28 November, 2015

Mango-Habanero Salsa | Food Network


Mango-Habanero Salsa ingredients
Makes #
2 tomatoes, diced
1 mango, diced
1/4 cup diced red onion
1 habanero chile, seeded and minced
1 garlic clove, minced
1/3 cup chopped cilantro
Juice of 1 to 2 limes
Dash Kosher salt

Mango-Habanero Salsa Directions
Toss together ingredients; season with the salt. Cover and refrigerate for several hours to enable the flavors to meld.

Stir before serving with tortilla chips.


Source: Food Network"50 Salsa and Guacamole Recipes: Find dozens of new ways to make your favorite Mexican dips."


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Fresh Peach-Chipotle Salsa


Index
Appetizers and Snacks > Cold dips / spreads > Salsas
Latin / Latin-style
tomato

Bloody Mary Salsa | Food Network


Bloody Mary Salsa ingredients
Makes #
1-lb chopped tomatoes
1 cup diced celery, with leaves
1 jalapeño pepper, seeded and minced
2 Tbsp horseradish
3 scallions, chopped
Juice of one lime
Black pepper, to taste
1-oz vodka
Dash Worcestershire Sauce
Dash hot sauce


Bloody Mary Salsa Directions
Toss together all ingredients. Cover and refrigerate for several hours to enable the flavors to meld.

Stir before serving with tortilla chips.


Bloody Mary Salsa Notes



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Bloody Marys for a Crowd


Index
Appetizers and Snacks > Cold dips / spreads > Salsas
Latin / Latin-style
tomato

Page Last Modified 18 June 2016

11 November, 2015

Menu: Gout-friendly Thanksgiving 2015 (Discussion Draft)

If you didn't kick-off with Halloween parties, Thanksgiving is often the start of a four to five (4 - 5) week period (or 10+ weeks with Twelfth Night and Mardi Gras!) where many folks tend to indulge in foods and drink they do not normally consume at other times, or in the same same quantities.

With advance planning, strategic choices, and yes, some discipline, I think it's possible to balance holiday fun, enjoying a few splurges, and staying on track with healthy eating goals. As part of its 10 Tips Nutrition Education Series, ChooseMyPlate.gov (operated by the USDA) has a great resource, "Make Healthier Holiday Choices: 10 Tips for a Healthier Holiday" (PDF file).

You'll need free Adobe® Acrobat Reader® DC software to display and download PDF files. Download it directly from the Adobe® web site here.


None of the contributors at My Friends Are Good Cooks are dietitians (or nutritionists). To find a registered dietitian in your area, you may start the search here (click).

After being diagnosed with an acute gout attack (NIH defines gout here) for the first time during last year's holiday season, however, I continue to learn about and adopt healthy lifestyle habits as a key part of an effective gout treatment plan (click for the Arthritis Foundation summary).
Unlike most types of arthritis, which are chronic, gout is typically episodic, characterized by painful flares lasting days or weeks followed by long periods without symptoms. Centers for Disease Control and Prevention
Are you having an acute gout attack? Click here for the Arthritis Foundation recommendations. Other resources are listed at the bottom of this page.




Part One: Parade Breakfast

Menu

Why? High in antioxidants and fiber. Could also help ward off gout. Simplifies--one menu for early birds and late-sleepers. Easy prep and clean up. Self serve.

Low-fat or Greek yogurt
Why? Low-fat dairy may lower gout risk. Family favorite. Easy prep and clean up. Self serve. 

 [Untried recipe.] 
Why? Fruit, especially citrus, may lower gout risk. Can prepare ahead.

Freshly-squeezed citrus juice(s)
Why? Staying well-hydrated, especially with water and unsweetened, natural fruit juices, is essential to managing gout (and chronic pain). Resist temptation to add champagne because, like beer, it is known for causing gout attacks. Whether for gout or chronic pain management, eliminate coffee and all other caffeine sources from the diet.

Brisk walk
Why? (Seriously?) A healthy lifestyle includes regular exercise and maintaining a healthy body weight, according to the the Centers for Disease Control and Prevention. 


Royalty free

Part Two: Movie Marathon

 Menu


Fresh Fruit Salad
Why? Fresh fruits are low-purine foods. This recipe uses 1/2 cup granulated sugar. Make ahead and refrigerate. May serve in disposable bowls or cups for easier clean up.

Cranberry, Pecan & White Cheddar Cheese Ball with Crackers via Sissy's Recipes



Eggplant Caviar via Simply Recipes or
David Lebovitz
 [Untried recipes.]
Crudités and Stacy's Simply Naked Pita Chips
Why? Tradition, but serve vegetable as appetizer instead of side. Eggplants are low-purine. Make ahead and refrigerate.

Honey Buffalo Meatballs (Crock-pot) via The Recipe Critic
[Latter is untried recipe.]
Why? Tradition, but use lean beef. If you plan to eat, do not substitute turkey because it is high-purine. Pass on this dish in favor of dinner entree; otherwise, limit proteins from lean meat to 3-ozs. as lunch--as per Mayo Clinic and UPMC.


Why? Favorite tradition, but control portion of high-purine shrimp as an occasional splurge. Substitute Low fat dairy. With crudités, choose carrots which are among the foods with lowest purines.


"Spa water"
Why? Drink eight 8-oz. glasses of water daily to flush uric acid from the system and prevent urate crystal deposition. Avoid beverages with caffeine or high fructose corn syrup.





Part Three: Dinner

Menu

Chef Troy Thompson's Waldorf Salad with Lemon Vinaigrette
 [Untried recipe.]
Why? Lightens a traditional side. Fresh fruit, lettuce, and nuts are low-purine. Apples and grapes contain malic acid, which may counter gout-promoting uric acid.


Why? Chicken has less purines than red meat, pork, and turkey, and you can still have stuffing (or dressing). Avoid organ meat by using vegetable stock instead of chicken stock. Limit daily proteins from lean meat, fish and poultry to 4-6-ozs. as per Mayo Clinic.


Liz's Cornbread Dressing (Crock-pot)
Why? Tradition, but use vegetable stock instead of chicken stock. Pass on gravy.


 [Untried recipe.]
Why? Favorite food. Potatoes are low-purine and rich in uric-acid-reducing vitamin C.


or Cranberry Salad
Why? Tradition, but ... . Gelatin is among the foods with lowest purines.


Three Cheese Macaroni
Why? Favorite tradition, but use whole-grain pasta, 2% low-fat milk, and reduced-fat cheeses. Complex carbs, such as whole-grain pasta, may lower risk of gout. Low-fat dairy helps uric acid to be removed by the kidneys, thus lowering gout risk


Why? Tradition. Family favorite. Easy prep.

"Spa water"
Why? Drink eight 8-oz. glasses of water daily to flush uric acid from the system and prevent urate crystal deposition. Avoid beverages with caffeine or high fructose corn syrup.


Red wine, in moderation
Why? Drinking alcohol increases purine production, leading to higher uric acid levels, and promotes dehydration, either of which can increase gout attack risk. Tip: Drink a glass of water after each serving of wine.



Part Four: Dessert

Menu

Best Apple Pie
Why? Favorite tradition, but control portion. This is a splurge.


 Cranberry Apple Salad via Sissy's Recipes
Why? Tradition, but serve as dessert, not side (dinner menu includes Waldorf Salad with Lemon Vinaigrette). Gelatin is among the foods with lowest purines.

Mel's Cherry Cobbler (Crock-pot) with Vanilla Frozen Yogurt
 [Untried recipe.]
Why? Cherries are a favorite. There is some evidence eating cherries is associated with reduced gout attack risk. Serve warm without competing for oven space.

[Still considering untried recipe.]
Why? Tradition (or try something new). Pumpkins are low in calories, but are an excellent source of dietary fiber. Should you dare change sacred pumpkin pie traditions, lighten by using Evaporated Lowfat 2% or Fat Free Milk, or Libby's Whole-Grain Pie Crust recipe (we haven't tried).

 [Untried recipe.]
Why? Chai-flavor is a favorite. Low saturated fat. Low sodium. 184-calories per slice is less than traditional Pumpkin Pie. Make day ahead and wrap. Easy to take away in "To-Go" boxes.

Herbal Tea


Disclaimer:  As always, consult your physician before beginning any fitness or nutrition program. The information provided on this site is not meant to treat, cure, prevent or diagnose any illness or disease. The information provided is for general and educational purposes only and includes the opinions and views of the author and should not be substituted for medical advice given by your physician.


Resources

Academy of Nutrition and Dietetics - find a registered Dietitian Nutritionist

Arthritis Foundation recommendations for Acute Gout Attack

Centers for Disease Control and Prevention "Gout basics"

ChooseMyPlate.gov

DrWeil.com "Gout Condition Care Guide"

Entertaining: How Much to Serve at a Cocktail Party via The Kitchn

Gout & Uric Acid Education Society "Treating Gout"

Gout Diet: What's allowed, what's not via Mayo Clinic

Gout Foot Pain: Thanksgiving Foods to Avoid via Family Foot & Ankle Clinic

Gout+ Personal Reminders

Healthy Eating and Menu Planning

Healthy Eating and Menu Planning: Gout diet changes

University of Pittsburgh Medical Center ("UPMC") "Low-Purine Diet"


Index
Dietary
Menus
my
Thanksgiving

Page last modified 20 December 2015

09 November, 2015

Healthy Eating and Menu Planning: Gout resource links


Resources
Are you having an acute gout attack? Click here for the Arthritis Foundation recommendations.

Academy of Nutrition and Dietetics - find a registered Dietitian Nutritionist

Centers for Disease Control and Prevention "Gout basics"

ChooseMyPlate.gov

DrWeil.com "Gout Condition Care Guide"

Gout diet highlights (MFAGC)

"Go for 6" Brochure (2015) by Gout & Uric Acid Education Society

Gout & Uric Acid Education Society "Treating Gout"

Gout Diet: What's allowed, what's not via Mayo Clinic

Gout Foot Pain: Thanksgiving Foods to Avoid via Family Foot & Ankle Clinic

Gout+ Personal Reminders

Healthy Eating and Menu Planning (MFAGC)

University of Pittsburgh Medical Center ("UPMC") "Low-Purine Diet"

Start search to find registered dietian in your area (click).


Page last modified 7 January 2016

Healthy Eating and Menu Planning: Gout diet changes


After being diagnosed with an acute gout attack (NIH defines gout here) for the first time during the 2014 holiday season, I continue to learn about and adopt healthy lifestyle habits as a key part of an effective gout treatment plan (click for the Arthritis Foundation summary).

What started as gathering Thanksgiving menu "gout diet" ideas introduced me to updated gout management information. In this post, I provide important resource links (and list here) so you can read the materials and discuss them with your healthcare providers. You'll need free Adobe® Acrobat Reader® DC software to display and download PDF files. Download it directly from the Adobe® web site here.



In early 2015, the widely-circulated "gout diet" information consisted of hierarchical lists categorizing foods by purine content. Frankly, I found those lists awkward and hard to manage, when on another restricted diet, and even a bit confusing (so much, I synthesized my own reminder list and asked my physician to review and approve it). I suspect others had similar experiences.

In light of research results, and perhaps patient feedback, today's online resources have changed considerably in recent months. My first clue was discovering the venerable Mayo Clinic updated its Gout diet: what's allowed, what's not in July 2015.

The predominant approach I see physicians and other professionals taking now is placing healthy lifestyle as the focal point of gout management, rather than a regimented diet of counting servings of particular foods.


While avoidance of high purine foods is still encouraged, here is a list of lifestyle changes recommended by the Gout & Uric Acid Education Society ("GUAES"):

  1. Know Your Uric Acid Level (Check 2x year. Maintaining a healthy serum uric acid (sUA) level is vital to minimizing risk. At this writing, the goal is below 6 mg/dL. Download brochure (PDF file) here.)
  2. Exercise regularly
  3. Maintain a Healthy Body Weight
  4. Stay Hydrated
  5. Take Vitamins (especially Vitamin C in the 500 to 1000 mg per day range).




Research, particularly by Hyon K Choi, MD, DrPHProfessor of Medicine at Harvard Medical School and Massachusetts General Hospital, challenges some past beliefs.
Higher levels of meat and seafood consumption are associated with an increased risk of gout, whereas a higher level of consumption of dairy products is associated with a decreased risk. Moderate intake of purine-rich vegetables or protein is not associated with an increased risk of gout.

Translation?

Adding protein to your diet with low-fat or fat-free dairy products, specifically skim milk and low-fat yogurt which are associated with reduced uric acid levels may actually decrease the risk or provide some protection against gout.
Protein, purine-rich vegetables and moderate wine drinking were found not as harmful to gout sufferers as once believed. Gout & Uric Acid Education Society
A healthy diet based on lots of fruits and vegetables can include high-purine vegetables, such as asparagus, spinach, peas, cauliflower or mushrooms. You can also eat beans or lentils, which are moderately high in purines but are also a good source of protein. Mayo Clinic, emphasis added.

Also, the Gout & Uric Acid Education Society encourages patients to follow a low-fructose diet, because there is a correlation between a diet high in fructose content and gout. We may accomplish this by "limiting table sugar, table salt and any products with high-fructose corn syrup, including:
  • Soft drinks and juices
  • Cereals, 
  • Store-bought baked goods, 
  • Ice cream and candy,
  • Processed foods at fast food restaurants."

Disclaimer:  As always, consult your physician before beginning any fitness or nutrition program. The information provided on this site is not meant to treat, cure, prevent or diagnose any illness or disease. The information provided is for general and educational purposes only and includes the opinions and views of the author and should not be substituted for medical advice given by your physician.


Resources
Links are here


Index
Christmas
Dietary
July 4
Menus
Recipe Redo
Thanksgiving

Page last modified 7 January 2016

08 November, 2015

Healthy Eating and Menu Planning

The holidays are here. (If you didn't kick-off with Halloween parties) Thanksgiving is often the start of a four to five (4 - 5) week period (or 10+ weeks with Twelfth Night and Mardi Gras!) where many folks tend to indulge in foods and drink they do not normally consume at other times, or in the same same quantities.

With advance planning, strategic choices, and yes, some discipline, I think it's possible to balance holiday fun, enjoying a few splurges, and staying on track with healthy eating goals. As part of its 10 Tips Nutrition Education Series, ChooseMyPlate.gov (operated by the USDA) has a great resource, "Make Healthier Holiday Choices: 10 Tips for a Healthier Holiday" (PDF file), with suggestions for achieving that balance.

You'll need free Adobe® Acrobat Reader® DC software to display and download PDF files. Download it directly from the Adobe® web site here.


Healthy Eating
Eating healthfully is essential to each of us for a Safe and Healthy Life.




The Centers for Disease Control and Prevention tell us, "According to the Dietary Guidelines for Americans 2010, a healthy eating plan:
A healthy lifestyle includes regular exercise and maintaining a healthy body weight.


Do you have special dietary requirements?
If you have diet-sensitive conditions like diabeteshypertensionhigh cholesterolceliac disease, even pregnancy, you already know that meal planning goes a long way toward healthy weight management, getting the proper nutrients, and/or controlling or managing underlying conditions. You talk to your doctors regularly and perhaps even read newsletters and authoritative online information. Outside of your household, your relatives and friends probably do not have the same familiarity with your dietary needs. And vice-versa.


Etiquette?
Good etiquette is about respecting people and caring for them. When informed in advance, it's my experience most hosts will accommodate as much as possible in planning. Yes, I have encountered one headstrong host (a relative) who ignored diet restrictions conveyed in advance. Since that host does not follow its own medical diets, I was alert and managed to avoid a problem.

Even experienced hosts cannot be expected to divine every ingredient or dish to avoid while cooking for guests. I am a firm believer if you have a dietary restriction then, you should let your host know well in advance and kindly offer suggestions and volunteer to bring food to the event. I believe that is helpful and minimizes uncertainty and stress on both host and invited guest.

If the host seems lost or overwhelmed, offer to help, even beyond bringing a dish. For example, if you're a gluten-free guest, you might volunteer to shop with the host as it gathers certain supplies, or offer to loan specific ingredients from your kitchen. Those are just a few of the ideas from the National Foundation for Celiac Awareness (NFCA); download its "Entertaining Gluten-Free Guests" PDF file here.

The food one cannot eat safely due to medical conditions is different than my intense personal preference to avoid mustard (I despise it). In my opinion, communicate the former; eat, and keep the latter to yourself. That's good etiquette reciprocated.

Second opinion? Here's what others think:

Healthy Finances
Advance menu planning is financially healthy because we are able to organize shopping lists and trips to stores. We can check for seasonal sales and coupons. Organizing and planning helps to save money and time, and reduce expensive spontaneous choices and waste. The American Heart Association has tips for developing effective routines here.


Menu Planning
Most people don't have the time or expertise to thoroughly educate themselves on the special diet of every invited guest; the host may not even be aware of a guest's diet restrictions.

None of the contributors at My Friends Are Good Cooks are dietitians (or nutritionists). However, we are interested in facilitating information exchanges among our members and their families relative to healthy eating and menu planning. Whether it's recipe roundups, menus, or something else you suggest, we consider this post to be the first in a new series at My Friends Are Good Cooks.

I invite you to send recipes (yours or requested), blog posts or any suggested tools or outlines to us via email to myfriendscook [at] gmail [dot] com.

With advance planning, strategic choices, and personal commitment, we can all balance holiday fun, a few festive splurges, and staying on track with healthy eating goals.


Disclaimer:  As always, consult your physician before beginning any fitness or nutrition program. The information provided on this site is not meant to treat, cure, prevent or diagnose any illness or disease. The information provided is for general and educational purposes only and includes the opinions and views of the author and should not be substituted for medical advice given by your physician.


What are your suggestions for healthy eating and menu planning?


Index
Christmas
Dietary
How To
July 4
Menus
Recipe Redo
Thanksgiving

Page last modified 7 January 2016