Food Friday - Good Advice

Many a truth is spoken in jest ...

Food Friday (The Really Scary Thing About Hallowe'en)

It's Hallowe'en.

Let's face it ... despite the scary creatures prowling the streets and ringing our doorbells ... the most frightening thing about Hallowe'en is not the possibility of tricks ... it's the abundance of "TREATS".

Honestly, if I did not have a sweet tooth I would find it much easier to stay on my weight loss path.  Alas, sugar and chocolate are the demons that I have to wrestle with, especially on holidays.  Wouldn’t it be wonderful if we were all happy to indulge in a healthy treat like the “Skeleton Veggie Platter”?  Hallowe'en makes it so easy to "accidentally" overindulge, because really, how many calories could there possibly be in that teensy, weensy, tiny little chocolate bar?  As it turns out -- more than I ever thought and probably more than you think.

It's not only calories that we need to be frightened about.  "Most of the treats are loaded with sugar and may contain the "Frankenstein" of fats; partially hydrogenated vegetable oil.  This harmful trans fat often sneaks in under the radar because in the U.S. the FDA regulation allows any amount under .5 grams to be labeled as zero.  The scary part?  Researchers warn that even tiny amounts of trans fat can increase heart disease risk by 23 percent and raise the risk of depression by 48 percent." (information from FIRST for Women - 10/27/2014)

Rejoice though … the news is not all gloom and doom!  Some of the candies do contain some redeeming qualities – IF CONSUMED IN MODERATION.

Raisins help cut cravings and can help reduce hypertension because they are packed with potassium.  If you have to have some Hallowe’en goodies, reach for the Glossettes.

Apparently peppermint makes exercise easier so if there is a Peppermint Patty in the grab bag or the candy bowl … snag it and go and work out.

And don’t forget that pumpkins are not just for jack-o-lanterns … they are good to eat and good for you too.

I came across this infographic at www.degreesearch.org/blog/candy-calories and found it very scary indeed!

The picture is hair-raising enough but they drive the point home with the commentary.

"We recently explored what Halloween candies kids most want to get when they trick or treat. Today we’ll take a look at which candies pack the most calories.

With Halloween around the corner, we’ll all see our fair share of candy. And it’s hard not to love the stuff. We’re pre-wired to crave it. How many calories will we consume by eating the typical candy treats? Some of the calorie counts in these popular candies might surprise you!

For example one king size Baby Ruth = 500 calories. For the same calorie intake you could eat:

– More than a whole box of red vines
– Nearly 2 popcorn balls or caramel apples
– About 70 candy corns
– About 20 jolly ranchers
– 8 Tootsie pops
– 100 sticks of Juicy Fruit gum

One estimate puts the average Halloween candy hoard at about 9,000 calories. Yikes!"

The estimate they refer to comes from http://www.ocregister.com/articles/strong-548321-halloween-ocregister.html

 “The typical trick-or-treater collects 250 miniature candy bars and other sugary treats on Halloween night.

That means a Jack-O-Lantern bucket holds about 9,000 calories, 200 grams of fat and 1,500 grams of sugar.

Thanksgiving was the unofficial start to the season of holiday overindulging. We eat as many as 5,000 calories on Thanksgiving Day. (It would take jogging for more than seven hours to burn off that meal.) While some speculate that Americans gain five pounds during the holidays, the National Institutes of Health estimates that most gain only 1 pound between Thanksgiving and New Year's. The problem is if you don't lose it, your weight creeps up every year.

For Halloween, the California Milk Processor Board and the California Dietetic Association are offering tips to avoid a sugar high:

Eat a healthy dinner first

Give away school supplies (pencils, erasers) instead of candy

Allow children to only eat a few pieces of candy

Exchange Halloween candy for a toy instead

Walk a couple extra loops through the neighborhood for some extra exercise.”

If you must have a special treat because it's Hallowe'en, consider this from www.nutsonline.com. 

I’m really not trying to take all the fun out of Hallowe’en so here’s some fun facts (again courtesy of www.degreesearch.org/blog/trick-or-treat-infographic).

Wishing every one a FUN and SAFE Hallowe'en!

Food Friday (Dangers of Deep Frying)

Okay ... I admit it ... deep frying can make almost anything (I did say ALMOST!!!) appetizing but when you are trying to lose weight it almost (I did say ALMOST!!!) always has to be on the list of  "STOP ... I must not have this".



I do try to keep things light (pun most definitely intended) in this blog ... even when I attempt to share serious information. When I came across this article from my local paper this week I felt I had to share it with my TOPS group as well as here.  As if we need one more reason to avoid deep fried fast foods?  Never mind the hit your calorie count takes, it can be a real health hazzard.

DEEP FRIED FOODS MAY BE WORSE THAN YOU THINK

Authors of a recent University of Guelph study – one of whom is a former restaurant inspector – are calling for public health standards for frying oil used in restaurants.

Waterloo Region Record

By Megan Ogilvie

From samosas to spring rolls, hand-cut fries to falafel balls, many of Canada's favourite restaurant foods are fried in hot oil.

Most are addictively crispy. Occasionally, a freshly fried food will taste off, a bit like bad fish.

This is the taste of oil that has been used for too long and has degraded, shedding hundreds of different compounds into the oil, which are then absorbed into the food.

Studies suggest some of these compounds are carcinogenic, while others may affect liver health or how well our bodies absorb certain vitamins.

Authors of a recent University of Guelph study – one of whom is a former restaurant inspector – are calling for public health standards for frying oils to help restaurant owners and restaurant inspectors know when to discard degraded oils.

Health concerns have prompted some countries in Europe to set standards for frying oil safety.

Canada has no such regulations.

"If you are tasting the bad oil, it is already affected," says Alejandro Marangoni, study co-author and professor of food science at the University of Guelph. "There are no guidelines whatsoever. It's all in the hands of the cooks."

He says the study, which tested in-use and discarded cooking oil from 20 independent restaurants in Toronto, raises concerns about the "toxicological safety" of old frying oils. The restaurants volunteered their samples to the study.

According to one laboratory measure, all the oil samples contained high levels of oxidation products, some of which have been shown to cause cancer in animals.

Another test found that 30 per cent of in-use oils and 45 per cent of discarded samples had free fatty acid levels – a measure of frying oil quality – beyond levels recommended by experts in the field.

Marangoni says the study – which they believe is the first to test frying oils used in restaurants, rather than oils simulated in a lab – should prompt public health agencies to include oil monitoring in their restaurant inspection programs.

Anitta Sebastian, a former Toronto Public Health inspector and the study's lead author, says such tests would not be hard to implement. Monitoring would be most important for independent restaurants, she says, since they are unlikely to have the internal standards and controls and automatic fryers used by restaurant chains.

Right now, Sebastian says, cooks in independent restaurants discard frying oils based on their smell or colour. Dark-coloured oils with food sediments have likely been used over and over.

me off in 2012 to complete a master's degree in food safety at the University of Guelph. The study, published in July in the journal Food Research International, is the result of her research.

Sebastian's former supervisor, Sylvanus Thompson, associate director of healthy environments at Toronto Public Health, agrees that visual inspections of frying oils – by restaurant cooks and by inspectors – are not ideal.

"If we had standards, we would be in a better position," he says, noting that two different cooks – and two different inspectors – may have differing opinions on what is considered overused oil.

Currently, inspectors who suspect a fryer holds contaminated oil can suggest restaurant cooks replace it. But they cannot enforce that recommendation, Thompson says.

"There are no standards, no set time limit that over X-number of days or X-number of uses, that oil should be changed," he says.

Public health units in the province enforce standards set by Ontario's Ministry of Health. Thompson says Toronto Public Health cannot step in on unless directed by the province.

Ministry of Health spokesperson David Jensen says while the agency is aware of the study and welcomes new research on food safety, it will not implement new frying oil standards at this time.

"The potential harm to human health of some of these compounds, based on this study, is not well-established," Jensen said in an email statement to the Star.

"Operators should follow manufacturer's instructions regarding the proper use of frying oil."

Marangoni, who holds a Canada Research Chair in food, health and aging, says further studies are needed to confirm whether consumption of degraded frying oils – and the

 foods cooked in that oil – are harmful to human health over the long term.

"But it's not that the research is inconclusive, it's incomplete," he says. "Many of the compounds created in oxidation are carcinogenic; that is a fact. But does consuming the oil cause cancer? That is a more difficult question."

In an email statement, Canadian Food Inspection Agency spokesperson Tammy Jarbeau said: "Restaurant and food service inspection is generally carried out by provincial governments, municipalities or regional health services."

Sebastian, who is now a communicable disease investigator at Toronto Public Health, says that she and her co-authors are not alone in calling for public health standards for frying oils. She points to the recommendations of a 2011 international symposium on deep fat frying, which found that regulatory guidelines are needed to protect public health.

Until standards are in place, Sebastian says diners concerned about frying oils can take on the role of inspector by asking cooks about the freshness of the oil in their restaurant's fryers.

"You have the right to ask," she says. "It may prompt them to always think about the quality of the oil."

News services

Food Friday - Just One Pound?

We’ve all been there!

Had a REALLY good week!

Stuck to the diet!

No munchies!

Get on the scale and …

What???

Just one pound???

Makes you think that it probably

isn’t worth the effort – huh?

Think again!

Dear Dieter,

Hello!  Do you know me?  If you don’t, you should.  I am ONE POUND OF FAT, and I am the happiest pound of FAT that you would ever want to meet.  Want to know why?  It’s because no one ever wants to lose me!  After all, I am only ONE POUND OF FAT. 

Just ONE pound.

Everyone wants to lose 3 or 5 or 15 pounds, but never ONLY one pound.  So, because I do not want to disappoint you – I’ll just stick around.  Then I am free to add to myself, ever so slyly, so that you never seem to notice … that is, until I have grown to 10, 20 or even 30 pounds in weight.

Yes, it is fun being ONLY ONE POUND OF FAT.  Left to do as I please.

So, when you weigh in, go ahead … just keep on saying, “Oh I only lost one pound.”  (As if that is so terrible?) 

For you see, if you do this, you will encourage others to hang around with me because they think they are also not worth losing.  And, we LOVE being around you … your arms, your legs, you chin, your hips, and every part of you.

Happy days!

After all, I am ONLY ONE POUND OF FAT!!!

                                                                                                Author Unknown

Food Friday - Disguising Veggies as "Junk" Food?

Bolthouse Foods (admittedly, a company that I am not familiar with in Ontario) has asked a good question.  What if you disguised fruits and veggies to look more like snack foods … would people (children in particular) be more apt to reach for them? 

I thought it was an interesting idea.

Apparently the idea is not original to Bolthouse.  When Super Sprowts put vegetable super-heroes on healthy, packaged snacks offered at a school salad bar the number of students choosing healthy snacks increased by 250%.

So was this simply a success because of the packaging or did it have something to do with the face that the campaign includes endorsements by celebrities with “kid appeal” including Shaquille O’Neal, as well as a line of products including dishes, books and stuffed characters and live tours?

Does this promote healthier food choices in children? 

Food Friday - The Cookie Spa

I was paging through Woman's World Magazine this week and quickly turned past a page with the word "cookie" at the top.

Then I flipped back.

Huh? -- I thought ... what a good idea.

We all love the smell of cookie ingredients and this allows us to have that sensory pleasure AND get some pampering AND (to quote the magazine article) "You'll feel like you are indulging -- without the extra calories!"

With thanks to Woman's World Magazine (September 15, 2014) for the page, I thought I'd share.

Food Friday (Late Summer Fruits and Veggies)

Well summer is over and after some much needed R&R its time to get back to real life.  That means back to TOPS meetings, back to MORE SERIOUS consideration about what I'm eating and restocking the refrigerator with fresh seasonal foods.

So what’s in season right now?

GRAPES

Where I live grapes are readily available all year round, but this time of year is the best for big juicy gems to pop into my mouth.  Of course, that’s the reason its also wine making season.

Grapes are a great portable snack.  They are loaded with antioxidants and are a good source of bone-strengthening vitamin K.  Red grapes and green grapes are equally healthy.  When shopping for grapes look for firm, plump grapes that are even in color.  They should have a smooth texture and still be attached to their stems.

Store grapes in plastic wrap or place them in a ventilated bag and they will stay fresh for about a week in your refrigerator’s crisper drawer.

Wash them under cool running water just before eating or you can freeze them for a cool treat.

EGGPLANT

When shopping for eggplant look for firm eggplants that are heavy for their size and have smooth, shiny skin.

Eggplants will stay fresh for up to five days when stored in the crisper.

Eggplant can be peeled or not, depending on personal preference.  After cutting the eggplant into pieces, lightly salt and let stand for about 15 minutes to reduce some of the bitterness.  Wash and dry the pieces before cooking to remove the excess salt.

Eggplant contains only 24 calories in a cup and is full of antioxidants to help fight disease and cell damage.

APRICOTS

These little guys are full of vitamin A and are full of beta-carotene.  The only contain about 17 calories each and are reputed to keep your eyesight healthy.

When shopping look for a rich orange color as opposed to light yellow.  The fruit should feel slightly soft to the touch.

BRUSSELS SPROUTS

Everyone pulls the “ugly face” when someone mentions Brussels sprouts, but the come in at only 32 calories for ½ cup and are a great addition to stir-fries.  They can also be steamed or roasted.

When shopping look for Brussels Sprouts that are firm, compact and vividly green.  Avoid the one that look puffy and feel soft.  Especially avoid the one that look like they have perforations in their leaves as this could be a sign of aphid infestation.

Stored in a plastic bag they will keep for up to ten day in your refrigerator and they can be frozen for up to one year.

When preparing them make sure to rinse them well under cool running water to remove any insects that may be hiding in their tightly packed leaves.  They cook very quickly and taste best when cut into smaller pieces, so cut them into quarters before steaming or roasting them.

The above are only a few of the seasonal foods for early September.  I am looking forward to stocking up and trying some new recipe ideas.

Food Friday ... Calorie Counting Goes Digital

My blog posts are my weekly TOPS meeting discussion topics … it allows those members not able to make the meeting to keep up.  It is also available for interested people to, hopefully, get a little inspiration in their own weight loss efforts or find discussion topics for their own weight loss groups.  (That’s the goal in my land of rainbows and unicorns)

Earlier this week I did our meeting, and posted it is a blog, about Journalling. (http://mytwocaloriesworth.blogspot.ca/2014/07/revisiting-journalling-get-creative.html)

One of the pictures I used in the blog raised quite a few eyebrows during our TOPS meeting and, honestly, I just used the picture because it was an interesting illustration about how tech-savvy people can do on line (and alternative types) of journalling.  It led to such a lively discussion and so much interest in the product I had to do a little more research to find out more about it.

It’s called the Tellspec Scanner and although pictures of the device are all over the Internet I understand it is not yet available at the retail level.  The inventors are looking for crowd-sourcing at

 https://www.indiegogo.com/projects/tellspec-what-s-in-your-food .

The description (directly from the website) is as follows:

“Today there are wearable trackers available for just about every move you make and step you take. Almost. If there's a missing link, it's the ability to track all the food that enters a person's mouth. Dieters are stuck tediously logging their eating habits.

TellSpec, a device that's quickly raising money on Indiegogo, claims to be that missing link and more. With a wave of the hand, the device can reportedly calculate all the calories, ingredients, chemicals, and allergens in any given piece of food.

Developed by entrepreneur Isabel Hoffman and York University math professor Stephen Watson, TellSpec is a raman spectrometer (the same kind of technology used in Jack Andraka's $15 cancer-detecting device) that uses an algorithm to calculate what's in your food.

Hoffman first came up with the idea because of her young daughter, who experienced mysterious physical symptoms that were caused by allergens. While eating dinner one evening with Watson, she picked up a flash drive and explained her vision: "Imagine a device the size of a flash drive that could scan food, scan the air, and tell me what kind of pollution I encountered today." Watson told her that he didn't think the technology existed.

Raman spectrometers, which essentially shoot lasers at objects and evaluate their chemical composition, used to be big, bulky instruments that sat in laboratories. These days, it's entirely possible to make a handheld version. Hoffman's question was whether it could do what she was looking for.

In sum, the laser scans food and measures the light that's reflected back. That information is sent to a smartphone app that uses TellSpec's algorithms to measure the qualities of what's in the food. Hoffman says it takes about 30 seconds on average to get a reading, though some dark foods take longer.

As with all wish fulfillment products (this one is for the health nuts), there are plenty of caveats with TellSpec. That 3-D printed device seen in the video? It doesn't actually exist yet. The food analysis engine has been tested with three different kinds of spectrometers, but Hoffman and Watson have yet to make a prototype of the product they plan on selling.

While the analysis engine is complete, TellSpec also hasn't yet built a database of food and toxins. That's partially what the Indiegogo money is for, according to Hoffman.

The pair is currently in discussions with optical companies who might want to manufacture the TellSpec. Hoffman, meanwhile, stresses that their real innovation is the analysis engine. "As soon as we finish the campaign, we will be devoted to miniaturizing the spectrometer and making the price of the final prototype slightly cheaper," she says.

Another caveat: Anyone with serious allergies can't rely on the TellSpec for accuracy. Say you want to scan a dense piece of dark chocolate that contains a single nut fragment. The TellSpec won't be able to find the fragment unless you cut the chocolate open, making the nut easier to find.

Hoffman is hopeful that the TellSpec engine will learn from the crowd. In other words, if another TellSpec user previously scanned the same chocolate and found the nut, the engine should be able to predict that the nut is there. She also has visions of the TellSpec engine integrating with all sorts of other devices--maybe Google Glass, smartphones, or a separate fitness tracker.

Another startup, Airo, just announced its plans to build a spectroscopic wristband that can measure food consumption, heart rate, sleep, and exercise. Airo, however, also has no working app, let alone a working prototype.

We can't judge whether TellSpec is the real thing until it's in the hands of scientists, researchers, and the general public. For now, backers have to rely on trust--and considering the fact that TellSpec has raised nearly $100,000 at the time of writing, with 19 days left in its campaign, plenty of people have no problem doing that.

TellSpec is offering backers the device and two years of unlimited food scan analysis for $150.”

There is also a very informative video:

Food Friday - That's Good To Know

Not too long ago my daughter and I attended our annual local "Food & Drink Show".  Admittedly it is not the best place to be when you are on a weight loss program, but it was interesting and it is always fun to learn about new types of food.  This was our first time attending the one in our area, but we never miss the Toronto Show.  The shows have different sponsors and between us -- shshsh -- as far as interesting foods, celebrity chef cooking demonstrations and the "bang for your buck", I think the Toronto show is the better of the two.

All that aside, I now follow the show on Facebook and they do have interesting posts.  Most recently it was a series of interesting facts under the heading of "Good Eats".  I hope they carry on the series as I am enjoying the information.

( as you can see they apparently get their information from www.womanday.com )

I thought I'd share some of the posts here ...

Food Friday - TOPS Ten Under-appreciated Superfoods

I was flipping through some older TOPS magazines this week looking for some inspiration for a Monday meeting idea when I came across this TOPS Ten list of Under-appreciated Super Foods.  The topic seemed to go hand in hand with my blog post (meeting notes) from this past week, so I thought I’d share it here for this week’s Food Friday.

This list was published in the TOPSNews November 2011.

Beans

For centuries, many cultures have used these diminutive giants as a keystone for their cuisine.  Beans are nutritional superstars and an excellent source of protein and complex carbohydrates, as well as fiber and important vitamins and minerals.  Eating beans has been proven to help with lowering cholesterol levels, body weight, heart disease, hypertension, diabetes and some types of cancer.  Supplement you meal planning with any of the many varieties of beans that are available in fresh, frozen, canned, and/or dried form.

Celery

Do not overlook the many benefits and uses for this simple vegetable.  Celery contributes important vitamins, minerals and nutrients that can help reduce cholesterol and protect against cancer.  This easy-to-use vegetable is quite versatile and can be added quickly to your favourite dishes, including soups, stews, meat, side dishes, casseroles, and more.

Garlic

A very important bulb, there is much more to garlic than its characteristic flavour and fragrance.  Its anti-inflammatory and anti-oxidant phytochemical compounds protect against heart disease, reduce blood pressure, lower cholesterol levels, and provide anti-clotting activity.  Garlic should be a staple in every kitchen in order to add a supply of vitamins C and B6, manganese, and selenium to a variety of foods.

Onion

This seemingly old-fashioned, commonplace staple can be sliced, diced, chopped, pureed, and added to virtually any menu item requiring pungent flavour and a nutritional punch.  Enjoy the benefits of these bulbs, including fiber, minerals, and vitamins C and B6.  Scientists are still ascertaining onion’s polyphenol and sulfur-containing compounds that may reduce the risk of some cancers, as well as help boost immune function and heart health.

Peas

Meal plans rich in green and yellow vegetables (including green peas) have been associated with heart disease prevention.  No matter your favourite variety of peas (garden, snow, snap, dried, field, etc.), these plump gems are loaded with vitamins A, C, K, and B, minerals; fiber; and protein.  Peas are also a great source of eye-healthy compounds beta-carotene, lutein, and zeaxanthin.  Include peas in your favourite soup or stew, toss them into a salad, eat them as a side dish, or snack on them fresh from the garden.

Canned Tomatoes

This versatile food is a powerhouse of anti-oxidants, packed with good-for-you nutrients such as lycopene, Vitamin C, fiber, potassium, and iron.  Available all year long, keep some handy for enhancing pasta/rice dishes, soups, stews, casseroles, ethnic favourites, and side dishes.

Black Pepper

This unsung hero of the spice rack is simple, yet significant.  Black pepper adds no calories to your favourite dishes, but can noticeably enhance flavour.  Capsaicin – the substance that gives pepper its heat – is well known for its anti-cancer effects and the reduction of inflammation, which is a root of chronic disease.  Use and enjoy black pepper in its ground, cracked, and whole versions for variety.

I actually did a Friday Food post on the health benefits on black pepper over a year ago at http://mytwocaloriesworth.blogspot.ca/2013/02/food-friday-black-pepper.html

Sunflower Seeds

These nutty seeds are as intriguing as their large and cheerful flower.  They are a powerhouse of heart-healthy polyunsaturated oil, anti-oxidant vitamin E, protein, B vitamins, and important minerals such as manganese, magnesium, and selenium.  Sunflower seeds are also one of the best sources of phytosterols, a compound known to reduce blood cholesterol levels.  Add them to breads and salads, or enjoy them as a healthy snack.

Sesame Seeds *

Sesame seeds are one of the oldest condiments known to mankind.  Generations have benefited from the nutty, nutritious crunch they add to a variety of dishes.  These tiny treasures should be a staple in your pantry to supply your with large levels of important minerals, vitamins, protein, and fiber.  They also provide a flavourful source of cholesterol-lowering phytosterols and lignans.

Bell Pepper **

This singular food item comes in an array of vibrant colours, including green, red, yellow, orange and purple.  Remember that your meal plans should include veggies in a variety of colours for well-rounded health benefits.  Peppers are packed with powerful anti-oxideant vitamins and minerals, which can help lower cholesterol and reduce the risk of certain cancers.  Add sliced or diced, cooked or raw peppers to some of your favourite dishes to aid in the battle against cell-harming free radicals.

*****

The following was not part of the original TOPS article, but falls under the category of personal edification … otherwise known as …

How did I not know that?????

** I was curious as to any difference in nutrient values for the different colours of pepper.  The TOPS article seemed to imply that there were different nutrient levels in the different colours of peppers.  I always assumed they were the same and chose the various colours from “eye-appeal”.  Here’s what I found …

Bell peppers are members of the Nightshade family of vegetables along with potatoes, tomatoes and eggplants. Like chili peppers, bell peppers originated in South America where seeds of a wild variety are believed to date back to 5,000 B.C. The various colored Bell Peppers all come from the same plant, but differ in their level of maturity:

GREEN PEPPERS

Green bell peppers are harvested before they are fully ripe, one reason they are less expensive than other varieties. Green bell peppers will continue to first turn yellow and then red if they are left on the plant to mature. They have a slightly bitter flavor and will never have the sweet taste of their red, yellow and orange counterparts.

ORANGE AND YELLOW PEPPERS

More mature than green bell peppers, yellow and orange peppers have a fruity taste but are not as commonly found in local markets as green and red bell peppers.

RED PEPPERS

These are more mature than green, orange or yellow bell peppers. They are rich in carotenoid phytonutrients and contain almost eleven times more beta-carotene than green bell peppers as well as one and a half times more vitamin C. Red Bell Peppers have a sweet, almost fruity taste. Pimento and paprika are both prepared from red bell peppers.  There are also other varieties that have a more tapered shape and do not have the lobes characteristic of the green, orange yellow and red varieties.

The above information supplied by http://www.whfoods.com

** I like sesame seeds and I like sesame seed oil.  I never gave it a passing thought before but today I wondered where sesame seeds come from … so I checked it our and they DO grow on plants!  Why had this never occurred to me before?  They are seeds after all!  Oh the things I learn when I least expect it.

Food Friday - Banana Split Bites

I had a little time yesterday afternoon (you know … when everything is caught up and it’s really to close to the end of the day to start on a new project) so I was trolling around on Pinterest for a little bit.  It’s really quite a dangerous thing to do at the end of the day because of the monumental recipe content.  I came upon this picture of “Banana Split Bites” and was a little intrigued.  When I clicked on a link it took me to www.momables.com -- hmm, these were healthy snacks intended for kids.  Well, I wasn’t going to let that stop me.  They do look like a wonderful alternative to milk and cookies for the little ones after school. 

They also look like a wonderful dessert option for someone on a diet looking for a treat!

As Laura Fuentes (I am making the assumption she is “momables”) says, “This is one MOMtreat you won’t feel guilty about eating.  Yes, haven’t you heard?  There are health benefits of eating chocolate (in moderation).  Another bonus to the great taste of these sweet treats is that they are low-carbohydrate (diabetic friendly).

Imagine putting a plate of these on the table for a dessert option … even my non-dieting family members would gobble them up. 

So with greatest thanks to Momablesâ here’s the recipe.

Banana Split Bites

Ingredients

12  1” pieces pineapple

1 banana cut into bite sized pieces (make sure your banana is not too ripe)

6 medium sized strawberries, cut in half

2.5 ounces dark chocolate

1 teaspoon coconut oil

Chopped nuts (optional)

Instructions

1.      Cut fruit and assemble into stacks

2.      Press a popsicle stick through the fruit and freeze until solid

3.      Prepare baking sheet with parchment paper

4.      Melt the chocolate along with the coconut oil on the stove-top or in the microwave, stirring frequently to prevent burning.  Once completely melted, remove the frozen fruit from the freezer

5.      Dip the fruit in the chocolate, let the excess drop off and then place on the sheet to harden

6.      If desired, dip the chocolate covered side immediately in chopped nuts or coconut before placing them on the sheet to harden

7.      Once the chocolate is completely hardened, remove from the sheet and place in an airtight container to store in the freezer until ready to serve

Notes

Make sure that your bananas are not too ripe.  If you use a ripe banana the sugars break down which will result in a mushy banana once thawed.  Using an unripe banana will prevent this.

Food Friday ... Fiddlehead Ferns

My daughter and I were having a conversation about various adventures in eating and fiddleheads came up … I don’t remember ever serving or eating fiddleheads but she seems to recall having tried them at some point … shrug?

The vast majority of my exposure to fiddleheads comes from reading Stephen King’s the Girl Who Loved Tom Gordon.  A little girl becomes lost in the woods while on a hike with her family.  Hunger leads her to foraging in the forest and she comes across fiddleheads, which she proceeds to eat raw.  She survives her ordeal but apparently one should NEVER eat fiddleheads raw!  That’s why it’s called fiction.

Always on the lookout for new taste “sensations” that are on the healthy and low-cal side I decided that since this was the season for fiddleheads, I would check into how to prepare them.

Wanting a reliable source I went to the Government of Canada website at http://healthycanadians.gc.ca/eating-nutrition/safety-salubrite/fiddlehead-fougere-eng.php#a8 which included fiddlehead safety tips (always a good place to start when preparing a food with which one is not familiar.

“Fiddleheads are the curled, edible shoots of the ostrich fern and are considered a seasonal delicacy in many parts of North America.  Fresh fiddleheads ferns are only available in the Spring and the rest of the year they can be found frozen”

Cleaning:

Using your fingers, remove as much of the brown papery husk on the fiddlehead as possible.  Wash the fiddleheads in several changes of fresh, cold water to remove any residual husk or dirt.

Cooking:

Cook fiddleheads in a generous amount of boiling water for 15 minutes, or steam them for 10 to 12 minute until tender.  Discard the water used for boiling or steaming the fiddleheads.

Cook fiddleheads before sautéing, frying, baking, or using them in other foods like mousses and soups.

Freezing:

Clean the fiddleheads properly.

Boil them for two minutes.

Discard the cooking water.

Plunge the fiddleheads into cold water and drain.

Pack the fiddleheads in freezer containers or bags.

Store the fiddleheads in the freezer for up to one year for best quality.

Follow the complete cooking instructions above before serving.

NEVER refreeze thawed food.

Preserving:

Do not use pressure canner to preserve fiddleheads at home.  Safe process times have not been established for home-preserved fiddleheads.

Nutritional Value:

From http://www.nutrition-and-you.com/fiddlehead-ferns.html

“Fiddleheads are unique in their appearance, taste, and nutritional profile.  The curly young shoots contain only 34 calories per 100 grams, yet their high quality plant-nutrition profile consists of health benefiting antioxidants, vitamins, and omega-3 and omega-6 fatty acids.”

Fiddleheads are very high in antioxidant vitamin-A, containing 120% of the daily-recommended requirement.

Fiddleheads are an excellent source of B-carotenes.

Their sweet taste comes from their richness in Vitamin-C, containing 26% of the daily-recommended requirement.

They are an excellent source of minerals and electrolytes, especially potassium, iron, magnesium and copper.

IMPORTANT ** IMPORTANT ** IMPORTANT

 Unless you are ABSOLUTELY POSITIVE you know what you are doing, purchase them at a market or in the produce section.  

Fiddleheads do grow wild, but as tempting as it sounds to go and pick some for yourself while enjoying a nice walk in the woods, it is recommended that unless you are

Not all fiddlehead ferns in the woods are suitable for human consumption.  Only ostrich fern is free from toxins.  Other types of ferns such as foxglove and bracken ferns are not safe to eat because they may be toxic or carcinogenic.

RECIPES:

When I was looking for some easy recipes to try with fiddleheads it was frequently pointed out that their taste is comparable to asparagus.  Fiddleheads seem to be a natural paring with seafood as many recipes were simply steamed and then sautéed fiddleheads served with some version of salmon.  They also seem to pair well sautéed with bacon and onions and/or served with pasta.  I even came across a recipe for making fiddlehead wine at http://winemaking.jackkeller.net/request213.asp

At http://www.closetcooking.com/2011/06/fiddlehead-tart.html I found this recipe which was a slightly different, and very attractive, use for the fiddleheads --  Fiddlehead Tart with Gruyere Cheese.

The most comprehensive recipe sight for fiddleheads that I came across was http://www.blisstree.com/2013/04/15/food/vegetarian-recipes-for-spring-with-fiddlehead-ferns/#1 offering 10 vegetarian recipes for fiddleheads ferns.  The soup sounded very tempting and since it’s my first time trying these little delicacies that may be the way I go.

So, I might be trying something a little different this weekend!