Delicious Ginger Cardamon Tea (Chai)

by Diane, M.P.H, M.S.

“If you are cold, tea will warm you.

If you are heated, it will cool you.

If you are depressed, it will cheer you.

If you are excited, it will calm you.”

William Ewart Gladstone: (1809-1898) Prominent nineteenth century British politician.

Chai is a delightful blend of tea, herbs, and spices which has been prepared for centuries in India to promote health and peace of mind, enhance digestion and immunity, as well as, reduce inflammation. This beverage has antioxidant properties and may also provide antibacterial and anti-cancer benefits, according to some studies. Chai is made in different ways, depending on the region where it is being consumed, but there are a number of standard ingredients: black tea, ginger, cardamom, cinnamon, fennel, clove and black pepper. When analyzing chai’s health benefits, it’s important to examine each ingredient in turn. Though they act synergistically to increase each other’s benefits, the separate botanical components have powerful health benefits on their own:

  • Black Tea: Black, green, white, oolong, and pu-erh teas are all derived from the Camellia sinensis plant, a shrub native to China and India. These teas are virtually calorie-free and contain many micronutrients, including vitamins and minerals (folate, trace amounts of choline, potassium, magnesium, and manganese), as well as, unique antioxidants called flavonoids and substances linked to a lower risk for heart disease, cancer, and diabetes. Research has shown that black tea may help reduce the risk of cardiovascular disease and stroke, protect lungs from damage due to exposure to cigarette smoke, and have anti-viral and anti-cancer properties. Black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas.
  • Ginger: An important root used in Eastern medicine, ginger aids digestion, reduces nausea, improves circulation and immunity, and reduces inflammation which can be especially helpful for people suffering from arthritis. Some research has shown that ginger offers antioxidant and anti-cancer properties.
  • Cardamom: A perennial plant native to the evergreen forests of southern India, cardamon is one of the oldest known spices and popular as a medicinal plant in Sri Lanka, India and the Near East. This peppery, citrusy spice is commonly used in Indian cuisine but has also been used in Ayurvedic medicine as a treatment for mouth ulcers, digestive problems, and even depression. Text of this ancient healing tradition (Ayurveda) indicate that cardamom tea has been used after meals to enhance digestion for about 5,000 years! Found in virtually every Tibetan medicine formula, cardamom aids digestion and immunity, helps detoxify the body, improves circulation, and may also fight respiratory allergies. The medicinally active components are found in the seeds, which can be dried and steeped in hot water to make cardamom tea.
  • Cinnamon: Provides fiber, manganese, and calcium, as well as, antibacterial, anti-inflammatory, and antioxidant support, and aids digestion. Cassia cinnamon may lower blood sugar in people with diabetes. Cinnaldehyde (also called cinnamic aldehyde) in cinnamon helps prevent unwanted clumping of blood platelets.
  • Clove: Offers antibacterial, anti-inflammatory, antioxidant support, aids digestion, and has analgesic (pain relieving) properties which may help alleviate ulcer pain.
  • Fennel: Provides antioxidants, Vitamin C, potassium and fiber, and has demonstrated some anti-cancer properties.
  • Black Pepper: Offers antibacterial and antioxidant support, promotes digestive health, and helps prevent formation of intestinal gas.

What Are the Benefits of Cardamom Tea?

Cardamom Photo Credit YelenaYemchuk/iStock/Getty Images

The following recipe is quite simple to prepare at home:

Servings: 2

Ingredients:

  • Milk – 1 cup
  • Water – 1 cup
  • Ginger – 1 teaspoon grated (or pounded with mortar and pestle) or 1/4 teaspoon ginger powder
  • Cardamom – 2 whole pods, pounded, or 1/2 teaspoon cardamom powder
  • Sugar, honey, or agave syrup – to taste
  • Tea – 2 teaspoons loose tea leaves or 2 tea bags

Directions:

  1. In a small pot, add water and grated ginger. Bring this to a boil.
  2. Add milk and allow it to come to a boil, stirring in between to prevent any sticking or burning.
  3. Stir in tea leaves and bring to a rolling boil.
  4. Turn off stove, add cardamom powder, cover pot with lid and allow tea to steep for 3-4 minutes.
  5. Add sugar to taste.
  6. If using loose tea, pour the tea through a strainer directly into the serving cups.
  7. Serve the hot chai or adrak chai with Indian snacks like pakoras, samosas, biscuits, or cookies.

Variations:

  1. You can vary the ratio of milk to water according to your preference.
  2. If you prefer a stronger tea, allow it to boil a little longer.
  3. For those of you who must limit your tea intake, note that this recipe is still healthful and delicious when prepared without tea.

Ginger Tea

 

{ Comments on this entry are closed }

Melis Family Sardinian Minestrone Soup

by Diane, M.P.H, M.S.

This bountiful dish is eaten for lunch every day by the world’s longest-lived family, the Melises. Traditionally, it is made with whatever is growing in the garden, but it always includes beans and fregula, a toasted pebble-size semolina pasta that is popular in Sardinia. Fregula can be purchased at Italian markets or online. If you can’t find fregula, any tiny pasta, such as Israeli couscous or acini di pepe, will do.

Cooking minestrone takes some time. A longer cooking time blends the flavors and enhances the bioavail­ability of various nutrients (lycopene in tomatoes, carotenoids in carrots, antioxidants, etc.) A shorter cooking time will create a tasty dish as well, but nutritionally inferior. Traditionally, the soup is served with slices of pane carasau, or Sardinian flat bread.

Servings: 4

Ingredients:

  • 1/2 cup dried peeled fava beans
  • 1/2 cup dried cranberry beans
  • 1⁄3 cup dried chickpeas
  • 7 tablespoons extra-virgin olive oil
  • 1 medium yellow or white onion, chopped (about 1 cup)
  • 2 medium carrots, peeled and chopped (about 2⁄3 cup)
  • 2 medium celery stalks, chopped (about 1/2 cup)
  • 2 teaspoons minced garlic
  • 1 (28-ounce) can crushed tomatoes (about 3½ cups)
  • 3 medium yellow potatoes, peeled and diced (about 1½ cups)
  • 1½ cups chopped fennel
  • 1/4 cup loosely packed fresh Italian flat-leaf parsley leaves, chopped
  • 2 tablespoons chopped fresh basil leaves
  • 2⁄3 cup of Sardinian fregula, Israeli couscous, or acini di pepe pasta
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup finely grated pecorino Romano (about 2 ounces)

Directions:

  1. Soak fava beans, cranberry beans, and chickpeas in a large bowl of water for at least 8 hours or up to 16 hours (that is, overnight). Drain in a colander set in the sink. Rinse well.
  2. Warm 3 tablespoons of olive oil in a large soup pot or Dutch oven set over medium-high heat. Add onion, carrots, and celery; cook, stirring often, until soft but not browned, about 5 minutes. Add garlic and cook until fragrant, about 20 seconds.
  3. Stir in tomatoes, potatoes, fennel, parsley, and basil, as well as drained beans and chickpeas. Add enough water (6 to 8 cups) so that everything is submerged by 1 inch.
  4. Raise heat to high and bring to a full boil. Reduce heat to low and simmer slowly, uncovered, until the beans are tender, adding more water as necessary if the mixture gets too thick, about 1½ hours.
  5.  Stir in pasta, salt, and pepper. Add up to 2 cups water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 minutes.
  6. Pour 1 tablespoon of olive oil into each of four serving bowls. Divide the soup among them and top each with 1 tablespoon of the grated cheese.

Tips:

  • Vary the beans in the minestrone: pinto beans make a good substitute for cranberry beans; great northern or cannellini beans, for the favas.
  •  Use the stalks and fronds that come off a fennel bulb for the most intense flavor. No feathery fronds on the bulb? Add a teaspoon of fennel seeds to the aromatic vegetables you sauté to begin the dish.
  • Add other fresh vegetables from the garden or market, such as zucchini, cabbage, green beans, and cauliflower or broccoli florets.
  • For a stronger tomato taste, stir in a tablespoon or two of tomato paste.

Akentannos!

A Sardinian phrase meaning “until 100 years.”

{ Comments on this entry are closed }

Pumpkin Porridge Prepared with Oatmeal or Quinoa

by Diane, M.P.H, M.S.

quinoa-porridge

Pumpkin Porridge with Quinoa 

A delicious, satisfying breakfast high in protein and fiber and heart-healthy meal for lunch or dinner with fresh fruit.

Oats are heart-healthy, nutritious whole grains with their bran intact and signicant fiber content. Half of their fiber is insoluble, aiding digestion, and the other half is soluble, lowering cholesterol.

While not really a grain, quinoa is cooked and eaten as one. Quinoa cooks quickly in 15 minutes or less, is high in minerals and one of the best sources of plant protein. Always rinse quinoa with cold, running water until the water  runs clear to remove any bitter saponins.

Pumpkin Porridge with Oatmeal

Prep time: 
Cook time: 
Total time: 
Servings: 4-8

Ingredients:

  • 1 15-ounce can or 16-ounce carton unsweetened pumpkin
  • 2 cups low-fat milk ( You may substitute almond, rice, soy, or coconut milk)
  • 2 cups water
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon salt (optional)
  • 2 cups quick cooking or Old Fashioned oatmeal (not instant)
  • 2 tablespoons raisins, chopped dates, figs
  • Honey or maple syrup for drizzling
  • Chopped (toasted or untoasted) almonds, peanuts, pecans, walnuts, pumpkin seeds, etc. (optional)

Directions:

  1. Whisk together pumpkin, milk, water, spices, and salt in a large saucepan set over high heat. Bring mixture to a boil.
  2. Add oats and lower heat. Stirring often, cook for 20 minutes, or until oats are tender and cooked through.
  3. Ladle porridge into bowls and drizzle with honey or maple syrup.
  4. Sprinkle with chopped nuts if desired.

Pumpkin Porridge with Quinoa: 

Prep time: 
Cook time: 
Total time: 
Servings: 2-4
Ingredients:
  • 1 cup dry quinoa, rinsed and drained
  • 1 3/4 cup water
  • ½ cup unsweetened pumpkin
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • 1/8 teaspoon ground cloves
  • 2-4 tablespoons honey or maple syrup
  • Organic raisins, chopped dates, figs
  • 1/4 cup chopped nuts (optional)
Directions:
  1. Place drained quinoa in a 2-quart saucepan over the stove and add 1 3/4 cup water. Bring mixture to a boil, then cover and reduce heat to low, allowing  quinoa to cook for up to 15 minutes, or until all of the liquid has been absorbed.
  2. Stir in pumpkin, cinnamon, ginger, cloves, honey or maple syrup, adjusting flavors to taste, if necessary.
  3. Serve warm with raisins, chopped dates, figs and/or chopped nuts sprinkled on top.

Variation: For creamier pudding, replace water with low-fat or non-fat milk, coconut or almond milk.

{ Comments on this entry are closed }

Roasted Curried Cauliflower, Carrots and Onions

by Diane, M.P.H, M.S.

This recipe is simple, has a delightful flavor and golden color due to wonderful Indian spices, and can be prepared with many combinations of vegetables.

Ingredients:

  • 1/4 cup extra virgin olive oil
  • 1 teaspoon ground coriander
  • 2 teaspoons fennel seeds
  • 1/4 teaspoon ground cumin (or 1 teaspoon cumin seeds)
  • 1/2-3/4 teaspoon curry powder
  • Freshly ground pepper to taste
  • Salt (optional)*
  • 1 large head cauliflower, cut into medium florets
  • 3 carrots, peeled and cut into circles or 1-inch chunks
  • 2-3 onions, each sliced into 8 wedges
  • 2-3 tablespoons chopped flat-leaf parsley (optional)

Directions:

  1. Preheat oven to 450 degrees.
  2. Arrange cauliflower, carrots, and onions in a 13 x 9 inch glass or ceramic baking dish or in a single layer on a baking sheet..
  3. In a small bowl, blend spices with olive oil thoroughly. Drizzle this mixture over vegetables in baking dish.
  4. Stir vegetables to coat them evenly with oil and spices.
  5. Roast vegetables on center rack of oven. After 12 minutes, turn over vegetables for even browning.
  6. Bake until browned and tender when pierced with a knife. When the tip goes in easily, remove vegetables from oven.
  7. Sprinkle with, or stir in, chopped parsley and serve.

*I always add more of the spices, instead of salt.

 Variation: Another Indian spice blend for vegetables is as follows:

  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 3/4 teaspoon curry powder
  • 1/2 teaspoon coarse salt

{ Comments on this entry are closed }

The Effect of Smoking on Oral Health

by Diane, M.P.H, M.S.

Smoking increases the risk of many dental problems:

  • Bad breath
  • Tooth discoloration, especially yellowing
  • Inflammation of salivary gland openings on the roof of your mouth
  • Build-up of plaque and tartar on your teeth
  • Bone loss within the jaw
  • White patches inside the mouth (leukoplakia)
  • Periodontal (gum) disease, a leading cause of tooth loss
  • Delayed healing process following tooth extraction, periodontal treatment, or oral surgery
  • Lower success rate of dental implant procedures
  • Oral cancer: Smokers are up to 5 times more likely to develop mouth cancer than nonsmokers..

How does smoking or the use of tobacco products promote gum disease?

  • Tobacco products interfere with the normal function of gum tissue cells and attachment of bone and soft tissue to your teeth.
  • Users of tobacco products and smokers are more susceptible to infections, such as periodontal disease.
  • Blood flow to the gums becomes impaired, resulting in slower wound healing.

Does pipe and cigar smoking increase the risk of oral health problems?

Yes. Just like cigarettes, pipes and cigars can cause oral health problems. A 23-year long study published in the Journal of the American Dental Association found that cigar smokers experience tooth loss and alveolar bone loss (bone loss within the jawbone that anchors teeth) at rates equivalent to those of cigarette smokers. Pipe smokers have a similar risk of tooth loss as cigarette smokers. Pipe and cigar smokers are also at risk for oral and pharyngeal (throat) cancers even if they don’t inhale, as well as, bad breath, stained teeth, and increased risk of periodontal disease.

Are smokeless tobacco products safer?

  • No. Like cigars and cigarettes, smokeless tobacco products like snuff and chewing tobacco contain at least 28 chemicals that have been shown to increase the risk of oral, throat, and esophageal cancer. Furthermore, chewing tobacco contains higher levels of nicotine than cigarettes, making it harder to quit than cigarettes. One can of snuff delivers more nicotine than over 60 cigarettes!
  • Smokeless “Spit” tobacco contains over 2,000 chemicals, many of which have been directly related to causing cancer.
  • Smokeless tobacco can irritate your gum tissue, causing it to recede or pull away from your teeth. Once gum tissue recedes, teeth roots become exposed, creating an increased risk of tooth decay. Exposed roots are also more sensitive to hot and cold or other irritants, making eating and drinking uncomfortable.

Health effects of smokeless tobacco include:

  • Tooth abrasion: Grit and sand in smokeless tobacco products scratches teeth and wears away the hard surface or enamel. Premature loss of tooth enamel may increase sensitivity and require corrective treatment.
  • Gum recession: Constant irritation to the area in the mouth where a small wad of chewing tobacco is placed can result in permanent damage to periodontal tissue, as well as, the supporting bone structure. Injured gums pull away from teeth, exposing root surfaces and leaving teeth sensitive to heat and cold. Erosion of critical bone support leads to loosened teeth that can be permanently lost.
  • Increased tooth decay: Sugars are often added to smokeless tobacco during the curing and processing to improve its flavor. The sugars react with bacteria found naturally in the mouth, causing an acid reaction, which leads to decay. A study published in the Journal of the American Dental Association notes that chewing tobacco users were 4 times more likely than nonusers to develop tooth decay.
  • Tooth discoloration and bad breath: Very common in long-term smokeless tobacco users. The habit of continually spitting can also be both unsightly and offensive.
  • Nicotine dependence: Nicotine blood levels achieved by smokeless tobacco use are similar to those from cigarette smoking. Nicotine addiction can lead to an artificially increased heart rate and blood pressure. In addition, it can constrict the blood vessels that are necessary to carry oxygen-rich blood throughout the body. Athletic performance and endurance levels are decreased by this reaction.
  • Unhealthy eating habits: Chewing tobacco lessens a person’s sense of taste and ability to smell. As a result, users tend to eat more salty and sweet foods, both of which are harmful if consumed in excess.
  • Oral cancer: With the practice of “chewing” and “dipping,” tobacco and its irritating juices are left in contact with gums, cheeks and/or lips for prolonged periods of time. This can result in a condition called leukoplakia. Leukoplakia appears either as a smooth, white patch or as leathery-looking wrinkled skin. It results in cancer in 3-5 % of all cases.
  • Other cancers: All forms of smokeless tobacco contain high concentrations of cancer-causing agents. These substances subject users to increased cancer risk not only of the oral cavity, but also the pharynx, larynx and esophagus.

Quitting smoking lowers your risk for smoking-related diseases and can add years to your life.

If you currently use cigarettes, cigars, pipes, or smokeless tobacco, or have in the past, be aware of the early signs of oral cancer:

  • A sore that does not heal
  • A lump or white patch
  • A prolonged sore throat
  • Difficulty in chewing
  • Restricted movement of the tongue or jaws
  • A feeling of something in the throat

Pain is rarely an early symptom. For this reason, all tobacco users need regular dental check-ups.

Hookah water pipe smoking: May pose significant risks for oral health, since the water in the pipes does not filter out all of the harmful toxins.

Quit smoking to improve your appearance and overall health:

  • Regardless of how long you have used tobacco products, quitting now can greatly reduce risks to your circulatory and overall health.
  • Reducing the amount you smoke appears to help: One study found that smokers who reduced their smoking habit to less than half a pack a day had only 3 times the risk of developing gum disease compared with nonsmokers, which was significantly lower than the six times higher risk seen in those who smoked more than a pack and a half per day. Another study published in the Journal of the AmericanDental Association found that the mouth lesion leukoplakia completely resolved within 6 weeks of quitting in 97.5% of patients who used smokeless tobacco products.
  • As blood flow improves, your skin, gums and internal organs receive more oxygen and nutrients. This can provide a healthier complexion and improved immunity. If you stay tobacco-free, stains on your fingers and nails should disappear. 
  • When you quit smoking: Your skin becomes more resistant to premature aging. In just 20 minutes, blood pressure and heart rate return to normal. Within 24 hours, your lungs start to clear out smoking debris as tiny cilia help sweep irritants out of the lungs. After a year, your risk of a heart attack drops to half that of people who still smoke; after 15 years of being an ex-smoker, risk of a heart attack falls to that of someone who’s never smoked. After 10 smoke-free years, your lung cancer risk drops to half that of a smoker.
  • Quitting eliminates the pervasive smell of cigarettes in your breath, clothes, and hair: This smell is unattractive to nonsmokers and carries health hazards, too. The odor means that people around you are exposed to tobacco toxins (third-hand smoke). These toxins can be especially harmful to small children.

American Cancer Society statistics show why you should quit smoking:

  • About 90% of people with cancer of the mouth, lips, tongue, and throat use tobacco. The risk of developing these cancers increases with the amount smoked or chewed and the duration of the habit. Smokers are 6 times more likely than nonsmokers to develop these cancers.
  • About 37% of patients who persist in smoking after apparent cure of their cancer will develop second cancers of the mouth, lips, tongue, and throat, compared with only 6% of those who stop smoking.

To help you stop using tobacco:

  • Your dentist or doctor may be able to help you calm nicotine cravings with medication, such as nicotine gum and patches. Some of these products can be purchased over the counter; others require a prescription. Other medications such as Zyban require a prescription.
  • Smoking cessation classes and support groups are often used in tandem with drug therapy. These programs are offered through local hospitals in your community and sometimes through your employer or health insurance company. Ask your doctor or dentist for information on similar programs they may be familiar with.
  • Herbal remedies, as well as hypnosis and acupuncture, are other treatments that may help you stop the habit.
  • Engage in new activities, classes, or seek support from family and friends.

References:

  1. American Dental Association. WebMD Medical Reference. Reviewed by Michael Friedman, DDS on May 22, 2014. WebMD, LLC.
  2. Effects of tobacco on oral tissue: Using Smokeless Tobacco is gambling with your health! (Source: www.mintsnuff.com/gamblingwithyourhealth.htm).-
  3. “Health Effects of Cigarette Smoking: Quitting smoking lowers your risk for smoking-related diseases and can add years to your life.” The United States Centers for Disease Control and Prevention: Tables, Charts and Graphs-Smoking and Tobacco Use. (Source: www. cdc.gov/…/ta…) 02/06/14.

{ Comments on this entry are closed }

How Your Diet and Habits Affect Your Teeth and Gums

by Diane, M.P.H, M.S.

The 10 Worst Foods For Teeth, According to a Dentist

Credit: Dan Gentile/Thrillist

Prevention is the best medicine for both your health and smile. It’s always better and less expensive in the long run to prevent cavities, stains, and gingivitis by brushing, flossing and eating right. The food and beverages you ingest affect the health of your gums and teeth, due to contact with germs and bacteria that normally inhabit your mouth. While many foods are usually harmless in moderation, excessive ingestion of some can increase the risk of plaque and future dental and periodontal problems.

What is plaque?

  • Plaque is a thin, invisible film of sticky bacteria and other materials that covers all surfaces of your teeth.
  • Plaque produces toxins that attack the gums and bone supporting your teeth.
  • Drinking and chewing sugar-laden or starchy foods promotes plaque formation on your teeth.
  • Plaque thrives on the starches and sugars found in many foods. When ingested sugars and/or starches come in contact with plaque, acids are produced that attack tooth enamel and eventually cause decay. According to the American Dental Association (ADA), the acid attacks teeth for 20 minutes or more after you finish eating. Repeated attacks can break down the hard enamel on the surface of teeth, leading to tooth decay.
  • If you don’’t brush and floss, plaque will accumulate on your teeth.
  • How long carbohydrates remain on teeth also influences the risk of plaque formation and tooth decay.
  • While some foods promote plaque formation and tooth decay, others help to reduce plaque buildup.

The best foods and habits for healthy teeth and gums:

  • Drink more water: The best beverage (whether fluoridated or not) to rinse food particles from your gums, teeth, and mouth. Water, like saliva, washes sugars and acid off teeth. It often contains fluoride, a mineral that protects against tooth erosion and is found in toothpaste and some mouthwashes. Fluoride may occur naturally in water, including some bottled spring water. Most tap water in the United States is fortified with fluoride to help prevent tooth decay. If you use bottled water, check the label for fluoride content.
  • Brush your teeth twice daily, preferably 30-60 minutes after every meal and snack.
  • Floss at least once each day.
  • Use a fluoride-containing toothpaste and mouth rinse daily.
  • Eat a balanced diet including a variety of healthy, unprocessed foods from the five major food groups:
    1. Vegetables: dark-green vegetables, starchy vegetables, red and orange vegetables
    2. Fruits: whole apples, pears, berries, citrus, melons
    3. Nonfat or low-fat dairy products: milk, yogurt, kefir, cheese
    4. Whole grains: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice
    5. Lean sources of protein: meat, poultry, seafood, beans (edamame provides complete protein) and peas, eggs, quinoa, processed soy products like tofu, nuts, and seeds
  • Fiber-rich fruits and vegetables: Foods with fiber have a scrubbing, detergent effect in your mouth, notes the American Dental Association (ADA). They also stimulate saliva flow which is your best natural defense against cavities and gum disease. About 20 minutes after you eat something containing sugars or starches, your saliva begins to neutralize the acids and enzymes attacking your teeth. Because saliva contains traces of calcium and phosphate, it also restores minerals to areas of teeth that have lost them from bacterial acids.
  • Cheese, milk, plain yogurt, plain kefir and other dairy products: Cheese is another saliva generator. Calcium in cheese, as well as, calcium and phosphates in milk and other dairy products help replace minerals your teeth might have lost due to other foods.
  • Green and black teas: Both contain polyphenols that interact with plaque bacteria. Polyphenols either kill or suppress bacteria, preventing them from growing or producing tooth-attacking acid. Depending on the water you use to brew tea, a cup of tea can also be a source of fluoride.
  • Chew gum with the ADA Seal: Chewing sugarless gum for 20 minutes after meals helps reduce tooth decay, because increased saliva flow washes out food and neutralizes acid produced by dental plaque bacteria.
  • Foods with fluoride: Fluoridated drinking water and products made with fluoridated water (powdered milk, juices [as long as they don’t contain much sugar], dehydrated soups), help protect teeth.  Some commercially-prepared foods, such as poultry products, seafood, and powdered cereals, provide fluoride.
  • Avoid snacks and drinks that are high in sugar: Instead, replace one snack a day with a healthier choice.
  • Keep fruits and vegetables at home to offer as healthy snacks, instead of less nutritious carbohydrates: Choose fruits and vegetables containing a high volume of water, such as apples, clementines, melon, oranges, pears, carrots, celery, cucumbers, tomatoes, and salad greens. Limit bananas, raisins, and other dried fruits which contain concentrated sugar, or urge your child to brush after such fruits are eaten.
  • Serve cheese with lunch or as a snack: Cheese, especially cheddar, Monterey Jack, Swiss, and other aged cheeses help increase saliva flow which washes many food particles away from teeth.
  • Avoid or limit sticky, chewy foods: Raisins, dates, dried figs, granola bars, oatmeal or peanut butter cookies, jelly beans, caramel, honey, molasses, and syrup stick to teeth, making it difficult for saliva to wash them away. If your child consumes these types of foods, have him/her brush their teeth immediately after eating.
  • If you give your child a sweet, offer it as dessert right after a meal: The increased amount of saliva still in the mouth after a meal can help wash the sweet away from teeth. Water also washes away food particles remaining on teeth.
  • Limit between-meal snacks: If you crave a snack, choose something nutritious like unsweetened yogurt, celery, carrots, an apple or pear. Rinse your mouth with water or chew sugarless gum afterward to increase saliva flow and wash out food and acid.
  • Get your family in the habit of eating as few snacks as possible: Snacking frequency is far more important than the quantity consumed. Time between meals allows saliva to wash away food particles that bacteria would otherwise feast on. Frequent snacking, without brushing immediately afterwards, provides constant fuel to feed bacteria, and promotes plaque development and tooth decay. Limit snacks to no more than 1 or 2 a day. Brush teeth after consuming a snack, if possible.
  • Eat fewer foods containing sugars and starches between meals: Instead, eat nutritious foods, like cheese, raw vegetables, plain yogurt, or a firm fruit (apple, pear).
  • Avoid sugary foods that linger on teeth: Lollipops, hard candies, cough drops, and mints all contribute to tooth decay, since they continuously coat teeth with sugar.
  • Buy foods that are sugar-free or unsweetened.
  • Offer your child plain water instead of juice or soda: Juices, sodas, and even milk contain sugar. Water does not harm teeth and helps to wash away food particles clinging to teeth.
  • Include good sources of calcium in your child’s diet to build strong teeth, like milk, yogurt, cheese, broccoli, green leafy vegetables, beans, and legumes.
  • If your child chews gum, encourage him/her to choose xylitol-sweetened or sugar-free gum: Xylitol has been shown to reduce the amount of bacteria in the mouth and the chewing action helps increase the flow of saliva.
  • Use fluoride and brush and floss your child’s teeth: The best way to prevent tooth decay is to use a fluoride toothpaste every day. The fluoride seeps inside the tooth to reverse early decay. Brush your child’s teeth at least twice a day and after each meal or snack if possible. If brushing between meals is not possible, at least rinse the mouth with water several times. Floss your child’s teeth at least once a day to help remove particles between teeth and below the gum line.
  • Brush your child’s teeth after giving him/her medicine: Medicines such as cough syrups contain sugar that mouth bacteria use to make acids. These acids can eat away at the enamel, the protective outer layer of each tooth.
  • Visit your dentist for regular check-ups and cleanings twice each year: Schedule your child’s first visit to the dentist by age 1 or within six months of the first tooth breaking through the gums. Regular dental check-ups can help find any developing dental problems early.
  • Avoid bedtime bottles: Never put your baby to bed with a bottle filled with milk, formula, juice, or soda. Such bottles at bedtime increase the risk of “Baby Bottle Tooth Decay,” early dental decay in a baby’s mouth. Prolonged exposure of milk or other sugar to mouth bacteria will cause tooth enamel to deteriorate and increase the risk of tooth decay. Find alternative methods to help your baby sleep before bedtime. If your baby needs a bottle at bedtime, fill it with plain water instead.
  • Milk and other dairy products: The primary dietary source of calcium which is essential for healthy teeth. Calcium is the key ingredient in a mineral known as hydroxyapatite that strengthens tooth enamel, as well as bones. Dairy products, especially cheese, also contain casein, a type of protein. Casein and calcium play an important role in stabilizing and repairing tooth enamel.
  • High fiber foods: Leafy green vegetables, beans and lentils, nuts and seeds and other high fiber foods often provide calcium, and promote good digestion, healthy cholesterol levels, and healthy teeth, mostly because they require a lot of chewing. Chewing generates saliva, and these foods physically scrub your teeth as they are mashed into little pieces.
  • Strawberries: These contain malic acid, a natural enamel whitener. To make your own at-home whitening treatment: Crush a strawberry to a pulp, mix it with baking soda, and spread it on your teeth using a soft toothbrush. Five minutes later, brush it off, rinse, and see a whiter smile. Be sure to floss, since tiny strawberry seeds may get trapped between teeth.
  • Sugar-free gum: Helps clean teeth by stimulating saliva production. Saliva is nature’s way of washing away acids produced by bacteria in your mouth, and it also bathes the teeth in bone-strengthening calcium and phosphate. Many varieties of sugarless gum are sweetened with xylitol, an alcohol that reduces bacteria. Mint flavors may be best, however, since a 2011 study suggests that the acid used to create certain fruit flavors could damage teeth, though only slightly. Anything that tastes sour is usually more acidic, even if promoting saliva flow.
  • Consume sugary foods with meals: Your mouth produces more saliva during meals which helps to neutralize acid production and rinse food particles from the mouth.

For healthier gums:

  • Avoid or limit acidic foods like coffee: Bacteria and other pathogenic microorganisms thrive in an acidic environment and can contribute to gum disease, inflammation and receding. Excessively acidic foods can also damage the protective enamel layer of your teeth. Examples of acidic foods and beverages include excessive consumption of meats, citrus fruits, white bread, pasta made with white flour, pickled and fermented foods, alcoholic beverages, coffee and black tea.
  • Avoid sugary foods and beverages which coat the teeth and gums: Sugary foods are highly acidic and provide bacteria with an easy food source, which is why excessive consumption of sugar greatly increases the incidence of dental cavities and gum diseases. Examples include cakes, candy,  chocolate, donuts, muffins, energy drinks, sodas, and liqueurs. Chewy carbohydrates with gluten, like white bread and donuts, may stick to teeth, get caught between teeth and gums when they recede, and contribute to gingivitis or gum-tissue inflammation.
  • Avoid cold foods: Cold foods may cause sensitivity. When gums recede, the nerves that supply your teeth are exposed, which make them more sensitive to cold foods and beverages. Avoiding colds foods such as ice cream, snow cones, popsicles, ice cubes, and refrigerated fruits and vegetables may reduce some of the pain that is commonly associated with receding gums. Crunching on ice cubes, or any hard foods such as nuts, may loosen or crack teeth that have become weak due to receding gums. Instead, eat or drink room temperature or heated items that are soft in texture. Ask your dentist about special toothpastes designed to reduce tooth sensitivity.

The worst foods and habits for teeth and gums:

  • Chewy, sticky candies and sweets: If you eat sweets, choose those that clear out of your mouth quickly. Avoid lollipops, caramels, cough drops, and other sweets containing refined sugar. Effects of chocolate on preventing cavities have been indicated by studies funded by the candy industry, but not conclusively proven. Remember, much commercial chocolate still contains refined sugar.
    1. Chewy candy: The stickier the candy, the worse it tends to be for teeth. Extra-chewy candies (taffy, caramels, Jujyfruits) stick to and in-between teeth for a long time, allowing bacteria in your mouth to feast leisurely on the deposited sugar. Bacteria break down this sugar to make acid which dissolves the protective layer of tooth enamel and causes cavities. Candies that are chewy, sugary, and acidic—a category that includes many “sour” varieties—are especially harmful, since they already contain erosive acid, in addition to that produced by the interaction of sugar and bacteria.
    2. Hard candies: While hard candies don’t cling to teeth as readily as chewy candy, they are still harmful to your mouth. Unlike chocolate-based sweets which are chewed quickly and wash away relatively easily, hard candy dissolves slowly and saturates your mouth for several minutes, giving bacteria more time to produce harmful acid. Additionally, many varieties of hard candy are flavored with citric acid. Some hard candies can actually chip your teeth.
    3. Sticky, sour candy: Sour candy is worse than sweet candy, because sour candy has just as much sugar, plus added citric acid, and tends to cling to teeth longer.
  • Cough drops: Although meant for medicinal purposes, cough drops have a high sugar content. Sucking on them all day to soothe the throat bathes your teeth in sugar. Dental plaque (which contains bacteria) increases in the mouth, creating a higher risk of decay and gum disease. Try to buy sugar-free cough drops instead.
  • Starchy foods that can get stuck between teeth, such as processed carbohydrates: Soft white breads, cakes, cookies, crackers, danish, muffins, potato chips, etc., are all carbohydrates that can get trapped between teeth. Your saliva provides an enzyme called salivary amylase that begins the digestive process in your mouth, turning these carbohydrates into sugar. If you snack on such foods all day, you’re constantly keeping sugar in your mouth. Sugar is bad, because bacteria that are naturally in your mouth eat the sugar and create acid. If you had no plaque (which is impossible!), then there wouldn’t be anything to break down sugars to create the acids which cause tooth decay.
  • Constant snacking throughout the day: Enables food debris and plaque to stay on your teeth for a prolonged amount of time. When hungry, snack on cleansing-type foods such as apples, pears, clementines, carrots, and celery that minimize plaque buildup.
  • Sports and energy drinks: Contain a high amount of sugar and cause more acid damage to teeth than soda (Sports drinks first, energy drinks second, soda third). It depends on the type of sports drink; some contain more citric acid than others. Water is still your healthiest, thirst-quenching beverage.
  • Carbonated soft drinks: The leading source of added sugar among kids and teens. Besides being sugar-laden, most soft drinks contain phosphoric acid and citric acid both of which which erode tooth enamel and can lead to teeth sensitivity. High sugar and acid content are horrible for your teeth! The sugar, often high fructose corn syrup, feeds bacteria which produce additional acid. Sipping may be worse than gulping soda down, since sipping prolongs the low (acidic) pH in your mouth. Frequent soda drinking bathes the teeth in sugar and promotes dental decay. If you must drink soda, lessen the amount and frequency, and drink water instead. Minimize tooth enamel erosion by rinsing with water after your teeth have been exposed to acidic beverages. Sip acidic drinks through a straw to minimize contact with the teeth. Wait at least 30 minutes before brushing with a soft toothbrush after acid exposure to avoid further breakdown of your enamel.
  • Fruit juice: Although generally healthy due to it’s vitamin and mineral content, naturally sweet fruit juice still contains a high amount of sugar. For example, apple juice contains approximately as much sugar as the same volume of soda! Diluting fruit juice with water can help reduce sugar content and minimize sugar exposure to your teeth. Choose whole fruit instead of juice when possible to obtain more nutrients and fiber with less sugar per serving.
  • Substances that dry out your mouth: These include alcohol and many medicines. Anything that dries the mouth increases the risk of dental plaque. If medications are the cause, talk with your health care provider about getting a fluoride rinse, or a fluoride gel with which to brush your teeth.
  • Pickles: Acid, typically provided by vinegar, is essential to the pickling process, giving pickles their sour, salty taste. It’s also what makes pickles a potential hazard to tooth enamel. Eating them more than once a day increases the risk of enamel wear by about 85%. Most people don’t eat pickles that often, however. Snacking on them in moderation may not noticeably affect dental health.
  • Alcohol: Saliva is one of our first defenses to dilute plaque and acids. It also has anti-bacterial properties. People who drink a lot of alcohol tend to have very dry mouths. If you already suffer from dry mouth, drinking alcohol will make it worse.
  • Wine: Anything that will stain a white table cloth will also stain teeth. Red wine contains substances known as chromogens that produce tooth-discoloring pigments. Furthermore, tannins in red wine tend to dry out the mouth and make teeth sticky, worsening stains. Even white wine may contribute to staining. Reds and whites both contain erosive acid, enabling stains from other foods or drinks to penetrate teeth more deeply.
  • Crackers and chips: Refined carbohydrates in saltines, crackers and chips are converted to sugar in the mouth very quickly, providing food for cavity-forming bacteria. Crackers also become mushy and sticky when chewed and fill spaces between your molars and teeth. Eating them in moderation is not likely to cause long-term problems, as long as you thoroughly brush and floss afterward.
  • Coffee: The brown stains that accumulate inside of a coffee mug are an example of how coffee drinking can stain your teeth over time. Coffee-stained teeth may become resistant to toothbrushing and more likely to be discolored again following a bleach treatment. Teeth with heavy coffee stains also tend to be sticky and attract food particles and bacteria.
  • Tea: Some black teas stain teeth more easily than coffee. Like red wine, black teas tend to have a high tannin content which promotes staining. Teas with fewer tannins, like green tea, white tea, and herbal tea, are not as likely to discolor teeth.
  • Citrus fruits and juices: A rich source of vitamin C, potassium, and other nutrients and good for you in many ways, but not for your teeth. Grapefruit and lemon juice are highly acidic and can erode tooth enamel over time. Orange juice tends to be less acidic, and many store-bought varieties are also fortified with teeth-friendly calcium and vitamin D. Always brush and floss as recommended after ingesting these.
  • Lemons and limes: The pH of straight lemons is 2. Sucking on lemons or limes with your front teeth hastens erosion of enamel from their front surface, yellowing and sensitivity.
  • Dried fruit: Contains the same amount of sugar as fruit that hasn’t been dried, plus it’s sticky and stays on your teeth.
  • Kombucha: A pH less than 7 is acidic. Kombucha’s pH is very low, about 2.5! Drinking this daily or often is likely to cause dental problems.
  • Vomit/acid reflux/bulemia: Such conditions can erode the insides of one’s teeth in a specific pattern by exposing teeth to an acidic bath of food that has already been digested.
  • Binge eating: This usually involves ingesting large amounts of sugary foods and drinks, which may lead to dental decay. Binge eating may also occur with another eating disorder such as bulimia where food is purged with vomiting. Because vomit is highly acidic, it can erode and damage teeth over time. Medical care and intervention is important to address such eating disorders.
  • Ice and frozen, or very cold, foods: Chewing ice is a seemingly harmless, unconscious habit but not good for teeth, since ice is so hard! It can easily dislodge a large, old filling or cause permanent damage to teeth with tiny cracks. These cracks can grow larger over time and ultimately cause a tooth to fracture. Select chilled water or drinks without ice to resist the urge to chew it. Coldness can also make teeth slightly more brittle. Remember, your mouth is generally warm. If you chew or bite on anything very dense, hard, or cold, like frozen nuts or pastries, etc., you may damage a tooth.
  • Smoking: Tobacco use dries out the mouth and increases the amount of plaque buildup around teeth. Smokers are more likely to lose teeth compared to nonsmokers due to gum disease. Also, tobacco use increases your risk of oral cancer. Seek help from your doctor or a support group to end this unhealthy habit.
  • Playing sports without a mouth guard or protection: Teeth are vulnerable to being damaged or knocked out during high impact sports like basketball, football, hockey, lacrosse, soccer, and wrestling, A proper sports helmet or mouth guard can help to cushion blows to the mouth, jaw, and head.
  • Tongue piercings: Highly discouraged by dentists, tongue piercings can negatively affect your health, and cause teeth to chip, break, and require dental work. Mouth jewelry encourages more bacteria buildup in the mouth and may also rub against the gums, causing permanent gum recession which can lead to sensitivity and even tooth loss.

While eating healthy foods and avoiding snacks and drinks that are high in sugar are good ways to prevent cavities, a good dental regime is essential for maintaining healthy teeth and gums. 

Remove plaque by brushing and flossing thoroughly, and visit your dentist regularly to detect any signs of early decay.

References:

  1. Academy of General Dentistry: “Nutrition – Children.”
  2. American Academy of Pediatric Dentistry: “Diet and Snacking.”
  3. American Dental Association (ADA). Source: www.mouthhealthy.org/.
  4. Columbia University College of Dental Medicine: “Mouth-Healthy Eating.”
  5. “Oral Care: Diet and Oral Health.” WebMD Medical Reference reviewed by Michael Friedman, DDS. WebMD, LLC. 03/31/14, 07/30/14.

{ Comments on this entry are closed }

Greek Style Dilled Peas with Potatoes: “Arakas me Patates”

by Diane, M.P.H, M.S.

Recipe photo: Greek Peas with Tomato and Dill

This Greek recipe (αρακάς με πατάτες, pronounced ah-rah-KAS meh pah-TAH-tes) combines peas, onions, garlic, tomatoes, potatoes , dill and lemon for a delicious main dish or vegetable side.

While vegetables are generally served as a side dish in America, in Greece it’s common to eat a plate full of vegetables as a main entree. Lathera dishes (oil foods) feature olive oil as the main source of fat. The classic Greek dish known as Arakas Latheros literally translates to “oiled peas,” and includes similar ingredients to those below, except for potatoes. Adding potatoes changes the name to “Arakas me Patates.”

The following traditional way of cooking peas is easy, delicious, heart-healthy, tastes even better the next day, and will most certainly become a family favorite. Just a few simple ingredients make the most delicious sauce imaginable. Try to use USDA organic ingredients when available, in order to reduce your family’s exposure to pesticides, herbicides and other chemicals. 

Serve with crusty wholegrain bread and feta cheese for a delightful meal!

Servings: 8-10

Ingredients:

  • 3/4 cup extra virgin olive oil
  • 4-6 onions, chopped
  • 4-6 cloves garlic, minced
  • 4 pounds fresh peas, shelled (about 5 cups) or frozen garden peas
  • 8 fresh plum tomatoes, chopped, or 2 jars/cans diced tomatoes
  • 2 pints grape tomatoes
  •  1 jar tomato paste
  • 4-6 Yukon Gold or other potatoes, scrubbed and quartered
  • 1 small bunch fresh dill, chopped (about 1+ cup)
  • 3-4 cups fresh water
  • Freshly ground black pepper to taste
  • Fresh or dried oregano and parsley, as desired 
  • Juice of 2 lemons
Directions:

  1. In a large saucepan or pot, heat the olive oil and sauté onions and garlic over medium heat until translucent, about 10-15 minutes. Do not brown.
  2. Once onions are soft, add tomatoes, tomato paste, potatoes, and pepper.
  3. Increase heat to high and cook for about 5 minutes. Stir in peas, dill, oregano, parsley and just enough water to cover ingredients.
  4. Cover partially and simmer over low heat for about 20-30 minutes, or until peas and potato are soft. Stir in lemon juice. Remove lid during last 5 minutes of simmering.

 Variations:

  • Chopped carrots and/or fennel may be added to this recipe.
  • Add additional tomatoes for more sauce.

Stewed peas with carrots added.

 

καλή όρεξη (kah-LEE OR-ex-ee)

Enjoy your meal!

 

{ Comments on this entry are closed }

FDA Warning Regarding Powdered Pure Caffeine

by Diane, M.P.H, M.S.

While caffeine occurs naturally in coffee and tea, it is being added increasingly to energy drinks and candy. The only time the Food and Drug Administration (FDA) has approved the addition of caffeine to a product was for soda in the 1950s. It never anticipated so many caffeinated products would eventually become available, with caffeine now being added to a variety of products, including sunflower seeds, snack chips, and marshmallows.

“Caffeinated products, starting with the energy drinks in the last five to seven years, are now getting into all kinds of products,” said Jim White, a registered dietician and spokesman for the Academy of Nutrition and Dietetics. “I don’t think people are keeping track of the amount” they’re consuming.

The FDA says it’s generally safe to consume up to 400 milligrams of caffeine a day, the equivalent of 4-5 cups of coffee. However, many people are naturally sensitive to the effects of caffeine and should avoid or minimize it.

The FDA’s Center for Food Safety and Applied Nutrition issued a consumer warning in July, 2014, regarding powdered pure caffeine marketed directly to consumers and recommends avoiding these products. The FDA is especially concerned about powdered pure caffeine sold in bulk bags over the internet.

Dangers of caffeine powder:

  • These products are essentially 100 % caffeine. Even small amounts can lead to a rapid heartbeat, seizures and death.
  • A teaspoon of pure caffeine powder, which can be purchased online, is roughly equivalent to the amount of caffeine in 25 cups of coffee.
  • The Food and Drug Administration is urging consumers to avoid using pure caffeine powder, a potent substance linked to the deaths of two young men.
  • Pure caffeine is a powerful stimulant and very small amounts may cause accidental overdose. Parents should note that these products may be attractive to young people.
  • Symptoms of caffeine overdose can include rapid or dangerously erratic heartbeat, seizures and death. Vomiting, diarrhea, stupor and disorientation are also symptoms of caffeine toxicity. These symptoms are likely to be much more severe than those resulting from drinking too much coffee, tea or other caffeinated beverages.
  • Calling it “pharmaceutical-grade caffeine,” the Center for Science in the Public Interest has said powdered caffeine is often marketed as an athletic performance enhancer or a weight-loss aid and can be bought for as little as $10 for 8 ounces.

Deaths associated with caffeine powder:

  • Logan Stiner, an 18-year-old high-school senior from Ohio, died in May after taking caffeine powder that his parents later found in a small bag.
  • James Wade Sweatt, a 24-year-old from Georgia, purchased caffeine powder from a supplement company named Hard Rhino on Amazon.com. and died in June after falling into a coma following his use of pure caffeine. He thought the product would help him avoid the sugar in energy drinks and soda.

Who should know about this?

  • All consumers seeking caffeinated products should be aware of the potentially high potency of these powdered pure caffeine products.
  • Parents should be aware that teenagers and young adults may be drawn to these products for their perceived benefits.

What should you do?

  • Avoid powdered pure caffeine.
  • Note that it is nearly impossible to accurately measure powdered pure caffeine with common kitchen measuring tools and you can easily consume a lethal amount.
  • If you believe that you are having an adverse event related to caffeine, stop using it and seek immediate medical care or advice.
  • The FDA wants to know about adverse events associated with powdered pure caffeine and other highly caffeinated products. You or your health care provider can help by reporting these adverse events to FDA in the following ways:
    • By phone at 240-402-2405
    • By email at CAERS@cfsan.fda.gov

Why this advice is important:

  • Pure caffeine products are potentially dangerous, and serious adverse events can result, including death. People with pre-existing heart conditions should not use them.
  • Even small amounts can lead to a rapid heartbeat, seizures and death, the FDA said Tuesday. A teaspoon of caffeine powder, which can be purchased online, is equivalent to 25 cups of coffee.
  • The Center for Science in the Public Interest, a health advocacy group, has petitioned the FDA to ban retail sales of pure caffeine as a dietary supplement.
  • The FDA is considering regulatory action to address concerns over pure caffeine powder. Senators Sherrod Brown (D., Ohio) and Richard Blumenthal (D., Conn.) have joined the parents of Mr. Stiner and Mr. Sweatt in asking the FDA to ban the substance.
  • Caffeine powder can still be purchased from a supplement company named Hard Rhino on Amazon.com. Hard Rhino and Amazon have not responded to requests for comment. 

 References:

  1. “FDA Consumer Advice on Powdered Pure Caffeine.” Food and Drug Administration. (Source: www.fda.gov/…/SafetyAlertsAdvisories/u…)
  2. “FDA issues warning about pure caffeine powder-WPTV.com (Source: www.wptv.com/…fda-issues-new-warning-about-pure-caffeine-powder-…) 12/24/14.
  3. Hampton, T. “FDA Alert on Pure Caffeine Powder.” Journal of the American Medical Association (JAMA). (Source: jama.jamanetwork.com/article.aspx?articleid=1899186) 08/27/14.
  4. Tracy, Tennille. “FDA Warns Against Using Caffeine Powder: Potent Substance Linked to Deaths of Two Young Men.” 12/16/14.
  5. “Tragic Deaths Highlight the Dangers of Powered Pure Caffeine.” Food and Drug Administration. (Source: blogs.fda.gov/fdavoice/…/rragic-deaths-hi…) 12/16/14.

{ Comments on this entry are closed }

Patzaria Salata: Beet and Garlic Salad

by Diane, M.P.H, M.S.

Greek beet salad is a delicious combination of beets, garlic, olive oil and vinegar which is easy to prepare, inexpensive, heart-healthy, and often served cold. Most of the work can be done well ahead of serving time. Patzaria Salata is also called “Pantzaria Salata” (παντζάρια σαλάτα, pronounced pahnd-ZAH-reeyah sah-LAH-tah) in some parts of Greece. Here it is shown without onions and parsley.

Servings: 6-8

Ingredients:

  • 2  pounds cooked sliced fresh beets or 2/1-pound cans or containers cut red beets
  • 4-6 cloves garlic, minced
  • 1/2 cup olive oil
  • 1/2 cup red wine vinegar
  • Fresh ground pepper and salt (optional)

Directions:

  1. Combine ingredients and allow to marinate several hours before serving.
  2. This salad should be spicy, so add enough pepper and salt.
  3. Serve Patzaria by itself, on a bed of baby spinach or other salad greens, with crumbled Feta cheese, or Greek yogurt and warm pita bread.

Tips:

  • To retain nutrients and color, boil, bake or steam fresh beets for the shortest time without peeling first. The skin will easily rub off under cold running water after they are cooked.
  • To remove beet juice from fingers, rub with wet salt and lemon juice and then wash with soap and water. For cutting boards and plastic containers, use a bleach solution.
  • Costco now sells USDA organic, whole cooked beets in 1-pound plastic containers.

{ Comments on this entry are closed }

Patzaria Salata: Beet and Garlic Salad With Onion and Parsley

by Diane, M.P.H, M.S.

Beet Recipe

Greek-style beet salad, “Patzaria Salata” (pah-DZAR-ee-ah) is a delicious combination of beets, garlic, oil, and vinegar which is easy to prepare, inexpensive, heart-healthy, and often served cold. Most of the work can be done well ahead of serving time.*

Servings: 6-8

Ingredients:

  • 2 pounds of fresh medium red beets with greens attached
  • 4-6 cloves of garlic, minced
  • 1/2 cup red wine vinegar
  • 1/2 cup olive oil
  • 2 small red or white onions, thinly sliced (optional)
  • Chopped parsley
  • Fresh ground pepper
  • Salt (optional)

Directions for fresh beets:

  1. Cut off beet tops, not too close to the bulb, leaving about 2 inches of stem on them. Wash beets well. Keep sound, tender beet greens, wash well and pat-dry.
  2. Place beets in a large pot and cover with cold water.
  3. Using high heat, bring beets to a boil. Cover and boil for 20-30 minutes, depending on their size, until tender (Insert a pointy knife or fork into the beets to check tenderness). When ready, rinse under cold water.
  4. Drain the beets. Remove the skins while hot or when just cool enough to handle (The skin usually slips off easily). You can wear disposable plastic or latex kitchen gloves when peeling skins to prevent beet juice from staining your hands red.**
  5. Slice beets into 1/4-inch thick round slices.
  6. When the beets are almost done cooking, boil the beet greens in another large pot of salted water for 5-10 minutes, until tender. Since younger beet greens cook faster than more mature ones, after 5 minutes of cooking, test greens every few minutes until done.
  7. Use tongs, a slotted spoon, or strainer to remove greens from water and drain in a colander. Arrange greens in the center of a large serving plate or add them to sliced beets.
  8. Combine garlic, vinegar, oil, onions, parsley, pepper and salt. Shake well and pour this dressing over the beets and allow to marinate for 2 or more hours before serving.
  9. Serve Patzaria by itself, or on a bed of baby spinach or other salad greens, with crumbled Feta cheese, or Greek yogurt and warm pita bread.

Tips:

  • To retain nutrients and color, boil, bake or steam beets for the shortest time without peeling first. The skin will easily rub off under cold running water after they are cooked.
  • To remove beet juice from fingers, rub with wet salt and lemon juice and then wash with soap and water. For cutting boards and plastic containers, use a bleach solution.
  • If using already cooked, sliced fresh red beets or 2 1-pound cans or containers of sliced beets (discard liquid), skip to #8.
  • Costco now sells USDA organic, whole cooked beets in 1-pound plastic containers.

 *Greek beet salad is also called “Pantzaria Salata” (παντζάρια σαλάτα, pronounced pahnd-ZAH-reeyah sah-LAH-tah) in some parts of Greece.

**Beets should be stored in the refrigerator, if they are to be used at a later time.

{ Comments on this entry are closed }

← Previous Entries

Next Entries →