Bruce Tretter | Gotta Eat, Can't Cook

Posts Tagged ‘Bruce Tretter’

June 12th, 2024

Blog, Fitness Food, Fitness/Health, Fruit

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Bananas Are Good Food!

I’m sure you’ve seen pop-up ads like this…
Weeping Banana

…that appear when you pull up a recipe or just about any resource regarding health, diet, or nutrition online. For some reason – and I haven’t yet found a single one that makes any sense – bananas have been given an unfairly deserved bad rap. On the flip-side, bananas are one of the most consumed foods in the world and the number one consumed fruit in the U.S. That alone is a good sign that common sense does sometimes – very appropriately – rule the day.

Here’s a simplified nutrition diagram and…

Banana nutrition graphic

…USDA nutrition table both from Very Well Fit: Banana Nutrition Facts and Health Benefits.

USDA banana nutrition facts

Bananas are considered a carbohydrate because of their ~14 grams of sugar per serving, but that sugar is counterbalanced, just as it is similarly in other fruits, by 3 grams of fiber per banana serving. That fiber helps delay sugar absorption in your body and thereby reduces the need for high insulin production in the pancreas to transport that sugar to cells for energy or send a message to the liver to convert any excess sugar to fat.

Bananas are probably best know for their potassium content, though they are not among the 17 or so foods highest in potassium content. I saw a terrifically concise piece on potassium in a Medical News Today article online (link below) that read: “Potassium’s primary functions in the body include building muscle, synthesizing proteins, controlling the electrical activity of the heart and maintaining acid-base balance. Potassium is needed for maintenance of total body fluid volume, keeping electrolytes in balance and ensuring normal cell function.” That last line is pretty important regarding potassium’s ability to reduce muscle cramping during and after exercise.

Bottom line, bananas are good food, and I’m a big fan. Next couple posts will show some of my favorite ways to enjoy bananas: 3-ingredient banana ice cream and as part of a summer fruit salad.

Images of banana ice cream ingredients and banana added to summer fruit salad

In the meantime, here are some more banana nutrition links:

Healthline: Bananas 101: Nutrition Facts and Health Benefits

Medical News Today – 2 articles: one about health benefits of potassium that includes a list of other potassium-rich foods and another about health benefits, risks, and banana nutritional facts.

About Health – informative article titled “Do Bananas Cause Weight Gain?”

June 3rd, 2024

Blog, How To & Tips, Special Recipes

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Easy Homemade Vanilla Extract

Picture book recipe shows how to make homemade vanilla extract

I’m a BIG fan of real vanilla extract. I love how it enriches the flavor of whipped cream, desserts, fruit pancakes, warm fruit toppings, breakfast cereals and much more as shown in a few examples below.

You’ll notice I’m using commercial or store-bought vanilla extract in the pictures above. Nothing wrong with that – except that the price shot through the roof years ago and is still high. The reason: Madagascar, the largest and most popular producer of vanilla beans, experienced storms, deforestation and labor shortages that meant that vanilla bean supply couldn’t meet worldwide demand (actually, vanilla beans aren’t real beans, like string beans, but are the fruit of the vanilla orchid).

.For me personally, that supply/price problem was a great nudge to learn how to make vanilla extract on my own – and it’s all very easy. All you need are vanilla beans, liquor that’s at least 35% alcohol content (70 proof), a container to pour off excess alcohol if you’re using a full bottle, sharp knife, cutting board, and then masking tape and a pen to mark the date, as shown below.

The toughest part of the whole process is ordering vanilla beans, which I recommend you do by searching “how to buy vanilla beans” online. Here are some links I’ve used: Beanilla and Amazon.

The next step is deciding what flavor of 80 proof (40%) alcohol to use: rum, bourbon or vodka. I’m a big fan of either rum or bourbon for their added flavor.

After that, it’s just cut into the vanilla beans to expose their flavorful middle where the small black seeds are, put the beans in the liquor bottle, close the bottle, mark the date you put the ingredients together with masking tape and a pen and store the bottle in a cabinet for at least 3 months to allow the vanilla flavor to infuse the alcohol.

Click this link or any picture on this page for step-by-step picture book directions – and enjoy!

May 17th, 2024

Bar Drinks, Blog, Food & Drink Reviews

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Uniquely Flavorful, Locally Made Branford (Rice) Vodka

I love finding local flavors I can bring home when I’m on the road, like Branford vodka, made in Branford, CT, by the two guys not in neon above.

What distinguishes Branford vodka is that it’s made with Asian rice, which gives it the uniquely fused Japanese sake and grain-based vodka flavor. I was sold on that full flavor after tasting a room temperature sample at Val’s Putnam Wines in Greenwich, CT. That flavor, though, only rocket-shotted after I chilled the bottle in the freezer at home and then enjoyed it in a frozen glass.

Funny thing: as I was leaving Val’s last Friday evening, the woman behind the counter, Arona, said to the Branford owners, “Maybe that guy (me) can help you get your brand in North Carolina.”

Right on, Arona (I hope I spelled your name correctly)! I’d love to help and know even better that many others would love the flavor!

April 24th, 2024

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Condiments, How To & Tips, Salad Dressings, Salads & Salad Dressings, Snacks

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Quick & Zesty Homemade Ranch Dressing – All in Pictures

As you can see in the graph below, Ranch Dressing was the number 2 most sold condiment in the US between 2019 and 2021. I can’t imagine that position has changed in the meantime.

The Quick & Zesty Ranch Dressing you see here is what I call a “base recipe” from which you can improvise however you like – flavor rules! – and I’ll provide guides about how to do that soon. The ingredients, shown below, needed to make this Ranch Dressing are all commonly found, require no cutting or chopping and are a lot more wholesome…

…than the ingredients you typically see printed on labels of store-bought Ranch Dressings, like those shown below. (By the way, the mayonnaise I’m using, far left in the picture above, is homemade, which you can see how to make by clicking this link. The yellow comes from added turmeric powder.)

Once you have the ingredients good to go, all you have to do is put them together,…

…mix them well and then let the dressing rest in the refrigerator for at least 30 minutes to bring out the full flavors of herbs and spices you use.

Click this lin k or any picture on this page for picture book Quick and Zesty Ranch Dressing directions, and enjoy!

April 4th, 2024

Blog, Condiments, How To & Tips, Special Recipes

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Homemade Tomato Ketchup: “Super” Easy, Fully Flavorful, All in Pictures

As shown in the Statistica graph below, ketchup was the number 3 selling condiment in the US between 2019-2021. I can’t imagine that’s changed between then and now.

At the same time, as shown in the images of store-bought ketchup nutrition/ingredient labels below, most of those store-bought ketchups contain about 1 teaspoon of sugar per tablespoon of ketchup (3 teaspoons = 1 tablespoon).

Through most of my adult life, I’ve backed off ketchup mostly because I found it too sweet. But then, not too long ago, I found a sugar-free ketchup at a fresh food market in Easton, Pennsylvania. And though I loved the taste: fresh, zesty and rich tomato flavor, I wasn’t too hot on the price, something like $8.00 for the bottle you see below – and I found that price consistent for similar sugar-free ketchups on other store shelves across the country.

So, how ’bout I learn to make it on my own?

First step, find a decent recipe on line, like the one you see here from Tastes Better From Scratch.

As noted in red above, though the recipe above looks perfectly fine (thanks, Lauren!), I improvised (any recipe is only a guide) by:

using crushed tomatoes because I like that better than tomato sauce
cutting the sugar amount from 4 tablespoons to one tablespoon
skipping water – no flavor – and because I used a can of crushed tomatoes (14.5 ounces) that was almost twice the size of the 8 ounce can of tomato sauce called for in the recipe above
cutting out the salt because I didn’t think it needed it
skipping the onion powder because I didn’t have it on hand and, instead, used 1 full teaspoon of garlic powder
added 1/4 teaspoon of ground clove because I love that flavor
skipped the red pepper/hot sauce just to find out how the ketchup would taste without it – I could always add either later

Bottom line: here’s what I came up with that’s “super” easy to make (no cutting needed), low in sugar and salt, and, most importantly, fully flavorful – that you can see how to make by clicking this link!

March 13th, 2024

Blog, Cycling Food, Fitness Food, Vegetables

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Microwave Cooked Broccoli & Tuna in Lighter Alfredo Sauce – Easy & All in Pictures

Here’s another recipe we worked on together through AARP-sponsored “Gotta’ Eat Well” senior citizen kitchen empowerment at Eastway Rec. Center in Charlotte last Thursday. As I told an engaged group of women, who have become a band of “let’s make something fun & flavorful” friends, making microwave cooked broccoli and tuna in a lighter Alfredo sauce is just one very easy and fantastically flavorful way to take microwave cooked broccoli from simple to exciting!

Here’s what you need for ingredients:

As shown in the ingredients picture above, the key to making the lighter Alfredo sauce is substituting heavy cream with evaporated milk and using fat-reduced (“lite”) cheese with no loss in Alfredo sauce flavor or creamy texture. Here’s a nutrition label comparison showing that ounce for ounce, heavy cream contains more than twice the calories and five times the fat as evaporated milk (1 ounce = 2 tablespoons; you have to double the numbers you see in the heavy cream label to make an equal comparison with evaporated milk).

Click any picture on this page for a complete, easy-to-follow step-by-step picture book recipe.

March 11th, 2024

Blog, Fitness Food, Salads & Salad Dressings

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Senior Kitchen Empowerment Progress and Fresh 5-Ingredient Nonfat Yogurt Salad Dressing

I’ve mentioned before here that I’ve started working with AARP and Eastway Rec. in Charlotte, NC, to provide skills to senior citizens, like me, so that they can empower themselves in the kitchen and make quality of life/life-promoting foods on their own. We’ve only had 5 sessions together, but we’ve already max’d out attendence and gotten positive feedback from those participating that they’re actually using the demo recipes and techniques at home. That’s where the rubber hits the road!

Here’s one of the recipes we worked on last Thursday: Fresh 5-Ingredient Nonfat Yogurt Salad Dressing, which is an easy way to change the flavor and calorie content of the fresh 5-ingredient salad dressing shown in the previous article: Fresh 5-Ingredient Salad Dressing.

All you have to do is replace oil with nonfat yogurt. See the nonfat plain Greek yogurt to oil nutrition fact label comparison below and note that a serving of nonfat plain Greek yogurt is 1 cup (8 ounces) while a serving of oil is 1 tablespoon (1/2 ounce). That means that 1 cup (8 ounces) of oil contains 1920 calories and 224 grams of fat as compared to the cup (8 ounces) of nonfat yogurt shown below containing 130 calories and 0 grams of fat.

Here are the ingredients needed to make this dressing. Though any nonfat plain yogurt will work to make this dressing, I like using nonfat plain Greek yogurt for this dressing for its high protein content, thick texture, and rich flavor.

Click any picture on this page for a complete, easy to follow step-by-step picture book recipe.

March 6th, 2024

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Cycling Food, Fitness Food, Hiking Food, How To & Tips, Running Food, Salads & Salad Dressings

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Easy Fresh 5-Ingredient Salad Dressing Picture Book Recipe

About a month ago, I posted this extremely easy-to-make Instant 5-Ingredient Salad Dressing that’s so versatile, it goes great, of course, on salads, but also on pasta, rice, sandwiches, cooked vegetables – imagination is your only limit.

This post is about how to make that dressing fresh-er just by substituting garlic powder with fresh garlic.

I’m a big fan of fresh garlic for its rich, bold flavor – and its broad spectrum health benefits that include: improved immune system, lowered blood pressure and cholesterol, cancer prevention, improved athletic performance – and more (for more details in short, easy-to-read form, click this Spice World link).

Two quick practical tips about fresh garlic. First, choose fresh garlic bulbs, like the one shown below, that are firm to a hand squeeze, heavier in weight (more water content) and show no signs of dark grey mold under the skin or green shoots growing out of the bulb.

Second, to make peeling the garlic skin easy, which is the least fun part about dealing with fresh garlic, first crunch the individual garlic cloves with a forceful press and satisfying garlic skin pop using the side of a wide-bladed chef’s knife, as shown here.

Once you chop the fresh garlic, as shown briefly below, the rest is all down hill. Just add mustard, ground black pepper, vinegar and yogurt.

Peeling the skin off a fresh garlic clove, then slicing and chopping that fresh garlic clove

You can see all the above – and more – by clicking this link for the complete Fresh 5-Ingredient Salad Dressing picture book recipe.

February 15th, 2024

Blog, Dessert

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Easy-to-Make, Explosively Flavorful Chocolate Pudding

Explosively flavorful fresh chocolate pudding – with added chocolate chips (absolutely add them!): It’s far better than anything you can buy in a store and about as close to chocolate heaven as you can get – and still be on this Earth.

Here are the needed ingredients – all real, nothing fake.

2 tips regarding this recipe – or any pudding recipe:

1. Cook using low-medium heat and stir the pot often making sure to scrape the pot bottom surface to keep the milk, as it warms, and cooking pudding from sticking to the pot, which both keeps the pudding from burning and makes cleaning the pot a lot easier.

2. Although they’re optional, I like adding rich dark chocolate chips to the pudding for an added punch of chocolate flavor and like adding those chocolate chips after the pudding has cooled to just warmer than room temperature so that they also add comfortably chewy texture to the pudding.

Click this link or any picture on this page for picture book directions that show how to make this fresh chocolate pudding – and enjoy!

January 24th, 2024

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Cycling Food, Fitness Food, Hiking Food, How To & Tips, Running Food, Salad Dressings, Salads & Salad Dressings

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Instant 5-Ingredient Salad Dressing Picture Book Recipe

Last post mentioned work I’ve just started with AARP (American Association of Retired People) and Eastway Rec. Center in Charlotte, NC, to help senior citizens empower themselves in the kitchen to make life-promoting foods.

The first recipe we made together was the Instant 5-Ingredient Salad Dressing shown below, which is just as incredibly versatile as it is easy to make.

First, a quick back story. The first time I ever made this recipe was with a group of fellow veterans who were turning their lives around through Veterans Incorporated (Vets Inc.) in Shrewsbury, MA. One of the guys in the group, a fellow Navy veteran – and terrific character, chimed in when I listed the seven ingredients I intended to use: garlic powder, salt, ground black pepper, mustard, honey, vinegar and oil.

“Why do we need the added salt and sugar? A lot of guys here have diabetes and/or high blood pressure. We don’t need that _____(4-letter word for “stuff”)!”

I get blunt beautifully and had to agree about the added salt and sugar. But this was the first recipe I was rolling out with these guys and first time I’d ever met them. My inner thought: “Fine, I’ll cut the salt and honey – but, boy, this dressing’s gonna’ taste like crap.”

I quickly made the dressing and asked the guys to taste a spoon of it full-on before I tasted it myself. The stunner? They loved it – and so did I.

Not only does this dressing taste great (most important), but it’s also incredibly versatile. As shown in the few sample pictures below, it goes great on any kind of warm or cold salad, over cooked vegetables, meat, chicken, fish, pasta, rice – imagination is your only limit.

Here are the ingredients needed to make this salad dressing. You’ll actually see six ingredients below because I often use two different types of vinegars for added flavor, which you certainly don’t have to do.

Click this link or any picture on this page for a complete step-by-step picture recipe that includes information about the sourness of different vinegars and why this recipe is considered low in both salt and sugar.