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Monday, January 30th, 2012
Seems like every product on supermarket shelves now claims to have added “probiotics” – but not all these foods are created equal! Eating fermented foods, especially yogurt and kefir, is really the best way to add probiotics to your diet because these are whole foods (as opposed to snack foods or supplements) that also contain beneficial nutrients, like calcium and protein for example. Here is a little more info, as well as my favorite probiotic-containing foods.
What are probiotics?
Probiotics are live microorganisms added to food and supplements. When you see the phrase “contains live and active cultures” on a container of yogurt, kefir, or other fermented product, you know there are probiotics – or “good bacteria” present.
Why are probiotics good?
People have been eating yogurt, kefir, and other fermented foods for hundreds of years, and many studies have shown health benefits such as improved digestion, reduced inflammation, enhanced immunity, and increased absorption of nutrients (because of improved digestion). Eating yogurt or kefir on a regular basis may lead to improved health.
Who should be eating probiotics?
Everyone, but especially people who suffer from allergies, asthma, constipation, irritable bowel syndrome, lactose intolerance, or yeast infections. Of course it’s important to ask the advice of your doctor or dietitian before adding fermented foods to your diet if you have lactose intolerance, dairy sensitivities, or other chronic health problems.
What are the best sources of probiotics?
Fermented foods are best. Yogurt and kefir (the plain varieties, which have no added sugar and thus no “empty calories”), as well as buttermilk, sourdough bread, sauerkraut, pickles, kim chi, sour cream, injera (the Ethiopian pancake-style bread) and kombucha (fermented tea).
Which yogurts and kefirs are best?
My favorite brand of kefir is Lifeway, because they offer a huge variety of products and their organic version is made with milk from grass-fed cows. Their kefirs are also lower in sugar than other brands and much lower in sugar than many yogurts. As for yogurts, I have many favorites, but am especially loyal to Stonyfield, Clover Organic (on the West coast), and Brown Cow. My recommendation is to look for an organic yogurt or kefir that is low in sugar and comes from humanely treated cows.
What do you do with kefir?
Kefir is a fermented milk drink that tastes like yogurt, but is thinner (drinkable) and almost a little bit bubbly. I like to drink it just on it’s own, but it’s also great poured over fruit or cereal, added to smoothies, creamy soups or mashed potatoes, or in baked goods – you can use it anywhere you’d as you would buttermilk. If you’re new to kefir, try a flavored version (strawberry, blueberry, and peach are delicious!) as a snack or a creamy dessert!
Friday, January 27th, 2012
We always hear that we should eat more leafy greens, but preparing them in the same old ways can get boring fast. Here are some incredibly tasty ways to work more greens into your diet. My guess is you’ll love these dishes so much, you won’t even realize you’re doing your health a favor!
1. Turn greens into pesto. In a food processor or blender, whirl together a few big handfuls of any leafy green (really – any green you like) with some lemon juice, garlic, salt, olive oil, and nuts. You’ve got pesto! Spread this on sandwiches or wraps; mix it with vinegar or yogurt/mayonnaise for a salad dressing or dip; or add broth or water and use for a pasta sauce or salad dressing.
2. Add greens to soup. Most soups taste even better when you had a few cups of chopped greens at the end. Spinach, kale, chard, arugula, even baby lettuces wilt nicely in just a few minutes and add great texture and flavor, as well as a nutritional boost.
3. Add greens to pasta or grain salads. Pasta and rice salads often have too many noodles and not enough flavor. Next time you make one, chop a few different kinds of greens (again, any kind – but make one a flavorful herb like mint, basil, or arugula) and toss them in. You’ll get just the added crunch and taste you need to wow your crowd.
4. Make lasagna or enchiladas with greens. Saute a huge amount of chopped greens with some chopped onions and garlic until they’re very cooked down. Let cool and mix with cottage or ricotta cheese and a couple eggs and use this as lasagna filling. The more greens you add, the healthier your lasagna will be – but you’ll still be enjoying gooey, cheesy pasta!
Don’t forget to vote for my Peanut Butter Pancakes with Chocolate Yogurt Cream! Vote here and be entered to win a $100 prize pack from Stonyfield and Peanut Butter & Co. – plus receive a $1 off coupon from both companies!
Wednesday, January 18th, 2012
Before you polish off that next handful of cheese-flavored Goldfish, Chex Mix, or Doritos, you may want to take a closer look at the ingredients list. See anything like “autolyzed yeast,” “hydrolyzed soy protein,” or “glutamate?” If so, the product contains an MSG-equivalent. These additives are not labeled as monosodium glutamate (true MSG), but they are essentially the same thing.
Are these additives bad?
Depends on who you ask. The FDA, World Health Organization, and Food & Agriculture Organization of the United Nations concluded many years ago that MSG and other synthetically produced glutamates are not harmful. Yet some scientists insist that glutamates do have negative effects on health, and should be avoided.
Why do food companies add MSG?
Its a flavor booster, especially for cheese and ranch flavored products. It provides the super intense, salty, “umami” flavor that makes our snack foods highly tasty.
What kinds of foods have MSG or its equivalents?
Too many to list, really. Many packaged salty snack foods, chicken and vegetable broths, sauces and flavorings, some low-fat yogurts, even some canned tuna. You can bet that any cheese or ranch-flavored snack product probably has hydrolyzed soy protein or autolyzed yeast, or both.
Should I avoid foods with glutamates?
This is a good time to recall two of Michael Pollan’s recommendations in his book Food Rules:
1. Eat mostly plants, not food that was made in a plant.
2. You can eat whatever you want, as long as you make it yourself. (The idea here is how often would you expend the time and energy to make your own French fries, cream puffs, or Goldfish crackers from scratch? Not very often. But on that note, check out this cool homemade Goldfish cracker recipe).
Another way to put it: as long as most of the foods you eat are whole foods – veggies, fruits, whole grains, beans, nuts, sustainably-raised meats and fish, organic dairy – you don’t need to worry about eating the occasional glutamate-containing processed food (unless you notice it gives you unpleasant symptoms).
Friday, January 6th, 2012
You need a well-stocked pantry in order to quickly whip up a healthy meal on a busy weeknight. But having some staple items on-hand in the fridge and freezer is just as important. Exactly what you choose to stock up on will of course vary depending on your food tastes and favorite meals, but here are the items I almost always have around.
In the fridge:
- 1 kind of fresh herb (basil, parsley, cilantro)
- 1-2 fresh veggies (1 is usually salad greens – salads are the quickest meal!)
- 1-2 fresh fruits
- eggs
- butter
- a soft cheese (for salads) and a hard cheese (for melting or boosting flavor in cooked dishes)
- light mayonnaise (for dips, creamy dressings, and salmon/tuna/egg salad)
- Dijon mustard
- low-fat milk (not just for cereal & coffee, but also baking, sauces, soups, dressings)
- plain yogurt (topping for chili/soup/Mexican dishes, add to dips/dressings, use in sweet dishes & baked goods)
- 1 kind of salad dressing (if you don’t like to make your own)
- hummus or other store-bought dip/spread (for sandwiches, wraps, veggie-dipping, salad topping)
In the freezer:
- whole wheat bread, pita, or tortillas
- 1 kind of meat (ground beef or turkey, chicken breasts or thighs, chicken sausages)
- pesto (in small plastic containers)
- veggie burgers (Gardenburgers or Dr. Praeger’s are my favorites)
- frozen spinach (mix into pasta, sauces, omelets, lasagna, meat dishes, put on pizza)
- frozen corn (for salad toppings, tostadas, tacos, pasta
- frozen peas (add to sauces, pastas, blend into a spread or soup)
- 1-2 kinds of frozen fruit (smoothies, sauces, thaw & blend into salad dressing or oatmeal)
- 1 frozen pizza for “emergencies” (add thawed & drained spinach and corn)
These, combined with some pantry staples, will give you the tools you need to be a quick & able chef!
Monday, November 28th, 2011
I frequently get reader requests for the nutrition information for my recipes. While I love to make my readers happy (!!), I purposely don’t provide this information on my blog, because I don’t feel that calorie counting or tallying up nutrients in a mathematical way is “eating made easy.” I do believe it’s important to know what and how much you’re eating, especially if you’re trying to lose weight, but this is my preferred method of achieving that.
Here are answers to some of the questions I’ve gotten from readers….
Why don’t you provide calorie information for your recipes?
Because counting calories, fat, carbs, protein, etc. takes away the joy of eating for me, and for most people I know. Eating habits have to be pleasurable in order to last.
How can I maintain a healthy weight without calorie counting?
It’s essential to have an sense of how much you’re taking in and burning off if you’re gaining or unable to lose weight. If you have don’t know much about nutrition, I recommend starting off with a system like Weight Watchers, which teaches you about the nutritional value of foods by using a Points system. After you see results and learn some nutrition basics, you’ll be able to maintain weight more easily without counting anything.
How do you maintain YOUR weight?
On most days, I eat tons of vegetables and fruits, and less of everything else. I don’t view this as a chore, but a pleasure. Of course I love ice cream, chips, and margaritas as much as the next person, but I also love “healthy” foods, so I focus on those with other stuff lightly sprinkled in.
What do you do when you notice you’re gaining weight?
Usually, I can quickly figure out why I’ve gained a few pounds (haven’t been exercising, have a Costco-sized box of Cheez-its on my counter, etc). When I need a nutritional kick in the pants, I just aim to replace some of what I’m currently eating with vegetables and fruits. I also watch my dessert and white bread intake – which tend to be the biggest culprits for me personally – and try to boost my physical activity.
Are there any “diets” you recommend?
I frequently refer people to Weight Watchers, but I don’t consider this a diet – it’s more of a user-friendly training program to learn about healthy eating. Besides that, not really. Any “diet” that’s heavily restrictive or suggests eliminating certain food groups may help you lose weight, but the diet (and the weight loss) won’t last because it’s not practical.
Friday, November 18th, 2011
Maybe you’ve seen “high oleic oil” in an ingredients list on a package of your food lately. But what exactly is it and is it healthy or unhealthy? Here are some quick facts about high oleic (canola, sunflower, corn) oil:
What is “high oleic” oil?
High oleic oil is any oil that is high in monounsaturated fats. Olive and canola oil are naturally high in monounsaturated fat, but they are also high in polyunsaturated fats which mean they are not very shelf-stable. In recent years, scientists have developed sunflower (and other) oils that are bred to be high in monounsaturated fats and low in polyunsaturated fats so they can be used in products that need to be shelf-stable.
Why do food companies use high oleic oil?
In the past, food companies used hydrogenated oils (trans fats) to keep food shelf-stable and preserve flavor. When companies had to stop using trans fats, they switched to high oleic oils or palm kernel oil to make their food last longer for customers. These oils are often used in packaged baked goods (packaged cakes, cookies, etc), as spray coating for cereal, crackers and dried fruit; and in non-dairy creamers as well as many types of frying.
Is it healthy?
As far as we know, yes. High oleic oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The large amount of monounsaturated fat in high oleic oil has been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind). When LDL cholesterol goes down, so do the risks of heart disease, heart attacks, and stroke.
Should I buy foods made with high oleic oil?
Only packaged, processed foods will contain these oils. It’s best not to rely too heavily on these types of products anyway, and to focus on eating mostly whole foods. But if you’re going to buy packaged, processed food sometimes, then yes, look for the term “high oleic sunflower (or other) oil” in the ingredients list. This is a much better option, as far as we know, than trans (hydrogenated oil) and saturated fats.
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Lately, eating has become downright hard. So many questions about what to eat, when to eat, where to eat, how to cook, where to shop and what to buy. Eating Made Easy is your safe haven for good, solid nutrition information, as well as practical ideas to make healthy eating easier. -
