Are French Fries Vegetables

Often when we are discussing eating a rainbow of vegetables for good health, French fries comes up.  They are made from potatoes, but they are not recommended for our vegetable servings.  But why?



A medium baked potato (with skin) is a good source of potassium, vitamins C and B6, and fiber. But potatoes don’t contain other nutrients, such as the carotenoids and phytochemicals found in more brightly-colored vegetables.  Peeling to remove the skin to make fries and chips results in the loss of a large portion of the fiber, further diminishing the potato’s nutritional value. In addition, French fries are typically salted. Most of us consume more than the recommended amount of sodium, and eating highly salted foods like fries makes that situation worse.

Deep frying potatoes to turn them into French fries does not change them that much, but it does increase the number of calories per serving, so we get less nutrients per calorie when we eat them. We each need a particular number of calories to fuel our bodies, and we also need a sufficient intake of many different nutrients. If we choose to consume something like French fries frequently and in a large quantity, we will surpass our calorie needs before we meet all of our nutrient needs, which can impact health.

We can enjoy potatoes sometimes as part of a balanced, healthy dietary pattern. Think of them as a substitute for grains rather than vegetables when you fill up your plate. Leave the skin on, prepare them in a variety of ways, and avoid adding a lot of butter, cream, and salt. Round out your plate with plenty of colorful vegetables and other plant foods.

Tuffs Newsletter Article

Healthy Meat Alternatives

The new dietary guidelines suggest that we have at least one meatless meal a week made up of other protein sources.  There is a growing body of data that demonstrates the health benefits of eating less meat and more plant-based foods. Though meat is an excellent source of protein, you get adequate amounts of protein from other foods. Here are some good ones: Eggs: Eggs are a versatile, inexpensive and convenient source of protein. A large egg contains about 6 grams of protein. Dairy: Dairy can be incorporated into meals or snacks. One container of non-fat Greek yogurt (5.3 ounces) has about 15 grams of protein, depending on the brand. Additionally, an 8-ounce glass of milk contains 8 grams and half a cup of cottage cheese contains 12 grams of protein. Legumes: Beans and lentils are great sources of protein at about 6 to 9 grams of protein per half cup. You can use them to make a dip, add them to salad, put them in chili or stuff them in peppers, just to name a few possibilities. Nuts and nut butters: Two tablespoons of peanut butter contain 7 grams of protein, and one ounce of dry roasted almonds contains 6 grams. Nuts and nut butters are also very filling, because in addition to protein they contain healthy fat. Meat substitutes: The quantity and quality of alternative ‘meat’ products, like tempeh (made from soybeans), seitan (wheat gluten), "veggie burgers," and others are always improving, although these foods tend to be more processed than some of the whole foods mentioned above. Sourrce:Tuffs Newsletter

Customer Service Training Coming in February!

Cooking School Starts Next Week

10 Tip for Slow Cooker Success!

Slow cookers are a convenient way to whip up a delicious dish with minimal effort. Just throw all of the ingredients in the pot, turn it on, head to work, come home and dinner is ready to be served. But that's not all you can do with a slow cooker. It is perfect for making overnight oatmeal, a game-day dip or even a winter stew. This is a dream come true for any multitasker, but if you neglect food safety rules, this dream could quickly turn into a nightmare.
Follow these 10 tips to ensure any dish you slow cook is safe to eat:

1. Start with a clean space. Make sure the cooker, utensils and work area are clean. And don't forget to wash your hands.  
2. Keep perishable foods refrigerated as long as possible. Bacteria multiply rapidly when at room temperature. To avoid this, keep your food refrigerated until it's time to add it to the pot.
3. Prepare meat and vegetables separately. If you prep your meat and vegetables beforehand, store them separately in your fridge in order to avoid cross-contamination.
4. Always defrost meat or poultry before putting it in the slow cooker. Defrosting will ensure your food cooks all the way through to the safe internal temperature. Defrost in the refrigerator, never at room temperature.
5. Pay attention to temperature. It is important to make sure your slow cooker reaches a bacteria-killing temperature. Start your slow cooker on the highest setting for the first hour and then switch it to low for longer cooking. However, it is still safe to cook foods on low the entire time — for example, if you are leaving for work. Just make sure your food reaches the proper internal temperature (see number 9).
6. Make sure your foods fit. The slow cooker should be half to two-thirds full to ensure your food cooks thoroughly. Don't overstuff it!
7. Cut up your meat. Large chunks of meat may take too long to cook all the way through. Cut meat into smaller pieces before adding to the slow cooker.
8. Keep the lid on. It is important to retain the heat when making a slow cooker meal, so avoid taking off the lid. Only remove the lid to stir or check for doneness.
9. Use a food thermometer. The only way to know for sure that your food is safe to eat is with a food thermometer. Consult the Is My Food Safe? app or an internal temperature guide to determine the proper internal temperature.
10. Store leftovers in shallow containers and refrigerate within two hours. One of the best parts of your slow cooker meal is the leftovers. But you must make sure you are storing them safely and eating them in a timely manner to reduce your risk of food poisoning. Store leftovers in shallow containers and refrigerate within two hours of removing from the pot.

10 food safety tips for the slow cooker

How long would I have to walk to burn off the calories in holiday treats?

It depends on the treats you choose and how fast you walk. Holiday cookies often have 60 to 140 calories each, and sweet desserts may contain from 200 to 600 calories or more per serving.
If you walk at a moderate 3 miles per hour pace and weigh 150 pounds, you would need about 24 minutes to burn the calories in a 100-calorie cookie, and well over an hour for other sweet desserts. If you can comfortably walk at a brisk pace of about 4 miles per hour, you could cut your walking time to 15 minutes to burn the same number of calories; or if you walk briskly for 24 minutes, you’ll burn almost 200 calories.

Looking at this math, it’s easy to see that although boosting physical activity at a time when there’s more high-calorie food around can help avoid weight gain, adding extra exercise doesn’t easily keep up with how quickly excess calories accumulate from overeating. However, don’t look at walking and other exercise simply as a way to balance calories you consume. Physical activity, independent of weight, links with numerous health benefits, including lower risk of several cancers. It also helps your body regulate blood sugar and keeps several hormones at healthy levels.

For many people, daily physical activity also helps to handle stress, raise energy levels and improve sleep quality, which are all often challenges at busy times of year. So enjoy select sweet treats of the season, choosing those that you enjoy most at times when you can truly taste and savor them.

ACIR Dec News

Check your label before buying gliter for your holday cookies

Baking fancy cookies and cakes for the holidays? The Food and Drug Administration (FDA) wants you to know that some glitters and dusts promoted for use in foods may, in fact, contain materials that should not be eaten. Many decorative glitters and dusts are sold over the Internet and in craft and bakery supply stores under names such as luster dust, disco dust, twinkle dust, sparkle dust, highlighter, shimmer powder, pearl dust, and petal dust. Moreover, a variety of online instructional videos, blogs, and articles promote the use of these glitters and dusts to decorate foods such as cakes, cupcakes, and cake pops.
There are some glitters and dusts that are edible and produced specifically for use on foods but others may not be.
How to Tell Edible, From Non-Edible. There are easy things you can do to determine what’s edible and what’s non-edible:

• Carefully check the ingredients. Manufacturers that make edible glitters and dusts (designed to be eaten) are required by law to include a list of ingredients on the label. Common ingredients in edible glitter or dust include sugar, acacia (gum arabic), maltodextrin, cornstarch, and color additives specifically approved for food use, including mica-based pearlescent pigments and FD&C colors such as FD&C Blue No. 1.
• Check for other information on the label. Edible glitters and dusts should also state “edible” on the label. If the label simply says “non-toxic” or “for decorative purposes only” and does not include an ingredients list, you should try not to use the product directly on foods.If you choose to decorate a food item with decorations that are not edible, be sure to remove the decorations before serving and eating the food.  This list of non-edible items can include feathers, ‘greenery’ and other decorative items.

Source: To Eat or Not Eat Decorative Products on Foods