Healthy Breakfasts

What does a healthy breakfast mean to your family?  I was recently asked that question for an article in the Burlington Free Press.  Healthy food is still evolving in my kitchen but for the most part it is related to emphasizing whole ingredients and making things from scratch.  I told Hannah Crowley, the Free Press correspondent, "I think everyone has a different take on healthy; for me healthy means no processed ingredients, no high fructose corn syrup or trans fat. In general if I don't understand what's on the label, I don't cook with it."  I also spoke of  the pancakes and muffins we often have for breakfast.  My recipe for Banana Greek Yogurt muffins was published along with the article.  These muffins are just my latest tweak to my regular Sour Cream Banana muffins, using more white whole wheat flour and Greek yogurt in place of the sour cream.

When I read the article I thought my "healthy breakfasts" sounded decadent next to some of the meals described by Jodi Whalen of August First Bakery and Dianne Lamb, UVM Extension Nutrition and Food Specialist.  However I still feel comfortable feeding that to my family (as well as the preschoolers at work).  Really a healthy breakfast needs to get you started for the day with enough energy to last until lunch.  You can read the Healthy Breakfasts article and decide for yourself.

Turns out my friends comments on facebook when I posted the link was not the only attention it would receive.  When I checked my e-mail that afternoon I was surprised to find an e-mail from the corn refiners association in my inbox.  I am just in awe of a P.R. budget that can respond to negative press in smaller newspapers.  The fact they responded with out of date studies and propaganda beside the point.


January 7, 2011


Robin Berger


Dear Ms. Berger:


I am writing on behalf of the Corn Refiners Association, which represents the manufacturers of high fructose corn syrup in the United States. We read that your quote, “…for me healthy means no processed ingredients, no high fructose corn syrup or trans fat” with interest (January 7 Burlington Free Press “Start The Day, New Year Right With Breakfast, Experts Say” by , Hannah Crowley). There has been a lot of confusion about high fructose corn syrup. If your schedule permits, I would be happy to speak with you regarding the information below and any other related topics on this safe sweetener.


According to the American Dietetic Association (ADA), “high fructose corn syrup…is nutritionally equivalent to sucrose. Once absorbed into the blood stream, the two sweeteners are indistinguishable.” The ADA also noted that “Both sweeteners contain the same number of calories (4 per gram) and consist of about equal parts of fructose and glucose.” (Hot Topics, “High Fructose Corn Syrup.” December 2008.)
http://sweetsurprise.com/sites/default/files/ADAHotTopicHFCS.pdf


The American Medical Association stated that, “Because the composition of high fructose corn syrup and sucrose are so similar, particularly on absorption by the body, it appears unlikely that high fructose corn syrup contributes more to obesity or other conditions than sucrose.” (Report 3 of the Council on Science and Public Health A-08, June 2008.)
http://www.ama-assn.org/ama1/pub/upload/mm/443/csaph3a08-summary.pdf


It is a popular misconception that high fructose corn syrup is more ‘processed’ than sugar, fruit juice concentrate, or agave nectar production. In fact, they all go through remarkably similar production methods that aim to refine the raw botanical material into a robust and versatile sweetener that can be formulated into a wide range of foods and beverages.


As many dietitians agree, all sugars should be consumed in moderation as part of a balanced lifestyle.


To read the latest research and learn more about high fructose corn syrup, please visit www.CornSugar.com. Please feel free to contact me if you would like additional information about the products made from corn.


Thank you for your consideration,


Audrae Erickson
President
Corn Refiners Association
Washington, DC


I was actually pretty happy, even excited, to receive this e-mail.  For one I am more then happy for the corn refiners to think of me as a problem, I am actually pretty proud of that distinction.  In addition their worry over every small negative comment is a sign that people are starting to avoid their products and they are worried.


As for their claims of it being equivalent to sucrose or table sugar, there are more and more studies that say the opposite, no matter how much money they may put into biased studies.  Rutgers University completed a study that found a link between drinking sodas with high fructose corn syrup and the development of diabetes, an illness that is quickly reaching epidemic levels in this country.


Scientists at Princeton University studied the effect of diets high in high fructose corn syrup as compared to table sugar or sucrose.  They found rats who were fed HFCS were significantly more obese than rats fed table sugar or sucrose.  The corn refiners association would like us all to believe that their products are no worse for you than table sugar.  The obesity epidemic in this country being related only to how many calories we are consuming, not what type they are.  I believe in general we need to reduce sugars in our diets but in addition I still believe the best practice is to eliminate High Fructose Corn Syrup and any other food that requires chemicals or procedures not possible in a home kitchen to make them.


Feel free to read the Princeton University Study on High Fructose Corn Syrup yourself.  Even if these studies are not accurate, eliminating high fructose corn syrup from your diet will still improve your health.  When you eliminate high fructose corn syrup from your diet you are forced to avoid some of the most processed nutrient empty foods from your table.

Greek Yogurt Banana Muffins
Makes 12 muffins


I have been making these for the preschoolers breakfasts and sharing the extras with the staff.  I think they are pretty popular as recently one of my co-workers licked the top of one so he would not have to share it with anyone else.  Apparently when children are not around the staff does not always model the best behavior.  Next I plan on reducing the sugar in these.

1 stick (1/2 cup or 4 oz's) unsalted butter at room temperature
3/4 cup light brown sugar, not packed, after all I was making muffins and not cake
1 large egg (place the egg in a bowl of warm water until you are ready to use it)
3/4 cup overripe, very brown bananas, puréed (I puréed mine with an immersion blender)
1/4 full fat Greek yogurt
1 tsp vanilla extract (I often up the vanilla extract in recipes, it makes them subtly better)
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt (I used Kosher)
1 1/2 cup white whole wheat or whole wheat pastry flour



Place the oven rack in the middle position and preheat to 350° Fahrenheit. Line muffin tins with 12 liners and set aside.

Beat the butter and brown sugar in a stand mixer with the whisk attachment or in a mixing bowl with an electric mixer on high speed. The mixture should be pale and fluffy, stop and scrape down the bowl as necessary. Add the egg and mix until well combined, then add the banana purée, sour cream and vanilla extract. Mix to combine well and add the baking powder, baking soda, and salt and mix before adding the flours and mixing on low speed. Make sure to scrape the bottom and sides of the bowl and mixing one final time, although mix only until combined to prevent overmixing (if you mix to much the flour will form gluten strands and the muffins will be tough).

Divide the batter evenly between 12 muffin cups and bake in the center of the preheated oven for 20 minutes or until a toothpick or knife inserted in the center comes out clean (It can be moist from the butter but there should be no batter). Allow to cool in muffin tins, store in an airtight container.

Canning 101: An Article, Two Workshops and FAQ

I decided to post a canning FAQ based on the google searches I see people using that cause them to find my blog.  I keep seeing the same questions come up in my statistics so I wanted to answer the questions directly here. Often the questions are answered in the post they land on, but only if the reader has good reading comprehension skills.

Before I dive in let me tell you about the canning workshops I am teaching this summer.  They are being taught through Red Wagon Plants and will help participants feel more comfortable with the whole process.

The first workshop is Saturday, August 28th from 9:00 AM to 12:00 PM and the topic is No Added Pectin Jam Making.  Right now all signs point to a seedless raspberry jam, but please don't hold me to that.

The second workshop is Salsa Two Ways on Saturday, September 18th from 9:00 Am to 12:00 PM.  In this workshop we will make a green and red salsa.

To register for either or both workshops contact Red Wagon Plants.

Red Wagon - Phone: 802-482-4060

Greenhouse and workshop location: 2408 Shelburne Falls Rd. Hinesburg, VT 05461

If you don't want a full workshop but need a little more guidance, last summer I posted a step by step guide to canning crushed tomatoes that can help beginning canners to be more comfortable with the process.  My personal goal is 35 quarts, last year I did 28 and while I only recently used them up, I was being careful.

Lastly a link before I get to the questions, the Burlington Free Press published an article today on Canning's comeback.  I was interviewed (and photographed) for the piece on topics as wide ranging as the need for safe canning practices, why I do it and where to find more info (other then this blog of course).  Canning Makes a Comback Article

Reprinted with permission from Burlington Free Press staff photographer Glenn Russell

Canning FAQ


Can you make no sugar jam without added commercial pectin?
Sorry, no.  While pectin is naturally occurring in fruit, the amount is different depending on the type of fruit and how ripe it is.  The pectin that is naturally present in fruit requires sugar and acid in order to set or gel.  The only way to make no sugar jam is to use Pomona's Pectin.   If you decide to buy it and use this link I will get a tiny credit at Amazon, however I do not personally endorse the product.  I have friends who love it, but I find it has a chalky texture.  In addition no sugar or low sugar jams will go bad quickly after opening, even when refrigerated, as sugar acts as a preservative.  I do make jams that rely on the natural pectin in fruit. With this method I can use less sugar then required by most commercial pectins and I still have a product that lasts in my fridge after opening.

Do you need to use pectin or a special recipe to make freezer jam?
Any jam or jelly can be stored in the freezer if you do not want to use the boiling water bath.  Just leave 3/4 of an inch of headspace, making sure to use jars that are labeled as being safe for the freezer.  Any of the tapered jars that are wider at the top then the bottom, or the ones with straight sides will work.  In the picture at the top of this post the first 2 jars from left to right will work and the other 3 should not be used.  Because the top is smaller than the base in the 3 jars on the right. Jam expands as it freezes and could cause the jar to crack.

My jam did not set, how can I fix it? (How do I fix runny jam?)
The answer to this depends on whether you were making a recipe with added commercial pectin or not.  If you were using added pectin you need to follow the package directions for redoing the batch which involves adding more pectin and recooking.  I have never tried this as I don't use commercial pectin (except in my strawberry freezer jam), however I understand doing this can give you an overly stiff jam.  If you were making a jam without added pectin and it just had not set when you canned it you can put it all back in the pan and recook it until the setting point is reached.  Alternatively, you can just label the jars as syrup and use it on french toast, waffles, pancakes, ice cream, stirred into yogurt, as a dessert sauce, folded into whipped cream, drizzled over pound cake, as an ingredient in barbecue sauce...

How risky is botulism when making jam and other high acid products?
Botulism is not a concern when making fruit jam (unless you are using a low acid fruit such as bananas), as long as you are making jam or jelly without adding any low acid ingredients or fats (so no oil, nuts, dairy, chocolate, vegetables).  Jams and jellies are some of the safest products to can.  The steps to safely can fruits are to ensure the product does not mold or decay, not to protect you from botulism.  Botulism cannot live in a high acid environment so even if you mess up the canning process when making jam you are not going to have botulism growing in your jars.  Instead they may not seal properly so you may have a jar that goes moldy or bad.

If I mess up the steps for canning am I going to poison my family?
Depends on what you are preserving and how you mess up, and even then it is rare.  If you are canning tomatoes adding the correct amount of acid for proper acidification is very important, so make sure to add any acid called for and do not change or add any ingredients.   Proper acidification creates an environment where botulism spores cannot thrive.  However if the proper acidification level is reached any errors you may make in the process may cause mold or spoilage, not botulism.  If you are using a pressure canner to preserve low acid items strictly adhering to the process is more vital, the correct temperature and times for processing allow the heat penetration that kills the botulism spores that may be present.



I found this recipe for _____________ in one of my cookbooks.  It looks really tasty and I want to enjoy it in the winter.  How do I can it?
Sorry, the only way to enjoy whatever non canning recipe in the winter is to freeze it or safely can the main ingredient. Then make the recipe with your preserved items in the winter.  For canning it is really important to use tested safe recipes.  Canning requires set acidity as well as density to make a reliable and safe product. You can find plenty of safe, tested recipes designed for canning to keep you busy canning all year without searching for new recipes to can from non canning sources.

I want to change this salsa/tomato sauce/pickle recipe to suit our tastes, what can I safely change?
Without seeing the recipe and the changes you want to make it is hard to advise you, however some guidelines.  You cannot increase the amount of any low acid ingredients in these recipes or else you may change the acidity and making an environment where botulism could grow.  Low acid items include: garlic, onions, peppers, celery, and all other vegetables.  You can add wine, sugar, salt, pepper and other DRIED herbs and spices.  Do not add any fat (so no butter, oil, schmaltz).  You can switch the acid that is being added for another acid. 1 tsp citric acid is equivalent to 1/4 cup bottled lemon juice or 1/2 cup 5% acidity vinegar.

This canning recipe calls for bottled lemon juice, can I substitute fresh? It tastes so much better.
Sorry, no.  Fresh lemon juice can vary greatly in how much acid is present, you need to use bottled to make sure you are using the correct amount of acidity to properly acidify what you are making.

These are good pointers, but I am still scared.  Any other information that can help me get over my fear of canning?
Yes, remember, I am teaching two, yes two, workshops this summer on canning through Red Wagon Plants.  If you take these workshops you will get to take part in canning, this can help give you the confidence in how to follow the steps and get over your fear.  You will even get to take home a sample so you can brag to all your friends that you canned this tasty item.  Plus I will answer your questions about canning.

The first workshop is Saturday, August 28th from 9:00 AM to 12:00 PM and the topic is no added pectin jam.  Right now all signs point to a seedless raspberry jam, but please don't hold me to that.

The second workshop is Salsa two ways on Saturday, September 18th from 9:00 Am to 12:00 PM.  In this workshop we will make a green and red salsa.

Red Wagon Plants Workshop Series

A Peek in my Kitchen

While I am on vacation in Cape Cod cooking in this kitchen

please come and tour you the inside of my kitchen in Burlington and hear more about my family and I over at The Stir on Cafemom.com.  I have to admit I struggled with this opportunity and how real I wanted your peek at my kitchen to be.  I did clean it, but hopefully I managed to leave it looking real.  Just like the small well used kitchen it is.  I asked a friend once if my house was like a real home or one where the owners just set down in the middle without making it a home.  She told me it looked like we had moved in and started playing and cooking immediately.  She did a great job of telling me the truth and making it sound good.

Thanks to Kim Conte for being so patient with my response to this opportunity.  She asked me back in April, it took me until a week ago to submit my answers.  It is not because I spent that time cleaning my kitchen, instead I was deciding how clean to make it.

After all that, here is the Hippo Flambe feature at the Stir on CafeMom.com