Superfoods: Nutrient Powerhouses

Superfood {soo-per food}: A real, minimally processed food that is rich in vitamins, minerals and other nutrients. Superfoods are nutrient dense, which means they contain good sources of multiple nutrients for minimal calories.
Brightly colored fruits and vegetables, nuts, seeds, beans, and aromatic and brightly colored herbs and spices are all considered superfoods.
Superfoods slow the aging process, and fight against and prevent diabetes, obesity, wrinkles, and degenerative diseases. They regulate metabolism, lower cholesterol and blood pressure, and protect against heart disease and cancer. Superfoods protect organs from toxins and promote digestive health. They do all these things by fighting oxidation, inflammation and toxins.
Eating a variety of superfoods will help you maintain weight, fight disease and live longer. They can also put you in a better mood!

Remember that no food, no matter how “super” can stand alone or replace a well-rounded healthy diet.

“Fifty to seventy percent of suffering could be eliminated by what people eat and how they move.”~ Nutritionist Elizabeth Somer

Make Your Veggies More Exciting…Roast Them!

We all know that vegetables are good for us, and that we need to eat lots of them. The recommendations are that adults eat 4 to 5 servings a day. Vegetables provide vitamins, minerals, and fiber, as well as antioxidants and phytonutrients. These nutrients help protect against damage from oxidation, inflammation, and toxins, which can cause heart disease, diabetes and cancer.

However, sometimes vegetables can get a little boring. You know the feeling, where you just can’t face another salad or serving of steamed vegetables. It’s time for a new preparation method. Have you considered roasting vegetables?

Roasting vegetables is a great way to bring out the delicious and unique flavors that vegetables offer. It’s an easy cooking method that produces great results. The process is fairly straightforward. You simply combine vegetables with seasonings and olive oil or another healthy oil. Then you place them on a baking sheet and roast them in the oven. As they cook and get a little “char” on them, the flavors develop and the sweetness of the vegetables comes out. They don’t need a lot of attention while they are roasting, so your time is freed up to prepare the other items in your meal.

Here are some of my favorite roasted vegetable recipes for you to try. They are so delicious, you will want to eat all your veggies!

Roasted Cauliflower with Tahini Sauce

¼ cup extra virgin olive oil

4 tsp ground cumin

2 heads cauliflower, cored and broken into 1 ½” florets

Kosher salt and black pepper to taste

½ cup tahini

3 cloves garlic, smashed and minced into a paste

Juice of one lemon

-Heat oven to 500 degrees F. Toss together oil, cumin, cauliflower, and salt and pepper in a large bowl. Transfer to 2 rimmed baking sheets; spread out evenly. Bake, rotating pans from top to bottom and front to back, until cauliflower is browned and tender, 25-30 minutes. There should be a little char here and there.

Meanwhile, combine tahini, garlic, lemon juice and ½ cup water in a small bowl and season with salt. Serve cauliflower hot or at room temperature with tahini sauce.

From sugarlandmusic.com

Roasted Brussels Sprouts with Pecans

2 pounds Brussels sprouts trimmed and halved

1 cup pecans, roughly chopped

2 Tbsp olive oil

2 cloves garlic, finely chopped

Kosher salt and black pepper

Heat oven to 400 degrees F. On a large, rimmed baking sheet, toss Brussels sprouts, pecans, oil, garlic, ½ tsp. salt and ¼ tsp. pepper. Turn the Brussels Sprouts cut side down.

Roast until golden and tender, 20-25 min, depending on your oven. I cook mine until some have a little dark char in places.

From sugarlandmusic.com

Roasted Eggplant and Tomatoes With Parmesan Cheese

2 small eggplants, cut crosswise into 1/4-inch slices

6 medium plum tomatoes, cut crosswise into 1/4-inch slices

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

6 to 8 basil leaves, finely chopped, or about 1 teaspoon dried leaf basil

Fresh shredded Parmesan cheese

Spray a large shallow baking pan with olive oil spray or grease with olive oil. Heat oven to 425°.

In a large food storage bag or bowl, toss the sliced eggplant and tomatoes with the salt, pepper, olive oil, garlic, and basil.

Spread the sliced tomatoes and eggplant out in the prepared baking pan in a single layer (overlapping a little is okay, but if you’re stacking, use 2 pans.)

Bake the slices for 35 to 45 minutes, or until vegetables are nicely browned. Sprinkle with fresh Parmesan cheese.
Serves 4 to 6.

From southernfood.about.com

Fruit of the Month: Nectarines

Robin Quay, MS, RD, Sodexo Dietitian

A nectarine is a delicious summer fruit that looks like a peach, but it has a smooth skin instead of a fuzzy skin. In fact, a nectarine is genetically identical to a peach. The only difference is a recessive gene that determines whether or not the skin will be fuzzy.

Nectarines are bred to be smaller, firmer and sweeter than peaches. They are known for their intense flavor and juiciness. They can have yellow or white flesh, and can either be freestone, where the flesh separates readily from the pit, or clingstone, where the flesh clings tightly to the pit.

Nectarines can be used the same way as peaches. Sometimes, it’s advantageous to use nectarines in place of peaches in recipes. Since the skin of the nectarine is smooth, it’s not necessary to peel them for use in items like pies, cobblers and salads.

Nectarines are a good source of dietary fiber, vitamin A, niacin and potassium and a very good source of vitamin C. They contain more vitamin A and potassium than peaches. They are low in calories, containing about 70 calories each, and are fat and sodium free.  And of course, they contain antioxidants and anti-inflammatory properties which help reduce the risk of many chronic diseases. The antioxidants in nectarines are especially beneficial for maintaining healthy skin.

Virginia-grown nectarines are available from July-September.

For more information about nectarines, and for some recipes using them, visit these sites:

http://www.fruitsandveggiesmatter.gov/month/nectarine.html

http://www.wisegeek.com/what-is-the-difference-between-a-peach-and-a-nectarine.htm

http://www.uri.edu/ce/factsheets/sheets/peaches.html

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1962/2

http://www.101healthyrecipes.com/health-benefits-of-fruit/nectarine-fruit-facts-health-benefits-101.php

http://www.jerseyfruit.com/health_peaches.asp

 

The Whole Story About Whole Grains

Robin Quay, MS, RD Sodexo Dietitian

Over the past few years, foods made from grains have gotten a bad reputation. The general consensus is that they’re high in carbohydrates, which makes them unhealthy and contributes to weight gain. The truth is, grains provide energy from carbohydrates, as well as many important vitamins, minerals and phytonutrients, and about 6 servings a day fit nicely into a healthy meal plan. The problem is, people tend to eat too many, and the wrong kind, of grain foods.

Grain foods include bread, pasta, rice, cornmeal, oats, barley and other grains. The nutrition in them depends on what form they’re eaten-refined or unrefined. Unrefined grains are the whole grain. They contain the outside layer, or bran, the endosperm, and the germ. When grains are refined, the bran and germ are taken off, and only the endosperm is used.

Photo Credit: Inner Scientist

As far as health and nutrition goes, unrefined, or whole grains, are much better. The bran and germ contain fiber, vitamins, minerals, antioxidants, lignans, phenolic acids, phytoestrogens, and other phytochemicals. These nutrients have been shown to help reduce the risk of heart disease, diabetes and cancer, and they’re all packaged together in whole grains.

Refined grains contain only the endosperm, which is mostly just energy, or calories. In processing, thiamin, riboflavin, niacin, folic acid (which are B vitamins) and iron are added back, but clearly, not ALL the nutrients in whole grains are added back.

The problem is, finding whole, unrefined grains in the grocery store is difficult. The labels are confusing and misleading.  The product sounds good and healthy when it says multigrain, made with whole grain, stone ground, 7-grain, or contains whole grain (among others).    However, the foods labeled this way are not whole grain.

To be sure you are getting whole grain, it’s important to read the ingredients label. If the food is a whole grain food, it will say whole grain (name of grain), whole wheat, whole (other grain), stoneground whole (grain), brown rice, oats, or oatmeal (including old-fashioned oatmeal and quick-cooking oatmeal).  If you see the words wheat, wheat flour, semolina, durum wheat, organic flour, stoneground or multigrain (may describe several whole grains or several refined grains, or a mix of both), it’s likely that part of the grain has been removed. If the grains were whole, the manufacturer would say so. If you see the words enriched flour, degerminated (cornmeal), bran or wheat germ, the grain is definitely not whole.

From Healthy Life Bread

Reading labels takes time and energy.  However, the benefits of eating foods that provide the most nutrition make it worth it. I usually pick just one or two products at each shopping trip where I spend a lot of time reading labels and comparing. Once I find a product that is whole grain and that I enjoy, I stick with it. I buy the same bread or the same crackers each time I need them. That way, I don’t have to read labels on those products at each shopping trip.

Whole grains taste different than refined grains, but they still taste good.  Whole grains offer a more complex, rich and distinct flavor compared to refined grains like white bread and white pasta. For people that are used to mostly refined grains, it may take a few tries to appreciate the delicious nutty flavor of whole grains.

A diet rich in whole grains tastes great, makes you feel well, and has been shown to reduce the risk of heart disease, cancer and diabetes. Try to make more than half of the grains you eat each day be whole grains, so you can enjoy all the benefits of these nutritional powerhouses.

The federal government’s 2010 Dietary Guidelines for Americans notes that “Nutrients should come primarily from foods. Foods in nutrient-dense, mostly intact forms contain not only the essential vitamins and minerals that are often contained in nutrient supplements, but also dietary fiber and other naturally occurring substances that may have positive health effects…”

http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

http://www.cspinet.org/nah/wwheat.html

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf

http://www.wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains

http://www.cspinet.org/nah/05_06/grains.pdf

Fruit of the Month: Apriums and Pluots

Robin Quay MS, RD, Sodexo Dietitian

Apriums and Pluots are hybrids of apricots and plums. Apriums have more apricot; pluots have more plum. These fruits are not genetically modified, but carefully and lovingly naturally crossbred by fruit growers, who accelerate the natural selection process through hand pollination. These are relatively “new” fruits, and therefore, there’s no nutrition analysis of them, but it’s thought that their nutrition is a blend of plum and apricot nutrition. 

However, we know enough about fruits to know they are good for us. Fruits offer a variety of vitamins and minerals, and all fruits contain fiber and water. Both apricots and plums are good sources of vitamin C, and apricots are very good sources of vitamin A. The rich purples, reds and oranges that are characteristic of pluots and apriums indicate that they contain  phytonutrients that act as antioxidants and anti-inflammatories.

Pluots and apriums are sweeter than plums and apricots, and many have fun names like dinosaur egg and flavor grenade. They grow primarily in California and Washington, and are a wonderful addition to summer stone fruits. Look for them where you buy produce.

For more information about apriums and pluots, and for some recipes using these unique fruits, visit these sites:

http://www.fruitsandveggiesmatter.gov/month/pluot.html

http://www.npr.org/templates/story/story.php?storyId=106098949

Vegetable of the Month: Okra

Robin Quay, MS, RD, Sodexo Dietitian

Have you ever wondered why okra is so slimy? It’s because it contains high amounts of mucilage, a type of soluable fiber. Mucilage provides amazing health benefits. It stabilizes blood glucose by slowing down glucose absorption. It also traps excess cholesterol and toxins, and “escorts” them out of the body, which helps protect against cancer and heart disease.

Okra is a good or very good source of 13 essential vitamins and minerals, including vitamin K, folate, vitamin C, thiamin, magnesium, calcium, zinc, and the flavonoids beta-carotene, xanthin and lutein. Flavonoids function to reduce damaging oxidation and inflammation reactions. Okra is a low calorie, high nutrient food, with 1 cup of raw okra containing about 30 calories.

There are a couple of ways to minimize the slime factor associated with okra. The more it’s cut, the more slime, so when preparing okra, just trim the ends.  Also, avoid overcooking, as that tends to release more slime. Or, use slime to your advantage-it’s a great thickener for soups and stews.

For more information about this nutrient-packed vegetable, go to: http://www.fruitsandveggiesmatter.gov/month/okra.html

For some healthy okra recipes, go to: http://kblog.lunchboxbunch.com/2009/04/i-love-okra-vegan-recipes.html

 

Eat Your Fruits, Too!

Robin Quay, MS, RD, Sodexo Dietitian

I’m sure you all read the fabulous blog about eating vegetables, and therefore have a good understanding about the importance of phytonutrients in our diets to help reduce damage from oxidation and from chronic inflammation. Did you know that fruits are great sources of powerful phytonutrients as well?

Since oxidative damage and chronic inflammation are at the root cause of heart disease, diabetes, cancer, and even aging, it’s important to do everything we can to prevent and control these processes. A great way to do that is to eat a healthy, well balanced diet that includes lots of fruits. It’s recommended that we eat 1.5 – 2 cups of fruit each day. For more information about portion sizes of fruit, go to www.fruitandveggiesmatter.gov.

Many of the phytonutrients found in fruits are part of the compounds that provide their color, like the dark blues and purples in grapes and berries, and the bright red of watermelon. It’s good to eat an assortment of different fruits that are a variety of colors, as that helps ensure the intake of a wide range of nutrients.

It’s best to get nutrients from foods instead of supplements. Fruits contain naturally occurring substances-phytonutrients-that may protect against chronic disease, as well as the vitamins and minerals that are found in supplements.

Besides phytonutrients, fruits contain vitamins, minerals, fiber and water, which are all essential for good health. Although fruits may raise blood sugar a little more than vegetables, compared to most processed and refined foods, their effect on blood sugar is small. In fact, some fruits, like strawberries, have actually been shown to have a beneficial effect on blood sugar. Fruits are high in fiber, which has been shown to help keep sugar from being released into the blood too quickly. Plus, it’s thought that some phytonutrients may also help with blood sugar regulation.

So eat your veggies…and your fruits!

Eat Your Vegetables!

Robin Quay, MS, RD Sodexo Dietitian

We’ve heard it our whole lives, “Eat your vegetables!” But why? Why are vegetables so important?

It turns out that vegetables are nutrient powerhouses packed all kinds of amazing substances that protect you from chronic diseases.

Chronic inflammation and free radicals, caused by oxidation, are at the root of many diseases including heart disease, diabetes, cancer and even aging.

Both free radical formation and inflammation are normal metabolic responses in the human body. The problem is, due to many lifestyle choices, there’s too much of both, which leads to cell damage which causes disease.

Free radicals are overly reactive oxygen-containing molecules.  They are by-products of normal metabolism, but also come from toxins in the air, cigarette smoke, medications, radiation, hydrogenated fats, polyunsaturated fats, UV light, and stress. As free radicals travel through the body, they can damage any cell, anywhere. That damage can lead to heart disease, cancer, diabetes, aging and age-related disease.

Inflammation is caused by an immune system that is turned “on” all the time because of exposure to toxic and inflammatory substances in food, water, and air, as well as allergy-triggering substances, poor general health, use of medicines, poor diet, lack of exercise, stress, and hidden or chronic infections. Chronic inflammation is at the root of heart disease, obesity, diabetes, dementia, depression, cancer and rapid aging.

And guess what gets rid of free radicals and unwanted inflammation? Phytonutrients and antioxidants including flavonoids, carotenoids, glucosinolates, and omega-3 fatty acids …that are found in vegetables!!!

In order to get adequate phytonutrients and ward off unwanted free radicals and inflammation, you need to eat at least 2 cups of vegetables each day. The more you eat, and the more variety you eat, the more nutrients you’ll consume, which will provide more disease fighting power. If you can eat 3-4 cups a day, you’ll be even healthier. For more information on vegetable servings, go to http://www.fruitsandveggiesmatter.gov.

Plants contain thousands of phytonutrients, and they work together. It’s important to eat whole foods instead of taking individual supplements.

It looks like Mom was right. We really do need to eat our vegetables.

http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html

http://www.whfoods.com/

http://www.mnwelldir.org/docs/terrain/chronic_inflammation.htm

http://www.boost-immune-health.com/free%20radicals.html

http://thehive.modbee.com/node/13459