Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Root Vegetables

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Root vegetables are some of the most nutrient-dense vegetables in the world. They grow under the earth’s surface and absorb nutrients from the soil. They are packed with a high amount of antioxidants, vitamins, and iron.  Root vegetables are also filled with fiber, which helps you feel fuller longer and aid in digestion.

There is a long list of root vegetables, some of the more popular are sweet potatoes, yams, beets, carrots, parsnips, fennel, turnips, rutabagas, yuca, onions, garlic, celery root, jicama, horseradish, turmeric, radishes, and ginger are all considered roots.

While each root contains its own set of health benefits, they share many of the same characteristics. Let’s take a look at some of the more popular root vegetables.

Carrots-One of the most well know veggies and root vegetables packed with nutrients.  Carrots glow with the antioxidant beta-carotene, Vitamin A & K.  A popular crunchy snack when consumed raw, but sweet and delicious roasted or sautéed. Look for beautiful vibrate colors of carrots in orange, purple, yellow, red, and white.

Turnips-A filling root vegetables, turnips are full of fiber, Vitamin C, and potassium.  This veggie can be swapped for any potato recipe.  Try substituting in place of fries, mashed turnips, or make a tasty turnip coleslaw.  Turnips have a bright purple color on the lower tip.

Beets-An earthy taste to them and high in nutrients, beets are a very popular root.  Beets have a high concentration of nitrate which helps support exercise performance and provide more blood flow to your brain. Beets can even support to lower your blood pressure.  This root, high in folate and manganese, can be added to many different types of recipes.  Try adding beets to your smoothies, on your salads, or roasted with other root vegetables.

Onions/Garlic– A staple in many kitchens, onions are used in many dishes to provide flavor, fiber, and Vitamin C. There are different types of onions, however, all have the same flavor and smell.  Whether diced, roasted, slice or sautéed, onions provide much flavor to any food combinations. Garlic is another root veggie that is used to provide more flavor to dishes.  Nutritionally garlic is high in Vitamin C and B6, but most importantly an immune system booster to help fight off infections.

Ginger-a smaller root that is related to turmeric, ginger is antioxidant-rich.  Noted for providing herbal remedies, ginger can be used to flavor soups, stews, tea, and smoothies.

Sweet Potatoes/Potatoes-Sweet potatoes are high in both Vitamin A and C along with fiber.  They are sweeter and less starchy than regular potatoes, however can be cooked the same at regular potatoes.  Try boiling, baking, and roasting sweet potatoes at a side dish, or make it a main dish.  Potatoes are a starchier root veggie, but high in fiber and vitamin C.

All produce needs to be washed before preparing, but root vegetables need just a little more attention.  Follow these easy steps to make sure all the dirt is out of your roots!

Cleaning your root vegetables like beets, potatoes, and carrots is a must before preparing.  Even if you’re planning on peeling your vegetables, a good cleaning is essential to wash off any dirt and bacteria.  After all, these vegetables are pulled out of the ground by their stems.

Start by cleaning countertops, cutting boards, and utensils with hot soapy water before peeling or cutting produce. Bacteria from the outside of raw produce can be transferred to the inside when it is being cut or peeled.

Wash root vegetables under running water, rub briskly with a firm brush to remove dirt.   You can choose not to peel your vegetables after washing well, or peel and then rise again before placing on your countertop to prepare.

 

Sources:

13 Healthiest Root Vegetables. Healthline.com

A Guide to Root Vegetables. Ohmyveggies.com

What Are Root Vegetables? SouthernLiving.com

Sugar Alternatives

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The U.S. Food and Drug Administration, or FDA, states that sugar substitutes, or high-intensity sweeteners, including acesulfame-K, aspartame, neotame, saccharin, advantame and sucralose are safe to consume in the amounts that people typically eat or drink. But just how much is acceptable and safe for human consumption?

Understanding the Acceptable Daily Intake for Sugar Substitutes

Regulatory agencies set Acceptable Daily Intake, or ADI, levels for each sugar substitute. The ADI is the maximum amount of a food additive that can be safely consumed on a daily basis over a person’s lifetime without any adverse effects. The ADI and the amount equivalent to it will vary depending on a person’s weight and the high-intensity sweetener.

To get an idea of how much of a sugar substitute may be consumed without adverse effects, consider the following. A 132-pound person would need to consume these amounts in order to reach the ADI:

  • 23 packets of sweetener containing sucralose.
  • 45 packets of sweetener containing saccharin.
  • 75 packets of sweetener containing aspartame.

Analyzing Components of a Sugar Substitute

Foods may naturally contain the same substances as a sugar substitute, and sometimes in greater quantities than the high-intensity sweetener itself. For example: A serving of non-fat milk provides almost six to nine times more of the amino acid phenylalanine and 13 times more aspartic acid than the same amount of beverage sweetened with aspartame. A serving of tomato juice provides almost four to six times more methanol than the same amount of beverage sweetened with aspartame.

Bottom Line

Sugar substitutes are widely consumed and are present in a variety of products ranging from grains and dairy products, such as in some breads and yogurts, to soft-drinks and condiments. Surveys conducted in the United States have indicated that as many as 25 percent of children (aged two years and older) and more than 40 percent of adults interviewed consume high-intensity sweeteners, according to a study published in 2017. And the majority included them on a daily basis – showing how common sugar substitutes are in the American diet.

High-intensity sweeteners are one way to reduce calories from added sugars, and FDA guidelines and current research support their safety when consumed at levels within the Acceptable Daily Intake.

 

Sources:

Academy of Nutrition and Dietetics. Sugar Substitutes: How Much is Too Much? Reviewed by Sarah Klemm, RDN, CD, LDN.

 

Baking with Sugar Alternatives

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It may be tempting to swap out just any sugar alternative with regular sugar in your everyday baking and cooking to reduce calories, but this won’t always work. Not all sugar alternatives are created equal and can seamlessly transition into baked goods. 

Below is a list of common sugar alternatives and what they are best used for:

  • SACCHARIN: (e.g., Sweet‘N Low)
    • It can replace some of the sugar but will leave a metallic aftertaste and may result in lumpy texture.
    • 300-times sweeter than sugar
    • 1 tsp. sugar = ½ packet or ½ tsp. bulk Sweet‘N Low
  • ASPARTAME: (e.g., Equal, Nutrasweet)
    • Not for baking as it loses sweetness in high heat. May work in custards and puddings.
    • 200-times sweeter than sugar
    • 1 tsp. sugar = ½ packet
  • ACESULFAME POTASSIUM: (e.g., Sunette)
    • Can be used in baking, but will yield a slight bitter aftertaste
    • 200-times sweeter than sugar
    • 1 tsp. sugar = ½ packet
  • NEOTAME by Nutrasweet
    • Developed to be used in baking as the sweetness holds up to high heat with no metallic or bitter aftertaste.
    • 8,000-times sweeter than sugar
    • Not widely available for purchase
  • STEVIA (e.g., Turvia, PureVia, Stevia in the Raw)
    • These are not pure stevia, but a form of stevia known as Rebaudioside A. It is often mixed with erythritol after processing.
    • Heat stable so can be used in baking; however, these sugars do not caramelize or crystalize so you will not get the browning effect desired in certain baked goods. Not appropriate for use in meringues.
    • 200 to 300-times sweeter than sugar
    • 1 tsp. sugar = ½ packet
  • SUCRALOSE (e.g., Splenda)
    • Good for baking as long as you use the Splenda baking formulation, which has low-calorie fillers added for bulk. Sucralose is a distant cousin of sugar as it is made from sugar.
    • 600-times sweeter than sugar
    • 1 tsp. sugar = ½ packet or ½ tsp.
  • ERYTHRITOL (e.g., Nectresse)
    • Good for baking with no aftertaste; has fewer calories than sugar, but is not zero-calorie like many other artificial sweeteners.
    • 150-times sweeter than sugar
    • 1 tsp. sugar = ½ packet or ¼ tsp.

Sugar alternatives & artificial sweeteners can be an option for your lifestyle needs, please remember to consume in moderation and if you have any questions if they are for you, consult a dietitian.

Sources:

American Council on Exercise. acefitness.org. 

 

Stone Fruits

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Peaches, Plums, Apricots, Nectarines, Cherries, and Prunes are all what is known as a stone fruit, due to their hard stone-like pit in the center of the fruit. Read more about caring for and using these fruits below.

If you’re in Texas and are curious about growing a stone fruit tree and stone fruit production, start by reading this article about how stone fruit trees fair in Texas from Aggie Horticulture.

 

Besides being a great treat for eating – these stone fruits are great for slicing to throw in salads or for desserts! But how do you remove that pesky stone? Watch our video below and follow along step by step!

    • On a cutting board with a sharp knife, make a slice into the center of the fruit along the lengthwise side – try to follow the fruit’s natural seam.
    • Rotate the fruit around on the cutting board with the knife still inside – this should split the fruit in half.
    • Using your hand or a spoon grab and remove the stone pit.
    • Slice and use as your recipe calls for!

Convert Recipes into Multifunction Cooker Recipes

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If you love using your multifunction cooker, brand name Instant Pot®, but have recipes that don’t have multifunction cooker directions don’t worry! Convert your regular recipes into multifunction cooker recipes with these simple tips.

Reduce your cooking time.

The whole point of a multifunction cooker is it’s reduced cooking time. The pressure cooker functionality does cook food quicker than traditional methods. If you’re trying to convert a recipe, first look for similar recipes using a multifunction cooker and use those as a guide. Or follow this rule of thumb: If you’re using a recipe that requires the oven, lower the cook times for meat by one to two thirds. Always check the meat’s minimum internal temperature to ensure it’s reached safe temperatures.

Use less liquid.

Because the lid on your multifunction cooker seals tightly, there is little to no evaporation while cooking. That means you won’t lose any liquid, so be light-handed with broths and other liquids to avoid a dish that is too watery or lacking flavor. But make sure you have at least one cup of liquid before turning it on—it’s necessary to create steam inside the bowl and to avoid burning. Always follow your manufacturers instructions.

Fill appropriately.

Your multifunction cooker needs room to build pressure (that’s how it cooks the food, after all) so don’t cram in your ingredients. Fill your pot two thirds to be safe and only half if you are making any type of grain, pasta, or legume, as they will grow in size while cooking. And whatever you do, do not add ingredients past the MAX fill line—it’s there for a reason!

Be wary of dairy.

Adding dairy products to your pressure cooker at the beginning can make them curdle because of the high temperatures. It’s best to wait until the end (preferably once you’ve removed whatever you’re cooking) to mix in any cheese, milk, or cream. The exception to this rule, of course, is when you’re making yogurt with the appliance’s specific yogurt function.

Pick the right release.

A multifunction cooker has two different options for releasing pressure: quick pressure release and natural release. The natural release can be used for most recipes (pasta, meat, oatmeal, etc.) but, if you’re dealing with something that you don’t want to overcook like vegetables, the quick pressure is a better choice as it lets the steam out very quickly. Always follow safety protocols for both release methods.

*Not all recipes can be converted to a multifunction cooker i.e. baked goods, other recipes may not retain certain qualities you are used to.

See our basic operating tips on a multifunction cooker here. 

Source:

Taste of Home. Here’s How to Make *Any* Recipe Work with your Instant Pot. Amanda Tarlton

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