Easy Ways to Bump Up Nutrition from Your Meals – Part One

Did you know you can combine certain foods in order to increase the nutritional value of each? The naturally occurring chemical components in certain foods are intensified and made more bioavailable when they are properly combined. Here are some simple ways to get more bang from your nutritional buck:

1. According to research done by the University of Illinois, combining tomatoes and broccoli powerfully boosts the cancer fighting compounds in each. Cooking tomatoes as well as combining them with a healthy fat makes their carotenoids and other important nutrients easier for your body to use. So try a pasta sauce cooked with olive oil and lightly steamed or sauteed broccoli.

2. Salads are one of the very best things you can include in your daily diet. They are loaded with antioxidants, fiber and phytochemicals. However, if you are using fat free dressings, you are preventing yourself from getting all the benefit you could. Simply using an oil and vinegar dressing, or combining your salad with any healthy fat source, you exponentially increase the nutritional content. Use olive, walnut, flax, pumpkin seed, macadamia or avocado oil with your vinegar dressing or sprinkle a handful of nuts (walnuts, pecans, almonds, whichever you like), seeds (sunflower, pumpkin) or avocado slices in and you are good to go.

3. If you want to get the most from iron rich foods like spinach, beets, lentils, eggs, chicken or turkey breast, lean sirloin steak and sardines, be sure to pair them with a vitamin C rich food. The vitamin C increases your body’s ability to absorb the iron. These foods tend to go together well, so it’s pretty easy to do. Consider a squeeze of lemon or lime on your spinach, beets or in your lentil soup; have a baked potato or red and green bell peppers with your steak or poultry; pair scrambled eggs or sardines with salsa. Let your creativity take over and be adventurous.

4. Vegetables are a treasure trove of phytochemicals, which are much more effectively released for use in your body when you include a source of healthy fat. Cook your vegetables gently and drizzle with extra virgin olive oil or flax oil.

Take a Step:

Try incorporating one of these suggestions this week. Each week try adding just one - add nuts or seeds to your fresh salad; top your chicken breast or scrambled eggs with a tablespoon or two of salsa.

Next time I'll share 4 more suggestions for bumping up the nutritional value of your meals!

Until next time, I wish you vibrant health! Ann

Try Some Different Whole Grains

When you think of whole grains, is whole wheat the first thing that comes to mind? Whole grains are very heart healthy but whole wheat is not the whole story! In fact, if you are trying to reduce gluten in your diet, whole wheat is not what you need. While whole wheat products are much healthier than those made from processed white flour, here are some unique, perhaps unusual, choices you will want to try:

Quinoa
Pronounced "keen-wah," quinoa is a high protein seed-like grain, rich in amino acids, it provides a complete protein, as well as minerals like manganese, magnesium, iron, copper and phosphorous; an excellent source of lignans and fiber and various phytonutrients.

It has a mild, nutty flavor and a delicious creamy, slightly crunchy texture. Be sure to rinse it thoroughly – until the water runs clear – to remove the bitter saponins (a naturally-occurring coating) and it is best to soak it. I make delicious high protein muffins for my sons with quinoa flour.

Spelt
Spelt is an ancient grain with a slightly sweet, nutty flavor. It can be used in recipes in place of wheat and has a broader spectrum of nutrients. It does contain gluten so it is not suitable for gluten-free diets. However, people who are sensitive to wheat products seem able to use spelt with no problem.

Amaranth
Amaranth is a tiny, grain-like seed rich in iron, fiber, protein (15-18%) and calcium. It is a good source of vitamin E which lowers cholesterol. Amaranth has a nutty, malty flavor. You can substitute Amaranth flour for wheat flour and when you do, you will increase the protein content of the recipe. Cooking the amaranth as a cereal or adding it to other cereals like quinoa or oats increases the protein content. Cooked amaranth is 90% digestible and because of this ease of digestion, it is often recommended to those recovering from an illness or ending a fast.

Buckwheat
Buckwheat is a gluten-free fruit seed related to rhubarb that increases beneficial bacteria in the digestive tract. It’s loaded with powerful antioxidants called phenolics. Buckwheat is an excellent alternative to rice and added to soups and stews. Buckwheat flour has a mild flavor and makes delicious buckwheat pancakes.

Millet
Millet is the oldest and smallest of all grains. It is highly nutritious, versatile, gluten-free and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available. Millet is a complete protein, rich in manganese, phosphorus, and magnesium. Depending on the cooking method it can be creamy or fluffy; can be eaten as a cereal or served as an alternative to rice or potatoes. Breads made from millet flour have a dense, creamy texture.

Barley
Barley is the oldest of all grains and has a nutty flavor and chewy, pasta-like texture. It is an excellent source of fiber, selenium, phosphorus, copper and manganese. Barley is high in beta glucan, a fiber which helps to lower cholesterol as well as insoluble fibers that act as prebiotics, feeding friendly bacteria in the digestive tract. Barley makes a great addition to soups and stews, and can be combined with vegetables as a nutritious, fiber-rich side dish. Barley flour can also be used in bread and muffin recipes.

Rye
Rye is rich in manganese, fiber, selenium, tryptophan, phosphorus, magnesium and protein. Whole rye products have a rich, hearty taste, as well as numerous health benefits. Whole kernel rye bread in particular is a good choice for people with diabetes, as a study published in the American Journal of Clinical Nutrition found that wheat bread triggers a greater insulin response than rye bread. Rye fiber has very high water-binding capacity which causes a feeling of fullness, making rye bread a real help for anyone trying to lose weight. Use rye flour instead of wheat flour in your pancakes, muffins and breads and look for whole kernel rye products.

Take a Step:

I encourage you to be adventurous and try some of these grains you may be unfamiliar with. If you are unsure how to prepare them and need some help with that, may I suggest my e-book, Nutrition Boosting Strategies? There are even some of my favorite recipes! If you click this link it will take you to the storefront where you may purchase it.

http://stores.lulu.com/amusico54

Until next time, I wish you vibrant health!

Ann