In this issue:
- Featured Recipe: Stir-fried Bok Choy with Shrimp
- Healthy, Fabulous Flavors: Bok Choy
- Safe Egg Handling: How to Reduce Your Risk of Salmonella from Eggs
- Satisfying and Smart Foods to Quench Your Snack Attack
- A Note from Our Chief Nutrition Advisor: The Highs and Lows of Cholesterol
- Recommended Video: Cooking Hard Boiled Eggs
Featured Recipe: Stir-fried Bok Choy with Shrimp
Bok choy gives a mildly sweet, spicy flavor and crispy texture to this healthy stir-fry. For a vegetarian variation, replace the shrimp with cubed, seasoned, smoked tofu.
Healthy, Fabulous Flavors: Bok Choy
Bok choy is a preeminent member of the family of Chinese cabbages. Packed with fiber, potassium, calcium, folates, vitamin A and C, it is a nutritional powerhouse. Bok choy also contains significant amounts of indole glucosinolates, the cancer-thwarting compound that is common in cruciferous foods such as cauliflower, cabbage, broccoli, and Brussels Sprouts. These phytochemicals are believed to deactivate the powerful estrogens that can stimulate tumor growth, especially in the breast.
This is a vegetable that is easy to cook and easy to love. The flavor is sweet, crisp, and mild. A bunch of bok choy has dark green leaves that are attached to thick, flat white stalks. The stems take a few minutes longer to cook than the leaves, so give them a head start in the skillet.
Baby bok choy, whose heads are about 6 inches long, are even more tender and mild than the larger variety. There is more leaf to stalk ratio on the small ones, and there is no need to cook the leaves and stalks separately. A delicious cooking technique for the miniatures is to braise them whole, which makes them appear extra enticing on the plate.
Both varieties are available all year round in natural food stores and Asian markets, and are available summer and autumn in farmer’s markets. Try this delicious vegetable in a simple sauté with ginger and garlic; or steam it, stir-fry it, or stir it into soups.
Safe Egg Handling: How to Reduce Your Risk of Salmonella from Eggs
The massive egg recalls due to the recent escalation of Salmonella illness tied to eggs from some producers have put eggs in the news recently and have caused many people to worry about eating them. Despite concerns about egg safety it's important to remember that eggs are one of the most nutritious and economical foods out there. You just need to take the proper precautions and be especially careful when handling and preparing fresh eggs and egg products.
Some tips from the Centers for Disease Control and Prevention (CDC) you can follow to reduce your risk of salmonella from eggs include:
1. Keep eggs refrigerated at ≤ 45° F (≤7° C) at all times.
2. Discard cracked or dirty eggs.
3. Wash hands and all food contact surface areas (counter tops, utensils, and cutting boards) with soap and water after contact with raw eggs. Then disinfect the food contact surfaces using a sanitizing agent, such as bleach, following label instructions.
4. Eggs should be cooked until both the white and the yolk are firm and eaten promptly after cooking.
5. Do not keep eggs warm or at room temperature for more than 2 hours.
6. Refrigerate unused or leftover egg-containing foods promptly.
7. Avoid eating raw eggs.
8. Avoid restaurant dishes made with raw or undercooked, unpasteurized eggs.
9. Avoid consuming raw or undercooked eggs. This is especially true for young children, elderly persons, and persons with weakened immune systems or debilitating illness.
For more information on egg safety: http://www.foodsafety.gov/keep/types/eggs/index.html
Satisfying and Smart Foods To Quench Your Snack Attack
You had breakfast hours ago, lunch feels like a long way off and your stomach is growling. Should you snack or wait until your next meal? Despite the myths, snacking can be good for you because it can help boost your energy level and keep your blood sugar steady. You simply need to be smart about the snacks you choose. Avoid candy, chips, overly-processed snacks, sugary soft drinks and other energy-dense and low-nutrient foods. These not only can be high in calories, sugar, and salt but they also contain the wrong kinds of fat and carbohydrates. Instead opt for healthy snacks that are rich in complex carbohydrates, proteins, vitamins, and minerals. Some of the nutrient-rich and energy-packed foods we recommend include:
Fruits and vegetables: Look for fresh and flavorful seasonal favorites and keep them on hand. They’re packed with flavor and will provide plenty of fiber, vitamins, minerals, and other nutrients with little or no fat.
Whole grains: Rich in fiber and complex carbohydrates, whole grains give you consistent fuel to keep you going all day long. A diet rich in whole grains has also been shown to reduce the risk of heart disease, type 2 diabetes, and some forms of cancer among other things.
Nuts and seeds: Nuts and seeds are a great source of protein and are low-glycemic index foods. They are also high in healthy fat. They're a snack that will help you feel full longer, and because nuts release energy slowly they will also help you feel energetic longer.
Dairy products. Yogurt, cheese and other dairy products are filled with calcium, protein, vitamins, and minerals. When eaten as part of a healthy diet, dairy may help to reduce the risk of osteoporosis, hypertension, obesity, colon cancer, and conditions that can lead to heart disease and type 2 diabetes.
Next time you are having a snack attack, treat yourself to some of these nutrient-rich and delicious snack recipes from MyFoodMyHealth instead of reaching for a bag of chips or heading for the vending machine. Chances are you'll feel more energetic, more productive, and more in control of your appetite.
Download Sample Recipe for Anytime Bars or try one of these delicious recipes available for MyFoodMyHealth subscribers.
- Avocado Chocolate Pudding
- Berry Smoothies
- Bowl of Berries with Creme Fraiche
- Orange-Walnut Bread
- Pistachios with Dried Cranberries
- Zesty Broccoli Dip with Pita Chips
A Note from Our Chief Nutrition Advisor: The Highs and Lows of Cholesterol
by Kathie Madonna Swift MS RD LDN
Cholesterol... its ominous name evokes images of arteries filled with creamy plaque. Eggs and shellfish once enjoyed become wrongly banned by the dictates of a boring cholesterol lowering diet. And even more ghastly, a statin drug may be recommended as first line therapy for your high cholesterol. This is an all too common scenario that I encounter in practice when a client is diagnosed with “high cholesterol.” Here are some cholesterol clever tips that will have your arteries applauding:
1. Beyond the cholesterol profile: if you have been told you have “high cholesterol” and have a family history of heart disease, be sure to check out other risk factors that may be more revealing including: hsC-reactive protein, particle size, Lp(a), and serum fibrinogen. These biomarkers add to the information that is lacking in a simple cholesterol profile.
2. Plant power your plate: a high plant:animal ratio at your meals is the greatest measure you can take to improve your lipid (cholesterol) profile. Join the meatless Monday crowd or experiment with a semi-vegetarian (flexitarian) eating plan that is abundant in fresh vegetables, fruits, legumes (beans, peas and lentils), nuts, seeds, and healthy virgin oils.
3. Favor some fermented foods: foods with friendly bacteria may be a delicious way to sequester cholesterol such as yogurt, kefir, or fermented vegetables like sauerkraut. Interestingly, plant foods provide the “prebiotic” soluble fiber that feeds your good gut bacteria and ultimately, steps up cholesterol removal.
4. Decide to dance: zumba is just what this nutritionist ordered to boost your “Happy” (H=HDLs) cholesterol while lowering your “Lousy” (L=LDLs) cholesterol by escorting it out of your body. So, replace “hate to exercise” with “love to dance” and your HDLs will be jumping for joy!
Savor this delicious MyFoodMyHealth recipe designed with your cholesterol in mind! Try this recipe for Vospapur (Armenian Red Lentil Soup with Dried Apricots, Cumin Seed, and Thyme).
Learn more about Kathie
Learn more about Kathie's My Foundation Diet
Recommended Video: Cooking Hard Boiled Eggs
Included in the new Resources section of the enhanced meal planner are more than 20 informative videos designed to show subscribers how fun, easy, and rewarding it can be to cook and share delicious meals that support your health. For a sampling, learn how to cook the perfect hard boiled egg by watching the chef Myra Kornfeld's video.
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