Trendy Bytes: Kombucha Tea

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I was cruising through Whole Foods the other day and was bombarded by several vendors, including one for kombucha tea.  I've been wanting to blog about this trendy beverage for a while, and if this wasn't a sure sign that I needed to do it now, then I don't know what would be.  Listen to the vendor's spiel and you'd think this is a wonder drink for sure, treating ailments such as acne, HIV, cancer, heartburn, headaches, and more.  If you aren't even sure what the heck kombucha is, then you're in for a not-so-pretty sounding concoction.  

What is kombucha tea?

Kombucha tea is made by fermenting sweetened tea with a slimy, pancake-like mass of yeast and bacteria, which is often referred to as the "mushroom" or "mother" or SCOBY (symbiotic culture of bacteria and yeast).  It looks a bit like this.

Photo credit: zeeweez (Flickr)

After the bacteria feed on most of the sugar, you're left with an acidic tea that contains organic acids, like lactic acid, B vitamins, and typically up to 1.5% alcohol.  The alcohol content is why some vendors pulled these products from grocery store shelves last year amidst reports that some concoctions contained up to 3% alcohol, which is above the 0.5% limit for non-alcoholic beverages.  This even became such a problem that the company, Honest Tea, decided to give its kombucha line the boot.  As for the taste, I'd describe it as tangy and slightly sweet with a touch of vinegar and fizz. How's that for a description?  I have to say that it's not something that I'd likely ever crave.  

So, is kombucha good for you?      

If you talk to proponents or vendors, you'll think so.  It is believed that the probiotic activity of the tea promotes a healthy immune system by introducing friendly bacteria into the gut.  While this is a possibility based on some of the research about probiotics in dairy products, there is still little evidence about the same benefits from kombucha.  

After scouring the published research articles for more on the health benefits, I've found very little strong evidence that kombucha tea is really the wonder drink that it's made out to be. A few preliminary studies in animals suggest that kombucha tea may protect healthy cells and repair damaged cells of the liver and kidneys.  However, I'd need to see stronger, more reliable studies in humans before I'd suggest this as a therapeutic beverage.

While kombucha tea may serve as a source of several B vitamins, it's important to consider that there are a variety of other whole foods, such as legumes or whole grains, that are also excellent sources of not only these vitamins but many other nutrients as well.  

Could it be harmful?

Yes, it's possible.  The tea could become contaminated with mold and fungi due to the ideal growing conditions during fermentation, and some of these microorganisms may cause illness or allergic reactions.  This may be even more likely in people with suppressed immune systems or other health problems. That's why the American Cancer Society warns of these health risks for certain populations, such as those with cancer, HIV/AIDS, or pregnant and lactating women.  There have also been a few case reports of individuals  developing serious illnesses after consuming kombucha tea.  

If you're trying to avoid alcohol for any reason, then it may be wise to steer clear of this, too. Some brews could contain nearly as much alcohol as beer depending on how long they ferment.  However, there are some commercial versions that go through a process, such as pasteurization, to remove the alcohol.  

Before taking a sip, you may also want to ask yourself whether you want to eat your calories or drink them.  Some commercially prepared brews that I've checked out contain anywhere between 60-170 calories per bottle, mostly from carbohydrates including sugar.  Commercial brews may also be hard on the wallet since they may cost anywhere from $2-3 up to $5 a bottle.  Ouch! 

What's the bottom line?

Kombucha tea doesn't appear to be the miracle drink that it's promoted as.  In some cases, kombucha tea may be harmful to those with weakened immune systems or certain health conditions, like cancer, HIV/AIDS, or pregnant and lactating women.  If you're trying to avoid alcohol or to watch your weight, then you also may want to rethink this drink.  While there are some potentially harmful effects of kombucha tea, I also keep in mind that there are other things, such as prescription or over-the-counter medications, that have more prevalent short-term and long-term harmful effects, too.  So if you enjoy kombucha tea and have an otherwise nutritious diet, then it would be wise to consider your health status when choosing to consume the drink and find a trustworthy source for the tea. If fermenting your own brew, then it'd be wise to follow safe fermenting practices to avoid contamination with potentially harmful molds and fungi.  

Have you tried kombucha tea? What do you think of it?

Foodie Friday: Pear Walnut Salad with White Tea Vinaigrette Dressing

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Several weeks ago  a few friends and I decided to check out a tea lounge called Tranquil Tea Lounge for a weekend lunch.  This place was amazing!  Each of us enjoyed our own tea. I opted for the Madagascar Vanilla Rooibos, which was absolutely delicious! 

     Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Not only did they have fabulous tea, but they also served fantastic food.  I enjoyed their Pear Bartlett Salad drizzled with a white tea vinaigrette dressing, which inspired me to try this on my own at home.  

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

This brings me to my recipe for today, which is a Pear Walnut Salad with White Tea Vinaigrette Dressing.  I love the variety of savory, sweet, and tartness of the salad.  When opting for a cheese on salad, consider a flavorful one, like gorgonzola or feta, since you won't need to use as much of it.  I also prefer to make my own salad dressing because I can control what goes in it, especially the sodium and sugar. Commercially prepared dressings are often too salty for my taste.  Have fun with the salad. Make it yours.  If you prefer mixed greens or arugula, go for it!  If you like pecans over walnuts, have at it.  I'd love to hear about your interpretation, so shoot me an e-mail or leave a comment.  Enjoy!

Photo credit: Michelle Loy. Copyright 2011. All rights reserved. 

Pear Walnut Salad with White Tea Vinaigrette Dressing

{Print this recipe}

White Tea Vinaigrette Dressing 

Adapted from: Country Home

Ingredients:

2 tsp of loose white tea leaves OR 1 bag of white tea

2/3 cup of white wine vinegar

1 Tbsp of honey

1 tsp chopped fresh thyme OR 1/3 tsp dried thyme

1 tsp minced shallots

Sea salt and freshly ground black pepper, to taste

1/3 c extra virgin olive oil

Directions:

1.  If using tea leaves, place in a tea ball.  Place the tea ball (or tea bag) and vinegar in a small saucepan over high heat, and bring it to a boil.  Reduce the heat, cover, and simmer for 1 minute.  Remove the pan from the heat and set aside until cooled.  Once cooled, remove the tea ball or tea bag and gently squeeze to extract as much of the vinegar as possible into the pan.   

2.  Place the tea vinegar into a glass mixing bowl.  Add the honey, thyme, shallots, and salt and pepper to taste.  Whisk until well blended and smooth.  Continue whisking and add the olive oil to the mixture in a slow, thin stream.  Makes about 1 cup.  Store in a tightly covered jar in the fridge for up to 2 weeks.      

Pear Walnut Salad   

Ingredients: 

10 oz (about 4 cups) baby spinach (You can use mixed greens, arugula, or other leafy greens of your choice, too)

1 pear, sliced (Bartlett or other variety like Anjou)

1/4 c gorgonzola cheese, crumbled

1/4 c walnuts, chopped

White Tea Vinaigrette Dressing (served on the side)

Directions:

1.  Toss the spinach, pear, gorgonzola, and walnuts together in a large bowl.  Serve the dressing on the side.
*Note: If you like the added flavor and aroma of toasted nuts, you may choose to toast the walnuts in a pan over medium-high heat until fragrant, about 2 minutes.

Serves: 4

Nutritional Information: (salad with 2 Tbsp of vinaigrette dressing)

Calories:  219   Carbohydrate:  13 g   Fat:  17 g  (8 g monounsaturated)   Protein:  5 g   Cholesterol:  10 mg   Fiber:  2 g   Sugar:  7 g  (1.5 g added)  Sodium:  220 mg 

Excellent source of: omega-3 fatty acid, folate, vitamin C, vitamin A, and magnesium  

Good source of:  thiamin, riboflavin, vitamin B6, and calcium 

Nutritional Information for the vinaigrette alone:  (per 2 Tbsp)

Calories: 95   Carbohydrate: 2.5 g   Fat:  9 g  Monounsaturated fat: 7 g   Protein:  0 g   Cholesterol:  0 mg  Fiber:  0 g   Sugar:  2 g   Sodium:  75 mg  

Foodie Friday: Orange-alicious Smoothie

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Guess what time it is?  It's smoothie time!  I love smoothies. They're always so fresh, delicious, and can be made to taste.  My kids love smoothies, and they really enjoy making them with me, too.  I enjoy experimenting with smoothies, and I recently stumbled upon this great one that I call "Orange-alicious".  I was immediately drawn to the idea from Real Simple magazine since it included carrots, which I somehow didn't think to put in a smoothie before.  My kid taste-testers give this one two thumbs up, and so do I.  Enjoy!

Orange-alicious Smoothie

Adapted from: Real Simple, February 2011.

{Print this recipe}

Ingredients:

3/4 c fresh or frozen (unsweetened) pineapple chunks

1/2 c ice (if using frozen fruit, then the ice is not necessary, in my opinion)

Juice of 1 large orange or 1/3 c of 100% orange juice

1 small carrot, chopped (or about 1/4 c chopped)  

1/2 banana (1/2 a frozen banana would work great, too, and you may not need the ice)

Directions:

1.  Combine ingredients in the blender, and blend until smooth.

Serves: 1

Nutritional Information:

Calories: 159   Carbohydrate:  40 g   Fat:  1 g   Protein:  2 g   Cholesterol: 0 mg   Fiber:  4 g   Sugar:  26 g (all natural)  Sodium:  25 mg  

Excellent source of: vitamins B6, C, and A 

Good source of: thiamin, riboflavin, niacin, folate, magnesium, and potassium

Foodie Friday: Strawberry Fruit Leather

Photo Credit: Michelle Loy. Copyright 2011. All rights reserved.

We are heading into strawberry season, and I couldn't be more excited. I love berries, especially when they're in season.  I love to get those fresh, bright red strawberries from the strawberry farm stands that will start popping up soon.  This recipe would be perfect for those strawberries!  I must admit that when I was a kid I used to love fruit roll-ups.  Yes, I did!  It's been a long time since I've had one though.  This inspired my desire to try to make my own.  This recipe doesn't take a lot of prep time, but there is a bit of wait time.  However, the wait is well worth it.  My kids have so much fun checking on the fruit leather with me, and of course, enjoying what they helped me make, too.  Try it and let me know how it works for you.  Enjoy!

Strawberry Fruit Leather

Adapted from:  University of Alaska Fairbanks - Cooperative Extension Services  

{Print this recipe}
Ingredients:
2 c strawberries, washed and stemmed
1 Tbsp honey

Photo Credit: Michelle Loy. Copyright 2011. All rights reserved.

Directions:
1.  Preheat oven to 200F.
2.  Place berries and honey in a blender.  Puree until smooth.
3.  Line a baking sheet with parchment paper. (This is very important as I initially made a mistake using wax paper, which sticks.)  Spread the puree evenly over the parchment paper, about 1/4-1/8 inch thick.  (It should form a rectangular shape that comes within about 1-2 inches from the edges.)

Photo Credit: Michelle Loy. Copyright 2011. All rights reserved.

4.  Dry in the oven for about 3-4 hours.  Drying time can vary depending on: the juiciness of the berries, the oven, and the humidity in your kitchen.  To check for dryness: 1) Make sure there are no visible dark spots on the leather; 2) Press the center of the leather with your finger and check for indentation. If there's no indentation, it's dry.; 3) Pull the leather from the edges. If it's dry, it will pull away from the parchment paper easily.

Photo Credit: Michelle Loy. Copyright 2011. All rights reserved.

5.  Once cool, use kitchen shears to cut the leather into 4 strips.  Then roll each one up and enjoy or store in a glass jar with lid.

Photo Credit: Michelle Loy. Copyright 2011. All rights reserved.

Serves: 4
Nutritional Information:
Calories: 39   Carbohydrate: 10 g   Fat: 0 g   Protein:  0.5 g   Cholesterol: 0 mg  Fiber:  1.5 g   Sugar:  8 g (3 g added from honey)  Sodium:  1 mg
Excellent source of vitamin C.  

Watch Out For These Kids' Food Marketing Gimmicks

Photo credit: Mykl Roventine (Flickr)

Would you be surprised to learn that the food industry spends over $1.6 billion each year marketing to our American youth?  If you've ever spent a half hour watching The Disney Channel or Nickelodeon, you've probably seen plenty of examples of the types of foods that are marketed to kids.  They are typically calorie dense, nutrient poor processed foods, like sugary cereals, sweetened beverages, and convenience foods.  Not only are companies marketing to children on the silver screen, but they're also marketing to kids on the Internet, through mobile phones, in video games, and in schools.  They continue to find sneaky creative ways to reach America's youth.  There's a good reason that companies spend so much marketing to kids. It works.  Not only do children develop a preference for the advertised foods, but the advertisements are also linked with greater consumption of and requests for these foods, higher total calorie intake, and more snacking. Unfortunately, children under 8 years old don't really grasp that they are being marketed to.  While there has been a call for food marketers to voluntarily change marketing strategies for kids' foods, the progress has been minimal, in my opinion.  The good news is that parents don't have to wait for these marketing practices to change. With the division of responsibility in feeding, parents are in charge of what children eat.  However, because of the many inventive advertising strategies of food marketers, sometimes parents' best efforts are sidetracked.  Here's a list of 6 common marketing gimmicks to watch out for when it comes to foods for kids.

• Spokes-characters, celebrities, and cartoon characters:  Be leery of anything with these on the packaging or in advertisements.  These are the products for which many parents experience "pester power" from their kiddos, and they're also usually some of the least nutritious foods.  You could use this strategy to your advantage by packing your own nutritious snacks with some DIY sticker marketing.

• Toys and Games:  This is actually a hot button issue right now as Nebraska is currently proposing a bill that would ban toys in fast food kids' meals.  I definitely know these strategies work as I fell for them as a kid.  As you're standing your ground, keep in mind that these toys and games are often cheap and quickly forgettable.

• Nutrient, Health, or Other Claims:  I see a lot of these claims plastered on some of the least nutritious foods for kids: "High in Vitamin C", "Good Source of Calcium and Vitamin D", "Gluten Free", "Organic", or "Natural".  Beware!  These are often big distractors.  I saw a terrific example of this just the other day in the store.  A package of Kool Aid Jammers boldly claimed "100% Daily Value of Vitamin C".  I would recommend whole foods, like oranges or strawberries, that also contain many other valuable nutrients before I'd recommend Kool-Aid as an excellent source of vitamin C.  While "Gluten Free" and "Organic" foods are hot right now, that doesn't mean they're nutritious.  "Made with Real Milk" or "Made with Real Fruit"?  What else are they made with?  Read the labels, especially the ingredient list.  Are there a lot of ingredients?  Are there numerous sources of added sugar?  Is it high in sodium?  Does it contain trans fat partially hydrogenated oils?

• Coupons or Promotions: Coupons and promos can definitely offer great ways to save money, if used wisely.  The truth is that these are proven marketing tools.  They're frequently offered on new food products to get consumers to try them in hopes of creating repeat users. I've seen these coupons, and believe me, they're not always for the most nutritious foods.  So think twice before clipping all of those coupons or jumping into the promos.

• Rewards or Sweepstakes:  These programs are very enticing.  Earn rewards points when purchasing participating food items, and use those points to "buy" things like movie tickets, magazine subscriptions, or restaurant gift cards.  Or earn your chance at an amazing prize in a sweepstakes contest with just one purchase.  If it's prizes you're after, then it might be health-wise to go about getting them the old-fashioned way.  Buy them directly or save up for them.  Otherwise, consider being very picky when it comes to participating in these programs.  

• Supporting Good Causes:  While programs, like Box Tops For Education, support good causes, they could still be luring you in to buying foods that aren't very nutritious.  Many of the participating food products for the Box Tops program are low nutrition quality, processed foods, like sugary, refined cereals and snacks.  If you want to support the cause, consider donating directly, select more nutritious food items, or opt for non-food items instead.

As a parent, I understand that we've really got quite the challenge on our hands since we can't just put our kids in a bubble and feed them nutritious foods all day long.  The littlest ones may throw a temper tantrum when we choose not to purchase less nutritious foods with the spokes-characters on them.  The older ones may get the food when they're out with friends.  Remember, you still have a significant impact on what your children eat regardless of those struggles.  You have an amazing opportunity to leave your children with a legacy of health and well-being, so remember that amidst the challenges.  If you'd like more info on how to best guide your family through all the food marketing, you may want to check out this tip sheet from the Yale Rudd Center for Food Policy & Obesity.

What kids' food marketing gimmicks do you struggle with most?  How do you manage them?  

The amazing benefits of the family meal

Photo credit: Michelle Loy. Copyright 2006. All rights reserved.

Almost five years ago, my husband and I traveled to Thailand where we met some of my family for the very first time.  We only knew a few basic Thai phrases, like "Hello!", "Thank You!", and "Where's the bathroom?".  My family there knew little English, so communicating was a challenge.  Let's just say we did a lot of smiling, which is not unusual in the "Land of Smiles".  One of the first activities that we did after arriving was share a meal together, and that is when the magic happened.  We connected.  Although my mom had to do a lot of translating for us, the food and the meal was helping us connect.  This meal offered me a fantastic glimpse into part of my Thai heritage as my family members enjoyed telling us about their favorite Thai dishes along with other great stories.  Family meals definitely offer a time to bond, and I love them for that.  As a dietitian and mother of two, I also love them for other reasons, too.

Family meals present an opportunity to build a legacy of health with our children.  Studies suggest that children and teens who regularly participate in family meals have higher quality diets.  Routine family meals are also associated with greater intakes of vegetables and fruits and lower intakes of fried foods, sodas, and trans fats.  Plus, family meals may also help lower the risk of overweight and reduce disordered eating behaviors in adolescents.  Researchers also propose that regular family meals during childhood and adolescence have a positive, lasting effect into young adulthood.

Family meals present an opportunity for parents to model positive eating behaviors and food intake to their children.  In fact, studies have exhibited a positive relationship between children's vegetable and fruit intake and parental modeling. Parents have a very strong influence on children's food preferences, even into adolescence. They learn by watching you!

Family meals present an opportunity for parents to discuss nutrition and healthy eating.  While I don't plan nutrition lectures for my kids at meal time, I definitely discover teachable moments during which I am able to share some positive (and age-appropriate) nutrition education with my children.  In fact, my daughter often enjoys asking my husband and I how certain foods will help her body grow.  While light and fun, it's still informative and will shape her attitudes and behaviors towards food and eating later on down the road.

Family meals present an opportunity for parents to share their skills in meal planning and preparation.  Unfortunately, one poll found that almost half of all families did not prepare the previous night's meal from scratch.  Children who participate in meal planning and preparation tend to have higher quality diets than those who do not.  This could be because families who do not prepare meals from scratch are likely relying on ready-made foods, fast food, take-out or delivery, and these foods are typically not the most nutritious.  Also, if meals aren't being prepared from scratch at home, then how will children learn valuable culinary skills or how to enjoy meal planning and prep? Not only will engaging children in meal planning and preparation enhance their kitchen wisdom, but it also allows them a chance to learn about food and culture. They will also develop their motor skills along with their knowledge in areas, such as reading and math.  When cooking, I give my children age-appropriate activities to do, and they love it.  If you need some ideas on where to start with your own kids, you may want to check out this link from PBS.

Regular family meals are also associated with numerous other benefits, including:  lower rates of smoking, drinking, drug use, depression, suicide ideation, delayed sexual activity, and greater academic success. It appears that family meal time offers parents the opportunity to talk about activities and issues that are affecting their children.  It offers children the chance to get two of the things they want most from their parents: time and attention.

Isn't it amazing that a seemingly simple activity can have such a profound affect on a child's health and well-being?  The latest guidelines recommend that families share meals together at least 4-5 times a week. If your family is already there, kudos to you.  If you'd like to make it more of a priority, then you may want to check out this tip sheet "Enjoying the Family Meal" for ideas on how to get started.  Whatever you do, don't pass up this wonderful opportunity to change your family tree for the better.

What do you enjoy about family meals?  How do you make them a priority in your home?  

Foodie Friday: Banana Surprise Pancake Bites

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I am no baker, but I do enjoy giving it my best shot on occasion. I was recently browsing a fave baking blog of mine, Bakerella, for some new ideas.  I stumbled upon these pancake muffins, which are the inspiration for my Banana Surprise Pancake Bites.  These are amazingly quick and easy.  I also love that they're light, fluffy, and fun to eat (because of that surprise inside).  My whole family enjoyed these.  I love that they're small, so the portion sizes are more controlled.  They also keep well, so you could enjoy the leftovers for another breakfast or snack.  Try them out, and let me know what you think.  Enjoy!

Banana Surprise Pancake Bites    

Adapted from Bakerella, 9/6/09

{Print this recipe}

Ingredients:

1 cup of whole oat flour (Whole wheat flour also works, too.)

1 Tbsp ground flaxseed (You can try more, if you like. I found this to be just enough so that the texture remains fluffy and light.)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

2 Tbsp sugar

2/3 c buttermilk (If you don't have buttermilk, you can make your own substitute. Just squeeze 1 Tbsp of lemon juice into a glass bowl. Pour 1 cup of milk into the bowl. Stir and let sit for about 2 minutes.  Then voila, you have a sub for buttermilk!)

1 egg

2 Tbsp 100% pure maple syrup

2 Tbsp unsalted butter, melted

1/2 c banana, diced (about 1/2 a banana)

Directions:

1.  Preheat oven to 350F.  Spray 24-cup mini-muffin pan with olive oil spray.

2.  Combine flour, flaxseed, baking powder, baking soda, salt, and sugar in a medium bowl. Sift together with a wire whisk.

3.  In another bowl, mix buttermilk, egg, maple syrup, and butter until just combined.  

4.  Add the wet ingredients to the dry ingredients and stir with a spoon until combined.  Add the diced bananas to the mixture, and gently fold them into the batter.

5.  Spoon the mixture by tablespoonfuls into each muffin cup.  There should be just enough for 24 mini-muffins.

6.  Now for the surprise!  Place 1-2 dark chocolate chips into each muffin cup.  (You can also opt to leave the chocolate out, if you like.)

7.  Bake for 10 minutes.  (Your oven may be different, so I suggest checking on it occasionally during the last 5 minutes.)

8.  Remove from oven and let cool (about 1 minute works for me).  You may need to take a toothpick or butter knife around the edges to remove the muffins from the pan.  Enjoy!

Serves: 4-6 (4-6 bites each)

Nutritional information: (based on 4 pancake bites)

Calories: 165   Carbohydrate: 23 g   Fat:  7 g   Protein: 4.4 g   Cholesterol:  47 mg   Fiber: 2 g   11 g   Sodium: 306 mg

Excellent source of: omega 3 fatty acid

Good source of: calcium