Walnuts - Image by funadium

Believe it or not, there are actually a few things on your Holiday table that are quite healthy for you. If you happen to be the one hosting the family gathering this year, make sure these in your pantry, and they find their way onto your table.

Roasted Nuts

Nuts are heart healthy for two reasons, protein and unsaturated fat. The protein in nuts is high in the amino acid arginine that relaxes blood vessels. The unsaturated (good) fat in nuts also lowers blood cholesterol. Additionally, the unsaturated fats trigger a chemical reaction in your body that will cause you to digest food slower, which means you’ll feel fuller longer (and less likely to have that second round of desserts).

Chocolate

As far as sweet indulgences go, a good quality chocolate (at least 70%) has several health benefits. High percent chocolate doesn’t contain the milk fat of lesser quality chocolate. Also, dark chocolates are rich in a specific type of antioxidant called flavenoids, which have been shown to lower risk of heart disease, lung cancer, prostate cancer, asthma, and type 2 diabetes. Flavenoids also reduce the amount of cholesterol in your bloodstream, which can lead to hardening of the arteries (atherosclerosis).

Cranberries

The health benefits of cranberries are totally under appreciated. Like chocolate, cranberries also are high in flavenoids and provide the same health benefits. Additionally, cranberries have been shown to reduce cavity and plaque producing bacteria in the mouth. This means better breath and fewer cavities.

So as the Holiday season gets in full swing, instead of reaching for another chip full of dip, or helping of sausage stuffing, try adding a little more of these healthy powerhouses to your plate. Your body will thank you for the healthy snacks.

All Purpose Flour

This is a must for every kitchen. Flour is the main ingredient for bread, which is a staple food for most parts of the world. All purpose flour has an intermediate gluten level which makes it so versatile (high gluten bread flour is ‘tougher’ and holds its shapre, while the lowest gluten cake flour develops a much finer texture). Not only is flour the essential ingredient for baking, but it is also useful for preparing and thickening sauces and gravies.

Self Rising Flour

Similar to All Purpose Flour, but is premixed with levening agents and salt. Self rising flour can be used as a substitute for All Purpose Flour, but it is necessary to remember to remove the levening agents (baking soda and/or powder) and salt from the recipe. A typical cup of self rising flour contains ~1 tsp baking powder and 1/2 tsp of salt. Since it is a flour, it can also be used as a thickening agent for sauces and gravies.

Cornstarch

Cornstarch is also known as corn flour, and is produced from the starch of corn. Similar to flour, cornstarch is used to thicken sauces and soups.  Cornstarch produces a more translucent product than flour, so it is also used to thicken pie fillings and puddings. Cornstarch also  has twice the thickening power of flour.

Cornmeal

Different from corn starch, cornmeal is flour that has been ground from dried corn. A common staple in the cooking of many cuisines (polenta, hush puppies, corn bread or muffins), it is also useful as a release agent (to make fresh pizza dough slide off the peel and onto the stone).

Baking Soda and Baking Powder

Both baking soda and bakin gpowder are levening agents which are what give foods (breads and cakes) their light airy texture. Baking soda is a chemical levener (sodium bicarbonate) which reacts in the presence of both moisture (the liquid components of a recipe) and heat (in the oven). Baking powders are double acting, being a combination of baking soda and commonly, cream of tarter. The cream of tarter reacts at room temperature making batters or doughs rise as soon as they are prepared (pancakes and muffins), while the baking soda reacts at elevated temperatures (during baking).

Yeast (active dry)

Yeasts are unicellular microorganisims that have been used as levening agent and for the fermentatio of alcohol for thousands of years. Yeasts leven through the process of fermentation, when the microbes consume sugars generating carbon dioxide (which create small gas pockets causing doughs to rise) and alcohol (which burns off during cooking). The different flavors of beers and wines are generated by the types of sugars that are consumed during the fermentation process (other flavoring ingredients may also be added).

Unsweetened Cocoa Powder

Cocoa powder is the non-fat portion of chocolate. Widely used as a flavoring for cakes, cookies and brownies. Comes as either natural or Dutch processed, depending upon the process used to separate the cocoa powder from the chocolate. Natural cocao powder is slightly acidic which allows it to react with baking soda in recipes. Dutch processed cocoa powder has been neutralized, and should be used in recipes calling for baking powder. The neutralization process gives the dutch cocoa a milder flavor.Naturally processed coca powder has a more intense flavor.

Unsweetened & Semisweet Chocolate

Whether purchased in blocks, bars, chunks, or chips, chocolate is one of the most common flavors in the world. It is indispensible as a flavoring in baking snacks (cookies and puddings), and desserts (ice cream, cakes, pies). Unsweetened chocolate is pure chocolate with a strong, deep, chocolate flavor (also known as bitter chocolate). Semi-sweet chocolate is a combination of unsweetened chocolate and sugar.
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