Get Cooking With Barley
You already know that whole grains are beneficial for staying healthy and for helping to keep you satisfied on your weight loss journey, but if you’re always eating the same ones you could easily end up getting bored with them. Your best bet is to switch up your grains every once in a while and try something new. Barley is an often overlooked but versatile and delicious grain that is a particularly rich source of dietary fiber and B vitamins if you buy the hulled variety.
Buying Barley
The two most common types of barley are refined pearl barley and unrefined hulled barley. As with refined flour, pearl barley loses its outer hull and bran layer when milled, exposing the pearl-colored balls that give "pearl barley" its name. Unfortunately, this process also removes much of the grain's nutritional content. "Hulled" barley, on the other hand, has only the outer hull removed and therefore still has its nutritious bran layer intact, making it an excellent source of dietary fiber. It's also rich in iron and thiamin, as well as some essential trace minerals. While pearl barley is readily available at most grocery stores, you may have to look in health-food or specialty-food stores to locate the more nutritious hulled barley. Scotch barley, also known as pot barley, is also available in many supermarkets; it too is a less refined version than pearl, with part of the bran layer remaining after milling.
Storing Barley
Barley should be stored in an airtight container to keep it dry. It can be refrigerated or frozen for up to six months. When buying barley in bulk, it should have a fresh smell.
Preparing Barley
Barley can be added to soups, stews, salads, and even baked goods. It's cooked much like rice; cooking times will vary according to the variety. Hulled barley requires about 1 1/2 to 2 hours to cook in boiling water. For best results, follow the instructions on the package.
Diet Alternative- Proactol Plus (Ads)
| Home :: South Beach Diet |
Food List |
Recipes
|
Related Books and Grocery Shopping (Amazon)
Get Cooking/DD/12/10/11
Moderators: Magna, Kimboroni, SBMike, RonniRoo, bethy
26 posts
• Page 1 of 2 • 1, 2
Get Cooking with Buckwheat/DD/12/16/11
by ami » Sat Dec 17, 2011 11:52 am
Get Cooking With Buckwheat
You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all nine essential amino acids — important molecules that help repair tissue and build cells. You can enjoy cooking with buckwheat starting on Phase 2 of the South Beach Diet.
Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store.
Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep it in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.
Cooking With Buckwheat
You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. Additionally, buckwheat makes a great stuffing for chicken or Cornish game hens. You can also combine buckwheat flour with whole-wheat flour to make tasty pancakes.
You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all nine essential amino acids — important molecules that help repair tissue and build cells. You can enjoy cooking with buckwheat starting on Phase 2 of the South Beach Diet.
Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store.
Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep it in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.
Cooking With Buckwheat
You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. Additionally, buckwheat makes a great stuffing for chicken or Cornish game hens. You can also combine buckwheat flour with whole-wheat flour to make tasty pancakes.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
4 Wasys to Eat Fresh During the Winter/DD/12/20/11
by ami » Tue Dec 20, 2011 12:18 pm
4 Ways to Eat Fresh During the Winter
If you’re following the healthy eating guidelines of the South Beach Diet, you’re most likely shopping for more fresh fruits and vegetables. During the winter months, it may seem a little more challenging to find fresh produce. And oftentimes, some of your favorite, out-of-season fruits and vegetables are more expensive. Fortunately, there are cost-effective ways for you to still reap the benefits of fresh fruits and vegetables during the winter. Here’s how:
Buy seasonal produce. Citrus fruits, like oranges, grapefruits, and tangerines, are at their peak during the winter months, as are winter squashes and dark leafy greens, such as collards, kale, and brussels sprouts.
Get to know your local farmers’ markets, community-supported agriculture groups (CSAs), and food co-ops. Take a good look around your local farmers’ markets if they are still open, small local grocers, and food-co-ops for good deals on produce. Consider joining a CSA, in which you purchase a share (or membership) in a farmer’s harvest, and every week, you receive a basket of seasonal produce and/or meat or poultry, from that farm. Search for a CSA near you at localharvest.org/csa. CSAs are a great way to eat seasonally and try new foods. In addition, your supermarket will likely run weekly promotions on selected produce. Check the weekly circular for coupons or bargains before heading to the store.
Shop the frozen-food aisle. Believe it or not, some nutrients are better retained in frozen produce than fresh. The frozen-food aisle is also an especially great place to find berries, peas, and other off-season fruits and veggies. Plus, frozen produce is a real time-saver because it requires less preparation. By stocking your freezer, you’ll always have fruits and vegetables on hand — no matter what season it is.
Grow your own herbs indoors. The best way to grow herbs indoors is to get starter plants, place them in a well-insulated room, and keep them near a sun-filled window. Be sure to water them regularly but don’t overwater them. Perennial herbs, such as rosemary, oregano, thyme, marjoram, and sage, are some of the best plants to grow indoors during the wintertime.
If you’re following the healthy eating guidelines of the South Beach Diet, you’re most likely shopping for more fresh fruits and vegetables. During the winter months, it may seem a little more challenging to find fresh produce. And oftentimes, some of your favorite, out-of-season fruits and vegetables are more expensive. Fortunately, there are cost-effective ways for you to still reap the benefits of fresh fruits and vegetables during the winter. Here’s how:
Buy seasonal produce. Citrus fruits, like oranges, grapefruits, and tangerines, are at their peak during the winter months, as are winter squashes and dark leafy greens, such as collards, kale, and brussels sprouts.
Get to know your local farmers’ markets, community-supported agriculture groups (CSAs), and food co-ops. Take a good look around your local farmers’ markets if they are still open, small local grocers, and food-co-ops for good deals on produce. Consider joining a CSA, in which you purchase a share (or membership) in a farmer’s harvest, and every week, you receive a basket of seasonal produce and/or meat or poultry, from that farm. Search for a CSA near you at localharvest.org/csa. CSAs are a great way to eat seasonally and try new foods. In addition, your supermarket will likely run weekly promotions on selected produce. Check the weekly circular for coupons or bargains before heading to the store.
Shop the frozen-food aisle. Believe it or not, some nutrients are better retained in frozen produce than fresh. The frozen-food aisle is also an especially great place to find berries, peas, and other off-season fruits and veggies. Plus, frozen produce is a real time-saver because it requires less preparation. By stocking your freezer, you’ll always have fruits and vegetables on hand — no matter what season it is.
Grow your own herbs indoors. The best way to grow herbs indoors is to get starter plants, place them in a well-insulated room, and keep them near a sun-filled window. Be sure to water them regularly but don’t overwater them. Perennial herbs, such as rosemary, oregano, thyme, marjoram, and sage, are some of the best plants to grow indoors during the wintertime.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
A quick and Easy Way to Cook Vegetables-DD/1/23/11
by ami » Mon Jan 23, 2012 1:18 pm
A Quick and Easy Way to Cook Vegetables
If you’re pressed for time but still want to prepare healthy, South Beach Diet–friendly meals, try steaming. This cooking method is delightfully simple, incredibly speedy, and especially healthy, because more nutrients are retained during the cooking process (compared with other cooking methods). Plus, steaming brings out the natural flavor of your veggies. If you've never steamed vegetables before, here are two ways to master this technique.
On the Stovetop:
Add 1 or 2 inches of water to a large pot and bring to a boil over high heat.
Prepare your vegetables for cooking: After washing thoroughly, cut them into equal-sized pieces to ensure even cooking.
Place your steaming basket (a specially designed tool that fits inside a pot and holds food just above the surface of the water) in the pot. Or use a bamboo steamer, which sits on top.
Add the vegetables and cover.
Cook until the vegetables reach the desired texture and tenderness. In general, most vegetables require only a few minutes of steaming, since steam is even hotter than boiling water. If you like your veggies tender, cook them a little longer; if you prefer them on the crisper side, cook for a shorter period. Be careful not to overcook, or you'll end up with mushy vegetables.
Carefully remove the lid (remember, the steam can burn your hands!) and remove the vegetables from the steamer. Serve them immediately with a South Beach Diet–friendly sauce or seasoning, such as lemon juice, any spice that doesn't contain added sugar, and/or fresh chopped herbs, such as parsley, basil, or chives.
In the Microwave:
Prepare your vegetables for cooking: After washing thoroughly, cut the vegetables into equal-size pieces to ensure even cooking.
If you have the plastic bags made especially for microwave steaming, follow the directions on the box; otherwise place the vegetables in a large, microwave-safe shallow bowl (a glass bowl, for example) and follow the steps below.
Add just a little water to the bottom of the bowl (about 1 tablespoon per cup of veggies).
Cover the bowl with microwave-safe plastic wrap and fold back in one spot to allow the steam to vent.
Microwave on high for 4 to 8 minutes (depending on the size of the vegetable pieces) or until your veggies reach the desired texture and tenderness. Serve with a South Beach Diet–recommended sauce or seasoning.
If you’re pressed for time but still want to prepare healthy, South Beach Diet–friendly meals, try steaming. This cooking method is delightfully simple, incredibly speedy, and especially healthy, because more nutrients are retained during the cooking process (compared with other cooking methods). Plus, steaming brings out the natural flavor of your veggies. If you've never steamed vegetables before, here are two ways to master this technique.
On the Stovetop:
Add 1 or 2 inches of water to a large pot and bring to a boil over high heat.
Prepare your vegetables for cooking: After washing thoroughly, cut them into equal-sized pieces to ensure even cooking.
Place your steaming basket (a specially designed tool that fits inside a pot and holds food just above the surface of the water) in the pot. Or use a bamboo steamer, which sits on top.
Add the vegetables and cover.
Cook until the vegetables reach the desired texture and tenderness. In general, most vegetables require only a few minutes of steaming, since steam is even hotter than boiling water. If you like your veggies tender, cook them a little longer; if you prefer them on the crisper side, cook for a shorter period. Be careful not to overcook, or you'll end up with mushy vegetables.
Carefully remove the lid (remember, the steam can burn your hands!) and remove the vegetables from the steamer. Serve them immediately with a South Beach Diet–friendly sauce or seasoning, such as lemon juice, any spice that doesn't contain added sugar, and/or fresh chopped herbs, such as parsley, basil, or chives.
In the Microwave:
Prepare your vegetables for cooking: After washing thoroughly, cut the vegetables into equal-size pieces to ensure even cooking.
If you have the plastic bags made especially for microwave steaming, follow the directions on the box; otherwise place the vegetables in a large, microwave-safe shallow bowl (a glass bowl, for example) and follow the steps below.
Add just a little water to the bottom of the bowl (about 1 tablespoon per cup of veggies).
Cover the bowl with microwave-safe plastic wrap and fold back in one spot to allow the steam to vent.
Microwave on high for 4 to 8 minutes (depending on the size of the vegetable pieces) or until your veggies reach the desired texture and tenderness. Serve with a South Beach Diet–recommended sauce or seasoning.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
How to Enjoy an Avocado/DD/2/6/12
by ami » Mon Feb 06, 2012 1:23 pm
How to Enjoy an Avocado
The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folate, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.
Buying avocados
There are dozens of varieties of avocados. The two most commonly found in supermarkets are California varieties: the Hass (dark green to purplish black pebbly skin) and Fuerte (smooth, thin, green skin). When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole or some other dish using avocados, since they take a few days to ripen.
Storing avocados
You can ripen hard avocados by keeping them at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will make ripening even quicker because both of these fruits emit ethylene, a gas that speeds the process. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.
You can store ripe fruit in the refrigerator for up to three days. Once your avocado is cut, rub the surface with lemon or lime juice to prevent discoloration. Brown discoloration won't affect the nutritional value or flavor of an avocado.
Enjoying avocados
Slice ripe avocados and eat them plain with a squeeze of lemon, as a salad topping, or layered on sandwiches or in wraps (Phase 2). You can even add them to smoothies. Mash overripe avocados to make dips like guacamole.
To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a sharp knife, tap the knife’s tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to dice the flesh while still inside the skin, then scoop it out with a spoon.
The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folate, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.
Buying avocados
There are dozens of varieties of avocados. The two most commonly found in supermarkets are California varieties: the Hass (dark green to purplish black pebbly skin) and Fuerte (smooth, thin, green skin). When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole or some other dish using avocados, since they take a few days to ripen.
Storing avocados
You can ripen hard avocados by keeping them at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will make ripening even quicker because both of these fruits emit ethylene, a gas that speeds the process. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.
You can store ripe fruit in the refrigerator for up to three days. Once your avocado is cut, rub the surface with lemon or lime juice to prevent discoloration. Brown discoloration won't affect the nutritional value or flavor of an avocado.
Enjoying avocados
Slice ripe avocados and eat them plain with a squeeze of lemon, as a salad topping, or layered on sandwiches or in wraps (Phase 2). You can even add them to smoothies. Mash overripe avocados to make dips like guacamole.
To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a sharp knife, tap the knife’s tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to dice the flesh while still inside the skin, then scoop it out with a spoon.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Curious About Canola Oil?/DD/2/13/12
by ami » Mon Feb 13, 2012 12:30 pm
Curious About Canola Oil?
Choosing heart-healthy oils when preparing and cooking food is essential on the South Beach Diet. Healthy oils, like canola oil, are recommended on all Phases, and there’s a good reason why. Canola oil offers many nutritional benefits and it is one of the healthiest of all commonly used cooking oils. But what exactly is canola oil and why should you use it?
The Health Benefits of Canola Oil
Canola oil is a cooking oil made from pressed canola seeds. It is high in omega-3 fatty acids, including alpha-linolenic acid (ALA), an essential omega-3 fatty acid that can't be made by your body. (ALA can also be found in soybeans, flaxseed, walnuts, and wheat germ.) Canola oil is also a good source of the omega-6 fatty acid, linoleic acid. It is low in saturated ("bad") fat and rich in healthy monounsaturated fats. Over the past 20 years, clinical studies have shown that consuming canola oil can help lower cholesterol and may reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, and cancer.
Cooking With Canola
In addition to its heart-healthy benefits, canola oil is also ideal for cooking because of its light, neutral flavor. It takes well to a variety of healthy cooking techniques, including sautéing, baking, grilling, and stir-frying. Canola oil is also a healthy alternative to olive oil when preparing vinaigrettes. Simply whisk canola oil with some lemon
Choosing heart-healthy oils when preparing and cooking food is essential on the South Beach Diet. Healthy oils, like canola oil, are recommended on all Phases, and there’s a good reason why. Canola oil offers many nutritional benefits and it is one of the healthiest of all commonly used cooking oils. But what exactly is canola oil and why should you use it?
The Health Benefits of Canola Oil
Canola oil is a cooking oil made from pressed canola seeds. It is high in omega-3 fatty acids, including alpha-linolenic acid (ALA), an essential omega-3 fatty acid that can't be made by your body. (ALA can also be found in soybeans, flaxseed, walnuts, and wheat germ.) Canola oil is also a good source of the omega-6 fatty acid, linoleic acid. It is low in saturated ("bad") fat and rich in healthy monounsaturated fats. Over the past 20 years, clinical studies have shown that consuming canola oil can help lower cholesterol and may reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure, and cancer.
Cooking With Canola
In addition to its heart-healthy benefits, canola oil is also ideal for cooking because of its light, neutral flavor. It takes well to a variety of healthy cooking techniques, including sautéing, baking, grilling, and stir-frying. Canola oil is also a healthy alternative to olive oil when preparing vinaigrettes. Simply whisk canola oil with some lemon
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Go Wild when it Comes to Wild Salmon/DD/2/16/11
by ami » Thu Feb 16, 2012 1:13 pm
Go Wild When It Comes to Wild Salmon
Next time you head to the fish counter to buy salmon, consider choosing the wild variety instead of farmed. According to a report published in the journal Science, farmed salmon contain more potentially dangerous toxins than salmon caught in the wild.
Researchers analyzed 700 wild and farmed salmon bought in 16 different cities in Europe and North America and found that farmed salmon contained unusually high amounts of industrial by-products, pesticides, and suspected cancer-causing agents known as polychlorinated biphenyls (PCBs). What causes the contamination? The food given to the salmon while in captivity is contaminated with PCBs.
How can you tell the difference between wild and farmed salmon?
The most reliable method is to ask the fish purveyor. If that's not possible, or if the seller isn't sure, check the color. You're probably familiar with the light-pink color of farmed salmon — wild salmon is a brighter, deeper shade of red. The price may also be a giveaway — farmed salmon is less expensive than wild salmon because it is more widely available.
Finally, don't let these findings stop you from eating salmon altogether. It remains a great source of heart-healthy omega-3 fatty acids. Just keep in mind that it may be safer to "go wild." And if you can't find wild salmon, try getting rid of some of the fat — where PCBs accumulate — from farmed salmon by removing the skin and grilling the fish. Another convenient option is canned or pouched salmon, which is almost always from wild.
Next time you head to the fish counter to buy salmon, consider choosing the wild variety instead of farmed. According to a report published in the journal Science, farmed salmon contain more potentially dangerous toxins than salmon caught in the wild.
Researchers analyzed 700 wild and farmed salmon bought in 16 different cities in Europe and North America and found that farmed salmon contained unusually high amounts of industrial by-products, pesticides, and suspected cancer-causing agents known as polychlorinated biphenyls (PCBs). What causes the contamination? The food given to the salmon while in captivity is contaminated with PCBs.
How can you tell the difference between wild and farmed salmon?
The most reliable method is to ask the fish purveyor. If that's not possible, or if the seller isn't sure, check the color. You're probably familiar with the light-pink color of farmed salmon — wild salmon is a brighter, deeper shade of red. The price may also be a giveaway — farmed salmon is less expensive than wild salmon because it is more widely available.
Finally, don't let these findings stop you from eating salmon altogether. It remains a great source of heart-healthy omega-3 fatty acids. Just keep in mind that it may be safer to "go wild." And if you can't find wild salmon, try getting rid of some of the fat — where PCBs accumulate — from farmed salmon by removing the skin and grilling the fish. Another convenient option is canned or pouched salmon, which is almost always from wild.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Add Flavor to Food with Basil/DD/4/12/12
by ami » Thu Apr 12, 2012 11:47 am
Add Flavor to Foods With Basil
Looking for a way to boost the flavor of your meals? Basil might be the answer. This delicious herb is rich in calcium, vitamin A, and vitamin C and it can be enjoyed on all Phases of the South Beach Diet. Fresh basil is used whole, torn, or chopped in salads, egg dishes, and in sauces for pastas. Dried basil, on the other hand, is perfect for baked chicken or fish and in soups.
Buying Basil
There are many varieties of basil, all with slightly different flavors and uses. Most American markets carry American basil, but you may find additional varieties like purple basil, lemon basil, and others at your local farmers’ market. Basil can be purchased by the bunch or as a whole plant. The benefit of buying the plant is that it will continue to produce leaves even after you've picked some off of them. Keep a small plant on your kitchen windowsill, and you've got a supply of basil to use for a few months. If you do buy bunches of basil from the supermarket or farmers’ market, look for bright green leaves with no brown spots or other signs of decay. Basil can also be purchased as a dried herb, but it is much more potent when fresh.
Storing Basil
To keep basil fresh, put the stalks in a jar of water, like a bouquet of flowers, and keep outside the refrigerator. (Basil leaves turn brown when refrigerated.) The basil will last for about four days. Dried basil can be placed in a container and kept in a cool, dry place.
Cooking With Basil
To use fresh basil, first pick the leaves from the stalk, then rinse well and pat dry with paper towels. When making soups, stews, or tomato sauce, you’ll get the most intense flavor from the basil if you tear the leaves and sprinkle them in when the dish is nearly finished cooking, since fresh basil does not stand up well to heat. If you’re using dried basil, you can add it earlier.
Looking for a way to boost the flavor of your meals? Basil might be the answer. This delicious herb is rich in calcium, vitamin A, and vitamin C and it can be enjoyed on all Phases of the South Beach Diet. Fresh basil is used whole, torn, or chopped in salads, egg dishes, and in sauces for pastas. Dried basil, on the other hand, is perfect for baked chicken or fish and in soups.
Buying Basil
There are many varieties of basil, all with slightly different flavors and uses. Most American markets carry American basil, but you may find additional varieties like purple basil, lemon basil, and others at your local farmers’ market. Basil can be purchased by the bunch or as a whole plant. The benefit of buying the plant is that it will continue to produce leaves even after you've picked some off of them. Keep a small plant on your kitchen windowsill, and you've got a supply of basil to use for a few months. If you do buy bunches of basil from the supermarket or farmers’ market, look for bright green leaves with no brown spots or other signs of decay. Basil can also be purchased as a dried herb, but it is much more potent when fresh.
Storing Basil
To keep basil fresh, put the stalks in a jar of water, like a bouquet of flowers, and keep outside the refrigerator. (Basil leaves turn brown when refrigerated.) The basil will last for about four days. Dried basil can be placed in a container and kept in a cool, dry place.
Cooking With Basil
To use fresh basil, first pick the leaves from the stalk, then rinse well and pat dry with paper towels. When making soups, stews, or tomato sauce, you’ll get the most intense flavor from the basil if you tear the leaves and sprinkle them in when the dish is nearly finished cooking, since fresh basil does not stand up well to heat. If you’re using dried basil, you can add it earlier.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
What are Nut Butters?/DD/4/20/12
by ami » Fri Apr 20, 2012 12:10 pm
What Are Nut Butters?
In a nutshell, nut butters are any creamy spread made from crushed nuts. These include peanut butter, almond butter, cashew butter, and macadamia-nut butter. On the South Beach Diet, natural nut butters with no sugar added are the best choice, but processed nut butters can also be used as long as they don't contain trans fats and/or a lot of sugar.
How to Use Nut Butters
As with peanut butter, other nut butters are also a rich source of high-quality protein and monounsaturated fats. That said, like peanut butter, nut butters can be diet busters if you overdo it. When adding nut butters to your daily diet, you can choose to treat it as a protein (including it in a recipe or on its own as part of a meal) or enjoy it as you would a nut (eating it as a snack). Try to limit yourself to one serving per day, and avoid eating whole nuts on the same day. Your Meal Plan allows for 2 tablespoons daily of any nut butter beginning on Phase 1.
Where to Find Nut Butters
Peanut butter and some other nut butters can now be found in many grocery stores, but some of the best can be purchased in specialty groceries and health-food stores. You can also make your own by grinding up whole nuts in your food processor (it will take about 15 minutes to get creamy). Natural nut butters should be stored in the refrigerator to prevent spoilage. If the natural oils separate from the solids, simply stir them together before use.
Enjoy nut butters as dips for vegetables like celery or asparagus on all Phases. On Phase 2, use as a sandwich spread on whole-grain or whole-wheat bread or pita.
In a nutshell, nut butters are any creamy spread made from crushed nuts. These include peanut butter, almond butter, cashew butter, and macadamia-nut butter. On the South Beach Diet, natural nut butters with no sugar added are the best choice, but processed nut butters can also be used as long as they don't contain trans fats and/or a lot of sugar.
How to Use Nut Butters
As with peanut butter, other nut butters are also a rich source of high-quality protein and monounsaturated fats. That said, like peanut butter, nut butters can be diet busters if you overdo it. When adding nut butters to your daily diet, you can choose to treat it as a protein (including it in a recipe or on its own as part of a meal) or enjoy it as you would a nut (eating it as a snack). Try to limit yourself to one serving per day, and avoid eating whole nuts on the same day. Your Meal Plan allows for 2 tablespoons daily of any nut butter beginning on Phase 1.
Where to Find Nut Butters
Peanut butter and some other nut butters can now be found in many grocery stores, but some of the best can be purchased in specialty groceries and health-food stores. You can also make your own by grinding up whole nuts in your food processor (it will take about 15 minutes to get creamy). Natural nut butters should be stored in the refrigerator to prevent spoilage. If the natural oils separate from the solids, simply stir them together before use.
Enjoy nut butters as dips for vegetables like celery or asparagus on all Phases. On Phase 2, use as a sandwich spread on whole-grain or whole-wheat bread or pita.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Enjoying Chia Seeds.DD/5/7/12
by ami » Mon May 07, 2012 11:17 am
Enjoying Chia Seed
One of the latest trends in health food is the chia seed. Chia is beginning to “superseed” flax in popularity because chia seeds are more nutritious, easier to use, and stay fresh longer — and they can be eaten whole or ground, or in the form of a gel, while still retaining all of their nutrients. But what is a chia seed and how do you use it?
If your only point of reference for the chia seed is the kitschy novelty Chia Pet, you’re not far off — it’s the same plant. Chia was first cultivated in Mayan and Aztec cultures thousands of years ago. The tiny chia seeds come in both black and white varieties (though there is virtually no difference in the nutrients between the two varieties).
Chia seeds are being touted as a superfood because they are a complete protein and a great source of fiber, antioxidants, and heart-healthy omega-3 fatty acids.
Chia seeds can be enjoyed on all Phases of the South Beach Diet. However, like all seeds, chia seeds are calorie-dense, so we recommend sticking to 3 tablespoons (1 oz.) maximum per day. The flavor of chia is slightly nutty, though it can be so mild that you might not taste it at all. The seeds are extremely versatile and can be used in a variety of ways. When mixed with a liquid like water, juice, or yogurt, chia forms a natural mucilage, or gel, which can be used as a thickening agent.
If you’re looking to boost your fiber, protein, omega-3 or antioxidant intake, here are some interesting ways to start incorporating chia into your daily diet:
Smoothies
Chia seeds can be used as a natural thickener for smoothies. You can soak the whole seeds and add the chia gel to the other ingredients before blending or stir the seeds into your smoothie after blending. The whole chia seeds will add fiber and a crunchy texture to smoothies.
Oatmeal
Oatmeal is a great make-ahead meal for Phase 2 dieters that can be prepared overnight in a slow cooker for a quick take-along breakfast in the morning. Chia seeds can help thicken the mixture and provide a neutral-nutty flavor. Enjoy a cup of oatmeal with some chopped dried apples or cranberries, ground cinnamon, fat-free or 1% milk, and vanilla extract.
Soups, Sauces, and Dressings
Add chia seeds or gel to help thicken any soup or stew, sauce, or salad dressing and give it a nutritional boost. For example, chia can create a thicker consistency for a hot and sour soup or a chicken stew. It can be a great addition to yogurt-based sauces. And it can add protein, fiber, and essential fatty acids to your favorite vinaigrette.
Baked Goods
You can use chia gel to replace fats like butter or oil in baked goods. Just combine 1 tablespoon of chia seeds with 4 ounces of water to make the gel. It might take some experimenting before you strike the right balance in your baked goods, but chia can be a nutritious addition to whole-wheat breads, muffins, and scones, and even those special-occasion cakes.
Meatballs and Burgers
Chia can also help transform lean meatballs and burgers into more nutritious fare. Just give your chia seeds a spin in the spice grinder, blender, or coffee grinder before adding them.
Desserts
If you’re looking for a healthy way to satisfy your sweet tooth on Phase 2, chia seeds make an excellent ingredient for fruit and yogurt parfaits. Simply combine the chia seeds with fat-free Greek yogurt in a blender, and then layer the yogurt mixture with fruit of your choice in a parfait glass. Or you can simply sprinkle the seeds on top.
One of the latest trends in health food is the chia seed. Chia is beginning to “superseed” flax in popularity because chia seeds are more nutritious, easier to use, and stay fresh longer — and they can be eaten whole or ground, or in the form of a gel, while still retaining all of their nutrients. But what is a chia seed and how do you use it?
If your only point of reference for the chia seed is the kitschy novelty Chia Pet, you’re not far off — it’s the same plant. Chia was first cultivated in Mayan and Aztec cultures thousands of years ago. The tiny chia seeds come in both black and white varieties (though there is virtually no difference in the nutrients between the two varieties).
Chia seeds are being touted as a superfood because they are a complete protein and a great source of fiber, antioxidants, and heart-healthy omega-3 fatty acids.
Chia seeds can be enjoyed on all Phases of the South Beach Diet. However, like all seeds, chia seeds are calorie-dense, so we recommend sticking to 3 tablespoons (1 oz.) maximum per day. The flavor of chia is slightly nutty, though it can be so mild that you might not taste it at all. The seeds are extremely versatile and can be used in a variety of ways. When mixed with a liquid like water, juice, or yogurt, chia forms a natural mucilage, or gel, which can be used as a thickening agent.
If you’re looking to boost your fiber, protein, omega-3 or antioxidant intake, here are some interesting ways to start incorporating chia into your daily diet:
Smoothies
Chia seeds can be used as a natural thickener for smoothies. You can soak the whole seeds and add the chia gel to the other ingredients before blending or stir the seeds into your smoothie after blending. The whole chia seeds will add fiber and a crunchy texture to smoothies.
Oatmeal
Oatmeal is a great make-ahead meal for Phase 2 dieters that can be prepared overnight in a slow cooker for a quick take-along breakfast in the morning. Chia seeds can help thicken the mixture and provide a neutral-nutty flavor. Enjoy a cup of oatmeal with some chopped dried apples or cranberries, ground cinnamon, fat-free or 1% milk, and vanilla extract.
Soups, Sauces, and Dressings
Add chia seeds or gel to help thicken any soup or stew, sauce, or salad dressing and give it a nutritional boost. For example, chia can create a thicker consistency for a hot and sour soup or a chicken stew. It can be a great addition to yogurt-based sauces. And it can add protein, fiber, and essential fatty acids to your favorite vinaigrette.
Baked Goods
You can use chia gel to replace fats like butter or oil in baked goods. Just combine 1 tablespoon of chia seeds with 4 ounces of water to make the gel. It might take some experimenting before you strike the right balance in your baked goods, but chia can be a nutritious addition to whole-wheat breads, muffins, and scones, and even those special-occasion cakes.
Meatballs and Burgers
Chia can also help transform lean meatballs and burgers into more nutritious fare. Just give your chia seeds a spin in the spice grinder, blender, or coffee grinder before adding them.
Desserts
If you’re looking for a healthy way to satisfy your sweet tooth on Phase 2, chia seeds make an excellent ingredient for fruit and yogurt parfaits. Simply combine the chia seeds with fat-free Greek yogurt in a blender, and then layer the yogurt mixture with fruit of your choice in a parfait glass. Or you can simply sprinkle the seeds on top.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
All About Straberries/DD/5/11/12
by ami » Fri May 18, 2012 10:48 am
All About Strawberries
Whether you’re adding strawberries to your breakfast cereal or yogurt, using them to prepare a vinaigrette for your salad, or eating them as a healthy dessert, these plump, sweet berries can enhance many meals. Strawberries are rich in dietary fiber and vitamin C; in fact, they have more vitamin C than any other berry. Strawberries are at their peak from April through July, but they are usually available year-round in supermarkets. You can start enjoying strawberries on Phase 2 of the South Beach Diet.
Buying Strawberries: Strawberries do not ripen any further once they’ve been picked, so it’s best to buy fully ripe ones and use them within a few days of purchase. Avoid choosing strawberries that are dull in color, have green or yellow splotches or mold on the skin, or have berry stains on the bottom of the box; these are signs that the berries have passed their peak ripeness. Seek out berries that are grown locally or are sold in farmers’ markets as they tend to be fresher and they’re less likely to be bruised. Perfectly ripe berries should be richly red, plump, and uniform in color.
Storing Strawberries: Be sure to discard any mushy or overripe strawberries since they may cause others to spoil more quickly. Don't rinse the berries until you're ready to eat them — washing them ahead of time can lead to spoilage. Store and chill strawberries in the refrigerator or freeze them. To freeze strawberries, spread them out in a single layer on a plate or cookie sheet and put them in the freezer until just frozen. Once they are frozen, transfer the berries into a plastic bag and place them back into the freezer, where they can be kept for up to a year.
Preparing Strawberries: When you're ready to eat your berries, rinse them well with water (to remove any pesticide residue) with the leafy cap intact. (Removing the cap before washing will cause the berries to absorb water.) Using a paring knife, remove the leafy cap and the white "hull." Once cleaned and cut, the strawberries are ready to be eaten on their own or used as an ingredient in other dishes. As an occasional treat, try them dipped in a bit of melted dark chocolate.
Whether you’re adding strawberries to your breakfast cereal or yogurt, using them to prepare a vinaigrette for your salad, or eating them as a healthy dessert, these plump, sweet berries can enhance many meals. Strawberries are rich in dietary fiber and vitamin C; in fact, they have more vitamin C than any other berry. Strawberries are at their peak from April through July, but they are usually available year-round in supermarkets. You can start enjoying strawberries on Phase 2 of the South Beach Diet.
Buying Strawberries: Strawberries do not ripen any further once they’ve been picked, so it’s best to buy fully ripe ones and use them within a few days of purchase. Avoid choosing strawberries that are dull in color, have green or yellow splotches or mold on the skin, or have berry stains on the bottom of the box; these are signs that the berries have passed their peak ripeness. Seek out berries that are grown locally or are sold in farmers’ markets as they tend to be fresher and they’re less likely to be bruised. Perfectly ripe berries should be richly red, plump, and uniform in color.
Storing Strawberries: Be sure to discard any mushy or overripe strawberries since they may cause others to spoil more quickly. Don't rinse the berries until you're ready to eat them — washing them ahead of time can lead to spoilage. Store and chill strawberries in the refrigerator or freeze them. To freeze strawberries, spread them out in a single layer on a plate or cookie sheet and put them in the freezer until just frozen. Once they are frozen, transfer the berries into a plastic bag and place them back into the freezer, where they can be kept for up to a year.
Preparing Strawberries: When you're ready to eat your berries, rinse them well with water (to remove any pesticide residue) with the leafy cap intact. (Removing the cap before washing will cause the berries to absorb water.) Using a paring knife, remove the leafy cap and the white "hull." Once cleaned and cut, the strawberries are ready to be eaten on their own or used as an ingredient in other dishes. As an occasional treat, try them dipped in a bit of melted dark chocolate.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Learn About Tofu-DD-5-2-12
by ami » Tue May 22, 2012 11:40 am
Learn About Tofu
You don’t have to be a vegetarian or vegan to experiment with tofu. Also known as “bean curd,” tofu is an excellent source of soy-based protein and iron and it lends itself to a variety of delicious, healthy dishes. Tofu can be found in a number of different forms: Silken tofu (or Japanese-style tofu) is softer, smoother, and generally better for creamier dishes, while regular tofu (or Chinese-style tofu) is firmer and more granular in texture. It works especially well in stir-fries, stews, soups, salads, and more. You can enjoy a 1/2 cup serving of any variety of tofu on all Phases of the South Beach Diet.
Buying and Storing Tofu
Both silken and regular tofu can be purchased at an Asian market or health food store and many supermarkets now carry both types. Each type comes in varying degrees of firmness: soft, firm, and extra-firm. Light silken tofu is also available. Additionally, there are ready-to-eat baked and marinated versions of regular tofu available in a variety of flavors, from Italian to Asian.
Regular tofu is always packed in water and sold refrigerated. Once opened, it should be kept refrigerated in a tightly sealed plastic or glass container with water to cover. Changing the water daily should keep the tofu fresh for up to a week (it should not smell sour). Avoid purchasing the loose water-packed tofu found in large crocks or open buckets, as these can be subject to contamination. Regular tofu can be frozen for up to three months. Once defrosted, tofu has a nice caramel color and a chewier, more absorbent texture. To freeze tofu, simply drain it, then wrap tightly. Once thawed, squeeze out any water and break it into small pieces.
Silken tofu is usually sold in vacuumed-packed containers that do not need to be refrigerated and can last for years on the shelf unopened. This type of tofu can generally be found in the Asian-food section or international-foods aisle of major supermarkets. Be sure to refrigerate it after opening, however, and use as soon as possible. Unlike regular tofu, silken tofu does not respond well to freezing.
Cooking With Tofu
The kind of tofu you use depends on what you plan to cook. Silken tofu is ideal for puddings, smoothies, dips, soups, salad dressings, sauces, pie fillings, and other creamy desserts (even cheesecake!). Regular tofu is an excellent meat replacement and delicious marinated for stir-frying, sautéing, or grilling. It’s also great in baked tofu dishes or in any dish in which you want the tofu to retain its shape. Try it crumbled and scrambled as well.
Unless you’re making a soup, it’s best to press as much water as possible out of regular tofu before cooking with it. Press it between paper towels or a kitchen towel, then cut it into the desired shape you need for your recipe. Silken tofu should not be pressed, since it’s the water content that gives it a creamy texture.
Whatever way you choose to prepare tofu, don’t be afraid to experiment.
You don’t have to be a vegetarian or vegan to experiment with tofu. Also known as “bean curd,” tofu is an excellent source of soy-based protein and iron and it lends itself to a variety of delicious, healthy dishes. Tofu can be found in a number of different forms: Silken tofu (or Japanese-style tofu) is softer, smoother, and generally better for creamier dishes, while regular tofu (or Chinese-style tofu) is firmer and more granular in texture. It works especially well in stir-fries, stews, soups, salads, and more. You can enjoy a 1/2 cup serving of any variety of tofu on all Phases of the South Beach Diet.
Buying and Storing Tofu
Both silken and regular tofu can be purchased at an Asian market or health food store and many supermarkets now carry both types. Each type comes in varying degrees of firmness: soft, firm, and extra-firm. Light silken tofu is also available. Additionally, there are ready-to-eat baked and marinated versions of regular tofu available in a variety of flavors, from Italian to Asian.
Regular tofu is always packed in water and sold refrigerated. Once opened, it should be kept refrigerated in a tightly sealed plastic or glass container with water to cover. Changing the water daily should keep the tofu fresh for up to a week (it should not smell sour). Avoid purchasing the loose water-packed tofu found in large crocks or open buckets, as these can be subject to contamination. Regular tofu can be frozen for up to three months. Once defrosted, tofu has a nice caramel color and a chewier, more absorbent texture. To freeze tofu, simply drain it, then wrap tightly. Once thawed, squeeze out any water and break it into small pieces.
Silken tofu is usually sold in vacuumed-packed containers that do not need to be refrigerated and can last for years on the shelf unopened. This type of tofu can generally be found in the Asian-food section or international-foods aisle of major supermarkets. Be sure to refrigerate it after opening, however, and use as soon as possible. Unlike regular tofu, silken tofu does not respond well to freezing.
Cooking With Tofu
The kind of tofu you use depends on what you plan to cook. Silken tofu is ideal for puddings, smoothies, dips, soups, salad dressings, sauces, pie fillings, and other creamy desserts (even cheesecake!). Regular tofu is an excellent meat replacement and delicious marinated for stir-frying, sautéing, or grilling. It’s also great in baked tofu dishes or in any dish in which you want the tofu to retain its shape. Try it crumbled and scrambled as well.
Unless you’re making a soup, it’s best to press as much water as possible out of regular tofu before cooking with it. Press it between paper towels or a kitchen towel, then cut it into the desired shape you need for your recipe. Silken tofu should not be pressed, since it’s the water content that gives it a creamy texture.
Whatever way you choose to prepare tofu, don’t be afraid to experiment.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
Barbecue Buying tips-5-25-12
by ami » Fri May 25, 2012 11:47 am
Barbecue Buying Tips
Grilling is a healthy and fun way to prepare some of your favorite foods. Whether it’s hamburgers, chicken kebabs, pork tenderloin, sirloin steak, seafood, or vegetables, a grill is especially handy for cooking up delicious warm-weather fare. If you haven’t purchased a grill yet, now’s the time — in fact, grills may even be on sale this Memorial Day. But the question of whether to invest in a gas model or buy one that uses charcoal often perplexes homeowners. Both have their advantages and disadvantages, but whichever you choose, you’ll love the variety of delicious grilled foods you can add to your cooking repertoire. Before you buy, consider the pros and cons listed below.
Charcoal Grill Pros
Inexpensive
Easy to move around
Charcoal imparts a unique smoky flavor to food
Charcoal Grill Cons
Difficult to light
Hard to clean
Doesn’t always cook the food evenly
Charcoal Grill Buying Tips: When buying a charcoal grill, make sure you choose one with a large surface area, a sturdy cover, and an adjustable vent. It’s also a good idea to buy a chimney along with it. A chimney is a cylindrical device used for lighting charcoal briquettes. It allows you to light your charcoal easily and evenly without the use of lighter fluid, which can give your food a chemical flavor.
Gas Grill Pros
Easy to light
Easy to clean
Great temperature control
Gas Grill Cons
Can be expensive
Can be heavy and cumbersome
Doesn’t impart the smoky flavor of charcoal, although you could use soaked wood chips
Gas Grill Buying Tips: When buying a gas grill, look for one that heats quickly and is sturdy enough to last. Choose one with a porcelain-coated grate that’s easy to clean, plus any extra features, like side burners and under-grill storage, that appeal to you.
Grilling is a healthy and fun way to prepare some of your favorite foods. Whether it’s hamburgers, chicken kebabs, pork tenderloin, sirloin steak, seafood, or vegetables, a grill is especially handy for cooking up delicious warm-weather fare. If you haven’t purchased a grill yet, now’s the time — in fact, grills may even be on sale this Memorial Day. But the question of whether to invest in a gas model or buy one that uses charcoal often perplexes homeowners. Both have their advantages and disadvantages, but whichever you choose, you’ll love the variety of delicious grilled foods you can add to your cooking repertoire. Before you buy, consider the pros and cons listed below.
Charcoal Grill Pros
Inexpensive
Easy to move around
Charcoal imparts a unique smoky flavor to food
Charcoal Grill Cons
Difficult to light
Hard to clean
Doesn’t always cook the food evenly
Charcoal Grill Buying Tips: When buying a charcoal grill, make sure you choose one with a large surface area, a sturdy cover, and an adjustable vent. It’s also a good idea to buy a chimney along with it. A chimney is a cylindrical device used for lighting charcoal briquettes. It allows you to light your charcoal easily and evenly without the use of lighter fluid, which can give your food a chemical flavor.
Gas Grill Pros
Easy to light
Easy to clean
Great temperature control
Gas Grill Cons
Can be expensive
Can be heavy and cumbersome
Doesn’t impart the smoky flavor of charcoal, although you could use soaked wood chips
Gas Grill Buying Tips: When buying a gas grill, look for one that heats quickly and is sturdy enough to last. Choose one with a porcelain-coated grate that’s easy to clean, plus any extra features, like side burners and under-grill storage, that appeal to you.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
How to Buy the Freshest Fish/DD/6/12/12
by ami » Tue Jun 12, 2012 11:03 am
How to Buy the Freshest Fish
Fish is a staple of the South Beach Diet for many reasons. For one thing, fish is an excellent source of lean protein. Additionally, many types of fish are rich in heart-healthy omega-3 fatty acids and most contain essential vitamins and other nutrients that can help prevent heart disease, diabetes, depression, and some cancers. Fish can also be cooked quickly and easily, and it lends itself to a variety of seasonings and ingredients. But how can you tell if the fish you buy is fresh? Follow these tips to help you purchase the tastiest fish.
Look for bright clear eyes. If you’re buying whole fish to save money (and having your fish purveyor fillet it for you), bright, bulging clear eyes are an indication of freshness. Although dull-eyed fish may be safe to eat, they are past their prime and peak freshness. If the eyes are sunken or discolored, then the fish may not be fresh.
Take a whiff. Some people are turned off by the idea of eating fish because of its strong taste and smell. When you first enter a fish market and you detect a strong overly fishy odor, chances are some of the fish are old or are not properly refrigerated. A reputable fish market should not smell strongly of fish. Fish that have lighter or milder flavors and smells are halibut, flounder, sole, mahi mahi, sea bass, and grouper. Ask the dealer to point out the freshest unfrozen fish and those that have been previously frozen. The dealer can also tell you which fish has been caught wild or farmed.
Observe the color. The flesh of fish fillets should look firm, bright, and clear. For instance, fresh tuna will have a dark red color, and farm-raised salmon will be bright pink. Wild salmon is generally redder than the farm-raised variety; white fish should have a clear appearance. As a general rule, avoid all fish that have any discoloration or show signs of dryness or aging. On whole fish, the gills should be deep red and the skin vibrant and unbroken.
Check the placard. Most grocery store fish departments will use placards to label the fish as either fresh or frozen. Note that there’s nothing wrong with a frozen piece of fish — in fact some frozen fish are fresher because they’re frozen at sea immediately after being caught. Local fish tend to be fresher than those that have been shipped.
Fish is a staple of the South Beach Diet for many reasons. For one thing, fish is an excellent source of lean protein. Additionally, many types of fish are rich in heart-healthy omega-3 fatty acids and most contain essential vitamins and other nutrients that can help prevent heart disease, diabetes, depression, and some cancers. Fish can also be cooked quickly and easily, and it lends itself to a variety of seasonings and ingredients. But how can you tell if the fish you buy is fresh? Follow these tips to help you purchase the tastiest fish.
Look for bright clear eyes. If you’re buying whole fish to save money (and having your fish purveyor fillet it for you), bright, bulging clear eyes are an indication of freshness. Although dull-eyed fish may be safe to eat, they are past their prime and peak freshness. If the eyes are sunken or discolored, then the fish may not be fresh.
Take a whiff. Some people are turned off by the idea of eating fish because of its strong taste and smell. When you first enter a fish market and you detect a strong overly fishy odor, chances are some of the fish are old or are not properly refrigerated. A reputable fish market should not smell strongly of fish. Fish that have lighter or milder flavors and smells are halibut, flounder, sole, mahi mahi, sea bass, and grouper. Ask the dealer to point out the freshest unfrozen fish and those that have been previously frozen. The dealer can also tell you which fish has been caught wild or farmed.
Observe the color. The flesh of fish fillets should look firm, bright, and clear. For instance, fresh tuna will have a dark red color, and farm-raised salmon will be bright pink. Wild salmon is generally redder than the farm-raised variety; white fish should have a clear appearance. As a general rule, avoid all fish that have any discoloration or show signs of dryness or aging. On whole fish, the gills should be deep red and the skin vibrant and unbroken.
Check the placard. Most grocery store fish departments will use placards to label the fish as either fresh or frozen. Note that there’s nothing wrong with a frozen piece of fish — in fact some frozen fish are fresher because they’re frozen at sea immediately after being caught. Local fish tend to be fresher than those that have been shipped.
Ami in OH
-
ami - Posts: 4576
- Joined: Mon May 31, 2004 4:05 pm
- Location: Dayton, OH
26 posts
• Page 1 of 2 • 1, 2
Who is online
Users browsing this forum: No registered users and 2 guests
All brand names, product names, image or logo used on this website are trademarks, trade names, service marks or registered trademarks of their respective owners.