Tuesday, December 21, 2010

Healthy Holiday Foods of the Season Recipes

As seen on Channel 7 KMGH
December 21, 2010

Pomegranate Granita
1 cup pure pomegranate juice
1 cup orange juice
¼ cup sugar, or more to taste
Juice of 1 lime

In a large bowl, combine the 2 juices and season with sugar, to taste. Pour into a 9 by 13-inch baking dish. Carefully place in freezer. Every 30 minutes, remove the dish from the freezer, scrape the ice crystals from the side and bottom of the pan, and return to the freezer. Process will take about 2 hours. When the granita has the texture of soft snow, move to a container and store in the freezer. Fluff and scrape with a fork before serving. Spoon granita into chilled glasses. Serve immediately.

Pear Pomegranate Salad with Orange Vinaigrette
1/4 cup extra virgin olive oil
2 tablespoons orange juice
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly grated orange peel
pinch cinnamon

8 cups mixed greens
1 ripe, firm pear, cored and sliced thin
1 cup pecans, toasted
1 cup pomegranate seeds (arils)

To make the dressing, place all ingredients into a glass jar and shake well. Toss all salad ingredients together in a large bowl. Pour dressing over and toss again. Serve immediately.

Cranberry Salsa Dip with Cream Cheese
(Adapted from www.whatscooking.net)

1 ½ cups fresh cranberries, rinsed and drained
2 T minced green onions
1 small jalapeno chili peppers cored, seeded and minced
1/4 cup granulated sugar
1/4 cup fresh cilantro leaves, minced
1 tablespoons finely-grated fresh ginger
1 tablespoon lime juice
1 (8-ounce) package low-fat cream cheese

Rinse and drain cranberries. Place in a food processor; pulse until finely chopped but not mushy.
Mix cranberries with green onions, jalapeno peppers, sugar, cilantro leaves, ginger, and lemon juice. Cover with plastic wrap and refrigerate at least 4 hours so flavors develop (salsa will be too sharp and tart to begin with).
On a serving plate, place cream cheese; cover with the dip. Serve with crackers.

Cranberry Chutney
1 (12-oz) bag fresh or frozen cranberries
1 (6-oz) jar prepared horseradish, including juice, or 1/4 cup firmly packed finely grated peeled fresh horseradish
1 cup golden raisins
2/3 cup sugar
1/3 cup water

Bring cranberries, horseradish, raisins, sugar, and water to a simmer in a 3-quart heavy saucepan over moderate heat, stirring with a wooden spoon until sugar is dissolved. Simmer, uncovered, stirring and mashing berries frequently with spoon, until berries break down, 5 to 10 minutes.
Serve sauce warm or at room temperature. Makes about 2 cups

Hot Chocolate
(Adapted from Cooking Light)

8 cups 2% reduced-fat milk
3/4 cup packed dark brown sugar
1/3 cup unsweetened cocoa
1 teaspoon vanilla extract
1/8 teaspoon ground nutmeg
3 ounces semisweet chocolate, finely chopped

Combine milk, brown sugar, cocoa, vanilla, nutmeg, and semisweet chocolate in a large saucepan over medium-low heat. Cook 25 minutes or until chocolate melts and mixture is smooth, stirring occasionally.
12 servings (serving size: 3/4 cup hot chocolate)

Glühwein: Hot Spiced Wine
1 bottle of dry red wine
1 orange sliced into halves
20 whole cloves
2 cinnamon sticks
6 Tbsp. sugar

Zest one of the orange halves and set aside the orange zest. Take the other half of the orange and pierce the rind with all 20 clove pieces. Combine wine orange zest, orange half with cloves, cinnamon sticks, and sugar in a large, heavy bottom saucepan. Heat over low heat until mixture becomes hot, Do NOT boil. Pour into cups or mugs and dust with nutmeg for aroma and extra flavor.

Sunday, July 25, 2010

Flavor Boosters

Peppery Dijon Parsley Rub for Beef Filet
From Chef Dave Zino, National Cattlemen’s Beef Association

¼ cup chopped fresh parsley
2 Tablespoons Dijon-style mustard
1 Tablespoon cracked mixed peppercorns or cracked black pepper
2 large garlic cloves, minced
1 teaspoons salt

Combine all ingredients in a small bowl. Makes about ¼ cup

Grilled Tuna with California Golden Raisin Chutney
Adapted from californiaraisins.org

Spicy, tangy raisin chutney -- a natural with fish and other meats, too.

1/2 c. sugar
1/2 c. water
2 T. white distilled vinegar
1-1/2 tsp. ground red pepper
1/4 tsp. ground turmeric
1/4 tsp. ground cloves
1 piece (2-inch) cinnamon stick
1-1/2 c. California golden raisins
12 or 14 black peppercorns
1 piece (1-inch) julienne fresh gingerroot
6 boneless, skinless tuna fillets (6 ounces each)

In 1-quart nonreactive saucepan, bring sugar, water and vinegar to boil over medium-high heat. Add red pepper, turmeric, cloves, cinnamon stick, peppercorns and ginger. Reduce heat to low. Cover and cook 5 minutes to blend flavors. Add raisins and continue cooking on low 8 to 10 minutes or until most of the liquid evaporates. Remove from heat and set aside.

Preheat grill or broiler. Grill or broil tuna fillets for 3 to 4 minutes on each side (145°F). Transfer tuna to serving platter; spoon about 2 tablespoons chutney over each fillet. Serve immediately.

Nutrition Information (per serving)
Calories 470(4% from fat); Total Fat 2g (sat 0.5g, mono 0.5g, poly 1g); Cholesterol 80mg; Protein 39g; Carbohydrates 73g; Fiber 3g; Iron 4mg; Sodium 80mg; Calcium 68mg

Tomato Soup with Arugula Pesto
Adapted from epicurious.com

10 medium or 4 very large ripe tomatoes (about 4 pounds), cored
1/4 cup olive oil
2 shallots, coarsely chopped
2 cloves garlic, chopped
1 (28-ounce) can fire-roasted crushed tomatoes
1 tablespoon kosher salt
1/8 teaspoon sugar
1/4 to 1/2 cup half & half cream
1/4 cup good-quality vodka (optional)

Arugula Pesto
1/2 cup pine nuts
5 ounces baby arugula
2 cloves garlic, coarsely chopped
1/2 teaspoon kosher salt
1 tablespoon freshly squeezed lemon juice (about 1/2 medium lemon)
3/4 cup extra-virgin olive oil
1/2 cup freshly grated Parmesan cheese

To Make the Soup: Preheat the oven to 400°F. Set the cored tomatoes on a rimmed baking sheet. Drizzle with 2 tablespoons of the olive oil and roast them until they look wrinkly, about 30 minutes; set aside. While the tomatoes cool, heat the remaining 2 tablespoons olive oil in a small sauté pan. Add the shallots and 2 cloves chopped garlic and sauté over medium-low heat until they turn golden brown and caramelized, 15 to 20 minutes; set aside.
When the tomatoes are cool enough to handle, peel off the skins, which should slip off easily. Put the peeled tomatoes in the jar of a blender along with the sautéed shallots and garlic, crushed tomatoes (with juice), 1 tablespoon salt, and sugar. Process until the soup is smooth. Stir in the cream and vodka, if desired. Refrigerate in a covered bowl for at least 6 hours, or preferably overnight.
To Make the Pesto: Toast the pine nuts, stirring occasionally, in a skillet set on medium heat until they turn golden brown, about 4 minutes. Combine the arugula, pine nuts, 2 cloves garlic, 1/2 teaspoon salt, and lemon juice in the jar of a blender or the work bowl of a food processor fitted with the metal blade, and then slowly add in the olive oil through the feed tube and process. Transfer the pesto to a bowl and stir in the Parmesan.

Ladle the chilled soup into individual serving bowls, and swirl 1 tablespoon of pesto into each.

Do it early The soup can be made up to 4 days in advance and refrigerated. Ditto for the pesto. Both should be well covered. Arugula pesto does not brown when exposed to oxygen as does its more common cousin, basil pesto.

Tuesday, June 29, 2010

Fresh Tomato Sauce

As seen on Channel 7 June 29, 2010

Take advantage of the fresh tastes of summer

2 pounds ripe tomatoes, about 3-4 large tomatoes
2 garlic cloves, peeled and minced
3 tablespoons olive oil
1/4 cup chopped fresh basil
1/2 teaspoon salt, or to taste
black pepper, to taste
1 pound spaghetti
freshly grated Parmesan cheese for serving

If desired, peel tomatoes; remove seeds, straining juice into a bowl. Save the juice and discard seeds. In a food processor, combine garlic, tomatoes with juice, 3 tablespoons olive oil, and basil. Pulse quickly to chop roughly. Pulse more for a smoother sauce, if desired. Transfer to a bowl, add salt and pepper and let stand to marinate for about 20 minutes.
Cook pasta until just tender, drain and toss hot with the marinated tomato sauce. If hotter spaghetti is desired, heat the sauce just until hot on stovetop or in microwave. Serve immediately with Parmesan cheese.
Serves 4 to 6.

Saturday, June 26, 2010

Red, white and blue for July 4th holiday recipes

Berry parfaits – Yogurt, strawberries, blueberries

Spinach, strawberry, Blueberries and Jicama salad with Raisin Citrus dressing
1 (6 oz. package baby spinach
8 oz. (1 ½ cups) fresh strawberries, hulled and sliced in half
½ cup fresh blueberries
½ cup jicama sticks

Raisin Salad dressing
¾ cup reduced-fat sour cream
¼ cup fat-free (skim) milk
1 tablespoon honey
1 tablespoon lime juice
1 tablespoon orange juice concentrate
Grated peel of 1 medium orange
¼ teaspoon salt
¼ cup raisins

Combine sour cream, milk, honey, lime juice, orange juice concentrate, orange peel and salt in small bowl. Blend well, add raisins.

Red pepper hummus with blue chips, cucumber strips

Raisin, Ham, Goat Cheese and Pecan Pizza
1-11 oz. canned thin pizza crust
2 tsp. vegetable oil
2/3 cup raisins soaked in 2/3 cup hot water for 15 minutes
3 oz. crumbled goat cheese
1/4 cup chopped pecans
1 cup cubed, cooked ham
2 Tbs. chopped fresh rosemary or 2 tsp. dried rosemary
1 1/2 Tbs. honey

Spray a cookie sheet with non-stick cooking spray and unroll the canned pizza crust on it. Bake the crust for 5 minutes at 400°. Remove crust from oven and brush with vegetable oil. Top with drained raisins, cheese, pecans, ham and rosemary. Drizzle with honey. Bake another 5 – 6 minutes or until crust is golden brown. Cut into 18 pieces.

2 tablespoons heart-healthy buttery spread
4 medium green apples, peeled and sliced
1/4 cup brown sugar
1 teaspoon cinnamon
1 cup California raisins
18 sheets phyllo dough
Butter flavor cooking spray
9 tablespoons shredded low-fat sharp Cheddar

Preheat oven to 375°F and spray 12 cupcake tins with nonstick cooking spray. Melt buttery spread in a large skillet over medium heat. Stir in apples and cook, stirring frequently, for 10 minutes. Stir in brown sugar and cinnamon and cook for a minute more; add raisins and set aside. Meanwhile, lay 1 sheet of phyllo on a cutting board; keep remaining covered with a damp towel to prevent drying. Spray sheet with cooking spray. Repeat with 5 more sheets, sprinkling 3 tablespoons cheese in under the last layer; press firmly to keep cheese in dough. Repeat twice more to make 3 rectangles. Cut each in half crosswise, then cut each piece into 6 strips. Press 3 strips into each tin letting the dough fold over the top by about 1/2-inch. Fill with equal amounts of fruit. Bake for 10 minutes; tent loosely with foil and bake for 10 minutes more.

Makes 12 small desserts

Saturday, February 6, 2010

Chinese New Year Recipes 2010


Use of glutinous rice in sweets is of such prominence that one of its Chinese names is “sweet” rice (rice that is used in sweets, not itself sweet in taste.)
One of the best known desserts made with glutinous rice is named Eight Precious Rice Pudding, Eight Treasure Rice Pudding, or Eight Jewel Rice Pudding. It is a steamed dish decorated with eight kinds of nuts, seeds, and dried, honeyed or candied fruit that represent eight precious stones. Eight is a lucky number in China as the word for "eight" and "fortune" are similar. Sometimes a coin is inserted into the pudding, and the lucky person who finds it will have fortune for the rest of the year.
1 1/2 cups glutinous rice
3 tablespoons oil
1 cup sweet bean paste filling (do sa)
1/4 cup sugar
Assorted dried and candied fruit (choose 8 from suggested list below)
1/4 cup milk
1 tablespoon cornstarch
1 teaspoon almond extract
1 teaspoon butter

1. Put rice in pot with water level 3/4 inch above rice. Cover and bring to boil. Turn off heat, and let sit, covered for 20 minutes. Stir in sugar and remaining 2 tablespoons oil. Mix well. Set aside.
2. Grease medium-sized bowl heavily with 1 tablespoon oil. Place the candied fruits and raisins in a decorative pattern on the bottom of the bowl; floral shapes are common.
3. Spread a layer of rice mixture over fruits carefully so as not to spoil the design. Spoon a layer of red bean paste over the rice. Cover with another layer of rice. Pack tight.
4. Place bowl on rack in pot or in steamer. Cover. Steam over boiling water 1 hour. Remove pudding carefully by running flexible spatula around edge. Put serving plate over bowl and invert bowl.
5. Mix the milk, cornstarch and extract with a cup of water. Bring to the boil and stir until it thickens, then add the butter. Pour over the hot pudding and serve.

Approximate nutrient analysis: per person when serving 10 people. Calories- 262 cal, Carbohydrate- 55 g, Protein- 4 g, Sodium- 87 mg, Total fat- 3 g, Saturated fat- 2 g, Cholesterol- 7 mg.

Candied orange or lemon peel
Candied walnuts
Dried apricots
Dried cranberries
California Golden Raisins
Lotus seeds
Maraschino cherries
Red dates
Whole almonds

Shrimp Toasts

One 3.5 oz package toasted rice crackers (not cakes!)
1 egg white

1 pound raw, medium shrimp, peeled and deveined (can purchase this way which will save a lot of time)
1 egg
2 T heavy cream
1 T shao hsing wine or sherry or vodka
1 teaspoon salt
1 teaspoon corn starch
1/2 cup finely chopped water chestnuts
2 scallions, minced
1 teaspoon minced gingerroot (optional)
1 egg yolk
2 T water

Beat egg white with a fork. With a pastry brush, apply a light coating of egg white to each rice cracker. Place on cookie tray. Bake 7 minutes at 350 degrees. Let cool.

Dry shrimp well and place in food processor. Puree until just chopped. Add whole egg, cream, wine, salt and cornstarch. Process until just mixed. Stir in water chestnuts and scallions, plus ginger if desired.

Place a spoonful of pureed shrimp on each cracker, mounding slightly. Beat egg yolk with water. Brush top of each shrimp toast with egg wash. Bake 12-14 minutes at 350 degrees until shrimp is cooked through.
makes 48.

Steamed Beef Balls with Tangerine Peel
You can buy dried tangerine peel at the Asian food store, but we always made our own. Just save the skins after peeling a tangerine. place in a covered basket to let dry, then in spice bottle. Grandma says it is important to scrape the white inner part of the peel, so as to remove the bitterness.

1 pound lean ground beef (sirloin)
1 T ginger root, peeled and minced
2 green onions, cut into 1” pieces, then minced
I piece dried tangerine peel, ~ 1” x1”, soaked in water, inner white scraped off, minced fine
2 T cornstarch
1 t salt
½ t sugar
¼ t black pepper

Combine all ingredients. Let flavors blend 15 minutes. Form into 16 round balls. Place on pie pan. Steam over high heat 7-8 minutes.

Fish in a Bamboo Leaf
Makes 4 servings

1-½ pounds firm white fish fillets, such as sea bass or red snapper,
each about ¾ inch thick
2 dried bamboo leaves or parchment paper
3 green onions, julienned

2 teaspoons chopped ginger 1 clove garlic, minced
2 tablespoons black bean garlic sauce 2 teaspoons sesame seed oil
2 tablespoons soy sauce 1-tablespoon sugar
2 teaspoons chili bean sauce ¼ cup chicken broth
2 teaspoons black bean sauce 2 teaspoons cornstarch

Soak bamboo leaves in hot water for 30 minutes. Cut each leaf in half crosswise.
Cut fish crosswise to make 2-inch by 3-inch pieces.

Combine sauce ingredients and microwave on high for one minute (or heat and boil for 1 minute until thickened)

Fold each leaf half into a cone. Secure with wooden pick. Stuff each cone with ¼th of the fish, a heaping tablespoon of the sauce, and ¼th of the green onions.

Place fish in a steamer. Cover and steam over high heat for 6 to 8 minutes until fish are opaque.
(Alternative: can wrap in a square of parchment paper and steam)

Wednesday, April 8, 2009

Egg Salad Week as seen on KMGH TV 7 Denver

Egg Salad Week-What to do with all those leftover Easter eggs……..

It seems that the week or so after Easter, we're always overrun with boiled eggs so it makes sense that Egg Salad Week is the full week right after Easter Sunday every year. But really, how many egg salad sandwiches can your family eat? And in these harder economic times, we want to make the most of all the nutritious food in our refrigerator. So Mary Lee is here today to show how we can take advantage of the nutrition from those beautifully colored Easter Eggs.

Also provide tips to how to hard cook your eggs instead of hard boiling them. Cooking eggs for too long or at too high a temperature can make them tough and rubbery, with an unattractive green ring around the yolks.

Step by step to hard cooked eggs:
Ø Put the eggs in one layer on the bottom of the pan. Put the pan in the sink. Run water into the pan until the water is 1 inch over the eggs. Put the pan on a burner. Turn it to medium-high heat.
Ø Let the water come to a boil. Put the lid on the pan when the water is boiling. Move the pan onto a cold burner. Set the timer for 15 minutes for Large-sized eggs (or for 12 minutes for Medium-sized eggs or for 18 minutes for Extra Large-sized eggs).
Ø Put the pan in the sink when the time is over. Run cold water into the pan until the eggs are cool. Put the eggs into the refrigerator if you're going to use them later or peel them if you're going to use them right away. Be sure to use all the cooked eggs up before a week is over.
Ø If your eggs get mixed in with the fresh eggs, spin eggs on a flat surface. The solid cooked eggs will spin easily; while raw eggs (with liquid inside) will wobble.

Safety first!
Ø Decorated eggs are safe to eat as long as they’re not cracked. Check that all decorating materials are food safe.
Ø Make sure eggs do not sit out for more than two hours, or 30 minutes if it is hotter than 85 degrees.
Ø And do not hide Easter eggs where they can come into contact with pets, birds, dirt, lawn chemicals or pests.
Ø Hard cooked eggs in the shell can be stored in the refrigerator for 1 week.

Nutrition: Take advantage of nutrients in your leftover eggs and serve them in meals the following week.
Ø Nutrient Density: Eggs are all natural and have 13 essential vitamins and minerals, high-quality protein, healthy unsaturated fats and antioxidants, for only 70 calories each.
Ø Healthy Pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects.
Ø Eye Health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness.

Ø Jumpstart your day with a hearty and nutritious breakfast
Ø Brain Function: Choline helps maintain the structure of brain cell membranes and is a key component of the neurotransmitter that helps relay messages from the brain through nerves to the muscles.
Ø Hindoo eggs: The eggs are served in a curried white sauce and served over hot rice or toast points. May be eaten for breakfast or as an entree.

Ø All Day Energy: Studies show that eggs provide energy without causing a spike in blood glucose or insulin levels, thereby helping people feel full longer and more energized.
Ø Pan Bagnat, a pressed baguette sandwich made with tuna, sliced hard-boiled eggs and potatoes that actually gets better the longer it sits. The sandwich is a specialty of the region of Nice, France.

Ø Eggs play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. It’s considered a nutrient–rich food. That is, for the amount of calories it contains, it delivers a lot of nutrients. So get cracking!
Ø Try chopped hard boiled eggs on your spring asparagus, or use four hard cooked eggs in luscious lemon cookies.

For more recipes: http://www.incredibleegg.org/

Hindoo eggs
1 tablespoons butter
1 tablespoon finely minced onion
1 teaspoon curry powder (or to taste)
1/2 teaspoon salt
1 tablespoon all-purpose flour
1/2 cup warm chicken broth
1 cup warm milk
6 hard-boiled eggs
Squeeze of fresh lemon juice
Whole-wheat toast

Melt butter in a medium nonreactive skillet; add the onion and sauté over low heat until the onion is clear. Stir in the curry powder, salt, and flour and cook for 1 to 2 minutes.

Off the heat, gradually stir in the broth and milk, stirring until smooth. Return to the heat and bring to a boil, lower heat to a simmer and cook about 10 minutes. The sauce should be slightly thickened and smooth. Taste for seasoning and adjust. Cut the hard-boiled eggs into quarters and add to the sauce. Cook just until the eggs are hot, but do not boil. Just before serving stir in a drop or two of fresh lemon juice. Serve over hot toast points. Yield: 4 servings

Pan Bagnat (Alton Brown recipe)
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 tablespoons olive oil
1 baguette, approximately 16 to 18 inches long
12 ounces canned tuna packed in oil or water, drained and crumbled
1 small green pepper, sliced into rings
1 small red onion, sliced into rings
2 hard-boiled eggs, sliced
1 cup chopped kalamata olives
1 tomato, thinly sliced

In a small mixing bowl, whisk together the red wine vinegar, mustard, salt, and pepper. While continuing to whisk, gradually add the olive oil. Whisk until an emulsion forms. Set aside.

Slice the baguette horizontally into 2 pieces. Tear out some of the soft bread in the center of each side, making a slight well in the bread. Place the tuna, green pepper, red onion, hard-boiled eggs, olives, and tomato on the bottom side of the bread in that order.

Drizzle the vinaigrette over the vegetables, top with the second piece of bread, and wrap tightly in plastic wrap. Let stand at room temperature for 2 hours before serving.
Cut into 4 sandwiches and serve.

Asparagus Mimosa
3 pounds asparagus trimmed and stem ends peeled

2 hard-boiled eggs, finely chopped
6 sprigs fresh parsley, chopped
1 Tablespoon chopped fresh chives

1-1/2 Tablespoon Dijon mustard
3 Tablespoon wine vinegar
3/4 cup vegetable or olive oil
Freshly ground pepper and salt to taste
Place asparagus in flat pan, covering with boiling water. Simmer until tender-crisp. Refresh with cold water to stop the cooking process. Drain well, then refrigerate. Make the Mimosa by mixing hard-boiled eggs, parsley, and chives. Set aside. Make dressing by mixing the mustard and wine vinegar in a bowl, beating with wire whip until smooth. Add olive oil while beating constantly. Season with salt and pepper to taste. Coat asparagus lightly with dressing. Sprinkle Mimosa over the asparagus tips. Pass any remaining dressing. Yield: 6 to 8 servings

Hard Cooked Egg Cookies
Zest of 1-2 lemons + 1/2 tsp lemon extract
1/2 cup + 2 T sugar
1/4 tsp salt
1 cup butter
4 hard cooked/boiled eggs, peeled
1 egg
3 cups flour
1 egg white, lightly beaten
1/2 cup sugar

Preheat oven to 350 F. Line a baking sheet with parchment paper.

Cream together lemon zest, lemon extract, sugar, salt and butter in a food processor.

Add in hard boiled eggs and process until fully incorporated. Mix in egg. Add flour and pulse until dough just comes together.

Roll out the dough on a lightly floured surface until it is 1/4 inch thick and cut into rounds with a 2 inch cookie or biscuit cutter. Dip the cut cookies into the egg white then dredge in the sugar. Arrange on baking sheet - cookies will not spread - and bake until just beginning to brown at the edges, about 12 minutes.

Remove to a wire rack to cool.
Makes 4 dozen.

Foods that you have been scolded for eating as seen on WB2 Denver

Foods that you have been scolded for eating- the reality

As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Ø Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
Ø They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.

You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
Ø But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Ø Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.

So let's take a look and separate fact from myth.

Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
Ø All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
Ø And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Ø Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.

Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
Ø New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Ø Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
Ø In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.

Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
Ø There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
Ø New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Ø Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.

Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Ø Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
Ø All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Ø Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.

Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Ø Processing tomatoes makes the vitamin A content more absorbable.
Ø And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Ø Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.

Water: Think green here as well as safety. (If enough time)
Ø For a long time we have been using bottled water, and contributing to the mountain of waste.
Ø Tap water is perfectly safe.
Ø In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.

Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.