In The News: More Evidence That Increased Dietary Fiber Intake May Help Ward Off Cardiovascular Disease!

It's no secret that increasing fiber in the diet has many benefits, one of them being offering protection from cardiovascular disease.  A recent publication in The British Journal of Medicine adds more proof to the current pile of evidence about this very topic!

This report included a systematic review of more than 22 cohort studies with information regarding total dietary fiber intake, fiber subtypes, or fiber from food sources and primary events of cardiovascular disease or coronary heart disease. All studies had a follow-up of at least three years and were published between the dates of January, 1st 1990 and August, 6th 2013. The majority of the studies adjusted for important confounders such as age, sex, education or class, and smoking status in their analyses, (but not all studies adjusted for other potentially important confounders such as physical activity or other dietary factors. )The researchers found that total dietary fiber intake was inversely associated with the risk of cardiovascular disease and coronary heart disease. Insoluble fiber and fiber from cereal and vegetable sources were also inversely associated with the risk of CHD and CVD. Fruit fiber intake was inversely associated with just the risk of CVD. In addition, the findings showed that  every additional 7 g per day of total fiber consumed significantly lowered the risk of of both CVD and CHD by 9%. 

A nice summary of the findings can be found in this article in Nutraceuticals World and click here for the abstract from the BMJ.

So add some fiber to your day with some whole grain breads and cereals, brown rice, quinoa, popcorn, fruits, veggies, legumes and nuts.  A food is considered a good source of fiber if it offers at least 3 grams per serving when you are checking out the label.

And the good news for my readers is that most of my recipes meet this high fiber criteria!!

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5 Years Down and Ready For 2014!!

eNourishent turns five this week! I can't believe that FIVE whole years have passed and what an awesome journey it has been so far! Over the years I have enjoyed developing recipes, cooking away, learning how to snap decent food shots, networking with other bloggers/food companies/nutrition/ news organizations and most of all watching my blog readership and following grow. I want to thank all of you who read and support my blog, I soooo appreciate you all and hope you stay with me for many more years to come!! Always feel free to reach out to me with questions/comments at any time.

2013 has been a fun one… I featured guest recipes from the California Dried Plum Board, created a Copy Cat Recipe segment, linked up with Udi's to feature some gluten-free products and recipes, continued to participate in the monthly Recipe ReDux challenge, and created a bunch more yummy and healthy recipes that I hope you all enjoyed. Here is a look at some of my favorite recipes from this past year. Cheers to a happy and healthy 2014 :)

Cauliflower Faux-sotto

Mint Chocolate Chip Protein Bars

Mini Oatmeal Raisin Bar Vanilla Ice Cream Sandwiches

Quadruple Berry Spinach Salad

Fiesta Turkey Burgers

Maple Brown Sugar Protein Bars

Eggplant Grilled Cheese

Fall Brussels Sprouts Salad

Cinnamon Crunch Protein Bars

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Recipe ReDux Post # 18 Super Easy Three Bean Salad With Black Eyed Peas and Tomatoes

The holidays are in full swing and December is flying by!! Recipe ReDux for this month is even looking further ahead toward January with a theme of “Good Luck Foods”.  We were asked to share a festive and healthy dish that can be served on New Year’s Day to bring good luck. I typically serve black eyed peas on New Years as they are historically thought to bring great fortune! (Check the interesting background info on this HERE. One of my favorite dishes that I have created with black eyed peas is a Jambalaya, but this time I wanted to use them in a salad.  My family likes to have ham on New Years day with a few simple side dishes and I thought a three bean salad incorporating black eyed peas would be delish….and it was! Adding the black eyed peas to the traditional three bean salad worked nicely, as did the tomato garnish.  This dish is super easy to whip up. It can be made ahead of time as well, making it a great choice to make at the end of the holiday season when you may be pretty tired of involved and intense cooking.  Plus it has got plenty of fiber, vitamins, minerals and protein too!  So make a batch to enjoy this New Years (or anytime) and check out all the other “good luck recipes” created by the talented Recipe ReDux bloggers!!

Ingredients:

1 can kidney beans

1 can garbanzo beans

1 can black eyed peas

2 cups cut green beans, fresh or frozen thawed

1.5 tablespoons olive oil

1 cup reduced fat Italian or balsamic vinaigrette dressing (*use a gluten-free brand such as Marzetti® if you are on a gluten-free diet, I used Trader Joes Fat Free Balsamic Vinaigrette)

1 teaspoon dried oregano

salt and pepper to taste

1 cup halved grape tomatoes (optional)

Directions:

Rinse the canned kidney and garbanzo beans and black eyed peas well and place in a large bowl. Wash and chop the green beans into 1 inch long pieces and cook by either boiling them in a pot of water or steaming in a pyrex dish in an half inch of water until tender still slightly firm (about 3-4 minutes) Run the green beans under cold water in a strainer to cool, drain and put in the bowl with the rest of the beans. In a small bowl whisk the dressing, oregano and olive oil together and pour over the beans.  Mix well until evenly coated. Add salt and pepper to taste and place in the fridge to chill and marinate at least 30-60 minutes before serving.  Garnish with the chopped tomatoes

Variations:

If you’re watching sodium use low sodium canned beans.

Makes 6 cups, 12 servings

Serving size: 1/2 cup Calories 130 Protein 5 g Carb 22 g Fiber 6 g Sugars 5 g Fat 2.5 g Saturated fat 0 g Sodium  290 mg

* nutritional analysis will vary depending on type of dressing used and if salt is added

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Single Serve Pumpkin Apple Baked Oats

A nice warm and comforting treat for breakfast! If you want to make a similar recipe that yields more servings, you can also try my Crockpot Pumpkin Apple Oats!

1/3 cup rolled oats (if you are on a gluten-free diet use a gluten-free brand such as Bob’s Red Mill or Trader Joes GF)

1 egg white (2 Tablespoons liquid egg whites)

2 tablespoons pumpkin puree

¼ cup unsweetened applesauce

1 tablespoon brown sugar

1/8 teaspoon pumpkin pie spice

a dash of cinnamon

Directions:

Preheat oven to 350 degrees. Combine all the ingredients in a small bowl.  Spoon into a small ramiken or small oven safe baking dish coated with cooking spray and bake for about 30 minutes, until top is firm and inside is slightly soft.

Makes one serving

Serving size 1 baked oat dish  Calories 200 Protein 7g Carb 42g Fiber 4g Sugars 21 g Fat 2 g Saturated fat 0 g Sodium 55 mg  

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Fall Brussels Sprouts Salad

Here is an easy and delicious salad that's perfect for a holiday side.

 

 Ingredients:

5 cups Brussels sprouts, stems trims and quartered
1 cup chopped apple (Gala, Pink Lady work well)
¼ cup slivered or chopped almonds
¼ cup golden raisins
2 Tablespoons olive oil
2 Tablespoons lemon juice
2 Tablespoons seasoned rice vinegar
salt and pepper to taste
cooking spray

Directions:

Preheat oven to 350 degrees. Rinse and trim stems of Brussels sprouts and cut into halves. Place on baking sheet coated with cooking spray and roast for 20-30 minutes, (turn/toss them half way through) until lightly browned and tender but firm when pierced with a fork. Let Brussels sprouts cool and set aside. In a medium bowl whisk together the olive oil, vinegar and lemon juice. Chop up the cooled Brussels sprouts and add them along with the apples, raisins and almonds to the bowl and mix well until evenly coated with dressing. Add salt and pepper to taste. Chill in the fridge if not serving immediately.

Makes 6 cups 6 servings

Serving size: 1 cup Calories 160 Protein 4 g Carb 20 g Fiber 5 g Sugars 11 g Fat 9 g Saturated fat 1 g Sodium 120 mg

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In The News: Eating Chocolate May Lower Body Fat??

More possible good news for chocolate lovers…a new study indicates that higher chocolate consumption may be associated with lower levels of body fat!?  The research was actually conducted in Europe focusing only on the adolescent population, with over 1400 participants ages 12.5-17.5.  The study revealed that higher consumption of chocolate was associated with lower levels of total fat (all throughout the body) and central fat (in the abdomen), independently of whether or not the individual participates in regular physical activity and of diet, among other factors. 

Chocolate is rich in a type of flavonoid called catechins, which are very protective against heart disease "due to their antioxidant, antithrombotic, anti-inflammatory and antihypertensive effects" note the researchers   It is possible that catechins may also have an effect on both cortisol production and insulin sensitivity that could help regulate weight and obesity potential.  

I think it is too early to tell and the authors of the study did still point out that it is important to consume chocolate in moderation.  In addition, the authors also noted that they did not have info on the type of chocolate consumed.  Not all chocolate is created equal either, pure dark chocolate is likely to be more beneficial than consuming milk chocolate and that found in mixed products such as junky candies in my opinion and from what I have seen in previous scientific literature. Still this research is promising and it will be interesting to see what additional studies tell us.  I'm sure many of you are rooting for chocolate for sure!!

A great review of the study can be found here and here is the link to the original study abstract that was published recently in the journal Nutrition. 

And enjoy a little chocolate by breaking of a small square from a high quality dark chocolate bar or in my Chocolate Walnut Coconut Bites and Chocolate Peanut Butter Cup Protein Bar recipes!

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Sweet and Spicy Yogurt

A Fall inspired recipe, so simple - but clean, delicious and great for breakfast, a snack or even a healthy dessert!

Ingredients:

One 6 ounce container of plain non-fat yogurt

1-2 teaspoons (packed) of brown sugar

¼ teaspoon ground ginger

¼ teaspoon ground cinnamon

Directions

Mix all of the above and eat! (you can even do this right in the yogurt container itself).  Chill if not serving immediately

Makes one serving

Serving size one container of yogurt Calories 120 Protein 9 g Carb 20 g Fiber 0 g Sugars 20 g Fat 0 g Saturated fat 0 g Sodium 140 mg

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