_Soup
is a must-have for chilly winter days and to battle anything that ails you, be it a nasty cold or a case of the
winter blues. Plus, now that it comes in cans, cups, and drinkable bottles,
it's easy to grab on the go. But what are you getting
when you slurp down that tomato soup, beefy stew, or other canned favorite? Often sold under a healthy halo, processed soups are full of a lot of
ingredients that won't be listed on the label--such as industrial chemicals,
pesticides, and weird food additives.
BPA
BPA is a chemical used in cash-register receipts and some plastics, but also in the epoxy resin liner of most metal food cans. The bummer? It's most likely leaching into your favorite soup, exposing you to the synthetic, estrogen-like substance that has been linked to obesity, breast and prostate cancers, and aggression and other behavioral problems in young girls. The amounts of BPA used in the cans varies drastically, but an alarming new study published in the Journal of the American Medical Association suggests we're ingesting dangerous levels of the hormone-mimicking chemical when we eat soup even once a day. The study's authors asked some participants to eat Progresso soup for lunch five days a week, while others ate homemade soup. All of the canned soup eaters had detectable levels of BPA in their urine at the end of the experiment. What's even more striking is the amount of the chemical detected after downing a can of soup once a day for five days. Compared to those eating fresh soup, the group eating canned soup saw BPA levels jumped more than 1,000 percent.
The huge spike in BPA seen after eating canned soup is "unlike anything we've ever seen," says Laura Vandenberg, PhD, a postdoctoral fellow of biology at the Center for Developmental and Regenerative Biology at Tufts University in Massachusetts. "The levels are shocking."
Sodium
Americans are seriously bingeing in the sodium department, a dangerous practice considering excess sodium doesn't just leave us looking bloated, but also can lead to life-threatening heart attack and stroke. A big reason sodium is such a problem has to do with deceptive labeling practices, explains Bonnie Liebman, nutrition director at Center for Science in the Public Interest (CSPI). "On most canned soup labels, you'll see numbers in the 800- to 900-milligram (mg) range," she explains "That's already about half a day's worth for most Americans, and that assumes you're only consuming an eight-ounce serving."
Seriously, when have you eaten just half a can of soup? Probably never. And a recent survey showed that most people consider a full can of soup to be one serving, when most labels say the can contents serve two or more. Even when you eat a low-sodium soup that contains 400 mg of sodium per serving, you wind up with twice that amount if you actually eat the entire can in one sitting. If you're still going to go for canned soup, be aware of the serving sizes, and don't fall for claims like, "25 percent less sodium!" The sodium content still could be dangerously high.
Flavor Enhancers
Monosodium glutamate (MSG) brings out wonderful flavors in canned soup, but if you're one of the many people sensitive to this flavor enhancer, the food additive could lead to a crushing headache. Animal studies have found that MSG is toxic to the brain, and researchers believe it causes migraines in people because it dilates blood vessels and impacts nerve cells in the brain. Along with headaches, people sensitive to MSG often experience pressure in the neck and face, sweating, abdominal cramps, and tingling in the fingers.
If MSG makes you sick, you should also look out for ingredients like "natural flavoring" and "hydrolyzed vegetable protein," two other additives that also contain glutamate, according to CSPI's Food Additives database.
Pesticides and GMOs
As our food system becomes more industrialized, more and more farm chemicals are winding up not just on our food, but also in the food we eat. Within the last 20 years, chemical farmers have overwhelmingly adopted genetically modified seeds, or GMOs, for crops like corn and soy, two common ingredients in canned soup. (There are more than a dozen different ingredients derived from corn and soy.) These seeds have been genetically engineered to withstand heavy sprayings of Roundup, and when that happens, the pesticide is absorbed by the plant and winds up in your food. Roundup is used so heavily, in fact, that scientists recently detected it in rain. Constant low-level exposure to the pesticide can cause obesity, heart problems, circulation problems, and diabetes,says Warren Porter, PhD, professor of environmental toxicity and zoology at the University of Wisconsin, Madison. As if that's not bad enough, the process of genetic modification, when a plant's DNA is changed in a lab, not by nature, is known to cause spontaneous abortion and infertility in animals and has been linked to the skyrocketing rates of food allergies in people over the past decade.
November 21, 2011- Paul Sang has 50 Toast Toppers for your Thanksgiving dinner!
_Step 1: Slice 1 to 2 loaves of French bread into 1/4-inch-thick rounds.
Step 2: Brush each slice with olive oil or melted butter.
Step 3: Place the rounds on baking sheets and bake at 350 degrees until
crisp throughout and lightly golden around the edges, about 15 minutes.
Top This...
1. Spread with goat cheese; top with finely
chopped canned beets, an orange segment and fresh mint.
2. Spread with fig jam; top with gorgonzola
cheese and prosciutto.
3. Spread with fig jam; top with goat cheese
and chopped walnuts.
4. Spread with butter; top with thinly sliced
bread-and-butter pickles.
5. Spread with hummus; top with olive
tapenade.
6. Top with sliced figs; drizzle with honey;
sprinkle with sea salt.
7. Mash avocado with salt and lime juice;
spread on toasts; top with shrimp.
8. Spread with ricotta cheese; top with
chopped roasted red peppers; sprinkle with salt and pepper.
9. Rub with a garlic clove; top with sliced
plum tomatoes; sprinkle with sea salt.
10. Spread with butter; top with thinly sliced
radishes; sprinkle with sea salt.
11. Toss canned tuna with lemon juice and
zest, olive oil, chopped parsley and salt; spread on toasts.
12. Spread with gorgonzola cheese; top with
sliced pears.
13. Top with chopped grapes and wrap with
prosciutto.
14. Top with pesto and shaved parmesan cheese.
15. Top with pesto, crumbled bacon and chopped
tomatoes.
16. Top with pesto and chopped sun-dried
tomatoes.
17. Spread with mashed avocado; top with
crumbled bacon and sprouts.
18. Spread with ricotta cheese; drizzle with
olive oil; add a dash of salt and pepper.
19. Brush with olive oil; add a thin slice of
manchego cheese; top with chorizo.
20. Chop rotisserie chicken meat and toss with
barbecue sauce; spoon onto toasts;
top with chopped pickles.
21. Combine mayonnaise with wasabi paste;
spreadon toasts; top with lump crab meat.
22. Combine mayonnaise and wasabi paste; toss
finely chopped sushi-grade tuna with sesame oil; spread wasabi mayo on toasts;
top with tuna.
23. Whip cream cheese with chopped dill;
spread on toasts; top with thinly sliced smoked salmon.
24. Spread with taleggio cheese; top with
candied pecans or walnuts.
25. Spread with apple butter; top with
crumbled blue cheese and chopped fresh sage.
26. Sauté finely chopped mushrooms in butter
and season with salt and thyme; spread on toasts; top with shaved parmesan
cheese.
27. Sauté thinly sliced onions in butter until
caramelized; spread toasts with brie cheese; top with apple slices and
caramelized onions.
28. Top with thinly sliced apples and grated
cheddar cheese; broil until melted.
29. Spread with butter; top with thinly sliced
ham and a cornichon slice.
30. Spread with cranberry sauce; top with
thinly sliced turkey; sprinkle with sea salt and pepper.
31. Sauté thinly sliced fennel and golden
raisins in olive oil until soft; spoon onto toasts.
32. Combine cream cheese and chopped chipotle
chiles in adobo sauce; spread on toasts; top with thinly sliced smoked turkey.
33. Top with fresh tomato pulp; sprinkle with
sea salt and fresh basil.
34. Combine refried beans with chopped green
chiles; spread on toasts; top with pepper jack cheese and broil until melted.
35. Combine equal parts sour cream and cream
cheese with horseradish; spread on toasts; top with thinly sliced roast beef.
36. Halve asparagus tips lengthwise; steam
until al dente and season with salt; spread premade egg salad on toast; top
with an asparagus tip.
37. Wilt baby spinach and toss with crumbled
bacon; spoon onto toasts; top with chopped hard-boiled eggs.
38. Toss finely chopped romaine with Caesar
dressing and grated parmesan cheese; spoon onto toasts; top with an anchovy.
39. Spread with brie cheese; top with thinly
sliced ham and a dollop of grainy mustard.
40. Spread with mascarpone; top with crumbled
bacon and chopped grapes.
41. Whip cream cheese with lemon zest; spread on toasts; top
with fresh raspberries.
42. Spread with Nutella; top with orange marmalade.
43. Spread with mascarpone; top with thinly sliced melon and
prosciutto.
44. Spread with orange marmalade; top with thinly sliced smoked
deli turkey and smoked mozzarella cheese.
45. Sauté thinly sliced apples in butter until soft; spoon onto
toasts; top with thinly sliced ham.
46. Spread with creamy peanut butter; top with thinly sliced
bananas; drizzle with honey.
47. Whip peanut butter and marshmallow fluff; spread on toasts;
top with shaved chocolate.
48. Spread with cream cheese; top with hot pepper jelly.
49. Spread with ricotta cheese; drizzle with honey; add a dash
of pepper.
50. Whip mascarpone and confectioners’ sugar; brush toasts with
espresso and spread with sweetened mascarpone; top with shaved chocolate and
cocoa powder.
November 16, 2011 Roasted Cauliflower with Herbs
_Use any fresh herbs you
have on hand for this holiday recipe. While parsley, tarragon, and thyme make a
nice combination, you can also try sage, chives, and rosemary.
· Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.
November 14, 2011 Roasted Butternut Squash Risotto with Sugared Walnuts
Ingredients: · 1 ½ 1/2 cup coarsely chopped walnuts · 1 tablespoon butter, melted · 1 teaspoon brown sugar · 1/8 teaspoon freshly ground black pepper · 2 cups (1/2-inch) cubed peeled butternut squash · 1 tablespoon olive oil · 2 teaspoons minced fresh garlic · 4 cups fat-free, lower-sodium chicken broth · 1/2 cup water · 1 ounce pancetta, finely chopped (about 1/4 cup) · 1 cup finely chopped onion · 1 1/4 cups uncooked Arborio rice · 1/2 cup chardonnay · 2 tablespoons finely chopped fresh lemon thyme or 1 1/2 tablespoons thyme plus 1/2 teaspoon grated lemon rind · 1/4 teaspoon salt · 1/4 teaspoon freshly ground black pepper · 1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
Preparation · 1. Preheat oven to 400°.
· 2. Arrange nuts in a single layer on a jelly-roll pan. Bake at 400° for 5 minutes or until toasted, stirring twice. Place nuts in a bowl. Drizzle butter over warm nuts; sprinkle with sugar and 1/8 teaspoon pepper. Toss well to coat.
· 3. Combine squash and 1 tablespoon oil, tossing to coat. Arrange squash in a single layer on jelly-roll pan. Bake at 400° for 15 minutes or until squash is just tender. Remove from pan; stir in garlic. Set aside.
· 4. Bring broth and 1/2 cup water to a simmer in a saucepan (do not boil). Keep warm over low heat.
· 5. Heat a large saucepan over medium heat. Add pancetta to saucepan; cook 5 minutes or until browned, stirring frequently. Add onion; cook 3 minutes or until tender, stirring occasionally. Add rice; cook 2 minutes, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in squash, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Top with cheese and nuts.
3 cup(s) shredded cooked chicken or turkey, 12 ounces (see Tips & Techniques)
1 teaspoon(s) Dijon mustard
2 tablespoon(s) chopped fresh chives or scallion greens
Directions
Bring a large pot of water to a boil. Add pasta and cook for 5 minutes. Add cauliflower florets and cook until the pasta and florets are tender, about 4 minutes more. Drain, rinse, and return to the pot.
Meanwhile, heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until tender, 2 to 3 minutes. Add wine and cook until reduced slightly, about 1 minute. Whisk milk, flour, salt, and pepper together in a medium bowl and add to the pan. Bring to a boil over medium-high heat, stirring frequently. Cook, stirring, until thickened, about 1 minute. Reduce heat to low and stir in cheese until smooth. Stir chicken (or turkey) and mustard into the cheese sauce; cook until heated through, about 2 minutes.
Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).
To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low, and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
Nutrition Facts: Calories433 Total Fat13g Saturated Fat5g Cholesterol75mg Sodium491mg Total Carbohydrate42g Dietary Fiber5g Sugars-- Protein34g Calcium--
Mash of the Titans!
I bet you wont even be able to tell that these aren't your classic garlic mashed potatoes. Try this lower carb, lower cal version at your holiday feast!Thanks to Hungry- Girl for today's recipe. Ingredients: 1 head of garlic 1 tsp. olive oil 1 medium-sized russet potato (about 12 oz.) 5 cups cauliflower florets (about 1 head) 3 tbsp. fat-free half & half 2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown) 1/2 tsp. salt, or more to taste Optional: black pepper, chopped chives
Directions: Preheat oven to 425 degrees.
Remove papery outer layer from garlic, leaving skins around the cloves intact. Slice off the top of the garlic head, 1/4 - 1/2 inch, exposing the tops of the cloves. Place garlic on a piece of foil, drizzle with oil, and use your fingers to coat. Wrap foil tightly around garlic, enclosing it completely. Place in a baking pan.
Bake garlic in the oven for about 40 minutes, until soft enough to mash. Set aside to slightly cool.
Meanwhile, bring a large pot of water to a boil on the stove. While waiting for the water to boil, peel and cube the potato. Add potato and cauliflower to boiling water. Return to a boil, and then reduce heat to medium. Cook until potato and cauliflower are very tender, 15 - 20 minutes.
Drain water and transfer potato and cauliflower to a large bowl; set aside. Once foil-wrapped garlic is cool enough to handle, unwrap garlic and remove cloves; discard skin. Add the soft cloves to the large bowl.
To the bowl, add half & half, butter, and salt. Mash it all together with a potato masher, until completely blended. If you like, season to taste with pepper and additional salt. If needed, bring to desired temperature in the microwave or oven. Top with chopped chives, if you like, and enjoy!
MAKES 5 SERVINGS
Serving Size: about 3/4 cup (1/5th of recipe) Calories: 120 Fat: 3g Sodium: 315mg Carbs: 20.5g Fiber: 3.5g Sugars: 3.5g
Protein: 4g
PointsPlus® value 3*
October 25, 2011
CHILI-GLAZED SALMON This is the type of recipe that converts fish skeptics into bona fide believers!
This is the type of recipe that converts fish skeptics into bona fide believers, and all it takes is a glaze that you can whip up in a few minutes. The fattiness of salmon pairs perfectly with assertive spicy and sweet flavors, and this has both. Round this meal out with roasted broccoli (it can roast in the same oven as the salmon) and a side of couscous.
You'll Need: 1/4 cup Asian-style sweet chili sauce 2 Tbsp low-sodium soy sauce 1 Tbsp grated fresh ginger 1 tsp Sriracha or other spicy chili sauce 4 salmon fillets (4-6 oz each)
How to Make It: *Preheat the oven to 425°F. Combine the sweet chili sauce, soy sauce, ginger, and Sriracha in a mixing bowl. Place the salmon fillets on a foil-lined baking sheet. Use a brush or a spoon to lacquer the salmon with a chili glaze.
*Bake the salmon until the glaze has begun to lightly caramelize and the salmon flakes with gentle pressure, about 10 minutes, depending on the thickness of the fish.
Makes 4 servings Cost per serving: $3.83 330 calories 14 g fat (2 g saturated) 560 mg sodium
Not That! Applebee's Orange Glazed Salmon Price: $13.49 790 calories 24 g fat (4.5 g saturated) 3,000 mg sodium