NUTRINET November 1996 Volume 10 Number 10 A bulletin of nutrition, food, and health information Editor Sybil Woutat 145 FScN, 1334 Eckles Avenue St. Paul, MN 55108 A service of the Department of Food Science and Nutrition Minnesota Extension Service WOMEN, FOOD AND MOOD 1 USDA OFFERS ADVICE ON STUFFING A TURKEY SAFELY 2 CARE OF MILK IN THE HOME 6 ABOUT MEAT -- Game Meat Composition 9 GOURMET GRAINS: COUSCOUS, QUINOA, BARLEY, SPELT 10 EDITOR'S NOTE: This issue has been set in Courier type, 12 point for the content page and 10 point for the articles. When downloading, set your printer preferences for Courier New (True Type font, if you have it; otherwise Courier) and the articles should print out as they appear on screen, including the identification line at the bottom of each page. If you have any problems, please contact MES EDS at 612/625-7059.. Nutrinet, November 1996 -- MES, University of Minnesota WOMEN, FOOD AND MOOD Last year, several members of the Nutrition, Food and Health Specialization requested information about food cravings and how food affects mood. Mindy Kurzer, PhD, a faculty member in Food Science and Nutrition, just published a review in the Hershey Foods Corporation: Topics in Nutrition Series (Issue No.5) that addresses the possible biological basis for food cravings. I summarized the abstract of this 15-page issue for this month's edition of Nutrinet. If you would like the complete issue, please let me know by sending an email message to mreicks@che2. che.umn.edu Many women report increased food consumption and food cravings premenstrually. Food cravings, especially for chocolate, are common among many young women. Chocolate and other foods contain bioactive substances that influence the central nervous system; therefore, it has been proposed that eating these foods (parti- cularly during the premenstrual phase) may improve mood. In the lay press there have been numerous reports of dietary treatments for premenstrual syndrome, depression, and elimination of food cravings. Although scientific studies generally form the basis of these reports, a critical evaluation of the literature shows inconsistent results. Some clinicians and scientists believe that food cravings exist to correct a biological need, like a nutrient deficiency or mood disorder; but this has not been proven. If this were the case, other foods containing the bioactive substance should satisfy the craving. But few people find substitutes that will satisfy their needs. For example, chocolate cravers do not identify other foods high in caffeine, theobromine, phenylethylamine, or magnesium as satisfactory substitutes. Since there is a high percentage of apparently healthy women reporting food cravings, it would not seem likely that correction of a nutrient deficiency drives the craving. It is more likely that a food craving represents a desire for a particular sensory or cognitive, rather than pharmacological experience. Women and men likely crave certain foods simply because they enjoy the sensory properties such as taste, texture, and aroma. They may also be influenced by feelings, ideas, and beliefs about the food that result from psychosocial and cultural factors. Women with healthful eating habits have learned how to manage their cravings and incorporated the craved foods into their diets. Health professionals should help the public understand the complexity of the factors that influence food intake and discourage promotion of myths about food and mood. Marla Reicks, Extension Nutritionist NutriNet, November 1996 -- MES, University of Minnesota USDA OFFERS ADVICE ON STUFFING A TURKEY SAFELY "To stuff or not to stuff" -- that is the question on the U.S. Department of Agriculture's Meat and Poultry Hotline. It is an important question to ask as the Thanksgiving holiday draws near, because cooking a home-stuffed turkey can be somewhat riskier than cooking one not stuffed. If the stuffing is not cooked and handled properly, foodborne illness could occur. "However, with careful preparation and the use of a meat thermometer to ensure that safe temperatures are reached, consumers can safely enjoy the traditional holiday stuffing-- inside OR outside the bird," says Bessie Berry, Hotline Manager. Checking the stuffing temperature with a thermometer is essential. That's because even if the turkey itself has reached the proper internal temperature of 180ø F in the innermost part of the thigh, the stuffing may not have reached the correct temperature of 165ø F in its center. It is important to reach this temperature in all parts of the stuffing to be sure that foodborne bacteria are destroyed. Berry also mentions that although a "pop-up" thermometer that comes with many turkeys is one way to judge the bird's doneness, it can't tell you the temperature of the stuffing. A conventional meat thermometer should also be used with stuffed birds. "After the estimated cooking time has elapsed, a meat thermometer should be inserted in several places, including the innermost part of the thigh and the center of the stuffing, to check the temperatures," Berry explains. If the innermost part of the thigh has reached 180ø F, but the stuffing has not reached 165ø F, continue roasting the turkey, until the stuffing has reached 165ø F, according to Berry. Be aware that during the added cooking necessary to bring the stuffing up to a safe temperature, the meat may become overcooked. Once the turkey meat and the stuffing have reached the proper temperatures, Berry noted that the bird should be removed from the oven and allowed to "stand" for 20 minutes before removing the stuffing and carving. "If you are not prepared to use a meat thermometer to measure the internal temperature of the stuffing in the bird, then the stuffing should be cooked outside the turkey," advises Berry. What about frozen turkeys stuffed at a USDA-inspected plant? Berry said that those turkeys purchased frozen at a grocery store should be safe when cooked from the frozen state, but cautioned that the manufacturer's directions should be followed carefully. NutriNet, November 1996 -- MES, University of Minnesota Here are some other important food safety guidelines to follow: Handle raw turkeys safely. Take the turkey home directly from the grocery store. Errands should be run first, before going to the store. At home, place the turkey immediately in the refrigerator or freezer. A fresh turkey should be cooked within two days. Defrost frozen turkeys in the refrigerator, allowing 24 hours for each five pounds. For faster thawing, place the frozen turkey in cold water, allowing about 30 minutes per pound. The water should be changed every half-hour. A turkey may be defrosted in the microwave if it is large enough, but follow the manufacturer's instructions. Cook immediately after defrosting. Prepare stuffing safely. Mix the stuffing just before it goes into the turkey. If more convenient, the wet and dry ingredients can be prepared ahead of time and chilled. Mix the ingredients just before placing the stuffing inside the turkey or in a casserole. Stuff the bird properly. The turkey should be stuffed loosely --about 3/4 cup of stuffing per pound of turkey. This will help allow the stuffing to reach the proper 165ø F internal temperature whether the stuffing is in the bird or in a casserole. Use a meat thermometer to be sure. The stuffing should be moist, not dry, since heat destroys bacteria more rapidly in a moist environment. Cook at the proper temperature. The stuffed turkey should be placed immediately in a preheated oven set no lower than 325ø F. Cooking overnight in a "slow" oven is not recommended since foodborne bacteria can form under these conditions. Storing leftovers. Leftovers should be stored within two hours of cooking. Cut the turkey off the bones. Refrigerate the stuffing and the turkey separately in shallow containers. Use leftover turkey within four days; stuffing and gravy, in one or two days. For more information on preparing the holiday bird, and other food safety and handling questions concerning meat, poultry and eggs, call the toll-free USDA Meat and Poultry Hotline at 1 (800) 535-4555. In the Washington, D.C. area, the number is (202) 720-3333. Home economists, dietitians, and food technologists are available from 10 am to 4 pm, Eastern Time, year-round. In addition, timely recorded messages are available 24 hours a day, using a telephone "menu." Both numbers are TDD-accessible. Additional food safety information is available on the USDA Food Safety and Inspection Service homepage. The Internet address is: http://www.usda.gov/fsis. Consumer information pieces may be received from the Agency's "Fast Fax" by calling (202) 690-3754 or (202) 690-3755. NutriNet, November 1996 -- MES, University of Minnesota For further information contact: Information and Legislative Affairs Food Safety and Inspection Service Room 1175-South Building Washington, DC 20250 Bessie Berry (202) 720-5604 Jerry Redding (202) 720-6959 Source: 10/31, U.S. Department of Agriculture, Food Safety and Inspection Service, Washington, DC 20250, Consumer Education and Information Reviewed by William Schafer, Extension Food Technologist NutriNet, November 1996 -- MES, University of Minnesota CARE OF MILK IN THE HOME (The following is a fact sheet no longer in print but containing relevant content. It was written by Vern Packard, a former extension specialist in FScN, and has been reviewed by William Schafer, Extension Food Technologist.) To keep milk fresh, safe, and free of off-flavors, handle both raw and processed milk with care to insure maximum purity and shelf-life. A few precautions, the do's and don'ts of milk handling, help keep milk fresh and healthful. DO: * Keep milk cold at all times. Milk temperature should be constantly kept below 45 degrees F. Return containers to the refrigerator immediately after use. * Keep milk capped or covered. Both disease and spoilage bacteria may accidentally enter exposed milk. * Pasteurize all milk for home consumption. DON'T: * Allow milk to freeze. Milk which has frozen is not harmful, but its flavor and physical characteristics change slightly. * Pour unused milk back into the original container. * Expose milk to sunlight. A few minutes' exposure can cause an off-flavor to develop and some riboflavin loss, especially in milk in plain glass bottles. You should provide doorstep boxes for home-delivered milk. * Expose milk to objectionable odors. Vegetable, meat, fruit, paint, and medicinal odors are readily absorbed by milk. * Touch the lip of containers with your hands before or after pouring milk. * Store milk in metal containers except those of stainless steel. Some metals (copper and iron) may be absorbed and cause off-flavors. * Overheat milk. Both off-flavors and loss of vitamin potency occur. PASTEURIZING MILK All milk produced and consumed at home should be pasteurized. WHAT IS PASTEURIZATION? Pasteurizing, as applied to milk, originates from the work of Louis Pasteur between 1860 and 1867. He discovered that a mild heat treatment prevented wines from souring. When this process was applied to other foods, it was called "pasteurization." WHY PASTEURIZE MILK? Milk is pasteurized to: (1) destroy any disease-producing bacteria present, and (2) increase its shelf-life by NutriNet, November 1996 -- MES, University of Minnesota destroying spoilage bacteria. Though care is taken to control the kinds of bacteria in raw milk, the presence of disease-producing bacteria is always a possibility. Sources of these bacteria vary widely (farmyard, barn, cow, milking and storage equipment, and milk handler). Any of these may contribute undesirable bacteria to milk, despite normal precautions. Good sanitation programs lessen -but do not discount -this possibility. WHEN TO PASTEURIZE Milk produced under sanitary conditions and immediately cooled to 35 to 40 degrees F. and maintained at that temperature will keep a few days. Raw milk stored in home refrigerators, many of which are set for higher temperatures, may not keep that long. PASTEURIZATION SOON AFTER MILKING IS RECOMMENDED. HOW TO PASTEURIZE Pasteurization is the process of heating every particle of milk to a specified temperature for a given length of time. Low temperatures require longer holding times than high temperatures. The heat treatment given milk is just sufficient to kill the most resistant disease cells that might be present. Minimum time-temperature requirements are used because milk flavor may change at higher temperatures or over longer holding periods. It may taste cooked or even scorched. This cooked flavor disappears upon storage. In dairy plants, very sensitive equipment is used to insure proper pasteurization. Equally important, every precaution is taken to prevent recontamination. Because the equipment is scientifically controlled, pasteurization is assured. Families should strongly consider the use of commercially processed milk. Two methods of pasteurization are common: 1. The "long-hold" process- milk is heated to 145 degrees F. and held for 30 minutes. 2. The high-temperature--short-time process (HTST) milk is heated to 165 degrees F. and held momentarily. In routine home pasteurzing, electric pasteurizers are most desirable. These are available in retail outlets and are completely automatic. Milk is placed in the pasteurizer, a control is set, and the pasteurizer heats, maintains temperature, and shuts off after the proper interval. A double-boiler may be used for heating milk. Never heat milk directly over burners. For pasteurizing in a double-boiler: 1. Fill the bottom section with water. 2. Add milk to the top section and COVER. NutriNet, November 1996 -- MES, University of Minnesota 3. Heat to 165 degrees F., using an accurate thermometer to check temperature. Learn to estimate the time needed to bring milk to 165 degrees F. 4. Cool milk promptly by immersing boiler (still covered) in a pan of cold running water or, preferably, ice water. Quick cooling minimizes a cooked flavor and growth of spoilage bacteria surviving pasteurization. 5. If another container is used for storage, be sure it is sanitary. Use a common dairy equipment sanitizer to sterilize it. Pasteurization does no good if milk is recontaminated. Use a container that can be capped or covered at all times. 6. Keep milk under constant refrigeration. Milk is one of the most healthful foods known. Treat it properly, drink it regularly, and enjoy good health. _____________________________________________________________ TABLE 2. TEMPERATURE AND TIME REQUIREMENTS FOR MILK PASTEURIZATION Batch pasteurization: Milk, 145 degrees F (63 degrees C) for 30 minutes Cream, 150 degrees F (66 degrees C) for 30 minutes Ice cream mix, 155 degrees F (69 degrees C) for 30 minutes Eggnog, 155 degrees F (69 degrees C) for 30 minutes HTST-Pasteurization: Milk, 161 degrees F (72 degrees C) for 15 seconds Cream, 166 degrees F (75 degrees C) for 15 seconds Ice cream mix, 175 degrees F (80 degrees C) for 25 seconds Eggnog, 175 degrees F (80 degrees C) for 25 seconds Eggnog, 180 degrees F (83 degrees C) for 15 seconds Ultra-Pasteurized: 280 degrees F for at least 2 seconds NutriNet, November 1996 -- MES, University of Minnesota ABOUT MEAT -- Game Meat Composition The hunting season is here and that always brings questions about the nutritional composition/value of game meat. Before even trying to find data, one needs to ask the inquiring clientele the following questions about the data they seek: 1. Carcass, wholesale cut or retail cut? 2. If retail cut, all soft tissue or trimmed to XX inches of external (subcutaneous) fat? 3. Raw or cooked? The data bank for game meat is quite limited. The most extensive set of data is USDA Handbook 8-17 "Composition of Foods: Lamb, Veal, and Game Products." Not all game animals are listed. Of the ones that are, the data usually, but not always, includes proximate, minerals, vitamins, individual fatty acids, cholesterol, and individual amino acids. Call if you need information. The second source of data is the textbook "Going Wild" by Gaida and Marchello. This softcover is quite good with respect to field dressing, butchering, sausage making, and cooking of game. The section on nutritional composition is fairly limited. The publisher is Watab Marketing, Inc., 832 1st Street North, Sartell, MN 56377. The last option is to have the meat tested at a commercial laboratory. This is probably practical only if large quantities Of meat are available as the cost is somewhat high. For example, one local laboratory charges $85.for one cholesterol analysis and $85.for % saturated fatty acids. Call me if you need phone numbers of the laboratories. GETTING MEAT "TESTED" If consumers encounter unique problems (off-flavors, off-odors, off-appearance, etc.) of beef, pork, and lamb from custom slaughtered animals or meat purchased at retail, they should be referred to the Minnesota Department of Agriculture Food Inspector assigned to their county. This is appropriate because MDA inspectors inspect all custom slaughter plants in the state as well as all retail meat shops (including supermarkets). Quite often, the inspector will pick up a sample from the consumer and send it in to the state laboratory for a "cook and smell" test. If you do not know the name and telephone number of the inspector in your county call me, as I just received the most recent list. We do not test meat here at the Meat Science Laboratory. The most appropriate procedure is to call the MDA inspector and if the answer to the problem is not clear in their report, call me for further discussion as to what the source of the problem might be and/or what to do with the affected meat. Richard Epley, Extension Animal Scientist, Meats NutriNet, November 1996 -- MES, University of Minnesota GOURMET GRAINS: COUSCOUS, QUINOA, BARLEY, SPELT Emphasizing the cereals and grains as "the center of the plate" instead of meat, as is done in the 1995 edition of the "Dietary Guidelines," is a new twist for Midwesterners. We eat plenty of items from that group at the base of the Food Guide Pyramid, but we eat a limited variety--lots of wheat and some rice, corn and oatmeal. As people learn about the importance of complex carbohydrates and dietary fiber in good nutrition, they might try some of the other grains. Grains are a source of B vitamins, plant protein, and iron (especially in enriched grain products). In addition to fiber, whole grains contribute folate, selenium, and Vitamin E, antioxidant nutrients that are associated with reducing the risk of cancer. In the market place some grain products may be sold as dietary supplements or functional foods because of their fiber or phytochemical content. Using the Nutrition Facts label, people can improve their awareness of the fiber content of the grain products they select. Cereal for breakfast, bread for toast or sandwiches, salads, soups, entrees, and baked goods all present opportunities to include more whole grains in meals and snacks. One item that has become very popular is couscous, either wholegrain or refined. Craig Claiborne, an authority on food, has called couscous one of the world's grandest creations. Couscous, the national dish of Algeria, Tunisia, and Morocco, is made from hard wheat middlings. It may have gotten its name from the sound of steam escaping from the "couscousier," a type of double boiler. Piled in the center of the platter, light fluffy couscous can be surrounded with vegetable or meat stews that are seasoned with fiery hot chilies. For cereal, it may be sweetened with honey or fruit juice concentrate and served with raisins, dates, almonds, or pine nuts. Seasoned with some onions or garlic, it is a side dish with fish, chicken, beef, or lamb. The Thanksgiving turkey could be served with couscous seasoned with sage, parsley, and onions. Couscous, whole grain or refined, can be steamed in five minutes on the top of the stove or in the microwave. Leftovers can be frozen and thawed for use at another time. Another product that is on the shelves is quinoa (keen-wah). It is not a grain, but part of the goosefoot family (like lamb's quarter or dandelion-like plants). Grown at high altitudes, its generous supply of seeds has been used as a cereal-like food by Native Americans in the Andes of South American. Combined with potatoes, quinoa provides a significant amount of high quality protein to the diet. Quinoa can be cooked in about 15 minutes on top of the stove. It has a bitter taste that faintly resembles the flavor of roasted coffee. Combine it with familiar sweet fruits (grapes, apples) or vegetables (squash) for salads or vegetable dishes. NutriNet, November 1996 -- University of Minnesota Barley, like brown rice, is now available in a pre-cooked form, so the cooking time has been shortened to 10-12 minutes. It is easily prepared in the microwave and it can be frozen and thawed quickly. Barley and wheat were probably the first cultivated grains. There is evidence that this hardy grain was been grown around the world; for example, in China, Ethiopia, and Norway, as well as in Minnesota. Germinated or sprouted barley is a mainstay of the brewing industry (ale, beer, and whiskey). We also eat barley in Grape Nuts, Malt-o-Meal, and malted milk. Using barley instead of pasta or rice in soups increases the fiber content. Spelt has been used in combination with wheat, rye, or flax to add interesting flavor and texture to breads in Eastern Europe. It has more gluten than wheat and contributes a chewiness to a bread product. In addition to the processed grain, spelt flour and spelt noodles are available. Spelt is being grown in Minnesota's Red River Valley. There are many other grains from around the world that we could include in our meals. In addition to wheat, rice, corn (grits, hominy), and rice products, we encourage people to try millet, sorghum, buckwheat, triticale (rye/wheat), and others. For You and One More: Gourmet Grains A Lesson for Homemaker Study Groups To encourage people who are cooking for one or two to increase the amount of complex carbohydrates and fiber in their meals, I prepared a lesson that was used by the Goodhue County Extension Homemaker Study Groups. If you would like copies of the leader's guide, handout materials, and Nutrition Facts labels, please request them from Mary Darling, 612/624-6286. NutriNet, November 1996 -- MES, University of Minnesota