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Archive for April, 2009

Vegan Nation

How radical do you want to be? Vegetarians are commonly considered people who omit meat, fish, and poultry from their diet. The key to a healthy vegetarian diet is balance. This may require some planning, particularly since the exclusion of certain food groups can lead to nutritional deficiencies. For Vegans, the lack of vitamin B-12 (only available in animal food products) can be of concern.

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The good news is that alternative combinations of certain food groups can complete vegetarian food patterns. There are several vegetarian meal plans. These are the most widely accepted variations:

• Semi-vegetarian: Includes fish, poultry, eggs, and dairy products
• Lacto-vegetarian: Includes dairy products
• Ovo-vegetarian: Includes eggs
• Vegan: Includes only plant foods – omits all animal products

Another challenge for Vegans is access to high quality protein. Only animal and soy proteins are considered “complete,” since they contain all amino acids the human body requires. Amino acids are the building blocks which make up protein. There are over 20 kinds, nine of which are nutritionally essential. Plant foods (grains, vegetables, legumes, nuts, and seeds) are “incomplete” proteins since they lack one or more of the essential amino acids. Fortunately, Vegans can make up for the missing nutrients by a mix and match approach. Grains consumed with legumes (beans, peas) make “complete” proteins. So do combinations of vegetables/legumes, vegetables/nuts, and grains/nuts. Because amino acids stay in the blood stream for several hours, complementary proteins don’t have to be consumed together but can be stretched over the course of the day.

Protein Complements

Dear Reader – April 2009

Timi Gustafson, R.D. Once a staple in our culinary culture, red meat is no longer undisputed in terms of its nutritional benefits. Yes, red meat is a good source of protein, iron and zinc. But unfortunately, it also contains high amounts of cholesterol and saturated fat. Poultry, especially its white meat, has a much lower fat content, except for the skin. Thankfully, lean chicken and turkey meats appear more often on America’s dinner tables than ever before. From a dietitian’s perspective, that is a good thing.

In recent years, fish has enjoyed a fast growing popularity worldwide. Although the health benefits of fish are well-documented, not as many Americans choose seafood on a regular basis. Admittedly, there are significant downsides to the increase of fish consumption, one being the high costs, another the exposure to dangerous pollutants, especially in larger fish species. Due to years of overfishing and subsequently imposed fishing restrictions, less fish is caught in the wild and more is being produced on farms. Some of the existing methods of fish farming are controversial and globally binding standards for the safety of farmed seafood have yet to be established.

To take full advantage of the health benefits of fish, it also matters greatly how it is prepared. Fish sticks from the frozen food section in your grocery store may not be your best choice, since they are typically covered in batter, bread crumbs and salt. Many fish recipes also use too much oil, butter and other fats and require frying or baking. That diminishes greatly the benefits one would have from eating lean fish meat.

If you like fish the way I do, I recommend you steam or bake it without adding a lot of extra ingredients. I would rather buy a nice fresh catch and let it speak for itself (with a little lemon perhaps). Yumm…  Go to Newsletter of April 2009…

The Benefits of Lifetime Learning

When Barack Obama recently gave a speech on the subject of immigration, he spoke not only of the importance of learning English as an essential part for obtaining citizenship in the United States for all newcomers, he also emphasized the benefits of learning other languages in general. In this increasingly globalized world, we all should learn at least one language other than our own, so he argued. Such ideas seem only logical for someone of his international ancestry and upbringing. For most Americans, they are not.

Ours is a big country that stretches over a vast continent. We have no interior borders and there are arguably no real cultural differences within our society. The fact that we speak a common language is considered by many a central component for the unity of our nation. By contrast, people in most other parts of the world are used to living in much more culturally diverse environments. All that may change over time. Read more »

Is Fast Food Especially Bad For Young Kids and Teenagers?

Dear Timi,
I have always been an advocate for healthy eating and have tried to educate my children well in this regard. My thirteen year-old, however, likes to spend time with his friends hanging out at fast food places. I noticed that he’s getting a bit chunky lately. I don’t want to take away the fun he’s having, since we live in a small town where there’s not much to do for kids, but his weight gain concerns me. What should I do?

Dear Reader,
You are not alone. Most parents struggle at one time or another with their children’s eating habits. Teenagers especially, who are in the process of separating themselves from home and trying to find their own identity, will sometimes use food as a tool to assert their independence, simply because that may be an area where they have more control. This doesn’t have to give cause for alarm, unless someone develops serious eating disorders in the process.

I don’t think that’s the case with your son, though. Food may not even be the main issue. From the way you describe it, he just likes spending time with his friends and, unfortunately, that includes regular visits at fast food places – which is not a good idea at any age and certainly not for kids who are growing and are particularly in need of sound nutrition. If negative effects are already showing in terms of weight gain, it may be time to have a serious talk. You say that healthy eating habits are well established in your household. That should make it easier for you to remind your son of the importance of a balanced diet. It would be much harder if bad eating habits were common in your family and lifestyle changes had to be imposed on everyone.

Unfortunately, there is a certain urgency in all this. The damage your son is doing to his body right now may have serious consequences for his health later in life. In a few years, you will have less influence and control over your children’s lifestyle choices, and once they have money in their pockets and are old enough to drive, they are out of your reach.

Another obstacle that works against you is the omnipresence of fast food joints. Even in small towns like yours, they can be found on almost every corner. Health care professionals and policy makers have long urged legislation that keeps fast food outlets away from school grounds – obviously without much success. Worse yet, many schools depend on the funds they receive from snack food- and soft drink manufacturers for allowing them to sell their products on or near campus. Don’t expect for these policies to change any time soon.

So, what can parents in your situation do? As always, good communication is key. Your son is old enough to have a mature conversation about your concerns. At first, he may refuse to listen, but in my experience as a mother, nothing is really lost on teenagers, even if they pretend otherwise.

Dips – Hummus

Hummus
This is delicious when served with pita bread wedges or fresh veggies.

♥ Use less tahini (ground sesame seed paste) and oil than in the traditional recipe
♥ Add more spices

Makes 12 servings

Ingredients:
3 cups canned garbanzo beans, rinsed
1 tbsp. tahini
2 tbsp. lemon juice
1 tsp. ground cumin
1/2 tsp. fresh garlic, minced
1/2 tsp. chili powder
1/2 tsp. salt
1 tbsp. olive oil

Place all but the oil in a food processor and work to a thick paste. Drizzle the oil in as the machine is running. Add water if necessary to achieve the desired texture.

Compare and Save

Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 103 5

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 86 3

Total savings:  17 calories and 2 grams of fat per serving

Desserts – Frozen Yogurt & Fruit Parfait

Frozen Yogurt & Fruit Parfait
Making truly “healthy” desserts can be a challenge. Try this colorful frozen yogurt and fruit parfait with layers of frozen nonfat yogurt and fresh seasonal berries, melon, kiwi and banana. 

♥ Substitute nonfat vanilla yogurt for regular ice cream

Makes 1 serving

Ingredients:
1/2 cup mixed berries
1/4 cup melon, cut into bite size pieces
1/2 kiwi, cut into bite size pieces
1/2 small banana, peeled and sliced
1/2 cup frozen nonfat vanilla yogurt
1 Maraschino cherry (for topping)

In alternating layers, spoon fruit (try a nice color pattern) and yogurt into a tall parfait glass. Place the Maraschino cherry on top for decoration. Keep chilled or serve immediately.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 289 13

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 206 1

Total savings:  83 calories and 12 grams of fat per serving

Salads – Farmers Market Salad

Farmers Market Salad
Take your kids for a trip to the local farmers market once in a while. There, they can learn first hand about fresh naturally grown foods. Luscious heirloom tomatoes, giant cucumbers, bright yellow ears of corn, colorful bell peppers, sweet carrots and mixed salad greens – all waiting to be taken home to be tossed together and sprinkled with a favorite dressing.

♥ Use a lower fat vinaigrette dressing with less oil than a regular salad dressing

Makes 4 servings

Ingredients:
1 large heirloom tomato, diced into bite-sized pieces
1/2 medium cucumber, diced into bit-sized pieces
1 ear yellow or white corn, husk and silk removed
1 small sweet red pepper, diced into bite-sized pieces
1 bunch baby carrots, washed and diced into bite-sized pieces
2 cups mixed salad greens, washed and torn into pieces
1/4 cup Balsamic Vinaigrette Dressing, or to taste (see recipe below)

Wash and dry all salad ingredients. Prepare tomato, cucumber, red pepper, carrots and salad greens as directed. Lightly steam the corn and let cool. Remove corn kernels from the husk. Combine all ingredients in a large bowl. Add vinaigrette dressing to taste.

Balsamic Vinaigrette Dressing:

Makes about 1 cup

Ingredients:
2 tbsp. balsamic vinegar
1 tbsp. red wine vinegar
1 tsp. Dijon mustard
1/2 tsp. light brown sugar
1/4 tsp. salt
Black pepper to taste
1/4 cup extra-virgin olive oil

Mix everything but the oils together in a small bowl. Slowly pour in oils. Whisk until blended.

Compare and Save

Instead of this…		 Calories Fat (g)
Traditional recipe with dressing, 1 serving 313  28 

Try this…		 Calories Fat (g)
Modified recipe with dressing, 1 serving  194 14 

Total savings: 119 calories and 14 grams of fat per serving

Breads – Orange Bran Muffins

Orange Bran Muffins
With a little creativity, you can make tasty muffins that are low in fat and calories.

♥ Use egg substitute in place of whole eggs.
♥ Use low fat buttermilk and orange juice.
♥ Reduce the amount of oil.

Makes 6 large muffins

Ingredients:
1/4 cup dried cranberries
1/2 cup fresh orange juice
1-1/2 cups all-purpose, unbleached flour
3/4 cup wheat or oat bran
1 cup golden brown sugar
1/2 tbsp. baking powder
1/4 tsp. salt
1/3 cup liquid egg substitute
1 cup buttermilk, low fat
Zest of one orange, finely grated
1/4 cup canola oil

Preheat oven to 375º. Plump the cranberries in the orange juice. Whisk the flour, bran, sugar, baking powder, and salt together in a bowl and set aside. Combine the egg substitute, buttermilk, oil, cranberries, and zest in another bowl. Add to the dry ingredients and mix together. Be careful to not overwork the batter. Divide the batter into muffin tins and bake until golden, or until the center springs back to the touch (about 25 to 30 minutes). Allow the muffins to cool off for at least 10 minutes.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 muffin 638 22

Try this…		 Calories Fat (g)
Modified recipe, 1 muffin 357 10

Total savings:  281 calories and 12 grams of fat per serving

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Breads – Fruit and Oatmeal Muffins

Fruit and Oatmeal Muffins
Traditional muffins, made with eggs, buttermilk, and sour cream are moist and sweet, but also full of fat. A better alternative is to replace these ingredients with fruit purées and nonfat milk.

♥  Use fruit (banana) purée to maintain moisture in the muffin.
♥  Add orange zest for flavor.
♥  Substitute egg whites for whole eggs to reduce fat content.

Makes 16 muffins

Ingredients:
1/2 cup assorted dried fruits, chopped
1/2 cup oat bran
1/2 cup rolled oats
1/2 cup all-purpose, unbleached flour
2 tbsp. brown sugar, firmly packed
1 tsp. baking powder
1 tsp. ground cinnamon
2 tsp. orange zest
1 medium banana, peeled and mashed
1/4 cup orange juice
2 tbsp. vegetable oil
2 egg whites
1 cup milk, nonfat

Blend all dry ingredients and fruits in a food processor. Remove to a mixing bowl and make a well in the center of the mixture. Combine the remaining ingredients, pour them into the well, and mix. Drop the batter into paper-lined muffin tins. Bake at 400º for about 20 minutes. Remove from pan and let cool on a rack before serving.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 muffin 313 12

Try this…		 Calories Fat (g)
Modified recipe, 1 muffin 80 2

Total savings:  233 calories and 10 grams of fat per serving

Breads – Banana Raisin Quick Bread

Banana Raisin Quick Bread
It is easy to make low fat bread with no significant differences in taste or texture. This recipe also works for muffins, baking in half the time.

♥ Use low fat buttermilk in place of regular milk
♥ Add fewer eggs or use an egg substitute
♥ Use unsweetened applesauce in place of white sugar (applesauce helps to add moisture to allow for fewer eggs).
♥ Plumping the raisins makes up for smaller amounts and adds moisture to the bread.

Makes one loaf (about 12 slices)

Ingredients:
4 very ripe bananas
1/2 cup golden brown sugar
1/2 cup buttermilk, low fat
2 large eggs or 1/2 cup liquid egg replacement
2 tbsp. unsweetened applesauce
2 cups all-purpose, unbleached flour
3/4 tsp. baking soda
1/2 tsp. salt
1/2 cup raisins, plumped in boiling water for 10 minutes

Preheat oven to 350º. Spray a 9-inch loaf pan with nonstick spray. Cut bananas in big pieces and put in a bowl. Mash with a masher or fork and stir in sugar, buttermilk, eggs, and applesauce. Sift dry ingredients together and stir into the liquid along with the raisins. Spoon the batter into the pan, smoothing the top. Bake in the oven until deep golden, the center bounces back to your touch, or a skewer comes out clean (not with wet batter). Takes 45 minutes to an hour.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 slice 189 7

Try this…		 Calories Fat (g)
Modified recipe, 1 slice 169 1

Total savings:  20 calories and 6 grams of fat per serving

Breads – Brioche Loaf

Brioche Loaf
Traditional brioche is a straight-edged loaf, thinly sliced and toasted. Our version is not as rich, but very similar in taste with a lot less fat.

♥ Use liquid egg substitute in place of the eggs.
♥ Replace half the butter with applesauce.

Makes one loaf (8 slices)

Ingredients:
1-1/2 tsp. dry active yeast
1/4 cup sugar
2 tbsp. warm water (approx. 110º)
2 cups all-purpose, unbleached flour, sifted
1/2 tsp. salt
3/4 cup liquid egg substitute
1/3 cup unsweetened applesauce
3 tbsp. unsalted butter, softened, at room temperature

Dissolve yeast and 1 teaspoon of sugar in warm water. Set aside until foamy (5 minutes). Combine flour, the remaining sugar, and salt in a mixer. Add egg substitute and mix until the dough is smooth. Add applesauce and butter alternately. Blend each batch before adding the next. Place the dough in a lightly oiled bowl. Refrigerate for 6 hours.

Preheat oven to 350º. Turn the dough onto a lightly floured work surface. Shape into a loaf. Put it in a lightly oiled loaf pan and set aside in a warm place. When the dough rises to the top of the pan, punch it down, turn it over, and return it to the warm place until it has risen to the rim of the pan. Bake until golden brown and the dough pulls away slightly from the sides of the pan, about 40 minutes.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 slice 241 13

Try this…		 Calories Fat (g)
Modified recipe, 1 slice 202 5

Total savings:  39 calories and 8 grams of fat per serving

Salads – Potato Salad

Potato Salad
Traditional potato salad recipes are typically rich in mayonnaise and dressing, which makes them yummy but also heavy. Here is a lighter alternative.

♥ Replace mayonnaise with fat-free yogurt

Makes 6 servings

Ingredients:
1 1/2 pounds small red potatoes
3/4 cup plain fat-free yogurt
3 tbsp. white wine vinegar
1 tbsp. fresh dill, minced
1 tbsp. fresh parsley, minced
1 tbsp. fresh tarragon, minced
1/2 medium onion, chopped
1 celery rib, chopped
1 small carrot, coarsely grated

Cook the potatoes until tender but firm. Cool and slice. In a large bowl, combine remaining ingredients. Add potatoes and stir well until coated. Chill in the refrigerator for several hours.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 241 22

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 58 0

Total savings:  183 calories and 22 grams of fat per serving