Extra Virgin Olive Oil is good for you, right?

Have you been cooking with Extra Virgin Olive Oil because you thought it was good for you?  Well if so you need to know the latest nutritional information is that refined Extra Virgin Olive Oil can take heat but cold pressed or unrefined cannot.  When you heat unrefined and cold pressed the heat creates free radicals.

Definition of free radical: An atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. In animal tissues, free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases.

If you follow the Nutritionist Circle they teach that there are as few as three oils to use for all applications, however, in everyday cooking I find we need a larger selection to prepare what the typical family wants to eat.

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When Diets Run the Smorgasbord

Feeding a group with different dietary needs can pose a challenge. It’s hard enough to feed a family with the mature tastes of adults and the picky habits of children. So what do you do when you know you need to accommodate for an allergy or particular diet? Here are some ideas to make your next gathering enjoyable for all diners.

According to the Food Allergy and Anaphylaxis Network, eight foods account for 90 percent of all food-allergic reactions: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. Unfortunately, these products can hide in foods that you least suspect would contain such ingredients. In addition to double-checking for allergies with those on your guest list, try to stay away from butter, gravies, sauces, and salad dressings, or serve these condiments on the side.

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Food for the Bike Trail

One of the best parts about Minnesota is the seemingly endless number of trails that run throughout the state. These trails make for wonderful bike paths and relaxing weekends where riders can crisscross safely from town to town, taking in lush greenery, fresh air, and abundant sunshine.

The only problem is that one can get caught up biking for a long time without realizing how much time has passed! Don’t get stuck far from home on an empty stomach. Having extra water and portable snacks on hand to keep your energy level up will ensure an enjoyable trip, no matter how long your ride. Keep the following tips in mind as you plan your next trip.

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Snacks for long car rides and road trips

Summer is here and road trips are on the agenda.  To prevent last-minute stops for unhealthy fast-food fare and convenience store snacks, it’s a good idea to think ahead about healthy, fun, non-messy food that’s easy to eat in the car.  You’ll feel better if you arrive at your destination fueled with healthy food, not junk!

• Sandwiches: Make little mini-sandwiches to easily eat in the car.  You can cut a regular sandwich into fourths or use a cookie cutter to create fun shapes.  Whether you make turkey on whole grain bread or PB&J, little sandwiches will keep tummies satisfied until your trip is complete.

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Staying hydrated in the sun

Last night, my neighborhood was a flurry of activity.  People were out mowing their lawns, gardening, walking and jogging, playing at the park—it was great fun to see everyone out and about.  As the weather improves, we’re outside more, working and playing.  That means that we all need to be especially mindful of drinking enough water to stay hydrated and healthy.

We should all be drinking fluids, preferably water, throughout the day.  A standard rule is to drink eight, eight-ounce glasses of water daily.  You can also take your weight in pounds and divide it by two.  If you weigh 140 pounds, for example, you should drink 70 ounces of water per day.

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Cruciferous Vegetables, You should eat them!

Cruciferous: A plant with long narrow seedpods, e.g. the cabbage, turnip, radish, brussels sprouts, cauliflower, or broccoli. Flowers: with four petals in the shape of a cross.

So now that you know what they are let me tell you why to eat them.  High in both vitamin C, fiber and loaded with nutrients that are purported to  have anti-cancer properties. They can be eaten raw, steamed, stir-fried, roasted, grilled and easily purchased year round.

The best way to store them to ensure freshness and maintain all those vitamins:

• Broccoli and Cauliflower, rinse well dry completely and store it in an airtight plastic bag in the refrigerator.
• Brussels sprouts, Cabbage, store in an airtight plastic bag in the refrigerator and wash them just before they are ready to be used.
• Radish, remove leaves and refrigerated in plastic bag for up to 5 days wash and snip off root ends just before eating.
• Turnip, best stored in a cool well ventilated area or store it in an airtight plastic bag in the refrigerator for up to two weeks.  Trim and peel just before use.

Often seen on “Top 10 Best Foods To Eat” lists, include them in your next CobornsDelivers order and feel good about what you are eating!

Stacy Klone
KitchenWerks
KitchenWerks.org

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Getting your summer garden ready

As warm weather arrives and you begin to clean out those beds and tend your soil, it’s time to consider what to plant in your garden this year.

An herb garden is an easy way to begin, even if you don’t have a lot of space.  Pots or a small plot of soil is sufficient to create a working garden designed to compliment a variety of meals over the summer.  Essential items in my opinion are basil, flat leaf (Italian) parsley and dill.  A quick snip and you can spice up most any meal!

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Fill those May Day Baskets!

The May Day tradition dates waaaay back. Although not an extremely popular holiday in America, May Day is a principle holiday in many other cultures. May 1^st is related to the Celtic festival of Beltane, and the Germanic festival of Walpurgis Night. In many cultures, May Day is also synonymous with International Workers’ Day.

The Maypole is probably the most recognizable May Day tradition. The May Pole originated in Europe, and began as a tree which was cut down and stripped of its branches (in Europe, trees symbolized vitality and fertility and were often used in Spring festivals), then decorated and carried through town in a parade.

Today, most Americans celebrate May Day not by cutting down a tree and carrying it through town, but by filling small baskets with treats and small gifts. When filling your May Day basket this year, here are some fun and healthy alternatives for you to consider.

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How do you and your family celebrate Earth Day?

Isn’t it cool that we have one day devoted to our amazing planet and safeguarding its future?  I love Earth Day.  And there are so many fun things that you can do with your family to celebrate, whether you want to plant a tree, pick up trash in your neighborhood, or start composting.

This year, rain or shine, I’m hoping to take my five- and two-year-old children on a nature trek.  Our walks usually entail me sneaking in a quick workout while they kick back in the “baby” jogger—but on Earth Day it’ll be their turn to explore.  I’ll follow their lead, stopping to inspect plants, bugs, birds, and squirrels.  If it’s raining, we’ll don rain coats, splash in puddles, and look at worms.  I loved to explore the woods as a kid and I want to foster in my children that same love of nature.

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Favorite Recipe to Release Tax Stress

It’s that dreaded time of year:  tax time.  As many of us hurry to get our taxes filed by their April 15 deadline, we could probably use some stress relief.  And since we need to eat, why not combine the need for stress busters with healthy food?  One of my favorite recipes contains ingredients that will help reduce your stress level while pleasing your taste buds—it’s my “Quinoa Stir-Fry with Peanut Sauce.”

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