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Why Posting Calorie Counts Will Fail, Part II: Most People Don’t Know How Many Calories They Burn

Jul 27 2010

Introduction and Part I of this series.

click for USA Today article

Few stories that begin, “Many Americans clueless…” can really be called “news.” Nonetheless, a recent study made headlines earlier this month by confirming what research has shown time and again: most people don’t know how many calories they supposedly burn. The 2010 Food & Health Survey by Cogent Research asked respondents (1,024 adults “nationally representative of the US population based on the Census”) to estimate how many calories someone of their age, height, weight, and activity levels “should consume” per day. Only 12% got within 100 calories +/- their Estimated Energy Requirement (or EER, the formula currently used by the USDA) and 25% wouldn’t even venture a guess. The remaining 63% were just wrong. This seems to pose a problem for the claim that publishing calorie counts on menus will improve public health. Logically, if people don’t know if they burn 10 or 10,000 calories in a day, which is the range of estimates collected in another survey, conducted in 2006 at the University of Vermont (full text with UMich login), knowing how many calories a particular menu item contains probably isn’t going to do them much good. The campaign is called "Read 'em before you eat 'em" (the slogan in the little purple circle. Image from nyc.gov

The new calorie publishing policy actually includes a provision to help address this problem—in addition to the calorie counts of all menu items, menus will also have to publish the average daily calorie requirement for adults (2,000 Kcal). New York City also attempted to address the problem of calorie ignorance when it instituted its calorie count requirement by launching an ad campaign aimed at drilling the 2000/day calorie requirement into people’s heads.

But that’s not the kind of calorie ignorance I’m concerned about. For one, I don’t think the success of calorie counts in reducing obesity or improving public health depends on people keeping strict caloric budgets. Enough people have internalized the belief they ought to eat fewer calories that the numbers could be useful as a point of comparison regardless of how many people can accurately estimate how many calories they supposedly burn based on their age, height, weight, and activity level. Even if you’re under the mistaken impression that you’re Michael Phelps, if your goal is to consume less energy, choosing between the 250-calorie sandwich and the 350-calorie one is a simple matter of figuring out which number is smaller. IF calorie counts were accurate, and they inspired at least some people to consistently chose lower-calorie items, and at least some of those people didn’t compensate for those choices by eating more later or being less active, and some of them continued to burn the same number of calories despite eating fewer of them, then the counts would actually have the intended effect. The magnitude of the effect might be small, but it would be in the right direction.

Of course, that’s a big “if.” I already addressed the first condition (calorie counts are often wrong), and will be looking at the next two (people don’t order fewer calories but if they think they have they are likely to compensate later) in more detail in later entries. The problem of most people not knowing how many calories they burn is related to the third condition—the mistaken assumption that people will continue to burn the same number of calories even if they reduce the number of calories they eat.

In other words, the problem isn’t that too few people know that the average adult probably burns something in the vicinity of 2000 calories per day. The problem is that metabolism varies. It doesn’t stick to the formula based on height, weight, age, and activity levels. Most people don’t know how many calories they burn because they can’t know, because it’s dependent on lots of factors that formulas don’t and can’t account for. And one of the things that usually causes people to burn fewer calories per day is eating fewer of them. This starts to get at one of the other reasons I don’t think posting calorie counts will have the desired effect: it’s true that eating fewer calories often leads to short-term weight loss, but the vast majority of people either get hungry and can’t sustain the energy deficit or their bodies adjust to burning fewer calories and erases the deficit. Either way, almost all of them regain all of the weight they lost, and often more. Read more

Sourdough English Muffins: Of nooks and crannies and double-entendres

Jul 7 2010

hot, buttered muffins

“Oh, no, my muffin hasn’t had a cherry since 1939.”
Betty White on SNL

Not to belabor the SNL references too much, but the “English muffin” presents us with a quintessential Coffee Talk paradox: the “English muffin” is neither English nor a muffin. (Discuss! By gum, I think I will…)

Do you know the muffin man?

The words “English muffin” appeared in print for the first time in 1842 in Great Western Magazine, a publication of a British railway company:

"In the deep well of a blue-edged plate..is disclosed that dream of farinaceous enjoyment, the *English muffin.” (from the OED, which does not explain the asterisk)

The fact that it shows up for the first time in a railway magazine may suggest that no one thought to specify its national origin until they were taking it outside of its supposed “home” country. But the only place outside of England that the Great Western Railway went was Wales, which is, coincidentally, where the type of bread represented by the “English muffin” probably originated sometime in the 10th C. Perhaps the increasing continental interconnectedness represented by the railway prompted a bit of mistaken culinary nationalism?

when you place them on the hot griddle, you can actually watch them rise up as the yeast frantically pump out gasthen you flip them, they deflate a little, like you've crushed their little yeasty ambitions. I must have some kind of bread schadenfreude--I really love watching them poof and then fall.

From Punch, or the London Charivari, Volume 103, December 24, 1892 ed. Sir Francis Cowley Burnand via WikipediaAside from that one instance, yeast-risen rolls griddled on both sides to create two flat, browned sides and a pale band about the waist were generally just referred to as “muffins” on both sides of the Atlantic until the end of the 19th C. The word derived either from the Middle Low German word “muffe” (pl. “muffen”) meaning “little cake” or the Old French “moufflet” meaning a soft or tender bread. It was probably the kind of bread peddled by the “muffin man” of nursery rhyme fame and along with its close relatives, the crumpet and cross-bun, was  customarily served with butter and jam at mid-day tea, a tradition that began in the 17th C. and reached its height in the Victorian Era.

Hannah Glasse included a recipe for small, griddled yeast breads in The Art of Cookery (1747) titled “Muffings [sic] and Oat-Cakes” which instructed that they be split with a fork rather than a knife so “they will be like a Honey-Comb” instead of “heavy as Lead.” Thomas Jefferson’s granddaughter recorded a similar recipe for “Monticello Muffins” in her unpublished cookbook manuscript. It calls for a dough of flour, water, and yeast to be shaped in “little cakes like biscuit” and baked on a griddle “before the fire” rather than inside the stove. Those were probably the same muffins Jefferson was referring to when he wrote to his daughter Martha from the White House:

"Pray enable yourself to direct us here how to make muffins in Peter's method [referring to Peter Hemings, the head cook at Monticello]. My cook here cannot succeed at all in them, and they are a great luxury to me.”

One of Jefferson’s great-granddaughters recorded an anecdote regarding their proper consumption echoing Glasse’s warning not to cut them with a knife. The Benjamin Franklin in the story is one of Jefferson’s grandsons, not the bespectacled founding father, and Mrs. M is Dolley Madison, the fourth First Lady:

"On one occasion little Benjamin Franklin  . . . seated next to Mrs. M. found himself unequal to the management of his muffin. Mrs. Madison's aid being invoked, she took the knife to cut it, but a little hand was laid on hers, and an earnest voice exclaimed, 'No! No! That is not the way!' 'Well, how then Master Ben?' 'Why, you must tear him open, and put butter inside and stick holes in his back! And then pat him and squeeze him and the juice will run out!' Mrs. Madison, much amused, followed his directions. Any lover of the English muffin will appreciate their wisdom!"

Notably, the story also seems to mark the transition from “muffin” to “English muffin.” What for the late 18th C. or early 19th C. Master Ben was just a “muffin,” was for Jefferson’s great-granddaughter, Ellen Wayles Harrison, who lived from 1823-1897, an “English muffin.”Read more

A Sourdough-risen Challah Trinity: Braid, Loaf, Knot

Jun 1 2010

If you're wondering, yes, the juxtaposition of a traditionally Jewish bread and the "trinity" is meant to be ironical. Also, I somehow failed to get a decent picture of all three shapes after baking--the loaf is just visible in the upper right corner here. 

A friend of mine is catering a 150-guest wedding reception in June and has asked me to make the bread. It’s a paying gig, which is cool, but the primary reason I’m doing it is because it sounds like fun to make a brigade of baguettes and a mess of challah.* I did a test run this weekend to see how sour the bread would turn out using approximately the same schedule of starter-refreshing, rising, and baking that I had worked out for the weekend of the wedding—my sourdough starter is one of the main reasons my friend asked me to handle the bread, but she didn’t necessarily want a pronounced sourdough flavor. As I’ve mentioned before, sourdough starters don’t actually make sour-tasting bread unless you want them to. However, especially when it’s warm and humid out, the yeast activity speeds up, so a baking timetable that wouldn’t produce any discernable tang in February might produce something quite sour in June.

There were some other things I needed to figure out too—making sure my estimates for how many slices we’d get out of each loaf were correct, figuring out what shape of challah would work best for pulled pork sandwiches. Oh, and learning how to make challah in the first place before attempting to manufacture it in quantities better measured by the gallon than by the cup. You know, minor details.

The Knots, the Loaf, and the Wonky Braid: They are risen (They are risen indeed!)

I was only planning on auditioning two shapes: a traditional six-stranded braid and a loaf baked in a standard bread pan. But I had a little extra dough because the pan won’t quite hold as much as a recipe for a braid calls for (well, technically it would, but the dough would rise over the edge, creating the mushroom shape characteristic of many commercial loaves, which I didn’t want), so I turned 1/4 of one batch into three knots about the size of hamburger buns. And the knots won. The braid might be prettier, even if it’s imperfect, but it’s way less impressive once it’s sliced. Plus, even a perfect braid wouldn’t produce perfectly consistent slices. However, the main reason the knots seem like they will work better is that challah is so soft and absorbent that with a warm, moist sandwich filling like pulled pork, it might get soggy and start to fall apart. At home or even at a restaurant, that might be fine—preferable, even, like the classic spongy white bread you get at Texas bbq joints. However, a big, formal event where the sandwiches might take a while to get from the kitchen to the table and the table to the guest seems to call for a little more structural integrity.

 Braid LoafKnot 

It struck me as I was looking up challah recipes that traditional Jewish breads seem to be all about extremes. Matza or matzoh is like the ur-bread, or bread pared down to its most basic form: grain ground in to a flour moistened and then heated until the starch sets. No leavening, by definition; no fat, by tradition. You can even make it without salt, although that would taste horrible. The bagel is the chewiest roll possible—the shape provides the maximum possible surface area for a non-flat bread and boiling causes the starch on the outside to gelatinize more than just baking, which is what makes them harder, shinier, and chewier than other breads. Then there’s challah, which is so rich with egg and fat and sugar that it’s about as close to pastry as a yeast bread can be.

Traditionally, challah is parve—meaning it doesn’t contain milk or butter. However, since we’re using it as a vehicle for pork, trying to accommodate guests with religious or ethical objections to animal products is already moot (there will be plenty of other options for them) so I decided to use butter instead of oil because I prefer the flavor. That makes the recipe a little more like brioche, but I’m still calling it challah because it doesn’t contain quite as much fat. If you imagine a continuum between croissant (lots of fat, very little water, not crusty) and baguette (no fat, lots of water, very crusty), brioche is nearly touching croissant and challah is one or two steps closer to baguette. However, like brioche, challah is incredibly soft and spongy—almost cake-like. They resemble genoise in their ability to take on additional moisture. That’s one of the reasons they’re often used for french toast and bread pudding-type applications—not only are they already eggy and rich, but they absorb much more batter than even the stalest baguette.

Although this recipe does call for a little more sugar than most yeast breads, it’s not too sweet to use as an accompaniment to savory dishes. It would be perfect for mopping up runny egg yolks, stews, or gravies. But it’s also rich, sweet, and flavorful enough to enjoy plain. It’s a celebration kind of bread, and it’s easy to see why Jews in southern Germany adopted it and incorporated it into their religious traditions.  

Challah and the different braids have acquired many overlapping, competing, and sometimes conflicting meanings. the strands represent truth, peace, and justice. or the way they are entertwined looks like arms embracing and represents love. or they represent the six days of the week that are not Shabbat. or they represent the words Zachor "to remember," Shamor "to safeguard" and B'Dibbur Echad "with one utterance." 12 lumps represent the 12 tribes of Israel. 2 loaves represent the Exodus manna portions.

*As far as I know, there are no official terms of bread venery, although perhaps there should be, in which case I’m sure we can come up with better ones—A snobbery of baguettes? A gordian of challah? Read more

Homemade Peeps and Chocolate-Covered Marshmallow Eggs, featuring a Recipe Throwdown: Alton Brown vs. Martha Stewart

Apr 2 2010

these are among the least hideous and turd-like of my marshmallow creations. so now you've been warned about what is to follow. 

“As a rule it is better and less costly to purchase marshmallows than to try to make them”

Ida Baily Allen, Cooking Menus Service (Doubleday: Garden City, 1935)

“Marshmallow” is one of those fantastic words that sounds like its referent—round with open vowels that get sort of squashed by that middle sibilant. Saying the word almost feels like eating something fluffy and sticky. But as it turns out, that’s just a coincidence. The “marsh” in the word does actually refer to a marsh, as in that soggy place between a body of water and land  that can’t seem to decide which one it would rather be a part of—a sort of alluvial purgatory. Because that’s where the flower called the “marsh mallow,” whose extract was originally used in the confection, likes to grow.

the marsh mallow, from http://en.wikipedia.org/wiki/File:Althea_officinalis_flor.jpgThe plant itself, Althaea officinalis, apparently has all kinds of medicinal uses—it’s a diuretic and  expectorant and seems to help with some digestive and skin problems. The Latin name Althaea apparently comes from the Greek root altho, which means to heal or to cure and it was also a part of traditional Chinese medicine. The young plants can be eaten raw, and the mature stem and roots can be boiled and fried, but since antiquity, the main delivery method has been candy. The ancient Egyptians boiled pieces of the mallow root with honey and used it to soothe sore throats. In the Middle East, it was sometimes used as a poultice and applied directly to wounds but also added to halva, the dense, sweet nut or seed paste. 

The type of candy we associate with the name “marshmallow” today was developed in mid-19th C. France. Some sources claim the candy was designed as a sort of advanced marsh mallow extract delivery system. According to Skuse’s Complete Confectioner (via foodtimeline.org), French confectioners added the medicinal extract to beaten egg whites to give it lightness dry it out, sugar to make it palatable, and gum to bind the ingredients.

However, other sources claim that it was marsh mallow’s unique culinary properties, not its medicinal properties, that prompted the development of the candy that now bears its name. Marsh mallow contains an abnormally large amount of a thick gluey substance called mucilage. Most plants contain some mucilage, and succulents and flax seeds contain a lot of it—that’s why cactus is so gooey and flax seeds mixed with water can be used as a vegan egg substitute. According to this version of the story, French candy makers used the mucilage extracted from mallow root as a binding agent for a mixture of egg whites, corn syrup and water. A book published in Philadelphia in 1864 called The Complete Confectioner actually mentions mucilage in the instructions for how to make a syrup of marsh mallow root:

Guimave is the French name for both the plant and the candy; the name comes from the English "white mallow" with the g --> w, as in William/Guillame or war/guerre: http://fr.wiktionary.org/wiki/guimauve

It does seem to make more sense that the candy would keep the name “marshmallow” even after actual marsh-grown mallows ceased to play a role in its production if the plant’s role was more about texture than flavor. By the end of the 19th C., gelatin and starch substitutes were developed that could stand in for the mucilage and industrial manufacturing methods made it far cheaper and more efficient to produce them in factories than by hand. Even the famous cookbook author Fannie Farmer, writing just before the turn of the century, calls for purchased, ready-made marshmallows in her “Marshmallow paste” and doesn’t include any recipes for making them yourself (again via foodtimeline.org).

Despite what Fannie Farmer and Ida Baily Allen would have you believe, there are a couple  of  advantages to making your own marshmallows at home. One is the freedom to flavor them however you want. Most commercial marshmallows are flavored with vanilla, although you can occasionally find gourmet versions flavored with peppermint or cinnamon (flavors seemingly chosen for their potential to enhance hot cocoa). But why limit yourself to those?  the chocolate coating also protects the marshmallow, keeping the inside soft and gooeyI made some with almond extract to accompany jars of homemade spiced cocoa mix I gave as gifts last Christmas. The chocolate-covered eggs I made are flavored with both almond and orange extracts, which is awesome especially with the chocolate. Other tempting possibilities: rosewater, cinnamon-almond, cinnamon-orange. Of course, vanilla’s good too. The second perk is that they’re divinely soft—as different from store-bought marsh mallows as fresh Peeps are from stale ones. I know some people prefer the latter in Peep form but who likes stale un-sugared marshmallows? (If you prefer your Peeps sacrilicious, see DoriaBiddle.com’s “Stations of the Peeps, which for some reason will not show up here in image form: http://www.doriabiddle.com/Stations1.html).

They’re also really easy to make if you have a stand mixer and you’re willing to live with squares or some other really simple shape. You basically just bloom some gelatin in a mixing bowl, heat some sugar and/or corn syrup and water to 240F, add it to the gelatin, and then let the mixer run for 10 minutes or so until it’s really fluffy. The whole process takes less than 30 minutes, and you don’t even have to do anything while the mixer is running. After my successful Christmas marshmallow experiment, I thought making homemade Peeps for Easter would be no big thing, but it turns out the difficulty is not in the making of the marshmallow, but in the shaping of it.

For every Peep I produced that was even vaguely cute-in-a-homely-sort of way, I made at least three horrifying turd-beasts that seem to look at you plaintively, as if to say, “Please kill me.”

baby elephant seal? embryonic anteater? lumpenPeeprotariat?

the whole mutant crew; in front there is what I think I turned into a vaguely passable snail Read more

Sourdough-Risen Whole Wheat Bagels and the Sweetness of the Old World

Mar 18 2010

Happy day after St. Pat's! Can I offer you some carbohydrates? Perhaps slathered in some fat?  

“Authentic” Bagels: Boil, Bake, and Bluster

There are three things that distinguish bagels from other breads:

The first, perhaps obviously, is the shape. There are at least four different theories about the origin of the word “bagel,” and all of them refer to the shape (etymology notes below the recipe for fellow word geeks). However, you can’t just make a standard bread dough into rings, throw it in a hot oven, and expect it to develop the glossy crust and dense, chewy interior that most people associate with bagels.

The second difference is an issue of method: bagels are traditionally boiled before they’re baked, which causes the surface starch to gelatinize, producing their characteristic smooth, shiny crust. The same is Or maybe the bagel married in, likely to the tacit (if not explicit) alarm of some of the older members of the Christian family.true of pretzels, which originated in the same region and, according to Maria Balinska, who wrote a 2008 book about the history of the bagel, are probably related. She specifically calls them “cousins,” whatever that means in terms of food history. She also notes that the Polish obwarzanek—another boiled, ring-shaped bread often sprinkled with sesame or poppy seeds—is an “older and Christian relative,” so perhaps that’s the spinster aunt who devoted herself to Jesus. Google translates the Polish entry on “Obwarzanek” to “Bagel,” and this travel guide refers to them as “pretzel rings.” I’m sure different people have different ways of distinguishing between the three depending on their particular definitions of what makes something a bagels, pretzels, or obwarzaneki, but the boil-then-bake method they share probably makes them more alike than different. So, for example, some people might think pretzels have to be shaped like folded arms whereas other people accept rods or rings as “pretzels,” but either way they’re formed from ropes of dough that maximize the surface area exposed to the boiling water, just like their relatives.

The third difference is an ingredient—bagels are the only bread I know of whose recipes frequently call for malt extract. Pretzel recipes occasionally include it, but not nearly as often as bagel recipes, many of which claim that the malt extract is the key to making “authentic” bagels or achieving a truly “bagel-y” flavor.

The idealized referent of bagel authenticity is usually the “New York bagel,” rather than their Polish-Jewish ancestors. However, when I lived in New York City, I ate plenty of bagels—even at delis on the Lower East Side—that were indistinguishable from the ones available at chains like Brugger’s and Einstein’s nationwide. Perhaps that’s just further evidence of the declining standard described here (accompanying a recipe that demands malt powder):

I can't count how often expatriate New Yorkers would stop me on the street with tears in their eyes, telling me that mine were the best bagels they'd had since they left "The City," and that they were better than most in "The City" these days. The reasons are simple. I didn't cut corners and used good ingredients. I don't know why so many bakeries cut corners on making bagels these days, it's really NOT that hard!

But I think it’s more likely that the idea of the superior New York bagel is primarily the product of nostalgic fantasies and social decline narratives—it’s something that never was and tells you more about contemporary anxieties and desires than anything real in the past. The tears in those expatriates’ eyes say more about contemporary feelings of depthlessness and transience, the desire for connections to the past and a sense of community, and the myriad dissatisfactions that make people want to think everything was better in the “good old days” than what makes a bagel delicious or “authentic” to anything.

Malt Extract: the Ancient Sweetener in your Bud Light

Given how the same bakers describe malted barley extract on their ingredients page, its presence is probably one of the so-infuriatingly-cut corners they’re talking about:

We wouldn't dream of making bagels or kaiser rolls without barley malt extract, and neither should you! Barley malt extract improves the taste and texture of the breads it is used in. It goes by a number of names. barley malt extract and malt extract among them. If a malt extract doesn't specify what grain it is made from, chances are pretty good it was made from barley. Barley is a grain used mostly in brewing beer and making Scotch Whisky. IBarley makt [sic] extract adds a nice taste to breads where it is used. For our recipes, you can either liquid or dry, diastatic or non-diastatic malt extract and not worry about changing the recipe, any combination of these will work just fine. The important things to avoid are hopped malt extract which is really only useful for making beer and the malted milk powder sold in many grocery stores as a milk flavor enhancer which has too little malt in it and too much sugar.

From an 1896 Harper's Magazine @ http://danshuihistory.blogspot.com/2009/11/li-hung-chang.htmlMalt extract is basically just sugar made from grain, usually starting with barley. According to Harold McGee, it’s “among the most ancient and versatile of sweetening agents, and was the predecessor of modern-day high-tech corn syrups.” Just like corn syrup and agave nectar, malt extract is produced by breaking starches into their constituent sugars. Rather than adding enzymes or acids, malting works by simply germinating or sprouting the grain. As a grain germinates, it produces enzymes that digest the grain’s starch to fuel its growth. Those enzymes can be dried and mixed with cooked grains (usually rice, wheat, and barley), which they can also digest, producing a sweet slurry containing lots of glucose, maltose (glucose+glucose), maltotriose (glucose+glucose+glucose), and some longer glucose chains.

It’s not as sweet as sugar, but before sugar colonialism, it was one of the primary sweeteners available in Europe and Asia (the other two were honey and molasses made from sorghum). According to McGee, it was the primary sweetener in China until around 1000 CE, and is still used in China and Korea for confections and the sweet, caramelized gloss on dishes like Peking Duck. Malt extract is also still frequently used in beer brewing—a friend who does home brewing told me recently that American brewers are especially likely to use it to adjust the alcohol content of their beers midway through the brewing process. Apparently the laws regarding how closely the alcohol percentage matches what’s on the label are fairly strict and as the sugars in malt extract are highly available to yeast, it’s a good way to increase the yeast activity quickly and reliably.

cocktails to anyone who knows the mug's yearRead more

Things That Won't Kill You Volume 4: Saturated Fat, Part I

Dec 14 2009

I know this is misleading because lard is mostly unsaturated, but it's been one of the major icons of "bad" fat and also, how graet is this image? from http://www.npnworldwide.com/lard

This is probably going to be an even harder sell than MSG, but I swear I'm not just trying to be contrary. It's true that all the major sources of public health and nutrition advice, including the Harvard School of Public Health, Mayo Clinic, CDC, and American Heart Association continue to refer to saturated fats as "bad fats" and suggest that people avoid them as much as possible, limit them to <7-8% of their total caloric intake, and replace them with "good," i.e. unsaturated fats, whenever possible. It's also true that there are a few studies that suggest that increased saturated fat consumption is correlated (albeit weakly) with cardiovascular disease (CVD).

However, many other studies have found no increase in CVD associated with saturated fat consumption. And several recent review articles have concluded that the evidence for a connection between saturated fat consumption and CVD is inconsistent, insufficient or nonexistent.

There are basically three things that have convinced me that saturated fat isn't independently responsible for heart disease or death:

1) groups of people who eat vastly more saturated fat than most Americans frequently have lower rates of CVD—or no apparent CVD at all

2) the study that first inspired many people to think saturated fat was a bad thing had a lot of obvious flaws and has been thoroughly discredited

3) there's no good evidence that the proposed mechanism actually works—briefly: saturated fat supposedly causes heart disease by raising serum cholesterol levels because cholesterol is what clogs arteries and causes heart attacks and strokes, but serum cholesterol turns out to be a really poor predictor of CVD 

1) The French (and Polynesian and Melanesian and Masai and Fulani and Sri Lankan) Paradox 

photo by Arun Ganesh http://en.wikipedia.org/wiki/User:PlaneMadThe most confounding phenomenon for the theory that saturated fat consumption causes heart disease (sometimes called the lipid hypothesis or lipid-heart hypothesis or diet-heart hypothesis) is the virtual non-existence of CVD in multiple populations that eat way more saturated fat than most Americans. This has primarily been documented in the Pacific islands where coconuts, which are very high in saturated fat, are a staple food. For example, before the 1970s, the inhabitants of the island Tokelau got an estimated 55% of their calories from saturated fat, but heart disease was virtually unknown (according to Gary Taubes and Stephen Guyenet; notably, since their diet has shifted to include less saturated fat but more sugars and refined carbohydrates, many health indicators have worsened). Read more

Coq au Vin, or really ambitious and somewhat disappointing adventures in amateur meat preparation. Also: how to break down a whole chicken into pieces

Oct 30 2009

mmmm frenchy

I wouldn't normally cook two chickens in back to back weeks, but last month I ordered two chickens from a local farm with a stand at the farmer's market and then basically forgot all about it. The day after I roasted Larry, I got a call letting me know they'd killed my birds and I could pick them up Saturday. We were still working on Larry's leftovers, so I decided to do something other than simple roasting with at least one of the local birds.* I'd been wanting to try Coq au Vin, the "classic" French treatment for old roosters, and even though my just-butchered birds were relatively small, young chickens, I decided to give it a go. many, many hours earlier

The reason "classic" gets scare quotes is that there's some debate about whether Coq au Vin is actually the ancient, peasant dish it's often alleged to be or something more modern. The most compelling evidence on the side of "ancient": the ingredients and methods are typical of many other age-old European cooking traditions—it's basically a fricassee in wine with mirepoix (onions+carrots+celery), mushrooms, herbs, and some salt pork or bacon. There are also dozens of regional variations based on different varietals of grapes and mushrooms. For example, in the Alsace region, there's a recipe for cooking roosters that uses Riesling, morels, and cream (the epicurious version is here). Additionally, since it's basically a time and labor-intensive way of salvaging a tough piece of meat, it seems to exemplify the ideals of frugality and resourcefulness associated with old, "peasant" traditions.

But those traditions are often invented rather than discovered. What makes Coq au Vin questionable is that despite the long history of French culinary publications, the first written reference to "Coq au Vin" doesn't show up until 1913. A decade later, when the first recipe for "Coq au Vin" appeared in print, it presented the idea as a truly novel. According to the Oxford Companion to Food, aside from the cockscomb, which was prized as a garnish, the cock was historically regarded as indigestible.

Whether or not it's ancient, it's certainly a "classic" in that it's become part of the popular canon of French cuisine, on par with other dishes like ratatouille and coquilles St. Jacques, if not quite as iconic as the baguette. In The Next Iron Chef Season 2 Episode 2 earlier this month, Coq au Vin was one of the "classic inspirations" contestants had to use as the basis for an elimination challenge (along with things like boulliabaisse, pasta puttanesca, and Greek dolmas). Although its modern popularity is a little ironic, given the difficulty most cooks would have securing the titular rooster, it's easy to see why it would be a winning flavor combination. What wouldn't be delicious after marinating overnight and then simmering long and slow in a lot of wine infused with the richness of mushrooms, bacon, garlic, mirepoix, and fresh thyme? I'm almost tempted to try it with an old belt or pair of worn out shoes.

That gets at the main reason I was ultimately dissatisfied with the results: it was tasty enough, but the chicken is basically expendable. As a meal, it was no better than this mushroom bourguignon and way, way more time consuming. It's not that it's hard, but it just doesn't quite seem worth it. So unless I happen into some old rooster meat, I'll stick to roasting my chickens—which is not only easier, but tastes better and takes advantage of their juicy, tender, young meat better.

*I will never get over the delightful double-entendreness of birds and women, and because I am intellectually thirteen, I will never give a chicken a classically feminine name. The idea of a "bird named Larry" just tickles me on so many stupid levels. I named this one "Biff."

Recipe and pictures below the jumpRead more

Things That Won't Kill You Volume 3: MSG

Oct 14 2009

From Flickr user "The Other Dan" taken in Corktown, Toronto 

Unlike juice, which has sort of a mixed reputation even among contemporary nutritionists and doctors, MSG has been consistently demonized. Most people can't tell you why, they just know that it's bad. If pressed, they might tell you that it's "unnatural," that food manufacturers put it in processed foods to con people into eating "junk," that it's basically salt (which I'll address in a future post in this series), or that it gives some people headaches. Or they might just gesture to the fact that it's common knowledge that MSG is basically some kind of poison—after all, why would Chinese restaurants be so eager to reassure you that they don't use it if it were completely benign?

A recent commercial for Campbell's New Select Harvest Light (which is the sort of self-satirizing product name I'd expect to find in David Foster Wallace's fiction) suggests that even if people don't know what MSG stands for, they know that it's bad—potentially bad enough to deter people from buying a particular brand. Reading from a Progresso Light can, blonde #1 gets through "monosodium" but stumbles on "glutamate"—fortunately, the rainbow coalition includes an Asian woman who can translate that jargon into something we all understand: "That's MSG."

Although people may still associate it primarily with Chinese restaurant cooking, the Campbell's ad hints at its broader prevalence—MSG and other forms of glutamic acid are omnipresent in processed foods. They're especially likely to be found in foods designed to taste like things that have a lot of naturally-occurring glutamate (or similar molecules like inosinate or guanylate). Stock, broth, and bouillon often contain MSG, as does anything cheese-flavored or ranch-flavored, like Doritos, which actually contain five different forms of glutamate. I taste it the most in instant ramen and Chex Mix, but even though I know what it tastes like on its own, I can't always tell when something contains it or not. When used sparingly, it may not even be possible to discern because whether the glutamate in a dish comes from a mushroom or a salt, once it's dissolved in liquid or on your tongue, it's the exact same molecule:

from Wikipedia, showing up weirdly gray here

So even people who think it's "bad" and expect to feel bad after eating it probably eat MSG, at least from time to time, without even knowing it, and without suffering any negative effects.Read more

Feeling "umami": On taste, subjectivity, and metaphor

Sep 1 2009

The Modern Four Taste Orthodoxy

The idea that there are four basic tastes—sour, salty, bitter, and sweet—was widely taken to be gospel truth until 2002, when the taste receptors for glutamate were identified. Glutamate, and the "umami" flavor it imparts to foods like seaweed, bacon, parmesan cheese, and Doritos, was first identified and isolated by a Japanese chemist named Kikunae Ikeda in 1908. But the four-taste model was so dominant that umami's status as a distinct taste was considered "controversial" until its molecular basis was confirmed almost a century later. Here's the description of umami in a book titled Sensory Processes published in 2002 (before the taste receptors were identified):

Umami originated from a glutamate derived from seaweed. The chemical substance is commonly known as MSG, monosodium glutamate, and, by itself, has no odor and an unusual taste that is approximated, so they say, by appropriate combinations of the four primary taste qualities. Whether umami is a result of the unique combination of the four tastes or an independent classification of is own is open to debate (176).

Oh, they and the things they say.

Umami's been gaining traction—Kikkkoman's current advertising campaign is "discover umami"(.com)—but it hasn't quite arrived. This past Sunday on Iron Chef America, one of the judges said he detected some "umami" in a coconut-based soup, and then he had to define it for the other judges (and perhaps the audience?). His first stab was to call it an "illusory" taste, although he did follow that up by ranking it with "sweet, salty and sour," so perhaps he actually meant something more like "ineffable." Either way it shows how dominant the classical four tastes still are.

Except "classical" isn't quite right word, because it turns out the idea that we only experience four distinct tastes is actually a pretty recent invention—more recent than Ikeda's "discovery" of umami, actually. Traditional Chinese medicine named five tastes: sour, bitter, sweet, pungent, and salty, each one corresponding with one of the five elements or movements that are omnipresent in early Chinese thought. Aristotle claimed there were only two, which doesn't come as that much of a surprise given his characteristic love of dualities. Just as he divided visual perception into the "fundamental colors" black and white, which contain all the elements of all the other colors we perceive, Aristotle thought the whole range of gustatory sensations derived from the "fundamental tastes" of sweetness and bitterness. He also proposed a second-order classification of seven "primary flavors" that corresponded with his rainbow of seven "primary colors": sweet (which included fatty or oily), bitter, salty, harsh, pungent, astringent, and acidic or sour. Hard to say now what exactly the difference was between harsh, pungent, and astringent—I suppose the latter might be something like the tannins in tea and red wine while "pungent" instantly evokes blue cheese although it often just acts as a modifier rather than a descriptor—a pungent smell is strong, not necessarily strongly any particular thing. It's hard to even think of those things as taste categories on the same level as "sweet" or "sour."

But one question that raises is whether or not it's hard to think of them that way because there's some objective difference between sweetness and astringency or because it's just unfamiliar to think of "astringent" as a primary taste category. Certainly tannins cause a particular reaction on people's tongues—is that less of a distinct taste experience than the reaction caused by sugars?

Colors are a useful parallel, again. A linguistics professor I had at NYU told us about this experiment that my casual googling is not coming up with, but here's the gist: if you give children a set of colored tiles and tell them sort them into as many piles as they want, by color, there are predictable, reliable differences between the number of piles they make that correspond to the number of primary colors in their primary language. So, for example, English-speaking kids generally put all hues of blue in one pile while Russian-speaking kids usually separate lighter blues from darker blues because they have two "primary color" words for those shades. It's one of the classic examples of how language can shape how we perceive the world rather than just reflecting it. Also a reason why translation is always imperfect. 

Henning taste tetrahedronGetting back to the four taste orthodoxy, that was something a German psychologist named Hans Henning  came up with in 1916. He devised a ""taste tetrahedron" with each of the four tastes he thought were primary at the four vertexes. The idea was that flavors could be conceptually mapped onto geometric plane based on which of the primary flavors they were comprised of—a flavor relying on two of the primary tastes would be located on the edge between those two vertexes. Flavors that used three would be on the surface between the relevant three points. And the tetrahedron was hollow, according to Henning, because no substance could produce all four taste sensations. So while taste itself was three-dimensional, tastes were two-dimensional at best. Read more