Category Archives: nuts


nut butter

Battle Of The Nut Butters: Peanut Butter Vs. Almond Butter

When it comes to nut butter most people tend to lean toward peanut butter. It's not the only option out there, however, as almond butter is another equally delicious choice. Both peanut butter and almond butter are versatile when being used for cooking or baking, both come in chunky or smooth, and both can be a great right-off-the-spoon snack. There are, however, a number of differences between them; let's dive into the details and break it all down:

Nutrition

Peanut Butternut butter

  • Protein - Peanuts are high in protein
  • Fats - Peanuts contain mostly unsaturated fats
  • Vitamins and Minerals - Peanut butter is considered to be a good source of Vitamin B6, niacin, and magnesium.
  • Nutrition facts for 1 Tablespoon of peanut butter -
    • Protein: 3.6 g (8% DV)
    • Carbs: 4 g
    • Fiber: 0.8 g (4% DV)
    • Fat: 8 g (13% DV)
    • Sugar: 1.7 g

Almond Butternut butter

  • Protein - Also a good source of protein, almonds have slightly less than peanuts
  • Fats - Almonds are mostly monounsaturated fats
  • Vitamins and Minerals - Almonds are a great source of Vitamin E, iron, magnesium, and calcium. They have far more calcium than peanut butter. Per tablespoon, almond butter has 56mg as compared to 7mg for peanut butter
  • Low in Carbs - Almond butter is relatively low in carbohydrates
  • Nutrition facts for 1 Tablespoon almond butter:
    • Protein: 3.4 g (7% DV)
    • Carbs: 3 g
    • Fiber: 1.6 g (7% DV))
    • Fat: 9 g (14% DV)
    • Sugar: 1 g

So What's The Difference?

In addition to the difference in nutritional breakdown, there are several important differences between almonds and peanuts:

Legume vs. Nut

One important distinction lies in their botanical origins. While almonds are tree nuts, peanuts are not nuts at all but rather fatty legumes, meaning they belong to the same food family as beans and lentils.

Aflatoxin

Peanuts, and indeed all peanut products, including peanut oil, can be susceptible to aflatoxin, a naturally occurring mycotoxin produced by an Aspergillis fungus that grows in the soil. Especially when peanuts are stored improperly, or if exposed to warm humid conditions, peanuts can be highly susceptible to contamination by aflatoxin. High levels of exposure to aflatoxins in people potentially creates a risk for health conditions such as liver damage or cancer.
 
Although almonds can potentially also be susceptible to aflatoxin since it is a naturally occurring substance, however, studies show that contamination levels are very low.

Pesticide Contamination

Research has shown that peanuts, due to their growth and storage conditions, can potentially be highly contaminated by pesticides. This raises concerns about the potential impact on health when peanuts, peanut butter, or other peanut products are consumed regularly. The USDA identified 8 specific pesticides found on peanuts:
 
  • Piperonyl butoxide
  • Dichlorodiphenyldichloroethylene (DDE)
  • Pentachloroaniline (PCA)
  • Quintozene (PCNB)
  • Fluazinam
  • Pentachlorobenzene (PCB)
  • Carboxin
  • Malathion
 
To avoid these pesticides it's important to choose organic peanut butter. It's also best to read the label, for both peanut butter and almond butter, and avoid added oils, sugars, or salt.

In Summary

When choosing between almond butter and peanut butter, both provide some nutritional benefits. While almond butter offers more monounsaturated fats, more micronutrients, and less carbohydrates, peanut butter provides a slightly higher protein content.
 
However, it's essential to take into account the potential concerns for contamination from aflatoxin and the pesticide residues found in peanuts. Choosing organic options may help reduce the risk.
 
Remember to read the label and keep in mind that personal preference, dietary needs, and awareness of potential contaminants should help guide your choice.
 
Sources

Robyn O’Brien. “Food Allergies: The Hidden Truth About Peanuts.” Robyn O’Brien, 2019, robynobrien.com/food-allergies-the-hidden-truth-about-peanuts/.

Author links open overlay panelA.M. Torres a b, et al. “Review on Pre- and Post-Harvest Management of Peanuts to Minimize Aflatoxin Contamination.” Food Research International, Elsevier, 28 Feb. 2014, www.sciencedirect.com/science/article/abs/pii/S0963996914001331.

Cao, Weiya, et al. Toxicology Mechanisms and Methods, vol. 32, no. 6, 11 Jan. 2022, pp. 395–419, doi:10.1080/15376516.2021.2021339.

Kanik, Tugce, and Bulent Kabak. Journal of Food Safety, vol. 39, no. 4, 25 Apr. 2019, doi:10.1111/jfs.12646.

Network, Pesticide Action. What’s On My Food :: Pesticides on Peanut Butter, www.whatsonmyfood.org/food.jsp?food=PB.

 
 

Guide To Freezing Food: What You Can And Can’t Put In The Freezer

Did you know that the United States is the global leader in food waste? In fact, nearly 40% of the US food supply is wasted each year. That’s approximately 133 billion pounds and $161 billion worth of food.

According to the US Department of Agriculture (USDA), food spoilage is one of the main reasons why Americans throw out food. So how do we tackle food waste? The USDA suggests improving labeling, food storage, cooking methods, among others. 

To help with the movement against food waste, let’s talk about one of the greatest inventions that can help avoid spoilage– the freezer!

Here’s some food for thought: freezing is one of the oldest and safest methods to preserve food, with no chemical preservatives needed. However, many of us are not sure how to properly freeze food.

Which food is safe to freeze? How long can you freeze food? Is it okay to refreeze thawed meat?

Print and stick these guidelines on your fridge door for every family member’s reference: 

Food you can freeze

 

Truthfully, You can freeze almost any food, except for canned food or eggs in shells . Canned foods may be frozen once the food is out of the can. 

  • Baked goods – Be sure to wrap it in parchment paper before you wrap it in plastic or foil. If possible, consider storing in glass containers.
  • Cheese – If it is brick or shredded cheese, such as cheddar, Colby, Monterey Jack
  • Dairy – Be aware that cottage cheese, cream cheese, sour cream, etc. can be a little more liquidy after thawing.
  • Raw eggs – It is not safe to freeze raw eggs in the shell.  Eggs can be frozen either just the yolks beaten together, just the whites beaten together, or yolks and whites beaten together and then put in the freezer. Frozen whites will not loft after thawing. Be sure to label your package with the number of eggs. These are best for omelets, quiche, or baking.
  • Guacamole – Be prepared to eat it all when you thaw it because it turns brown pretty quickly (i.e., freeze in small containers).
  • Herbs (fresh) – Wash and dry thoroughly before freezing. You can also mince and put into an ice cube tray with some oil to make herbed oils for cooking or roll into butter and freeze this compound butter for cooking.
  • Honey – Theoretically, honey lasts a v-e-r-y long time, so there’s no need to do that.
  • Hummus – Fresh hummus is so much better.
  • Jam – Most jams are store-bought and shelf-stable. Otherwise, I’m assuming that you’re making your own and simply don’t want to process it. In that case, make sure there is some expansion room at the top of the container (this is called headspace).
  • Margarine – You can freeze it, but I DON’T recommend eating margarine! 
  • Cow milk – Pour a little out of the container to allow for freezer expansion
  • Nuts – A freezer is a perfect place to store them because they don’t go rancid quickly from all of their natural oils.
  • Orange juice – Although it freezes better (i.e., won’t separate as much) in smaller containers, it needs to be stirred to bring back together after thawing.
  • Salsa – You need to make sure there’s a little space at the top of the jar for the salsa to expand. Thaw fully and stir to combine before eating.
  • Wine – Technically yes, it supposedly does well in ice cube trays. I’ve had mixed success with this. My recommendation is to get a mother of vinegar, a vinegar crock, and use leftover wine for making vinegar instead.

Food you shouldn’t freeze

 

Some foods don't freeze well, such as mayonnaise, cream sauce, and lettuce. Cooked meat tends to dry out when frozen, so raw meat and poultry will maintain their quality longer in the freezer.

  • Almond milk – It separates, and the texture is pretty gross!
  • Coconut milk – It’s best for baking or including in something else. I don’t like the way it tastes/feels after it’s been frozen
  • Deep-fried food – You’ll lose that nice crisp and make them soggy
  • Cream-based products such as sour cream – The texture will change. Frozen sour cream is best used in cooked dishes
  • Mayonnaise – The texture can be a bit off after it’s frozen. But mayonnaise is so easy to make at home that I suggest having the ingredients on hand rather than freezing it.
  • Soft cheese – Brie and camembert can be technically frozen, but their consistency changes after thawing. Goat cheese seems to freeze okay, but the flavor may change slightly.
  • Cooked pasta – If it’s not al dente, it could become mushy and disintegrate when you reheat it
  • Gravy – As long as it is flour-based. Cream or milk-based gravies will not freeze well
  • Vegetables with high water content – These foods can become soggy and water-logged when thawed.
  • Salad – Does not freeze well

How long can you keep food in the freezer?

 

According to FoodSafety.gov, “frozen foods stored continuously at 0 °F or below can be kept indefinitely.” Note that the guidelines for freezer storage below are for quality only. 

  • Hotdogs, bacon, sausage – 1-2 months
  • Luncheon meat – 1-2 months
  • Hamburger and other ground meats – 3-4 months
  • Fresh beef, lamb, and pork – 4-12 months
  • Cooked, store-wrapped ham – 1-2 months
  • Fresh whole chicken –  One year
  • Raw eggs – One year
  • Soups and stews – 2-3 months
  • Leftovers, such as cooked meat and poultry – 2-6 months

Food Safety During Power Outage

 

During a power outage, the refrigerator can keep the food safe for up to 4 hours. It’s safe to discard refrigerated perishable food such as meat, poultry, fish, eggs, and leftovers after 4 hours to avoid food poisoning. 

You may also want to keep a nickel in your freezer to let you know just how much the contents thawed during a power outage. Put a cup of water in the freezer. Once it’s frozen place a nickel on top of it.  If the power goes out the nickel let’s you know if your food stayed frozen. When you look at the cup after a power outage if the nickel is below the surface of the ice (or even, sadly, at the bottom of the cup) that let’s you know your freezer defrosted significantly and the items in it thawed and then refroze. They are most likely no longer safe to eat and should be thrown out. ⁠

Easy & healthy freezer meal recipes

 

If you’re looking for ideas on how to fill your freezer, refer to my Fast Fun Freezer Meals class. Get the information and recipes you need to prepare for a week’s worth of dinner — ready to put in the freezer in less than 90 minutes!

Do you have freezing or any food-related questions? Follow me on Instagram @theingredientguru; I’d be glad to reply to your comments! 


Sources:

  •  https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
  • https://www.usda.gov/foodwaste/faqs
  • https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/freezing-and-food-safety

How To Pick Healthy Non-Perishable Snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

  • Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
  • Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
  • Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
  • Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
  • Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
  • Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
  • Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

  • excess sugar (more than 4 g per serving)
  • artificial sweeteners
  • artificial flavors
  • artificial colors
  • ingredients you don't understand
  • starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

How To Make Non-Dairy Milk

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products. 

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

  • 2 cups almonds
  • 4 cups filtered water
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract (optional)
  1. Soak almonds in water overnight
  2. Discard soaking water and rinse almonds well
  3. Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
  4. Blend on high speed for 2 minutes
  5. Strain through cheesecloth or a nut milk bag
  6. Solids can be refrigerated and used in baking within 4-5 days
  7. Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

Sources

 
Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896

sprout nuts and seeds

The Easy Way To Sprout Nuts And Seeds

Why Sprout Nuts and Seeds

Nuts are one of the healthiest and nutrient-dense foods. They are known to contain high levels of key minerals such as calcium, iron, omega 3 fats, and vitamin E. Studies have shown that consuming nuts may also help fight various conditions such as cancer, heart disease, Alzheimer’s and depression.

Although rich in many nutrients, they have a mechanism that makes it rather hard for the human body to absorb these items. Enzyme inhibitors and toxic substances such as goitrogens and phytic acid make it hard both to digest and take up the nutrients contained in the nuts and seeds.

Fortunately, there’s a simple and natural way to get rid of these substances. Sprouting, sometimes referred to as soaking softens and readies the nuts or seeds for germination. When they are sprouted it forces them to get shed the phytic acids and other protective substances that ensure their survival but inhibit nutrient absorption. It also gives a little bit of a nutrient bump due to the sprouting activity.

It is, therefore, really important to soak and sprout nuts and seeds before consuming them in order to get the most nutrition possible out of them.

Once soaked, the nuts make the perfect snack or addition to your smoothies. They are also great for making nut-butters which are a great snack when added to sliced apples or pears, on celery, or used in a wide variety of recipes.

How to Sprout

Sprouting the nuts and seeds is quite simple.  All you need is a glass jar, some sea salt, water, and the nuts or seeds you want to sprout. If you're using a quart jar you can make 4 cups, a pint jar will yield 2 cups.  For ease of use, it's best to get wide-mouth canning jars.

The nuts and seeds need to be raw, unroasted, and unsalted in order for this process to work.  I do not recommend mixing the nuts and seeds together, even if they require the same amount of time for soaking. Personally, I find it better to soak each one individually. If you want to turn them into a trail mix or use them combined you can do that after they have been sprouted and dried.

Simply put the nuts in the jar, add two teaspoons of sea salt, fill it up with water and leave to soak for the required period of time.

How long to soak for sprouting

Every nut or seed has a different soaking period. Here’s a chart to help you understand the timing needed to soak each different kind.

  • Almonds – 8 to 12 hours
  • Brazil nuts – 8 hours
  • Cashew nuts – 2 to 3 hours
  • Hazelnuts (filberts) – 8 to 12 hours
  • Macadamia nuts – 2 hours
  • Pecans – 4 to 6 hours
  • Pistachio nuts – 6 to 8 hours
  • Pepitas – 8 hours
  • Sesame – 8 hours
  • Sunflower seeds (no hull) – 2 hours
  • Walnuts – 4 to 8 hours

Once you have removed the seeds and nuts from the water, you can dry them; the best way is to use a dehydrator or oven. If you opt to use the oven, set it at 150F and let the seeds and nuts dry for 12 to 24 hours. Make sure that they are completely dry before removing them. For the dehydrator, it depends on how well yours works, if you have a manual you can check it for recommended drying times.

It is important to note that not all seeds can or should be sprouted. In particular, avoid sprouting chia seeds, hemp seeds, flax seeds, and pine nuts.

Nutrients in nuts

Different nuts have different nutrients making it a good idea to snack on a variety rather than just one or two.  I find that a quick and easy trail mix is 3 parts nuts, 2 parts seeds, 1 part dried fruit.  Mixing different nuts and seeds gives you a tasty treat and a nutritional boost.

For those who really want to know:

  • Acorns – highest in manganese
  • Almonds – highest in manganese and vitamin E
  • Beechnuts – highest in manganese
  • Brazil nuts – extremely high in selenium, also a great source of manganese, phosphorus, and magnesium
  • Cashews – highest in copper, but also a good source of magnesium and tryptophan
  • Chestnuts – (European) highest in manganese
  • Hazelnuts – (also called filberts) very high in vitamin E and a good source of B vitamins
  • Hickory nuts – very high in selenium, also high in magnesium, thiamin, and copper
  • Macadamia nuts – very high in selenium and thiamin, also high in copper and magnesium
  • Peanuts – not a nut, they're actually a legume, a good source of manganese and tryptophan
  • Pecans – very high in manganese, also high in copper and thiamin
  • Pistachio – very high in B6, a good source of manganese, copper, phosphorus, and thiamin
  • Walnuts – very high in omega 3 fatty acids and a great source of manganese

Recipes

Soaked/Sprouted Nuts

Raw nuts are best but for optimal nutrient density, you can boost the nutrition by soaking them.  This breaks down the phytic acid coating, an enzyme that protects the nuts until they're ready to sprout but inhibits our ability to absorb nutrients. When soaking or sprouting the nuts you remove this phytic acid coating which makes the nutrients more bioavailable. Soaking/sprouting couldn't be simpler:

Ingredients
  

  • 4 cups of nuts
  • 2 teaspoons sea salt
  • water

Instructions
 

  • Place nuts in a quart jar, add salt, and fill with water
  • Let soak overnight
  • Drain and then dry in dehydrator or oven set at 175ºF 12-24 hours or until completely dry.

3-2-1 Trail Mix

One of my favorite ways to eat nuts is to make my 3-2-1 Trail Mix. This is a great nutrient dense snack (especially if you soak the nuts and seeds ahead of time) and perfect for on-the-go or anytime you need a quick protein boost.

Ingredients
  

  • 3 parts raw nuts (soaked/sprouted preferred)
  • 2 parts raw seeds (soaked/sprouted preferred)
  • 1 part dried fruit

Instructions
 

  • Be sure to look for dried fruit that does not have added sugar, sulfites, or other preservatives

Crock Pot Roasted Nuts

Crockpot is a brand name that has become a common usage term. They're all slow cookers and in my opinion they're one of the best kitchen devices you can own. I wanted to share another great use for your crockpot, seasoned nuts. 

Ingredients
  

  • 4 c. raw soaked nuts
  • 1/2 C. melted coconut oil
  • seasonings

Instructions
 

  • Cook on low for 2-3 hours, stirring every 30 minutes, with the lid off
  • When done turn off the crockpot and let the mixture cool completely in the crock before jarring up
  • How you season them is up to you.  I have a couple of mixes that I like but feel free to go ahead and make up your own.
    1 T. Penzey's taco seasoning + 1/2 t. hot sauce or 1 t. red pepper flakes
    1 T. tamari sauce + 1/2 t. garlic powder + 1/4 t. sea salt
    1 T. curry powder + 1/2 t. ground cinnamon
    1 T. sucanat + 2 t. ground cinnamon + 1/4 t. nutmeg
    2 t. vanilla + 2 t. sucanat + 1/2 t. pumpkin pie spice

Sources

  • https://www.fastachi.com/nuts_health_benefits
  • https://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds
  • Shahidi, Fereidoon, et al. 8 Almond and Almond Products: Nutraceutical Components. Tree Nuts: Composition, Phytochemicals, and Health Effects (2008): 127.
  • Vinson, Joe A., and Yuxing Cai. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food & function 3.2 (2012): 134-140.
  • Yadav, Mukesh, et al. “Medicinal and biological potential of pumpkin: an updated review.” Nutrition research reviews 23.2 (2010): 184-190.

child's peanut allergy

Food Allergy Awareness: Raising A Child With Peanut Allergy

This article by Ned Newton shares his experience as a parent who has had to learn to deal with the issues of food allergy, his young child's health and safety, and how it has changed the nutritional plan in their home.


It seems pretty ridiculous now, but I have always remembered the one kid in my elementary school class who was allergic to chocolate. Me? I liked chocolate. A lot. But this one allergic reaction meant that any cupcakes that were brought in for birthday parties were always, to my disappointment, chocolate free.

Peanut Allergies

When my four year old son was diagnosed with peanut allergies, my first thought was about Joey from middle school. I was afraid that my son would be stigmatized, even if it was not in an overt way, for being different. Then I learned about EPI-pens and anaphylactic shock, and I had a new set of almost overwhelming concerns.

(more…)

peanut butter risks

Peanut Butter Risks And Alternatives

The FDA is out to lunch - with yet another case of food poisoning in the news it's clear that those charged with keeping our food supply safe are not doing their job.  The scariest part of this is that in the face of budgetary cuts there are talks of allowing food producers more leeway to self-monitor.  This is putting the fox in charge of the hen house.  If true sanctions and consequences were put into place there might be more attention paid to the safety of the food products.

Salmonella Contamination

Fortunately that is happening in at least one situation.  Sunland Inc, the company responsible for manufacturing salmonella-laden peanut butter in the recent outbreak has been closed.  Articles that I have seen indicate that the company was surprised by this move and thought they would be able to re-open by the end of the year.  But after reading the conditions there and the continual disregard for food safety it is good to know that they will not be allowed to continue until they can prove (not just say but prove via inspection) that they have cleaned up their act.  I hope this trend of requiring manufacturers to truly be responsible, and not just say they're following the rules, continues.

I was so upset to read this latest article from the Consumer's Union. Apparently PCA, the company responsible for the salmonella-contaminated peanut butter that has killed a number of people and sickened many more has declared bankruptcy. This effectively removes them from any legal due process being brought against them. The worst part is that they knew and ignored the fact that their product was contaminated as reported here.

The best that we can hope for at this point is that there are no further illnesses or deaths and that this will bring about much-needed changes to our food supply system.

Rat Feces

And salmonella isn't the only thing found in peanut butter.  Although this article is two years old it mentions rat feces.  I was not able to find specific mention of rat feces allowed in peanut butter (assuming that is part of what the FDA lists as "objectionable matter contributed by rodents") but did find mention of rodent hairs at 1 or more per 100 grams of product being considered an "aesthetic" (their word not mine) defect and possibly actionable. Also found in peanut butter?  Neurotoxic chemicals.  Peanuts are a highly pesticide residue contaminated crop; this makes choosing organic an important factor for those who choose to eat peanuts and peanut products.

I found it interesting to note that the article also did a side by side taste-test comparison of various peanut butters.  All of them were jarred, most had oil residue floating on the top, and sounded very unappealing from both a taste and visual perspective.  While the article didn't list the ingredients I'm sure that most of them have added fat (thus the extra oil floating at the top), sugar, and salt.  None of which is really needed for peanut butter.

Other Challenges

Over the years peanut butter has increasingly gotten a bad rap, primarily due to allergies. It's a popular legume though and that makes it difficult to tell people that they should avoid peanuts.  That bad rap, however, is not undeserved.  Part of the health challenge is that peanuts are a highly inflammatory legume.  They also tend to be high in carcinogenic aflatoxins and are frequently contaminated by the aspergillis fungus.

Additionally many health issues, from migraines to candida overgrowth to intestinal disorders are negatively impacted by consumption of peanuts and peanut products.  So while we consider them delicious they should be severely reduced or eliminated from the diet.

It turns out peanut butter used to be considered a health food and was actually only sold regionally.  Over time this has changed and we now ship the stuff all over the world. Except for the grind-your-own variety of course.

Healthy Alternatives

At my local grocery store there is a grind-your-own peanut butter machine.  At $3.99 per pound for organic, unsalted peanuts they sell a relatively creamy, good tasting, fresh smelling product.  Of course there is no way to know if anything has gotten into the peanuts in the machine; this means trusting the grocery store to clean it thoroughly on a regular and frequent basis.

For those who can have nuts, a healthier choice might be almonds, and almond butter, which is the most alkaline of nuts and has a much lower allergenic profile.

Want to know what's really in your food? Get a copy of The Pantry Principle to learn more.

National Cashew Day

This November celebrates a rather “nutty” day, the National Cashew Day. While we’re all preoccupied with Thanksgiving planning and holiday preparations, this November 22 takes a moment to celebrate this rather tasty and very special ingredient to many of today’s recipes.

While cashews were once considered to be native to Northeast Brazil, they are said to have found their roots in ancient Africa. Grown for both the cashew seed, what we call the nut, and it's outer coating, the cashew apple (haven’t seen many of these, but they apparently contain five times the vitamin C of the average orange), it is now grown throughout tropical climates, some of the prime sources being the Philippines and Nigeria.  Although less common that other tree nuts or peanuts, some people do have a serious allergic reaction to cashews.

The nut alone isn’t what it’s all about. There is far more to cashews than we think. In some countries, the juice of the cashew nut is a very popular drink, offering plenty of essential nutrients and often considered as a wholesome part of the diet. For medicinal purposes, cashews are renowned for their ability to ward off tooth infections due to the compounds naturally found in them. Parts of the cashew plants are even utilized as a medicinal aid for snake bites (such as the deadly cobra).

So, who decided that November 22 was going to be National Cashew day? Well, no one really knows.  It is believed that this tasty nut has been celebrated as far back as the 16th century.  Over the years, because of its integrity to so many different dishes found worldwide, the cashew gained fame amongst chefs and became a valued item, often appearing in restaurant specials. As its popularity improved during the fall season in America, November was designated a prime time for cashew flavored additions to dishes and today, November 22 has been designated as its celebrated day.

While most often available either salted or chocolate covered, cashews are so tasty that they stand up well on their own in a raw format.  This is the healthiest way to eat them as a mid-day or evening snack to keep your guests preoccupied while they converse with one another. We also find them in trail mixes, a great way to keep us company while traveling on the road.

However, cashews are found in far more places than just our daytime snack packs. When it comes to preparing vegetarian recipes, the cashew has a unique place on the ingredient list. In Kerala cuisine, the cashew is a vital ingredient in the dish known as Avial, which is a thick mixture of vegetables, curd, and coconut as well. Broccoli with garlic butter and cashew is also a very prominent and tasty dish, regardless of preference. Another favored recipe is Coconut Red Lentils with spinach, cashew, and lime, which makes for an amazingly healthy dish that anyone would enjoy. Additionally, cashews are an appetizing ingredient to many sauces, especially for chicken and turkey recipes. Sauces are often thickened by use of flour or other starchy alternatives, but if you’re searching for a new flavor or want to improve the nutritional value of your meal, consider some meaty dishes that utilize the healthy cashew as a saucy alternative. This holiday season, don’t neglect to introduce this fantastically delicious and amazingly healthy nut into your mealtime recipes.

Mark Gomez is owner and operator of Gomez Catering. Gomez Catering which specializes in providing full service, off-premise catering and party planning. With an emphasis on quality, customer service, and style we can help you with any size event but we believe there are no limitations when it comes to food. What lies in your imagination is our goal to create and bring to life.

photo: Midori

what's in season: june

Superfoods Trending Down

According to a recent news article, superfoods are trending down.  Not all superfoods, just the ones that have been the media darlings, acai, goji berries and the like.  I actually like this trend because as I wrote previously (back in 2008 I might add) we don't need to import superfoods. Bringing them to your table from other countries that adds to the environmental impact of sourcing them. We would do better to utilize those that are readily available.  It's more sustainable, eco-friendly, and also easier on your wallet.

What are superfoods

While there isn't a true definition for a superfood, it's generally accepted that they are foods with high levels of vitamins, minerals, and/or antioxidants. Eating them is supposed to be beneficial due to their increased nutrient values. To take advantage of their health benefits, choose local, or domestic, options.

Domestic superfoods

Berries– with lots of fiber and antioxidants they're great and easy to add to the diet in cereal, yogurt, salads, plain, anytime.
 
Eggs – high in protein (1 egg provides 6 g) with lutein and zeaxanthin (good for your eyes) eggs are nourishing, versatile and satisfying.
 
Nuts – raw and unsalted are the best. Soaked nuts are optimal for good nutrition. Providing monosaturated fats they are a great heart-healthy choice.  Add them to foods such as cereals or baked good or take some along for healthy nutrition boosting snack.
 
Broccoli – yes, it is a super food.  With an amazing nutritional punch, it provides not only fiber and a wide range of vitamins, but it also has sulforaphane which is a potent cancer-fighting detoxifier.
 
Beans – with a hefty dose of fiber and iron beans are an all-around good for you food.  Soups, stews, and dips are a great way to add them to your meals.
 
Beta-carotenes – okay so this isn't a food but rather a group of foods.  Found in orange foods (think sweet potatoes, winter squashes, carrots, etc) and dark leafy greens (the chlorophyll hides the color) like kale, spinach, collards, and more betacarotene is a powerful antioxidant that supports immune system health, reproductive health, and it's very good for your eyes.
 
So while imported superfoods may be trending down I'm rooting for an overall upward trend in the concept of nourishing foods.
 

Cookies And A Question

My friend Helene recently shared a wonderful gluten-free cookie recipe with me. She said it was so fabulous that she was going to have to freeze the cookies, otherwise she was afraid she might eat them all. Frozen cookies have never stopped me, sometimes they are even better that way.


Helene's Coconut Almond Cookies:

1 c. coconut Flour
1 1/2 c. Almond Meal
1/2 tsp salt
1/2 c. butter
1/4 c. honey
1 Tbsp Almond Extract

Mix the dough together in a cuisinart until a ball forms
Freeze dough for approximately 30 mins
Preheat oven to 350 deg F
Roll dough between two sheets of was paper
Cut cookies using a cookie or biscuit cutter
Bake for 7 mins, remove to wire rack to cool

While we were talking Helene also asked if there were any eggs in shortbread.
The answer is no. Shortbread is a particular type of cookie that has a 1-2-3 recipe. One part sweetener (usually sugar), two parts butter (or other shortening), three parts flour (although old-fashioned shortbread was and is made with oats) and then enhanced with flavorings and or spices. The “short” refers to the crumbly dough. Fat retards gluten so even if you used wheat flour, the high amount of fat would prevent the dough from forming long gluten strands.

Shortbread cookies are typically baked low and slow so they will be very light in color. They can be formed in long rectangles, also called fingers, large circles which are cut into triangles as soon as they are removed from the oven, or small round biscuits. Although most people think of them as Christmas cookies, shortbread can also be made savory (such as this Parmesan Shortbread from Epicurious).

picture courtesy of commons.wikimedia.org/wiki/File:Shortbread_fingers.jpg