Betty Wedman-St Louis, PhD, RD, LD

Licensed Nutritionist & Environmental Health Specialist

Archive for the ‘spinach’ tag

Vegetable Stir Fry

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Vegetable Stir FryThe highlight of the Institute of Food Technology (IFT) meeting in July was meeting Karla Chambers, Vice President of Stahlbush Island Farms. Her book, Farming, Food & Fine Art is filled with easy to prepare fruit and vegetable recipes with full color photos that make your mouth water. A Recipe & Coloring Book – The Color of Nutrition is just what is needed to encourage better eating habits. Both can be ordered from Stahlbush Island Farms at www.stahlbush.com or Amazon.

The IFT conference also featured corn as a whole grain that food processors like Kellogg, Post and Pepperidge Farms will be using in cereal bars, crackers, baby snacks and baking mixes because it is gluten-free.

Stevia plants take too much land for growing this alternative sweetener so Cargill (makers of Truvia) and Evolva, a synthetic biology pioneer will be converting corn into steviol glycosides via a fermentation process that begins with genetically engineered baker’s yeast.

Another low calorie sugar called ” allulose” added excitement for beverage, yogurt, ice cream and baked goods manufacturers. It has the bulk, texture and taste of sugar with no calories and 70% of the sweetness. Whether it can be labeled as “natural” is yet to be decided. Allulose is found in small amounts in some fruits but the manufactured product is produced via the enzymatic conversion of corn, sugar or other materials containing fructose.

Cricket powder was a show stopper. Dr. Aaron Dossey, founder and CEO of bug ingredients and research firm All Things Bug, stated that many producers roast and then grind crickets to make a dark, coarse powder. He grinds crickets for heat-treating them, creating a paler, firmer powder with a more neutral flavor with a shelf life of 12 months that could be used in muffins, pancakes, or protein powders.

Aquatic plants could be the next source of healthy oils according to Mark Brooks, senior vice president of Solazme. Algae oil does not contain trans fats and is a monounsaturated fat like olive oil. It could be used in mayo, salad dressings and fried foods in the future.

Vegetable Stir Fry

1 tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
1 bag (2 cups) frozen sweet corn
1 small red bell pepper, chopped
1 bag frozen spinach or 2 packed cups fresh spinach
Toasted sesame seeds
Salt & pepper to taste

Heat olive oil in skillet over medium heat. Add onions. Saute 3 minutes before adding garlic and corn. Saute 5-10 minutes longer until onions are tender. Add red pepper and spinach. Saute until spinach is fully cooked, about 5 minutes. Top with toasted sesame seeds before serving. Makes 4 servings.

One serving = 72 calories
Protein 2 g
Carbohydrates 15g
Fat 3g
Sodium 53 mcg

Written by PFAdmin

October 19th, 2015 at 3:12 pm

Chocolate Spinach Smoothie

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Chocolate Spinich SmoothieSmoothies are a refreshing way to get your summer fruits and camouflage vegetables for children and those who won’t even look at a slice of tomato. But many recipes are high glycemic, eliciting the same elevated sugar responses you might experience after eating a candy bar.

To keep the sugar level under control, follow this rule: Use two vegetables to one fruit. Having twice as much vegetable as fruit allows smoothies to be enjoyed by everyone.

On Thursday, I will present a “Fasting, Juicing & Smoothies” seminar at Peaks of Health Metabolic Medical Center in Largo, outlining healthy guidelines for your nutrition regimen and addressing the importance of healthy eating habits. Healthy eating can increase telomeres in all the cells of the body and provide vital information to DNA. As we age our bodies need more positive lifestyle choices, such as exercise, meditation and a nutritious diet, to preserve cell metabolism.

With our busy lifestyles, it is easy to forget how important eating good-quality food can be. Smoothies make for a fast snack or lunch when driving, studying or even answering email.

Consider adding protein powder and coconut oil or avocado to your smoothie to slow down the sugar absorption from the fruit. Consumer Reports found in 2010 that many protein products it sampled had levels of protein lower than what was stated on the label. Nonprotein nitrogen compounds can give a higher nitrogen reading, which is listed as protein on the label. Reputable manufacturers account for nonprotein nitrogen ingredients and don’t mislead consumers by overstating protein content. Because the U.S. Food and Drug Administration does not stipulate how protein content is calculated on the nutrition label, consumers should choose products from producers that certify their formulas.

Not all protein powders add amino acids to a smoothie. The processing of protein powders requires heat and oxidizing agents plus solvents to sterilize and pasteurize the product. This process deactivates protein digestibility but cannot be determined from the label. Look for Non-Denatured Protein on the label to select good-quality protein powder.

Because the accompanying Chocolate Spinach Smoothie recipe contains spinach and cocoa, people prone to kidney stones may want to limit their consumption. The most common form of kidney stone is calcium oxalate, but, according to Dr. Emanuel Cheraskin, former professor of oral medicine at the University of Alabama, stone formation is caused by poor hydration and low vitamin C in the diet, not oxalates.

William Shaw, Ph.D., of Great Plains Laboratory in Lenexa, Kan., posits that oxalates from spinach, Swiss chard, beet tops and rhubarb pave the way to kidney stones and disorders like fibromyalgia, candida, anemia and autism.

Betty Wedman-St Louis is a licensed nutritionist and environmental health specialist in Pinellas County who has written numerous books on health and nutrition. Visit her website at betty-wedman-stlouis.com.​

Chocolate Spinach Smoothie

½ cup fresh or frozen blueberries
½ small ripe banana
1 cup fresh spinach leaves or mixed salad greens
½ tablespoon cocoa powder
2 tablespoons amino acid or protein powder
½ cup 2 percent fat plain yogurt (optional)
3 ice cubes or ½ cup water

Combine all ingredients in blender or food processor. Puree until smooth. Serve immediately.

Makes 1 serving.

Nutrition information per serving: 109 calories, 12g protein, 12g carbohydrates, 2g fat, 62mg sodium.

Note: You can throw in half of a ripe avocado to improve satiety, adding another 40 calories and 2g of fat.

Written by PFAdmin

October 19th, 2015 at 2:38 pm