Pesce Italiano con Parmigiano Regiano – 10 portions
If you like Parmesan cheese, you'll love the Creamy Pasta on page 61 of
Flavorful Fortified Food - Recipes to Enrich Life
I have to admit that before starting this blog on vegetable oils I was reluctant. The subject of vegetable oils is complex, and the subject of oils has become quite controversial. In researching for the blog my conclusion is that much of the controversy stems from misinformation and lack of understanding of the purpose and use of oils in food preparation. Using evidence based information is the best way for you to decide which oils to use and how much is beneficial.
Vegetable oils have been manufactured for millions of years. Even thousands of years before Christ (BC), oil was being extracted from soybeans in China, and from olives in parts of Europe. Food manufacturing developments have made vegetable oils easy and inexpensive to use. The controversy lies on whether vegetable oils are good for your health as was once thought, or detrimental to your health, as many believe now.
As with all food choices, it’s important to be mindful of the reasons we eat. We eat for sustenance, but also for pleasure, and often to bond with family and friends and socialize. So there is no reason to suffer through meal planning and preparation or to cook a meal that is not flavorful, but also full of the best possible nutrients you provide. Oil is no exception.
Vegetable oil is a triglyceride produced from plants, high in Omega-6 fatty acid. Used in high amounts they are detrimental to your health. Although the plants used are not all vegetables, the term has been used to distinguish oils from solid animal fats, or hydrogenated fats made from oils. Oils are an essential part of nutrition, providing essential fatty acids and most importantly, a vehicle for fat soluble vitamins to be absorbed, stored and utilized.
Just because an oil is a “vegetable oil”, keep in mind that it is not a vegetable but a fat, and as such has the same number of calories as any other fat. Excess fat in the diet no matter what the source is, will definitely cause the same health related issues as most other fats with few exceptions. The concentrated form of calories make it good a choice to add to foods when a person needs to eat a high calorie diet. It mixes well and often without changing the flavor of foods, most often enhancing flavors and making food more appetizing.
There is a vast variety of oils to choose from and the nutritional composition can be easily found in USDA and other nutrition websites. These are a few of the most popular oils.
Hopefully I’ve peaked your curiosity about vegetable oils enough to do your own research in legitimately sourced websites, lose your fear of oils and fats in general, and enjoy your food even more.
For healthy, flavorful high calorie recipes using vegetable oil try the Dairy-Free Citrus Cream Shake on page 14, or the popular Peanut Butter Cup Pudding on page 39, or the delicious Super Pudding on page 42 of Flavorful Fortified Food – Recipes to Enrich Life.
A number of years ago I was part of a construction mission team to Grenada. During that trip I learned that Grenada is known as the "Isle Of Spice". Cloves, cinnamon, and ginger are some of the spices grown on this small island. However, Grenada produces and exports the second largest amount of nutmegs in the world.
Nutmeg is grown on a tropical evergreen tree or nutmeg tree. When it has ripened it will fall to the ground and the red covering can be removed and sold as mace. It is the seed of the Myristica fragrans that is actually the nutmeg. The first harvest of nutmeg trees takes place 7-9 years after planting, and the trees reach their full potential after 20 years. This spice is available year-round
The freshness of nutmeg can be maintained longer if stored in an airtight container. Keep away from heat, moisture, and direct sunlight. These elements hasten the loss of flavor and aroma. Avoid storing over the stove, dishwasher, sink or near a window. It should not be stored in the freezer. Freezing does not extend the shelf life of regularly used dried spices. If stored in the freezer, and repeatedly removed for use, condensation will form in the container and accelerate loss of flavor and aroma.
Nutmeg can be used well with: broccoli, cabbage, carrots, cauliflower, cheese, custards, eggs, fruits, lamb, pasta, potatoes, pumpkin, raisins, ricotta cheese, rice, sausages, spinach, squash, stuffing, and veal. Check out the recipes for Breakfast Bread Pudding, Lentil Soup, Pizzazz Pumpkin Soup, and Mashed Sweet Potatoes in Flavorful Fortified Food – Recipes to Enrich Life that all include nutmeg.
Who doesn’t like mustard?
Mustard is one of the most popular condiments, used for sandwiches, hot dogs, and as a condiment for many other foods. The most commonly used mustard in this country has a dark bright yellow color, but surprising for most people the yellow color comes from turmeric rootstock, since mustard seeds are a dull grey-brown color. Mustard used to be white, pale brown or grey until 1904, when one of the French brothers who first developed mustard dressing decided to dress it up by using turmeric and make it bright yellow.
There are many types of mustard made, but what most people think about when they think of mustard is the well know yellow mustard. The type of mustard depends on the type of seed and liquid used to make it. Most people buy prepared mustard in jars or plastic squirt bottles. But the best mustard is made at home. Why don’t you try this yellow mustard recipe just for fun?
Ballpark Beer Mustard (Sunset Magazine)
For a flavorful and nutritious lunch try our recipe for Egg Salad (page 45) or Tuna Salad (page 48) in http://www.flavorfulfortifiedfood.com/samplepages
Mayonnaise is a commonly used and very popular creamy dressing. A trending news story during the last two months revolves around the FDA suit brought by a large corporation, manufacturers of mayonnaise, against a smaller company that used the word “mayo” as part of its name. Like most manufactured foods mayonnaise must meet certain ingredient types and quantity standards.
What does this tell you, the consumer? Simply, that when you purchase a product called mayonnaise it has egg yolks and 65% vegetable oil, an acidifying ingredient. The code is quite detailed and the intent is to prevent “fooling the public” and ensuring that the food is safe to eat at the time of purchase and remains such for its shelf-life as long as it’s stored according to directions. According to the code, if made without eggs the product can be called “salad dressing”.
Regardless of how you feel about a large food giant vs. a smaller company producing an excellent and much needed product, the fact remains that laws must be followed. For information about the FDA mayonnaise and definition of the standard read the TITLE 21--FOOD AND DRUGS CHAPTER I--FOOD AND DRUG ADMINISTRATION DEPARTMENT OF HEALTH AND HUMAN SERVICES SUBCHAPTER B--FOOD FOR HUMAN CONSUMPTION VOLUME 2 REVISED AS OF APRIL 1, 2015, CITE: 21CFR169, 2886, Jan. 6, 1993.
When making mayonnaise at home, you may of course use any variety of ingredients in any proportions that will result in the desired product and taste you want. Have some fun with it. Did you know that you can reduce the fat content of even commercial mayonnaise at home? Mix equal parts of mayonnaise and fat free yogurt for a more nutritious dressing. Although commercial mayonnaise will keep for weeks in your refrigerator, home made mayonnaise has no preservatives and is not pasteurized so plan on keeping not more than 3 days. With these easy steps you could make a fresh batch every day!
Mayonnaise is rich in flavor and you can add it to almost any food. Two of my favorites are Egg Salad and Tuna Salad using the recipes in Flavorful Fortified Food - Recipes to Enrich Life.
According to the United States Department of Labor, Labor Day is commemorated on the first Monday in September. It is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It is intended as a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.
Through the years the nation gave increasing emphasis to Labor Day. The first governmental recognition came through municipal ordinances passed during 1885 and 1886. From these, a movement developed to secure state legislation. The first state bill was introduced into the New York legislature, but the first to become law was passed by Oregon on February 21, 1887. During the year four more states — Colorado, Massachusetts, New Jersey, and New York — created the Labor Day holiday by legislative enactment. By the end of the decade Connecticut, Nebraska, and Pennsylvania had followed suit. By 1894, 23 other states had adopted the holiday in honor of workers, and on June 28 of that year, Congress passed an act making the first Monday in September of each year a legal holiday in the District of Columbia and the territories.
As we pause to celebrate this Labor Day, take time to reflect on the social and economic achievements you have made in the past year. Congratulations!
We celebrate our accomplishments by thinking back not to the hard work of creating our recipes, writing and publishing our books, but of the satisfaction of the many clients, residents and patients we have helped through the years by enabling them to eat delicious and nutritious fortified food in small amounts when they were unable to otherwise stay nourished and enjoy great food.
Juice is the liquid extracted from a food. There are many types of juices; from cooked meats, from fruits and from vegetables. This blog is about some of the benefits of drinking juice. Although it’s always best to eat fruits and vegetables either raw or cooked, for most people there are still nutritional benefits derived from drinking a moderate amount of juice. Because of the high water content of juice and its delicious taste, it is one of the most popular hydration beverages. If someone needs more calories, vitamin and minerals give juice instead of water. Juices can be made by either squeezing or crushing. Either way the result is a nutritious liquid that still has the flavor and quality of the original minus the fiber.
Lentils are a legume said to have been around for at least 8000 years and to be originally from Asia. They can be large or small and are usually sold in their dry form, like most other legumes. Although the most common lentils are green or brown, you can also find them in black, red, yellow and orange. Each has a similar flavor, however, the colored varieties cook mushier than the green or brown do. Their popularity is well founded, as they’re not only quick and easy to cook, but compatible with many flavors and types of cuisine. Their nutritional profile is excellent and one of the reasons I like them and recommend them so often. In addition to being an excellent source of molybdenum and folate, they are high in iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6. 1 cup of lentils provides 17.86 gm protein, 37.86 gm carbohydrate, 15.6 grams fiber and only 0.75 grams of fat and 229 calories. So the next time you crave fast food, whip up a batch of lentils. It will only take you a half hour, less time than it would to find your shoes and purse, get in the car and fight traffic to the nearest takeout fast food chain. And you’ll be so much healthier too!
What’s the best way to cook lentils? Use 3 cups of your favorite liquid to 1 cup lentils. For faster cooking, a softer easier to digest product boil the liquid first, then turn down.
What’s my favorite way of eating lentils? In soup of course! The Lentil Soup on page 57, Flavorful Fortified Food – Recipes to Enrich Life is my favorite and I make it very often at home. 1 cup made with this recipe provides 215 kcal, 13 gram protein, 28 grams carbohydrate & 6 grams of fat.
Are you looking for a great way to increase the calories and protein in beverages and avoid flavor fatigue? If so, instant breakfast is your answer. No, I am not recommending using just vanilla or chocolate instant breakfast. This will soon lead to flavor fatigue. Instead, use instant breakfast as in ingredient in beverages. Flavorful Fortified Food – Recipes to Enrich Life has nine recipes and many varieties to these recipes to encourage increased intake since the flavor can differ for a long time. With some creativity, it could be possible to come up with a different flavor for each day of the month!
To get you started in the month long list of options, consider these seven drinks options from just the Banana Nut Milkshake recipe:
Chocolate banana milkshake
Chocolate banana nut milkshake
Chocolate coffee nut milkshake
Chocolate coffee banana milkshake
Double banana milkshake
Double chocolate banana milkshake
Double chocolate double banana milkshake
Don’t have a copy of Flavorful Fortified Food – Recipes to Enrich Life? Order your copy today and get rid of flavor fatigue today!
Who loves honey? I do!!
Honey is a very versatile ingredient that can be used by itself as a sweetener, spread on food, or mixed with other ingredients for cooking and baking. It adds moisture and flavor to foods. Although nutritionally honey is not a major contributor it’s flavor can’t be topped by sugar or any processed syrups or sweeteners. So when I need a sweetener I use honey. I do not buy processed commercial honey, only local honey from local bees. I often eat a teaspoon of honey in the morning as it also helps my allergies in the High Desert. I like local honey best since it is not pasteurized or otherwise processed, and no extenders are added to lower the cost. Although the honey we eat is harvested from honey bee hives many other bees also produce honey in much smaller quantities and it is not commonly harvested because it does not have same taste quality.
Fresh honey has a clear amber color, the exact shade depending on the pollen source and time the honey has been kept in storage. Do not use cloudy honey, but if honey turns a very dark color it just means it’s over a year old. Honey is quite stable and will last a long time. I store mine in Mason jars and keep it in my cupboard. If it crystalizes add a teaspoon or two of tap water right in the jar, and heat uncovered in the microwave for a minute or two at a low power, stirring ocassionally to dissolve the sugar crystals. (As with any microwave cooking use precaution and follow microwaving instructions). You will get the same results with a double boiler method.
There have been many health benefits attributed to honey, not all of them believable or based on scientific evidence. But there are evidence based facts to keep in mind:
There are 4 delicious recipes in Flavorful Fortified Food - Recipes to Enrich Life. Do you know which one sounds good right about now? I think I'll have the Breakfast Shake on page 5 for my morning snack. It's refreshing and so easy to make.
According to the thefreedictionary.com, ham has a number of meanings.
Let’s focus on the cookery aspect of ham. Unprocessed meat is known as fresh ham. But, most ham goes through a curing process and is known as cured ham. The meat can be dry cured by salting the surface; sweet-pickle cured by immersing the meat in a sweet brine with seasonings; or injection-cured where the meat is injected with brine. After the curing process the ham may be smoked. Virginia ham is a lean hickory-smoked ham that has dark red meat. Prosciutto is an Italian ham salt-cured ham that is usually sliced paper thin.
When purchasing fresh ham, look for one with a firm white layer of fat and a well-marbled lean portion. It can be stored in the refrigerator of up to five days. Cured hams should be firm and plump and the meat should be finely grained and rosy pink. Refrigerate a cured ham in the original wrapping for one week. Some country-style hams can be stored in a cool place 1-2 months.
If you are looking for a different flavor from ham, try cooking with apples, bananas, barbecue sauce, basil, bay leaves, brown sugar, cider, cloves, cranberries, figs, garlic, honey, horseradish, lemon, mushrooms, mustard, onions, oranges, oregano, parsley, peaches, pineapple, raisins, rosemary, sour cream, sweet potatoes, thyme, tomatoes.
Ham imparts rich flavor to many dishes. Use it in soups, bean dishes or stews such as those found in Flavorful Fortified Food - Recipes to Enrich Life.
Gelatin is a common gelling agent and thickener in food such as candies, marshmallows, cake, ice cream, and yogurt. It is a flavorless, colorless and brittle protein when dry. Who would imagine that it can be turned into so many flavorful delights?
In it's pure form, gelatin comes either as gelatin sheets, or as powder. Pig skin is the most common source to make gelatin. Cows, animal bones and collagen can also be a source. The protein is obtained by boiling these items in water. Beef gelatin is also available. Kosher gelatin is controversial and it's acceptance depends on how strictly the kosher diet is followed. It is also derived from beef and must be sourced from kosher certified beef or fish. Unfortunately there is no source of vegetarian gelatin as vegetable gums do not mimic animal gelatins in composition or reaction.
The name Gelatin is derived from the Latin word galatus which meals jellied, froze. The history of gelatin goes back to 1647 when Denis Papin recorded experiments that resulted in a method of removing the glutinous material as a product of boiling animal bones.
In 1890, Charles Knox developed the world's first pre-granulated gelatin which dissolved faster in water and was easy to measure with measuring cups. Francis Woodwod purchased the Jell-O name and business for $450.00. In 2001, Utah made Jell-O® the official state snack food and the Mormon Corridor region in Utah has been nicknamed the “Jell-O Belt". Today many individuals use the brand name Jell-O® to refer to gelatin, although there are several other popular brands of flavored gelatin mixes. What’s Cooking in America website lists these interesting JELL-O Trivia facts.
Gelatin lends itself to many uses, from the colorful and popular deserts, salads and cold entrees, to candies such as marshmallows and pharmaceutical use. Check out the use of gelatin in the recipes in Flavorful Fortified Food – Recipes to Enrich Life.
Nutrition for 1 oz
Calories - 113
Fat - 9.28g
Carbs - 0.36g
Protein - 6.97g
Calcium - 204 mg
I love cheese. I love cheese so much I wish I were a cheesemonger. Cheesemonger? Yes! A specialist that sells cheese. Or that at least I had a cheese store, but if I did, I might eat it all myself. There are so many cheese varieties, and it lends itself to so many uses.
One of the most popular cheeses is Cheddar, originating in the village of Cheddar, Sommerset, England. Now this cheese is manufactured in many countries under the same name, Cheddar. But each is slightly different. One of the reasons Cheddar is so popular is because of its versatility in flavor and that it lends itself to so many uses. There are four varieties, mild, medium, strong, sharp and extra sharp. I prefer the sharp, which is your favorite? If you haven’t tried them all, you owe it to your taste buds to do so. But read the name and label carefully before you buy.
Like all cheese, Cheddar is traditionally made from milk. Although cheese making is not a simple process and requires years of learning and experience. Each type of cheese requires a different process. Do you know how to choose the best cheese?
Think twice before you buy cheese and buy only enough to eat in one week so it does not spoil or get moldy. And remember, cheese is a nutrient dense food rich in Calcium, but it is also high in fat and calories, so make your cheese purchase be of nutritional value and eat it in moderation.
Try the four delicious and nutritious recipes with Cheddar cheese in
Flavorful Fortified Food - Recipes to Enrich Life.
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How else can you serve popcorn? My favorite way is to use it instead of croutons as a topping for soups. It's a different, delicious treat with the nutritious and delicious Cheddar Cheese Soup on page 53 of Flavorful Fortified Food - Recipes to Enrich Life.
As a registered dietitian I often surprise my clients and friends when they complain of frequent hunger and I say; “Are you really hungry? Eat a 3 cup bowl of popcorn”. During my sessions with parents I advise them to stop baking cupcakes and cookies or keeping ice cream treats in their freezer and stock up on popcorn. Not microwave popcorn, but the original kind that you pop in a pop or an air popper.
Why do I give that advice? It’s simple. Popcorn is naturally high in dietary fiber and antioxidants and low in calories for the amount you can eat. The fiber and complex carbohydrates provide satiety, and if you pop it using a healthy oil such as coconut, canola or peanut oil that also have a high burn point and don’t smoke or turn brown, then add a teaspoon of butter and some low sodium seasonings, you have one of the healthiest snacks around.
Three cups of plain popped corn have the same calories as one slice of bread or one serving of any whole grain. So technically instead of one single slice of bread, or ½ cup of brown rice, you can eat 3 whole cups of popcorn! For added protein sprinkle 1 - 1 Tbsp of a good quality grated Parmesan cheese and you won't even need salt.
Regardless of its nutritional benefits, popcorn fell into disfavor once it became a popular movie theater snack. Popped in large quantities in popping machines, melted artificial butter (or margarine) is added along with salt in large quantities, because the popped corn by itself really has no flavor. Sold for just a few dollars in a huge gallon container, it’s easy for 2 people to consume the whole amount in a 1 ½ hour period, the length of most movies. And of course, since the excessive amount of salt and fat added increase thirst, the most readily available beverages are sweet soft drinks, also sold in giant containers. No wonder a basically healthy and inexpensive food got such a bad rap.
Why does popcorn pop?
Because it is a type of corn that expands from the kernel and puffs up when heated due to the moisture and hard fat trapped inside its hard hull.
Where was popcorn first discovered?
There is evidence that popcorn cobs were found in Peru estimated to date back to the year 4700 BC
Does popcorn fit into “My Plate”?
Absolutely! It’s an excellent replacement for refined grains as it is a whole grain. So use it often and make it wisely.
What is the first thought you have when you think of Sulphur? I bet you immediately crinkled your nose and thought something like, “ohh, YUK!” Few people realize that garlic, a member of the Sulphur-containing family, is closely related to lilies, which are also in the same family.
Now, what is the first thought you have when you think of Garlic? If you’re like me your mouth waters, your stomach does a happy grumble, and you think, “Time to eat!! Yummm!”
Garlic is an aromatic vegetable in the same family as leeks, shallots and onions. Liking one does not necessarily mean you like the other as each has its own distinct flavor profile although all have similar uses. It's no wonder that garlic, Allium sativum has been used by ancient civilizations as far back as 5000 years, since it is known now to have medicinal properties as well as be nutritious
Garlic also has some powerful nutritional and medicinal benefits. Garlic contains Allium, which causes garlic the pungent, strong odor you’re familiar with and is believed to have many health promoting benefits. These benefits run the gamut; cardiovascular, antibacterial, anti-inflammatory, regulate blood pressure, prevent cancer, antioxidant, and nutrient dense. Garlic is an excellent source of manganese and Vitamin B6. It is also a very good source of Vitamin C and copper. In addition, garlic is a good source of selenium, phosphorus, Vitamin B1, and calcium.
The recommended amount is small, just ½ a clove per day. For most cooking the recommended amount is 1 – 2 cloves per day. I certainly use a lot more than that in most foods I prepare. Garlic is an easy and delicious way to increase intake of anti-inflammatory foods. Combined with your favorite greens it’s a nutrient powerhouse and better than any medication.
Chunky Potato Chowder, Jiffy Enriched Soup or Cream Soup Base in Flavorful Fortified Food - Recipes to Enrich Life are perfect starter soups to make a rich and flavorful soup using garlic.
Many people are not aware that fruit cocktail has a standard of identity. What this means is the FDA has specific requirements for the composition of the product. The standard of identity for fruit cocktail requires there be 30-50% diced peaches, 25-45% diced pears, 6-16% diced pineapple, 6-20% seedless grapes, 2-6% cherry halves or whole pitted cherries. There are additional details in the actual standard that the FDA has for this product.
The best thing about using fruitcocktail is you get a variety of fruits in each spoonful. This is a great way to change the flavor of some of the recipes in Flavorful Fortified Food - Recipes to Enrich Life. Check out the recipes and suggestions to add this ingredient into additional food items. .
Flour dates back to the 6000 BC when wheat seeds were first crushed into a fine powder and mixed with liquid to use as food. As more uses for the powder were discovered, other grains such as rye, maize (corn), barley and rice were experimented with. Different nuts and seeds are also ground into delicious and nutritious flours. Even other starchy root vegetables such as potatoes can now be made into flour.
The most popular use for flour is in baking, and many types of flour are now used for that purpose due to the higher incidence of gluten intolerance, whether true or assumed. But there is no doubt that baked foods are popular and delicious, and their popularity seems to increase every year.
Most casual users like me can do just fine with one type of flour, All Purpose flour, but dedicated bakers like my husband prefer to venture into the vast assortment of flours found in the markets. He includes in his collection of flours with which he bakes artisan breads so many we needed a special small refrigerator and freezer to keep them fresh.
Among the available flours we have tried are high gluten wheat, soy, rye, spelt, rice, potato, barley, oat, rye, kamut, whole wheat, corn, oats, chickpea, buckwheat, barley, amaranth, arrowroot, millet and buckwheat. My mother, a cake baker, kept boxes of cake flour in the freezer for freshness. We have not tried almond, buckwheat, chickpea, tapioca, coconut, pumpernickel, teff, quinoa, semolina and soy.
Although flour in general has many nutritional benefits, the necessary evils brought on by the industrial revolution required that baked goods last longer without spoiling to enable long distance transportation. In order to extend flour products shelf life the fat from the grains contained in the germ was removed. What seemed like a logical solution at a time when very little was known about nutrition stripped the refined, processed flour products of most vitamins, amino acids and micronutrients such as minerals.
Through my daughter’s efforts we have tried acorn flour and an acorn cake she made with it last Thanksgiving. What an experience that was, from the harvesting of the acorns, milling it and processing it, then baking this rich, flavorful and so nutritious cake.
One of the most common uses of wheat flour is for thickening purposes. Who doesn't know the delicious Cajun Roux, a simple mixture of flour and melted fat browned slowly to a rich, caramel color that imparts strong flavors to soups and gravies. I keep a jar in the refrigerator at all times ready to be used. You can try the Chunky Potato Chowder (page 54) or Cream Soup Base (page 55) in Flavorful Fortified Food - Recipes to Enrich Life.
Eggs, the best biological source of protein, are a staple in many refrigerators. It is an ingredient in many foods or it can be eaten cooked without other ingredients. It is used in the lacto-ova vegetarian diet. One large egg provides only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with 10 nutrients.
Protein - Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
Vitamin A - Helps maintain healthy skin and eye tissue; assists in night vision
Vitamin B12 - Helps protect against heart disease
Vitamin D - Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases
Vitamin E - An antioxidant that plays a role in maintaining good health and preventing disease
Iron - Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body
Folate - Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
Selenium - Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein - Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline - Plays a strong role in brain development and function
Take time today to check out the many recipes that utilize eggs in Flavorful Fortified Food - Recipes to Enrich Life.
Heavy cream is not usually an ingredient dietitians talk about as being good for individuals they work with. According to food.com, heavy cream, also called heavy whipping cream, is a milk with a fat content of between 36 and 40 percent; it's so heavy with fat that it can be whipped into light, fluffy clouds. Whipping cream doubles in volume when whipped. Heavy cream is not the same as the British double cream. Double cream has 48% butterfat, 8% higher than the highest-fat cream available in the United States.
I have found heavy cream can be used is an alternative to milk and yogurt in shakes to add delicious, satisfying calories and protein for individuals who need what I call "more bang for the buck" or more calories in a smaller quantity. Can you imagine combining heavy whipping cream, chocolate ice cream, peanut butter and chocolate syrup into a delicious shake that has over 500 calories and 10 grams of protein in just 1 cup? This definitely has a better taste than commercial supplements! To get this and other shake recipes, order your copy of Flavorful Fortified Food - Recipes to Enrich Life today.
Although it's hard to conceive of this, if you don't have heavy cream, you can add 1/3 cups of melted butter to 3/4 cup milk and use it for cooking. This substitution can not be used for whipping.
Whether we realize it or not, corn is part of many foods we eat. One of the items that comes from corn is cornstarch and cornstarch can be used to make corn syrup and corn syrup can be used to add calories to foods for individuals who need increased calories in a small quantity of food. A bushel of corn yields an average of 31.5 pounds of starch, which yields about 33.3 pounds of corn syrup.
However, two questions that come up often are, “Is there a difference between corn syrup and high-fructose corn syrup?” and “What do you do with corn syrup?”
Corn syrup and high-fructose corn syrup are two different products. Both of these items are made from cornstarch. Corn syrup is 100 percent glucose. High-fructose corn syrup has some of the glucose converted to fructose enzymatically.
Corn syrup is also known as syrup glucose. Historically, corn syrup was produced by combining cornstarch with dilute hydrochloric acid, and then heating the mixture under pressure. Gottlieb Kirchhoff invented the process in 1812. Corn syrup is not as sweet as cane sugar.
Corn syrup is used to make candy. It can also be used to keep baked goods stay fresh longer, soften the texture, add volume, and retain their moisture. Corn syrup is available in light and dark colors. Light corn syrup has all the color and cloudiness removed. Dark corn syrup has a stronger flavor and is I mixture of corn syrup and refiners’ syrup.
One tablespoons of light corn syrup provides 31 calories, 7 mg sodium, 8.4 gm total carbohydrates, 2.9 gm sugars, 1.4 mg calcium, and 0.1 mg potassium. . One tablespoon of dark corn syrup provides 57 calories, 31 mg sodium, 15.5 gm total carbohydrates, 5.3 gm sugars, 3.6 mg calcium, and 8.8 mg potassium.
The recipes for dairy-free citrus cream shake, ambrosia, and supper pudding in our book all use light corn syrup for additional calories. Don’t have these recipes? Order a copy of Flavorful Fortified Food – Recipes to Enrich Life today!
is a versatile food and relatively inexpensive for the nutrition it packs into every bite. It is considered a fresh cheese therefore it’s more perishable than aged cheeses. Because of its high water content it’s easy to mix it with many other foods and in many recipes. It is in abundant supply commercially, but it's almost as easy to make at home. All it takes is milk and an acid to curdle it. The curd is strained and usually washed and are not pressed. Its fat content depends on the type of milk used, whether whole, low fat or skim. If fat is not an issue, some of the best home made cottage cheese recipes add half and half or heavy cream to the curd. Personally I always use and recommend the regular fat cottage cheese; it's tastier and I like its creamier texture and more robust flavor. Low fat cheeses usually have sugar added to improve their bland taste.
What’s in a name? Believed to date back to 1831 when it was made in cottages from the milk that was left over after making butter. When the curds are pressed only the name of the cheese changes, but the nutritional value remains almost the same but the name changes. Some of the names given to pressed curd cheese or cottage cheese are queso blanco, farmer, hoop or pot cheese
How do you eat cottage cheese? By itself, with seasonings such as salt and pepper, with fruits or vegetables, on toast, crackers or chips, mixed in meat salads or as a substitute for its costlier counterpart Riccota. I use it as a topping for a baked potato sprinkled with pepper and Parmesan cheese for a quick lunch. However, one of the most popular ways is in fruit plates. Another way became very popular years ago when carbohydrate free diets were recommended for weight loss and cottage cheese was substituted for potatoes.
Why would you eat cottage cheese? The nutrient value of cottage cheese and versatility has made it very popular. A ½ cup serving of cottage cheese made with regular milk provides 120 calories, 5 grams fat, 3 grams carbohydrate, 14 grams protein, 70 grams calcium and 500 mg sodium. Because of its high protein content it is a favorite of some athletes, particularly bodybuilders, runners and weight lifters. Low fat and low sodium varieties are also available.
How do you make it yourself? This is a relatively simple cottage cheese recipe published by Alton Brown in 2007.
1 gallon pasteurized skim milk
3/4 cup white vinegar
1-1/2 teaspoons kosher salt
1/2 cup heavy cream or half-and-half
Heat milk and salt over medium heat until it reaches 120°F. Turn off heat and add vinegar and stir for about 2 minutes until curd separates. Cover and hold at room temperature for about half an hour until the curdling process is completed. Pour the drained curd and whey mixture into a colander lined with a tea towel or cheesecloth and allow to sit and drain for 5 minutes. Gather up the edges of the cloth and rinse under cold water for 3 to 5 minutes or until the curd is completely cooled, squeezing and moving the mixture the whole time. Once cooled, squeeze as dry as possible and transfer to a mixing bowl. Add the salt and stir to combine, breaking up the curd into bite-size pieces as you go. If ready to serve immediately, stir in the half-and-half or heavy cream. If not, transfer to a sealable container and place in the refrigerator. Add the half and half or heavy cream just prior to serving.
Suggestions for using cottage cheese
There are six delicious, nutritious, flavorful fortified recipes using cottage cheese as an ingredient in Flavorful Fortified Food - Recipes to Enrich Life. Try them next time want more than just plain cottage cheese.
Coconut, Cocos nucifera, belongs to the genus Aracaceae, part of the Palm family. It is a fruit and not a nut like many think of it; it is a one-seeded drupe. Discovered by Spanish explorers in the tropical climates, they gave this strange looking fruit it the name cocos, or grinning face since to them it resembled a small monkey. The coconut palm is very prolific, with its season stretching all 12 months and most trees producing 60 to 180 fruit and coconuts are considered part of the staple diet in many countries.
I always suspected that coconut was getting a bad rap for being blamed as one of the high fat foods causing elevated cholesterol levels. Having grown up in Puerto Rico, the Island of Enchantment, I grew up eating fresh coconut meat right out of the bowl formed by splitting one in half after cutting the top to drink the water. No utensils, just a roughly cut paddle sliced right off the coconut with the machete. Coconut has always been used in many foods both sweet and savory and drinking the delicious hydrating water and nutritious coconut milk. New science has proven me right and I’m so glad I never stopped enjoying the benefits of coconut. My fondest travel memories in Puerto Rico always involve food, and above all stopping at roadside stands to drink the wonderful fresh water. I learned how to extract the milk watching my mother cook our favorite recipes. Coconut milk extraction seemed so easy, with my father being the grater and the squeezer and my mother heating the coconut water and water, and running back and forth with cheesecloths and strainers and containers to hold the milk as it flowed so easily out of the fresh grated coconut. Why so many containers? Because the thickest milk is from the first squeeze, and becomes progressively thinner. None was every thrown away as it all has its uses and benefits. Today, coconut milk can be found in any market in shelf-stable cans and cartons, or the refrigerated dairy section, and so can thick coconut cream.
What are the nutritional benefits of coconut milk? Although coconuts are high in fat their fat higher in medium chain saturated fatty acids (MCFA). One, Lauric acid, is converted into monolaurin. Monolaurin has been identified as having antiviral and antibacterial properties contributing to the destruction of many harmful organisms. The current conclusion is that coconut milk in moderate amounts may help protect the body from infections and viruses. Why moderate amounts? Because of its high saturated fat content.
How can you incorporate coconut milk in your cooking? Use it in any recipe using cow’s milk. One of my favorites is the Tropical CocoNog on page 30 in Flavorful Fortified Food – Recipes to Enrich Life.
Cloves are amazing!
Like their counterpart cinnamon, you can find it and use it in any season. It also comes from a tree producing beautiful pink flowers, the secret inside the unopened buds. When the buds are forcibly removed and dried they turn brown and the tiny ½ inch cloves are produced. As a child I used to love to stick them into the ham because they resemble nails, and it was my contribution to the delicious meal. What I didn’t know then is that the oils inside the cloves that contributes to their exciting, pungent and delicious aroma not only contributes to the flavor they impart to food but to their nutritional benefits.
What are their health benefits?
The cloves oil is called eugenol, and studies have shown that it prevents toxicity from some pollutants, cancer of the digestive tract and inflammation. It’s also been widely used in this country for tooth aches because of its analgesic properties. As a child, our family’s doctor used to apply a Vaseline and cloves ointment to my chest and back, cover them with a warm damp towel then a dry towel and plastic wrap for my asthma. I loved the smell and the clearing of my lungs, and loved him for coming to me every time I was sick. So my memories of cloves (called clavos in Spanish) run deep and way back. But being a food lover, my best memories are of cloves as a spice, such a delicious aroma, such an exciting taste. If you were ever a Girls Scout, I’m sure you stuck cloves into oranges every year before Christmas and made Pomander balls. I did! I didn’t want to wash my hands afterwards because I loved the smell on my fingers of the citrus and cloves. Years later as a Brownie leader I not only had them make the Pomander balls, but led them through numerous experiments of other uses for cloves, from putting them in pretty cloth mixed with cornstarch or talcum, wrapping them in a ribbon and using them for gifts or to place in their undies drawers. But of course, being a foodie, I soon moved to food and my own experiments with spices, and that led to an endless use of cloves, many of which I still have in my repertoire.
How do I use cloves?
As a compliment to savory foods try it in stews, sauces, soups and curries. Just poke the cloves into a peeled onion and drop it in right at the beginning. The flavor is subtle and rich. Use it in rice dishes such as rice Pilaf, to vegetables such as carrots, acorn squash or corn, on broiled tomatoes, baked sweet potatoes or pickled beets, or in a spicy rub for chicken or pork. Let’s not forget a crispy, hot, buttered slice of bread topped with… WHAT? Yes, cloves instead of cinnamon for breakfast or a mid-day snack. Now, that’s real comfort food. In sweet foods there is no limit. Everyone is familiar with its traditional use in pumpkin pie, apple pie and in flavorful and aromatic cinnamon buns. But a small amount of ground cloves added to any cake, cookie or bread makes them festive and special. Why not try each of them with a “twist”? a cloves twist. You can mix ground cloves with the cinnamon, or substitute it completely and create a different specialty all your own. Ground cloves also complement nutmeg and can be used instead of, or mixed with it. I like to mix it in equal parts of ground cloves with ground nutmeg and add it to my eggnog or coconut nog. You will find the Coco-nog recipe in Flavorful Fortified Food – Recipes to Enrich Life.
Digna and Linda have years of experience working with individuals needing assistance to eat sufficient calories and protein in multiple settings. Flavorful Fortified Food - Recipes to Enrich Life is our way to share this knowledge with clients, patients, athletes, caregivers, and professionals.