Plums are drupes, fleshy fruits that encase a single seed within a tough shell. Known for deep purple hues, plums come in a range of colors, including white, yellow, green and red. Plum trees withstand cold temperatures and require little maintenance once established — desirable traits for novice gardeners. However, a tree may take three to six years to produce fruit. Plum trees blossom in late winter or early spring, depending on climate, then bear ripe fruit from May to September.

During the late 19^th and early 20^th centuries, botanists Luther Burbank and Floyd Zaiger took interest in crossbreeding plums with other fruits. This was prior to the development of genetic engineering and has been described as a traditional modification or breeding method. The first result was the plumcot, a plum-apricot hybrid. In the mid-20^th century came pluots, the offspring of Japanese plums and apricots. Later came apriums, also a plum-apricot crossbreed but with primarily apricot traits including fuzzy skin. Each hybrid has a subset of varieties with differing flavor, appearance and flesh color.

In the Clinic: A standard plum has 35 calories, 8.5 grams of carbohydrate and 1 gram of dietary fiber, making it a low-calorie food. Plums also contain antioxidants and phytonutrients, including flavonoids such as anthocyanins that influence the fruit’s color, and the carotenoids beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin.

Dried plums, also known as prunes, have a reputation for aiding bowel regularity. One study found prunes to be more effective than psyllium, a popular powdered supplement, for the treatment of mild to moderate constipation. Additionally, prunes are a source of boron, a mineral that may play a beneficial role in bone health.

In the Kitchen: Eating a ripe plum on its own is common, but if you’re seeking other ways to enjoy this fruit, there’s no shortage of options. Combine diced plums with bold ingredients such as soy sauce, garlic and ginger to create a robust salsa. Slice and roast plums flesh side down to caramelize their natural sugars, then drizzle with honey or dip into mint pesto.

Plums shine in pastries, too. Poaching or stewing softens the fiber for a filling, sauce or compote. Peeling plum skin is optional; skin pieces add texture but may be unpleasant in smaller pastries such as turnovers. Removing the pits is nonnegotiable but can be done either before cooking to ensure none are missed, or after cooking if you prefer the convenience of preparing whole plums. Be sure the fruit has completely cooled prior to removing pits.

As an alternative to oil or applesauce when baking, use prune puree. Prunes contain pectin, sorbitol and malic acid, which add volume and moisture and enhance flavor by trapping air and contributing to a smooth mouthfeel, similar to fat.

In Quantity: When ordering plums in bulk, assume 1 pound equals approximately six medium-sized fresh plums or about 2½ cups sliced. Plums are best shipped between 32 degrees and 34 degrees Fahrenheit and should not be stacked more than one layer when displayed to prevent bruising.

Keep unripe plums at room temperature to soften. A ripe plum feels heavy and yields to slight pressure at the bottom, opposite the stem. To extend shelf life, store ripe plums in the refrigerator for three to five days. Over-soft, almost mushy or cracked plums are past their prime. If you have an abundance of ripe plums, consider removing pits and slicing or chopping, then freeze for up to 12 months.

Wash plums before eating to remove the “bloom,” a waxy-white residue on the surface, like that on grapes. This natural coating is safe and a sign of freshness, but cleaning reduces exposure to potential pesticides and bacteria.

Try these recipes: Plum Caprese with White Balsamic Vinaigrette and Honey Roasted Plums

References

Attaluri A, Donahoe R, et al. Randomised clinical trial: Dried plums (prunes) vs. psyllium for constipation runes and constipation. Aliment. Pharmacol. Ther. 2011 April; 33(7): 822-8.
Bills J. Why Plums are Sacred to Serbian Culture. Culture Trip website. Published May 1, 2018. Accessed February 5, 2021.
Bittman M. A dozen ways to serve stone fruit. The New York Times Magazine website. Published June 21, 2012. Accessed February 12, 2021.
Boron: Fact sheet for health professionals. National Institutes of Health website. Updated June 3, 2020. Accessed February 12, 2021.
Cervoni B. Plums nutrition facts and health benefits. Very Well Fit website. Published July 1, 2020. Accessed February 12, 2021.
Commodity: Plums. Produce Market Guide website. Accessed February 15, 2021.
Foster K. Everything you need to know about pluots. Kitchn website. Published July 25, 2014. Accessed February 10, 2021.
Giuca L. Prune Puree in baking. Hartford Courant website. Published June 2, 1993. Accessed August 18, 2021.
Goldberg S. Plumcots, apriums and pluots: How to keep track of all those hybrid fruits. The Washington Post website. Published August 8, 2018. Accessed February 10, 2021.
Grilled plum and strawberry skewers with sweet mint pesto. EatingWell website. Accessed February 12, 2021.
Igwe E, Charlton K. A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina). Phytother Res. 2016 May;30(5):701-31.
Karp D. Floyd, Zaiger, prolific fruit breeder who brought new flavors to our lives, dies at 94. LA Times website. Published June 12, 2020. Accessed April 17, 2021.
Karp D. Luther Burbank’s Plums. HortScience horts. 2015;50(2):189-194.
Luther Burbank: American Horticulturist. Encyclopedia website. Accessed February 11, 2021.
Parkinson R. Plums in Chinese cooking. The Spruce Eats website. Published July 25, 2019. Accessed February 10, 2021.
Plum tree guide: How to grow and harvest plums. MasterClass website. Published November 8, 2020. Accessed February 10, 2021.
Plums: Food Data. U.S. Department of Agriculture website. Accessed August 18, 2021.
Pluot. Wikipedia website. Accessed February 20, 2021.
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Q&A: Is the cloudy coating on blueberries safe to eat? Consumers Report website. Published May 17, 2010. Accessed February 12, 2021.
Science and history of GMOs and other food modification processes. U.S. Food & Drug Administration website. Accessed August 18, 2021.
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The chemistry of caramel. BCA Chemistry website. Accessed February 12, 2021.
Twelve Perfect Plum Recipes. Delish website. Published April 3, 2018. Accessed February 12, 2021.
What are stone fruits? MasterClass webste. Published November 8, 2020. Accessed February 10, 2021.

Also known as crisphead, iceberg is a type of head lettuce and has been rated the fifth-most consumed vegetable in the United States. Developed in 1894 by horticulturists at the Burpee Seed Company, iceberg lettuce experienced a rise in popularity in the 1940s. A clue to the reason: its name. Before refrigeration was common, lettuce’s notoriously short shelf life made commercial production a challenge. But iceberg’s durability was advantageous for travel. Before refrigerated train cars existed, the vegetable was carefully packed in ice that melted during transport. Frozen chunks of ice, tiny “icebergs,” kept it fresh.

The leaves of iceberg are arranged in dense rosettes, similar to cabbage, and have a neutral, watery flavor. Mature iceberg leaves can grow to be a foot in diameter. The green exterior gradually lightens toward the center, transitioning from green to pale yellow to nearly white.

Lettuce has a shallow root system, so successful cultivation requires light, frequent watering. Heat puts lettuce at risk of bolting, or rapidly producing flowers and seeds while abandoning leaf growth. Best growing temperatures are 60 to 70 degrees Fahrenheit, making spring or autumn ideal in most climates.

In the Kitchen: A bed of iceberg is a blank slate, ready to deliver a desirable crunch. For textural variety, mix iceberg with softer cultivars like loose-leaf or butterhead, or with greens such as spinach or arugula for a peppery bite.

The iconic wedge salad — quartered iceberg topped with blue cheese, bacon bits and diced tomatoes — remains a chophouse staple, turning humble lettuce into decadence. Honor the original salad by focusing on quality ingredients or reinvent it with salty upgrades like sardines or capers.

Iceberg lettuce can be cooked, too. Sauté chopped lettuce leaves with garlic, soy sauce or vinegar. Lettuce cooks fast, so keep a close eye on the pan. Iceberg is done when it’s wilted with a slight crunch. Grilling or roasting in the oven unleashes caramel notes. If sliced into wedges, iceberg’s fibrous leaves will hold their shape. The result is soft and charred on the outside with a crisp interior.

In the Clinic: The notion that iceberg lettuce lacks nutrition is false. Darker greens may pack a greater nutrient punch, but 2 cups of shredded iceberg is an excellent source of vitamin K and a good source of folate. At 96% water and only 10 calories per cup, iceberg adds satiating bulk to a meal, and its delicate flavor serves as a gateway vegetable for selective eaters.

Like parsley, celery and chamomile, iceberg lettuce contains apigenin, a flavone touted for its potential health-promoting, disease-preventing benefits.

In Quantity: To extend shelf life, iceberg lettuce should be harvested whole, minimally processed and swiftly transported. For foodservice, cases of 24 heads of iceberg lettuce and cartons of 12, 18 and 30 heads are sold by some wholesale retailers. Freshly shredded iceberg lettuce is sold in packs of five-pound bags. Lettuce is temperature-sensitive and best stored between 32 to 35 degrees Fahrenheit. To maintain color and prevent wilting, store iceberg lettuce away from high ethylene-emitting produce such as apples, melons and pears.

Once you get it home, refrigerate iceberg immediately. Whole heads can be wrapped in a paper towel, then stored in a plastic bag for one to two weeks. Individual leaves should be dried, bagged and placed in a crisper drawer, if available. Unopen bagged lettuce lasts three to five days after the date on the bag; after opening, lettuce lasts about two days. Avoid freezing iceberg lettuce, as ice crystals may form due to the high water content, resulting in a slimy texture when thawed.

Lettuce is a vehicle for foodborne pathogens, particularly norovirus, E. coli and salmonella, making proper handling essential. Wash hands with soap and water before and after handling lettuce. Rinse lettuce under running water while using clean hands to gently rub the leaves. Do not soak lettuce in a sink where germs can pool. With care, millions of servings are safely eaten every day.

Try these recipes: Garlicky Grilled Lettuce with Tahini Dressing and Braised Lettuce with Beans

References

Albert S. Five Types of Lettuce. Harvest to Table website. Accessed January 19, 2021.
Alfaro D. All About Iceberg Lettuce. The Spruce Eats website. Updated December 4, 2019. Accessed January 29, 2021.
Burpee Company History. Burpee website. Accessed January 29, 2021.
Control of ethylene in fruits & vegetables warehouse and cold stores. Bry-Air website. Accessed February 23, 2021.
Degnan S. How to water lettuce. SF Gate website. Updated November 4, 2020. Accessed February 23, 2021.
Grant A. Different Lettuce Types: Varieties of Lettuce for the Garden. Gardening Know How website. Accessed January 20, 2021.
Greenaway T. Tip of the iceberg: Our love-hate relationship with the nation’s blandest vegetable. The Smithsonian Magazine website. Published March 26, 2013. Accessed January 29, 2021.
Growing Lush, Green, Crisp Lettuce. Gilmour website. Accessed January 21, 2021.
Head lettuce. Merriam-Webster website. Accessed April 12, 2021.
Lettuce, cos or romaine, raw. USDA FoodData Central website. Accessed January 21, 2021.
Lettuce, iceberg (includes cripsheads types), raw. USDA FoodData Central website. Accessed January 21, 2021.
Lettuce, other leafy greens, and food safety. Center for Disease Control and Prevention website. Reviewed March 15, 2021. Accessed January 21, 2021.
Mattison L. How to Keep Lettuce Fresh. Taste of Home website. Published May 14, 2020. Accessed January 21, 2021.
Rhoades H. What is Bolting: What it Means When a Plant Bolts. Gardening Know How website.Published May 30, 2020. Accessed January 21, 2021.
Roasted Romaine Salad Sheet-pan Dinner. Rachel Cooks website. Published May 30, 2019. Accessed January 21, 2021.
Sauteed Romaine Recipe. Leite’s Culinaria website. Published December 12, 2017. Accessed January 21, 2021.
Storey A. Harvesting and Handling Lettuce for a Longer Shelf Life. Powered by Plenty website. Published May 20, 2016. Accessed January 21, 2021.
Swennson K. Healthy & Delicious: Stir-fried iceberg lettuce and sauteed cabbage recipe. Serious Eats website. Updated March 7, 2019. Accessed February 23, 2021.
U.S. per capita loss-adjusted vegetable availability, 2019. U.S. Department of Agriculture website. Updated December 16, 2020. Accessed January 20, 2021.
Webster K. Romaine wedges with sardines and caramelized onion. Eating Well website. Published January/February 2014. Accessed January 29, 2021.

Carrots are a biennial plant, taking two years to complete a full biological lifecycle. During the first year, leaves form, then store sugars in the taproot. This energy helps the plant flower in its second year. The taproot consists of an outer core, called the phloem, and an inner core, the xylem. The pulpy phloem holds the sweet starch, while the tough-textured xylem transports water and nutrients from the stem to the root.

Available in a variety of hues including white, yellow, dark red and purple, carrots often are associated with the color orange. The reason is controversial, and perhaps political. One theory is that in the 17th century, Dutch growers began cultivating orange carrots to honor William of Orange, who led the struggle for Dutch independence. Scholars presume the vibrant new color resulted from crossing purple varieties with their white and red counterparts.

An evolution-based theory is that over time, a mutation caused the purple coloring to fade, bringing its yellow-orange core to the surface.

Although orange carrots dominate grocery store shelves, small-scale farmers have reintroduced other colors, much to the delight of geneticists studying the nutritional quality of vegetable pigments.

In the Kitchen: Carrots are affordable and easily accessible year-round, and the sixth most-consumed fresh vegetable in the United States. There is no shortage of imagination when it comes to cooking carrots. Classic preparation techniques include roasting, pureeing, stewing or juicing, and creative chefs are finding new ways to incorporate carrots into old favorites.

By combining pureed carrot with almond flour, the Italian favorite gnocchi is transformed into a higherprotein, more nutrient-dense version. To pay homage to carrot cake while lowering added sugars, top morning oatmeal with shredded carrots, maple syrup, vanilla extract and cinnamon. In French cooking, carrots, celery and onion make up the trio for mirepoix, the seasoning base for countless gravies, soups and sauces.

In the Clinic: Although naturally sweet, carrots are low in calories. An orange carrot that is 7 inches long and 1¼ inches in diameter contains 30 calories, mainly from carbohydrates, and 2 grams of dietary fiber. Orange carrots also contain potassium, important for blood pressure control and cardiac and renal health.

A rainbow of pigments means diverse nutrients. For example, orange carrots have vitamin A-promoting alpha and beta carotene, which are critical for healthy eyesight, while purple and red carrots contain anthocyanin and lycopene, respectively, powerful antioxidants linked to lower risks for certain cancers.

Interest in carrots is growing in cosmetics. Products featuring carrot powder, extracts or oil from carrot seeds can be topically applied for cosmetic purposes to possibly improve skin tone, reduce wrinkles and scars, and increase elasticity. However, research is very limited.

The lunchbox favorite baby carrots started as an attempt to salvage aesthetically “ugly” produce. Carrots that buyers perceive as undesirable in size and shape are shaved into 2-inch pieces. While they are convenient, baby carrots and other types of “fresh-cut” produce present an increased risk for microbial crosscontamination; therefore, certain practices are utilized in their processing to reduce this risk. Some concern has emerged over the use of chlorine in the washing of baby carrots, and other vegetables and fruits; however, chlorine-based solutions and other antimicrobial agents are important for food safety. The minimal amount used is defined by the U.S. Food and Drug Administration and food is thoroughly rinsed prior to drying and bagging. Additionally, the amount of chlorine used for washing carrots is less than the amount found in regular tap water.

In Quantity: Carrots are best stored unwashed, tightly sealed and in the coolest part of the refrigerator. Avoid storing carrots near apples, which produce ethylene gas. If left unwrapped at room temperature, carrots lose flavor and crispness. Maintaining moisture is vital: Remove the green stems and bundle carrots in a damp cloth. If carrots develop a “white blush” (a filmy coating that indicates dehydration), they are still safe to eat. Soak them in ice water to restore their color.

When following a recipe, estimate that 1 large carrot (4 ounces) will yield 1 cup shredded or thinly diced. If purchasing in bulk, expect 1 pound of carrots to provide 3 cups chopped, 2½ cups grated or 1⅓ cups cooked or mashed.

References

Amidor T. The truth about baby carrots. The Food Network website. May 2016. Accessed November 1, 2019.
Biology of a Plant. SFGate website. Accessed January 2, 2020.
Bjarnadottir A. Carrots 101: Nutrition facts and health benefits. Healthline website. Published May 3, 2009. Accessed November 11, 2019.
Broadfoot M. Ask a scientist: What’s the white stuff on my carrots? The Charlotte Observer. Published December 16, 2015.
Bruno A. 11 of the Most Delicious Things You Can Do to Carrots. SELF website. Published April 9, 2017. Accessed November 2, 2019.
Carrot Powder. Healthy Canning website. Published May 25, 2019. Accessed November 2, 2019.
Carrots. Agricultural Marketing Resource Center website. Updated February 2019. Accessed November 2, 2019.
Carrots. Cooks Info website. Published May 8, 2018. Accessed November 3, 2019.
Covington L. 10 things you didn’t know about carrots. Food Republic website. Published November 24, 2014. Accessed Oct 26, 2019.
Gallary C. The best way to keep carrots crisp and fresh. Kitchn website. Published June 15, 2015. Accessed November 2, 2019.
How to Choose the Best Carrots. Berkeley Wellness website. Published December 15, 2015. Accessed January 2, 2020.
Kar H. Efficacy of beta-carotene topical application in melasma: An open clinical trial. Indian J Dermatol Venereol Leprol. 2002;68(6):320-2. Accessed January 2, 2020.
Khimm S. Are carrots orange for political reasons? Washington Post. Published September 10, 2011.
Kuzemchak S. Are baby carrots good for you? Parents website. Accessed November 1, 2019.
Nutrition Information for Raw Vegetables. U.S. Food & Drug Administration website. Accessed January 2, 2020.
Potassium: Fact sheet for health professionals. NIH website. Published July 9, 2019. Accessed November 11, 2019.
Sifferlin A. Eat this now: Rainbow carrots. TIME Magazine. Published August 20, 2013.
Singh S, Lohani A, et al. Formulation and evaluation of carrot seed oil-based cosmetic emulsions. J Cosmet Laser Ther. 2019; 21(2): 99 – 107. Accessed January 2, 2020.
The Illustrated Encyclopedia of Fruits, Vegetables and Herbs. New York, NY:Chartwell Books; 2017.

Date palms fare best in tropical and subtropical regions. They continue to be an important crop for Iraq, Iran, Arabia and North Africa west to Morocco. Since the early 20th century, dates also have been cultivated in southern California, Arizona and Florida.

Harvesting fruit from a date palm tree is a labor-intensive process that can take seven to 10 years. Wind pollinates date palms naturally, but to ensure an adequate yield, growers must pollinate each palm by hand. A worker may climb the same full-grown tree multiple times a day to trim sharp thorns, monitor air circulation and ensure proper sunlight exposure for dates to reach optimal size. Ripened fruit is then covered with burlap bags or nylon netting for protection from hungry predators such as birds and insects. Since dates don’t ripen simultaneously, this process is done repeatedly, picking fruits one by one until the harvest is exhausted.

The date’s location of origin is key to its multi-cultural, culinary relevance today. The fruit is prominent in the Abrahamic religions of Christianity, Judaism and Islam, with date palms thought to be the original “apple tree” in the Biblical story of Adam and Eve. In Judaism, dates are considered one of the seven holy fruits, or seven species, and remain an important ingredient in Israeli cuisine. Silan, a syrup extract taken from dates, is thought to be the sweet component of the promised “land of milk and honey.” In Islam, the end of Ramadan may be celebrated by indulging in ma’amoul (buttery cookies with date stuffing).

In the U.S., the medjool and deglet noor cultivars are the most common types of dates. Both were brought to the United States by “agriculture explorer” Walter Swingle. Thanks to Swingle, American medjools can trace their roots to a single Moroccan oasis, where he convinced a local leader to spare several offshoots for the journey home.

In the Kitchen: Whether eaten fresh or dried, stuffed or plain, mashed or chopped, dates are a versatile fruit. Thanks to modern chefs finding new uses to suit changing tastes, they are not going away anytime soon.

As concern grows over the high consumption of added sugars, consumers are seeking less processed sweeteners. With a 60 to 80 percent carbohydrate content (mostly glucose and fructose) and pectin capable of binding ingredients, mashed dried dates have become a popular ingredient in energy bars, smoothies and salad dressings. Date sugar, dried dates ground into a powder, is an alternative for granulated cane sugar in recipes.

Although there are similarities, each cultivar has distinct characteristics. Medjool dates have a soft exterior, chewy texture and caramel flavor. Their plumper shape makes them ideal in recipes calling for goat cheese or almond stuffing. In contrast, deglet noor dates are smaller with firmer flesh and a delicate, honeylike taste. They are an all-purpose date, good for baking or eating on their own.

Most types of dates are oval and 1 to 2 inches long. All dates contain a long, narrow seed or pit, but many retailers offer pitted versions for convenience. For recipes, expect 1 pound of unpitted dates to yield approximately 2½ cups of pitted and chopped dates. If pitted, 8 ounces of chopped dates is about 1¼ cups.

In the Clinic: A ½-cup serving of pitted dates provides 4 grams, or 15 percent of the daily value of dietary fiber; 10 percent of the daily value of iron; and 4 percent of the daily value of calcium. As a source of insoluble fiber, date consumption has been shown to increase the frequency of bowel movements.

For pregnant women, dates are a possible way to reduce the need for labor augmentation, or stimulating the uterus to increase the frequency, duration and intensity of contractions after labor’s onset. One study shows that although date consumption in late pregnancy did not expedite the onset of labor, it did aid in reducing the need for labor augmentation with oxytocin. However, a systematic review assessing multiple studies concluded that date consumption during pregnancy shortened the duration of gestation, increased cervical dilation upon hospital admission and shortened duration of the first stage of labor. Eating dates prior to labor may be a simple, yet beneficial treat.

In Quantity: Dates can be eaten fresh or dry. Fresh dates are succulent, with a 50 to 90 percent water content, whereas dry dates contain less than 20 percent water. While ripening, a date’s thin and papery skin transitions from green to a deeper yellow, brownish-yellow, black or mahogany-red hue, depending on the variety. When purchasing fresh dates, look for a plump, smooth surface. Be wary of very shriveled skin retaining mold. Fresh dates should be refrigerated and last up to two weeks before drying out.

Unlike fresh dates, which are in season from late summer to mid fall, dried dates can be purchased year-round. Dried dates have a six-month shelf-life when stored in a cool, dry place in an airtight container and will last one year if refrigerated.

References

Aamir J, Kumari A, Khan MN, Medam SK. Evaluation of the combinational antimicrobial effect of annona squamosa and phoenix dactylifera seeds methanolic extract on standard microbial strains. Int Res J Biol Sci. 2013;2:68–73.
Arshad HR, Salah MA, et al. Therapeutic effects of date fruits (Pheonix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant, and anti-tumour activity. Int J Clin Exp Med. 2014; 7(3): 483 – 491.
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Ghnimi S, Umer S, et al. Date fruit (Phoenix dactylifera L.): An underutilized food seeking industrial valorization. NFS Journal.
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Mullins B. Everything you need to know about Medjool dates. Eating Bird Food blog website. Published April 1, 2019. Accessed Oct 5, 2019.
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Like figs and mulberries, pineapple is not a single fruit but rather a cluster of berries fused to a core. The fruit’s flowers are visible as “scales” on the thick outer skin.

Growing and harvesting pineapples requires patience. A plant may take three years to mature from a seed and produces only one pineapple per year.

Pollinators such as bees, beetles and, most notably, hummingbirds are required for the plant to reproduce. However, modern farmers have streamlined the process: By cultivating pieces of a parent plant known as propagules, a new plant will bloom. This method yields larger pineapples in less time and eliminates seeds that consumers may find undesirable.

Pineapple is available year-round in the United States, with the majority imported from Costa Rica.

In the Kitchen: Versatile pineapple can be incorporated into anything from savory dishes to decadent desserts. When grilled, pineapple caramelizes, which condenses sugars and intensifies its sweetness. The enhanced flavor complexity balances saltier ingredients, such as the classic pairing with ham or mixed into salsa to serve with tortilla chips.

Bromelain, a mixture of enzymes in fresh pineapple, acts as a meat tenderizer — especially for tougher, less expensive cuts such as flank or shank steak — by breaking down collagen fibers. Pair pineapple juice with teriyaki or soy sauce for a sweet and savory marinade. The
meat’s thickness determines soak time, ranging from 10 to 30 minutes. Timing is important; marinating meat too long can alter its color and taste, and the texture can turn to mush.

For dessert, pineapple shines in hummingbird cake, which pays homage to its avian helper. Consisting of crushed pineapple, banana and pecans, this traditional Southern dessert is an option for bakers who haven’t mastered the skillful flip of a pineapple upside-down cake.

Of course, you can enjoy pineapple fresh. Invest in a pineapple slicer, or use this easy method to cut a whole pineapple: Twist off the top, use a sharp knife to cut the pineapple in quarters, core and peel the skin, then slice into cubes.

Mix fresh pineapple cubes with cottage cheese or add to salads just before serving. Or avoid slicing altogether by purchasing pre-cored and skinned fresh pineapple in the refrigerated produce section of most grocery stores; or buy canned chunks, slices or crushed pineapple.

In the Clinic: Pineapple is loaded with nutrition: One cup of pineapple chunks has 82 calories, is an excellent source of vitamin C and a good source of thiamin and vitamin B₆.

People who have a latex allergy should take caution. A natural-rubber latex allergy is a serious clinical concern, with symptoms ranging from itchy skin to anaphylaxis. It also may result in a crossreaction after consuming certain fresh fruits (including pineapple), vegetables and tree nuts. Known as the latex-fruit syndrome, an estimated 40 to 70 percent of people with a known latex allergy have IgE antibodies that cause proteins in natural-rubber latex and proteins from these implicated foods to cross-react.

Interest in the health effects of bromelain is growing. Although more research is needed, data shows the enzyme may reduce inflammation, blood clots and cancer progression. In vitro cell studies show bromelain’s ability to boost immunity by altering cell function to promote cell death in tumor cells, thereby slowing the progression of cancer.

Bromelain enzymes are obtained from the stems and fruit of pineapple and packaged as creams, capsules and powders. Reported side effects include gastrointestinal distress, increased heart rate and menstrual problems. More research is needed on the safety of bromelain products, so women who are pregnant or breast-feeding should avoid using them. Consult a physician before using bromelain supplements, which could interact with certain sedatives, antibiotics and anticoagulants.

In Quantity: Pineapple does not ripen after being picked. The color of pineapple skin ranges from all green to all yellow; this is not necessarily a sign of ripeness but it does indicate sweetness. A deeper yellow color indicates a higher sugar content. Choose a pineapple with fresh leaves and a plump body that slightly gives when squeezed.

Expect about a 50-percent yield per pound from fresh pineapple. Once trimmed, cored and cut, a 2-pound pineapple provides about 3 cups of chunks. If canned, 8 ounces of pineapple chunks will provide ¾ cup fruit and ¼ cup juice.

In foodservice, pineapple often is used in fruit cups, salads, baked goods, smoothies and stir-fry dishes. Pineapple can be purchased as wedges, cylinders, spears and tidbits in quantities ranging from 12 ounces to 40 pounds. Whole pineapples may be stored at 45 to 55 degrees Fahrenheit for up to 20 days.

References

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Pineapple. New World Encyclopedia website. Updated April 2, 2008. Accessed April 17, 2019.
Possible interactions with: Bromelain. Milton S. Hershey Medical Center website. Accessed April 17, 2019.
Rathnavelu V, Banu Alitheen N, Sohila S, et al. Potential role of bromelain in clinical and therapeutic applications. Biomed Rep. 2016;5(3): 283-288.
Reiger M. Pineapple (ananas comosus) taxonomy. Mark’s Fruit Crops website. Accessed April 17, 2019.
Szalay J. Pineapple: Pineapple: Health benefits, risks & nutrition facts. Live Science website. Published January 19, 2018. Accessed April 17, 2019.
The Culinary Institute of America’s Educator Lesson Plan, “Kitchen Calculations.” CIA website. Accessed April 17, 2019.
Trowbridge Filippone, P. Everything you want to know about pineapples. The Spruce Eats website. Updated November 15, 2018. Accessed April 17, 2019.
Vickerstaff Joneja, J. The Health Professional’s Guide to Food Allergies and Intolerances. Chicago, IL: Academy of Nutrition and Dietetics. 2013.
Wang L, Tang D, Kuang Y, et al. Structural characteristics of pineapple pulp polysaccharides and their antitumor cell proliferation activities. J Sci Food Agric. 2015;95: 2554 – 2561.
Ware M. Everything you need to know about pineapple. Medical News Today website. Updated July 26, 2018. Accessed April 17, 2019.

To enjoy a banana, you need only peel the fruit and take a bite, but its trip from farm to table is more complex — and controversial. Bananas require a tropical climate for growth; 94 percent of America’s bananas come from Central America and South America. Green bananas are harvested on farms, then placed into a room where ethylene gas is pumped in and out to enhance the ripening process. When the color begins to “break,” meaning a yellow hue is faintly seen, bananas are packaged and shipped to retailers. The remainder of the ripening continues naturally en route.

The high demand for bananas has drawn environmental concerns. Although thousands of varieties exist, the familiar crescent-shaped Cavendish banana accounts for 95 percent of the world’s exports. Its popularity emerged after a fungus epidemic wiped out competing varieties in the 1950s. However, the lack of variety leaves the crop vulnerable to new fungal strains, such as Fusarium oxysporum, also known as Tropical Race 4 (TR4), which has damaged Asian crops and continues to spread. Additionally, to meet supply needs and earn a profit, farmers are widely practicing monocropping, which depletes the soil’s nutrients and makes bananas susceptible to pests.

In the Kitchen: The starch and simple sugars in bananas are ideal as a nutrient-dense replacement for granulated sugar. Mashing or creaming overripe bananas creates a batter base for breads, pancakes, pudding and cheesecakes. Frozen bananas can be used in smoothies or to make an ice cream alternative.

Dehydrated banana flakes, traditionally used in clinical settings, have a six-month shelf-life, making them an excellent pantry staple. A smoothie, yogurt, baking mix or baby food can be enhanced with a spoonful of the flakes. The dehydration process creates a concentrated product, so take caution with portions. At about 170 calories per half cup, banana flakes are an energy-dense food.

Bananas are equally enjoyed in sweet and savory dishes. People living in tropical regions have long embraced bananas’ starchier relative, the plantain. The flesh of a banana most closely resembles a plantain in the unripe stage, when its durable texture can withstand high cooking temperatures. After slicing into chunks, pan-fry unripe banana with fresh rosemary or toss into a spicy chicken curry for a unique flavor.

In the Clinic: A medium-sized banana has approximately 105 calories, but its nutrition profile may vary depending on ripeness and size. The complex starch to simple sugar ratio shifts by the day, hour and even minute. Over time, starch degradation causes fruit to ripen, therefore increasing the availability of glucose, maltose and soluble sugars. This makes a ripe banana’s energy more readily available to the body.

Athletes adore bananas for good reason: They are easily digestible and provide nutrients that help replenish energy stores lost during strenuous activity. Just one medium banana contains 10 percent of the Daily Value for potassium, 11 percent for vitamin C and 25 percent for vitamin B6. Research shows consuming a banana with water before exercise may be as effective at supporting performance as a sports drink.

Bananas also contain the prebiotic compound fructooligosaccharide, which nourishes flora in the gut and may help boost the immune system. Because bananas are a good source of dietary fiber, they are touted as beneficial foods for good digestive health. Soluble fiber helps trap excess fluid in the gastrointestinal tract to help form solid stool. Clinicians have added banana flakes and other sources of fiber to the tube feedings of critically ill adult patients to help decrease diarrhea.

In Quantity: In foodservice, bananas are available in various sizes and counts, from a 20-pound case of petite-size to a 50-pound case of premium and organic bananas. The fruit commonly is used by restaurants and foodservice establishments in beverages including smoothies, as well as desserts, baked goods and as standalone snacks.

It is recommended that bananas be stored in a cool, dry area that is well ventilated.

Check out the recipes that accompanied this Savor feature: Banana Fritters and Mini Bananas Foster Pudding Cups.

References

Azure Market Organic Banana Flakes. Azure Standard of Healthy & Abundant Living website. Accessed on September 20, 2018.
Banana Facts and Figures. Food and Agriculture Organization of the United Nations website. Accessed October 25, 2018.
Banana Flakes. Orchard Valley Food Ingredients website. Accessed September 20, 2018.
Banana Market. University of Florida IFAS Extension website. Published February 2012. Accessed December 7, 2017.
Bananas – Foodservice NA. Del Monte website. Accessed September 24, 2018.
Cohen R. America’s gone bananas: Here’s how it happened. National Public Radio website. Published June 2, 2012. Accessed October 25, 2018.
Commodity: Bananas. Produce Market Guide website. Accessed September 24, 2018.
David C. Marketers confident millennials will come around on bananas. Produce Retailer website. Published April 28, 2018. Accessed Sept 24, 2018.
Emery EA, Ahmad S, Koethe JD et al. Banana flakes control diarrhea in enterally fed patients. Nutr Clin Pract. 1997;12(2):72-5.
Frequently Asked Questions for Industry on Nutrition Facts Labeling Requirements
Frequently Asked Questions for Industry on Nutrition Facts Labeling Requirements. U.S. Food & Drug Administration website. Accessed October 25, 2018.
Gunnars, Kris. Resistance Starch 101 – Everything You Need to Know. Healthline website. Published July 3, 2018. Accessed October 25, 2018.
History of bananas: Where did bananas originate? Tidal Imports and Exports website.
Nana Flakes 2 lbs resealable bag. Nutritional Designs Inc. website. Accessed November 19, 2017.
National Nutrient Database for Standard Reference Release, April 2018. United States Department of Agriculture/National Agricultural Library website. Accessed October 25, 2018.
Nieman D, Gillitt N, Henson D et al. Bananas as an Energy Source during Exercise: A MetabolomicsApproach. PLoS ONE. 2012;7(5):e37479.
Storing Fruits and Vegetables. Food Network website. Accessed January 22, 2018.
The Health Benefits of Bananas. WebMD website. Accessed October 25, 2018.
The Surprising Science Behind the World’s Most Popular Fruit. National Geographic website. Published October 24, 2017. Accessed October 25, 2018.
What is the origin of banana? Oxford Dictionaries website. Accessed January 22, 2018.
Xiao YY, Kuang J, Qi XN et al. A comprehension investigation of starch degradation process and identification of a transcriptional activator MabHLH6 during banana fruit ripening. Plant Biotechnol J. 2018;16(1):151–164.

Shrimp often is confused with its decapod crustacean relative, the prawn. Both have external skeletons, 10 legs and are similar in taste, but they are a distinctly different species. Prawns tend to be plumper and therefore are coveted by chefs. Prawns are found only in fresh water, while shrimp can survive in both fresh and salt waters. This adaptability makes shrimp accessible worldwide.

In the Kitchen

Shrimp can be served as an appetizer paired with cocktail sauce, sautéed with fresh vegetables or skewered and grilled on kebabs. Shrimp has a mild flavor, making it an ideal match for potent flavors used in curries and stir-fries, and its juicy texture creates a pleasant bite when lightly covered in breadcrumbs.

Despite a range of preparation options, there are two points of culinary contention a chef is bound to face: to cook with the shell on or off, and to leave or remove the digestive tract, better known as “deveining.”

Americans have become accustomed to shrimp being deveined and cleaned prior to reaching the plate. In fact, most grocery stores perform the task for buyers rather than giving the option. Arguments for removing the vein include a result that is visually pleasing and less gritty, plus the added peace of mind that the crustacean is free of its bodily waste. Still, eating the vein is perfectly safe and cultures that consume the entire shrimp, head and all, prefer it left intact.

Whether or not to keep the shell intact while cooking is debated. Flavor purists fight for the shell, claiming it creates an inherent depth of flavor that can be lost among spices and sauces. But to seasoning alchemists, when the shell is peeled, the flavor goes with it. Ultimately, the cook must consider personal preference and the intended eater, especially since the shell may be a choking hazard for young children.

In the Clinic

Shrimp is relatively low in calories and rich in protein. Three ounces of cooked shrimp contain approximately 100 calories and 20 grams of protein. Shrimp is a good source of copper, niacin and vitamin B⁶, and an excellent source of iodine, phosphorus, selenium and vitamin B¹². Also present is astaxanthin, the xanthophyll carotenoid that gives shrimp its reddish-pink color after cooking. Although research showing benefits of astaxanthin in humans is limited, powerful anti-inflammatory actions have been suggested.

The 179 milligrams of dietary cholesterol in three ounces of cooked shrimp has long been a deterrent of its consumption; however, the 2015-2020 Dietary Guidelines for Americans note that some shellfish, including shrimp, are higher in dietary cholesterol but not in saturated fat and may be enjoyed as part of a healthy eating pattern.

Shrimp fall under the shellfish category, one of the eight most common food allergens in the U.S. Those affected should be wary of shrimp-containing dishes such as paella, étouffée and scampi.

In Quantity

Shrimp’s mild flavor makes it a desirable option for diners seeking alternatives to beef and chicken. Since shrimp is farmed from fresh and salt waters throughout the world, chefs should specify the preferred type and origin when making a purchase.

Although taste differences are subtle, choosing the right variety can elevate a dish. White shrimp’s tender texture fares better in soups and pastas, while brown shrimp’s firmness is ideal for stuffing and thick stews. Whether shrimp arrives raw, frozen or dehydrated, it is important to evaluate the quality of the product. A high-quality delivery will arrive properly sealed and contain whole pieces of shrimp that are uniform in size with minimal odor and no damage.

In terms of sustainability, Monterey Bay Aquarium’s Seafood Watch program rates various kinds of shrimp as “best,” “good” and “avoid.” Among the best choices are giant freshwater “prawns” from indoor recirculating tanks and those raised in ponds in the U.S., Canada, South America and Central America. Some researchers suspect climate change will cause decreased shrimp populations around the world, including those found off the coasts of the northeastern United States, Brazil and Bangladesh. Warming North Atlantic waters already have been implicated in Maine’s lack of shrimp the past several years.

International trade and flash freezing allows consumers to buy shrimp year round. To properly thaw, keep frozen shrimp in its freezer wrapping in the refrigerator overnight and slowly let the ice melt away. Shrimp should not be refrozen; with a high water content and soft flesh, shrimp can become mushy when rethawed.

See the recipes that accompanied this story: Grilled Shrimp and Melon Salad and Zesty Shrimp Sauté.

Call me a cooking curmudgeon, but when it comes to new gadgets I am not as welcoming as I used to be. Pressure cookers are nothing new — they became a staple in American kitchens in the 1930s — but somehow the craze missed my childhood home. So when the Fagor Helix Pressure Cooker arrived at my door I was hesitant and felt obliged to assure my beloved slow cooker it was not being replaced.

The Fagor Helix Pressure Cooker has two pressure valve options to choose from: high or low. The higher the pressure, the quicker the fibers of your food break down. Because I love speed and convenience I solely used the high setting. When the pressure is just right, an easy-to-see brightly colored screw will “pop,” giving you the OK to start the timer.

A benefit to pressure-cooking foods is it reduces the need for oil and butter, which is desirable for a healthy lifestyle.  I was concerned, however, that my meals would lack flavor. I adore a savory caramelization on meat and vegetables. Thankfully, there’s plenty of surface area in this pressure cooker to sear or sauté select ingredients before combining them and beginning the cooking process, so I could vary my cooking techniques depending on my cravings.

The pot holds 8.4 quarts, which was plenty for my tiny family of two. With each use, I knocked out two birds with one stone, cooking that night’s dinner and the next day’s lunch. It comes with a handy steamer basket, which I used to lift my chicken above the liquid to prevent it from getting soggy, which leads me to my dinner experiments.

I decided to christen the Fagor Helix Pressure Cooker with an attempt at a personal favorite: chicken wings. I traditionally oven-bake my wings, but an online review convinced me that I need to give pressure-cooking them a try. After 10 minutes on high pressure, I gave the wings a buffalo sauce basting and placed them under the broiler for a crispy skin, and then ended with another coat of sauce. Overall, they were a success! My fiancé didn’t realize I changed my cooking method.

My next two dishes were more complex, and this is where I feel the Fagor Helix Pressure Cooker really shines. I tried my hand at Chicken Cacciatore, a recommended recipe in the Fagor user’s manual, and an Indian Chickpea and Chicken Masala. I have never attempted an Indian dish, because frankly I was intimidated by the complexity and long list of spices. For this recipe, the pressure cooker was a gift from the heavens. It was delicious! Instead of sitting by a stove for hours while the flavors stewed, the Fagor Helix Pressure Cooker did this in 20 minutes.

Overall, once I was used to how it worked, I enjoyed the pressure-cooking method and, after a string of successful dinners, I can describe my experience with the stainless-steel Fagor Helix Pressure Cooker as a delicious lesson in science. My slow cooker will still get plenty of use, but I’ll admit, the pressure cooker has undoubtedly earned its place within my dinner rotation.

Omega-3 essential fatty acids found in fish — docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA — help the body maintain the flexibility of artery walls, control inflammation and clear arteries, reducing the risk of blood clots.

People who consume adequate amounts of DHA and EPA tend to have reduced risk for heart disease and stroke, improved brain function and memory and a greater ability to control autoimmune diseases. To get the desired benefits, the American Heart Association recommends one 3.5-ounce serving of cooked fish at least twice per week.

How fish come to contain omega-3s is directly related to their diet and lifespan. Algae is eaten by small marine life, which are consumed by slightly larger fish. A fattier, longer-living fish has more opportunities to consume DHA and EPA, and will more omega-3s when eaten by humans.

Larger fish, such as swordfish, also contain more potential toxins such as mercury. Consumers, especially pregnant women and young children, should review the Food and Drug Administration’s safety guidelines for consuming fish from different regions.

Lean protein, the building block of human bones, cartilage, muscle and skin, is especially plentiful in fish. Fatty fish also contains vitamin D, a nutrient that is underconsumed by many Americans.

Culinary approaches to fish vary by region. For example, Puerto Rico marries mild whitefish, tomato, garlic and avocado when creating the popular fish stew Bacalao Guisado. Iceland’s Plokkfiskur is a heartier version that includes potatoes and cream. Japan takes a simple approach by accentuating the quality of raw fish in sashimi.

Some fish species are heavily overfished and considered vulnerable — if not endangered — including halibut, shark, sardines, bluefin tuna, orange roughy and squid. Improving seafood standards and ensuring a sustainable supply chain is key in ensuring future generations can enjoy the nutritious benefits of fish.

Tuna

A member of the mackerel family, tuna is a popular canning fish with a rich flavor and firm, flaky texture. Albacore, skipjack and yellowfin are popular choices for sandwiches, casseroles or salads. Check the Monterey Bay Aquarium’s Seafood Watch website to confirm best choices.

Barramundi

Often used in Australian and Thai cuisine, barramundi’s popularity is growing thanks to its ability to be farmed without antibiotics or hormones. Barramundi has a mild, slightly sweet flavor, making it a suitable replacement for whitefish in recipes.

Bass

A term used for numerous freshwater and saltwater fish, “bass” may include grouper and sunfish. Sea bass tends to be richer in vitamin B6, while freshwater bass has substantially more vitamin B12. Water quality can influence its flavor.

Mahi Mahi

Grilled, fried, baked or broiled, mahi mahi is highly versatile. Use it in tacos, coat it with pesto or mix it into curried vegetables. Look for sources caught in the U.S., as most imported sources are on the Monterey Bay Aquarium Seafood Watch’s “avoid” list.

Lionfish

Rated a “best choice” by the Monterey Bay Aquarium, this fish has aesthetic flair and a buttery bite. Serve it as sashimi or in ceviche with a squeeze of lime. If you have a whole fish, consult a professional to help safely remove its eye-catching, toxic spikes.

Swordfish

Thick slices of swordfish seasoned with olive oil and herbs are ideal for grilling. When buying swordfish steak, look for a reddish swirl in the cross section, which indicates freshness.

Salmon

Flaky, pink salmon is found on menus from high-end restaurants to delis, as fillets or sliced thinly atop a bagel with cream cheese. Smoked salmon is a travel-friendly option. Check the Monterey Bay Aquarium Seafood Watch website for best choices.

Cod

Cod’s mild flavor makes it a recipe chameleon, pairing well with a range of ingredients and sauces. Be mindful of frozen cod, which often is treated with a salt solution to retain moisture. For sustainable sources, choose cod from Alaska.

Sablefish

Its nickname, “butterfish,” says it all. This silky, fatty fish is rich in omega-3s. Best when pan-fried or grilled (the fat content creates a decadent, crispy bite), it also can be eaten raw in sushi.

Tilapia

Mildly sweet tilapia is often served baked, fried, seared or smoked. It pairs well with fruit salsas or tangy salad dressings. Due to a lack of data on environmental impact and potential chemical use, the Monterey Bay Aquarium Seafood Watch recommends avoiding farmed tilapia from Colombia.

Red Snapper

With firm flesh and little fat, red snapper holds up in stews and gives a meaty bite to sandwiches. Opt for snapper caught in the U.S. Gulf of Mexico and avoid those caught in the U.S. South Atlantic.

Pollock

Sometimes confused with cod, pollock has a mild flavor. A 3-ounce serving provides 17 grams of protein, is an excellent source of vitamin B12 and selenium, and is a good source of phosphorus.

Product reviewed: Whiskware Dressing Shaker with a BlenderBall wire whisk

Whether attending an elegant dinner or hosting a casual picnic, it is important to dress to impress — this also applies to your salad. 

I attempted my first made-from-scratch salad dressing with the Whiskware Dressing Shaker and BlenderBottle wire whisk, and I may never buy manufactured versions again.  I’ll tell you why. 

Grocery store shelves are stocked with dressing varieties ranging from classic Italian to apple fennel and everything in between. The creativity of ingredient combinations is inspiring, but what’s not desirable is the additives and artificial flavoring in store-bought versions. Though the Food and Drug Administration deems these safe for use, there is growing concern over the safety of some of these ingredients when excessively consumed. 

Making dressing at home allows you to be the boss of your mixture, giving you control over the quality of the ingredients. For example, olive oil often is the base of a satisfying salad dressing. Purchasing a trusted brand in bulk helps you stay on budget and makes it convenient to whip up a new dressing at your leisure. 

It may appear frivolous to have a special container simply for mixing oil and vinegar, but trial and error convinced me otherwise. The Whiskware Dressing Shaker’s benefit, as opposed to a plain mason jar, is in the added features. First, it saves you time. After searching for a balsamic vinaigrette recipe, in under two minutes I poured the ingredients directly into the container — it has measurement markings on its transparent plastic — secured the cap and shook until blended. The result was a salad dressing I felt good about serving and, I must admit, made me proud. Plus, the recipe can be adjusted to make as much or as little as needed, therefore reducing waste. One concern was how leftover dressing would preserve for later use, but the shaker's BlenderBall wire whisk efficiently whisks the fats, other liquids and natural sugars into a smooth solution. If the suspension separates, give the container a few quick shakes and the dressing re-mixes and is ready to pour. This leads me to the next feature: the auto-sealing spout. I accidently knocked over the dressing container when packing my lunch for the day. I’m thankful to say there was no spillage — my kitchen counter remained clean, and I made it to work on time. 

Whiskware touts that the shaker is stain- and odor-resistant, and I will attest that the product was easy to clean and looked good as new after a couple uses. However, my vinaigrette had a potent smell and, despite my efforts, it took at least three washes before the aroma of balsamic vinegar was undetectable. Finally, a word of caution when blending heartier dressing concoctions: I made a blue cheese dressing and the BlenderBall essentially caged some of the cheese bits. It certainly wasn’t a deal breaker, but a bit annoying since I consider those bits to be the best part. 

Overall, I would give this product my seal of approval for amateur and professional chefs alike. Preparing homemade salad dressings is an impressive skill in a culinary repertoire, and the Whiskware Dressing Shaker makes it easy.

Product Review:
Emile Henry Ramekins

Ramekins are known to congregate in opulent French restaurants. They notably appear at the end of the meal holding the piece de resistance; a decadent crème brulee. With a simple design, these glazed ceramic dishes bring attention to culinary accomplishments, whether the chef is the head of a renowned restaurant or the master of a home kitchen.

Frustratingly, I cannot claim to be either. Instead, I consider myself a non-progressing amateur cook who chose to pursue a career in nutrition. Still, there are those times when I want to impress my guests. In these instances, simplicity and presentation are vital. Simplicity, because I want to be the social butterfly host I once imagined, fluttering around the room filling champagne glasses. Presentation because I want them to have the impression that I spent hours preparing — and perhaps give them the surprise of their life after they arrive expecting mediocrity.

Enter the Emile Henry ramekins. For me, these are a gateway to achievable, sophisticated cooking.  After trialing four different dishes — including the noodle-free sweet potato lasagna recipe below — I am sold. All of them turned out edible and, dare I say, delicious. In reviewing the Emile Henry ramikens, I’m focusing on how these dishes can be desirable depending on your event type or family situation.

Family Life – When You Have a Lot of Mouths to Feed

A concern with ramekins is their “frivolous” reputation. The thought is that they will occupy cupboard space and only be used as often as your great-grandmother’s fine China. However, they can work in your favor if you’re trying to appeal to the pickiest eaters in a group. When I was using the ramekins for one of the dishes I made, a sautéed vegetable egg bake, it was reminiscent of preparing mix-and-match tacos at a family dinner. With the ramekins, all of the ingredients can be chopped and ready to go, then brought to the table and used at will. If a house is divided over the flavor of onion, conflicts can be settled by making the ingredient optional using a ramekin. Plus, they are a safe and fun way to include youngsters in the prep or cooking process.

The Single Life — Cooking for One or Two

Cooking solo can be aggravating if a recipe results in abundance. What ensue are “Ground Hog Day” meals, when we’re forced to repeatedly eat leftovers to prevent waste. The egg bake and another of the four dishes, a Fall Fruit Oatmeal Bake, were both perfectly portioned with zero leftovers.

From a dietitian perspective, I also view this as a positive for individuals working toward weight loss. Research has shown that using smaller plates can result in reduced calorie intake at a meal while still achieving a feeling of satiety.

A Formal Affair — Impressing Guests

A classy miniature dish placed on a brunch table screams sophisticated magazine cover. And the ramekin’s small, round shape is a nice contrast to tall, vertical beverage glasses and wide, flat plates. Even if you choose not to cook with your ramekin, you can still use it for fancy plating techniques. For example, after lightly applying cooking spray, tightly pack risotto into the dish and turn it over onto a serving plate. With a few taps,you will have a perfectly portioned cylinder of risotto that can be topped with parmesan shavings or covered with a favorite gravy for a finishing touch.

Everyday Versatility & Other Observations

Of course, nothing comes without a downside. Doing dishes can be a chore. The more ramekins you use, the more you will have to wash. Thankfully, Emile Henry made their ramekins dishwasher proof. They are also heat resistant, meaning they can safely be taken directly from the freezer to the refrigerator to a hot oven and, finally, to your table.

Overall, I would highly recommend the Emile Henry ramekins. They are easy to use, made from durable material, storable without being a space hog and produce delicious dinners, like the lasagna recipe below. They receive one full belly and two satisfied thumbs up from me.

Noodle-free Sweet Potato Lasagna

Serves 4

Ingredients:  

• 2 unpeeled sweet potatoes, sliced into thin coins
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 tablespoon minced garlic
• 2 finely chopped green onions (shallot shoots an be substituted)
• 2 diced beefsteak tomatoes
• 1 diced yellow bell pepper
• ½ cup diced mushrooms
• ½ bunch finely chopped kale (about 5 leaves)
• 2 teaspoons dried basil (could also use 2 tablespoons fresh chopped basil)
• ½ cup low-fat cottage cheese
• 3 eggs
• ½ cup grated parmesan cheese

Instructions:  

1. Preheat oven to 400°F.
2. Place sweet potato slices on a cooking sheet that has been lightly oiled with olive oil or cooking spray. Lightly salt and pepper and place in oven for 10 to 15 minutes, or until cooked through. Remove and let rest.
3. Pour olive oil into a large saucepan over medium heat and swirl around the bottom of the pot until coated.
4. Add minced garlic and shallots and cook about 3 minutes, stirring often.
5. Add tomato, bell pepper, mushrooms and kale. Cook for about 8 to 10 minutes or until all vegetables are soft, stirring frequently.
6. Add basil, salt and pepper and cook for another 2 to 3 minutes
7. In a mixing bowl, add the low-fat cottage cheese and eggs and stir
8. Complete two layers per ramekin in the following order:
9. sweet potato slices
10. cottage cheese concoction
11. light layer of parmesan cheese
12. vegetable mixture
13. Bake at 400° F for 10 to 15 minutes.
14. Enjoy!

How to Erase Bugs’ Repellant Reputation

One of the best reasons we should change our feelings about eating bugs is their capability in alleviating nutrition deficiencies. Malnutrition remains a worldly concern, both in developed and developing countries. But bugs are potentially inexpensive and efficient protein-packed food sources that we swat away on a daily basis.

There are an estimated 1,900 known edible insects, but reliable data on the nutrition content of each insect isn’t easy to find. Variations occur among different species, within the same species depending on the insects’ stage of life, and based on the environment where they grew. Thankfully, as consumption grows in popularity, new resources are rolling out. In 2013, the Food and Agriculture Organization of the United Nations developed an ongoing compilation of the nutritional value of insects.

A 3½-ounce serving of Thailand’s beloved giant water beetle contains an estimated 20 grams of protein, roughly equivalent to a standard serving of poultry. Zimbabwe’s mopane caterpillar snack provides an estimated 13 milligrams of iron. According the World Health Organization, iron deficiency anemia is considered the most common and widespread nutrition deficiency in the world.

Travelers to and expatriates from these regions can spread the word about entomophagy. Laura De Becker, a former South Africa resident and culinary adventurist, has enjoyed mopane caterpillars and touts their flavor. “Very similar to the taste of seaweed: crunchy, salty and delicious,” she says. “The perfect snack for long bus rides!”

Then there are the tried-and-true favorites being rediscovered around the world. For instance, escamoles are the edible larvae and pupae of ants, and have been consumed in Mexico since the time of the Aztecs. Their flavor is commonly described as buttery and nutty, and when pan-fried have a crunchy texture similar to pine nuts. Today, they are being mixed into tacos, added to sauces, and served alongside tortillas and guacamole.

And that’s not all. Some Michelin-rated restaurants have begun incorporating mealworms and crickets into foie gras; adding locusts to stir-fried vegetables dishes; and even making insects the star of meal.

The Environmental Impact

Another reason to consider eating insects is the growing concern about the negative impact raising livestock has on the environment. Notable issues include the amount of food and water used to feed animals and concern about greenhouse gas emissions. The United States Environment Protection Agency places “agriculture, forestry and other land use” as the number two leading emitter of greenhouse gas emissions — just behind “electricity and heat production.”

By contrast, insects require far less space and water, and have a more efficient feed conversion. For example, it can take 10 kilograms of feed to produce 1 kilogram of beef, and only half of the cow can be eaten. However, 10 kilograms of feed can produce 9 kilograms of insects, and as much as 95 percent of the bug can be consumed.

Sure, you may not make the leap right away to grilling hearty mealworms at a summer barbecue, but perhaps insects will make their way to your plate in smaller, more subtle ways. For instance, sautéed ants can be blended into a sauce and smashed crickets can be used for seasoning. Like the fly that just won’t go away, the push for entomophagy is in full force and will likely be on your radar — and your dinner plate — before you know it.

Kohlrabi’s appearance can be best described as a bulbous bottom with multiple coarse stems protruding from the top. There is diversity in its color, with the outside coat customarily found in a light green or deep purple. The inside is more consistent, with the flesh usually a creamy white color. Though the tastes are similar, purple kohlrabi has a spicier punch compared to green kohlrabi’s sweeter profile.

How to Cook Kohlrabi

Grouped in the same Brassica genus as broccoli, kale, cauliflower and Brussels sprouts, kohlrabi is versatile: it can be eaten raw or cooked, and served hot or cold. Though kohlrabi is rarely appreciated for its looks, it, thankfully, has very thick skin. Its flavor range makes it a nice addition to a meal or a stand-alone snack. Some tried-and-true uses of kohlrabi include:

• stewed in a chunky soup or pureed into a cream-based soup
• roasted or turned into a fritter, as you would a potato or zucchini
• in a dish made with potent Indian spices
• prepared with nothing more than salt and pepper
• sliced and added to salads like a radish
• steamed like broccoli

Kohlrabi’s Nutritional Profile

Kohlrabi’s hidden secret is its vitamin C content. Citrus may steal the vitamin C glory, but 1 cup of kohlrabi contains approximately 80 milligrams of vitamin C — more than an adult female’s daily requirement of 75 milligrams, and close to an adult male’s recommended 90 milligrams per day. Additional nutrients include potassium, copper, magnesium, iron, calcium, and A and B vitamins.

How to Pick a Kohlrabi

Kohlrabi is typically in season during the colder months of November through March. Do you see signs of mold or over-maturity, such as cracks and cuts in the surface? Does the bulb feel oddly light for its size? Does the outside have a woody texture? If you answered yes to any of these questions, put that kohlrabi back in the pile. Instead, choose a smaller bulb, about 3 inches in diameter, with a more pliant, smooth surface. If the leaves are still attached, look for ones that are crisp.

Now that the secret is out, health-conscious consumers should look past kohlrabi’s rough exterior and appreciate the satisfying taste and nutritional bonanza inside!

By definition, “taste” is the sensory impression created after a food or other substance is consumed. To fit the criteria, taste buds must be able to pinpoint specific interactions that take place after certain molecules or ions make contact with receptors located on the tongue. A chain reaction takes place, as the receptor finds a pathway to the brain where it recognizes and distinguished a specific taste.

Let’s use sweetness to explain what happens. The taste of sweet is produced by the presence of sugar (the stimulant). When eaten, various G protein-coupled receptors on our taste buds recognize and receive the specific taste of the sugar. When two or more taste bud receptors are activated, the signal gets sent to the brain where it then recognizes the taste with its own receptors. The brain then recognizes the taste, often finding it to have desirable traits.

Testing for the Taste of Fat

There is no dispute that fat has an evident mouthfeel. A high-fat containing food, such as butter, has the ability to create a favorable, rich texture when used as an ingredient in a recipe. Think of the flakiness of a pie crust made with lard or the smoothness of a cream-based soup. However, the initial revelation of fat joining the ranks of other tastes did not come without controversy. Some scientists felt the claim was premature, and that fat is missing necessary traits in order to classify it as a true “taste.”

Researchers at Purdue University, led by Richard Mattes, PhD, tested fat’s taste by manipulating the nutrient and altering its natural state. In their first experiment, 100 willing participants were given isolated solutions containing the six tastes. Certain tastes – sweet, sour and salty — were easily identified. Participants had more difficulty deciphering the difference between the remaining three: bitter, umami and fat. This was believed to be because these flavors are known for their “strange” or “bad” tastes. Rather than separating each flavor, subjects likely grouped them as “unappealing.”

To address the ambiguousness of the results, another experiment was done solely looking at the bitter, umami and fat tastes. Once again, the tastes were divided into separate solutions. This time, disparities were clearly noted. Because it held flavor characteristics that do not overlap with the previously identified tastes, this finding was important for fat’s case as a separate taste.

So What Does Fat Taste Like?

Ironically, fat’s taste is not as decadent as one might assume.

The newly identified flavor — known as “oleogustus,” which is Latin for “taste for fat” — is likened to sampling a food that has gone rancid. Similar to bitter, fat is used as a warning to our gustatory system, telling the body to start limiting consumption when too much is eaten. However, when present in smaller doses, fat can add a desirable quality to a food, much like how a touch of bitterness livens a piece of dark chocolate or glass of wine.

For the world of science, the finding is a breakthrough, as researchers continue to discover new information about how flavors in food impact our senses. For health purposes, identifying fat as a taste could eventually help combat increasing rates of obesity. The hope is that new products could be developed that use healthier alternatives to favorite high-fat dishes, without the adverse side effects of previous fat alternatives.

With the unveiling of fat as the newest, distinguishable taste, the question now becomes, what’s the “seventh taste”? Other flavors that have been on researchers’ radars — and even competed with fat for the “sixth taste” title — include calcium, kokumi, piquance, coolness, metallicity and carbon dioxide. Time will tell if they meet the criteria as unknown taste bud receptors and neural pathways are found. While the gustatory realm awaits new discoveries, foodies everywhere can continue to savor the tried and true favorites: sweet, salty, sour, bitter, umami and, now, oleogustus.

Despite their potent aroma, garlic and onions — part of a vast family of vegetables called alliums, which also includes leeks and scallions — have nutritional benefits and unique tastes that compensate for their adverse effect on breath odor.

Alliums have been used medicinally for centuries in Chinese, Indian and Egyptian cultures. And, while not every nutritional claim has stood the test of time, research actually has proven alliums to be effective at improving cardiovascular health and reducing risk of all-site cancers (especially those cancers effecting reproductive and digestive organs).

Recently, researchers have taken an interest in allium vegetables’ role in boosting prostate health and preventing prostate cancer. According to the American Cancer Society, an estimated 1 in 7 men will be diagnosed with prostate cancer during his lifetime. A 2013 meta-analysis of nine research articles published in the Asian Pacific Journal of Cancer Prevention concluded that allium vegetable intake, specifically garlic, was related to a decreased risk for prostate cancer. Although the meta-analysis cited weaknesses in its own design (such as the accuracy of dietary recalls and the small number of studies reviewed), it still gives justification for ongoing research.

Interestingly, garlic and onion’s offensive stench is also thought to be its secret weapon. These vegetables contain organic compounds with sulfur attached. Yes, sulfur, the same element that causes rotten eggs to smell. When garlic or onion is chopped, the compounds are activated and a smell is produced. Currently, researchers are looking into how these compounds may help kill off prostate cancer cells. At this time, positive results have been seen in rats, but more research is needed to identify how much of these compounds are required to have an effect on humans.

What is widely accepted is these stinky offenders’ ability to help reduce platelet aggregation in the body, and, therefore, reduce the risk of blood clotting and heart disease. As of 2009, heart disease was noted as being responsible for 1 in every 4 male deaths in the United States.

The organic sulfur compounds do not stand alone when working to keep a body in tip-top shape. The exact mechanism that makes allium vegetables so powerful is likely complex, and their high flavonoid and antioxidant content is surely a principal contributor. These compounds are dynamic cell preservers. In combination with a diet that includes a wide variety of colorful fresh fruits and vegetables, alliums work to promote optimal health.

Exactly how much garlic and onion one needs to consume in order to reap the benefits is unknown, but a study conducted at the Fred Hutchinson Cancer Research Center in Seattle found that eating a teaspoon of fresh garlic and a half cup of onions each day raised levels of key enzymes used for removing toxins in the blood cells of healthy women. Although the amount needed for men has not yet been directly studied, the authors believe men would also benefit, but, more than likely, at a higher daily dose.

Or, you can just use them in cooking. Crush or slice the vegetables first, then let them sit 10 to 15 minutes before cooking. This resting time allows for powerful new compounds to form and not be killed off right away in the heat of the cooking process.

Next time you devour a garlicky and oniony dish, don’t be agitated by the unpleasant aroma that lingers. Rather, embrace it! The bad breath is a reminder that the allium vegetables are enhancing your health.

Although beekeepers, known as apiarists, skillfully avert painful stings to collect honey, the majority of the credit rightfully belongs to the insect for its work in producing the sweet substance. Honeybees, bumbles, stingless bees and even honey wasps all take on this task. The true origin of honey is the flower, therefore it is the largest determinant of the final product’s aroma and flavor. Enthusiasts categorize the honey into two floral groups; mono-floral and poly-floral. Mono-floral refers to a honey that comes from a single variety of flower, whereas in poly-florals numerous flower types come together to create a distinctive flavor. However, the term mono-floral should be given loosely since restricting thousands of bees to only one flower is near to impossible. To produce one pound of edible honey, bees can gather the nectar from more than two million flowers.

Like a fine wine, the location, season and surrounding vegetation of an area all influence the blossoms and, therefore, honey’s flavor profile. Apiarists take great pride in their region’s harvested product. Honey can be found all over the world, resulting in a cornucopia of nectars to savor.

In France, vibrant purple lavender flower adorn the fields of Provence, therefore lavender honey is a favorite among the locals. Known for its light lavender fragrance and medium amber color, it can be used to glaze chicken, flavor macaroons or enliven ice cream. In Greece, the herb thyme defines the distinct flavor of Hymettus honey. Named for the country’s Mount Hymettus, where thyme is plentiful, this variety is the signature ingredient of the region’s famous baklava dessert. It’s a golden color, speckled with dark flecks, and its runny consistency makes it desirable for drizzling over bread or yogurt.

The United States alone is home to more than 300 varieties of honey. Fireweed honey is found in the Pacific Northwest, whereas the popular orange blossom honey is collected in Southern California, Florida and some areas of Texas. The list goes on, including avocado, blueberry, pine, pumpkin, tupelo and wildflower honey.

Nutritionally, honey’s calories are derived from the monosaccharides. Per tablespoon, honey contains 65 kcals, 17g carbohydrate, 0g fat and trace protein amounts. However, honey’s power lies in its cell-rejuvenating antioxidant value. Just as fruits, vegetables and flowers contain antioxidants, these compounds are in turn transferred with the nectar gathered by bees. Each honey variety will contain its own blend, giving it the potential to help prevent cancer, improve immunity and reduce inflammation when eaten moderately with a balanced diet.

Rarely will you find a food with stronger historical, nutritional and regional roots than honey. Although admired for its sweet simplicity, honey has shown it has far greater depth. Exploring the varieties of your local honey supplier can be a fascinating experience.

Do not forget to take home a sample, and when you do, give this nutritious energy-packed snack a try:

Honey-Nut Snack Mix

Recipe developed by Bethany Grzesiak, MS, RD

Ingredients
½ cup – honey (pick your new favorite variety)
2 Tablespoons – butter
1 teaspoon – ground cinnamon
1 cup raw almonds
1 cup raw walnuts
1 cup raw pecans
1 cup shelled pistachios (salted preferable for flavor enhancement)

Directions

1. Combine the honey, butter and cinnamon in a saucepan. Bring the mixture to a boil, reduce to medium heat and stir constantly for two minutes.
2. In a separate bowl, combine the nuts, then pour honey mixture over nuts and mix until coated.
3. Spread on foil-lined cookie sheet (I suggest spraying with cooking spray first).
4. Bake at 325°F for 10 to 15 minutes, tossing the mixture once during this time. Cool 20 to 30 minutes.

A lush piece of land with the green thumb to cultivate it is a reality for some, but for city-dwellers more accustomed to a metropolitan lifestyle this is simply unattainable. But fresh produce can grow in even the bleakest urban area. Provided are ideas for whatever the yard-size (or lack thereof) may be.

“Postage-Stamp” Backyard

If the greenery surrounding your house can be trimmed with hedge clippers just as easily as a lawn mower, you fall into this category. Space may be limited, but it’s perfect for a raised-bed garden. The size of the bed can vary — if you are new to gardening, starting small works in your favor. By focusing on a select few vegetables, the task will seem less overwhelming.

With this garden type, you also have control over the dirt quality. You can create a soil-and-compost blend that will act as a nourishing environment for your seedlings. Soil erosion is kept in check with built-in drainage, and plants can be spaced closely together, so yields go up and water-use efficiency is maximized.

Container Gardening

To achieve the perfect mix of beauty and practicality, consider this option. Flower pots are excellent homes for your annuals, but vegetation can also thrive in them. But vegetables do require space, especially vining crops like tomatoes and cucumbers. A container with a 10-inch wide diameter and 12-inch depth is acceptable for most vegetation, but a 16- to 20-inch diameter pot is preferable. An added benefit of this method is that containing the soil gives you more control over the temperature. If a winter-freeze moves in, the pot can easily be covered or placed indoors temporarily.

Kitchen Sink Window

If four walls enclose the only property you inhabit, then a sunlit kitchen sink window is likely your best option. Interestingly enough, elementary school teachers have had this problem solved for decades with the foam egg carton! Just as they were in the science classes of your youth, these accessible containers continue to be a lovely home for a fresh herb garden. And multiple herbs can grow in a single carton, providing the opportunity to try out your horticulture skills, as well as your culinary skills when the herbs are ready for use.

Providing nutritious food on the table is reason enough to try your hand at planting a garden, but it is certainly not the only one. Other benefits voiced by gardeners include a reduction in the amount of money spent on groceries, as well as the actual activity being a way to alleviate stress. Regardless of your experience level or environment, give it a try! Your taste buds, pocket book and overall well-being will thank you.

Sources

• All Things Plants: Garden Planting Calendar
• Popular Mechanics: “How to Build & Install Raised Garden Beds,” (including recommend starting widths and lengths, along with a step-by-step tutorial)
• Better Homes and Gardens: “Growing Vegetables in Containers.”
• How Stuff Works: “How to Make Paper Planters,” (includes instructions for  an egg carton herb garden)

However, as seafood gains notoriety for its nutritional benefits, could the phrase “Boat to Fork” be the next craze? Community supported fisheries (CSFs) around the nation are providing strong evidence that this will be the case. The basic premise behind a CSF is the same as it is for community supported agriculture, or CSA: Fishermen offer a certain number of “shares” to the public, and those buying the shares in return receive a portion of the yield each week throughout the fishing season.

Developed in desperation, Maine-based Port Clyde Fresh Catch Company became the first official CSF in 2007 when there was concern that the money was not there for a fourth generation to carry on the business. By involving the community and sticking by the “boat to table” concept, the business was able to stay afloat. Even more significant, they developed a new approach to the seafood business in America.

After observing the success of Port Clyde, other CSFs began sprouting up on the east and west coasts. Together, these fisheries have agreed to operate on a triple bottom line, which places emphasis on the responsibility to support the economy, society and environment.

Regarding the latter responsibility — the environment — the fishermen are encouraged to be stewards of the marine ecosystem’s health. Rather than focusing on catching high-demand fish, they capture and promote species that are locally abundant. This is a win-win for all involved, as it allows fishermen to reduce costs and provide diverse products, and reduces the pressure to catch commercially popularized fish, which time and again has shown to lead to environmentally destructive methods of fishing.

CSFs also bring a unique opportunity to the culinary world by providing lesser-known species of marine life. Rather than the typical salmon or tilapia, chefs are now given hake or monkfish to work into a menu. Species that were once considered by-products of a catch are now the main dish on a dinner plate. This practice fosters creativity in the kitchen and subsequently provides the community with new flavor profiles to enjoy.

The majority of the CSFs have emerged near Pacific and Atlantic coastal cities and towns. However, with landlocked states such as Michigan and Minnesota home to literally thousands of fish-containing lakes within their borders, the odds of this practice growing throughout the rest of the country are very good. Time will tell if this concept continues to be embraced, but it appears community supported fisheries are an efficient way to support the fishermen and those they serve with fresh, affordable seafood straight from boat to fork.

Interested in finding a CSF near you? Local Catch is a network started in the United States in 2011. It aims to connect consumers to CSF programs. The site provides a list of current CSF programs in operation — around 35 — as well as a locator tool to help consumers find a program in their area.

The mineral iron is essential for a properly functioning body. It can be found in every human cell, and holds the responsibility of carrying oxygen throughout our blood supply. Further proving its worth, iron aids in DNA synthesis and is a key element in energy production.² Since iron has a large presence in our system, when we are lacking sufficient amounts, symptoms of deficiency can manifest in many ways and affect multiple organs.

Despite the importance of this mineral, iron continues to remain the most prevalent nutrient deficiency in the U.S., and the leading cause of anemia — a condition when an individual has a depleted number of red blood cells or hemoglobin.¹ This is of particular concern in women and young children who are experiencing growth spurts.

For medical professionals, this means becoming more attuned to the signs and symptoms that iron deficiency can cause:

Pallor of the mucous membranes: This is most evident in the face and palms of the hands. Assess for pale (less vibrant) colored tongue, lips, palms or skin under the eyelids.

Glossitis: Inflammation of the tongue, causing it to become bright red and swollen. The finger-like projections on the tongue’s surface may disappear, instead leaving the tongue smooth.

Koilonychias or brittle nails: Without sufficient amount of iron, the body has difficulty getting the nutrients to the farthest points on our limbs, including the fingernails and toenails, making them pale, weak and easy to break. Koilonychias is an extreme case when the nail begins to spoon, or become concave in shape.

A Nutrition-Focused Physical Examination should be performed on all individuals meeting with a dietitian — however, circumstance and heredity may put some people more at risk then others. The following individuals should be carefully examined for signs and symptoms of iron deficiency:³

• Women who menstruate, particularly if menstrual periods are heavy
• Women who are pregnant, breastfeeding or have recently given birth
• Any individual who underwent surgery where blood was lost
• Anyone who has experienced physical trauma
• Persons with a gastrointestinal disease, such as Crohn’s, Celiac, Irritable Bowel or Ulcerative Colitis
• Persons with Peptic Ulcer disease
• Persons who underwent gastric bypass
• Vegetarians or vegans who do not include iron-rich dietary choices

If one or all of these physical signs of iron deficiency are present, the medical team should be informed and laboratory tests ordered to confirm these findings. If an underlying medical condition is the cause, the team should be made aware to address the issue. Adding iron-rich and fortified foods to the diet is a safe initial form of treatment. Depending on the extremity of the deficiency, iron supplementation may also be required for repletion.

Having keen knowledge of the human body’s utilization of vitamins and minerals, and the potential consequences when deficiency is present, confirms the importance of the registered dietitian’s role in the medical team.

1. CDC: Iron and Iron Deficiency
2. NCBI: Mechanisms of heme iron absorption: Current questions and controversies
3. American Society of Hematology:Iron-Deficiency Anemia

Where a physician may see an underlying disease as the cause, the dietitian will hypothesize that these sores could be related to a nutritional deficiency or excess. In this particular scenario, the dietitian sees evidence of a riboflavin deficiency.

Among dietitians, the old saying, “You are what you eat,” is taken to heart. As knowledgeable professionals, dietitians understand that the quantity, quality and type of nutrient taken into the body will impact a person’s physical health in a positive or negative way.

Being a relatively young science, the field of dietetics continues to develop and grow. Along with this growth, the dietitian’s role within the medical team is expanding. A recent example of this is the standardization of the assessment process used to establish a nutrition diagnosis. These guidelines were created so that dietitians can uncover all the evidence needed to pinpoint specific problems that can be resolved with nutritional intervention.

Subjective information — including diet recalls, food frequency questionnaires and patient statements — is some of the first evidence gathered during a nutritional assessment. Although useful, this information should be taken with a grain of salt since it runs the risk of containing inaccuracies and it must be tempered with objective data such as the patient’s diet specifics and history, weight and anthropometrics, clinical data such as medical history and a nutrition-focused physical exam (NFPE), biochemical data and nutrient/drug interactions and depletions.

A dietitian working in the hospital or clinical setting will have access to laboratory values such as serum albumin (plasma protein) to establish nutritional status. But in recent years, research has found that this lab value has more to do with a patient’s state of inflammation than it does nutritional status. Knowing the limitations of laboratory values, more dietitians are now actively practicing physical examination abilities to determine signs and symptoms of nutrient depletions and excesses. This advance in practice is opening new assessment avenues and creating new knowledge within the profession and essentially better nutritional care for patients.

NFPE is not a new concept. Since the 1400s, sailors who were out to sea for long periods of time feared scurvy when they noticed their sunken eyes, tender gums and swollen limbs. Many physicians at the time linked scurvy to poor hygiene on the boat, even declaring it to be contagious. It was not until the 1700s that James Lind revealed that lack of vitamin C was the actual cause, and he began treating the men with citrus fruit.

Some nutrient deficiencies or excesses are more obvious. For example, consider a patient with a cirrhotic liver. He may appear to have a normal body mass index due to ascites — an abnormal accumulation of fluid in the abdominal cavity. But a dietitian who takes a closer look at his arms could see that he also has tricep and bicep muscle wasting, which is a clear sign that he is not getting enough nutrients.

Dietitians provide a unique and useful health focus that other professions do not possess. Conducting a nutrition-focused physical examination is an undeniable way to show this to the medical community and, at the same time, better help those they care for. The more dietitians put its usefulness into practice, the more impact this type of advanced nutrition assessment is sure to have.

NOTE: Dr. W. James Brewer, DCN, RD, Chief of Nutrition and Environmental Services for Aleda E. Lutz VAMC, and co-creator and presenter of the “Nutrition-Focused Physical Examination — Enhancing Your Clinical Toolbox”, helped provide source content for this blog post.