Looking for better eating tips? Most households can use a pantry makeover, substituting less good-for-you ingredients to better-for-you ones. Today’s tips are from Mindy Kobrin, who teaches families how to shop smart, cook with joy and celebrate food seasonally. She calls her food philosophy Don’t Worry, Eat Happy.

Her top pantry makeover tips:

Nuts are a nutritious snack and recipe ingredient. Buy them in bulk. Photo courtesy The Peanut Shop.

Even when berries are in season, they may
not be in your fridge. Frozen berries are an
easy substitute. Photo courtesy
Waukesha.Uwex.edu.

For additional food and entertaining tips from Mindy Kobrin, visit MealsOnWheelsByMindy.com.

Something different: kale salad. Photo
courtesy Galli Restaurant | New York City.

You may have enjoyed a plate of sautéed kale, but how about a raw kale salad?

It’s new, different and full of antioxidants and fiber. And there are different varieties beyond the curly kale found in supermarkets. See the different types of kale and check farmers markets for them.

This recipe from Galli Restaurant in New York City inspired us:

KALE SALAD

Ingredients

Asian Kale Salad Recipe. You can make an Asian kale salad with a vinaigrette of 2.5 parts olive oil, .5 part sesame oil and 1 part rice wine vinegar, plus some optional Asian ingredients: baby corn, bean sprouts, bok choy, red bell pepper, toasted sesame seeds, water chestnuts, etc.

Tuscan Kale Salad Recipe. For a Tuscan kale salad, make a vinaigrette of lemon juice, olive oil, garlic cloves and optional red pepper flakes, plus grated pecorino toscano, asiago or Parmesan cheese. It’s like a kale Caesar salad.

You can add chickpeas, currants and anything else that appeals to you. Italians like to garnish with fresh bread crumbs.

More kale-friendly ingredients:

 
Let us know your favorite combination.

KALE NUTRITION

Kale, also known as borecole, is one of the healthiest vegetables on the planet, says Web MD (here’s the whole article). It belongs to the Brassica family that includes the anti-carcinogen cruciferous vegetables—broccoli, Brussels sprouts, cabbage, collards, and mustard greens, among others.

Curly kale. Photo by Rasbak | Wikimedia.

One cup of kale contains just 36 calories but provides 5 grams of fiber and 15% of the RDA of calcium and vitamin B6, 40% RDA of magnesium, 180% of vitamin A, 200% of vitamin C and 1,020% of vitamin K. It’s also a good source of copper, iron, manganese and phosphorus and potassium.

See how many times a month you can add kale to your table.

Mango caprese salad. Photo courtesy
Murray’s Cheese Bar | New York City.

So many people we know—ourselves included—are fans of the Caprese salad. So simple but so delicious, the salad comprises slices of tomato and mozzarella with fresh basil, olive oil and balsamic vinegar. It’s named after the Italian island of Capri, where it was widely popularized in the 1950s following its “discovery” by tourists to the beautiful isle.

It will be another month or more before lush, seasonal tomatoes make the Caprese a thing of glory. So in the interim, try a Mango Caprese, an inspiration of Murray’s Cheese Bar in New York City.

Just substitute sliced mangoes for the tomatoes.

MORE CAPRESE SALAD RECIPE IDEAS

Don’t wash raw poultry, meat or seafood. Photo courtesy Chicken.org.au.

Recently we received a pitch for a line of food cleaning sprays that purport to eliminate harmful bacteria. “Outdoor cooking leads to more trips to the hospital because of the improper handling of meats and veggies while grilling,” it advised. “Many of us take meat out of the packaging and put it right on the grill without doing anything but seasoning it. This can lead to salmonella poisoning, food poisoning and much more if you are not properly handling your beef, chicken and fish.”

The company went on to promote its “all-natural, organic, earth and consumer green, meat and fish cleaner to ensure that your meal is clean and free of anything that can make you sick.”

We decided to drill down on this claim, and came across this information from the USDA Food Inspection and Safety Service. Their recommendation: don’t wash or rinse the proteins.

Not only is there no scientific evidence to support grandma’s practice of washing the raw proteins; The U.S. Department of Agriculture cautions against it due to potential cross contamination.

WASHING FISH, MEAT & POULTRY

Washing raw fish, seafood, poultry, beef, pork, lamb or veal before cooking it is not recommended, says the USDA. The bacteria in the juices can be spread to other foods, utensils and surfaces. This potential cross-contamination is the opposite of making your meat or poultry safe.

Why? Some of the bacteria are so tightly attached to the flesh that you could not remove them no matter how many times you washed the food. Other types of bacteria can be easily washed off and splashed onto the surfaces of your kitchen: counter, faucet, utensils and so forth.

Failure to clean these contaminated areas and items can lead to foodborne illness. Cooking (baking, broiling, boiling or grilling) to the proper temperature kills all the bacteria, so washing food is not necessary.

Using a food thermometer is the only sure way of knowing if your food has reached a high enough temperature to destroy foodborne bacteria. Cook all raw beef and veal steaks, roasts, and chops to a minimum internal temperature of 145 °F (or higher) as measured with a food thermometer before removing meat from the heat source. For safety and quality, allow meat to rest for at least three minutes before carving or consuming.

SOAKING MEAT & POULTRY

What about soaking poultry in salt water (brining)? The USDA advises that this is a personal preference and serves no purpose for food safety. If you choose to soak poultry, preventing cross-contamination when soaking and removing the poultry from the water is essential. Meat or poultry should be kept in the refrigerator while soaking.

What about washing or soaking pork products?

Some people soak country ham, bacon, or salt pork because they think it reduces the sodium or salt enough to allow these products to be eaten on a sodium-restricted diet.

However, says the USDA, very little salt is removed by washing, rinsing or soaking a meat product and the practice is not recommended.

WASHING EGGS

Do not wash eggs before storing them. Washing is a routine part of commercial egg processing and the eggs do not need to be washed again.

Don’t rinse pork products, either. Photo courtesy RipeNRawOrganics.com.au.

WASHING PRODUCE

Before eating or preparing fresh fruits and vegetables, wash the produce under cold running tap water to remove any lingering dirt and pesticides. This reduces bacteria that may be present. If there is a firm surface, such as on apples or potatoes, the surface can be scrubbed with a brush.

Do not wash fruits and vegetables with detergent or soap. You could ingest residues from soap or detergent absorbed on the produce.

When preparing fruits and vegetables, cut away any damaged or bruised areas because bacteria that cause illness can thrive in those places. Immediately refrigerate any fresh-cut items such as salad or fruit for best quality and food safety.

HOW TO AVOID CROSS CONTAMINATION

Grilled shrimp with a green salad. Photo
courtesy Haru Restaurant | New York City.

Shrimp salad loaded with mayonnaise: not good for you. Grilled shrimp with a vinaigrette-dressed salad or the grilled shrimp salad recipe below: A better idea. Other low-calorie shrimp dishes include ceviche; the classic shrimp cocktail or its update, the shrimp Martini (recipe below); or a lightly-dressed shrimp Caesar salad. Think Eat This, Not That.

Americans eat four pounds of shrimp a year—and it might be much higher if the tasty little swimmers were more affordable!

Shrimp may be small in size, but they’re huge in taste and health appeal. This little crustacean ranks as the #1 selling seafood in America. High in protein, low in carbohydrates and an abundant source of heart-healthy omega-3 fatty acids, shrimp are a good-for-you food. We obtained these shrimp health notes from SeaPak, a producer of frozen shrimp products.

HEALTH BENEFITS OF SHRIMP

Nutrition. A four-ounce serving of shrimp provides a whopping 23.7 grams of protein, which is 47% of the recommended daily allowance (RDA); nearly 40% of the RDA of vitamin D; and nearly 30% of the RDA of vitamin B12. Shrimp is also very high in tryptophan, an essential amino acid, and selenium, which induces the repair process in damaged cells and inhibits the proliferation of cancer cells.

Omega-3s. Studies show that shrimp and other seafoods that are rich in omega-3 fatty acids can improve cardio-vascular health and lower the incidence of heart disease and stroke. The American Heart Association recommends that people include these protective oils in their diets by eating at least two servings of seafood per week.

Cholesterol-Friendly. Shrimp doesn’t deserve its old bad rap for high cholesterol. A study at Rockefeller University Hospital, co-sponsored by the Harvard School of Public Health, confirmed in 1996 that the cholesterol content of shrimp should not be a concern. The research results revealed that a shrimp diet raises levels of HDL, or “good” cholesterol, and decreases levels of LDL, or “bad” cholesterol (lowering LDL in the bloodstream significantly reduces susceptibility to heart disease).

Ingredients For 4 Servings

This recipe is served in oversized Martini glasses (about 10 ounces), but you can substitute another dish or goblet.

 
For The Salsa

 
Garnishes

A shrimp cocktail has a cocktail sauce garnish. But fill the same glass with anything else, and you’ve got a Shrimp Martini. This photo shows diced avocado substituting for the diced bell peppers in the recipe. Photo courtesy California Raisins.

1. POACH shrimp in 2 quarts salted water until cooked through (3 minutes). Remove and chill in ice water.

2. MIX all salsa ingredients; season with salt and pepper.

3. DIVIDE salsa evenly among the glasses. Arrange 4 shrimp per glass. Garnish each with olive and lime slice. Place 1 glass on each plate and serve with a ramekin of cocktail sauce.
 
Source: Ocean Garden Products, Inc. and Chef Lou Imbesi, Catelli Ristorante, Voorhees, NJ, via EatShrimp.com.

GRILLED SHRIMP SALAD RECIPE

Ingredients For 2 Servings

 
Preparation

1. CUT the peppers in thin slices, grill shrimp 4 to 5 minutes.

2. MIX with remaining ingredients in a stainless bowl. Season with salt.

3. DIVIDE into two portions; garnish with onion slice and serve.

Source: Ocean Garden Products and Chef Marino Tavares, Ferreira Café Restaurant, Montreal, Quebec, via EatShrimp.com.

According to a 2012 study by the U.S. Centers for Disease Control and Prevention, people who read the nutritional information on food labels are generally thinner than those who don’t read labels.

Not only do they understand what a portion size is; some foods appear to be much healthier than they really are, with much more salt and sugar than you’d like. Dr. Wendy Bazilian, nutritionist and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients, shared some tips on understanding nutrition labels.

1. Look for real ingredients—words you recognize. Avoid artificial dyes, preservatives, high fructose corn syrup, hydrogenated oils (trans fats) and MSG.

2. If you have food allergies, look at the bottom of the ingredient list. The eight most common allergens—milk, eggs, peanuts, tree nuts, fish, shellfish, soy and/or wheat—are required to be highlighted in a separate line, such as, “Contains milk and soy.”

Read those labels for portion size as well as salt, sugar and fat grams.

The servings per container line indicates how many servings there are in the entire package. Many portion sizes are much smaller than are logical; you may note that the serving size is half a cookie or energy bar; for beverages, it can be half of a 16-ounce bottle or a 12-oounce can.

So if the serving size is half a cookie and you eat two cookies, you’ll be eating four times the calories, fat, protein, carbs and other nutrients. Do the math before diving in. As to what to do with the other half of a can of soda, especially when you’re on the go and can’t pour half in a glass for someone else…the choices seem to be to consume the extra calories or toss the other half.

This barbecue sauce has 11g sugar in two
level tablespoons. If you slather it on, you
might as well eat the sugar bowl! Photo by
Elvira Kalviste | THE NIBBLE.

4. Take a close look at energy bars. “Energy” doesn’t mean “healthy.” Look for real, not artificial, ingredients on the list; aim for 2 grams (or more) fiber and look for sugar of 10 grams or less. And check that portion size: Is the bar one serving or two?

5. Choose better-for-you frozen meals. Many prepared meals are packed with fat, sodium and sugar. Look for real ingredients: whole grains, whole foods,* lean proteins, vegetables and fruits. Keep the calories under to 400-600 per servings and aim for 450 mg or less sodium per serving, 600 mg as an absolute maximum. Dr. Bazilian, by the way, is a consultant to CedarLane Frozen Foods, an all-natural line that is modest in calories and low in sodium.

Dr. Bazilian advises to add something fresh and whole on the side when you enjoy a frozen meal—some baby carrots or cherry tomatoes as a starter, a green salad, an apple or grapes for dessert.

*Whole foods are unprocessed and unrefined food products, or those that are processed and refined as little as possible. They typically do not contain added ingredients such as sugar, salt, fat, food dyes, artificial ingredients, fillers, etc. Examples include whole grains, fruit, vegetables, nuts, seeds, unprocessed meats, fish, unprocessed dairy and eggs.

May 18 is World Whiskey Day. If you’re not normally a whiskey drinker, why not take a vacation from the tequila and vodka and sip a glass of:

A shot of Irish whiskey with a wee wedge of lime. Photo courtesy Jameson.
.

Australia, England, Germany, Japan, New Zealand, Switzerland and Thailand, all strong markets for whiskey, now produce their own. Regardless of the variety or country of origin, a general rule of thumb is that all straight whiskeys must be aged at least two years in wood, generally oak. Each nation has its own rules and regulations about what constitutes a true whiskey.

Whiskey sales have skyrocketed in the past year, in both the U.S. and abroad. In the U.S., bourbon and Tennessee whiskey led the growth. American whiskies also accounted for 70% of the total U.S. spirits exports for 2012.

See all the different types of whiskey in our Whiskey Glossary.

If you don’t want to drink a glass, use whiskey in a recipe. It adds dimension to sauces for meats and in desserts like cake, ice cream and mousse. You can even make a whiskey vinaigrette: Add a tablespoon to any recipe.

WHISKEY VS. WHISKY

Canadians spell “whisky” without the “e,” as do the Scots and most other countries except Ireland and the U.S.

Scholars can’t determine why the “e” was dropped by the Scots many centuries ago. One theory is that the Irish made whiskey first and pronounced it with a broad “e.” When the Scots began to make it, they dropped the “e” to differentiate their product.

A 1968 directive of the Bureau of Alcohol, Tobacco and Firearms specifies “whisky” as the official U.S. spelling, but allows the alternative spelling, “whiskey,” which most U.S. producers prefer.

An Old Fashioned is based on the earliest
known American cocktail. Photo courtesy
Maker’s Mark.

OLD FASHIONED COCKTAIL RECIPE

Here’s an easy way to enjoy World Whiskey Day: with a classic Old Fashioned cocktail. The recipe is courtesy Maker’s Mark.

The first documented use of the word “cocktail” dates to 1806; it combined liquor of any kind with sugar, water and bitters. As cocktail styles evolved, this early recipe became known as the Old-Fashioned. Later, it evolved into a particular drink made with American whiskey.

Ingredients

1. MUDDLE 1 orange slice, 1 maraschino cherry and the sugar in a rocks glass.

2. FILL the glass 3/4 full of ice. Add bourbon and splash of club soda.

3. GARNISH with additional orange slice and maraschino cherry.
 
A BRIEF HISTORY OF WHISKEY

Distillation was discovered in the late eighth century by an Arab scholar known as the Father of Modern Chemistry, Abu Masa Jabir ibn Hayyam (?-803 C.E.). He wondered what would happen if he put wine into an al-ambiq, a round vessel like a tea pot with a tall spout on the top, and boiled it.

The vapors rose through the spout, were collected and condensed, creating the world’s first distilled alcohol. In fact, since the al-ambiq was often used to boil powdered antimony into a liquid called al-kohl (used to make the cosmetic kohl), the liquid became known as alcohol and the al-ambiq became the alembic still, which remains in use today.

The distillate was originally used as medicine, and remained a secret process, ultimately shared with the monks in Spain for medicinal purposes. Some orders created their own special distillations, such as Benedictine and Chartreuse liqueurs.

As for our word whiskey: The Scotch uisce and the Gaelic uisge, pronounced ISH-ka, became usky and then whisky in English.

Here’s more on the history of whiskey.
 
MORE ABOUT WHISKEY

Healthier cupcakes cut down on the refined sugar. Photo courtesy Dole.com.

In the search for healthier cakes and cupcakes, recipe developers have replaced some of the refined sugar with the natural sweetness of applesauce and bananas.

Another way to eliminate calories is to cut the sugar- and fat-laden frosting. Instead, use a few chocolate chips or chopped nuts to add a flourish to the top.

Hmm, this looks like a muffin, you say; and you would be correct. The difference is that cupcakes have a less dense, finer crumb, more sugar and a frosted top.

But it all comes down to marketing: Call them cupcakes and your family will be just as happy to eat them.

This recipe for Black Magic Banana Cupcakes is from Dole, which has many tasty recipes on its website.

Ingredients

 
Preparation

1. PREHEAT oven to 350ºF. Stir together bananas, egg, buttermilk, oil and vanilla in large bowl; set aside.

2. COMBINE sugar, flour, cocoa, baking soda, baking powder and salt in medium bowl; stir into banana mixture. Stir just until moistened.

3. LINE 12 muffin cups with paper liners. Lightly coat with vegetable spray and fill two-thirds full with batter.

4. BAKE 25 minutes or until toothpick inserted comes out clean. Halfway through baking, sprinkle chocolate chips or nuts on the top.
 
CUPCAKE HISTORY

Cupcakes originated in the U.S. in the 19th century. The name is derived from the teacup: Before the advent of muffin tins, cupcakes were often baked in individual tea cups (as well as ramekins).

Cupcakes became popular because they baked more quickly than cakes. Equally as important, before the advent of the modern oven in the 20th century, a long-baking item like a cake could burn easily.

Muffin tins became popular by the beginning of the 20th century, and provided an easier baking receptacle. Paper and foil liners were created for easier removal of the cupcakes from the pan.

A while ago, we tasted 32 different tomato ketchups to find “the best” (here are the ketchup reviews).

Many of these were small, artisanal brands and more pricey than supermarket ketchup. But one of the top winners, Muir Glen, is widely available (at most stores that sell natural and organic foods; we get it at Whole Foods), one of the least expensive, and is both organic and kosher.

But how about making ketchup at home, just as you make salad dressing. It’s just as easy. There are five basic ingredients: tomato paste and purée, vinegar, sweetener and seasonings.

It’s fun to make ketchup. You can cut back on salt, avoid high fructose corn syrup and reduce the sweeteners in general, while adding favorite spices.

WHAT’S IN COMMERCIAL KETCHUP?

Heinz Ketchup contains tomato concentrate, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder, and natural flavors.

Homemade ketchup is a worthy match for a top-quality hot dog. Photo of Fearless Franks courtesy Niman Ranch.

The ingredients are pretty much the same for Hunt’s Ketchup: tomato concentrate, high fructose corn syrup, distilled vinegar, corn syrup, salt, onion powder, garlic powder and natural flavors.

Del Monte Ketchup uses regular con syrup instead of HFCS. Otherwise, the list looks familiar: tomato concentrate, corn syrup, distilled vinegar, salt, natural flavorings, onion powder, spice and garlic powder.

These ketchups tend to deliver sweetness first, then tomato flavor, and not much else. You can greatly improve the flavor of homemade ketchup by using:

Serve waffle fries with your homemade
ketchup. Photo courtesy Idaho Potato
Commission.

Preparation

1. PURÉE tomatoes and liquid until smooth.

2. COOK onion in olive oil over moderate heat, stirring until softened (about 8 minutes). Add puréed tomatoes, tomato paste, brown sugar, vinegar, salt and other seasonings.

3. SIMMER, uncovered, stirring occasionally, until very thick, about 1 hour. Stir more frequently toward end of cooking to prevent scorching.

4. PURÉE ketchup in 2 batches until smooth. Chill, covered, at least 2 hours for flavors to develop. Adjust seasonings.

Continue to work on the recipe, switching the proportions of vinegar, sweetener and spices, until you define your signature recipe. Then, don’t give it out: It’s your secret.

Romaine, tomatoes and cannellini beans—
with some leftover pasta as a bonus.
Photo courtesy Galli Restaurant | New York
City.

Want an easy way to add flavor, fiber, protein and other great nutrition to your diet? Eat more beans: affordable, versatile and toothsome.

Simply add them to your daily green salad. Toss them with the greens or sprinkle them on top as a garnish. For variety you can hold the lettuce and make a bean, corn and onion salad or an ever-popular three bean salad.

Beyond the familiar—such as black, cannelini, garbanzo, lima, kidney, navy and pinto beans—there are dozens of varieties waiting to make your acquaintance. Take a look at adzuki beans, anasazi beans, purple runners, scarlet runners, yellow eyes and one of our favorite beauties, Good Mother Stallards.

FRESH & DRIED BEANS VS. CANNED BEANS

As with almost every food, fresh (or dried) is better than canned. Not only are the flavor and texture superior, but canned beans are typically packed with a lot of sodium.

At farmers markets, look for butterbeans, cannellini beans, cranberry beans and others, fresh in the pod. Shell and simmer them in lightly salted water for 30 minutes. They’re a real treat: Fresh beans have a wonderfully creamy texture that will open your eyes to the beauty of beans.

Look for beautiful heirloom beans from Rancho Gordo and Zursun. Their selections of beautiful beans will make you want to cook them every day. We love giving bags of heirloom beans as gifts.

 
CHECK OUT THE DIFFERENT TYPES OF BEANS IN OUR BEANS & LEGUMES GLOSSARY.