Food Articles, Tips & Hints

Plate Salad

1 small sweet onion, such as Vidalia or Walla Walla, cut into thin rings
1 tsp. salt
4 ripe medium tomatoes, thinly sliced
3/4 medium English {seedless) cucumber, thinly sliced
1 small green bell pepper, halved lengthwise and cut into thin slivers
1/2 cup pitted and halved kalamata olives
1/2 cup crumbled feta cheese (2% oz.)
4 hard-cooked eggs, quartered lengthwise
1/3 cup extra-virgin olive oil
2 Tbs. red wine vinegar
2 Tbsp. slivered fresh mint
Place onion rings in large sieve or colander set over bowl. Sprinkle with salt, toss to coat and let stand 10 to 20 minutes. Rinse onions well and pat dry with paper towels. Set aside.
Arrange tomato slices, overlapping slightly, around perimeter of large serving platter. Follow with layer of cucumber slices. Mound pepper slivers in center of platter. Scatter onion rings, olives and cheese over vegetables. Arrange several egg wedges in center of salad; place remaining wedges around perimeter.
In jar with tight-fitting lid or small bowl, shake or whisk together oil and vinegar; season with salt and freshly ground pepper to taste. Drizzle dressing over salad. Garnish with mint and serve.

Picnic Macaroni Salad & Dressing

½ cup plain low fat yogurt or soy yogurt
½ cup low fat mayonnaise
2 tsp. Dijon mustard
4 cups cooked elbow macaroni or other small pasta
½ cup diced green bell pepper
½ cup diced red bell pepper
½ cup thinly sliced celery
2 Tbs. chopped fresh dill
Make dressing: In small bowl, mix all ingredients until well blended.
In large bowl, combine macaroni, bell peppers, celery and dill. Add dressing and toss well. Season with salt and pepper to taste.
Makes six servings.

Tomato-Basil Macaroni Salad & Dressing

1 ripe medium tomato, chopped
1 cup fresh basil leaves
1 small clove garlic, chopped
v¼ tsp. salt
1 Tbs. olive oil
4 cups cooked elbow macaroni or other small pasta
½ cup shredded carrot
½ cup diced red bell pepper
½ cup sliced green onions
2 Tbs. chopped fresh parsley
Make dressing: In food processor or blender, combine tomato, basil, garlic
and salt and process until almost pureed. Add oil and process until blended. In large bowl, combine remaining ingredients. Add dressing and toss to mix. Serve chilled. Makes six servings.

Avocado-Edamame Dip
An Ovo/Vegan Dish

1 cup cooled, cooked shelled green soybeans (Edamame)*
1 medium, ripe avocado, peeled and cut into chunks
¼ cup sliced scallions
¼ cup regular mayonnaise or vegan mayonnaise
2 TB fresh lemon juice
Hot sauce, to taste
Salt and pepper, to taste

In a food processor, pulse soybeans until finely chopped. Add remaining ingredients and process until smooth. Makes about 2 cups.
*Twelve ounces unshelled edamame will yield one cup shelled edamame.
Nutritional Information Per Tablespoon: 34 cal, 1 g protein, 3 g fat, 1 g carb, 12 mg sodium, 1 mg chol, 0.5 g fiber.

Spinach-Edamane Dip

1 package frozen creamed spinach
2 cups cooled, cooked shelled green soybeans (Edamame)*
In a food processor, pulse soybeans until finely chopped. Add chopped soybeans to thawed creamed spinach (do not heat spinach), mix well and serve. Makes 2 cups.
Nutritional information would reflect the ingredients on the creamed spinach package, brands vary; choose the lowest in fat and sodium content. Edamane Per Tablespoon: 10 cal, .5 g protein, less than.25 g fat, 1 g carb, 0 mg sodium, 0 mg chol, .5 g fiber.

Easy Tofu DIPS

Easy tofu dips can be made in a blender by adding 1 dried soup or seasoning mix packet to 1 package of soft or silken tofu for a cholesterol-free dip (onion soup mix, ranch dip, or taco seasoning taste great)

PRALINE PUMPKIN PIE

(delicious at Thanksgiving)
1 (9 inch) unbaked pie shell
1 (12 oz.) package firm silken tofu
1-cup fat free evaporated milk
1 (15 oz.) can pumpkin
1 cup firmly packed light brown sugar
1 egg or ¼ cup egg substitute
1 Tablespoon flour
1 Tablespoon pumpkin pie spice
½ tsp salt
Preheat oven to 425 degrees. In food processor or blender, combine tofu and evaporated milk; add pumpkin, sugar, egg or egg substitute, flour, pie spice and salt. Process until smooth. Pour into pastry shell. Bake 15 minutes. Reduce oven temperature to 350 degrees; bake 40 minutes. Sprinkle with Praline Topping around edge of pie. Bake 10 minutes longer. Cool and refrigerate until ready to serve.

PRALINE TOPPING
1 cup chopped pecans
¼ cup firmly packed brown sugar
3 Tbs margarine, melted
In a small bowl, combine chopped pecans and light brown sugar with melted margarine.

Coconut Cream Pie

1 box of instant coconut cream pudding mix
1 box of silken, soft tofu
1 8 oz. container non-dairy topping
1 graham cracker piecrust
¼ cup toasted coconut.
Substitute the tofu for the milk in the pudding mix; begin by processing the tofu in a food processor until creamy. Blend in pudding mix, and fold in ½ of non-dairy topping.
Pour into graham cracker pie shell, spread reserved non-dairy topping on top. Sprinkle with toasted coconut (any flavor of instant pudding mix can substituted). Refrigerate for 4 hours, or until ready to serve.

DRIED FRUIT COMPOTE

1 cup each of: dried peaches, dried apricots, raisins, dried prunes, dried pears, dried cranberries, 3-4 dried pineapple rings (mix as you like) or 1 8-ounce bag of dried fruit mix
1 cups uncooked rice
3 cups water or apple juice
1/4 cup honey
1/4 cup brown sugar
1 tsp. cinnamon
1/4 tsp. nutmeg
1/8 tsp. cloves
Add all the ingredients together with water/apple juice.
Bring the mixture to a quick boil, them reduce the heat and simmer over medium for about 45 minutes. Chill in the refrigerator before serving. It makes a lovely cold dessert.

WHEAT BERRY SALAD

1 cup wheat berries (available at Herbaclicious)
6 tablespoons olive oil
1 cup finely chopped red onion
2 tablespoons balsamic vinegar
3 green onions, minced
1 carrot, peeled & chopped
Bring a lot pot of salted water to boil. Add wheat berries, reduce heat to medium low and simmer until tender, stirring occasionally, about 1 hour. Drain.
Heat 2 tablespoons oil in heavy medium skillet over medium heat. Add red onion; sauté until tender, about 6 minutes. Remove from heat. Add 4 tablespoons oil, then vinegar; whisk to blend.
Toss wheat berries, green onions, carrot and bell pepper in large bowl. Pour dressing over; toss to blend. Season to taste with salt and pepper. Cool completely before serving. (Can be made 1 day ahead. Cover: chill.)

GUACAMOLE

1 (12.3 ounce) pkg. reduced fat firm silken tofu, drained
1 small ripe peeled avocado, seeded and mashed (about ½ cup)
1 cup chopped seeded tomato
¼ cup minced green onions
1 Tablespoon lemon or lime juice
¼ tsp salt
¼ tsp black pepper
Place tofu and avocado in a blender; process until smooth. Pour into a bowl; stir in tomato and next 4 ingredients (onions through pepper). Cover and chill. Serve with chips.

Marinated Green Bean Salad

Green Beans, fresh and flavorful during Summer, make a wonderful main-dish salad or a great side dish with grilled meats. For tender beans, an hour in the marinade is adequate; huge beans can be done a day ahead of time. Feta cheese is the most flavorful topper, but shredded Parmesan or Romano also work well.
1 lb. fresh green beans
1 small red onion, sliced thin
2 cups cherry tomatoes, quartered
¾ cup crumbled feta cheese
Greek or Italian Salad Dressing
Place the beans in rapidly boiling water, cook until tender crisp. Remove the beans and run under cold water (this will stop the cooking and keep the beans green.) Toss into a bowl with 1/3 cup dressing, stir to coat, cover and refrigerate until ready to serve. Add tomatoes and half of the cheese. Stir. Sprinkle the remaining cheese on top and serve.
Serves 6 to 8 as a side dish.

Apple Glazed Salmon

Prep time: 20 min. Baking: 10 min.
2 tsp. finely snipped fresh thyme or ¾ t. dried
1 tsp. finely snipped fresh rosemary or ¾ dried
1/4 cup dry white wine
v1/3 cup apple jelly
v1 ½ pounds salmon fillet (cut 1 inch thick), cut into equal portions, or four 6 oz. pieces of salmon fillet
Freshly ground pepper
Fresh thyme & rosemary sprigs (optional-garnish)
Save ¼ t. of thyme and ¼ t. rosemary to sprinkle on salmon when done.
For glaze: Add wine, remaining thyme and rosemary and bring to a boil.
Stir in apple jelly; simmer just till melted, about 1 minute. Remove from heat and set aside.
Preheat oven to 400. Heat a large nonstick skillet over high heat. Cook salmon, skin side up, about 2 minutes or till lightly browned. If using a skillet that is not oven-proof, transfer salmon to a 2 qt. rectangular baking dish. Season each filet lightly with pepper. If using an oven-proof skillet, turn pieces with a large spatula, and season each salmon lightly pepper. Spoon the glaze over each filet.
Bake 8 to 10 minutes or till the salmon is just cooked through and the glaze is lightly browned and caramelized. Remove from the oven, sprinkle the reserved herbs over the filets, and serve immediately. Garnish with fresh thyme and rosemary sprigs, if desired.
Makes 4 servings.
Nutritional Information Per Serving: 238 cal, 6 g total fat (1 g sat. fat), 22 mg calcium, 80 mg sodium.
Daily Values: 10% iron
Food Exchanges: 1 fruit, 1 meat

Acorn Squash with Cranberries

Prep time: 20 min. Cooking: 18 min.
Medium acorn squash (about 2 pounds) no need to peel
¼ tsp ground cloves
2 TB butter or margarine
1 to 1 ½ cups cranberries
½ cup cranberry juice cocktail or apricot nectar
1 tsp finely shredded orange peel
¼ cup maple syrup
½ cup chopped walnuts or hazelnuts (filberts), toasted (optional)

Wild Rice & Cranberries

(wheat-free/gluten-free)
1 ½ cups wild rice, rinsed, cooked and drained
½ cup dried cranberries, dried cherries or chopped dried apricots
1/3 cup fruity red wine (such as Beaujolais, merlot or pinot noir)
(apple juice can be substituted)
2 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar (substitute apple cider vinegar for wheat-free/gluten-free)
1 teaspoon Dijon style mustard (use wheat-free/gluten-free mustard)
2 large firm ripe pears
6 green onions, coarsely chopped
½ cup coarsely chopped pecans, toasted
Coarse salt and pepper
Bring 3 cups water and ¼ tsp salt to boiling in a medium saucepan. Add wild rice. Reduce heat and simmer, covered, for about 40 minutes or till most of the water is absorbed. Drain rice.
Meanwhile, place cranberries, cherries, or apricots in a small bowl. Bring wine just to boiling in a small saucepan. Pour over fruit and set aside.
For dressing, whisk together oil, vinegar, mustard and ¼ tsp salt.
Toss the warm rice in a large bowl with pears, green onion, cranberry mixture, and dressing. To serve, toss in pecans. Add salt and pepper to taste. Serve warm or at room temperature. Makes 6 to 8 servings.
Make ahead tips: Refrigerate dressing and cooked rice in separate covered containers for up to one day. To serve, toss and reheat gently.

Wild Rice Crab Cakes

(wheat-free-gluten-free)
1 1/2 cups water
½ cup uncooked wild rice
1 pound lump crabmeat, drained and shell pieces removed
¼ cup finely chopped red bell pepper
¼ cup minced green onion
¼ cup light mayonnaise (use wheat free/gluten mayo)
2 tablespoons Dijon mustard (use wheat free/gluten mustard)
1 ½ tablespoons fresh lemon juice
½ teaspoon salt
¼ teaspoon ground cumin (optional)
1/8 teaspoon black pepper
3 large egg whites, lightly beaten
4 teaspoons olive oil, divided
Bring water to a boil in a medium saucepan. Add wild rice, cover, reduce heat and simmer 1 hour or until tender. Combine cooked wild rice, crab and next 10 ingredients (crab through egg whites) in a large bowl. Divide the mixture into 8 equal portions, shaping each into a 1-inch thick patty.
Heat 2 teaspoons oil in a large non-stick skillet over medium heat. Add 4 patties; cook 4 minutes or until golden. Repeat procedure with remaining oil and patties. Yield: 8 servings (serving size: 1 crab cake.)

Hot Spiced Cider

1 Gallon Apple Cider 2 Ounces Mulling Spices
Combine cider and Mulling Spices. Heat to just below boiling point. Reduce heat, cover pot and simmer for 30 minutes. Add one ounce brandy or rum, if desired. Garnish with orange and lemon slices.
For extra spice, serve with a cinnamon stick stirrer.
* Cranberry juice or fruit nectar may be substituted for the apple cider.

Hot Mulled Wine

1 Gallon Port Wine 2 Ounces Mulling Spices
2 Cups Fresh Squeezed Orange Juice ½ Cup Brown Sugar
Combine all ingredients and heat just below boiling point. Reduce heat, cover pot and simmer for 30 minutes. If desired, strain spices before serving. Place lemon slice in each cup, pour wine over lemon and serve.

Life's Greatest Pleasure
Vicky Vrabel, MEd, RD

Eating is one of life's greatest pleasures. There are so many foods to incorporate into a healthy lifestyle. The 2000 Dietary Guidelines for Americans begin with the basics of the A,B,C's for you and your family - Aim for fitness…Build a healthy base…Choose sensibly.
Aim for fitness means to aim for a healthy weight and to be physically active everyday, a healthy stable weight is the key to a long life.

Overtime, even a small decrease in calories eaten and small increase in exercise can help you from gaining weight or help you lose weight. Engage in 30 minutes or more of moderate physical activity five days a week – make it a habit and try seven days a week. Let physical activity be part of you and your children's daily routine. Moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes. Grandchildren and pets love those walks too.

Build a healthy base and follow the food guide pyramid. Make grains, especially whole grains, fruits and vegetables the foundation of your meals. After all, healthy foods are a better choice for vitamins and minerals than supplements. Foods that are safe from harmful bacteria, viruses, parasites, and chemicals contaminants are vital for healthful eating. There are many healthful eating patterns. Foods can be prepared in so many different ways. Since foods within the same food group differ in their array of nutrients and other healthful substances, choosing a variety helps you get all the nutrients and fiber you need.

Add that new fruit or grain to your weekly menu. Choose low-fat dairy products and low-fat foods from the meat and bean group.
Choose a diet that is low in saturated fat and cholesterol and moderate in fat. Choose beverages and foods that limit your intake of sugars. Choose and prepare food with less salt. Take care not to let foods high in sugar crowd out other foods you need to maintain health, such as low fat milk and other good sources of calcium. Choose herbs or spices on foods like grilled or roasted entrees, baked potatoes and salads (light on the dressing) to help you limit your sodium intake.

Following these suggestions does not mean you have to overhaul your lifestyle. Start slowly, try that new low fat recipe each week and participate in a new activity, such as yoga, gardening or dancing.

A Happy Father is a Healthy Father
Vicky Vrabel, MEd, RD

Let's think of good nutrition for Father's Day…keep Dad around for a long time. Did you know that a man in his fifties who exercises regularly has more energy and can work longer than someone who doesn't? Eating right is also important. Start by including plenty of fruits, vegetables and whole grains--foods that provide health benefits, as well as taste appeal. A typical male gets barely half the recommended amount of fiber. Men who consume adequate fiber have improved regularity, decreased cholesterol and reduced risk of colon cancer.

A tasty way to begin these changes on Father's Day might start with a mixed green salad tossed with diced peppers and carrots. For the entree--stir-fry lean beef sirloin with zucchini strips, pea pods and tomatoes wedges. Serve on wild rice and add a whole grain roll or slice of bread. Finish off, by topping angel food cake with low-fat yogurt and fresh strawberries--a meal for a king.

If you're still looking for that perfect Father's Day gift, why not give dad a gift for his health. Give him a membership at the gym, or a gift certificate for family walks or bike rides. Make fitness a part of his schedule--not a "when it happens" event. Happy Father's Day.

Summer Parties
Vicky Vrabel, MEd, RD

Going to the upcoming bridal/baby showers, graduations and parties. Have you thought about all the food? These celebrations always include many culinary delights and it's these treats that challenge a healthful eating plan. But, a little planning can let you have your cake and eat it, too.

First, never go to a party hungry. Hunger often leads to overeating. So, have a piece of fruit or a small sandwich before you head out. Second, survey all the delicacies available and choose the ones you want the most. Third, keep portions of high-calorie foods small. Savor the flavor without excess indulging and, fourth, choose lower calorie foods at other meals to help balance out the days' intake.

Even though this can be a busy time, don't skimp on exercise. Maintain your normal routine and if you don't have one, try to get some physical activity most days of the week. The physical activity will help burn those party calories and can help you deal with the stress of all the things to do and place to go this June. Enjoy!

Tasty Tofu
Vicky Vrabel, MEd, RD

Tofu, also known as soybean curd, is soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant. In recipes, tofu acts like a sponge and absorbs the flavor of the food it is mixed with. Crumble it into a pot of chili and it tastes like chili, use it with chocolate pie filling, or add it to any casserole or soup.

Easy tofu dips can be made in a blender by adding 1 dried soup or seasoning mix packet to 1 package of soft or silken tofu for a cholesterol-free dip (onion soup mix, ranch dip, or taco seasoning taste great).

There three main types of tofu: 1) firm - is dense and solid, good to marinate and use in stir-fry dishes, soups or on the grill; 2) soft – is a good choice for recipes that blend tofu with other foods; 3) silken tofu – is made to be a creamy-like product which works well with instant pudding mixes, fruit smoothies and other beverage drinks.

Meet the Bean
Vicky Vrabel, MEd, RD

Soybeans offer many health benefits, are easy to add to your diet and taste good. Isolated soy protein is derived from the protein in the soybean. Soy protein may help prevent some major diseases. In heart disease, soy helps lower blood cholesterol and possibly increases the good cholesterol. It might even help prevent some forms of cancer, reduce the symptoms of menopause and provide calcium to prevent osteoporosis.

The soybean is a very versatile food; it's more than hamburger filler these days. Most soybeans are transformed into a variety of foods, from ice cream to burgers, from milk to nuts. Soy protein is found in flour, tofu, tempeh, milk and isolates. It can be used as is or added to baked foods. Soy isolates provide the greatest amount of disease-fighting soy protein and can be mixed with regular flour in baking. After isolates, soy flour is the next richest source of protein, followed by tempeh, and tofu. Tofu can be served as an entree or used in dips and desserts. The lowest source of soy protein is soymilk.

A basic unprocessed form of the soybean is edamame*. Edamame are young green soybeans that taste similar to baby lima beans and are harvested just before they are mature. Cooked lightly and seasoned, these little green beans are a popular snack in China. These beans are often sold in the freezer section and should be stored frozen until ready to use. Fresh beans, purchased still in the pod, should be cooked and stored in the refrigerator.

To reap the health benefits of soy, start adding small amounts to your current diet, and add more as you get used to the taste and texture. Any soy will add some health benefits and variety.

"Wild" About "Rice"
Vicky Vrabel, MEd, RD

Wild rice is not a grain but a grass seed from a different family. Nutty in flavor, wild rice has twice the protein of other rice, and higher levels of the B vitamins. Most all of the wild rice found in this country is cultivated in Minnesota. It blends well with other rice, or can be eaten on its own.

One cup of wild rice makes 3 to 4 cups of cooked rice. Cooked wild rice will keep for four days in the refrigerator and six months in the freezer. Wild rice is prepared in the same way as regular rice, though it must be rinsed first. Add one cup to four cups of boiling water and simmer 35-40 minutes. If you like it chewy, reduce the cooking time. Check the recipes page for some wheat-free, gluten-free wild rice recipes.

Summer Fruits and Vegetables Equal Fiber
Vicky Vrabel, M.Ed., R.D.

Do you struggle to get enough fiber? Summer may be the time to increase your fiber intake. Fiber helps with regularity, helps lower fasting blood sugar levels for people with diabetes, helps reduce blood cholesterol and may help prevent certain types of cancer. Getting enough fiber means getting enough fruits, vegetables and whole grains. Given the bounty of summer produce, now is the time to load up on fiber.
Fiber intake should be approximately 20 to 35 grams per day; unfortunately, most Americans only consume 10 to 12 grams per day.

Summer produce can help you work toward an adequate amount. Sample portions include one cup of strawberries or one pear are about 4 grams of fiber and one tomato, 1/2 cup broccoli, spinach, peas, or carrots are 2 grams of fiber.

What vegetable can you use in salads, casseroles and desserts? If you answered zucchini, you know what crop is plentiful this time of year. Zucchini seems to be everywhere, in small and large sizes, and its' mild flavor makes it a good ingredient in many dishes.

For salads, mix sliced zucchini with tomatoes, red onions and balsamic vinaigrette or try zucchini mixed with couscous and Italian dressing. As a vegetable, you can steam zucchini, kabob it with yellow squash and red peppers or bake it with steamed carrots, low-fat yogurt and seasoned breadcrumbs.

One cup of zucchini provides potassium, magnesium, fiber, phosphorous and folic acid and just nineteen calories. Flavor up your summer meals with the bounteous crop and don't forget to try it in cake or bread. Think fresh produce this summer and you will find you can add fruits and vegetables to most meals to increase your fiber intake.

Summer Heat and Fluid Intake

During the summer, heat increases the body’s temperature, forcing it to work harder to cool down. The coolant in the body is water, and getting enough water during the summer means consuming fluids whenever possible. Water-based beverages are key to keeping the body well hydrated.

For most adults, this means at least 64 ounces per day. If you find yourself outside a lot, the amount increases. Symptoms of dehydration include: dry mouth, fatigue, headache, dizziness, difficulty in breathing with physical activity and in the extreme, kidney failure. A good way to check adequacy of fluids is to check your urine. If it’s dark colored and small in quantity, you need more water.

A Gift of Wassail

Pack a small muslin bag with mulling spices into a glass-footed mug and tie on a big ribbon to take to your holiday host and hostess. You can also bring along a jug of cider or bottle of wine and a few orange ribbon peels to garnish the wassail.