Food & Drink Articles

Article / Updated 09-11-2024

If you’re looking for a refreshing way to get your daily dose of caffeine, look no further than cold brew coffee. This versatile drink is super easy to make at home and will save you tons of money compared to coffee shop and restaurant versions. Cold brew vs. iced coffee Are you curious if there’s a difference between cold brew and iced coffee? There are several differences, in fact. These drinks differ in the way that they are made, and those methods affect the finished products’ flavor and texture. Iced coffee can be made by pouring hot coffee over ice or cooling hot coffee to room temperature before pouring over ice, but though these methods are fast, they don’t produce a consistently great taste. Pouring hot coffee over ice necessarily dilutes the coffee, resulting in weak flavor. Cooling the coffee before pouring it over ice is better, but this process produces a fairly acidic drink. The best way to make a cold coffee drink takes more time, but it’s worth the wait. Cold brew coffee is made by leaving coffee grounds to steep undisturbed in room-temperature or cold water at least overnight. This slow-and-steady cold brew method allows the coffee flavor to gradually seep into the water and creates a smooth beverage. Because cold brew uses a higher coffee grounds-to-water ratio and because the coffee grounds soak in the water for such a long time, cold brew is also often more caffeinated than iced coffee or hot coffee per ounce. Iced coffee Cold brew Quick as a cup of hot coffee Slow process can take up to 24 hours Can be acidic or bitter Smooth, less acidic taste Same caffeine as hot coffee May have more caffeine Same cost as hot coffee to make Costs more because it uses more coffee grounds Drink right away for best flavor Keeps fresh in a sealed container in the fridge for up to 2 weeks How to make cold brew You can make cold brew coffee at home easily. Starbucks and a few other brands make premeasured filter packs filled with coffee grounds and sealed so you can soak them in water and then just remove them like a tea bag. These are foolproof, but they’re also pricey compared to regular coffee. Fortunately, you can DIY cold brew coffee easily. This recipe makes enough coffee to store in the fridge and drink all week. If you want to make more (or less), you can easily adjust the recipe. Just keep in mind that you need about an ounce of coffee for each cup of water. You need the following: A large plastic or glass pitcher with a snug-fitting lid (a large mason jar also works well) 8 cups of cold, filtered water 1/2 pound of medium roast coffee (grind it fresh if you can for the best flavor, but pre-ground works fine, too) A fine-mesh sieve, cheesecloth and colander, or a good old drip brew coffee machine (for straining) Pour the water into the pitcher or jar and add the ground coffee; mix well. Attach the lid securely. At this point, you can choose whether you want to leave it on the counter or refrigerate while it steeps. The counter takes less time; you can leave it overnight, and it will be ready in the morning. If you leave it in the fridge, it takes 18 to 24 hours. The two different methods produce very subtle variations in flavor and texture; chilling the water while the coffee steeps produces a slightly less acidic, smoother beverage. When you’re ready, remove the grounds from the coffee. You can do this a number of ways. The easiest way is to pour the whole mixture through a fine-mesh sieve if you have one. If you don’t, a cheesecloth-lined colander works, but it can be a bit messy. Here’s another simple method, if you have a drip coffee machine and paper filters handy: Simply put the filter in the coffee maker’s brew basket, pour the mixture slowly into the filter, and then close the filter and let it drip into the empty pot below. (Don’t turn it on! You’re just using the filter.) You have to repeat this method a few times because the basket doesn’t hold all of your coffee at once. Do you need a cold brew coffee maker? Cold brew coffee makers are a luxury item and aren’t necessary for a great cup of cold brew, but they sure make the process easier. They’re a great option for anyone who wants to make and enjoy this drink on the regular. Some of the benefits of a cold brew coffee maker include these: They’re not too expensive (most cost around $25). They have indicator lines that make it easy to measure your coffee and water. Cold brew coffee machines make it easy to strain the coffee with minimal effort. Some cold brew coffee machines have a timer on top to remind you when to strain it and how long it has been in the fridge. They’re probably more attractive than the random pitcher you have in your cabinet. Recipes for cold brew coffee Get creative when flavoring your cold brew coffee. You can use any commercial sweeteners or syrups you like or get creative and flavor it yourself. While the coffee is steeping, you can add any of the following: A cinnamon stick or two Whole spices like cloves or allspice A vanilla bean or 2 teaspoons of vanilla extract A handful of fresh mint leaves You can use regular sugar to sweeten your cold brew coffee, but it may be a bit grainy since the cold beverage doesn’t fully dissolve the sugar. One way around this is to make a simple syrup like most coffeehouses use. It’s very easy to do. Just mix sugar and water at a ratio of 1:2 in a small saucepan and bring to a simmer. Stir the mixture until all the particles of sugar are dissolved, and let the syrup cool completely. Pro tip: Add cinnamon sticks, sliced fresh ginger, or whole cloves to the syrup while it boils and then strain them out at the end for delicious flavored syrup. You can store your simple syrup in an airtight jar for a week. How to make Thai iced coffee from cold brew Another popular way to enjoy cold brew takes its inspiration from Thai iced coffee. In Thailand, coffee is traditionally sweetened and creamed simultaneously with sweetened condensed milk, which is shelf stable and lasts longer than refrigerated dairy in the country’s tropical climate. Sweetened condensed milk gives the drink a thick, very sweet taste that’s hard to beat. Ingredients: 8 oz. cold brew coffee Ice 1–3 tablespoons of sweetened condensed milk, to taste Pour a serving of cold brew coffee into a tall glass, add ice, and instead of adding milk, add sweetened condensed milk. Swirl it around and enjoy the thick, sweet syrup A Latin American twist on this recipe uses dulce de leche in place of the sweetened condensed milk for a delicious caramel flavor. Dulce de leche, or sweet milk, is simply sweetened condensed milk that has been cooked until caramelized. You can buy dulce de leche already made in the Latin American section of most grocery stores, but it’s also very easy to make your own. All you need is a can of sweetened condensed milk and a large stockpot. Simmer the unopened can of sweetened condensed milk in a large pot of water for three or four hours, adding more water as needed. Afterward, let the water and can cool down, and then move the can to cool completely in the refrigerator before opening (take care not to open it until it’s totally cooled; otherwise it will splash you with boiling syrup, so be careful!). Other ways to drink cold brew coffee at home Cold brew is a versatile drink. You can Pour cold brew over vanilla ice cream to enjoy a coffee float. Blend cold brew coffee with ice (and ice cream, if you like) for a tasty frozen drink. Mix cold brew coffee with a shot or two of Kahlua, amaretto, Cointreau, or Bailey’s Irish Cream for a refreshing adult beverage. Freeze it in an ice cube tray to make ice cubes for your cold brew, ensuring it doesn’t water down as you drink it. Pour cold brew coffee into a Popsicle mold and freeze it. (This is even better if you swirl in a little sweetened condensed milk!)

Article / Updated 09-11-2024

The trend we know as "juicing" didn't really become popular until around 2010. Today, you can find all types of juicers on the market to help you get more fruits and vegetables into your diet. While juicing daily can bring a lot of health benefits, there are also some risks with juicing, especially for people with certain health conditions or who take prescription medication. Understand the risks involved with juicing so you can make the best decisions for you and your family. Health Benefits of Juicing In general, anything that gets you to include more fruits and vegetables into your diet is good for you. Proponents of juicing say that it’s a relatively easy and delicious way for people who wouldn’t otherwise eat the recommended amount of fresh fruits and vegetables to get them into their diet. Make sure you know which fruits and vegetables to avoid juicing before you get started. In addition to getting these added nutrients, there are several other benefits of juicing as part of your daily routine. There’s some controversy in the medical world over whether the risks of juice cleanses outweigh the benefits, with some experts expressing concern that extreme juice cleanses can cause more harm than good. However, adding a glass of freshly squeezed juice to your diet every day, generally, can positively impact your health. Juicing can add good bacteria to your gut A lot of research suggests the connection between gut health and overall health. Specifically, having the right kind of bacteria in your gut can help you feel better physically and mentally. The best way to improve your gut health through juicing is by using cruciferous vegetables, which are rich in prebiotics. Prebiotics are fermentable carbohydrates that nourish your intestines. They can help you feel fuller for longer, plus they aid in digestion, boost immunity, and reduce inflammation. You can take prebiotic supplements, or you can get the benefits by eating foods that are rich in prebiotics. Examples of vegetables that contain beneficial prebiotics include cauliflower, broccoli, cabbage, collard greens, radish, kale, rutabaga, and brussel sprouts. Studies that look specifically at the connection between juicing and gut health are limited. One small research study found that participants who did a three-day juice cleanse had a heightened sense of wellbeing 14 days after the cleanse was over. Researchers contributed this to the altered intestinal bacteria that resulted from the juice cleanse Juicing can help cancer patients Juicing can’t cure cancer, but it can make it easier for patients undergoing chemotherapy treatments to get essential vitamins and nutrients into their diets. Your doctor can advise you on what type of diet you should follow and will likely tell you not to follow a strictly liquid diet. For patients undergoing chemotherapy and other cancer-fighting treatments, juicing can be an easy way to get essential nutrients when eating whole fruits and vegetables is too much. Add protein-filled flaxseed, yogurt, milk, or peanut butter to your juice to add calories and help you retain muscle mass. Juicing aids fast and easy digestion Because juicing removes the fibrous pulp, the juice that gets left is really easy for your body to digest, and digestion happens quickly. Just keep in mind that because you aren’t getting the benefits of the fiber from the fruits and vegetables you juice, you do still need to incorporate whole fruits and vegetables into your daily diet. Juicing shouldn’t replace whole fruits and vegetables; it should supplement them. If you want to get the added benefits of fibrous pulp, you can add extracted pulp to other dishes, like muffins or soups. You can also rotate between blending and juicing, since. Juicing can combat adrenal fatigue It’s common to get rundown from time to time. After all, stress is part of our busy lives. But when your body gets overstressed and rundown, it can lead to something referred to as adrenal fatigue. Adrenal fatigue is a term used to describe a condition in which your adrenal glands are overworked, usually from stress and burnout. While many experts in the medical field don’t consider adrenal fatigue to be a diagnosable condition, many people still experience symptoms of it and find relief by changing their diet. to nourish your adrenal glands and recover from burnout and chronic stress. Juicing can help you lose weight—if you do it right It’s true that juicing can help you lose weight, but only if you take a thoughtful approach to it. Juice fasts are trendy, but they can actually lead to weight gain if you drink juices that are made from mostly fruits and are therefore loaded with sugar. Plus, because you aren’t getting the filling fiber from the fruits and vegetables you juice, you might end up feeling hungry and bailing on your cleanse altogether. In general, adding more fruits and vegetables to your diet by starting your day off with juice from your juicing machine can contribute to a healthier lifestyle and lead to gradual weight loss. Juice cleanses can temporarily help you lose weight since they’re extremely calorie restrictive, but they don’t provide a permanent weight loss solution. You’re best off using a juicer to improve your diet, not to replace whole foods. Risks of Juicing While juicing has plenty of health benefits, there are also some risks you should be aware of before you dive in. In general, it’s best to add juicing to your diet in addition to eating whole foods instead of going on a juice cleanse to replace whole foods. Going on a juice fast or juice cleanse can be detrimental to your health by depleting your body of vital nutrients. Talk to your doctor if you have any specific concerns before you start juicing, especially if you’re taking any type of prescription medication or have a chronic condition. Juice goes bad fast Fresh juice is great, but only for a limited time. Only make enough juice for one serving and drink it immediately. It’s easy for bacteria to can get into unpasteurized juice, which can lead to food poisoning. People who are especially at risk are children, the elderly, and anyone who has an immune disorder. Juicing can negatively interact with medication Talk to your doctor if you’re taking prescription drugs before you start juicing, as some drugs can negatively interact with key ingredients in fresh juice. For example, the blood thinner Warfarin can work improperly in patients who get a huge dose of vitamin K in their diet from foods like kale and spinach. Grapefruit juice can be harmful for people taking certain statins to manage their cholesterol by blocking an important enzyme that controls how your body absorbs drugs. In addition, drinking grapefruit juice while you’re taking statins can cause pain in your joints and muscles, muscle breakdown, liver damage, and even kidney failure. The FDA also warns that grapefruit can interact with certain medications that treat everything from allergies to high blood pressure. Your doctor can help you determine which fruits and vegetables are safe to juice with and which ones you should avoid based on your medical history and your current list of prescribed medications. Juicing can hurt your kidneys Some research suggests that juice cleanses can hurt your kidneys and lead to kidney stones or other kidney problems. This tends to be a concern for people who have an existing kidney condition or for people who do extended juice cleanses. Juices are high in oxalate, which can contribute to kidney malfunction. Talk to your doctor before you start juicing if you have, or have ever had, kidney problems. Juicing can lead to dehydration It sounds counter intuitive but drinking too much juice can actually dehydrate you. That’s because some juices have a diuretic effect, which can lead to diarrhea and dehydration. Having a daily glass of juice shouldn’t cause you to become dehydrated but going on a juice fast or juice cleanse can have this effect. Stop juicing if you start getting headaches, feeling lightheaded, or experience diarrhea as these are all signs that you’re dehydrated. Juicing can be harmful for people with diabetes Because juicing takes out all the fibrous pulp, it essentially all goes straight into your bloodstream. If you’re drinking juice that’s full of fruits and loaded with sugar, that can make your blood sugar spike, causing problems for anyone, especially people who have diabetes. In fact, a Harvard study determined that people who were considered pre-diabetic were 21 percent more likely to get diabetes when they drank juice instead of whole fruits. If you’re pre-diabetic or diabetic, talk to your doctor before you start juicing. Juicing can be beneficial as long as you’re juicing the right combination of fruits and vegetables. Bottom line Juicing in moderation as part of a healthy lifestyle can give your body valuable nutrients and encourage you to eat more fruits and vegetables. If you have specific health concerns, consult with your doctor before you start juicing to make sure you’re using the right combination of ingredients. Juicing at home is easier and less expensive than buying juice from the store or from a juice bar. Plus, you get to choose exactly what ingredients you add to your juice to make your own delicious concoctions anytime you want. Are you ready to try juicing? Check out our top picks for juicers and see what different types of juicers are on the market so you can get the best one for your lifestyle.

Cheat Sheet / Updated 08-28-2024

When crafting that perfect salad, you need to know how to select the best green for the bowl and whisk up a simple and delicious salad dressing. If you’re in a hurry, you need tips for pulling together a quick and easy salad, too. Get your salad bowls ready — here are some tips to get started! Listen to the article:Download audio

Cheat Sheet / Updated 08-12-2024

Diabetes is a condition that is largely self-managed. Successful management hinges on discovering how what you eat affects your blood-glucose levels and your overall health and well-being. Carbohydrate foods are digested into glucose, which is the primary fuel used by your brain, muscles, and other tissues and organs. You can employ carb counting and portioning tools such as the plate method to assure you eat a balanced diet and get the right amount of carbohydrate to meet your needs. Your food choices impact more than just your blood-glucose levels; your overall diet affects your quality of life and long-term health. You can enjoy eating while optimizing nutrition. Here are some tips for improving selections within all food groups.

Cheat Sheet / Updated 04-12-2024

Planning what you eat, your activity level, and the amount of food you eat are all powerful steps to improving your health. Managing diabetes means prioritizing your health and the way that you feel. Choosing the best foods and discovering how to combine them is key to achieving the best, most delicious, enjoyable, and sustainable diet.

Article / Updated 02-26-2024

Springtime in the Mediterranean (March through May) brings warm weather and new crops such as brightly colored, pencil-thin asparagus; dark leafy greens; and artichokes. Nothing is quite like seeing these welcoming veggies lined up in the produce aisle or at the farmers' market after a long, cold winter. Here are some simple Mediterranean-inspired veggie dishes to go along perfectly with a spring meal. Roasted Grapes with Walnuts and Feta Preparation Time: 8 minutes Cook Time: 15 minutes Yield: 4 servings 1 pound red grapes, washed, dried and de-stemmed 2 tablespoons extra-virgin olive oil 1 tablespoon honey 2 tablespoons balsamic vinegar 1/4 cup walnuts 1/4 cup feta Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper and spread the grapes out evenly. In a small bowl, whisk the olive oil, honey, and vinegar and drizzle over the grapes to coat. Place the grapes in the oven and drop the heat to 400 degrees. Roast the grapes for 15 minutes. To serve, top the grapes with the walnuts and feta. PER SERVING: Calories 234 (From Fat 119); Fat 14g (Saturated 3g); Cholesterol 8mg; Sodium 91mg; Carbohydrate 28g (Dietary Fiber 2g); Protein 3g. Braised Artichokes Preparation Time: 25 minutes Cook Time: 23 minutes Yield: 6 servings 4 small artichokes 1 lemon 1/4 cup extra-virgin olive oil 1 leek 4 cloves garlic, sliced 1/4 cup mint or basil, chopped 1-1/2 cups chicken stock 1/2 cup white wine Salt to taste Using a sharp knife, cut off the tip of the artichoke stems and remove the artichokes' tough outer leaves. Cut a 1/2-inch piece off the top of each artichoke and trim any remaining thorns on the tips. Cut the artichokes in half. Place all the halves in a large bowl of water. To prevent browning, slice the lemon in half, squeeze the juice into the water, and place the lemon halves in the water as well. Using a spoon or paring knife, cut out the purple choke (not to be confused with the heart) in the center of the artichoke. Slice each artichoke half into 4 to 6 wedges and return them to the lemon water. In a Dutch oven, heat the olive oil over medium heat. Cut the leek into 1/4-inch slices, separate the rings, and rinse well to remove any sand. Add the leeks and garlic to the heated olive oil and sauté for 6 minutes. Drain the artichokes and pat dry. Add the mint and artichokes to the pan and continue to cook over low heat for 2 to 3 minutes. Pour in the stock. Bring the pot to a boil, reduce the heat to a simmer, and cover for 10 minutes. Stir in the white wine and simmer uncovered for 5 to 10 minutes or until tender. Season with salt and serve. PER SERVING: Calories 152 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 1mg; Sodium 113mg; Carbohydrate 12g (Dietary Fiber 5g); Protein 4g. You can save time by using frozen artichoke hearts rather than cutting them fresh. Just thaw them out and skip to Step 3. Leeks are grown in sandy soil, so rinsing fresh leeks well and separating the rings to remove all sandy debris is important. Grilled Fennel Preparation Time: 5 minutes Cook Time: 8 minutes Yield: 4 servings 2 fennel bulbs 1 tablespoon plus 1 tablespoon extra-virgin olive oil 1⁄8 teaspoon salt 1⁄8 teaspoon red pepper flakes 1 orange 1/4 cup raw almonds, chopped Heat a grill over medium-high heat. Cut the fennel bulbs in half, drizzle them with 1 tablespoon of the olive oil, and season with the salt and red pepper flakes. Grill the fennel for 4 to 6 minutes on each side. Using a sharp knife, cut the skin away from the orange, removing the white outer portion. Cut the orange in half; break it into segments. Toast the almonds in a skillet over medium heat for 3 to 4 minutes, stirring or tossing constantly to avoid burning. Sprinkle the almonds over the orange slices. Thinly slice the fennel and toss it with the orange slices and almonds. Drizzle with the remaining olive oil and serve. PER SERVING: Calories 169 (From Fat 103); Fat 11g (Saturated 1g); Cholesterol 0mg; Sodium 235mg; Carbohydrate 16g (Dietary Fiber 6g); Protein 4g. You can see how to cut fennel for this recipe here.

Article / Updated 02-01-2024

Mistakes are bound to happen as you explore barbecue cooking, but they are a part of the BBQ adventure. Here are five rookie mistakes to avoid: Being in a hurry. If you want fast, cook a grilled cheese. If you want barbecue, chill out. Slow is the essence of barbecue. Cooking at low temperatures for a goodly amount of time is what makes barbecue barbecue and makes the meat melt in your mouth. Before you cook, put some thought into how much time you're going to need, how you want to season or sauce your product, and the sides you want to serve with it. Good planning makes you less likely to get distracted when your meat needs you most. Taking meat from fridge to fire. Putting meat onto the grate right from the refrigerator adds a lot of cold air to your smoker, and that's likely to lead to condensation of creosote from the charcoal. The creosote floats up via the smoke and onto your meat, adding an undesirable flavor and texture. So let your meat sit at room temperature for about an hour before cooking. Most recipes count on your doing so and advise cooking times that are based on the meat starting at about room temperature. Letting meat rest at room temperature for more than an hour is a bad idea. When it gets too warm, it also becomes susceptible to bacteria. Adding sauce too early. Two mainstays of barbecue sauces, sugar and tomatoes, have low heat tolerance and cook faster than meat. Apply these types of sauces too early and you'll end up with a burnt, black, crackling coating before the meat is done. So wait until the meat is almost finished cooking before you add a sweet sauce with tomatoes. A minute or two on each side of the meat over a low to moderate flame is all the time the sauce needs to add taste and texture. Poking holes into the meat. Don't use a fork to move the meat. You want to keep the precious juices inside the meat, so use tongs. Stab it, and you provide a sure route for the juices to ooze out, taking with them any hope you had for great barbecue. Forgetting rest time: Slice into meat before giving it a chance to rest, and you lose almost half the juices. Meat juices go where the heat is lowest, so give them a chance at your cutting board and they run for it. Allow the meat to rest after you take it off the heat: The juices will be reabsorbed by the proteins that set them free in the first place. Cut into a well-rested piece of meat, and you find tender juiciness rather than a puddle around your desiccated pork chop.

Article / Updated 01-02-2024

No matter what country you live in, nothing tastes as good as a perfectly cooked steak. Eat steak the Mediterranean way: smaller portion sizes and amazing fresh flavors and ingredients. Although the serving may be smaller, the taste quotient is just as high. You can make up for the smaller size by adding an amazing legume or vegetable dish. As you slow down and enjoy your steak, you see how living the Mediterranean lifestyle offers better health and more flavor than you may have experienced with your old recipes. Zesty Mediterranean Flank Steak Preparation time: 30 minutes, plus marinating time Cook Time: 20 minutes Yield: 6 servings Zest and juice of 1 lemon, plus 1 tablespoon juice 1 tablespoon fresh rosemary, minced 4 cloves garlic, minced 1/4 cup plus 1 tablespoon extra-virgin olive oil 1/4 teaspoon sea salt 2 pounds flank steak, trimmed of excess fat 2 avocados, cubed 2 tomatoes, cubed 1/4 cup parsley, chopped Salt and pepper to taste Whisk together the lemon juice (minus 1 tablespoon) and zest, rosemary, garlic, 1/4 cup of the olive oil, and the sea salt in a small bowl. Pour the mixture over the meat in a glass dish and flip the meat to coat; cover and marinate in the refrigerator for 2 to 12 hours. Heat the grill over medium-high heat. Combine the avocados, tomatoes, parsley, and remaining lemon juice and olive oil. Allow the flavors to blend at room temperature while the meat cooks. Grill the meat for 6 to 8 minutes until it reaches the desired doneness (3 to 4 minutes on one side and 2 minutes on the other). Remove the meat from the heat and cover with foil for at least 5 minutes before slicing. Slice the meat on the bias for serving. Season the tomato and avocado mixture with salt and pepper and divide evenly over each flank steak serving. PER SERVING: Calories 350 (From Fat 192); Fat 21g (Saturated 7g); Cholesterol 92mg; Sodium 191mg; Carbohydrate 8g (Dietary Fiber 4g); Protein 32g. Filet with Gremolata Preparation time: 15 minutes Cook Time: 16 minutes Yield: 4 servings Four 5-ounce filets of steak 1/2 teaspoon sea salt 1/2 teaspoon pepper 1⁄3 cup gremolata Season the meat with the salt and pepper and allow the meat to come to room temperature. Heat the grill over medium heat. Cook the filets for 4 to 6 minutes on each side or until they reach the desired doneness. Remove the meat from the heat and cover with foil for 5 minutes. Spoon the gremolata evenly over the top of each serving and serve. PER SERVING: Calories 361 (From Fat 234); Fat 26g (Saturated 7g); Cholesterol 88mg; Sodium 368mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 29g. You can find gremolatas with a variety of fresh herbs. Thyme, rosemary, oregano, and mint make great additions to this recipe.

Article / Updated 01-02-2024

The Mediterranean diet includes a specific balance of foods that's high in vitamins, minerals, and antioxidants and contains the perfect balance of fatty acids. Alas, you can't just eat your way to Mediterranean health. Living a healthy lifestyle means you have to look at all aspects of your life. Along with the food plan is a way of life that includes regular physical activity and time for rest, community, and fun; for the folks on the Mediterranean coast, this combination seems to have created that ever-elusive life balance. To tie all the Mediterranean diet and lifestyle concepts together, Oldways Preservation and Exchange Trust came up with the Mediterranean Food Guide Pyramid based on the dietary traditions of Crete, other parts of Greece, and southern Italy around 1960, when chronic diseases such as heart disease and cancer were low. As you can see, the focus is on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil. Note also the importance of fun activities, time shared with family and friends, and a passion for life. Focusing on healthy fats Although Mediterranean residents don't consume a lowfat diet, their dietary pattern is considered heart-healthy. How can that be? Not all fats are created equal. People in the Mediterranean consume more of the healthier types of fats (monounsaturated fats and polyunsaturated omega-3 fatty acids) and less of the omega-6 polyunsaturated fatty acids and saturated fats other cultures tend to overload on. Instead of focusing on total fat intake, these folks maintain a healthier ratio of these different groups of fats than you see in the United States; they consume about 35 percent of their total daily calories from fat, but less than 8 percent of their calories come from saturated fats. According to the National Health and Nutrition Examination Survey, the average intake of saturated fats in the United States is 11 percent of daily calories. To start rebalancing your fat ratio, limit your use of fats such as butter and lard in cooking and use more olive oils or avocadoes for spreads. Don't say "cheese": Using dairy in moderation You may think of the Mediterranean as a cheese-eater's heaven, but the truth is that the Mediterranean areas we focus on don't consume a lot of cheese. Dairy is consumed on a daily basis in the Mediterranean diet, and cheese (along with yogurt) is a common source of calcium; however, moderation is the key (isn't it always?). Incorporate two to three servings of full-fat dairy products daily. One serving may include an eight-ounce glass of milk, eight ounces of yogurt, or an ounce of cheese. Eating primarily plant-based foods One of the most important concepts of the Mediterranean diet pattern is consuming tons of plant foods such as fruits, veggies, legumes, and whole grains. People in the Mediterranean commonly eat five to ten servings of fruits and vegetables each day, which often means having two to three vegetable servings with each meal. Other daily staples include legumes such as beans, lentils, and peas, and whole grains such as bulgur wheat or barley. Foods in these categories are naturally low in calories and high in nutrients, which makes weight- and health-management easy. Begin by finding ways to incorporate more unprocessed plant foods in your diet on a daily basis. Punching up the flavor with fresh herbs and spices Fresh herbs and spices not only add tremendous flavor to food but also have many hidden health benefits. If you already use ample herbs and spices in your own cooking, you're on the right track. Enjoying seafood weekly Seafood is a weekly staple in the Mediterranean diet, and with good reason. Not only is it a local product, but it's also a great source of those coveted omega-3 fatty acids. If you live near a coast, you have a great opportunity to find fresh fish in your local stores and restaurants. If you're landlocked, don't discount lakes and rivers for fresh fish. Don't like fish? You can get omega-3 fatty acids in other ways, such as with fish oil supplements or by eating lots of fresh herbs, walnuts, omega-3 enriched eggs, chia seeds, and flaxseeds. Limiting red meat Red meat used to be a luxury item in rural parts of the Mediterranean, so folks there ate it less frequently. Even though it's now more accessible to the average Joe, the serving limits have stuck over the years. Beef is only served once or twice a month in the Mediterranean rather than several times a week like in many U.S. kitchens. And when it does hit the table, it's usually as a small (two- to three-ounce) side dish rather than an eight-plus-ounce entree. This habit helps ensure a reasonable intake of saturated fats and omega-6 fatty acids. Don't panic at the idea of cutting your meat portion so drastically. You can easily replace some of that meat with lentils or beans to add plant-based protein to your meals, or add more vegetable servings to help fill the plate. Also keep in mind that Mediterranean beef recipes are so full of flavor that a small serving becomes more satisfying. Having a nice glass of vino Wine lovers, rejoice! Drinking a glass of wine with dinner is certainly a common practice in the Mediterranean regions. Red wine has special nutrients that are shown to be heart-healthy; however, moderation is so important. Enjoying some red wine a couple of times a week is certainly a good plan for heart health, although you want to check with your doctor to ensure its okay for you. Getting a good dose of daily activity Historically, the people in the rural Mediterranean got plenty of daily activity through work, getting where they needed to go on foot, and having fun. The most notable difference is folks who lived in these areas participated in low-impact movement, like walking, kneading bread, and gardening, all day long. In today's fast-paced environment, people tend to do one short burst of high-impact activity and then sit the rest of the day, a pattern still associated with a higher risk of heart diseases, diabetes, cancer, and mortality. Both types of activity are important for optimal health. Although you may rely heavily on your car and think this lifestyle isn't realistic for you, you can still find ways to incorporate both aerobic exercise (which gets your heart rate up) and strength-training exercises regularly. Walking encompasses both aerobic and strength training and helps relieve stress. If you live close to markets or restaurants, challenge yourself to walk to them rather than drive, or simply focus on taking a walk each day to unwind. And don't forget fun activities like hiking a trail, riding your bike, or taking a swim. Keep your body moving all day. Taking time for the day's biggest meal Even though the Mediterranean residents of days gone by were hard workers, often doing a significant amount of manual labor, they always made time for their largest meal of the day. Traditionally, this meal was lunch, where people sat down as a family and enjoyed a large meal full of vegetables, legumes, fruits, and seafood or meat. Taking time for meal and family was a priority; you didn't see people eating in five minutes at the countertop. In many cultures, having this large relaxing meal at lunchtime is difficult because of work schedules. However, you can adapt this strategy into your life by focusing on supper. Prioritizing some time to unwind and relax from a busy workday provides other benefits for your family. According to a Columbia University survey, teenagers who eat with their families at least five days a week have better grades in school and are less prone to substance abuse. Although taking time for a large, relaxing meal sounds like one of those optional strategies you can skip, keep in mind that even small lifestyle choices can make a very big impact on overall health. Family dinners can help you clear your head from work and provide enjoyment through good food and conversation. If you're go, go, go all day at work, prioritizing family mealtime can be priceless for your daily stress management. Enjoying time with friends and family Community spirit is a large part of the Mediterranean culture and is something that's disappearing in American culture. Getting together on a regular basis with friends and family is an important priority for providing a sense of strong community and fun. The fun and laughter that come with friendly get-togethers are vital for stress management. Without these little joyful experiences, stress can tip to an unhealthy balance. To put this strategy into practice, invite some of your close family and friends over each week, perhaps for dinner. It can be as casual as you like. The important thing is to add this type of fun and enjoyment to your life more often. Having a strong passion for life The Mediterranean coast is full of sunshine, good food, and beautiful surroundings, so the people who live there naturally tend to have a strong passion for life, family, friends, nature, and food. Choosing to have a strong passion and love of life is associated with more happiness and fulfillment and less stress. What are you passionate about? Perhaps you love the arts, or maybe nature is your thing. Whatever your passions are, make sure to find a way to make them a part of your life.

Cheat Sheet / Updated 11-21-2023

This Cheat Sheet is your guide through the world of cooking with cast iron. Whether you’re an experienced cook or just starting out, you can find something valuable here, ranging from what to look for when adding cast iron to your kitchen, expert advice on using spices and herbs effectively, handy substitutes for those moments when a few ingredients might be missing from your pantry, and even some measurement conversions.