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At this time I would like to remind you that anything said on this show in no way reflects the views of the University of California Irvine or the UC regents.
It’s Friday Afternoon and the traffic is murder. Hey! Hey! Good afternoon UCI and Orange County! You are listening to food for thought a show for people that like food or are just looking for something to listen to on the radio while waiting through traffic to get home, or for college students who are sitting alone in their dorms and they’re desperate to find some sort of human background voice so they stay sane, (psst! Hey you! The college student! If you’re listening to this … Ohhh no what is that behind you! Haha made you look.) This is your host Greg Eng. Last show we talked about how people are starting to see business potential in Gelato and are going to Italy to learn the art, talked about olive oil, some health tips on carbs, to proteins, to fat ratios that should be in a meal, emergency foods, and National Cheesecake day, my first major crisis since my first show which I thought that I handled well for the first time even if someone didn’t, and to the person that called me while I was waiting for Cameron to get here and start the next show congratulations you were my first caller. Today, how to resist food temptation, energy bars, a special event coming up in a few weeks, stuff about seafood, and other stuff.
11 Ways to Deal With Food Temptation
Let's be honest: Improving your eating habits is hard, even when you are doing the shopping and cooking. But what do you do when you are constantly being tempted to eat more by the people around you, or the situation you're in? Relax. While resisting temptation is never easy, we've come up with stay-in-control strategies for 13 of the most common situations in which temptation might call. If there's a common theme, it's this: Be prepared! By having a plan (or merely a script for what to say) you can make smart eating choices in every situation that life throws at you.
1. It's birthday-cake time at work
Passing on your colleague's cake looks as curmudgeonly as refusing to sing 'Happy Birthday,' but it's hard to celebrate the 300 calories, about half from fat, packed into a simple slice of store-bought frosted yellow cake. The socially acceptable way out is to ask for a thin slice, and then eat a small number of bites you've decided on beforehand, says dietician Elizabeth Somer, author of Eat Your Way to Happiness. You're most likely to keep your promise to yourself, adds Somer, if you've eaten right all day, without 'saving room' for cake. Another calorie-saving trick: leave the icing on your plate and just eat the cake. And while most office parties involve soda, skip it and bring a full coffee mug.
2. The only food at the picnic is hamburgers and hot dogs
Most barbecues leave dieters trapped in the great outdoors. Meat grilled over a fire does tend to be less fatty than pan-cooked, but most grillers still depend on fatty burgers and dogs to feed the masses, while the traditional sides like potato salad and slaw are filled with high-calorie mayonnaise. Worst of all, you can't get away from the deliciously wafting smoke. Go ahead and smell the burgers, but eat the hot dog. A dog on a bun with a smear of ketchup will set you back about 250 calories. That's as many as the burger has in fat alone. Load up your plate with the low-calorie burger fixin's, like lettuce, tomato and onions, to round out your meal.
3. You have only a few minutes to grab a meal
Don't assume a fast-food drive-thru is an automatic no-no. True, a Double Quarter Pounder with Cheese clocks in at 740 calories, more than half of them from fat. But the big boys have begun to grasp that customers want some reasonable options: '395 calorie meal for $3.95′ read one sign outside a fast food franchise recently, and Taco Bell brags of its Fresco menu, including a 160-calorie grilled steak soft taco wrap with just 4.5 grams of fat. At McDonald's you can get away with a salad, even one with meat, as long as you 'avoid anything with the word 'crispy',' says Somer. Just as important, choose a no-fat dressing. Also remember: no burgers bearing mayo-heavy sauces; skip the french fries; and low-fat milk or water rather than soda.
4. Your friend insists you meet at Starbucks
In diet circles, Starbucks has come to be regarded as the evil empire. It's not just 'all that caramel goo' in those ventis, which turn a cup of coffee into an ultrasweet high-calorie dessert, says New York University nutrition professor Marion Nestle. 'Their stores are set up to make it convenient and entertaining to choose larger portions and more foods.' Treats — like the 410-calorie lemon poppy loaf — are sumptuously displayed in eye-level glass cases, while the more wholesome chow languishes below. Look down. Starbucks now offers sensible snacks like fruit rollups and paninis that swap out chili spread for mayo, but they're going to make you find it. As for drinks, begin any order with the word 'Skinny' and you can cut the calorie count by up to a third. The best choices: a steaming 16-ounce grande Pike's Roast black coffee, 5 calories or a grande Tazo Full Leaf Tea, 0 calories.
5. A date takes you to a hot restaurant
At a casual meal, say a Denny's or a Red Lobster, paring back the calories by skipping sauces or having them on the side is a good way to turn a fat fest into a square meal. Plus, many family restaurants now offer low-cal meals. But a meal in a top-flight restaurant is all about the sauces and special preparations made by a chef who is closer to an artist than a cook. 'I don't recommend trying to diet when eating out,' Nestle says. Instead, order less food, confident that the intense flavors will satisfy you. Pick appetizers as your entrée and share them; after all, it's more romantic to make the meal a shared exploration of flavors. Also sample the creative broth-based soups or salads. And if you must have dessert, share that too, and order the one with the most fruit.
6. Your lover surprises you with a big box of chocolates
First, a quick lesson in love: your lover doesn't bring chocolate in hopes of watching you eat. Before surrendering to the temptation of what's in the box, think about this: A concerted half-hour of sex can chew up 85 calories, and the longer you linger, the higher that number. Then feel free to enjoy a single piece of chocolate — a Godiva truffle tucks a lot of sweetness into 105 calories. If you limit yourself to one chocolate a day as a snack, you'll be fine.
7. You're shopping and are fading from hunger
Shopping marathons are like any other kind: you need constant, small boosts of energy to keep going. And keeping going is key. Avoid settling in at the food court; pick up a hot pretzel, a small bag of roasted nuts from a kiosk, even a chicken taco, and nibble on the move. Portable meals, of course, can still seriously weigh you down. At Aunt Annie's Pretzels, a pepperoni pizza pretzel twists together 480 calories with 8 grams of saturated fat. The original pretzel is no bargain at 310 calories without the butter sauce. But with less than a gram of saturated fat and 2 grams of fiber, it's a good choice, particularly if you eat it in small amounts over time.
8. You're dashing for an early morning plane
The best place for breakfast in an airport may be…Starbucks. A venti latte with soy milk or skim is 9 ounces of milk, a helpful shot of caffeine and just 170 calories, note Heather Bauer and Kathy Matthews in The Wall Street Diet, which provides tips for people too busy to plan healthy meals. Add a banana and a yogurt to get your day started for less than 400 calories and in under ten minutes (depending on how many other frequent flyers have missed breakfast at home and are lined up in front of you).
9. Your best pal wants to go out for ice cream
Remember when the two of you used to gorge on late-night sundaes? That was back when your metabolism could shake off 1,360 calories and 89 grams of fat — the going rate for a banana split at Ben & Jerry's Scoop Shops. Liz Brenna, the self-described 'p.r. chick' at B&J headquarters, points out that the premium-cream pioneer has beefed up its line of fruit smoothies. While their 20-ounce 'Life's a Beach' mango smoothie is made only with fruit, sorbet and fruit juice, it still clocks in at 360 calories. For true nostalgic glow (and a few more grams of fat), choose a 3-ounce kiddie cone. At that size, most of the 30 ice-cream flavors hover around 220 calories. Better yet, go with frozen yogurt or sorbet, which range from 100 to 160 calories — and little or no fat.
10. It's 3:30 pm and you're hungry
The energy drop that hits in afternoon is likely a combination of perfectly natural factors: the result of a light lunch, mild dehydration, a momentary lack of iron, or a crash off that coffee you had at the late-morning meeting. Before wandering to the cafeteria or fridge, start your recovery with a tall glass of water, which boosts your blood flow and, as a side benefit, makes you feel full. Ideal snacks for clearing your cobwebby head are hummus or almonds, but if your only option is an office vending machine, look for any hint of protein — those orange crackers with peanut butter, at 200 calories, are better than a sugary cookie. Wash it down with a cup of coffee doused in iron-rich cinnamon.
11. Your family forces food on you when you go home
Food is love, and when Mamma tells you 'mangia' and you don't, she acts like you're rejecting her, not her pot roast. The answer: Have some of everything pushed at you during the holidays or a weekend visit home, but only a spoonful. That means your plate will be more of a tasting sampler than a full meal. Remember: Just one bite of a dish, preceded by a loud 'I can't resist!' will do your parents good and won't kill you. Another strategy: make yourself useful serving people and cleaning up. It gets you away from your plate, but still makes you a vital part of the meal. Most of all, 'focus on what's important,' says Somer. 'You're there to visit with your loved ones, not to pig out.' If you can transfer your emotions from the food to those around you, you'll live a long and happy life.
1. It's birthday-cake time at work
Passing on your colleague's cake looks as curmudgeonly as refusing to sing 'Happy Birthday,' but it's hard to celebrate the 300 calories, about half from fat, packed into a simple slice of store-bought frosted yellow cake. The socially acceptable way out is to ask for a thin slice, and then eat a small number of bites you've decided on beforehand, says dietician Elizabeth Somer, author of Eat Your Way to Happiness. You're most likely to keep your promise to yourself, adds Somer, if you've eaten right all day, without 'saving room' for cake. Another calorie-saving trick: leave the icing on your plate and just eat the cake. And while most office parties involve soda, skip it and bring a full coffee mug.
2. The only food at the picnic is hamburgers and hot dogs
Most barbecues leave dieters trapped in the great outdoors. Meat grilled over a fire does tend to be less fatty than pan-cooked, but most grillers still depend on fatty burgers and dogs to feed the masses, while the traditional sides like potato salad and slaw are filled with high-calorie mayonnaise. Worst of all, you can't get away from the deliciously wafting smoke. Go ahead and smell the burgers, but eat the hot dog. A dog on a bun with a smear of ketchup will set you back about 250 calories. That's as many as the burger has in fat alone. Load up your plate with the low-calorie burger fixin's, like lettuce, tomato and onions, to round out your meal.
3. You have only a few minutes to grab a meal
Don't assume a fast-food drive-thru is an automatic no-no. True, a Double Quarter Pounder with Cheese clocks in at 740 calories, more than half of them from fat. But the big boys have begun to grasp that customers want some reasonable options: '395 calorie meal for $3.95′ read one sign outside a fast food franchise recently, and Taco Bell brags of its Fresco menu, including a 160-calorie grilled steak soft taco wrap with just 4.5 grams of fat. At McDonald's you can get away with a salad, even one with meat, as long as you 'avoid anything with the word 'crispy',' says Somer. Just as important, choose a no-fat dressing. Also remember: no burgers bearing mayo-heavy sauces; skip the french fries; and low-fat milk or water rather than soda.
4. Your friend insists you meet at Starbucks
In diet circles, Starbucks has come to be regarded as the evil empire. It's not just 'all that caramel goo' in those ventis, which turn a cup of coffee into an ultrasweet high-calorie dessert, says New York University nutrition professor Marion Nestle. 'Their stores are set up to make it convenient and entertaining to choose larger portions and more foods.' Treats — like the 410-calorie lemon poppy loaf — are sumptuously displayed in eye-level glass cases, while the more wholesome chow languishes below. Look down. Starbucks now offers sensible snacks like fruit rollups and paninis that swap out chili spread for mayo, but they're going to make you find it. As for drinks, begin any order with the word 'Skinny' and you can cut the calorie count by up to a third. The best choices: a steaming 16-ounce grande Pike's Roast black coffee, 5 calories or a grande Tazo Full Leaf Tea, 0 calories.
5. A date takes you to a hot restaurant
At a casual meal, say a Denny's or a Red Lobster, paring back the calories by skipping sauces or having them on the side is a good way to turn a fat fest into a square meal. Plus, many family restaurants now offer low-cal meals. But a meal in a top-flight restaurant is all about the sauces and special preparations made by a chef who is closer to an artist than a cook. 'I don't recommend trying to diet when eating out,' Nestle says. Instead, order less food, confident that the intense flavors will satisfy you. Pick appetizers as your entrée and share them; after all, it's more romantic to make the meal a shared exploration of flavors. Also sample the creative broth-based soups or salads. And if you must have dessert, share that too, and order the one with the most fruit.
6. Your lover surprises you with a big box of chocolates
First, a quick lesson in love: your lover doesn't bring chocolate in hopes of watching you eat. Before surrendering to the temptation of what's in the box, think about this: A concerted half-hour of sex can chew up 85 calories, and the longer you linger, the higher that number. Then feel free to enjoy a single piece of chocolate — a Godiva truffle tucks a lot of sweetness into 105 calories. If you limit yourself to one chocolate a day as a snack, you'll be fine.
7. You're shopping and are fading from hunger
Shopping marathons are like any other kind: you need constant, small boosts of energy to keep going. And keeping going is key. Avoid settling in at the food court; pick up a hot pretzel, a small bag of roasted nuts from a kiosk, even a chicken taco, and nibble on the move. Portable meals, of course, can still seriously weigh you down. At Aunt Annie's Pretzels, a pepperoni pizza pretzel twists together 480 calories with 8 grams of saturated fat. The original pretzel is no bargain at 310 calories without the butter sauce. But with less than a gram of saturated fat and 2 grams of fiber, it's a good choice, particularly if you eat it in small amounts over time.
8. You're dashing for an early morning plane
The best place for breakfast in an airport may be…Starbucks. A venti latte with soy milk or skim is 9 ounces of milk, a helpful shot of caffeine and just 170 calories, note Heather Bauer and Kathy Matthews in The Wall Street Diet, which provides tips for people too busy to plan healthy meals. Add a banana and a yogurt to get your day started for less than 400 calories and in under ten minutes (depending on how many other frequent flyers have missed breakfast at home and are lined up in front of you).
9. Your best pal wants to go out for ice cream
Remember when the two of you used to gorge on late-night sundaes? That was back when your metabolism could shake off 1,360 calories and 89 grams of fat — the going rate for a banana split at Ben & Jerry's Scoop Shops. Liz Brenna, the self-described 'p.r. chick' at B&J headquarters, points out that the premium-cream pioneer has beefed up its line of fruit smoothies. While their 20-ounce 'Life's a Beach' mango smoothie is made only with fruit, sorbet and fruit juice, it still clocks in at 360 calories. For true nostalgic glow (and a few more grams of fat), choose a 3-ounce kiddie cone. At that size, most of the 30 ice-cream flavors hover around 220 calories. Better yet, go with frozen yogurt or sorbet, which range from 100 to 160 calories — and little or no fat.
10. It's 3:30 pm and you're hungry
The energy drop that hits in afternoon is likely a combination of perfectly natural factors: the result of a light lunch, mild dehydration, a momentary lack of iron, or a crash off that coffee you had at the late-morning meeting. Before wandering to the cafeteria or fridge, start your recovery with a tall glass of water, which boosts your blood flow and, as a side benefit, makes you feel full. Ideal snacks for clearing your cobwebby head are hummus or almonds, but if your only option is an office vending machine, look for any hint of protein — those orange crackers with peanut butter, at 200 calories, are better than a sugary cookie. Wash it down with a cup of coffee doused in iron-rich cinnamon.
11. Your family forces food on you when you go home
Food is love, and when Mamma tells you 'mangia' and you don't, she acts like you're rejecting her, not her pot roast. The answer: Have some of everything pushed at you during the holidays or a weekend visit home, but only a spoonful. That means your plate will be more of a tasting sampler than a full meal. Remember: Just one bite of a dish, preceded by a loud 'I can't resist!' will do your parents good and won't kill you. Another strategy: make yourself useful serving people and cleaning up. It gets you away from your plate, but still makes you a vital part of the meal. Most of all, 'focus on what's important,' says Somer. 'You're there to visit with your loved ones, not to pig out.' If you can transfer your emotions from the food to those around you, you'll live a long and happy life.
7 energy bars that deliver
Our Top 7 Energy Bars
Spreading a little peanut butter on apple slices may be a healthier way to snack, but nothing beats an energy or protein bar for convenience. As a meal replacer, pre- or post-workout treat, afternoon snack, or protein source energy bars come in handy. Trouble is, there are too many choices. So we munched and crunched numbers to find the best bars, ones that delivered on both taste and nutrition. It's a tricky business since a bar might offer lots of fiber (really good) and then negate things with trans fats (really bad). And sugars, even dried fruit, do add up. Here are our top picks for when you’re ready to grab-and-go.
Spreading a little peanut butter on apple slices may be a healthier way to snack, but nothing beats an energy or protein bar for convenience. As a meal replacer, pre- or post-workout treat, afternoon snack, or protein source energy bars come in handy. Trouble is, there are too many choices. So we munched and crunched numbers to find the best bars, ones that delivered on both taste and nutrition. It's a tricky business since a bar might offer lots of fiber (really good) and then negate things with trans fats (really bad). And sugars, even dried fruit, do add up. Here are our top picks for when you’re ready to grab-and-go.
Our criteria for healthy bars: Protein: 4-6 grams; Fiber: 5 grams (but 3 will work); Fat: mostly heart-healthy fats; Carbs: mostly whole grains with 10-20 grams sugar
Now here are the top picks for the best tasting and most nutritious energy bars
Most Versatile: Luna Bars
- Our top flavor pick: Lemon Zest
- Bar Stats: 180 calories, 9g protein, 3g fiber, 13g sugar, 5g fat (2.5g saturated)
- Pros: Offers a nice balance of the nutrient "Big 3"—protein, fat, carb—in a sweet, almost candy-like, bar. With almost 10 grams of protein, the bars can double as appetite quenching snacks or a post-workout protein boost. Sugar is about three teaspoons; lower would be nicer, but this is about average since sugars make bars taste good. (A Snickers candy bar has 29 grams of sugar.) Other plusses: Bars are made with 70% organic ingredients and are newly fortified with vitamin D.
- Cons: Geared just to women.
Best for Protein: Zing Bars
- Our top flavor pick: Chocolate Peanut Butter
- Bar Stats: 210 calories, 13g protein, 3g fiber, 14g sugar, 10g fat (3.5g saturated)
- Pros: Leave chemical-tasting behemoth protein bars to the body builders. This pairing of peanut butter and dark chocolate offers a delicious 13 grams of quality protein. Sound skimpy? Studies confirm that a glass of chocolate milk (8 g protein) or a bowl of whole grain cereal and milk are both effective post-workout recovery foods. It's plenty to quench an appetite too. Also noteworthy: Agave nectar for the sweetener and a line that includes gluten, dairy, and soy-free choices.
- Cons: Not as widely available as big name brands.
Best Pre-Workout: ProBar Fruition
- Our top flavor pick: Strawberry
- Bar Stats: 160 calories, 3g protein, 4g fiber, 21g sugar, 2g fat (0g saturated)
- Pros: With flavors reminiscent of a slightly sweet Fig Newton, these organic bars deliver a blast of slow-digest carbs gleaned mainly from a mix of dried fruits, chia seeds, and rolled oats. Sugars are a little higher than our benchmark, but we've made an exception because studies show that carbs (plus a little bit of protein) before a workout give exercisers an energy edge, allowing them to work out longer and do more reps.
- Cons: A little bit plain Jane in taste.
Best Natural Bar: Pure Raw Fruit & Nut Bar
- Our top flavor pick: Blueberry
- Bar Stats: 190 calories, 6g protein, 8g fat (0.5g saturated), 3g fiber, 19g sugars
- Pros: Made with nuts, seeds, and dried fruits, raw food bars harvest Mother Nature's finest energy with minimal processing. Ranking them depends on your priorities. Organic a must? Pure bars are 100% organic; our runner up, Cashew Cookie Larabar, is not. Fat an issue? Pure edges out Larabar with a little less fat (8 grams versus 13). Love variety? Larabars offer a deliciously longer list of flavors from Cherry Pie to new Tropical Fruit Tart.
- Cons: Lower amounts of protein than most energy bars.
Best Meal Replacement: Clif Bars
- Our top flavor pick: Black Cherry Almond
- Bar Stats: 250 calories, 10g protein, 5g fat (1.5g saturated), 5g fiber, 20g sugar
- Pros: Most energy bars are too skimpy on calories to replace a meal. One bar we tried offered a tasty 400-calorie package but was skimpy on protein. Another bar delivered on protein but was dry as chalk. So our strategy: pair this higher calorie oatmeal cookie bar with real food. Add a couple of sticks of cheese or a handful of nuts and a piece of fruit to make a nice small meal. Other plusses: it’s fortified to replace nutrients missed at meals.
- Cons: Nothing beats a real meal, but good in a pinch.
Best for Mid-afternoon Snack: SoyJoy
- Our top flavor pick: Berry
- Bar Stats: 130 calories, 4g protein, 4.5g fat (2g saturated), 4g fiber, 12g sugar
- Pros: Half the size of most energy bars, this crunchy cookie-style gluten-free bar tastes like a cross between fruitcake and biscotti. With four grams of protein, as much fiber as many of the big bars, and just under five grams of fat, it puts up respectable nutrition numbers for a light snack. Use it to take the edge off hunger without ruining your appetite for dinner. Runner up contenders: newer mini size Luna and Clif bars offer a skinny 80 to 100 calories.
- Cons: Not an option if you're allergic to soy.
Best for Kids: Clif Z Bars
- Our top flavor pick: Z Bar Chocolate Brownie
- Bar Stats: 120 calories, 3g protein, 3g fat (1g saturated), 3g fiber, 12g sugar
- Pros: Downsized to meet pint-size energy and nutrient needs, Z bars have enough sweetness to appeal as cookies. Yet, they offer a bit of protein and fiber to make a better snack. For teens and older kids: Clif Mojo Peanut Butter & Jelly offers a little less fiber than a PBJ on whole grain bread, but a little more protein too. At 220 calories and nine grams of protein, it's not a bad choice when older kids are caught without something to eat.
- Cons: Doesn't let kids appreciate the best nutrition—whole foods.
General Information
Find culinary adventures around every corner!
From the epicurean to those who simply love good food, this all-day event has every ingredient to satisfy your appetite for new twists and classic favorites. Make plans now to join the celebration at Paramount Pictures studios this Labor Day weekend.
Featuring the best of the best from the culinary and beverage worlds and touching 6,000+ people, the Los Angeles Times Celebration of Food & Wine is a can’t miss event! Click here for ticket information.
Enjoy a day filled with:
• Chef and mixologist demonstrations
• Book signings
• Beer, wine and spirits tastings
• Panel discussions
• Multiple cooking stages
• Food sampling
• Food trucks
• VIP tasting session
• Concert by She & Him!
• Check the website : http://events.latimes.com/foodandwine/. for a list of the featured chefs and schedule!
• Chef and mixologist demonstrations
• Book signings
• Beer, wine and spirits tastings
• Panel discussions
• Multiple cooking stages
• Food sampling
• Food trucks
• VIP tasting session
• Concert by She & Him!
• Check the website : http://events.latimes.com/foodandwine/. for a list of the featured chefs and schedule!
Attendees must be 21 years of age or older (no exceptions, strictly enforced, valid government-issued ID required at door).
General admission is $55 in advance and $65 at the door
Cupcakes and 6 other food trends that have lost their cool
Could the end of the cupcake trend be around the corner? Jacob Goldstein at NPR posed that question in response to a Wall Street Journal story that linked the popularity of cupcakes to growth in the New York City job market. Goldstein asserted that we are in a cupcake bubble: "'Did they really think cupcakes were different than cake?' the world will ask after the cupcake market implodes. 'Why did they wait in those ridiculous lines just to buy cake?'"
I was all smiles to find cupcakes at my own birthday this year, but the pretty treats did seem more functional--no cutting, less mess--than cool. How much more mileage do you think bakeries will get from these individually-sized treats?
Think it over while you flip through these recent food fads that are either gone or on their way out. If your favorite dish made the list, be strong. It doesn't mean you can't eat it anymore. It just means you might have to make it yourself.
I was all smiles to find cupcakes at my own birthday this year, but the pretty treats did seem more functional--no cutting, less mess--than cool. How much more mileage do you think bakeries will get from these individually-sized treats?
Think it over while you flip through these recent food fads that are either gone or on their way out. If your favorite dish made the list, be strong. It doesn't mean you can't eat it anymore. It just means you might have to make it yourself.
Cupcakes
Will they continue to multiply or are they due for decline? On one hand, Magnolia Bakery, which started it all, opened a new location in Los Angeles just this month; on the other, people aren't as enamored of our cute cupcake stories on Yahoo as they used to be. What do you think?
Do any of you listeners like fish or seafood? As you know a lot of our ocean’s fish populations are struggling as the world’s consumption of fish increases. This of course probably makes some people feel guilty whenever they eat fish. However there are fish species that are okay to eat. I have compiled a list of some of the fishes you can eat and which ones you shouldn’t. Not: I didn’t include shellfish or other seafoods, just fish, I’ll have a list of shellfish next week.
Good fish choices: (These fish are viewed by seafood watch as good choices due to their health benefits, amount of mercury, sustainable fishing methods, or how abundant their populations are, or some other reasons)
Black Cod (Sablefish): Rich, Firm, Velvety, and moist. It is considered a delicacy in many countries. When cooked its flaky texture is similar to sea bass. The meat has a high fat content and can be prepared in many ways including baking, broiling, grilling, Smoking, Frying or served as sushi. It’s also high in long-chain omega-3 fatty acids about as much as wild salmon.
Tilapia: Firm, low in fat, mild flavor, and relatively sweet. Tilapia is one of the species of fish that has taken to farming very well and therefore its populations are replenish able. Tilapia also have very low levels of mercury as they are fast-growing and short-lived with a primarily vegetarian diet, and thus do not accumulate mercury found in prey. Tilapia is a low total fat, low saturated fat, low calorie, low carbohydrate and low sodium protein source. It is also an excellent source of nutrients like phosphorus, niacin, selenium, vitamin B12 and potassiumAlaska Pollock: Mild Flavor, very lean and flaky. It’s believed to be one of the largest remaining sources of palatable fish in the world though within the last few years the populations are declining. High quality, single frozen whole Alaska pollock fillets may be layered into a block mold and deep frozen to produce fish blocks that are used throughout Europe and North America as the raw material for high quality breaded and battered fish products. Lower quality, double-frozen fillets or minced trim pieces may also be frozen in block forms and used as raw material for lower quality, low-cost breaded and battered fish sticks, portions, etc.
Single frozen Alaska pollock is considered to be the premier raw material for surimi; the most common use of surimi in the United States is "imitation crabmeat" (also known as crab stick). It is the main ingredient in the surimi-based sandwich product called "Seafood Sensation" sold by the Subway fast-food chain.
Alaska pollock is commonly used in the fast food industry, for example the Filet-O-Fish sandwich at McDonald's. It is also used by Dairy Queen, Arby's, Long John Silvers, and Burger King.
Albacore Tuna: Mildest of all tuna, and the one that you will probably find in canned form at super markets, firm, versatile and meaty. Depending on where it’s caught or what method was used it can either be (according to Seafood Watch’s rating system) best choice, good alternative or avoid. The best choice is caught in the US or Canadian Pacific by troll or pole-and-line fishing, Caught in Hawaii by long line fishing is a good alternative, and anywhere else in the world caught by long line is avoid.
Pacific Cod: Lean, flakey, sweet, medium texture. Cod caught from the pacific off the coast of Alaska caught by longline, jig or trap are considered good choice while caught anywhere in the pacific using trawl nets are good alternatives.
Halibut: Sweet, mild, rich, firm, tight-grained, and meaty. Halibut are typically broiled, deep-fried or lightly grilled while fresh. Smoking is more difficult with halibut meat than it is with salmon, due to its ultra-low fat content. Eaten fresh, the meat has a very 'clean' taste and requires little seasoning. Halibut is also noted for its very dense and firm texture, akin to chicken.
Halibut have been an important food source to Native Americans and Canadian First Nations for thousands of years and continue to be a key element to many coastal subsistence economies. Accommodating the competing interests of commercial, sport, and subsistence users remains a difficult challenge.
Trout: Rich, full flavored, firm, and creamy textured just be careful of all the bones because trout is known for having lots of bones. Trout are usually farm raised and those are the kinds usually found in man-made lakes so this fish’s populations won’t be in trouble anytime soon.
Arctic Char: Strong flavor with a medium firm texture. The flavor represents a mix between trout, and salmon. They can live in freshwater or saltwater and are related to salmon. They’re raised on farms and are seen as sustainable due to their moderate use of marine sources for food, and are raised in closed land based systems reducing the risk of them escaping and affecting wild populations
King Salmon: Incredibly rich, moist, firm, and full of flavor. Salmon are another species that has been successfully farm raised, you can usually tell the difference between farm raised salmon from wild salmon by the color of it’s flesh. If its lighter pink then it’s farm raised if its darker and more reddish orange then it’s wild. The difference comes from the fact that farm raised salmon are raised in these underwater pens and they’re usually packed closely together and don’t get as much exercise, they’re fed food with pink pigments because if not the flesh would turn out greyish
Mahi Mahi: Dense, meaty, and mild flavor. It’s also known as dolphin fish, or dorado or a wide variety of other names, this is a very colorful fish. It’s a very sought after fish in sport and commercial fishing. Mahi mahi caught off the US atlantic coast is considered a good choice because of sustainable fishing methods used to catch it.
White Sea Bass: Moist and tender white meat with a mild flavor. Prized for its large size and good flavor, it's found off southern California and both coasts of Mexico.
Fished commercially and for sport since the early 1900s, white seabass populations were in decline from the 1960s through the 1980s.
New management efforts, including supplementing the wild population with hatchery-raised fish, have helped California's population recover.
Fished commercially and for sport since the early 1900s, white seabass populations were in decline from the 1960s through the 1980s.
New management efforts, including supplementing the wild population with hatchery-raised fish, have helped California's population recover.
Lake Superior Whitefish: Mild in flavor, lean, and slightly sweet. In general, lake whitefish populations from the Great Lakes are healthy, abundant and well managed. However, gillnet fisheries remain a concern due to unknown bycatch levels and possible habitat impacts of the fishing gear.
Therefore, lake whitefish from trap-net fisheries in Lake Michigan, Lake Huron, and Lake Superior are a "Best Choice", while those caught by gillnet are a "Good Alternative."
Therefore, lake whitefish from trap-net fisheries in Lake Michigan, Lake Huron, and Lake Superior are a "Best Choice", while those caught by gillnet are a "Good Alternative."
Cobia: Very versatile, firm, rich, meaty very mild in flavor. These fish are grown in fish farms so their populations are safe for now. For those of you that don’t watch food network much cobia was used as a secret ingredient in Iron Chef America a few years ago if you’re interested in seeing that episode I’m sure its somewhere online, just try and look around for it.
Wahoo: Mild flavor, firm, lean texture, and large, round flake. Wahoo lives in the open waters of tropical and subtropical oceans worldwide. In the southeastern U.S., fishermen catch wahoo year-round off Florida's east and west coasts, as well as off the coasts of Puerto Rico and the U.S. Virgin Islands. Fishermen catch wahoo using hook-and-line and longline gear. Long lining can also accidentally catch threatened, endangered or protected species such as leatherback and loggerhead sea turtles. Although fishery managers have introduced several regulatory measures to reduce bycatch, it’s too early to tell if these regulations are helping rebuild sea turtle stocks.
Sturgeon: They’re best known for their eggs which are used to make caviar. Farm raised sturgeon is a good alternative to the wild caught ones since it takes pressure off the decreasing wild populations. Sturgeon is prized for its eggs, known as caviar. There are 26 species of sturgeon in the world and all populations have been depleted by overfishing; several are threatened with extinction. As a result, sturgeon was one of the first fish to be farmed and the industry continues working to refine the process.
In the U.S., five species of sturgeon are farmed; a number of these are non-native, but fortunately escapes have been minimal.
U.S. sturgeon is farmed in semi-closed and closed recirculating systems, with minimal impact on the environment. Semi-closed farms create some risk of disease transfer to wild populations, but this has not been documented.
The major environmental concern with farming of sturgeon is the high level of wild-caught fish used in their farm-fed diet. Until this is reduced, the recommendation for U.S. farmed sturgeon is a “Good Alternative” to most wild-caught options.
In the U.S., five species of sturgeon are farmed; a number of these are non-native, but fortunately escapes have been minimal.
U.S. sturgeon is farmed in semi-closed and closed recirculating systems, with minimal impact on the environment. Semi-closed farms create some risk of disease transfer to wild populations, but this has not been documented.
The major environmental concern with farming of sturgeon is the high level of wild-caught fish used in their farm-fed diet. Until this is reduced, the recommendation for U.S. farmed sturgeon is a “Good Alternative” to most wild-caught options.
Fish you should avoid:
Thresher shark: This shark’s flesh is moist and slightly sweet, with a full bodied, meaty taste. The flavor and mouth feel of the shark is like swordfish, but shark meat retains more moisture when it’s cooked.
Substitutes: Harpooned swordfish, Opah, Albacore Tuna, Mahi Mahi, Wahoo, and yellowtail.
Red Snapper: It’s relatively lean but it retains it’s moisture when cooked. The flesh is mild and somewhat sweet. The meat is firm and holds together when cooked.
Substitutes: Catfish, Tilapia, Hybrid striped bass, and pacific sanddabs
Grouper: Has a mild but distinct flavor. The meat is relatively firm and holds together when cooked.
Substitutes: Pacific cod, Pacific Halibut, Alaskan Pollock, and Tilapia.
Orange Roughy: It’s mild and delicate in flavor with moist, large flaked flesh that holds together well when cooked.
Substitutes: Catfish, Pacific Cod, Alaskan Pollock, Black Cod, Mahi Mahi, Yellowtail, Escolar, and Cobia.
Chilean Sea Bass: Produces good sized fillets of white meat with a mild flavor, a pleasantly firm texture, and a high fat content that makes it almost impossible to overcook. For those of you that don’t know this fish is an endangered species, at least those caught along the coast of Chile so eating this fish means one less fish that could replenish the population.
Substitutes: Black Cod, Pacific Halibut, American Sturgeon, Escolar, Mahi mahi, and Cobia.
Atlantic Cod and Atlantic Halibut: These are traditional white meat fish that are lean, medium-to-firm textured and delicately flavorful: tender, thick fillets with large flakes that separate when cooked. Cod is one of the favored fish in the making of the British delicacy that is fish and chips. Both of these fish stocks have been overfished
Substitutes: Pacific Cod, White sea bass, Alaskan Halibut and lake superior whitefish.
Escolar: (this I found while reading something from the aquarium of the pacific a few months ago but after conducting research and due to my own personal experiences I put it on the avoid list) it’s Luscious, rich, buttery, high oil content, sweet, and firm. It’s considered a good choice because of the sustainable methods used to catch it. This fish is also known as snake mackerel, sometimes incorrectly marketed as butterfish or white tuna, and is eaten in Europe, Asia, and the US sometimes used in sushi and sashimi. The fish is currently featured (July 2010) on the Club Europe Business Class menus of British Airways on their European flights & the dish itself is well presented. However this fish may not be as viable in the future and certain types of the fish have been known to cause digestive problems in people I am one of them.
Bluefin Tuna: This fish has a rich, almost buttery taste with a firm texture that melts in your mouth. This is a highly prized fish in Japan and is used in sushi and sashimi, and the whole fish can go for as high as about $100,000 or more.
Substitute with: Pole caught Yellowfin, Pacific Albacore Tuna, Wahoo, Yellowtail, Almaco Jack and Alaskan king salmon.
Monkfish: Dense, sweet, rich, and very similar to lobster tail meat and was once referred to as the poor man’s lobster though today the fish is more expensive than an average lobster. Monkfish is often sold fresh or frozen as goosefish. It may also be known as angler, molligut, bellyfish, lawyerfish and fishing frog. The ugly warty brown skin of the monkfish hides tasty fillets of white meat, and monkfish liver is considered a delicacy in Japan and Europe and is often used in sushi.
This bottom-dwelling relative of the anglerfish was at one time discarded when caught accidentally in the Atlantic cod
and scallop fisheries. As these other fisheries declined, monkfish began to be marketed as gourmet fare.
Monkfish are usually caught using bottom trawls, a method that can damage seafloor habitat and often results in high bycatch. Monkfish are also caught using gillnets, and this can result in the accidental catch and death of sea turtles and marine mammals.
This bottom-dwelling relative of the anglerfish was at one time discarded when caught accidentally in the Atlantic cod
and scallop fisheries. As these other fisheries declined, monkfish began to be marketed as gourmet fare.Monkfish are usually caught using bottom trawls, a method that can damage seafloor habitat and often results in high bycatch. Monkfish are also caught using gillnets, and this can result in the accidental catch and death of sea turtles and marine mammals.
Recipe Alternatives
Catfish (farmed), rainbow trout (farmed), and tilapia (farmed) from the U.S. are all "Best Choices.
Catfish (farmed), rainbow trout (farmed), and tilapia (farmed) from the U.S. are all "Best Choices.
Well that’s our show for today if you have anything to say about my show, hopefully it’s good, then feel free to send me an email at Gregory.eng@gmail.com or at engg@uci.edu or my new email food.kuci@gmail.com. I’ll see you next week now stay tuned for the OC show bye bye.
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