A Closer Look at Sweet Potatoes

A Closer Look at Sweet Potatoes

October 19th, 2010 by admin  |  No Comments

Although sweet potatoes don’t spend nearly as much time on the average American plate as their paler cousins, they deserve a second look. Packed with nutrition, this traditional Thanksgiving food is a great choice any time of year.

With a yellow to orange colored flesh, sweet potatoes are often confused with yams; in fact, many people believe they are the same thing. They actually differ, with true yams being a little more rare in American supermarkets. Most of what people serve as yams are actually sweet potatoes. Sweet potatoes have a sweeter, moister flesh than that of the yam, which is not actually grown in the United States, but is imported from Caribbean countries. Yams don’t have the same nutritional value as sweet potatoes, so you are better off with the more common version.

Although traditional sweet potato pies and casseroles are often seen at a Thanksgiving feast, there is a lot more that can be done with this healthy root vegetable.

The Nutrition in Sweet Potatoes

Sweet potatoes are full of Vitamin A, providing an incredible amount in every serving. They are also high in Vitamin C and B6 as well as a good source of dietary fiber, iron, and potassium.

Sweet potatoes are also a source of antioxidants that are known to fight all kinds of diseases including cancer. Low in calories and fat, sweet potatoes offer a whole lot of nutrition for the small bite they take out of your daily calorie intake.

Cooking with Sweet Potatoes

You have probably heard of sweet potato pie, and may also have encountered a sweet potato casserole or two, but those two options barely scratch the surface of the sweet potato’s culinary usefulness. Good with the same spices you would use to cook pumpkin, such as nutmeg, cinnamon and cloves, sweet potatoes make delicious desserts. They can be added to all kinds of batters, including pancakes and waffles and baked into cookies, quick breads, and muffins.

Sweet potatoes also have plenty of savory applications. For starters, you can replace your same old French fries with sweet potato fries for a burst of color, and extra kick of nutrition, and an entirely new flavor. The sweet potato can also be prepared in many other ways you might serve regular potatoes, from mashed to roasted. They can even be baked whole and served with just a little butter for an easy and delicious side dish.

Although it’s less popular than pumpkin pie, at least in most of the country, sweet potato pie is a delicious treat that packs a powerful nutritious punch along with the sweetness. Sweet potatoes are also often paired with pecans in a pie, and don’t require as much sugar to sweeten the mix as the less sweet pumpkin does. Instead of adding more refined sugar, the sweet potato makes use of natural sweetness.

Like pumpkin, cooked sweet potatoes can be frozen for later use, which is more economical than buying canned. They can later be thawed for use in a variety of recipes.

Bring the sweet potato into your regular menu for a tasty, nutritious and economical side dish, or even a sweet treat. You might find your kids like it even more than the regular potatoes they usually eat. With a burst of color and a sweeter flavor, they are sure to become family favorites.

Creative Cooking with Cauliflower

Creative Cooking with Cauliflower

October 18th, 2010 by admin  |  No Comments

Although it’s actually a member of the same family as broccoli, most cauliflower lacks the familiar green color shared by its relatives because it is shielded from the sun during growth by the leaves of the plant. In spite of the absence of chlorophyll, which is what gives broccoli, cabbage, and other green vegetables their color, cauliflower is still an incredible source of nutrients. Although traditionally seen in white, there are actually green, orange and also purple varieties of this vegetable. With a milder, almost sweet flavor, it might be easier to get your kids to give it a try.

On its own or mixed with other vegetables, cauliflower offers a flavorful, nutrition packed serving of healthy vegetables your family will love.

The Nutrition in Cauliflower

Just like broccoli, cauliflower contains enzymes and compounds that are known cancer fighters. These phytonutrients common to cruciferous vegetables help to eradicate free radicals and eliminate carcinogens from the body. New research on these incredibly healthy vegetables is uncovering more health benefits all the time, but there is already enough known to make them a must-have on your plate.

Cauliflower is packed with nutrients. It is an incredibly good source of Vitamin C, and also a good source of Vitamins K and B6 as well as folate. Cauliflower also provides dietary fiber and Omega-3 fatty acids. It also offers a number of other vitamins and minerals.

How to Serve Cauliflower

Cauliflower makes a great side dish simply oven roasted with a little garlic, but it can also be cooked and served in a number of different ways. It’s great added to a salad or even served on a vegetable platter with dip. It can be cooked and mashed just like potatoes, or even mixed in with potatoes. Cauliflower is also delicious with a cheese sauce – instead of macaroni and cheese, try serving baked cauliflower and cheese with a crumb topping for a delicious and very healthy twist on a kid’s favorite dish. They might even like it better than the original!

Cream of cauliflower soup is a delicious new twist on the same old cream soups you eat all the time – try it instead of cream of mushroom. Cauliflower is also a great addition to a stir-fry instead of or right along with broccoli.

Because it bakes up very nicely, cauliflower works wonderfully in casseroles. It’s especially good with creamy sauces and pairs very well with chicken, eggs and pork. Add some to fettuccine alfredo to boost the nutritional content and compliment the creamy taste. Because it has a mellower taste than broccoli, it won’t overwhelm delicate flavors in your favorite dishes. Try it in an omelet with cheese, or in a quiche.

Because it has a similar flavor and texture to potatoes, without the starch, cauliflower makes a great replacement for them in a number of dishes. You can cook cauliflower in just about any manner you would potatoes. They’re a great change to the same old meat-and-potatoes meals!

For a versatile food that offers an incredible number of nutrients and health benefits, cauliflower just can’t be beat. Because it’s generally at its best during the cooler months, it also translates into a great comfort food for a cold winter’s day; but it’s equally at home at a summer picnic in a fresh tossed salad or all by itself!

Adding Leeks to Your Menu

Adding Leeks to Your Menu

October 17th, 2010 by admin  |  No Comments

Leeks are a little known but very flavorful cousin of the onion that deserve a place in modern cooking. With a mild flavor that lends itself well to all kinds of recipes, this delicious and healthy vegetable offers a great deal of nutrition. Although they appear to be a larger version of the green onion, a green onion actually has a much stronger taste. Leeks are a great choice for the onion flavor without overwhelming other elements of your food.

The Nutrition in Leeks

Leeks are a fantastic source of Vitamins A, C, and K, as well as folate, which is essential to brain and eye development in young children. They are also a good source of calcium, magnesium, iron and potassium. Leeks are low in fat and sugar, and provide dietary fiber.

How to Cook with Leeks

Unlike other members of the onion family, leeks aren’t particularly well suited to eating raw, and are usually cooked and used to flavor a variety of dishes.

Because leeks grow up out of the ground and have many layers like onions, they tend to collect a good bit of dirt and sand in between the layers. One of the first things you will need to do with fresh leeks is to wash them thoroughly. Make sure to get through all the layers to remove all of the dirt. The best way to do this is to cut through the middle of the leek and fan it out under running water. Discard the dark green portion of the leek and cook with the white and light green parts for the best flavor.

There are many soups that use leeks, some of them quite famous, including cock-a-leekie soup, a Scottish dish made from leeks and chicken stock, and the French-named vichyssoise. Although this leek and potato soup is often thought to be of French descent, it likely has its roots in America, and may be one of the best known uses for leeks. As one of the national symbols of Wales, the leek appears in a number of traditional Welsh dishes as well.

You can use leeks in just about any recipe where you might use onions, but be aware that it will change the taste. This can be a good thing if your kids aren’t a fan of the strong taste of onions, adding the nutrition without the overpowering flavor. Leeks are also a great choice for a lightly flavored dip for vegetables or even chips (go for vegetables for a healthier choice, though!).

Add leeks to stews, or throw some into the slow cooker with a roast or chicken. They are also a great addition to quiche, again offering a more mellow flavor than onions. Consider mixing leeks in with mashed potatoes to add a kick of savory flavor as well as extra nutrition. They are an excellent substitution for green onions (also known as scallions) or chives.

With a delicious mild flavor that is kid-friendly and a good dose of important vitamins and minerals, leeks are a great addition to your cooking routine, and will add new flavor to old dishes. Easy to find in most supermarkets, be sure to give leeks a try the next time you are looking to add a little more taste and a lot more nutrition to simple meals like soups or stews.

The Many Uses for Mushrooms

The Many Uses for Mushrooms

October 7th, 2010 by admin  |  No Comments

While the most common mushroom in American kitchens is the white button mushroom, these staples of many world cuisines come in various forms from shitake to portobello. With a wide variety of flavors, sizes, and culinary uses, mushrooms are easy to add to many dishes.

Although mushrooms grow in the wild, there are many species that are poisonous. It’s best to stick to mushrooms purchased from your local grocer or farmer’s market to be on the safe side, unless you happen to be a mushroom expert! The poison in mushrooms can be fatal, so don’t take any chances.

The Nutrition in Mushrooms

Because there are so many varieties, the nutritional value of a mushroom can change depending on the type. Most types however, offer a wide variety of nutrients, including B Vitamins, potassium, iron, zinc, folate and Vitamin C. They are also a good source of dietary fiber and protein as well. Mushrooms contain a good dose of selenium as well, which makes them great immunity boosters.

New growing methods using ultraviolet lights infuse some mushrooms with a good dose of Vitamin D, which can be hard to get from other food sources. This tends to darken the mushroom’s skin, which might be a help in identifying mushrooms high in Vitamin D.

Mushrooms are low in fat and cholesterol and generally low in calories, making them a great way to fill up without adding a lot of empty calories to a meal.

How to Serve Mushrooms

Mushrooms are used around the world in any number of popular recipes. They can be eaten raw either whole or sliced into a fresh salad. They can also be cooked in a variety of ways, adding an earthy flavor to many dishes.

The type of cuisine can determine the type of mushrooms you would like to use, or vice versa. White button mushrooms are versatile enough to use in just about any dish where mushrooms are called for. Add them to soups, stews, rice pilaf or risotto. Cooked mushrooms make a great topping for a burger or a steak, with or without a sauce. Mushrooms are also a great addition to any gravy, as they go perfectly with both red meat and poultry too.

Cream of mushroom soup is a one of the most popular cream soups on the market, and is used in all kinds of recipes from casseroles to sauces. You can purchase it in cans, or even make your own at home for a fresh, healthy flavor.

Mushrooms are great tossed with pasta no matter what kind of sauce you are using, from tomato based sauces to alfredo, to even pesto. Try different species of mushrooms for variations in flavor. Mushrooms are a favorite topping for pizza – instead of ordering out, top a homemade pie with freshly sliced mushrooms.

Add mushrooms to breakfast by scrambling them with eggs and cheese, or adding them to an omelet. They also work great in other egg-based dishes such as quiche.

At just about every meal, fresh, healthy mushrooms can find a place. The uses for them are nearly endless, as they compliment so many flavors and add their own special taste without overwhelming a dish. At breakfast, lunch, or dinner, mushrooms pack a powerful nutritional punch along with great flavor that is like nothing else.

Add Apples for Good Health

Add Apples for Good Health

October 2nd, 2010 by admin  |  No Comments

An apple a day keeps the doctor away, or so the old saying goes – and for once there might just be something to the old wisdom. Apples are packed with nutrition and will help keep everyone in your family healthy.

With so many varieties of apples to choose from, the hardest part might be picking your favorite. Luckily, you don’t have to! Although some apples are better for certain culinary uses, choosing an apple to munch on as a snack can provide a new taste every time as you try all the different types on the market.

The Nutrition in Apples

Apples provide a good source of Vitamin C as well as dietary fiber. They also offer small amounts of many other vitamins including B vitamins. As most of the vitamin content is found in the skin, it’s best to eat the apple with the skin, and to cook with the skin intact as often as possible.

Because they are high in fiber, apples will help to keep you full, preventing overeating and helping to keep a healthy diet on track.

How to Enjoy Apples

Apples are a perfect snack to eat fresh and raw, either whole or cut into slices. They also pair beautifully with a sprinkling of cinnamon, or a delicious vanilla yogurt dip. Apples are easily portable and make a wonderful addition to a bag lunch or just a quick snack. Sliced apples are great in tossed salads, especially with a slightly sweeter dressing, and make a tasty addition to a chicken salad sandwich. Try apple slices instead of potato chips as a side dish to any sandwich for a crunch that’s healthier and more flavorful too! Raw apples, once sliced, are subject to the process of oxidation, which causes the flesh to turn brown. Eat them right away, or simply toss them in a small amount of lemon juice to stop the oxidation process.

Apples can be cooked in many different ways, both for sweet desserts and also savory dinner dishes. Of course the apple pie is a famous American favorite, and with only a little sugar and spice, it can actually be one of the healthier pie choices you can make. Skip the pie crust in favor of a crumbly topping mixed with oats for an apple crisp instead to bring down the calorie content a little.

Apples are also a top choice for mixing with oatmeal, as they cook nicely into soft bites and work well with the brown sugar and cinnamon flavors often added to hot cereals. They can also be added to muffins and quick breads.

Applesauce is a favorite first food for babies and also a healthy snack for older kids. You can easily make your own at home, and it freezes well for later use. Applesauce is often paired with pork chops, and a homemade chunky applesauce will always beat anything that comes from a jar!

Apples also go great with sweet potatoes, carrots, rice and raisins, opening up a whole new world of side dish possibilities. There is much more you can do with apples than just slice and eat, so be creative and bring apples to the dinner table more often. Adding their sweet flavor will have kids asking for seconds!

An apple a day may not be enough to keep you healthy, but it sure does help, so make apples a regular part of your diet.

Nutrition: The Role of Carbohydrates

Nutrition: The Role of Carbohydrates

July 23rd, 2010 by admin  |  No Comments

In recent years, carbs have replaced fat as the scapegoat in weight gain. Low-carb and no-carb diets have come into fashion. The problem is that carbohydrates are necessary to good health and nutrition. The body uses carbs to create glucose, which provides your system with energy. Carbohydrates essentially fuel the body.

The Types of Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbs are foods high in both natural and added sugars. They break down quickly and tend to be higher in calories with less nutritional value. Fruits are a natural source of simple carbs, but any processed food that contains extra sugar, or any form of sugar is included in this category. These foods include sodas, candy, baked goods such as cakes and cookies, and even white bread.

Complex carbohydrates, on the other hand, take longer to break down and include starches and dietary fiber. These types of carbs include foods such as potatoes, rice, breads, grains and many vegetables. The key to getting the healthy complex carbs is to choose foods made with whole grains. This means choosing whole wheat bread instead of white or brown rice rather than white rice.

Because these foods take longer for your body to break down, they will keep you feeling full longer, which can curb overeating and keep your calorie intake in check. They will also give you extended energy rather than the quick bursts of energy provided by simple carbs.

Whole grains are also a healthier choice because they have not been processed or refined, and all of their nutritional content is intact. Some refined grains have the nutrition added back in after processing, and these are called enriched grains. Although a healthier choice than those that have not been enriched, you are still better off going with the natural whole grain. Enriched grains will not be able to provide you with the same amount of dietary fiber or have the other benefits of eating whole grains.

There is a place for simple carbs in a healthy diet, but try to get them from natural sources such as fruit which also provide nutritional benefits. Foods with added sugars should be an occasional treat.

How Much Should You Eat?

The right amount of carbohydrates ranges from 45-65% of your diet. This means that you should be eating more carbohydrates than either protein or fat. However, these carbs should mostly be in the form of complex carbohydrates.

With your intake of carbs each day, you should aim to ingest the appropriate amount of dietary fiber. The right amount for you depends on the number of calories you are eating each day. If you are eating the correct carbs, it shouldn’t be difficult to meet your body’s fiber needs. Spread the fiber out over the day so that you can stay full and prevent overeating of other, less healthy foods. You will find that when you are consuming the correct amount of fiber, you won’t have much room in your diet for unhealthy foods.

While low-carb diets will probably be successful in helping you to lose weight, in the long run it is not a healthy diet. You will be robbing your body of necessary energy. Choosing instead to cut simple carbs from your diet and continuing to fuel your body with healthy, whole grain choices will result in not only a healthier body weight, but also more energy.

Dietary Fiber

Dietary Fiber

February 21st, 2010 by admin  |  No Comments

Fiber is important to our well being because:

  • it lowers the blood cholesterol, especially low-density lipoprotein (LDL) cholesterol.
  • undigested fiber helps to increase stool bulk.
  • it slows down the speed at which food passes through small intestine and hence helps the absorption of nutrients from food.
  • it can help passing motion by preventing water from being removed from stools.

There are two types of fiber, soluble and insoluble. Most plant foods contain both.

Soluble Fiber

There are a few types of soluble fiber:

  • Pectin (found in citrus fruits and apple)
  • Beta-glucans (found in oats, barley and rye)
  • Arabinose (found in pulses)

Insoluble Fiber

Insoluble fiber could be foud in wheats, corn, rice, vegetables and pulses. Because our body has no enzyme that can break down the fiber into smaller pieces for absorption, undigested fiber can relieve constipation. Dietery of insoluble fiber could also help to prevent bowel cancer, diverticulitis and irritable bowel syndrome.

Good Sources of Fiber

Food / 100g Amount (g)
Bulgur, dry 18
Barley, pearled, raw 16
Oat bran, raw 15
Wheat flour, whole-grain 12
Navy beans, boiled without salt 10
Pinto beans, boiled without salt 9
Black beans, boiled without salt 9
Artichokes, (globe or french), cooked 9
Turnip greens, boiled without salt 9
Split peas, boiled without salt 8
Lentils, boiled without salt 8
Chickpeas (garbanzo beans, bengal gram), boiled without salt 8
Baked beans, canned, with franks 7
Red kidney beans, boiled without salt 7
Soybeans, boiled without salt 6
Couscous, dry 5
Blackberries, raw 5
Roasted chestnuts 5
Spaghetti, whole-wheat, cooked 5
Raspberries, sweetened 4
Tomato paste, without salt added 4
Asian pears, raw 4
Brussels sprouts, frozen, cooked, boiled, drained, without salt 4
Prunes, without added sugar 3
Pumpkin, canned, without salt 3
Winter squash, baked without salt 3

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.