Eggs…worried about salmonella? Try pasteurized instead!

(I put this post "in the can" before leaving for Europe not knowing when I could post again. Watch for more from Roanne, France, in coming weeks.) Almost every newscast for the past 10 days, or so, has had a story about the "largest egg recall" in history--over half a billion eggs. Nearly 1,400 people in 20 plus states have been confirmed ill, from salmonella poisoning. Did you know that according to the Center for Science in the Public Interest, eggs are one of the 10 riskiest foods regulated by the FDA. In fact, they are #2. If you always cook your eggs to well done, maybe you don't need to worry about salmonella. However, if you bake brownies and love to eat the batter raw, or eat your eggs "over easy," you may be putting yourself and your family at risk. My mother always buys pasteurized eggs. She says, "it's better to be "safe rather than sorry." Unfortunately, it isn't always easy to find pasteurized eggs in most local grocery stores. Grocers may not want to take up shelf space with unproven items. You can probably find a dozen different variety of regular eggs... different sizes, brown and white, farm fresh, cage free, no anti-biotics added or omega 3 added, Pasteurized eggs mostly come in one type...pasturized and white. One of the largest producers of pasteurized eggs is Davidson's Safest Choice. They put a little P inside a circle on every egg, so there is no confusion about what you are eating. They do cost a little more. You need to decide if they are worth it. The egg companies who make pasteurized eggs claim there is no difference in taste or consistency. My dad thinks the consistency is a little different and they are harder to beat into egg whites. Regardless, this may be a good time to change your eating habits by buying and eating pasteurized eggs.

What the Heck is Wheat Germ? Better Yet, Is It Really Any Good For You?

[caption id="attachment_1208" align="alignleft" width="225" caption="A Nutritious Addition to Lots of Meals"][/caption] I've always known wheat germ must be good for me, because my mother used to sprinkle it over my cereal. (Even when I didn't want it as a kid.) I also always wondered, "What is it exactly? So I started doing a little research. I figured I am probably not the only person who isn't sure what those little nuggets really are. They are actually part of the wheat kernal and are high in nutritional value.

Wheat germ is super high in protein, which is important to those of you who exercise or are athletes in training (Olympics or not). In fact it is 28% protein which is more than most of the different types of meat in your diet. They are also packed with vitamins A, B-complex, Riboflavin, the all important anti-oxidant Vitamin E and rich in potassium. Unfortunately wheat germ is removed from whole wheat grain when it is processed to make white flour. So if you are still a fan of white flour products, try adding a little wheat germ to your baking to add nutritional value. (Better yet, use all or part whole wheat flour!) I still mix it in with breakfast cereal (thanks, mom). Have some...it's good!!!

Funny Taste Test. Do You Know Where Bottled Water Really Comes From?

Funny Video from Penn and Teller on Bottled Water

I was feeling a little guilty at Nationals last week when I sent my parents out for the second time to buy a case of bottled water. Yikes, we swimmers drink gallons of that stuff. In Beijing, the U.S. Olympic team shipped over pallets and pallets of little plastic bottles. (We truly had to do that, of course.) Unfortunately, we athletes have no choice but to be careful about what we drink when traveling. Plus we have to have water when and where we need it. Bottled fits the bill Aside from competition, however, bottled water is a luxury most of us really don't need. So save yourself some money. Eliminate some garbage. Tap water in a refillable bottle is probably all you need.

Friday Food Fact: Almond Butter Is Oh So Good!

PB&J, the classic lunch. Is there anything that has been more popular at the elementary school table than this tried and tested sammy? Personally I was never really a fan of PB&J, mainly because I hated the feel of the peanut butter sticking to the roof of my mouth. You all know what I'm talking about. The percentages of peanut butter to jelly have to come out just right, otherwise you end up having a cotton mouth straight from Mississippi...ughh! [caption id="attachment_1067" align="alignleft" width="300" caption="Almonds are really seeds!"][/caption] For many years I stayed away from the gummy stuff in the Jiff jar. More recently I've made my way into the nut butter category, with almond butter. Well in reality almonds are the seeds of the fruits which come from the Almond tree...nonetheless we'll call it a nut butter for our purposes. So what's the deal with it? Surprisingly it is not quite as gummy (to me) and the nutrient levels are even higher. This makes almond butter a good choice compared to peanut butter. Let's check it out! Comparison of 2tbs of Peanut Butter (PB) vs. 2tbs 0f Almond Butter (AB) Calories: PB: 190  AB: 190 Total Fat: PB: 16  AB: 16 Carbohydrates: PB: 7  AB: 6 Fiber: PB: 3  AB: 4 Protein: PB: 8  AB: 7 Calcium: PB: 1%  AB: 7% Iron: PB: 3%  AB: 6% Vitamin E: PB: 14%  AB: 40% In addition Almonds are very high in manganese which keeps our bones strong and helps synthesize fatty acids and cholesterol. Get u some of that manganese baby! Almonds can give us up to 17% of our daily needs in vitamin B2 which promotes effective burning of fuel in our body that is then converted to energy. Wow! It's amazing how many things go into the functionality of our bodies. The more we learn about nutrition the better off we'll be. Keep up the good work y'all! Oh and if you're looking for a great topping for that AB&J sandwich try mashing up some fresh berries...I love it!

Friday Food Fact: Buckwheat Pancakes…Tasty and Good for You!!

So is food cooked with Buckwheat really healthier for you, or do people just like the quirky name?  If you're over 50, my mom says the name "Buckwheat" may remind you of  the "Our Gang/Little Rascals" TV show. [caption id="attachment_989" align="alignleft" width="450""300" caption="Buckwheat is a healthy alternative to more common grains and nuts"][/caption] Buckwheat is not a gluten or a wheat or grain of any kind. Buckwheat is actually a seed from the rhubarb family.  It's high in fiber, protein, iron and magnesium, yet low in calories. (Be sure to check with your doctor, though, if you have wheat allergies or Celiacs disease.) This versatile seed is brimming with antioxidants and has a  nutty flavor. You can find buckwheat two ways, "hulled" which is pale greenish/white in color and resembles tiny hearts, or toasted Buckwheat known as kashi which is dark brown with an earthy flavor.  They are fast cooking, don't require any soaking.  Just rinse and drain.  Organic Buckwheat is believed to be more nutritious and is best to store in an air-tight container in the refrigerator. You might be surprised to learn you can substitute Buckwheat in pancakes or oatmeal, use it instead of rice, or mix in meat loaf or meatballs as a binder to help hold the ingredients together.  You can even use it to make a dessert topping. Try this recipe for a healthy breakfast, especially if you are on the go.  Make up a batch in advance....Enjoy. Meanwhile, you might get a kick out of this "Buckwheat cakes" video.

Friday Food Fact: Vegan Meat Alternatives – Do They Really Have Any Taste?

When you cook a hamburger or crab cake, a lot of the taste comes from seasonings you add. It is much the same for the variety of vegan selections. Now don't get me wrong, I am not saying that you can duplicate a "Filet Mignon" or a real "Maryland Crab Cake," but full body flavor is definitely possible. Remember that even though vegans don't eat any animal products and vegitarians omit meat but often eat some other animal products, they still want taste and texture. Getting it can be a heck of a lot tougher for them. So, what do you need in a meat substitute? Lots!!! Taste, pleasing texture, protein, flexibility and, of course, health benefits. You may also want to be able to saute, bake or grill it. Personally, I stay away from products that already call themselves a "meal." Pre-seasoned or sauce-packed products are often loaded with salt and other mysterious ingredients. Look for an option that lets YOU create the taste. Starting with the raw ingredients--beans, tofu, veggies--is one option. Sometimes, though, you might want to take a different route. One brand that is just plain waiting for your to add your own "touch," is "Match" It comes in beef, chicken, pork italian sausage and crab flavors (without a lot of salt and junk) and is packaged similarly to ground meat. I especially like the chicken and crab. Try the crab cakes in the video below. (I would add the bread crumbs with all the other ingredients to help bind it all together.) If you like Worceshire Sauce or Curry Powder, try adding one or both of those ingredients. (But watch the salt!) The key is to make them your way, whatever suits your taste buds. Be adventureous. The worst that will happen is you won't love it and you will try different ingredients next time. Just remember, you are trying one more way to help you eat healthy. Mange

Friday Food Fact: I Told You Too Much Salt Was Bad for You!! :)

Salt from Rob Rex Wallace on Vimeo.

Pepper. It Can Make You Sneeze. It Also Gives Food a Burst of Flavor.

Grind some fresh pepper on your latest culinary creation and it can definitely make you sneeze. It can also make your food come alive with flavor. Do you know the differences between the colors of pepporcorns? Almost every home kitchen and restaurant table in America has a salt and pepper shaker on it. Some even pepper grinders. Most people believe salt helps bring out the full flavor of food. So does pepper. Better yet, it is much healthier for you. Salt can elevate your blood pressure. For those of us who suffer from high blood pressure, we really have to be careful with the salt. Pepper, on the other hand, can really bring out the flavor. Many sources say it also has health benefits, such as improving digestion. But hey, do you know where your pepper comes from, other than the local grocery store.? I sure didn't. Actually, peppercorns grow on a perrenial bush, and India is the largest supplier of pepper in the world? The bushes have flowers which become berries. Peppercorns are actually the berries and from these berries we get three different kinds of peppercorns...black, green and white. Their potency and color depend on when and how and when they are harvested and processed. When mixed together, they make for a colorful presentation. Black pepper is the most common and pungent and is usually picked just before the berries ripen. The corns can be whole, crushed or ground. It can make your nose tickle. Green pepper is strong, can be tart but doesn't linger very long. White pepper comes from a mature berry that turned pink and again turns white after drying. It has a flavor similar to black pepper. It is often used in place of black pepper in white recipes such as gravies, sauces, on fish and chicken. Pink and red peppercorns are a different a kind of berry. They are usually more expensive and a little harder to find and have a sweeter taste. So the next time you want to bring out the full flavor of your food, grind some pepper...and please.....hold the sneeze.

Friday Food Fact: Gimme some tacos! But on healthier tortillas, please.

One thing is certain, tortillas made with plain white flour have always out-sold whole wheat and corn tortillas in the U.S. because they are softer.  However, they are not the best, healthwise, that is.  They don''t fill you up as fast or stick with you, so you are likely to eat more.  Whether you make them yourself or buy them at your local grocer, why not try corn or whole wheat tortillas. Both are nutritious alternatives. [caption id="attachment_768" align="aligncenter" width="450" caption="Corn tortillas or whole wheat? Either choice is better than white flour."][/caption]

Whole wheat tortillas really are healthier for you.  They are lower in the Glycemic Index (GI) which is the measurement for how fast food raises your blood glucose levels. The higher the GI, the faster your blood sugar level rises.  Since  whole wheat tortillas are  a complex carbohydrate, they break down more slowly into glucose so they provide a longer, more sustained source of energy.  You should have fewer spikes in blood sugar, have more energy longer and not need to eat as often.  They are also lower in calories provide a good source of fiber and are low in cholesterol.  They even make "sprouted" organically grown tortillas found in the freezer.

Corn tortillas are better for you than white flour tortillas, but try and search out tortillas made with whole corn kernel, or even certified organic sprouted whole kernel corn tortillas. Sprouting is important because the sprouting process decreases calorie and carbs and increases protein. Tortillas are so versatile you can eat them for breakfast, lunch, dinner or just for snacking.  For breakfast, try eggs, or peanut butter and jelly, or maybe peanut butter and bananas.  For lunch or dinner you can add some grilled meat and veggies. Use them for tacos or quesadillas.  As a snack or appetizer, just break them into pieces and serve them with guacamole or salsa.  The point is tortillas can be enjoyed in a variety of ways. Here are some final facts to consider. These nutritional breakdowns are for an industry-wide "medium" tortilla which is approximately 6 inches in diameter.... Flour Tortillas - 18% Fat, 72% Carbs, 10% Protein 101 calories, 2.0g fat, 2.66 g protein, 129mg sodium, 65mg potassium, 18.24g  carbs. of which 1.8g is fiber or 7% . Corn Calories - 11% Fat, 79% Carbs, 10% Protein 52 calories, .68g fat, 1.37g protein, 11mg sodium, 4mg  potassium, 0 cholesterol, 10.71g carbs. of which is 1.5g or 6% is fiber. Whole Wheat Tortillas - 4% Fat, 72% Carbs, 14% Protein 71 calories, .035 fat; 2.9g protein,131mg salt, 65mg potassium 0f cholesterol 15.07g carbs of which 1.9 or 8% is fiber. Which is better? Whatever tastes better to you! Each has its own benefits. Be sure to toast them on the grill or even quickly on a burner (pan if you like) to bring out the full flavor.

Bet you didn’t know this about mushrooms…

Mushrooms: Which ones are safe? Do they really taste different? Which ones should I try? Some people think of mushrooms as Fruit of the Funghi world. [caption id="attachment_737" align="aligncenter" width="450""424" caption="Mushrooms make a great 'main course' in lots of sandwiches"][/caption] There are around 10,000 varieties, some 5000 in the USA, but only around 100 of those are considered edible and safe for human consumption. Many are beautiful. Most home cooks and many restaurant chefs stick to the most common, both for ease of procuring and to be cost conscious. Some can be outrageously expensive. According the Mushroom Council, "Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide several nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more." Protein isn't one of their stand-out features. Perhaps you have tasted or used some of the most popular varieties: Button mushrooms, round and white often used in salads. Oyster mushrooms are shaped like an oyster and grow on wood, mostly trees. Some think they have a faint seafood taste. (Imagination?) Chanterelle mushrooms are funnel or trumpet shaped, and are usually bright orange or yellow and are best used in salads, sauces or risotto. Crimini mushrooms have an earthy flavor and are used similarly to button mushrooms. Shitake mushrooms have broad umbrella tops with a full meaty flavor when cooked. They are great whether you broil, bake or sautAc them. They can grow as large as 10 in diameter. Porcini mushrooms have white stems with reddish caps and can be very pungent. They are quite expensive so if you are a first-timer to cooking with these you might want to have a tried and true recipe. Morel mushrooms resemble truffles. Some of the most treasured, sought after and expensive mushrooms. They have a smokey, nutty and earthy flavor. The darker the mushroom the more flavor. Portabello mushrooms are some of the most well known. They are sometimes substituted for beef as in a hamburger. When broiled or grilled with a little garlic and olive oil, they taste wonderfully like a burger and are very healthy. Mushrooms are delicate and have a short refrigerator life so never keep them in the plastic packaging from the store.Just wipe them clean with a damp paper towel and store them in a paper bag. Never soak or wash with water. Most are best if used in less than a week. Learn a lot more about mushrooms, compliments of our friends in Canada: