|
Best Health
New Twists on 10 Great Foods
September 2009
Rekindle your love of
healthy foods with these super-food swaps
Online Version: http://www.besthealthmag.ca/eat-well/healthy-eating/new-twists-on-10-great-foods
If you regularly load your
shopping cart with nutritious staples such as kidney beans, yogurt
and spinach, it’s probably safe to assume you eat a healthy diet.
But, as a registered dietitian, even I find relying solely on these
foods day in, day out can become stale. To shake things up and get
even more health benefits, try these 10 delicious substitutions for
some of your favourite healthy foods.
Old fave: peanut butter. New
rave: almond butter
Why it’s so great
This sweeter-tasting alternative has more calcium, magnesium and
phosphorus—three minerals that work to strengthen bones—than peanut
butter. Plus, a California study found that including 3 1/2 ounces
(100 grams) of almond butter in a plant-based diet over four weeks
reduced harmful LDL cholesterol, while slightly raising
heart-protective HDL cholesterol levels in both men and women. “Even
though almonds are high in fat, it’s mostly monounsaturated fat,
which helps to drive down unhealthy cholesterol levels,” says
registered dietitian Wendy Bazilian, co-author of
The
SuperFoodsRx Diet. Almonds also have more of the
antioxidant vitamin E than peanuts and are spared the hydrogenated
oil and sugars that are added to most processed peanut butters.
Prep tip
Mix equal amounts of almond butter, soy sauce, lemon juice and
honey, and drizzle on top of your greens.
Where to find it
Health food stores and in the health food section of most large
supermarket chains.
Old fave: brown rice. New
rave: quinoa
Why it’s so great
This powerhouse whole grain has more protein than other grains
(eight grams per cooked cup/250 mL) and, like brown rice, is
bursting with fibre, B vitamins, copper, manganese and magnesium.
And because quinoa—which is pronounced “keen-wah” and is hailed as
“the mother grain” in its native South America—has no gluten, it’s
safe for people with celiac disease. Plus, researchers at North
Carolina’s Wake Forest University concluded that people who eat
2 1/2 servings daily of nutrient-dense whole grains are 21 percent
less likely to suffer from cardiovascular disease than people who
consume less.
Prep tips
To cook quinoa, simmer one part dried quinoa with two parts water or
broth for 10 to 15 minutes, or until all the liquid is absorbed.
(Quinoa cooks more quickly than brown rice.) Toss cooked quinoa with
olive oil, lime juice, chopped roasted vegetables and fresh herbs
for a great lunch or side dish.
Where to find it
Bulk and health food stores, and the
health food section of larger grocery stores.
Old fave: white cauliflower.
New rave: orange cauliflower
Why it’s so great
This new hybrid cauliflower has up to 25
times more beta-carotene than its paler counterpart. “Beta-carotene
is a provitamin A compound —one that the body can convert into
vitamin A, which functions to support bone and nerve growth and
development plus the maintenance of healthy eyes and skin,” says
Bazilian. “On its own, beta-carotene is a powerful antioxidant,
helping to protect the body from damaging free radicals.” Regardless
of hue, cauliflower offers a low-calorie way to get fibre, vitamin
C, folate and vitamin K—the latter of which is necessary for blood
clotting and maintaining strong bones.
Prep tip
Orange cauliflower is “creamier” and more tender than white. Try it
steamed with a dash of balsamic vinegar and sea salt. Going to a
potluck? Make it a part of your vegetable tray and it’s guaranteed
to attract attention.
Where to find it
Farmers’ markets, specialty grocers and
some supermarkets.
Old fave: green tea. New
rave: white tea
Why it’s so great
White tea may actually have more epigallocatechin-3-gallate (EGCG),
an antioxidant, than its green brethren because it is the least
oxidized tea, and oxidation breaks down EGCG. Studies suggest that
frequent intake of EGCG reduces the risk of several ailments
including breast cancer, cognitive decline and heart disease. Oregon
State University researchers also found white tea (named for its
buds, which are picked in early spring while still covered in a
white “down”) to be more effective than green in halting cell
mutation—the early form of cancer. And for the caffeine weary, it
has less of this stimulant than green tea, about 10 to 30 milligrams
per cup.
Prep tip
White tea has less astringency and
“grassy” undertones than green. It’s best steeped for about three
minutes in 170-190°F water (hot with little to no steam).
Where to find it
Tea shops and grocery stores.
Old fave: lean beef. New
rave: bison
Why it’s so great
Bison—also known as buffalo—is lower in
saturated fat than most cuts of beef (just one gram in 90 grams of
lean cuts versus three grams in the same amount of lean loin cuts of
beef). On par with beef, bison has heaps of protein, the antioxidant
selenium and iron. Penn State University researchers recently found
that, among 113 women tested, even mild iron deficiency (which
reduces the delivery of oxygen to the brain) hinders completion of
mental tasks.
Prep tips
Because of its leanness, bison is easy to
overcook, so adding soaked bread crumbs or cooked quinoa to burgers
made with ground bison helps hold in moisture. Bison steaks should
be cooked to an internal temperature of no more than 160°F; the meat
should still be red in the middle.
Where to find it
Some butcher shops, grocery stores or
farmers’ markets—many markets have a game-meat vendor selling
various cuts of bison.
Old fave: flaxseed. New
rave: hempseed
Why it’s so great
Hempseeds, like flaxseeds, are a source of omega-3 essential fatty
acids—but unlike flaxseeds, they also contain omega-6. Derived from
the same plant species as marijuana, but with barely measurable
amounts of psychoactive THC, hempseeds may help prevent blood clots.
A 2008 Harvard School of Public Health study suggests that consuming
foods with the omega-3 fat alpha-linolenic acid reduces heart-attack
risk. In addition to good fats, hemp has more protein than other
seeds and is an excellent source of magnesium, vitamin E, potassium,
zinc and plant sterols, which have cholesterol-lowering abilities.
Prep tips
Add hempseeds to cereal, yogurt, salads and trail mix. Unlike
flaxseed, shelled hempseeds don’t need to be ground for proper
absorption.
Where to find it
Most health food stores and the health food section of larger
grocery stores.
Old fave: dark chocolate
bars. New rave: cocoa nibs
Why it’s so great
You get all the health benefits of dark chocolate, but without the
added sugar. Cocoa nibs—also referred to as cacao nibs—are roasted
cocoa beans that have been smashed into small nuggets. They have
lots of fibre (nine grams in one ounce/30 grams), antioxidant
flavonoids—which studies show improve memory and reduce blood
pressure—and magnesium. Magnesium helps maintain ideal blood
pressure as well as muscle and nerve function, build break-resistant
bones and enhance immunity. Scientists have found low levels of
magnesium were associated with heart arrhythmias and poor blood
glucose control in post-menopausal women.
Prep tips
Cocoa nibs are bitter on their own, but try mixing a spoonful into
oatmeal, yogurt, cottage cheese or fruit salad for a great-tasting
snack. You can also perk up your morning cup of joe by grinding nibs
in with coffee beans.
Where to find it
Health food stores, some grocery stores.
Old fave: yogurt. New rave:
kefir
Why it’s so great
Kefir can be eaten by those with lactose intolerance since it has
strains of probiotic bacteria not found in yogurt that break down
much of the naturally present lactose sugar. Kefir is made by
fermenting milk with bacteria, and it comes in a variety of
consistencies. This dairy alternative, which originated in eastern
Europe, contains high-quality protein, vitamin B12 and phosphorus,
and one cup (250 mL) has a third of your daily calcium requirement.
McGill University researchers found that extracts from kefir may
halt the spread of breast cancer cells.
Prep tips
Blend it into a smoothie with milk, frozen berries and a dollop of
almond butter. Or mix it into canned salmon or tuna in lieu of mayo.
Where to find it
The dairy section of health food stores and the health food section
of some large grocers. A caveat, though: Read the ingredient label,
because some kefir products, especially drinks, can contain large
amounts of sugar.
Old fave: kidney or black
beans. New rave: edamame
Why it’s so great
Edamame has higher levels of protein, vitamin K, manganese and
folate than kidney and black beans. A 2008 study of more than 60,000
women, published in the American
Journal of Clinical Nutrition, suggests that upping
whole soybean intake can slash the risk of type 2 diabetes.
Researchers believe soy protein and isoflavone antioxidants in
soybeans may improve insulin sensitivity, providing an anti-diabetic
effect.
Prep tips
For a healthy snack, boil shelled edamame for four minutes and then
toss with a dash each of sea salt, lemon juice and cayenne pepper.
Shelled edamame is also good in bean salads and mixed into quinoa.
It is also getting more and more common on restaurant menus; try it
as a nutritious appetizer.
Where to find it
The frozen-food section of grocery stores and health food stores. It
is available in or out of the pod.
Old fave: spinach. New rave:
kale
Why it’s so great
Ounce for ounce, kale has more of the
vitamins A, C and K than spinach (though spinach exceeds kale in
folate). The leaves also have higher levels of lutein and zeaxanthin
than spinach, “two antioxidant carotenoids that play important roles
in protecting our eyes from cataracts and age-related macular
degeneration,” says dietitian Bazilian. Plus, Harvard scientists
have found that for every extra daily serving of vitamin C-rich
fruit and vegetables, there was a six percent reduction in risk of
heart disease—but for every incremental serving of dark-green leafy
vegetables, there was a 23 percent reduction in risk.
Prep tip
Some may find raw kale too bitter to
include in salads. Instead, gently sauté it with sesame oil, garlic
and a splash of lemon juice or balsamic vinegar for three to four
minutes, and serve as a warm side dish.
Where to find it
The produce aisle of most grocers.
|
