Eat Your Berries

There might be a new reason to eat your berries.  A recent study from Harvard Medical School examined data from the Health Professionals Follow-Up Study and the Nurses’ Health Study to find a relationship between Parkinson’s disease and anthocyanin intake.  Anthocyanins belong to a subset group of antioxidants called flavonoids.  They are specific to darker colored red, purple and blue fruits and vegetables.  It is believed that due to the protective effects of antioxidants, the anthocyanins may positively affect the way nerve cells respond to oxidative stress.  The oxidative stress effect on nerves is related to the development of Parkinson’s disease.  The report emphasizes that the cause of Parkinson’s is still unknown, but that the results show a relationship between antioxidants and a lower risk of Parkinson’s disease.  This is another benefit to add to the already long list of benefits from fruits and vegetables, especially those high in anthocyanins.  Spring is a great time for berries and is quickly approaching, at least for those of you outside of New England!    So, stock up on your dark purple, red and blue berries such as blackberries, strawberries and blueberries.  If berries aren’t your favorite, try some red cabbage or red onion to receive a healthy dose of this powerful antioxidant!

Eat Well.Feel Well,

Allison

Nutrient Content of the Egg Different Than Previously Thought

The egg’s nutrition information has changed!  According to the USDA, a study of eggs from 12 different locations across the country revealed that an egg has, on average, 187mg of cholesterol, down from 212mg as previously thought.  The study also revealed that the egg contains 41 IU of vitamin D, a 64 percent increase!  Other aspects of the egg have not changed.  One large egg still contains approximately 70 calories and six grams of protein.  According to the USDA statement, the change in nutrient content may be due to an improved diet in the hens.  The report states that Iowa State University is further researching this to determine an exact cause.

What does this mean for you?

The Dietary Guidelines for Americans 2010 recommend that individuals consume less than 300mg of cholesterol per day.  Despite the change in total cholesterol of the egg, it is important to remember that two eggs will still put your cholesterol intake over the recommended amount.  However, one egg per day, along with choosing lower cholesterol foods, can be a part of a healthy diet.

Tip:  Egg yolks contain all the cholesterol and fat, while the whites contain protein.  Consider preparing one whole egg and two additional egg whites for less fat and cholesterol, but the same amount of protein as three eggs.

Eat Well.Feel Well,

Allison

 

Nibbles: Roasted Sweet Potato Salad

Black beans and sweet potatoes, a fantastic combination!  This recipe from The New York Times (recommended by my vegetarian roommate) is appropriate for the winter season, is rich in vitamin A and fiber, and is simple enough for those who are not quite as kitchen savvy.  Most who know me understand that cooking is not my strongest attribute and as I mentioned in the introduction of the ‘Nibble’ section, I am prone to some great disasters in the kitchen.  But, tonight was a different story as everything went smoothly.

The recipe, Roasted Sweet Potato Salad with Black Beans and Chili Dressing, sounds a bit daunting, but I promise, you will not regret taking some time out of your day to make this delicious dish.  Sweet potatoes are perfect this time of year and an excellent source of vitamin A.  The black beans provide a healthy amount of fiber, 15 grams per cup, to fill you up and contribute to the recommended intake of 25 to 35 grams per day.  The citrus dressing with a little bit of spice from the jalapeno really makes for a great combination and some unexpected flavor.   I found this recipe to be filling enough to eat as a main course and if you are cooking for one you can half the recipe as I did.  If you choose to make the recipe as a side dish, pair it with grilled chicken and a side salad for a colorful, fiber-rich meal.  The remainder makes for great leftovers and reheats well.  I am looking forward to this as a part of my lunch tomorrow!

A word of advice: Wear gloves while chopping jalapenos, they will burn your fingers as I unfortunately have discovered!

Enjoy!

Roasted Sweet Potato Salad with Black Beans and Chili Dressing

4 medium sweet potatoes (about 1 ½ lbs), peeled and cut into 1-inch chunks

1 large onion, preferably red, chopped

½ c extra virgin olive oil

Salt and freshly ground black pepper

1 to 2 tablespoons minced fresh hot chili, like jalapeno

1 clove garlic, peeled

Juice of 2 limes

2 cups cooked black beans, drained

1 red or yellow bell pepper, seeded and finely diced

1 cup chopped fresh cilantro

1. Heat oven to 400 degrees.  Put sweet potatoes and onions on a large baking sheet, drizzle with 2 tablespoons oil, toss to coat and spread out in a single layer.  Sprinkle with salt and pepper.  Roast, turning occasionally, until potatoes begin to brown on corners and are just tender inside, 30 to 40 minutes.
2. Remove from pan until ready to mix with dressing
3. Put chilies in a blender or mini food processor along with garlic, lime juice, remaining olive oil and a sprinkle of salt and pepper.  Process until blended.
4. Put warm vegetables in a large bowl with beans and bell pepper; toss with dressing and cilantro.  Taste and adjust seasoning if necessary.
5. Serve warm or at room temperature or refrigerate for up to a day

Yield: 4 servings

Eat Well.Feel Well,

Allison

 

Nutrition Nibbles

Nibbles is a section of Choices.Habits.Lifestyle that provides bits of nutrition information such as recipes, food facts or nutrition news.  Tune in periodically to read some short descriptions of food or read an interesting food fact!  Although I do not consider cooking to be my strongest attribute, I will also try to include recipes and cooking tips (as I learn them) in this section.  I might even include funny stories of my failures in the kitchen as well, such as melting salad spinners and burning wooden spoons.  Yes, it’s true!

Feel free to send your ideas and recipes my way for the Nibbles section!

Eat Well.Feel Well,

Allison