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Wednesday, January 30, 2013

Soup's On
National Soup Month


Soup is a combination of foods with endless possibilities. It represents comfort, warmth, tradition and nourishment.

Soups can be an economical way of meeting nutritional needs. Leftovers are perfect when preparing soups.

Soups have been known to curb the appetite and slow down the eating process. Studies show slower eaters are more likely to notice signs of fullness sooner and consume fewer calories. With the extra time, enjoy the flavor, aroma and texture of the foods.

Soups can be prepared with a wide variety of healthy ingredients and traditional favorites made healthier with some substitutions.
 

Wisconsin Beer Cheese Soup

To put my food science background to the test, Jan Norris, a food writer and journalist sent me a "Wisconsin Beer Cheese Soup" recipe. Jan and I have worked together for many years and she often challenges me to make a recipe healthier. The original recipe is located at Jan Norris: Food and Florida.

Jan states “Don’t go with any recipe for beer-cheese soup if it’s not from Wisconsin, where beer and cheese rule the culinary world." This is a favorite for superbowl parties.

Original Nutrition Analysis: 577 Calories; 46 gm Fat; 27 gm Saturated Fat; 144 mg Cholesterol; and 818 mg Sodium.

Modified Wisconsin Beer Cheese Soup: 266 Calories; 16 gm Fat; 8 gm Saturated Fat; 41 mg Cholesterol; and 522 mg Sodium. The recipe is still high in fats and sodium, but by making some small changes, we were able to save 311 Calories; 30 gm Fat; 19 gm Saturated Fat; 103 mg Cholesterol; and 296 mg Sodium. The soup makes for a filling main course and perfect for those cold winter days.

Modified Wisconsin Beer Cheese Soup, serves 14, 1 cup =
1- 1/2 cups diced carrots
1- 1/2 cups diced onion
1 -1/2 cups diced celery
2 cloves garlic, minced
Dash (or to taste) hot pepper sauce
1/8 teaspoon cayenne pepper
1/4 teaspoon black pepper
3 cups low sodium chicken broth
2 cups beer
1/3 cup margarine, unsalted
1/3 cup flour
4 cups 2%milk
6 cups reduced-fat shredded extra-sharp Cheddar cheese
1 tablespoon Dijon or spicy mustard
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
popped popcorn, for topping

In a large saucepan over medium heat, mix carrots, onion, celery, and garlic. Stir in hot pepper sauce, cayenne pepper and pepper. Pour in chicken broth and beer; simmer until vegetables are tender, about 12 minutes. Remove from heat.

Meanwhile, heat margarine in a large soup pot over medium-high heat. Stir in flour with a wire whisk; cook, stirring until the flour is light brown, about 3 or 4 minutes. Gradually stir in milk, whisking to prevent scorching, until thickened. Remove from heat, and gradually stir in cheese. Keep warm. Stir beer mixture into cheese mixture. Stir in Dijon mustard, Worcestershire sauce and dry mustard. Adjust for hot pepper sauce. Bring to a simmer, and cook 10 minutes. Serve topped with popcorn.

Jan Norris is a journalist and food writer. She spent 26 years at The Palm Beach Post, 21 years as editor of the weekly Food and Dining section. Jan’s blog is full of food, travel, Old Florida, the South and a world of people with stories to tell.

Foods you can substitute to make heart healthy choices.
Instead of:
 Try these heart healthy suggestions:
whole milk or 2% milk1% milk or skim milk
whipped creamchilled evaporated skim milk, whipped
cheese, (American, Cheddar, Swiss)Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat or fat-free. Reduced-fat is easier to substitute when cooking.
creamed cottage cheesenonfat or 1% fat cottage cheese, or farmers cheese
cream cheeselight, fat-free products, or Neufchatel cheese
Mozzarella cheesepart-skim mozzarella cheese
Ricotta cheesenonfat, lite, or part-skim
sour cream, regularnon-fat, light, or low fat sour cream or plain yogurt.
butterlower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.
margarine, regularlower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.
mayonnaise, regularreduced-fat, cholesterol free, low fat, or fat free. If making a dip you can substitute plain nonfat or low fat yogurt. Reduce the amount required in the recipe.
salad dressingreduced-fat, cholesterol free, low fat, or fat free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe.
one whole eggequals 2 egg whites or 1/4 cup egg substitute
egg noodlesnoodles made without egg yolk
condensed cream soup99% fat-free condensed cream soup
salteliminate or reduce by 1/2; explore herbs and spices
gravygravies made with low sodium broth and thickened with flour/cornstarch
beef, pork, veal, lambchoose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin.
oil for sautéingwater, broth, tomato juice
fryingbroil, bake, microwave, poach, steam, grill, stir fry

Healthy Soup Additions
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available.
2. Increase fiber, vitamins and minerals by adding fresh, frozen or leftover vegetables (use fruits if making a cold soup). Avoid canned vegetables high in sodium. Read the label. A low sodium food contains 140 mg or less per serving of sodium.
3. Increase fiber and protein by using foods such as, beans, lentils, brown rice, whole grain pasta, barley and bulgur.
4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low fat ingredients can replace the higher fat alternatives like whole milk or cream.

Canned and Dry Soup Mixes are known for their high sodium content, Read the label and check the serving size. Remember, a low sodium food contains 140 mg or less per serving of sodium.

There are some companies within the food industry making great strides in lowering the sodium content in their products. At Campbell,  they have more than 100 products with a healthy level of sodium; more than 200 that are low in fat and saturated fat; more than 150 products that have 100 calories or less per serving; and more than 85 products certified by the American Heart Association.


As I searched the Campbell archives, I came across a commercial from 1959. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.


Campbell's Soup, 1959


Soup Tidbits
Soup is a stable in almost every American home. After the NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.

The Soup Nazi - Revenge

Resources
Over 40 Healthy Soup Recipes from the Mayo Clinic.

Saturday, January 26, 2013

January is “Poverty in America Awareness Month”


Today, more than 46 million Americans—and 1 in 6 children (18 percent of all American children) are living below the poverty line. They live in families who have to make difficult choices between food, health care, heat and rent. To bring attention to this national crisis, the Catholic Campaign for Human Development (CCHD) has designated January as “Poverty in America Awareness Month.”

CCHD is committed to working towards the elimination of poverty in the United States. Sponsored by the United States Conference of Catholic Bishops, a 501(c)(3) non-profit, tax-exempt organization, CCHD today stands as one of the nation’s largest funding organizations for self-help programs for the poor.
Tour Poverty USA



Sesame Street Hunger Special



What Does Hunger Feel Like?


Shopping Matters Tour


Numbers of Hungry Children
Increasing In US

CCHD invests in the dignity of people living below the poverty line. Their programs support self-sufficiency and self-determination for people who are working to bring permanent change to their communities. Their philosophy emphasizes empowerment and participation for those in poverty. By helping the poor to participate in the decisions and actions affecting their lives and communities, CCHD empowers them to move beyond poverty.

Since 1970, CCHD has provided about 8,000 grants to self-help projects to aid those living in poverty. Each year CCHD distributes national grants to more than 300 projects and hundreds of smaller local programs are funded through the 25 percent share of the CCHD collection retained by dioceses.

During Poverty in America Awareness Month, the CCHD devotes efforts to heightening the nation's understanding of the size and depth of the problems of poverty by:
• Releasing public service campaign to raise awareness of poverty in America.
• Encouraging the editorial media to focus on poverty.
• Educating the public to be sensitive to the needs of those in poverty and to treat poor people with respect.
• Holding events in schools and public settings to remind people poverty does exist in American.

USA Poverty Statistics
The official poverty rate in 2009 was 14.3 percent, that is up from 13.2 percent in 2008. The number of people living in extreme poverty (those with incomes below half the poverty line), rose to over 17 million people. This is the highest level on record since data first became available in 1975. Source: U.S. Census Bureau, Housing and Household Economic Statistics Division: 2008

Brother can you Spare a Dime? (1920's)


Different Ways to Get Involved

1. Volunteer
2. Make a donation
3. Share your knowledge
4. Give your support
5. Ask before you give
6. Find out what people need
7. Sponsor an event


Friday, January 25, 2013

Healthy Weight Week Resources

In celebrating Healthy Weight Week, we looked at Weight Bias, Body Image, Self-Esteem, Lifelong Healthy Habits, Identifying Fad Diets and Beauty Comes in All Sizes and Shapes.


It is crucial to continue research and education. Eating disorder or disordered eating affects up to 24 million Americans and 70 million individuals worldwide.  (Renfrew Center Foundation for Eating Disorders, Eating Disorders 101 Guide: A Summary of Issues, Statistics and Resources, October 2003).

Anorexia is the 3rd most common chronic illness among adolescents. (Public Health Service's Office in Women's Health, Eating Disorder Information Sheet, 2000).


20% of people suffering from anorexia will prematurely die from complications related to their eating disorder, including suicide and heart problems. (Renfrew Center Foundation for Eating Disorders, "Eating Disorders 101 Guide: A Summary of Issues, Statistics and Resources," published September 2002, revised October 2003).

It is estimated currently 11% of high school students have been diagnosed with an eating disorder.
(National Association of Anorexia Nervosa and Associated Disorders) 


Resources and Support


National Eating Disorders Association (NEDA) provides education, resources and support for those individuals and families affected by eating disorders, and serves to prevent, cure and access quality care. NEDA sponsors events, programs and research on eating disorders, and contains a section on its site featuring recent news articles and information.

Academy for Eating Disorders (AED). The Academy for Eating Disorders aims to provide comprehensive information on the facts of eating disorders, treatment plans and education to prevent others from developing eating disorders.

Alliance of Eating Disorders Awareness was created as a source of community outreach, education, awareness and prevention of the various eating disorders. Their goal is to spread the message, recovery from these disorders is possible, and individuals should not have to suffer or recover alone.



Academy of Nutrition and DieteticsProvides nutrition resources about eating disorders, including an extensive nutrition reading list.

Obesity Society is the leading scientific society dedicated to the study of obesity. They are committed to encouraging research on the causes and treatment of obesity, and to keeping the medical community and public informed of new advances. AOA provides obesity awareness and prevention information.

Andrea's Voice Foundation (AVF) is dedicated to promoting education and understanding toward the prevention, identification, diagnosis and treatment of disordered eating and related issues. The site has a section for poetry, a blog, media, presentations and ways you can help.

Binge Eating Disorder Association (BEDA) is the national organization focusing on increased prevention, diagnosis, and treatment for Binge Eating Disorder.

BodyImageHealth.org introduces a model for a healthy body image and provides a variety of resources to help children and adults develop a positive body image, effective eating habits, nutritional health, fitness and weight.

Council on Size and Weight Discrimination, Inc. An activist group influencing public opinion and policy through education, information and networking.

Eating Disorders Anonymous (EDA). A 12 step self-help fellowship for anorexics and bulimics. EDA offers membership to any person who needs help recovering from an eating disorder. The site has meetings around the United States, publications, recovery information, EDA news and helpful links to other sites.

Eating Disorders Coalition.  The goal of Eating Disorders Coalition is to "advance the federal recognition of eating disorders as a public health priority." The nonprofit organization lists the federal policy on its website, congressional briefings, events, information/resources on eating disorders and a blog.

Eating Disorders Information Network (EDIN) is a nonprofit organization committed to the prevention of all types of disordered eating, from obesity to anorexia, and the promotion of positive body-esteem through education, outreach and action.

Eating Disorder Referral and Information Center (EDRIC) includes links to sites which provide additional information on eating disorders and related topics.

Eating Disorders Resource Center (EDRC) is a non-profit organization that links resources, information and support for eating disorders in Silicon Valley. The mission of EDRC is to increase awareness and understanding of eating disorders for the general public and health professionals; to promote early diagnosis, effective treatment, and recovery; and to advocate for mental health legislation and effective insurance coverage. EDRC offers a comprehensive, online resource directory.

F.E.A.S.T.  Families Empowered and Supporting Treatment of Eating Disorders is an international organization providing support to families and friends of those suffering from eating disorders. The site announces events and conferences, groups around the world, treatment providers, online caregivers and current news.

Fed Up Girl is a non-profit foundation educating young girls on body image, self-esteem and balanced living to prevent eating disorders. Founded in Los Angeles by two women who recovered from years of battling eating disorders, the program is available free of charge to groups of girls age 6 to 17. The program is tailored for each age group and provides access to some of the most current research in creating positive body image and self-esteem.

Healthy Weight Network provides information and resources pertaining to “health at any size”.

International Association of Eating Disorders Professionals (IAEDP) is well recognized for its excellence in providing education and training standards to an international multidisciplinary group of various healthcare treatment providers and helping professions, who treat the full spectrum of eating disorder problems.

Kristen Watt Foundation provides support for those suffering with eating disorders. The site has sections for parents, friends and coaches. They are dedicated to increasing awareness of eating disorders, education and treatment.

Multi-Service Eating Disorders Association (MEDA) is a nonprofit organization working to prevent and treat eating disorders. Their aim is to do this through early detection and increased public awareness. This site has events listed, resources and a place for individuals to join the organization.

National Association of Anorexia Nervosa and Associated Disorders (ANAD) seeks to alleviate the problems of eating disorders by educating the public and healthcare professionals, encouraging research, and sharing resources on all aspects of these disorders. Their website includes information on finding support groups, referrals, treatment centers, advocacy and background on eating disorders.

National Association for Males with Eating Disorders, Inc. (N.A.M.E.D.) is dedicated to offering support to and public awareness about males with eating disorders.

National Institute of Mental Health: Eating Disorders provides information on anorexia nervosa, bulimia nervosa, binge-eating disorder, the affect eating disorders can have on men, treatment options and helpful resources and links.

Perfect Illusions. Discover what an eating disorder is, find help and resources, and look into the lives of several individuals and their families who are struggling with the consequences of anorexia and bulimia.

The Renfrew Center. Residential treatment facility specializing in eating disorders (anorexia, bulimia and binge eating disorders) and related mental health issues. The Renfrew Center is a women's mental health center with locations in Philadelphia and Radnor, Pennsylvania; Coconut Creek, Florida; New York City; Old Greenwich, Connecticut; Ridgewood, New Jersey; Charlotte, North Carolina, Nashville, TN, Dallas, TX, and Bethesda, MD.

Something Fishy.  The website gives detailed information on most aspects of eating disorders, such as defining them, preventing them, finding treatments and paying for recovery.

Womenshealth.gov The National Women's Health Information Center is sponsored by the U.S. Department of Health and Human Services. The site has information on body image, cosmetic surgery, eating disorders, and a list of links to various informational websites.

Books













Thursday, January 24, 2013

January 24, National Peanut Butter Day

The American Peanut Council proclaims peanut butter one of America’s favorite foods. Peanut butter is a good source of protein, niacin, and folate. It is enjoyed by many of all ages.

Below are a few ways to enjoy peanut butter - be creative and enjoy.





The National Peanut Board has a fun website filled with recipes, classroom activities and fun facts. Did you know...

*It takes about 540 peanuts to make a 12-ounce jar of peanut butter.

*There are enough peanuts in one acre to make 30,000 peanut butter sandwiches.

*By law, any product labeled "peanut butter" in the United States must be at least 90 percent peanuts.

*Peanut butter has been banned in some schools due to peanut butter allergies. Make sure to read the ingredient label.

A Journey through the Years
with Peanut Butter

Peter Pan Peanut Butter, 1957


1960's Skippy Peanut Butter


1970's Sesame Street
Peanut Butter Factory


Kraft Peanut Butter, 1987



What is Beauty?
Winners of the Healthy Body Image awards for 2013
A part of Healthy Weight Week


Redefining Beauty Award
Israel earns the Redefining Beauty award for the “Law for Limiting Weight in the Modeling Industry.” It requires models to present their employers with a doctor’s current certificate showing they meet a minimum BMI—18.5 for adults. Underweight is separately defined for youth.  Advertisements featuring digitally reduced images must be clearly marked in a prominent place as manipulated to make them appear thinner. Promoters of the law say eating disorders in Israel have risen to include some 3 percent of Israeli girls between the ages of 11 and 18.


Promoting a Realistic Body Image Award
The award goes to 14-year-old Julia Bluhm of Waterville, Maine, who launched a crusade against airbrushed images in Seventeen magazine. She circulated a petition calling for the magazine to print one unaltered photo spread each month and led a demonstration at the corporate offices of Hearst, which owns the magazine. More than 80,000 signatures came in from around the world, causing the editor Jan Shoket to issue a new policy statement that the magazine “never has, never will” digitally alter the body or face shapes of its models. The entire staff signed an 8-point Body Peace Treaty promising not to alter natural shapes and include only images of “real girls and models who are healthy.” As a result, other young activists are taking on Teen Vogue in an online petition. However, the pledge does not include advertisers. 

Weight Stigma Awareness Award
Psychologist Deb Burgard, PhD is honored for her many years of leadership in increasing awareness of weight stigma. The co-author of Great Shape: The First Fitness Guide for Large Women, published in 1988. Burgard speaks and writes frequently on the topic of weight stigma and the need for size-acceptance. Burgard co-chairs the Academy for Eating Disorders group on Health at Every Size, is active in both the Association for Size Diversity and Health (ASDAH) and the Advisory Board for NAAFA, and created the BodyPositive.com website.



Healthy Weight Week was created to increase awareness of positive body image, build self-esteem and recognize Beauty cannot be measured by a scale.

The video is a composition created from three sources,
each sharing a message about Beauty.
The first looks at the efforts women have gone through to be "beautiful"
The second is a fashion show raising awareness
 that beauty comes in all sizes. 
The final segment is from the Dove campaign on "Real Beauty".

What is Beauty?



Credits

What is Beautiful?
created by Cherish Manifold

Fashion for Everybody
benefiting Eating Disorders Coalition of Tennessee

Acknowledging the Amazing efforts of Dove
to educate people about "Real Beauty".
"Campaign for Real Beauty"
"Dove Self Esteem Fund"


A part of Healthy Weight Week
Sandra Frank, Ed.D., RD, LDN
http://www.weighing-success.com/

Music
Beautiful People

Wednesday, January 23, 2013

A Look at Weight Bias,
Healthy Weight Week


During Healthy Weight Week, the issue of Weight Bias is addressed. The three videos reviewed look at this subject from the academic perspective, a personal view and government intervention. Though the videos discuss weight bias in relationship to overweight and obesity, the very thin often are a target of weight bias.


Weight Bias
Overweight and obese youth frequently are teased, harassed and mistreated because of their weight. Weight-related teasing ("weight bias") can have a damaging impact on both emotional and physical health. The Rudd Center for Food Policy and Obesity at Yale University (http://www.yaleruddcenter.org) created this video to help parents and teachers understand the severity and impacts of weight bias in school and at home and to present strategies to help combat this problem for overweight teens and pre-adolescents.

The video host is celebrity, model and activist Emme and features Rudd Center experts: Dr. Rebecca Puhl and Dr. Kelly Brownell. The obstacles overweight and obese youth encounter with weight bias is presented using expert commentary and dramatic representation.



Discrimination Against Overweight People

"My old suitemate inspired me to make this as my final project freshman year. When she broke out of her shell and felt good about herself, her personality really began to shine. Everyone we lived with started to see past her "big girl" exterior and opened up to her more. We had creative freedom wth our final project so I decided to look at various aspects of the discrimination against larger individuals."



Should Weight Discrimination Be Illegal?



Resources:






Monday, January 21, 2013

January 21, New England Clam Chowder Day


New England Clam Chowder
Yield: 4 servings
Serving Size: about 1 cup


Ingredients:

1 can Select Harvest New England Clam Chowder, 98% Fat free
2 cups fat-free, low sodium vegetable broth
Garnish each serving with
1 Tbsp Green Onions
1.5 Tbsp cooked Lentils
8 Oyster Crackers

Directions 
Combine New England Clam Chowder with low sodium vegetable broth. Heat to serving temperature. Garnish with green onions, cooked lentils, and oyster crackers.


Nutrition Information

Recipe Card

Modifying a Recipe to Meet Nutritional Needs.
Goals: 
1. Easy to prepare recipe (related to arthritis; difficulty cutting foods).
2. Lower Sodium (related to hypertension; family history). Canned soups are usually high in sodium. Used a low sodium vegetable broth to reduce the sodium in the chowder.
3. Increase Fiber (related to diverticulosis). Added cooked lentils.
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures).  

6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

Healthy Weight Week
January 20 to 26, 2013

This week is the start of Healthy Weight Week. During Healthy Weight Week attention is focused on Lifelong Healthy Habits; Self-Esteem; Weight Bias; Fad Diets and Gimmicks; Women’s Healthy Weight; Health at any Size and Professional Resources. The goals are to prevent eating disorders and weight problems.


What is Healthy Weight Week?
Frances M. "Francie" Berg, MS, LN is the founder of Healthy Weight Week. She is a licensed nutritionist, family wellness specialist and adjunct professor at the University of North Dakota School Of Medicine. Francie is the author of 12 books and the founder, editor and publisher of the Healthy Weight Journal (established in 1986).

Mission
"Healthy Weight Network (HWN) provides a critical link between research and practical application on weight and eating issues. Recognizing weight is a complex condition of increasing concern throughout the world, the HWN is committed to bringing together scientific information from many sources, reporting controversial issues in a clear, objective manner and the ongoing search for truth and understanding.

Recognizing weight is an easily exploitable health and social concern, the HWN is committed to exposing deception, reshaping detrimental social attitudes, and promoting health at any size. Our mission is to be a voice of integrity and insight in a field that has been much abused and neglected."


Francie M. Berg, MS, LN
Healthy Weight Network, 402 South 14th Street, Hettinger, ND 58639
email: fmberg@healthyweight.net; website: http://www.healthyweight.net/

Every Girl Is Beautiful / Self-Esteem PSA


Do You Think I'm Fat?
A Public Service Announcement from the
National Eating Disorders Association (NEDA).
For help visit http://www.nationaleatingdisorders.org/ 




Sunday, January 20, 2013

January 20, National Cheese Lover's Day

National Cheese Lover's Day

Three Things You Didn't Know About Cheese



Resource

Cheese.com - World's Greatest Cheese Resource
Find over 600 specialty cheeses from 53 countries in the world's greatest cheese resource.  

Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks. Around 4000 years ago people started to breed animals and process their milk. That's when the cheese was born.

Explore this site to find out about different kinds of cheeses from around the world.

You can search the database of 606 cheeses by names, by country of origin, by kind of milk that is used to produce it, or by texture.

Saturday, January 19, 2013

Modifying Recipes Related to Nutritional Needs:
Carrot Ginger Bisque


As one gets older, some of our dietary needs change related to our health. This past year I've been on a personal quest to prepare foods rich in flavors and colors, yet meet my changing nutritional requirements. 

Since being diagnosed with arthritis, I've found it difficult to make some of my favorite recipes. I decided to improvise with some pre-packaged products and a touch of creativity.

Goals: 
1. Easy to prepare recipes (related to arthritis). I keep a pair of scissors around in order to open packages. I'm learning to slow down to avoid cutting myself or dropping items.
2. Lower Sodium (related to hypertension; family history)
3. Increase Fiber (related to diverticulosis)
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures) 

6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

As I read this list, one might think I'm a mess, but I feel great. I am eating healthy and exercising at least one hour a day 5 to 6 times a week. I joined the silver sneakers program (free for many seniors depending on your health insurance). The SilverSneakers® Fitness Program is an exercise program helping older adults live healthy, active lifestyles. "Get fit, have fun, make friends!" I took my first Zumba class this week and had a great time. Next week I am looking forward to learning yoga.

Carrot Ginger Bisque
Yield: 6 servings
Serving Size: about 1 cup
 

Ingredients 
2 cup Vegetable Broth, low sodium
1.5 cup Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions 

Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer separate the carrots and cranberries from the broth. Reserve carrots and cranberries. 

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. I used a low sodium vegetable broth to lower the sodium content of the Cashew Carrot Ginger Bisque. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.


Nutrition Information

Recipe Card






Friday, January 18, 2013

January 17 to 23, National Fresh Squeezed Juice Week


A glass of fresh squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.

Fruits and Veggies Matter has a calculator to determine your your required servings of fruits and vegetables.


Review of Juicers
From Consumer Search Ratings

Best overall juice extractor
Breville Ikon BJE510XL *Est. $200 
All-purpose juicer, $100 or less 
Breville Juice Fountain Compact BJE200XL *Est. $100 
Basic citrus juicer 
Black & Decker CitrusMate Plus CJ625 *Est. $20 
Best electric citrus juicer 
Breville Die-Cast Citrus Press 800CPXL *Est. $200 
Best masticating juicer 
Omega J8005 *Est. $260



























Juicer Recipes
Note that not all juicers produce the same amount of liquid. Consider buying extra ingredients if your juicer produces a low output. To avoid pesticides and other chemicals, use organic fruits and vegetables and be sure to wash everything thoroughly. Some juicers heat juice slightly, so chill your ingredients before juicing them.
yield: Makes about 7-1/2 cups, 1 serving (3/4 cup)
Calories (kcal) 69.7; Carbohydrates (g) 16.8; Fat (g) 0; 
Saturated Fat (g) 0; Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%); 
Potassium (mg) 114.7; Sodium (mg) 56.7

Ingredients
4 to 5 pounds Granny Smith apples
3 to 4 pounds carrots, peeled and trimmed
1 (6-inch) piece peeled fresh ginger
Special equipment: a juicer (see cooks' note, below)

Preparation
Slice apples. Process enough slices in juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons ginger juice into pitcher. Chill until cold, about 2 hours.  Serve over ice, if desired. 
 
yield: Makes 1 (1-cup) serving
Calories (kcal) 90; Carbohydrates (g) 21; Fat (g) 0; 
Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;
Calcium; Phosphorus; and Potassium

Editor's note: This juice is fruity but not overly sweet. It gets its green color from parsley and spinach, but neither ingredient overwhelms the flavors of the pineapple, grapefruit, and carrots. The recipe is part of a spa menu developed exclusively for Epicurious by Chris Miller, executive chef at Como Shambhala Estate at Begawan Giri in Bali.

Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.

Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled
4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled, cut into large chunks and chilled
2 cups (packed) spinach with stems (about 4 ounces), chilled
1 (2-ounce) bunch fresh flat-leaf parsley with stems, chilled
1/2 medium carrot, peeled and chilled
1/4 cup freshly squeezed grapefruit juice (from 1/2 small grapefruit), chilled

Preparation

In juice extractor, process pineapple, pear, spinach, parsley, and carrot, skimming foam if necessary. Stir in grapefruit juice, chill if desired, and serve. Juice is best served immediately but will keep, refrigerated, in airtight container up to two days.

In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song
as I conclude this Blog on Juicers.
In this clip from the Power Juicer infomercial,
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.