Publix GreenWise Market Magazine - November 2007
The Hum on Hummus
|The traditional version of this thick Middle Eastern dip is made from mashed garbanzo beans (chickpeas) and seasoned with lemon juice, garlic, olive or sesame oil and tahini, a sesame-seed paste. This basic homemade hummus or any of its many variations packs some healthy vegetable protein, contains disease-fighting phytosterols and antioxidants, and is a source of dietary fiber and vitamin B6.
It's great served with raw veggies, pita triangles or low-fat baked pita crisps. You can garnish a plate of hummus with toasted pine nuts, halved grape tomatoes, sliced cucumber, rings of sweet onion, mint leaves, chopped parsley, roasted red pepper slices, whole garbanzo beans, olives or roasted garlic cloves.
TO PREPARE: Blend the following ingredients in a food processor until smooth: 1 undrained 15-ounce can of Publix GreenWise Market Organic Garbanzo Beans; ¼ cup tahini (sesame seed paste); 1 tablespoon lemon juice; 2 to 4 cloves fresh garlic, finely chopped; ¼ teaspoon salt; and ¼ to ½ teaspoon cayenne pepper, if desired. Makes 6 servings.
Nutrition Facts per serving: 123 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 326 mg sodium, 14 g carbo., 4 g dietary fiber, 5 g protein.
Plant Some Bone Protection
Omega-3 fatty acids are good for your heart, but a recent study published in Nutrition Journal
(January 2007) found evidence that plant sources of the polyunsaturated fat may help protect your bones as well. Bone is living tissue that is constantly being broken down and built up. In the study, people who ate diets rich in walnuts and flaxseed, both good sources of omega-3 fatty acids, had a decrease in bone breakdown while bone formation stayed the same.
Stronger bones mean a lowered risk of developing osteoporosis. So bone up by including more walnuts, flaxseed and their oils in your diet.
|Capitalize on Cranberries|
Calling all cranberry lovers! These tart, ruby-red jewels are now in season. Not only do they add zing to baked goods, stuffing, pies, sauces and beverages, they're also chock-full of antioxidants and nutrients. Plus, they may help prevent urinary tract infections, ulcers and gum disease, according to Jeannie Moloo, R.D. and spokesperson for the American Dietetic Association. "Health benefits can be achieved by drinking cranberry juice or eating cranberries dried, fresh or cooked into sauce," she says.
Take advantage of healthful cranberries by buying them fresh now and freezing them for use throughout the year. You can put a 12-ounce bag of prepackaged fresh cranberries, which contains about 3 cups of berries, directly into the freezer. Or you can place berries in airtight storage bags or containers, seal tightly and freeze. First pick out any leaves, stems or bruised berries. Do not wash berries before freezing. Frozen cranberries will retain nutrients and stay fresh for up to nine months. They can be substituted for fresh cranberries in recipes.
LEARN MORE: For cranberry nutrition information and recipes, visit cranberryinstitute.org (the Cranberry Institute) and cranberries.org (the Cape Cod Cranberry Growers' Association).
The Case for a Well-Cooked Turkey
Here's a timely reminder offered to keep your Thanksgiving meal from turning into a real turkey: Cook the bird to the proper temperature. A food thermometer is the only surefire way to tell if the turkey has reached a temperature high enough to destroy illness-causing bacteria.
A whole turkey should be cooked to an internal temperature of 165°F for safety, but the quality of the thigh meat is best if it reaches 180°F. Check the bird's temperature at two spots: the thickest part of the breast and the innermost part of the thigh. Don't forget to check the stuffing too. For safety's sake, cook it separately in a casserole until it reaches an internal temperature of 165°F.
Turkey still frozen and guests on their way? Never fear. You can safely roast it from a frozen state, although it will take at least 50% longer than the recommended cooking time for a fully thawed turkey. Remove the giblet package and turkey neck with tongs once the bird has sufficiently defrosted as it cooks.
LEARN MORE: Visit www.foodsafety.gov for more information on food safety.
For information on selecting and storing a turkey, plus more cooking tips, visit www.publix.com. Click on Wellness & Pharmacy and Food & Nutrition Center.
|The Spicy Truth About Oregano|
Whether you're making pasta sauce or tossing together a Greek salad, oregano is a must for authentic Mediterranean flavor. But did you know it's also an antioxidant powerhouse? Researchers at the Department of Agriculture's Henry A. Wallace Beltsville Agricultural Research Center found that, ounce for ounce, fresh oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes and 12 times more than oranges. Among the potent antioxidants found in fresh oregano are beta-carotene, myristic acid and quercetin.
Below are some quick ideas for making foods more delicious and nutritious with oregano. When using dried oregano, keep in mind that drying intensifies the flavor, so you'll need less than when you use the fresh herb.
For more cooking ideas, visit www.publix.com and search for "oregano" in Aprons Simple Meals.
- Stir chopped fresh oregano into nearly any starchy side dish: stuffing, couscous, rice, polenta or garlic mashed potatoes.
- Rub chicken with a little butter or olive oil and chopped fresh oregano right before grilling.
- Process fresh oregano, spinach, olive oil and Parmesan cheese to make a tasty pesto topper for bruschetta or pasta.
- Add tomatoes and snipped fresh oregano to scrambled eggs.
- Knead bits of fresh oregano into bread dough or stir into biscuit dough.
- Combine fresh or dried oregano with low-fat sour cream or mayonnaise to make a tasty and fragrant sandwich spread.
- Snip oregano into a mixture of tofu and ricotta cheese and stuff manicotti shells; top with marinara sauce.
- Sprinkle oregano, feta cheese and olives onto a Mediterranean-style pizza.
- Toss oregano into salads - green, potato, bean or pasta.