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

There’s a group of cooked fruit desserts with crumb or pastry toppings that are similar enough to be confusing. Since today is National Cherry Cobbler Day, we’ll review the differences.

BETTY or BROWN BETTY

A betty is a crisp (see below) topped with buttered bread crumbs or bread pieces instead of streusel or another topping. Later recipes also use graham cracker crumbs (see the history of the graham cracker, which postdates the Brown Betty).

In some recipes, sugared and spiced fruit, usually diced apples although any fruit can be used, are placed in alternating layers with the crumbs and baked, covered, to the consistency of bread pudding.

A cherry raspberry cobbler. Photo courtesy USACherries.com.

The dish and name date back to colonial times, but the original “Betty” is lost to history; the brown refers to the brown sugar in the recipe. Here‘s a brown betty photo.

COBBLER

A cobbler is a cooked fruit dish, but the topping is different from other cooked fruits with toppings: It’s crowned with cooked lumps of dough. The dish got its name because the lumps of dough resembled cobblestones. In contrast, a crisp or crumble has a crumb topping.

Although some might see the cobbler as a crustless pie or “spoon pie” (a fruit pie with a filling so juicy it should be eaten with a spoon instead of a fork), it is often classified as a cake. Fruit is baked in a baking dish or casserole, then shortcake batter or biscuit dough is dropped onto the fruit before it goes into the oven.

Today, people tend to call everything a cobbler. But remember: a cobbler has a dropped pastry dough top instead of a crumb top.

A cherry crumble. Photo courtesy Dole.com.

CRISP or CRUMBLE

A crisp is a deep-dish fruit dessert made with a crumb or streusel topping and baked. The British term is crumble.

The next three relatives are in the spoon pie category.

GRUNT

A grunt is a spoon pie with biscuit dough on top of stewed fruit (fruit which is steamed, not baked). It’s a stovetop variation of the baked cobbler. Here‘s a photo.

PANDOWDY

A pandowdy is a spoon pie with a rolled top crust that is broken up to allow the juices to come through.

SLUMP

A slump is a spoon pie topped with biscuit dough or pie crust, which can be baked or steamed. It can be made upside down.

Now go bake a cherry cobbler and celebrate National Cherry Cobbler Day!

SEE THE DIFFERENT TYPES OF PASTRY IN OUR PASTRY GLOSSARY.

If you like an everything bagel, it now has a worthy companion: an “everything” combination of seasonings atop a container of hummus. “Everything” is the first flavor in the new line of Tribe Hummus Limited Batch Editions.

Tribe Everything includes roasted sesame seeds, minced garlic and onion, poppy seeds and some teeny red bits that may be bell pepper.

The company tested dozens of different seed combinations and roasting types, seeking the perfect mix of smooth and crunchy textures. The result delivers a big pop of flavor; we could only wish for twice as much topping.

So after we had polished off all the topping, we sprinkled more of the same spices from our cabinet on the remaining hummus. It’s a trick we’ll use again and again on plain hummus.

Tribe’s Everything Hummus will be on shelves through August, followed by the next to-be-named Limited Batch flavor.

The first of Tribe‘s Limited Batch Hummus has “everything.” Photo by Elvira Kalviste | THE NIBBLE.

Hummus Is Hot

Have you noticed the explosion of hummus at the grocer’s? With a steady stream of new consumers coming into the fold and current consumers buying more, hummus is no longer an exotic product. While national household penetration remains relatively low at around 20%, it is high among those seeking healthier ingredients and snacks.

You can use hummus as a dip, a spread, a condiment or a side. With the broad selection of flavored hummus available, it never gets boring. And it couldn’t be easier to take the top off of the container and set it in front of family and guests.

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 “NEW” ANCIENT GRAIN

Watch out, quinoa: There’s a new grain in town. Although it’s only new to America; freekeh dates to about 2300 B.C.E.

As the story goes, freekeh was created by accident when a Middle Eastern village was attacked. The hostiles set the fields of young green wheat blaze.

After the enemy departed, since food was hard to come by, the villagers rubbed off the burned chaff, cooked the immature kernels and discovered that the grain had a smoky aroma and a nutty taste. A cross between brown rice and barley, freekeh became popular in the cuisines of Egypt, Jordan, Lebanon and Syria.

Freeheh has great nutrition and great versatility. You can use it in place of rice or any other grain, even down to making freeheh empanadas, jambalaya, paella, tacos, and even freekeh sushi.

Freekeh Foods makes three freekeh varieties, original and first flavored freekeh we’ve seen, rosemary sage freekeh and tamari freekeh.

There’s a new—albeit ancient—grain in town:
freekeh. Photo courtesy Freekeh Foods.

If you’re always on the prowl for the new and delicious, get your freak on with freekeh. Read the full review.

Who wouldn’t want a box of new smacks each month? Photo by Elvira Kalviste | THE NIBBLE.

READY TO SNACK?

Our Top Pick from last week was a gift suggestion: a snack-box-of-the-month club. We’ve encountered two companies that have entered this space, both serving up artisan snacks that are a delight to discover.

Each month the recipient receives an assortment of all natural, typically good-for-you snack foods. The choices come from a broad selection of fruit bars, veggie chips, teas, cookies, candies, peanut butter and jam, nut and seed mixes and other yummies.

Love With Food combines “great food for a great cause,” donating one meal to a food bank for each snack box sold.

Boxtera aims for a high percentage of organic-certified products, and strives to include products that are gluten free.

Both are wonderful gifts, as well as self-treats. Read the full review.

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.

We love potato salad. We grew up on two recipes: Mom’s classic picnic potato salad (potatoes, mayo, Dijon mustard, red onion, celery, bell pepper) and her warm German potato salad recipe (potatoes, bacon, onions, chives, garlic, parsley and dill in a mustard vinaigrette).

But there are hundreds of very worth potato salad recipes. This one, from The United States Potato Board—people who know their potatoes. This spring-themed recipe incorporates arugula, fresh peas in a mustatard-mint vinaigrette.

Serve it at your next barbecue. It‘s a delight!

SPRING POTATO SALAD RECIPE

Ingredients

Get springy with it. Photo courtesy PotatoGoodness.com.

Preparation

1. COOK potatoes in large pot of boiling salted water for 10 to 15 minutes or until tender. Drain and let cool. Cut potatoes in half and transfer to large bowl. Add 2 tablespoons oil and toss to coat.

2. GRILL potatoes for 3 to 5 minutes or until lightly grill marked.

3. WHISK together remaining oil, lemon juice, mint, shallots and Dijon in a small bowl. Season with salt and pepper.

4. TOSS potatoes, arugula, peas and dressing together. Makes 10 servings.

Find more delicious potato recipes at PotatoGoodness.com.

We celebrated with four very different
chocolate chip cookies. Photo by Elvira
Kalviste | THE NIBBLE.

May 15th is National Chocolate Chip Cookie Day, and chocolate chip is America’s favorite cookie. Our friends at Balducci’s specialty food store sent us three different brands of small-producer chocolate chip cookies for the occasion. Added to a bag of Pepperidge Farm cookies already in house, we had quite a chocolate chip cookie tasting.

Gather up a selection and hold your own cookie tasting. Go to the best specialty food store in town and purchase four or five different varieties; call friends and neighbors for a tasting with tea, coffee and/or milk.

If all you‘ve got is a conventional supermarket, that works, too. No matter who makes the cookie, you’re looking for differences in chocolatiness, butteriness, sweetness, texture and other variables (we prefer a cookie with more brown sugar flavor, for example).

Don’t judge a cookie by its wrapper: You don’t know until you take the first bite. We tasted four very different chocolate chip cookies:

Pick up an assortment from your specialty food store. Photo by Elvira Kalviste | THE NIBBLE.

 
HISTORY OF THE CHOCOLATE CHIP COOKIE

The chocolate chip cookie was invented by accident in 1937, by an innkeeper who stirred a chopped chocolate bar into cookie batter, thinking it would melt to create chocolate cookies. The happy result was that it didn’t!

Here’s the full history of the chocolate chip cookie.

FIND MORE OF OUR FAVORITE CHOCOLATE CHIP COOKIES IN OUR GOURMET COOKIES SECTION.

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.