Nutrition and Nutrients Archives | Page 6 of 7

Jell-No!

September 11, 2008

Raise your hand if you’ve ever been on any type of restrictive eating plan (aka, diet) where sugar free, fat free pudding or flavored gelatin was your main source of dessert.

Yes, my hand is up.

Not recently though. Over the past couple years whenever eating this lackluster sweet, I could immediately tell I’d eaten the chemicals.

Speaking of chemicals, is there any actual food in this stuff?

For those who may not know gelatin is made from collagen which is in animal connective tissue. I remember the day I learned this in one of my nutrition classes. I was a bit grossed out.

Connective tissue? Yum, bring on dessert!

I guess one could stretch that technically this is a natural ingredient despite the face that it is processed. It is just all the other stuff in there. Flavors, colors, and in the fat and sugar free versions, aspartame or similar sweeteners. The fat and sugar free pudding is similar as far as chemical sweeteners go.

A dessert filled with this stuff usually leaves me with a headache and feelings of sluggishness. I think it is mainly from the over consumption of aspartame.

If you think about all the desserts boxed pudding and gelatin are used for, it is usually an excess amount of the stuff. Not only do you use the pudding mix, but sugar free, fat free whipped topping as well. Too much!

I continue to be amazed how as a society we’ve accepted these foods as healthy or diet friendly. I am a believer that you are better off eating a homemade cookie or piece cake with real ingredients than a spoonful of chemicals.

No doubt this stuff has some staying power. Although in the beginning it wasn’t there to be diet food, it was more there for convenience. I learned when I read Something From the Oven that cookbooks throughout history are filled with gelatin desserts from boxed mixes.

Then the non-fat, non-sugar versions came out and it was instant low calorie, health food.

I’m guilty of indulging in a gelatin dessert and a pudding cup in the past. Speaking of this did you see the Sex and the City movie? I was just able to see it on the flight back from Ireland. I loved the part where Charlotte would only eat pudding cups in Mexico. Too funny!

Anyway, this is one of those foods that was relatively easy for me to give up. Not nearly as difficult as diet soda! However, I do think I’ve kicked the diet soda habit except for my occasional cocktail. I’m having a hard time parting with it as a mixer.

Photo by Seemann, www.morguefile.com

Teff

September 10, 2008

Ever heard of it?

I hadn’t, but Ethiopian food is one of the cuisines I have yet to try. Apparently this is an up and coming grain which is a cereal crop in Ethiopia.

I’m really getting into this introduction of new grains that seems to be the trend in healthy eating. It is exciting that there is a whole world out there of different textures and flavors to be discovered.

The Purdue University Department of Horticulture provides some info on Teff and some recipes. It is often ground into flour and is grown in the US, but usually in small amounts to supply Ethiopian restaurants.

I came across it while catching up on my magazine reading last night. Apparently Teff is full of iron, calcium and fiber. In addition, it appears to be very low in gluten.

It can be eaten like oatmeal or mixed with things like ground meat to add nutrition to burgers or meat loaf. I did a little search and actually found it mentioned on several food blogs throughout the past few years.

So what’s the news? Have I been left in the dark with this new-to-me grain, or is everyone else just now discovering Teff too?

Adding it to my list of new foods to try:
Black Rice
Quinoa
Teff

Photo by Rasbak, Wikimedia Commons

Travel Kitchen

September 9, 2008

Having been gone for 3 weeks, I came back to a severe case of what I will call travel kitchen. You know, when the fridge is empty and only a few dry ingredients remain in the pantry.

I was honestly ready to hop back into the kitchen after all the great foods I had while traveling, but there really wasn’t much to make. It also doesn’t help that we returned on a Sunday and we now live in a place where no grocery stores are open on Sundays.

Even yesterday, I was stuck in the apartment waiting for our delayed luggage to arrive so I had to come up with something.

Luckily I had an onion that managed to make it through the extended travel period so I pulled out what has become one of my favorite recipes.

I combined the lentils, some rice and onions to make Mujadarrah. I found the recipe at Allrecipes.com a last year. I absolutely love it. It is so quick and easy to make, filling and good for you.

I’ve come to discover lentils just recently. They make such a great addition to rice dishes and soups. And of course they are really entering the media as a valuable food when it comes to health. They contain lots of soluable fiber, B vitamins and protein.

For the recipe I use, I add a chicken bouillon cube and cumin to the lentils for flavor. Yesterday I sprinkled in some curry powder as well. Once in the bowl, I top it with some hot sauce. I love spicy food.

So there you have my make-do meal until I can get to the market. It is just a good thing that onion hung around.

Do you have any go-to meals that you turn to when the fridge and pantry are low?

Easy Labels

September 1, 2008

Last week in Ireland I stopped in one of those upscale, healthy foods grocery stores to grab something for lunch. I ended up with a Mexican Bean Wrap. After making my purchase I realized that I used the handy labeling on it to make my selection. It looked like this:

Then on Friday I was checking out all my favorite food blogs and came upon Very Good Taste again and this post about food labeling in the UK. This is basically what I was witnessing on my packaging.

One thing I’ve found to be true is that the more you cut fake, shelf-stable foods from your diet the less you need food labels.

Sure, I know from past calorie counting that there are about 80 calories in an apple, but other than that who cares. My point is, we know fresh, healthy foods like produce are good for us. We really don’t need a specific number to tell us that.

However, for foods like the wrap I got, it is helpful. It was delicious by the way.

I found the above post to be really interesting because it outlines all the politics that go into food labeling. We have similar problems in the US. All this infringement on rights of either the consumer or manufacturer.

Then I think they purposely make it confusing so people really don’t know what they are eating.

I understand food labels well, but that is only because I was required to study them for about 2 years of my life! I doubt the general public is going to put in that much effort. I’ve also found they are really hard to explain to someone else.

I wish we could come up with a similar system, where the important things are listed right out in the open for you. I know several attempts have been made at simplifying it, but they are brand specific.

A cohesive, simple program that everyone follows would be perfect. Dreaming, I know.

Less Soup from the Shelf

August 29, 2008

What’s not to like about soup?

For the most part, it is a healthy yet filling meal. Warm, hearty varieties are great for winter days and lighter versions, or even cold soups, are good for the heat of summer.

I used to take soup to the office a lot for lunch. It was always an easy thing to pop in the microwave and you really can’t beat the calorie content – a definite figure-friendly choice.

Yes, I was always aware of the sodium. I chose brands with less, but to tell you the truth I wasn’t all that concerned. Only a small part of the population is considered sodium-sensitive where excess intake leads to high blood pressure. I was always cautious of my sodium intake from other sources on the days I ate it.

Well, when I took on the challenge of reducing fake and processed foods my convenient soup had to go.

There are still times that I gaze around the soup aisle at all the different flavors, but I know those varieties are full of preservatives, and of course sodium, that my body doesn’t really need.

So my interest has moved to making different varieties of soup that don’t take all day. So far so good, but I’m always looking for unique recipes. One can only take so much vegetable and chicken noodle. Actually, I rarely make those.

I’ve been eating a lot of soup during my time in Ireland. It is often the cheapest thing on the menu (always on a budget) and it warms you up on the cool and rainy days. Not to mention it is served with some amazing brown bread loaded with grains.

Many of the soups here are pureed which gives it a much heavier texture. I really like it, but it does take some creativity to thicken it without using too much cream.

One of my favorites has been this Sweet Potato Coconut soup.

I’m thinking I can easily recreate it from the Butternut Squash soup recipe I shared a while back. Substitute sweet potatoes for the squash and add just a touch of coconut milk for flavor.

Do you have a resource for great soup recipes? If so, definitely let me know.

Healthy Beer

August 21, 2008

A beer with all the benefits of green tea?

Maybe.

I stopped by a great restaurant today called Cafe Mao. It was a neat Asian-fusion inspired spot that seemed like a cross between fast food casual and modern café.

On the menu they advertised a new beer called Iki. After reading the description I just had to try it.

According to a Japanese recipe, it is brewed with green tea and the Yuzu fruit. It is supposedly very high in antioxidants. Iki is Japanese for life.

It tasted very good. It was light, but with a fruity accent.

So what about this healthy beer? Overall, I personally feel alcohol in moderation is a healthy habit. If you can add some more disease fighting antioxidants to the mix, why not?

Sure, curling up with a cup of green tea is comforting, but cheers to partying a little healthier too. I’d definitely have it again.

Oh my dinner was Yellow Vegetable Curry. It was amazing!

Carbs Really Aren’t That Scary

August 19, 2008

I’m traveling for the next few weeks so hopefully it is going to lead to some interesting insight and comparisons when it comes to fake foods. Right now I’m living it up in the Dublin, Ireland area.

I was sitting at breakfast this morning at the hotel. A really nice breakfast I might add. I had already decided to get the porridge (this variety was made with oats). It was available with the free breakfast by request.

When I ordered the waiter asked me if I wanted toast with it. I got to thinking about this as I watched groups of people walk back to their tables with mountains of breads on their plates.

The US is one of the only cultures that is carb-phobic.

Almost all other countries have staples of pasta, rice, potatoes or breads. The interesting thing is most of these cultures are a whole lot healthier than us.

Is it the wine, the fish, or the use of their feet for transportation? Lots of theories and even facts out there.

Believe me. I understand the need to limit carbs. I’m one of those people who can literally gain 5 lbs by just smelling fresh baked bread.

Sure, I’ve experimented with low carb diets before. I can still remember when I worked at a bread store in college. Women would come in during the morning and buy a loaf of bread for their families. I’d ask if they wanted a sample and usually the response I got was, “Oh no, I don’t eat carbs,” or “No thanks. I limit my carbs.”

That is no way to live!! Not for me anyway.

The past few years I’ve been on a mission to keep carbs in my diet in moderation, including the white varieties.

The result?

I need to take off a few more pounds without doubt. However, I have maintained a 25 lb loss for about 5 years now. What is even better is that I still get all those mood altering, serotonin building carbohydrates. I enjoy my food and I feel better.

So, yes, I took the toast this morning and I had an awesome cardio workout afterward.

Thanks carbs!

Since I’m on the road and food is such a huge part of traveling for me I’ll post some of my most interesting healthy meals. Some I hope to recreate once I get back home. Maybe they will serve as inspiration for some new ideas.

My lunch yesterday was a Roasted Chicken with Pancetta Open-faced Sandwich on Olive Bread, topped with mango chutney. It was very tasty, but I think it would have been better warm.

Black is the New Green

August 14, 2008

We know that the color of the fresh foods we eat can indicate the nutrient value and black has been getting a lot of attention lately.

Not only is wearing black slimming, but eating it keeps you healthy.

I’ve always loved black beans and every summer I can remember I have overdosed on blackberries from my Dad’s garden.

I came across this article from Health magazine that outlines a few black foods and why you should eat or drink more of them.

Black Rice
Now this I have never had. 100% whole grain and may reduce the risk of cardiovascular disease. I hope to try it as soon as I can find some. Has anyone tried it before?

Black Beans
Love ‘em. I make beans and rice regularly. I also like mixing canned black beans with chopped red onion and green pepper, then topping it with cilantro and lime juice. Full of disease fighting flavonoids which act as antioxidants.

Black Tea
I can remember drinking black tea when I was younger, but once the green craze hit I left it behind. It looks like it may be time to bring it back. Lots flavonoids here, too.

Blackberries
I love blackberries. The ones from the garden are huge and bursting with sweetness when they are perfectly ripe. I eat them fresh in the summer, but I have to admit the frozen ones we keep for winter usually end up in a dessert like blackberry dumplings or cobbler. The polyphenols in these berries act as antioxidants. Some research from the University of Kentucky (where yours truly went to grad school and worked for 3 years) shows they may slow cancer cell growth too.

So I plan to add little more black to my dark green and definitely let me know if you’ve tried the black rice before.

Real Food of the Week: Butternut Squash

August 13, 2008

I know it is only mid-August, but once summer ends and the back-to-school commercials start airing I can only think of one thing – fall and the comforting foods that come with it.

Over the past year I’ve really gotten more acquainted with butternut squash and I love it. Personally, I think it is a neglected vegetable mostly because it does take a lot of time to prep, depending on what you make.

Winter squashes are excellent for our health and they are much more than just a pie ingredient, although that is good too.

Their orange color probably gives away that they are high in Vitamin A, specifically beta-carotene which is part of a group of very valuable antioxidant. Think disease prevention and anti-aging! In addition, these squashes also provide vitamin C, potassium, fiber and there are some omega-3 fatty acids and folate in there too.

In case you are wondering pumpkin, acorn, butternut, hubbard and turban squashes all fall under the category of winter squash.

I made one of my two favorite butternut squash recipes yesterday. I found this recipe for Butternut Squash with Cinnamon Soup a couple years ago and it has been a fall staple ever since.

The recipe is heavy so let me tell you how I change it a bit for my health-focused tastes. First, I don’t usually have all the spices listed so I just use cinnamon and the cayenne pepper and it turns out great. Second, I use way less cream/whole milk than it calls for. I only use about ¼ c to thin the soup some and get a rich, creamy look and flavor.

Peeling and chopping the butternut squash can be hard work. I guess you could use frozen puree or canned pumpkin, but one of the best parts of cooking it is when you sauté the squash with onion and throw in the cinnamon. The whole house fills with the wonderful smell.

Soon I’ll be making my butternut squash risotto adapted from a recipe I found a while back. This one is easy. Just split your squash in half, scoop the seeds and roast it in the oven or microwave until tender.

Sauté the Arborio rice in olive oil with chopped onion and make as directed with chicken stock. Once at the right consistency, scoop out the squash and drop the pieces into the rice, stirring to break it up. Stir in some freshly grated parmesan cheese and salt and pepper to taste. I could eat this every day!

Fall and all the foods that go with it are just around the corner. Do you have any favorite real foods this time of year?

Photo by kconnors, morguefile.com

My Oatmeal

August 4, 2008

Over the past few years, oatmeal has become one of my favorite breakfast foods. I prefer the homemade version. I’ve played around with the instant versions, but they lack texture to me and often the flavors are too sweet.

Of course, since I am trying to eat less packaged foods I’ve pretty much eliminated the instant all together. I found this post on That’s Fit today. It got me thinking more about oatmeal.

Like many other packaged goods the instant is filled with flavorings and added sugar. Many companies have come out boasting that their version is enriched and fortified with vitamins and minerals, but it still can’t beat the real thing.

I remember talking about oatmeal at my office once (when I worked in a office) and my coworkers were discussing their favorite flavors. I volunteered that I made whole oats and they laughed and said, “We don’t have time for that.”

I was a bit confused after that because I microwave my oatmeal, too. It takes me maybe 30 seconds longer to complete my breakfast compared to opening a package and adding water.

My version has a few more calories, but they are healthy calories and will keep you full all day with a calcium bonus.

Simply take ½ c whole oats and mix with 1 c of skim milk. Microwave it for about 2 minutes (it boils over easily!). Then I add a little real butter, about 2 t of brown sugar and cinnamon. Sometimes I’ll add a few walnuts.

There is really no advantage to making the packaged version over the homemade. Although the packaged is easy to make at work, I have done that before. According to the research though it looks like it will just lead to more hunger throughout the day so I’ll stick with the old fashioned.

Photo by kahanaboy, morguefile.com