The Difference Between a Peach and a Pop-tart

By: Laura Cochrun, RD, LDN, Community Dietitian 

When I say “sugar” what comes to mind?  Do you think of the white table sugar you added to your morning coffee?  Or, the sugar in a summer peach that makes it so delicious?

Well, those are both types of sugars called sucrose and fructose, respectively.

The term, sugars, actually describes a type of carbohydrate. And, our bodies need carbohydrates!  In fact, the United States Department of Agriculture (USDA) recommends that 45-65% of our total daily caloric intake comes from carbohydrates.

There are many types of carbohydrates that are divided into 3 main groups: fibers, starches and sugars. Fibers and starches offer many health benefits, so it is important to make the majority of our daily carbohydrate intake from these 2 groups.

Sugars are intended to make up a smaller portion of our daily carbohydrate intake.  However, it’s hard to minimize our sugar intake when it has become such a ubiquitous flavor force in today’s food supply.

In order to monitor our daily sugar intake, we need to know where sugars are found.  Sugars can be:

1. Naturally occurring: Present in fruits, vegetables, grains and dairy products
2. Added: Present in soda, cookies, candy bars, cereals, soups, prepackaged items, etc.

Foods with naturally occurring sugars have many added health benefits.  For example, a large orange has 23 grams of sugar, but it also has fiber and Vitamin C.  A cup of skim milk has 12 grams of sugar, but it also has calcium and Vitamin A.  Nature made these foods, so they provide sugars in a moderate amount and in combination with other vital nutrients.

How about added sugars?  These are sugars that have been commercially produced and then added back into many common foods, including pasta sauces, soups, cereals, breads, and prepackaged snacks.

If your breakfast is 2 strawberry pop-tarts, you're eating 34 grams of sugar.  If you drink a McDonalds chocolate shake, you are drinking 121 grams of sugar. On average, 4.2 grams of sugar is equal to 1 teaspoon.  The 121 grams of sugar in the shake adds up to more than 28 teaspoons of sugar!  Many foods that harbor added sugars have little nutrient value.  So, not only are you eating a load of sugar, but you may also be ingesting high levels of sodium, saturated fats or trans-fatty acids.

The American Heart Association (AHA) estimates that the average American is consuming more than 22 teaspoons of added sugar every day.  This increased intake of added sugars can play a role in weight gain and the development of other chronic conditions.  Based on their research for optimal heart health, they recommend slashing the intake of daily added sugars by more than 1/2.  Recommendations for men:  no more than 9 teaspoons a day of added sugar; for women: 5 teaspoons and for children: 3 teaspoons.

In order to limit the amount of added sugars you are eating on a daily basis, you must become a sugar detective!  Go into your kitchen and grab a packaged item.  Then, locate the nutrition label.  On the nutrition label listed under carbohydrates you will find “sugars” with a number listed next to it.  This number does not distinguish between naturally occurring and added sugars. So, in order to know if these are added sugars, you will also need to locate the ingredient list.  Did you find it?  Great!  As you read through the ingredient list, you may start to see terms like high fructose corn syrup, honey or fructose.  These are all terms that mean sugar.  There are several words used to describe sugar - I’d recommend doing a little additional research so you know the many ways sugars can be listed on an ingredient list.  If no sugars are listed in the ingredient list, then the sugars listed on the nutrition label are natural.

Spend a few moments looking through different products in your kitchen and you may be surprised at how many of them contain added sugars.  It can be overwhelming to think about eliminating them all together. So, set a realistic goal for yourself.  Try cutting back your added sugar intake by just 10-15% and your body will thank you for it!  Here are some simple steps you can take today to cut back on your daily added sugar intake: 

• Pass on packaged snacks
• Don’t drink your added sugars (coffee drinks, soda, juice)
• Cut down on added table sugar
• Focus on eating sugars from natural sources- like fruit, dairy and vegetables

After looking through your pantry, which items were you most surprised to find sugar added to? What is one thing you are going to begin doing today to cut back on your added sugar intake?

Falafel Fun!

By: Brandon Nichols

 One of the most arduous processes that I know of is deciding what to make for dinner. This is coming from a guy that has no problem waking up at 4am. Trying to figure out what to make at the end of a long work day is difficult. After hours of work, sometimes the last thing I want to do is prepare a meal. I see why some families settle for take out or TV dinner (which I may or may not do tonight).

There are delicious meals that you can make when your time is limited. A good example is falafels. These chickpea patties are surprisingly delicious. I say surprisingly because when you mention beans to most people a grimace appears on their face. However, chickpeas have changed the way I view beans. Their flavor is robust and they are surprisingly filling! Make these when you are short on time (or money! Very few things are cheaper than a can of beans!)

Ingredients

• 15-ounce can chickpeas, rinsed and drained
• 1/4 cup finely shredded carrot
• 2 tablespoons all-purpose flour
• 2 tablespoons parsley
• 1 tablespoon of olive oil
• 3 cloves garlic, halved
• 1 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/8 teaspoon black pepper
• 2 tablespoons olive oil

Directions

1. In a food processor combine beans, carrot, flour, parsley, 1 tablespoon olive oil, halved garlic, coriander, salt, cumin, and black pepper. Cover and process until finely chopped and mixture holds together (should have some visible pieces of chickpeas and carrots).
2. Shape mixture into 3-inch patties. In a large skillet heat 2 tablespoons olive oil over medium-high heat. Add patties. Cook for 2 to 3 minutes per side or until browned and heated through.

A Scrumptious Start

By:  Morgan Davis

The blistering chill in the air may have brought some DC events to a halt this past Wednesday, but the daunting weather was not able to keep 18 eager participants from attending the first class of the Winter Cooking Matters series at Food & Friends.  With a record number of students in class, 3 helpful volunteers and 2 dietetic chefs, the kitchen was bustling with energy and the desire to create nutritious and delicious masterpieces.

 

With it being the first class of the six-week series, I decided that there was no better place to start than the beginning.  Therefore, the menu was based on foods that one may eat to start the day, breakfast!  Keeping the new MyPlate in mind, this breakfast menu was chock full of fruits, veggies, whole grains, lean protein and low fat dairy.  After learning basic knife safety, participants were quick to put their skills into action- we got to work with the tune of chopping and dicing acting as music to our ears.

With the veggies for our roasted vegetable frittatas chopped, drizzled in olive oil, lightly seasoned and roasted to bring out the natural sweetness, Tikanah and Beverly got to work whisking eggs with parsley, parmesan and cottage cheese, until light and fluffy.  All the components of this Italian-inspired dish were now ready to go.

Aromas of baking frittata were soon percolating through the kitchen, while we got to work on our savory breakfast muffins.  The class learned that baking can be quite a work of chemistry; over-mixing of muffins can be detrimental, leading to a tough, flat product.  But not today, and not in this kitchen!  Juston mixed the batter flawlessly, producing a light, perfectly-rounded muffin that was filled with zesty scallions, crisp Canadian bacon and melty cheese.  And of course for the benefits of fiber, the muffins were made with whole-wheat flour to pack in optimal nutrition!

To round out the savory side of our plate, I felt the perfect salad for this meal would be one that was light and refreshing, where fruit was the highlight.  Mark helped expertly cut a fresh pineapple into even bite-sized pieces while Janell reviewed the advantages of using frozen berries in the winter.  During this time when many types of produce are not in season, the taste of fresh berries often doesn’t make the cut.  Our last dish was a cocoa banana smoothie, made extra creamy with the addition of silken tofu- the class learned that this complete plant protein can be used in more ways then just stir fry! 

Before ending the first class of this winter series, the participants threw out many great ideas for dishes to include in some of our upcoming menus.  What delicious new recipes will we try our hands at next week?  Stay tuned to find out!

Peach Muffins in Honor of Dr. Martin Luther King

By: Brandon Nichols

 Today, on Martin Luther King Jr. Day, it is important to remember everything that Dr. King has done. He galvanized a marginalized citizenry to work toward equality for all. Above all else, he showed that anyone can make a difference. He once said, "anyone can be great because anyone can serve." If you are looking for service opportunities consider Food & Friends. Check out our volunteer page!

For these reasons, it seems only fitting that today's recipe should be dedicated to Dr. King. As you may know, Dr. King was born in Atlanta, Georgia. You may also know that Georgia is famous for its delicious, nutritious peaches. With your day off -- or after your day of service -- mosey over to the kitchen and make these little beauties: spiced peach muffins.

Since these treats contain fruits I consider it a healthy snack (I am still waiting on the verdict from our dietitians, though). These muffins burst with flavor and will leave everyone wanting more.

Ingredients

• 4 1/2 cups unbleached all-purpose flour
• 1 teaspoon salt
• 4 1/2 teaspoons baking powder
• 2 cups dark brown sugar
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground nutmeg
• 1 teaspoon ground cinnamon
• 2 large eggs, room temperature
• 3/4 cup vegetable oil
• 1 1/4 cups milk
• 3 large peaches, diced (not peeled)
• Granulated sugar

Directions

1. Preheat the oven to 400 degrees F
2. Combine the flour, salt, baking powder, brown sugar, allspice, nutmeg, and cinnamon in a large bowl. Whisk until brown sugar is evenly distributed and there are no lumps
3. In a small bowl, beat eggs, vegetable oil, and milk together, then stir into dry ingredients. Gently stir in peaches
4. Grease 16 muffin cups and heap the batter into the cups. Sprinkle the top with granulated sugar
5. Bake for 25 to 30 minutes, or until a cake tester comes out clean. Remove from the oven and let cool for 5 minutes on a rack then turn out of the pans to finish cooling

Romanian Sweetened Chickpeas

By: Brandon Nichols

 As I continue my journey into 2012 and healthy eating I find it...well...difficult. When the clock hit midnight and 2012 was official, I assumed that all unhealthy food would be outlawed or my urges would cease. Neither was true. However, I have every intention of resisting my urges! Current score: urges 23 (at least) me: 0 (at best). I am holding on to hope!

On the bright side, I have had a lot of fun in the kitchen experimenting with new recipes. Especially the one here. Simple and sweet. That is the best way to describe this recipe. I love recipes that requires few ingredients, little time but packs a ton of flavor. That is what we have here. It also shows that healthy cooking is not bland cooking. This is great as a side dish or, I think, it can stand on it own.

 

Romanian Sweetened Chickpeas

Ingredients

• 2 15-ounce cans of chickpeas, drained, rinsed and cooking liquid reserved
• 3 tablespoons olive oil
• 1/8 cup unbleached all-purpose flour
• 1/8 cup honey
• 1 tablespoon brown sugar
• 1 tablespoon kosher salt

Directions

1. In a large saucepan, heat the oil over medium-low heat. Stir in the flour and cook until bubbly, about 3 minutes. Add the honey and stir until lightly browned, about 2 minutes. Gradually stir in 2 1/2 cups reserved cooking liquid. Increase the heat to medium-high and bring to a boil, stirring constantly.
2. Add the chickpeas, salt, and brown sugar and cook, stirring frequently, until thickened, about 10 minutes. Serve warm.

The New Year and the Resolution

By: Brandon Nichols

 Happy 2012 everyone! I hope that you had a safe New Year! Now that 2011, in all of its glory, is behind us, it is time to look toward the future and embrace what 2012 has to offer.

Like many, I am certain you made a resolution. A couple of mine were to run a half-marathon and participate in a Warrior Dash. Resolutions are our ways of saying what we want to accomplish in this new year. After the indulgence of the holiday season, it is no surprise that many choose ‘healthy eating’ as one of their resolutions. But what does that mean?

Depending on who you ask, healthy eating can mean a lot of things. For instance, I count potato chips as healthy eating (they have monounsaturated and polyunsaturated fats!)*. Either way, it is important to know what you are putting into your body. I love snacking. In fact, I barely eat meals anymore because I snack all day long! This means, I need to be aware of what I am snacking on. Especially, if I want to complete a half-marathon!

A healthy snack that I enjoy is hummus! It is a delicious spread that is great with pita or vegetables. The best part is that it’s simple! Although, in the past, I have had a hard time making a truly tasty hummus. But after a lot of blood, sweat, and tears (do not worry, none of it fell into this) I have managed to create a delicious hummus. Ever since making this I have enjoyed guilt free snacking (well…for the most part ;-))

Give this recipe a go and tell me it is not delicious! Also, what are your resolutions for the new year?

Ingredients

• 15 ounce can of chickpeas, drained and rinsed. Reserve the liquid
• 1/4 cup tahini
• 2 tablespoons of lemon juice
• 2 cloves of garlic, minced
• 1 ½ teaspoons Kosher salt
• 1/4 teaspoon ground cumin
• Dash of cayenne

Directions

1. In a food processor, mash the chickpeas
2. Add the tahini, 1/3 cup of the reserved liquid, lemon juice, garlic, salt, cumin, and cayenne and process until smooth
3. Add enough of the remaining cooking liquid to make a smooth, creamy paste.
4. To serve, spread the hummus on a serving plate and drizzle with olive oil. Sprinkle with paprika or parsley, or both. Serve at room temperature
5. Store in the refrigerator for up to 3 days.

*After consulting with our dietitians I have found out that potato chips are not ‘healthy’ snacks…who knew?!

Bad but Good Southern Boy

By: Brandon Nichols

 
Sometimes, I am a bad Southern boy. I do not care much for sweet tea or country music. I know…it is dreadful. You would think after years in Virginia I would have acquired a taste for both. Alas, it was not meant to be.

To make up for these shortcomings, I try to be a good Southern boy in the kitchen. Quite frankly, it is not that hard. I love a good Southern meal! There is something about the food that is just so…comforting. Like all good Southern boys, I know that a meal just is not a meal without biscuits (and something fried). Biscuits are a versatile treat. You can enjoy them in the morning with butter and/or jam or for lunch/dinner with gravy (or butter, again). However, a great biscuit can be enjoyed without any accompaniment. Below, you will find such a biscuit; or at least a recipe for it.

These biscuits get rave reviews every time I make them (as if the empty plate was not compliment enough). Best of all, they are simple. No more need for the biscuits that come in the can. You will be surprised by just how easy these are to make. Give me your thoughts!

 

Ingredients

• 3 cups of unbleached all-purpose flour
• 1 Tablespoon baking powder
• 1 Tablespoon sugar
• 1 teaspoon salt
• ¾ teaspoon Cream of Tartar
• ¾ cup butter, cut up
• 1 cup milk (I prefer 1% milk)

Directions

1. Preheat oven to 450 ºF. In a large bowl whisk together the flour, baking powder, sugar, salt, and cream of tartar.
2. Using a pastry blender or two knives, cut in the butter until it resembles coarse crumbs. Make a well in the center of the flour mixture. Add milk all at once. Using a fork, stir just until mixture is moistened.
3. Turn the dough onto a lightly floured surfaced (preferably a baking mat). Knead the dough by folding and gently pressing it just until the dough holds together. Pat or lightly roll dough until ¾ inch thick. Cut dough using a floured 2 1/2-inch round cutter; reroll scraps if necessary. Dip the cutter in flour between cuts.
4. Place dough circles 1 inch apart on a baking sheet lined with parchment paper. Bake for 10-14 minutes or until golden. Remove biscuits from making sheet and serve warm.

Snickerdoodles: A Reason to Start Baking Again

By: Brandon Nichols

 This Fall, I have not baked as much as you I usually do. I am not sure what accounts for this terrible occurrence. It is possible that the semi-warm weather is to blame. Generally, my baking picks up when I am able to throw on layers to hide my extra ‘layers’. Either way, I know that my lack of baking is a problem.
This weekend I decided to simultaneously fix this and take a trip down memory lane by making Snickerdoodles. It takes a lot for a cookie without chocolate to impress me; but, I have loved Snickerdoodles ever since I was a kid. I think that they are simple yet delicious. I have yet to run into a person that does not enjoy Snickerdoodles. If I did, I would quickly turn and run away.

Below you will find my favorite recipe for Snickerdoodles. Many recipes call for shortening. I do not use shortening -- it frightens me on many levels. These cookies are quick and delicious. Whip them up and watch them disappear!

Ingredients

• 1 1/2 cups white sugar
• 1/2 cup butter, softened
• 1 teaspoon vanilla extract
• 2 eggs, room temperature
• 2 3/4 cups all-purpose flour
• 1 teaspoon cream of tartar
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 tablespoons white sugar
• 2 teaspoons ground cinnamon

Directions

1. Preheat oven to 400 degrees F.
Combine 1 1/2 cups white sugar, butter or margarine, vanilla and eggs. Mix well.
2. Stir in flour, cream of tartar, baking soda and salt. Blend well. Shape dough into 1 inch balls.
3. Combine 2 tablespoons sugar and 2 teaspoons ground cinnamon. Roll dough in sugar/cinnamon mixture.
4. Place 2 inches apart on ungreased baking sheets.
5. Bake 8 to 10 minutes or until set. Immediately remove from cookie sheets to cool.

World AIDS Day

By: Pam Giller

Mayor Vincent C. Gray with talented MAC artists

 Today Food & Friends observes World AIDS Day - an occasion for people worldwide to unite in the fight against HIV/AIDS. Although we have served clients with cancer and other types of serious illnesses since 2000, Food & Friends was first established to serve people affected by HIV/AIDS in 1988. Today, nearly half of our clients live with HIV/AIDS. On one hand, much has changed across the landscape of this epidemic since our fledgling years in the late 80's. The introduction of HAART therapeutic medications have enabled many diagnosed with the virus to enjoy longer and relatively healthy lives and awareness surround HIV/AIDS has surely improved by leaps and bounds. Despite important advancements such as these, HIV/AIDS continue to plague our community. In the Washington, DC Metro in particular, the prevalence of HIV/AIDS is higher than in any other major US city and still exceeds the World Health Organization's definition of an epidemic.

Hope comes from the many in our community who have dedicated themselves to fighting this disease with compassion, diligence and generosity. Understanding that raising awareness is important but not sufficient, M•A•C AIDS Fund has raised nearly $200 million to support agencies nationwide offering a wide array of services and outreach programs related to HIV/AIDS. Food & Friends is honored to be a recipient of nearly $1 million in funding over the past 13 years from M•A•C AIDS Fund . To further connect M•A•C to our work delivering nutritious meals to people living with HIV/AIDS, 20 talented artists are spending the morning packing meals for delivery in our kitchen. Today, these volunteers will help make possible the delivery of about 3,500 meals while the support of M•A•C AIDS Fund over these past 13 years has made the delivery of hundreds of thousands of nutritious meals possible for thousands of our clients.

As an additional honor, DC Mayor Vincent Gray, spent the morning helping to package meals at Food & Friends alongside Ms. Patricia Evans, Office of Community Affairs and Mr. Steve Glaude, Director of Community Affairs. Mayor Gray also announced the launch of a DC Government employee-wide food drive which will take place during the month of December in an extended observance of World AIDS Day. Food & Friends is thrilled to have been chosen as the exclusive beneficiary of this unprecedented effort. The DC Government employees aim to collect enough non-perishable groceries to provide thousands of meals for our clients in need.

In our founding year 23 years ago, HIV/AIDS was an unknown - something feared and misunderstood. As a result, many suffered with this disease alone and without help. The earliest Food & Friends volunteers saw that this was unacceptable and over the years more have joined their ranks - more than 11,000 this year alone. As Mayor Gray noted today, we have come a very long way, but it is important to recognize that we still have a long way to go. Today we take pride and find hope in being just some of the many in this community who are dedicated to serving people touched by this virus for as long as it takes.

Mayor Vincent C. Gray, Director of Community Affairs for the District of Columbia Steven Glaude and Executive Director, Serve DC Patricia Evans lend a hand preparing meals in the Food & Friends kitchen.

MAC artists pack groceries for Food & Friends' Groceries-to-Go program.

By Brandon Nichols

 With Thanksgiving behind us, we are justified in breaking out our holiday music and decorations. Granted, many could not wait and have already done so – no harm in that. However, it is clear that our focus has changed from turkey to presents and upcoming vacations. I see that people have a little pep in their step; the holiday spirit has begun its invasion.

Now that the holiday season is here, I am sure that your inbox is over-flowing with invitations to various parties; chief among them, the Holiday Cookie Party. I love a good cookie party; it is a chance to share one of your favorite recipes and try the delicious creations of others. There are times when I get stuck in a cookie rut -- making the same cookie over and over again. Cookie parties allow me to try something new and fun! Also, it opens up conversation for one of my favorite topics: baking. People light up when they are talking about their favorite recipe and where they got it.

I want to share with you a recipe for Chai Spiced Cookies – one of my all-time favorites. These are delightful. The true beauty of these cookies comes from the symphony of flavor created by the various spices. This recipe comes from the 2007 Pillsbury Holiday Cookie Book. What is your favorite cookie to make?

Chai-Spiced Cookies

Ingredients

Cookie

• 1 cup butter, softened
• 2 cups flour
• 1/2 cup powdered sugar
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground allspice
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground cloves
• 1/2 teaspoon salt
• 4 teaspoons vanilla
• 2 egg yolks

Coating

• 1 1/2 cups powdered sugar
• 1/2 teaspoon ground cardamom
• 1/2 teaspoon ground cinnamon

Directions

1. Heat oven to 350 degrees.
2. In large bowl, beat butter and 1/2 cup powdered sugar with electric mixer on low speed until well blended.
3. Stir in remaining cookie ingredients.
4. Shape dough by tablespoonfuls into balls.
5. On an ungreased cookie sheet, place balls 1 1/2 inches apart.
6. Bake approximately for 12-15 minutes.
7. Remove from cookie sheets to cooling rack and cool for 5 minutes.
8. In medium bowl, mix coating ingredients. Working in batches, gently roll warm cookies in coating mixture.
9. Cool on cooling rack 5 minutes.
10. Fluff up coating mixture with wire whip and roll cookies in mixture again.
11. ENJOY!