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Irish Soda Bread Or Green Bagels?

March 15, 2015 By Penny Klatell, PhD, RN Leave a Comment

 Irish Soda Bread

It’s not too hard to find green bagels, beer, or green milkshakes on St. Patrick’s Day in the US. There’s also corned beef and cabbage – and “Irish soda bread” with a cruciform, or cross, slashed on top.  Have you ever wondered why the shape of the cross is slashed on the top 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 the 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 ben fried in reserved bacon fat and then 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.

Easter Candy Facts and FunFor 99 cents you can have the lowdown on Easter Candy.  Get my book Easter Candy Facts and Fun from Amazon.  You’ll spend less than you would on jelly beans.  It’s also not as many calories as a chocolate bunny!

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Holidays, Shopping, Cooking, Baking Tagged With: farl, Irish soda bread, soda bread, Spotted Dog, St. Patrick's Day

Seven Ways To Cut Down On Pizza Calories

March 11, 2015 By Penny Klatell, PhD, RN Leave a Comment

Save Pizza Calories

If your mouth starts watering at the thought of melted cheese and pepperoni or veggies on some kind of crust, take comfort that you fit the stats:

  • [Tweet “American men, women, and children eat, on average, 46 slices of pizza a year.”]
  • 94% of Americans eat pizza regularly
  • In the US, 61% prefer regular thin crust, 14% prefer deep-dish, and 11% prefer extra thin crust
  • 62% of Americans prefer meat toppings; 38% prefer vegetables
  • 36% order pizza topped with pepperoni.

Is Pizza Junk Food?

Pizza can be a pretty good food – both in calories and nutrition.  On the other hand it can be pretty lousy – both in calories and nutrition.

It’s difficult to estimate the number of calories and fat grams in a slice of pizza because the size, the type of crust, and the amount of cheese, meat, or other toppings vary enormously.

Here’s the good news: pizza can be a healthy food choice filled with complex carbs, B-vitamins, calcium, protein, vitamin A, and vitamin C and can be calorically okay if you choose wisely and don’t eat more than your fair share.

The not so good news: the amount of fat, calories, and portion size. If you have visions of golden brown crust and cheesy goodness dancing in your brain, remember that a slice of pizza should be about the size of two dollar bills — not the size of a small frying pan or a quarter of a 12” circle.

7 Ways To Build a Better Slice of Pizza

  1. Order thin crust rather than a thick crust or deep dish.
  2. Resist the urge to ask for double cheese—better yet, go light on the cheese or use reduced-fat cheese (if they have it).
  3. Ask for a pizza without cheese but topped with veggies and a little olive oil. You can always sprinkle on a little grated parmesan for flavor; one tablespoon has only 22 calories.
  4. Instead of lots of cheese go for big flavors like onion, garlic, and olives (use them somewhat sparingly because of the oil). And don’t forget anchovies—a lot of flavor for minimal calories—but you have to like them!
  5. Choose vegetable toppings instead of meat (think about the fat content in sausage, pepperoni, and meatballs) and you might shave off 100 calories. Pile on veggies like mushrooms, peppers, olives, tomatoes, onion, broccoli, spinach, and asparagus. Some places have salad pizza—great if it’s not loaded with oil.
  6. Order a side salad (careful with the dressing) and cut down on the amount of pizza. Salad takes longer to eat, too.
  7. If you’re willing (and not embarrassed or grossed out), try blotting up the free-floating oil that sits on top of a greasy slice with a napkin. Blotting is easy to do on the kind of hot slice where the oil runs down your arm when you pick it up. Each teaspoon of oil that you soak up is worth 40 calories and 5 grams of fat.

Deep Dish, Hand Tossed, or Thin Crust?

Check out the difference in calories for the same size slice of Domino’s classic hand-tossed, deep dish, and crunchy thin crust pizzas – each with the same toppings.  Then check out the number of calories in the various sides.

Domino’s 14 inch classic hand-tossed pizza:

  • America’s Favorite (Peperoni, mushroom, sausage, 1/8 of pizza): 390 calories
  • Bacon Cheeseburger (Beef, bacon, cheddar cheese), 1/8 of pizza: 420 calories
  • Vegi Feast (Green pepper, onion, mushroom, black olive, extra cheese, 1/8 of pizza): 340 calories

Domino’s 14 inch ultimate deep dish pizza:

  • America’s Favorite (Peperoni, mushroom, sausage), 1/8 of pizza: 400 calories
  • Bacon Cheeseburger (Beef, bacon, cheddar cheese), 1/8 of pizza: 430 calories
  • Vegi Feast (Green pepper, onion, mushroom, black olive, extra cheese), 1/8 of pizza: 350 calories

Domino’s 14 Inch crunchy thin crust pizza:

  • America’s Favorite (Peperoni, mushroom, sausage, 1/8 of pizza: 280 calories)
  • Bacon Cheeseburger (Beef, bacon, cheddar cheese), 1/8 of pizza: 310 calories
  • Vegi Feast (Green pepper, onion, mushroom, black olive, extra cheese), 1/8 of pizza: 230 calories

Domino add-ons:

  • Breadstick, 1 stick, no sauce, 130 calories
  • Cheesy Bread, 1 stick, no sauce: 140 calories
  • Cinna Stix, 1 stick, no sauce, 140 calories
  • Marinara Dipping Sauce, container for 8 sticks, 25 calories
  • Garlic Dipping Sauce, container for 8 sticks: 440 calories
  • Sweet Icing Dipping Sauce, container for 8 sticks: 250 calories

Mall Pizza Can Be Okay—And Not Okay

Per slice:

  • Sbarro’s Low Carb Cheese Pizza: 310 calories, 14g fat
  • Sbarro’s Low Carb Sausage/Pepperoni Pizza: 560 calories, 35g fat
  • Sbarro’s Fresh Tomato Pizza: 450 calories, 14g fat
  • Sbarro’s “Gourmet” pizzas: between 610 and 780 calories, more than 20g fat
  • Costco Food Court Pepperoni Pizza: 620 calories, 30g fat
  • “Stuffed” pizzas: 790 calories minimum, over 33g fat

 

Easter Candy Facts and FunFor 99 cents you can have the lowdown on Easter Candy.  Get my book Easter Candy Facts and Fun from Amazon.  You’ll spend less than you would on jelly beans.  It’s also not as many calories as a chocolate bunny!

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Entertaining, Buffets, Parties, Events, Manage Your Weight, Takeout, Prepared Food, Junk Food Tagged With: calories in pizza, pizza, save pizza calories

Girl Scout Cookies: the original recipe and more …

March 4, 2015 By Penny Klatell, PhD, RN Leave a Comment

GirlScoutCookiesThin Mints may account for 25% of Girl Scout cookie sales, but the thin chocolate wafers bear little resemblance (other than being cookies) to the original girl scout cookies.

The first Girl Scout troop was organized over a hundred years ago (March 12, 1912) in Savannah, Georgia. Selling cookies — a way to finance troop activities — began as early as 1917 when they were sold in an Oklahoma high school cafeteria as a service project.

Girl Scout cookies were originally baked in home kitchens with moms as the “technical advisers.” In July 1922, The American Girl Magazine, which was published by Girl Scout national headquarters, printed a cookie recipe that had been distributed to the Council’s 2,000 Girl Scouts. The approximate cost of ingredients for six- to seven-dozen cookies was estimated at 26 to 36 cents; the suggested sale price was 25 or 30 cents for a dozen.

In the 20s and 30s the simple sugar cookies baked by Girl Scouts and their mothers were packaged in waxed paper bags, sealed with stickers, and sold door to door.

The Original Girl Scout Cookie Recipe (circa 1922)

  • 1 cup butter
  • 1 cup sugar
  • Additional sugar for topping (optional)
  • 2 eggs
  • 2 tablespoons milk
  • 1 teaspoon vanilla
  • 2 cups flour
  • 1 teaspoon salt
  • 2 teaspoons baking powder

Cream butter and the cup of sugar; add well-beaten eggs, then milk, vanilla, flour, salt, and baking powder. Refrigerate for at least 1 hour. Roll dough, cut into trefoil shapes, and sprinkle sugar on top, if desired.

Bake in a quick oven (375°) for approximately 8 to 10 minutes or until the edges begin to brown. Makes six- to seven-dozen cookies.

Present Day Girl Scout Cookies

For present day cookie recipes, check out the websites of the two licensed Girl Scout cookie bakers: ABC Bakers and Little Brownie Bakers, and on www.pinterest.com/GSUSA. For a list of specific cookie ingredients go to Meet the Cookies.

If you’ve ever wondered why your cookie may be called Shortbread instead of Trefoil, it’s because the two bakers call them different names. The cookies have a similar look and taste but the name and recipe vary with the baker. Both companies call their chocolate-mint cookie, Thin Mint. I guess you can’t mess with the gold standard!

The cookies, all of which are kosher, are sold by weight, not quantity. The size and number of cookies in the package varies with the baker, but are displayed on every package. The cookies are sold for different prices in different areas of the country with each of the 112 Girl Scout councils setting their own price based on its needs and its familiarity with the local market.

Eat Out Eat Well magazine cover, issue 5

Get 25 easy to use calorie saving tips from the newest issue of my digital magazine.  You can download it from iTunes or Google Play.

Filed Under: Shopping, Cooking, Baking, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: cookies, Girl Scout Cookies, original Girl Scout cookie recipe

Will Your Chocolate Bar Keep You Awake?

February 25, 2015 By Penny Klatell, PhD, RN Leave a Comment

Can Chocolate Keep You Awake?

Do you hit the chocolate at night, or maybe mid-afternoon? Does your chocolate nibbling follow a chocolate dessert from earlier in the day, or a hot chocolate, or some samples of chocolate candy? And perhaps all of that chocolate indulgence is washed down by a couple (or more) cups of coffee.

It gets to be bedtime and sleep is downright elusive. You wonder why you’re wide awake since you’ve been on the go all day.

Here’s a possibility – your sleeplessness might, in part, be due to all of the caffeine not just in your coffee (or tea) but in your chocolate, too. There isn’t a huge amount of caffeine in chocolate, but perhaps enough – especially if you’re a chocoholic or caffeine sensitive – to help tip the insomnia scales when it’s combined with a day’s worth of other caffeinated food and drinks.

Caffeine and Chocolate

Chocolate – the darker the better – might have some health benefits. But here are a few facts about chocolate that most people don’t know:

  • Chocolate contains caffeine, not enough to give you a big time boost, but depending on the type of chocolate, enough to register — especially if you’re working your way through some of those oversized bars or you’re stuffing in a bunch of fun-sized bars or chocolate Easter eggs.
  • Usually, the darker the chocolate, the more caffeine it has. Unsweetened or semi-sweetchocolate has about 5-10mg of caffeine per ounce of chocolate. Milk chocolate generally has 5mg or less of caffeine per ounce.
  • It would take about 14 regularly sized (1.5 ounce) bars of milk chocolate to give you the same amount of caffeine that you’d get from an 8-ounce cup of coffee. Along with that little caffeine buzz you’d also be shoving in about 3,000 calories and more than 300 grams of sugar.  If you’re looking for caffeine, coffee seems like a better bet at about two calories for an 8-ounce cup (black, no sugar).
  • Dark chocolate has a higher caffeine content than milk chocolate but it would still take four regular sized bars to get the same amount that you’d find in one cup of black coffee.

Something To Think About

If you have trouble sleeping, along with avoiding coffee before bed, you might want to take note of the amount of chocolate you’re eating.

Something else to think about: getting kids (and some adults) to sleep on Halloween, Easter, and other chocolate heavy holidays might have a whole lot to do with both the sugar and the amount of caffeine in all of the chocolate candy.

The Amount of Caffeine in Beverages and Chocolate

Caffeine In Chocolate

  • Hershey’s Milk Chocolate Bar, 1bar/1.55 ounces:  9 mg caffeine
  • Hershey’s Special Dark Chocolate Bar, 1 bar/1.45 ounces:  20 mg caffeine
  • Hershey’s Kisses, 9 pieces:  9 mg caffeine
  • Hershey’s Special Dark Kisses, 9 pieces:  20 mg caffeine
  • Scharffen Berger Milk 41% Cacao, ½ bar:  17 mg caffeine
  • Scharffen Berger Extra Dark 82% Cacao, ½ bar:  42 mg caffeine
  • Dagoba Milk Chocolate 37% Cacao, ½ bar:  9 mg caffeine
  • Dagoba Dark Chocolate 73% Cacao, ½ bar:  36 mg caffeine

Caffeine In Coffee

  • Coffee, generic brewed, 8 ounces: 133 mg caffeine (range: 102-200; 16 ounces, 266 mg caffeine)
  • Dunkin’ Donuts regular coffee, 16 ounces:  206 mg caffeine
  • Starbucks Brewed Coffee (Grande), 16 ounces:  320 mg caffeine
  • Coffee, generic instant, 8 ounces:  93 mg caffeine (range 27-173)
  • Espresso, generic, 1 ounce:  40 mg caffeine (range 30-90)
  • Starbucks Espresso, solo, 1 ounce:  75 mg caffeine
  • Coffee, generic decaffeinated, 8 ounce:  5 mg caffeine (range 3-12)

 Caffeine in Non-Coffee Beverages

  • Tea, brewed, 8 ounces: 40 – 60 mg
  • Green tea, 8 ounces: 15 mg
  • Hot cocoa, 8 ounces: 14 mg caffeine
  • Chocolate Milk, 8 ounces: 5 mg caffeine
  • Red Bull, 8.2 ounces: 80 mg
  • Mountain Dew, 12 ounces: 55 mg caffeine
  • Pepsi-Cola, 12 ounces: 37.5 mg caffeine
  • Classic Coco Cola, 12 ounces, 34 mg caffeiene
  • Snapple flavored tea, 12 ounces: 31.5 mg caffeine

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Filed Under: Calorie Tips, Healthy Eating, Food Facts, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: caffeinated beverages, caffeine, caffeine in chocolate, chocolate

Some Great Popcorn Ideas For Academy Award Watching

February 19, 2015 By Penny Klatell, PhD, RN Leave a Comment

PopcornOscarGraphic

When you think movie, do you also think popcorn? A good percentage of movie viewing people do.

And what’s the biggest movie night of the year? The Academy Awards, of course.

Oscar has been around for a long time – the first Academy Awards ceremony was in 1929 – but the main snack food that’s associated with movies has been around a lot longer.

The Evolution of Popcorn

The puffy goodness we know as popcorn is a strain of corn (from maize) cultivated in Central America about 8,000 years ago. North American whalers probably brought popcorn to New England from Chile in the early 19th century. Popping popcorn was fun and its appeal spread across the country.

By the mid 1800’s popcorn was widely available, especially at places like circuses and fairs. The invention of the steam-powered popcorn maker in 1885 meant popcorn could be made anywhere. Amazingly, the only place where it wasn’t available was in theaters, which typically had carpeted floors. Theater owners didn’t want popcorn “dirtying” up the place.

Popcorn and Movies

Because of its popularity, theater owners began to allow popcorn vendors to sell popcorn outside their theaters. During the Great Depression people looked for cheap diversions and movies were it.   Popcorn — at 5 to 10 cents a bag — was an affordable luxury.

Theater owners began to lease their lobbies to popcorn vendors, but figured out they could make more money by selling it themselves. Selling popcorn, candy, and soda from their own concession stands meant higher profits. Sugar shortages during World War II made sweet treats hard to come by, and popcorn became the main snack. By 1945 over half of the popcorn eaten in the US was consumed in movie theaters.

It’s still king. Americans eat, on average, about 13 gallons of popcorn a year. It’s cheap to make and allows for a huge price mark-up. You might pay $5 for a bag of popcorn, but it costs the theater about 50 cents. Plain popcorn doesn’t have all that much flavor, so yellow oil (it isn’t butter) and salt are added to make it tasty and make you thirsty. So, you buy a soda. No wonder movie theaters make an estimated 85 percent profit from concession sales.

Popcorn Recipes

This Sunday as you prop your feet up to watch the glamorous stars grab their golden statues, make sure you have a good supply of popcorn on hand. You don’t have to settle for the plain variety – unless you want to. There are some fantastic popcorn recipes with names like Bacon Bourbon Caramel, Cinnamon Candy (red, like the red carpet), Peanut Butter Popcorn, and Endless Caramel Corn.

For even more popcorn recipes to accompany your cheers, boos, oohs, and ahs on Oscar night, check out:

Food Network’s 50 Flavored Popcorn Recipes

19 Ways to Flavor Popcorn

30 Healthy Popcorn Recipes That Satisfy Every Snack Craving

Popcorn Recipes

Filed Under: Entertaining, Buffets, Parties, Events, Food for Fun and Thought, Holidays, Snacking, Noshing, Tasting Tagged With: Academy Awards, Oscars, popcorn

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