of February 27, 2005
to a healthier lifestyle means making some changes
in our kitchens. So make it easier on yourself
and your self discipline.
yes, those bags of greasy chips, buttery cookies
and boxes of real butter popcorn need to be tossed
out of the pantry. That way you won't be tempted
every time you open the pantry door.
same goes for the refrigerator. Replace the real
mayonnaise with low fat mayonnaise. Ditch the
butter, sour cream, oleo, cream, whole fat milk
and substitute with lower fat options.
you remove most temptations to stray from just
within arm's reach, you will be much more likely
to follow your plan.
of February 20, 2005
you are missing the taste of down home fried chicken
- don't despair. Here is an unbeatable recipe
for oven-fried chicken.
low-fat buttermilk instead of beaten egg when
breading chicken, and for extra flavor, add a
crushed clove of garlic. A good crumb mix: 3 cups
fairly fine soft white bread crumbs tossed with
1/4 cup each freshly grated Parmesan and minced
parsley, 1 tablespoon paprika, 1 teaspoon crumbled
leaf marjoram, 1/2 teaspoon crumbled leaf thyme,
1 teaspoon salt, and 1/2 teaspoon freshly ground
black pepper. Roll skinless chicken parts in buttermilk,
then in the crumb mixture. Place on a baking pan
sprayed with cooking oil spray and bake in a 350°
F. oven until richly browned instead of frying.
Turn once during baking.
Feel free to experiment with the seasoning for
of February 13, 2005
for a whole lot of flavor and a little bit heat
- try chipotle chile peppers in adobo sauce, a
spicy Mexican marinade made of chiles, herbs and
"Chipotle" is a combination of the prefix
chi (for "chile") and potle (Aztec word
for "smoke"). The main ingredients are
chipotle chiles which are dried, smoked jalapeños
and adobo sauce which is a seasoned tomato sauce.
The sauce's heat index is medium, with a smoky,
slightly sweet, meaty, and savory flavor. The
drying and smoking concentrates the jalapeño's
heat. Be careful, some brands are hotter than
chipotle chiles to spice up chili, soups, sauces
and salsas. They even are terrific added to low
fat mayo for a spicy sandwich spread. You can
find the chiles in adobo sauce canned, in the
Latin foods section of most supermarkets and just
the dried chilies at most Latin specialty markets.
of February 6, 2005
Safety and Your Health
you have the stomach flu - or is it? Some of the
"bugs" that cause symptoms like cramping,
upset stomach, diarrhea or chills and fever are
shigella, E. coli and lysteria. They can make
you sick and are caused by bacteria. Learn the
rules to keep you safe from harmfull bacteria.
These four simple steps come from the Parnership
for Food Safety Education.
Clean: Wash hands and surfaces often
to food safety experts, bacteria can spread
throughout the kitchen and get on to cutting
boards, knives, sponges and counter tops. Here's
how to Fight BAC:
hands in hot soapy water before preparing food
and after using the bathroom, changing diapers
and handling pets. For best results, consumers
should use warm water to moisten their hands
and then apply soap and rub their hands together
for 20 seconds before rinsing thoroughly.
cutting boards, knives, utensils and counter
tops in hot soapy water after preparing each
food item and before going on to the next one.
plastic or other non-porous cutting boards.
Cutting boards should be run through the dishwasher
- or washed in hot soapy water - after use.
using paper towels to clean up kitchen surfaces.
Or, if using cloth towels, consumers should
wash them often in the hot cycle of the washing
Separate: Don't cross-contaminate
is how bacteria spreads from one food product
to another. This is especially true for raw
meat, poultry and seafood. Experts caution to
keep these foods and their juices away from
ready-to-eat foods. Here's how consumers can
raw meat, poultry and seafood from other food
in the grocery shopping cart.
raw meat, poultry and seafood on the bottom
shelf of the refrigerator so juices dont
drip onto other foods.
possible, use one cutting board for raw meat
products and another for salads and other foods
which are ready to be eaten.
wash cutting boards, knives and other utensils
with hot soapy water after they come in contact
with raw meat, poultry and seafood.
place cooked food on a plate which previously
held raw meat, poultry or seafood.
Cook: Cook to proper temperatures
safety experts agree that foods are properly
cooked when they are heated for a long enough
time and at a high enough temperature to kill
the harmful bacteria that cause foodborne illness.
The best way to Fight BAC is to:
a meat thermometer, which measures the internal
temperature of cooked meat and poultry, to make
sure that the meat is cooked all the way through.
roasts and steaks to at least 145°F. Whole
poultry should be cooked to 180°F for doneness.
ground meat, where bacteria can spread during
grinding, to at least 160°F. Information
from the Centers for Disease Control and Prevention
(CDC) links eating undercooked, pink ground
beef with a higher risk of illness. If a thermometer
is not available, do not eat ground beef that
is still pink inside.
eggs until the yolk and white are firm, not
runny. Don't use recipes in which eggs remain
raw or only partially cooked.
fish until it is opaque and flakes easily with
sure there are no cold spots in food (where
bacteria can survive) when cooking in a microwave
oven. For best results, cover food, stir and
rotate for even cooking. If there is no turntable,
rotate the dish by hand once or twice during
sauces, soups and gravy to a boil when reheating.
Heat other leftovers thoroughly to 165°F.
safety experts advise consumers to refrigerate
foods quickly because cold temperatures keep
most harmful bacteria from growing and multiplying.
So, public health officials recommend setting
the refrigerator at 40°F and the freezer
unit at 0°F and occasionally checking these
temperatures with an appliance thermometer.
Then, Americans can Fight BAC by following these
or freeze perishables, prepared food and leftovers
within two hours.
defrost (or marinate) food on the kitchen counter.
Use the refrigerator, cold running water or
large amounts of leftovers into small, shallow
containers for quick cooling in the refrigerator.
poultry and other stuffed meats, remove the
stuffing and refrigerate it in a separate container.
pack the refrigerator. Cool air must circulate
to keep food safe.