Food & Recipes

Why you should be especially careful when handling raw chicken

Think the meat you buy at the grocery is safe? You might want to think again. Consumer Reports researchers found potentially harmful bacteria in 97 percent of the raw chicken breasts they bought nationwide.

Urvashi Rangan, the magazine’s director of consumer safety and sustainability, told the “CBS This Morning” co-hosts the researchers went to 26 different states and shopped for 316 raw chicken breasts. The chicken was then tested for six different bacteria, all of which can be potentially harmful, she said.

“We did find 97 percent of one of the six bacteria that we looked for,” Rangan said.

Even more worrisome, she said, was that many of the bacteria samples turned out to be resistant “to three or more antibiotic classes, making them multiple-drug resistant.”

Rangan said that in terms of food-borne illness, “chicken is a big culprit.”

The report really underscores that “people should be really careful when they’re out there buying their chicken,” she said.

Shoppers want to make sure their chicken is packaged in a plastic bag, Rangan said.

She said that consumers may buy organic chicken thinking it’s safer, but that’s not necessarily so.

“Things like organic, other welfare labels do provide value, but what people don’t really realize is that the natural label actually means nothing” about possible contaminants.

Rangan explained that to protect against spreading harmful bacteria, consumers want to be very “vigilant about how you handle that chicken.”

“You want to use really careful practices in the kitchen. You don’t want to put your chicken in the sink and pour (water from) the faucet on it. You want to use a dedicated cutting board and put that right in the dishwasher” after cutting chicken on it, she said.

“All the way through from when you buy it in the store to you serve it on your plate, you want to exercise really good hygiene.”

She stressed that it’s also important to make sure poultry is cooked thoroughly. The study found that a majority of people think the cook their chicken long enough and at the proper temperature, but only 37 percent own a meat thermometer.

“You can’t know unless you have a thermometer,” she said.

Source: Cbs news

Aloo Methi: Healthy recipe

Servings: 7
Total Time: 35 min
Prep Time: 15 min | Cook Time: 20 min

Methi is a common ingredient in many North Indian recipes especially during winter months. This dry potato and methi recipe is very simple and easy to cook. It is cooked as part of a main course meal and is eaten with rotis and paranthas. The characteristic aroma of fresh fenugreek leaves is enhanced with the blend of powdered spices used.

Ingredients
1 pound potatoes
3/4 pound picked fresh fenugreek leaves (methi)
1 tablespoon olive oil
1 teaspoon cumin seeds
A pinch of asafetida
1 teaspoon coriander powder
1/2 teaspoon dry mango powder (amchur)
1/2 teaspoon garam masala powder
1/2 teaspoon turmeric powder
1/2 teaspoon salt
1/2 teaspoon red chili powder
1 green chili (finely chopped)

Step by Step:

Wash the fresh fenugreek leaves thoroughly under running water multiple times to remove all the dirt. Drain and finely chop the leaves. Keep aside. Peel the potatoes and cut into 1 inch cubes.
Heat olive oil in a heavy non-stick skillet over medium-high heat. Add cumin seeds and asafetida. Sauté for 2 minutes. When the cumin seeds start cracking add all the powdered spices and stir fry for 1-2 minutes, till a specific aroma comes out.

Now add the potatoes, fenugreek leaves and salt. Mix well so that the potato cubes and fenugreek leaves are coated with the fried masala all over. Cover the pan with a lid. Cook on low- heat for 15-20 minutes or until the potatoes are tender. You can cook longer if there is water left from the fenugreek leaves and cook until all the water is fully evaporated.

Serve hot with rotis and parathas.

Source: health

Four healthy reasons to eat seafood

Many researchers have shown that seafood, especially fatty fish, can be good for your overall health. It is a good source of omega-3 fatty acids, minerals and vitamins.

Healthy heart

Scientists have long ago noticed that the Inuits have low levels of heart disease since they depend mostly on seafood for sustenance and research over the years have proved this to be true. A recent research revealed that including one portion of seafood in your weekly diet may halve the chances of suffering a heart attack as more omega-3 help lower the amount of bad cholesterol and triglycerides in the blood.

Sharp brain

Oily fish also helps to support brain and nerve function thereby lowering the risk of developing dementia and Alzheimer’s disease.

Flexible joint

Fish oil is known to reduce inflammation and help prevent rheumatoid arthritis and other degenerative joint diseases.

Boost immunity

Seafood is packed with minerals like zinc, iodine and selenium. They help in the smooth running of the body, control growth and metabolism and help prevent diseases like cancer. Vitamins in seafood also help to keep the skin and eyesight healthy and help strengthen bones and teeth.

Source: Zee news

 

7 nutrients lacking in your diet

Think you eat pretty well and get enough key nutrients? Hopefully you do, but unfortunately the diets of most Americans are far from ideal.

A recent re-analysis of the National Health and Nutrition Examination Survey (NHANES) from 2001-2008, commissioned by Nature Made, found that the diets of most Americans are lacking in several key nutrients. Even if you eat an appropriate amount of calories, you may not be getting enough important nutrients. Here are some of the nutrients that may be low in your diet, and easy ways to get more.

Vitamin A
If you associate vitamin A with healthy eyesight, you’re correct — vitamin A is one of the most important vitamins for healthy eyes. The vitamin A family also plays a key role in immune function and reproduction. According to the NHANES analysis, 78 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for vitamin A.

How to get more? The highest concentration of vitamin A is found in sweet potatoes. Other good food sources of vitamin A include beef liver, spinach, black-eyed peas, fish, milk, eggs, spinach, and yellow or orange fruits and vegetables (like carrots, squash, cantaloupe, mangos, apricots, and peaches).

Vitamin C
A powerful antioxidant that protects against cell damage, vitamin C boosts the immune system and helps form collagen in the body.  It’s also an important ingredient in key bodily processes like protein metabolism and synthesis of neurotransmitters. According to the NHANES analysis, more than half of U.S. adults (56 percent) don’t get the Recommended Dietary Allowance (RDA) for vitamin C.

How to get more? If you think of citrus when you think of vitamin C, you are correct. Other good sources of this power vitamin include sweet red peppers, orange juice, kiwi fruit, broccoli, Brussels sprouts, and cantaloupe — just another reason to eat your daily fruits and vegetables.

Vitamin D
Vitamin D is a nutrient that supports the absorption of calcium and may contribute to the maintenance of a healthy mood. A multitude of studies also support its role in immune health and the reduction of inflammation. According to the NHANES analysis, 99 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for vitamin D.

Surprisingly few foods contain vitamin D, unless it’s added to the food. That’s because your body is meant to get vitamin D through your skin (from sunlight) rather than through food. However, age, altitude, time of year, and other factors can make getting vitamin D from sunlight alone problematic for many people.

How to get more? The best sources of vitamin D from food are fatty fish (like tuna, salmon or mackerel), vitamin D fortified foods (like milk, yogurt, orange juice, and cereal), beef liver, cheese, and egg yolks. However, due to the low intake of vitamin D in the US diet, supplements can be an important source.

For healthy adults, a common supplement recommendation is 1000 IU per day of vitamin D3 (also known as “cholecalciferol”). When choosing a vitamin D (or any) supplement, look for brands that have been tested and verified by third-party organizations, such as United States Pharmacopeia (USP). Always talk to your health care professional to see what supplement regimen is best for you.

Vitamin E
As a powerful antioxidant, Vitamin E protects cells from harmful molecules called free radicals. Vitamin E is also important for healthy blood vessel function and clotting (so when you cut yourself it stops bleeding), as well as for immunity. According to the NHANES analysis, 98 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for vitamin E. While naturally occurring vitamin E exists in eight chemical forms, alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.

How to get more? The best source of vitamin E is wheat germ oil, with 1 tablespoon providing 100 percent of the daily value. Other top sources of vitamin E include nuts and seeds (almonds, sunflower seeds, hazelnuts), peanuts and peanut butter, and some oils (sunflower oil, soybean oil, corn oil, and safflower oil).

Calcium
Calcium is the most abundant mineral in the body, and the vast majority of it is stored in your teeth and bones. The remaining calcium helps your heart, muscles, and nerves function properly. Some studies suggest that calcium, along with vitamin D, may also play a role in protecting against cancer, diabetes, and high blood pressure – but more research is needed. According to the NHANES analysis, 69 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for calcium.

How to get more? It’s no surprise people think of milk when they think of calcium – dairy products (milk, cheese, and yogurt) contain the highest amounts of naturally occurring calcium. Other sources of calcium include calcium-fortified foods (calcium-fortified orange juice, soymilk, and cereals), dark, leafy greens (kale, spinach, and collards), and some beans (soybeans and white beans).

Magnesium
Magnesium participates in more than 300 reactions in the body and is critical to many bodily functions such as blood glucose control, blood pressure regulation, keeping bones strong, and converting carbohydrates, protein, and fat into energy. Sine magnesium is widely distributed in plant and animal foods and in beverages, it might be surprising that according to the NHANES analysis, 82 percent of U.S. adults don’t get the Recommended Dietary Allowance (RDA) for magnesium.

Low magnesium intake in the U.S. may be due to the fact that some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, can lower magnesium content substantially. Groups most at risk for magnesium deficiency are older adults and those with gastrointestinal diseases, type 2 diabetes or alcohol dependence.

How to get more? Good dietary sources of magnesium are green leafy vegetables (such as spinach), legumes, nuts, seeds, and whole grains. In general, foods naturally containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

Omega-3 Fatty Acids
In addition to the nutrients shown to be lacking in the recent NHANES analysis, other nutrient intake surveys show that omega-3 fatty acids are deficient in the American diet. Omega-3 fatty acids are polyunsaturated fatty acids that are considered essential fatty acids. They contribute to heart health, brain health, and may help reduce inflammation.

There are two major types of omega-3 fatty acids in our diets: alpha-linolenic acid (ALA), which is found in some vegetable oils, walnuts, flaxseed, and some green vegetables, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which is found in fatty fish. ALA is partially converted to DHA and EPA by the body. Unfortunately, most Americans do not get enough of either type.

How to get more? For good health, you should aim to get at least one rich source of omega-3 fatty acids into your diet every day. This could be through a serving of salmon or other fatty fish, a tablespoon of salad dressing made with canola or soybean oil, a handful of walnuts, or ground flaxseed mixed into your morning smoothie.

For those at risk for heart disease, the American Heart Association recommends a dose of omega-3 (EPA + DHA) of 1 g per day or more. Since this is more than most people get in their diet, omega-3 supplements containing EPA + DHA may be beneficial. When choosing a fish oil supplement, choose a brand that is tested for purity and potency, like Omax3 Ultra-Pure. Before taking any supplement, discuss with your health care provider what regimen is best for you.

Source: Fox News

 

Eat steamed broccoli to prevent cancer

Eating steamed broccoli can help prevent cancer, according to a new study. New research reveals that the way people cook the vegetable can change its cancer-fighting abilities.

Eating steamed broccoli can help prevent cancer, according to a new study. New research reveals that the way people cook the vegetable can change its cancer-fighting abilities.

Researchers said that most ways of cooking broccoli and other cruciferous vegetables, which are rich in cancer-fighting sulforaphane, decrease their ability to fight disease. They explain that the enzyme myrosinase in broccoli is needed for sulforaphane to form, and if myrosinase is destroyed, sulforaphane cannot form.

The latest study compared boiled, microwaved and steamed broccoli. Researchers found that steaming broccoli for up to five minutes was the best way to preserve its myrosinase. For example boiling and microwaving broccoli for one minute or less destroyed the majority of the enzyme.

However, people who eat well-cooked broccoli can still get sulforaphane by adding raw foods containing myrosinase to their meals, according to researchers.

Participants in the latest study were given broccoli supplements with no active myrosinase. However, some participants ate a second food with myrosinase.

Participants who consumed myrosinase had significantly higher levels of sulforaphane in their blood and urine than those who did not eat the second food.

“Mustard, radish, arugula, wasabi and other uncooked cruciferous vegetables such as coleslaw all contain myrosinase, and we’ve seen this can restore the formation of sulforaphane,” researcher Elizabeth Jeffery of University of Illinois at Urbana-Champaign said in a news release.

“As we’re learning, food processing isn’t just what happens to food before it reaches the grocery shelves,” AICR associate director of nutrition programs Alice Bender added, according to HealthDay. “This research highlights that what you do in your kitchen can make those fruits and vegetables on your plate even more cancer-protective.”

The findings were presented at the annual meeting of the American Institute for Cancer Research in Bethesda, Maryland.

Source: Counsel heal

 

Health benefits of having oats daily

Oats is rich in fiber and a good source to boost your energy. But there are several other reasons why you must include oats in your daily diet. Here are reasons to have oats daily, whether it is for breakfast or as a snack.

Improves immune system
Oats contain a fiber called beta glucans which has been extensively studied over the years. Beta glucans is also present in yeast, barley and different mushrooms. Why is it important? Well, beta glucans is known to fight viruses, bacteria and parasites there by boosting your immune system.

Great for weight loss
Oats and fiber are synonymous with each other. Digestion of oats is a slow process; when you consume oats the body will absorb it steadily. Since the process is a slow one you feel satiated and full for a longer duration. In simple words, oats reduces your hunger pangs and prevents you from indulging in oily and salted food.

Improves digestion
Since oats have a rich source of fiber, it aids digestion. It works for constipation and also works as a natural laxative. While over the counter laxatives may provide quick relief it tends to reduce body weight drastically too, but oats maintains healthy body weight. Consume oats to improve your bowel movements, as it acts like a natural scrub for the intestines.

Oats for diabetics
Oats contains the lowest amount of glycemic index, that is, it has the least effect on blood sugar levels. For diabetics, it is important to increase your intake of oats as it controls the glucose levels in the blood. Oats also absorbs sugar which reduces the dependence of releasing insulin.

Cuts the risk of developing Type 2 diabetes
Oats reduces your dependence on insulin and can improve insulin sensitivity. In a study, there was approximately 40 percent reduction of insulin dosage. Oats are one of the diabetes friendly ingredients you must have.

Reduces high blood pressure
Consuming oats on a daily basis can help in lowering systolic blood pressure and diastolic blood pressure. Under the supervision of a doctor, you may be able to completely stop having medication if you continue to have oats.

Reduce asthma risk
Studies suggests that if you introduce oats based food to a child, the risks of developing asthma is scare. Apparently, in the same study also says that if you include fish in your child’s diet at an early stage, it can prevent rhinitis.

Source: The New Age

For breakfast, now make ‘mixed fried eggs’

Eggs, sunny side-up with a mix of greens and other sauces can make your morning meal filling and fun.

We’ve all heard of and eaten mixed fried rice; the other interesting fusion can be got in an egg – a fried one! That’s right folks are creating delicious twists to the breakfast staple and making it nutritious too! Fried eggs are not just greasy, they are also said to be a source of vitamin B12, selenium and riboflavin. If you are using the process of frying, another tip is to olive oil or another light cooking spray to fry the eggs.

Spinach with fried eggs

This one is easy. Saute a little garlic, add spinach to it. When it wilts, keep aside. In another pan, saute boiled chickpeas and a little tomato, then add in the spinach and garlic. Once done, in this pan, break in two fried eggs, remove when set. Serve the dish with crusty bread.

Spinach with mushrooms

Melt butter in a saucepan and add spinach and mushrooms to it. Sprinkle pepper and saute. Top with the fried egg. Serve with sliced bread and herbed butter.

Eggs in tomato

Make a puree of three tomatoes. Add some sauteed onion, garlic and basil to it. Season with salt and pepper. When cooked break fried eggs over it. Drizzle cheese on the top and serve.

Source: article.wn

Quick and Iced Tea Recipe:

Ginger Iced Tea (recipe serves 8 )


Ingredients:
1. Tea Bags – 5
2. Water – 1 quart
3. Fresh ginger – 1 inch piece sliced into thin pieces
4. Sugar to taste

Method:
1. Crush ginger.
2. Heat the water and steep the tea bags in it with the ginger.
3. Steep over a simmered flame for about 10 minutes.
4. Once done steeping, strain out the ginger and tea bags, and add to a pitcher.
5. Add sugar and stir.
6. Cool well and serve over ice.

Source: Health me up

How to Buy the Healthiest Yogurt

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Yogurt has earned itself a reputation as a true health-food superstar. But know this: “Yogurt can turn into junk food really quickly,” says Caroline Kaufman, RDN, a nutrition expert in San Francisco and an expert panelist for the Health Must-Eat List. Even if you skip the obvious offenders, like yogurts with crushed cookies or candy toppings, some pile on the sugar and excess calories. With so many choices out there—since 2010 alone, 671 new yogurt products have hit store shelves—how can you be sure you’re choosing wisely? These guidelines will lead you to the standouts.

Keep it simple

To make yogurt, all that’s needed is milk and two live bacterial cultures, Lactobacillus bulgaricus and Streptococcus thermophilus, which turn the milk into yogurt via fermentation. “Beyond that, a few added extras for flavor, like a little sugar or some fruit, are fine,” Kaufman says. Steer clear of products that have long lists of ingredients with things you can’t pronounce or wouldn’t expect to see in yogurt, like hydrogenated oils and artificial sweeteners.

Look for good bugs

Probiotics—good bacteria similar to the ones living in your digestive tract—are yogurt’s key ingredient. These beneficial bugs have been shown to help with digestion and gut health. But surprisingly, not all yogurt sold in stores actually contains “live and active cultures,” as the bacteria in yogurt are known. Some companies heat-treat yogurt after culturing, which kills off bacteria, both good and bad, to make it more shelf-stable and reduce tartness.

Make calcium count

Yogurt is a stellar source of bone-building calcium, but the amount can vary from brand to brand. Aim for one that has at least 15 percent of the daily value for calcium; the yogurts on our list contain anywhere from 15 to 35 percent.

Do a sugar check

Trying to cut back on added sugar? Don’t rely only on the number of grams listed on the label. Yogurt has a fair amount of naturally occurring milk sugar, aka lactose (about 9 grams in a 6-ounce container of plain regular yogurt, and about 7 grams in Greek yogurt), and the sugar figure includes both natural and added sugars. Our shortcut: Avoid any product that lists sugar as the first or second ingredient.

Beware of fake fruit

Adding your own fresh fruit to plain yogurt is always a healthy choice. But sometimes you want the convenience of yogurt with fruit already added. Make sure you see actual fruit on the list of ingredients, ideally before any added sugars, Kaufman advises. “Otherwise it probably just contains a mix of sugar and food coloring or vegetable juice,” she says.

Don’t fear the fat

Opting for nonfat yogurt can help you keep calories and saturated fat in check. But, Kaufman warns, “nonfat doesn’t always mean low in calories. Many nonfat yogurts have a lot of added sugar.” Go for a version that gets most of its sweetness from real fruit, or try adding a teaspoon of honey to plain nonfat yogurt.

If you prefer the taste of a higher-fat yogurt, it’s OK to move up to 1 or 2 percent. “Some new research indicates that saturated fat in dairy might not be the bad guy we once thought,” Kaufman notes. For example, a 2011 study from Brown University found that eating dairy products wasn’t linked to heart attack risk, “possibly because there is other protective nutrients in dairy that balance out the effects of saturated fat,” she says. You can even go for full-fat if you have the cals to spare; just make it your saturated-fat splurge of the day.

Read labels carefully

Luckily, it’s easy to tell if your yogurt includes probiotics. The National Yogurt Association has created a Live & Active Cultures seal for products that contain significant amounts of L. bulgaricus and S. thermophilus. (These two bacteria, in particular, must be used in order for a product to be called “yogurt,” per federal regulations. You might see additional cultures listed, but the research on their health benefits is still emerging; a yogurt that contains more cultures isn’t necessarily better for you.) Not every company chooses to carry the seal, so you can also look for “Live and Active Cultures” on the label or L. bulgaricus and S. thermophilus in the ingredient list. If a product has been heat-treated after culturing, the company is required to say so on the label.

Source: Health

 

 

Healthy Recipe: Pumpkin Pie

One of my all-time favorite pies, this one is sweet with spices but not very sugary. Because of the small amount of molasses, this is darker than classic pumpkin pie. Make it with fresh roasted pumpkin, or use canned pumpkin. I am finding small “pie pumpkins” in supermarkets, and they’re perfect for the job.

1 gluten-free dessert pastry shell (or another crust of your choosing), lining a 9-inch pie pan (unbaked)

3 eggs

1 1/2 cups puréed roasted pumpkin (see below) or canned pumpkin

1/2 cup plus 1 tablespoon packed light brown sugar or raw light brown sugar

2 tablespoons almond flour

1 tablespoon molasses

1 teaspoon vanilla extract

2 teaspoons ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/2 teaspoon freshly grated nutmeg

1/4 teaspoon salt

1 1/4 cups milk

2 tablespoons drained yogurt (or crème fraiche)

To roast the pumpkin: Use a small pie pumpkin, which is perfect for pumpkin pie. Cut away the stem, cut in half and scoop out the seeds. Preheat the oven to 425 degrees. Cut the pumpkin into chunks. Line a baking sheet with foil, lightly brush the foil with butter and place the pumpkin on top. Cover the sheet pan tightly with foil and place in the oven. Roast for 30 to 40 minutes, until the pumpkin is thoroughly soft. Remove from the oven and allow the pumpkin to cool until you can handle it. Cut away the skin (or scrape the pumpkin from the skin) and purée the pumpkin in a food processor fitted with the steel blade, or with a hand blender.

1. Turn the oven down to 350 degrees. Place the rack on the lowest setting. Beat the eggs in a large bowl and brush the pastry lightly with the beaten egg. Place in the oven and prebake 7 minutes. Remove from the heat and allow to cool.

2. Combine the pumpkin purée, brown sugar, almond flour, molasses, vanilla, cinnamon, ginger, cloves, nutmeg and salt in a saucepan and heat over medium heat, stirring with a heat-proof rubber spatula, until the mixture begins to sputter. Turn the heat to low and simmer, stirring, for 2 to 3 minutes. Remove from the heat and transfer to a food processor fitted with the steel blade or to a bowl if using a hand blender. Add the eggs, milk, and yogurt and blend until thoroughly combined and the mixture is very smooth.

3. Scrape the purée into the pie shell. Place on a baking sheet and bake in the preheated oven for 50 minutes, or until a knife inserted in the center comes out almost clean and the pie jiggles when gently shaken. It should not bake until it cracks. Remove from the heat and cool on a rack.

Yield: 1 9-inch pie, serving 10 to 12 (small portions)

Advance preparation: You can make the pie a day ahead. It will taste even better the day after it’s made.

Nutritional information per serving (10 servings): 269 calories; 13 grams fat; 6 grams saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 89 milligrams cholesterol; 33 grams carbohydrates; 3 grams dietary fiber; 222 milligrams sodium; 7 grams protein

Nutritional information per serving (12 servings): 224 calories; 11 grams fat; 5 grams saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 74 milligrams cholesterol; 27 grams carbohydrates; 3 grams dietary fiber; 185 milligrams sodium; 6 grams protein

Source: New York Times