Making Yogurt

Making Yogurt

As promised, a how-to for making your own delicious yogurt. The recipe is fairly simple: milk and starter culture, but which milk and culture to use may take some experimentation. You can make yogurt using nearly any milk you like. I'm a fan of whole milk, but my mother uses 1% or skim, and a friend swears by almond and coconut milks. I say, use whichever milk makes you happy, but keep in mind you'll need specific starters for non-dairy options.

Once you have the milk nailed down, it's time to choose a culture. Do you want to use a yogurt maker? Should the yogurt be very thick, or more loose? Tangy or mild? Choose a Thermophilic culture for use with a yogurt maker, and Mesophilic culture if you will not use a yogurt maker.

If you want to have your yogurt taste exactly like your favorite brand, you'll need to use a little of the store-bought variety as your starter. This is a quick and easy way to "get your feet wet," but you can't continually reuse the starter. You can probably get a few batches in before starting over though, so it's still worth the effort in terms of money saved and processing avoided.

Should you want to make a clean break from store-bought yogurts, there are many companies which sell starter cultures both online and in store. You can choose the single use starters, which will behave similarly to our first option in that you'll need a new starter culture every batch or every few batches. Heirloom cultures, on the other hand, can be used indefinitely by saving back a little yogurt from each batch to serve as the starter for the next batch. I use a heirloom culture and love it, but it does require some diligence. Should I forget to save back or properly store the starter for my next batch, I start over with a new starter.

Thickness and flavor are little less black and white. Traditionally, Greek yogurts are more tangy, Bulgarian more mild, and several others can be found along the tartness scale. You can also play with the incubation time to affect flavor: longer = more tart. Thickness is generally more to do with the culture type, and whether you allow some of the whey to drain before eating. Piima is fairly thin, while Viili is much thicker. My personal favorite is the heirloom Bulgarian culture. This comes out thick and creamy, with just a little tartness.

Down to business: start with about 2 1/2 cups milk. In a large pot, bring the milk to 190F being careful not to allow it to boil. Stir A LOT, nearly constantly. Remove from heat and allow the milk to cool to 100F (check and stir periodically to avoid the occasional "skin" that can form). Whisk in your starter (about a cup if using store brand, 1/2 cup or so if heirloom), then pour the milk into your incubator. Set the timer according to the incubator instructions (usually between 6 and 10 hours). When the yogurt has incubated, chill and either drain to thicken more or serve as is. A little berry puree and some honey is one of my favorite flavorings!

Yogurt

Yogurt

It seems like every time I walk by the cheese and yogurt section at the grocery store, there's another new yogurt in the cooler making wild claims about what it can do for me. Don't get me wrong, I love yogurt, but I'm reminded of the adage about taking things with a grain of salt when I see some of the miracles being promised. While I admit we don't yet know all the health benefits of some foods (yogurt included), there are a few things we do know: you can expect some digestive benefits when consuming yogurt with certain live bacteria cultures, greek yogurt tends to  have more protein than other varieties, and it can be a healthy substitution for many other foods in your diet. This being said, all yogurts are not equal, and some may be no more healthy than your favorite frozen dessert. How is this possible? It's all in the processing. Check out these facts and recipes below for more yogurt ideas!

Did you know:

- Several of the yogurt brands in grocery stores have added sugars, thickeners, or secondary pasteurization processes that kill the bacteria in their products. This means that many, if not most, of the benefits in having eaten the yogurt are lost and you may as well have eaten ice cream.

-Making yogurt at home is an easy and inexpensive way to be sure you're getting the most from your yogurt (recipe and how-to next week).

-Heirloom yogurt cultures can be used indefinitely, some strains began to be used for starters thousands of years ago.


Breakfast

Greek Yogurt Parfait

Lunch

Chicken Salad Pita

Dinner

Souvlaki with Tzatziki

 

Spinach

Spinach

Spinach! I love spinach, for so many reasons. Admittedly, one of those reasons is a gruff sounding cartoon sailor...but hey, it works. Recent studies have shown the depiction of spinach a miracle food may not be altogether wrong. It has been shown to provide protection against inflammation for your digestive system, help to increase bone health, and even provide some protection against aggressive form of prostate cancer! Check out more fun facts and spinach recipes below!

Did you know:

-Spinach is native to Persia (modern day Iran), and made it's way to the U.S. in 1806 after traveling to China (7th century) and Europe (12th century).

-Two U.S. towns claim to be the "spinach capital of the world," and celebrate spinach with the Alma, Arkansas festival in April and a Popeye statue in Crystal City Texas.

-Popeye is given credit by the U.S. spinach industry for driving a 33% increase in our spinach consumption in the 1930's.

Breakfast:

Spinach Frittata

Lunch:

Baby Spinach Salad with Grilled Salmon 

Dinner:

Sautéed Spinach


Oranges

Oranges

There are few things I remember from my 5th grade nutrition class, but among them is the knowledge that oranges = vitamin C. While an orange does have about as much vitamin C as the average person needs in a day to fight off dangerous afflictions like scurvy (it's not just for old-time sailors, read more), this isn't all it brings to the table. Significant amounts of  fiber, folate, and  vitamin B1 are also found in oranges. Find more fun facts and recipes for oranges below!

Did you know:

-One orange has as much fiber as 7 bowls of cornflakes

-The orange is not named for its color, rather from a sanskrit word "naranga," based on the Tamil word for fragrant (naru)

-Only about 20% of the oranges grown today are eaten as oranges. Juices, extracts, and preserves consume the other 80%

Breakfast:

Orange Muffins

Lunch:

Orange and Avocado Salad

Dinner:

Steak and Cilantro/Orange Salsa


Potatoes

Potatoes

Potatoes have gotten a bad rap in recent years as merely filler food, but with an average 4 grams of protein, 20% of your daily vitamin C, and 1.5 times the potassium of a banana, potatoes are much more than just alright. Whether you like them baked, mashed, or roasted, get ready pass the potatoes guilt-free as part of your next delicious and healthy meal. Try our tasty recipe ideas and fun facts below!

Did you know:

-You won't "lose all of the nutrients" if you peel a potato. The majority of nutrients are in the potato itself

-Americans eat an average 110 lbs. of potatoes each year (and that's still half what Europeans eat)!

-Potatoes turn green from light exposure, and may have a bitter taste if the green is not cut away

Breakfast:

Country Potato Breakfast Bowls

Lunch:

Potato Cakes and Simple Salad

Dinner:

Shepherd's Pie


Edamame

These immature soy beans are sweeping the healthy snack community, have you tried them yet? (Don't worry, until my son brought them home from a birthday party two years ago, I'd never heard of Edamame either).

Ignore, for a moment, the words soy and beans while I convince you that green and healthy food isn't always bad. First, they don't require a lot of work to taste good - steamed with a little salt and pepper is delicious! Second, Edamame is a source of complete protein (has all 9 amino acids, just like eating meat) and provides 20-25% of the average adult's recommended intake. Third, and most important, my kid will eat them. Not only will he eat them, he will eat them without catsup. To explore the magic of this healthy treat for yourself, check out these recipes and fun facts below!

Did you know:

-Most of the Edamame found in stores has been steamed and then frozen - it's ready to eat!

-The entire Edamame bean is edible (pod and all)!

-We have evidence of Edamame as a domesticated food source nearly 1000 years ago.

Breakfast: Vegetable Frittata with Edamame 

Lunch: Spinach and Arugula Salad with Edamame

Dinner: Chicken Stir fry

Snack: Edamame Dip



Gluten-Free Chocolate Chip Cookies

Gluten-Free Chocolate Chip Cookies

Very few things make us feel quite so nice as warm cookies. When those cookies happen to be our giant Gluten-Free Chocolate Chip Cookies? Well, let's just say I've never seen a plate of vegetables disappear so fast as when one of these are on the line!

What is gluten and why is gluten-free so special, you ask? Gluten is the product of two proteins, gliadin and glutenin, found in some cereal grains (like wheat). It causes the chewy/elastic texture we love so much in our breads. For someone with gluten-intolerance (celiac disease) or gluten-sensitivity, eating gluten can cause a range of problems - stomach discomfort, trouble absorbing nutrients, and intestinal damage to name a few.

But you aren't gluten-intolerant or sensitive? While a completely gluten-free diet is not recommended for those who don't have trouble with the proteins, there's no harm in enjoying some of the fun flavors and treats made with gluten-free foods! Check it out for yourself with the information and recipes below.

Did you know:

-One in 141 people (or less than roughly 1% of the population) have celiac disease.

-Gluten-intolerance and wheat allergy are not the same thing, and, luckily, many children (about65%) outgrow a wheat allergy by age 12.

-North American varieties of wheat contain more gluten than those grown in Europe

Breakfast:

Pear and Bacon Casserole

Lunch:

Chicken Salad Pita

Dinner:

Cookie-Crusted Beef

Dessert:

Strawberry Cookie Parfait



Gnocchi

Gnocchi

What is Gnocchi, exactly? Gnocchi are small Italian dumplings, usually made of potato, and served as a traditional starch or pasta. They've been around for hundreds of years (even before there were potatoes in Europe) and have been made out of everything from bread crumbs or semolina, to mashed vegetables. What can you make with gnocchi, one might ask? Pretty much anything, because they're just that awesome. They go well with pasta sauces, in soups/stews, or they can be prepared just as you would regular diced potatoes. Check out these recipes and fun facts below for more gnocchi news!

Did you know:

-The ridges in gnocchi (how they get so much yummy sauce to stick to them) were traditionally made by rubbing the dough against a cheese grater.

-One to one, potatoes have more potassium than bananas.

-Potatoes were originally domesticated in Peru and Bolivia, they didn't make it to Europe until Spanish explorers came across it in the 1500's.

Breakfast:

Gnocchi Bowl

Lunch:

Roast chicken with pesto and gnocchi

Dinner:

Hearty Chicken and vegetable soup with gnocchi (add some ground red pepper or minced serrano for a little heat!)

Dessert:

Baked apples and gnocchi



Pasta's Predecessor: The History of Gnocchi. Retrieved from http://www.saveur.com/article/food/history-of-gnocchi

Potato History | The History of Potatoes | Potato Fun Facts. Retrieved from https://www.potatogoodness.com/potato-fun-facts-history/

 

 

 

 

Blueberries

Blueberries

Blueberries are known as Little Blue Dynamos, and for good reason. These tiny berries can fulfill nearly a quarter of your daily vitamin C needs, and provide more than 3g of fiber, in just one 80 calorie serving. They are also high in manganese, which is thought to promote healing and bone health in addition to helping your body to better process certain nutrients - cholesterol and carbs watch out!

With all of the awesomeness that is the blueberry, you're probably wondering how you might fit a few into your already busy day. Try these recipes and tips below to experience your own day with blueberries!

Did you know:

-While blueberries are grown in many places around the globe, North America grows 90% of world's supply.

-Native Americans used blueberries to soothe a cough.

-July is National Blueberry Month

Breakfast:

Blueberry Coconut Scones & Lemon Blueberry Parfait

Lunch:

Grilled Chicken Salad with Blueberry Vinaigrette

Dinner:

Blueberry-stuffed Pork Loin - great with green beans and fruit salad!

Dessert:

Easy Blueberry Napoleons



Thompson, C. (n.d.). The Health Benefits of Blueberries. http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_  

Health Benefits of Blueberries - U.S. Highbush Blueberry Council. (n.d.). http://www.blueberrycouncil.org/healthy-living/health-benefits-blueberries/