One in seven Americans get their drinking water from private wells. While Federal and state governments set legal limits for contaminants in public water systems, those laws don’t cover private wells. Rather, private well owners are responsible for the safety of their water. No federal or state requirements exist for well owners to test their water. However, private wells must be tested for possible harmful contaminants.
At a minimum, the Iowa Department of Natural Resources (DNR) recommends bacteria and nitrate testing be performed at least once per year. Nitrates pose a threat to infants and pregnant or nursing mothers, while the presence of bacteria indicates a pathway for disease-causing bacteria to enter the well. You may also want to have your well water tested if you notice any changes in color, taste, odor, hardness, corrosion, sediment, etc. Water can also be tested for naturally occurring contaminants like arsenic, fluoride, and radium. The Minnesota Department of Health recommends testing for coliform bacteria, nitrate, arsenic, lead, and manganese on a scheduled basis.
Nearly all Iowa counties participate in the Grants-to-Counties Well Program to assist families with well water testing. The Grants-to-Counties program can provide free or cost-sharing for water sampling and analysis to qualifying private drinking water systems. To find out if your county participates in the Grants-to-County Well Program or to arrange sampling of your water system, please refer to the list of County Environmental Health Sanitarians supplied by the Iowa DNR and contact the Sanitarian’s office in the county where the well is located. Minnesota also has help for private well owners through grants or loans. The grant programs may also assist with the cost of filling abandoned wells. Old wells pose a safety hazard and a hazard to groundwater contamination. Most state laws require old abandoned wells to be properly filled to eliminate any hazards.
You don’t know what’s in your water until you test. Get it on your calendar for testing annually or more often, if needed. In the meantime, be aware of potential sources of contamination near your well–livestock, septic tanks, fuel or chemical spills, or anything unusual about your well or the water from it.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
As spring creeps in, mushroom enthusiasts are just itching to get out into the woods and search for the highly prized morel mushroom. This elusive mushroom is prized for its tastiness and can only be wild-crafted as no one has yet figured out how to grow and farm them.
Besides being prized for their taste, morels are loaded with various nutrients. Because they tend to grow in rich soils, they come packed with vitamins and minerals such as iron, copper, manganese, phosphorus, zinc, vitamin D, folate, niacin, riboflavin, potassium, magnesium, calcium selenium, thiamin, vitamin E, and vitamin B6. However, their nutrient value varies with the soil where the moral grows. Morals are also loaded with antioxidants, help to balance blood sugar and provide protein and fiber. Morals should be eaten within four days of harvest and best within 1-2 days. Due to their sponge-like texture, morels tend to trap dirt, grit, and insects in their gills, so cleaning requires a bit more attention than merely brushing. Illinois Extension says that mushrooms should be soaked in lukewarm salted water for 30 minutes, changing the water a few times. Avoid oversoaking, as it can dilute their flavor. Rinse the mushrooms well and pat dry. Morals can be used in any way that farmed mushrooms would be used. For tips on preparing morals, check out How to Cook Morel Mushrooms–If You’re Lucky Enough to Find Some.
While the wild morel mushroom is highly prized, its’ farmed mushroom cousins—white, shitake, cremini, oyster, maitake–are equally as nutritious and offer delicious and unique flavors. They are also readily available at the supermarket. Even though there are more than 2,000 varieties of edible mushrooms worldwide, most people cook with only one or two. Here is a summary of those most commonly found on produce shelves:
White Button Most common mushroom. Mild flavor, very versatile. Protein-rich.
Cremini/Portobello Baby bella = Cremini; larger, mature form = Portobello. Makes dark sauces and is great for grilling.
Shitake Deep woodsy flavor, especially if dried and rehydrated. Calcium-rich.
Oyster Delicate, mild flavor. Stays firm when cooked; excellent for stir-fry. Iron and antioxidant-rich.
Maitake Also known as hen-of-the-woods. Earthy flavor. Excellent for stirfry. Antioxidant-rich.
The enemy of any mushroom is moisture in its packaging. Fresh morels will keep about a week in the refrigerator, provided they were harvested in good condition. Place them in paper bags and store them in the refrigerator with plenty of air circulating around them. Drying is an excellent storage option, too. A paper bag is also a good way to store purchased mushrooms; this allows them to breathe. Moisture build-up inside the packaging is the fastest way mushrooms break down.
Mushrooms need to be cleaned before use. The best way to clean most fresh mushrooms is to wipe them with a clean, barely damp cloth or paper towel. Washing mushrooms is usually not necessary. If you must rinse them, do it lightly and dry them immediately, gently, with paper towels. Never soak fresh mushrooms in water, which will cause them to become soggy.
Cleaned mushrooms can be wrapped loosely in damp paper towels or a damp clean cotton cloth, placed in a container, and stored in the refrigerator for up to three days; the mushrooms may darken if stored this way.
Mushroom nutrition can be enhanced by placing them in the sun for 30 minutes before use. Since most mushrooms are grown in the dark, they need sunlight to increase their vitamin D content. Exposure to sunlight significantly improves vitamin D. Vitamin D is maximized if the mushrooms are chopped before exposure. Some packaged mushrooms are marketed as vitamin D enhanced.
Dried mushrooms may be an option for those who do not care for fresh mushrooms. Dried or powdered mushrooms pack the same nutritional punch as fresh mushrooms. To add nutrition, the mushroom powder can be included in sauces, homemade bread, casseroles, soups, etc. Several mushroom powder “enhanced” products and foods are now on supermarket shelves.
So whether it is the wild morel mushroom or farmed, store-bought mushrooms, mushrooms are an excellent food for both flavor and nutrition. Take good care of them to maximize both their flavor and nutrition.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
It’s artichoke season! Spring artichokes are now available and at their prime! Upon first glance, an artichoke looks intimidating. Artichokes are an ancient food from the plant known as Cynara cardunculus var. scolymus which is a kind of thistle. The part that we see in our stores and eat is actually the flower bud of the plant, also called the head, which has become a highly regarded vegetable. It’s quite intriguing to wonder how ancient man figured out how to eat and enjoy such a thorny-looking thing.
Artichokes at the market. Photo Source: M Geiger
Artichokes are best enjoyed at two different times of the year, spring and fall. The spring season runs from March to May, and the fall season is September and October. 99 percent of our artichokes are grown in California, with Monterey County being the lead producer and the town of Castroville being the “Artichoke Center of the World!” Artichokes are also grown commercially in Oregon and Washington. They thrive best in Zones 7-11; however, they can be grown in colder regions, like Iowa, as an annual vegetable.
Artichokes are fiber-rich, low in calories, and come packed with nutrition. Per the Nutrition Valuewebsite, one medium-sized artichoke cooked without salt (120g) provides 64 calories, 3.5g of protein, 14.4g of carbohydrates, and 0.4g of fat. In addition, artichokes are an excellent source of vitamin C and K, potassium, and antioxidants. (For additional nutrition information, see profile at Nutrition Value.) Artichokes contain the highest levels of antioxidants of any vegetable (polyphenols, flavonoids, anthocyanins, among others) and are loaded with an army of beneficial nutrients that can protect the body from cancer per the National Foundation for Cancer Research. While a fresh artichoke provides the best nutrition, artichokes are available in other convenient preparations—frozen, canned, and marinated heart.
While nearly all parts of the artichoke are edible, they are prized for their ‘heart,’ which is found at the base of the stem. The parts of the artichoke which are usually inedible include the choke, outer petals, and thorns. The choke, located right above the heart, is stringy and indigestible. The lower part of the petals, which contain part of the heart, are edible by drawing the lower petal through the teeth with the rest of the petal discarded. The thorns are usually snipped off.
When purchasing artichokes, choose those that have a tight leaf formation, a deep green color, and are heavy for their size. In general, the smaller the artichoke, the more tender it will be, and the rounder it is, the larger its heart. Artichokes are best used on the day of purchase but can be stored unwashed in a plastic bag in the refrigerator for up to 4 days. Wash just before cooking.
Artichokes can be prepared by steaming, stuffing, baking, braising, or grilling. Steaming is the most common means of preparation. They are done when the bottom of the stem can be pierced with a knife. Whatever method is used, stainless steel, glass, or enamelware should be used to prevent discoloration and off-flavors. Lemon juice should be used on cut edges to prevent discoloration.
Dani Spies of Clean and Delicious® has an excellent video, Artichoke 101, where she shares how to buy, store, prepare, cook, and eat artichokes. Check this video out, and artichoke intimidation will be over!
Co-author, Marcia Steed, AnswerLine Specialist, Iowa State University Extension and Outreach.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
Woman and Man Gardening. Photo Source: Getty Images.
Spring is here! Time to get active and enjoy the outdoors! Gardening and caring for outdoor plants is one activity that allows one to combine physical activity with outdoor beauty and fresh air. Whether gardening to grow food or flowers or to landscape and maintain a yard, gardening offers low- to moderate-intensity exercise. The pulling, digging, reaching, twisting, and bending of gardening amounts to light aerobic exercise, which improves psychological wellbeing, heart and lung health, helps prevent obesity, high blood pressure, diabetes, osteoporosis, some cancers, and so many more healthy benefits. In addition, these whole body movements increase endurance, strength, balance and flexibility, better hand function, bone density as well as burns calories. Regular garden chores can burn anywhere from 120 to 200 calories per half hour depending on the intensity of the activity.
For the most part, gardening is a safe, beneficial activity but can lead to injury if precautions are not taken. Therefore, it is important to take note of garden safety to prevent injury from movement or improper use of tools.
Regardless of age, experts quoted in an AARP article, warn against jumping into gardening activities without preparing and warming up a little bit. Rather, they recommend pre-gardening preparation to build strength, stamina, and aerobic power to prevent injury as well as talking to your doctor before beginning any new regiment. The following exercises are recommended to strength garden muscles prior to gardening:
Walk to warm up the muscles and build core strength. Stand tall and concentrate on core muscles as you move to support the back.
Sit-to-stand exercises (raising from a chair to stand position without using hands) help to strengthen the thigh muscles and the core muscles for stability and improve mobility. Set a goal to see how many can be done in 30 seconds several times daily.
Hamstring stretches help to keep the muscles loose and prevent lower back, knee, and foot pain. There are numerous ways to stretch hamstrings so it is best to find the stretching exercise that is personally best.
Planks are great for building body strength as well as stretching and building strength in the arms, fingers and hands. Planks can be done on the floor or against a wall.
Practice balance by standing on one foot to build stability and prevent falling.
Once one has properly prepared for gardening, safety should always be first and foremost in the way we use our body and tools in the garden. For your comfort, safety, and for the good of your back and knees, keep these tips in mind:
warm up and stretch prior to activity;
begin with light movements;
stand tall occasionally to stretch the legs and roll the shoulders to relieve tension;
lift with one’s legs instead of back to prevent back injury;
avoid repetition; switch up activity every 15 minutes;
practice caution when raking and shoveling; learn safe use of rakes and shovels from Virginia Cooperative Extension to prevent strain to the back, shoulders, and wrists;
kneel instead of bending; consider wearing knee pads or using a cushion;
apply sun screen with a SPF of 30 and ultraviolet A and B protection;
consume plenty of water while working to stay hydrated;
wear a hat or other protective clothing as needed; mask when using chemicals;
wear gloves to protect hands from blisters, chemicals, sharp tools, etc.;
Gardening not only provides physical activity but can also be a great source of happiness. You may garden to grow nutritious fruits and vegetables or beautify your world. Whatever your reason, enjoy your gardening chores but keep your body fit and work safely to prevent injury.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
With concerns of the high consumption of sugars or need to eliminate sugar from their diet, consumers are seeking alternatives to sugars, high-fructose syrups, processed and artificial sweeteners. While there are a variety of alternatives, perhaps it is time to rediscover an ancient fruit, the mighty DATE, as a sweetener. Besides being a highly sweet fruit, dates provide numerous health benefits, are readily available, available in many forms, versatile, and easily incorporated into recipes as an alternative for granulated sugar or enjoyed on their own or added to food.
Date clusters atop a date palm. Photo source: Canva.com
Dates are an ancient stone fruit with beginnings in the Middle East dating back to BC days. Dates grow on trees known as date palms (Phoenix Dactylifera) in clusters like bunches of grapes. The big difference is that the date clusters are some 50-85 feet above the ground and require considerable labor to produce and harvest. An article by Food and Nutrition gives a brief description of date production and harvest. While dates continue to be a major crop in the Middle East, they are grown in other regions around the world where conditions are right for them. In the US, dates are grown in California, Arizona, and Florida with the largest production in California’s Coachella Valley, northeast of San Diego. Here, 95 percent of US dates are grown due to ideal conditions: high temperatures, low humidity, and an abundant supply of underground water for their love of wet feet.
There are hundreds of date varieties grown around the world. Twelve varieties are found in the US with the two most common being the Medjool and Deglet Noor varieties. Dates are classified as soft, semidry, or dry. Dates have a sweet, caramel-honey like flavor. Fresh picked, they are sweet and succulent becoming sweeter and chewier as they dry. Each variety has its own flavor profile.
Dates are packed with minerals, vitamins and dietary fiber (soluble and insoluble). One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a rich source of potassium, magnesium, manganese, iron, copper, B Vitamins, Vitamin K and zinc. In addition, dates provide a high amount of antioxidants in the form of polyphenols, flavonoids, and carotenoids. Despite their sweetness, dates are considered a low glycemic food and do not spike blood sugar levels. All of this ‘goodness’ makes them effective at relieving constipation, lowering the risk of chronic disease, lowering LDL cholesterol, improving brain function, boosting bone health, and improving our immune system along with other benefits still being studied.
Dates are an excellent sugar substitute. In addition to naturally sweetening food, one gets the added benefits of natural fiber and dense nutrients. Beyond the whole fruit itself, dates come in other forms or products: date molasses, syrup, vinegar, sugar (crystals and powder) and paste. University of Wyoming Extension suggests using these products in the following ways: “Date molasses or syrup tastes like molasses but with a less bitter edge. Use it as a liquid sweetener. Date vinegar, fermented from dates, is dark and fruity and an excellent substitute for balsamic vinegar. Date sugar, date powder, and date crystals are dehydrated ground dates. Use them in baking to replace white or brown sugar. Date paste is a smooth puree of pitted dates. It can replace butter, sugar, or eggs, depending on how it is used.”
Despite its name, date sugar is not really sugar. Date sugar is simply ground dried dates containing all the fruit’s nutrients — vitamins, minerals, antioxidants, and fiber—resulting in a product that is granular but somewhat fibrous. However, the intensely sweet granules do look a lot like brown sugar made from sugar cane or beet. It can be used to replace white or brown sugar 1:1 in many recipes for baked good but some experimentation may be necessary to adjust for sweetness or flavor. Date sugar granules can also be used to sprinkle on cereal, fruit, yogurt, etc., but may not be desirable for liquid beverages as it does not dissolve well; date sugar powder is a better choice for these uses.
Since date sugar is different from sugars made from sugar cane or beet, it is no surprise that it creates a product slightly different than something made with sugar in baking and cooking. There are numerous websites that share tips and recipes for using date sugar in cooking and baking including how to make your own date sugar and paste. It may be necessary to increase liquid or decrease dry ingredients as date sugar is hydroscopic and absorbs moisture. Date sugar burns easily so lower temperatures may also be needed. For more specific tips and recipes, visit the PurDate website. Date sugar should not be used for canning. Presently, there are no tested, safe recipes for using date sugar in canning fruit or jams/jellies.
Date sugar should be stored in an airtight container. Being naturally hygroscopic, date sugar readily absorbs moisture and tends to clump together and may even form a solid brick. For this reason, some manufacturers mix other ingredients with the ground dates to prevent clumping. Bob’s Red Mill uses a small amount of oat flour. If date sugar does harden, Bob’s Red Mill suggests placing the date sugar in the microwave for a few seconds until it begins to soften. Because date sugar is dried fruit, watch it for spoilage as it does not have an indefinite shelf life like sugar.
In summary, date sugar is a nutrient-dense sweetener containing beneficial fiber, minerals and antioxidants making it one of the healthiest sweeteners or sugar substitutes on the market. It is not a highly processed, empty calorie food so it may be perfect for those who are diabetic or are trying to reduce refined sugar intake, add healthy nutrients to their recipes, or eat more natural foods. However, date sugar packs a significant punch of simple carbohydrates and calories, so use it with caution as you would with sugar or other sweeteners.
_________________________________________________ Reference to any commercial product, process, or service, or the use of any trade, firm, or corporate name is for general informational purposes only and does not constitute an endorsement, recommendation, or certification of any kind. Persons using such products assume responsibility for their use and should make their own assessment of the information and whether it is suitable for their intended use in accordance with current directions of the manufacturer.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
My son, Thomas, recently reached a milestone – he tired his 100th food at 10 months of age. You may wonder how this concept of introducing a baby to 100 foods came about. Early last November I was very pregnant, listening to Katie Ferraro, RD, speak at the Iowa Academy of Nutrition and Dietetics annual meeting on Baby-Led Weaning (BLW) and the first 100 foods approach. Her presentation solidified that this was the approach I wanted to take when feeding our baby. I will admit I was a bit intimated but was ready for the challenge.
What is BLW?
Weaning is the process of babies transitioning from milk/formula to food. In the traditional method of weaning parents either buy or make pureed foods (typically starting with baby cereal, and then fruits and vegetables) for their infant and spoon-feed them. Parents gradually transition their child from totally pureed foods to thicker purees, to chunky purees, and eventually solid food. BLW is the process of allowing babies to learn how to feed themselves as they transition from milk/formula to eating solid foods1. From the beginning, we have offered Thomas solid foods (non-pureed, whole) alongside some purees that he has feed to himself. Occasionally we will help load his spoon with food (pre-load), but he will bring the spoon to his mouth. In BLW, baby is offered the same foods as everyone else but with a texture that is modified to be soft enough for his/her developmental age2.
We enjoy having Thomas eat with us at mealtimes and that we can eat alongside him while he feeds himself, rather than one of us having to spoon feed him.
Why BLW?
My husband and I chose to do BLW with Thomas for a variety of reasons. First and foremost, it aligns closely with the Ellyn Satter principles on childhood feeding. In the Ellyn Satter approach, the role of the parent is to decide when and what nutritious food to provide, and the role of the child is to decide what and how much of that food they want to eat3. We let Thomas decide if he wanted to eat what we provided him and when he was full. This allowed him to practice honoring his hunger and fullness cues from day one of beginning solids. Introducing Thomas to 100 foods has exposed him to a wide variety of tastes and textures. When he becomes more selective (aka picky) and decides there are 10-15 foods he doesn’t like to eat, we still have 85-90 other foods to offer him. Some studies have shown BLW babies are less fussy and less picky eaters4. Thirdly, it allowed us to expose Thomas to allergenic foods; he successfully tried all the top allergens (egg, peanut, tree nut, cow’s milk, fish, shellfish, soy, and wheat). Scientific evidence supporting the early introduction of top allergenic foods during infancy for the prevention of food allergies has grown. In fact, the 2020-2025 Dietary Guidelines for Americans recommend offering top allergens early and often starting around 6 months of age (in conversation with the pediatrician if babies are at high risk for food allergies)5. For additional benefits and research on BLW, check out the article, Baby-Led Weaning: An Approach to Introducing Solid Foods to Infants from Utah State University Extension.
We started BLW with Thomas when he was six months old. The World Health Organization recommends babies be exclusively breastfed or formula fed until 6 months of age6. Once baby is 6 months old and is showing signs of readiness, complementary foods (foods offered in complement to breastmilk/formula) can start being offered.
Signs of readiness:
Baby can sit up unsupported7.
Baby can grasp food in hands and move it to mouth7.
Absence of tongue thrust 8.
Baby makes attempts at chewing, can move food to back of mouth and swallow.
How to Make BLW Work?
First, I did my homework. I read the book, Baby-Led Weaning: The Essential Guide, to educate myself on BLW. The book taught me more about appropriate food sizes and textures (as well inappropriate foods) to offer, what to expect at different ages of baby, how to adapt food, easy first foods, introducing a cup, and much more. I then printed off a calendar for each month from May – November 2022. Each day of the week was assigned a different category (Monday – fruit, Tuesday – starch, Wednesday – protein, Thursday – vegetable, Friday – challenge). I then filled in the calendar days with foods from the 100 foods list and placed it on our refrigerator.
I used an app called Solid Starts to help determine appropriate sizes and textures of various foods to offer Thomas. There are many recipe ideas you can find online for BLW; I often referred to ideas from my friend, Kara, who is also a dietitian, at Kara Hoerr Nutrition.
We also found several tools to be very handy, including a crinkle cut knife (made items easier for Thomas to grab), hardboiled egg slicer, full coverage bib, washable mat to put under Thomas’ high chair to make clean-up easier, silicone plates that suction to the highchair, and an adjustable footrest to add to our highchair (ours didn’t come with one and it is important to have baby’s feet supported when eating as it helps them maintain good posture and core strength when eating). Living in rural Iowa, some food items (like peanut puffs) where hard to find. Shopping online helped us find products we weren’t able to locate in local stores. And finally, we explained the approach and solicited help from other who feed Thomas. This included our childcare provider and his grandparents.
Does BLW Increase Choking Risk?
A common misconception related to BLW is that this approach increases choking risk. However, studies show that when parents are educated on food sizing and texture, BLW does not increase the likelihood of choking9. Additional studies indicate that BLW babies are no more likely to choke than babies who are spoon fed10, 11, 12. To make sure I felt prepared for any situation, I took an online CPR/AED course through the American Red Cross. It reviewed a variety of topics, including choking for infants, children, and adults. I also posted CPR and choking information inside one of our kitchen cabinets so it can easily be accessed in the event of an emergency. The Utah State University Extension article offers the safety precautions listed below to help reduce the risk of choking.
How to prevent choking:
Ensure your baby is always sitting upright during feedings.
Make sure the food presented is in the proper shape, size, and texture for the baby.
Cut food into long strips they can grab in their fists.
Never leave your baby alone with food8.
Our BLW journey has been full of learning, fun, and messes (lots and lots of messes)! If you are thinking about this feeding approach for your baby, I would recommend you do your homework and don’t hesitate to ask questions! Make sure to contact us at AnswerLine if we can be of help.
______________________________________
Reference to any commercial product, process, or service, or the use of any trade, firm, or corporate name is for general informational purposes only and does not constitute an endorsement, recommendation, or certification of any kind. Persons using such products assume responsibility for their use and should make their own assessment of the information and whether it is suitable for their intended use in accordance with current directions of the manufacturer.
Resources:
Rapley, G., & Murkett, T. (2010). Baby-Led Weaning (2nd ed.). New York, NY: The Experiment.
Rapley, G. A. (2018). Baby-led weaning: Where are we now? Nutrition Bulletin, 43(3), 262–268. doi.org/10.1111/nbu.12338
Satter, E. (2012). How to get your kid to eat: But not too much. Chicago, IL: Bull Publishing Company.
Fu, X., Conlon, C. A., Haszard, J. J., Beck, K. L., von Hurst, P. R., Taylor, R. W., & Heath, A.-L. M. (2018). Food fussiness and early feeding characteristics of infants following Baby-Led Weaning and traditional spoon-feeding in New Zealand: An internet survey. Appetite, 130, 110–116. doi.org/10.1016/j.appet.2018.07.033
World Health Organization. Infant and young child feeding. (2018, February 16). Retrieved September 21, 2022. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding.
Rapley, G. (2015). Baby-led weaning: The theory and evidence behind the approach. Journal of Health Visiting, 3(3), 144–151. doi.org/10.12968/johv.2015.3.3.144
Schilling, L., & Peterson, W. J. (2017). Born to eat: whole, healthy foods from baby’s first bite. New York, NY: Skyhorse Publishing.
Brown, Amy E. “No Difference in Self-Reported Frequency of Choking Between Infants Introduced to Solid Foods Using a Baby-Led Weaning or Traditional Spoon-Feeding Approach.” Journal of Human Nutrition and Dietetics 31, no. 4 (December 2017): 496-504. Doi.org/10.1111/jhn.12528.
Fangupo, L. J., Heath, A.-L. M., Williams, S. M., Williams, L. W. E., Morison, B. J., Fleming, E. A., … Taylor, R. W. (2016). A Baby-Led approach to eating solids and risk of choking. Pediatrics, 138(4), e20160772. doi.org/10.1542/peds.2016-0772
Pesch, D. (2019). Introducing complementary foods in infancy. Contemporary Pediatrics, 36(1), 6.
Rapley, G. (2011). Baby-led weaning: transitioning to solid foods at the baby’s own pace. Community Practitioner, 84(6), 5.
I graduated from Iowa State University with bachelor’s and master’s degrees in Dietetics and Exercise Science. I enjoy gardening, cooking and baking, food preservation, traveling, being outside, and spending time with my family.
‘Tis the month to celebrate all things HONEY! The National Honey Board declared September as National Honey Month in 1989 to promote the beekeeping industry and honey as a natural and beneficial sweetener. Honey is a great sweetener for many reasons. However, it is important to note that honey is more than a sweetener and has a long history so let the celebrations begin!
Honey History
Honey dates back centuries. In 2012, archaeologists discovered what is believed to be the world’s oldest honey in a ceramic jar in Georgia (Eastern European country) which is estimated by scientists to be about 5,500 years old. However, honey was used long before this and may have a life of millions of years. Beekeeping apiculture dates to at least 700 BC. Documentation has been found showing that ancient Egyptians sacrificed honey to their river gods, Roman’s slathered honey on wounds, Alexander the Great was embalmed with honey, and honey was used as a form of currency in Europe. There are also numerous ancient references to mead, or honey wine, which is the world’s oldest known fermented beverage.
Honey Uses
Honey, as a sweetener, has many health benefits. Besides being loaded with minerals, vitamins and important enzymes, honey is a natural, healthy energy booster. It is an immune system builder and has both antioxidant, anti-bacterial and anti-tumor properties. Honey has a healthy glycemic index which means that can be absorbed into the bloodstream gradually resulting in better digestion. For more detailed information on the nutritional value of honey over table sugar, see Benefits of Honey by Michigan State University. Honey is denser than sugar. One tablespoon of honey has 69 calories compared to 48 calories in one tablespoon of processed white sugar. When using honey as a sweetener begin substitutions by replacing the amount of sugar called for in the recipe with half the amount of honey. Honey can be substituted in equal measure for other liquid sweeteners such as sorghum, molasses, or maple syrup. Learn more about cooking with honey from All About Honey.
Bee pollen is another important substance found in honey. Bee pollen may provide some relief for those who suffer with seasonal allergies since it contains trace amounts of pollen. Daily trace amounts of pollen may help reduce the symptoms of pollen-related allergies by inoculating the individual. When used as an inoculant, it is very important that the honey be purchased locally since that is where the allergens are located.
While some of the health benefits of honey have been discussed, the many uses of honey is extensive. For more honey uses, take a look at some suggestions for honey outside of the kitchen by Sioux Honey™.
Honey Safety and Storage
The primary food safety issue related to honey is infant botulism. Because infants have an immature digestive tract, the spores of the Clostridium bacteria (the pathogen of botulism) have ample time and environment to produce toxins which may result in infant botulism. Therefore, babies under the age of 1 should not eat honey.
In general, honey is safe for adults and children older than the age of 1. Mature digestive systems move the toxins through the body before they can cause harm. Those allergic to honey should avoid it.
Honey has a very low water content and high acidity, which usually inhibits the growth of bacteria. However, honey is hydroscopic, which means it draws in moisture. Moisture in honey can create favorable conditions for mold and yeast growth. To prevent such, honey should be stored in a clean, airtight container and preferably away from light. When stored properly, honey will remain safe indefinitely. Honey may crystallize or granulate as it gets older, is refrigerated, or is frozen. This is a natural process and does not harm honey in any way. To convert crystallized honey to a liquid form, place the opened honey jar in a heat-safe container of approximately 1-2 inches of hot (not boiling) water. Crystals will begin to disappear; stir as needed. Be careful not to overheat honey; excessive heat can cause honey to change color and flavor.
According to National Honey Board trivia, a single worker honeybee produces approximately 1/12 of a teaspoon of honey in her lifetime. That means around 22,700 bees are needed to fill a single jar of honey! So celebrate the benefits of honey, the bees that make it, those who work in the honey and bee industry, and enjoy the sweet nectar of their labor!
Sources:
Infant Botulism. Nemours Kids Health. https://kidshealth.org/en/parents/botulism.html Medically reviewed by: Larissa Hirsch, MD, Date reviewed: March 2023.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
St. Patrick’s Day is coming and green is the theme. Green is also the color of March and a good time to “go green” by adding more GREEN fruits and vegetables to our daily diet and reap the benefits of better health by eating GREEN —fresh green foods, that is!
Jam-packed with vitamins, minerals, and healthy phytochemicals, green fruits and vegetables are some of the healthiest produce nature has given us. Here’s why.
Green fruits and vegetables are: – Nutritional power house foods, especially dark green leafy vegetables, – Loaded with Vitamins—A (as Beta Carotene), B6, C, E and K*, – Loaded with minerals—calcium, folate, iron, magnesium, manganese and potassium, – Contain antioxidants to fight free radicals and reduce cancer risk, – Contain health-promoting phytochemicals (from the green color pigment chlorophyll) such as lutein for eye health and reducing age-related macular degeneration (AMD), – Typically low in calories and high in fiber – dark green leafy vegetables top out at only 10 to 25 calories per half-cup serving, and – Easily incorporated into diet raw or incorporated into soups, stews, salads, stir fries, casseroles, and so much more.
There are plenty of green fruits and vegetables to choose from. Some of the best nutrient-packing greens to incorporate into your diet to feel your ‘green’ in a good way include:
Kale Spinach Avocado Green Peppers Asparagus Green Beans Peas Broccoli Leafy green lettuce Collard greens, Swiss Chard Bok Choy Green grapes Kiwi Green apples Honeydew melon
Fun tips to get green foods into your diet:
Add bright green vegetables to a party tray.
Add a green salad as a side dish to lunch or dinner using lots of greens, green peppers, green onions, etc.
Make the color pop in broccoli and green peas by blanching them briefly in boiling water, then put them into ice water to stop the cooking process. This enhances the green color to make those vegetables more appetizing.
Include kiwi fruit, green grapes and/or honeydew melon in your fruit salad.
Add avocado slices to toast, salads and sandwiches. To maintain the green color, eat avocados immediately or sprinkle them with lemon or lime juice. 2 tablespoons of avocado have about 5 grams of fat which is mostly heart-healthy Omega-3 monounsaturated fat.
Enjoy your favorite veggie dip with broccoli florets, pea pods, and celery or a favorite fruit dip with green apple slices.
Make a vegetable pizza with green peppers, asparagus, and/or spinach.
Serve thinly sliced green onions over rice, pasta, broiled or baked fish or soups.
Add sautéed spinach and kale to egg dishes or fresh spinach and kale to smoothies.
Stir-fry with bok choy, collard greens, or Swiss chard.
Roast broccoli and/or asparagus with other veggies.
Additional green ideas include spinach noodles, green vegetable soufflés and omelets; parsley garnish; pesto; cream of broccoli, celery, or spinach soup; finely diced spinach, kale, or green onions in chicken noodle, rice or orzo soups; or glazed kiwi over cake. For recipes and other tips, visit UNL Extension.
March is a good time to start the “go green foods” trend and enjoy the many health benefits from eating something GREEN!
*Limit intake of greens containing Vitamin K if you are taking blood thinners such as warfarin (Coumadin®). Eating too many foods rich in Vitamin K reduces warfarin’s effectiveness and may cause more clotting in the body. [1]
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
Sipping ice-cold lemonade on a hot summer day is one of life’s memorable pleasures. However, for me, that means lemonade made with real lemons, sugar, and water. I am not a fan of frozen concentrate, powdered instant mixes, or bottled or canned (refrigerated or shelf-stable) lemonades. While the latter are very convenient, they just don’t make the mark for me; they are nowhere near as delicious as a homemade version and often are full of artificial ingredients. There’s seriously nothing more refreshing than a big glass of cold, fresh squeezed lemonade.
There are two easy ways to make fresh lemonade—fresh squeezed or DIY concentrate. Either option is made with just three simple ingredients—fresh lemons, sugar, and water. Making your own lemonade gives the option to adjust the sweetness to one’s liking and also add other fruits or herbs to the mix—like strawberries or mint. WARNING! There are downsides to making your own lemonade: it may ruin your taste for any store-bought lemonade, be more costly, and require preparation time.
Get Squeezing and Make Lemonade.
Fresh Squeezed. Fresh squeezed lemonade can be made by combining fresh lemon juice, sugar, water, and ice followed by stirring or shaking to dissolve the sugar OR by combining the lemon juice with a simple syrup and pouring over ice. Recipes for both styles of fresh lemonade can be found at food.com and tastesbetterfromscratch.com.
DIY Lemonade Concentrate. Concentrate is made by adding fresh lemon juice to a simple sugar. It can be store in the refrigerator for up to 3 weeks or in the freezer for up to 6 months (for best quality). When the mood strikes, the concentrate is simply diluted with water and ice. A good recipe can be found at realsimple.com.
Health Benefits Derived from Drinking Lemonade
As it turns out, the adage, “when life gives you lemons, make lemonade,” is good advice. Beyond quenching your thirst, fresh lemonade has many health benefits because it contains lemon juice—lemons are one of the superfoods. Lemonade made with real lemons is an easy way to get a healthy dose of lemon juice. Lemon juice is an especially good source of vitamins (C, B6, A), folate, potassium, phytonutrients and antioxidants (flavonoids) that can assist the body in numerous ways. Some benefits include:
Assist with Digestion: Citric acid stimulates the production of hydrochloric acid in the stomach which improves digestion. Citric acid also slows the break down food and absorption of nutrients in the gut.
Prevent Kidney Stones: According to researchers at UC San Diego [1], lemons have the highest concentration of citrate of all citrus fruits. Citrate is a natural inhibitor of kidney stone formation and also breaks up small stones that are forming. The more citric acid in your urine, the more protected you are from forming new kidney stones [2]
Improve LDL Cholesterol Levels. Citrus fruits contain a compound known as citrus limonoids. One type of limonoid, called limonin found in the juice of lemons, may help reduce LDL “bad” cholesterol and improve heart health.
Prevent Cancer: The antioxidants found in lemons have been shown to prevent cells in your body from deforming which can lead to cancer developing and/or spreading.
Lower Blood Pressure: Lemons contain a high amount of potassium which can help to calm numerous cardiac issues.
Risks of Consuming Lemonade
If consumed in excess, lemonade could cause gastric reflux problems or heartburn for those who suffer from the conditions. Citric acid can also wear down tooth enamel. For that reason, drinking lemonade through a straw is encouraged. Additionally, there are approximately 28 grams of carbohydrate (sugar) or 150 calories in a 12 oz glass of lemonade.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
Corned beef and cabbage has been the traditional St. Patrick’s Day meal for my family and invited friends for many years. We are not of Irish descent, but do enjoy the St Patrick’s Day cuisine. While St Patrick’s Day is celebrated around the world, corned beef is strictly an Irish-American tradition. It isn’t the national dish of Ireland nor the food you would eat on St. Patrick’s Day in Dublin.
The early Irish immigrants are credited for giving us corned beef, however. In their homeland, St. Paddy’s Day was celebrated with boiled bacon. Being too poor to afford the high price of pork and bacon products, they turned to a cheap cut of beef (brisket) and adapted Eastern European and Jewish brining methods to prepare the meat. “Corned” has nothing to do with corn; instead it refers to the corn-sized salt crystals (saltpeter) used during the brining process to cure or pickle the meat. Their new celebration dish was paired with cabbage as it was one of the cheapest vegetables available to them.
Corned beef is essentially beef cured in a salt brine, with some pickling spices for added flavor. It is readily available around St Patrick’s Day in ready-to-cook form and available at most delis year round. It can also be made at home using fresh brisket or any other cut of beef desired.
I decided that this year I would attempt making my own corned beef and in the process learn another food preservation technique first-hand. After looking at a few recipes, it became apparent that while the technique was nearly the same from recipe to recipe, the seasoning for pickling varied and there was a learning curve regarding curing salts referred to as ‘pink curing salt’ for me.
Salt (sodium chloride), in general, acts as a preservative and by osmosis action pulls water out of the meat cells as well as any bacteria, killing or preventing it from multiplying by dehydration. Even though salt is a dehydrator, it also produces a contradictory reaction making brined meat moister and juicier by changing the shape of the cell protein to hold more juice. Care should be taken in the amount of salt used in the brine. 1Ruhlman and Polcyn recommend a 5-percent brine, 5 ounces of salt per 100 ounces of water. Kosher salt is preferred but it is not absolutely necessary; table or pickling salt can be used. Since kosher salt has larger crystals, a lesser amount of finer grained salts should be used. (See this Morton Salt conversion table.)
Pink curing salts are a mixture of sodium chloride (93.75%) and sodium nitrite (6.25%) and serve as a preservative by inhibiting bacterial growth as well as giving cured meats their characteristic reddish color and savory, sharp flavor. Pink curing salt used for brining have such names as InstaCure #1, Prague Powder #1, DQ Cure #1 and Modern Cure #1. I had to order a small packet online as none was available in my supermarkets.
Pink curing salt should not be confused with Himalayan salt which is also pink; the two salts are only similar in color and sodium chloride content. Curing salts are colored pink so that they are not confused with table or pickling salt as, if used in quantity, they are toxic. The National Center for Home Food Preservation recommends that consumers use 1 ounce of curing salt for every 25 pounds of meat or one level teaspoon of cure for 5 pounds of meat.
There is some controversy over the use of sodium nitrite in curing meats as with frequent consumption of cured meat, some studies have shown a risk of certain types of cancer. (Per University of Minnesota scientists, “based on available evidence to date, nitrite as used in meat and meat products is considered safe because known benefits outweigh potential risks.”2) Because nitrites are also found in vegetables, it is estimated that around 90 percent of the nitrite in our bodies comes from vegetables, while just 10 percent comes from processed meats.2 If curing salt is not used, the brined meat must be cooked immediately after curing and one should expect grey meat; salt used in the brine turns the meat grey.
Regardless of recipe, making corned beef is a three-step process and is easily done. The biggest difference in recipes is the pickling spice mix.
Step 1. Make a salty curing brine of water, kosher salt, and pickling spices with any combination that appeals in flavor. Pickling spice, mustard seed, allspice berries coriander seeds, peppercorns, juniper berries, bay leaves, cinnamon stick, cloves, and ground ginger are just some of the pickling spice suggested. The brine for corned beef usually contains a small amount of sugar (white or brown) and pink curing salt. Sugar helps to cut some of the harsher effects of salt and enhances flavor. The brine is boiled and chilled. Boiling activates the pickling spices to flavor the brine and insures that the sugar and salt are fully dissolved.
Step 2. Add meat to the chilled brine and marinate in the refrigerator. This is perhaps the most difficult as it involves finding a sealable, non-reactive container big enough for brisket and brine to marinate for 5-10 days and a space large enough in the refrigerator. The container should be plastic, glass, or stainless steel. Other metal containers will react with the brine solution and give the meat a metallic flavor. A large zip bag on a tray is a good option if the brisket is not too big and both will fit in the refrigerator. The brisket should be turned daily during this time to insure that it is cured evenly and thoroughly.
Step 3. Rinse and simmer in the same way as a prepared corned beef brisket from the supermarket. The brisket is rinsed to remove the brine and simmered in water covering the meat with more pickling spices for at least three hours or until tender. Once the meat is tender, it should be sliced against the grain for serving. Cutting through the muscle fibers shortens them and makes each piece easier to chew.
Obviously, DIY’ers need to start early. Since this is my first attempt, I started extra early giving me time to purchase a prepared corned beef should I fail. I’ve gathered by ingredients, made the brine, and am currently marinating the brisket. Assuming I am successful, I will slice the cooked brisket/corned beef and freeze it for use on St Paddy’s Day. I will also defat the cooking liquid and freeze it for cooking the cabbage, potatoes and carrots to accompany the brisket for the once-a-year meal.
With any luck, this DIY adventure will end well with a “Ta-Da! Corned Beef from scratch!” and we will enjoy the flavoring derived from the combination of spices chosen. Happy St. Patrick’s Day!
To learn more about corning, curing, and salts, I used the following resources: 1Charcuterie: The Craft of Salting, Smoking, and Curing by Michael Ruhlman and Brian Polcyn, 2013. Joy of Cooking, by Irma S Rombauer, Marion Rombauer Becker, Ethan Becker, John Becker, and Megan Scott, 2019. National Center for Home Food Preservation: Curing and Smoking Meats for Home Food Preservation 2Nitrite in Meatby Richard J Epley, Paul B Addis and Joseph J Warthesen, Minnesota Extension Service, University of Minnesota Agriculture The Ultimate Guide to Curing Salts from the Smoked Barbecue Source website
Follow up to blog: “Ta Da!!!” The corned beef adventure was a total success! The meat is tasty and succulent with a lovely pink/red color; I would not hesitate to do it again. There will be no need to purchase a prepared corned beef for this family.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
