While I don’t think the pie needs any improvement, if you’re anything like me, you still look for ways to perhaps use more whole grains or less added sugar. Because of that, I’ve come up with a few tips on how you can nutrify that apple pie!

Nutrifying is about making small changes to your favorite foods to make them a little more nutritious. You likely do this already — remember when you swapped in that Greek yogurt for sour cream? That’s nutrifying! And good news — this isn’t about food shaming or sacrificing flavor. No way. I love food, all of it. Instead, nutrifying is about celebrating the food in a new way, one that honors its flavor and natural goodness!

Now, back to that apple pie. Should you choose to nutrify it, let me break down the process, step-by-step.

Step 1: The Crust

This part of the recipe can make or break any pie. A bad crust equals a bad pie. And if you ask me, homemade is always better than store-bought. And it doesn’t have to be hard. You just have to read the instructions and practice some kitchen confidence.

While some may balk at the idea of a whole-grain crust, I think it’s perfect. There’s some heft to whole-wheat flour that pairs wonderfully with fall-inspired pies. But there is a limit to the amount of whole-grain flour you want to use, because while that heft is nice, it’s only nice to an extent — too much makes pie dough feel heavy and tough. So you’ll need to balance it with a little all-purpose flour. I found that a 50:50 ratio of all-purpose and white whole-wheat flours works best.

As for the butter or shortening, I don’t mess too much with that. You need that fat to keep your dough flaky.

Step 2: The Sugar

Do you ever find that pies are cloyingly sweet? Me too! I want to taste the apples in my pie and not feel like I just ate a spoonful of sugar. My recommendation is to reduce the amount of sugar in the recipe by a third or even half, especially if you’re using already perfectly sweet apples. I then like to make sure I’ve got a nice blend of spices to accent those apples — cinnamon, nutmeg and cloves are the perfect way to boost flavor and also lend a natural sweetness to the pie.

Step 3: The Apples

Don’t skimp on the apples! I always say that you should have a heaping pile of apple slices in that pie crust, or it’s just not worth it. Buy one or two extra apples and add them to the mix if it appears your pie isn’t “full.” As for those apple skins, I leave them on. I can hear some of you gasping now, but why not? We all know they’re loaded with nutrition and why waste perfectly good food.

Step 4: The Cut

Finally, you’ve baked your pie and it’s ready to slice. But before you cut it in the traditional eight slices, consider making them smaller. I go with 12 slices and find that’s just the right amount!

Now it’s your turn! Why not take some of those great apples you just picked from the orchard and turn them into apple pie?  While you’re at it, try these nutrifying steps for a fun twist!

Sometimes this girl just needs to grill, and that can be a tall order when you live in Chicago! Winters here can be brutal and, since I live in an apartment with a small deck where the wind is always blowing, grilling can be quite a hassle. But I love the flavor of grilled food and I appreciate the simplicity of it. Plus, it’s a healthy option for cooking food. What’s this Windy City grilling fanatic to do? How about test out an indoor grill — specifically, the Avance Collection Indoor Grill by Philips.

First things first, I know that a grill pan also can be a great way to grill indoors, and I love the simplicity of that, too. But my grill pan is pretty small and doesn’t always produce great results. I was intrigued by Phillips’ new indoor grill because the grilling surface was larger than my grill pan, and because it claimed to be almost smokeless. A perfect solution for grilling inside!

The grill comes ready to go and the instructions are relatively clear. There are two functions to the grill, a warming function and grilling. Pretty straight forward. I washed all of the parts as instructed, warmed it up and got started. My first attempt was grilling vegetables. The result? Awesome! I had no trouble getting the veggies on or off the grill, and there were plenty of gorgeous grill marks. I even tested it to see if grilling the vegetables without oil worked and it did — they didn’t stick at all. The next attempt was marinated shrimp. I removed the shrimp from the marinade and blotted off extra moisture. I cooked them for a few minutes on each side and they turned out well. I used medium-sized shrimp, but wished I had used larger so that I could cook them a bit longer. The flavor was good, but they didn’t necessarily feel “grilled.” The final test was a dry-rubbed skirt steak. This had the most potential to smoke, but halfway through cooking time, there wasn’t a single whiff. In fact, the skirt steak turned out beautifully.

Cleaning was relatively easy, too. The grill top can be removed and washed in the sink, as can the drip tray. The parts that are hardest to clean are the inner metal sides of the grill. The manual claims you can use a ceramic spatula to clean this, but I didn’t have one, so I tried cleaning with a sponge, water and soap. That didn’t work, so I guess I’ll have to buy a ceramic spatula for cleaning oil splatters.

This indoor grill can be a great grilling solution for anyone who doesn’t have the outdoor space for a full-size grill.  It also has the added benefit of being mostly smokeless, which means perhaps fewer carcinogens. While it doesn’t exactly mimic a real gas or charcoal grill, it does a pretty decent job as an alternative indoor cooking method. It grills veggies well and I liked how it handled beef. It’s fairly easy to clean most parts of the machine. To have fully won me over, the company would’ve provided the ceramic spatula and provided a better storage solution as the grill, without a lid, is somewhat awkward to store with other kitchen items.

 

While there’s no shame whatsoever in enjoying that cheeseburger, sometimes it’s nice to go a little lighter. You can do just that by a using little process I like to call “nutrifying.”

“Nutrifying” is about how you can make small changes to your favorite foods to make them a little more nutritious. You likely do this already — remember when you swapped in that Greek yogurt for sour cream? That’s “nutrifying!” And good news — nutrifying isn’t about food shaming or sacrificing flavor. No way — I love food, all of it. Instead, “nutrifying” is all about celebrating the food in a new way, one that honors its flavor and natural goodness!

Now, back to that cheeseburger. Should you choose to “nutrify” it, let me break down the process, step-by-step!

Step 1: Ingredients

Let’s look at what most burgers are made of — ground beef that usually has plenty of fat mixed in so that you get a moist bite every time. Luckily, you have options here, and you can find one that works for you.

Option 1: Swap it out. Replace up to three quarters of the 80 to 85 percent lean ground beef (chuck or round) with leaner, 90 percent ground turkey or ground sirloin, but know that the leaner the patty, the drier it will be.

Option 2: Go “half-sies.” Jump on the veggie burger bandwagon! Replace up to half of your patty with chopped mushrooms. Sound crazy? It’s not. Mushrooms add not only moisture, but plenty of umami! It’s the perfect way to balance out that burger.

Step 2: Instructions

Most recipes call for simply shaping the ground beef into patties and cooking. If you’re using leaner meats, you’ll have to adjust a few things to accommodate your swaps.

Modification 1: Regardless of what you decide to do with the ingredients, handle your farce (the meat/veg mixture) with care. That means gently mixing with your hands and not over-working it. Too much will lead to a tough burger.

Modification 2: Since you’re adjusting the amount and type of meat in your burger, you may want to consider adding seasoning. Yes, you’ll need salt and pepper, but also think about adding a little bit of Worcestershire sauce, garlic or garlic powder, minced onions or herbs and spices such as oregano, thyme, chili powder, cumin or curry powder.

Step 3: Cooking

How are you cooking that patty? If you’re adding ground turkey into the mix, you’re going to have to cook those burgers to 165°F, so you’ll need a few tricks up your sleeve to prevent them from turning into hockey pucks!

Cooking Tip 1: Shape equally sized patties that aren’t too thick, then make a thumb size indentation into the middle of each burger. These adjustments allow the burgers to cook more evenly and at the same rate, and that indentation helps ensure you’ll end up with a flat burger, not one with a huge mound in the center.

Cooking Tip 2: Adjust time and heat. Burgers don’t take that long to cook, and that means staying close and not messing with them — no smashing! If you’re grilling, make sure the fire in your grill isn’t raging— that will scorch your burgers. Instead, go with a high heat, well-oiled grill, cook for a few minutes on each side, then move to a less hot part of the grill to finish cooking for a few additional minutes.

Step 4: The Cheese

Did you think I would forget the cheese? No way! But let’s try these ideas instead of that slice of American:

Cheese Idea 1: Mix a bit of shredded sharp cheddar or feta into the burger farce. This is a delicious way to ensure cheese in every bite.

Cheese Idea 2: Top with a flavorful cheese — because that means you’ll need less. I love sharp cheddar, feta cheese, blue cheese and parmesan cheese for burgers.

Craving a burger now? “Nutrify” it using the guidance above, and you’ll be back in your happy place in no time!

Servings: 20
Serving size: 1 roll (58 grams)
Prep time: 2½ hours (includes rising time)
Cooking time: 30 minutes

Ingredients

• 2¼ teaspoons active dry yeast
• ¼ cup, plus 1 teaspoon granulated sugar
• ¼ cup (60 milliliters) warm water (heated to 100°F to 115°F)
• ¾ cup (180 milliliters) warm reduced-fat milk (heated to 100°F to 115°F)
• 1½ cups all-purpose flour
• 2 large eggs, beaten
• 1 tablespoon ground cinnamon (optional)
• 1 teaspoon kosher salt
• ¼ cup salted butter, melted
• 2½ to 2¾ cups white whole-wheat flour Cooking spray
• ½ cup fig jam
• 2 ounces thinly sliced prosciutto, chopped
• ½ cup crumbled goat cheese
• 1 teaspoon dried thyme leaves (optional)
• 1 large egg
• 1 tablespoon (15 milliliters) water

Instructions

1. Add yeast, 1 teaspoon granulated sugar and warm water to a large mixing bowl or stand mixer’s bowl and let sit for 10 minutes. Add warm milk and all-purpose flour to the yeast mixture and beat, using a wooden spoon or dough hook attachment, for about 30 seconds or until just combined. Add beaten eggs, cinnamon (if desired), salt, butter and remaining sugar and beat for about 1 minute. Gradually stir in white whole-wheat flour until the dough forms a ball and is not overly sticky.
2. Turn dough out onto a clean, floured surface and knead until soft and elastic, about 6 to 8 minutes. Alternatively, “knead” the dough in a stand mixer for 6 to 8 minutes using the dough hook attachment. Dough should be tacky, but not overly wet or dry.
3. Place dough in a large bowl coated with cooking spray. Cover with plastic wrap and let rise in a draft-free area at room temperature until doubled in size, about 1 hour. Using a spatula or bench scraper, remove dough from the bowl and place on a lightly floured surface.
4. Roll dough out into a 15-by-9-inch rectangle. Spread jam evenly over the dough’s surface, leaving a 1-inch border. Sprinkle prosciutto, goat cheese and thyme (if desired) over the jam. Roll dough, starting from the long (15-inch) side. Once fully rolled, pinch dough to seal. Using a serrated knife, cut roll into 20 equal-sized pieces. Place in an 11-by-15-inch glass baking dish coated with cooking spray. Cover with plastic wrap and let rise for about 45 minutes, or until doubled in size.
5. Preheat oven to 350°F (177°C). Remove plastic wrap and make egg wash by whisking remaining egg with 1 tablespoon water. Brush tops of rolls with egg wash and bake for 30 minutes or until lightly golden. Enjoy warm.

Cooking note: You may need more or less white whole-wheat flour depending on humidity.

Nutrition per serving:
CALORIES 189; TOTAL FAT 5g; SAT. FAT 3g; CHOL. 37mg; SODIUM 220mg; CARB. 31g; FIBER 2g; SUGARS 10g; PROTEIN 6g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in prosciutto and fig jam not available.

Product Reviewed:
Repast Supply Co. 17″ Maple-Walnut Ravioli Rolling Pin

Homemade ravioli is delicious, but all of that time spent rolling, filling, cutting and pinching can leave you feeling tired and frustrated — and your kitchen covered with dough and flour. In fact, the last time I made ravioli, I was so discouraged that I swore I would never make it again.

But the Repast Supply Co. 17″ Maple-Walnut Ravioli Rolling Pin promised to make ravioli rolling easy and fun, so I had to give it another try.

Repast Supply Co.’s ravioli rolling pins are handmade in the U.S. and beautiful, worthy of sitting out on display on your kitchen counter. And the company has the environment in mind, proudly claiming that for every tree cut down to make one of their products, they plant 100 more. They call it “responsible design.”

My wooden 17-inch rolling pin came with a little card that included how to use the pin and how to care for it. The website is also listed resources for recipes and instructional videos.  Before putting the rolling pin to work, I went straight to the website to see it in action. Feeling excited, I got my dough ready, made my filling and got rolling. It was as easy as it looked on the video and the process was indeed fun and the pin really did work. I made about 32 1½-inch raviolis, which was way more than I needed (I froze half).

And cleanup was a breeze! Repast Supply Co. instructs that all that is necessary after each use is to wipe the pin down with a clean, damp rag. They advise against holding the wooden pins under running water or using soap or a dishwasher, which can damage the pins. An application of food-grade mineral oil is recommended after every four to six uses, which helps keep the pins looking rich and prevents them from drying out. (If the thought of not washing your pin with hot, soapy water is off-putting, perhaps try one of their stainless steel models.).

I really like this product. It was easy to use, made plenty of delicious ravioli and really is a beautiful thing to look at. I am excited that homemade ravioli is now so accessible and looking forward to experimenting with dough and fillings!

Cooking with Tahini

Tahini can be purchased at most large supermarkets and is prevalent in ethnic stores with Middle Eastern or Mediterranean products, but it also can be made at home. First, choose hulled sesame seeds to create a smooth texture with less bitterness than unhulled seeds. Lightly toast the seeds in a pan over low heat, using caution to avoid burning them. Once toasted, pulse the seeds in a food processor until crumbly. Then add a small amount of neutral-flavored oil (such as vegetable oil) and puree until smooth. It can be challenging to achieve the same consistency as commercial varieties, but homemade tahini tastes just as good.

As for how to use it, the options are seemingly endless. Since tahini has emulsifying properties, it works well in salad dressings by preventing separation while adding flavor and creaminess. Showcase its earthy, nutty flavor profile in cookies, soups and sauces. Or mix it with olive oil, lemon and minced garlic for a perfect marinade for chicken or shrimp.

Nutritional Qualities of Tahini

A one-tablespoon serving of tahini contains 89 calories, 2.6 grams of protein, 3.2 grams of carbohydrate and 8 grams of fat, with 3 grams of that fat being heart-healthy monounsaturated and 3.5 grams being polyunsaturated. Besides being a form of healthy fat and vegetarian protein, tahini also contains minerals including calcium, iron, magnesium and potassium, and provides 12 percent of the Daily Value of the B vitamin thiamin.

Using Tahini in Foodservice

In grocery stores, tahini can be found either in the ethnic aisle or near the nut butters. Other options for purchasing this versatile ingredient include specialty gourmet or Middle Eastern and Mediterranean grocery stores and online retailers. Follow the manufacturer’s storage instructions, but know that tahini can last safely for about three weeks to several months after opening if stored in the refrigerator. Light, heat and air can damage tahini, so be sure to store it covered and sealed in a cool, dry place or in the refrigerator to maintain freshness.

A layer of oil may form on top of the paste, but don’t skim it off. It is a natural barrier that protects the tahini from moisture loss, rancidity and oxidation. Instead, stir the oil into the paste to reincorporate it before using. If your tahini smells musty and stale, it’s likely rancid and should be discarded.

Sara Haas, RDN, LDN, is a Chicago-based dietitian and chef. She is a Stone Soup blogger and author of sarahaasrdn.com.

Like many other foods, cheese was a creation of preservation. Thousands of years ago, people needed a way to utilize milk from their cattle, sheep and goats, so they began experimenting. Salt and acid were a great start, but rennet — enzymes from the stomachs of these young animals — was key to the development of many now-common cheeses. Rennet works as a coagulant, helping to change the structure of milk protein molecules and causing them to stick together. This is the preliminary step in the creation of curds and whey. Rennet isn’t often used alone for coagulation, and many cheeses also need a starter bacteria acid.

After coagulation, curds are drained from the whey and become cheese. This cheese is classified as fresh or unripened, and is generally soft, creamy and highly perishable. Pressing, heating or further ripening results in a firmer, harder cheese. “Hard cheeses” are typically the most firmly pressed and must meet U.S. Federal Standards of Identity that require them to have a moisture content of no more than 39 percent and a milk-fat content of no less than 50 percent. Hard cheeses are best served at room temperature, making them easier to cut and allowing their flavors to shine.

However, keep food safety in mind: Any cheese left out more than two hours may pose a potential health risk. Open packages of cheese should be safe to consume for up to four weeks if stored properly. Before refrigerating, wrap cheese in wax paper, then plastic wrap. Freezing is another great storage option. Tightly wrap full blocks or shredded hard cheeses in plastic wrap and freeze for up to six months.

Some cheeses are made from raw or unpasteurized milk, the criteria of which is being examined by the U.S. Food and Drug Administration. For now, its recommendation is that children, pregnant women, older adults and anyone with a compromised immune system should avoid unpasteurized, raw dairy products.

How much do you know about these 10 hard cheese varieties?

Asiago

This northern Italian cow’s milk cheese is a nice addition to pasta dishes and cheese plates. Older and more aged Asiago cheese loses moisture, making it harder and causing the sweetness to become less pronounced. Instead, its flavor is more savory, sharp and tangy.

Comté

Hailing from France, this raw cow’s milk cheese is smooth and dense with a mild, pleasing flavor. Its color ranges from pale cream to yellow and is highly dependent upon the season, what the cow is fed and location. Comté is rich in calcium, with about 374 milligrams per serving.

Cotija

Named after a town in Michoacán, Mexico, this cheese is often compared to Parmesan because of its salty taste and to feta because of its crumbly texture. Cotija has a robust flavor, so a little goes a long way in adding a tangy punch to foods such as salad, tacos and corn.

Emmental

Best known for its large holes, which are created from carbon dioxide gas that forms during fermentation, this cow’s milk cheese gets its name from Switzerland’s Emme valley. It has a smooth, slightly sweet and nutty flavor with subtle sharpness, making it ideal to blend with other cheeses for fondue.

Grana Padano

This Italian raw, partially skimmed cow’s milk cheese is similar to Parmigiano-Reggiano but is milder in taste. It also has a hint of pineapple sweetness, making it a pleasant addition to cheese plates. Grana is the Italian word for “grain,” which reflects this cheese’s grainy texture, caused by tiny protein deposits.

Gruyère

Traditionally a cultured, raw cow’s milk cheese, Gruyère originated in Switzerland. It’s now made in several other countries and has been somewhat industrialized with the use of pasteurized milk. It has a salty, earthy and nutty flavor and contains granular, crystallized protein deposits. Blend it with Emmental cheese for fondue.

Manchego

This cheese got its name because it originally was made from whole milk produced by Manchego sheep that grazed in the La Mancha area of Spain. Manchego-style cheeses are made to taste similar to true Manchego cheese, with a hint of bitterness and a warm, nutty flavor. Enjoy Manchego on its own or paired with olives, almonds, dried fruit or crusty bread.

Parmesan

A popular cow’s milk cheese, Parmesan has a hard, pale-golden rind and sharp flavor. Although it is made in Argentina, Australia and the United States, Italy’s Parmigiano-Reggiano is typically aged longer, for at least two years, and has a complex flavor and granular texture. No matter where it’s from, Parmesan is often served freshly grated.

Pecorino Romano

This cheese’s name comes from pecora, the Italian word for sheep, and Romano, a region in Italy. Though often compared to Parmesan, Pecorino Romano has a tangier and sharper flavor. Dry and crumbly, this cheese is an ideal addition to pasta and other dishes needing a burst of salt and umami.

Roncal

Because this cheese is produced from raw whole milk of two unique breeds of sheep that graze in the mountain regions of northern Spain, it can be a challenge to find. Its aroma is intense and its flavor is strong, slightly piquant and buttery.

It’s game time and you need something to serve at your next tailgate or game-viewing event. Your homemade buffalo wings are a huge hit with everyone, but they’re messy and hard to eat. It may seem like a dilemma, but believe it or not, there’s a simple solution. Turn those buffalo wings into a wrap! Yes, with pre-game planning, you can serve buffalo chicken wraps that will nourish any hungry fan!

The key to making this recipe easy and healthy is cooking the chicken in the slow cooker. This process takes a few hours, but saves you time when it comes to assembly. Slow cooking chicken in an aromatic broth makes it tender and flavorful without having to add extra fat or calories. Making a creamy blue cheese slaw out of low-fat Greek yogurt, a little bit of blue cheese and fresh celery and carrots is a fun way to add flavor and crunch. Top it all with hot sauce and your friends and family won’t even be thinking about those messy chicken wings.

This meal makes enough to serve a small crowd. If it’s just the two of you for dinner tonight, go ahead and make the whole recipe. Any leftovers can easily be stored in an air-tight container in the refrigerator. Save some carrots and celery along with the blue cheese dressing and store them separately in the refrigerator. Then simply toss just before serving.

Food Safety Tip: Did you know that you don’t need to wash your chicken? It’s true! Splashing water from washing the chicken actually spreads bad bacteria like Salmonella to your sink, countertops and other work surfaces and tools. Use chicken straight from the container and toss any packaging into the garbage. Then of course be sure to wash your hands, kitchen surfaces, cutting boards and utensils thoroughly with warm, soapy water.