Quick & Healthy Recipes: Easy Peezy (Healthy!) Sweet "Cream"

Now that high temperatures are finally back in the Northern hemisphere, the cold breakfasts that seemed so miserable a few months back are suddenly the perfect way to start the day.

I don't know about you, but I LOVE a bowl of fresh fruit and whipped cream. It makes for a great dessert, but it's certainly not the healthiest way to start your day.

Alas, here is my couldn't-be-any-easier recipe for a healthier cream that adds body, creaminess, and flavor to whatever you pair it with!

YIELDS: 1.5 cups

INGREDIENTS:

1 cup raw cashews
1 cup cold water
2 teaspoons vanilla extract
1 teaspoon coconut extract

DIRECTIONS:

Combine all ingredients in food processor and mix until a smooth consistency is reached.

For best flavor and texture, refrigerate for at least 4 hours before consuming.

This tastes absolutely wonderful mixed with a cold bowl of fresh fruit!

NUTRITION INFORMATION (per 1/4 cup serving):

141 calories
6 grams fat
1 gram saturated fat
30 milligrams sodium
1.4 grams sugar (naturally occurring)
4.6 grams protein

Excellent Source of: copper, magnesium, manganese
Good Source of: potassium, zinc

Numbers Game: Answer

According to National Health and Nutrition Examination Survey data, 79 percent of adults living in the United States do not meet the required daily intake of magnesium.

Although these intake levels are not low enough to result in clinical deficiencies, they are worrying when you look at calcium-to-magnesium ratios in the United States.

High calcium to magnesium ratios have been linked with higher risks of colorectal cancer and, in some studies, heart disease.

This is largely due to the fact that calcium and magnesium compete for absorption (high ratios don't allow magnesium to do its job properly).

Diets with high calcium:magnesium ratio put individuals at a higher risk for oxidative damage (one of the most significant causes behind the development many diseases).

The ratio should ideally be approximately 2:1 (hence the calcium DRI of 1,000 milligrams and the magnesium DRI of 500 milligrams).

Nuts, beans, potatoes, whole grains, and spinach are the best sources of magnesium.

Numbers Game: A New Low

According to National Health and Nutrition Examination Survey data, ______ percent of adults living in the United States do not meet the required daily intake of magnesium.

a) 79
b) 41
c) 62
d) 58

Leave your guess in the "comments" section and come back on Sunday for the answer -- and what it means for your health.

Numbers Game: Answer

92 to 98 percent of peak bone mass (the period by which all bone formation occurs) is achieved by age 20.

High peak bone density is one factor that helps decrease the risk of osteoporosis and bone fractures later in life.

This is precisely why having adequate intakes of calcium -- as well as being physically active -- during childhood and adolescence is crucial.

The more "bone healthy" the diet is during childhood and adolescence (particularly by consuming sufficient amounts of calcium, vitamin K, vitamin D, phosphorus, and magnesium), the higher peak bone mass levels are.

This is not simply a matter of having your child pop a Flintstones chewable vitamin, though. Whole foods containing these nutrients are far superior sources.

You Ask, I Answer: Ostrich Eggs

Do ostrich eggs offer the same nutrients as eggs laid by hens?

-- Joelle Numberg
(city withheld), AZ

Let me guess -- this question was inspired by this week's Top Chef episode?

For those of you who don't watch that wonderful Bravo reality show, contestants were asked to reinvent classic American dishes, and one not-too-methodical participant decided to make a quiche with ostrich eggs despite never having cooked with them.

This move led to her elimination at the end of the episode.

So, apart from destroying reality show contestants' runs, what else do ostrich eggs offer?

The main selling point is that they are significantly lower in cholesterol -- and a bit lower in saturated fat -- than their chicken counterparts.

Keep in mind that one ostrich egg is equal to two dozen of the chicken variety, so you must always remember to divide.

The 2,000 calories contained on a single ostrich egg isn't at all outrageous when you divide by 24 and get 83 calories -- a mere six more calories than your standard chicken egg.

Vitamin and mineral composition is nearly identical, although ostrich eggs offer lower levels of vitamin A and slightly more magnesium.

You Ask, I Answer/Quick & Easy Recipes: Vegan Alfredo Sauce

I became vegan about two months ago.

I don't really miss many things since I find perfectly tasty substitutes, but yesterday night I found myself craving alfredo sauce (maybe it's the cold weather).

Since I have seen some vegan recipes on the blog, I wondered if you had any ideas as to how I can have alfredo sauce without dairy?

-- Shannon Gibson
St. Paul, MN

You've come to the right place, Shannon!

Although I am not vegan, I enjoy vegan cooking -- it is creative, healthy, and always offers a new experience for the tastebuds.

After several experiments, I crafted a vegan alfredo sauce I have been enjoying for approximately two years.

YIELDS: 6 servings (1 serving: 1/2 cup)

INGREDIENTS

3/4 cup raw cashews
1 cup water
4 garlic cloves
2 Tablespoons lemon juice (freshly squeezed preferred)
1 Tablespoon extra virgin olive oil
1/4 cup nutritional yeast
1 teaspoon salt
1/4 teaspoon pepper (optional)

INSTRUCTIONS

Place cashews in food processor. Pulse for 20 - 30 seconds.

Add water and pulse until cashews and water are evenly mixed.

Combine rest of ingredients in food processor until blended.

NUTRITION INFORMATION (per serving)

150 calories
1.5 grams saturated fat
380 milligrams sodium
4 grams fiber
8.5 grams protein

Good source of: B vitamins (including B12!), magnesium, copper, phosphorus, manganese, potassium, iron

Quick & Healthy Recipes: Vegan Spinach-Walnut Pesto

Here is a different spin on traditional pesto I often whip up at home.

It omits cheese (you're welcome, vegan and lactose intolerant readers), replaces pinenuts with walnuts for an Omega-3 boost, and adds some spinach for extra nutrition.

YIELDS: 6 servings

INGREDIENTS

6 garlic cloves, whole
1 1/2 cups fresh basil leaves
1/2 cup spinach leaves
1/3 cup raw walnuts
1 Tablespoon freshly squeezed lemon juice
4 Tablespoons extra virgin olive oil
1/4 teaspoon salt (preferably coarse sea salt)
Pepper, to taste
1 cup water (from pasta pot)
1/4 cup nutritional yeast (optional)

INSTRUCTIONS

1. Place whole garlic cloves in food processor. Pulse until diced.
2. Place rest of ingredients (except water) in food processor.
3. Pulse; add water and pulse again.

NUTRITION INFORMATION (per serving)

220 calories
1.5 grams saturated fat
14 grams monounsaturated (heart healthy) fat
190 milligrams sodium
4.5 grams fiber
7 grams protein
350 milligrams ALA Omega-3 fatty acids

Excellent Source of: Vitamin A, Vitamin K, thiamin, niacin, riboflavin, B vitamins

Good Source of: Vitamin C, iron, magnesium, phosphorus, fiber

Although you can obviously drizzle this over some pasta (preferrably whole wheat; be sure to include roasted red peppers for a wonderful complementary taste), I also recommend using it as a topping for seitan, tofu, or grilled chicken.

You Ask, I Answer: Salba

Do you know anything about Salba?

It seems to be getting quite popular (I accidentally ordered a raspberry salba square at my local coffee shop the other day), and I'm not sure whether it's a fad or not.

Is it actually a whole food or is it processed?

Where does it come from?

Is it as good as the makers of it claim?

-- Meredith (Last name unknown)
Via the blog

The folks at Core Naturals sure are working hard to hype up Salba.

No clue what I’m talking about? Let me break it down.

According to manufacturer Core Naturals, the salba seed is pretty much the greatest food ever created.

Dubbed by the company as “nature’s perfect whole food,” the press release pushes it as a one-stop shop for some of the highest quantities of fiber, calcium, magnesium, vitamin C, folate, and Omega-3 fatty acids.

Then there are statements such as this:

“Because of Salba's ability to absorb several times its weight in water, it may also help to curb hunger.”

That’s wonderful, but that’s simply what all soluble fibers do – the same ones found in oatmeal, fruits, vegetables, and nuts.

Core Naturals even make reference to one nutrition PhD at a Toronto-based university who, after conducting research, confirmed that Salba’s advertised properties truly exist.

You know something is slightly off, though, when the bragging rights about the doctor go something like this: “[He works at] the same university where in 1921, Dr. Frederic Banting discovered insulin and won the Nobel Prize for Medicine.”

Errrr.... okay?

Besides, there is something very suspect about having only one professional analyze your food. If Core Naturals is so sure that what they have is -- for all intents and purposes -- manna, why not send it out to a variety of independent food laboratories to have their goldmine validated?

Anyhow, Salba is just a white chia seed – with the exact same nutritional profile of all other chia seeds (which are usually black).

So, yes, it is an unprocessed whole food, in the same way that fruits, vegetables, nuts, and a plethora of other seeds are.

Don't get me wrong. Chia seeds have a neat nutritional profile – they are a good source of fiber, phosphorus, manganese and Alpha Linolenic Acid – but by no means is Salba a powerfood, nor does it offer the same Omega-3 profile as 28 ounces of salmon (as Core Naturals advertises.)

That is a very easy statement to debunk, by the way. Remember, salmon offers EPA and DHA, two Omega-3 fatty acids not present in seeds.

This situation with Salba and Core Naturals would be paramount to a company patenting Granny Smith Apples, calling them something different and claiming they were nutritionally superior any other apples.

Considering that Salba retails for anywhere from two to three times as much as standard chia seeds, I don’t really see a reason for purchasing it.

File it under "F" for fad. No, make that "FF" for... flimsy fad.

Advertising Gone Nuts!

A visit to my local CVS led to quite an interesting discovery -- Planters' new "NUTritious" line of products, advertised as "a distinctive line of snacking options that focus on specific wellness needs, all built with a better you in mind."

How sweet. Let's look beyond the sensitive copy, though.

Planters has always sold a variety of nuts -- good sources of fiber, heart-healthy fats, and nutrients like vitamin E, selenium, and magnesium.

So, nothing is broken and in need of getting fixed.

I was very curious to see how exactly this new line would improve over products as "non junky" as peanuts or cashews.

Let's begin.

First up -- the Heart Healthy Mix, which "may reduce the risk of heart disease."

Already my "BS" meter went off. Not only can that statement be applied to any nut product, it's also the kind of claim that is rally too vague to be of any use.

Sure, nuts may reduce the risk of heart disease assuming that they are part of a diet low in saturated and trans fats and rich in whole grains, fruits, and vegetables. And that you don't smoke. And that you're not 50 pounds overweight. I could go on...

What is so special about this product I do not know. It is simply a medley of nuts (almonds, peanuts, pecans, walnuts, etc.) just as heart-healthy as the generic CVS brand.

Next we have the South Beach Diet Recommended Mix, consisting of cashews, almonds, and macadamia nuts.

What makes these three nuts more South Beach Diet "friendly" than, say, hazelnuts and walnuts? Beats me.

The third product in the NUTrition line is the Energy Mix -- "a natural source of energy." So is Planters claiming that the other products don't provide energy?

This one includes a medley of nuts along with chocolate covered soynuts and honey roasted sesame sticks.

Seeing as how all calories are a source of "natural energy" (you could make the case that a 1,200 calorie triple milkshake is "a natural source of energy,") I have absolutely no clue what the point of this product is.

The Digestive Health Mix (I hope you are rolling your eyes along with me by this point) "keeps everything moving" by combining "pistachios, almonds, tart cranberries, crunchy granola clusters, and sweet cherries."

Fair enough -- but the fiber in any of the other mixes (or any serving of nuts, for that matter, no matter what the brand) also keeps things moving.

What is completely absurd is the presence of high fructose corn syrup. How does that fall into Planters' creating this with a better "me" in mind?

I suppose companies will always be looking for the next great way to boost sales, but whoever thought up this new Planters line is, quite frankly, a nut!

Numbers Game: Answer

Several nutrients are lost in the milling process.

For instance, "white" flour contains 72 percent less magnesium and 90 percent less vitamin E than whole wheat flour.

Yet another reason to always opt for whole grain -- rather than refined grained -- products.

Sure, their higher fiber content is a plus, but whole grains offer essential nutrients in higher quantities (in some cases, they offer nutrients not found in refined varities.)

The only nutrients lost in the milling process that legally must be added back (this is known as enrichment) are thiamin (B1), riboflavin (B2), niacin, and iron.

Although refined grain products also contain folate, this is due to fortification, rather than enrichment.

Numbers Game: Milling Mediocrity

Several nutrients are lost in the milling process.

For instance, "white" flour contains _______ percent less magnesium and _______ percent less vitamin E than whole wheat flour.

a) 54, 86
b) 92, 81
c) 72, 90
d) 68, 94

Leave your guess in the "comments" section and come back on Tuesday for the answer.

In The News: Blood Pressure Just Says "No" To Drugs

The New York Times is reporting that "high blood pressure is becoming increasingly resistant to drugs that lower it."

Which begs the question -- why pop pills when you can just... eat?

Blood pressure is one of those conditions that I don't think is taken as seriously as it should be.

Everyone runs around with their cardiac health in mind, forgetting that high blood pressure is just as serious.

After all, "starting at a blood pressure of 115/80, research shows that the risk of a heart attack or stroke doubles with every 20-point increase of systolic pressure, the top number, or 10-point increase of diastolic pressure, the bottom number."

As someone who is aware of the therapeutic power of nutrition, it is very frustrating to see people spend so much money on these medications (not to mention put such a strain on some organs) when they could begin to tackle the problem with dietary management.

Consider this eye-popping example:

"Pat J. Dixon, 58, a nurse in Atlanta, takes five medications to lower her blood pressure. In many ways, Ms. Dixon is typical of a patient who develops resistant hypertension. At 5 feet and 172 pounds, she is obese, and her weight gain has caused mild Type 2 diabetes, for which she takes yet another drug. The diabetes is an extra strain on the kidneys, in turn worsening her blood pressure."

From a nutrition perspective, several nutrients are valuable tools in normalizing blood pressure.

First, sodium consumption should be kept to no more than 2,300 milligrams a day.

The best way to prevent excessive sodium intakes is to cut back on frozen, pickled, smoked, and canned foods.

In the case of canned beans, for example, opt for low-sodium varieties or rinse standard varieties for 10 to 15 seconds to remove excess sodium.

Potassium and magnesium are two minerals that are also crucial for blood pressure regulation.

Interestingly enough, the more processed a food, the higher the sodium content and the lower the potassium.

Consider these two examples:

A 3-ounce broiled porkchop contains 46 milligrams of sodium, whereas 3 ounces of ham pack in 1,117.

A medium baked potato contains a meager 8 milligrams of sodium, whereas a side of mashed potatoes at Kentucky Fried Chicken adds up to 360 milligrams!

Hence, the less processed the diet, the lower in sodium and higher in potassium.

Magnesium, meanwhile, is found in nuts, seeds, whole grains, and some varieties of fish.

Research has also shown a definitive link between calcium and blood pressure regulation -- yet another reason to make sure you are getting enough of the "bone mineral."

Food can have such an impact on blood pressure regulation that there is an actual eating plan specifically formulated for it: DASH (Dietary Approaches to Stop Hypertension)

In The News: Revising the Food Pyramid

The folks over at the Harvard School of Public Health -- led by Walter Willett -- don't think the traditional USDA food pyramid (officially known as MyPyramid) doles out the best advice.

So, they proactively designed their own version -- The Healthy Eating Pyramid.

You can see a nicely drawn PDF version by clicking on the link above.

I prefer this version over the USDA's, but have a few critiques.

Although I like the inclusion of "daily exercise and weight control" at the base, I would prefer that section be titled "daily exercise and portion control."

Additionally, the "healthy fats/oils" category should place more of an emphasis on fats higher in Omega-3 (i.e: olive oil, walnuts, flaxseed) and less on ones offering very high Omega-6 levels (ie: soy and corn).

As I have discussed in the past, an improper Omega 6:Omega 3 ratio has its share of health implications.

Lastly, I strongly disagree with the inclusion of potatoes in the "eat sparingly" pyramid tip (accompanied by red meat, refined grains, sugary snacks, and salt).

It is one thing to eat potatoes in their nutritionally void skinless, deep fried version.

However, a baked potato, eaten with its skin, is a great source of fiber, potassium, vitamin C, folate, and magnesium.

Clearly, current obesity and diabetes rates can not be blamed on the ingestion of healthily prepared potatoes.

Your thoughts?

You Ask, I Answer: Western Alternative Bagel

[What do you think of] the Western Alternative Bagel?

-- Anonymous (via the blog)

To those of you who have never heard of it, the Western alternative bagel is developed by California-based chain Western Bagel.

Each two-ounce bagel clocks in at 110 calories and contais 0 grams of fat, 0 grams of sugar, 7 grams of fiber, and 6 grams of protein.

Here's the mystery, though. Look at the ingredient list: Enriched unbleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, wheat gluten, corn starch, inulin, oat fiber. May contain 2% or less of: calcium sulfate, enzymes, l-cysteine, salt, yeast, calcium propionate and sorbic acid (preservatives), artificial flavor, sucralose.

Whole wheat flour is nowhere to be found.

Sure, oat fiber is present, but towards the end. Certainly not in a sufficient quantity to result in seven grams of fiber.

So...how do they do it?

Allow me to introduce you to inulin.

Also known as chicory root, it is a natural fiber (and prebiotic!) found in asparagus, onions, bananas, and other fruits and vegetables.

Some of you may have heard the term 'prebiotic' before but are not sure what it means.

In essence, when we consume inulin, the bacteria in our digestive system digests it and forms fructooligosaccharides, which in turn increase the number of beneficial bacteria in our colon.

The higher our beneficial bacteria count, the healthier our intestinal tract.

Food manufacturers love inulin, since it can replaces fat, whole wheat flour, and sugar while still giving baked goods a soft texture and and pleasant mouthfeel.

From a health standpoint, it contains the same benefits as other fibers -- longer-lasting satiety, regularity, and increased stool bulk.

Additionally, it does not raise blood-glucose levels, so it is deemed safe for diabetics.

In The Netherlands, inulin has been given an official stamp of approval. Products containing this fiber can legally be advertised as "promoting well-balanced intestinal [intestinal] flora composition."

It gets better! A 2006 Brazilian study published in renowned journal Nutrition Research found that inulin helps increase calcium and magnesium absorption.

Any drawbacks? Two I can think of.

First, consuming large amounts of inulin (especially if you are not accustomed to it) can result in flatulence and mild stomach pains.

Additionally, although inulin has its nutritional advantages, it is missing most of the goodness found in whole grains.

A bagel made with refined grains and inulin is definitely a better option than a fiberless one made solely with white flour.

However, whole grains are more than just fiber. They are an exclusive mix of phytonutrients, plant sterols, and antioxidants with their own health-boosting properties.

I don't think of inulin (while helpful and beneficial in its own right) as a true substitute for a 100% whole grain product.

Eat Your Tea

Convenience is a huge factor behind our food choices.

Whether you're pressed for time or away from a kitchen for a few days, snacking on-the-go is part of many people's daily routine.

It certainly doesn't help that most convenience foods comes in the shape of chips, cookies, candy, sugary sodas, and protein bars that are often loaded with sugar and saturated fat.

Alas, I am happy to add Tzu (The Tea Bar) to my Hall of Fame - which currently includes Lara Bars, Clif Nectar Bars, and Pure Bars.

I knew Tzu was worth looking into when I stumbled across it at my local deli and read the ingredient list: sprouted whole grain brown rice, whole grains (oats, buckwheat), whole grain rye, sesame seeds, green tea leaf, green tea powder, konnyaku fructose, flax seeds, sapporo brewer's yeast, and bamboo salt.

Do you see all the pluses? No artificial ingredients, no syrups, no sugary soy and rice crisps, no hydrogenated oils, and fructose is not one of the first five ingredients.

I do wish the flax seeds were included in their ground state (since, in their entirety, they are completely undigested by our bodies), but I consider that to be a very promising ingredient list.

The nutrition profile is very nifty, too. Each bar contains a mere 110 calories, 1 gram of fat, 35 milligrams of sodium, and 2 grams of sugar.

It also offers 4 grams of fiber, 60% of our vitamin C needs, 15% a day's worth of calcium, 20% of the daily magnesium recommendation, and 20% of the recommended daily intake of selenium.

The best thing about it is -- this is all done with real food (not by injecting synthetic vitamins and minerals into the bar, as so many other products do)!

As you all know, I do not recommend a product on my blog until I taste it. Tzu passed that exam with flying colors. If you like the taste of green tea, you will absolutely love this bar.

So what about the inclusion of green tea?

At 3 grams per bar, that's equal to 2 cups' worth. Most studies showing health benefits (mainly on cardiovascular health) from green tea involved participants drinking 4 to 6 cups a day.

While Tzu bars contain a fair amount (which, if anything, helps rather than hurts), their virtues go well beyond that, as they are low-fat, low-calorie, tasty, and a good source fiber, vitamins and minerals.

You Ask, I Answer: Fiber

Can you get too much fiber in a day? I ask because I usually add fibrous brans (both oat and wheat bran) in my food, and some days I end up with 60 or 70 grams of fiber. Is this healthy?
-- Anonymous (per the writer's request)

Fiber is a very important nutrient that, unfortunately, many people in the United States are severely lacking in their diets.

Soluble fiber -- the type found in oatmeal -- is a great cholesterol reducer and satiey contributor, while insoluble fiber -- contained in whole wheat products -- helps eliminate toxins out of our body quicky and softens stools.

Fruits, vegetables, and legumes contain both soluble and insoluble fiber.

The problems associated with diets low in fiber are well documented, but is there such a thing as too much fiber? There can be.

If you're consuming 2,000 calories a day, you should aim for approximately 35 grams of fiber a day. Eating 1,500 calories? 25 grams should be your goal.

There are some things to keep in mind when it comes to fiber consumption.

First of all, if you are experiencing gastrointestinal distress (i.e.: bloating, diarrhea, or stomach pains) when consuming high amounts, your body is indicating you've passed its fiber threshold.

People who normally do not consume a lot of fiber need to increase their intake slowly (and make sure to stay hydrated while doing so), to not suffer from these symptoms. Going from 10 to 30 grams a day over a 24 hour period is not something your stomach will appreciate.

The biggest concern accompanying a high fiber intake (particularly insoluble fiber) is intereference with the absorption of certain vitamins (A, D, E, and K) and minerals (zinc, magnesium, iron and calcium).

Large amounts of insoluble fiber flush vitamins and minerals out of our system before they've truly had a chance to be fully absorbed by the body.

I would try to aim for no more than 50 grams of fiber a day. Although this might seem like a very high figure to some, many vegetarians often have a hard time not surpassing their fiber requirement, especially those who substitute meats with nuts, seeds, and legumes.

If you are consistently eating more than 50 grams a day, I would recommend getting some bloodwork done and seeing if there are any vitamins or mineral deficiencies worth looking into.

For more information on fiber, be sure to check out the first issue of the Small Bites newsletter!

Quick and Healthy Recipe: Veggie Wraps

This easy to make (no appliances needed!) recipe is a great summertime lunch treat.

1 whole wheat wrap
2 tablespoons hummus
1/2 cup avocado
1/4 cup peppers (red or green)
1/8 cup red onion, chopped
1/4 cup mesclun mix
1/8 cup carrots, shredded

Place ingredients in the center of the wrap (for an extra touch, heat up the wrap in the microwave first for approximately 30 seconds), fold, and eat.

Nutrition Profile:
360 calories
14 grams heart-healthy fats
2 grams saturated fat
11 grams (!) fiber

Although it might not seem like a filling meal, the combination of high fiber and heart-healthy fats is guaranteed to keep you full for hours. Even my most carnivorous friends have been surprised at how great this wrap is and how full they feel afterwards.

As an added bonus, the medley of vegetables provides a plethora of vitamins (including A, C, and E), minerals (such as potassium and magnesium), and antioxidants.

Goes great with a chickpea, cucumber, and cilantro salad.

All-Star of the Day: Artichokes

Artichokes might look funny, but they certainly have a good heart!

In fact, just half a cup of their hearts provides 5 grams of fiber, 14% of our Vitamin C requirements, 11% of our folate needs, 16% of our recommended Vitamin K intake, and 13% of our magnesium requirements – all in a measly 42-calorie package.

And that’s just the beginning! As many of you now know, the power of vegetables lies in their antioxidants – and artichokes certainly deliver.

One especially promising antioxidant they contain is silymarin. Among other things, it has been found to maintain liver health and, as published in a 2001 study by Case Western Reserve University’s Department of Dermatology, helps lower our risk of developing a variety of skin cancers.

Meanwhile, another antioxidant found in artichokes known as cynarin helps curb bad and total cholesterol levels while also supporting liver healthy by aiding in the regeneration of healthy tissue.

I highly recommend steaming them (to prevent the loss of the B vitamins and vitamin C) and then add to a frittata or stir-fry.

All-Star of the Day: Corn

When cooked properly, corn is a nutrition all-star offering a wealth of nutrients.

A cup of cooked corn (or one large kernel, in barbecue terms) provides 4 grams of fiber, 5 grams of protein, 20 percent of the daily requirement for folate, as much potassium as a medium banana, and 15 percent of our phosphorus and magnesium needs.

The combination of folate, potassium, phosphorus, and magnesium make corn a great defender against heart disease and high blood pressure.

Research by the Center for Disease Control and Prevention concluded that once law required folate be added to bread products, deaths caused by heart attacks dropped significantly.

Obviously, folate is abundant naturally in fruits and vegetables, and corn is one heart-healthy friend.

Even better, recent research suggests a link between meeting one’s daily folate needs and decreasing risk of colon cancer by as much as 20 percent!

What many people fail to realize is that corn is a whole grain, meaning it provides many of the same health benefits attributed to oatmeal, buckwheat, quinoa, and whole wheat products.

Among these – a healthy dose of magnesium, a crucial mineral for bone growth and maintenance.

Phosphorus, meanwhile, is the behind-the-scenes player helping our kidneys get rid of waste and is also necessary to keep our nervous system in check and running.

Additionally, research shows whole grains help stabilize blood sugar levels!

Potassium-rich foods such as corn also help counter the dangerous effects of too much sodium on our blood pressure.

The healthiest way to eat corn is grilled or popped. Yes, popcorn (especially in an air popper) is an immensely healthy snack. Hold the butter and spice it up with some salt-free chili powder or cinnamon for a low-fat, fiber-rich afternoon treat.

All-Star of the Day: Almonds

Yet another victim of the fat-phobic 90s, almonds are finally getting the respect they deserve.

And why shouldn’t they? One ounce of almonds (about 23 pieces) amount to 163 calories, 3 grams of fiber, 6 grams of protein, and 37 percent of our vitamin E, 19 percent of our magnesium, and 36 percent of our manganese daily requirements.

Magnesium might not be as popular as iron or calcium, but it is an extremely important mineral to have in our diets. Without it, our veins resist bloodflow, increasing our risk of high blood pressure and blood clot formation.

Those 6 grams of protein are very special. Arginine, a protein found in almonds, has been shown to make our arteries more elastic, therefore reducing the risk of plaque buildup on their walls.

That alone make almonds a wonderful food for cardiovascular health. But they wouldn’t be all-stars unless they offered even more benefits.

Take this. Research by the American Heart Association concluded that eating just one ounce of almonds every day for 30 days lowers LDL (bad) cholesterol by 4 and a half percent!

“But almonds are fatty,” I have a feeling some of you are thinking.

Let’s put this to rest once and for all. Eating a handful of nuts every day does NOT make you fat. There’s plenty of research to back this up.

The people in the study I just mentioned were eating 23 almonds every day for a month and they didn’t gain an ounce of weight.

How can that be? A team of scientists at Purdue University found that people who consumed almonds on a daily basis reduced calories from other food sources. For example, if they had almonds in their salad, they didn’t eat bread or ask for dessert; if they had almonds as an afternoon snack, they weren’t craving candy or Doritos at 4 o’clock.

Over at London’s King College, another interesting hypothesis has emerged. Researchers believe the fiber makeup of almonds alone may reduce the amount of fat (and calories) we absorb from these delicious nuts!

As if that wasn’t enough, a Harvard study found that participants who added an ounce of almonds a day to an otherwise low-fat eating plan lost the same amount of weight as those who didn’t.

Here is the really surprising part. Six months later, the almonds eaters kept the weight off, while those who continued their diet low in fat and calories had GAINED some of the weight back!

So, please, have a handful of raw almonds and ENJOY THEM!

There’s more. Almonds are worth having in our anti-diabetes arsenal. When consumed with a meal, almonds helped lower blood sugar levels after eating.

Meanwhile, a 20-year long dietary analysis conducted by the Nurses’ Health Study demonstrated that, once again, just 1 ounce of almonds a day lowers the risk of developing gallstones by as much as 25 percent.

To get the most out of these nutrition A-listers, be sure to buy the raw kind and store them in the fridge once opened to slow down their spoilage. Munch away!