Potassium

We all know that bananas are a great source of potassium, but what the heck do we need potassium for in the first place?

The question is, what doesn't potassium do? This mineral is an electrolyte, which means it maintains the body's fluid levels. It helps to regulate blood pressure and heart function. Those with hypertension can benefit from potassium because it counters the effects of sodium. Potassium neutralizes acids in your body (think of all the coffee and soda you're drinking!), helps with arthritic problems, headaches and migraines, is a natural pain desensitizer, and is crucial for waste elimination.

AKA, we all need postassium, and lots of it. Bananas aren't the only snack with loads of the stuff... try sweet potatoes, tomatoes, yogurt, prunes, carrots, tuna, cod, spinach, peaches, apricots, and milk.

Best Date Ever

Have you ever had a date? No, not the kind where you wear a skirt and get a free dinner out of somebody, the kind of sweet fruit that has brown wrinkly skin and kind of looks like a fried june bug but tastes really delicious?

YOU GOTTA TRY THEM!

We've been giving a lot of them away at the Neighborhood Partnership Programs but nobody wants them because they look gross. Truth be told, they're chock full of vitamins and minerals. They are high in iron, potassium, magnesium, manganese, calcium and copper. They help with constipation, intestinal disorders, abdomincal cancers, weight gain and heart problems. Your body will love you if you put some dates into your diet!!

While they're great just as a snack food, here's a yummy recipe that makes for a fun appetizer.

Bacon and Dates
Ingredients:
Dates
Almonds
Strips of Bacon

Directions: Preheat broiler. Slit dates and insert 1 almond into each date. Wrap 1 slice of bacon around each date and secure with toothpick. Broil for 10 minutes or until bacon is browned and crisp.

Cooking class

Anyone in the Lansing area interested in a basic cooking class? I'm hosting a series of cooking classes every Wednesday in April. The class will be held at the MSU Extension Office kitchen at the Ingham County Health Department:

5303 South Cedar St.      (On CATA bus #6)
Lansing, MI 48911

April 6th 3-4:30pm
April 13th 3-4:30pm
April 20th 3-4:30pm
April 27th 3-4:30pm

The program is FREE and each session you attend comes with one Dairy or Produce voucher (worth $5), as well as some ingredients we've used during that session. If you complete all four sessions, MSU Extensions will provide you with a cookbook!

To register please call Molly at (517) 482-1270.

And stay warm!

World Salt Awareness Week

Hello all, I wanted to make it known that this week (March 21-27) is World Salt Awareness Week. Salt is hidden in lots of foods you may not expect to be salty, like tomato soup, frozen pizza, breads and dairy products. The average American eats over 5,000 mg of salt daily; the recommended amount of salt intake is less than 1,500 mg.

Take the time to read nutrition labels and pay attention to the sodium content. Many canned soups, frozen dinners, and sauce mixes can contain more than half of your daily recommended amount of salt. Try to eat fresh fruits and vegetables that are naturally low in sodium, or look for "low-sodium" versions of your favorite foods.

A diet with too much salt can cause hypertension which is also known as "the silent killer". Hypertension causes virtually no symptoms but exponentially increases your risk for coronary heart disease and stroke. The best way to be aware of your salt intake is to read nutrition labels, eat fresh rather than canned or frozen, and get your blood pressure checked regularly. A healthy blood pressure is below 120/80.

Check out these websites for further information!
http://www.cdc.gov/salt/
http://www.cdc.gov/salt/wsaw.htm
http://www.cdc.gov/dhdsp/vital_signs.htm

Manganese

I think I'll keep posting little bits about trace minerals that our bodies need but we know very little about!

Yesterday I stopped by the Maple Syrup Festival at Fenner Nature Center. We learned all about collecting and evaporating the sap, condensing maple syrup to maple cream and maple sugar (and ate Maple Sundaes, yum). I got a chance to glance at the nutrition facts for maple sugar, and truth be told, it is a wonderful and more natural substitute for white or brown sugar. There are lots of health benefits to using maple sugar, including its great source of zinc, potassium, iron, and especially manganese (1 serving has 165% of your daily value) that you can't find in other forms of sugar.

So why do we need manganese? For tissue and bone formation, blood-clotting purposes, proper digestion, and sex hormones. It also has antioxidant properties, helping to neutralize all of the radical oxygens (bad guys) floating around in your body. Low levels of manganese can contribute to infertility, bone malformation, weakness, and even seizures.

Thankfully, there are lots of sources of manganese to ensure you get your daily recommended amount (between 2-5 milligrams). Sources include avocadoes, nuts and seeds, pineapple, spinach, broccoli, whole grains, egg yolks, oranges, beans, and green leafy vegetables. So do your bones, blood, and fertility a favor, and go make some whole grain waffles with pure maple syrup, a spinach-and-egg sandwich, or eat some whole grain chips with avocado. Yum!

Chromium

Chromium might sound like something you put on your car's wheels, or some sort of magnetic metal, but actually chromium is a trace mineral that we all need as part of our diets to function properly. Chromium helps with metabolizing sugar and storage of fats, carbs, and proteins. Chromium can regulate hunger, reduce cravings, and help control fat and cholesterol levels in the blood. Without sufficient chromium, you may experience frequent hunger, cold hands, dizziness, excessive thirst and/or frequent urination.

Excellent sources of chromium include Brewer's Yeast (beer!), whole wheat bread, rye bread, oysters, peas, potatoes, green peppers, eggs, chicken, and apples. Instead of going out and buying an unecessary supplement that could lead to chromium toxicity, try incorporating any of these foods into your daily diet.

Plantains

I made a batch of plantain chips this weekend. We were distributing plantains at the Partnership this Saturday and many people weren't quite sure what to do with them. Justifiably so, as plantains are a tropical fruit and we Michiganders don't see them too often in the stores. They are more prevalent in the southern region of the United States, as well as Central and South America and parts of Africa. When I studied abroad in Ecuador, I had patacones (fried plantain chips) almost every day, and dang, they were delicious.

If you do find plantains in the store, they are usually pretty cheap. Don't be afraid to pick up a few and try them out. They are not bananas, and are not generally eaten raw. Some refer to plantains as a cross between a banana and a potato, because they do have a sweet taste as they ripen but cook more like a potato (you can mash them, grill them, fry them, bake them...).  Plantains in the green stage (underripe) will be the least sweet and are used more for savory dishes. They sweeten in the yellow and black stages of ripeness (like bananas), so these are generally used for sweet and dessert dishes.

Any way you prepare them, plantains are a great source of fiber and vitamins C, A, and B6. They are also high in magnesium and folate, which help the body produce and maintain new cells.

So here's how I whipped these babies up:

Molly's version of patacones:
Ingredients:
2 green/yellow plantains, peeled and cut into 1/4-inch thick slices
olive or vegetable oil
salt and pepper
your favorite salsa or dipping sauce

Directions:
Generously coat a large skillet with olive or veggie oil and turn the heat up to medium-high. When oil is heated, throw the plantain slices in, single-layered. Sprinkle with salt and pepper to taste, and fry plantains on each side for at least 2-3 minutes. You may not be able to fit all of your slices in the skillet at once so it may take a few rounds of frying. When plantains are crispy on the outside, but not burned, transfer them to a paper towel to cool and soak up the excess oil.

Enjoy these little buggers with salsa or other dipping sauces of your choice. Makes a great side dish to a well-balanced meal. I dare you to try it!!!! :)

Homemade Pasta!

A couple of nights ago, I tried my hand at making pasta noodles from scratch for the first time. It was a success, I think? I mean, they tasted freakin' good. The noodles didn't exactly look like the spaghetti noodles you buy at the store, but tasted delicious with my veggie and tomato sauce.

If you're feeling adventurous, I suggest you try making your own homemade pasta. It's almost too easy and all you need is flour and eggs.

Noodles
Ingredients: (makes 2 servings)
1 cup all-purpose flour
1 egg
A few drops of water if necessary

Directions:
Combine flour and egg in a mixing bowl. Mix together to form a thick dough. Add a little water to make the dough a little stickier and knead-able if you need it. When dough is formed, roll out very thin with a rolling pin. If the dough is wet, sprinkle with flour and let dry for a few minutes. Then roll up the thin dough like a jelly roll, and cut it into 1/2 inch (width-wise) noodles. Drop them in a pot of boiling water for 3-5 minutes or until tender (but still a little chewy).

I didn't unwrap the rolls when i put them into the boiling water, so my pasta was more like spiral-y fettucini noodles. You might try unwrapping them first, or making different cuts in your dough to produce different pasta shapes. I'd also like to try whole-wheat flour next time! Have fun!!

I also found this article recently because my roommate is addicted to Diet Pepsi. They line our refrigerator door and it is always fully stocked. I know there are tons more Diet Soda Addicts out there, and if you are one, check this out... you might be surprised.

http://us.cnn.com/2011/HEALTH/03/01/diet.soda.health/index.html