Maybe It Isn’t

Sometimes you run across something that sounds good on the surface, but on further examination, maybe it isn’t. This is especially true when it comes to food and nutrition myths like these:

All food made from plants is good for me. Not if it’s a processed or ultra processed food. Stick with plants that remain as close to their original state and harvest date as possible. Those are the healthiest plants, especially if you can find some that are pesticide-free.

Line of dairy cows ready to be milked with yellow tags in their ears.

Raw milk is better than pasteurized. There are currently no scientific studies showing raw milk is more beneficial than pasteurized milk. While there seems to be a link between children who drink raw milk and fewer instances of asthma and allergies, scientists warn that the risk of bacterial infection is a greater health risk than any possible benefit.

I spent time milking cows as a kid. We sold the milk. I can tell you that our milk would have been at high risk for bacteria. I’ve also been to commercial milking barns. Much care is taken to clean equipment and stalls, but the milking is still done in barns that are full of cows who sometimes poop during the process.

Today, there’s a new raw milk cheese recall due to E. coli contamination that has sent 8 people to the hospital and sickened people across nine states so far.

Beef tallow is the best cooking oil. While it is true that beef tallow contains some fat-soluble vitamins, minerals, and omega-3 and omega-6 fatty acids, it is also saturated fat. It’s fine to use beef tallow on occasion, but I would choose olive oil for everyday cooking. Olive oil is part of the Mediterranean Diet that is consistently linked to longer lifespan.

Going gluten-free will make me healthier.  If you have celiac disease or are gluten-intolerant, then this is true. If your body tolerates gluten well, there’s no reason to be gluten-free. You could argue reducing grain carbs in general will make you healthier, but that means eliminating or reducing gluten-free grains as well.

One gummy will give me all the nutrients or fiber you need. If you have fresh, nutritional food available that is naturally high in fiber and you don’t have an allergy or condition that keeps you from consuming it, you can get the most benefit from consuming food. Supplements can be helpful for special circumstances and deficits.

I know there’s lots of noise everywhere right now. It can be less overwhelming to funnel information through fewer channels. The problem with that in this moment is that algorithms serve to create echo chambers. That can amplify misinformation and prevent us from getting additional information we need to make good food choices.

Every day, I see people ask good questions about the food supply, diet, and nutrition. I also see questionable assertions, claims, and advice that’s potentially dangerous. The next time you see an idea that sounds good, look further before you adopt it – maybe it isn’t.

https://www.webmd.com/diet/raw-milk-health-benefits

https://www.webmd.com/diet/raw-milk-health-benefits

https://diet.mayoclinic.org/us/blog/2023/the-mediterranean-diet-a-path-to-longevity-healthy-aging-and-weight-loss/

Omega-3s on a Low Histamine Diet

Where can you get Omega-3 fatty acids on a low histamine diet? If you have MCAS, Omega-3s can help reduce inflammation. Of course, you’ll want to get plenty of them. But most food high in Omega-3s are filled with problematic foods. Still, there are some options to explore beyond relying on supplements.

aqua mug of chia seeds plus more on white background

Fresh caught rainbow trout is one of my favorites. I grew up fishing at a trout farm a few miles down the road from our farm. While that trout farm no longer exists, the same family has a new farm where I’ve taken my grandson fishing. Bald eagles like to fish there too.

Farmed trout typically have fewer contaminants than other farmed fish and they provide 1 gram of Omega-3s per 3.5 ounce serving. My grandchildren prefer breaded and fried trout fingers, but I love pesto trout, trout almandine (gluten-free, of course), or grilled trout with lemon and herbs.

Some game and fish organizations stock public ponds and lakes with trout. The water has to be cold. I’ve also caught plenty of them in streams below a dam that lets out water from the bottom of a lake.

If you can tolerate flax, chia, or hemp seeds, they are also could sources of Omega-3s. Chia seeds are often used in gluten-free recipes because they form a gel-like substance when soaked in liquid. The gel can be used as an egg replacement or included in puddings, cakes, or breads. A tablespoon of chia seeds contains about 2.1 grams of Omega-3.

Flax seeds beat chia seeds by a small amount delivering around 2.3 grams per tablespoon, but they require grinding for your body to digest them. The good news is, flax seeds are often included in other foods. Purely Elizabeth gluten-free Oatmeal contains flax, chia, and hemp seeds.

Hemp seeds don’t need soaking or grinding. They don’t deliver quite as many Omega-3 fatty acids (1 gram per tablespoon) as chia and flax, but they are high in protein (3.3 grams per tablespoon) and contain all nine essential amino acids.

Oils like canola, soybean, and flaxseed also contain Omega-3s. Flaxseed oil has the highest concentration at 7 grams per tablespoon, but should not be heated. Soybean oil has .9 grams per tablespoon and is primarily used in commercially produced products. Canola oil delivers 1.3 grams of Omega-3s per tablespoon and is commonly used for cooking.

Heart health, eye health, and brain health, including the support of fetal brain development, may be improved by including sufficient amounts of Omega-3s in your diet. You may not be able to eat salmon or tuna without suffering MCAS symptoms, but that doesn’t mean your diet has to be lacking in Omega-3.

Try these options when you need to keep the histamine low and the Omega-3 high.

https://www.devitosrestaurant.com/troutfarm

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

Will A Gluten-Free Diet Help

Will a gluten-free diet help if you have Microscopic Colitis (MC)? https://my.clevelandclinic.org/health/diseases/17227-microscopic-colitis Possibly. About 50% of MC patients also have celiac disease.

older woman sitting on gray couch in front of bookshelves holding her stomach

Microscopic Colitis is so named because your colon may look normal until tissue is examined under a microscope. This can make it hard to diagnose. And while you’re trying to get a diagnosis, symptoms may be disrupting your life.

MC is an inflammatory bowel disease that causes frequent, watery diarrhea and abdominal pain. Many patients lose weight. Others gain. It’s easy to end up dehydrated. And forget eating meals out, or even leaving your home for an extended period of time until you get it under control.

Once diagnosed, your doctor may recommend changing some medications and adding others, adding supplements, and identifying food intolerances. There’s no standard list of trigger foods although the most common are alcohol, caffeine, gluten, dairy, and sugar.

It’s easy to identify alcohol, caffeine, dairy, and sugar, but eliminating gluten is sometimes confusing. To do so, you’ll need to avoid wheat, rye, barley, and malt and their derivatives. That means look for these problematic items on a label:

Barley Grass

Barley Malt

Beer (there are GF varieties)

Bleached Flour

Bran

Bread Flour

Brewer’s Yeast

Brown Flour

Bulgur Wheat

Cookie Crumbs

Cookie Dough

Couscous

Durum wheat

Edible Coatings

Edible Films

Edible Starch

Enriched Bleached Flour

Enriched Bleached Wheat Flour

Enriched Flour

Farina

Farina Graham

Farro

Filler

Flour

Fu

Germ

Graham Flour

Groats

Hard Wheat

Hydrolyzed Wheat Gluten

Hydrolyzed Wheat Protein

Hydrolyzed Wheat Starch

Kamut

Maida

Malt

Malted Barley Flour

Malted Milk

Malt Extract

Malt Flavoring

Malt Vinegar

Matza

Matzo

Matzo Semolina

Orzo Pasta

Pasta

Pearl Barley

Triticum

Roux

Rusk

Rye

Semolina

Semolina Triticum

Spelt

Sprouted Wheat or Barley

Tabbouleh

Unbleached Flour

Vital Wheat Gluten

Wheat

Wheat Bran Extract

Wheat Germ Extract

Wheat Nuts

Wheat Protein

Whole-Meal Flour

The following items sometimes contain gluten:

Artificial Color

Baking Powder

Boxed Cereals

Broth

Caramel Color

Caramel Flavoring

Clarifying Agents

Coloring

Dextrins

Dextrimaltose

Dry Roasted Nuts

Emulsifiers

Enzymes

Fat Replacer

Flavoring

Food Starch

Food Starch Modified

Glucose Syrup

HPP

HVP

Hydrolyzed Plant Protein

Hydrolyzed Protein

Hydrogenated Starch Hydrolysate

Hydroxypropylated Starch

Maltose

Miso

Modified Food Starch

Modified Starch

Natural Flavoring

Salad Dressing

Natural Flavors

Non-dairy Creamer

Oats

Seasonings

Soba noodles

Soy Sauce

Soup

Stabilizers

Starch

Tomato Paste

Vegetable Gum

Vegetable Starch

Vitamins

Wheat Starch

Beyond these common triggers, you may need to keep a food journal over a period of time in order to isolate other foods you cannot tolerate.

With the use of medication and dietary changes, it may be possible to resume most of your usual activities with confidence. For help dealing with lingering problems, MC support groups are available.

Back to Basics

Today we’re getting back to basics by using the wayback machine to repost this piece.

While my mom didn’t cook much when I was growing up, my grandmother did. I spent enough time cooking fresh food and baking from scratch to feel comfortable with the tools and the terms. That’s not true for everyone my age and certainly not for everyone my kids’ age.

In some circles cooking has come to mean popping a packaged meal in the microwave or heating precooked entrees or vegetables in the oven. I’ve seen posts in which a description of baking from “scratch” included a cake mix.

Reducing the amount of prepackaged, convenience foods you eat can help lessen your consumption of chemical additives, sodium, manufactured fats, and sugar. It also means you may have to perform a few additional “cooking” related tasks.
eggshells
If you’re not familiar with cooking terminology, translating a recipe into a dish may seem daunting. Removing some of the mystery can help you get past the feeling that you can’t cook because you don’t even know what the words in the instructions mean. Today, let’s explore some basic cooking terms and techniques so you can be on your way to becoming a great cook!

You don’t need a lot of fancy equipment to prepare a wide variety of foods for boiling, steaming, baking or broiling. Peeling, slicing, chopping, dicing, and mincing only require a knife. But what are they?
Definitions:
Peel – Remove the outside skin from vegetables or fruits.
Slice – Cut a thick or thin, flat piece of something like fruit, vegetable, bread, or meat.
Chop – Cut food into irregular pieces of similar size to each other. Chopped pieces are typically larger than diced or minced.
Dice – Cut food into cubes between 1/8″ and 1/2″ in size. If size is not specified, use 1/4″
Mince – Mincing is like dicing, but the pieces are smaller.

When preparing vegetables and fruits, you’ll use these techniques over and over again.

Sometimes you may not want a cooked or raw vegetable to retain its shape at all. You can then use a food chopper or processor to grind or purée it. Grinding reduces the food to tiny particles. Puréeing means the food is processed until it’s smooth. You don’t have to have an electronic appliance to do this. A cooked vegetable can be mashed, then put through a sieve to create a purée.

Once you’ve prepped vegetables and meats, you may want to add heat in order to boil, steam, sauté, bake, broil, roast, grill, or braise.
Definitions
Boil – To submerge in a boiling liquid at or above the boiling point of water.
Steam – To place food above boiling water in a pot or pan using some kind of rack or basket and a cover so that steam cooks the food.
Sauté – To cook a food quickly in oil and/or butter over high heat.
Bake – To cook using dry heat in an oven or on heated metal or stones.
Broil – To cook quickly using high heat from above the food.
Roast – To cook using dry heat with a temperature of at least 300 in an environment in which hot air from an open flame, oven or other heat source envelops the food, cooking it evenly on all sides.
Grill – To cook directly over live, high heat flames.
Braise – To cook slowly in a small amount of liquid in a covered container in the oven or on a burner.
Brown – To give a cooked surface to meat or flour. Also to turn a brown color in the oven.

Sometimes you’ll want to parboil, blanch, simmer, scald or blend.
Definitions
Parboil – To briefly boil in water until food begins to soften.
Blanch – To briefly place food in boiling water, then immediately move it into cold water. 
Simmer – To cook in liquid at a temperature just below a boil. 
Scald – Refers to both dipping into boiling water, and heating milk to just below the boiling point.
Blend – To mix ingredients together thoroughly often using a beater, mixer, or blender.

You may be instructed to dot a casserole with butter before baking it, or to baste a turkey while it roasts. If so, here’s what to do:
Definitions
Dot – Cover the top with small pieces of butter.
Baste – Spoon, brush or pour drippings or liquid over a food before or during cooking.

When you begin baking from scratch, you’ll commonly see instructions to sift, mix, cut in, whisk, flour, fold, and knead so let’s prepare for that:
Definitions
From Scratch – To make from the very beginning without using already prepared ingredients.
Sift – Use a device made of a metal cup with a screen at the bottom that contains a mechanism to force the flour through the mesh.
Mix – Combine items to form one mass.
Cut In – Work solid fat into dry ingredients with a pastry blender until evenly distributed.
Whisk – Beat or stir with a whisk.
Flour – To dust a pan the shortening in a prepared baking pan with flour.
Fold – To delicately incorporate one substance into another substance without releasing air bubbles.
Knead – To work a dough by mixing, stretching, and pulling with the fingers and mashing with the heel of the hand.
grate
Other common actions are grating, whipping, and garnishing. Let’s explore those terms:
Grate – To rub firm food on a tool with small, rough, sharp-edged holes grater to create small pieces.
Whip
 – To beat vigorously to incorporate air and cause expansion.
Garnish – To decorate a dish with something attractive and flavorful.

Now that you have a guide to more than 30 common cooking terms, you can build on this knowledge as you gain experience and confidence.

Never feel bad about having to look something up. Many chefs have used books and kitchen experience to become successful. And remember, you don’t have to be a chef to be a great cook!