Just Say NO! To Trans Fats

I know I already posted about the differences among the three main types of fats (unsaturated, saturated, trans). And for some of you, that post was somewhat of a wake-up call with regard to the food you were keeping in your cabinet. Well, I've got a bit more insight on the matter. Actually, I can't take all the credit. One of the volunteer nutrition instructors with whom I work found this awesome list and after she shared it in class I knew that I just HAD to share it with you all: Top 10 Surprising Foods That Contain Trans Fats. This list may make your efforts to eat healthier a tad bit easier. Sure, you still need to read the ingredient lists of the foods you buy (remember the trigger word: hydrogenated = no good); but this pre-compiled list of foods will help you avoid having to pick up the box in the first place. 


Now, ultimately the decision to eat foods with trans fats is your choice and there is nothing I can do to stop you. But there are other healthier options than the highly processed junk that usually contains trans fat. So I've included those "better choices". Obviously the best choice is to make all your food from scratch, such as homemade granola bars. Though it may take a bit of time to make something like granola bars, there are certain "junk food" items that can be easily and quickly prepared at home, with no cost to your health (i.e. homemade popcorn). Consider what items you do or do not have time to make at home, and for the items that you need to buy pre-made, just be sure to read the labels!


Here we have the Top 10 (Top 12 actually, because I added two more) Most Surprising Foods That Contain Trans Fat. With this list I hereby give you the ability to just say NO! to trans fats and YES! to better choices: 


1. Breakfast Cereals: Fruity Pebbles, Cocoa Pebbles, Basic 4, Rice Krispies Treats Cereal, Fruit Loops, Oreo O's, Corn Pops, Honey Smacks, Smorz, Eggo Cereal Maple Syrup, Mini-Swirlz Cinnamon Bun, Waffle Crisps
   Better Choice: Oatmeal. But if you need your cereal & milk, some low-sugar options are Cheerios (plain), Grape Nuts, Shredded Wheat, Wheat Chex, Kix, Wheaties, Total


2. Quaker Oats Chewy Granola Bars
    Better Choice: Nature's Valley Granola Bars


3. Saltine Crackers: Nabisco & Keebler brand
    Better Choice: First of all, ew. Who eats saltine crackers anyways (aside from trying to do the saltine challenge - 60 seconds to eat 6 saltines without water)? Second, if you're some sort of freak who actually likes the taste of saltines, then go for Goldfish Saltine Flavor


4. Special K weight loss items: protein snack bars, protein meal bars, bliss bars, cereal bars, snack bites
   Better Choice: Honestly, just put some cereal in a Ziploc baggie and munch away! But, if you psychologically need a bar in your hand rather than a baggie, then try Lara Bars, Clif Bars, or Kashi Granola Bars


5. Girl Scout Cookies
   Better Choice: I've yet to find a recipe for homemade Thin Mints...so, for the time being, spend the extra dollar and get some sweet treats from a local bakery (or bake a batch of cookies yourself!)


6. Popcorn: PopSecret, Herr's, and Frito-Lay. 
   Better Choice: Make.It.Yourself. Seriously, homemade popcorn is SO easy to make and way cheaper than the store-bought crap. Get a brown paper bag, put some popcorn kernels in the bag, and voila! homemade-microwave-popcorn!


7. Animal Crackers: Barnum's and Stauffer's
   Better Choice: I know for a fact that Trader Joe's makes animal crackers that do not contain hydrogenated oils. Likewise the organic store brand variety found at large grocery stores (i.e. Stop & Shop, Giant, Shaws) most likely does not contain hydrogenated oils either


8. Fig Newtons
   Better Choice: Fig Newman's (Newman's Own Organics Cookies)


9. Ritz Crackers
   Better Choice: Club & Keebler (both Nabisco brands) do not contain hydrogenated oils. However, they do contain high fructose corn syrup...more on that at a different time. I wouldn't be surprised if Trader Joe's has a butter cracker that does not contain hydrogenated oils, but I cannot confirm


10. Fortune Cookies
   Better Choice: aside from making these yourself, I don't have an alternative. But seriously, fortune cookies aren't that tasty anyways. We all just eat 'em so that we can see what our "fortune" is inside. My advice is to break the cookie open, read your fortune, then leave the cookie uneaten and treat yourself to some green tea ice cream or mochi instead


11. Doritos
   Better Choice: SunChips 


12. Peanut Butter: JIF & Skippy (excluding their "natural" brand)
   Better Choice: All natural peanut butter, such as Teddie's. Yes, there is a thin layer of oil at the top of the jar that needs to be mixed into the rest of the peanut butter. Yes, that is an extra 30 seconds of work for you. My trick: flip the jar upside down (lid on) in your pantry and keep it that way for a few hours. The oil naturally mixes into the rest of the peanut butter.


What are your thoughts on this list? Shocked? Not surprised? Ready to throw away half the food in your pantry?

Different Yet Delectable

One of my favorite bitches recently told me that she is getting sick of eating the same foods every night. She is too tired to cook something complicated when she gets home. In fact, she's basically too tired to cook. And as funny as my post about cooking a whole fish was, she's not going to be making a whole fish anytime soon, and therefore needs some posts about quick, easy, nutritious, and tasty recipes. No problem. Here are two dishes I made this week, each of which took fewer than 30 minutes to prep and cook, and both of which are insanely yummy. They may look and sound different, but trust me, they're quite delectable: 

Fennel, Orange, & Beet Salad
Serving size: 1 salad
Ingredients:
-two handfuls of spring salad mix (or any other salad greens you like)
-1/4 fennel bulb, thinly sliced
-1/2 orange (any kind you like), thinly sliced
-1/4 avocado, cut into chunks
-1/2 cup canned sliced beets (no salt added), drained, rinsed, and cut into half moons
-1/4 cup hothouse cucumber, thinly sliced
-2 tablespoons roasted pecan halves, chopped
-2 tablespoons crumbled feta or goat cheese
-fresh cracked black pepper
Directions:
Combine all ingredients in a bowl together. Top with homemade balsamic vinaigrette (recipe below). Mix well. Devour and enjoy!


Homemade Honey-Balsamic Vinaigrette 
Serving size: enough for 1 salad
Ingredients:
-2 teaspoons dijon mustard
-1 teaspoon honey
-1/2 tablespoon baslamic vinegar
-1/2 tablespoon olive oil
Directions:
Combine all ingredients in small bowl. Whisk together. Drizzle over salad.


Pasta and Eggplant with Ricotta Sauce 
Serving size: 1
Ingredients:
-1/4 -1/2 cup pasta (any shape you want!)
-1/4 cup part-skim ricotta cheese
-2 tablespoons parsley, minced
-1 tablespoon olive oil
-1/2 onion, chopped
-1 cup eggplant, diced into chunks
-2 garlic cloves, minced
Optional ingredients:
-1/4 cup silken tofu (can't even taste it!)
-1 tablespoon sun-dried tomatoes, chopped
-parmesan cheese, grated
Directions
1. Cook pasta according to package. Reserve 1/8 cup of pasta water.
2. Combine ricotta cheese, parsley, silken tofu (if using), and fresh cracked pepper in a small bowl. Mix until ingredients are well blended. Set aside.
3. Heat skillet on medium, and add olive oil once skillet is hot. Add onions and cook for 5 minutes, until onions are browned.
4. Add eggplant, garlic, and sun-dried tomatoes (if using) to skillet. Cook for another 5-8 minutes (if eggplant is sticking to pan, add about 2 tablespoons of water to the skillet), until eggplant is browned.
5. Add pasta to skillet, cook for about 30 seconds.
6. Add ricotta mixture to pan and combine all ingredients. Cook for about 1 more minute, to make sure sauce is heated through. 
7. Serve and sprinkle with grated parmesan cheese. Eat. Enjoy!

Fiddle-what?!

My apologies for being MIA with posts - last week I had my wisdom teeth removed, and though I was quite experimental with the food I was eating, I doubt that anyone with full chewing capabilities actually wants to read about the mush I made. I still can't eat anything crunchy, but at least I've moved onto bigger and better options than jell-o. Which brings me to last night's experimental recipe with a special, seasonal ingredient: fiddleheads. Yes, you read correctly. No, I did not just make up a word. Fiddleheads are an early spring New England delicacy of which most people have never heard, let alone tasted. 

I won't go into details about the history of fiddleheads - that's why wikipedia exists. What I will say is that I was introduced to fiddleheads because last year my dad (who grew up eating fiddleheads) was insistent that I buy some. He raved and reminisced about fiddleheads' unique taste (he no longer lives in New England, and therefore had not tasted fiddleheads in over 20 years), which obviously left me no choice but to go out and buy a 1/2 pound. 

Admittedly, when I first heard the word "fiddlehead" I thought it was some sort of fish. NO clue where I got that idea, because fiddleheads are ferns. Their taste is unlike any other vegetable, as is their appearance:

But after ogling at their swirly shape, there's a very important question to ask: what do you do with them? For starters, you need to make sure you wash fiddleheads in cold water, and boil them in water for 2 minutes (to get rid of any potential bacteria, and lessen their naturally bitter taste). Then...well, that's where I was having trouble. You see, there aren't very many fiddlehead recipes out there (at least that I could find). None of my cookbooks mention fiddleheads, and my online research yielded fewer than 5 recipes from which to choose. Last year I sauteed them in olive oil, with garlic and red pepper flakes, but I wanted to do something different this year. I wanted to get a little crazy. So instead I did this: oil, ginger, mushrooms, fiddleheads, and a light drizzle of sesame oil. Fantastic. Served over mashed sweet potatoes (roasted first, then mashed, then drizzled with sesame oil), and two eggs sunny-side-up on top. Delicious taste, and not too crunchy ;)

To those of you in the New England region, take a chance on fiddleheads. I promise there's nothing like 'em. To those of you without access to fiddleheads, take a chance on another regional delicacy of which you may be unfamiliar. Sure, this requires a little research, but isn't exploring new foods part of the fun of eating? When's the last time you asked yourself, "what new foods have I tried lately?" Remember, eating should be an experience (not a pastime). It's time for you to get a little crazy. Perhaps get a little fiddleheaded (ok, yes, now I made up a word...but it sounds good, right?).

Go Outside and Do Something Amazing

Last week I spent four days in Missouri...St. Louis to be exact...for an annual all-staff work conference. I went to St. Louis once as a child, to visit some of my cousins who jokingly referred to their new hometown as "Stinkin' St. Louis". And I must say...St. Louis hasn't changed much. It is a definite step up from our conference location last year - Detroit - and though St. Louis isn't anything special, I must admit that right next to the hotel at which I was staying, St. Louis did have at least one cool thing to offer: the Gateway Arch. 


Fortuitously, the weather in St. Louis was gorgeous all week. It was at least 75 degrees every day, mildly humid, with a nice breeze...basically, perfect weather that makes you want to stay outside all day long. However, I was stuck inside the hotel from 8am-5pm (sound familiar, all you 9am-5pm workers?). The first day of the conference, as we sat through session after session, we were teased by the view from our windows: the Arch reflecting the sun, people running through the park, and kids playing on the grass. NOT FAIR. 


Sure, I went outside for about an hour in the evening (had to be back inside for dinner!); still, I was sad that all the beautiful weather was being wasted. But then I did something amazing. The second morning of the conference, rather than going to the hotel gym, we were invited to partake in yoga...outside...under the Gateway Arch. Needless to say, it was incredible. I started my day refreshed, sun-kissed, and ready to seize the day...even if it was mostly inside. 


So, what's the moral of this story? For those of you who spend most of your day locked in an airconditioned building behind windows, make sure you spend some time outside. You'll feel happier, rejuvenated, and a little less bitter that you're stuck inside all day. Whether it's before work, during your lunch break, or right when the clock strikes 5pm...be adventurous, explore someplace new, or get to know an old place from a different perspective (upside down perhaps? in downward-facing dog?). Go outside and do something amazing. 

Obviously we had to do bridge pose underneath the Arch! I'm in the bright green top :)

Three Ways

After writing about the importance of freezing food, I realized there is some very important information about defrosting that I should write about; specifically, how to safely defrost meat. Before I started working for a cooking & nutrition organization, my knowledge of defrosting was fairly limited. But after working with dozens of culinary professionals (caterers, chefs, bakers, you name it!) and nutrition experts, I became hyper-aware of the dangers that can result from unsafe methods of defrosting meat. And as it turns out, a lot of people don't know how to safely defrost meat. So, I am here to teach you the ways. You may think I'm paranoid or say I have OCD. But I'd rather not eat mass amounts of bacteria, thank you very much. 


Sure, as a young and healthy individual, the effect of consuming bacteria (like e.coli or salmonella) won't be fatal or seriously damaging. I'll probably get an upset stomach, or maybe some minor food poisoning (the details of which I will spare you). Let's just say, I'll be uncomfortable. But if I was an unhealthy individual, if my immune system was compromised in some way, or if I was older than a youthful twenty-something-year-old, then the result of consuming bacteria could be very serious. We're not just talkin' about discomfort here. If your grandma comes over for dinner, and you give her a piece of chicken that was improperly defrosted, your innocent grandma could end up seriously ill...like, hospitalization and worse. THAT is why it is so incredibly, tremendously, ridiculously important that you properly defrost meat. 


But, before I tell you how to safely defrost meat, you need to know a bit about bacteria (don't lie, you're kind of excited). Your meat probably has some bacteria on it. Let's face it, the food system in the US is not something to brag about, and even organic chickens may step in some poop. What you need to know about bacteria are three temperature zones. When bacteria is at 40 degrees Fahrenheit or below (the temp. at which your refrigerator should be), it stops growing. Bacteria does not die at this temperature, but at least it stops growing. That's why your meats and dairy products need to stay refrigerated - so that any bacteria in/on them doesn't start to multiply. The temperature at which bacteria dies depends on the type of meat. For example, poultry needs to reach an internal temperature of 165 degrees Fahrenheit, in order for the bacteria to be killed. Check out this complete list of internal temperatures for different meats. If the meat does not reach the instructed internal temperature, then bacteria could still be present... and growing. The temperature at which bacteria grows is between 40 degrees Fahrenheit and 140 degrees Fahrenheit. This is known as the danger zone, because bacteria thrives and multiplies rapidly in this temperature zone (every 20 minutes the amount of bacteria doubles). Conveniently for bacteria, the temperature of your house is somewhere in that danger zone. Yum.


Here's a visual to help you understand how fast bacteria grows:
At 0 minutes (you just took your meat out of the fridge, onto your counter) your piece of chicken has 5 little bacteria on it: BBBBB
Seemingly innocent. But then...
After 20 minutes of sitting on your counter (10 bacteria): BBBBBBBBBB
40 minutes (20 bacteria): BBBBBBBBBBBBBBBBBBBB
1 hour (40 bacteria): BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
2 hours (320 bacteria):  BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB


Do you see where I'm going with this? Do you ever leave meat on the counter to defrost overnight? How about taking a nice piece of chicken out from your fridge before you go to work, and leaving it on the counter all day long? Keep in mind, your house is the ideal environment for bacteria growth. Even if you were gone from your house for only 3 hours, your meat would have 2,560 bacteria that grew from the measly, initial 5. Ew. That's a lot of bacteria to kill. So, how do you get rid of them? Well, there are only two ways to kill bacteria: heat and bleach. You're certainly not going to bleach your food, so your only option is to cook your meat to the proper internal temperature. If you "wash" your chicken before cooking it, keep in mind that rinsing it in the sink with water does not kill any bacteria...in fact, this usually spreads the bacteria. Think about it. The water spraying on your chicken ricochets off onto other parts of your counter, including that pile of drying, clean dishes (well, no longer clean). You may feel the need to rinse your chicken off with water, lemon, or vinegar, but all you're doing is adding flavor, and potentially spreading the bacteria. For this reason, anytime you handle raw meat, you should use some sort of bleach solution (get a 2-cup spray bottle, fill it with 1/4 teaspoon pure bleach and the rest water), or bleach wipes to clean the surface of your counter, your cutting board, your knife, your sink (where meat juices may have dripped), and anything else that the raw meat/juices may have touched.


Here's the good news: if you properly defrost your meat, you significantly minimize the amount of bacteria growth that occurs. Instead of your meat defrosting in the danger zone all day, the only time your meat will ever reach the danger zone is right before you put it in the oven, on the grill, or in a pan, to cook.


So finally...the reason you read this post in the first place: The only three (that's right THREE) safe ways to defrost meat:
1. Move your (wrapped) meat from the freezer into your refrigerator. Place the meat either in the bottommost drawer of your fridge (to prevent the juices from leaking on anything...especially raw produce that you may not cook) or in a bowl (likewise, to contain any raw meat juices). Use this method when you're planning ahead - the night before you want to cook your meat, or even the morning of, move it from the freezer into the fridge.


2. Place your (wrapped) meat in a bowl filled with running cold water. Why does it need to be cold water? Do you want the bacteria to reach the danger zone temperature? I didn't think so. Cold water will slowly defrost your meat, while still keeping it in a safe temperature zone. And why running water? Well, that bowl of nice cold water is eventually going to warm up and create a perfect nesting ground for bacteria growth. Keep the water running (even just a few drips at a time), to ensure the temperature of the water never reaches the danger zone. I use this method when I get home from work: I put the meat in a bowl in the sink, and let the cold water drip while I chop my veggies, oil my pan, and prep the rest of the meal. Probably not the best method to use if you're gone for the day...you don't want to leave your sink running and come back to a swimming pool in your kitchen.


3. Unwrap your meat, place it in a microwave safe container, and microwave your meat on the defrost mode. Only use this method if you are going to immediately cook the meat. Microwaving the chicken spikes the temperature past the danger zone, but if you let the chicken sit on your counter while you finish prep work, that hotter temperature is going to rapidly drop straight into the danger zone. 


Are you paranoid now? Think you're gonna be a bit OCD about defrosting and cooking your meat? I didn't mean to make you scared. Honestly, I just want you to be safe! As long as you remember your three safe ways of defrosting meat, and then cook the meat to the proper internal temperature, then you'll be good to go! I just want to make sure you're not leaving chicken out on your countertop to defrost anytime soon...