Double Chocolate Pudding Pie

I made pie for our condo game night party. My inspiration was the fruit kool-aid cool whip pie. Then my penchant for chocolate sent me to the chocolate pie recipes from the New York Times Cook Book and Epicurious for more inspiration. Somehow the lime kool-aid wasn’t exciting my fancy.

Best Pie Ever!

While I wasn’t about to do the double boiler chocolate and cream pudding thing for the pies baked from scratch, the spices in these recipes intrigued me. I also thought 0% fat Greek yogurt rather than skim milk for the instant pudding mix I had would be a healthy way to get extra protein into the dessert. If a little chocolate is good, more chocolate is better, I always say. I added 3 T cocoa and 1 tsp cinnamon plus 1/2 cup of coffee leftover from the morning to the mix. I had everything on hand but the crust and the cool whip or heavy cream, so I made a jaunt to Kroger. The cool whip was going to take too long to thaw, so I bought whipping cream, even though I don’t have a hand mixer.

Once I got home, I realized I was tired from the heat and the antibiotics I’m on weren’t helping me. But I had a party at the condo, and I wanted to be out and about, at least for a little while. So there I am, mixing all these ingredients with a fork in a large mixing bowl. Then I set it inside the refrigerator while i worked on the whipped topping. By this time, a tall glass of cold water with lemon slices and the air conditioning was reviving me.

Ingredients:
44 grams Chocolate fudge SF FF jello instant pudding or 1 box total
3 tbsp Hershey’s Cocoa 100% cacao Special Dark
0.5 serving 1 cup decaf coffee or 1/2 cup total
1 tsp Cinnamon, ground
8 oz Fage – 0%, plain (8oz) Greek yogurt

This was the easy part.

Whipped topping:
Whipping the cream might have gone as planned if I’d actually used the heavy cream I just purchased, but no—I left this in the plastic sack and used half and half instead. Perhaps I wasn’t as completely revived as I thought I was! About 10 minutes of hand whisking got the cream to soft peaks, and I slowly added 1 tsp vanilla extract and 1/4 cup Splenda to it. Then I whisked some more and gave up. I decided it would pass muster after a time in the freezer.

Ingredients:
16 tbsp KROGER half & half or 1 cup
1 tsp Vanilla Extract
12 tsp Splenda or 1/4 cup

Beat cream liquid until soft peaks form, then add slowly the vanilla and Splenda. Continue beating until combined. Fold cream mixture into the chocolate mix. If you use the half and half, you’ll never get stiff peaks. Don’t over-beat the heavy cream or you’ll get butter.

Ingredients:
168 grams Kroger chocolate graham pie crust or 1 whole pie crust
1 ounce of pecan halves

Once I folded the vanilla cream mix into the chocolate mix, I poured all of it into the crust, smoothed the top with the back of a spoon, and set the pie inside the ice box. I set the ounce of pecan halves around the edge to make it pretty. Ninety minutes later, it wasn’t set stiff enough for me, so I put it into the freezer for 20 minutes. This firmed it up fine.

You can make whipped cream even without a hand mixer or electric beater.
Use a well chilled glass or metal bowl much larger than one cup. If you use real heavy whipping cream, you’ll get the stiff peaks. Half and half doesn’t have enough fat to make that happen even if you whisk or beat all day long. Note the difference in calories, fat grams and cholesterol in the nutrition photos. If you’ve been on a lower fat meal plan for a while, the half and half is mighty rich tasting. You can make this pie both ways and see for yourself.

Nutritional Comparison of Half and Half vs. Heavy Cream Recipe

FINAL NOTES:
The chocolate pie was a hit, mostly because of the hints of coffee and cinnamon, but also because the tart Greek yogurt balances out the rich cream. It was also easy to make, and I was glad it was a forgiving recipe. Not all creative substitutions survive so well into the tasting experience.

This is a great summer dessert, since no cooking is required. It does need to set up in refrigerator for about 2 hours or go into the freezer for 45 minutes. Cut into 8 or 16 evenly sized pieces and eat immediately.

List of Ingredients:
44 grams Chocolate fudge SF FF jello instant pudding or 1 box total
3 tbsp Hershey’s Cocoa 100% cacao Special Dark
0.5 serving 1 cup decaf coffee or 1/2 cup total
1 tsp Cinnamon, ground
8 oz Fage – 0%, plain (8oz) Greek yogurt
16 tbsp KROGER half & half or 1 cup OR 1 cup heavy cream
1 tsp Vanilla Extract
12 tsp Splenda or 1/4 cup
168 grams Kroger chocolate graham pie crust/1 whole crust

Tools:
0. Large mixing bowl
0. 4 cup metal or glass bowl for chilling
0. Fork, large spoon, wire whisk, spatula
0. Measuring spoons & cups

Serving Size: Makes 8 regular sized pieces or 16 “tasting” sized pieces.

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‘Stranger Things’ and Ice Cream

Stranger Things Upside Down Sundae

The star of Stranger Things, David Harbour says season three of the will be “lighter,” while also promising “all the dark stuff that we’re kind of known for.”

The two new flavors the Canton, Massachusetts-based chain plans to unveil are Eleven’s Heaven, a waffle cone-flavored ice cream with chocolate-coated sugar cone pieces and a chocolate-icing-flavored ribbon, and Upside Down Pralines, a chocolate ice cream with praline pecans and a chocolate-caramel flavored ribbon.

For those unfamiliar with the show, Eleven is the name of one of the key characters on Stranger Things, and the Upside Down is an alternate dimension on the series.

Baskin-Robbins and Netflix are also partnering to create a Scoops Ahoy ice-cream truck, a reference to the ice cream parlor that’s on the show. It will serve fans on the West Coast in June.

I’ve included the nutrition link for these specials. They’re entire meal portions in their own right. As snacks, they’d best be shared by two persons, so like don’t be strangers.

Upside Down Sundae —a sundae made with Upside Down Pralines, but built upside down with the toppings on the bottom

Demogorgon Sundae —a waffle bowl sundae that looks like a Demogorgon monster

Eleven’s Heaven Cone

Byers’ House Lights Polar Pizza Ice Cream Treat — a chocolate chip Polar Pizza crust with Snickers ice cream, topped with strings of fudge and M&Ms, Christmas lights, a reference to the lights hung up in the Byers’ home on the show

USS Butterscotch Quarts —butterscotch flavored ice cream with butterscotch toffee and a toffee ribbon

Stranger Things Pizza and Pints

Elevenade Freeze — a drink made with vanilla ice cream and Minute Maid lemonade

“When Netflix originally approached us about a partnership, we immediately recognized a number of fantastic synergies between Baskin-Robbins and ‘Stranger Things,’ including the fact that Steve Harrington was going to have a summer job at an ice cream shop,” said Dave Nagel, senior director of consumer engagement at Baskin-Robbins, referring to one of the show protagonists.

The ice-cream chain also will sell exclusive “Stranger Things” merchandise, such as a Steve Funko figure, 1980s-inspired magnets and sticker sets, and Stranger Things T-shirts. Fresh-packed ice cream also will be sold in four limited-edition take-home containers with show-related designs.

FAST FOOD FAST

Louisiana is still knee deep in Mardi Gras beads and King Cakes, at least until Ash Wednesday, which is the official beginning of Lent. When March 6 comes around, all the feasting turns to fasting, at least for the faithful. When I was a child, we gave up candy or soft drinks for Lent, while our parents gave up alcohol. I’m not sure who had the more difficult task, but the appearance of chocolate Easter bunnies in our straw baskets made us very glad to search for the hidden eggs out in the yard. Our parents were nobly relaxed and convivial while they urged us on. Somehow they always knew where the rabbit had hidden those eggs.

EASTER CANDY BASKET

If we went to the local hamburger joint in the 1950’s, a soda was 7 ounces, the burger was 4 ounces, and the fries were about 2 1/2 ounces. We call these the “child’s menu” now, but this is actually adult servings, rather than the supersize menu items we order.

In the United States, 61% of an adult’s total diet comes from ultraprocessed foods, or foods that contains ingredients such as flavors, colors, sweeteners and hydrogenated oils, emulsifiers and other additives that you wouldn’t cook with at home. This type of processed food is the main source of added sugar in the U.S. diet. Meanwhile, Americans get less than 1% of their daily calories from vegetables.

in Canada, ultraprocessed foods account for 62%, and in the UK, that proportion is 63%. Yet research also indicates that eating ultraprocessed foods can lead to obesity, high blood pressure and cancer, the study authors say.

“Ultraprocessed foods are manufactured industrially from multiple ingredients that usually include additives used for technological and/or cosmetic purposes,” wrote the authors of the French NutriNet-Santé Study, an ongoing cohort study that launched on May 11, 2009, and performed a follow-up through December 15, 2017 (a median of 7.1 years). It was published recently in the journal JAMA Internal Medicine. “Ultraprocessed foods are mostly consumed in the form of snacks, desserts, or ready-to-eat or -heat meals,” and their consumption “has largely increased during the past several decades.”

This trend may drive an increase of early deaths due to chronic illnesses, including cancer and cardiovascular disease, they say. The quick and easy comfort foods and snacks you love are chipping away at your mortality, one nibble at a time, according to new research from France: We face a 14% higher risk of early death with each 10% increase in the amount of ultraprocessed foods we eat.

FRESH VEGGIES

PARAMETERS OF STUDY

To understand the relationship between ultraprocessed foods and the risk of an earlier-than-expected death, the researchers enlisted the help of 44,551 French adults 45 and older for two years. Their average age was 57, and nearly 73% of the participants were women. All provided 24-hour dietary records every six months in addition to completing questionnaires about their health (including body-mass index and other measurements), physical activities and sociodemographics.

The researchers calculated each participant’s overall dietary intake and consumption of ultraprocessed foods.

Ultraprocessed foods accounted for more than 14% of the weight of total food consumed and about 29% of total calories, they found. Ultraprocessed food consumption was associated with younger age, lower income, lower educational level, living alone, higher BMI and lower physical activity level.

Over the study period, 602 participants died. After adjusting for factors such as smoking, the researchers calculated an associated 14% higher risk of early death for each 10% increase in the proportion of ultraprocessed foods consumed.

Further studies are needed to confirm these results, the authors say. Still, they speculate that the additives, the packaging (chemicals leech into the food during storage) and the processing itself, including high-temperature processing (frying), may be the factors that negatively affect health.

However, “ultraprocessed” is a huge category of foods, and by lumping so many things together, the researchers lost sensitivity in their results and cannot pinpoint what exactly is causing the effect seen in the study. Sugar may be implicated also, not just fried foods.

People who said they ate the most processed foods, which the surveys defined as soft drinks, salty snacks, cakes, pizza and frozen meals, also showed the highest intake of added sugars based on the sugar content of these foods. Nearly 90% of the average source of added sugars, in fact, came from processed foods.

Overall, processed foods contained eight times more sugar than less processed foods such as breads, cheese and canned foods, and five times more sugar than unprocessed or minimally processed choices such as meats, fresh fruits or vegetables, grains and milk.

WHY DO PEOPLE EAT MORE PROCESSED FOOD TODAY?

First of all, we live in urban areas, and garden plots are scarce, unlike our rural ancestors, who had room to grow their own food. We live in a fast world, and people are looking for convenient solutions. We’re always stretched for time. Many people today have long commutes, so the time for preparing an evening meal isn’t there. People look for quick solutions and a quickly made meal.

When selecting food, taste may be the No. 1 factor for most consumers, but price and convenience are also important. With ultraprocessed foods, that convenience factor is probably top of the list: grab and go, ready to eat. In food deserts, convenience food outlets prevail and grocery store foods are either overpriced or nonexistent. Some residential properties have rooms, but no cooking facilities. Fast food becomes an economic necessity for impoverished families and this not only aggravates their health, but depreciates their ability to move up in society.

WHAT CAN WE DO?

We should look not only at the front of a package when we buy ready-made meals, but also at the back. Look at the ingredients list. Do we understand all those ingredients that go into our foods? Buy only those products with the least number of ingredients and with ingredients we understand.

Reduce the amount of fast food we eat, if possible, and eat more “plain food” made at home. Rice, baked potatoes, salads and oil and vinegar dressing are easy to prepare, along with a baked chicken or pot roast in a crock pot.

If we can’t buy fresh foods, fresh frozen foods without seasonings are also good. Read the ingredients to avoid salt and added sugar. The same goes for canned foods. Many low or no sodium vegetables are available, which can be used for nutritious soups and stews.

Moreover, if we’re responsible for the donations to food pantries, we should consider the quality and types of food we provide to our people: more protein and fewer carbohydrates would be a start toward healing poverty induced diseases, rather than the need to fulfill as many calories as possible. This latter only leads to more disease and a greater burden on the person and the health care system.

Easter Sunday is April 21—we have six weeks or 40 days in Lent, not counting the Sundays, to practice a FAST FOOD FAST. Do you think you could do this? How would it change your life? Would you have to put a priority on your and your family’s health or would you let work and activities be more important? Is food for the body a last minute decision or is it foundational for life? What is our spiritual understanding of the body?

Think on this as you consider the questions above:

He will transform our humble bodies, so that they may be conformed to his glorious body, by the power that also enables him to make all things subject to himself. ~~ Philippians 3:21

Read the French Study in JAMA—https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2723626

Americans and Processed Food—http://time.com/4252515/calories-processed-food/

Spicy Sweet Nut and Seed Mix

Cold and grey weather in December makes me want to bake in the kitchen. I must have my mother’s DNA for sure, since some of my fondest memories are of her up to her elbows into a giant mixing bowl as she stirred together the various candied fruits and nuts for the fruit cake cookies and loaves she produced in mass quantities every Christmas.

This recipe also had a significant amount of cheap whiskey in it, so when I was preaching in small towns in Arkansas, I usually let one of the ladies of the church know of my need. “Don’t you worry,” they’d tell me, “we’ll make sure this gets covered.”

A few days later I’d be invited over to this kind lady’s home for lunch. She’d have a Christmas gift for me. Inside the colorful bag would be a small flagon, double wrapped in a brown paper bag. “You don’t have to tell anyone where you got it. That’s a secret, just between you and me.”

I’d nod and smile. Christmas has always been time for secrets. My parents would hide presents up in the attic until we got big enough to pull the rope for the hidden stairs. Then they hid the gifts in the trunk of my daddy’s black Pontiac. I never knew why we weren’t able to find the keys. When we were truly old, my folks managed to keep the Christmas secrets by gift wrapping the presents at the store before we came home from school.

One of the mysteries of Christmas I discovered along the way was Santa could write as elegantly as my daddy, but I never told anyone else. After all, I had two younger siblings and I wouldn’t want to spoil his visits for them! This recipe makes a Spicy Sweet Nut and Seed Mix for snacks. You can vary it infinitely and even use it as a base for a Chocolate Bark recipe. It’s great for a share party.

Fresh out of the oven!

Ingredients

4 cups unsalted, roasted whole nuts (almonds, pecans, pistachios, and walnuts)

1 cup seeds (I used pumpkin, quinoa, and sunflower)

1/4 cup agave

1 tablespoon unsalted butter

1 teaspoon red-pepper flakes

1 Tbs brandy

227 grams chocolate chips (1 cup)

1 teaspoon kosher salt (divided)

1 teaspoon turbinado sugar

Red pepper flakes from three chili peppers

Step 1

Heat the oven to 325 degrees and line a large baking sheet with parchment paper. In a large bowl, combine the nuts and seeds.

Step 2

In a microwave-safe bowl, combine agave, butter, red-pepper flakes and ½ teaspoon salt. Microwave until the butter has melted, about 30-40 seconds. (Alternatively, you can melt the mixture in a small saucepan on the stove.)

Step 3

Pour the butter mix over the nuts and seeds, and stir until well coated. Dump onto the prepared baking sheet and spread in an even layer. You want the nut mix spread out as much as possible.

Step 4

Bake, stirring occasionally, until the nuts are tacky and look and smell toasted, 20 to 25 minutes. Remove from the oven and immediately sprinkle over the remaining 1/2 teaspoon salt and all of the turbinado or dark brown sugar. Let cool on the baking sheet, then transfer to a bowl and serve (or transfer to an airtight container, where they’ll keep for up to 4 days).

Nutrition information for 1 serving (24 total servings)

Thankful for Health

As I enter yet another decade of Thanksgiving, I’m most thankful for my health. Once a person enters “senior status,” good health means “managed diseases.” My young friends often whine about the difficulty of taking a single prescription per day. I just laugh, for they don’t know what truck will hit them after age 50! Most people my age have pill minders or get theirs in daily prepared packaging ready made.

One health condition that can’t be standardized is the blood glucose reading, unless you qualify for a new 24 hour wearable monitor. Otherwise you do the stick and read at different times of the day. If you’re like me, keeping track of the blood sugar readings gives you a window into your body’s response to your food choices and your commitment to an exercise plan.

I have prediabetes, so I measure my glucose in the morning and before I go exercise. My doctor says the morning should be under 100 and the preexercise reading needs to be over 100 if I’m going for anything more vigorous than a gentle walk. I don’t yet have the high readings because for 14 years I’ve eaten a Mediterranean diet and exercised daily. I still eat around 2000 calories per day, so I’m not starving myself, since my BMR is 2060.

Would they like me to lose weight? Yes, and so would I, but my blood pressure is finally normal without medication, my arteries are clear, and my depression is in remission due to medication and lifestyle commitments. We have to pick the battles we want to fight. If our weight is fat, our bodies will metabolize food differently than if our weight is muscle. Weight bearing exercises such as walking, lifting weights, or climbing stairs, will build muscle over the long haul.

When I first started walking, I couldn’t make the whole way around a city block without stopping for breath, I was so out of shape. I set a smaller goal, mastered it, and made a bigger one. I can walk a 5K now, and even if I’m the last to finish, I still am faster than everyone who didn’t enter the race. Keep a positive attitude!

Health isn’t a number on the scale or a size of clothes into which you fit. Health is more about reclaiming your positive attitude towards food as nourishment for your body, rather than as a sedative for your emotional distress. I’ve been in this place myself. I never met a chocolate donut that wouldn’t soothe my inner angst, only to give me eater’s remorse afterwards. It was a downward, addictive spiral, for I’d eat again to feel better, only to feel icky once more.

Health is also about leaving behind the bad habits that bought on high blood pressure, high blood sugar of type 2 diabetes, and prediabetes: stress, excessive caffeine, and processed foods. These foods are the heart killer trifecta of the Standard American Diet—fat, salt, and sugars. These show up in our processed meats, dairy products, and bakery goods, not to mention our condiments and desserts.

Thanksgiving Feast and Desserts

Just as we learned negative habits, we can learn positive behaviors. We don’t have to change everything all at once, but we do need to begin somewhere, sometime. Perhaps the holidays seem to be the worst time, with all the extra cooking and treating surrounding us. If we pick one behavior each week, such as measuring our food portions this week and not eating second helpings the week of Thanksgiving, we’ll be on the way to a healthier lifestyle!

Cooking a Thanksgiving Feast

Remember the words of Paul in 1 Thessalonians 5:16-18–

“Rejoice always, pray without ceasing,

give thanks in all circumstances;

for this is the will of God in Christ Jesus for you.”

SEE SLIDES ON WHAT AFFECTS YOUR BLOOD SUGAR READINGS

https://www.webmd.com/diabetes/daily-control-17/slideshow-blood-sugar-swings

OF ORDINARY MIRACLES

Greek yogurt with cocoa, fruit and nuts

“Fabulous Fermented Foods” have been part of my family’s history for generations back. In the rural antebellum South, folks made cornbread with buttermilk and bacon grease. They didn’t waste soured milk in those unrefrigerated days, just as they used every bit of the pig but its squeal. “Waste not, want not,” was an adage my forebears took to heart, even to my embarrassment of their saving balls of string or aluminum foil for reuse. The latter I thought unsanitary, in my modern worldview, but I’d never experienced great want of any kind as they had.

I enjoyed helping my nanny can food by pickling peaches and cucumbers, but that was a different process than fermentation. My mother did ferment a fruit compote with alcohol, which we all devoured with gusto over ice cream during the holidays. “Is it ready yet?” was as frequent a question as “When can we open a present?”

Of course we ate pimento cheese sandwiches, especially during those long lazy days of summer, but none of us ever connected the cheese making process to fermentation by good bacteria or yeasts. We ate, enjoyed, and never gave it a second thought as we sought the shade or a cool dip in refreshing water. Like many people of our day, we were incurious of the many ordinary miracles which surrounded all of us.

Now I’m well into my seventh decade and understand these trendy (but ancient) foods have potential health benefits. Fermenting foods changes their taste and texture, along with their chemical and biological properties.

Fermented foods may be the oldest “new” food trend around. The process is as old as civilization itself, and fermented foods are consumed in nearly every culture in the world. While researchers attempt to tease out how the changes caused by fermentation actually impact health, many not-fully-substantiated health claims are being made. Let’s take a look at what we know, and don’t know, about these promising (and tasty) foods.

FERMENTATION PROCESS

What is Fermentation? Fermentation occurs when microorganisms (certain species of bacteria, yeast, or mold) feed on starch, sugar, and other food components. This ancient process was originally used for preserving foods, but it fell out of favor in the age of refrigeration and pasteurization.

Many foods and beverages that are commonplace in the U.S. are a result of fermentation. Grains are fermented to make beer and bread; wine is made by fermenting grape juice; and yogurt and cheese are popular forms of fermented milk. Any foods can be fermented, and there are many examples of fermented foods around the world, such as Korean kimchi and the Swedish fermented fish Surströmming.

HEALTH BENEFIT CLAIMS

Behind the Health Benefit Claims. “It is becoming increasingly clear that the fermentation process changes the health-promoting characteristics of foods,” says Jeffrey B. Blumberg, PhD, professor emeritus at Tufts’ Friedman School of Nutrition Science and Policy.

For example, large studies have suggested an association between consumption of fermented dairy foods and weight maintenance that is not seen with unfermented dairy products, and frequent yogurt consumption is associated with lower risk of type 2 diabetes, cardiovascular disease, and overall mortality.

Some data show kimchi, a fermented cabbage dish ubiquitous in Korean cooking, is associated with anti-diabetic and anti-obesity benefits not seen with unfermented cabbage. Some of these suspected health benefits may result from the presence of the microorganisms themselves, but emerging research indicates that changes those organisms make to the food constituents, and new constituents they create, might have health benefits in their own.

HEALTH BENEFITS INCLUDE

Some of the potentially health-promoting effects of fermentation include:

1. Adding to our gut microbiota. Probiotics are live bacteria that some evidence indicates can confer health benefits when consumed in adequate numbers.

Some bacteria used in fermentation are known probiotics (or are similar to probiotic species). If fermented foods and beverages contain live microorganisms when consumed, a relatively large number of these organisms apparently make it through the human digestive system alive. “During the last decade, the number of studies has exploded regarding gut microbiota and their impact on the health of not only the gut but also the brain, heart, and immune system,” says Blumberg.

2. Changing existing compounds. In fermentation, the microorganisms break down food constituents. This process may have health benefits. For example, in fermented vegetables certain bacteria help convert health-promoting flavonoids into a more readily-absorbed form.

In dairy products, the bacteria break down lactose, making yogurt and cheese easier for lactose-intolerant people to digest.

3. Creating new compounds. Fermentation may create new compounds that have health-promoting actions in the body.

For example, one common result of bacterial fermentation is lactic acid (lactate), which recent research indicates is involved in anti-inflammatory and possibly antioxidant processes.

Other strains of microorganisms actually synthesize B vitamins or vitamin K; discourage “bad” bacteria from taking hold in the gut; or produce molecules not found in the original form of the food that play a variety of potentially health-promoting roles in the body.

4. Deactivating undesirable compounds. In addition to creating (mostly) desirable compounds in foods, fermentation can also remove undesirable compounds. In some plant foods, so-called anti-nutrients like phytic acid bind to nutrients like iron and calcium, decreasing the amount of these nutrients available to be absorbed by the body.

Fermentation can reduce phytic acid levels, which frees up more nutrients for absorption. Additionally, some food components are typically fermented in the gut by gut bacteria. This can create gas and trigger digestive problems. Fermenting foods before consumption leaves less work for gut microbes, and may help ease digestive problems such as irritable bowel syndrome.

5. So far, there is not a lot of clinical data backing up the potential health benefits discussed above, or the health claims often attributed to fermented foods.

But tasty foods like yogurt, hard cheese, the fermented yogurt drink kefir, cabbage-based sauerkraut and kimchi, or the increasingly popular fermented tea kombucha are delicious ways to add nutritional variety to your overall dietary pattern.

Of course when we say “yogurt,” we mean the plain, unsweetened product, to which you control the additional fruits and sugar content. The presugared/fruit purée style is not a healthy choice. Look for a yogurt with more grams of protein than in carbohydrates (Greek usually fits the healthier choice).

The same goes for other milk products, or any prepared food or drink. If it has added sugars, leaving it on the shelf is the best way to keep it from showing up on your own body. If you have a body like mine, these sugar bombs explode in one perturbing place, every single time, as if there were a hidden sugar magnet inside my body! Every. Single. Time.

Yet we can do this! I keep weighing my food, keep a food diary, and exercise. I realize 30 minutes a day doesn’t seem to be enough to lose weight, but it is enough to keep my blood sugar and blood pressure in check. I either have to work less and workout more, or accept 2/3 of my efforts are good enough for someone in the later years of her life.

I’ll probably be working on the last 1/3, just because I can’t rest until I get it ALL. This means I need to cut back on some of my “working.” I’m going to post more monthly on this blog than every two weeks from now on. My Facebook Cornie’s Kitchen page will get more frequent posts.

Joy and peace, Cornie.

Tufts Nutrition Letter, Articles, November 2018 Issue

https://www.nutritionletter.tufts.edu/issues/14_11/current-articles/Fabulous-Fermented-Foods_2487-1.html

SHARK WEEK CHOCOLATE BARK

Shark Week always grabs my attention. After all, that’s what sharks do! Or maybe because it’s far too hot to be outside in Arkansas or because my inner child loves to learn new things. I always loved the beach as a child, since the sea breezes kept the heat tolerable. Inland, folks just suffered in the sweltering humidity pods. Thankfully we now have modern air conditioning, an invention that didn’t come to my home until I was a teenager.

When the temperature was 99F at 10 PM, even a ceiling fan wouldn’t make sleeping comfortable. Cooking was out of the question. Daddy would barbecue or we’d eat cold cuts and fruit. Chocolate candy bark didn’t take long to heat on the stove, so it was a treat to make in the cooler mornings. It also reminds me of coral reefs, which Shark Week shows us nightly on the Discovery Channel.

Corals come in a wide array of shapes, sizes, and colors. Some resemble deer antlers, trees, giant fans, brains, and honeycomb. Although many corals may look like plants, they’re actually animals; they’re most closely related to jellyfish and anemones. There are three different types of coral reef formations—barrier reefs, coral atolls, and fringing reefs. Barrier reefs help to protect lagoons and other types of shallow water; coral atolls (which are often mistaken for islands) are made from volcanic remains; and fringing reefs are found right along the coastline.

Coral reefs, which only grow at a maximum depth of around 150 feet, also grow very slowly, at an average rate of just two centimeters per year. This is because their biomes must maintain a temperature of 70 to 85º Fahrenheit. (Shallow water is more easily warmed by the sun.) Strangely, most coral reefs seem to grow on the eastern side of land masses, where the temperature is believed to be warmer than the western side. Stony coral groups are primarily responsible for building up reef structures.  Coral reefs grow upward from the sea floor as the polyps of new corals cement themselves to the skeletons of those below.

When I make Shark Week Chocolate Bark, I gather the following dry ingredients in a plastic bag or in a bowl:

120 gram(s) Wonderful Pistachios Roasted & Salted Shelled Pistachios

0.5 cup Dried cherries (tart montmorency)

12 pretzels Splits pretzels—break into pieces 1 inch long (I used the broken pieces in the bottom of the bag).

Also needed:

1 tbsp Vanilla extract —divided into 2 tsp and 1 tsp

12 tsp Coconut Sugar—divided into 8 tsp and 4 tsp

Then I weigh out 571 gram(s) GHIRARDELLI chocolate premium baking chips 60% cacao bittersweet chocolate — divided into 400 grams and 171 grams.

Take the larger amounts of chocolate baking chips first. Take chocolate and put into microwave safe bowl. Microwave for 30 seconds and melt them in the microwave. Stir well. The first or larger amount may need a second 30 second cooking. The hot melted pieces will melt the unmelted ones. Stir after each heating. Bowl will be HOT! Don’t over cook the chocolate.

Remove & add vanilla 2 tsp. Stir. Add 8 tsp sugar. Stir.

Turn out onto parchment paper on cookie sheet. Spread chocolate with spatula. Spread nut and pretzel mix out over it evenly. Gently press it into chocolate.

Take remaining chocolate and put into same bowl. Microwave for 30 seconds. Stir well. The hot melted pieces will melt the unmelted ones. Don’t over cook the chocolate. Add 1 tsp vanilla and 3 tsp sugar. Stir well. Drizzle over the surface and spread out. It will almost cover the whole nut layer.

Put into icebox for for 30 to 45 minutes to harden. Afterward, cut into small pieces about 1” x 1 1/2”. It will keep in an airtight container for about two weeks.

Serving Size: Makes 36 pieces appropriately 1 inch by 1 1/2 inch.

Number of Servings: 36

As you can see, making chocolate bark with broken pretzels, pieces of dried fruit, and nuts comes together much like a coral reef: it gets all the various pieces cemented with a binding agent, which in the kitchen is chocolate. I don’t suggest you go out into the sea and nibble on a coral reef. It wouldn’t be good for the pearly whites.

The Benefits of Coral Reefs

Scientists have discovered that many parts of a coral reef can be harvested to make medications. According to the National Oceanic & Atmospheric Administration, coral reefs are emerging as the medicine cabinets of the 21st century: “Coral reef plants and animals are important sources of new medicines being developed to treat cancer, arthritis, human bacterial infections, Alzheimer’s disease, heart disease, viruses, and other diseases.”

Coral reefs are among the most biodiverse ecosystems on the planet. There are often more types of fish living in a two-acre area of healthy coral reef than there are species of birds in all of North America!

Coral reefs help to improve the quality of the surrounding water. They do this by filtering out things floating in the ocean, which leads to cleaner water. In addition to protecting shorelines, coral reefs are immensely valuable to the fishing and tourism industries. According to the World Resources Institute, the destruction of one kilometer of coral reef equals a loss of between $137,000 to $1,200,000 over a 25-year period. And yet, they estimate some 60% of the world’s coral reefs are currently threatened by human activity.

Dark chocolate has its own benefits to humankind. Without it, some of us aren’t fit for civilized company! We don’t need a massive shark bite full of this calming food to bring us into a harmonious state. This is because chocolate has multiple chemicals that produce positive feelings in us. Phenylethylamine is sometimes called “the love drug”, because it arouses feelings similar to those that occur when one is in love. Another neurotransmitter, serotonin, is a mood-lifter, as well. One chemical that causes the release of serotonin into the brain is tryptophan, found in (wait for it!) chocolate!

If chocolate were a drug, we might need a prescription. Or we might find the law regulating how much chocolate we could have in our candies. As far as I’m concerned, the darker the better, but small children often prefer milk chocolate due to the greater sugar and milk content. Dark chocolate has probiotics and prebiotics, magnesium, iron, copper, and antioxidants. Even commercial dark chocolate bars will have large amounts of sugar, so not all dark chocolate is good for people with diabetes or weight issues. Look for 15 g carbohydrates per serving as a limit. Chocolate is a snack treat, not a meal.

A little afternoon pickmeup or as a side nibble with coffee and a friend, and your mood will be adjusted in no time. Then you can go back to swimming with the sharks and they can’t bite you, since you now have on your impervious dark chocolate shark repellent suit. Enjoy!

Joy and Peace,

Cornie

Nutrition Facts

Servings Per Recipe: 36

Serving Size: 1 serving

Amount Per Serving

Calories

127.9

Total Fat

8.1 g

Saturated Fat

3.9 g

Polyunsaturated Fat

0.4 g

Monounsaturated Fat

0.8 g

Cholesterol

0.0 mg

Sodium

65.2 mg

Potassium

39.4 mg

Total Carbohydrate

15.1 g

Dietary Fiber

1.6 g

Sugars

9.1 g

Protein

2.1 g

Vitamin A

2.2 %

Vitamin B-12

0.0 %

Vitamin B-6

2.2 %

Vitamin C

0.3 %

Vitamin D

0.0 %

Vitamin E

0.0 %

Calcium

0.4 %

Copper

2.2 %

Folate

0.0 %

Iron

7.1 %

Magnesium

0.9 %

Manganese

2.2 %

Niacin

0.0 %

Pantothenic Acid

0.0 %

Phosphorus

1.7 %

Riboflavin

0.0 %

Selenium

0.0 %

Thiamin

1.7 %

Zinc