From The Nutritionist

Lindsay Watts, RD
Author:
Lindsay Watts, RD

What’s in Your Food?


People make hundreds of decisions each day: what to wear, what to eat, which route to take to work, and many others. Some decisions are automatic, but others take careful thought and consideration. Few decisions are as personal as what you choose to feed yourself and your family. Now, more than ever, people want to know what is in their food, how their food is made, and the values of the people and organizations who make it. We have endless ways to gather information about the food we eat, yet sometimes this information conflicts and causes confusion. Explore these reliable resources so you can stay informed and make the best decision for your family.


Start with the Label: Nutrition facts panels and ingredient statements are a great place to find information on packaged foods. The Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA) closely regulate how food manufacturers talk about their products, including ingredients and nutrition. Claims like “healthy”, “good source of protein”, and “organic” must meet certain nutrition requirements. Regulations also mandate standardized serving sizes on products, which allows people to compare one product to another and make the decision that is right for them. For more information on how to read labels visit the FDA website.

Beyond the Label: Food manufacturers can only fit a limited amount of information on a label. If the label does not answer all of your questions, look to the company’s website. Manufacturer websites often provide more information on why products use certain ingredients, how the food is made, and more. In many cases, companies consult with food science and nutrition experts to educate consumers about their products. Campbell’s www.whatsinmyfood.com and www.campbellnutrition.com are examples of where you can find more information on ingredients and nutrition.

Social Issues, Company Values, and More: The values and beliefs that guide a company can be important considerations when deciding which foods to purchase. Manufacturers often share information on their values and commitments in public reports and on corporate websites. Corporate social responsibility reports provide information on a company’s commitments to sustainability and public health, measure their progress, and explain how they give back to their communities. Corporate websites share information on the company’s values and where they stand on issues that matter to consumers. Other industry reports, such as the Dow Jones Sustainability Index, provide information on how companies address health and sustainability, and other good business practices.

We can find an endless amount of information on food, nutrition, ingredients, and more at the tip of our fingers. But, like anything, we want to make sure we have reliable sources to make informed decisions on the foods and products we purchase. Campbell is committed to setting the standard for transparency in the food industry. Visit www.whatsinmyfood.com for more information on our products and connect with us. If we do not answer all of your questions, you can contact us for the information you need.

Stay informed,
Lindsay

Lindsay's Bio

Lindsay is a nutrition communications analyst at the Campbell Soup Company where she coordinates health professional and consumer communications. She also works with internal and external partners on retail health and wellness programs. Prior to her role at Campbell, Lindsay worked as an in-store retail dietitian. She received her Bachelors of Science in Nutrition and Dietetics from West Chester University and completed her dietetic internship with Pennsylvania State University. Currently, Lindsay is studying for her masters of science in Health Communications and Marketing with Boston University.

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.