Weekly Wisdom -Love pumpkin pie?

November 21, 2011
Sherri Meyer, MG Registered Dietitian,

Love pumpkin pie? Good news!
Pumpkin is one of the best sources of plant pigments carotenoid & lutein (important for eye health), fiber & potassium.
How to ensure your pumpkin pie is more healthful….

  • Use plain canned pumpkin
  • Use nonfat evaporated milk.
  • If purchasing your crust, be sure it does not contain trans fat. 

December featured recipe: Argula, orange, pomegranate, & goat cheese salad

10-12 servings

3/4 cup — extra virgin olive oil
1/4 cup — fresh lemon juice
2T — thawed frozen orange juice concentrate
3/4 tsp — coarse salt
1/2 tsp — freshly ground black pepper
5 — oranges
14 oz — arugula
3/4 cup — pomegranate seeds or dried cranberries
1 — 5 1/2 oz pkg soft fresh goat cheese, crumbled (about 1 cup)
1/3 cup — finely chopped red onion


  1. Whisk first 5 ingredients in bowl to blend.
  2. Cut off peel and white pith from oranges.
  3. Cut oranges into 1/4 to 1/2-inch thick rounds. Cut each round into quarters.
  4. Toss arugula with just enough dressing to coat.
  5. Top with orange pieces, pomegranate seeds, goat cheese, onion.
  6. Drizzle with more dressing.
 

The world’s 7 most powerful foodie list

November 9, 2011
Sherri Meyer, MG Registered Dietitian,

Forbes magazine, the king of “World’s most powerful people” has released “The World’s 7 Most Powerful Foodie List.”
Not surprisingly this list includes favorites such as: Michael Pollan, Mark Bittman, & Marion Nestle.  Advocates like Ken Cook (the Environmental Working Group) & newcomer Michelle Obama are also included.  What may surprise you is the Head of Grocery at Wal-Mart; Jack Sinclair is also included on the list.  Whether you are a Wal-Mart lover or hater there is no denying the power of Wal-Mart on this nation’s food supply.

Check out this link and see what you think.  I would love to hear your comments!

Trash Talk – Try these fruits and veggies

November 8, 2011
Leslie Phillips, President & COO

In search of fall LOCAL fruits + veggies? Try these.

  • Apples
  • Beets
  • Kale
  • Sweet Potatoes
  • Spinach
  • Swiss Chard
  • Bok Choy
  • Radishes
  • Turnips

And when they start to look tired, think:
SOUPS, STIR FRY, CASSEROLES
Don’t let good food end up in the trash!

 

Weekly Wisdom -3 pillars that make a difference

November 7, 2011
Sherri Meyer, MG Registered Dietitian,

3 pillars that make a difference: make the right food choices, be physically active & don’t smoke

  • Prevent 80 % of heart disease, 90 % of diabetes & 70% of stroke by following these
  • Simply eat less red meat, sweets, refined grains, salt & fewer sugary beverages
  • Eat more fruits, vegetables, beans & whole grains
  • Choose small portions of fish, poultry & low fat dairy

Weekly Wisdom – 6 healthy foods to add to your diet

November 3, 2011
Sherri Meyer, MG Registered Dietitian,

Trying to eat healthier?
6 foods to add to your diet:

  • Greek yogurt. The extra protein helps you feel full longer.
  • Quinoa. A good source of fiber & amino acids.
  • Spinach.
  • Walnuts. Loaded with Omega 3 fatty acids.
  • Steel cut oats.
  • Sweet potato. Rich in heart healthy Vitamin A.
  • Vegetarian chili. Capsaicin fights inflammation…..risk factor for chronic disease.

 

Huitlacoche

October 31, 2011
Denise Simmons, Corporate Chef

While working at an account a few days ago, an employee, Mario, showed me something I'd heard about, but never actually seen-huitlacoche (pronounced wee-tlah-KOH-cheh).  It's a fungus that grows naturally on corn. Although American farmers view the fungus as a disease (it's known as 'corn smut') and take steps to prevent it from occuring, Mexicans view the fungus as a delicacy and enjoy it prepared in various dishes, or as a filling for tacos or tamales. I think of it as the mexican version of truffles.

Huitlacoche is pretty funky looking, and I wasn't brave enough to try it raw.  Mario said his favorite way to serve it is in a cream sauce.  Anyone seen or tried it before?  How was it prepared?  Did you like it?

Here is more information about it, courtesy of Gourmet Leuth (see article below)

Photo courtesy of uteart on Flickr

 



Huitlacoche History - Blight Or Delicacy?

The Aztec named this dark growth found on corn huitlacoche which translates (rather bluntly and literally) to "ravens excrement". Although the name provided is not overly appetizing the Aztec's fashioned the fungus into dishes of crepes, soups, and tamales.

American farmers call it "smut" and "devil's corn" and consider it a disease to be irradiated. The peoples of Mexico as well as the American Hopi Indians consider the fungus a delightful delicacy.

According to Betty Fussell in her book The Story of Corn, the Hopi call the corn fungus nanha and collect when it is young and tender, par boil it for 10 minutes then sautéd in butter until crisp.

The Zuni Indians call the corn fungus corn-soot and say it symbolizes the "generation of life".

The French call it goitre du mais. It is unclear if it is eaten in France.

Today in Mexico the product is actually cultivated each season providing an ample supply to be eaten fresh, then frozen and canned. While the product is not easy to find in the U.S. most typically it can be purchased canned.

Another interesting story told by Ms. Fussell is that of a dinner presented by the James Beard House in New York City in 1989. The purpose was to give Americans a tasting of the corn smut but with a new name "Mexican Truffle". The menu was created by Josefina Howard of Rosa Mexicano restaurant and included huitlacoche appetizers, soup, crepes, tortilla torte, and even an huitlacoche ice cream.

Coconut oil gave me back my brain

October 25, 2011
Sherri Meyer, MG Registered Dietitian,

Recently during a nutrition presentation on types of fats, several of the participants expressed confusion regarding coconut oil.  Though we traditionally think of only animal fats as being saturated, coconut (and palm) oil are tropical (plant) oils that are high in saturated fat.  Hence, the confusion, a plant oil high in saturated fat…good or bad.  It was quite timely that appforhealth (a website written by two well qualilifed RD’s) published this summary on coconut oil.  So if you are interested to learn where coconut oil falls in the health spectrum, read below.

“The healthiest oil on earth!”  “Rich in medium-chain fatty acids.”  “Stimulates your metabolism.” “Coconut oil gave me back my brain.”
“The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.” …Organic Facts website
If you believe the coconut oil websites, you’d think that the nut oil is the elixir of life.  It will do everything for you…and then some.  Food manufacturers are responding as coconut oils and coconut oil-containing foods are hitting supermarket shelves in record numbers.
But is it really all that?  Could it be better than extra virgin olive oil, which has thousands of studies that prove it’s heart-healthy?  When most foods are billed as cure-alls, it rarely pans out, so I thought I needed to investigate the research on coconut oil and share what I found.

Here are some facts: coconut oil is primarily saturated fat, like palm and palm kernel oil. In fact, 91 percent of the fat in coconut oil are comprised of artery clogging saturated fats.  Butter is ….sat fat, lard is…Considerably more saturated that, um…butter, palm or lard.  Lsat time I don’t anticipate, lard was not part of a heart healthy diet.  Saturated fat, as you know, raises risk for heart disease as well as type 2 diabetes and much more.
Source from appforhealth
There are two main types of coconut oil: refined and virgin.  Virgin coconut oil (VCO) is better because like EVOO, it provides anti-inflammatory phytonutrients that may help reduce risk for heart disease.  Refined coconut oil, the type used in most food products that contain coconut oil, is just a functional saturated fat that the food industry now uses because it can no longer use the solid-at-room-temperature trans fats.  The two main types of highly saturated fats that have replaced trans fats in the food supply are palm and coconut oils because they provide some of the same properties of trans fats.
Some studies do suggest that VCO is not as unhealthy as you’d expect from the high amount of saturated fat it provides. Laboratory research shows that VCO is rich in beneficial phytonutrients that may help temper inflammation and act as potent antioxidants. While VCO is antioxidant-rich, refined coconut oil is not.
Bottom line: Coconut oil is a saturated fat that you can enjoy in moderation but probably shouldn’t be the primary fat in your diet…until more clinical studies suggest otherwise. (Currently, there’s about 6,000 published research studies about olive oil and 1,300 on coconut oil, so don’t discount other vegetable oils that have reams of research proving their healthfulness.)
I use coconut oil spread and VCO on occasion when cooking, as they are perfect for several recipes I make.  However, I also use EVOO, peanut oil, sesame oil, avocado oil, walnut oil and several other oils (all virgin) as I believe that like all plant-based foods, eating a wide variety of them is the best way to achieve optimal health.

See the comparison of dietary fats here

Cast Iron

October 24, 2011
Denise Simmons
, Corporate Chef

I made it very clear early on in life that I wanted to be a chef.  As a result, my family started buying really nice kitchen stuff for me for birthdays & Christmas.  I have almost a full set of Calphalon cookware.  It’s great stuff!  But truth is I don’t use it much.  For many years, I didn’t use it because I didn’t cook at home.  Now I don’t use it because I have something I like better, something that can be used for just about anything I need to cook: a good old cast iron skillet.  It’s been around for a while, handed down from grandma to mom to me, and has been seasoned perfectly through the years.  I can cook eggs, potatoes, cheese…just about anything in it, and it won’t stick!  

It works incredibly well for searing meat, for braising or stewing.  It browns chicken perfectly.  Last night I used it to prepare wild cod piccata.  It was awesome - golden brown on both sides and cooked just through, so it was flaky & moist. I made the sauce in the pan with the fish: a little cheap white wine, fresh lemon juice, a pat of butter, capers, salt & pepper.  I don’t think the fish would have tasted as good coming from any other pan.  Maybe it’s the seasoning & years of use, maybe it’s also the love that’s gone into all the food it’s cooked.

Photo courtesy of: newlyplanted on Flickr

Weekly Wisdom – Beat your breast cancer odds

October 24, 2011
Sherri Meyer, MG Registered Dietitian,

Beat your breast cancer odds
Women who did 3 things had a 15-25 % reduced risk of breast cancer over a 5 year period.

  1. Exercise at least 20 minutes (moderate to vigorous intensity) 5+ times a week. Aim for 40-60 minutes.
  2. Maintain a normal body mass index (BMI) 18.5-25 through adulthood.
  3. Limit alcohol to 1 drink a day. (Defined as 12 oz beer, 5 oz wine, 1.5 oz 80 proof spirits.)