Issue #10 -- September 2006
The Practical Pantry Newsletter
Issue #10—September 2006
Visit our website at http://www.practicalpantry.com every week for new columns, recipes, tips, and more!
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In this issue:
-- News from the Kitchen
-- Reader Questions
-- Snack Attack
-- One-Dish Wonder
-- Nibbles
-- Direct from the Pantry
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-- News from the Kitchen --
Tomatoes are the only things left in the garden now. I made a big batch of fresh salsa earlier today. Fortunately, the local farmers market is open until November, so my fresh vegetable supply will continue for several weeks.
As always, your input is important to us and will help us improve the newsletter. Email any comments or suggestions to:
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-- Reader Questions --
Q: When using aluminum foil in the oven which side should face the food, shiny or dull?
A: Technically, it doesn’t matter. The foil isn’t designed to have one side shiny and one dull for a purpose, that’s just how it comes out of the production process.
However, I like to think that the shiny side is more reflective. So when I want to keep heat away—like a piecrust I have covered to avoid burning it—I put the shiny side out. If I am trying to keep heat in—like a steak I am allowing to rest before cutting—I put the shiny side in.
Q: What is the difference between light and brown sugar?
A: Light brown sugar has less molasses flavor and is more delicate. Dark brown sugar tastes more “old-fashioned” and has a stronger molasses flavor. Light or dark brown sugar can be used interchangeably in recipes--it’s a matter of personal taste. If you have a recipe that calls for light brown sugar and you’re not sure about using dark brown instead, use half dark brown sugar and half granulated sugar.
If you have a question about a cooking technique or ingredient, or if you are looking for a recipe or food advice, write to The Practical Pantry at:
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-- Snack Attack --
Sometimes the stretch between meals is so long that we end up overeating at mealtime. To curb that appetite, try having a healthy snack between lunch and dinner.
SATISFYING SNACKS FOR ALL OCCASIONS
(NAPSI)-When you’re at work and looking for a mid-morning boost, or at the grocery store looking for a pre-dinner nosh, you can easily find a smart, satisfying snack: look for almonds. With toasty flavor, crunch and essential nutrients, they’re a nutritious alternative to potato chips or pretzels.
According to Keith Ayoob, Ed.D., R.D., F.A.D.A., author of “The Uncle Sam Diet: The Four Week Eating Plan for a Thinner, Healthier America,” the ideal snack is high in protein, fiber and heart-healthy monounsaturated fat, which together help you feel fuller longer. Almonds are packed with all of the ingredients necessary to help you stay satisfied in between meals. In fact, researchers have discovered that people who snack on almonds consume fewer calories at later meals-the almonds help you feel full.
The delicate, toasty flavor of almonds goes well with a variety of ingredients for a satisfying snack. When choosing a snack, “give a nod to health, but temper it with fun and enjoyment,” Dr. Ayoob says.
While not all tasty foods are good for you, almonds contain the antioxidant vitamin E, protein, fiber, magnesium, potassium, calcium, phosphorus and iron, all in 160 calories per serving. Plus, research shows that as part of a balanced eating plan almonds can help lower LDL, or “bad,” cholesterol levels.
From honey-roasted almonds to parmesan-herb almonds to spicy Cajun almonds, there is an almond snack to satisfy every palate. Try them in the following recipe, which can make an energizing afternoon snack or a delicious nibble at a cocktail hour.
PAPRIKA ALMONDS
1 egg white
1 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon good-quality sweet paprika
2 cups whole blanched or natural almonds
Preheat oven to 350 degrees. Line a baking sheet with parchment paper or well-oiled foil. Whisk together egg white, salt, cumin and paprika in a medium bowl, and add almonds and toss to coat. Spread almonds on prepared baking sheet and roast for 10 minutes. Stir and continue roasting 15 to 20 minutes, or until golden and fragrant. Transfer almonds on parchment or foil to a rack and cool completely. Loosen with a spatula and serve, or store airtight for up to a day.
For more serving ideas, visit: http://www.AlmondsAreIn.com
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-- One-Dish Wonder --
SKILLET BEEF AND RICE
1 pound ground beef
1 6.8-ounce package beef-flavored rice mix
2 tablespoons butter or margarine
2-1/2 cups water
2 cups cooked vegetables
In a skillet, cook beef over medium heat until no longer pink; drain and set aside. In the same skillet, brown the rice in butter. Add water and contents of rice seasoning packet; mix well. Stir in beef. Cover and simmer for 15 minutes or until rice is tender. Add vegetables and heat through. Makes 4 servings.
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-- Nibbles --
Check this space in each issue for news about products, contests, cookbooks, and more.
MEAL MAKEOVERS
(NAPSI)-A delicious and nutritious way to add zinc, iron and protein-zip to a salad is to add some beef tenderloin. Not only is beef tenderloin an excellent or good source of nine essential nutrients, but it is also one of 29 lean cuts of beef.
Nutrient-rich lean beef is a complete recipe for better health, with essential vitamins and minerals and great taste.
To help you prepare delicious lean beef, “The Healthy Beef Cookbook” (Wiley, $21.95) is now available wherever books are sold and on http://www.amazon.com and http://www.BeefItsWhatsForDinner.com.
The cookbook is a collection of more than 130 lean beef recipes, nutrition tips and culinary techniques. The delicious recipes are satisfying for people watching their weight and contain many essential nutrients in fewer calories. In fact, nearly 75 percent have less than 400 calories per serving and more than 50 percent incorporate all food groups.
TENDERLOIN CRANBERRY AND PEAR SALAD
WITH HONEY MUSTARD DRESSING
Prep Time: 25 minutes, serves 4
4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
1/2 teaspoon coarse grind black pepper
1 package (5 ounces) mixed baby salad greens
1 medium red or green pear, cored, cut into 16 wedges
1/4 cup dried cranberries
Salt
1/4 cup coarsely chopped pecans, toasted
1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing
1/2 cup prepared honey mustard
2 to 3 tablespoons water
11/2 teaspoons olive oil
1 teaspoon white wine vinegar
1/4 teaspoon coarse grind black pepper
1/8 teaspoon salt
1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
2. Meanwhile, whisk Honey Mustard Dressing ingredients in small bowl until well-blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.
Nutrition information per serving: 321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
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-- Direct from the Pantry --
Canned vegetables are essential to any pantry, and in a pinch some can be combined to create a tasty meal in a hurry.
CON QUESO SPIRALS
2-1/2 cups uncooked spiral pasta
1 tablespoon butter
1 cup salsa con queso dip
Sour cream
Cook pasta according to package directions; drain. Place in a bowl; stir in butter until melted. Stir in con queso dip. Serve with sour cream. Makes 4 servings.
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The Practical Pantry, in print since 1998 and on the web since 2000, is a weekly column with recipes to turn pantry staples into easy and healthy dishes.
Copyright 2006, Tammy Perry Olson
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