Whole grains provide many health benefits, but not everyone likes whole wheat in breads and baked goods.

For those who find whole wheat unappealing, there are plenty of other whole grain options, including barley.

Barley has an interesting history.

In ancient Egypt, it was used in religious ceremonies and in ancient Rome, gladiators were known as Barley Men because they believed that eating barley enhanced their strength and stamina.

Barley also formed the basis of the English measuring system whereby an inch was equivalent to three grains of barley placed lengthwise, end to end, and all other measures were built upon this.

Although barley was brought to North America by Christopher Columbus in the late 1400s, it didn’t become popular there until settlers from Scandinavia and Britain started using it to make beer. It was also used by Indian Ayurvedic physicians to treat diabetes.

Research undertaken in recent years suggests that those Ayurvedic doctors were right – barley does appear to be helpful in controlling blood sugar. Of course this doesn’t mean that diabetics should forgo modern medical treatment and just eat barley. Rather, barley should be viewed as a good dietary choice and perhaps a complementary therapy.

Today, barley is among the top four most popular cereal crops in the world (the others are wheat, corn, and rice). Research has shown that eating barley reduces the risk of heart disease, lowers blood pressure and LDL (bad) cholesterol, and boosts the immune system. Barley is also higher in protein than many other grains such as rice, corn, sorghum, rye, and millet, and has more fiber than other grains as well.

Barley can help with weight loss and the maintenance of a lower body weight for a number of reasons. Its high fiber content makes those who consume it feel fuller, more satisfied and less likely to suffer food cravings. Barley also has less starchy carbohydrate than most other grains, and some research suggests that it may be particularly beneficial for helping to reduce belly fat and overall waist size.

Barley is a versatile grain that can be made into pilafs, used (as a flour) in breads and other baked goods, added to soups and stir fries, and cooked as breakfast porridge. For cooking ideas, see the Whole Grain Council’s Barley Recipes Collection.

Sources:
Kam, K., Reviewed by Seibel, J.A., MD, “Diabetic Diet: 6 Foods That May Help Control Blood Sugar,” WebMD, 1 January 2007.
Shimizu, C., et al., “Effect of High Beta-Glucan Barley on Serum Cholesterol Concentrations and Visceral Fat Area in Japanese Men—A Randomized, Double-Blinded, Placebo-Controlled Trial,” Plant Foods for Human Nutrition, 63(1), pp. 21-25.
Whole Grains Council, “Health Benefits of Barley” and “Barley—February Grain of the Month,” 2012.

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Rhubarb is a versatile vegetable that comes in red, pink, and green. Its stalks are edible and highly nutritious, but its leaves are poisonous.

Rhubarb’s flavor is quite tart, so it’s typically paired with sugar and berries. It’s often added to treats such as pies, muffins, fruit crisps and crumbles, smoothies, and punches, though there are savory recipes available online as well (you can find a selection at La Cucina Italiana).

Rhubarb is a source of vitamin K, calcium, magnesium, potassium, and dietary fiber, as well as being rich in health-promoting antioxidants including anthocyanins (the compounds that give red, blue, and purple foods their color) and lycopene (also found in tomatoes).

Eating antioxidant-rich foods such as rhubarb may help to protect against cardiovascular disease, certain cancers, and a variety of other health problems.

Research has shown that cooking rhubarb does not decrease its disease-fighting antioxidant content. In fact, cooking appears to actually increase its antioxidant capacity.

Rhubarb has traditionally been used as a home remedy for a broad array of complaints, including indigestion, stomach pain, constipation, and diarrhea. However, there has not been sufficient research conducted to evaluate its effectiveness for any of these uses.

Rhubarb can cause health problems when large quantities are consumed. The amounts called for in recipes aren’t likely to be harmful, but medicinal doses may have adverse consequences, particularly for those with pre-existing health conditions.

Due to its oxalate content, those with a tendency toward kidney stones or other kidney problems should avoid rhubarb. Also, rhubarb is an effective natural laxative, so eating large quantities can cause digestive upsets and diarrhea.

Sources
NHS, UK Government, “Claims over Rhubarb Cure Crumble,” 12 February 2010.
Payne, D., “5 Ways Rhubarb will Boost Your Health and 5 Tasty Rhubarb Recipes,” Canadian Living, 10 June 2011.
Trowbridge Filippone, P., “Rhubarb Health,” About.com, n.d.
WebMD, “Rhubarb,” 2013.

Can cheese be made sustainably?

A recent Environmental Working Group and CleanMetrics study found that that cheese is among the top three worst protein sources in terms of negative environmental impacts (lamb was first, beef second).

One of the biggest problems associated with food production is that farming, processing, packaging, and transporting food products generates greenhouse gases (GHGs) that contribute to global warming.

In the case of cheese, the majority of GHG emissions occur during milk production. Dairy farmers can reduce GHG emissions by making cheese from cow’s or goat’s milk rather than sheep’s milk (sheep produce more methane per milk unit).

They can do this by changing the type of feed they give their animals, better managing fertilizer to prevent run-off, using manure methane to make biogas, and making their operations more efficient overall.

Consumers can reduce environmental harm by purchasing cheese made with milk from organic or grass-fed cows or goats.

Manufacturing and packaging cheeses also contributes to GHG emissions. These operations can be made more environmentally friendly by creating cheeses that require less processing and making additional products such as butter at the same time. Consumers can reduce environmental impacts at this stage by choosing cheeses with less packaging and by selecting less processed cheeses.

Younger cheeses which don’t need to be maintained at a cool temperature during a long aging process, are typically a better environmental choice, though in Europe, some older cheeses are aged in cool underground caves, which significantly reduces their environmental impacts. Soft cheeses also tend to be more environmentally friendly than hard cheeses, which require more aging, longer cooking times, and higher cooking temperatures (though a cheese plant that uses highly efficient practices can significantly reduce its negative impacts even when making harder cheeses). Some of the cheese options that tend to be the greenest include brie, chèvre, camembert, cottage cheese, ricotta, and mozzarella.

A third source of environmental impact is transportation, which can be mitigated by purchasing local cheeses. In addition, consumers can reduce cheese’s negative impacts simply by not wasting it. Purchasing only what you need so that you can use it up before it goes off is one of the easiest ways to reduce GHG emissions.

Sources
Hamershlag, K., Environmental Working Group, What You Eat Matters, 2011.
Hymas, L., “Is Your Cheese Killing the Planet?” Grist, 8 August 2011.
Rastogi, N., “Soft Cheese for a Cleaner Planet,” Slate, 15 December 2009.
University of Wisconsin-Extension, Understand the Carbon Footprint of Cheese, 2011.

Kale is a dark leafy green vegetable that belongs to the brassica family, a group that includes Brussels sprouts, collards, and cabbage.

Kale is a nutritional powerhouse, and its rich antioxidant content and anti-inflammatory compounds make it a potent health-promoter.

Research indicates that eating kale regularly may help to protect against certain cancers and to lower cholesterol (a risk factor for heart disease), as well as supporting the body’s natural detoxification system.

According to the George Mateljan Foundation (2012), Kale is an excellent source of vitamins K, A, and C; a very good source of fiber, calcium*, and potassium; and a good source of iron, magnesium, vitamin E, Vitamin B1, Vitamin B2, Vitamin B3, omega-3 fatty acids, protein, and folate.

There are several types of kale, including curly, dinosaur, and ornamental. Curly kale is deep green with ruffled leaves and a strong, faintly peppery flavor. Dinosaur kale, also known as Italian kale or Tuscan kale, has blue-green leaves with an embossed texture and a slightly more delicate and sweeter flavor. Ornamental kale, also known as salad savoy, comes in purple, pink, lavender, blue, white, or green coalescing stalks that form loosely knit heads (the color usually fills the center of the head, which is surrounded by a ring of green leaves). Ornamental kale leaves are more tender and their flavor milder than that of curly kale.

Purchasing organic kale is recommended, as the Environmental Working Group’s 2012 Shopper’s Guide warned that kale is frequently contaminated with a particularly nasty pesticide. For those with a yard or even just a driveway or patio large enough for a container or two, kale is very easy to grow. It’s also a nice winter vegetable because it prefers cold weather (hot weather turns kale plants bitter).

Although many people eat kale raw in salads or juices, some suffer bloating, gas, or other digestive upsets, so those with more sensitive stomachs may wish to cook it. Lightly steaming and sautéing are popular options.**

Trimming out kale stems before cooking is recommended, because they tend to be tough and chewy.

*Kale contains oxalates, which can interfere with calcium absorption, though research indicates that this effect is very small (The George Mateljan Foundation, 2012)

**Studies suggest that raw kale is better for cancer prevention and steamed kale for cholesterol reduction (Butler, 2012).

Sources
Butler, C., “Eat Your Kale,” The Washington Post, 24 September 2012.
Canberra Organic Growers Society, “Growing Kale,” 2009.
Environmental Working Group, “EWG’s 2012 Shopper’s Guide to Pesticides in Produce™,” 2012.
The George Mateljan Foundation, “Kale,” World’s Healthiest Foods, 2012.

Potassium is needed to build muscle, use carbohydrates effectively, and facilitate normal body growth.

It’s critical for muscle control, blood pressure regulation, and nerve function, and it may play a role in the prevention of a variety of illnesses.

There is evidence that not getting sufficient dietary potassium in relation to sodium may trigger high blood pressure, a risk factor for cardiovascular disease.

Severe potassium deficiency is uncommon, though it can be caused by poor control of diabetes, very low-calorie diets, overuse of certain laxatives or diuretics (including caffeine), some medications, intense exercise, alcoholism, and severe vomiting or diarrhea.

However, many people suffer from a mild deficiency because they don’t take in enough potassium day to day, and the fact that sodium is often added to processed foods can upset the body’s sodium-potassium balance.

Signs of insufficient potassium include chronic diarrhoea; confusion; fatigue; heart problems; irritability; muscle cramps; and muscle weakness. It should be noted that these symptoms can indicate many different illnesses or dietary insufficiencies, so checking with a doctor is necessary before assuming that the problem is low potassium.

It’s always better to get nutrients through natural sources because ingredients in foods work synergistically to promote health.

As a general rule, eliminating or reducing processed foods from your diet and eating more fresh fruits and vegetables will help to maintain a good potassium-sodium balance.

Food sources of potassium rated excellent or very good by the George Mateljan Foundation (2012) include green leafy vegetables such as spinach, Swiss chard, mustard greens, kale, romaine lettuce, and turnip greens; Crimini and shiitake mushrooms; Winter and summer squash; Other vegetables such as bell peppers, broccoli, fennel, celery, cauliflower, asparagus, eggplants, and carrots; Fruits such as cantaloupes, tomatoes, and papayas; Legumes such as green beans and blackstrap molasses.

Potassium is also found in all animal products (red meat, poultry, fish, and dairy), nuts, soy, potatoes (particularly the skins), yams, peas, citrus fruits, bananas, kiwi fruits, and lima beans. Although they are often advertised as electrolyte replacers, sports drinks are not good sources of potassium.

Cooking foods can reduce their potassium content, so eating vegetables such as spinach raw will increase your potassium intake.

Sources
Anderson, J.; Young, L.; & Long, E., “Potassium and Health,” Colorado State University Extension, August 2008.
The George Mateljan Foundation, “Potassium,” World’s Healthiest Foods, 2012.
U.S. National Library of Medicine, “Potassium in Diet,” MedlinePlus, 23 June 2012.

Health-promoting antioxidants called anthocyanins give certain foods their blue, violet, or reddish-purple coloring.

Evidence suggests that eating purple and blue fruits and vegetables can reduce the risk of heart disease, certain cancers, gum disease, stomach ulcers, diabetes, metabolic syndrome, urinary tract infections, age-related memory loss, and obesity.

Choosing blue and purple foods may provide other benefits as well.

For example, research has shown that blue corn chips are higher in protein and lower in starch than white corn chips, and they also have a lower glycemic index, which means that they may be better for those with diabetes and dieters.

Naturally blue foods include blueberries, blue corn, blue potatoes, black grapes, and borage flowers. Naturally purple foods include blackberries, chokecherries, blackcurrants, purple grapes, purple cauliflower, red cabbage, purple carrots, beetroot, prunes, aubergines (eggplants), and figs.

You can increase your consumption of blue and purple foods by adding berries to cereal or making smoothies or baked treats with them; choosing darker grape varieties for snacks; cooking with blue potatoes rather than white; making salads with purple carrots and red cabbage; baking eggplant parmesan or other aubergine recipes; snacking on blue corn chips; grating beetroot into salads.

Of course, blue and purple fruits and vegetables aren’t the only health-promoting produce options.

It’s best to eat a rainbow of produce colors, as each color is associated with its own spectrum of health benefits.

Sources:
Kellow, J., BSc, RD, “Eat  Rainbow of Purple and Blue Food,” Weight Loss Resources, n.d.
Oz, M., DR, “The Power of Purple Foods,” 10 May 2011.
Sample, I., “Forget Eating Your Greens: Red and Blue Foods Are the Cancer Fighters,” The Guardian, 20 August 2007.
Warner, J. (Reviewed by Chang, L., MD), “Blue Corn Tortilla Packs Healthy Punch,” WebMD, 30 July 2007.

Carbohydrates are the body’s preferred fuel source, but potatoes are much more than just an energy booster.

Potassium supports optimal muscle performance and potatoes are actually higher in potassium than bananas, the fruit often lauded as a top potassium source.

Potatoes also contain iron and B and C vitamins, and their skins are a great source of fiber (you can increase your fiber intake by eating a larger number of smaller potatoes rather than one or two big ones because you’ll consume more fiber-rich skin this way).

Potatoes have gotten a bad rap as a fattening food, but the reason potato-based meals and snacks tend to be fattening is that they’re typically deep fried or drenched in fatty toppings such as cheese, butter, or sour cream.

A full-sized potato on its own provides around 110 calories and no fat whatsoever.

You can enjoy the energy boost potatoes provide while keeping their calorie count low by opting for lighter toppings and seasonings, such as; herbs and spices on their own or mixed with low-fat yogurt; chopped raw green onions or sautéed onions and garlic; flavored baked beans; salsa; warm hummus; olive oil and rosemary; ketchup; hot sauce; horseradish; lemon juice; ground or shredded lean meats in low-fat or fat-free sauces

Potatoes are grown nearly everywhere and they thrive in cold weather, which means that it’s usually possible to get them locally even during the cold months. Buying locally grown potatoes is far better for the environment that than buying produce that’s been shipped in from other places.

Potatoes come in several colors: brown, white, red, and blue (a bluish-purple color). Color in fruits and vegetables signals the presence of health-promoting antioxidants, so eating more colorful potatoes is likely to provide greater health benefits.

Sources:
Long, C., “When and How to Plant Potatoes,” Mother Earth News, 1 April 2007.
The George Mateljan Foundation, “Potatoes” and “Are Colored Potatoes Healthier Than White Potatoes?” World’s Healthiest Foods.
Washington State Potato Commission, “Washington Potatoes Are Nutritious,” n.d.

A well-designed city is highly sustainable.

With green spaces, bike routes, and good public transportation systems, cities can be great for the environment.

People living in city centers are less likely to drive their cars downtown due to the frustration of getting stuck in traffic and the hassle of trying to find parking, which means that more people in cities enjoy the health benefits of walking and cycling.

Given this trend, it’s unsurprising that those living in the downtown areas tend to be slimmer and healthier than people living outside these urban cores. However, sustainability encompasses more than just environmentalism and health.

The Ethisphere Institute has named the top 20 twenty global sustainability centers – large and mid-sized cities with the best sustainability plans in place for the near future. These cities were ranked not only on where they are now, but also on where they should be in 2020 based on their sustainability plans.

Key sustainability criteria included environmental plan and progress; health and recreation; education; arts and culture; transportation and housing; economy and business development; regulatory framework, law enforcement, and transparency; media and speech and innovation and investment.

Ethisphere’s picks for the top 20 sustainability centers (in no particular order) are:

Toronto, Canada;
Singapore, Singapore;
Hyderabad, India;
Cape Town, South Africa;
Abu Dhabi, United Arab Emirates;
New York City, U.S.;
London, U.K.;
Melbourne, Australia;
Curitiba, Brazil;
Frankfurt, Germany;
Copenhagen, Denmark;
Doha, Qatar;
Edinburgh, UK;
Helsinki, Finland;
Oslo, Norway;
Portland, U.S.;
Reykjavik, Iceland;
Victoria, Canada;
Wellington, New Zealand;
Rotterdam, the Netherlands

For more information on why these cities were selected as global sustainability centers, see 2020 Global Sustainability Centers report by Stefan Linssen and Christopher Sindik on the Ethisphere Institute website.

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Agave (pronounced ah-GAH-vay) nectar is derived from the agave plant, a spiky cactus native to Mexico that is also the source of Tequila.

Agave is approximately 84% fructose, the sugar that gives fruits and vegetables their sweetness. Agave nectar is similar to honey, but not as thick, and it’s higher in calories than white sugar.

It’s also 1.5 times as sweet as regular sugar, which means that if you want to use it to replace sugar in baking, you need to reduce the amount.

To substitute agave nectar for white sugar, for each cup of sugar called for by the recipe, use 2/3 of a cup of agave and reduce the overall liquid by 1/4 of a cup. If you’re substituting agave nectar for honey or maple syrup in a recipe, you can just do a direct one-for-one substitution.

Agave can change the texture and cooking rate of baked goods, so it’s a good idea to reduce the oven temperature by 25 degrees Fahrenheit and/or create a foil tent over baking items to reduce the speed at which their tops brown. Using parchment paper can also be helpful, as treats baked with agave nectar are more likely to stick to the pan. When using agave nectar in baking, be sure to mix it with the wet ingredients (liquids and fats) before mixing all the ingredients together, and put the batter or dough into the oven or fridge immediately, or you might get an oily layer on top of your baked goods.

In addition to its use in baking, agave nectar is nice in hot drinks like coffee and tea, as well as cold drinks such as lemonade, iced tea, and certain alcoholic beverages. It can also be substituted for maple syrup on waffles and pancakes.

There is currently much debate as to whether or not agave nectar is healthier than sugar. It’s certainly less refined than white table sugar. It’s also lower on the glycemic index, which means that it may be better for diabetics, and it’s definitely healthier than artificial sweeteners, which have been associated with everything from cancer to weight gain.

Although agave nectar is a healthier choice than white table sugar or artificial sweeteners, it does have a downside. It’s high in calories and although it contains natural sugar, it’s still sugar, which means that it can cause weight gain and health problems if too much is consumed. As with any other sweetener, agave nectar should be used in moderation.

Sources
The Kitchn, “Tips for Substituting Agave in Baked Goods,” n.d.
Townsend, M., “Agave Syrup Debate: Health Benefits and Downsides,” Vancouver Observer, 4 September 2012.
Vankoughnet, K., “A Beginner’s Guide to Sugars and Natural Sweeteners,” Canadian Living, n.d
Young, L., “The Truth About Agave Nectar,” Best Health, 2011.

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Fenugreek, a member of the legume family that includes peas, peanuts, lentils, and beans, is among the world’s oldest cultivated plants.

Fenugreek seeds are small and yellow-brown in color. They are rich in protein and their flavor is bittersweet.

Fenugreek seeds are often used in curries and other spice blends due to their aromatic qualities.

Fenugreek can be used in pickles, chutneys, fish and vegetable-based dishes, breads and rolls, dahl, stews, and halva (a dessert).

Fenugreek seeds have a strong flavor, so amounts called for in recipes are typically small.

Fenugreek seeds are usually toasted lightly before using. However, it’s important not to overdo this as the seeds can be made bitter. Fenugreek leaves are used fresh or dried in vegetable dishes, curries, marinades, and preserves. Some people make teas from the leaves as well.

Fenugreek has traditionally been used as a home remedy for a broad array of ailments, including stomach upsets, constipation, chronic cough, erectile dysfunction, and many other problems. It has also been used by breastfeeding women to stimulate milk production and applied externally to treat inflammation. However, there has not been sufficient research conducted to evaluate its effectiveness for any of these uses.

A handful of small studies suggest that fenugreek may benefit those with diabetes by slowing the absorption of sugar and stimulating insulin release (both of which reduce blood sugar). Although many people use fenugreek as a complementary therapy, it shouldn’t be considered a replacement for medical care.

Except for rare allergies, most people don’t suffer any side effects when eating the small amounts of fenugreek called for in recipes. However, taking medicinal doses may trigger bloating, gas, or diarrhea, and fenugreek applied to the skin can cause irritation. Also, because fenugreek has historically been used to induce childbirth, it’s not recommended for those who are pregnant.

Fenugreek can interact with common medications, including diabetes medications and warfarin (Coumadin), and there is some evidence that it might be risky for children as well. Checking with a doctor before using fenugreek is recommended, especially if you take medication or have a pre-existing health condition.

Fenugreek isn’t always available in regular supermarkets, but it can usually be found in stores that carry Middle Eastern, Indian, or Asian ingredients and in certain herbal and health food stores.

Sources
Akis, E., “How to Cook with Fenugreek,” Times Colonist, n.d.
National Center for Complementary and Alternative Medicine, “Fenugreek,” 2012.
WebMD, “Fenugreek,” 2012.