Is your holiday to-do list over…whelming? Would you like to entertain family and friends but don’t know where you’d find the time to plan and prepare? Do you feel sleep deprived and more likely to say bah-humbug than Merry Christmas? Well, help is here.
My guest on the podcast this week is Heather McPherson who is the Food Editor, restaurant reviewer and a multimedia journalist for the Orlando Sentinel. She oversees the weekly Cooking & Eating section, writes four weekly columns and provides daily content for orlandosentinel.com. She is a past president of the Association of Food Journalists and currently serves on the Board of Directors.
You can follow Heather on Twitter at @OS_TheDish
I asked Heather to give us the 911 on holiday entertaining made easy and healthy. Some of her helpful tips include:
1. When you’re uncertain of the guest count, build your buffet around an item that works well to repurpose such as a ham or turkey that can be used for sandwiches, soups, casseroles, etc.
2. Begin your buffet like the pros do with salads and rolls first (the less expensive items). Your guests will fill their plates with these selections. Then place the more expensive items such as shrimp or meat at the end of the buffet line.
3. If you serve cocktails, be sure to offer nonalcoholic versions along with other non alcoholic beverages as well so people don’t have to ask.
Heather shared two of her go-to recipes that are full of flavor but can be put together in a jiffy.
White Bean Dip
Yield: 8 appetizer servings.
14-ounce can cannellini beans, rinsed and drained
2 cloves garlic
2 tablespoons extra-virgin olive oil
6 sprigs fresh thyme leaves, stripped from stem
Coarse salt and black pepper
3 tablespoons chopped chives
Bruschetta or sturdy corn chips
1. Pulse all ingredients except chives in food processor until a smooth paste forms and transfer to a bowl.
2. Fold in chives. Serve on bruschetta and garnish with chopped chives.
Feta Avocado Spread
Yield: 3 1/2 cups.
4-ounce package feta cheese (you can use reduced fat)
1 1/2-2 tablespoons olive oil
4 very ripe avocados, peeled, seeded and cut into chunks
1 teaspoon hot sauce or to taste
Juice of 1 lemon
Salt to taste
1. Combine all ingredients with a fork until well-blended. Mixture should be slightly lumpy
2. Spoon into a serving bowl and refrigerate until ready to serve
Want more information on how to select fish in the grocery? Listen to this week’s podcast below.
Did you read the fake fish story? An article in Consumer Reports (December 2011) discusses the purchasing and testing of 190 pieces of seafood from retail stores and restaurants throughout New York, New Jersey and Connecticut.
Don’t miss this: more than one-fifth of the fish pieces were mislabeled as different species of fish, incompletely labeled or misidentified by employees. Has this ever happened to you?
Consumer Reports sent their fish samples to an outside lab for DNA testing. We’re talking fish forensics! Researchers take genetic material from the fish and compare it against standardized gene fragments similar to genetic fingerprints used in crime investigations.
Guess what they found out?
Only four of the 14 fish types were identified correctly (sea bass, coho salmon, bluefin and ahi tuna).
18% of the fish samples didn’t match the names on menus, labels or placards. Fish were passed off for grouper, catfish, red snapper, yellow fin tuna and others.
From a health standpoint, one fish sample labeled as grouper was really tilefish, which is on the Food and Drug Administration avoid list for children and women of childbearing age due to the mercury content.
Why does this matter to you? If you bought an expensive piece of fish and it was actually a cheaper species, your wallet was impacted. But what if you bought fish containing potentially health-harming mercury or PCBs? Then your health comes into play. Or, maybe you try to buy sustainable seafood and were given a species whose numbers are on the decline.
Besides better inspections, what can you do to reduce the chances that you pay for mystery fish?
1. Be an informed consumer. The more questions you ask at the fish counter or the server at your restaurant, the more serious companies become in their purchases and inspections. Restaurants and grocers know that consumers today have quick access to helpful information.
2. Check out the free FishPhone app from Blue Ocean Institute, a quick guide to help you make sustainable selections when you eat out or shop. I use this app and it’s so easy. Next to all the choices is a fish symbol varying in color from bright green for a safe choice to red for don’t even think about it. You can search for fish or check the A-Z listing. When you touch the fish name, a quick review pops up so that you can make a smart choice right then. The app even includes fish recipes and wine pairing suggestions.
3. Send a text while you stand in front of the fish counter and make sure the fish you plan to purchase is eco-friendly and without a health advisory. This very cool text tip is also from blueocean.org.
Text 30644 with the message FISH followed by the name of the fish you want to buy…for example, FISH scallops or FISH salmon. I sent a text for FISH grouper and received a text within seconds telling me all things grouper that I needed to know.
How do you know where your fish is coming from?
The Country of Origin Labeling called COOL, which was developed by the USDA, requires all large retailers (supermarkets and big box stores) to disclose the country of origin of fresh or frozen fish and whether it is farm-raised or wild-caught. Seafood standards are often higher in the United States than in other countries so when you purchase ‘locally’, you may reduce the likelihood of contamination from toxic substances that are illegal in the U.S.
Exemptions of COOL: The law does not require restaurants or small fish markets to disclose the country of origin on the label.
Did you know that age-related macular degeneration, aka AMD, is the leading cause of vision loss as you get older? Do you have friends or family members who are losing their vision?
Perhaps they’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness.Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. And don’t miss this. If you have a family history of AMD, are female or white…all three increase your risk.
What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration.
Other studies suggest that a diet consisting of more low-glycemic foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.
In case you’re wondering how refined or processed foods, which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly.
The rapid rise in blood glucose may damage the macula or part of the retina, which provides detailed central vision. The good news is that the certain nutrients just mentioned above seem to help protect your eyes from AMD.
Consider making these foods a staple in your diet.
Citrus fruits, kiwi, berries, potatoes, tomatoes: Vitamin C
Nuts (walnuts have fats that convert to omega-3s in the body): Zinc, Vitamin E and healthy fats
Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: zinc
Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods such as corn and egg yolks: carotenoids: lutein and zeaxanthin.
Cold-water fish like salmon or canned tuna: omega-3 fats
I laughed out loud when my friend Regina said that she does the happy dance when her man offers to get in the kitchen and cook. So do many of you I suspect. Problem is…many times the dinner is hefty in calories and not so healthy.
This week on the podcast Regina Ragone, registered dietitian and Food Director at Family Circlemagazine, shares her tips to get your man cooking healthy.
Oh, you can now find our podcasts at familycircle.com, keyword ‘podcast’. Regina says thataccording to mantestedrecipes.com, the most researched recipes by men consist of chicken wings, chili, burgers and steak! Hey, the only item missing is hotdogs!
Men tend to cook beef and like things to be easy and tasty resulting in the use of fatty cuts of meat. But most of the time a little education goes a long way.
What seems like an oxymoron… steakhouse and low-fat cooking,Regina went to steakhouse chef Michael Lomonaco of Porter House New York for some of his best low-fat cooking techniques.
A. Grilling tips: try fish and a fish basket…quick and easy.
B. Amp up your olive oil and infuse with smoked paprika. Lightly spray on your fish. Regina tells you how to infuse the oil in the podcast.
C. Whether on the grill or in the oven, cook fish on a cedar plank.
Tip:buy cedar shingles at a hardware store or lumbar yard, untreated…way cheaper this way.
Check out this month’s Family Circle recipe: the heat and sweet of Michael Lomonaco’s Chili Rub. Give it a try on pork tenderloin!
Do you have days when your life is spinning like you’re on a tilt-a-whirl ride? You have way too much to do and not near enough time to do it in. You’re starving, need to feed your family and fast-food is looking better and better. But how do you make smart choices?
Joining me this week on the podcast to talk about smart fast-food selections from their April 1sgt issue is tilt-a-whirl rider Margit Ragland, Health Director at Family Circlemagazine. You can now find our monthly podcast with Family Circle on their website at familycircle.com keyword ‘podcast’.
1. If you want to watch your portion size, check out the children’s menu—you’ll get the smallest size possible, plus healthier sides like apple slices.
2. Hold the mayo to eliminate more than 100 calories or order it on the side. Otherwise, it’s usually slathered on your sandwich.
3. Give the boot to those packages of crispy noodles and croutons that come with salads. They add calories and fat and that’s about it.
4. Use half the packet of salad dressing. Just because you receive that portion size doesn’t mean you must use it all.
5. Make sure you order chicken grilled—not “crispy” which means fried—on sandwiches and salads.
6. Opt for leaner breakfast meats like ham or Canadian bacon instead of sausage and bacon.
7. Request your burger prepared without added salt. At McDonald’s you can order one minus the “grill seasoning,” a mix of salt and pepper.
We now have calorie labeling in fast-food restaurants.But is it working? What do you think? According to a small study recently published in the International Journal of Obesity, calorie labeling is not working so well. Researchers surveyed low-income communities in New York City and Newark, NJ, both before and after mandatory labeling begin in New York City.
In this population they found no statistically significant difference in calories purchased before or after labeling was introduced. Many of the adolescents reported that they noticed the calorie labels but few considered the information when they ordered their food.
Other studies have found some reduction in the total calories of the items ordered. I do think there is a percentage of the population who wants this data and finds it helpful. But whether you have access to the calories or not, knowing how to make wise choices is key.
Inflammation can be good thing or a not so good thing. Inflammation is not so good when it becomes chronic or on-going inflammation in your body. This type of inflammation, which is invisible to the eye, gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and autoimmune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.
Can you do anything about inflammation in the body? Does what you eat potentially make inflammation worse or can it help lower inflammation or inflammatory markers such as CRP?
Is there an anti-inflammation diet? You may hear it called by numerous names or book titles but most of these diets are based on research behind the Mediterranean Diet.
What to do:
1. Decide to eat more fruits and vegetables each day. Why? The antioxidants they contain such as vitamins A, C and E along with all the naturally-occurring healthful plant compounds called phytonutrients seem to ramp down the inflammation process in the body. For example, the Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption of Bing cherries lowered the markers of inflammation in the body including CRP.
2. Consume more fish, especially fatty fish that containomega-3 fats part of the polyunsaturated and healthier fat family and thought to counteract inflammation. There are three types of omega-3 fats, which include DHA, EPA and ALA. DHA and EPA are found in the highest amounts in fatty seafood such as tuna, salmon and sardines. ALA is found in plant sources only such as walnuts, pumpkin seeds, flaxseeds, and kale.
3. Eat more whole grains and other high fiber foods such as beans, peas, and lentils. Eat fewer processed or refined foods that are full of empty calories or zero nutrition such as cookies, cakes, chips, soft drinks, pastries and other sweets. Processed or highly refined foods can make your blood sugar level spike, which has also been tied to inflammation.
4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated, which appear to be anti-inflammatory. All types of nuts count.
A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome. Do you remember the term metabolic syndrome?
It’s a bundle of medical issues that includes excess weight around your belly (apple shape, muffin top), elevated total cholesterol and low-density lipoprotein or LDL levels, high blood pressure and high blood sugar levels. What is the link between inflammation and metabolic syndrome? It’s a syndrome that is tied to a pro-inflammatory state in your body…this chronic inflammation we’ve been talking about.
This study and others have found that a Mediterranean diet that includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of an inflammation marker in the blood known as C-reactive protein or CRP for short and reduced the level of inflammation in the body.
Bonus! Switching to and consuming foods that are part of the Mediterranean diet often results in weight loss, which also lowers markers of inflammation in the body…a very good thing.
Wouldn’t it be nice to hop on a Mediterranean cruise right now and sample the delicious foods from the bordering countries? I’m not sure what draws me in the most…the freshness, the flavors or just the fact that many of the foods are so good for you. These Mediterranean foods are not only good for the heart and blood pressure, but they can help you lose some weight! Think of the Mediterranean diet like this…if entire countries are eating this way because they want to…it really must be good. Just what is the Mediterranean diet? Let me break it down for you. Here are seven key factors in the Mediterranean diet that you can include in your own:
Generous amounts of fruits and vegetables…especially tomatoes. Tomatoes include lycopene, a potent antioxidant, and vitamin C. Think fresh sliced tomatoes with fresh mozzarella cheese topped with fresh basil.
Healthy fat such as olive oil which is not only for cooking but used on your salads, for dipping bread, and making pesto. Olives are popular too. I use them on pizza but I also love the large ones stuffed with garlic or almonds. They are a little salty so if you are watching your sodium intake, be aware of how many you consume.Balsamic vinegar mixes beautifully with olive oil for a salad dressing. When I sauté fresh spinach with grape tomatoes, I add a splash of balsamic vinegar right at the end and it gives the sauté a lovely flavor.
Garlic is another source of naturally occurring phytonutrients including antioxidants. Also try spices including rosemary, thyme, oregano, red peppers and cinnamon. I take dried oregano or dried basil or else chop and blend fresh herbs and add to extra virgin olive oil to use as dipping oil for whole grain bread. Yum!
The flavors are fabulous! Plus, olive oil contains monounsaturated fat that will ultimately help reduce that LDL or bad cholesterol. When shopping for olive oil, remember “virgin or extra virgin”. These are the least processed forms and great for salad dressing or dipping.
Red wine in moderation.
Beans and nuts – great sources of fiber and protein. In the countries bordering the Mediterranean, very little meat is eaten. If you’re a meat eater, that’s okay, but try to slowly substitute beans for meat on a regular basis. As a matter of fact, hummus is made from garbanzo beans or chick peas. This is great to use as a spread and you can easily find garlic or red pepper flavored hummus. As for nuts – be careful not to go too nut crazy. They are good for you but are high in calories. A few almonds between meals are a great snack but not the entire can in front of the TV…think portion control.
Eat fish on a regular basis. Fatty fish, such as salmon, is heart healthy and contains those all so important Omega 3’s.
Cheese and yogurt. These protein powerhouses are super for bone health. Just watch the fat content and choose lower fat options when possible.
Well, that’s not so tough is it? Okay, I’m sure many of you are saying “where’s the bread? Where’s the pasta?” Well, don’t worry. The Mediterranean diet does include a carb fix.
Just think whole grains. According to the Mayo Clinic, grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats. So choose your bread and pasta wisely. Look for the Whole Grain logo on the labeling or check the ingredient label for the words ‘whole grain’ as the first or second ingredient. If switching “cold turkey” to whole grain is too hard, try only using half whole grain/half enriched white pasta the first few times….just until your palette gets used to it.
Try to eat like the Greeks for a week. You may end up not only liking the food, but losing weight and keeping your heart in check!
Several of you emailed me and said that you want to eat more fish but don’t know how to select it at your grocery or market. One of my friends said that she mainly eats fish when she and her husband go out to dinner since she just stands at the fish counter and has no clue what to purchase. Maybe you buy canned tuna and canned salmon instead of fresh fish because you’re not certain what to look for either. Is the fish fresh? What is the source? Is it sustainable and how is the environment affected?
Did you know that the fresh fish you buy at the market or grocery has often been frozen? It’s not an issue except that you don’t want to freeze it again for the quality and taste can be affected. Fishing vessels may spend a week or two out at sea so the fish is kept on ice or even flash frozen. One designation of quality you can look for are the letters FAS meaning Frozen-at-Sea. This flash freeze process takes place on board a fishing vessel and the fish is frozen at a very low temperature. Even if you buy fish that is caught locally, it may still take a few days to make the trip from sea to shore to store.
In addition to fish caught by line or a net, aquaculture refers to farm raised fish. Farmed fish can be practical in that it reduces the problem of overfishing certain species. Fish are raised in ponds, pens or tanks.
According to the Blue Ocean Institute, a few of the fish that are currently sustainable and safe include tilapia (farmed), salmon (wild Alaskan), and yellow fin tuna. Check their site for information on fish choices, contaminants and mercury information.
Be sure and purchase from a reputable fish market or grocery that sells a lot of fish. Fish should be well iced. If you are selecting a steak or fillet from a white-flesh fish, be sure that the flesh is translucent with a pinkish tint. All fillets should not look dry but appear solid or dense. If the fish is prepackaged in plastic, make sure there is only fish, no liquid.
If you buy fresh fish have it bagged and put into another bag of ice to keep it cold, particularly in the summer months. Eat the fish within one or two days and keep it in a cold part of your refrigerator until you cook it. Frozen fish should be frozen hard and appear a little shiny.
Fish is easy to cook. One of my favorite simple ways is to cook a salmon fillet at 375 degrees for about 17 minutes. Before you put it in the oven, sprinkle the fillet with a mixture of herbs or spices or use a fish rub and rub it on the filet as the name implies. Make a salad and microwave a sweet potato or a veggie while the fish is in the oven and that’s it….an easy and healthy dinner on the table in no time.
Medical Disclaimer: The content provided on this web site is for information
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restaurant reviewer and a multimedia journalist for the Orlando Sentinel. She oversees the weekly Cooking & Eating section, writes four weekly columns and provides daily content for orlandosentinel.com. She is a past president of the Association of Food Journalists and currently serves on the Board of Directors.
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