Nutrition Articles

Spotlight on: Spinach

• Leafy, green vegetables, like spinach, provide more nutrients than any other food.
• Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.
• The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.

Recipe: Wilted Spinach Salad

• 10 to 12 ounces spinach, washed and torn into pieces
• ¼ cup minced red onion
• 5 to 6 radishes, thinly sliced
• 2 hard-cooked eggs, 1 chopped and 1 sliced
• 2 to 4 slices bacon
• 1 to 1 ½ tablespoons bacon drippings
• 1 ½ tablespoons sugar
• 3 tablespoons vinegar
• 1 tablespoon water
• ½ teaspoon salt
• 1/8 teaspoon pepper

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Recipe: Spinach Lasagna

• 2 egg whites
• 26 oz of prepared spaghetti sauce
• 24 oz of ricotta cheese
• 10 oz of Lasagna noodles, cooked
• 10 oz of frozen spinach, thawed and chopped, then squeezed dry
• 2 cups of mozzarella cheese, grated, reserve ½ cup
• ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Olive oil

Preheat oven to 350°. Prepare a 9-in. by 13-in.baking dish for lasagna. Prepare lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

Spring Eating 101: Get the Freshest Produce

Before hitting the grocery store or produce stands this season, check out what fruits and veggies you should be getting:

• Apricots : slightly soft, not bruised
• Artichoke : compact head, bright green color
• Asparagus : closed and compact tips, bright green stalks
• Avocado : should be a little “give” when squeezed
• Carrots : crisp, healthy tops
• Collard Greens : dark green, vibrant color
• Mango : more orange/red than green
• New Potatoes : last only a few days
• Pineapple : sniff the bottom for sweet aroma, check for firmness
• Rhubarb : check for bright, crisp stalks
• Spinach : avoid dried out or yellow stems
• Strawberries : pick fragrant, slightly soft ones
• Sugar Snap/Snow Peas : bright green, should feel like they have a snap (not limp)

Foods that are Making you Sick

Every year, more than 9 million people come down with a food borne illness and according to the Centers for Disease Control (CDC) it is more than likely the foods that you are eating every day that are making you sick and not something out of the ordinary.

While the Food and Drug Administration (FDA) is working hard to enforce higher safety standards on farms, they have linked many of these illnesses to three major areas.

Here are some examples of foods that may in fact be making you sick.

Green leafy vegetables : various strains of E.Coli have been found on green leafy vegetables and according to the CDC study resulted in the highest percentage of illness.

Poultry : diseases in poultry killed the highest number of people in the CDC study, with listeria being the cause.

Dairy : 14 percent of all food borne illnesses were the result of contaminated dairy products, including ice cream and cheese.

Benefits of Acai Berries

The acai berry represents a new trend in weight loss efforts, but its pound-dropping effectiveness may be questionable.

Although some claim that drinking the berry juice can stimulate weight loss, few studies can actually justify this theory according to www.webmd.com.

Although the acai berry may not actually help you lose weight, it is beneficial to you.  Like other berries in the same family, the acai berry has many antioxidants and is a good part of any diet.

Any fruit with high antioxidant content can help prevent heart disease and cancer.

Those with allergies to pollen, however, should be cautious.  Some allergy sufferers have been sensitive to this berry and should avoid it.

In conclusion, should you incorporate the acai berry into your diet?  Of course!  It has a place there, just like all fruits.

Should you base your weight loss regimen solely on this fruit?  Probably not.

Spotlight on: Dates

• The history of date eating can be traced back to almost 6000 B.C.
• There are various forms and kinds of dates, and the ways to eat dates are endless.
• The fruit is packed with vitamins and minerals essential for daily intake, and is linked to preventing abdominal cancer, constipation, heart problems and even sexual problems.
• The date also is ideal for daily intake because it helps digest food and prevent overeating.

Recipe: Date and Banana Cookies 

• 3 oz. dried dates
• 3 oz. walnuts, finely chopped
• 3 medium bananas, mashed
• 6 oz. oats
• ¼ pint liver or sunflower oil
• 1 tsp vanilla essence

Preheat the oven to 375 degrees.

Mix everything together really well and put tablespoons of the mixture onto an oiled baking sheet.

Flatten them down a bit and bake for about 20 minutes, until golden.

Recipe:  Date and Egg Breakfast 

• 3 Tbsp corn oil
• 1 medium (1/2 cup) onion, chopped
• 1 cup pitted dates
• 1/4 tsp pepper
• 4 eggs
• 1/2 tsp salt
• Heat oil in skillet and stir-fry onions until golden. Add dates, pepper and stir-fry over low heat for 3 minutes.

Make four depressions in date/onion mixture and add one whole egg to each depression. Sprinkle with salt and fry for 3 minutes to cook eggs.

Serve warm.