September 21, 2007
Fall Is Great Time To Focus On Healthy Diet Rich With Seafood
October seems to be a transitional month. The hot, muggy days of September almost seem to slip into cool, crisper temperatures overnight. One day we are wearing sandals and the next we are donning sweaters. Taking brisk walks and participating in outside activities become much more enticing. It is a wonderful month to focus on your health while enjoying the fresh, cooler air.
Balance is the key to exercise as well as the foods we consume. For protein sources, the United States Department of Agriculture touts the benefits of including fish and seafood in our meal plans two to three times each week. October is National Seafood Month so it is a good time to kick off this healthy seafood habit.
Florida is a source of excellent seafood, aquaculture and marine life products. Florida's commercial fishermen harvest 98 different species with 2005 cash receipts totaling more than $165 million. Florida aquaculture producers farm a vast array of products with sales totaling $75 million in 2005. Tropical fish, aquatic plants and clams are the top three aquaculture operations. Florida seafood and aquaculture have an economic impact estimated at more than $1.3 billion annually.
Seafood is widely known for its omega-3 fatty acid properties. Many organizations support the benefits of its frequent consumption. According to the American Heart Association, omega-3 fatty acids can benefit individuals with healthy hearts as well as those who have heart disease. The United States Department of Agriculture’s www.mypyramid.gov website indicates there is evidence that eating fish rich in omega-3 fatty acids can reduce the risks of cardiovascular disease. A four year study funded by the National Institutes of Health, found that citizens 65 and older who eat fish at least once a week have a 60 percent lower risk of dementia, including Alzheimer’s disease.
There are lots of quick and easy ways to incorporate seafood into your family meals. Seafood is quick to prepare and it is important that you don’t overcook it for best taste and texture. The general rule is 10 minutes per inch of fillet thickness. So even if your meal preparation has to work around all the hustle and bustle of school, football, Halloween and plans for the upcoming holidays, you will find it easier than you think.
Here are some tips to easily include seafood in your meals without spending a lot of time in the kitchen or breaking the budget.
-- Buy Florida fish in fresh fillet or steak form for quick preparation. Fillets are normally bone-free and steaks are usually cut into serving sizes, making the prep time a snap. You can grill, broil, poach or bake with your favorite seasoning. Serve as entrée for your evening meal or flake into a salad for lunch.
-- Try different sizes of Florida shrimp and use for different appetizers or in main courses. Shrimp can simply be seasoned with garlic, lemon or other spices and broiled.
-- Prepare grilled kabobs that include your favorite veggies and Florida seafood. Serve with brown rice and/or whole wheat rolls for a complete healthy meal.
-- Florida oysters are abundant in fall and can be steamed, grilled, baked or broiled. They can be purchased both shucked and in the shell at your local market.
-- Tacos make a quick supper. Try using Florida fish, shrimp or crab in them.
Fall is also a great time for soups, stews, chowders and other comfort foods. Try this Red Sunset Clam Chowder for a special treat for your family.
Red Sunset Clam Chowder
2 bacon slices, cut into 1/2-inch squares
1/3 cup Florida onion, chopped
3 tablespoons green Florida bell pepper, diced
3 tablespoons Florida celery, diced
2/3 cup Florida potato, peeled and diced
1 8-ounce bottle clam juice
1 cup canned, diced tomatoes, with juice
1 1/2 dozen littleneck Florida clams, rinsed well
2 tablespoons fresh Florida parsley, chopped
salt and pepper to taste
Cook bacon in a 3-quart heavy saucepan over medium heat until golden. Reduce heat to low. Add onion, bell pepper, and celery. Cook until softened, about 5 minutes. Stir in potato, clam juice and tomatoes; cover and simmer 10 minutes. Add clams; cover and simmer 8 to 10 minutes, stirring occasionally or until clams open. Discard any unopened clams after 10 minutes. Remove pan from heat. Remove clams with tongs reserving a few clams in the shell for garnish. Detach clam meat from remaining shells and return meat to chowder. Stir in parsley, salt and pepper to taste. Note: The chowder (without the clams and parsley) can be made 1 day ahead. Bring chowder to a simmer then add clams and proceed as directed. Yield: 4 servings
Nutritional Value Per Serving: Calories 308, Calories From Fat 99, Total Fat 11g, Saturated Fat 3g, Trans Fatty Acid 0, Cholesterol 90mg, Total Carbohydrates 19g, Protein 33g, Omega 3 Fatty Acid 0.39g
For more information:
Phyllis McCranie
(850) 488-0163
mccranp@doacs.state.fl.us
