Friday, July 31, 2015
Tuesday, July 28, 2015
❹ Unhealthy Food Safety Practices
Poor food safety practices not only compromise food but leads to contamination all around the kitchen, including on handles, counter-tops, faucets and trash cans. (1)
However, research shows that getting individuals to change poor food safety habits can take longer than simply exposing them to food safety messages before cooking. (2)
Habits are often hard to break especially when they have been passed on from generation to generation or done out of convenience. This does not mean educators should stop trying to get the message of food safety out there but should seek out innovative ways to present the message. (3)
Nevertheless, listed below are ❹ unhealthy food safety practices. Accompanying each point is a video from USDAfoodsafety.com explaining how to these practices can be improved.
① Washing meat and poultry before cooking -70 %of consumers rinse or wash raw poultry before cooking it (1)
③ Putting raw meat/poultry on the top shelf in the refrigerator - only 18 % of consumers correctly store raw poultry products in the refrigerator (1)
④ Defrosting frozen meat/poultry at room temperature- only 11 % of consumers who thaw raw poultry in cold water do it correctly (1)
Bottom-line, habits are hard to break but that should not stop anyone from at least trying their best every day to practice good food safety practices (see poster below).
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| Be Food Safe! |
Thank you for reading!
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References:
1) Kansas State University. "Food safety fumble: Research finds 90 percent of home chefs contaminate food." ScienceDaily. ScienceDaily, 29 January 2015.
2) Katherine M. Kosa, Sheryl C. Cates, Samantha Bradley, Edgar Chambers IV, Sandria Godwin. Consumer-Reported Handling of Raw Poultry Products at Home: Results from a National Survey. Journal of Food Protection, 2015; 78 (1): 180 DOI: 10.4315/0362-028X.JFP-14-231
3) North Carolina State University. "Food safety social media guide developed by researchers." ScienceDaily. ScienceDaily, 4 August 2014.
Sunday, July 26, 2015
10 Healthy Foods I Dislike & Regret Buying
① Chia seeds & chia pudding -
The gooey texture and appearance is off putting. I do not mind using it within muffin batters. |
| ☑ Pricey |
② Hemp Seeds-
The soft texture of the seeds is great but the strong musty (earthy) taste is not welcomed. When added to smoothies or oatmeal it imparts a noticeable taste. I however, enjoy and find hemp milk quite tasty. |
| ☑ Pricey |
③ Stevia-
☑ Pricey
④ Coconut
Flour
Boy, oh boy, Coconut flour is one of the most challenging gluten-free flours I have tested out. It soaks up a lot of water, it requires a binder (e.g. egg), products made with it can have a grainy texture, etc. etc. I honestly, made 3 recipes with this and I gave up.
⑤ Unsweetened
Almond milk (homemade or store-bought)-
I will stick to chewing my almonds, considering it is packed with more nutrition that unfortified almond milk per ounce.
⑥ Seaweed
⑦ Carielle or Bitter melon-
The vegetable, despite it's health and nutritional properties is really bitter. It smells really good when fried but the bitterness is just to strong for my taste buds.  |
| source |
⑧ Quinoa-
It tastes bland when cooked without herbs or spices but the miniature seeds are creepy.  |
| ☑ Pricey |
⑨ Coconut
oil and Olive oil-
These impart a strong flavour on foods. I will stick to sesame oil and use coconut oil and olive oil in my hair.
⑩ Whole-wheat /Whole-Grain
 |
| ☑ Pricey |
Thank you for reading!
What are the health foods you dislike?
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Healthy Food Hacks I Dislike
1) Frozen Banana "ice cream" for dessert
Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal.
When I first heard about this and the many positive reviews, I was amazed. I attempted making the frozen banana "ice cream" 3 times and
❶ it does not taste like ice cream,
❷ it does not have the same texture as ice -cream,
❸ it does not give me the same satisfaction as ice-cream and
❹ the texture when it melts is just weird
Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup.
For the record, here were my "banana ice-cream" experiences:
✦ The first attempt: I added too much liquid because I was unsure it would blend.
✦ The second attempt: It came out smooth, thick and creamy. However, it tasted just like cold puréed bananas.
✦ The third attempt: I added frozen strawberries for some added flavour, it came out pink and was tasty.
2) Do-It-Yourself Microwave Popcorn
I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me.
❶ Microwave Bowl method:
It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry.
❷ Microwave Bag Method:
I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!.
It should be noted,
✦ The bag method encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase.
✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl.
Bottom-lime: I will stick to the old-fashioned way of making popcorn.
3) Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad)
While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable. Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference.
Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it.
4) Coconut Milk as a Milk Substitute
Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes. In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird.
Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau.
5) Linseed Wraps (high-fibre; low-carb wrap)
I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make.
To clarify:
❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla
❷ One tortilla is made at a time; hence it is inefficient
❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg, the batter does not cook or bind
❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you.
Bottom-line: I will stick to regular wheat or corn tortillas
Video demo of the linseed wrap from Youtube user 'that'sveryjerry'
6) Cauliflower Pizza (low-carb pizza alternative)
I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again.
Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal.
 |
| Tasty Banana Treat |
❶ it does not taste like ice cream,
❷ it does not have the same texture as ice -cream,
❸ it does not give me the same satisfaction as ice-cream and
❹ the texture when it melts is just weird
Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup.
For the record, here were my "banana ice-cream" experiences:
 |
| Frozen Banana "ice cream" |
✦ The second attempt: It came out smooth, thick and creamy. However, it tasted just like cold puréed bananas.
✦ The third attempt: I added frozen strawberries for some added flavour, it came out pink and was tasty.
2) Do-It-Yourself Microwave Popcorn
I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me.
❶ Microwave Bowl method:
It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry.
❷ Microwave Bag Method:
I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!.
It should be noted,
✦ The bag method encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase.
✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl.
Bottom-lime: I will stick to the old-fashioned way of making popcorn.
3) Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad)
While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable. Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference.
Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it.
4) Coconut Milk as a Milk Substitute
 |
| Breakfast: 1 spoonful of coconut milk in my oatmeal |
Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes. In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird.
Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau.
5) Linseed Wraps (high-fibre; low-carb wrap)
I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make.
To clarify:
❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla
❷ One tortilla is made at a time; hence it is inefficient
❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg, the batter does not cook or bind
❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you.
Bottom-line: I will stick to regular wheat or corn tortillas
6) Cauliflower Pizza (low-carb pizza alternative)
I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again.
There you go folks, these are the 6 healthy food hacks I do not enjoy.
Thank you for reading!
What are the healthy food hacks you dislike?
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
RE: 6 Foods with More Protein Than an Egg
I enjoyed the fact that they provided alternative fibre-rich, plant-based protein sources (excluding the cheese) and informed us (the readers) about the micro-nutrient (vitamin/mineral) properties. My issue with the article relates to the claim 'these foods contain more protein than an egg'. On one hand, the claim is valid but on the other, it is somewhat misleading.
When examined on a per meal basis, it is practical for one to consume 1 large (64 g) boiled egg by itself or paired with other foods. After-all, 1 large egg is equivalent to 1 serving of protein according to most national food guides. This cannot be said for the other foods listed (excluding the cheese).
1 serving of pumpkin seed is 35 g (1 oz.)
1 serving of kamut, uncooked is 42 g (1/4 cup) and ½ cup when cooked
1 serving of chickpea flour is 42 g (1/4 cup)
1 serving of spinach, raw is 29 g (1 cup)
1 serving sun-dried tomatoes is 4 pieces (14 g)
1 serving cheese is 1 oz. (1 slice)
The quantities listed for some of the foods in the article contain more than one serving size, which is not a bad thing; if consumed throughout the day. However, the fact that most of these options are fibre-rich, make it challenging to consume in one meal.
Another issue with the article is that some of the protein content listed relates to the raw and uncooked form of certain foods. This is true for the spinach and kamut. Kamut like many grains, digestibility increases once cooked.
1 serving of cooked kamut contains 5 g protein; not more than an egg.
1 cup cooked spinach contains 5 g protein; also not more than an egg.
Bottom-line:
Food is so much more than its nutrients. Nevertheless, check out the poster above and pay attention to the macros (carbs, protein & fat) on the foods listed and be the judge for yourself.
Thank you for reading!
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Wednesday, July 15, 2015
Gulp, Gulp, Banana Milk is Coming!
 |
| Protein content of non-dairy milk alternatives |
Bananas are a natural energy booster due to it being a carbohydrate rich fruit. It is also low in fat, protein and bone-building minerals such as calcium, vitamin D and phosphorus. Using non-fortified banana milk as a replacement for regular dairy-milk will pose a challenge depending on the function it serves in the diet. As a treat or snack or even post-workout snack, fortified or non-fortified banana milk will be fine. Even when fortified, banana 'milk' should be accompanied by a protein-rich food such as nuts, peanut powder, seeds, tofu, eggs etc. to balance out the high carbohydrate content.
Nevertheless, until banana milk is commercially available in a store near you, try the non-fortified, home-made version:
Banana Milk ( Taste of Home)
Ingredients
1 large ripe banana
1 cup milk
1-1/2 to 2 teaspoons sugar
1/2 teaspoon vanilla extract
Dash ground cinnamon, optional
Directions:
Place the first four ingredients in a blender; cover and process until smooth. Pour into glasses; sprinkle with cinnamon if desired. Serve immediately. Yield: 2 servings
Thank you for reading!
Try the banana milk and tell us, how it tasted.
Try the banana milk and tell us, how it tasted.
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Read More: BANANA WAVE is the FUTURE
Tuesday, July 14, 2015
Sugar, Sugar, Sugar! Sugar! Too Much is Bad for the Brain
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| source |
Nevertheless,the issue with sugar consumption is not that it can be found in both natural and processed food products but has to do with the concentrated food sources; also known as the sugar dietary bombs or sugar bombs.
These sugar bombs are defined as foods with little or no nutritional value outside of fats and carbohydrates due to large amounts of refined or processed sugar contained within the product.For example, the primary nutrient gained from the mauby drink is carbohydrates, more specifically sugar (43 grams of sugars or 10 teaspoons).
While mauby is said to have health benefits, the amount of sugar in the beverage negates this effect.
✑ Suggested Reading: Why do we crave the sweet stuff? Science points to your brain
Constantly, being exposed to concentrated sources of added sugar increases our tolerance for sweetness and overtime, the body begins to crave more and more sugar. (Read More) This can lead to poor dental health and a gradual increase in fat storage in certain areas of the body, especially when physical activity levels decrease and the daily diet lacks nutrient-rich foods such as whole-grains, legumes, vegetables etc. (Read More 1, 2, 3)
To get control of your sugar habit:
First, start tracking your sugar intake.
This can be done over the course of a day or a typical week. Write down all that is consumed. no matter how small. Take note of the time of day, the mood you were in and environment. All these details can help you identify eating patterns (e.g. afternoon candy, breakfast coffee beverage and doughnut) or triggers (e.g. loneliness, boredom, socialising etc. ).
Second, become aware of the foods that contain added sugar
Reading the ingredient list of all packaged and commercially made items would help you identify whether the product has sugar added. If there is no ingredient list, then thread with caution.
Home-made or ready-prepared items such as stews, coleslaw, potato salad, pelau, cooked vegetables, tomato-sauce and soups, pose less of a challenge as long as the diet is not being compromised by the addition of sugar-laden beverages, and sugar-laden treats -fruity yoghurts, cakes, cookies, doughnuts, candy, Indian sweets, sweet breads, sweetened nuts etc. Nevertheless, if you are making it yourself, it is best to cut back on the amount of sugar added. If these items are purchased, then be mindful of portion consumed, the beverages consumed with the meal, beverages consumed throughout the day, and be mindful of the snacks chosen.
In all, many foods have sugar added to them during processing for set reasons. The foods that pose a challenge to most, are the unlikely sources of added sugar or hidden sources.
✑ Suggested Reading: 56 Different Names for Sugar
Reading the ingredient list of all packaged and commercially made items would help you identify whether the product has sugar added. If there is no ingredient list, then thread with caution.
Home-made or ready-prepared items such as stews, coleslaw, potato salad, pelau, cooked vegetables, tomato-sauce and soups, pose less of a challenge as long as the diet is not being compromised by the addition of sugar-laden beverages, and sugar-laden treats -fruity yoghurts, cakes, cookies, doughnuts, candy, Indian sweets, sweet breads, sweetened nuts etc. Nevertheless, if you are making it yourself, it is best to cut back on the amount of sugar added. If these items are purchased, then be mindful of portion consumed, the beverages consumed with the meal, beverages consumed throughout the day, and be mindful of the snacks chosen.
In all, many foods have sugar added to them during processing for set reasons. The foods that pose a challenge to most, are the unlikely sources of added sugar or hidden sources.
✑ Suggested Reading: 56 Different Names for Sugar
Thirdly, know the daily limit for added sugar
The World Health Organisation suggests adults aim for 25 grams (6.5 teaspoons) of added sugar a day. While, the American Heart Association recommends no more than 9 teaspoons (36 g) of added sugar a day (4 teaspoons of added sugar children, 6 teaspoons of added sugar women; 9 teaspoons of added sugar men).
Fourthly, enjoy foods that do not require the addition of sugar
The World Health Organisation suggests adults aim for 25 grams (6.5 teaspoons) of added sugar a day. While, the American Heart Association recommends no more than 9 teaspoons (36 g) of added sugar a day (4 teaspoons of added sugar children, 6 teaspoons of added sugar women; 9 teaspoons of added sugar men).
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| Too much sugar in the diet makes you a fat-builder, not a fat-burner. Limit all added sugar in your diet to 4 to 9 teaspoons per day. |
Sticking to three or five balanced meals a day can help control appetite and cravings for sugar. Often, times sugary foods are consumed as a snack or light meal when main meals are skipped or consumption is delayed. The trick is to eat on time (no more than 4 hours a part) and ensure each meal comprise at least 20 grams of protein. (Read More: 1, 2, 3, 4)
There are so many amazing foods to enjoy.
Do not feel deprived, simply enjoy food from different food groups throughout the day.
There are so many amazing foods to enjoy.
Do not feel deprived, simply enjoy food from different food groups throughout the day.
 |
| An example of day's worth of balanced eating |
Thank you for reading!
Hope you enjoyed the post.
Hope you enjoyed the post.
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
For view video:
New study finds sugar is also bad for your brain
Monday, July 6, 2015
Spreads: Sweet, Savoury or Nutty.
At first glance:
Calorie content:
Nutella, Peanut Butter and Almond Butter are all calorie-rich spreads. In fairness, they are made from items that are natural sources of fat such hazelnuts, peanuts, almonds and cocoa. However, the calorie content of Nutella and Peanut Butter are boosted by the addition of added sugars and added oils.
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| (click to view larger) |
Fat content:
Hummus contains the least amount of fat per serving, despite it containing added fats & oil such as tahini paste and oil.
✑ Suggested video: How to make peanut butter using only dry roasted peanuts?
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| (click to view larger) |
It should be noted, the saturated fat content of Nutella, Peanut butter and Almonds are from natural or plant-based sources. Nutella has a higher saturated fat content due to it being made with cocoa powder, palm oil and hazelnuts; all are rich in saturated fat.
✑ Suggested Reading: How do saturated fats affect my health?
Sodium content:Nutella wins as the spread with the most sodium per serving.
Total Carbohydrate content:
Nutella wins as the spread with the most total carbohydrates and sugars per serving. The others (except Biscoff spread) are fairly low-carbohydrate spreads and they contain negligible amounts of fibre.
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| (click to view larger) |
Nutella wins! It contains 5 1/4 teaspoons of added sugar per 2 tbsp.
Biscoff Spread contains 1 teaspoon of added sugar per 1 tbsp.
Peanut butter contains 1 teaspoon per ounce.
✑ Suggested Reading: Too Much Sugar Isn't So Sweet for Your Health
Protein content:
Peanut butter wins as the spread with the most protein per serving. It provides 7 g protein per 1 ounce.
Micro-nutrient content:
Almond Butter wins as the spread with the most micro-nutrients (vitamin & minerals) per serving. It provides fair amounts of calcium and iron.
Price:
Peanut butter wins as being the most economical spread. Commercially-made peanut butter fits into any budget regardless how small. However, unsweetened, natural peanut butter or organic peanut butter will be pricey.
BOTTOM-LINE: We can see that Hummus, Nutella & Biscoff Spread calories come from mostly’s carbohydrates, whilst Almond & Peanut butter's calories come from mostly fat. Surprisingly enough, Peanut Butter contains more fibre and protein than Almond Butter and Hummus. However, Almond Butter has more micro-nutrients. Regardless, of wanting something sweet, savoury or nutty, it is best to be aware of the serving size and nutritional content when these spreads/dips are consumed.
Food for thought!
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| Photo Source: Facebook: Trust Me, I'm a Biologist |
Thank you for reading!
What is your favourite spread?.
What is your favourite spread?.
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Friday, July 3, 2015
Tasty Mc Donald's Smoothies; 24+ Ingredients
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McCafé Strawberry Banana Smoothie
http://www.mcdonalds.com/us/en/food/product_nutrition.mccafe.3719.strawberry-banana-smoothie-small.html
McCafé Blueberry Pomegranate Smoothie
http://www.mcdonalds.com/us/en/food/product_nutrition.mccafe.3810.blueberry-pomegranate-smoothie-small.html
McCafé Mango Pineapple Smoothie
http://www.mcdonalds.com/us/en/food/product_nutrition.mccafe.2788.mango-pineapple-smoothie-small.html
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