Comparing Nut Butters

Posted in Food Comparisons by MichelleSmithRD

We all know nut butters are full of healthy fats but did you know each one has different nutrients too? Natural nut butters will separate leaving oil at the top. Store upside down to make mixing easier

Almond

Nondairy source of calcium
Vitamin E

Cashew

Magnesium
Zinc
Selenium

Peanut

Protein powerhouse – 8 grams in 2 Tbsp
Phytosterols that can help keep HDL & LDL cholesterol at the right levels

Hazelnut

Top source of folate

Walnut

Nonfish source of omega-3 fatty acids
High in healthy PUFAs

Pistachio

Ideal option for staving off hunger as it keeps blood sugar levels in check

Reference:

Brody, Barbara. “Get nutty.” Better Homes & Gardens. March 2016. 166.

16Jan2015

Comparing Date Varieties

Posted in Food Comparisons by MichelleSmithRD

Khadrawi:

Classic soft variety
Rich flavor that’s not too sweet

Dayri:

Strong flavor
Hint of vanilla
Large
Dry

Amber:

Dry
Pretty color and shape
Very sweet cinnamon flavor

Yellow Barhi:

Can be eaten when not fully ripe
Have a crisp texture of an apple
Flavor that is fresh and slightly astringent
Considered a delicacy in old-world date-growing regions

Kustawi:

Fine dessert date
Date-y flavor that isn’t cloying

Zahidi:

Sometimes known as the butter date
Pale color
Subtle flavor
Likeable for people who think they don’t like dates

Medjool:

Known as the queen of dates
Large
Pillowy texture
Very sweet, strong flavor

Deglet Noor:

Dry
Chewy
Medium-sweet
Complex flavor
Nutty and evocative of brown sugar

Barhi:

Luscious and full-bodied flavor
Delicate skin
Melting texture
Reminiscent of caramel pudding

References:

Carey, Sarah et al. “A glossary of dates.” Martha Stewart Living. February 2015. 91.

15Jan2015

Comparing Forms of Blueberries

Posted in Food Comparisons by MichelleSmithRD

Fresh:

Availability: Since fresh blueberries are available year round, we can find them in stores no matter the season.
Choose: a silvery bloom indicates freshness
Storage: refrigerate, best used within 10 days, rinse just before use
Use: yogurt, fruit salad, oatmeal, cereal, salsa, sauces, grain & green salads, iced tea, lemonade, cocktails, parfaits, tarts, pies, cheesecakes

Frozen:

A household must-have
Storage: will last for up to 6 months, best used within 10 months
Availability: You can buy frozen blueberries in the grocery store, or stock up on fresh in the summer and freeze them yourself
Use: smoothies, sauces, compotes, jams, chutneys, burgers, sorbets, pancakes, French toast, blintzes, baked desserts

Dried:

Taste & texture: sweet and chewy
Storage: cool, dry place, use within 10 months
Use: trail mix, energy bars, sauces, jams, syrups, liqueurs, flavored vodka, vinegar, sandwich spread, chicken salad, grain or green salad, muffins, breads, scones, cakes, cookies, chocolate bark, baked apples
Find: in the produce or snack section of your grocery store

Freeze Dried

Freeze dried blueberries are blueberries that have had all off the water extracted from them
Storage: once they get wet, they re-hydrate, so store them in a cool, dry space, best used unopened within 10 years, within 12 months after opening
Use: trail mix, cereal, ice cream, rice crispy snacks, grain salads, waldorf salad, pudding, cookies, cobbles or reconstitute and stir into muffins and pancakes
Taste: sweet, yet mildly tart
Find: online or in the snack section of your grocery store.

Powdered:

You can grind freeze dried blueberries into a fine powder
Storage: store in a dry place, best used within 2 years unopened, within 12 months after opening
Use: yogurt, smoothies, sauces, salad dressings, mix into spice rubs for meat, fish or chicken, cooked cereal, lemonade, cocktails, ice cream, truffles, frosting, gelatin, glaze, panna cotta, meringues, whipped cream

Canned:

Also a household must-have.
Use: perfect for whipping up delicious smoothies, last minute desserts, and kid-friendly recipes

Juice & Concentrate:

From pressed fresh blueberries
Storage: unopened at room temperature, refrigerate, freeze, best used within 9 months unopened, refrigerate after opening and use within 10 days
Use: agua fresca, lassi, cocktails, iced tea, lemonade, vinaigrettes, marinades, glazes, BBQ sauce, ketchup, sweet sauces
Find: juice in grocery stores, order concentrate online

Pureed:

Storage: best used within 2 years frozen, refrigerate after opening and use within 10 days
Use: sweet or savory sauces, dips, vinaigrettes, smoothies, sodas, cocktails, lemonade, gelatin, mousse, parfaits, cake or pie fillings, pudding, frozen desserts, plate smears
Find: order puree online

References:

“Forms of blueberries.” (13 Jan 2015). Retrieved from http://www.blueberrycouncil.org/blueberry-cooking-tips/forms-of-blueberries/

7Jan2015

Comparing Citrus

Posted in Food Comparisons by MichelleSmithRD

Citrus fruits and naturally fat-, sodium-, and cholesterol-free. They are one of the best sources of vitamin C. All parts of citrus can be used, pulp, juice, and zest. The acidity enhances and helps bring out other flavors in both sweet and savory dishes. Keep at room temperature for a few days or in the crisper drawer for a few weeks. Keep away from apples & pears which emit ethylene gasses that accelerate ripening

Citron

Use: rind is candied and used in fruitcake and other sweets, pickled, or eaten raw with rice

Grapefruit

Good source of: fiber, vitamin A, vitamin C
Flavor: tart & slightly sweet
Size: one of the largest citrus fruits
Look: yellow skin, thick white pith, juicy segments that range from light blush to dark ruby color
Use in: jams and jellies because of the pectin
Pairs with: seafood, avocado

Kumquat

Native to: China
Good source of: fiber, vitamin C
Flavor: tart pulp, sweet skin
Uses: thicken sauces

Lemon

Good source of: vitamin C
Flavor: sour, acidic, some sweetness
Use in: salad dressing, marinades, cakes, cocktails – balance savory or sweet dishes
Pairs with: berries, cream, honey, seafood, garlic, chicken, soup, pasta
Look for: the heavier the lemon, the juicier it will be

Lime

Good source of: vitamin C
Size: notably smaller than lemons
Look: bright green skin, greenish flesh
Flavor: sour, acidic, some sweetness & floral aftertaste
Uses: sour base for beverages, flavor enhancer for savory dishes, make curd for bars & pies
Common cuisine: Mexican, Thai, Vietnamese, Persian
Pairs with: strawberry, tropical fruits, seafood

Orange

Good source of: fiber, potassium, vitamin C
Varieties: Valencia, navel, Cara Cara, blood
Pair with: chocolate

Pomelo aka pummelo

Good source of: folate, vitamin C
Flavor: sweet, mild, similar taste to a grapefruit without some of the bitterness
Pairs with: salad, poultry
Use in: salsa, jam, cocktails
Size: largest citrus
Look: green skin, thick interior pith, pale pink segments

Tangelo

Good source of: fiber, vitamin C
Cross between: grapefruit and tangerine
Flavor: sweet but tangy
Uses: eat raw as a snack, juice, add to salad dressings or sauces

Tangerine

Good source of: vitamin C
Flavor: sweet and sour
Use in: savory or sweet dishes
Pairs with: dark chocolate

Yuzu

Native to: East Asia
Flavor: sour
Uses: ceviches, key ingredient in Japanese ponzu sauce
Pair with: seafood, caramel, grapefruit, green tea

Reference:

Moore, Marisa. “Citrus appeal”. Food and Nutrition. January/February 2015. 22-23.

“Everything you need to know about citrus.” Misfits Market. Retrieved from https://blog.misfitsmarket.com/citrus-guide-facts-oranges-tangerines-pomelos-grapefruit-lemons-limes/?lid=nyfd6a8ijqyn&utm_source=braze&utm_medium=email&utm_campaign=Newsletter_What%27sInOurBoxes#216_Citrus%20week&utm_content=cta1

6Nov2014

Comparing Breads

Posted in Food Comparisons by MichelleSmithRD

Breads from around the globe come in a variety of different textures, shapes, and flavors. Here are some examples along with explanations of the different classifications.

Yeast Breads

Yeast breads use yeast as the leavening agent to help dough rise.

Brioche
- Origin: French
- Flavor: rich
Baguette
- Origin: French
- Shape: long, thin loaf with crispy crust
Bauernbrot
- Origin: German
- Taste: sourdough
Challah
- Origin: Jewish
- Texture: braided
- Use: Sabbath
Cherniy hleb
- Origin: Russian
- Color: black
Kulich
- Origin: Eastern Orthodox
- Flavor: sweet
- Use: Easter

Pan de jamon
- Origin: Venezuelan
- Flavor: stuffed with ham, raisins, and olives

Flat Breads

Flat breads are thin & flat as the name implies. Some must be leavened while others do not include any leavening agents.

Foccacia
- Origin: Italian
- Cooking: in oil and can be leavened
Pita
- Origin: Greek
- Cooking: in oil and can be leavened
Frybread
- Origin: Native American
- Cooking: in oil and can be leavened
Naan
- Origin: Indian
- Cooking: Tandoor-baked
Lavash
- Origin: Middle-Eastern
Tortillas
- Origin: Mexican
- Shape: round
- Flavor: corn or wheat
Bammy
- Origin: Jamaican
- Flavor: cassava
Lefse
- Origin: Norwegian
- Flavor: potato
Matzah
- Origin: Jewish
- Texture: cracker-like

Quick Breads

These breads do not require kneading or rising time since a leavening agent such as baking powder or baking soda helps the dough rise quickly when it’s combined with a liquid. Eggs may also help leaven quick breads.

Popovers
- Origin: American version of English Yorkshire pudding
- Texture: hollow, light, and airy roll
Buttermilk biscuits
- Origin: Southern American favorite
- Cooking: uses buttermilk
Soda bread
- Origin: Irish
- Cooking: uses soda as a leavening agent
Cornbread
- Origin: American
- Flavor: cornmeal
- Variations: johnnycakes, corn pone, and hushpuppies
Boston brown bread
- Origin: American
- Cooking: steamed, traditionally baked in a can
- Flavor: sweetened with molasses

References

Neville, Kerry. “Our global bread basket”. Food & Nutrition. November/December 2014. 19

3Oct2014

Comparing Vinegars

Posted in Food Comparisons by MichelleSmithRD

Apple cider vinegar

Origin: comes from the alcohol of fermented apples
Flavor: mild
Use: suitable for a wide variety of recipes, a fruity way to spruce up salads and slaws

White vinegar

Origin: made from fermented, distilled alcohol
Flavor: very strong taste and smell.
Use: commonly used for pickling, and you’ll find it in mustard, ketchup and salad dressings.

Red and white wine vinegars

Origin: made from fermented wines
Taste: red wine vinegar has a sharper taste
Use: can be used interchangeably in recipes but as white wine vinegar is clear, it’s a good choice when you don’t want to affect the color of your recipe. Wine vinegars perk up the flavor of salad dressings and meat marinades.

Rice vinegar

Origin: made in China and Japan from fermented rice wine
Flavor: has a milder, sweeter taste than wine vinegars, one of the least acidic varieties
Use: great for stir fry and Asian slaws, try a drizzle in your tomato sauce

Balsamic vinegar

Origin: produced in the U.S. is made from fermented grape juice and grapes although traditional balsamic vinegar is made in Italy from aged, unfermented grape juice, making it more expensive
Flavor: this dark-brown vinegar tends to have a sweet and sour taste
Use: pairs well with savory and sweet dishes, reduce on the stove for a sweet flavor

Malt vinegar

Flavor: pungent
Use: perfect for flavorful fish

Vinegar does not have to be refrigerated but should be tightly closed and stored in a cool, dark place. After opening, vinegar is good for a year, so you have plenty of time to try the many flavors. Toss after that time as flavors might begin to diminish.

Reference:

“Sour Power”. Weight Watchers. July/August 2015. 60.
Sawyer, Mary-Jo. (2014, October 3). “Practical nutrition: vinegar has many uses in cooking.” Retrieved from http://www.timesdispatch.com/entertainment-life/food-dining/practical-nutrition-vinegar/article_c77997ca-353a-56c9-aa2c-553196996b1d.html