Mascha Davis, MPH, RDN – HealthStylz

My Global Table: Ukraine

Mascha Davis, MPH, RDN — Fri, 15 Dec 2017 10:00:29 +0000

Scents that wafted from the kitchen of my babushka’s (Russian for “grandmother”) flat in Odessa were always extraordinarily delicious. The savory smell of dumplings, pelmeni, borscht and the sweet aroma of traditional stuffed baked buns, or pirozhki, filled the hallway, leading to anticipation of what was inside before the door even opened.

There is a direct link in the brain between scents and memories. In fact, research suggests the sense of smell may be the most powerful sense we have, and even a slight whiff of something familiar can trigger a fond memory from our lives.

When I think of my babushka, it’s always about her mouthwatering food. I can still picture her, wearing a faded apron, laboring for hours in her small, humble kitchen, where she seemed to make magic happen. Freshly kneaded dough and flour would be covering one counter, ripe market vegetables laid out on another, pots and pans bubbling on the stove. If food is an expression of love, then her love was colossal.

Food Origins and Influences

Ukrainian cuisine has been influenced by the local environment, harsh winters and a tradition of peasant cooking. Hardy root vegetables, a variety of grains, garlic, shallots, mustard and fermented dairy, such as kefir and buttermilk, are considered staples. Food preservation techniques such as pickling, drying and salting once were essential in helping Ukrainians endure the long winters, when there were few fresh fruits and vegetables available, and even now remain popular.

Surrounded and invaded by many other nations, Ukraine — including its food — has been influenced by regional customs and neighboring countries. Russian, Belarusian, Polish and Turkish, as well as Hungarian, German and Tatar culinary traditions all left their mark and contributed to the delicious symphony of flavors that is Ukrainian food.

Religion also has played a role in the evolution of Ukrainian cuisine. In different regions of the country, the Orthodox Church, Judaism and Islam all contributed to the uniqueness of the fare, such as the numerous fish stews and pork-free meals. Because of religious fasting requirements and Lent, hearty, healthy vegetarian dishes abound.

Common Flavors and Ingredients

By necessity, Ukrainian cuisine is seasonal. Abundant cucumbers and tomatoes are eaten fresh or pickled, and root vegetables, which can grow in a cold climate and have a long storage life, are used in a variety of traditional dishes.

Beets, cabbage, potatoes, carrots and parsnips are some of the most common vegetables. These often are bought at local farmers markets, called bazaars, and used in dishes such as the hearty salad olivye or the beetroot-based salad vinegret.

Spring and summer in Ukraine mean an abundance of fruits and berries, some of which are wild-picked. Many Ukrainian recipes feature cherries, plums, pears, currants and gooseberries. Varenyky, or pierogi, can be made savory or sweet, with one of the popular flavors being cherry. Since fresh fruit was nearly nonexistent during the winter, many fruits and berries were traditionally canned or made into jams and jellies.

Fresh herbs, particularly dill and parsley, also are plentiful in the summertime. Dill especially is used as an ingredient in or garnish for a vast array of foods. Visitors are sometimes perplexed by the deep-rooted love for dill, but Ukrainian food wouldn’t be Ukrainian without it!

Traditional Dishes and Accompaniments

Borscht is one of the quintessential Ukrainian foods. Many regions have their own versions, which vary according to local ingredients and traditions. With borscht, it’s customary to have a fresh piece (or two) of bread. A key element of Ukrainian cuisine, bread is made from rye or wheat flour and baked in a traditional oven. Even now, bakeries are widespread and a fresh loaf is essential at the table. Sour cream, another element found in many recipes, is a common topping for borscht as well as for dumplings.

Kasha, made of cooked buckwheat, has a nutty flavor and is popular for breakfast or served as an accompaniment to meat. Similar versions are made with other grains. Kasha can be mixed with meat to make filling for Ukrainian stuffed cabbage, which is considered a staple in Ukrainian cuisine.

Game meats, such as rabbit and duck, are a special treat. They are less common and typically are brought home by a relative who hunts. When purchased, game meat can be harder to obtain and more expensive, so it’s usually for a special occasion, such as duck baked with sauerkraut for New Year’s.

Ukraine’s rivers and lakes offer a variety of fish. This, combined with a large portion of the population abstaining from meat during Lent, has resulted in a plethora of Ukrainian fish dishes. One that is quite simple to prepare — and often is part of a traditional celebratory table — is pike fillets baked in sour cream and flavored with carrot, celery and butter-sautéed onion.

Ukrainian food is starting to become better known and embraced around the world — and for good reason. The unique flavor combinations, seasonal ingredients and fresh herbs are ripe for exploration and adaptation. The recipes in this issue — Vegetarian Borscht, Cheesy Crepes with Zucchini and Creamy Potato Salad — are an excellent introduction to some of the delicious cuisine that my family continues to treasure.

Find all the recipes featured in the Food & Nutrition series My Global Table.

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Zucchini Bounty? Try These Savory Zucchini Egg Breakfast Muffins

Mascha Davis, MPH, RDN — Mon, 07 Aug 2017 09:00:10 +0000

Did you know that a favorite summer staple, zucchini, is actually a fruit? Of course, it’s normally used as a vegetable and has tremendous versatility. It’s easy to grow and is usually inexpensive. Many cooks love zucchini because it can be used in countless recipes and a variety of global cuisines.

Nutritionally, zucchini is great for heart health because of its potassium content, which helps normalize blood pressure, and fiber, which helps to rid the body of excess cholesterol. It’s nutrient-dense and low in calories, which makes it an outstanding food for weight management.

Are you looking for inspiration to use up all that zucchini in your garden? Zucchini can enhance almost any meal. Here are some ideas:

Perfect as a vegetable side dish — you can sauté, steam or bake zucchini
Replace your pasta with the ever-popular and yummy zoodles
Grate and make into zucchini pancakes
Add it to your favorite baked recipe (bread, muffins, cookies)
Make a zucchini soup or stew
Add cooked zucchini to smoothies
Eat raw and sliced — it’s a great addition to salads or dipped in hummus

Despite your best efforts, you may not make it through the big pile of summer zucchini in your kitchen. If that’s the case, freeze this bountiful squash to use later in the year. Here’s how:

Wash and cut zucchini into chunks (whatever size you think you’ll use later) and blanch them. Blanching is a quick 45-second dip in boiling water that helps to neutralize enzymes that can cause produce to become mushy or discolored. This isn’t absolutely necessary but helps to preserve them.
After blanching, dip the zucchini chunks in ice-cold water for 30 to 60 seconds to cool.
Arrange on a baking sheet, pat dry and place into freezer. Remove them the next morning after they have frozen solid and place into freezer bags or containers.
When ready to use, thaw zucchini in the fridge or on the counter. Thawed zucchini is best used in dishes like a mixed veggie stir-fry, soups and chilis. Also, because some of the water will be pulled to the surface during thawing, pat your thawed zucchini dry before using it in bread or baked goods.

Frozen zucchini should last at least three months — after that, freezer burn may affect the texture and flavor.

And finally, here’s a recipe for Savory Breakfast Zucchini Muffins that are incredibly delicious and filling. Plus, you get a serving of those precious veggies before lunchtime! Protein from the eggs is satiating, the oatmeal adds additional fiber and the zucchini gives great taste and texture.

Savory Zucchini Egg Breakfast Muffins

Makes 12 small muffins

Ingredients:

1 tablespoon coconut oil, for coating muffin tin
3 cups grated zucchini (about 2 medium zucchini)
⅛ teaspoon salt
½ cup chopped onion
1 teaspoon extra-virgin olive oil
7 eggs, beaten
¼ cup almond milk
2 tablespoons fresh rosemary, or other favorite herb
½ cup rolled oats
½ cup grated manchego or cheddar cheese (optional)
Salt and pepper, to taste

Directions

Preheat oven to 350°F. Coat muffin tins with coconut oil.
Place zucchini in a strainer and sprinkle with ⅛teaspoon salt and let sit. Squeeze excess water out of zucchini after 5 to 10 minutes; this prevents the muffins from being soggy.
Saute onion in olive oil for 2 minutes over medium heat, then allow to cool.
In a medium bowl, whisk eggs and almond milk.
Add zucchini, onion, rosemary, oats, salt and pepper and cheese if desired and stir until combined.
Pour mix into muffin cups.
Bake for 25 to 30 minutes or until lightly golden.

NOTE: These muffins can be stored in the fridge in an airtight container for up to 3 to 4 days. Just pop them in the microwave for 20 seconds to reheat and enjoy!

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Food Safety Survey Points to Continued Need for Education

Mascha Davis, MPH, RDN — Thu, 06 Apr 2017 04:02:36 +0000

The Centers for Disease Control and Prevention estimates that 48 million people get sick from foodborne diseases each year in the U.S. alone. That’s a staggering number, isn’t it? Meanwhile, the U.S. Department of Agriculture has put the annual cost of foodborne illness at more than $15.6 billion.

Late last year, the U.S. Food and Drug Administration released the 2016 Food Safety Survey Report, which included some useful and interesting data about critical elements of food safety, as well as areas where the U.S. public is doing well and where we can improve. Key findings in the report spotlight use of food thermometers, rates of hand-washing and an interesting new measure that looked at hand-washing after smartphone and electronics use in the kitchen.

Here are a few of the highlights:

Food Thermometers

While food thermometer ownership rates have remained constant — 67 percent of respondents — usage has slightly increased in the last 10 years. In 2016, 38 percent reported they always used a meat thermometer for roasts, compared to 19 percent for chicken parts, and 10 percent for hamburgers.

Hand-washing

Hand-washing rates have remained constant or decreased between 2010 and 2016. The percent who reported washing with soap after touching raw meat or raw fish remained constant since 2010 at 85 percent. There was a slight decrease in the percent who reported always washing before preparing food from 78 percent in 2010 to 75 percent in 2016.

Device Use and Hand-washing

Most consumers do not wash their hands after using handheld phones or tablets in the kitchen. About half of consumers use devices such as smartphones or tablets while preparing food, but only about a third of them reported washing their hands with soap after touching the device while preparing food.

Dietitians are uniquely positioned to encourage food safety and raise public awareness about this important topic. One simple way to broach the subject would be to incorporate it into messaging. For instance, when working with individual patients or clients, RDNs could include a section on their intake or assessment form that reminds them to ask individuals they are counseling whether they practice food safety measures at home, in what way, and whether they have questions about food safety. Organizations could coordinate in-services and contract RDNs to provide food-safety messaging or even create a brochure on key elements of food safety. Since foodborne illness costs employers millions of dollars annually in sick day expenses, this could be a worthwhile investment.

To see the 2016 Food Safety Survey Report findings in presentation mode, click here.

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A Taste of Sudanese Halal Cooking

Mascha Davis, MPH, RDN — Wed, 27 Jul 2016 21:40:36 +0000

While living in Sudan, a predominantly Muslim country, I had the wonderful opportunity to eat like a local. I was even invited to several iftar meals, which celebrate the breaking of the day's fast during Ramadan. It was during these meals that I truly fell in love with Sudanese cuisine. Even today, back home in Los Angeles, these halal recipes remain some of my favorites.

What Is Halal?

In Arabic, "halal" means "permitted" ("haram" means "forbidden"). Halal foods are ones that Muslims are allowed to eat, and the term often is used to describe how the food is prepared. Pork and alcohol are never permitted to be consumed. But other meats only are considered halal if they follow strict rules. In this way, halal has similarities to the Jewish practice of kosher, but there are some important distinctions. For instance, for meat to be halal:

The animal must be alive before slaughter.
To make the slaughter as fast and painless as possible, the animal's blood must be drained and a knife must be used which is four times the size of the neck and razor-sharp.
No other animals can witness the slaughter.
A Muslim must bless the animal before carrying out the slaughter. Or, depending on the branch of Islam, a Jew or Christian also may conduct the slaughter.

This traditional halal recipe from Darfur, Sudan, uses peanut butter; ground nuts are a staple crop in the region. I love how peanut butter acts as a fantastically nutritious (it's high in protein and a great source of healthy fat) addition to this savory dish.

Sudanese Savory Peanut Chicken

Recipe by Mascha Davis, MPH, RDN

Ingredients

2 halal chicken breasts, cut into cubes
1½ tablespoons peanut oil, sesame oil or vegetable oil, divided
½ cup tomatoes, diced
¼ cup onion, finely diced
1 clove garlic, minced (or 1 teaspoon garlic powder)
½ teaspoon salt
2 tablespoons natural peanut butter
¼ cup water

Directions

Sauté chicken in 1 tablespoon oil over medium heat in a large pan until cooked through. When chicken reaches an internal temperature of 165°F, remove from heat and set aside.
Add remaining oil to the same pan, still on medium heat. Add tomatoes, onion and garlic. Sauté until soft.
Add salt and peanut butter and mix until everything is combined. Add water and stir.
Add cooked chicken back into the mixture and bring to a boil. Cook for 3 to 4 minutes.
Serve over rice with a side of vegetables, such as broccoli or sautéed greens.

Cooking Note

Make the dish vegan-friendly by substituting tofu for chicken.

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Make a Global Impact with Nutrition Knowledge

Mascha Davis, MPH, RDN — Wed, 01 Jun 2016 03:27:46 +0000

Do you dream of treating malnutrition in children in other countries or working to ensure good nutrition practices are maintained even in difficult settings such as refugee camps? Do you yearn to use your expertise to improve the health status of underprivileged populations?

The need is tremendous. According to UNICEF, 3 million children a year die from undernutrition and related conditions. Most of these cases occur in the developing world.

Working internationally as a dietitian can be incredibly exciting and fulfilling. Even if it's not your career goal, there are numerous ways to share your nutrition expertise on short-term volunteer assignments abroad.

What Kind of International Commitment Are You Looking For?

The humanitarian or development setting isn't a traditional career path for RDNs, so figuring out how to break into this field can seem a bit daunting. Having some prior international experience, a master's degree and proficiency in a foreign language (the most sought-after language is, arguably, French) will make you a competitive candidate. If you don't speak a foreign language, it's never too late to start learning. Try evening classes or short immersion programs.

Volunteer opportunities can be as short as a couple of weeks or months, or as long as a year or more. For a longer commitment to international volunteering, the Peace Corps is a common path. But if that sounds like too big of a commitment, look for organizations that connect volunteers with grassroots organizations around the globe. Be aware, though, that most of these programs charge a fee to place volunteers. While this may come as a surprise to first-timers, it's important to realize that organizers expend a lot of resources setting up volunteer experiences. From safety considerations to lodging arrangements to other logistical issues, this is a big undertaking for the host organization as well as volunteers.

No matter how long you plan to stay, in order to really acclimate to a new environment and to feel like you've truly made an impact, take time before leaving to learn about where you're going and the nuances of the culture that influence health and nutrition.

Working and volunteering abroad is a wonderful way to use your skills to make an impact in a rewarding, exciting and challenging way. You'll make friends and connections you never would have imagined, you'll see places that many people don't have the chance to visit and, most importantly, you'll make a tangible difference in the lives of many people.

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