Asparagus in season has an amazing fresh flavor and texture, it’s easy to prepare, it goes well with just about any food, and it’s a good source of many nutrients. Drizzling with a lemon vinaigrette is a special and delicious way to serve it. When you see it growing in the garden or on the farm, it has a certain science fiction appearance. And what about asparagus pee?!
Just about everything we do as humans impacts our physical world, especially the food we buy and choose to eat (or not.) In fact, food accounts for more than 1/3 of global greenhouse gas emissions (GHG.) Take a 1 minute quiz to evaluate your footprint on the earth. Fortunately, eating for good health, and for that of the planet, are one and the same. The Planetary Health Diet (PHD) is comprised of high-quality plant foods—vegetables, nuts, fruits, legumes—and low amounts of animal foods, refined grains, added sugars, and unhealthy fats. (Sample menus tips.) Choices we make about food waste and food packaging are other huge considerations when it comes to Mother Nature.
New preliminary research suggests that a plant compound in broccoli, that has already been shown to reduce risk for certain cancers, may also act as an anti-viral agent against COVID-19. Along with broccoli, other cruciferous (sulfur-containing) vegetables like cabbage, kale and Brussels sprouts are rich in the compound sulforaphane which can inhibit the replication of SARS COV-2, the coronavirus that causes COVID-19 in cells and mice. Although human studies have yet to be done on the effectiveness of broccoli and other veggies containing sulforaphane, it only makes good sense to include plenty of whole plant foods in your regular diet that contain potential anti-viral agents. Recipe included for SKILLET CHICKEN THIGHS WITH BROCCOLI & ORZO
Photo credit: New York Times
I would be remiss to let February, known as American Heart Month, slip by without mention.
Practicing four vital lifestyle steps can dramatically reduce your risk for heart disease.
The Harvard School of Public Health offers a free online assessment to determine risk for heart disease in seemingly healthy people. Go for it…see where your lifestyle might need some health improvement. And don’t forget the dark chocolate ;)
Access to safe, nutrient-dense food is essential for achieving and maintaining good health. There’s an urgent need to promote research, policies, and protocols to protect vulnerable populations from food insecurity, during and after the pandemic.
Although inherited genetic mutations play a role in about 5-10% of all cancers, a range of unique environmental and lifestyle factors can help reduce cancer risk. In fact, the World Health organization suggest that 40% of all cancers can be prevented with attention to lifestyle, smoking avoidance, limiting alcohol, and exercise.
Think about it: We each only have one body, and we all only have one planet, which is heating up fast.
Life is not a dress rehearsal!
Dieting doesn’t keep weight off long term. In fact Yo-Yo dieting (losing and re-gaining weight over time repeatedly) is extremely detrimental to physical and mental health.
Learn to find balance: take care of yourself and the environment that sustains our lives.
Whole roasted chickpeas have become coveted crunchies in the snack food aisle. Intact chickpeas offer the most nutrient density when compared with minimally processed or ultraprocessed foods made from chickpeas. For clarification, ultraprocessed foods are highly manipulated and contain many added ingredients not found in a typical kitchen. Recent research suggests that ultraprocessed foods, including packaged snack foods, have a role in excess calorie consumption, leading to obesity. And while many consumers prefer to eat processed plant-based products for environmental concerns, they should also consider the energy and resources that were required to prepare, manufacture, package, ship, and store ultraprocessed foods compared with whole foods regionally procured.
Eggs, in particularly egg yolks, have been long-disparaged for their rich cholesterol content that was assumed to contribute to heart disease. Yet as nutrition research has evolved, scientists have proven that dietary cholesterol does not equate to blood cholesterol circulating throughout the body. In fact, the relationship between eggs and heart disease is weak at best. The main influence on blood cholesterol is not the amount of cholesterol in the food we eat, but from the mix of fats and carbohydrates in our diet.
“For those who are generally healthy, low to moderate intake of eggs can be included as part of a healthy eating pattern.” —Dr. Frank Hu, Chair of the Department of Nutrition at the Harvard School of Public Health.
This is not your average chicken soup, rather it’s a super hearty one dish meal, both delicious and nutritious. I’m passing this recipe along from The New York Times Cooking by Colu Henry, described as a comforting dish that starts with chicken stock seasoned with leeks, carrots and celery. Garlic and fennel seeds are toasted along with the farro to add another layer of flavor. Perfect for a winter’s night and again leftover for lunches.
This New York Times Cooking recipe from Ali Slagle makes the most out of just a handful of pantry ingredients like canned white beans, a can of tomatoes, and lots of garlic. But don’t be intimidated by the garlic, as the tomato flavor dominates and raises this soup to a classic. I’m passing this recipe along as it fits my requirement for being BOTH nutritious AND delicious. Serve with grilled cheese and spinach, arugula, or kale on whole grain bread.
There’s been rampant marketing campaigns by elderberry supplement manufacturers that it can protect against both the flu and the novel coronavirus. Yet, based on current research and direction from the National Institutes of Health, there just isn’t enough information to demonstrate that elderberry is helpful for preventing or treating cold and flu. What’s worse, taking elderberry has the potential to be harmful if you have COVID-19. The synergistic effect of the total nutrients in whole foods are the most bioavailable to the body. Read on!
Are you among the 75% of Americans who consume significantly less fruits and vegetables compared to nutrition and health recommendations? This recipe is an easy and delicious way to add more fruit to your day. You’ll use just one bowl, and it can be prepared in advance to bake in the morning, or while eating dinner—ready, fragrant and warm to enjoy for dessert. Nutritional benefits include heart healthy soluble fiber and omega-3 fats, along with phytochemical having both antioxidant and anti-inflammatory properties.
Simple Apple Crisp: Easy + delicious + good for you = no brainer!
Americans eat an average of 54 pounds of beef annually, about the equivalent of a quarter pound hamburger every other day. And as a celebrated American food icon, burgers are the most common form of red meat consumed. Most people are familiar with health recommendations to limit red meat for both human health and for the health of the planet. Have you tried plant protein or lab grown alternative meat burgers? Here’s my list of the pros and cons of fake meat compared to whole animal foods.
Whenever baking or cooking, my mantra is to improvise with ingredients on hand, and to suit taste and nutrition. Boost the nutrition of a pan of brownies, without sacrificing satisfyingly-moist texture and chocolaty-sweet richness. Makeover this Fudge Brownie recipe from a well-known baking company that I used as the basis for my Cocoa Chocolate Chip Brownies.
It’s easy when feeling bored or stressed to give little regard to the health impact of what we eat. Yet, we all need every defense against COVID-19. Research has repeatedly demonstrated that people who eat an overall nutritious, whole-foods, plant-based diet most of the time have stronger immune systems than those who primarily eat foods that are refined and highly-processed.
Red lentils are petite darlings that have a slightly sweet flavor, cook up in just 10 minutes, and serve up almost a beef burger’s-worth of protein. This is one of those recipes that seems too easy to offer much flavor. I made it before yoga one evening in about 20 minutes, turned off the heat, and came home to a delicious, healthy meal. At winter’s-end, we’re all a bit ‘soup weary’, but the lemon and baby kale make it refreshing as we anticipate the arrival of spring.
Though a definitive relationship between the consumption of pomegranates and health hasn’t yet been established, it’s a healthy fruit to jazz up winter plates. Hundreds of arils (ruby red seeds) comprise the heart of the fruit. Pomegranate arils have a juicy and refreshing taste with hints of sweetness and citrus, and are high in vitamin B6, vitamin C, and potassium. Arils can be eaten as is, added to cereals, salads, beverages, desserts, or as accents for seafood, poultry, meat and other dishes. Due to pomegranate’s high polyphenol content, it has been touted as one of the distinguished edibles that’s classified as a “superfood”—a popular buzzword in the language of food and health.
As a registered dietitian nutritionist, I am not a perfect eater, I don’t want to be a perfect eater, nor do I believe anyone else should strive to be. But, eating nutritious food for good health, is very important to me. Good nutrition can’t necessarily cure cancer nor multiple sclerosis, but research does demonstrate that eating well contributes to improved physical and mental health. With this personal and professional mission over the decades, I’ve come to recognize that beyond my knowledge and practice of nutrition, both Mindful Eating and Intuitive Eating are essential to eating well and overall health.
Takeaways for healthier eating, a healthier you in 2020 and beyond:
Although the determinants of mental health are complex, there is emerging and compelling evidence for nutrition as a significant factor in the high prevalence and incidence of mental disorders, suggesting that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.
Strawberries picked in summer are sun-kissed with sweetness—a taste that’s almost impossible to find throughout the rest of the year. For a dessert, this cake is relatively nutritious as the recipe has just enough sugar and loads of good taste—your family and guests will think they’re super indulging —Swweeeet!!!
Wholesome ingredients, make these bars a yummy and nutrient dense snack after school or practice, out on a hike, or between meals. They’re a good source of protein, healthy fats, and low-glycemic index carbs. Just 5 ingredients—Easy to make too!
After a diagnosis of cancer sinks in, a common concern for many patients is what they should eat. Family and friends often advise them to consume foods that purportedly cure cancer, while patients with a dire desire to grasp at any hope for recovery may readily agree. What to Eat During Cancer Treatment offers clear and accurate information on nourishment throughout the disease process along with 130 appetizing yet simple recipes.
Apples and potatoes grown without pesticides can be hard to find this time of year—just two edibles on the the Environmental Working Group’s Dirty Dozen* list which suggests the fresh foods that harbor the most pesticide residue. Yet, a U.S. Department of Agriculture funded research study** suggests that washing fruits and vegetables with edible skins in a simple baking soda solution, results in greater pesticide removal than either a commercial produce-wash or tap water. Soak produce for at least two minutes of baking soda solution: 2 cups water + 1 teaspoon baking soda.
When it comes to hors d’oeuvres, I often feel a bit helpless, as I don’t care much for cheesy, creamy balls or dips. This recipe is relatively easy and offers flavorful, satisfying bites without getting overstuffed at holiday parties or before big meals. Salmon, of course, is a super source of Omega-3 Fats—a nutrient we often don’t get enough of—and benefits the heart and brain. Other nutrition bennies from this hors d’oeuvre include whole grain fiber, protein, calcium, vitamin D, and antioxidants.
A hearty new take on an old classic that’s full of flavor and comes together quickly. Beyond the nutrient-rich tomatoes, cauliflower is also full of vitamins, minerals, and antioxidants, while the beans boost the fiber and provide quality protein. Really good leftover! As the soup warms at the end, make up a grilled cheese with arugula or spinach and Dijon mustard on rustic whole grain bread—a complete meal.
Move over soy, almond, rice, and coconut milks—the plant-based milk market has surged to include cashew, flaxseed, hazelnut, macadamia nut, oat, pea, potato, and quinoa milks. Even lupine seed milk is sprouting up in Germany and is being sold in some European grocers.
Whatever your motivation to switch from dairy milk to a plant-based milk substitute, this article reviews the nutritional pros and cons of enjoying your "milk" of choice.
Tabbouleh is a great way to use a surplus of summer cucumbers and fresh tomatoes—even “B” or blemished tomatoes still have great taste and nutrition. Quinoa adds a super nutritional twist—its high protein content makes this a great main dish. Leftover, this tabbouleh is a great bite when you’re on the run.
Kale is often considered as a fall and winter vegetable, yet early-mid summer kale is a bit more tender and mild, and makes for a really good, nutrition-packed pesto. Lemon brightens the flavor; walnuts add their own taste as well as a nice texture. A food processor brings this pesto together quickly for pasta, pizza, salads, and more. Freezes well for later use.
Shake-up your summer vegetable repertoire with kohlrabi!
Enjoy raw in salads or slaws; roasted, grilled, and added to soups and stews, etc. Kohlrabi is a good source of vitamin C, antioxidants and fiber. Simple prep tips for leaves and bulb…