NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
October 14, 1999
I logged on the Internet the other day to go in search of a recipe containing yogurt, which I found--hundreds of recipes, actually. But what I also received was a lesson in democracy.
A Web site operated by Conde Nast Publications ( http://www.epicurious.com/ ) gives visitors an opportunity to "voice" their opinion about the recipes archived there. Conde Nast invites its Web site guests to "click here to rate this recipe," and these culinary votes are recorded and reported in a manner that reminds me of election results, such as "50 percent would make it again."
A recipe for spicy yogurt dip seemed interesting. Besides plain yogurt, the list of ingredients included jalapeno peppers; coriander, fennel and cumin seeds; mint leaves, which I knew I wouldn't add if I made the dip; chopped dry-roasted peanuts; and lime zest and lime juice. It was the inclusion of peanuts I found intriguing, and I was ready to commit to making it--until I read the comments from "a cook in Regina (Saskatchewan), Canada."
This cook first complained about the cost of the ingredients and then went on to say that guests who ate the dip nearly got sick to their stomachs. The cook adds, "I was embarrassed to have it in my house ..."
Now that's a harsh critique. My guess, and it's only a guess, is that the cook hadn't experienced many of the flavors of the recipe's ingredients--coriander, mint and lime zest in particular. Also, the recipe called for pureeing the jalapenos, and based on personal experience, I know pureed jalapenos can impart a bitter flavor to what receives them, even something as robust as mustard.
So, fearing a vote of no confidence, the yogurt-based recipe I'm offering this week is not as complex as the one for spicy yogurt dip; it's one for mashed potatoes. I've adapted it from the original version, which appeared in the November 1991 issue of Bon Appetit. These mashed potatoes would make a nice accompaniment to grilled meat, especially a grilled medium-rare steak.
Taco Mashed Potatoes
Yield: 4 servingsIngredients:
1¼ cups plain yogurt
4 green onions, sliced
½ teaspoon ground cumin
2 pounds red potatoes, peeled, cut into eighths
4 cloves garlic, minced
¼ cup milk
salt and white pepper to taste
2 tablespoons chopped fresh cilantro (optional)Procedure:
Combine yogurt, green onions and cumin in bowl. Set aside. Place potatoes, garlic and milk in microwave-safe dish; cover tightly and cook on high until potatoes are tender but not mushy, about 12 minutes. Add yogurt mixture to potatoes and mash thoroughly. Adjust seasoning with salt and pepper, garnish with cilantro, if desired, and serve.
What's Your Take on This, Julie?
You'd shy away from potatoes, bread and other foods high in carbohydrates, if you believe everything you read about the current fad diets. High-protein, high-fat diets, such as the Atkins and Sugar Busters diets, are mega-sellers. Following these diets may prompt some weight loss--at first--because they're low in calories. But the results last only a little while.
Most people have a friend whose weight "yo-yos" up and down the scale. In fact, about 95 percent of people who go on weight-loss diets ultimately fail, although the writers of the diet books and producers of magic supplements often become wealthy, so they succeed in that respect.
Fad diets are difficult to maintain long term. The high-protein diets put particular stress on the kidneys due to the additional nitrogen that must be processed. Also, high-fat diets have been shown to increase heart disease risk. Most fad diets are based on the notion of "good" and "bad" foods and sometimes advise omitting entire food groups. All foods can fit into a healthful diet. A major factor in weight control is portion size control. So, if you're not aiming for waistline expansion, steer clear of seconds or oversized portions--at home and in restaurants.
Researchers have shown that dieters often cut out milk when attempting weight loss. Milk is an excellent source of calcium, which is important for maintaining strong bones, teeth, nerve transmission and muscle contraction. Adequate calcium intake also has been shown to play a role in maintaining (possibly even lowering) blood pressure, if it's consumed in combination with a diet rich in fruits and vegetables.
Here's a way to enjoy comfort food with an ethnic flair that also provides calcium. A serving of Taco Mashed Potatoes contains 240 calories, 0.5 grams of fat and 15 percent of the daily calcium recommendation when made with skim milk and non-fat plain yogurt. Using yogurt is an excellent way to increase calcium while reducing fat content in recipes calling for sour cream.
Concerned about your weight? Have a smaller portion, and don't pass on the potatoes and milk. But you should pass on being a couch potato if you're attempting weight loss. People who engage in regular physical activity are more likely to maintain or lose weight than those who rely on pushing the remote-control button as their preferred form of exercise.
For more information on food and nutrition issues, visit the NDSU Extension Service Web site at http://www.ag.ndsu.nodak.edu/subfood.htm .
###
Sources: Dean Hulse (701) 231-6136
Julie Garden-Robinson (701) 231-7187
Click here for a pdf version of this graphic. (41KB b&w recipe graphic)