AnswerLine • Iowa State University Extension and Outreach

Recipe Makeovers for Healthier Versions

February 9, 2021 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.

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 for	Make the following adjustments or replace with
Condiments and toppings	Omit 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 syrup	Fresh fruit or canned fruit packed in water
Chicken stock or broths	Vegetable stock/broth or refrigerated broth with fat skimmed off
Sour cream	Low-fat yogurt or blended low-fat cottage cheese
1 egg	2 egg whites
Cream	Whipped non-fat dry milk or skim evaporated milk
Rice	Brown rice
Sautéing in butter or oil	Non-stick spray, chicken or beef broth
Cream cheese	Neufchatel cheese or light cream cheese
Gravy	1 Tbsp cornstarch or 2 Tbsp flour added to 1 cup fat-free broth
Whole milk	Skim or 1% milk
Ice cream	Low-fat or non-fat yogurt
All-purpose flour	½ whole wheat flour and ½ all-purpose flour
Ground beef	Lean ground turkey or chicken
Bacon	Turkey bacon
Ricotta cheese	Non-fat or low-fat cottage cheese
Cheese	Low-fat or non-fat cheese or use only half
Pasta	Whole wheat pasta

If your baking recipe calls for	Make the following adjustments
Sugars – Brown, Corn Syrup, Honey, Molasses	Use 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, Oil	Replace 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.
Salt	Reduce 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!

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.

February 5, 2021

Food Preparation, Health, Nutrition, recipes Healthy recipe changes

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Taking the ‘Myths’ Out of Cooking Dried Beans

January 27, 2021 Marlene Geiger 2 Comments

Last spring we decided to plant beans—beans, as in eventual dried beans—for a new garden experience, health benefits, and future use in cooking, or as a meat substitute. Beans are a rich source of fiber and B vitamins and help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria.

My husband chose five different varieties—Amish Knuttle, Black Turtle, Tigers Eye, Peregion, and Garbanzo (chick peas) to plant. It was fun to watch them grow, set and fill their pods. The foliage of the first four looked very much like any other kind of bean or soybean (edamame). The garbanzo foliage was very different; the lacey, delicate leaves looked more like they belonged in a flower garden than a vegetable garden.

As fall dawned, the leaves began to yellow exposing the pods which would eventually dry and need to be picked. Enter the human harvester–me. As I spent long hours picking bean pods and later removing the beans from their pods, I had more appreciation than ever for the dried beans that I so nonchalantly pick up at the grocery store and grateful that bean farmers had mechanical harvesting equipment. Once my harvest was complete, I couldn’t help but admire the beautiful jars of beans as if they were a work of art!

Since I had such a high regard for my beans, I felt they were worthy of being cooked properly to show their unique texture and flavor. In the past, I hadn’t taken much stock in how I cooked beans; my method or lack thereof probably stemmed from a combination of whatever I haphazardly learned from my mother years ago, heard from other advisors in my life, or simply what I had time for. I soon learned there are as many ways to cook beans as there are people who cook them and many of the methods stem from ‘myths’—soak or no soak, fresh water or not, salt or no salt, lid or no lid, oven or stove top.

I was intrigued by an Epicurious article: How to Cook Beans: The Epicurious Myth-Busting Guide. The Epicurious kitchen staff experimented with pinto beans to determine the best method for cooking dried beans, debunking many of the myths surrounding bean cooking. I repeated their experiment using each of my bean varieties to determine what was best for each; in the end, regardless of variety, I had to agree with their recommendations. Quick-soaking the beans, cooking in their own water, salting them at the beginning of cooking, and cooking in a pot without a lid on the stove top resulted in beans with great texture and flavor. (Use the Epicurious link above to read more about the Epi method.)

Once the beans are cooked, they are ready for whatever comes their way. I usually cook a quantity of beans and freeze in portion containers what will not be used in 2-3 days. Frozen cooked beans can be used like a drained can of beans. Thawing is not necessary when they are used in soup or baked beans. If used in a salad, side dish, or baking, they need to be defrosted prior. Beans keep well in the freezer for about 6 months. Dried beans will generally stay at best quality for about 2 to 3 years at normal room temperature; they will remain safe to use after that but may take longer to cook and have less flavor.

How do you cook your beans?

Marlene Geiger

January 26, 2021

Food Preparation, Food Preservation, Nutrition Dried Beans, Gardening

2 Comments

Butternut Squash – Versatile, Nutritious, Long Keeping, and Convenient Size Make It A Favorite

September 29, 2020 Marlene Geiger

Fall has arrived and winter squash is available. Butternut squash is one of my favorite winter squash varieties. I like it for a variety of reasons—versatility, nutrition, long keeping quality, and convenient size.

Versatility. It is delicious cooked, steamed, baked, roasted, sautéed and pureed and as such can be used in countless ways. The smooth texture of the butternut squash is a great addition to many sweet and savory dishes and can be used as a substitute for pumpkin in nearly any recipe. During the fall and winter months, I keep butternut squash on hand continuously for pancakes, soups and stews, breads (yeast and quick), desserts, dips and spreads, shakes, and even pizza. It can be eaten raw, but cooking the squash softens the flesh, making it easier to consume and digest. Because squash takes on many different flavors, it is tastier when cooked but it is also a nice addition when grated raw and added to salads.

Nutrition. Butternut squash is very nutritious. The flesh is an excellent source of Vitamins A and C as well as a good source of thiamin, niacin, Vitamin B6, folate, pantothenic acid, calcium, iron, phosphorus, potassium, magnesium, and manganese. The seeds are packed with protein and heart-healthy fats making them a nutrient dense, filling snack. Even though it is a high-carbohydrate food, it has a low glycemic index, making it a smart addition to most healthy meal plans. It is also a great choice for people on low-fat diets as it contains almost no fat. Lastly, it’s a good source of dietary fiber; a 1-cup serving provides a fourth of our daily needs.

Keeping qualities. If stored properly, butternut squash is a long-keeping squash lasting up to 6 months. For best results, squash should be stored in a cool, dry spot (50-55 degrees F) with relative humidity of 60-70 percent. Uncooked butternut squash should not be refrigerated. If picked from the garden, it needs to be cured with warm temperatures and good air circulation for 10-14 days before storing.

Peeled or cooked butternut squash should be refrigerated; it is good for 5-7 days. Cooked or raw butternut can be frozen. To freeze raw squash, simply cube or slice the squash and place in air-tight freezer bags for up to a year. Cooked squash can be frozen in any appropriate freezer container.

Convenient size. Mature butternut squash range from 1 to 5 lbs. The average butternut squash will be around 2 to 3 lbs. Since the skin is thin and the seed cavity small, there isn’t much loss. A 3-pound squash yields about 4½ cups uncooked 1-inch cubes. 1 cup cubed raw butternut squash weighs about ⅔ pound. A cup of raw butternut squash cubes yielded ½ cup of soft cooked cubes. Therefore, if a recipe calls for a can of pumpkin which is just shy of 2 cups, it takes about 4 cups raw cubed squash.

As a member of the Cucurbita moschata family, butternut has two cousins–cushaw and cheese pumpkin–that work equally as well, but their bigger size becomes a consideration.

For more about butternut squash, check out How to Select, Peel, and Use Butternut Squash.

Marlene Geiger

January 8, 2021

Fall, Food Preparation, Nutrition Squash

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Boosting the Immune System

September 22, 2020 Marlene Geiger 1 Comment

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. This year the flu shot’s importance has been heighten because of the coronavirus pandemic.

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.

In light of the 2019 coronavirus COVID-19 pandemic, it’s especially important to note that no specific food, supplement, diet, or other lifestyle modification has been shown to protect one from COVID-19. As with other infections, immune boosting foods will help with the fight. Physical or social distancing, masking, and proper hygiene practices are the agents known to protect one from COVID-19.

Marlene Geiger

September 22, 2020

Health, Nutrition

1 Comment

The Not So “Bitter” Truth About Eggplant

August 11, 2020 Marlene Geiger 4 Comments

Eggplant, also called an aubergine, is now in season as a ‘fresh from the garden’ vegetable. For many Americans, it is an underused vegetable even though it is highly versatile. It can be grilled, stuffed, roasted, and stir-fried and also used in soups, stews, curries, and kabobs. Eggplant is nutritious, low in calories, fat, and sodium while high in fiber and nutrients such as potassium, magnesium, folic acid, Vitamin B6 and A. Eggplants are also recognized as a source of phenolic compounds that act as antioxidants. All of this “goodness” helps with maintaining good blood cholesterol, cognitive function, weight, and eye health and preventing cancer and heart disease. As such it is a big component of vegetarian and Mediterranean diets; it is also a family favorite and we are fortunate to have a number of varieties in our garden to enjoy.

While this vegetable provides so much good, many shy away from it because they detect a “bitterness” in it or have heard that the fruit is bitter. A young, freshly picked eggplant with smooth, glossy skin and intense color will have no bitterness whatsoever if consumed soon after picking. Old or overripe eggplants or those that are off color or sit out for a while after being harvested are more likely to exhibit a bitter flavor. Therefore, choose eggplants that are heavy, shiny and firm and avoid eggplants that are off-colored and/or do not exhibit a bright, glossy color. The seeds of a young, fresh eggplant are very small, so the flesh will not have accumulated the bitter compounds found in eggplants that have become overripe and rubbery.

If bitterness should be of concern, there are some actions one can take to eliminate it.

Begin by peeling the skin to remove any bitter compounds present in the skin or between the skin and the flesh.

“Sweating” an eggplant with salt will draw out the compound solaine, the chemical found in the seeds and flesh that contributes to the bitterness; it will also draw out some of the moisture making the eggplant more tender. To do this, slice, dice, cube, etc the eggplant and sprinkle the pieces with salt. (Canning and pickling salt is best, but any salt will do.) Allow the eggplant to set for 30 or more minutes, rinse off the salt, pat dry, and continue to prepare. Sweating an eggplant will also reduce the amount of oil it will absorb during cooking, too.

If salt is a dietary problem, another method used to remove bitterness is to soak the eggplant pieces in milk for 30 minutes prior to cooking. Drain off the milk and prepare the eggplant normally. Some feel that removing the seeds from the flesh is helpful. This may be of some use in an older eggplant as the seeds enlarge with age thereby increasing bitterness. To remove the seeds, slice the eggplant length-wise and use a spoon to scrap out as many seeds as possible.

In an ideal world, the eggplant is used the day of harvest and is fine on the counter short term. For longer storage, eggplants can be refrigerated for about a week as long as they don’t get too cold or damp. They should be stored in the refrigerator crisper drawer in a perforated plastic bag. I find it helpful to also wrap it in a paper towel before placing in the bag; the thin skin is highly susceptible to moisture damage so the paper towel helps with that. It can be sliced or cubed, then blanched or steamed, and frozen up to eight months for later use.

Eggplant should be cooked as it has chemicals that can cause digestive upset if eaten raw. Since the flesh discolors quickly, use right away after cutting. Lightly sprinkling raw eggplant with lemon juice helps to prevent browning. Eggplant is best cut with a stainless steel knife since carbon blades will cause discoloration. Cooking in an aluminum pan also will cause blackening. Eggplant fruits should be handled with care as they do bruise easily and those flaws quickly turn bad; a bruised eggplant will exhibit brown, corky flesh in the affected area.

Eggplant is a member of the nightshade family, same plant family as tomatoes and peppers. There are many varieties of eggplant in numerous colors and sizes. To learn more about eggplant, check out the eggplant fact sheet from the National Garden Bureau. (This site has fact sheets on other vegetables that may be of interest, too.) Visit ISU Extension and Outreach’s Quickinars, 5-15 minute online lessons, of seasonally appropriate topics for the garden, food preparation and food preservation to also learn more about gardening and how to use garden produce.

Marlene Geiger

September 1, 2020

Food Preparation, Food Preservation, Nutrition Gardening

4 Comments

Iowa State University Extension and Outreach is here to HELP!

May 14, 2020 Marlene Geiger

While AnswerLine has been providing information and resources for Iowa consumers with home and family questions for over 40 years, Iowa State University Extension and Outreach has been serving Iowans since the early 1900s. The Mission of ISU Extension and Outreach is to engage citizens through research‐based educational programs and extend the resources of Iowa State University across Iowa. AnswerLine is just one of the entities of extension outreach. Let me introduce you to some of the other resources available to help individuals and families navigate issues that may concern them.

Stay informed on general ISU Extension and Outreach resources and opportunities through the Extension home page and news feed.
The Iowa 4-H team has at-home learning resources which are publicly available for members and families to use.
Iowa Concern offers free and confidential calls and emails 24/7 to help with stress management, financial issues, legal aid, and crisis resources.
The ISU Horticulture and Home Pest news page offers download publications, how to improve your garden videos, and a Hortline for answers to lawn and garden questions.
Get help with meal planning and food budgeting through the Spend Smart Eat Smart website.
Visit the Beginning Farmer, Women in Ag and Ag Decision Maker websites for updates on programs and helpful resources from the Farm Management team. You can also contact the farm management field specialists with your questions.
Preserve the Taste of Summer offers a number of publications and resources for safe food preservation techniques.
For great information on home gardens, farmer’s markets and u-pick operations, plant sales, and more or how to become a Master Gardener, the Master Gardener Program site is a must.
When Teens don’t know who to talk to, Teen Line can help with a variety of issues that affect Teens and their families.
Use the ISU Extension Staff Directory when looking for a specific person or persons in a specific area of expertise. The Contact page offers additional resources and provides a form to send an email with questions, concerns, or suggestions. Ask An Expert is always available for questions; those questions come to AnswerLine where we either answer the query or send it to someone in Extension (Iowa or elsewhere) that can better answer it.

Besides these resources, one can always find help at the ISU Extension and Outreach extension offices located in each of Iowa’s counties, on social media outlets, and the many blogs written by Extension staff on current topics. At the present time, most ISU Extension and Outreach in-person events throughout the state have been canceled through May 31 due to the COVID-19 pandemic. However, ISU Extension and Outreach staff remain committed to serving Iowans during this difficult time; phones and emails are being answered by Extension staff at the county and state levels. Please check out the resources available that may provide the help you seek and watch for updates on how ISU Extension and Outreach will proceed to serve Iowans after May 31.

Marlene Geiger

May 6, 2020

Adult Learning, Child Development, Consumer Management, Entomology, Food Preparation, Food Preservation, Food Safety, Horticulture, Nutrition 4-H, Gardening

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Pacific Salmon

June 24, 2019 Marcia Steed

NOAA (National Oceanic and Atmospheric Administration) Fisheries has proclaimed 2019 as the International Year of the Salmon. They are working to “protect salmon by bringing countries together to share knowledge, raise public awareness and take action”. I recently returned from a trip to Alaska where I was able to visit a salmon hatchery. It is such an interesting process and I enjoyed learning more about the Pacific salmon. They are a migratory species. Born in fresh water, they migrate to the ocean for their adult lives then return to fresh water to reproduce.

Salmon is an oily fish that provides protein, essential vitamins and omega-3 fatty acids. The American Heart Association recommends eating two servings of fatty fish per week. Salmon fits perfectly into that recommendation.

There are five main species of Pacific salmon along the west coast of North America:

Chum (KETA): their large size and mild flavor make them great for smoking or salmon patties

Sockeye (Red): considered the premium of all salmon due to its rich flavor and firm red meat

King (Chinook): best choice for the BBQ due to its strong flavor and thicker fillets; Chinook are the largest but least abundant species

Silver (Coho): always a great choice with a milder flavor and price to match

Pink (Humpy): smallest and most abundant species; known for a softer texture and mild flavor; perfect for dips and spreads

To better remember the five species I was taught to use my fingers and thumb: Chum – rhymes with thumb; Sockeye – it’s #1; King – the biggest; Silver – for your ring finger; and Pink – for your pinky. Quite clever!

Spend Smart Eat Smart had a recent blog post on Safe Seafood and Broiled Salmon was their Recipe of the Month for April 2019.

Here are a couple recipes for you to try using canned salmon from the USDA: Salmon Patties and a Salmon Casserole.

I know salmon is plentiful in our grocery stores but I had fun bringing some home in my suitcase to try with new recipes!

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.

June 23, 2019

Food Preparation, Nutrition, recipes

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Olive Oils

April 4, 2019 Marlene Geiger 1 Comment

A frequent question at AnswerLine is “what kind of olive oil should I use?” The question is often asked by those who are new to olive oil or those who have been advised to consider a Mediterranean Diet. As they begin to navigate new territory, they find that there are a variety of olive oil choices. Choosing the olive oil depends on how much flavor is needed, what the cooking usage will be, and the available budget. It also helps to understand the classifications and common marketing terms used on olive oil labels.

Here’s a quick primer on olive oils from Fooducate, a blog sponsored by the North American Olive Oil Association.

Extra Virgin Olive Oil (EVOO) is the most flavorful and the healthiest olive oil, because it is naturally produced without heat or chemicals. It retains healthy antioxidants from the olives. The range of flavors is very broad, similar to wines. The oil may be strong and peppery, mild and buttery, or anywhere in between. The natural variations result in a wide smoke point range, from about 350 degrees Fahrenheit to about 410 degrees Fahrenheit. This range is high enough for most at-home cooking. Extra virgin olive oil can be used for sautéing, grilling, roasting, baking and pan-frying. To highlight the many flavor profiles, extra virgin olive oil does best in cold applications like drizzling, dipping, dressings and marinades.

First Press, Cold Pressed or Cold Extracted – Extra Virgin Olive Oils may use these marketing terms. Extra virgin olive oil is produced by crushing the olives without adding any heat or using any chemicals and in fact, all extra virgin olive oil is produced this way even if the label doesn’t call it out. Extra virgin olive oils might list the type of olive or olives the oil was made from, as well as the country or region the olives were grown. Like wine, these indicators help suggest the typical flavors consumers might expect from that oil. Some manufacturers blend different extra virgin olive oils together in order to offer a consistent flavor profile all the time. Also like wine, the best way to determine which ones to buy is through trying different oils with different foods.

Refined Olive Oil – During production, oil with high acidity or flavor or aroma defects will be refined to remove the defects, resulting in Refined Olive Oil. Refining removes odors and flavors using heat and physical or chemical processes. Most seed and nut oils are solvent-extracted and then refined; refined olive oil begins with the natural extraction from the olives and the following refining process for olive oil does not involve solvents such as hexane.

Olive Oil is a blend of refined olive oil with some virgin or extra virgin olive oil added back for flavor. Olive oil has a mild olive flavor, making it a great oil to substitute for other common cooking oils like vegetable oil and canola oil without changing the taste of the recipe. Because it is mostly refined, olive oil has a higher and more consistent smoke point range from about 390 degrees to about 470 degrees Fahrenheit. Baked goods made with olive oil have a light texture and stay moist longer than those made with other common cooking oils. Olive oil’s subtle flavor and heat resistance make it well-suited for dressings, marinades, sautéing, grilling, roasting, baking and pan-frying.

Classic or Pure Olive Oil is the same as Olive Oil and always refers to a blend of refined oil with some EVOO or Virgin Olive Oil added for flavor.

Other things to know about olive oil:

The fat and calories are the same in ALL grades of olive oil.
Olive oil does NOT get better with age. Look for the furthest out “best by date” when purchasing.
Store olive oil in a cool, dark place and tightly covered; under these conditions, it should remain fresh for about 18 to 24 months. An open bottle of olive oil can also be refrigerated to extend its shelf life and such is especially recommended in hot, humid environments. Refrigerating olive oil may cause the oil to become cloudy and even solidify; this will not affect the flavor or quality. At room temperature, the oil will return to its normal consistency and color. When stored properly, olive oil will be safe to consume after the “best date”.
Oil should be discarded if an off odor, flavor, or appearance is detected.
Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.

Marlene Geiger

March 8, 2019

Food Preparation, Health, Nutrition

1 Comment

Cherries, Nature’s Hidden Treasure

February 21, 2019 Marlene Geiger 1 Comment

February is National Cherry Month. Cherries are a summer fruit so why are they celebrated in February? Here’s some fun facts about cherries and why we celebrate them in the month of February.

George Washington’s February birthday is an annual reminder of the tale of our first President admitting to his father that he chopped down a cherry tree on the family farm. The folklore tale has forever linked Washington and cherries to February.

Cherry trees come to life in February in Washington DC signaling the coming of the National Cherry Blossom Festival in late March and early April (March 20-April 14, 2019). Thousands of trees and millions of cherry blossoms provide a spectacular sight. The annual celebration started in 1912 when the people of Japan sent 3,000 cherry trees to the people of the United States to celebrate friendship between the two nations.

An additional link to February is National Heart Month and Valentine’s Day. Because a single cherry looks a bit like a little heart, significant of both, it seems only appropriate that the cherry be celebrated, too.

Cherries bloom for a maximum of two weeks with peak bloom only lasting a couple of day. It takes about 250 cherries to make a cherry pie. The average cherry tree grows about 7000 cherries each year which is enough to make about 28 pies. It takes 30-40 bees to pollinate one tree. 70% of all the tart cherries produced in the US are grown in the northwest region of lower Michigan known as the Cherry Capitol of the World. Cherries are not a native American fruit; they were brought to this country with the first settlers in the early 17 century. Cherry pits can be used in pellet stoves to heat homes.

As a hidden treasure of nature, cherries are packed with antioxidants, vitamins, and fibers. Tart or sour cherries and sweet cherries are rich in anthocyanins and quercitin, antioxidants which play a role in reducing total body inflammation, contribute to heart health, and help fight free radicals. Being a good source of vitamins A and C, they help to strengthen the body’s defenses and improve overall health. Studies have also shown that tart cherry juice may soothe sore muscles, speed recovery after working out, and help with sleep. A cup of cherries pack three grams of fiber and 87 calories (tart cherries).

Most people think of sweet desserts like cherry pie when they think of using cherries in recipes, but cherries can be used in savory dishes, too. While fresh cherries are not plentiful in February, cherries are readily available dried, canned, frozen, freeze-dried and as juice; all can be used in a variety of ways.

Here are some ideas, beyond sweets, of ways to include cherries in our diet:
-Add frozen cherries to a smoothie for breakfast
-Add tart cherry juice to a smoothie for a post-workout recovery drink
-Add dried or fresh cherries to oatmeal, yogurt, or salads
-Eat a handful of dried cherries for a snack or add them to a snack mix
-Use fresh or frozen cherries and/or cherry juice in sauces.

One of my favorite recipes for using the frozen tart cherries and juice from our trees is Tart Cherry Pork:

1 pound boneless pork chops
Olive oil
¾ cup cherry juice (may also use pomegranate or cranberry juice)
1/3 cup tart cherries
¼ cup balsamic vinegar
1 tsp corn starch
1 tsp water
Brown the chops in oil in a skillet, 4 minutes on each side. Remove chops and keep warm. Add juice, cherries, and balsamic vinegar to skillet. Bring to a boil; reduce heat and cook for 2 minutes. Combine corn starch and water and stir into juice. Bring to a boil and cook for 1 minute. Add pork back to the skillet and simmer in sauce for 2 minutes. Serve pork with sauce.

Now by knowing a little trivia about cherries and adding cherries to our life, there’s no reason “life can’t be a bowl full of cherries,” right?

Marlene Geiger

February 11, 2019

Health, Nutrition, recipes

1 Comment

Purslane — Weed or Treat?

August 2, 2018 Marlene Geiger 2 Comments

PURSLANE (Portulaca oleracea) is a weed in my garden that I curse; it comes uninvited, spreads fast, and keeps on giving. Purslane grows nearly everywhere in the world and is known as a weed, as I see it, or an edible plant. Some cultures embrace purslane as a delicious and exceptionally nutritious treat!

Because purslane grows so rapidly and spreads easily, most research has focused on eradication by tillage or chemicals. The new approach is to eradicate by eating. While I couldn’t begin to eat against the amount of purslane that pops up in my garden, a little now and then is a bit of garden treat. The leaves, plucked from the stems, are somewhat crunchy and have a slight lemon taste. I like it sprinkled on salads, sandwiches, and omelets. It can also be steamed or used in stir-fries and makes a good thickener for soups or stews because it has a high level of pectin. Supposedly it also makes a great low-fat pesto; because purslane is so juicy, only a small amount of olive oil is needed. Purslane is high is Vitamin E and essential omega-3 fatty acids providing more that six times more Vitamin E than spinach and seven times more carotene than carrots. It is also rich in Vitamin C, magnesium, riboflavin, potassium, and phosphorus.

While it is readily available in my garden, I have yet to see purslane in the markets in Central Iowa. If one is so lucky to not have purslane in their garden or yard but are curious to try it, likely there is a neighbor who would be only too happy to share. Before sampling or eating, make sure that the plant is chemical free and thoroughly washed as it grows close to the ground. And if this is a new food, don’t over indulge. Any number of recipes can be find via Google.

Having said all these good things about purslane, I still see it as a weed and struggle to eradicate it by pulling, hoeing or using chemicals. Using a mechanical tiller is the worst at controlling it as cultivating breaks it apart and, being a succulent, each piece becomes a new plant. Hoeing is effective only if the root is taken and the plant is removed. Any soil disturbance raises long-lived seeds near the surface where they easily germinate. Purslane is not picky about where it grows, loves hot weather, and does not require moisture; but give it tilled soil and a little moisture, and it goes wild. Therefore, the best rule is to get it before it goes to seed; it takes less than three weeks from the time it emerges until it flowers and seeds. A single plant may produce 240,000 seeds which have germination potential for up to 40 years. Mulching helps control purslane as mulch suppresses seed germination. For mulch to be effective, it must be thick enough to block all light to prevent seed germination; 1/2 inch of mulch is recommended.

Purslane . . . weed ’em or eat ’em? I will be weeding more than eating.

Marlene Geiger

February 5, 2019

Food Preparation, Nutrition, Summer Gardening

2 Comments

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