Top: Bean purée topped with grilled vegetables and aged balsamic, as a starter or vegetarian main (photo courtesy Chef Eric LeVine). Center: Try poached or fried eggs on a bed of beans or lentils; here, kidney beans and diced sweet potato (photo courtesy U.S. Dry Bean Council). Bottom: Ham with black-eyed peas and collards (photo courtesy Good Eggs | SF).

While consumers increasingly respond to these healthful alternatives when dining out, many of us still aren’t in the groove of serving them at home. Some people do their best to put nutritious meals on the table, while others have to default to convenience.

But with some easy planning, you can have both deliciousness and healthfulness: Just about every grain and legume can be prepared in an hour or two on the weekend, and heated up as needed.

Grains and legumes have also been turned into convenience. You can buy them frozen or in boil bags, and boil or microwave them. As with the frozen vegetables, enjoy the same nutrition.

And all of us should now know how to season better with herbs and spices, instead of the salt and pepper shakers of yore.
 
WHY DON’T WE EAT MORE OF THEM?

Since the dawn of personal wealth, meat has been a sign of prosperity. Diets of mostly grains, beans and vegetables were fare for the less prosperous.

Whereas in other cultures meat—especially beef—remains a luxury, the U.S. has always had enough grazing land to produce large quantities of it. Quantity drove down prices, and a result, people ate more meat. In fact, many families could eat it at every meal, starting with breakfast meats.

As a result, the grains and legumes that still comprise a major part of other cuisines were passed over in favor of meat-and-starch diet: bacon or sausage at breakfast, a ham or roast beef sandwich for lunch, beef, chicken or pork for dinner.

Our eating habits grew out of balance. Case in point:

Spaghetti and [large] meatballs that are a signature “Italian” dish are actually Italian-American. It doesn’t exist in classic Italian cuisine. Few people in the old country could afford large amounts of meat on a regular basis—but working-class immigrants to the U.S. could.
 
HOW TO GET WITH THE PROGRAM

Americans eat too much processed food (and too much meat) and not nearly enough whole food. This is one reason why we have growing rates of stroke, type 2 diabetes, heart disease, certain cancers, obesity, and gastrointestinal disorders like constipation.

While selling the general public on whole grains and legumes as “healthful” isn’t the best marketing approach for many consumers, “delicious” usually works. And truth to tell, it is easy to make these foods taste delicious.

There’s an easy solution below. But first…

Whole grain are cereals with that have their germ, endosperm and bran intact, in contrast to refined grains which retain only the endosperm, and thus tend to retain little nutritional value after being processed.
 
Whole grains contain far more fiber than heavily-processed grains. They also provide protein, iron and other minerals, even some trace minerals (chromium, copper, molybdenum, selenium, etc). Their valuable phytonutrients (antioxidants) are removed in the refining process.

There’s overwhelming evidence that a diet including a sufficient quantity of whole grains can result in a healthier, and therefore better, life. The USDA recommends 48 grams of whole grains per day. It doesn’t matter if the grains are cooked ass is or ground into flour: Corn on the cob is a whole grain food, as are cornbread and polenta, made from cornmeal (corn flour).

The choice boils down to this: Eat refined white flour and white rice, or switch to better-for-you whole grains from the chart below. You can snack on potato chips, or switch to whole grain snacks like popcorn and whole-grain pretzels. (Note: “multigrain” is not “whole grain”: It can indicate a combination of two or more refined grains.)

Here’s more about whole grains.

WHAT ARE LEGUMES?

Legumes are plants that contain their fruits in pods. They are generally low in fat, high in protein and full of fiber and other nutrients (calcium, folic acid, iron, magnesium, zinc, etc.).

Examples include all forms of dried seeds, beans and peas, such as chickpeas, navy beans, soybeans, black beans, lentils, and black-eyed peas.

Among other things, legumes can help prevent blood sugar spikes. They help to lower cholesterol and contribute to gastrointestinal well-being. The USDA recommends that individuals consume three servings of whole grains each day—about half of your total grain intake—and about half a cup of legumes daily.

They can be easily substituted for pasta, white rice and potatoes.

14 WAYS TO EAT MORE WHOLE GRAINS & LEGUMES, AND LOVE THEM!

In our youth, one of the women’s magazines our mother bought had a meal calendar for the month: literally, a monthly calendar page with a suggested dinner menu for every day.

The meals were very varied—beyond the meat and potatoes that were popular at the time—and the dishes easy to make. As kids, we delighted in selecting which Birdseye frozen vegetables would be served at dinner.

But the point is the planning. If you take one of the wall calendars you picked up at the bank, you can write in a whole grain and/or legume for every day of the month. Then, implementing is easy.

Here are just a few ideas that can be incorporated into your everyday meals:

Top: A side of barley, sugar snap peas and sundries tomatoes (All-Clad pot from Williams-Sonoma). Center: Make bean tostadas for lunch or snacks (photo courtesy U.S. Dry Bean Council). Bottom: Red Rice Thai Croquettes (photo courtesy Blogspot.PhilosophersSpoon.com).

 
We know you’ll have even more ideas!
 
This article was inspired by one in the Sysco.com health newsletter.

Top: Put some camarónes on the barbacoa: That’s Spanish for put some shrimp on the barbie (photo courtesy Eat Wisconsin Cheese). Center: Fresh-caught shrimp from I Love Blue Sea/Vital Choice. Bottom: Poblano chiles (photo courtesy Burpee).

May 10th is National Shrimp Day, celebrating America’s favorite seafood. Here’s a Mexican-style recipe, courtesy of EatWisconsinCheese.com.

You can serve this dish warm or chilled—perhaps with a warm grain or a room temperature or chilled grain salad, plus dressed greens.
 
RECIPE: SHRIMP WITH SOUR CREAM CHILI ADOBO SAUCE

Ingredients For 4 Servings

 
_______________________
*Available in the Latin American foods aisle of most supermarkets.

 
Preparation

1. HEAT the oil and 1/4 cup adobo sauce in a large nonstick skillet over medium heat. Add the shrimp and cook until pink and no longer translucent. But don’t overcook them: Cooked shrimp should have a slight curl. When they curl tightly inwards, the flesh will be rubbery. While the shrimp cooks…

2. MIX the sour cream, lime juice and 1 tablespoon of adobo sauce in a small bowl. Pour into a small serving dish. Sprinkle the poblanos over shrimp to garnish.
 
TIPS FOR USING FROZEN SHRIMP

1. THAW the shrimp slowly in the refrigerator beginning 24 hours before you plan to cook them. Place the container in the refrigerator on a low shelf—if not in a sealed bag, then covered lightly with plastic wrap. Then remove any liquid that has collected in the container and use the thawed shrimp within one day.

NOTE: Keep all raw foods on the lowest shelf and cooked foods on higher shelves to prevent any contamination from raw juices dripping onto cooked food.

3. QUICK THAWING TECHNIQUE: If you can closely monitor the shrimp, place them in a leak-proof plastic bag (if it is not in one already.) Submerge the shrimp in cold tap water and change the water every 30 minutes until the shrimp has defrosted. Do not try to hasten the process with warm water or hot water because the shrimp will begin to cook. Cook immediately after thawing.

Adobo is a Mexican spice blend: spicy and rich in flavor, but not too hot. As with chili powder, Chinese Five Spice, curry powder, jerk spice and other spice blends, the ingredients and proportions will vary somewhat among manufacturers and home cooks.

Traditional adobo blends contain black pepper, cayenne, cumin, garlic, onion and oregano. They have no added salt (but check the label). You can buy the dry spice mix, or ready-made, canned chipotles in adobo sauce.

Traditional uses are as a rub, along with lime juice and a bit of salt, on grilled chicken, fish or pork. It is added to chili recipes and taco fixings, and used to season guacamole.

You can buy adobo ready-mixed, or can blend your own. For the latter, try 2 tablespoons granulated garlic, 1 tablespoon salt (optional), 4 teaspoons dried oregano, 1 teaspoon black pepper, 2 teaspoons cumin, 2 teaspoons onion powder and 2 teaspoons cayenne, ground chipotle or other chile powder.
  

One of our team makes two runs a day for a caramel macchiato at the corner Starbucks. This one’s for you, Christina.

There are numerous types of espresso drinks, from affogato (espresso served over ice cream) to Vanilla Latte (3:1 steamed milk and espresso with vanilla-flavored syrup).

“Macchiato” means marked or stained in Italian (in France, it’s called cafe noisette).

In Italy, caffè macchiato is made in an espresso cup, from steamed milk which is “marked” by the addition of espresso. The espresso poured into the center of the foam, sinks down, and leaves a brown spot on top (photos #4 and #5). In Italy, it’s a mid-morning drink’ many Italians add a bit of sugar.

The chief difference between a macchiato and a latte is that the macchiato has aesthetically pleasing layers of color. With a Latte, the espresso and milk are completely integrated (see photos at right).

As adapted to American tastes, the macchiato became a larger drink—and a sweeter one, of course, with the addition of caramel syrup.

A caramel macchiato starts with steamed milk and vanilla syrup, adds the espresso, and tops the drink with a drizzle of caramel syrup. (Starbucks says that its 16-ounce size is 250 calories.)

The recipe and history of the caramel macchiato follow, along with:

> A recipe to make your own vanilla syrup.

> A recipe to make your own caramel syrup.
 
 
But first, for your consideration:

> The different types of espresso drinks.

> The history of espresso.

> The different types of coffee.

> The history of coffee

> The history of caramel.

> National Macchiato Day is November 19th.

> The year’s 25 coffee holidays
 
 
THE HISTORY OF THE CARAMEL MACCHIATO

Starbucks introduced the caramel macchiato in the fall of 1996. Hannah Su, a Starbucks employee, developed the iconic drink. She said she wanted to create something special to mark Starbucks’ 25th anniversary.

The challenge was coming up with a silky, velvety caramel sauce that stayed on top of the foam.

She and a few colleagues spent some 10 months working on the recipe, creating more than 30 different iterations.

The initial plan was to offer the Caramel Macchiato for just a few weeks. But it proved to be far more popular than anyone could have imagined and has become a menu staple [source].
 
 
RECIPE #1: HOMEMADE CARAMEL MACCHIATO

You can make your own at home in five minutes and double the recipe if you like. But try a single size first in case you want to adjust the proportions.

You can buy the syrups or make your own (recipes below).

Ingredients Per Drink

 
Preparation

1. WARM an empty cup (we microwave it for 10 seconds) and add 1 tablespoon of vanilla syrup. Froth the milk and add it, along with the foam, to the cup.

2. Pour in the espresso. Drizzle the caramel sauce to garnish, and serve.
 
 
RECIPE #2: MAKE YOUR OWN VANILLA SYRUP

Ingredients For 1-1/3 Cups

 
Preparation

1. COMBINE the two sugars and the pinch of salt with the cup of water in a saucepan. Place the saucepan over medium-high heat.

2. STIR slowly and continuously at a gentle simmer until all of the sugars and salt are completely dissolved and the mixture is clear (it should not look gritty anymore). Note: Do not bring the mixture to a rapid boil; the goal is just to dissolve the sugar. This should take about 3-5 minutes. One the sugar is dissolved…

3. REMOVE the saucepan from the heat. Allow the syrup to cool for 5 to 10 minutes. Then stir in the 2 teaspoons of vanilla extract. When completely cooled to room temperature…

4. STORE in an airtight container (like a glass jar or bottle) and refrigerate. The syrup should last for 2–3 weeks when refrigerated.
 
 
RECIPE #3: MAKE YOUR OWN CARAMEL SYRUP

Ingredients For 1-1/3 Cups

[1] A regular macchiato—hold the caramel, save the calories (photo © Ruandom Zhong | Pexels).

[2] A caramel macchiato from Starbucks (photo © Starbucks).

[3] Get ready to pour (photo © Eugenie Kitchen).

[4] Pouring espresso into the foamed milk (photo © Masud Allahverdizad | Pexels).

[5] A plain macchiato with the “brown spot” (photo © Kenny Kenneth | Unsplash).

[6] An iced macchiato (photo © Najla Cam | Unsplash).

1. ADD the sugar to a heavy saucepan and cook over medium-high heat. The sugar will liquefy; watch it closely because it burns easily. When the liquid starts to turn amber, remove the pan from the heat and immediately…

2. WHISK in the butter and fully incorporate it into the sugar. Quickly whisk in the cream (bubbles and foam are natural).

3. STIR in the vanilla and salt. Let cool and transfer to a squeeze bottle (or other container).
 
 

CHECK OUT WHAT’S HAPPENING ON OUR HOME PAGE, THENIBBLE.COM.

Top: Deluxe grill from Landmann. Bottom: Weber’s Q series fits almost anywhere.

Did you fire up the grill for Mother’s Day? It’s one of the biggest barbecue days of the year, with 34% 0f grill owners cooking celebrate Mom. It following the Fourth of July (76%), Labor Day (62%), Memorial Day (62%) and Father’s Day (49%) in popularity.

More than 75% of Americans own a grill or smoker. May is National Barbecue Month: A survey from the Hearth, Patio & Barbecue Association (HPBA) names grilling as America’s favorite patio pastime.

Our Tip Of The Day: Have a BYO Favorite Dish barbecue party. Whether it’s a venerable family recipe or something more recent like grilled poppers, everyone should bring a favorite food: sides, punch, desserts, etc. (In our family, it’s homemade baked beans with molasses and a topping of crisp bacon.)

It can be quite a feast: Beyond proteins and veggies, people grill everything from bread, pizza and quesadillas to fruit and other desserts.
 
2016 BBQ TRENDS

Whether for easy weeknight dinners, weekend feasts or even breakfast, here’s the scoop from HPBA’s most recent State of the Barbecue Industry Report, from a survey conducted in July and August, 2015.

 
WHAT’S A BARBEQUE?

Barbecue is a noun and a verb. It’s a meal cooked outdoors—for millennia over an open fire until the development of modern gas and electric grills. “Barbecue” also refers to:

 
BARBECUE, BARBEQUE OR BBQ?

Barbecue and barbeque are alternative spellings, along with the short form BBQ.

To quote chef Anthony Bourdain, “Barbecue may not be the road to world peace, but it’s a start.”

Some people like to serve pancakes with a garnish of berries. But at The Mission restaurant in San Diego, a creative cook embedded the fruit in the pancake itself.

You can do it easily:

 
No berries? Use dried fruit (dried cherries, cranberries, raisins, etc) or dice any other fruit you have on hand (apples, bananas, pears, etc.).

While the The Mission serves the pancakes with conventional maple syrup, consider these…
 
ALTERNATIVES TO MAPLE SYRUP

 
 
For plain pancakes consider:

 
You can also mix up a creative syrup; for example, honey with raisins, diced apples and/or chopped nuts.
 
 
RECIPE: CINNAMON SYRUP

This is delicious on French toast, pancakes and waffles; along with fruit salad, ice cream, un-iced cakes, etc.

Ingredients

 
Preparation

Fun with fruit, in and on your pancakes. Top: Embedded berries (photo courtesy The Mission restaurant | San Diego). Center: “Apple Pie Pancakes,” topped with sautéed apples (photo courtesy PotsAndPans.com). Bottom: Topped with peanut butter and jelly or preserves (photo courtesy Krusteaz).

2. ADD the cinnamon and lemon juice, stir thoroughly, and let cool or serve warm.