STOP! SAVE THE TURKEY BONES

By the time Thanksgiving dinner is over, everyone is in a hurry to clean the mess in the kitchen. There are so many pots, pans, and serving dishes piled up in the sink, that it’s almost overwhelming. First thing most of us do is get rid of the turkey carcass–clean off any remaining meat, then dump it in the trash. Stop! Save the turkey bones and simmer them for a delicious soup broth or nutritious bone broth. Both are great for your health.

First break up the carcass into a big pot and cover with about a gallon of water. Add a hunk of carrot, stalk of celery, some onion slices. Throw in a couple of bay leaves and maybe some thyme. Cover, Turn on the heat, and simmer for about an hour. Now you have the beginnings of turkey noodle soup. Strain everything through a colander and save the broth. Pick the meat off the turkey bones to put in the soup. At this point, you can discard the bones—unless you want to take it one step further and make turkey bone broth. In which case, you will keep simmering the turkey bones on low heat for at least four hours. Some recipes call for an eight hour cooking time, but others say four is enough.

After awhile, the broth will begin to turn a pale gold color, and the bones will break up, along with the shredded meat. You don’t have to do anything while this is going on. Just smell the delicious fragrance of turkey broth filling the kitchen. When you’re ready, strain everything through a colander. The meat and bones can be discarded, because now, you’ve extracted all the vitamins and minerals from the carcass.

If you’re tired from hosting Thanksgiving dinner, treat yourself to a cup of miraculous bone broth while it’s still hot. . The simmering helps the bones to release healing compounds like proline, glycine, glutamine and collagen. Suddenly, you’re feeling stronger. A study at the University pf Nebraska Medical Center found that the amino acids produced when making chicken stock reduced inflammation in the respiratory system and improved digestion.

Let the bone broth cool in the refrigerator, and skim off the top layer of fat. Store the broth however you like. I prefer Tupperware containers. You can keep it in the frig for a day or so, but it’s best to store most in the freezer. One day this winter, when you’re feeling kind of puny, warm some bone broth in a saucepan, add some noodles, carrots and celery, and you’ve got yourself a super soup that will help relieve the misery.

Stop! Save the turkey bones.

June 9, 2021June 9, 2021

HERE’S TO YOUR HEALTH WITH PICKLE JUICE

Swimming has many benefits. It eases arthritic pain, helps with constipation, and is a great form of exercise. But the best part about a regular swim program is the friendships you form with fellow swimmers. Typically, they’re in it for their health. And they may gather at the far end of the pool to talk about weight loss, nutrition, and other health related topics. The other day, a fellow swimmer told me that she always has a few sips of pickle juice after a swim. That was a new one for me, as a dietitian. As a result, I searched the internet, and found that it is, indeed, recommended as a way to prevent leg cramps and dehydration. It also contains probiotics that keep your gut bacteria in good balance. So, here’s to your health with pickle juice.

There are different types of pickles-sweet and dill. It seems that dill juice is best for enjoying the above benefits. But watch out! It is also loaded with sodium. So you don’t want to slosh down a whole glassful. The recommended dosage is 3 oz—the size of a shot glass.

Here's to your health with pickle juice. It's all the rage now. — Here’s to your health with pickle juice. It may reduce leg cramps and prevent dehydration.

Many adults suffer from high blood pressure, and must control their sodium intake. In our house, we use salt sparingly. I never cook with salt, whether it be mashed potatoes, pork chops, or homemade soup. If something needs a little salt, we can add to taste. After awhile, you get used to a reduced salt intake. In fact, there are fast food restaurants we avoid because their products taste of nothing but salt. Especially some of the seafood places.

One caveat: It’s recommended that adults have no more than 2,300 milligrams of sodium each day. And if your doctor has you on a low sodium diet, you may only be allowed 1,000 mg. a day. Since 3 ounces of dill pickle juice contains 900 mg, it could not be right for you. But if you’re on a regular diet, pickle juice may be good for your health.

September 21, 2020September 21, 2020

DON’T FORGET ABOUT SQUASH

Have you gotten tired of cooking during this pandemic? After awhile, you’re racking your brain, trying to come up with something other than mashed potatoes, pasta, or rice as a side dish to accompany meat. But now you’re in luck, because we’re seeing squash of all kinds at farmer’s markets and in the grocery stores. If you’ve never cared much for squash, maybe you haven’t experimented with different ways to cook it. Baked acorn squash halves are great, but take an hour to bake in the oven. A quicker, easier way is to cube it, and roast it in the oven. When planning your meals, don’t forget about squash.

Here’s what’s great about squash as a meat accompaniment. If has only about one third the calories of potatoes. Not only that, it is filling and nutritious. Low in cholesterol, and a good source of vitamins. And it brightens the plate—adding color to stimulate the appetite.

If you are cooking more during this pandemic don't forget about squash. — Squash is a low calorie, nutritious substitute for potatoes and pasta. Don’t forget about squash.

I’ve played around with different methods, and combined certain flavors to come up with my very own recipe. . After peeling and cubing the squash,, I sprinkle it with nutmeg, garlic powder, and a little brown sugar. You may want to add salt, but I don’t, because we try to stay on low sodium diets.

ROASTED BUTTERNUT SQUASH

Ingredients:

1 medium butternut squash , peeled, seeded and cut in 1-inch chunks

2 tablespoons olive oil

1/8 teaspoon nutmeg

1 teaspoon brown sugar

Sprinkle of garlic powder, if desired

Directions:

Preheat oven to 400 degrees.

Place squash on baking sheet, drizzle with oil, sprinkle with nutmeg, brown sugar, and garlic powder. Toss it all together. Spread the squash in one layer and roast for 25 to 30 minutes until tender.

Makes 2 to 4 servings, depending on your appetite.

Don’t forget about squash! Your vegan friends will love it, too.

May 20, 2020May 20, 2020

Pelosi body shames Trump

As a dietitian, I had to agree with Nancy Pelosi when she went on TV saying that Trump is overweight. But is she qualified to say he’s “morbidly obese?” That’s the term for a medical condition, and I don’t think she has a license to practice. Anyway, I thought that body shaming was verboten in our modern society. Popular magazines like “People,” frequently interview overweight celebrities who describe the trauma when they were teased about their weight. Peloisi hit below the belt( as my Mother used to say) when body shaming Trump. Has he mentioned how many face lifts and botox treatments she’s had?

I suspect no one feels sorry for Trump, because he’s brought it on himself. He’s a master at putting down his critics with childish nicknames like “Crooked Hillary,” “Sleepy Joe.” Anyone who disagrees with him is fair game. But I never thought Nancy Pelosi would get caught up in the madness.

She gleefully celebrated his impeachment, but still tried to appear somewhat dignified. She’s always taken the stance of moral superiority when it comes to Trump. Why, then, would she stoop to his level? 70% of Americans are either overweight or obese. I’m wondering how those voters will react to a privileged, California Congresswoman body shaming the president during the covid-19 outbreak.

I never knew much about Trump until he ran for president, so I don’t know when his weight got out of control. He should probably hire a nutritionist to plan his menus. But he’d probably fire her after a week. She would undoubtedly cancel the hamburger and fries. Would he go for a fruit smoothie or grilled chicken salad for lunch? I doubt it. On the other hand, he looks and acts very healthy. (Hopefully the Hydroxychloroquine he’s taking won’t give him a heart attack.) It probably helps that he doesn’t drink or smoke. Apparently, he gets plenty of exercise on the golf course. Maybe it’s just his metabolism. Or perhaps he’s a “stress eater.” If so, he’s had plenty of stressful triggers.

Meanwhile, there are other obese people running their countries. Like England’s Boris Johnson & North Korea’s Kim Jong Um. In fact, I think Winston Churchill was kind of chubby. Most of us are acquainted with “heavies,” who are capable and sharp. She’ll probably never admit it, but I think Nancy Pelosi is going to regret body shaming Trump. I just wish that both of them would act like grown-ups.

November 1, 2019November 1, 2019

HOW ABOUT THOSE APPLES?

Do you believe an apple a day keeps the doctor away? It’s not a new idea. The proverb came into usage at the end of the 19^th century. It was based on an original Welch rhyme, “Eat an apple on going to bed and you’ll keep the doctor from earning his bread.” But is there any truth in that advice? How about those apples?

An apple a day keeps the pharmacist away — Eating an apple a day has been proven to reduce the use of prescription drugs.

Nutritionists have done several studies to evaluate the merits of apple consumption.. And they’ve concluded that eating one apple a day doesn’t necessarily save on doctor bills. However, they did find that eating an apple a day reduces the use of prescription drugs. Their overall conclusion was that apple eaters “were somewhat more likely to avoid prescription medication use than non-apple eaters.” In other words, an apple a day keeps the pharmacist away.

According to HealthLine, The benefits of apple eating are as follows:

Apples are nutritious
They may be good for weight loss
Apples may be good for your heart
They may help control diabetes
They have a prebiotic effect and promote good gut bacteria
Substances in apples may prevent cancer
Apples have compounds that may fight asthma
They may be good for bone health
Apples may protect the stomach against injury from non steroid anti- inflammatory drugs like aspirin
Apples may help protect your brain

It’s important that you eat the skin of the apple. By peeling apples, you miss out on powerful nutritional benefits.. According to the Unite States Department of Agriculture, one medium (three-inch-diameter) unpeeled apple has nearly double the fiber, 25 percent more potassium and 40 more vitamin A – just to choose a few important nutrients.

The grocery stores now have many varieties of apples to suit every taste. I prefer the tartness of McIntosh and Jonathans, while you may like the sweeter varieties. Apples are nutritious, inexpensive, and make a delicious between meal snack.

How about those apples?