Posts from — February 2010

So have you been hearing about quinoa (keenwah) lately?  It seems to be getting a ton of recent media coverage as a terrific seed/grain even though it’s been around for thousands of years.

Quinoa is a gluten-free grain related to spinach and beets.  It boasts all 9 essential amino acids (a fabulous choice for vegetarians seeking a complete protein!).  It’s great for heart health and is packed with vitamins and minerals, namely magnesium which is especially critical if you suffer from high blood pressure or migraine headaches.

Check out this video on how2heroes.com and learn a terrific recipe for quinoa!

If you’re ready to be grossed out – truly – take a look at this recent effort by the New York City Health Department to deter people from drinking sugary sodas.

Canned beans can be an excellent addition to your pantry.  They’re full of fiber, rich in nutrients, and you can eliminate most of the sodium in the canned versions by draining and rinsing the beans before using them. 

Enjoy this recipe for Bean Puree.  Serve it with chicken or fish, on toasted whole wheat bread, as a topping on a baked potato, or as a condiment on a sandwich.

1/4 cup olive oil

1/2 cup onion, chopped

1/4 cup celery, chopped

1 clove garlic, minced

2 tsp dried herbs (sage, thyme or rosemary)

Two 15-oz cans beans (pinto, great northern, garbanzo, cannellini, black…), drained and rinsed

1 cup low-salt vegetable broth

Heat oil in a large, heavy saucepan over medium-high heat; add onion, celery, garlic, and dried herbs.  Reduce heat to low and saute until vegetables are tender, about 5 minutes.  Increase heat to high and add beans and broth; bring to a boil.  Reduce heat to low; cook until almost all liquid is absorbed, stirring often, about 20 minutes.  Puree mixture in processor.

Enjoy!

The phrase “all natural” is appearing on the packaging for more and more food products every day.  Such claims can be very compelling, but the astute shopper still needs to check out the nutrition label.  Products labeled “natural” or “organic” can still be full of sugar, fat and preservatives.

Here are a few points to consider as you roam up and down those aisles:

1. Bonnie Taub-Dix, MA, RD, CDN, national spokesperson for the American Dietetic Association, explains that when selecting free roaming or free range animal products, consumers are being told that the animal had access to open space not that the animal necessarily spent time outdoors.

2. Be sure to read the label on all those Low-Fat and Fat-Free products.  When fat is removed, food manufacturers often add high amounts of salt and/or sugar in order to make up for the changes in flavor and texture.  Sometimes that lower fat version may have more calories and junk than the original!

3. The pricey drinks we see now containing green tea, acai, pomegranate, etc. are often full of sugars and artificial sweeteners.  Instead, go to the source.  In season, a real pomegranate has greater nutritional benefits and is far cheaper than the beverage.  In general, when choosing between a juice that most likely contains added sugar and little fiber and an actual piece of fruit, go for the fruit itself.  You’ll get fiber, a greater feeling of fullness and fewer calories.

4. Granola – I do love the stuff, but check the label.  Most brands are marketed as all natural but are loaded with sugar, fat and calories – especially when you make note of the suggested serving size (often a mere quarter-cup!).  Instead go to the source once again.  Pick up some oatmeal and prepare it at home with fresh fruit or nuts.

5. Two more tricky ones – David Katz, MD, MPH, FACPM, FACP, cofounder and director of the Yale-Griffin Prevention Research Center, explains that some pasta sauces “have higher concentrations of added sugar than ice cream toppings” and that some breakfast cereals “have a higher concentration of salt than potato chips”.

So, read the labels to confirm or deny the “all natural” marketing language you find on food packaging.  You might surprise yourself.