F.O.T.M

Dear Readers,

My Food of the Month is on hold at the moment. But please take some time to scroll through the several past month’s each celebrating a wonderful whole food:

-  F O O D  OF  T H E  M O N T H  -

March 2012

Hurray for Raspberries!!

Raspberries are a girls best friend.

Well, according to my girls, that is!

This berry is rich in phytonutrients: a great source of Vitamin C and Manganese (which help protect from oxidative damage) and dietary fiber; and a good source of of folate, magnesium, potassium and copper. Because of its ellagitannins (ellagic acids), it has anti-cancer potential and its antioxidant activity is said to be stronger than strawberries, kiwis and tomatoes. This makes this a true “super fruit”.

Enjoyed fresh alone, in cereals or yogurt parfaits are just some of the ways to enjoy this sweet delicious berry. I love them stewed with mixed fruits for a sweet anti-oxidant rich dessert. Try instead of maple syrup, some stewed raspberries on whole grain french toast:

Nutritional Info: 1 cup fresh raspberries
Cal 64 ,Fat 1g, Fiber 8g. Sugar 5g, Protein 1g

What value! – Calorically, that is: You can eat a whole cup of fresh raspberries for less than 70 calories!

How do you showcase your raspberries?

-  F O O D  OF  T H E  M O N T H  -

February 2012

A Heart-Healthy Snack You’ll Go Nuts Over

The past few days I’ve been nibbling on a pack of cashews I discovered in my pantry. Once I opened the shiny, foil-like packaging I rediscovered a nut I love. I’ve been delighting in it’s flavor on raw, crunchy kale chips and no doubt have had it in a variety of vegan dishes as cashew base is often used to substitute cheese or cream. But I’ve been overlooking this one as my key staples have been walnuts (known for their omega 3′s) and almonds (a good source of Vitamin E).

Why cashews are so great?: They have a sweetness and delicate, light crunch with a satisfying mouthfeel. They are a good source of copper, magnesium and the stress-reducing tryptophan. With heart-protective monounsaturated fats, their oleic acid content has been shown to reduce triglycerides in diabetics. With antioxidant properties, this nut is good for your blood (vessels) and bones, providing the necessary means to support elastin and collagen action for flexibility and support. And this nut is said to have lower fat content than most other nuts. Check out this nutritional comparison on nuts:

Soaked Cashews and Cashew Milk

Yesterday after seeing my nuts dwindle down to a small handful (about 15), I decided to soak them. They tasted great! I often soak almonds, too for variety in texture. I thought I might have enough to make a ‘milk’. So I drained the soaked cashews, added two cups of water, 1/2 tsp of almond extract and a tiny pinch of sea salt. In my Vitamix to blend, it took no time at all. The milk was perfectly white and the texture was just creamy enough to serve on my cereal. Delish!

-  F O O D  OF  T H E  M O N T H  -

January 2012

I asked some of my Nutrisavvy friends what foods they’d like to learn more about and pears was on the top of the list. So here is my Food of the Month for January.

Pears come in a variety of sizes and colors. And if you’ve ever tasted an Asian Pear, you’ll note the texture and taste is quite different than that of the tangier, more softly fleshed Bosc.

Typically in season between August through October, you can still find ‘seasonally’ delicious pears due to the variety out there. And though many enjoy pears as an easy go-to snack, a pear salad can be quite delightful.

Nutritionals and Health Benefits:

1 medium raw pear: 86 Cal, 0g Fat, 1mg Sodium, 5g Dietary Fiber, 15g sugar

Pears are a great source of dietary fiber (22.5% DV) and a good source of Vitamins C and K. The Vitamin C in pears is an antioxidant that helps protect from damaging free radicals. It works with Vitamins A and E  for good immunity (and can help regenerate the antioxidant Vitamin E). A great source of fiber, pears are excellent for colon health –  think regularity! Fiber has also been shown to lower high cholesterol levels. Vitamin K not only helps to clot the blood (prevent overbleeding), but also has anti-inflammatory properties and can help regulate healthy bones.

Got an interesting pear recipe? Feel free to share!

FOOD – OF – THE – MONTH
(Dec. 2011)

CHIA SEEDS

Chia seeds are small, granular black seeds that reap many heart-healthy benefits. If you were a ‘child’ of the ’70′s you may remember the Chia Pet – a small clay animal covered in chia for hair, that when kept moist, sprouted within days. Today, you may have heard of its praises as a new “super-food”.

The Benefits of Chia:

• Chia is a great source of calcium.
• It is a great source of fiber and contains heart-healthy Omega 3′s.
• It can be combined with a great many foods because it adds no distinct flavor to change the taste of your snacks/dishes.
• And it is very satisfying because the individual seeds (about the size of poppy seeds) can swell up to over 10x their original size in liquid. Thus it is best consumed after soaked.

Recommended Chia Based Product: Ruth’s Chia Goodness

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Nutri-Savvy has been working on other projects, including weekly posts for aroundtheplate.org, writing an “Ask the Dietitian Advice (ADA)” column for The Morselist, and working and a book project. Please be assured that these Food of the Month  (FOTM) postings will be continued after the holidays, if not earlier.

If you have any particular foods you like to learn more about, please feel free to email nutrisavvy@att.net

-  F O O D  OF  T H E  M O N T H  -  September 2011

The Heirloom Tomato

Origin and Appearance

It’s often bulbous, irregular, and thin-skinned. You may find that is appears a bit deformed. But the heirloom tomato delivers a burst of flavor that is absolutely amazing. This fruit remains true to its origin for 150 years, but that doesn’t mean every heirloom is the same (in looks or taste).

The oddly shaped, multi-colored flavorful heirlooms come in red, purple, green, and orange, some striped, some plain and some a beautiful blend of 2 or more colors. And the flavors range from tangy delicious to super-sweet and refreshing. The Golden Jubilee and Green Zebra are just two types of many varietals. But Chocolate Stripe is one of my fav’s (mostly for the name, but the flavor is also great!).

Colors can be significant for the variance of flavors. Orange/yellow ones are less acidic and thus sweeter. The deep reds are more acidic with a stronger, more tangy flavor. The purple is a mix of both.

As heirloom tomatoes are at the peak of their season, there ripeness will bring out the best in their flavor. You may enjoy this delicious gazpacho recipe, however they deliver such a burst of flavor alone, you may just enjoy them simply sliced.

Nutrition Facts and Benefits:

Heirloom tomatoes are rich in Vitamins A & C (immunity), Vitamin K (liver function and blood clotting), Potassium (crucial to heart function) and a good source of lycopene. Lycopene is carotenoid antioxidant in which research has shown may reduce risk of prostate cancer, diabetes and heart disease. Nutrient-dense (as are many other plant foods), one medium raw heirloom tomato is only 35 calories!

I enjoy the heirloom as much for its flavor as for its powerful nutritional benefits. In fact, I couldn’t resist a tomato tasting at last Sunday’s Farmer’s Market: check out my recent post on the AroundthePlate site.

-  F O O D  OF  T H E  M O N T H  -

August 2011

Figs are a member of the Mulberry family and have a unique villi-like pinkish flesh. Their peak of ripeness not only enhances their sweetness, but also is said to increase its level of antioxidants (according to an Austrian study) – a benefit to your taste buds as well as your heart. Thought to be first cultivated in Egypt, they spread to ancient Greece where they became a staple foodstuff in the traditional diet. FIgs are enjoyed all over the world and can be found in a variety of cuisine.

Functional Nutrients:

Figs are a good source of potassium which may help control blood pressure. The dietary fiber in figs may not only help reduce your cholesterol and keep you regular, but also may aid in weight control. Figs are a fruit source of calcium, which may help promote healthy bone density and prevent osteoporosis.

Nutritional Info: 2 large (2.5″ dia) figs:
Cal 95, Fat 0.4g, Carbs 25g, Dietary Fiber 3.8g. Sugars 20g, Protein 1g

Tips for enjoying:

• Add fresh figs to your oatmeal
• Smash onto warm, buttered* and toasted bread (note: I like to use low-calorie smart balance or almond butter for added protein)
• Stew figs in juice or red wine: This is delicious served over yogurt or other frozen desserts.
• Chop figs and add to a leafy green salad (tastes great with spinach, fennel and arugula!)
• Stuff with goat cheese and serve as an appetizer

Try these other delicious fig recipes featured on Meal Makeover Moms site – surely a Christmas theme as it showcases Figgy Pudding, but you can always enjoy these other great party dishes:

• Fig Walnut Tepanade
• Prosciutto Wrapped Figs with Blue Cheese
• Walnut-Stuffed Calimyrna Figs poached in honey

-  F O O D  OF  T H E  M O N T H  -

June 2011

I love going to the Farmer’s Market, especially in summer when peaches are in season. With sweet white and tangy yellow varieties, they are delicious fresh and make for great additions to salads, yogurts, cereals and even chicken dishes (as a sauce/marinade). This month’s feature is the Peach, a delicious fruit that is low in calories and one of natures perfect portable snacks.

Nutri-Savvy’s Recipe:

PEACH BUTTER
(a non-dairy spread)

• 2 medium peaches, peeled and sliced
• 6-8 medium dates
• 1 tsp olive oil (or canola)

Heat peaches, dates and oil in shallow pan with a little water for 5 minutes or until soft/warm. Pour into blender/food processor and process until smooth and creamy. Enjoy spread on toast, waffles, pancakes or on whole grain crackers with low-fat cream cheese.

What is your favorite way to enjoy a peach??

-  F O O D  OF  T H E  M O N T H  -

May 2011

-  F O O D  OF  T H E  M O N T H  -

April 2011

Eggs have gotten a bad rap over the years for their cholesterol content. But consuming an egg can still fit into your healthy diet (under 300 mg cholesterol per day). According to the USDA, a large egg contains 14% less cholesterol and is still a great source of protein (6g per egg).

Recommendation: Scramble or make omelettes with one egg and 2 or more egg whites. This will keep the cholesterol count down since the cholesterol is in the yolk – and it will help keep your dish fluffy and satisfying (the protein in mainly in the egg white).

-  F O O D  OF  T H E  M O N T H  -

March 2011

Bananas were one of my babies’ first foods. Outside of broccoli, this one continues to excite them now that they can say “p-e-e-l”. It started off pureed, then mashed and now they eat it whole in their tiny little hands. It has to be in one piece or they complain that it is “bro-ken – uh, oh…oh, no!” (in stereo!).

I typically eat bananas sliced into cold cereal or served warmed in oatmeal with walnuts. But I also enjoy bananas heated with dates for a delicious alternative to butter. Here is my recipe:

Banana-date butter (makes 6-8 servings):

• Medium banana
• 6 pitted dates, chopped
• 2 TBS orange juice
• 1 tsp canola oil

Add all ingredients to small pot and simmer over medium heat; then puree in blender. Enjoy on toast, waffles or wherever you’d like a little spread of sweetness!

What are some of your favorite banana-based recipes?

-  F O O D  OF  T H E  M O N T H  -

February 2011

Just barely made this FOTM as it is, in fact, the last day of February. The other day I was making oatmeal and was scavenging through my cupboard to see what kinds of fruits, seasonings I could use to make this interesting. I found some snack packs of dried fruit I’d acquired from an event and tossed in the freeze-dried mango chunks. I also added some dried cranberries..and voila! It was the perfect combo for my morning meal. So I’ve decided to choose the mango for my highlight this month:

Do you have any interesting recipes with mango?

-  F O O D  OF  T H E  M O N T H  -

January 2011

I love broccoli and so do my girls. They think it’s fun to eat because each piece looks like a little tree. What I like most is it’s versatility. It holds it own in soups, casseroles, served raw with a dip, and in a variety of salads. You can mix it into your meals and snacks to get a good source of fiber and calcium.

Did you know?: One cup of broccoli has nearly as much calcium as a glass of milk.

Broccoli salads can be tasty, especially the ones with lots of mayo and bacon. However these additions can add unhealthy fats and calories. So I did some research and found a recipe that uses mayo minimally and allows the natural flavors to come through.

I hope you will try and enjoy HeathygreenKitchen’s Blanched Broccoli Salad with Pumpkin Seeds and Dried Cherries

What is your favorite way to enjoy broccoli?

-  F O O D  OF  T H E  M O N T H  -

December 2010

I love grapes! They are perfect alone, a refreshing snack (without much mess), and even my babies love ‘em. Green or red, they are also delightful additions to salads and even make good in smoothies. Champagne grapes are a wonderful addition to cheese and wine adding a delightful li’l pop of flavor to the palate. Here’s the the grape, an easy portable fruit for all who enjoy and the perfect size for my little babies’ mouths.

Try ‘charlie’s famous chicken salad with grapes‘ recipe*.

card designed/created by Nutri-Savvy (Lauren OConnor,MS, RD)

*Nutri-Savvy’s heart-healthy recipe modifications:
For a zesty, healthier alternative to the above recipe, use the rich & creamy yogurt-based garlic mint cheese to replace the following ingredients: Miracle Whip, Worcestershire and salt. To save on fat and calories, cut the amount of walnuts in half (saves approx. 80 calories and 8 g fat per 161g serving). Serving suggestion: dollop 1/2 cup chicken salad over a bed of lettuce.

How do you enjoy grapes? Got any interesting recipes to share?

HOLIDAY MAKE-OVER: Instead of unhealthy/fattening treats, serve up these instead! Dr. Sandra Frank is the creator of this edible food art. She is creative and passionate about healthy eating.
Don’t these treats look great!!!

“bike” by Dr. Sandra Frank

“gift” by Dr. Sandra Frank

Read about health expert  Dr. Sandra Frank in this recent interview by Nutri-Savvy.

-  F O O D  OF  T H E  M O N T H  -

November 2010

It is low in calories, a good source of fiber and packed with essential nutrients! From one of nature’s most portable snacks to a delicious home-baked delight*, the apple is a fruit that comes in many varieties: including Granny Smith, Fuji, Braeburn and my favorite, the sweet-tart  Pink Lady. A crisp fall fruit, the apple tastes great on its own, served with cheese, cooked with savory meats, stewed with berries, and in the spirit of Thanksgiving, baked with pumpkin!

*see recipe below

 

*Baked Apple with Cinnamon Crunch

• Pink Lady Apple cored and left whole with skin
• 1 tsp of butter or Smart Balance
• 2 Tablespoons of Galaxy Granola or Ezekiel Cinnamon Raisin (Kashi Go Lean is another good choice)
• Cinnamon to taste

Fill the apple with 2 Tablespoons of your favorite low-fat granola-like cereal. Top with a tsp of butter or Smart Balance. Wrap tightly in foil. Bake at 350 degrees. Smell the ‘apple-pie’ aroma… and then enjoy!!

For a healthier alternative to sweet potato pie, try this Pumpkin Apple Bakerecipe. (Made without the pecans, you’ll save yourself  nearly 100 calories – flavor it up with pumpkin spice instead!)

– F O O D   O F   T H E   M O N T H –
October  2010

PUMPKINS  make great decorations – think jack-o-lanterns and fall harvest cornucopias. Often aesthetic, but hardly something you’d eat. But the ‘pumpkin’ used in baking provides an excellent source of beta-carotene, potassium and vitamin C – nutrients important for health and immunity. As Halloween approaches, I thought it fitting to feature the pumpkin many of us know and love.

Check out this low-fat pumpkin pie recipe!

–

– F O O D   O F   T H E   M O N T H –
September  2010

It’s September and still feeling very much like summer in Southern California.  These hot, sunny days have kept me in the mood for mixed berry smoothies and frozen yogurt topped with fresh berries. This month I am featuring the blueberry, an anthocyanadin antioxidant-rich berry that can be enjoyed in a variety of ways. As a child, I used to love making and eating blueberry  muffins.

– F O O D   O F   T H E   M O N T H –
August  2010

It’s nearly August, and time for my next FOTM post. I LOVE AVOCADOs!!! They are great served chunky in salads, thinly sliced and lightly drizzled  with olive oil & balsamic vinegar, blended in guacamole, but have you ever eaten Avocado Icecream? Yummm!!!

QUESTION: What’s your favorite avocado recipe?

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To my followers, I appologize for being re-miss. Just returned from a lovely 2 month vacation in Spain, London, NY, SF and have been re-acclimating to home life and getting my twin toddlers back on schedule. My world travels have brought me a heightened interest in cultural foods and organic lifestyles (which is very present in Europe, especially London with all its natural and holistic sources). Here is my entry for this month (a recipe with Quinoa is posted on my home page):

– F O O D   O F   T H E   M O N T H –
July  2010

– F O O D   O F   T H E   M O N T H –
April  2010

– F O O D   O F   T H E   M O N T H –
March  2010

NETTLES

Dense nutrition, very little calories: a perfect combination! Nettles join the ranks of kale, spinach, and romaine – touting lots of vitamins and minerals without the expense of a high-caloric intake.

Nettles are rich in potassium, Vitamins A, B & C, iron and sulfur (great for hair, skin and nails!). Nettles offers appetite suppressing qualities as it releases two neurotransmitters serotonin and acetylcholine. Finally they possess diuretic properties alleviating water-weight, releasing toxins and purifying the blood.

Try nettles in place of spinach - in spanikopita, mixed with hearty grains, a healthy “spinach” dip, or in a soup chockfull of vegetables. (Note: Stinging nettles require care when handling, so use gloves to chop off stems and boil).

– F O O D   O F   T H E   M O N T H –
February  2010

– F O O D   O F   T H E   M O N T H –
January 2010

KALE (Tuscan Kale)

Tuscan kale, a dark leafy green vegetable, is of the species Brassica oleracea that includes a wide variety of vegetables such as broccoli, cauliflower, collard greens and brussel sprouts. Also referred to as Dino Kale (as in Dinosaur), it is the primitive form of the species that farmers used to cultivate modern cabbage and cauliflower.

• Functional Nutrients:
Vitamin A, Vitamin C, Vitamin K, Sulforaphane

• Health Benefits: The sulforaphane when chewed exhibits cancer-preventative properties as it helps to detoxify the liver. Rich in Vitamins A & C, it possesses immunity-boosting properties and is beneficial for eye health (Vitamin A which converts to beta-carotene in the body). Vitamin K is known for its blood-clotting factor. Kale is also a good source of Calcium, Potassium and dietary fiber.

• 1 cup of kale = just 36 calories!

Check out recipe for Fetuccine with Cavolo Nero (Kale):

www.nutri-savvy.com/programoverview/samplerecipes.html

– F O O D   O F   T H E   M O N T H –
December 2009

WALNUTS:

In a Southwestern region of France, excavations have revealed light petrified shells of nuts (such as Walnuts) roasted more than 8,000 years ago.

The walnut also appears in Greek mythology in the story of Carya, who was transformed into a walnut tree by her lover, the god Dionysus. A temple was built in her memory with columns, sculpted in wood in the form of young women, nymphs of the walnut tree.

It’s name is of Roman origin. Nux juglandes (the walnut) stems from Jovis Glans or “the Royal Nut of Jove”.

Functional Nutrients: Omega 3’s, ellagic acid

Benefits: An excellent source of omega-3 essential fatty acids, a protective essential fat. Health benefits range from cardiovascular to cognition, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid supporting immunity and said to be cancer preventative.