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Class 14: Foods with Benefits/ Pre and Pro- biotics

Nutrition. Class 14: Foods with Benefits/ Pre and Pro- biotics. GARLIC  . Packed with antioxidants The sulfur compounds that give garlic its pungent odor are thought to be responsible for its healing benefits.

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Class 14: Foods with Benefits/ Pre and Pro- biotics

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  1. Nutrition Class 14: Foods with Benefits/ Pre and Pro-biotics

  2. GARLIC   • Packed with antioxidants • The sulfur compounds that give garlic its pungent odor are thought to be responsible for its healing benefits. • Studies have shown that garlic keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood from clotting. • Other studies suggest that eating garlic regularly can help prevent cancer. Quick Tips: Use with sauted and steamed vegetable dishes, puree roasted peppers with garlic for a fast sauce, puree and use in hummus recipes.

  3. GINGER ROOT Quick Tips: Use in tea, with fruit, in fruit and vegetable dishes, with asian dishes. Ginger can add zest and flavor to dishes while offering possible health benefits. Known for it’s anti-inflammatory properties May be effective in relieving gastrointestinal stress May boost your immune system

  4. BERRIES • Full of fiber, minerals and vitamins, and loaded with healing antioxidants. • Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. • Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that combats carcinogens. • Blueberries also appear to delay the onset of age-related loss of cognitive function. Quick Tips: Stir raspberries into vanilla yogurt, add whole blueberries to salads, or dress up sliced strawberries with a little honey, balsamic vinegar and black pepper.

  5. TEA   • Tea has been shown to significantly reduce the risk of cancer, heart disease, stroke and other diseases. • The catechins in green tea are oxidized in the manufacturing process of black tea, forming free-radical fighting theaflavins. Quick Tips: Poach salmon in an infusion of green tea and ginger. Or boil soba noodles in green tea and toss with sesame seeds and a dash of toasted sesame oil.

  6. Antioxidant Content of Beverages http://nutritionfacts.org/video/better-than-green-tea/

  7. Dark Green Vegetables • Rich in many vitamins, minerals, and phytochemicals • Try these: • Spinach • Broccoli • Bibb lettuce • Collard greens • Romaine lettuce • Bok choy • Kale • Swiss chard • Mustardand turnip greens • Leaf lettuce

  8. ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytonutrients.

  9. Legumes • Low-fat plant protein • Rich in fiber, B vitamins,minerals andphytochemicals • Try these: • Black beans – Pinto beans • Garbanzo beans • Lentils • Kidney beans • Lima beans • Adzuki beans • Cannellini beans • Black-eyed peas – Soy beans

  10. Soy Beans Edamame Tempeh Tofu Highly Processed Soy Products

  11. Herbs and Spices http://nutritionfacts.org/video/antioxidants-in-a-pinch/ Spices come from the bark (cinnamon), root (ginger, onion, garlic), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berry (black pepper), or the fruit (allspice, paprika) of tropical plants and trees. Herbs are leaves of low-growing shrubs. Examples are parsley, chives, marjoram, thyme, caraway, dill, oregano, rosemary, savory, sage and celery leaves. Seasoning blends are mixtures of spices and herbs.

  12. Cloves Possible Benefits: Anti-inflammatory, Lots of flavanoids, vitamins K,C Uses: Ground cloves to sautéed vegetables, pierce an onion with a clove and add to soups, ground cloves to sweet potatoes, squashes, add to warm beverages

  13. OreganoPossible Benefits: Potent anti-oxidant, anti-bacterial, Vit K, Iron, CalciumUses: On Italian foods, eggs or egg whites, salads, salad dressings-add toward end of cooking process-excess heat-loss of flavorNative to Northern Europe Oregano

  14. Possible Benefits: Magnesium, Muscle and blood vessel relaxation, heart health, vit C, iron, anti-inflammatoryUses: Italian Foods, Stir-frys, eggplant and tofu dishes, Tomato Soups,Tea Basil

  15. Possible Benefits: Digestion, Anti-Cancer, Muscle Relaxation, Respiratory Benefits, May help with asthmaUses: Tea, Salads, Fruit, Soups Peppermint

  16. Cinnamon Possible Benefits:Anti-clotting, anti-bacterial, better blood sugar control, enhanced brain functionUses: Bean dishes, on whole grain toast, warm beverages, Fruit

  17. Possible Benefits:Boost to Immune System, Brain Function, Decrease tumor growth, arthritis, anti- inflammatory Uses:Sautéed Veggies, Soups, Eggs, Lentils, Mustard Turmeric

  18. Typical Grocery Store Spices On average have been on the shelf for 9-12 months Sat another 12 months in storage Poor quality May contain contaminants

  19. Purchase Whole Spices Grind them yourself Will stay fresh longer You know what you are getting

  20. How Do I Get Better Quality Spices? • Go to Ethnic Markets • Find a local spice merchant • Order quality spices online • Penzeys • Mountain Rose Herbs • World Spice

  21. Approximate EQUIVALENT amounts of different forms of herbs: 1 tablespoon fresh herbs 1 teaspoon dried herbs As a general rule, add FRESH HERBS near the end of cooking or just before serving. Prolonged heating can cause flavor and aroma losses.

  22. Storing Spices • Typically in a cool dry place • Refrigerate in a sealed container(Ideal) • Best to keep away from stove, dishwasher • Best to buy whole and grind as you use

  23. Refrigerator/Freezer Storage? Refrigerate paprika, chili powder, and red pepper for best color retention, especially in the summer. Most herbs can be chopped and frozen. Consider freezing parsley in ice cube trays with water for easy addition to soups.

  24. When to use it by? Ground spices = 1 year Whole spices= 2 years Frozen=5-6 months

  25. How can herbs and spices help with weight loss? “….removing a tablespoon of fat removes about 10 grams of fat and 100 calories – an amount which could represent a 10 pound weight loss in a year. The calories in herbs and spices are far less than in breadings, batters, gravies, sauces and fried foods.” Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension

  26. Chocolate: A Super Food? • Cocoa rich in flavonols • Reduced risk of blood clots • Lower blood cholesterol • Added sugar, milk, andcocoa butter dilute theantioxidant action • Processing ofcocoa may affectpresence offlavanols

  27. What are the Recommendations for Alcohol? • No more than: • 1 Drink/Day for Women • 2 Drinks/Day for Men • 1 drink consists of: • A 12 oz Beer • 8 oz of Liquor • 5 oz Wine • 1 Shot • Possible cardiovascular benefits from MODERATE drinking. However, risks outweigh benefits so it is not a reason to start drinking if you currently do not! Info from Cdc.gov

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