Food & Dining
Build a Better Burger PDF Print E-mail
News Releases - Food & Dining
Written by Everyday Health   
Monday, 30 June 2014 08:36

So, the stats are pretty unappetizing, but that doesn’t mean you have to swear off burgers for good. When it comes to chowing down on this barbecue favorite, it’s always better to go homemade, where you have complete control over the ingredients going in to your meal.

Follow these tips for a better-for-you burger:

•Go organic. To avoid additives and hormones, shop your local farmer's market for locally-sourced, organic meat products.

• Opt for lean turkey meat over beef. “Beef burgers add up fast in the fat department – especially saturated fat, which is important to keep track of for cardiovascular health and your waistline,” says Keren Gilbert, MS, RD, founder and president of Decision Nutrition. “Lean turkey meat has half the saturated fat of beef; make sure the label says at least 93 percent lean.”

• Increase moisture. “Lean turkey burgers tend to be dry since the fat content is low,” says Gilbert. “To up the moisture of your burger, I suggest adding onions, shredded zucchini, shredded carrots, or spinach.” These veggies also up the fiber content, helping you to feel more satiated, Gilbert adds.

• Add a healthy binding agent. Breadcrumbs are the most popular ingredient for binding ground meat, but Gilbert suggests swapping them for fiber-rich oats. Another option: Chia seeds, which are a great binder that also ups the nutritional profile of your burger. She recommends using 1/2 cup of either ingredient to 1 pound of turkey.

• Season smart. Up the flavor of your patty with calorie-free flavorings. Gilbert suggests hot sauce, chili powder, garlic powder, cumin, or paprika.

• Condiment swap. “Even a lean, healthy burger can take a turn for the worse when topped with bacon, cheese, or creamy sauces,” says Gilbert. She suggests passing on the caloric add-ons in favor of salsa, mustard, or veggie toppings like peppers and onions.

"The Killer Burger Cookbook" and "The Tube Steak Boogie Cookbook" - Two Cookbooks for Guys That Benefit The Wounded Warrior Project PDF Print E-mail
News Releases - Food & Dining
Written by Tim Murphy   
Friday, 27 June 2014 14:19

What are “Cookbooks for Guys?”

“These are good-tasting recipes for men that are simple and quick to make because we’re lazy and we’re hungry,” says author Tim Murphy.

With fourteen titles in the series and more coming, Tim Murphy has struck upon a concept that has become a cottage industry.

“People are so locked into a dog or meat patty on the grill and a glop of condiments. Both books go well beyond the tried and true. These aren’t gourmet, but aside from dozens of recipes in each book I’ve researched over 150 condiments, stuffings, spices and sauces that take the humble hot dog and basic burger to the next level,” says Murphy.

And it’s not about just food. Murphy donates 25% of all book profits to The Wounded Warrior Project. He says it’s just “the right thing to do, to give back to those that gave so much.”

Murphy has also just released his first “non-cookbook” title called “Flannel John’s Emergency Preparation and Bug Out Book.” In case of a disaster, natural or man-made, you should have an emergency kit on hand. Author Tim Murphy has researched and compiled the 100+ items that can get you through a short-term crisis of a long-term disaster. Something as small as a 20-cent pencil sharpener or wine cork could be a life saver.

“A pencil sharpener in your “go bag” can be used to shave tinder from twigs and start a fire to keep you and your family warm,” says Tim Murphy. “Wine corks can be used as a makeshift fishing bopper or as a security float for keys or glasses.”

“There is NOT going to be a zombie apocalypse. It makes for compelling television and movies but the dead are not going to rise and crave human flesh. You are going to face emergencies. Depending on where you live, it could be a flood, tsunami, forest fire, tornado, hurricane, snowstorm, mud slide or power outage. In some cases, you may have to hunker down and ride it out. In other instances, you’ll have just moments to gather the family and bug out. I wrote this book to keep people safe” says Murphy. All three books are $7.95.

Murphy is a veteran radio broadcaster and freelance writer. He is the Operations Manager for Ohana Media Group, a five-station cluster in Astoria, Oregon and is also the morning announcer for 102.3 KCRX. He lives in Astoria, OR with his wife LisaMarie Costanzo.

All fifteen of his books can be found at and at For additional information, pictures or for an interview, contact Tim Murphy at (701) 238-1775 (cell) or at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

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Summer's sizzling on the grill PDF Print E-mail
News Releases - Food & Dining
Written by Teresa Bjork   
Friday, 20 June 2014 14:05
Early summer is by far my favorite time of year in Iowa. First of all, the weather is perfect. The temperatures are mild, the high humidity hasn't kicked in and the mosquitoes aren't yet buzzing around in full force.

Plus, I'm catching up on all the outdoor activities I missed so much during the brutally cold winter. I'm spending a lot of time on the bike trails and in my backyard garden. I'm also traveling to family get-togethers, where we gather outside around the grill, listening to the chirping birds and smelling the sizzling hamburgers while we marvel about how fast the grass is growing. (What else can we Iowans complain about when we can't gripe about the weather?)

In this edition of the Iowa Dish, we take a closer look at the prices for steaks, Iowa pork chops and other grilling favorites and why they are higher. We share summer grilling tips from an Iowa dietician and tell you about a new app to help grill foods safely.

In addition, we introduce you to an Iowa family that is making yogurt on the farm with milk from their Holstein cows. Plus, be sure to check out the latest Iowa Minute video on how cows can now milk themselves with the newest robotic milkers.

We're also sharing a winning recipe from the Iowa Farm Bureau Cookout Contest, held annually at the Iowa State Fair, for a beef roast on the grill. It's a budget-friendly cut of meat that's full of flavor.

If you have a favorite grilling recipe, or you have a question about farming in Iowa or about food in general, feel free to email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . We may cover the topic in a future issue. Enjoy the summer!

Sizzling Summer Give-away and more at the Freight House Farmers' Market PDF Print E-mail
News Releases - Food & Dining
Written by Freight House Farmers Market   
Friday, 20 June 2014 09:36

Being at the market can work up an appetite. We have just what you are looking for. Hot dogs, Smoothies, Ice Cold drinks, and right beside you will find Brats, Gyros, Chicken and Rib Eye Sandwiches, Pizza, Shish Kebab, Fried rice oh and not to mention Kettle corn, cheese corn, Roasted Almonds and much more!

Our furry friends love coming to the market.  Well mannered dogs are welcome on a leash, except this one might need a helmet! Enjoy the market and be safe.

Upcoming events: June 21 -  A Cake Walk is scheduled for this Saturday with the proceeds going to the Friendly House Food Pantry. It will begin at 9:00 a.m only $1 per entry.

June 21- The Extension Office will be on the patio to discuss urban gardening an to answer any questions.

June 28 - Children bring a white t-shirt.  They will decorate the t-shirts in red and blue paint (fireworks theme).

You will all ways find wonderful, unique, home made and local items at the Farmers market. The whole family can have a great time at the Freight House Farmers Market every week on Tuesdays (3pm-6pm) and Saturdays (8am-1pm).

Don't wonder what is in the food that you are eating.  At the Market, you can watch it being made, talk to the producer, try a sample and eat healthy.

And last, but not least: Please take a moment and complete a brief 10 question survey so that we can better understand how we can serve you better.  As our appreciation for your time we are giving away a 5 burner gas grill and $100 dollars in market gift certificates to load it up with all those wonderful market vegetables, brats, steaks to one lucky survey taker, so be sure to enter your email address at the end of the survey to enter the drawing. You could have a market party!

Reasons to Eat Local PDF Print E-mail
News Releases - Food & Dining
Written by Ginny Grimsley   
Tuesday, 17 June 2014 10:02

How Committed is Your State to Local Foods?
Physician-Chef Shares 4 Reasons You Should Care

Vermont, Maine and New Hampshire, respectively, claimed the top three spots in the 2014 Locavore Index, a ranking of each state’s (and the District of Columbia’s) commitment to promoting and providing locally grown foods.

At the bottom of the heap are Arizona, Nevada and Texas, with the Lone Star State dead last despite the fact that it’s the nation’s No. 1 cattle producer and No. 3 for crops receipts, according to the U.S. Department of Agriculture.

“There are many good reasons to eat locally produced foods, the first among them that they’re very good for us,” says cardiologist and professional chef Michael S. Fenster, MD, (, author of “Eating Well, Living Better” and “The Fallacy of the Calorie,” (Koehler Books; fall 2014).

“There’s a direct relationship between our food, our environment, our genetics and our health. Eating locally grown foods gives us our most nutritious meals, most flavorful meals. Few choices have as many personal ramifications as that which we decide to stuff into our gob.”

He offers four more reasons – “the tip of the iceberg lettuce, so to speak” -- to go localvore:

•  Money: Eating organically, eating fresh and finding the seasonal local foodstuffs can be expensive – if you do all your shopping at the supermarket, Dr. Mike says.

“Finding healthful produce at venues like a local farmer's market can result in prices that are at least comparable, if not substantially less than, those at the megamarket, which has the additional costs of shipping from the nether regions,” he says.

Likewise, visiting a local fishmonger can result in tasty bargains compared to flash-frozen fish flesh. Shopping for what is bountifully in season, and thus locally overstocked, can mean big savings.

“Finally, by purchasing items produced locally, your money strengthens the local economy and helps sustain the people producing the types of food stuffs that you wish to sustain yourself upon,” he says. “That is the smiley face circle of life.”

•  Freshness: In some ways, it’s amazing we’re alive considering all the food we eat that’s dead, Dr. Mike says, noting almost 60 percent of the modern Western diet is prepackaged, preserved and processed.

“Any time we manipulate our comestibles in such a fashion, we add compounds that are not naturally found in them or remove parts that are,” he says. “Those pre-cut vegetables in the supermarket may be convenient, but they started losing nutritional value and flavor as soon as they were sliced and diced.”

Because local growers don’t have to add preservatives or pick produce weeks early to ensure they’ll produce will keep during shipping, local foods can be consumed at the peak of freshness and ripeness – when they taste their very best.

•  Rhythms: Our great hairy ancestors have always been omnivores.

“There is ample evidence that the reason we as a species became the smartest kids on the block is that we took advantage of a varied diet.  This hardwired drive for diversity in dining is also one reason why restrictive diets that seek to severely limit what we consume almost always, ultimately fail,” Dr. Mike says.

By leveraging the seasonal and cyclic variations that naturally occur, your palate will never become dull and monochromatic, he promises.  A pleasant dining experience directly lights up our primal happy-happy joy-joy place, an experience that contributes directly to overall well-being.

•  Sustainability: All the reasons for purchasing high-quality ingredients locally ultimately circle back and rest upon the concept of sustainability. In knowing where your food comes from, in being able to ascertain both what it contains and what it does not contain, you take a proactive step in determining your own health and wellness, Dr. Mike says.

By focusing on procuring the best for you and those who depend upon you, you act to sustain yourself and your family. By affecting such a posture, you deliver local impact.

“With enough people acting locally, the impact becomes regional and if enough people demand control over their foodstuffs then, like a crazy cat video gone viral, it can have a global effect.”

About Michael S. Fenster, MD

Michael Fenster, M.D., F.A.C.C., FSCA&I, PEMBA, is a board-certified interventional cardiologist. Also known as “Dr. Mike,” author of “Eating Well, Living Better: The Grassroots Gourmet Guide to Good Health and Great Food,” (, he combines his culinary talents and Asian philosophy with medical expertise, creating winning recipes for healthy eating. A certified wine professional and chef, Dr. Mike worked professionally in kitchens prior to entering medical school and maintained his passion for food and wine throughout his medical career.

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