Thursday, March 26, 2009

Egg-cellent Food

Once restricted from the daily diet for its high cholesterol levels, recent studies have restored the egg's nutritional reputation. Not only are eggs a healthy source of protein, they are also high in Vitamins and Minerals: A, B-12, D, E, Calcium, Folate, Iron, Pantothenic Acid, and Riboflavin.

Many people see the dietary cholesterol value and gasp. However, recent studies indicate this high-density lipoprotein (HDL) cholesterol is good for us – actually carrying away the "bad" low-density lipoprotein (LDL) cholesterol, and has less impact on cholesterol levels than saturated fats. The Canadian Heart and Stroke foundation now recommends eggs as a good source of polyunsaturated fats , which help lower the risk of blood clots, stroke, and heart disease. And, another recent study links the high B-12 concentrations to better brain health . In fact, various studies have proven many health benefits .

Given the rising costs of meats (see table below) the egg has become, by far, one of the most economical choices. Economy is lost, however, if cooking methods produce a poor result. So, here's a fool-proof recipe for hard-boiled eggs, without a blackened yolk:

  1. Place eggs in pot and completely immerse in COLD tap water.
  2. Set (uncovered) pot on stove and bring to a boil.
  3. Once at a RAPID boil, remove pot from heat and cover tightly.
  4. Set timer for 20 minutes. (This is based on sea-level cooking; I time my eggs for 17 minutes because we are a few thousand feet above sea-level.)
  5. Rinse under cold running water for 1 minute. Then, fill pot with cold water and allow eggs to cool completely (about 5-10 minutes.)
  6. Store unused eggs in refrigerator for no more than a week.

Note: I've also experimented with the "perfect" soft-boiled egg and have found that I need only change the timing to 5 minutes to achieve that result. Also, no cold water rinse is then necessary as the eggs are consumed immediately.

Nutrional & Cost comparisons -- Protein

Units of Measure

Egg (Approx. = 2 large)

Chicken (Breast, boneless, skinless)

Pork (Tenderloin/lean cut)

Beef (Tenderloin/lean cut)

Fish (Cod Loin fillet)

Calories

k

149.0

110.0

173.0

249.0

105.0

Total Fat:

grams

10.0

1.2

6.1

18.5

0.9

Saturated Fat

grams

3.1

0.3

2.1

7.5

0.2

Polyunsaturated Fat

grams

1.4

0.3

0.5

0.7

0.3

Monounsaturated Fat

grams

3.8

0.3

2.5

7.9

0.1

Trans Fat

grams

0.0

0.0

0.0

0.0

0.0

Cholesterol (mg)

mg

425.0

58.0

79.0

68.0

55.0

Sodium (mg)

mg

126.0

65.0

55.0

50.0

78.0

Potassium (mg)

mg

121.0

255.0

433.0

300.0

244.0

Total Carbohydrates: (grams)

grams

1.2

0.0

0.0

0.0

0.0

Dietary Fiber (grams)

grams

0.0

0.0

0.0

0.0

0.0

Sugars (grams)

grams

0.0

0.0

0.0

0.0

0.0

Protein

grams

12.5

23.1

27.8

19.4

22.8

Vitamin A

*percentage

12.7%

0.4%

0.1%

0.0%

0.9%

Vitamin B-12

*percentage

16.7%

6.3%

9.2%

15.3%

17.5%

Vitamin B-6

*percentage

7.0%

27.5%

20.7%

26.8%

14.2%

Vitamin C

*percentage

0.0%

2.0%

0.7%

0.0%

1.7%

Vitamin D

*percentage

13.0%

0.0%

0.0%

0.0%

0.0%

Vitamin E

*percentage

5.2%

0.7%

1.3%

0.9%

1.5%

Calcium

*percentage

4.9%

1.1%

0.6%

2.2%

1.4%

Copper

*percentage

0.7%

2.1%

2.4%

3.4%

1.8%

Folate

*percentage

11.8%

1.0%

1.5%

2.5%

2.0%

Iron

*percentage

8.0%

4.0%

8.1%

7.9%

2.7%

Magnesium

*percentage

2.5%

7.0%

6.8%

5.0%

10.5%

Manganese

*percentage

1.2%

0.9%

1.9%

0.5%

1.0%

Niacin

*percentage

0.4%

56.0%

23.3%

25.9%

12.6%

Pantothenic Acid

*percentage

12.6%

8.2%

6.8%

5.5%

1.8%

Phosphorus

*percentage

17.8%

19.6%

25.7%

18.2%

13.8%

Riboflavin

*percentage

29.9%

5.4%

22.6%

6.2%

4.6%

Selenium

*percentage

44.0%

25.4%

67.7%

32.3%

53.7%

Thiamin

*percentage

4.1%

4.7%

61.8%

4.6%

5.9%

Zinc

*percentage

7.3%

5.3%

17.3%

22.1%

3.9%

Average Cost (@ Feb/09)

Canadian $

$ 0.44

$ 0.63

$ 0.96

$ 1.57

$ 1.47

*Percent Daily Values are based on a 2,000 calorie diet.

Saturday, March 14, 2009

Yogurt: A Super Food

Perhaps it a lack of good-quality fresh produce in our winter diet, or maybe it’s a sign of aging. Whatever the reason, my stomach frequently rebels at this time of year. That’s when I’m reminded to haul out the yogurt maker.

Whether a result of stomach flu, medications (both prescription and over-the-counter), alcohol or an improper diet, the delicate digestive flora called Helicobacter Pylori (h. pylori) can become compromised. These helpful bacteria live in the protective mucous layers of the stomach’s lining and, when compromised, can cause the stomach and bowel to retaliate in many discomforting ways. One of the simplest – and, for me, the most effective – ways to restore this digestive flora is to regularly eat yogurt, a natural probiotic (Wikipedia: Probiotic). Low in calories but high in calcium, yogurt is truly a wonder food. Although its lactic bacteria (L.Bulgaricus, S.Themophilus, L.Acidophilus) can be found in commercial brands, I experience greatest relief when eating home-made yogurt. It takes time to prepare – about an hour for the initial processing, and then 10-12 hours fermentation time – but the results and flavours are incomparable.

To make your own, you’ll need a dairy thermometer and, likely, a Yogurt maker. A regular oven can be used for making yogurt, but its temperature must be kept low (100-115°F). Most ovens won’t sustain that low a temperature. Yogurt makers can be found in many kitchen-supply stores, and are priced in a range of $20-$50. Mine, one in the mid-priced range, has lasted over twenty years, so its cost-per-use has reduced its “long-term” price to negligible. The little jars it came with have all lost their lids and are now disguised as posy vases, but the base still heats to the correct temperature and is used as an improvised oven: a sealable 1-litre bowl (to ferment the yogurt in,) is placed on the heater-base,
under a larger, inverted bowl which is then sealed when placed on top the rolled towel wrapped about the base.

Plain yogurt can be used as a dietary – and yummy – substitute for sour cream in many dishes like stroganoff or dips. It can also be drained of excess whey using a fine-mesh strainer and used as a soft-curd cheese substitute – Tzatziki comes to mind. Most often, we enjoy it as part of a healthy breakfast, adding some compote (see recipe below) to flavour and sweeten it.

Out of curiosity, I decided to figure our cost per serving. To do this, I took into account our preference for organic ingredients and the fact that we buy a bulk-size, frozen berry blend at a wholesale food supplier. So, I’ve calculated cost-per-serving with products we use most frequently. At its most expensive our home-made yogurt, including the compote, costs 55-63¢ per 1/2-cup serving. At its least expensive, it costs 45-50¢ per serving. The average cost (using “usual” ingredients at regular prices) runs between 50-55¢ per serving. Not bad, considering we’re eating “light” yogurt (one serving of dairy, made with 2% organic milk,) and 1/2-serving of fruit from the low-sugar compote. There are possible savings to be made with a change of some ingredients, but the marginal savings produced just don’t make up for the loss of flavour, texture and, ultimately, food value. I had thought to include some store-brand prices for comparison but realized there aren’t any commercial products which use organic milk, nor sweeten with organic sugar, nor flavour with whole fruit and fresh lemon. As the yogurt is quantitatively different, and each person values their time in various ways, price comparison becomes difficult, if not impossible to measure.


Making yogurt may or may not provide cost-saving, but if your stomach’s health has been compromised, and you enjoy heightened flavours along with healthy food choices, then – bottom-line – your tummy will thank you for the effort!

Here’s my “Simple Compote” recipe:

4 cups / 1 litre frozen berry blend

1/3 cup (organic) sugar

1 lemon (organic, when available), zest and juice

1-2 Tablespoons Tapioca flour (depending on consistency preferred and the amount of juice extracted from frozen fruits.)


Combine first three ingredients in saucepan and stir while heating through at medium-high. When it develops, strain off approximately 1/4 cup of berry juice. Mix this juice with the tapioca flour, blend well and add back slowly to the saucepan, stirring constantly until mixture boils and thickens. Pour compote into a clean (sealer) jar (minimum 3-cup capacity) and let cool before refrigerating. Compote will last a couple weeks, refrigerated.


This can be prepared using fresh fruit or a combination of fresh and frozen, but adjustments to sugar and tapioca flour will need to be made according to desired sweetness and thickness. It’s also makes a calorie-wise and fruity substitute for jam.


Nutritional values per 1 Tbsp. serving: 45.1 Calories; 0.3 g Fat (0 mg Cholesterol); 1.9 mg Sodium; 19.6 mg Potassium; 11.2 g Total Carbohydrates (0.1 g Dietary Fibre; 0.1 g Sugars); 0.3 g Protein.

Friday, February 27, 2009

Gardeners: Start saving newspapers!

As Vulcan remains gripped by this long, cold winter, it's not surprising I've developed a fixation with spring. And, with thoughts turning ever-increasingly to growing things, gardening often comes to mind. It's a marvelous way to keep the budget tamed and some good produce on the table but how, you may be asking, can you bring even greater thrift to this already economical activity? Here are a few ideas to get you started.

First, if you haven't already done so, start a compost pile or bin to cut fertilizer costs. Working compost into your garden each spring can be as effective as manure and other commercial fertilizers. A compost pile is also a great place to toss vegetable trimmings and leaves, helping to relieve the garbage burden headed to the curb each week. Proteins don't "digest" well in the compost and they attract pests and critters, so keep things like cheese, meats, and egg out of there. Crushed eggshells, however, are a terrific slug deterrent when placed around susceptible plants in your garden. Composted soil can also be used for indoor plants, but that requires sterilization.

Once your compost starts producing, you'll have another use for its rich black loam. Throughout the growing season, you can make a feeding solution from it. Simply fill a tightly-woven sack -- an old pillowcase works great – with a heaping shovelful of composted material. Then, suspend the sack into a deep barrel or other large water container (minimum 25-gallon capacity.) Fill the container with water and let "steep" for several hours or until the color of strong tea. In areas with heavy rainfall, you'll want to cover the barrel so rainwater won't dilute the mixture. Use this compost-tea to spot-water any plants which need feeding, making sure to refill the barrel with water after each use so you'll have a ready supply. When the water becomes pale, simply replenish the composted material, re-submerse the sack, and allow it to "steep" again before using. At the end of the season, the barrel should be emptied and overturned.

Many of you may already be recycling newspapers. However, if you're a gardener, you may want to recycle them in an entirely new way. When laid on pathways between garden rows newspapers are very effective at keeping weeds down (without the use of herbicides,) and they'll offer a little extra cushioning when kneeling to tend your garden. The newspapers should be kept whole, and laid to overlap, much like roof shingles. Keep in mind to lay the papers in a downhill direction – water will run off the top and not underneath where it will rot the paper faster. Unless you're in a rainy area, these newsprint pathways should last the season. Then – or, whenever weather reduces the paper – they make an excellent addition to your compost. Just make sure, before using any newsprint in your garden or compost, that the inks used are vegetable-based. If you're not sure, don't use them as any toxins in the ink will leach into the soil.


Another excellent way to cut costs is seed collection. Most gardeners strive to harvest their crops before they go to seed. It's usually the wisest thing to do. However, if you find a hard-to-come-by seed stock, or a variety you've had particularly good results with, you may wish to leave a plant or two in the garden. The seeds you collect from those successful plants are proven in and acclimatized to your garden, and their seeds should remain viable for the next year if treated properly. Make sure to gently clean (no water; just toweling) and air-dry the seeds before storing in dark containers and in a cool, dry place. Label those containers, noting the plant particulars and the year of collection. Home-collected seeds won't last as long as commercial seeds, which have been chemically treated to prevent loss of viability. That said, I've had limited success with herb and flower seeds saved for up to four years!

Speaking of seeds, they are one of the most cost-effective ways to garden. Seedlings are time-saving and convenient, especially if germination space is an issue, but they can be costly: for the price of one seedling, a whole packet of seeds can be purchased and will produce several plants.

For those of you who, like me, no longer have a garden plot available to them, container gardening is an alternative to consider. Pick items you eat regularly, and don't waste space with specialty plants. I grow the salad fixings: lettuce, radishes, scallions, and cherry tomatoes. Growing your own herbs can also bring huge savings, if used frequently. Herbs also grow well as houseplants, so you can enjoy their fresh flavors year-round.

Now, what are some of your thrifty gardening tips?