Category: Health

September is National Honey Month

Marlene Geiger 3 Comments
Jar of honey
Jar of honey

‘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.  Medically reviewed by: Larissa Hirsch, MD, Date reviewed: March 2023. https://kidshealth.org/en/parents/botulism.html

Marlene Geiger

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.

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Eatin’ the GREEN in March and Beyond

Marlene Geiger 1 Comment

St. Patrick’s Day is coming and green is the theme. March is 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!

Basket of fresh vegetables
Green basket of vegetables – Photo: mrgeiger

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]

Sources:
Go for the GREEN on St. Patrick’s Day, University of Nebraska-Lincoln Institute of Agriculture and Natural Resources, UNL Food
1Warfarin Diet:  What Foods Should I Avoid?, Mayo Clinic, 2021
Eat Green for a Healthy St Patrick’s Day and Beyond, Utah State University Extension, 2016

Marlene Geiger

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.

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Make Lemonade! Drink Lemonade!

Marlene Geiger 2 Comments

Sipping a big glass of ice-cold, freshly squeezed lemonade on a hot summer day is one of life’s memorable pleasures.  Lemonade made with real lemons, sugar, and water. 

Pitcher of lemonade with fresh lemons

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, 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.

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.  

Fresh lemonade—it really does a body good!

Marlene Geiger

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.

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DIY Corned Beef

Marlene Geiger

Corned beef and cabbage traditionally comprise a St. Patrick’s Day meal.  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.

Corned beef brisket on a cutting board
Corned beef brisket sliced on a cutting board

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 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.

DIY CORNED BEEF

Regardless of recipe, making corned beef is a three-step process and is easily done. It does require curing time so factor that into the preparation time. 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. 

INGREDIENT FUNCTIONS

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.  It may be necessary to order curing salt as it may not be readily available in local 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.

DIY Corned Beef can be a rewarding experience and a “TaDa!” moment! There is great joy in doing something ourselves and having control of the ingredients we use.

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.
Curing and Smoking. National Center for Home Food Preservation.
2Nitrite in Meat. Minnesota Extension Service
The Ultimate Guide to Curing Salts. SmokedBB

Updated February 2024, mg.

Marlene Geiger

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.

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Recipe Makeovers for Healthier Versions

Marlene Geiger

One doesn’t have to give up favorite recipes to maintain a healthy diet. Making a few simple changes can make most recipes more healthful without sacrificing taste.  It begins with preparing a recipe in a different way or by substituting ingredients.

Recipe modification for Macaroni and Cheese
Recipe for Macaroni and Cheese with modifications to reduce calories, fat, and salt and increase fiber. Photo: Recipe Swaps: Common Substitutions for Making Recipes Healthier. University of Maryland Extension.

Recipes can be altered to reduce or eliminate fat, salt, and unwanted calories in the form of sugar. Recipes can also be altered to increase nutrition or fiber. When modifying a recipe, it is best to make one modification at a time, reducing, substituting, or increasing an ingredient by a small amount at first.

Baked goods require careful adjustments as each ingredient has an important role in the outcome of the product.
– Fat provides flavor, richness, and texture.
– Eggs provide structure, act as a binding agent, and add volume.
– Sugar provides flavor, increases tenderness, and acts as a preservative.
– Salt provides flavor.

Below are suggestions for reducing fat, calories, sugar, and salt and/or increasing fiber in your recipes without changing texture, flavor, purpose or structure.  Be sure to keep a record of the changes that produce the best tasting and satisfactory product.

If your recipe calls forMake the following adjustments or replace with
Condiments and toppingsOmit or use fresh cucumbers vs pickles, cherry tomatoes vs olives, non-fat or reduced fat spreads, mashed fresh berries, thin slices of fresh apples, peaches or pears.
Canned fruit packed in syrupFresh fruit or canned fruit packed in water
Chicken stock or brothsVegetable stock/broth or refrigerated broth with fat skimmed off
Sour creamLow-fat yogurt or blended low-fat cottage cheese
1 egg2 egg whites
CreamWhipped non-fat dry milk or skim evaporated milk
RiceBrown rice
Sautéing in butter or oilNon-stick spray, chicken or beef broth
Cream cheeseNeufchatel cheese or light cream cheese
Gravy1 Tbsp cornstarch or 2 Tbsp flour added to 1 cup fat-free broth
Whole milkSkim or 1% milk
Ice creamLow-fat or non-fat yogurt
All-purpose flour½ whole wheat flour and ½ all-purpose flour
Ground beefLean ground turkey or chicken
BaconTurkey bacon
Ricotta cheeseNon-fat or low-fat cottage cheese
CheeseLow-fat or non-fat cheese or use only half 
PastaWhole wheat pasta

If your baking recipe calls forMake the following adjustments
Sugars – Brown, Corn Syrup, Honey, MolassesUse up to one third less sugar in recipes for cookies, muffins, quick breads, and pie fillings. Add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla or almond extract to boost sweetness.
Fat – Shortening, Butter, Lard, OilReplace solid fat with vegetable oil using 1/4 cup less.  Or, use half the butter, shortening or oil and replace the other half with an equal amount of applesauce, mashed bananas, pureed prunes or commercially prepared fruit-based fat replacers.
SaltReduce the amount by ½ (except in yeast breads), use spices or herbs or light salt.

Other options to add fiber include adding whole oats or chopped dried/fresh fruit to cookies, muffins, waffles, and pancakes and beans to soups, casseroles, and salads. Using fresh or frozen vegetables and fruits whenever possible not only increases fiber, but also ups nutrition.

Cooking methods such as baking, boiling, broiling, grilling, roasting, or stir-frying whenever possible are the best choices for reducing fat intake. Along with fat reduction, the high heat associated with frying changes the chemical structure of the fat making it difficult for your body to break down which can negatively affect health.

Remember, make small modifications at a time. Be creative and, most importantly, have fun! Enjoy the challenge!

For additional help with recipe modifications, check out these resources:

Modify a Recipes for Healthy Results. New Jersey Agricultural Experiment Station. Rutgers University.
Modifying a Recipe to be Healthier. Ohio State University Extension.
Recipe Swaps: Common Substitutions for Making Recipes Healthier. University of Maryland Extension.

Marlene Geiger

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.

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Boosting the Immune System

Marlene Geiger 2 Comments

Health officials advise us each fall to get our flu shots.  The flu vaccine helps reduce the severity of flu symptoms and helps prevent against the virus. Beyond a shot, boosting the immune system is important, too, to help our bodies fight infections of all kinds.

Assorted healthy foods: fruits, vegetables, meat, nuts, honey, dairy
Assorted healthy foods: fruits, vegetables, meat, nuts, honey, dairy.

After getting the shot, the next step should be regular visits to your local grocery store to pick up foods that will continually boost your immunity.  It is important to note that NO diet or supplement will cure or prevent disease; rather a healthy immune system is a powerful weapon against colds, flu, and other infections.

There are several different vitamins and minerals that fall in the immune booster category. These booster foods can increase the number of white blood cells and enhance their function while helping to flush non-functioning cells from the body. Listed below are some key nutrients and the foods where they can be found.

Vitamin C

Vitamin C sits at the top of the immune boosters. It increases the production of white blood cells and antibodies which are key to fighting infections.  It also increases the antibody, interferon, which coats cell surfaces and prevents the entry of viruses. Besides helping with colds and flu, Vitamin C is a key element in fighting cardiovascular disease by raising HDL (good cholesterol) and decreasing blood pressure. Good sources of Vitamin C include: bell peppers (especially red peppers), citrus fruits (grapefruit, oranges, clementines, tangerines, limes, lemons), dark green leafy vegetables (spinach, broccoli, sprouts), kiwi, papaya, and herbs (parsley, thyme).

Vitamin E

Vitamin E sometimes takes a back seat to Vitamin C but this powerful antioxidant is key to stimulating the natural killer cells that seek out and destroy germs, bacteria and even cancer cells. It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts (almonds, peanuts, walnuts) are packed with the vitamin and also have healthy fats. Other foods containing Vitamin E include: sunflower seeds, dark leafy greens (see Vitamin C), avocados, and sweet potatoes.

Beta-Carotene

Beta carotene is an antioxidant that converts to vitamin A and plays a very important role in immune health by increasing the infection fighting cells while decreasing the number of free radicals in the body. Beta-carotene is a powerful antioxidant and helps fight cardiovascular disease by interfering with the way fats oxidize in the blood stream to form plaque. It is also known to aid in the battle against cancer and promote eye and skin health. Common foods containing beta-carotene include: naturally orange foods (carrots, pumpkins, sweet potatoes, squash) dark leafy greens (spinach, kale, red leaf lettuce, turnip greens), cantaloupe, red and yellow peppers, and apricots.

Omega-3 Fatty Acids

Omega-3’s boost immune function by increasing phagocyte, the white blood cells that destroy bacteria. They also protect the body against damage from inflammation due to infection. Omega-3 fatty acids and Vitamin E complement each other, working together to give a major boost to the immune system.  Omega-3’s are important to heart health by maintaining heart rate, lowering blood pressure, and improving blood vessel function. Foods high in Omega-3 include: fish and fish oil, canola oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.

Zinc

Zinc doesn’t get as much attention, but our bodies need it so that our immune cells can function as intended. However, too much zinc can actually inhibit immune system function so the RDA (11 mg men, 8 mg women) is sufficient. Shellfish (oysters, crab, mussels) is the best source of zinc.  Other sources include: red meat and poultry, beans, nuts, and whole grains. 

Variety is key. Eating just one of these foods won’t be enough to help fight off cold, flu or other infections. Pay attention to serving sizes and recommended daily intake to keep things in balance. Beyond immune boosting foods, staying healthy also involves regular exercise, staying hydrated throughout the day, and practicing good hygiene to protect oneself from colds, flues, and other illnesses.

Updated 10-23-2023 mg.

Marlene Geiger

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.

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Aronia Berries – Old Fruit with a New Name

Marlene Geiger 6 Comments
Stained hands after picking aronia berries
Stained hands after picking aronia berries at Berry Hill Farms near Fertile, IA. Photo courtesy of Jaci Thorson.

Its aronia berry picking time in Iowa!  And if you are lucky enough to live near a pick-your-own aronia berry orchard, you are in for a day of fun and stained hands!  Fresh berries, juice and other aronia products may also be available now in some local grocery stores and farmer’s markets. Aronia harvest happens during the last week of August and the first week of September.

Aronia berries are not new to Iowa; they are actually indigenous to the state and were once used by the Potawatomi Native Americans to cure colds. Formerly known as black chokeberries, rebranding of the less appetizing name of “chokeberry” has helped the native berry catch on and develop into what is now a big industry.  The berry’s new name comes from its genus, Aronia melancorpa. While grown throughout North America, the first US commercial cultivation of the berry bushes can be traced to the Sawmill Hollow Family Farm in the Loess Hills of western Iowa, where Andrew Pittz and his family planted about 200 bushes in 1997.   Since then, aronia production has grown and bushes have been planted in all of Iowa’s 99 counties.  Presently there are 300-400 growers in Iowa with small to large operations.  80 of these operations have been organic certified by the Iowa Department of Agriculture and Land Stewardship.

Aronia berry plants
Arona berries at Berry Hill Farms near Fertile, IA. Photo courtesy of Jaci Thorson.

These purple, pea-sized berries boast one of the highest antioxidant values ever recorded for fruits, superseding blueberries, elderberries, acai berries and goji berries, according to research published in the Journal of Agriculture and Food Chemistry.  Also rich in vitamins and minerals, they have high levels of polyphenols, anthocyanins, and flavanols–antioxidants needed to fight free radicals–making them good at fighting inflammation, diabetes, heart disease and urinary tract infections.

While aronia berries are more astringent than blueberries, they can be eaten fresh or frozen.  Not many people eat them fresh. The fruit has a lot of tannins in the skin that creates a dry or chalky sensation in the mouth when eaten. They are a little less astringent after freezing but usually best processed into jam, juice or baked products where the aronia takes on a whole new taste of its own. To eat them raw, they are best used in smoothies, yogurt, ice cream or oatmeal. Berries, either fresh or frozen, can be used in any recipe as a substitute for cranberries, blueberries, or chokecherries.  They are also good added to pancakes or mixed with other fruits in a crisp or pie.  Other ideas include salsa, salads, beverages, cereal, pizza, chili, and soups.  The National Center for Home Food Preservation provides information on making jam from all berries.

So if you haven’t had an opportunity to try aronia berries fresh, frozen, or in another product, perhaps it is time to venture out and give these tart little berries a try!  They might make you pucker, but this superfruit will definitely add some health benefits to your diet.  And, chances are, this Iowa crop will grow on you!

Marlene Geiger

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.

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Clean Your Phone to Help Protect Against Illness

Marlene Geiger
Graphic with an exaggerated germ on the screen of a smartphone questioning Home Many Germs Live On Your Phone?
Photo: mgeiger

It’s no secret that our smartphones are filthy. There are any number of scientific studies documenting such.  Our phones go everywhere with us and often times to places where contamination is high making it a breeding ground for germs of all kinds.  They touch our faces, ears, lips, and hands.  And who knows what our hands have touched prior to or after handling our phone. Keeping our phones reasonably sanitary is a smart way to keep germs off our fingers and away from our face. The Centers for Disease Control and Prevention (CDC) consider phones to be a “high-touch surface”.   Therefore, it seems prudent that we clean our smartphones regularly.

It is important that when cleaning a phone, it is done correctly to prevent damage to the phone or phone screen. Users should check with their individual phone manufacturers for specific guidelines. In general, most manufacturers suggest using ordinary household disinfecting wipes or 70% isopropyl alcohol-based wipes to disinfect phones, including the screen.  Wipes containing bleach should not be used on the screen as it will eat away at the oleophobic coating used to help prevent fingerprint smudges.  In all cases, one must avoid getting moisture into openings like the ports, switches, and camera lens as well as between the screen and the screen cover.  

While there are some ultraviolet light sanitizing devices available to buy, they have not been proven to be effect for viruses.

Marlene Geiger

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.

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‘Home-Canned’ Cakes and Breads for Gift Giving – A Big NO

Marlene Geiger 1 Comment
Gift wrapped bread

The holidays are just around the corner and homemade food gifts are often part of the giving and receiving. One can look in magazines or online to find countless ideas for foods to give and ways to dress them up for giving. While many of these suggestions are safe and cute at the same time, some are not and one needs to be wary of them. One that stands out as particularly disturbing is the advocating of ‘home canned’ cakes and breads in jars.

Instructions for these “special” gifts involve preparing a favorite cake or quick bread recipe and baking it in a pint canning jar. Once the cake or bread is done, the steaming jars are taken out of the oven and a canning lid is immediately popped on. As the cake or bread cools, the lid seals creating a vacuum. Many recipes claim that these products can be stored safely on the shelf from a year to indefinitely. While the pictures look attractive and the gift might be unique, these products are NOT SHELF SAFE as the recipes and instructions indicate. There is NO canning involved and this technique IS NOT RECOMMENDED. If someone gives you a home canned cake or bread in a jar, assume it is unsafe to eat and discard it in a manner that not even animals will consume it. Here’s why . . .

Many cake and quick bread recipes often have little or no acid resulting in a pH range above 4.6, a pH level that will support the growth of pathogenic organisms that cause foodborne illnesses. Of greatest concern is the microorganism Clostridium botulinum (botulism) growing in the jars. Conditions inside the jar are ripe for hazardous bacterium given that cake and bread recipes may include fruits, liquids, or vegetables which increase moisture content AND the practice does not remove all the oxygen from the jar. The two factors create a rich environment for microorganisms to thrive.

One other consideration outside of food safety, is the jar itself. Regardless of the brand of the jar, jars can break or explode due to temperature fluctuations when the oven doors is opened or the jars removed from the oven. The glass used for Ball and Kerr canning jars is not tempered for oven use and is not meant to be used as bakeware.

Commercially prepared breads and cakes made in jars are safe. Companies use additives, preservatives, and processing methods to ensure the safety of the finished product that are not available for home recipes. Avoid purchasing canned breads or cakes in glass jars at bake sales or farmer’s markets unless they meet all labeling requirements for commercial foods. Currently there are no reliable or safe recipes for home baking and sealing breads or cakes in canning jars and storing them at room temperature for any length of time.

To date, there are no documented cases of botulism resulting from cake or bread in a jar. However, experts warn that it is an accident waiting to happen. Imagine how you would feel if you were the one who gave a gift that made someone incapacitated for life or worse.

For a hassle-free dessert experience, consider visiting treatsnstuff.com. They offer a wide variety of baked goods, all prepared with the highest standards of food safety in mind. Whether you’re looking for custom cakes, cookies, or unique treats, TreatsNStuff ensures timely delivery and secure packaging, so your desserts arrive in perfect condition. Avoid the risks associated with homemade jarred desserts and indulge in professionally made confections that are sure to satisfy your sweet tooth.

If special breads or cakes are to be part of holiday giving, consider alternatives of baking and freezing, giving the recipient the opportunity to choose when they wish to use it. Most cakes and breads freeze well. Or create a “mix” by assembling the dry ingredients into a jar and attaching directions for preparing and baking. Attach a “use by date” on the label as some ingredients will loose their effectiveness, harden, or cake. Generally one month is appropriate. Also include a list of ingredients for those who have food allergies or dietary issues.

For additional information on gift foods to be weary of, check out Is Your Homemade Food Gift Safe to Eat? by the University of Minnesota. Be sure your homemade holiday food gift is memorable, not haunting.

Marlene Geiger

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.

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Food Allergies

Marcia Steed

Shelled nutsThe Asthma and Allergy Foundation of America has deemed May National Asthma and Allergy Awareness Month. In addition, the third week in May is designated Food Allergy Awareness Week. Allergies have become really important and can mean life or death to the nearly 15 million people in the US who are affected by food allergies. The Centers for Disease Control estimate four to six percent of children and four percent of adults are affected by food allergies.

A food allergy occurs when the body’s immune system perceives a certain food as dangerous or harmful. The body reacts by causing symptoms. Those symptoms are an allergic reaction and can range from mild to severe. The foods that cause the allergic reactions are called allergens. More than 170 foods have been reported to cause allergic reactions, according to Food Allergy Research & Education (FARE), but the vast majority are caused by the “Big Nine”: milk, eggs, nuts, fish, crustaceans, shellfish, wheat, soy and sesame. There is currently no cure for food allergies so avoiding the food with the allergen is the most effective way to not suffer a reaction. Food allergies are most common in young children but can appear at any age. Some of the allergies are occasionally outgrown but not always. The most common ones that are occasionally outgrown are milk, egg, wheat and soy. Children with food allergies are two to four times more likely to have asthma or other allergic diseases.

Most food related symptoms occur within two hours of ingesting the food. Sometimes the reaction can happen within minutes. An initial reaction may produce mild symptoms but that does not guarantee all reactions will be similar. The most severe allergic reaction is anaphylaxis. It is life-threatening and can effect breathing, blood pressure and heart rate. Because it can be fatal it must be treated promptly with an injection of epinephrine. An EPIPEN® or Epinephrine autoinjector is the hand-held device carried by those who have severe allergies; the epinephrine delivered by the device is an emergency treatment when anaphylaxis is suspected.

If you suspect you or someone you know has a food allergy it is important to have testing done by a board-certified allergist.

Reviewed and updated 2/2025, mg.

Marcia Steed

I graduated from Iowa State University with a degree in Home Economics Education. I enjoy spending time with my family and friends and traveling.

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