Archive for Nutrition

Choosing the Best Pressure Cooker for Your Family Part II

Prices for pressure cookers vary greatly depending on brand, size and type. There are duo pressure cookers that cost just over $100, and there are single 4 quart pressure cookers that are under $25. Mirro makes a 22 quart pressure cooker for around $80 on Amazon. I believe you get what you pay for, so therefore I usually choose something mid-range. You can find a wide variety of pressure cookers either online or at your favorite department store. If you’re unsure, I would suggest sticking with a brand you already know and trust.

Another thing to consider when choosing a pressure cooker is functionality. Many recipes call for using a trivet and basket, so you will want to be sure your pressure cooker comes with those, or is available for purchase separately or at a later date.

If you have an older pressure cooker, you should consider replacing it with a newer, more efficient model. Pressure cookers today aren’t the same ones your mom used 30 years ago. Today, pressure cookers are safer and come in a variety of pressures.

Speaking of pressure, that’s another thing to consider when choosing a pressure cooker; what’s the greatest amount of pressure should you choose? Most recipes call for 15psi, so for ease of meal preparation you should choose one at that pressure. If you decide to go with less pressure, you will have to increase the cooking time depending on the amount of pressure your cooker supplies. This could be anywhere from 12% to 20%, so you’ll need to keep that in mind when using a recipe.

 

Choosing the Best Pressure Cooker for Your Family Part I

There are many things to consider when choosing a pressure cooker that’s right for you and your family’s cooking needs, such as size, price and functionality. In this article, we will cover how to choose a pressure cooker that’s just the right size for your family and visitors. We will also cover how to choose a pressure cooker that has the functions you need for your family’s eating style, and of course the price variations that go along with the different brands and types of pressure cookers.

First off, let’s talk about size. Because there are different sizes of pressure cookers, you need to know which one will best fit your needs. When preparing a meal or dish in a pressure cooker, you need to keep in mind that you can only fill it 2/3 full to allow room for any foam or debris that may build up during cooking. This also prevents the vent from getting clogged.

You can cook small amounts of food in a larger pressure cooker but you can’t cook large amounts of food in a smaller pressure cooker. The 6 quart size is good for just about any recipe that serves 4 to 6 people. However, if you want to cook a whole chicken or a large roast, a 9.5 quart size serves this purpose best.

Pressure cooker sizes range from 4 quart all the way up to 12 quart, so if you have a really large family or entertain guests often, one of the larger sizes will work best for you. Larger pressure cookers can also be used for canning.

Pressure Cooking vs. Slow Cooking Part II

Time-Saving

Another advantage of using a pressure cooker over a slow cooker is the fact that you can caramelize onions in the pressure cooker. Again, if you needed caramelized onions in a recipe for a slow cooker, you’d have to prepare them in a separate pan. Not only is this annoying, but it’s also more time consuming. Most of you are rushed in the mornings as it is, and rarely have time to prepare a dish for the slow cooker, but you can have the same great tasting meals, and more, using a pressure cooker.

Energy Savings

Not only will you not have to rush to get it ready in the morning for dinner time, but you’ll also save energy. Instead of having a slow cooker that’s plugged in all day and using energy, you’ll be able to prepare yummy, healthy and delicious meals in just a few minutes time using a pressure cooker.

There you have it. Pressure cookers can actually save you more time and money over a crock pot. For those who’ve swore by a crock pot, why not give a pressure cooker a try next time? You might be pleasantly surprised at how much you like it.

Pressure Cooking vs. Slow Cooking Part I

We’ve all heard of a slow cooker (aka crock pot) and we’ve all probably heard of a pressure cooker. While most of you know and probably use a slow cooker, some of you may not know what a pressure cooker is, how it works, or the benefits of using a pressure cooker. While both the slow cooker and the pressure cooker cook foods like meats, vegetables, casseroles and beans very well, pressure cookers can also cook things like cheesecake and oatmeal.

Speed of Cooking

Pressure cookers cook in significantly less time than slow cookers. And, you don’t have to be super organized to prepare a meal in a pressure cooker, where with a slow cooker you do. For instance, using a slow cooker, you have to get up in the morning and prepare all your ingredients and place them in the slow cooker in order for them to cook all day while you’re at work or running errands. When you use a pressure cooker, you can come home from work and in just a few minutes time have a quick, healthy and delicious meal all prepared all at once.

Convenience

Pressure cookers are also much more convenient than slow cookers. For instance, to gain the maximum flavor from meat, it should be browned. When you use a slow cooker an extra pan has to be used for the browning, but you can brown the meat right inside a pressure cooker. If you have a recipe that calls for bacon, you can fry up the bacon right in the pressure cooker as well. So there is no extra washing of a pan using a pressure cooker like there is if you were to use a slow cooker.

Eerie Eyed Mint Cocoa

What You Need:

 

8 C of milk, divided

1 C mint chocolate chips

1 C instant hot cocoa mix

16 large marshmallows

16 Crows candies

16 lollipop sticks

 

How to Make It:

 

Pour 1 C of milk into a saucepan and place the pan over low heat.

Stir in the chocolate chips and hot cocoa mix.

Cook, stirring frequently, for 5 minutes or until the chips has completely melted.

Add the remaining milk and stir to blend in well.

Cook 5 minutes or until the milk is hot.

Cut a slit into the top of each of the marshmallows.

Insert 1 piece of candy into each of the marshmallows slits.

Insert 1 lollipop stick into the bottom of each marshmallow.

Pour the hot cocoa into mugs.

Place 2 of the prepared eyes into each cup just before serving.

 

Halloween can be a cold gloomy nigh and a cup of hot cocoa can really hit the spot.  All ages will get a kick out of these eerie cups of cocoa and they are one of the simplest Halloween treats to create.

 

Makes 8 servings

 

Preparation Time:  approximately 10 minutes

Cooking Time:  approximately 10 minutes

Total Time:  approximately 20 minutes

 


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My Food Pyramid 2

As you visit the MyPyramid website at www.mypyramid.gov to learn more about the USDA recommendations as to what you should be eating, you might be wondering what types of foods belong in each of the food groups, or what a a cup, oz-eq (= ounce-equivalent), tsp (teaspoon), tbsp, tablespoon, or discretionary calorie is. We have the answers for you below.

What’s in a Food Group?
What’s a cup, oz-eq, or tsp?

Fruit
1 cup = 1 cup fruit, 1 cup 100% fruit juice, or 1?2 cup dried fruit.
All fresh, frozen, canned, and dried fruits as well as fruit juices.

Vegetables
1 cup = 1 cup raw or cooked vegetables or vegetable juice or 2 cups raw leafy greens.
All fresh, frozen, canned, and dried vegetables as well as vegetable juices.

Grains
1 oz-eq = 1 slice bread, 1 cup ready-to-eat cereal, 1?2 cup cooked rice, pasta, or cereal.
Bread, pasta, and cereals made from wheat, rice, oats, cornmeal, and barley.
According to the U.S. Department of Agriculture, at least half of all the grains you eat should be from whole-grain products. Source:

Meats and beans (protein)
1 oz-eq = 1 oz lean meat, poultry, or fish, 1 egg, 1 Tbsp nut butter, 1?4 cup cooked beans, or 1?2 oz nuts or seeds.
Lean meats, poultry, fish, eggs, beans, nuts, and seeds.

My Food Pyramid 3

Milk (dairy)
1 cup = 1 cup milk or yogurt, 1.5 oz natural cheese, or 2 oz processed cheese.
Milk, yogurt, and cheese but not cream cheese, cream, or butter.
Aim for hard cheeses for less calorie, and low fat cheeses are ideal.

Oils and Fats
1 tsp = 1?3 Tbsp vegetable oil, 1?2 Tbsp soft margarine or mayonnaise, 1 Tbsp salad dressing, 8 large olives, 1?6 medium avocado, 1?2 Tbsp nut butter, 1?3–1?4 oz nuts and seeds.
Fats from plants and fish (canola, corn, olive, soybean, and sunflower oil), soft margarine, mayonnaise, salad dressing, nuts, olives, and avocados, all contain high amounts of fat, and so while they definitely have nutritional value, their intake should be limited.

Discretionary calories
We recommend that these calories be spent on low-fat foods without added sugars—instead of on cakes, cookies, chips, or ice cream.  Proteins help you feel full and have the most health benefit, so the next time you feel like snacking, why not try a sandwich instead of cake or chips?

Avoiding portion distortion
What if you don’t have a lot of fancy measuring cups and spoons at home, or you are out eating?  Well, you can learn to eyeball your measurements so you don’t overeat, and particularly so you don’t fall prey to restaurant ‘portion distortion.’
Use these guides as a general estimate of how much you should be eating, and remember, you can eat as much salad as you like so long as you don’t cover it in high calorie dressing. Always ask for it on the side.

1 cup-the size of your balled fist
1 ounce-the size of 2 dice
3 ounces of protein, the size of a deck of cards
1 teaspoon-about the size of your thumbnail
1 tablespoon- about the size of your thumb

Try to stick to the pyramid, customize it for your own age, gender, and level of activity, and you will not only be able to maintain a healthy weight, but a slight increase in activity, and perhaps a slight decrease in your calorie intake, and you will see the pounds come off!