Take Wellness to Heart Month

This is the theme for the annual American Heart Month sponsored by the American Heart Association. Each year there is a new theme focusing on the dangers of heart disease to emphasize the importance of prevention. Heart disease is the number one killer of men and women since 1919, killing 960,000 Americans each year at the rate of a death every 33 seconds, or 2,600 deaths each day in the U.S. Cardiovascular disease cause more deaths than cancer, accidents, and AIDS combined. Heart attacks kill at least 250,000 people a year before they reach the hospital, so it is not a good idea to wait and see if you have to change your health habits.

Dietary intake is one area considered important in prevention of cardiovascular disease. The recommendation is to eat no more than six ounces of cooked lean meat, poultry or fish each day. There seems to be a lot of confusion about wise choices in protein foods. The American Heart Association (AHA) provides this list of wise choices from the protein food category.

Some other AHA considerations in the protein foods are preparation methods. Trim excess fats from meats and skim excess fats from meat juices before adding to soups, stews, and gravies. If a whole turkey or chicken is to be roasted, the skin may be left on while cooking, then removed before serving. It is best to avoid adding fat when preparing the protein food, or adding creamy sauces and gravies after cooking.

Organ meats (liver, heart, kidneys, brain) are high in cholesterol, but rich in minerals and some vitamins. It is recommended by AHA to eat no more than one three-ounce serving of organ meat once a month.

There is so much that an individual can do to prevent or postpone heart disease. To get more information visit the American Heart Association website at <http://www.amhrt.org>. Do something positive for yourself as well as your friends and loved ones, take care of your heart.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

 

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Do Your Excuses for Poor Dietary Habits Hold Water?

Last week’s column was on healthy weight. For each of us that is different, so the emphasis should be on a healthy lifestyle, including a healthy dietary intake. Everyone has their reasons why they "can’t" do something that they really do not want to do. The December 1998 issue of the Tufts University Health and Nutrition Newsletter shows the errors of seven popular excuses for not eating properly. For those of you that do not get this newsletter, it might be interesting to look at some of the errors in excuses.

"1. Eating right costs too much." Generally the value associated with a food is based on how important the food is to the person. Many snack items that contain few nutrients cost as much as or more than foods beneficial to health. For instance many people will not think twice about paying $3.00 for a bag of chips, but will consider a pound of grapes or other fruit at that price too expensive. A gallon of soda costs $1.71 without tax when bought on sale at four dollars per case. The price of a gallon of soda goes up to $2.22, if the case costs $5.00. Soda has no nutritive value other than calories in non-diet varieties. People complain about the high cost of milk at $2.00 to $3.00 a gallon, when milk is so much more beneficial to health than soda. A study cited in the Tufts article actually indicates savings on food bills when positive dietary changes were initiated.

"2. I can’t fit in the recommended five daily servings of fruits and vegetables." A variety of vegetables can be included in soups, salads, casseroles, on sandwiches, or added to spaghetti sauce or pizza. Fruits can be used as toppings, added to quick breads, added to smoothies or shakes, added to cereals, used to make deserts, served with yogurt dips, and of course be enjoyed plain. At first it may have to be a conscious effort to increase the intake of fruits and vegetables, but it gets easier with practice.

"3. I don’t have time to eat right." Eating right doesn’t mean that meals and snacks have to be complicated. It merely means being aware of and choosing the foods needed to provide variety and balance in dietary intake over the period of a day or two. There are many convenience foods that can be included in healthy eating. Cooking "from scratch" is not essential.

"4. My sweet tooth rules, so I can’t eat well." A healthy dietary intake does not need to be an "all or nothing" situation. The top of the Food Guide Pyramid is for high fat and sugar foods that should be eaten sparingly. These are foods that should not be consumed instead of foods that provide important nutrients and fiber. It is a good idea to rein in that runaway sweet tooth to prevent an excess caloric intake after all the important foods are consumed.

"5. I enjoy (or depend on) fast food too much to eat right." Fast food in general has a reputation for being high calorie, high fat, and high salt. This reputation is well deserved by some fast food choices, but there are some better choices at fast food restaurants that are lower fat and calorie, and possibly even lower salt. Upon request, most restaurants will make the foods without the added high fat toppings. It is the overall day or two food intake that counts, so balance the less than perfect choices with foods that offer a lot of nutrients for the fat, salt and calories.

"6. It doesn’t matter that I have a lousy diet, because I take a vitamin pill." Dietary supplements are not a good reason to eat poorly. The best sources of nutrients are foods and beverages. New research has continually shown the beneficial effect of the combinations of nutrients found naturally in foods, and the natural substances other than vitamins and minerals found in foods. Advertisers make a big deal out of all natural vitamins and minerals. The foods and beverages provide true all natural vitamins and minerals, along with fiber, antioxidants, phytochemicals, and other natural healthful chemicals. The vitamin pill cannot eliminate the dietary risks associated with a dietary intake that is high in fat and salt.

"7. I eat out too much to ever be able to eat right." Eating out does provide challenges as far as the temptation to indulge in high fat, salt, and calorie foods, or to overindulge in general. Again the food intake is balanced over several meals, and most restaurants have menu items that easily fit into a healthy dietary intake. When the portion is too large, ask for a box to take the extra food home, if there is a way to keep the food safe.

Eating healthily does not mean never having any foods that we sometimes refer to as "sinful." Eating healthily means eating a variety of foods to get the proper amount of nutrients needed by the body to function properly, while balancing the calorie intake with energy needs. This is a balance over a day or even a week, so if there is a desire to improve, none of the excuses should prevent a more healthy dietary intake.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

 

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Fifth Annual Healthy Weight Week

Healthy Weight Week focuses on good health at every size. It is no coincidence that this week is soon after the New Year. Thousands of people start the New Year with a "diet," or a resolution to lose weight. Many of the weight loss programs are not nutrition based and are very restrictive. Most diets are doomed to failure, even if there is an initial weight loss. The reasons given for failure in one survey were: insufficient motivation or willpower, slow rates of weight loss, dining out too often, expense of diet plan, inconvenience and time required in food preparation. A severe calorie or food restricted diet will probably lead to feelings of depravation, which eventually leads to overeating and weight being regained. A severe food or calorie intake may have other consequences, such as weakened immune system, fatigue, dry skin, dull hair, and/or poor physical or mental performance. Without a focus on increased physical activity and behavior modification, few "diets" produce long term weight loss.

Repeated dieting actually increases the chances of obesity because the normal body chemistry is upset. If there is not adequate physical activity and there is severe calorie restriction, the body loses fat and muscle. Generally when the weight is regained, it is regained as fat. This makes it harder to lose weight the next time a weight loss plan is undertaken. The weight gain causes emotional disturbances and feelings of dissatisfaction in many individuals.

There is increasing evidence that a person’s weight is frequently more a result of genetics than overeating. It is very difficult for people that do not fit the current thin model of attractiveness. The desire to be thin has led to eating disorders in many young people. Some young people actually damage their health so badly that they die trying to achieve the level of thinness that they desire. Fortunately most of the young people do not die, but they may suffer permanent health problems as a result of calorie and food deprivation during the growing years.

Increasing physical activity is generally a healthy way to be able to eat normally and use up more calories. A few people have even exercised excessively to lose weight. For most people in our increasingly sedentary society, physical activity has many health benefits including possible weight maintenance or weight loss. There are many forms of physical activity, so everyone should be able to find enjoyable ways to use up a few calories and improve health.

If your weight gain is from overeating, it may pay to evaluate when and why you are eating. Emotions of boredom, loneliness, anger, excitement, depression, or anxiety may be the reason for eating instead of actual physical hunger. Do you ever use food for comfort or as a means of procrastination? In the book Intuitive Eating by Elyse Resch and Evelyn Tribole, some suggestions are given for determining what is creating the desire to eat. First ask yourself if you are physically hungry. If the answer is yes, then you should eat. Making healthy food choices and eating only as much food as it takes to satisfy your hunger are wise when physically hungry.

Look at what might be triggering the desire to eat other than physical hunger. If it is some emotion listed above, it may help to keep track of your emotions that trigger overeating. Sometimes just getting some physical activity can serve to deal with many emotional reasons for eating, while having other health benefits. Unmet needs other than physical hunger might cause a person to turn to food. Types of unmet needs may include getting enough rest, comfort, understanding, acceptance, intellectual or creative stimulation, or sensual pleasure. When the reason for turning to overeating is identified, look for ways to meet the need other than food since eating cannot meet these needs.

Above all, Healthy Weight Week is about accepting yourself and other people at what size they are. The important thing is health at any size. Weight control is a complex subject, and every individual has different requirements. Avoid severe restrictive diets, and products that promise a quick and easy solution, since the most likely result is frustration.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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                                   Resolve to Be Prepared

The weather has been fairly mild so far in Southeast Missouri, but winter could still bring nasty weather. In addition to the potential for bad weather, there are new predictions about the possibility of an earthquake in Southeast Missouri. A good resolution for 1999 would be to be prepared for a natural disaster of weather or other types. A few years ago the earthquake predictions made many people aware of the need for emergency supplies. Whatever happened to those things that were stored for an earthquake, and are they still usable? What food supplies would be good to have on hand in case there is no way to purchase food for a couple of days.

Most people would have enough food for a few days as long as there are ways to cook. If the electricity is off for an extended period because of a serious snow storm or other disaster, would you be prepared? If there was a deep snow, or very bad weather, using the outdoor grill would not be a good option to count on. Outdoor grills should never be used in the house to prevent carbon monoxide and the possibility of causing a fire in the house. If a fireplace is not damaged and is available, the cooking options may be increased slightly during bad weather. It is a good idea to have some foods that do not need to be cooked, in case of a lack of electricity or cooking capabilities.

Tin cans are durable, and undamaged canned foods are safe for at least a year, so it is a good source of food for emergencies. It is wise to occasionally rotate the canned goods by using them in meals, and replacing them with newly purchase cans in your emergency supplies. Remember to have a manual can opener available in case the power is out. Commercially canned protein foods that require no cooking are pressed meat (such as Spam), tuna, sardines, chicken, ham, canned cheese, and pork and beans. Canned fruits, juices, and applesauce also requires no cooking. Canned or powdered milk is shelf stable, but it will require having a safe water supply to use. Small cartons of juice and shelf stable milk are also good choices that do not need to be reconstituted. If there is a baby in the house, don’t forget the ready to use formula and baby foods. Shelf stable items in sealed packages such as crackers, crackers with cheese or peanut butter, granola bars, ready-to-eat cereal, and dried fruits are good emergency foods to keep available, and would be good to carry in the car in case of being stranded in bad weather. The packaged goods will need to be rotated more often than the canned goods to insure freshness.

If the power goes out, keep the refrigerator and freezer doors closed. The freezer could be insulated by covering with blankets. Plan to use the food as it thaws if there is a way to prepare it. If there is some doubt about the safety of an item, this is no time to risk getting sick. Check the food daily to see what is thawed, and needs to be cooked that day. If there are still ice crystals in the food when the electricity is restored, the food can be refrozen. The texture of refrozen foods may not be as good. The ice in the freezer is a water source.

Another necessity during an emergency may be water. A gallon of water per person per day is suggested. At least three days of water should be stored. There is some water in the water heater,
and in the tank of the toilet if no toilet cleaners are added. Water can be purchased, or water from the tap can be stored in airtight food grade plastic containers. Emptied and cleaned two liter soda bottles make good water storage containers. If chlorine bleach is to be added to the water to insure purity, use 1/8 teaspoon per gallon and, make sure it is 5.25% solution of sodium hypochlorite with no soap or other additives. Remember water will be needed for cleaning as well as drinking and use in cooking. Don’t forget plastic bags, paper plates and cups, and throw away utensils to use if water is cut off and the water supply is limited.

It is wise to take some precautions. We all hope that there is no use for these supplies, but in case of an emergency, they could be precious commodities. If you have crucial medications, it is a good idea to have a few days supply on hand at all times in case of an emergency. Your friends at University of Missouri Extension wish you a healthy and safe 1999.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Eating for Eye Health 

January is National Eye Care Month, and National Glaucoma Awareness Month. An article in this month’s issue of the University of California, Berkeley Wellness Letter entitled "The Sight-saving Diet" gives a lot of valuable information on preserving sight through good nutrition. Many people have heard that eating carrots is good for your eyes. It has been known for many years that Vitamin A will prevent "night Blindness." According to The American Dietetic Association’s Complete Food and Nutrition Guide, the ancient Egyptians recommended eating ox or rooster livers to prevent "night blindness." Liver is an excellent source of many nutrients including vitamin A, but it is also high in cholesterol, so today dark green and yellow vegetables are usually recommended.

New research suggests that in addition to "night blindness" such problems as macular degeneration and cataracts may also be due to inadequate intakes of certain nutrients. Age-related macular degeneration has no cure, and can cause partial or total blindness usually in people over age 60. In addition to vitamins and minerals, antioxidants classed as carotenoids are important to eye health. Carotenoids prevent damage to the cells caused by free radicals from pollution and even sunlight. There are more than 500 different carotenoids found in plants. The two types of carotenoids that seem to be most important in preventing macular degeneration are lutein and zeaxanthin. Good sources of lutein are egg yolk, corn, kiwi, pumpkin, zucchini, spinach and dark greens, yellow and butternut squash, red grapes, green peas, cucumber, green bell pepper, and celery. Zeaxanthin is abundant in orange bell pepper, corn, orange juice, honeydew, mango, and orange. There are smaller amounts available in other fruits and vegetables also.

Vitamin C and E are believed to aid in preventing cataracts. In addition to "Night vision", failure of the eyes to secrete mucous that can lead to blindness in the most severe cases and some degeneration of the cornea can be prevented by vitamin A. Vitamin A is only found in animal products, however, Beta Carotene and 49 other carotenoids can be converted into Vitamin A in the body. Foods high in beta carotene are dark green or yellow vegetables and fruits. The beta carotene is actually the coloring agent for the deep gold and orange fruits and vegetables. The beta carotene is hidden by the green in the dark green fruits and vegetable.

As research on the effects of nutrition continues, nutrient intake is being shown to have an important effect on many aspects of health, including eye health. When a specific health problem is discussed, it is not intended to make a person focus their nutritional intake to deal with only that problem. The nutrients and carotenes that were discussed here are not the only nutrients that affect eye health, but they are very important. There are other vitamins and minerals such as riboflavin and zinc that are also important to eye health. In most instances an overall healthy dietary intake following the Food Guide Pyramid and the Dietary Guidelines for Americans would delay the onset or prevent most health problems that are effected by nutrients. The goal is to show the importance of good dietary intake and variety in the diet in combating many health problems. Some Americans consume very few fruits and vegetables, so they may be lacking in some very important nutrients to maintain good eye and overall health.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Beware of the Calorie Temptations Ahead

As Christmas, New Years, and the Bowl Games approach, it is time to get ready for those potentially high calorie events. Many opportunities have probably already presented themselves, but hopefully the pre-holiday rush of activity has kept the negative effects of the extra calories to a minimum. As the holiday rush winds down, excess calories may find a long term home on the hips or around the waistline if we do not plan ahead for the special occasions. Unless serious health concerns dictate avoiding certain foods, enjoying a traditional treat in moderation will not ruin your health. Guilt can needlessly spoil a good time, so it is best to plan ahead for guilt free enjoyment of each occasion.

A positive plan to avoid an excess caloric intake would include more physical activity and lighter meals the day of a celebration. It is wise to save some extra calories for the social occasion, but unadvisable to go to a party hungry. Having a glass of juice or some fruit or vegetables before leaving home could be helpful in resisting the temptation to overindulge in high calorie foods during the celebration. Planning to take some low calorie snacks and beverages that can be enjoyed without guilt can provide satisfaction without a high caloric intake. The low calorie foods can be alternated with higher calorie treats during the celebration. With the reduced calorie ingredients, even familiar snacks can be made more healthful. The basis for many snack recipes, such as sour cream, mayonnaise, salad dressings, and cream cheese, are all available in fat free or reduced fat versions saving on both calorie and fat consumption.

If you are at a party, keep busy with mingling and conversation, instead of eating. Avoid sitting near temptation, the more distance between you and high calorie foods the less likelihood that you will over consume. Rate the potential high calorie foods to see if they are worth the effort it will take to use up the extra calories. If it is a food that you enjoy, try taking a smaller portion, and avoid a second helping. Many times people feel deprived if they deny themselves some treat that they really enjoy, and end up consuming even more calories and never feeling satisfied.

Another way to deal with the higher caloric intake over the holidays is to increase physical activity. However, it takes a lot of physical activity to use up a high calorie food. Be realistic about justifying overindulging with the excuse of  "I’ll take a walk later." One sixteenth of a cake can range between 250 to more than 450 calories. To burn that many calories, it would take a one hundred fifty-pound person one to two hours of walking. With a few exceptions only very active people have the luxury of consuming large numbers of calories without experiencing weight gain. Any physical activity will help in using up excess calories, so keep moving, take a walk, or help the hostess to serve and do clean up.

It is probably unrealistic to try to lose weight during the holidays. The goal of these suggestions is not to produce feelings of guilt, but to avoid regrets when the scales inch up, or the clothing tightens up. Happy Holidays to all of you!

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Personalized Gifts

There are always a number of people that seem to have everything. We all struggle with what to get these people that would be special for them. The Betty Crocker Kitchens provides some wonderful theme gift basket ideas in the Just A Spoonful newsletter.

Hopefully these ideas inspire you to come up with your own unique combinations for friends or family. A favorite recipe could become the basis for a theme gift. It could be packaged in a special baking pan, colander, mug, or even a measuring cup. Even a recipe tied to a stainless steel wire whisk, commercial grade spatulas, or any kitchen specialty item would make a great small gift for someone just setting up housekeeping or anyone that enjoys cooking. It doesn’t have to be as fancy as the ones listed above. Just think in terms of the persons favorite food and cooking skills and let your imagination go.

The gift could be as simple as a colorful coffee mug and flavored creamer or chocolate dipped spoons. The chocolate dipped spoons can be made by melting 4 ounces of dark chocolate, 2 tablespoons of whipping cream, and 1 tablespoon of Amaretto or other liqueur in a one cup glass measuring cup in the microwave at medium for one minute. Stir until melted. Microwave for 30 second intervals until it is the right consistency. Dip plastic spoons in the melted chocolate to coat the entire bowl of the spoon. Allow the excess to drip off then place on waxed paper and chill in the freezer for 15 minutes to set. Wrap each spoon in cellophane. White chocolate can be substituted for dark chocolate, and finely crushed peppermint or a couple of drops of peppermint extract can be used to make spoons for hot chocolate beverages. The spoons are used to stir the hot beverage and give it a delightful flavor. For homemade Swiss mocha or instant cocoa mix, in this web site, look under Special Occasions for the 12/17/97 article Special Homemade Gifts, or contact your County Extension office and ask them to have me send you a copy.

Let your imagination run wild. These thoughtful gifts could be the most appreciated gift because they are personalized and useful.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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What to do When the Cold or Flu Strikes

Since it is best to avoid getting a cold or the Flu, here are some precautions that may help to reduce the likelihood of catching a cold or the flu. The most obvious way to prevent becoming ill is to avoid being in an enclosed space with people that have a cold or the flu. Unfortunately a person can be contagious for two days before symptoms appear. Frequent hand washing is the best defense. Touching our eyes, nose, or mouth after touching a germ contaminated surface will introduce the virus into our body. The germs can live for hours on phones, money, doorknobs, etc. When our mucus membranes dry out, it is easier for the infection to invade our body. Drink plenty of water to help keep your membranes moist and try to maintain a humid environment.

The Common Cold Centre provides some of the following information on their website <http://www.cf.ac.uk/uwcc/momed/cold/info.html>. The average adult gets between two and five colds each year, most of which are caused by a virus. There are more than two hundred different viruses that can cause a cold. As we age, the body has developed immunities to many of the viruses, so adults get fewer colds than children. Children seem to be major carriers of the common cold. Babies and elderly are more likely to develop infections from the colds that can be very serious or deadly.

It is difficult to tell from the symptoms whether it is a cold or the flu. The flu is more likely to be associated with a sudden onset of symptoms, fever, and muscle aches, but these symptoms may also result from a common cold. The flu can be prevented by a vaccination, but it takes a while for the body to produce disease fighting antibodies after the injection. Since the main flu season starts in December, high risk people should have taken the flu shot in October.

There is no cure for the common cold. The symptoms can be treated, but the cold will have to run its course. Many of the annoying symptoms of a cold or flu such as sneezing, inflammation, and secretions are actually the body’s immune response to the viral infection. Antibiotics will not cure a virus. Antibiotics are only necessary if complications such as bronchitis or an ear or sinus infection occur, according to the October 1998 issue of the University of California, Berkeley Wellness Letter. There are some medications that will reduce the severity and duration of influenza A.

Over the counter medications, such as aspirin, nasal decongestants, cough suppressants, and expectorants may be helpful in treating the symptoms of a cold or flu. Follow the package directions on medications, and to avoid the possibility of Reye syndrome, don’t give children or teenagers with the flu or chicken pox any medication containing aspirin. For people that do not have immune system dysfunction, Echinacea which is a herbal supplement made from a purple cone flower seems to boost the immune system. Unstandardized production and varying results from studies of effectiveness make it difficult to say whether this supplement is going to help prevent or shorten the duration of colds or flu. Vitamin C is beneficial to the immune system and may reduce the severity or duration of the symptoms, but doses over 500 milligrams have potential negative side affects. Zinc also is important to the immune system, however, large doses of zinc can actually weaken the immune system. The results of testing on the beneficial effects of zinc lozenges are inconclusive. A balanced dietary intake is the best and safest way to get vitamin C and zinc. Hot liquids encouraging the flow of secretion and break up congestion. Chicken soup also helps alleviate some of the inflammation, as well as having the other benefits of hot liquids. Spices such as pepper, garlic, and curry powder help to thin out mucus by encouraging secretions in the mouth, throat, and lungs.

There are some things to avoid when the cold or flu strikes. Alcohol may interfere with the body’s ability to fight infection, and sometimes interfere with medication. Although physical exercise is healthful, very strenuous exercise can be taxing on the body, especially if you have a fever. The most consistent advice seems to be rest, drink plenty of fluids, consume warm liquids, and control symptoms with over the counter medications if desired. Studies by A.P.Smith reported on the PubMed website <http://www.ncbi.nlm.nih.gov/PubMed> have shown performance to be impaired when a person has a cold or the flu, so extra precautions may be necessary. I wish you good health during this season of colds and flu.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

 

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Storing and Packaging Holiday Cookies 

Baking and sharing cookies for the holidays remains a popular tradition. In last week’s column, we looked at making a quality cookie, so now it is time to consider these helpful tips from the Pillsbury and Land O Lakes Companies on storing or packaging these treats to maintain that quality. The cookies should be thoroughly cooled before storing or packaging for gifts or shipping.

Storing each type of cookie in a separate container prevents the mixing of flavors. Storing soft cookies with crisp cookies will also result in the crisp cookies absorbing moisture from the softer ones. Soft cookies need to be stored in a tightly closed container with waxed paper between the layers to prevent the cookies from sticking together. Crisp cookies can be stored in a loose fitting container, unless the outside air is humid. Bar cookies can be stored in the baking pan by placing in a plastic bag, or sealing the pan with plastic wrap or foil. Bar cookies may also be cut and stored in a tightly sealed container.

Cookies to be kept longer than a week or two should be frozen. Unless specified in the recipe most cookies do not keep well in the refrigerator. Different types of cookies that are to be frozen should be packaged separately to prevent blending of flavors. Cardboard may give the cookies an undesirable flavor and allow excessive drying out when used for freezing. Small quantities of cookies can be frozen in plastic bags. Larger quantities will do best in a sealed plastic container or can. It may be easier to store glazed or frosted cookies plain, and decorate after thawing. If you choose to store decorated cookies, place waxed paper between layers for storing, and thaw in single layers. The packages to be frozen should be sealed, labeled and dated. Most cookies will freeze well for up to six months, except meringue types.

Most bar or drop cookies can be shipped if packaged properly. Again it is wise to package the varied kinds of cookies in separate packs in plastic wrap or bags to be included in the bigger package. Cookie containers should be lined with plastic wrap or foil. The cookies should be packed fairly tightly to prevent crumbling due to moving around inside the package during shipping. Empty spaces in the package should be filled with crumpled wax paper or shredded paper. The outside of the packing box needs to be marked perishable.

There are many types of containers that are commercially available for giving cookies as gifts. The metal or plastic cookie plates can be placed in the center of a large piece of cellophane that is brought up and tied with a ribbon. A variety of cookie tins are also available for gift giving. Be sure to wash the decorative tins or plates in hot soapy water, before adding the cookies. If a variety of cookies are to be included on one plate or in a single canister, they should be put together soon before being given to prevent changes in flavor or texture from mixing different types of cookies. Paper or freezer bags that are hand stenciled, decorated with stickers, or commercially decorated can be tied with ribbon and used to present cookies. Coffee cans can be painted or decorated with adhesive paper to use as a cookie tin. The coffee cans need to be aired out, washed thoroughly with unscented detergent and hot water, rinsed with a solution of half water and half vinegar, and dried before using for gift giving. A small package of cookies can be wrapped in cellophane and placed in a decorated holiday mug, decorated sleigh, or small basket. If it is an unusual type of cookie, it would be nice to include a recipe card. Small strawberry baskets can be woven with ribbon, filled with cookies and enclosed in cellophane.

In a fast-moving world, it is amazing that the tradition of holiday cookies is still an important part of many celebrations at this time of year. Cookies baking can be a good family activity and provide treats and gifts to share with the people that we care about.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

 

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Holiday Cookie Baking Tips

The time for holiday baking is near, and a traditional baked favorite at this time of the year is the cookie. Sometimes it seems that even though the same recipe is used, the cookies turn out differently each time they are made. There are many small variable to consider when making cookies, that effect the finished product. The Pillsbury Company has some good tips on baking cookies.

To have consistent quality in cookies completely read the recipe before beginning, follow the recipe, and measuring accurately with standard measuring cups and spoons. Cookies usually use white enriched flour, unless another type is specified. If the recipe says to sift the flour, sift the flour into a large container, spoon lightly into a measuring cup, then level off by scraping across the top with the dull flat side of a knife. Sugar should also be leveled off carefully. Brown sugar should be packed tightly to be measured. Equal amounts of white or packed brown sugar can be substituted for each other, but there will be slight flavor differences.

Stick margarine and butter can be interchanged in recipes, but there may be slight differences in flavor and texture. Using tub margarine will cause the cookies to spread out more. Diet or fat-free margarine will not provide the same results in baked products. If a recipe calls for butter or margarine, 7/8 cup of shortening can be substituted for each cup of butter or margarine required in the recipe. The shortening will not provide the same flavor as butter. Substituting oil for solid shortenings will change the characteristics of the cookies. Solid shortenings should be packed into the appropriate size dry measuring cup and leveled off for measuring. A one fourth pound stick of butter or margarine should be ½ cup.

Avoid using too much flour when rolling cookies, or the finished cookies will be dry. If the dough has to be hand rolled or shaped, wetting the hands slightly with water will prevent sticking to the skin. Wetting the spatula will prevent thick cookie bar dough from sticking to the spatula while spreading. The cookie sheets should always be cool before placing the dough on them to prevent the fat from melting too quickly, and making the cookies spread too much. Follow directions on the necessity of greasing the cookie sheet.

The oven rack should be placed in the center of the oven for best results with cookies. Preheat the oven for at least ten minutes before beginning to bake the cookies. Shiny light colored pans will provide lightly browned cookies. Dark pans will cause the cookies to brown more. If glass pans are used for bar cookies, the oven temperature should be reduced by 25 F., and the baking time may be slightly shorter. Use the correct size pan for bar cookies; a larger pan will result in a dryer cookie, and a smaller pan will make the cookies too thick possibly resulting in an undercooked product. A cookie sheet that does not have a rim on all four sides will make it easier to remove flat cookies.

The cookie sheet should have at least an inch of space on all sides to allow the heat to circulate. If two pans are being baked at the same time in the oven, they should be staggered to allow better air flow. If a rack lower than the center of the oven has to be used, the bottom of the cookies may brown too fast. Putting a double layer of cookie sheets may help prevent excess browning. One suggestion was using two pans with a few pennies between them to allow better heat flow.

Cookies are most easily removed with a metal spatula. If cookies set too long on a cookie sheet and become difficult to remove, they can be placed back in the oven for one minute before removing. Completely cool cookies in a single layer on a wire rack before storing. Bar cookies are usually cooled in a baking pan on a wire rack, unless the recipe specifies otherwise. These tips should insure a higher quality and more consistency in the cookies you bake. Next week I will have suggestions on storing, and on packaging cookies for gifts or mailing.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

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