Mix-It-Up Monday: Ann Krausse takes on the Challenge

Welcome to my Mix-it-Up Monday! – I have another great recipe for you!

If you’ve been following my Nutri-Savvy FB page, you may have noticed that I’ve started a Monday theme: my Build-A-Recipe game. I start off with an ingredient and each person adds on another until it seems to be enough. One of these collaborations began with SALMON. And well the ingredient list grew and grew until we had a nice list of ingredients, including capers! Ann Krausse* (Sumptuous Spoonfuls) was ready to take the challenge of putting it all together into one tastey dish.

Pesto Salmon Pizza with Capers & Feta

Lauren asked me last week to share a recipe for her Mix it Up Mondays and she challenged me to do a dish with salmon, capers, tomatoes, kale, and feta. I was honored to be asked and started planning what I would do and … well, I forgot the kale … it’s one of those ingredients I’ve heard everyone talking about and I’ve been MEANING to get some and give it a go, but I just … well … forgot. I could share all the reasons why … it’s been a busy month for me, but then every month seems to be busy with something, so I just won’t bother you with the details. Just please forgive me for forgetting the kale! It turned out to be a lovely pizza anyway, but I really do think the kale would add something to the pizza … so please when you make this tasty pizza, throw some kale on there and let me know how it tastes … would you do that for me? I would so appreciate it if you would!

A Recipe Built with FB Love

Ingredients:

• Pre-made pizza crust (I used one of my individual-sized Sunflower Rosemary Flatbreads)
• Pesto (I used some of my Basil Lime Pesto)
• Cooked (or smoked) salmon
• Kale (yes, do it! Don’t be like me and forget the kale …)
• Part-skim mozzarella cheese, shredded
• Red onion, sliced
• Tomato, cut into wedges
• Feta cheese crumbles
• Capers

Directions:

1.        If you have a pizza stone, set that in the oven  and preheat the oven to 425 degrees. If you don’t have a pizza stone, it’s okay, but the crust will turn out crisper on the bottom if you use a pizza stone.
2.        Spread your pre-made crust with pesto, then sprinkle with flaked cooked (or smoked) salmon.  If you are smart enough to remember the kale, arrange some kale on there as well. Sprinkle on some shredded mozzarella cheese.  Be sparing with the cheese … use just enough to cover and “glue down” the ingredients.
3.        Arrange the wedges of tomato and red onion on the pizza and then sprinkle with a bit of crumbled feta cheese.
4.        Bake your pretty pizza on the pizza stone (or straight on the oven rack) for about 10 minutes or until the cheese is melted and bubbly and maybe even a little browned on the top in a few spots.
5.        Sprinkle the pizza with capers, cut and serve immediately.

Oh So delicious! Thank you, Ann! : )

*Ann Krausse is an engineer who loves cooking and photography, and it shows. Her food pics are stunning and her recipes equally attractive. A self-described “health freak”, Ann uses a lot of vegetables and herbs in her cooking and is sure to cut back on sugar and fat. The daughter of a Registered Dietitian, Ann has grown up living with solid health values and is happy to share her nutritional know-how. Check out her blog: SumptuousSpoonfuls.wordpress.com

Working-Out Wednesday: Exercise on the Run!

Welcome to my Working-Out Wednesday post.  Here’s a guest post by Sean Gray who will be the first to tell you that he”often has trouble fitting in a workout”. But don’t let him fool you. Sean ran plenty of Cross Country and Track in his younger years and still has a good amount of fitness knowledge to impart. He shares with us ways to keep exercise part of your lifestyle, even if you don’t have time for the gym. Thank you, Sean, for the keeping us on our toes (up on our feet and moving)!

Instead of the elevator, TAKE THE STAIRS!

Regular exercise is an essential part of a healthy lifestyle, but for individuals who lead busy lives, it’s often hard to find a free hour to spend at the gym. If you’re anxious to exercise but find yourself too pressed for time, learn how to parallel process. 

Cardio Commute

If your daily schedule involves traveling to and from work or school, transform your commute into a cardio workout. If possible, leave the car behind, and walk, jog or cycle to the office. Add intensity to your workout by donning a pair of wrist or ankle weights or wearing a weighted vest. Keep personal belongings in a backpack to free up your arms, and allow your arms to swing at your sides to pump up the level of your workout.

Passenger Seat Stretches

When you travel as a passenger in a train or bus, utilize your travel time to increase flexibility and joint range of motion. Drop your chin toward your chest, and gently circle your head from side to side to loosen up your neck. Shrug your shoulders, then circle them forward and backward. Flex and point your feet and draw circles in the air with your toes to stretch your ankles.

Car Core Workout

If you find yourself in the driver’s seat, use your time behind the wheel to exercise your core. You should be able to maintain your focus on the road while exercising key abdominal muscles that contribute to better posture, balance and stability. Sit straight with your head aligned over your spine, and tighten your stomach muscles, drawing your navel toward your spine. Squeeze the muscles briefly, release, then repeat 10 to 12 times.

Sprinting

Throughout your day, find opportunities to sprint train. Sprint up and down the stairs or take the stairs two at a time when you need to deliver a report to a co-worker on a different floor. Sprint down the hallway when you take a bathroom break, lifting your knees above your waist with each step. Arrange to meet a friend for lunch, then sprint the several blocks to the sandwich shop. 

Calf Raises

Make good use of time you spend at the kitchen or bathroom sink. While washing dishes, stand with your feet shoulder width apart, and rise onto your toes. Hold the rise briefly before slowly lowering your heels. While brushing your teeth, alternate calf raises with gentle knee bends.

Q: How do you fit in exercise? If you go to the gym, what are your favorite workouts?

Talk-about-it Tuesday: Looks, Tastes and Inspirations

Welcome to my Talk-About-It-Tuesday! Today we’re keeping it light and talking about what we see in food (the good, the bad, the yummy!). Not the politics, controversies…or statistics. Just simply what may be appealing to us and why. I hope you’ll join in the conversation and share with us just what attracts you to certain foods (and perhaps what actually tastes great, but looks lousy or visa versa). And please feel free to share ideas you are cooking up.

LOOKS are important when it comes to food. We often eat with our eyes. And when choosing foods, we often do the same. Isn’t more pleasing to see a colorful dish, rather than bland. That is probably why chefs often garnish with splashes of color. And lucky for us, fruits and veggies can add in some great color, texture and appeal to our dishes. So join the healthified wagon and serve up some good looking food. Easier said than done, right?

Good looks can fade (so learn how to keep them bright or make ‘em rich in color)

It may be a good idea to add in the goodness of those colorful whole foods (leafy greens, red cherry tomatoes, orange, yellow and red bell peppers, green fluffy broccoli…); and all the better if you (select, prepare and) cook ‘em right. Overcooking causes color to fade and the otherwise bright, appealing look of lightly steamed broccoli can become more the color of a lima bean and wilted if overdone. However, roasting tomatoes with a little olive oil and some good seasoning at low heat for an hour can make them caramel-y and rich in TASTE and color.

Good Taste, Poor Look (flavor often comes in line with a great look, but this isn’t always the case)

Pairing can be fun, especially if you vary it up. I’ve paired many a vegetable with my proteins (fish, chicken, tofu) and have come up with delightful combinations like broccoli, roasted tomatoes and grilled fish with a light seasoned rice vinegar and a drizzle of olive oil – or – like yesterday, I  combined broccoli, corn, fresh tomatoes and avocado with brown rice topped with a mixture of pomegranate and sweet mustard sauce and thinly sliced bell peppers*. It was surprisingly delish.

*I got the inspiration from a pork loin recipe calling for mustard and fruit preserves (like a strawberry jam). The gourmet brown mustard sauce and pomegranate sauce were the closest to those two ingredients and worked quite well. But the color of the sauce looked too “blaw brown” on camera. So I retook the pic without the rice dish (although I enjoyed the flavors of whole combo together).

Q: Have you ever had something that tasted absolutely divine, but looked awful? (That may be stretching it, but have you ever had something that tasted good, but it’s looks not so appealing?)

Cooking inspired (I get by with a little help from my friends)

Sometimes we need a little INSPIRATION from our friends with a passion for cooking, restaurant dishes and magazines to keep our dishes lively and tasteful. Because just piling on the food because it is good for you, doesn’t mean you’ll like it, or eat it. And every now and then its nice to get a fresh new idea like capers, olives and basil to season up  roasted tomatoes, like a new favorite dish of mine. Or this healthified curried chicken salad that looks amazing!

And when we get a combo just right, it is amazing. I’ve been experimenting with a non-dairy cream sauce to top over pasta or chicken. So far the taste is good, sweetness from the caramelized onions and a nice little kick from the garlic with some savory thyme. The problem is photographing a light caramel sauce over the yellow/white of pasta leaves something of a bland look. So I’ve added in some thinly sliced, slightly grilled red bell peppers to the pot. While I remain unsettled with this recipe, I know I’m on the verge of something tasteful and delicious. So I will keep on experimenting. 

Here’s my work in progress. (Don’t you just love the chicken man ceramic painting above my stove? When I start to get too serious in the kitchen, I look up and it makes me laugh.):

Q: What interesting ideas are you cooking up?

Mix-It-Up Monday: Sonali’s Curried Delight!

Welcome to my Mix-it-Up Monday! Today I’m honored and pleased to welcome Sonali, a new facebook friend with a common interest in health and cooking. Today she shows us how to make her Curried Chicken Salad. Not only does she provide a tasty-looking dish, Sonali shows us how to trim the fat. She also provides a colorful palate of ingredients, as you will see below. Thanks Sonali for sharing this with my readers.

Recipe Resuscitation: Curried Chicken Salad

Hi, my name is Sonali and my blog is The Foodie Physician.  I’m an Emergency Medicine doctor, culinary school graduate, recipe developer and board certified foodie. On my blog, I enjoy discussing the health benefits of foods and I love to create delicious, nutritious meals often with a gourmet twist.  I encourage people to know what they’re eating so that they can make smart food choices throughout the day.  It’s an honor to be sharing a recipe on this wonderful blog, thanks Lauren!

Here’s my Curried Chicken Salad, a “Recipe Resuscitation” where I’ve created a lighter, healthier version of a traditional dish.  With the arrival of spring, this dish is perfect to make for trips to the park or picnics with the family.  Enjoy!

East meets West in this popular classic dish.  My curried chicken salad is infused with a mixture of savory and sweet flavors and plenty of ingredients to add color and crunch.  Traditional curried chicken salad features chicken along with a variety of other ingredients coated in a heavy mayonnaise-based dressing.  To cut down on the calories and fat, I make my dressing with mostly nonfat Greek yogurt and a small amount of reduced fat mayonnaise.  Greek yogurt is naturally thick so it gives the dressing a nice creaminess.  The tanginess of the yogurt works well with the savory curry powder – after all, yogurt is a natural accompaniment to Indian food.  To balance out the spices in the curry powder and to add a touch of sweetness, I also like to stir in some store-bought mango chutney.  The amount of curry powder used can be adjusted to your taste.

To add texture and color to the salad, I mix in a bunch of nutritious ingredients including red grapes, celery, scallions, and heart-healthy almonds.  Feel free to create your own version using whatever ingredients you have in your pantry.  If you don’t have red grapes on hand, you can make this dish with diced apple, dried cranberries or even raisins.  Instead of almonds, you can try cashews, pecans or walnuts.

This dish is perfect for using up leftover cooked chicken breast from a previous dinner or store-bought Rotisserie chicken.  Otherwise you can easily poach the chicken breast needed for this recipe.  Poaching is a low-calorie cooking method in which the chicken (or other food) is gently simmered in liquid until it is cooked through.  Aromatics, such as fresh herbs, and an acid, such as white wine, are commonly added to the liquid to infuse the food with flavor.  When poaching, it is important not to let the liquid come to a boil, but rather to keep it at a gentle simmer to prevent the meat from drying out.  Poaching is a great way to cook chicken breasts to use in a variety of dishes such as salads, soups, sandwiches and casseroles.

I like to serve my curried chicken salad on a bed of crunchy butter lettuce with toasted whole wheat pita wedges on the side.  They also make great tea sandwiches served on mini croissants or bread, perfect for showers and other parties.

 

 

Curried Chicken Salad

4 servings

½ cup nonfat Greek yogurt

2 Tablespoons reduced fat mayonnaise

1 teaspoon curry powder

1 ½ Tablespoons mango chutney (such as Major Grey’s)

2 teaspoons fresh lemon juice

Kosher salt and black pepper

3 cups cooked, diced chicken breast* (see below)

¾ cup halved red grapes

1/3 cup chopped scallions

¼ c sliced almonds, toasted

¼ cup chopped celery

1 head butter lettuce

Mix the yogurt, mayonnaise, curry powder, chutney, and lemon juice together in a large bowl.  Season the mixture with salt and black pepper.  Stir in the chicken, grapes, scallions, almonds and celery.  Serve on a bed of lettuce.

*  To poach the chicken for this recipe, place 1 ¼ lbs boneless, skinless breasts in a medium saucepan or deep skillet and add enough low sodium chicken broth or lightly salted water to just cover the chicken.  Add a bay leaf and a splash of white wine (if desired).  Bring the liquid to a boil then lower the heat until it is just simmering.  Partially cover the pan and cook for 10 minutes, then cover the pan completely and turn off the heat.  Let the chicken continue to cook in the hot liquid another 15-20 minutes until cooked through.  Remove the chicken and let it cool before dicing it.  Yield: about 3 cups diced chicken

One Serving: Calories 303; Fat 10.9g (Sat 2g); Protein 36.6g; Carb 12.6g; Fiber 2.4g

 

 Q: How will you enjoy this tasty dish? (In a pita, over a salad, in a sandwich….)

Roasted Tomatoes, Inspired

I’ve been connecting with many new friends and foodie’s like me. I recently had to prepare a dish so beautifully posted by KC Quaretti of Chat ‘n Dish. It is a Baked Ricotta with Carmelized Tomatoes. For ingredients and recipe instructions, click on the link.

What really got me was how tantalizing those tomatoes looked. It had my mouth-watering! KC has a great video program at the Food Channel and I’m glad I discovered her. Will be coming back for more (recipes/tips), for sure!

Here’s the original recipe, that I Pinned:

Below is my modified version of the Carmelized Tomatoes since I didn’t have basil and forgot to chop the capers. I used my fresh mint (had a bunch) and a little thyme (why? I thought it could work, why not?). It certainly did, I’m happy to say. But I do hope to make her version when I have ALL the ingredients on hand. : )

• 2 lbs Cherry tomatoes
• 1/4  cup chopped Olives (didn’t have black so used my stuffed green)
• 2 TBS Capers
• 2 TBS Olive oil
• 1/4 cup Fresh mint
• A dash or two of Thyme seasoning

Drizzle olive oil over tomatoes and bake at 325 degrees for about an hour and a half. Remove from oven and mix in olives, capers, mint and thyme. Enjoy!

Since I’m dairy free and cannot enjoy the ricotta in TC’s recipe, I intend to serve this over a bed of fluffy couscous. What do you think?

Q: What would you serve this with? (ie: topped over fish, served over pounded, lightly grilled chicken, over focaccia…)

Sweet over coconut macaroons

Though this post showcases the macaroons I baked for today. I had experimented prior to Easter and accidentally came up with a delightful refrigerated version which includes 1 cup shredded unsweetened coconut, 1/4 cup almond meal, 1 TBS egg replacer powder + 3 TBS water, 1 TBS coconut butter, 1 TBS alternative butter spread light, 2 tsp cinnamon, 1 tsp vanilla, 1-2 TBS cocoa powder, unsweetened. I had combined all the ingredients, pre-scooped for later baking, but discovered they held together quite well.

Chocolate Chip Macaroon Delight!

I am always delighted by the delicate crunch and sweet gooey-ness of a freshly baked macaroon. But not happy with the possibility it may contain a lot of sugar and/or unhealthy fat (and whoever knows what else). And I’m not too enchanted by packaged grocery store macaroons. Since macaroons are fairy simple to make, I decided to make my own version at home.

I’ve looked through various cookbooks, fanny-happy ones and diet-friendly books. Even found a version using stevia and quinoa. But I’d tried that one and it didn’t quite meet my flavor or texture appeal. Since I wanted to stay as vegan as possible, I used an egg-replacer and an omega 3 enriched spread instead of butter. I think it turned out great.

Though I’m not sure how much ‘healthier’ these are when comparing fat and calories in store-bought brands of similar size, but these are definitely low in sodium and with only 2 grams of sugar per macaroon, not bad if you stick to only one or two. These are densely packed with coconut, so they will have healthy fat which adds to the caloric total. However, I can honestly say I was satisfied after one and full after 2.

Here’s my coconut macaroon recipe:

• 1 and 1/2 cups shredded unsweetened coconut
• 1/4  cup of almond meal
• 3 TBS brown rice flour (or matzoh meal)
• 1 TBS egg substitute (to make 1 eggs worth when adding water)
• 2 TBS alternative butter spread
• 1-2 tsp vanilla flavoring
• 5 shakes of cinnamon spice (maybe 1 TBS)
• 1/2 cup mini dairy-free, gluten free chocolate chips

Combine coconut, brown rice flour and almond meal. Add in vanilla and cinnamon. Pour in melted alternative butter spread and mix well. Then add in egg substitute (mixed with 3 TBS water) and mix well. Fold in mini chocolate chips and distribute evenly. Use mini scoop, packing densely, to set onto baking tray. Bake at 350 for 10-15 minutes. Note: It took 10 minutes in my toaster oven.

Makes 30 

Nutrition info:

Cal 70, Fat 5g, Chol 0mg, Sodium 10mg, Carbs 6g, Fiber 1g, Sugar 2g, Protein 1g

Nutritional info. compiled using ESHA FoodProcessor. 

What is your favorite flavor macaroon (chocolate chip, vanilla, chocolate, almond…)?

Perfectly sweet: A strawberry lover’s delight

Did you know?: The Strawberry dates back to 2000 years when it grew wild in Italy in 234 BC. But what isn’t know is how exactly it got its name. Some believe that the name came from the use of straw to protect the plant. Others believe the name was based around the fruit’s runners which spread outward from the plant. The Anglo-Saxon verb “strew” means to spread.

A Sweet Pick

Last week I bought not 1, not 2, but 3 baskets of fresh strawberries. I had come across a Farmer’s Market on my way to deliver my taxes and just couldn’t resist. These were pretty darn sweet and I figured my family and I would get through them (but not so quickly as we did). Fresh strawberries, depending on timing, variety and other factors may vary in sweetness.

The first basket I practically at on my own, they were so perfect on their own. I sliced the second set and put into the refrigerator for topping on salads or in cereals. And the third set I stewed with only water (not sugar added). It was delightful the aroma of warm strawberry jam or a pie that was coming out of the oven. 

Delicious and Nutritious!

A Sample Dish:

Here I prepared a spinach salad with balsamic vinaigrette, strawberries and nuts. Although it could have been nicely complimented with goat or blue cheese, and perhaps pecans, this simple salad was quite nice. Besides I do my best to stay away from dairy (as it doesn’t like me):

Q: Fresh or Stewed?: How do you enjoy strawberries?

Mix-it-Up Monday: Ayla’s Homemade Fruit & Nut Bars

I’m very pleased and honored to welcome award-winning blogger Ayla Withee to my Mix-it-Up Monday post. The nutritionist for The Sports Club/LA-Boston, Ayla provides individual nutrition counseling and group nutrition education workshops to both members and nonmembers of the club. She also blogs for Eat Simply, a nutrition education and communications company she established in 2011. Ayla is a registered dietitian, and is nearly complete with her Master of Science in Health Communication from Boston University. Check out her award-winning blog for more nutrition tips, recipes and advice or follow her on Twitter @EatSimply.

Here’s Ayla’s post and recipe:

Homemade Fruit and Nut Bars

Very few of the hundreds of granola, fruit and nut bars I have reviewed pass my test. Yet, I’m convinced that my standards are not too high. All I want are simple ingredients; no artificial colors or flavors, added sugars or inulin/chicory root (a fiber I have talked about before, here). My search led me to develop my own granola recipe, which I make in bulk and swear by now not just for the taste, but because it has wholesome ingredients and is far cheaper than store-bought bars. I was really excited when recently, a version of my granola recipe was published in the Complete Idiot’s Guide to the Acid Reflux Diet. It made the cut because the oats and ginger used in the recipe are two powerful acid-reflux fighting foods. The ginger adds a bit of a kick too.

There is one fruit and nut bar on the market that I really love. It’s called Larabar. The ingredients in these bars are simple, usually just fruit and nuts, maybe some spices like cinnamon or vanilla. There are some really fun flavors too like apple pie, cappuccino, and blueberry muffin. I appreciate the efforts this company has made to produce a tasty bar that is free of artificial ingredients. I’ll pick one of these up if I’m stuck somewhere but the downside is, like most bars on the market, they are really expensive! So, that got me thinking, why not make my own batch? The results were awesome! It involves a little prep work (cutting the dried fruit but you will end up with 8 delicious bars for a quick breakfast, energy packed snack, or after-workout snack that is perfect due to its complex carbohydrates and protein. Each bar has about 225 calories, 35 grams carbohydrate, 4-5 grams protein, 7 grams of heart healthy fat, and 5-6 grams of fiber.

Fruit and Nut Bars  (adapted from Joy of Baking)

Things you’ll need:

1/3 cup whole wheat flour

1/8 teaspoon baking soda

1/8 teaspoon baking powder

1/4 teaspoon salt

1 1/2 cups walnuts(can also use pecans, hazelnuts, or almonds), chopped

1/2 cup dried cherries or cranberries

1 ½ cup dates, figs, and/or prunes(pits removed and cut into quarters)

1 cup  dried apricots, cut into bite size pieces

2 large eggs

1/2 teaspoon pure vanilla extract

Things to do:

Preheat oven to 325 degrees F (160 degrees C) and place the rack in the center of the oven. Have ready an8 x 8 inch (20 x 20 cm) square baking pan that has been lined across the bottom and up the two opposite sides with aluminum foil. Set aside.

In a large bowl, whisk together the flour, baking soda, baking powder and salt. Stir in the walnuts, and dried fruit. Use your fingers to make sure that all the fruit and nuts have been coated with the flour mixture.

In a separate bowl, beat (with a wire whisk or

In a separate bowl, beat (with a wire whisk or hand mixer) the eggs and vanilla until light colored and thick (this will take several minutes). Add the egg mixture to the fruit and nut mixture and mix until all the fruit and nut pieces are coated with the batter. Spread into the prepared pan, pressing to even it out.

Bake for about 35 to 40 minutes, or until the batter is golden brown and has pulled away from the sides of the pan. Remove from oven and place on a wirerack to cool. When cooled, lift the bars from the pan by the edges of the aluminum foil. Use a sharp knife to cut into 16 squares.

Can be stored for about 10 days at room temperature or longer if refrigerated.

Makes 8 four-inch bars

Q: What’s your favorite  fruit & nut combo? Have to admit Ayla’s mixin’s sounds pretty great!

‘Pink’ and other favorite foods

When asked about her favorite ice-cream, my 3-year old daughter, Ailish, replied: ‘Pink’!   Why not!? Everything in her life is about pink – pink “princess” clothes, pink crayons, pink undies….you name it! If pink is written all over it, …

How To Get Yolked: One Whole Egg At A Time

With Passover and Easter this season, it is fitting to discuss the egg, a prominent symbol for both holiday rituals. Our guest post for this week’s Talk-About-It-Tuesday is by Seth Bronheim, Registered Dietitian/ Nutritionist and a Certified Fitness Trainer.  Seth consults with athletes and adults using simple training and nutrition methods and making changes one step at a time.  In addition, he recently joined Generation UCAN, (a new sports/workout drink mix) as their Registered Dietitian and director of nutrition and fitness. 

It seems like more than ever, people have a problem with eating whole eggs.  These days it might be par for the course to have 4 cookies for dessert, but somehow having 4 whole eggs for breakfast is considered a dietary faux pas…what gives?

Eating eggs should not be feared.  But first, let’s clarify the confusion about dietary cholesterol:

In most individuals, dietary cholesterol has a minimal, if any, impact on your blood cholesterol.  According to a research review by Dr. Maria Luz Fernandez, approximately 70 percent of the population has a mild increase or no alterations in blood cholesterol levels when given diets high in dietary cholesterol.  One reason for this is that the body always compensates, so usually the more cholesterol you consume from your diet, the less cholesterol your body makes.  Also, approximately 40 to 60 percent of dietary cholesterol is excreted.

According to a review of scientific research regarding eggs, population-based studies researching the association between egg consumption and blood cholesterol levels either found no association, or actually an inverse association.

 

However, there is a very small and rare percent (0.1 to 0.4 percent) of the population with a genetic predisposition to higher cholesterol levels.  But, this is rare and is due to the fact that the higher cholesterol levels are because of a defect in a certain enzyme in the pathway of cholesterol synthesis.

But wait a minute, even if I don’t have to worry about the dietary cholesterol, aren’t eggs fattening…?

 

Just because a food contains fat, doesn’t mean it’s going to make you gain body fat.  If you are consuming more calories than you need (a state of calorie surplus), you will gain weight in the form of body fat.  That being said, fat contains more calories per gram than protein or carbohydrate, so it has a higher potential to make you gain weight.  And yet we must remember to be mindful of the fact that this weight gain is the result of consuming too many calories, regardless of the dietary source.  The bottom line is that you can eat a moderate or high amount of dietary fat and NOT gain body fat, if your calories are under control.

“Oh Them Eggs:  I got a mind to ramble, I got an egg to scramble”

 

Benefits of Whole Eggs:

-       Excellent source of protein: 6 to 7 grams in one egg (3 grams in the egg white and 3 grams in the yolk) and also a source of beneficial fat: 4 to 5 grams per egg

-       This combination of protein and fat will help you feel full and stay full longer.  The protein suppresses your hunger and the fat keeps food in the stomach longer.  The longer food stays in your stomach, the longer you will feel full (helping to prevent overeating).

-       There is a reason the yolk is yellow.  It is filled with nutrients.  The yolk is a great source of the carotenoids, lutein and zeaxanthin, which are important for eye health.

-       Whole eggs contain a nutrient called lecithin, and this helps support cholesterol metabolism.

The American Heart Association has recently changed their recommendations and now do not specifically recommend either avoiding or limiting eggs to a certain number.

Health comes from the overall consistency of your diet, not avoiding a particular food.  So let’s acknowledge all of the benefits of eggs, and the fact that they can be included in your meals.

 

References

Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.

Kritchevsky SB. A review of scientific research and recommendations regarding eggs. J Am Coll Nutr. 2004;23(6 Suppl):596S-600S

Tillotson JL, Bartsch GE, Gorder D, Grandits GA, Stamler J: Food group and nutrient intakes at baseline in the Multiple Risk Factor Intervention Trial. Am J Clin Nutr.

1997;65:228S –257S.