Testing Recipes from the Internet

Posted on December 24, 2014 by cheryle

I’ll warn you before you start reading — today I’m on my own personal soap box.

This box is all about recipes on the internet.

It starts small. A new recipe appears somewhere on the internet. It’s got a great photo, a clever name, and a health claim to fame. It asserts that it is “Diet-friendly!” with “No Added Sugars!” It could announce that it is a “Sweet treat without the splurge!” or “Better than candy!” The options are endless.

I watch as this recipe spreads across the internet. It hits Pinterest, then gets shared on Facebook. People tweet it and blog about it. It gets featured on news sites and healthy living guides. All this time I keep seeing it again and again. “NO ADDED SUGAR!!!!” it screams. “AMAZING FOR YOUR DIET!!!” it raves. So what’s the problem?

Sugar.

Yes, there is no sugar added to those miracle banana bars or healthified refrigerator cookies. Yes, the ingredients are all actual foods. But there’s something that these recipes don’t seem to consider, and that is the calorie and sugar content of the actual ingredients.

Why do people think that just because you don’t add sugar to a recipe that it doesn’t have calories or natural sugars?

Let’s look at an example. A super-popular oatmeal banana bar recipe had hit social media (and my inbox) hard. Since I was looking for snack ideas for my ongoing weight loss class, I gave it a try.

As soon as I started to cook, I wondered if anyone who had sent this recipe to me or posted a link to it had actually tried it. After all, it didn’t specify what size pan I needed. I tried an 8×8 pan and the results were awful. It tasted like cold oatmeal. At this point, I still held out some hope. Maybe it was just me. Maybe my pan guess was wrong. Since I’d gotten this recipe roughly 2,174 times, I figured that I should try again, this time with a 9×13 pan. Sadly, the results were comparable. No matter how long I baked them or the size of the pan, the bars was still really moist and gooey. I even added some nuts for crunch. They worked, but they couldn’t save the dish.

I’m afraid that that’s not where this story ends. Deciding to dig deeper, I did a quick nutrition analysis of the bars using the USDA nutrition database. Since the recipe didn’t specify number of servings or serving size, I really didn’t know how many of these oatmeal banana bars I was supposed to get. Eyeballing the figure, I guessed that each pan held roughly 12 servings. My quick calculations came to 105 calories, 2.4 grams of fiber and 8.5 grams of sugar in one 3-inch square bar from a 9×13 pan. That’s from a recipe whose claim to fame is “no added sugar.” Doesn’t that seem a bit calorie-dense for a healthful sweet treat?

I can think of many other ways to spend my 105 calories in a snack that actually tastes better. A good starting point would be to eat the banana, applesauce, bowl of oatmeal, or raisins that were all called for in this recipe.

Was I alone in my assessment of this social media phenomenon? I took to the internet. Comments on the recipe largely matched my experience, with complaints about sponginess and soggy textures. Claims that these are the perfect healthful snack “if you have a sweet tooth” fell flat. After all, you’d have to be pretty desperate to eat these things.

Okay, let me hop down from my soap box for a while and get to the point.

Just because you saw it on the internet doesn’t mean it’s really good.

Is the recipe truly healthful, or does it just spout health claims? What are the ingredients? How do they come together to form the dish? What is the nutrient content?

I make a point to always test a recipe before I give it to a class or print it in a piece I’m writing. The only exception comes when I know the developers and they are trusted sources. For example, I know that Chef Judy from Food and Health Communications has a strict policy for all the recipes that she publishes. They must work and they also must taste good.

I also realize that not everyone looks at a recipe in the same way. If you’re sharing a recipe, be specific about can sizes, pan sizes, and box sizes. Please don’t make nutrition claims about a recipe unless you know for sure.

So, want to make a tasty snack that actually offers health benefits while staying low in calories? Try Garden Pinwheels, a recipe from Judy Doherty that features fresh veggies and light cream cheese, rolled up in a tasty tortilla and sliced into cute wheels. With only 66 calories and 56% of your daily value for vitamin A, this snack is good for your health and your taste buds! Take a look.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Want tried-and-true recipes that you know will work and be healthful at the same time? Check out these resources…

Home Run Cookbook: Healthful Meals and Cooking Tips

Fruit Tooth Dessert Cookbook: Healthful Recipes that Satisfy a Sweet Tooth without Empty Calories

Salad Secrets Cookbook: Salad Doesn’t Have to be Boring

Be the One

Posted on December 10, 2014 by cheryle

I’m sure you’ve noticed that healthful options are rather limited at most pot luck meals. These events tend to bring out the fat, sugar, sodium, and calorie-laden foods from everyone’s recipe boxes.

My husband and I were recently invited to such a party and he asked “will there be anything there I can eat?” (If you’ve been following my posts, then you know that my husband had a heart attack a year ago and is trying very hard to maintain a heart-healthy diet and lose some weight).

I was glad he asked. It shows that he’s thinking ahead.

Planning is always one of the suggestions offered to folks who are trying to maintain a special diet at social events. When in doubt, take something that you know you can eat.

With this thought in mind — and the holiday party season approaching quickly — I asked the participants in my heart-healthy cooking class what they would take to a pot luck party. Here are their ideas…

Chocolate angel food cake (no egg yolk and no frosting)
Apple squares (made with fresh apples, using apple sauce to replace any fat)
Quinoa salad with fresh spinach and a lemon dressing
Fresh greens tossed with strawberries, almonds, and homemade vinaigrette
Baked spinach balls
Baked tortilla chips with homemade salsa
Low-salt potato chips*
Swedish meatballs made with ground chicken and low-sodium gravy
Slices of Honeycrisp apples

I added a few suggestions of my own as well:

Veggie sticks and hummus
Dried fruit and nuts
Fresh fruit with a yogurt dip

I think my class members get it. They understand the need to be the ones to bring the healthful stuff. However, this doesn’t mean that they don’t have reservations and concerns. I heard comments like “we’ve done this before and no one ate the healthy foods,” “no one else will eat it,” and “I’ll end up taking it home.”

That’s okay. In fact, it may actually be a bonus. Take it home and you’ll have something for tomorrow. At least you were the one that took something healthful. Yes, I know it’s hard to eat apple slices when there’s a gooey dessert available. But eating a few apple slices means that you’ll be more full and have less room when you slice yourself a bit of that gooey dessert.

Start a trend. Be the one.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Want to encourage your clients to be the one? Here are 10 great (and free!) recipes for healthful pot luck options…

And, as always, there’s more right here in the Nutrition Education Store. Here are some great holiday survival materials…

Holiday Secrets: Healthy Holiday Recipes

Holiday Challenge: Strategies to Help People Stay on Track During the Holidays

Poster: Holiday Survival Tips

*I have a little problem with this response, since there is still a lot of fat in this product. At least she was thinking about the sodium!

A Prune by Any Other Name

Posted on December 3, 2014 by cheryle

Let’s talk about prunes.

I know, I know! This is not a topic that most people would consider for dinner conversation. But I do have a few prune stories.

We’ll start with a trip I took. A couple years ago, my mom and my sisters and I went on a cruise. I took advantage of the room service and ordered a bowl of stewed prunes for breakfast every day. My middle sister (always the one who isn’t afraid to say anything) asked, “Why did you order prunes? Are you having problems?”

That seems to be the general consensus about prunes — they have a reputation related to bowel movement, laxatives, and/or as a remedy for other digestive “problems.”

No, I wasn’t having “problems.” I just like prunes and hadn’t thought about buying them at home.

So. That was story #1. Here’s story #2.

We were having dinner at a neighbor’s home and got into a discussion of new foods and favorite things to eat. She was excited to share a new product that she just loved to put in salads.

She showed me the package. They were “dried plum” pieces.

I had to laugh. Those are prunes! Rebranded, of course, but prunes! Once I told my friend what I knew, she thought for a few seconds and then laughed with me. What great marketing.

It seems that back in 2001, the plum growers got together and petitioned the FDA to change the name of their dried fruit. Their argument was that “dried plum” has a more positive connotation than “prune.” The goal was to modernize the product and remarket it as a healthful snack food, instead of something that grandma ate when she needed a laxative. I guess it worked, because my friend bought them!

Of course, I had to go looking for dried plums too. I was surprised to find that while some of the products were in fact called dried plums, most of the items I saw were still called prunes. There were even individually-wrapped dried plums that were marketed as easy-to-take-with you snacks.

It’s interesting to note that the images on the packages of prunes are almost always pictures of fresh plums. You can see why they might choose plums instead of prunes. Just look at the photo above! Along with a bad image, prunes just aren’t very photogenic.

Now I’m not saying that dried plums don’t deserve their reputation as a laxative, because they do. A 1-cup serving of prunes has 12 grams of both soluble and insoluble dietary fiber. In other words, a 1-cup serving of prunes provides about 1/3 of the fiber that men need and almost half the amount that women need each day.

But then let’s not forget that prunes are dried fruit. That makes them a concentrated energy source. One cup of prunes or dried plums is loaded with 418 calories and 111 grams of total carbohydrates. They are also nutrient-dense, providing vitamins K and A, niacin, riboflavin, vitamin B-6, calcium, phosphorous, potassium, zinc, copper, and manganese. Prunes are virtual powerhouses of nutrients.

Too much of a good thing can lead to that previously-discussed “digestive side effect.” In addition to the fiber, it’s interesting to note that prunes are a natural source of the sugar alcohol sorbitol, which also has a natural laxative effect.

If you’re like me and just like prunes, or if you are looking for a healthful snack/way to increase your dietary fiber consumption, then the California Dried Plum Board says that you can safely eat up to 10-12 prunes a day. That’s a little more than ½ cup of dried fruit. If you’re not used to eating a diet high in fiber, start small — with just four or five prunes — to avoid any undesirable digestive side effects.

So what are you waiting for? Grab some dried plums today!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Fiber is one of our favorite topics, so we’ve added a free handout to this post. Check out the guide to fiber and blood glucose and get your copy today! Originally, this page was only accessible to Communicating Food for Health subscribers, so if you like what you see, consider getting a membership.

It may come as no surprise that there are tons of educational materials about fiber in the store! Check out a few of the most popular options…

Holiday Secrets

Fiber Stars Poster

Fiber PowerPoint and Handout Set

Basic Nutrition Poster Set

Substitute a Fruit for a Fat

Posted on November 26, 2014 by cheryle

I’ve been looking for more ways to modify recipes to make them more healthful. This quest started as part of my recent Heart-Healthy Cooking class, but it has continued as part of my regular life. Revising recipes to make them better for your health can be an objective for anyone who wants to eat a little less fat, cholesterol, and sugar.

Let’s start small.

Two great replacements for butter, oil, and sugar in baking projects are applesauce and prune puree.

Why?

Well, both applesauce and prune puree can replace half of the fat in many recipes. So if the recipe calls for 1 cup of oil, you can use ½ cup of applesauce and ½ cup of oil. You may also need to reduce the baking time by up to 25%. Watch your baked goods closely and pull them out as soon as they’re cooked through.

So why do applesauce and prunes make decent fat replacements in recipes? The answer lies in the fruit. You see, the fruit provides both moisture and structure to the baked goods. That’s why this substitution is best for foods like apple cakes or brownies, though it works well in cookies and cakes too.

Let’s take this a little further. There are other benefits to these substitutions.

For example, when you add applesauce or prune puree to a recipe, you may be able to reduce the amount of sugar. The natural sugars in the applesauce and prune puree provide additional sweetness, which can be balanced by a reduction in the sugar you add to the recipe. To avoid over-the-top sugar content, be sure to purchase unsweetened applesauce.

By making this substitution, you’re also adding a little more fruit to the recipe! Yay! That’s more fiber and nutrients than you would have gotten with the original recipe.

So, how can you put this plan into action?

You can buy ready-made prune puree or just make your own by combining six tablespoons of hot water and eight ounces of prunes (about 23) in the blender. This makes about ¾ cup of prune puree. Note: for diabetics, this approach does increase the carbohydrate count in the end product.

And of course, you can make your own unsweetened applesauce or pick up a jar at the store.

Substitution Tips:

Applesauce seems to go best with lighter colored and flavored products. Think apple cakes or oatmeal cookies.

The prune’s flavors and colors go well with chocolate and spicier treats like gingerbread, spice cake, and brownies.

These substitutions do work with box mixes, but you have more control over the other ingredients if you make the entire recipe from scratch.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Yes, there’s totally a free handout too. Check it out!

There are tons of other ways to make your holiday celebrations more healthful! Check out these wonderful holiday education resources…

Holiday Challenge Kit

Holiday Secrets Book and Cooking Demo Program

Holiday Poster Value Set

Holiday Fruit Lights Cards

Stuffing or Dressing? And What About Food Safety?

Posted on November 19, 2014 by cheryle

What does your family call it? Dressing or stuffing?

No matter what you call it, people are passionate about it at Thanksgiving. Stuffing can be very personal, and everyone seems to have a favorite way to make it. The options are many. Chestnuts or oysters? Cornbread or white bread? Giblets or not? Sausage with sage or chorizo?

I’m not going to debate the ingredients. Those are personal decisions and family traditions. Instead, I want to talk food safety.

Most food safety folks agree that, for optimal safety and uniform doneness, stuffing should not be cooked inside the bird. The primary reason for this recommendation is that the stuffing is a great place for bacteria to grow. Think about it. Stuffing is wet and warm, and it goes into the deepest part of the turkey, the spot that will take the longest to heat.

Sometimes the turkey meat is cooked before the stuffing reaches the recommended minimum internal temperature of 165 degrees Fahrenheit. When this happens, there are two options:

Keep cooking the bird and get overcooked meat (this is the recommended alternative).
Eat underdone stuffing (which could be risky).

If you’re cooking stuffing inside the bird, make sure that that stuffing comes to a safe temperature. I’m sorry for the indelicacy, but think about what was in the bird’s cavity before you put the stuffing there.

Now if you MUST put the stuffing in the bird, there are a few tips that you can try in order to get the stuffing fully cooked while keeping the meat moist and juicy.

If you’re using ingredients like oysters, giblets, or sausage in your stuffing, be sure to cook them completely before mixing them with the bread and vegetables. They can still be hot when added to the stuffing and placed inside the turkey, which will help speed the heating time of the stuffing itself.
Stuff the turkey loosely. This tasty goodness needs room to expand. If you have extra stuffing that won’t fit in the bird, cook it in a separate casserole dish or freeze it immediately. Don’t keep raw stuffing in the refrigerator.
If you purchased a frozen, pre-stuffed turkey, be sure to follow the instructions on the package.
Don’t stuff a turkey that you’re going to cook in a fryer. The oil needs to be able to flow inside the bird to allow for quick and even cooking.
When testing for doneness, put a thermometer into the deepest part of the stuffing. Yes, this goes for stuffing in a casserole dish too. Make sure that the stuffing reaches 165 degrees Fahrenheit before you take it out of the oven.
After dinner, get all of the stuffing out of the turkey and served as soon as possible. If there are leftovers, refrigerate them within 2 hours of their coming out of the oven.
When reheating leftover stuffing (is there really ever any leftover stuffing?), use your thermometer again and make sure that the reheated stuffing reaches 165 degrees F. Don’t guess or simply eyeball it. Stuffing is a great place for food-borne illness causing bacteria to multiply and the risk is not worth it.
Use leftover stuffing within 2 days.

Oh and one more stuffing tip. To save time on Thanksgiving morning, you can gather the stuffing’s wet and dry ingredients the day before you need to cook. Chop the vegetables and combine all the wet ingredients in one bowl. Combine all the dry ingredients in another, then store the bowls safely and mix their contents together just before you stuff the bird. Be sure to keep all the perishable items in the refrigerator until you’re ready to use them. This includes the chopped vegetables.

Whether you call it dressing or stuffing, it’s how you take care of it that’s important. Have a food safe holiday!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Want to spread the word about Thanksgiving food safety? Get your very own copy of this free handout today!

The Nutrition Education Store is chock-full of holiday and food safety resources too. Here’s a quick preview of a few of our favorites…

Food Safety Temperature Guide Poster

Food Safety PowerPoint Show and Handout Set

Food Safety Bookmark Set

Food Safety Poster

Sweet Potato Quiz

Posted on November 5, 2014 by cheryle

They’re orange and you eat them with lots of marshmallows at Thanksgiving.

What else do you know about one of the worlds most nutritious vegetables? Take this sweet potato quiz to find out.

True or False?

A sweet potato can be eaten raw.
A sweet potato and a yam are the same thing.
Sweet potatoes should not be stored in the refrigerator.
Sweet potatoes are more nutritious than white potatoes.
Sweet potatoes have four times the recommended daily intake for beta-carotene.
Sweet potatoes have more vitamin C than an orange.
Sweet potatoes are high in calories.
Sweet potatoes are just a different kind of white potato.
Sweet potato flesh is always yellow or orange.
Sweet potatoes can only be eaten for dinner.

Answers and Fun Facts:

1. TRUE. While it is a non-traditional way to eat this vegetable, sweet potatoes can be eaten raw. Cut them into strips and eat them like carrot sticks or grate a sweet potato into slaws or salads. To avoid browning, rinse the cut sweet potatoes in cold water before serving.

2. FALSE. If you are being botanically correct, the sweet, moist, orange-colored vegetable that is often thought of as a yam is the United States is actually a sweet potato. A true yam is a starchy edible tuber that is imported from Africa and the Caribbean. It is completely different in taste and texture from a sweet potato. Did you know that the USDA requires that those orange-colored sweet potatoes (that most folks think are yams) be labeled sweet potatoes?

3. TRUE. Avoid storing sweet potatoes in the refrigerator. Cold temperatures will produce a hard center and a bitter unpleasant taste. The best storage for sweet potatoes is in a cool, dry, well-ventilated container. No, a plastic bag is not a good storage option. For long-term storage, keep sweet potatoes at 55-60 degrees Fahrenheit. If a sweet potato is kept at above 60 degrees, then it will begin to shrink and sprout. Once you’ve cut or cooked your sweet potatoes, then they should be refrigerated.

4. TRUE. While sweet potatoes and white potatoes are similar in terms of carbohydrates, sweet potatoes are higher in fiber and vitamin A than regular potatoes are. Sweet potatoes also beat the white potato in vitamin C and potassium levels. Overall sweet potatoes are the nutritional winner.

5. TRUE. Sweet potatoes are a great source of beta carotene, which is the precursor to vitamin A. Sweet potatoes have more beta-carotene than carrots! If you eat your sweet potato with just a little fat, like a bit of butter, then you will maximize your body’s absorption of this fat-soluble vitamin.

6. FALSE. While a medium sweet potato is a good source of vitamin C (with 30% of the recommended daily value), one orange doubles that with 80% of your daily value of vitamin C. If you want to go over the top with vitamin C, then whirl cooked mashed sweet potato, orange juice, vanilla yogurt, and a little vanilla extract in the blender for a sweet potato smoothie.

7. FALSE. A medium sweet potato (2 inches by 5 inches) contains only about 100 calories. It’s frequently the brown sugar and marshmallows added to sweet potatoes that bring that calorie count up. Looking for lower calorie flavors that go well with sweet potatoes? Try orange, pineapple, apple, cinnamon, and nutmeg. There are some great recipe ideas over in the Food and Health recipe archives.

8. FALSE. Sweet potatoes are edible roots and white potatoes are tubers. Sweet potatoes are a member of the morning glory family and their flowers look very similar. Sweet potatoes are native to the United States.

9. FALSE. Depending upon the variety, sweet potatoes can be orange, yellow, red, white, or even purple.

10. FALSE. Why get stuck in a sweet potato rut? Use cooked mashed sweet potatoes in pancakes or in place of mashed pumpkin in muffins, pies, or breads.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Here’s a PDF of the sweet potato quiz, with all that great information in one free handout! Get your copy today!

Looking for more ways to make nutrition education fun? Try these resources!

12 Lessons Wellness Weight Loss

Fruit and Vegetable Poster Set

MyPlate Bingo Game

Fruit and Vegetable Wellness Challenge Kit

Pick-it!

Posted on August 20, 2014 by cheryle

The pick-your-own blueberry field near our house opened last week. Since the season is short, folks are flocking in! Pick-your-own produce is a fun family outing and a great way to teach children about farming. Furthermore, pick-your-own farms provide an opportunity to get the freshest local fruits and vegetables at a good value.

In addition to the blueberry farms we also had pick-your-own strawberries earlier this year, and I’m looking forward to pick-your-own tomatoes later this summer. There’s something special about being in the field and being able to say “I picked it myself.”

Upon our arrival at a pick-your-own farm last year, I noted several new signs and a portable sink. The signs instructed the blueberry pickers to wash their hands both before and after going to the field. I have to admit, many of us who were waiting to pick our blueberries laughed. After all, we understood the reason to wash up when coming back from the field, but we wondered why we had to wash our hands before we started. How dirty could we be?

As I picked, I mulled over the sign and its directive.

Actually, there is lots of wisdom in washing your hands before going out to pick. In fact, there is lots of wisdom in washing your hands frequently, no matter what you’re doing. I think it’s savvy for these farmers to ask the pick-your-own patrons to help them keep the fields safe. After all, providing their customers with wholesome and safe fruits and vegetables is a priority. The last thing they want is for you to pick up bacteria along with the produce.

When picking-your-own produce, you can help keep the food safe by remembering these tips:

Wash your hands both before and after you go into the field. This can help prevent contamination and will keep the produce clean. This practice will help you avoid spreading possible contamination from hands that have not been washed after going to the bathroom, sneezing, blowing your nose, coughing etc.
If water isn’t available to use for washing your hands, use hand sanitizer.
Don’t pick fruit that has fallen on the ground.
Use a clean container when collecting your fruit. Some operations provide containers. Others ask that you bring your own.
Use the restroom before going to the field. If they are available, you can also use the portable restrooms in the field. Just wash your hands afterward.
A farm field is not a place for dogs or other animals. Leave them at home.
Don’t leave trash or spit in the field.
Walk in the rows — don’t step on the plants.
Handle produce gently.
Select only fresh-looking fruits and vegetables. They should not be bruised, shriveled, moldy, or slimy. Don’t pick or touch any produce that shows signs of decay.
Check with the farmer about field policies before eating, drinking, or smoking in the field.
Bring a cooler with ice or cold packs with you. That way, you can start chilling the food quickly. Fresh fruits and vegetables should not be left in a hot car or trunk.
Once you get home, wash the produce thoroughly with fresh running water before you eat it.
If you take children with you, keep a close eye on them and encourage them to follow these tips. Make sure that they wash their hands. After all, kids are quick to touch and put things into their mouths.

Be considerate of the other pickers that may come along after you. Do the same for the farmer and his employees.
Most importantly, enjoy the opportunity to be out in the field!

Want to spread the word about picking your own produce wisely and well? Download the free handout!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Looking for other ways to promote fruit and vegetable consumption? Check out these resources…

Fruit and Vegetable Wellness Challenge

Colors of Health Fruit and Vegetable Poster

Vegetable Bulletin Board Kit

Microwaving Nutrients

Posted on August 13, 2014 by cheryle

Is there anything new out there about nutrition and microwave cooking?

One of our readers asked about this a few weeks ago, and since I’ve written several posts about microwave cooking, I got the chance to take a closer look at this topic.

I immediately took to the web. After a quick search, I decided to check in with some former colleagues and equipment experts. After that, it was back to government websites, and chats with some university researchers.

Overall, the consensus seems to be that there is not much to be concerned about.

Let’s take a closer look at the research. There have been studies in the area of commercial microwave processing, but there doesn’t appear to be much that’s new when it comes to home microwave cooking. The general wisdom has been that microwave ovens help food retain more nutrients than conventional cooking does, and this is still the case.

Early studies about microwave cooking stated that cooking in the microwave had minimal nutritional effect on proteins, lipids, carbohydrates, and minerals. Most of the research back in the early 1980s looked at vitamins in food and the conclusion was that there were only slight differences in vitamin retention when it came to microwave vs. conventional cooking.

Let’s go back to what we know about nutrient retention in the first place. Heat is one of the major factors. This is the same no matter how the food is cooked: in the oven, on top of the stove, or in the microwave. Vitamin C is one of the first vitamins to dissipate with heat. The longer something is heated, the more vitamins are lost. So, if you’re cooking quickly in the microwave, then you theoretically will lose less of heat-sensitive vitamins than you would if you were cooking slowly on a stove.

We also know that cooking water is a source of nutrient loss. When vegetables are cooked in water, the water-soluble nutrients leach into the water. So, again, microwaves could “win” here because the recommendations are to use only small amounts of water when cooking in the microwave. Generally, cooking anything in the microwave uses less time and less water, which translates to less nutrient loss. You get similar results with steaming and stir-frying. Boiling seems to be the biggest source of water-based vitamin loss. Folic acid, Vitamin C, retinol, and thiamine (B1) are the most heat-sensitive and water-soluble vitamins. Fat-soluble vitamins (A, D, E, and K) aren’t usually lost in cooking (3). It also appears that microwave cooking enhances mineral retention in vegetables if they’re cooked for a short time in minimal water (2).

Australia’s national science agency, the Commonwealth Scientific and Industrial Research Organisation (CSIRO) shares that there have not been any reports of non-heat-related effects on the carbohydrates, protein, or fat of foods when they are cooked in the microwave oven. According to CSIRO, the quality of protein is higher in microwaved food than in conventionally-cooked food because less oxidation occurs in the meat (2). CSIRO also stresses that foods cooked in the microwave do not have a radiation risk, stating that microwaves do not remain in the food and are not capable of making the food or the oven radioactive.

Moreover, the Harvard Medical School Health Guide (4) reported that “Italian researchers published results in 2008 of an experiment comparing three cooking methods—boiling, steaming and frying—and the effect they had on the nutritional content of broccoli, carrots and zucchini. Boiling carrots actually increased their carotenoid content, while steaming and frying reduced it. One possible explanation is that it takes longer for vegetables to get tender when they are steamed, so the extra cooking time results in more degradation of some nutrients and longer exposure to oxygen and light” (5).

Cooking can cause some destruction of phytochemicals and antioxidants because some are water-soluble and sensitive to heat and air. But other compounds like lycopene become more available when heated (3). Since microwave cooking is so quick, there may be a trade-off of fewer carotenoids for more heat- and water-soluble vitamins.

Several websites state that studies have shown that there is substantial loss of the anti-infective properties of breast milk if it is microwaved at too high heat (5). However, further research explained that it is excess heat (microwave or conventional) that has this effect. The Centers for Disease Control and Prevention (CDC) recommend avoiding the microwave when heating expressed human milk due to the fact that microwaves do not heat liquids evenly, and this uneven heating could easily scald a baby. Bottles may also explode if left in the microwave too long. Plus, excess heat can destroy the nutrient quality of the expressed milk (6).

So, let’s review.

Overall, not much has changed about nutrient retention and microwave cooking.

Quick cooking times combined with small amounts of water seem to have a positive effect on nutrient loss — especially when cooking vegetables, which I think are the best and easiest foods to cook in the microwave. Maybe microwave cooking will encourage people to eat more vegetables, which would be another win for the microwave.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

References

Leskova, Emila, et al. “Vitamin Losses: Retention During Heat Treatment and Continual Changes Expressed by Mathematical Models.” Journal of Food Composition and Analysis (2006); (19) 4: 252-76.
CSIRO The Safety of Microwave Ovens http://www.csiro.au/Outcomes/Food-and-Agriculture/safety-of-microwave-ovens.aspx
About the Buzz: Microwaving Fruits and Vegetables Kills All their Essential Nutrients? http://www.fruitsandveggiesmorematters.org/microwaving-fruits-vegetables-kills-all-their-essential-nutrientss
The Harvard Medical School, Family Health Guide, Microwave cooking and nutrition http://www.health.harvard.edu/fhg/updates/Microwave-cooking-and-nutritio
Quan, R, et al. “Effects of microwave radiation on anti-infective factors in human milk.” Pediatrics, 1992 April; 667-9. http://www.ncbi.nlm.nih.gov/pubmed/1557249
Centers for Disease Control and Prevention, Proper Handling and Storage of Human Breast Milk, http://www.cdc.gov/breastfeeding/recommendations/handling_breastmilk.htmn.shtm

But wait, there’s more! If you want to help your clients learn about how they can use microwaves to prepare healthful and delicious dishes, then you’ll definitely enjoy this two-page handout about using a microwave. Get a free copy today!

This handout is excerpted from our popular book, Home Run Cooking. If you like what you see, get the rest of the program!

Home Run Cookbook and Cooking Demo Program

To Thump or Not to Thump: A Watermelon Quiz

Posted on August 1, 2014 by cheryle

Try this fun quiz from Cheryle Jones Syracuse to celebrate watermelons while promoting good health…

I often wonder when I see people at the grocery store thumping on watermelons. Do they really know what they are listening for?

There’s an old saying about thumping a watermelon:

A good watermelon should sound hollow… like if you thumped your chest.
If it sounds like you’re hitting your head… it’s not ripe.
If it sounds like thumping on your stomach… it’s definitely too ripe.

Now I’ve given this saying some thought, and I’m not sure that I could judge any of those sounds. There has to be a better way to evaluate these fruits. I did some research, consulted with some colleagues, and have returned with a fun quiz that offers insight into how to select, store, and prepare watermelon. Of course, I’ve also included information about a watermelon’s nutrient content and health benefits. What better way to celebrate National Watermelon Day?

The quiz is available in the text of this blog, and an abridged version is also available as a downloadable handout! So check out the options below and, if you like what you see, get the handout for free!

See the yellow “belly” on that watermelon?

Watermelon Quiz:

How much do you know about watermelon? Take this quiz and find out!

True or False? Uncut whole watermelon should be refrigerated.
True or False? Since you’re not eating the rind, you don’t need to wash the outside of a watermelon before cutting into it.
True or False? The red pigment in watermelon is a good source of the phytochemical lycopene.
True or False? The “belly” of a ripe watermelon should be yellow.
True or False? Like the name implies, watermelon is made of mostly water.
True or False? Watermelon does not really have any nutritional value.
True or False? Watermelon is a good source of potassium and sodium.
True or False? The rind of a watermelon should not be eaten.
True or False? It’s okay to swallow watermelon seeds.
True or False? The “hollow” heart sometimes found inside a watermelon is caused by someone dropping the melon.
True or False? Watermelon is a cousin to cucumbers and squash.
True or False? A good way to tell if a watermelon is ripe is by giving it a good thump.

Answer Key:

FALSE: Uncut whole watermelon can be kept in a cool, dry place and does not need to be refrigerated. Stored this way, a watermelon will keep for 7-10 days at room temperature. Once cut, leftover watermelon should be covered and refrigerated. Be cautious of purchasing cut melons at farmer’s markets if they have not been kept cool after cutting. Use cut watermelon within 5 days.
FALSE: The outside rind of the watermelon should be washed before you cut into it. Bacteria found on the outside may easily be transferred to the interior during cutting. Before slicing up your watermelon, be sure to wash your hands and wash the melon under cold running water. You may need to use a clean brush to help scrub off excess dirt.
TRUE: There may be up to 20 mg of lycopene in a two-cup serving of watermelon. Studies have shown that people with diets high in lycopene have a reduced risk of prostate, breast, and oral cancer. The redder the melon is, the more lycopene it contains.
TRUE: A yellowish spot on the underside or “belly” of a watermelon indicates that it is ripe. This spot should not be white or green — if it is, then it means that the watermelon is underripe.
TRUE: A watermelon is 92% water, which makes it light in calories and a good tool for proper hydration. A two-cup serving of watermelon contains only 80 calories and counts for two servings of fruit.
FALSE: Watermelon is an excellent source of vitamins A and C. A 2-cup serving provides 25% of your needed daily Vitamin C and 30% of the needed Vitamin A. It’s also a good source of vitamin B6 and contains 1 gram of fiber and 20 grams of natural sugar.
FALSE: Although watermelon is a good source of potassium, it is low in sodium, with zero fat and zero cholesterol.
FALSE: Watermelon rind is edible and can even be delicious. There are a variety of recipes available for items made with watermelon rind. Try using it in everything from slaw to chutney to pickles.
TRUE: Despite what you may have heard when you were growing up, watermelon seeds will not grow in your stomach. It will not harm you to swallow watermelon seeds. Some people even save them, dry them, and eat them as a snack. The small white seed coats that are often found in “seedless” watermelons are seeds that have not matured. These “seeds” are sterile and, if planted, will not produce a watermelon.
FALSE: The “broken heart,” “hollow heart,” or cracked center that is sometimes found inside a watermelon is caused by weather conditions during the growing season. This flesh is still good and safe to eat. Some folks say watermelon with a these internal cracks are sweeter due to concentration of the sugars.
TRUE: Watermelon are a vine crop and must have honeybees pollinate the blossoms. Watermelon is in the same botanical family as cucumber, pumpkins, and squash. Seedless watermelons are created by crossing different kinds of melons and are not genetically modified. There are many varieties of watermelons available and options include: seeded, seedless, mini, yellow, and orange.
FALSE: Unless you are a very experienced watermelon picker, it is difficult to tell if a watermelon is ripe solely by evaluating the sound you make when thumping on it. A good watermelon should be symmetrical, heavy for its size, and firm. It should have no cuts, dents, or bruises. Also, look for a pale or buttery yellow “belly” and a dry stem end near the base of the fruit.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Want to send this quiz to your clients? You can download it here!

Check out other nutrition education resources too!

Fruit Bulletin Board Kit

I Heart Fruit and Veggies Poster

Watermelon “Cake” Recipe Card

Not the Time to Be Creative

Posted on July 31, 2014 by cheryle

I know chefs and home cooks love to be creative. Adding a little of this and a little of that to a recipe to make it your own is part of the fun of cooking. But there are times when creating and doing something new could be dangerous.

One of the main times that shortcuts or adjustments can be bad for your health is when you’re preserving food at home.

I’m talking specifically about canning. This includes making pickles, jams, jellies, and tomato sauces. Please follow tested recipes from reputable sources.

Food preservation recipes and techniques are constantly being studied and revised. Just because “you’ve always done it this way” or this is how your mother (or grandmother) taught you, doesn’t mean that that technique is the safest and most up to date.

Stay Safe:

Make sure you have up-to-date recipes from a reputable source. When I say reputable, I mean one that has a food science and research background. Just because you found a recipe on the internet or saw it on a cooking show on television does not make it safe.

If you have an old recipe from your grandmother or an older canning book, it’s OK to keep it for sentimental or historical reasons, but please don’t use it to for processing instructions or cooking times.

Food preservation methods, recommendations, and instructions have changed over the years. This includes the guides and instruction sheets that came with an older canner. Make sure you have the latest information available.

The Consequences:

If the food wasn’t processed safely, then it might spoil on the shelf.

Serving that food to people could make them sick, especially if the food has developed molds, yeasts, or bacteria and pathogens.

One of the deadliest bacteria that can thrive in imperfect canning conditions is Clostridum botulinum, commonly known as botulism. According to the Centers for Disease Control and Prevention (CDC), “The classic symptoms of botulism include double vision, blurred vision, drooping eyelids, slurred speech, difficulty swallowing, dry mouth, and muscle weakness.” If not treated, some cases of botulism can lead to respiratory failure and death.

Why take a chance?

Evaluating Recipes:

One of the best reference books available is So Easy to Preserve, a recipe and instruction book from the University of Georgia Cooperative Extension.

Many recipes and research-based food preservation information is also available at the National Center for Home Food Preservation.

Another great reference is the latest (2009) edition of the United States Department of Agriculture’s (USDA) Complete Guide to Home Canning. This book can be found completely online at http://nchfp.uga.edu/publications/publications_usda.html.

Looking at a different collection of recipes? Here are some key elements that many reputable sources have in common.

It comes from a university, cooperative extension, or USDA source.
The recipe recommends using a boiling water bath for fruits, jams, jellies, and pickles.
The recipe recommends pressure canning/processing for low-acid foods such as vegetables, meats, and fish.
The recipe recommends adding an acid (usually citric acid or lemon juice) to canned tomatoes.

Bonus Tip: Check the dates on the recipes and resources; it’s best that they use the 2009 USDA Guide to Home Canning as a resource. Anything older than that should not be used.

If you’re unsure whether a recipe is safe, then it’s best if you don’t use it.

If you really want to be creative and invent something or preserve something in a new way, then your best bet is to freeze it instead of canning.

There is no sense in spending the time, money, energy, and good produce on a bad product. Worse yet, you could make someone sick.

Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

PS The images in this post come from the Food Safety section of the free clipart library. Browse great (and free!) illustrations today.

Food Safety Poster

Food Safety PowerPoint Show and Handouts

Healthful Kitchen Poster Value Set

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To Thump or Not to Thump: A Watermelon Quiz

Not the Time to Be Creative

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