Jan 2016 – Out of Africa, Less than 10% Added Sugar Calories, Reducing Sugar Recipes

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The New Year – The New You!

Discover the New Ideas!

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Trends for the New Year!

From Food Research Firms, Chefs, Restaurants, and Culinary Organizations

They are predicting what you’ll be eating at home, school, and in restaurants. Be prepared to try some new ethnic dishes, veggies, and grains.

Check these out!

  1. The hotter the better   Sriracha has led the way gathering up a family of spicy followers.  The adventurous palates will be treated to ingredients from Africa, the Middle East, and Southeast Asia. We were ahead of the game and featured a menu last month using our new found favorite, sumac.
  2. Simple ethnic items will be receiving high style makeovers with gourmet ingredients and unique presentations.  Think meatballs, stews, dumplings!  How about ethnic spices, ethnic-inspired breakfasts and street food.
  3. Look out for meat and vegetable ingredients that were discarded to be redesigned as menu items. How about the tops of carrots and beets in your next salad!  It’s time for environmental sustainability.
  4. Also keep in mind that it’s nose-to-tail and root-to-stalk.
  5. Fire and smoke – burn it black and crispy; grilling meats, veggies, drinks, desserts.
  6. Put bubbly in everything. How about sparkling teas and soft drinks with kicks!
  7. Newfangled coffee concoctions – mocktails, carbonated coffee
  8. GMO receive a no from consumers even though the FDA approved them.
  9. There is a growing need for consumers to know where their food comes from and how it’s transported to their stores. This idea was highlighted at 2015 EXPO in Milan.
  10. Locally grown and personal gardens are the way to go.
  11. Look for the fast food chains to focus on quality, healthy menu options, and their prices to rise.
  12. More apps and food delivery services
  13. Sugar has joined the top ingredient to avoid while consumers are returning to eggs and oils.
  14. Ramen shops will continue to pop up.
  15. Expect Veggie centered plates. Fresh produce will be the star and meat proteins will play a supporting role.
  16. Keep it simple, Sam! Use fewer ingredients and make them shine. Preparation methods like pickling, fermenting and smoking are back, appearing in traditional recipes.
  17. Kale is joining other greens or substituting in salads like Cobb and Caesar.
  18. Expect more artisan products like pickles, meats, sausages, ice cream as well as beer, wine, and spirits.
  19. More healthy foods for kids
  20. Stay tuned for more ancient grains and alternative flours like chickpea flour.

https://www.technomic.com/Pressroom/Releases/dynRelease_Detail.php?rUID=402

http://www.cnbc.com/2015/12/21/seaweed-is-the-new-kale-11-hot-food-trends-for-2016.html

http://nrn.com/food-trends/nrn-predicts-2016-menu-trends#slide-7-field_images-151611

 http://wtop.com/food/2015/12/food-trends-to-look-for-in-2016-and-what-was-big-in-2015/

http://www.restaurant.org/News-Research/News/2016-menu-trends-to-watch

http://www.businessinsider.com/whole-foods-buyers-predict-the-biggest-food-trends-

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Out of Africa

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Ras el Hanout – An African Spice Blend

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Ras el Hanout – An African Spice

This North African spice blend that can be prepared as spicy as you like it. The actual spice mixture will vary from one family to another. It is also sold as a commercial spice mix in some ethnic markets.  It will give your dishes a surprising interesting taste and can be added to any savory dish.

Inspired by:  See more information: http://www.epicurious.com/recipes/food/views/ras-el-hanout-101070

pdf for Copy of Recipe Ras el Hanout – An African Spice Blend 

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Fresh Orange ‘n Red Onion Frisee Salad with Citrus Dressing

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Fresh Orange ‘n Red Onion Frisee Salad with Citrus Dressing

A refreshing fresh orange salad to serve with those rich Moroccan stews and tagines.  The frisee lettuce has a slightly bitter edge but is mellowed by the naturally sweet citrus dressing and salty black Kalamata olives. If it’s available at your local market, add a touch of preserved lemon for a sparkling exotic flavor.

pdf for Copy of Recipe Fresh Orange ‘n Red Onion Frisee Salad

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North African Lentil Soup

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North African Lentil Soup

How about a flavorful cup of soft lentil soup for a quick lunch or snack!  It cooks quickly and the spicy butter drizzle with crunchy pickled peppers and cilantro takes the soup over the top.

 Recipe inspired by https://www.cooksillustrated.com/recipes/8661-red-lentil-soup-with-north-african-spices

pdf for Copy of Recipe North African Lentil Soup 

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Pan Grilled Salmon with Melting Lemons and Tomatoes

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Pan Grilled Salmon with Melting Lemons and Tomatoes

What a surprise! A pan grilled salmon fillet, rubbed with light spiced African seasoning, cooks on top of fresh herb scented salt in a Dutch Oven pan. Topped with easy grilled lemons and tomatoes, the juicy fish is a great healthy catch.

pdf for Copy of Recipe Pan Grilled Salmon with Melting Lemons and Tomatoes

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Zobo Drink – A Healthy Hibiscus Favorite

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Zobo Drink – A Healthy Hibiscus Favorite

The vibrant red colored drink is made from dry petals of the roselle plant and is known as a drink with nutritional benefits. Its light tart flavor blends well with warm spices.  A touch of sweetness can be added with natural fruit juices. Also with a quick trip to the freezer, you could easily make popsicles or ice cubes in molds.   Enjoy 1 to 2 cups per day hot or cold.

Background on Zobo (roselle), a woody shrub of the hibiscus specie. It’s popular in Northern parts of Nigeria and is called by different names in Ghana, Caribbean, Central and Western Africa, Mexico, Indonesia, and Australia, where the beverage is served.  If you research this plant, you will find an overwhelming amount of information about its health/nutritional benefits. The scientific studies, however, are limited.

http://funke-koleosho.blogspot.com/2013/07/zobo-tonic-drink.html

http://www.dobbyssignature.com/2014/01/how-to-make-nigerian-zobo-drink.html

https://en.wikipedia.org/wiki/Roselle_(plant)

pdf for Copy of Recipe for Zobo Drink – A Healthy Hibiscus Favorite

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Spiced North African Potato Salad with Citrus Yogurt Dressing

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Spiced North African Potato Salad with Citrus Yogurt Dressing

The light potato salad combines sweet and golden potatoes in a light creamy yogurt dressing spiked with spicy notes and fresh herbs.  Serve it at room temperature or chilled for your favorite grilling party.

Inspired by: For more information:  http://potluck.ohmyveggies.com/two-potato-salad-with-north-african-spiced-yogurt/#0Mg1baMhEXPJ8cXQ.99

http://www.nourishing-matters.com/blog/2015/7/26/two-potato-salad-with-spiced-yogurt

pdf for Copy of Recipe of Spiced North African Potato Salad with Citrus Yogurt Dressing

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New Dietary Guidelines for Americans

LIMIT ADDED SUGARS TO 10% OF DAILY CALORIES

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Federal Dietary Guidelines 

This month the 2015-2020 Dietary Guidelines were released urging us to limit the amount of added sugars in our diet to no more than 10% of daily calories, that’s a can of Coke or 12 teaspoons of sugar a day.  Now many of us don’t sprinkle sugar on everything but it’s hiding in lots of processed foods, like healthy yogurt, breakfast cereals, ketchup, and natural snack bars.  And don’t forget those sweet snacks, sodas, or fruit and sport drinks.

Our current labels list total sugar and add natural sugar to that category, but natural sugar in raisins, apples, or milk is not considered added sugar.  As expected, the Sugar Association opposes the labeling change that would list added sugar separately.

Further Commentary on Federal Guidelines

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Dr. Amanda Peltier – Expert on Diabetes and Neurological Diseases

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Dr. Amanda Peltier – Expert in Diabetes and Neurological Diseases

Bio:
Amanda Peltier, MD is a practicing Neurologist and associate professor of Neurology at Vanderbilt University, and was a co-investigator in an NIH funded multicenter study on Impaired Glucose Tolerance Associated Neuropathy. Dr. Peltier graduated from Ohio State University College of Medicine in 1998 and has been in practice for 15 years. She currently practices at the Vanderbilt Neurology Clinic and sees patients at the Vanderbilt Eskind Diabetes Clinic, which is one of the top five diabetes centers nationally for the number of patients treated. Dr. Peltier is board certified in Neurology, and has authored 28 publications, including recent research publications in these areas. During her training, she did a two year research fellowship during which she studied the effect of diet and exercise on patients with prediabetes and neuropathy. Her specific research interests are in peripheral and autonomic neuropathy, focusing on the effect of prediabetes and diabetes on the nervous system. Dr. Peltier is rated in the nation as top 5% in her field. She has received numerous honors and awards for her work.

Hear Dr Amanda Peltier’s thoughts concerning Sugar in our Bodies during our January 2016 Internet Radio Broadcast.

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MAKING SUBSTITUTIONS FOR REFINED SUGAR:

This is one of the biggest trends due to the Federal Government’s New Dietary Guidelines.  Lots of people want to know how they can change recipes and what compromises can be made. I have collected some information that might help you out so you can naturally add a sweet note to savory dishes and even replace white sugar in your baking, allowing you to enjoy a sweet treat occasionally.  These are suggestions but still remember that they are sugar based.  I’m not including artificial sugar substitutes or sugar alcohols as recent studies are indicating that they may make changes in the digestive tract.

Certain natural sugar substitutes are more or less sweet than refined sugar, vary in their caloric values, and can be more expensive.  These are only a few suggestions to use for baking and cooking.

REMEMBER:  SUGAR adds texture, volume, color and moisture to a recipe.

*If you use a dry sweetener for a wet one – increase the wet ingredients by 1 Tablespoon per cup.

If substituting a wet one when dry is needed, reduce the wet ingredients:

pdf for Copy of Sugar Substitutions

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Easing Diabetes Risk, One Beverage at a Time

How Sugars are Digested

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Naturally Sweet Apple Roasted Root Vegetables

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Naturally Sweet Apple Roasted Root Vegetables

Roasted vegetables have a new flavor twist, sweet roasted apples. The natural sweet flavors blend together and are drizzled with touch of apple vinegar that swirls with the caramelized oil creating a dressing.  A real comfort food!

pdf for Copy of Recipe Naturally Sweet Apple Roasted Root Vegetables

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Natural Peanut Butter and Jelly Cookies

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Natural Peanut Butter and Jelly Cookies

It’s a cookie that the whole family can enjoy, filled with nature’s best sweeteners, natural peanut butter, fragrant spices, and topped with fresh tasting fruit spread.  What a great surprise!

pdf for Copy of Recipe Natural Peanut Butter and Jelly Cookies

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Morrocan Zaalouk Eggplant in Pan Roasted Tomato Sauce

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Morrocan Zaalouk Eggplant in Pan Roasted Tomato Sauce

  Zaalouk, a traditional Moroccan dish, is a fantastic appetizer or can be served as a side.  The eggplant is pan roasted on the stovetop and then combines with the delightful rich fresh tomato sauce. Just add some chopped cilantro or parsley and it’s ready for serving.

Recipe Inspired by:  Soleterre Onlus – Soleterre promotes intervention to support already existing health facilities, or where none are available. It’s a humanitarian organization that implements projects and activities to help vulnerable people.

pdf for Copy of Recipe Morrocan Zaalouk Eggplant in Pan Roasted Tomato Sauce

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Banana Blitz “Ice Cream” with Peanuts and Chocolate Chips 

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Banana Blitz “Ice Cream” with Peanuts and Chocolate Chips

Wow!  It’s So Easy to Make!  It’s a dessert that is delicious and good for you too. The fresh banana flavor blends with a touch of natural chunky peanut butter and creamy pineapple yogurt.  It’s like a trip to the tropics!  It does melt quickly, so store in the freezer until serving.  Serve in scoops in dessert glasses or as a fresh fruit sundae.

pdf for Copy of Recipe Banana Blitz “Ice Cream” with Peanuts and Chocolate Chips

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Product Shoutout

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Romanesco – You will love this Vegetable

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Romanesco – You will love this Vegetable

While walking through Chicago’s Eataly’s produce department, I just couldn’t take my eyes off of this unique vegetable, shocking iridescent green in color with knobby spiraled buds protruding from a pyramid coiled cone. I just knew we had to become friends. After taking my alien looking veggie home, I took a nibble from one bud and decided that it tasted very much like an artistic cauliflower and probably would be enjoyed in many ways, raw in a salad with some vinaigrette, lightly sautéed, or cooked until very tender and full of earthy sweetness.

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