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Shopping, Cooking, Baking

How To Save 500 Calories At Lunch

May 13, 2014 By Penny Klatell, PhD, RN Leave a Comment

Here’s your Tuesday tip:

 club sandwichAre you planning on having a sandwich for lunch?

  • You can substitute mustard for mayo and save 100 calories.
  • If you leave off the slice of Swiss cheese you save another 133 calories.
  • Ditch two slices of bacon from your club sandwich or subtract two slices from your BLT to save another 84 calories.
  • Put your turkey, ham, or roast beef along with lettuce, tomato and onions on a whole grain pita (74 calories) instead of between two slices of rye (180 calories).
  • When you tally up the calories you’ve saved a total of 423 calories.
  • If you walk to and from the deli or around the block several times and you’ve easily saved yourself 500 calories.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Restaurants, Diners, Fast Food, Shopping, Cooking, Baking, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: calor ies in a sandwich, sandwich

How To Order Lean Beef In A Steak House

May 8, 2014 By Penny Klatell, PhD, RN Leave a Comment

steak house, lean beefDo you love beef?  It can be a fine choice as long as it’s a good cut, a reasonably sized portion, and not an everyday occurrence.  Here are some tips for choosing the least fatty cuts of beef. Beware the gargantuan portions that many steakhouses dish up.

What are Lean and Extra-lean Cuts of Beef?

According to the USDA:

  • a 3.5 oz serving (about 100 grams) of a lean cut of beef has less than:
    • 10 grams total fat
    • 4.5 grams saturated fat
    • 95 milligrams cholesterol
  • a 3.5 ounce serving (about 100 grams) of extra-lean cut of beef has less than:
    • 5 grams total fat
    • 2 grams saturated fat
    • 95 milligrams cholesterol
  • Twenty-nine cuts of beef qualify as lean or extra lean. The cuts that are considered extra lean are:
    •               Eye of round roast or steak
    •               Sirloin tip side steak
    •               Top round roast and steak
    •               Bottom round roast and steak
    •               Top sirloin steak

 Some Calorie Saving Beef Tips

  • “Round” or “loin” are what to look for when you want the leanest cut of meat (for instance:  top round, sirloin, top loin, tenderloin, eye round).
  • “Cut” refers to the part of the animal the “cut” of meat has been taken from. Leaner cuts usually come from the hip or hindquarter.
  • If you don’t stick to extra-lean cuts like top round and top sirloin, go for lean cuts like strip, tenderloin, T-bone, and shoulder.
  • Ribeye and skirt steaks are usually marbled – which means there’s fat throughout the meat.
  • Your safest bet is to ask for smaller portions of leaner cuts of beef.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Restaurants, Diners, Fast Food, Shopping, Cooking, Baking Tagged With: beef, extra-lean cuts of beef, lean cuts of beef, ordering in a steakhouse, steak house

What Does The “Organic” Label On Your Food Package Mean?

May 5, 2014 By Penny Klatell, PhD, RN 1 Comment

USDA organic means what?Even though “organic” refers to a method of production rather than the nutritional content of a particular food, the “organic” label can make you think that the food is healthier and tastier. A Cornell University study tested what’s called the “halo effect,” or the idea that people are influenced by how something is described.

The study looked at the “health halo effect” of whether people thought food products labeled “organic” were more nutritious and better tasting than conventionally produced products.

The study participants ranked the taste, estimated the caloric content, and indicated how much they would pay for what they thought were both conventionally and organically produced chocolate sandwich cookies, plain yogurt, and potato chips. Everything was organic, but the products were labeled as either “regular” or “organic.”

Organic Foods Fall Under A “Health Halo”

The study participants:

  • preferred most of the taste of foods labeled “organic” even though the “regular” food was exactly the same
  • thought the food labeled “organic” was lower in fat, higher in fiber, significantly lower in calories, and worth more money
  • thought the chips and cookies labeled “organic” were more nutritious than the ones they thought were not organic.

What Is Organic Food?

According to the USDA, “organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Categories Of Organic Products (USDA)

  •  “100% Organic” products are made with 100% organic ingredients
  • “Organic” products are made with at least 95% organic ingredients
  • Products labeled “Made With Organic Ingredients” have a minimum of 70% organic ingredients (with strict restrictions on the other 30%)
  • Products with less than 70% organic ingredients can list organic ingredients on their side panel but not on the front

What Does The USDA Organic Seal Mean?

The USDA Organic seal assures consumers of the quality and integrity of organic products. Businesses that are organic-certified must have an organic system plan and records that verify their compliance.  They are inspected annually, with random checks to ensure that standards are being met.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Shopping, Cooking, Baking Tagged With: organic, organic food, organic labels, USDA, USDA Organic

Jelly Beans: Little Nuggets of Sweetness

April 1, 2014 By Penny Klatell, PhD, RN Leave a Comment

jellybeansDo you think a bag of jellybeans should come with a warning label:  “STOP NOW or you’ll keep eating until they’re gone?”

It’s pretty darn hard not to love those little nuggets of sweetness that come in multitudes of colors and flavors and get stuck in your teeth!

Americans eat 16 billion jellybeans at Easter – if they were lined up end to end they would circle the earth nearly three times.

Where Did Jellybeans Come From?

The gummy insides of jellybeans are thought to have originated from the centuries old treat, Turkish Delight. Jellybean outsides are just like the colored hard candy coating, developed in the late 17th century, for the Jordan almond.

The modern jellybean became popular during the American Civil War when Boston’s William Schraft encouraged citizens to send candy to Union soldiers.  Jellybeans were the first bulk candy and they became one of the staples of the penny candy that was sold by weight in the early 1900s. Because of their egg shape, which can be taken as representing fertility and birth, they became popular as Easter candy around 1930.

Standard jellybeans come in fruit flavors but there are now a huge number of flavors like spiced, mint, tropical, popcorn, bubble gum, pepper, and cola.  They also come in a sugar free version (seems weird, but true – don’t you wonder how many chemicals are in those?).

Teenee Beanee jelly beans and Just Born jellybeans are Pareve & O/U; Jelly Bellies are certified OU Kosher.

Do You Eat Them By The Handful Or Pick and Choose?

Do you eat your jellybeans one at a time, or do you gobble them up by the handful?  What about colors and flavors – do you pick out your favorites or just eat them altogether?

  • 70% of kids aged 6–11 say they prefer to eat Easter jellybeans one at a time
  • 23% say they eat several at once
  • Boys (29%) are more likely to eat a handful than girls (18%)
  • Kids say their favorite Easter jellybean flavors are cherry (20%), strawberry (12%), grape (10%), lime (7%), and blueberry (6%)

What’s In The Hard Shelled Nugget Of Sweetness?

Jelly beans are primarily made of sugar and also usually contain gelatin (Jelly Bellies don’t), corn syrup, modified food starch, and less than 0.5% of citric acid, sodium citrate, artificial flavors, confectioners glaze, pectin, carnauba wax, white mineral oil, magnesium hydroxide, and artificial colors.

The traditional jellybean has flavor only in the shell. In 1976, the Jelly Belly (Goelitz) Candy Company introduced their gourmet jellybeans, Jelly Bellies, which  are smaller and softer than the traditional kind and are flavored both inside and outside. Jelly Belly makes about 50 different flavors of gourmet jellybeans.

Calories in jellybeans:

Even though they may give you Technicolor insides, jellybeans are fat free.  On average:

  • 10 small jellybeans (11g) have 41 calories, no fat, no cholesterol, no protein, and 10.3 grams of carbs
  • 10 large jellybeans (1 ounce or 28g) have 105 calories, no fat, no cholesterol, no protein, and 26.2g carbs
  • 10 Jelly Bellies have 40 calories (4 calories a piece), or about 100 calories in a single serving (25 beans)

Jelly Bellies

  • Jelly Bellies were invented in 1976 and were the first jellybeans to be sold in single flavors and a menu of flavor choices.
  • It takes 7 to 21 days to make a single Jelly Belly jellybean.
  • Very Cherry was the most popular Jelly Belly flavor for two decades until 1998, when Buttered Popcorn took over. Very Cherry moved back into the top spot by only 8 million beans in 2003.
  • Jelly Bellies were the first jellybeans in outer space – they were sent on the space shuttle Challenger (1983) by President Reagan, a big jellybean fan.
  • Jelly Bellies don’t contain gelatin and are suitable for vegetarians, but some strict vegans may have issues with the beeswax and shellac used to give them their final buff and polish.
  • Jelly Belly jellybeans do not contain any wheat, rye, barley, or oats in the basic recipe. The modified food starch used to manufacture them is cornstarch and all ingredients are free of dairy.

Easter Candy Facts and FunIf you want more fun facts about Easter Candy head on over to Amazon for Easter Candy Facts and Fun.  It’s a lot of fun info for just 99 cents.

 

 

 

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Holidays, Shopping, Cooking, Baking, Snacking, Noshing, Tasting Tagged With: calories in jellybeans, candy, Easter candy, Easter Candy Facts and Fun, Jelly Belly jellybeans, jellybeans, kosher jellybeans

Irish Soda Bread: Farl, Cake, Spotted Dog?

March 13, 2014 By Penny Klatell, PhD, RN Leave a Comment

A loaf of Irish Soda Bread with raisins on baking sheet.
A loaf of Irish Soda Bread with raisins on baking sheet.

It’s not too hard to find green bagels, beer, and even green  milkshakes on St. Patrick’s Day in the US. Of course there’s also corned beef and cabbage – and “Irish soda bread” — with a cruciform slashed on top.  Have you ever wondered why the shape of the cross is slashed on the tope of the bread – and why it’s known as soda bread?

Soda Bread and Native Americans

The earliest reference to the chemical reaction that makes soda bread rise is actually credited to American Indians.  Centuries before soda bread became popular in Ireland, they added pearl-ash (potash), the natural soda in wood ashes, along with an acidic ingredient, to make their breads rise.

Soda bread became popular in Ireland when bicarbonate of soda, also known as bread soda, became available to use as a leavening agent.  Bread soda made it possible to work with the “soft” wheat grown in Ireland’s climate. “Hard” wheat flour, the main kind used in the US today, needs yeast to rise properly. “Soft” wheat flour doesn’t work well with yeast but is great for “quick breads” like soda bread.

According to The Society for the Preservation of Irish Soda Bread the earliest published recipe or soda bread was in a London magazine in 1836 – also later repeated in several US papers – that refers to a “receipt for making soda bread” found in a newspaper in Northern Ireland. The praise:  “there is no bread to be had equal to it for invigorating the body, promoting digestion, strengthening the stomach, and improving the state of the bowels.” Sounds like tasting good wasn’t a big priority!

In 19th century Ireland, making bread was part of daily life and most families lived in farmhouses where kitchens had open hearths, not ovens. Bread soda meant that anyone who didn’t have an oven (most people in Ireland in the 1800’s didn’t) could make soda bread.

The bread soda wasn’t perishable, was relatively inexpensive and buttermilk, a by-product of making butter, and the soft wheat for flour, both necessary components of soda bread, were commonly available. The bread was cooked on a griddle or in a bastible, a big cast-iron pot with a lid that could be put right into coals or a turf fire.

Brown Or White; Cake Or Farl?

“Plain” soda bread often appears with a main meal  — to soak up gravy – or at breakfast. It comes both brown and white, and in two main types, cake and farl.

Traditional brown Irish soda bread is basic table bread made from whole meal flour, baking soda (bread soda), salt, and buttermilk.  White soda bread, made with white flour, is considered slightly more refined than brown soda bead and is sometimes considered a more special occasion bread.

Cake tends to be found more in the south of Ireland while people in Northern Ireland seem to prefer farl — although both can be found in the North and South, sometimes with different names.

Cake is soda bread that is kneaded, shaped into a flattish round, then deeply cut with a cross on the top.  Now it’s normally baked in an oven.

For farl the dough is rolled into a rough circle and cut all the way through — like a cross — into four pieces or farls (“farl” is a generic term for a triangular piece of baking).  It’s usually baked in a heavy frying pan, on a griddle, or on top of the range or stove. It’s flatter and moister than cake.  Each farl is split in half “the wide way” before it’s eaten and is best when hot. It’s also allowed to cool and then grilled or fried as part of other dishes — especially the Ulster Fry,  a local breakfast where golden and crispy soda bread and potato farls have been fried in reserved bacon fat and are served with Irish bacon, sausage, black pudding, tomato and egg.

What’s Spotted Dog?

There are regional variations of the basic soda bread recipe – even though some purists would say there should be no additions to the dough.

In Donegal caraway seeds were traditionally put in the bread.  In earlier and leaner times when raisins or dried fruit were luxuries, a fistful of them or maybe even a little sugar or an egg — if either could be spared — would have been put into the white flour version of the bread during the harvest as a treat for the working men.

The non-traditional varieties of soda breads that are made with raisins, caraway, orange zest, and other add-ins are often called Spotted Dog.

What About The Cross On Top?

Before baking, a cross is traditionally cut on the top of the soda bread loaf with a knife – often said to ward off the devil and to protect the household.

Legend and symbolism aside, there’s a practical reason for the cruciform shape to be cut into the top of the dough. Slashing the dough lets heat penetrate into the thickest part of the bread and allows the bread to stretch and expand as it rises.

Slashing a round loaf with a cruciform shape ends up dividing the bread into quadrants that can be easily broken apart (the breaking of the bread). But, since Ireland is a Catholic country, the symbolism of the cross can also be interpreted as blessing (crossing) the bread and giving thanks.

One serving (74 g) of Irish Soda Bread with raisins and caraway seeds has 214 calories, 3.67g fat, 41.51g carbs, 4.86g protein.

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Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Holidays, Shopping, Cooking, Baking Tagged With: bread, Irish food, Irish soda bread, soda bread, St. Patrick's Day food

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