A Taste of Sudanese Halal Cooking

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

What Is Halal?

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

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

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

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Sudanese Savory Peanut Chicken 

Recipe by Mascha Davis, MPH, RDN

Ingredients

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

Directions

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

Cooking Note

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

How You Can Build a Smart Snack Schedule

Snacking can support a day of healthful eating — or it can sabotage it!

Research suggests that Americans are snacking more than ever, with a recent study indicating that 27 percent of children's total intake for a day comes from snacks. And, according to NHANES data, adults consume an average of 400 to 600 calories a day from snacks.

Given these data, it is important to understand the basics of building healthy snacks that support physical, mental and emotional health. In the video blog below, I provide practical tips about snacking smarts.

 What tips do you share with clients or use yourself when it comes to snacking? Share your ideas in the comments section.

Grumpy on a Sunshiny Day? It Could Be Dehydration

Summer is in full swing. Sunshine and warm weather should put a smile on your face and make you happy. Well, it does not work for everyone. As temperatures rise, many people are at greater risk of becoming dehydrated, which not only affects their physical wellbeing but also their mood.

A new study, published in the Journal of Nutrition, found that feeling unsettled, fatigued or unable to focus may be caused by lack of fluids in the body. Even when only mildly dehydrated, study participants experienced headaches, feelings of exhaustion, and inability to concentrate. They also felt irritable and less sociable. Although only women were enrolled in this particular research, experts say there is no reason to assume the findings were not applicable to men.

Dehydration often takes place insidiously, meaning most people don’t even feel thirsty when the effects set in. But if lost fluids are not replenished in a timely manner, it can get progressively worse to the point where dehydration can lead to lasting damage, especially to the kidneys.

The fact is that the body cannot function properly without enough fluids. Those are needed to keep its temperature normal, to lubricate and cushion joints, to protect the spinal cord and other sensitive tissues, and to enable waste removal through urination, perspiration and bowl movements.

Symptoms of mild to moderate dehydration include dry mouth, thirst, decreased output of urine, constipation, dry skin, and sleepiness, dizziness and lightheadedness. Severe dehydration has many of the same symptoms but to a much higher degree. Additionally, there can be disorientation, rapid heartbeat, hyperventilation, fever, diarrhea, vomiting and, in extreme cases, loss of consciousness.

The risk of dehydration is not the same for everyone. Children and the elderly are especially vulnerable, and so are people with chronic illnesses like kidney disease and heart health problems.

Those who work or exercise outside in warm or hot weather are strongly advised to closely monitor their hydration needs. The sensation of thirst is not always a reliable indicator. By the time someone gets thirsty, the dehydration process may have already advanced.

Water is the logical choice to rehydrate the body. Adding fruit juice for quicker absorption or a sports drink like Gatorade to boost electrolytes can provide additional benefits. It is important, however, to limit sugar intake when using such beverages, most simply by diluting them with water.

A Family Tradition: Apple and Pumpkin Picking

Apple Picking
Deciding which apples to pick becomes a task on its own. First, find out which apples are ready to be picked then we locate them on the map. We also collect different varieties – locating those good for munching, baking pie, or making applesauce.  Once we make our plan of action, we split and conquer. My brothers, parents, sister, brother-in-law, and husband all end up running in different directions—it becomes utter madness!

My kids are so excited to pick the apples, collect them in their bushel bags and though my son won’t touch an apple at home—he’ll sink his teeth into as many varieties as possible when we’re at the orchard.

Veggie Time
Once the apples are collected, it’s time to move onto the vegetables. Yes, that's right. I found a local orchard that also allows us to pick apples and vegetables. It also has fun activities for kids like hay rides and a ridiculously huge corn maze. Not only does this make great memories in my kiddos, it also enables me to teach them the concept of farm-to-table.

Last year we collected one of the largest butternut squashes I’ve ever seen. This time around we picked string beans, a pretty large squash, eggplant, peppers, corn and tomatoes. I showed my kids what to look for in each of the veggies and we practiced picking them together. I also explained to them some basic facts about the foods we picked, such as why some peppers are green and others are red. Then we discussed how we will cook them at home.

Pumpkin Patch
Last but not least, it was time to choose our pumpkins. We chose smaller pumpkins for the kids to color and decorate the kitchen. Then my kids searched for the perfect pumpkin to carve for Halloween. My husband (as he does every year, without fail) grunted about the weight of the pumpkin as we lugged it all the way to the car.

Family Tradition
This seven-year family tradition is one I am very proud of. Not only do my kids enjoy their time at the orchard, but they also learn to value the hard work it takes to harvest fruits and vegetables. I hope my kids will continue this tradition with their own families when they grow up.

Three Steps to Enjoy the Not-So-Exotic Papaya

Summer is finally here, and with it comes an abundance of seasonable fruits and vegetables. One fruit in particular, the papaya, sees its peak in early summer and fall. The papaya tree, native to South and Central America, is believed to have been first cultivated in Mexico. Despite its proximity to the United States, papayas are often labeled as “exotic” fruits, which may be intimidating to consumers. Don’t be fooled! Selecting, storing and eating papayas is just as simple as eating a banana or apple. Here are three easy steps to enjoying this delicious fruit:

1. Select: Papayas can be found year-round in North American grocery stores. For the best taste, choose papayas in the summer and early fall. When selecting papayas, think about when you plan on eating them. Papayas orange/red in color are reaching the peak of their ripeness and should be eaten the day of purchase. Yellow papayas are under-ripe, and can be eaten 2-3 days after purchase.

2. Store: Ripe papayas should be stored in a refrigerator and will remain fresh for up to one week. Yellow, under-ripe papayas can be stored at room temperature; this will speed up the ripening process. Keeping papayas in a paper bag (especially with bananas) will greatly increase the ripening process as well.

3. Eat and enjoy: Papayas are delicious on their own. Simply cut the papaya in half, remove the dark seeds (if a papaya is ripe, the seeds will come out easily with a spoon) and eat. Extremely ripe papayas can be cut or even spooned out of their skins. Sprinkling some lime or lemon juice on a fresh papaya will enhance its natural flavor. Papayas are also great to enjoy in smoothies, salads and entrees.

Papayas contain a large number of nutrients, including vitamins C and A, folate, magnesium, potassium and fiber. Papayas also contain papain, a digestive enzyme that can be used to tenderize meat. These nutrients give the papaya a multitude of health benefits such as the promotion of good cardiovascular, immune and digestive health.

Don’t be intimidated by the papaya — it may seem exotic but can become a staple in your kitchen.