Nutrition

Class 14: Foods with Benefits/Pre and Pro-biotics

GARLIC  

• Packed with antioxidants • The sulfur compounds that give

garlic its pungent odor are thought to be responsible for its healing benefits.

• Studies have shown that garlic keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood from clotting.

• Other studies suggest that eating garlic regularly can help prevent cancer.

Quick Tips: Use with sauted and steamed vegetable dishes, puree roasted peppers with garlic for a fast sauce, puree and use in hummus recipes.

Ginger can add zest and flavor to dishes while offering possible health benefits.

Known for it’s anti-inflammatory properties

May be effective in relieving gastrointestinal stress

May boost your immune system

GINGER ROOT

Quick Tips: Use in tea, with fruit, in fruit and vegetable dishes, with asian dishes.

BERRIES

• Full of fiber, minerals and vitamins, and loaded with healing antioxidants.

• Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease.

• Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that combats carcinogens.

• Blueberries also appear to delay the onset of age-related loss of cognitive function.

Quick Tips: Stir raspberries into vanilla yogurt, add whole blueberries to salads, or dress up sliced strawberries with a little honey, balsamic vinegar and black pepper.

TEA  

• Tea has been shown to significantly reduce the risk of cancer, heart disease, stroke and other diseases.

• The catechins in green tea are oxidized in the manufacturing process of black tea, forming free-radical fighting theaflavins.

Quick Tips: Poach salmon in an infusion of green tea and ginger. Or boil soba noodles in green tea and toss with sesame seeds and a dash of toasted sesame oil.

Antioxidant Content of Beverages

http://nutritionfacts.org/video/better-than-green-tea/

Dark Green Vegetables• Rich in many vitamins,

minerals, and phytochemicals

• Try these:– Spinach– Broccoli– Bibb lettuce– Collard greens– Romaine lettuce– Bok choy– Kale– Swiss chard– Mustard

and turnip greens– Leaf lettuce

ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including

vitamins, minerals, phytonutrients.

Legumes• Low-fat plant protein• Rich in fiber, B vitamins,

minerals andphytochemicals

• Try these:– Black beans – Pinto beans– Garbanzo beans– Lentils– Kidney beans– Lima beans– Adzuki beans– Cannellini beans– Black-eyed peas – Soy

beans

Edamame

Tempeh

Tofu

Highly Processed Soy Products

Soy Beans

Herbs and Spices

Spices come from the bark (cinnamon), root (ginger, onion, garlic), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berry (black pepper), or the fruit (allspice, paprika) of tropical plants and trees.

Herbs are leaves of low-growing shrubs. Examples are parsley, chives, marjoram, thyme, caraway, dill, oregano, rosemary, savory, sage and celery leaves.

Seasoning blends are mixtures of spices and herbs.http://nutritionfacts.org/video/antioxidants-in-a-pinch/

Cloves

Possible Benefits: Anti-inflammatory, Lots of flavanoids, vitamins K,C

Uses: Ground cloves to sautéed vegetables, pierce an onion with a clove and add to soups,

ground cloves to sweet potatoes, squashes, add to warm beverages

OreganoPossible Benefits: Potent anti-oxidant, anti-bacterial, Vit

K, Iron, Calcium

Uses: On Italian foods, eggs or egg whites, salads, salad dressings

-add toward end of cooking process-excess heat-loss of flavor

Native to Northern Europe

Oregano

Possible Benefits: Magnesium, Muscle and blood vessel relaxation, heart

health, vit C, iron, anti-inflammatory

Uses: Italian Foods, Stir-frys, eggplant and tofu dishes, Tomato Soups,

Tea

Basil

Possible Benefits: Digestion, Anti-Cancer, Muscle Relaxation, Respiratory Benefits, May help

with asthma

Uses: Tea, Salads, Fruit, Soups

Peppermint

Possible Benefits: Anti-clotting, anti-bacterial, better blood sugar control, enhanced brain function

Uses: Bean dishes, on whole grain toast, warm beverages, Fruit

Cinnamon

Possible Benefits: Boost to Immune System, Brain Function, Decrease

tumor growth, arthritis, anti- inflammatory

Uses: Sautéed Veggies, Soups, Eggs, Lentils, Mustard

Turmeric

Typical Grocery Store Spices

On average have been on the shelf for 9-12 months

Sat another 12 months in storage Poor quality May contain contaminants

Purchase Whole Spices

Grind them yourself Will stay fresh longer You know what you are getting

How Do I Get Better Quality Spices?

Go to Ethnic Markets Find a local spice merchant Order quality spices online

Penzeys Mountain Rose Herbs World Spice

Approximate EQUIVALENT amounts of different forms of herbs:

1 tablespoon fresh herbs 1 teaspoon dried herbs

As a general rule, add FRESH HERBS near the end of

cooking or just before serving.

Prolonged heating can cause flavor and aroma losses.

Storing Spices

• Typically in a cool dry place

• Refrigerate in a sealed container(Ideal)

• Best to keep away from stove, dishwasher

• Best to buy whole and grind as you use

Refrigerator/Freezer Storage?

Refrigerate paprika, chili powder, and red pepper for best color retention, especially in the summer.

Most herbs can be chopped and frozen. Consider freezing parsley in ice cube trays with

water for easy addition to soups.

When to use it by?

Ground spices = 1 year

Whole spices= 2 years

Frozen=5-6 months

How can herbs and spices help with weight loss?

“….removing a tablespoon of fat removes about 10 grams of fat and 100 calories – an amount which could represent a 10 pound weight loss in a year.The calories in herbs and spices are far less than in breadings, batters, gravies, sauces and fried foods.”

Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension

Chocolate: A Super Food?

• Cocoa rich in flavonols– Reduced risk of blood clots– Lower blood cholesterol

• Added sugar, milk, andcocoa butter dilute theantioxidant action

• Processing ofcocoa may affectpresence offlavanols

No more than: 1 Drink/Day for Women 2 Drinks/Day for Men

1 drink consists of: A 12 oz Beer 8 oz of Liquor 5 oz Wine 1 Shot

Possible cardiovascular benefits from MODERATE drinking. However, risks outweigh benefits so it is not a reason to start drinking if you currently do not!

What are the Recommendations for Alcohol?

Info from Cdc.gov