Saturday, March 30, 2013
Thursday, March 28, 2013
Poached Halibut with Fennel and Cauliflower - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.
Ingredients:
- 1-1/2 lbs halibut, cut into 8 pieces
- 1 TBS fresh lemon juice
- 1TBS + 1 cup chicken or vegetable broth
- 1 medium sized onion, cut in half and sliced medium thick
- 1 large carrot, turned into 11/2 inch pieces
- 1-1/2 cups cauliflower florets, cut into quarters
- 1 medium sized fennel bulb, sliced medium thick
- 5 medium cloves garlic, pressed
- salt and black pepper to taste
- chopped fennel green tops for garnish
- Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
- Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
- Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
- Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
- Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
- Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.
- Brown Rice
In-Depth Nutritional Profile for Poached Halibut with Fennel and Cauliflower
Healthy Food Tip
What is the best tuna to buy?
I always like to recommend foods as close to their whole, natural forms as possible. Yet, in the case of tuna, it is difficult for me to stick with this principle 100% due to the types of fresh (and frozen) tuna most widely available in the marketplace and their relative risk of mercury toxicity.
Canned light tuna, ordinarily made from skipjack tuna, actually poses a substantially lower risk in terms of mercury exposure than fresh yellowfin or albacore tuna. So this type of tuna-canned light tuna-is the type that's best for you to buy if you want to eat tuna relatively often (for example, about one meal per week). If you are only interested in eating tuna about once per month, other options include yellowfin or albacore tuna (that is either fresh or frozen, troll or pole caught), which I would describe as having a medium mercury exposure risk. While from an ecological standpoint, I would rank these tuna as "best choices" most of us will probably want to consider the mercury and health risks right alongside of the ecological ones when deciding upon our food purchases.
While canned light tuna is my "best choice" recommendation when it comes to canned tuna, it's important to take a close look at the "canned light" label as skipjack, yellowfin, bluefin, and tongol can all be sold as "light" tuna. Skipjack is your best choice among these light tuna options for lowering your risk of mercury exposure.
I also recommend water-packed versus oil-packed tuna whenever you are buying canned tuna. In addition to questioning the quality of non-organic oils used in oil-packed tuna (and the unnecessary, lower-quality fat calories they provide), water-packed tuna, on average, contains a slightly higher omega-3 fat content than oil-packed tuna. However small it may be, it is yet another important benefit that it offers.
There are also more expensive, specialty brands of canned tuna available in the marketplace that may serve as a good option. Some of these specialty products give you better flavor and more omega-3 fatty acids due to higher-quality production methods.
They may also involve more sustainable fishing methods than many other forms of canned tuna.
Insight of the Day 3/28/13
Washington Irving
1783-1859, Author, Biographer, Historian, and Diplomat
Insight of the Day March 27, 2013
W. Clement Stone
1902-2002, Businessman, Philanthropist and Author
1902-2002, Businessman, Philanthropist and Author
Wednesday, March 27, 2013
Tuesday, March 26, 2013
Starting April 1st, 2013.......
Linda (Author of Linda's Voice Blog)
(March 2008) Linda's Voice: Update on my weight loss!
Linda's Voice: Update on my weight loss!: HERE IT IS NOW MARCH 4, 2008. I WILL HAVE BEEN AT THE GYM 2 MONTHS ON 3/14/08 AND ON MY DIET INCLUDING NATURAL VITAMINS FOR ABOUT 2 MONTHS ...
(Feb 2008) Linda's Voice: Update on my weight loss!
Linda's Voice: Update on my weight loss!: Okay today I have been with the Anytime Fitness Gym for one month. I have been going 4 times a week at 40 minutes each time. I have also b...
(Post from 2008 when I started to lose weight, etc. I am doing it again now because I gained 30 lbs back!) Linda's Voice: I joined the Gym after about 17 years!!! I hate t...
Linda's Voice: I joined the Gym after about 17 years!!! I hate t...: Well, after hearing Robert Kiyosaki keep on insisting we need to take care of our health and how health care system are costing us and benef...
Insight of the Day 3/26/13
Marcus Aurelius
121-180 AD, Roman Emperor and Philosopher
121-180 AD, Roman Emperor and Philosopher
Insight of the Day 3/25/13
Napoleon Hill
1883-1970, Author of Think and Grow Rich
1883-1970, Author of Think and Grow Rich
Sunday, March 24, 2013
I Love Asparagus!!!!!
The Latest News About Asparagus
What's New and Beneficial About Asparagus
- Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide. The speed at which these processes occur is typically referred to as "respiration rate." Compared to most other vegetables, asparagus has a very high respiration rate. At 60 milligrams of carbon dioxide release per hour per 100 grams of food (at a refrigerator temperature of 41˚F), this rate is five times greater than the rate for onions and potatoes; three times greater than the rate for lettuce and tomato; and twice as great as the rate for cauliflower and avocado. Asparagus' very high respiration rate makes it more perishable than its fellow vegetables, and also much more likely to lose water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase.
- You may have heard about two foods - chicory root and Jerusalem artichoke - that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Both chicory root and Jerusalem artichoke contain rich concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Researchers now know that asparagus belongs among the list of foods that contain inulin. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits.
- Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.
WHFoods Recommendations
Of all of the cooking methods we tried when cooking asparagus, our
favorite is Healthy Sauté. We think that it provides the greatest flavor
and is also a method that allows for concentrated nutrient retention.
To Healthy Sauté asparagus, heat 5 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add whole asparagus, cover, and Healthy Sauté for 5 minutes. Transfer to a bowl and toss with our Mediterranean Dressing. (See our 5-Minute Healthy Sautéed Asparagus recipe for details on how to prepare this dish.)
If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.
Health Benefits
Asparagus provides numerous health benefits including:
- Anti-inflammatory benefits
- Antioxidant protection
- Digestive support
- Anti-cancer support
Nutritional Profile
Asparagus contains a unique array of phytonutrients. Like chicory
root and Jerusalem artichoke, it is an important source of the digestive
support nutrient, inulin. Its anti-inflammatory saponins include
asparanin A, sarsasapogenin, protodioscin, and diosgenin. Flavonoids in
asparagus include quercetin, rutin, kaempferol and isorhamnetin. In the
case of purple asparagus, anthocyanins are also among asparagus' unique
phytonutrients. Asparagus is an excellent source of anti-inflammatory
vitamin K; and heart-healthy folate, vitamin C, and vitamin A (in the
form of beta-carotene). Asparagus is a very good source of
energy-producing vitamin B1, B2, and B3 as well as phosphorus;
heart-healthy potassium, vitamin B6 and dietary fiber;
antioxidant-promoting manganese and copper; and muscle-building protein.
Asparagus also contains a small amount of free-radical scavenging
vitamin E (about 1.0-1.5mg per cup).
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on asparagus.
Quick Black Bean Chili - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Chili is enjoyed even during the summer months, and this rich, hearty and flavorful version can be prepared in less than 30 minutes!
Ingredients:
- 1 medium onion, chopped
- 2 cloves garlic, minced or pressed
- 2 cups or 1 15 oz can (BPA-free) black beans
- 1 15 oz can diced tomatoes
- 1 TBS chili powder
- 1/2 cup cilantro
- Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
- Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes.
- Top with cilantro and serve.
Printer Friendly Version of Quick Black Bean Chili
In-Depth Nutritional Profile for Quick Black Bean Chili
Healthy Food Tip
What is rancidity?
Rancidity is a very general term and in its most general meaning, it refers to the spoilage of a food in such a way that it becomes undesirable (and usually unsafe) for consumption. When people say that a food has "gone bad," what they're usually talking about is rancidity. Most of the time, but not always, rancidity can change the odors or flavors of a food in such a way that it becomes very unpleasant to smell or taste.
While most any food can technically become rancid, this term applies particularly to oils. Oils can be especially susceptible to rancidity because their chemistry can make them exceptionally susceptible to oxygen damage. When food scientists talk about rancidity, they are often talking about a specific type of rancidity involving oxygen damage to foods, and this type of rancidity is called "oxidative rancidity." During the process of oxidative rancidity, oxygen molecules interact with the structure of the oil and damage its natural structure in a way that can change its odor, its taste, and its safety for consumption.
Insight of the Day 3/21/13
Audrey Hepburn
1929-1993, Actress and Humanitarian
Orange, Pineapple, Papaya Salad - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dessert tonight ...
This is a beautiful and refreshing fruit dish that takes only as much time as it takes to cut the fruit. And you can enjoy it as a salad or a dessert. Enjoy!
Ingredients:
- 1 medium sized pineapple, cut into 1-inch pieces
- 4 oranges, segments cut out from membrane
- 1 large papaya, cut into pieces
- 2 TBS sliced almonds
- Cut fruit and mix together.
- Sprinkle with sliced almonds.
In-Depth Nutritional Profile for Orange, Pineapple, Papaya Salad
Healthy Food Tip
What is resveratrol?
Resveratrol is a unique phytonutrient that is found in grapes,
cranberries, blueberries, peanuts, jackfruit, mulberries, bilberries,
lingonberries, and a wide range of other non-food plants including
flowers and trees. Most of the research on resveratrol has been done on
animals or in laboratory studies involving tissue extracts, and, for
this reason, scientists are not yet certain about the health benefits of
resveratrol for humans who consume ordinary amounts of
resveratrol-containing foods. However, there has been increasing
interest in this phytonutrient (technically called a polyphenol
phytoalexin) in relationship to the "French paradox," a situation in
which red wine drinking among French citizens has appeared to decrease
risk of heart disease, despite the alcohol content of the wine.
Resveratrol clearly functions in the body as an antioxidant nutrient,
and it also may have an important role to play as a phytoestrogen.
From a practical standpoint, your best way to increase intake of resveratrol is to include red grapes, along with other resveratrol-containing foods, in your diet on a more regular basis. Enjoying an occasional glass of red wine might also be in order, depending upon the advice of your physician with respect to alcohol intake. Remember that the resveratrol is concentrated in the skin of the grape, so don't waste your time peeling your grapes before you eat them. Also, non-alcoholic red wine appears to have as much resveratrol as its alcohol-containing counterpart, so you might want to consider adding this beverage to your diet if you would like to increase your intake of resveratrol.
If you do decide to try and increase your resveratrol intake by increasing your intake of grapes, here are a few quick ways to enjoy them:
- Choose red or purple grapes instead of green ones. Although green grapes contain resveratrol, they contain much less that the red or purple varieties.
- Frozen grapes are delicious as a snack treat.
- Serve stewed and spiced grapes with poached chicken breast for a light and healthy entrée.
- Grapes are a wonderful addition to any fruit salad. For an enhanced visual effect, consider using a few different varieties of grapes.
- Give your curries a fruity punch by including fresh grapes in the recipe.
- Add sliced grapes to mixed green salads.
- Serve an elegant, yet simple, snack of grapes and low-fat organic cheese.
Wednesday, March 20, 2013
Greek Salad - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
The chopped mint adds an unusual twist to this easy-to-prepare salad that is great for lunch.
Ingredients:
- 4 cups salad greens
- 2 TBS chopped mint
- 3 TBS crumbled feta cheese
- 2 TBS chopped olives
- 1/2 cup garbanzo beans
- 1 TBS extra virgin olive oil
- 1 TBS red wine vinegar
- sea salt and pepper to taste
- Combine first five ingredients.
- Toss with olive oil and vinegar, and add salt and pepper to taste.
In-Depth Nutritional Profile for Greek Salad
Healthy Food Tip
What is phytic acid and can it interfere with the absorption of iron from plant-based foods?
Phytic acid is a unique substance that serves as one of the primary storage forms for phosphorus in plants. It is composed of inositol-a B vitamin-like molecule-and six phosphorus-containing units. As part of the natural composition of plants, phytic acid is likely to have health benefits, even though research studies on these health benefits are still in the early stages. Phytic acid appears to have important antioxidant properties in certain circumstances when cells and tissue need protection from oxidation, and it also appears to have important anti-inflammatory properties.
Phytic acid is also one of the substances found in some plant foods that can bind together with non-heme iron and lower its absorption. While there is no question that phytic acid lowers absorption of non-heme iron, the degree to which absorption is lowered, and the practical consequences of this lowering, is a matter of some debate. Since we never absorb more than approximately 20% of the iron found in plants-even when those plants contain no phytic acid whatsoever-we would always be getting relatively small amounts of bioavailable iron from any single food within a plant-based diet.
Luckily, however, a very large number of plant foods can provide us with a small amount iron. About 50 of the World's Healthiest plant foods rank as "good," "very good," or "excellent" sources of iron! When all of these plant foods are combined together in a balanced diet, they typically end up providing a healthy supply of iron. In a single serving, any one of these foods will provide less than 10 milligrams of total iron, and therefore at most, only 2 milligrams of bioavailable iron. But remember that it's the combination of all foods that is important.
For all of the above reasons, I am not overly concerned about the impact of phytic acid on iron availability, even though it clearly lowers iron availability. I am not overly concerned because I do not think it makes sense to get sidetracked on any single food when it comes to our iron needs and how they can be met from a plant-based diet. In a plant-based diet like the Healthiest Way of Eating, what makes sense to me is to plan an overall diet that contains plenty of iron-containing foods, even when those foods also contain phytic acid. In other words, I think about iron as a mineral that we must count on our diet as a whole to provide. While the phytic acid levels in a food like one cup of quick-boiled spinach will definitely lower the absorption rate of its 6.5 milligrams of total iron (perhaps by 1 milligram), I believe that our lesser absorption of iron from this spinach is healthy and natural, provided that we balance our overall daily intake and make sure that this spinach is one of many iron sources.
Insight for the Day 3/20/13
"I must be willing to give up what I am in order to become what I will be.
Albert Einstein
1879-1955, Theoretical Physicist
This article below is a MUST KNOW before you start a business!
Ten things to be certain of before starting a business
(I have started a Linda's Pet Sitting Services and I am going to review my business!)
(I have started a Linda's Pet Sitting Services and I am going to review my business!)
Healthy Sauteed Seafood with Asparagus
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. And you get a full meal for only 254 calories! Enjoy!
Ingredients:
- 1 medium onion, cut in half and sliced medium thick
- 1 TBS chicken or vegetable broth
- 1 TBS minced fresh ginger
- 3 medium cloves garlic, chopped
- 2 cups fresh sliced shiitake mushrooms
- 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
- 1/4 cup fresh lemon juice
- 2 TBS soy sauce)
- 2 TBS mirin wine
- pinch red pepper flakes
- 3/4 lb cod fillet cut into 1 inch pieces
- 8 large scallops
- 8 large shrimp, peeled and deveined
- 1 cup cherry tomatoes cut in quarters
- 1/4 cup chopped fresh cilantro
- salt and white pepper to taste
- Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
- Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
- Add lemon juice, soy sauce, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
- Toss in tomatoes, cilantro, salt and pepper. Serve.
- Serve with Brown Rice
In-Depth Nutritional Profile for Healthy Sautéed Seafood with Asparagus
Healthy Food Tip
The Latest News About Asparagus
The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July. Asparagus is a perennial, an almost leafless member of the lily family. While approximately 300 species of asparagus have been identified, a relatively small number are consumed as food. By far the most commonly consumed species of asparagus consumed in the U.S. is Asparagus officinalis. The spears we buy in the store are actually the shoots from an underground crown of this asparagus species. It takes up to 3 years for crowns to develop enough to begin producing shoots, but once they do, they can prod uce for up to 20 years.
What's New and Beneficial About Asparagus
- Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide. The speed at which these processes occur is typically referred to as "respiration rate." Compared to most other vegetables, asparagus has a very high respiration rate. At 60 milligrams of carbon dioxide release per hour per 100 grams of food (at a refrigerator temperature of 41˚F), this rate is five times greater than the rate for onions and potatoes; three times greater than the rate for lettuce and tomato; and twice as great as the rate for cauliflower and avocado. Asparagus' very high respiration rate makes it more perishable than its fellow vegetab les, and also much more likely to lose water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase.
- You may have heard about two foods - chicory root and Jerusalem artichoke - that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Both chicory root and Jerusalem artichoke contain rich concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for cert ain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Researchers now know that asparagus belongs among the list of foods that contain inulin. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits.
- Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.
WHFoods Recommendations
Of all of the cooking methods we tried when cooking asparagus, our
favorite is Healthy Sauté. We think that it provides the greatest flavor
and is also a method that allows for concentrated nutrient retention.
To Healthy Sauté asparagus, heat 5 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add whole asparagus, cover, and Healthy Sauté for 5 minutes. Transfer to a bowl and toss with our Mediterranean Dressing. (See our 5-Minute Healthy Sautéed Asparagus recipe for details on how to prepare this dish.)
If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.
Health Benefits
Asparagus provides numerous health benefits including:
- Anti-inflammatory benefits
- Antioxidant protection
- Digestive support
- Anti-cancer support
Nutritional Profile
Asparagus contains a unique array of phytonutrients. Like chicory
root and Jerusalem artichoke, it is an important source of the digestive
support nutrient, inulin. Its anti-inflammatory saponins include
asparanin A, sarsasapogenin, protodioscin, and diosgenin. Flavonoids in
asparagus include quercetin, rutin, kaempferol and isorhamnetin. In the
case of purple asparagus, anthocyanins are also among asparagus' unique
phytonutrients. Asparagus is an excellent source of anti-inflammatory
vitamin K; and heart-healthy folate, vitamin C, and vitamin A (in the
form of beta-carotene). Asparagus is a very good source of
energy-producing vitamin B1, B2, and B3 as well as phosphorus;
heart-healthy potassium, vitamin B6 and dietary fiber;
antioxidant-promoting manganese and copper; and muscle-building protein.
Asparagus also contains a small amount of free-radical scavenging
vitamin E (about 1.0-1.5mg per cup).
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on asparagus.
Insight of the Day 3/19/13
Mary Kay Ash
1918-2001, Businesswoman and Founder of Mary Kay Cosmetics
Insight for the Day 3/18/13
Guy Kawasaki
Venture Capitalist, Author and Speaker
Saturday, March 16, 2013
Salmon, Cucumber, Dill Salad - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Salmon, especially Chinook (king) salmon, is a great way to add more of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!
Salmon, Cucumber, Dill Salad
Prep and Cook Time: 20 minutes
Ingredients:
In-Depth Nutritional Profile for Salmon, Cucumber, Dill Salad
Healthy Food Tip
Polysaccharides are the largest of the carbs, and typically contain hundreds of monosaccharides connected together in various ways. One common way of connecting large numbers of monosaccharides together is in the form of starch. They are polysaccharides in which the simple sugars have all been connected together in a similar type of way. There are also large groups of "non-starch" carbohydrates. These "non-starch" polysaccharides include cellulose and the "hemicelluloses" (pectins, gums, xylans, and mucilages).
Both types of polysaccharides-starch and non-starch-have important roles to play in our health. The starches serve primarily as an intermediate form of energy. Since they are large molecules of linked simple sugars, they take time to break down and absorb. That makes them a little easier on our blood sugar levels while still providing for some quickly accessible energy. Starches from food can also be stored in our muscles and liver as energy reserves.
One category of starches-called resistant starches-has become a topic of special interest in nutrition. These starches are called "resistant" because they resist breakdown in the digestive tract and often survive passage all the way to the large intestine. Once they arrive at that destination, they are often converted by large intestine bacteria into other molecules (like short chain fats) that can be used by the cells of the large intestine for energy and other purposes.
The non-starch polysaccharides have an equally important role to play in our health. While scientists do not yet understand the role of these non-starch polysaccharides to the same extent as their fellow starches, it is clear that they play important roles in our immune function, our digestive function, and our detoxification system.
Many of the World's Healthiest Foods contain starches, resistant starches, and non-starch polysaccharides as well. You'll find some key non-starch polysaccharides in the World's Healthiest fruits, as well as in flaxseeds, pumpkin seeds, potatoes, corn, and beets. Resistant starches are present in the many of the World's Healthiest grains, legumes, and vegetables. Excellent sources of starches among the World's Healthiest Foods include grains, legumes, and root vegetables.
If you don't know what to serve for dinner tonight ...
Salmon, especially Chinook (king) salmon, is a great way to add more of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!
Ingredients:
- 11/2 lbs salmon filet, cut into 4 pieces, skin and bones removed
- 1 TBS Dijon mustard
- 1/2 TBS honey
- 1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds scooped out, diced in ½ inch cubes
- 1 large ripe fresh tomato, diced
- 1 medium ripe, but firm avocado, diced in 1/2-inch cubes
- 2 TBS chopped fresh chives (or 2/3 tsp dried chives)
- 3 medium cloves garlic, pressed
- 11/2 TBS chopped fresh dill (or 11/2 tsp dried dill weed)
- 1 + 2 TBS fresh lemon juice
- 1 TBS extra virgin olive oil
- salt and cracked black pepper to taste
- Press garlic and let sit for 5 minutest to bring out its health-promoting properties.
- Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
- Rub salmon with 1 TBS fresh lemon juice, salt, and pepper.
- While pan is heating, mix together cucumber, tomato, avocado, chives, garlic, and dill in a bowl and set aside.
- Whisk together 2 TBS lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
- Place salmon on hot pan and cook for about 7 minutes, depending upon thickness. Combine honey and mustard and coat salmon during last 2 minutes of cooking.
- Divide cucumber mixture between 4 plates and serve with salmon.
In-Depth Nutritional Profile for Salmon, Cucumber, Dill Salad
Healthy Food Tip
What foods contain polysaccharides, and how do they impact our health?
Polysaccharides are the largest of the carbs, and typically contain hundreds of monosaccharides connected together in various ways. One common way of connecting large numbers of monosaccharides together is in the form of starch. They are polysaccharides in which the simple sugars have all been connected together in a similar type of way. There are also large groups of "non-starch" carbohydrates. These "non-starch" polysaccharides include cellulose and the "hemicelluloses" (pectins, gums, xylans, and mucilages).
Both types of polysaccharides-starch and non-starch-have important roles to play in our health. The starches serve primarily as an intermediate form of energy. Since they are large molecules of linked simple sugars, they take time to break down and absorb. That makes them a little easier on our blood sugar levels while still providing for some quickly accessible energy. Starches from food can also be stored in our muscles and liver as energy reserves.
One category of starches-called resistant starches-has become a topic of special interest in nutrition. These starches are called "resistant" because they resist breakdown in the digestive tract and often survive passage all the way to the large intestine. Once they arrive at that destination, they are often converted by large intestine bacteria into other molecules (like short chain fats) that can be used by the cells of the large intestine for energy and other purposes.
The non-starch polysaccharides have an equally important role to play in our health. While scientists do not yet understand the role of these non-starch polysaccharides to the same extent as their fellow starches, it is clear that they play important roles in our immune function, our digestive function, and our detoxification system.
Many of the World's Healthiest Foods contain starches, resistant starches, and non-starch polysaccharides as well. You'll find some key non-starch polysaccharides in the World's Healthiest fruits, as well as in flaxseeds, pumpkin seeds, potatoes, corn, and beets. Resistant starches are present in the many of the World's Healthiest grains, legumes, and vegetables. Excellent sources of starches among the World's Healthiest Foods include grains, legumes, and root vegetables.
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Friday, March 15, 2013
YUMMM this looks so good I am going to try it tonight!
Curried Chicken Over Spinach - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a great tasting dish that requires little work. The curry coconut complements the flavor of spinach and you can easily include more vegetables. Just increase the amount of sauce slightly and add along with the bell peppers.
Curried Chicken Over Spinach
Prep and Cook Time: 30 minutes
Ingredients:
In-Depth Nutritional Profile for Curried Chicken Over Spinach
Healthy Food Tip
The next factors are heat and light. Since both of these factors can also speed up the rancidity process, protection from heat and light are also important when it comes to your food oils. With respect to light, your best bet is to purchase oils in bottles made from darker (tinted) glass (usually dark brown or dark green glass). You'll also want to store your oils in a cabinet that is lightproof. With respect to heat, many oils are best kept in the refrigerator where the temperature remains continuously low. (I will explain in a moment why I do not believe refrigeration is necessary for extra virgin olive oil, but why I still believe it is very important to store this oil in a cool spot.) Protecting your food oils from light and heat is a moment-by-moment process. For example, it means paying attention to the spot you place a bottle of oil when using it in a recipe. You never want to place it directly next to or above a stove that is turned on due to the increased risk of damage from heat. You also want to take the trouble of capping the bottle whenever you are not pouring oil from it.
The chemical composition of an oil is also a key factor in the risk of rancidity. Here the basic principles involve saturated and unsaturated fat. The more saturated fat contained in an oil, the less susceptible it is to rancidity. The greater the amount of unsaturated fat in an oil, the more likely it is to become rancidity. Since the healthiest plant oils are all highly unsaturated, they are especially susceptible to rancidity.
Some unsaturated oils, like extra virgin olive oil, are a little less susceptible to rancidity because a larger amount of their unsaturated fat falls into a special category called "monounsaturated." Extra virgin olive is about 75% monounsaturated, which is somewhat unusual for a plant oil. Plant oils usually have more polyunsaturated fat than monounsaturated fat, and that is one reason why they are particularly susceptible to rancidity. While the highly monounsaturated nature of extra virgin olive oil doesn't mean that you can forget about the issue of rancidity, it does mean that this unique oil is a little more stable than oils that have much fewer monounsaturates.
Both omega-3 and omega-6 fatty acids are always polyunsaturated. When it comes to plant oils, if you are trying to make sure that your diet contains an ample supply of omega-3s, you are always at the greatest risk for rancidity. Flaxseed oil, for example, contains about 15 grams of alpha-linolenic acid per ounce. Alpha-linolenic acid is a polyunsaturated omega-3 fatty acid not found in a wide variety of foods, and it's the basic building block for all other omega-3 fatty acids. Many food scientists look upon the alpha-linolenic acid found in flaxseeds oil as the most delicate part of its composition that needs to be protected from oxidative rancidity. In a case like flaxseed oil, where the chemical composition of the oil places it at great risk for rancidity, it's best to avoid any type of heating at temperatures above 150°F (66°C) and to store the oil in the refrigerator.
Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a great tasting dish that requires little work. The curry coconut complements the flavor of spinach and you can easily include more vegetables. Just increase the amount of sauce slightly and add along with the bell peppers.
Ingredients:
- 3 boneless, skinless chicken breasts cut into bite sized pieces (6oz each)
- 1 1/2 cup chicken stock
- 3 cloves garlic, sliced
- 1 TBS fresh ginger chopped, or 1/2 tsp dried
- 1/2 tsp turmeric
- 1 tsp curry powder
- 1 medium sized onion, cut in half and sliced
- 1 medium sized red bell pepper julienne about 1 inch long
- 1/2 cup coconut milk, make sure it is mixed well before using
- 4 bunches fresh spinach
- salt & white pepper to taste
- Bring water to a boil for spinach. While water is coming to a boil, cut chicken into bite sized pieces. Healthy Sauté onion in a medium sauté pan over medium low heat for about 5 minutes stirring frequently. Add garlic and fresh ginger and continue to sauté for another minute. Add turmeric, and curry and mix well. Add stock, chicken, and coconut milk. Simmer for 5 minutes and add bell peppers and other vegetables you desire. Cook until chicken is done, about another 5 minutes.
- While chicken is cooking, cut ends off the bunch of spinach all at once. Don't bother trying to do it one stem at a time. It will take you too long and it is not necessary. Rinse spinach well and drop into boiling water for just 1 minute. Strain and press dry. Season with salt and pepper.
- Place spinach on plates and top with chicken mixture.
- Minted Carrots
In-Depth Nutritional Profile for Curried Chicken Over Spinach
Healthy Food Tip
What factors can cause an oil to become rancid?
Many factors can affect the tendency of an oil to become rancid.
The first is too much exposure to air. Since oxidative rancidity is the
most likely kind of rancidity to affect your food oils, you always want
to keep those oils in bottles that are tightly capped. (A tightly capped
bottle will help prevent your oil from being unnecessarily exposed to
oxygen.)
The next factors are heat and light. Since both of these factors can also speed up the rancidity process, protection from heat and light are also important when it comes to your food oils. With respect to light, your best bet is to purchase oils in bottles made from darker (tinted) glass (usually dark brown or dark green glass). You'll also want to store your oils in a cabinet that is lightproof. With respect to heat, many oils are best kept in the refrigerator where the temperature remains continuously low. (I will explain in a moment why I do not believe refrigeration is necessary for extra virgin olive oil, but why I still believe it is very important to store this oil in a cool spot.) Protecting your food oils from light and heat is a moment-by-moment process. For example, it means paying attention to the spot you place a bottle of oil when using it in a recipe. You never want to place it directly next to or above a stove that is turned on due to the increased risk of damage from heat. You also want to take the trouble of capping the bottle whenever you are not pouring oil from it.
The chemical composition of an oil is also a key factor in the risk of rancidity. Here the basic principles involve saturated and unsaturated fat. The more saturated fat contained in an oil, the less susceptible it is to rancidity. The greater the amount of unsaturated fat in an oil, the more likely it is to become rancidity. Since the healthiest plant oils are all highly unsaturated, they are especially susceptible to rancidity.
Some unsaturated oils, like extra virgin olive oil, are a little less susceptible to rancidity because a larger amount of their unsaturated fat falls into a special category called "monounsaturated." Extra virgin olive is about 75% monounsaturated, which is somewhat unusual for a plant oil. Plant oils usually have more polyunsaturated fat than monounsaturated fat, and that is one reason why they are particularly susceptible to rancidity. While the highly monounsaturated nature of extra virgin olive oil doesn't mean that you can forget about the issue of rancidity, it does mean that this unique oil is a little more stable than oils that have much fewer monounsaturates.
Both omega-3 and omega-6 fatty acids are always polyunsaturated. When it comes to plant oils, if you are trying to make sure that your diet contains an ample supply of omega-3s, you are always at the greatest risk for rancidity. Flaxseed oil, for example, contains about 15 grams of alpha-linolenic acid per ounce. Alpha-linolenic acid is a polyunsaturated omega-3 fatty acid not found in a wide variety of foods, and it's the basic building block for all other omega-3 fatty acids. Many food scientists look upon the alpha-linolenic acid found in flaxseeds oil as the most delicate part of its composition that needs to be protected from oxidative rancidity. In a case like flaxseed oil, where the chemical composition of the oil places it at great risk for rancidity, it's best to avoid any type of heating at temperatures above 150°F (66°C) and to store the oil in the refrigerator.
Insight of the Day 3/14/13
Mark Victor Hansen
Speaker and Author
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