Start Fresh

Using the freshest eggs possible helps the whites stay intact during cooking and makes for a more uniform poached egg. Purchase eggs as close as possible to the day you plan to poach them, and avoid using eggs that are more than a week old for the best results. If your goal is a soft or medium poach, pick pasteurized eggs. 

Simmer Down

Bring a large stockpot filled with 3 to 4 inches of water to a simmer over low heat. Water that is boiling too rapidly can cause eggs to break almost instantly, but if it is too gentle, the eggs may not set at all. Water is the right temperature for poaching when a few bubbles break the surface every second without causing too much commotion in the pot. 

Strain Away

Crack an egg into a fine mesh strainer set over a small bowl. Shake gently back and forth to strain away thin and watery loose white, while leaving the thicker, tight white intact. The watery white can lead to a messy and wispy-looking end product, and straining it away helps keep poached eggs consistent in size and shape. Save strained egg whites for use in an omelet or frittata later in the week. 

Go Low and Slow

Gently lower the strainer into simmering water while tilting and gently shaking to release the egg from the strainer and into the water. Set a timer and cook to your desired doneness: 2 minutes for soft, 3 minutes for medium and 4 minutes for firm. Gently flip egg with a slotted spoon halfway through for even cooking. 

Dry and Drain

Once cooked to your liking, use a slotted spoon to transfer the egg to a plate lined with a paper towel to soak up excess water before serving. 

Poach Ahead of Time for Convenience or a Crowd

Simply cook eggs as outlined above and store in a large bowl of cold water in the refrigerator. When ready to serve, reheat eggs in gently simmering water and transfer to a paper towel before plating. 

Another way to poach perfect eggs in advance is using the sous vide cooking method — a temperature-controlled water bath in which foods are often vacuum-sealed in a plastic pouch before being submerged and cooked. Since eggs come with built-in “pouches” (their shells), simply submerge them, shell intact, in a 167°F sous vide water bath for 13 minutes. Remove, crack on a hard surface and peel away shell until the egg slides out. 

Emily Cooper, RD, LD, is a nutrition educator in the Portland, Maine, area. She is a Stone Soup blogger and author of sinfulnutrition.com.

Healthy Kitchen Hacks: Eggs Made Easy

Hard-boil without boiling. Place large eggs in a pot and fill with cold water to 1 inch above eggs. Bring water just to a boil, then immediately turn off heat. Cover and let sit for 12 minutes. Cool and enjoy!

Separate whites in a snap. Crack eggs into a bowl. Use an empty, clean, disposable water bottle to suck up one yolk at a time, squeezing gently on the bottle to create suction. No bottle? Carefully cup your fingers under a yolk and let the whites drip between your fingers into the bowl.

Whip whites to high heights. Use ¼ teaspoon cream of tartar to help 2 to 3 egg whites whip up and not deflate. No cream of tartar? Use ½ teaspoon lemon juice or white vinegar for each egg white. 

Freeze for future meals. Refrigerated raw eggs keep for three weeks beyond the “sell by” date. For longer storage, freeze egg whites in ice cube trays. To avoid gelatinous yolks, freeze with either 1⁄8 teaspoon salt or 1 ½ teaspoons sugar for each ¼ cup egg yolks (4 large yolks.) To freeze whole eggs, beat yolks and whites together.

Deanna Segrave-Daly, RD, and Serena Ball, MS, RD, are moms and food-loving dietitians who share family recipes, healthy kitchen hacks and nutrition adventures at teaspoonofspice.com.

The Moroccan influence of this recipe comes to life with herbs, spices, chickpeas and dried fruit. Feeling extra creative? Swap in your favorite ingredients for an entirely different flavor profile!

You can find lamb shoulder in the meat case at your grocery store. Lamb shoulder is a “value cut,” so it’s perfect for everyday meals. It is often sold as “shoulder chops” — great 
for roasting or braising, as in the recipe below. You can substitute nearly any cut of lamb in this recipe: Turn ground lamb into Moroccan meatballs or sliders! Dry-rub a leg of lamb for a roast, or cube it for Moroccan kabobs.

New to lamb? For nutrition, cooking and recipe inspiration visit nourishwithlamb.com. This sponsored recipe is brought to you by Tri-Lamb as part of the Food & Nutrition Test Kitchen program. Learn more.

Simple Moroccan Spiced Lamb

Servings: 4

Prep Time: 30 Minutes

Cook Time: 1 Hour

Ingredients:

• 4 shoulder or blade lamb chops, about 3/4-inch thick, 5-6 ounces each with bone
• ½ teaspoon ground cinnamon
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• 1 tablespoons olive oil
• 1 cup or 1 small onion, chopped
• 2 teaspoons finely chopped garlic
• 1 lemon, fresh, juiced
• 1 can (14.5 oz) diced tomatoes with juice
• 1 can or 1 ½ cups drained and rinsed canned chickpeas
• ½ cup dried fruit (golden raisins, chopped dried apricots, chopped dried plums)
• 1 tablespoon of fresh cilantro, chopped

Instructions:

1. Preheat oven to 350°F.
2. Combine spices; pat dry lamb chops and rub evenly onto lamb chops.
3. Heat 1 tablespoon olive oil over medium heat in large, deep ovenproof skillet or Dutch oven; brown chops, in batches if necessary, 2 to 3 minutes per side.  Remove and reserve.
4. Add onion and garlic to the hot pan, and cook until softened, about 3 to 5 minutes.
5. Add lemon juice, scraping up any browned bits from the bottom of the pan; add tomatoes and return lamb chops to the pan.
6. Bring to simmer, cover and place in center of preheated oven for 40 minutes.
7. Add chickpeas and dried fruit and continue to cook until lamb chops are very tender, 20 minutes.
8. Serve lamb chops with bean-tomato mixture on a bed of cous cous, roasted root vegetables, or sautéed greens. Top with cilantro or garnish of your choice, such as slivered almonds, a dollop of yogurt, or harissa.

Nutrition Information

Serving size: 6 ounce lamb shoulder with bone, made with 1/2 cup golden raisins

CALORIES 550; TOTAL FAT 28g; SAT. FAT 11g; CHOL. 120mg; SODIUM 670mg; CARB. 38g; FIBER 7g; SUGARS 18g; PROTEIN 39g POTASSIUM 580mg; PHOSPHORUS 305mg

Test Kitchen Secrets

Think outside the box and make this recipe your own with simple modifications.

Choose a different cut of lamb.

• Ground Lamb: Cook 1 pound ground lamb in the skillet for about 5-7 minutes, or until browned. Rather than placing lamb dish in the preheated oven for 40 minutes, place in the oven for 20-30 minutes.
• Lamb Loin or Rib Chops: Loin chops are small, perfectly-portioned 4-ounce servings. This particular cut is best for quick-cooking methods, such as pan searing.
• Leg of Lamb: You can buy leg of lamb cubed for kabobs or stew meat. It can be cooked quickly on the grill or sautéed or slow-cooked like stew meat.

Choose a different flavor profile.

Inspired by a different ethnic cuisine? No problem!  Just modify a few ingredients. Here’s how:

Servings: 2
Serving size: 1 cupcake (80 grams)
Prep time: 7 minutes
Cooking time: 40 seconds

Ingredients

• 3 tablespoons extra-fine almond flour
• 1 teaspoon ground cinnamon
• ⅛ teaspoon salt
• 1 large egg
• 2 finely chopped Medjool dates, pitted
• ½ teaspoon (3 milliliters) vanilla extract
• 3 tablespoons rolled oats
• 2 tablespoons dark chocolate chips
• 1 tablespoon chopped walnuts
• 2 teaspoons unsalted pumpkin seeds

Instructions

Combine almond flour, cinnamon and salt in a mixing bowl. Add egg, dates and vanilla to flour mixture and blend with an immersion blender until all ingredients are combined and dates are chopped into smaller pieces. Add oats, chocolate chips, walnuts and pumpkin seeds and stir well to combine. Spoon batter equally into 2 microwave-safe silicone muffin cups and cook in microwave on high for 40 seconds each.

Nutrition Per Serving:
CALORIES 286; TOTAL FAT 16g; SAT. FAT 4g; CHOL. 83mg; SODIUM 230mg; CARB. 30g; FIBER 5g; SUGARS 16g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in almond flour not available.

Servings: 1
Serving size: 1 mug (310 grams)
Prep time: 6 minutes
Cooking time: 3 minutes

Ingredients

• 1 small zucchini
• ½ cup (120 milliliters) jarred tomato sauce
• ½ cup cooked brown lentils
• ¼ cup part-skim ricotta cheese
• 3 tablespoons shredded part-skim mozzarella cheese, divided

Instructions

1. Thinly slice zucchini into ⅛-inch-thick coins. Arrange slices on a microwave-safe plate and cook on high for 90 seconds. Remove plate from microwave and pat zucchini coins dry with a clean paper towel. Set aside.
2. In a small mixing bowl, combine tomato sauce and cooked lentils. In a separate mixing bowl, combine ricotta and 2 tablespoons mozzarella. Set both aside. In a microwave-safe mug, layer zucchini coins in a circular pattern. Top with 1 tablespoon cheese mixture, spreading evenly. Top cheese mixture with 2 tablespoons lentil sauce.
3. Repeat layering zucchini, cheese and sauce until mug is almost full, then top with remaining mozzarella. Cover mug with a clean paper towel and microwave on high for 90 seconds, until cheese is melted. Remove from microwave and let cool 2 minutes before serving.

Nutrition Per Serving:
CALORIES 297; TOTAL FAT 11g; SAT. FAT 6g; CHOL. 37mg; SODIUM 749mg; CARB. 29g; FIBER 9g; SUGARS 6g; PROTEIN 24g; POTASSIUM 1110mg; PHOSPHORUS 493mg

Servings: 1
Serving size: 1 apple (235 grams)
Prep time: 10 minutes
Cooking time: 30 minutes

Ingredients

• 1 Honeycrisp apple
• 1 teaspoon (5 milliliters) melted coconut oil, divided
• 1 teaspoon brown sugar
•  ¼ teaspoon ground cinnamon
• ¼ teaspoon (1 milliliter) pure vanilla extract
• 2 tablespoons chopped pecans
• 1 pitted date, chopped

Instructions

1. Preheat oven to 375°F (191°C). Wash, dry and core the apple using a sharp paring knife, leaving the bottom ¼ inch intact. The hole should be about 2 inches wide and broad all the way down the apple so there is enough room for stuffing. Place ½ teaspoon coconut oil, brown sugar, cinnamon, vanilla, chopped pecans and date in a small bowl and stir to combine. Place the apple in an 8-by-8-inch glass baking dish and stuff with the prepared mixture. Bring 1 cup of water to a boil on the stovetop.
2. Drizzle apple with remaining ½ teaspoon coconut oil, then pour boiling water into the bottom of the baking dish around the apple. Bake for 30 to 35 minutes, until the apple is cooked and tender. Remove from oven and allow to cool for 10 minutes. Serve warm.

Nutrition Per Serving:
CALORIES 299; TOTAL FAT 15g; SAT. FAT 4g; CHOL. 0mg; SODIUM 4mg; CARB. 45g; FIBER 8g; SUGARS 34g; PROTEIN 2g; POTASSIUM 375mg; PHOSPHORUS 75mg

Servings: 1
Serving size: 2 cups (490 grams)
Prep time: 10 minutes
Cooking time: 15 minutes

Ingredients

• ½ single-serve ramen noodle brick
• 1 teaspoon (5 milliliters) vegetable oil
• 1 tablespoon minced garlic
• ½ cup diced bell peppers* (about ½ medium bell pepper)
• ½ cup shredded carrots (about 1 medium carrot)
• 2 tablespoons (30 milliliters) lemon juice
• ½ cup sliced white button or cremini mushrooms
• ½ cup sliced zucchini
• ½ teaspoon (3 milliliters) chili-garlic paste or Sriracha sauce
• ¼ teaspoon (1 milliliter) tamari soy sauce
• 1 teaspoon (5 milliliters) peanut oil
• 1 cup (240 milliliters) low-sodium chicken broth
• ½ teaspoon packed brown sugar
• 1 tablespoon finely chopped fresh cilantro
• 1 teaspoon crushed peanuts

Instructions

1. Boil 1 cup of water. In a heat-resistant bowl, pour water over ramen noodle brick and soak for 10 minutes. Drain noodles and set aside.
2. Add vegetable oil and garlic to a large nonstick pan and cook over medium heat until you hear sizzling, about 30 seconds. Stir in bell peppers and carrots, incorporating well into the garlic-oil mixture. Cover and continue to cook for 2 minutes. Reduce heat to low, stir in lemon juice and continue to cook covered for another 2 minutes.
3. Stir in mushrooms, zucchini, chili-garlic paste or Sriracha sauce and tamari soy sauce. Cook uncovered for 3 to 4 minutes, stirring often.
4. Push vegetable mixture to one side of pan and reposition pan so that vegetables are away from heat. Add ½ cup noodles to the heated side of the pan.
5. Pour peanut oil over noodles and lightly pan-fry for 3 minutes. Reposition pan back to center over heat source. Add broth and brown sugar, stir and heat for another 2 minutes, or until broth has sufficiently warmed. Turn off heat. Stir in cilantro and top with crushed peanuts.

*Use a mixture of red, yellow and orange bell peppers to add color to the dish.

Nutrition Per Serving:
CALORIES 357; TOTAL FAT 18g; SAT. FAT 5g; CHOL. 5mg; SODIUM 830mg; CARB. 40g; FIBER 5g; SUGARS 11g; PROTEIN 11g; POTASSIUM 926mg; PHOSPHORUS N/A

Note: Nutrition information for phosphorus in low-sodium chicken broth not available.

Servings: 6
Serving size: 2 polenta cups (185 grams)
Prep time: 20 minutes (plus at least 2 hours of refrigeration)
Cooking time: 10 minutes

Ingredients

• 3 cups (710 milliliters) water
• 1 cup polenta cornmeal
•  ¼ cup shelled pistachios, lightly salted
• 1 ½ cups fresh basil
• 2 tablespoons (30 milliliters) extra-virgin olive oil
• ¼ cup grated Parmesan cheese
• 1 small garlic clove
• ½ cup chopped Kalamata olives
• ½ cup chopped roasted red peppers

Instructions

1. Mist a 12-muffin tin with cooking spray and set aside. Bring water to a boil in a medium stockpot over high heat. Add polenta and remove from heat. Stir constantly until thickened, about 5 minutes.
2. In a food processor, pulse pistachios until finely chopped. Add basil and pulse, then add oil, Parmesan and garlic and continue pulsing until blended, about 45 seconds.
3. Stir half of the pesto mixture into the polenta. Spoon the pesto-polenta mixture into muffin tin compartments, filling each halfway. Cover and refrigerate until polenta has set, at least 2 hours or overnight.
4. Turn on oven broiler. Remove polenta from refrigerator, gently remove each polenta cup and place on a cookie sheet lined with a silicone baking mat or parchment paper. Top each polenta cup with 2 teaspoons each of olives and peppers and 1 teaspoon of remaining pesto. Place under broiler for 1 to 2 minutes, until polenta is lightly browned and pesto bubbles. Remove from oven and serve immediately.
5. Freeze leftover polenta cups in an airtight container. To reheat, place polenta cups in the refrigerator for 2 hours to thaw or microwave each for 45 seconds to 60 seconds.

Nutrition Per Serving:
CALORIES 198; TOTAL FAT 11g; SAT. FAT 2g; CHOL. 3mg; SODIUM 262mg; CARB. 20g;
FIBER 3g; SUGARS 1g; PROTEIN 5g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in polenta not available. Used raw chopped red pepper instead of roasted red pepper for analysis.

Active listening and operating in a “no-judgment zone” are fundamental work values that Weiner has developed. After all, she says, “putting people down for not following a health professional’s advice doesn’t lead to positive and long-term lifestyle changes.” Instead, Weiner tailors her approach to “meet clients where they are in their personal health journey.”

Weiner also shares her expertise with organizations, including Marjorie’s Fund, Project REAL, The Betes Organization and DiabetesSisters. In 2016 at the American Association of Diabetes Educators’ Annual Conference, Weiner and the CEO of DiabetesSisters co-presented a section of the report “Women & Diabetes: 10 Relevant Health Topics for Women Living with Diabetes,” which she co-authored.

“Talking about topics like pregnancy and menopause, and providing the educational material free of charge, will help make a difference in so many lives,” says Weiner. “As a proud contributor and advisor to DiabetesSisters, I promote selfworth of women, so they can improve their health outcomes and feel great about themselves at the same time. These achievements fill my heart with gratitude and inspire me to do more to help this organization reach more women and their families.”

Weiner’s accomplishments have earned her numerous awards, including the 2015 AADE Diabetes Educator of the Year and the 2016 Dare to Dream Award from the Diabetes Research Institute Foundation.

Rhubarb is a perennial plant that grows from crowns or seeds and can flourish for about a decade. Given full sun, plenty of water and well-drained soil, the plant can thrive in otherwise neglected areas of cooler climates. Rhubarb produces leaves that are inedible (they contain oxalic acid, which can be toxic) but are beautiful in flower gardens. There are green and red varieties, but the color has no impact on flavor.

In the Kitchen

Tart rhubarb usually is combined with sugar and sweet fruits to bring out its flavor. When cooked, rhubarb quickly turns into a jam-like sauce, which makes a flavorful topping for yogurt or ice cream and can accompany meat or fish and warm porridge as a chutney. Diced fresh and frozen rhubarb can be added to pancake, muffin or cake batters. To bring out the flavor, combine rhubarb with ginger, vanilla, lemon, oranges, peaches or berries.

Hothouse rhubarb is available from December through March, and field-grown rhubarb is available March through October, peaking between April and June. Frozen diced rhubarb can be purchased year-round at grocery stores.

Before cutting into chunks and cooking rhubarb, wash stalks and trim the ends. Similar to celery, some rhubarb stalks also have fibrous skin that can be removed.

In the Clinic

Rhubarb is low in calories, sodium and fat. A ½-cup serving of raw diced rhubarb has 13 calories and 1 gram of fiber. It also provides 5 percent of the daily value for calcium, 8 percent of the daily value for vitamin C, 5 percent of the daily value for potassium and 22 percent of the daily value for vitamin K.

A ½-cup serving of frozen rhubarb has 15 calories and 1 gram of fiber. It provides 13 percent of the daily value for calcium, 5 percent of the daily value for vitamin C and 25 percent of the daily value for vitamin K.

In Quantity

When buying fresh rhubarb, look for crisp stalks with no blemishes or gashes. Remove all leaves, then tightly wrap and refrigerate stalks for up to one week. For longer storage, freeze, can or dry diced rhubarb.

Foodservice retailers sell frozen diced rhubarb in larger quantities, such as 30-pound bags of nearly 100 servings.

Cindy Gay, RDN, LD, serves as historian for the West Virginia Academy of Nutrition and Dietetics, teaches in the lifelong learning program and conducts farmers market demonstrations. She is a Stone Soup blogger and author of cindyshealthymeals.blogspot.com.

Rhubarb-Mango Smoothie

Developed by Karman Meyer

Servings: 2
Serving size: 1 ¼ cups (280 grams)
Prep time: 10 minutes

Ingredients

• 1 cup (240 milliliters) unsweetened soy milk
• 1 cup frozen mango chunks
• 1 cup frozen sliced rhubarb*
• ⅓ cup fat-free vanilla skyr**
• 1 date, pit removed, roughly chopped
• 1 teaspoon chia seeds
• ¼ teaspoon ground ginger

Instructions

Add soy milk to a blender followed by mango, rhubarb, skyr, date, chia seeds and ginger. Blend until smooth.

Notes

*If using fresh rhubarb, slice cleaned stalks into 1-inch pieces and lay flat on a small baking sheet lined with parchment paper. Freeze until firm. Keep frozen rhubarb pieces in a freezer storage bag until ready to use.

**Vanilla Greek yogurt may be used in place of skyr.

Nutrition Per Serving:
CALORIES 177; TOTAL FAT 3g; SAT. FAT 0g; CHOL. 0mg; SODIUM 83mg; CARB. 31g; FIBER 4g; SUGARS 23g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in skyr not available.

Karman Meyer, RD, LDN, is a Nashville-based nutrition and culinary consultant and freelance writer. She is a Stone Soup blogger and author at thenutritionadventure.com.

While you might find some of these fresh fruits in your regular supermarket on occasion, they’re more widely available at Asian, Latin and gourmet supermarkets, or from online specialty produce purveyors. Growing seasons vary by location and fruit, with some growing year-round in temperate or tropical climates. Canned, jarred and dried fruits are available year-round, as are products made from these fruits, such as jellies and jams. Like other fruits, exotic options are typically good sources of vitamins A and C, potassium and fiber. Inside and out, their vivid colors, varying textures and sweet to tart tastes may be a pleasant surprise.

Their curious appearance may be one reason why specialty fruits are among six of the top 10 fastest growing categories in grocery stores, according to a 2015 Nielsen study. And Nielsen’s previous report found that dollar sales of fresh global and exotic items grew 9 percent in 2014. That’s not surprising, given the culinary trend of fusion cuisine and a desire to eat healthier. Restaurant chefs are looking for ways to infuse unique and unexpected flavors into their dishes — and once chefs jump on a trend, consumers typically follow. 

Showcasing exotic fruits on television cooking shows also has helped introduce them more broadly to audiences who might otherwise never know what a dragon fruit looks like, for example. Traveling is another way consumers become familiar with foreign fruits; once they try it on vacation, they may look for the fruit upon returning home. It’s hard to remember, but mangoes and kiwis once were considered “exotic” and now they’re everyday staples in many people’s grocery carts.

Finger Lime

Not a true lime, yet a member of the citrus family, finger limes are native to Australia and also are known as “caviar limes.” Filled with juicy greenish-white or pink sacs that burst when bitten, they have a perfume-y flavor reminiscent of lemon, lime and a hint of fresh herbs. Usually eaten fresh, finger limes also can be made into marmalade.

Mangosteen

Although similar in name, mangosteen is not related to the mango. Its white, juicy, segmented flesh is more similar to a tangerine, with a sweet-tart flavor that melts in your mouth. Its hard, thick and tough dark rind is difficult to open but worth the effort.

Longan

A smaller relative of the lychee, longans have a translucent white, soft pulp that surrounds a large black seed. When cut in half, it resembles an eyeball, earning this fruit its nickname: dragon’s eye. In China, longans are sometimes dried and added to tea for special occasions.

Dragon Fruit

This grenade-shaped member of the cactus family (also called “pitaya”) has a leathery exterior ranging from yellow to bright pink with lime-green spiny tips. Flecked with tiny black seeds, its juicy flesh can be white or red and has a refreshing and light flavor.

Rambutan

Similar to lychees but not as juicy, the rambutan got its name from the Malay word for hair because its rind is covered in dark, soft bristles. It has a single seed surrounded by flesh that is grape-like in texture, with a sweet, delicate flavor.

Loquat

Native to China and widely grown in Japan, loquats are picked ripe, so they spoil quickly and bruise easily; therefore, they’re usually found fresh only in areas where they’re grown. U.S. loquats are harvested from March to June in coastal areas, including Santa Barbara and San Diego. Dried or canned loquats are available at many Asian markets.

Guava

Several varieties of guava are available varying in size (small egg to apple), shape (round or pear-shaped), texture (rough or smooth- skinned) and color (yellow, green, red or purple-black, with flesh that is pale yellow to bright red), and with small edible seeds or seedless. To eat fresh, guava should be very ripe.

Horned Melon

Known also as a “kiwano” or African horned cucumber, this bright yellow-orange fruit has horns that make it look like a small spacecraft. Its jellylike interior has a mild flavor that tastes like a combination of banana and cucumber. 

Cherimoya

Native to Peru and more recently grown in Spain and California, among other places, cherimoya’s green, leathery, scaly skin is reminiscent of a globe artichoke, while its white, custardy flesh is peppered with black seeds. Cherimoya has a delicate flavor suggestive of banana and pineapple. Serve it chilled and halved for scooping.

Jackfruit

A relative of the breadfruit and fig, jackfruit is the world’s largest fruit — it can weigh up to 100 pounds. Inside, its many edible starchy seeds are encased in irregular clumps of yellow flesh that can be eaten raw, cooked, dried or pickled. Jackfruit has gained popularity as a meat replacement for vegetarian versions of foods such as tacos and pulled pork.

Passion Fruit

This edible fruit from the passion flower is also known as “granadilla.” The most common variety looks like a purple egg and has a sweet-tart flavor and strong tropical scent. Since there is only a small amount of golden, jelly-like filling, passion fruit often is used as a flavoring.

Creating cultured meat requires adding a collagen matrix (taken from either living or deceased animals) to adult muscle stem cells from a live animal, which together proliferate into strips of skeletal muscle grown in a lab. Fat cells need to be co-cultured to replicate the flavor of natural meat and to enhance texture and tenderness. Growing cultured meat also requires a circulatory system to deliver oxygen and nutrients and to remove metabolic waste.

Although the technique of generating muscle tissue in vitro has been possible for more than 100 years, it only recently has been developed for commercial purposes. In 2013, after five years of research, Mark Post of Maastricht University in the Netherlands introduced the first burger made from bovine stem cells. This prototype burger cost more than $300,000 to make and involved combining more than 10,000 individual strips of muscle fiber to make a product consumers would recognize.

A Closer Look at Cost

Although making the first burger required a significant amount of time and money, cultured meat eventually could be more cost-effective than traditional meat farming practices. In vitro growth takes several weeks before meat can be harvested, rather than weeks or months for chickens or years for pigs or cows. In addition, cultured meat can be stored in the facility where it is grown, reducing the need for land, labor and feed to raise animals. Further, it could create a new, profitable industry. However, more research is needed to develop the technology and make it accessible to large populations.

If developing cultured meat on a large scale were successful, farming and agriculture as we know it would undergo significant changes. Researchers hypothesize that cultured meat could lead to monumental changes in meat production, perhaps replacing factory farming or increasing demand for small-scale farming. The livestock sector is the fastest growing subsector of agriculture and employs 1.3 billion people. Although cultured meat would create a new profitable industry of its own, it could greatly affect traditional livestock farming.

Global meat production has more than doubled since 1970, and researchers estimate cultured meat could reduce both greenhouse gas emissions associated with meat production and deforestation of grazing land. Researchers comparing the production of cultured and conventional meat found that producing 1,000 kilograms of cultured meat involves approximately 7 percent to 45 percent lower energy use, 78 percent to 96 percent lower greenhouse gas emissions, 99 percent lower land use and 82 percent to 96 percent lower water use.

Researchers suggest developing this technology could aid in protecting some endangered species because cells from captive rare species could be used to produce exotic meats, minimizing the global trade of meat from these animals.

Potential Impact on Health

Cultured meat can be engineered to have an impact on specific health and nutrition outcomes by altering the profile of essential amino acids and fat in addition to adding vitamins, minerals and bioactive compounds that match or exceed the amount in natural meat. For example, cultured meat could be grown to contain more protein and polyunsaturated fatty acids than traditional meat, as well as decreased or eliminated saturated fat, potentially reducing the risk of chronic diseases.

Because cultured meat production could be less expensive than traditional farming, and therefore more accessible, it could increase access to meat in developing countries. If so, cultured meat could reduce or alleviate some nutritional deficiencies in these populations and support the physical and mental development of children.

Controlled conditions used in growing cultured meat could improve food safety by minimizing animal-borne diseases and pathogens, such as Salmonella, Campylobacter and E. coli. In vitro meat also could reduce diseases associated with livestock farming that humans can contract, including avian and swine flus and bovine spongiform encephalopathy, or mad cow disease.

Scientists also hope that growing cultured meat could reduce the need for pesticides, fungicides, heavy metals, aflatoxins, melamine, anabolic agents and antibiotics used for some large-scale traditional meat production.

A Case For No Cultured Meat

Ethical treatment of animals is a concern because stem cells need to be collected from an original animal source — living or not — and engineering meat does not entirely eliminate animal suffering. Even if the animal from which stem cells are taken is alive, retrieving the correct type of muscle tissue will involve an invasive technique. Serum to aid and grow cell cultures have to be taken from adult animals, newborns or fetal sources as standard supplements for cell cultures, which raises ethical concerns. In the future, this substrate could be replaced with plant sources, such as from mushrooms or other cultured products. Some people, such as vegans and members of certain religious groups, feel any exploitation of animals is not necessary for human health, so these issues could ultimately prove to be a barrier. It is unclear how cultured meat may be considered under religious dietary laws, such as halal.

Consumers currently and may continue to choose plant-based meat substitutes for many reasons, ranging from ethics and environmental concerns to taste and texture preference. Meat analogs made from soy, wheat gluten and other grain proteins, legume and mycoprotein are cholesterol-free, have a meat-like texture and can be lower in cost than real meat. Further, these alternatives are accepted as halal foods and can be kosher, depending on processing.

Low consumer acceptability is a major concern for researchers developing cultured meat. Researchers from the College of Agricultural and Marine Sciences at Sultan Qaboos University state that in order to be widely adopted from a cultural standpoint, engineered meat will need to be similar or superior to natural meat in color, aroma, flavor, texture and tenderness. Some experts indicate that most people who don’t support cultured meat doubt the product could be appetizing. Additionally, natural products are a growing consumer desire and creating a cultured meat product distinctly moves away from this trend.

The Future of Cultured Meat

Some researchers predict that without new ways to make meat accessible to the general population, such as cultured meat products, meat will become an expensive luxury food not available to all people.

Cultured meat is not yet available to consumers, but researchers estimate it likely will be in about 10 to 20 years. Understanding the way cultured meat is grown and that it could match or exceed the nutrient profile of natural meat could help increase acceptability. Ultimately it will be up to consumers to decide if they support this future food trend.

Definition

Food preservatives play a vital role in preventing deterioration of food, protecting against spoilage from mold, yeast, life-threatening botulism and other organisms that can cause food poisoning. By extension, preservatives reduce food cost, improve convenience, lengthen shelf life and reduce food waste.

Functions, Names and Labeling

There are two modes of preservation: physical and chemical. Physical preservation refers to processes such as refrigeration or drying. Chemical preservation is adding ingredients to a food for the purpose of preventing potential damage from oxidation, rancidity, microbial growth or other undesirable changes — and is considered a “direct additive.”

The U.S. Food and Drug Administration classifies both natural preservatives (for example, from lemon juice, salt and sugar) and artificial preservatives as “chemical preservatives.” While many common preservatives occur naturally, manufacturers often use synthetic versions of these chemicals. Artificial preservatives can be divided into three major groups:

Antimicrobial agents destroy bacteria or inhibit the growth of mold on foods:

• Benzoates – the salts of benzoic acid
• Sorbates – sorbic acid and its three mineral salts, potassium sorbate, calcium sorbate and sodium sorbate
• Propionates – the salts of propionic acid
• Nitrites – the salts of nitrous acid

Antioxidants inhibit oxidation:

• Sulfites – a group of compounds containing charged molecules of sulfur compounded with oxygen, including sodium sulfite, sodium bisulfite, sodium metabisulfite, potassium bisulfite and potassium metabisulfite
• Vitamin E (tocopherol) – a fat-soluble vitamin
• Vitamin C (ascorbic acid) – a water-soluble vitamin and its salts, sodium ascorbate, calcium ascorbate and potassium ascorbate
• Butylated hydroxyanisole (BHA) – a waxy solid used to preserve butter, lard, meats and other foods
• Butylated hydroxytoluene (BHT) – similar in structure and function to BHA, but in powder form

Chelating agents bind metal ions in certain foods to prevent oxidation:

• Disodium ethylenediaminetetraacetic acid (EDTA) – used in food processing to bind manganese, cobalt, iron or copper ions
• Polyphosphates – used as anti-browning agents in dips and washes for peeled fruits and vegetables
• Citric acid – found naturally in citrus fruits

All preservatives added to food products must be declared on the ingredient list on the food label using common names of ingredients. When no such name exists, synthetic forms can be listed. For example, synthetic vitamin B9 can be listed as “folic acid.” Preservative ingredients must either be identified as a preservative or the specific function must be given, such as “sorbic acid (to retain freshness).”

Oversight

The FDA has jurisdiction over all preservatives, with the Food Safety and Inspection Service sharing responsibility for the safety of food additives used in meat, poultry and egg products. The FDA mandates that preservatives not be used in such a way as to conceal damage or inferiority, make the food appear better than it is or adversely affect the nutritive value of the food. Food additives approved for use as preservatives are listed in the U.S. Code of Federal Regulations.

Safety

According to the regulatory authorities, preservatives are generally recognized as safe, or GRAS, in the quantities in which they are allowed in individual food products. “Safe” for food additives is defined to mean “a reasonable certainty in the minds of competent scientists that the substance is not harmful under the intended conditions of use.” Still, there are some preservatives of concern.

Sodium nitrite/nitrate used in processed meats is an example of compounds that may increase the potential of these foods to cause cancer. Studies have linked eating large amounts of processed meats with an increased risk of colorectal cancer. 

Sodium benzoate and sulfites appear to be safe for most people, but may cause adverse reactions in others. A 2007 study published in The Lancet suggests sodium benzoate and artificial food colorings may exacerbate hyperactivity in young children.

Although butylated hydroxyanisole, or BHA, is listed by the National Toxicology Program as “reasonably anticipated to be a human carcinogen,” the FDA considers it a GRAS substance in minute quantities. Meanwhile, butylated hydroxytoulene, or BHT, has been banned in some countries but has not been shown conclusively to be carcinogenic.

Final Thought

To be clear, a diet awash with processed foods may contain excessive preservatives — both artificial and natural (think salt and sugar) — and should be limited. But preservatives within the context of an overall healthful diet help safeguard food and protect consumer health, neither of which are reasonable tradeoffs.

“Removing preservatives compromises food safety, and there is no good scientific reason to avoid them,” says Robert Brackett, PhD, director of the Institute for Food Safety and Health. He used nitrates as an example: “The
risk of getting botulism from processed meats far outweighs the risk of the preservative especially when consumed in moderation.”

Nonetheless, emerging technological innovations aimed at replacing traditional preservatives are in the works. Development of technologies such as high-pressure processing and ultrasonic preprocessing with pulsed light are promising — and may yield additional benefits such as reduced water usage, energy efficiency and improved food quality.

Nineteenth-century kitchen skimmers made of brass and iron had impressive heft but were likely uncomfortable to use while cooking. Today’s versions are available in lighter-weight materials including stainless steel, wire mesh, copper, plastic and silicone. Handles can be made of the same or different material, including ergonomic, weighted handles for ease of use and a better feel. A skimmer with a wooden handle is not recommended because liquid may soak into the wood and lead to food poisoning if not properly cleaned and sanitized. 

Depending on their design and materials, kitchen skimmers may be referred to as spider skimmers, slotted spoons or sieves. All versions have a long handle, sometimes with a hook on the end for hanging in storage or as kitchen decor. This important feature keeps the cook at a safe distance from splatters, steam and heat while preparing food. Versions of skimmers differ mostly in the basket. Spider skimmers, used often in Asian cooking, have a basket resembling a wire mesh spider’s web. Slotted spoons look more like a large, round serving spoon with perforated holes on the bottom. Sieves are made of fine wire mesh and can be cone-shaped or round. 

Kitchen skimmers also differ in basket depth. Skimmers with flat baskets are best for removing delicate foods without tearing and for skimming foam and congealed foods off the surface of liquids. Skimmers with deep baskets are ideal for removing larger amounts of food and to prevent food from slipping out. 

Although many kitchen skimmers can be washed in a dishwasher, refer to the manufacturer’s instructions for the best ways to keep your skimmer clean. 

The NOOM Coach app offers paid weight loss and diabetes and hypertension prevention courses along with ways to log and track basic inputs like meals, weight, exercise, blood glucose, blood pressure and exercise.

Platform and Price
Free (+ in-app purchases). Apple and Android.

RDN Score
3 out of 5

Pros

• Bright and cheerful aesthetic makes using the app a fun and engaging experience.
• Includes an initial survey to capture basic data such as age, weight, height and desired weight loss and timeframe to achieve goals.
• Log your meals, blood glucose, blood pressure and track exercise and weight directly in the app.
• Set reminders to log meals and exercise.
• Includes key tracking details on the home page.
• Keeps calories in view with total calories “available” at the top of the home page.
• Automatically tracks steps and reveals how close you are to the target from the home page.
• Integrates with HealthKit and GoogleFit.
• Sample the paid 16-week courses in healthy weight management, diabetes or hypertension prevention with the free 7-Day trial.

Cons

• With calories always in view, NOOM may not be the best fit for those seeking a non-diet approach to healthy living.
• Usefulness is limited to basic meal and activity tracking unless you pay for the group courses, which start at $30-45 per month.
• NOOM automatically enrolls app users in its email list. It’s easy to unsubscribe. 

Bottom Line

NOOM is a good starter app for logging meals and tracking activity. However, without an active (paid) coaching course, the app offers limited value beyond tracking the numbers.