Eats « Weekly Gravy

Want to get more fish in your diet with a lot more flavor? This two-step technique yields a crispy outside and flaky fish within. Cooking fish in a skillet is a fast and flavorful way to prepare this healthy, low-calorie protein. The trick to searing fish and getting a crisp top is to start with a light dusting of flour. This alternative to breading also saves a lot of calories. Then, to get the same type of crunch without deep-frying, give your filets a short blast in the oven. If you’ve shied away from cod in the past, it’s time to try it again. It’s a high-protein, low-fat fish, and a good source of B12 and niacin. Crispy Cod With Spinach 2 tablespoons gluten-free or whole-wheat flour 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon paprika 3 tablespoons grapeseed or safflower oil 2 6-ounce cod filets Cooking spray 2 garlic cloves, minced 1 pound baby spinach 1 tablespoon butter Preheat oven to 400 degrees. Place flour on a plate and mix with salt, black pepper and paprika. Dip filets into flour mixture and transfer to another plate. Add the oil to an oven-safe skillet and warm over medium-high heat for about 1 minute. Add the filets and cook, without turning, for 4 to 5 minutes until crispy. Flip the filets in the pan and… read on >

Want to have your cake and eat nutritiously, too? You can do both if you lighten up your baking. The typical buttery layer cake may taste good, but its main ingredient is white flour, which is basically devoid of nutrition. Using almonds and coconut in place of flour packs in nutrients like fiber, vitamins E, biotin and B2. You get to savor a rich-tasting cake that delivers nutrition in every bite. Eat it plain or glaze it with jam as described in the recipe to keep calories low. But even if you frost it, you’ll have a healthier slice than traditional cakes. Lighter Layer Cake Cooking spray 2 cups whole almonds 3/4 cup unsweetened, shredded coconut 2 teaspoons baking soda Pinch of salt 1/2 cup butter (1 stick), softened 3/4 cup granulated sugar 3 eggs 1/4 cup skim milk 1 teaspoon vanilla extract 1/2 teaspoon almond extract 1 cup sugar-free or low-sugar jam in the fruit of your choice 1 tablespoon confectioners sugar Preheat oven to 350 degrees. Coat two 8-inch round cake pans with cooking spray. Place almonds, coconut, baking soda and salt in a food processor and process until a fine meal forms. Place butter and sugar in a large mixing bowl and beat on high with an electric mixer until fluffy, about 2 minutes. Beat in the eggs one at a time… read on >

Calorie labels in fast-food restaurants appear to help customer trim purchases, but only up to a point, a new study says. Customers ate slightly fewer calories after a fast-food chain started including calories on its menus, but the impact weakened over time, researchers found. “Our findings suggest that calorie labeling may be most effective as a short-term strategy for reducing calorie purchases, but that other nutrition interventions may be necessary for long-term positive dietary changes in these settings,” said study lead author Joshua Petimar. He’s a research fellow at the Harvard Pilgrim Health Care Institute and Harvard Medical School. In May 2018, calorie labeling on menus became mandatory for chains with 20 or more outlets in the United States. The goal was to help customers make healthier food choices. However, effectiveness of this approach is unclear. Some studies have found associations between calorie labeling and calorie consumption, but most have been too small to identify differences before and after the introduction of calorie labeling on menus. This new study is one of the largest to examine the issue, according to the researchers. They assessed the impact of calorie labeling on food purchases by analyzing three years of sales data from a franchise of fast-food restaurants in the southern United States. The franchise began providing calorie information on its menus in 2017. The researchers examined data… read on >

Almost 41 million American children will don costumes and go trick-or-treating tonight, so all parents should remember that not every treat is safe for their kid. Inspect your children’s candy haul for signs of tampering before you let them eat anything, said Bruce Ruck, managing director of the New Jersey Poison Control Center at Rutgers New Jersey Medical School’s department of emergency medicine. Opened wrappers, wrapping that doesn’t match the candy inside, labels with misspelled words or candy that looks or smells strange can all suggest possible tampering. Be alert for marijuana edibles that can look like store-bought candy, but have slightly different spellings or wrappers. Ecstasy pills and other drugs can also look like candy, Ruck added. Food allergies are another potential threat. One in 13 children under the age of 18 is allergic to foods such as peanuts, wheat, milk, tree nuts or eggs. If your child is allergic, check the treats they collect on Halloween, Ruck said in a Rutgers news release. Be careful with face paint and makeup, which may cause skin irritation. Buy from reputable sources and check the ingredients for allergens. Test the product by applying it to a small area, Ruck recommended. Some cosmetics and face paints, especially imported ones and those at bargain stores, have been found to contain lead. After using face paint, wash hands with… read on >

Pumpkin-flavored drinks and desserts are everywhere this time of year, often adding unwanted calories with surprisingly little real pumpkin. But you don’t have to miss out on pumpkin’s nutrients — vitamin A along with a good amount of vitamin C and fiber — if you cook with it at home. Unlike other squashes that are smaller and easier to roast, pumpkins can be unwieldy. For convenience, it’s fine to use canned pumpkin in recipes — it has just as much nutrition as fresh pumpkin without all the work. Mashed pumpkin makes a great side dish, but if the filling of a pumpkin pie is your pleasure, this recipe should truly satisfy you. Creamy Pumpkin Mousse With Pecans 1/2 cup half-and-half 1/2 cup water 1 packet gelatin 1 cup 100% canned pumpkin 1 tablespoon honey 1/4 teaspoon ground cinnamon 1/4 cup toasted pecans, chopped Place the half-and-half and water in a small saucepan. Sprinkle surface with gelatin and allow it to rest for 10 to 15 minutes until ripples begin to form. This is called “blooming” the gelatin. It ensures that there won’t be any clumping and the mousse will come out smooth. Place the saucepan over medium-low heat to warm the half-and-half and melt the gelatin. Allow the mixture to cool slightly and then place it in a blender, along with the pumpkin, honey and… read on >

Is emotional eating your downfall? One way to find out is with the EADES or “Eating and Appraisal Due to Emotions and Stress” questionnaire developed by Amy Ozier of Northern Illinois University. First published in 2007, it has been used and refined by many other researchers over the years, not just in the United States, but around the world. The questions aren’t complicated. They ask how well you cope with stress and other problems, whether you use food as a way to self-soothe in times of distress or even as a reward in times of happiness, and how much control you feel you have over your eating, all with the goal of pinpointing eating behaviors that typically lead to weight gain. Emotions That Can Prompt Eating Stress Sadness Fatigue Feeling down on yourself Anger Not feeling that you’re in control of your own life Some other risk factors for emotional eating are not having a support network of family and friends, and feeling incapable of handling problems on your own. Strongly agreeing with statements such as you overeat when stressed, you keep eating even after you feel full, and you reach for food when you’re tired, angry or sad, are signs that your eating habits are related to more than true hunger. Keeping a food journal that includes how you feel every time you eat… read on >

Too much salt has long been linked to high blood pressure. In fact, one way to help control blood pressure is to reduce your salt intake. Research done at Vanderbilt University and published in The Journal of Clinical Investigation shows that salt may also be involved in weight gain. Traditional thinking has been that salty foods make people drink more water, but the scientists found that it actually reduces thirst and makes people more prone to overeating, weight gain and even metabolic syndrome, which can lead to diabetes and other serious conditions. Packaged Foods With High Salt Content Smoked and cured meats, like frankfurters Frozen dinners Canned meals Salted nuts and seeds Processed cheeses Crackers and croutons Since most Americans eat 50% more salt than recommended on a daily basis, it’s more important than ever to find ways to cut back. The National Kidney Foundation suggests limiting prepared foods with a high salt content. In addition to packaged and deli meats, some canned and frozen foods, from beans to vegetables, can have very high salt levels, so always read labels. Foods you may not associate with being salty could still have sodium in the ingredients. Look for no-salt-added brands. When that’s not possible, rinse the food under cold running water to remove as much salt as possible. When cooking and seasoning foods, replace salt —… read on >

Looking for a tasty seafood dip for your next family gathering? Everyone will love this baked crab classic that’s been given a healthy makeover. Crab is a great source of protein and makes an excellent base for a dip. It’s low in calories and high in vitamin B12 and a variety of minerals. While fresh crabmeat often has the best flavor, if it’s not available or is too costly, canned crabmeat works well. This recipe also uses Greek yogurt and mozzarella for creaminess instead of traditional cream cheese. The yogurt in particular is very rich in protein, calcium and other nutrients, and a lot lower in fat and calories. And instead of using chips or crackers for dipping, serve an assortment of raw vegetables. Baked Crab Dip 2 cups plain Greek yogurt 1 cup grated part-skim mozzarella 1/2 cup olive oil-based mayonnaise 12 ounces crabmeat, fresh or canned and drained 4 scallions, thinly sliced 1/2 teaspoon seasoning salt 4 carrots, peeled and cut into matchsticks 4 celery stalks, trimmed and cut into matchsticks 1 cucumber, cut into matchsticks Preheat oven to 400 degrees. Place yogurt in a large bowl. Using a spatula, fold in the mozzarella, mayonnaise, crabmeat, scallions and seasoning salt until the scallions are well distributed. Turn the mixture into an 8-by-8-inch baking dish, smoothing over the top with the spatula. Bake for… read on >

This Halloween, don’t deny yourself tempting treats or throw your healthy eating plan out of whack when the kids indulge. The answer is chocolate-covered fruit — all the sweetness of candy with nutrients you won’t find in the Trick or Treat bag. Fresh berries and fruit wedges, like apples and pears, are super high in healing antioxidants, and dipping them in dark chocolate means an extra boost for your brain with its mood-elevating compounds. Fancy chocolate-covered fruit from gourmet food companies can be expensive, but making your own is not only budget-friendly, but also a lot easier than you might think. Chocolate-Dipped Fruit 7 ounces dark chocolate with at least 70% cacao 8 ounces large strawberries 2 apples or pears, cut into wedges Line an oversized plate or cookie sheet with wax paper. Fill the bottom pot of a double boiler halfway with water, place over medium heat and bring to a simmer. (If you don’t have a double boiler, use a medium saucepan and a heat-resistant glass bowl that will fit inside.) Chop chocolate into small pieces and place in the top of the double boiler. Melt for 3 to 4 minutes, stirring often, until the chocolate is smooth. Turn off the heat. Use a fork to dip each berry and fruit slice into the chocolate. Then place on the wax paper-lined plate or… read on >

(HealthDay News) — From hives and itchiness to anaphylaxis, an allergic reaction to nuts can manifest itself in many ways, says the University of Rochester. If you are living with a nut allergy, the school suggests: When grocery shopping, check every item’s food label for nuts. Tell all restaurants and servers about your food allergy. Always keep medicine handy. Make sure you understand when and how to use it. Work with your healthcare provider to create a plan in case of an emergency.