[1] One of our favorite whole-grain breakfasts (photos #1, #3, #4, #5, #6, and #7 © Post Consumer Brands).(photo © Post Consumer Brands).

[2] For years, Shredded Wheat was produced by Nabisco (photo © Nabisco).

[3] The Original Shredded Wheat brand is now owned by Post

[4] Use Shredded Wheat in recipes; here it coats baked chicken with a sour cream sauce. The recipe.

[5] You can add Shredded Wheat to cookies, muffins, and cereal bars. Here’s the recipe for the bars.

[6] Crumble shredded wheat as a dessert garnish. Here, a Key lime parfait with a crunchy garnish shredded wheat. The recipe.

[7] How about Parmesan chicken with Shredded Wheat? Here’s the recipe.

[8] A 1931 as for Shredded Wheat. Note the original packaging (ad available from Period Paper).  

We are big fans of shredded wheat, which has its own national holiday: July 31st. To celebrate National Shredded Wheat Day, we offer you a history of the unique-looking breakfast cereal, plus ways to enjoy it it beyond the breakfast table.

Shredded Wheat cereal is a ready-to-eat breakfast cereal made from 100% whole wheat, formed into distinctive woven wheat biscuits.

It is one of the oldest cold cereals still sold today and a classic example of the early health-food cereal movement.

Original Shredded Wheat biscuits had no sugar, no salt, and no additives, and high fiber—just steamed and baked whole wheat.

Below:

> The history of cold breakfast cereal.

> The Shredded Wheat.

> More ways to use shredded wheat.

Elsewhere on The Nibble:

> The year’s 15 cereal holidays.

> The year’s 116 breakfast holidays.
 
 
THE HISTORY OF COLD BREAKFAST CEREAL

In the late 1800s, American diets were heavy in meat, fried foods, pastries, and alcohol, and short on vegetables and other fiber. This led to widespread constipation, indigestion, and dyspepsia (discomfort or pain in the upper abdomen, a common complaint of the time).

Health reformers, especially in Battle Creek, Michigan*, promoted whole grains and high-fiber foods to aid digestion.

Cold cereals like Shredded Wheat, Grape-Nuts, and Corn Flakes were created as “scientific” alternatives to greasy breakfasts.

The philosophy was that bland, whole-grain foods could “cleanse” the body and mind and promote longevity.

Plus, cold cereal fit into the vegetarian, temperance-oriented lifestyle promoted at sanitariums.
 
 
THE PIONEERS OF COLD CEREAL

 
 
THE HISTORY OF SHREDDED WHEAT

Henry Drushel Perky (1843-1906) was a lawyer, businessman, promoter and inventor. A devout vegetarian, he was an advocate of whole wheat and a pioneer in health food, invented Shredded Wheat in 1890.

In the early 1890s, at a Nebraska hotel, Perky, suffering from diarrhea, encountered a man similarly afflicted. The man was eating boiled wheat with cream to mitigate the problem.

Intrigued, in 1892, Perky took the idea of a commercial product made from boiled wheat to a machinist friend, William H. Ford. The two developed a machine that shredded wheat flakes and flattened the cooked whole wheat between steel rollers.

Voilà: the uniquely shaped and turned it into the pillow-like biscuits. (At first, Perky called them “little whole wheat mattresses.”)

They patented the machine in 1893 and presented the machine at the 1893 Columbian Exposition, marketed as a modern health food. It attracted attention for its health benefits and novel form.

In 1895, Perky launched the Cereal Machine Company in Denver, selling both the cereal and the machine to bakeries. Later that year, he opened the Natural Food Company, a factory in Boston, to mass-producing the cereal for consumers.

The company moved to Niagara Falls, New York, for the cheap hydroelectric power and proximity to wheat farms, and eventually became the Shredded Wheat Company.

His initial intention was to sell the machine. Instead, he ended up selling shredded wheat on the street from horse-drawn wagons, meeting consumer demand for a healthy breakfast, meant to be eaten with hot or cold milk (source).
 
 
The Patent Expires

The original patent for Shredded Wheat was issued in 1895. At that time, utility patents lasted for 17 years from the date of issue and thus expired in 1912. (Today it’s 20 years from date of issue, and 15 years for design patents. The name Shredded Wheat is also now generic.)

Nabisco introduced bite-sized Mini-Shredded Wheat in 1930 (decades before Frosted Mini-Wheats).

The cereal was popular enough that the Kellogg Company decided to introduce a similar shredded wheat product. This led to a landmark Supreme Court case: Kellogg Co. v. National Biscuit Co. (1938).

The court ruled that Shredded Wheat was generic after the patent expired, allowing competitors to make similar cereals. 

Nabisco acquired the company in 1928. Nabisco later merged with Kraft and then sold off its cereals. Post Foods (now Post Consumer Brands) currently produces Shredded Wheat in the U.S. In Canada and the U.K., the brand is owned by Nestlé, under license from Post.
 
 
Today’s Varieties

Post, which purchased Original Shredded Wheat from Nabisco, makes Original Big Biscuit, Original Spoon Size, and Spoon Size Wheat ’n Bran.

Most of the sweetened Nabisco/Post flavors have been discontinued, such as Post Honey Nut, Vanilla Almond, Mixed Berry, and the Frosted line (Cinnamon Roll, Mixed Berry, S’mores, etc.).

Kellogg’s has expanded beyond unfrosted Mini-Wheats into Blueberry, Maple Brown Sugar, Pummpkin Spice, Strawberry, Touch Of Fruits, and Little Bites variants including Chocolate.
 
 
OTHER WAYS TO USE SHREDDED WHEAT

Early cookbooks suggested using Shredded Wheat as pie crust, casserole topping, and even mock meatloaf filler.

Later, it became used often in desserts, from garnishes (photo #6) and toppings for crumbles and crisps to chocolate nests for Easter, as well as incorporated into:

 
An easy savory garnish: Mix crushed Shredded Wheat with seeds, olive oil, and herbs to sprinkle over dips, grains, roasted vegetables, salads, soups.

> Check out all these Shredded Wheat recipes from Post Consumer Brands.
 
 
________________
 
*Battle Creek, Michigan was home to Seventh-day Adventist headquarters, a group that promoting vegetarianism and health reform. John Harvey Kellogg’s success attracted imitators and created a cluster of sanitariums and health businesses, including early cereal companies. In fact, Battle Creek earned the nickname “The Cereal Capital of the World” because Post and Kellogg both grew out of the sanitarium culture.

†C.W. Post was a great marketer, and wanted a healthy, natural=sounding name, which appealed to the late 19th-century health food movement. It was promoted as nutritious, easily digestible, and energizing. The “Grape” came from grape sugar (glucose), which was believed to form during the cereal’s baking process; and “Nuts” referred to the hard, crunchy nuggets that resembled small nuts and had a toasty, nut-like flavor.

‡Force wheat flakes were introduced in 1901–1902, created by C.E. Barter and commercially developed with W.K. Kellogg’s help. It was one of the first ready-to-eat toasted wheat flake cereals. By 1903, Force was a national sensation in the U.S. and the U.K.

It was among the first cereals to rely heavily on mass advertising rather than just health claims. But it was a victim of changing tastes and management. As Americans wanted sweet cereals, Kellogg’s, Post, and Quaker Oats dominated shelves with their sugary brands. Plus, Force changed hands multiple times, diluting its marketing consistency. Force vanished from the U.S. by the mid-20th century, unable to compete with sugary cereals.
   

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[1] Fruit-based aqua fresca is a thirst-quencher in Mexico, Central America and the Caribbean. Here’s the recipe (photo © New York Times | Photo: Christopher Testani | Stylist: Simon Andrews).

[2] Coconut water is almost always drunk cold, as that’s when it’s most refreshing. But you can still serve it in a pretty with a garnish of forget-me-nots (photo © Julia Blotskyaya | Pexels).

[3] Iced tea. The garnish of apple slices (approximately 86% water) makes them a hydrating snack as well (photo © Tim DeWeerdt | Pexels).

[4] Ice water. Water hydrates equally whether cold or room temperature, still or sparkling, plain, or or flavored (photo © Hint).

[5] Lemonade can be flavored in so many ways. Check out these recipes (photo © Simit + Smith).

[6] A smoothie adds protein to your favorite hydrating fruits if the recipe includes yogurt Here’s the recipe (photo © Lil’ Luna).

[7] Spa water. Citrus fruits, berries, and herbs are a standard blend. For herbs, consider basil, cilantro, dill, fennel fronds, lavender, lemon balm, rosemary, sage, and tarragon (photo © Sunset Valley Growers).  

A hot day in July is a great day to hold National Refreshment Day. It’s celebrated on the fourth Thursday, this year July 24th.

“Refreshing” can mean food or drink, but it should be cool and light with thirst-quenching qualities.

You should increase your intake of fluids—especially water—to help your body maintain proper fluid balance and support essential physiological functions.

While water is undoubtedly the best hydrator, we researched the most refreshing drinks worldwide and drew up a list of refreshers, below.

But, bad news for some: alcohol is not on the list.
 
As good as that cold beer may feel great down, alcohol actually makes you thirstier—it’s dehydrating, the opposite of what the body needs in hot weather. See why below.

Also below:

> Foods that are hydrating.

> The year’s 24 beverage holidays.
 
 
REFRESHING BEVERAGES AROUND THE WORLD

Refreshing Drinks In The U.S.

In alphabetical order:

 
 
Refreshing Drinks In Europe

 
 
Refreshing Drinks In Latin America

 
 
Refreshing Drinks In The Middle East and Africa

 
 
Refreshing Drinks In Asia

 
We didn’t include Thai iced tea or coffee because of the large amount of heavy sweetened condensed milk.
 
 
 
REFRESHING FOODS

Certain foods are widely considered to be refreshing. Not surprisingly, they tend to be: chilled or cold, light in texture, moist or juicy. They can be sweet or tart.

 
Savory choices:

 
In general, stay away from salt. Lemon or lime zest, grated ginger, and mint are cooling substitutes.
 
 
WHY ALCOHOL MAKES YOU THIRSTIER

Alcohol is a diuretic, meaning it removes water from the body by increasing urine production. This causes the body to lose more fluids than it takes in, leading to dehydration.

 
If you must have any alcohol, the trick is to alternate each drink with tall glasses of water.
 

[8] One of our favorite sparklers, S. Pellegrino Sparkling Water, comes in cans for easy portability and recycling (photo © San Pellegrino).  

 
To dot the I’s and cross the T’s, another juice holiday is August 29th, National Lemon Juice Day.
 
________________
 
*Not all bubble tea contains tea, despite the name. Yes, traditional bubble tea contains real brewed tea (black, green, jasmine, oolong, etc.), mixed with milk or fruit flavorings, sweetened, and served with tapioca pearls, jelly, or popping boba.
 
Non-tea bubble tea is made with milk, creamers, or fruit syrups, but no actual tea (and is thus caffeine-free). Some examples: taro “milk tea” (taro powder and milk), fruit “milk tea” (made with fruit syrups and milk), and brown sugar boba (milk, brown sugar syrup, tapioca pearls [boba]).

> The history of bubble tea.

†The spritz originated in northern Italy in the 19th century when Austrian soldiers diluted local wines with a “spritz” (splash) of soda water. Over time, it evolved into a cocktail with a bitter liqueur and sparkling wine, like the Aperol Spritz. (The history of the spritz).

With the rise of non-alcoholic or “zero-proof” versions of alcohol, mocktails are created that follow the same formula: a bitter or aromatic base, a sparkling component (water, tonic water), citrus juice, and an optional citrus or herb (mint, rosemary) garnish.

‡Fruits with the highest water content include those that are 90% and above water (cucumber, cantaloupe, strawberries, watermelon) and those that are 80% to 89% (apples, grapefruit, grapes, oranges, peaches, pineapple, raspberries).

Other fruits are still nutritious, but less hydrating—and more calorie- and fiber-dense per gram. They include avocado, banana, passionfruit, persimmon, and dried fruits.

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[1] These edamame are better than the ones at Japanese restaurants! Deft spicing makes the super-delish (recipe and photo © Hannah Kamkinsky | Bittersweet Blog).

[2] We came across this side and it’s become a favorite. Here’s the recipe. You can make it with white rice, but brown rice delivers a better symphony of flavors. For a main course, top with chirashi or grilled fish (photo © Onolicious Hawaii).

[3] Edamame has become so popular, you can find it in most frozen food aisles (photos #3, #9, and #11 © Seapoint Farms).

[4] We’re a big fan of La Tourangelle oils, but you can find a less expensive bottle from Whole Foods’ 365 Brand. Be sure you get toasted* sesame oil (photo © ChefShop).

[5] While the exact ingredients can vary, shichimi togarashi, Japanese Seven Spice, typically includes red chile pepper, sansho pepper (Japanese chile pepper), sesame seeds, orange peel, ginger, nori (dried seaweed), and poppy seeds. You can blend your own with this recipe (photo © Oaktown Spice Shop).

[6] You can find shiitake powder at health food stores or online (photo © Orgfun | Amazon).

[7] You’ve heard of three-bean salad; this is three-bean inari sushi. The deep-fried tofu pouches (abura-age) are simmered in a sweet and savory broth, then stuffed with kidney beans, edamame, and great northern beans (photo © Eiliv Aceron | Pexels).

[8] Edamame (soybeans) growing on the bush (photo © Dipak Shelare |YAYMicro | Panther Media).

[9] Add edamame to your daily salad, be it green or tuna (photo © Vo Thuy Tien | Pexels).

[10] Top a bowl of greens with salmon, chicken, and the colors of the rainbow.  

Edamame (ay-dah-MOM-may)—young, green soybeans harvested before they fully mature (photo #7)—has a long history rooted in East Asian agriculture and cuisine, particularly in Japan, China, and Korea.

In addition to their appearance in Asian restaurants in the U.S., they have become a fusion food.

 
The recipe follows. Below you’ll find:

> The history of edamame.

> Why soybeans are a nutritional powerhouse.

> The year’s bean holidays.

> Head to the different types of beans: a photo glossary.

> Here’s how to eat edamame (YouTube).
 
 
RECIPE: SPICED EDAMAME

Thanks to Hannah Kaminsky of Bittersweet Blog, whose recipe inspired this article.

If you’re purchasing the Japanese ingredients for the first time, you’ll find many uses for them.
 
Ingredients

 
Preparation

1. BOIL the edamame in plenty of water for 4-5 minutes until tender. Drain thoroughly.

2. TOSS with the sesame oil, shichimi togararshi, shiitake powder, and salt.

3. ADJUST the seasonings to taste. We’ve enjoyed them at all temperatures: hot, room temperature, and chilled.

Variation:

4. TOSS the edamame into the air fryer for 8 minutes at 400°F until lightly charred around the edges. This extra step really takes the edamame to the next level!
 
 
THE HISTORY OF EDAMAME

Soybeans have been cultivated in China for more than 5,000 years. While they were and are primarily for their fully mature, dried form to make products like tofu and soy sauce, edamame, the immature green soyeans, likely originated as a seasonal, fresh preparation.

And likely in Japan: References to eating green soybeans are sparse in ancient Chinese texts.

The word edamame is Japanese. It translates to “stem beans”—the pods were traditionally boiled while still attached to the stem for easier handling and storage. (In English usage, the word is both singular and plural [like sushi]).

Soybean cultivation in Japan is believed to have begun around the early Yayoi period, approximately 300 B.C.E. to 300 C.E. Yet, many centuries pass by before we hear of edamame.
 
Edamame Appears In The Food Record

 
 

[11] Whether a green salad, grain bowl, or poke bowl, edamame adds lots of nutrition and bright color.

NUTRITION: EDAMAME ARE GOOD FOR YOU!

Edamame (young, green soybeans) are not only delicious and versatile—they’re also highly nutritious. They’re:

 
 
A YEAR OF BEAN HOLIDAYS

 
Plus:
 

 
 
________________
 
*Toasted sesame oil is made from roasted seeds, and has a richer, nutty flavor and a darker color than regular sesame oil, made from raw seeds. Toasted sesame oil has a lovely aroma and is used primarily as a finishing oil or for adding flavor to sauces and dressings (we like to use 2/3 EVOO and 1/3 toasted sesame oil in a vinaigrette). Regular sesame oil has a neutral flavor and a higher smoke point, making it useful for general cooking and frying.

†The history of Japanese cuisine in the U.S. moved outside of Japanese-American enclaves and into the mainstream in the 1950s, with interest from returning American servicemen who had been stationed in Japan. Teppanyaki, exemplified by Benihana, founded in 1964 in New York City, introduced theatrical cooking to Americans. Other restaurants opened introducing sukiyaki and tempura.

In the 1960s and 1970s, sushi bars began to appear in major U.S. cities. Sushi gained popularity among foodies, and the rise of health-conscious eating of more fish attracted others.

In 1971 Nissin Foods introduced packaged ramen to the U.S. market, and by the late 1970s, the inexpensive and filling instant ramen had become a staple food among students.

In the 1980s–1990s, sushi restaurants and Japanese fast-casual dining grew rapidly, expanding beyond cities to suburbs, shopping malls, and airports. Dishes like teriyaki, miso soup, and udon noodles became mainstream.

In the 2000s, grab-and-go sushi began to appear in supermarkets, and authentic ramen shops began opening in major U.S. cities. Poke bowls, sashimi-inspired but created in Hawaii, appeared, as did ice cream mochi, invented in California as an Americanization of the Japanese rice dough sweet.

Social media brought us sushi burritos and ramen burgers)Japanese fare is now a staple in America, at prices from fast food to high-end omakase sushi experiences costing several hundred dollars.

‡This has nothing to do with beans. The holiday was named for a hospital therapy dog named Bean, and celebrates all canine colleagues who give us a lift.
 
 
 

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[1] Yellowfin tuna, also known as ahi (photo © Anh Tuan To | Unsplash).

[2] Bluefin tuna (photo © Vital Choice).

[3] Tuna is caught and flash-frozen. These bluefins are ready for purchase at the Tsukiji Fish Market in Tokyo (photo © David Dibert | Pexels).

[4] American Tuna is available with sea salt, salt-free, garlic, jalapeño, and in the photo, smoked tuna (photo © American Tuna).

[5] Fishwife tuna is available in regular or spicy olive oil or lemon-flavored (photo © Fishwife Tinned Seafood Co.).

[6] Ocean Naturals offers albacore and yellowfin tuna in both solid and ventresca‡‡ [tuna belly] (photo © Ocean Naturals). Also see photo #16 below.

[7] Scout has cans of albacore, albacore in pesto, and smoked albacore, and some great flavored seafood snacks—see photo #13 (photo © Good Eggs).

[8] The Tonnino line has premium fillets in water or olive oil, ventresca‡‡ [tuna belly], plus flavors we love: capers and sundried tomatoes, garlic, jalapeño, lemon and papper, and oregano (photo © Tonnino).

[9] Wild Planet’s line includes albacore and skipjack in cans, jars, single-serve pouches, flavors (Dill Pickle, Jalapeño & Cumin) and a variety of ready-to-eat meals (photo #14) with beans, grains, and pasta (photos #9 and #14 © Wild Planet Foods).

[10] Marine Stewardship Council logo.

[11] Aquaculture Stewardship Council logo.

[12] Fishery Improvement Projects logo.  

World Tuna Day, May 2nd, highlights the importance of doing what we can to manage the wild tuna* supply to maintain sustainability.

World Tuna Day was declared in 2017 by the United Nations, to focus on conserving the world’s tuna stocks.

Tuna is one of the most important fish species. While shrimp consistently ranks as America’s most consumed seafood by volume, salmon and tuna vie for second and third place.

Where would we be without tuna? It’s easy for each of us to play a small part in renewable tuna—i.e. not depleting the resources.

Here are some practical ways you can enjoy tuna while helping to maintain supplies and supporting the ocean environment.
 
 
BE ON THE LOOKOUT FOR CERTIFICATIONS

Start with an awareness of sustainable certifications for the fish you purchase, whether at a market or in a restaurant.

 
Restaurants that purchase certified sustainable seafood will so note it on their menus.

There are also programs that can help you identify restaurants committed to sustainable seafood:

 
Some fish may lack certifications, but offer you other affirmations of environmental sustainability.

 
 
AT FRESH FISH MARKETS & COUNTERS

When buying fresh fish, look for the certifications and methods and certifications above.
 

[13] Scout Seafood Snacks are grab-and-go, with a spoon included, in Chili Crisp, Chile Jalapeño Crisp, Za’atar Crisp (photo © Scout Canning but best inventory is on Amazon).
 
 
ON STORE SHELVES: SUSTAINABLE TINNED TUNA BRANDS

Look for sustainably caught and processed tuna. The number of brands keeps growing due to consumer demand.

In alphabetical order:

 
 
Store Brands with Sustainable Options

 

[14] Wild Planet’s grab-and-go meals can be enjoyed heated or at room temperature.
 
 
BIG-BRAND SUSTAINABLE CANNED TUNA

To meet consumer demand, the major brands have also introduced sustainable product lines. Look for:

 
 
DOWNLOAD THE SEAFOOD WATCH APP

Seafood Watch will guide you to make responsible seafood choices. The information is constantly updated to indicate sustainable seafood by region.

There is also a sushi guide and guides in Spanish.

Download the app at the App Store, or download and print paper guides here.
 
 
CANNED TUNA SUBSTITUTES

At a restaurant, if you want to curtail your tuna consumption, there are other choices on the menu.

What about canned tuna?

Reducing overall tuna consumption helps decrease pressure on wild populations. While many people have been brought up to choose solid white or chunk white tuna, skipjack, which is usually labeled “light” tuna, is a more sustainable choice.

We actually prefer the more robust-flavored skipjack to the milder white albacore.

Bonus: Skipjack has significantly lower mercury levels than albacore.

Note that in the U.S., F.D.A. regulations permit only albacore can be labeled as “white tuna.”

All other tuna species must be labeled “light tuna,” even if their meat has a relatively light color (like some yellowfin).
 
 
Beyond Skipjack

If you eat a lot of canned tuna and you don’t want to cut back on your fish consumption, there are other choices to try that still provide convenience-in-a-can.

In alphabetical order:

 
Plus:

 

[15] Sometimes you just want a high-protein, high-omega-3 snack. This is a can of Ocean Naturals Albacore Ventresca (tuna belly) in Olive Oil with Piquillo Peppers.
 
 
> Check out the different types of tuna in our Tuna Glossary.

> Enjoy even more in our Fish & Seafood Glossary.
 

________________
 
*Most tuna is wild-caught, not farmed, because of the size of the fish. However, some preliminary development is underway in Japan to breeding of Pacific bluefin tuna in captivity.

†FAD is an acronym for Fish Aggregating Device, a floating man-made object designed to attract fish to a specific location, making them easier to catch.

‡Bycatch refers to marine animals (dolphins, fish, sea turtles, etc.) that are caught unintentionally while fishing for a different species. These animals are often discarded as they are not part of the desired catch or cannot be sold legally.

‡‡Ventresca is the fatty belly portion of the tuna, typically from albacore or yellowfin, and is usually canned in olive oil. It is the “gourmet” end of canned tuna. It is similar to toro, also the fatty belly of bluefin (or other) tuna used in sushi and sashimi. The difference is that ventresca is usually preserved, and from albacore or yellowfin; while toro is fresh, raw, and from bluefin tuna.
 

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Truth to tell, we had never heard of boiled peanuts, a Southern specialty. While many Southern specialties—barbecue, chicken and waffles, cornbread, hot sauce, and pecan pie, for example—not to mention Bourbon—boiled peanuts had never crossed our path.

But when Dixie Grace’s wrote to us to try her boiled peanuts—and added that there was a National Boiled Peanuts Day on February 21st—how could we resist?

While we missed National Boiled Peanut Day, we have enough upcoming events Easter, Mother’s Day, Father’s Day, even July 4th, to make gifts of the all-American peanut in a form beyond what most of us eat (i.e., roasted peanuts).

Dixie Grace’s Boiled Peanuts are our Top Pick Of The Week because everyone should know what boiled peanuts are like.

More about them follows, but first:

> The history of boiled peanuts is below.

> So are all the peanut holidays.

> Beyond the peanut: all the nut holidays.

> The history of peanuts.

> Why are peanuts called goobers?
 
 
WHAT ARE BOILED PEANUTS?

Simply that: green (raw) peanuts in the shell that are boiled with a bit of salt and lemon, plus other seasonings if you want them spicy or sweet.

A protein-rich snack popular in the South, they deliver layers of flavor with just four simple ingredients: peanuts, salt (Dixie Grace’s uses pink Himalayan salt), water, and lemon.

You end up with a peanuts that are more tender and buttery. They’re vegan, gluten-free, cholesterol-free, non-GMO, and keto-friendly.

Nutritionally, peanuts are a protein powerhouse snack (7g per serving), 18% DV of fiber, gluten free, and cholesterol free, with lots of vitamins and 80+trace minerals. Dixie Grace’s are dairy free, soy free, and non GMO.

Open the bag and you’ll see what looks like most, dark brown peanut shells (photos #1 and #2). Pick one up and they immediately pop open revealing the red-skinned peanuts inside.

This Southern snack is popular fare at weddings, family reunions, tailgates, and other parties.
 
As you can see in the chart that follows:

 

[10] Boiled vs. roasted Peanuts: nutritional differences (image created by ChatGPT).
 
 
BEYOND SNACKING: HOW TO ENJOY BOILED PEANUTS

Just as with regular peanuts, boiled peanuts are surprisingly versatile in the kitchen. Remember that peanuts are legumes, belonging to the same botanical family (Fabaceae) as beans, lentils, and peas.

Since boiled peanuts are cooked, you can use them as you would any cooked legume.

They soak up flavor well and can act like legumes in many recipes.

And as an aside, although most snack peanuts are roasted, peanuts can be eaten raw, just like their fellow legumes such as fava beans, green beans, green peas, mung beans, snap peas, snow peas, and soybeans (edamame).

 
 
GET YOUR BOILED PEANUTS

Original Flavor: As mentioned above, just peanuts, water, lemon, and pink Himalayan salt.

Hot & Spicy: With an added blend of herbs and spices that delivers just enough kick.

While the peanuts are perfectly delicious as is, there’s a “Starter Kit” with dry seasoning and drizzle toppers that make a fun gift. Boiled Peanuts!

> Head to DixieGraceBoiledPeanuts.com.

We ate ours at room temperature, but you can heat them:

 
 
THE HISTORY OF BOILED PEANUTS

Boiled peanuts have deep roots in Southern cuisine, particularly in the states of Alabama, Georgia, and South Carolina.

However, their origins trace back to Africa and South America, where peanuts (originally from South America) were cultivated and later brought to North America via the transatlantic slave trade.

> The history of peanuts.

African culinary traditions included boiling legumes, and enslaved people in the South likely adapted this technique to peanuts.

By the late 19th and early 20th centuries, boiled peanuts became a popular snack among rural Southerners. They were especially common in late summer when fresh green peanuts (not fully dried) were harvested.

Today, boiled peanuts remain a beloved Southern tradition, often enjoyed at roadside stands, festivals, and social gatherings.
 
 
PEANUT HOLIDAYS

 
Plus:

[1] Fresh out of the pot (photos #1, #2, and #3 © Dixie Grace’s Boiled Peanuts).

[2] Just four ingredients: peanuts, water, lemon, and pink Himalayan sea salt.

[3] Available in Original and Hot & Spicy.

[4] These are peanuts freshly-pulled from the ground (photo © Once Again).

[5] These boiled peanuts were made in a slow cooker. Here’s the recipe (photo © Chef Hugh Acheson).

[6] Here’s a pressure cooker recipe (photo © Hannah Kaminsky | Bittersweet Blog).

[7] Add them to any dish for protein and texture; here, a noodle bowl (photo © Zhugewala | Pexels).

[8] On a road trip through the South, Grace discovered boiled peanuts at a roadside farm stand and “was blown away by their unique taste and texture” (photo © Mikhael Mayim | Pexels).

[9] You can make your own with green (raw, unroasted) peanuts, although in her recipe on Bittersweet Blog, Hannah Kaminsky says that roasted peanuts work, too Alabama Peanut).  
 
WHY ARE PEANUTS SOMETIMES CALLED GOOBERS?

“Goober” comes from the Bantu word nguba, meaning peanut.

Enslaved Africans brought peanuts to the American South used this word, and it entered English through Gullah, a Creole language spoken by African Americans in the Lowcountry region of South Carolina and Georgia.

Its first-known use in American English is found in the early 1800s, in the southern U.S.

“Goober peas” became a common colloquial term for boiled peanuts, especially among Confederate soldiers during the Civil War.

“Goober Peas” subsequently became the title of a folk song popular during the war: “Eating goober peas, good old goober peas…”

We learned the song in our grade school songbook. Here it is, sung by Burl Ives, a Grammy Award-winning folk singer who became a CBS Radio star and a film actor.

“Goober” also became a slang term for a silly or clumsy person (some people will remember Goober Pyle from The Andy Griffith Show).

But originally, the word just meant “peanut.”

And that’s why a popular brand of chocolate-covered peanuts is called Goobers.
 

[11] Goobers: chocolate-covered peanuts (photo © Ferrara Candy Co.).
 
 

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Why is it that we only think of baking macaroons around Passover?

This cookie, composed of coconut and egg whites, was created by Italian Jews for the eight days of Passover, because it has no flour or leavening (which cannot be eaten during the observance). The recipe was introduced to other European Jews and became popular as a year-round sweet.

The recipe takes only 35 minutes from start to finish. Bake them now and store them in an airtight tin. They also freeze well.

And they’re gluten-free!

> The year’s 44 cookie holidays

> The history of macaroons.

> The history of cookies.

> The 11 basic cookie categories.

> The different types of cookies: a photo glossary.

> The year’s 44 cookie holidays.
 
 
RECIPE: CHOCOLATE MACADAMIA MACAROONS

Thanks to Taste Of Home for this recipe, which was developed by Darlene Brenden, Salem, Oregon and tested by Taste of Home Test Kitchen.

Prep time is 20 minutes and cook time is 15 minutes. We recommend making a double batch, because these little bites will disappear quickly.

Our personal indulgence is to use fine baking chips or chocolate bars rather than packaged chocolate chips; although we do use Guittard chips regularly.

 
Ingredients For 18 Cookies

 
Preparation

1. PREHEAT the oven to 325°F. In a large bowl, mix the first 6 ingredients. Then stir in the egg whites, corn syrup, and vanilla and blend well.

2. DROP the dough by the tablespoonful onto greased baking sheets, 2 inches apart. Bake until the cookies areset and dry to the touch, 15-20 minutes.

3. COOL in the pans for 5 minutes. Remove to wire racks to cool completely.

4. DIP half of each cookie into melted chocolate, allowing the excess to drip off. Place on waxed paper and let stand until set.

Coconut macaroons will last up to 1 week stored in an airtight container. You can freeze them for up to 3 months by placing them in layers separated by parchment or wax paper.
 
 
BAKING WITH NATURAL VS. DUTCHED (DUTCH PROCESS) COCOA POWDER

There are two basic types of cocoa powder, natural, which is untreated, and Dutched, which is treated with alkalai (photo #3).

Dutched chocolate, or Dutch process chocolate, is a deeper brown color, which leads most people to think that it is richer and has more chocolate flavor.

However, the alkali added to Dutched cocoa changes the pH of the cocoa to make it milder in flavor than natural cocoa, not deeper.

In 1828, Coenrad Johannes van Houten, the same engineer who developed the hydraulic press that created cocoa powder by crushing the nibs to separate the fat (cocoa butter), developed the process of treating the nibs with alkaline salts (alkali)* to neutralize the acidity and bitterness prior to crushing.

Van Houten was Dutch, so the process became known as Dutch process, or Dutching.
 
 
Are They Interchangeable?

You should not substitute these two types of cocoas in baking when a recipe specifically calls for one type. While both will make a nice cup of cocoa, the leavening in a recipe will vary because of the differing acidities.

Recipes that specify the type of cocoa powder are have been designed for that type. Using the wrong type can affect the rise and texture of the baked good.

It the recipe is not specific, like the one above, you can use either. It doesn’t matter in the macaroon recipe, because there is no leavening (baking soda, baking powder) to react with the acidity.
 
 
HERE’S A COMPARISON OF BOTH TYPES

Natural Cocoa Powder

 
Dutch-Processed Cocoa Powder

 
> Here’s more about cocoa powder production.

[1] Chocolate macaroons, dipped in chocolate. The recipe is below (photo © Taste Of Home).

[2] Don’t use old coconut that’s been lying around. You need recently-shredded coconut that’s still moist (photo © Gourmet Food World).

[3] Should you use natural or Dutched cocoa powder? See the discussion below (photo © King Arthur Baking).

[4] Coconut macaroons typically don’t contain nuts. Along with the cocoa, macadamia nuts add a special touch. If you prefer, you can substitute almonds (photo © iStock Photo).

[5] If you’re melting chocolate chips for dipping, use a top brand like Callebaut or Guittard (photo © Cocoa Dolce).

[6] Many macaroons are prepared without any chocolate garnish, but we’re definitely in the “dip it in chocolate” camp (photo © McCormick).  

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February 17th happens to be National Cabbage Day, and this week it also falls on Meatless Monday. And it’s cold out. So it couldn’t be a better day to make this Sweet & Sour Cabbage Soup, a hearty bowlful of cold-weather comfort that’s also:

 
The homemade croutons are an extra treat. Many thanks to Nava Atlas of The Vegan Atlas for the recipe.

A cozy meal for a winter day, it’s a generous soup pot full of inexpensive ingredients — onions, garlic, potato, carrots, and of course, cabbage, in a paprika-spiced broth.

Below:

> Sweet and sour cabbage soup recipe.

> The history of cabbage soup.

> The year’s 9 cabbage-related food holidays.

Elsewhere on The Nibble:

> The history of cabbage and yummy cabbage recipes.

> A photo glossary of antioxidant terms.
 
 
RECIPE: VEGAN SWEET & SOUR SOUP

Nava says, “Don’t be intimidated by the length of the ingredient list. Everything just gets tossed into the pot at a leisurely pace.”

She adds, “The recommended lemon/sugar balance in the recipe yields a subtle sweet/sour flavor, so feel free to add more to please your palate.”

You can substitute sucralose or agave for the sugar.

While this recipe was made with green cabbage (the most common), for extra nutrition you can make this soup with red cabbage. See the nutrition details in the footnote†.

 
Prep time and cook time are each 20 minutes.

Ingredients For The Croutons

 
Ingredients For The Soup

 
Preparation

1. MAKE the croutons. Preheat the oven to 350°F. Spread the bread cubes in a single layer on a baking sheet brush lightly with olive oil. Use a spatula to ensure even browning and crisping by gently stirring them every few minutes.

Bake until golden and crisp, about 12 to 15 minutes. Remove from the oven and set aside.

2. HEAT the oil in a large soup pot. Add the onions and garlic and sauté over medium heat until golden, about 8 minutes.

3. ADD the water, carrots, potatoes, cabbage, bell pepper, tomatoes, wine, paprika, and cumin. Bring to a slow boil, then lower the heat. Cover and simmer gently for 30 minutes, or until the vegetables are tender.

4. STIR in the lemon juice and sugar, as well as the optional balsamic vinegar. Add more lemon juice and/or sugar until you get the sweet/sour balance that pleases your palate. Season with salt and pepper. If you’d like a spicier soup, add the cayenne or red pepper flakes to taste.

5. SIMMER over low heat for 5 minutes longer. If time allows, let the soup stand off the heat for an hour or two to develop flavor. If the soup is too crowded, add a bit more water, adjust the seasonings and sweet-sour balance, then heat through before serving.

6. TO SERVE you have two options with the croutons. Either way, sprinkle with snipped dill.

 
 
THE HISTORY OF CABBAGE SOUP

Cabbage (Brassica oleracea) is believed to have originated along the European coastal areas of the Mediterranean Sea. The wild ancestors of cabbage, known as wild mustard (Brassica oleracea var. oleracea), grew in these regions and were first domesticated by ancient civilizations, including the Greeks and Romans.

Easy to grow even in cold climates, easy to store, simple to make, nourishing, and affordable, cabbage dishes that has been a staple in various cuisines.

The health and nutrition angle was underscored in the 1980s as scientific research on oxidative stress and free radicals expanded, and antioxidant-rich foods began to gain traction.

> Check out this list of antioxidant foods.

Cabbage goes one step further. As a member of the Brassica or Cruciferous family*, “the world’s healthiest vegetables,”
The Romans were known for their love of cabbage and often used it in soups and stews, believing in its medicinal properties.

During the Middle Ages, as cultivation expanded northward, cabbage soup became a common dish among European peasants. Soups and stews were an essential part of medieval diets, cooked over an open fire with whatever vegetables, grains, or meats were available.

Cabbage soup became a signature dish in Eastern European cuisine, in countries like Hungary, Poland, Ukraine, and Russia.

Also in the Middle Ages, European cabbage was introduced to Asia, where it became a key ingredient in Chinese, Japanese, and Korean cuisines.

Earlier, napa cabbage had been developed in China during the Tang Dynasty (7th–10th centuries C.E.). It’s believed to be a hybrid of bok choy and a turnip-like Brassica.

European immigrants brought cabbage to the Americas in the 16th and 17th centuries. It became a common crop in colonial America, widely grown for its hardiness and nutritional value.

Cabbage remains a great winter vegetable. Cooler temperatures enhance their sweetness.
 
 
A YEAR OF CABBAGE & RELATED HOLIDAYS

[1] Sweet and sour cabbage soup (photos #1 and #2 © Hannah Kaminsky | Bittersweet Blog).

[2] Close up.

[3] Fresh dill adds wonderful flavor and aroma to any type of cabbage soup (photo © Paper Chef).

[4] A head of green cabbage, still on its stalk (photo © Freestocks | Pexels).

[5] Red cabbage, also called purple cabbage, has the most antioxidants (photo © The Nibble | Canva).

[6] Savoy cabbage has crinkly leaves and a milder taste (photo © Monika Grabowska | Unsplash).

[7] Napa cabbage, also called Chinese cabbage (photo via Itsys Spark).  
________________

*The Cruciferous group, also called the Brassicas, includes arugula, bok choy, broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, cress, horseradish, kale, kohlrabi, mizuna, radish, rapini (broccoli rabe), rutabaga, tatsoi, turnip and wasabi. For an understanding of their classification in botany, head here.
 
†Nutritional Differences by Type Of Cabbage:

Green Cabbage (Brassica oleracea, photo #4) has the mildest flavor and a firm texture. It’s high in Vitamin K (important for blood clotting and bone health), rich in Vitamin C (boosts immunity and skin health), a good source of fiber (aids digestion), contains sulfur compounds (supports liver detoxification).

Red (Purple) Cabbage (Brassica oleracea, photo #5) has a slightly tougher texture and peppery flavor. It’s the highest in antioxidants (rich in anthocyanins—which give it the purple color—and help fight inflammation, plus the polyphenols (the group in which anthocyanins belong0 are linked to heart and brain health), and has about 30% more Vitamin C than green cabbage.

Savoy Cabbage (Brassica oleracea var. capitata, photo #6) is milder and more tender than green cabbage. It’s lower in fiber than green cabbage, which makes it easier to digest, but on the other hand, provides less fiber. It has more more folate, which is important for DNA synthesis and pregnancy health; and it contains carotenoids for eye health. Its crinkly leaves make it the most beautiful of the cabbages.

Napa Cabbage (Chinese Cabbage) (Brassica rapa subsp. pekinensis, photo #7), another pretty cabbage, has a soft, mildly sweet taste and delicate texture. It’s lower in calories but high in water content for hydration. It’s rich in folate and Vitamin A, which supports skin and eye health. It contains glucosinolates, compounds linked to cancer prevention.

Since cabbage is high in water (about 90%) and fiber, it is very filling while being low in calories. The different species range from 25 to 30 calories per 100 grams (3.5 oz) of raw cabbage.

‡It’s easy to make seasoned croutons. You can season them with salt, added to the olive oil or melted butter, but also make:

Spiced croutons: Add chili pepper flakes or cayenne to the oil. In other recipes, different spices may pair well, e.g. cumin, curry, garlic, oregano, even sweet spices like allspice, cinnamon, cloves, or nutmeg.

Herbed croutons: Add any dried herbs you like—basil, dill, parsley, rosemary, or thyme, e.g. If you prefer fresh herbs, chop them finely and toss the bread cubes in them after they’re finished baking.
 
 

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[1] This easy-to-make Warm Eggplant Salad hit the spot on a chilly day. When it’s warm out, enjoy it hot or chilled (recipe and photos #1 and #2 © Hannah Kaminsky | Bittersweet Blog).

[2] A graffiti eggplant. The variety looks like the fairytale eggplant (photo #4) but the latter is much smaller—a mini size.

[3] Solanum melongena is the the most widely cultivated of the five worldwide eggplant species. This purple globe eggplant is the most familiar, but other popular varieties are fairytale, Chinese, graffiti, and Japanese eggplants (photo © Amber Engle | Unsplash).

[4] The fairytale eggplant (photo © Botanica Restaurant | Los Angeles).

[5] The right produce departments and farmers markets sell a color mix of cherry or grape tomatoes (photo © Love Food Art | Pexels).

[6] Bright green basil adds to the color palette of the salad, in addition to its aroma and complex flavor, with notes of anise, mint, and pepper (photo CC0 Public Domain).

[7] While pine nuts suit the Italian profile of the recipe, almonds and pistachios have more protein‡‡ and work equally well (photo © Good Eggs).

[8] Coconut aminos have less sodium than low sodium soy sauce and are gluten free. There’s more about this great pantry addition at the right (photo © Big Tree).  

“Eggplant and tomatoes, in the dead of winter? Oh no, that’s not very seasonal of me,” said our colleague Hannah Kaminsky of Bittersweet Blog. Then, we went right out and purchased the recipe ingredients for her Warm Eggplant Salad (photo #1) and had a great lunch, with enough left over for tomorrow.”

She departed from the standard deep purple globe eggplant (photo #3) and opted for graffiti eggplant (photo #2)

“Graffiti eggplant, tender and silky, pairs perfectly with juicy cherry tomatoes and vibrant fresh basil, offering a burst of flavor that contrasts with the cold season,” says Hannah.

“I should have just saved this recipe for a few months and pretended it was devised in the warm sunshine of late June…but a little bite of summer in the middle of a dark, cold, winter day might be what we all need.

“While it may not be the most obvious seasonal choice, in the depths of winter, indulge in a little taste of summer with this indulgent yet simple-to-make dish.”

The recipe follows, but for your consideration:

> The history of eggplant.

> The history of tomatoes.

> Different types of eggplant.

> Below: Why use graffiti eggplants?

> Below: The difference between fruits and vegetables.

> Below: Why use soy sauce or liquid aminos instead of salt?
 
 
RECIPE: WARM EGGPLANT SALAD

It’s worth seeking out graffiti eggplants in a specialty produce market or farmers market.

Graffiti eggplants, also called Sicilian eggplants, are believed to have originated in Sicily. They are a member of the same genus and species as the familiar globe eggplant, Solanum melongena, which also includes other eggplant subspecies. See the reasons to choose graffiti eggplants, below.
 
Ingredients

 
Preparation

1. SLICE the eggplant into 1/4-inch rounds and place them in a large bowl. Drizzle with 1/2 tablespoon of olive oil, liquid aminos or soy sauce, and garlic. Toss to coat, then place the rounds in an even layer on two air fryer sheets lined with foil. Make sure that no pieces are overlapping.

2. AIR fry one sheet at a time at 400°F for 6 minutes. Flip, then air fry for another 5-6 minutes, until browned and very tender. Meanwhile…

3. COMBINE the remaining olive oil, cherry tomatoes, basil, lemon juice, and nuts. Gently toss with the cooked eggplant and season with salt and pepper to taste. Transfer to a serving platter and enjoy while still warm.
 
 
WHY USE GRAFFITI EGGPLANTS?

There are five key reasons below, but first a bit of interesting botany.

Eggplants trace their origins to India and Southeast Asia, where they were first domesticated more than 4,000 years ago. They later spread through the Middle East, North Africa, and Europe, reaching Italy and Spain via Arab traders during the Middle Ages.

They are truly a global food, eaten on every continent. They’re:

 
Their genus, Solanum is commonly known as the “nightshades.” Other genus members include capsicums (bell peppers, chili peppers, and paprika), goji berries, potatoes, tomatillos, tomatoes, and potatoes.

Two well-known non-foods are belladonna—the famed “deadly nightshade,” a highly toxic plant that has been historically used for medicinal, cosmetic, and even poisonous purposes.

The other is tobacco, which has its own way of poisoning people.
 
 
Graffiti Eggplants