JUNE 2011 Olive Oil

Nutrition Factoids: Olive oil is a complex compound made up of fatty acids, vitamins, microscopic bits of olive and other water soluble components. Its primary fatty acids are oleic and linoleic acid. Oleic acid is monounsaturated and makes up approximately 55-85% of olive oil. Linoleic is polyunsaturated and makes up about 9% of olive oil. It also contains a small amount of saturated fat. Olive oil's polyunsaturated fatty acids lower both LDL and HDL levels in the blood and may help lower your risk of heart disease by improving related risk factors. Its monounsaturated fatty acids on the other hand control LDL levels while raising HDL levels which also help normalize blood clotting while benefiting insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. No other naturally produced oil has as large an amount of monounsaturated fat as olive oil. (Read More )

Rosselli Del Turco Olive Oil Contributing Author—Alessandra Rosselli Del Turco Our olive oil DOP has a characteristic fruity flavor with hints of raw artichoke and freshly mown grass joined by a pleasant note of pepper perceived in the throat. The production of extra virgin olive oil, especially DOP oil, involves commitment and constant technical rigor to guarantee that our oil is always rich in those elements (vitamins, polyphenols, etc.) which make it unique for its health contributing features and which give it those distinctive flavors and fragrances. Fragrances and flavors due to the olive varieties of our olive groves (Frantoio and Moraiolo) and to the area of production of the olives (Montefiridolfi): that area of Chianti which the consumer can experience through tasting our precious oil. What is DOP oil? (Read More)

Important Whole Foods During Pregnancy

Eggs – Rich in choline, protein, omega 3 (DHA) – choline is important for baby’s brain and nerve development; look for eggs labeled as high in omega 3 fatty acids. Wild Caught Salmon – High in omega 3 and low in mercury – an excellent source of protein. Dried Beans – Have the most fiber and protein of any vegetables – rich in iron, folate and calcium. Fresh Sweet Potatoes – Excellent source of plant based Vitamin A, folate, Vitamin C, fiber. Whole Grains – This includes popcorn – but don’t use microwave varieties (too many chemicals, ie. Trans fats, preservatives) – use some olive oil or coconut oil and whole popcorn kernels, then pop your own on top of the stove. Only takes a few minutes more, and so much better for you and baby. (Read More)

Butter Chicken Contributing Culinary Author— Paula Hatzilias, RN

1 ½ lbs boneless, skinless chicken breasts, cut in 2” cubes Marinade: 3 tbsp tandoori paste (available at health food stores) or red curry paste 2 tbsp fresh lemon juice 2 tbsp plain low-fat or Greek yogurt Sauce: ¼ cup tomato paste 1 inch fresh ginger root, peeled and minced 1 green chili pepper, chopped (remove seeds for less heat) 1 tbsp fresh cilantro, chopped 1 tsp ground cumin 1 tsp garam marsala (Indian spice found in most grocery stores or health food stores) ¾ tsp salt ¼ tsp sugar or honey ¼ tsp chili powder (Read More)

Dangerous Toxins From Genetically Modified Plants Found in Women and Fetuses

by Jeffrey M. Smith

When U.S. regulators approved Monsanto's genetically modified "Bt" corn, they knew it would add a deadly poison into our food supply. That's what it was designed to do. The corn's DNA is equipped with a gene from soil bacteria called Bt (Bacillus thuringiensis) that produces the Bt-toxin. It's a pesticide; it breaks open the stomach of certain insects and kills them. But Monsanto and the Environmental Protection Agency (EPA) swore up and down that it was only insects that would be hurt. The Bt-toxin, they claimed, would be completely destroyed in the human digestive system and not have any impact on all of us trusting corn-eating consumers. Oops. A study just proved them wrong. Doctors at Sherbrooke University Hospital in Quebec found the corn's Bt-toxin in the blood of pregnant women and their babies, as well as in non-pregnant women. (Specifically, the toxin was identified in 93% of 30 pregnant women, 80% of umbilical blood in their babies, and 67% of 39 non-pregnant women.) The study has been accepted for publication in the peer reviewed journal Reproductive Toxicology. Watch this two minute video, Double Dipping Danger, produced by Alex Bogusky . (Read More)

Garlic. One of the most used culinary seasonings. Plentiful, tasty and healthy. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc and selenium. When used in foods where the garlic is not cooked, the aromatics, heat and flavor of garlic can intensify when stored in the refrigerator. The following very simple recipe allows you to hold cloves of garlic under refrigeration for up to two weeks. It has the added benefit of removing the “heat” of the garlic clove and enhancing the sweeter flavor normally achieved by caramelizing. The finished product makes it super easy to work into dishes that you want garlic flavor but without the heat.

Poached Garlic Recipe courtesy of Culinary Institute of America – Greystone Campus – HKHL 2 heads of fresh garlic 4 cups water Separate all the cloves from the head but do not remove the skins of the cloves. Bring the water to a rolling boil. Add all the cloves; turn off the heat and cover. Let cloves rest in the water until you can remove them by hand once cooled. Remove the skins at this point from each clove and store in a sealed container under refrigeration. Makes about 20 to 25 cloves (Read More)

Spicy Black Bean Soup Contributing Culinary Author – Courtney Ankrum Thompson A great meal or side dish—easy and nutritious. Makes enough for a large group, left-overs for lunch or freezing for future use. 1 lb dry black beans 6 cups vegetable stock 3 tbsp olive oil 1 large sweet onion, coarsely chopped 2 large fresh jalapenos, chopped (remove seeds and membrane for less heat) 3 large cloves fresh garlic, chopped 1 tbsp ground cumin 1 tbsp All Purpose Cajun Style Seasoning 1 tbsp ground black pepper 4 oz sundried tomatoes, julienne cut, in oil 2 (4.5 oz) cans green chilies (Read More)

Salt Salt is a mineral. Chemically, it is known as sodium chloride (NaCl), the combination of one sodium ion and one chloride ion. Salt is 40% sodium and 60% chloride by weight. Salt is primarily found underground in rock form or dissolved in the world's oceans and some lakes. Interestingly, salt is the only rock eaten by humans. Salt enhances the flavor of food, preserves food, helps to regulate and control normal body functions, and acts as a building block for more complex chemicals. Salt (and sodium in particular) is needed by the body for the proper functioning of nerve transmissions and muscle contractions. It also helps us to retain water and prevent dehydration. Your body needs only a couple hundred milligrams (mg) of sodium a day to stay healthy, but most people get far too much — mostly from sodium in processed and fast foods. As an ingredient in dishes, salt plays two important roles. First, it reduces bitterness. (Read More)