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Food Reward Friday

This week's lucky "winner"... Lay's milk chocolate-dipped potato chips!!

Argg! Ugg! No way!! Those exclamations could accompany a feeling of anger. Of course, there can be hair pulling, teeth grinding, feet stomping, and pillow punching in there, too. Whether or not you express anger in any of those ways, we have all felt it at some point. Life and people can be darn frustrating sometimes, downright unfair and make ya mad! And, most of us don't like to be mad. I know I sure don't. I feel its effects both physically and emotionally. So, no thanks. Bring me some zen.

But, wait just a moment. Don't shun the anger 100 percent. Anger can be a positive and, dare I say, useful emotion, if, and only if, it is expressed appropriately. Can a possible obstructive emotion be turned on its ugly head to a possible constructive outcome? I think so.

But first, let's dig a bit and see what anger does to us - exactly.

Anger and Its Effects on Your Body

Friends. The news is not good. Negative emotions will invariably impact your physical well-being, and anger can create ills on our bodies. Here are some of them:

Your immune system suffers. When you are feeling heated, especially for longer periods, the ability to fight off infection can be weakened and make you susceptible to chronic inflammation, which can do this.

You don't think as well. Anger can impair your reasoning and empathic abilities, which leads to bad decisions and weakened relationships. Stress and anger compromise the brain's ability to slow down.

The stress hormones come marching in. The body is flooded with a cascade of cortisol or stress hormones which can lead to memory impairment and learning difficulties.

Your genes can go North or South. Your emotions can actually trigger your genes to either express health or disease.

And, that's no all:

Your body speeds up. Your pulse and breathing becomes more rapid. Your blood pressure increases. Those can trigger abnormal heart rhythms which accounts for many sudden deaths a year or heart attacks.

Your tummy aches. Anger stimulates the release of acids in the stomach causing acid reflux, ulcers and other digestive issues.

Your body tenses and your muscles become tight. Tension in the head and neck muscles can cause migraines and even lead to sleep disorders. Your back can start to ache.

The wrong foods may become appealing. Anger may cause you to reach for the wrong foods in the wrong quantities causing weight gain or poor diet choices.

Expressing Anger in Healthier Ways

If you’re chronically angry or prone to big outbursts you could be inadvertently sabotaging your health as well as the health of others. Not fair. And, those outbursts certainly don't go towards bonding those personal relationships. So, what do we do about it and how do we get to appreciate the positive side of anger, if that actually exists.

Tune in. Start with not fearing anger so much. It is carrying an important message. Anger is a signal to yourself that something is wrong or that something needs to change. So, don't turn your back on your anger. Use it to work for you and for others without the lashing about and blaming others part of it.

Put on your walking shoes. If you feel the steam starting to rise, best walk away for a bit until you cool down and think a little more clearly. It is totally fine to tell someone you need a bit of time. Doing something physical, such as going for a run or a walk can really help temper the heat you are feeling. Besides, going for a walk is much better than having to deal with the regret of saying something you didn't really mean if you stuck around too long.

Chill down. Before you start the next step of examining further, find a way to relax. Slow deep breathing, meditation, or prayer may help center you and slow your emotions down.

Peel back the layers. Dig in and find the why. This is my favorite part. Go deep. Just how mad are you? Is this a big mad or a little one? Is it worth expelling your energy over it? Get clear with yourself and honest so that you can respond in a more useful way to remedy the situation or at least express yourself clearly. You must ask yourself what part you played in the situation.

Pick a strategy. Once you have identified the why, consider coming up with different ways on how to remedy the situation. Maybe that change could be a small shift in the dynamics of a relationship. If you are the one that tends to comply to others' desires and resenting it. Maybe you need to voice your preferences more. Or perhaps others are telling you your choices are foolish, your attempts at something will never work. It makes you mad but that anger towards those doubters may spur you to work harder towards your goal. Forgiveness is also another great way to alleviate your anger and make that change in yourself. Or, you may decide to do nothing at all for the moment and feel that is the best option for now.

It is not easy to always temper your emotions, I know. But, think of the alternative and further damage you can cause yourself and others as well as your health if your negativity is thrown about with abandon. If we slow down and take the time to answer anger constructively and take in the message, we just may find ourselves on the other side of something pretty great.

What about you? Have you found a technique you use when you are mad that you would like to share? Has anger ever really made things better in the long run for you?

eye: photo credit: <a href="http://www.flickr.com/photos/a_mason/4006711/">Andrew Mason</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>
thought:photo credit: <a href="http://www.flickr.com/photos/jakecaptive/3205277810/">@boetter</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

A New Understanding of an Old "Obesity Gene"

As you know if you've been following this blog for a while, obesity risk has a strong genetic component. Genome-wide association studies (GWAS) attempt to identify the specific locations of genetic differences (single-nucleotide polymorphisms or SNPs) that are associated with a particular trait. In the case of obesity, GWAS studies have had limited success in identifying obesity-associated genes. However, one cluster of SNPs consistently show up at the top of the list in these studies: those that are near the gene FTO.

As with many of the genes in our genome, different people carry different versions of FTO. People with two copies of the "fat" version of the FTO SNPs average about 7 pounds (3 kg) heavier than people with two copies of the "thin" version, and they also tend to eat more calories (1, 2).

Despite being the most consistent hit in these genetic studies, FTO has remained a mystery. As with most obesity-associated genes, it's expressed in the brain and it seems to respond somewhat to nutritional status. Yet its function is difficult to reconcile with a role in weight regulation:

It's an enzyme that removes methyl groups from RNA, which doesn't immediately suggest a weight-specific function.
It's not primarily expressed in the brain or in body fat, but in all tissues.
Most importantly, as far as we know, the different versions of the gene do not result in different tissue levels of FTO, or different activity of the FTO enzyme, so it's hard to understand how they would impact anything at all.

An important thing to keep in mind is that GWAS studies don't usually pinpoint specific genes. Typically, they tell us that obesity risk is associated with variability in a particular region of the genome. If the region corresponds to the location of a single gene, it's a pretty good guess that the gene is the culprit. However, that's not always the case...

I recognize that the simple switch I am introducing in my monthly feature this time is not exactly so simple. Suggesting to switch out your cookware requires a step that is anything but simple for many - cracking open that wallet. I understand, but I must warn you. Using conventional nonstick cookware causes the leaching of a chemical known to possibly adversely affect your health. So, yes. tough on the wallet, perhaps, but maybe even tougher on your body. But wait! You may already own many of these other safer cookware pieces and it won't be such a big switch after all!

How Non-Stick Cookware Could Affect Your Health

How could such a great cooking utensil that allows those beutifully crafted dishes to slide right out of the pan hurt you? Sorry to bear the unfortunate news, but the chemical used to manufacture nonstick coatings for many pots and pans as well as bakeware could alter your health. This chemical is called Perfluoroctanoic acid (PFOA). Most of use know this as Teflon. When nonstick cookware is heated, PFOA is leached into the food creating our exposure. It is true that not all studies indicate an issue with exposure but many other studies do. Should we wait until the jury has made a final deciosn? I think not, but it is a personal decision, of course. But, just know that in some studies, PFOA has been found to lead to many health conditions like these:

tumor development
thyroid disease
infertility
poor fetal development
immune and hormonal changes
elevations in cholesterol and uric acid, possibly leading to cardiovascular disease, gout, kidney disease and kidney stones.

Safer Cookware Choices

There are several options in cookware that will not expose you to possibly dangerous chemicals and one of them is my all time favorite and one I reach for almost every single day! Cast iron. I inherited a few pans from my mother and I guard them with my life!! In fact, I use it to make these and this and this. By the way, the price can't be beat, but they do require seasoning to create that non-stick finish. (Thanks, Mom! As she already did that for me with all those wonderful meals she prepared using them!)

Besides cast iron, here are some others to use safely:

glass
stainless steel
enamel
ceramic (not-ceramic coated, but 100 percent)
anodized aluminum
GreenPan, a new cookware that claims to be non-toxic, nonstick

Remember, to take care of your pots and pans. Scratches and scrapes can create cracks that leach the metals that lies beneath the coatings of your pans. Better to replace them when that occurs.

So, are you a cast iron pan fanatic like me? Or do you have another favorite? Do you still use nonstick cookware? Why so? Please let us know in the comments.

pans: photo credit: <a href="http://www.flickr.com/photos/victoriapeckham/3356441741/">victoriapeckham</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

Nine Ways to Improve Your Thyroid Health

Your thyroid plays a critical role in your body from metabolism to heart function to energy levels and lots more! Learn the many ways you can support this vital body part to improve your health and feel your energetic best!

That tiny little nugget in the front of our neck has a big job. That thyroid gland helps regulate a lot, and it really is not a stretch to say every cell in our body is affected by thyroid hormones produced by the thyroid. Come see what I mean and find a handy list of things you can do to help it hum along to create your best thyroid health!

Why The Thyroid Gland Is So Important

The thyroid gland is a conductor of sorts giving cues in the body to do some things like this:

It stimulates our cells and controls how much energy is used or not used.

It leads the way for virtually all metabolic activity in the body from appetite to nerve function and heart function.

The thyroid affects how fast you burn calories and how fast your heart beats.

It can cause obstacles in getting pregnant or losing weight.

It can affect your digestion, your moods and your energy levels.

And, the list goes on . . .

So, I think we can agree, That thyroid? It is critical!

But, that little gem of a workhorse can lose its way and start causing many symptoms like these in hyperthyroidism or these in hypothyroidism. A diagnosis of hypothyroidism or hyperthyroidism is not so uncommon. In fact, 20 million Americans alone suffer from issues related to their thyroid.

You can also have autoimmune thyroid issues like I have and that can pose even greater challenges. I have Hashimoto's meaning my immune system is attacking my thyroid and in my case, making me hypothyroid. So I must get in there and help my thyroid and support that gland as best I can. And, like a lot of things, it requires effort, time and discipline. Scan down to learn how!

Tips To Take Care Of Your Thyroid

Because I know thyroid issues affect so many, I have gathered a few general tips to consider to lend a hand to your thyroid. By no means is this an exhaustive list as each case is so different and there are many differences of opinions on how to treat it the best. Tip number 5 contains some links to books I have found helpful, too.

1. Knock on a lot of doors.

Find the right doctor. This is crucial. This does not necessarily mean an endocrinologist either. There are a lot of health practitioners that specialize in thyroid care and may be a better fit for you. Or you may want to create a team that works together to help you treat your thyroid disease the best. Here are some tips to finding the right health provider for you.

2. Bond with your team.

Create a good relationship with your medical team. After you have found the right team, make sure you do what they ask and keep the communication open. Ask questions to make sure you understand why they are asking you to do everything. When you meet with your doctors, be organized and specific, Tell them what you are doing exactly, Show them your exercise and eating log, bring in your supplements to share. Let them know exactly how often you are experiencing a symptom. The more "scientific" you are and the less emotional and vague you are, the more serious they will take you and the more ideas they will have to get you better.

Don't miss this: Have you heard of Concierge Medicine? If not, you will. Let me tell you about it.

3. Do your homework.

Study what those thyroid blood tests mean, what those medications can do or not do. Are there alternatives? Don't just rely on your doctor. Be smart and be able to understand the lingo. It is your body, your health and your life. Here is some information on thyroid blood tests.

Don't miss this: Here are some superfoods or nutrient dense food choices that may help support your health.

4. The numbers count.

Check your blood levels of thyroid function regularly. Even when you are feeling well, make sure you get your blood levels of all the thyroid hormones (T4, T3, Free T3, Free T4, TSH, etc.) checked. It is so much better to catch a slight decrease or increase and react accordingly rather than wait until a big change occurs. Here is some information you may want to consider about when is the best time to get your thyroid blood levels checked.

5. Get trendy.

Keep up to date on the latest studies, medications, supplements, etc. Research further:

Read thyroid books like this loaded with tips to live well despite thyroid disease.

Frustrated with hypothyroidism and your lack of improvement? I understand. Check out this book to better gain knowledge and talk to your doctor about doing more about it.

Make sure to find support groups in your area to learn all you can as well and for helpful doctors in your area.

6. Dump the antagonists.

A healthy diet is a must, and not just for your thyroid. For everything! But did you know some foods can aggravate your thyroid? There are many studies pointing to gluten as a possible culprit for the autoimmune link to thyroid issues. I have begun to eliminate it myself and shared that here. Sugar can be another problem for many. And, even those nutrient powerhouse vegetables in the cruciferous family like broccoli, kale, cabbage. Yes, too much of those can be an issue for some. It might be worth experimenting with your diet for a few months to see if riding yourself or cutting back certain foods affects your blood tests and symptoms.

7. Put pen to paper.

Keep a symptom log. There are so many actions you can take to get better. From switching medications, special diets, exercise programs, supplements, etc. But you do not know which of them may help you. Your symptoms may change suddenly. I have found it really helpful to write down when I started a new routine, changed medications, etc. to aide me in putting pieces together to improve my symptoms.

8. Move your body.

Exercise. Every day is best. But create a routine and keep to it. This is my biggest challenge and I slip when my life is especially zany. But if I create a schedule, I find it easier to get going. You don't have to like it every day but think of the alternative if you don't. That will motivate you!

Don't miss this: Follow here for lots of ways for you to find an exercise routine that can help.

9. Don't give up.

Be patient and forgiving of yourself. Having thyroid issues is challenging and your symptoms can change over time. Just knowing that can be typical for many can help. It wouldn't hurt to reintroduce yourself to tip number one. If you are experiencing frustration over your condition, perhaps that is where you need to restart your focus.

How about you, thyroid sufferers? Any tips we should add here? I would love to hear every one of them. Please contribute in the comments and let's hear about your experiences.

neck: photo credit: <a href="http://www.flickr.com/photos/ktlindsay/447670993/">kT LindSAy</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>

Creating Salads Without Lettuce

Certainly a tossed green salad is a "go to" in most households when creating a meal. It just about goes with everything adding that crunch, zing and beautiful color to the plate. But, I say, don't just think of salad with greens. Yes, greens are one of the most nutritious vegetables and packed with antioxidants (listed here), but consuming a variety of vegetables is important. Expand the mindset, change it up and create a raw salad without our dear greens. At least once in a while.

Here are four salads you can make that do not feature lettuce of any kind but are so tasty and just as quick (maybe even quicker), provide loads of nutrition and add a bit of variety to your menu plans. Expensive food processors or mandolins are not necessary for these raw salads. However, they do require one of two inexpensive tools I bet you already have: a box grater and/or a vegetable peeler. Make sure to click on the green links for more information on a particular ingredient.

The Multi-Tasking Box Grater

But, first a word about box graters. They are not just for cole slaw and cheese. Those razor sharp holes are ideal for turning an array of vegetables into even pieces that take on any dressing with ease.

Here is a video showing why this dietitian thinks her box grater is one of her favorite kitchen tools and the many ways she uses it:

Choose a Grated Raw Salad

Pick at least one of the four below and grate and peel your way to a delicious and nutrient-packed salad this week without shredding any lettuce at all. These salads make three to four side servings. Double up as needed.

Raw Celery Root, Green Apple and Walnut

Gather

1 small celery root
1 small green apple
1/2 small sweet onion
1/2 cup crushed walnut pieces, toasted

Dressing

3/4 cup organic plain yogurt
1/2 teaspoon apple cider vinegar
1/2 teaspoon raw honey
1/2 teaspoon organic lemon juice
pinch of pink salt and pepper

Now do this

Using the large holes of your grater, grate the celery root, green apple with skin, and onion into bowl.
Combine dressing ingredients well in another small bowl. Taste and adjust seasoning.
Pour dressing over vegetables and toss well.
Taste and adjust seasoning.
Sprinkle toasted walnut pieces on top.

Herbed Zucchini Ribbons with Flecks of Red Pepper and Olives

Gather

4 small zucchini (the smaller ones are more tender)
1/4 small red onion
1/4 red bell pepper
1 - 2 tablespoons of herbs, minced (parsley, basil and mint are all nice)
8 kalamata olives, pitted and diced

Dressing

1 teaspoon raw honey
1 teaspoon fresh organic lemon juice
pinch of pink salt and pepper
1 teaspoon sherry vinegar
3 tablespoons olive oil

Now do this

Using the vegetable peeler, peel the zucchini lengthwise into thin ribbons. Grate red pepper and onion using box grater.
Combine dressing ingredients and taste and adjust seasonings.
Place zucchini ribbons on plate and sprinkle onion and red pepper on top. Then add olives.
Drizzle dressing over vegetables.
Sprinkle with herbs.

Shaved Asparagus with Feta and Pine Nuts

Gather

8 large raw asparagus spears, trimmed and peeled in long, thin strips with vegetable peeler
1/4 cup crumbled feta cheese with an extra 2 tablespoons set aside
2 tablespoons toasted pine nuts
zest of 1/2 small organic lemon

Dressing

2 tablespoons fresh organic lemon juice
1/8 cup organic olive oil
pinch of pink salt and pepper

Now do this

Combine peeled asparagus and 1/4 cup feta into bowl.
Combine lemon juice, olive oil and salt and pepper and wisk together well. Taste and adjust seasonings.
Place asparagus on plate and drizzle dressing over asparagus.
Garnish with extra feta, lemon zest and pine nuts.

Cucumber, Sweet Onion and Mint

Gather

2 organic English cucumbers or 4 Persian organic cucumbers
1/2 small sweet onion
6 mint leaves, minced

Dressing

1/4 cup rice wine vinegar
1 teaspoon raw honey
1 teaspoon toasted sesame oil
pinch of pink salt and pepper

Now do this

Grate cucumber using largest hole on box grater or depending on firmness of cucumber you could use the vegetable peeler to create lengthwise strips.
Sprinkle salt over cucumber and place in colander and allow to drain for 15 minutes.
Grate onion using large holes on grater.
Place drained cucumbers and onion onto plate.
Combine vinegar, honey and sesame oil into small bowl and mix well. Taste and adjust seasoning.
Drizzle dressing over cucumbers and onion.
Sprinkle with minced mint leaves.
Taste and adjust seasoning.

asparagus: photo credit: <a href="http://www.flickr.com/photos/bcveen/88512430/">hoveringdog</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>
zucchini: photo credit: <a href="http://www.flickr.com/photos/graibeard/3318366098/">graibeard</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-sa/2.0/">cc</a>
cucumber: photo credit: <a href="http://www.flickr.com/photos/vizzzual-dot-com/2738586453/">viZZZual.com</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

Health Clicks: Anywhere, Anytime Picnics

A gorgeous, balmy sunny day in a grassy park. A lovely evening concert under the stars. Along the sandy coast with the waves crashing near. Or wherever you are at this very moment. All perfect settings for a picnic in my book. In fact, one of my very favorite picnic experiences was quite spontaneous - on a stone wall along the Seine in Paris with my husband on our first visit there. Notre Dame loomed beautifully behind us. We were both starving after wandering the breathtaking city for hours, but on a strict budget. We could afford the loaf of french bread, a hunk of cheese, an apple and a knife, though!

How to Plan A Memorable Picnic

Gather just a few things and some great company, too. Get outside and make it an event. Here are some tips:

1. Enjoying a meal outside can be magical but sharing it with the gnats, the mosquitos and the bees isn't so divine! Here is a chemical-free bug spray to take along without the nasty chemicals or you could easily make your own as well.

2. If your heart is a flutter and this picnic is of the romantic variety, you could get some tips here on a few special food items to bring.

3. Romance or not, choose dishes that travel well like this edamame guacomole with spicy pita or asparagus and avocado springrolls or even these easy peanut noodles with various toppings.

4. Avoid packing tender greens as they can wilt. Instead try salads like this carrot with dried cherries or some baby new potatoes with yogurt and herbs. They would hold up well under the heat.

5. Did anyone say dessert? Uh, yes I thought I heard that. How about these beautiful vanilla, strawberry and raspberry coconut macaroons or these "don't mind if I do" chocolate pecan cookie bars?

6. If you picnic often enough, serve it up in style, save the landfill and invest in something fun like this enamelware plates trimmed in red.

7. Seriously, if you can't find a free playlist here for your picnic, then I don't know what to do with you!

8. Get up and move around a bit. Frisbee, beach ball, softball. Take your pick, but a cool kite like this one could be fun. too!

What have been your favorite places to picnic? Best dishes to pack? Go ahead and provide a link if you like. Help The Health-Minded readers plan their next best picnic!

basket: photo credit: <a href="http://www.flickr.com/photos/stevendepolo/3587702454/">stevendepolo</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

flowers: photo credit: <a href="http://www.flickr.com/photos/tomtolkien/7736943504/">Thomas Tolkien</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

Residing Gluten-Free

Do these two letters mean anything to you? For a large population, they do. And, my daughter and I have joined that society. The society of those who look for the letters G and F on food packages, menus, and recipes. You see, we have been "gluten-free" (or GF) for a few weeks now. She, because she suffers some tummy problems and we are seeing if it makes a difference, and me? Moral support mostly, but I'd like to see if it reduces my Hashimotos symptoms (a thyroid autoimmune disease). So, we are high-fiving it around here when we find a GF product we like, we are emailing each other GF recipes we want to try, and we are watching and recording any differences we see and feel in our symptoms.

Giving up wheat and all its parts takes effort and discipline but there is so much support available from wonderful bloggers like these to books like these. Your health practitioner can provide additional aide as well as nutritionists to get you on your way. I also have become aware of the many restaurant menus that offer gluten-free dishes as well.

Gluten-Free Pasta with Garlic, Parsley and Brown Butter Sauce

Here is a simple gluten-free dish for two that we enjoyed over the weekend. I reached for ghee here to create that brown butter taste as it has a nutty flavor already like brown butter and has been heated to eliminate the milk solids, which can help some digest it better than butter. It also has some health benefits too. You can make your own ghee or find organic ghee in many stores (sometimes in the section with Indian foods as it is used in that cuisine).

This dish is such a good base as many additions would be wonderful: fresh slivered basil, diced roasted tomato and peppers, chopped olives, roasted broccoli, various cheeses and spices. It really is only the beginning. Layer as you wish and dig in!

Gather

4 ounces gluten-free spaghetti (we like this one but still experimenting)
2 tablespoons organic ghee
1/2 teaspoon organic extra-virgin olive oil
large handful of pine nuts
2 large cloves garlic, minced
1/4 cup chicken stock, homemade if you have it
1 teaspoon fresh squeezed organic lemon juice and the zest of half a lemon
½ cup fresh grated Parmesan cheese
Lots of grinds from this South African spice mix from Trader Joe's or several pinches of crushed red pepper
2 tablespoons finely diced parsley

Now do this

Place a 1/2 cup measuring cup in colander to remind yourself to save some of the pasta water while draining.
Prepare water and pasta for cooking and get that started. Make sure you watch the pasta and cook al dente! It makes a big difference in the texture of all pasta - gluten free included.
While pasta is cooking, heat olive oil on low flame. Add the pine nuts and toss around. Check and stir until the pine nuts are toasted. They brown quickly.
Add the garlic and stir for another 30 seconds.
Scrape the pine nuts and garlic into a dish and reserve.
In saucepan, melt the ghee. Turn the heat to medium and stir constantly until the ghee begins to brown, but not burn.
Off the heat as this will sputter, add the chicken stock and lemon juice and stir together. Allow the sauce to meld and reduce a bit - 2-3 minutes.
Season with spice mix.
Drain pasta.
In a large bowl, toss together the cooked pasta, pine nuts with garlic, and brown butter sauce.
Sprinkle with Parmesan cheese, parsley and zest, and add some of the reserved pasta water as needed to loosen the pasta and meld the ingredients.
Garnish with more grated Parmesan cheese and zest, more spice, pinch of salt if desired.

So. have you joined the society and gone gluten-free? Did it help with any health issues you are suffering with? What resources and food items did you find helpful? We would love to know! Please lend a hand and share your tips or suggestions.

G: photo credit: <a href="http://www.flickr.com/photos/lwr/1531164548/">Leo Reynolds</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
F: photo credit: <a href="http://www.flickr.com/photos/chrisinplymouth/4840849624/">chrisinplymouth</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
garlic: photo credit: <a href="http://www.flickr.com/photos/postbear/8409731525/">postbear</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>

Recycled Table Scraps: Many Uses For Citrus Peel

Don't just toss your table scraps to the dog! Besides, your pooch might not even like the kind I am talking about here; citrus peel. Those colorful rinds can do wonders. I am a lemon water groupie (discussed here) and I throw the leftover rinds in a bag for later. You might want to keep those lemon, lime, orange, tangerine and others around too and let them extend their usefulness. It is so simple and here's how.

How to Dry Citrus Peel

Use a vegetable peeler to try and remove most of the bitter white pith before drying it, but that is only important for cooking uses.

Before using the peel, you must dry it. Hold on as this gets complicated:

Put the peels on a tray or cookie sheet in a single layer and leave it for a few days.
Flip them if you think of it to allow for more air exposure.
Store in a jar with a lid in the pantry.

An intricate process, I know. But if you just can't wait a few days, take the cookie sheet and toast in a low oven (200 degrees) until dry. Keep checking every 15 minutes.

10 Simple Uses For Leftover Citrus Peel

Here are several ways you can recycle those citrus peels to make your life smell and taste better:

Allow that outdoor fire pit to crackle with fragrance. A few peels thrown in the pit makes for an especially fragrant fire! Just make sure they are really dried out.

Build a better ice cube. Toss in a variety of peels to those ice molds. So pretty and makes ice water extra refreshing.

Dish up a great bowl of something. Make your ordinary, extraordinary. Include some peel into your rice as it is steaming or give your barbecue sauce a certain tang with some peel in it as it is simmering. I love it to add it to beans in the crock pot near the end.

Make cleaning more fun. Yes, it is possible with some lively music playing and some yummy smelling cleaners. Here's how: In a glass jar, fill with white vinegar, throw a large handful of peel in, cover with plastic wrap and leave for several days. Remove peel and pour in spray bottle with equal parts water for a nice smelling non toxic home cleaner.

Throw together some compound butter or infused oil. Your pantry and freezer can contain some interesting choices with some flavored oils/butters. This can be done in a snap and I give some great recipes here.

Infuse your home with scent. To a few cups of water, place a handful of peel and a generous bunch of mint, basil or other herb scent you like and simmer on the stove to give a great scent.

Give your marinade a lift. A hint of citrus will enhance many dishes. Include the peels in the marinade for that upcoming summer grill and make it come alive.

Garnish at cocktail hour. Many cocktails (virgin or boozy) require citrus peel of some kind.

Prepare a dry mix or two with a citrus hint. Make a chai mix of spices and throw in a peel. Or, put a peel in some coconut sugar and let infuse for a week and then remove.

Create nice smelling clothes. Make a dryer sachet by reusing a cotton muslin bag (that some jewelry comes in) or those tea bags that you put loose tea in and place several larger pieces of peel in it. Seal tightly. Use in your dryer and your next batch of laundry will smell great.

What do you say? How about sharing how you use leftover peels or tidbits for other uses? Share in the comments.

lime: photo credit: <a href="http://www.flickr.com/photos/xalamay/3505165083/">xalamay</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>

lemon: photo credit: <a href="http://www.flickr.com/photos/21560098@N06/6722653055/">Nina Matthews Photography</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

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