Healthy Eating Guide

The hectic pace of modern life often takes a toll on nutrition--as we fuel our fast-paced lifestyles with fast food and squeeze our meals into the corners of ever-tightening schedules. But the busier our lives become, the more crucial it is to provide our bodies with nourishing foods that will sustain the level of energy we need to keep us going. So, if delivery, carryout, fast food, snack foods or skipped meals have become a regular part of your routine, it's time to get back on track with good food and sound nutrition--and Frontier and Simply Organic can help! Here are the basics of healthier eating--along with some tips and recipes to help make it easier and more enjoyable.
A healthy diet consists of a combination of grains or grain-based products, vegetables, fruits, dairy, protein, and fat. Each of these areas offers daily opportunities for healthy choices.

Grains

Grains (barley, cornmeal, millet, oatmeal, quinoa, rice, rye, or wheat) or grain products (bread, crackers, tortillas, hot or cold breakfast cereals, pasta, or couscous) should be enjoyed regularly as part of a healthy food plan. Whenever possible, opt for whole grains or whole grain products rather than refined grain products, as whole grains contain the dietary fiber, iron and B vitamins that are lost when grain is milled and processed.
To make sure you're purchasing whole grain products, read the ingredients panel. If "whole oats," "whole rye," "whole wheat," "oatmeal" or other whole grain is listed first , you're purchasing a healthier product. Many breads, crackers, and grain products sound as though they're whole grain, but may or may not be--including "seven grain," "multi-grain," "100% wheat," or "cracked wheat." Also compare the percentages of fiber listed on the nutritional panel — a higher percentage offers a greater quantity of whole grain.
To boost your grain intake, add whole grains to your soups, combine grains and greens for salads, or prepare grain salads or pilafs as side dishes. If popcorn is popular in your household (it's a great treat that offers an excellent way to get more grain and fiber into your diet), enjoy it often--but healthfully. Instead of topping it with butter and salt (which add calories, fat and sodium), substitute Frontier Popcorn Seasonings. Choose from Nacho Cheese, Cheddar Cheese, Cheddar & Spice, and Sour Cream & Onion.
The grains in your diet can provide a wealth of fiber and nutrition, as well as a great selection of flavors and textures. They're delicious on their own, or when combined with nuts, seeds, fruits, and vegetables. But factor in the variety of taste sensations you can create with the addition of herbs and spices, and the possibilities for delicious, healthful meals are practically endless!
Virtually any Frontier or Simply Organic herb or spice can be added to a grain dish. Try adding cumin, cayenne, chili powder, dried chiles and/or cilantro for a Southwestern flair. Basil, garlic, marjoram, rosemary, thyme, or bay leaf will bring a savory aroma and classic flavor to rice and other grain dishes. Sweet spices, such as cinnamon, cloves, nutmeg, and allspice, are key to many ethnic grain specialties, and you can also use them to create delicious grain-based desserts or grain-and-fruit combinations.
Remember to add herbs and spices to your grain or other recipes sparingly. Your goal is to enhance the flavor of your dish, not overpower it. On average, a dish that serves four to six people would call for 1/2 tsp. of spice, 1/2 tsp. of powdered herbs or 1 1/2 tsp. dried herbs. It's always better to be conservative at first and add more if necessary.
To save time, grains and rice can be easily prepared in a crockpot--by the time you get home from work, the mainstay of your evening meal will be ready to go! Grain recipes are easy to create on your own, but you may also want to try a special recipe, like Risotto-Style Barley, with thyme, saffron, leeks, garlic, white wine and Parmesan cheese. Or, for a grain-based salad, try Couscous, Cranberry and Garbanzo Salad, a lively, colorful combination of couscous, vegetables, cranberries and spices.

Natural Beverages for Year-Round Rehydration

"Drink plenty of fluids" is valid advice during both the dry winter months and those summer scorchers. You need to rehydrate from dry indoor heat and the seasonal heat of summer — even when you haven't "come down with something." Plain old H₂O will fit the bill, but there are more enjoyable options for healthful beverages. Some are warm and nurturing (wrapping your hands around a toasty mug when the cold wind blows is part of the fun), others are cool and refreshing (perk-me-ups year round). Bottom's up!

Flavored Water

Enhance the appeal of water by fortifying it with fresh fruits (you might choose those high in vitamin C). Simply add washed and cut strawberries, blueberries, raspberries, blackberries, melon, kiwi, guava, or any other favorites to a pitcher or glass of water. Even veggies — such as cucumbers — make for an interesting and invigorating drink. And if you prefer fizzy drinks, you can simply use sparkling water.
There are special pitchers made for these DIY waters (they have a center section to put the fruit or veggie in; the water is infused but strained when you pour it). But you can make your own simply by adding your fruits or vegetables to your water and straining when you're ready to drink.
Consider fortifying your water with other flavor enhancers, too, such as slices of ginger or fresh herbs, or flavors and extracts. Transform sparkling water with juice, such as OJ and grapefruit juice or vegetable juice. You might even experiment with the temperature of your water. Iced is always refreshing, but warm water (with lemon and honey, perhaps) can be very soothing.
Here, for example, is a Winter Warm-Up beverage made with hot water, sweetener, cloves, cinnamon, and brandy.

Teas

All manner of teas — herbal, green, or black — make ideal beverages. Serve them warm for a soothing effect or cold for refreshment.
Try this simple recipe for Lemon Herb Tea or this one using elder berries. Teas that use warming spices are especially appropriate during the winter months. Chai with Cardamom, Cinnamon, and Ginger is a perfect example, as is this Syrian Spice Drink.

Broths

If you're up to making classic chicken noodle soup to nourish yourself when the going gets tough in the winter, broth powders offer a terrific jumpstart. But broths alone are another good option for boosting liquid intake when you need to take good care. Use a broth powder for instant veggie, beef, or chicken flavor (all are vegetarian).

Mulled Drinks

Mulled ciders and juices make their appearance during the winter holidays. But they're just as enjoyable other times of the year. (Holiday extras can be frozen to be enjoyed in the spring and summer.) Concoct your own using your favorite mulling spices, or try a recipe like this one for Mulled Cranberry Juice. Or rely on a blend such as Cider Mate or Mulling Spice to quickly put together a mulled drink.

Smoothies

Whip up a smoothie for a quick breakfast or healthy snack that'll boost your liquid intake. Here's a 14-Carrot Smoothie that's "liquid gold to your taste buds." And this Sleepy Tea is actually a smoothie made with chamomile tea and orange juice/fresh oranges and spices.
With so many options for tasty beverages, it's easy to stay healthfully hydrated year round! (Here are some more ideas for cool drinks).

Iced Tea Refreshed

Open your senses to a world of ways to enjoy summer tea with these chilled hot-season treats. Tea isn't just for the steaming pot, cup and saucer anymore — and iced tea from the little paper bags filled with tea leaf dust doesn't do the drink justice. Nothing beats the flavor and beauty of tea brewed from whole, loose leaf. Because the flavors of whole leaf teas are so varied and vibrant, they lend themselves to everything from ice cream to punch.
Enjoy tea in a whole new way with these summertime recipes:

Cardamom Chai Tea Ice Cream

The ultimate experience of exotically-spiced chai tea meets the creamy luxury of homemade vanilla ice cream in this recipe, so skip that drive-thru iced chai latte this summer. Breakfast teas, like the Frontier Irish Breakfast used in this recipe, are blends of robust black teas that yield a bold, full-bodied flavor that works well with creamer and sweetener — which is why they go hand-in-hand with ice cream.
Get the recipe

Raspberry Tea Ice Pops

Sweet raspberry iced tea often makes a special appearance during the hot summer months. Frontier China Black Tea has a bold flavor and intense tea leaf perfume that pair beautifully with aromatic raspberries. Wholesomely sweetened with honey, here's a healthy treat in a fun, frozen pop form to help you cool down.
Get the recipe

Earl Grey Punch

Enjoy this classic rum punch perfumed with the citrusy essence of Frontier Earl Grey Tea served over ice and garnished with an orange slice to highlight the bergamot flavor in the Earl Grey tea. It's a perfect companion during hot summer months!
Get the recipe

How Green is Your Kitchen?

ake steps -- such as buying locally and buying in bulk -- to make your food prep more ecological. Locate farmer's markets near you, consider your cookware, and run your appliances more efficiently.
We’re all more concerned these days about doing our part to take better care of the earth. Some of the easiest and most effective changes you can make start at home. Think about what happens in your kitchen in terms of sustainability. You’re using energy and water all day and creating garbage every time you unwrap, use and dispose of items. Your kitchen probably generates a large portion of your house's total waste. But this also means it might offer great potential for improvement and efficiency.
Let’s consider some easy things you can do now to step up the green quotient in your kitchen. Not only will you be helping the planet, you can keep closer tabs on your budget — and maybe even become a more creative cook.

Shopping smarter is your first step

There are advantages to shopping frequently. If you shop for fresh produce every few days, for example, there's less chance of your fruits and vegetables becoming unusable before you get to them. On the other hand, shopping just once a week saves on gas, if you're driving. Either way, only buy what you know you will eat.
Buy locally when you can. Think about how far your food has travelled and the impact this has had on the environment. Your food, like you, has a carbon footprint! If you start to consider where your food was grown, how it travelled to the store, and how it’s packaged, buying local will soon make more sense.
You can check your local papers to find farmer’s markets, or look online. With the popularity of both buying local and satellite mapping, you’ll find more resources for locating markets all the time.
Buy organically when you can. Many experts believe the environmental toll pesticides take on food crops might cancel out their benefits. A growing number of products are available organically — along with produce, organic staples such as beans, grains, peanut butter, milk, and cheese. (And, of course, you can season your dishes with organic spices.)
Learn about the sustainability factors of how your food is grown and choose those with minimal environmental impact.
Buying bulk is one of the greenest ways to shop. Amazingly, ten cents of every dollar you spend pays for product packaging. If you buy larger quantities, you’re eliminating the need for much of that packaging and saving money. More tips on buying bulk can be found here.
Store your purchases properly so they last longer. If your food is stored properly, it will last longer and taste better. Grocery stores arrange older foods in the front of their coolers and newer items in the back — do the same in your fridge. You won’t forget something you bought, and you’ll be more apt to use it before it expires and you have to throw it away. And wash, dry and store your greens right away, so they stay fresh as long as possible.
Be vigilant about how you dispose of waste. Organize a basic recycling center in your kitchen, after checking with your local center to find out their guidelines. Most of what is normally thrown away can be recycled, so find out what you can do to create less trash.
Make sure you’re recycling the obvious items like paper and cardboard, glass and aluminum. Not all types of plastics can be recycled, so try to purchase accordingly. Many stores are forgoing plastic bags and offering incentives to customers who do the same. Acquire a bag to take with you to every store to use in place of plastic. Soon it’ll become a habit — and you’ll have less plastic to recycle.
We all hear about composting, but too few of us actually do it. You can start small, if you aren’t quite sure of the process,with a bin for scraps like egg shells, coffee grounds, and fruit and vegetable skins. You can fertilize your garden and ornamentals with this compost. Click here for more information on composting.
Your cookware and appliances affect your green quotient. You may not have considered that quality cookware is more efficient in the consumption of energy. But good quality pots and pans distribute and retain heat better, so less energy is used for both. And they last longer, so you’re not contributing to the landfill as often.
Use energy-efficient appliances (with the Energy Star seal of approval) to save energy. Also use conservation settings on your appliances, and unplug smaller ones when they are not in use. (Electricity is used, even when the power isn't on, if an appliance remains plugged in.) Replace standard light bulbs with compact fluorescent (CFL) bulbs.
Evaluate how much water you're using. A faucet aerator will make a huge difference in your water consumption, and it's an inexpensive replacement. Also make sure your dishwasher is full when you use it, and air dry at the end of the wash cycle.
Rethink your cleaning products. Much more attention is being paid today to this topic. Most stores offer green products for cleaning. Use safe, natural cleaning products you create yourself with natural and inexpensive ingredients. It's cost-effective, sustainable, and cuts down on damage to the environment since you aren’t introducing chemicals into the air. And you can reuse your own containers so you aren’t adding to the landfill. Follow these links to get more information — including recipes — on natural cleaning using herbs and essential oils.
Finally, consider green solutions when building or remodeling a kitchen. Start by shopping for recycled items at salvaged material stores —you can find tile and stone for countertops and floors, for example. Many new surfaces now are made from recycled glass, paper, or aluminum as well.
When selecting cupboards, be aware that many are made from particleboard, which contains formaldehyde. Solid wood, on the other hand, does not. Consider using recycled wood for flooring. Other sustainable wood options include cork and bamboo. Some linoleums are made of natural materials, too, which is partly why this floor covering is enjoying renewed popularity.
These are some basic ways you can bring green living to your kitchen. The more you think about how you're impacting the environment, the easier sustainability becomes. You’ll begin to think of other ways you can go green in every room — and find endless possibilities for making a difference.

Hot Drinks for the Holidays!

Hot drinks can warm us up and lift our spirits throughout the winter months -- and they're essential once the holiday season gets underway. Mugs of steaming mulled cranberry juice or hot spiced chocolate are perfect for greeting Thanksgiving or Christmas guests; Wassail makes a delightful winter dinner party centerpiece; warm, flavored milk helps excited toddlers snuggle in for the night; and what better way to end a hectic day than with spicy hot tea for you and your partner in front of a cozy fire? There are plenty of opportunities for enhancing the holidays with hot drinks!
Given their impact, warm beverages are extraordinarily easy to prepare. And if you take a moment to add a few spices, you'll create drinks that are especially festive and delicious. Here are some recipes to get you started, though you'll likely be concocting your own signature hot holiday beverages in no time.
Glugg
Glugg is a mulled Swedish beverage. Use any red wine you prefer for this recipe. Serve with a spoon so your guests can retrieve every last raisin and almond.
Wassail
The traditional English Christmas drink, wassail is a hearty hot beverage, good for brisk winter weather. Add beer and/or sherry for a more spirited drink.
Visions of Sugarplums Toddy
This deliciously rich toddy adds festive delight to any gathering.
Chill-Chaser Chai Tea
Depending on how sweet you make it, Chai tea can serve as a spicy, flavorful, warming dessert. Vary the spice amounts, too, to taste.
Also try Frontier Chai and Green Chai Tea

Mulled Cranberry Juice
This recipe is a good candidate for the crockpot. Instead of straining the drink, you can place the spices in cheesecloth or a muslin bag for easy removal.
Divinity Drink
Vary the taste and scent of this heavenly white hot chocolate by substituting almond extract for the vanilla now and then.

Hot Chilies

Chilies play an integral role in many dishes, and they often star in ethnic recipes. Keep in mind that the type of chili peppers you select will have an impact on your final prepared dish. A milder chili will leave your mouth feeling tingly, whereas the hotter chilies can send you running for relief. People who love hot chilies appreciate the flavor and sensation so much that even the watery eyes, sizzling sinuses and burning tongue don't deter them from seeking the hotter varieties.
As a general rule, smaller peppers are hotter than larger peppers, red fresh chilies are two to three times hotter than green, and dried chilies, because they're more concentrated, are anywhere from two to ten times hotter than fresh.
To protect yourself, wear gloves when handling hot peppers! The capsaicin oils that give them their heat can actually burn your skin (or your eyes, when you touch them with your hands).

How Hot is It?

In 1912, chemist Wilbur Scoville came up with an idea (after a particularly spicy Mexican meal, perhaps?) to develop a system that would measure the heat level of chili peppers. In his tests, Scoville blended ground chilies with sugar water. Taste-testers sipped the water to see if it burned their mouths, and, if it did, the solution was further diluted. When the testers said that the burning sensation was no longer detectable, the Scoville Heat Index for that particular variety of chili pepper was assigned. The more water it took to dilute the heat, the higher the heat index. Today a more scientific method, liquid chromatography, is used to determine capsaicin levels, but the results are still converted to Scoville in honor of the scientist who started it all.
Looking for red hot chili peppers? (And we're not talking about the band.) The Scoville chart lists the following heat ranges for peppers: Sweet bell, 0; pepperoncini, 100 to 500; El Paso, 500 to 700; poblano and ancho, 1,000 to 2,000; jalapeno, 2,500 to 8,000; chipotle, 5,000 to 8,000; serrano, 8,000 to 22,000; arbol (red chilies), 15,000 to 30,000; tabasco and cayenne, 30,000 to 50,000; habanero, 100,000 to 325,000; and pure capsaicin, from 15,000,000 to 16,000,000. The chili's heat level will typically fall within the listed range, impacted by growing conditions, soil and weather.

Soothing the Burn

For most of us, the ability to actually enjoy hot peppers is a taste that's acquired slowly. As you climb the chili heat scale, you develop a tolerance that allows you to try the next hottest variety. If you find that you've eaten a pepper that's too hot for your taste (if your tongue is hanging out, your hands are fanning your face, and you're inclined to pick up your napkin and lick it, you've definitely crossed the line), there are remedies available. First of all, DON'T run for the water. Capsaicin is an oil, and because oil and water don't mix, drinking water will generally just spread the oil to other parts of your mouth. Milk, on the other hand, will help cut the heat, as will rice or bread, which absorb the oil. Others recommend acidic foods, such as tomato juice, fresh lemon or lime to counteract the heat.

Horseradish

Whether slathered on a sub sandwich as a condiment, stirred into a cocktail sauce for seafood, or spooned as a dressing over meat or fish, horseradish is the go-to herb for pungent flavor. We eat about 6 million pounds of prepared horseradish annually in the U.S.
A member of the same family as mustard and radish, horseradish is an herbaceous perennial that grows to about two feet in height. Though its young leaves are edible, it’s cultivated for its thick, white, fleshy roots, which look much like parsnips and are harvested after the first frost. The plant prefers cool to moderate climates, full sun and moist (but not wet) soil. Because the crop deteriorates over time, horseradish must be replanted every few years.
When the root is first harvested, it seems rather benign. In fact, before the root is grated or cut, it’s not aromatic. Once the skin is broken, though, the volatile oils are released along with the biting heat. (Cutting the root can make you teary-eyed, much like cutting strong onions.) The freshly harvested root is trimmed and scraped clean, and then the inner core (which is hard to grate and not as flavorful as the rest of the root) is usually discarded.
Thanks to its perfect weather (cold winters and long summers) and potash-rich soil, the Collinsville area of Illinois grows 60 percent of the world’s supply of horseradish. (The root was first sold as a prepared horseradish in this area in the 1860s.) Wisconsin, New Jersey, California, Virginia, and many countries in Europe also cultivate horseradish today.

Cooking with Horseradish

To make a sauce using fresh horseradish root, combine about one part vinegar with two parts grated horseradish root. Fresh horseradish root develops its flavor and aroma only after being exposed to air - as it’s grated or cut. (Be careful handling fresh horseradish; it can be very irritating to the eyes and nose.) Vinegar slows the developing bite of the root; the quicker it’s added, the less potent the sauce. Salt and sweeten (if desired) to taste. Sauces made with horseradish are traditional with roast beef and sausages, but they also partner well with eggs, cheese, chicken, hot ham, seafood, and vegetables.

To make a sauce using horseradish root powder, simply combine the powder with water to desired consistency. (Two parts water to one part horseradish powder is a good place to start.) Allow some time for the flavor to fully develop. You can also sprinkle the powder directly into recipes that contain liquid, such as dressings, dips, and soups.
Here are some easy ways to incorporate horseradish into your dishes. (Add just a pinch for pizzazz or more for a punch.) Keep in mind that when horseradish is cooked, as in casseroles, it becomes milder tasting than when used raw. (It also becomes nuttier tasting when cooked.)

• Add to catsup with a spritz of lemon, for a cocktail sauce (traditional with shrimp, but also great with clams and oysters).
• Add to mashed potatoes or potato pancakes.
• Use to perk up tartar sauce.
• Stir into mayo dressing to use for making chicken salad, coleslaw, or egg salad.
• Add to deviled eggs recipe.
• Combine with aioli or other condiments for spreading on sandwiches.
• Add to apple pie (horseradish has an affinity for apples) and serve with sharp cheddar cheese.
• Add to applesauce and serve with pork or fish. Spread on bruschetta.
• Use for a dipping sauce for crudites. To make dip, combine with mayo, sour cream, yogurt, and/or cream cheese and other seasonings, such as garlic, parsley, salt, pepper, chives, paprika, and a little vinegar or lemon juice.

Ask the Experts

Why is the root called horseradish?

Well, the “radish” part comes from the Latin for “root,” radix. The horse part is a bit more complicated — and up for debate. One theory is that the German name for the root is meerretich, or sea radish (it grows by the sea). When the English pronounced meer, though, they called it “mare,” or “mareradish” (mare being the horse connection). Another theory is that the name is a reference to an original method of processing the root, which involved having horses stamp the root tender before grating. By the way, one of horseradish’s folk names is “stingnose.” You can probably guess where this name comes from!

Are there non-culinary uses for horseradish?

Fresh horseradish root has a long history as an ingredient in herbal preparations in Western Countries. Its strong, warming and penetrating properties are especially beneficial in
poultices, plasters, liniments and rubs, although fresh horseradish must be handled very carefully, since it can be very irritating to the eyes and nose.

Are horseradish and wasabi the same thing?

No, although wasabi is sometimes called “Japanese horseradish.” Horseradish is a white root, Armoracia rusticana. Wasabi is a green root, Wasabia japonica, and it’s not quite as biting as horseradish. While both are members of the Brassicaceae (or Cruciferae) family, wasabi is harder to grow and more slow growing than horseradish. In fact, horseradish can be invasive as a garden plant, as its roots quickly spread underground. Wasabi is used extensively in Japanese cooking.

Why Frontier Bulk Spices?

Frontier bulk spices are fresh and potent - bright, not faded, richly aromatic, not faint. We carry a vast selection of organic bulk spices and seasonings, and we actively work to protect the environment by supporting organic farming practices.