NUTRITION LITERACY

Food Facts

Ancient Grains

Ancient grains provide an alternative to wheat and rice, the most commonly consumed grains in the Western diet. Ancient grains, also called “heritage grains” and “super grains,” are quickly becoming more common. Some ancient grains include varieties of wheat such as farro, spelt, Kamut, freekeh, and sorghum. Others are technically seeds, like quinoa and chia, or even weeds, like amaranth.

Ancient grains are worth trying based on their nutrient density and their ability to add variety to your diet. These grains are good sources of protein and fiber, which jointly help contribute to satiety—the feeling of being full. And feeling full longer helps you to eat less throughout the day. Ancient grains also are rich in calcium, magnesium, potassium, iron, and zinc.

Source:
http://ebmpubs.com/OCH_pdfs/och0415_

HealthyEating.pdf

Blueberries

Blueberries can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen.

They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure.

Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.

Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.

One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.

Source: https://www.medicalnewstoday.com/articles/287710

Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy are all part of the cruciferous vegetable family. These veggies contain many health benefits, including cancer-fighting properties. In fact, recent research suggests that intake of cruciferous vegetables may have the ability to stop the growth of cancer cells.

These vegetables are also full of phytochemicals, fiber, and various vitamins, including vitamin A. Get one to two cups of these cancer fighters as often as you can. With so many types to choose from, you can easily find a cruciferous vegetable to eat every day!

Source:
http://www.webmd.com/food-recipes/features/super-veggies-cruciferous-vegetables

Garlic

Garlic is an herb. It is best known as a flavoring for food. But it has also been used as medicine for over 1,000 years. There are over 300 varieties of garlic worldwide. California grows 90% of the garlic that is sold in the United States.

Garlic cloves are best stored in a cool, dark place and not in the refrigerator. However, that convenient jar of chopped garlic must be refrigerated after you open it, and to protect garlic’s benefits, you should use it quickly.

Garlic is a rich phytochemical and has potential cholesterol- and cancer-fighting characteristics. Evidence also suggests that garlic may slightly lower blood pressure. A little garlic goes a long way; it adds flavor and only 13 calories for three cloves.

Source:
http://www.webmd.com/vitamins-supplements/ingredientmono-300-GARLIC.aspx?activeIngredientId=300&activeIngredientName=GARLIC

Kale

Though leafy green kale has become mighty popular recently, it has actually been nourishing people for more than 2,000 years! It was even a regular food in the Roman Empire and in the Middle Ages. It arrived in the United States in the 17th century.

Kale is full of antioxidants and vitamins A and K, and it’s a good source of beta-carotene, which is an antioxidant that’s essential for eye and skin health. It is a member of the cabbage family, which also includes other vegetables such as cabbage, Brussels sprouts, and collards. Research suggests that eating vegetables like kale may help lower the risk of certain cancers.

You have various types of kale to choose from: green, purple, white, and even dinosaur kale. Be sure to pick up a bunch to try the next time that you’re at the supermarket!

Source:
http://www.webmd.com/diet/features/7-fun-facts-about-kale

Plant Inspired

At Epicurean Group, we believe that teaching the community good eating habits will help raise a healthier generation and socially responsible adults. According to the American Heart Association, “People who eat less meat tend to consume fewer calories, and foods such as beans are one of the most beneficial sources of protein available.” Plant proteins like beans, legumes, and quinoa are cost-effective replacements for animal proteins, and they can be purchased in bulk and have longer shelf lives. Favorites like three-bean chili, black-bean dishes, and roasted-sweet-potato burritos make hearty, protein-rich choices that are more environmentally friendly than their meat-based counterparts.
Karla Dumas, a registered dietitian nutritionist (RDN), sums it up beautifully: “Choosing plant-based meals is an easy and delicious way to promote overall health. Join the millions of Americans in discovering the joys and benefits of eating more plant-based meals.”
Plant-inspired eating is indeed on the rise. From flexitarians to vegetarians to vegans, people everywhere are interested in eating more plant-based foods. According to Vandana Sheth, RDN and spokesperson for the Academy of Nutrition and Dietetics, “More consumers want to get away from animal protein and are looking for more interesting vegetable-based protein.”

Root Veggies

Nothing says fall has begun like a nourishing dinner full of roasted root veggies. Although potatoes might be the most popular root vegetable, there are many others to choose from, including carrots, turnips, rutabagas, yucca, sweet potatoes, and radishes. Originally, settlers and farmers “kept” these vegetables in their storehouses to survive the winter months. Root vegetables are great in stews, in soups, and simply roasted with olive oil.

Consuming root vegetables means that you are actually eating the energy-storage parts of the plant. Root veggies are full of complex carbs and sugars that feed the plant aboveground. Root vegetables can be stored at room temperature—and they should be, because the starches taste better that way.

Nutritionally, root veggies contain antioxidants, starch, and fiber. The skin of root vegetables also contains a significant source of fiber, and many vitamins and minerals. There is no reason to remove the skin when you cook these veggies!

Source:
http://www.luc.edu/communityrelations/llnlurec/

foodfactsrootvegetables/

Artichokes

Artichokes are low in calories and rich in fiber. They also contain powerful antioxidants that have been shown to help lower the risk of certain cancers. One medium artichoke is also a good source of vitamin C, folic acid, and potassium. It is fat-free and only 25 calories.

The artichoke that we eat is the plant’s flower bud. Artichokes thrive in temperate climates— they reign as king in Castroville, in the Central Coast/Monterey area of California. Most artichokes are prepared by steaming or boiling the bud. The leaves are removed one at a time, the fleshly base is scraped out of each leaf and is eaten. The heart of the artichoke is the prize—this soft stem/heart is enjoyed marinated, baked, roasted, or stuffed.

Some studies have found that the artichoke leaf extract may relieve symptoms of indigestion. Watch the condiments that you use on the artichoke leaves—these high-fat additions can undo the good of this wonderful treat! Instead, grill or add the tender young artichokes to pasta using lemon, a little olive oil, and seasonings.

Sources:
www.artichokes.org
http://www.webmd.com/vitamins-supplements/ingredientmono-842-ARTICHOKE.aspx?activeIngredientId=842&activeIngredientName=ARTICHOKE

Chia Seeds

Chia seeds are all the buzz these days, and for good reason! Chia seeds are actually part of the mint family and are commonly grown in desert conditions. They are a plant source that contains omega-3 fatty acids, which are increasingly being found to help combat various chronic diseases, including heart disease, dementia, type 2 diabetes, arthritis, and cancer.

Chia seeds also are packed with antioxidants, fiber, protein, and minerals. Recent research has found that chia seeds may also help to lower cholesterol, triglycerides, and blood pressure. Chia seeds are great added to oatmeal and smoothies, or mixed with milk or coconut milk and eaten simply as “chia pudding.” Try some today!

Source:
http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds

Curry

Can you think of a more perfect early winter evening than enjoying a roaring fire and having a pot of hot curry on the stove? Did you know that curry paste is actually packed with great nutrients? Research suggests that curry may contain anti-inflammatory and antioxidant properties stemming from the bioactive compounds in the spices and herbs.

Add your favorite curry paste or powder to creamy coconut milk, paired with fresh veggies and chicken, and serve over brown rice for a simple one-pot, nutrient-packed winter dinner. For a meat-free option, add extra veggies, mushrooms, or tofu instead of chicken.

Source:
http://www.ncbi.nlm.nih.gov/pubmed/20708382

Greek Yogurt

Thick and creamy Greek yogurt is full of protein, up to twice as much as regular yogurt. This protein richness helps contribute to satiety—or the feeling of being full. When you eat protein- and bulk-containing foods, you feel full longer, leaving less room for unhealthy and processed snacks to sneak into your day.

Greek yogurt is also a good source of calcium, which boosts bone health and helps prevent osteoporosis. Greek yogurt contains potassium, zinc, and vitamins B6 and B12, in addition to healthy probiotics for gut health and good immunity. Remember to watch the labels for excessive sugar. Or simply choose plain Greek yogurt, and add your own dash of honey, agave, or berries to flavor it your way!

Source:
http://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2

Kiwis

Yes, that’s right: Kiwis contain a great source of vitamin C and both insoluble and soluble fiber. Kiwis also contain folic acid, a nutrient that’s essential for women of childbearing age.

According to researchers at Rutgers University, kiwifruit has the best nutrient density when compared with 21 commonly consumed fruits. The potassium in kiwis has also been shown to help lower blood pressure.

Although kiwifruit is indigenous to Southeast Asia, and we think of New Zealand as the “kiwi capital of the world,” the fruit grows quite well in sunny California! They are plentiful from October through May.

When you shop for kiwis, look for ones that are mostly dense to the touch. They will ripen within a day or two at home. An easy way to eat a kiwi is to simply slice it in half and then scoop out the flesh with a spoon. Enjoy!

Source:
http://Kiwifruit.org

http://www.appforhealth.com/2013/09/ten-surprising-facts-about-kiwifruit/

Pumpkins

Did you know that in Colonial times, colonists would slice off pumpkin tops, remove their seeds, and fill the insides with milk, spices, and honey? The filled pumpkin was then baked in hot ashes. It was the origin of the famous pumpkin pie! Besides pumpkin pie, how else can you enjoy pumpkin?

Pumpkin is great puréed in a soup with spices like sage and thyme. Pumpkin seeds, also called pepitas, can be roasted and tossed into salads, sprinkled on top of soups, or mixed in with granola.

The largest pumpkin ever grown was 1,140 pounds! And pumpkins are 90% water, a content similar to that of watermelon. Pumpkins are filled with potassium and vitamin A. The orange pigment of the pumpkin contains beta-carotene, an antioxidant that’s great for skin integrity and good vision.

Source:
http://urbanext.illinois.edu/pumpkins/facts.cfm

Sweet Corn

Nothing says summer like fresh sweet corn. And corn is a nutritional powerhouse! Corn contains two antioxidants—lutein and zeaxanthin—that act like natural sunglasses, helping to form macular pigment that filters out some of the sun’s damaging rays. These same antioxidants may also help lower the risk of developing age-related macular degeneration, the leading cause of blindness in people over the age of 60.

The high fiber content in corn also reduces the risk of hemorrhoids and colorectal cancer. One cup of corn contains 18.4% of the daily recommended amount of fiber, set by the U.S. Food and Drug Administration (FDA). Whole-grain fiber aids in alleviating digestive problems, such as constipation and hemorrhoids. Corn is very high in antioxidants that fight cancer-causing free radicals. In fact, unlike other foods, cooking actually increases the amount of usable antioxidants in sweet corn.

Sources:
EatingWell.com
Organicfacts.net

Asparagus

Half a cup of asparagus has only 20 calories and provides 2 grams of fiber. Asparagus is a good source of dietary fiber; folic acid; and vitamins C, E, and B6. One more benefit of asparagus: It contains high levels of the amino acid asparagine, which serves as a natural diuretic. The resulting increased urination not only releases fluid, but also helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and for those who have high blood pressure or other heart-related diseases.

Keep in mind these cooking tips to preserve antioxidants and to keep your preparation healthy:

Roast, grill, or stir-fry your asparagus. These quick-cooking, waterless methods preserve the fabulous nutritional content and antioxidant power of asparagus.

Enjoy your asparagus without salt, butter, or sauces to get the most out of its diuretic properties. Salt can cause water retention in some people.

Source:
http://www.eatingwell.com/blogs/health_blog/

5_powerful_health_benefits_of_asparagus_you_

probably_didn_t_know

Coconut

Coconut and its products have become a hot trend and it's well deserved. A cup of coconut provides 5 grams of fiber and sizable amounts of iron, zinc, manganese, potassium, and copper. One cup of coconut meat provides 10% of the RDA of iron for women and 22% for men. This important mineral is required for the proper transport of oxygen throughout the body. Coconut water provides 10% of the RDA for potassium, which helps maintain cardiac health. Coconut flour is higher in fiber than all-purpose flour, which drops the glycemic index and makes it a better choice for diabetics.

Coconut meat contains a large number of saturated fats. Although increased intake of highly saturated fats like coconut is not recommended for daily consumption, these saturated fats are medium-chain triglycerides that are metabolized differently and have health benefits. Medium-chain triglycerides go straight to the liver to be turned into quick energy. This digestive process makes coconut oil the best choice for people with digestive disorders like Crohn’s and irritable bowel syndrome (IBS). Remember, however, that fat is still fat, and eating too much is not recommended.

Source:
http://www.livestrong.com/article/352244-health-nutrition-benefits-of-raw-coconut-meat/

Eggs

Eggs are an extremely nutrient-rich food that isn’t just for breakfast. Eggs are a great source of protein, to help you last from one meal to the next, and also contain cholesterol, which is actually good for you in limited amounts.

Eggs contain the highest biological value for protein, along with milk—which means that it has the best makeup of protein. Eggs also contain iron, vitamins, and carotenoids. Research has also found that eggs have disease-fighting properties and are essential for eye and brain health.

Don’t forget about them: Have an egg sandwich for a quick breakfast, quiche or egg salad for lunch, even a hard-boiled egg for a great protein-packed snack! For safety, remember to store your eggs in the refrigerator and to cook them fully.

Source:
http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat

Green Tea

Green tea is produced from the Camellia sinensis plant. Research suggests that an antioxidant in green tea has been found to improve blood flow and to lower cholesterol and the risk of stroke. A study in Japan found that people who drank at least two to three cups of green tea daily had a 14% lower risk of stoke compared with those who rarely drank it. Green tea also seems to help keep blood sugar stable in people with diabetes. Other studies have revealed that people who drink green tea have greater activity in the working memory area of their brain. This may help block the formation of plaque that is linked to Alzheimer’s disease. Green tea packs some power in a tasty and calorie-free packet!

Source:
http://www.heart.org/HEARTORG/News/NewsReleases/Green-tea-coffee-may-help-lower-stroke-risk_UCM_450220_Article.jsp

http://www.webmd.com/food-recipes/health-benefits-of-green-tea

Legumes/Slow Beans

Legumes are a class of vegetables that includes beans, peas, and lentils. A cheap and tasty source of protein, minerals, vitamin B1, and micronutrients, legumes are a great ally of both healthy eating and economic survival. These things are all good for your heart! Typically, legumes have no cholesterol, trans fat, or saturated fat. Research has found that they can help reduce blood cholesterol, the leading cause of heart disease. Legumes are low in calories and rich in protein, fiber, iron, magnesium, and zinc.

And there are so many varieties to choose from! Beans come in every color and size. Try red, white cannellini, black, kidney, or a mixed-up bag! Lentils and peas are available in green, white, and yellow and are often selected for the type of menu item that you will be making. Choose from a myriad of recipes, such as heart-healthy hummus or falafels made from garbanzo beans, or try puréed lentils as a dip or as a spread on crackers or tortillas.

One-third cup of cooked legumes has about 80 calories. And their high fiber content leads to a feeling of being full longer.

Source:
https://epicurean-group.com/wp-content/uploads/2017/04/OCH-SlowBeans.pdf

Raspberries

Raspberries may be known as nature’s candy, but there are immense health benefits to consuming them. A cup of raspberries contains 64 calories, 8 grams of fiber, 54% of the Recommended Dietary Allowance (RDA) of vitamin C, and 41% of the RDA for manganese, among many other nutrients. The “superpower” of raspberries is their antioxidant content that benefits the heart, brain, eyes, and gastrointestinal (GI) tract and that decreases the risk of some cancers.

Raspberries have been proven to reduce inflammation, prevent plaque buildup, and lower blood pressure.

The antioxidants in raspberries have been shown to decrease free-radical damage and inhibit tumor growth. These properties potentially prevent certain cancers, such as endometrial, colon, and prostate. The fiber content of raspberries prevents constipation and promotes a healthy GI tract, reducing the risk of chronic conditions like diabetes and cardiovascular disease.

Raspberries also have two compounds that help protect the eyes: Vitamin C to protect the eye from ultraviolet (UV) ray damage, and zeaxanthin, which filters harmful blue light rays. Together, they work to prevent macular degeneration.

Source:
Megan Ware, RDN, LD

Tomatoes

Since ancient times, these summer beauties have been known to have health benefits. Besides containing antioxidants that fight cancer-causing free radicals, tomatoes are a rich source of vitamins and minerals. A single tomato can provide about 40% of the daily recommended vitamin C. They are also full of potassium, known to help reduce the risk of hypertension; iron, the mineral that’s critical for healthy blood; and vitamin A, which fights against night blindness and macular degeneration. And tomatoes can even help protect against the damage of the summer sun! Consuming more lycopene—the carotenoid that makes tomatoes red—may protect your skin from sunburn. In one study, participants who were exposed to ultraviolet (UV) light had almost 50% less skin reddening after they ate 2½ tablespoons of tomato paste (or drank about 1⅔ cups of carrot juice) daily, in addition to their regular diet, for 10 to 12 weeks. Supplements, however, weren’t as effective: In the same study, people who received a lycopene supplement or synthetic lycopene weren’t significantly protected against sunburn.

Sources: EatingWell.com Organicfacts.net

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