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Dried Apple Dice In 2005, the government's revised Dietary Guidelines for Americans introduced the term "nutrient density," which sounds complicated but simply refers to how much nutrition a food provides. For example, a slice of 100 percent whole-grain bread is loaded with vitamins, minerals, and fiber, while a slice of regular white bread is lower in all three. We asked nutrition consultants Lola O'Rourke, M.S., R.D., spokeswoman for the American Dietetic Association, Lona Sandon, M.Ed., R.D., L.D., also with the ADA, as well as Ann Yelmokas McDermott, Ph.D., M.S., L.N., of the Jean Mayer Human Nutrition Research Center on Aging at Tufts University, to talk about nutrient-dense foods and how to add them to meals to boost nutrition and flavor.Cooking Light: What is nutrient density?Ann Yelmokas McDermott: It refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food--for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories. CookingLight.com: Small adds, big gainsCL: What are ways to get more fruits and vegetables into your diet?Lola O'Rourke: Fruits and vegetables are high in vitamins, minerals, and fiber and low in the things you want to minimize, like fat, cholesterol, sodium, and calories. Fresh fruit, as a rule, is preferable to dried because it has much more water, so you feel fuller longer. The nutrient profile of dried fruit is similar to that of fresh (though vitamin C is destroyed by the heat used in the drying process) but contains more calories cup per cup because the water has been removed. You should eat dried fruit in moderation.Fruit combines easily with main-course dishes. Include apples, diced pear, or mango on a salad, for example. Pour a fruit-based salsa over chicken or fish. If you like dried fruit, sliced or diced dried apricots in yogurt or on cereal is also a quick, convenient way to increase nutrient density of those foods. CookingLight.com: Six power bitesA study conducted by the USDA and the National Cancer Institute suggests that most Americans aren't consuming the recommended daily amount of vegetables--2? cups a day. To eat more servings, combine them with the main course rather than eating them separately as side dishes. Grill a flank steak with a medley of peppers, onions, celery, and carrots, and serve it on a bed of brown rice. Add finely diced or shredded carrots to classic tomato sauce--or broccoli or cauliflower to macaroni and cheese. While eating a variety of vegetables should be your goal--each one has its own nutrient profile--dark green and orange veggies are especially important because of their high antioxidant and vitamin levels.CL: Are canned fruits and vegetables as nutrient dense as fresh?Lona Sandon: Both are comparable to fresh and frozen in terms of nutrients, and they come in handy when you don't have time to slice, dice, or peel. When you think about it, canned veggies are fresh foods already cooked. Because of their high levels of sodium, look for low-sodium veggies--or, with higher sodium varieties, drain the water in the can and rinse off the veggies. I do that with black beans and kidney beans--and then add them to a green salad, ground beef, or brown rice.The same goes for canned fruits, which have nutrient levels similar to fresh. Look for varieties packed in natural juice or light syrup rather than heavy syrup, which is high in sugar and calories. It's wise to drain off even the natural juice and light syrup to reduce calories.CL: What role does fat play in nutrient density?O'Rourke: In general, you want to reduce fats because they have the highest number of calories compared with carbohydrates and protein. Any food with a lot of fat is going to increase the calories and, in essence, make the food less nutrient dense. We do need some fat--it transports fat-soluble vitamins (A, D, E, and K), carries flavors, and helps you feel satisfied after eating--but look for monounsaturated and omega-3 types and avoid saturated and trans fats. Salmon, walnuts, and flaxseeds are good sources of omega-3s. Nuts, especially almonds, are rich in monounsaturated fats, as are olive and canola oils. Add nuts in small amounts to salads, main courses, and morning cereal for flavor and crunch. CookingLight.com: Easy ways to eat 8 suprisingly nutritious foodsFat-free foods don't fit into a nutrient-dense diet unless they're naturally free of fats, like vegetables and fruit. Fat-free baked products--like cakes or muffins--replace fat with sugar, so you're still consuming lots of calories. Compare a snack of walnuts and dried fruit to a fat-free processed cookie. The nuts are higher in good fats--omega-3s in this case--and you're getting vitamins, fiber, and antioxidants from the fruit. Yes, the cookie is lower in calories, but it doesn't measure up on the nutrient side.CL: Why are whole grains considered nutrient dense?Sandon: A whole grain is the entire edible part of any grain -- the bran, endosperm, and germ. Whole grains provide vitamins, minerals, fiber, and a wealth of antioxidants. There are many whole-grain impostors in the supermarket. Look for "100 percent whole grain" on the package or ingredient list. A food label that says "whole grain" or "made with whole grain" only means that product contains some amount of whole grain, but it may also contain enriched wheat flour, corn meal, or rye flour.Some whole-grain products take time to adjust to--like whole wheat pasta, which has a strong taste and chewy texture. One trick: Mix whole wheat pasta with white to slowly acclimate your palate. Also, rather than topping whole wheat pasta with marinara sauce, mix it up with steamed vegetables, which complement the pasta's firmer texture. CookingLight.com: Dish up whole grainsRice is a surprising choice when it comes to nutrient density. Brown basmati rice, for instance, is whole grain, and long-grain varieties are mostly whole grain. To add more nutrients and fiber, add wild rice to long-grain.Plain air-popped popcorn is whole grain, fiber dense, and low in calories, but it isn't great when it comes to nutrients. Still, it's fun to eat on occasion.

Structure Ceramic The environmentally-friendly High School of the Future, located in the Parkside section of West Philadelphia, was the perfect venue for the "Going the Green Route: Urban Environmental Summit and Expo" sponsored by the American Cities Foundation (ACF). Last Saturday, April 26th, more than 200 people gathered for the 2nd annual event which was billed as a "how-to" for incorporating sustainable green practices in your business and everyday life. Speaking to this topic, Bernadine Hawes, Director of Project RISE an initiative of ACF, gave practical advice on building green businesses and becoming sustainable while making a profit. At the same time, Hawes had her ears open for potential entrepreneurs who might become apart of Project RISE, an effort designed to assist welfare recipients, young adults, ex-offenders and those with challenges accessing traditional means of business development. In order to help the business community of West Philadelphia grow, Hawes believes that "we must look beyond the traditional corridor ollar-store?model. I looking for innovative business ideas that have a real chance of making their mark in untraditional markets."Certainly fitting the "non-traditional" bill is WVSR, an Internet-based radio station and a Project RISE client, who covered the proceedings from the Green Expo. Van Stone, the station manager and owner, uses new technologies including cell phones, to bring a voice to the underserved community in West Philadelphia. Stone has developed a system for listeners to access the station through telephones as many in the community are not connected to the Internet. "We are the first black comprehensive media outlet that includes radio, newspaper, and television. Our radio component features talk as well as a variety of music including jazz, gospel, R&B and ome?Hip-hop," Van Stone said.Social responsibility is a core principle of the station. Stone takes pride in the recent voter registration drive and the ex-offender program to assist re-entry in the community. The radio station provides a vehicle to connect with this at-risk population and help turn their lives around. "Also, we are serious about building a young people program to provide activities as apart of the public safety component." Van Stone, who as Rev. Stone is the official spokesperson for the Philadelphia Police Clergy, works closely with Malik Aziz of the Mayors Office to develop programs that will increase public safety and encourage those with outstanding warrants to turn themselves in. Also in the "standing room only" business seminar was another client of Project RISE, Alicia Ogburn, owner of "Fayette Pet Grooming." This two-year old business specializes in assisting pet owners during the summer time when fleas and ticks proliferate. "The pet business is a multi-million dollar industry and we deserve our share," Ogburn stated. She is working with Hawes to expand to a dog walking and rent-a-dog service for those who don want the full commitment of dog ownership."I take a very direct approach when working with entrepreneurs. We talk, we plan and we make it happen" says Hawes. And indeed, Hawes is about using time wisely and developing realistic plans. In order to reach potential clients, Project RISE has strategically partnered with existing service agencies in West Philadelphia. "There is no need for us to re-invent the wheel as our services become a value-added proposition for organizations such as The Partnership CDC." Residents in zip code 19131, 19139, sections of 19143 and 19151 are eligible and the application process is simple. Another client who speaks of Project RISE in platitudes is Mathew Green, owner of Green Ceramic Tiles Installation Plus. Specializing in ceramic tile installation for bathrooms and kitchens, Project RISE connected him with Penn Law School. Through the community services clinic, Green established an LLC business structure to accommodate a new line of custom-designed ceramic tiles. "I excited about these newly created designs because in all of my study of ceramics and travel to international trade shows, I have really never seen anything like these." Green states that business is healthy because in this economy "people will rehab what they have rather than moving into new housing." While word-of-mouth has been helpful in building my business, the consultations of Ms. Hawes are taking this business to the next level.Indeed, many of the clients of Project RISE may not know that they are being advised by one of the most skillful and well-connected business people in the City of Philadelphia. For twenty-seven years, Hawes advised newly formed businesses based at the University City Science Center rising to the level of Vice President. As well, she serves on numerous boards including the West Philadelphia Coalition of Neighborhoods and Businesses and is the former President of Penn Black Alumni Society. Exhibitors at the Green Expo included Project RISE, Project NEAT ?Rain Barrels, Philly Car Share, Overbrook Environmental Center, Pennsylvania Environmental Council, and Solar Homes ?Maple Point. Corporate sponsors included PECO, ShopRite, Center City and Ardmore Toyota, Comcast and Brown Partners. Hawes notes that the ACF home offices do practice "green policies." They recycle rainwater that is collected by rain barrels and provides water for the facility thereby significantly cutting their yearly water bill. On hand for the proceedings was Sandra Dungee Glenn, ACF President and head of the School Reform Commission. Dungee Glenn stated that the response to the day events was "wonderful" and readily agreed with a school teacher in the audience who was seeking ways to reduce paper consumption in the schools in West Philadelphia. Dungee Glenn surmised "It shows that people in our community do care and want a more healthy and vibrant neighborhood."

Frozen Garlic Combine all these ingredients together, along with the addition of star anise, sugar, cinnamon and water, and you have a delicious poaching broth referred to as "red cooking Frozen Garlic." I have always been intrigued by this style of Chinese cooking. The key to this delicious mixture is the use of dark soy sauce. This type of sauce is available at Asian grocers and some larger grocery stores. Unlike it's lighter version, dark soy sauce is actually less salty, thicker in texture and somewhat sweet. And it is indeed dark, turning the poaching liquid a reddish-brown hue. Star anise, like its name suggests, is a star-shaped, dark brown pod that contains little seeds in each of its segments. It offers a distinct and unique flavour to this dish. It too, can be purchased at Asian specialty markets. You can use either a whole chicken and poach it whole in the liquid or cut it into quarters for easier handling later on. Some recipes also call for chicken thighs. Once the chicken is cooked, the meat can be pulled from the bones easily. I like to take some of the poaching liquid and reduce is slightly to serve with the tender, moist chicken. There will be plenty of poaching liquid left, that can be frozen in small quantities to be added to chicken broth at a later time for a fabulous soup base.

Frozen Pea Pods This Pesto Pea (or Edamame) Spinach Salad is a little different and provides a nice blend of flavors. The original recipe came from Ina Garten on her Food Network show the “Barefoot Contessa.” Beth Wheeler of New Orleans served it recently, with some shortcuts, and everyone liked it. Wheeler purchases pesto in a jar or container instead of making it as in the original recipe. She sometimes substitutes shelled edamame (soybeans) instead of the frozen peas. She likes both the peas and the edamame equally in this salad. Edamame is available frozen, shelled or in the pods. Make sure you get the shelled edamame for this recipe.
2008-05-07 10:12:19

Lemon curd is a traditional English spread that's typically served with bread and scones at breakfast or afternoon tea. But its delicious uses don't stop there. Curd can be sandwiched between cookies or spooned into a tart shell. Thin curd makes a beautiful glaze when drizzled over cake. Topped with a dollop of whipped cream to cut its tartness, curd can even be enjoyed by itself.Although lemon is the most common base ingredient, virtually any fruit can flavor a curd. Standard recipes call for eggs, sugar, butter and the juice or purée of the fruit you are using (for example, mango, raspberry or passion fruit). All citrus fruits should be squeezed for their juices, while berries and melons need to be puréed. Some curds include heavy cream for added richness; lower-fat versions often employ cornstarch or pectin as the thickening agent.Curds are quite easy to prepare. The process typically involves whisking all the ingredients in a heat-proof bowl and then placing the bowl over a pan of simmering water. Whisk until thick, then remove from heat. Curd should never be left unattended as it cooks. Start to finish, the process takes about 10 minutes.Any pieces of egg can be strained out with a fine sieve. Curd should be refrigerated after cooking, and served cold. It will stay fresh for up to three days if covered securely with plastic wrap (to keep a skin from forming on the curd, be sure that the wrap is touching its surface).If you have a lemon-curd recipe that you love but want to substitute another fruit, some adjustments will likely be required. For example, the amount of fruit may need to be increased because lemon juice is so potent. The goal is to strike the right balance between the fruit and the sugar. In the beginning, it's best to follow a recipe. To learn how to make a variety of fruit curd recipes, visit marthastewart.com. When decorating a room, should you use the same shade of wood throughout or is it OK to mix colors?While there is no rule dictating how to mix different shades of wood, there are some guidelines you can follow. If you are drawn to traditional interiors, consider choosing furnishings that are similar in color — and that harmonize with wooden floors. This gives a room a pleasing, cohesive appearance. Dark antique furniture arranged on a honey-colored wooden floor, for example, looks lovely.Those with more modern sensibilities might incorporate a range of wood finishes. A room that features bamboo floors and a mix of wooden furnishings is lively and contemporary, as is one appointed with a combination of dark and light wooden pieces and dark floors.Another option is to introduce one contrasting piece, such as a chestnut-colored lamp, black-lacquered armoire, or white painted chest, to a room with wooden furniture; choosing a focal point like this adds depth and interest to a space.

asphalt machinery When a petrochemical company in China needed to lift an 812-ton piece of equipment into place at a new plant a while ago, it called on Wisconsin-based Manitowoc for a crane that soared more than 17 stories high. The mechanical behemoth put the industrial-oil apparatus, itself 112 feet high, in place in less than 30 minutes. The project was part of a massive construction project to expand the plant's capacity for producing fuel and kerosene. It was also yet another example of how U.S.-based heavy machinery companies are benefiting from the economic boom in China and other emerging economies around the world. While the U.S. market continues to peter out, the emerging markets are providing more than enough growth to make up for the sluggish domestic economy. These companies -- which make up IBD's Machinery-Construction/Mining group -- make the machines that are building emerging markets' infrastructure, everything from roads and bridges to buildings and power plants. "They're really pretty global and they're all doing fairly well because of the tremendous amount of growth in overseas business right now," said Chuck Yengst, an analyst with market research firm Yengst Associates. The biggest and most influential company in this group by far is Caterpillar (NYSE:CAT - News) with its giant dump trucks, bulldozers and asphalt machinery.