In my recent trip to Florida, I stayed a few days on a house hosted by this gracious Cuban guy who cooked great breakfast and one day we prepared malanga fritters. Then I when to some food markets and local produce stores to find produce that was new at least for me. 

​What is Malanga root? It is a potato like vegetable, a staple in Cuba and Puerto Rico, that grows in the Caribbean, part of South America and other tropical parts of the globe (it ‘s also being cultivated in Florida and California). It has an elongated shape and the skin is bumpy and patchy, brown. The flavor is nutty and earthy with a waxy, starchy consistency when it's prepared. A 1/3-cup serving of cooked malanga contains 70 calories; along with 3 grams of fiber and 1 gram of protein (while same amount of boiled potato has 45 calories and 1 gram each of fiber and protein).  How to cook with Malanga? It cannot be eaten raw because it can be toxic (contains calcium oxalate), but cooking eliminates the chemical. Malanga is easily digested and is often used in baby food. It is usually prepared mashed, baked, boiled, sautéed or deep fried. Malanga flour can be used for baking.  

​I also have the chance to taste for the first time the exotic dragon fruit or pitaya. Originally from Central America and north South America and cultivated also in Southeast Asia, Australia and US, it’s hard to find in the Argentinean market.  And I loved its eye catching pink color and its refreshing taste. It’s a fruit of the cactus family with a leader exterior and a juicy flesh that can be white or red with tiny black seeds (similar to kiwi seeds) that contain small amount of monounsaturated and omega 3 fatty acids (similar to kiwi seeds). Dragon fruit and other exotic fruits are gaining popularity in many cuisines worldwide.  Dragon fruit is promoted as a superfood, but like many other fruits full of antioxidants, fiber and vitamin A, C and potassium.  

Finally, I came across of the widest selection of citrus fruit I have ever seen! Florida is a synonymous of citrus. My favorites were the tangerines or mandarines, specially the Pixie variety (though is an hybrid originated in Southern California). Mildly sweet, seedless with a medium-orange flesh and easy-to-peel. Also, I love blood oranges and tangerines with red colored flesh as they add great color to salads. Perfect for our picnics at the beach!

Whenever you have the chance to travel, don’t miss the chance of going to local food markets to become familiar with foreign vegetables and fruits. When I was a child kiwi and mango where exotic (actually didn’t knew they existed) and now are commonly found in most supermarkets around the globe. 

En Español

National Nutrition Month ® 2017 theme “Put your best fork forward” remind us that each bite counts and invites us to cook more at home. Considering that home cooked meals are usually healthier, teaching kids how to cook becomes a life saving skill we can help develop. The benefits of involving kids in the kitchen are short and long term: it helps broaden their palate, cultivates an appreciation for real ingredients, builds math skills and develops confidence. Plus, it’s a lot of fun! I have great memories of my mom and I cooking together and I’m now passing down the tradition to my 4-year old daughter. Parents may be afraid that cooking with kids will just mean more mess and more time. So, here are some tips to help parents get started:
​
1. Plan ahead and start small. You may need more time when cooking with kids, especially at the beginning and with younger kids.  Choose one meal per week for which a child can be kitchen helper. Invite kids to be part of the recipe and ingredient selection. You may want to start with an easy side dish or dessert.

2. Find doable, age-appropriate tasks. It varies from child to child, but the following are some of the tasks they might be able to do at different stages:
​     2-to 3-years old: mixing and pouring ingredients, stirring and mashing, washing and drying produce, picking fresh herb leaves off stems and ripping them into small pieces, tearing up lettuce, peeling fruit with hands (tangerines, bananas), kneading dough, brushing oil with a pastry brush.
         4- to 5-years old: all of the above plus cracking eggs, using a pepper grinder, measuring dry and wet ingredients, decorating cookies.
       6- to 7-years old: all of the above plus whisking, grating, peeling, dicing and mincing fruits and vegetables (with supervision), greasing pans, shape patties and meatballs, plating.
      8- to 9- years old: continue with the above tasks or decide if they are ready to take on more sophisticated tasks to follow an entire recipe and cook on a stove with supervision.
       10- to 12- years old and up: after assessing how careful they are with heat, sharp tools and food safety, they might be able to work independently in the kitchen with an adult in the house.

3. Accept that not all children like to cook.  In this case, they can help grabbing ingredients, washing produce, setting and clearing up the table, tasting dishes for seasoning. Their curiosity and interest in the kitchen may change over time.

4. Safety is a priority. An adult should always supervise cooking until you are certain that your child is old enough to handle the responsibility. Part of cooking with kids is teaching them kitchen and food safety.

5. Consider this experience as an investment! These mini chefs are more likely to eat what they made and become more audacious in trying new foods. Plus, by the age of 12 they can help prepare dinner before you get home.  And by the time they leave home, you’ll feel good knowing they don’t need to rely on delivered or frozen dinners. 

En Español

​Who would imagine a store where you pick your groceries and just leave without going to the cashier? The future is now. Tech companies, supermarket chains, and thought-leading visionaries are working to reinvent your trip to the grocery store. It's been years of people going to one supermarket for all their shopping, but that is changing:
Online, personalized purchases.According to the Nielsen Global Report, “The Future of Grocery”, one-quarter of online respondents say they order grocery products online, and 55% are willing to do so in the future. Growth of online grocery shopping is driven in part by the maturation of the digital natives—Millennials and Generation Z. They are not just calling to order groceries, they better use the seller mobile app. Online retailers can fulfill unique customer needs, such as the desire for better-for-you foods as well as specialty-needs products.  Additionally, in the last couple of years, the market has been flooded with app-based grocery delivery companies like Instacart, AmazonFresh, Google Express App, which basically pick food from a variety of vendors and have it delivered to your door. So, will clicks replace bricks? Not so fast. For many food buyers (including myself), there are powerful sensory experiences we don´t want to lose, like smelling freshly baked bread or checking for freshness of perishable products. At least for now, that is impossible to replicate online.  
Smart carts & shopping apps. To compete with online purchases, some retailers are working on a prototype that is not new, tablet-laden smart carts with kinetic and body recognition sensors, which can provide aisle maps, calculate the best route through the store, tick items off your shopping list, give you recipe recommendations, and even save you for pushing a heavy cart. On the other hand we have lots of available grocery shopping apps in our smart phones like Anylist, Buy Me a Pie!, Grocery iQ and some retailers own apps. These are designed to create grocery shopping list, share lists with others, use coupons, find deals, store recipes and organize your meals. 

​Cashier-less stores.Amazon Go, an innovative concept that’s being piloted in a downtown Seattle grocery store that lets customers walk in, grab food from the shelves and simply walk out again, without ever having to wait in a checkout line, no cash or credit cards, just you need your phone and the company account. Walmart already launched (in two locations) the app Scan & Go where customers scan items with their phone as they shop, pay via the app and show the receipt from their phone on their way out.  
Recreating the supermarket experience. Companies are focusing on how to create an experience, a reason to come to the store (considering that potential customers are doing groceries online). Some supermarkets offer wellness and health services, while others have brew pubs and restaurants inside to attract millennials. 

​

​While I was creating recipes for Food and Nutrition Magazine (FNM), I realize how important is to get a nice strong image to make your creation shine and to inspire others to cook healthy foods. I don´t intent to be a professional food photographer (like the ones from FNM)  but with some basic photography knowledge, lots of practice and some tricks food images can get a lot better (I´m still practicing).  For bloggers, mouth watering food pictures can attract more traffic to their website.  So, here I share the more useful tips I´ve learn when taking food images:

1. KNOW THE BASICS. Get to know your camera and practice the principles of light exposure, color, and composition. When you start using the manual mode of you camera you get really creative. There is a tendency in food photo to shot wide open and create blurry backgrounds to draw the attention of the viewers to the most important part of the dish. But in some cases you may need a little more background in focus, if nobody will be able to recognize the elements in the background, that shallow deep of field may not work.
2. USE NATURAL LIGHT.  The best light for food photography is the light that you don´t even notice when looking at the picture. You want it as natural as possible. Move around and don´t be confined to the kitchen. A simple window is most of the times a nice diffused light source. Food shot in direct light may look harsh and flat. If the light coming from your window still makes harsh shadows and highlights you can use some white linen curtains to soften. You can also use a white foam board to bounce light back onto the plate and reduce shadows.  Never use built-in flash!
3. CHOOSE PROPS CAREFULLY AND VARY THE BACKGROUND. Play with a variety of plates, bowls, glasses, flatware, and napkins (or remnant fabrics) in different shapes, sizes, and colors to make your image pops. You can create modern, rustic or French bistro styles: for a modern style choose swoop Asian bowls with white or black colors for a clean background, for a rustic style wooden backgrounds made of reclaimed wood are perfect, and for a French Bistro style you can use a marbled pastry board and a linen tablecloth and build the look with vintage silverware. Just don´t overdo your prop to avoid distracting backgrounds.
4. PREP YOUR FOOD. Food stylists carefully put food on a plate with tweezers! So, try to get your shooting dish as perfect as you can. On the other hand, a bit of mess like cookie crumbles can be as effective as a clean plate, it makes it more real and appealing. Delicious dishes are not always good for pics, don’t just consider the finished product on the plate and look at the ingredients—perhaps a shooting of the ingredients or a “work in progress” shoot are sometimes more interesting .
5. PLAY AROUND AND FIND THE BEST ANGLE. Camera angle is what creates a sense of depth, perspective and scale. Food generally looks good with overhead shots, but you may prefer a 45° degree or a 90° angle from the table depending on the dish. A stack of pancakes will look better from the side (90° angle), while a slice of pizza may look better with an overhead shot. Never shot a dish from only one angle. Frame your dish carefully, not too close or too far away. Try to walk around your plate to capture lighting from different angles and then chose the favorite later. As you can see, the perfect photo takes lots of shots! Never give up..practice, practice, practice.   

On Sunday evening I thought that I should start my week full of energy, so I made this delicious, slightly sweet bread. Ideal for Holiday baking too! It´s an easy, one bowl, no-mixer batter. Ready in less than 1 hour. Here is the recipe:

Ingredients:
1 1/2 cup flour
2 teaspoons baking powder
3/4 cup unsalted butter
3/4 cup superfine sugar
3 eggs, beaten
1 tablespoon lemon zest
1 tablespoon lemon juice
1/3 cup pistachios, finally chopped

Lemon glaze: 1/2 cup superfine sugar, 1 tablespoon lemon juice (or as needed for consistency)
1/3 cup pistachios

Directions:
Preheat oven to 350 degrees F.  Grease and flour an 9x5 inches loaf pan and set aside.
In a large bowl, sift the flour with the baking powder. Mix in the butter, sugar and eggs and stir until ingredients are just combined. Add the lemon zest and juice and pistachios. 
Put the mixture in the pan and cook in prehated oven for 40-45 minutes until firm and golden brown. 
Let cool in the pan for 10 minutes and then transfer to a rack. 
For the glace: mix sugar and lemon juice in a small bowl until obtaining a thick paste. Spoon the glaze over the bread and sprinkle with pistachios. Serves 12. 

I had it with a fresh homemade orange and peach juice!

-Romina

From South America: 4 facts you need to know about Peruvian Maca
A friend of mine asked me: “Is it good to take maca? ..the vendor at the healthy food store said it has a lot of benefits”. Even though I practice in South America, I just said the truth: “I don´t know!” and started to look for some evidence. If you -just like me- didn´t know about maca, here you have the facts:

1. Maca is a root that grows in Perú. Its biological name is Lepidium meyenii and it´s a small turnip-like root that has been cultivated for thousands of years in the Peruvian Andes by the Incas. Now, maca powder is promoted globally by natural products companies as a superfood. There are different types of maca, being yellow, black, and red the most common kinds. Some maca has been imported to China, but it´s believed that Chinese maca is of lower quality. Maca powder contains carbohydrates (65-75%), proteins (9-13%), lipids (0.6-0.9%) and fiber (4-8%, mainly cellulose and lignin). It is high in copper (10 grams of powder equals to 30% of DV) and good source of vitamins C and B6, iron, calcium, potassium and manganese. It also contains trace elements, plant sterols and glucosinolates (compounds believed to have anticancer properties). The main bioactive substance is said to be an alkaloid known as macaridine.
2. It is promoted as a revitalizing and believed to give a burst of energy, sort of a Latin American ginseng. The most applauded attributes (yet, to be confirmed) of this ancestral root are:
   • Increases endurance, libido and fertility and improves general hormone balance
   • Alleviates depression and improves cognitive function
   • Strengthens the immune system and delays aging of the skin tissue and other organs of the body
3. It can be taken as a supplement or as a food ingredient:  maca products come in a variety of presentations like maca root powder, gelatinized maca, capsules and liquid extracts.  Many online companies sell organic and responsible sourced, high quality maca. A pouch with 8 oz of maca powder costs about $10-15. You can also find in health food stores maca powder mixed with other products like organic cocoa. What about dosage? The daily recommendation is 1 to 3 teaspoons of maca powder. It can be added to juices, yogurt, smoothies, soups, salads and baked goods.  It has a nutty and earthy taste.
4. There is some evidence but we need more: a recent doble blind randomized controlled trial evaluated the effects of maca on fertility in healthy adult men. They found that sperm concentration and motility showed rising trends compared to placebo even though levels of hormones did not change significantly after 12 weeks of trial. But, it was a pilot study with a small sample (20 subjets). A similar trial concludes that maca root may alleviate antidepressant-induced sexual dysfunction in postmenopausal women. The mechanism by which maca exerts its aphrodisiac and fertility-enhancing properties is unclear, but might be related to an androgenic mechanism that does not affect hormone levels. A recent narrative review, from Peruvian scientists, suggest that each type of maca has different biological effects, as black maca is more effective in terms of production of sperm, memory, glucose control and physical endurance, while red maca has beneficial effects on benign prostatic hyperplasia and osteoporosis. However, more rigorous clinical studies are needed to confirm maca´s role in metabolism, their benefits and its potential toxicity.

In brief: maca root is an ancient food that can be used as a supplement with potential benefits on general health, mainly stamina and libido, but more data is needed before recommending its general use.

-Romina
 
REFERENCES

1. Melnikovova I, Fait T, Kolarova M, Fernandez EC, Milella L. Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. Evidence-based Complementary and Alternative Medicine: eCAM. 2015;2015:324369. doi:10.1155/2015/324369. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4569766/
2. Dording CM, Schettler PJ, Dalton ED, et al. A Double-Blind Placebo-Controlled Trial of Maca Root as Treatment for Antidepressant-Induced Sexual Dysfunction in Women. Evidence-based Complementary and Alternative Medicine : eCAM. 2015;2015:949036. doi:10.1155/2015/949036. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/?report=reader
3. Gonzales GF, Villaorduña L, Gasco M, Rubio J, Gonzales C. [Maca (Lepidium meyenii Walp), a review of its biological properties]. Rev Peru Med Exp Salud Publica. 2014;31(1):100-10.  [Article in Spanish]

Do you know that Argentineans are descendants from immigrants, mainly Italians?  Actually, Argentina is the largest country with more Italians outside Italy. That came from the current migrations in war times, from 1857 to 1940. Almost anyone has an Italian relative, my dad has born in Italy. That´s why every year, during the "Italian Summer", we celebrate the Italian Cuisine Week. Mangia che ti fa bene (a common expresion that means something like eat to be well) is the theme for this year. The celebration consist in big discounts and special events at true italian restaurants in Buenos Aires. Here you will find a list of the participating restaurants
The Italian Cuisine Week ends on Sunday 30th with a great event with cooking classes and free samples at NAVE MAYOR, USINA DEL ARTE, la Boca. 

Buenos Aires Market: a must for foodies

A lovely spring-like weather (we are in late fall now) make it ideal to spend time outside and visit another edition of Buenos Aires Market (BAM). This is a farmers market where more than 70 food producers exhibit their products over Saturday and Sunday. It is held once a month in an itinerant place in Buenos Aires City. Lots of local and regional, organic and gourmet products are available to taste (I love free samples!), to eat on the go and to buy at discounted prices.  Here, my top five of BAM:

1.       Food trucks. American style food trucks are now trendy in Buenos Aires. In BAM you can find gourmet food trucks like Paraje Arevalo and BA truck (with Chef Abdala delicacies like goat tagine) among others. They are great opportunities to taste fine dishes while avoiding their expensive onsite restaurants.

2.       Breads. I love bread (as much as my 3 old daughter) and specially if it´s crusty artisan bread like the one from L´ epi a typical French bakery with 2 locations in Buenos Aires. There are other bread vendors in BAM, but this one was my favorite. I picked the traditional baguette, focaccia and parmesan cheese flavored bread. I´ll try pastries next time, but I´m sure they are yummy.

3.       Drinks. It was unusually hot by this time of the year and I needed something fresh. There was a truck of Terma giving away free herbal lemonade. You will find lots of natural flavored waters, teas and fruit smoothies made to order. Also, there are some artisan beer vendors (place to be for most husbands)

4.       Olive oil. Straight from Mendoza and La Rioja, you can buy high quality olive oil at a discounted rate. Olives and vegetables in olive oil were also at a good price. I bought some delicious artichokes hearts.

5.       Papines or Andine potatoes.  These are small potatoes (fingerlings) native from the Andes region, like the North of Argentina, where more than 100 kinds of potatoes and little potatoes are produced. They come in different shapes and colors (like lilac, blue, yellow, red and green) adding visual interest to any plate, with a nutty and earthy flavor.


Stay tunned for the next BAM edition. 
-Romina

Every May and in many countries, celiac disease associations gather efforts to increase awareness about celiac disease and to educate the public about early diagnosis and the gluten free diet, its only treatment (that has to be planned by an expert dietitian) 
In Argentina, Celiac Disease Day is celebrated on May 5th
In Uruguay and Chile, Celiac Disease Day in on May 6th
In Europe is on May 16th (in Spain is on May 20th), while in the United Kindom Coeliac Disease Week is on May 11-14th. 
In the US, the National Foundation for Celiac Awareness, puts together lots of free resources from e-cooking books to live webinars. 

A recent article, “Applying the Precautionary Principle to Nutrition and Cancer” (Gonzales, 2014), was published in the Journal of the American College of Nutrition with guidelines for eating and cancer prevention. What is new about the report is the recommendation to limit or avoid milk and dairy products as part of a more plant based diet to prevent cancer. The evidence comes from the 2007 report of the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) and other evidence sources published after the WCRF/AICR report. The authors say that people cannot wait for evidence based consensus and that families have to act now on the best available evidence. So, they developed 6 dietary principles (see box) in which evidence of dietary influence in cancer risk is substantial, even if not conclusive. The report lists 6 guidelines that recommend eating more vegetables and fruits, more soy products, little or no alcohol, little or no dairy and red meats and avoidance of meat that has been fried, grilled or broiled.

SUGGESTED DIETARY GUIDELINES FOR CANCER PREVENTION*:
1.       Limiting or avoiding dairy products may reduce the risk of prostate cancer.

2.     Limiting or avoiding alcohol may reduce the risk of cancers of the mouth, pharynx, larynx, esophagus, colon and rectum, and breast.

3.       Avoiding red and processed meat may reduce the risk of cancers of the colon and rectum.

4.     Avoiding grilled, fried, and broiled meats may reduce the risk of cancers of the colon, rectum, breast, prostate, kidney, and pancreas. In this context, meat refers to red meat, poultry, and fish.

5.      Consumption of soy products during adolescence may reduce the risk of breast cancer arising in adulthood. Soy products may also reduce the risk of recurrence and mortality for women previously treated for breast cancer.

6.     Emphasizing fruits and vegetables in your diet will likely reduce the risk of several common forms of cancer.

* Note that this review specifies suggested dietary guidance in which evidence of a dietary influence on cancer risk is substantial, but not necessarily conclusive



It is not new that there are many advocates for a diet that totally excludes dairy products –milk, yoghurt, cheese and butter- arguing that this helps to stop cancer cells from growing, especially hormone-related cancers such as prostate, testicle and ovarian cancer (see the Milk article in the latest FNM). But, what says the evidence? Studies that investigate a link between dairy and cancer are inconclusive. Some research shows an increase in the risk of developing prostate cancer (Li-Qiang Qin 2009), while others show possible protective role of dairy products on colorectal cancer risk (Murphy, 2013). And, consumption of dairy products has not been identified as a risk factor for breast or other types of cancer (Pala, 2009).

Despite evidence limitations, when it comes to milk and dairy, the article published in the JACN suggest: “Limiting or avoiding dairy products may reduce the risk of prostate cancer”. It was found that eating 35 grams of dairy protein (more than 4 cups of milk) increases the risk of prostate cancer by 32%. It´s believed that the mechanism to increase prostate cancer risk is the ability of a large oral calcium dose to suppress vitamin D activation and the tendency of milk to increase serum insulin-like growth factor-I (IGF-I) concentrations.

The authors acknowledge disadvantages of this recommendation and suggest eating other sources of calcium (leafy vegetables, legumes, and calcium-fortified foods).  As a food and nutrition professional, I believe that the recommendation of limiting dairy for cancer prevention can be risky and confusing for the press and for the public, specially, because dairy products are the main dietary source of calcium, an essential nutrient for bone health and may even prevent colon cancer.  I think that, for now, we should focus on a total diet approach and recommend a healthy, well balanced diet (with more than 5 serving of fruits and vegetables daily). Calcium should be part of that diet, and milk is an important source of calcium.