Food and Beverage
Go Whole Grain for a Healthy Heart
Last Updated on July 23, 2024 by Daily News Staff
(Family Features) Eating healthy is a priority for many Americans but knowing where to start and with what foods may be a little trickier. One way to level up the nutritional value of your meals is to better understand whole grains and why they are important for a heart-healthy diet.
As a key feature of heart-healthy diets, whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.
However, according to a survey by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other foods like fruits, vegetables and proteins. Also, when asked to identify whole grains and refined grains, most adults incorrectly believe multi-grain bread is a whole grain and only 17% believe sorghum is an example of a whole grain when it is, in fact, a nutritious whole-grain option.
If you’re looking to try more whole grains, sorghum is a primary ingredient in these heart-healthy recipes for Pancakes with Blueberry Vanilla Sauce, Raspberry Streusel Muffins and Garden Vegetable Stir-Fried Sorghum. These flavorful dishes can be part of an overall healthy diet as recommended by the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff.
Find more heart-healthy meal ideas at Heart.org/healthyforgood.
Raspberry Streusel Muffins
Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 muffin per serving)
Muffins:
- Nonstick cooking spray
- 1 1/2 cups whole grain sorghum flour
- 1 teaspoon ground cinnamon
- 3/4 teaspoon baking soda
- 3/4 cup low-fat buttermilk
- 1/3 cup firmly packed light brown sugar
- 3 large egg whites
- 1/4 cup canola or corn oil
- 2 teaspoons grated lemon zest
- 1 teaspoon vanilla extract
- 1 cup fresh or frozen unsweetened raspberries, thawed if frozen
Streusel:
- 2 tablespoons whole grain sorghum flour
- 2 tablespoons light brown sugar
- 2 tablespoons uncooked quick-cooking rolled oats
- 2 tablespoons chopped pecans
- 2 tablespoons light tub margarine
- 1/2 teaspoon ground cinnamon
- To make muffins: Preheat oven to 400 F. Lightly spray 12-cup muffin pan with nonstick cooking spray.
- In large bowl, stir sorghum flour, cinnamon and baking soda.
- In medium bowl, whisk buttermilk, brown sugar, egg whites, oil, lemon zest and vanilla. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing. Spoon batter into muffin cups. Top each muffin with raspberries.
- To make streusel: In small bowl, stir sorghum flour, brown sugar, oats, pecans, margarine and cinnamon to reach texture of coarse crumbs. Sprinkle over muffins, gently pushing into batter. Bake 16 minutes, or until wooden toothpick inserted in center comes out clean. The USDA recommends cooking egg dishes to 160 F.
- Transfer pan to cooling rack. Let stand 5 minutes. Carefully transfer muffins to rack. Let cool completely, about 20 minutes.
Garden Vegetable Stir-Fried Sorghum
Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 4 (1 1/2 cups per serving)
- 1 cup uncooked whole-grain sorghum
- 2 teaspoons toasted sesame oil
- 2 medium garlic cloves, minced
- 1 teaspoon gingerroot, peeled and minced
- 1 cup fresh or frozen broccoli florets, chopped, thawed if frozen
- 1 cup snow peas, trimmed and halved
- 1/2 cup carrot strips, sliced into matchsticks
- 1/2 cup red bell pepper, diced
- 1/2 cup button mushrooms, thinly sliced
- 1/2 cup frozen shelled edamame, thawed
- 2 large eggs
- 2 tablespoons low-sodium soy sauce, divided
- 1/2 cup water chestnuts, rinsed and drained
- 1/4 cup green onions, diagonally sliced
- Prepare sorghum using package directions, omitting salt. Once cooked, spread sorghum in even layer on rimmed baking sheet or 13-by-9-by-2-inch baking dish. Let stand 5-10 minutes at room temperature. Refrigerate, uncovered, 20 minutes, or until cool.
- In large nonstick skillet over medium heat, heat oil, swirling to coat bottom. Cook garlic and gingerroot 30 seconds, stirring frequently. Increase heat to medium-high. Cook broccoli, snow peas, carrots, bell pepper, mushrooms and edamame 10-12 minutes, or until vegetables are tender-crisp, stirring frequently.
- In small bowl, using fork, beat eggs and 1 tablespoon soy sauce.
- Reduce heat to medium. Stir water chestnuts and sorghum into vegetable mixture. Push mixture to sides of skillet. Pour egg mixture into center of skillet. Using heatproof rubber scraper, stir 1-2 minutes, or until partially set.
- Stir vegetable mixture into partially cooked egg mixture. Cook 1 minute, or until eggs are cooked through and sorghum is heated through, stirring constantly. The USDA recommends cooking egg dishes to 160 F.
- Remove from heat. Stir in remaining soy sauce. Sprinkle with green onions.
Pancakes with Blueberry Vanilla Sauce
Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 4 (2 pancakes, 1/4 cup sauce and 2 tablespoons yogurt per serving)
Sauce:
- 2 teaspoons cornstarch
- 1/3 cup water
- 1 cup blueberries
- 1 tablespoon sugar
- 1 1/2 teaspoons vanilla extract
Pancakes:
- 1/2 cup quick-cooking rolled oats
- 1/2 cup whole grain sorghum flour
- 1 1/2 tablespoons firmly packed light brown sugar
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon ground cinnamon
- 1/2 cup fat-free milk
- 1/2 cup unsweetened applesauce
- 1 large egg
- 1 tablespoon canola or corn oil
Topping:
- 1/2 cup fat-free plain Greek yogurt
- To make sauce: Put cornstarch in medium saucepan. Add water, stirring to dissolve. Stir in blueberries and sugar. Bring to boil over medium-high heat. Boil 1-2 minutes, or until sauce thickens slightly. Remove from heat. Stir in vanilla. Cover to keep warm. Set aside.
- To make pancakes: In medium bowl, stir oats, sorghum flour, brown sugar, baking powder and cinnamon.
- In small bowl, whisk milk, applesauce, egg and oil. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing.
- Heat nonstick griddle over medium heat. Test temperature by sprinkling drops of water on griddle. Griddle is ready when water evaporates quickly.
- Pour 1/4 cup batter for each pancake on griddle. Cook 2-3 minutes, or until tiny bubbles appear on surface and bottoms are golden brown. Flip pancakes. Cook 1-2 minutes, or until cooked through and golden brown on bottoms. The USDA recommends cooking egg dishes to 160 F.
- Transfer pancakes to plates. Spoon sauce over pancakes. Top each serving with 2 tablespoons yogurt.
SOURCE:
American Heart Association
Recipe of the Week
Jumpstart Busy School Mornings with Make-Ahead Breakfast Burritos
Hectic school mornings get much easier when breakfast is already waiting in the fridge or freezer. These Healthy Make-Ahead Breakfast Burritos can be assembled in advance, frozen individually and easily reheated for quick, filling meals to keep your family going through the day.
(Feature Impact) Hectic school mornings get much easier when breakfast is already waiting in the fridge or freezer. These Healthy Make-Ahead Breakfast Burritos can be assembled in advance, frozen individually and easily reheated for quick, filling meals to keep your family going through the day.
Eggs, cheese and black beans supply protein to fuel kids for gym class or sports, while vegetables, beans and whole-grain tortillas add complex carbohydrates and fiber to stave off hunger until lunch. Breakfast burritos also make for a hearty, grab-and-go option for adults heading off to work.
One of the best things about homemade breakfast burritos is how easily they can be customized to fit each family member’s unique nutritional needs and preferences. If you’re making a batch for the whole family, prepare a basic filling and let everyone choose their own combination of ingredients. Spice fiends might want to add jalapenos or hot sauce, while vegetable lovers can pack in sauteed broccoli or diced roasted sweet potatoes. Just remember to label the different varieties separately before storing, e.g. “Mild” and “Spicy.”
Although it’s best to avoid mixing in ingredients that don’t freeze well – like avocado or fresh tomatoes – you can always serve the reheated burritos with a side of guacamole or pico de gallo for even more flavor and nutrition.
Find more school-year meal prep inspiration at Culinary.net.
Healthy Make-Ahead Breakfast Burritos
Recipe adapted from The Gracious Pantry
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4
- 2 teaspoons extra-virgin olive oil
- 1 small red onion, diced
- 1 large red bell pepper, diced
- 2 cloves garlic, minced
- 1 cup chopped fresh spinach
- 1 cup cooked black beans
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 4 tablespoons salsa
- salt, to taste
- pepper, to taste
- 6 large eggs
- 2 tablespoons unsweetened almond milk, water or dairy milk
- 4 large whole-grain tortillas
- 1/2 cup shredded Mexican cheese blend
- In pan over medium heat, heat olive oil. Saute onion, bell pepper and garlic until soft, 4-5 minutes. Add spinach and cook until wilted.
- Stir in cooked black beans, cumin, smoked paprika, salsa and salt and pepper, to taste. Remove from heat.
- Whisk eggs with milk or water. In nonstick skillet over medium heat, scramble until just set; avoid overcooking. Season lightly with salt and pepper, to taste.
- Lay tortillas flat. Divide eggs, veggie-bean mixture and cheese across each. Roll into burritos then toast, seam side down, in dry skillet to seal.
- Remove from pan and let cool. Wrap in parchment then foil. Freeze up to 2 months.
- To reheat, remove foil and parchment. In microwave or oven, heat until warmed through.
Notes: To prevent tortillas from becoming soggy, let filling cool to room temperature before assembling burritos.
Burritos can be warmed from frozen or, for best results, thawed overnight in refrigerator before reheating.
Photo courtesy of Unsplash
SOURCE:
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The Knowledge
When Did Water Vending Machines Become a Thing?
When did water vending machines appear in America? Explore their history from a 1908 penny water vendor to the refill machines of the 1970s and 1980s.
You’ve probably seen them hundreds of times.
They sit outside supermarkets, convenience stores and shopping centers—or sometimes stand alone in small roadside kiosks. You bring an empty bottle, usually one, three or five gallons, put in some money, push a button and watch purified water pour into your container.
For many people in California, Arizona and other parts of the American West, water vending machines seem like they’ve simply always been there.
But when did we actually start buying water this way?
The answer takes us back more than a century, although the machines we recognize today didn’t really arrive until the 1970s.
The Water Vending Machine’s Surprising Ancestor
The story begins in Boston in 1908 with a man named Lawrence Luellen.
Luellen was working on something that sounds surprisingly modern: a machine that would allow someone to pay a penny and receive a clean drink of water in an individual disposable cup.
At the time, public drinking water was often consumed from a communal cup or metal dipper—a practice that increasingly worried public-health officials because of the potential spread of disease.
Luellen developed a paper drinking cup along with what became known as the Luellen Cup & Water Vendor. The porcelain machine contained water, ice, disposable cups and a place for discarded cups.
For one penny, a customer could get a drink of cold water in a fresh cup.
Historical records at Lafayette College’s Hugh Moore Dixie Cup Company Collection show that Luellen completed work on the vending apparatus in early 1908. His company, the American Water Supply Company of New England, was incorporated on April 4 of that year.
There was just one problem.
The complete water machine was expensive to manufacture.
The company eventually concentrated on selling the disposable cups and cup dispensers instead. Those cups ultimately evolved into one of America’s most recognizable household products—the Dixie Cup.
So although Luellen’s machine wasn’t the five-gallon refill station we know today, the basic idea was already there:
Put money into a machine and receive drinking water.
The Modern Water Vending Machine Arrives
The next major chapter didn’t occur until roughly 65 years later.
According to histories of the water-vending industry, the first practical machines designed to sell purified water in bulk appeared during the mid-1970s.
These were fundamentally different from Luellen’s machine.
Instead of giving customers a cup of water, the new machines treated water—typically municipal tap water—and allowed customers to fill their own reusable containers.
And we have unusually strong evidence that these machines were operating by 1976.
On July 26, 1976, the U.S. Environmental Protection Agency issued a memorandum specifically addressing the regulatory status of water vending machines.
The EPA described machines that filtered and disinfected water with ultraviolet light and then dispensed the treated water into a customer’s own container using a coin-operated mechanism.
In other words, by the summer of 1976, the basic water-refill machine many of us recognize today was already operating in the United States.
Why the 1970s?
The timing wasn’t accidental.
Americans had become increasingly concerned about pollution and drinking-water quality during the 1960s and 1970s.
Congress passed the Safe Drinking Water Act in 1974, establishing a federal framework for protecting public drinking-water supplies. National drinking-water regulations followed during the decade.
Meanwhile, technologies such as filtration, activated carbon treatment, ultraviolet disinfection and eventually reverse osmosis made it practical to build relatively compact systems capable of treating municipal water at the point where it was sold.
The result was a new business opportunity:
Instead of transporting thousands of bottles of water to a store, a vending company could connect a machine to the local water supply, purify that water on site and sell it by the gallon.
Customers supplied the bottle.
California Helps Turn It Into a Business
California became one of the industry’s most important early markets.
One company that would eventually become a major player was founded by Robert G. Miller.
In 1983, Miller established Bottle Water Vending Inc., the predecessor of Glacier Water Services.
The company manufactured water vending machines and placed many of them outside supermarkets. Customers brought their own containers, while participating stores often sold reusable plastic jugs nearby.
The machines treated municipal water using combinations of filtration, reverse osmosis, carbon treatment and ultraviolet sterilization.
The idea caught on quickly.
In 1984, the company expanded from California into Arizona.
Nevada followed in 1986.
By 1987, the company reportedly had nearly 900 water vending machines operating.
Texas and Florida followed in 1988.
The familiar supermarket water-refill station was becoming a significant business.
Then Came the Drive-Up Water Kiosk
Another variation appeared at almost exactly the same time.
In 1984, Lani and Don Dolifka developed what became Watermill Express in Colorado.
Their idea was an automated stand-alone purification kiosk capable of taking municipal water, processing it through multiple purification stages and selling the finished drinking water directly to customers.
Instead of walking into a supermarket, customers could pull up to the kiosk with their bottles.
Later Watermill Express systems were designed to accommodate reusable containers ranging from one to five gallons, using treatment processes including sediment filtration, activated carbon, reverse osmosis, ultraviolet disinfection and ozone treatment.
That basic concept remains familiar today.
Why Five-Gallon Bottles?
The five-gallon container was already well established through traditional bottled-water delivery services.
But refill vending changed the economics.
Instead of purchasing another filled bottle—or waiting for a delivery—a customer could keep the same container and refill it repeatedly.
That eliminated much of the packaging and transportation involved with conventional bottled water.
It also made purified drinking water relatively inexpensive.
Bring the jug.
Buy the water.
Take the same jug home.
Bring it back when it’s empty.
More than four decades later, that’s still essentially how the system works.
So Who Invented the Modern Water Vending Machine?
That’s where the story gets complicated.
There doesn’t appear to be a single universally recognized inventor of the modern bulk purified-water vending machine.
Lawrence Luellen developed an important early coin-operated water vending concept in 1908, but his machine dispensed an individual drink and disposable cup—not gallons of purified water into a customer’s reusable bottle.
The modern bulk-water machine emerged much later, apparently during the mid-1970s, as water-treatment technology and consumer concern about drinking-water quality converged.
By 1976, the EPA was already dealing with the regulatory implications of machines that treated municipal water and sold it through coin-operated dispensers into customers’ own containers.
Entrepreneurs and companies then refined and expanded the idea during the 1980s.
From a Penny Cup to Five Gallons at a Time
The evolution is remarkable.
1908: Put in a penny and receive a cup of cold water.
Mid-1970s: Machines begin treating municipal water and selling purified water in bulk.
1976: The EPA documents coin-operated machines dispensing treated water into customers’ containers.
1983: Bottle Water Vending, the predecessor of Glacier Water Services, begins operations in California.
1984: Glacier’s predecessor expands into Arizona, while Watermill Express develops its automated purification kiosk in Colorado.
Late 1980s and beyond: Water refill machines become increasingly familiar outside supermarkets and at stand-alone locations throughout the United States.
Today, paying a few coins—or tapping a card—and filling a five-gallon jug might seem thoroughly ordinary.
But the machine sitting outside your neighborhood supermarket represents more than a century of evolution in how Americans buy something that once seemed almost unimaginable to sell from a vending machine:
a drink of water.
Sources and Further Reading
U.S. EPA — Status of Water Vending Machines Under Public Law 93-523
Lafayette College — Hugh Moore Dixie Cup Company Collection
U.S. EPA — Safe Water Research Milestones
Glacier Water Services Company History
World Vision — History of Watermill Express
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Food and Beverage
6 Simple Yet Fun School-Day Meals to Feed Your Kids with Minimal Chaos
School-Day Meals: When it comes to planning lunches and dinners on busy school days, simplicity is the name of the game. Parents who are already juggling carpools, practices, errands and homework don’t need anything extra added to their plates while they’re trying to get food onto everyone else’s. Make it easy for your loved ones with these registered dietitian-approved meal ideas packed with the nutrition to keep your family fueled all day.
6 Simple Yet Fun School-Day Meals to Feed Your Kids with Minimal Chaos
(Feature Impact) When it comes to planning lunches and dinners on busy school days, simplicity is the name of the game. Parents who are already juggling carpools, practices, errands and homework don’t need anything extra added to their plates while they’re trying to get food onto everyone else’s.
Choosing uncomplicated meal ideas like these back-to-school recipes lets you reclaim some precious time from the morning and evening chaos. Designed to fit seamlessly into your existing routines, the recipes are familiar, flexible and filling – and, perhaps most importantly, won’t keep you standing at the stove for hours. Make it easy for your loved ones with Healthy Family Project’s registered dietitian-approved meal ideas packed with the nutrition to keep your family fueled all day.
Visit HealthyFamilyProject.com to find more easy, family-friendly recipes for back-to-school season.
- Mandarin Chicken Rice Bowls – This fresh, fun dinner starts with a base of rice topped with juicy mandarin slices, savory chicken, fresh vegetables and a bright citrus dressing. Plus, it’s easily customizable to each family member’s tastes and preferences.
- Lemon Blueberry Pancake Lunchbox Bites – To make your kids’ eyes light up when they open their lunchboxes, opt for recipes that feel a little playful. These mini pancakes paired with colorful fruits definitely fit the bill, and they’re a great way to disguise nutritious ingredients like oats, eggs and bananas. Include a cup of yogurt on the side to make lunch dippable and interactive.
- Tomato Turkey Burger Bowls – Burger night gets a healthy twist in this creative recipe, which swaps a beef patty for lean ground turkey and oily French fries for roasted potato wedges while leaning into classic toppings like lettuce, tomatoes and pickles. If the kids still prefer their burgers as sandwiches instead of bowls, provide buns on the side so they can build their own.
- One-Pot Cheeseburger Mac – If just imagining a sink full of dishes makes you tired, that means it’s the kind of night for a one-pot dinner. Pasta, cheese, tomatoes and onions combine with your choice of protein for a hearty and satisfying comfort meal that might remind you of your own childhood.
- Greek Salad with Cucumbers, Tomatoes and Watermelon – Whether you pack them as a healthy school lunchbox side or serve as a refreshing after-school snack, these salad cups keep weekday flavors fresh and interesting. The combination of cucumbers, watermelon, tomatoes, feta and mint means your loved ones are getting fruits, veggies, protein and herbs all in one. For on-the-go enjoyment, remember to pack the dressing on the side.
- Easy Quesadilla Dippers – Cookie cutters aren’t just for cookies anymore. Eating is generally less of a battle for kids when their food is in fun shapes, so let them choose their star, heart, gingerbread man or dinosaur to make these quesadillas more craveable. Fillings are flexible, too: layer cheese with chicken, beans or cooked veggies of your choice then serve with a side of salsa or guacamole for dipping.
SOURCE:
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