Nutrition and Nutrients Archives | Page 3 of 7

Savory Wheat Berry Salad

June 5, 2009

Well, I’ve finally crossed over into the world of wheat berries. You know, I get to experience a lot of new foods due to my living abroad, but at the same time I miss out on some new and upcoming things here in the US. Wheat berries have been all over food blogs the past few months and I have yet to find them where we live in Brazil. So during this visit I picked some up to cook and to take back with me so I can experiment some more.

I tried them for the first time a couple weeks ago. I was in Whole Foods and needed a quick, to-go dinner so I stopped by their deli and decided to get a bit of their wheat berry salad made with curry. The consensus – love them! Not that I had any doubts. I’m a huge fan of grains and grain-based salads.

Because wheat berries are the whole wheat kernel without the hull they provide the nutritional benefit of the bran, germ and endosperm, much of which is missing from the processed variety. Wheat berries are a very good source of fiber and manganese, and a good source of magnesium. The presence of the germ also gives you a boost of B vitamins and vitamin E.

Some other interesting research that has arisen the past few years is that whole grains may hold as much antioxidant power through phytochemicals as fruits and veggies. Phenolics are a group of antioxidants present in whole grains in their bound form, unlike those in fruits and veggies which are free. What may have been overlooked in the past is that the bound phenolics in whole grains are released during digestions so we still benefit from them.

It took me a while to decide what to make with my wheat berries. There is no shortage of recipes on the web and I loved the curry flavor in the salad I had from Whole Foods. What I didn’t like was the added fruit. I’m not a big fan of golden raisins in grain salads. I wanted something that was savory all the way. So using some things from the garden this is what I came up with.

Savory Curry Wheat Berry Salad

1 cup wheat berries
3 ½ cups water
1 cup grape tomatoes, chopped
1 spring onion, sliced
1 tbsp fresh parsley, chopped
5 tbsp extra virgin olive oil
3 tbsp lemon juice
2 tsp curry powder
Salt and pepper to taste

Place wheat berries in a large sauce pan and cover with water. Bring to a boil, reduce heat and simmer, covered for 45 min to one hour. Drain and rinse with cool water.

In a bowl whisk together olive oil, lemon juice, curry powder, salt and pepper. Set aside.

In a serving bowl toss together wheat berries, tomatoes, onion and parsley. Pour dressing over salad, toss to coat and serve. Makes about six servings.

More on the health benefits of whole grains and references for this post – WHFoods: Whole Wheat

Strawberry Cinnamon Toast

May 29, 2009

Long before cinnamon toast became a popular breakfast cereal my mom was making her version of it for us. She likes to tell stories about how her older brother loved to make multiple pieces of it for himself while he was on babysitting duty and then refuse to share even one bit with the rest of the siblings.

We savored cinnamon toast as if it were a delicate baked good taking weeks to prepare. The truth is it couldn’t be simpler to make. The end result is toasted bread with a caramelized sugar top that is crisp on the top and soft and sweet in the middle.

I’ve made it numerous times myself and as my tastes and eating habits have changed over the years I find myself getting more creative with the process. This morning I headed out to the strawberry patch and was saddened to find that only a few remained. However, I had the perfect handful to create a Strawberry Cinnamon Toast.

I swapped the standard white sandwich bread for a hearty whole grain variety. While I left the white sugar along, I did change up the fat. Instead of butter I used organic extra virgin coconut oil. This is a product that I still need to do a post on and it is coming soon.

It turned out great and now I have the wheels turning out how I can use other fruits for this breakfast treat. It is such a simple thing with a flavor that far surpasses the effort put into making it.

Strawberry Cinnamon Toast

Slice of whole grain bread
¼ cup strawberries diced
Sugar and cinnamon
Extra virgin coconut oil

Toss the diced strawberries with about ¾ tsp of sugar and a few dashes of cinnamon. Set aside. Spread the bread with a light layer of coconut oil. Sprinkle a little more cinnamon on the bread. Top it with the strawberries. Give it one last sprinkle of sugar. Broil until browned and serve immediately.

Setting My Own Guidelines

April 21, 2009

Lately my leisure reading time has been focused on the book Food Politics by Marion Nestle. The book is incredibly informative and revealing which is why I tend to cringe a bit each time I pick it up and progress through yet another chapter.

I have to admit that learning more and more about how food companies influence our government and the research which guides our nutritional guidelines as a country is discouraging. I would argue that it is even more discouraging to someone like me.

Why? Well, because I spent seven years of my life studying this very information; learning it backward and forward so that I could guide others in eating well and improving their personal wellness.

I wasn’t oblivious to the influences of corporations and food producers while in school. To be familiar with the USDA or work for them (indirectly) like I did, you know that food is an incredibly political topic which is influenced by many different powerful forces and talking dollars.

Marion Nestle’s book just takes things a step further for me and page after page I am continuously amazed by the fact that what we are told to eat is largely controlled, in one way or another, by food companies.

Don’t worry. I haven’t given up complete hope. I’ve known enough researchers at the university level to trust that there are people in this world who are focused on nutrition for the good of people despite the funding influences of companies.

I still think general dietary guidelines are a good place to start. I speak specifically of eating more fruits and veggies, whole grains and healthy fats. Those are all good things. What does bother me is the fact that some of the servings and suggestions of nutrients we need have ever so slightly been increased a bit to please the companies who produce such foods with those nutrients.

I’ve often felt that standards are bit high when it comes to nutrients. We seem to have reached a point where people feel they cannot get the nutrients they need without taking a fiber supplement or a vitamin of some sort. I get so disgusted with a certain fiber supplement commercial which suggests that the actor can’t possible get enough fiber from food alone or they would be forced to eat all day.

Aren’t we eating all day anyway? I think it is more the fact that we are eating the wrong foods.

I refuse to believe that we cannot get the nutrients we need from food alone. I don’t feel our bodies were designed to rely on artificial sources. It is about eating real food in the form and from the development that nature intended.

So I started thinking, since I’m having all these concerns about what other people are telling me to eat, perhaps I should come up with a set of guidelines for myself; things that I should strive to do when it comes to eating.

So here you have my personal dietary guidelines.

Reduce (preferably eliminate) all artificial and chemical sweeteners.

Use natural sweeteners most often such as honey and maple syrup.

Choose meats and dairy from humanely treated animals who consume the foods that nature intended them to eat. Don’t be afraid of the fats that come from these animals.

Choose local and in-season, naturally grown produce. Garden if you can.

Savor each bite. No excuses.

Celebrate food. It is meant to be enjoyed with others and represent family. There is nothing wrong with sharing in this practice together.

Make time to make your own food. Your health depends on it. Simplify your life to create more time for your health.

Eat from a variety of cultures and be adventurous with your food. Some countries have had it right for decades. Learn about their foods and see what you have been missing.

Avoid obsessing about guidelines. If you eat a variety of real foods from natural sources your body will get all of the nutrients it needs.

What are your personal guidelines? Have any to add?

This post has been submitted to Fight Back Fridays at Food Renegade.

Photo credit goes to my nature-loving niece, Abigail

Finally Tried It: Black Rice

March 31, 2009

A few months ago I posted about an article regarding the attention black foods have been receiving in relation to their health benefit. Since then I kept telling myself that if I came across black rice I just had to give it a try. Lucky me, I just happened to find some at the Japanese market here in town a couple weeks ago.

So, why this interest in black rice?

Well, first of all it is different; perhaps not to Asian cultures, but certainly different and rather exotic to those of us not incredibly familiar with all Asian foods. Second, the dark color is an indicator of nutrients. Specifically, anthocyanins, which give the rice its dark purple, almost black appearance.

Anthocyanins are believed to have anti-inflammatory properties and the ability to improve serum lipid profiles which includes cholesterol and triglyceride readings. Studies have analyzed the action of anthocyanin-extract specifically from black rice and have found the above beliefs to be supported.

In addition the iron content in black rice is higher than for other varieties of rice. However, when we consider iron from plant sources such as rice, we also have to consider the bioavailability of the iron. Iron from plant sources is considered non-heme iron and is not always readily absorbed by the body. It is good to know, however, that consuming adequate amounts of vitamin C helps our body absorb more non-heme iron.

Along with its interesting nutritional makeup, black rice has a very rich history that is quite difficult to verify. It is believed that in ancient times it was only to be consumed by Emperors of China giving it the name, forbidden rice. Fortunately for us it is no longer forbidden. It is becoming more and more popular and easier to find in supermarkets.

I decided that this time around I really just wanted to taste and experience the rice itself so I didn’t add it to a complex recipe. I actually pulled a tip from the recipe for Forbidden Black Rice Salad from Lotus Foods. I didn’t have any of the veggies in for the full salad so I simply tossed my rice in sesame oil and soy sauce after it cooked.

Black rice is a medium grain rice so I didn’t cook it much differently than I do the white rice we use so often in Brazil. I cooked one cup of the rice for a few minutes in a bit of olive oil. Then I added 2 cups of water and allowed to it simmer, covered, stirring it occasionally. It took about 25 minutes for it to cook.

The first thing you will notice when cooking it is the smell. It was amazing, filling the apartment with a warm, nutty aroma. It immediately told me that I was not going to be disappointed with this find.

After it had cooked I tossed the rice in the combination of oil and soy sauce. The flavor was perfect. The dressing gave it an even greater nutty, salty taste and it went very well with the salmon I was having for lunch.

Have you tried black rice yet?

Here are a couple interesting posts about black rice from around the blogging world. Enjoy!

We Heart Stuff – Trend: Black Rice

Live to Eat: Forbidden Rice Pudding

Warm Grapefruit

March 23, 2009

While many people begin to pucker their lips at the thought of grapefruit, I am one who is fond of this sour, citrus fruit. I can remember eating it when I was younger. Topping it with sugar or artificial sweetener was simply a part of the process. However, as an adult I’ve grown to like the tart, bitter flavor. I still like a bit of sweet with my sour, but much less than before.

Grapefruit has popped up in the media several times throughout the years. Remember the “Grapefruit Diet”? It was one of those well-known fad diets promising rapid weight loss that simply required you to eat a structured diet each day with grapefruit or its juice at each meal. These diets always give me a laugh, because when you take a closer look you see that it is simply a reduction of calories that is causing the weight loss through a very structured meal plan. Somehow as a society we can’t seem to resist their appeal, though.

Even though I don’t believe in fad diets, I have no doubt that grapefruit is a miracle food. Let’s face it. Most fruits and vegetables are whether they act as the fountain of youth through age defying antioxidants or as active disease fighters via many vitamins and minerals.

While grapefruit on its own will not make all weight loss dreams come true, it will still greatly benefit our health. The first thing to point out is that when you have a choice pick the pink or ruby red varieties. As is true with most produce, colors indicate nutrients. While all grapefruits provide valuable vitamin C, the pink grapefruit flesh provides more vitamin A and is rich in the phytonutrient lycopene, also found in tomatoes. Lycopene is recognized as one of the strongest cancer-fighting antioxidants. In addition, current research is analyzing the grapefruit’s role in bone health possibly due to its antioxidant make-up.

Grapefruit is pretty much non-existent where we are living now. There is a market here that imports a variety from time to time, and last week there just happen to be some in when I stopped by. I typically steer clear of the imports because there is so much local variety to choose from, but I hadn’t had a grapefruit in so long and it sounded really good. Since there was no distinction on the sign, upon cutting it open I was happy to find that my grapefruit, was in fact of the pink/ruby variety.

I find that I like grapefruit in just about every form. I’ll eat it fresh, drink the juice, and I love those little grapefruit gummy slices; however, I am not kidding myself that latter hold any nutritional value. I addition, I love the smell and often use grapefruit scented lotion.

Despite my love of this fruit and its scent I’ve never experimented much with it. A few months ago I came across a tip in a magazine to try grapefruit broiled with some honey and walnuts. Not having tried warm grapefruit I’ve been waiting for the opportunity to give it a whirl.

It is outstanding! There is something about the heat that makes the tartness a bit milder and nothing can beat the combination of honey and walnuts. While not always a combination added to citrus fruit it actually fits quite nicely. Another thing I loved is that eating grapefruit this way turns it into more of a breakfast for all seasons. What I mean is that in the summer I like fresh, cold fruit, but in the winter I enjoy something warm. A warm grapefruit is a great way to eat fruit on a cooler morning when you need a little comfort food.

The preparation is easy. Simply cut your grapefruit in half and place it cut side up in a pan safe for broiling. Take knife and cut around the outer edge and each membrane. Drizzle the flesh with some honey and top with a few chopped walnuts. Broil for about 5 minutes or until the rind is slightly browned and serve warm.

I still have the other half in the fridge and I’m thinking maybe a salad is in order. I’ll be sure to share its final destiny later this week.

Resources:
Grapefruit pulp may boost bone health: study
Lycopene: An Antioxidant for Good Health (American Dietetics Association)
Facts about Citrus Fruits and Juices: Grapefruit (pdf) (University of Florida Extension)
WHFoods: Grapefruit

The Whole Cashew – Apple, Fruit and Nut

March 5, 2009

Cashew Fruit for sale at the farmers market in Maringa, PR Brazil | Fake Food Free

Cashews have always been a favorite in our house. They are the first thing to disappear when a can of mixed nuts happens to show up at a party. Before moving to Brazil, I knew cashews were quite popular due to the fact that they are native to the country. What I didn’t know was that the cashew is popular for a very different reason than the nut we often associate it with. While the nuts can be found; here, cashew is known for its juice.

I was relatively surprised the first time I saw a whole cashew. You see, the picture to the right is of cashews from the farmer’s market in town. Being a plant/tree that is native to the northeast of Brazil the fruit is somewhat rare around here, but for a few weeks in February they do show up at one or two booths among the vendors.

When not speaking of the nut, the cashew is often called a cashew fruit, but in actuality it is made up of three distinct parts. That orange yellow part that I first thought looked like a bell pepper is called the cashew apple. It is referred to as a false fruit or pseudo-fruit in the plant world.
The cashew apple contains a high concentration of tannins which are the same substances found in tea and wine. They give the apple a very distinct taste which I’ll discuss a little later.

The kidney-shaped green stem is the fruit of the cashew and it encases the nut; the same nut that we eat and refer to in the US as simply “cashews”, called castanha de cajú in Brazil.

The green fruit contains urushiol oil, the same substance found in poison ivy and poison oak which irritate the skin. You have to be very careful when removing the nut and it is for this reason that I have never purchased a whole, fresh cashew for myself and experimented with it. In an older article from Purdue University Horticulture I read that in some countries at one point the nut was simply thrown out with the fruit due to this toxin and much more emphasis was placed on the apple.

Cashews are grown in other tropical places throughout the world such as Vietnam and India. However, unless you live very close to one of those places it is likely you will never see a whole cashew. The fruit is juicy, fragile and spoils very quickly so extended transport is not an option.

Cashew Juice served at a local cafe in Maringa-PR Brazil | Fake Food Free

I have grown to love cashew juice which is made from the cashew apple. It has a sweet flavor with a richness that resembles that of the nut. The tannins leave that familiar drying feel in the mouth which they are known for. This is the reason my husband does not prefer it, but for me it gives the juice a unique appeal.

I have noticed a difference in the juice when I order it in a restaurant versus purchasing it prepackaged in the store. I should mention that you can buy bottled pulp without sugar in the supermarket and add your own water and sweetener if desired. The fresher juice is much more astringent than the packaged.

There are ways to remove tannins and I’m wondering if this has been done to the packaged juice to make it more appealing, as I came across some research from India where they were discussing processes to reduce tannins to get more people to drink the juice for its nutritional content.

Juice from the cashew apple contains about 205 to 220 mg of vitamin C per 100 ml. During my research I found a few sources online in the UK for the cashew apple pulp to make juice.

So even if you may never have the chance to see a whole cashew in person, it is looking like you may still be able to enjoy its flavor and nutrients as the news about cashew juice begins to spread to the rest of the world.

Cashew Fruit for sale at a market in Brazil | Fake Food Free

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Apple Carrot PB Panini

March 2, 2009

If I’m not eating peanut butter by itself with a spoon, it is most likely being used as a dip for my apples and carrot sticks. As I was trying to think of how I would participate in the Great PB Exhibition #5 I was feeling a bit restricted by the topic of sandwiches. I kept coming up with a fun idea and then realized it wasn’t even close to the sandwich category.

Then I thought, why not turn my favorite PB dippers into a sandwich. And why not take it a step further and make it a toasty Panini? This is an all around balanced meal – protein, grain, fruit, veggie and healthy fat all rolled into one.

I left my carrot and apple raw because I wanted the sandwich to have a bit of a crunch. I don’t have a Panini press. I just use two skillets with some foil over the sandwich. The heat makes the bread crisp and warms the peanut butter just enough that it covers the carrot and apple with gooey goodness.

Apple Carrot Peanut Butter Panini

4 to 6 inch piece of baguette (Sub any bread. A whole grain would be nice, but hard to come by here. )
2 Tbsp of natural peanut butter
1 small carrot, shredded
½ of a small apple, diced

Half your baguette, spread a little PB on each side. Top one side with carrots and the other with apple.

Carefully put together and heat in press or skillet for about 2 to 3 minutes each side.

Have you entered yet? The deadline is March 15th at Noon (PST).

Submission:

Click here to submit your recipe online. Alternatively, email “pbe (at) peanutbutterboy (dot) com” with “PBE #5″ as the subject and the following information:

Name

Recipe

Title

Recipe or Recipe Permalink

Prize:

All recipes will be listed but the judges will vote for the Top 3. All 3 winners will receive a winning badge to place on their site but the first place winner will receive the Peanut Butter & Co. Cookbook, one of the books that was the inspiration for The Peanut Butter Boy.

Cucumber, Ginger and Pineapple

February 19, 2009

While in Jamaica we stumbled upon a very interesting juice combo. You know I love making my own juice and the inexpensive fruits of Brazil allow me to live on a diet full of great combinations. I know there is a lot of talk about not getting enough fiber in juice, but if you drink (fresh) juice in addition to, not instead of, whole fruit it provides a lot of benefit.

This juice combo was cucumber and ginger. I was intrigued. I’ve tried making juice with cucumber before and I wasn’t thrilled with the flavor, although, I love cucumber infused water. I wasn’t brave enough to try this combo on its own so I mixed it with a bit of fresh pineapple juice to add sweetness.

An amazing juice combination was born. Well, maybe not born. I’m sure someone out there has done this combo before, but it was new to me. I tried it myself when we came back from our trip and it will become a regular in my juice line up.

I’ve been fortunate to be exposed to some of the freshest ginger possible. I never bought it in the States because all I could ever find were dried up little pieces at the very top shelf in the produce section. However, I have learned that fresh ginger is better. It contains more of the active gingerol which gives ginger its anti-inflammatory properties. Ginger is also linked to the relief of gastrointestinal problems such as gas and bloating, and is well known for its reduction of the symptoms of motion sickness.

Pineapple is full of vitamin C, an antioxidant, anti-inflammatory component and an aid in the function of a healthy immune system. This fruit is also an excellent source of manganese which plays a role in antioxidant function and energy production. In addition, pineapple gives you a nice dose of thiamin also important in energy production.

The cucumber adds a light and refreshing flavor to the juice. With cucumber you will get vitamin C, molybdenum, silica (important for connective tissues), potassium, magnesium, manganese, vitamin A and folate; quite a nutritional punch for such a low calorie food. Do pay special attention to the skin. It is the part that contains many of these nutrients, but often comes waxed with substances that may or may not be natural. I find the unwaxed variety at our farmer’s market.

Okay, so that is enough of the nutrition stuff. You get the idea. It is a great combo of a lot of different, important nutrients. Grab your juicer and toss in:

One unwaxed cucumber
About 1 cup fresh pineapple
1 small piece (about ¼ to ½ in) fresh ginger

My Agave Research and More Sugar Confusion

January 29, 2009

I’ve been spending part of my week researching sugars and supposedly natural sweeteners. What I have determined is – I have a headache!

I’ve become more interested in sugar lately because 1) We now live in Brazil where the sugarcane industry is huge. 2) I notice a lot of people switching from this sweetener to that one in an effort to be more ______________ .(Fill in the blank with your choice of words: healthy, green, natural, fake food free, etc.)

I use refined white sugar in moderation. Yes, I do know that this is a processed food, has addictive properties, and on, and on. I’ve read it all. I use a lot less of it currently, but still use the traditional recipes that have been in my family since my great grandmother and they call for sugar.

I’ve been questioning agave nectar for a while which lead me to look at other sugars which has led me to the conclusion – raw honey and pure maple syrup probably reign supreme for being the most natural sweeteners. When it comes to all the others, one is just about as bad as the other, for one reason or another.

What started my search: Agave

As most of you probably already know agave comes from the core of the agave plant in Mexico. The short story is the juice is extracted, filtered, heated and hydrolyzed (a chemical process to break bonds) to break down its naturally long fructose chains. So it is basically a processed sweetener and the result is 90% fructose. As most of the information I read states, HFCS gives is about 55% fructose.

Why can fructose be a problem?

As long as you eat fruit you consume fructose. The main reason commercial products containing fructose are a problem is the massive amount (like most things in our society) we are consuming versus the amount we would typically consume from fruit.

One research study I read from Nutrition & Metabolism stated that fruit contributed about 16 – 20 grams per day, while commercial foods are now giving us 85 – 100 grams of fructose a day.

Fructose, unlike other sugars, is absorbed and metabolized directly by the liver. It’s possible this overabundance can lead to problems with insulin sensitivity and obesity. Some evidence of it contributing to a fatty liver has been suggested as well.

So what’s the conclusion?

Heck if I know! Just kidding.

The truth is I’m on a journey just like you – to continue cleaning up my diet and separate myself from this society that seems to be tricking us into believing what is healthy and what is not. My nutrition background helps me to understand how things are processed in our bodies and how things are processed commercially, but that doesn’t mean I have all, or any, answers to the sweetener debate. Well, except for the fact that I’m not in favor of artificial sweeteners at all.

My personal consensus is that I’m not going to switch to something like Agave nectar as my sweetener because I don’t think it is any better than white sugar. I plan to incorporate more raw honey and maple syrup (If I can afford it. U$ 13 for a tiny can at my grocery store in the States.). I’ll continue to use white sugar in some of my baking. At the same time I will be trying to reduce my needs for sweets/sugars all together.

If you’re interested, here is a list of some of my reading along the way. Some of it honest, some of it fact and some of it swayed by industry. I think it is important to check out all sides and decide the best approach for you, keeping common sense in mind.

I also want to mention if you haven’t checked out the blog The Nourished Kitchen and are interested in sweeteners, go there now! She has some great posts on modern and natural sweeteners that I found in my search: Modern Sweeteners: What Are They & What They Do and A Guide to Natural Sugars & How to Use Them

Here are some of my other reads:

Madhava Agave Nectar
The Truth about Agave Syrup from Living and Raw Foods
White sugar vs raw sugar from Green living tips
White Sugar from a processor of Brazilian sugarcane

Photo by Neal McQ, www.freerangestock.com

Poor Potatoes

December 8, 2008

High carb or not, I do love potatoes. I don’t eat them all the time, but sometimes the perfect dinner involves a baked potato topped with some healthy veggies and cheese. I also like hearty dishes this time of year such as Shepherd’s pie and a cauliflower soup I make that has a few potatoes in it.

I vary my tater intake – standard Idaho, red and sweet. I like them all.

I think most of us know that the best part about potatoes nutritionally is the potassium. I am always concerned with how I cook my vegetables and controlling the nutrients lost during the process, however, my concerns usually lie with my green veggies. I’ve never really thought about this regarding potatoes. I always cube them up to make them cook more quickly.

To my surprise, in October the USDA Food and Nutrition Research Briefs provided information on a recent finding regarding potassium loss when cooking potatoes. When cubed and boiled in water they lose as much as 75% of the mineral. Wow!

Potassium is important in regulating blood pressure. When balanced with sodium intake it can help to prevent and control hypertension.

In addition, for avid exercisers and athletes out there potassium is important because we lose it during muscle use and sweating. When potassium gets too low muscle cramping and cardiovascular complications can result.

If you need some more straight forward information about potassium check out this article from Colorado State Cooperative Extension. Gotta love Extension – I worked for them for three years. Lots of quality, accurate health/nutrition info can be found from the organization.

The best way to save potassium is to cook your potatoes whole and then cube them up or scrape them out for use in your recipes. Losing 75% of any important nutrient is huge. It is a good reminder that real food is good for us, but we still need to pay attention to preparation. Sometimes even when we think we are choosing a healthy option we have to look more closely at what our cooking might be doing to our nutrient-dense foods.

Are you a tater fan? How do you usually prepare them?

Photo by Gracey, www.morguefile.com