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THE OBSERVER & BAKER CITY HERALD • TUESDAY, NOVEMBER 8, 2022 B3
Tuna cakes pair with corn, pickled onions
note above) and cook 5 minutes. Place
two tuna cakes each on two dinner plates.
BY LINDA GASSENHEIMER
Tribune News Service
I decided to use fresh tuna for these
little cakes instead of canned. It gives
them a taste of the sea.
Fish cakes in general can fall apart,
especially when turning them over.
Here are some tips to avoid this. Make
sure your skillet is very hot, but on a
medium heat. Use a wide spatula when
transferring the cakes to the skillet.
Once in the skillet, do not move the
cakes until a crust forms on the bottom
of the cakes. Turn them over, using a
wide spatula underneath the cakes and
another spatula on top to help.
A salad of corn mixed with pickled
onions completes this quick and flavor-
ful meal.
Helpful Hints
• You can use two 3.5-ounce cans of
albacore (white) tuna packed in water
instead of fresh tuna.
• Fresh tuna can be coarsely chopped
in a food processor instead of by hand.
Try not to overprocess.
• A quick way to defrost corn is to
place the kernels in a colander and run
warm tap water over them.
Countdown
• Start tuna cakes cooking.
• While cakes cook, make corn salad.
Shopping List
To buy: 3/4 pound fresh tuna steaks,
1 small bottle Worcestershire sauce, 1
small bottle hot pepper sauce, 1 small jar
Dijon mustard, 1 bunch scallions, 1 me-
dium tomato, 1 bag washed-ready-to-eat
salad greens, 1 container panko crumbs,
1 bottle olive oil spray, 1 package frozen
Yield 2 servings.
Per serving: 545 calories (20% from fat),
12.1 g fat (2.7 g saturated, 3.7 g mono-
unsaturated), 264 mg cholesterol, 53.6 g
protein, 50.2 g carbohydrates, 2.7 g fi ber,
725 mg sodium.
CORN AND
PICKLED ONION
SALAD
Recipe by Linda Gassenheimer
2 cups frozen corn, defrosted
1 cup pickled onions
1 medium tomato cut into 1-inch
cubes (about 1 cup)
2 tablespoons reduced-fat dressing
Several salad leaves from bag washed-
ready-to-eat salad greens
Linda Gassenheimer-TNS
Fresh tuna cakes with corn and pickled onion salad
corn kernels, 1 bottle pickled onions, 1
bottle reduced-fat mayonnaise, 1 bottle
reduced-fat salad dressing.
Staples: eggs, salt and black pepper-
corns.
FRESH TUNA
CAKES
Recipe by Linda Gassenheimer
3/4 pound fresh tuna steaks
2 tablespoons reduced-fat mayonnaise
2 tablespoons Worcestershire sauce
Several drops hot pepper sauce
3 tablespoons Dijon mustard
4 scallions, chopped
Salt and freshly ground black pepper
2 eggs
2 cups panko crumbs, divided use
Olive oil spray
Place tuna on a cutting board and
coarsely chop with a knife and place in a
large bowl. Add the mayonnaise, Worces-
tershire sauce, hot pepper sauce, mustard
and scallions and mix well. Add salt and
pepper to taste. Blend in egg and 1 cup
panko crumbs. Mix well. Shape into 4
cakes about 4 inches in diameter. Place re-
maining 1 cup panko crumbs on a plate.
Add tuna cakes to the crumbs making
sure both sides are coated with crumbs.
Heat a nonstick skillet over medium heat.
Spray with olive oil spray. Add tuna cakes
and cook 5 minutes. Carefully, turn (see
Add corn and pickled onions to a small
bowl. Add the tomato cubes and salad
dressing. Place several salad leaves on the
two dinner plates used for the tuna cakes.
Spoon corn mixture over the leaves.
Yield 2 servings.
Per serving: 131 calories (16% from fat),
2.3 g fat (0.3 g saturated, 0.7 g monounsatu-
rated),1 mg cholesterol, 4.7 g protein, 27.5 g
carbohydrates, 5 g fi ber, 28 mg sodium.
— Linda Gassenheimer is the author of
over 30 cookbooks, including her newest,
“Th e 12-Week Diabetes Cookbook.” Listen
to Linda on www.WDNA.org and all
major podcast sites. Email her at Linda@
DinnerInMinutes.com.
All about food allergies and intolerances Does daylight
savings time change
disrupt your health?
Mayo Clinic News Network
DEAR MAYO CLINIC: I’m
a grandmother to three won-
derful grandchildren. My oldest
grandchild is lactose intolerant.
Recently, my youngest grand-
child was diagnosed with a pea-
nut allergy. What is the differ-
ence between food intolerance
and allergy?
ANSWER: Life at the dinner
table is different for thousands
of people in the U.S. living with
a food allergy. Recent studies
show that approximately 5% of
children under the age of 5 and
3% of adults have food allergies.
Food allergies and intoler-
ances often are confused for one
another. The symptoms can be
similar.
If you have a food allergy,
your body overreacts to a spe-
cific food as if it were a threat.
This can occur when you ingest
even the smallest amount of the
food. For some people, the al-
lergy may be triggered by smell-
ing or coming into contact with
the food.
When you come into contact
with the food, your immune
system releases an antibody
called immunoglobulin E to
neutralize the food allergen.
The immunoglobulin anti-
bodies tell your immune sys-
tem to release a chemical called
histamine, which causes many
allergic symptoms, such as itch-
ing, swelling, hives and diffi-
culty breathing.
The top eight most common
food allergens are egg, milk,
peanuts, shellfish, tree nuts, soy,
fish and wheat.
Unlike an allergic reaction,
the symptoms of food intoler-
ance are typically gastrointesti-
nal. An intolerance means your
body does not have the correct
mechanisms to digest certain
foods properly.
A common food intolerance
is lactose — the main sugar
in milk products. If you have
lactose intolerance, your body
has difficulty digesting lactose,
causing symptoms of bloating,
abdominal pain and sometimes
diarrhea.
Other intolerances that are
BY JASON HOWLAND
Mayo Clinic News Network
Tatjana Baibakova/Dreamstime-TNS
Recent studies show that approximately 5% of children under the age of 5 and 3% of adults have food al-
lergies.
sometimes confused with food
allergy include:
• Irritable bowel syndrome
— a condition causing frequent
diarrhea, constipation, bloat-
ing and other gastrointestinal
symptoms when excess short-
chain carbohydrates are con-
sumed.
• Celiac disease — a condi-
tion where the body sustains
damage at a microscopic level
from ingesting gluten, which is
found in wheat, barley or rye
products.
• Food poisoning caused by
bacteria that contaminate food.
An allergist is the best qual-
ified professional to diagnose a
food allergy. Your allergist will
begin by taking a detailed med-
ical history to find out whether
your symptoms are an allergic
reaction, an intolerance or an-
other health problem.
Other food allergy tests in-
clude:
• Skin test: A skin test may
determine which foods, if any,
trigger your allergic symptoms.
In skin testing, a small extract
of the food is placed on your
forearm or back by a tiny pin-
prick just below the skin. You’ll
develop a small bump if you’re
allergic to the substance.
• Blood test: Your allergist
also may take a blood sample to
measure the levels of food-spe-
cific immunoglobulin E. Posi-
tive blood tests do not necessar-
ily mean that you have a food
allergy, but they can help put to-
gether the pieces of the puzzle.
• Food diary: You may be
asked to keep a food diary of
what you eat and whether you
have a reaction.
• Elimination diet: A limited
elimination diet is removing the
suspected food allergen from
your diet under the direction of
your health care professional for
a few weeks. You then add the
food item back into your diet to
see if the symptoms return.
• Oral food challenge: During
this test, conducted in your al-
lergist’s office, you are given
small, but increasing amounts
of the suspect food. Your health
care professional watches you to
see whether a reaction occurs. A
reaction only to suspected foods
confirms the diagnosis of a food
allergy. If you don’t react, you
may be able to include that food
in your diet again.
Unfortunately, those with
food allergies cannot be cured.
You can only prevent the symp-
toms by avoiding the foods that
cause a reaction. If you come
into contact with a food that
causes a minor allergic reaction,
you often can use an antihista-
mine to reduce the symptoms.
For severe reactions, you may
need an emergency epinephrine
injection or a trip to the emer-
gency department. You should
always wear a medical alert
bracelet or necklace. Seek med-
ical care if you suspect you are
having an allergic reaction.
Daylight saving time ended
on Nov. 6 in the U.S. and
Canada, meaning clocks were
set back one hour. But does
gaining or losing an hour of
sleep affect a person’s health?
The spring forward, fall
back seasonal time change
can disrupt the body’s biologi-
cal clock, says Dr. Lois Krahn,
a Mayo Clinic sleep medicine
expert.
The human brain has a cir-
cadian or biological clock that
runs on a 24-hour cycle.
“Humans do best if our
schedule is consis-
tent, and we
go to bed
at the
same
time
and
get up
at the
same
time
each
night, day
after day, be-
cause that’s when
our clock is really optimized,”
says Dr. Krahn.
The clock change from
daylight saving time to stan-
dard time can affect a person’s
ability to concentrate or pay
attention to detail.
“Studies done on different
continents show that the rate
of motor vehicle accidents in-
creases after the clocks change
in many different parts of the
“Humans do best
if our schedule is
consistent, and we
go to bed at the same
time and get up at
the same time each
night, day after day,
because that’s when
our clock is really
optimized.”
— Dr. Lois Krahn,
Mayo Clinic sleep
medicine
expert.
world,”
says Dr.
Krahn.
Along
123RF
with a clock
change comes
less sunshine. If
you struggle with dark-
ness, Dr. Krahn suggests turn-
ing on the lights when you
first wake up and consider a
light box.
Getting exercise is another
way to adjust to the change,
says Dr. Krahn.
“Exercise helps signal to
the body that it’s time to get
going in the morning. Also,
live as healthy a lifestyle as
possible.”
!
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