A Round of Applause for Basil

By Megan Kian

On the fourth of July as I was ready to dig into the feast before me, my nose picked up on the scent of an earthy mint that was being emitted from the leaves of basil resting on top of freshly cut mozzarella. Not only is basil one highly aromatic herb and packed with flavor, but it also provides several nutritional benefits. Basil carries a number of B vitamins, which play a role in the body’s cell metabolism and energy production. Basil also contains important minerals, including magnesium, iron, and calcium. Last and definitely not least, basil contains volatile oils that aid in fighting against bacteria and inflammation.

Basil isn’t just that smooth green leaf that you sometimes find as a garnish. It comes in several varieties, including some that are characterized by a purple color rather than green. If you’re looking to become a basil connoisseur or are just curious what to use the next time you cook, here is a list of the most common types of basil that are used in the kitchen:

Sweet basil – Sweet basil is by far the most commonly used and most popular type of basil. It is very prominent in Italian dishes such as on pizzas, used in salads, or prepared to create different sauces, including pesto.

Thai basil – As the name indicates Thai basil is mostly found in Thai or Vietnamese dishes. This type of basil is characterized by a licorice and mint flavor.

Lemon basil – It releases a very lemony scent and is found in dishes native to Thailand, Indonesia, and Laos.

Cinnamon basil – Due to the chemical cinnamate found in this particular type of basil, a strong cinnamon odor and taste can be expected from this basil. It is used mostly in hot drinks and added to fruits for a sweeter flavor. Cinnamon basil is recognizable by its purple flowers.

Basil is a versatile herb; if you’re looking for a way to incorporate basil into one of your meals try a mozzarella salad topped with basil or a homemade pesto sauce!

Do you like basil? How do you use basil in your kitchen?

Cherries Are In Season!

You all know I love eating based on what’s in season, so when it comes to the summer months I’m basically in foodie heaven. There is so much produce available in these warmer months and I start getting my CSA deliveries, which I’m always excited about!

Some of my favorite fruits of the season are stone fruits, including cherries. As you could see from my Recipe ReDux post yesterday, I have already been busy using cherries to make cherry chutney and I love having a handful with breakfast and for an after dinner snack too.

There are different varieties of cherries, some of which are sweet and some sour. All cherries are a good source of vitamin C and beta-carotene, although sour cherries have higher amounts of these nutrients and are a little lower in calories. Cherries have been shown to help improve arthritis and gout thanks to their level of anthocyanins, antioxidants found in red, purple, and blue fruits and vegetables. Half a cup of sweet cherries provides 45 calories, 11 g carbohydrate, and 2 g fiber.

Do you like cherries? How do you enjoy eating them? 

Make Way for the Dinner Plate

Most of you are probably familiar with the food guide pyramid created in 1992 (below left) by the USDA to help consumers make healthy food choices. That pyramid, however, had some fundamental problems that over the years were heightened as research showed more about what makes up a healthy diet. In 2005 the food pyramid got a big facelift and was changed to MyPyramid (below right)— a colorful depiction of how your diet should be balanced with the inclusion of physical activity. Unfortunately, consumers were still lost on the message since the pyramid had no words and you needed online access and the help of a professional to understand what any of it meant.

      

With the introduction of the 2010 Dietary Guidelines this past January, the Obama administration campaigned for a better (and clearer) picture of what our diets should look like. Today the food pyramid is a thing of the past with the launch of the newest food icon: MyPlate!

MyPlate is a more fitting icon to help people balance their diets — after all, we eat off of plates, not pyramids! It’s also a tool that dietitians have been using for years. The MyPlate image is divided into four sections: vegetables (red), fruit (green), grains (orange), and protein (purple). There is also a small cup-like image next to the plate that represents dairy. Like MyPyramid, there isn’t much information on the plate about portions, but visually you can see that the vegetable and fruit sections together make up half the plate (with vegetables slightly larger than fruit), and the grain section is slightly larger than the protein section on the other half.

Another item missing from MyPlate is healthy fat, like oils and nuts. If you look at the information online, you will find that nuts fall into the protein portion of the plate, but the oils are missing representation. This doesn’t mean you don’t need them – you do! It’s just one of the flaws that already stands out with the new food icon, proving that MyPlate won’t be able to solve all your dietary conundrums (and why you still need a registered dietitian to help you understand it all!).

All in all, although MyPlate could use some tweaking, its message is clear: pack your plate full of healthy foods like fruits, vegetables, whole grains, and lean protein and keep your portion sizes under control.

What do you think of MyPlate? How does it compare to the food pyramid?

Farmers Market Finds: Asparagus

By Jo Bartell

Asparagus is one of my all-time favorite vegetables, so you can imagine how excited I am to have it fresh from the farmers market this time of year. I picked up two bunches of large asparagus for $8.00 this week and I can’t wait to eat them!

Asparagus is low in calories and high in fiber, with 30 calories and 3 grams of fiber per cup. It’s also a great source of folate, which is essential for a healthy cardiovascular system, and extremely important for pregnant women and women planning to get pregnant. Just one cup provides over 65 percent of the recommended intake for folate! I also love eating asparagus at this time of year because it serves as a natural diuretic. This means that it helps get rid of swelling, bloating, and water retention, which is important in the summer heat — especially when we’re out in our bathing suits!

By the way, it’s no myth that asparagus can make your pee stink! The jury is out on what exactly causes the odor, but it’s one of many substances in asparagus. Not to worry though — there are no health risks associated with asparagus consumption and urine odor.

Here are some of the ways I will be preparing my farmer’s market asparagus:

• Roasted asparagus.
• Drizzle a little olive oil over the spears, sprinkle on a little sea salt and fresh ground pepper, and toss.
• Roast on a baking sheet at 400^o F for 25 minutes.
• For a cute addition if serving these to guests, try taking a bundle of about six spears and tie them together with a scallion!
• Grilled Asparagus. A great recipe for your summer BBQs.
  • Take asparagus and place side by side, then pierce asparagus with 2 wooden skewers, forming a raft to place on the grill.
  • Combine a little olive oil, 2 cloves of minced garlic, some lemon zest, paprika, and pepper in a bowl and then brush over the asparagus.
  • Grill these up and you have a simple, nutritious and delicious addition to your meal.
• Added to omelets and scrambled eggs for breakfast.
• Blanched and eaten cold as part of a crudités platter or on top of a green salad.

How do you enjoy asparagus?

Are functional foods really healthy?

By Megan Kian

A recent NY Times article, “Food With Health Benefits, or So They Say” (May 14, 2011), questioned the role of functional foods in our increasingly health conscious society. What exactly are functional foods? They are foods that claim to have a health-promoting or disease-preventing property beyond the basic function of supplying nutrients. For example, yogurts that claim to help regulate your digestive system or cereals that claim to help support your child’s immunity are functional foods.

The issue with functional foods is the accuracy of the health claims. Although companies are legally allowed to make these health claims (as long as they are supported by some sort of scientific evidence), you still have to wonder how truthful they are. It seems that many of the declarations companies make are just advertising ploys to increase sales of these foods. The best way to shop for healthy food in the supermarket is to take these claims with a grain of salt, read the fine print on labels, and stick to what you know is good for you.

What do you think of functional foods?

Best Diet? The One You Can Stick With

This week’s health news has been buzzing with the Consumer Reports diet rankings. The results were quite surprising to many of us in the nutrition field – the top five diets are:

1. Jenny Craig
2. Slim Fast
3. Weight Watchers
4. The Zone
5. Ornish Diet
6. Atkins

Interestingly, Jenny Craig came out on top based on a Journal of the American Medical Association study from last October that showed 92 percent of Jenny Craig clients stayed on the program for 2 years. What Consumer Reports didn’t seem to take into account, is that the participants in the study didn’t pay a penny for the program – the researchers paid for all the expenses, which are quite hefty. The program, which includes an annual fee and the cost of all the food, can cost a couple thousand dollars per year. I highly doubt that 92 percent of the participants would have stayed on the diet for as long as they did if they were paying for it themselves.

The fact that Slim Fast, which involves drinking a shake for breakfast and lunch and having a 500 calorie dinner, came in second is also mind-boggling to me. In fact, of all the programs listed I would have thought Weight Watchers would have come out on top.

The truth is, I don’t advocate for any of these diets. I encourage people to eat balanced meals filled with vegetables, fruit, lean protein, healthy fat, and complex carbohydrates. And the food they eat should be nutritious and delicious. An occasional treat is also ok as long as it’s in moderation. This is the foundation of a healthy diet; restriction, packaged foods (especially for all meals everyday), shakes, and meal replacement bars are not.

One component of some of these diets that I do recommend is support. Whether it’s visiting a registered dietitian once a week, calling a friend for encouragement, or going to a support group, if you’re looking to lose or maintain your weight, having the support of others will help you reach your goal.

What do you think about the Consumer Reports diet rankings? Do you believe in diets? 

Baked Falafel

In celebration of National Mediterranean Diet Month, here is the first of two Mediterranean-inspired recipes from Nutritioulicious intern Jo Bartell.

I have always loved falafel. Lucky for me there is no shortage of delicious, crispy falafel at the various Middle Eastern restaurants and falafel stands scattered throughout New York City. For those of you who are not familiar with this delicious food, Falafel is a ball or patty made of ground chickpeas. Falafel can be eaten alone as a snack, but it is often served in a pita pocket topped with vegetables and different sauces such as hummus or a yogurt sauce called tzatziki. The main ingredient of falafel is chickpeas, which makes the falafel high in protein, complex carbohydrates, and fiber. This combination of nutrients creates a healthy, satisfying meal component.

The problem with falafel from a nutritional standpoint is that it is usually deep-fried in oil. This cooking method turns a healthy dish into a less healthy version filled with saturated fat and cholesterol. Luckily, I found a great recipe for baked falafel I want to share. It is easy to make and definitely nutritioulicious!

Baked Falafel Balls (adapted from www.food.com)
Serves: 8; Serving Size: 4 falafel balls

Ingredients: 

• ¾ cup water
• ½ cup bulgar wheat
• 1 tablespoon extra-virgin olive oil, plus extra as needed for brushing
• 1 red onion, finely minced
• 1 garlic clove, minced
• 1 ½ cups cooked chickpeas
• ¼ teaspoon red pepper flakes
• 1 teaspoon Kosher salt
• 1 ¼ teaspoons ground cumin
• 1¼ teaspoons ground coriander
• 1 ½ tablespoons lemon juice
• ¼ cup plus 2 teaspoons whole-wheat breadcrumbs*
• ¼ cup minced cilantro
• ¼ cup minced parsley

*Note: You can substitute Panko Breadcrumbs for the whole-wheat breadcrumbs.

Directions: 

1. Bring water to a boil and remove from the heat. Mix in the bulgur. Cover and allow the wheat to sit until all the water is absorbed — about 20 minutes.
2. Heat 1 tablespoon of olive oil in a small pan and sauté the onion and garlic over medium heat until the onion is just transparent.
3. Add chickpeas, red chili flakes, salt, cumin, and coriander to the pan and sauté for 1 minute more. Combine the chickpea mixture and bulgur in a food processor.
4. Add the lemon juice, breadcrumbs, cilantro, and parsley and process until just mixed and the mixture has a grainy texture. Set mixture aside for 15 minutes.
5. Preheat oven to 400 degrees F.
6. Form falafel mixture into 1-inch balls and place on a lightly oiled sheet pan. Brush the balls with olive oil. Bake for 25 to 30 minutes until golden, turning the pan once during baking.

Nutrition Facts (per serving): 110 calories, 3.5 g total fat (0 g saturated fat), 17 g carbohydrate, 4 g fiber, 4 g protein, 173 mg sodium

Do you like falafel? Have you ever made it at home?

National Mediterranean Diet Month

It’s May, and that means that it’s finally starting to feel like summer and it’s National Mediterranean Diet Month! What a great time of year to sing the praises of a lifestyle that has been shown to reduce the risk of chronic diseases and improve brainpower.

The Traditional Mediterranean Diet consists mainly of fruit and vegetables, whole grains, olive oil, fish, beans, nuts, herbs and spices, small amounts of dairy, and red wine (sounds a lot like what I recommend!). In 1993, Oldways, a Boston-based non-profit that develops consumer-friendly health-promotion tools including the Whole-Grain Stamp, introduced the Med Diet Pyramid. The pyramid was based on the dietary traditions of Greece and southern Italy when the rates of chronic disease were among the lowest in the world, and adult life expectancy was among the highest. The pyramid was updated in 2008 and is very much in line with the recently released 2010 Dietary Guidelines.

As you can see, physical activity and enjoying meals with others are the foundation of the pyramid, which shows just how important they are to a healthy lifestyle. Fruit, vegetables, whole grains, legumes and beans, olive oil, nuts, seeds, and herbs and spices take up the most space of the pyramid, indicating that the majority of your diet should include those foods (have you heard my tip about making half your plate fruits and vegetables?!). Next in line: fish and seafood, a group of foods that are also emphasized in the 2010 Dietary Guidelines. Poultry, eggs, cheese, and yogurt should be eaten in moderate portions, and meats and sweets are occasional treats. Check out the Oldways website to get a detailed list of foods consumed on the Mediterannean Diet and learn more about National Mediterranean Diet Month.

Over the next couple of days, Nutritioulicious intern Jo will be sharing some Mediterranean dishes she recently cooked up!

What are some of your favorite foods that fit the Mediterranean Diet?

Disclaimer: I was not paid to promote Oldways or the Mediterranean Diet. All opinions are my own. 

Photo Credit: Oldways

Get Kids Cooking

I wrote this post as a participant in the Eat, Play, Love blog carnival hosted by Meals Matter and Dairy Council of California to share ideas on positive and fun ways to teach children healthy eating habits. A list of other registered dietitians and moms who are participating in the carnival will be listed at the bottom of this post or can be found on Meals Matter.

Although I don’t have any children of my own yet, I am an aunt to four adorable boys between the ages of 14 months and 7 years old. Last summer I wrote about the two older boys, their advanced palates, and their love of nutritioulicious food – one of them loves smoked salmon, the other could eat a 12-ounce steak on his own (and he’s only 4). As a dietitian, I get so much pleasure seeing these kids trying new foods and eating the same foods as their parents. Sure there are times when they make a fuss about not wanting to eat something, but what kid doesn’t?! (I’ve been around plenty of adults who are pickier!)

When it comes to raising healthy eaters, one of the most important things parents and caregivers can do is introduce children to all foods. Providing children with the same foods you eat will open up their minds and palates. Even if they don’t like a food the first, second, or tenth time, if you continue to offer it your kids may one day realize they do enjoy it. And if you don’t offer them something else in place (that means don’t be a short-order cook), they may just surprise you by eating what you’re serving.

Part of introducing kids to food is involving them in the cooking process. I am a big advocate of getting children into the kitchen and cooking as soon as possible. Once they can hold their heads up on their own, put them in a highchair (or Bumbo) right next to you while you’re cooking so they can see what you’re doing. As they get older, let them participate in the cooking process. As early as two years old children can tear lettuce and rinse fruit and vegetables. And as they get older they can do so much more: stir together ingredients, knead dough, help assemble pizza, cut soft fruit and vegetables, and use cookie cutters. (FYI, I have a kids’ cookbook coming out this summer!)

If your kids eat healthy food and play in the kitchen, they will have a love for food that will make you grin from ear to ear.

Do your kids cook with you?

Don’t stop here! Join the carnival and read other Eat, Play, Love blogs from dietitians and moms offering the best advice on raising healthy eaters. And if you don’t get enough today, for more positive, realistic and actionable advice from registered dietitian moms, register for the free, live webinar Eat, Play, Love: Raising Healthy Eaters on Wednesday, May 18.

The Best-Kept Secret for Raising Healthy Eaters, Maryann Jacobsen, MS, RD
Feeding is Love, Jill Castle, MS, RD, LDN
5 Quick Ways to Prepare Veggies with Maximum Flavor, Dayle Hayes, MS, RD
The Art of Dinnertime, Elana Natker, MS, RD
Children Don’t Need a Short Order Cook, Christy Slaughter
Cut to the Point – My Foodie Rules, Glenda Gourley
Eat, Play, Love – A Challenge for Families, Alysa Bajenaru, RD
Eat, Play, Love ~ Raising Healthy Eaters, Kia Robertson
Get Kids Cooking, Jessica Fishman Levinson, MS, RD, CDN
Kid-Friendly Kitchen Gear Gets Them Cooking, Katie Sullivan Morford, MS, RD
Kids that Can Cook Make Better Food Choices, Glenda Gourley
Making Mealtime Fun, Nicole Guierin, RD
My No Junk Food Journey – Want to Come Along?, Kristine Lockwood
My Recipe for Raising Healthy Eaters: Eat Like the French, Bridget Swinney MS, RD, LD
Playing with Dough and the Edible Gift of Thyme, Robin Plotkin, RD, LD
Picky Eaters Will Eat Vegetables, Theresa Grisanti, MA
Raising a Healthy Eater, Danielle Omar, MS, RD
Putting the Ease in Healthy Family Eating, Connie Evers, MS, RD, LD
Raising Healthy Eaters Blog Carnival & Chat Roundup, Ann Dunaway Teh, MS, RD, LD
Soccer Mom Soapbox, Sally Kuzemchak, MS, RD
Teenagers Can Be Trying But Don’t Give Up, Diane Welland MS, RD
What My Kids Taught Me About Eating Mindfully, Michelle May, MD

Happy Cinco de Mayo!

Today people are celebrating Cinco de Mayo, a celebration of Mexican heritage and pride and a commemoration of the cause of freedom and democracy during the first years of the American Civil War (according to Wikipedia). As part of the celebration, you may be going out for Mexican food and having a margarita (or two). But before you do, you may want to know just what’s in some of those Mexican specialties before you indulge too much!

Here’s some nutrition info about Mexican favorites:

Instead of:	Choose:
Frozen margarita: range from 250-300 calories	Margarita on the rocks: 170 calories
Corona beer: 150 calories	Corona light beer: 99 calories
Lemonade (8 oz): 165 calories	Sparkling lemonade (1/2 lemonade, 1/2 seltzer): 83 calories
Crispy shell tacos	Soft shell tacos
Flour tortillas	Corn tortillas
Taco bowl salads	Salads sans taco bowl
Refried beans	Black beans
Sour cream	Salsa and/or Guacamole

The best piece of advice I can give you is to share! Portions at Mexican restaurants tend to be very big, so to keep your portions in check share with a friend.

Take a look at some of the previous Nutritioulicious posts about Mexican food:
Real Mexican Dining
Mexican Cooking at Home
Homemade Quesadillas
Wonderful Ways to Use Watermelon

What are you doing to celebrate Cinco de Mayo?