Four Fabulous Foods Facts And Finds

Written Sunday, July 31st, 2011 by Theresa H Hall

Researching foods has become a daily way of life for many food enthusiasts, because educating oneself about the foods to choose when shopping for our families is very important. Learning about their nutritive information is a very popular pastime as well. We have provided this information here in order to save you valuable search time.

Widely used asparagus is perfect eaten raw, cooked, steamed or grilled.

Increasingly in demand are lemons and all of their benefits.

Cooking with turmeric can be achieved by using their leaves, as told by Pick Me Yard.

Learn about all of the varieties of Peaches which are in season.

These are foods most of us love to use when preparing our meals.

Be sure to check back often for more updates.

Antioxidants Baking and Streusel

Written Friday, January 28th, 2011 by Theresa H Hall

In a report on Prevent Disease website they had this to say about antioxidants: "Antioxidants fight damage to cells from rogue molecules called "free radicals." Experts believe this assault on cells may fuel killer diseases such as heart disease and cancer, and even aging itself."

On the top of their list were small red beans and the second, wild blueberries. I was very glad to see this blue fruit still competing to stay as close to number one as possible. I thought the link and the list of the top 20 foods would prove helpful for us so we can include these powerful and healing foods on our shopping list.

Their Top 20:

1. Small red beans (dried).
2. Wild blueberries.
3. Red Kidney beans.
4. Pinto beans.
5. Blueberries (cultivated).
6. Cranberries.
7. Artichokes (cooked).
8. Blackberries.
9. Prunes.
10. Raspberries.
11. Strawberries.
12. Red Delicious apples.
13. Granny Smith apples.
14. Pecans.
15. Sweet cherries.
16. Black plums.
17. Russet potatoes (cooked).
18. Black beans (dried).
19. Plums.
20. Gala apples.

I decided to adapt a recipe that caught my eye, from a Martha Stewart magazine. I appreciated the fact that the recipe called for both baking powder and baking soda (which is three times more powerful than baking powder). Whenever  we venture into our kitchens and mix up ingredients to bake, we are following specific directions and because we are combining little explosions or bursts of scientific manipulations, we are really cooking chemists. We bake using formulas and I find it particularly satisfying each time I add some of this and some of that, mix these volatile ingredients, and then expose the concoction to heat by baking it in an oven ... and that's where the magic occurs. In about an hour a delicious creation is turned into another culinary masterpiece that usually makes people exclaim. Now that's chemistry!

Streusel is a beautiful topping which lends subtle sweetness, color and crunch to this cake. You'll simply have to either trust me or bake it yourself to understand just how good this dessert is.

Blueberry Streusel Cake

Preheat oven 350º and spray non-stick cooking spray onto a 9" baking pan.

Streusel

1 cup all purpose flour

1/2 cup firmly packed brown sugar

1/4 tsp salt

1/2 cup butter (cut into cubes)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1) Combine flour, salt and brown sugar in a medium bowl.

2) Cut in the butter, by using your hands or a pastry blender, until large moist crumbs appear.

3) Chill for fifteen minutes.

The Cake

4 Tbsp butter (softened)

1 1/2 cups all purpose flour

1 1/2 tsp baking powder

1/2 tsp baking soda

1/4 tsp allspice

3/4 cup sugar

1 large egg

2/3 cup buttermilk

1 1/2 cups fresh blueberries (toss rinsed and dried fruit with 1 Tbsp flour, just prior to adding to the mixed batter)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1) Stir flour, baking powder, baking soda, salt and allspice together in a medium bowl.

2) In a large mixing bowl and using a mixer, beat the butter and sugar until fluffy.

3) Add large egg and beat well.

3) Alternating the dry ingredients and the liquid, add to the mixing bowl and blend, ending with the liquid.

4) The batter will appear stiff.

5) Toss the fresh blueberries with the flour and gently add and fold them into the batter.

6) Spread into baking pan and cover the top with the streusel.

7) Place baking pan into oven on top of a cookie sheet. This will prevent the bottom of the cake from burning.

8) Bake 45 to 50 minutes, until toothpick come out clean.

9) Allow cake to cool on baking rack for at least 10 to 15 minutes and then sift 10X sugar on top, if desired.

Serve while still warm, perhaps fifteen minutes after removing from the oven.

 

An Apple a Day

Written Sunday, May 23rd, 2010 by Anne Coleman

Though Ben Franklin may have written the term, 'An apple a day keeps the doctor away.' in Poor Richard's Almanack, it certainly wasn't the origin of the saying. No one is 100% sure where it was first spoken, but there's a lot of truth to the statement.

With over 7,500 varieties grown, the apple is the most commonly eaten fruit on the planet. Add to that the fact that it's good for you, and you have a sure-fire winner. Packed with fiber and rich in potassium and vitamin C, it's a health-kick in a small and portable form.

But, let's talk recipes. The apple is used in everything from sweet to savory dishes and eaten as a snack, a side, a dessert and even a main dish. I know my favorite is apple pie and I bet the rest of my family feels the same. Even so, with Father's Day coming up, I wanted something a little different.

Every dad I know loves grilling and consuming grilled food. This recipe starts dad's day off with a breakfast cooked on the grill. You can also serve this one up when camping. It's easy, quick and sure to please.

Grilled Apples and Sausage with Pancakes
Serves 4

1 pound bulk pork sausage shaped into patties or 1 pound pre-made sausage patties
2 large apples - we like Granny Smith - the tart blends well with maple syrup

Heat grill to medium.
Core apples and slice into 1/4-inch slices.
Form sausage into patties.
Grill sausage for 4 to 5 minutes per side. When turning sausages, add apple slices and cook until sausages are done and apples are tender.
Serve with pancakes and syrup.

Fast, Frugal and Good for You - Beans

Written Monday, March 8th, 2010 by Anne Coleman

Beyond the egg, another of what I like to think of as a 'superfood' is beans. Not only are beans frugal and versatile, but they're good for you. Beans are very low in fat, cholesterol free, high in protein and full of fiber.

Although beans can take some time to cook from their dry state, canned beans are a fine alternative and one of the fastest fixes for any dish.  But, what do you do with them beyond chili and soup? Here are a few ideas and some links to recipes right here at Half Hour Meals.

Bean Dip - Think outside the box (or can) here. While classic bean dip with pintos is delicious in its own right, white bean dip with a Mediterranean flair is so good (and easy) that you'll turn to it again and again. Combine a can of drained white beans such as cannellini with a clove or two of garlic, sea salt and olive oil and blend until smooth. Add fresh herbs like basil or thyme for different flavor combinations and add a bit of grated Parmesan for real depth of flavor. Serve with toasted pita wedges or a baguette for a great first course of light lunch.

Beans and Pasta - While the combinations here are endless, I really like light colored beans like garbanzos or cannellini beans with angel hair. Toss together with lemon juice, olive oil, garlic, a bit of red pepper flakes and cooked shrimp. Light, refreshing and packed with protein.

Bean Patties - Black beans combined with breadcrumbs, cilantro, lime juice, cayenne pepper and a little shredded Monterey jack cheese, shaped into small patties and fried lightly are one of the best 'burgers' around.

Use your imagination - and if you're still stumped, check out the many bean recipes here at Half Hour Meals: Beans

Incredible Eggs

Written Monday, February 8th, 2010 by Anne Coleman

Eggs are one of the oldest and most widely consumed food sources on the planet. Dense with nutrients (Protein, Choline, Lutein, Vitamin A, Vitamin D and Folate to name just a few) and low in calories (70 per egg) the egg is a powerhouse of nutrition in a tiny and very versatile package.

Used for everything from leavening, to thickening to a full-out protein source, the abilities of the egg are astounding - and boy, do they taste good! From omelets to souffles and everything in-between, it's not hard to find a way to incorporate eggs into your diet, and it certainly doesn't hurt that they're budget-friendly, too.

Simple recipes like the 3-Egg Omelet (pictured) filled with any of a thousand ingredients (the one above uses Ricotta and Parmesan cheeses blended with black olives, green onions and grape tomatoes) and a quick-fix for breakfast lunch or dinner, it's just one egg recipe you'll turn to again and again.

How about Scrambled Egg Towers, Garden Frittata, Wild Mushroom, Spinach and Gruyère Frittata, Duck-centric Breakfast (a whole different breed of egg!), or Breakfast Pot Pie - each unique and each delectable.  A quick search on Half Hour Meals turns up plenty and there are more to come. Check out these delicious egg recipes and more under our Recipes tab.

FRESH FOR THE FALL

Written Saturday, October 3rd, 2009 by TrishB

I love the fall.  I love everything about it.  The changing foliage, the cooler weather after a long, hot summer, and most of all fall food.  It's one of the reasons I love to host Thanksgiving dinner at my house.

Here's just a few of my fall favorite ingredients:

APPLES

I live in an area surrounded by apple orchards. Fall apple picking is one of my favorite things to do with my kids. Even though they are teenagers I can still get them to humor me every once in a while and come along for the "ride". They are never sorry they did. There are over 7,000 different apple varieties. A bit about a few of my favorites:

History:

* First apple - Eve's, Garden of Eden

* Ancient Romans and Greeks grew and loved the fruit

* Apple remnants traced back to Stone Age

Health Benefits:

* Aids in prevention of Alzheimer's and cancer (antioxidant properties)

* Shown to decrease wheezing in children with asthma

* Helps in management of diabetes

* Helps with weight loss

* Lowers cholesterol

* An apple a day...

Storing:

* Bruise easily so need to handle gently

* Store in crisper section of your fridge to maintain juiciness and crispness

* Store away from foods with strong odors such as onions

* Never store next to cauliflower, broccoli, cabbage, cucumbers, pears, kiwi, peaches, plums and spinach. That's because apples give off an odorless (& harmless) gas called ethylene. This gas accelerates the decay of these vegetables. Melons and tomatoes also emit this gas.

Types:

Gala: Has a distinctive red and yellow stripe and is heart shaped. Originated from New Zealand and is a cross between Golden Delicious and Kidd's Orange Red variety. They are usually small in size, very sweet and mellow in flavor. Their skin is thinner than most apples. Excellent for eating and baking.

Fuji: Developed in Japan and is very sweet and crisp. They are a combination of Red Delicious and Genet varieties. Great for eating, salads and they are the best applesauce apples.

Rome (Red Rome or Rome Beauty): Is firm, glossy, red and thick skinned. Not a great eating apple but is delicious in baked goods.

Eating:

*Salads, desserts, pies, applesauce, eating

POMEGRANATES

If you happen to be in the New York area this time of year, I hate to tell you, but there is a shortage of pomegranates. That's because my 11 year old son has eaten virtually all of them. He is beginning to turn red, just as Violet did in Charlie and the Chocolate Factory.

History:

* Originated in a region spanning from Iran to the Himalayas

* One of the oldest fruits known to man

* Grown in warmer climates

Health Benefits:

* Low in sodium and calories

* Beneficial in fighting different cancers (antioxidant properties)

* Improves cardiovascular health

* Has anti-inflammatory properties

* Helps keep me sane by keeping my 11 year old busy

Storing:

* Like apples, they have a very long storage life. In fact, they become juicier and more flavorful when stored at 32 to 42 degrees F range.

* Are good for up to 6 months if kept this temperature

Eating:

* Eating pomegranates is hard work but is well worth the effort. They are best eaten at room temperature

* Can eat as is

* Add to a salad with spinach, walnuts and feta with a balsamic vinaigrette dressing

* Pomegranate seeds or juice are great with roasted chicken

* Add to a martini (pomegranate martinis are very popular)

FIGS

There's nothing better than a fresh fig in the early fall.

History:

* Grown for thousands of years on ficus trees. Were cultivated in ancient Greece and Egypt. Came to the U.S. in the 1500's

Health Benefits:

* High in fiber, minerals, natural and simple sugars

* Contain Vitamins A, B, and C

* Contain good levels of magnesium, iron and potassium (regulates blood pressure)

* Good source of antioxidants so helps fight cancer

* Help fight heart disease and diabetes

Storage:

* Deteriorate rapidly and are very delicate so need to be handled with care

* Will last in fridge for about 2-3 days. Store in tupperware lined with paper towels and cover with plastic wrap

* Do not store in plastic bags. If you do you might as well throw them out

* Best eaten at room temperature within a day or 2 of purchase

* Keep away from direct sunlight

Types:

Smyrna/Calimyrna: Have a golden skin and nutty flavor. They are larger than most figs. They are among the best figs to eat fresh but are also often dried and used in pastries.

Mission: They are a deep purple color and are very sweet. These are great with cheese and yogurt.

Eating:

* Should not be washed until ready to eat

* Use in salads

* Jams

* Add to oatmeal

* Serve with cheese. Try fresh figs with goat cheese, chopped almonds and honey

* Delicious in savory and sweet dishes

* Add fresh figs to couscous, rice or quinoa

* Great in lamb dishes or served with cured meat

CHESTNUTS

Chestnuts tend to be more a winter produce, often associated with the holidays but I had to include them as winter is fast approaching and I love them. One of the reasons I love chestnuts is the memories I have of them growing up in South Africa. We had a huge chestnut tree in my backyard. It was one of my favorite places to escape, climbing high as I could to hide from my annoying older brothers.

History:

* Dates back to Roman times

* Native Americans feasted on chestnuts

* Called marrons in France

* Used as a substitute for potatoes in Europe

Health Benefits:

* Low in sodium, fat and cholesterol

* High in Vitamin C (helps body resist infection and speeds healing time of wounds)

* High in Vitamin B (promotes normal appetite benefits for vision, colon, memory, eases muscle stress and provides energy)

* High in Riboflavin (helps with metabolism of food)

* Good source of dietary fiber

* Rich in saponins which are beneficial to vascular system and connective tissue

Storing:

* Contains about 50% water so very perishable

* Cooked chestnuts can be frozen and stored in freezer for up to 8 months

* Once shelled and cooked they should be covered and kept in fridge for up to 3 days

* Dried chestnuts can be stored in airtight container for 2 months. Can also be frozen

Eating:

* To remove the shell, make an x with a sharp knife on the flat side before boiling, roasting or microwaving

* Boil - for 15 to 25 minutes, remove shell, and then can be mashed or pureed

* Roasting - Preheat oven to 400 degrees. Place on baking sheet for about 15 minutes. Flip halfway through cooking time. Remove shell. Serve hot.

* Roasted on open fire

* Microwaved for 3 minutes prior to removing shell

* Great in soups

* Substitute for potatoes

* Try in stuffing

* Make a chestnut cream and add to your next chocolate dessert or souffle

* Puree and use in crepes or pancakes

Try these fall seasonal ingredients the next time you entertain, with your Thanksgiving dinner or just experiment with them at family dinner. You, your guests, and your kids will all be pleased that you did. Please let me know how it goes. I love the feedback.

Foods with a Bad Rap

Written Thursday, September 11th, 2008 by April Boland

1. Coffee - Many people condemn coffee, yet recent studies have proven it to be rather good for you. According to a recent New York Times article, coffee can reduce the risk of diseases such as diabetes, heart disease and cirrhosis of the liver. You might want to switch to decaf in order to avoid the adverse effects of caffeine and its withdrawal symptoms, but coffee itself is not a bad choice for morning beverage.
2. Chocolate - How many times have you or someone you know sworn off chocolate for health reasons? Yet WebMD asserts that a bit of dark chocolate a day is good for your heart! The flavonoids it contains "keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries." In moderation (it still contains a bunch of calories), chocolate can actually help your health rather than hurt it.

Good Protein Sources

Written Tuesday, September 9th, 2008 by April Boland

As a vegetarian, I am constantly concerned about getting enough protein. I have also done a lot of research into the subject. Yet the recommended foods and supplements are not just helpful for vegetarians - anyone can benefit from getting the right amount of protein each day. According to the Recommended Daily Allowances, most adults should be consuming between 45 and 56 grams of protein each day (depending on age and sex). Paying attention to your protein intake based on food labels and such will give you a quick answer to whether or not you are meeting your targets, and if not, here's how you can start.

• Meat- This is a no-brainer, but meat-eaters who are not eating enough protein should stock up on lean meats in order to meet their target intake. Vegetarians, go for the fake meats. They come as "sausages", burgers, cold cuts, chili, ground "beef" and "chicken" nuggets, and are usually fortified with protein.

• Fish - Again, fairly obvious. Some vegetarians allow themselves to eat fish, and if you are one of them, stock up. Those omega fatty acids are great for your brain.

• Nuts - Go for raw nuts without salt. They still taste delicious and give you a protein/healthy fat boost without high sodium.

• Dairy products - Choose low-fat or fat-free milk, cheese, yogurt and sour cream if you can.

• Soy products - Tofu, soy nuts, soy milk, etc. are generally considered vegetarian staples, and they are delicious.

• Beans and legumes - You can cook these or throw them in a soup or salad. They are pretty versatile.

Sites for Foodies

Written Friday, August 15th, 2008 by April Boland

HungryGirl.com may sound like a site primarily for women, but in reality, the information it offers is helpful for anyone trying to eat better. The woman behind the site, Lisa Lillien, posts recipes (including "swaps" for your favorite fatty dishes), news, advice, polls, product reviews, and more. Her articles have been published in publications and on websites, including Good Housekeeping, Woman's Day and WeightWatchers.com. Her recently released cookbook has become a NY Times bestseller, and she is currently on tour.

As for me, I particularly enjoy her daily newsletter. It always alerts me to new recipes she has devised, light and tasty products hitting a supermarket near me, and even news about when a food company updates its nutrition stats. It's definitely worth checking out!

Blueberry Time

Written Tuesday, August 12th, 2008 by Penny Hawkins

It’s blueberry season! High in vitamins and antioxidants, blueberries are one of nature’s most delicious and versatile fruits. They make a great addition to your morning cereal, muffins or pancakes, and they also taste great in salads, salsas and sauces. Why not try some of these fantastic berries at your family table this week?

Here are some tips:

-Choose berries that are firm and plump with smooth skin that has a silvery sheen.
-Size does not matter but color does-do not choose reddish berries- they are not ripe and will not taste good (blueberries do not ripen further once they are picked).
- Refrigerate fresh berries as soon as you get them home, but do not wash them until you are ready to use them. Fresh berries can be refrigerated for up to 10 days but are better used sooner.
- After rinsing berries, let them dry on paper towels before using so the extra water does not find its’ way into your recipe.
- When adding blueberries to a recipe, there is usually no adjustment of liquids necessary. Blueberries add bulk but no liquid.
- When adding blueberries to cakes or muffins, dust the berries in some of the recipe’s flour so they won’t sink to the bottom.
- Don’t fold blueberries into pancake batter- it turns the batter an unappetizing blue-gray. Instead, sprinkle the berries onto each pancake while it is in the pan, and before flipping