Food Expansion

Carry your water in...plastic?

2009-10-30T08:07:00.000-07:00

Having visited Honduras and China, I appreciate our tap water. It's comparatively safe. And water is guiltless, painless, side-effect-less. Or it should be. Bottled water is the second most purchased beverage in America, after pop (not soda). I try not to purchase bottled water. I already pay for the water from my tap and it tastes great. But being , American, we have the luxury to spend time studying, analyzing and debating the best way to carry that water. Okay, maybe you don't have time, but I do and will share what I learned.

Let's start with the containers that bottled water is sold in. Most are made of a hard plastic called polyethylene terephthalate (PET). PET bottles are approved for one time use. After repeated use, these gas station bottles leach DEHP (Bis(2-ethylhexyl)phthalate) a probable carcinogen. Plus, once your mouth touches the bottle, it leaves a bacteria-harboring film that can't be cleaned from all the crevices. Throw these bottles away and don't reuse them.

Next? Reusable plastic water bottles--hard plastic bottles, like Nalgene. Nalgene and similar plastic containers are made from a plastic called polycarbonate. Polycarbonate is a hard, clear , almost-shatter-proof plastic used in water bottles, baby bottles, medical devices, toys, electronics, CD cases, and on and on. Polycarbonate contains bisphenol( BPA) . The CDC has reported that 95% of Americans have detectable amounts of BPA. BPA presents little threat if the plastic doesn't hold food or go in the mouth (like baby toys). Vreni Gurd of the website Trusted.MD, explains the effects of BPA well, "Bisphenol A is a xenoestrogen, a known endocrine disruptor, meaning it disturbs the hormonal messaging in our bodies. Synthetic xenoestrogens are linked to breast cancer and uterine cancer in women, decreased testosterone levels in men, and are particularly devastating to babies and young children. BPA has even been linked to insulin resistance and Type 2 Diabetes." Some of the studies about BPA have been done on rodents, less on humans.

In 2005, Environmental Health Perspectives, a journal of peer-reviewed research, published the following:

Your body is extremely sensitive to sex hormones, and minuscule amounts can induce profound changes. Therefore, since BPA imitates the sex hormone estradiol, scientists are afraid even low levels of BPA could have a negative impact. Moreover, there is evidence (among mice and rats) low doses of BPA can cause:

Hyperactivity

Early puberty

Increased fat formation

Abnormal sexual behavior

Disrupted reproductive cycles

Structural damage to the brain

Of the 115 published studies researchers reviewed on the low-dose effects of BPA, 94 of them reported harmful effects on mice and rats; 21 did not.
Coincidentally, none of the 11 studies funded by chemical companies found harmful effects caused by BPA, which the Centers for Disease Control and Prevention has reported is detected in 95 percent of all patients tested. On the other hand, more than 90 percent of the studies conducted by scientists not associated with the chemical industry [text in blue] discovered negative consequences.

The above was published in 2005. No studies since then have contradicted the suspicions about the negative effects of BPA. Consumer concerns have already driven many companies to label plastic food or beverage containers as BPA-free when it applies, but there are no laws. Just yesterday, the National Institutes of Health announced a $30-million study on the effect of low dosage exposure to BPA. The money is mostly from stimulus funds. At the end of November, the FDA is expected to release its own assessment on the dangers of BPA.

Currently, the FDA says our exposure to BPA is not concerning. In my mind, BPA has a big question mark on it and should be avoided for food and beverage containers.

Polycarbonate water bottles made the news last year because research published in the January 2008 issue of Toxicology Letters reported that polycarbonate water bottles leach bisphenol (BPA). Trace amounts of BPA leach into water at room temperature, but if hot water fills these bottles, there is a 55% increase in the amount of leeching BPA (especially concerning regarding baby bottles which are regularly filled with warm or hot water for formula).

In the last few years, many companies, like Nalgene, are making high -density polyethylene (HDPE) plastic bottles. These bottles are opaque plastic made from petroleum. Scientists and health advocates have not reported any BPA problems with HDPE bottles.

Those plastic recycling numbers can help you stay safe. Always avoid #7 as it may contain BPA. Number 7 plastics are usually polycarbonate, once used in plastic baby bottles, 5-gallon water bottles, "sport" water bottles, metal food can liners, clear plastic "sippy" cups and some clear plastic cutlery. New bio-based plastics may also be labeled #7.

Here's a ditty from The Institute for Agriculture and Trade Policy to help you make safe choices:

"With your food, use 4, 5, 1 and 2. All the rest aren't good for you."

I like the ditty though #1 plastics are only approved for one time use. On a more basic level, most of the hard, inflexible plastics in your cabinet that aren't labeled and claim to be safe for microwaving--those are the # 7. When polycarbonate plastics get scratched or damaged they are considered especially dangerous. Most of the disposable plastic containers like Gladware are #5. Number 5 is safe, though I still wouldn't put them in the microwave. Use glass in the microwave.

I should note that BPA is also found in Styrofoam (think of all the HOT beverage served in Styrofoam). It is also found in the lining of most metal cans (so buy food in glass when possible-especially for acidic foods like tomatoes--yet another reason I should start canning).

Where do you find BPA-free plastic? Several popular companies like Nalgene and Rubbermaid have BPA -free lines. Tupperware brand continues to follow the government, saying that the FDA considers polycarbonate (a kind of plastic made with BPA) to be safe so they continue to use BPA in some lines, especially lines made for the microwave. Tupperware does not use BPA in lines made for children. And on the Parents.com website I found a list of BPA-free bottles and sippy cups.

While this post ended up focusing on BPA, remember that in choosing a water bottle, no material is safe if it can't be cleaned well. Therefore, a personal water bottle should have a wide mouth opening so you can clean it well.

And just to be clear, while I think BPA is something to avoid, I am not going to stop buying canned goods or refusing every beverage in a styrofoam cup. As with all health issues, I think we need to be reasonable and gracious to others who don't share our knowledge or maybe our concern. I can't stand it when people use every picnic as an opportunity to arrogantly declare,
"Oh I don't drink out of Styrofoam cups. It isn't safe." Why not just punch the hostess instead? What I will do though is buy BPA-free plastics (glass is considered the safest way to store food), avoid Styrofoam more, throw away my damaged polycarbonate containers, and stop microwaving plastic (including the Saran Wrap type coverings).

A final, sad tip. Infant formula has the third highest level of BPA of the foods tested by the Environmental Working Group, The group noted that powdered formula has LESS BPA than the liquid counterpart.

Next time: a review of non-plastic water bottles.
Sources:

http://www.thegoodhuman.com/2008/03/17/choosing-a-safe-reusable-water-bottle/
http://www.consumersearch.com/water-bottles/metal-water-bottles
http://www.ehow.com/how_5400385_buy-safe-metal-water-bottle.html
http://www.usatoday.com/news/health/2007-10-30-plastics-cover_N.htm
http://www.wired.com/gadgetlab/2008/10/bottle-shock-4/
http://en.wikipedia.org/wiki/Bisphenol_A

http://www.time.com/time/magazine/article/0,9171,1722266,00.html
http://dailynightly.msnbc.msn.com/archive/2008/04/17/914073.aspx
http://www.ehow.com/about_5369079_different-kinds-plastic-bottles.html
http://www.plasticsindustry.org/aboutplastics/?navItemNumber=1008
http://trusted.md/blog/vreni_gurd/2007/03/29/plastic_water_bottles
http://www.usatoday.com/news/health/2009-10-28-BPA-bisphenolA-federal-study_N.htm
http://www.ehponline.org/docs/2005/7713/abstract.html
http://health.usnews.com/articles/health/heart/2008/09/17/5-ways-to-keep-bisphenol-a-or-bpa-out-of-your-food.html

Things We Love

2009-10-21T10:09:00.000-07:00

People are always curious about how we eat. I have to watch the carbs. Kassy has to watch the gluten and the dairy. But rice milk, hemp milk, and gluten-free baked goods are generally higher in carbs than their counterparts consumed by those who can ignore ingredient lists. So I thought I would start a feature post--where I highlight some product that we love. I swear I am not getting paid, but I will accept any free cases of food you would like to send my way!

Today's product is for me, a diabetic. It's Nature's Path Flax Plus with Fig frozen waffles. This product is a favorite at my food co-op. Two waffles have only 22 g of carbs, including 4g of fiber, and 190 calories. That leaves room for a little juice in my carb count or a pinches of cinnamon sugar sprinkled on top or cut up strawberries and whip cream. There's also 4 g of protein. Finally, there's a bit of calcium and some iron in these great toaster waffles. Oh and for those who want to know, these waffles are vegan. The values of the Nature's Path company are admirable too.Currently you can buy these waffles at health food stores or Kroeger.

Now let's compare. Two freezer waffles from Aldi have 28g of carbs, less than 1 g of fiber, and 210 calories with vitamins thrown in for good measure. And just to be upfront, I have both kinds of waffles in my freezer. I tend to be selfish and save the Nature's Path waffle me. A waffle morning at our house brings out three waffles: I eat Nature's Path, my oldest eats Aldi's and my youngest eats Vans Apple Cinnamon gluten-free waffles. Vans is another great company.

Really, if you eat frozen waffles that are multigrain with some fiber, and avoid the syrup (try apple butter...mmmmm), waffles can be a great breakfast for a diabetic. We sometimes make them into sandwiches--either nut butter and banana sandwiches or egg sandwiches. While making your own waffles is probably the best since you can use whole grain flours, add ground flax, etc., sometimes a healthy convenience food is nice to have around.

How do you like to eat waffles? Do you always make them from scratch and how do you keep them healthy?

Dried Bunches of Herbs and Stevia

2009-10-16T07:13:00.000-07:00

In my dream kitchen, there are big wooden rafters with wonderful things hanging down: onions, garlic, dried bunches of herbs and bundles of lavender. Perhaps enchanting memories of the attic in the Little House books still influence me. I doubt I'll ever live in such a kitchen but yesterday in the chill that has become October I cut all the remaining herbs and in a moment of genius thought of a way to hang them near the ceiling.

I wish this photo was better. I wish I had taken down the drying Ziplocs I plan to reuse and the random things sitting on the ledge, but when the kitchen is small you use all the space. Weeks ago, my camera got lost in the crack between the car trunk and the car and BAM! Occasionally it will still take a picture, like this one. The display screen is dead so when it beeps at me, I can't figure out why. And my computer is on the fritz. I've been researching the best way to carry your tap water, but my computer! It will visit two websites and then on the third, will freeze up or declare the site unavailable after five minutes of thinking. I've tried different browsers, etc. but such conditions make for slow research. Forgive my absence. I hope you've missed me.

I do have bundles of herbs drying in my kitchen: mint, rosemary, sage, alas we used all the parsley up, and stevia. They have been washed and bundled and hang, with clothespins over a curtain rod that has been curtain-less for more than two years. I knew there was a reason to leave it up. The smells in my kitchen are less potent than I'd dreamed but I am happy.

So I write today about what I know. An end, until new research emerges, to the topic of sugar and its replacements. Today's focus: stevia. My favorite. The only one still untainted by bad news. Stevia is an herb. It is native in parts of Central and South America. Depending on when it is harvested, it is 150-400 times sweeter than sugar. It adds no calories. It is natural. It is safe for diabetics and in studies on rats has actually been shown to improve insulin sensitivity. Other potential health benefits (not enough research to guarantee these benefits but it looks promising) include preventing teeth decay, as an anti fungal, lowering high blood pressure and even decreasing the desire for sweets.

Stevia comes in liquid and a powder form. You can even get flavored liquids like orange, chocolate or root beer stevia extracts. You can't take Stevia powder and just use it in equal amounts to replace sugar. Stevia is much sweeter so 1 cup of sugar can be replaced by 1/2 tsp of stevia powder. So a recipe will need more bulk. Also, stevia doesn't function like sugar: it won't aid in browning or softening a cake, assist in fermentation of yeast, or caramelize. Unless you love to experiment in the kitchen, I would start using stevia in recipes that already call for the sweetener (www.stevia.com, maintained by Sweet Leaf, a company that sells stevia products, is the easiest to use with the best variety. I like the Stevia shop site too. ).

Here's three great sites explaining how to use stevia. The first has a conversion chart for replacing sugar with stevia. Use these charts when the amount of sugar is minimal and not important to the chemistry of the food. The second lists ways to make stevia powder or liquid from your own plant. And the third, from ehow, explains how to replace sugar in a recipe and what to use to add bulk.

Laura, you say, that's all good but how come I am just starting to hear about Stevia? If it is so great, where has it been? Oh what a question. Stevia has been used for centuries in countries like Paraguay. In 1971, the first commercial stevia was introduced in Japan. The Japanese consume more stevia than any other country, with stevia accounting for 40% of their sweetener market. Why not here? Health food stores in the U.S. started selling stevia in the late 1980s. Then in 1991, the FDA declared stevia an "unsafe food additive" claiming that not enough was known about the safety of the sweetener. Fans of stevia were angry, able to cite many studies that proved its safety and suspected the FDA was being pressured by industry. In 1994, the FDA revised its stevia stance and allowed the sweetener to be sold as a dietary supplement. It could not be added to food or drink. Mostly, it was sold in health food stores. Then in December of 2008, the FDA gave permission to two companies to use rebaudioside A (Reb-A), an extract from the stevia plant in new products that combine the extract with other sugars. You've seen these products on the shelf and in magazines in the last year: Purevia and Truvia to name two. For no reason that I can discover, the FDA has only approved the Reb-A extract as a food additive and not the stevia plant itself. These Reb-A products are not pure stevia. So I have some questions about them, but I'll save that for another post. For now, I just buy my pure stevia from health food stores ( or make my own soon!).

I've long admired this sweetener and favored it for sweetening drinks, but now I love it. Why? Two reasons. 1) Because I can grow it. 2) As I researched this post, I didn't find any red flags.

Stevia plants were for sale at Meijer (like a Wal-Mart) this spring. I bought one and wondered what it would do. It's an easy, fuss- free plant, growing bigger and bigger even as my girls and their friends would strip off leaves to suck in their sweetness. It liked our cool summer and didn't have many water needs. It didn't try and bolt until late fall, the best time to begin drying the leaves so the sweetness is maximized.

What will I do with the stevia? Make a powder using a bag and a rolling pin. Experiment. Maybe I'll make my own teabags with mint and stevia. Mmmmm. Dare I hope that there is a healthy sweetener for diabetics? Maybe I can have my cake and eat it too. But as always, no matter how great the sweetener, sweets are sweeter in small amounts.

Garden Soup

2009-09-21T07:27:00.000-07:00

At the end of last week, as I took the girls to the bus we could all see our breath. Not realizing the omen before them, they delighted in the designs they made. But it made me think of soup. September has been a wonderful month (rain-less) but more sun than I ever remember in this part of Michigan--day after glorious day. My heirloom tomatoes which are the size of both my palms might actually make it to the red stage if I keep covering them at night as we slip into the low 40s.

But for a couple more weeks there will be produce to use, and I know a soup recipe to deal with both the chill and the produce. This recipe is one of my favorites. It tastes fantastic, can be adjusted to fit your favorite veggies, and you feel healthy eating it.

Follow this link to Diabetic Living to get the original recipe. This soup can be endless varied. Before you make the soup, note that I use Tinkyada brown rice noodles and Kitchen Basics Chicken broth ( I like Imagine brand too but it's pricier) to make the soup gluten-free. I rarely have leeks so I add more green onions and to make this a meal, I add garbanzo beans, rinsed black beans, or lentils and serve with some kind of dinner roll or crackers. Then when the simmering is all done, sit before your bowl and breath in the health. Happy eating.

Agave Nectar

2009-09-16T09:41:00.000-07:00

In the early, angry days of my diagnosis as a diabetic, my husband found a Chinese herbalist/nutritionist for me to see. We were hoping a more carefully controlled diet might keep my blood sugars under control and prevent the need for medication. Proudly I told her that I used agave nectar instead of honey, thinking she would be impressed that I even knew what it was (this was 2005--ages ago in health trends).

Agave nectar(or syrup) is a sweetener that looks like honey, but it flows better ( I love words and "to flow better" means it has less viscosity--and suddenly I remember high school physics) and dissolves well in both hot and cold drinks. It is three times sweeter than table sugar so you shouldn't need as much of it to sweeten your favorite foods. Calorie for calorie it is even with table sugar. It's popular among vegans, who like food that don't require work from bees and even among the raw food crowd (some varieties guarantee their nectar was not cooked at temps over 118 degrees thereby making it a raw food). It's also popular as an alternative to processed sugars. And since claims about it having a low glycemic index abound, it has attracted some diabetics too. Proof of its popularity can be found in numbers. The number of agave products on the market tripled between 2003 and 2007. And this year, McCormick listed agave as one its top ten flavors of the year (whatever a top flavor is..maybe a gimmick?)

Great, but what is the agave? I used to think the nectar came from the agave cactus. But the agave plant is not a cactus. It's a succulent, like an aloe vera plant, only man-size, with leaves 5-8 feet long and a diameter of 7-12 feet. It grows mostly in Mexico. When a plant is 7 to 10 years old, the leaves can be stripped to harvest the pina, or core of the plant. This center can weigh between 50 and 150 pounds. The sap is removed from the pina, filtered, and then heated at low temps to turn the carbs into sugar. The amount of filtration and heating temperature will change the flavor and color of the nectar. Nectar can be purchased as raw (least amount of processing, delicate flavor), to amber (still light in color, slight caramel flavor), to dark (stronger caramelish taste).

Now that background information is done, I'll return to my story. Far from being impressed, the nutritionist advised me to avoid agave nectar. She said that while it does score well on the glycemic index it isn't really good for diabetics. I was too overwhelmed at the time with all her other suggestions to ask more questions. It's been four years, and I still vacillate about using agave nectar. It is advertised as having a low glycemic index and a low glycemic load. I was confused but never had time to do the research. Someone recently sent me this article from Dr. Mercola. With the title of "Agave Nectar: A Triumph of Marketing over Truth" I felt compelled to find some clarity. Here is what I learned, though the truth is still a bit allusive.

Agave nectar production is not regulated by the FDA. So the exact make-up of the sugars in agave nectar can vary greatly (so can the level of pesticides). The sugar in agave nectar can be largely fructose, percentages can vary between 56% and 92% fructose depending on how it is processed and which agave plant is used. (Honey and table sugar are close to 50% glucose/50% fructose) High fructose content makes agave nectar have a low glycemic index number which is why it is often promoted as safe for diabetics. But consuming large quantities of fructose regularly can cause the body to start converting the fructose into fat, which may lead to all kinds of other problems ranging from mineral depletion, to insulin resistance, high blood pressure, cardiovascular disease, and even miscarriage in pregnant women. See my posts on high fructose corn syrup.

And the exact percentage of fructose varies from brand to brand. So as a diabetic, I would be careful with agave nectar. Check out brands like Volcanic and Madhava agave nectars. These companies have had their specific nectar tested for the glycemic index--so you know what you are getting. The raw nectar, which has been processed the least, will have the greatest amount of nutrients left in a useful state though arguing that this sugar has much health value is rather dubious (taste value--certainly).

Here's my verdict. Agave nectar is a great sweetener. It taste goods, it dissolves well, it doesn't crystallize like sugar, it gives vegans another sweetener to use. But as a diabetic, or just a someone trying to lose weight. agave nectar is still sugar. A diabetic should only use agave nectar if the exact fructose content is known, and even then, consume in small amounts. Just to add a little POW to my statement, Dr. Susan Mitchell, a fellow for the American Dietic Assocation agrees.

That being said, how could you use this sugar other than to sweeten dirnks? Among the natural and organic crowd, I've been finding many recipes that use agave nectar instead of sugar or honey. But if you want to try some substitutions yourself, here are some great guidelines from the Madhava website.
* Agave syrup may be substituted for sugar in recipes.
* Use 1/3 cup of agave syrup for every 1 cup of sugar in the original recipe.
* The quantity of liquids in the original recipe must be reduced due to the moisture included in the syrup.
* Some chefs also reduce the oven temperature by 25°F in recipes requiring baking.

Happy sweetening (but not too much!).

Image of agave plant from:
http://www.travelbeat.net/spirits/archives/jalisco/
and image of agave syrup with waffle from
http://www.foodista.com/food/RQFVLY33/agave-syrup
based on creative commons license. Thanks!

http://www.wholeandnatural.com/servlet/the-117/Madhava-Organic-Agave-Nectar,/Detail, http://www.volcanicnectar.com/agavenectarmanufacturer.html, http://en.wikipedia.org/wiki/Agave_syrup , http://www.allaboutagave.com/ http://www.blueagavenectar.com/agavenectarmanufacturer.html , http://www.vegfamily.com/whole-family/wholesome-sweeteners.htm, http://articles.mercola.com/sites/articles/archive/2009/07/02/Agave-A-Triumph-of-Marketing-over-Truth.aspx
http://www.shakeoffthesugar.net/article1042.htm, http://www.latimes.com/features/health/la-he-nutrition30-2009mar30,0,4068006.story, http://food-facts.suite101.com/article.cfm/agave_syrup_may_not_be_helpful_for_diabetics, http://preventdisease.com/news/09/062309_agave.shtml
http://susanmitchell.org/blog/2009/04/sweetener-update-agave-and-stevia/

Gluten-free Pancakes for Emily

2009-09-05T07:31:00.000-07:00

About a year after my youngest daughter (then 2) went on her gluten-, dairy-, egg-, soy-, peanut-, almond-, kidney bean- free diet, I had my 31st birthday. And if you don't read regularly, you should know that I am a diabetic. And usually, the challenge of finding celebration menus that everyone can eat is frustrating.

My friend Sarah rescued me that first overwhelming year of the allergies. She offered to make my birthday meal. She picked my brain, my pantry, and my recipe box until she had the makings for a celebration. She'd never cooked gluten-free, dairy-free, or any of our other frees but she used xantham gum, rice milk powder, and sorghum flour like a pro. She made a low carb, gluten-free meal (not an easy thing) that included homemade bread. The finale included a sugar-free cheesecake and a chocolate gluten-free cake (yes two desserts!)

I don't remember specifically how things tasted but it was good. Having a friend who was so willing to walk with me through a relatively new lifestyle was revitalizing. It still ranks as one of the best gifts ever.

I learned when my first daughter was born about the blessing of a delivered home cook meal. But, now, now that cooking for my family confuses the most experienced cook, anytime someone feeds us, I feel nourished in my soul because I know what an effort it is. What a blessing.

After we moved away from Sarah, she discovered her dear little Emily couldn't eat gluten or dairy either. Serving my family made the adjustment a bit less daunting I hope. But now, Sarah has asked for the pancake recipe I found. The least I can do is oblige. Thank you Sarah.

These pancakes spread joy in my kitchen. Anytime gluten-free baking produces a cake that isn't flat and browns perfectly, there is cause for rejoicing. I even cut up the strawberries and got out whip cream for these little cakes the first time I made them. These were my first gf pancakes I didn't need to apologize for. I now keep a big tupperware of this mix, for breakfast I scoop out about 1 1/2 cups, add the wet ingredients and beautiful golden cakes are served for breakfast. Click here for the original recipe from All Recipes (how did people eat gf before the Internet?). Below is the recipe with my changes.

I used the millet flour to add a bit of fiber and protein to these carb heavy cakes and the rice milk powder (which I love anyway) to make these dairy and casein free. I'm not a fan of many sugar substitutes though so I just used sugar. A little experimentation and I am sure you could use honey or agave nectar too. The original recipes says the this makes 10 servings. But really it means, 10 pancakes; no one eats just one pancake. And at the end, when we you are breathelessly doing the final mix, pour the water a bit at a time. Flours absorb humidity and so sometimes you need more than two cups, sometimes less. Add until perfect (you can omit the water and rice milk powder and just use rice milk--but for some reason I love the rice milk powder more).
3/4 cup rice flour
1/4 cup millet flour
3 tablespoons tapioca flour
1/3 cup potato starch
2-3 teaspoons of sugar
4 tablespoons rice milk powder
1 1/2 teaspoons baking powder
1/2 teaspoons baking soda
1/2 tsp salt
1/2 teaspoon xantham gum
2 eggs (I've skipped the eggs and they came out great..but add more liquid)
3 tablespoons canola oil
2 cups water

Happy Breakfast Emily!

To eat organic or not to eat organic

2009-08-25T08:00:00.000-07:00

The last weeks of summer, school doesn't start until after Labor Day in Michigan, have eclipsed blogging. I've been working in rare spare moments on a post about agave nectar, never getting enough time to finish, but I am close. Calls from friends to swim or visit old fashioned villages or work on endless craft projects thought up by my seven-year-old, along with a frustrating termite infestation, have taken priority over posting here.

While I finish editing the agave nectar post, here's an article for you to read. It's biased of course. But it perfectly sums up an inner struggle of mine. I know there is minimal, reliable research to support the idea that organic foods are healthier for us. And I know that even organic food varies in standard practices. Still, I struggle because I want to buy organic food. I like to know that the farmers and manufacturers who produce my food have the earth, its resources, and my health in mind when making a product. Greed can still exist in the organic market, but the methods involved seem more thoughtful, lasting.

The ugly reality for our limited income though is that to buy organic would strain the budget. We'd have to give up something--organic milk was $5.69 a gallon the other day. Soccer for the girls? Cable TV (bye bye PBS since you won't come in around here without cable)? Internet access? Go vegetarian and just eat beans and eggs? Never ever go to the cheap movies or to a a quick treat at DQ? Really our budget is already so bare bones that those are the only sacrifices left.

So, where do you fall? On the spectrum, do you ignore organic food because of its cost or because it isn't necessarily healthier? Do you buy a mix or organic and non-organic? And do you think we should we give up more for a more sustainable system of agriculture? Do you know of an article representing the other side of the issue? (I had a friend in Montana whose dad was a rancher. Eating organic was tantamount to sin in her family but her only explanation was that the organic people spread lies.)

Herb confession

2009-08-11T08:00:00.001-07:00

This is my third year of vegetable gardening. Once I did get enough produce to freeze beans and last year I had enough tomatoes to make two jars of sauce. Nothing to claim expert status about. But I do love my garden and tend to share all that I learn along the way.

My favorite thing to plant? Herbs. Most of them I don't even have a plan for. I like to show guests, any size guest whether 3-feet or six +, my little garden. I pluck a few leaves or a stem off an herb and say, smell this, or taste this. Do you know what it is?

My youngest daughter and I love smells. Not smelly things like perfume or candles. Comfort smells. (I know those darn smelly thing like plug-ins and candles are supposed to be homey, but they are overdone.) Kassy, who is five, walks around the house constantly smelling a pillowcase. If she can't find a pillowcase, she will take substitutes like shirts. And if there is nothing to smell she whines (I know, whining is horrid and needs to be stopped--we are working on it...still. ) Still, you have to smile at a kid who doesn't suck or stick things in her mouth, she just smells. I used to wonder where her love of smells came from, until my husband said, "Why are you always covering your nose?" I realized I was smelling fabric or the soap on my hands--it was comforting.

Smells of herbs are treasures to me because they aren't here all the time, they smell fresh. Don't go make a basil potpourri, I don't want one. I like my daily hop (it really is a hop away from my back door) to the garden and then bending down and taking a long inhale to satisfy my olfactory sense.

But, I never know what to do with all those herbs. I need to clip them, to make them bushier and to keep them from bolting. But then what? I've done some experimenting. I've dried thyme and parsley. I stick basil in a small vase just so I can smell it while I do dishes. And the whole family picks stevia leaves and eats them. I've made fresh mint tea. Still, the herbs grow faster than my ideas so I went on a hunt for more options. I'll share them as I learn.

Here's my first "That's brilliant" find. And to add to the fun its from a blog about gardening that I had never found before. Turns out, I love it. Check out this post by Margaret Roach, the former garden editor for Martha Stewart. Her blog shares a title with her book, A Way to Garden. The post explains, in perfect detail, two ways to freeze parsley or chives for later use (freezing does retain more flavor than drying).

Click here to read "Growing and Storing a Year of Parsley." And that picture, it's my rosemary, sage and thyme. Sadly, I put the parsley in a different spot.

Cartwheels at Walmart

2009-07-30T10:56:00.000-07:00

Ok, not really. But I thought about it. They've been remodeling our Walmart and it looks really nice. The kitchen area is on low shelving so you can survey the whole area and the grocery section has expanded, more foods, including (drum roll please) a gluten-free section. They carry some of my favorite products like Lundberg Rice Chips and Tinkyada noodles. And their prices? Well, they are awesome.

Sometimes I envy those who have enough money to boycott Walmart.There are many good reasons to boycott Walmart. I wish they were more generous to their employess and to the community. But here are the facts at my house. One income, because that's what we have chosen to live on. Even if I worked a job with a salary, my income would not go toward daily expenses like groceries. We just think it is wise to live off one income. And given that my husband is a teacher, not a doctor or lawyer, our one income isn't huge. When Walmart offers me better prices than my food co-op or any other stores on expensive necessities for my girl, like Rice Milk (yes they carry it in many sizes) or gluten free noodles, deciding to boycott Walmart is a luxury I don't feel I have.

Oops, that was a long tangent. I meant to just say, "Yippee! Walmart has gluten-free." And make a little note about how funny it is that when stores get a gluten-free section, they don't educate their employees. I always tell the checkout people how happy I am about new gluten-free products. In fact I tell any employee I can find. Unless I stumble on a manager of some kind, the employee generally stares at me and says, "Huh" or "Newton -free?" One step at a time I guess.

Oh and in case you are wondering...next up...agave nectar.Take the poll on the right.

Gluten-free goes mainstream

2009-07-24T19:37:00.000-07:00

Six years ago a good teacher friend was diagnosed with Celiac disease. I had never heard of the disease and certainly never heard of gluten, the protein which wreaks havoc on the intestines of the person with Celiac. Finding gluten-free food was tricky and expensive. It is still expensive, but not so difficult. Many main stream grocery stores have special labels marking gluten-free products or special sections. Some chain restaurants like PF Chang's, Unos, and Outback and Lonestar all have gluten-free menus or specialty items. Chex cereal in the last year has made Rice Chex, Corn Chex, Honey Nut Chex, Cinnamon Chex, and Strawberry Chex all gluten-free (be careful though some of the flavors are so newly gluten free that stores still have the old boxes, make certain the front says "gluten free". And now, now Betty Crocker is selling gluten free baking mixes: chocolate chip cookie, devil's food cake, yellow cake, and brownie mixes. They came out this summer and cost about $2.00 more than other baking mixes. And by fall, all their frosting will be gluten free. I haven't tried them yet, but I am thrilled to see the effort. I try not to think about how the effort, like all things American, is mostly motivated by marketing (a big name like Betty can make gluten-free products without much advertising and the gluten-free community will spread the word for them--like me). Whatever the motivations--it's not a bad time to be gluten free.

And for what's it worth. I tried a new gluten-free pancake recipe this morning and did a little dance of joy when they rose into perfect pancakes, not the usual flat lifeless things. Let me know if you want the recipe.

I already told you this but...

2009-06-25T09:59:00.000-07:00

..if you want to read the same opinion from a reliable paper follow this link to an article in the Chicago Tribune.

Part 3 of Taxes, Chemistry, and Advertising or HFCS

2009-06-04T19:04:00.000-07:00

If you haven't already, read Part I and Part 2 first. Now, Part 3 will address the the issue of mercury and HFCS.

Let's go backward a bit. Corn syrup is made of only glucose. If corn syrup is treated with an enzyme called glucose isomerase, some of the glucose converts to fructose, which produces HFCS (incidentally I just read that in Canada HFCS is called glucose-fructose). Somewhere in the production of HFCS caustic soda is used. Caustic soda can contain mercury though most US sources of HFCS do not use mercury-cell technology (The Minneapolis Star Tribune did report that there are four plants in the US that still use the mercury-cell technology).

According to the Agency for Toxic Substances and Disease Registy, mercury, in all forms, can cause permanent damage to the brain, kidneys and to developing fetuses. Young children are especially sensitive to mercury. It can store up in their small bodies and cause damage. Mercury can pass through breast milk.

Two recently published studies, one in the January 2009 issue of Environmental Health, and one published by the Institute for Agriculture Trade Policy(IATP), found mercury in common. The Environmental Health study used FDA info from 2005. It found detectable mercury in 9 of 20 products. The IATP study used products taken off the shelf in autumn of 2008. They tested 55 products and found mercury in 17 products. Tested products containing mercury included items such as Yoplait strawberry yogurt, Hunt's tomato ketchup, Hershey's chocolate syrup, Smucker's strawberry jam, Minute Maid berry punch and Nutri-Grain strawberry cereal bars.

Researchers concluded that HFCS was the probable common ingredient that could be the source of the mercury. The Corn Refiners Association had the data reviewed by an expert. They concluded that the studies did not follow proper scientific procedure and that even if there was mercury present, it falls well below standards set by our government. The full response of the Corn Refiners Association can be found here. Even the authors of the two studies caution that the studies are just a sample in time and cannot be used by consumers as a definitive reasons to avoid HFCS.

I suspect producers of HFCS will quickly remedy this bad press by making certain all sources of HFCS are mercury free. Since some of the HFCS used is not from this country, this might take some time. But for a year or two, pregnant women and nursing mothers might seriously consider avoiding the ingredient just to be safe. Unless you go 100% organic, you might find avoiding HFCS difficult to do.

A few marketers are hoping to profit from the public's fear of HFCS. The media has successfully portrayed HFCS as a horrible ingredient and the marketers have found some benefit in advertising products as HFCS-free. Around here, all of Aunt Millie's breads say, "No high fructose corn syrup." And for an additional four days (it started on April 20), in large cities, you will still be able to buy Pepsi Throwback and Mountain Dew Throwback, made with real sugar instead of HFCS. And just for kicks, here's a not-so-scientific video about sugar and Coke.

After all my reading, I'm less likely to worry about HFCS and more likely to go nuts trying to decrease the sugar of any kind in my girls' diets. We have 4-5 events weekly where some well-intentioned planner thinks it would be fun to give the kids a treat. Before the soccer tournament, my husband who is the coach, warned parents to bring only healthy snacks for the team tent. There was lots of fruit, and a box of donuts and a bag of twizzlers!

I suspect that in every single snack we serve our kids, there is sugar. And most of us are hardwired to seek out sugar. Maybe, long ago, such an instinct helped us eat the right things, like fruit, when it was in season. But with the constant availability of all food, I think our sweet tooth changed into sweet teeth followed eventually by sweet dentures. Good luck on your quests to eat healthy and thanks for reading.
sources:
http://www.atsdr.cdc.gov/tfacts46.html#bookmark05
http://www.washingtonpost.com/wp-dyn/content/article/2009/01/26/AR2009012601831.html
http://www.webmd.com/food-recipes/news/20090127/mercury-in-high-fructose-corn-syrup
http://www.sweetsurprise.com/news-and-press/hfcs-mercury
http://www.pepsithrowbackhub.com

Part 2 of Taxes, Chemistry, and Advertising

2009-06-02T07:49:00.000-07:00

A quick review from part I. Sweetener consumption in the the US has increased in the last 20 years. So has the obesity rate. HFCS has essentially the same make-up as table sugar (sucrose)--that means both have similar amounts of fructose and glucose.

So, scientists and doctors observed the trends. They noticed that our drinks are bigger, our intake of processed foods is greater and obesity and heart disease are bigger problems. They followed the scientific process and made some hypotheses. They published studies in medical journals. What has filtered down to us is a general idea that HCFS is really bad for us, but the average shopper has no idea why.

To understand the demonization of HFCS, you need to know more about fructose. First, our intake of fructose is increasing. Barry Popkin, PhD, and George Bray, MD, used data from the federal government and determined that Americans consumed 158.5 calories of fructose in 1970. They also reported that we consumed 228 calories from fructose in 1995---a 30% increase.

Second, you need to know a bit about the differences in how our bodies use fructose and glucose. The glucose part of sugar is our basic building block for energy. Starch is broken down into glucose. Fructose is the sugar found in fruit. The two molecules are not used in our body in the same way. Fructose does not trigger the pancreas to make insulin, and it does not enter the blood stream. Glucose does. Our bodies can use less fructose than glucose. If you consume your maximum amount of fructose, the body will start converting the excess into triglycerides (fat), which over time will lead to health issues and obesity. Glucose (the sugar component of all starches) feeds muscle cells. It does not get converted into fat molecules.

Studies make it pretty clear that fructose is a large player in the obesity epidemic but glucose is more of a bench warmer. Reliable, published studies indicate that diets with glucose as the main sweetener seem to have no measurable ill-effects. Diets with fructose as the main sweetener appear to induce lepitin resistance. Lepitin helps to keep weight in check. Multiple studies confirm this idea. And excess fat, leads to all kinds of other health issues. There are other studies linking diets high in fructose to increased levels of uric acid. High levels of uric acid can lead to heart disease, artery inflammation, kidney disease, stroke and more. But whether uric acid is really the cause is still debatable. (The uric acid link is the focus of the book The Sugar Fix: The High Fructose Fallout that is Making You Fat and Sick, by Richard Johnson, MD)

We are fatter. We eat more high fructose corn syrup. We eat more sugar. Fructose can be really bad for you. We eat more fructose than we did in the past. The use of HFCS has increased, partially due to government interference. All true statements. So should you avoid HFCS?

Perhaps it is HFCS that is causing us to eat more fructose since we eat more processed foods and since HFCS is so affordable, manufacturers have added it to all kinds of food to make us love them more. Perhaps. But HFCS is too similar to sugar for me to buy this hypothesis. I think we just need to consume less sugar. Period.

HFCS isn't worse for our health than sugar as far as the current studies indicate. There are, of course, many more studies out there. And the corn grower's association has a fascinating ad campaign to tell you why HFCS is good and natural. Their website is full of studies supporting their case, but I didn't mention those studies. They don't add to the argument much and CBS news did their research and found several of the studies to be funded by industries with a stake in the outcome. Really, more independent research needs to be done.

So....I won't recommend avoiding all HCFS because it is worse than sugar--there is no conclusive evidence to warrant such a stance. There might be a different reason to avoid it though, depending on your food convictions..but that's part 3.

sources: http://www.medicinenet.com/script/main/art.asp?articlekey=93621
Goldstein, Jennifer. "High Fructose Corn Syrup" in May 2009 issue of Prevention.
Johnson, Richard and Timothy Gower. The Sugar Fix: The High Fructose Fallout that is Making You Fat and Sick. Published in 2008 by Rodale.
http://diabetes.webmd.com/news/20070625/fructose-sugars-dark-side,
http://blogs.webmd.com/healthy-recipe-doctor/2008/01/high-fructose-corn-syrup-new-bad-boy-in.html
http://www.askmen.com/sports/foodcourt_150/182_eating_well.html
American Journal of Clinical Nutrition 86 (2007):899-906. American Society for Nutrition.
http://www.cdc.gov/obesity/data/trends.html
www.sweetsurprise.com

Taxes, chemistry and Advertising or High Fructose Corn Syrup, Part I

2009-05-09T13:17:00.000-07:00

Now complete, this post has three parts. Part one, below explains HFCS and its popularity, part two discusses the link (or lack of link) between HFCS and obesity , part three discusses mercury and HFCS and offers a conclusion.

High Fructose Corn Syrup. There, I did it. I wrote the first word of this post that has plagued me for months. It's not that I didn't want to research and write about HFCS. I did. I do, sort of. After months of reading here and there, I 'd read both sides of every issue and was still confused. But writing brings me clarity, and I've reached a conclusion--if I can find a big enough chunk of time to write it all down. This baby will have two parts and it's all for Amanda.

Do you know that hymn with line in it "On Christ, the solid rock I stand, all other ground is sinking sand" ? I didn't find a way to connect Christ and HFCS (somebody has probably seen Christ's profile in a spilled bit of HFCS and tried to sell it on E-bay though). Seriously though, most of what I read, no matter what side of this issue it supported, felt like sinking sand. So much of the research can't prove cause so to me their conclusions are interesting, at best. And their funding: dubious. I know, enough silly analogies.

Chemistry or fructose/glucose
To begin, let's have a chemistry lesson. Table sugar, the white stuff most of you bake with is 50% fructose and 50% glucose. Table sugar is also called sucrose. Brown sugar is sucrose mixed with molasses. Confectioner's sugar is another form of sucrose. High Fructose Corn Syrup has many different forms. The most commonly used types are HFCS 55 which is 55% fructose and 45% glucose and HFCS 42 which is 42 % fructose and 58% glucose. Really, the name high fructose is misleading because HFCS and sucrose have very similar compositions. Honey generally has a similar fructose/glucose ratio as sucrose.
Calorie for calorie, HFCS and sugar are essentially the same.

The sweetener you choose varies in sweetness. Fructose is the sweetest sugar of all. Glucose is about 50-60% as sweet as fructose and table sugar is about 70-85% as sweet.

Why HFCS is Popular
I've read that most cola in Mexico is made with real sugar. In the United States, most of it is made with HFCS. I know why now.

The process of taking corn syrup and turning it into high fructose corn syrup was invented in 1957. In 1971, Japanese scientists found a way to reuse one the enzmyes used to made HFCS, dramatically decreasing the cost of this sweetener. Several tariffs on sugar imposed in the late 1970s made sugar prices increase. Government subsidies on corn, and new agricultural technologies leading to higher and higher yields, decreased the price of corn. In the US, it became cheaper to use HFCS than sugar, especially after the US put limits on sugar imports in 1982.(Here's an interesting article about Archer Daniels, a major producer of HFCS and ethanol and their role in these government policies) Accountants began to love HFCS, food producers liked HFCS's traits: it dissolves more readily in liquid than sucrose and it doesn't crystallize like sugar in cold temperatures (if you buy ice cream made with sugar, you've seen the freezer burn crystals).And HFCS is cheaper and easier to transport than sugar because it is a liquid.

Now for the all-important alarming facts. In 1976, the percentage of obese people in America was 14.5%. In 2007, that percentage was around 25%. In 1970, according to the USDA, the average person in American consumed
72.5 lbs of refined sugar a year and 0.4 lbs of HFCS. In 2004, the average person consumed 44 lbs of refined sugar and 42.3 lb of HFCS. So clearly, sugar use has gone down and HFCS has gone up.

That's enough for today. I don't like blog posts that are too long and I'm guessing you can't either. Stay tuned for part two, coming in the next two days, where I'll explain all the medical research, the mercury issue, and the conclusion.
sources: http://www.medicinenet.com/script/main/art.asp?articlekey=93621
Goldstein, Jennifer. "High Fructose Corn Syrup" in May 2009 issue of Prevention.
Johnson, Richard and Timothy Gower. The Sugar Fix: The High Fructose Fallout that is Making You Fat and Sick. Published in 2008 by Rodale.
http://diabetes.webmd.com/news/20070625/fructose-sugars-dark-side,
http://blogs.webmd.com/healthy-recipe-doctor/2008/01/high-fructose-corn-syrup-new-bad-boy-in.html
http://www.askmen.com/sports/foodcourt_150/182_eating_well.html
American Journal of Clinical Nutrition 86 (2007):899-906. American Society for Nutrition.
http://www.cdc.gov/obesity/data/trends.html

Drink Your Tap Water

2009-04-24T09:37:00.000-07:00

Image from National Geographic

While I continue to wait for resources to come to the library about HFCS, here's something to think about. (You know, I keep tackling subjects thinking,"Oh this won't take long." Then I get sucked in and can't stop adding info. Let me know if you enjoy this because sometimes I wonder if I should spend my time this way...)

Some things to think about:

*In 2008, sales of bottled water in the U.S. reached 8.6 billions gallons, 28.6% of the liquid refreshment sales. The only drink that outsold water was carbonated beverages (Which is scarier, the number of people buying a resource readily available at home or the number of people drinking soda?).
*1.5 millions gallons of oil are used to make plastic bottles for bottled water in a year. And of course, there is all that oil used to transport the bottled water.
*Nationwide, only about 10% of plastic water bottles are recycled. That plastic bottle could take up to a 1000 years in a landfill to decompose or maybe as little as 400 years!.
*An 8-12 fl. oz. bottle of water can cost between $.50-$2.00. Of course, sometimes that same water will cost $3.00 at the ball park. Water from your tap costs about $0.1 per gallon (125 fl. oz. in a gallon). And if you buy Brita's top of the line filter for your kitchen faucet, a gallon costs about $0.18.
*While the FDA regulates both tap water and bottled water. You can't be certain that your bottled water is any safer than your tap water. In most cases, the purity of tap water vs. bottled water is similar. Some bottled water like Dansani and Aquafina come straight from municipal sources. Some bottled water come from springs that have more bacteria in it than your tap water. The source of the water and any treatments it undergoes has to be listed on the label of the bottle. Do your homework if you buy bottled water for purity.
* Across the board, everyone admits the tap water in the United States is safe. The taste may vary from place to place, but the minerals that cause the taste variations are not harmful ones. There is segment of the population with severely compromised immune systems and some children with special needs who are sensitive to even the small amounts of metals and mineral deposits in our tap water. These people shouldn't drink the tap water, but for most people, our tap water is perfect and cheap.
* Since the explosion of the bottled water industry, federal spending on our public water systems has declined more than 50% (we know this here as our water rates are going up 40% to support necessary upkeep to the water treatment plant). Organizations like the Sierra Club, the World Wildlife Foundation, and the Natural Resources Defense Council all urge their supporters to drink less bottled water. There are even some religious organizations, such as United Church of Canada, National Coalition of American Nuns and Presbyterians for Restoring Creation that consider the repackaging of a basic resource unethical and have taken a stand on the issue.
* To be fair, many bottled water companies, including Aquafina and Dasani, have responded to the environmental concern by creating bottles that use less plastic than they were originally created. Better. But still unconvincing. There is a Colorado-based water bottler called BIOTA that uses a bio-degradable bottle made from corn. Given the right conditions it decomposes in 75-80 days.

By all accounts, from the FDA to the EPA to nonprofits alike, tap water in this country is safe and healthy. The standards for tap water are almost equal to those for bottled water (some sources say the standards for tap water are more stringent, but I did find one FDA site that admitted tap water is allowed a slightly higher level of led, still safe, but higher, than bottled water because of all those old pipes). If you are still concerned about some of the metals and minerals that remain in tap water (check your water quality at the EPA's safe water site , the best thing to do is buy a good filter system for your kitchen.
And if you buy bottled water for convenience, invest instead in several stainless steel water bottles and keep them filled with tap water. (Should I do a post on why stainless is the best water bottle, or do you already know?)

What to do? Stop buying bottled water. If you want, you could go to the Food and Water Watch website. Read their list of facts about bottled water and then sign their take back the tap pledge with your kids. Or you could join me in adding the book Blue Covenant by Maude Barlow to your summer reading list. Its a book about how water has been an imperiled resource and about the devastation caused by privatization of water rights. I know that living in a state surrounded by huge freshwater lakes makes water rights into a hard-to-comprehend topic. But my 2.5 years in Montana taught me that water is an enormous issue as fights about water between the city, the ranchers, and the wealthy hiding in the mountains broke out every week. It's an issue worth learning about.

sources: http://en.wikipedia.org/wiki/Bottled_water, "Is Bottled Water Better?" from the nonprofit Union of Concerned citizens website, Saginaw News, www.dansani.com, www.aquafina.com ,http://www.united-church.ca/beliefs/policies,http://www.fda.gov/fdac/features/2002/402_h2o.html/2006/w143,http://www.epa.gov/safewater/faq/faq.html, http://news.nationalgeographic.com/news/2006/02/0224_060224_bottled_water_2.html

Salts

2009-04-13T06:14:00.000-07:00

In my cooking and baking adventures, I've noticed that food artists with a bend toward natural and organic also have a bend toward kosher salt and/or sea salt. Other than the size of the crystals, I wasn't sure what the differences were. I found a good explanation on the Food Network web site and thought I'd share, in case you too were curious. The site fails to mention that table salt is the only salt that is generally fortified with iodine, a necessary mineral for our bodies. And in general, most of us get all of our iodine from salt. Here's the link.

Meanwhile, I am researching high fructose corn syrup. Stay tuned. It's coming.

Meatloaf and Muffins

2009-04-05T10:28:00.000-07:00

I generally don't like meatloaf. Something about all that meat, mashed into a loaf pan and baking in its own fat juices disgusts me. I remember loving meatloaf as a kid, but not so much now. That is, until Wednesday. On Wednesday I tried a new turkey meatloaf recipe from Karina's Kitchen (easily my favorite food blogger because she caters to all my food exclusions). It was strangely sweet and simple to make and everyone happily ate it, even the company. Three of the four kids at our table even asked for seconds. And while I had plans to use the leftover meatloaf in a shepherd's pie dish the next day, I had to switch to plan B because there weren't any leftovers. While this recipe is gluten and dairy-free, it doesn't require any strange ingredients and I actually used a gluten-free and dairy-free box of tomato soup (Imagine brand) in place of some the ketchup to decrease the sugar content. The key to the recipe is the cornbread crumbs. But you don't have to use Karina's gluten-free cornbread recipe, I actually used some scrumptious applesauce muffins to make the bread crumbs. Bread with gluten will work just as well. Here's a link to a the meatloaff recipe---Karina's ideas for cooking gluten-free on a budget are helpful to anyone, but scroll way down to find the recipe.

And for Sarah and Laurie, here's a gluten and dairy-free applesauce muffin recipe. This one is modified from the original, which was a recipe developed by someone who gave it to someone who gave it to a friend in Des Moines who gave it to me.

1 cup gluten-free flour blend

3/4 cup teff flour

1/2 cup brown sugar

1 1/2 tsp xantham gum

2 tsp baking powder

2 tsp cinnamon

pinch of nutmeg

1/2 tsp salt

1/2 cup hemp milk (hemp is key here...gobs better than rice or soy...cow might work as well but I'm not at liberty to try it)

1/3 cup canola oil

1/2 cup unsweetened applesauce

1 Tbsp canola oil

2 Tbsp water

1 tsp baking soda

Mix together 1 Tbsp oil, 2 Tbsp water, and 1 tsp of baking soda. Set aside. Mix dry ingredients. Mix together remaining ingredients and add to day ingredients being careful not to overmix.

Scoop into greased muffin tins. Bake at 350 degrees or until golden and top springs back when gently pressed, about 20 minutes. Makes about 12 muffins.

Stolen lentil burgers

2009-04-01T14:02:00.000-07:00

So virus infected computers make it really hard to blog. Actually, without a computer I barely can remember how to pay bills or renew books at the library. And still, I am waiting for computer help. But I can't complain when the help will be free. And I have great friends, friends who help me by letting me use their computer all day while they are at work. I am in the process of researching high fructose corn syrup. There's a lot of hype about this syrup, but I don't know what to believe, what to reject. So I am researching and that will be my next big post. Until then, here's a follow-up to my bean post. I made lentil burgers last night. They were yummy, simple, and cheap. And my pickiest child loved them (with ketchup). And because they are a bit bland, I added lemon zest to the mix, next time I will add lemon zest and cilantro. And maybe, if I am organized, I'll make a yogurt, dill, cucumber sauce to serve with them. I mostly used this recipe from the newly discovered 101 Cookbooks. I like this site, it's full of great recipes I suspect (I've only tried one and read many others). And even though she said to use black lentils, my grocery store only sold green/brown colored lentils. They worked fine. I doubled the recipe and have been giving cold lentil patties to the girls for lunch!

The Magical Fruit

2009-03-05T09:55:00.001-08:00

To my dismay, my husband taught the girls the bean rhyme this summer. You know, "Beans, beans, the magical fruit, the more you eat, the more you toot." They happily chant this rhyme whenever they see beans and giggle uncontrollable if someone toots at the table.

Despite the antics they bring to my table, I've been trying to serve more beans. They are inexpensive, healthy even for diabetics, and my allergy plagued youngest can eat all kinds except kidney beans. Beans are high in fiber and protein. My need to save more on the grocery bill has me trying to use only dry beans. They take more planning, but I've never read anything saying that the more expensive canned beans are healthy compared to their dry counterparts.

Beans are healthy. They increase fiber intake which can lower risk of heart disease, lower cholesterol and keep your stools soft and regular. And for diabetics, the fiber in beans means they are absorbed slowly, so they help regulate blood sugars. The American Dietetic Association (ADA) recommends adults eat 25-35 g of fiber a day. Most Americans only eat 12-18 g a day, with teenagers and children consuming even less due to poor snacking habits. The ADA recommends children consumer their age in fiber grams plus 5 (so a 5 year-old should consume 10g of fiber per day). A cup of cooked beans provides at least 12 g of fiber (lentils and split peas can provide over 15 g). Now there are different types of fiber, but that is a discussion for another day since both types of fiber are beneficial.

Beans are also a great source of vegetable protein. A cup of cooked beans can provide 18 g of protein--making you feel full. Studies have shown that bean eaters can weigh as much as 7 lbs less than bean avoiders--maybe there is truth in the term beanpole.

Finally, beans have antioxidants. Antioxidants can stop free radicals from causing damage in the body. Meat doesn't have antioxidants.

The bean problem at my house is the uncomfortable one of gas. At my house, only one of us suffers from this problem--I'll let you guess who! I've read several vegetarian web sites and found some tips to stop the gas. Beans have a sugar called ogliosaccharides. We don't have the enzyme to break this sugar down. As it passes through our intestines, these large sugar molecules can cause gas.

Is there a solution? Maybe, every body is different but here are some possible solutions. First avoid canned beans. If you must them, rinse the beans thoroughly first. When using dry beans, always soak your beans. Change the soaking water a few times(I've heard plants like this water). And cook the beans slowly. Basically, your goal is too loosen the skins on the beans, which allows the sugars to escape. But you have to discard the water or the sugar gets reabsorbed. To speed up the soaking process up, start with boiling water. Don't add anything to the soaking water. Different beans require different soaking times, here's a chart from the Savvy Vegetarian to help you. And just so you know, navy bean, split peas, and brown lentils are the hardest beans to digest, thus the most gaseous.

Oh and products like Bean-O can help too if you want to buy them. These products extract a naturally occurring enzyme from mold that breaks down the gas-causing sugars in beans. We've never tried Bean-O and I've heard it is expensive and rather nasty tasting. But it does work. I've also read that gas is caused in part by not chewing food enough. Several gas sufferers have claimed that when they chew their food into a paste before swallowing, they experience almost no gas.

Enough information. Even my information-loving mind feels tired of details. Here's a link to a slow-cooker method of making refried beans. I wish I had discovered this recipe years ago as my girls love it! It lacks the fat and calories of canned refried beans. And re-frying is not needed, just a potato masher. I left out the pepper since my girls dislike spicy food and added a little rice milk to make the mashed beans creamy (rice milk due to dairy allergy). I've found that my girls love to spread these beans on a tortilla. They consume these little burrito-ish foods the same way they consume pizza! For whatever reason, my girls like smooth foods where the separate ingredients aren't visible. These fit the bill. And they reheat and freeze well. I'll post a recipe for lentil burgers next. Do you have a favorite bean recipe?

sources: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59, http://en.wikipedia.org/wiki/Dietary_fiber, http://heart-healthy-cooking.suite101.com/article.cfm/the_health_benefits_of_eating_beans,http://heart-healthy-cooking.suite101.com/article.cfm/the_health_benefits_of_eating_beans,http://www.webmd.com/diet/features/beans-protein-rich-superfoods, http://www.discovery.com/area/skinnyon/skinnyon970815/skinnyon.html, http://www.savvyvegetarian.com/svreports/beans_without_gas.pdf

Bob's Red Mill GF bread mix

2009-03-01T13:25:00.000-08:00

I'm due to write a post about beans and I have a great new recipe to share, but that can wait until later in the week.

In an effort to save money, I didn't buy a case of gluten-free bread from the coop this month. I've been trying to bake it instead. Oh, those gluten-free breads are fickle. If you under cook them, even a tiny bit, they sink. And you can't depend on them to turn brown at the right time--some of the gluten free breads never to brown. This week I tried a mix from Bob's Red Mill. It looked promising though the price of the mix is about equal to the price of a loaf so I won't be buying it again. I didn't cook the bread long enough and it sunk. It was delicious warm from the oven with butter and now tastes just ok, a bit rubbery and strange. I bet its the bean flours they used. I just don't like bean flour in my baked goods. The bread did rise like a champ which made me sing for a short time. From all my reading I think if I really want to bake my own gluten free bread, I need a bread machine. But then, in the long run, maybe the case of dependable rice flour bread is as cost effective as I'm gonna get.

Flax

2009-02-14T12:03:00.000-08:00

Flax is a word I wish would pop up quickly in my mind in a game of Scrabble A field of flax is looks beautiful and the US is the forth largest flax grower in the the world. Canada is number one. If Canada can grow flax, maybe we can in Michigan too? But alas, my gardening plans are already too full.

Flax is another seed, like quinoa, and it has a bit of a story. It seems that hundreds of years ago, the average earth dweller had a much greater variety of grains and seeds in their diet. And then many fell into disuse, thanks to the ease of wheat. I wonder, could the excess of wheat be the cause of so much sensitivity to wheat?

But I digress. Flax. Omega 3 fatty acid. You've probably heard the words together and heard the hype. But do you have any idea what an omega 3 fatty acid is? Do you know how to use flax?

Here's what Web MD says about Omega 3's and it's dizzying list of potential benefits, "It's the omega 3s -- 'good' fats -- that researchers are looking at in terms of their possible effects on lowering cholesterol, stabilizing blood sugar, lowering the risk of breast, prostate, and colon cancers, and reducing the inflammation of arthritis, as well as the inflammation that accompanies certain illnesses such as Parkinson's disease and asthma." Omega 3s have also been said to help prevent macular degeneration, improve skin and hair, increase immunity and aid recovery from depression.

Our bodies can't make Omega 3s which is why we must consume it in food form. However, the best source of Omega 3s is animal fat, not plant sources because the Omega 3s in flax oil have to be converted into DHA and EPA. If the conversion doesn't happen, which can be true of the elderly or the unhealthy, the Omega 3s do not get used. For this reason, the best source of Omega 3 is fish oil, but only high quality, pure, non-contaminated fish oil. Carlson's make some great tasting fish oils that even my kids like; my uber picky nutritionist and chinese herbalist in Montana even approved of Carlson's.

So why not skip the flax and just drink fish oil? Well, you can't bake with fish oil, but more on that later. Flax also has high fiber and lignans, a phytonutrient. According to Dr. Sears, " Lignans have received a lot of attention lately because of possible anti-cancer properties, especially in relation to breast and colon cancer. Lignans seem to flush excess estrogen out of the body, thereby reducing the incidence of estrogen-linked cancers, such as breast cancer. Besides anti-tumor properties, lignans also seem to have antibacterial, antifungal, and antiviral properties. " The estrogen flushing lignans may also help with menopause. Flax has a hundred times more lignans than any other grain. )

Flax may also help increase metabolism, and it's healthy fats boost brain power. And flax has protein, pound for pound almost as much protein as chicken or beef. Flax protein is high quality protein too. And for this diabetic, any way of adding protein to baked goods deserves mention.

Here's the catch though. Flax oil isn't cheap and it has a short shelf life. You have to keep it in the refrigerator and keep track of the use by date. So don't buy huge bottles unless you know you will use it. Whole flax seeds are the cheapest form of flax, but they will pass through your body unused unless you grind them (in a coffee grinder). Keep ground seeds in the fridge. You can buy vacuum packed seeds whole and they will last unrefrigerated for 10-12 months. Ground seeds will last unrefrigerated for up to 4 months. And don't buy that flax seed bread thinking you are getting a serving of flax unless you know the seeds are ground.

Now how to use the flax? As you might suspect, flax seed oil has a higher concentration of flax's beneficial nutritients than the seeds. Still, the ground seeds have the greatest variety of uses as they are easy to add to baked goods. Add the oil or ground seeds to smoothies or yogurt. In fact, one study suggests flax oil added to yogurt helps the fatty acids get incorporated in cell membranes. I like to add ground flax seeds to muffins and pancakes, even cake. Mix the oil or the ground seeds into salad dressings or meatballs. It has a slightly sweet and nutty flavor.

And for my allergy plagued friends, you can replace eggs in baking with 1 tbsp ground flax seed and 3 tbsp water mixed together. Such a replacement sometimes alters a recipe's texture, so experimentation will be necessary.

There is no set recommendation for flax seed consumption, but most nutritionist recommend 1-2 tbsp of ground flax seed or 1 tbsp of flax seed oil per day. One blogger I read likes to mix her ground seeds with honey and then spread it on toast.

So after all that research, I am inspired. Especially after seeing a study from the University of Toronto where flax seed reduced blood sugars up to 28% one hour after a meal. I just ordered a bunch of Bob's Red Mill Ground Flax Seed from my food coop. I did discover a general disagreement about the nutritional value of golden vs. brown flax seed. The consensus seems to be that golden flax is superior to brown in flavor. And that both are equally good if you purchase high quality seed. Now, how do we, as uninformed shoppers who desire health, find high quality seed. I always trust Bob's Red Mill and one site said the seeds should be slightly shiny and have a nutty flavor that crunches in your mouth and then turns gummy. But I don't usually taste pre-packaged things in the store so unless your flax source is bulk bins....good luck.

Let me know if try try flax or if you already have some great use for it.

sources: http://ezinearticles.com/?Omega-3-Benefits-and-Best-Omega-3-Sources&id=82793,http://www.webmd.com/diet/features/benefits-of-flaxseed?page=2, http://www.askdrsears.com/html/4/T041700.asp,http://www.mayoclinic.com/health/flaxseed/AN01258, http://freshflaxseeds.com/catalog/flaxfaq.php, photo from: http://www.knowtheflax.com/

The Seed Grain

2009-02-04T06:42:00.001-08:00

So four of you, according to last week's survey, have used quinoa. Please share your story. I love food with a story. That's why I did a little research on quinoa this week. Quinoa has a history.

Quinoa (Keen-wah). It's a tiny edible seed. The picture on the left is a bowl of uncooked quinoa; it looks like millet. It's gluten-free. This seed comes from the goosefoot plant, a relative of spinach and Swiss chard. It can be ground into flour, so technically it's a pseudograin. Most nutritionists just group quinoa with the grains.

Quinoa is native to South America and was once called, "the gold of the Incas" and the "mother grain." The Incas claimed (probably correctly) that the sacred seed improved the stamina of their warriors. It was usually the emperor who would sow the first quinoa seed each season with a golden shovel. But the Spanish colonists never took to the seed, saying it was a pagan food. Eventually, the seed became associated with poverty and was largely ignored for 200 hundred years.

The poor Spaniards missed out. These little seeds beat most grains in terms of nutrition. The seed is a complete protein, containing all the essential amino acids our bodies need. Our body can't synthesize amino acids, we have to get them from another source. Most grains contain amino acids, but not all nine of them in measurable amounts. Quinoa has all nine amino acids, including lysine, an amino acid that helps build and repair tissue.

Quinoa packs a whopping 8g of protein and 5g of fiber (21% of daily need) in just a 1 cup cooked. Thus, it is a superior grain to rice for diabetics and vegans (White rice has 5g of protein and 1 g of fiber). Quinoa also has high quantities of magnesium, a mineral that relaxes blood vessels. One study suggests that foods like quinoa which are rich in magnesium may help migraine sufferers.

Quinoa naturally has a bitter coating called saponin. Most quinoa sold in this country has been processed to remove the saponin (perhaps this is the real reason the Spaniards didn't like quinoa?). Agronomists have tried to introduce new breeds of quinoa with lower levels of saponin to the farmers in South America's Andes. The new breeds have been partially rejected because with lower levels of saponin, the birds eat the seeds. However, all this knowledge of the nutritional benefits of quinoa are leading world health organizations to try cultivating this seed in more countries with food shortages. The stem, leaves, and roots of the plant have medicinal uses and the plant makes good fodder for livestock. Really, quinoa is an exciting plant.

Quinoa has a distinct, slightly nutty flavor. You can use it place of rice or couscous. To cook it, you can use the standard rice formula of 2 cups of water to 1 cup of quinoa. Cook for 14-18 minutes, until the germ separates from the seed. Cooked quinoa has kind of a curly cue look to it. My girls object to the stronger flavor or quinoa, as opposed to rice. A friend taught me that using vegetable or chicken broth instead of water dulls the flavor of quinoa.

We like to eat quinoa with chicken and pepper stir fry, or try this recipe from Karina's Kitchen for warm spinach salad with quinoa and grape tomatoes. Last night I used a box of quinoa noodles that were on clearance at Meijer. I sauteed carrot and zucchini sticks in butter and lemon juice, added basil and the noodles and we had a yummy side dish (and the recipe was on the box!). Be careful with quinoa noodles though, if you overcook them, they are mush. You can buy quinoa at Krogers with an organic food section or at any health food store.

Sources: http://en.wikipedia.org/wiki/Quinoa,http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142,http://www.nutritiondata.com/facts/cereal-grains-and-pasta/10352/2, http://www.nutritiondata.com/facts/cereal-grains-and-pasta/5714/2,http://www.fao.org/docrep/t0646e/T0646E0f.htm

Fruit or vegetable?

2009-01-28T10:44:00.001-08:00

Growing up I learned that a tomato was a vegetable. Then in college, and since, I sometimes hear conversations where people give a scientific sounding definition that make tomatoes clearly a fruit. But they aren't sweet like most of my favorite fruits and I eat them in different ways. For this week, I decided to get to the bottom of the fruit/vegetable debate.

It didn't take much research to sort through the ins and out of my questions, but I love this fact I found. The question of whether a tomato is a fruit or veggie actually found its way into the supreme court in 1893. Yes, it's true. They ruled that for taxation purposes, a tomato is a vegetable. But they did recognize that botanically, it is a fruit.

Most of the confusion comes from the words fruit and vegetable and how they are used. Fruit is scientific word referring to the ripened ovaries of plant, which includes seed. In that sense, pumpkins, tomatoes, cucumbers, green beans, walnuts, as well as plums, apples and oranges are all fruits. The term vegetable has no place in the field of botany. It simply refers to the part of a plant that can be eaten. Examples include roots (carrots), leaves (lettuce), stems (asparagus), seeds (corn), bulbs (garlic), and flowers(broccoli). So a plant can be both a fruit and vegetable in the normal world.

The culinary world has added to the confusion with their own definitions. For cooking, plant parts used in savory(saltier) dishes are vegetables. Plant parts used to add sweetness are fruits. I think I grew up using the culinary definitions.

And mushrooms, well. scientifically speaking they are fungi. But commerce and cooks classify them as vegetables.

Regardless of the term, none of the seven of my friends who took my survey(thanks!) regularly eat enough fruit or veggies. The CDC used to recommend 5 servings a day as minimum. Now they have a cool new campaign where you go to their website and can use a calculator to determine what you need. It says I need 1.5 cups of fruit and 2.5 cups of vegetables a day. Then it directs you to parts of the website that show you how to accomplish that. For fun, I entered my dad's stats too. He needs 2 cups of fruit and 3 cups of vegetables. Of course, they didn't define fruit or veggie. But check it out anyway, it's fun and it might inspire you.

Sources: http://en.wikipedia.org/wiki/Vegetable,
http://www.sciencebob.com/questions/q-tomato_fruit_vegetable.php.Photo from www.freephoto.com

Food Blogs

2009-01-22T18:53:00.001-08:00

I been blessed by food blogs this past year. Sounds weird I know, but blogs like Karina's Kitchen have taught me that allergy restricted eating can be delicious. Karina's also taught me to be adventurous. Now I know what Teff flour is. And Shauna James of Gluten-free Girl fame gave me the best chocolate chip cookie recipe ever. And in case you love food blogs, or maybe you want to love food blogs but don't know where to find good ones, check out the Well Fed Network. This group of writers and editors follow food blogs, write them, critique them. And now they have an award (actually I think they do this every year, I just discovered it). Check out their website, you can browse the sites nominated for awards or just check the list of food blogs in about 15 categories that this network maintains. Maybe you'll fall in love.

Caffeine

2009-01-19T06:36:00.000-08:00

I used to write a Healthy Habits section on my other blog. I intended to write each week about food or health. It was meant to be a discipline, a writing exercise, a chance to research something I wanted to know about. I intended to write the last Healthy Habits about caffeine. I didn't have time though to research thoroughly and quick google searches turned up everything from caffeine, in moderate amounts is good for you to caffeine is poison. I gave up. I've renewed my interest. Here's what I've learned.

Caffeine is a natural substance occurring in over 60 plants. Almost 90% of the world's population consumes caffeine, most of it coming from coffee and cocoa bean, cola nuts and tea leaves. Caffeine is odorless and slightly bitter. Once ingested caffeine is quickly absorbed in the lining of your stomach. It stimulates the central nervous system, making you more alert, increasing your heart rate, and your metabolism. It is well documented that caffeine can increase urination, increase insomnia, increase athletic performance, and in too great a quantity cause migraine headaches. Of course, the effect of caffeine on individuals varies greatly.

There are many other if, ands, and buts associated with caffeine. There have been numerous studies linking a moderate amount of daily caffeine intake to all kinds of good and bad health effects. Of course, there is always someone who can explain why these studies do not have adequate evidence. I don't have the time or desire to sort through them all, but here are some interesting potential benefits of caffeine. The studies I've listed are studies I found quoted in numerous articles. Actually, most of the research is for caffeinated coffee, not caffeine alone. Studies have shown that men who drink a cup (8oz) of coffee a day have a 40% decrease in risk for gallstones. Regular coffee drinkers have a 25% decreased risk of colon cancer and 80% decreased risk for both liver cirrhosis and Parkinson's disease. One the newer studies even suggests that men who drink 1-3 cups of coffee daily have 54% decreased risk of diabetes and for women it was 30%. Of course more research is needed (isn't is always?). Maybe I should try to like coffee.

Some bad effects of caffeinated coffee, other than the more obvious ones like insomnia and potential addiction: increased risk of rheumatoid arthritis, increased urination, less absorption of calcium and iron.

So what is a good guideline for caffeine intake? I've read that 150mg/ caffeine a day is a safe, even for pregnant women and those trying to conceive. If you aren't pregnant, experts are more generous saying 200-300 mg a day is safe, moderate amount. Here's a chart to help you, keep in mind though that caffeine amounts vary based on preparation. For instance in tea, the hotter the water and the longer the steep, the more caffeine. In fact, you can steep tea leaves for 30 seconds, dump out the water, and resteep your leaves. Doing so will give you a cup of tea with 80% less caffeine than before. Good to know if you wish to have black tea before bed and you won't lose flavor.

Unless noted, serving size is 8 oz.
SoBe Adrenaline Rush 76 mg
Coffee (brewed, dripped, percolated) 90-140mg
Instant coffee 80-100 mg
Starbuck's Tazo
Chair Latte 75 mg
Espresso (1 oz) 35-65 mg
Mountain Dew (120z) 54 mg
Black tea 40-70mg
Diet Coke (12 oz) 47 mg
Coke Classic (12 oz) 35 mg
Green tea 25-40 mg
White Tea 6-35 mg
milk chocolate(1 oz) 1-15 mg
dark chocolate (1 oz) 5-35mg

sources: www.lifescript.com "Effects of Caffeine on your Body" by Samantha Rhodes and "Lesser Known Caffeine Benefits" by Brian Simkins, web MD "Coffee: The New Health Food?" by Sid Kircheimer, Gong Fu Tea newsletter Oct. 2008, www.mayoclinic.com, www.pepsiproductfacts.com, www.hubpages.com "Caffeine: Good or Bad For You?" by K. Cossaboon