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    THE NIBBLE’s Gourmet News & Views

    Trends, Products & Items Of Note In The World Of Specialty Foods

    This is the blog section of THE NIBBLE. Read all of our content on TheNibble.com,
    the online magazine about gourmet and specialty food.

Archive for NutriNibbles/Organic

TOP PICK OF THE WEEK: Dear Coco Toffee Chocolate Bars

Quite a few artisan chocolatiers are also pastry chefs. Rachel Ferneau makes chocolates as Dear Coco, but was previously the proprietor of Eden Cake, a made-to-order kosher pareve bakery serving metro Washington, D.C.

While we’ve missed the opportunity to try her desserts, she was kind enough to send us some chocolate.

Everything from this artisan chocolatier is 100% handcrafted in small batches. The chocolates are completely dairy-free, all natural and certified kosher pareve by Star-K.

In both her baking and her chocolates, flavors of the world are evoked with coffees and teas, exotic salts, fine herbs, flowers, fruits, roasted nuts and spices.

Recently, Dear Coco launched a creative line of vegan-friendly artisan chocolate bars: Toffee Chocolate Bars. Eight unique bars are embedded with toffee and the spices that evoke each of the eight globally-inspired locations.

The toffee is made with vegan butter* in order to be pareve† and lactose free. This substitution, so that the bars can be enjoyed anytime by kosher observers, makes them vegan-friendly as well. Yes, it cuts down on the butteriness of the toffee; but there is so much other layering of flavors that no one will notice.

 

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The Oaxaca bar invokes the moles of Oaxaca, Mexico with cinnamon toffee and pepitas. Photo by Elvira Kalviste | THE NIBBLE.

 

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Five of the eight “destination” toffee
chocolate bars. Photo by Elvira Kalviste | THE
NIBBLE.

 

NEW & SPECIAL: TOFFEE CHOCOLATE BARS

All of the bars are made with dark chocolate and a touch of sea salt.

  • Barcelona Toffee Chocolate Bar: Influenced by the flavors of Spain—roasted almond toffee and sea salt.
  • Istanbul Toffee Chocolate Bar: Inspired by the flavors of baklava—cinnamon clove toffee with rosewater, roasted walnuts.
  • Madras Toffee Chocolate Bar: A tribute to the curries of Southeast India—sweet curry toffee with roasted sunflower seeds.
  • Oaxaca Toffee Chocolate Bar: A recognition of the mole dishes of Oaxaca—Mexican cinnamon and smoky hot chile toffee with roasted pepitas.
  • Savannah Toffee Chocolate Bar: A tribute to the pecan pie of “The Hostess City of the South”—pie spice toffee with roasted pecans.
  • Shanghai Toffee Chocolate Bar: Honoring a staple spice of Cantonese cooking, Chinese five spice toffee (here a blend of cassia cinnamon, star anise, anise seed, ginger and cloves) with roasted white sesame seeds.
  • Sidama Toffee Chocolate Bar: For the coffee lover, crunchy caramelized coffee toffee infused with Ethiopian coffee beans.
  • Tokyo Toffee Chocolate Bar: Homage to the sushi bar—ginger toffee with crispy rice.
  •  

    The 3.5-ounce bars are $7.50 each. A gift set of eight (all the flavors) is $54.00.

    Get yours at DearCoco.com.

     
    *Products like Earth Balance Vegan Buttery Sticks are made from expeller-pressed oils that have 0g trans fats. More information.

    †Kosher law prohibits the consumption of dairy and meat products together. Pareve is a classification of foods that contain neither dairy nor meat ingredients, and can be eaten with both groups. Pareve foods include eggs, fish and all foods that are grown—cereals, fruits, nuts, vegetables, etc.

      

    Comments

    TIP OF THE DAY: Popcorn Meat Loaf, A Healthier Recipe

    Here’s how to add fiber to a meatloaf and have fun with it. The recipe is courtesy Popcorn.org, the website of The Popcorn Board.

    Don’t expect pieces of popcorn popping up in the slices of meatloaf. The popcorn is ground in the food processor and used instead of breadcrumbs, which (unless they’re whole wheat breadcrumbs) contribute zero fiber.

    See if anyone can guess what the “secret ingredient” is.

    Preparation time is 10 minutes; baking time is 1 hour.

    RECIPE: POPCORN MEATLOAF

    Ingredients For 6 Servings

  • 5 cups popped popcorn
  • 1-1/4 pounds extra lean ground beef or turkey
  • 1/4 cup chopped celery
  • 1/4 cup chopped onion
  • 1/4 cup 2% milk
  • 1 egg
  • 2 tablespoons chopped parsley
  • 1 clove garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup chili sauce, pasta sauce or ketchup
  •  

    meat-loaf-popcorn.org-230

    Popcorn in a meat loaf adds fiber and fun. Photo courtesy The Popcorn Board.

     

    Preparation

    1. PREHEAT oven to 350°F. Spray an 8 x 4-inch loaf pan with cooking spray; set aside.

    2. PROCESS popcorn in a blender or food processor until finely ground; pour into a large bowl. Add ground beef, celery, onion, milk, egg, parsley, garlic, salt and pepper. Mix until thoroughly blended.

    3. PRESS meat mixture into pan; spread chili sauce over top.

    4. BAKE for 1 hour, or until cooked through. Allow to cool 15 minutes before slicing.

      

    Comments

    RECIPE: Ladybugs On A Stick

    Lady-Bugs-on-a-Stick-calavocomm-230L

    Crunchy, fun and good for you. Photo
    courtesy California Avocado Commission.

     

    Move over, Ants On A Log, the childhood classic made from celery-stuffed cream cheese topped with raisins.

    Ladybugs On A Stick have no cholesterol, the fat from avocado oil is super-healthy, and the tomatoes are lower in calories and more nutritious than raisins.

    You can make or buy guacamole, or combine the mashed avocado and salsa as shown below. Thanks to the California Avocado Commission for the nifty idea.

    RECIPE: LADYBUGS ON A STICK

    Ingredients For 8 Sticks

  • 1 ripe avocado*, seeded, peeled and mashed
  • ¼ cup prepared salsa, or to taste
  • 8 celery stalks, washed and trimmed
  • 12 small grape tomatoes, cut in half lengthwise
  •  
    *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados, adjust the quantity accordingly.

    Preparation

    1. COMBINE the salsa and the mashed avocado.

    2. FILL the hollow in each celery stalk with the guacamole, taking care to keep it in the groove and not on the rims. For precision, you can use a piping bag or a plastic food storage bag with a corner cut off.

    3. NESTLE 3 grape tomato halves atop the guacamole on each celery stalk.

      

    Comments

    NEWS: You Can Get A Super-Healthy Lunch In Midtown

    salmon-with-tabbouleh-230

    Yes, you can get a truly nutritious take-out
    lunch. Photo courtesy WFM.

     

    If you don’t have time each day to prepare a super-healthy, grilled-veggie-intense brown-bag lunch like our friend Laura does, you may end up eating a lunch that contains lots of empty carbs and saturated fats:

  • Burgers or burritos
  • Pizza
  • Sandwiches
  • Chinese food with white rice and egg roll
  •  
    On days when we’re not lunching on products for NIBBLE reviews, we’re guilty of all of these.
     
    Then we were invited to sample lunch at Between The Bread, a takeout place in midtown Manhattan (145 West 55th Street) that’s different from any takeout we’ve ever seen. It’s as if a nutritionist had dreamed up the take-out menu:

     

  • Grilled fish and seafood
  • Grilled breast or paillard* of chicken, skinless
  • Whole grain, legume and green salads
  • Grilled veggies galore
  •  
    For those who need a pasta fix, there are orzo salad a variety of penne dishes, along with fresh soups and yes, some sandwiches for those who must have something “between the bread.”

     
    *Also called a scallop or escalope, paillard is a piece of boneless meat or\poultry that has been thinned with a mallet or rolling pin; it can also be butterflied.

     

    The menu changes daily. The day we visited there were:

  • Two salmon choices: one herbed, one topped with tomatillo salsa
  • Other seafood: mahi-mahi, buffalo shrimp
  • Three chicken dishes: herbed chicken, chicken teriyaki and mustard chicken with jasmine rice
  • Whole grain and legume salads: barley with green peas; corn with black beans, orzo and green onions; quinoa; mixed white and wild rice with green onions and pomegranate arils
  • Grilled veggies: beets, bell peppers, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, zucchini
  • Other salads: green beans with sliced almonds and roast garlic, Caesar
  •  
    Everything looks beautiful and fresh. You wouldn’t even think of it as “good-for-you food,” but as “I want to eat it now food.”

    It’s how America should eat.

     

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    One of the most delicious ways to serve vegetables: Grill them! Photo courtesy McCormick.

     
    Entrées are $11.95 for vegetable and chicken dishes and $13.95 for seafood, which includes two sides (vegetables, salads, pastas).

    Tell the counter attendant not to include the rolls that come with the entrées. They’re O.K. but not worth the empty calories. Ditto for the muffins.

    There are desserts: bread pudding and assortment of bars, cookies and cakes. You’ve done so well with your choices, though: Pass them by.

    If only there were a Between The Bread everywhere. Maybe it needs a name change though, to No Bread Necessary.

      

    Comments

    RECIPE: Drink Your Kale!

    It’s the perfect smoothie for St. Patrick’s Day and a way to drink kale.

    This “Lean, Mean, Green Smoothie” is from chef David Venable at QVC. It’s a more healthful libation than green beer and Irish coffee.

    “This smoothie is packed with good-for-you fruits and vegetables, but tastes like a sweet treat,” says David. “The bright color is perfectly festive and would be a great way to start your St. Paddy’s Day. Be sure to serve this in clear glasses so that everyone can see your holiday spirit!”

    RECIPE: GREEN SMOOTHIE

    Ingredients For 2 Servings

  • 1-1/2 cups seedless green grapes
  • 1-1/2 cups honeydew chunks (1/2″ chunks)
  • 1 cup loosely packed chopped kale, stems removed
  • 1 cup loosely packed baby spinach, stems removed
  • 1 banana, peeled
  • 1/2 ripe avocado, peeled, pitted, and halved
  • 1 ripe pear, cored and quartered
  • 3/4 cup cold water
  • 1-2 cups ice
  •  

    green-smoothie-davidvenableQVC-230

    This “lean, mean, green smoothie” is ready for St. Patrick’s Day. Photo courtesy QVC.

     

    Preparation

    1. PLACE the grapes, honeydew, kale, spinach, banana, avocado, pear, water, and ice in a blender, in the order listed.

    2. BLEND on high speed until the mixture is smooth and pourable. Serve immediately.

      

    Comments

    TIP: It’s Time To Consider Less Salt

    red-mound-230

    Anglesey salt, sold here under the brand
    name Halen Mon, is evaporated from Welsh
    sea water. Note that the crystals are square,
    not round. Photo by River Soma | THE
    NIBBLE

     

    What’s the deal with salt, and why is the government trying to limit it in prepared foods?

    Everyone needs to eat a certain amount of salt. The body doesn’t produce sodium (salt), but it requires it in order to perform a variety of essential functions.

    Salt helps to maintain the fluid in blood cells and is used to transmit information in nerves and muscles, among other functions.

    HOW MUCH SALT IS TOO MUCH?

    The American Heart Association recommends no more than 2,400 milligrams of sodium (salt) per day. That’s one single teaspoon.

    But the average American’s salt intake is more than twice that: 3,436 milligrams (mg) of sodium daily. Here’s more information from the USDA.
     
    It’s not from the salt shaker, typically, but from the large amounts of salt hidden in prepared foods—packaged foods, take out and restaurant meals.

    Whatever the source, nine out of 10 Americans eat too much salt, according to The Centers for Disease Control.

     
    Starting today, the World Action on Salt and Health (WASH) is sponsoring its sixth annual Salt Awareness Week to gain worldwide recognition of the health risks associated with consuming too much salt. So today’s tip involves awareness and action.

    A diet that contains more than that one teaspoon of salt per day is associated with high blood pressure, a potentially fatal condition that affects one in four Americans. While other factors, such as age, family history and race, play a role in your risk of high blood pressure, lowering your sodium intake can help significantly reduce the risk.

     
    SALT IS “THE SILENT KILLER”

    The more salt you eat, the higher your blood pressure will be, leading to heart disease, kidney disease and stroke.

    According to Consensus Action for Salt and Health, high blood pressure is the leading global risk factor for mortality, resulting in seven million deaths per year.

     

    WHAT CAN YOU DO ABOUT IT?

    Thanks to LoSalt, a leading reduced sodium salt, for these tips.

  • Get checkups for adults and kids. Think you’re too young to worry about high blood pressure? Our 22-year-old intern has it; fortunately, it was discovered at age 10 in an annual checkup and she learned to watch her salt intake at a young age. According to the American Heart Association, 97% of children eat too much salt, resulting in a predisposition to high blood pressure.
  • Find alternatives to salty snacks. If you wait until you’re 40, your habits will be very hard to break. Children learn from what their parents eat, and this creates a cycle that that is hard to stop.
  • Cut back on processed foods. More than 75% of our sodium intake comes from processed foods—canned, frozen and otherwise prepared; condiments, mixes, pickles, soups, tomato sauce and any prepared meals. Check the labels of products and look for low-sodium versions. Better yet, cook from scratch—dried beans vs. canned beans (which have added sodium), for example, and fresh herbs to add flavor usually filled by the far cheaper salt.
  •  

    seared-yellowfin-tuna-maldon-davidburkefromagerie-230

    It’s not the salt you can see, it’s the salt you can’t see, hidden in purchased foods (prepared foods, packaged foods, restaurant meals). Photo courtesy David Burke Fromagerie.

  • Cut back on salt in your own cooking. Use half as much as recipes require, and see how you feel. Augment with a product like LoSalt (more information below).
  • Cut back on restaurant meals. You’ll never know how much hidden salt is in each dish. Single items sold by fast food restaurants can typically have 2,000 mg of sodium. If you need to eat out for convenience, ask for your protein to be grilled without salt, or head for a plate of sashimi with low-sodium soy sauce or a squeeze of fresh lemon.
  •  

    TIP: WHEN USING LOTS OF SALT IN THE KITCHEN IS A GOOD IDEA

    Salt can be used to extinguish a grease fire. Pour salt on the flames; never use water. We keep a large salt server with kosher salt on our stove to add pinches in cooking, but also to help in a crisis. (Yes, we also have a fire extinguisher.)

    ABOUT LOSALT

    LoSalt, a tasty alternative in the reduced-sodium category, has 66% less sodium than regular salt. This is achieved by using a ratio of 33% sodium chloride and 66% potassium chloride.

    As long as you don’t need to avoid extra high levels of potassium (e.g. endocrine or kidney disorders), this natural ingredient is a good filler. Consult with your healthcare advisor to be sure it’s O.K. for you.

    Comments

    TIP OF THE DAY: Try A Flaxseed Mill

    Here’s another way to add “instant nutrition” to your foods, with no more effort than it takes to grind pepper.

    In this case, you’re grinding flaxseed. Why?

    This superfood adds noteworthy nutrition to food (see the health benefits below), so much so that a growing number of consumers have been clamoring for it. An estimated 300 new products with flaxseed were launched in the U.S. and Canada in 2010 alone (the last year for which data is available).

    Flaxseed is appearing in everything from crackers and breads to oatmeal and frozen waffles. The eggs that claim higher levels of omega-3 fatty acids come from chickens who eat flaxseed-enriched feed.

    At home, you can add freshly-ground flaxseed to just about anything: cereal, cottage cheese, dips, eggs, fish, meat and poultry, salad, smoothies, soup, yogurt. It’s easy to add to batter and dough: cakes, cookies, pancakes, pie crusts.

     

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    Better nutrition is just a few grinds away. Photo courtesy Blossom.

     
    The flavor is subtle and nutty. The mill can be kept on the table, right next to the salt and pepper.

    You can use any mill or spice grinder to grind flaxseed for recipes; but the point of a separate flaxseed mill is to use it consistently as you sit down to eat.

    Plus, the ceramic grinder in the Blossom mill (shown in photo) is specifically calibrated to grind tiny seeds, like flaxseed and sesame seed. It’s $24.30 at Amazon.com.

    Then, pick up whole flaxseed at any natural foods store or online.

     

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    Buy whole flaxseed at natural food stores.
    Photo courtesy Bob’s Red Mill.

     

    FLAXSEED BENEFITS

    According to Web MD, flaxseed could be considered one of the most potent plant foods on the planet.

    An excellent source of protein, fiber and minerals such as magnesium and copper, its top three benefits are:

  • Fiber, both soluble and insoluble.
  • Lignans, which have both plant estrogen and antioxidant qualities.
  • Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects.
  • Studies show that flaxseed may help to reduce risk of cancer, diabetes, heart disease and stroke, and diabetes. It’s also a great source of fiber.

    The tiny seed was cultivated in Babylon as early as 3000 B.C.E.

     
    Flash-forward to the 8th century C.E.: King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. (Hmm…was there a brother-in-law in the flaxseed business?)

    It’s time for a flaxseed revival. King Charlemagne would be pleased.

      

    Comments

    TIP OF THE DAY: Look For Functional Foods

    riceselect-royal-blend-w-chia-230

    This rice mix adds high-nutrition chia seed to
    deliver more “functionality” with each bite.
    Photo courtesy RiceSelect.

     

    The first functional food we remember, long before the term existed, was Tropicana Orange Juice fortified with calcium and vitamin D. We quickly understood the benefit:

    Just by eating a particular food that had been fortified, we’d get a more nutrition. And maybe that would offset some of the empty carbs in all the snacks we ate. It’s so American: the promise of health without having to do more than eat.

    We’ve been noticing more and more functional foods coming onto the market. Some are truly enhanced, and others just hyping what’s always been there to make the product seem new and better. (Think back to the low-carb craze, when bottles of olive oil were labeled “Carb-Free!”)

    WHAT IS A FUNCTIONAL FOOD?

    Functional foods and beverages are everyday foods enhanced (fortified) with supplemental nutrition. The goal is to provide a health benefit beyond normal satiation and nutrition.

    It’s not a question of the type of food. Naturally good-for-you brown rice can be functionally enhanced with flaxseed, for example; but so can chocolate chip cookies.

     
    The effects of the functional additive can be long term (“added calcium prevents osteoporosis”) or short-term (“the electrolytes in sports drinks help the body re-hydrate more quickly”).

    There are actually two kinds of functional foods. Today’s tip is about the second category, modified foods:

  • Category 1: naturally occurring foods, such as cranberries, which help with urinary tract health; cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage, etc.), which contain specific antioxidants that help to detoxify carcinogens; fatty fish (omega-3s), oats (fiber) and the other foods that pop up on nutritionists’ top 10 lists.
  • Category 2: modified foods, where an added ingredient imparts the functionality. Examples include calcium added to orange juice or water for bone strength, or the aforementioned electrolytes and minerals added to flavored beverages to create “sports drinks.”
  •  
    Selecting products that have been nutritionally enhanced is a painless way to add more nutrients to your diet. Alas, no one has yet invented functional french fries; but before you pluck your usual brand of whatever from the store shelf, look around and see if there’s something more nutritious to try.

    Here are two we tried recently, and decided to keep them as part of our regular shopping list:

     

    Snack bars. If you snack on any type of bar, consider those that pack more protein. A Nature Valley Greek Yogurt Protein Bar contains 10g of protein; Cascadian Farm organic protein bars have 9g per serving. The USDA recommends .37 grams of protein per pound of body weight per day. This means at least 48 grams of protein for a woman who weighs 130 pounds. It’s easy to compare nutrition labels and switch when you find a product with, say, 20% more protein.

    Rice. RiceSelect’s Royal Blend with Chia (photo above) combines the company’s Texmati light brown rice and whole wheat orzo with chia seed, a superfood*. Packed with omega 3s, protein and fiber, the chia in one serving provides 18% of the recommended daily intake for calcium, plus manganese, phosphorus and protein. Serve it with chicken, fish or tofu and you’ve got a tasty, complete heart-healthy meal.

     

    nature-valley-greek-yogurt-protein-bar-230

    Grab a protein-rich snack bar instead of empty calories. Photo courtesy General Mills.

     
    WATCH OUT FOR HYPE

    Do a label-to-label comparison to differentiate reality from hype. In the boxed macaroni and cheese category, Horizon’s Super Mac exclaims 12g protein per serving! on the box front. Annie’s, which makes no special protein claims, has 10g per serving; Kraft has 11g.

    MORE FUNCTIONAL FOODS

    You may already be enjoying these functional foods:

  • Bottled water enriched with vitamins and minerals
  • Eggs enriched with omega-3 fatty acids
  • Yogurt and other foods enriched with probiotics
  •  
    THE DIFFERENCE BETWEEN ENHANCED & FORTIFIED

    Both terms mean that nutrients have been added to make the food more nutritious. But there’s a difference:

  • Enriched means that nutrients lost during food processing have been added back. The most familiar examples are white bread and pasta, where vitamins lost in processing the wheat are added back into the refined white flour.
  • Fortified means that vitamins and/or minerals are added to a food that are not originally part of that food. An example is adding vitamin D to milk, added protein and added fiber.
  •  
    *What’s a superfood? There is no government definition, but a superfood is a natural food source that is highly concentrated with a complex supply of quality nutrients. Bee pollen is the most famous superfoods, incredibly dense with thousands of phytonutrients (plant nutrients) including enzymes, bioflavonoids, phytosterols and carotenoids, free amino acids, Omega 3 essential fatty acids, naturally chelated minerals and whole vitamin complexes. The açaí berry is considered a superfood because of its extremely high level of anthocyanins (an antioxidant), vitamins A and C and omega 6 and 9 essential fatty acids, fiber and amino acids. Others include blueberries, dark chocolate, goji berries, green tea, pomegranate, soy and yumberry. According to a 2007 report from Datamonitor, “Superfood & Drinks: Consumer Attitudes to Nutrient Rich Products,” the superfood food and beverage market is expected to double by 2011 as consumers are paying more attention to diet and nutrition and increasingly seeking food and drinks with additional health-promoting benefits.
      

    Comments

    TIP OF THE DAY: Good Carbs Vs. Bad Carbs

    March is National Nutrition Month, so we’re opening with a mini-tutorial on carbohydrates.

    Most people will concur that “carbohydrates are bad for you.” But just as there are good oils and bad oils, there are healthful and bad carbs.

    COMPLEX CARBS = GOOD CARBS

    “Good carbs,” more scientifically called complex carbohydrates, are important in your diet. Their chemical structure and density of fiber require the body to work harder to digest them, so energy is released over a longer time (this is the definition of “low glycemic”). They are:

  • High in fiber, vitamins and nutrients—“nutrient dense,” meaning more nutrients per calorie
  • Low glycemic
  • Higher satiety (help you feel full with fewer calories)
  • Naturally stimulates the metabolism
  •  
    For the most part, good carbs are consumed in their “natural” state or close to it. They include:

     

    quinoa-lobster-davidburkekitchen0-230

    It’s easy to add good carbs to every meal—even in dishes more humble than lobster on quinoa. Photo courtesy David Burke Kitchen.

  • Beans and legumes
  • Fresh and dried fruits
  • Green vegetables
  • Whole grains (i.e. natural cereals): barley, brown rice, oats, quinoa, etc., including whole grains breads, cereals and pastas (see the full list of whole grains below)
  • Consume three to five portions of them daily.
     

    SIMPLE CARBS = BAD CARBS

    Now for the bad news. Many of the foods that are staples of the American diet are bad carbs. They are calorie-dense, not nutrient-dense. They include:

  • Refined flour: white flour biscuits, crackers, bread, pasta and pizza crusts; all white flour baked goods (which is the vast majority of cake, cookies and pastry), pretzels
  • Sugared foods: barbecue sauce (and other sauces), candy, desserts, flavored yogurt, fruit juice, jam, ketchup, soft drinks, sugared cereals and many prepared foods (read the ingredients label)
  • Sweeteners: brown sugar, beet sugar, cane juice, cane sugar (table sugar), confectioners’ (powdered) sugar, corn syrup, fructose, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, maple syrup, molasses, monosaccharides, raw sugar, sugar cane syrup, sucrose, turbinado
  •  
    Why are these carbs bad? They’re:

  • Empty calorics that convert to fat
  • Low in fiber and nutrients (calorie-dense, as opposed to nutrition-dense like good carbs)
  • High glycemic (bad for pre-diabetics and diabetics)
  • The high blood glucose levels generate fatigue
  •  

    6-15-07 200

    Green veggies are a great source of complex
    carbs, as well as other nutrition. This dish
    can be served hot or with vinaigrette, as a
    salad. Photo courtesy Ziploc. Here’s the
    recipe.

     

    WHOLE GRAINS: CHECK THE LIST

    Here’s an exercise for National Nutrition Month. The list below contains whole grains, some of which may not be familiar names. But they are available in natural foods stores and they are all delicious.

    1. PRINT out the list below and put a check at the left side of each whole grain that’s part of your weekly diet. Use one check mark for each time you consume the grain during an average week.

    2. REVIEW all the others, and select five whole grains you’d like to try. Check those grains on the left side of the list.

    3. BUY those new whole grains and plan to try at least one over the next five weeks.

    4. WORK more of the whole grains you already use into your meal plans. Replace potatoes and white rice.

     

  • Amaranth
  • Barley (but not pearled barley)
  • Buckwheat (Kasha)
  • Bulgur (cracked wheat)
  • Chia/salba®†‡
  • Corn (whole Grain corn or cornmeal, yellow or white*
  • Farro (emmer wheat)
  • Flaxseed‡
  • Grano
  • Hemp
  • Kamut® (Khorasan Wheat)†
  • Millet
  • Oats (oatmeal, whole or rolled oats)
  • Popcorn
  • Quinoa
  • Rice: black, brown, red, wild
  • Rye (whole)
  • Spelt
  • Sorghum
  • Teff
  • Triticale (barley/wheat hybrid)
  • Whole wheat
  • Wild rice
  •  
    *Grits are refined and are not whole grains.
    †Salba is a trademarked name for chia. Kamut® is a trademarked name for khorasan wheat.
    ‡Chia and flaxseed are best used sprinkled onto foods or mixed into recipes for extra nutrition.

    HOW MUCH DO YOU NEED?

    Eat three or more servings of whole grain daily.

    The most recent Dietary Guidelines for Americans, released in January 2011, recommends that all adults eat at least half their grains as whole grains. That’s at least 3 to 5 servings of whole grains; children need a minimum of 2 to 3 servings.

    Yet, the average American eats less than one daily serving of whole grains; some studies show that more than 40% of Americans never eat whole grains at all.

    But you, an educated, concerned consumer/parent/whatever, can do the right thing!

    For more information, visit WholeGrainsCouncil.org.

      

    Comments

    PRODUCT: Vitamins Like Candy

    nature-made-gummies-230

    Gummie vitamins are as good as gummie
    candies. Photo courtesy NatureMade.

     

    We never looked forward to taking our vitamins, but we did so, dutifully, every day.

    We knew that there were gummie vitamins for kids, but never took much notice of the category.

    Recently, we were given a bottle of Nature Made’s Adult Gummies, Multi + Omega-3. Wow! We have now given up our gummie habit in favor of a daily vitamin fix.

    The only problem: One serving is just two gummies (we could eat a lot more than that). Unlike conventional vitamins, which are calorie-free, our Adult Gummies are 20 calories and 3g of sugar a day.

    And are well worth it!

    We may be late to the table, but we’re not the only adult who is made for gummie vitamins. Nature Made Adult Gummies are available in:

     

  • B-Complex Adult Gummies
  • Multi-Vitamin Adult Gummies
  • Calcium With D3 Adult Gummies
  • Multi-Vitamin Adult Gummies
  • Fish Oil Adult Gummies
  • Vitamin C Adult Gummies
  • Vitamin CoQ10 Adult Gummies
  • Vitamin D Adult Gummies
  • Vitamin D3 Adult Gummies
  •  
    There are dollar coupons for most of the varieties on the Nature Made website.

    Checking out the options, we also discovered the Vitafusion line of gummies. We’re not inspired to do a taste test, however, because the Nature Made taste just fine.

    If only all the medications we take could be in gummie form. We can dream, can’t we?

      

    Comments

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