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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 favorite winter squash variety. It is favored for its 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 (Produce Converter). 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

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.

April 2, 2024

Fall, Food Preparation, Nutrition Squash

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Boosting the Immune System

September 22, 2020 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.

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

April 2, 2024

Health, Nutrition

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The Not So “Bitter” Truth About Eggplant

August 11, 2020 Marlene Geiger 7 Comments

Assorted eggplant varieties – Photo: M Geiger.

Eggplant, also called an aubergine, is an underused vegetable for most Americans even though it is highly versatile. It can be grilled, stuffed, roasted, and stir-fried and also used in soups, stews, curries, and kabobs. Perhaps it is the long held pretention that eggplant is bitter. While bitterness cannot be ruled out with over-ripe or raw eggplant, eggplant at its prime is not bitter.

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.

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:
– PEEL the skin to remove any bitter compounds that may be present in the skin or between the skin and the flesh.
– “SWEAT” with salt to draw out the compound solaine, the chemical found in the seeds and flesh that contributes to 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.
– SOAK in milk for 30 minutes prior to cooking if salt is a dietary problem. Drain off the milk and prepare the eggplant normally.
– REMOVE SEEDS from 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, 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. It may also be helpful to wrap in a paper towel before placing in the bag; the thin skin is highly susceptible to moisture damage so the paper towel helps absorb moisture. It can be sliced or cubed, then blanched or steamed, and frozen up to eight months for later use.

Eggplant is best eaten cooked but can be consumed raw. Cooking eliminates the natural compounds that can cause digestive upset if eaten raw. Since the flesh discolors quickly, use right away after cutting or lightly sprinkle with lemon juice 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 bruise easily, exhibiting brown, corky flesh in the affected area.

While eggplant is used as a vegetable, it is botanically a fruit and a member of the nightshade family, same plant family as tomatoes and peppers. Consumers usuallly associate eggplant with “large, oblong, and deep purple.” There are many varieties of eggplant in numerous colors and sizes.

Marlene Geiger

April 3, 2024

Food Preparation, Food Preservation, Nutrition eggplant, Gardening, preventing bitterness

7 Comments

Olive Oils

April 4, 2019 Marlene Geiger 4 Comments

There are a variety of olive oil choices. Choosing am 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.

Three bottles of olive oil with different labels indicating different processing 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; refrigeration 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.

Reviewed 2/2025, mg.

Marlene Geiger

February 27, 2025

Food Preparation, Health, Nutrition EVOO, olive oil

4 Comments

Purslane — Weed or Treat?

August 2, 2018 Marlene Geiger 2 Comments

Common purslane in the garden Common PURSLANE (Portulaca oleracea) is a weed in the purslane family (Portulacaceae) that many curse; it comes uninvited, spreads fast, and keeps on giving. Purslane grows nearly everywhere in the world and is known as a weed 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. However, when out of control, it may be impossible to eat against the amount of purslane that pops up in Midwest gardens, sidewalks, driveways and any other place that will support a succulent root.

Despite a disdain for purslane, it is edible and nutritious being high in omega-3 fatty acids and significant amounts of vitamins A, C, and E as well as calcium, iron, magnesium and potassium and antioxidants. Like spinach, it also contains high amounts of oxalates so can cause kidney stones in those who are susceptible. The leaves, plucked from the stems, are somewhat crunchy and have a slight lemon taste. A few leaves sprinkled on salads, sandwiches, and omelets adds a bit of nutrition and flavor. 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.

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. Recipes using purslane are abundant using an internet search.

Eradication in the home garden is best done by pulling, hoeing or using chemicals and removing it from the garden; it takes a long time to shrivel. 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 allows long-lived seeds near the surface to easy germination. Purslane is not picky about where it grows; it loves hot weather, and does not require moisture. Open soil and a little moisture is all it needs to go 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?

Reviewed and updated, 6/2024, mg.

Marlene Geiger

March 1, 2025

Food Preparation, Nutrition, Summer common purslane, Gardening, nutritious treat, weed

2 Comments

Gardening for Food Pantries

March 15, 2018 Marlene Geiger

Food insecurity exists to some extent in nearly every community. People who are food insecure not only experience food shortage, but they usually are unable to include fresh fruits and vegetables for a healthy diet because they are out of reach. Either produce costs too much or is not available. It doesn’t have to be this way. By sharing our garden or orchard surplus or planting a dedicated giving garden, home, community, and school gardeners can help food banks, pantries, and community food distribution programs provide fresh produce to ease this problem.

A giving garden can be a planned organizational effort, a whole garden, a row or two, or a container dedicated to growing healthy (organic if possible) vegetables or fruits for those in need. Or it can simply be a gardener sharing extra produce that goes beyond personal use. Every donation, no matter how big or small, makes a difference to someone in need. Besides helping to fill food banks, pantries, and programs, raising vegetables and/or fruits to donate is rewarding for everyone involved, including children, so it can be a family affair.

If a true giving garden is the intent, a little research is warranted before planting. Contact local food banks, pantries, or distribution programs to find out if they will accept local produce, what fruits and vegetables they prefer, and when and where to drop off donations. Once you know the details of donating, purchase seeds or plants for the preferred produce, plant, and tend your garden. Often the most sought after produce is some of the easiest to grow. The Top 13 Vegetables to Donate to Food Pantries discusses vegetables that can be donated to food pantries and tips for growing and harvesting those vegetables.

Image Source: Iowa State University Extension and Outreach, product 15257.

Harvest your produce at its prime as you would for yourself and practice safe-handling. Many who are served by food banks and pantries are at a higher risk for foodborne illness as they include children, the elderly, and those with compromised immune systems. Because food safety begins at the farm level, food pantry workers may ask questions to ensure donated foods have a low food safety risk. Food Pantry Produce Donations – Grower Information provides information to growers about safe on-farm food practices and information to food pantry workers about how to keep donated produce safe. Here are a few tips to minimize food safety risks when donating produce:

Wash hands for at least 20 seconds with soap and hot water before handling produce.
If pesticides were used on the product, be absolutely certain that you have followed the instructions on the pesticide label for application and safe harvest times. If you are unsure, discard the produce in the garbage—do not compost, eat or donate it.
Inspect each item of produce carefully. Discard any items that have signs of insects, bruising, mold, or spoilage. If you wouldn’t buy it, toss it!
Brush off as much mud and soil as possible from the produce.
Only use clean, food-grade containers or bags to store and transport produce.
Keep different types of produce separate.

If you have to wait a day or two to deliver your produce, refrigerate the produce so that it will stay as fresh as possible.

Some food banks offer donation receipts that you can use at tax time so remember to ask for a receipt if that is something you want. Gardeners who donate produce from their gardens or orchards to nonprofit organizations for distribution to people in need are protected from criminal and civil liability by the federal Bill Emerson Good Samaritan Food Donation Act. Under terms of the act, donors are protected from civil and criminal liability should the product donated in good faith later cause harm to the recipient.

For additional help on donating and handling produce, download this free fact sheets from Michigan State University: Donating Produce. If you are interested in a Master Gardener program, contact your county extension office.

Mother Teresa said it best, “If you can’t feed a hundred people, then feed just one.” Donating garden surplus or harvesting from a giving garden can do just that.

Reviewed and updated 3/2025, mg.

Marlene Geiger

March 3, 2025

Child Development, Food Safety, Horticulture, Nutrition, spring

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Eat Like the Animals: Go for the Nuts!

March 8, 2018 Marlene Geiger 2 Comments

An American Red Squirrel holding a nut in it's paws.

Humans could take a tip from nut-loving animals like squirrels, chipmunks, and black bears! Somehow these animals know that nuts are good for them. Nuts are good for humans, too. They are a great source of plant protein, fiber, unsaturated fats, and important vitamins and minerals, thereby providing significant health benefits to both humans and animals. Besides, they taste good and make a great snack or addition to meals.

Here’s a quick look at the most common nuts available to us and their contributions to our health:

Almonds have more calcium than any other nut, plus an abundance of heart-healthy monounsaturated fat, protein and fiber. A number of studies have shown that almonds may reduce LDL as well as risk factors for heart disease and diabetes.

Brazil nuts are high in protein, fiber, thiamine, copper, and magnesium and an incredibly rich source of selenium. Selenium is a mineral that acts as an antioxidant. Only a small amount of selenium is needed in the diet so one needs to watch quantities as high levels of selenium can be toxic. A one-ounce serving of Brazil nuts will provide more than 100% of the RDI for selenium. They may also help reduce cholesterol levels, oxidative stress, and inflammation.

Cashews are packed with iron, zinc, magnesium, copper, vitamins, minerals, and antioxidants. While they low in fiber, they are a source of oleic acid and provide good monounsaturated fat and some polyunsaturated fat. Like other nuts, they contribute to good heart health, muscles, and nerves and reduce the risk of diabetes.

Macadamia nuts contain a wide range of nutrients and are a great source of monounsaturated fat; in fact, per serving, they contain the most heart-healthy monounsaturated fats of all nuts. This may explain their ability to reduce risk factors for heart disease. Macadamia nuts are the most caloric of all nuts averaging 240 calories per quarter-cup.

Pecans are nutrient dense containing more than 19 vitamins and minerals. They are also a good source of fiber, contain antioxidants, and may help lower LDL cholesterol.

Pistachios are especially high in vitamin B6, thiamine, and copper and offer high levels of other vitamins, minerals, and antioxidants. Eaten in high quantities (more than 28 grams per day), pistachios appear to reduce risk factors for heart disease.

Walnuts are rich in polyunsaturated fats, particularly an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of a healthy omega-3 fat called alpha-linolenic acid which is important for skin health. Studies have found that eating walnuts significantly reduced total cholesterol and LDL while increasing HDL. They also contain the most antioxidants compared with other nuts. Overall, walnuts are a winner among nuts.

While nuts are one of the healthiest of snacks, they are also high in calories so limiting consumption to one ounce/, quarter-cup portions/, or a small handful/per day is recommended. To reduce the calorie load from nuts, choose raw or dry-roasted instead of oil-roasted nuts. Further, nut choices should be minimally processed and have no added ingredients; in addition to oil, many snack-packaged nuts are high in salt or added flavors. Nutritionists suggest eating different kinds of nuts on different days to maximize nutrition available from the various kinds.

Nuts make an exceptional addition to meals or dishes, too. Some ideas include adding them to trail mix, sprinkling on salads, cereal, oatmeal or yogurt or using them crushed as a coating for fish, chicken, or other meats. Roasting nuts brings out their special flavors. To do so, preheat oven to 300F. Place shelled nuts in a single layer on a baking sheet and roast for 7-10 minutes. They add nutrition and crunch to desserts and make great ravioli fillings and pesto.

Yes, the animals know—nuts are a very healthy food and pack a big bang for the bite in terms of their nutrients. Eat like the animals.

Reviewed 3/2025, mg.

Marlene Geiger

March 14, 2025

Food Preparation, Health, Nutrition health benefits of nuts, nuts

2 Comments

Tips for Conscientious Eating When Dining Out

February 8, 2018 Marlene Geiger

If you are watching calories, have dietary restrictions or food intolerances/allergies, dining out can be a challenge. The pros of dining out are that restaurants, casual dining (fast food) venues, and delis are convenient for fast meals and/or socialization. The cons (calorie overload, mega portions, sky-high salt, food triggers) may make it hard to maintain a healthy, balanced, or safe diet.

Here are some ideas to help you make appropriate choices when you dine out without compromising calories or health:

Male waiter taking an order from male and female customer at a restaurant — Image source: Canva.com

Check the online menu before going to decide what will work. If necessary, call in advance to ask about dietary or health concerns you may have such as gluten-free options and cross contamination.
Don’t make assumptions if you have concerns. Politely ask the server or chef a few simple questions: How are the vegetables prepared/seasoned? Is the fish/chicken/pork chop grilled, broiled, breaded, or fried? What is in the sauce or dressing? Is the soup base broth or cream? Has the food been marinated in any sauce? Has any food been coated or dusted with flour? Are mashed potatoes made with real potatoes?
Pay attention to the nutritional information if it is provided. If it is not available but of concern, ask. The healthiest sounding dish on the menu may not be.
Order water, low-fat or fat-free milk, or unsweetened tea to avoid high-calorie beverages.
Ask for salad dressings, sauces, sour cream, butter, etc on the side so you can control the amount.
Substitute fruit, vegetables, or a salad for a heavy or off-diet side dish.
If gluten is allowed, ask for whole-wheat bread for sandwiches.
Start with a veggie-packed side salad to help control hunger and feel satisfied sooner. Request no crackers, croutons, wontons, or cheese if any are of concern to your diet or health.
Avoid appetizers either from the menu or those presented at the table (chips, breads, etc).
Choose main dishes with lots of veggies, especially steamed veggies when possible.
Order steamed, grilled or broiled dishes. Avoid fried or sautéed foods as much as possible.
At a buffet, order an item from the menu instead going for the all-you-can-eat option.
Opt out of dessert or request fresh fruit.
Refrain from cleaning your plate if the portion is too much. Splitting with a companion or requesting a take-home box are always options. Take a minute to look at the plate that is brought to you and decide before taking a bite what you intend to eat. Another option is to ask the waiter to box half of your plate before bringing it to the table.

Dining out doesn’t mean your healthy eating plan has to stay at home. Nor does it mean that you have to stay home if you have dietary restrictions or food issues. Ask a few questions, make some smart choices, and your meal-out can be as healthy and safe as if you made it yourself.

Reviewed and updated 3/2025.

Marlene Geiger

March 14, 2025

Health, Nutrition conscientious eating, Dining out; food allergies; eating

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Got “Coconut” Milk?

January 4, 2018 Marlene Geiger 7 Comments

Coconut milk options-carton of coconut milk from the dairy aisle, canned coconut mill varieties — Image source: M Geiger

When a recipe calls for coconut milk, who knew that getting the right “coconut milk” could be so confusing? It should not be but with grocers offering so many different incarnations of this tropical nut that go by the same or very similar names, confusion abounds. And to make selecting even more daunting, the different products really aren’t interchangeable. Touted as the ultimate non-dairy beverage, bursting with health benefits that run the gamut from aiding with weight loss to preventing heart disease to balancing cholesterol levels, one needs to know which to use for what. So what is coconut milk and all of its incarnations? Which should we use for what?

Coconut milk is the real deal and the one you want for cooking. True coconut milk comes in a can and is found in the international aisle usually near the Asian food items. It is a thick, fatty liquid made from steeping shredded coconut in hot water at a 1:1 ratio resulting in a thick, pourable product. Good brands will have a thick cream that separates and rises to the top. The more separation and thicker the cream, the better the product. It has a coconut-y flavor making it a key ingredient in many Asian and Indian dishes.

Light coconut milk is merely a watered down version (1:2 ratio) of full-fat coconut milk. Light coconut milk does not separate to give coconut cream. It may be substituted for half-and-half in recipes with approximately half the fat of half-and-half.

Coconut water is a hip new drink made from the liquid that is naturally inside the wild, immature coconut nut. Drink it, but do not cook with it. Being high in potassium, it is a popular post-workout beverage due to its nutritional value. It is also an excellent substitute for liquids used in sorbets. Coconut water is blended with coconut cream to create coconut milk.

Carton of coconut milk is a beverage usually found in the dairy section of the store next to the other non-dairy milks. It may be unsweetened or sweetened (with sugar) and is used as you would dairy milk for sipping, splashing on to cereal, with coffee, or in recipes. Coconut milk beverage can be used as a substitute for low fat or whole milk in a 1:1 ratio for general cooking and baking. However, it should not be substituted for canned coconut milk when a recipe calls for such; they are different products with the carton product having more water. To make the refrigerated version more drinkable, palatable, and comparable as a beverage alternative, manufacturers add water. So much so that it dilutes the calories from about 450 calories per cup to about 45. Some varieties also have added sugars, gums, and thickeners.

Coconut cream is the most concentrated version of coconut milk. With a high fat content and low water density, it is incredibly rich and will make any recipe creamier. It can be used to thicken soups or to make vegan whipped cream. Sold in cans, it is also found in the international aisle near the Asian food items.

Sweetened cream of coconut is coconut cream that has been sweetened. It is incredibly sweet and intended for cocktails like a Pina Colada or to be used in a frozen dessert.

Coconut milk has erroneously gotten a bad rap because it is high in saturated fats. Research reveals that coconut milk has unique fatty acids which provide a healthy source of fat, thereby contributing to the fore mentioned health benefits. Further, new research finds that people who include healthy fats in their diet, like those found in coconut milk (medium-chain triglycerides), eat less than those who do not.

In a ‘coconut’ shell—with a little coconut milk knowledge, choosing the right milk for the job does not have to be confusing nor do you need to be overly concerned about the saturated fat found in coconut milk.

Reviewed and updated, 3/2025, mg.

Marlene Geiger

March 14, 2025

Food Preparation, Health, Nutrition coconut cream, coconut dairy beverage, coconut milk, coconut water

7 Comments

Creative Ways to Use Pumpkin

December 11, 2017 Marlene Geiger

15 oz can of canned pumpkin — Image source: M Geiger

If your love for “pumpkin spice” and all things pumpkin nice is beginning to wane or you were never a fan to begin, perhaps it is time to pigeon-hole those sweets and lattes and look at different ways to use the vitamin rich pumpkin (or squash). The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with beta-carotene, a plant carotenoid which converts to Vitamin A in the body. Current research indicates that a diet rich in foods containing beta-carotene reduces the risk of certain cancers, heart disease, and some degenerative diseases. Besides beta-carotene, pumpkin is also packed with Vitamins C and K, fiber, and other important nutrients while being low in calories.

Pumpkin is a surprisingly versatile product with a smooth, warming quality that lends itself well to creamy textures. Squash, such as butternut, can be substituted for pumpkin. Since all recipes do not use a whole can of pumpkin or the flesh of a whole pumpkin or squash, you may need to think of multiple uses for it. Pumpkin/squash puree is good for 5-7 days in the refrigerator or 2-3 months in the freezer. Here are a few of the ways I use pumpkin/squash puree or a can of pumpkin that are an alternative to pumpkin spice and traditional desserts along with some recipes from my recipe box.

Drinks, smoothies, and yogurt parfaits

Hummus

Thickening for chili soup, marinara sauce, or curries

Yeast breads and rolls

Soup

Pancakes or waffles

Vegetarian burgers (can also be used in meat burgers)

Risotto

Ravioli or lasagna filling

Crackers

Pumpkin Orange Smoothie
½ cup Greek yogurt (or substitute)
¼ cup milk or substitute
3 tablespoons pumpkin puree
2 tablespoons orange juice concentrate
1 tablespoon honey
Blend until smooth; serve cold.

Black Bean Pumpkin Burgers
½ cup pumpkin puree
2 tablespoons olive oil
2 teaspoons chili powder
2 garlic cloves
1 small onion
2 teaspoons cumin
1 teaspoon salt
1 cup old fashioned rolled oats
1 14-oz can black beans, drained, rinsed or 2 cups cooked black beans
Place all ingredients and half of the beans in a food processor. Pulse until smooth. Add remaining beans and pulse until just slightly chopped. Form into patties. Place patties on a parchment lined baking sheet. Bake at 325F for 40-45 minutes. Makes 4 burgers.

Pumpkin Hummus
2 cloves garlic
1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) pumpkin or 1 ¾ cups puree
2 tablespoons almond or peanut butter
1 teaspoon ground cumin
1 lemon, juiced
1 teaspoon olive oil
Dash cayenne pepper or smoked paprika
Ice water
Pumpkin seeds (optional)
Puree all ingredients in a food processor. Add ice water until desired consistency is achieved. Garnish with pumpkin seeds.

Cheesy Pumpkin Crackers
1 cup gluten-free flour blend
½ t salt
½ t pepper
3 tablespoons coconut oil (melted)
½ cup pumpkin puree
½ cup grated cheese
1 tablespoon water
Mix all ingredients together. Roll 1/8” thick on parchment paper. Cut into squares or designs with a cookie cutter. Use a fork to poke holes in top. Bake on parchment lined baking sheet for 15 minutes at 400F.

Let’s spread the word. Pumpkins are not just for baking into pies, bread, or bars, displaying on your stoop, or carving into jack-o-lanterns. Pumpkin is a delicious addition to many kinds of food.

Marlene Geiger

March 14, 2025

Food Preparation, Food Safety, Nutrition, recipes Pumpkin, pumpkin recipes

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