Eats « Weekly Gravy

An immersion blender is one of the handiest tools you can have in the kitchen. Not only does it let you whip up a soup or sauce in seconds, it stores easily in a drawer. Put your immersion blender to work making homemade mayonnaise, which you can enjoy plain or flavor any way you like. To master the basic recipe, use light olive oil (not extra-virgin) or sunflower oil, because both have a lighter flavor and make homemade mayo taste more like the store-bought kind you’re probably used to — minus all the preservatives. In terms of technique, one key is to use the tall blender cup that comes with most immersion blenders (but any tall, slender plastic measuring cup will do). A second key is letting the oil rise to the top of the cup after you’ve added all the ingredients. This will allow the egg to emulsify as you blend. Finally, be sure to place the working end of the immersion blender at the very bottom of the container before you turn it on. As the mayo emulsifies and forms a thick white cloud, slowly tilt the blender to allow it to draw in the remaining oil. Basic mayonnaise can be enhanced with flavorings like a quarter-cup of roasted and chopped red bell peppers, two or three chopped hot chilies or a teaspoon… read on >

It’s almost time for long summer weekends and backyard barbecues. And you may be wondering if a day or two of burgers and beers does any long-term damage to your body. A new Australian study suggests that if you normally have a healthy lifestyle, you can relax and enjoy the feasts. The study found that the body adapts and quickly bounces back from an occasional day of gluttony. “If you normally have a healthy diet and get plenty of physical activity, don’t feel too bad about occasionally overeating,” said study author Glenn Wadley. He’s an associate professor from Deakin University’s Institute for Physical Activity and Nutrition in Burwood. But the study doesn’t give you license to binge every weekend. “From a health perspective, short-term overeating is really best confined to infrequent special occasions, like during festivals and holidays. We aren’t advocating that binge eating is OK,” Wadley said. Obesity has been rising in the United States and other parts of the world for decades. Wadley and the study’s lead author, Dale Morrison, wondered what impact short-term overeating might have on the body’s metabolism. More specifically, they wanted to see how the body handled a short-term spike in blood sugar (glucose) levels, and whether that temporary change in eating patterns had any lasting effect. “We had hypothesized, based on earlier studies, that the liver would be… read on >

Lentils are super nutritious legumes that sometimes take a backseat to beans because they’re not always as readily available and aren’t sold precooked in cans like many beans are. But, unlike most dried beans, lentils don’t need to be soaked overnight before using and they cook up quickly. In fact, when making lentils, the key is to not overcook them. Lentils have a high-level nutrition profile. Green, red, black, yellow or brown, they’re rich in protein, minerals and fiber. They can be used in many tasty ways and in a variety of cuisines from Indian dals to French lentil salads. The following recipe uses sweet and spicy peppadews, a small South African pepper found in the pickle aisle or the olive section of many grocery stores. As an alternative, use roasted red peppers instead. Sweet and Tangy Lentils 1 cup dry lentils, brown, green or red 2 tablespoons extra-virgin olive oil 3 scallions, chopped 1 cup roasted peppadew or red bell peppers, minced 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper Zest and juice of 1 lemon 2 ounces feta cheese, crumbled 1/4 cup chopped parsley Place lentils in a small saucepan and cover with cold water. Bring to a simmer over medium heat. Cook 10 to 15 minutes for brown or green lentils, five to 15 minutes for red lentils. Warm the oil in… read on >

Pesto is a delicious and fast pasta sauce. Because it can be made in advance and served cold, it’s also a perfect do-ahead dish. The nuts used in traditional pesto are healthful, but whether almonds, walnuts or pine nuts, you may not always want the extra calories they pack in. There are some great variations that are just as flavorful. One variation is to use green peas, a great high-fiber food, in place of the nuts. They’re available fresh — shell them yourself — in warm weather months, but you can keep bags of frozen peas in your freezer and make this pesto year-round. If you want more of a protein boost, use shelled edamame — young green soy beans, typically available frozen. They’re denser than peas, so when blending them, you’ll need to add a few more tablespoons of water to get the right consistency. If basil is out of season or too expensive, you can substitute other herbs, such as parsley or even cilantro. No matter what pesto ingredients you decide on, boost nutrition by replacing white pasta with a whole grain variety. There are many choices beyond whole wheat. Pastas made from spelt or quinoa are tasty and toothy so you won’t miss the mouthfeel of your usual boxed spaghetti. Pea Pesto 14-ounce box of any whole grain pasta 2 cups green… read on >

(HealthDay News) — Without enough water, your body can’t function properly, says the Centers for Disease Control and Prevention. Healthy people typically meet their fluid needs by drinking with meals and when thirsty. The CDC suggests: Carry a water bottle with you. Choose water instead of sugar-sweetened beverages. Choose water when eating out. Add a wedge of lime or lemon to your water to improve its taste.

In the ABCs of vitamins, B12 is often overlooked. But it’s essential for the making of nerve and red blood cells, as well as DNA along with many other body processes. Adults and teens need just 2.4 micrograms a day, but you can fall short even on this small amount. You’re at particular risk of a B12 deficiency if you’re a vegetarian because animal foods, like meat and dairy, are the only foods that deliver it. If you have a health problem that affects nutrient absorption, like Crohn’s disease, have had bariatric surgery or take certain medications, you also run the risk. So do people over 50 because of changes in stomach acids. Common medications that can affect your body’s B12 levels: PPIs such as omeprazole (Prilosec) and lansoprazole (Prevacid), used for treating heartburn or GERD. H2 receptor antagonists such as famotidine (Pepcid) and ranitidine (Zantac), also used for treating those and other conditions. Metformin, the diabetes drug. A deficiency can develop slowly over time or come on rather fast. Possible warning signs include emotional or thinking problems, fatigue, weakness, weight loss, constipation, and numbness or tingling in hands and feet. These can also be symptoms of many other conditions, but it takes only a blood test to diagnose a B12 deficiency. If you don’t eat animal-based foods, you can boost B12 with fortified soy… read on >

Up all night, stressing out, feeling pressured. Cramming for college finals can bring all that, plus have students reaching for fatty, sugary foods, a new study suggests. “Stress has long been implicated in poor diet. People tend to report overeating and comfort eating foods high in fat, sugar and calories in times of stress,” said study leader Nathalie Michels, from Ghent University, in Belgium. “Our findings looking at the eating habits of students during exam periods confirm this stress-induced dietary deterioration hypothesis,” Michels added. For the study, her team looked at the responses of 232 students at universities in Belgium who completed an anonymous online survey. The participants completed the survey before and after a month-long examination period in 2017. The students were asked about their stress levels and changes in their eating habits. During the exam period, students were less likely to follow a healthy diet, and only one-quarter of them met the World Health Organization-recommended intake of 400 grams of fruit and vegetables a day. The researchers also found that students with higher levels of stress tended to snack more often. The study was presented this week at the European Congress on Obesity in Glasgow, Scotland. Such research should be considered preliminary until published in a peer-reviewed journal. “A healthy diet is needed for optimal academic and mental performance. Unfortunately, our findings suggest… read on >

Living well starts at the grocery store: When you choose the right foods, it’s easy to cook and eat healthfully. As a general rule, shop mostly along the perimeter of the store. This is where you’ll find fresh foods, such as the dairy, meat, fish and fresh produce that should be the foundation of your meals. Some of the most nutritious vegetable staples available year-round are sweet potatoes, broccoli, carrots and spinach. These are versatile choices that are not only great side dishes, but also part of many courses from a variety of cuisines. Most people aren’t aware how much out-of-season produce adds to their food bill, so stick with what’s in season or go with frozen, especially when it comes to berries and exotic fruits such as mango. Seasonal foods also taste better, so consider buying them in bulk when available and freezing portions for future use. Avoid most of the aisles and freezer cases jammed with prepared foods like frozen dinners. They cost more and are usually loaded with sugar and salt. One inner aisle you should visit is the one with grains. That’s where you’ll find whole grains and whole grain flours to boost your fiber intake, and provide other nutrients typically missing from refined flour foods. Also stock up on dried peas and beans. To make shopping efficient, keep a running… read on >

Parents of kids with attention-deficit hyperactivity disorder (ADHD) may change their child’s diet in the hope it might ease the disorder’s symptoms. But a new study suggests it might not be worth the effort. The researchers found that while kids with ADHD are more likely to have unhealthy diets, their poor diets weren’t at the root of their ADHD symptoms. “In contrast to what may be expected, we observed that a poor diet does not predict the level of ADHD symptoms in children, either diagnosed or not. So, based on our study, dietary changes may not prevent or reduce ADHD symptoms,” said study author Trudy Voortman. She’s an assistant professor of nutritional epidemiology at Erasmus University Medical Center in Rotterdam, the Netherlands. Diet has long been suspected to play a role in ADHD. People have tried avoiding certain nutrients or adding supplements to improve symptoms, according to background information in the study. But the researchers wanted to know if the quality of a child’s overall diet might make a difference in their symptoms. They studied nearly 3,700 children with ADHD from Rotterdam at ages 6, 8 and 10. The researchers figured out each child’s dietary quality score based on the foods they reported eating when they were 8. Voortman said that children with ADHD had higher than recommended amounts of sugar-sweetened beverages and processed meats.… read on >

You can often lose weight by making small yet strategic calorie cuts at every meal, rather than eliminating entire meals or cutting portions so severely that you never feel satisfied. You probably already know that a cup of blueberries with a dollop of creamy yogurt has a fraction of the calories of a slice of blueberry pie. But there are many other ways you can trim the calories in favorite meals without diminishing their satisfying taste. Here are five ideas that each shave off about 200 calories. If your idea of a big breakfast is a fatty sausage, egg and cheese sandwich, have a veggie-filled omelet instead. Make it with one whole egg and two extra whites for more protein, and “overload” it with tomatoes, peppers and onions. Ditch the bread and high-calorie sandwich condiments at lunch by wrapping up lean protein, such as slices of roasted chicken, in large leaves of romaine lettuce with a touch of balsamic vinegar or hot sauce. To get the toothy appeal of steak, make your main course grilled portabello mushrooms and serve them with a side of mashed cauliflower instead of potatoes. With some no-salt seasoning, you won’t taste any difference. There’s no need to give up your favorite red sauce if you use it to top spaghetti squash rather than spaghetti, plus you can eat twice as… read on >