A Quick Bite

  In the spirit of Jamie Oliver’s Food Revolution, it’s time for a “did you know” about orange juice. Have you ever wondered how orange juice that according to the label is “fresh squeezed”, “100% pure” and “not from concentrate” can taste exactly the same bottle to bottle?  Certainly no two oranges have the same consistent taste. Turns out, that consistent flavor in most commercial orange juice is the result of a “secret flavor packet” that is not required by law to be listed on the label.

The making of orange juice goes more or less like this:  Once picked, oranges are shipped to be processed, i.e. squeezed and the juice pasteurized.  Then, the juice is either turned into frozen concentrate or put into storage tanks where it is held for up to a year.  During this time, much of the flavor and aroma is lost.  Therefore, when the juice leaves the storage tanks, manufacturers add a flavor pack before bottling, which is derived from orange byproducts.  Many premium orange juice brands, including Tropicana, Minute Maid, Simply Natural, and Florida Natural, have been using these packets for years to createtheir brand’s unique and consistent taste.

And now, I dub thee an informed consumer.

 Fiber, sometimes referred to as roughage, is the indigestible portion of a plant that gives it its structure. The fiber content of a plant will decrease as the plant’s original shape is broken down, such as by cooking or processing.  For example, a whole apple provides 2.4 grams of fiber, applesauce 1.2 grams, and apple juice 0 grams.  Animal-based foods do not contain fiber.  Any foods made from animal products and claiming  to contain fiber, such as Fiber One® Yogurt, contain artificially added fiber.  These fiber additives will not necessarily produce the same health benefits.

The fact that the human body lacks the ability to breakdown fiber, allowing it free to pass through the entire length of the GI tract, is one of the reasons for fiber’s importance in nutrition and health. Adequate
fiber each day will promote normal bowel movements and prevent constipation.  As a general rule, adults need 25-30 grams of fiber per day.  To determine the daily recommended fiber intake for kids, take their age and add 5.

In addition to fiber, the other 3 “F’s” that play a role in normal bowel movements are:

Fluid – Drink plenty of fluid each day, the majority of which being water.

Fitness – Daily physical activity and movement, particularly after a meal, can help the digestion process.

Feedback – Moving things through the large intestine towards the light, so to speak, involves complex communication between involuntary and voluntary muscles.  Different actions, such as responding promptly
to the body’s cues and relaxing in the moment, will positive biofeedback to these muscles and facilitate successful communication.

 Named after the capital of Belgium, Brussels sprouts have a nutrient density that earns them a ranking in the “Vegetable Hall of Fame.”  This cruciferous vegetable is a good source of  over 12 different nutrients, including folate, vitamin K and vitamin C.  Best of all, they are in season!

When purchasing, choose sprouts that are firm and compact.  It is also a good idea to choose ones similar in size to ensure even cooking.  You can gently remove any brown or wilted exterior leaves prior to storing but do not
wash the sprouts until ready to use.  Brussels sprouts will last for up to 2 weeks in the refrigerator when loosely wrapped in a paper towel or plastic bag.  Prepare sprouts by trimming the stem, cutting a cross into the base of each sprout, and giving a good rinse.

Now, for the important part – how to cook them. The trick to good Brussels sprouts is to not overcook them.  Cooking them too long results in an unpleasant sulfur smell and strong flavor.  Properly cooked Brussels sprouts
should still be slightly firm and dense. Check for doneness by inserting a knife into the stem.  Brussels sprouts are done with the stem is barely tender.

Roasted Brussels Sprouts: Cut 1 pounds of Brussels sprouts in half and place cut side up on a rimmed baking sheet. Drizzle with canola oil and season with salt and pepper to taste.  Bake at 400 degrees for 25 to 30
minutes.  For a variation on this recipe, add some shallots to the roasting pan and toss with a little maple syrup.

Steamed Brussels Sprouts:Quarter 1 pound of Brussels sprouts and steam until tender, approximately three minutes. Season as desired with salt and pepper and serve.  For a variation on this recipe, create a dressing of 2 cloves fresh minced garlic, 3 Tbsp extra virgin olive oil, 2 tsp lemon juice, and salt and pepper to taste.  Once Brussels sprouts are tender, toss with dressing and serve.

Brussels Sprouts with Sautéed Onions and Almonds: Steam
1 pound of fresh Brussels sprouts for approximately 3 minutes or just tender.  While they are cooking, heat 2 Tbsp of butter in a large sauté pan on medium heat.  Add the onions and cook until translucent, about 4-5  minutes. Add brussel sprouts and 1 Tbsp more butter.  Increase the heat to medium high and cook for a few more minutes, taking care not to overcook.  Add salt and pepper to taste.  Remove pan from heat, stir in 1 tsp lemon juice and ¼ cup toasted slivered almonds.  (source: SimplyRecipes)

Pan-Browned Brussels Sprouts: Halve ½ pound of Brussels sprouts lengthwise. In a heavy skillet, melt 1 Tbsp butter with 1 Tbsp olive oil over medium heat.  Add 2 cloves of garlic, slivered, and stir until fragrant.  Transfer garlic to a small bowl.  Reduce heat to low and add sprouts to skillet, cut sides down, in one layer.  Sprinkle sprouts with 2 Tbsp pine nuts and salt to taste.  Cook sprouts, until just tender and undersides are golden brown, about 15 minutes.  Transfer sprouts to a plate, browned sides up.  Add garlic and remaining ½ Tbsp butter to skillet.  Cook over medium heat about one minute, stirring, until pine nuts are pale golden.  Spoon mixture over sprouts and sprinkle with pepper to taste. (source: Epicurous)

What is your family’s favorite way to enjoy these green nuggets of goodness?

  Thanksgiving is meant to be an enjoyable day on which we celebrate the things for which we are thankful.  Unfortunately, Thanksgiving dinner, which is traditionally large and excessive, evokes negative feelings for those who struggle in their relationship with food and their body.  It may be physical feelings of discomfort from overeating or it may be emotional feelings such as dread, anxiety, guilt, or self-deprivation.

To create a more positive and enjoyable experience at Thanksgiving dinner, it is important to be mindful as well as thankful.  Even if these feelings do not sound familiar to you, the following mindful eating practices can be useful to role model and teach your children to help in their development of a healthy relationship with food.

• Plate your food, sit down, and eat!  Give eating the attention it deserves!
• Be observant.
  •  Experiences the tastes, textures, smells, and sounds of each bite fully before taking another bite.
  • Pay attention to internal cues to stop eating.
  • To help focus your attention, try using your non-dominant hand to feed yourself.
• Avoid judgments.
  • Remember, all food is neutral.  Avoid calling food “good” or “bad”.
  • Throw away food rules, such as “no pumpkin pie.”
  • Make counter statements.  For example, “I’m not going to gain five pounds just because I ate a slice of pumpkin pie.”
• Remain present in the moment. 
  • Stay engaged in the conversation at the table.
  • Switch it up.  Taste receptors are strongest for the first two bites of a flavor so take two bites of an item and then move to anotherfood item.