A Taste of the Middle East

 Written by: Iman Rasheed

Let's take a trip to the Middle East, specifically Palestine. This dish is very close to home to not only me, but also my family. Now, this dish is not only a Palestinian dish, it is loved and desired all over the Middle East and has been apart of Arab cuisine for centuries. This beloved dish is called, Shishbarak (شيشبرك‎). It’s a dumpling-like dough, stuffed with flavorful ground beef and boiled in a mouthwatering tangy yogurt sauce. This recipe is perfect to make with your family. Before we get into the Palestinian recipe of this dish, lets talk about the history behind it.

https://www.google.com/search?q=palestinian+shish+barak&rlz=1C5CHFA_enUS813US814&hl=en&sxsrf=ALeKk036teQS92LqTp2yZANeLOec5BcoWQ:1616009273514&source=lnms&tbm=isch&biw=865&bih=718#imgrc=5WR37wP-cj3iSM

Shish Barak originated from the pre-Islamic Persia in the 14^th century. The original Persian version is called Joshpara, which literally means to boil a bit. The name was then changed to gosh e- barreh, which translates to lambs ear because of the shape of the duplings. It is made from wheat dough squares and filled with ground meat and can be served hot or cold. The dish then traveled to the Levant (Palestine, Syria and Lebanon), they then made the recipe into their own, adding pine nuts a little bit of rice and serving it hot. Then renamed it shishbarak. All three countries have their own variation of the recipe.

Now, this recipe is time consuming, but the ingredients are fairly simple.  Palestinians are known for their flavorful dishes that only require a few simple ingredients. Palestinians adapted to utilizing only their local harvest, and making the most out of whatever they have on hand. This dish has three parts to it. So, to make it easier I will split up the recipe into the three parts; the beef stuffing, the dough and finally the yogurt sauce.

The beef stuffing:

·       1lb lean ground beef

·       4-5 tablespoons olive oil

·       1 medium onion (finely chopped)

·       1-tablespoon salt

·       1 tablespoon arabic all spice

·       1 tsp black pepper

·       1 tsp cinnamon

·       1 tsp ground cardamom

First, drizzle some olive oil in a pan and turn the heat to medium. Fun fact: Palestine is known for their olive trees and olive oil. Place the beef into the pan and sauté it. Once the beef starts to brown add in the onions, and the spices and stir ensuring everything is mixed well, and the beef is fully cooked. Once fully cooked, remove from heat and allow it to cool while you make the dough.

https://missmuslim.nyc/palestine-in-a-bite-shish-barak/

The dough:

·       2 cups flour

·       1 tablespoon salt

·       3/4 cup of water (give or take)

Add the flour and salt into a bowl, and gradually add in lukewarm water. Kneed the mixture with your hands until it no longer sticks to your hands and holds its shape. If you find yourself with too much water just sprinkle more flour into the mixture. Your goal is for it to look like pizza dough. Now comes the fun part, its time to roll out your dough. First, sprinkle some flour on your counter top and use a rolling pin to roll out the dough until it is as thick as a quarter. Then grab a small cup or a cookie cutter that is about 1 inch in diameter and start cutting your dough into circles. 

Next, you want to grab your small circle dough and stuff it with your meat filling. Place ¼- ½ tsp of beef (depending on the size of your circles) into the center of dough and create a moon shape with it. Then, close the moon by sticking the two ends together to create a dumpling shape. Repeat the process till you finish all your dough and meat.

https://www.cheftariq.com/recipe/shish-barak/

Yogurt Sauce:

·       1 tub of 2lb whole milk yogurt/or if you have it kishik

·       1to 2 cups of water

·       1 tablespoon of corn starch

·       ½ c of uncooked rice

·       1 egg

·       Handful of peeled garlic

·       3-4 tablespoons of olive oil

·       30-40 pieces of Shish-barak

·       1-2 tablespoons of salt

·       A few stems of fresh cilantro

We have finally reached the last step and the easiest step! What you will want to do now is add the yogurt/ kishik (dried, fermented product made from sour milk or yogurt), the salt, the water and the rice (make sure the water covers all the rice) into a pot on medium heat and continue to stir it and then gradually add in your dumplings. Make sure they don’t stick together, give it one good last stir and allow it to cook all together for about 20 minutes. You know your dish is ready when your rice is fully cooked. Transfer the contents of the pot into a large pan for serving. You can top it off with some cooked pine nuts, sautéed onions, and fresh cut parsley/ cilantro! 

VIOLA! There you have it, a traditional Middle Eastern Dish. Sahtain (Sahh- tan), which is an Arabic expression most commonly used when a person is dining. It translates to a wish for double health – for you to enjoy your food before and after eating it. I hope you all try this dish for yourselves, because it is truly so many Middle Easterners favorite dish. To end here are the nutrient facts and a fun TikTok I made with my family about this dish. Enjoy!

Tiktok: https://www.youtube.com/watch?v=bSTLqSmkVng

Nutrient Facts:

https://www.nutritionix.com/i/nutritionix/shish-barak-1-cup/58516e1e3e0322bc63f114e1

Sources:

Taha, Reham. "Palestine In A Bite: Shish-Barak". Missmuslim, 2021,

 Jouzy, Yara. "Shish Barak: Meat Dumplings In Yogurt Sauce". Arab America, 2021, https://www.arabamerica.com/shish-barak-meat-dumplings-yogurt-sauce/#:~:text=Shish%20Barak%20is%20a%20traditional,Uzbek%20and%20several%20other%20countries.

 Joshpara - Wikipedia". En.Wikipedia.Org, 2021, https://en.wikipedia.org/wiki/Joshpara .

 G, Nina. Bespokenutritionconsulting.Com, 2021, https://www.bespokenutritionconsulting.com/post/the-original-shishbarak.

 

 

 

 

Sifting Out False Nutrition Information Online

Written by: Maddie Puto, SLU Intern

Since you are reading this blog, that probably means you are a part of the 70% of Americans who have a social media account (Demographics of Social Media Users and Adoption in the United States). Our phones are a constant weight in our hand that give us a connection to our friends, a news source, a memory creator, and entertainment. But with social media comes the mindless scroll that we are all too familiar with. The rapid thumbing across our screen allows us to see hundreds of perfectly filtered pictures in a matter of seconds. Influenced by the media, children learn at a young age that it is natural for women to be obsessed with their bodies. Social media has ingrained in our heads the fallacy that skinny = healthy with many influencers capitalizing on this belief. Influencers are the new Hollywood celebrities. They self-proclaim their credibility to sway our decisions by rising to fame on platforms like YouTube, Instagram, and TikTok. I’ve seen young women skip lunch and chug odd combinations of liquids all because of posts they saw online. With these posts inches away from us at all times, it feels like we are perpetually trapped in a cycle that promises a quick fix, but at the end of the day, does not deliver results.

A part of the reason I decided to study nutrition is because I’ve fallen into this trap too. In high school, I went vegan because a woman on YouTube convinced me it was the absolute ONLY way to be physically and mentally healthy. I ate grapefruit, ice cream, and hotdogs together because I saw a claim that it would “boost my metabolism.” I’ve done the Whole30, gone gluten free, failed at many juice cleanses, and ate only potatoes for a week all in an effort to be healthy. Did any of these actually make me feel good? No. They just fueled a pattern of restrictive eating and an unhealthy relationship with food. With an overload of conflicting information, how was I supposed to know what was real or not? These influencers weaponize food as good or bad then thrive off of your confusion in order to sell their own products, meal plans, and boost their platform. It wasn’t until I spoke with a dietitian that I was able to look at food to fuel my body instead of a tool to make me “skinny” or “fat.”

The Research

Image from: https://www.npr.org/2020/11/24/938298058/twitter-to-accept-blue-check-mark-requests-in-2021-following-3-year-hiatus

A 2019 survey showed that 50% of Gen Z and Millennials (16-40-year olds) trust influencers to provide accurate information on products and brands (Sujan 2021). But do these influencers have our best interest in mind? A study by the University of Glasgow looked at 9 of the most followed nutrition influencers in the United Kingdom. Each had over 80,000 followers and a blue verification checkmark on at least 2 social media platforms. Many people see this coveted blue checkmark as a sign of trustworthiness, when in reality, anyone can obtain it based on their follower count. The influencers were rigorously analyzed for 12 criteria including their meal plans, weight management advice, evidence-based references, trustworthiness, and adherence to nutritional criteria. Of these 9 influencers, the only person who passed all 12 tests was a degree-holding Registered Dietitian. Not even a Medical Doctor passed these nutrition credibility tests. (Sabbagh 2020). The other influencers provided some truth to their posts, but overall the study shows that most social media influencers are not a credible resource for nutrition. 

The Right Info 

Image from: http://clipart-library.com/cartoon-magnifying-glass.html

I get it, it’s confusing and you don’t know what to trust. The best thing you can do is become your own detective to help sift out false nutrition information. Here are 5 detective skills you can use when reading articles or blogs:

1)      Check the Author

If the author of the blog has a “RD” or “RDN” behind their name, it means they are a Registered Dietitian. A dietitian differs from a nutritionist in that anyone can call themselves a nutritionist, but only someone who has completed a rigorous curriculum, immersive internship, and a licensure exam can call themselves a dietitian. RD’s are truly the nutrition experts and you can bet they are giving you nutrition advice based on scientific evidence.

2)      Look for evidence

This ties into the first one, but nutrition is a science and you can’t become an expert overnight. You would not trust someone without a medical degree to perform surgery on you, so why would you trust an unlicensed individual with your nutrition needs? Dietitians go to school for years to learn about the science of nutrition and are required to take continuing education courses, so they can stay up to date on all of the latest evidence.

3)      If it sounds too good to be true, it is.

I apologize for this one, but deep down, you already know this!  You want to believe that you can lose weight fast or that a scoop of red powder can count as all of your fruit servings, but that is just not healthy or sustainable. Looking for buzz words like “quick fix,” “meal replacement,” “recent breakthrough,” or “super food” can indicate that the advice isn’t based on real evidence.

4)      Selling Products

This isn’t always a red flag, but you have you use critical judgement. If the person you are receiving nutrition information from is constantly trying to sell supplements, powder, or “fit coffees,” they probably aren’t a nutrition expert, they are just trying to make a quick buck.

5)       Do what’s best for you!

Many nutrition influencers promote what has worked for them, but not every diet plan is going to work for everybody. Step back and realize what you see on the screen isn’t always real and even if you ate just like your favorite influencer, you are still going to have a different body than them. Every body is different and only you know what works for your body.

The bottom line is that I’m sorry. There isn’t a quick fix, there isn’t a healthy way to lose 10 pounds in a week. The powder your friend is promoting won’t make you lose weight, it will just make you run to the bathroom. Social media is the most perfect version of someone’s life that can be highly manipulated to draw you in. The advice I have for you isn’t sexy or glamourous. Eat your fruits and vegetables but have the cake too. And not a “skinny” cake, just eat the real cake.  A healthy diet requires you to forget everything these influencers have told you. Focus on mending your relationship with food. If you are feeling confused, a dietitian can help keep you on tract and will help work out what’s best for YOU.

The Sources

“Demographics of Social Media Users and Adoption in the United States.” Pew Research Center: Internet, Science & Tech, Pew Research Center, 5 June 2020, www.pewresearch.org/internet/fact-sheet/social-media/.

Sujan Patel. “How to Become an Influencer in Any Industry.” Sujan Patel, 18 Feb. 2021, sujanpatel.com/marketing/become-an-influencer/#:~:text=But there are plenty of,means you have an audience.&text=And it gives you respect,that's more valuable than money.

Sabbagh C, Boyland E, Hankey C, Parrett A. Analysing Credibility of UK Social Media Influencers' Weight-Management Blogs: A Pilot Study. Int J Environ Res Public Health. 2020 Dec 3;17(23):9022. doi: 10.3390/ijerph17239022. PMID: 33287374; PMCID: PMC7731114.

 

Composting at Home: The Basics for Beginners

 Written By: Michelle Petkovsek

Food waste has become a huge problem in the United States. Currently, more than 35 percent of what we throw away is organic matter. Not only does this waste take up space in landfills, but it produces methane, a greenhouse gas that contributes to global climate change (U.S. EPA, 2020). So, what can we do? One small, easy way in which we can all repurpose our food waste and reduce our environmental footprint is through composting.

Compost is a mixture of decomposing organic matter that can be used to enrich soil (Ries, 2017). It promotes the production of beneficial bacteria in the soil, as they are needed to break down the organic materials. This process reduces our need to use fertilizers, increases soil moisture retention, and returns nutrients back to the soil so we can continue to grow more food (U.S. EPA, 2020).

Whether you have a large backyard or live in a small apartment, starting your own home compost is simple! Learn how to start your own home compost below!

What can I compost?

All compost is comprised of three basic ingredients: browns, greens, and water. Browns are carbon-containing materials that give compost its light and fluffy texture. Greens contain nitrogen and provide the necessary materials for producing enzymes. Water provides the moisture needed for waste breakdown. A healthy compost should be about half to two thirds browns and one third to one half greens. It’s helpful to alternate layers with browns and greens or mix/turn your compost to have an even composition (U.S. EPA, 2020; Cowan, 2019). Below are examples of both browns and greens:

·       Browns (carbon): branches, stems, dried leaves, peels, bits of wood, bark dust or sawdust pellets, shredded brown paper bags, corn stalks, coffee filters, coffee grounds, conifer needles, eggshells, straw, peat moss, wood ash

·       Greens (nitrogen): manures, food scraps, green lawn clippings, kitchen waste, and green leaves

It is commonly thought dairy products, meat, fish, and bones cannot be composted. Though this is not true, these foods can attract pests so, unless you are using a composter specifically designed for them, it is advised not to put them in your compost pile (Ries, 2017). Diseased or insect-ridden plants, yard trimmings treated with chemical pesticides, and pet wastes should also not be thrown in the compost (U.S. EPA, 2020).

Building Your Own Composter

There are so many different ways to have your own home compost, and building your own composter is relatively simple and inexpensive, no matter what route you choose to take. Check out a few of the options below to decide which is most compatible with your lifestyle and resources.

Backyard Composting

If you frequently find yourself with leaves, grass clippings, and other yard scraps, a backyard compost might be a great option for you! All you need is a place to put the compost pile, compost material, and something to occasionally turn your compost. Follow the easy steps below to create and maintain your own backyard compost pile (U.S. EPA, 2020)!

Steps:

1.     Find a dry, shady spot (ideally near a water source) to place your compost pile or compost bin. If you want to use a bin, make sure it has holes for aeration.

2.     Add your compostable materials as they accumulate. Ensure larger pieces are chopped or shredded before adding, and moisten any dry materials until they are as wet as a damp sponge.

3.     Once you have a pile going, mix in green materials as they are added and bury fruits/vegetable scraps.

4.     Cover your compost to help it maintain moisture. You can use a tarp if your pile is on the ground or a plastic lid if you are using a compost bin.

5.     When the bottom of your compost is dark brown, it is ready to use. This can take from 2 months up to a year.

Indoor Composting

Even if you don’t have a yard, you can still have compost inside or on a small terrace! Properly managed compost will not smell or attract pests (U.S. EPA, 2020). Because those living in apartments typically do not have yard waste, a worm compost is the best option for composting mostly kitchen scraps (Cowan, 2019). The simple steps below detail how to create and maintain your own indoor compost (City of Boston, n.d.)!

Materials:

·       Two 8-10 gallon plastic bins with lids

·       Drill or tool to punch holes in the bins

·       Two blocks or bricks

·       Bedding material (shredded newspaper, brown leaves, straw, sawdust)

·       1lb red wigglers (worms)

·       Cardboard

Steps:

1.     Drill 20 evenly spaced, one-quarter inch holes in the bottom of each bin

2.     Drill one-sixteenth inch holes about 1 inch apart on the top edge of the side of each bin

3.     Drill about 30 evenly spaced, one-quarter inch holes in one of the two lids.

4.     Place bedding material at the bottom of one of the bins and moisten until it is as wet as a damp sponge.

5.     Add one pound of red wigglers (worms) to the bedding and spread out.

6.     Bury food scraps under bedding in one corner of the bin.

7.     Cover the bedding with a moistened piece of cardboard and place the lid with holes on the bin.

8.     Place the lid without holes on the ground, place two blocks or bricks on top of the lid, and place the bin with the compost on top of the blocks.

9.     Every time you add food scraps to the bin, make a new pile close to the last one, and the worms move to the new pile. You will need to continue to add more bedding as the worms eat the original material.

10  When the bin is full and contains no recognizable food scraps, new bedding material and buried food scraps can be added to the second bin. The lid can be removed from the original bin and placed on the second bin, and the second bin can be placed directly on the surface of the compost in the original bin.

11  After 1-2 months, the worms will migrate from the bottom bin to the top bin, and the compost in the bottom bin will be ready to use. The bottom bin can be removed, and the top bin placed on the blocks.

Tips:

·       Keep the bin somewhere its contents will remain moist and the temperature will be about 55 to 75° F. Basements, garages, balconies, and under kitchen counters are a few places that work well.

·       Red wigglers are the most efficient worms for composting. It is recommended to use 1 pound of worms for every square foot of space in the composter.

·       Cutting large pieces of food into smaller chunks before composting will help the worms breakdown the material faster and more easily.

Private Compost Collection Service

If you don’t feel either of the DIY home compost options are for you, many communities have curbside compost pick-up options. This method is convenient, a great way to support local businesses, and a good option if you have no use for the compost at home, but is typically more expensive.

Perennial City Composting is a home compost pick-up service in the St. Louis area. Every other week, they leave their customers with a clean bucket to fill with compostables. On pickup day, customers set their full buckets out, and the composting company swaps them with empty, clean ones. For more details, check out this link to their website: https://compost.perennial.city/

What can I do with my compost?

There are so many ways in which your finished compost can be used! Check out some of the ideas below.

• Start or maintain a backyard garden
• Use to nourish your lawn or landscaping
• Grow some houseplants
• Grow a seasonal patio garden
• Donate your compost to a local community garden, neighbors, or your building’s landscape

References

Cowan, Shannon. “How to Compost in an Apartment.” EarthEasy, 8 Mar. 2019, learn.eartheasy.com/articles/how-to-compost-in-an-apartment/.

Perennial City. “Perennial City Composting: St Louis Residential Compost Pickup.” Perennial City Composting | St Louis Residential Compost Pickup, 2017, compost.perennial.city/#about-us.

Ries, Olivia. “Composting 101.” National Geographic Education Blog, National Geographic, 16 Mar. 2017, hy2ju6vj2n.search.serialssolutions.com.ezp.slu.edu/OpenURL_local?sid=Entrez:PubMed&id=pmid:17095937.

United States Environmental Protection Agency. “Composting At Home.” EPA Environmental Topics, United States Environmental Protection Agency, 29 Oct. 2020, www.epa.gov/recycle/composting-home.

“Vermi-Composting: Two Bin Method.” City of Boston, n.d.

The Role of Food in Gut Health

By: Megan Pemberton, SLU Pediatric Dietetic Intern and Graduate Student

What is the Microbiome?

In order to understand the role of food in gut health you first need to become acquainted with the microbiome. There is a lot of hype surrounding the microbiome. In fact, it has even been labeled as a supporting organ because it plays so many key roles in promoting the smooth daily operations of the body! The microbiome contains trillions of different species of microorganisms (a.k.a. microbiota or microbes) that are both helpful and potentially harmful. These include bacteria, fungi, parasites, and viruses that are found mostly in the small and large intestines but also throughout the rest of the body. Most are symbiotic (where both the body and microbiota benefit) and some, in smaller quantities, are pathogenic (promoting disease) (Harvard T.H. Chan School of Public Health, 2020).

When your body is healthy, pathogenic and symbiotic microbiota coexist without problems. Microbiota help the body by enhancing the immune system, breaking down potentially toxic food compounds, and making specific vitamins and proteins. However, if there is a disturbance in that balance (which can happen due to infectious illnesses, certain diets, or the prolonged use of antibiotics or other bacteria-destroying medications), microbial imbalance occurs, stopping these normal interactions. As a result, disease risk increases (Harvard T.H. Chan School of Public Health, 2020).

                                   

                                                                              (Charnova, 2020)

Foods That Help the Microbiome

Though there are many supplements on the market designed to help keep your microbiome healthy, you can also easily achieve this by consuming a diet rich in probiotic and prebiotic foods! What are probiotics and prebiotics you may ask? Please allow me to explain.

Probiotics are "good" bacteria, or live cultures, like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut microbiota. This may increase immunity and overall health, especially gastrointestinal (GI) health. For example, probiotics can be used to help manage irritable bowel syndrome (IBS) symptoms. You can incorporate probiotics into your diet by consuming fermented dairy foods like yogurt, kefir, and aged cheeses. Also, fermented, non-dairy foods including kimchi, sauerkraut, miso, tempeh, and cultured non-dairy yogurts are great sources of probiotics (Klemm, 2020)!

On the other hand, prebiotics are natural, non-digestible food components that are associated with promoting the growth of helpful bacteria in your gut. Basically, they promote the "good" bacteria. Prebiotics are known to improve GI health as well as better calcium absorption. You can incorporate prebiotics into your diet by consuming fruits, vegetables, and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods (Klemm, 2020)!

(The Dempster Clinic, 2019)

Love Your Gut!

Now is the time to start loving your gut! The links listed below are additional resources that you can take advantage of to learn more about how you can promote your gut health. The first link is to a short Youtube video that does a wonderful job at elaborating on prebiotics and probiotics. The second link is a very useful FAQ page the University of Wisconsin School of Medicine and Public Health created on the subject. Now you can take charge of the role of food in your gut health!

1.     https://www.youtube.com/watch?v=0z47wLZ4-O4

2.https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_probiotics_patient.pdf

 

(Dia Tribe, 2017)

References

Charnova, P. (2020). [Photograph]. foodnavigator.com. https://www.foodnavigator.com/Article/2020/07/15/The-way-consumers-are-using-health-and-wellness-products-is-evolving-Kerry-spots-opportunity-for-gut-health-in-foodservice

The Dempster Clinic. (2019). [Table]. thedempsterclinic.com. https://thedempsterclinic.com/prebiotics-probiotics-transform-health/

Dia Tribe. (2017). [Photograph]. diatribe.org. https://diatribe.org/best-medicine-for-heart-health

Harvard T.H. Chan School of Public Health. (2020). The microbiome. https://www.hsph.harvard.edu/nutritionsource/microbiome/

Klemm, S. (2020). Prebiotics and probiotics creating a healthier you. Academy of Nutrition and Dietetics. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you

Osmosis. (2019). Prebiotics and probiotics [Video]. YouTube. https://www.youtube.com/watch?v=0z47wLZ4-O4

University of Wisconsin School of Public Health. (2020). Probiotics and prebiotics: frequently asked questions. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_probiotics_patient.pdf