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Translating Nutrition Facts Labels

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Everyone knows to check any processed food’s Nutrtion Labels for facts about the product. But, does everyone know what those numbers and facts actually mean? All the figures can be confusing to the casual reader. Here’s a few simple tips on how to read the nutritional facts and make these numbers work for you and your diet.

1. The first thing you should check out is the Serving Size and Servings per Container. This tells you how to calculate the total amount of fat, calories, sodium, etc. that there actually is. For some people, they just look at the amount of calories on the label and think that if they eat the whole pack then this number is all the calories they would be consuming. This is a common mistake. The values on the Nutritional Label are the amount of a certain component per serving. A bag of chips may contain as much as 3 to 4 servings. This means you should multiply all values by 3 or 4, depending on how many servings per container there are.

2. The Percent Daily Value is usually calculated for a 2,000 calorie diet. This means that for an average person who takes in around 2,000 calories a day, this is the percent of fat, sodium, etc of the total recommended amount that they would be ingesting. For an active person or a growing adolescent (who may have a 2,500 calorie intake) these values are different.

3. Fat, Sodium, Cholesterol, Sugar are important components you should be paying attention to. For those who are on a strict sugar-free, low sodium, low cholesterol or fat-free diet, should look at these values closely. Total fat is distributed among trans fat, saturated and unsaturated fats. Trans and saturated fat should be relatively low values.

Now that you know these three essential facts, you can get more out of Nutritional Labels. Just remember not to be too obsessed with the numbers and try to balance out your diet for a healthier lifestyle.

Spring Vegetable Parcels

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Cooking each guests Vegetables in their own Paper parcel keeps the flavour in the vegetables for longer, increases the flavour, looks sophisticated and classy too!

Baby Carrots

Serve it with a joint of Meat (or Fish!), out on the Table, fresh on peoples plates, ready for them to open themselves on the table when they’re ready to be served

To Serve 6
3 Small Courgettes, cut into 1cm thick wheels
300g Baby Carrots, ends trimmed
350g Baby Leeks, trimmed
340g Sugar Snap Peas
6 Sprigs Mint
100g Butter, cut into 12 cubes

1. Heat the oven to 190C, and cut six squares about thirty centimetres square out of Baking Paper, and lay them out on a clean, dry work surface.
2. Divide the Vegetables into six portions, and lay them out in the centre of each piece of Baking Paper, add a sprig of Mint and a cube of Butter and drizzle a tablespoon of water over each parcel. Fold the parcels up and tie with a bit of cooking string at the top.
3. Place each parcel on a baking tray, and cook for fifteen to twenty minutes, then remove and place each parcel onto a different plate. Cut the string, trying to keep the paper intact, and serve with freshly cooked Meat.

Photo Courtesy of: ccharmon

Lime and Mint Chocolate Posset

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A light dessert, suited perfectly to follow rich, heavy dinners. Sweet enough to satisfy sugar cravings, but not over the top with flavours and too sickly.

After Eights

Use After Eights to get the best possible, but any other soft Chocolate bar with Mint Flavourings will work quite well still.

To Serve 6
405g Tin Carnation Light Condensed Milk
150ml Extra Thick Single Cream
Finely Grated Zest of 4 Unwaxed Limes
150ml Lime Juice
8 After Eight Mints, sliced into thin strips
1tbsp Fresh Mint Leaves, roughly chopped
1tsp Granulated Sugar
Few Drops of Lime Juice

1. Whisk the Condensed Milk with the Single Cream together with an electric whisk, until it is light and foamy. Add the Lime Juice and the Lime Zest, for a couple of minutes until the mixture is thicker.
2. Pour two thirds of the Lime Cream between each serving glass, then spread three quarters of the After Eight slices on top of the Lime Cream. Spread the rest of the mixture on top of the Mint Strips, and then chill for at least an hour.
3. Just before serving, mix the Mint Leaves with the Sugar, then moisten with the Lime Juice, and lightly bruise with the rear of a spoon. Sprinkle over the top, and decorate with the remaining After Eight strips.

Photo Courtesy of: *Zoha.N

Tomato and Chilli Chutney

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Left unopened, these jars will last around a year – when they’re open, store them in a fridge and use within two weeks, and they’ll be great still.

Tomato and Chilli Chutney

You can use these as presents, or as a treat every so often – served over a Jacket Potato, with a Salad or on Toast as a spread.

To make 3 Jars
1.5kg Vine Ripened Tomatoes
3 Medium Red Onions, peeled and chopped
2 Bramley Cooking Apples, peeled, cored and roughly chopped
3cm Root Ginger, peeled and grated
3 Large Red Chillies, finely chopped (remove the seeds for a milder flavour)
2 Garlic Cloves, finely chopped
150g Sultanas
600ml Red Wine Vinegar
350g Light Soft Brown Sugar
1 1/2level tsp Mustard Powder

1. Make a small cut in the base of each Tomato, and place in a heat-proof bowl. Pour enough boiling water to cover them, and leave to stand for a minute. Drain off the Water and skin the Tomatoes. Chop Roughly, then place in a Large Saucepan.
2. Add the Onion, Apple, Ginger, Chillies, Garlic, Sultanas and a teaspoon of Salt to the Saucepan, then stir. Place on a medium heat, then add the Red Wine Vinegar, Soft Brown Sugar and Mustard Powder, then bring to the boil, stirring occasionally.
3. Simmer without a lid on for two hours, or until the mixture is thick – the exact time will depend on the thickness of the pan, and the heat used. As it thickens up more, start to stir more to prevent anything sticking to the base of the pan.
4. Wash the Jars that you are going to use in hot soapy water. Rinse clean of any suds, and place in the Oven, open side down at 140C for twenty minutes.
5. Test the Chutney is ready. To do this, draw a wooden spoon across the base of the pan, and if you can clearly see the base of the pan, it’s ready!
6. Spoon the chutney into the Jars, then leave to cool. Leave to mature for at least six weeks before eating, to give the flavours a chance to mature and the Vinegar taste to mellow slightly.

Photo Courtesy of: Elin B

Spiced Butter Biscuits

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A similar consistency to Shortbread, but that’s where the similarities end really. This recipe goes great with some home-made Ice Cream, or with some fresh fruit.

Butter Biscuits

Store these in an air-tight container, and try to use within a week of making them – hence the small quantity that these are made in. They’ll still be edible after two or three weeks, but just won’t taste as nice.

To make 12 Biscuits
125g Butter, softened
60g Sugar, plus extra for dusting
180g Plain Flour, plus extra for rolling
1/2tsp Ground Cinnamon
1/2tsp Ground Ginger
1/2tsp Ground Allspice

1. Pre-heat an oven to 180C, and line a baking tray with some baking parchment, unless you have one which is non-stick.
2. Mix the Butter and Sugar in a bowl until well combined and light and fluffy.
3. Sift the Flour, Cinnamon, Ginger and Allspice together, then beat them evenly into the Creamed mixture.
4. Spread some Flour lightly over a work surface, before turning the mixture out onto it. Knead slightly, then bring into a ball. Leave to harden slightly in a fridge for twenty minutes.
5. Flour the surface again, and flour a rolling pin. Roll the dough out to a thickness of one centimetre across.
6. Cut into fingers, or rounds with pastry cutters or knives. Lay out evenly on the greased Baking Tray then dust with Caster Sugar before leaving to rest in the fridge for ten minutes.
7. Remove from the fridge, and straight away place in the Oven for fifteen to twenty minutes, or until golden and cooked through, before leaving to cool completely.

Photo Courtesy of: Ambernectar 13

Toffee Apple Cakes

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Small, soft and juicy, these golden caramelised treats are so succulent and flavoursome that you’ll be making batch after batch and eating them as soon as you can.

Toffee Apple Cakes

Make them small enough to be party-treats, but big enough to get the slices of Apple on the top and when cooked, they’ll caramelise nicely!

To Make 12
2 Eating Apples
1tbsp Lemon Juice
250g Plain Flour
1 1/2tsp Baking Powder
110g Light Muscovado Sugar
70g Unsalted Butter, plus extra for greasing
100ml Milk
100ml Apple Juice
1 Egg, beaten
2tbsp Single Cream

1. Preheat the oven to 200c, and grease a twelve-cup muffin tin, preferably a non-stick one.
2. Core and coarsely grate one of the Apples, and slice the other into half a centimetre thick wedges, and toss in the Lemon Juice. Sift the Flour, Baking Powder and Cinnamon, before stirring in seventy grams of the Sugar and Grated Apple.
3. Melt the fifty five grams of the butter, and mix with the Milk, Apple Juice and Egg, then stir In the Liquid Mixture with the dry ingredients, mixing lightly until combined.
4. Spoon the Mixture into the prepared muffin tin, then arrange two slices of the Apple on top of each.
5. Bake in the preheated oven for twenty to twenty five minutes, or until risen, firm and golden brown in colour, before running a knife around the edge of each bun to loosen, before turning out onto a wire rack to cool.
6. Place the Single Cream, forty grams of Muscovado Sugar and the remaining Butter in a pan, and heat until the mixture has dissolved. Increase the heat, boil rapidly for two minutes, or until slightly thicker and syrupy. Drizzle over the cakes, and leave to set.

Photo Courtesy of: jamieanne

Grilled Peaches with Chocolate and Marzipan

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Soft, juicy with a nice crisp edge to them – these Grilled Peaches are a great desert, especially after a rustic main course. For an extra crisp, sweet finish to them, sprinkle half a teaspoon of Brown Sugar over the top before grilling.

Grilled Peaches

If you’re not too fond of Peaches, you can always change them for some very ripe Nectarines or Pears – take a thin slice off of them so that they’ll stay flat and cook evenly.

To serve 4
4 Ripe Peaches
150ml Double Cream
125g Plain Chocolate, broken into pieces
1 Lime
50g Marzipan, chopped into small pieces
2tbsp Icing Sugar

1. Halve the Peaches, and cut out the stones. Arrange them, with the cut side facing up, into a shallow flameproof dish.
2. Pour the Double Cream into a saucepan, then heat up until just before boiling. Stir in the Chocolate chunks, and stir over a gentle heat until smooth.
3. Remove thin strips of the rind from the Lime and set aside. Squeeze two teaspoons of Lime Juice and add to the Chocolate Sauce.
4. Squeeze another two teaspoons of Lime Juice and sprinkle over the cut Peaches.
5. Divide the chopped Marzipan between the Peach Halves, and drizzle a little of the Chocolate Sauce over the top of the Peaches, then pour the rest into the cooking dish.
6. Sift some Icing Sugar over the top, then grill for around five minutes under a high heat. The Peaches and Marzipan should be slightly coloured, and crisp on the edges.
7. Transfer to warmed serving plates, and scatter the Lime Rind over the top. Pour a little Cream into the Chocolate Sauce, and mix lightly. Serve still warm.

Photo Courtesy of: mccun934

Cherry Brulees

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Using Fresh Cherries will give a stronger, fresher flavour, however, it will mean that you’ll need stone them. Cherry Stoners are inexpensive, and saves a great deal of time whilst also damaging the Cherry very little – which will give a very good presentation as well.

Cherry Brulee

Try to use some of the brighter coloured Cherries for decoration.

To Serve 8
350g Fresh Cherries
1tbsp Kirsch
4 Egg Yolks
50g Caster Sugar
450ml Double Cream
125g Granulated Sugar

1. Stone the Cherries, reserving eight of them with stems for decoration. Pour the Kirsch over the rest of the Pitted Cherries.
2. Whisk the Egg Yolks with the Caster Sugar until they have thickened and are much lighter in colour. Pour the Cream in, stirring all the time. Place into a heavy-based saucepan, and cook over a low heat, stirring all the time to make sure it doesn’t boil. After around ten minutes, the Mixture should be similar in consistency to Double Cream.
3. Divide the Cherries amongst eight Ramekins or heatproof cups, then strain over the Custard mixture. Bake at 150C and cook for thirty to thirty five minutes, until very lightly set. Cool and refrigerate until firm.
4. Place the Granulated Sugar into a small, heavy based saucepan, and heat until the Sugar dissolves and turns a golden Caramel colour. Place a Pitted Cherry on top of each Ramekin, then pour over some of the dissolved Sugar, and chill for at least an hour, but no more than six hours.

Serve fresh from the refrigerator.

Photo Courtesy of: snowpea&bokchoi

Thai Grilled Caramelized Fish

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Large chunks of soft, flaky fish, with a crisp sweet glazing. The home made Sweet and Sour Chilli Sauce suits this dish brilliantly, and couple it with a bed of Salad leaves as a starter, or with boiled New Potatoes and Fresh Green Beans as a Main course.

Plaice

If you want the Sauce to be a little hotter, add some more Chillies, or leave some of the seeds in before you blend and leave them to marinade for longer.

To Serve 4
4 Whole Plaice Fillets, skinned and halved
1tsp Salt
Juice of 2 Limes
5tbsp Demerara Sugar
400g Red Peppers, deseeded and chopped
50g Red Chillies, deseeded and chopped
2 Garlic Cloves, peeled and chopped
2tbsp Olive Oil
4tbsp Sugar
6tbsp Distilled Malt Vinegar

1. Begin by making the Sauce. Ideally, you’ll leave this to rest and marinade for at least an hour before serving, but you can always do it for longer. Place the Red Peppers, Chillies and Garlic into a blender along with two tablespoons of water, and process until smooth and paste-like.
2. Into a medium sized saucepan, add the Olive Oil, Sugar and Vinegar, and begin heating it, until it begins to boil. Once bubbles begin to form, add the Chilli and Pepper paste and simmer for around twenty minutes, or until the mixture has reduced by half. Pour into a jar or bottle, and then leave until chilled.
3. Sprinkle each half-fillet with a little Salt and Lime Juice, before rolling up and securing with a wooden cocktail stick, and set aside for half an hour. Before grilling, rub some Sugar over all.
4. Cook under a grill for four or five minutes, or until cooked through and the Sugar has caramelized on the outside
5. Serve fresh off the Grill, with the Sweet and Sour Sauce poured over.

Photo Courtesy of: adactio

Diet Tip: Sugar Cubes!

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Sugar Cubes

Because I think it would be too difficult to completely eliminate sugar from my diet (I do run a bakeshop, after all), I’ve been looking for ways to lessen my intake of the sweet stuff. And here’s one I’ve been particularly pleased with: sugar cubes!

Here’s the thing about sugar cubes: they’re like pre-portioned sugar, so you know exactly what you’re getting in one or two cubes. One sugar cube is approximately equal to 1 1/2 teaspoons of sugar, and contains around 25 calories (sometimes less, depending on the size of the cube). Sugar cubes were invented by Jakub Krystof Rad, whose wife was tired- literally- of having to cut into sugar “loaves”, which is how most sugar was available in those days (the 1840s). Before packets came along, they were considered the most convenient way of carrying a bit of the sweet stuff around.

So when I have cornflakes for breakfast, I no longer bring out my jar of sugar, spooning away with abandon. Now, I add 3 cubes to my bowl of cereal- and I know I’m only adding 75 calories to my breakfast. Isn’t that cool?

And as for packets- I suppose they could work the same way, but where’s the fun? Sugar cubes can be made into sculptures, colored, and- of course- left out for Santa’s reindeer on Christmas Eve. Then there’s the classic scene in Moonstruck, when Cher and her father toast her engagement by dropping sugar cubes in their champagne glasses (a classic champagne cocktail recipe, apparently).