“Eating the rainbow” is a great way to harness the different micronutrients in fruits and vegetables. Among the reds (and yellows), naturally sweet beets are a great source of folate, the B vitamin, fiber and potassium. If you shied away from beets as a kid, it’s time to give them a try. A fun introduction involves using a spiralizer to prep the beets. It’s an essential kitchen tool for those who love a big plate of pasta but not the carb and calorie overload that comes with it. The spiralizer turns veggies like beets, as well carrots and sweet potatoes, into spaghetti-like squiggles. Spiralized beets make a nutritious swap for the standard pasta used to make classic cold sesame noodles, a zesty, do-ahead dish that family and guests alike will love. Cold Sesame Beet Noodles 4 large beets, peeled 1 tablespoon sesame oil 1/2 cup creamy peanut butter 1 tablespoon reduced-sodium soy sauce 2 teaspoons chili garlic sauce or Sriracha 1 teaspoon minced garlic 1/3 cup unsalted vegetable or chicken broth 1/4 cup peanuts, roughly chopped 4 scallions, chopped Select the spiralizer blade for the thickness of the noodles you want to make. Fit a beet into the front of the spiralizer where spikes hold the vegetable in place. Next press the hand crank into the other side of the beet. To make noodles, turn…  read on >

A quirk in quality testing could mean that pot-laced chocolates are more potent than their label indicates, researchers report. Many states that allow the sale of marijuana-infused edibles — gummy bears, cookies and chocolates — require package labeling that shows the products’ level of THC, the compound that gets you high. But potency testing on chocolate products appears to be slightly skewed, said David Dawson, a research principal with CW Analytical Laboratories, one of California’s longest-operating marijuana testing labs. It turns out that larger samples of chocolate used in testing actually produce less accurate results than smaller samples, Dawson said. “It’s pretty striking and definitely goes against your basic gut instinct,” Dawson said. “As the amount of sample you are testing increases, it should be more representative of the whole of the product. Thus, you should be getting more solid values,” Dawson said. “We saw the opposite here, where we actually start getting less accurate and precise values the more actual product we are testing at a given moment.” The testing flaw tends to cause a chocolate product’s THC levels to be reported as lower than they actually are, Dawson said. For example, a bar containing 97 milligrams of THC might test at 93 milligrams. The variance “isn’t enough to truly pose a danger to consumers, but it is enough to possibly make a good…  read on >

A quirk in quality testing could mean that pot-laced chocolates are more potent than their label indicates, researchers report. Many states that allow the sale of marijuana-infused edibles — gummy bears, cookies and chocolates — require package labeling that shows the products’ level of THC, the compound that gets you high. But potency testing on chocolate products appears to be slightly skewed, said David Dawson, a research principal with CW Analytical Laboratories, one of California’s longest-operating marijuana testing labs. It turns out that larger samples of chocolate used in testing actually produce less accurate results than smaller samples, Dawson said. “It’s pretty striking and definitely goes against your basic gut instinct,” Dawson said. “As the amount of sample you are testing increases, it should be more representative of the whole of the product. Thus, you should be getting more solid values,” Dawson said. “We saw the opposite here, where we actually start getting less accurate and precise values the more actual product we are testing at a given moment.” The testing flaw tends to cause a chocolate product’s THC levels to be reported as lower than they actually are, Dawson said. For example, a bar containing 97 milligrams of THC might test at 93 milligrams. The variance “isn’t enough to truly pose a danger to consumers, but it is enough to possibly make a good…  read on >

Americans eat three times as much cheese as just 50 years ago, but not because we’re enjoying careful indulgences like a cheese plate with fruit and whole grain crackers. Experts point to the cheese overload in pizza and other Italian dishes, Tex-Mex favorites and the ubiquitous mac-and-cheese. That’s a lot of saturated fat and calories. But most people don’t have to avoid cheese completely — it’s just a question of being more judicious in your selections. Because the dairy fat found in cheese as well as in whole-fat milk and yogurt has been given a slight reprieve in the war on saturated fat, eating small amounts is OK. But you probably don’t want to depend on cheese alone to get in the recommended three dairy servings a day, especially if weight control is an issue for you. Because of its high fat content, cheese packs a lot of calories into a small package. A one-ounce serving is the size of two pairs of dice, so portion control is key. Ounce for ounce, some types of cheese naturally have less fat and therefore fewer calories than others. For instance, feta, goat and mozzarella have 70 to 75 calories per ounce compared to Brie, manchego and Swiss, to name just a few, which average between 100 and 120. If eating cheese helps you get needed calcium, know…  read on >

If you’re a chili pepper lover who can take the heat, then take it to the next level with super spicy habaneros. Habaneros aren’t for the faint of heart. They rank among some of the world’s hottest chilies on the Scoville scale, which is used to measure the heat of all types of peppers. Habaneros have a round, almost pumpkin-like shape and come in a variety of colors, including orange and red. They also have a slight fruity aroma. Since they may be too spicy for some, a great way to serve them is with a chili chutney. Chutney is a thick, sweet condiment that can be served “on the side.” It’s a great way to turn adventurous people into chili fans. Before you get started, make sure your kitchen is well ventilated, since capsaicin, the active compound that gives habaneros their heat, can become airborne. You may want to wear disposable gloves to keep it off your skin and prevent irritation if you were to touch your eyes or nose with your fingers. If you want to tone down the habaneros’ heat somewhat, discard the seeds when you prep the peppers. An easy way to do this is to slice them in half lengthwise and scoop out the seeds with a small spoon, then cut the peppers as directed. If “the hotter, the better”…  read on >

Dairy foods have been getting a lot of attention from researchers in recent years, notably from studies done both jointly and separately by scientists at Harvard and Tufts universities. They looked at the relationship between full-fat dairy and the risks for heart disease and diabetes. A 3,000-participant study found that people who included dairy fat in their diet had a lower risk of diabetes. One theory for the link is that people who skip or limit dairy might compensate by eating more refined, low-fiber carbohydrates, which can increase diabetes risk. A study that followed more than 200,000 people over several decades looked at the relationship between dairy fat intake and heart disease. It found no increase in heart disease risk among people who ate dairy fat, although the risk was lowered when calories from dairy fat were replaced with calories from plant-based fats or whole grains — 24% when they were replaced by polyunsaturated fats and 28% when replaced with whole grains. On the other hand, the risk went up by 6% if those calories went instead to foods with other types of saturated fat, like red meat. A third piece of research reviewed nine studies that looked specifically at butter, another source of saturated fat, and its role in heart disease, diabetes and all causes of death. The analysis found that while plant-based fats…  read on >

Guacamole is one party dip that’s actually good for you, and it’s easy to make at home. Hass avocados — with green skins that turn brown-black when ripe — are rich and creamy. They’re filled with healthy fats, vitamins and fiber. The rest of the fresh ingredients in guacamole are filled with nutrients and few calories. To test if an avocado is ripe, give it a gentle squeeze. It should give slightly under the pressure. If hard, avocados will need two to three days to ripen on a countertop, so plan ahead if you don’t have access to ripe ones. The other key ingredient for a flavorful guacamole is jalapeno, a spicy pepper that many people leave out. These bright green chilies have loads of healthy nutrients, including high levels of vitamin C and antioxidants, plus they add a flavor punch. To make a mild guacamole, remove the seeds and the membrane (the white part that attaches the seeds to the flesh) before you mince the jalapeno. For a spicy version, leave the seeds in. Perfect Guacamole 3 ripe Hass avocados 1/4 cup red onion, minced 1/4 cup cilantro, minced Juice of 1 lime 1/2 teaspoon salt 1 jalapeno, minced Run your knife around each of the avocados, and then twist slightly to separate them into halves. Remove the pits and scoop out the flesh…  read on >