From my earliest memories, I’ve always had an easy litmus test about food: “If it tastes bad, it’s probably good for you; if it’s delicious, it’s probably not.” For example, cod liver oil: It tastes bad = it’s healthy. Want another example? Red Nehi sodas: They taste great = they’re not that good for you (especially the red dye #2). Not convinced? Neither was I at first. My mother used to try and trick me: “Here, have some … it’s gooood for you.” Sassafrass tea? Liver? Okra? Licorice cough drops? Ha! It probably didn’t help that I grew up in an era where we actually tasted everything we consumed. (I’m sure they have cod liver oil injections these days.) And even when they tried to hide the non-healthy stuff, I found it … like the gooey-sweet carmelization of an upside pineapple cake or the thick, sweet cream left in an ice cream churner. I always found it, but I knew it was too tasty to be healthy. And if it was healthy, it wasn’t quite going to live up to my taste expectations.
Most of my life I’ve been taunted by that test. Frosted flakes vs. granola…white vs. whole grain bread…whole vs. low-fat vs. soy milk … ice cream vs. frozen yogurt … non-fat vs. regular “anything.” For those who love the taste of great food, it’s sometimes a challenge to eat healthy at the same time!
But for all of us who think life is unfair, things are looking up. Recent scientific and nutritional studies reveal that a few of our favorite foods, while delightful to the palate, may also aid in good health. In a time when most of us hear and fear about the worse of medical news and diet trends, this is the kind of culinary news worth passing on.
First, let’s start with grape, berries and nuts. The chemical compound resveratrol found in grapes, berries and some nuts has been proved to extend the life span of fish, showing the first proof of its anti-aging effects in vertebrae. “The resveratrol-fed fish showed more vivaciousness, swimming more than counterparts even as they aged…” Grapes are already known to reduce platelet clumping and harmful blood clots and to protect LDL cholesterol from the free radical damage that begins artery damage. A new study outlined in the Journal of Agricultural and Food Chemistry revealed that cranberries contain the highest levels of phenols, a disease-fighting antioxidant. Pears, red grapes and apples contain the next highest levels of phenols. (source: www.scientificamerican.com)
To add to your healthy-and-good assessment of grapes, a recent study conducted by the Litwin-Zucker Research Center for the Study of Alzheimer’s Disease and Memory Disorders found that “resveratrol in wine reduces levels of a harmful molecule linked to Alzheimer’s disease.” The study revealed that resveratrol “is found in high concentrations in red wine” and pinot noir grapes appear to carry the greatest amount of the compound in a dietary form. While the study concluded that the amounts found in red wines may not be enough in themselves to totally defend us from Alzheimers, I’ll certainly drink to whatever protection they do offer us against memory loss. Salut!
Then, there’s the new research about chocolate. According to scientificamerican.com: “Now, results from a study of Dutch men have shown that cocoa consumers were half as likely to die from disease than those who did not eat the sweet treat.” While the exact reason for the benefits of chocolate seem to still be a mystery to researchers, “chocolate definitely decreased blood pressure and prolonged life…” and “lowered the overall risk of cardiovascular and any other disease by as much as 50 percent.” Quick, grab a Snickers bar!
And, coffee! Several studies have found links between coffee and a reduced risk of type 2 diabetes. It took me almost a year to convert from regular to decaffeinated coffee. Now, a recent study reveals that drinking decaf coffee may increase the “bad” DLD cholesterol in your body. Regular coffee does not seem to create that result. Drink on!
Despite the new good news, a caution: As with most things in life, eat in moderation. Don’t overdo, lest you prove the researchers wrong. And, enjoy while you can. Chances are, some researcher will reverse these findings one day. In the meantime, hide that litmus test away in a nearby drawer and try these recipes. P.S. With all the recipes, drink with lots of pinot noir!
Recipes
Grape & Cranberry Tea Bread (2 loaves)
2 1/2 cups all-purpose flour
3/4 cup granulated sugar
3 tsp. baking powder
1 tsp. salt
1/4 cup vegetable oil
1 cup low-fat dairy sour cream
1/4 cup low-fat milk
1 large egg, beaten
2 tsp. grated lemon peel
1/2 cup chopped walnuts
1/2 cup chopped dried cranberries
1 1/2 cups halved seedless grapes
1. Combine all ingredients except grapes; mix well. Gently fold in grapes.
2. Grease and flour the bottoms of two 8-1/2 X 4-1/2 X 2-1/2-inch loaf pans. Pour 1/2 of the batter into each pan.
3. Bake at 350 degrees for 50 to 55 minutes or until wooden pick inserted near center comes out clean. Cool 5 minutes.
4. Turn out onto wire rack and cool completely before slicing.
5. Bread may be tightly wrapped and refrigerated up to one week. For longer storage, wrap in aluminum foil or in freezer-safe plastic bags and freeze.
Cranberry Waldorf Salad (serves 4)
2 red apples (3 cups)
2 Tbsp. lemon juice
2 ribs celery, diced (1/2 cup)
2 Tbsp. toasted, chopped walnuts
1/4 cup low-fat mayonnaise or yogurt
4 cups romaine lettuce, washed and torn into bite-size pieces
1/4 cup dried cranberries
20-24 rinsed seedless grapes, green or red
1. Wash and cut the apples into quarters, core, then dice into 3/4-inch pieces. Toss with the lemon juice.
2. Add the celery, walnuts and dressing. Mix thoroughly.
3. Place the lettuce on 4 plates or in salad bowls. Scoop the apple mixture onto each salad. Scatter berries and grapes over the top.
Berry Berry Parfait (serves 4)
1 8-oz.container low-fat lemon, orange, vanilla or banana yogurt
5 medium strawberries, diced
2 kiwi, peeled and sliced lengthwise
3 oz. red seedless grapes (or about 1/2 cup halved) 3 oz. green seedless grapes (or about 1/2 cup halved)
1 mango, peeled, pitted and sliced into strips
3 ounces sliced watermelon (or about 1/2 cup cubed)
Juice of 1 lemon or 2 limes
1. Empty the yogurt into a small serving bowl. Gently stir in strawberries.
2. Mix the remaining fruit in a bowl and squeeze the lemon or lime juice over the fruit.
3. In parfait or wine glasses, alternate the fruit mix and the yogurt mix until filled. Add a dollop of crËme fraiche or whipped cream, if desired.
Easy Tiramisu
Cake:
Vegetable cooking spray, for misting the pan
(1) 18 1/4 oz. package white cake mix
1-1/3 cups water
2 Tbsp. vegetable oil
3 large eggs
1 tsp. pure vanilla extract
Syrup:
1 1/2 cup strong coffee (or 2Tbsp. instant coffee powder in 1-1/2 cup hot water)
6 Tbsp. granulated sugar
1/2 cup Kahlua or other coffee-flavored liqueur
Topping:
2 cups whipping cream
2-8 oz. packages cream cheese, at room temperature
1/4 cup confectioner’s sugar
1 tsp. unsweetened cocoa powder
1. Place a rack in the center of the oven and preheat the oven to 350 degrees. Lightly mist a 13- by 9-inch baking pan with vegetable oil spray. Set the pan aside.
2. Place the cake mix, water, oil, eggs and vanilla in a large mixing bowl. Blend with an electric mixer on low speed for 1 minute. Stop the machine and scrape down the sides of the bowl with a rubber spatula. Increase the mixer speed to medium and beat 2 minutes more, scraping the sides down again, if needed. The batter should look thick and well blended.
3. Pour the batter into the prepared pan, smoothing it out with the rubber spatula. Place the pan in the oven. Bake the cake until it is golden brown and springs back when lightly pressed with your finger, 32 to 35minutes.
4. Remove the pan from the oven and place it on a wire rack to cool.
5. Prepare the syrup: Place the hot water, coffee powder and sugar in a small bowl and stir to combine until the coffee and sugar dissolve. Stir in the coffee liqueur.
6. Poke holes in the cake with a chopstick or drinking straw and spoon the syrup over the cake so that the syrup can seep down into the holes. Set the cake aside.
7. Prepare the topping: Place the cream, cream cheese and confectioners sugar in a large mixing bowl and blend with an electric mixer on low speed for 1 to 2 minutes. The mixture should look well combined and thick.
8. Spread the topping over the syrup-soaked cake, using the rubber spatula to spread the topping out to the edges of the cake.
9. No more than an hour before serving, sift the cocoa powder over the topping so that it covers the top of the cake. Slice the cake into squares and serve.
10. Store the cake, covered in aluminum foil, in the refrigerator for up to 3 days.
Jacqui Love Marshall lives in Danville with her vintage-car-loving husband, two pugs and binders of recipes. E-mail her at Epicure@DanvilleWeekly.com.
