By Staff
Carbohydrates are often referred to as the backbone of a healthy diet. Almost all of the starches and sugars that we burn for energy comes from plants, the only major exception to this, is lactose: the sugar in milk. In general, they are classified according to their chemical structure and digestibility and are divided into two groups: simple and complex.
The simple carbohydrates or sugars tend to form crystals that dissolve in water thus easily digestible. Naturally occurring sugars occur in a variety of fruits, some vegetables, honey and maple sap. Processed sugars include your regular table sugar, brown sugar and molasses.
The complex carbohydrates have quite a range of flavors, textures and colors; as well as molecular structures. Our digestive system is capable of breaking down and metabolizing most starches which are found in a vast array of vegetables, grains and even some fruits; but does not have the enzymes or organisms that are needed to break down the fiber. Now, an article sent me by one of our readers gives quite a lowdown on low carb foods and reads: If you think that shunning carbohydrates means leaving cookies and bread behind … read on!
It seems that there is a new crop of low-carb foods that is placing cookies, ice cream, pretzels and even beer back on the menu for the carb conscious individuals. But are these carb free snacks really better for you than their full-carb counterparts? Not if you are replacing your healthy foods with low carb junk foods, so even if some of the now sanctioned snacks may be low in carbs … they also can be high in saturated fat which is a definite contributor to high cholesterol.
In order to remove these carbs, the manufacturers do not use the white flours which can quickly break down to sugars in the body. Low carb snacks are made with rye, soy or even almond flour. Although these alternate flours do contain some carbohydrates, it is in the form of resistance starches which act like fiber and pass through the body undigested … thus only minimally effecting your blood sugar levels. Do bear in mind, however, that there can be drawbacks if you load up on the munchies. When you alter the ingredients of a product, you also alter the taste and texture. You must bear in mind that resistance starches are not always so readily digested; so by eating too much too frequently could result in both gastrointestinal discomfort as well as bloating. If you are still determined to introduce these foods into your diet, do so slowly. My personal thanks to Mrs. E.M.W. for sending me these informative articles.
Old Fashioned Poached Ham
10-18 pound uncooked ham
8 cups ice cold water
3-4 carrots, quartered
4 large, quartered onions
8 cups beer, red wine, cider or apple juice
8 peppercorns
1 garlic clove, halved
6 whole cloves
1 tablespoon dry mustard
4 stalks celery with leaves
In an extra large pan, place all ingredients except for the ham into the pan. Bring these ingredients to a very fast rolling boil, then immediately reduce the heat and allow this mixture to simmer for 30 minutes. This flavors the water. Now, lower your ham into this simmering water, cover and allow the ham to simmer over a low heat for about 30 minutes per pound if you intend to serve it hot, or 25 minutes per pound if you intend to serve it cold. If you are going to serve it cold, then you are going to want to remove the pan from the heat immediately after the cooking period has elapsed, then place it into a cool area and allow the ham to cool in the liquid. Remove the skin from the ham while it's hot.
Homemaker's Hint: Those of you who are familiar with my column have no doubt noticed that it has always been my policy to incorporate herbs in cooking. However this does not mean that all herbs are suitable for ingesting. Some herbs such as: aloe vera, evening primrose, gingko biloba, ginseng and saw palmetto should absolutely never be incorporated in anything edible! They are strictly used only for medicinal purposes and should be kept away from the kitchen!
Food Facts: Nothing would make me happier than to know that behind every kitchen cupboard door rests a container of oats, for they are an exceptionally healthy grain. Unlike wheat, barley and various other grains, processed oats retain the bran and germ layers which is where most of the nutrients reside. Not only this, but they have been proven to contain a variety of compounds just ready and anxious to reduce heart disease, fight some cancer, lower blood sugar, improve insulin sensitivity and even help with dieting! Keep this in mind and it might encourage you to try this next recipe.
Oatmeal Bread
1 1/2 cups rolled oats
2 cups boiling water
6 to 8 cups all purpose flour
1/4 cup warm water
1 package dry yeast
2 tablespoons butter
2 teaspoons salt
6 tablespoons light brown sugar
3/4 teaspoon ground cinnamon
1 teaspoon grated orange rind
Pour the oats in a saucepan, then pour the boiling water over them. Now, stir in the salt and the butter, than let the mixture cool. Dissolve the yeast in warm water. Add just 3 cups of the flour to the yeast, then the brown sugar, orange rind and cinnamon. Stir in the oats and mix well. Add more flour, but just one cup at a time, until the mixture forms a dough. Turn out and knead this dough until its smooth and elastic. This step takes about 10 minutes. Turn the ball of dough out into a greased bowl, cover and let it rise until it becomes doubled … about an hour. Punch down, and knead the dough, then cut the dough in half. Place each of the halves into greased loaf pans, cover and let rise again until the dough fills the pans and become rounded at top. Bake in a preheated oven of 400 degrees for about 40 minutes, or until the loaves test done.
Food facts: Oats contain a fiber called beta-glucan. This fiber traps the dietary cholesterol with a sticky gel in the intestine; thus taking the unwanted cholesterol along with it.
A touch of levity: I took my twelve-year-old daughter to the doctor for a check up. After a two hour wait, we were ushered into the examination room and thirty minutes later the doctor appeared. While the doctor was examining my daughter, he questioned if she had shown any signs of puberty. "Yes," I replied. "She went through it while we were in your waiting room"
Glazed Carrots
1 1/2 pounds carrots
2 tablespoons all-purpose flour
1/4 cup light brown sugar
1 tablespoon cider vinegar
1/2 teaspoon salt
1/4 teaspoon ground thyme
1/2 cup orange juice
1 tablespoon lemon juice
2 tablespoons butter
grated rind of one orange
Cut the carrots into strips, then boil for five minutes and then drain. Blend together the flour, salt, sugar and thyme. Add the vinegar, juice and orange rind. Bring to a boil while stirring, then continue stirring until the mixture becomes creamy. Add the butter to this and cook over a very low heat for just 5 minutes. Set aside while you line a casserole with foil, leaving just enough around the edges to cover. Put in the blanched carrots and then cover them with the sauce you have made. Freeze uncovered. Once it is frozen,, cover completely with the foil. Remove the foil-wrapped carrots from the casserole and put them back in the freezer. Toserve, simply unwrap the frozen block of carrots and put it back into the same casserole, then cover it with the lid and bake it for approximately 40 minutes in a 350 degree oven. Reach into the oven and remove the cover during the last 15 minutes of the baking period.
Food fact: Did you know that the beta carotene in carrots does double duty? It not only converts to vitamin A in your body, it also helps improve vision. During World War II, researchers cultivated carrots that were high in beta-carotene to help the pilots see better at night time.
Homemakers Hint: Although researchers urge us to eat carrots, they also remind us that if eaten too frequently there is a danger of our skin turning a faint shade of orange.
Maple Syrup Pie
1 cup pure maple syrup
1/2 cup water
3 tablespoons cornstarch
2 tablespoons cold water
1/4 cup chopped black walnuts
1 tablespoon butter
pie crusts
Line a pie pan with pastry. Boil the maple syrup and water together for 5 minutes, then use the cornstarch mixed with two tablespoons of cold water to thicken it. When this mix becomes creamy and clear, then add the black walnuts and butter and pour it all into the pastry lined pie dish. Place a complete crust over the top and crimp the edges. Cut slits in the top to use as vents, then bake in a 450-degree oven for 30 minutes, or until the crust turns a golden brown.
Homemaker's Hint: Food authorities tell us that if you were to eat more than seven oranges in one day, you would lower your cholesterol by approximately 20 per cent.
A touch of levity: A lady visited a nursery in search of bedding plants. Pointing to one in particular, she asked the clerk "Is this the kind that comes back every year?" "No," the nursery man replied, "They die and YOU come back."
Eggless Spice Cake
2 1/2 cups all-purpose flour
1 1/2 cups granulated sugar
1 1/2 teaspoons baking soda
1 teaspoon baking powder
1 1/2 teaspoons cinnamon
1/4 teaspoon salt
2/3 teaspoon ground cloves
1/2 cup melted margarine
1 1/2 cups room temperature buttermilk
granulated sugar
Sift together the flour, sugar, baking soda, cinnamon, salt, baking powder and cloves. Cool the melted margarine, then stir it into the flour mixture along with the buttermilk. Mix vigorously until the batter becomes completely smooth. Pour this batter into a greased 10 inch tube pan which has been dusted lightly with granulated sugar. Bake for 1 hour in a 340 degree oven; cool on a cake rack for 15 minutes before unmolding from the pan. Slice then and serve.
Food facts: Bearing the name buttermilk, you would assume that it would be thick, creamy and high in fat. Actually the truth is that it is just the opposite. It is lower in fat than regular milk, so it is a healthy alternative to milk, cream and mayonnaise in everything from salad dressings to baked goods. It is also available in skim, low fat and reduced versions.
A touch of levity: While my wife was out of town, a new neighbor borrowed one of her pie pans. Several days later, when it was returned it was filled with an apple pie. When my wife returned home and I told her what had happened, she suggested that perhaps next time we should allow this new neighbor to borrow our checkbook.
When I received this next recipe from one of my neighbors, I experienced a touch of dej vu. As a child, I can remember my mother baking delicious lemon pies which she topped with soft fluffy meringue. If my memory serves me correctly, I believe she purchased the lemon mixture in powdered form from a gentleman who went door-to-door selling Watkins products. His wares were quite sought after by housewives of that era … perhaps some of our readers will remember this?
Rich Lemon Pie
grated rind of two lemons
1 1/2 cups granulated sugar
1/4 cup cornstarch
1/4 cup all-purpose flour
2 cups boiling water
4 eggs, separated
1/2 cup fresh lemon juice
1/4 teaspoon salt
9 inch pie crust, baked
1/2 cup superfine sugar
2 tablespoons butter
Thoroughly mix together the sugar, cornstarch and flour. Gradually add, while stirring constantly, the boiling water. Cook over medium heat, stirring constantly, until the mixture becomes creamy and transparent. Leave this over a very low heat while preparing the next operation … which is to beat the egg yolks just slightly. Be certain to save your egg whites. Stir in just a few tablespoons of this hot mixture, then beat hard! Add the grated lemon rind, salt and butter to the yolks. Pour this into the hot sugar mixture. Place over a low heat and cook and stir until it becomes clear yellow and thick. Remove from the heat then add the lemon juice. Stir this until it is well blended, then set the mixture aside to cool. Fill the pie shell crust with the cooled mixture. Make the meringue by beating the reserved egg whites until they become stiff, then gradually add the superfine sugar just one tablespoon at a time. Spoon the meringue over the pie and spread it up to touching the inner-edge of the pie crust all around. Bake in a 400-degree oven for just 3-5 minutes or until the top is delicately golden in color.
No benefit to consumers of any food additive can be so great that it outweighs the risk, however small, of cancer!
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Years can wrinkle the skin, but lack of enthusiasm, can wrinkle the soul.