Tag Archives: milk

Study Finds Replacing Full-Fat Dairy with Olive Oil Reduces Risk of Death

According to a new study, using olive oil instead of margarine, butter and other saturated fats may reduce one’s risk of dying from dementia, respiratory disease, cardiovascular issues and cancer.

The study authors stated that their analysis concluded it was the simultaneous decrease of saturated fats with the increased intake of monounsaturated fats from the olive oil.

The researchers recommended replacing butter (et al.) with olive oil as often as one can.

The study analyzed the diet data from people enrolled in two large, government-funded studies. The Nurses’ Health Study and Health Professionals Follow-up Study. Study authors analyzed and compared data on disease, death and diet over time.

Both men and women who used just 2 teaspoons of olive oil instead of margarine, mayonnaise, butter or other dairy fat with the same volume of olive oil and an 34% lower risk of death than people who ate little or no olive oil.

Most large, long-term studies on olive oil consumption have been done in countries where citizens consume much more olive oil. This study tracked over 90, 000 U.S. residents for up to 30 years. While other studies have come to similar conclusions, this large analysis only reinforces those findings.



Pasteurized / Ultra-pasteurized

So we had noticed different packaging on our half & half. Then we noticed it said Ultra-pasteurized not pasteurized. So what’s the diff?

Pasteurization is used to slow growth of microbes and bacteria in milk and some dairy products. The method used for most pasteurization is to heat the milk up to a very high temperature of about 161 degrees for minimum 15 seconds. It is then quickly cooled down. This method is known as HTST for high temperature, short time.

Ultra-pasteurization uses UHT (ultra-high temperature). This process heats the milk up to about 280 degrees for a minimum of one second. This is also quickly cooled down. This method can also kill off some nutritional value as well as most of the microbes.

Another pasteurization method uses lower heat to about 145 degrees for 30 minutes. Once again, this is quickly cooled down as well.

One reason why some brands are switching to ultra-pasteurization is that it gives a longer shelf-life. You may notice the expiration or use-by dates are a month or more out. Milk with UHT pasteurization does not even need to be refrigerated.

One drawback of ultra-pasteurization is a slight loss of some nutrients. Another is that some say there is a cooked or even a burnt taste to the milk or dairy product.

Dairy or No Dairy?

There seems to be so much controversy over whether or not dairy is good for you. There are those who say full-fat is better than no-fat. Why all these different takes on this?

Some may say milk for each species is made for that species. Milk is even mentioned in the Bible when they talk of a land flowing with milk and honey. Curds are mentioned as well, so perhaps they found that cheese is made from milk.

Many people are lactose intolerant and cannot consume dairy products. Even when lactose intolerant, some can consume fermented dairy such as yogurt or higher fat content products like butter.

Full-fat dairy also is known to actually lower the risk of obesity despite the higher calorie value – most likely due to a fuller feeling it will give. Also the fats themselves are beneficial and there are vitamins present you won’t find in the lower fat versions.

It is up to you to go with what is best for you. If you have lactase problems, stick with non-dairy. If you don’t have a problem with fats, go for full-fat milk.

Various types of Milk

When recipes call for milk, it most often means regular dairy cow milk. There are many people who cannot tolerate milk so they look for alternatives. Also people who follow ketogenic or caveman diets will opt for almond or coconut milks. Other milks available are soy milk, rice milk, and if you can find it hemp milk.

Let’s do some comparisons, looking at just the calories, amount of fat, and amount of protein in each of these:

Almond milk (1 cup) – calories: 30; fat: 2.5g; protein: 1g
Coconut milk (1/4 cup) – calories: 110; fat: 11g; protein: <1g Soy milk (1 cup) - calories: 110; fat: 4.5g; protein: 8g Rice milk (1 cup) - calories: 120; fat: 2.5g; protein: 1g Whole cow's milk (1 cup) - calories: 150; fat: 8g; protein: 8g 2% cow's milk (1 cup) - calories: 130; fat: 5g; protein: 8g 1% cow's milk (1 cup) - calories: 110; fat: 2.5; protein: 8g Fat-free cow's milk (1 cup) - calories: 90; fat: 0; protein: 8g So to conclude if you want the protein you are better off with cow's milk. If you cannot tolerate it, soy milk is a good replacement choice if it's protein you want. Coconut milk is the worse for more calories, more fat, and less protein - and that is just a quarter cup serving.

Healthy Thanksgiving Cooking: The Sides

The main side for the traditional Thanksgiving dinner is mashed potatoes. There are ways to reduce the calories in this side dish. I asked Jody Victor to tell us more about it.

Jody Victor: Instead of using butter and milk or cream to mash your potatoes, reserve some of the cooking water. The starchy water will actually make your mashed potatoes creamier than if you use plain water as a substitute for milk or cream. If you prefer to use milk, try evaporated skim milk, fat-free milk, or fat-free sour cream. To boost the flavor of your mashed potatoes, you can add turkey or chicken broth or stir in some garlic and herbs.

Sweet potatoes are another Thanksgiving side dish staple. Rather than using maple syrup or brown sugar to liven them up, try spices such as ginger and cinnamon when making mashed sweet potatoes. Try roasting or baking raw sweet potatoes instead of using canned sweet potatoes, which are packed in sugar or corn syrup.

Vegetable casseroles are also traditional side dishes at Thanksgiving. Look for low calorie substitutes for your casserole recipes. Substitute ricotta cheese for cream cheese. Light butter or margarine for butter. Plain yogurt or fat-free sour cream for sour cream. Evaporated skim milk or low-fat milk for whole milk. Broth based soups for cream based soups. Use fresh vegetables (or frozen) as much as possible instead of canned vegetables, which are high in sodium and low in nutrients.

4 medium sweet potatoes, peeled and cut into 2 inch pieces
(You can precook sweet potatoes in microwave to decrease roasting time.)
2 medium onions cut into 1 inch pieces
Salt and pepper to taste
Preheat oven to 425 degrees. Spray a 9×13 baking pan with olive oil cooking spray. Put potatoes and onions in baking dish and spray them lightly. Sprinkle with salt and pepper. Place in oven and stir mixture every 15 minutes or so. Spray them a little every time you stir. Bake 35/45 minutes (if precooked) to 60/80 minutes (if raw) until tender. For variations, you can add cayenne pepper for heat or cinnamon for sweet or chopped rosemary for savory tastes.

4 cups fresh green beans cut into 1 inch pieces
2 shallots or 8 green onions, sliced
8 ounces baby bella mushrooms (or any fresh mushroom), sliced
Salt and pepper to taste
2 cups + 2 tablespoons rice milk (or low-fat milk), divided
2 tablespoons cornstarch
10 wonton wrappers
Bring water to a boil in a 2-quart saucepan. Place green beans in boiling water and cook until just soft (about 10 minutes). Drain and set aside. Heat large saucepan on medium heat. Spritz with cooking spray. Sauté shallots/green onions until translucent and starting to brown. Add mushrooms, salt and pepper. Sauté, stirring occasionally, until mushrooms are soft and slightly browned. Use more cooking spray if necessary. Preheat oven to 350 degrees. Add 2 cups of the milk to the pan and bring to a boil. While milk is heating up, combine cornstarch and the 2 tablespoons of milk in a small bowl. Add cornstarch mixture to boiling milk mixture. Whisk constantly until mixture is thickened. Reduce heat to simmer then remove from heat after 5 minutes. Cut wontons into thin strips. Spread strips evenly on a baking sheet. Season to taste, if desired. Bake for five minutes. Stir and bake until golden brown (another 2 to 3 minutes). Set aside to cool. Add green beans to milk mixture. Stir to coat evenly. Pour coated beans mixture into a greased casserole dish. Cover with foil. Bake at 350 degrees for 25 minutes, or until beans are hot and bubbly. Remove from oven. Top with toasted wontons.

Thanks Jody

All the Best
Steve Victor