Eat More Cheap Foods

A sharp rise in the price of fresh milk has everyone talking about the price of food and the increasing cost to eat healthy. It is true that healthy eating can cost more, but what people sometimes forget is that healthy eating can also be done on a budget. In fact, there are many foods that are available year round, across our province, which are good for both the body and wallet.

Skim milk powder. This can be a substitute for fresh milk. Keep in mind though that skim milk is suitable for adults only. Toddlers and kids require milk higher in fat. Homogenized, or full fat (red carton) milk for those two and under, and 2% (blue carton) milk for those over age two.  Instant skim milk powder is made from skim milk, thus it has the same nutrition as fluid skim milk. To replace fluid milk with instant skim milk powder, add one third of a cup of instant powder to one cup of water, for a final product of one cup of milk. If you’d like to try a milk higher in fat, try mixing half whole milk and half reconstituted (skim milk powder) milk, and you’ll end up with a milk that is equivalent to about 2%. Use skim milk powder to drink fluid milk, but also try adding it to cereal, baked goods, soups, mac and cheese, scalloped or mashed potatoes, and milk based sauces or casseroles.

Potatoes. These are certainly a traditional Newfoundland favorite. On average a medium potato contains just under half of the daily value for vitamin C, no fat, and has just as much potassium as a banana. If you eat potatoes with the skin they can also be an excellent source of fiber. Eat potatoes on their own baked, mashed, or boiled, or try them with diced with oil and herbs and baked for a tasty roasted potato wedge. Potatoes can also be combined into cold vegetable salads, used in soups and stews, and even pancakes!

 

  

Cabbage: This Newfoundland staple isn’t just enough for salt beef dinners. Cabbage is high in vitamin C and a source of fiber. We tend to eat this cooked, but it can also be enjoyed raw. Try raw red or green cabbage sliced thin in a homemade coleslaw, or pair green cabbage to a casserole, soup, or Asian-style stir-fry.

Apples. They taste great as a snack on their and can also be the basis for cost effective desserts like apple crisp, pie or baked apples. Apples are full of health promoting antioxidants, fiber, and numerous vitamins and minerals, especially vitamin C. A medium sized apple has less than one hundred calories and is an ideal snack for those watching their weight and wallet. Besides a snack or dessert, apples can be incorporated into a salad or coleslaw (don’t forget the fresh raw cabbage), as a topping for hot cereals, and goes well with pork and poultry.

 

Legumes.  This includes beans, peas, lentils, soybeans and peanuts. Legumes are sources of protein, fiber, many micronutrients like phosphorus, potassium and iron, and are low in fat. Red beans and red kidney beans, along with notable foods like blueberries, top the charts for foods with highest antioxidant content. Try these versatile beans for soups, stews, salads, and even replacing half the ground meat in recipes, like tacos and spaghetti, for kidney beans. Peanuts can be a snack on their own, added to stir-fries, or ground in a blender with a small amount of oil and sugar to make an delicious tasting homemade peanut butter.

Oats. Plain oats are an economical choice when they are bought, well, plain. Best choices are whole grain steel cut oats, or rolled oats, and packaged in bulk, not individual packaging. Oats are an excellent source of fiber, omega-3 fatty acids, thiamine, iron, and antioxidants. Besides tasting great as a hot cereal on a cold morning, oats can be used whole, or ground, in both cooking and baking. Try adding oats to breads, cookies, muffins, and also entrees like meatloaf, meatballs, or as breaded coating for fish.

Honorable healthy mentions available in almost all communities year round include eggs, tuna canned in water, tofu, oranges, bananas, carrots, onions, and brown rice.

As seen in The Telegram February 18, 2013

Hot for Heart Health

In the ancient cities of Egypt and Rome, people would often associate the shape of foods with aphrodisiac benefit. Foods shaped like eggs - such as almonds, figs, avocados, oysters and garlic - were reportedly good for one’s love life. You’ll hear many people say foods like chocolate, and the above are good for getting in the mood, but the truth is, most foods get their aphrodisiac claim from cultural beliefs and not science based fact. The notion of many foods being aphrodisiacs is really more of an old wives tale. So instead, follow your heart, and a vitamin, mineral and nutrient rich diet this Valentine’s Day to keep your whole body in the best of shape. 

B vitamins are critical to development of brain messengers for body signals, like producing hormones and directing body blood flow. Vitamin B6 is especially important, as it prevents overproduction of a particular hormone which sabotages libido. B6 also works to balance hormones like estrogen, and form hemoglobin, an important carrier of oxygen in our blood. Best sources of B6 include meat, fish, poultry, organ meats, enriched cereals, meatless soy products, nuts, lentils, and some fruits and veggies.

Essential fatty acids are the building blocks for female hormones. The essential fatty acid omega 3, acts as a precursor for hormone-like substances that play large roles in sexual health. Unlike some nutrients, our body cannot make essential fatty acids on its own so we need to get these good fats from our diet. Best sources include canola and soybean oils, walnuts, flax seeds, eggs, and fatty fish like salmon, trout and sardines.

Vitamin E is a powerful antioxidant protects body cells from damage and is required for the making of hormones. It helps to prevent arteries from hardening, the leading cause of poor blood flow, thus aiding with problems like impotence and low desire. Best sources of vitamin E include butter, vegetable oils like olive, sunflower seeds and peanut butter, wheat germ, avocados and leafy greens. 

Zinc is a mineral which aids in adrenal gland function, which simply means helping you feel less stressed and energized. Zinc is also responsible for the human sense of smell, a primal component in the heat of passion. Zinc is key for immune function, and therefore may reduce risk of contracting an STI. Sources of zinc rich foods include shellfish like oysters, turkey, mushrooms, and seeds such as sunflower, sesame, poppy and pumpkin. If you eat a lot of sugar take note, as refined carbs (white bread, rice and pasta, cookies, etc) can decrease levels of zinc.

In addition to these nutrients, essentially any food that’s good for the heart is going to be good for down below. This is because heart healthy foods keep arteries clear and improve circulation. Last week I wrote about nuts as a heart-healthy food, as long as they aren’t chocolate or yogurt covered. In addition to eating nuts, high soluble fiber fruits and veggies like passion fruit, avocado, Brussels sprouts, figs, oranges and sweet potato, legumes like black beans, chickpeas, black beans, and chickpeas, soy nuts and fatty fish are also good for us too. Alcohol can be heart-healthy as well. The key is no more than one to two servings per day. One for us ladies and two for the men. Any alcohol, in small amounts, can help reduce bad cholesterol. If you choose red wine, then obviously you’ll get the benefit of disease fighting antioxidants too. This Thursday, treat your special someone to a meal that’s nutrient rich and good for their heart.  It’s not only a gift, but the best recipe to stay hot, healthy, and happy Valentine’s Day and beyond.

As seen in The Telegram February 11, 2013

Go Nuts for Nuts

You’ve surely noticed health claims on food packaging related to diseases like heart disease and a healthy diet low in saturated and trans fat may reduce risk of disease. The US takes this claim a bit further. Their packaging states, ‘…Eating one and a half ounces per day of (insert name of nut) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.’ Included nuts are almonds, peanuts, pecans, pistachios, walnuts, hazelnuts, and some pine nuts. Health nut or not, we should all be eating more nuts. Their combo of fiber, protein, fat and antioxidants make them an ideal addition to meals and snacks. Nuts (along as they aren’t chocolate or yogurt covered) can help with fullness, weight management, and more recently it’s thought, heart health. In fact, February is Heart Month, and according to the Heart and Stroke Foundation, heart disease is the leading cause of death by disease in our province. In fact, ten people die each day from heart disease and stroke in Newfoundland and Labrador. Desserts aside, here are some healthy ways to enjoy nuts.

Almonds. Believe it or nut, almonds are technically seeds of almond tree fruit. They are an excellent source of vitamins E and folate, and also provide magnesium and calcium. Almonds are a versatile ingredient and work well in cereals and baked goods, salads, yogurt parfaits, and are a tasty snack on their own. One ounce is about 23 nuts (the size of a post-it note) have 160 calories.

Peanuts. These nuts are usually easy on the pocketbook. They are rich in heart-healthy mono and polyunsaturated fats, and are also a source of copper, magnesium and vitamin E. Peanuts work well in Asian stir-fry's, trail mix, and as an ingredient in sauces and dips. One ounce of peanuts is 161 calories and about 28 nuts.

Pecans. These nuts are rich in heart-healthy monounsaturated fats and antioxidants, and have the most antioxidants of any nut as a matter of fact. Their flavor goes well with a number of dishes, including salads, coatings for fish and poultry, or roasted with spices, like cinnamon, for a snack. One ounce of pecans will be about 19 halves and 190 calories.

Pistachios. These are often referred to as the weight loss nut. When in shell, eating pistachios often aids with portion control and slower food consumption. Pistachios are a great addition to salads, and delicious as a coating to chicken, fish and meats. One ounce will run about 158 calories and be 40 nuts.

Walnuts. These nuts are integral to the Mediterranean style of eating, which is well known for its health promoting factors. Walnuts are rich in omega-3 fats and antioxidants. Eat walnuts with salads, baked fruits, oatmeal, muffins and loaves. One ounce of walnuts will be 14 halves and have 185 calories.

Hazelnuts. Also known as filberts, these are another easy-on-the-wallet nut. These nuts are high in monounsaturated fats and excellent sources of minerals copper, manganese and vitamin E. They go well with sweet, savory and citrus flavors, and are most commonly used in chocolate (think Ferrero Rocher and Nutella). One ounce of filberts will be 21 pieces and have 178 calories.  

Pine Nuts. These nuts are delicious, but can run you a pretty penny. They are good sources of vitamin K, manganese, phosphorus and magnesium. Pine nuts are standard in Italian foods and most often known for being an ingredient in pesto. The light flavor of pine nuts goes well to salads, pastas, and sautés. About one ounce of these nuts will have 191 calories and be 167 pieces.  

There are many other varieties of nut, and although not listed here, some can be equally as nutritious, including Brazil nuts, macadamia, and cashews. To get the most out of eating nuts, opt for unsalted varieties and swap them for higher calorie and saturated fat laden foods.

As seen in The Telegram February 4, 2013