Follow

cooking tips

What is Red Palm Oil?

Rachel Sherwood

I was recently asked to write a post on the unique Malaysia Palm Oil. You may not be familiar with this product but did you know that palm oil is used in several commercial foods? You have most likely already tried it.

What I am learning like with most ingredients in our modern world, not all palm oil is created equally. When I started doing research on this product I found much controversy over both its health aspects and effects on the environment.

 

So what is Palm Oil?

Palm oil by definition encompasses any oil that comes from the fruit of oil palms. These plants create high yields, one acre of oil palm produces 11 times more oil than an acre of soybean, 10 times more than sunflower and 7 times more than canola. Also unlike many other crops these plants have a typical lifespan of 25-30 years so they don’t need to be replanted each year.

Because of its high yield,  palm oil has become a common ingredient for cooking and food manufacturing. Malaysia and Indonesia, in particular, account for about 80 percent of the worldwide palm oil supply.

 

How is Palm Oil Made?

There are 4 main steps of palm oil production:

  • Separation of fruit, palm fruits grow in bunches.

  • Softening up the flesh.

  • The pressing of the fruit.

  • The purification of the oil.

Step four is what tends to make the difference in quality. An ultra-refined product goes through a purification process that renders the oil white and nearly flavorless. This highly-refined palm oil, is a great choice for high heat stir frying, but you are losing some nutritional value. Refined palm oil is about 50% saturated fat, 39% monounsaturated fat, and only around 11% polyunsaturated fat, making it stable for cooking and storage in a semisolid at room temperature. This can easily be used as a primary cooking oil.

Palm Kernel Oil

Palm kernel oil comes from the seeds of the plant.Palm kernel oil is highly saturated (around 80% SFA, 15% monounsaturated fat, and polyunsaturated fat, making it fantastic for high heat cooking. It’s very similar to coconut oil.

Red Palm Oil

Unrefined Red Palm Oil
Unrefined Red Palm Oil

This is the virgin, unrefined oil that I am using in my cooking currently. Palm oil is naturally reddish, and it comes chock full of vitamins and antioxidants. When palm oil is highly refined, it loses its color and taste right along with the beneficial effects. Vitamin E which may help prevent LDL oxidation, it is loaded with beta carotenes many more than carrots or tomatoes, and co-enzyme Q10 a major participant in cellular growth are all found in red palm oil. Furthermore, the vitamin E in red palm oil is made up of both tocotrienols and tocopherols; the vitamin E in most foods is mainly tocopherol, which may be less effective than the tocotrienols abounding in red palm oil. Red palm oil does have a mild earthy carrot like taste and distinct color that infuses foods.

 

Why should we eat Palm Oil?

Unrefined palm oil is rich in natural chemical compounds important for health and nutrition. As stated above it is a natural source of Carotenoids & Vitamin A as well as supplying fatty acids and fat-soluble vitamins D, E and K. Since it is a fat it also supplies an abundance of calories that give energy for our daily life.

Fatty acids are the raw materials for building new cells in your body, including your bones, nerves and brain! The micronutrients keep your body cells healthy and functioning properly. We need fat to live!

Palm oil is high in saturated fats but it is free of trans fats and has a neutral effect on blood cholesterol.

Also it’s an extremely shelf stable fat so it is easy to keep around without worrying it will go rancid.

 

How to Cook with Palm Oil?

Palm oil is very versatile this is one reason why many food manufacturers have switched to using natural tropical oils such as palm oil to replace the trans fats of partially hydrogenated oils. Malaysian palm oil has become prized for its healthy qualities, creamy texture and long shelf life making it perfect for use in items such as ice cream, margarine, dairy fat replacement, cookies, crackers, dough even non edible products like cosmetics, home and personal care items.

It can be easily blended with other types of fats or oils to create balanceed textures in food formulations.

I think one of the best qualities of palm oil is that is its a very stable oil with various melting points. When cold its is hard but can be warmed slightly to be soft and creamy. It also has a very high smoke point of 450. Theses qualities make it a suitable oil for everything from mild salad dressings, dips and spreads to roasting vegetables, braising and searing meats.

 

Know what you are buying:

Although Palm oil is a healthy fat that can be produced sustainably there is still controversy over this product. The growing market has put strain on environment, some forests, peatlands and wildlife habitats have been destroyed to keep up with demands. Some palm oils are heavily processed and oxidised for culinary purposes that decrease the health benefits. There are some reports of human rights violations by some companies that have unsafe working conditions and low wages.

 

To help ensure that you’re getting the highest-quality oil from producers that prioritize sustainability and positive environmental practices. Become a well-informed consumer and gain the health benefits of palm oil without the potential downsides. Look for the Roundtable on Sustainable Palm Oil (RSPO) mark on your products.

The Roundtable on Sustainable Palm Oil (RSPO) is an organization focused on improving sustainability and producing oil that is environmentally friendly. It has created a set of guidelines and standards that producers must adhere to in order to be RSPO-certified, such as the principles listed below.

  1. Commitment to transparency

  2. Compliance with applicable laws and regulations

  3. Commitment to long-term economic and financial viability

  4. Use of appropriate best practices by growers and millers

  5. Environmental responsibility and conservation of natural resources and biodiversity

  6. Responsible consideration of employees, and of individuals and communities affected by growers and mills

  7. Responsible development of new plantings

  8. Commitment to continuous improvement in key areas of activity

By opting for RSPO-certified products, you can be sure you are purchasing from producers with sustainable practices who are dedicated to protecting both wildlife and the environment.

 

Be Smart:

Like most foods in our diet it’s best to use palm oil in moderation and use it in combination with other healthy fats. For most people, the palm oil health risks are pretty minimal as it is unlikely to cause an allergic reaction or any negative side effects. Regardless, if you do experience any adverse symptoms after eating palm oil, discontinue use and talk to your doctor.

Give it a try with these Simple Fish Tacos with Fresh Salsa

Fish Tacos made with Red Palm Oil. I loved the color it turned the fish!
Fish Tacos made with Red Palm Oil. I loved the color it turned the fish!

or Red Lentil Soup

Red Lentil Soup Made with Red Palm Oil
Red Lentil Soup Made with Red Palm Oil

I also used it in everyday cooking like searing steaks and braising pork ribs.

Steaks seared in Red Palm Oil
Steaks seared in Red Palm Oil
Pork Ribs Seared and Braising with Red Palm Oil
Pork Ribs Seared and Braising with Red Palm Oil
What is your favorite cooking oil?

 

Resources:
Malaysian Palm Oil Council
Palm Oil Health
The Impacts of Oil Palm on Recent Deforestation and Biodiversity Loss
Quality assessment of palm products upon prolonged heat treatment
Palm oil and cardiovascular disease
Roundtable on Sustainable Palm Oil (RSPO)

Full Disclosure:

Sometimes I receive sample products to test and share my honest opinions about. I will ONLY promote products that I love and currently use myself. I feature these products as they have made my life simpler or more enjoyable in some way. I share them with you only as a resource to better support you in enjoying a simply delicious happy and healthy life.
All reviews are my own words and my own opinions. I share them as an expert in the field and hope these products work for you and bring as much joy to your life as they have to mine.

 

I will occasionally link to specific sites or include affiliate links to help you purchase similar or recommend products. Again, I will only feature items I currently use and think will truly benefit you and your family. As always it is my true effort to serve you please contact me if you have questions about this process, products I mention or would like me to consider your product for a feature highlight. I am happy to help.

How to store Lettuce and Greens

Rachel Sherwood

How to Store Lettuces and Greens

DSCN0247

 

It is finally starting to warm up in Minnesota. I am eager to get my garden started. I love to grow simple spring lettuces. They are easy to plant, grow quickly and don’t need a lot of space. They work well in garden beds, planters and small container gardens. Salad greens are a cool weather crop. They tend to bolt and turn butter in the hot summer heat so plant early spring and fall for abundant harvests. Local harvests are seasonal but you can look for high quality lettuces year round. Here is a simple guide on how to store your greens for best results no matter when you get them.

 When Shopping:

Full heads of lettuce are the best option for keeping costs down and flavor high. For extra convenience, you might try the salad mixes that come in bags or plastic “clamshell” boxes.

For best value purchase full heads of lettuce
For best value purchase full heads of lettuce

Ideally you want lettuce picked as recently as possible. Look for clean, crisp, bright leaves, fresh looking cut ends. Lettuce leaves that are darker in color contain more vitamins and minerals like romaine that is rich in vitamins A and K. Iceberg lettuce is one of the least nutritious. Head lettuces should be symmetrically shaped. Some spotting or holes are common, especially in crops raised without sprays.

Watch out for limp, withered leaves that have brown or yellow edges, or dark or slimy spots. You don’t want anything that looks rusty, dried-out, or wilted. Once greens have passed their prime, there is no way to restore them to crisp freshness. Avoid overly large heads of romaine, which may have tough, fibrous leaves.

Iceberg lettuce should be compact and firm, yet springy. Very hard heads may be over mature and bitter. The stem end of a head of iceberg lettuce may look brown. This discoloration is the natural result of harvesting and does not indicate damage.

Wash for best results:

Always wash your lettuce before you eat it. Even if it is pre packaged and says pre washed. Packaged lettuce is often rinsed in a chlorine wash and handled by many people before being sealed. It is best to wash as home as well.

You don’t need to wash all of it at once. Place leaves in a clean colander and rinse under cool water. Don’t dump your lettuce in the sink. Sinks hold bacteria, and they’re a ripe breeding ground for cross-contamination. Dry the leaves thoroughly between towels; you can also use a salad spinner to assist with the drying process.

Storage and Location:

For salad greens to thrive after they’ve been picked, they need slightly humid conditions to prevent the leaves from drying out but should not be wet. Extra water droplets can result in browning and rotting so they must also be kept dry. I have found there are two good ways to do this using a container or a towel.

In a Container

Wash and dry greens then store greens in a large plastic or glass container. Line the bottom of the container with a paper or clean dishtowel and drape another towel over the top inside the lid. If your greens came in a clamshell, just snip the lid off and place a paper towel under the lid. Be sure to fill your container loosely, packing it tightly will bruise the leaves, making them more susceptible to rotting.

In a Towel

Wash and dry the greens then wrap the leaves in several layers of paper towels or a clean kitchen towel, seal in a plastic bag, You could also roll the leaves in a larger towel up and keep the roll in the fridge.

Always store washed greens in the lowest crisper drawer of your refrigerator for up to 1 week. Lettuce stored this way stays crisp and wilt-free, since it is kept hydrated by the slightly moist towels, but basically dry by the towels soaking up excess moisture.

 

 

tuscan_green_bean_salad

Keep an eye on it:

 Iceberg, romaine and kale will store for about a week but other more gentle leaves like butter lettuces and spring greens should be used as soon as possible. Lettuce that comes in a box or bag can keep for a week as well, but make sure you reseal tightly with a paper towel in-between uses.

Spinach and kale are especially good choices for packaged greens because they can be eaten raw and cooked. You can use them in a salad when they’re very fresh and then cook them when they’re starting to turn.

Remember avoid slimy lettuces, slime is a form of rot and rotting produce harbors bacteria. If it’s slimy it’s past it’s prim and should be tossed out.

Extra Care:

Again for the best quality lettuces try to buy locally and seasonally. If not buying whole heads look for plastic clamshell containers. These containers offer green more protection in transit and are less likely to be bruised than the bagged varieties.

If you buy bagged lettuce or salads, choose the bag that is the flattest. When the greens are packaged, all of the air is sucked out of the bag. Then as they age, they give off gas, making the bag puffier. Choose the flattest bag and your salad will be fresher–and last longer in the fridge without going bad.

Do you have a favorite way for produce storage? Do you have questions about how to best store a particular ingredient? Let me know, I am happy to help.

For more ways to save money you may also enjoy Grocery Shopping on a Budget How to save money without cutting out the foods you love.

Save money at the store. Grocery shopping on a budget.
Save money at the store. Grocery shopping on a budget.

Want more like this? Check out theses related articles.

How to Store Apples

How to Store Bananas

How to Store Citrus

How to Store Nuts and Seeds

The “Dirty Dozen” Buy these orgainc

Rachel Sherwood

We had a great time at Mingle with the Eat Well for Less Class recently. Participants liked learning new skills to make dinner easier, adding more variety to their meals while not wasting time or ingredients.

Cooking Classes

During the class I was making the comparison between conventional and organic produce and while buying 100% of your items organic is not always possible there are definitely some fruits and vegetables that are dirtier and more contaminated than others. Several attendees at the class where unaware that not all produce is created equal so I thought I would help and post links to Environment Working Group research site. The EWG is a non-profit, non-partisan organization dedicated to protecting human health and the environment.  This groups mission is to empower people to live healthier lives in a healthier environment. They provide breakthrough research and education that drives consumer choice and civic action.

Each year the EWG test a variety of different produce and compile the data to create the Shopper’s Guide To Pesticides in Produce and two guideline lists including the “Dirty Dozen” a list of 12 of the most commonly and highly contaminated fruits and vegetables, items you should buy organic and “The Clean 15” a list of the most commonly clean produce that is most likely fine to buy conventional. You can read more and get links to download your free shopping guides here.

Dirty Dozen 2018

In general whenever possible it is always best to buy organic produce not only to reduce your intake of unnecessary chemicals but to support ethical and sustainable farming practices. Money talks and using you dollars to support organic farming methods also support environmentally friendly practices that help create sustainable agriculture keeping our land, water and wildlife protected for years to come. By taking care of yourself you are also helping to take care of the earth for generations to come.

Strawberries EWAFDA acknowledges that most pesticides are safe to consume, and the EPA argues the levels of pesticides found in fresh produce are safe to eat. They also warn that others have been linked to various health issues and neurological problems. So, who’s right? What do we do? By all means don’t stop eating produce or the items found on the Dirty Dozen List. You may just want to be more conscious about the everyday food choices you are making. The EWG recommends that you purchase the organic versions of the items found on the Dirty Dozen List and of course always thoroughly wash all produce before consuming it. In the end the choice is yours and with most things in life each choice we make has it’s own potential risks and rewards.

To learn more visit The Environmental Working Group Site

Perfect Easy Peel Hard Boiled Eggs

Rachel Sherwood

 

Perfect Hard Boiled Eggs
Perfect Hard Boiled Eggs

Hard boiled eggs are wonderful for so many applications. Using them for decoration, eating out of hand, simple snacks, deviled eggs, egg salad or one of the many other ways to enjoy hard boiled eggs. The only problem is consistently cooking them and ease of peeling them. I don’t know about you but a few stubborn eggs and I am ready to give up and never make them again.

After years or trying various “proven methods” old eggs, warm eggs, shocking in cold water and all the other wives tales that go along with making hard boiled eggs. I have finally found a method that works like a charm almost flawlessly for perfectly cooked yolks and easy to peel eggs. Most methods tend to work if the conditions are just right but so often the variables are too vast, unknown and hard to actually control.

For the past 2 years I have been using this method exclusively and almost every time no matter the age or temperature of the egg they cook and peel perfectly, occasionally I will have one or two with a few blemishes but nothing like the pock marked mangled messes I had in years past.

Here is the no-fail method for perfect easy peel hard boiled eggs.

It’s simple and uses STEAM.

Place 1-2 inches of water in a saucepan and cover with a tight fitting lid. Load eggs into a steamer basket in one layer. Preferably they have a little room to move around and are not packed too full so they will cook evenly. (I use cold eggs right from the refrigerator).

Place eggs in a steamer basket for best cooking results.
Place eggs in a steamer basket for best cooking results.

When the water comes to a boil, place the loaded steamer basket into the pot sitting above the water. Cover with the lid and set your timer for 11-13 minutes. (I like the yolks slightly soft so 11 is perfect for me, you may want to cook up to 13 minutes). When the timer goes off, remove them from the steamer basket into a large bowl of ice water to shock them and stop the cooking process. Allow the to cool for at least 10 minutes.

You can peel eggs when still slightly warm for easiest results or leave them in the shell.
You can peel eggs when still slightly warm for easiest results or leave them in the shell.

 

 

 

 

 

I find is it easiest to peel them while they are still warm but you can refrigerate them in the shell and peel them later. Hard boiled eggs with keep safely for 1 week refrigerated but I have kept mine longer and never had bad results. Remember when in doubt toss it out.

 

Check out Cook’s Illustrated for in depth look at the the science behind how it works.

Do you have an easy way to cook, peel or color eggs? Share your thoughts here.

How to Store Citrus

Rachel Sherwood

mateus-bassan-242163

I know the summertime lemonade stand is a classic but did you know that citrus season is actually in the winter. Citrus produce is inexpensive and tastes the best right now. So start dreaming of warmer days to come and stock up on some of the many delicious varieties of citrus today. You can even find unique varieties like sweet Meyer lemons, blood oranges and tangerines in abundance. Use this guide to save you time and money by learning how to store citrus best.

 

 How to store Citrus

When Shopping:

Look for clean peels, no shriveling or signs of decay produce should be firm and plump. Pick fruit that feels heavy for it’s size. Fruit that feel hard and doesn’t yield to light pressure was usually stored improperly or past it’s prime and will be less juicy. Citrus do not continue to ripen once they have been picked. Ripe fruit will have very bright and vibrant colors. Don’t toss out Fruit that has slight discoloration, a small amount of brown around the seeds, is usually acceptable to eat and a little green is ok. Avoid Dull looking fruit can indicate over ripeness and an abundance of greenish skin can mean that the fruit is under ripe.

 

Look for bright colors and smooth skin.
Look for bright colors and smooth skin.

Storage and Location:

Room Temperature or Chill it: Citrus can keep for up to one week on the counter. Room-temperature fruit tends to yield more juice than cold fruit. To keep them longer store them in the refrigerator’s produce bin. Be sure to rotate the fruit regularly to maintain airflow. Citrus stored in a refrigerator should keep for approximately one month.

 

Keep an eye on it:

Warmer temperatures will make them citrus spoil faster. If the room tends to be on the warmer side place the fruit bowl into the fridge at night.

 Take Extra Care:

* Note that lemons and limes in particular tend to dry out faster than other citrus like oranges. Keeping them is a mesh bag typically helps them stay juicier longer.

*If your citrus is starting to turn you can still save the juice and zest. The zest is the flavorful oil packed outer edge of the peel, the colored parts of the rind not the white pith. It can be used to add an extra punch of flavor to items like soups and sauces. Use a “zester” or vegetable peeler to pull strips of zest off the fruit, allow to dry individually (in non humid weather, this takes 1 to 2 days). Then store in a jar in the pantry. The strips can also be candied, pickled our used to make homemade cleaning supplies. You can also freeze the juice and zest in ice cube trays and store in zippered freezer bags.

jonathan-pielmayer-176664

What’s your favorite variety?

Here is a little more about some common citrus. In a general citrus guide.

Orange: A mandarin-pomelo hybrid categorized into navels, blood oranges and Valencias.

Navels: Season from November into May. These are mainly eaten as fresh fruit as they contain limonin, which creates a bitter taste after processing. They have a thick peel and lower juice connect making them good for eating and using in salads.

Cara Cara: Is a type of navel; that is slightly sweeter and has a brighter pink to red flesh.

Blood Oranges: Season January through March. They are dark crimson inside, they taste sweet, tart and sometimes bit berry-like.

Valencias: Season April to December. They are typically used for juice as they’re more tart, juicier and not very easy to peel. Some can regreen in the hot summer weather; so don’t toss them out for slightly less than perfect looks make homemade orange juice instead.

Mandarins: These cover a broad range of fruits that include Satsuma, clementine, tangelo and tangerine. They’re generally smaller, flatter and sweeter than oranges, they are easier to peel and section, and contain less seeds.

Satsuma Mandarins: Season November to January. They have a good balance of sweet and tart and are seedless.

Clementine: Season December- January. They are smaller, easy to peal and eat out of hand. They have a slight taste of apricot. They are only seedless if grown in isolation from other citrus.

Tangelos: Season December to March, are a cross between a tangerine and a grapefruit. They’re tangy and juicy with a bump-like stem end.

Tangerines: Season December to May depending on variety. They are also easy to peel but so contain seeds. These are also great for juicing.

Grapefruit: Season September-to-June, a cross between an orange and a pomelo. Pink- and white-fleshed varieties have skin that ranges from pale yellow to faintly blush-colored. Some grapefruit tends to lose its bitterness and be sweetest in the spring, Grapefruit is also intolerant of freezing conditions, I learned this one by accident.

Pomelo or Pummelo: Season November to April. The largest of all citrus fruits, it looks like a grapefruit on steroids. The rind is thick and the flesh has a “meaty texture”. They have a refreshingly sweet taste with a mildly tart flavor with very little to no bitterness. The interior can be white or pink. They have a wonderful fragrance and make for delicious additions to breakfast, salads, desserts, or can be used to create exotic cocktail.

Lemon: Available year-round. The two most common types are the Eureka and Lisbon. The Meyer lemon: Season December to February is a lemon-orange hybrid with a thinner rind, rounder shape and a sweet, less sour flavor. They are great used in fresh applications, as the district flavor and aroma are usually lost when cooked.

Lime: Also widely available, though fall is its main season. Tahiti and Bearss are the most common supermarket varieties; they’re big and seedless. The Key lime, also known as Mexican or West Indian lime, has seeds and is smaller, thin-skinned and juicy with a more intense and slightly sweeter flavor.

Sour or Bitter Orange:  Season January to March. Seville, the most common variety, has a pebbled rind; it’s bitter and tart, it is often too sour for most people to eat fresh but is best used for sauces and marmalade.

Citron: Season November to January, has little to no juice it is most used for its peel, it looks like a big, bumpy lemon. Buddha’s Hand is a citron variety that, true to its name, looks like a hand. It is often candied and used in desserts like fruit cake

Kumquat: Season, February to April, they are tiny egg-shaped fruit eaten peel and all. The peel of this fruit is sweet and the flesh is sour./ bitter. They can be eaten fresh and whole or often cooked and candied. They make beautiful garnishes.

 

Do you have a favorite way for ideal citrus storage?

Do you have questions about how to best store a particular ingredient? Let me know, I am happy to help.

References:

http://www.yara.us/agriculture/crops/citrus/key-facts/citrus-types/

https://www.epicurious.com/ingredients/how-to-navigate-citrus

https://friendsranches.com/pages/growing-seasons-chart