Posted on 02/09/2009 12:36:11 AM PST by nw_arizona_granny
Yahoo ran an interesting article this morning indicating a rise in the number of survivalist communities cropping up around the country. I have been wondering myself how much of the recent energy crisis is causing people to do things like stockpile food and water, grow their own vegetables, etc. Could it be that there are many people out there stockpiling and their increased buying has caused food prices to increase? It’s an interesting theory, but I believe increased food prices have more to do with rising fuel prices as cost-to-market costs have increased and grocers are simply passing those increases along to the consumer. A recent stroll through the camping section of Wal-Mart did give me pause - what kinds of things are prudent to have on hand in the event of a worldwide shortage of food and/or fuel? Survivalist in Training
I’ve been interested in survival stories since I was a kid, which is funny considering I grew up in a city. Maybe that’s why the idea of living off the land appealed to me. My grandfather and I frequently took camping trips along the Blue Ridge Parkway and around the Smoky Mountains. Looking back, some of the best times we had were when we stayed at campgrounds without electricity hookups, because it forced us to use what we had to get by. My grandfather was well-prepared with a camp stove and lanterns (which ran off propane), and when the sun went to bed we usually did along with it. We played cards for entertainment, and in the absence of televisions, games, etc. we shared many great conversations. Survivalist in the Neighborhood
However, in some recipes I have discovered that soaking beans in a light brine solution eliminates a problem that I often encountered when baking various bean casseroles—i.e., tough skins. Brining beans before cooking is not the same as adding salt while they’re cooking. Cooking beans in salted water will give the cooked beans a mealy texture. The presence of salt in the cooking water limits the amount of water the beans can absorb, preventing some of the starch granules from softening completely.
Brining, followed by careful rinsing of the beans in cold water, simply creates an ion exchange limited to the skin of the bean. Sodium ions in the brine replace some of the calcium and magnesium ions in bean skins. Sodium ions are weaker than other mineral ions allowing more water to penetrate the skins, hence, softer skins. <<<
Interesting and I put about half the salt in at the beginning and then more at the end.
I use lots of herbs, onion, garlic and a dash of baking soda.
I read to add a tablespoon or more of Ginger powder to cut down on gas and so have started doing that.
But a bean has to have bacon, or ham in it, to suit me.
I used the pressure cooker for many years and now use a crockpot.
Welcome and thanks for coming to read the thread.
Join us if you like.
Bury a gun and ammo for 15 years
(and be assured everything still works when you dig it up)<<<
I am not so sure that will work, when clinton was in office and they were after all the Militia people, the plane flew over my place all the time, checking for weapons, because then I lived at the end of a road on the side of a mountain.
Electronics can tell far more about what we are doing than we think.
We actually are in the foothills, about 1200 feet elevation. Kings Canyon Park is on Highway 180. You can use the 180 to get to Piedra Road which t’s into Trimmer Springs Road, which goes in front of our house. We’re just past Sunnyslope Road.
The true mountains are much further back. Trimmer Springs goes back to Balch Camp and stops, at the foot of Kings Canyon, whereas Highway 180 goes all the way to Sequoia and Kings Canyon parks. It winds through the mountains at about 6,000 to 7,000 feet elevation until it turns into Highway 198 going into Visalia.
There are also a lot of properties along 180 in a place called Squaw Valley (not the skiing place, LOL). There’s one parcel of about 900 acres with ponds and barns and a usable house for about 2.2 million over there, very nice. It seemed like a bargain to me but I don’t have anywhere near that kind of money. It’s quite a bit further from Fresno though, so working a job might entail spending a lot of time driving back and forth.
I have a lot of reading to catch up, thank you, great information.
My son enjoyed that story, ROFL!!
I have a lot of reading to catch up,<<<
You are welcome to our efforts and we try hard to see that you will not run out of reading material.
I’ll probably have to reupload them. The link lasts only a week. I’ll do that ASAP, too tired right now. We cleaned up the house today for company, lots of fun but it’s time for bed now.
They think the milk is made in the mammary glands and stored in the sac near the teat.
2.2 million is too much for us. Even if it wasn’t, I don’t want to spend that kind of money in CA when I can get the same thing for ... probably less than half that in another state. I’m not supporting this socialist government we have here any more than I absolutely have to! (Although 900 acres for 2.2M by CA standards is pretty cheap! Ugly land here in Bakersfield is still going for a premium).
Source: http://www.medicinenet.com
Recipes
Desserts: Dairy
Blender Coconut Custard Pie
Ingredients:
* 2 large eggs
* 1/2 cup egg substitute
* 1/4 cup whole-wheat flour
* 1/4 cup unbleached flour
* 1/2 cup sugar
* 1/2 cup Splenda® (if you don’t want to use Splenda®, increase sugar by 1/2 cup)
* 1 tablespoon vanilla
* 1/2 teaspoon baking powder
* 2 tablespoons canola oil
* 2 tablespoons lite pancake syrup
* 2 cups fat-free half-and-half (or low-fat or whole milk)
* 1 cup flaked, sweetened coconut
* 1/4 teaspoon salt
Preparation:
1. Preheat oven to 350 degrees. Coat 10-inch pie dish generously with canola cooking spray.
2. Add all ingredients to a blender and mix for 5 seconds (until well mixed). Pour into prepared pie dish.
3. Bake about 45 minutes, or until center feels firm when pressed. The coconut floats to the top to make a topping, and the middle is a nice, soft custard.
Yield:
10 servings
Nutritional Information:
Per Serving: 186 calories, 7 g protein, 26 g carbohydrate, 6 g fat, 2.7 g saturated fat, 44 mg cholesterol, 1 g fiber, 192 mg sodium. Calories from fat: 30%.
© 2006 Elaine Magee
Last Editorial Review: 7/24/2006
© 2009 MedicineNet, Inc. All rights reserved.
Source: http://www.medicinenet.com
Winter Super Foods: Dried Beans: Varieties
WebMD Public Information from the Department of Health and Human Services
WebMD Weight Loss Clinic
From the royal tombs of ancient Egypt to the Old Testament cultivation, preparation, and consumption of beans are recognized. In some Eastern cultures, legumes were a basic dietary staple that can be traced back more than 20,000 years. The lima and pinto bean were cultivated for the first time in the very earliest Mexican and Peruvian civilizations more than 5,000 years ago, being popular in both the Aztec and Inca cultures.
The United States is by far the world leader in dry bean production. Each year, U.S. farmers plant from 1.5 to 1.7 million acres of edible dry beans. And while Americans are the chief consumers of these beans, 40 percent are shipped to international markets in more than 100 different countries around the globe.
Dried beans or legumes are an inexpensive and healthy way to include into your 5 A Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).
How do beans fit into your 5 A Day? Beans are often thought of as a side dish; however, they make excellent meat free entrees. You don’t have to be vegetarian to reap the benefits of legumes — start slowly, eating beans instead of meat twice a week.
Before eating legumes, there are few things to know:
Dried Beans are not complete proteins
Beans alone are not complete proteins, but combined with a grain are as complete as a meal. So it is important to eat beans with grain products like these dishes that already contain these combinations. For example beans and rice, a bean burrito, split pea soup and corn bread, and a peanut butter sandwich.
Legumes may cause intestinal discomfort
You can minimize this effect by changing the soaking water several times when you prepare dried beans, or switching to canned beans. When canned, some of the gas-producing substances are eliminated. Be sure to rinse the beans well to wash off excess salt. Another option is BeanoTM, which contains an enzyme that breaks down gas-producing substances in the beans.
Eating legumes means, drinking more fluids
As you include more beans into your meals, it’s important to drink adequate fluids and exercise regularly so that your gastrointestinal system can handle the increased dietary fiber.
Varieties
So, which bean to choose from? There are hundreds of varieties of beans. Try one of these:
Adzuki Beans Adzuki Beans are small, with a vivid red color, solid flavor and texture. Originally from Asia, its name means “little bean” in Japanese. Its red coloring — red being the most important color in Eastern celebrations — means that it is greatly used in festive or special meals.
Large Lima Beans Large Lima Beans are large and flat with a greenish-white color. It has a buttery flavor and creamy texture. This bean is named after Lima, Peru, and is extremely popular in the Americas, both in its natural state and dried.
Pink Beans Pink Beans have beautiful pink color and is very popular in the countries of the Caribbean. Pink beans are of medium size (similar to the Great Northern and the Pinto) and have a refined texture and delicate flavor.
Green Baby Lima Beans Green Baby Lima Beans come from Peru and are very popular in the Americas. The baby variety is much loved in Japan for making desserts from bean paste known as “an.” These are medium-sized flat beans with a greenish white color, buttery flavor, and creamy texture.
Small Red Beans Small Red Beans are particularly popular in the Caribbean region, where they are normally eaten with rice. Dark red in color, small red beans are also smoother in taste and texture than the dark red kidney bean.
Dark Red Kidney Beans Dark Red Kidney Beans are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. These beans are produced mainly in the northern U.S.A. and owes its popularity in America and Europe to its large size, bright color and solid texture.
Black Beans Black Beans are sweet tasting with an almost mushroom-like flavor and soft floury texture. These beans are medium sized, oval, with a matt black color. They are the most popular beans in the Costa Rica and Cuba.
Light Red Kidney Beans Light Red Kidney Beans have a solid texture and flavor. They are characterized by their large, kidney-shape with a pink color. This bean is popular in the Caribbean region as well as in Portugal and Spain for its similarity to the canela bean.
Navy Beans Navy Beans are small, white and oval with a refined texture and delicate flavor. These are the beans used for the famous Boston and English baked beans. Because their skin and fine texture do not break up on cooking. These beans were named for their part of the U.S. Navy diet during the second half of the 19th Century.
Cranberry Beans Cranberry Beans are known for their creamy texture with a flavor similar to chestnuts. Cranberry beans are rounded with red specks, which disappear on cooking. These beans are a favorite in northern Italy and Spain. You can find them fresh in their pods in Autumn. They also freeze well.
Black-eyed Beans Black-eyed Beans have a scented aroma, creamy texture and distinctive flavor. These beans are characterized by their kidney shaped, white skin with a small black eye and very fine wrinkles. Originally from Africa, it is one of the most widely dispersed beans in the world. Black-eyed peas are really a type of pea, which gives it its distinctive flavor and rapid cooking potential, with no pre-soaking needed.
Pinto Beans Pinto Beans are the most widely produced bean in the United States and is one of the most popular in the Americas. It also contains the most fiber of all beans. Characteristically known by their medium size oval shape, with speckled reddish brown over a pale pink base and solid texture and flavor.
Great Northern Beans Great Northern Beans are a North American bean, which is popular in France for making cassoulet (a white bean casserole) and in the whole Mediterranean where many beans of a similar appearance are cultivated. These beans have a delicate flavor, thin skin, and are flat, kidney shaped, medium-sized white beans.
Garbanzo Beans or Chickpeas Garbanzo Beans or chickpeas are the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a flavor somewhere between chestnuts and walnuts. Garbanzo beans are usually pale yellow in color. In India there are red, black, and brown chickpeas.
From the Centers for Disease Control and Prevention (CDC), Updated 2005
©2005 WebMD Inc. All rights reserved.
Last Editorial Review: 3/6/2005 5:47:22 PM
http://www.medicinenet.com/script/main/art.asp?articlekey=56011
Winter Super Foods: Dried Beans: Nutrient Profile
Pictures of High-Protein Diet
High-Protein Diet Slideshow
View High-Protein Diet Slideshow
WebMD Public Information from the Department of Health and Human Services
WebMD Weight Loss Clinic - Feature
Dried beans or legumes are an inexpensive and healthy way to include into your 5 A Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).
How do beans fit into your 5 A Day? Beans are often thought of as a side dish; however, they make excellent meat free entrees. You don’t have to be vegetarian to reap the benefits of legumes — start slowly, eating beans instead of meat twice a week.
There 2 charts showing percentages...at link.
Source: http://www.medicinenet.com
Winter Super Foods: Dried Beans: Preparation
WebMD Public Information from the Department of Health and Human Services
WebMD Weight Loss Clinic - Feature
Preparation
With so many bean varieties to choose from, you’ll now need to learn how to cook them. There are two steps to cooking beans: soaking and cooking. Soaking beans allows the dried beans to absorb water, which begins to dissolve the starches that cause intestinal discomfort. While beans are soaking they are also double to tripling in their size. Cooking the beans makes them edible and digestible.
Ready to soak and cook some beans?
Soaking Beans
Note: Lentils, split peas and black-eyed peas do not need to be soaked. Pick through the beans, discarding any discolored or shriveled beans or any foreign matter. Rinse well.
There are four ways to soak beans, depending on how far in advance you plan and how much time you have, you can decide which method of soaking will work best for you.
Traditional Slow Soak: In a stockpot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6-8 hours or overnight. Drain and rinse the beans.
Hot Soak: In a stockpot, bring 10 cups water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat; cover tightly and set aside at room temperature 2-3 hours. Drain and rinse the beans.
Quick Soak: In a stockpot, bring 10 cups water to a boil. Add 1 pound dried beans and return to a boil; let boil 2-3 minutes. Cover and set aside at room temperature 1 hour. Drain and rinse the beans.
Gas-Free Soak: In a stockpot, place 1 pound of beans in 10 or more cups of boiling water; boil for 2-3 minutes, cover and set aside overnight. The next day approximately 75 to 90 percent of the indigestible sugars will have dissolved into the soaking water. Drain, and then rinse the beans thoroughly before cooking them.
Blackeyes are a little different...
The soaking/cooking method is applicable for most of the beans mentioned. However, recent experimentation has shown there is a better way for cooking blackeyes.
Rather than soaking blackeyes, cover the beans with sufficient water and boil for 3 to 4 minutes. Discard water and cook in beef, chicken, or vegetable broth. If your recipe calls for other ingredients, add them to the broth and beans mixture just as if you were cooking with plain water. Cooking time is about 45 minutes. Try it. Even long-term blackeye fans might prefer this cooking method.
Bean Math
* One 15-ounce can of beans = one and one-half cups cooked beans, drained.
* One pound dry beans = six cups cooked beans, drained.
* One pound dry beans = two cups dry beans.
* One cup dry beans = three cups cooked beans, drained.
Bean Cooking Times
Baby Lima Beans 1 Hour
Blackeyes 3/4 to 1 Hour
Dark Red Kidneys 1 to 1-1/2 Hours
Garbanzos 1 to 1-1/2 Hours
Large Limas 3/4 to 1 Hour
Light Red Kidneys 1 to 1-1/2 Hours
Pink Beans 1 to l-1/2 Hours
Small Whites 1 to 1-1/2 Hours
Cooking Beans
1. Return the soaked, rinsed beans to the stockpot. Cover the beans with 3 times their volume of water. Add herbs or spices (not salt), as desired.
2. Bring to a boil; reduce the heat and simmer gently, uncovered, stirring occasionally, until tender (the time will depend on the type of bean, but start checking after 45-60 minutes). Boiling beans will break the skins and leave you with a mushy meal. Add more water if the beans are not covered.
3. When the beans are tender, drain and use in recipes; or for later use, immerse them in cold water until cool, then drain well and freeze in 1- to 2-cup packages. One pound of dried beans will yield about 5 or 6 cups cooked beans.
Pressure Cooking
This is one of the quickest ways to cook beans. After you’ve soaked 1/2 pound of beans, place them in a 4-quart pressure cooker with 4 cups water. Cook at 15 pounds pressure following the manufacturer’s directions for the type of legume you are cooking.
Bean Cooking Tips
Do not add salt or acidic ingredients, like vinegar, tomatoes or juice, this will slow the cooking process. Instead, add these ingredients when the beans are just tender.
Cooking times vary with the types of beans used but also may vary with their age.
Beans are done when they can be easily mashed between two fingers or with a fork. Always test a few beans in case they have not cooked evenly.
Soaking, cooking, tips, and times provided by California Dry Bean Board.
Make Beans Part of Your 5 A Day Plan
• Sprinkle cumin onto beans while cooking and serve with rice and a salad for a quick complete meal. 5 A Day for Health
• Be sure to serve beans with vitamin C rich vegetables to help iron from the beans be better absorbed.
• Don’t limit beans to just entree dishes or soups, use them for dips, salads, and dessert!
• Substitute beans for a meatless meal 1 to 2 times a week.
From the Centers for Disease Control and Prevention (CDC), Updated 2005
©1996-2005 WebMD Inc. All rights reserved.
Last Editorial Review: 3/6/2005 5:52:19 PM
Source: http://www.medicinenet.com
[This is the first time I have seen the recipe for candied Beans...granny]
Winter Super Foods: Dried Beans: Recipes
WebMD Public Information from the Department of Health and Human Services
WebMD Weight Loss Clinic
Recipes
Three Bean Soup | New Orleans Red Beans | Vegetarian Black Bean Tacos | Easy Three-Bean Salad| Candied Orange Beans | Black Beans With Corn and Tomatoes| Tomato and Bean Burritos
THREE BEAN SOUP
Source: Produce for Better Health
Our Advice: Journal as 1 cup starchy food or legumes without fat.
1 can (28 oz) tomatoes, cut up, low sodium
3 cups water
1 teaspoon chili powder
1 can (15 oz) kidney beans, drained
1 can (15 oz) black eyed peas, drained
1 can (15 oz) garbanzo beans, drained
1 can (15 oz) whole kernel corn, drained
1 cup carrots, chopped
1 onion, medium, chopped
1 1/2 teaspoon garlic, chopped
1 can (6 oz) tomato paste
1 tablespoon Dijon mustard
1/2 teaspoon pepper
1/2 teaspoon cumin, ground
1 teaspoon oregano, dried
1 teaspoon basil, dried
1 cup zucchini or celery, chopped
* Combine first 13 ingredients
* Reduce heat and simmer, covered for 10 minutes
* Stir in vegetables and simmer, covered, for 10 minutes more.
Yield: 12 servings
Nutritional analysis per serving: Calories 261, Fat 1 g, Calories from Fat 2%, Cholesterol 0 mg, Fiber 10 g, Sodium 438 mg, Protein 14 g.
NEW ORLEANS RED BEANS
Source: Produce for Better Health
Our Advice: Journal as 3/4 cup starchy food or legumes without added fat.
1 lb dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoons dried thyme, crushed
1 teaspoon salt
1 teaspoon black pepper
* Pick through beans to remove bad beans; rinse thoroughly
* In a 5-quart pot, combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat.
* Cover and cook over low heat for about 1 1/2 hours or until beans are tender.
* Stir and mash beans against side of pan.
* Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes.
* Remove bay leaves. Serve over hot, cooked brown rice, if desired (not included in nutritional analysis).
Yield: 8 servings
Nutritional analysis per serving: Calories 160, Fat 1 g, Calories from Fat 5%, Cholesterol 0 mg, Fiber 11 g, Sodium 1023 mg, Protein 8 g.
VEGETARIAN BLACK BEAN TACOS WITH CHIPOTLE CHILE SALSA
Source: Frieda’s, Inc./ Official 5 A Day recipe
Our advice: Journal as 3/4 cup starchy food or legumes with 1 teaspoon fat + 1 serving bread
Chipotle Chili Salsa:
1 1/2 cup diced tomatoes
1/2 cup chopped red or sweet onion
2 tablespoons lime juice
3 dried Chipotle chilies, reconstituted, drained and minced
2 tablespoons chopped fresh cilantro
Tacos:
11 ounces (uncooked weight) black beans
2 cloves garlic, minced
1 cup chopped zucchini or yellow summer squash
1/2 cup shredded low-fat Monterey Jack or cheddar cheese
1 cup diced tomatoes
1 1/2 cups shredded lettuce
8 tortillas, warmed
Preparation for tacos:
* Place black beans in a medium saucepan with water and cover.
* Stir in remaining minced Chipotle chiles and garlic. Cook beans according to package directions; drain.
* Meanwhile, stir together tomatoes, zucchini, and bell pepper.
* Arrange warm black beans, tomato mixture, lettuce, and cheese in separate serving bowls.
* For each serving, take one flour tortilla; sprinkle each with lettuce; Spoon on black beans, tomato zucchini mixture and cheese. Top with salsa and cilantro as desired.
Preparation for salsa:
* Combine tomatoes, half the Chipotle chiles, onion, cilantro, and lime juice in a medium bowl.
* Set aside to allow flavors to blend (cover and chill if preparing more than 30 minutes ahead).
Yield: 8 servings (1 taco each)
Nutritional analysis per serving: Calories 281, Fat 3.5 g, Calories from Fat 11%, Cholesterol 11 mg, Fiber 9 g, Sodium 152 mg, Protein 14.5 g.
EASY THREE-BEAN SALAD
Source: Produce for Better Health/Sunkist Growers
Our Advice: Journal as 1/2 cup starchy foods or legumes without fat and 2 servings vegetables.
1 can (16 oz) low-sodium cut green beans, drained
1 can (about 15 oz) low-sodium red kidney beans, drained
1 can (about 16 oz) low-sodium garbanzo beans, drained
1 onion (small), sliced and separated into rings
Salad greens
Grated peel of 1/2 lemon
1/4 cup fresh squeezed lemon juice
2 tablespoons water
2/3 cup fat-free Italian salad dressing
* In a jar with a lid, combine the lemon peel, lemon juice, and water with the dressing mix; shake well.
* Add oil and shake well again.
* In a large bowl, combine the beans and onion; pour dressing over and mix well.
* Cover and chill. Serve on salad greens.
Yield: 6 servings
Nutritional analysis per serving: Calories 194, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 10g, Sodium 1036mg, Protein 9g.
CANDIED ORANGE BEANS
Source: Produce for Better Health
Our Advice: Journal as 1/2 cup starchy foods or legumes with 1 teaspoon fat.
2 tablespoons butter
1/4 cup honey
1 teaspoon grated orange rind
4 cups lima beans (large, cooked), drained
Ginger, cinnamon, or nutmeg to taste
* In a large skillet, melt butter;
* Stir in honey and orange peel.
* Add beans; cook and stir gently until glazed.
* Flavor with spices.
Yield: 6 servings
Nutritional analysis per serving: Calories 150, Fat 3 g, Calories from Fat 15%, Cholesterol 2 mg, Fiber 4 g, Sodium 30 mg, Protein 5 g.
BLACK BEANS WITH CORN AND TOMATOES
Source: National Cancer Institute
Our Advice: Journal as 1 cup starchy foods or legumes without added fat.
1 15-ounce can low-sodium, no fat added black beans
1 cup cut tomatoes, fresh or canned
1 teaspoon fresh parsley, chopped
1/2 teaspoon chili powder
1 cup frozen corn, thawed
1 clove garlic, pureed or roasted
1/8 teaspoon cayenne pepper or more to taste
* Drain and rinse beans.
* In a bowl, combine beans, corn, tomatoes and garlic.
* Add parsley, pepper and chili powder.
* Combine and serve.
Yield: 4 servings
Nutritional analysis per serving: Calories 260, Fat 2g, Calories from Fat 7%, Cholesterol 0mg, Fiber 8g, Sodium 430mg, Protein 10g.
TOMATO AND BEAN BURRITOS
Source: Unknown
Our Advice: Journal as 1 cup starchy foods or legumes with 2 teaspoons fat + 1 serving bread or 1 frozen dinner, regular
3 tomatoes (large), approx. 2 1/2 lbs
1 tablespoon vegetable oil
1/2 cup onion, chopped
1 teaspoon garlic, minced
1-2 tablespoons chili powder
1 teaspoon ground cumin
1 1/4 cups cooked red kidney beans or 1 (10 1/2 oz) can red kidney beans, drained and rinsed
2 tablespoons cilantro or parsley, chopped
8 6-inch flour tortillas, warmed
* Use tomatoes held at room temperature until fully ripe. Core tomatoes; coarsely chop (makes about 4 cups); set aside.
* In a medium saucepan heat oil until hot.
* Add onion and garlic; cook and stir until softened, 3 to 4 minutes.
* Add chili powder and cumin; cook and stir for 1 minute.
* Add kidney beans, 1/4 cup water, and reserved tomatoes; bring to a boil; reduce heat and simmer, uncovered, until mixture is thickened, about 20 minutes.
* Stir in cilantro; remove from heat.
* To serve: Spoon about 1/3 cup bean mixture in the center of each tortilla; roll up tortilla. Repeat with remaining tortillas.
Yield: 4 servings
Nutritional analysis per serving: Calories 372, Fat 9g, Calories from Fat 21%, Cholesterol 0mg, Fiber 11g, Sodium 620mg, Protein 12g.
From the Centers for Disease Control and Prevention (CDC), Updated 2005
©1996-2005 WebMD Inc. All rights reserved.
Last Editorial Review: 3/6/2005 5:54:38 PM
Source: http://www.medicinenet.com
Recipes
Appetizers, Snacks, Dips, Salsas and Spreads:Spreads
Berry Easy Topping
A creamy, flavorful topping that works for pound cake, shortcake, coffee cake, waffles or pancakes.
Ingredients:
* 1 cup raspberries, frozen or fresh (blackberries can also be used)
* 1 cup light or fat-free Cool Whip, thawed in refrigerator
* 1/4 tsp. vanilla extract
* Pinch cinnamon (add more to taste)
Preparation:
1. Add all ingredients to a medium serving bowl and stir well with spoon.
2. Keep covered in the refrigerator until ready to serve. Will keep for about 8 hours; after that, the moisture inside the berries may leak into the mixture.
Yield:
4 servings (1/2-cup each)
Nutritional Information:
Per serving: 65 calories, 0.3 g protein, 11 g carbohydrate, 2.7 g fat, 2.5 g saturated fat, 0 mg cholesterol, 1.2 g fiber, 0 mg sodium. Calories from fat: 9%.
© 2006 Elaine Magee
Last Editorial Review: 7/24/2006
Source: http://www.medicinenet.com
Recipes
Vegetables and Side Dishes: Side Dishes
Barley & Bean Salad with Lemon Pepper Vinaigrette
Ingredients:
* 1 cup pearled barley
* 4 cups water or vegetable broth
* 1 can (15.5 oz) garbanzo beans, rinsed and drained
* 1/2 cup cashew pieces (other roasted nuts can also be used)
* 1 cup shredded carrot
* 3 tablespoons finely chopped fresh parsley
* 2 tablespoons olive oil or canola oil
* 2 tablespoons lemon juice
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
Preparation:
1. Cook barley in gently boiling water or broth in medium saucepan with cover until tender and water has been absorbed (about 45 minutes). Let cool or rinsed with cold water and drain well.
2. In large serving bowl, combine cooked barley (it’s about 4 cups), garbanzo beans, nuts, carrots, and parsley.
3. In small bowl, combine oil, lemon juice, salt and pepper with whisk. Drizzle over barley mixture and toss to coat well. Cover and chill in refrigerator for a couple of hours before serving if time allows.
Yield:
8 servings
Nutritional Information:
Per serving: 230 calories, 7 g protein, 33 g carbohydrate, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 7 g fiber, 90 mg sodium. Calories from fat: 31 percent.
Recipes provided by Elaine Magee; © 2008 Elaine Magee
Last Editorial Review: 10/27/2008
© 2009 MedicineNet, Inc. All rights reserved.
Source: http://www.medicinenet.com
Recipes
Soups
Beef and Beer Chili
Chili is one of America’s favorite lunch or dinner entrees — especially during the winter months. Served with cornbread, it really hits the spot. I happen to be a “hot” spice lightweight, so you’ll need to add extra chili powder, cayenne pepper, or jalapeno if you want a hotter chili.
Ingredients:
* 2 teaspoons canola oil
* 1 pound beef top round (such as London broil), trimmed of fat and cut into 1/4-inch cubes
* 1 cup finely chopped onion
* 2 teaspoons minced or chopped garlic
* 1 teaspoon paprika
* 2 to 3 teaspoons chili powder
* 1/2 teaspoon ground cumin
* 1 teaspoon dried oregano flakes
* 14 1/2 ounce can Mexican-style stewed tomatoes (or similar)
* 1 cup light or non-alcoholic beer (beef broth or water can be substituted)
* 1 to 2 teaspoons finely chopped chili pepper (jalapeno chili, halved and seeded (optional), finely
* 1 to 2 teaspoons finely chopped chili pepper (jalapeno chili, halved and seeded (optional), finely chopped
* 15 ounce can low-sodium kidney beans (or pinto beans), drained and rinsed
* Finely minced onion for serving (optional)
* Grated reduced-fat sharp cheddar or Monterey Jack cheese (optional)
Preparation:
1. Heat the oil over medium-high heat in a large, nonstick frying pan or skillet. Add beef, onion, and garlic, stirring occasionally, until browned (about 3 minutes).
2. Spoon beef mixture into crock pot. Add paprika, chili powder, cumin, oregano, and stewed tomatoes (including liquid), beer, jalapeno if desired, and beans. Stir to combine. Cover and turn crock pot on LOW. Cook 8-10 hours.
3. Sprinkle each serving with minced onion and grated cheese if desired.
Yield:
6 servings
Nutritional Information:
Per serving: 231 calories, 23 g protein, 22 g carbohydrate, 5 g fat, 1.3 g saturated fat, 39 mg cholesterol, 7.5 g fiber, 211 mg sodium. Calories from fat: 21%.
©2003-2006 WebMD Inc.
Last Editorial Review: 2/14/2006
[LOL, when you get done laughing, go ahead and put real beer in, the alcohol will be gone long before it is done...
granny]
Source: http://www.medicinenet.com
http://www.medicinenet.com/script/main/art.asp?articlekey=61981
Berry-Licious Tips and Recipes
What’s not to love about delicious and nutritious raspberries, strawberries, blueberries, and blackberries?
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column
Reviewed By Louise Chang, MD
I love almost all types of fruit, but can I tell you what my absolute favorites are? Strawberries and raspberries and blackberries! My favorite jam? Triple-berry jam (featuring the aforementioned berries). Favorite pie? You guessed it —berry! One of the things that gets me through winter is frozen berries. And to me, summer hasn’t truly begun until I’ve gone to the farmers’ market in my town and made a batch of triple-berry jam.
Berries are tops to me not only because they have such a uniquely sweet taste and come in such beautiful shades of red, blue, and purple. They are also absolutely and utterly good for you. A serving of berries comes with a nice dose of fiber and vitamin C (along with assorted other vitamins and minerals). Here’s the nutritional profile of the four most common berries:
Berry Nutritious!
1 cup: Calories Fiber Vit. C
%DV Folic Acid
%DV Vit. B6
%DV Vit. B2
%DV Calcium
%DV Magnesium
%DV
Sliced
Strawberries 50 3.8 g 125% 7% 8% 10% 2% 5%
Raspberries* 60 8.4 g 41% 8% 5% 10% 3% 7%
Blackberries 75 7.6 g 40% 12% 6% 5% 5% 9%
Blueberries** 81 3.9 g 25% 2% 4% 7% 1% 2%
* also 8% DV of B3
**also 6% DV of B1
Berries also deliver an impressive lineup of phytochemicals. The phytochemicals found in blackberries, raspberries, strawberries, and blueberries have powerful antioxidant duties in the body and help protect us against cancer in several different ways.
According to a Dutch study lead by Jules Beekwilder, PhD, raspberries may have almost 50% more antioxidant activity than strawberries, three times the antioxidant activity of kiwis, and 10 times the antioxidant activity of tomatoes. To what do they owe this to? The study suggests that while vitamin C accounts for about 20% of raspberries’ total antioxidant capacity, the red-colored anthocyanins (phytochemicals) account for 25%. But the biggest contribution (more than 50%) comes from phytochemicals called ellagitannins, Beekwilder says.
“These special tannins usually occur in leaves and bark, but in the raspberry they also end up in the edible parts — the fruit,” says Beekwilder. “Besides being antioxidants, these compounds also work against intestinal infections like salmonella.”
At the Market
Ready to head to the market? Here are four basic tips on buying and storing berries:
* Avoid buying bruised or oozing berries. Turn the see-through baskets over to check the berries on the bottom.
* Look for firm, plump, full-colored berries.
* When you bring them home, cover them and refrigerate them until ready to serve.
* Use them quickly. If they’re perfectly ripe the day you buy them, they can become soft and moldy within a couple of days. The exception to this rule is blueberries, which can be stored up to about five days.
11 Easy Ways to Get More Berries
1. Add fresh, frozen, or dried berries to hot or cold cereals.
2. Use in or on top of waffles and pancakes to add color, flavor, and nutrition.
3. Add to green salads for color and sweetness. Berries work well with a vinaigrette dressing.
4. Toss them into a fruit salad. The red and blue colors make a splash in the sea of yellow, white, and green.
5. Mix into yogurt, or add as topping to light vanilla ice cream.
6. Whip them into a smoothie. Berries complement traditional smoothie ingredients such as bananas, nonfat frozen yogurt, and fruit juice.
7. Stir them into your favorite muffin batter. Oatmeal muffins become Blueberry Oatmeal Muffins. Corn muffins become Raspberry Corn Muffins. Lemon Muffins become Lemon Strawberry Muffins. You get the picture.
8. Feature them in a coffee cake, or serve your coffee cake with a fresh berry topping.
9. Use them to make sauces that dress up desserts like angel food cake or chocolate truffle cake, or complement grilled meat, fish, or poultry.
10. Use them as a colorful garnish for your plate at breakfast, lunch, or dinner.
11. Celebrate summer with a traditional berry dessert like strawberry shortcake, or berry cobbler, grunt, or crisp.
Very Berry Recipes
These four recipes will put a taste of spring in your mouth!
Light & Luscious Berry Grunt
3/4 cup granulated sugar (divided use)
3/4 teaspoon ground cinnamon (divided use)
1/4 cup + 3 tablespoons unbleached white flour
1/3 cup whole wheat flour
3/4 teaspoon baking powder Pinch salt
1/4 teaspoon ground ginger
1/3 cup fat-free half-and-half or low-fat milk
2 tablespoons less-fat margarine (8 grams fat per tablespoon), melted in microwave
4 cups raspberries
3 cups blackberries
2 tablespoons berry liqueur (like Chambord), water can be substituted
2 tablespoons lemon or lime juice
2 tablespoons Wondra quick-mixing flour
1/4 cup Splenda (optional)
* Stir together 2 tablespoons sugar and 1/2 teaspoon cinnamon in small bowl and set aside. Add flours, 2 tablespoons sugar, baking powder, pinch of salt, and ginger to a medium bowl; blend well with whisk. Add melted margarine and fat-free half-and-half together in 1-cup measure and pour into flour mixture. Stir together with fork or spoon and set aside.
* Add raspberries, blackberries, berry liqueur, lemon juice, quick-mixing flour, remaining sugar and Splenda (if desired), pinch of salt, and 1/4 teaspoon ground cinnamon in large bowl and gently toss together. Add berry mixture to a large, straight-sided skillet. Cover skillet and bring mixture to a gentle boil over medium-high heat, stirring occasionally, for about 3 minutes.
* Drop large dollops of batter (a heaping tablespoon each) evenly on top of the gently boiling berry mixture. Sprinkle the cinnamon-sugar mixture over the dollops of batter. Cover skillet again and reduce heat to medium-low. Cook until biscuits/dumplings are cooked through and the juices are bubbling, about 15 minutes.
* Top each serving with a cookie-size scoop of light vanilla ice-cream, if desired.
Yield: about 8 servings
Per serving: 209 calories, 3 g protein, 45 g carbohydrate, 2.5 g fat, .4 g saturated fat, .4 mg cholesterol, 6 g fiber, 71 mg sodium. Calories from fat: 12%.
Berry Easy Topping
A creamy, flavorful topping that works for pound cake, shortcake, coffee cake, waffles, or pancakes.
1 cup raspberries, frozen or fresh (blackberries can also be used)
1 cup light or fat-free Cool Whip, thawed in refrigerator
1/4 tsp. vanilla extract
Pinch cinnamon (add more to taste)
* Add all ingredients to a medium serving bowl and stir well with spoon.
* Keep covered in the refrigerator until ready to serve. Will keep for about 8 hours; after that, the moisture inside the berries may leak into the mixture.
Yield: 2 cups of topping or 4 servings (1/2-cup each)
Per serving: 65 calories, 0.3 g protein, 11 g carbohydrate, 2.7 g fat, 2.5 g saturated fat, 0 mg cholesterol, 1.2 g fiber, 0 mg sodium. Calories from fat: 9%.M
Strawberry-Orange Spread
8-ounce block light cream cheese
2 tablespoons sugar
2 tablespoons Splenda (optional)
1/2 teaspoon vanilla extract
2/3 cup diced strawberries
1 1/2 teaspoons orange zest (or finely chopped orange peel)
* Add all the ingredients to a food processor and pulse to whip together and blend until a spread forms. Scrape down sides of processor bowl and break up any chunks of cream cheese after about 5 seconds.
* Cover and store in the refrigerator until needed. Serve within 24 hours because the moisture in the berries may leak into the mixture over time.
Yield: 1 1/2 cups spread, or about 5 servings (1/4 cup each)
Per Serving: 129 calories, 5 g protein, 10 g carbohydrate, 7 g fat, 5 g saturated fat, 21 mg cholesterol, 0.5 g fiber, 213 mg sodium. Calories from fat: 53%.
Fresh Raspberry Sauce
This sauce works as a topping or complement to all sorts of dishes, from pancakes and waffles at breakfast to light ice cream or pound cake at night.
2 cups fresh or frozen unsweetened raspberries
1 tablespoon granulated sugar
1 tablespoon Splenda
2 tablespoons berry liqueur (such as Chambord)
2 tablespoons orange juice
* Combine the ingredients in a blender or food processor and puree or pulse until well-blended.
* Serve as is if you don’t mind seeds, or strain through a nonreactive sieve to remove seeds.
Yield: 1 1/4 cups (5 servings of 1/4 cup each)
Per serving: 60 calories, .5 g protein, 12 g carbohydrate, .3 g fat, 0 mg cholesterol, 2 g fiber, .6 mg sodium. Calories from fat: 5%.
SOURCES: BioFactors 2005, vol 23: pp 197-205. Functional Foods part I: Legumes, Grains, Fruits & Vegetables, 2005, by Carol Ann Brannon, MS, RD, LD. Jules Beekwilder, PhD, researcher, Plant Research International, Wageningen, Netherlands.
Published May 11, 2006.
Recipes provided by Elaine Magee; © 2006 Elaine Magee
Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own
© 2009 MedicineNet, Inc. All rights reserved.
Source: http://www.medicinenet.com
Feature Archive
Are Biotech Foods Safe to Eat?
Most Americans have eaten genetically modified foods without knowing it, but are they safe?
By Cherie Berkley, MS
WebMD Feature
Reviewed By Michael Smith
Genetically modified food has quietly become second nature in the U.S., and it may surprise you just how many foods you are eating that you never knew contained a genetically modified ingredient.
Experts say 60% to 70% of processed foods on U.S. grocery shelves have genetically modified ingredients. The most common genetically modified foods are soybeans, maize, cotton, and rapeseed oil. That means many foods made in the U.S. containing field corn or high-fructose corn syrup, such as many breakfast cereals, snack foods, and the last soda you drank; foods made with soybeans (including some baby foods); and foods made with cottonseed and canola oils could likely have genetically modified ingredients. These ingredients appear frequently in animal feed as well.
If this shocks you, a new USDA-funded survey shows you’re not alone. Researchers from the Food Policy Institute at Rutgers’ Cook College found that only 52% of Americans realized that genetically modified foods are sold in grocery stores and only 26% believed that they have ever eaten genetically modified foods — a modest 6% increase since 2001.
But what exactly is genetically modified food? Is it safe to eat? Why isn’t it labeled in the U.S.? The European Union and the U.S. are boxing it out.
The U.S. government’s position: Genetically engineered crops are safe, resist disease better, and can provide much-needed food in starving nations.
The EU position: Keep it out. We prefer organic, which is much healthier. The risk of genetically modified foods to health and the environment outweigh the benefits. Only the multinational biotech companies will benefit, dominating the world food supply and squeezing out traditional farmers.
The U.S. is the largest producer of genetically modified crops.
More than a dozen countries around the world have latched on to the technology, including Argentina, Canada, China, Australia, India, and Mexico.
‘Frankenfood’ Fears
The term genetically modified food (also known as biotech or genetically engineered food) refers to crop plants that have been modified in the laboratory to enhance desired traits, such as resistance to herbicides or improved nutritional content. Experts say this science, like any other, has no guarantees. Risks include:
* Introducing allergens and toxins to food
* Accidental contamination between genetically modified and non-genetically modified foods
* Antibiotic resistance
* Adversely changing the nutrient content of a crop
* Creation of “super” weeds and other environmental risks
Benefits include:
* Increased pest and disease resistance
* Drought tolerance
* Increased food supply
Is Regulation Too Soft?
So you might ask, what’s the big deal? The U.S. government wouldn’t allow a product on the market without strict testing and approval, right? It seems genetically modified foods are a bit of a scientific anomaly, a creature that U.S. regulation agencies aren’t quite sure how to efficiently manage.
Regulation for genetically modified foods falls under three jurisdictions: The FDA, EPA, and USDA. But industry experts say the green light on market approval is left mostly to the companies creating the technology. Monsanto Co. dominates the industry, accounting for a 90% share of genetically modified crops worldwide. Dow Chemical Company and Syngenta AG, among others, control the rest.
Despite differing opinions on genetically modified food safety, most experts agree on one point: The regulation system is flawed.
“Clearly I think the regulation system in the U.S. could be greatly improved,” says Gregory Jaffe, director of the Biotechnology Project at the Center for Science in the Public Interest, a nonprofit, public advocacy group that supports the use of this biotechnology. But he says a CSPI study released in January 2003 showed that biotech companies don’t always voluntarily comply with federal requirements.
“They did not do state-of-the-art tests when they needed to do those. In some instances they had errors in their submissions, and the agency did not do a thorough review of those. Our view is that there should be a mandatory, premarket approval process by the FDA before biotech foods go on the market; that the public is entitled to have the FDA determining that the food is safe and not relying on [companies such as] Monsanto telling us the food is safe.”
The FDA litmus test for genetically modified food safety is based on a policy that states genetically modified foods are substantially equivalent to non-modified foods.
“No serious scientist in the world would stand behind that unless they’re on the payroll of the biotech companies. If they’re substantially equivalent, why do these companies have a patent on them?” says Ronnie Cummins, national director of the Organic Consumers Association and author of the book, Genetically Engineered Food: A Self-Defense Guide for Consumers. “You can summarize it in three words: [Genetically modified foods] are unpredictable, they are untested, and they are unlabeled.”
Monsanto states that genetically modified foods are “more thoroughly tested than any other food on the grocer’s shelves to date” and “there have been no adverse effects documented from food produced from biotech crops.” Among industry supporters of this technology are heavy hitters such as the American Medical Association.
Are Genetically Modified Foods Safe?
Jaffe agrees that overall, the current genetically modified crops — which he says are generally one-gene additions — are safe. He says no food is 100% safe — genetically modified or not — and the odds of having an adverse reaction to a genetically modified food are slim. “Even though we’ve done all of the tests and everything else, one might say, ‘Yes, there is still some risk and we don’t know the long-term effects.’ That’s true, but we have enough knowledge about the protein and where it’s been introduced, how we’ve been exposed to it in our food supply in other ways without danger, to have confidence that this is a safe food now.”
Others strongly disagree.
“When you’re doing genetic engineering, you’re getting into a whole different mode of manipulating plants, and one, do we need to do it? Two, have enough studies been done in the past to really make it viable for commercial use?” Margaret Wittenberg tells WebMD. She is vice president of marketing and public affairs for Whole Foods Market, a certified organic supermarket chain that supports madatory labeling of GM foods. “There are just a lot of question marks, and I think many people have registered the concern that we need to have more answers before we move forward on having it commercially available at this point in time.”
One immediate health concern with eating genetically modified foods is allergens. Opponents point to an incident involving Starlink modified corn. In 2000, StarLink (approved by the EPA for animal feed in 1998 but not for human consumption because of concerns it contained a protein that could cause dangerous allergic reactions) turned up in many Kraft products, including their Taco Bell corn shells. Some corn crops were accidentally contaminated with the StarLink seed. Several people reported severe allergic reactions, and major recalls resulted. In the end, the EPA said federal tests didn’t conclude that genetically modified corn causes allergies, nor did they eliminate the possibility that it could not cause such a reaction.
“Contamination is a very real risk in terms of growing genetically modified crops,” says Lisa Archer, grassroots coordinator for the Safer Foods-Safer Farms campaign and Kraft campaign at the nonprofit organization Friends of the Earth — the group that sparked the StarLink investigation. “[Genetically modified crops] can contaminate neighboring crops relatively easily. Once you get this stuff out into nature it’s very difficult to control where it goes, and StarLink is a great example of that.”
Archer’s group continues to press Kraft — the leading U.S. food supplier — to stop using genetically modified ingredients in their products, hoping if it does, the move will have a domino effect on other food suppliers.
Labeling: The Right to Know or Not?
To label or not to label has also been a hot button with consumer advocacy groups.
Currently, food companies aren’t required by law to label foods containing genetically modified ingredients, so it’s no surprise that most Americans don’t know they’ve eaten them.
“I think consumers need to have info about the foods they’re consuming. ... I think that if these products are so great, then why are there no labels? Why can people not know that [genetically modified ingredients] are in their food?” Archer tells WebMD.
Jaffe agrees that people should have the right to know. However, he says he thinks that genetically modified foods are safe and labeling isn’t an issue as far as that is concerned.
One reason food companies may shy away from labeling genetically modified food is the possibility of consumer rejection. Public opposition has had some effect, as seen in Europe, where the EU has banned genetically modified foods despite the U.S.’ wishes. American companies have vowed not to sell products made with genetically modified ingredients there, yet some of the same companies continue to sell them in the U.S., Archer says.
But there are some U.S. companies making the switch.
“There are quite a few companies out there that have made this transition. Frito-Lay, for example, is sourcing non-GM ingredients, Gerber baby food is also sourcing non-GM ingredients, [and] there are many others that are listed on our web site,” Archer says.
In the end, the way to effect change, regardless of what side you take, is to take action, Wittenberg says. “I think it’s the power of the dollar. Businesses watch to see what consumers are buying, and that’s what they want to get into. That’s the old entrepreneurial spirit.”
Published Oct. 30, 2003.
SOURCES: Gregory Jaffe, director, Biotechnology Project, Center for Science in the Public Interest. Margaret Wittenberg, vice president, marketing and public affairs, Whole Foods Market. Lisa Archer, grassroots coordinator, Safer Foods-Safer Farms campaign and Kraft campaign, Friends of the Earth. Ronnie Cummins, national director, Organic Consumers Association; author, Genetically Engineered Food: A Self-Defense Guide for Consumers. Monsanto Co. Report, “Public Perceptions of Genetically Modified Foods: A National Study of American Knowledge and Opinion,” Food Policy Institute. Friends of the Earth.
©1996-2005 WebMD Inc. All rights reserved.
Last Editorial Review: 1/31/2005 7:02:39 AM
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