7 Nutrients Vegans Need in Their Diet

From animal rights to health concerns, there are many reasons why people choose to become vegans. Vegans avoid all animal foods, including eggs, dairy and in some cases honey.

While becoming a vegan can lend itself to positive dietary changes, such as increased vegetable, fruit and whole-grain consumption, it does not necessarily make someone a “healthy” eater – sugar, fried foods, alcohol and refined starches can all be vegan! Additionally, veganism involves significant dietary restrictions, so in order to prevent deficiencies vegans must be diligent to consume plant-based sources of nutrients commonly found in animal products. In some cases, supplementation may be advised, but speak with your physician before consuming supplements. The most-common nutrients of concern are: protein, vitamin B12, iron, zinc, calcium, vitamin D and vitamin B2 (riboflavin).

Protein

Why It’s Important: Protein not only provides the building blocks of muscle and lean body mass, but is also involved in the production of hair, nails, enzymes, hormones and neurotransmitters.

How Much an Adult Needs: The Recommended Daily Allowance (RDA) of protein for an average adult is 0.8 grams per kilogram of body weight. However, it can be 20 percent higher for people whose primary sources of protein are from plants – which is equal to about 1 gram per kilogram of body weight. For an average 150-pound person, that is 68 grams of protein per day. More is needed if you’re an athlete or recovering from injury.

Vegan Foods Rich in Protein (values are approximate)

• 1/2 cup tofu = 20 grams

• 3 ounces tempeh = 15 grams

• 3 ounces seitan = 18 grams

• 1 cup cooked quinoa = 8 grams

• 1/2 cup beans = 8 to 10 grams

• 1 ounce or 1/4 cup almonds = 6 grams

• 1 ounce or 1/4 cup pumpkin seeds = 9 grams

Vegan Recipe That Features Protein-Rich Foods:

Vegan Tofu Scramble

Vitamin B12

Why It’s Important: Vitamin B12 plays an essential role in red blood cell formation, proper functioning of the brain and nervous system, and metabolism. Deficiency can result in anemia, muscle weakness, numbness and loss of balance.

How Much an Adult Needs: The RDA for adults is 2.4 micrograms (mcg) per day. While the body can store vitamin B12 in the liver for years, deficiency can occur in vegetarians and vegans, as most sources of vitamin B12 are animal foods.

Vegan Foods Rich in Vitamin B12 (values are approximate):

• 1 tablespoon nutritional yeast = 2 micrograms

• Fortified almond, soy or coconut milk = 1 to 3 micrograms

• Fortified cereals = 0.6 to 6 micrograms

• 100 grams tempeh = 0.12 micrograms

• Fortified “meat” alternatives = varies

Vegan Recipes That Feature Vitamin B12-Rich Foods:

Vegan Cream of Broccoli Soup

Buff Smoothie

Iron

Why It’s Important: Iron is an essential component of the cells that accept and transfer oxygen through our body – hemoglobin in our red blood cells and myoglobin in our muscle cells. Iron is also involved in breathing, metabolism, collagen synthesis and brain function. Deficiency can result in feelings of fatigue and weakness, decreased mental performance, decreased immune function, swollen tongue and difficulty maintaining body temperature.

How Much an Adult Needs: Women need more iron (18 milligrams per day) than men (8 milligrams per day) during their menstrual years. Women have increased needs with pregnancy (27 milligrams per day) and lower needs while lactating (9 milligrams per day) and after menopause (8 milligrams per day). While plant-based sources of iron are less absorbed by the body, you can increase how much your body takes in by consuming them with a source of vitamin C. Cooking in a cast-iron skillet can actually help as well!

Vegan Foods Rich in Iron (values are approximate):

• 1 cup cooked spinach, Swiss chard and other dark leafy greens = about 6 milligrams

• 1 cup of most beans = 4 milligrams

• 1 cup lentils = 6 milligrams

• 1/2 cup tofu = 3 milligrams

• 1 cup quinoa (cooked) = 2.7 milligrams

• 2 tablespoons sesame seeds = 2.6 milligrams

• 1 ounce cashews = 2 milligrams

• 1 medium potato with skin = 2 milligrams

• 1/2 cup stewed tomatoes = 2 milligrams

• 1 cup cooked broccoli = 2 milligrams

• 1 cup green peas = 2 milligrams

• 1 cup cooked Brussels sprouts = 2 milligrams

• 2 tablespoons blackstrap molasses = 2 milligrams

Vegan Recipe That Features Iron-Rich Foods:

Vegan Lentil Burgers

Zinc

Why It’s Important: Zinc is involved in a wide range of bodily functions, primarily supporting the immune system, wound healing, cell division, cell growth and carbohydrate metabolism. Deficiency can result in delayed healing, increased infection, loss of taste or smell, decreased appetite, hair or skin problems and loss of libido in men.

How Much an Adult Needs: Adequate daily intake of zinc is important, as the body cannot store it. While adult women generally need at least 8 milligrams per day (more during pregnancy) and adult men need 11 milligrams per day, vegans may need to consume as much as 50 percent more than those amounts, since zinc from plant-based sources is not absorbed as well. While vegans are more at risk for deficiency, it is possible to consume too much zinc (more than 40 milligrams), usually due to excessive supplementation. Excess zinc intake can negatively impact copper and iron levels, impair the immune system and reduce “good” HDL cholesterol.

Vegan Foods Rich in Zinc (values are approximate):

• 1 ounce pumpkin seeds = 2.92 milligrams

• 1 cup quinoa (cooked) = 2 milligrams

• 1 ounce cashews = 1.6 milligrams

• 1/4 cup dry oatmeal = 1.5 milligrams

• 2 tablespoons sesame seeds = 1.4 milligrams

• 1/2 cup chickpeas = 1.3 milligrams

• 1 cup lentils = 1.3 milligrams

• 1 cup asparagus = 1 milligram

• 1/2 cup tofu = 1 milligram

Vegan Recipe That Features Zinc-Rich Foods:

Quinoa Salad

Calcium

Why it’s Important: While traditionally associated with strong bones and teeth (99 percent of calcium is stored there), calcium also plays major roles in blood clotting, maintaining your heartbeat, creating muscle contractions, conducting nerve signals and releasing hormones. Some examples of acute calcium deficiency are numbness/tingling in the fingers, muscle cramping, fatigue, reduced appetite, convulsions and arrhythmias. Long-term deficiency can negatively affect bone health, including osteopenia, osteoporosis and increased fracture risk.

How Much an Adult Needs: The RDA for calcium for most adults ranges from 1,000 to 1,200 milligrams per day, depending on age. Adolescents need a bit more, about 1,300 milligrams per day. Vegans who do not consume fortified products may need a calcium supplement to meet their daily needs.

Vegan Foods Rich in Calcium (values are approximate):

• 1 cup fortified non-dairy milk = 300 milligrams

• 1 cup fortified orange juice = 300 milligrams

• 1/2 cup tofu = 250 milligrams

• 10 figs = 270 milligrams

• 1 cup cooked broccoli = 180 milligrams

• 1/4 cup almonds = 95 milligrams

• 1 cup of most beans = 80 milligrams

• 1 cup sweet potato or butternut squash = 70 to 85 milligrams

• 1 cup cooked dark leafy greens (kale, bok choy, etc.) = 75 to 100 milligrams

Vitamin D

Why It’s Important: Vitamin D is involved in many systems throughout the body, including bone health, cell growth, immune function, neuromuscular function, inflammation management and cell regulation. Deficiency can result in loss of bone health, such as rickets in children and osteomalacia or osteoporosis in adults. Bone pain and muscle weakness may occur as well.

How Much an Adult Needs: The RDA for vitamin D has risen in recent years, up to 600 IU (15 micrograms) for most adults, increasing to 800 IU (20 micrograms) for adults over 70 years of age. Needs may be even higher for other populations. There are very few foods that are naturally rich in vitamin D, and even fewer for vegetarians and vegans. Adequate sunlight during the summer months is the best way to ensure ample vitamin D stores, but this can be challenging for many.

Vegan Foods Rich in Vitamin D (values are approximate):

• 1 cup fortified orange juice = about 140 IU

• Vitamin D-enriched mushrooms = varies based on what light the mushroom is exposed to

• Fortified cereal = varies

Vegan Recipe That Features Vitamin D Foods:

Spicy Vegan Sloppy Joes (Crimini mushrooms may contain small amounts of vitamin D)

Riboflavin

Why It’s Important: Riboflavin is involved in healthy growth of your skin, hair, eyes and liver. It is also involved in red blood cell production, nervous system function and carbohydrate metabolism. It’s also involved in the activation of other B vitamins, such as folate and vitamin B6.

How Much an Adult Needs: Adult women need about 1.1 milligrams per day, and adult men need about 1.3 milligrams per day. Many good sources of riboflavin are animal products like dairy, eggs, fish and meat. Therefore, vegans should make sure they are consuming at least a couple of good plant-based sources of riboflavin each day.

Vegan Food Sources of Riboflavin (values are approximate):

• 1 cup tofu or soybeans = 0.49 milligrams

• 1 cup cooked spinach, beet greens = 0.42 milligrams

• 4 ounces tempeh = 0.40 milligrams

• 1 ounces almonds = 0.29 milligrams

• 1 cup cooked asparagus = 0.25 milligrams

• 1 cup green peas = 0.21 milligrams

• 1 medium sweet potato = 0.21 milligrams

• 1 cup cooked broccoli = 0.20 milligrams

• 1 cup cooked quinoa = 0.20 milligrams

• 1 cup winter squash = 0.14 milligrams

• 1 cup Brussels sprouts = 0.12 milligrams

Through his book and blog, Death of the Diet , Jason Machowsky, MS, RD, CSCS, strongpowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit .

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/19oSUOf

The New Green Leaves and Vegetables, and How to Use Them

If you want to get more healthy greens in your diet but are burning out on kale, you’re in luck: There are new greens in town. In general, green vegetables tend to be high in vitamins A, C and K, plus those in the cabbage family have phytochemicals that have been linked to lower risk of certain cancers.

Romanesco: If you’ve discovered what looks like a miniature Christmas tree on acid in your CSA share, it’s Romanesco — a cauliflower varietal that’s best raw, steamed or sauteed.

Kalettes: A brand-new hybrid of kale and Brussels sprouts, kalettes are like little kale bouquets. They’re perfect sauteed or roasted, or used as a salad green.

Broccoli leaves: While broccoli leaves aren’t exactly a new vegetable — they’ve always been attached to freshly harvested heads of broccoli — you’ll soon be able to find them in supermarkets. These are wonderful tossed in olive oil and roasted; they become crispy, like kale chips.

Beira kale: This Portuguese heirloom kale variety has broad, flat leaves, similar to collard greens. The sweet and tender leaves are excellent used in place of cabbage in cabbage rolls.

Broccoflower: This pale-green cauliflower has a slightly milder taste and is excellent cut into thick “steaks” and grilled, as you would cauliflower.

Broccolini: This sturdy green looks like broccoli rabe but has a milder broccoli flavor. Blanch the stalks until just tender and top with a balsamic vinaigrette, steam it or add to a stir-fry.

Chaya: You probably won’t find this Mexican plant, also called tree spinach, in stores, but you can grow it in your garden or kitchen if you’re so inclined. The nutritious leaves need to be cooked — they’re toxic raw — but can be boiled and used like spinach.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/199EYrb

Food As Medicine: Why Doctors Are Writing Prescriptions for Produce

Every day, millions of people — adults and children — in this country with Type 2 diabetes hit their pharmacy for a variety of medicines to control that condition as well as other obesity-related ills. But what if instead of the pharmacist giving them drugs to manage their diseases, they were handed a bin of fruits and vegetables to help prevent them?

That’s the idea behind a variety of programs popping up in medical clinics and farmers markets across the country. One of the largest is the Fruit and Vegetable Prescription Program (FVRx) run by Wholesome Wave, a nonprofit focused on connecting low-income people with local produce. Since its inception in 2010, FVRx has launched 18 programs in several states, helping thousands of families get access to affordable fresh fruits and vegetables. It was the brainchild of Chef Michel Nischan, who wanted to find a way to measure the health effects of improving people’s diets. “We wanted to treat this like a real prescription system: The patient sees the doctor, gets a diagnosis and a prescription, then has to return to the doctor regularly for monitoring and to get refills,” explains Nischan. Program doctors give out prescriptions equal to $1 per day for each patient and his or her family members (meaning a family of four would get $28 per week) that can be redeemed at participating farmers markets and other retailers. Patients are able to purchase fresh fruits and vegetables they might not otherwise be able to afford, which helps improve the whole family’s diet. “We’ve seen a significant number of patients who decreased their BMI during the course of the program,” says Nischan.

Not surprisingly, prescription produce programs are a hit with both health care providers and patients; there are doctors across the country using their prescription pads to not only encourage patients to improve their diets, but give them an easy way to do so. One example is Garth Davis, a bariatric surgeon in Houston who partnered with Rawfully Organic, a Houston-based nonprofit food co-op. Every Wednesday, Davis runs a “Farmacy Stand” in the lobby of his medical center, where patients are handed a box of organic fruits and vegetables to fill their produce prescriptions.

“I’m thrilled that the idea is catching on and that more people are getting affordable access to produce,” says Nischan. “After all, food is much cheaper than medicine.”

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1GZtYrK

6 Nutrients Vegetarians Need for a Healthy Diet

From animal rights to health concerns, there are many reasons why people choose to become vegetarians. In fact, vegetarianism is practiced by a number of cultures throughout the world, including nearly a third of the Indian population (primarily via the Hindu, Jain and Brahmin communities). There are different types of vegetarians, denoted by the prefixes attached to the title: Ovo- = eggs, Lacto- = dairy. For example, the only animal products an ovo-lacto-vegetarian eats are eggs and dairy products.

While becoming a vegetarian can lend itself to positive dietary changes, such as increased vegetable, fruit and whole-grain consumption, it does not necessarily make someone a “healthy” eater – sugar, fried foods, alcohol and refined starches can all be vegetarian! Additionally, vegetarians may be at increased risk of deficiency of certain nutrients, like protein, vitamin B12, iron, zinc, calcium and vitamin D. Check with your physician before taking supplements of any of the nutrients suggested below.

Protein

Why It’s Important: Protein not only provides the building blocks of muscle and lean body mass, but is also involved in the production of hair, nails, enzymes, hormones and neurotransmitters.

How Much an Adult Needs: The Recommended Daily Allowance (RDA) of protein for an average adult is 0.8 grams per kilogram of body weight. However, it can be 20 percent higher for people whose primary sources of protein are from plants – which is equal to about 1 gram per kilogram of body weight. For an average 150-pound person, that is 68 grams of protein per day.

Vegetarian Foods Rich in Protein (values are approximate):

• 1/2 cup cottage cheese = 15 grams

• 6 ounces yogurt = 8 to 12 grams

• 2 eggs = 12 grams

• 1/2 cup tofu = 20 grams

• 1 scoop plant-based protein powder = 20 to 25 grams

• 1 cup cooked quinoa = 8 grams

• 1/2 cup beans = 8 to 10 grams

• 1 ounce or 1/4 cup almonds = 6 grams

• 1 ounce or 1/4 cup pumpkin seeds = 9 grams

Vegetarian Recipes That Feature Protein-Rich Foods:

Cottage Cheese Tzatziki Mezze Plate

Shakshuka

Vitamin B12

Why It’s Important: Vitamin B12 plays an essential role in red blood cell formation, proper functioning of the brain and nervous system, and metabolism. Deficiency can result in anemia, muscle weakness, numbness and loss of balance.

How Much an Adult Needs: The RDA for adults is 2.4 micrograms (mcg) per day. While the body can store vitamin B12 in the liver for years, deficiency can occur in vegetarians and vegans, as most sources of vitamin B12 are animal foods.

Vegetarian Foods Rich in Vitamin B12 (values are approximate):

• 8 ounces yogurt = 0.9 to 1.4 micrograms

• 8 ounces milk = 1.15 micrograms

• 1 ounce cheese = 0.95 micrograms

• 1 egg = 0.4 to 0.5 micrograms

• 1 tablespoon nutritional yeast = 2 micrograms

• Fortified almond, soy or coconut milk = 1 to 3 micrograms

• Fortified cereals and “meat” alternatives = varies

Iron

Why It’s Important: Iron is an essential component of the cells that accept and transfer oxygen through the body – hemoglobin in our red blood cells and myoglobin in our muscle cells. Iron is also involved in breathing, metabolism, collagen synthesis and brain function. Deficiency can result in feelings of fatigue and weakness, decreased mental performance, decreased immune function, swollen tongue and difficulty maintaining body temperature.

How Much an Adult Needs: Women need more iron (18 milligrams per day) than men (8 milligrams per day) during their menstrual years. Women have increased needs with pregnancy (27 milligrams per day), and lower needs while lactating (9 milligrams per day) and after menopause (8 milligrams per day). While plant-based sources of iron are less absorbed by the body, you can increase how much your body takes in by consuming them with a source of vitamin C. Cooking in a cast-iron skillet can actually help as well!

Vegetarian Foods Rich in Iron (values are approximate):

• 1 cup cooked spinach, Swiss chard and other dark leafy greens = about 6 milligrams

• 1 cup of most beans = 4 milligrams

• 1 cup lentils = 6 milligrams

• 1/2 cup tofu = 3 milligrams

• 1 cup quinoa (cooked) = 2.7 milligrams

• 2 tablespoons sesame seeds = 2.6 milligrams

• 1 ounce cashews = 2 milligrams

• 1 medium potato with skin = 2 milligrams

• 1/2 cup stewed tomatoes = 2 milligrams

• 1 cup cooked broccoli = 2 milligrams

• 1 cup green peas = 2 milligrams

• 1 cup cooked Brussels sprouts = 2 milligrams

• 2 tablespoons blackstrap molasses = 2 milligrams

Vegetarian Recipes That Feature Iron-Rich Foods:

Spinach and Garlic Lentils

Brown Rice and Bean Burritos

Zinc

Why It’s Important: Zinc is involved in a wide range of bodily functions, primarily supporting the immune system, wound healing, cell division, cell growth and carbohydrate metabolism. Deficiency can result in delayed healing, increased infection, loss of taste or smell, decreased appetite, hair or skin problems and loss of libido in men.

How Much an Adult Needs: Adequate daily intake of zinc is important, as the body cannot store it. While adult women generally need at least 8 milligrams per day (more during pregnancy) and adult men need 11 milligrams per day, vegetarians may need to consume as much as 50 percent more than those amounts, since zinc from vegetarian sources is not absorbed as well.

Foods Rich in Zinc (values are approximate):

• 1 ounce pumpkin seeds = 2.92 milligrams

• 1 cup quinoa (cooked) = 2 milligrams

• 1 cup yogurt = 1.7 milligrams

• 1 ounce cashews = 1.6 milligrams

• 1/4 cup dry oatmeal = 1.5 milligrams

• 2 Tbsp. sesame seeds = 1.4 milligrams

• 1/2 cup chickpeas = 1.3 milligrams

• 1 cup lentils = 1.3 milligrams

• 1 ounce most cheeses = 1 to 1.2 milligrams

• 1 cup milk = 1 milligrams

• 1 ounce almonds = 0.9 milligrams

• 1 cup asparagus = 1 milligrams

Vegetarian Recipes That Feature Zinc-Rich Foods:

Pumpkin Oatmeal

Quinoa Salad with Asparagus

Calcium

Why it’s Important: While traditionally associated with strong bones and teeth (99 percent of calcium is stored there), calcium also plays major roles in blood clotting, maintaining your heartbeat, creating muscle contractions, conducting nerve signals and releasing hormones. Some examples of acute calcium deficiency are numbness/tingling in the fingers, muscle cramping, fatigue, reduced appetite, convulsions and arrhythmias. Long-term deficiency can negatively affect bone health, including osteopenia, osteoporosis and increased fracture risk.

How Much an Adult Needs: The RDA for calcium for most adults ranges from 1,000 to 1,200 milligrams per day depending on age. Adolescents need a bit more, about 1,300 milligrams per day. Vegetarians who consume dairy products can usually consume enough dietary calcium to meet their needs as long as they are attentive to having at least two to three sources of dairy per day.

Foods Rich in Calcium (values are approximate):

• 1 cup milk = 300 milligrams

• 6 ounces yogurt = 350 milligrams

• 1 cup fortified non-dairy milk = 300 milligrams

• 1 cup fortified orange juice = 300 milligrams

• 1 ounce most cheeses = 250 milligrams

• 1/2 cup tofu = 250 milligrams

• 1/2 cup cottage cheese = 240 milligrams

• 10 figs = 270 milligrams

• 1 cup cooked broccoli = 180 milligrams

• 1/4 cup almonds = 95 milligrams

• 1 cup most beans = 80 milligrams

• 1 cup sweet potato or butternut squash = 70 to 85 milligrams

• 1 cup cooked dark leafy greens (kale, bok choy, etc.) = 75 to 100 milligrams

Vegetarian Recipes That Feature Calcium-Rich Foods:

Healthified Kale and Portobello Lasagna

Mixed Berries and Banana Smoothie

Vitamin D

Why It’s Important: Vitamin D is involved in many systems throughout the body including bone health, cell growth, immune function, neuromuscular function, inflammation management and cell regulation. Deficiency can result in loss of bone health, such as rickets in children and osteomalacia or osteoporosis in adults. Bone pain and muscle weakness may occur as well.

How Much an Adult Needs: The RDA for vitamin D has risen in recent years, up to 600 IU (15 micrograms) for most adults, increasing to 800 IU (20 micrograms) for adults over 70 years of age. There are very few foods that are naturally rich in vitamin D, and even fewer for vegetarians and vegans. Adequate sunlight during the summer months is the best way to ensure ample vitamin D stores, but this can be challenging for many.

Foods Rich in Vitamin D (values are approximate):

• 1 cup fortified orange juice = about 140 IU

• 1 cup milk = 110 to 125 IU

• Vitamin D-enriched mushrooms = varies based on what light the mushroom is exposed to

• 6 ounces yogurt = 80 IU, some are fortified with more

• 1 large egg = 40 IU

• Fortified cereal = varies

Vegetarian Recipes That Feature Vitamin D-Rich Foods:

Pumpkin Smoothies

Through his book and blog, Death of the Diet , Jason Machowsky, MS, RD, CSCS, strongpowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit .

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1IkjQuA

Forget Frying: Day Care Food Gets a Healthy Makeover

Should our youngest children be scarfing down greasy fried food in the middle of their day? Is there any reason we shouldn’t be feeding our toddlers tofu?

The Obama administration has concluded that the answer to both those questions is a solid “no.” New rules proposed in January by the U.S. Department of Agriculture would require day care providers to serve kids more (and more varied) fruits and vegetables and whole grains, and less sugar and fat. On-site frying would be banned (although, curiously, pre-fried packaged foods heated another way are A-OK). Tofu would be a totally acceptable alternative to meat. Drinking water must be available.

The changes, which aim to give meals subsidized by the USDA Child and Adult Care Food Program a healthy update, will affect more than 3 million children — not only those in day care, but also those in after-school programs — as well as some adults in assisted-living programs.

The USDA maintains that the proposed regulations will not boost grocery bills; some providers predict that they will prove financially burdensome. One Tennessee-based home day care provider, speaking to the Wall Street Journal, complained that the children she looks after will miss her fried chicken.

But Blake Stanford, president of the National CACFP Sponsors Association, which offers education and support for organizations that administer the USDA food program, told the Journal he thought the changes could be “a lot worse” and “a lot more complicated” and that his association was “very appreciative of [the USDA’s] measured approach.”

Amy Reiter also contributes to FN Dish.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/19IBNHY

Thinking Outside the Guac: New Uses for Avocados

Don’t get us wrong — we love guacamole as much as the next person. But if that’s all you do with avocados, you’re missing out on a host of other healthy possibilities. This versatile fruit (yes, it is technically a fruit, not a vegetable) can be whipped into soups, pureed in a smoothie, blended into salad dressing, spread on a sandwich — or even slathered onto your skin for beautifying benefits. Avocados get a bad rap for being high in fat. While it’s true that 80 percent of their calories come from fat, over 75 percent of the fat is from the healthy unsaturated kind. Plus, that fat helps the body absorb more fat-soluble vitamins, like A, D, E and K.

So don’t limit your avocado experience to something you can dip a chip in. Try some of these avocado-based products and recipes to expand your repertoire.

Primal Kitchen Avocado Mayo : How to turn mayonnaise into a healthy condiment? Make it with avocado oil, of course. It not only adds more flavor, but also tweaks the nutritional profile to provide more healthy fats, phytosterols, and vitamins C and E.

Spectrum Avocado Oil : The unique composition of avocado oil makes it the ideal partner for high-heat cooking. Use it to make salad dressing and you’ll absorb more of the nutrients in your lettuce and other veggies. You can even use your avocado oil outside of the kitchen — it’s perfect for massage and moisturizing your skin.

Peter Lamas Avocado & Olive Ultra Smoothing Shampoo and Conditioner : Turns out what’s good for your insides is good for your outside too. Numerous beauty products harness the nutrients in avocados to nourish skin and hair. Blended into shampoo and conditioner, avocado also moisturizes hair and tames frizz.

Crabtree & Evelyn Avocado, Olive & Basil Nourishing Body Butter : Avocado is naturally moisturizing, plus it’s rich in antioxidants that help protect and repair skin.

Ultra-Creamy Avocado Smoothie

Snow Pea and Avocado Slaw

Broccoli and Cheddar-Stuffed Potato Skins with Avocado Cream

Crab and Avocado Salad

Avocado Feta Dip

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1FK9d57

Searching for a Sugar Substitute? Five Alternatives to Classic Sugar

White sugar is a standby in the kitchen, but there are plenty of reasons to seek out alternatives. Alternative sweeteners lend a different flavor to foods — be they baked goods, salad dressings or cocktails — and some of them even have health benefits. (Keep in mind, though, that added sugar is added sugar, no matter the source. For your health, that should be limited to 6 teaspoons a day for women and 9 teaspoons for men.)

Maple syrup: Thank researchers in Rhode Island for bringing us some sweet news about maple syrup. They discovered several anti-inflammatory compounds in maple syrup, including a new one that they named Quebecol. A drizzle can sweeten coffee with its distinctive maple flavor.

Honey: Honey can take on some of the flavors of the flowers pollinated by honeybees. It shines best in dishes where you can appreciate its subtle flavor, such as stirred into tea or drizzled on steel-cut oatmeal along with a splash of heavy cream.

Turbinado sugar: This is a raw cane sugar that is less processed than brown sugar and has some of the natural molasses in it. You can pretty much use it in place of white sugar — it generally has a larger grain, which gives baked goods a nice crunch when it’s sprinkled on top.

Molasses: It’s kind of an old-fashioned ingredient, but one of the best in terms of extra health benefits. Blackstrap molasses — the dark, intensely flavored kind — is an excellent source of calcium and iron (a tablespoon gives you 20 percent of the daily value). Bake it into cookies or go all Little House on the Prairie and spread it on toast.

Monk fruit: The latest zero-calorie sweetener to hit shelves is monk fruit extract, made from a fruit grown in sub-tropical Asia. It’s 200 times sweeter than sugar, and it’s blended with other ingredients, such as stevia, in some zero-calorie sweeteners.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1H5NeHh

Get Your Greens Winter Soup

This gluten-free soup is packed with vitamin A- and C-rich greens that’ll help increase your immunity this cold and flu season. Vitamin C also helps form collagen, a building block of connective tissue that gives strength to skin, hair, and nails, and vitamin A is important to help maintain vision and skin health.

Creamy Roasted Garlic Greens Soup

Serves: 4

1 large garlic head, halved horizontally

Olive oil, for drizzling

Salt and pepper

3 cups vegetable broth, chicken broth or water

1 bunch kale, stemmed and chopped

1 bunch Swiss chard, stemmed and chopped

2 celery stalks, chopped

2 cups fresh spinach leaves

1 cup loosely-packed fresh parsley

1 onion, chopped

1 cup cashews

Heat the oven to 375 degrees. Place the garlic, cut side up, on a piece of foil; drizzle with oil and season with salt and pepper. Close the foil to seal. Roast until softened, about 1 hour; let cool slightly then squeeze out the cloves.

Place the vegetable broth in a soup pot. Add the kale, chard, spinach, parsley, onion and cashews; bring to a boil. Reduce the heat and simmer until tender, about 15 minutes. Working in batches, place the soup mixture and roasted garlic in a blender; process until smooth. Return to the pot and season to taste with salt and pepper.

Silvana Nardone is the author of the Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1CvpHOT

Food Network Test Kitchen Taste Test: Plant-Based Waters

The hydration bar has been raised. With a whole host of new plant-based drinks (even ones from trees!) flooding the marketplace, it’s never been more exciting to quench your thirst. We taste-tested a few of the new beverages in our test kitchen so you can pick your favorites.

Harmless Harvest: 100% Raw Coconut Water

What they say: This coconut drink is organically grown in Thailand, where the brand employs locals to do the harvesting and processing. Pressure-treated and never heated, each bottle has its own unique flavor.

Stats: 56 calories and a hefty 514 milligrams of potassium per single 8-ounce serving

What we thought: This water is what we’ve always wanted in a fruit-spiked product. With both floral and pleasant vegetal notes (someone mentioned toasted pumpkin seeds), the super-refreshing drink was a hit with staffers.

ARTY™: Artichoke Water

What they say: ARTY Water is the world’s first plant-based beverage made from fresh California artichokes, using the head, stem, leaf and flower of the plant. It’s packed with phytonutrients, vitamins and nutrients.

Stats: 40 calories and a modest 55 milligrams of potassium and 2 grams of fiber per single 8-ounce serving

What we thought: Tasting more like minty iced tea (there’s spearmint added) than artichokes, this drink was a bit too sweet for some, perhaps from the inclusion of monk fruit concentrate. But it was overall a pleasant sip that could be great on a really hot summer day.

Happy Tree: Organic Raw Maple Water*

What they say: This raw and organic drink is made from maple trees in the United States, and the manufacturers note that Native Americans have been harvesting and benefiting from maple trees for centuries. It’s never heated and contains B vitamins and minerals.

Stats: 30 calories and 40 milligrams of potassium per single 10-ounce serving

What we thought: We sampled two different bottles, one with the consistency just slightly heavier and thicker than regular water and the other as thick as egg white (which was off-putting to our tasters). Though there was a subtle and pleasant maple flavor, our staffers struggled with the thick, silken texture.

*Note: Though not featured in this roundup, there are other maple waters that staffers really enjoy, including Vertical Water: 100% Pure Maple Water and the simply named Maple: Pure Maple Water.

WTRMLN WTR: Cold-Pressed Juiced Watermelon

What they say: There’s no water added to this fruity beverage, just the whole fruit (including the rind) and some lemon.

Stats: 60 calories and a whopping 740 milligrams of potassium per single 8-ounce serving

What we thought: Funnily enough, some staffers actually tasted cucumber at first. The rest tasted lemon up front. Everyone felt that one sip was reminiscent of summer (as promised). One staffer asked, “Couldn’t I just make this myself?” Probably.

Caliwater All Natural: Cactus Water

What they say: This water is enhanced by prickly pear cactus juice concentrate (a superfruit from the desert) and features naturally occurring electrolytes.

Stats: 32 calories and a meager 10 milligrams of potassium per single 11-ounce serving

What we thought: Some staffers were overpowered by the flavor of stevia, while others said it tasted like weak fruit juice from a powdered mix. Sadly, our least favorite, unless you’re looking for a barely-there sweet tea.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/18XOSvU

Nutrition News: Scary Dairy Discovery, Pesco-Vegetarianism Pays Off and a Colorful Key to Healthy Food Choices

Got (Antibiotics in Your) Milk?

What’s in your milk? Possibly antibiotics that are not supposed to be there. The FDA spot-checked milk from about 2,000 dairy farms and, according to a new report, found six unauthorized drugs, including florfenicol, ciproflaxacin and sulfamethazine, in a small but alarming number of samples. The antibiotics found are not among those the agency usually tests for, NPR reports, because none of them have been approved for use on lactating cows; the regulations are aimed at preventing drug residues from entering the milk supply. But farmers may be using these unauthorized drugs to reduce illness in the herds while skirting detection. The FDA may have difficulty tracking the farms responsible for the antibiotics-tainted milk, but it has now launched an effort to prevent use of the unauthorized drugs on dairy cattle.

A Good Reason to Veg Out

Chalk one up for the vegetarians. A large new study, published in JAMA Internal Medicine, has found that eating a vegetarian diet — especially if it includes fish — greatly lowers the risk of colorectal cancer. According to the study, which included 77,659 participants from Seventh-day Adventist churches across the country, vegetarians had a 22 percent lower risk for colorectal cancer compared with nonvegetarians; vegans had a 16 percent lower risk, ovo-lacto vegetarians (who eat milk and eggs) had a 18 percent lower risk, pesco-vegetarians (who eat fish) had a 43 percent lower risk, and semivegetarians had an 8 percent lower risk. Meat eaters in the study were “at the low end of the meat consumption spectrum,” lead author Dr. Michael J. Orlich, of Loma Linda University, told The New York Times, “but even compared to a moderate intake of meat, a zero intake looks better, with or without fish.”

Stop, Slow, Go

Making healthier decisions about the foods we buy and eat may be as simple as responding to the colors of your neighborhood traffic light. When foods are labeled with red, yellow or green, indicating that they are either high, medium or low in fat, sugar or salt, consumers make more healthful decisions than they do when confronted with current standard nutrition-information labels, according to a new study conducted by the University of Bonn, in Germany. “The traffic light label appears to enable the study participants to better resist unhealthy foods compared to a label containing the traditional information on grams and percentages of the particular ingredients,” study researcher professor Dr. Bernd Weber said, adding that it “increases the weight consumers place on healthiness in their decision.” Just so long as they look both ways before they eat.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1EhxcGQ

What’s Lean and What’s Mean: Incorporating Meat Into a Healthy Diet

If you’re a meat lover and concerned you’re not following the path to healthy living, don’t fret. You can incorporate meat into your diet as long as you learn the rules.

“There’s lots of nutritional value to eating meat,” says New York University clinical associate professor of nutrition and food studies Lisa Sasson. That statement alone does not give you a free pass to steak town. Beef, like those juicy rib eyes and tender T-bones, contains high levels of saturated fat. If you really can’t resist the hot-off-the-grill steaks, Sasson says to eat fattier cuts in smaller portions, and serve red meat less frequently. There are better alternatives, however, that are equally satisfying and healthier.

“Probably the healthiest is meat that’s been grass-fed,” says Sasson. If you have a butcher or supermarket that offers nutritious grass-fed beef, you’re going to notice it’s more hard-hitting on the wallet. The good news is there are still options for those of us on a budget.

“That’s a little twist,” says Sasson. The better-for-you cuts are actually cheaper. Yes, you read that correctly. Healthy, lean cuts of meat cost less than prime grade. How can you tell what’s what? The difference is visible to the naked eye. “The marbling is the white fat that you see when you look at prime meat,” explains Sasson. When shopping for lean cuts, the first thing to do is look at the sticker on the packaging. Again, “Prime” is the highest grade, but it does not equate lean. Instead look for “Choice” or “Select.” They will have less marbling and more red meat. Or if the package isn’t marked in an obvious way, look for the type of cut. Sasson explains if the words “loin,” “round” or “chuck” are on the label, you’re in good shape. “Things like ‘eye round’ or ‘round roast’ are what to look for.” If you do wind up leaving the grocery store with a fattier cut of meat, the best thing you can do is trim the fat. Sasson recommends freezing or refrigerating the meat first so it’s easier to cut around the good part and get rid of that unwanted fat.

Note to the cook: Don’t expect to apply the same techniques you would with a premium cut and wind up with the same results. Lean meat is tougher and thus needs to be handled with care to achieve a moist and superb result. “You just have to cook them right and then they become tender and moist,” says Sasson. “Marinating in something acidic is a great way to do that, or use the meat in stews and cook slowly — then they get really juicy.” If you’re in the mood for meatballs, meatloaf or hamburgers, seek out the leaner ratio of fat to meat. Ground meat with a ratio of 90 percent meat to 10 percent fat is the target. “It won’t be as juicy as the 80 percent when you’re making a hamburger, but there are other things you can do to make it tastier,” says Sasson. She suggests blending the ground meat with herbs or salsa before cooking. Of course, with whatever cut or preparation, avoid any fat that’s left in the pan. “Don’t use the fat juices,” Sasson warns. “They may be delicious and make a nice gravy, but you are going to add a lot of fat.”

Rules apply to the birds as well. “When it comes to poultry, white meat is the best — and no skin,” Sasson says. That doesn’t mean you have to rule out dark all the time; the same rule follows as does with the fattier cuts of red meat. Eat dark meat in smaller quantities and less frequently. She reiterates it is the skin that you really should avoid.

Eating meat is, of course, an individual choice based on not only taste preference, but beliefs both religious and ethical. Sasson is not advocating meat consumption for everyone, but if you are a person who chooses to eat meat, there really are health benefits. “It’s a great way to get iron in your diet because it is highly absorbable,” explains Sasson. “Meat definitely has nutritional value and it’s very satisfying. Once in awhile, there’s nothing wrong with eating meat,” she adds.

Kiri Tannenbaum is a graduate of Le Cordon Bleu Paris and holds an M.A. in food studies from New York University where she is currently an adjunct professor. When her schedule allows, she leads culinary walking tours in New York City and is currently at work on her first book.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1FRQkuP

Top 5 Supergreens

Greens have been getting a lot of attention (green juice, anyone?), and nutritionally, they are pretty super! Expand your repertoire of veggies by including these five in your diet.

Kale

One fresh chopped cup of this popular green has almost 700 percent of the recommended amount of vitamin K, over 200 percent of vitamin A and over 130 percent of vitamin C. It’s also an excellent source of potassium, and it’s a good source of folate, calcium and iron. If that wasn’t enough, this green leafy vegetable contains a plant chemical called lutein, which has been linked with eye health. Kale is also part of the cabbage family, shown to help prevent cancer. Add kale to a smoothie, make your own kale chips, saute it with a touch of grapeseed oil, or use it in a salad.

Recipe: Green Smoothie

Mustard Greens

These leaves are from plants that produce seeds used to make mustard. As such, they’re one of the spiciest greens around and very nutritious. One cup of fresh chopped mustard greens has 15 calories, close to 350 percent the recommended daily dose of vitamin K and close to 120 percent of vitamin A. It’s an excellent source of vitamin C and folate. Mustard greens are also part of the cabbage family (aka cruciferous vegetables), shown to help prevent cancer. Saute and add to pasta dishes or braise with a touch of bacon and aromatic ingredients (like shallots) for a Southern-inspired flavor.

Recipe: Braised Mustard Greens

Spinach

This green belongs to the same family as beets and chard. One cup of fresh spinach has 7 calories and is an excellent source of A and K. It’s also a good source of vitamin C and folate, providing 15 and 14 percent of your daily recommended dose, respectively. This leafy green is one of the richest sources of lutein, which helps protect the eyes. It also contains the plant chemical glycolipids, shown to help suppress cancer cell growth. Add spinach to hot dishes like omelets, soups, casseroles, pasta and pizza, or enjoy it cold in salads.

Recipe: Spinach and Goat Cheese Tartlets

Collard Greens

Collards are members of the cabbage family. One cup of fresh chopped collard greens has 11 calories and 230 percent of your daily recommended amount of vitamin K. It’s also rich in antioxidant vitamins A and C, and it’s a good source of folate. This leafy green is popular in Southern cuisine, though you can enjoy it sans the large amounts of pork fat and salt.

Recipe: Chipotle Steak with Collard Greens

Watercress

This spring green is part of the mustard family. It has a slightly bitter, peppery flavor. One cup of fresh chopped watercress provides 4 calories and all the vitamin K recommended for the day. It’s also an excellent source of the antioxidant vitamins A and C. Add watercress to salads, sandwiches, soups and pizza.

Recipe: Watercress with Dried Fruit and Almonds

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1aZCKvZ

Not All Olive Oil is Created Equal

A cornerstone of the Mediterranean diet, olive oil contains healthy monounsaturated fatty acids — believed to protect against cardiovascular disease and high cholesterol. No wonder Homer deemed olive oil “liquid gold.” But not all olive oil is created equal. We spoke with olive oil expert Joanne Lacina of OliveOilLovers.com to get the lowdown on what makes a great olive oil, why extra virgin is so important, and the reason higher-quality oils are worth their weight.

Fraudulent olive oil has been in the news. What’s being done about it?

Fraudulent oil is an ongoing problem in the U.S. University of California at Davis did a study and found out almost 80 percent of the generic brands were found not to be extra virgin.

What is the government doing to prevent this?

In Europe you’re breaking the law if you’re mixing refined oil with extra virgin. Producers can be fined and penalized for that. But in the U.S., no one is pulling oil off the shelf to test olive oils. If that did happen, there would be little to no repercussions. I consider it the Wild, Wild West in the U.S.

Why is it so hard to get authentic olive oil to consumers?

It’s very difficult for producers of genuine olive oil to get their product on the shelves because buyers in the U.S. are undereducated and they see it as any other oil commodity. You have buyers making price demands and companies willing to commit fraud to meet that price and get that business. There is always a producer out there that will mix oils and add food coloring to get that business from that [grocery store] buyer. It’s really kind of a backwards system, and because there are no regulations people can get away with it.

So bargain olive oils are not indicative of a good oil.

Trader Joe’s offers an organic olive oil that is a product of Italy, but packed in the USA, that contains oil from Argentina, Italy, Morocco and wherever — from random countries. No way that’s organic, and it’s duping consumers. You buy big commodity oils that are low-quality from overripe olives that sit in giant mounds in crushing mills, getting funky and stinky as they sit in the sun waiting to be pressed. The oil that is produced from these olives doesn’t taste that great.

What does “extra virgin” really mean, and why does it make a difference?

It absolutely makes a difference. It’s a quality factor. There are two main factors to determine if an oil is “extra virgin.” It has to be less than 0.8 acidity. You’re testing a free fatty-acid profile of the oil, and, in the simplest terms, you cannot taste acidity — it’s a chemical test. Let’s say you picked overripe or damaged or bruised or decomposed olives, or they were stored improperly (olives need to be crushed when they are picked, within one day), you’ll have a really poor-quality oil and the acidity will be really high. It’s really a damage test for quality, and most high-quality oils will be below 0.4 acidity.

The other factor that a customer can [use to] determine if it’s extra virgin is to taste it. The three [tastes] to look for are: fruitiness, bitterness and pungency. It should have some positive taste notes of grass or artichoke. It’s a plant, so you have these compounds that create a little bitter sensation on the side of your tongue, and that’s a good thing. Not too much bitterness, as it can overpower your food, but some is a good thing. It just means it’s fresh and healthy and has a lot of antioxidants. A tingling in the back of your throat that makes you want to cough is the sign of a good olive oil. You won’t get that from generic oils. An oil cannot be labeled extra virgin if there is any defect in tasting. Common [defects] would be acidity, muskiness or a musty-smelly-socks smell or musty-basement kind of smell. You know it when you smell something funky. If it smells off in some way, it’s most likely defective. You want to get lovely flavors that you want to put on your food. That’s what a good oil is.

Why aren’t more people demanding higher-quality oils?

Studies have been done that [show that] the American consumer actually prefers the flavor of rancid oils because that’s what they have become accustomed to for decades. They think it’s supposed to taste like that. It’s tough to tell someone that this oil you’re so used to isn’t what it’s supposed to taste like. People think it’s snobbery, but it comes down to quality. That’s what we’re trying to tell people. They are paying for poor-quality olives and that’s the flavor you’re getting — a rotting olive. Plus, you’re not getting the health benefits you should be when you are consuming these poor-quality oils.

What should consumers watch out for when shopping for olive oil?

The more specifics on the label about the oil, the more likely it is to be authentic. You want to look for a specific region within a specific country. All of these mass-produced oils are blends from olives crushed all over the world, shipped to Italy and packed in Italy, but God only knows what’s in the bottle. If it’s genuine, it’s probably going to say this was produced on a small estate in the region of Andalucía in Spain. You also want to look for any oil that lists the variety of olives. It’s like buying a bottle of wine that would say “red wine” and nothing else. It doesn’t tell you if it’s Cab or Merlot — you want to know this about your red wine. You want to know the region. You want to know the variety. If it lists the varieties, you can pretty well count it is pressed from olives from that region. Another is if it gives particular info from the producer. All of these olives are from a specific producer that puts his heart and soul into every batch. If it doesn’t meet their standards, they won’t sell their oil.

Also, it is very important look for harvest date on the back of the bottle. The state of California made it a requirement for oils produced in California to have the harvest date. This is very important, because olive oil is not like wine, it does not get better with age. You want to consume it as fresh as possible and as soon as possible. I don’t know any mass-produced brands that put a harvest date on the back of the bottle.

What date should people shop for now?

Right now, fall 2014 olive oils will be coming onto the market soon. Any serious producer will put that on their oil because they want their consumer to enjoy it at its freshest.

What are some of the lesser-known health benefits of olive oil?

Most people don’t realize that there are polyphenol compounds because olive oil comes from a plant. Polyphenols, in a nutshell, are antioxidants, and there are over 30 compounds that we know of [in olive oil]. I have to stress that if you’re buying a low-quality, mass-produced oil, it is not going to have a lot of these polyphenol compounds. It’s important to get a good-quality oil because, if not, you’re not going to get the health benefits.

Kiri Tannenbaum is a graduate of Le Cordon Bleu Paris and holds an M.A. in food studies from New York University where she is currently an adjunct professor. When her schedule allows, she leads culinary walking tours in New York City and is currently at work on her first book.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/183FWF5

Nutrition News: Fast Health, Fat-Fueled Sports and Another Reason to Drink Coffee

In this week’s news: A study finds benefits in intermittent fasting; a high-fat diet may be good for athletes, but not everyone; and if you drink coffee, your arteries may be spick-and-span.

Fast Track to a Long, Healthy Life

They’re calling it “interval training for the dinner table.” A University of Florida study suggests that intermittent fasting causes a small increase to SIRT 3, a gene that plays a role in protective cell responses and longevity. Although the benefits of daily fasting — by skipping meals or cutting calories — are established, this new study indicates that even reducing calorie intake and eating only one meal on alternate days, while feasting on all manner of high-calorie foods on the other days, had a positive impact. “The hypothesis is that if the body is intermittently exposed to low levels of oxidative stress, it can build a better response to it,” study co-author Martin Wegman, a student at the UF College of Medicine, said. Insulin levels were also found to decrease in the fast-and-feast scenario. Antioxidant supplements, however, were found to potentially counteract the noted benefits.

Fuel It with Fat?

Fat is continuing to enjoy its glimmering moment in the spotlight. (Ew, apologies for that vivid image.) On its Well blog, The New York Times wonders whether a high-fat diet may more efficiently fuel the exertions of competitive and recreational athletes than the high carbs they currently tend to favor. After considering how the body processes each of the two performance diets, Phys Ed columnist Gretchen Reynolds concludes: “The upshot, based on today’s best science, is that a high-fat, low-carbohydrate diet conceivably could be useful for some athletes, especially if they participate in prolonged, endurance-based activities. But for the rest of us, a balanced diet, with less sugar and perhaps a few more pats of butter, should improve our health and in that way allow us to perform better on the trails and at the gym.”

Your Coffee Cup Runneth Over

It is delicious and wakes you up, but if you need another reason to drink coffee, now there may be one more. South Korean researchers who studied more than 25,000 men and women who underwent routine health exams at work found that those who drank three to five cups of coffee a day were less likely to have calcium deposits in their coronary arteries — a factor in heart health — than those who drank either no coffee or more than three to five cups a day. The authors of the study, published in the journal Heart, say more research is needed to confirm the link and understand why it may exist. Still, it may make you feel better about going back for that second — and third — cup.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1KxDAQi

The Chef’s Take: Duo of Tabbouleh from Travis Swikard at Boulud Sud

Tabbouleh — the classic Middle Eastern cracked wheat bulgur salad with lemon and parsley — has gotten a brilliant makeover at Boulud Sud, Daniel Boulud’s elegant Upper West Side restaurant, featuring the lush flavors of the Mediterranean. Chef Travis Swikard’s duo of tabbouleh features a riot of flavors that includes mint, cilantro, jalapeno and za’atar, as well as dried barberries, figs, apricots, walnuts and pomegranate seeds. To accommodate gluten-free diners, Chef Swikard doesn’t use the classic bulgur in his recipe; instead he pulses blanched cauliflower until it’s the texture of couscous and uses that as the tabbouleh’s base. “We have a lot of gluten-free diners here, and I wanted to do something fresh with lots of textures,” he said.

Given how many diners at the restaurant are also vegetarian, Swikard features a steady cast of meat-free entrees such as Cappelletti di Quattro Formaggi with black trumpet mushrooms, hazelnuts and Broccolini; Organic Farrotto with wild mushrooms; and lemon ricotta cavatelli with a burnt walnut pesto and lemon zest. “I want to push the limits and make them feel like they are eating a three-star meal even though they are eating vegetarian,” he said.

Cauliflower Tabbouleh

Yield: 6 servings

2 heads cauliflower

5 tablespoons extra virgin olive oil

2 cloves garlic, minced

1/2 cup onion, minced

Salt and freshly ground white pepper

1/4 cup dried barberries (or chopped golden raisins)

5 dried figs, finely chopped

5 dried apricots, finely chopped

1 lemon, zest and juice

1 1/2 tablespoon za’atar spice

3 tablespoons parsley leaves, chopped

3 tablespoons fresh cilantro leaves, chopped

2 tablespoons mint leaves, chopped

Trim the florets from the cauliflower and discard the stalks and stems. Place florets in a food processer and pulse until finely minced and approximately the size of couscous.

Heat 2 tablespoons of olive oil in a saute pan over medium heat; add the garlic and onion, and saute until translucent. Add the cauliflower, then season with salt and pepper, and saute for 2 to 3 minutes. The cauliflower should be just barely cooked.

Transfer contents to a large bowl and add the barberries, figs and apricots. In a small bowl, whisk to combine the lemon juice, lemon zest, remaining olive oil and za’atar. No more than one hour before serving, add the lemon dressing, parsley, cilantro and mint to the cauliflower, and adjust seasoning to taste with salt and pepper.

Pomegranate Walnut Tabbouleh

Yield: 6 servings

2 cups toasted pistachios, roughly chopped

2 cups toasted walnuts, roughly chopped

1 cup pomegranate seeds

2 jalapenos, seeded and finely diced

1 shallot, finely diced

3 tablespoons fresh parsley leaves, chopped

2 tablespoons fresh mint leaves, chopped

1 tablespoon pomegranate molasses

2 tablespoons lemon juice

1/2 cup extra virgin olive oil

1/2 teaspoon Aleppo pepper

1 teaspoon ground sumac

Salt

Combine the pistachios, walnuts, pomegranate seeds, jalapeno, shallot and herbs in a large mixing bowl. In a small bowl, whisk together the pomegranate molasses, lemon juice, extra virgin olive oil, Aleppo pepper and sumac, and season with salt to taste, no more than one hour before serving.

Andrea Strong is a freelance writer whose work has appeared everywhere from The New York Times to Edible Brooklyn. She’s probably best known as the creator of The Strong Buzz, her food blog about New York City restaurants. She lives in Queens with her two kids, her husband and her big appetite.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1KiGZ5u

Dietary Guidelines Update: What Does It Mean for Our Diet?

The entire nutrition community has been anxiously awaiting the release of the Dietary Guidelines Advisory Committee’s report (yes, it’s what we do!). The report was finally released last week. Although much of the chatter may seem vague, these recommendations tend to influence what we eat, how food is processed and how governmental policy takes shape.

Every five years the Dietary Guidelines for Americans are updated. The guidelines are based on scientific studies that are continually being released – that’s why nutrition recommendations evolve over time. One of the last stages of the process is when a group of appointed experts come together, review a lot of data and make recommendations on what should be included in the Dietary Guidelines. This report is then delivered to the United States Department of Agriculture and Department of Health and Human Services to help the government determine the final version of the 2015 Dietary Guidelines for Americans.

Most people won’t cozy up to the 572-page report, so here is a summary of the need-to-know information in it.

We don’t eat our veggies: The report stated that close to 90 percent of Americans don’t get the daily recommended veggie intake!

We overdose on sugar: The report recommends cutting added sugar from 25 percent of total energy to 10 percent of total energy. That means that you should be taking in a maximum of 200 calories of sugar on a 2,000-calorie diet. As a result of this recommendation, you’ll probably see a rise in low- and no-calorie artificial sweeteners and food companies will continue slashing sugar in their foods.

We eat too much saturated fat: The limit for saturated fat is 10 percent of total calories – that’s 200 calories or 22 grams of saturated fat. You can find saturated fat in many processed foods, so be sure to read food labels carefully. You’ll also want to think about replacing some of the saturated fat in your diet (like butter) with healthier fat (like avocado or oil).

We don’t overconsume cholesterol: The cholesterol you find in foods like eggs and shellfish DOES NOT raise your blood cholesterol level as once thought. So please go enjoy the entire egg — the yolk as well as the white!

Meat confusion: The report acknowledged that Americans consume more than the recommended daily amount of protein. However, it also suggested that a healthy dietary pattern is one that is “low in red and processed meat.” The report also noted that lean meat can be part of a healthy diet. This leaves a lot of confusion surrounding red meat. Over 65 percent of beef cuts meet the guidelines for “lean” — which means they are less than 10 percent fat by weight. So go ahead and eat your lean meat.

The report was also a time for firsts. A big emphasis was placed on how we grow and distribute our food, and on the importance of eating together as a family. Individual components of food, like saturated fat or sugar, should not be demonized. Instead we should be looking at the entire diet as a whole. You should be asking yourself: Do I eat appropriate portions? Am I eating enough vegetables? Am I skipping meals?

What’s Next?

The public has 45 days to comment on the Dietary Guidelines Advisory Committee’s Report. Written comments are open until April 8, 2015 at midnight ET.

Once the comment period is closed, the official Dietary Guidelines for 2015 will be released later this year.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1ADaCn3

Acai, Blackberry and Cacao Smoothie

Acai is perhaps the original superfood: This South American fruit gained popularity well before we had even heard of goji berries or chia seeds. The reddish-purple berry looks similar to a small grape and grows on palm trees in the Amazon rainforest. It is reported to contain more antioxidants than cranberries or any other berry and more grams of protein than eggs. Although the blended fruit shares the same appearance as blueberries, it has a very different flavor. What is most striking about the way it tastes is the earthy, rich and almost cocoa-like tones. It was this hint of chocolate that inspired me to blend it with some raw cacao — another antioxidant-rich ingredient — making this smoothie perfect for an afternoon pick-me-up. If you want more of a chocolate boost, be sure to top it with cacao nibs.

Acai, Blackberry and Cacao Smoothie

If you don’t have raw cacao powder, you can replace it with unsweetened cocoa powder. Because acai spoils fast, the pulp is only available frozen. Seek out unsweetened varieties so you can benefit from all the health-promoting qualities without the added sugar.

Serves 2

1 cup frozen blackberries

Two 3.5-ounce packs unsweetened frozen acai, broken into pieces

1 frozen banana, broken into pieces

2 tablespoons raw cacao powder

2 teaspoons vanilla extract

1 1/4 cups almond milk

1 tablespoon coconut butter or coconut oil, optional

1 tablespoon raw honey

Cacao nibs to garnish, optional

Add all ingredients to an upright blender and puree until completely smooth. The mixture is extremely thick and you may need to stop the blender and scrape down the sides to get it moving. Pour into glasses and garnish with cacao nibs.

Amy Chaplin is a chef and recipe developer in New York City. Her cookbook At Home in the Whole Food Kitchen came out this fall. She blogs at amychaplin.com.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1ABZiaI