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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

10 Tips For Eating Well In A Restaurant

March 7, 2014 By Penny Klatell, PhD, RN Leave a Comment

Eat Out Eat Well1. Prep before you go so you know what’s on the menu

  • Research the menu ahead of time either online or in person
  • Choose a restaurant with an accommodating menu
  • Learn the approximate calorie count of the dishes you order a lot
  • Decide, before you go, what you’ll order and stick to your decision

 2. Create your personal cheat sheet of red light and green light foods

  • Understand what words and descriptions should raise red flags
  • Recognize the value of broiled versus crispy – the trouble with stir-fry – and the true meaning of country-style
  • Learn the best types of foods to choose in ethnic restaurants

3.  What’s your plan?

  • Will you have an appetizer or are you going to trade that for dessert? Will you have bread or a second glass of wine?
  • Do your dinner companions always order a multi-course meal and expect you to do the same?
  • What pitfalls might you face and how will you deal with them?

4. Pick – or ask for – a table in a quiet spot

  • People who sit in the more distracting parts of restaurants (by a window, bar, or in front of a TV) eat more. A lot of swirling activity and noise makes it easy to lose track of how much you’re putting into your mouth.

5. Don’t be seduced by mouth-watering descriptions

  • Be particularly aware of descriptions that use sensory terms like “velvety” cheesecake or nostalgic ones like “Grandma’s” lasagna
  • Words that evoke taste, texture, or that appeal to emotions increase sales and influence the way you think the food tastes.

6.  Be the first  — or last — to order

  • If you’ve decided to order grilled fish, when your friend orders a cheeseburger you might have second thoughts. To avoid temptation, order first. If you can’t, close your menu and commit to your choice.
  • Order last if you’re asking for a lot of changes. After everyone else has ordered they’re not interested in listening to your requests. You might get better attention from the waiter with no other questions after yours.

7. Ask for what you want (nicely) – and avoid too many substitutions at peak times for the restaurant

  • Ask for what you want … nicely
  • Don’t expect your changes to be accommodated during very busy times
  • Before ordering, ask questions like:
    • How is it dish prepared; can it be grilled instead of fried?
    • What are the sides with the meal; can I have a vegetable instead of pasta/rice/potato?
    • Is it a big portion; can I get it in an appetizer size?

8. Choose meals that are served close to their original state

  • Can you picture what your food was before it landed on your plate?
  • Avoid food smothered in sauce, cheese, or butter
  • Ask for sauces/dressings on the side so you are in control of the amount and can see what’s underneath

9.  Be mindful of portion sizes and be aware of what’s on your fork and going into your mouth

  • Overeating happens because of portion size, who you’re with, where you are, how things look, plate size, aroma, and distractions
  • It’s easy to keep putting food in your mouth when it’s right in front of you – especially if you’re tired, bored, angry, or really starving.
  • If you don’t like it, don’t eat it out of habit or courtesy

10.  Have your own personal bag of tricks – and be ready to use them

  • Sometimes a little white lie about why you’re not eating something is perfectly acceptable
  • If you ask for substitutions or order off the menu, use explanations like  “I need to eat heart healthy” or “I have a severe allergy”
  • Give the food you don’t want to finish to someone else at the table
  • If all else fails, after you’ve eaten what you want, make your food inedible by “accidentally” dumping salt or spilling water on it.

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Manage Your Weight, Restaurants, Diners, Fast Food Tagged With: eating in a restaurant, eating well when you eat out, ordering from a menu, restaurant eating

Leftovers: How Long Before You Have To Toss Them?

March 3, 2014 By Penny Klatell, PhD, RN Leave a Comment

leftover foodWhen you open your refrigerator door, what do you see? A bunch of random takeout boxes? Wait – there’s a couple of storage containers all the way in the back, too. Wonder what’s in them?

Open them up. Container #1: the leftover takeout moo shu pork from five days ago. Kind of a nasty odor.  Container #2: half of the pasta special you brought home last night because the portion was huge. And in the storage containers?  Last week’s meat sauce and some stir-fried veggies from who knows when. They’re kind of stinky too!

Big question: Can you eat any of it without getting sick?

How Long Can Food Stay Out?

According to the FDA, when you buy hot, cooked food, you should eat it right away and avoid letting it sit out at room temperature. If the food is cold, eat it within two hours of preparing it or else store it in the fridge or freeze it.

When Your Food is Delivered …

When food is delivered, you want to prevent any potentially nasty and harmful bacteria from multiplying, so eat it within two hours after it arrives (hopefully it hasn’t sat in the delivery person’s bike basket or car for too long – especially if it’s really hot outside).

If you aren’t going to eat it within two hours, keep it hot in an oven set at or above 200° F (93° C). Cover the food to keep it moist while you’re keeping it warm. Don’t guess at the temperature of the food — use a food thermometer to check that the food is kept at an internal temperature of 140° F (60° C).

The Danger Zone and The Two Hour Rule

The FDA defines the “danger zone” as the range of temperatures at which bacteria can grow. It is usually between 40° and 140° F (4° and 60° C). To keep food safe, it’s important to keep it below or above the “danger zone.”

Rules For Leftovers:  2 hours – 2 inches – 4 days

The Two Hour Rule: Throw away any perishable food (the kind that can spoil or become contaminated by bacteria if left unrefrigerated) that has been left out at room temperature for more than two hours. When the environmental temperature is above 90° F (32° C), throw out the food after one hour.

  • 2 hours from oven to refrigerator: leftovers should be refrigerated or frozen within 2 hours of cooking or they should be thrown away.
  • 2 Inches thick to cool it quick: food should be stored in containers at a shallow depth of about 2 inches or less, to speed the chilling time.
  • 4 days in the refrigerator: use refrigerated leftovers within 4 days with the exception of stuffing and gravy which should be used within 2 days. Whatever you don’t finish, throw out.
  • If you don’t think you’ll be able to eat leftovers within four days, freeze them immediately. Uncooked foods, such as cold salads or sandwiches, should be eaten or refrigerated promptly. Your goal is to minimize the time a food is in the “danger zone” — between 40 and 140 F (4 and 60 C) — when bacteria can quickly multiply.
  • When you’re ready to eat leftovers, reheat them on the stove, in the oven or in the microwave.  Solid leftovers should reach an internal temperature of 165 F (74 C) and liquid leftovers should be brought to a rolling boil. Slow cookers and chafing dishes aren’t recommended for reheating leftovers because they don’t get hot enough.

What You Need To Know

  • Your fridge’s inside temperature needs to be between 33 and 40 degrees Fahrenheit (0.5 to 4.4 degrees Celsius). Not all areas of your fridge can hold these temperatures. It’s cooler in the back, so keep food like eggs, milk, cheese, and leftovers in the back and leave the warmer front area for things like sodas, water, and beer.
  • Even though you put all your excess food in the fridge it can still go bad. Bacterial growth slows in colder temperatures, but it still happens.
  • You don’t need to wait for hot food to cool before putting it in the fridge. When you leave food out to cool you give the bacteria the chance to multiply.
  • Use shallow covered containers, 3 inches tall or less and leave some air space around them to promote rapid, even cooling of the food. Large, deep containers allow the food in the center of the container to remain warm for a longer time.
  • When you store leftovers, cover them to keep in moisture and to prevent them from drying out. Covering hot leftovers and immediately putting them into a cold fridge can cause condensation so try letting them cool, uncovered, in the fridge for a few minutes before covering to minimize condensation. Or put the containers in an ice or cold water bath to cool them as quickly as possible before storing them in the refrigerator.

Forget the Sight and Smell Test

Bacteria don’t typically change the way food tastes, smells, or looks, so the sight and smell test most of us use to determine if food is good or not isn’t worth a hill of beans. Many foods might be rotten but still smell and even taste okay (unlike sour milk!). If you’re at all in doubt, throw it out!

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Entertaining, Buffets, Parties, Events, Food for Fun and Thought Tagged With: food safety, foodborne illness, keeping leftover food, leftovers, storing leftover food, takeout food

Here’s The Original Girl Scout Cookie Recipe (circa 1922)

February 27, 2014 By Penny Klatell, PhD, RN 1 Comment

Girl-Scout-cookie-signThin 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.

Girl Scout Cookie Recipe (circa 1922, from GirlScouts.org)

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 Recipes

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.

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 is 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 its own price based on its needs and its familiarity with the local market.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Shopping, Cooking, Baking, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: cookie recipe, Gril Scout Cookies, original Girl Scout cookie recipe

Some Really Sensible and Easy To Follow Dietary Guidelines

February 24, 2014 By Penny Klatell, PhD, RN Leave a Comment

dietary-guidelinesThe nutrition world seems to be filled with guidelines on what to eat, what not to eat, where to eat it, and at what time. That’s all well and good – except when the advice is contradictory or close to impossible to accomplish.

Want some straight-forward, sensible guidelines that focus more of how to eat rather that precisely what to eat?

According to Marion Nestle’s blog, Food Politics, Brazil has designed dietary guidelines to help protect against undernutrition and to prevent the health consequences of overweight and obesity.  (You can find the guidelines here, but if you don’t read Portuguese, you’ll have a bit of trouble.) Fortunately, Food Politics provides us with a translation of the guidelines.

There are three “golden rules:”

  1. “Make foods and freshly prepared dishes and meals the basis of your diet.
  2. Be sure oils, fats, sugar and salt are used in moderation in culinary preparations.
  3. Limit the intake of ready-to-consume products and avoid those that are ultra-processed.”

The ten guidelines:

  1. “Prepare meals from staple and fresh foods.
  2. Use oils, fats, sugar and salt in moderation.
  3. Limit consumption of ready-to-consume food and drink products
  4. Eat regular meals, paying attention, and in appropriate environments.
  5. Eat in company whenever possible.
  6. Buy food at places that offer varieties of fresh foods. Avoid those that mainly sell products ready for consumption.
  7. Develop, practice, share and enjoy your skills in food preparation and cooking.
  8. Plan your time to give meals and eating proper time and space.
  9. When you eat out, choose restaurants that serve freshly made dishes and meals. Avoid fast food chains.
  10. Be critical of the commercial advertisement of food products.”

It’s not always easy or affordable to find the freshest foods and to take the time to make them. But for the majority of the time, the guidelines sound downright sensible and pretty doable, don’t you think?

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Manage Your Weight Tagged With: dietary guidelines, eating rules, healthy eating, weight management

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