Tired of dried-out chicken? Here’s how to pick and cook the perfect skinless breast. Chicken is a lean, versatile protein high in several essential B vitamins. Choose organic chicken breast if it’s in your budget. These chickens were raised on non-GMO feed. Organic chicken thighs are often more economical and make delicious meals, including hearty soups. When buying skinless, boneless breasts, look for chicken that is odorless and has firm flesh and a matte surface — it shouldn’t look shiny, oily or dried out. To keep breasts juicy, use a combination of two cooking techniques, searing and baking. The fast cooking time at the high heat ensures that the chicken stays moist. Be safe: Always wash your hands after handling raw chicken and be sure meat is completely cooked. Foolproof Chicken Breasts 4 skinless, boneless chicken breasts, about 6 ounces each 1 teaspoon chipotle seasoning or 1/2 teaspoon each salt and chili powder 1/2 teaspoon freshly ground black pepper 2 tablespoons canola, safflower or grapeseed oil Preheat oven to 400 degrees. Season chicken with the spices. Heat a cast iron skillet large enough to hold all the breasts over high heat. When hot, add the oil. When the oil glistens, add the breasts, top side down, and cook without moving for about 2 minutes until well browned. Flip the breasts and repeat on the other…  read on >

Bad diets are shortening lives worldwide — killing more people globally than either smoking or high blood pressure, a large, new research suggests. The study, of nearly 200 countries, linked poor diet quality to nearly 11 million deaths globally in 2017. That translated to 22 percent of deaths among all adults that year. Previous research has linked tobacco use to 8 million deaths per year worldwide, and high blood pressure to just over 10 million deaths. But it’s not surprising that diet is so critical, said lead researcher Dr. Ashkan Afshin, of the University of Washington in Seattle. Poor nutrition helps drive many health conditions, from high blood pressure to type 2 diabetes, he noted. And it’s not just a matter of people eating too much junk food, which is common in wealthy nations like the United States. “We often talk about the foods that are ‘bad,’ and what you shouldn’t eat,” Afshin said. “But this is also about what you should eat.” The analysis pointed to some eating habits with particularly strong links to higher death rates: diets high in sodium, and those low in whole grains, fruits and vegetables, and nuts and seeds. Basically, Afshin said, it all supports a common refrain when it comes to diet advice: Eat fewer processed foods and more “whole” plant-based foods. That is the bottom line, agreed…  read on >

When it comes to healthy oils, extra virgin olive oil — EVOO for short — is the top choice for your healthy pantry. Because it’s the first press of the olives, extra virgin olive oil not only tastes better, but also has higher levels of antioxidants and other micronutrients that may help protect against diseases, from Alzheimer’s to breast cancer. When you shop for EVOO, avoid imitators. Look for the words “100 percent Extra Virgin Olive Oil” on the label. The oil must be pressed from olives alone, not mixed with nut or seed oil. Over the years, investigative research found that some foreign olive oil labels aren’t always clear about what country the olives were grown in versus where the oil was bottled, which can make it hard to know the true origin of the oil. One answer is to choose oil made in the United States, notably Californian EVOO. Look for the California Olive Oil Council seal. Choose olive oil bottled in dark glass to help protect its delicate antioxidants from light. Once opened, you’ll want to use up a bottle of EVOO within a few months. Some brands now list “use by” dates. EVOO has one of the lower smoke points compared to other oils — that means it burns faster and shouldn’t be used for long, high temperature cooking, like deep…  read on >