Nutrition News: Craft-Beer Labeling, Gluten Sensitivity, Healthier Checkout Lanes

Craft beer clarity

Pretty soon, when you order a craft beer at a chain restaurant or brewpub, you’ll know a lot more about its nutritional value and calorie count than you do now. The U.S. Food and Drug Administration has proposed new regulations that would require craft breweries to list nutritional information on the beers offered at chain eateries, specifying a December 2016 deadline. Although the new rules may be costly for small brewers to implement, many have embraced the move toward greater transparency, ABC15, in Arizona, reports. “Craft brewers would love ingredients to be listed as well … because that’s really what separates us as ‘craft,’” Mike Lawinski, owner of Fate Brewing Company, in Boulder, Colo., told the station, “and a lot of the bigger breweries are using GMO ingredients and high-fructose ingredients.”

Gluten sensitivity explained?

Are you sensitive to gluten (but not suffering from celiac disease) and sick of people around you thinking you’re just latching onto a fad? Now you can point to a new study, conducted by researchers at the University of Bologna, in Italy, that suggests that those who are gluten-sensitive may have elevated levels of an inflammatory protein called zonulin, NPR’s The Salt reports. Zonulin, which assists in the regulation of gut leakiness, helps protect us from harmful bacteria. For example, it triggers diarrhea to rid the body of germs in contaminated foods. The researchers also found that people who were gluten-sensitive were genetically predisposed to celiac disease, even though they didn’t have it. While further research is in order, scientists are currently working on a medication to safely regulate the production of zonulin and offer relief to those with gluten sensitivity.

Candy-free checkout lanes

Grocery shopping with kids who love candy (that is, pretty much any kids ever born) can be a tough go for parents trying to keep their progeny’s sugar consumption in check. Even if you make it successfully through the supermarket with only healthy items in your cart, there are heaps of colorfully packaged treats in the checkout lane — right at small people’s eye level — to contend with. However, sweet relief may be in sight. Stores are increasingly offering specially designated “healthy” or “family-friendly” checkout lanes that replace the junk food with nutritious items, like grab-and-go granola bars, trail mix, whole-grain crackers, dried fruit and nuts, Today reports. The healthy checkout lanes are “an easy and effective way to limit junk food for the whole family,” Madelyn Fernstrom, Today’s health and nutrition editor, notes. “Studies show that what you see is what you eat, so healthier choices on the shelf could make a difference.”

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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Fast and Easy Christmas Brunch

With all the pressures of the holidays, the last thing you need is a complicated brunch plan. These three dishes give you options from make-ahead to 10 minutes or less — without sacrificing flavor or healthy choices. Prep the quinoa squares or muffins the night before, then bake before brunch, or make breakfast nachos on the fly.

Apple, Cinnamon & Spice Quinoa Squares (pictured at top)
Serves: 16

1 cup uncooked quinoa
1 tablespoon ground cinnamon
1/2 teaspoon salt
1 apple, cored and cut into small pieces
1/2 cup chopped walnuts
1/2 cup dried cranberries
2 large eggs
2 cups almond milk
1/4 cup pure maple syrup
2 teaspoons pure vanilla extract
Sliced almonds, for topping

Preheat the oven to 350 degrees F. Lightly grease an 8-by-8-inch baking pan. In a small bowl, stir together the quinoa, cinnamon, salt, apples, walnuts and cranberries. Transfer to the greased pan. In the same small bowl, beat together the eggs, milk, maple syrup and vanilla. Pour over the quinoa mixture in the pan and top with sliced almonds; bake until set, about 1 hour. Let cool on a wire rack for about 15 minutes, then cut into squares.

Per serving: Calories 109.8; Fat 4.5 g (Saturated 0.4 g); Cholesterol 23.3 g; Sodium 113.9 mg; Carbohydrate 15.7 g; Fiber 1.6 g; Sugars 6.6 g; Protein 3.1 g

Jelly Doughnut Mini Muffins
Makes: 36

1 1/2 cups homemade or store-bought gluten-free flour blend
1/2 cup maple sugar, plus 2 tablespoons for coating
2 teaspoons baking powder
1 teaspoon ground cinnamon, plus 1 teaspoon for coating
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
3/4 cup almond milk, at room temperature
1/4 cup sunflower oil
1 teaspoon pure vanilla extract
1 large egg, at room temperature
1/4 cup seedless raspberry jam
2 tablespoons unsalted butter, melted, for coating

Preheat the oven to 350 degrees F and line a mini muffin pan with liners. In a large bowl, whisk together the flour, sugar, baking powder, cinnamon, nutmeg and salt.

In a small bowl, whisk together the milk, oil, vanilla and egg. Add to the flour mixture and whisk until combined. Fill each muffin cup halfway with batter, top with a dollop of jam in the center, then top with more batter to cover. Bake until a toothpick inserted in the center comes out clean, about 15 minutes.

Meanwhile, in a small bowl, stir together the remaining 2 tablespoons maple sugar and 1 teaspoon cinnamon. Remove the muffins from the oven and let cool for 5 minutes. Dip each first into the melted butter, then into the cinnamon sugar.

Per serving: Calories 46.7; Fat 2.4 g (Saturated 0.6 g); Cholesterol 6.9 g; Sodium 46.1 mg; Carbohydrate 6.1 g; Fiber 0.3 g; Sugars 1 g; Protein 0.5 g

Breakfast Chili Nachos
Serves: 4

One 15-ounce can black beans, rinsed and drained
1 cup salsa
Salt and pepper
4 large eggs, beaten
1 teaspoon unsalted butter
2 cups baked tortilla chips, for serving
1/4 cup shredded cheddar cheese, for serving
Avocado, chopped, for serving

In a small saucepan, heat the beans and salsa over medium heat until warmed through, about 5 minutes; season with salt and pepper if necessary. Smash some of the beans with a masher.

Meanwhile, melt the butter in a medium nonstick skillet over medium heat. Add the eggs and cook, stirring occasionally, until large curds are formed, about 2 minutes. Divide the chips among 4 plates and top with the warm beans, eggs, cheese and avocado.

Per serving: Calories 299.9; Fat 14.1 g (Saturated 3.4 g); Cholesterol 189.6 g; Sodium 619.9 mg; Carbohydrate 31.8 g; Fiber 7.7 g; Sugars 2.3 g; Protein 14.2 g

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

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7 Holiday Sides That Won’t Spoil Dessert — Fall Fest

A holiday meal is a true marathon, with one mouthwatering dish after the next — and you won’t want to miss a single one. This year, avoid the mistake of overexerting yourself in the earlier rounds so that you’re out of the running by the time that luscious fruit pie or chocolate cake hits the table. Pacing yourself and watching your portions are solid tactics for avoiding the notorious “food baby.” Another foolproof way to avoid going overboard at dinner is to rein in the sides. Classic dishes like full-fat creamed spinach and potatoes gratin are nice for the first few forkfuls, but they will leave you feeling too full — or worse, too ill — to enjoy the final round. Here are some lighter options that won’t spoil your appetite for dessert, but are by no means lacking in flavor.

Roasted Celery Root and Carrots (pictured at top)
This seasonal mix of hearty root vegetables will fit seamlessly into any holiday menu, whether you’re serving rack of lamb, prime rib or juicy spiral-cut ham. Use just a touch of paprika to add heat and complexity.

Kale and Cauliflower Casserole
Showcase in-season produce with a colorful medley of slow-cooked kale, tender cauliflower and mashed red potatoes. No need to overshadow the vegetables with a heavy cream sauce or breadcrumbs: Just a touch of Parmesan and sour cream will lend the casserole a celebratory feel.

Ham and Vegetable Gratin
Skip oily, monochromatic potato gratin this year and surprise your guests with Food Network Kitchen’s hearty alternative, loaded with carrots, peas, potatoes and juicy ham. If you’re planning on serving ham as the main course, even better. Simply reserve a few slices to chop and mix into this side dish.

Lemon Pepper Mushrooms
Fresh lemon zest, snipped chives and cracked black pepper are all you need to enhance tender button mushrooms for your holiday meal — and for merely 58 calories per serving. When shopping for the mushrooms, stick to pre-sliced. You’ll save yourself a ton of time when you eliminate tedious knife work from your to-do list.

Roasted Asparagus with Lemon Vinaigrette
Once again, lemon proves you don’t need a heavy cream sauce or handfuls of grated cheese to flavor vegetables. Melissa d’Arabian tops juicy roasted asparagus with a few spoonfuls of her bright and tangy lemon vinaigrette. The end result? A versatile side dish that’s just 112 calories per serving.

Healthy Creamed Swiss Chard with Pine Nuts
But of course there are ways to do cream sauce without pushing your meal into obscenely decadent territory. Food Network Kitchen’s reduced-fat cream sauce, pleasantly spiced with nutmeg, does wonders for earthy Swiss chard and red onion. Top the dish with a few toasted pine nuts for a satisfying crunch.

Whole Grain Biscuits
If you go the creamed vegetable route, you’ll need something to mop up the delectable sauce. Food Network Kitchen’s healthy whole-grain option is a great alternative to the refined flour biscuits that all too commonly fill our breadbaskets. Salt and pepper bring out the hearty richness of whole wheat in these biscuits, which have just 1 gram of sugar per serving.

For more celebratory sides, check out these recipes from our friends:

Feed Me Phoebe: Butternut Squash Gratin with Gruyere and Pistachios
The Lemon Bowl: Spinach and Artichoke Stuffed Mushrooms
Homemade Delish: Fennel and Potato Gratin
The Mom 100: Broccoli Rabe with Preserved Lemon
Napa Farmhouse 1885: Rye & Roasted Butternut Squash Dressing
Red or Green: Green Beans with Chipotle Butter
The Mediterranean Dish: Shrimp Bruschetta
The Wimpy Vegetarian: Fail-Proof Cheesy Mashed Potatoes
Elephants and the Coconut Trees: Lobster, Artichoke and Spinach Bake
Creative Culinary: Baked Mushrooms in a Parmesan Cream Sauce
FN Dish: 5 Indulgent Side Dishes to Deck Your Holiday Table

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Healthy No-Cook Mint Chocolate Fudge

Because I grew up in Korea, making fudge was not a family holiday tradition. However, I quickly learned from my friends that homemade fudge makes for a delicious and thoughtful gift. Traditionally, fudge consists of copious amounts of butter, milk, refined sugar and other flavoring agents, not to mention that the ingredients need to be boiled together in a pot. Now, what if I told you there’s a much easier and healthier way to prepare this delightful treat without sacrificing the rich and silky-smooth texture?

All you need is a food processor or blender. First, add the dried, unsweetened coconut flakes and process until they turn into a thick paste (this step requires some patience). The key is to pause and scrape down the sides frequently. This will prevent the processor or the blender from overheating. Once the coconut butter is formed, add in the rest of the ingredients and blend until smooth. All that’s left to do is to pour the batter into a pan.

While I used a loaf pan, feel free to use a different-sized pan depending on how thick you want your fudge to be.  I do suggest lining the pan with plastic wrap: Not only does it make cleanup a breeze, but also you can fold over the sides and press down to ensure the mixture is evenly distributed. Then, place the pan either in the refrigerator if you prefer a smoother, creamier consistency or in the freezer if you like your fudge hard. I hope this no-cook healthy mint chocolate fudge brings you joy and excitement during the holidays.

Healthy No-Cook Mint Chocolate Fudge
Yield: 12
Prep Time: 15 min

Ingredients:
2 cups dried, shredded, unsweetened coconut flakes
1/2 cup smooth almond butter
3/4 cup cocoa powder, unsweetened
3 tablespoons maple syrup
1/2 cup almond milk, plain, unsweetened
1 teaspoon peppermint extract
a pinch of sea salt

Method:

Place the dried coconut in the food processor or blender. Mix on high speed, scraping down the sides frequently, for about 10 to 15 minutes, or until a smooth, thick paste is formed. Pause occasionally, as the food processor may overheat.

Add in the rest of the ingredients to the processor or blender and process until thoroughly combined. The mixture should be silky-smooth. Add in more almond milk if necessary.

Pour the mixture into a small pan lined with plastic wrap (I used a loaf pan) and use a spatula to spread evenly. Place the container in the refrigerator or the freezer.

Per serving: Calories 133; Fat 11g (Saturated 1g); Sodium 20 mg; Potassium 59 mg; Carbohydrate 10g; Fiber 4g ; Sugars 4 g; Protein 4 g

 

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

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9 Healthy Stocking Stuffers

Instead of filling up stockings with junk and trinkets, aim for gifts that are fun, delicious, and have a health and fitness focus.

Bourbon-Spiked Peanut Butter

This gourmet version of peanut butter makes for a tummy-pleasing gift. It’s made with high-quality ingredients and has the same number of calories (and less sugar) than popular grocery-store brands.

Try: A Loving Spoon – Honey Vanilla Bourbon Peanut Butter

Reginald’s Homemade Bourbon Pecan Peanut Butter

Canned Cold-Brew

Give a cold, crisp and refreshing fair trade cold-brew with just a hint of pure cane sugar. This dairy-free offering from High Brew is free of artificial sweeteners and has only 20 calories per serving.

Try: High Brew Black & Bold

Cube Grater

This tiny grater is ideal for chocolate, ginger, citrus zest, cheese and spices. It’s compact and comes with a protective cover that can also serve as a measuring cup.

Try: Microplane Cube Grater

Gourmet Mustard

One of the healthiest condiments around! Mustard adds big flavor for a tiny number of calories and comes in a wide variety of flavors. Shop for artisanal versions like the perfectly spicy Wasabi from Stonewall Kitchen.

New Wave Bottle

Does someone on your list need to be better at hydrating? These gorgeous bottles have a unique shape and design for easy handling and cleaning (don’t worry, they still fit in a cup holder). You can also buy an infuser attachment to add the natural flavors of fresh fruit, herbs and vegetables.

Try: Square Bottle

Artisanal Jerky

Forget everything you know about highly processed and overly chewy jerky and give your favorite foodie some serious cured meat. Krave is low in fat and exploding with flavor. Their new artisanal flavors are made with high-quality ingredients and are free of nitrates, and the taste is out of this world.

Try: KRAVE Artisanal Cabernet Rosemary Beef Jerky

Homemade Vanilla Extract

This simple homemade version will top any store-bought brand. It’s perfect for the baker in your life.

 

DIY Flavored Salt

Make a batch of homemade salt to tuck into stockings, and don’t forget to save some as a gift to yourself. Experiment with flavors like Basil and Rosemary-Citrus.

 

Exercise Armband

This simple gadget is a game changer for exercise enthusiasts — it frees up your hands for those cardio workouts.

Try: Belkin Dual-Fit Armband

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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5-Ingredient Roasted Citrus-Brined Turkey Breast

If the thought of cooking a whole turkey for Christmas dinner scares you, consider roasting just a turkey breast. With its smaller size, cooking takes half the time, and it requires less room in your fridge and oven — a dream come true! You don’t have to worry about sumo wrestling it into submission or trussing, either. Carving it is a cinch. Marinating the turkey in fresh orange juice produces a juicy interior and crackly brown exterior with a delicately orange-infused, slightly sweet taste. The acidity of the citrus perks up the taste, while reducing the need for added salt. Cooking turkey with the bone in results in a juicier, more flavorful roast.

Ah, yes, the leftovers. Repurpose thinly sliced, fresh roasted turkey into sandwiches, wraps and entree salads paired with avocado, arugula and cranberries. If you’re doing the low-carb thing, simply tuck strips of turkey into lettuce cups and drizzle with Dijon mustard.

5-Ingredient Roasted Citrus-Brined Turkey Breast
Yield: 9 servings

Ingredients
2 large or 3 medium oranges (1 with zest finely grated, all oranges juiced)
Zest of 1 lemon
1 tablespoon fresh lemon juice
2 tablespoons chopped herbs, like thyme, parsley, sage or basil
1 tablespoon finely chopped shallots
1 bone-in, skin-on turkey breast (about 3 1/2 pounds)

Directions

Line a medium mixing bowl with a gallon-sized plastic zipper-lock freezer bag and fold over the top inch, forming a cuff. Add the zests and juices, 1 teaspoon kosher salt and a few turns of freshly ground black pepper.

Combine the herbs and shallots. Using your fingers, gently separate the turkey skin from the muscle, leaving a 1/2-inch border. Gently stuff the herbs and shallots under the skin. Place the turkey into the bag. Squeeze all the air out of the bag, seal tightly and refrigerate for two nights, rotating the bag on the second day to redistribute the marinade.

At 30 minutes prior to cooking, remove the turkey from the refrigerator and pour off the brine. Preheat the oven to 450 degrees F. Fit an oven-safe cookie-cooling rack in a sheet pan. Transfer the turkey to the rack. Rub the turkey with 2 teaspoons cooking oil and season on all sides with 1/4 teaspoon salt and pepper, leaving the turkey skin-side up. Place the turkey in the oven and immediately reduce the heat to 350 degrees F. Roast until the skin is browned and the temperature on an internal meat thermometer reads 155 degrees F when inserted into the thickest section of the turkey, about 1 hour 30 minutes. Remove from oven and tent with foil, as the temperature will continue to rise to 165 degrees F. Allow turkey to rest 15 minutes before slicing, to keep the juices inside the turkey.

Cook’s note: For easier cleanup, line the sheet pan with aluminum foil. Or you can add water to the pan after 30 minutes of cooking — just enough to fill the pan about 1/2 centimeter.

These numbers are tentative only. Calories, fat and cholesterol will likely be lower in final:

Per serving: Calories 215; Fat 11 g (Saturated 3 g); Cholesterol 96 mg; Sodium 155 mg; Carbohydrate 1 g; Fiber 0 g; Protein 32 g; Vitamin A 0% DV; Calcium 4% DV; Vitamin C 4% DV; Iron 15% DV

 

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

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7 Weight-Loss Mistakes You’re Likely Making

Trying to lose weight but having a tough time? Here are seven common roadblocks that often thwart progress.

1. You’re searching the Web.
It’s sad but true: The World Wide Web is filled with misinformation. Google the words “weight loss” and you’ll get over 220 million results. For reliable weight loss and fitness guidance, rely on credentialed sources like registered dietitians. To find a R.D. in your area, visit
www.EatRight.org.

2. You’re skipping meals.
It may seem counterintuitive, but trying to push off meals to “save” calories for later will backfire, leading to overeating later in the day. Stick to a schedule of properly spaced meals and snacks to avoid spiking and crashing energy levels.

3. You’re not cooking enough.
Meals prepared away from home have more sodium, fat and calories than what you can make at home, where you control the ingredients. Start cooking more and your waistline will thank you.

4. You don’t have a plan.
A little preparation will go a long way. Avoid impulse shopping (and impulse takeout orders) by taking the time to prep a simple weekly meal plan and shopping list.

5. You’re forgetting about exercise.
Setting realistic exercise goals (and sticking to them) is just as important as committing to changing your diet. Regular exercise will not only help burn calories but also promote increased lean body mass, which will also benefit your metabolism.

6. You’re still thinking less is more.
Not eating enough can sabotage successful weight loss. Serial dieters still want to revert back to slashing calories to shed pounds. The problem is that cutting back on energy (aka calories) dramatically will only bring metabolism to a screeching halt. The NIH defines too few calories as fewer than 1,200 calories per day.

7. You’re being too hard on yourself.
Sometimes the best way to stay on track is to deviate from your plan. Trying to completely avoid higher-calorie foods that you love can leave you bitter and frustrated — there’s nothing healthy about that! Allow yourself the occasional indulgence so that you maintain a healthy relationship with food.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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