Featured Articles
On a regular basis I will post a different educational article here. If you have any requests please contact me and I'll be happy to do the research for you!
Soybeans/Edamame and Refined Soy Products. Friends or Foes???
Soy products have been a popular food for vegetarians all over the world. Not only have soy foods and products been a valuable alternative to meats but it has dozens of health benefits as well.In fact, in recent years more people are shifting towards choosing soy based products to pursue a healthier lifestyle.
Before we take a look a the benefits you’ll get from eating soy lets first take a quick look at where you can get some soy in the first place:
Soy and Soy Products
Tofu: This versatile food can be, firm soft, or silken textures. It’s made from puréed soybeans and processed into a “cake”. You can use this food in a stir-fry, grill it, add it to soups, lasagna, cheesecakes, or blend them into dips or smoothies.
Soy Beverages: These can be bought fresh or in small packs. You can substitute them for other beverages or for milk recipes. Some products are fortified with calcium, and vitamin D, which also come in many flavors, like vanilla, chocolate and even coffee.
Soy Beans: These are very convenient and easy to use. Canned soybeans just need to be rinsed before being added to casseroles, soups, chili, or just to be mashed and added to a veggie burger recipe.
Green Soybeans (Edamame): Edamame are bought shelled or still in the pod and can be served as a snack, or as a healthy vegetable dish.
Soy Flour: Adds protein to recipes when substituted for all-purpose flour. You can also find it in cereals, pancake mixes and in frozen deserts.
Textured Vegetable Protein: De-fatting, and dehydrating the soy flour make this. Once rehydrated, it can be used as a meat replacement, in a variety of dishes, including chili, meat loaf, pasta sauce or lasagna.
Tempeh: Made from fermented, the soy beans and formed into a chewy cake. This meat alternative can be used in a variety of dishes.
Miso: This is one my personal favorates! A delicious fermented soybean paste, it can be used as a base for soups, sauces or as a seasoning.
Soy Nuts: These flavorsome nuts have more fiber and less fat than other regular nuts. You can enjoy them as a snack or sprinkle them on salads or stir-fries.
Soy Protein Powders: Made from isolated soy protein, these powders can be added to shakes or smoothies for a protein rich breakfast.
Good or Bad? As you can see the list is pretty large, so you’ll have many to choose from. In regard to benefits, Soy is a great source of high quality protein and iron, it’s a good source of B vitamins, potassium, zinc, and other minerals, as well as it being low in calories and saturated fat.However it’s not all smiles when it comes to soy. Fermented soy products are high in sodium and may provoke any allergies that you may have. Also the protein in the soy can reduce your iron absorption.
The Bottom Line
Overall if you choose to add some soy products into you lifestyle, then great and more power to you! However keep in mind that you should look at soy as what it is – Food… and not as medication for different illnesses as as some believe.
All foods including soy should be eaten in moderation and balanced with other nutrients form other foods. Don’t over do it and remember there’s no substitute for a well-balanced eating plan.
Olive Oil
Versus
Grapeseed Oil
DING, DING...
This one has already gone into extra rounds as it would seem but who's the real "Champ"? Read the facts below.
First off how do Extra Virgin Olive Oil and Grapeseed Oil compare from a cooking/searing standpoint?
A monounsaturated oil, extra virgin olive oil is a staple of the heart healthy Mediterranean diet. The oil is rich and flavorful. As an unrefined oil. In addition, most of its characteristic flavor dissipates under sustained heat, so extra virgin olive oil is more suitable for use as a condiment than in most cooking applications with the exception of some light searing applications like fish or scallops this oil seems to work best for that(see my tips page). Extra virgin olive oil comes to smoke-point at a fairly low temp. so you never want to heat it up too much. A refined oil, Grapeseed Oil's reputation is built on its superior cooking performance. It can be brought to higher heat and has a lighter, more neutral taste profile than extra virgin olive oil that is why this oil is so perfect for higher temp. searing like steaks, lamb and many more. Yet Grapeseed Oil is also suitable for dressings in a cold salad and baking applications.
A few facts about olive oils
Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. It is produced mainly in Algeria, Greece, Italy, Morocco, Portugal, Spain, Tunisia, and Turkey. The characteristics of the oil vary with the climate, cultivation, and variety of olive. Olive oil is one of the most digestible of the edible oils. To make the finest, or extra-virgin olive oil, the fruit is gathered when fully ripened, ground to a paste under granite or steel millstones, layered over straw mats, and pressed in a hydraulic press. Today, most olive oil is produced by just one pressing. The resulting oil is separated from the juice by settling or by centrifuge and then filtered. Olive oil of good quality is ready to use, without further refinement. Although olive oil occupies a relatively minor place in world food consumption, it has, in recent years, become a stronger export item, and a succession of international agreements have been signed since 1959 to protect its market. Olive oil is now the third best-selling cooking oil in the United States. Both chefs and health professionals have praised its qualities, thereby contributing to its popularity. Olive oil is a monounsaturated fat and, unlike butter, lard, and other fats, contains a large proportion of easily digested fats and no cholesterol.. It is principal fat in the diet of countries where it has long been cultivated, olive oil is often used in place of cream and butter and as a cooking fat and salad oil. Although olive oil is chiefly used as a food or in food preservation, it is also used in soaps, certain pharmaceuticals, and cosmetics
Just a bit about Grapeseed Oil
Grape seed oil (also called grapeseed oil or grape oil) is a vegetable oil pressed from the seeds of various varieties of Vitis vinifera grapes, an abundant by-product of winemaking. Grape seed oil is used for: salad dressings, marinades, deep frying, flavored oils, baking, massage oil, sunburn repair lotion, hair products, body hygiene creams, lip balm and hand creams. Most grape seed oil is produced in Italy, with other producing nations including France, Spain, and Argentina.Although known to Europeans for centuries, grape seed oil was not produced or used on a large scale until the 20th century, largely because grape seeds contain a lower percentage of oil as compared to other oil-producing seeds, nuts, or beans.Among different types of grapes, the Iranian red grape seed has the highest level of oil.
The Last Round...
This one may come down to a judges decision!
Ok so we've looked at a few facts and maybe even learned a couple of things but who's the best? Well here we go.
Grapeseed oil gets my vote for high temp. searing and many other cooking applications it is also higher in Omega 3 fatty acid and Vitamin E but on the downside in cold applications it doesn't have as rich a flavor profile. So when using for dressings, drizzling or even dipping bread into I would have to go with Extra Virgin Olive Oil. Cost of compatible quality is about the same per ounce so I like to have both in my cabinet but I know we want a winner here don't we?
I would say if I had to buy only one it would Grapeseed Oil simply because you can do all the things that you can do with Extra Virgin Olive Oil (you may sacrifice some taste and richness in dressings though) but with the Olive Oil you may be a bit limited. Oh yeah the nutritional aspect is also something to look at.Grapeseed Oil supplies more of the things we want from an oil.
So one winner .......................It's a tight one but I'm going with GRAPESEED OIL!!
Long Live The Champ!!!
Lentils a Nutritional Powerhouse!
Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking.
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out. Lentils-A Fiber All Star
Check a chart of the fiber content in foods; you'll see legumes leading the pack. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
Love Your Heart-Eat Lentils
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream--a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.
Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.
Lentils Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains with 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein--the most dangerous form of cholesterol)levels by 12.5%.
Iron for Energy
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds.
Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. These round, oval or heart-shaped disks are small in size, oftentimes smaller than the tip of a pencil eraser. They are sold whole or split into halves.
The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor.
Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 8000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a bread that was made during the Babylonian captivity of the Jewish people.
For millennia, lentils have been traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria.
Lentils are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lentils are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing lentils in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the lentils are whole and not cracked.
Canned lentils can be found in some grocery stores and most natural foods markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying lentils is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA.
Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.
Tips for Preparing Lentils:
Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.
To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.
These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency--typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.
Lentils and Purines
Lentils contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk.
Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorus, copper, thiamin and potassium.
Lentils, cooked
1.00 cup
198.00 grams
229.68 calories
So eat lentils and be well! I have a ton of great lentil recipes and I'll be adding them to the site regularly
