food crumbscooking, food preparation, recipes, nutrition, food science



Are foods part of our medical care?

Are the foods we eat important in the prevention of various health conditions?  Well, of course.  If an individual ingests a substance and it is metabolized, it becomes part of  the system.

They also think so at the Ohio State University in Columbus, Ohio. At the University’s Center for Advanced Functional Foods Research and Entrepreneurship, they have  ‘engineered’ “the drink” and other foods that they hope will be a powerful cancer prevention tool. They say they want to understand why some foods and diets are associated with a reduced risk of  certain cancers and what are the components of those diets that really inhibit cancer. CAFFRE, as the Center is known, wants to study foods  – “from crops to the clinic to the consumer”.  The Center is  part of the College of Food, Agriculture and Environmental Sciences.

They say scientists have long known that people with tomato-rich diets have decreased risk from certain diseases, especially prostate cancer.  Studies have shown that if tomatoes are consumed with soy, even more benefits are seen.  Thus “the drink” soy-infused tomato juice has gone through two clinical trials. The juice wasn’t palatable at first –too gritty and pasty- but a more flavorful version was eventually developed.

In addition to “the drink” CAFFRE is also researching black raspberries, avocados, etc., to learn of any cancer prevention benefits.  They acknowledge they see foods more as a type of prevention, rather than as a cure. *

We are encouraged to learn of work with foods to improve our health, as we know that food is vitally important to our health.  However as I relate such information, I always do so with caution as there are some who will quickly conclude that some foods are ”perfect foods” and that it should instantly be recommended that all persons should – in this example- be consuming several glasses of tomato juice every day.

That, of course, is silly and is not what the research is suggesting.  Again – everything in moderation and a “well-balanced” diet is the answer.







  • The Ohio State University Alumni Association, Beating Cancer, November, 2014











eggs in carton


Today, two percent (2 %) of the U.S. population live on farms producing food for the remaining 98 percent.

We have to marvel at that fact, realizing that here in America we have an abundance of high quality food, for everyone. It is raised and harvested by 2 % of the population. It is then processed, transported and marketed and available as nutritious, wholesome, delicious food for all of us. It is a fantastic accomplishment. Much of this food is very perishable and yet we receive it in find form, thanks to many, many hard-working, conscientious individuals in the food industry.

Eggs are one of those perishable foods that is brought to our grocery stores everyday – fresh and wholesome.

According to the USDA (United States Department of Agriculture) there are 225.9 million eggs laid per day in egg producing companies across the United states.

The top ten egg producing states, ranked by number of hens in production: *egg diag-2

Iowa – – – –    53,202
Ohio – – – –    29,865
Indiana – – –  26,656
Pennsylvania – 23,585
California – –  15,571
Texas – – – –  15,000
Michigan – – – 12,799
Minnesota – –  10,159
Georgia – – –    9,477
Nebraska – – –  9,374
Hen health and egg quality are the top two priorities on egg farms, any day, every day.
Egg farms follow guidelines to ensure that hens are provided nutritious feed, clean water, proper lighting, and fresh air.

Eggs are Graded before retail sale. Grading is AA, A, B. There is no difference in nutritional value between different grades and all grades are sold retail – but few B grade go retail.

Grade AA – white is firm and has thick white surrounding the yolk and a small amount of thin white. Yolk is round and elevated.

Grade A — White is reasonably firm and has a considerable amount of thick white and a medium amount of thin white. Yolk is round and elevated.

Grade B — White is weak and watery, has no thick white and a large amount of thin white which is spread thinly. Yolk is wider and flat.
Eggs are sorted according to size & should be placed end up in cartons.

Eggs are shipped in refrigerated trucks. In U.S. most eggs reach the grocery store just one day after being laid and nearly all of the them with in 72 hours (3 days).

Eggs must be refrigerated. An egg can age more in day at room temperature than 1 week in the refrigerator.

Egg nutrition
Egg consumption by Americans is increasing.

America’s eggs today are a high quality product that provides all natural, high quality protein, that is now 14% lower in cholesterol (down from 215 mg to 185 mg) and 54% higher in Vitamin D.

90% of Americans believe eggs are a nutritious choice for Breakfast.

The number of ‘heavy’ egg users (purchase 3 or more dozen per month) has increased from 38% to 45% in the last four years.

Egg consumption, per capita, has grown to 252 eggs in 2013. An increase of 4 eggs per person in last 2 years


Shoppers know:

Eggs are all natural

Are a good source of high quality protein

Are a good source of vitamin D

Are 70 calories


Egg exports have also increased 27.4% since 2012.

In 2012 – there were 274 million dozen exported
In 2013 – there were 349 million dozen exported.
















* American Egg Board,











1 lemon
1 tbsp vegetable oil
4 skinless boneless chicken breast halves (about 1 lb)
1 can (10 ½ oz) condensed cream of broccoli soup
¼ cup milk
1/8 tsp pepper

1. Cut 4 thin slices of lemon and set aside. Squeeze 2 tsp juice from remaining lemon and set aside.
2. Over medium heat, in skillet, in hot oil, cook chicken 10 minutes or until browned on both sides. Spoon off fat.
3. Meanwhile in small bowl, combine soup and milk.
Stir in reserved lemon juice and pepper.
Pour over chicken; top each chicken piece with a lemon slice.
4. Reduce heat to low. Cover, simmer 5 minutes or until chicken is no longer pink, stirring occasionally.
Serve with rice, if desired.
4 servings.



2 slabs baby-back pork ribs ( about 1 -1 1/2 pounds each.)
To taste salt and pepper
½ cup Barbeque Sauce (purchased or make recipe-following)

1. Preheat oven to 400 degrees.
2. Season ribs all over with salt and pepper.
3. Stack ribs on a large piece of heavy duty foil, seal tightly and place on rimmed baking sheet.
4. Cook until fork-tender, about 1 ½ hours.
5. Heat grill to medium-high. (Lightly oil grates)
6. Remove ribs from foil and brush with sauce, coating well.
7. Grill until nicely browned, 3-4 minutes. Serve with more sauce.

1 Tbsp olive oil
1 small onion, chopped fine
4 cloves garlic, minced
1 Tbsp mustard powder
1 tsp Red-pepper flakes
3 Tbsp light-brown sugar
2 cups ketchup
1/3 cup Worcestershire sauce
1/3 cup cider vinegar
1 Tbsp molasses
¼ tsp ground pepper

1. In a saucepan, heat oil over medium heat.
2. Add onion and garlic.
3. Cook, stirring occasionally until translucent, about 5 minutes.
4. Stir in mustard powder and red-pepper flakes and cook 30 seconds more.
5. Reduce heat to low and stir in sugar, ketchup, Worcestershire, vinegar, molasses and pepper. Cook, stirring occasionally, until thickened, 5-10 minutes.



4 medium potatoes- leave peels on
1 teaspoon dried rosemary
1 tablespoon olive oil
Salt & pepper to season
1. Cook potatoes, add a pinch of salt and cover with water and cook until tender, about 15minutes.
2. When cooked, remove from potatoes from water and add dried rosemary and olive oil.
And salt and pepper to taste.
3. Toss gently with a fork to coat potatoes. Serve warm.



1 cup mayonnaise
¼ cup tomato-based chili sauce
¼ cup milk
2 Tbsp red-wine vinegar
2 Tbsp sweet pickle relish
1 Tbsp chopped fresh parsley
1 scallion or onion, thinly sliced
To taste salt and pepper
1 head iceberg lettuce, cored and cut into 4 wedges

1. In a bowl, whisk together mayonnaise, chili sauce, milk, vinegar, relish, parsley, scallion, and ¼ teaspoon each of salt and pepper.
2. Place lettuce wedges on a platter or divide among four plates;
Drizzle dressing over top, as desired or let each person add dressing.
Serve immediately. Serves four



3 Tbsp red-wine vinegar
3 Tbsp olive oil
1 ….. Shallot, minced
2 tsp capers, rinsed and coarsely chopped
3 …. ripe tomatoes
To taste salt and pepper

1. Core tomatoes and cut into wedges and place into serving bowl and chill in refrigerator.
2. In small bowl, whisk together vinegar and olive oil.
3. Stir in shallot
4. Add capers
5. When ready to serve, Drizzle with dressing and season with salt and pepper.


images (2)
BAKED SQUASH – Acorn, Buttercup or Butternut
Method 1: Baking whole, uncut, best preserves flavor and texture.
1. Wash squash, unpeeled and uncut, and place on a baking sheet or in a baking pan.
2. Set oven for 350 degrees and allow about 45 minutes for a 1 pound squash and 1 ½ hours for a 3 pound squash.
3. When baked, insert fork or knife and when it goes in easily, it’s done.
4. Cut in half and remove the seeds.
5. Season with butter and salt and pepper. Serve hot.

Method 2:
1. Wash squash, peel and cut in half.
2. Place on baking sheet or in baking pan, cut side up.
3. Spread inside with butter.
4. Bake at 350 degrees for about an hour or until tender.
5. Add more butter, if desired, and salt and pepper. Serve hot.


2 Tbsp Butter
2 Packages (10 ounces each) fresh spinach
Pinch ground nutmeg
To taste salt and pepper

1. Wash spinach and cut off tough ends. Drain, but not dry-leaving some of the water clinging to the leaves.
2. In a saucepan with tight-fitting lid, melt butter, low heat.
3. Add spinach, cover and cook until wilted, about 5 minutes, stirring once.
4. Remove from heat. Season with nutmeg, salt and pepper. Serve immediately with slotted spoon.








Radish  The RADISH – (Raphanus sativus) of the Brassicaceae family, is an edible root vegetable and usually eaten raw as a crunchy vegetable.

Scientists believe the origin is southeast Asia.  It was know in Europe in pre-Roman times. Radishes were first recorded in history in the 3rd century BC and by the 1st century AD the Greek and      Romans wrote about “small, large, round, long, mild and sharp varieties.” *

There are several varieties.  the outer skin color of most varieties ranges from white to pink to red.  There are some purple, yellow, green and black varieties, also.  One may be most familiar with    the small, red, round variety.  Also popular is the white, elongated radish.  When harvested, the radish tastes crisp and sweet.  If left in the soil too long, they become bitter and tough.

Radishes are fast-growing annuals, liking cool seasons.  They are easy to grow.  Seeds germinate in 3-4 days, preferring soil temperatures of 65-86 degrees F,  and air temperature of 50-65 degrees F.

Crops mature in 3-4 weeks.  They like full sun, light, sandy soil with a pH 6.5 – 7.0.  (In warmer temperatures, plant in the autumn.)  Can plant every two weeks to have a continuous crop.

The size of the root (radish) depends on the depth at which the seeds are planted.  For small radishes, plant 1 cm (0.4 in) deep.  For larger radishes, plant 4 cm (1.6 in) deep. When sprouted, thin plants to 1 inch apart.

After harvest, one can store 2-3 days at room temperature or a couple months at 0 degrees C (32 degrees F).


To use, cut off leaves and root end.  Wash.Radishes-WhNutritionally –  100 grams (3.5 ounces):    .

Energy –    –    –    16 kcalories                                     Total Fat  –    –    0 gm

download (1)Carbohydrates – – 3.4  gm                                           Saturated Fat –   0 gms

Sugar  –     –   –    1.86 gm                                          Cholesterol  –  –  0 gms

Dietary Fiber  –      1.6  gm                                           Protein  –   –   –   1 gm



Vitamin B1 V- Thiamine  –   0.012  mg              1%                          Vitamin A  –  –      0%

Vitamin B2 – Riboflavin    –  0.039  mg               3%                        Iron  –  –  –   –  –     2%

Vitamin B3 – Niacin  –  –  –  0.254 mg  –  –           2 %                       Calcium  –  –  –      3%

Vitamin B6 –   –   –  –   –  –  0.011 mg   –  –         5%

Vitamin C   –  –   –   –   —  14.8 mg   –  –  –       18%


I have read comments attributing much nutritional value to radishes.  Although I believe radishes do contribute to our nutritional well-being, the amount one would need to consume is too large to allow enjoyment in eating. The above figures are for 100 grams or about a 1/2 cup serving. A half-cup or 1 cup of radishes is more than I prefer to eat at one time.  I like to eat radishes for fun, as an addition to a salad or as a garnish or just a couple raw radishes to enjoy.

Radishes, of course, can be eaten raw, just plain. Or mix them into your favorite greens salad or cold slaw.  Try adding them to sandwiches, like pickles. Or you may like to add them to your favorite dips or spread.








*  Wikipedia





Se - Sel

Selenium is a trace element that is naturally present in many foods, added to others and available as a dietary supplement. It is nutritionally essential for humans.

Selenium is a mineral in the soil. It appears in water and some foods. People only need a very small amount, however it is important in metabolism. Selenium has attracted attention because of its antioxidant properties. Antioxidants protect cells from damage.  Among healthy people in the U.S., selenium deficiencies are uncommon. But some conditions – such as HIV, Crohn’s disease and others, are associated with low selenium levels. People who are fed intravenously are also at risk for low selenium.

Selenium is a component of the unusual amino acids selenocysteine and selenomethionine. In humans, selenium is a trace element nutrient that functions as cofactor for reduction of antioxidant enzymes, such as glutathione peroxides and certain forms of thioredoxin reductase found in some animals and some plants (this enzyme occurs in all living organisms, but not all forms of it in plants require selenium.)

Selenium also is important in the functioning of the thyroid gland and in every cell that uses thyroid hormone, by participating as a cofactor for the three of the four known types of thyroid hormone deiodinases which activate and then deactivate various thyroid hormones and their metabolites.

Four conditions in which Selenium may play a role:

Cancer – Because of its effects on DNA repair, apoptosis and the endocrine and immune systems, as well as other mechanisms, including its antioxidant properties, selenium may play a role in the prevention of cancer.

Cardiovascular disease - It may help in preventing platelets from aggregating.

Cognitive decline – Serum selenium concentrations decline with age and this decline may be associated with declines in brain function.

Thyroid disease – Selenium concentration is higher in the thyroid gland than in any other organ in the body and like iodine, selenium has an important function in thyroid hormone synthesis and metabolism.

More research is needed to better understand selenium and these relationships and to determine the role of selenium.

There are interactions between selenium and other nutrients, such as iodine and vitamin E.

Studies have implicated selenium deficiency in several serious or chronic diseases, such as cancer, diabetes, HIV/AIDS, and tuberculosis. In additions, selenium has been found to be a chemo preventive for some types of cancer in some rodents, however, in humans, such results have not been found.


Dietary selenium comes from nuts, cereals, meats, mushrooms, fish and eggs. Brazil nuts are the richest ordinary dietary source, though this is soil dependent. High concentrations of selenium are found in kidney, tuna, crab, and lobster.

Sources of Selenium – Seafoods and organ meats are the richest food sources of selenium. Other sources include muscle meat, cereals and other grains and dairy products. The major food sources in the American diet are breads, grains, meat, poultry, fish and eggs.

The human body’s content of selenium is believed to be in the 13-20 milligram range.


Recommended daily dietary allowances (RDA) for selenium are:

Pediatric:                                                                  Adult:

  • Children 1-3 years –   20 mcg                              * 19 years and older – 55 mcg
  • Children 4-8 years –  30 mcg                               * Pregnant women –   60 mcg
  • Children 9-13 years – 40 mcg                              * Breastfeeding women – 70 mcg
  • Children 14-18 years – 55 mcg


Selected Food Sources of Selenium:

.                (cooked portions)                            (mcg)/serving

Brazil nuts, I ounce (6-8 nuts)                            544

Tuna, 3 ounces                                                          92

Halibut, 3 ounces                                                     47

Sardines, 3 ounces                                                   45

Ham, 3 ounces                                                          42

Shrimp, 3 ounces                                                     40

Macaroni, 1 cup                                                        37

Beef steak, 3 ounces                                                33

Turkey, 3 ounces                                                      31

Beef Liver, 3 ounces                                                28

Chicken, 3 ounces                                                    22

Bread, whole wheat, 1 slice                                     13

Oatmeal, 1 cup                                                           13

Spinach, 1 cup                                                            11

Milk 1% fat, 1 cup                                                       8

Cashew nuts, 1 ounce                                                3

Banana, 1 cup                                                              2

Carrots, raw, 1 cup                                                     0

Lettuce, raw, 1 cup                                                     0

Most American consume adequate amounts of Selenium.

If you are healthy and eat a well balanced diet, you should get   enough selenium.


Deficiency –

Selenium deficiency is rare in healthy, well nourished individuals. It can occur in patients with severely comprised intestinal function, those undergoing total parenteral nutrition and in those of advanced age (over 90). Also persons dependent on food grown from selenium-deficient soil are at risk.

Selenium deficiency occurs only when a low selenium status is linked with an additional stress, such as high exposure to mercury or as a result of increased oxidant stress due to vitamin E deficiency.

Taken at normal doses, selenium does not usually have side effects.

Selenium deficiency produces biochemical changes that might predispose people who experience additional stress to develop certain illnesses.

Selenium deficiency is very rare in the United States or Canada. The following groups are among those most likely to have inadequate intakes of selenium:

People living in selenium-deficient regions – persons in countries whose diet consists primarily of vegetables grown in low selenium soils, such as areas in China, and in some areas in Europe among those mostly consuming vegan diets.

People receiving kidney dialysis – Selenium is removed from the blood during treatment and also from anorexia and dietary restrictions.

People living with HIV – Selenium is lower due to inadequate intake and excessive losses due to diarrhea and mal-absorption.


Low levels of selenium may occur if you:

  • Smoke cigarettes
  • Drink alcohol
  • Take birth control pills
  • Have a condition that prevents your body from absorbing selenium such as Crohn’s disease or ulcerative colitis.


Toxicity –

Although selenium is an essential trace element, it is toxic if taken in excess. Exceeding the Tolerable Upper Level of 400 micrograms per day can lead to selenosis.

Health risk from excessive intake of selenium – Early indicators of excessive intake are garlic odor in the breath and a metallic taste in the mouth. The most common clinical signs of high selenium intake, or selenosis, are hair and nail loss or brittleness. Other symptoms include lesions in the skin and nervous system, nausea, diarrhea, skin rashes, mottled teeth, fatigue, irritability and nervous system abnormalities. Acute selenium toxicity can cause severe gastrointestinal and neurological symptoms, acute respiratory syndrome, myocardial infarction, hair loss, muscle tenderness, tremors, sightedness, facial flushing, kidney failure, cardiac failure, cirrhosis of the liver, pulmonary edema, and in rare cases, death.

Although it is toxic in large doses, Increased dietary selenium intakes reduce the effects of mercury toxicity.

Selenium can interact with certain medications and some medications can have an adverse effect on selenium levels.

Selenium may interact with other medicines and supplements such as antacids, chemotherapy drugs, corticosteroids, niacin, cholesterol-lowering statin drugs and birth control pills. Selenium supplements are associated with a risk of skin cancer.


If one is being treated with any of the following medications, it is advised that one should not use selenium supplements without first talking to your health care provider.

  • Drugs that may affect (lower) selenium levels in the body, such as Cisplatin ( a chemotherapy drug), Clozapine (Clozaril), Corticosteroids (such as prednisone), Valproic acid (Depakote).
  • Anticoagulants and antiplatelet drugs (blood thinners), such as Clopidogrel (Plavix), Warfarin (Coumadin), Heparin, Aspirin.
  • Barbiturates – (in animal tests, selenium seems to make the sedative effects of these drugs last longer) Butabarital, Mephabarbital, Phenobarbital, Secobarbital
  • Chemotherapy – It is thought that Selenium may interfere with the cancer fighting ability of chemotherapy medicines.
  • Cholesterol-lowering medication – Selenium may reduce the effectiveness of these medications such as (Zocor, Lipitor, Lescol, Mevacor and Pravachol).
  • Birth control pills – Some researchers think that women taking birth control pills may have higher levels of selenium in their blood. If taking birth control pills, ask your doctor before taking additional selenium.
  • Gold salts – may lower levels of selenium in the body and cause symptoms of selenium deficiency.






* NIH – National Institut of Health, sheets/Selenium-HealthProfessional/

** Selenium – University of Maryland Medical Center –


**** Wikipedia – Selenium