August is National Catfish Month. It honors the catfish farmers whose
ponds produce the succulent whiskered fish we buy on the market today.
Catfish are native to the United States and come in many varieties.
Catfish farms began appearing in the United States in the 1940s. Today,
they are a self-sustaining industry. Their grain-fed fish have an almost
nutlike flavor. Grilled catfish and greens are a tasty and healthy
choice for any menu.
Grilled catfish salad
3 catfish filets, 5 to 8 ounces each
(For the marinade)
1/4 cup melted butter
1/4 cup Louisiana cane syrup
1 teaspoon cracked black pepper
salt to taste.
In a bowl, combine the marinade ingredients and mix well to ensure that
spices are well blended. Allow fillets to stand in the marinade
approximately thirty minutes. Then charbroil the fillets on a hot
barbecue grill three to five minutes on each side or until fish is
cooked. Remove, keep warm.
(For the salad)
6 leaves each of red leaf lettuce, romaine lettuce, and curly endive
1/2 cup blue cheese crumbles
1/2 cup blue cheese dressing
6 cherry tomatoes, sliced
Place a red lettuce leaf on each salad plate.
Cut up and combine the other lettuces and place a handful of the mixture
on each red lettuce leaf.
Cut grilled catfish into one inch slices. Place an equal number on top
of each salad. Sprinkle with blue cheese crumbles and top with salad
dressing. Garnish each salad with tomato circles and cracked pepper.
Blue cheese dressing can be applied to taste.
Hamburger and steak get a reprieve
Researchers at Harvard School of Public Health now say a dinner with
steak, hamburger, or other natural meats is actually a good choice.
In their natural form, meats are lower in salt, higher in protein and
have fewer calories than processed meats. Researchers found that bacon,
ham, sausages, cold cuts and hot dogs have four times as much salt per
The American Heart Association says both have about the same amount of
cholesterol. But rather than focus on cholesterol, the new Harvard
studies show that salt is a greater heart risk.
Their report combined the data of 20 different studies from around the
world. An analysis showed that daily consumption of two ounces of
processed meat was associated with a 42 percent increased risk of heart
disease and a 19 percent increased risk of diabetes.
By contrast, a daily four-ounce serving of red meat showed no increased
heart attack risk.
Study findings suggest that people who are at risk for heart problems,
or who have high blood pressure, should eat fewer hot dogs and packaged
meats. Salt increases blood pressure, a major risk factor for heart
The researchers say that while levels of saturated fats are about the
same in processed and unprocessed meats, the 622 milligrams of salt in a
two-ounce serving of processed meats have far more than the 155 in two
ounces of unprocessed meat.
The American Meat Institute Foundation says hot dogs and such can still
be part of a healthy diet, which is true if you don't eat a lot of them.
The new finding is not a license to eat a big steak or big hamburger
every day. The recommended portion size is still four ounces.
Apples reduce risk of metabolic syndrome
A study presented at the Experimental Biology annual meeting showed that
adults who eat apples and applesauce, and drink apple juice, have a 27
percent lower risk of developing metabolic syndrome. About 36 million
Americans have three of four symptoms: high blood pressure, increased
waist size, more abdominal fat and high C-reactive protein levels.