You may have heard through “fad-diets” to avoid colorless foods and to only eat the foods that bring a lot of color to your plate. While a colorful plate can be appreciated, don’t count cauliflower out! Cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety (feeling of being full), healthy digestive tract, and properties that are essential for learning and memory. Below are some fun facts and a super easy cauliflower recipe, check it out!

Cancer Prevention: Cauliflower’s antioxidants are known to help prevent cellular mutations and reduce oxidative stress.

Digestion: Cauliflower is high in fiber and water content, helping to prevent constipation and maintain a healthy digestive tract. Recent studies have shown that consuming adequate amounts of dietary fiber could play a role in regulating the immune system and inflammation (which, in turn decreases the risk for conditions such as heart disease, diabetes, cancer, and obesity).

Memory: Loaded with choline, cauliflower is a very versatile food that has the ability to help with sleep, muscle movement, learning, and memory.

Balsamic and Parmesan Roasted Cauliflower

Ingredients:

8 C 1-inch-thick slices cauliflower florets (about 1 large head)

2 tablespoons extra-virgin olive oil

1 teaspoon dried marjoram

¼ teaspoon salt

Freshly ground pepper to taste

2 tablespoons balsamic vinegar

½ C finely shredded Parmesan cheese

Instructions:

Preheat oven to 450° F.

Toss cauliflower, oil, marjoram, salt, and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated (5-10 minutes).

Serving Size: 1 cup

Makes: approximately 4 servings

149 calories per serving, 10g fat, 10g carbohydrates per serving, 7g protein, 4g fiber

With most grocery stores carrying a wide variety of cheeses these days, it’s easy to forget the long process it takes to make those cheeses. Thousands of years ago, people were in need of a way to better utilize milk from their cattle, sheep, and goats so they started experimenting. Starting with salt and acid, and then later adding in rennet (an enzyme that changes the structure of milk proteins making them stick together) our ancestors were able to create lots of different ways to say cheese.

Here are a few less common cheeses that might expand your palate for cheese flavors:

Grana Padano: This Italian cow’s milk cheese has a hint of pineapple
sweetness. “Grana” is the Italian word for “grain”, which reflects this cheese’s grainy texture, caused by tiny protein deposits.

Asiago: Older and more aged, Asiago tends to lose its moisture, making it harder causing a more savory, sharp and tangy flavor. This cheese is a great addition to pasta dishes!

Roncal: Due to this cheese’s unique blend of two different sheep’s milk,
it can be a challenge to find but its aroma and flavor is strong and it creates a slightly tangy and buttery taste.

Manchego: Originally getting its name from the Manchego sheep that grazed Spain, this cheese has a hint of bitterness and a warm, nutty flavor. Enjoy Manchego on its own or paired with olives, almonds, dried fruit or crusty breads. -SY

Inflammation, in its broadest sense, is the body’s response to tissue injury. The four cardinal signs of inflammation are redness, heat, swelling, and pain. However, did you know there are different kinds of inflammation? You’re probably familiar with the kind we can see but what if there is a kind that we can’t see that’s causing much worse damage?

Acute Inflammation—this is your body’s response to an injury such as a cut, tooth extraction, bug bite, stubbed toe, etc. (Easily healed and most of the time not too serious.)

Systemic Chronic Inflammation—this kind of inflammation is the kind that we can’t necessarily see. It begins with a slow onset and persists for months or years (sometimes asymptomatically). When we say “systemic” we are referring to inflammation that affects the entire body. Systemic chronic inflammation causes damage to our tissues and often times results in diseases such as heart disease, lupus, celiac disease, arthritis, irritable bowel disease, and much more. (Very serious.)

Common causes of systemic chronic
inflammation include the following: obesity (specifically belly fat), infections, periodontal disease, environmental toxins, drugs and tobacco, autoimmune diseases, lack of exercise, sleep deficiency, stress, low intake of antioxidants, and high intake of foods which contribute to inflammation.

With evidence that chronic inflammation is involved in the cause of fibromyalgia, Alzheimer’s and cancer, I’d say it needs to be tackled. The common denominator of these uncontrolled (and often undetected) age-related diseases is systemic chronic inflammation.

The good news: Chronic systemic inflammation can be significantly affected by one’s daily lifestyle choices. Diet, exercise, antioxidants, stress reduction, and sleep are ALL included in our tool box at Banister Nutrition to help you move from chronic inflammation to a happier, healthier life. -SY

CHANGING HABITS. CHANGING HEALTH. CHANGING LIVES. –Banister Nutrition

We all know that a well-balanced diet full of fruits, vegetables, whole grains, lean proteins, and unsaturated fats not only help with weight maintenance, but also with overall heart health. What could be a better gift to your sweetheart then a healthy heart for the years to come? Even though Valentine’s Day has come and gone, consider these heart healthy options for an upcoming meal you’re planning on making for your sweetheart:

During the meal, enjoy a glass of red wine. Red wine contains antioxidants that improve HDL cholesterol (the good kind). Remember, moderation is key.

Consider a spinach salad topped with walnuts (to add some crunch). Spinach (along with other dark-leafy green vegetables) is high in vitamins A, C, E, and K, thiamin, vitamin B6, and defends against high blood pressure and hypertension. Pair it with a low-fat dressing and you’re all set!

For the main course, try a simple Italian favorite–pasta with marinara sauce. Tomatoes are loaded with carotene, vitamin C, potassium, folic acid, and fiber, and garlic is known to lower cholesterol and blood pressure. When choosing your pasta, try whole-grain pasta!

End the meal with a piece of dark chocolate. As I mentioned in a previous post, dark chocolate is rich in flavanols which protect the body against oxidative damage and help to lower blood pressure. Indulge a little!

Hope you had a happy Valentine’s Day! Don’t forget to take care of your sweetheart’s heart all year round with heart healthy eating! -SY