Tanning Safely: Points to Healthier Skin (Chickspeak.com)

April 30, 2009 by Kristin Larmore, photo property of Chickspeak.com

Summer is coming: a time when many of us like to lather up and hit the plastic pool chair.

Some bring out their SPF 6 suntan lotion or super glossy, sun-attracting oil and suck in the deep rays for as long as they can stand the heat.

Or others visit the salon when the sun shortens its visits, getting that dark look without even going outside.

With all the new hype about skin cancers and melanomas, however, everyone needs to be aware of the risks associated with these common activities and how to possibly prevent them.

Dr. Maggie Sparks’ Dermatology office in Boone, N.C., advertises “Back in the 1930s, only one out of every 1,500 people developed malignant melanoma, the deadliest form of skin cancer. That rate has doubled each decade so that currently the attack rate is almost one in every 60 people.”

White, porcelain skin used to signify beauty, but society’s ideals have gradually transformed. Even though many women said in a recent survey on Appalachian State University’s campus that a tan is not important to beauty, some still visit the tanning bed on a regular basis, and many more sunbathe outside during the spring and summer months.

It’s become almost an expectation that when the sun’s out, you’ve got to get your hours in. This is a real concern in today’s society, and Sparks said a burn is much worse than people thought because it doubles your risk of skin cancer.

Some dermatologists like Sparks and doctors say tanning beds should be banned, and their belief is based on facts.

The Skin Cancer Foundation said UVA rays are a “proven human carcinogen,” and salons using the new high-pressure bulbs might expose a tanner to 12 times the annual exposure from the sun.

Not to mention, tanning beds can increase risk for squamous cell carcinoma, a type of cancer marked by hard, bumpy surfaces like warts, by two-and-a-half.

After we realize all these overwhelming facts, however, what can be done?

According to Dr. Sparks’ preventive skin care handout and her general advice, here are the most important tips if you decide to tan:

1. Because research now shows both UVA and UVB can cause serious skin damage and cancer, make sure to purchase a sunscreen protecting from both.

2. Anything under 15 lotion is basically useless because it’s doesn’t protect enough, and those with fair skin should be especially careful to use 15 or above from April through December.

3. Make sure to apply lotion one hour before going out because it doesn’t take effect until an hour afterward and reapply inside when you’re not laying out already. People burn from applying while still baking outside.

4. Tanners shoot for the hours between 11 a.m. and 2 p.m., but that is the time to avoid tanning because the rays are so much stronger. Do it earlier in the morning or later in the afternoon.

5. Wear a hat to shield your face.

6. Fairer skinned women and those with a risk due to family history should be even more careful, and it is recommended they have a skin examination every six months.

Just because you don’t burn, it doesn’t mean you’re not getting sun damage. What counts is overall sun exposure over a lifetime, not how many times you burn.

Society would have an entirely different ideal about what a 40-year-old woman, for example, is supposed to look like if women would watch their sun exposure, Sparks said. Yes, wrinkles come from aging, too, but a large chunk of those pesky wrinkles appear from sun exposure.

So though looking tan is still something to be admired in society today, it’s never a safe choice. Women are still likely to lay out and use tanning beds, however, they should at least know the safest way to go about it.

“We believe that only through aggressive and careful follow-up can the skin cancer epidemic be stopped. Remember, if you can spot it you can stop it,” the handout warns.

Kristin Larmore is a senior journalism major at Appalachian State University and hopes to write for a food publication, along with becoming a food critic and running her own winery in the future.

Tangy fruit blends sweet tart, Warhead flavors

Kristin's Kitchen
Wednesday, 22 April 2009
Source: theapp.appstate.edu


Oh, the memories of high school. The things we would do to look cool.


Friends dared each other to guzzle bottles of hot sauce or eat a tiny, ‘harmless-looking’ orange or green pepper whole.


Even more prevalent in my mind were the ever-so-popular sour flavors. Something about them drew people in, like the sudden rush of extreme flavor on the tongue was an adventuresome and brave task to take on.

Those Warheads, those Cry Babies, would hit and the immediate reaction was pursed lips and eyes squeezed shut, tears coming out the sides.


That rush can actually be found in an exotic variation of the Florida orange. It’s called a kumquat, meaning “gold orange” in Chinese.


About the size of oversized grapes, they resemble mini oranges, but the entire fruit is edible, peel and all, except the three little seeds inside.


Ironically, the peel is the sweetest part, so tasters get a surge of sweet and sour.


According to Kumquat Growers Inc., “The kumquat tastes best if it is gently rolled between the fingers before being eaten, as this releases the essential oils in the rind.”


It is recommended for salads, desserts and main dishes alike, candied or kabobed, or for fresh marmalades and jams.


I know I’ve been preaching this healthy thing, but you probably could guess kumquats are good for you. What a surprise.


And in case anyone is wondering, I try all the interesting produce items before I tell others to go out on a limb. C’mon now, I’m not a hypocrite. Here’s the facts:


Per 100 grams, they contain 80.85 grams of water, 71 calories, .86 grams fat, 1.88 grams protein, 15.9 grams carbohydrate, and 6.5 grams fiber.


Rich in potassium and containing some amounts of calcium and vitamin C, they offer a healthy taste variation to general citrus.


Though very high in fiber and nutrients, though, the fruit is quite sugary, with 9.36 grams of total sugar per 100 grams.


Storage is convenient because kumquats are willing to wait for about three weeks on your refrigerator shelf to be eaten, Kumquat Growers say.


So why you’re not encouraged to eat the peel of an orange, I don’t know. I’m sure you could eat it, but it would probably be thick and rubbery.


Pop one of these babies in your mouth when you’re rolling out of the bed…you’ll shoot right up and be ready and rarin’ to go.


Ok…you might not get more energy, but you’ll certainly be more alert.


Just be careful not to crunch too hard and break the seeds inside.


Here’s a recipe on the inside of the kumquat package.



Kumquat Refrigerator Pie


2/3 cup pureed kumquats


One baked 9-inch piecrust


One 8 ounce container Cool Whip


1-14 ounce can condensed milk


½ cup lemon juice

Directions
Beat the milk and Cool Whip just until mixed in. Add the lemon juice and beat till it thickens.

Add the kumquats, pour the mixture into the pie crust, and refrigerate covered for a few hours.



A wealth of interesting recipes can be found on kumquatgrowers.com, including kumquat chips made by boiling the fruit, removing the pulp, dropping the rind in boiling syrup, chilling it overnight, re-boiling it and filling with pecans. Interesting, I must say.


Other recipes are Hawaiian chicken with kumquats, low sugar kumquat pudding, kumquat ice drops, kumquat ice cream and kumquat oatmeal cookies.


The possibilities seem to be endless with such a funky, weirdly named fruit as this.


Explore the website. I was amused, yet intrigued….maybe you will be, too.


If you just hate sour stuff, you’ll at least get a kick out of the creativity.

Monitoring food intake proves useful for all ages

Kristin's Kitchen
Monday, 20 April 2009
Source: theapp.appstate.edu


Do people actually want or aim to write down every single thing that enters their mouth?

What a pain!

You see those people on tight diets like Weight Watchers, counting every single calorie, refusing to eat that one little extra morsel because it will push them over their “point” limit.

Now, for some that might be necessary if serious weight gain is in order. However, I’m not asking anyone to work that hard.

But what would you say if I told you writing it all down for a short time isn’t crazy?

I did it.

I actually wrote down every single thing, from gum to liquids to any food, I consumed for two weekdays and one weekend day. Along with food, I recorded my activity for the same three 24-hour periods, from 12 a.m. to 12 a.m.

But I didn’t edit my habits. I just ate and exercised normally.

Sure, it was slightly inconvenient. I found myself rolling my eyes every time I had to pull out that chart and scribble down exactly what I consumed in the midst of chewing.

And because I can barely even grab my bag and brush my teeth before rushing out the door in the morning, my high-strung brain could barely recall what I did all day.

But I forced myself to come home and replay the events of the day in specific increments. Talk about determined.

I then proceeded to spend hours in the lab and library typing in all this information into a program called ESHA Food Processor so a computer could tell me if I was healthy or not.

Ok, so I’ll admit it. I had to…for class.

Despite the time consumption, I discovered last evening it was well worth it.

This little program was able to tell me the exact amounts of nutrients I was receiving and whether they met or didn’t meet my recommendations. Plus, it was able to estimate my caloric expenditure in conjunction with caloric intake, telling me if I was in energy equilibrium.

This might sound worthless to some, but I discovered I was in positive energy balance during those three days, meaning I was taking in more than I was putting out.

Continuing with these same habits would surely threaten weight gain.

My sodium intake was also high, forcing me to investigate foods that contained more than 250 milligrams per serving and address them in my project. I uncovered canned black and kidney beans are very high in salt, in addition to Italian salad dressing and barbeque sauce, common foods in my diet.

Not to mention, I was able to see exactly what I need in terms of calories, protein, fat and carbohydrates for my height, body weight and age. Even though the Food Guide Pyramid says the average female needs around 2,000 calories daily, I needed much more than that based on my activity level.

So, what’s it to anyone else what I learned?

A lack of important vitamins and minerals can lead to long-term bodily injury, and a health assessment like this might help explain weird or unexpected symptoms that appear out of nowhere.

It’s not obsessive; it’s preventative and eye opening.

Sometimes, you never know how much your health is at risk until something bad happens.

I think we’ve all heard stories where young adults, way too young to die, start experiencing weird symptoms and end up in the hospital. It often turns out their condition could have easily been prevented with healthy food and exercise choices.

It’s almost like some kind of freak accident.

We’re all still young, but reaching a point in life where chronic disease is a possibility and where our food and exercise choices affect our lives to a more significant degree. We’re not children anymore, and our bodies need those critical vitamins to maintain health as we age.

Think about the last 20 to 25 years, about how many times you skipped a workout or ate the fries instead of the baked potato or the burger instead of the salad.

I’m not expecting many will do this, but I strongly suggest taking the time for three days to learn something important about the state of your health.

Many of us can’t make time for something of this nature, especially if it isn’t required. But if you’re remotely interested in the health aspect of your current lifestyle, consider it.

I know it allowed me to breathe a sigh of relief knowing my nutrient intakes were within my needs, in addition to showing me what I need to work on to improve health.

And ok, I’ll admit it. I need to cut back on my grains and breads a bit. They’re my weakness.

Do you ever wonder what you’re getting too much or not enough of and don’t want to actually measure it all out?

It just takes three days. That’s it.

No one should have to spend his whole life worrying about every morsel, but it’s good to get a check-up and know where you stand.

It’s short-term hassle with the potential for valuable results.

Intrinsic ingredient of soy sauce fights back disease

Kristin's Kitchen
Wednesday, 01 April 2009
Source: theapp.appstate.edu

Stir fry welcomes it as one of its main flavor ingredients. It is used in many meat marinades and crock pot recipes.

Oh, the versatility of soy sauce.

This black sauce, native to Asia, has become a staple in many cabinets across America.

Interestingly enough, though the name implies a connection, soy sauce is made from a long-time Asian tradition, one which is prepared in my apartment quite often, actually.

There she goes again. My roommate is steaming those green pods thingies.

“Oh, she’s eating snow peas,” I thought. But I was wrong.

I head over to my nutrition class. My professor keeps mentioning alternate protein sources from plants that will reduce fat and calorie intakes from meat products.

Turns out, ‘soybean’ is the buzzword.

Though soybeans have been a prevalent item on this campus for some time, I just tried them this year at the sushi counter and from my roommate’s stash. After experiencing their salty, light and almost creamy taste, I followed in my roommate’s footsteps and bought some frozen ones for the freezer.

Japan-101 said it’s used in production of soaps, cosmetics, plastics, inks and biodiesel fuel.

So why are we consuming this product?

It’s not only for lactose-intolerant people, but for health professionals and consumers looking for a healthier lifestyle.

Ah, a return to the legumes. Why not? They’re one of the best things out there for you.

The taste is something difficult to describe, but that’s what makes them a refreshing part of the diet.

In 1999, the “Food and Drug Administration gave food manufacturers permission to put labels on products high in soy protein indicating that these foods may help lower heart disease risk,” according to the FDA Consumer Magazine.

The label often contains the Soy Health Claim, which says diets with 25 grams of daily soy protein, combined with low cholesterol and saturated fat intakes, can reduce heart disease risk.

According to the FDA, the product must contain at least 6.25 grams of soy protein, less than 3 grams fat, less than 1 gram of saturated fat, less than 20 milligrams of cholesterol and within a sodium range of 480 milligrams to 960 milligrams, depending on the size, to advertise the claim.

Pictsweet deluxe steamables edamame in the pod: a delicious option when you’re sick of your other frozen vegetables.

One half-cup serving of these babies contains 110 calories, 3 1/2 grams fat, zero saturated fat, trans fat and cholesterol, 8 grams of carbohydrate, 5 grams of dietary fiber and 5 grams protein.

This equates to 20 percent of daily fiber needs and helps fulfill a good amount of protein requirements, depending on daily needs.

I found out how much protein I personally need in a day from my nutrition class. You can take your weight in pounds and divide by 2.2 to get your weight in kilograms. You then multiple that number by 0.8 grams per kilogram, the RDA for protein, to get your recommended daily amount in grams.

Just like fat, protein is a nutrient that should be consumed in moderation. If you’re not a body builder and need the extra protein to create healthy body (muscle) mass, you should be sure to stay in the recommended range because excess protein can be stored as fat and cause weight gain, nutritionists say.

Other benefits are that “soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body,” the magazine said based on research.

Also, the FDA concluded four soy servings each day “can reduce levels of low-density lipoproteins (LDLs), the so-called ‘bad cholesterol’ that builds up in blood vessels, by as much as 10 percent. This number is significant because heart experts generally agree that a 1 percent drop in total cholesterol can equal a 2 percent drop in heart disease risk.”

You guys should know, however, these soy products are not “super foods” which will magically create health, according to the Center for Food Safety. They simply offer another healthy option to contribute towards a healthy diet.

In the last 10 years, some controversy has surfaced about how beneficial soy really is. It depends upon the person. Though protein benefits are fairly clear, FDA Consumer Magazine said researchers started raising questions in 2000.

The concern was not in whole foods with an intact soy protein such as soymilk or tofu, but in the chemical isoflavones soy products contain, often used in over-the-counter drugs to ease menopausal symptoms because of their estrogen-like compound.

So, at the time, it was inconclusive whether soy caused or prevented things like breast cancer. To be safe, consumption of soy as a whole food was the recommendation.

Reliable websites today like isoflavones.info reveal controversy still exists, but most of 1700 scientific publications discussing isoflavones recognize at least some benefit from them. Claims such as protection against prostate and breast cancer, ease in menopausal symptoms, heart disease and even osteoporosis are becoming more accepted.

Isoflavones are structured similarly to a body’s own estrogen, according to isoflavones.info.

“They can interfere with the action of our own estrogen. Depending on the type of estrogen receptor on the cells, isoflavones may reduce or activate the activity of estrogen.”

And the research continues. One thing’s for sure: whole soy foods are certainly beneficial.

If you’ve ever wondered about those green pods with the sushi and how they taste, go explore.

Don’t be fooled by the somewhat hairy exterior, though; and don’t judge a soybean by its cover. You won’t be eating the outside, just popping out the delightful, pea-sized beans.

If you don’t like them, you can always give them to your vegetarian friend.

Overall lifestyle change difficult, reaps worthwhile benefits

Kristin's Kitchen
Wednesday, 25 March 2009
Source: theapp.appstate.edu

We’ve all been in the dumps. We’ve all wanted to go wild and break loose.


Oftentimes, those feelings are reflected in the foods we eat.

When we’re upset about a bad test grade, some of us take a drive to get some cake batter with “the works,” or jump for some greasy spuds or a piece of beef covered in mayonnaise and cheese.


Or some might take a different approach, going down to the local bar for some drinks.

These all are choices we make in our life and they’re permissible to an extent. But shouldn’t we draw the line?

I’ve been talking about these healthy and sometimes unusual foods all semester. Most of them are fairly common, but for some reason they still seem to slip through the cracks of typical “food vocabulary.”


I list off nutrients and vitamins with unpronounceable names that our bodies apparently “need.” Who says I need all this stuff?


The information, though, comes from health experts, and they know much more about what our bodies need than we do. It’s up to us to listen.


I thought I would take a moment to reflect on why I spend my time talking about these random foods and health choices.


Because these foods define what it means to be healthy. What does that word really mean to us as young college students, sometimes reckless, sometimes chance-takers?


To me, it means making a conscious choice to be happy inside and out, and that means physically, emotionally and spiritually. It’s more than just what you ate for lunch, but an overall lifestyle choice.


The common misconception is that a healthy lifestyle holds people back from a happy, carefree life.


Making a lifestyle change is not about holding back, but about letting yourself fly. It all goes back to trying something new. Just as we take chances to love, to move to new places, to take a new job, we can take a chance at improving the way we eat by trying new foods and eliminating others.


It takes patience. It takes discipline. It takes an open-minded attitude.


Some might say they already eat well, and that’s good. But how many of us don’t?


Eating right seeps into other aspects of everyday living. It makes you feel great, look your best and hold confidence in your abilities in your professional and personal life.


Naturally, a good diet makes one more alert and energetic, but there’s certainly a psychological aspect, as well.


I mean, how many of us eat a Cookout burger and fries and say after, ‘Man, I’m looking good today?”


But let’s say you eat an apple, a glass of milk, some mixed nuts and a turkey sandwich.


You slide on your favorite pair of jeans, grab the shades and head out the door for the afternoon, feeling confident and positive.


I’m not saying eating right will always put you in a good mood, as there are other things in this world beyond our control that affect mood, but it certainly helps.


Granted, every calorie counts, but it’s not about the numbers. No one should have to keep track of the amount of calories, fat, protein, vitamins and minerals they consume on paper. THAT’S restricting.


But knowing what should be going into your body on a daily basis is important. In a general sense, we know what we should be eating. The media tells us, based on scientific research, the average amounts of fruits, vegetables, grains and dairy products we should have daily, so we have a good idea of what we should be doing.


And since when can convenience be an excuse?


Since when is driving to the store for an apple or piece of produce you can put right in your mouth after rinsing off more inconvenient than driving over to Wendy’s or McDonald’s for a quick meal?


As far as campus foods go, healthy options are readily available that can be grabbed just as quickly as any slice of pizza or fried finger food.


It’s not about knowing all the chemical names and processes. That’s why the health experts are around.


It’s not about cooking all these natural, healthy dishes that take hours to prepare and serve. You don’t have to cook at all, really.

Cooking just mixes up monotony and changes flavors.


You just need a strong dedication to personal health and happiness. Who doesn’t want that?


Granted, some nerds like me enjoy hanging out in the kitchen, but the large majority of students here at Appalachian State University probably don’t.


It’s not about obsession, either. Take a trip to Marble Slab, but eat a salad for lunch, for example, to account for the extra calories.


Avoiding fast food advertising and those big, bright red signs shining like hunger beacons off a dark highway is an uphill battle that will last a lifetime.


But the earlier we start, the more natural it will become and the easier it will be to remain healthy when we’re 60. It won’t be a conscious decision, but an automatic choice made without thought.


People say they’ll “do whatever they want while they’re young,” ‘cause they can “afford it.” But no one can really afford to avoid fruits and vegetables, whole grains and all those other good things in the long-run- at ANY stage of life. There’s no such thing as a magic pill that’s going to fix us when our organs give out or have trouble functioning.


Avoiding it in college will lead to deficiencies in, say, 30 or 40 years, making it much harder to bounce back when the body comes down with disease. Bodies lose vitality and strength with age.


Peruse food magazines, health websites and even major news station headlines. It’s everywhere.


Many young adults are all about trend, right?


Well join the newest trend and take charge of your health. Eat right and you’ll feel so much better emotionally and physically.


It’s all the over the news. It’s what everybody’s doing.

Water chestnuts crisp up dishes' texture

Kristin's Kitchen
Wednesday, 18 March 2009
by Kristin Larmore
Source: theapp.appstate.edu

She pulled these oozy, brown, ping pong ball sized things out of the oven.


My nose immediately scrunched in disgust.

She had been making them for years, but I could never seem to get over the look of 'em.


The next year, she made them again, their brown sugary, bacon scent filling up every crevice of the kitchen.


And I finally let my sense of smell overcome my sense of sight. The taste was initially chewy and sticky sweet, but once my teeth hit the center, it became delightfully crunchy in texture. There was nothing to compare the texture to... it was just different.


The odd food I am speaking of is water chestnuts wrapped in bacon. I know, it sounds disgusting, doesn't it? I always thought so, too, but their constant presence at holiday gatherings finally broke me in. I mean, everyone else was eating them.


And, yes, though bacon is wonderful for we meat eaters, my focus will be on the curious identity of the food inside.


There's no question the crispy, nutty water chestnut is an interesting food. How many people actually know what it is?


This tuber is primarily grown in China in the shallow areas of rivers, marshes and lakes,according to chinesefoodrecipes.com.


They are actually covered in a dark brown skin when growing, though it is most often removed when canned or packed for grocery stores in the states. Chinese stores sell them fresh or dried with the skin still on.


The tuber is excellent in Asian dishes, stir fries, salads and dips, adding a distinct texture variation, though the flavor is not as apparent in highly seasoned or flavored dishes.


According to the food label, the chestnuts are not a source of vitamin A, vitamin C, calcium or iron. However, they contain zero fat, saturated fat trans fat and cholesterol with only 45 calories per half cup. Also, one half cup provides 15 percent of one's daily fiber needs.


Really, they are more like a low-calorie vegetable based on their significant fiber, B vitamin and carbohydrate content, according to the women's magazine Spice Diva. Also, calcium, potassium, iron and zinc are present.


Though the Chinese use them as a staple, they are also the most commonly eaten "nut" in India, according to Spice Diva.


The food holds some medicinal properties in the Chinese culture. Ground chestnut powder and water aids coughs, while boiling them whole in water helps end measles quicker. Sweet chestnut soup can help the digestive tract, too, by inhibiting urination, according to the Chinese food recipes website.


Other benefits include aiding nausea, indigestion and jaundice.


However, just like beans, enjoy at your own risk, as they promote flatulence or bloating if eaten too much. Still, they rid your body of toxic substances. They "clean you out," if you know what I mean.


Try this recipe for water chestnuts and bacon. It's simple, quick and really good. They don't look or sound tasty, but friends who've come over have always eaten them right up. Just don't tell anyone what's in the recipe before they try it, and they might be hooked!

Water Chestnuts
2 cans water chestnuts
1 pound lean bacon, cut into thirds (2 pounds bacon to 3 cans chestnuts)

1/2 cup brown sugar
1/2 cup chili sauce
1/4 cup light mayonnaise

Combine three sauces in a bowl and set aside. Wrap bacon thirds around the chestnuts, and bake at 350 degrees for 30 minutes.

Pour off the juice after 30 minutes and coat each one with the mixture using a pastry brush or spoon. Bake them coated for an additional 15 minutes.

Let them cool until warm, as heat concentrates in the center. Your tongue will thank you!

Spring break serves up fresh opportunity for real seafood

Kristin's Kitchen
Wednesday, 04 March 2009
Source: theapp.appstate.edu

A few years ago, I was in the sand digging a huge hole: a perfectly innocent activity.

As I was digging out one of the walls with a brightly colored, plastic "scooper," a little black blinking thing popped out at me, followed by an orange pincher.

The next thing I knew, this entire creature squeezed itself out of this tiny hole and scuttled up the side of my ditch, its shelled arms immediately in fight position, pacing back and forth tapping its pincers.

Amazed at its defensiveness, I knew it was scared I wanted it for dinner.

I smiled widely, and looked at the seagulls swarming overhead, wishing one would come down and take that beady-eyed little guy.

I'm not the only one who wanted him for dinner!

Yes, my friends, seafood is truly the chicken of the sea, and more research is released every year about its dietary importance.

Though this little mountain town seems to be the furthest possible distance from the coast, our grocery stores do offer a variety of fairly fresh seafood. Granted, it's not always the cheapest, but sales do happen, people.

This Spring Break, though, I encourage you to eat some fresh crab or seafood on your long-awaited beach trips.

It may be expensive there, but guaranteed even fresher. You should be able to splurge, just this one week, and I project that it will be worth the extra bucks.

The 2005 version of the Food Guide Pyramid newly emphasized the importance of fish in the diet, recommending two to three servings each week.

A 5-ounce steamed Alaskan king crab leg is packed with 26 grams of protein, 130 calories, zero carbohydrates and about 2 grams of fat, according to healthnotes.com.

Though fiber is nonexistent, it contains at least 20 percent of daily-recommended selenium amounts and between 10 to 20 percent of daily-recommended magnesium, vitamin B6 and folate.

This is a perfect alternative to high-fat meats like beef or pork, and even though it's not quite a juicy tenderloin or burger, it can be equally tasty and less heavy on the stomach.

While the highest omega-3 counts lie in salmon and tuna, crabmeat is a more rare, succulent treat we can't find in the stores very often during the early part of the year for a reasonable price.

And few can argue its unparalleled flavor and texture when compared to the imitation alternatives found in our local markets.

In reality, imitation crabmeat isn't going to hurt you, even though it's the processed form of the real thing. It actually provides very similar health benefits.

According to Crab Classic 3 chunk style's package,

"Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. One serving of Crab Classic 3 provides 0.4 grams of EPA and DHA omega-3 fatty acids."

It also contains 8 grams protein, 90 calories, zero trans fat and saturated fat and only 1.5 grams total fat in a half-cup serving. The catch, though, is it contains 12 grams of carbohydrates unlike its fresh counterpart, 410 milligrams of sodium and 5 grams sugar per serving.

Also known as surimi, Japanese meaning 'minced fish,' the imitation is used in many Japanese and Asian dishes, including sushi.

Some say imitation crab tastes almost identical, while some say there's no comparison. That you must decide for yourself.

To me, it's a funky sweet, mildly fishy item resembling the rubbery consistency and look of that processed string cheese stuff, but white.

The reality is imitation crab is not actually made from crab, but from lean, white-fleshed fish such as Alaskan polluck, a cheaper alternative. Manufacturers remove the bones, finely chop the fish and continually rinse it to create a firm fish paste, according to mothernature.com. Yum!

They then add a variety of sugars, sorbitol, egg whites, starch and artificial colorings to make it appear and taste more like crabmeat. Some brands, like Crab Classic, do use very trace amounts of crab.

According to the label, the chunk Crab Classic contains less than two percent king crab meat. Under allergy information, it lists Alaskan polluck, salmon, anchovy, sardine, tuna, cutlass fish, oyster, lobster, scallop and shrimp as additional ingredients.

For something that's supposed to be crab, that sounds pretty darn close, don't you think?

Benefits however, are that it can be frozen for months and is available year-round, according to the Mother Nature website. And as we all know, the last thing we would want to do is eat fresh crab leftover.

But, while you're out on your Spring Break soaking up the Vitamin D, smelling the salty surf and listening to the light clucking and flapping of those seagulls taking dives in the wind, take advantage of the most enjoyable sense: taste.

Order up that slightly salty, slightly sweet, melt-in-your-mouth REAL crabmeat retrieved straight from the sea and take a break from the more affordable, rubbery processed stuff.

Don't get me wrong- you can eat the fake version, but this is a win-win. The real thing not only tastes better, but it's better for you!

And for those of you who've never liked the fishy stuff? Crab meat is a great place to start. It's one of the less fishy options in taste and smell, and a very mild-tasting shellfish.

If you don't care for the pure taste and prefer it mixed with other ingredients, ask for a buttery crab cake or creamy crab dip to try at your favorite seaside restaurant.

So don't let that little armed crustacean scurrying across the sand intimidate you; it just knows you want to eat it.

For some good tips on how to prepare your own fresh crab, visit http://www.puritan.com/vf/healthnotes/HN_live/Food_Guide/Crabs.htm.

Foreign acai tree grows juicy benefits

Kristin's Kitchen
Wednesday, 25 February 2009


As I was eating my bowl of blueberries this morning, though they were quite tasty, I found myself wishing for the healthier alternative. However, I couldn’t find time to travel to the Amazon and back today.

If only Brazil were closer.

Sure, Brazilians have been known to possess one significant quality that leaves the average American tapping his foot and looking at his watch: they’re laid back.

But they also have something else we pale, uptight Americans don’t have: the acai berry.


First thing that might surprise you is this small, purplish black fruit very similar in appearance to a blueberry contains more than twice the amount of antioxidants with about 167 mg per serving.

Pomegranates come in second with 105 mg, blueberries have 61 and strawberries have about 26, according to acai.com.

The acai berry contains 30 times the antioxidants found in red wine and is rich in omega fats, according to sambazon.com/acai.html.

Essential or omega fatty acids, found in items like olive oil, tuna and salmon, are crucial to hormone production in the body and have shown to decrease LDL, or bad, cholesterol, according to dieticians and nutritionists. They can also decrease blood pressure, blood clot formation and inflammation.

The fruit grows on thin palm trees in large bunches, sort of like bananas. However, they accumulate in huge amounts on a series of skinny twigs protruding from each branch. The website describes it as having a “rich, berry-cocoa flavor.”

Though very difficult to find in the States - fresh, acai berries can be found in some juices, beauty products, smoothies and supplements at the grocery or convenience store. One product growing in popularity among college students is vitamin water, and the XXX flavor contains acai, as well.

The berry is also thought to significantly increase energy and sex drive. Other benefits include, but are not limited to: helping to maintain healthy blood pressure and cholesterol levels, relieving headaches and dizziness, helping you look and feel more youthful, improving disease resistance and bettering the overall quality of sleep, according to acai.vg/.

So, though you may have never thought of visiting Brazil or have a negative opinion of it, maybe this will make you change your tune to a more energetic one, at that.

The Brazilians’ laidback demeanor is unlikely the direct result of the consumption of this tasty berry, but it probably helps in their every day energy levels and good mood.

Source: theapp.appstate.edu

Mid-winter to spring best time for Kale nutrients

Kristin's Kitchen
Wednesday, 18 February 2009


This one woman comes into the grocery store all the time and always enters the checkout line with the same thing in the top seat of her cart in plastic bagfuls.


Every time, I have to ask her which ones are which because they all have a seemingly exact appearance when you’re not looking at them at the same time.


It’s like trying to tell the difference between two different kinds of red apples without the code on them; they’re all red, they all look like apples, so what?


And every time, she delves right back into the story about her pet rabbits, forgetting she’s told me about them ten times already.

She just loves those rabbits, she says.

They are really great pets, just like dogs, if you know how to take care of them, she says. Greens are great for their digestion, too, and carrots aren’t as good for them as people might believe, she says.


The food I’m speaking of is crisp, leafy greens, which include kale, mustard, turnip, collard, beet, dandelion, spinach and chard.


Apart from the humorous aside about the woman and her rabbits, many forget greens are great for people’s digestion, as well.


Kale, in best season between mid winter and the early part of spring, provides rich cancer-fighting phytochemicals. It’s high in calcium, iron, Vitamin C, fiber and Vitamins A, C, K and E. Beta-carotine, too, is present in seven times the amount that it is in broccilli, according to ezinearticles.com.


And make sure to chew that kale up well, too. Chopping or chewing releases an important chemical called sulforaphane that “somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we are all exposed on a daily basis,” Dr. Linda Posh said on ezinearticles.com.


All the other greens are rich in very similar nutrients, since they fall in the same family.


Remembering which greens are which provides a bit more of a challenge, however.


Kale is very curly at the edges, while mustard has the same curl, but lighter in tint and a bit more crinkled. Turnip greens are somewhat of a mix between spinach leaves and lettuce leaves, but have sort of deeper green, wavy edges. Collard greens are large and smooth like plant leaves and a lighter green.


The most common way to cook greens, if you’re not going to use them in a salad, for example, is to cook them in a covered pan with olive oil, seasonings and the occasional splash of vinegar with just enough water to hydrate the leaves and keep them from burning.


Tastes range from the spicy and peppery in mustard greens to the mild flavor of turnip greens to the much stronger flavor of kale and collards.


If you prefer not to eat greens by themselves, you can also use them in recipes. Just like spinach, you can sometimes mask the strong flavor and keep the added texture and nutrients when you add them with a combination of other ingredients.


Here’s a great recipe from Cookinglight.com I found using kale. It’s different, but sounds delicious.



Mashed-potato cakes with onions and kale


12 cups water
1 bunch kale, trimmed (about 4 ounces)
2 2/3 cups (1-inch) cubed Yukon gold or red potato (about 1 pound)
¾ teaspoon salt, divided
1 tablespoon olive oil
1 tablespoon butter or stick margarine
3 cups diced onion
2 tablespoons chopped fresh sage
¼ cup sliced green onions
¼ teaspoon freshly ground black pepper
cooking spray
sage sprigs (optional)

Directions:
Bring the water to a boil in a Dutch oven or large saucepan; add kale. Cover and cook over medium heat for five minutes or until tender. Remove the kale with a slotted spoon, reserving the cooking liquid. Chop kale and set aside.


Add potato to reserved cooking liquid in pan; bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain; partially mash potatoes. Stir in kale and ¼ teaspoon salt.


Preheat the oven to 400 degrees.


Heat the oil and butter in a large nonstick skillet over medium-high heat. Add ½ teaspoon salt, diced onion and chopped sage. Cook 13 minutes or until browned. Combine potato mixture, onion mixture, green onions and pepper. Remove from heat; cool slightly. Divide potato mixture into eight equal portions, shaping each into a 1/2 –inch-thick patty. Place patties on a baking sheet coated with cooking spray. Bake for 20 minutes.


Preheat the broiler.


Broil patties for five minutes or until browned. Garnish with sage sprigs, if desired.


So if you own a rabbit now or ever own a rabbit in the future, keep this information in the back of your mind for the health of your little, furry wet-nosed pet. But, more importantly, buy the greens for yourself.



Source: theapp.appstate.edu

Cashews require extensive labor, high health benefit

Kristin's Kitchen
Wednesday, 11 February 2009


With his multicolored shirt and intriguing foreign accent, the man stood drawing our attention with unique hand gestures, the summit of the volcano just beyond the metal guardrail.

He spoke of the tree above him, droopy with the weight of bright colored, awkward shaped fruit.

He quickly warned us we couldn't eat it.

The place I'm speaking of is St. Lucia, a Caribbean island off the coast of Florida, and the tree I so admirably described is the cashew tree.

Touring this exotic island with an active, caved-in volcano as part of a seven-day cruise, I never realized how closely something would hit home.

We eat cashews all the time in the States, but few of us know where they come from. Unrecognizable on the tree and covered in a strong outer casing attached to something resembling a mango, I didn't quite recognize it.

I mean, how many of us have actually seen a cashew shell, honestly?

This shell is actually called a cashew apple, native to Brazil, according to the World's Healthiest Foods Web site.

Though Brazil and the Caribbean consider the shell somewhat of a delicacy, it is always removed before sales because the interior is covered in a poisonous resin called cashew balm. The balm is often used in insecticides and varnishes, according to the Web site.

The guide also mentioned the cost: these days, they seem to be on the steeper end when it comes to nuts. But, think about the type of time commitment required to tediously remove a single cashew from its shell.

It would be like de-shelling millions and millions of sunflower seeds by hand.

And how many do you eat in just one handful? Imagine the work.

Contrary to common myth, cashews are actually very good for you, just like other nuts. One-half cup provides 38 percent of your daily copper needs, about 22 percent of magnesium and tryptophan needs, about 17 percent of phosphorous needs and over 5 grams of protein, all in 196 calories.

This might sound like gibberish to you, but what if I told you magnesium plays an important role in healthy bone management and controlled nerve and muscle contraction?

Tryptophan is necessary for protein digestion. Copper is crucial for a variety of metabolic functions, according to copper.org. , while Hopkins Technology indicates phosphorous builds strong bones and teeth and helps in energy absorption during digestion.

And though high in fat, forget about weight gain- unless you’re popping them like candy.

A study in Spain tested 8,865 adults and found “participants who ate nuts at least two times per week were 31 percent less likely to gain weight than were participants who never or almost never ate nuts,” according to the World’s Healthiest Foods.

Another interesting thing about cashews is they seem to have a longer shelf life than some other nuts based on their high oleic acid content, the same monounsaturated fat in olive oil that aids in good cardiovascular health.

The George Mateljan Foundation said you should store them in an airtight container in the refrigerator for about six months. If you freeze them, you can wait to eat them for up to one year.

Here’s a simple recipe from Emeril you might want to try for cashew butter. You should consume it in small amounts, but it’s a great substitute for peanut butter or almond butter.

Cashew Butter
2 cups unsalted roasted cashews
2 to 3 tablespoons vegetable oil
¼ teaspoon salt
1 teaspoon sugar, optional

Directions:

In a food processor or blender, combine the nuts, two tablespoons of oil, the salt and the sugar, if desired.

Process the mixture on high speed for 30 seconds. Scrape down the sides with a rubber spatula and process to the desired smoothness, adding more oil, one teaspoon at a time, if a smoother butter is desired. Adjust the seasoning to taste.

Transfer to a bowl to use as a dip or spread. Or, place it in an airtight container and refrigerate until ready to use.


If you’re ever interested in trying cashew butter, you might want to make it yourself, considering they’re selling the stuff online by the jar for far more than it would cost you to buy some peanut butter at the grocery store.

Next time you're eating cashews, think about the work that went into putting them in that jar.

And be grateful you have such a delicious treat, compliments of exotic tree climbers.


Source: theapp.appstate.edu

Parsnips substitute familiar carrot

Kristin's Kitchen
Wednesday, 04 February 2009


Walking into the grocery store, you look at your list. Or, mentally review it, at least.

“Ok. I need milk, cereal, soda, ice cream, maybe some bread….”

But wait. What happened to that front section there in the corner, beautifully arrayed with a colorful conglomeration of freshly grown produce? Some, if not many of us, immediately bypass it. Normally because we either don’t like the taste of the stuff or we can’t afford it.
Now, I’m not too sure if most of us know this, with our “sophisticated” boxed macaroni and cheese and Rice-A-Roni, but there are more options than canned peas and carrots heated up in the microwave to compliment our cheesy main dish.

A wealth of vegetables is available at the grocery store students can try. Granted, they are in season at different times, but certain ones are found there almost all year round for, I think, a very reasonable price.

And yes, no one can argue apples really don’t cost under about a dollar a piece these days unless they’re dinky and shriveled, but much of the produce goes unnoticed. Root vegetables, for example, are a safe option this time of year based on their reasonable price and long shelf life.

The featured choice today is parsnips.

The Cook’s Thesaurus Online notes Northern Europeans have historically used them in stews, but they don’t taste good raw and should be small and crisp. Just like potatoes, if you purchase very thick, large ones, they might be tough.

Parsnips, because they are a root vegetable, can lie in your refrigerator in a plastic bag for longer than most. And considering how busy we all are with classes, we sometimes forget about those healthy, fresh items we purchased while in a semi-resolute mood to change our eating habits.

You won’t have to find yourself transporting them to the trash a week after you’ve purchased them.

I went to the grocery store the other day to buy some for dinner, and two medium size ones only cost about 80 cents.

As I have bought them myself, I would describe them as having the pungent, sweet flavor of a raw carrot with the texture of a sweet potato. Though they are light, they are full of flavor.

To prepare parsnips, you peel them like a carrot and either chop them up in chunks or strips.

Then, you can boil, sauté or steam them. Some people like to eat them with a little butter, or you can also mash them up and make a unique-tasting mashed potato.

This vegetable is high in soluble fiber, a player in lowering cholesterol and blood sugar, and low in calories. Abundant in the B vitamin folic acid, it can also help young women prevent osteoporosis and birth defects in their children later in life, according to howstuffworks.com.

Additionally, potassium is largely present, a blood pressure controller. So if bananas are not your thing, parsnips might be a good way to better your level of potassium.

Here are the nutrition facts for parsnips, based on a one-half cup serving.

Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 21 g
Protein: 1 g
Dietary Fiber: 3 g
Sodium: 8 mg
Folic Acid: 45 micrograms
Vitamin C: 10 mg
Manganese: <1 mg
Potassium: 287 mg

I would be providing you with a recipe, but it’s daring enough to try a new, interesting vegetable, let alone to try a recipe using it as a main ingredient. Health magazines and websites contain plenty of options, however, if you decide you really like the taste of parsnips.

Yeah, we’ve been whipping out the ramen, Pop-tarts and Hot Pockets all week. They’re quick.

But I’m thinking you can spare about 20 minutes to steam up some fresh vegetables.


Source: theapp.appstate.edu

Grapefruit fights sickness, disease

Kristin's Kitchen
Wednesday, 28 January 2009

by KRISTIN LARMORE
Lifestyles Reporter

We’re enduring that time of year again. It’s winter in Boone:

A time for washing your hands every five minutes, for fear of catching some type of microscopic germ.

You get up out of bed on a January morning, your head feeling heavy and clogged.


As you drag yourself out the door to make it to class on time, your semi-wet hands hit the chilling freeze of the outside air. They dry up on contact, leaving your skin cracked and itchy.

The loud wind whips across your chapped face, and your nose won’t stop running.

This may appear as somewhat of an exaggerated version of what most of us might call the common cold, but most of us can admit it’s not the most pleasant, especially when aggravated by winter Boone weather.

One of the best ways to remain free from an irritating cold during the first few dark months of the year is to retain adequate amounts of fruits and vegetables each day. The fruit, especially, is often full of antioxidants, fiber and Vitamin C.

As many of us might know, the average adult needs at least two servings of fruit per day, which we can also attain through juice.

Many fruits are disappearing from the grocery store produce bins and shelves, but one type of fruit this season produces in abundance is citrus. And the featured food item on today’s menu is grapefruit.

Within the last few years, Israeli researchers discovered antioxidants powerful enough to reduce heart disease risk in red and white grapefruit, according to Familynutritiononline.com.

Not to mention, the fruit can reduce cholesterol as well. A study was published in the Journal of Agricultural and Food Chemistry, which tested 57 coronary bypass surgery patients. Results revealed red grapefruit reduced cholesterol by 15 percent and fatty triglycerides by 17 percent, though the patients did not respond to medications designed to lower cholesterol.

Additionally, the plant compounds in grapefruit can aid in DNA repair and weight loss.

China’s Zhongshan University and UCLA found the plant compound naringenin prevents cancer cells from multiplying by repairing existing DNA cells.

Dr. Fujioka from the Scripps Clinic in San Diego found in his study of 100 obese adults that grapefruit largely decreased insulin levels in the blood, allowing the body to store more of digested food as energy instead of fat. Some of his patients lost up to 10 pounds just by eating one-half of a grapefruit before meals.

Look into trying something new and explore this interesting grapefruit dressing I found on Cooking Light’s website.

Shallot and Grapefruit Dressing
1 teaspoon olive oil
½ cup chopped shallots
2 cups fresh grapefruit juice (about 3 grapefruits)
2 tablespoons chopped fresh cilantro
2 teaspoons sugar
¼ teaspoon freshly ground black pepper
2 tablespoons olive oil

Directions:
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add shallots; cook 5 minutes or until golden brown. Stir in juice. Bring to a boil over medium-high heat, and cook until reduced to 1 cup (about 6 minutes). Remove from heat; cool.

Place the grapefruit juice mixture, cilantro, sugar and pepper in a blender; process until smooth. With blender on, slowly add 2 tablespoons oil; process until smooth.

A popular trend nowadays is to eat a salad during the day to consume a variety of healthful fruits or vegetables, but the fatty dressings we cover them with almost eliminate the nutritional value.

Cooking Light says this dressing has only 35 calories per serving, two grams of fat and four milligrams of calcium.

So, who cares about the cold! Grapefruits will help you avoid disease later on in life.

Source: theapp.appstate.edu

Colorful mediterranean bean salsa kicks up flavor

Kristin's Kitchen
Wednesday, 21 January 2009

Remember all those salty chips, pizza and fried foods we ate last year? Some of us will guiltily admit we might have indulged just a bit too much.

I would guess that many college students, especially you girls, are frantically cleaning out your cabinets from last semester, ridding them of those colorfully enticing packages that lured you to the snack aisle in the first place.

And, oh yes, after the New Year’s bash, that dreaded four letter “d” word immediately took over a huge part of television programming.

DIET.

But do we really have to diet to look and feel our best? Once you can’t stand the taste of the same monotonous foods or are left feeling starved and unsatisfied, you bail on all those “great” resolutions and return to those fatty, processed foods you missed so much.

This semester, my focus will be on food that promotes healthy, happy living. Instead of editing our eating habits for only a short time, we need to make a lifestyle change. Many of us are probably lacking in an important nutrient or vitamin we are not getting from food, whether it be fiber, calcium, protein, etc., even if we do eat healthy. I will try to provide recipes that not only please your taste buds, but also your heart.

I got this recipe from a very close neighbor friend over Christmas break who lives down the street from my parents. She brought it to our house to snack on, and even her young son was hovering over it!

Mediterranean Bean Salsa
1 can black beans
1 can pinto beans
1 can chick peas
1 can white corn
1 cup green pepper, chopped fine
1 cup celery, chopped fine
2 jalepeno peppers, chopped fine and deseeded if desired to remove heat
1 tablespoon water
¾ cup red wine vinegar
¾ cup sugar
½ cup olive oil
1 teaspoon salt
½ teaspoon pepper
¼ teaspoon red cayenne pepper
¼ teaspoon garlic salt

Directions
Combine the first four ingredients in a medium bowl. Make sure to drain the liquids out of each can and rinse contents in a colander before combining. Then, toss the peppers and celery in a separate mixing bowl.

Bring the water, vinegar and sugar to a boil on the stove to bring out full flavors.

Afterwards, mix the olive oil, salt, pepper, red pepper and garlic salt separately, as well. Mix the two sets of liquid together and combine with all other ingredients. Let the mixture set in the refrigerator for a few hours to marinate so the vegetables soak up the flavor.

This dish has exceptional color and texture. So not only does it taste good with a variety of the sweet and peppery, but it’s visually appealing.

The beans, members of the legume family, are an essential element of health. Rich in protein, fiber and the amino acid lysine, all three of these beans can help prevent diabetes, cardiovascular disease and some cancers, according to umassmed.edu. Their plant proteins keep our muscles strong and repair damaged ones.

Per one-half cup serving, black beans provide 7.1 grams of fiber, chick peas provide 5.3 grams of fiber and pintos provide 6.9 grams of total fiber. Women 50 and younger need about 25 grams of fiber in their diet each day, according to the National Academy of Sciences’ Institute of Medicine. So, one small serving of beans can already give you between 21 and 28 percent of your daily fiber needs.

Find nutrient-rich foods like this one to include in your everyday eating habits, so you won’t feel bad about a splurge now and then. Enjoy an occasional oreo or bowl of ice cream, but just watch your serving size.

What will your New Year’s resolution be? To starve yourself, or eat well? It’s all about balance and portion control

Source: theapp.appstate.edu

Pecan Chicken Rolls Recipe

Kristin's Kitchen
Tuesday, 02 December 2008



Sometimes, I just want to hit something.

Classes become frustrating after weeks and weeks of assignments, I don’t get enough sleep and my job with demanding customers fills in the gaps. Everyone seems to think my only commitment is to them and to them alone. The work, oh, the work – it never seems to end.

This is a common college problem, especially during the upcoming exam period. Students don’t get much time to themselves, except to sleep or eat, if they can even get that.


I don’t want to hurt anyone else, of course. At times, it is just good to let out some frustration physically. However, one must focus that frustration on an inanimate object of sorts. Aside from a treadmill or an elliptical, punching bags and stress balls are also an option.

Since the stress ball only seems to serve a purpose for minor worries, let’s turn out attention to the punching bag. How many college students can actually use a punching bag living in a dorm or apartment, as it has to be hung from the ceiling? Slim to none.

What about cooking? Some say it is a very relaxing experience. The aroma and touch, the sensations involved, ease tension. For those who would disagree, there may be some aspects of cooking you might be unaware of.

How about vigorously smacking chicken breasts with a meat mallet? It might not sound very interesting, but it certainly releases stress. Plus, the chicken requires a degree of force to get flat and elongated enough to roll.

This recipe greeted my ears for the very first time when my family and I were living in Alabama. My parents were having a dinner party, and they wanted to serve something fairly simple, yet elegant, at the meal.

I heard an extremely loud banging from upstairs in my room. I thought something had fallen off a shelf, but when the sound continued for minutes, I thought my dad was doing construction in the house or something. I had to go to the kitchen to find out what was going on.

It’s interesting how food preparation can create not only a variety of smells, but also very interesting, and sometimes disturbing, sounds.


Pecan Chicken Rolls
One-third cup chopped pecans, toasted
One-half cup freshly grated Parmesan cheese
6 skinned and boned chicken breast halves
One-half teaspoon pepper
12 fresh spinach leaves
1 (10 3/4 ounce) can condensed cream of chicken soup
1 cup sour cream
2 tablespoons dry sherry or milk
Three-quarter cup herb-seasoned stuffing mix, crushed

Directions:
1. Combine chopped pecans and grated parmesan cheese, stirring well; reserve one-quarter cup of the mixture and set aside.

2. Place each chicken breast half between two sheets of heavy-duty plastic wrap, and flatten to one-quarter inch thickness with a meat mallet or rolling pin. Sprinkle chicken with pepper.

3. Arrange two spinach leaves on each chicken piece and sprinkle evenly with remaining pecan mixture.


4. Roll up chicken jellyroll fashion, and secure with wooden picks. Place rolls, seam-side down, in a lightly greased nine-inch square baking dish.


5. Combine soup, sour cream and sherry, and pour over the chicken. Combine stuffing and reserved one-quarter cup pecan mixture. Sprinkle it over the soup mixture.


6. Bake at 350 degrees for 55 minutes or until chicken is done.

Smacking chicken with a mallet does create a large amount of racket. Make sure to alert your roommates before you start, as they might think something really heavy has fallen on your head. You want to assure them you are perfectly ok.

After a long day of difficult exams, smack the crap out of that meat and feel better afterwards. Savor it not only for the stress reliever, but also for the tender flavor and nutty crunch of chicken drenched in creamy, white sauce. Pair the entrée with some wild rice and steamed vegetables, and you have a colorful and visually appealing array of food.


Source:theapp.appstate.edu

Delicious, cakey spin on Almond Joy candy bar

Kristin's Kitchen
Monday, 17 November 2008

Like a good ol’ Almond Joy candy bar?

Imagine its chocolate casing and gooey, crunchy, nutty center. Now, where does that nutty taste come from? Well, from the almonds of course...and the coconut, right?

Wrong. The name is misleading, considering coconut is actually the largest seed known to man.

There is no way to really describe the taste of coconut, though. It is a unique flavor experience all its own.

As I have tried the meat of a coconut cut fresh right from the tree while visiting the Caribbean island of St. Lucia, I can say the taste definitely resembles a nut.

It is crunchy, somewhat grainy and lacks the sweet flavor it obtains once it’s put in that familiar blue and white package on the grocery store shelf.

So, maybe this is why explorers thought to call it a “nut?” Before it became the sweet confection it is today used for macaroons and candied desserts, it tasted more like a nut.

According to About.com, “Coconut” actually comes from the Spanish and Portuguese word “coco,” meaning monkey face. In the 1500's, Spanish and Portuguese explorers discovered the large seed, and thought the three indented markings on the end of it resembled a monkey’s face.

About.com says though the coconut originated in Malaysia, Polynesia and southern Asia, it can now be found in the Pacific Islands, South America, India, Hawaii and, hitting a little closer to home, Florida. The light, durable husk of the seed allowed it to float via ocean to other areas to reproduce.

Interestingly, the Web site also says coconut trees average around 60 coconuts, but some can produce three times that amount. The trees flower up to 13 times in one year.

So, though the seeds take about a year to mature, the trees produce a continuous harvest all year long, unlike other fruit trees that have a set season.

You might want to try this nice spin on the traditional candy bar. Its taste comes very close, but it boasts a moist layer of chocolate cake instead of the chocolate coating.

I found this recipe on the back of a cardboard insert attached to one of those Baker’s Secret pans. Just a hint: check the back of it before you throw it out because it often has an easy baking recipe. Even if you don’t use it right away, it will certainly be helpful for a day when you’re craving something a bit more sugary.

I began to make it often because my dad actually enjoyed it- a rare occurrence for him when it comes to sweets because he hates rich chocolate.

If you’re a coconut fan, I recommend this.

Almond Joy Cake
One (18.5 ounce) package Devil’s Food cake mix
One (12 ounce) can evaporated milk
2 ½ cups white sugar
25 large marshmallows
14 ounces flaked coconut
One-half cup butter
2 cups semisweet chocolate chips
3 ounces toasted almonds

Directions
1. Mix cake mix and bake as directed for one 9x13 inch pan. Let it cool completely.
2. In a saucepan, combine one-half can milk and 1 ½ cups sugar. Bring the mixture to a rapid boil; quickly remove from heat, and add marshmallows. Stir until melted. Stir in the coconut. Pour the mixture over the cake.
3. In a saucepan, combine the remaining sugar and the remaining milk. Bring the mixture to a boil. Remove it from the heat, and add butter and chocolate chips. Stir it until melted. Mix in almonds. Pour the mixture over top of the coconut-topped cake.
4. Chill for at least two hours before serving. The cake actually tastes best if baked the day before.

Next time you buy an Almond Joy candy bar, think about what the coconut inside once was and how it tastes after processing. Try the meat straight from the tree and compare. Heck, you can even find coconuts at local grocery stores these days.

Still, many would probably admit the taste of natural coconut meat does not compare to what we grew up with in our holiday desserts. Sugar makes just about anything taste better.

Who would have thought a seed could be so sweet?


Source: theapp.appstate.edu

Gingerbread men spice up the blandness of winter

Kristin's Kitchen
Monday, 10 November 2008

I’m sitting at my kitchen table staring intently at the toasted, brown figures on the wax paper in front of me. With my handy Pampered Chef decorator in hand, I squeeze the frosting out slowly, with purpose, focusing on every curve and contour of the little man. He needs to look perfect. The candied cinnamon drops wait in the bowl on the far side of the table, ready to complete my confectionary artwork. I’m making gingerbread cookies. It’s midnight. Everyone else in the house is asleep. And yet, no matter how late I decide to stay up, my test will still be waiting on the desk for me in the morning.

Okay, I know most people probably don’t find decorating cookies late at night to be fun, but I thought I would share this story with you to attest to how traditional a recipe can truly become.

Think back to your favorite holiday meal. No matter what else is going on or how busy the holidays are on a particular year, you or one of your family members still have to make that one dish or dessert. It just wouldn’t be the same without it.

And that’s why I stayed up until 2 a.m. in the morning my senior year of high school frosting gingerbread cookies so I could bring them to my friends on the last day before winter break.

I got this recipe from SouthernLiving.com in either my freshman or sophomore year of high school when I had a random gingerbread craving, and have been making them every Christmas ever since.

Gingerbread Men
2 1/4 cups sugar
Three quarter cup water
One third cup dark corn syrup
1 ½ tablespoons ground ginger
3 ¼ teaspoons ground cinnamon
2 teaspoons ground cloves
1 ¼ cup butter or margarine
1 tablespoon baking soda
1 tablespoon water
6 cups all-purpose flour
Sugar crystals, red cinnamon candies, assorted decorator frosting

Directions
1. Cook sugar, three quarter cup water, syrup and spices in a medium saucepan over medium heat, stirring until sugar dissolves. Add butter, stirring until melted.
2. Combine baking soda and one tablespoon water; stir into sugar mixture. Pour sugar mixture into a bowl and gradually add flour, beating at medium speed with a heavy-duty electric mixer until blended. The dough will be very stiff and sticky.
3. Divide dough into thirds. Roll one third of dough to desired thickness on a lightly floured surface. Cut with a gingerbread man cutter or cookie cutter of your choice, and place the cookies on a lightly greased baking sheet.
4. Bake at 350 degrees for 10 to 12 minutes. Cool one minute on the pan; remove cookies to wire racks, and cool completely. Repeat the process with the remaining dough, and decorate as desired.

The smell from the simmering spices basically creates a homemade fragrance for your kitchen. If you don’t have the money to buy a bunch of expensive candles or air fresheners, this aroma is much stronger. The best part: you get cookies out of the deal.

You might already have plenty of holiday desserts you enjoy making or just eating once they are done. If you enjoy gingerbread, though, this is truly the best recipe I have come across.

Make this recipe part of your holiday musts. Bring it home for Christmas break.


Source: theapp.appstate.edu

Homemade soup recipe

Kristin's Kitchen
Tuesday, 04 November 2008

Sure, many people buy canned soup during the cold, winter months. It’s fairly affordable, convenient and quick, and can even sometimes taste good these days.

Companies like Progresso and Campbell’s have truly improved. Canned soups are now more flavorful with more vegetables and pasta. They are also now offering what they call “heart healthy” selections, which are lower in sodium and fat.


But, imagine opening that can and pouring its cold, pre-packaged and processed contents into a bowl to zap in the microwave. Do any of us really know what is in that soup to make it last so long in a can?

Not unless we read the label. But, I would bet a very small percentage of people who buy canned soup are actually thinking about it. They are only thinking it is their next meal, as it will allow them to slurp down something hot within a few minute’s time.

Now imagine how it would taste if the cook knew exactly what he or she was putting in the pot to simmer to create this savory concoction we call “soup.” Each and every ingredient enhances the flavor as the preparation continues. The garlic and onions are sautéed to a buttery golden brown, the broth is poured and the vegetables are chopped fresh.

My mother and I found a homemade soup recipe on one of my visits this year in a magazine, and she asked me to make it for dinner for our immediate family, who were visiting. Everyone seemed to enjoy it because the flavor was recognizable, but not too strong or favorable to a specific ingredient.

Chicken Creole Soup
2 tablespoons butter or margarine
2 medium onions, coarsely chopped, about 1 cup
2 medium stalks celery, coarsely chopped, about 1 cup
1 medium green bell pepper, coarsely chopped, about 1 cup
2 teaspoons finely chopped garlic
2.5 pounds boneless, skinless chicken breasts or thighs, cut into one-inch pieces
One-quarter cup all-purpose flour
2 cans (14.5 ounces each) diced tomatoes, undrained
4 cups reduced sodium chicken broth
2 cups water
1 cup uncooked regular long-grain white rice
1 teaspoon salt
One-quarter teaspoon ground red cayenne pepper
2 dried bay leaves

Directions:

1.In a five to six quart Dutch oven, melt margarine over medium-high heat. A large pot will work, as well. Add onions, celery, bell pepper, garlic and chicken. Cook seven to nine minutes, stirring frequently, until onion is softened.


2.Stir in flour. Cook five to six minutes, stirring constantly, until flour is light brown.


3.Stir in remaining ingredients. Heat to boiling. Reduce heat to medium-low. Cover and cook for 15 to 20 minutes. Stir occasionally until rice is tender and chicken is no longer pink in the center. Remove the bay leaves and serve.

I will admit this soup might be a bit more of an undertaking than some are willing to take on. But, experimentation never hurt anyone. Wake up on a lazy Saturday or Sunday one weekend and spend the morning preparing the soup.

Then, let all the contents of the pot work their magic. Let it simmer as you go about the rest of the day. Once that aroma hits your nose, you just might be hooked.

Get a warm blanket, your favorite movie and some crackers for garnish. You’re set to go!

Source: theapp.appstate.edu

Tangy fruit salad, sweet poppy seed dressing

Kristin's Kitchen
Tuesday, 28 October 2008

It’s the end of October and it’s cold.

At this point in the semester, many of us probably miss memories of summer: the warm sun beating down all day, wearing our bathing suits outside, popsicles, cookouts, and fresh fruit.
If you’re anything like me, you might say fruits like those citrusy strawberries, sweet kiwi, tangy pineapple or juicy peaches really define the taste of summer.

Well, why not have them in October, as long as the grocery store is still selling them?

This kiwi strawberry salad recipe is another favorite in my family, and my mother found it in a cookbook a few years ago. Many lasting memories formed from recipes like this one.

My dad grilled our chicken out on the patio while my mom prepared each salad. Then, we would all sit down to a summer meal under a bright umbrella surrounded by tiki torches and the sounds of Jimmy Buffet music.

Kiwi Strawberry Salad
Vary the amounts of each ingredient depending on preferences or the number of servings you would like to make.

Lettuce or spinach leaves, thoroughly washed and dried
Sliced strawberries
Sliced Kiwi
Sliced almonds
Grilled or baked chicken garnished with your favorite seasoning or marinade, cut in slices

Poppyseed Dressing for Kiwi Strawberry Salad

Three-quarter cup sugar
1 teaspoon salt
1 teaspoon dry mustard
One-third cup red wine vinegar
1 teaspoon onion juice (or just very finely chopped onion)
1 cup vegetable oil
1 tablespoon poppy seeds


Directions
Mix the first five things in a blender or with a hand mixer, beating until smooth and stopping once to scrape down the sides. Put the blender or mixer on medium to high speed and pour the oil in a slow, steady stream. This part is very important. If you do not keep the mixer at a steady speed while pouring the oil, it will not mix in. Stir in the poppy seeds afterward.

The texture and variance of flavors make this salad the sensation it is in my household.
You might consider buying your own salad dressing because this sounds nasty or too difficult.

Don’t. It is very simple and suits the combination of flavors perfectly.

The sweet salad dressing does not sound very tasty, but believe me when I say it tastes much better than it looks. Don’t judge it until you taste it!


Source: theapp.appstate.edu

'Tangy punch' fizzes up Halloween parties

Kristin's Kitchen
Tuesday, 21 October 2008

It’s amazing the things you can learn by scanning barcodes in a grocery store.

Imagine finding yourself so bored that you would virtually say anything on your mind just to amuse yourself, to pass the time. You start telling customers dumb jokes, you hungrily admire every food selection that rolls across the automated belt and you can even accurately put together meals in your head based on what they are buying. I ring up tomato sauce, wavy pasta, romaine lettuce and ricotta cheese amidst a myriad of other dry goods, dairy products and produce. “So what time is dinner,” I ask them jokingly, imagining how delicious lasagna and a fresh salad would taste after an eight hour shift on my feet.

Sometimes, though, you can’t quite put ingredients together, and that’s when you ask what the customer is planning to concoct. If the customer is detailed enough in their description, you can often leave work with some interesting and exciting new ideas. Asking questions is the key.

A friendly woman came in the store one day and bought a bunch of different kinds of juice, along with some carbonated beverages. I suspected it might be some kind of punch, and she told me she was making it for a group of college students. The customer was more than happy to list all the ingredients multiple times so I could scribble them down on a piece of crumpled receipt tape just as I reached for the next set of groceries. Adults just love when you show an interest in their cooking. They act all surprised.

Sometimes, I swear it seems they don’t even know college students cook! What do they expect us to eat?

Though I can’t take credit for the recipe, I came up with the title myself. It’s not too creative, but it certainly fits the taste.

Tangy Punch
1 quart unsweetened pineapple juice
1 cup orange juice
One-quarter to one-half cup sugar, depending on desired taste
Half cup lemon juice
1 and one-half tablespoons lime juice
1 28 ounce ginger ale
1 28 ounce club soda

Directions
Mix the first five ingredients in a large mixing bowl or serving dish. Then, add the ginger ale and club soda at the end to complete a deliciously fizzy concoction.

This is a great party punch that is a slight variation from the typical sherbet, ginger ale combination most are accustomed to, and it is lighter without the ice cream.

Throwing a Halloween party?

Try the tangy punch to fizz up some fun with a little bubbly. Add a little dry ice to the mix, too, to create a cool smoking effect. Light some candles, turn down the lights, and you’ve created a surprisingly foggy effect for a seasonal get-together after the evening football game.

Just make sure to open the windows….so as not to set off the smoke alarm! That might turn too many heads

Source: theapp.appstate.edu

Quick fix for Thanksgiving pumpkin pie cravings

Kristin's Kitchen
Monday, 06 October 2008

As we all know, Thanksgiving is quickly approaching: the one day of the entire year that seems to gather all of our favorite foods around one big table for mass consumption.

It’s the one day we can get that succulent turkey, hot stuffing, cranberry sauce, buttery bread and steaming casserole all in heaping spoonfuls on our plate.

The dessert, though, defines the meal for those people with a sweet tooth. Even if you feel as if you are pregnant, bloated and could sleep for days, you wait out for the pie....


And pumpkin is the classic flavor.

This week, I have a recipe that I received when I went on a wine tour with my family. Of course, I was just along for the ride at the time. This particular winery offered a small table of appetizers set up outside the building. Since I was not able to do the tasting, I sat with the food.

After trying this dip, I had to ask the owner what was in it. Funny enough, I quickly scribbled it down on a napkin on my way out.

This recipe is reminiscent of that delicious pumpkin pie your granny brings for Thanksgiving dinner, and though it can never live up to any homemade pumpkin pie, it can certainly satisfy your pumpkin craving until November.

Pumpkin Dip

One standard size can of Libby’s or store brand pumpkin
One 8 ounce package of cream cheese, softened
One box of confectioner’s or powdered sugar
One teaspoon ginger
One teaspoon cinnamon
One half teaspoon ground allspice
Gingersnaps or your favorite molasses cookies

Directions
1. Mix your pumpkin and cream cheese with an electric mixer until smooth. If you don’t have an electric mixer, just make sure your cream cheese is really soft before you use it to avoid lumps in your dip. It will stir in fairly easily with the thin consistency of the pumpkin.
2. Add your spices and follow with the powdered sugar, stirring it in gradually. If you are going to use a mixer, be careful not to use too high of a speed and use a deep bowl because the powder will go everywhere.
3. Chill the dip covered for a few hours. It is best if served cold, rather than at room temperature.
4. Dip in the gingersnaps for a nice fall treat.

When fall comes around, pumpkin recipes certainly abound, but this is the one of simplest ones I have found because it requires one bowl and no baking.

So if you’re craving pumpkin and you don’t want to make the pumpkin bread, whip this up in about five to 10 minutes and it will tide you over

Source: theapp.appstate.edu

Cheesy pot luck potatoes recipe takes the peeling out of cooking

Kristin's Kitchen
Tuesday, 30 September 2008

Do you like potatoes- in any form- mashed, baked or fried?

Do you like cheese?

Ok, how about cheesy potatoes?

There are certainly some traditional family favorites made out of potatoes- french fries, twice-baked potatoes and how can we forget those well-loved mashed potatoes? The best mashed potatoes, though, require lots of time and dishes. You have to boil, peel, chop and mash them. Not to mention, you have to make sure you add just the right amount of milk, butter, and seasonings for them to taste just the way your mom used to make them.

How many college students can make the time or even want to make the time for all of that mess?

I still can’t seem to get them to taste the way I want them, even after multiple tries.

So, what if I suggested a really simple and flavorful substitute that requires no peeling, no guesswork, and barely any dishes at all? Would you go for that?

This recipe for pot luck potatoes has been in my family for many years, so long in fact, that I cannot seem to remember the first time I actually tried it. I do believe it came from that same cook book we bought from my elementary school.

I imagine many of my recipes will come from that book, as it is made up a compilation of family-friendly, popular recipes submitted by experienced mothers with picky children who only like the “good stuff.”

And, as we all know, as college students craving home cooking even if we are not necessarily picky, we like what tastes good. Our moms and family members certainly are not around to make us dinner every night anymore, so we have to do it ourselves.

Pot Luck Potatoes

One bag frozen Ore-Ida shredded potatoes (32 ounces)
8 ounces shredded cheddar cheese
One can cream of chicken or cream of mushroom soup
One pint sour cream
Half cup chopped onion
Corn flakes, crushed
One half to one quarter cup melted margarine

Directions
Combine first five ingredients in a large bowl and spoon them into a 9x13 inch casserole dish. Top with your desired amount of corn flakes, and drizzle margarine over the top. Bake at 350 degrees for 45 minutes to one hour. The casserole should be heated through when the cornflakes are a toasty golden brown.

These potatoes are great with a good burger or steak, and the best part about them is that they taste fresh because they come from frozen potatoes instead of those fake potato flakes.

Enjoy!

Source: theapp.appstate.edu

Easy artichoke dip to improve any Saturday tailgate

Kristin's Kitchen
Monday, 22 September 2008

by Kristin Larmore

Hey college students! If I know the average Mountaineer football fan as well as I think I do, he or she will be heading to the grocery store on Saturday to get some or all of the following items: soda, snack crackers, hot dogs, burgers…and the list goes on. One of the most common items, though, is the chip. Looking around Stadium parking lot, how many tailgates will be without them? For most, it is an essential element.

So, what goes with chips?

That’s right. The dip, my friends, the dip.

However, once you get to the snack aisle, do you ever get tired of seeing that same old cheese dip, that boring canned salsa or some combination of the two sitting on the shelf?

Maybe you don’t. Maybe that is what you like. However, for those of who you have a more sophisticated palate and a little bit of side cash from working hard, maybe you can relate here.

Would you like a change? Would you ever consider embracing non-conformity? Would you like to be that one tailgate everyone else seems to envy?

Well, I have a recipe for you that my mother initially made for me about two years ago when I was home for a family party one weekend, and I have been frequently making it for myself and my friends ever since.

It is a recent addition to my family’s cookbook, but it has certainly become an instant favorite.

Spinach-Artichoke Cheese Dip

One-quarter cup butter or margarine
1 medium onion, diced
2 garlic cloves, minced
At least 4 cups coarsely chopped fresh spinach, but add more because it cooks down very quickly
One can artichoke hearts, drained and chopped (13 and three-quarter ounces)
One 8 ounce cream cheese, cut up
Half cup mayonnaise
Three quarter cup (3 ounces) shredded parmesan cheese
One 8 ounce package Sargento four cheese country casserole blend (or any three quarter cheese blend but Mexican)
Two-thirds cup chopped pecans
Half cup herb seasoned stuffing mix
Chips, crackers or French bread for dipping

Directions
1. Melt three tablespoons of butter in a large skillet. Add onion and garlic. Sautee until tender.
2. Add spinach and cook over medium heat stirring often for three minutes.
3. Add artichoke hearts and next four ingredients, stirring until cheese melts.
4. Spoon into a greased two quart baking dish and bake at 350 degrees for 20 minutes.
5. Combine remaining one tablespoon butter, pecans, and stuffing mix, tossing until blended. Sprinkle over top and bake 15 more minutes. Serve it warm with your favorite dipper.

Though this might take more time than going out to the store and grabbing a can of dip off the grocery store shelf, it certainly tastes much better and will have everyone flocking to your tailgate instead of those “other guys.”

You can certainly buy artichoke dip in the store if you don’t feel like making it yourself, but every person I know who has tried this particular recipe says it is better than any other artichoke dip they have had.

And for those of you who do not like to cook, well, just stick to what you know. You’ll be safer doing that.

Source: theapp.appstate.edu

Cooking Column

Kristin's Kitchen
Monday, 15 September 2008
by KRISTIN LARMORE

Imagine you are sitting in your living room, hungry. A sweet and savory odor suddenly tickles your nose, wafting from the kitchen. You smile widely and open the oven door to see the dough rising ever so slowly, hoping the time might pass just a little quicker.


Now I ask you, who doesn’t love the smell of freshly baked bread?


Many of us have fond memories from our childhood of waking up on a weekend morning, or even a week day morning if you have a “super mom,” to the smell of biscuits or bread baking in the oven.


If you are anything like me, you would like to carry on that tradition even without the help of your parents. Baking, unlike cooking, is fairly simple and merely requires that you can measure a few ingredients and read directions.

Since fall is quickly approaching, I thought I would share a recipe for pumpkin bread, as we often attribute this season with the sweet scent of pumpkin and cinnamon.

My family originally got this recipe from a school cookbook that we got back when I was in elementary school, and we have been using it ever since. According to the recipe, men love the taste!

1 (16oz) can pumpkin
1 cup oil
4 eggs
3 ½ cups flour
3 cups sugar
½ tsp baking soda
1 ½ tsp salt
1 ½ tsp ground allspice
1 ½ tsp nutmeg
2 tsp cinnamon
½ cup chopped nuts (optional)

Combine your pumpkin, oil and eggs in a separate mixing bowl. Sift together dry ingredients in a second bowl. Combine the two mixtures, blending thoroughly. Add ½ cup chopped nuts to the batter if desired. Pour into two greased 9x5x3-inch loaf pans and bake for one hour at 350 degrees.

Most of us are busy college students that cannot find the time to sit down and bake bread just for fun, but this is a very easy recipe that is quick and well worth it. You should definitely try it.

Source: theapp.appstate.edu