Ingredients:

-1 tablespoon olive oil
-1½ teaspoons minced garlic
-1 cup minced onion
-1 tablespoon curry powder
-1 teaspoon ground turmeric
-1 teaspoon fresh grated ginger
-1 fresh medium jalapeno pepper, seeded and minced
-1 cup dried lentils, washed
-1 medium sweet potato, peeled and diced
-2 tomatoes, chopped, including juice
-4 cups vegetable stock
-1 teaspoon salt
-Salt and freshly ground pepper to taste
-¼ cup fresh cilantro, chopped fine
-1 small avocado, sliced in 8 slices

Directions:

1. Heat olive oil in large, heavy saucepan over medium-high heat. Add garlic, onion, curry powder, turmeric, ginger and jalapeno and saute for about 4 minutes until onions have softened.
2. Add the lentils, sweet potatoes, tomatoes, stock and salt. Bring to boil. Reduce heat to medium; cover loosely and simmer until the lentils are tender, about 30 minutes.
3. Just before serving add cilantro and season with salt and pepper to taste. Serve warm with avocado slices and Cardamom Brown Rice.

Cook’s Note: Lentils can be made up to two days in advance. Refrigerate until needed. Warm in microwave.

Photo credit: Flickr user avlxyz

While no medical cure for Irritable Bowel Syndrome (IBS) has been discovered, a diet that reduces pain from inflammation and bloating can be an important management technique for IBS sufferers.

IBS is one of the most commonly diagnosed disorders, with as many as one in five Americans suffering from its symptoms, which include chronic abdominal pain, bloating, diarrhea and constipation. Nutrition experts and medical doctors both agree that certain foods may alleviate much of the pain associated with IBS. However, there is a lot of controversy as to whether yogurt can help alleviate pain associated with IBS.

Can yogurt help alleviate pain associated with IBS?

Yogurt is a probiotic, a food containing live microorganisms that can benefit health, and is rich in the bacteria “Lactobacillus”, which may ease IBS symptoms. According to the Mayo Clinic, some research has shown that probiotics like yogurt can decrease gas, pain and bloating associated with IBS, and may also help with diarrhea and constipation.

Research is difficult because there are many strains of probiotics, and preparations and doses vary. Lactobacilli alone apparently don’t relieve IBS symptoms, but certain combination products help. Bifid bacteria, another kind of intestinal flora, may also be effective.

In yogurt the process of growth from milk into yogurt involves the conversion of lactose into lactic acid by fermentation. Lactic acid helps digest lactose. In other words, yoghurt provides the enzyme needed to digest milk products, which are often trigger foods for IBS pain. Fermentation not only preserves nutrients, it breaks them down into more easily digestible forms. Milk is difficult for many people to digest. Lactobacilli (a type of bacteria present in fermented dairy products and many other types of ferments) transform lactose, the milk sugar that so many humans cannot tolerate, into easier-to-digest lactic acid.

Conclusion: New studies, including some financed by DANONE yogurt, show that probiotic bacteria can help alleviate pain associated with IBS. Fermented foods, such as yogurt and sauerkraut are known to contain these beneficial bacteria. Therefore, IBS sufferers, even those sensitive to dairy products, should try eating a small amount of yogurt to see if it reduces intestinal bloating, gas and pain. However, it is important to make sure the yogurt contains the probiotics it claims and does not contain added sugars.

Grounded in our own reality-based lives of work, home and kids who need chauffeuring we are grateful for the stove top. But we still hunt and gather. And just like those early cooks who had to do with whatever they could find, we have to be flexible and adaptive in order to get a meal on the table without resorting to take-out. We search for what we have on hand and enhance it with what looks fresh and delicious at the grocery or farm market. Here’s where having a well-stocked pantry and a keen mind can relieve mealtime boredom and facilitate day to day cooking.

The idea of creating a meal around what you find in your larder isn’t exactly new. Early man started with a cooking pot, some bones, water, and whatever beans and vegetables could be foraged. Beans were so important to early diets that they were one of the first important foods to be cultivated. Today, in our grocery store-oriented society, beans are the overlooked jewels of the vegetable world. They sell at rock-bottom prices and are one of the best protein buys around. Combined with whichever vegetables you happen to have on hand or that look most appetizing at the store, you can create a sumptuous meal. (See our Featured Menu).

Although we often prefer to start with dry beans, we have come to rely on the ease and convenience of good quality canned beans for a quick, nutritious and delicious meal. We also rely on more civilized flavor-enhancing techniques like sautéing the garlic and vegetables to bring out their unique character. But our modern day bean soups use the same simple recipe as early civilization: a pot, beans, vegetables, and liquid and seasonings (you can throw in a bone or two, if you want).

1. Sauté minced garlic and diced vegetables for 10 minutes.
2. Add cooked beans, liquid, and seasonings.
3. Simmer until tender and adjust seasonings to taste.
4. To serve, garnish with fresh herbs, scallions, grated cheese, or sprouts.

Some of our favorite bean/vegetable combinations include:

• White beans, onions, (garlic optional) zucchini, thyme and oregano.
• Black bean, garlic, onions, carrots, celery, cumin, coriander, fresh cilantro.
• Lentils, onions, (garlic optional) spinach, butternut squash, curry, coriander.
• Red Beans, okra, onions, green peppers, (garlic optional), bay leaf, thyme, chili powder, basil, cloves.

So try a little hunting and gathering for your next meal and relish this time honored way of preparing food with family and friends.

Source: Flickr user barockschloss

Ingredients:

1 tablespoons olive oil
2 teaspoons minced garlic
1 cup chopped onion
1 cup chopped green pepper
1 tablespoon ground cumin
1-2 teaspoons allspice
1 15 ounce can pumpkin purée
1 can coconut milk (about 13.5 ounces)
2 cups low sodium vegetable broth*
1 15.5 ounce can black beans, drained and rinsed
3 tablespoons molasses
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
Pinch of cayenne
Salt and freshly ground black pepper

Directions:

1. Heat olive oil in a heavy medium saucepan (3 – 4 quarts) over medium-high heat. Add garlic and onion and sauté for 5 minutes. Add green pepper and sauté for 5 minutes more over medium heat until vegetables are soft.
2. Turn heat to high and add cumin and allspice. Stir continuously for 1 minute.
3. Add pumpkin purée, coconut milk, chicken broth, black beans, and molasses and stir to combine. Bring to a boil and reduce heat; cover pan and simmer for 30 minutes. Add lime juice, cilantro, cayenne, salt, and pepper to taste. Serve hot.

Cook’s Note:
Soup can be made ahead and stored in refrigerator for up to three days a tightly-sealed container. Leftovers can be stored in refrigerator for up to three days. Rewarm over medium-high heat. .

*You can use chicken broth for a non-vegetarian soup.

We see quinoa recipes everywhere: in food magazines, cookbooks, and on diet “yes” food lists. Quinoa is a dietician’s dream. A third of a cup of dry quinoa has 160 calories, 3 grams of fiber, 6 grams of protein, and 20% of the daily requirement for iron and phosphorus.

We decided to give Quinoa try. After searching for a recipe that could become part of a weekly repertoire, we adapted the following recipe from the Moosewood Restaurant Low Fat Favorites cookbook. It is delicious with grilled meats, poultry, and seafood. It also works in a green salad with roasted chicken and cheddar cheese. Serves 6 as a side dish

Ingredients:

2/3 cup quinoa
2 cups water
1 teaspoon olive oil
4 teaspoons fresh lime juice
½ teaspoon ground cumin
½ teaspoon ground coriander
2 tablespoons finely chopped fresh cilantro
2 tablespoons scallions
1½ cups cooked black beans (15-ounce can, drained)
1 cup diced tomatoes
1 cup diced roasted red pepper
1 tablespoon fresh green chilies
Salt and freshly ground pepper to taste

Directions:

1. Put the quinoa in a sieve and rinse well under cool running water. Bring water to a boil in a medium sauce pan, add quinoa, cover, and simmer on low heat for 10-15 minutes, or until all of the water is absorbed and quinoa is tender. Allow to cool for 15 minutes.
2. In a large bowl, combine the oil, lime juice, spices, cilantro, and scallions. Stir in the beans, tomatoes, red peppers, and chilies. Add the cooled quinoa, salt and pepper to taste, and combine thoroughly. Refrigerate until ready to serve.

Ever since Elizabeth Hasselbeck’s best-selling book The G-Free Diet: A Gluten Survival Guide (Center Street, 2009) hit bookstores, there has been an uptick of articles about gluten and going “gluten-free.” Such articles as: “Does gluten deserve its bum rap?” (Washington Post, October 27, 2009) and “Nutrition-conscious are drawn to gluten-free diet” (Orlando Sentinel, September 29, 2009) discuss the health benefits and costs of a gluten-free diet. Many statements have been made in the media about the gluten-free diet, and this Health Fact Check will examine three.

1.  In the video, “Gluten-Free Craze” by Consumer Reports,  it is stated that gluten-free products have nutritional deficiencies.

Do gluten-free products have nutritional deficiencies?

Vegetables, fruits, beans, nuts, seeds, wild fish, lean meats, brown rice, and quinoa all are naturally gluten-free and are nutritionally superior to gluten-containing processed foods such as bread, cakes, pastries, cereals, and pretzels. Most of the gluten consumed in this country is enriched wheat flour, meaning that the B vitamins (B1, B2, Niacin, and Folic Acid), iron, and often fiber have been added back in after the milling process removes them. The gluten-free flours amaranth, buckwheat, millet, and Teff, contain B vitamin levels comparable to whole wheat flour.

Answer? No.

Gluten is not an essential nutrient. Therefore, replacing the gluten in your diet with whole foods such as vegetables, fruits, beans, nuts, seeds, wild fish, and whole, gluten-free grains will result in a more nutritious diet. Processed baked goods of any kind, with gluten or gluten-free, are less nutritious than whole foods and should not be the foundation for any healthy diet.

2.  In the Harvard Medical School Health Letter publication from June, 2009, it states that gluten-free diets can end up lacking essential nutrients, including fiber.

Do gluten-free products lack fiber?

Many vegetables, fruits, beans, nuts and gluten-free grains have more fiber per serving size than wheat bread:

½ cup cooked lentils= 16 grams fiber
1 cup berries= 8 grams of fiber
1 cup broccoli=5 grams of fiber
1 cup cooked oats= 4 grams 0f fiber
¼ cup almonds= 4 grams of fiber
1 slice wheat bread= 3 grams of fiber
1 slice white bread= 1 gram of fiber

If you examine fiber content based on a cup of flour, whole wheat is still not first in its class; in fact, it isn’t even in the top three:

Answer: No.

Many gluten-free whole foods and flours contain more fiber per serving or per cup than foods containing gluten and wheat or white flour.

3.  In the British Journal of Nutrition, October, 2009 publication, a recent small study with 10 people consuming a gluten-free diet concluded that populations of beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, decreased, while counts for Enterobacteriaceae and Escherichia coli increased. The press release from the study was picked up by many news sources, including healthnews.com, foodconsumer.com, celiac.com, and PubMed, from the National Institute of Health.

Does a gluten-free diet lead to poor gut health?

The only published research that supports this claim is from the small study of ten people conducted in Spain that examined the effects of a gluten-free diet on the composition and immune function of gut microflora. (De Palma, G., Nadal, I., Collado, M., Sanz Y. (2009). “Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects.” British Journal of Nutrition

Spanish researchers analyzed the gut microflora of ten healthy subjects with an average age of 30 assigned to consume a gluten-free diet (GFD) for one month. Analysis of the participants’ feces showed that populations of healthy gut bacteria decreased following the gluten-free diet, while populations of unhealthy bacteria increased. No significant differences in dietary intake were found before and after the GFD except for significant reductions in polysaccharides. Detailed food diary entries were not part of the published study, so it is unclear why the subjects ate fewer polysaccharides (found in fruits and vegetables) on the gluten-free diet.

Polysaccharides are complex carbohydrates containing starch, cellulose, and pectin, a soluble dietary fiber present in all fruits and vegetables. It has the potential to lower serum cholesterol, improve insulin resistance, and regulate and protect the gastrointestinal tract. Dietary sources of polysaccharides include beans, citrus fruits, apples, bananas, beets, cabbage, and carrots.

The gastrointestinal health benefits of soluble dietary fiber is well-established and accepted within the medical and health community, including the Food and Drug Administration, the Mayo Clinic, and numerous published studies in food science and nutrition journals. Fiber increases the bulk of the feces, speeds the transit of bowel contents, and is said to protect the body from the effects of cancer-producing substances contained in some foods. A recent study has shown that a fragment released from pectin, found in all fruits and vegetables, binds to and is believed to inhibit galectin 3 (Gal3), a protein that plays a role in all stages of cancer progression.(Gunning et al. “Recognition of galectan components of pectin by galectin-3.” The FASEB Journal, October 2008; DOI: 10.1096/fj.08-106617)

Answer: Firmly Inconclusive.

It is not surprising that the beneficial gut bacteria decreased in the Spanish study when the dietary intake of polysaccharides was significantly reduced. The study does not prove that a gluten-free diet leads to poor gut health, only that a significant reduction in polysaccharides, plus a change to a gluten-free diet, changes the composition of gut bacteria. More research is necessary to determine if gluten or dietary polysaccharides affect gut health.

Ingredients:

2 tablespoons olive oil
4 cloves garlic, minced
1 cup chopped onion
½ cup chopped green pepper
½ cup chopped red pepper
½ cup minced celery
½ cup diced carrots
1 tablespoon sugar

3 cups dried lentils, rinsed
7 cups stock (vegetable or chicken)
2 teaspoons salt

1½ cups diced canned tomatoes
2 tablespoons dry red wine
2 tablespoons lemon juice

1 teaspoon dried basil
1 teaspoon dried oregano
2 bay leaves
1 teaspoon fresh ground pepper
¼ cup fresh parsley, minced

Directions:

1. In a large stockpot, heat olive oil over medium–high heat. Add garlic and onion and sauté for 5 minutes. Add green and red pepper, celery, and carrots. Sauté for 5 more minutes over medium heat.
2. Turn heat to high and add sugar. Stir continuously for 2 minutes. Transfer to bowl and set aside.
3. In same stockpot, add lentils, stock, and salt and bring to boil. Reduce heat and simmer, covered for 1 hour.
4. Uncover and add vegetables, tomatoes, wine, lemon juice, and spices. Bring to boil and then continue to simmer covered, over low heat for 30 minutes. Season with salt and pepper. Serve warm.

Soup can be prepared up to two days in advance. Keep refrigerated until ready to use. Warm over medium–high heat.

Ultimate Food Test

1. When was the last time you sat down to a special home–cooked meal with your family just because you wanted to?
2. Do you believe that some of your first and strongest memories are of food?
3. Do you believe the food you serve your family accurately represents your values?
4. Do you eat for reasons other than to satisfy hunger?

If you answered “longtime,” “longtime,” “yes,” “no,” and “yes,” you are part of the collective eating disorder in North America. We spend over 4 billion dollars per year on trying to lose weight and avoid food when instead we should focus our energy on learning to enjoy food. We spend millions of dollars developing foods lower in carbohydrates, fat, and sugar so that people can eat just as much, when instead we should learn to eat to satisfy hunger.

We are a species that has evolved to survive starvation, not to resist abundance. Therefore, our body stores excess calories as fat. Our ancestors ate lean animal meat, wild fruits and vegetables, and ate very little sugar or starchy carbohydrates. By contrast, our modern diet is increasingly based on processed foods and on calorie–rich, nutrient–poor refined carbohydrates. Our ancestors ate when food was available. Today, food is everywhere and at such low relative cost that as a nation we can afford to eat too much.

Why are we fat? We eat too many calories and too few fresh foods. We eat when we are not hungry, and we don’t stop eating when we are full. We graze unconsciously all day on refined and processed foods and eat our meals on the go. And most damaging, family mealtime has been crowded out by the demands of daily routines and busy schedules. The result is unstructured days and undisciplined appetites.

What do all National Merit Scholars from the past 20 years have in common?

A recent survey revealed that without exception, the only common trait among all the National Merit Scholars was that they came from families who ate together three or more nights a week. The benefits of family mealtime should not be underestimated. Eating with your children can have a positive effect upon their academic, physical, social, and psychological development.

Mealtimes are one of our oldest rituals. Eating meals together influences development of family communication and traditions and strengthens family bonds. Moreover, it influences character and social development and nutritional intake for the whole family. Children who eat with their parents do better in school and have fewer behavior problems. Teenagers are less apt to use alcohol and drugs. In addition, home–cooked meals usually contain less fat, sugar, and salt and cost less than food prepared outside the home.

How can you make family mealtime happen for your busy family?

Our most basic how–to system for meal planning, whether a simple, everyday meal or a multi–course dinner party, has two main parts: planning and preparation.

Planning and preparation are crucial to a balanced diet. Would you compete in an athletic competition without practicing? Would you take a test at school without studying? Do you think that home–cooked food is effortless? Eating good home cooked food requires a little effort, just like most other rewarding things in life. But preparing meals doesn’t need to consume us. Fresh, high–quality foods lend themselves to simple, quick preparations.

What are our top meal planning strategies?

1. Make family mealtime a priority. Choose a meal that will fit everyone‘s schedule. It can be a weekday dinner or Sunday brunch. Communicate the day and time to all family members. Some families may want to write it on the kitchen calendar. If you are too busy for a family meal, you may be too busy.
2. Set aside 20 minutes on the weekend to plan your weekday meals. Write down menus. Make a shopping list. Decide what days you can shop. Double recipes and freeze leftovers for another meal.
3. Simplify the shopping process. The average supermarket has over 35,000 items, and all that choice creates stress. After stocking your pantry with the basics, spend most of your time on the outside aisles where you will find food in its original form—fruits, vegetables, meat, poultry, seafood, and dairy. Find a few favorite high–quality convenience foods and bypass the thousands of refined and processed foods filled with simple carbohydrates, high fructose corn syrup, salt, and chemical preservatives.
4. Buy better quality cuts of meats and poultry. Tenderloins and boneless cuts are easy to prepare and cook, delicious to eat, and make an impressive presentation.
5. Master basic cooking techniques that simplify food preparation. Roasting, grilling, sautéing, and simmering all lend themselves to easy quick meals in less than 30 minutes.

Source: Flikr user hans

Nutrition studies have shown that asparagus is a low-calorie source of folate and potassium. Its stalks are also high in antioxidant and asparagus provides an amazing amount of nutrients notes an article in Reader’s Digest.

Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium”

Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant women, since it protects against neural tube defects in babies. Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body’s connective tissues.

We hope you enjoy this healthy and easy to make dish.  (Serves 10)

Ingredients:

4 pounds medium asparagus, trimmed
2 tablespoons extra virgin olive oil
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
1 cup feta cheese, crumbled (you can use plain or flavored feta)

Directions:

1. Preheat grill to 425°F. Spray with olive oil.
2. Toss asparagus with oil, salt, and pepper. Place on grill, perpendicular to grates, in a single layer. Roast, turning every 3 minutes, until asparagus is just tender when pierced with a fork, about 10 minutes.
3. Serve asparagus sprinkled with cheese.

Source

One of the five foods that Li told Dr Oz can prevent cancer from growing inside of you was artichokes. Here is one of our artichoke dishes, we hope you enjoy and make sure to send us your feedback at the bottom of the article. This recipe serves 4.

Ingredients

• 4 tablespoons olive oil
• 1 pound large shrimp, shelled and de-veined
• 2 shallots, minced
• 4 garlic cloves, minced
• ¼ cup dry white wine
• 1 14-ounce can of artichoke hearts, drained, rinsed, and quartered
• ¼ cup fresh lemon juice
• 1 teaspoon dried thyme
• Salt and freshly ground pepper to taste
• 2 tablespoons chopped fresh parsley

Directions

1. Heat olive oil in a heavy, large skillet over medium-high heat. Add the shrimp and sauté until pink on both sides. Remove shrimp from pan.
2. Add shallots and garlic to the pan and sauté over low heat until soft, about 3-4 minutes.
3. Turn off heat and add wine. Turn on heat to medium-high; stir to deglaze pan and cook until almost evaporated. Add artichokes, lemon juice, and thyme and bring to a boil. Add shrimp back to pan and cook until heated through, 1-2 minutes.
4. Remove from heat. Season with salt and pepper, sprinkle with parsley, and serve immediately.