Friday, June 4, 2010

Vitamin D - Have you had your sunshine today?

If you are feeling tired, weak, and completely drained, a lack of Vitamin D may be the culprit. The long-term effects on the body of low Vitamin D levels can be dangerous, as explained in the following quote from www.webmd.com:

Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following:

Increased risk of death from cardiovascular disease
Cognitive impairment in older adults
Severe asthma in children
Cancer

Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.


Many people in western NY (including yours truly) have low Vitamin D levels. What is low? Normal range is 30-74 nanograms per millileter (ng/mL); concentrations less than 20 ng/ML are inadequate and require treatment. According to the experts on WebMD, the current recommended daily intake of Vitamin D is 200 International Units (IU) for children, men and women up to age 50; 400 IU for people between age 51-70; and 600 IU for people over 70. However, if your levels are very low, the daily intake recommendations are not sufficient to get your levels back within the normal range.

Vitamin D can be found in foods, supplements, and sunshine. Experts say that you should get at least 15 minutes of sunshine a day on your arms and legs - without sunscreen. Other experts say this increases your risk of cancer. . . If you are concerned, talk to your doctor. Check out www.webmd.com for more information. In the meantime, enjoy the sun - in moderation.

Wednesday, June 2, 2010

From Dried Beans to Refried Beans

A few weeks ago for our evening Relief Society (an organization in our church for women age 18 and older), I made tostadas for the dinner. If you haven't had tostadas before, think of it like an open-faced taco. Start with a tostada shell, spread with refried beans, and top with cheese, lettuce, and diced tomatoes. If desired, add salsa, sour cream, and guacamole. Rather than using canned refried beans, I've been making my own using either canned pinto beans or dry pinto beans. The flavor and texture are so much better than the canned refried beans, and, by planning ahead, it doesn't take that much more active prep time.

Several of the women in our ward had never cooked dried beans before. If you haven't cooked beans, give it a try. They're a delicious, economical addition to your meals. I love the flavor and texture of pinto beans, and use them in chili, soup, taco meat, and refried beans.

Preparing dried beans:

Measure 1 pound of beans (about 2 1/4 cups). Sort the beans and remove any stones or clumps of dirt. Put beans into a colander and rinse with running water. Place beans in a large pot, add 8 cups of water, and bring to a boil. Boil for 2 minutes. Remove from heat, cover, and set aside to soak for 1 hour. Drain water and rinse beans. Put beans back into the same pot. Add 6 cups of water. Simmer for 1 1/2 hours or until beans are tender. (Older beans make take longer.) Add salt to taste. (NOTE: do not add salt until the beans are tender.)

At this point, your beans are ready to use.

Refried Beans

Drain beans from the cooking liquid, but reserve some of the cooking water.

Heat 2-3 TB vegetable oil in a large frying pan. Add 2 cloves of garlic that has been minced. Saute until fragrant. Add the drained beans and stir. With a potato masher, begin mashing the beans. Add cooking liquid, about 1/4 cup at a time as you continue to mash the beans. Keep mashing beans and adding the cooking liquid (or water) until the refried beans are the desired consistency. For additional flavor, I like to add some onion powder, cumin, and dried cilantro to taste.

If you are starting with canned pinto beans, drain and rinse the beans. Follow the instructions above for refried beans, but use water instead of cooking liquid when you are mashing the beans. It's that easy.

The longer the refried beans sit, the thicker they get. If that happens, just heat, add more water, and stir to combine. Or keep the refried beans warm in a crock pot.

Tuesday, June 1, 2010

Fresh Lime Curd

I was assigned to bring fruit to a family party for Memorial Day. Easy assignment as the strawberries are still out and taste great, the first watermelons of the season are on the shelves, and fresh blueberries are now available. Now for the dip. In my goal to live more providently, I'm trying to use the items I already have rather than running to the store to purchase something else. With almost a full bag of fresh limes sitting on my cupboard, I knew I needed to use them.

In a serendipitous moment, the June issue of Bon Appetit magazine had just arrived with a recipe for Lime Tart with Blackberries and Blueberries (which sounded wonderful, but will have to keep for another day). The lime tart is made with lime curd. I made the lime curd mostly according to the recipe, let it chill, and added whipped cream. It was the perfect accompaniment to the fresh fruit. And if you've never had watermelon with fresh lime, you're in for a treat. Enjoy!

Lime Curd
3 large eggs
3 large egg yolks
1 cup sugar
3/4 cup fresh lime juice
6 TB unsalted butter, cut into 6 pieces (I used regular, salted butter)

Whisk eggs, egg yolks, and sugar in a medium metal bowl to blend. Whisk in lime juice. Set bowl over large saucepan of gently simmering water (do not allow bottom of bowl to touch water). Whisk constantly until curd thickens and instant read thermometer inserted into curd registers 178 - 180 degrees F, about 6 minutes. Pour into bowl. Add butter to the warm curd; let stand a minute, then whisk until blended and smooth. Cover curd and refrigerate until cold, about 4 hours.

For Fresh Lime Curd Fruit Dip
Whip 2 cups whipping cream until soft peaks form. Add 2 tablespoons powdered sugar and 1 tsp vanilla. Whip to combine. Gently fold whipped cream into lime curd. Chill until time to serve. Serve with fresh fruit.

You can also use the mixture to fill tarts or as a cake filling or frosting. The flavors are tart, refreshing, and perfect for summer.

Lesson learned:  I had the idea to add lime zest to the recipe to add a little extra limey-zestiness.  But don't do it!  Whatever was added in flavor was more than offset by two negatives: the lime zest was tough and it turned dark in the finished product.  Just leave it out.