Category: TUTORIAL TUESDAY

TUTORIAL TUESDAY ~ If it’s blue and not a blueberry or if it’s orange and not an orange, DON”T PUT IT IN YOUR BODY! ~ BLOG 365.55

A simple rule my rheumatologist taught me holds true for most food. If it’s blue and not a blueberry or if it’s orange and not an orange, DON’T PUT IT IN YOUR BODY!

For years now the government has waffled on what you should eat and what you shouldn’t. When I was a kid they were in a “Eggs are bad for you phase”. Seems to me that has come and gone more times than I can remember so I quit listening to them and instead listen to me doctor!

When I was first diagnosed with Systemic Lupus I could barely walk because the joint pain was so horribly bad. I had been to doctor after doctor who kept throwing more and more medication at me and yet I was still getting worse.

I went from jogging every day and playing racquetball 3 times a week to barely being able to get out of bed and walk across the room, let alone across campus. Then I got referred to a specialist, a rheumatologist, who changed my life. For the first couple months she had me on a lot of, but different medication also which helped ease the pain and symptoms, but I was gaining weight and unhappy.

It wasn’t until I went for an appointment and held out my hand full of these medications and said, “I don’t want to live like this” that she smiled and said, “I’ve been waiting for you to reach this point.”
She sat me down and told me about her simple rule. If it’s blue and not a blueberry or if it’s orange and not an orange, DON’T PUT IT IN YOUR BODY! I was pre-med and so she asked me a series of semi-technical questions about which receptors in the body were set up to receive certain ingredients in foods. I think she believed that approaching it academically would make it sink in faster. And she was right. That was when the light bulb went off in my head. MOST of the “ingredients” in processed foods get sloughed off to the kidneys and liver for processing without the body even getting ANY nutrition from them.

She then sat me down and asked me to make a grocery list for the next week. I was a college kid, what did I know about scratch cooking. Convenience AND fast foods were a necessity, weren’t they? She proceeded to cross off half my list, told me to ignore the advertisers who lied regularly and taught me how to “Perimeter Shop” and we discussed the benefits of scratch cooking. Within a few weeks we were able to minimize my medications while restoring my healthy lifestyle of exercise and better food habits.

Without a doubt, scratch cooking does take longer! But, it IS healthier.

So what are “perimeter shopping” and “scratch cooking”? Both are super simple. Perimeter shopping at the grocery store is shopping the outer edges of the store – produce, meats, dairy – and avoiding anything boxed, canned or with an ingredient list you can’t even pronounce. And that’s not to say that there aren’t good foods in the center aisles or even bad foods in the perimeter aisles. You just have to learn how to distinguish them for yourself.

Ultra-processed foods are generally industrially manufactured products that contain ingredients rarely found in your own kitchen, such as preservatives, artificial sweeteners, colorings, natural flavors and emulsifiers.

So is that food ultra-processed or relatively natural? Should you put it in your body or not? Keep in mind this holds true for eating out also whether it’s fast food or fine dining. Where do they shop and what cooking processes do they use?

The bottom line is to avoid over processed foods. I keep reading about how they are linked to more and more and even more diet related illnesses – everything from anxiety, diabetes, obesity… to cancer.

I recently read that there is a simple test for testing grains, starches and carbs. Because let’s face it they are not all created equal.

The first is a ratio test. The 10 to 1 test. You want at least 1 gram of fiber for EVERY 10 grams of carbohydrates. For packaged foods like breads, crackers, pastas etc… just check the label to make this calculation. If it doesn’t pass the test check another product until you find one that does. You need this balanced ratio so you’re not choosing a food packed primarily with refined flours and sugars.

And the second is the water test which is akin to your digestive tract. Put a chunk of bread, or a cracker or some of your favorite cereal in a glass of water and let it set a few hours to see what happens. Does it hold together or fall apart? Your mind is probably telling you it’s bad if it’s DOESN’T fall apart, but guess what, it’s wrong.

Ultra-processed foods will fall apart while minimally processed foods will stay primarily intact. You want that food to break down because of the enzymes in our mouths and stomachs that allow these foods to be absorbed by our bodies in a healthy manner AND at a healthy rate, NOT before! Slower digestion is good for you. Give your liver a rest and let your metabolism do its job at a healthy rate. In the long run, you’ll reduce your risk of weight gain, diabetes and other ailments.

Ultra processed foods break down into simple sugars too fast! Many times not making it all the way into your gut to feed healthily on the necessary microbes before breaking down. If they break down too quickly into the simple sugars you get a glucose spike that can lead to diabetes and insulin resistance.

TUTORIAL TRIVIA TUESDAY ~ EMULSIFICATION ~ BLOG 365.48

Emulsification is the process of combining two otherwise immiscible liquids together. Immiscible liquids are those that are incapable of being mixed or blended together without adding an emulsifier, liquids that won’t stay mixed on their own without quickly separating into 2 layers. But, add an emulsifier and a good whisk to create the force to break apart oil and disperse it into the water molecules and they’ll be thick as thieves. The emulsifier prevents the oils particles from rejoining.

But, be careful! Agitation, time and even temperature can make or break your emulsion. This is exactly why it’s SUPER important to add your oil in a VERY slow, thin stream when whisking so that the oil can be agitated JUST enough and incorporated evenly into the vinegar component.

Emulsions can become lumpy or thin at high temperatures or your butter sauces may break from too much heat when the butter fats separate.

Everyone knows that oil and water don’t mix, at least not by themselves. BUT, if you break them apart into LOTS of tiny droplets you CAN force them into a thick emulsion known as an aioli, vinaigrette or sauces such as Hollandaise.

Emulsifiers are the “mediators or peace keepers” and are primarily proteins such as the humble egg yolk which is a natural lecithin and one of the most common, liquid lecithin which is generally derived from soybean or sunflower oil or even mustard, all of which are “middle of the road” (not too water repelling AND not too oil repelling) molecules that coat oil droplets, preventing them from separating. These agents act as “mediators”, reducing the surface tension and creating a protective barrier around dispersed droplets to prevent them from re-joining.

Emulsification is essential for creating stable food products, pharmaceutical lotions as well as biological digestion. 

Stability depends on the force applied and the strength of the emulsifier.  Emulsification transforms oily, separated liquids into thick, creamy and “stable,” mixtures. Vinaigrettes typically are only temporary emulsions and require shaking to re-mix for each application. Add that humble egg and you now have a stable “vinaigrette” like mayonnaise.

Emulsification is important in food preparation, but also in many other products like creams, lotions and ointments.

There are two primary types of emulsifiers are:

  • Oil-in-water where oil droplets are suspended in water such as milk, mayonnaise, vinaigrettes, sauces and ice creams.
  • Water-in-oil where water droplets are suspended in oil such as butters and margarines.

Mustard, bottled mayonnaise and honeys are easily accessible emulsifying agents that can be whisked into vinaigrette for a smooth salad dressing and easily found in most pantries. Other, but lesser known emulsifiers include tomato paste and garlic paste also create a rich, creamy emulsion of garlic and oil.

TUESDAY TRIVIA ~ SLOW COOKER SECRETS & TIPS ~ BLOG 365.34B

I’m continuing on with the slow cooker theme while we’re still in winter and my slow cooker is in use regularly. Last week I talked about the invention of the slow cooker. So, this week let’s talk about some secrets and tips to get the most out of your cooker.

Slow Cookers come in a variety of shapes and sizes these days and from a multitude of manufacturers. I recently saw an old West Bend in an antique store that was in pretty good shape for its era.

Not every slow cooker is right for every recipe though. I, myself have 4 different types. And I use each one for different reasons and recipes. For example when making most of my chicken breast or pork chop recipes, I LOVE using my long flat one to have a single layer, but for soups or chilis I LOVE my NINJA slow cooker because of all the options for browning meats first right inside the cooker and varied temperature options.

SLOW COOKER SECRETS

  • Did you know they make disposable liners for your slow cooker? I buy them at my local grocer 4 for $1.29 and they are a real time saver for clean up! If you don’t use these, be sure to spray the crock before use to make your clean up easier.
  • The more marbling or fat to a cut of meat means more liquid that is released during the cooking requiring less added liquid.
  • Vegetables tend to cook slower than meats and should be placed on the bottom for direct contact with the cooker unless the recipe states otherwise.
  • Pasta should be cooked separately and added last to any slow cooked meal to maintain their texture.
  • Long grain converted rice is best for use in a slow cooker.
  • Dried beans take longer to tenderize if mixed with sugar, salt or acids. Be sure and soak beans for at least 8 hours before beginning your cook time. Save the salt, sugar or acids for the end of your cook time.
  • FRESH herbs and spices are better than dried because they take longer to release their flavors. If you must use dried use whole or crushed and avoid ground all together.
  • Both dairy and seafoods break down when cooked for extended cook times. Unless otherwise indicated, any dairy or seafood should be added in the last 15-20 minutes of your cook time.
  • Defrost frozen foods before adding them to your slow cooker to insure foods reach a safe internal temperature and cook evenly.
  • ALWAYS allow the ceramic crock to cool COMPLETELY before washing to avoid cracking the insert.
  • NEVER immerse and slow cooker with a non-removable crock in water. Unplug it and wipe clean or better yet use a liner for easy clean up.

SLOW COOKER SUCCESS TIPS

  • Be sure a trim excess fats from meats before slow cooking. Browning the meat before adding it to the slow cooker adds a depth of flavor also.
  • Soups, stews and chilis made in the slow cooker are pretty forgiving on time. It’s okay if you run a little late. Low and Slow is my advice.
  • Resist the urge to continually peek inside while the slow cooker is doing its job!! Each time you do, it releases heat and moisture! Each time you remove the lid can add 20-30 minutes to your cook time! There is usually no need to stir the ingredients during the cooking time unless the recipe specifically tells you to.
  • When opening the cooker when it’s time to serve lift the lid AWAY from the food to avoid making things soggy from dripping condensation.
  • When making roasts or stews, pour the liquids directly over the meats. Avoid the desire to add more liquid than called for. Meats will release quite a bit of moisture as they cook and there is less evaporation than traditional roasting methods.
  • Be sure and use wooden or silicone utensils to avoid scratching the interior of your cooker, especially if using one of the newer coated ones like a NINJA.
  • Rule of thumb is that 1 hour on HIGH equals 2 hours on low.
  • If your cooker has a removable insert, you can usually add your ingredients the night before and refrigerate the entire insert until time to start cooking. Cold ingredients can increase your cook time. If time permits, bring your refrigerated crock to room temperature before you begin.

SLOW COOKER SAFETY

  • Newer slow cookers tend to cook with higher temperatures than older ones. Maintaining even temperature is the key to success whether you inherited an old one from your grandmother or have just bought a new one.
  • Rule of thumb is to fill your slow cooker between 1/2 to 2/3 full. As you can see from the game of Jenga my girlfriend plays with hers every week, this is rule meant to be broken. By the end of the day she has a crock pot full of the MOST delicious chicken for Taco Tuesday.

TUTORIAL TUESDAY ~ HOW MANY TIMES CAN YOU REUSE FRYING OIL? ~ COOKING OIL ~ BLOG 365.6

HOW MANY TIMES CAN YOU REUSE FRYING OIL?

Typically you can reuse cooking oil MANY times, BUT it depends on what you’re frying! The type of oil can make a difference also. What you’re frying also makes a difference. Just remember that frying oil takes on the flavor of whatever it originally fried. Keep this in mind for future frying. If you used oil to fry fish, it probably won’t be good for frying donuts next, but you can go in reverse — the oil you fried donuts in would be just fine for frying fish or something savory.

Frying oil has a longer lifespan than people realize and it can be used several times before you need to dispose of it. Reusing oil is the best way to reduce not only waste, but also the cost of frying. 

Frying things like French fries or chips without breading allows you to reuse oil 8-10 times.

Frying things like fish or chicken with Breading you can only reuse the oil 2-4 times. Items like fish can transfer flavored and particles that will make your oil smell rancid, smoke heavily or just become dark and foamy.

Straining your oil properly and storing it in airtight containers helps. BUT, oil degrades with EACH heating so you need to use your best senses and air on the side of caution.

Signs that it’s time to dispose of your oil:

  • Smell: Rancid, musty, or “off” odor.
  • Appearance: Dark, cloudy, or foamy.
  • Performance: Smokes easily before reaching cooking temperature or food becomes soggy/greasy. 


How to reuse frying oil and How to Extend Oil Life:

  • Cool & Strain: Let oil cool, then filter out all food bits with cheesecloth or a fine-mesh sieve. 
  • Store Properly: Keep filtered oil in a sealed, light-proof container away from heat. 
  • Replenish: Top off used oil with fresh oil to maintain quality. 

How to dispose of frying oil:

Eventually, frying oil hits a point at which it can no longer be used. When this happens, it’s time to dispose of it, which can be difficult.
Do not pour it down your sink drain. The oil can congeal and clump, clogging your pipes and leading to a plumbing disaster. 

  • Solidify it, then trash it:
  • Transfer it to a closed container, then toss it: You can pour your oil into a sealed disposable container (like the bottle it originally came in), close tightly, and throw it away.
  • Recycle it: Depending on where you live, you may be able to recycle your used oil. Use the handy navigator from Earth 911 to search for recycling drop-offs near you, or check with local services.