Cooking with Herbs and Spices

Healthy food does not have to be bland or boring. Add some pizzazz to your diet without all of the extra sodium by using this helpful chart when seasoning your food. Print it out and tape it to the inside of your spice cabinet or place it on your fridge for convenience. 

ENJOY THE TASTE OF EATING RIGHT 

 

Beef	Basil, bay leaf, caraway, curry, dill, dry mustard, garlic, grape jelly, green pepper, mace, marjoram, mushrooms (fresh), nutmeg, onion or onion powder, parsley, pepper, rosemary, sage
Chicken	Basil, cloves, cranberries, mace, mushrooms (fresh), nutmeg, oregano, paprika, parsley, pineapple, saffron, sage, savory, tarragon, thyme, tomato, turmeric
Egg	Chervil, curry, dill, dry mustard, garlic or garlic powder, green pepper, jelly, mushrooms (fresh), nutmeg, onion powder, paprika, parsley, rosemary, tarragon, tomato
Fish	Basil, bay leaf, chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms (fresh), paprika, pepper, tarragon, tomato, turmeric
Lamb	Cloves, curry, dill, garlic or garlic powder, mace, mint, mint jelly, onion, oregano, parsley, pineapple, rosemary, tarragon, thyme
Pork	Applesauce, basil, caraway, chives, cloves, garlic or garlic powder, onion or onion powder, rosemary, thyme
Veal	Apricots, basil, bay leaf, currant jelly, curry, ginger, marjoram, mushrooms (fresh), oregano, paprika
Vegetables	Basil, dill, garlic or garlic powder, ginger, lemon juice, mace, marjoram, nutmeg, onion or onion powder, tarragon, tomato, sugar or sugar substitute, salt-free salad dressing, vinegar
Desserts	Allspice, anise, cinnamon, cloves, ginger, mace, nutmeg, vanilla extract, other extracts

By: Jessica Lilley, Dietetic Intern, Stephen F. Austin State University 

References: 
http://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=138&highlight=herbs%20and%20seasonings
http://www.eatright.org/nnm/#.UwTr1oX9pbw



All About Kale

What is the Scoop on Kale?

What is Kale?

Kale is a dark leafy vegetable that belongs to the same family as broccoli, cabbage, and collards.

What does it taste like?

Many people describe the taste of kale to be similar to a mild cabbage. It is best to eat Kale during the winter months when it is less bitter.

Nutrition

Kale has Vitamin A, Vitamin C, Vitamin K, calcium, and iron, along with being a good source of fiber. In addition to having many vitamins and minerals, Kale only contains 33 calories per cup.

Prepping Kale

Like all veggies, it is important to wash Kale thoroughly and allow it to dry. The stem of Kale is edible, however it is not recommend to eat the stem due to the fact it taste very bitter.

Like Potato Chips but want a healthier option? Try making Kale chips instead!

Created by Shelby Young, Dietetic Intern

References

Utah State University Cooperative Extension

http://extension.usu.edu/files/publications/publication/FN_Food$ense_2012-02pr.pdfon

Video is from http://www.youtube.com/watch?v=dMSBsuu1UjU

Picture is from www.mindbodygreen.com

 

To Juice or Not To Juice

The Juicy Story about Juicing

                       

Juicing is the process of extracting juice from fruits and vegetables. Juice extractors are appliances that turn most whole fruits and vegetables into liquid. This is not to be confused with smoothies. Smoothies have additional items added like milk, yogurt, or ice-cream. Juicing is a hot new topic that is currently circulating as a weight loss strategy. Many people are investing their hard earned money into these “Health Miracle Machines”. Juicing machines can become very costly, with prices ranging from thirty to five hundred dollars. The amount of produce that is required to create enough juice can add up also. There are several health claims that are rumored and published within juicing diet books. We must remember to beware of health claims that seem “too good to be true”. Too often, health claims such as these are not evidenced based. 

Common Misleading Health Claims about Juicing

·         Juicing removes toxins from the body.

There is not enough evidence to support this health claim. The kidneys and liver are efficient processors and eliminators of toxins.

·         Juicing results in automatic weight loss.

Weight loss depends mainly on if you are expending more calories than you are consuming.  It does not matter if your food is in a solid form or a liquid form. In fact, you may accidentally consume more calories if they are in a liquid form.

·         Juicing is cheaper than a solid diet.

As mentioned earlier, juicing equipment costs can add up quickly along with the amount of produce needed to make enough juice.

·         Juicing allows your body to absorb more vitamins and minerals than solid food. 

There are no studies that support this health claim.

 

Juicing is not necessarily healthier than eating whole fruits and vegetables. According to the Academy of Nutrition and Dietetics, you should consume at least two cups of fruit and two and a half cups of vegetables daily. Another great way to make sure you are getting enough is to make half your plate fruit and vegetables. Juicing can be a great way to supplement fruits and vegetables in your diet if you do not eat them on a normal basis. Although, when fruits and vegetables are juiced they lose some, if not all of their fiber content. Fiber can help regulate your digestive system and provide a more satisfying effect. Consumption of higher amounts of dietary fiber has been linked with lower body weights. Juicing is not necessary for a healthy diet, but it can be used as a supplement if you are lacking the recommended amount of fruits and vegetables in your daily diet.

 By: Jessica Lilley, Dietetic Intern, Stephen F. Austin State University 

References:

 http://jumpinjuice.co.uk/wp-content/uploads/2013/02/juicing-fruit.jpg

 https://healthletter.mayoclinic.com/secure/pdf/MCHL_Feb_2011.pdf