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It’s National Gluten Free Day. What’s A Gluten-Free Diet?

 
National Gluten Free Day is January 13th. If you don’t have gluten sensitivities or celiac disease, are there benefits to a gluten-free diet?

The claimed benefits of the diet are improved health, weight loss and more energy. But this is anecdotal; more research is needed before anything is confirmed or negated.

In fact, the current scientific thinking is that for people not sensitive to gluten, a gluten-free diet (GFD) generally offers no proven health benefits. It can even lead to nutritional deficiencies (iron, fiber, B vitamins) and a higher intake of sugar/fat if one consumes enough processed GF products.

Plus, research shows no improvement in heart health with a gluten-free diet. And going gluten-free can be more expensive.

A gluten-free diet completely cuts out products made with wheat and some other grains (the list is below).

These can be hidden ingredients; e.g., soy sauce contains wheat although plain soybeans and tofu do not. If you’re buying processed edamame, check the label. Tamari is the gluten-free version of soy sauce.

The benefit of going gluten-free for those who aren’t sensitive is that it often encourages eating more whole, unprocessed foods, which is healthy. But the benefit comes from those foods themselves, not the absence of gluten.

Here’s what the Mayo Clinic has to say about it, plus their parameters for a gluten-free diet.

Below:

> The symptoms of gluten sensitivity.

> Who discovered gluten sensitivity.
 
 
WHAT IS GLUTEN

Gluten is a protein that helps foods keep their shape (e.g., a loaf of bread, a strand of spaghetti). It’s found in grains such as wheat, barley and rye as well as crosses of these grains, such as triticale (a highly-nutritious mix of wheat and rye).

People who are sensitive to gluten have discomfort (see the symptoms below). Celiac disease is a serious autoimmune disorder where even a microscopic crumb of gluten can trigger internal damage.

There is also wheat allergy, a classic food allergy, similar to a peanut or shellfish allergy. The symptoms are milder (hives, skin rashes, swelling, nasal congestion) and people with a wheat allergy, while avoiding wheat, can usually safely eat barley and rye.
 
 
THE GLUTEN FREE DIET

Many naturally gluten-free foods can be a part of a healthy diet:

  • Fresh fruits and vegetables are gluten free; but dried, frozen and canned versions may have ingredients with gluten in them, including those in sauces.
  • Beans, seeds, legumes, and nuts in their natural, unprocessed forms.
  • Eggs.
  • Lean, non-processed meats, fish, and poultry without seasoning.
  • Dairy products including plain milk, plain yogurt and unprocessed cheese (low-fat versions are healthier).
     
     
    Gluten Free Grains, Flours, And Starches

    Because of cross-contamination in fields and processing plants, some naturally gluten-free foods require a careful check of the label to it says “gluten free.”

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn, including cornmeal, grits and polenta that are labeled gluten-free
  • Flax
  • Gluten-free flours such as rice, soy, corn, potato and bean flours
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice, including wild rice
  • Sorghum
  • Soy
  • Tapioca (cassava root)
  • Teff
  •  
     
    Prohibited Grains

    Grains that can’t be consumed:

  • Barley
  • Oats, unless the label says they’re gluten-free*
  • Rye
  • Triticale
  • Wheat and its varieties†
  •  
     
    SYMPTOMS & WHAT TO DO

    While The Nibble is not qualified to provide healthcare advice, we pass this along from the Mayo Clinic:

    If you suspect you have a sensitivity, it is generally recommended to consult a doctor to test you, before removing gluten from your diet. If you stop eating gluten before being tested, the results may come back as a false negative.

    Consult your healthcare provider if you experience the following, which are the most frequent signs and usually occur shortly after consuming gluten:
     
     
    Gastrointestinal Symptoms

  • Abdominal Pain: Cramping or general discomfort in the stomach area.
  • Bloating and Gas: A persistent feeling of fullness or swelling in the abdomen.
  • Diarrhea or Constipation: Significant changes in bowel habits, often alternating between the two.
  • Nausea: Feeling sick to the stomach after meals containing wheat, barley, or rye.
  •  
     
    Non-Digestive (Systemic) Symptoms

    These are known as “extraintestinal” symptoms that affect the rest of the body:

  • Brain Fog: A feeling of mental fatigue, difficulty concentrating, or a “cloudy” mind.
  • Fatigue: Chronic tiredness or a significant drop in energy levels after eating gluten.
  • Headaches: Frequent migraines or tension-type headaches.
  • Joint and Muscle Pain: Unexplained aches or inflammation in the joints, often described as feeling “flu-like.”
  • Skin Issues: Unexplained rashes, eczema, or “chicken skin” (keratosis pilaris) on the backs of the arms.
  • Numbness or Tingling: A pins and needles sensation in the hands or feet (peripheral neuropathy).
  •  
     
    Psychological Indicators

    There is an increasing amount of research linking gluten sensitivity to mood-related changes:

  • Anxiety and Depression: Increased feelings of nervousness or low mood that improve when gluten is removed from the diet.
  • Irritability: Sudden shifts in mood or a low tolerance for stress following gluten consumption.
  •    
    Plate of gluten free waffles
    [1] There are plenty of good gluten-free pancake and waffle mixes (photo © Lindsay Moe | Unsplash).

    Macadami Bread Loaf Cake
    [2] There are countless gluten-free recipes, plus good mixes, for bread, cakes, cookies, pastries and pies (photo © Taylor Kiser | Unsplash).

    A Dish Of Gluten Free Pasta
    [3] There are many shapes of gluten-free pasta. Here’s the recipe for this dish (photo © DeLallo).

    Oatmeal With Nuts Topping
    [4] A tasty breakfast: oatmeal, sliced almonds, and maple syrup. Be sure the oats are gluten-free (photo © K8 | Unsplash).

    A jar of mixed nuts and dried fruits
    [5] A mix of nuts and dried fruits is a yummy—and better-for-you—snack (Freepik Photo).

    A plate of macarons
    [6] Macarons, made with almond flour, are always gluten-free (photo © Keila Hotzel | Unsplash).

    Dr. William Karel Dicke
    [7] Dr. Willem Karel Dicke of the Netherlands is widely credited with identifying that wheat (and specifically what we now know as gluten) was the key dietary trigger. There’s more about him below (photo © Utrecht University/Catalogus Professorum).

     
     
    WHO DISCOVED GLUTEN SENSITIVITY?

    2nd Century: Aretaeus of Cappadocia, one of the most celebrated of the ancient Greek physicians, described a condition consistent with celiac disease (“koiliakos”), 18 centuries before gluten was identified. Little is known of his life but that he was ethnically Greek, born in the Roman province of Cappadocia, Asia Minor (modern day Turkey), and most likely lived in the second half of the second century C.E.

    19th Century: Samuel Jones Gee (1839-1911), an English physician and pediatrician, gave a classic modern clinical description of celiac disease in 1888, and noted that diet mattered—even though the specific culprit was not yet known.

    20th Century: Willem Karel Dicke (1905-1962) a Dutch physician (photo #7), is widely credited with identifying that wheat (and specifically the protein we now know as gluten) was the key dietary trigger. As early as 1936, he noticed that children with celiac syndrome improved when wheat was removed from their diet, and he was the first to develop the gluten-free diet. He was considered for the 1962 Nobel Prize in Medicine, but his untimely death that year made the discussion moot as the prize is not awarded posthumously.
     
    A tray of gluten-free ingredients
    [8] Most ingredients are gluten free (photo © Khloe Arledge | Unsplash).
    ________________
     
    *Oats are naturally gluten-free. But they may become tainted during production with wheat, barley or rye. This is known as cross-contamination. Oats and oat products labeled gluten-free have not been cross-contaminated. But there’s another protein in oats called avenin that people with celiac disease may have a reaction to. Consult your healthcare professional.

    There are different varieties of wheat, all of which contain wheat gluten: couscous, durum, einkorn, emmer, farro, graham, kamut, spelt, wheat bran, and wheat germ.

    Wheat flours have different names based on how the wheat is milled or the flour is processed. All of these contain gluten:
    > Enriched flour with added vitamins and minerals.
    > Farina, milled wheat usually used in hot cereals.
    > Graham flour, a coarse whole-wheat flour.
    > Self-rising flour, also called phosphate flour.
    > Semolina, the part of milled wheat used in pasta and couscous.
     
     

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    New Zero Sugar Oreo Cookies: They Taste Just As Delish

    A Package Of Zero Sugar Oreos
    [1] If you’ve given up your beloved Oreos to cut back on sugar, there’s a new Zero Sugar Oreo waiting for you (all photos © Mondelez except as noted).

    An Oreo Zero Sugar Cookie
    [3] Look closely: The cookie says “Zero Sugar.”

    Oreos With Peanut Butter
    [3] Add some protein to your snack: Spread a layer of peanut butter on top of the creme center (photo © Peanut Butter & Co).

    Chocolate Layer Cake With Oreo Filling
    [4] With a sugar-free cake mix, you can make this Oreo layer cake. Or, mix big chunks of crushed Oreos into sugar-free ice cream for an Oreo ice cream cake. Here’s the recipe (Abacus Photo).

    Zero Sugar Oreos With A Glass Of Milk
    [5] Grab a glass of milk and take a break.

    A glass of Oreo milk with Oreo cookies
    [6] Oreo milk. Drink it, or use it to make the best Oreo ice cream. Here’s the recipe (photo © Kate The Baker).

     

    Oreos, the most popular packaged cookie in America, has innovated often with special flavors and the ability to design your own Oreos. But we’re most excited about this innovation:

    After four years in development, Mondelez, the parent company of Oreos, has just launched Zero Sugar Oreos.

    In both Original and Double Stuf Zero Sugar varieties, they will be available permanently nationwide.

    Finally!

    Current food trends point to consumers’ desire for “mindful indulgence”:

  • 66% of Americans are reportedly trying to limit sugars in their diet in 2024 [source: Statista].
  • 75% say they are trying to limit or avoid sugars in their diet [source: International Food Information Council].
  • Only 25% say they are not trying to limit or avoid sugar in their diet.
  •  
    Details follow; but first, elsewhere on The Nibble:

    > The history of Oreos.

    > The history of cookies.

    > The year’s 44 cookie holidays. (National Oreo Day is March 6th.)

    > The 10 basic styles of cookies (Oreo is a sandwich cookie).

    > The different varieties of of cookies: a photo glossary.

    > Recipes with Oreos.
     
     
    THE SKINNY ON ZERO SUGAR OREOS
     
    Or, as Oreo says, here’s “a quick dunk in the details.”

    Oreo Zero Sugar Cookies:

  • Taste just as good as the originals. Most people won’t notice a difference‡.
  • The non-caloric sweetener blend is a skillful combination of maltitol, polydextrose, sucralose, and acesulfame potassium (Ace-K). It’s aspartame free (see the different types of non-caloric sweeteners).
  • They’re individually packaged for grab and go and portion control. There are two cookies in a packet (total 90 calories).
  • A bag of 20 cookies, 10 packets, has a MSRP of $5.29.
  •  
    Calorie Comparison

  • One sugar-free Oreo has about 45 calories and zero sugar.
  • A regular Oreo cookie is about 53 calories but 4.6 grams of sugar, about the equivalent of a teaspoon.
  •  
    > If you can’t find Zero Sugar locally, you can order them online.
     
     
    THE U.S. COOKIE MARKETPLACE

    Oreos are by far the most popular packaged cookie in the U.S., with 19% of the cookie market share. That equates to more than $675 million in annual revenue. And it doesn’t include sales in the rest of the world!

    Americans consume a staggering amount of cookies—billions of pounds annually. Cookies are one of the most popular snack foods in the U.S.

    According to Virtue Market Research, Americans consume more 2 billion cookies annually—that’s roughly 300 cookies per person!

    How can that be? Well…according to Mintel, more than 1 in 10 Americans consume cookies multiple times daily.

    The average American eats 26 cookies during the holiday season alone [source].

    Top 10 brands or brand groups in the U.S. based on market share and sales:

  • Oreo: 19% market share (Nabisco/Mondelēz International)
  • Chips Ahoy: 11% market share (Mondelēz International)
  • Milano (Pepperidge Farm/The Campbell Soup Company)
  • Nutter Butter (Nabisco/Mondelēz International)
  • Nilla Wafers (Nabisco/Mondelēz International)
  • Fudge Stripes (Keebler/The Ferrero Group)
  • Famous Amos (Kellogg’s/The Ferrero Group
  • Chewy Chips Ahoy (counted separately, Mondelēz International)
  • Little Debbie (McKee Foods)
  • Keebler Sandies (Keebler/The Ferrero Group)
  •  
    Runners up include:

  • Girl Scout Cookies* (Girl Scouts USA), Pepperidge Farm Chessmen (Pepperidge Farm/The Campbell Soup Company), Vienna Fingers (Keebler/The Ferrero Group, and Lorna Doone (Nabisco/Mondelēz International).
  •  
    Despite the dominance of big brands like these, homemade cookies (especially chocolate chip) remain deeply tied to American cookie culture.
     
     
    What About Homemade Cookies?

    According to the American Baking Association, 9 in 10 Americans—nearly 300 million people—bake cookies at Christmastime, and 83% make homemade cookies† throughout the year. And those who bake don’t consume more cookies:

    Research has found that people who bake cookies from scratch consume 10% fewer cookies throughout the day than those who did not bake any, but were offered the already-baked cookies [source].
     
     
    Cookie Triva
     
    The American English word “cookie” comes from the Dutch “koekje” (KOOK-ya), meaning “little cake.”

  • The British use the term “biscuits” (derived from Latin) for what Americans call cookies.
  • What Americans call biscuits, Brits call scones—which are not equivalent to American biscuits.
  • Brits don’t serve a basket of biscuits, rolls, or other breads with meals. Rather, bread and butter or plain rolls are served with appropriate foods (e.g. a bowl of soup, meat with gravy), and there’s toast with butter and jam for breakfast.
  • The rich variety of American biscuits developed outside of the British culinary tradition. The different types of American biscuits.
  •  
    Oreos & A Cup Of Coffee
    [7] You can’t eat the whole stack, but a two-cookie packet with black coffee is a 90-calorie snack. Add a shot of milk for another 18 calories.
    ________________

    *Girl Scout Cookies collectively generate about $800 million annually, but are only sold January through April. They are owned by the Girl Scouts of the USA (GSUSA), a non-profit organization, but are commercially produced under license by two main baking companies. The Girl Scout cookie program is uniquely American and has become a cultural institution, with people having fierce loyalty to specific varieties and waiting eagerly for cookie season to arrive each year.

    Baked-from-scratch cookies are a lower percentage than more convenient options like prepared cookie doughs and mixes.

    Die-hard Oreo consumers: Don’t quibble over this if you do taste a difference. We taste food for a living, have a wine writer’s palate, and detected nothing artificial with Zero Sugar vis-a-vis standard Oreos.
     
     

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    Who Wouldn’t Celebrate National Champagne & French Fries Day?

     
    National Champagne and French Fries Day, January 10th, is holiday celebrated by a wine blogger* to celebrate what she determined to be the perfect pairing of bubbly white wine and salty French fries.

    Why?

    The acidity and bubbles of dry Champagne cut through the richness of the fried potatoes, cleansing the palate. Here’s where to start:

    Pair Dry: Dry, crisp sparkling wines work better than sweeter styles; although of the latter is your preference, go for it!

    Don’t Stress: Champagne is pricey, so substitute a different dry, crisp, sparkling wine. You’ll enjoy it just as much (and maybe even more, if the toasty quality of Champagne is not your thing):

  • Asti Spumante, Moscato d’Asti*, or Prosecco from Italy.
  • Cava from Spain.
  • Crémant from France.
  • Espumante from Portugal.
  • MCC from South Africa‡.
  • Sekt from Germany.
  • Sparkling wines from Austria, England, New Zealand, South Africa, the U.S. and other countries.
  •  
     
    TYPES OF FRIES

    If you’d like something different than standard julienne fries, try:

  • Truffle fries
  • Parmesan fries
  • Purple potato fries
  • Sweet potato fries
  •  
    The history of Champagne follows. Elsewhere on The Nibble, you’ll find related content:
     
    > The different styles of Champagne.

    > The different types of fries: a photo glossary.

    > The history of Champagne is below.

    > The different types of Champagne.

    > The history of the Champagne resealer/recorker.

    > The year’s 9+ Champagne and other bubbly holidays.

    > The year’s 30 potato holidays.

    > The history of toasting to your health.
     
     
    THE HISTORY OF CHAMPAGNE

    Vineyards have existed in the Champagne region since Roman times, sometime between the 1st to 5th centuries C.E. The name of the region actually derives from the Latin Campania, a region in southern Italy (Naples is its capital).

    In Roman times it was called Campania felix. They bestowed the name on the French region because of its physical resemblance to Campania in Italia (which remains the country’s name today).

    So the Romans had vineyards and made wine, but it was still (i.e. not sparkling) wine. Bubbly didn’t appear for another 1,600 years,

    Just about every story of the history of Champagne cites Dom Pérignon as its “inventor” (although based on chemistry, it likely invented itself). The truth may lie elsewhere.

    Dom Pérignon (1638-1715) was a Benedictine monk and cellar master at the Abbey of Hautvillers in Champagne. He actually spent much of his career trying to prevent bubbles in wine, as they were seen as a flaw at the time.

    However, on August 4, 1693, his is credited with having tasted a bottle and called to his brothers, “Come quickly, I am drinking the stars.”

    This much is true: Dom Pérignon made an huge contribution by developing the technique that finally produced a successful white wine from red wine grapes—something vintners had been trying to accomplish for years.

    For this a major step toward the development of the modern Champagne technique, credit is due. He also improved blending techniques, and took a cue from the English by using stronger bottles (so they wouldn’t explode under the pressure of the wine inside) and cork stoppers (to stop leakage and keep the bubbles in).

    Sparkling wine certainly existed before Dom Pérignon accidentally came aross it, although its earliest forms would be not bear a resemblance to Champagne.
     
     
    The English Were First!

    The English were actually producing sparkling wine from Champagne grapes before the French were intentionally making it bubbly. The English market preferred sweeter, sparkling wines and were deliberately creating them decades before the French.

    How did the English make sparkling wine?

    They imported still wine in barrels from Champagne. The wine would be bottled, often while fermentation was still incomplete or dormant due to cold weather during transport.

    Then, the necessary secondary fermentation took place. The English would sometimes add sugar (see third bullet below) and the wine would re-ferment in the bottle, creating carbonation.

  • English bottle-makers had coal-fired furnaces that could produce stronger glass bottles capable of withstanding the pressure of carbonation.
  • They had access to quality cork stoppers via Portuguese trade routes, that sealed the bottles properly (prior to then, wood stoppers and wax were used).
  • In 1662, Christopher Merret, an English physician and scientist presented a paper to the Royal Society describing how to add sugar to wine to make it sparkle—essentially inventing the méthode champenoise, still used today.
  •  
    The history continues below.

       
    Champagne & French Fries
    [1] A tulip glass of Champagne with a side of julienne fries: perfect for today’s celebration (Abacus Photo).

    Pommes Paille (Straw Potatoes)
    [2] The most elegant fries are pommes paille (straw potatoes), the thinnest cut. Here’s the recipe (photo © Recipe Tin Eats).

    Rose Champagne
    [3] If you prefer rosé Champagne, by all means use it in your pairing (photo © Bureau du Champagne USA | Facebook).

    French Fries In A Silver Bowl
    [4] Regular fries look special in a fancy bowl (photo © Strip House | Las Vegas).

    Sweet Potato Fries With Dipping Sauce
    [5] Sweet potato fries are a tasty option (photo © Good Eggs).

    A Vineyard In Champagne
    [6] A vineyard in Champagne (photo © Comité Champagne).

    Champagne & French Fries
    [7] Are you ready to celebrate (Abacus Photo)?
     
     
    The 18th & 19th Centuries

    By the early 1700s, winemakers in Champagne realized that bubbles in wine were desirable, not a defect.

  • Great houses of Champagne (grandes marques) emerged during this period. Ruinart (1729), Moët & Chandon (1743), Lanson (1760), Veuve Clicquot (1772), and Louis Roederer (1776) established the foundation of the modern Champagne industry.
  • Madame Clicquot (Barbe Nicole Clicquot Ponsardin) of Veuve Clicquot revolutionized the industry in 1816 by inventing the riddling table (remuage). This allowed sediment to be removed from bottles, producing a clear Champagne that was more appealing to consumers.
  • By the 19th century, Champagne had become synonymous with luxury and celebration. In the 1830s, the precise measurement of the dosage (adding sugar after disgorgement) by pharmacist Jean-Baptiste François allowed Champagne houses to tailor sweetness levels to different markets (the British preferred theirs dry, the Russians preferred theirs sweet, e.g.).
  • In the 1860s, phylloxera, a vine disease that devastated European vineyards, decimated the vineyards of Champagne. The vineyards were subsequently replanted with American rootstocks. The new vines required three years to mature before producing fruit of high enough quality for winemaking.
  •  
     
    The 20th Century

  • Both World Wars devastated Champagne; the region became a battlefield in World War I. The famous chalk cellars served as bomb shelters. Despite this, houses like Pol Roger were able to maintain production.
  • In 1941, the Appellation d’Origine Contrôlée (AOC) system gave Champagne protected status, strictly defining where Champagne could be produced and how it must be made. Then, only sparkling wines from the Champagne region, made using the traditional method, could legally be called “Champagne.” However, Champagne houses continue to vigorously defend their name against producers of sparkling wine elsewhere who try to use the term.
  • As with other industries, the late 20th century saw major consolidation, with luxury conglomerates like LVMH acquiring multiple champagne houses (Dom Pérignon/Moët & Chandon, Krug, Veuve Clicquot), turning what had been grower-producers (vignerons) into a global luxury brands.
  •  
     
    The 21st Century

    The Champagne region produces roughly 300 million bottles annually, and maintains its position as the world’s most prestigious sparkling wine.

    While France remains the largest consumer, export markets continue to grow. The U.S. is a major market, and emerging markets in Asia are increasingly important.

    There’s increased consumer interest in small-producer Champagnes (noted as Récoltant-Manipulant or RM on labels), similar to the artisan/craft movement in other industries.

    Many houses are pursuing organic and biodynamic viticulture, with some aiming for carbon neutrality.

    The main challenge faced by the industry is climate change. While it has benefited Champagne from the standpoint of more consistent ripening, though warmer temperatures may cause the wines to lose their signature acidity and elegance in future decades.

    __________________

    *The holiday was created by wine blogger Anna Maria Kambourakis of Unravelling Wine, and friend Kleopatra Bright. It’s one of her favorite pairings, and the date is her birthday. (What holiday would you like to create for yours? See if it already exists.)

    Asti Spumante and Moscato d’Asti: the difference. Both wines hail from the area around the town of Asti in Piedmont, in northwest Italy. Both wines have the DOCG classification. Both have an alcohol by volume (A.B.V.) of 5.5% (11 proof). To put that into perspective, the average bottle of wine has 12% A.B.V. (24 proof). For this reason, both are good choices for light drinkers.

    Asti Spumante has lower, residual sugar but often seems sweeter than the Moscato d’Asti because great care is taken in the harvest and production so the sweet, sugary taste dominates the pronounced fruity Muscat character of the grape. Asti Spumante is made with the Charmat method: After the first fermentation, the wine undergoes a second fermentation in a sealed tank where the bubbles are created. The fermentation therefore takes longer than the fermentation of the Moscato d’Asti, which results in the lower residual sugar content [source].

    With Moscato d’Asti, the grapes are immediately pressed when harvested. The juice is then filtered and stored in a cool place, and fermentation is only done when there is a wholesale demand for the wine (this way best preserves the fresh and fruity flavors and aromas). Fermentation takes place in a closed tank so that the carbon dioxide cannot escape and the wine gets its bubbles. When the wine has reached 5.5% alcohol, the fermentation is stopped by cooling, but part of the sugars in the grapes have not yet fermented. This is how Moscato gets its natural sweetness.

    MCC, or Méthode Cap Classique, is South Africa’s premium sparkling wine, made using the traditional French Champagne method.
     
     

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    Bergamot Oranges For Lovers Of Earl Grey Tea

     
    January is National Citrus Month, a good time to introduce you to a different citrus.

    If you’re an Earl Grey tea drinker, you may know about the bergamot orange, a Sicilian orange whose peel gives that special aroma and flavor to the tea.

    The oranges are in season through the end of this month—a chance for you to get hold of some if you’re inclined.

    Below you’ll find:

    > An overview of bergamot oranges.

    > How to use the juice and rind.

    > Where to buy bergamots.

    > The history of bergamot oranges.
     
     
    Related content elsewhere on The Nibble:

    > The year’s 13 orange and mandarin holidays.

    > The difference between oranges and mandarins.

    > The history of Earl Grey tea.

    > The history of tea.

    > The different types of tea: a photo glossary.

    > The history of oranges.
     
     
    AN INTRODUCTION TO BERGAMOT ORANGES

    Bergamot oranges are quite distinct from oranges that are eaten. They’re inedible as fresh fruit, notable for being extremely sour and bitter.

    The size of a small oranges, they can be globular (round) or have a slightly ovoid (pear-like) shape. Their rind is smooth and turns from green (photo #2) to yellow (photos #1 and #3) when ripe. They never turn bright orange.

    They grow on bushy trees that can reach up to 10 feet in height (photo #4).

    Some 90% of the world output is grown in Calabria, a peninsula at the foot of the Italian mainland, due to its ideal microclimate. Small amounts are grown elsewhere, including California.

    They’re relatively juicy and low in seeds, but the most in-demand part of the fruit is the rind, or zest, which is bursting with aromatic oils (the very oils used to flavor Earl Grey).

    The oil contains unique compounds that give it that distinctive floral notes mixed with slightly spicy citrus undertones.

    In fact, the oil is so highly regarded that it received a Protected Designation Of Origin (PDO, DOP) in 2001 to protect the standard of quality of the oil from Calabria, Italy.

    The rind can be dried and added to homemade tea blends. But there’s more to be done with the bergamot:

  • The zest and juice can add delicate flavor to baked goods like shortbread, biscuits and scones.
  • The flesh and rind are ideal for making marmalade.
  • The aromatic oil is widely used in soaps, perfumery and cosmetics, as well as in aromatherapy for stress relief and promoting well-being.
  •  
     
    USING THE JUICE & ZEST OF BERGAMOTS

    While you can’t eat the flesh of the bergamot, you can use its juice and zest to great effect, with its unique, citrusy, floral aroma.

  • Beverages. cocktails, homemade lemonades, hot and iced tea, spritzes, and syrups.
  • Condiments: flavored sugars or salts, jams and marmalades, marinades (for fish or chicken), mayonnaise, vinaigrettes.
  • Baking and Desserts: biscuits, cakes, custards, cookies, ice cream, muffins, puddings, and scones.
  •  
    Squeeze it onto avocados, citrus salad, creamy pastas, guacamole, roasted vegetables, and seafood (including sashimi/sushi), along with fresh herbs like basil, dill, and tarragon. Use it as a substitute for vinegar.

    Like all citrus, the juice balances richness by cutting through fats in creamy dishes or fried foods; lifts dull or flat flavors; and prevents oxidation (browning) on cut surfaces of fruits .
     
     
    GET YOUR BERGAMOTS!

    Bergamots have a rather short harvesting season, typically from October through February.

    Get yours from Melissa’s Produce.

    The fruits will keep for up to two weeks when stored in the refrigerator.

    You can also squeeze and freeze the juice.
     
     
    THE HISTORY OF THE BERGAMOT ORANGE

    The fragrant citrus fruit, most likely a natural hybrid of a bitter orange (Citrus aurantium) and citron (Citrus medica) or lime, is believed to have originated in Italy’s Calabria region—still the world’s largest producer of bergamots (Citrus bergamia).

    Some sources claim its origin as Southeast Asia, instead. What is currently believed is that, while its parent citrus came from Southeast Asia, the bergamot fruit itself originated as a seedling in Calabria*.

    Citrus species are known for cross-pollinating naturally when grown near each other. If bitter orange trees and lemon trees were growing in proximity in Calabrian orchards or gardens, bees and other pollinators could easily create hybrid seeds without any human intervention.

    If someone planted seeds from fruit that was unknowingly a cross-pollinated hybrid, it grew into a tree with this unusual aromatic fruit. Someone recognized its valuable oil properties and began propagating it through grafting.

       
    Bergamot Oranges
    [1] They may look like lemons, but they’re bergamot oranges (photo © Melissa’s Produce).

    Unripe Bergamot Oranges
    [2] Not-yet-ripe bergamots (Abacus Photo).

    Ripe Bergamot Oranges
    [3] Ripe and ready (Abacus Photo).

    Bergamot Orange Tree
    [4] A bergamot orange tree in Riverside, California (photo © Identification Technology Program).

    Vinaigrette
    [5] Substitute bergamot juice for vinegar in any recipe (vinaigrette photo © Hannah Kaminsky | Bittersweet Blog).

    Grilled Trout With Israeli Couscous
    [6] Squeeze onto seafood, including sushi and sashimi (photo © Society Cafe | New York City).

     
    Of course, it’s possible that Arab traders or Crusaders brought the bergamot to the Mediterranean, but the first records, from Calabria, appear in the 1600s (the 17th century).

    So while we can’t know for certain without historical records, the bergamot was most likely a happy accident of nature…in Calabria.

    For most of its history, bergamot cultivation has been almost exclusive to Calabria due to the unique microclimate.
     
     
    1600s or 1700s?

    The evidence is split between whether Calabria began cultivating bergamots in the 1600s or 1700s. The discrepancy likely reflects the difference between anecdotal presence versus documented cultivation.

    For the 1600s, we know that:

  • In 1676, Paolo Feminis used bergamot oil to create what became the first eau de cologne†.
  • We also know that it was grown as an ornamental in French courts. At Versailles in the 1600s, the Sicilian pastry chef Procopio turned the essence into “bergamot water.”
  •  
    However, this doesn’t mean for certain that the oil came from Calabria.

    On the side of the 1700s:

  • The first European botanical documentation was in 1646 by Giovanni Battista Ferrari, with more detailed illustrations in 1708.
  • Multiple sources mention Venetian traders introducing bergamots to Italy in the early 1700s.
  • The earliest reliable cultivation date found to date is 1750, when Niccolo Parisi planted bergamot in Calabria.
  •  
    Thus, the 1646 botanical documentation by Ferrari suggests bergamot existed somewhere by the mid-1600s, but whether it was already established in Calabria or just being documented elsewhere is unclear.

    While the 1750 date by Niccolo Parisi is described as the “first reliable” planting date, it may be that earlier claims are less well-documented.

    Arguably, bergamot was likely present in Calabria by the late 1600s, with more certain evidence if cultivation by the mid-1700s.
     
     
    What Does “Bergamot” Mean?

    The etymology is a uncertain, but there are two contenders:

  • The Turkish bey armudu, meaning prince’s pear, and possibly referring to the fruit’s pear-like shape.
  • The Italian town of Bergamo, an early trading location for the fruit.
  •  
    ________________
     
    *The understanding of plant breeding was rudimentary at best when the bergamot appeared in the early 1700s. Gregor Mendel’s work on heredity didn’t appear until the 1860s. While gardeners knew that plants could be grafted and that seeds sometimes produced interesting variations, deliberate controlled hybridization wasn’t really practiced until the 20th century.

    Many other citrus varieties arose the same way, as chance seedlings that were then preserved through vegetative propagation. The navel orange, for instance, arose as a spontaneous mutation in Brazil in the 1820s, and the Cara Cara orange was first discovered in 1976 growing on a navel orange tree.

    Paolo Feminis (1666-1736) moved from a small northern Italian village near Santa Maria Maggiore to Cologne, Germany, where he invented eau de cologne, using bergamot along with other ingredients like neroli oil, lavender, and rosemary. The formula was later passed on to Giovanni Maria Farina, who refined and commercialized the formula in 1709.
     
     

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    Like Baked Goods? Celebrate National Bicarbonate of Soda Day

    Glass Jar Of Baking Soda
    [1] Baking soda made it so much easier for breads and cakes to rise (Gemini Photo).

    Naholite - Baking Soda
    [2] The base material, a natural mineral called nahcolite that’s refined into baking soda (photo Rob Lavinsky | CC-BY-SA-3.0º.

    Box Of Arm & Hammer Baking Soda
    [3] The world’s most recognized baking soda (photo © Church & Dwight).

    1950 Arm & Hammer Ad
    [4] 1950s Arm & Hammer Baking Soda ad. It’s available for sale on Ebay.

    Popular Uses In The Kitchen

    A Loaf Of Sliced Sourdough Loaf
    [5] Bread rises thanks to baking soda (photo © Good Eggs).

    Slice Of Chocolate Layer Cake
    [6] Cake and cupcakes rise with baking soda (photo © Tommy Bahama).

    Chocolate Chip Cookies
    [7] Cookies spread in the oven and are chewy when they cool, thanks to baking soda (photo © Bella Baker).

    A Stack Of Pancakes With Maple Syrup, and Blueberries
    [8] Pancakes rise and are fluffy (photo © D.K. Gilbey | Dreamstime).

    Soft Pretzels With Melted Butter
    [9] Soft pretzels need leavening. Otherwise, you get rock-hard pretzels (photo © King Arthur Baking).

    Buttermilk biscuits cooling on a wire rack
    [10] Biscuits too, if you want them to be tender like these buttermilk biscuits†† (photo © Robyn Mac | Fotolia).

    Greek Omelet
    [11] Tip: Add a pinch of baking soda to an omelet to make it fluffier (photo © Peach Valley Cafe).

     

    National Bicarbonate of Soda Day, December 30th, celebrates the versatile household staple also known as baking soda, bread soda, cooking soda, or sodium bicarbonate. There’s also saleratus, but more about that later.

    Its use in the kitchen is in baking as leavener* (to make dough rise), and in cleaning.

  • It’s mildly acidic when mixed with water, so dirt and grease dissolve more efficiently.
  • It’s a natural deodorizer, for fridge and garbage can.
  • As a gentle abrasive, it’s a handy cleaner for kitchen appliances, pots, and pans.
  •  
    And when you overindulge and find yourself with heartburn or indigestion, it’s an FDA-approved antacid. (Alka-Seltzer contains sodium bicarbonate, along with citric acid and aspirin.)

    Baking soda has other home uses, from personal care (deodorants, scrubs, shampoos, toothpaste, and much more).

    Not to mention a favorite kids’ science project, the erupting volcano.

    It has numerous industrial uses as well: agriculture, animal feed, fire extinguishers, metallurgy, plastics, textile dyeing, and water treatment, among others.
     
     
    THE DIFFERENCE BETWEEN BAKING SODA & BAKING POWDER

    Both substances are sodium bicarbonate. However:

  • Baking powder includes acid and only needs liquid to activate it. Cream of Tartar (potassium bitartrate, the potassium acid salt of tartaric acid) is the most common dry acid in commercial baking powder. Since baking powder brings its own acid, it only needs liquid and heat to work, making it suitable for recipes without other acidic components (buttermik, yogurt, etc.) When baking soda (a base) meets an acid and moisture, they neutralize each other, producing carbon dioxide (CO2) bubbles, which makes the dough rise.
  • Baking soda does not include an acid and requires both acid and liquid to activate and create bubbles for rising. These can be vinegar (acetic acid), lemon juice (citric acid), dairy with lactic acid (buttermilk, sour cream, yogurt), or other naturally acidic ingredients (cocoa powder, honey, molasses, other citrus juices).
  •  
    > The difference between baking soda and baking powder.

    > Baking powder: How it’s different, how to use it, who invented it.

    Below:

    > The history of baking soda.

    > The history of leavening.
     
     
    THE HISTORY OF BAKING SODA

  • Ancient societies discovered natron, a naturally occurring mineral deposit primarily composed of sodium carbonate and some sodium bicarbonate. It was mined from dry lake beds.
  • Ancient Egypt: Natron was used by the Egyptians to dry out bodies during the embalming and mummification process. For the living, it was also used as an early mouthwash, as soap-like cleaning agent, and for making glass.
  • The ability to produce pure sodium bicarbonate in a lab came much later, with the advancement of chemistry and the need for a reliable source of alkali for industrial use.
  • Europe, 18th/19th centuries: Scientists discovered how to turn the natron into sodium bicarbonate. First, in 1791, French chemist Nicolas Leblanc developed a process to produce soda ash (sodium carbonate), the precursor to baking soda. In 1801, German pharmacist Valentin Rose the Younger built on that to discover sodium bicarbonate.
  • The invention of baking powder: In the 1840s and 50s, chemists like Alfred Bird and Eben Norton Horsford realized they could package baking soda with a dry acid (like cream of tartar). This created baking powder, which only needed water to react, making baking much more accessible to the average person.
  • United States, 19th century: In 1834, Austin Church, a physician, began to experiment with sodium carbonate and carbon dioxide to try to find a yeast substitute for making bread rise. He found that bicarbonate of soda was superior to the potash then used for baking. Church gave up his medical practice and established a factory (his farmhouse kitchen) to make pearlash and saleratus in Rochester, New York.
  • In 1846, baking soda as a commercial product for the home took off in a big way when Church enlisted his brother-in-law, John Dwight, to undertake sales and distribution. They refined and packaged the product in Dwight’s kitchen, in one-pound colorful paper bags for grocers’ shelves. They operated separate but related companies.
  • In 1876, John Dwight and Company is officially formed and uses the image of a cow as a trademark for Dwight’s Saleratus (photo #12; saleratus is Latin for aerated salt, another term for baking soda). Lady Maud, a prize-winning Jersey cow at the Philadelphia Centennial Exposition, is chosen as the image for the product, due to the popularity of using saleratus with sour milk in baking.
  •  
    Ad For Dwight's Saleratus (Baking Soda)
    [12] Lady Maud gracing a trading card for Dwight’s Saleratus, which he later renamed Cow Brand (photo #13, item at Boston Public Library | Digital Commonwealth).
     
    Cow Brand Baking Soda
    [13] Dwight’s Saleratus becomes Cow Brand (photo archive Duke University).
     

  • After Austin Church retired, his sons formed Church & Co. and introduced the Arm & Hammer brand with its famous logo, a symbol of the god Vulcan** (photo #14). Son James had used the logo at his prior company.
  • In 1896, the two companies joined to form Church & Dwight Co., Inc., unifying their baking soda businesses. For many years the Cow Brand and the Arm & Hammer brand were sold simultaneously. They were the same product with different branding. Both brands were equally popular, each with its own loyal following. The Cow Brand was phased out 1965.
  •  
    Arm & Hammer Baking Soda Boxes
    [14] Vulcan’s arm and hammer, through the years (photo © Church and Dwight).
     
    Today, commercial baking soda is primarily produced in two ways:

  • Mining the natural mineral form of sodium bicarbonate, now called nahcolite, and refining it using a simple water process. Most U.S. baking soda comes from large deposits—massive, underground evaporated lake beds of sodium carbonate in Wyoming, the world’s largest deposit. At current production rates, the reserves could last for more than 2,000 years.
  • Industrial synthesis (Solvay Process): Many manufacturers use the more efficient synthetic Solvay process, developed in 1861 by Ernest Solvay, a Belgian industrial chemist. It produces sodium bicarbonate from common salt (sodium chloride/NaCl), ammonia, and carbon dioxide. When salt is dissolved in water to form a brine, then treated with ammonia and carbon dioxide, it results in the precipitation of sodium bicarbonate.
  •  
     
    THE HISTORY OF LEAVENING

    For millennia before modern chemical leaveners arrived in the 19th century, bakers had only laborious, time-consuming methods to get dough and batter to rise.

  • Ancient Egyptians discovered around 3000 B.C.E. that dough left out would naturally capture wild yeasts from the air, causing it to rise and create lighter, airier bread. This sourdough method became the foundation of bread-making for millennia.
  • The Greeks and Romans refined these techniques. Sourdough starters were family treasures passed down through generations.
  • By the Renaissance (15th-16th centuries), beaten air was a major technique. Bakers would beat eggs vigorously, sometimes for an hour or more, to incorporate air bubbles that would expand during baking. This was exhausting work but essential for cakes and certain pastries.
  • By the 17th and 18th centuries, European and American cookbooks routinely featured cakes and light pastries that relied on beaten eggs. Recipes would often specify beating eggs “for an hour” or “until very light.”
  • By the 1700s, creating foam cakes and sponge cakes through egg-beating was common practice among those who could afford both the eggs and the labor (or servants) to do all that beating. The technique became even more refined in the 18th and early 19th centuries, with specific methods for beating egg whites versus whole eggs.
  • Ammonium carbonate became available as a leavening agent in the 17th century. Also called hartshorn or baker’s ammonia (hart is an old word for a stag), it was derived through the dry distillation of deer antlers, horns, and hooves. When heated, it released gases that leavened baked goods, but it left an ammonia flavor and smell that only dissipated in thin, crispy items like cookies, which is where it was focused. It entered into popular use in Europe by the 17th century, although the process was known to alchemists and apothecaries earlier. English and American cookbooks from the 1700s include recipes calling for hartshorn.
  • By the 18th century, hartshorn was fairly well-established in European baking, particularly in Germany and Scandinavia, where it’s still used today in some traditional Christmas cookies and other thin, crispy baked goods.
  • In the U.S., potash and pearlash and became the first chemical leavening agents to gain widespread use, in the late 1700s. Potash (potassium carbonate) was derived from wood ashes. They were placed in a pot, and water was leached through the ashes, after which evaporating the liquid in large pots produced alkaline salts.
  • Pearlash is a refined, purer form of potash. Starting around the 1790s, potash was further processed by baking it at high temperatures to remove impurities, resulting in a whiter, more concentrated product with a pearlier appearance. More importantly, the purification produced more reliable and predictable results for baking. It was dissolved in liquid and added to doughs for quick breads and cakes, and is credited as America’s first chemical leavening agent to gain widespread domestic use.
  • The U.S. became a major producer and exporter of both of these products in the late 18th century. The abundant forests generated plentiful wood ashes as a byproduct of clearing the land. Potash had many important uses‡ beyond baking, so even when pearlash took over that function, much potash was required for other everyday uses, fueling the American economy.
  • By the mid-19th century, baking soda (1840s) and baking powder (1850s) finally gave bakers reliable, shelf-stable chemical leaveners, replacing the need for patience, strong arms, and the luck of chemistry from nature. They engendered the “sour milk era” in the mid-to-late 19th century, when sour (fermented) milk or buttermilk‡‡ was combined with saleratus or baking soda to become a popular leavening method, particularly in American baking. (Before refrigeration, milk naturally soured relatively quickly, so households often had sour milk on hand. It became a useful ingredient rather than wasted food.) Early baking soda required an acid to activate it, so bakers needed to mix it with sour milk (which lactic acid) or molasses (lactic acid and other acids) to make their bread rise. Today, cream of tartar (tartaric acid) is added to baking soda in the factory.
  • Fleischmann’s yeast, created in Cincinnati, Ohio, in 1868, was the first commercially reliable, compressed yeast cake. It was a leavener for yeast breads. Yeast bread uses a living microorganism (yeast) for a slow, biological fermentation that develops complex flavors, chewy texture, and airy crumb, unlike chemical leaveners (baking soda/powder) that provide a fast, one-time rise for quick breads, muffins, and cakes. By creating carbon dioxide gradually, requiring time for kneading and proofing, yeast builds gluten structure, and develops complex, tangy flavors and a chewy, airy crumb.
  •  
    Think of all this the next time you bake cake or bread, buy it, or simply eat a piece.

     
    ________________

    *A leavener (or leavening agent) is any substance, like baking soda, baking powder, or yeast, added to doughs and batters to produce gas (usually carbon dioxide) or steam. This makes baked goods light, airy, and voluminous by creating bubbles that expand during cooking. Leaveners fall into biological (yeast), chemical (baking soda, powder), or mechanical (whipped eggs, steam) categories, helping create a porous texture and desirable rise in foods.

    **Vulcan (Greek: Hephaestus), one of the twelve Olympians, is the Roman and Greek god of fire and the forge. The son of Jupiter (Zeus) and Juno (Hera), and husband of Venus (Aphrodite) he is the mythical inventor of smithing and metal working. He was not just smith but architect, armorer, chariot builder and artist of all work in Olympus, the dwelling place of the gods. His forges were under Mount Aetna on the island of Sicily.

    He produced Achilles’ armor and shield, Venus’s girdle, Cupid’s (Eros) arrows, Juno’s gold throne, Jupiter’s crown and lightning bolts, Mercury’s (Hermes) winged helm, the entire palace of Apollo and other gods, and intricate automatons (golden servants), among other marvels. He also created the first mortal woman, Pandora, from clay.

    Nahcolite, the mineral form of baking soda, forms in evaporated saline lake basins, similar to natron, often alongside trona and halite, in deposits from ancient, highly alkaline lakes. Particularly famous is the Green River Formation of Colorado, where it’s mined from oil shales. In modern mineralogy, natron, the form used by the ancient Egyptians, specifically refers to the pure mineral sodium carbonate decahydrate, while nahcolite refers to the pure sodium bicarbonate mineral.

    ††Other options for biscuits to rise: While baking soda requires an acid (like buttermilk) to react, baking powder contains both an acid and a base and reacts when it combines with liquid and again when it’s in the heat of the oven. You can even make old-fashioned “beaten biscuits” by physically beating air into the dough.

    Potash had a remarkably wide range of uses and was a valuable commodity in early America and Europe. It was critical to glass manufacturing (both window glass and glassware), fertilizer, gunpowder production, soap-making, tanning leather, and textile production. It was used in various medicinal remedies and treatments, though the effectiveness of them is questionable by modern standards.

    ‡‡In addition to buttermilk, sour/fermented milk/dairy can include kefir, sour cream, and yogurt.
     
     

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