Blog

Water: The Overlooked Ingredient

by Monica Reinagel, MS, LDN

7417277818_24db95a92e_z[1]Remember when there were just two kinds of coffee: regular and decaf? Now, we’re invited to savor the subtle distinctions between coffee grown in the Andes versus beans from Ethiopia. It’s the same with chocolate, olive oil, wine…even salt! Down the street from my house is a store devoted entirely to salt, with hundreds of types from around the world. And it’s not simply about finding your favorite: one is perfect for fish, another for tomatoes, a third ideal for sprinkling over fruit salad.

Despite all the minute attention being given to ingredients these days, the quality of the water we use in our food and beverages is all too often overlooked. Click here to learn more.

[The linked article is part of a collaboration with PUR water filters.]

Cocoa cashew creme (aka “Notella”)

by Monica Reinagel, MS, LDN

This delicious recipe comes from my good friend, Jed. Not only does it taste better than Nutella, it’s 30% lower in calories, 25% higher in protein, and has only a fraction of the sugar. If it’s not quite sweet enough for you, add a bit more sweetener or decrease the cocoa powder slightly. If you like a little heat, add a pinch of ground ginger or cayenne pepper. For a mocha variation, add 1/2 teaspoon of espresso granules.

Ingredients

  • 1/2 cup cashew butter, unsalted
  • 1/2  cup unsweetened cocoa powder
  • 1/2 cup water
  • 2 tablespoons maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon salt

Place all ingredients in a large bowl and stir with wooden spoon until well mixed and creamy. Store in the fridge. Makes about 1 cup.

Originally published at QuickandDirtyTips.com

 

Product Review: Tumeric turmeric-based elixirs

by Monica Reinagel, MS, LDN

 

Tturmeriche good folks at Tumeric (no, that’s not a typo; that’s how the brand is spelled) recently sent samples of their turmeric-based juice drinks and power shots for me to review. Knowing my interest in diet and inflammation, I guess they figured I’d be impressed by a product-line based on one of the most anti-inflammatory spices in the world. They were right!

The traditional Indian ingredient is being heavily researched as a potential preventive for Alzheimer’s disease, cancer,  and other inflammation-related conditions.  And turmeric-based juices are a great new way to get more of this health-promoting spice into your diet.

The Tumeric brand elixirs offer a potent dose of fresh-pressed turmeric juice blended with traditional Indian herbs and spices.  My favorite is the original elixir, a spicy combination of turmeric, ginger, cardamom, and cayenne (!), lightly sweetened with honey. A 12 ounce bottle contains 70 calories and 15g of sugar–about half the sugar of orange juice.  The Golden Milk, made with turmeric, coconut cream, chia, and hemp milk, is more like a meal, with 270 calories, 11 g of protein, and 14 g of fat per bottle. (I’m not crazy about the taste of coconut cream, but if you are, this one is worth checking out.)

One advantage to the 3-oz, 70-calorie “PUREprana” shots is that they also feature black pepper, which enhances absorption of curcumin, the active ingredient in turmeric.

At $6 per 12-ounce bottle, this is definitely a premium product but one that’s unique, well-formulated and a nice addition to the category.

Grapefruit and Avocado Salad with Chili-Lime Vinaigrette

by Monica Reinagel, MS, LDN

Avocado and grapefruit salads are a familiar theme but the added texture of the celery and a piquant chili-lime dressing add new life to an old favorite. Pack it for lunch with a hard-boiled egg for protein. The lime juice in the dressing will keep the avocado from browning.

avocadograpefruit

Ingredients

  • 2 tablespoons fresh lime juice
  • 2 tablespoons walnut oil
  • 1 teaspoon honey
  • 1/4 teaspoon chili powder
  • 1 pink grapefruit, peeled and sectioned
  • 2 ripe Hass avocados, peeled and cubed. (See The Easy Way to Cube and Avocado)
  • 1 cup celery hearts, sliced in 1/2″ pieces

In a large salad bowl, whisk together lime juice, oil, honey, and chili powder until emulsified. Add grapefruit, avocado, and celery in large bowl and toss gently to combine. Serves 4.

Grapefruit and Avocado Salad with Chili-Lime Dressing

Product Review: Ball® FreshTECH Automatic Home Canning System

by Monica Reinagel, MS, LDN

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Although I’m not a prolific canner, I usually put up a few things from my garden every August, using an ancient enameled canning pot I picked up years ago at a yard sale.  Baltimore in August is steamy enough without giant pots of water boiling on the stove for several hours, so I was intrigued by a recent review of a new electric canning appliance from Ball–and delighted when the folks at Ball offered to send me a unit to review.

Having spent the weekend playing with my new toy, here are some thoughts–in case you are considering purchasing one. Continue reading “Product Review: Ball® FreshTECH Automatic Home Canning System” >

Is shellfish as nutritious as fish?

by Monica Reinagel, MS, LDN

Q. “I hear a lot about the health benefits of eating fish, but are other types of seafood (such as shrimp, mussels, oysters, calamari, etc.) just as good for us? I enjoy eating them but would love to know more about how they fit into a healthy diet.”

A. Absolutely! Seafood can be broken down into several different categories: finfish (which include fish like salmon and trout), mollusks (which include clams, calamari, oysters, scallops, and mussels), and crustaceans (which include shrimp, crab, and lobster). And let’s not forget about those sea vegetables!

As is the case with land animals (and vegetables), each type of seafood has its own unique nutritional profile, but we can also make some generalizations:

  • All seafood (with the exception of sea vegetables) are good sources of protein.
  • Seafood is one of the better dietary sources of vitamin D.
  • Mollusks tend to be rich in selenium and zinc.
  • Crustaceans are often high in cholesterol
  • Because most seafood lives in salt water, they also are relatively high in sodium, compared with other animal proteins.

Of course, one of the main health benefits of fish is the omega-3 fatty acids. But the amount of omega-3 varies considerably from type to type. Tilapia, orange roughy, and cod, for example, are all relatively low in omega-3 fatty acids.

Among the best sources of omega-3s are salmon, sardines, sablefish, anchovies, and herring. Among the shellfish, oysters are the only ones with comparable omega-3 levels.

This article was originally published on QuickandDirtyTips.com

 

Calculate your Mediterranean Diet Score

by Monica Reinagel, MS, LDN

olive-oil-cooking[1]A huge–and growing–body of research suggests that closely following a Mediterranean dietary pattern can help you live a long and healthy life.

How similar is your diet to the mythical Mediterranean Diet studied by researchers? Answer these 9 questions to get your score. (Adapted from Oldways)

Give yourself 1 point for every Yes, 0 points for every No.

1. I eat at least 2 cups of vegetables every day.

2. I eat 2 or more pieces of fruit a day. Continue reading “Calculate your Mediterranean Diet Score” >