Cook Right, Eat Right – Nutrition for a Healthy Heart

Cook Right, Eat Right – Nutrition for a Healthy Heart


[Music]>>Welcome, everyone, to February’s “Cook
Right, Eat Right”. My name is Michelle Riley, and I’m a registered
dietitian and professor in Hospitality
Management here at JCCC. We’re really excited to partner with the
University of Kansas Hospital and the University
of Kansas Medical Center to bring you this presentation tonight. First, I’m
going to introduce Dr. Deborah Sullivan, who is the Chair of Dietetics and Nutrition at the
University of Kansas Medical Center.>>Thank you, Michelle. As Michelle said, we’re
very excited to host these education classes. This is a collaboration between the KU Health
System, the University of Kansas Medical Center, and
the Johnson County Community College
Culinary Center, in this spectacular space. It’s my pleasure tonight to introduce our first two
speakers. Our first speaker is Dr. Mazhar Afaq, a
cardiologist at the University of Kansas Hospital. He has a focus on prevention, so we’re very
lucky to have him here this evening. Then, Nicolette Jones, our cardiology dietitian at
the KU Health System. We are very honored to have both of them
speak. Now, I’ll ask Dr. Afaq to come up. >>Good evening, everybody. I think you did a
fantastic job with your pronunciation, thank
you. Patients have a tough time, so they’ll
sometimes remember me as “Aflac”, like the
duck [from the insurance company ads]. I told them that the name has a big history, and
its actual meaning is “manifestation of the
horizon”. We often get into a discussion about names and
meanings. Thanks for having me here. I’m sure you’re in
the front row, so I guess you’ll get [to ask] all
the questions. I wanted to speak about heart health, and we’ll
go through a few slides together. When patients come to me and want to know
about what’s going on, they want to know the
nuts and bolts. How much of an issue is heart disease? Every
42 seconds, somebody is having a heart attack. One in four deaths are from heart disease. About 15 to 17 million Americans above the age
of 20 have coronary heart disease, and about 630,000 Americans die each year
from it, so it’s a big thing that we have to take
note of. There are certain [criteria] which put you at
higher risk. Those include if you have a family
history of heart disease, say, a male, first-degree relative under the age
of 55 or a female under 65 that has had heart disease. If you already have high cholesterol, there are
certain conditions, such as metabolic
syndrome. Three of these factors: high triglycerides, larger
waist circumference, high glucose or blood
pressure will give you metabolic syndrome. If someone has kidney disease, or inflammatory
conditions like psoriasis or rheumatoid arthritis,
those are also risk factors. If someone has had preeclampsia during
pregnancy, that could also pose some risk. Certain ethnicities, such as South Asians, have
a higher risk too. What can we do about it? Thomas Edison said, “Opportunity is missed by most people,
because it is dressed in overalls and looks like
work”. This isn’t easy, but it can be, because small
steps can make a difference. The American Heart Association came up with
“Life’s Simple Seven”, seven parameters that
each of us can do to make a difference. Another initiative they came up with “Know Your
Numbers”. I’d like to go through each of these briefly, and
touch upon those. The first thing is stopping smoking. If you
smoke, you should stop, because the benefits are not only short-term and
immediate, but are also long-term. The first immediate measures can be a change
in your taste buds, and lowering your heart rate. Later measures can be from reducing your risk
of cancers, and after a year, your risk heart
disease is halved, compared to smokers. There is a big difference, in that respect. There are a couple of things that patients often
say to me when we’re talking about stopping
smoking: [One is] “If I stop smoking, I’ll gain weight”. In Korea, looking at a study of 100,000 men who
gave up smoking, the change in their weight, whether it was a gain
or loss, didn’t reduce the benefits, so that was
an important thing. Another thing that we hear sometimes from
patients is “I’ve cut down to one or two
cigarettes, I’m doing really well”. That should be encouraged, because it’s not
easy to stop smoking, but even if you smoke one cigarette, that carries
about halt the risk of smoking twenty. Don’t think that smoking only one cigarette
carries no risk. That was from looking at 141 previous studies
for important data. Activity is another measure we try to encourage
at least thirty minutes of exercise, five days a
week. There’s moderate intensity exercise, such as
brisk walking, and vigorous intensity exercise,
like jogging. If we can keep those numbers up, those are
also beneficial. This should also be paired with some resistance
exercises, which are also important. The benefits of walking: it can decrease the risk
of heart disease, cancer and stroke; the “bad”
LDL cholesterol can be slightly reduced; reductions in weight, stress and even
depression; it increases healthy (HDL) cholesterol,
increases energy and even longevity. Losing weight is another important factor. We
use the body mass index calculator, which
looks at one’s height/weight ratio. Even losing 3 to 5% of your weight can improve
your cardi-metabolic risk. When talking about weight loss, even small
measures that are achievable and sustainable
are important. We typically aim for a loss of 5 to 10% of their
weight within six months. One of the best ways is to achieve this is a
reduction in daily calorie intake by at least 5
kilocalories. Another number that we should be aware of is
our blood pressure. We like to keep blood
pressure around 120/80. When [systole] goes up into the 130s, then
we’re entering stage one hypertension. Blood
pressure can have huge effects. By treating blood pressure, you can reduce the
risk of stroke up to 40%, reduce your risk of
heart failure by 50%, and reduce the risk of having a heart attack by
20 to 25%. This is very important data to take
note of. Reducing your sugar intake is another important
factor. If you have fasting blood sugar of greater than
100, that puts you at risk of pre-diabetes.
Diabetes is a risk factor for heart disease. Cholesterol is something that we are
continuously challenged with. As we said, “know your numbers”. The total
cholesterol number should be below 200. The triglycerides, which are a reflection of
sugars and carbohydrates, should be less than
150. For “healthy” cholesterol, 40 to 50 is good in
men, but I know that number says 60. The
higher, the better. The “Bad” cholesterol number have changed,
and are now lower. 60 to 130 is a range we try
to keep within. How we control cholesterol: you’re probably
heard of statins, but many times, patients speak to me about fish oil supplements
and different ways to treat cholesterol. Statins are but one of many types of medication
that are out there. One study that came out in January, after having
some studies that weren’t positive regarding fish
oil supplements, this looked at whether consuming EPA, a
derivative of fish oil, reduced cardiovascular death, heart attack,
coronary artery disease, and angina. There was
a reduction up to about 25%. The other thing we can do is eat better, and
Nicolette will hopefully focus on this as well. When we examine goals for dietary
interventions, I always like to know what the
purpose of the dietary change is. Is it because they want to lose weight, do they
want to try to be healthier, or are they aiming for
a dress or pant size for a wedding? What are their goals for dietary interventions? Regarding heart disease prevention: the DASH
diet was one of the first we pushed toward, which was high in fruits and vegetables and low
fat dairy, and low in sodium. Studies showed a reduction in blood pressure
[for those on] the DASH diet. One of only a few diets that has been
randomized and studied well, though there were recent questions about its
randomization methods, was called the
PREDIMED Study. That was based on the Mediterranean diet,
which also showed a significant reduction in
cardiovascular disease parameters. We’ll go over the Mediterranean diet somewhat
[later], so we’ll skip over it [for now]. I’m often asked questions about alcohol. It
should be taken in moderation. Some people
forget that beer has a lot of sugar in it. Sometimes, if they’re trying to do well with their
diet, but they’re still drinking, than can be an
[oversight]. There are beneficial factors in red wine, or for
those who don’t drink, pomegranate juice. We may talk about this when we’re open for
questions, but this slide is to remind me to
mention coronary artery calcium scores. These scores tell us about the buildup of plaque
around the heart, which can be a useful measure to help
determine your risk for heart disease. Because it’s Valentine’s Day tomorrow, what
about chocolate? Dark chocolate is especially high in flavonoids, which has been associated with lower risk of heart disease. Some studies suggest that chocolate and cocoa
consumption is associated with lower risk of
insulin resistance and high blood pressure. This is not a treatment for heart disease. If you’re eating chocolate, have dark chocolate, but don’t think of it as a medicine. Thank you very much.>>I’ll get started. There’s a lot I can elaborate
on from here. Stemming off of his discussion of the DASH
diet, there’s a lot of research associated with it,
and a lot of good information from media. U.S. News and World Report rated it one of the
top diets of 201, along with the Mediterranean
Diet. Both of those diets have a lot of similar
recommendations. We want to increase [consumption of] fruits and
vegetables. I don’t think you’ll find a well-
researched diet that doesn’t recommend it. [This diet also encourages the consumption of
whole grains, beans, seeds, nuts, lean meats
and proteins and unsaturated fats, as well as [recommending more] physical
activity, to benefit our hearts. We want to [discourage the use of] added salt
or foods high in sodium. Sometimes, patients say that they don’t add
salt to their diets, so claim to be eating a “low”
sodium diet. This isn’t necessarily true as a lot of store-
bought foods already contain a lot of sodium. [You should also lower your intake of] red and
processed meats, added sugars, saturated and
trans fats, as well as try to lose excess weight. These are the guidelines we’ll be discussing,
today. This is what the diet looks like. You’ll see an
emphasis on fruits and vegetables, [taking up]
half of your plate. [The other half of your plate should be equally
divided between] whole grains (if you eat them),
and lean, healthy proteins. In a typical meal in our country, meat usually
[takes up] the largest portion on one’s plate,
taking up at least half, with starches or grains taking up the other half,
such as potatoes. We really want to incorporate more non-starchy
vegetables and fruits, pushing some of those
grains and proteins off. Water, tea and coffee with little or no added
sugar are good beverage choices. The following
slides will [make this more clear.] This is the plate that we want to see, three
times per day. The first step is filling half of your plate with fruits
and vegetables. You want at least 2 1/2 cups of
fruits and vegetables in your diet, each day. If you’re not there yet, try adding 1/2 cup of
vegetables, like broccoli, into something else
you’re preparing, like pasta. This can be a good way to [gradually] add more
vegetables into your diet. [There’s no need to
change all of your diet], overnight. You’re allowed to take smaller steps into it, as
it’s not usual for everyone. As a culture, we eat a lot of potatoes, so more
potatoes will not count as part of your vegetable
goals in this diet. They’re starchy, and they do have nutritional
value, but like the brown rice you saw on that
plate, they should take up a smaller portion. Two cups of fruit per day, fresh or frozen are both
as nutritious, and are great for reducing sodium
[intake], in line with DASH’s recommendations. Try a number of different colored vegetables, as
each color of vegetables provide different
benefits. Each time you go shopping, it’s an opportunity
to pick up new items and vary your diet
somewhat. As you might have guessed, eating fruits and
vegetables can protect against heart disease,
strokes, cancer risk, high blood pressure, and reduce your cholesterol count. As we saw in the last set of slides, diets that
are high in fruits and vegetables are most
effective in helping reduce heart disease risk. Time to get on board. A lot of people try to skip
but it’s quite beneficial. Choose 100% whole grains. There are a
number of varieties. It doesn’t have to be wheat,
if you don’t desire it, or have a sensitivity. Oats, quinoa and brown rice are wonderful
[choices]. We prefer you use whole grains as they’re more
nutritious, compared to refined flours. Some
nutritional benefits are lost when refining grains. They also contain fiber, which slows down
digestion, helps with controlling blood sugars,
and can help you feel more full and satisfied. If you do eat grains, choosing whole grains will
be beneficial for you. Here’s a diagram of the inside of a whole grain. The DASH and Mediterranean Diets discourage
the use of red or processed meats. [They encourage choosing lean proteins like]
fish, poultry, beans and legumes, and soy
products. They’re also low in saturated fats. In the Midwest, red meat is a common food, but
we discourage its use to no more than twice per
week. The Mediterranean diet recommends red meat
no more than once per month. Try to limit your intake of red meat, as your
lifestyle choices deem appropriate. If you eat fish, fatty fish like salmon and tuna will
be high in Omega-3s, which can help reduce
cholesterol levels and raise your HDL. Try to have fish at least twice per week, perhaps
by swapping out red meats for it. For decades, we thought eggs were very bad for
us. While they do contain cholesterol, they do
also contain protein and beneficial nutrients. While I say it’s a “whole food”, they do contain
saturated fats, and can raise your totals, just
like red meats and dairy can do to you. We recommend two to four per week, depending
on your total saturated fat intake. You could eat an egg per day if the rest of your
diet is low in saturated fats and still meet your
goals. We really don’t recommend processed meats,
such as salami, bologna, bacon or ham. These
can be high in saturated fat and sodium. We want to reduce those two components in
both the DASH and Mediterranean Diets. We didn’t see dairy on that healthy eating plate
earlier. While I don’t think it needs to be a must in your
diet, most of us may like a little cheese. If you choose whole dairy products, like milk,
butter or cream, those are high is saturated fats. Depending upon your preference, choosing
reduced fat versions of these can be better for
reducing saturated fat intake in your diet. There are also other sources of calcium besides
dairy products. Using skim, low-fat or non-fat dairy products can help reduce your saturated fat intake. Now, I want to differentiate healthy fats and oils
from those that aren’t. Heart-healthy fats are going to be
monounsaturated and polyunsaturated fats. These include olive, canola and some other
plant-based oils, nuts and seeds, and avocados. These will help to lower LDL cholesterol. Polyunsaturated fats have Omega-3 benefits.
[As I mentioned before], fish such as salmon or
tuna have these. Walnuts are also a great source of Omega-3s, if
you don’t eat fish. [As I said before], saturated fats, like in cream,
butter or red meats, aren’t so good for you and
we want to limit their intake. They can raise your total cholesterol, which will
raise your LDLs, in turn. Limiting does not
mean eliminating, merely reducing. Coconut oil does count as a saturated fat.
While it is a plant-based oil, there it little
research to suggest that it’s “different”, so I can’t suggest you can pour it on everything.
“Everything in moderation” [is a good rule to use]. We do want you to eliminate trans-fats
completely. These will be detrimental for your
heart health. They will raise your LDL, “bad” cholesterol,
and decrease your HDL, “good” cholesterol, the
opposite of what we’d want. These are often in the form of partially
hydrogenated oils, in processed and packaged
foods. If you see it on the package, leave it on the
shelf, you don’t want it. Fried foods may also have potential trans fats. Last June, the process of removing trans-fats
from our food supply was begun, but it’s always good to be a smart consumer,
and reduce the amounts of processed foods you
purchase. Through the recipes we’ll see demonstrated
tonight, we’ll learn how to incorporate some of
these healthier fats into our diets, using liquid, plant-based oils for cooking and
baking, while reducing [the use of] trans-fats and
partially hydrogenated oils, such as in stick
margarine. Limit the use of butter and coconut oil. Aim for one serving of Omega-3s, such as in
walnuts, fish, canola oil, and flax seed. Also, cut down on saturated fats, such as red
meats and dairy products. This graphic places all of that in perspective.
The most beneficial are the Omega-3s. Everything in green is more beneficial to our
hearts. As we cross over into saturated fast, we find red
meats and dairy, then at the bottom, the most
harmful are partially hydrogenated oils. Saturated fat is OK in moderation, but we want
to completely eliminate trans fats from our diets. Good research shows that high sugar intake can raise triglycerides and cholesterol levels. A study [in JAMA] showed a 38% higher risk of
death from cardiovascular disease from those
using a lot of sugar. While we want to reduce our consumption, this
doesn’t mean that all sugar is bad. That’s a
common misconception. Refined sugars are what you should tackle, first.
But, what does “not all sugars are the same”
mean? Some are “natural”, but some are added to our
foods. Carbohydrates include sugars, starches and
fiber. Natural carbohydrates come from fruits
and vegetables, dairy and whole grains. On the right side of this slide are the names for
various added sugars. It may not be listed as
“sugar” in the food’s ingredient list. Sugar that’s naturally in fruits and vegetables are
your brain’s preferred fuel. There’s also a fiber benefit in using natural
sugars in fruits and vegetables, so those can
help with digestion. Added sugars contribute to the taste and flavor
of foods, but not necessarily any benefits to our
bodies, or hearts. Not all carbohydrates are bad. They are needed
for our organs to appropriately function.
How much is too much? The American Heart Association suggests that 6
teaspoons, or 25 grams of added sugar for day
is the recommended limit for women, and for men, it’s a limit of 9 teaspoons, or 38
grams. How much do you think the average American
eats? The average daily consumption is 22 teaspoons,
over double the recommended amount. That’s
88 grams worth, or 250 extra calories per day. That would be like gaining 36 pounds in a year,
from added sugar calories [were they stored as
fat]. Something we send to forget is a lot of added
sugar comes from beverages. Reducing consumption of sugary beverages is
often a good first goal for my patients. Also, baked goods like breads and pastries,
desserts and products with fruity flavors, like
yogurts. Yogurts are often marketed as “healthful”, and
they can be, but there’s often a lot of added sugar for
flavor in them. [Also watch out for] condiments, coatings,
condiments, sauces and salad dressings. Even
oil and vinegar can have added sugar. Let’s read some labels, like this one. The new food label makes it easier to determine
how much sugar in the product has been added. Under “Total sugars”, you’ll see the amount of
added sugar. Depending upon how much you want to focus
on, we encourage heart patients to look at saturated
and trans-fats, making sure those are low,
compared to total fat content. We always want trans-fats to be zero, as that’s
partially hydrogenated oil. If a food has less than 140 mg per serving of
sodium, that’s considered “low sodium”,
appropriate [for low sodium diets]. [Watch] your carbohydrates if you have high
triglyceride levels. All of these numbers are related to the serving
size, which in this case is 2/3 cup. There are
eight servings in this container. I just educated someone yesterday who had
been a diabetic for years, who had thought that the numbers that were
listed were for the whole container. It can be the whole container, but most of the
time, [that container includes] several servings. When reading those numbers, be sure to note
the serving size and servings per container. Usually, if there are less than 30 g of
carbohydrates, that allows you to have other
options at meal time. [We recommend] between 60 to 75 grams of
carbohydrates for men, and 45 to 60 grams for
women. If it’s 30 grams per serving, this allows you to
have more carbohydrate-rich foods at a meal. There should be no more than 10 to 15 grams of
added sugar per serving. One teaspoon of sugar is about 4 grams, so this
one has ten grams, which is [2 1/2 teaspoons]. [You can determine] serving size [volume] while
using your hands, to make it easier to watch
your portion sizes when eating out. [We recommend a] fist-size for rice, pasta, fruit
and vegetables, though I think you should use
two fists [for veggies]. A palm-size for protein, a small handful for nuts
and dried fruits, two handfuls for snacks, a thumb for peanut
butter or cheese, and a thumb tip for cooking oil,
added sugar or butter. Here are some general recommendations for
physical activity: Start with a 15 minute daily walk at a time that’s
best for you, gradually increasing its duration
and intensity. Work up to 60 minutes of moderate to vigorous
activity each day to help with weight loss. That’s all from me. Thank you! [applause]>>Thank you, Nicolette. Now, I’m really excited to introduce Chef Mary
Berg. Chef Berg has been a culinary educator since
2001. She told me to say that! She is really good at bedazzling and catering,
making food look and taste good, so she has some really good ideas for how we
can make those “boring” vegetables taste good
and make people want to eat them. We’re really excited to have her. Welcome,
Mary! [applause]>>Hey, everybody, it’s Valentine’s Eve! Does
that allow me to eat lots of sugar? Thank you for the intro. Yes, I’ve been here for a
long time and it makes me feel old, but I love it,
so we’ll leave it at that. I like to keep this casual, so if you have any
questions, please ask. If you’re up for it, I’ll have some people come up
and taste it. Michelle, I made up a whole lot of tasting
spoons, could you bring those down? Thank
you. Let’s start with salad and grilled vegetables. Is
everybody excited about salad? You are? Normally, people complain, “Oh gawd,
do we have to have a salad?” I think it does get
overlooked a lot, don’t you agree? Every since I was a chef’s apprentice, my
“thing” has been making a really cool salad, something that would really “pop”, and have a
little different flavor in it. I’ve learned in my years of being a chef that you
have to layer those flavors, so I’m going to show
you one of my signature vinaigrette, tonight. It’s an orange-scented balsamic vinaigrette, but
I’m going to show you to make it, emulsified. You’ve all seen that you have to mix or shake
vinegar and oil together. Many people feel that
you can’t have good flavor, that way. but I’ll be showing you the opposite. The
emulsification will stay in the refrigerator, and it’s
good for about three weeks. With all of that vinegar in it, it could even go a bit
longer, and of course, it’s a great preservative. As I go along, I’ll talk to you about other things
that you can do with this, because this was a
complete accident. I didn’t start my day off thinking that I was going
to create something cool with an orange. I must have been sleeping when I put my orders
in one day, so I didn’t have what I needed to
make vinaigrette for 500, so I had to be creative. Over time, I learned more about it. Let me
show these to you. Does anybody know what
kind of lemon this is? A Meyer Lemon, good job! We have regular,
traditional navel oranges, and then, what about
this one? See the color? What did you say? Right, this is a blood orange. Each has slightly different flavors. One might
have more acid, or more sugar. These are
different layers. Also know what’s seasonal. I want to show you some different [techniques],
so you can use all of these different parts. It’s
not just about making a vinaigrette with it. I have grilled vegetables here, and a cake which
I baked with olive oil. There are a lot of options
that play into this. I have all of this [unintelligible] down here, so
we’ll zest and make this up at the same time. You guys are on it! — They’re going to serve you
samples to check everything out. A heads-up: we went over the top with the grilled
vegetables. I’m kidding, we just have olive oil,
salt and pepper on them, that’s it. We didn’t put any vinaigrette on them, and
hopefully, none of it’s on them, but you can
really taste it. Often when I make grilled vegetables, people
[love them, and they ask what I did with them]. I only put salt and pepper on them. We often don’t think about doing that and
making that extra part happen. Right, back on
track. We’ll prepare the blood orange, so you can see
its differences. You can roll it a little, to make it
easier to juice. Can you see this? For zesting, does everyone know about a
microplane? It’ll be a lot easier and finer. Here’s
the blood orange. If you’re not using balsamic, which is really dark-
colored, you could use an apple cider vinaigrette
with this, and you’ll have more of this color. We can take the juice, because we have so
much time – I’m kidding. Reduce it – add heat to it and then cool it,
making it more like a syrup, giving it a more
intense flavor. All kinds of flavors are possible. This is garlic, and I’m not going to lie: I don’t
measure. Don’t measure, when making
something like this, do it to your taste. This is about a clove and a half, if you want to
keep track. One thing I teach my apprentices when we start
– that’s about a tablespoon- is that when making dressings, because we use
classical French training, the ratio is one part
vinegar to three parts oil. That oil is so intense, so I try to balance it.
What do most greens taste like, what are they
mostly made of? Water. Are they bland? Some of them are. Arugula is
going to be more spicy, there are a lot of other
things happening. If you have a blend, think about the flavors of the
lettuce – can you tell I think about lettuce, a lot? Then you want to find out if the mix is too bland,
if you need it to be spicier, or more bitter, then
think about what flavors you want with it. I love fresh thyme in this, and the you can use
whatever you like to give it the components to
emulsify, as well as what flavors you’d like. I have people use a scant amount of maple syrup or agave syrup. I like to use local honey, but it doesn’t take much of it. Another thing you can do is use nothing like this, and instead, use mustard. I’ve also made a balsamic that had fresh-grated horseradish in it. You really have to like horseradish, but it’s really good [if you do]. I’m measuring this, because I want to make sure I give this to you, correctly. About two teaspoons. Now that I have everything going, we’re going to use the smallest food processor that’s ever been made, because I typically make five gallons of this, but I didn’t want to do that [this time]. Obtaining really high-quality balsamic is a huge deal, so I want to show you, as I pour this. I don’t know if you’ve – do you see how thick this is? Normally, it’s going to be – what kind of vinegar do you have at home? There’s no thickness to it at all, but this is almost like syrup. The sugar content is going to be higher in it, but it’s also going to be more concentrated, so you don’t need quite as it. Can you see how – oh yes, because I threw it on the side. So, we’ll do about this much. I’m bad about that. I have three people in my family, and I have to take some to the neighbors, because used to cooking for over 50. Another point with the extra virgin olive is it can be quite strong in a vinaigrette dressing. You can cut [its strength] in half with avocado oil. What other oil might be appropriate, can you give us some thoughts? Grapeseed? Cool.
>>This is so neutral, look at this. You can tell by its color, so you won’t get that intense olive oil flavor that can sometimes be overpowering. Now that you’ve eaten the salad, what do you think of the vinaigrette? The whole batch I made was a gallon[‘s worth], because I went a little crazy. It had about 3 tablespoons of honey in it, so you can tell that the balsamic has a lot of sugar in it. Let’s take that out, first, then we’ll drizzle this in. Do you know what I mean by an “emulsification” and what that looks like? Right, it’s going to bind together. It’s the same process when you’re making an aioli, mayonnaise, or anything like those. You can do this in a blender, a small food processor like this, or an emulsion blender if you have one. I’ve found that all age groups really dig it and like the emulsification. They’re often surprised that it’s a vinaigrette. This also clings to the greens, more. The only ingredients I didn’t add were salt and pepper. This is just starting, so it will be a lot thicker.>>See how it blended together?
I would add at least another cup of that oil, drizzling it in, putting it in a deli container, within your refrigerator. Then when you’re ready to use it, there will be -this- much vinegar settled on the bottom. Just shake it with the lid on, and you’re good to go. Another big difference is that I actually have the greens in a bowl, which is always a good start. These are looking sad, because they’ve been out for a while. Then, make up the dressing. Cut these finely. These are bias cut, so they look a little different. After that, add sweet peppers, sliced thinly. Then dress it and mix it together, so it’s more pleasing to the eyes, and finally, salt and pepper it. It doesn’t need a lot, just enough to make that difference. My husband eats very healthily. I typically eat over a trash can, as most chefs do. We usually prep on Sundays, and usually, tonight. Thank you so much that I’m here, you don’t have to do it! We’ll cut these and place them in different storage containers. With the greens, you can use a Ziploc bag. Some of you might already know this, but if you have any prep time, I discourage you from [buying pre-cut and bagged vegetables]. How many of you know what are done with those? We’re not going there, because if you are eating them, they’re still better than [some other choices]. What I did with this is submerge, but I left some of these ends on. This part right here, if you have people [who complain that] greens are “bitter”, they are, if you leave these on. You want to cut or twist these off. I don’t have time to twist all of them off, so when I get the tinier Romaine leaf, I might be a bit more wasteful, but at least they’re eating it. Cut the bottom part off. Do I need to wrap? I submerge this in ice water, then I use a small salad spinner, though we have a five gallon one we use, to fling the water off of them. Dampen a paper towel, place it in a Ziploc bag, and seal it. [The greens] will last a week. If you’ve ever seen “dead” lettuce, it’s really slimy and gross, but mixed in with all the “beautiful” lettuce. This [trick] will prevent it from happening. That’s a good thing, I don’t like gross lettuce. The next food that’s being passed out the olive oil cake, and I think Michelle brought in recipes for it. I used a whole grain flour, and a medium-grind cornmeal. It uses olive oil and eggs, and I cut the sugar in half. It does have Grand Marnier in it, which is an orange liqueur, and it definitely does have that flavor. It’s a little intense, so I may cut it back. You can see I dusted this one with a little powdered sugar, and added fresh berries. You could also macerate the berries, that is, add a little liqueur, sugar or honey and lime juice to them. Then mash them, like you would with potatoes.|
As you cut each slice, you could take that macerated berry and drizzle it over the top. This is a coarser, dryer cake, but it’s rather “foxy”, don’t you think? This is my portion, “Moderation”. One reason why I cut the sugar in this is normally, you grease and flour a pan. But with this one, I used olive oil and sugar in the pan. I was dusting them all with sugar. Also, they didn’t take too long to bake. I had to rotate them, as they were becoming topsy-turvy due to there being so much air in that thick batter.>>Thank you all so much for coming. [applause] One next one’s on March 6th, as we’re moving these to the first Wednesday of each month. The topic will be a little different: healthy aging. It’s about keeping ourselves active and healthy, as we age. It doesn’t mean we’re old. We want to able stay active as we mature. Hopefully, you’ll be able to attend. We also have presentations scheduled for April and May. Thank you for coming, see you next time.

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