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!

Smart Nutrition for Immune Support

Smart Nutrition for Immune Support

September 16th, 2010 by admin  |  No Comments

Food does more than keep us healthy; it also provides our bodies with the necessary tools to do the same. Good nutrition supports the body’s ability to fight off illness, balance good and bad bacteria, and prevent infection. While simply eating a healthy, balanced baby food diet comprised of all four food groups will definitely keep your baby’s body strong, there are certain foods that provide a special boost of defensive nutrients. These foods will help your baby to have a stronger and more effective immune system.

Immunity Boosting Vitamins

Most people know that vitamin C is a powerful fighter against illness. It increases the number of white blood cells, which are vital to fighting off infections and also helps your body create important antibodies. Making sure your baby is getting enough vitamin C can help prevent illness and also shorten those that can’t be avoided. Citrus fruits are great sources of vitamin C, but the acidity might be hard on your baby’s stomach. Choose other options that are also full of vitamin C such as papaya, kiwi, cantaloupe and strawberries.

Although it isn’t as well known as vitamin C, Vitamin E is also an important immunity booster that can keep your baby healthy. Vitamin E helps your body to create the cells that fight germs and even cancer. Vitamin E is found in grains, nuts and vegetable oils. Almonds are a great sources, so consider trading your peanut butter for almond butter – although peanut butter provides a good dose of vitamin E too. Another excellent source that is perfect for babies is avocado.

Other Antioxidants

In addition to vitamins E and C, which are both antioxidants, there is another powerful antioxidant that can provide an incredible boost to your baby’s natural defenses against illness. A group of phytonutrients known as caretenoids, specifically beta-carotene, are incredible immunity boosters. Beta-carotene helps the production of those important illness-fighting cells, as well as destroying free radicals, which can lead to all kinds of problems including cancer.

The body also uses beta-carotene to create vitamin A, another great immune boosting vitamin. All of the caretenoids in this family of nutrients have similar protective effects on the body and are thought to be one of the best cancer fighters around. Look to foods like carrots, mangoes, sweet potatoes, and tomatoes.

Omega-3 fatty Acids

There has been a great deal of buzz around these essential fatty acids in recent years for good reason. Not only are they great for your heart, they also have immune boosting powers as well. Kids who get enough omega-3’s generally get fewer respiratory infections than those who don’t. Get these healthy fats in foods like fish and nuts. Almonds are on the best nut sources of omega-3’s, which makes another argument for almond butter as a peanut butter substitute. When choosing fish, look to choices like salmon, which is high in omega-3’s while low in mercury, which can be a danger in some fish sources.

The right baby foods really can make a difference in how often your child gets sick as well as the duration of illness. And it’s not just minor illnesses you will be helping your baby to avoid, but also far more serious problems both now and later in life. Supporting the body’s natural defenses against infection with these incredible immune boosters will keep your baby healthy and happy for a long time.

Adding DHA & ARA to Baby’s Diet

Adding DHA & ARA to Baby’s Diet

September 7th, 2010 by admin  |  No Comments

It seems there is always some particular nutrient making headlines for newly discovered benefits to both adults and children’s health. Among the popular nutrients in recent years, DHA & ARA have been particularly noted for their importance in pregnancy and infancy. This has led to concern regarding the intake of DHA & ARA in pregnant women and babies, and the popularity of supplements.

Depending on how your baby is fed, there may already be adequate levels of DHA & ARA in his diet. There are some ways, however, that you can make sure.

What are DHA & ARA?

DHA & ARA are two essential fatty acids, part of the Omega-3 fatty acid group. They are also called lipids. They are vital to proper brain and eye development in babies. The body is able to produce these two fatty acids as long as it has a good source of the other lipids required for production, but may not be able to reach the required levels without an extra source.

DHA & ARA Before Solids

In the first 6 months of life, when your baby relies entirely on breast milk or formula for sustenance, those same liquids are the only source of essential fatty acids. Babies acquire DHA & ARA from their mother during gestation, but after birth continue to receive it through breast milk. Until recently, babies fed formula were missing out on this extra supply. Most formulas on the market today, however, are fortified with DHA & ARA. Because the version added to formula is synthetic, opinions are mixed as to whether or not it has the same effect as that in breast milk.

The best way to provide your baby with essential fatty acids for brain and eye development in the first year of life is to breastfeed. Even once you add solid baby foods to baby’s diet, it can be difficult to get enough of these nutrients, so a continued supply from breast milk is important. If breastfeeding is not possible, formula will provide your baby with the synthetic version of the lipids, as well as with the other fatty acids required to allow baby’s body to make DHA & ARA.

Food Sources of DHA & ARA

The best food source of Omega-3 fatty acids are fish. Salmon is especially high in these nutrients. Other food sources include nuts and olive oil. Because DHA & ARA do not appear in a lot of foods, it can be hard to maintain the needed levels through diet alone, especially for babies who are new to solid foods. Some baby foods are now being fortified with the synthetic version, but if you can it’s best to continue breastfeeding while your baby warms up to solids and eventually can eat more of the foods that provide Omega-3’s.

As your baby progresses with solids, you can offer her fish that are low in mercury, and nut butters on whole grain toast. Try almond butter for the best nut source of fatty acids. Cooking with olive oil instead of vegetable oil will get more Omega-3’s into your diet as well, along with your baby’s diet when she is old enough to eat the foods you are eating.

Right now, the best known source of DHA & ARA for babies is breast milk. While there are other ways to provide it, if you are really concerned, try to breastfeed for as long as you possibly can.

Seafood Safety During Pregnancy

Seafood Safety During Pregnancy

July 14th, 2010 by admin  |  No Comments

Seafood can be part of a healthy pregnancy diet, as long as you are careful about what type of seafood you consume. Certain types of fish, as well as undercooked or raw seafood may pose a risk to your baby, so use caution when selecting seafood options for your pregnancy diet.

Mercury in Fish

Fish is a very healthful food and provides pregnant women with the very important and hard to get Omega-3 fatty acids, which contribute to baby’s eye and brain development among other benefits. Certain fish, however, contain dangerous levels of mercury, and should be eaten in small amounts or avoided altogether, as mercury can be damaging to an unborn baby’s nervous system.

Fish absorb mercury from their food, and the longer a fish lives, the more mercury it will accumulate. Therefore, fish with longer life spans will have a much higher mercury level than those who don’t live as long. Larger, predator fish that feed on small fish will absorb more mercury from their diet as well, causing their mercury levels to rise even more.

Fish that contain dangerously high levels of mercury are swordfish, shark, king mackerel and tilefish. Pregnant women should avoid these fish entirely. The fish that are lowest in mercury are salmon, canned white tuna, shrimp and pollock. Albacore tuna is higher in mercury than the standard white tuna found in a can, and tuna steaks should be consumed only rarely. Pregnant women should consider avoiding tuna steaks altogether to be on the safe side. Other fish to be cautious with include halibut, bass, snapper and mackerel. If you aren’t sure about a fish, check with the FDA prior to eating it.

The safe amount of fish recommended by the FDA for pregnant women is about 12 ounces per week. Try to ensure that most, if not all of your fish consumption is from those listed as being lowest in mercury. Use caution when consuming fish caught in local waters by friends and family, as it may be difficult to tell what the mercury level is.

Undercooked or Raw Fish

Many people enjoy sushi, but unfortunately it isn’t safe to consume during pregnancy. Some types of sushi, such as California rolls, do not contain raw fish and are safe to eat, but all raw fish should be removed from the diet entirely. Raw fish can contain bacteria such as salmonella and parasites that are very harmful to the baby.

Undercooked shellfish such as clams and oysters are the number one cause of seafood-related illnesses, so be especially cautious when consuming these foods. Be absolutely certain that they are fully cooked to at least 140 degrees before you eat. If you can’t be sure of proper cooking, it’s best to avoid these foods altogether.

While all of the information surrounding fish consumption can be confusing and a bit frightening, keep in mind that fish provide a great deal of wonderful nutrition to you and your baby as well. Fish are low in the bad fats and full of the good fats that support your baby’s development. They also provide a number of essential vitamins and minerals. Enjoy your fish, but follow the FDA guidelines to be safe. Aim for two servings of low-mercury, fully cooked fish every week to get the benefits and avoid the risks.

Pregnancy – Other Nutrients of Note

Pregnancy – Other Nutrients of Note

July 7th, 2010 by admin  |  No Comments

Aside from the macronutrients (fat, protein and carbohydrates) and micronutrients (vitamins and minerals) that are required for survival, there are other nutrients that have recently raised interest for their potential impact on health. Although they are not all necessary for life, there are some interesting discoveries being made regarding their ability to fight off cancer and heart disease.

Phytochemicals

Also sometimes called phytonutrients, these are chemical compounds found in plants. Phytochemicals make up a plant’s natural defense system against disease. These compounds can be found in many fruits, vegetables and nuts. Phytochemicals are believed to have a number of effects including anti-fungal, anti-viral and anti-bacterial properties. Many phytochemicals are also antioxidants, which are known to be essential in the fight against cancer.

Of the many phytochemicals, the most well known are a group known as caretenoids, which include lycopene, beta- carotene, and lutein. These are very powerful antioxidants with a number of health benefits including fighting cancer and protecting the heart, skin, and more. These phytochemicals can be found in foods like mango, apricot, sweet potato, carrots, broccoli and spinach. Beta-carotene is known as a provitamin, because it can be converted into Vitamin A, which is important for many body functions.

Many other plants and herbs also contain phytochemicals, which may be responsible for their popular use as natural medicines and preventatives. Echinacea, ginseng, and valerian are among these plants.

Antioxidants

Not all antioxidants come in the form of phytochemicals. They also appear in vitamins and minerals as well. In recent years, antioxidants have been the major buzzword in anti-aging and disease prevention.

Antioxidants slow the damaging effects of oxygen on cells. In much the same way that you can use lemon juice to prevent a cut apple from turning brown, antioxidants slow the oxidative process in your body. They are also thought to be important in stopping the damage caused by free radicals, which are molecules that are produced from the breakdown of food and also from pollutants such as cigarette smoke. These free radicals can attack our cells and lead to cancer and heart disease. Antioxidants can help to prevent this from happening.

Antioxidants can be found in foods such as blueberries, raspberries, grapes, cherries and also spinach, broccoli, and garlic. Tea is also an excellent source of antioxidants. While it is true that dark chocolate and red wine also provide good sources of antioxidants, bear in mind that these things are not good for the body if consumed in large amounts, and certainly aren’t good choices during pregnancy.

Omega-3 Fatty Acids

Although these actually fall under the category of fats, they have been in the news so much lately for their health benefits that they deserve a mention of their own. Found mostly in fish such as salmon and tuna, these essential fatty acids protect the heart and can also lower the risk of cancer, arthritis and other ailments.

Many people do not get enough Omega-3’s in their diet, and there has been a recent push to add them to all kinds of foods and also in supplement form. The most common supplements are fish and flaxseed oil. Eating at least two servings a week of fish should meet your Omega-3 needs, but use caution to avoid fish high in mercury. Other food sources of Omega-3’s include olive oil and nuts such as almonds.

Including these nutrients in your diet will help to keep you healthy and avoid many chronic illnesses.