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SNAP4CT Blog

The Truth About Fat: Part 1

9/10/2020

5 Comments

 
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What's the deal with fat? Is it healthy or unhealthy? Is coconut oil better than butter? What is better: a low fat or high fat diet? If you search the internet and social media you will find different answers to these questions. It can be so confusing! Not to worry, we're here to make it simple for you. Keep reading to learn the truth about fat.

Types of Fat

Fat is an important part of a healthy diet. Our bodies need fat to function properly. You may remember when low fat diets were all the rage. Now we know the type of fat you eat is more important than the amount. Choosing healthy fats more often than less healthy fats is best for your heart and overall health. Let's break down the 3 main types of fat, so you know which are healthy choices and where you can find them.

Unsaturated Fat

Most of the fat you eat should be unsaturated. These are our healthy fats because they:
  • Lower "bad" cholesterol (LDL) and risk of heart disease and stroke
  • Provide fats your body needs, such as omega-3 fatty acids
These fats are typically liquid at room temperature. Foods that contain unsaturated fat include:
  • Vegetable oils (like olive, canola, or sunflower)
  • Avocado
  • Peanut butter
  • Fatty fish (salmon, mackerel, herring, lake trout, and sardines)
  • Nuts and seeds

Saturated Fat

Limit the amount of saturated fats you eat each day because these fats:
  • Raise "bad" cholesterol (LDL) and risk of heart disease and stroke
Saturated fats are usually solid at room temperature and mostly come from animal sources. Foods rich in saturated fat include:
  • Animal foods (many cuts of beef, poultry with skin, lard, butter, whole fat dairy products)
  • Baked goods
  • Fried foods
  • Some plant based oils (coconut, palm, and palm kernel oil)

Trans Fat

Avoid these fats because they:
  • Raise "bad" cholesterol (LDL) and risk of heart disease and stroke
  • Lower "good" cholesterol (HDL)
Trans fats can be found naturally in small amounts, but are most commonly found in processed and packaged foods like:
  • Baked goods (pastries, pie crusts, biscuits, cookies, crackers)
  • Margarine and shortening
Trans fats have been nearly eliminated from our food supply. In 2015, the Food and Drug Administration (FDA) ruled to ban these fats because they're so bad for us.

Tips to Make Healthier Fat Choices

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  • Follow a healthy eating plan, like MyPlate, that is rich in whole grains, fruits, and veggies.
  • For protein, choose lean cuts of meat and poultry. Or, choose non meat proteins like fish, beans, and lentils.
  • Select dairy products that are skim or low fat.
  • Roast, grill, or stir fry foods. Avoid deep frying.
  • Read food labels. Choose foods with less saturated fat and trans fat. Avoid foods that list "hydrogenated" or "partially hydrogenated" oils. These are other names for trans fat.
  • Limit the processed foods, fried foods, sweets, and desserts you eat. Instead of eating these daily, save them for holidays and special occasions.
  • Healthy fats and unhealthy fats have the same amount of calories. If you're watching your weight, you still need to pay attention to portion size!


Recipes Full of Healthy Fat

Try one of our recipes! Below you'll find ones that are rich in healthy fat and limit unhealthy fats.
Avocado Breakfast Bruschetta
Apple Cranberry Salad Toss
Salmon Patties
Watch out for next month’s blog, "The Truth About Fat: Part 2" where we will decode coconut oil, the keto diet, and more!

Want More Information?

  • Get more info on Saturated, Unsaturated, and Trans Fats at ChooseMyPlate.gov
  • Find tips to Cut Down on Saturated Fats from the Office of Disease Prevention and Health Promotion (ODPHP)
  • Fish and Omega-3 Fatty Acids from the American Heart Association (AHA)
  • Curious about coconut oil? Check out this Harvard Health Blog: Is there a place for coconut oil in a healthy diet?
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5 Comments

Are Fermented Foods Another Fad?

8/13/2020

2 Comments

 
Fermented Food Facts
You may have heard of fermented foods before. They are a hot topic right now! Not sure what they are and why they are good for us? We’re here to give you the facts! Keep reading to learn what fermented foods are, the benefits of eating and drinking them, some things to look out for, and how to make them at home!

What Are Fermented Foods?

Fermented foods have gone through a process called fermentation. This word means that healthy bacteria or yeast were allowed to break down parts of the food. This is usually done to preserve foods and improve their flavor.
People have been consuming fermented foods and beverages for thousands of years. You have probably eaten or heard of these foods before, but might not have known they are fermented! At the grocery store, you'll find true fermented foods in the refrigerated section and sometimes in jars and cans in the aisles. Common fermented foods include:

Vegetables

Dairy

Proteins

  • Sauerkraut
  • Kimchi
  • Pickles (Some)
  • Yogurt
  • Kefir and Lassi
  • Buttermilk
  • Salami (Some)
  • Miso
  • Tempeh

Grains

Beverages

  • Sourdough Bread
  • Apple Cider
  • Kombucha
Tempeh
Tempeh

Benefits of Fermented Foods

These foods have many benefits. They include:
  • Shelf Life - Fermentation allows foods to be stored for longer periods of time. Fermenting foods before they go bad can save you money by cutting down on food waste.
  • Taste - The process of fermentation produces favorable tastes and textures. For example, the delicious tart taste of dairy products like yogurt and kefir.
  • Health Benefits - Many fermented foods provide the body with good bacteria called probiotics. These bacteria help support a healthy digestive system. Fermented foods are also thought to improve heart and immune health.
  • Fun - Making your own fermented foods is an easy and enjoyable activity to do in the kitchen! Plus, it can make eating more veggies easier!

What to Watch Out For

While there are many benefits to consuming fermented foods, there are some downsides.
  • Gas - For some people, fermented foods may cause bloating and gas. Start with small amounts and see how your body handles them.
  • Sodium - Since salt is used to preserve fermented foods and allow the growth of healthy bacteria, many fermented foods are high in sodium. Eat sauerkraut, pickles, miso, and kimchi in moderation to keep your heart healthy.  
  • Sugar - Did you know that some store bought bottles of kombucha have 20 grams of added sugar? That's equal to 5 teaspoons of sugar!
  • Cost - Fermented foods can be expensive at the grocery store, but it is easy and inexpensive to make them at home. We'll show you how!

How to Ferment Veggies at Home

Making fermented veggies at home only takes 4 easy steps! All you need is vegetables, salt, and water. No canning or fancy equipment required!

Step 1: Pick Your Veggies

Any vegetables will do. Try carrots, peppers, cucumber, red onion, cabbage, radishes, green beans, or cauliflower. Cut the veggies into thin, short slices and pack them tightly into clean, empty jars.
Vegetables

Step 2: Add Seasonings

Add seasonings of your choice into the jar. We like to use ginger, garlic, black peppercorns, coriander seeds, red pepper flakes, dill, or bay leaves.

Step 3: Add Brine

Make brine by combining 2 cups of distilled (non-chlorinated) water and 1 1/2 Tbsp kosher, canning, or sea salt. Pour over veggies until covered completely.
Why do you need to use distilled (non chlorinated) water and non iodized salt? Find out at Common Ingredients Used for Fermenting Foods!
Pickles in Jar

Step 4: Seal Jar and Store

Seal jar and store in a cool, dark place. After day 2, gently loosen the lids to let gas escape (1-2 times per day). They will be ready between day 4 and 10. The longer they sit, the more tangy the veggies will be. Once opened, keep the jar in the fridge.
When a fermented recipe calls for salt, you may be tempted to reduce the amount or use a salt substitute. Don't do it! In fermenting, the salt is important to reduce bad bacteria, preserve the food, and keep you from getting sick. Visit Safely Fermenting Food at Home for more tips to make sure you're fermenting foods safely.

Want More Information?

  • Getting to Know: Fermented Foods from Cook's Country - America's Test Kitchen
  • How Do I Ferment? from National Center for Home Food Preservation
  • Probiotics: What You Need to Know from National Center for Complementary and Integrative Health (NCCIH)
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How to Prepare Callaloo

7/16/2020

0 Comments

 
Cooking with Callaloo
Maybe you’ve seen this green at a farmers market. Maybe you’ve been eating it your entire life. Maybe you’ve never heard of it before. Below we’ll teach you all about callaloo and some delicious ways to prepare it!

Callaloo: a Vegetable and a Dish

In the Caribbean, callaloo is used to describe the green leaves of taro, dasheen, tannia, amaranth, or yautia root. Like other green leafy vegetables, callaloo is rich in vitamins A, C, K, fiber, folate, magnesium, iron, calcium, and potassium! These nutrients are important to keep our bodies healthy and strong.
Belize, Dominica, Guadeloupe, Guyana, Grenada, Jamaica, Trinidad and Tobago, and the Virgin Islands are just some of the countries where callaloo is enjoyed!
The word callaloo also refers to dishes made with leafy greens. These dishes were shaped by West African and Caribbean cooking and the vegetables, meats, and seafood that are locally available. 

Cooking with Callaloo

The vegetable used and how it is cooked depends on which country inspired the dish. As you may have read in our MyPlate for Different Cultures blog, foods from all over the world can fit into a healthy diet! Just use MyPlate as your guide.
Traditionally, callaloo is stir fried or used as an ingredient in soups and stews. Below are two simple recipes to get you started!

Sauteed Callaloo

Ingredients
  • 1 Tbs canola oil
  • 4 cups callaloo, chopped
  • 2 green onions, chopped
  • 1 tsp dried thyme
Optional ingredients: carrots, tomatoes, okra, scotch bonnet pepper or cayenne pepper
Instructions
  1. Heat oil in a large pan on medium heat. Add callaloo, green onions, and thyme.
  2. Saute until tender, 5-10 minutes.

Callaloo Soup

Ingredients
  • 1 Tbs canola oil
  • 1 medium onion, chopped
  • 2 large carrots, chopped
  • 2 scotch bonnet peppers (or other hot pepper)
  • 4 cups low sodium vegetable broth
  • 1 bunch of callaloo
  • 1/2 cup light coconut milk
Scotch bonnet peppers are packed with spice! Leave peppers whole to add flavor, but not too much heat!
Instructions
  1. Heat oil in a large pot on medium-low heat. Add onions, carrots, and peppers. Cook until carrots are soft, about 5 minutes.
  2. Pour vegetable broth into blender. Add handfuls of callaloo and blend until fully pureed.
  3. Add pureed greens and coconut milk to the pot. Cover and simmer on medium heat for 10 minutes, stirring occasionally.
Adapted from: Oldsways Cultural Food Traditions
These aren't the only ways to prepare callaloo! It can be used the same way you would use any other green leafy vegetable. It is usually cooked, but can be eaten raw. And don't just use the leaves, eat the stems too! You can peel the outer layer off thick stems to make them more tender.

Try callaloo in any of these recipes or in your favorite greens recipe!
Green Eggs
Mango Green Smoothie
Veggie Barley Salad
Spanish Chickpea Stew
Smothered Greens

Where to Buy Callaloo

Fresh callaloo can be found in some Caribbean and international grocery stores and farmers markets. Can't find callaloo? No problem! Use spinach, turnip greens, kale, or collards instead!

You can also find canned callaloo at some stores. Visit Enjoying Vegetables the Easy Way for tips to make healthy choices when buying canned veggies.
Green Leafy Vegetables
Canned Callaloo

Want More Information?

  • Caribbean Callaloo with Fresh Greens and Ham - recipe from Kids Eat Right
  • 10 Tips: Enjoy Foods from Many Cultures – English PDF, Español PDF from MyPlate
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Enjoy Dairy with Lactose Intolerance

6/26/2020

2 Comments

 
Enjoy Dairy with Lactose Intolerance
Dairy provides many healthy nutrients including calcium, potassium, vitamin D, and protein. But what if you or a loved one is lactose intolerant? Luckily, you don’t have to say goodbye to all of these foods! There are many ways you can still enjoy the taste and health benefits of low fat and nonfat dairy and dairy alternatives. Keep reading to find out how!

What is Lactose Intolerance?

Lactose intolerance is a disorder caused by the inability to digest lactose, the natural sugar found in milk and other dairy foods made from milk. After eating or drinking dairy products, people with this condition may experience cramping, diarrhea, bloating, and gas.
Think you might be lactose intolerant? 
Talk to your doctor so you can be properly diagnosed.

Don't confuse lactose intolerance with a milk allergy! A milk allergy is an allergic reaction to the protein in milk. Lactose intolerance can cause discomfort, but is not life-threatening like a milk allergy. Visit our Food Allergies on a Budget blog for tips to avoid allergens.

Limit the Lactose

To avoid those unwanted symptoms, limit the amount of lactose you eat.
Foods that contain lactose:
  • Buttermilk
  • Cheese
  • Condensed milk
  • Cream
  • Cream cheese
  • Dry powdered milk
  • Half and half
  • Evaporated milk
  • Ice cream
  • Milk
  • Sherbet
  • Sour cream
  • Whey
  • Yogurt
Foods that may contain lactose:
  • Baking mixes
  • Breaded meats
  • Chocolate candies
  • Dips
  • Frosting
  • Hot chocolate mix
  • Powdered creamers
  • Prepared cakes
  • Processed meats
  • Salad dressings
  • Sauces and gravies
  • Soups
You don't have to give up your favorite foods! Did you know:
  • Most people with lactose intolerance are able to tolerate small amounts of dairy. If you choose to eat dairy foods, small amounts throughout the day may not bother you like large amounts at one time do.
  • Slowly increasing the amount of lactose consumed over time can help improve tolerance. Some people find that by gradually increasing the amount of dairy in their diet, they are able to eat larger amounts without unpleasant symptoms.

Read Ingredients Lists

Lactose is found in both dairy products and packaged foods, so reading food labels carefully is important! The ingredients list is ordered from the most to the least in weight. If none of the first 4 ingredients contain lactose, the amount in the food is likely small. Watch out for ingredients like "whey," "curd," and "lactulose," these are other names for milk. Here's a full list of Hidden Names for Milk [PDF] from Kids With Food Allergies to help you identify foods that contain lactose.
Nutrition Label

Dairy Foods You CAN Eat!

Dairy
MyPlate recommends older children, teens, and adults get 3 servings low fat or nonfat dairy per day. Here's a list of dairy products you can eat and easy recipes to make with them!

Milk

Eating or drinking solid foods with milk helps slow digestion and decrease discomfort. Or you can try lactose-free (cow's) milk or plant-based milks like soy, rice, almond, or cashew. Both are easy swaps for traditional milk! Choose plain, unsweetened milks to limit added sugar. If you must choose a dairy alternative, it is important to look for ones fortified with the calcium and vitamin D needed for bone health. For more info, see Non-Dairy Sources of Calcium from MyPlate.
Homemade Eggnog
Mango Banana Smoothie
Brown Rice Pudding

Yogurt

Enjoy regular or Greek style, live active cultures in the yogurt help your body digest the lactose. You can also buy lactose-free or dairy-free (made from soy, almonds, coconut, etc.) yogurts if you must avoid lactose completely. Yogurt can be full of added sugar too, so opt for plain, unsweetened varieties and sweeten it yourself with fruit or honey.

Cheese

Aged cheeses like Parmesan, Swiss, and cheddar have less lactose than fresh or soft cheeses like feta, mozzarella, and cottage cheese. That makes them easier to digest for people with lactose intolerance. Lactose-free and dairy-free options are also available, if you choose to avoid cheese completely.

Ice Cream

The amount of lactose varies by brand and recipe, but lactose-free and dairy-free options are available! Either choice, enjoy in moderation.

Need More Info on Lactose Intolerance?

  • Lactose Intolerance - from National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
  • 7 Ways to Start Adding Dairy Back Into Your Diet - from National Dairy Council
  • Milk Allergy vs. Lactose Intolerance - from Food Allergy Research & Education (FARE)

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This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
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  • SNAP4CT Blog
  • Resources
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    • FAQ
    • Free Health Events in CT
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