Phillips – Sauteed  Crab Cakes with Fire and Ice Salsa                                                                                                                                   

     This recipe was featured in Restaurant Hospitality Magazine

Sauteed  Crab Cakes  with Fire and Ice Salsa

Yield: 12 servings

Source: Alexa Hart Bosshardt,MPS, RD, LD/N Culinary Nutritionist for Phillips Foods, Inc.

INGREDIENTS            

Fire and Ice Salsa

Yield: about  3 c.

12  - 3 oz.  Phillips Crab Cakes

1- 1/2  c. 1/4″ diced peeled seedless cucumber

1- 1/2  c. 1/4″ diced fresh strawberries

2 tbsp. chiffonade  fresh basil leaves

2 tbsp. chiffonade  fresh mint  leaves

2 tsp. finely minced fresh seeded or pickled jalapeno  pepper

1/3 c. aged balsamic vinegar

1 tbsp. clover honey

DIRECTIONS

1. Prepare crab cakes according to package directions.

2. To prepare  salsa combine all ingredients together  in medium bowl. Cover  and chill 1-3 hours before serving to allow flavors to blend.

3. To serve plate each  sauteed crab cake with approx. 1/4 c. salsa. Garnish with fresh mint  and/or basil leaves.

Find more delicious recipes featuring Florida Strawberries at www.FlaStrawberry.com

“Water, water everywhere nor any drop to drink” is the quote from the Rime of the Ancient Mariner by Samuel Taylor Coleridge describing the Ancient Mariner in the early 1800’s who is stuck at sea. Many of us in Florida enjoy cycling either along A1A at the edge of the Atlantic Ocean, following the Gulf on the west coast or through routes that include views of lakes, ponds or rivers. All that water, yet not a drop to drink! Although it is important all year long to plan ahead and stash enough fluid and snacks for a long ride, it is critically important to be prepared to stay hydrated in the extreme heat and humidity of a South Florida summer.

Water is the most crucial nutrient to replenish in the heat and should be consumed just prior to exercising as well as during regular intervals while on the bike or any exercise of long duration. In addition, electrolytes and carbs need to be replenished as we sweat and burn calories.  Your individual hydration and refueling needs will vary depending on many factors, including height, weight, degree of conditioning, the amount you perspire and your body’s metabolism. Humidity actually hinders the body’s ability to cool itself as it sweats and, thus, accelerates dehydration.  A starting guideline would be to drink about 4-6 oz. water every 15-20 min. and consume somewhere between 30-60 g. carbs per hour. One sign of sufficient hydration is when urine passed is either light in color or clear.

 Enhanced waters and sports drinks are appropriate hydration choices when exercising 60-90 min. or more to ensure the body is replacing electrolytes, especially sodium, lost in sweat. These choices may also include added potassium, an electrolyte that also plays an important role in the body’s ability to maintain proper acid-base and fluid balance, and the minerals calcium and magnesium, which are also lost in sweat.  Sports drinks will also provide carbs to help the body replenish depleting glycogen stores.

 Although sodium is the electrolyte we lose the most of during exercise, potassium is the electrolyte many American diets are deficient in. Any diet that is more centered on highly processed, prepackaged “convenience” foods and chain restaurant selections is likely to easily contain thousands of milligrams of sodium. The current Dietary Guidelines for Americans set the recommended daily sodium intake at 2300 mg. or the equivalent of about 1 tsp. of salt. Of course, any endurance athlete is going to take that guideline with, well…a grain of salt. However, the need for more sodium shouldn’t overshadow the body’s need for adequate potassium, as well.

The Dietary Reference Intake for potassium is 4700 mg. Potassium is fairly abundant in a diet that emphasizes fresh and dried fruits, vegetables, legumes, nuts, dairy and meat. In addition, potassium is often added in small amounts to sports drinks and to gu, gels, gummy chews and other specially formulated performance aids.

The chart, below, highlights some foods that are naturally high in potassium, as well as many other nutrients:

Watermelon-Jicama Salad with Citrus Herb Splash

One way to stay hydrated throughout the day is to choose foods that are high in water. This simple and refreshing salad will help replace water lost in that summer heat!

Yield: about 6 servings (1/2  c. per serving)

Per 1/2 c. serving: 40 Calories, 0 g. fat., 0 g. protein, 10 g. carbs, 8 g. sugar, 2 mg. sodium, 136 mg. potassium, 10% DV Vit A, 20% DV Vit C

 1 lb. seedless watermelon cut into ½” cubes (about 3 c.)

2 oz. peeled and julienned Jicama* (about 1 c.)

2 tbsp. orange juice

1 tbsp. lemonade concentrate

½ tsp. each “chiffonade” (finely julienned) fresh basil and mint leaves

Optional: Balsamic Reduction Drizzle

To make Balsamic Reduction: Gently simmer 1 c. Balsamic vinegar down to 1/4 c. Stir in ½ tsp. honey while hot. Cool and pour into squeeze bottle. Drizzle ½ tsp. per salad portion, if desired.

Mix watermelon and jicama together in medium bowl. In small separate bowl, whisk juices and herbs together with a fork and gently toss with fruit. Chill until ready to serve.

• Jicama is a crunchy tuber (actually a legume) that can be found in many grocery stores in South Florida or ordered from a produce manager, if not available.

 Super Summer Salsa!

Salsa and whole grain tortilla chips are a quick and easy snack to help replenish sodium lost in sweat during your ride. This salsa is “fortified” with complex carbs and protein from the beans and healthy fat from the avocado.

 Makes about 3 c.

Per ¼ c. serving (Salsa only) : 35 Calories, 1 g. fat, 2 g. protein, 5 g. carbs, 1 g. sugar, 270 mg. sodium, 38 mg. potassium, 10% DV Vit A, 8% DV Vit C

 2 c. Mild, Medium or Hot Tomato Salsa of choice

½ c. canned black beans, drained and rinsed

½ c. (about 3 oz.) diced fresh mango

1  whole (about 4 oz.) diced fresh ripe avocado

1 tbsp. minced fresh cilantro

 1. In medium mixing bowl, gently fold all ingredients together.

2. Serve with whole grain or multigrain dipping chips of choice.

by Alexa Bosshardt, MPS, RD, LD/N

 “Water, water everywhere nor any drop to drink” is the quote from the Rime of the Ancient Mariner by Samuel Taylor Coleridge describing the Ancient Mariner in the early 1800’s who is stuck at sea. Many of us in Florida enjoy cycling either along A1A at the edge of the Atlantic Ocean, following the Gulf on the west coast or through routes that include views of lakes, ponds or rivers. All that water, yet not a drop to drink! Although it is important all year long to plan ahead and stash enough fluid and snacks for a long ride, it is critically important to be prepared to stay hydrated in the extreme heat and humidity of a South Florida summer.

 Water is the most crucial nutrient to replenish in the heat and should be consumed just prior to exercising as well as during regular intervals while on the bike or any exercise of long duration. In addition, electrolytes and carbs need to be replenished as we sweat and burn calories.  Your individual hydration and refueling needs will vary depending on many factors, including height, weight, degree of conditioning, the amount you perspire and your body’s metabolism. Humidity actually hinders the body’s ability to cool itself as it sweats and, thus, accelerates dehydration.  A starting guideline would be to drink about 4-6 oz. water every 15-20 min. and consume somewhere between 30-60 g. carbs per hour. One sign of sufficient hydration is when urine passed is either light in color or clear.

 Enhanced waters and sports drinks are appropriate hydration choices when exercising 60-90 min. or more to ensure the body is replacing electrolytes, especially sodium, lost in sweat. These choices may also include added potassium, an electrolyte that also plays an important role in the body’s ability to maintain proper acid-base and fluid balance, and the minerals calcium and magnesium, which are also lost in sweat.  Sports drinks will also provide carbs to help the body replenish depleting glycogen stores.

 Although sodium is the electrolyte we lose the most of during exercise, potassium is the electrolyte many American diets are deficient in. Any diet that is more centered on highly processed, prepackaged “convenience” foods and chain restaurant selections is likely to easily contain thousands of milligrams of sodium. The current Dietary Guidelines for Americans set the recommended daily sodium intake at 2300 mg. or the equivalent of about 1 tsp. of salt. Of course, any endurance athlete is going to take that guideline with, well…a grain of salt. However, the need for more sodium shouldn’t overshadow the body’s need for adequate potassium, as well.

 The Dietary Reference Intake for potassium is 4700 mg. Potassium is fairly abundant in a diet that emphasizes fresh and dried fruits, vegetables, legumes, nuts, dairy and meat. In addition, potassium is often added in small amounts to sports drinks and to gu, gels, gummy chews and other specially formulated performance aids.

 The chart, below, highlights some foods that are naturally high in potassium, as well as many other nutrients:

Watermelon-Jicama Salad with Citrus Herb Splash

One way to stay hydrated throughout the day is to choose foods that are high in water. This simple and refreshing salad will help replace water lost in that summer heat!

Yield: about 6 servings (1/2  c. per serving)

Per 1/2 c. serving: 40 Calories, 0 g. fat., 0 g. protein, 10 g. carbs, 8 g. sugar, 2 mg. sodium, 136 mg. potassium, 10% DV Vit A, 20% DV Vit C

 1 lb. seedless watermelon cut into ½” cubes (about 3 c.)

2 oz. peeled and julienned Jicama* (about 1 c.)

2 tbsp. orange juice

1 tbsp. lemonade concentrate

½ tsp. each “chiffonade” (finely julienned) fresh basil and mint leaves

 Optional: Balsamic Reduction Drizzle

To make Balsamic Reduction: Gently simmer 1 c. Balsamic vinegar down to 1/4 c. Stir in ½ tsp. honey while hot. Cool and pour into squeeze bottle. Drizzle ½ tsp. per salad portion, if desired.

 1. Mix watermelon and jicama together in medium bowl. In small separate bowl, whisk juices and herbs together with a fork and gently toss with fruit. Chill until ready to serve.

• Jicama is a crunchy tuber (actually a legume) that can be found in many grocery stores in South Florida or ordered from a produce manager, if not available.

Super Summer Salsa!

Salsa and whole grain tortilla chips are a quick and easy snack to help replenish sodium lost in sweat during your ride. This salsa is “fortified” with complex carbs and protein from the beans and healthy fat from the avocado.

 Makes about 3 c.

Per ¼ c. serving (Salsa only) : 35 Calories, 1 g. fat, 2 g. protein, 5 g. carbs, 1 g. sugar, 270 mg. sodium, 38 mg. potassium, 10% DV Vit A, 8% DV Vit C

  2 c. Mild, Medium or Hot Tomato Salsa of choice

½ c. canned black beans, drained and rinsed

½ c. (about 3 oz.) diced fresh mango

1        whole (about 4 oz.) diced fresh ripe avocado

1 tbsp. minced fresh cilantro

 1. In medium mixing bowl, gently fold all ingredients together.

2. Serve with whole grain or multigrain dipping chips of choice.

Mini Pumpkin Parfaits

Makes 12 “mini” parfaits

1/3 c. Pasteurized egg whites, room temperature

¼ c. granulated sugar

¼ c. Light Brown Sugar

1 tbsp. (1 packet) Unflavored Knox gelatin

¾ c. Nonfat (skim) Canned Evaporated Milk

1 ¾ c. (1 – 15 oz. can) solid packed Pumpkin (not Pumpkin Pie Filling)

½ c. Breakstone Light or Reduced Fat Sour Cream

½ tsp. freshly grated orange zest

1 tbsp. Cinnamon

1 tsp. Vanilla extract

16 ea. Nabisco or other brand Gingersnaps, processed to crumbs

1. Beat egg whites in glass (or bowl other than plastic) until foamy peaks form. Slowly add sugar, while beating on high, until stiff peaks form.
2. In 2 qt. mixing bowl, mix brown sugar and gelatin together. In small saucepot heat milk to the boiling point and pour over gelatin mixture, stirring to dissolve. Add all remaining ingredients, except Gingersnap crumbs, to the 2 qt. bowl and beat on low speed until combined.
3. Gently fold egg whites into pumpkin mousse mixture with a rubber spatula
4. Layer ½ tbsp. crumbs, then 1 oz. mousse then ½ tbsp. crumbs, then 1 oz. mousse in dessert glasses. Cover and chill until ready to serve.

Optional: Fat Free Whipped Topping and a whole Gingersnap cookie garnish

Alexa Bosshardt, MPS, RD, LD/N is a Culinary Nutritionist with FitCulinary, LLC who has over 30 years experience developing recipes and new products and providing nutrition support to restaurant chains and food manufacturers. alexa@fitculinary.com

On the “Clean Label” Bandwagon

Alexa Bosshardt, MPS, RD, LD/N

Culinary Nutritionist, FitCulinary, LLC

Are foods with “clean labels” more healthful for you? Consumers who acknowledge looking for “clean labels” on food packages are generally looking at ingredient statements to evaluate whether they can pronounce and understand the words. With that said, even vitamins and minerals, such as the B vitamin “thiamin mononitrate” might be misconstrued as a harmful chemical by those not educated in the common names of such nutrients. Although not viewed as a widespread trend, per se, consumers who are making an effort to become more health conscious often read ingredient statements and will make purchasing decisions based on the perceived healthfulness of the food, which often includes a consideration of the number and type of ingredients the food contains. 

Food colors, flavors, antioxidants and other preservatives and processing agents generally are used for functionality, as well as to make a food product look and taste good. Yet, a clean label “purist” will likely eschew any and all ingredients that aren’t “familiar”. In her 2009 book, The Complete Idiot’s Guide to Eating Clean, author Diane Welland, MS, RD suggests emphasizing whole, unrefined foods and those with the greatest nutrient density for optimal health and wellness. To follow a “clean diet” implies eliminating highly processed foods.

The power of “natural”

“Natural” may be a powerful keyword for consumers looking for clean labels. However, the term “natural” is not entirely defined by the Food and Drug Administration (FDA), even though there have been consumer complaints and, even, lawsuits filed over the years against manufacturers for making inconsistent product claims, creating consumer confusion and falsely advertising products as “natural”.

According to the FDA, “natural” should only be used to describe foods that are still in a fresh or whole state or that have only been “minimally processed”. A food can not be labeled “natural” if it has added colors, artificial flavors or synthetic substances, such as chemical preservatives, used in the processing. The FDA allows any type of whole or ground spices, spice extracts and essential oils to be labeled “natural flavors”.

“Minimally processed” is defined as those applications necessary to make a food edible, safe for consumption, and to preserve the food. Such processes include milling, cooking, smoking, freezing or drying. To that extent, canned fruits, vegetables and legumes should be generally accepted as “minimally processed” and, thus, “natural”, as long as they are not canned with chemical preservatives. A label for canned small white beans, which reads, “small white beans, water and salt” should also be considered a “clean label.”

More “Bang for the Buck”?

Some professionals in the nutrition supplements industry might suggest a dichotomy exists between the “health conscious” retail versus the supplements industry consumer.  “Dietary supplements”, according to the FDA, include products with added vitamins, minerals, herbs or other botanicals, amino acids and, possibly, substances purported to be energy stimulating, muscle building, physiologically supporting or performance enhancing.

Although there is a growing trend for manufacturers of dietary supplements to provide the FDA and Federal Trade Commission (FTC) scientific support for the safety and efficacy on their products*, some supplements manufacturers may include exaggerated claims about their products. They may choose to include more detailed nutrition information about the product, as well. This can lead a consumer to believe the supplement is more nutritious than a food. An example of this is a protein powder supplement, either derived from egg, soy or milk protein, for which the label will include a list of all the amino acids per serving. Thus, even though the consumer may not be able to pronounce or understand “histidine”, “lysine” or “methionine”, which are three of the essential amino acids commonly found in high quality protein foods, the perception may be that the supplement is nutritionally superior to the food because more, as opposed to less information is provided on the label. On a standard FDA retail food label, this information is only communicated as grams of protein on the Nutrition Facts panel. 

The Bottom Line

Consider the health benefits associated with consuming fresher, less processed foods. At the same time, though, do not be negative about or mistakenly impressed by ingredients that are unfamiliar.

* JISSN 2010 7:7, “ISSN Exercise and Sports Nutrition Review: Research and Recommendations”, http://www.jissn.com/content/7/1/7

Alexa Bosshardt, MPS, RD, LD/N is a Culinary Nutritionist with FitCulinary, LLC who has over 30 years experience developing recipes and new products and providing nutrition support to restaurant chains and food manufacturers. You can reach Bosshardt at alexa@fitculinary.com, and try some of her “clean” recipes below:

Spiced Cran-Mango Relish

Yield: 1 ½ c. sauce (serving size: 2 tbsp.)

1 c. (4 oz.) fresh cranberries

2 tbsp. orange juice

½ tsp. ground ginger

1/2 c. diced mango (fresh or frozen)

¼ c. Polaner® All Fruit with Fiber Orange Spreadable Fruit

1. Combine all ingredients together in 1 qt. pot. Bring to a boil, stirring. Reduce heat to low and cook, just until cranberries begin to “pop”, about 5 min.
2. Serve warm or chilled.

Serving: 2 tbsp

30 Calories.  7 g. carbs.  1 g. dietary fiber.

No fat, no cholesterol, no sodium, no protein. All natural sugars

Wild and Brown Rice Turkey Salad

Yield: about 2 ½ c. salad (4 servings @ 2/3 c. ea.)

1 ½ c. cooked wild and brown rice*

1 c. (4 oz.) diced, cooked turkey

¼ c. grapes (red or green or a mix of both), halved

1/4 c. dried cranberries (Craisins or other brand)

¼ c. pecan pieces

¼ c. chopped celery

1 scallion, minced

Tarragon Vinaigrette (yield about ¼ c.):

1 tbsp. olive oil

1 tsp. minced fresh Tarragon

2 tbsp. cranberry juice

1 tbsp. Tarragon Vinegar

1 tsp. Brown Rice Syrup

Sea salt and freshly ground black pepper, as needed

      1. Combine all salad ingredients. Whisk all dressing ingredients together. Chill until ready to serve.

* Easy Wild and Brown Rice Blend:

Yield: 1 ½ c. cooked

1 tsp. olive oil

¼ c. chopped onion

¼ c. chopped Portabella or baby bella mushrooms

½ c. dry Wild and brown rice blend

1 c. low sodium, natural chicken broth or homemade chicken or vegetable stock

1. Heat olive oil over medium heat in 1 qt. saucepot. Sauté onion until translucent, then add mushrooms and sauté until soft. Stir in rice until well coated.

2. Stir in chicken broth, bring to a boil then reduce heat to low. Cook, covered, 20 to 45 minutes, depending on rice blend.

Serving: about 2/3 c.

260 Calories   9 g. fat    1.5 g. saturated fat    0 g. trans fat   20 mg. cholesterol

220 mg. sodium  32 g. carbs   3 g. dietary fiber   10 g. sugars   12 g. protein

How much is “too much”?

According to research conducted by Dr. Richard Johnson, author of  The Sugar Fix,  many Americans consume as much as a half pound of sugar per day. Even if you never open a packet of sugar, eat a candy bar or put jam or jelly on your toast, chances are the combination of the “natural” and hidden sugars in the foods you consume still contain enough sugar to categorize you as a “typical”. Be aware that products labeled “no added sugar” might still be high in naturally occurring sugars. There is virtually no chemical difference between added and natural sugars. Sugar is sugar. Leading health organizations suggest we consume no more than 10% of our daily Calories from sugar; regardless of the source. That would translate into just 200 sugar Calories (50 g.) or about ¼ cup of sugar for someone on a 2000 Calories per day diet. An August 2009 report in the Journal of the American Dietetic Association estimates that nearly 17% of the Calories in the typical American diet come from added sugars alone.

Hey, there, “Sweetie”

We are all born with an innate preference for sweet. What baby wouldn’t prefer strained apricots to strained peas? Many children and adults alike today choose soda, juice flavored beverages or sweetened waters over plain water. Even if the sweetness comes from nonnutritive sweeteners or sugar substitutes, such as aspartame, sucralose or stevia, the beverages of choice are sweet. Sugar does more than make the food and beverages we crave taste good. It is considered a “functional ingredient” that adds texture and color to baked and canned goods, preserves jams and jellies, enhances creaminess in frozen confections and “balances” saltiness.

Does Sugar Make You Fat?

Let’s face it: Over two-thirds of all Americans are either obese or just plain overweight. We are quick to blame the fast food industry and restaurants, in general, for serving portions that are more appropriate for a small village than one average person. Many blame food manufacturers for loading up foods with added sugars and, in particular, high fructose corn syrup (HFCS) to explain why so many can not achieve and maintain a desirable weight. It is true that research has found an excessive intake of high fructose corn syrup (HFCS) may lead to metabolic abnormalities and insulin resistance in some people. In general, though,  since most sugar merely contributes carbohydrate Calories but no other nutritional value to the diet, excessive sugar Calories of any type can displace more nutrient-dense food choices.  Bottom line (pun intended): consuming more Calories from any source that the body does not need can effectively be stored as fat until the body needs those reserves.

Watch the Sugar Rush

One reason to choose fluids as opposed to solid food during exercise and afterwards is to expedite the input: it is more time efficient to drink than to eat. Many “energy” drinks are full of sugar and/or supply “energy’ in the form of B vitamins, amino acid derivatives, such as taurine and carnitine, and central nervous system stimulants, such as caffeine and/or guarana. Although some sugar and, in particular, lower glycemic sugars, may be an important and accepted part of the hydration and performance enhancing equation, knowing how much sugar and the types of sugars you are consuming are important factors in determining the role that any beverage choice plays in an overall training diet. When possible, consume a simple sugar in a “mixed nutrient food” that includes some protein, fiber and fat, can help moderate the subsequent rise in blood sugar. For example, consider eating a whole apple, spread with 1-2 tbsp. natural peanut butter or almond butter, instead of drinking the equivalent amount of Calories in just apple juice.

Moo vs. Gu

 Think milk is “kids’ stuff?” Plain nonfat or even flavored low-fat milks, such as chocolate milk, provide a nutrient-rich alternative to soda or high Calorie enhanced, flavored waters. Milk is an excellent source of protein, calcium, potassium, magnesium and Vitamin D. For those who are concerned about the “sugar” in milk, remember that the sugar in white milk is lactose or milk sugar, which has the same Calories per gram as other sugars but is less “sweet” and produces a much lower glycemic response. Try a fortified milk, such as High Protein Chocolate Boost® with 15 g. of protein per 8 oz. serving and 240 Calories as a nutrient rich addition to your training diet. The International Journal of Sport Nutrition and Exercise Metabolism, 16(1)78-91 supports chocolate milk as an example of a great post exercise recovery choice.

Energy gels and “gummies”, such as Gu Energy Gel®, Gu Chomps™, Luna Sport™  Moons and Cliff Shot Bloks® are examples of carbohydrate based energy supplements that contain a number of different sugars, including maltodextrin, tapioca syrup, organic brown rice syrup, fructose and/or cane sugar. They are a source of quick, portable energy and come in lots of great flavors. Each serving provides about 100 Calories. They are a source of sugar and other carbs, but provide no fat or protein. They are concentrated, solid forms of carbohydrate energy and, thus, should be complemented with water or other appropriate fluid for hydration.

Become “Sweet Smart”

Many leading health organizations, including the American Dietetic Association and the American Medical Association confirm there is very little difference in the chemical composition, as well as the Calories and the body’s method of metabolizing most forms of sugar. All nutritive sugars, except the polyols, contain about 4 Calories per gram. Below is a look at some popular and commonly used sugars:

Agave syrup or nectar is often labeled as “low glycemic”, meaning that it does not cause as rapid a rise in blood sugar as sucrose. Its glycemic index is, actually, about one fifth that of table sugar. Agave contains about 20 Calories per tablespoon.

Brown Sugar comes in ‘light” and “dark” forms and is, basically, refined sugar with a molasses-type syrup added for color and flavor.

Fructose and glucose are the two molecules that make up sucrose. Fructose is about one and a half time sweeter than sucrose. Fructose on a food label often is perceived as more “natural” because it is fruit sugar. However, an Oct 2009 Tufts University Heath and Nutrition Letter article discusses that a diet high in fructose may decrease insulin sensitivity and increase fat deposits in the liver.

Honey, which is often perceived as being more “natural” and, thus, more healthful, is higher in fructose than sucrose (table sugar) and actually has more Calories per teaspoon (20 Calories) than sugar (16 Calories). Since fructose is sweeter than table sugar, a benefit to choosing honey would be that one would use less of it.

Maltodextrins are sugars that are more easily digested and not as sweet as other simple sugars. They contain the same 4 calories per gram as other sugars.

Molasses and, in particular, unsulfured blackstrap molasses is a tough taste to acquire for your morning coffee. Yet, it is a great, low glycemic sugar that is a pretty decent dietary source both of calcium and iron, as well as potassium and magnesium. “Blackstrap” molasses comes from the third and final boiling of the sugar syrup and has the strongest flavor of all products labeled “molasses”.

Polyols or sugar alcohols, such as maltitol, mannitol, xylitol, sorbitol and isomalt are reduced-Calorie sugars that do not promote tooth decay or cause cavities and do not spike blood sugar levels. They are generally used in chewing gums, dietetic candy designed for diabetics and other baked goods. Some polyols can have a laxative effect if consumed in large quantities. They have about half the calories of sugar.

Sucrose is what we refer to as “table sugar”. Sugars are characterized by how sweet they are, relative to sucrose, Sucrose on a label is typically listed as cane sugar or beet sugar and contains 16 calories per teaspoon.

Turbinado sugar (as in those cute burlap packets of Sugar in the Raw®) is granulated sugar with a light brown color and a slight molasses color. It is perceived as being more “natural” because it is less refined. Nope. Sorry, not more healthy.

Banana Bran Muffins 

These “hearty” muffins (over 2 ¼ oz. ea.) get their fat mostly from healthy Canola oil and their sweetness from low-glycemic Agave and the natural sugar in the banana!

Yield: 12 count                         

 Dry Ingredients:
¾ c. all purpose flour
¾ c. whole wheat flour
¼ c. dark brown sugar
¼ c. wheat bran
1 tsp. baking soda
1 tsp. baking powder
¼ tsp. salt

Wet Ingredients:

¼ c. Agave nectar
1 whole egg
¼ c. All Whites® (or other brand) Liquid Egg whites
¼ c. nonfat (skim) milk
1/3 c. Canola oil
1 ripe banana, pureed
1 tsp. vanilla extract
Optional: ¼ c. 70% dark chocolate chips*
Topping: 1 additional tablespoon wheat bran

Preheat oven to 350 F. and paper line or spray with pan oil 12 muffin tins.
1. 1n 1 qt. bowl blend all dry ingredients together well
2. In separate 1 qt. bowl, beat all wet ingredients together at high speed 1 minute.
3. Gently fold dry ingredients into wet, mixing just until moistened. Do not over mix.
4. Use an ice cream scoop to fill muffin cups. Sprinkle additional bran on top, if desired.
5. Bake at 350 F. approx. 15 minutes or until centers are just dry. Do not over bake. Store in airtight container. Freeze, if desired.

*Recipe analyzed WITH chocolate chips because they’re not an “option” for me!

Charlotte County Health Fair Sausage and Shrimp Jambalaya
Who Dat say you can’t make a healthy Cajun dish?

Yield: About 8 c. (8 – 1 c. portions)

1 tbsp. olive oil
¼ c. (1 oz.) diced green pepper
3 oz. diced onion
1 oz. diced celery
1 tbsp. minced garlic
8 oz. (1/2 lb.) Jennie-O® Turkey Store Lean Smoked Turkey Sausage, sliced  ¼” pieces
1 c. canned diced tomatoes with juice
2 c. reduced sodium chicken broth
1 Bay Leaf
1 tsp. Blackening Seasoning, such as Chef Paul Prudhomme’s® “Magic”
½ tsp. dried thyme leaves
¼ tsp. dried oregano leaves
1 c. brown rice
½ c. red rice (available at Whole Foods, Publix Greenwise markets)
4 oz. (1/4 lb.) frozen cooked salad shrimp, thawed
1 c. canned (drained) large butter beans
½ c. chopped scallions 

1. Heat oil in 4 qt. saucepot over medium heat and sauté green pepper, onion, celery and garlic until soft but not browned, about 5-7 min. Add sausage and sauté an additional 5 minutes.
2. Turn heat to high, add liquids and bring liquid to a boil then stir in all remaining ingredients, except shrimp, butter beans and scallions. Reduce heat to low, cover and simmer approx. 30 min. or until almost all liquid is absorbed and rice is tender. Stir in butter beans and shrimp during last 10 minutes of cooking.

Serve topped with 1 tbsp. scallions per portion.

Charlotte County Health Fair Mediterranean Farro Salad
A light idea for the hot days ahead!

Yield: about 3 c. (6 – ½ c. portions)

1 c. dried Farro Perlato (Italian Pearled Farro*) (yields about 2 c. cooked)
6 oz. (1 pkg.) Athenos® or other brand Reduced Fat Natural Feta Cheese, ¾” diced
1 oz. (about 8 ea.) pitted Kalamata olives, sliced in half lengthwise
1 medium (3 ½ oz.) vine ripened tomato, seeded and ½”diced
2 oz. peeled seedless cucumber, diced
3 whole fresh basil leaves, chopped into thin strips (Chiffonade)
1 tsp. minced fresh Italian (flat leaf) parsley
2 tbsp. fresh lemon juice
1 tbsp. olive oil
1 fresh garlic clove, minced
Freshly cracked black pepper to taste

1. Prepare Farro according to package directions: Soak overnight then cook in a large pot of boiling water 30 minutes. Drain and chill until ready to make salad.
2. In a 1 ½ qt. mixing bowl combine chilled faro with Feta, olives, tomato, cucumber, basil and parsley.
3. In small separate bowl whisk together lemon juice, olive oil, garlic and pepper. Toss dressing well into salad. Chill, covered, until ready to serve.

• If Farro is not available, pearled barley, wheatberries or spelt can be substituted
• Serving suggestion: Serve with toasted whole grain pita chips. Top with grilled shrimp for a  summer dinner entrée.