Unfussy Facts about food, cooking and nutrition:

Plant Food

• Vegetables or Fruit? Many foods that are commonly eaten in savory dishes are referred to as vegetables but are actually fruits. Fruits are classified by the presence of seeds. Tomatoes, cucumbers, eggplants, strawberries, oranges and apples are all part of the fruit family.
  
  
• Peanut butter is a favorite of kids and adults, but be sure to look for organic peanut butter on your supermarket shelf. U.S. peanut crops are often rotated with cotton, which is treated with many toxic pesticides. These chemical residues remain in the soil and affect peanut crops. Those who are allergic to commercial peanuts often find that they can eat organic products.
  
  
• Enjoy Citrus! If you're missing fruit this winter don't be tempted by those flavorless supermarket strawberries shipped from south of the equator. American citrus is in season all winter. Look for delicious tangelos, blood oranges, grapefruits, Meyer lemons and kumquats to get your fruit fix!
  
  
• Not just for dessert! Raspberries and tea made from red raspberry leaves strengthen the kidneys and vision. Raspberry leaf tea also strengthens the female system, eases childbirth and reduces menstrual cramps.
  
  
• The pumpkin, commonly used in holiday pies, is a member of the gourd family which also includes watermelon and squash. It is a good source of vitamin A and can also be used in savory dishes. The flesh from small pumpkins is more tender and succulent.
  
  
• Not just for juice! The brightly colored outer part of citrus rind (called zest) is a valuable flavoring agent, containing essential oils that can add a bright, fresh flavor to dishes.
  
  
• Give Lima Beans a chance! Many of us who cringe at the mention of lima beans grew up on the canned, pre cooked variety. Fresh lima beans are in season late summer and are delicious sauteed with fresh corn and red pepper to make a succotash.
  
  
• Try dried fruits! If you’re craving sweets put down that candy and give dried fruits a try. You’ll find dried figs, berries and orchard fruits are delicious, sweet and pleasantly chewy. My favorite are big, juicy Medjool dates stuffed with almonds or peanut butter. Yum!
  
  
• Bitter and spicy greens are a delicious addition to salads which also offer health benefits. Try radicchio, dandelion, frisee, endive and arugula along with lettuce and mildly sweet dressing to spice up your salads.
  
  
• Mire poix is a French term used by chefs to refer to a mixture of diced carrot, celery and onions.  Mire poix sautéed in oil or butter is a fundamental part of many soups, stocks and sauces and is also used to braise meats.

Animal Food

• Healthy, happy animals raised in a natural environment make quality foods. Industrial agriculture practices harm animals and the environment, which effects human health.
  
  
• Meats from animals that are pasture-raised and grass-fed have higher amounts of heart-friendly Omega 3 fatty acids than meat from grain-fed animals.
  
  
• Pork is higher in B vitamins such as riboflavin, niacin and thiamin than other meats. It is also rich in zinc, potassium and a good source of phosphorus.
  
  
• "Free-range" poultry are allowed access to the outdoors rather than being confined to henhouses and are fed a vegetarian diet. These conditions result in healthier, tastier meat.
  
  
• According to industry journals it is acceptable to supplement the diet of feedlot cattle with items such as stale chewing gum (with wrappers), pizza dough, candy, packing material, and kitchen pot scrubbers.

Seafood

• Chilean Sea Bass, also called Patagonian Toothfish, is not really a Bass at all. On the U.S. market for only ten years, demand has brought this fish nearly to extinction and contributed to illegal fishing. For a tasty alternative, choose a true saltwater Bass such as Black Sea Bass.  
• Shrimp is the most popular seafood in the U.S. Imported shrimp is caught in nets that are dragged on the ocean floor and damage habitat, as well as killing other fish and sea turtles. Farmed Shrimp pollutes ocean waters. If you love shrimp, choose domestic shrimp caught in traps, not nets.
  
  
• Fresh fish should be firm, have clear eyes and smell like the ocean. Fish that has a fishy odor is not fresh. If your fish market smells like the beach, you're in good shape.
  
  
• Fish and Seafood are rich in Omegas, the"good fats" that contribute to overall health and have been shown to decrease risk of degenerative disease.

Cooking

• Confit? Though you might see the word creatively used on restaurant menus, confit actually refers to an ancient French method of preserving meat. Goose, duck or pork is salted and cooked in it's own fat and packed in a crock using the fat to seal and preserve. The French word "confiture" means jam or preserves.
  
  
• Definition: Saute (saw-TAY; soh-TAY) To cook food quickly in a small amount of oil in a skillet or sauté pan over direct heat.
  
  
• Being a good mathematician makes one a better cook. It's easier to remember that there are 3 teaspoons in 1 Tablespoon, 16 Tablespoons in 1 cup, 2 cups in 1 pint, 2 pints in 1 quart and 4 quarts in 1 gallon.
  
  
• If you've got some delicious leftovers in the fridge, don't be tempted to ruin them in the microwave. For meats, rice, casseroles and vegetables, turn your conventional oven to 350 degrees and cover food with foil in an ovenproof dish. Heat 15 - 20 minutes and enjoy your delicious food, again!
  
  
• Chef’s tip: To avoid slipping, place a damp towel or paper towel underneath your cutting board when preparing vegetables.
  
  
• Chef’s tip: Whipped cream is extremely easy to make by hand and far superior to the canned variety. To make quick whipped cream start with cold utensils, a few drops of vanilla extract, a few pinches of sugar and a cup of heavy whipping cream, then whip away until peaks are formed.
  
  
• Cooking with liquor: Adding alcoholic beverages such as beer, wine, and liquor to dishes while cooking does not make them alcoholic. The idea is to let the alcohol cook out of hot dishes, leaving the distinct flavor or the spirit behind.
  
  
• Extra virgin olive oil is the result of the first pressing of olives, which is only 1% acidity. It is considered the finest and fruitiest of all the olive oils. In general, the deeper the color of the oil the more intense the olive flavor.
  
  
• Panko bread crumbs, which have become popular with American chefs, are used in Japanese cooking to coat foods before frying. They are more coarse than American style bread crumbs and impart a deliciously crunchy crust.
  
  
• The term En Papillote refers to food baked inside a wrapping of greased parchment paper. As the food bakes and lets off steam the parchment puffs up into a dome shape. This is a lovely way to present baked fish and vegetables. At the table, the paper package is opened to reveal the cooked dish.

Sources:
www.eatwild.com
www.seafoodchoices.org
www.blueoceaninstitute.org

• The Food Lover's Companion
• The New Whole Foods Encyclopedia
• The Nutrition Almanac
• Heinerman's Encyclopedia of Fruits and Vegetables
• The Visual Food Encyclopedia

Nutrition

• What exactly is a whole grain? A whole grain consists of the bran, which is the outer shell and contains fiber and B vitamins, the germ, which provides nourishment for the seed and contains vitamin E, B vitamins, and antioxidants, and the endosperm, which provides energy and is a good source of carbohydrate, protein, and some B vitamins.
  
  
• Unfortunately, a refined grain has most of it's bran and germ removed. For example, white rice is a stripped and nutritionally bankrupt grain.  Try brown rice instead or give amaranth, buckwheat, quinoa, or bulgur a try.
  
  
• Not sure if you should spend the money to buy organic produce? Washing fresh produce can reduce some pesticides that may be hazardous to our health, but it does not eliminate them. You can reduce your exposure by buying organic fruits and vegetables whenever possible as well as varying the fruits and vegetables that you eat.
  
  
• The Environmental Working Group has put together a list ranking the most to least contaminated produce to help you decide where to put your money. Some of the most contaminated produce include; peaches, apples, and sweet bell peppers. The least contaminated include onions, avocado, and bananas. You can see the full list at http://www.foodnews.org/pdf/EWG_pesticide.pdf
  
  
• Need some reasons to eat your vegetables each day? How about these 5? They provide essential vitamins and minerals, help fight disease, help hydrate, help prevent obesity, and are packed with fiber.
  
  
• Think oranges are the only source of Vitamin C? One half cup of red bell pepper has more vitamin C than an orange. Other good sources include berries, citrus fruits, tomatoes, broccoli, and potatoes with the skin. Vitamin C is essential for healthy bones, teeth and blood vessels. It also helps the body absorb iron and calcium and aids in wound healing.
  
  
• Dark, colorful greens beat out iceberg lettuce every time in terms of nutrients. Compared to iceberg lettuce, greens such as spinach, collards, mesclun, swiss chard and kale all have more beta-carotene, calcium, folate, iron, vitamin C, and vitamin K than iceberg lettuce. Studies have even shown that they can help reduce the risk of heart disease, high blood pressure, birth defects, and osteoporosis.
  
  
• A high fiber diet has been linked to a lower risk of heart disease and Type 2 diabetes. You should try and consume 20-35 grams of fiber each day. You can find fiber in fruits and vegetables, whole grains, and beans. For example, one half cup of raisins has 5 grams of fiber and a banana has 6 grams.
  
  
• Antioxidants are substances that help protect the body’s cells and may help ward off cancer, heart disease, stroke, and other diseases. There are many types of antioxidants and they can be found in brightly colored fruits and vegetables such as grapefruit, carrots, spinach, red peppers, tomatoes, broccoli, strawberries, and raspberries.
  
  
• Polyunsaturated omega-3 fatty acids have been shown to lower the risk of blood clots and high blood pressure and may reduce the risk of heart disease. You should aim for two servings of fish high in omega-3’s each week. Fish such as tuna, salmon, herring or lake trout are all good sources.

Nutrition Facts provided by:

• Rebecca Miller, MS, RD
• Nutritionist/Registered Dietitian

Rebecca offers personalized and effective nutrition counseling to her clients. She uses an approach that involves learning a sensible way of eating that fits your nutrition needs. She specializes in improving eating habits for better health and
well-being, weight loss counseling, as well as basic nutrition guidance for various life stages including childhood, pregnancy, and beyond.

Contact:
917-750-6638 or rebeccahubermiller@gmail.com

Unfussy Facts