Two 1/4-cup servings
This high-calcium "pudding" has the benefits of cocoa and cinnamon - and the flavor of Mexico. Experiment with different brands of ricotta - they have different textures and flavors.
Prep time: 10 minutes
Ingredients:
1/2 cup lowfat ricotta cheese
2 tbsp mild honey
2 tbsp cocoa powder
1/2 tsp vanilla
1/2 tsp ground cinnamon
Instructions:
1. Combine all the ingredients in a food processor and process until smooth.
2. Scoop into small dessert dishes and serve.
Nutritional Information:
Per serving:
145 calories
3 g total fat (2 g sat)
11 mg cholesterol
24 g carbohydrate
10 g protein
2 g fiber
100 mg sodium
Thursday, December 01, 2005
Wednesday, November 30, 2005
Recipe - Stewed Spice Pears in Red Wine
Serves 4 to 6
This sweetly scented dessert is a light way to end a filling meal,and is also perfect for those who'd like to limit their intake of sugar.
Ingredients
5 large bosc pears
1/3 cup dry red wine
1/3 cup apple juice
1/4 lemon, cut into small bits, including the rind
6 whole cloves
1 small cinnamon stick, broken in half
1/4 teaspoon ground nutmeg or allspice
1 tablespoon cornstarch, dissolved in 3 tablespoons water
Stem the pears and cut them into quarters lengthwise. Core them and divide the quarters in half again lengthwise. In a deep saucepan, combine all the ingredients except the cornstarch and pears.
Over very low heat, bring the mixture to just under a boil. Slowly pour in the dissolved cornstarch, then stir in the pear slices. Cover and simmer over very low heat until the pears are tender, stirring occasionally.
When the pears are done, they should be easily pierce with a fork, but still firm enough to retain their shape. This will take from 25 to 45 minutes, depending on their size and ripeness. Serve just warm.
By: Fidyl
"Live Simply So That Others May Simply Live"
http://groups.yahoo.com/group/SoFlaVegans/
This sweetly scented dessert is a light way to end a filling meal,and is also perfect for those who'd like to limit their intake of sugar.
Ingredients
5 large bosc pears
1/3 cup dry red wine
1/3 cup apple juice
1/4 lemon, cut into small bits, including the rind
6 whole cloves
1 small cinnamon stick, broken in half
1/4 teaspoon ground nutmeg or allspice
1 tablespoon cornstarch, dissolved in 3 tablespoons water
Stem the pears and cut them into quarters lengthwise. Core them and divide the quarters in half again lengthwise. In a deep saucepan, combine all the ingredients except the cornstarch and pears.
Over very low heat, bring the mixture to just under a boil. Slowly pour in the dissolved cornstarch, then stir in the pear slices. Cover and simmer over very low heat until the pears are tender, stirring occasionally.
When the pears are done, they should be easily pierce with a fork, but still firm enough to retain their shape. This will take from 25 to 45 minutes, depending on their size and ripeness. Serve just warm.
By: Fidyl
"Live Simply So That Others May Simply Live"
http://groups.yahoo.com/group/SoFlaVegans/
Natural Remedies for Holiday Heartburn
When we eat, food normally enters the stomach and a band of muscle at the end of the esophagus (called the lower esophageal spincter) closes off the esophagus. Heartburn can occur when this muscle doesn’t properly close and the acidic contents of the stomach backs up into the esophagus causing irritation and pain.
There are several reasons why the holiday season is an especially bad time for heartburn:
* Holiday foods are fatty, which increases acid secretion and slows stomach emptying.
* The stress of Christmas shopping can contribute to heartburn.
* Eggnog, fruitcake, butter cookies, and other carb-laden holiday foods also increase our production of tryptophan, the amino acid that makes us feel sleepy. People get stuffed and they go lie down, allowing stomach acid to flow up into the esophagus.
If you simply must indulge, here are some natural remedies that can help ease heartburn:
Digestive Enzymes
A full stomach can put extra pressure on the lower esophageal sphincter and increase the chances that food will reflux and cause heartburn. Digestive enzyme supplements contain enzymes that help break down food and aid digestion. Digestive enzyme supplements taken before holiday meals, prevent heartburn and that sluggish, stuffed, just-want-to-lie-down feeling.
Digestive enzyme supplements are usually a combination of enzymes that break down protein (protease), break down carbohydrates (amylase), and break down fats (lipase). Some suggestions on what to look for in an enzyme supplement:
* Ratios of the different enzymes vary. For holiday heartburn, a supplement with the highest ratio of lipase might be most effective.
* Avoid supplements that only contain proteases. Too much protease can break down lipase, impairing fat digestion.
* Steer clear of formulas that contain hydrochloric acid, betaine hydrochloride, or ox bile. The extra acidity can worsen symptoms.
* Look for capsule form.
* Digestive enzymes must be taken approximately 15 minutes before meals with a glass of water.
People taking blood thinners such as warfarin should avoid digestive enzymes. Pregnant or nursing women, or people with ulcers, cystic fibrosis, liver or kidney disease should only take digestive enzymes under the supervision of a health care professional.
Chewable DGL
DGL, short for deglycyrrhizinated licorice, is licorice with the glycyrrhizin portion removed, because glycyrrhyzin can raise blood pressure and promote water retention.
DGL is considered to be an antacid alternative. But instead of blocking acid production, DGL stimulates the production of mucin, which coats and protects the esophagus, stomach and intestinal lining. DGL also improves blood flow to the lining of the digestive tract and helps form new protective cells. Some studies have also shown that it can help inhibit the growth of potentially harmful stomach bacteria, such as helicobacter pylori (although it shouldn’t be used alone to treat H. pylori infections.)
The best form of DGL for heartburn is the chewable tablets. Typically 1 to 2 tablets are taken 15 minutes prior to meals, and they should be chewed thoroughly to be effective.
Aloe Vera Juice
The juice from the aloe vera plant is another natural home remedy that is used to soothe an irritated esophagus. It has a long history of use in Europe as a natural home remedy to relive heartburn.
A typical dose is 1/4 cup of aloe vera juice approximately 20 minutes before a meal.
It should NOT contain any aloe latex, aloin, or aloe-emoin compounds, substances in the aloe plant that are very powerful laxatives. Aloe gel should not be taken directly from the plant as a home remedy, as the gel can be contaminated with the latex. Only gel/juice preparations specifically for internal use should be used.
If heartburn persists or if you experience it frequently, call your doctor. Heartburn may be a symptom of a more serious digestive condition called gastroesophageal reflux disease. A burning sensation in the chest can also be a sign of a heart attack. If you’re not sure, go to the emergency room immediately, especially if you experience shortness of breath, lightheadedness, dizziness, cold sweat, nausea, or pain in your shoulders or neck.
There are several reasons why the holiday season is an especially bad time for heartburn:
* Holiday foods are fatty, which increases acid secretion and slows stomach emptying.
* The stress of Christmas shopping can contribute to heartburn.
* Eggnog, fruitcake, butter cookies, and other carb-laden holiday foods also increase our production of tryptophan, the amino acid that makes us feel sleepy. People get stuffed and they go lie down, allowing stomach acid to flow up into the esophagus.
If you simply must indulge, here are some natural remedies that can help ease heartburn:
Digestive Enzymes
A full stomach can put extra pressure on the lower esophageal sphincter and increase the chances that food will reflux and cause heartburn. Digestive enzyme supplements contain enzymes that help break down food and aid digestion. Digestive enzyme supplements taken before holiday meals, prevent heartburn and that sluggish, stuffed, just-want-to-lie-down feeling.
Digestive enzyme supplements are usually a combination of enzymes that break down protein (protease), break down carbohydrates (amylase), and break down fats (lipase). Some suggestions on what to look for in an enzyme supplement:
* Ratios of the different enzymes vary. For holiday heartburn, a supplement with the highest ratio of lipase might be most effective.
* Avoid supplements that only contain proteases. Too much protease can break down lipase, impairing fat digestion.
* Steer clear of formulas that contain hydrochloric acid, betaine hydrochloride, or ox bile. The extra acidity can worsen symptoms.
* Look for capsule form.
* Digestive enzymes must be taken approximately 15 minutes before meals with a glass of water.
People taking blood thinners such as warfarin should avoid digestive enzymes. Pregnant or nursing women, or people with ulcers, cystic fibrosis, liver or kidney disease should only take digestive enzymes under the supervision of a health care professional.
Chewable DGL
DGL, short for deglycyrrhizinated licorice, is licorice with the glycyrrhizin portion removed, because glycyrrhyzin can raise blood pressure and promote water retention.
DGL is considered to be an antacid alternative. But instead of blocking acid production, DGL stimulates the production of mucin, which coats and protects the esophagus, stomach and intestinal lining. DGL also improves blood flow to the lining of the digestive tract and helps form new protective cells. Some studies have also shown that it can help inhibit the growth of potentially harmful stomach bacteria, such as helicobacter pylori (although it shouldn’t be used alone to treat H. pylori infections.)
The best form of DGL for heartburn is the chewable tablets. Typically 1 to 2 tablets are taken 15 minutes prior to meals, and they should be chewed thoroughly to be effective.
Aloe Vera Juice
The juice from the aloe vera plant is another natural home remedy that is used to soothe an irritated esophagus. It has a long history of use in Europe as a natural home remedy to relive heartburn.
A typical dose is 1/4 cup of aloe vera juice approximately 20 minutes before a meal.
It should NOT contain any aloe latex, aloin, or aloe-emoin compounds, substances in the aloe plant that are very powerful laxatives. Aloe gel should not be taken directly from the plant as a home remedy, as the gel can be contaminated with the latex. Only gel/juice preparations specifically for internal use should be used.
If heartburn persists or if you experience it frequently, call your doctor. Heartburn may be a symptom of a more serious digestive condition called gastroesophageal reflux disease. A burning sensation in the chest can also be a sign of a heart attack. If you’re not sure, go to the emergency room immediately, especially if you experience shortness of breath, lightheadedness, dizziness, cold sweat, nausea, or pain in your shoulders or neck.
Tuesday, November 29, 2005
Drinking water
What are the recommended servings of water per day?
Although the data regarding optimal water intake is unclear, as a guide to ensure adequate hydration under normal circumstances, we recommend:
* Women: Drink 8 cups (64 oz./approx. 2 liters) per day
* Men: Drink 12 cups (96 oz./approx. 3 liters) per day
The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.
Why should you drink water?
* It is an essential nutrient and makes up > 60% of adult body weight
* It is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism
* It aids in body-temperature maintenance
* It is vital to electrolyte balance
* Water contains no calories or fat
* May help with weight loss by acting as a natural appetite suppressant
* Prevents complications from dehydration, such as headache or fatigue
* May benefit people with respiratory diseases by thinning mucous secretions that worsen asthma
* May help people who experience recurrent urinary tract infections by increasing their urine flow
* May help reduce cancer risk of the colon, kidneys, bladder
How much water do you need?
The equivalent of 8 cups of water for women and 12 cups of water for men is the minimum amount of fluid recommended daily to replace water losses under conditions of moderate activity, mild temperature, and altitude.
Dehydration
Too little water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can make you tired. Signs and symptoms of dehydration include:
* Excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness
Drinking Too Much Water
* Drinking too much water is uncommon but may lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood
* Symptoms of water intoxication include nausea, vomiting, fatigue, and confusion
* Check with your doctor or a registered dietitian if you're concerned about drinking too much or too little water
Chlorine and Lead
Chlorine and lead are the two most common contaminants in tap and some bottled water. Although it may serve an important role in a public water supply, chlorine is a strong oxidizing agent and may increase the risk of heart disease and certain cancers. Small amounts of lead may be toxic, especially in infants, children, and pregnant women. The following are some ideas to increase the likelihood that your drinking water is safe:
* Use a quality bottled water
* If bottled water is too expensive for regular use, get into the habit of flushing your kitchen faucet daily by letting water run for about three minutes
* Have tap water tested to see if impurities exist
* State and local health departments often do free tests for bacterial contamination
* To find out about toxic substances, such as lead, arsenic, and high levels of chlorine, use a private testing lab
* A home purifying/filter system can help
* A home water distillation system may produce the purest water.
Ideas to Increase Water Consumption
1. Keep a pitcher of herbal iced tea in the fridge.
2. Add fresh lemon or lime to juice to water.
3. Drink hot herbal tea.
4. We do not recommend drinking sodas because they are void of essential nutrients.
5. We do not recommend drinking juices because they are high in calories and usually lack the fiber of whole fruit.
6. Drink a glass of water with each meal and between each meal.
7. Take water breaks instead of coffee breaks.
8. Substitute sparkling water for alcoholic drinks at social gatherings.
9. Carry water in your car.
Although the data regarding optimal water intake is unclear, as a guide to ensure adequate hydration under normal circumstances, we recommend:
* Women: Drink 8 cups (64 oz./approx. 2 liters) per day
* Men: Drink 12 cups (96 oz./approx. 3 liters) per day
The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.
Why should you drink water?
* It is an essential nutrient and makes up > 60% of adult body weight
* It is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism
* It aids in body-temperature maintenance
* It is vital to electrolyte balance
* Water contains no calories or fat
* May help with weight loss by acting as a natural appetite suppressant
* Prevents complications from dehydration, such as headache or fatigue
* May benefit people with respiratory diseases by thinning mucous secretions that worsen asthma
* May help people who experience recurrent urinary tract infections by increasing their urine flow
* May help reduce cancer risk of the colon, kidneys, bladder
How much water do you need?
The equivalent of 8 cups of water for women and 12 cups of water for men is the minimum amount of fluid recommended daily to replace water losses under conditions of moderate activity, mild temperature, and altitude.
Dehydration
Too little water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can make you tired. Signs and symptoms of dehydration include:
* Excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness
Drinking Too Much Water
* Drinking too much water is uncommon but may lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood
* Symptoms of water intoxication include nausea, vomiting, fatigue, and confusion
* Check with your doctor or a registered dietitian if you're concerned about drinking too much or too little water
Chlorine and Lead
Chlorine and lead are the two most common contaminants in tap and some bottled water. Although it may serve an important role in a public water supply, chlorine is a strong oxidizing agent and may increase the risk of heart disease and certain cancers. Small amounts of lead may be toxic, especially in infants, children, and pregnant women. The following are some ideas to increase the likelihood that your drinking water is safe:
* Use a quality bottled water
* If bottled water is too expensive for regular use, get into the habit of flushing your kitchen faucet daily by letting water run for about three minutes
* Have tap water tested to see if impurities exist
* State and local health departments often do free tests for bacterial contamination
* To find out about toxic substances, such as lead, arsenic, and high levels of chlorine, use a private testing lab
* A home purifying/filter system can help
* A home water distillation system may produce the purest water.
Ideas to Increase Water Consumption
1. Keep a pitcher of herbal iced tea in the fridge.
2. Add fresh lemon or lime to juice to water.
3. Drink hot herbal tea.
4. We do not recommend drinking sodas because they are void of essential nutrients.
5. We do not recommend drinking juices because they are high in calories and usually lack the fiber of whole fruit.
6. Drink a glass of water with each meal and between each meal.
7. Take water breaks instead of coffee breaks.
8. Substitute sparkling water for alcoholic drinks at social gatherings.
9. Carry water in your car.
Monday, November 28, 2005
A New Food Pyramid - The Healing Foods Pyramid
From University of Michigan Health System
Healthy and Healing Foods
The University of Michigan Integrative Medicine Clinical Services (UMIMCS) has unveiled its Healing Foods Pyramid, which emphasizes foods known to have healing benefits, plant-based choices, variety and balance, support of a healthful environment, and mindful eating.
Drink Enough Water
This Healing Foods Pyramid begins with a foundation of water. A rainbow of fruits and vegetables is followed by whole grains, then legumes, healthy fats, dairy, eggs, lean meats, fish and seafood, seasonings such as herbs, onions, and garlic, then accompaniments including alcohol, dark chocolate and tea. A final category remains empty, awaiting the user’s addition of food healing to that individual, to be consumed occasionally, thus personalizing each pyramid.
Food Choices
The Healing Foods Pyramid offers daily, weekly and optional choices that can be mixed and matched to accommodate most people, whether they are free of health challenges, vegetarian or have specific dietary needs. In the interactive, web-based version, a click on a category immediately takes the user to Facts About guidelines that specify serving sizes, the recommended frequency to eat the foods or drink the beverages, information about the health benefits and concerns of each of the categories. The Healing Foods Pyramid is available online.
Monica Myklebust, M.D., director of UMIMCS, and Jenna Wunder, MPH, RD, dietitian for UMIMCS, developed the pyramid based on research findings from many reputable studies. They encourage people to use the Healing Foods Pyramid guidelines as part of a healthy, balanced lifestyle that integrates mind, body, spirit, and emotion.
Healing Foods
“We have included only those foods known to have healing benefits or to contain essential nutrients. Often nutrients are best assimilated in the form of whole foods, in their natural state,” Myklebust says. “We hope this pyramid will serve as a practical guide to healthy eating. We encourage a celebration of abundance, variety and nourishment.”
“Contemporary eating habits often rely too heavily on processed foods,” Wunder says. “Such diets often include not enough whole grains or fruits and vegetables and simply can’t produce the same health benefits as those recommended in the Healing Foods Pyramid,” she says. “We recommend minimizing processed foods and those foods with ingredient names too long to pronounce.”
Guidelines
The guidelines for the category of fruits and vegetables suggest two to four servings a day of fruit, along with at least five servings a day of vegetables. While low in calories, these foods are abundant in fiber, vitamins, minerals, phytochemicals and antioxidants. Consuming them may reduce the risk of cancer, obesity, heart disease, arthritis and diabetes, according to documents accompanying the Healing Foods Pyramid. Its Facts About Fruits and Vegetables information explains antioxidants, phytochemicals, considerations of pesticides and organic choices.
Other recommendations include:
* Water: 64 - 96 ounces daily
* Grains: four to 11 servings daily, emphasizing whole grains
* Legumes including soy: two to five servings daily
* Healthy fats: three to nine servings daily
* Seasonings: a variety of spices, herbs and alliums daily
* Dairy: one to three servings daily, emphasizing low-fat choices (optional)
* Eggs: up to one daily, except for people with high cholesterol whose dietary cholesterol consumption is limited (optional)
* Fish and seafood: two to four servings weekly, emphasizing high in omega-3 fatty acids (optional)
* Lean meats - one to three servings weekly (optional)
* Accompaniments: alcohol, dark chocolate and teas
- Alcohol: up to one to two servings daily (optional) Recommendations are dependant on age and specific health history. The guidelines note that alcohol consumption has risks, but it also may decrease the risk of stroke caused by blocked blood vessels and may lower the risk of coronary artery disease and heart attack. The guidelines do not encourage people to start drinking, but they point out that for people who are able to consume alcohol in moderation, it may have health benefits.
- Dark chocolate: up to seven ounces weekly (optional)
- Tea: two to four cups daily
“The Healing Foods Pyramid is a practical tool that supports healthy food choices and teaches people that it feels good to eat well,” Myklebust says.
More Information About UMIMCS
Source: University of Michigan Health System
Healthy and Healing Foods
The University of Michigan Integrative Medicine Clinical Services (UMIMCS) has unveiled its Healing Foods Pyramid, which emphasizes foods known to have healing benefits, plant-based choices, variety and balance, support of a healthful environment, and mindful eating.
Drink Enough Water
This Healing Foods Pyramid begins with a foundation of water. A rainbow of fruits and vegetables is followed by whole grains, then legumes, healthy fats, dairy, eggs, lean meats, fish and seafood, seasonings such as herbs, onions, and garlic, then accompaniments including alcohol, dark chocolate and tea. A final category remains empty, awaiting the user’s addition of food healing to that individual, to be consumed occasionally, thus personalizing each pyramid.
Food Choices
The Healing Foods Pyramid offers daily, weekly and optional choices that can be mixed and matched to accommodate most people, whether they are free of health challenges, vegetarian or have specific dietary needs. In the interactive, web-based version, a click on a category immediately takes the user to Facts About guidelines that specify serving sizes, the recommended frequency to eat the foods or drink the beverages, information about the health benefits and concerns of each of the categories. The Healing Foods Pyramid is available online.
Monica Myklebust, M.D., director of UMIMCS, and Jenna Wunder, MPH, RD, dietitian for UMIMCS, developed the pyramid based on research findings from many reputable studies. They encourage people to use the Healing Foods Pyramid guidelines as part of a healthy, balanced lifestyle that integrates mind, body, spirit, and emotion.
Healing Foods
“We have included only those foods known to have healing benefits or to contain essential nutrients. Often nutrients are best assimilated in the form of whole foods, in their natural state,” Myklebust says. “We hope this pyramid will serve as a practical guide to healthy eating. We encourage a celebration of abundance, variety and nourishment.”
“Contemporary eating habits often rely too heavily on processed foods,” Wunder says. “Such diets often include not enough whole grains or fruits and vegetables and simply can’t produce the same health benefits as those recommended in the Healing Foods Pyramid,” she says. “We recommend minimizing processed foods and those foods with ingredient names too long to pronounce.”
Guidelines
The guidelines for the category of fruits and vegetables suggest two to four servings a day of fruit, along with at least five servings a day of vegetables. While low in calories, these foods are abundant in fiber, vitamins, minerals, phytochemicals and antioxidants. Consuming them may reduce the risk of cancer, obesity, heart disease, arthritis and diabetes, according to documents accompanying the Healing Foods Pyramid. Its Facts About Fruits and Vegetables information explains antioxidants, phytochemicals, considerations of pesticides and organic choices.
Other recommendations include:
* Water: 64 - 96 ounces daily
* Grains: four to 11 servings daily, emphasizing whole grains
* Legumes including soy: two to five servings daily
* Healthy fats: three to nine servings daily
* Seasonings: a variety of spices, herbs and alliums daily
* Dairy: one to three servings daily, emphasizing low-fat choices (optional)
* Eggs: up to one daily, except for people with high cholesterol whose dietary cholesterol consumption is limited (optional)
* Fish and seafood: two to four servings weekly, emphasizing high in omega-3 fatty acids (optional)
* Lean meats - one to three servings weekly (optional)
* Accompaniments: alcohol, dark chocolate and teas
- Alcohol: up to one to two servings daily (optional) Recommendations are dependant on age and specific health history. The guidelines note that alcohol consumption has risks, but it also may decrease the risk of stroke caused by blocked blood vessels and may lower the risk of coronary artery disease and heart attack. The guidelines do not encourage people to start drinking, but they point out that for people who are able to consume alcohol in moderation, it may have health benefits.
- Dark chocolate: up to seven ounces weekly (optional)
- Tea: two to four cups daily
“The Healing Foods Pyramid is a practical tool that supports healthy food choices and teaches people that it feels good to eat well,” Myklebust says.
More Information About UMIMCS
Source: University of Michigan Health System
Sunday, November 27, 2005
Heart Disease - Reduce your Risk Factors
Eating for a Healthy Heart
How to Reduce your Risk Factors for Heart Disease with Dietary Changes
First, the bad news: Maybe you just came from the doctor’s office. Your cholesterol is a too high, your blood pressure is up, you weigh 30 pounds more than your should and you don’t remember the last time you exercised. Your doctor told you that if you don’t do something soon, you are at risk for suffering a heart attack. Don’t feel like you are alone. According to the Center for Disease Control, heart disease is the leading cause of death in the United States. Heart disease rates are growing around the rest of the world, too.
Here is the good news: You can make lifestyle choices that will help to restore your good health and reduce those heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too.
Your Heart and the Foods You Eat
These things we know. A diet high in saturated fats, especially from red meat, will raise your cholesterol and that is a risk factor for heart disease. Obese people are more likely to have heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.
We also know this. Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here’s what you need to do:
Eat Fish
Salmon, herring, and sardines are all great sources of Omega 3 essential fatty acids. Other fish are good too. Omega 3 essential fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.
Choose Healthy Oils and Fats - There are different types of fats you need to learn about.
Saturated fats increase your risk of heart disease and are found in meat, butter, and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts, and seafood for their main protein sources.
Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.
Poly unsaturated fats come in two types, called Omega 3 essential fatty acids, and Omega 6 essential fatty acids. Omega 6 essential fatty acids are found in corn and other vegetable oils. These essential fatty acids are important, but we tend to get too many of them and not enough of the Omega 3s. Fish are the best source for Omega 3 essential fatty acids, but obviously fish oil wouldn’t be such a good tasting choice for cooking or for making dressings. Walnuts, flax seed, and canola oil are all good sources of Omega 3 essential fatty acids. They all make better choices than corn oil, sunflower oil, and safflower oil, which all contain mostly Omega 6 essential fatty acids. Canola oil is the best choice for sautéing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.
Get Plenty of Fiber
Water-soluble fiber like the fiber found in oats and oatmeal will help to control your cholesterol. Fiber found in whole grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.
Add Soy
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.
How to Reduce your Risk Factors for Heart Disease with Dietary Changes
Choose Healthy Carbohydrates
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won’t help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.
Choose Healthy Proteins
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohdrates and fats.
While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about 2 to 3 ounces. Eat fish at least 3 times per week and eat plant proteins every day.
Use Healthy Cooking Methods
Sautéing and stir-frying with a little olive oil or canola oil are great methods, but don’t dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.
Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.
Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as 5 slices of bread. Read Balancing Proteins, Fats, and Carbohydrates to get a better idea of healthy portion sizes.
As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.
How to Reduce your Risk Factors for Heart Disease with Dietary Changes
First, the bad news: Maybe you just came from the doctor’s office. Your cholesterol is a too high, your blood pressure is up, you weigh 30 pounds more than your should and you don’t remember the last time you exercised. Your doctor told you that if you don’t do something soon, you are at risk for suffering a heart attack. Don’t feel like you are alone. According to the Center for Disease Control, heart disease is the leading cause of death in the United States. Heart disease rates are growing around the rest of the world, too.
Here is the good news: You can make lifestyle choices that will help to restore your good health and reduce those heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too.
Your Heart and the Foods You Eat
These things we know. A diet high in saturated fats, especially from red meat, will raise your cholesterol and that is a risk factor for heart disease. Obese people are more likely to have heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.
We also know this. Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here’s what you need to do:
Eat Fish
Salmon, herring, and sardines are all great sources of Omega 3 essential fatty acids. Other fish are good too. Omega 3 essential fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.
Choose Healthy Oils and Fats - There are different types of fats you need to learn about.
Saturated fats increase your risk of heart disease and are found in meat, butter, and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts, and seafood for their main protein sources.
Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.
Poly unsaturated fats come in two types, called Omega 3 essential fatty acids, and Omega 6 essential fatty acids. Omega 6 essential fatty acids are found in corn and other vegetable oils. These essential fatty acids are important, but we tend to get too many of them and not enough of the Omega 3s. Fish are the best source for Omega 3 essential fatty acids, but obviously fish oil wouldn’t be such a good tasting choice for cooking or for making dressings. Walnuts, flax seed, and canola oil are all good sources of Omega 3 essential fatty acids. They all make better choices than corn oil, sunflower oil, and safflower oil, which all contain mostly Omega 6 essential fatty acids. Canola oil is the best choice for sautéing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.
Get Plenty of Fiber
Water-soluble fiber like the fiber found in oats and oatmeal will help to control your cholesterol. Fiber found in whole grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.
Add Soy
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.
How to Reduce your Risk Factors for Heart Disease with Dietary Changes
Choose Healthy Carbohydrates
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won’t help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.
Choose Healthy Proteins
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohdrates and fats.
While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about 2 to 3 ounces. Eat fish at least 3 times per week and eat plant proteins every day.
Use Healthy Cooking Methods
Sautéing and stir-frying with a little olive oil or canola oil are great methods, but don’t dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.
Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.
Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as 5 slices of bread. Read Balancing Proteins, Fats, and Carbohydrates to get a better idea of healthy portion sizes.
As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.
Saturday, November 26, 2005
Drink Water
Water is often overlooked when we talk about nutrition and health. We need water so much that we could only live a few days with no water intake of any kind.
Where do we get water? We get some from the food we eat, maybe up to 20% of the water we need comes from food. The beverages we drink contain water too, just stay away from the sugar sweetened drinks that have a lot of calories and no nutrition. Of course, the best source of water is plain drinking water. Water has no calories, it's readily available, and water is cheap.
Water is often over-looked as a nutrient. It has been my experience that people who do not drink enough water often feel lethargic, have headaches, muscle aches and cramps. Many people do not know how much water they really need during a day. If you are getting enough water, your urine should be very light colored (almost clear) and you probably will be urinating more frequently than you are used to.
Although you can get some of your water need from the foods you eat, the best source for water is plain, fresh drinking water. Herbal (non-diuretic) teas, low-sugar soy beverages, rice beverages and milk are also good sources. Fruit juices are OK unless they have added sugar. Sugary soft drinks, canned or dry soups with high levels of sodium, caffeinated coffee or tea, and alcoholic beverages aren't as good.
There are some occasions when drinking too much water can be a problem:
* If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day.
* Don't drink all of the water you need per day in one sitting. Divide the amount you need and drink that amount throughout the day. This is especially important if you engage in lots of heavy exercise.
* Infants should be given just formula or breast milk unless your pediatrician tells you otherwise.
Where do we get water? We get some from the food we eat, maybe up to 20% of the water we need comes from food. The beverages we drink contain water too, just stay away from the sugar sweetened drinks that have a lot of calories and no nutrition. Of course, the best source of water is plain drinking water. Water has no calories, it's readily available, and water is cheap.
Water is often over-looked as a nutrient. It has been my experience that people who do not drink enough water often feel lethargic, have headaches, muscle aches and cramps. Many people do not know how much water they really need during a day. If you are getting enough water, your urine should be very light colored (almost clear) and you probably will be urinating more frequently than you are used to.
Although you can get some of your water need from the foods you eat, the best source for water is plain, fresh drinking water. Herbal (non-diuretic) teas, low-sugar soy beverages, rice beverages and milk are also good sources. Fruit juices are OK unless they have added sugar. Sugary soft drinks, canned or dry soups with high levels of sodium, caffeinated coffee or tea, and alcoholic beverages aren't as good.
There are some occasions when drinking too much water can be a problem:
* If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day.
* Don't drink all of the water you need per day in one sitting. Divide the amount you need and drink that amount throughout the day. This is especially important if you engage in lots of heavy exercise.
* Infants should be given just formula or breast milk unless your pediatrician tells you otherwise.
Friday, November 25, 2005
Recipe - Banana Bread
12 servings
Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium, one banana contains 450 mg, one-fifth of the adult daily requirement, and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead, which is much better for your heart, and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.
Ingredients:
3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans
Instructions:
1. Heat the oven to 350 degrees. Lightly oil a loaf pan.
2. Mash the bananas and mix with the honey, canola oil and vanilla extract.
3. Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.
4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.
Nutritional Information:
Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium
Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium, one banana contains 450 mg, one-fifth of the adult daily requirement, and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead, which is much better for your heart, and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.
Ingredients:
3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans
Instructions:
1. Heat the oven to 350 degrees. Lightly oil a loaf pan.
2. Mash the bananas and mix with the honey, canola oil and vanilla extract.
3. Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.
4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.
Nutritional Information:
Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium
Thursday, November 24, 2005
Recipe - Squash Pie
8 Servings
The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Squash is believed to have been eaten as long ago as 5,500 BC. The winter squash family boasts a bewildering number of varieties, from acorn to Hubbard, the most recognizable of which is probably the pumpkin. But despite great differences in shape, size and the external color of their hard skins, most can be treated the same in the kitchen, baked, pureed, or as a component of soups and stews. Perhaps best of all is the rich nutritional value they have in common. Beta carotene, potassium and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.
Ingredients:
1 recipe for Easy Pie Crust (two 9" crusts, available on My Optimum Health Plan)
1/2 cup raw cashew pieces
1 cup water
4 1/2 tablespoons cornstarch or arrowroot
6 cups cooked puréed winter squash (buttercup, banana, or Hubbard)
1/2 cup white sugar
1/2 cup light brown sugar, packed
4 tablespoons brandy
1 1/2 teaspoons cinnamon
3/4 teaspoon powdered ginger
1/2 teaspoon ground cloves
3/4 cup walnuts, chopped
Instructions:
1. Preheat oven to 400 degrees F.
2. In a blender, grind the cashew pieces until very fine. Add the water and blend on high speed for 2 minutes. Add the cornstarch or arrowroot powder and blend on low speed for 30 seconds.
3. In a large mixing bowl, combine the squash purée, sugars, brandy, and spices.
4. Add the cashew mixture to the squash and mix well.
5. Divide the pie filling equally between the two pie crusts. Top with the chopped walnuts. Bake the pies for 50-60 minutes until lightly browned, cracked, and well-set.
7. Remove the pies from the oven, cool, then refrigerate overnight to allow filling to firm up. Serve cool or at room temperature.
Nutritional Information:
Per serving:
200 calories
6 g total fat (1 g sat)
0 mg cholesterol
34 g carbohydrate
3 g protein
3 g fiber
The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Squash is believed to have been eaten as long ago as 5,500 BC. The winter squash family boasts a bewildering number of varieties, from acorn to Hubbard, the most recognizable of which is probably the pumpkin. But despite great differences in shape, size and the external color of their hard skins, most can be treated the same in the kitchen, baked, pureed, or as a component of soups and stews. Perhaps best of all is the rich nutritional value they have in common. Beta carotene, potassium and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.
Ingredients:
1 recipe for Easy Pie Crust (two 9" crusts, available on My Optimum Health Plan)
1/2 cup raw cashew pieces
1 cup water
4 1/2 tablespoons cornstarch or arrowroot
6 cups cooked puréed winter squash (buttercup, banana, or Hubbard)
1/2 cup white sugar
1/2 cup light brown sugar, packed
4 tablespoons brandy
1 1/2 teaspoons cinnamon
3/4 teaspoon powdered ginger
1/2 teaspoon ground cloves
3/4 cup walnuts, chopped
Instructions:
1. Preheat oven to 400 degrees F.
2. In a blender, grind the cashew pieces until very fine. Add the water and blend on high speed for 2 minutes. Add the cornstarch or arrowroot powder and blend on low speed for 30 seconds.
3. In a large mixing bowl, combine the squash purée, sugars, brandy, and spices.
4. Add the cashew mixture to the squash and mix well.
5. Divide the pie filling equally between the two pie crusts. Top with the chopped walnuts. Bake the pies for 50-60 minutes until lightly browned, cracked, and well-set.
7. Remove the pies from the oven, cool, then refrigerate overnight to allow filling to firm up. Serve cool or at room temperature.
Nutritional Information:
Per serving:
200 calories
6 g total fat (1 g sat)
0 mg cholesterol
34 g carbohydrate
3 g protein
3 g fiber
Recipe - Stir Fried Bean Sprouts
4 servings
Mung beans are small dried green beans with yellow flesh. Like all beans, they're rich in protein, calcium, phosphorus and iron, but they're mainly grown for sprouting. Mung bean sprouts have long been a familiar ingredient in many Asian dishes. Traditional Chinese medicine maintains that mung beans have a "heat-clearing, toxin-resolving" effect that eases conditions such as diarrhea and painful swelling.
Ingredients:
1 pound fresh mung bean sprouts
1 tablespoon canola oil
3 scallions, split lengthwise and cut into 1-inch strips
1 tablespoon finely chopped fresh gingerroot
1/2 teaspoon light brown sugar
Salt to taste
Red pepper flakes, natural soy sauce or rice vinegar
Instructions:
1. Wash, drain and dry the bean sprouts in a kitchen towel or paper towels.
2. Heat the canola oil in a wok or skillet; add the scallions and ginger, and stir-fry over high heat for a few seconds. Then add the bean sprouts and stir-fry for 1 minute. Do not overcook; sprouts should remain crunchy but lose their raw bean taste.
3. Add the brown sugar and salt to taste. Mix well and serve. Add pinches of red pepper flakes or dashes of natural soy sauce and rice vinegar for additional flavor.
Nutritional Information:
Per serving:
70 calories
4 g total fat (0 g sat)
0 mg cholesterol
8 g carbohydrate
4 g protein
2 g fiber
250 mg sodium
Mung beans are small dried green beans with yellow flesh. Like all beans, they're rich in protein, calcium, phosphorus and iron, but they're mainly grown for sprouting. Mung bean sprouts have long been a familiar ingredient in many Asian dishes. Traditional Chinese medicine maintains that mung beans have a "heat-clearing, toxin-resolving" effect that eases conditions such as diarrhea and painful swelling.
Ingredients:
1 pound fresh mung bean sprouts
1 tablespoon canola oil
3 scallions, split lengthwise and cut into 1-inch strips
1 tablespoon finely chopped fresh gingerroot
1/2 teaspoon light brown sugar
Salt to taste
Red pepper flakes, natural soy sauce or rice vinegar
Instructions:
1. Wash, drain and dry the bean sprouts in a kitchen towel or paper towels.
2. Heat the canola oil in a wok or skillet; add the scallions and ginger, and stir-fry over high heat for a few seconds. Then add the bean sprouts and stir-fry for 1 minute. Do not overcook; sprouts should remain crunchy but lose their raw bean taste.
3. Add the brown sugar and salt to taste. Mix well and serve. Add pinches of red pepper flakes or dashes of natural soy sauce and rice vinegar for additional flavor.
Nutritional Information:
Per serving:
70 calories
4 g total fat (0 g sat)
0 mg cholesterol
8 g carbohydrate
4 g protein
2 g fiber
250 mg sodium
Wednesday, November 23, 2005
Is Your Cookware Safe?
Here's a good tip from health experts, take a quick look at your cookware and be sure it's safe. Metals like aluminum and copper can get into foods once pans become worn from use, and while trace amounts of these minerals are good for you, too much can lead to memory problems, or worse! So examine your aluminum and copper pans for pitting, scratching, and other sign of wear. When in doubt, play it safe and replace them.
It's also a good idea to give your one-stick pans a look-over. While the slick surface is perfect for lower fat cooking, if the non-stick coating is starting to peel or flake, it's time to throw it out. Cast iron and stainless steel cookware are among the most durable, and experts say these metals pose no risk when scratched or worn, but do check handles and other parts to make sure they're firmly attached. Finally, inspect glass or pottery cooking and baking dishes for cracks and chips. Such crevices make the pans hard to clean, so you may want to replace them, too. Now you're not only cooking smart, you're cooking safe!
It's also a good idea to give your one-stick pans a look-over. While the slick surface is perfect for lower fat cooking, if the non-stick coating is starting to peel or flake, it's time to throw it out. Cast iron and stainless steel cookware are among the most durable, and experts say these metals pose no risk when scratched or worn, but do check handles and other parts to make sure they're firmly attached. Finally, inspect glass or pottery cooking and baking dishes for cracks and chips. Such crevices make the pans hard to clean, so you may want to replace them, too. Now you're not only cooking smart, you're cooking safe!
Recipe - Gingered Pumpkin Pudding
Makes 4 servings
Even though the sight, smell, and taste of pumpkins may seem oh-so-autumn, you don't have to wait until the leaves turn to enjoy this tasty recipe. Keep some canned pumpkin, an excellent source of vitamin A, on the shelf year-round to enjoy this treat in any season!
Ingredients:
1 cup canned pumpkin
3/4 cup whole milk
1 large egg, lightly beaten
1 tablespoon light brown sugar
3/4 teaspoon orange or lemon extract
1 teaspoon grated fresh ginger
1/4 teaspoon ground cinnamon
Pinch of salt
4 teaspoons whipped reduced-fat cream cheese
Instructions:
Preheat the oven to 350°F. Coat four 6-ounce custard cups with cooking spray; set on a sturdy baking sheet.
In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, cinnamon, and salt. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.
Serve warm or chilled, topped with a dollop of the cream cheese.
Even though the sight, smell, and taste of pumpkins may seem oh-so-autumn, you don't have to wait until the leaves turn to enjoy this tasty recipe. Keep some canned pumpkin, an excellent source of vitamin A, on the shelf year-round to enjoy this treat in any season!
Ingredients:
1 cup canned pumpkin
3/4 cup whole milk
1 large egg, lightly beaten
1 tablespoon light brown sugar
3/4 teaspoon orange or lemon extract
1 teaspoon grated fresh ginger
1/4 teaspoon ground cinnamon
Pinch of salt
4 teaspoons whipped reduced-fat cream cheese
Instructions:
Preheat the oven to 350°F. Coat four 6-ounce custard cups with cooking spray; set on a sturdy baking sheet.
In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, cinnamon, and salt. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.
Serve warm or chilled, topped with a dollop of the cream cheese.
Tuesday, November 22, 2005
Cranberries For A Heart Healthy Holiday
With the holiday season just around the corner, cranberries will start to make their yearly appearance for the holidays. Their tangy flavor and bright red color make them a favorite this time of year (it's also when they're most plentiful, as their peak season runs from October to December).
But flavor and color aside, there's another reason to enjoy cranberries, they're incredibly nutritious and great for your health. You can even make them part of your diet year-round!
The Remarkable Antioxidant Power of Cranberries
Article contributed by Brian Williams
Studies have found that cranberries reduce the risk of heart disease. Most recently, a study presented at the annual congress of the International Union of Physiological Sciences in March/April 2005 found that pigs with atherosclerosis (a primary causes of heart disease) that received a daily dose of cranberry powder had restored blood vessel health.
Other studies have also found that people who drink cranberry juice have higher levels of good (HDL) cholesterol and may have improved blood vessel function.
Antioxidant Powerhouses
Cranberries are a rich source of antioxidants, according to the Cranberry Institute, a trade association for cranberry growers. In a study funded by the Institute it was found that Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Other studies also rank cranberries as leaders in phenolic compound content. These antioxidants may play a role in helping to prevent heart disease and certain cancers.
Cranberries Fight Cancer
Certain compounds in cranberries have been found to be toxic to many cancer tumor cell lines, including, Lung cancer, Cervical cancer, Prostate cancer, Breast cancer, Leukemia. One study, for instance, published in the June 2004 Journal of Nutrition, found that whole cranberries inhibit prostate, skin, lung and brain cancer cells. Experts believe a compound in the whole cranberry (not just the juice) is responsible for this effect.
Unique "Anti-Adhering" Properties
Whole cranberries can be used in place of other berries in muffins, breads, cereals and more.
Cranberries possess a unique ability to inhibit bacteria, including E. coli, from adhering to the urinary tract. This is why cranberry juice is often recommended to prevent urinary tract infections (UTIs). Cranberries also contain hippuric acid, which is antibacterial and helpful for warding off UTIs.
But cranberries' anti-adhering properties are helpful for much more than your urinary tract. A study published in the October 2004 issue of the Journal of Science, Food and Agriculture found that an antiviral compound in cranberries called proanthocyanidin A-1 inhibits the herpes virus from attaching to and penetrating the genitals.
Likewise, a compound in cranberries is known to keep Helicobacter pylori, the bacteria that causes most gastric ulcers, from adhering to the cells of the stomach lining.
Cranberries and Your Teeth
A study published in Critical Reviews in Food Science and Nutrition in 2002 found that compounds in cranberry juice are great for your oral health. They help to dissolve aggregates formed by many oral bacteria while decreasing the level of Streptococus mutans, the major cause of tooth decay.
Tasty Cranberry Recipes to Try During the Holidays
The best part about all of this is that cranberries are not, like some health foods, hard to swallow. In fact, they add a unique, tart flavor to all kinds of dishes, including these three recipes for everyone's holiday favorite: cranberry sauce. Enjoy!
Traditional Cranberry Sauce (No Sugar Added!)
Recipe from The World's Healthiest Foods
Ingredients:
* 1 12oz bag of fresh or frozen cranberries
* 1 cup fresh orange juice
* 1 tsp minced fresh ginger
* 1 tsp minced orange zest
* 1/4 tsp cinnamon
* 1/2 cup crushed pineapple
* 1/2 cup honey
Directions:
* Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
* Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
* Add crushed pineapple and honey. Remove from heat and cool.
Spicy Cranberry Sauce
Recipe from The Cranberry Lady
Ingredients:
* 1 1/2 cups water
* 1 orange (including juice and finely chopped rind)
* 2 cups sugar
* 1 piece stick cinnamon
* 4 cups fresh or frozen cranberries
Directions:
* Cook first 4 ingredients together for 5 minutes.
* Add cranberries. Cook until the berries stop popping.
* Cool without stirring.
Cranberry Chutney
Recipe from the Wisconsin State Cranberry Growers Association
Ingredients:
* 2 cups chopped Braeburn apple
* 2 cups whole cranberries
* 1/4 cup chopped onion
* 3/4 cup brown sugar
* 1/2 cup golden raisins
* 1/2 cup white vinegar
* 1/2 tsp. chopped garlic
* 1 medium red pepper chopped
* 1 Tbsp grated ginger root (or 1 tsp ground ginger)
Directions:
* Combine all in a non-aluminum kettle.
* Simmer until all fruits and vegetables are tender, about 20-30 minutes.
* Stir often to prevent scorching.
But flavor and color aside, there's another reason to enjoy cranberries, they're incredibly nutritious and great for your health. You can even make them part of your diet year-round!
The Remarkable Antioxidant Power of Cranberries
Article contributed by Brian Williams
Studies have found that cranberries reduce the risk of heart disease. Most recently, a study presented at the annual congress of the International Union of Physiological Sciences in March/April 2005 found that pigs with atherosclerosis (a primary causes of heart disease) that received a daily dose of cranberry powder had restored blood vessel health.
Other studies have also found that people who drink cranberry juice have higher levels of good (HDL) cholesterol and may have improved blood vessel function.
Antioxidant Powerhouses
Cranberries are a rich source of antioxidants, according to the Cranberry Institute, a trade association for cranberry growers. In a study funded by the Institute it was found that Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Other studies also rank cranberries as leaders in phenolic compound content. These antioxidants may play a role in helping to prevent heart disease and certain cancers.
Cranberries Fight Cancer
Certain compounds in cranberries have been found to be toxic to many cancer tumor cell lines, including, Lung cancer, Cervical cancer, Prostate cancer, Breast cancer, Leukemia. One study, for instance, published in the June 2004 Journal of Nutrition, found that whole cranberries inhibit prostate, skin, lung and brain cancer cells. Experts believe a compound in the whole cranberry (not just the juice) is responsible for this effect.
Unique "Anti-Adhering" Properties
Whole cranberries can be used in place of other berries in muffins, breads, cereals and more.
Cranberries possess a unique ability to inhibit bacteria, including E. coli, from adhering to the urinary tract. This is why cranberry juice is often recommended to prevent urinary tract infections (UTIs). Cranberries also contain hippuric acid, which is antibacterial and helpful for warding off UTIs.
But cranberries' anti-adhering properties are helpful for much more than your urinary tract. A study published in the October 2004 issue of the Journal of Science, Food and Agriculture found that an antiviral compound in cranberries called proanthocyanidin A-1 inhibits the herpes virus from attaching to and penetrating the genitals.
Likewise, a compound in cranberries is known to keep Helicobacter pylori, the bacteria that causes most gastric ulcers, from adhering to the cells of the stomach lining.
Cranberries and Your Teeth
A study published in Critical Reviews in Food Science and Nutrition in 2002 found that compounds in cranberry juice are great for your oral health. They help to dissolve aggregates formed by many oral bacteria while decreasing the level of Streptococus mutans, the major cause of tooth decay.
Tasty Cranberry Recipes to Try During the Holidays
The best part about all of this is that cranberries are not, like some health foods, hard to swallow. In fact, they add a unique, tart flavor to all kinds of dishes, including these three recipes for everyone's holiday favorite: cranberry sauce. Enjoy!
Traditional Cranberry Sauce (No Sugar Added!)
Recipe from The World's Healthiest Foods
Ingredients:
* 1 12oz bag of fresh or frozen cranberries
* 1 cup fresh orange juice
* 1 tsp minced fresh ginger
* 1 tsp minced orange zest
* 1/4 tsp cinnamon
* 1/2 cup crushed pineapple
* 1/2 cup honey
Directions:
* Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
* Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
* Add crushed pineapple and honey. Remove from heat and cool.
Spicy Cranberry Sauce
Recipe from The Cranberry Lady
Ingredients:
* 1 1/2 cups water
* 1 orange (including juice and finely chopped rind)
* 2 cups sugar
* 1 piece stick cinnamon
* 4 cups fresh or frozen cranberries
Directions:
* Cook first 4 ingredients together for 5 minutes.
* Add cranberries. Cook until the berries stop popping.
* Cool without stirring.
Cranberry Chutney
Recipe from the Wisconsin State Cranberry Growers Association
Ingredients:
* 2 cups chopped Braeburn apple
* 2 cups whole cranberries
* 1/4 cup chopped onion
* 3/4 cup brown sugar
* 1/2 cup golden raisins
* 1/2 cup white vinegar
* 1/2 tsp. chopped garlic
* 1 medium red pepper chopped
* 1 Tbsp grated ginger root (or 1 tsp ground ginger)
Directions:
* Combine all in a non-aluminum kettle.
* Simmer until all fruits and vegetables are tender, about 20-30 minutes.
* Stir often to prevent scorching.
Monday, November 21, 2005
Why dried fruits higher in sugar content
Sometimes sugar is added to dried fruits like cranberries because they are so tart, very few people would eat them. Dried fruits may have more calories and sugar because they are missing the water that would take up less space. For example, 1 cup of grapes has about 60 calories, but a cup of raisins has over 400 calories. This doesn't happen because the raisin company added sugar, it happened because without the water, the raisins take up a lot less space. You can fit more raisins into one cup. That doesn't mean each raisin has more calories and fruit-sugar than grapes, in fact each grape has the same number of calories and the same amount of natural fruit-sugar as each raisin.
Mariani has some dried fruits without sugar. Make sure to read labels before you buy the dried fruits.
Mariani has some dried fruits without sugar. Make sure to read labels before you buy the dried fruits.
Sunday, November 20, 2005
Recipe - Potato Pancakes
8 pancakes
I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.
Ingredients:
3 large Idaho or Yukon potatoes (about 2 pounds)
1 large sweet onion
1 cup matzo meal, medium grain
1 egg
1 teaspoon salt, or more to taste
1/4 cup olive oil
GARNISH:
Low-fat sour cream
Fresh applesauce
Instructions:
1. Peel and grate the potatoes and onion by hand or in a food processor and put them in a large bowl. (If you grate the potatoes ahead of time, make sure to soak them in water to keep them from turning color, then drain and squeeze when ready to use.)
2. Add the matzo meal and the egg. Sprinkle in the salt and blend everything together until the onions and potatoes are coated with the egg and matzo meal. Let stand for 5 minutes.
3. With clean hands, roll a ball of dough just big enough to fit into the palm of your hand, and flatten it out with your palms to make a round cake. Repeat the process until you have used up all the batter.
4. Set a medium saucepan over medium-high heat with 1 tablespoon of olive oil. Lay 4 pancakes in the hot oil and cook for 1 minute on each side, until they turn golden brown. Transfer the pancakes to a paper towel to soak up any excess oil. Repeat, adding more olive oil to the pan, until all pancakes are cooked. Serve with sour cream and a side of fresh applesauce.
Nutritional Information:
Per serving:
246 calories
8 g total fat (1 g sat)
27 mg cholesterol
39 g carbohydrate
5 g protein
3 g fiber
I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.
Ingredients:
3 large Idaho or Yukon potatoes (about 2 pounds)
1 large sweet onion
1 cup matzo meal, medium grain
1 egg
1 teaspoon salt, or more to taste
1/4 cup olive oil
GARNISH:
Low-fat sour cream
Fresh applesauce
Instructions:
1. Peel and grate the potatoes and onion by hand or in a food processor and put them in a large bowl. (If you grate the potatoes ahead of time, make sure to soak them in water to keep them from turning color, then drain and squeeze when ready to use.)
2. Add the matzo meal and the egg. Sprinkle in the salt and blend everything together until the onions and potatoes are coated with the egg and matzo meal. Let stand for 5 minutes.
3. With clean hands, roll a ball of dough just big enough to fit into the palm of your hand, and flatten it out with your palms to make a round cake. Repeat the process until you have used up all the batter.
4. Set a medium saucepan over medium-high heat with 1 tablespoon of olive oil. Lay 4 pancakes in the hot oil and cook for 1 minute on each side, until they turn golden brown. Transfer the pancakes to a paper towel to soak up any excess oil. Repeat, adding more olive oil to the pan, until all pancakes are cooked. Serve with sour cream and a side of fresh applesauce.
Nutritional Information:
Per serving:
246 calories
8 g total fat (1 g sat)
27 mg cholesterol
39 g carbohydrate
5 g protein
3 g fiber
Saturday, November 19, 2005
Recipe - Creamy Tomato Soup
3 servings
Ingredients:
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups)
8 sun-dried tomatoes, soaked
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped
Instructions:
1. In a large pot, sauté the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils.
2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking.
3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper.
4. Serve in bowls with the chopped green herbs as garnish.
Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy.
Nutritional Information:
Per serving:
196 calories
8 g total fat (1 g sat)
0 mg cholesterol
30 g carbohydrate
7 g protein
8 g fiber
250 mg sodium
Ingredients:
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups)
8 sun-dried tomatoes, soaked
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped
Instructions:
1. In a large pot, sauté the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils.
2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking.
3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper.
4. Serve in bowls with the chopped green herbs as garnish.
Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy.
Nutritional Information:
Per serving:
196 calories
8 g total fat (1 g sat)
0 mg cholesterol
30 g carbohydrate
7 g protein
8 g fiber
250 mg sodium
Friday, November 18, 2005
Recipe - Blueberry Pie
8 servings
Blueberries have been touted as the food with the most antioxidant potential. Their power comes from their anthocyanins, which give them their color, and loads of vitamin C. This delightful pie is loaded with these dark-blue gems. The cooked and cooled filling is poured into a 9-inch baked pie crust.
Ingredients:
1 1/2 pounds fresh or frozen blueberries
1/2 cup light brown sugar
Juice of 1/2 fresh lemon
1 tsp cinnamon
2 tbsp cornstarch or arrowroot powder
2 tbsp cold water
1 baked Easy Pie Crust (see
Instructions:
1. Heat the blueberries in a saucepan over medium heat until they begin to boil. Simmer gently for 10 minutes.
2. Add the sugar, lemon juice, and cinnamon, and cook for another 2 minutes.
3. Mix the cornstarch or arrowroot well with the water, and pour mixture into the simmering blueberries while stirring. Cook, stirring, until mixture becomes clear and thick. Continue to cook for 1 minute. Remove from heat and cool.
4. Spoon mixture into pie crust and refrigerate for at least 2 hours before serving.
Nutritional Information:
Per serving:
163 calories
2 g total fat (0 g sat)
0 mg cholesterol
36 g carbohydrate
2 g protein
3 g fiber
Blueberries have been touted as the food with the most antioxidant potential. Their power comes from their anthocyanins, which give them their color, and loads of vitamin C. This delightful pie is loaded with these dark-blue gems. The cooked and cooled filling is poured into a 9-inch baked pie crust.
Ingredients:
1 1/2 pounds fresh or frozen blueberries
1/2 cup light brown sugar
Juice of 1/2 fresh lemon
1 tsp cinnamon
2 tbsp cornstarch or arrowroot powder
2 tbsp cold water
1 baked Easy Pie Crust (see
Instructions:
1. Heat the blueberries in a saucepan over medium heat until they begin to boil. Simmer gently for 10 minutes.
2. Add the sugar, lemon juice, and cinnamon, and cook for another 2 minutes.
3. Mix the cornstarch or arrowroot well with the water, and pour mixture into the simmering blueberries while stirring. Cook, stirring, until mixture becomes clear and thick. Continue to cook for 1 minute. Remove from heat and cool.
4. Spoon mixture into pie crust and refrigerate for at least 2 hours before serving.
Nutritional Information:
Per serving:
163 calories
2 g total fat (0 g sat)
0 mg cholesterol
36 g carbohydrate
2 g protein
3 g fiber
Thursday, November 17, 2005
Herbal Remedys for colds
Some do not believe in over-the-counter drugs remedies for the aiding in the fight against the common cold, unless the symptoms are so severe that it may suggest something much deeper than that of just a cold or light flu symptoms. For anything more than the common condition, you should seek a doctor's advice or care. Many have over the years devised their own way of attacking the nagging cough and sniffles that come with that dreaded condition.
Many suggested remedies can be researched and found in most self-care or herbal remedy books available today. It is not hard to find any information that you may be seeking in reference to herbal or natural care these days.
Natural care began the earliest recorded time and before. Since we did not have drugs in the ancient times we had to rely on other methods for our self proclaimed cures. Everything had already been supplied for us just by looking out our back doors and turning to nature.
Below I will list several examples that have been tried and weeded through to include only the best ones that are most effective. It is our hope that you will have great success with these wonderful weapons against the everyday common cold. Colds are caused by any one of about 20 different viruses. Continuing on, the following paragraphs are some of the many ways that people choose to fight the common cold.
Herbal Therapy
Garlic can help prevent colds and help reduce symptoms because it contains a potent antibiotic called allicin, which is released when cloves of garlic are chopped, crushed or chewed. You can add raw garlic to foods as a preventive measure, or you can buy garlic supplements, which are available in most health food stores. The best supplement form is "enteric-coated capsules". They are easier for the body to absorb. Please follow label directions for dosage. 300 milligrams daily is the norm for as long as symptoms persist. It has also been found that if you will boil a couple of very strong white onions and cover your head, as you would with a vaporizer, you will find good relief from nasal stuffiness. You may also purchase these capsules in an odorless and tasteless form for those of you that have an intolerance to garlic.
Juice Therapy
"Fresh" pineapple juice is wonderful for colds! It's less allergenic than citrus and less acidic in the stomach, it won't upset it and cause that burning feeling that you can get with orange juice, and it actually contains more vitamin C. It also breaks down mucus better. To treat a cold, drink four to eight ounces of juice at least four times a day. You can dilute the pineapple juice with the same amount of water.
Food Therapy
Grapefruit is a great food for fighting a cold. One reason is it is high in vitamin C. A lesser-known reason is that grapefruit helps detoxify the liver. Your liver is the front line to the immune system and when the immunity is impaired, you need something that is alkaline and not acidic to detoxify it. All citrus fruits become alkaline when metabolized in the body, but oranges and other citrus fruits are too sweet to promote proper liver drainage, so you get much better detoxification from grapefruit. By eating one or more grapefruit and their white bitter pulp each day, you will help prevent colds and build an immunity. Grapefruit is also known as a wonder drug for breaking down fatty tissue and helping you in weight loss.
Aromatherapy
At first sign of a cold, if you have one, turn on your aromatic diffuser. Scenting a room with the right scents can relieve the symptoms of a cold. Great ones to use are exotic essences such as ravensare and niaouli for their natural anti-infectious and antiviral properties. Because these oils have strong, slightly medicinal smells, you could blend them with a sweeter-smelling oil such as rosewood, lemon, fir, cherry, coconut, blackberry, eucalyptus, or pine. All if these have an antiseptic effect. The most important thing is to start using aromatics as soon as you start feeling weak and run-down.
Many suggested remedies can be researched and found in most self-care or herbal remedy books available today. It is not hard to find any information that you may be seeking in reference to herbal or natural care these days.
Natural care began the earliest recorded time and before. Since we did not have drugs in the ancient times we had to rely on other methods for our self proclaimed cures. Everything had already been supplied for us just by looking out our back doors and turning to nature.
Below I will list several examples that have been tried and weeded through to include only the best ones that are most effective. It is our hope that you will have great success with these wonderful weapons against the everyday common cold. Colds are caused by any one of about 20 different viruses. Continuing on, the following paragraphs are some of the many ways that people choose to fight the common cold.
Herbal Therapy
Garlic can help prevent colds and help reduce symptoms because it contains a potent antibiotic called allicin, which is released when cloves of garlic are chopped, crushed or chewed. You can add raw garlic to foods as a preventive measure, or you can buy garlic supplements, which are available in most health food stores. The best supplement form is "enteric-coated capsules". They are easier for the body to absorb. Please follow label directions for dosage. 300 milligrams daily is the norm for as long as symptoms persist. It has also been found that if you will boil a couple of very strong white onions and cover your head, as you would with a vaporizer, you will find good relief from nasal stuffiness. You may also purchase these capsules in an odorless and tasteless form for those of you that have an intolerance to garlic.
Juice Therapy
"Fresh" pineapple juice is wonderful for colds! It's less allergenic than citrus and less acidic in the stomach, it won't upset it and cause that burning feeling that you can get with orange juice, and it actually contains more vitamin C. It also breaks down mucus better. To treat a cold, drink four to eight ounces of juice at least four times a day. You can dilute the pineapple juice with the same amount of water.
Food Therapy
Grapefruit is a great food for fighting a cold. One reason is it is high in vitamin C. A lesser-known reason is that grapefruit helps detoxify the liver. Your liver is the front line to the immune system and when the immunity is impaired, you need something that is alkaline and not acidic to detoxify it. All citrus fruits become alkaline when metabolized in the body, but oranges and other citrus fruits are too sweet to promote proper liver drainage, so you get much better detoxification from grapefruit. By eating one or more grapefruit and their white bitter pulp each day, you will help prevent colds and build an immunity. Grapefruit is also known as a wonder drug for breaking down fatty tissue and helping you in weight loss.
Aromatherapy
At first sign of a cold, if you have one, turn on your aromatic diffuser. Scenting a room with the right scents can relieve the symptoms of a cold. Great ones to use are exotic essences such as ravensare and niaouli for their natural anti-infectious and antiviral properties. Because these oils have strong, slightly medicinal smells, you could blend them with a sweeter-smelling oil such as rosewood, lemon, fir, cherry, coconut, blackberry, eucalyptus, or pine. All if these have an antiseptic effect. The most important thing is to start using aromatics as soon as you start feeling weak and run-down.
Wednesday, November 16, 2005
Recipe - Black Bean Soup
8 Servings
Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as "turtle beans," are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called "cooking" wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe.
Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)
Instructions:
1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.
2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.
3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.
4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.
5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.
6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium
Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as "turtle beans," are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called "cooking" wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe.
Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)
Instructions:
1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.
2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.
3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.
4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.
5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.
6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium
Tuesday, November 15, 2005
More Vegetarian Protein Sources
There is a popular misconception that meat is the only real source of protein, and thus that a vegetarian diet is inherently unhealthy due to a lack of protein. It is impossible to stress how untrue this is.
First of all, the Recommended Daily Allowance of protein is not as high as one might think, and many people, vegetarian or not, eat more protein than their bodies actually need. The approximate RDA of protein is only 47 grams for women and 54 grams for men.
Secondly, there are many protein-rich vegetarian and vegan foods. The only problem is that vegetable sources of protein, with the exception of soybeans, are not complete proteins, so you need to eat more than one in order to get the complete protein.
Vegan sources of protein
* Cereals and grains - wheat, rye, corn, rice, pasta...
* Leafy green vegetables, including spinach
* Legumes - beans, lentils, peas, peanuts
* Nuts - almonds, walnuts, cashews...
* Seaweed - kelp, spirulina...
* Seeds - sesame, sunflower...
* Soy products - tofu, tempeh, soy milk...
* Vegetables - Brussel sprouts, potatoes, yuca
Ovo-lacto sources of protein
* Eggs
* Cheese
* Milk
* Yogurt
As long as vegetarians (and everyone else, for that matter) eat a wide variety of foods, they will easily manage to eat enough protein, not to mention other nutrients.
If you want to be absolutely certain that you are getting enough protein, you should eat food combinations which form a complete protein, such as:
* Legumes + seeds
* Legumes + nuts
* Legumes + dairy
* Grains + legumes
* Grains + dairy
Chances are you already eat complete proteins without even trying. Here are some tasty and healthy complete protein combinations:
* Beans on toast
* Cereal/muesli with milk
* Corn and beans
* Granola with yogurt
* Hummus and pita bread
* Nut butter with milk or whole grain bread
* Pasta with beans
* Pasta with cheese (e.g., lasagne, macaroni and cheese)
* Rice and beans, peas, or lentils
* Rice with milk (rice pudding)
* Split pea soup with whole grain or seeded crackers or bread
* Tortillas with refried beans
* Veggie burgers on bread
Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several hours after the other and still benefit from the complete protein.
As you can see, there are plenty of vegetarian sources of protein.
First of all, the Recommended Daily Allowance of protein is not as high as one might think, and many people, vegetarian or not, eat more protein than their bodies actually need. The approximate RDA of protein is only 47 grams for women and 54 grams for men.
Secondly, there are many protein-rich vegetarian and vegan foods. The only problem is that vegetable sources of protein, with the exception of soybeans, are not complete proteins, so you need to eat more than one in order to get the complete protein.
Vegan sources of protein
* Cereals and grains - wheat, rye, corn, rice, pasta...
* Leafy green vegetables, including spinach
* Legumes - beans, lentils, peas, peanuts
* Nuts - almonds, walnuts, cashews...
* Seaweed - kelp, spirulina...
* Seeds - sesame, sunflower...
* Soy products - tofu, tempeh, soy milk...
* Vegetables - Brussel sprouts, potatoes, yuca
Ovo-lacto sources of protein
* Eggs
* Cheese
* Milk
* Yogurt
As long as vegetarians (and everyone else, for that matter) eat a wide variety of foods, they will easily manage to eat enough protein, not to mention other nutrients.
If you want to be absolutely certain that you are getting enough protein, you should eat food combinations which form a complete protein, such as:
* Legumes + seeds
* Legumes + nuts
* Legumes + dairy
* Grains + legumes
* Grains + dairy
Chances are you already eat complete proteins without even trying. Here are some tasty and healthy complete protein combinations:
* Beans on toast
* Cereal/muesli with milk
* Corn and beans
* Granola with yogurt
* Hummus and pita bread
* Nut butter with milk or whole grain bread
* Pasta with beans
* Pasta with cheese (e.g., lasagne, macaroni and cheese)
* Rice and beans, peas, or lentils
* Rice with milk (rice pudding)
* Split pea soup with whole grain or seeded crackers or bread
* Tortillas with refried beans
* Veggie burgers on bread
Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several hours after the other and still benefit from the complete protein.
As you can see, there are plenty of vegetarian sources of protein.
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