Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts

Monday, July 1, 2024

Summer Eats

Fresh summer tomatoes are the best! Photo: HuffPost 

I post more recipes in summer on THE SAVVY SHOPPER than at other times of the year. Why? I have more time to cook and play. In summer, real food -- not junk food -- that doesn't take hours to prepare or cook also catches my eye. I slap it up here if I wish to share or find it again myself.

Fresh food I don't have to cook is one of the many things I love about summer. Last night I cut up an avocado, tomato, and onion, tossed them into a bowl, and seasoned them with cider vinegar (a friend gave me cider vinegar with a "mother" in it), salt, pepper, garlic and parsley. Mmm!

If you mash the ingredients, you'll have guacamole, more traditionally made with lime, but I prefer good vinegar.

In summer I love a late-night dinner of red wine and extra-sharp cheddar cheese on grainy rye bread. It's umami tasty! I could eat it as a supper 7 days a week, but I don't let myself! Only one day a week is my rule. I add cruditès of raw vegetables and fruit to balance out the meal. Another summer love is it stays daylight until 9 PM!


When you don't cook a meal what is your favorite at-home summer dinner? If reading this blog, you're looking at mine.


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Friday, June 28, 2024

Are Almond Skins Bad For Us?

Almonds are a nutritional powerhouse. There are two varieties: editable sweet and noneditable bitter almonds. 

Sweet almonds are the variety we buy to eat.

Noneditable bitter almonds contain a toxin, called glycoside amygdalin that when eaten, gets broken down into hydrogen cyanide, a toxic compound that can cause accidental death in adults who consume 10 to 12 of them.

Photo: iStock
Editable sweet almonds are sold in supermarkets and specialty food shops. They are high in fiber and antioxidants like flavonoids and vitamin E, protecting us against free radicals that cause chronic disease and premature aging. Vitamin E reduces inflammation, boosts immunity;and helps widen blood vessels to improve blood flow. Almonds are a natural fighter against obesity, hypertension, heart disease, diabetes, gut health, and Alzheimer's.

Compared to other nuts, sweet "almonds are one of the healthiest nuts to eat. They are higher in fiber, protein, monounsaturated and polyunsaturated fats, magnesium, calcium, iron, folate acid, and other nutrients." Many of their nutrients like vitamin E are contained in their skin. Almond skins are not only good to eat, but they also provide additional antioxidants and fiber.

Some people like to soak their almonds in water for up to 8 hours. According to certain health nuts, it makes the almonds more digestible, enhances nutrient absorption, and adds prebiotic properties to promote a healthier gut microbiome. Whether soaking provides benefits is undetermined. Health nuts are not necessarily wrong, it just means there have not been scientific studies to back their claims. This could be because nobody has put up money to conduct the research, or the studies conducted can't establish cause-and-effect conclusions.

Dry almonds right out of the bag are a healthy snack too. Removing the skin of almonds is a taste or texture preference. Skinless almonds have fewer nutrients than almonds with skins. When people worry that the skins of almonds are poisonous, they confuse sweet with bitter almonds. Almonds sold in first-world countries are sweet almonds. They are wholesome, and 100% of an almond is safe to eat.


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Friday, October 13, 2023

American Potato Salad

Photo: iStock

In an earlier blog, I shared my recipe for German Potato Salad which my mother made often in our house. But she also learned how to make American Potato Salad. With the addition of eggs, it can serve as a quick yet satisfying one-dish meal for one person, or as a side dish for many people at a barbecue. In other words, you can make a little or a lot!

Over time I learned why I like homemade American potato salad better than almost any prepared by a deli. I like my American potato salad creamy yet dry and dense, as opposed to runny; and I don't like any trace of sweetness, usually the result of pickle radish as an ingredient in deli potato salad. Here's my simple and relatively healthy recipe for one serving, which I ate as dinner yesterday:

My American Potato Salad

Ingredients:

2 medium-sized potatoes, microwaved tender (use the starchy variety: Idaho, Russet, Golden, etc)
2 large eggs
1/2 medium onion, finely chopped
1-2  stalks of celery, finely chopped (eyeball the amount)
2 tablespoons low-fat mayonnaise 
1 tablespoon Dion mustard
A good sprinkle of Zatarain's Creole Seasoning
1 teaspoon of dried garlic powder
A few turns of the peppermill

Optional: Plain Greek yogurt

Directions:

1) Microwave the potatoes unpeeled until tender, about 8 minutes.

2) Boil your eggs on a stovetop until hard, about 5 minutes. When done, drop the potatoes and eggs into a bowl and chop. I don't peel the potatoes, but you can.

3) Add the finely chopped onion and celery to the bowl and mix.

4) Follow with the mayonnaise and Dion mustard. At this stage don't worry if it's too dry just work to incorporate all the ingredients.

5) Toss in the spices. I eyeball it, then adjust the spice to taste as the final step.

6) If my potato salad needs more creamy ingredients, I use a dub of Greek yogurt before adding additional mayonnaise. If it still tastes like mayonnaise, I leave it alone. If the Greek yogurt makes the potato salad too bland I add another spoonful of mayonnaise to the bowl.  Also now taste to adjust your spices.

That's it! I ate my one-dish dinner warm. When I make a bigger batch, into the refrigerator it goes until serving.

If you have bell peppers, green onions, scallions, or olives, feel free to toss them into your potato salad. I prefer keeping the ingredients simple but will toss in leftover vegetables to get rid of them. (Did you know olives although savory are technically a fruit?) Nonetheless, making potato salad more complicated isn't necessarily tastier. Fewer ingredients are just as delicious! An easy, peasy, breezy preparation. Enjoy!


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