Be Inspired on a North Dakota Road Trip

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Bison by Picture Perfect courtesy of morguefile.com

“Wow, Mom, this is an animal vacation!” my older daughter exclaimed. She was about 9 at the time.

“It’s more like ‘Animal House’ in this vehicle!” I replied, glancing over my shoulder at my three energetic children.

We were driving west on Interstate 94 in North Dakota on a road trip from Fargo to Dickinson for a wedding reception. Yes, we saw numerous creatures, including statues of animals and domestic and wild animals.

We also did a fair amount of eating in the van. At times, unfortunately, our vehicle appeared as though wild animals were living in  it, according to my husband.

Then we got out the small trash bags to keep things tidier.

After 100 miles of driving, our kids were ready for a snack and a physical activity break in Jamestown. Stopping every 100 miles or so is a good plan when you’re on the road. It breaks up a long trip and allows a chance for physical activity.

In Jamestown, also known as the Buffalo City, we stopped to see the huge buffalo statue on the hill. It was getting a fresh paint job, which I have on film. Our kids ran around the Pioneer Village in Jamestown and got a sample of early North Dakota life.

I pulled out the trail mix, which included peanuts, cashews, raisins and a few chocolate candy pieces. Bringing our own snacks allowed me to choose some healthier options than many of the treats that tempt children and adults at convenience stores.

Prepackaging snacks in lock-type sandwich bags helps manage portion sizes. We brought a cooler filled with ice, too. We kept perishable items, such as milk, string cheese and cut-up fruit, on ice.

I was pleasantly surprised to see a bowl of oranges, apples and bananas for sale at a couple of gas stations along the way to western North Dakota. You can find healthier options if you compare Nutrition Facts labels, too.

We visited a friend on her ranch, so my kids got a taste of ranch life. They led a horse around her yard, saw cattle and sheep up close and viewed a family of badgers, fortunately, from a distance. A king-sized jackrabbit hopped by us.

We stopped in Bismarck and stayed the night. That was a good opportunity for more physical activity in the warm pool.

The next morning, we drove past New Salem and stopped to see Salem Sue, the world’s largest cow statue. My kids had the opportunity to burn off some energy climbing to the top of the hill and seeing a grand view. Yes, the camera came out for a few photos.

We had some pretzels with nonfat milk and 100 percent juice. Baby carrots and grapes are other types of healthy “road food.” Don’t forget some wet wipes to clean your hands, too.

We took a side trip off Interstate 94 down the Enchanted Highway, a 32-mile stretch between Gladstone and Regent. We saw huge “junk metal” sculptures, including deer, grasshoppers, fish and pheasants. We also saw numerous live pheasants darting in and out of the ditches along the way.

We spent part of a day in Medora, a major tourist destination, with several playgrounds for children and a famous musical. We saw a family of antelope perched on a butte and, later, one bouncing across a nearby field, kind of like a cartoon character.

Next time we’ll visit the really old animals at the Dickinson dinosaur museum.

Head into the great backyard of North Dakota this summer. View the wildlife, the lush green pastures and colorful Badlands, and enjoy some physical activity and healthy snacks along the way. For more information about North Dakota attractions, visit http://www.ndtourism.com/.

Here’s a snack mix that will keep outdoor adventurers energetic on the trails!

Fiesta Mix

1 c. whole-grain cereal with fruit
1 c. Chex-type bran cereal
1 c. O-type cereal
1/4 c. raisins or dried cranberries
1/4 c. peanuts
1/4 c. shredded coconut

Mix together and place half-cup portions in lock-type sandwich bags for quick snacks. Makes four servings.

Each serving has 210 calories, 9 grams (g) of fat, 32 g of carbohydrate and 3 g of fiber.

 

Go Fish for Good Nutrition

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Photo by pippalou courtesy of morguefile.com

As I strolled into the grocery store, my nose detected an unpleasant scent. My brain registered “spoiled fish.” My feet almost carried me out of the store, but I needed a few items for dinner.

I grabbed a basket and shopped quickly. People with carts were racing around the store.

Fish are among the most perishable foods. Warm temperatures and long storage times are the worst enemies of fish protein. Whether you buy it or catch it yourself, prepare fish or freeze it within two days.

Fishing is a popular activity. Some people prefer to “catch and release,” and others, “catch and cook.” While fresh fish naturally will have a slight aroma, it shouldn’t remind you of a fish-littered lakeshore on a warm day.

If you’re embarking on a fishing trip, be prepared. Keep your catch out of the sun and direct heat. Keep fish alive by using a metal link basket or live box. Stringers can damage the flesh and increase the chances of bacterial contamination. You can store fish on ice, too.

Inspect your catch for any signs of disease or parasites. Their eyes should be bright and clear. Look for firm flesh and red gills. If you note abnormal growths on the fish, report it to a game and fish representative.

Decide on the fate of the fish immediately. If you do not want them, release them right away instead of waiting to decide at the end of the day when they may have a reduced chance for survival.

Fish in safe waters. Mercury is a common contaminant in lake and river water. Check with the state health department and/or game and fish department for any advisories, which provide recommendations on safe amounts of fish to consume, depending on the lake or river.

Larger fish are more likely to contain mercury. Food safety experts recommend that we focus on eating smaller fish instead of the “whoppers.” Pregnant women, breast-feeding mothers and caregivers of young children are advised to pay close attention to mercury advisories.

Eating too much mercury-contaminated fish can damage adults’ kidneys and the brains of developing fetuses or lead to learning problems among infants and children.

Contaminants are concentrated in the fatty parts of the fish. To reduce your risk of consuming contaminants, remove the skin and fat deposits when you clean fish or use fillets instead of whole fish.

Fish are high in protein, rich in vitamins and minerals, and low in saturated fat, depending on how you prepare them. A 3-ounce portion of fish provides nearly half of the daily adult protein requirement and has, depending on the species of fish, only 100 to 150 calories before adding fat or sauces.

Whether you’re fishing in North Dakota or another state, abide by the regulations. For information from the North Dakota Game and Fish Department, visit http://gf.nd.gov/.

Add a little spice to the catch of the day. Here’s a recipe from the University of Massachusetts Extension Nutrition Education program.

Spicy Baked Fish

1 pound salmon or any white fish, fresh or frozen
1/4 tsp. paprika
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/8 tsp. black pepper
1/8 tsp. dried oregano
1/8 tsp. dried thyme
1 Tbsp. lemon juice
1 1/2 Tbsp. butter or margarine

Thaw the fish in the refrigerator. Preheat the oven to 350 degrees. Cut the fish into four pieces and place in a 9- by 13- by 2-inch baking pan. Combine paprika, garlic and onion powder, pepper, oregano and thyme in a small bowl. Sprinkle spice mixture and lemon juice over the fish. Drizzle melted butter or margarine on top. Bake until fish flakes easily with a fork, which takes about 25 to 30 minutes.

Makes four servings. Each serving has 250 calories, 16 grams (g) of fat, 1 g of carbohydrate and 105 milligrams of sodium.

Ponder the Lore of the Fruit of the Season

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Do you know which fruit I’m describing with the following clues?

  • In areas of Bavaria, as part of an annual spring  tradition, people attach baskets of this fruit to the horns of their cattle. According to the Bavarians, the fruit attracts magical elves, which then repay the ranchers by giving them healthy calves and cows that produce a lot of milk.
  • If you break this fruit in half and share it with a member of the opposite sex, you’ll fall in love.
  • American Indians mixed corn meal with this fruit to make bread. Colonists liked it and developed a now-favorite recipe.
  • (After this clue, you’ll know for sure.) The red color and heart shape of this fruit was a symbol for Venus, the goddess of love.

Yes, I’m referring to the strawberry, a juicy, sweet member of the rose family linked to love and featured in strawberry shortcake. This history and lore was adapted from information published by the University of Illinois Extension Service.

I picked up some mammoth strawberries the other day at the grocery store. They were the type usually dipped in chocolate and featured on buffet tables at spring wedding and graduation receptions.

Perhaps wedding planners know the supposed link between strawberries and romance. Maybe they just know a tasty, good deal when they see one.

Strawberries are “in season” in the spring, and they appear in local grocery stores at peak quality and a more reasonable price, compared with other times during the year.

Since ancient times, strawberries have been promoted for their healing properties. Strawberries are an excellent source of vitamin C, an antioxidant nutrient that helps protect our body’s cells from damage. They also contain folate, fiber, potassium and a little iron.

You get all this nutrition from strawberries without investing many calories. One cup of strawberries has only about 55 calories. Of course, that’s without being dipped in whipped cream or chocolate.

Strawberries remain one of the most popular fruits. On average, each American eats about 3.5 pounds of strawberries a year.

At the store or in a strawberry patch later this summer, choose strawberries that are bright red, with bright green caps. While strawberries may become rosier, they won’t become sweeter.

Handle strawberries gently. Leave the caps on until after you clean them or serve them with their green “handles” in place. Rinse strawberries with running, cool water just before you plan to serve them. Don’t let them soak.

If you want to preserve some berries for future enjoyment, you simply can pack them in plastic freezer bags, label with the date and freeze. Some people prefer to freeze them quickly on a tray and then pack the berries in bags. That way, the berries remain separate from each other. If desired, you can add some sugar (about one part sugar to six parts berries) before freezing; then mix gently and freeze.

For a change, try this colorful accompaniment to top your grilled chicken or fish.

Strawberry Salsa

1 c. coarsely chopped strawberries
1 Tbsp. orange juice
1 tsp. grated orange peel
1 green onion, finely chopped, top included
1 tsp. Dijon-style mustard
2 Tbsp. dried currants
2 Tbsp. red wine vinegar

Mix all ingredients in a bowl. Chill.

Makes six servings, 1/4 cup each. Each serving has 20 calories, 5 grams (g) of carbohydrate, 0 g fat, 0.5 gram of fiber, 22 milligrams of sodium and 15 percent of the daily recommendation for vitamin C.

 

 

fruittray by luchian alexandru

Think Food Safety When Eating Outside the Home

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Photo by Xenia, courtesy of morguefile.com

“Have you eaten out lately?” my friend asked. We usually compare notes about dining experiences.

I nodded.

“Have you gotten sick again?” he asked.

“No, not lately, fortunately,” I replied.

Three of my family members had endured middle-of-the-night illness after eating an evening meal we picked up from a restaurant. There’s nothing like tending to a sick child when you’re also sick. Even though it happened several years ago, the memory lingers.

Thinking back, the meat seemed lukewarm. If we had stayed at the restaurant, I would have let the server know, but we were already driving down the street and nearly home. Against all my intuition, we ate it anyway.

Next time I will trust my gut instinct.

The Food and Drug Administration recommends that we report incidents such as this to the local health department, so I called the health department as soon as I was able to report the incident. I was hoping other people wouldn’t get sick, too.

By definition, a foodborne illness outbreak occurs when two or more people get sick after eating the same food and the source is confirmed. We ate all the “evidence,” so there was no way to know for sure that the food was contaminated.

I let the health department know that I suspected that the food wasn’t held at the appropriate temperature, called “inadequate hot-holding” in inspector terms. The food code of the Food and Drug Administration requires a minimum hot-holding temperature of 135 degrees, after cooking to the appropriate temperature. The inspector promised to stop in and check out the situation.

Like many families, we enjoy eating out on occasion. Americans are eating out more than ever. Annual sales within the restaurant industry are more than $468 billion. Americans spend nearly half of their “food dollar” on food away from home, with many people handling the food along the way.

People expect safe food, and restaurants have a vested interest in providing safe food. Headlines about foodborne illness outbreaks aren’t good for business. One in six people in the U.S. becomes ill each year. More than 48 million people in the U.S. become ill from contaminated food from all sources every year and 3,000 die.

Restaurant inspection reports are public information. In some places, the reports are posted on Web sites. In others, restaurant grades, such as “A” or “B,” are prominently posted in the restaurant.

Here are some food safety tips for eating restaurant-prepared food:

  • Be your own inspector. Check out the overall cleanliness of the restaurant, as well as the workers’ food handling habits. Are they handling money then food without washing their hands?
  • If you can’t eat all the food and opt for a to-go box, be sure that you will be able to refrigerate the food within two hours of the time it was served to you. You could bring a cooler with ice if you have a long drive. Otherwise, leaving the food at the restaurant is safest.
  • Always reheat foods to 165 F. Don’t reheat foods in the Styrofoam to-go container in a microwave oven. Chemicals from the container can migrate into the food during reheating. Transfer the food to a microwave-safe container.
  • If using a microwave oven to reheat, be sure to stir the food and allow the food to stand a couple of minutes. Microwave ovens don’t always reheat food evenly.

Here’s a quick and easy dip recipe from the Pennsylvania Nutrition Network. You don’t have to leave your home to enjoy it.

South of the Border Dip

1 c. nonfat sour cream
1 c. nonfat plain yogurt
1 c. salsa

Mix the sour cream, yogurt and salsa. Refrigerate until ready to serve. Serve with baked tortilla chips, crackers or your favorite raw vegetables.

Makes 16 servings of 2 tablespoons each. A serving has 25 calories, no fat and 5 grams of carbohydrate.

 

Walking With Pets Is Good for Your Health

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Photo by Robinson photography

“Mom, we’re going to be in great shape this summer after walking these guys every day,” my son said as we briskly walked our dachshund pups. My son was 11 and the dogs were about a year old at the time.

“Yes, that’s a good plan,” I agreed.

I was trying to rein in my chestnut-colored hound as he scampered after every moving object, whether it was a rabbit, bird or leaf.

“I’m going to teach them to jump through hoops this summer,” my son said enthusiastically.

“Seeing these guys jump through hoops would be amazing. I’ll be happy if they start walking beside me,” I said as I trotted after a curious pup.

My son was right about dogs promoting fitness and health. Pets can play a role in weight management.

Researchers at the University of Missouri-Columbia reported that participants in a project that involved walking a dog 20 minutes per day, five times a week, lost, on average, 14 pounds in a year. The specially trained dogs were part of a program for disabled people offered through the university’s College of Veterinary Medicine.

Besides weight management, physical activity provides numerous health benefits for humans, from improving blood pressure to lowering stress. Just like two-thirds of the U.S. adult population that is considered overweight, more dogs are becoming obese.

Animals face similar health issues as humans when they gain weight, including diabetes, cardiovascular disease and joint problems.

As with humans, a heavy coat on a dog can give a false impression of weight status. While determining if a dog is above or below weight is best left to veterinary professionals, you have a few clues. Can you feel the dog’s ribs easily? Does the dog have a discernible waist?

The Food and Drug Administration approved a prescription drug to manage obesity among dogs. To ward off use by their human friends, the drug carries a warning against human use, citing potential side effects such as abdominal pain, diarrhea, flatulence and vomiting.

Taking regular walks sounds more pleasant to me.

Consider these weight management tips. They work for humans and pets.

  • Eat smart. Eat moderate portions.
  • Play hard. Get some new toys, such as balls and Frisbees, and use them regularly. Aim for at least 30 minutes of moderate physical activity on most days of the week for health.
  • Drink plenty of water. Keep your favorite container filled and nearby.
  • Accept praise as a reward and try not to beg for treats.

Here’s a tasty, nutritious beverage to enjoy after a walk with or without a pet. The recipe is from the California Department of Health Services.

Cantaloupe Cooler

1 ripe cantaloupe
2 1/2 c. cold orange juice
2 Tbsp. granulated sugar
Crushed ice

Wash melon and cut in half. Scoop out the seeds, remove the rind and discard. Cut melon into 1-inch cubes. In a blender or food processor, blend the melon with 1/2 cup of orange juice until smooth. Pour puree into a pitcher and stir in remaining juice and sugar. Stir. Pour into glass filled with crushed ice.

Makes eight servings. Each serving has 70 calories, 18 grams of carbohydrate, 45 percent of the daily recommendation for vitamin A and 40 percent of the daily recommendation for vitamin C.

 

Walk Your Way to Fitness

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Photo by Clarita courtesy of morguefile.com

“Mom, is there a shortcut?” my daughter asked. She was about 8 at the time.

“We can do it! We can make it the whole way,” I replied as we walked around a large group of people. We were finishing the second mile of three in a fundraising event.

“Mom, can we stop and rent a car to drive home? My legs are getting tired!” she said a little later. She could see a car dealership in the distance.

“Sorry, we can’t rent a car. We’re almost there. We only have a mile to go,” I noted to my daughter, who’s usually a trooper. I slowed my pace a bit to accommodate her shorter legs.

“How about taking a taxi?” she teased, this time with a smirk on her face.

I glanced at her and decided to distract her.

“Do you know why walking is good for you?” I asked.

“Walking keeps your heart strong!” she said.

“Yes, that’s right. Does walking do anything else?” I asked.

“It keeps your muscles strong,” she noted.

“Yes, that’s true, too. I’m thinking of something else, and I’ll give you a hint. Do you remember what osteoporosis is?” I asked.

“That’s when you have weak bones. Oh, yeah, walking keeps your bones strong!” she exclaimed.

By now we had made it to the end of our bone-building, heart-healthy walk without a shortcut or vehicle rental.

According to the National Osteoporosis Foundation, about 10 million people in the U.S. are estimated to have osteoporosis and 34 million have low bone mass. Women are more likely to get osteoporosis. However, about 2 million men have it.

About 1.5 million bone fractures are linked to osteoporosis every year. The hip, spine and wrist are among the most common bones that break.

Some things put us at higher risk for osteoporosis, such as having a small frame, a family history of osteoporosis, low bone mass, being postmenopausal, low calcium intake, vitamin D deficiency, smoking, drinking excessive amounts of alcohol, being physically inactive and/or using certain medications, such as corticosteroids.

To keep your bones strong, consider these recommendations:

  • Get weight-bearing physical activity. Try to accumulate 30 minutes of moderate activity, such as walking, every day.
  • Avoid smoking and excessive alcohol consumption.
  • Eat a calcium-rich, varied diet based on the recommendations at www.choosemyplate.gov.
  • Visit with your health-care provider about bone health and the possibility of bone density testing.
  • Visit the National Osteoporosis Foundation at www.nof.org for more information.

Here’s a calcium-rich “3-A-Day of Dairy” recipe from the Midwest Dairy Association.

Confetti Quesadillas

12 soft corn tortillas
1 c. (4 ounces) shredded Monterey Jack cheese
1 c. (4 ounces) shredded part-skim colby cheese
1/2 c. fresh corn kernels or black beans
1/2 c. coarsely chopped cilantro
1 red bell pepper, finely minced
1 jalapeno pepper, finely minced

Yogurt Dip (for topping)

2 c. plain nonfat yogurt
1/4 c. finely minced cilantro
1/2 tsp. salt

Make the yogurt dip ahead of time and refrigerate. Line a large strainer with a clean coffee filter or paper towel and place over a mixing bowl. Pour in yogurt and let sit until some of the liquid has drained and the yogurt has the consistency of sour cream, which takes about one hour. Transfer to small mixing bowl. Stir in salt and cilantro and refrigerate.

To make quesadillas, preheat large skillet over low heat. Line up six tortillas. Divide cheese, corn, cilantro and peppers among the tortillas, then cover with another tortilla. Place a tortilla on the dry skillet and warm until cheese is melted and tortilla is slightly golden, which takes about three minutes. Flip and cook the other side until golden, which takes about a minute. Cut into wedges and serve. Repeat with remaining quesadillas. Serve with a dollop of yogurt topping. Makes six servings.

A serving has 209 calories, 6 grams (g) of fat, 25 g of carbohydrate and 30 percent of the daily recommendation for calcium.

Don’t Skip Breakfast

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Photo by Seemann courtesy of morguefile.com

Every morning, I eat my breakfast with six dark brown eyes staring at me. I’m trying to enjoy “the most important meal of the day.”

The owners of the eyes lick their lips, making me feel a little guilty. One of them usually whines a little while the other two pace the floor.

Then they start barking and wagging their tails. Before too long, they, too, are enjoying my breakfast.

I’m sure they’d happily trade their bowls of dog food for my peanut butter toast or whatever I happen to be eating.

I thought about solutions. I could put them in a kennel in another room, but I’d miss their company. I could ignore them, but they’re persistent little critters. So, I increased my breakfast portions and give them a little treat. They tend to gain a few pounds in the winter, so their treat is small.

Whether you have breakfast companions or not, enjoy your breakfast. Researchers have studied the benefits of breakfast for children and adults with these findings:

  • Breakfast improves school and work performance. For example, children who skip breakfast have trouble staying on task in school and become tired and irritable.
  • Breakfast improves nutrition. Researchers have shown that children who eat breakfast are more likely to meet their needs for calcium, iron, riboflavin, folic acid, iron, vitamins A and D, and other nutrients. They also eat less fat.
  • Breakfast eaters tend to eat more healthfully all day. Breakfast skippers usually don’t make up for the nutrients they missed at breakfast, but they often more than make up for the 300 calories they skipped. Enjoy some protein, such as an egg or peanut butter, to keep you feeling full longer.
  • Eating a healthful breakfast can help you meet your fruit and fiber recommendations. A fiber-rich diet can help lower blood cholesterol and reduce your risk of heart disease. Most people shortchange themselves on the 25 or more grams of fiber recommended daily. Fuel yourself with a fiber-rich bowl of whole-grain cereal, such as oatmeal, topped with banana or strawberry slices.
  • Breakfast may prompt a longer life. In one study, people who lived to be 100 or older were more likely to report eating breakfast.

Having no time is one of the biggest excuses for skipping breakfast, but you have solutions:

  • Try setting the table the night before. Put the cereal, bowls, spoons and glasses on the table. Choose whole-grain cereals most often and compare the amount of fiber, vitamins and minerals. Sweeten cereals naturally by topping with fresh or dried fruit.
  • If you want a heartier breakfast, such as pancakes or muffins, measure the dry ingredients in a bowl the night before. Add the wet ingredients in the morning. Get ready for the day while the muffins bake.
  • When you’re in a baking mood, make extra muffins and freeze them. Warm them in the microwave oven.
  • Make a breakfast casserole the evening before and refrigerate. Pop it in the oven in the morning while you get ready for the day.
  • Do you have a minute? Wrap some cheese in tortillas, microwave 20 seconds, and fill cups with orange juice while the tortillas are cooking.

Try this novel “kid-friendly” breakfast idea from the University of Nebraska-Lincoln Extension Service. It doubles as a healthful snack.

Banana Oatmeal Split

1/3 c. quick-cooking dry oatmeal
1/8 tsp. salt
3/4 c. very hot water
1/2 sliced banana
1/2 c. low-fat frozen yogurt

In a microwave-safe cereal bowl, mix together the oatmeal and salt. Stir in water. Microwave on high power for one minute. Stir. Microwave on high power for another minute. Stir again. Microwave an additional 30 to 60 seconds on high power until the cereal reaches the desired thickness. Stir again. Top with banana slices and frozen yogurt.

Makes one serving. A serving has 150 calories, 1 gram (g) of fat, 30 g of carbohydrate and 4 g of fiber.

 

Tantalize Your Taste Buds

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Photo by exemplum courtesy of morguefile.com

 

Think back to your early years in school. Let’s test your memory. Name the five tastes that your tongue can detect and your brain can decode.

Have you named them all? If you’re like most people, sweet and sour will come to mind quickly. Being aware of sweet and sour flavors may have something to do with survival by our distant ancestors.

Sweet foods were most likely to be safe foods. In fact, we’re all born with a natural liking for sweet foods.

On the other hand, sour-tasting foods prompted our ancestors to proceed with caution. The food might be OK, but, then again, it might not be.

Can you think of the other three tastes? If you can’t, I’ll help you. Bitter and salty are two other tastes. Toxins, or poisons, in foods are often bitter. If you took a bite, the bitter flavor might prompt you to spit it out. In terms of salt, we need some sodium, but not too much.

If you know the last taste, you deserve a prize or maybe you attended the same nutrition conference that I did and learned something new.

The fifth taste is known as “umami,” which is derived from the Japanese word for delicious. The taste buds that detect it have been identified, too. Umami is a taste linked to protein compounds called glutamates and nucleotides found in many different foods.

For example, foods such as beef, chicken, cheese (especially Parmesan, blue cheese and cheddar), mushrooms, soybeans, cabbage, peas, corn and oysters are high in umami compounds. By combining high-umami foods, the “delicious factor” is magnified by as much as eight times.

Maybe you like tomato-based barbecue sauce on your steak or burger. Do you enjoy beef topped with sauteed mushrooms? Maybe you like chicken stir-fried with cabbage and carrots and topped with soy sauce. Perhaps you enjoy cheddar cheese melted on your hamburger. These are popular umami food combinations.

Taste is the No.1 reason that people choose the foods they do. Food companies promote flavorful foods as a leading food trend.

Savor the flavors of a variety of foods and reap the nutritional benefits, too. Choose lean cuts of meat, trim visible fat and drain any excess. Use low-fat cooking methods, such as grilling or broiling, to enhance the flavor without adding calories.

Here’s a recipe courtesy of the Cattlemen’s Beef Board. It combines the flavors of umami-rich foods, including beef, mushrooms and cheese.

Greek Steaks and Mushroom Kabobs

2 boneless beef top loin (strip) steaks (about 1 1/4 pounds), cut 1inch thick 1 pound medium mushrooms
1 medium red onion, cut into 1-inch pieces
2 Tbsp. olive oil
6 lemon wedges
1/4 c. crumbled feta cheese, optional

Lemon Pepper Rub

3 large cloves garlic, minced
2 1/2 tsp. lemon pepper
1 1/2 tsp. dried oregano

Combine rub ingredients. Toss mushrooms and onion with oil and 2 teaspoons of rub. Thread alternately onto six 12-inch metal skewers. Finish with a lemon wedge. Press remaining rub onto beef steaks. Place steaks on grill over medium, ash-covered coals. Place kabobs around steaks. Grill steaks uncovered for 15 to 18 minutes for medium-rare to medium doneness. Turn occasionally. Grill vegetables for six to eight minutes or until tender, turning occasionally. Remove vegetables from skewers and toss with cheese. Carve steaks and season with salt.

To broil, place the steaks on a rack in a broiler pan so surface of beef is 3 to 4 inches from heat. Place kabobs alongside steaks. Broil steak 13 to 17 minutes for medium-rare to medium doneness, turning once. Broil vegetables until tender and turn as needed.

Makes four servings. Each serving has 490 calories, 11 grams (g) of carbohydrate, 25 g of fat, 2 g of fiber and 250 milligrams of sodium.

Go Nutty for Nut Nutrition

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Image by cohdra courtesy of morguefile.com

“Mom, don’t forget to buy peanuts at the store! Please don’t get the kind with the honey on them, just some salt,” my daughter noted. She was 8 at the time.

At the sound of the word “peanut,” my then-3-year-old opened the silverware drawer, found a spoon and asked for some peanut butter to fill her spoon. She thought a bit, changed her mind and put the spoon away. She reached toward the cupboard.

“Mama, I want a bowl of peanut butter!” she exclaimed.

I think she learned this stunt from her older brother.

Yes, my family has been nuts about peanuts for a long time. My kids are now 17, 14 and 9. I really don’t mind their adoration of all things peanutty. There are lots of good things to say about the wide variety of nuts that are available.

First, let’s talk about terminology. Most nuts, including walnuts and cashews, grow on trees. Peanuts do not. Also called ground nuts, peanuts actually are members of the legume family, along with beans and peas. Because of their appearance and use, peanuts usually are grouped with the nut family.

Nuts provide protein and vitamins, such as vitamins A and E. They’re good sources of minerals, including magnesium, phosphorus and potassium. Some, such as almonds and Brazil nuts, also contain a fair amount of calcium. Nuts contain fiber, with almonds, pecans and pistachios being some of the fiber leaders.

Nuts are energy-dense because of the fat they contain. The good news: The fat in nuts is mainly monounsaturated and polyunsaturated, which are heart-healthy.

In fact, nuts can carry a qualified health claim, according to the Food and Drug Administration: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

Nuts are fairly high in calories at upwards of 200 calories per ounce. On the positive side, for those on weight-loss diets, nuts have been shown to stave off the munchies by satisfying hunger longer. To avoid weight gain, however, mind your portion size.

A container of nuts can disappear fairly quickly, though, unless you divide the nuts into portions. If you or your family members enjoy the flavor and crunchiness of nuts, consider buying preportioned 1-ounce packages.

Instead of bringing a container of nuts to enjoy during a TV show, place a small amount in a bowl. Place snack-size amounts in zip-lock plastic bags. To pace yourself even more, buy nuts in the shell. Then you need to work a little for the reward inside.

Store the nuts in airtight containers and in a cool, dark place. Keeping nuts in the refrigerator or freezer helps protect the fat they contain from becoming rancid.

When bringing foods to events, however, be aware that nut allergies are some of the most common and can be life-threatening. Food products that contain nuts or other allergens must state that fact on the ingredient label.

Here’s a recipe from the Pennsylvania Nutrition Network. Serve with fruit preserves for extra flavor.

Peanut Butter Muffins

3/4 c. chunky peanut butter (or substitute plain)
2 Tbsp. honey
2 eggs
1 c. milk
1 c. flour
1/2 c. cornmeal
3 Tbsp. sugar
2 tsp. baking powder
1/2 tsp. salt

Preheat the oven to 375 degrees. Spray with cooking spray or line 12 muffin cups with paper baking cups. Place the peanut butter and honey in a mixing bowl and blend. Add the eggs one at a time, beating well after each egg. Add the milk and mix well. Mix the flour, cornmeal, sugar, baking powder and salt in a separate bowl. Add the dry ingredients to the peanut butter mixture. Stir just until moistened. Fill each muffin cup two-thirds full. Bake for 18 to 23 minutes until golden brown. Cool for about 10 minutes before serving.

Makes 12 servings. Each serving (one muffin) has 220 calories, 9 grams (g) of fat, 27 g of carbohydrate and 2 g of fiber.

Avoid Kitchen Fires with These Tips

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Photo by melodi2 courtesy of www.morguefile.com

 

My nose detected an unpleasant scent. My brain recognized the odor and soon my feet were running down the hall. I think I leaped over my then-3-year-old on the way to the kitchen. She was sitting on the floor playing with toys.

“What smells?” my son asked as I ran by. He was 11 at the time.

Dark smoke was coming out of the stove vent. I turned off the oven, noted no flames through the stove’s window and grabbed a potholder. I moved my curious kids out of the way and carefully opened the door.

I quickly pulled out a smoking pan of blackened garlic bread from under the broiler.

“Mom, you should never leave the stove unattended!” my other daughter exclaimed, echoing the words she’d heard me say. She was 8 at the time.

I had nothing to say for myself. In fact, my kids seemed to be enjoying this situation.

“Well, I burned this food on purpose to teach you guys a lesson,” I noted, tongue in cheek.

“Yeah, right, Mom!” my 8-year-old daughter said with a grin. She didn’t buy it.

My son took a more practical view. “Do we have to eat it?” he asked, gazing at the hunks of bread that resembled charcoal briquettes. I shook my head.

We’re never too old to “learn a lesson.” I had gotten distracted as I put some laundry in the washing machine. Fortunately, I didn’t have a fire, just a smoky kitchen. I opened the window to freshen the air in our home.

According to 2010 data from the National Fire Protection Association, more than 156,000 kitchen fires occurred in the U.S. resulting in 5,310 injuries, 420 deaths and more than $993 million in property loss. About 44 percent of home fires were linked to cooking.

You can help prevent kitchen fires and burns in your home by following these tips:

• Wear the right clothes when cooking. Roll up your sleeves tightly or wear short- sleeved shirts instead of wearing shirts with long, loose-fitting sleeves, which could catch on fire.

• Don’t leave your stove or appliances, especially deep-fat fryers, unattended when they’re in use. If you must leave the kitchen, even for a couple of minutes, set a timer as a reminder to check the food. Keep a close eye on food in the oven.

• Always supervise children in the kitchen. Try to keep them 3 feet away from a stove that’s being used or still hot. Keep pan handles turned toward the stove.

• Clean ovens and stovetops regularly. Spilled food can be fuel for fires.

• Keep potholders, dishcloths and towels away from burners.

• Check that burners and oven dials are turned off.

• Be sure you have a working fire extinguisher. Know how and when to use it. According to fire safety experts, don’t discharge a fire extinguisher into a burning pan of grease because it may spread the fire. Instead, smother the fire with a lid or use baking soda. Don’t throw water on a grease fire or attempt to carry the pan to the sink. You could spread the fire and burn yourself.

• Don’t use a damp towel or potholder to remove food from the oven. Steam burns can result from damp potholders.

• Test your smoke alarm regularly.

Here’s a tasty treat to enjoy. Be sure to keep an eye on it while it’s in the oven.

Blueberry Coffee Cake

1 egg
1/2 c. nonfat milk
1/2 c. yogurt, nonfat vanilla
3 Tbsp. oil
2 tsp. grated lemon peel
2 c. flour
1/2 c. sugar
4 tsp. baking powder
1/2 tsp. salt
1 1/2 c. fresh (or frozen unsweetened) blueberries

For the topping:

3 Tbsp. sugar
2 Tbsp. coarsely chopped walnuts
1/4 tsp. cinnamon

Preheat the oven to 400 degrees. Position the rack in the center of the oven. In a large bowl, whisk together the egg, milk, yogurt, oil and lemon peel. Sift the flour, sugar, baking powder and salt onto the liquid ingredients. Using a fork, stir very lightly, just until ingredients are combined. Gently fold in the blueberries. Pour the batter into an 8- or 9-inch baking pan coated with nonstick spray. In a small bowl, combine the topping ingredients. Sprinkle evenly over the cake batter. Bake at 400 degrees for 30 to 35 minutes or until the top is lightly brown and a wooden toothpick inserted in the center comes out clean. Allow the cake to cool in the baking pan on a wire rack for at least 10 minutes. Serve warm or at room temperature.

Makes 12 servings. Each serving has 170 calories, 4 grams (g) of fat and 30 g of carbohydrate.