Cooking With Fat – Smoke Point

Saturated, unsaturated, olive, canola, lard, butter…the list could go on. There are many different varieties of fats which can lead to some confusion but the main topic we’re going to discuss is: smoke point. The “smoke point” of a fat refers to the temperature at which a fat begins to smoke (pretty straight-forward). Learning how to understand those smoke signals is a crucial element to cooking.

While minimal smoking is okay, once you break past the smoke point you’re heading towards a danger zone. When the smoke point is surpassed, the fat starts to break down, releasing free radicals and a substance called acrolein, the chemical that gives burnt foods their taste and smell. Many unrefined oils or “virgin” oils contain minerals, enzymes, and other compounds that don’t fare well with heat. Although they are more nutritionally promoted, they tend to be more susceptible to rancidity (do to the low smoke point). For an oil to have a high smoke point, manufacturers use industrial-level refinement processes such as bleaching, filtering, and high-temperature heating to extract and eliminate those compounds. What’s left? A neutral-flavored oil with a longer shelf life and a higher smoke point.

So how do we know which oils to use for different cooking methods? As a general guideline it is suggested that we use oils with smoke points at or above 400°F (canola oil, vegetable oil, sunflower oil, peanut oil, etc.) when cooking at high temperatures. Below is a list of some of the more common cooking techniques and recommended oils for each.

Searing: The main goal is to heat meat as rapidly as possible to promote browning. Choose a neutral fat with a high smoke point like peanut, corn, or vegetable oil.

Sautéing: Smoking hot oil is not necessary for sautéing, therefore, virgin olive oil and other medium smoke point fats.

Stir-Frying: Wok cooking is fast and relies on a thin coating of super-hot oil to lubricate your food. With this cooking method you’ll want a really high smoke point oil (peanut or safflower) for the best (and safest) results.

Check the smoke points below to see if you’re using your oils appropriately. -SY

oilsp

Heart-Healthy Meals for Your Sweetheart

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

Chocolate, Chocolate, and More Chocolate

Is your mouth watering yet? Just the word “chocolate” makes me want some! With Valentine’s Day right around the corner, we as Americans will buy at least $345 million worth of chocolate candies next week alone! This makes up approximately 5% of the yearly chocolate sales! Below is a chart I downloaded from the International Cocoa Organization’s website showing that we as Americans are proud supporters of the cocoa industry.

cocoa consumption

Something that might surprise you is chocolate was originally consumed as a beverage, not a sweet dessert. Chocolate used to be prepared as a bitter drink, sometimes even fermented. It wasn’t until the mid-19th century that the first chocolate bar was invented.

Believe it or not, cocoa actually has some positive nutritional benefits. Cocoa contains vitamin E and some B vitamins, as well as minerals such as magnesium, copper, phosphorus, and zinc. Chocolate is also rich in flavanols which protect the body against oxidative damage. To benefit from these flavanols, choose dark chocolate over highly processed milk chocolate. Moderation is key!

I thought taking us back to our “chocolate roots” might be fun with this Spiced Chocolate Tea recipe! Enjoy! –SY

Spiced Chocolate Tea (recipe serves 1)

Ingredients

½ C milk

½ C water

1 black tea bag or 1 T loose black tea

4-5 chocolate chips

1/8 tsp ground cinnamon

½ T sugar (optional)

Directions

Place teabag or loose tea in strainer into mug. Add chocolate chips and cinnamon. Add sugar (if desired).

Mix water and milk. Heat in small saucepan over low heat until bubbles form.

Pour heated mixture into mug. Mix until chocolate is melted. Top with whipped cream and more cinnamon for an extra special treat.

Lentils – A Middle Eastern Beauty

A member of the legume family (with things such as beans), lentils are what we call edible pulses (dried seeds grown in enclosed pods). Lentils are very high in protein and fiber; one cup cooked contains 18g of protein and 16g of fiber. A one cup serving is also an excellent source of folate, iron, potassium, phosphorous, and magnesium. Research has shown that regular intake of lentils lowers cholesterol and helps reduce the risk of heart disease, diabetes, and certain cancers.

Unlike dried beans, you don’t have to soak
lentils overnight! Lentils cook quickly in 15-20 minutes, making them easy and convenient kitchen staples. However, with so many different kinds, how do you know what to use for what? Here are a few quick facts about the different kinds and ways to use them.

Brown Lentils (the most common): With a mild flavor and earthy taste, brown lentils can be used in a range of culinary applications and tend to retain their shape and texture. They are often used as a meat substitute or extender in dishes such as, chili, tacos, or meatloaf.

French Lentils: Compared to brown lentils, French lentils are slightly smaller, take longer to cook, and have a peppery flavor. These lentils hold their shape making them ideal for cold salads and side dishes for fish, game, or sausage.

Red or Yellow Lentils: These lentils break down quickly and do not hold their shape, making them best suited for soups and stews.

Pink Lentils: Pink lentils cook quickly, turning a golden color and breaking down into a silky smooth texture, which makes them a great choice for soups and side dishes.

Black Lentils: These lentils look great when mixed with salads and grains. Black lentils have a strong, nutty, and earthy flavor. They also hold their shape well.

Lentil Soup Recipe

Ingredients

¼ C olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 tsp dried oregano

1 bay leaf

1 tsp dried basil

2 C dry lentils of your choice

8 C water

½ C spinach, rinsed and sliced

2 T vinegar

Black pepper to taste

Directions

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with pepper, and more vinegar if desired.

Yield: 6 servings

349 calories per serving, 48g carbohydrates per serving, 10g fat per serving, and 18g protein per serving

Inflammation and Food

Inflammation is a sign of injury or illness.
Increased inflammation in your body can be a risk factor (or symptom) for heart disease, cancer, diabetes, and other chronic diseases. Your diet and lifestyle can increase or decrease the amount of inflammation in your body.

Here are some tips to help decrease the amount of inflammation in your body:

Avoid overeating: More food than you need causes your body to make more fat cells. Studies have shown that eating 20-30% less food can decrease inflammation.

Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers.

Moderate carbohydrate intake: Foods low in fiber and high in sugar cause inflammation. Limit your intake of sweetened drinks, snack foods, processed foods, and desserts. Choose whole grains instead!

Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening, and fried foods.

Limit saturated fats: We need some saturated fats but too much can increase our risk or those chronic diseases. Saturated fats are mostly found in animal fat, dairy products, butter, lard, and eggs.

Increase your fruits and vegetables: Try to eat 4-5 cups of fruits and vegetables per day. Look for ones that are dark green, orange, yellow, and purple.

Use olive oil when you can: Oil is very dense in calories but the fats in olive oil are anti-inflammatory.

Increase your intake of walnuts and salmon: All nuts and fish are healthy but walnuts and salmon have the most heart-healthy fatty acids.

Eat whole grains: Increase your intake of oatmeal, quinoa, and brown rice. These are good replacements for bread and most cold cereals.

Eat more lentils and beans: These superfoods are a good source of fiber, protein, carbohydrates, and multiple vitamins and minerals. Consider a few servings/week.

Overwhelmed by this list? See a dietitian; we can and would love to help!

*Adapted from Today’s Dietitian Vol. 16 No. 2 p 44-51

Chicken Sausage, White Bean and Kale Soup

As we start the New Year, the
temperatures continue to chill us, the leaves are gone, the days stay short and the air continues to crisp. It can only mean one thing: Time to make soup! Grab your ladles and start simmering… We are “souping” with style. I pulled this recipe from the Academy of Nutrition and Dietetics’ Food & Nutrition Magazine and I absolutely loved it! It was robust and hearty but also had that “healthy” feel too! This recipe is a perfect match for any dreary winter day! -SY

Ingredients:

2 tablespoon olive oil

½ Vidalia onion, diced

1 tablespoon garlic, chopped

1 pint grape tomatoes, halved

½ tablespoon black pepper

1 teaspoon dried oregano

1 bay leaf

5 cups chopped kale

3 pre-cooked Italian-flavored chicken sausages, sliced

4 cups low-sodium chicken broth

1 cup water

1-14 ½oz can low-sodium great Northern beans, rinsed and drained

Directions:

Heat oil in a large soup pot over medium-low heat. Add onion and garlic, cover and cook for 3-5 minutes.

Stir in tomatoes, pepper, thyme, oregano, and bay leaf. Cover and cook 3-5 minutes.

Add kale and chicken sausage, stirring to ensure kale is coated with oil. Cover and cook for 3-5 minutes until kale is slightly wilted.

Add broth, water and beans. Turn heat to high and bring to a boil. Reduce heat to low, cover and simmer 10-15 minutes. Remove bay leaf.

Serves 4

Serving size: 1 cup

Calories-222; Total Fat-10g; Saturated Fat-2g; Cholesterol-33mg; Sodium-330mg; Carbohydrates-20g; Fiber-7g; Sugars-3g; Protein-15g

The Latest Dietitian Approved Health Apps

Technology is everywhere in today’s world. Most people have a smart phone and are on their smart phone all throughout the day. A recent study by Kleiner Perkins Caugield and Byers found that the average user checks their phone approximately 150 times/day! With apps galore the opportunities are endless.

Check out some of the latest nutrition and health related apps that dietitians gave 4 or 5 out of 5 stars!

Yummly: New recipes aplenty! You can think of this app like a digital recipe box that allows you to cook, eat, and share foods they love. It includes a diverse search engine that lets you find the ideal dish, recommendations based on browsing habits and what’s popular in the area, and a smart shopping list for the grocery store.

TruReach: “Mental wellness on-the-go.” This mobile app is aimed at reducing stress and anxiety based on the use of cognitive behavioral therapy activities. Reducing stress is one of the best ways to get you on track for an overall healthier lifestyle.

Sworkit Lite: This app basically provides guided workouts without the hassle of a gym membership or equipment. Covering a range of personal training needs with strength training, stretching, cardio, Pilates, and yoga workouts, this Sworkit Lite offers workouts that are 5 minutes to one hour long. It even lets you search for a workout specific to areas you want to work on!

Blender Girl Smoothies: Blender Girl Smoothies is designed for smoothie lovers! This fun and convenient app helps users discover new and creative options on the go. With around 100 recipes that include multiple fruit and vegetable combinations, you’re bound to find some favorites (which you can save)! -SY

*Reviewed by dietitians everywhere and submitted to the Academy of Nutrition and Dietetics Food and Nutrition Magazine

Predicted Nutrition Trends for 2016

Much like fashion, nutrition trends come and go
frivolously in hopes of being one that will stick with consumers. Published in Today’s Dietitian magazine, registered dietitians from across the nation weighed in on what products they think will be “trending” this coming year.

Here are a few things they foresee:

Souping – “Souping is the new juicing,” according to Rachel Beller, MS, RDN, CEO of Beller Nutritional Institute. Souping isn’t referring to bone broth diets that you drink before a meal to suppress your appetite, but rather to exclusive soup meal plans that even include desserts.

Sprouted Grains – Sprouted grains provides increased vitamins and minerals, antioxidants, increased digestibility, and nutrient absorption. Sprouting creates enzymes that make plant proteins, essential fatty acids, starches, and vitamins more available for absorption. You can expect to see sprouted grains in cereals, snack bars, rice, and risotto mixes.

More Products With Less Sugar – On average, we as Americans consume around 22 teaspoons of added sugar per day. This without question is leading to an industrial push of decreasing sugar in food products. As a result, companies will probably turn to more “natural sweeteners” like stevia, maple syrup, agave syrup, etc.

Probiotic Push – Probiotics are most often found in food products such as yogurt. With research proving a strong relation between a healthy gut and brain connection, probiotics will continue to be a hot topic. According to Sarah-Jane Bedwell, RD, LDN, a dietitian from Nashville, “looking into 2016, it won’t be uncommon to find probiotic-fortified foods and beverages, such as orange juice, cereals, and waters.”

International Year of Pulses – Pulses include lentils, dry beans, beans, and chickpeas. Pulses are a vital source of plant-based proteins and amino acids. They can be expected to be seen in snack bars, prepackaged salads with edamame and roasted soy nuts, and in soups. –SY

*This list was revised from Today’s Dietitian magazine. For a complete list follow this link http://www.todaysdietitian.com/newarchives/1215p26.shtml

Banister Nutrition’s Holiday Tips for Managing Food

Holidays can be tough when it comes to managing food and drinks in relation to our weight. How do you even begin to stay balanced with snacks and sweets around every corner? We decided to have our Registered Dietitians weigh in with some tips and tricks to help you tackle the holiday food challenges!

Here are the top 12:

~Look over all the food first (stand back and formulate a game plan in your head) decide what is really special and enjoy small amounts of those foods without guilt.

~Skip the foods that were just purchased at grocery stores (nothing special there), stick to the home-made items.

~Check your sleep, are you actually hungry or just really tired?

~Have emotional “check-ins”. Don’t let your tinsel get in a tangle and mindlessly eat. The extra cookies, candy, cheese and crackers will only take you to momentary relief.

~Remember that this is a season of “joy” and you should en”joy” your company.

~Instead of getting overwhelmed with your preparations, practice thinking of them as your gifts to your loved ones and remember to focus on the real reason for the season.

~Don’t skip meals anticipating the holiday meal or party.  Eat light and healthy before. This will decrease your hunger and increase willpower.

~Always offer to bring a healthy dish (fruit and veggie tray, sparkling water, etc.).

~Decrease alcoholic drinks by putting a limit on yourself.

~Don’t continue to eat a food unless it is worth it! Take a bite and assess if another is worth the calories. Don’t even put foods on you plate unless they look good!

~Add an extra exercise session for each holiday party. A 30 min walk will burn off the extra 200-300 calories you will eat at the party.

~Mark your calendar for the days between the parties that need to be your usual routine.  It isn’t the holidays that change our weight and our health it is the days in between that add up to too many days of indulgence. -SY

Top Stress-Reducing Foods

Unfortunately, one of the number one things that seems to come with the holidays is stress. Dinner parties, family get-togethers, gift shopping, hosting, planning, ahhhhh stress!! While we’d all like to never have stress at all, sometimes it’s just part of life and we have to deal with it. The good news is that there are foods that can help reduce some of that stress! Here’s a list of some foods that make it to the top of our list:

Nuts – Stress depletes a lot of our B vitamin stores which are also related to energy. A couple servings of pistachios a day can lower blood pressure and reduce stress.

Red peppers – A recent study showed that people who took high doses of vitamin C before engaging in stress-inducing activities had lower blood pressure and recovered faster with replenishing cortisol.

Salmon – Omega-3’s have been known to reduce stress and anxiety by at least 20 percent and salmon is packed with it. Try getting at least 2 servings a week.

Spinach – Not only does spinach have the ability to make you stronger like Popeye, it’s loaded with magnesium which regulates cortisol and blood pressure too.

Oatmeal – Complex carbs like oatmeal, take longer to digest which leads to more comfort and “soothing” power.

Dark chocolate – There aren’t many people that don’t like chocolate (because it tastes amazing). The good news is that dark chocolate lowers cortisol and stress levels so indulge! Just remember to keep portion sizes in mind!

Tea – Especially decaf, herbal teas like chamomile, peppermint or ginger. Herbal teas are known to be calming and they soothe the digestive tract that can often times be affected by stress. -SY