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 Healthy Perks of Pumpkin

The Healthy Perks of Pumpkin

October 9th, 2010 by admin  |  No Comments

If you have never thought about pumpkin beyond your jack-o-lantern or Thanksgiving pie, you are missing out on a great ingredient that brings more nutrition to the party than you’d think. Cooked pumpkin has a number of great culinary uses in more than just pie. It is surprisingly versatile, and easy to use.

Although most people buy pumpkin canned, it’s very easy to cook your own from a fresh pumpkin. Pumpkins are a fall crop, but cooked pumpkin puree freezes wonderfully to be used any time you need it. Canned pumpkin is a quicker option, however, and still offers all the nutritional benefits, so don’t skip pumpkin just because you don’t have time to cook and puree it!

The Nutrition in Pumpkin

Pumpkin is an incredibly good source of Vitamin A, and also provides Vitamins C and E as well as many B vitamins including folate. It also offers calcium, potassium, magnesium and iron.

Low in fat and cholesterol, pumpkin adds a lot of nutrition for very few calories, making it a great food for those looking to fill up on a calorie-restricted diet.

How to Cook with Pumpkin

Look beyond your pumpkin pie; cookies, muffins, quick breads and scones are all a great place to use pumpkin. You will turn a sweet treat into something with a much bigger nutritional value simply by adding pumpkin to the batter. Baked goods involving pumpkin are often less sweet than other choices because pumpkin pairs so well with spices like nutmeg and cinnamon, which add a lot of taste without a lot of calories.

That’s not all you can do with pumpkin, though! Make a delicious pumpkin soup or stew, or add pumpkin to chili – it will work great with the spices and adds creaminess and a distinct flavor. Add pumpkin to pasta sauces and use it to top noodles or layer in a lasagna. It makes a great addition to vegetarian lasagnas, adding flavor and texture without meat.

Pumpkin is also perfect in risotto and other creamy dishes; a smooth pumpkin puree gives substance and thickens a sauce. It brings a nutritional boost to dishes not always known for being healthy!

Although any pumpkin will do for cooking, there are certain pumpkins you should look for depending on what you are planning to make. Pie pumpkins are the best choice for pumpkin pie of course, but also better for baked goods due to a smoother texture and slightly sweeter taste. Most supermarkets will have them, as well as farmer’s markets. They are smaller than the pumpkins used for carving jack-o-lanterns.

Pumpkin is great at breakfast too! Try pumpkin pancakes, or pumpkin oatmeal. With the right spices, you will think you are eating pumpkin pie for breakfast – and so will your kids!

Pumpkin doesn’t always have to be pureed. You can use chunks of pumpkin in much the same way you might use other types of squash. Roast it and mix it with other vegetables, or add it to a skewer with meat heading to the grill.

With its bright orange color, distinct flavor, and versatility, pumpkin can liven up many dishes and also add a great dose of vitamins and minerals. Keep some on hand in the freezer so you will have it available whenever inspiration strikes! Take pumpkin beyond Halloween and Thanksgiving for a great tasting, nutrition packed option that is perfect any time of the year.

A Healthy Eating Plan for Pregnancy

A Healthy Eating Plan for Pregnancy

July 21st, 2010 by admin  |  No Comments

When you are pregnant, good nutrition is more important than ever before. Your baby is depending on you to provide everything necessary for normal growth and development. Because the baby will draw on your body’s stores of important vitamins and minerals, you must be sure to replace them through your diet. It’s important to be extra-cautious with those nutrients that the body isn’t able to produce or store on its own; these must be replaced on a daily basis.

A Balanced Diet

Eating a balanced diet from a variety of food choices in the best way to ensure adequate nutrition for yourself and for baby. Fill up on healthy choices such as fruits and vegetables, and avoid empty calories from sugary choices. You will need to eat from all of the food groups every day, in the appropriate amounts, so it will require close attention to what you are consuming.

Nutrients of Special Importance During Pregnancy

The job of growing a little person in your womb requires certain nutrients more than you might previously have been consuming them. Make sure you are getting enough of these key nutrients for a healthy baby:

  • Folate or folic acid: Found in leafy greens such as spinach and kale, folate has been shown to greatly reduce the likelihood of a number of birth defects, including spina bifida. Pregnant women should increase their intake of foods rich in folate early on – in fact it’s a good idea when you are just starting to try to conceive.
  • Calcium: Your baby is developing his new bones, and this will require a great deal of calcium to make them grow strong. Pregnant women should get extra calcium to prevent the baby from depleting their body’s stores.
  • Iron: Women often become anemic during pregnancy as the baby draws on the body’s iron supply.

Of course, these are just a few of the many nutrients vital to a healthy pregnancy and a healthy baby. Every vitamin and mineral should be represented in your diet, as well as the proper balance of protein, carbohydrates, and fat.

Prenatal Supplements

Almost every woman will be told to take a prenatal supplement throughout their pregnancy. Especially when you are feeling ill in the first trimester, this can help your body to continue feeding the growing child. Making sure you are getting everything your baby needs by taking a supplement is a good safeguard against oversights in your diet.

While prenatal supplements are available over the counter, you can also ask your doctor to write you a prescription. These supplements may be of higher quality, and as an added bonus, your insurance plan will likely cover the cost.

Weight Loss and Pregnancy

During pregnancy, your body will naturally gain weight. It is never a good idea to cut calories or attempt to lose weight while you are pregnant. If you are concerned about your weight gain, talk to your doctor. Avoid high-calorie, low-nutrition foods and replace them with healthy choices to keep from putting on unnecessary pounds. If you are eating a balanced diet during your pregnancy, you should not gain weight at more than the normal rate. If you feel this is the case, it is possible you have gestational diabetes. Most women will be tested for this during pregnancy, but if you have not been and are concerned, ask your doctor.

Eating right during pregnancy is vital to a healthy mother and baby too. Throughout your pregnancy, take extra care to ensure your diet contains everything your baby needs.

Folic Acid: What it is, and Why it’s Important

Folic Acid: What it is, and Why it’s Important

July 16th, 2010 by admin  |  No Comments

In recent years, folic acid has been the center of much focus due to the research showing its incredible importance for pregnant women. While everyone needs folic acid for a healthy diet, much of the research studying its effects has centered on the prevention of birth defects, particularly neural tube defects such as spina bifida.

Getting enough folic acid both prior to and during your pregnancy is an absolute must to protect your baby against serious birth defects as well as other problems.

What is folic acid?

Folic acid is actually the synthetic version of a naturally occurring B-vitamin called folate. Thus when it is found in a natural food such as spinach, it is called folate. When it appears as an ingredient in a multivitamin supplement or is added to a food to fortify it, it is called folic acid. The function is the same no matter which form it takes. Folic acid is essential to the production of new cells in the body.

Why is folic acid important to pregnancy?

Recent research has shown that getting at least 400 micrograms of folic acid each day prior to pregnancy, and 600 micrograms during pregnancy, can reduce the occurrence of serious birth defects like spina bifida and anencephaly by 50-70%. While this is the most common benefit discussed in connection with folate, it’s not the only one suggested by the research.

Folic acid is also linked with a lower risk of cleft lip and palate, preterm birth, low birth weight, and preeclampsia in the mother. All of this information has led medical practitioners to recommend a daily supplement of folic acid to all women who are of childbearing age, and especially to those trying to conceive or already pregnant.

Why should it be taken before pregnancy?

The effects of folic acid on preventing birth defects are the strongest when the mother already has the required levels of the vitamin in her system prior to becoming pregnant. Also, many birth defects including those of the spine and brain as well as cleft lip and palate occur very early in pregnancy, often before the mother is even aware she is pregnant. If you wait until your pregnancy is confirmed to start taking folic acid supplements, it could be too late.

Still, even if you have not started taking extra folic acid before discovering your pregnancy, you haven’t lost your chance to reap other benefits from the vitamin. Begin taking a supplement the minute you find out you are pregnant, and you can still avoid problems like premature birth and low birth weight, among others.

Where can I get it?

Most multivitamin supplements for women contain the required amount of folic acid. You should make sure yours has at least 400 micrograms per dose. It’s also a good idea to make sure you add foods containing folic acid to your diet, such as citrus fruits and leafy greens. Try orange juice, spinach and broccoli, as well as foods that have been fortified with folic acid such as cereals and breads. As the popularity of folic acid spreads, more products with the vitamin added are appearing.

Although folic acid has only recently begun making headlines for its importance in pregnancy, it has always been an essential part of a balanced diet. Making it a part of your healthy eating plan will ensure you are healthy as well as ready should a pregnancy occur.

Necessary Nutrients for Pregnant Women

Necessary Nutrients for Pregnant Women

July 11th, 2010 by admin  |  No Comments

Although every nutrient is important to a pregnant body and a growing baby, there are a few that need extra attention. Add extra foods containing these vital nutrients to your diet for a healthy baby, and mom too.

Up Your Protein Intake

A pregnant woman needs more protein than prior to pregnancy to support the baby’s growth. You should increase your protein intake by about 10 grams a day during pregnancy. Great sources of protein are meats and poultry, fish, eggs, dairy products, nuts and nut butters as well. This may be especially important for vegetarians or vegans whose diet does not include many of the common sources of protein. Remember that you can’t get protein from a prenatal supplement, so make sure it’s present in your diet.

Pump Up the Iron

A pregnant woman needs double the amount of iron to prevent anemia due to the higher volume of blood in your system. Low iron has also been linked to preterm birth as well as low birth weight. Make sure you are getting all the iron you need with iron-rich foods such as lean red meat, poultry and fish, beans or leafy greens like spinach. Your doctor may also prescribe an iron supplement during your pregnancy for extra insurance. A blood test during pregnancy will check your iron levels to make sure you are not anemic.

Increase Your Calcium

Calcium is vital to growing healthy bones and teeth. Because calcium is stored in your bones, the baby will draw on this supply if you aren’t providing enough in your diet. It’s important therefore to increase your intake of calcium during pregnancy so that your stores are not depleted by the baby. You need healthy bones and teeth too! Dairy products such as milk, cheese and yogurt are the best sources of calcium. If you can’t eat dairy products due to dietary restrictions or lactose intolerance, look for foods fortified with calcium such as orange juice. Foods such as salmon and leafy greens can also provide calcium.

Folate for a Healthy Baby

Even when you are just trying to conceive, you need to increase your intake of folate or folic acid. This important nutrient protects your baby from serious neural tube defects and may also ward off preterm labor. Because folate is so vital even in the early weeks of a pregnancy, getting extra is important when you are trying to become pregnant. If you are already adding it to your diet, your baby will get the benefits from the time you conceive. Get folate in citrus fruits, leafy greens, and dried beans. You should also take a prenatal vitamin containing folic acid.

The Right Fat

Fats are extremely important for your baby’s eye and brain development, but make sure you are eating the right kind. Look for foods containing unsaturated fats and healthy Omega-3 fatty acids, such as nuts, oils like olive and canola, and fish like salmon and tuna.

Fill Up on Fiber

Fiber will keep you full, give you sustained energy, and also help prevent the constipation that plagues so many pregnant women. It has also been linked with a lower risk of gestational diabetes. Get fiber in foods like fruits and vegetables and whole-grains such as oatmeal, whole wheat bread, and brown rice.

Make sure you are eating a balanced diet that includes these and all the other important nutrients throughout your pregnancy.

Pre-Pregnancy Folic Acid and Prevention of Birth Defects

Pre-Pregnancy Folic Acid and Prevention of Birth Defects

July 5th, 2010 by admin  |  No Comments

While many of us know how important good nutrition is during pregnancy, not everyone is aware of the impact your diet prior to the pregnancy can have on the baby. Of the many steps any woman planning to conceive should take, adding certain nutrients to her diet is one of the most important.

One of these nutrients is folate, a B vitamin that has been shown to help prevent birth defects including neural tube defects such as spina bifida and also cleft lip and palate. Folate has the largest effect on preventing these defects when taken prior to and in the very early stages of pregnancy.

Folate and Folic Acid

Folate is the term used to describe the naturally occurring version of this vitamin in foods such as fruits and vegetables. When you hear the term folic acid, this refers to the synthetic version of the vitamin which is used to fortify foods and also appears in supplements. Thus, when you look for this important nutrient on the list of vitamins in your prenatal supplement, it will appear as folic acid.

How long before pregnancy should folate be increased?

To get the full preventative effects of folate, you should start increasing your intake at least one month prior to pregnancy. However, folate is very good for you, and there is no reason not to increase your intake even if you don’t plan to become pregnant for some time. Not only will it improve your own health, but should a surprise pregnancy occur your body will be ready. It’s a good idea for all women of childbearing age to include extra folate in their diet, or take a supplement that includes folic acid. You should continue to get enough folic acid throughout the first trimester of pregnancy at least, but continuing right through your pregnancy will be good for both you and baby, especially since folate has also been linked with preventing premature birth.

How much folate do I need?

Women should get at least 400 micrograms of folate each day prior to pregnancy, and should increase that amount to 600 micrograms as soon as pregnancy is confirmed. You can get too much folic acid, however, so stick to under 1000 micrograms unless your doctor recommends more due to a history of neural tube defects in previous pregnancies. In this case, a larger dose may be recommended for both the pre-pregnancy period and into the first trimester. Studies have shown this may prevent recurrence of the defect in subsequent pregnancies.

Which foods contain folate?

Folate occurs naturally in lentils, asparagus, broccoli, spinach, citrus fruits such as oranges, and peanuts. It is also often added to cereals, breads, and pasta, so check the label to see if your choice has been fortified with folic acid.

It can be difficult to get enough folate from foods, so women planning to become pregnant should add a supplement containing the recommended amount. Check the label of your multivitamin to make sure it supplies enough folic acid. Prenatal supplements should include folic acid, but be sure the amount is right, and add an extra supplement if necessary to meet your 600 microgram requirement.

The importance of folate to a healthy pregnancy can’t be overstated. It is believed that taking an increased amount of folic acid could prevent up to 70% of neural tube defects in the US. Take this simple step before you are pregnant, to protect your baby even before conception.

The Role of Vitamins

The Role of Vitamins

June 30th, 2010 by admin  |  No Comments

When many of us think of vitamins, we picture a bottle of pills or chewable capsules. It has become so common to think of “taking your vitamins” that we often forget where vitamins really come from.

Vitamins are naturally occurring, organic substances found in plants and animals. They are necessary to good health and help our bodies to function properly. Each vitamin has a role to play, and it’s important to get enough of all the necessary vitamins to ensure a strong and healthy body.

What They Do and Where to Find Them

Vitamins are generally known by letters, Vitamin A, B, C and so on, but they also often have another name. Knowing which vitamin is which, what they do for the body, and which foods provide them makes it easy to eat a balanced diet.

  • Vitamin A. This vitamin is available from both plant and animal sources. It plays a major role in protecting the immune system, eye health, reproduction, and helps build barriers in both the skin and linings of internal systems to keep out harmful bacteria. You can find Vitamin A in beef or chicken liver, dairy products, and many fruits and vegetables, especially carrots, spinach, kale, cantaloupe and apricots.
  • Vitamin B6. Necessary to immune and nervous system function, vitamin B6 also creates enzymes that metabolize proteins, and is required to create hemoglobin, which carries oxygen within the bloodstream. Vitamin B6 can be found in foods such as potatoes, bananas, garbanzo beans and chicken.
  • Vitamin B12. This vitamin is required to create red blood cells and support neurological function. Foods that provide Vitamin B12 are beef liver, clams, yogurt, and fish such as trout and salmon.
  • Folate. Another one of the B vitamins, folate has recently been shown to reduce the risk of a number of birth defects including spina bifida. You can get folate from foods such as whole grains and leafy greens like spinach and broccoli.
  • Vitamins B1-6 and B7. Also known as thiamine, riboflavin, niacin, pantothenic acid and biotin, the remaining B vitamins are also important to good health, helping to metabolize food into energy and create red blood cells. B vitamins can be found in a variety of foods such as meats, poultry, eggs, and green vegetables.
  • Vitamin D. Crucial to healthy bones, this vitamin helps in the absorption of calcium and bone growth. It also plays a role in immune health. This vitamin does not appear naturally in many foods, however it can be found in fish such as salmon, tuna, and sardines. Vitamin D is also absorbed into the body through sun exposure, however too much exposure to UV rays carries a risk.
  • Vitamin E. An antioxidant which can help to rid the body of free radicals, Vitamin E also supports a healthy immune system. This vitamin can be found in nuts such as almonds, peanuts and hazelnuts, as well as sunflower seeds, broccoli, and spinach.
  • Vitamin K. This vitamin plays an important role in blood clotting as well as maintaining healthy bones and tissue. It is most commonly found in leafy green vegetables such as kale, collard greens, spinach and broccoli.

Getting Enough Vitamins

It can be difficult to tell if you are getting enough vitamins from your diet, so it’s not a bad idea to take a daily multi-vitamin. Just be careful not to overdo it on supplements. Taking too much of some vitamins can actually be detrimental to your health. A balanced diet and a basic multi-vitamin should be sufficient to provide your body with what it needs to function and stay healthy.