 |
|
|
 |
 |
Publix GreenWise Market Magazine - October 2007
Sustainable Seafood
Although eating fish is good for you, is it good for the environment? A number of aquariums and fish conservation programs offer "guilt-free" guides to help you make the best choices when you shop for fish and seafood. Fish that are abundant, well-managed, and fished or farmed in environmentally friendly ways make the list. According to the National Seafood Guide 2007, produced by the Monterey Bay Aquarium, some of the current top choices are:
- Arctic Char (farmed)
- Bay Scallops (farmed)
- Catfish (U.S. farmed)
- Clams (farmed)
- Mussels and Oysters (farmed)
- Pacific Halibut
- Rainbow Trout (farmed)
- Salmon (Alaska wild)
- Spiny Lobster (U.S.)
- Striped Bass (farmed or wild)
- Tilapia (U.S. farmed)
NOTE: Young children and pregnant and nursing women should avoid seafood with high levels of mercury, including shark, swordfish, king mackerel, and tilefish.
LEARN MORE: For printable pocket-size guides and regional seafood guides, visit the Monterey Bay Aquarium at www.mbayaq.org/cr/seafoodwatch.asp. For more information about mercury levels in fish, visit the U.S. Food and Drug Administration's Food Safety website at www.cfsan.fda.gov/seafood1.html or call 1-888-SAFEFOOD.
|
|
Sharpen your knife skills
However you cut it, knives are a kitchen necessity. To keep your slicing, dicing, and chopping utensils in tip-top condition, follow these suggestions:
STORING
- Store knives in a knife block or on a wall-mounted magnet bar.
- Use protective guards on knives stored in drawers. Loose knives can rub against other items, damaging blades. And anyone reaching into the drawer could get cut.
CLEANING
- Clean knives right after use. Use hot soapy water, rinse, and wipe dry.
- Don't soak knives with dishes in the sink. For safety, leave them plainly in view on the side of the sink until you're ready to wash them.
- Avoid the dishwasher. Heat can damage both a knife's blade and handle.
SHARPENING
- Keep knives sharp so there is less chance of them slipping and causing injury.
- Use a whetstone or steel to sharpen knives at home.
- Take your knives to a professional sharpener if you're in doubt about your sharpening ability.
LEARN MORE: Find instructions for dicing, mincing, and more at the Food Network, www.foodnetwork.com. Click on Recipes & Cooking, then More Demos, and Knife Skills.
|
|
Soup Patrol
Organic soups are getting easier to find and enjoy. Now available in convenient shelf-stable packaging, these gourmet delicacies are as simple to prepare as pour, heat, and serve. Add a whole grain roll and a glass of nonfat milk for a nutritious meal. Or create your own fall soup with a base of organic, all-natural chicken, beef, or vegetable broth.
Here are just three of the many soup brands available at your neighborhood Publix, highlighted for their nutritional value:
| Soup |
Calories |
Sodium |
Benefit |
| Pacific Natural Foods Organic French Onion |
35 per cup |
600 mg |
Is a great low cal starter to help fill you up |
| Imagine Bistro Organic Corn Chipotle Bisque |
100 per cup |
590 mg |
Provides 40% daily value of vitamin C |
| Imagine Bistro Organic Cuban Black Bean Bisque |
170 per cup |
480 mg |
Provides 8 g protein and 6g dietary fiber |
|
|
In-Control Dining
Each day we make around 250 decisions involving food, many of which we may have trouble explaining, according to Brian Wansink, Ph.D., director of the Cornell University Food and Brand Lab and author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink's ongoing research shows that package size, plate shape, lighting, and socializing all unconsciously affect food choices. Consider this: In his research, Wansink showed that the size of a serving dish can fool even nutrition experts. The study ( American Journal of Preventive Medicine, 2006) showed that when the experts served themselves ice cream in a larger bowl, they ate 31% more than when given a smaller bowl without being aware that they had done so.
You can use psychological triggers to improve your eating habits. For example, serve yourself small portions before you sit down and use smaller dishes so it seems as if you are getting more. Other tips from Wansink:
- Store tempting foods in less convenient locations.
- Try to eat only when sitting down at a distraction-free table.
- Put healthier, lower density food in the front of the fridge and less healthy foods at the back.
- Never eat from a package. Transfer foods to a plate or bowl so you can more easily estimate portions.
LEARN MORE: Visit Brian Wansink's website at www.mindlesseating.org
|
|
 Pick a stalk of broccoli
When it comes to nutrition, broccoli shines. A 1-cup serving has almost no fat, 5 grams of fiber, and only 55 calories, plus it's an excellent source of folate and provides more than 160 percent of the Daily Value of vitamin C. And that's not all - the green stuff is also a source of calcium, iron, potassium, and manganese. To help broccoli play a starring role in your diet, try these tasty ideas:
- Add thin slices, along with some red pepper, to omelets and frittatas.
- Mix broccoli florets into green salads and coleslaw and include them in veggie platters.
- Steam broccoli until crisp-tender for a quick side dish. Toss any leftover cooked broccoli in a sauté pan with a dab of butter and slivered garlic to rewarm. Serve immediately.
- Mix broccoli florets with sliced red onion, sunflower seeds, golden raisins, and crumbled feta cheese. Make a dressing with equal amounts of plain yogurt and light mayonnaise; add a splash of fresh lemon juice. Toss together for a healthy salad.
- Pair broccoli with fresh ginger and include in stir-fries and Asian noodle dishes.
- Blend leftover broccoli stems and low-fat milk to make cream of broccoli soup.
- Top baked potatoes with low-fat cheese and broccoli bits.
|
|
|
|
|
|
|
|
|
