HEALTH

© Chef LaLa

Fresh, colorful berries at your local supermarket or farmer’s market are a sure sign that summer is here.  Some sweet, others tart, berries are a delicious and nutritious treat and can be eaten whole, served fresh, frozen or in baked goods. Berries are available all year from a variety of sources, though most are considered summer fruits.  They are best consumed within 2-3 days and should be washed just prior to serving but can be kept frozen for up to a year. 

Berries are a great fat-free source of nutrients such as vitamin C, fiber, and antioxidants and should be included in your daily recommended 5 servings of fruits and vegetables for optimal health.  Eat fresh, dried, canned, as a jelly or jam or add as a topping to cereals, yogurt, waffles, ice cream, salads and sorbet, or add to your favorite smoothie, beverage, sauces and baked goods such as pies, tarts, and cakes.

BERRY VARIETIES

Blackberry Black/Red Grape Blueberry Boysenberry Cranberry Currant Gooseberry Green Grape

Lingonberry Loganberry Mulberry Fuyu Persimmon Hachuya Persimmon Raspberry Strawberry

© Chef LaLa

Mushrooms are a great low-calorie, sodium-free, fat-free source of potassium and other nutrients and lend a fun flavor and texture to stir-fries, casseroles, pastas, rice dishes, pizza, meat dishes, burgers, salads and more.  Available in many varieties, mushrooms are a great addition to a multitude of dishes and are even great as a grilled, sautéed, baked or fried side dish.  Be sure; however, to use fresh, closed-gill varieties from your market as the ones that are decaying or picked from your own garden may be poisonous/toxic.  Try marinating, stuffing, pickling or many other options for enjoying mushrooms.

© Chef LaLa

Whether served raw or cooked, vegetables are excellent sources of vital nutrients for our bodies to function properly.  Each vegetable provides something different so, as with any food, its a good idea to have variety to gain the maximum nutritional benefits as well as experience the many flavors and textures out there.  One of the best ways to cook vegetables easily and still retain the color, texture, flavor and nutrients is to steam them.  If you don’t have a steamer, you can simply use a saucepan on your stovetop or your microwave and achieve the same results. 

To steam on the stovetop, you will need a large cooking pot and a steamer basket or collander that fits inside. Fill the pot with enough water to touch the bottom of the colander or steamer basket. Once the water comes to a boil, add vegetables and loosely cover to let the steam escape.  You can even add some herbs to the cooking water for added flavor and aroma.  When steaming in the microwave, place your vegetables in a microwave-safe bowl, add a few tablespoons of water, cover with microwave safe plastic wrap, leaving one corner open to vent.

All vegetables have different cooking times depending on their size and thickness, but most take no more than a few minutes. For the more commonly steamed vegetables, refer to the following chart:

Vegetable	Stovetop Steam Time	Microwave Steam Time
Asparagus	4-6 minutes depending on thickness (will be darker color when done)	4-6 minutes depending on thickness (will be darker color when done)
Broccoli	5 minutes (will be darker color when done)	3-5 minutes (will be darker color when done)
Brussel sprouts	10 minutes	7 minutes
Carrots	Sliced ¼” thick 6-8 minutes	Sliced ¼” thick 5 minutes
Cauliflower	6 minutes	3-4 minutes
Green Beans	5 minutes	3-4 minutes
Peas	3 minutes	1-2 minutes
Zucchini	6-7 minutes	6-8 minutes

© Chef LaLa

Fresh herbs are an easy, aromatic way to add flavor to your meals without adding fat and calories.  The amount of chopping required depends on the dish you are cooking.  Some dishes require flavor without diminishing the overall appearance of the dish, such as when cooking fish, chicken or meat, so finely chopped herbs work best.  For the best flavor and aroma, fresh herbs are best added toward the end of the cooking process for just enough time to infuse flavor but not so long that they are overcooked or take over the dish. You can always use a whole leaf or sprig of the herb as a garnish on the plate.  Keep in mind that the amount used fresh is different. Salads and salsas; however, benefit from larger leaves chopped just enough to release their flavor but leave them easily identifiable and very much a part of the appearance as well as the flavor and aroma of the dish. Be sure to rinse your herbs in cool water and pat dry thoroughly before chopping to maintain crisp leaves and avoid creating a paste.

© Chef LaLa

MSG as a food ingredient has been the subject of many health studies and much controversy over the years and has caused many restaurants and food suppliers to label their food as MSG free, though that may be misleading.  What is MSG exactly and why is it such a problem?  MSG is a man-made sodium salt of glutamate flavoring compound that mimics natural glutamates found in many common foods.  Though it is clear that some people are MSG sensitive, a 1995 FDA report concluded that MSG was safe for most people when “eaten at customary levels.”  Those who consider MSG to be dangerous warn to steer clear if you are sensitive to MSG, keeping in mind it is hidden in many foods and you may not know from reading the label.   If you are consuming too much of it, as with any food you are sensitive to, experts warn you might experience some serious health problems. 

How do you know if MSG or other glutamates are in your food?  Monosodium glutamate is one of several forms of glutamic acid, a natural amino acid produced by the human body and occurs naturally in many protein foods such as cheese, milk, mushrooms, meat, fish and many vegetables such as tomatoes.  Glutamic acid and its salts are also found in hydrolyzed vegetable proteins, autolyzed yeast, yeast extract, soy extracts, and protein isolate, which may appear as spices or natural flavorings in many of the foods we consume.

Source: U.S. Food and Drug Administration

For more information about food sensitivities or allergies, contact your health care provider. 

© Chef LaLa

Wake up and eat your breakfast…then eat some more!  Yes, you should eat, especially if you want to lose weight and stay healthy!  It’s what you eat that makes all the difference to keep your body healthy and keep a steady metabolism to burn off the extra pounds that could put you at great risk for disease and even death.  66% of American adults are considered overweight or obese and at great risk of diabetes, heart attack, stroke and other diseases associated with extra weight putting undue stress on our bodies that lead to the leading causes of disease and death. Start on the path to good health now by adding texture, flavor, fiber, and nutrition and cutting fat in very simple ways and you will stay satisfied and see results quickly.

With the vast majority of the American population, especially kids, lacking enough calcium for strong bones and teeth, it’s time to get creative and find flavorful new ways for your family to get the recommended daily amount.  Even individuals who are watching their fat intake or lactose intolerant can benefit from eating cheese.  Small amounts of cheese which is easier to digest than milk, due to the fermentation process, can provide large amounts of calcium.  What better way to get your body strong than to enjoy some flavorful, delicate cheeses from around the world. Cheese became popular around 4000 years ago when people started breeding animals and processing their milk to produce cheese, a great source of calcium and protein.  Cheese is most commonly made from cows milk, however, there are varieties made from other mammals including sheep, goats, buffalo, reindeer, camels and yaks. One of the most nutritious cheeses in terms of low calories, high protein and calcium, is Romano cheese with 452 mg of calcium and only 165 calories per 1.5 ounces. Other good sources of calcium include: Swiss, part-skim ricotta, pasteurized process American, provolone, part-skim mozzarella and cheddar cheese. 

Need a little more excitement and like to experiment with flavor?  There are many varieties of cheeses, some with mild flavor, strong flavor, some soft, some hard, with flavors and textures for all palates. Check the yellow pages for cheese shops in your area or visit your local specialty market, supermarket or farmer’s market.  Try samples, ask for recommendations, and enjoy.  Cheese is great for entertaining, as a fondue, as a snack in your child’s lunch, or a mid-afternoon treat or appetizer before dinner.  Be sure to store and serve cheese at recommended temperatures and choose cheeses for children, pregnant women and people with weaker immune systems that are pasturized.  Most cheeses are; however some softer cheeses such as brie and cheeses in other countries, though flavorful and quite safe for adults in good health, can contain bacteria that can make some people ill.

Try cheese cubes as a snack or appetizer or cheese slices on crackers or in your favorite sandwich.  Try shredded or grated cheese on fresh or baked pasta, in soups, salads or on vegetables. Remember a little goes a long way and you can mix flavors.  Savor the taste and texture and enjoy with your favorite beverage!

© Chef LaLa

Cilantro, also known as coriander, Mexican Parsley or Chinese parsley, is a wonderful, delicate year-round herb, thought to be an aphrodisiac and have healing properties, and adds great flavor to a variety of foods.  Cilantro is the leaf of the plant while coriander, from the same plant, is the seed and has a very different flavor.  One cannot be substituted for the other, though some countries refer to cilantro as coriander, so when recipes call for fresh coriander or coriander leaves, they are referring to the cilantro leaf. 

Dishes made from the Cilantro plant, whether in the form of leaves as cilantro or seeds as coriander, are commonly found in a variety of cuisines including Middle Eastern, Mediterranean, Indian, South Asian, Mexican, Latin American, Chinese, African and Southeast Asian. Culantro, an herb related to cilantro, is widely used throughout the Caribbean, Latin America, and the Far East.

Fresh herbs really have the best aroma and flavor, so look for fresh cilantro in your supermarket produce department, sold in bunches similar to flat-leaf parsley. Look for unwilted leaves that are medium green in color. Cilantro can be stored in the refrigerator in a plastic bag for up to a week and should be washed in cool water and patted dry before use.  Roll a bunch, stems and all and chop into small pieces.

Try some cilantro today….

·         Roll goat cheese in chopped cilantro

·         Use cilantro leaves instead of basil in tomato-mozarella salad

·         Sprinkle 1tbsp chopped cilantro over scrambled eggs

·         Add a few leaves to grilled cheese sandwiches

·         Use a bunch as a brush to baste veggies on the grill

·         Garnish Bloody Mary’s with a whole sprig or two

·         Use in marinades for chicken, fish, shellfish, lamb, and pork

·         Use in salsas and in sauces such as pesto, chutney, and tzaziki

© Chef LaLa

Summer is almost here and summer vegetables are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer veggies are not only nutritious and delicious, they’ll help you look and feel your best by providing vitamin C, potassium, lutein, folate, iron, fiber, and essential hydration.  Try one or more of these summer veggies today:

Arugula	Eggplant	Potatoes
Avocados	Garlic	Shallots
Green Beans	Kohlrabi	Summer Squash
Beans	Mushrooms	Swiss chard
Beets	Okra	Tomatoes
Collards	Onions	Zucchini
Corn	Sugar Snap Peas
Cucumber	Peppers

Try some of these ideas… 

·         Skip the chips which make you thirstier and opt for bright crunchy carrots and celery which are low in calories and fat and high in nutrients that will keep you feeling refreshed

·         Add some fresh veggies to your summer salad for a cool light meal packed with nutrients

·         Load your baked potato or pasta with cooked veggies instead of butter or rich sauces or even toss with light olive oil or add to your favorite light sauces to give you flavor and energy on a hot summer day 

* One serving of vegetables is equivalent to ¼ cup dry or one medium sized fresh vegetable such as a carrot or ¾ of a cup of juice or ½ cup cooked or 1 cup raw veggies.

© Chef LaLa

Summer is just around the corner and summer fruits are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer fruits are bright, smell sweet and come from exotic places, regional farms, and even your own backyard.  They are not only good, they’re good for you - providing nutrients such as vitamins A, C, E, beta-carotene, magnesium, potassium, antioxidants, fiber and other nutrients as well as great hydration from fresh fruits to keep you looking and feeling your best.  Try one or more of the following today:

Be sure to pick unblemished fruits that show no signs of mold, bug infestation or are overly squishy.  If you are uncertain how to choose fruits that are ready to be eaten, ask the produce manager or local farmer you are buying from – they will be glad to help you and will often offer you a sample to try.

For fun, healthy treats for the whole family, try:

·         Adding sliced citrus fruits like lemon, lime, or orange to your still or bubbly water or making ice cubes from fruit juice rather than reaching for a soda.

·         Try freezing seedless grapes or grabbing a handful of berries for a refreshing snack rather than candy. 

·         Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.

·         Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.

* One serving of fruit is equivalent to ¼ cup dry or one medium sized piece of fresh fruit such as an orange or ¾ of a cup of juice.