Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Cooking Techniques

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Here’s the skinny on cooking techniques. The culinary arts allow us to bring out flavors in many different cooking methods. We want you to match the perfect technique with each dish so that you can enhance the flavor of each ingredient while also preparing a healthy dish. Using healthy cooking techniques that reduce the need for added fats will make sure your ingredients stay healthy as you transform them into a meal.

Sauté

A common cooking method using small amounts of oil to cook vegetables and meats. We recommend using an unsaturated oil such as olive oil or canola oil. This method will brown or caramelize the natural sugars in the food helping it to develop impeccable flavors. Try our Zucchini Stir Fry recipe to try out this cooking method.

Roasted Green Beans and Mushrooms recipe plated in a silver serving dish with wooden serving spoons.Roast or Bake

This technique is done in the oven and can be used to prepare vegetables, meat, one-pan dishes, and more. Baking is generally a lower temperature (about 350*F), while roasting is a high temperature (about 400*F). By roasting vegetables, you can give an added crispiness to its texture. And baking meats allows the moisture in the meat to emulsify with the flavors. We’ve collected this roasting recipe for you to try.

Slow cooker Taco Soup recipe ready to warm you up! plated in a bowl surrounded by chilis and cilantro.Braise

This cooking method infuses flavor by using moisture and heat to cook meats and vegetables. Often this technique is used with soups or stews, roasts, or meats that are less tender. While this method can be cooked on the stovetop or in a dutch oven, it is most commonly done in a slow cooker. We recommend our Slow Cooker Taco Soup.

Our cowboy slider recipe loaded up with lettuce, tomatoes, and pickles on a silver platter ready to be served for your next BBQ!Grilling

Prepared over hot coals with direct, dry heat that sears and caramelizes the food to create a crust and add smokey flavors to meats, produce, etc. We really enjoy these Cowboy Sliders over a mesquite fire.

beef skillet supper in a cast iron skilletSimmer

With added liquid, this form of cooking is slow and allows for the flavors to marinate. Simmering occurs just before the boiling point and brings a slow bubble in the pan. To avoid the dish from drying, it is best to cover the dish with a lid during the simmering time. Our Beef Skillet Supper is a great one-skillet recipe to simmer on the stove until it is time to eat.

 

Source:

https://www.thespruceeats.com/cooking-techniques-everyone-should-know-4169657

https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/culinary-lingo

Carving Pumpkins Knife Safety

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It’s getting close to pumpkin carving time! It’s tempting to pull out your sharpest kitchen knife to get the job done, but you may want to think twice. Using your kitchen knives may lead to more serious injuries and can damage your knives at the same time. Use these tips to make sure carving your pumpkins is a fun & safe activity!

  • Use the Right Tools – Instead of the knives in your kitchen, use the specialty tools in a pumpkin-carving kit—readily found online and in convenience stores and designed for pumpkin carving safety. These tools can saw through rinds, poke holes, and scoop out innards without being razor-sharp. The instruments are also generally small, which makes them easier to control than most knives and easier to use when making intricate cuts.
  • Carve Your Pumpkin With Its Top On – That way you won’t be tempted to put your hand inside and cut toward your hand. Hold the top of the pumpkin to stabilize it and cutting with your carving instrument’s blade pointing down. Instead of removing the top of the pumpkin to scoop out the insides, think about cutting a hole in the bottom. If you’re using a candle inside your pumpkin, you can then place the carved pumpkin on top of the lit candle—rather than awkwardly reaching inside the pumpkin to light the candle.
  • Keep Things Clean, Dry, and Bright – For pumpkin carving safety, work in a clean, dry, and well-lit area, keep your hands and tools clean and dry, and take your time.
  • Don’t Let Kids Carve – Children 14 and younger can participate by drawing the pattern with a marker and cleaning out the pulp and seeds with their hands or a spoon—but make sure an adult does the actual cutting. It’s important to supervise older teens, too. Adolescents often become patients because parents think they’re responsible enough to be left on their own to carve pumpkins.
  • Know First Aid – If you or a family member gets cut while carving a pumpkin, apply direct pressure to the injury using a clean, dry cloth. If bleeding doesn’t stop in 15 minutes, get to an emergency room or urgent-care clinic.

If you still decide to use your kitchen knives, be aware that you may cause permanent damage to them by putting more pressure on the handle and blade than they are made for. This can cause damage that may result in safety issues once they return for use in the kitchen.

Source:
Consumer Reports. Pumpkin Carving Safety Tips – Interview with Stuart J. Elkowitz, M.D., assistant clinical professor at NYU Langone Medical Center in the division of hand surgery.

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.