Diane Welland – Food & Nutrition Magazine

What’s New in the “Dietary Reference Intakes for Sodium and Potassium” Report?

Diane Welland — Mon, 29 Apr 2019 14:25:18 +0000

The National Academies of Sciences, Engineering and Medicine recently updated sodium and potassium Adequate Intake, or AI, levels for healthy people. The revised recommendations, which hadn’t been reviewed since being established in 2005, include decreased sodium AIs for children 1 to 13, increased sodium AIs for adults 51 and older, and an overall decrease in potassium for people 1 and older. Some recommendations have not changed, such as the sodium AI for people between 14 and 50 years old. Whether these new guidelines will impact daily values on Nutrition Facts labels is yet to be determined.

Many of the revisions reflect new research as well as a change in approach. For example, sodium no longer has an Upper Tolerable Intake Level, or UL, because there is not enough evidence to quantify toxic intakes separate from chronic disease risk in generally healthy people. There also is limited evidence for establishing an AI of less than 1,500 milligrams of sodium per day for adults 51 and older. The new sodium AIs for children were based on Estimated Energy Requirements and sodium intakes in breastfed infants. One of the biggest changes is a new DRI category: Chronic Disease Risk Reduction Intake, or CDRR. For sodium, this is the amount above which reduction is expected to reduce chronic disease risk within a healthy population.

Lower potassium AIs are a result of two nationally representative surveys. AIs for adults were based on potassium intakes of men and women with normal blood pressure and no reported history of cardiovascular disease. Previous potassium AIs were based on a variety of studies including supplementation trials. AIs for infants were based on potassium intake estimates of breastfed infants. Due to lack of evidence, a CDRR was not established for potassium.

Most Americans consume too much sodium and not enough potassium. Therefore, these recommendations are important for healthy people to help reduce the risk of chronic disease and even more critical for people taking medications that affect potassium, those with excessive sweat loss and people with a chronic condition or disease such as Type 2 diabetes, kidney disease and hypertension. More research is needed in many areas including sodium sensitivity, the sodium-potassium relationship, and the relationship between these micronutrients and energy intake.

To learn about the update to sodium and potassium DRIs and the expanded DRI model, which includes the CDRR, visit nationalacademies.org/DRIExplainer.

	Potassium DRIs in milligrams per day
	2019	2005
0-6 months	400	400
7-12 months	860	700
1-3 years	2,000	3,000
4-8 years	2,300	3,800
Males 9-13 years	2,500	4,500
Females 9-13 years	2,300	4,500
Males 14-18 years	3,000	4,700
Females 14-18 years	2,300	4,700
Males over 19 years	3,400	4,700
Females over 19 years	2,600	4,700
Pregnancy 14-18 years	2,600	4,700
Pregnancy 19-50 years	2,900	4,700
Lactation 14-18 years	2,500	5,100
Lactation 19-50 years	2,800	5,100

Sodium DRIs in milligrams per day			CDRR in milligrams per day
	2019	2005
0-6 months	110	120
7-12 months	370	370
1-3 years	800	1,000	Reduce intake if above 1,200
4-8 years	1,000	1,200	Reduce intake if above 1,500
9-13 years	1,200	1,500	Reduce intake if above 1,800
14-18 years	1,500	1,500	Reduce intake if above 2,300
19-50 years	1,500	1,500	Reduce intake if above 2,300
51-70 years	1,500	1,300	Reduce intake if above 2,300
71+ years	1,500	1,200	Reduce intake if above 2,300
Pregnancy	1,500	1,500	Reduce intake if above 2,300
Lactation	1,500	1,500	Reduce intake if above 2,300

References

Dietary Reference Intakes for Sodium and Potassium. The National Academies website. Published March 5, 2019. Accessed April 16, 2019.
Hoy MK, Goldman JD, Murayi T, Rhodes DG, Moshfegh AJ. Sodium Intake of the U.S. Population: What We Eat In America, NHANES 2007-2008. Published October, 2011. Accessed April 16, 2019.
Hoy MK, Goldman JD. Potassium Intake of the U.S. Population: What We Eat In America, NHANES 2009-2010. Published September, 2012. Accessed April 16, 2019.
Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.
National Academies of Sciences, Engineering, and Medicine. 2019. Dietary Reference Intakes for Sodium and Potassium. Washington, DC: The National Academies Press.

Artichokes: A Rich History and Mild Flavor

Diane Welland — Thu, 08 Dec 2016 22:52:04 +0000

Artichoke lovers can thank Zeus for the creation of this unusual vegetable. Ancient Greeks believed that as punishment for deceiving him, Zeus transformed his beautiful lover Cynara into this prickly plant. In Italy and the rest of the Mediterranean region where they grew wild, artichokes were considered both a delicacy and an aphrodisiac and were a favorite among ancient Romans and Greeks. Centuries later, Catherine de’ Medici brought the artichoke to France, where it quickly gained favor. But she wasn’t the only prominent woman to love artichokes; in 1948, Norma Jeane Mortenson (a.k.a. Marilyn Monroe) was crowned California Artichoke Queen in Castroville, Calif.

The flower bud of a thistle plant in the sunflower family, artichokes have thorny points on their leaves which must be removed before eating. Today, there are more than 100 varieties of artichokes worldwide, ranging from dark green to deep purple in color and from large spheres to long oval cylinders in shape. Although artichokes are cultivated in Spain, Italy and France, nearly all artichokes in the United States are grown in California and are of the globe or French variety. They have a mild, slightly sweet, nutty flavor. Peak artichoke season is spring, but they can be harvested in summer and mid-autumn as well.

Artichokes in the Kitchen

Whole artichokes can be roasted, steamed, boiled, fried or grilled. To prepare, remove the outer leaves, cut off about one-third of the top, then use kitchen shears to snip off the thorn of each leaf-like petal. If the artichoke has a stem, peel and clean the fibrous outside. Rub the artichoke with a slice of lemon to prevent it from oxidizing. At this point, the artichoke can be seasoned with salt and pepper or stuffed with any number of fillings (breadcrumbs and cheese are common), then brushed or drizzled with olive oil and cooked. You’ll know it’s done when a petal pulls off easily or the stem can be easily pierced with a knife. The leaves, which often are served with olive oil, butter, aioli or vinaigrette for dipping, are eaten by scraping off the soft, fleshy part of each leaf with a spoon or between your teeth and discarding the rest. In the center of the artichoke is a fuzzy “choke,” which must be removed to get to the prized “heart” or artichoke bottom. Artichoke hearts can be cooked or sliced thinly and eaten raw.

Artichokes’ Nutritional Qualities

One medium artichoke has about 60 calories and yields only about 2 ounces of edible food. It is high in fiber (about 7 grams of fiber per artichoke), vitamin K and folate, and is a good source of magnesium and vitamin C. Traditionally, artichokes have been used as a remedy for indigestion and upset stomach. Lately, however, research suggests artichokes may have anti-carcinogenic properties and could lower cholesterol.

In Quantity

Whole artichokes can be found in the produce department of supermarkets in several sizes, from baby to jumbo. (An artichoke’s size is determined by its location on the plant, not the variety.) Choose artichokes that are heavy for their size and have tightly packed leaves and no brown spots. Ready-to-eat artichoke hearts are available frozen, canned or marinated in a vinegar-oil mixture. Artichoke hearts are commonly added to pizza, pasta, soups and salads, are a staple on antipasti platters and can be batter-dipped and fried. In foodservice, they are generally purchased as whole or quartered artichoke hearts, as preparing a whole artichoke in-house is labor-intensive and costly. Whole artichokes are rarely served in commercial foodservice operations.

Diane Welland, MBA, RDN, LD, is a food and nutrition consultant and adjunct instructor at Georgia State University.

Heart-healthy Stuffed Artichoke Hearts

Developed by Sarene Alsharif

Ingredients

[400 grams] 1 14-ounce bag frozen artichoke hearts, thawed
[710 grams] 3 cups (710 milliliters) water
[5 grams] 1 teaspoon salt
[15 grams] 1 tablespoon (15 milliliters) lemon juice
[7 grams] 2 teaspoons (10 milliliters) extra-virgin olive oil
[90 grams] 1 medium carrot, finely diced
[65 grams] 1 medium onion, finely diced
[50 grams] 2 celery stalks, finely diced
[5 grams] 2 cubes low-sodium chicken bouillon
[75 grams] ó cup frozen baby sweet peas
[10 grams] 3 tablespoons chopped fresh parsley

Directions

Place thawed artichoke hearts and water in a medium-sized pot and stir in salt and lemon juice. Bring to a boil over mediumhigh heat, then reduce to simmer for 30 minutes.
Meanwhile, pour oil into a skillet and add diced carrot, onion and celery. Crumble bouillon cubes on top of vegetables and sauté over medium heat for about 10 minutes, until onions are translucent and celery is soft. Stir in peas and cook for 2 minutes. Turn off heat and stir in fresh parsley.
Artichokes are done cooking when they are easy to pierce with a fork. Remove from heat and pour artichokes into a colander to drain water. Using a spoon, fill each artichoke heart with vegetable mixture and arrange on a plate. Enjoy immediately or store covered in the refrigerator for up to five days. Serves 4.

Nutrition Information

SERVING SIZE: 5 stuffed artichoke hearts (160 grams);

CALORIES 105; TOTAL FAT 3g; SAT. FAT 0g; CHOL. 0mg; SODIUM 109mg; CARB. 17g; FIBER 9g; SUGARS 4g; PROTEIN 4g; POTASSIUM N/A; PHOSPHORUS N/A Note: Nutrition information for potassium and phosphorus in frozen artichoke hearts and low-sodium chicken bouillon not available.

Shallots: The Subtle, Sweet Member of the Allium Family

Diane Welland — Fri, 26 Aug 2016 15:29:49 +0000

Like its close relatives garlic and onions, shallots grew wild thousands of years ago and were a favorite among Romans, Greeks, Egyptians and Asians. Legend has it that in the 12th century, Crusaders brought bags of the bulb from the Middle East to Europe on horseback. Today, shallots are enjoyed and eaten all over the world, but France is where the shallot is an esteemed culinary staple and more widely used than onions.

Shallots vary in size and shape from long and thin to large, round and plump. Their thin, papery skins range in color from coppery brown to dark red or purple and even whitish-gray. Peeling shallots reveals a slightly purple- or rose-hued inner skin (the flesh itself is white) and one or two large sections that break apart, similar to garlic cloves.

While home cooks often use shallots interchangeably with onions in recipes (three to four shallots are equal to about one medium onion) their flavors are actually quite different. Shallots have a more subtle, sweet flavor that is less pungent than onions. Their complex flavor resembles a combination of both garlic and onion.

Shallots can be peeled and thinly sliced or finely chopped to serve raw in salads or vinaigrettes. They also can be sautéed, roasted or fried and pair well with vegetables and pastas or delicate seafood such as scallops or sole.

Nutritional Qualities of Shallots

Like onions, shallots are low in calories. A ½ cup of raw chopped shallots contains 58 calories, 2 grams of protein and nearly 3 grams of dietary fiber. One serving also contains vitamins C and B6, folate, potassium and manganese.

Shallots share the same health-protecting compounds as other allium vegetables — quercetin and organosulfur compounds — which means they may be beneficial for reducing the risk of cancer, cardiovascular disease and diabetes.

Using Shallots in Foodservice

Shallots are common in many fine dining establishments and often are deep-fried and served as a garnish on meats or poultry. The French shallot (also called the gray or “true” shallot) is the most prized for its refined flavor, but it’s difficult to find in the U.S. Here, shallots tend to be larger, rounder and more pungent, with the most popular American type being the “Jersey” or “false” shallot.

Shallots come in small, medium and large sizes and are often bought in five- or 10-pound netted bags. Although available year-round, their peak seasons are spring and summer. Look for bulbs that are firm and heavy with no soft spots, wrinkling or sprouting. In addition to fresh, raw shallots, dry shallots also are available.

Diane Welland, MBA, RDN, LD, is a food and nutrition consultant and adjunct instructor at Georgia State University.

Roasted Peanut and Ginger Collard Greens

Recipe by Marisa Moore

Ingredients

[30 grams] 2 tablespoons (30 milliliters) apple cider vinegar
[75 grams] ¼ cup, plus 1 tablespoon (75 milliliters) roasted peanut oil
[15 grams] 1 tablespoon fresh grated ginger
[<1 gram] ⅛ teaspoon crushed red pepper flakes
[30 grams] 2 tablespoons natural creamy peanut butter (room temperature)
[3 grams] 1 teaspoon light brown sugar
[<1 gram] 1 pinch kosher salt
[35 grams] 2 shallots, minced
[10 grams] 2 cloves garlic, minced
[250 grams] 10 cups collard greens, stems removed and thinly sliced
[20 grams] 2 tablespoons roasted peanuts, roughly chopped

Directions

Make vinaigrette by combining vinegar, ¼ cup peanut oil, ginger, red pepper flakes, peanut butter, brown sugar and salt in a shallow bowl and whisk until smooth and creamy. Set aside.
Heat remaining 1 tablespoon peanut oil in a large skillet over medium-high heat. Add shallots and cook until fragrant but not brown, about 3 minutes. Add garlic and collard greens to the skillet and stir with a wooden spoon to combine. Sauté for 5 minutes or until greens reach desired tenderness. Add a few tablespoons of water if greens stick to skillet.
Add vinaigrette and toss to combine. Reduce heat to low and cook for about 1 minute. Top with peanuts and serve warm. Serves 8.

Nutrition Information
SERVING SIZE: ½ cup (50 grams)
CALORIES 125; TOTAL FAT 11g; SAT. FAT 2g; CHOL. 0mg; SODIUM 174mg; CARB. 5g; FIBER 2g; SUGARS 1g; PROTEIN 3g; POTASSIUM 110mg; PHOSPHORUS 39mg

Oodles of Noodles: 10 Versatile Asian Noodles You Ought to Know

Diane Welland — Thu, 28 Apr 2016 21:30:09 +0000

From street stalls and noodle houses to celebratory feasts, noodles are ubiquitous throughout Asia. With a history most likely beginning in Central Asia and reaching back thousands of years, it’s no wonder this versatile staple is an essential part of the culinary and cultural landscape in many countries. Particular noodles in each country often become synonymous with specific dishes, such as pad thai, pho and ramen.

Unlike European pasta, which varies in shape and size but is largely made of the durum wheat flour semolina, Asian noodles are more uniform in shape but vary in thickness, width and ingredients. Based on local ingredients, they can be made of wheat, buckwheat, millet, rice, yam or sweet potato and mung bean. Textures range from soft to chewy or springy, resistant or even crispy when stir-fried.

With regard to nutrition, Asian noodles are primarily composed of carbohydrates with slight differences in vitamin and mineral content, depending on ingredients used. A dry two-ounce serving has about 200 calories or more. Watch out for sodium, as levels vary greatly from very low (noodles with no salt added) to more than 1,000 milligrams (dry somen noodles).

When it comes to cooking, Asian noodles are extremely versatile. They form the foundation on which flavors, textures and condiments are built into meals. To make a healthy and satisfying meal with noodles, add meat, fish, chicken or tofu, a hefty dose of vegetables, a sprinkle of nuts and herbs, and a drizzle of flavorful sauce. Sold fresh or dried, Asian noodles are easy to store and cook. They are widely available in the United States and often are served in soup, stew and stir-fry.

In Japan, slurping noodles is not only accepted, it’s encouraged. Just don’t cut your noodles. In many Asian countries, long noodles symbolize a long, happy life.

Cellophane or Bean-thread Noodles

Made from mung bean starch or flour and water, cellophane noodles can be deep-fried, stir-fried or softened in boiled water. Also called glass noodles, they are thin, slippery and often used in desserts.

Dang Myun or Dangmyeon

Long and thin, this Korean noodle is similar to vermicelli. Made with white sweet potato starch, it’s sometimes referred to as a Korean cellophane or glass noodle because of its translucent appearance and slippery texture. It is most commonly found in the Korean vegetable noodle dish japchae.

Egg Noodles

Made from wheat flour, eggs, water and salt, egg noodles are found throughout China, Hong Kong, Singapore and Taiwan. They can be long and thin or thick and flat, and are used in many dishes such as lo mein, chow mein, dan dan noodles or dan dan mian.

Ramen

A widely consumed Asian noodle, ramen is most familiar as dried instant blocks, but also is available fresh. Traditionally made with wheat flour, egg, salt and an alkaline agent, which makes the thin noodles wavy and springy, ramen is a favorite of college students on a budget and a mainstay in soups all over the world.

Rice Noodles

Made from rice flour and water, these snow-white or light brown noodles are available in various sizes from thin, delicate vermicelli to fat, thick ribbons. They are found in a variety of Asian dishes but are most well-known for pad thai and Vietnamese pho.

Shirataki Noodles

Long, thin or flat and translucent with little flavor and a gelatinous texture, these noodles are made of the Japanese yam-like tuber konjac. With almost no calories and high in fiber, they absorb flavors of foods with which they are cooked. Tofu shirataki also is available.

Soba

Traditionally made of a blend of buckwheat and wheat, this Japanese noodle has a slightly earthy, nutty flavor and often is served in cold noodle salads or hot soups. Depending on the quality of the noodle, the color varies and the amount of buckwheat used can range from 10 percent to 100 percent.

Somen

Often used in cold noodle dishes, these thin and delicate Japanese noodles are made of wheat flour and water. A slightly yellow version made with egg yolk also is available. Somen noodles are usually sold dried and bundled like sticks.

Udon

Similar to spaghetti, this long, thick, white noodle has a chewy texture and is made with wheat flour, water and salt. It’s often used in Japanese soups and stir-fries or served cold with dipping sauces.

Wonton Noodles

These noodles can be thick or thin and are made from the same yellow-colored dough as wonton skins. Often sold fresh in the refrigerated section of stores, they’re a popular choice in soups.

Why We Love Lentils

Diane Welland — Fri, 30 Oct 2015 14:34:39 +0000

With a history rooted in the Bible and the writings of Hippocrates, lentils have maintained prominence in Middle Eastern and Indian cuisine since their cultivation 8,500 years ago.

A member of the legume family, lentils are edible pulses — dried seeds grown in enclosed pods. Lentils are high in protein and fiber; one cup cooked contains 18 grams of protein and 16 grams of fiber. A one-cup serving is an excellent source of folate, as well as iron, potassium and phosphorous, and a good source of magnesium. Research shows regular intake of pulses, such as lentils, lowers cholesterol and helps reduce risk of heart disease, diabetes and certain cancers.

Unlike dried beans, lentils require no overnight soaking and cook quickly in 15 to 20 minutes, making them easy and convenient kitchen staples. Beware of adding salt or acidic ingredients, such as tomatoes or lemon juice, to lentils while cooking, as this can toughen the legumes’ skins and dramatically increase cooking time.

Mild in flavor, brown lentils in particular are often used as a meat substitute or extender in dishes, including chili, tacos or meatloaf. Pureed cooked lentils are used as a thickener in soups and stews and can replace some of the fat in baked goods, such as quick breads and cookies.

Black or Beluga Lentils

Visually striking when mixed with salads and grains, these small, black and shiny lentils have a strong, nutty and earthy flavor. They also hold their shape well. Black lentils tend to be more expensive than brown lentils.

Brown Lentils

Considered the workhorse of the lentil family, this is the most common variety. With a mild flavor and earthy taste, brown lentils are used in a range of culinary applications and tend to retain their shape and texture.

French Lentils

Compared to brown lentils, French lentils are slightly smaller, take longer to cook and have a stronger, peppery flavor. However, they retain their shape and stay firm, making them ideal for cold salads and side dishes for fish, game or sausage.

Pink Lentils

Common in Indian cuisine, these small, thin and salmon-colored lentils sometimes share the name of their most common dish, masoor dal. Pink lentils cook quickly, turning a golden color and breaking down into a silky smooth texture, which makes them a great choice for soups and side dishes.

Red Lentils

Thinner and softer than brown or French lentils, this type breaks down quickly and does not hold its shape, making it best suited for soups, stews and Indian dals. Since red lentils pack down easier, a serving tends to be higher in calories, carbohydrates and protein than French or brown lentils.

Yellow Lentils

Sometimes confused with yellow or green split peas, yellow lentils break down quickly when cooked, making their texture ideal for soups and dals.

17 Glorious Grains You Need to Know

Diane Welland — Fri, 28 Aug 2015 23:22:14 +0000

The USDA’s Dietary Guidelines for Americans recommend that half of all grains consumed be whole grains, and while most Americans still fail to meet this goal, we are moving in the right direction. In fact, 70 percent of respondents to a 2015 survey said they were trying to consume more whole grains.

Whole grains have three components: the bran, which contains most of the fiber; the germ, which contains most of the vitamins, minerals and fat; and the starchy endosperm. They are high in phytochemicals as well as several B vitamins, vitamin E, magnesium, iron, copper and fiber.

Some whole grains, such as quinoa and farro, have been staples in certain cultures for thousands of years. These ancient grains have a long, rich history making them particularly appealing to many consumers.

Studies show that eating whole grains can help lower risk of coronary heart disease and diabetes, as well as keep weight in check. According to a 2010 study in the American Journal of Clinical Nutrition, eating just three servings of whole grains per day was found to decrease cardiovascular disease by lowering blood pressure. Choosing whole grains that are high in dietary fiber has additional health benefits.

Healthy whole grains tips and tricks:

Make whole grains last longer (up to six months) by storing in an airtight container in the refrigerator or freezer. This will keep the grains from turning rancid.
Cook grain in large batches and refrigerate for up to five days or freeze for three to six months.
Whole grains are done cooking when all liquid is absorbed and the kernel is tender. No two batches of grains are alike, even among the same kind.

Amaranth

Considered a supergrain, amaranth contains the correct proportion of all nine essential amino acids for humans, making it a complete protein. A ½-cup cooked serving is a good source of iron and magnesium and a rich source of phosphorous. The golden grain cooks to a porridge-like consistency and has a strong, nutty flavor. Pop it by heating in a dry pan for use in salads, soups and crusts.

Barley

Available in hulled or hull-less, pearled or quick-cooking varieties, barley’s fiber is found throughout — not just in the bran. One-half cup cooked pearled barley has 3 grams of fiber, and the hulled type boasts twice this amount. Research shows barley lowers cholesterol and helps combat diabetes and prediabetes.

Brown Rice

A staple grain for many, brown rice is the nutty-tasting whole-grain parent of white rice. The bran of brown rice contributes plentiful fiber and texture. Brown rice takes longer to cook than white rice, but parboiled quick brown rice is available commercially. Long-, medium- or short-grain brown rice are affordable and accessible whole grains.

Buckwheat

Despite its name, buckwheat is not related to the wheat family. It actually is a flowering plant, closest genetically to rhubarb and sorrel. The earthy-tasting grain is high in protein and has impressive amounts of zinc, copper and manganese. Buckwheat groats, which are hulled seeds of the plant, are often sold as “kasha.”

Bulgur

An important part of Middle Eastern cuisine, bulgur is cracked wheat that has been parboiled, dried and broken into granules of varying size from fine to coarse. Like all whole grains, it provides health benefits to help prevent heart disease and diabetes.

Cornmeal

Corn kernels are considered a whole grain and can be dried and ground into various textures of cornmeal. Whole-grain cornmeal contains all of the nutrients present in corn, including fiber, potassium, vitamin B6, magnesium and several phytonutrients. Cornmeal that is labeled as degerminated (typically if steel-ground) is not whole-grain.

Farro

A type of ancient wheat, farro is best-known in Italy, and it has long been a staple among ancient Greeks and Romans. It is a dark, earthy grain that is often used in salads and risottos. Like barley, farro is available pearled and semi-pearled.

Freekeh

Around 2300 BC in the Mediterranean, a stockpile of immature wheat caught fire. Rubbing off the burnt heads revealed smoky reen grains, later dubbed “freekeh.” High in protein and fiber, freekeh increases satiety and is rich in lutein and zeaxanthin, which protects eyes and benefits digestion.

Kamut

A type of ancient wheat, which was eaten in ancient Egypt, kamut is the trademarked name for this large, oversized grain that is difficult to overcook. It is about two to three times bigger than conventional wheat and has a rich, buttery flavor. Easily digested, kamut has all the health benefits of whole wheat.

Millet

Millet is a staple in many parts of Africa, where it has been cultivated for more than 6,000 years. The small, beige-colored grain is gluten-free and has a mild flavor. When cooked, it has a soft, fluffy texture that makes an ideal base for soups, stews and a variety of dishes.

Oats

Oats are loaded with soluble fiber, which has been shown to help lower cholesterol, protect against heart disease and control appetite. Available whole, rolled, steel-cut or quick-cooking, oats are extremely versatile and are more than just a breakfast food.

Quinoa

Containing all nine essential amino acids in proper proportions, quinoa originated in the Andes Mountains of South America and was a staple of the Incan Empire. It cooks quickly to produce a flavorful, nutty grain. Most quinoa must be rinsed to remove a naturally bitter compound that protects the seed from birds and insects.

Spelt

A distant cousin of wheat, spelt berries are high in protein, fiber, manganese and phosphorous, and can help play a role in managing Type 2 diabetes. Whole spelt berries must be rinsed and soaked at least eight hours or overnight before cooking.

Teff

Tiny, sand-like teff grains are grown in three colors — red, white and brown. This grain has twice the iron and three times the calcium as other grains. Use it to thicken soups and stews, or serve as a cereal or creamy grain dish.

Wheat Berries

Wheat berries are the whole kernel of wheat, including the bran, germ and endosperm of a typical wheat grain. Spelt and kamut are different varieties of wheat. Sweet, nutty and chewy, they cook similar to brown rice.

Whole Rye

One of the gluten-containing grains, rye is often used to make breads and is very popular in Europe and Russia. Rye flour contains less gluten than wheat flour and is heavier and darker than most other flours. Look for “whole rye” or “rye berries” on the label to ensure the product contains whole-grain rye.

Wild Rice

Also known as “Indian rice,” wild rice is the seed of a grass that was traditionally harvested by American Indians near the Great Lakes. Now produced commercially, it can be found in pilafs and casseroles on tables across America. Because it is technically a seed, wild rice has more protein than many grains, with 6.5 grams in one cup cooked.

Chili Peppers Are Hot Stuff

Diane Welland — Tue, 26 Aug 2014 14:59:55 +0000

Although chili peppers were cultivated and traded in the Americas for thousands of years, it wasn’t until explorers brought these fiery fruits from the New World back to Europe that their popularity spread. Today, chili peppers are found in cuisines all over the world. Chili peppers belong to the nightshade family — which includes tomatoes, potatoes and eggplant — but are not related to black pepper, which comes from the peppercorn plant. There are literally hundreds of chili pepper varieties ranging in all sizes, shapes and colors. Capsaicin is the ingredient in peppers that give them “heat,” and this, too, varies — from the mildly sweet, slightly hot Anaheim pepper to the fiery burn of the habanero. Capsaicin also stimulates the release of endorphins, natural pain and stress fighters, which give eaters the feeling of a “chili pepper high.” Capsaicin has been shown to curb appetite and slightly boost metabolism and fat oxidation.

Chili pepper hotness is measured in Scoville Heat Units, or SHU. The hottest pepper on record is the Carolina Reaper with a Scoville rating of more than 1.5 million units. (A mild jalapeño has a score of 2,500 to 5,000 units.)

Nutritionally, peppers are high in vitamin C, and generally a good source of beta carotene, potassium and vitamin B6. They are low in calories and sodium, and also contain some fiber and vitamin K.

Contrary to popular belief, most of the capsaicin is located not in the seeds, but in the ribs of the pepper. Always wear rubber gloves to prevent burning your hands and beware of rubbing your eyes or skin. Although time is the only real way to cool the burn of eating a chili pepper, if you’re desperate, try drinking milk or eating dairy, bread or rice. Avoid alcohol, which can magnify the burn.

24 Varieties of Pepper

Aji Amarillo

This yellow pepper, generally about 3 to 5 inches long, is particularly popular in its native country of Peru, although it can be found throughout South America. It has a unique fruity flavor and a spicy heat that ranges from medium to hot.

Anaheim

Named after the city of Anaheim in California, these long, thin green peppers are on the mild side. Like all green chilies, they are high in vitamin C and low in calories.

Ancho

With an aromatic, earthy, fruity flavor laced with hints of chocolate or coffee, this dark and wrinkly pepper is actually a dried poblano! Anchos are the main peppers used in Mexican mole sauces and are high in iron.

Banana Peppers

Also known as the Hungarian Wax Pepper, this medium-sized, pale yellow pepper resembles its namesake. Banana peppers can be mildly sweet or hot and, like cherry peppers, are often pickled and used as a garnish.

Bell Peppers

With zero capsaicin, these mild-flavored peppers can be green, red, yellow, orange or purple. Green peppers are high in vitamin C and are a good source of beta carotene. But, because they are harvested early, they have less nutrients than other bell peppers. Red peppers take the longest to harvest, are the sweetest and have the highest levels of nutrients.

Cascabel

A dark red, dried, round or plum-shaped pepper (cascabel means “little round bell” or “rattle”), this chili has a rich, nutty flavor with woodsy, smoky overtones and a medium heat. Use it in soups, salsa, sauces and cooked dishes.

Cayenne

Dark red, thin, wrinkly and ranging in size from 2 inches to 5 inches, cayenne peppers are extremely hot and pungent. They are often found whole in Hunan, Sichuan and Indian cuisines.

Cherry Peppers

A round red pepper that can range in taste from mild to medium hot, the cherry pepper is often pickled and placed on sandwiches, pizzas and salads.

Chile de Arbol

This small, slender, red chili pepper hails from Mexico and can be sold either dried or fresh. Chile de arbol has a potent heat with a subtle smoky flavor.

Chipotle

These dried and smoked jalapeños have a pungent, smoky sweet flavor. They are high in vitamins A and C, and often found canned in adobo sauce.

Fresno

Another pepper named after a city in California, Fresnos are similar to jalapeños in flavor and appearance, with a back-of-the-throat type heat.

Ghost Peppers

Hotter than a habanero, the Ghost pepper (a.k.a. Bhut Jolokia) originated in India. Some say it was named for the way the heat sneaks up on you. At first, ghost peppers have a sweet chili taste; the heat kicks in after about 45 seconds and intensifies for 10 to 15 minutes. Do not touch these peppers with your bare hands!

Guajillo

This smooth, dried pepper native to Mexico is long and thin with a sweet heat and a taste reminiscent of pine.

Habaneros

Also known as the “scotch bonnet,” these small bell- or lantern-shaped peppers range in color from orange to red. Once considered to be the hottest pepper before other hotter strains popped up, these extremely hot peppers have fruity, citrus-like flavor notes, making them ideal for hot sauces.

Jalapeño

The most widely available hot pepper, Jalapeño come in red or green varieties and are small in size at 2 to 4 inches long. High in vitamin C and a good source of vitamin A, they have a back-of-the-throat burn that can vary widely depending on climate and soil.

Mulato Peppers

A dark, black, wrinkly pepper, mulato peppers have notes of licorice or chocolate with hints of cherry or tobacco. They are often combined with anchos in adobo and mole sauces.

New Mexican
Similar in size and shape to the Anaheim, New Mexican chilies can be red or green. They do not have a lot of heat, but they offer a deep, roasted flavor that makes them very popular. Red varieties contain vitamins A and C. Those grown in the Hatch Valley are called Hatch peppers.

Piquillo

A sweet, spicy flavored red pepper tapered at the end, it is primarily grown in the Navarra region of Spain. Piquillo peppers are often roasted and stuffed with cheese or fish for a savory, mild flavor. They are also popular on sandwiches.

Poblano

These dark green chilies that taper to a point and looks like a flattened bell pepper have mild heat and full, rich flavor, making them popular throughout the Southwest. Often stuffed, this pepper is famous in the dish chile relleno. Poblanos are low in calories and high in potassium, vitamin A and vitamin B6.

Serrano

A small, sleek green or red pepper, this serrano is similar to a jalapeño, but hotter. It is usually found in Mexican markets and sometimes in supermarkets, and is high in vitamins C and B6.

Shishito

Small, thin, sweet green peppers with only a slight bite, Shishito peppers hail from Japan. They are best sautéed with a dash of sesame seed oil or fried in a tempura batter. They can found in green or red varieties.

Sweet Mini Peppers

At about 2 inches in length, this miniature bell pepper is popular for its fresh, mild flavor. Most often found in red, yellow and orange, they’re great in salads, sliced on a sandwich or on their own as snacks.

Thai Bird

Also known as “bird chili” or prik khee noo, these tiny peppers pack a big punch. They range in color from red to yellow or light green, and are used to flavor curries and other Thai dishes.

Celebrate Summer Squash: Taste the Season’s Bounty

Diane Welland — Tue, 01 Jul 2014 02:01:42 +0000

The fruit of members of the gourd family, squash is considered one of the oldest cultivated crops in the Western Hemisphere, dating back 8,000 years or more.

First planted in South and Central America, squash is a member of the melon and cucumber families and a part of the sacred triad of the “three sisters” — corn, beans and squash — planted by Native Americans.

Known for its prolific harvests, summer squash comes in all shapes and sizes. Unlike its winter brethren, summer squash grows quickly and has thin edible skin and seeds. It also has a much shorter shelf life than winter squash, lasting only about a week in the refrigerator. When shopping for summer squash, choose firm squash with unblemished skin and wash them right before use.

Squash plants produce both male and female blossoms, but only the male blossoms are picked. Baked, fried and stuffed squash blossoms are a delicacy as they are very fragile (lasting only about day) and have a very short growing season; they are harvested only in the early morning hours when they are open. In addition to the blossom and the fruit, squash leaves and stems can be cooked in soups and stews, and they are particularly popular among some cultures in Asia, Africa and South America.

On the nutrition side, summer squash is low in calories — 1 cup contains fewer than 20 calories — with a water content of more than 90 percent. They are excellent sources of vitamin C and potassium. Like all fruits and vegetables, squash contains beneficial phytochemicals which help protect health and are part of a healthful diet.

Zucchini

The most popular of the summer squash, zucchini can be used in many ways — baked, fried, sautéed, grilled, steamed or shredded. This squash also adds moisture and bulk to baked goods. Zucchini can be eaten raw or cooked and has a very mild flavor. Golden zucchini adds a bright pop of color and can be used interchangeably with the green variety.

Pattypan

With its distinct flying saucer shape and scalloped edges, the pattypan squash stands out from the crowd. Hybrid varieties include scallop, which has a nutty flavor, and the golden sunny delight. Slice pattypan squash and pan fry, or scoop out the interior and stuff them.

Ronde de Nice

This French heirloom zucchini is firm and mild-flavored. Also sometimes called eight-ball squash, this squash’s round shape makes it ideal to scoop out and stuff with grains or vegetables before baking or poaching.

Yellow Crookneck

A bumpy yellow squash with a curved neck, crookneck squash can be steamed, boiled or sautéed. It is often used in soups and stews, but is also delicious pickled.

Costata Romanesco

Distinctively ribbed with pale green flecks, this Italian zucchini hybrid is a good producer of squash blossoms. The juicy squash can grow up to 15 inches long, but even at that size it remains tender and sweet.

Zephyr

This straight-neck, slender yellow squash has a distinctive green end. The nutty-flavored squash is great eaten raw as part of a crudité tray, but it can also be steamed and its firm flesh stands up well to stir-frying.

Diane Welland, MS, RD, is a public relations professional and food and nutrition writer based in Washington, D.C.

Chocolate Pattypan Cupcakes

Recipe by Ginger Hultin

Ingredients

2 cups peeled pattypan squash, grated (3 to 4 squash)
1½ cup white whole-wheat flour
½ cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
¾ cup vegetable oil
3 whole eggs
½ cup white sugar
½ cup packed brown sugar
⅓ cup non-fat plain Greek yogurt
1 cup chocolate chips
½ cup powdered sugar

Directions

Preheat oven to 350°F and prepare one standard cupcake tin (24 cups) with oil or liners.
Peel pattypan squash, grate coarsely to equal 2 cups and set aside.
In a medium-sized bowl, combine flour, cocoa, baking powder and baking soda.
In a separate bowl, blend oil, eggs and both sugars until thoroughly incorporated. Stir Greek yogurt into wet mixture.
Pour dry ingredients into wet mixture and stir just until combined. Gently fold in squash and chocolate chips.
Divide batter evenly among cups, ¾ full.
Bake until a toothpick inserted in the center of a cupcake comes out clean, 20 to 30 minutes.
Let cool on racks, then sprinkle with powdered sugar.

Nutritional Information

Serves 24
Serving size: 1 muffin

Calories: 183; Total fat: 10g; Sat. fat: 2.5g; Chol.: 23mg; Sodium: 85mg; Carb.: 23g; Fiber 2g; Sugars: 15g; Protein 3g

Quinoa-Cilantro-Stuffed Yellow Squash

Recipe by Sharon Palmer

Ingredients

¼ cup quinoa, uncooked
1 cups water
1 teaspoon reduced-sodium vegetable broth base
2 medium (about 7-inch) yellow summer squash (i.e. straightneck)
1 teaspoon extra virgin olive oil
½ small yellow onion, finely diced
½ small red pepper, finely diced
½ cup finely chopped mushrooms
1 medium clove garlic, minced
⅛ teaspoon black pepper, freshly ground
3 tablespoons fresh, minced cilantro
¼ cup (29 grams) finely chopped walnuts

Directions

Place quinoa in a small pot with water and broth base. Cover and cook over medium heat for 20 minutes, stirring occasionally. When finished, drain any leftover liquid and set aside.
While quinoa is cooking, slice squash horizontally in half and scoop out interior (reserve for another dish; the flesh is excellent in a stir-fry or soup), leaving about one inch of flesh around the peel. Place in a small baking dish, hollow side up.
Heat olive oil in a small sauté pan or skillet over medium heat. Add onion and cook for 2 minutes. Add pepper, mushrooms, garlic, black pepper and sauté for an additional 4 minutes. Place vegetable mixture in a medium bowl.
Preheat oven to 350°F. Add cilantro, walnuts and cooked quinoa to the bowl with vegetables, stirring to combine.
Mound each squash cavity with stuffing mix.
Add 1/2 cup water to bottom of pan to prevent from burning. Cover with foil and bake for 30 minutes.
Remove from foil and bake for an additional 10 minutes.

Nutrition Information

Serves 4
Serving size: Half a squash with filling

Calories: 117; Total fat: 7g; Sat. fat: 1g; Chol.: 0mg; Sodium: 12mg; Carb.: 13g; Fiber 2g; Sugars: 2g; Protein 3g; Potassium: 155mg; Phosphorus: 87mg.

Boureki

Recipe by Lisa Samuel, MBA, RDN, and McKenzie Hall, RDN

This zucchini-and-potato gratin recipe comes from the Mediterranean island of Crete.

Ingredients

1 pound russet potatoes
1 pound zucchini
2 tablespoons all-purpose flour
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
6 tablespoons extra virgin olive oil, divided
2 cups whole milk ricotta cheese
7 ounces feta cheese, crumbled
8 halves oven-dried Roma tomatoes, roughly chopped*
4 tablespoons fresh mint, finely chopped

Directions

Preheat the oven to 375°F.
Thinly slice the potatoes and the zucchini, about 1/8-inch thick. Place the potato and zucchini slices in a large bowl and toss with the flour, salt and freshly ground black pepper.
Coat the bottom of a 10-by-8-by-3-inch casserole or baking dish with 2 tablespoons of the olive oil.
Cover the bottom of the casserole dish with a layer of the potatoes and then a layer of the zucchini, using about a quarter of each of the vegetables.
On top of the zucchini, sprinkle one quarter of the chopped tomatoes and one quarter of the mint. The tomatoes and mint will just be dotting the top, not covering it. Dollop the top with one quarter of the ricotta and one quarter of the feta (about ½ cup of ricotta and 2 ounces of feta).
Repeat this process three more times, ending with ricotta and feta. Pour the remaining 4 tablespoons of olive oil over the top of the casserole, covering the top in a thin layer of olive oil.
Place the casserole in the oven and bake for about an hour, or until the potatoes and zucchini are very tender and the boureki is browned on top. If the boureki starts to get too brown, cover the top loosely with aluminum foil.
Remove from the oven and let the boureki rest for at least 15 minutes before serving.

Cooking Notes

To make oven-dried tomatoes, cut a dozen Roma tomatoes in half lengthwise. Squeeze each half to remove the seeds, and discard the seeds/pulp. Place the tomatoes in a bowl and toss with 1 tablespoon olive oil. Line a baking sheet with parchment paper. Place the tomatoes cut-side down on the baking sheet and roast for about an hour in a 350 degree oven, or until the tomatoes are soft and starting to caramelize. Remove and let cool to room temperature. Store any leftover tomatoes in a tightly sealed container in the refrigerator, up to four days.

Nutrition Information

Serves 6
Serving size: 1 piece (approximately 3-by-2½-inches)

Calories: 462; Total fat: 32.5g; Sat. fat: 14g; Chol.: 72mg; Sodium: 841mg; Carb.: 26g; Fiber 3g; Sugars: 4g; Protein 19g; Potassium: 934mg; Phosphorus: 371mg

Savor: Barramundi

Diane Welland — Tue, 30 Oct 2012 18:01:20 +0000

Sustainable protein with omega-3s

Also known as Asian sea bass, sustainable sea bass or giant perch, a 5-ounce portion of barramundi has 137 calories (half that of salmon), 2½ grams total fat, negligible saturated fat and 76 milligrams of cholesterol. It’s also an excellent source of high-quality protein. And when it comes to omega-3 fatty acids, barramundi really shines, providing 600 to 800 milligrams of omega-3s (nearly half the weekly amount recommended in the 2010 Dietary Guidelines for Americans).

Heart-healthy omega-3s are thought to work on multiple levels—they fight inflammation, lower triglycerides, reduce arrhythmias and slow the buildup of arterial plaque. Studies show consuming at least 250 milligrams of omega-3s could reduce the risk of sudden cardiac death by 35 percent and overall fatal coronary events by 17 percent. Other research shows omega-3s may provide benefits to individuals with arthritis, depression and memory loss associated with aging, and they are associated with a lower incidence of age-related macular degeneration. Preliminary data suggests omega-3 fatty acids may also play a role in protecting against Alzheimer’s disease and dementia.

Women who are pregnant or breastfeeding are encouraged to eat fish like barramundi because omega-3 fats have been associated with improved cognitive development in infants. Plus, barramundi farmed in the U.S. is low in mercury and PCBs—contaminants that may impair a fetus’ nervous system development.

How to Cook Barramundi

A relative newcomer to the American table, barramundi has quickly gained favor among consumers. A thick, pure white, flaky fish reminiscent of Chilean sea bass, barramundi has a buttery-smooth, rich and mild taste that complements a variety of flavor profiles—from Mediterranean ingredients like fennel and tomatoes, or oranges and olives, to soy sauce and ginger, or Thai basil and sriracha.

You can simmer it in a light curry, serve over sweet corn risotto, sauté with artichokes, baby leeks and mushrooms, or top with a spicy salsa. Or keep it simple: lemon and herbs, or olive oil and garlic.

Most barramundi on the market is sold fresh from frozen or as frozen individual fillets, although some ethnic markets may carry live barramundi. Delicious steamed, baked, broiled or blackened, barramundi works well in stews, chowders and stir-frys. It also takes smoke well, making it a good candidate for the grill.

Barramundi for Professional Kitchens

In addition to its culinary versatility, chefs prize barramundi for its price and performance — this sturdy fish holds up well on a steam table. Barramundi costs much less than comparable fish like red snapper, grouper and black bass, and lends itself to lower-cost preparation methods such as stews and curries.

Barramundi is available fresh or frozen to food service operations. You can find farm-raised fresh barramundi round, live or filleted. Live fish typically range from 1 to 1 ¾ pounds in size. Round whole fish are available in 25-pound packs and shipments are delivered daily from Boston. Boneless fillets (3 to 5 ounces or 5 to 7 ounces) come in 5- and 10-pound cases. Frozen fillets are sold skin-on or skin-off in 10-pound cases, in a variety of fillet sizes. Wild-caught barramundi from Indonesia are available in sizes from 16 to 48 ounces and are sold skin-on in 15-pound cases.