BUILDING BETTER ICEBURG LETTUCE
There's good news if you grew up eating iceberg lettuce and love its crunch but worry about its less-than-stellar nutritional numbers. USDA Agricultural Research Service (ARS) plant breeders in Salinas, California, have developed an experimental technique to boost iceberg's nutritional value. The scientists pried open the leaves of iceberg lettuce as the plants grew, preventing the formation of tightly closed heads. With more surface exposed to sunlight, the lettuces accumulated twice as much iron and calcium and five times as much vitamin C as typical iceberg lettuce. Now the researchers are determining how to help developing plants store these nutrients without changing the features that have made iceberg America's favorite lettuce.
Source: Tuft's University Health & Nutrition Letter, August 2008.
KEEP CONSUMPTION OF PROCESSED MEATS TO A MINIMUM
Several studies have linked the consumption of red and processed meats to increased risk of colorectal cancer. According to a study of 148,610 people ages 50 to 74, published in 2005, people who consumed the most red meat (beef, pork and lamb) were 40 percent more likely to develop cancer in the lower part of the colon than those who ate the least. And those who consumed the most processed meats, such as bacon, sausage, hot dogs and cold cuts, were 50 percent more like to develop colon cancer and 20 percent more likely to develop rectal cancer. The researchers defined high red meat consumption as three or more ounces a day for men and high processed meat consumption as one ounce consumed five to six days a week. The study also showed that people who ate more poultry and fish were less likely to develop colon cancer. To reduce your risk, health experts recommend substituting fish, poultry or beans for beef, pork or lamb, and eating a diet rich in fruits, vegetables and whole grains, such as the Mediterranean diet. Taking a multivitamin that contains folic acid and increasing your intake of calcium and vitamin D may help reduce your risk of colorectal cancer.
Source: Duke Medicine HealthNews, August 2008.
OLYMPIC-INSPIRED RECIPE
Just before the Olympics began, The Daily Dish from Allrecipes.com on August 7 was Szechwan Shrimp. Knowing I had cooked shrimp in the freezer and also the rest of the ingredients, I decided to make it. The recipe is supposed to serve 4 but it was so good I think I ate half of it that night. I liked the leftovers cold, too. Since I check reviews of recipes on the internet, one person thought cooking the shrimp in the sauce made it tough. So I added the shrimp at the end, cooking only long enough to heat it thoroughly. The recipe said to adjust the crushed red pepper to your taste but I did use the maximum 1/2 teaspoon. I like it spicy but some of you may want to start with 1/4 teaspoon first before adding more. Also, I only used 2 garlic cloves instead of 4 and next time I make it I'll use a pound of shrimp because I think there's enough sauce for 4-ounces |
more. Since I buy the pound bags of cooked shrimp when it's on sale at Chief and Rays, I'll be making this frequently!
SZECHWAN SHRIMP
1/4 cup water
- 2 tablespoons catsup
- 1 tablespoon soy sauce
- 2 teaspoons cornstarch
- 1 teaspoon honey
- 1/4 teaspoon ground ginger
- 1 tablespoon canola oil
- 1/4 cup sliced scallions
- 2 garlic cloves, minced
1 pound frozen cooked shrimp, thawed and tails removed
In a bowl, whisk together water, catsup, soy sauce, cornstarch, honey, crushed red pepper and ground ginger. Set aside. Heat oil in a large skillet over medium-high heat. Stir in scallions and garlic; cook 30 seconds. Add whisked mixture. Cook until sauce thickens (doesn't take long). Stir in shrimp and cook until shrimp is heated through. Source: Adapted recipe from www.Allrecipes.com, the world's favorite recipe web site. I'm a fan of the Desperation Dinners syndicated writers, Beverly Mills with Alicia Ross, and try many of their recipes. One of my favorite fresh herbs is basil and I have enough to make a couple batches of their Easy Basil Pesto, printed in an August 2005 column. I freeze pesto in an ice cube tray, then pop them out and store in a freezer bag. With a food processor, this is really simple to make!
EASY BASIL PESTO
- 2 medium size garlic cloves
- 2 cups tightly packed basil leaves
- 1/3 cup pine nuts or walnuts (I use pine nuts)
- 1/3 cup grated Parmesan cheese
- 1/3 cup extra-virgin olive oil (I use light olive oil)
Peel the garlic cloves and drop through the feed tube of a food processor onto the moving blade. Chop finely and leave the garlic in the bowl. Rinse and dry the basil leaves, removing any large, tough stems. A lettuce spinner works well for drying. Add the basil, nuts and cheese to the processor and finely chop. Scrape down the sides of the bowl. With motor running, pour the olive oil in a thin stream through the feed tube. Continue until it is mixed in. Remove the pesto from the bowl, stirring in any olive oil that did not incorporate. Serve at once or freeze for up to 3 months (I had mine in the freezer longer and it was fine when I used it to flavor soups and other dishes calling for pesto.)
Source: Desperation Dinners, Meals in 20 Minutes, by Beverly Mills with Alicia Ross, August, 2005. |
