Tag: nutrition

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

If you are trying to put dinner together in a hot apartment this summer you will appreciate the fact that stir-frying in a wok requires little more than a five-minute blast of heat. Some time is needed to prepare the ingredients while the stove is off, but once you begin cooking, be ready to eat. Yes, you have to cook the rice or noodles you will be eating with your stir-fries, but those can be cooked ahead, in the morning for example, before it gets too hot, or in a rice cooker, and then reheated in the wok.

!Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Apricots are an early summer fruit, and their short season is now. They’re worth buying, for the purposes of both taste and nutrition, only when you can find them ripe. You don’t want them so ripe that they bruise as soon as you put them into a bag – they should be slightly firm to the touch, as apricots ripen from the inside out – but if they were picked green they will have little flavor, and they’ll have that mealy texture that describes a bad apricot.

The fact that 95 percent of the apricots grown in the United States are from California doesn’t mean that you can’t find good ones that were picked at the right time if you live elsewhere. Whole Foods watches the crops carefully and sells all of the terrific varieties, like Blenheims, that we find out here in California in our farmers’ markets. I’m lucky to live in Southern California, where the apricot season is longer than in other parts of the state (mid-May to mid-August; it ends in mid-July in Northern California), so I’ve already had some time to work on this year’s apricot recipes.

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Pizzas made on the grill are really more like topped flatbreads. They get plenty of direct heat, so the surfaces brown nicely, but not enough ambient heat, even with the lid closed, for a crumb to develop on the rim of the pizza. Stretch out or roll the dough very thin, with no raised edge, so that the pizzas won’t have a doughy texture. It’s much easier to work with smaller pies, so I divide into three portions dough that I usually divide in half, and I roll them to approximately 10-inch disks. Then I freeze the disks between pieces of lightly dusted parchment so I don’t have to worry about the dough sticking or tearing when I’m ready to put it on the grill. I take it from the freezer shortly before I’m ready to grill it, and the cold rounds are easy to manipulate. If you want to reduce the calories in these pizzas you could roll them really thin and get four slightly smaller pies out of one batch of dough. Then freezing is really necessary for easy handling.

It’s important that you don’t weigh down your pizzas with ingredients, especially marinara sauce, or they’ll be difficult to get on and off the grill and they’ll be soggy. A thin layer of marinara – 1/4 cup – will be plenty for a 10-inch disk. As for vegetables, because the pizzas get so little time on the grill, they will taste best if you grill them a bit beforehand, on their own, in a grill pan. Then they get the nice charred flavor we love. I’ve given you recipes this week for tomato, eggplant, onion and fennel pizzas. Other vegetables that work well are peppers, summer squash, artichoke hearts, even potatoes.

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Fresh cherries, particularly the ubiquitous Bing variety as well as Hartlands and Early Black, which are sold at many farmers’ markets, are very high in anthocyanins, those inflammation-reducing nutrients that are present in many red, purple and blue fruits and vegetables. It’s always a good idea to let cherries dominate our fruit purchases at this time of year, because this is the only time of year when we can get locally grown cherries. And this phytonutrient-rich fruit begins to lose its antioxidant potential soon after it is picked, reports Jo Robinson in the recently published “Eating on the Wild Side.”

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Beans never cease to astound me with their versatility. As the weather heats up and our hunger for comforting stews gives way to a desire for lighter fare, beans can still be the backbone of a meal, but I’m more inclined to make them the focus of a main dish salad than a simmering ragout. I love the way they soak up tart salad dressings and the way their velvety textures play against the crunch of other salad ingredients, like fresh green beans, celery or fennel. [..]

Beans are an important source of plant-based protein. In her interesting new book, “Eating on the Wild Side,” Jo Robinson, a health and nutrition writer, cites a 2004 federal Agriculture Department survey of the phytonutrient content of 100 of our most common fruits and vegetables. Three of the four top-ranked foods were legumes (only blueberries were higher). Lentils were second, followed by black beans and red beans. The study found that a cup of cooked pinto beans had six times the amount of antioxidant activity as a cup of cauliflower and 12 times as much as a cup of carrots.

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

This week I worked with tiny grains and seeds: millet and teff, amaranth and chia seeds. These can be challenging, and I had a few starts and stops along the way until I came up with a collection of recipes I was pleased with, including some delicious, moist savory pancakes made with beet greens and cooked amaranth. I continued working with chia seeds; this time I didn’t soak them, and added them to whole-grain muffins and pancakes. That’s how I used to use chia seeds way back when, before they disappeared for a few decades from the whole-foods scene. You can raise the nutritional content of your whole-grain pastries and breads just by adding 3 or 4 tablespoons; along with their considerable nutrients, the seeds contribute interesting texture like that of poppy seeds.

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

There’s so much beautiful spinach in the farmers’ markets now, and though it will soon give way to summer heat, it’s nice to know you can buy it every week and make something different with it each time. If you’re already into hot weather, you’ll appreciate this week’s cold yogurt soup with spinach and grains, which I’ve been polishing off for lunch every day this week. But even the hot soups will work on a warm day.

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Some of these have fed people in far-flung parts of the world for a very long time but have been of little interest as a food on the American market. Grains like sorghum have been grown here but fed primarily to animals, whereas sorghum has been a staple for centuries in Africa and India. [..]

These are chewy, hearty grains. They’re good with vegetables and with beans. Barley is wonderful in soups, and all of the chewy grains lend themselves to salads and to being stirred into cold yogurt soups along with other vegetables and herbs.

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

When you soak the seeds in water, they expand and become gelatinous, a property that aids digestion and contributes to their low glycemic index. When I use the seeds in smoothies, dressings and juices, I scoop up a tablespoon of the gelatinous mixture of seeds suspended in water – which is the equivalent of a teaspoon of unsoaked chia seeds – and add it to the drink or dressing. It adds substance to a drink, and I felt incredibly well nourished by this week’s chia-enriched fruit smoothies. I made five of them, adding other soaked nuts, seeds or muesli along with the chia. They made energy-rich breakfasts, perfect food for a morning workout.

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

Focaccia is a flatbread, not unlike a very thick-crusted pizza. It’s an easy dough to put together, and it’s forgiving; if you don’t have time to go from start to finish in one session, you can chill the dough and come back to it later. I think it’s a great vehicle for all kinds of vegetables, just as pizza is. A square of focaccia topped with tomatoes or cauliflower makes a great lunch or snack, and it’s good lunchbox fare.

Another thing you can do with focaccia is split it laterally and fill it, to make a sandwich. I did that with a mix of goat cheese and spinach, which made a better filling inside a heated focaccia than a topping.

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

The pickled vegetables make great snacks and hors d’oeuvres. They look beautiful on a platter. They’re also good with a sandwich or with cottage cheese, a quick and easy way to make vegetables part of your lunch.

Note that this week we are not including nutritional information with the recipes. It isn’t possible to do the analyses accurately, because we don’t know how much of each vegetable you will eat, and each vegetable absorbs a slightly different amount of brine and ingredients in the brine. I weighed the brine before and 10 days after pickling each vegetable and found that not much of the brine had actually been absorbed. As for the yield and serving sizes, the recipes make 1 to 2 cups of pickled vegetables. The number of servings really depends on how you are serving them. They will serve more as a nibble than as a salad or side.

~Martha Rose Shulman~

Welcome to the Health and Fitness News, a weekly diary which is cross-posted from The Stars Hollow Gazette. It is open for discussion about health related issues including diet, exercise, health and health care issues, as well as, tips on what you can do when there is a medical emergency. Also an opportunity to share and exchange your favorite healthy recipes.

Questions are encouraged and I will answer to the best of my ability. If I can’t, I will try to steer you in the right direction. Naturally, I cannot give individual medical advice for personal health issues. I can give you information about medical conditions and the current treatments available.

You can now find past Health and Fitness News diaries here and on the right hand side of the Front Page.

I gave you a recipe for dukkah, a Middle Eastern nut and spice mix, a few weeks ago. In that recipe I sprinkled it over the ingredients in a rice bowl. I’d made much more dukkah than the recipe called for, and found myself snacking on it until I ran out. Now it’s my favorite snack. I sprinkle some into my hand or into a ramekin and eat it by the pinch. Dukkah has so many of the attributes of a snack food – crunch, a little bit of salt (as opposed to a lot of salt), spice. I realized that very little salt is required when the salt is combined with spices and ground or chopped nuts and seeds to give your palate that hit of snack-food pleasure. And it occurred to me that dukkah could also fit the bill as a low-sodium seasoning for all sorts of dishes.

~Martha Rose Shulman~