Honey is a natural preservative and sweetner

I love honey! I have it in my tea every morning, and put it on toast, English muffins, bagels, and the occasional peanut butter and banana sandwich. (LOL, I just made myself hungry writing that.)

I also add it to my favorite homemade salad dressing, which I make by blending olive oil, balsamic vinegar, a dollop of organic mustard and another dollop of honey.

So guess what? A recent study shows that the added honey is helping the salad dressing stay fresh while making it sweet and also giving me some antioxidants. Ooooooo, another reason to love honey!

Note to Commercial Food Scientists: You don’t need to put nasty chemical additives and high fructose corn syrup in salad dressing. Cut it out!

Antioxidant-rich honey is a healthy alternative to chemical additives and refined sweeteners in commercial salad dressings, said a new University of Illinois study.

“To capitalize on the positive health effects of honey, we experimented with using honey in salad dressings,” said Nicki Engeseth, a U of I associate professor of food chemistry. “We found that the antioxidants in honey protected the quality of the salad dressings for up to nine months while sweetening them naturally.”

Engeseth’s study substituted honey for EDTA, an additive used to keep the oils in salad dressings from oxidizing, and high-fructose corn syrup, used by many commercial salad-dressing producers to sweeten their salad dressing recipes.

“We chose clover and blueberry honeys for the study after an analysis of the sweetening potential, antioxidant activity, and phenolic profiles of 19 honeys with varying characteristics,” said the scientist.

The dressings were also compared to a control dressing that contained ingredients found in current commercial salad dressings, she said.

Engeseth explained a problem the scientists encountered in using honey in a salad dressing system. “Salad dressings are emulsions-they contain oil and water; and to keep these ingredients together in one phase, manufacturers rely on emulsifiers and thickening agents to avoid thinning of the dressing and separation of the oil and water phase,” she said.

When the researchers found that enzymes in the honey broke the emulsion by attacking the starch that was used to thicken the dressing, they came up with a new formulation that used xanthan gum as a thickening agent, which they then used in all the dressings, she said.

The researchers then stored the dressings under various conditions, including 37 degrees Celsius (accelerated storage) for six weeks and 23 degrees Celsius and 4 degrees Celsius for one year, followed by an evaluation of their oxidative stability.

“After nine months of storage, both types of honey were as effective as EDTA in protecting against oxidation or spoilage. Blueberry honey performed slightly better than clover,” she said.

Engeseth said that many consumers prefer products with natural ingredients and that salad dressings made with honey should appeal to these consumers.

“There’s such a wide range of salad dressings on the market–some unique salad dressings as well as inexpensive products that perform beautifully. If manufacturers are interested in developing salad dressings that have a healthy twist, we’ve demonstrated that using honey as both an antioxidant and a sweetener is one way to do this,” she said.

The article was published in the Journal of Agricultural and Food Chemistry. Co-authors are Carolyn Rasmussen of Kraft Foods, Sophia Leung of Newlywed Foods, Lia M. Andrae-Nightingale, a former U of I graduate student, and Xiao-Hong Wang and Shelly J. Schmidt of the University of Illinois.

Link

Photo by Blentley

Thanks, Linda!

Tofu-veggie stir fry

This recipe from Rachel MacIntyre at The Friendly Kitchen is pretty much exactly how and what I like to cook. Local food here in Hawaii has lots of stir fry dishes, all basically chopped veggies with some sort of meat or tofu (I use tofu). The only changes to this recipe I might make are that I use olive oil instead of sesame, no onions, and instead of the sauce, I use plain organic tamari.

I’m a huge eater of broccoli and baby bok choy, and I use tons of garlic and ginger in lots of different dishes. But if you need it simpler, as I sometimes do, you can just fry up the tofu and add some broccoli and tamari, steam a few minutes and it’s done– it’s delicious just that simple.

For rice, I use basmati white or brown. If I’m feeling fancy, I might use jasmine.

TERIYAKI TOFU STIR-FRY WITH BROCCOLI, CARROTS, AND BABY BOK CHOY
serves 4

4-5 Tbs. Toasted Sesame Oil
1/2# extra firm organic tofu, drained 15 minutes, sliced very thin
1/2 yellow onion, thinly sliced
2 garlic cloves, minced
1 Tbs. minced fresh ginger
1 bunch organic broccoli, cut into florets
3 organic carrots, peeled and cut into rounds on a bias
1 head baby bok choy, stems cut into matchsticks, leaves roughly chopped

Teriyaki Sauce:
2 Tbs. Mirin
2 tsp. cornstarch
1/4 cup agave nectar
1/4 cup wheat-free tamari

1. In a largish saute pan, heat the sesame oil over medium high heat. Add the tofu and saute on each side for 3-5 minutes, or until golden brown on both sides. Transfer tofu to a plate lined with paper towels and set aside.

2. Return the pan with the sesame oil still in it to the stove. Add onion, garlic, and ginger. Cook, stirring frequently, until the onions have softened. Add bok choy stems. When they begin to soften, add the broccoli and carrots.

3. As the broccoli and carrots are cooking, dissolve the cornstarch in the mirin in a glass measuring cup. Add agave and tamari to the measuring cup and set aside.

4. When broccoli and carrots are al dente(tender crisp), add bok choy leaves and stir. Cook for 30 seconds. Then, add the sauce, and just as it begins to thicken, remove from heat. Toss tofu into the pan, stir it all around, and serve with steamed brown rice.

Link

Thanks, Rachel!

Spiced Butternut Squash and Chickpea Stew over Toasted Millet

In celebration of Thanksgiving, The Canary Report presents the first of what I hope are many fine recipes from Rachel MacIntyre, a private chef with insight into food allergies and sensitivities who has graciously offered to share her expertise with us. She has a great food blog at The Friendly Kitchen, where she advocates for organic, sustainable ingredients.

Rachel’s done a wonderful job at adapting this squash and chickpea stew recipe to give you good nutrition while staying away from food allergy or sensitivity triggers. Remember if there’s any ingredient to which you might have a sensitivity, contact Rachel and she’ll help you find a substitute as best she can. And don’t forget to visit The Friendly Kitchen and give her some comment love– she’s been wonderfully gracious at offering her consultation services to us canaries!

Here is Rachel’s intro and recipe for Spiced Butternut Squash and Chickpea Stew with Toasted Millet:

Millet is a very popular gluten free grain used in Indian and African cuisine. It has a somewhat nutty flavor and a nutritional profile that is very similar to whole wheat, making millet flour an excellent substitute in gluten free baking. It is super diverse and can be used in savory and sweet dishes. Admittedly, I’ve not taken full advantage of all the ways this wonderful grain can be used, but I’m so obsessed with it at the moment that I’m sure you will be seeing much more of it in posts to come.

So, now that I’ve gone on and on about the side dish of this meal, let me tell you that the stew itself is a healthy, comfort food knockout. I’m kind of a sucker for one pot meals with loads of veggies in them, especially when they have some sort of ethnic flare, so when I saw this recipe, I was totally on board.

The combination of millet and chickpeas contains all of your essential amino acids, so you vegans and vegetarians out there can eat this meal knowing that it is providing your body with complete proteins. Plus, with the addition of butternut squash and spinach you are getting tons of antioxidants and minerals to keep your body nourished and strong through these colder months of the year.

SPICED BUTTERNUT SQUASH AND CHICKPEA STEW WITH TOASTED MILLET
serves two hungry folks
adapted from a recipe by the Food Network Kitchen

For the stew:
3 Tbs. olive oil
1 small yellow onion, small diced
3 garlic cloves, minced
1 (14.5 oz.) can crushed tomatoes (my favorite is Muir Glen Fire-Roasted)
1 cinnamon stick
1 tsp. ground coriander
1 tsp. cumin
1 small butternut squash, cut into 1 inch pieces (learn the easiest way to cut up a butternut squash here)
1 can chickpeas, drained and rinsed
3 cups chicken or vegetable stock
1/2 lemon juiced and zested
1/4 cup raisins
4 cups baby spinach
1/4 cup sliced almonds

For the millet:
1/2 cup millet
1 1/2 cups chicken stock, vegetable broth, or water
1 tsp. lemon zest
2 Tbs. raisins
salt and pepper, to taste

1. In a medium sized pot, saute the onion in olive oil over medium high heat. When it begins to soften, add the garlic. Cook for about 1 minute before adding the spices and crushed tomatoes.

2. When the cinnamon stick just begins to unfurl, add the squash, chickpeas, broth, lemon zest and raisins. Bring the mixture to a simmer and cook, covered, until the squash is soft, about 25 minutes.

3. Meanwhile, bring the broth for the millet to a boil in a small saucepan.

4. In a dry saute pan over high heat, toast the millet until it begins to smell nutty. Add the toasted millet to the boiling broth and lower the heat to a simmer. Add the raisins, cover, and cook for about 30 minutes or until the millet is fluffy and looks like cooked couscous. When the millet is done, stir in the lemon zest, season with salt and pepper and keep warm while you finish the stew.

5. When the squash is soft, stir in the spinach and add the lemon juice. Continue to stir the stew over low heat until the spinach is just wilted.

6. Serve the stew with the toasted millet on the side and garnish with sliced almonds.

Other Millet Recipes in the Blogosphere:
Vegan Pumpkin, Millet, and Chocolate Chip Mini-Muffins at Eat’n Veg’n
Grandma’s Grain at 101 Cookbooks
Allergen Free Pumpkin Waffles at Karina’s Kitchen
Vegan Gluten Free Chocolate Chip Espresso Cookies at Karina’s Kitchen
Millet Pie with Spinach and Feta at Serious Eats

Link

Thanks, Rachel!

Meet Rachel MacIntyre from The Friendly Kitchen

I’m so excited to share this with you!

A private chef with insight into food allergies and sensitivities has graciously offered to share her expertise with the flock at The Canary Report, giving me permission to post her recipes and photos from time to time.

I’d like to introduce you to Rachel MacIntyre, who blogs at The Friendly Kitchen: Allergy Friendly and Eco-friendly Recipes from a Private Chef’s Kitchen.

Rachel is a graduate of the Le Cordon Bleu Program at the Texas Culinary Academy in Austin, Texas, where she honed her skills in the art of classic French cuisine.

“Upon graduation, I learned that I had developed several food allergies, including wheat, dairy, eggs, and yeast, and was no longer able to eat most of the foods that I loved to cook,” she says in her bio. “Using this ‘impediment’ as an opportunity to explore different arenas in the culinary world, I began to learn about and experiment with vegan/vegetarian foods, Macrobiotics, raw and living foods, and allergen-free cooking.

“I embraced an organic, plant-based diet that excluded my allergens and factory farmed meats, resulting in a dramatic change in my health and well-being. Deciding that I wanted to help others on their path to healing as well, I started my own business offering catering, personal chef services, cooking classes, and nutritional consultations for everyone, but with a special focus on people with specialized diets.”

In addition to blogging, Rachel works full time as a private chef in Austin.

Here’s what she has to say about her blog The Friendly Kitchen:

1. All meats, dairy, or eggs used in these recipes are specifically sourced from organic, pasture-raised, humanely-treated animals. The use of any factory-farmed animal products is NOT recommended. Not only are these factories harmful to the animals, they’re also not good for you or our planet.

2. Always choose local and/or organic produce when available. Or, better yet, try growing your own!

3. If there is a recipe that you would like to try but you are allergic to one (or more) of the ingredients, let me know and I will try recommend some substitutions or alternatives for you.

Did you hear that? If you need to tweak a recipe because of something you might be sensitive to, she’ll try to help you find a substitute! I really look forward to partnering with Rachel to find foods and recipes that work for people with Multiple Chemical Sensitivity, many of whom also have severe allergies or sensitivities to certain foods. I’m also hoping we can dialogue about food sources and packaging, which can be problematic for peeps with MCS.

So go visit Rachel at The Friendly Kitchen, and look for The Canary Report’s first post of one of Rachel’s recipes on Wednesday, just in time for Thanksgiving.

Aloha and Welcome to the flock, Rachel!

Making sense of the USDA Organic label

Understanding the USDA Organic label will help you make better choices when planning for a chemical-free diet.

Here’s the scoop:

Making sense of organic labeling can be difficult, and many consumers do not understand the significance of the USDA Organic label. Since October 21, 2002, the following guidelines were established by the United States Department of Agriculture’s (USDA) National Organic Program (NOP) to assure consumers know the exact organic content of the food they buy.

Single-Ingredient Foods
On foods like fruits and vegetables, look for a small sticker version of the USDA Organic label or check the signage in your produce section for this seal.

The word “organic” and the seal may also appear on packages of meat, cartons of milk or eggs, cheese, and other single-ingredient foods.

Multi-Ingredient Foods
Foods such as beverages, snacks, and other processed foods use the following classification system to indicate their use of organic ingredients.

100% Organic—Foods bearing this label are made with 100% organic ingredients* and may display the USDA Organic seal.

Organic—These products contain at least 95–99% organic ingredients (by weight). The remaining ingredients are not available organically but have been approved by the NOP. These products may display the USDA Organic seal.

Made With Organic Ingredients—Food packaging that reads “Made With Organic Ingredients” must contain 70–94% organic ingredients. These products will not bear the USDA Organic seal; instead, they may list up to three ingredients on the front of the packaging.

Other—Products with less than 70% organic ingredients may only list organic ingredients on the information panel of the packaging. These products will not bear the USDA Organic seal.

Keep in mind that even if a producer is certified organic, the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers’ market, for example, don’t hesitate to ask the vendors how your food was grown.

*Salt and water are not included.

Link

Another reason to eat your broccoli

A substance found in broccoli may limit the damage which leads to serious lung disease, research suggests.

There are many reasons to make broccoli a staple in your diet. Here’s another:

Broccoli ‘may help protect lungs’

Chronic obstructive pulmonary disease (COPD) is often caused by smoking and kills about 30,000 UK residents a year.

US scientists found that sulforapane increases the activity of the NRF2 gene in human lung cells which protects cells from damage caused by toxins.

The same broccoli compound was recently found to be protective against damage to blood vessels caused by diabetes.

Brassica vegetables such as broccoli have also been linked to a lower risk of heart attacks and strokes.

Link to BBC

Link to great recipe for Broccoli Salad with Avocado from drweil.com