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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.

So let me do my best to simplify what oil and when to use them.  Cold pressed and unrefined oils should be your choice when you want to taste the flavor of the oil such as salad dressing or dipping bread.  Use refined oils in moderation for high heat applications like baking, grilling and stir-frying.

Notice you don’t find margarine, shortening, or vegetable oil mentioned.  Reason being everyone agrees that there are better tasting and healthier oils such as those listed in the chart for all cooking application.

Stacy Klone
KitchenWerks.org

Remembering my Grandma Ruth, my sisters, mom, and I dutifully carry out this labor of love.  I always get a little teary as I remember the day Grandma gave me her lefse griddle and lefse flipping stick, carefully made for her by my Grandpa Wallace many years before.  Although I use the griddle throughout the year for pancakes and crepes, the day it’s used for lefse is a special day.  Some years cousins join in the fun, and some years it’s just a few of us.  We work together to make the huge batches of lefse—we need enough to last us through the upcoming holidays.

My mom and sister Ricki are great at rolling the dough out to just the right thickness.  If it’s too thin, it falls apart; too thick, and it doesn’t taste “light” enough.  I carefully drape the rolled-out lefse over Grandpa’s stick, carry it to the griddle, and start frying it, flipping it, and laying it out to cool.  We’re constantly talking—about life, our latest challenges and joys, what cousins and aunts and uncles are up to.  We discuss our upcoming Thanksgiving and Christmas dinner menus, talk about who’s staying where, and brainstorm gift ideas.

We laugh as we remember the one year when, near the end of Grandma’s life, she gave us a lefse lesson.  We’d had to delay the session due to her back problems, so needed to freeze the dough in the interim—bad idea.  The dough got runny when it thawed, and Grandma had us add more and more flour so the lefse wouldn’t be too sticky.  The pieces grilled hard and crispy, like crackers, and tasted kind of like flour tortillas.  We named them “tor-lefses,” had a good laugh, and learned to never, ever freeze the dough again.

When we sit down for our Thanksgiving and Christmas meals, the lefse is there on the table, some with toppings, some plain, and it adds a special element to the meal.  There’s a sense of our heritage, doing something our ancestors did, and passing down a family tradition.  As I take a bite of my lefse, I think that somewhere, Grandma and Grandpa know that we’re thinking of them, enjoying something they taught us, and honoring them in our hearts and memories.

Here are some tips to ensure proper recuperation and allow your athlete to hit the drills again in the morning:

• Hydrate. Water is just as important after working out as it is before working out. If practice takes place in the sun, your child needs enough fluids to replace not only the sweat, but also the electrolytes like sodium, potassium, and chloride that they they’ve lost throughout the day. Sports drinks are key to replacing these minerals.
• Make protein a dinner staple. Muscles need protein to repair after they’ve been put to the test all day long. Lean meats like baked chicken and turkey burgers will work quickly to help your teen rebuild damaged muscle tissue and be ready for practice the next day.
• Consume carbs. The body stores excess carbohydrates as glycogen, which the body then uses as a source of energy. Whole grains are the best, most healthy form of carbs, so incorporate whole grain breads and noodles into your meal.

By following this advice, you can be sure that your athlete is getting the right nutrition to not only help their bodies recover from the day, but also get ready to continue their training the next day. Happy campers are bound to go the distance all sports season long!

Before your child steps onto the field or blacktop, here are some tips to keep your teen nourished and alert all day long.

• Drink water. The American College of Sports Medicine recommends 17 ounces (a little more than two cups) of water two hours before exercise. Start the day with water, and avoid dairy and sports drinks before getting underway.
• Eat protein and carbohydrates. Athletes burn a lot of calories working out and running drills all day long. Keep your competitor’s strength up and their hunger at bay by preparing a well-balanced breakfast. Some good choices include peanut butter on whole wheat toast, oatmeal, or a hard boiled egg.
• Don’t overeat. It’s best to eat smaller meals or frequent snacks throughout practice than to eat one large meal in the morning. Eating the right amount at breakfast will keep players from cramping up or feeling too full and sluggish. During the day, think about snacks like almonds, granola, and fruit to ward off hunger.
• Avoid sugar. Athletes and sugar don’t mix. It can lead to dizzy spells, headaches, and overall lethargy. Sugar “highs” are often accompanied by a sugar “crash,” which doesn’t help anyone on or off the field.

Stay tuned for more tips later in the week to learn which foods are best for your athlete to eat to recover after long day of practice!

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.

One in every 133 Americans have a genetic disorder called Celiac disease. Individuals affected by this ailment must stick to a gluten-free diet, where foods with ingredients including wheat, rye, and barley must be avoided. When cooking for people on a gluten-free regimen, stick with dishes that incorporate meat and vegetables, like stir-fry or barbecued kabobs.

Hosts should also try their best to accommodate for the diets of vegans and vegetarians, diabetics, and those who are lactose intolerant. In addition to inquiring about special food requests before gatherings, hosts should prepare a diverse menu to make sure no one at the table goes hungry!

Salmon Burger

Summer meals are all about the grill! If you’re tired of the traditional fare of hot dogs and hamburgers, change up your dinner plans for the rest of the season. Fire up the grill and test these new ideas!

Who says the only main dishes you can make on a grill are the ones topped with ketchup and mustard? Prepare something new tonight that your whole family will love, like eggplant parmigiana, salmon burgers, or even pizza! For side dishes, toss up a grilled salad, mix up grilled polenta, or bake some potato skins.

Grilled Skillet Peach Pie

When it comes to dessert, the grill can be your friend there, too! Try a pineapple berry “hobo pack” or even bake up an entire grilled skillet peach pie! Be creative and try your hand at grilling bananas, apples, and pears in any combination or by itself with spices like cinnamon and nutmeg.

Tonight, when the kids ask, “What’s for dinner?” you can surprise them with something new and exciting, fresh off the grill!

Take a mystery day trip: Packing a cooler full of picnic food and drinks and heading out to wherever the road leads is a great way to take advantage of the time off school and the freedom summer brings.  Pull out the map, find a cool road and begin to explore with the kids – just be sure you remember it is about the journey, not the destination.  Don’t rush to get somewhere – treasure the places you find, and savor your picnic along the way in a newfound location.

Make a new recipe: Tend to fall back on the old standbys too easily when it comes to menu planning?  Tired of hamburgers, but love the convenience?  Try a recipe that makes a new twist on an old love.  Want to enjoy the finest of the season’s produce but not sure how to prepare that zucchini or squash?  Look online at some of the myriad of recipes available and take a risk.  Still nervous?  Try it out for your family before serving to company.

Have a kid’s choice day: No school = kids all day!  So whether you’re a working parent or stay at home, declare a week or weekend day where they get to make the plans.  Let each child (if you have multiples) choose a part of the day to be in charge of like what to have for breakfast, lunch and dinner (you can even let them help you order their choices online at CobornsDelivers) or the fun activities you’ll do.  Then you can sit back and cherish your children’s creativity and your time together since you won’t have to do all the work.

What are your plans to celebrate the final weeks of summer?  Share with us in the comments below- we’d love to hear from you!

You see, CobornDelivers not only solves my empty refrigerator dilemma at home, they also spare me the high prices and trips to town when I’m up North. When I order from CobornDelivers before heading to the lake, I can bring all my groceries with me right in their totes – especially those with the insulated coolers.  Then I don’t have to repack my groceries, and when I get there I can enjoy my company and the lake right away!

Additionally, I love the family packs section of the online store (click on “Grocery Store”, then on “Family Packs”) and the time and money saving options found there.  Everything from bakery and produce – check out the beautiful sandwich topper, fruit and vegetable trays – to the meats and beverages will have you set to travel and entertain in no time.

Never has shopping “on-the-go”, been so valuable or easy.   Thank you CobornDelivers for allowing me stay out of the store and savor my summer!

Imagine our joy at discovering that plump, ripe fruit right outside our door – having done nothing to deserve its rewards.  From picking parties with grandma and early morning dashes for cereal topping, to the rain and mosquito filled harvests for exquisite company worthy desserts, those bushes have delivered!

My favorite dessert of the summer is a Raspberry Tart found online at Epicurious.com from the August, 1995 Gourmet magazine.  It has quickly become highly requested by all of its privileged tasters.

No raspberries of your own – no problem.  CobornsDelivers prides themselves on their daily produce rating, and rapsberries are considered “BEST” right now.  So skip the mosquitoes, order up and try the tart today!

Blogger, Sarah, and her family

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