TAG: Nutrition

Walnuts: A Healthy Choice

Walnuts

Walnuts are nutritional powerhouses, rich in omega-3 fatty acids, high-quality protein, antioxidants, and other beneficial ingredients. Nutrients found in walnuts help to reduce the risk for cardiovascular disease, metabolic syndrome, gallstones, certain cancers, and type 2 diabetes. Although all nuts provide health benefits, a recent study found that walnuts are the richest in antioxidants (American Chemical Society, 2011). According to the George Mateljan Foundation (2012), nearly 95% of people don’t eat any tree nuts at all, which is unfortunate because those who do eat nuts consume significantly more fiber, potassium, calcium, and magnesium than their nut-avoiding counterparts. Research indicates that… read more

The Recommended Intake

Fruit and vegetables

Nutritionists recommend eating at least five servings of fruits and vegetables per day, but most people fall far short of this goal. A serving is: One medium-sized whole fruit One cup of raw leafy vegetables Three-quarters of a cup of vegetable or fruit juice (100% juice) Half a cup of cooked, canned, or frozen produce One-quarter of a cup of dried fruit Eating five fruits or vegetables per day significantly reduces your risk of heart disease, cancer, stroke, diabetes, cataracts, osteoporosis, chronic obstructive pulmonary disease, and obesity, so it’s worth getting into this habit. Here are some easy ways to… read more

Kids, Fruits and Vegetables

Healthy eating

Most people know that eating plenty of fruits and vegetables is critical for good health, but getting kids to consume them can be a challenge. Fortunately, there are a number of things that you can do to make produce more appealing. Serve fruits and vegetables fresh, with dip: Fresh, crunchy produce usually tastes better to kids, and providing delicious dips increases their appeal. Let kids choose their produce: Instead of forcing kids to eat particular vegetables (and possibly creating a lifelong aversion), encourage them to choose their own when shopping. Ask them to select a variety colors and shapes, and… read more

Growing Your Own

Cherry Tomatoes

Most people know that driving generates carbon emissions, which contribute to global warming. However, not everyone is aware of the impact that our current food system has on the environment. A UK study conducted in 2001 found that while a typical family’s year of driving generates around 4.4 tons of CO2, producing, processing, packaging, and distributing that family’s food generates 8 tons of CO2. Our current food system is unsustainable. While traditional agricultural methods require the equivalent of half a calorie of energy to produce a calorie of food, the modern system typically requires around 10 fossil fuel energy calories… read more

Salt – Friend or Foe?

Salt - friend or foe?

For many years people have been advised to avoid salt or risk driving their blood pressure skyward, but new research suggests that salt has been unfairly maligned. A number of recent studies, including a meta-analysis published in the American Journal of Hypertension and a large-scale European study reported in the Journal of the American Medical Association found no evidence that reducing salt intake significantly decreases the likelihood of suffering from heart attacks or strokes. In fact, the latter study found that those with lower sodium levels were actually more likely to die of heart disease than their salt-loving counterparts. A… read more

Vegetable Frittata

Vegetable Frittata Recipe

Humans are responsible for wasting an average of 200kgs of food per year. Being smarter about how much food we purchase will decrease this amount of wastage. Planning meals for the week and adhering to that amount is a good start. Being creative about what is in the fridge is another. I hate wasting vegetables and have a great solution when there’s leftovers that are on their way out. Frittata Any vegetables in the fridge – Potato, Sweet Potato, Pumpkin, Carrot, Zucchini, Broccoli Herbs 5 Eggs Parmesan cheese Salt and pepper Method Pre heat oven to 160C. Par boil any… read more

The Tasteless Tomato

The story of the tomato

If your senses have ever had the pleasure of smelling and tasting a farm-fresh, sun- ripened tomato, then you not only recognize the distinct tomato plant smell but you also know what a tomato is supposed to taste like. In stark comparison, there is a strange hue of red, plastic-textured versions of the tomato, imposters if you will, that exists. You can find them readily available at most mass market food retailers, even oddly out of season. How do they take an innocent tomato and transform it into something, well, tasteless? It is a sad little story that starts with… read more