Adding some to flax to your diet can be a great way to boost your omega-3 fatty acid intake.  Why is boosting your omega-3 fatty acid intake a good idea?  Omega-3 fatty acids fall into the category of “good” fats and a diet high in omega-3s has been linked to a lower risk for heart disease and possibly cancer. Flax can be used in the diet in either seed, meal, or oil form; the use and benefits will vary slightly depending on form chosen.

Seed:  When eaten as intact seeds, flaxseed largely pass through the GI tract undigested and serves more as a source of dietary fiber than omega-3s.  This is a different benefit to flaxseed but a benefit nonetheless.  Adding seeds to baked goods, oatmeal, or cooked vegetables are easy ways to incorporate them into your diet.

Meal:  When the seeds are ground into a meal, some of the fiber content is lost but this processing allows for the omega-3s to be available for absorption. Thus, flax in this form provides some fiber and some omega-3 benefits.   Flaxseed meal can be used as an egg replacement in baked goods.  To replace one whole egg,  mix 1 Tbsp meal with 3 Tbsp warm water.  Allow the mixture to sit for ten minutes to thicken slightly before use in the recipe.

Oil: In this form, all of the fiber has been removed and the oil is primarily a source of fatty acids.  Never cook with flaxseed oil; add the oil after foods have been heated or in cold dishes, such salad dressings.  Flaxseed oil can also be added to smoothies.

  In the spirit of Jamie Oliver’s Food Revolution, it’s time for a “did you know” about orange juice. Have you ever wondered how orange juice that according to the label is “fresh squeezed”, “100% pure” and “not from concentrate” can taste exactly the same bottle to bottle?  Certainly no two oranges have the same consistent taste. Turns out, that consistent flavor in most commercial orange juice is the result of a “secret flavor packet” that is not required by law to be listed on the label.

The making of orange juice goes more or less like this:  Once picked, oranges are shipped to be processed, i.e. squeezed and the juice pasteurized.  Then, the juice is either turned into frozen concentrate or put into storage tanks where it is held for up to a year.  During this time, much of the flavor and aroma is lost.  Therefore, when the juice leaves the storage tanks, manufacturers add a flavor pack before bottling, which is derived from orange byproducts.  Many premium orange juice brands, including Tropicana, Minute Maid, Simply Natural, and Florida Natural, have been using these packets for years to createtheir brand’s unique and consistent taste.

And now, I dub thee an informed consumer.

 Fiber, sometimes referred to as roughage, is the indigestible portion of a plant that gives it its structure. The fiber content of a plant will decrease as the plant’s original shape is broken down, such as by cooking or processing.  For example, a whole apple provides 2.4 grams of fiber, applesauce 1.2 grams, and apple juice 0 grams.  Animal-based foods do not contain fiber.  Any foods made from animal products and claiming  to contain fiber, such as Fiber One® Yogurt, contain artificially added fiber.  These fiber additives will not necessarily produce the same health benefits.

The fact that the human body lacks the ability to breakdown fiber, allowing it free to pass through the entire length of the GI tract, is one of the reasons for fiber’s importance in nutrition and health. Adequate
fiber each day will promote normal bowel movements and prevent constipation.  As a general rule, adults need 25-30 grams of fiber per day.  To determine the daily recommended fiber intake for kids, take their age and add 5.

In addition to fiber, the other 3 “F’s” that play a role in normal bowel movements are:

Fluid – Drink plenty of fluid each day, the majority of which being water.

Fitness – Daily physical activity and movement, particularly after a meal, can help the digestion process.

Feedback – Moving things through the large intestine towards the light, so to speak, involves complex communication between involuntary and voluntary muscles.  Different actions, such as responding promptly
to the body’s cues and relaxing in the moment, will positive biofeedback to these muscles and facilitate successful communication.

 Named after the capital of Belgium, Brussels sprouts have a nutrient density that earns them a ranking in the “Vegetable Hall of Fame.”  This cruciferous vegetable is a good source of  over 12 different nutrients, including folate, vitamin K and vitamin C.  Best of all, they are in season!

When purchasing, choose sprouts that are firm and compact.  It is also a good idea to choose ones similar in size to ensure even cooking.  You can gently remove any brown or wilted exterior leaves prior to storing but do not
wash the sprouts until ready to use.  Brussels sprouts will last for up to 2 weeks in the refrigerator when loosely wrapped in a paper towel or plastic bag.  Prepare sprouts by trimming the stem, cutting a cross into the base of each sprout, and giving a good rinse.

Now, for the important part – how to cook them. The trick to good Brussels sprouts is to not overcook them.  Cooking them too long results in an unpleasant sulfur smell and strong flavor.  Properly cooked Brussels sprouts
should still be slightly firm and dense. Check for doneness by inserting a knife into the stem.  Brussels sprouts are done with the stem is barely tender.

Roasted Brussels Sprouts: Cut 1 pounds of Brussels sprouts in half and place cut side up on a rimmed baking sheet. Drizzle with canola oil and season with salt and pepper to taste.  Bake at 400 degrees for 25 to 30
minutes.  For a variation on this recipe, add some shallots to the roasting pan and toss with a little maple syrup.

Steamed Brussels Sprouts:Quarter 1 pound of Brussels sprouts and steam until tender, approximately three minutes. Season as desired with salt and pepper and serve.  For a variation on this recipe, create a dressing of 2 cloves fresh minced garlic, 3 Tbsp extra virgin olive oil, 2 tsp lemon juice, and salt and pepper to taste.  Once Brussels sprouts are tender, toss with dressing and serve.

Brussels Sprouts with Sautéed Onions and Almonds: Steam
1 pound of fresh Brussels sprouts for approximately 3 minutes or just tender.  While they are cooking, heat 2 Tbsp of butter in a large sauté pan on medium heat.  Add the onions and cook until translucent, about 4-5  minutes. Add brussel sprouts and 1 Tbsp more butter.  Increase the heat to medium high and cook for a few more minutes, taking care not to overcook.  Add salt and pepper to taste.  Remove pan from heat, stir in 1 tsp lemon juice and ¼ cup toasted slivered almonds.  (source: SimplyRecipes)

Pan-Browned Brussels Sprouts: Halve ½ pound of Brussels sprouts lengthwise. In a heavy skillet, melt 1 Tbsp butter with 1 Tbsp olive oil over medium heat.  Add 2 cloves of garlic, slivered, and stir until fragrant.  Transfer garlic to a small bowl.  Reduce heat to low and add sprouts to skillet, cut sides down, in one layer.  Sprinkle sprouts with 2 Tbsp pine nuts and salt to taste.  Cook sprouts, until just tender and undersides are golden brown, about 15 minutes.  Transfer sprouts to a plate, browned sides up.  Add garlic and remaining ½ Tbsp butter to skillet.  Cook over medium heat about one minute, stirring, until pine nuts are pale golden.  Spoon mixture over sprouts and sprinkle with pepper to taste. (source: Epicurous)

What is your family’s favorite way to enjoy these green nuggets of goodness?

  Thanksgiving is meant to be an enjoyable day on which we celebrate the things for which we are thankful.  Unfortunately, Thanksgiving dinner, which is traditionally large and excessive, evokes negative feelings for those who struggle in their relationship with food and their body.  It may be physical feelings of discomfort from overeating or it may be emotional feelings such as dread, anxiety, guilt, or self-deprivation.

To create a more positive and enjoyable experience at Thanksgiving dinner, it is important to be mindful as well as thankful.  Even if these feelings do not sound familiar to you, the following mindful eating practices can be useful to role model and teach your children to help in their development of a healthy relationship with food.

• Plate your food, sit down, and eat!  Give eating the attention it deserves!
• Be observant.
  •  Experiences the tastes, textures, smells, and sounds of each bite fully before taking another bite.
  • Pay attention to internal cues to stop eating.
  • To help focus your attention, try using your non-dominant hand to feed yourself.
• Avoid judgments.
  • Remember, all food is neutral.  Avoid calling food “good” or “bad”.
  • Throw away food rules, such as “no pumpkin pie.”
  • Make counter statements.  For example, “I’m not going to gain five pounds just because I ate a slice of pumpkin pie.”
• Remain present in the moment. 
  • Stay engaged in the conversation at the table.
  • Switch it up.  Taste receptors are strongest for the first two bites of a flavor so take two bites of an item and then move to anotherfood item.

  Zucchini bread, banana bread, pumpkin bread – a great way to add some fruits and vegetables to your child’s diet?  Think again.  Unforutnately, these well-intentioned quick breads (or muffins for that matter) tend to provide more sugar and flour bite for bite than actual fruit or vegetable.  The good news is that it only takes a little tweak here and there to boost the nutrient content of these baked goods.  Here are a few changes you can apply to standard recipes for baked goods.

1. Substitute up to half the quantity of white flour with whole wheat flour or substitute all of the white flour with whole wheat pastry flour.

2. The sugar quantity  can usually be dropped in half.  Try adding vanilla, nutmeg or cinnamon to intensify the sweetness.

3. Replace half of the butter or oil with applesauce, prune puree, or canned pumpkin.

4. Experiment with egg substitutions.  You can replace a whole egg with 2 egg whites.  You can also use flax meal as an egg replacement.  For every egg, use 1 Tbsp flax seed meal and 3 Tbsp water.  Whisk together and let sit for about 5 minutes.  The mixture will get runny, like eggs.

5. Add additional ingredients,  such as nuts, seeds, or dried fruit.

Soy is a nutritional beast.  It delivers as much protein as meat without the cholesterol, is low in sodium and saturated fat and is high in fiber, calcium, and probiotics.  Recent studies have even found that soy is associated with a reduced risk of heart disease and certain cancers.  Unfortunately, many people trying to reap these health benefits from soy have been unable to get over the peculiar consistency of the typical soy-based food, tofu.  Tempeh may be the answer.

Tempeh is made from fermented soybeans. In contrast to tofu, which is made from soymilk, the whole soybean is used for tempeh, giving it a firmer texture. The taste has been described as nutty, mushroom-like, or earthy.

This taste and texture combine to make a comparable substitute for meat.   It can be used in chili, and stews or cut into stripes and stirfried with vegetables.  Mix tempeh cubes with celery, bell peppers, scallions, mayo, lemon juice, and parsley to make a tempeh “chicken” salad sandwich. Grate tempeh with a cheese grater and use as meat replacement for tacos.

Bring the beast home to your house for dinner tonight!

These recipes have made it successfully past the lips of my uber-stubborn kindergartener and If-It-Moos-I’ll-Eat-It” husband.

Marinated Tempeh Stir-Fry with Broccoli and Red Bell Pepper

Tempeh for tacos

Southwestern tempeh stew

Maple-Chipotle Spiced Tempeh

Tempeh burgers

Another year has begun and with it comes another year of school lunches (did anyone else just hear that collective groan?)  Perhaps you have noticed the healthy changes that have taken place in the school lunch menu. The cafeteria staff has been working hard to improve the nutritional quality of their meals and the health of our children.  Kudos to them on behalf of our children!

For those families that prefer to bring a lunch from home, now is the perfect time to review the FVP strategy for bag lunches (see the Quick Bite article from January 26, 2011 or click on the  following link http://www.aquickbite.net/?p=18).  To review, choose one fruit, one vegetable, and one protein as the starting point for the lunch.  This will help ensure that your child hits these frequently missed food groups.  The start of the school year is a good time to start new, healthy habits.

At the original posting of this strategy, a question was raised about the mixed message this sends to athletes who are being taught to eat lots of carbohydrates.  In response, first it is important to remember that fruits are carbohydrates.  Secondly, additional carbohydrates, such as bread or pasta, can be added to the lunch if desired after the fruit, vegetable, and protein as chosen.  Starting with these other food groups is a good idea because these are the groups often forgotten. And finally, it is true that carbohydrates are a key fuel for athletes, particularly just before an event. However, most people overestimate carbohydrate needs and/or the intensity of the event.  For example, a first grader does not need to carb load or guzzle Gatorade for a T-ball game.  Some student athletes can benefit from a carbohydrate-rich meal and if you have questions on the carbohydrate needs for your student athlete, feel free to contact Amy at amy@aquickbite.net.