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June 30, 2009
Probiotic Basics
Just because a food product says “probiotic” doesn’t mean it’s a probiotic. Even more aggravating, manufacturers often leave important information off the label, such as whether the product contains live organisms or the full name of the bacterial strain. Some advice:
Watch the dates: The organisms can die off while the product is sitting on the shelf. The best way to ensure it has an effective number of live bacteria is to look at the “best by” or expiration date.
Get enough microbes. Easier said than done. There is no single dosage for probiotics; studies have documented health benefits for products ranging from 50 million to more than 1 trillion colony-forming units (the measure of live microbes) per day. The amount you need is the amount that the study on your product showed was effective. There is a clinical study, right--
Scour yogurt labels. Look for yogurt products with “live and active cultures” and avoid the ones that say “made with active cultures.” Those may have been heat-treated after fermentation, which kills the bacteria. Also, Acidophilus and Bifidobacteria are less sensitive to stomach acid and more likely to make it into the colon alive than other names you might see on the label, such as Lactobacillus bulgaricus and Streptococcus thermophilis.
Scour yogurt labels, Part II. Remember that even “live, active cultures” aren’t necessarily probiotics, meaning they may not have been tested for health benefits.
Speak the lingo. A probiotic is defined by its genus (e.g. Lactobacillus), species (e.g. rhamnosus) and strain (a series of letters or numbers). “Products that list the genus and species and also the strain tend to have inherently better quality control and products,” said probiotics expert Gary Huffnagle.
Watch for too-perfect names. Dannon calls its bacterial strains Bifidus Regularis (in Activia) and L. casei Defensis (in DanActive)—for marketing purposes. These are made-up, consumer-friendly, trademarked names.
Posted by Lisa at 07:16 AM | Comments (0) | TrackBack
June 26, 2009
From the Garden: Green Onions
These flowering onions are commonly thought to be immature white onions, but are actually a variety all their own. Often called salad onions because of their mild flavor, they should have dry, bright green tops and firm white bases and be stored unwashed in a plastic bag in your vegetable crisper.
The greens should be used as soon as possible, but the white bulb can last up to two weeks. Use them interchangeably in recipes calling for green onions, spring onions or Chinese shallots.
Wild Salmon with Ginger and Green Onions
SERVINGS
6
INGREDIENTS
6 four-ounce pieces of wild salmon
2 bunches green onions, cut into 1-inch pieces
1 tablespoon sesame oil
1 tablespoon chopped fresh ginger
1 teaspoon chopped garlic
2 pounds bok choy or Chinese broccoli
1/2 cup low sodium soy sauce
PREPARATION
1. In a hot saute pan, add the green onions. Brown them slightly and add 1 cup water. Cook until tender.
2. Brush the salmon filets with the sesame oil. Top with the chopped ginger. Place in a 375 degree F. oven for 8-10 minutes. Place the cooked green onions on top of the salmon pieces.
3. Saute the chopped garlic in a pan until tender. Add the bok choy, season with salt and pepper and toss with the soy sauce.
Posted by Lisa at 06:34 AM | Comments (0) | TrackBack
June 23, 2009
Dry vs. Cooked Oatmeal
Q: Is it okay to eat dry oats straight from the box? Are they as nutritious as cooked oatmeal?
A: Yes and yes. The oats that you buy for oatmeal and baking have had their tough outer husks removed and are usually lightly steamed (precooked) to soften them and keep them from sprouting and spoiling.
This makes them edible without further cooking. In contrast, raw oat kernels, straight off the stalk, are fed to livestock and, like other raw cereal grains, are not considered fit for human consumption.
Many people like dry oats better than cooked oatmeal. In fact, the popular Swiss cereal called muesli is a mix of dry rolled oats (or other rolled cereal grains) with nuts, seeds, and fruit—though it’s usually eaten after adding milk or yogurt, or soaking the oats first in water. Similarly, dry oats are found in granola.
Dry or cooked, oats provide protein, some B vitamins, and other nutrients, and they are rich in fiber—notably beta glucan, a soluble fiber that lowers cholesterol and helps control blood sugar.
Dry oats can cause bloating and discomfort, though, since they absorb fluid and expand in the digestive tract. Start with small amounts and drink plenty of liquids. You can add dry oats to other dry cereals or use them as a topping for fruit and yogurt.
Source: UC Berkeley Wellness Letter
Posted by Lisa at 06:41 PM | Comments (2) | TrackBack
June 19, 2009
Become a Flexatarian
1. Set a goal of how many days you'd like to go meatless each week. Many people start with as little as two and eventually do four or more.
2. Add, don't subtract. Try eating new sources of plant protein like beans and tofu instead of taking away meat. Adding beans to chili or tofu to stir-fry dishes will help your taste buds adjust.
3. Try the 50/50 swap. Trade half of the meat portion of your meal for vegetarian protein, like beans, tofu or a high-protein pasta or quinoa. For example, try a half steak, half-black-bean taco. Gradually work your way up to making the meal 100 percent meatless.
4. Get the right grains. They're an important, satisfying part of a plant-based diet. Go with whole grains, which have more protein, fiber and nutrients than refined ones like white rice. Go with brown. And whole wheat pasta instead of regular. Then venture into the exotic grain like bulgar, quinoa, millet and barley, and incorporate them into soups, salads and pilafs.
5. Don't forget the dairy. It's an important source of calcium and vitamin D, and you need about two cups of reduced-fat milk, yogurt or cheese a day. If you don't do dairy, you can get the equivalent with fortified soy or almond milk.
6. Satisfy a meat craving. There's a meaty flavor known as umami found in foods including mushrooms (which are also meaty in texture), cooked tomatoes, aged Parmesan and soy sauce. Try one of these instead of meat.
Posted by Lisa at 12:49 PM | Comments (0) | TrackBack
June 16, 2009
In Season: Cherries
Usually best between May and June, cherries are the first stone fruit of the warm weather season. Unlike their stone fruit brethren, cherries do not ripen after they've been picked, so only buy those that are plump, have a deep, uniform color, and are ready to be eaten.
Store them unwashed in a bowl or open canvas bag in your fridge. They can be frozen for future use, but make sure to remove the pit, and do not defrost them if you'll be cooking with them (you'll lose some of their juices along with the ice).
Barley, Nectarine and Cherry Salad
SERVINGS
8
INGREDIENTS
6 cups water
2 3/4 teaspoons salt
1 package (16 ounces) pearl barley
1/4 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon sugar
1 pound nectarines (about 3 medium)
1 pound dark sweet cherries
1 jalapeno chile
1/3 cup loosely packed fresh basil leaves
PREPARATION
1. In covered 4-quart saucepan, heat 6 cups water and 2 teaspoons salt to boiling over high heat. Add barley; heat to boiling. Reduce heat to low; cover and simmer 35 minutes or until barley is tender and most of the liquid is absorbed.
2. Meanwhile, in large serving bowl, mix oil, vinegar, sugar, and remaining 3/4 teaspoon salt. Pit nectarines and cut into 1/2-inch pieces. Pit cherries and cut each in half. Finely chop jalapeño and thinly slice basil. Transfer nectarines, cherries, jalapeno, and basil to bowl with oil mixture.
3. Drain barley. Rinse with cold running water to stop cooking; drain again. Add barley to nectarine mixture. Toss until evenly coated with dressing. If not serving right away, cover and refrigerate up to 6 hours.
NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 165
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 295 mg
Carbohydrates: 31 g
Fiber: 5 g
Protein: 3 g
Source: Good Housekeeping
Posted by Lisa at 07:32 AM | Comments (0) | TrackBack
June 12, 2009
Green Beans
One of the few beans that can be eaten raw, green beans contain 120% of the recommended daily allowance of vitamin K, which helps to build strong bones and is a key component of all prenatal vitamins. Peak season begins in May and lasts through the summer. Ours are overflowing in the garden right now.
Look for smooth, opaque pods that snap (not bend) and show signs of moisture at the breaking point. Store them in a tightly sealed container in your fridge for up to a week.
Penne with Green Beans and Basil
To lower the fat and sodium, you could cut the oil and salt in half and still have a tasty dish.
SERVINGS
4
COOK TIME
20
TOTAL TIME
35
INGREDIENTS
Penne Pasta with Green Beans and Basil
7 ounces penne pasta
1 pound green beans, trimmed and cut in half
1 1/2 teaspoons salt
1 tablespoon water
1 cup loosely packed fresh basil leaves
1/4 cup extra virgin olive oil
1/2 teaspoon coarsely ground black pepper
1 medium tomato, chopped
Small basil leaves for garnish
PREPARATION
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, in 12-inch skillet, heat 1 inch water to boiling over high heat. Add green beans and 1/2 teaspoon salt; heat to boiling. Cook beans until tender-crisp, 8 to 10 minutes. Drain beans. Rinse beans under cold running water to cool slightly; drain again.
3. In blender at high speed, combine basil, oil, and water and puree until almost smooth, stopping blender occasionally and scraping down sides with rubber spatula. Transfer basil puree to large bowl; stir in remaining 1 teaspoon salt and pepper.
4. Drain pasta; rinse under cold running water and drain again. In warm serving bowl, toss pasta, beans, tomato, and basil puree. Garnish with basil leaves.
NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 370
Total Fat: 15 g
Cholesterol: 0 mg
Sodium: 680 mg
Carbohydrates: 52 g
Protein: 10 g
Source: Good Housekeeping
Posted by Lisa at 07:35 AM | Comments (0) | TrackBack
June 09, 2009
Recipe Makeover
I'm teaching a cooking class tonight and am going through recipe makeovers...Here's a good one:
Artichoke Dip
Heavy mayonnaise and cheese base.
14 oz. can of artichokes (packed in water)
1 cup of freshly grated Parmesan cheese
1/2 cup of mayonnaise
Salt and pepper
Lowfat Artichoke Dip
Much more of a vegetable base.
14oz can artichoke hearts, drained and chopped
3 Tbsp diced red bell pepper
1 Tbsp lowfat mayonnaise
2 tsp parmesan cheese
1 tsp lemon juice
¼ tsp dried whole dillweed
1/8 tsp garlic powder
1/8 tsp Tabasco
Analysis
Original
129 calories
4.5 g protein
12 g fat
421 mg sodium
82% calories from fat
Modified
15 calories
1 g protein
.6 g fat
30 mg sodium
35% calories from fat
Posted by Lisa at 07:20 AM | Comments (1) | TrackBack
June 05, 2009
In Season: Asparagus
Arguably the most popular of spring's vegetables, asparagus has a short growing season from April to June. When buying asparagus spears, look for straight, bright green stems and tightly closed tips.
To save time when cooking, trim the ends ahead of time and store them in a plastic bag with a damp paper towel wrapped around the cut ends and place in the fridge. They're best fresh, but will last up to three days when stored properly.
Lemony Grilled Asparagus – my favorite way to eat veggies…grilled!
SERVINGS
8
INGREDIENTS
8 (10-inch) bamboo skewers
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 bunches thick asparagus (about 2 pounds), trimmed
PREPARATION
1. To help prevent skewers from burning, place them in water to cover; let soak at least 30 minutes.
2. Prepare outdoor grill for direct grilling over medium heat.
3. Meanwhile, in large self-sealing plastic bag, combine olive oil, lemon juice, salt, and pepper. Add asparagus; seal bag and turn to coat spears with butter mixture.
4. On waxed paper, arrange 8 to 10 asparagus spears side by side. Push 2 skewers crosswise through spears, one about 1/2 inch from base of spears and the other about 1 1/2 inches from tips. Repeat with remaining asparagus and skewers.
5. Place asparagus on hot grill rack; cook 6 to 8 minutes or until lightly browned, turning over once. To serve, remove asparagus from skewers to platter. Serve hot or at room temperature.
NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 60
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 11 mg
Sodium: 250 mg
Carbohydrates: 2 g
Fiber: 1 g
Protein: 3 g
Posted by Lisa at 06:25 PM | Comments (0) | TrackBack
June 01, 2009
How to Choose Frozen Dinners
Looking for a convenient frozen meal to have on hand when time is tight? There's no getting around it: You'll need to read the " nutrition facts" panel on the package to see whether your choice is a healthy one.
In general, look for meals that include one or more servings each of vegetables, whole grains, and lean meat, fish, or poultry. These tend to be lower in calories and higher in vitamins and minerals as well as fiber (which helps fill you up).
Skip frozen dinners with cream sauces, gravies, or fried foods. And although dessert may look like a bonus, maybe have a piece of fresh fruit instead, for more fiber, nutrition, and fewer calories.
Here are the guidelines for choosing a healthy frozen dinner. Keep in mind that some healthy meals will meet some, but not all, of these recommendations:
* 300-500 calories
* 10-18 grams of total fat, or less that 30% of total calories
* Less than 4 grams of saturated fat
* Less than 600 milligrams of sodium.
* 3-5 grams of fiber.
* 10% of the Recommended Daily Value of vitamins or minerals
* 10-20 grams of protein
A few good brands to try are: Kashi, Healthy Choice and Lean Cuisine.
It's also important to pay attention to serving sizes. Although they may be lower in calories, smaller entrees may leave you hungry. But don't be afraid to add a few extras to boost nutrition and satisfaction.
Add a side salad and low-fat dairy to boost the nutritional value of the meal and adds fiber and calories, so it will fill you up and satisfy your hunger,"
If you want to boost the protein, add 1/2 cup of beans or a sprinkling of nuts to your meal.
Posted by Lisa at 07:39 AM | Comments (0) | TrackBack