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THE BITE TOUR’S

SUMMER

GRILLING TIPS

By Barry ‘CB’ Martin

PREPARING GREAT BURGERS: Everyone has a favorite, but I use coarse-ground chuck – coarse because it holds together better and chuck because it has great flavor. And no more than 15% fat or watch out for flare-ups. Or even get leaner beef and add a bit of olive oil. Form the patties and season them to taste … then fold the meat over and press it back into patty shapes. Now the seasoning is on the inside which will evenly distribute the flavors. PREPARING SUCCULENT STEAKS: Beef cuts with marbled fat throughout are best for grilling over direct high heat. If I pay for prime or choice, I want to taste the meat, not a marinade. So I like a light sprinkle of freshly ground black pepper and sea salt. If you must marinate, remember that acids in citrus or vinegar tenderize the meat. Marinades with sugar will quickly burn so keep an eye on them. Sear steak at high heats then finish the grilling at a lower temp, and let your steak rest for about ten minutes before slicing it … that keeps every bite juicy. PREPARING BETTER CHICKEN: Buy the best quality you can afford, and fresh is best. Never let it reach room temperature, but try to avoid putting ice-cold chicken on the grill because that interferes with proper cooking. If you don’t brine your bird, then I recommend only a light seasoning of ground pepper and kosher or sea salt. You can also lightly spray chicken with canola oil to prevent sticking. Apply sauces and glazes during the final minutes of cooking … the same may be true for dry rubs because spices can burn when exposed to high temperatures. PREPARING VEGGIES AND FRUIT: Either requires little prep and are delicious sides or desserts for your tailgating party. If you’re grilling with infrared, set it at medium-high. Brush whole or wedged veggies with olive oil to promote sear marks, then finish at lower temps. Turn every minute or two until fork-tender. For fruit, oil the grate to keep it from sticking. Slice peaches or plums in half and remove pits, then grill pulp side down, turning once (takes no more than 5 minutes, don’t let it get mushy). Slice bananas or pineapple lengthwise and place directly on grill.

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eggies are ranked low on the list of popular grilled foods. Burgers are No. 1, followed by steak, chicken, hot dogs, pork chops and potatoes. Vegetables come in at No. 7, according to the NPD Group, a market research firm. That’s too bad, because grilling vegetables adds pizzazz to a meal, cooking experts say.

“ALMOST ANY VEGETABLE CAN BE A STAR ON THE GRILL” “It’s a perfect technique for someone who thinks they don’t like vegetables,” says Tina Ujlaki, Food & Wine’s executive food editor. “The grill brings out the best qualities of these nutrient-rich superstars by intensifying their natural flavors. If you brush another sauce or marinade on the top of them before, during or after cooking, you have three different opportunities to add even more flavor, interest and complexity.” Almost any vegetable can be a star on the grill, says Jessie Price, food editor of Eating Well. Asparagus is one of her favorites. She tosses it with olive oil, salt and pepper, lays it across the grate so it doesn’t fall through, and grills about six minutes. “Adding a little heart-healthy olive oil to almost any vegetable adds a great flavor and helps it cook nicely.” Ujlaki, also a contributor for the Food & Wine 2009 Annual Cookbook, is a big fan of cooking corn on the cob outside. “It adds a really nice dimension to corn. It gives it a little of that popcorn flavor.” You can grill it in the husk or out of the husk, without the silk. You can pull back the husk and use it as a handle. Afterward, you can brush the corn with a little olive oil mixed

with salt and chopped fresh herbs, she says. The grill is also “a really good friend to zucchini,” Ujlaki says. “It improves its flavor dramatically. You can cook it on the skewer with lemon wedges, and then when it’s done, squeeze the lemon over the zucchini.” Some harder, denser vegetables, including potatoes, carrots and celery root, should be cooked inside until just barely tender, and broccoli and cauliflower need to be blanched for a couple of minutes ahead of time -- then put on the grill, Ujlaki says.

Most vegetables are ready in under 10 minutes, but the exact time depends on the size and density, she says. You may want to use a grill basket for cooking cut-up vegetables outside, Price says. Pay close attention because they get done quickly, she says. Afterward, sprinkle them with a little vinaigrette, lemon juice or balsamic vinegar. “These are simple things that can add a lot of flavor but not a lot of calories.” Another way to spice them up is to make them into a salad, such as grilled pepper salad with different colored peppers or a potato salad with red potatoes. And throw some lettuce on the barbecue. “It does something magical to escarole or romaine,” Price says. In fact, grilled Caesar salads are becoming increasingly popular, Ujlaki says. To make one, you lightly brush olive oil on halved hearts of romaine lettuce, grill until just beginning to brown and then dress whole or cut them up in the salad. During the summer, Ujlaki sometimes offers her dinner guests a chance to create and grill their own kebabs. She sets out chunks or slices of vegetables (cherry tomatoes, onions, peppers, yellow squash, asparagus, sugar snap peas, zucchini, mushrooms, scallions, green beans) along with similarly sized pieces of quick- cooking meats, poultry and/or fish, and different sauces and marinades. “What’s great about this is some people like one vegetable, some like another, some only like one,” she says. “It’s a very, very easy way to make everybody happy, not do too much work and serve something healthful.”

FIRE UP THE FLAVOR OF VEGGIES

Start off the barbecue meal with these cooking tips Here are some tips on grilling vegetables from Jessie Price, author of Eating Well in Season: The Farmers’ Market Cookbook. First, brush vegetables lightly with olive oil, then season with salt and pepper. Asparagus --Grill over medium heat, turn occasionally until browned, about 6 minutes. Cherry tomatoes -- Skewer or use a grill basket, grill over medium-high heat, turning occasionally until tender, 4 to 6 minutes. Eggplant -- Slice into 1/2-inch rounds, grill over medium-high heat, turning once until tender, 2 to 3 minutes per side. Onions -- Cut into 1/4-inch slices, grill over mediumhigh heat, turning once until lightly browned, 2 to 3 minutes per side. Portobello mushrooms -- Grill over medium-high heat, turning once until tender, 3 to 4 minutes per side. Summer squash or zucchini -- Cut lengthwise into 1/2-inch slices, grill over medium heat, turn once until lightly browned, 3 to 4 minutes.

GUIDE GUIDE 2 TOGRILLING GRILLING

MYRON MIXON

The winningest man in BBQ and Judge on BBQ Pitmasters. All New Season returns this June only on Destination America.

SMOKED TURKEY By Myron Mixon

We go to my wife’s family’s Thanksgiving dinner every year and it’s one of my rare days off from cooking, but the truth is that I love to smoke turkey and I don’t believe in waiting for Thanksgiving to enjoy it. It’s an excellent way to feed a crowd at any celebration. And I believe dark meat and white meat are equally delicious so I make sure I get some of both. Encourage your guests to do the same. And if you’ve never considered it before, you might try pulling the meat off the bird the same way you would when making pulled chicken to have pilled turkey sandwiches. They’re good, too. Serves 10 to 12 1 3 4 1 2

12- to 15-pound turkey, neck and giblets removed 8 cups chicken broth medium white onions, diced cloves garlic, crushed cup (packed) dark brown sugar cups Jack’s Old South Huney Muney Cluck Rub, or 1 recipe Basic Chicken Rub (page 20)

Rinse the turkey inside and out, and pat it dry thoroughly. Place the turkey in a large roasting bag, and add the chicken broth, onions, garlic, and brown sugar. Tie the bag to seal it and place it in a large roasting pan. Allow the turkey to marinate this way in the refrigerator overnight,

When you are ready to cook the turkey, heat a smoker to 250° F. Remove the turkey from the bag, and discard the marinade. Apply the rub all over the bird. Put the turkey on a rack in a large, deep aluminum pan, place the pan in the smoker, and cook for 5 hours or until the breast meat reaches an internal temperature of 165° F. Remove the pan from the smoker. Allow the turkey to rest, loosely covered with foil, for 30 minutes. Then carve the turkey, and serve immediately. Via New York Times Bestseller Smokin’ With Myron Mixon

SMOKED CABBAGE By Myron Mixon

This side dish is perfect to cook when you’ve already got your smoker going. You can easily prepare the head of cabbage and toss it on right along with the meat you’re smoking and time it so that the main course and its side will be ready at the same time. Smoked cabbage is like a cross between cole slaw and sauerkraut, with a great smoky flavor. Makes 4 servings 1 1 1 1 1 1

head green cabbage tablespoon salt teaspoon black pepper teaspoon garlic powder teaspoon onion powder stick (1/2 cup) butter

Using a sharp knife, core the cabbage, carving out the tough white bottom. Rinse the cored cabbage and pull off any wilted leaves. Sprinkle the salt, pepper, garlic powder, and onion powder into the hollowed center. Place the stick of butter inside the center, where the core was removed and over the spices you just sprinkled. Wrap the head of cabbage in aluminum foil so that the core end is up. Using more foil, form a base to keep the cabbage upright. Place the wrapped cabbage on the smoker to cook with the other items you’ll be serving it with. Let cook for 4 to 6 hours, until the cabbage is soft. Unwrap and discard any blackened leaves. Cut into quarters and serve alongside the smoked meat of your choice. Via Everyday Barbecue (May 2013 from Random House)

BIG BITE RECIPE’S

Sliced Steak Clubs with Bloody Bull Sauce MAKES 4 PREP 10 min COOK 20 min Sliced Steak Clubs with Bloody Bull Sauce

2. Meanwhile, season the steaks 8 slices smoky bacon MAKES 4 PREP 10 MIN COOK 20 MIN liberally with salt and pepper. Preheat 4 flatiron steaks (1 inch thick, slices smoky the ovenskillet to 350°. the bacon a cast-iron orBake griddle pan over 8 about 8 oz. bacon each), at room temp1. Preheat on a broiler pan until crisp, to 18 minutes. ﬂatiron steaks (1 inch thick, medium-high heat.15Drizzle the pan 4 Coarse salt and pepper about 8 oz. each), room temp 2. Meanwhile, thesteaks steaks liberally with oil,season add the and cook, Vegetable oil or at EVOO, with salt and pepper. Preheat a cast-iron 8 Coarse salt and pepper turning once, until medium-rare, for drizzling skillettoor10 griddle pan over minutes. Letmedium-high stand for a heat. few About 1 cup organic Vegetable oil or EVOO, ketchup for drizzling the pan with add the steaks andangle. minutes, thenoil, thinly slice on an ½ cup beef consommé or beef Drizzle cook, turning once, until medium-rare, 8 to About 1 cup organic ketchup stock Letthe stand for a few then 3. While steaks areminutes, cooking, 2–3 finely chopped ½ tbsp. cup beef consommé or celery rib 10 minutes. beef stock thinlyinslice on ansaucepan, angle. a small combine the tops with leaves 3. While the steaks are cooking, a small 2–3 tbsp. tbsp. ﬁnely chopped celery rib ketchup, consommé (orinstock), 2 worcestershire sauce tops with leaves horseradish sauce saucepan, combine the ketchup, consommé celery, worcestershire, horseradish 2 tbsp. prepared tbsp. worcestershire sauce such as(or worcestershire, horseradish saucecelery, and hot sauce; season with 2 About 1 tbsp. hot sauce, stock), sauce and hot Bring sauce; to season with pepper. tbsp. prepared horseradish pepper. a boil, lower the 2 Tabasco sauce rolls, split andlower simmer for and a few minutes 4 ciabatta Bringheat to a boil, the heat simmer for a Aboutextra-sharp 1 tbsp. hot sauce, to thicken. 8 slices white cheddarfew minutes to thicken. such as Tabasco Romaine lettuce leaves and 4. Place the roll bottoms on a baking sheet. ciabatta rolls,steak split tomato, for Top with 4. Place the sauce roll bottoms on a baking 4 sliced beef the steak, and cheese. Broil slices extra-sharp white cheddar sheet. Top thetops. steak, sauce 8 topping until melted. Toastwith the roll Layer the and Broil until melted. toast the clubscheese. with the bacon, lettuce, tomato and roll Romaine lettuce leaves and sliced beefsteak Layeratthe 1. Preheat the oventomato, to 350°. Bake thetops.roll Passtops. extra sauce theclubs table. with the foron topping bacon, lettuce, tomato and roll tops. bacon a broiler pan until crisp, 15 Pass extra sauce at the table. to 18 minutes.

速

KIDS AND GROWN-UPS LOVE IT SO, THE HAPPY WORLD OF HARIBO

BIG BITE RECIPE’S

Super-Stuffed Deli Sandwich SERVES 8 PREP 15 min (plus overrnight chilling)

Creamy Avocado Cilantro Dip MAKES 2 CUPS PREP 10 min 2 ½ ¼ 2

1 3 ½ 4 4 4 4 2

loaf rye bread (½ lb., 12 inches long) cups thinly sliced green cabbage cup russian dressing oz. deli-sliced swiss oz. deli-sliced rare roast beef oz. deli-sliced roasted turkey breast oz. deli-sliced lean pastrami large dill pickles, sliced

1. Using a serrated knife, cut a 1-inch thick slice off the top of the loaf, making a lid. Cut inside the loaf, pulling out most of the bread, to leave a 1/2 -inch shell all around. 2. In a medium bowl, toss the cabbage with 1/4 cup russian dressing. spread the remaining dressing inside the loaf and on the bottom of the bread lid. Layer the cheese along the bottom and up the sides. continue layering with the meats and pickles; top with the bread lid. Wrap tightly in foil and refrigerate overnight. 3. Cut the sandwich crosswise with the serrated knife into 8 slices.

avocados, pitted and chopped cup sour cream cup chopped cilantro tbsp. fresh lime juice Salt and pepper Crudités, tortilla chips or crackers, for serving

Using a food processor, puree the avocados, sour cream, cilantro and lime juice. season with salt and pepper. serve with crudités, tortilla chips or crackers.

Asparagus with Parsley & Orange Butter SERVES 4 Âź 2 2 1 1 1Â˝ 1

PREP 15 min

GRILL 5 min

cup chopped parsley tbsp. chopped chives tbsp. softened butter tbsp. orange zest tbsp. fresh lemon juice lbs. trimmed asparagus spears tbsp. EVOO Salt and pepper

1. Preheat a grill or grill pan to mediumhigh. In a bowl, combine the parsley, chives, butter, orange zest and lemon juice. 2. Brush the asparagus spears with the EVOO; season with salt and pepper. Grill, turning once, until tender, about 5 minutes. 3. Add the grilled asparagus to the parsley-butter mixture; season with salt and pepper. Serve at room temperature.

Slow Cooker Chili Recipe courtesy of McCormick

Photo courtesy of McCormick

Makes 8, (1 cup) servings Prep Time: 10 mins Cook Time: 8 hrs on LOW, or 4 hrs on HIGH s 2 lbs lean ground beef or ground turkey s 1 package McCormick® Slow Cookers Chili Seasoning s 2 cans, 14 ½ oz. each, diced tomatoes, undrained s 2 cans, 16 oz. each, kidney beans, drained s 1 can, 15 ½ oz., tomato sauce Brown ground beef or turkey in large skillet on medium-high heat. Drain fat. Place beef, seasoning, tomatoes, beans and tomato sauce in slow cooker. Stir well. Cover. Cook 8 hours on LOW or 4 hours on HIGH. Stir before serving. Serve with shredded cheese or other condiments, if desired. Slow Cooker Tip: For best results, do not remove cover during cooking.

Southwest White Chili Recipe courtesy of McCormick

Photo courtesy of McCormick

Makes 5 servings Prep time: 10 minutes Cook time: 25 minutes

s 1 tablespoon olive oil s 1 ½ pounds boneless skinless chicken breasts halves, cut into ½ -inch cubes s ¼ cup chopped onion s 1 tsp McCormick® Garlic Powder s 1 tsp McCormick® Cumin, Ground s ½ tsp McCormick® Oregano Leaves s ½ tsp McCormick® Cilantro Leaves s 1/8 tsp McCormick® Red Pepper, Ground s 1 cup chicken broth s 1 can, 4.5 oz., chopped green chiles s 1 can, 19 oz., white kidney beans (cannellini) s 1 cup shredded Monterey Jack cheese (optional) s 2 sliced green onions (optional) Mix garlic powder, cumin, oregano, cilantro and red pepper in small bowl. Set aside. Heat oil in large skillet on medium-high heat. Add chicken and onions; cook and stir 4 to 5 minutes. Stir in chicken broth, chiles and spices; bring to boil. Reduce heat to low; simmer 15 minutes. Stir in beans; simmer, uncovered, 5 minutes. Top with cheese and sliced green onions, if desired.

LETS COMPETE! The International Chili Society, ICS, is a not-for-profit organization that sanctions chili cook-offs. Members of the ICS are called Chiliheads. Events are worldwide and benefit nonprofit organizations. The winners of the sanctioned cook-offs qualify to compete for cash prizes and awards at the World’s Championship Chili Cook-off, WCCC. Each year ICS sanctions over 200 cook-offs and have helped to raise over $86 million dollars. The top two categories at the WCCC are for red chili and green chili. Holding the title of ICS World’s Champion Chili Verde (green chili) is Mike Ford, from La Mirada, CA. Mr. Ford was a plumbing contractor for 30 years, has been retired for 15 and became a Chilihead in 1991. He used to tailgate at the Old Rams football games and he married his high school sweetheart 48 years ago. Mike cooks in or judges an average of 20 cook-offs a year. His winning “B & M’s Double Flush Chili Verde” will set you free.

Killer Three Bean Turkey Chili Recipe courtesy of Beth Anthony

Possible Toppers: s Sour cream s Grated sharp cheddar cheese s Chopped red onion s Corn chips s Cornbread to crumble In a large stockpot heat half of the butter and olive oil over medium-high heat, add the onions and sauté for 10 minutes. Add the pressed garlic and continue cooking for only one more minute. Transfer to a bowl. To the same large stockpot add the remaining butter and oil and place over medium high heat. Add the ground turkey and brown until it is no longer pink. While browning, use a wooden spoon to break up the turkey. (If there is excess fat or liquid when the turkey is browned, pour it off.) When the turkey is browned, add the onion mixture back to the pot, add the Worcestershire sauce and all the seasonings. Mix well to season the turkey, then add the crushed tomatoes and mix well again. Allow this mixture to come to a simmer and simmer for about 10 minutes. If it is too thick add a bit of water, but don’t add too much. Stir frequently.

Serves 10 to 12

Photodics/Eising/Thinkstock

s 1 ½ to 2 lbs ground turkey s 1 large brown onion, chopped s 3 garlic cloves, minced s 3 tablespoons butter s 3 tablespoons olive oil s 1 tablespoon Worcestershire sauce s 1 ½ tablespoon chili powder s 1 tablespoon chipotle chile pepper powder s 1 tablespoon ancho chile pepper powder s 1 teaspoon cayenne red pepper powder s 1 teaspoon ground cumin s Fresh ground black pepper, to taste – about 1 teaspoon s 1 - 28 oz. can crushed tomatoes, with added puree s 1 - 16 oz. can chili beans, in spicy sauce s 1 - 16 oz. dark red kidney beans, drained and rinsed s 1 - 16 oz. can black beans, drained and rinsed

It’s time for the beans. Don’t forget to drain the kidney and black beans and rinse them thoroughly in a colander. Add all the beans to the mixture and stir. Bring everything to a simmer, salt to taste if needed, and it’s ready to eat. Pass the toppers. Final Notes: As always, the amount of spice may be adjusted. You can always add more but you can’t take it out. Killer Three Bean Turkey Chili is spicy hot so you be the judge as you add the chili powder, the chipotle and ancho chile pepper powder and the cayenne red pepper. My final comment is about rinsing the beans. This will help prevent your chili eaters from getting gas. Be nice, rinse those beans. If you have a chili recipe that should be shared, send it on. BAnthony@tailgatermonthly.com

B&M’s Double Flush Chili Verde

The current World Championship Chili Cook-off winner for Red Chili is Tom Hoover, from Columbus, Ohio. He not only took home the biggest bragging rights but also a check for $25,000. His winning chili is “2010 Happy Trails! Chili.” Happytrailschili.com

By Mike Ford

2 ½ lbs pork shoulder cut into ½ inch cubes. Brown meat in Wesson oil with the following ingredients to flavor the meat: s 1 sweet onion, chopped finely s 3 green jalapeno chili peppers cut in half s 5 serrano chili peppers cut in half s 6 whole cloves of Gilroy garlic s Drain meat, discard peppers & garlic cloves above & place meat & onions in large pot. Add the following to the large pot: s 12 fresh tomatillos pureed in a blender s 1 – 14½ oz. can of chicken broth s 1 – 28 oz. can of green enchilada sauce s 1 green bell pepper, chopped coarsely s 1 bunch of cilantro, chopped finely s 1 pasilla chili pepper, seeded & chopped finely s 4 serrano chili peppers, minced s 2 jalapeno chili peppers, seeded & chopped finely s 4 cloves of minced garlic s 5 tablespoons of ground cumin powder s 2 teaspoons of MSG s 2 tablespoons of ground green chili powder s 2 teaspoons of salt Simmer for 2½ - 3 hours. Last 10 minutes, adjust salt & heat to taste.

2010 Happy Trails! Chili By Tom Hoover

s 2 ¾ lbs diced tri-tip beef s 1 – 15 oz. can beef broth s 1 – 15 oz. can chicken broth s 1 – 8 oz. can Hunts tomato sauce s 1 T granulated onion s 1 T Gilroy garlic s 1 T pasilla chili powder s 4 T Gebhart’s chili powder s 3 T California chili powder s 2 T New Mexico chili powder s 1 fresh minced seranno chili s 1 t salt Brown meat, drain fat and juice, add to pot. Add to pot broths and tomato sauce and simmer ½ hour. Add other ingredients and simmer until meat is tender. Add salt to taste. chilicookoff.com

GO FISHIN’

8 A WEEK

FOR

OUNCES

Don’t let the ‘bad rap’ spoil all of the benefits By Nanci Hellmich, USA Today

he world’s oceans may hold a bounty of food essential to a healthy diet, but far too few of us take advantage of it.

4HOUGH OF !MERICANS SAY THEY EAT SEAFOOD ONCE A WEEK ONLY SAY THEY EAT it twice a week, according to a 2008 report in the Journal of Food Service. But the benefits of fish and seafood are so great that the government’s recently released 2010 Dietary Guidelines for Americans recommend that average Americans increase their seafood intake to at least 8 ounces a week, or about

two servings. The guidelines, from the U.S. Department of Agriculture and the Department of Health and Human Services, say adults now consume only about 3 1/2 ounces a week. Among reasons for seafood resistance: complaints about taste, cost and limited access to stores that sell a variety of fresh seafood; concerns that seafood is difficult to cook; and confusion about contaminants, especially mercury, which occurs naturally in soil and rocks but can be released into the air through industrial pollution.

“Many Americans are scared of fish, and that’s very understandable,” says Aliza Green, a chef, food writer and author of the new book The Fishmonger’s Apprentice. “They have so many questions that they get overwhelmed and don’t buy it or limit themselves.”

These fatty acids are found in other sources, too, including flax seed, canola oil, walnuts and omega-3-enriched eggs. But various fish species -- especially oily or dark meat such as salmon, Atlantic and Pacific mackerel, sardines, herring and trout -- are especially good sources.

Adds Julianna Grimes, senior food editor at Cooking Light magazine: “Fish has a bad rap for being difficult to cook. But it really comes down to lack of familiarity.”

For all their benefits, some people, especially pregnant women and nursing mothers, continue to shy away from seafood because of the health risks associated with methyl mercury, a heavy metal that can damage nerves in adults and disrupt development of the brain and nervous system in a fetus or child.

“In particular, omega-3 fatty acids are found in all seafood to varying degrees and are associated with reducing the risk of dying from heart disease” Grimes and others say that armed with a little confidence, curiosity and guidance, more Americans can learn to indulge in a valuable food source that’s low in saturated fat and rich in high-quality protein and nutrients. In particular, omega-3 fatty acids are found in all seafood to varying degrees and are associated with reducing the risk of dying from heart disease, says registered dietitian Beth Thayer of the American Dietetic Association. They also are “beneficial during fetal growth and during infancy and early childhood in terms of brain development,” she says. Research also suggests that omega-3s may help fight eye problems, depression, Alzheimer’s disease and arthritis, among other conditions.

According to the Environmental Protection Agency, mercury that falls from the air can accumulate in streams and oceans and is turned into methyl mercury in the water. It is this type of mercury that can be harmful to fetuses and children. As they feed, fish absorb the methyl mercury, which builds up more in some types of fish and shellfish than others, depending on what the fish eat. That’s why mercury levels vary.

GUIDE

The new dietary guidelines say that most types of fish can be eaten safely during pregnancy or breast-feeding with the exception of four varieties -- swordfish, shark, king mackerel and tilefish -- because of their high methyl mercury content. For the same reason, it’s recommended that pregnant or breast-feeding women limit consumption of white (albacore) tuna to 6 ounces a week. But the guidelines set no limit for other adults.

for most adults, the benefits of seafood outweigh potential risks.

And a large government-sponsored study in last week’s New England Journal of Medicine is the latest to suggest that

“We really need to be thinking about a balanced diet,” he says.

HOW TO COOK FISH When preparing seafood, focus on heart-healthy methods: grilling, broiling, baking or sauteing instead of frying, says Beth Thayer of the American Dietetic Association. The fish should be cooked until internal temperatures reach 145 degrees. Frozen-fresh fish is a good option, thanks to improved freezing techniques, she says. “Often it can be better than some things sitting behind the fish counter because they were frozen immediately after being caught.” And if you’re not adventurous enough to try your hand at a new fish recipe? Consider ordering fish the next time you eat at a restaurant, says Ralph Sacco, president of the American Heart Association.

Choosing a variety of seafood “can reduce issues of safety, and it encourages people to try different things in their diet” that are important for health, such as whole grains, fruits and vegetables, and reducing salt, says Ralph Sacco, president of the American Heart Association, which recommends that adults eat two or more servings a week.

Try this recipe

Directions:

Broiled Salmon with Marmalade-Dijon Glaze

Preheat broiler. Combine first six ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray. Brush half of marmalade mixture over fish; broil six minutes. Brush fish with remaining marmalade mixture; broil two minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Although quick enough for a hectic weeknight, this will impress guests, too. Serve with salad and roasted potatoes. Ingredients: · 1/2 cup orange marmalade · 1 Tb. Dijon mustard · 1/2 tsp. garlic powder · 1/2 tsp. salt · 1/4 tsp. black pepper · 1/8 tsp. ground ginger · 4 (6-ounce) salmon fillets · Cooking spray

Servings: 4 Source: Cooking Light Complete Meals in Minutes Nutrition information per serving: 377 calories; 13.4 grams of fat, (3.1 grams saturated); 36.6 grams of protein; 27.3 grams of carbohydrate; 488 milligrams of sodium

Beef Up Your Summer Tailgate By Lori Pickett Culpepper & Beth Anthony, Tailgater Monthly

Time Time to celebrate to celebrate the of our our the stable stable of tailgating diet: summer diet: Beef. chicken Beef. Sure Sure chicken and pork do their part part and pork do their but let’s face it: but lets face it. Beef is king. King. Beef is

Just the Facts • Cows have no upper teeth, yet they • • • •

graze up to eight hours a day. Many people say that cows have four stomachs. Technically they have one stomach and it’s divided into four digestive compartments. The hamburger made its debut in 1904 at the St. Louis World’s Fair. May 8, 2010, in Toronto, Canada, Chef Ted Reader and a crew of 10, made what is said to be the world’s largest hamburger weighing in at 590 pounds. All Kobe beef is from Kobe, Japan. It is probably the most expensive beef in the world.

Photo Courtesy of The Beef Checkoff

• The country with the most cattle is India • The hide of one cow can make 144

baseballs, 20 footballs or 12 basketballs.

• More beef is eaten on Memorial Day than any other day of the year.

• Cars are the biggest contributors of • •

hydrocarbon emissions, one of the major causes for the hole in the ozone. Cows are the second biggest culprits. It has been said that the gas from 10 cows, if captured, could heat a small house for one year. Good news: cows release hydrocarbon primarily by burping.

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CUMINSEASONED STEAK WITH SPICY GRILLED CORN SALSA

Beef Up Your Tailgate Your Summer Method For the corn, pull back husks, leaving them attached. Remove and discard corn silk. Bring husks back up around corn; tie in place with kitchen string or strips of cornhusk. Soak corn in cold water 30 minutes or up to several hours. Meanwhile, prepare Avocado Cream. Mix the ingredients, store in an airtight container and refrigerate. Combine rub ingredients, press evenly onto the sirloin steak and set aside (or refrigerate).

Recipe serves 4 and is easy to double, triple or feed a multitude. 1 pound beef top sirloin steak, cut ¾” thick Avocado Cream (recipe follows) 8 small corn tortillas (6” to 7” diameter), warmed Lime wedges (optional) Spicy Grilled Corn Salsa: • 2 medium ears fresh sweet corn, in husks • 1/2 cup seeded and chopped tomatoes • 1 medium jalapeno pepper, finely chopped • 1 tablespoon chopped fresh cilantro • 1 tablespoon fresh lime juice • 1/4 teaspoon salt

Remove corn from water. Place on grid over medium, ash-covered coals. Grill, uncovered 20 to 30 minutes or until tender, turning occasionally. (For gas grill, preheat grill to medium heat, place corn on grid, cover and cook 15 to 25 minutes or until tender, turning occasionally.) Place steak on grid over medium, ashcovered coals. Grill, uncovered, 13 minutes for medium rare (145°) or 16 minutes for medium (160°) turning occasionally. (For gas grill, preheat grill to medium heat, place steak on grid, cover and cook for 8 minutes for medium rare (145°) or 13 minutes for medium (160°) turning occasionally.) To prepare Spicy Grilled Corn Salsa, remove and discard husks when cool enough to handle. Cut corn kernels from cobs; place in medium bowl. Add tomatoes and jalapeno. Stir in cilantro, lime juice and salt; set aside (or refrigerate).

Rub: s 2 teaspoons ground cumin s 1 clove garlic, minced s 1 teaspoon brown sugar s 1/8 teaspoon ground red pepper

Allow steak to rest for 10 minutes. Carve into thin slices and season with salt. Serve steak in heated tortillas topped with Spicy Grilled Corn Salsa and Avocado Cream. Garnish with lime wedges.

Avocado Cream: s 1/3 cup coarsely mashed avocado s 1 tablespoon chopped fresh cilantro s 1 tablespoon reduced fat sour cream s 1 teaspoon fresh lime juice s 1/8 teaspoon salt

TIP: For more tailgate party time, less cooking time, and less mess, prepare the Corn Salsa, Avocado Cream and Rub the day before and refrigerate. Rub the steak and refrigerate in a plastic bag overnight, then transport everything in a cooler. Don’t forget the tortillas and sliced limes. Grill the steak at the tailgate.

Grass-Fed Beef One of the leanest choices, grass-fed beef, has a unique flavor and can be substituted in any of your regular beef recipes. Hearst Ranch in California has been raising cattle and producing grass-fed beef since 1865, says Branded Beef Manager, Brian Kenny. What the cattle eat is the major difference from the beef most of us consume. Most cattle are raised on grass but placed in feedlots and fed a power-diet of corn and grain to fatten them up. “Our cattle are free ranging foragers,” Kenny says. “They eat grass on the ranch, and that turns into energy and protein.” As a result, the beef is leaner, and the fat that is present is healthier and richer in omega-3 fatty acids, which have been shown to help reduce blood pressure, prevent cardiovascular disease and prevent and slow the growth of many types of cancer. Kenny adds that grass-fed beef has three times more Vitamin E, three times more conjugated linoleic acid and 10 times more betacarotene, all of which have significant health benefits. Because Hearst raises their cattle in an extremely low stress environment, it makes for more tender meat as well, he says. Obviously it’s healthier, but how does it taste? “It tastes different,” Kenny says. “It has a real flavor like an herbaceous zestiness that’s subtle but you definitely taste.” Because grass-fed beef is leaner, Kenny adds that it cooks 30 percent faster than regular grain-fed beef, and you can take it off the grill more rare, because there’s little risk One of his favorite customer comments is, “This is how beef is supposed to taste.”

Resource Box • Grass-fed beef is starting to become

more common in grocery stores, so ask your butcher what may be available.

• Hearst Ranch www.hearstranch.com • Whole Foods www.wholefoodsmarket.com

• Publix www.publix.com • Trader Joe’s www.traderjoes.com

Cooking, Handling and Safety Tips National Meat Coordinator for Whole Foods Market, Theo Weening, shares some tips to keep in mind when you cook with beef.

• Allow meat to come to room temperature before cooking.

• Always use tongs, not a fork, to turn meat to reduce lost juices.

• After removing from heat, let meat rest to redistribute juices.

• When substituting grass-fed beef in

your favorite recipes, reduce cooking temperature by 25°F. Cooking time will stay about the same.

• When cooking grass-fed beef on the

grill, let flames burn down more than you would for other meat.

• You probably know how to handle meat when cooking at home, but remember these tips from Whole Foods when tailgating.

• When transporting meat, place in

individual plastic bags so juices won’t leak and cross-contaminate other foods.

• When loading a car in warm weather,

keep meats inside the air-conditioned car, not in the trunk.

• If you’ll be driving more than 30 minutes to the game, pack meats and other perishables in a cooler with ice packs.

• Wash hands before and after handling raw meat. Consider taking disposable gloves and hand sanitizer if you won’t have access to a sink.

• When preparing, keep raw meat

separate from all other foods, surfaces and utensils.

• Never leave food out for more than two hours, or one hour if the temperature is above 90°F.

• Place coolers in the shade, and open as little as possible to retain cold.

GUIDE

RANCH BURGERS

Beef Up Your Summer Your Tailgate

Photo & Recipe courtesy of The Beef Checkoff www.BeefItsWhatForDinner.com

Recipe serves 4 (You will probably need more!) s POUND GROUND BEEF LEAN s TEASPOONS 2ANCH 2UB RECIPE FOLLOWS s WHOLE WHEAT HAMBURGER BUNS SPLIT s CUP PREPARED REDUCED FAT CREAMY ranch dressing s TABLESPOONS CANNED FRENCH FRIED ONIONS s 2OMAINE LETTUCE TOMATO SLICES Ranch Rub: s Combine 2 teaspoons sweet paprika s 2 teaspoons dried thyme s 1 1/2 teaspoons salt s 1 teaspoon garlic powder s 1 teaspoon onion powder s 1/2 teaspoon ground black pepper s 1/2 teaspoon ground red pepper s 1/2 teaspoon ground white pepper. s Store in airtight container. s Shake before using. Method Lightly shape ground beef into four 3/4-inch thick patties. Press Ranch Rub onto patties.

Make a slight indention with your thumb in the center of each patty to keep them from bulking up in the center while cooking. Place patties on grid over medium, ashcovered coals. Grill, covered, 13 to 15 minutes turning occasionally. (For gas grill, preheat grill to medium, place patties on grid, cover and cook 13 to 14 minutes turning occasionally) Instant-read thermometer inserted horizontally into center of patties should register 160Â°F. Serve in buns with dressing, onions, lettuce and tomato. TIP: Shape and rub the patties the night before the tailgate. Use wax paper between the patties and stack them in an airtight container. Transport in a cooler. At your tailgate you may want to include traditional condiments as well as ranch dressing. Toppings like lettuce and tomato may be stored in storage bags ready to serve. Excerpted from Tailgater Monthly Magazine. Used with permission of Intersect Communication. All Rights Reserved. tailgatermonthly.com

Smoke is essential to a BBQ — when it’s flavoring your food. But not when it’s choking your guests and neighbors. That’s why more outdoor cooks choose Honda to power their blenders, crock pots and even meat smokers. Super quiet, fuel efficient, legendary reliability and low emissions: it’s what makes Honda Generators a cut above the competition.

Official Supplier of Portable Power for the Big Bite Tour.

gen.honda.com /HondaGenerators Please read the owner’s manual before operating your Honda Power Equipment and never use in a closed or partly enclosed area where you could be exposed to poisonous carbon monoxide. Connection of a generator to house power requires a transfer device to avoid possible injury to power company personnel. Consult a qualified electrician. ©2013 American Honda Motor Co., Inc.

THE HEALTHY PANTRY Keeping healthy foods in your pantry is key for living a healthy and balanced life. It allows you to cook with ingredients that are not processed and have less fat, cholesterol and calories than most other items. By filling the pantry with healthy items helps deter you from purchasing and then grabbing the unhealthy items to snack on like chips or cookies. Here is a list of a few things that are great staples whether you are cooking or snacking:

RAW NUTS They are a great source of protein, minerals and good monounsaturated fat. Nuts are great for the heart and perfect for snacking. Walnuts and almonds are very high in omegas, cashews are lower in fat than most nuts and are rich in copper, magnesium, zinc, iron and biotin. Pecans have over 19 vitamins and minerals and have been known to lower cholesterol levels. The key with nuts is to not overeat them; they are high in calories and fat and are meant to be eaten by the handful.

WHOLE GRAINS There are many grains that are healthy or healthier than the starchy white pasta we grew up with. Quinoa is the healthiest because it has a very high content of protein as well as a balanced set of essential amino acids, making it an unusually complete food. Other whole grains like whole wheat, brown rice, wild rice and buckwheat are also great substitutes. Not all whole-grain foods are identifiable by color or name, so it is really important to check the ingredient list and make sure that whole-grain is the first ingredient.

BEANS The legume family as a whole is very nutritious and filling. The best legumes are chickpeas (that are easily made into hummus), lentils and black beans. legumes are high in protein, fiber and iron, they help prevent heart disease and provide energy and promote digestive health. You can easily add them to salads, soups or make chili or bean dip. When buying canned products it is always important to check the sodium level and make sure they are low.

CANNED TOMATOES Organic canned tomatoes have more lycopene than fresh tomatoes because the food processing facilitates the release of the photochemical. They are great because you can use them for pasta sauce or salsa and they can even be thrown into a salad or a soup.

TRISCUITS A great original whole grain snack, they are composed of only 4 ingredients and are a perfect and easyway to fill the recommended 3 daily servings of whole grains. They can also be easily dressed up with protein like peanut butter, hummus or low fat cheese.

Nutrition inEverydayFoods FAT

CAL CARB PRO

FAT

CAL CARB PRO

Apple 1 med

Evaporated skim milk 1 cup

200 29

Banana 1 med

140 35

Feta Cheese 1oz

Mozzarella Cheese 1oz, part skim milk

Ricotta Cheese 1 cup, part skim milk

340 13

Sour Cream 1 tbsp

Blueberries 1 cup

Cantaloup ½ melon

Cherries ½ cup

Grapes ½ cup

Grapefruit white/pink ½ fruit 0

Orange 1 med

Black Beans 1 cup

225 41

Chicken breast 3 oz

140 0

Peach 1 med

Pineapple 1 cup

Chickpeas 1 cup

270 45

Egg 1 large

Strawberry 1 cup raw

Watermelon 1 cup

Avocado 1 med (California)

305 12

Artichoke 1 med

Asparagus 4 spears

Broccoli 1 cup, cooked

Brussels Sprouts 1 cup, cooked

Carrots 1 cup, raw

Cauliflower 1 cup, raw

Celery 1 stalk

Flounder/Sole 3 oz

Ground Beef 3 oz, lean

230 0

Lamb 2.6 oz, lean

140 0

Lentils 1 cup

215 38

Pork 3 oz, lean

140 0

Salmon 3 oz, smoked

150 0

Shrimp 3 oz

100 1

Tofu 4 oz

Tuna 3 oz

135 0

Turkey light and dark, 1 cup

240 0

Butter 1 tbsp, salted

100 0

Corn 1 ear, from frozen

Cucumber ½ cup

Jams/Preserves 1 tbsp

Eggplant 1 cup

White Bread 1 slice

Lettuce 1 cup

Whole Wheat Bread 1 slice

Mushrooms 1 cup, raw

Olives 4 med green, 3 small black

Chocolate Chip Cookies 4 cookies

180 28

Peppers red/green sweet

Potato 1 med, baked with skin 0

220 51

Spinach 1 cup, raw

Tomatoes 1 med, raw

Summer squash 1 cup

Blue Cheese 1 oz

100 1

Cheddar Cheese 1 oz

115 0

Cottage Cheese 1 cup 2%

205 8

Fig Bars 4 cookies

219 42

Frozen Yogurt 8 oz, with fruit

230 43

Ice Cream vanilla, 1 cup

270 32

Almonds 1 oz

165 6

Cashews 1 oz

165 9

Pecans 1 oz

190 5

Walnuts 1 oz

180 5

Wine 3.5 oz red

Exotic Super Foods

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, contain components that can trigger side effects and interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a health care provider qualified in the field of botanical medicine.

AÇAI (ah-sigh-ee) Studies have shown that this little berry is one of the most nutritious and powerful foods in the world. Açai is the high-energy berry of a special Amazon palm tree, mainly harvested in the rainforests of Brazil. Açai is packed full of antioxidants, amino acids, essential fatty acids, fibers, and protein. This berry is used to combat premature aging, promote cardiovascular and digestive health, and is vital to proper muscle contraction and regeneration. Açai has a thick, rich taste, like a vibrant blend of berries and chocolate. It is low in sodium and cholesterol free. You can find it in several health food stores and gourmet stores, most often in juice form.

AÇAI

Energy Bowl 1 cup açaí puree ¼ cup plain yogurt 8 whole strawberries (fresh or frozen) ¼ cup soymilk ½ tsp vanilla extract ½ cup granola ½ cup fresh berries or seasonal fruit In a blender, puree açaí, strawberries, yogurt, soymilk, and vanilla for 1 minute, until smooth. Pour into a Variants: Other fruit (such as bowl and top with granola and fruit. bananas or mangoes) may be used instead of strawberries. Serve chilled. (Serves 2)

BARLEY GRASS Barley has served as a food staple in most cultures. The use of barley for

food and medicinal purposes dates to antiquity. Astounding amounts of vitamins and minerals are found in green barley leaves. When barley leaves are 12-14 inches high, they contain many vitamins, minerals, and proteins necessary for the human diet. These are easily assimilated throughout the digestive tract, giving our bodies instant access to vital nutrients. These include potassium, calcium, magnesium, iron, copper, phosphorus, manganese, zinc, beta carotene, B1, B2, B6, C, folic acid, and pantothenic acid. Barley also contains a fiber that is reported to reduce cholesterol levels.

Bilberry

Crumble Cake For the base:

6oz ¾ cup ¾ cup ¾ cup 3 1-2 tbsp

jar bilberries soft margarine self rising flour soft brown sugar free-range eggs milk

For the topping:

¾ cup flour ½ cup brown sugar ¼ cup soft margarine

For the base, cream together the margarine and sugar until light and fluffy. Beat in the eggs one at a time then fold in the flour. Add milk and fold again. Spread the mixture into a dish and spread the fruit over evenly. For the topping, mix the flour and sugar, then rub in the margarine until the mixture resembles large breadcrumbs. Sprinkle this over the top. Bake at 375°F for 35-40 minutes or until just firm to the touch. Serve warm or cold and topped with cream or yogurt. (Serves 6-8)

BILBERRYAlso known as Huckleberries, the Bilberry has been used as a medicinal herb since the 16th century and has been used as a remedy for poor vision. Recently, it is used in connection with vascular and blood disorders and shows positive effects when treating varicose veins, thrombosis, and angina. Bilberry’s fruit contains flavonoids and anthocyanin, which serve to prevent capillary fragility, thin the blood, and stimulate the release of vasodilators. Anthocyanin, a natural antioxidant, also lowers blood pressure, reduces clotting and improves blood supply to the nervous system. Bilberries also contain glucoquinine that has the ability to lower blood sugar. The herb contains Vitamins A and C, providing antioxidant protection that can help prevent free radical damage to the eyes.

Spicy Sesame

Chicken Wings 2lbs chicken wing drummettes ½ cup milk ¾ cup sesame seeds ¼ cup breadcrumbs 1 tsp cayenne pepper, ground salt and pepper to taste Preheat oven to 400˚F. Place the milk in a small bowl. Mix sesame seeds, breadcrumbs, crushed pepper, salt and pepper in a separate bowl. First soak the chicken drums in the milk, and then coat them with the sesame seed mixture. Arrange the wings on the oven tray on top of parchment paper and be careful not to let them touch. Bake for about 45 minutes. (Serves4-6)

CAYENNE Cayenne has been used as a medicine for centuries. Cherokee Indians in North America used it as a stimulant, and the Navajo people used it for weaning children. It is rich in nutrients, a range of carotenes (especially beta-carotene), lutein, zeaxanthin, an alkaloid bitter, essential fatty acids, amino acids, folate, iron, magnesium, phosphorus, potassium, zinc, B-vitamins and vitamins A, C and E. Cayenne is an overall digestive aid that stimulates the production of gastric juices, clears excess mucus from the stomach, helps to alleviate stomach ulcers from within, improves the appetite and relieves nausea from motion sickness. It is also considered a powerful stimulant that boosts metabolism and enhances athletic performance. FLAXSEED

Flaxseed is very high in omega-3 essential fatty acids. It’s the omega 3s (good fats) that researchers are looking at as possible effects on lowering cholesterol, stabilizing blood sugar, lowering the risk of breast, prostate, and colon cancers, and reducing the inflammation of arthritis, as well as the inflammation that accompanies certain illnesses such as Parkinson’s and asthma. Flaxseed is also good for combating dry eyes, a very common problem, probably because of our poor omega-3 intake. Omega-3 fatty acids help the oil glands produce the proper consistency of oil so it will flow from the oil glands and coat the surface of the eye.

White Bean

Spread with Fennel 16 oz can cannelloni/white beans, rinsed and drained 2 tbsp light mayonnaise ¼ cup finely chopped fennel bulb 1 tbsp fresh lemon juice 1 tbsp finely chopped red onion 2 tbsp finely chopped fennel greens salt and pepper to taste Combine first 5 ingredients in a food processor, and pulse 5 times or until the beans are coarsely chopped. Combine bean mixture and remaining ingredients in a small bowl.Use as a sandwich spread, on bagels, or as a dip for vegetables and bagel chips. (Serves 5)

FENNEL Fennel is a perennial herb native to the Mediterranean and has a sweet licorice taste, The leaves, bulb, and stalk of fennel are edible and the seeds are commonly used as a cooking spice. The traditional use of fennel has been used as a digestive aid. It has been shown to relieve intestinal spasms and cramping in the smooth muscle lining of the digestive tract, which helps relieve uncomfortable gastrointestinal symptoms. Today, fennel is an active ingredient in many combination herbal formulas used to balance hormones in menopausal and premenstrual women. Fennel has also been used as a decongestant, and is said to help loosen phlegm in the bronchial passages. Lastly, Fennel has a reputation as an appetite suppressant and promoter of weight-loss.

Carrot and Ginger Salad 1lb carrots, grated 3 green onions, thinly sliced 1” piece of fresh ginger, grated 1 tsp sesame oil

(Serves 4 to 6)

½ tsp sugar 2 tsp canola or vegetable oil 1 tbsp cilantro Juice of 2 limes salt and pepper to taste

Combine all ingredients in a serving bowl and stir to thoroughly combine. Serve chilled or at room temperature. (Serves 4 to 6)

GINGER ROOT Ginger root is widely used as a digestive aid for mild stomach upset and is commonly recommended by health care professionals to help prevent or treat nausea and vomiting associated with motion sickness, pregnancy, and cancer chemotherapy. Ginger is also used as a support in inflammatory conditions such as arthritis, and may even reduce risks of heart disease or cancer. The important active components of the ginger root are volatile oils and pungent phenol compounds. Ginger products are made from fresh or dried ginger root. The herb is available in powders, capsules, tablets, and liquids. Fresh ginger root can also be purchased and prepared as a tea.

COCONUT WATER Drinking coconut water has many benefits. It is naturally low in carbs, 99% fat free, and low in sugars. Coconut water contains organic compounds possessing healthy growth promoting properties that have been known to help keep the body cool and at the proper temperature, orally re-hydrate your body, carry nutrients and oxygen to cells, raise your metabolism, promote weight loss, boost your immune system, detoxify and fight viruses, cleanse your digestive tract, balance your PH, and boost poor circulation. The calm, cooling benefits of coconut water relieves burning sensations and hot flashes and restores emotional stability in menopausal women. Beyond ingestion, coconut water can also be used directly on the face for skin hydration.

Goji

Oat Clusters 1 ½ bananas 1 cup unsweetened applesauce 2 tsp vanilla extract ½ cup raw walnuts, chopped ¾ cup date sugar 2/3 cup whole wheat flour 2/3 cup raw walnuts, ground 2 tsp cinnamon ½ tsp nutmeg ¾ cup oats ¼ cup goji berries ¼ cup raisins or currants 6 dates, pitted and chopped Preheat oven to 375˚F degrees. Mix bananas, applesauce, vanilla, and date sugar in blender until creamy. In a large mixing bowl, combine flour, ground nuts, cinnamon and nutmeg. Add the blended wet ingredients to the dry ingredients and mix well. Stir in oats, goji berries, raisins, dates, and chopped nuts. Bake for 10 minutes. (Yields approx. 40 cookies)

GOJI BERRIES

Goji berries have been used for 6,000 years by herbalists in China, Tibet, and India to protect the liver, help eyesight, improve sexual function and fertility, strengthen the legs, boost immune function, improve circulation, and promote longevity. They are rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. One of zeaxanthin’s key roles is to protect the retina of the eyes. Goji berries have a mild tangy taste that is slightly sweet and sour. Goji berries are usually found dried. They are shriveled red berries that have a similar shape and chewy texture to raisins. Goji juice is also available. Goji juice is also available in health food stores.

Pomegranate Sorbet

6 cups 1 cup 2 cups 1

pomegranate seed sugar water lemon

Cut pomegranates in half crosswise. Gently lift out seeds, section by section, and place in a saucepan. Set aside. Using a vegetable peeler, remove lemon zest in wide strips (be careful to leave the bitter white pith behind), allowing the strips to fall into the saucepan with the pomegranate seeds. Squeeze the lemon juice into the saucepan. Add sugar and water; bring to a simmer, stirring to dissolve the sugar. Cook over medium-low heat until the pomegranate seeds turn pale, about 10 minutes. Strain through a fine sieve into a bowl, pressing on the seeds to extract as much juice as possible then chill mixture. Pour into the canister of an ice cream maker and freeze according to the manufacturer’s directions. (Alternatively, freeze in a shallow metal cake pan until solid, about 6 hours. Break into chunks and process in a food processor until smooth.) (Serves 4)

POMEGRANATES

The pomegranate is a large, seedy red fruit, slightly larger than an orange. Pomegranates grow wild from Iran to northern India, but they are cultivated throughout India, the Middle East, southern Europe and California. Pomegranate juice has been scientifically shown to protect the body, as it is rich in antioxidants, from heart disease, premature aging, Alzheimer’s disease, and cancer. Researchers are also excited about the possibility that pomegranate compounds might help prevent prostate cancer or slow its growth and might also help reduce the risk of breast cancer. A word of caution: Pomegranate juice appears to interfere with certain medications much as grapefruit juice does. So when grapefruit juice is risky, pomegranate juice might be as well.

Noni

Rice Stir Fry 1 tbsp 1 tbsp 1 tbsp 1 cup ½ cup 1 cup 2 ½ lb 2 ¼ cup ¼ cup ¼ cup 3

vegetable oil minced garlic minced fresh garlic sweet onion bok choy chopped mixed veggies fresh or frozen large eggs, beaten cooked tofu whole green onions, chopped soy sauce noni juice vegetable stock cups cooked long grain rice

In a wok, heat the oil and stir fry the garlic, ginger, and onion slices until the onion slices are translucent. Add the remaining ingredients and sauté until the eggs are cooked and all the vegetables are heated thoroughly, including the rice. (Serves 4-6)

NONI Noni is a small, flowering

shrub native to the Pacific Polynesia, Asia, and Australia. Noni has been reported to have a range of health benefits for colds, cancer, diabetes, asthma, hypertension, pain, skin infection, high blood pressure, mental depression, and arthritis. It contains antibacterial compounds in the fruit and the roots. The leaves can also be used topically for healing wounds. Noni juice is a source of vitamins, minerals and antioxidants. These antioxidants may help to prevent certain diseases and help slow age-related changes in the body. However, Noni juice is high in potassium and should be avoided by people with kidney diseases. Noni juice is widely available as the juice or liquid concentrate. It can also be found in tablet and capsule form.

There are several forms of breast cancer, although most of the cases revolve around two common types, Ductal Carcinoma and Lobular Carcinoma. They are named after the region of the breast where they ďŹ rst appear.

Ductal Carcinoma is by far the most common form of breast cancer, comprising anywhere from 85-90% of cases. It ﬁrst appears beneath the nipple and areola, in the cells that line the breast’s ducts – the same ducts that supply milk to the nipple. Treatment for Ductal Carcinoma varies, depending on its size and location. The best-case scenario, relatively speaking, would be a DCIS, which stands for “Ductal Carcinoma in situ.” Translation, the cancer is well contained and not invasive (where the cancer has broken into nearby breast tissue). Treatment – primarily a lumpectomy – has proven very successful if the tumor margins are clear of cancer. Radiation has often been prescribed as a follow-up treatment. If, however, ductal cancer in invasive and has broken into nearby breast tissue, then a mastectomy may be called for, with subsequent chemotherapy as a follow-up.

Types of

Breast Cancer

reoccurring. If the lobular cancer is invasive and has spread into surrounding breast tissue, it may be necessary to do a mastectomy with a follow-up treatment of chemotherapy. The other forms of breast cancer, while far less common, are far more dangerous, primarily because they invade nearby tissue. Invasive (also known as Infiltrating) Breast Cancer has the capacity to spread out from the original tumor site and invade other parts of your breast and body. There are several types and subtypes of invasive breast cancer. The most aggressive – and fortunately, the rarest – kind of breast cancer is Inflammatory Breast Cancer, which takes the form of sheets or nests, instead of lumps. It often appears just under the skin in the soft tissues of the breast, but it also has been known to actually appear in the skin. Treatment for this is virtually the opposite of that used for Ductal and Lobular cancers. Chemotherapy is usually done first, with surgery as a follow-up. One cannot overstate the importance of catching this type of cancer early. Survival rates are increasing for those who do – and it helps you manage your life better as well.

As its name suggests, Lobular Carcinoma ﬁrst appears in the lobes, or glands, which produce milk in the breast. The lobes can be found deeper inside the breast, under the ducts. Approximately 8% of breast cancers are lobular. Treatment for this form of breast cancer is much like that for Ductal Carcinoma. If the cancer is LCIS (“Lobular Carcinoma in situ”), it’s only found within the lobe and has not spread anywhere else. A lumpectomy can successfully remove it if the tumor margins are clear of cancer. Radiation as a follow-up treatment improves the chances of it not

The arrest form of cancer is Paget’s Disease, which is cancer of the nipple. It was discovered by Sir James Paget, who was the ﬁrst to notice a potential correlation between changes in the nipple and the underlying breast cancer. Paget’s disease looks like a skin rash or rough skin, is itchy and can often be mistaken for eczema. If scabs form from scratching that itch, that indicates that cancer may be under the surface of the skin, and is breaking through. The most common treatment for Paget’s is a mastectomy, because the cancer has by then invaded the nipple, areola, and the milk ducts.

BREAST CANCER

Risks... & Prevention With one in eight women contracting breast cancer at some point in their lives, knowing the possible risks for increasing the likelihood of breast concern –as well as the ways to prevent it – are paramount. Remember, however, a higher risk of breast cancer doesn’t guarantee you’ll get it, as some women with no apparent risk factors (other than age and just being a woman) develop the disease.

There are two main kinds of risk factors –those that can’t be controlled and lifestyle choices that can. Some factors inﬂuence risk more than others, and your risk for breast cancer can change over time, due to factors such as aging or lifestyle. Inherent Risk Factors Gender: Because women’s breast cells are constantly exposed to the growth-promoting effects of the female hormones estrogen and progesterone, they are about 100 times more likely to develop breast cancer than men. Aging: Your risk of developing breast cancer increases with age. A little over 12% of breast cancers cases are women under 45, while about two-thirds of invasive breast cancers are found in women over 54. Genetics: Only 5% to 10% of all breast cancer cases are attributed to gene mutations inherited from a parent. The most common mutations are in the BRCA1 and BRCA2 genes. Women with an inherited BRCA1 or BRCA2 mutation have up to an 80% chance of developing breast cancer during their lifetime. Other gene changes (subbed ATM, CHEK2, or PTEN) do not impart the same level of risk as the BRCA genes, and do not frequently cause familial (inherited) breast cancer.

Family History: Women whose close blood relatives have this disease have a greater risk of getting breast cancer, too. Having one firstdegree relative (mother, sister, or daughter) with breast cancer approximately doubles a woman’s risk. Having two first-degree relatives increases her risk about 5-fold. Altogether, about 20-30% of women with breast cancer have a family member with this disease. Personal History: A woman who gets cancer in one breast has a 3- to 4-fold increased risk of getting in the other breast or in another part of the same breast – and it’s not a recurrence of the first cancer. Race and Ethnicity: Caucasian women are bit more likely to get breast cancer than are African-American women; strangely AfricanAmerican women are more likely to die from it because they tend to have more aggressive tumors. Asian, Hispanic, and Native-American women have a lower risk of developing and dying from breast cancer. Dense Breast Tissue: Denser breast tissue not only makes it more difficult to diagnose certain benign breast conditions on a mammogram, it poses a higher risk of breast cancer. Menstrual Periods: Women who have had more menstrual cycles because they started menstruating at an early age (before age 12) and/or went through menopause at a later age (after age 55) have a slightly higher risk of breast cancer. History Of Chest Radiation: A woman who had radiation therapy to the chest area as treatment for another cancer as a child or young adult is at significant increased risk for breast cancer.

Lifestyle-related factors and breast cancer risk Having Children/Age Of Child Bearing: Women who have had no children or who had their ﬁrst child after age 30 have a slightly higher breast cancer risk. Having children at an early age – and having more children – reduces breast cancer risk. Recent Oral Contraceptive Use: Women who use birth control pills have a slightly greater risk of breast cancer than women who never used them, but this risk declines once their use is stopped. ERT: Using estrogen alone over long term (for more than 10 years) can increase the risk of ovarian and breast cancer.

Breast Feeding: The conclusion of some studies – that breast-feeding slightly lowers breast cancer risk – is misleading, as the risk only lowers if one breast feeds for 18 months to two years, something a huge majority of women never do. Alcohol: There’s a clear link between alcohol use and breast cancer risk, but the key is amount of use. Women who consume no more than one drink a day raise the risk of breast cancer over non-drinkers very slightly. Those who have 2 to 5 drinks daily have about 1½ times the risk. Weight: Being overweight or obese has been found to increase breast cancer risk, especially for women after menopause. Yet there are mitigating factors, such as gaining weight as an adult is far riskier than ﬁrst being overweight as a child.

PREVENTIONS Exercise: More studies are finding evidence that physical activity reduces breast cancer risk. A women’s health initiative study found that just 1.25 to 2.5 hours per week of brisk walking reduced a woman’s risk by 18%. The American Cancer Society recommends 45 to 60 minutes of exercise five or more days a week. While there isn’t anything you can do to completely guarantee a life without breast cancer, there are ways you can monitor yourself to better your chances of surviving it should it occur. Breast Self-Examination A woman should start examining her breasts at the age of 20 and continue to do so throughout her life. BSE should be done regularly at the same time every month, so you know how your breasts normally feel. That way, you can better detect change such as: • development of a lump • a discharge other than breast milk • swelling of the breast • skin irritation or dimpling • nipple abnormalities (i.e., pain, redness, scaliness, turning inward) If you notice any of these changes, see your healthcare provider as soon as possible for evaluation. Clinical Examination Women between the ages of 20 and 39 should have a clinical breast examination by a health professional every three years. After age 40, women should go for one every year. Mammography Mammography is a low-dose x-ray that can detect cancer or other problems before a lump becomes large enough to be felt, as well as assist in the diagnosis of other breast problems. However, just because it finds something doesn’t mean you have cancer; a biopsy is required for confirmation. Depending on the medical source, women 40 and older should begin having a screening mammogram on a regular basis, be it annually or once every two years. However, women with an increased risk for breast cancer should consult with their physicians about having mammograms at an earlier age.

Who is most likely to get breast cancer?

Anyone can get breast cancer, but statistics show that women over 40 are more likely to get it -- and the risk increases with age. Yet age is far from the determining factor. A variety of things can increase the risk of breast cancer â&#x20AC;&#x201C; some are lifestyle choices; others are basically inherited. Complicating matters further. Some of these variables increase the risk greatly; others minimally. Bottom line: no one is completely exempt from getting breast cancer, so vigilance in monitoring the condition of your breasts is recommended

Is breast cancer inherited?

It can be, but not usually. All cancers involve changes, or mutations, in a personâ&#x20AC;&#x2122;s genes, but it normally takes, several changes before a cancer develops. If a person inherits a genetic mutation from a parent, they have a higher risk for developing cancer in their lifetime. If a womanâ&#x20AC;&#x2122;s mother, grandmother, aunts, or sisters developed breast cancer before menopause, she may have a greater chance of getting breast cancer than a woman with no family history. Even so, less than 10% breast cancers involve an inherited genetic mutation.

Can diet affect breast cancer?

Research to this point have not found a direct link between diet and incidence of breast cancer. However, some studies indicate that diet may be a factor in breast cancer. This much is known: The incidence of breast cancer is higher in places where diets are high in fat and animal protein. Americans consume a lot more fat and animal protein than the Japanese and have proportionally more breast cancer. Because of that, the National Cancer Institute and the American Cancer Society recommend cutting fat intake to 30% of calories.

BREAST CANCER FAQ’S

Can breast cancer be prevented?

Not totally, but you can lower the chances of getting it by changing your lifestyle. Exercise to get in better shape, change your diet to include less animal fat and more fresh fruits and vegetables. Don’t smoke. These factors may not prevent breast cancer form occurring, but at the very least, will improve your overall health.

What are the symptoms of breast cancer?

There are a variety of symptoms, depending on the type of breast cancer, but they often can include: a lump or abnormality in the shape or feel of your breast; a generalized swelling of a part of the breast; an irritation or dimpling of the skin on the breast; nipple retraction; redness or scaliness on the nipple or breast skin; or a spontaneous discharge from the nipple. Having any of these symptoms doesn’t automatically mean you have breast cancer, but you should consult your doctor right away.

Is it possible to detect breast cancer early?

Absolutely. The key is to become very familiar with your breasts -- their shape, size, and what they feel like. Be familiar with how they may change during your monthly cycle or even through pregnancy. That way, you will learn what is normal for you. Then, should you discover your breasts looking for unusual, immediately see your doctor and insist on a diagnosis. What’s more, have a yearly breast exam by a doctor as soon as you turn 20, and start getting mammograms beginning at age 40.

How often should I have a mammogram?

That’s open for debate, albeit a small one. The American Cancer Society recommends that women over the age of 40 get a mammogram once a year. The National Cancer Institute recommends women over 40 get a mammogram every year or two. Bottom line: better safe than sorry, so have one regularly.