NUTRITION BYTES

The third largest outbreak of botulism, affecting about 30 people, occurred in El Paso, TX. Now, four years later, the cause is finally known - potatoes baked in foil was determined to be the culprit. Because foil retains moisture, baking potatoes this way doesn't kill botulinum spores. Unlike most botulism cases, this incident wasn't caused by any improper canning method or improper handling. The potatoes were prepared in a restaurant, were held at room temperature for 18 hours and then used to make appetizers. So:

• 1. DON'T bake potatoes in foil unless you plan to eat them hot out of the oven

AND

• 2. Always refrigerate cooked foods to keep botulism spores from producing their deadly toxins

RED IS GOOD!

Recent studies have shown that anthocyanins neutralize free radicals - harmful products of oxidation that have cancer-causing potential. Some fruits & veggies that include anthocyanins are: red onions, radishes, red cabbage, beets, blueberries, plums and raspberries. Other potential cancer-fighting fruits & veggies which includes lycopene, another plant pigment with anitioxidant properties are watermelon and tomatoes.

DISEASE-FIGHTING ELEMENTS

Some key disease-fighting elements include:

•  Dietary Fiber: Fights obesity, type 2 diabetes, colon cancer and heart disease. the richest sources are beans and whole grains, followed by fruits and veggies.
•  Lycopene: Protects against prostate and possibly other cancers. It's the redish pigment found in tomatoes, tomato products, apricots, watermelon, guava and pink grapefruit.
•  Beta Carotene: Protects against cancer in conjunction with other carotenoids. Sources include: carrots, mangoes, sweet potatoes and dark leafy greens.
•  Folate: Helps lower risk of birth defects and heart disease. legumes, oranges and green leafy vegetables are the best sources. Refined grains are now fortified with this B vitamin.
•  Sulforaphane, Allicin & Indoles: A few of the many phytochemicals associated with cancer-fighting elements. Allicin is found in garlic and onions while sulforaphane and indoles are found in cruciferous veggies.
•  Calcium, Potassium & Magnesium: Calcium reduces risk of osteoporosis and all three helps to lower blood pressure. Sources of calcium include: kale, beans and other green leaf veggies. Potassium is found in fruits, dairy products and veggies. Magnesium is found in leafy green veggies.
•  Omega-3 Fatty Acids: Helps brain development and function; may reduce symptoms of inflammatory diseases and protects against heart disease. Good sources include: fatty fish, walnuts, flaxseed, leafy greens and canola oil.
•  Lutein & Zeaxanthine: Protect the eyes against macular degeneration. The best sources are green leafy veggies.

FREEZING YOUR FOODS

Unsure about how to freeze your favorite foods? Here are a few guidelines:

• 1. Put cooked food in the freezer with the temperature set to 0 degrees as soon as possible after preparing it. Food that is very hot should be cooled first so it won't raise the temperature in the freezer and cause other foods to thaw out.
• 2. To cool food quickly and evenly, transfer it to a shallower pan or divide it among several small shallow containers. You could also place the hot pan in the sink on a cooling rack with cool water running under it. Cool hot liquids like soups and sauces by stirring them frequently.
• 3. Freeze food in an airtight, moisture-resistant package to retain quality and avoid freezer burn. Press down carefully on foil or storage bags to remove air.
• 4. Use combination wrapping. Wrap first in foil, then in a resealable freezer bag. If you're using a plastic container, first line it with a freezer bag to make it airtight. Also, divide food into small, serving-size portions.