What’s in the Water?
The U.S. government tries to assure that the drinking water is safe. Water from the tap is regulated by the Environmental Protection Agency, and bottled water is regulated by the Food and Drug Administration. Water is an essential nutrient, but many people do not drink enough due to its taste or lack of flavor. Without processing, water is seldom without minerals that give the water it’s flavor.
Many municipal water supplies have chlorine added to help purify the water and prevent such diseases as cholera, hepatitis, and other diseases. City water supplies may also contain fluoride naturally or added to prevent decay by hardening tooth enamel. Other minerals may also be picked up from rocks, gravel, and sand as the water filters through the ground. If the water ends up with calcium and magnesium, it is classified as hard water. Soft water contains more sodium, either naturally or added by man. The presence of iron in the water may add a metallic taste. In large municipal water supplies, the water should be safe for drinking.
Lead in water is a safety concern in some areas. If your home has lead pipes or lead solder, it may be a good idea to use bottled water for foods that will cook a long time, for pregnant women, and small children. Lead accumulates in the body, especially in unborn infants, and can cause, brain, nervous system, kidney and red blood cell damage. If you have lead pipes, water that has set in the pipes for six hours or more may have absorbed an excess amount of lead, so let the cold water run for 60 seconds before using the water for drinking or cooking. Hot water absorbs more lead, so use cold water for consuming and cooking. Soft water picks up more lead, therefore, it is better not to install the water softener on the cold water faucet.
According to the August, 2000 issue of Consumer’s Reports, "Every minute of every day, Americans shell out more than $10,000 for something many don’t have to buy: water." If you prefer bottled water, here are some terms that might be on the label. The following definitions are from The American Dietetic Association’s Complete Food and Nutrition Guide.
Artesian water is a certain type of well water. The well must tap an auqifer that has water standing much higher than the rock, gravel or sand. An auquifer is an underground layer of rock or sand with water.
Mineral water contains minerals at a standard level, no less than 250 parts per million (ppm) of total dissolved solids, or minerals. These minerals must be naturally present, not added. If the level is less than 500 ppm, it will be labeled "low mineral content"; if higher than 1,500 ppm, "high mineral content."
Purified water or demineralized water has been processed to remove minerals. Distilled water, which is one type of purified water, has been evaporated to steam, then recondensed to remove minerals. Minerals also may be removed by deionizing, reverse osmosis, or other processes. The name describes the process, for example, deionized drinking water.
Sparkling water is water with a "fizz." Either carbon dioxide is added, or water is naturally carbonated. If carbon dioxide is added, it can’t be any more than its naturally carbonated level would be. It can only be labeled as natural sparkling water if there’s no added carbonation. Seltzer and club soda are considered soft drinks, not sparkling water.
Spring water comes from a natural spring in the ground. It may or may not be carbonated.
Whether you choose the tap or bottled water, be sure to consume plenty of liquids. It is important for bodily processes all year long, but high heat makes it especially important to prevent dehydration when working or playing in the heat. Water is the best thirst quencher, so when competing or working hard in the heat, try to consume a half a cup every ten to fifteen minutes.
For input or food or nutrition questions, please contact Judy Lueders 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.
Making Salads More Nutritious
Although salads are popular at any time of the year, the Summer heat adds to the appeal of a cool refreshing salad. For many years the standard U.S. salad was some iceberg lettuce with a few bits of vegetable added that was drowned in a high calorie dressing. It is good to see that a variety of salads are offered in restaurants and many have a low-fat option.
Salads are frequently considered to be a "diet" food, but they are not always low in calorie or fat. The fat-free dressings were very popular for a while, but the reduced fat products are now becoming more popular. The lettuce, greens, and vegetables are relatively low in calories. Large amounts of meat, cheese, eggs, nuts, seeds, oil marinated vegetables, or salad dressings can raise the calorie count substantially. A big salad bar salad with all the trimmings could easily pass a thousand calories.
Cutting the fat is healthful, but to increase nutrients adding fruits, vegetables and a variety of greens is beneficial. In general the darker the salad green-the more nutrients it contains. An earlier article published on 4/15/98 with more specifics on salad greens is available under the heading of foods at "Are All Salad Greens Created Equal". To get the various family members to accept greens other than "regular lettuce," you might try adding them to the lettuce until they are more accepted.
Other vegetables and fruits can add interest and nutrients to salads. Broccoli and cauliflower are gaining acceptance, but have you tried adding strips of raw squash or jicama? Cooked dried peas and beans can add a lot of nutrition without a high increase in calories. Even corn or cubes of cooked potato could add a little more substance to a tossed salad. Vegetable salads that do not contain lettuce are also becoming much more popular, and can be very healthy as long as there is not an excess of oils or dressings added.
Fruits are beginning to appear in spinach and lettuce salads also. Blends of fruits can be very refreshing in the Summertime. A simple combination fruit salad that won’t turn brown can be started with a can of pineapple in juice, then add whatever fruits you wish with no added sugar or fat.
Even grains can be the basis for a salad such as tabbouleh salad based on cracked wheat <http://www.mayohealth.org/mayo/recipe/htm/salad7.htm> or the more familiar pasta salad. Add some croutons or pasta shapes that have been cooked and cooled to tossed salads for variety in texture and taste.
In addition to cheese in salads, yogurt can be used to make the dressing. Fat-free yogurt blended with a little lemon juice and honey can be used as a dressing on fruit salads for additional nutrition without any fat. For a cucumber scallion dressing with a yogurt base, visit <http://www.prevention.com/cooking/finder/>.
Meats or eggs can either be added to tossed salad or be the basis of the salad for a main course. If meat or eggs are the basis of your salad, be sure to add some fruits or vegetables to add flavor, interest, fiber, and make it less calorie dense. My family’s favorite is cooked chicken chunks, seedless grapes, diced apple, cubed potato (that has been cooked in chicken broth) and mayonnaise thinned with lemon juice.
I personally have found that the reduced calorie mayonnaise can be thinned with a fairly large amount of lemon juice when added to Waldorf or meat salads without a noticeable flavor change. This gives a moist salad with substantially fewer calories. I use one to two tablespoons of lemon juice for every four tablespoons of reduced calorie or lite mayonnaise, but you will need to experiment to find an amount that suits your own taste. If the lemon juice makes it too tart for a fruit salad, a pinch of sugar will help and add far less calorie and fat than the mayonnaise contains.
As you can see from above, some or all of the five basic food categories can be combined to make a salad. For salads follow the basic ideas of healthful eating including use a variety of foods and limit the fat.
For input or food or nutrition questions, please contact Judy Lueders 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.
Ice Cream and Other Frozen Dairy Treats
As the temperatures rise we look for cool foods for refreshment. One favored treat that increases in sales, peaking during July, is what we generally categorize as ice cream. There are many frozen treats that are lumped into the category of ice cream, but there are some variations from real ice cream. Frozen dairy treats are so popular that 10% of the domestic milk produced in the U.S. is used to make frozen deserts.
Real ice cream has to have at least 10% milkfat and 20% total milk solids which can be from milk, cream and/or sweetened condensed milk. In addition to the dairy products, ice cream contains sweetener, flavorings, stabilizers, and possibly eggs. These ingredients are stirred to add air while the ingredients are being frozen. Ice cream accounts for more than 80% of the frozen dessert market. French or frozen custard is similar to ice cream except it contains more eggs.
For the label to read "light" ice cream, it must have at least 50% less total fat or 33% fewer calories than the average leading brands. "Reduced fat" should have at least 25% less fat than the average of that company’s brand or the leading brands of ice cream. For labeling, "lowfat" means a maximum of three grams of fat for a half cup serving. "Nonfat" ice cream contains less than a half gram of total fat in a half cup serving. Obviously these are not true ice cream once the fat levels are reduced.
Ice milk is made with similar ingredients and the same process as ice cream, but it is lower in milkfat. With less than half the milkfat the ice milks are lower in calories and fat. The same size serving of soft-serve is higher in calories because it has less air whipped into it. Most of the soft-serve is ice milk.
Frozen yogurt may vary considerably in fat and calorie content, however, they are generally lower in milkfat than ice cream. Read the label to see if a particular kind of frozen yogurt fits into your dietary plan. Frozen yogurt may be hard or soft-serve.
Fruit Sherbet is made with a dairy product, fruit or fruit juice, and sweetening. Water, flavorings, and stabilizers are usually added. Sherbets have more sugar than ice cream or frozen yogurt. Water Ice has no dairy or eggs included.
The super premium and premium ice creams have gained in popularity while the lower fat segments are not as popular. Characteristics that make an ice-cream super premium are less air, higher fat, top quality ingredients, natural flavorings, few stabilizers, and a much higher price. Premium ice cream also has less air, higher fat content, higher quality ingredients, few stabilizers, and a some what higher price. The additional fat adds to the creamy texture.
When stored at 0° F., ice cream will keep for two months. After opening, placing a piece of plastic wrap or foil over the ice cream will prevent crystallization and volume loss. To soften ice cream, it can be microwaved for 10-15 seconds for each pint. Refreezing after thawing, increases crystallization.
Homemade ice cream varies widely also. Many recipes are actually ice milk. The most important thing to avoid when choosing a recipe for homemade ice cream is the use of uncooked eggs. If you have a favorite family recipe, the eggs, milk, and sugar can be combined and cooked over low heat until the mixture reaches 165° F. At that temperature the mixture will coat a metal spoon. This mixture then needs to be chilled before making the ice cream. This heating kills all the salmonella bacteria in the eggs that can cause food-bourne illness.
For best quality when purchasing ice cream, choose it just before checking out, and choose ice cream that is below the freezer line in an open freezer. Ask for an insulated bag or two paper bags for the ride home. Put the frozen treats in the home freezer as quickly as possible to maintain the best quality.
For input or food or nutrition questions, please contact Judy Lueders 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.
Fireworks for the Palate
Now that the sparklers and bottle rockets are gone for another year, there is still a way to add excitement to your life. Have you ever bitten into a bite of food and felt like fireworks were going off in your mouth? To some people this is an experience to be avoided, while many people love to experience foods that are fiery hot. The hot spicy flavor is popular in many areas of the world, particularly tropical areas. Even in our not-always-so-tropical climate, some people seem to put hot seasonings or sauce on almost everything they eat.
The question that the not-so-daring people would have is why anyone enjoys that "fiery" sensation. Psychologist Paul Rozin explains in the Wellness Encyclopedia of Food and Nutrition, that eating hot food is an example of "constrained risk" similar to a roller coaster ride or a parachute jump. One of the reactions that the body has to this type of anxiety is the release of endorphins produced in the brain, which at high levels can create a sensation of pleasure, similar to a "runner’s high."
The hot sensation in hot peppers is caused by a natural substance called capsaicinoids that have no flavor or odor. Capsaicinoids affect the pain receptors in the throat and mouth to cause the burning sensation, eye watering, nose running and possible perspiration. In addition, these substances encourage salivation and gastric juice thus aiding digestion; and capsaicin may help prevent blood clots that lead to heart attacks and strokes. The capsaicinoids are most concentrated in the white membranes found inside the peppers along the sides and down the middle. The seeds are frequently hot because of their contact with the membranes. The "heat" may not be uniform in the rest of the pepper.
Capsaicinoids are not water soluble and drinking most beverages other than milk actually spread the burning sensation. Casein in dairy products stops the burning. Bread, or rice will also help to stop the burning by absorbing the capsaicinoids. Caution should always be taken to keep the capsaicinoids away from the nose, eyes, and facial skin. Plenty of soap and water will remove the hot substances from hands or food preparation equipment. Wearing rubber gloves when handling the hot peppers for extended periods will help prevent skin irritation and discomfort.
When adding hot peppers to foods, start with a small amount. Many of the peppers get more intense as they cook. There are several types of hot peppers, so for pictures of types of peppers, information on how intense the fieriness of the peppers, and other information visit <http://www.cybersauce.com/knowldge.htm#remedies>. When buying whole hot peepers, they should be brightly colored, firm, glossy and free of spots. When they are sold dried, the same criteria may apply except they may be wrinkled, but they should be glossy and unbroken. Bell peppers are the mildest peppers. Other popular peppers listed in order of increasing fieriness are: Anahaeim , Ancho/Poblano, Pasilla, Numex/New Mexico, Hungarian, Jalapeno, Serrano, De Arbol, Cayenne, Chipotle/Morita, Chiltepin/Birdseye, Scotch Bonnet, and the hottest one Habanero. Fresh hot peppers should be wrapped in a paper towel or paper bag and stored in the vegetable compartment without washing. The peppers should keep from one to three weeks in the refrigerator. They can also be frozen or dried.
If you are craving the fireworks of the palate, but are concerned about negative affects such as ulcers, studies have not shown that they do not cause ulcers. The pepper family is high in Vitamin C and other nutrients when fresh, but some of the vitamin C is lost during drying. The hot peppers are usually not eaten in large quantities, so nutrition may not be a big factor. For the die-hard hot sauce fan the Tabasco website <http://www.TABASCO.com> even has a guacamole ice cream with hot sauce in the recipe.
For input or food or nutrition questions, please contact Judy Lueders 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.
Dealing with the Abundance of Squash
When the Summer varieties of squash are in full production, many a gardener has been overwhelmed with the quantity of squash. The zucchini may produce the most, but at times many varieties provide excesses. In the beginning, it is such a treat, then the neighbors and friends enjoy the overflow, but eventually the saturation point may be reached.
To preserve part of the extra for later, Summer squash can be frozen, dried, or pickled. The directions for freezing the squash are found in the University of Missouri guide sheet number GH1503. If your favored use of zucchini is to make bread, there are instructions for freezing the squash after grating. Directions for drying are in guide sheet GH1563. These publications are available on the web at <http://muextension.missouri.edu/xplor/hesguide/foodnut/> or free in printed form at your county University Extension Center. Safe recipes for pickled squash can be found at <http://www.foodsafety.org/consumer/ga/ga034.htm#vegies> or in canning guides put out by major manufacturers of canning supplies.
Summer squash can be prepared in a variety of ways. Squash can be eaten raw or cooked. Squash can be stuffed if the seeds and some of the pulp are removed. In addition to baking, it can be braised, fried, stir-fried, or roasted. The ripe version can also be pureed, or cut up for adding to soups or stews. When squash is going to be added to a casserole, it may need to be drained to prevent watering the dish down. To drain the squash, slice it, place it in a shallow pan or dish, sprinkle all over with course salt and let it set for a half an hour. After the salt has drawn the excess moisture out, place the squash in a strainer and rinse thoroughly, then pat dry. Very ripe squash does not need to be drained, but the skin and seeds are too tough to eat so they need to be removed. If you are looking for new recipes for that squash, these two sites from University of California at Berkeley have a large variety of recipes. One site provides recipes for zucchini <http://soar.Berkeley.EDU/recipes/vegetables/zucchini/ >, and the other site is for Summer squash at <http://soar.Berkeley.EDU/recipes/vegetables/squash/>.
If you are purchasing squash, choose the small to medium size squash that are firm and heavy for the size. Squash that is large will have tough skin and seeds, and may be dry and not as flavorful. The soft skin of the smaller squash is damaged easily, so make sure it is intact and glossy. The Beta Carotene that can be converted to vitamin A is in the peeling of the squash, so it is nutritionally important to choose smaller squash so the peeling is edible. If the squash is stored in a plastic bag in the crisper of the refrigerator, it will keep for up to a week.
The gardener with too much squash might like to try harvesting the blossoms for variety. The blossoms have some of the flavor of squash and are nutritious and low in calories. Calories increase dramatically when they are battered and fried though. There is a recipe for blossoms on both of the U.C. Berkeley web sites that are listed above.
There are several varieties of Summer squash, so enjoy them separately, or cooked together. Let the squash be a bright spot, not a scourge to your Summer.
For input or food or nutrition questions, please contact Judy Lueders 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.
Dairy’s Function in the Healthy Diet
The Dairy foods are one food classification of the Food Guide Pyramid. The milk, cheese and yogurt group provides high quality protein, but it is even more important as a source of calcium. Americans over the age of one year get 75% of their dietary calcium from dairy sources. Children less than one year of age should not be given milk from cows. Milk is also a good source of riboflavin, protein, vitamin B12, and magnesium. No single food is essential for life, and so other foods can provide calcium and these other nutrients. In other cultures, they do not consume milk in the quantities necessary to meet the nutritional standards recommended in the United States.
Vegetarians may use calcium and B12 fortified soy milk to meet the dietary needs when they consume an all plant-based diet. The Korean diet includes the consumption of large amounts of small fish containing the bones. The use of the fish bones meets the calcium needs as the dietary calcium source. The Vietnamese people have a calcium rich broth that is a staple. They soak leftover chicken and pork bones in vinegar before boiling the bones to make a broth that used for cooking. The vinegar help extracts the calcium from the bones, but the vinegar boils away leaving no acid taste in the broth. Again the calcium extracted from the animal bone is used for the dietary source. Green vegetables and grains contain calcium. However, other components of the foods combine with the calcium so the human body cannot absorb much of it. Broccoli, beet greens and kale do provide some calcium to the body.
These calcium sources are not major components of the average American diet in the quantities necessary to meet the bodily needs. Calcium serves several functions in the body, but the bones serve as a vault that contains enough calcium to meet those needs. So we generally think of calcium as important for the growth of strong bones and teeth, and prevention of osteoporosis. Some people think that after the growing years calcium is not important. The bones continue to get stronger and denser until about age thirty, however, human bones are constantly changing and repairing throughout life. So the nutrients necessary to form bones continue to be important. Without an adequate calcium intake, the bones will be weakened as calcium is used for other bodily functions.
Vitamin D is added to commercially sold liquid milk in the United States. Other dairy products such as yogurt and cheese may not be fortified with vitamin D. The vitamin D is important in helping the body to absorb calcium. Vitamin D is also added to some calcium supplements, but if vitamin D is taken in doses above 100% of the daily needs, it can build up in the body and become toxic. Read the label of supplements to insure the vitamin D intake is not too high. The human body can make adequate vitamin D if the face and hands are exposed to the sun as little as 15 minutes a day for light-skinned people. Too much sun does not make too much vitamin D.
Calcium is also important in nerve transmission, is essential for muscle contraction, and is essential for blood clotting. By having reserves of calcium in the bone, the body can maintain a steady amount in the blood to carry on these extremely important functions. Another function of calcium that has been studied extensively is the effect it has on maintaining a normal blood pressure. Much Ado About Milk, by Beth Fontenot puts it this way, "Accumulating scientific evidence indicates that an adequate intake of calcium, potassium, and magnesium --minerals found in dairy foods--may help prevent and treat high blood pressure." The same book also states, "Preliminary studies suggest that certain components of milk and other dairy foods may reduce the risks of cancers of the colon and the breasts." This book can be accessed by going to <http://www.acsh.org/publications/reports/milk99.html>. A study done by Dr. Michael Zemel on hypertension found another benefit to consuming dairy products. An unexpected result of consuming two eight-ounce cartons of low-fat yogurt a day, without any other physical or dietary adjustments to their lifestyle, resulted in a weight loss of an average of almost 11 pounds per person over a year by the African-American male participants in his study. This study is due to be published this Fall. Research is continuing on the calcium connection in reducing fat tissue mass. The preliminary studies indicate that the calcium reduces energy storage (fat tissue) and increases thermogenesis (calories used to digest, absorb and use foods).
Dairy foods seem to be the easy way to get the calcium and some of the other important nutrients we all need. So National Dairy Month is a good time to focus on getting the two to three servings of dairy foods that are suggested by the Food Guide Pyramid. For people that cannot or wish not to consume dairy products, using alternative sources to get the nutrients is important. Input from readers is always appreciated.
For input or food or nutrition questions, please contact Judy Lueders 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.
Food Safety for Home Preservation Review
It was brought to my attention by a reader of this column that there are many people preserving food in ways that are unsafe to the point of being potentially fatal. So as requested, here are some general guidelines for home canning before most of the produce is ready to home process. In 1989 the U.S. Department of Agriculture (USDA) came out with new guidelines for home canning. If you are tempted to use an old family recipe, a recipe from a magazine or book, or any other source than the canning guides using USDA guidelines, you are gambling with your health. Safe canning recipes use a formula to insure there are adequate amounts of acid, and/or sugar, and heat to kill dangerous microorganisms and prevent deterioration of the food. In pickled foods salt is also a critical ingredient. If a favorite recipe does not compare to a recipe from an approved source, it may not be safe. For further instructions on evaluating a favorite recipe see <http://www.foodsafety.org/consumer/il/il058.htm>. The spices are not in large enough amounts to be crucial to preserving the product, so they can be different.
Free recipes and guidelines for safe home canning, freezing, and drying are available at your local University of Missouri Extension Center in every county. These publications are also available on the internet at <http://muextension.missouri.edu/xplor/hesguide/foodnut/>. The National Food Safety site contains instructions, helps with problems, recipes, and any other information a home canner could want at <http://www.foodsafety.org/cmenu/can/canning2.htm>. Most state extensions are also on the web, and all Extension canning recipes are USDA approved. Major manufacturers of canning supplies also produce books that have recipes following the USDA guidelines. If a recipe for a home canned product is not processed in a boiling water or pressure canner after putting in the jars, the recipe is not an USDA-approved recipe.
The processing method is determined by the acid content of the food. Low acid foods must be processed in a pressure canner to be sure to kill all bacteria, their spores, and any toxins that have been produced. When foods are canned, the air is forced out of the jars. The lack of air combined with a low acid level allows any botulism spores that are present to produce poisons that can be deadly in extremely small amounts. Most vegetables (without added acid), all dairy, meats, poultry, or fish should be pressure canned. Due to the breeding of lower acid tomatoes, even tomatoes (technically a fruit) should be pressure canned unless additional acid (lemon juice or citric acid) is added. In pickled vegetables the vinegar adds enough acid to interfere with the development of the botulism spores, so pickled vegetables do not have to be pressure canned. The pressure canner is necessary to raise the temperature to 240°F. At the higher than boiling temperatures that are made possible under pressure, the botulism spores are destroyed.
Foods that are naturally high in acid, or have added acid in high enough amounts can be processed in a boiling water canner. Be sure to use the method recommended in the canning instructions. With the boiling water canner, the jars must be covered by one to two inches of water. There should be a lid on the canner to assure that the water continues to boil the entire processing time. This processing method is used with fruits, pickled items, jellies, and soft spreads. Remember to follow the USDA-approved recipe to make sure the food is preserved in a safe manner.
It is important that all the instructions are followed exactly when home canning. Salt or seasonings can be left out of home canned vegetables and meats, however, salt is important in pickled products. Sugar, vinegar, or other acids should not be adjusted. This information is intended to make people aware that there are critical steps in canning, since there is not enough room in one column to provide all the information needed on this subject. Please obtain accurate instructions if you are planning to do home canning.
Input from readers is always appreciated.
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.