antioxidants

I’ve tried my fair share of #guacs, but @amarantobklyn has one of the best so far! If you are in #Bushwick, you should give them a try. #Avocados are packed with #antioxidants and #antiinflammatory properties. The high fat (#healthyfat) also helps absorb #fatsolublevitamins. A quarter of an avocado has 75 calories, loads of #unsaturated fat, and 3 grams of fiber. #Guacamole-on! #bushwicknutrition #lazynutrition #lazynutritionist #homemadefood #homemadetortillas #corntortillas (at Amaranto)

I’ve tried my fair share of #guacs, but @amarantobklyn has one of the best so far! If you are in #Bushwick, you should give them a try. #Avocados are packed with #antioxidants and #antiinflammatory properties. The high fat (#healthyfat) also helps absorb #fatsolublevitamins. A quarter of an avocado has 75 calories, loads of #unsaturated fat, and 3 grams of fiber. #Guacamole-on! #bushwicknutrition #lazynutrition #lazynutritionist #homemadefood #homemadetortillas #corntortillas (at Amaranto)

#Breakfast4Lunch! To cook: sauté #butternutsquash in about 1 tbsp of olive oil for 4min or so. Cut it up really tiny so that it cooks faster. Add 1 small tomato and sauté for another minute. Crack in an extra large #egg and 1 slice of cheese. In the meantime heat up a 4" whole wheat pita. S&P to taste. This meal is packed with #fiber, #protein, #healthyfats, and #antioxidants from all the vibrant colors. And takes 10 mins to prepare! #mykindofmeal #lazynutritionist #lazynutrition #bushwicknutrition #bushwick #easymeals #fastmeal

#Breakfast4Lunch! To cook: sauté #butternutsquash in about 1 tbsp of olive oil for 4min or so. Cut it up really tiny so that it cooks faster. Add 1 small tomato and sauté for another minute. Crack in an extra large #egg and 1 slice of cheese. In the meantime heat up a 4" whole wheat pita. S&P to taste. This meal is packed with #fiber, #protein, #healthyfats, and #antioxidants from all the vibrant colors. And takes 10 mins to prepare! #mykindofmeal #lazynutritionist #lazynutrition #bushwicknutrition #bushwick #easymeals #fastmeal

#Watermelon #Mint #Icepops! Watermelons’ naturally sweet taste and high water content make it a perfect fruit for blending and making ice-pops without any added sugars (or even water). It’s jam-packed with #vitaminC, #vitaminA, and #potassium (#hearthealthy). One cup is only about 45 calories. Choose deep red/pink since studies show that 
fully ripened watermelons have higher #antioxidants. 

 Blend 4 cups of tightly packed, cubed, fresh/frozen watermelon and a handful of fresh mint or spearmint leaves. Blend and stir as needed. Makes 10 3-ounce #popsicles. About 20 calories each! 
#lowcalorie #healthydessert #summer #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

#Watermelon #Mint #Icepops! Watermelons’ naturally sweet taste and high water content make it a perfect fruit for blending and making ice-pops without any added sugars (or even water). It’s jam-packed with #vitaminC, #vitaminA, and #potassium (#hearthealthy). One cup is only about 45 calories. Choose deep red/pink since studies show that
fully ripened watermelons have higher #antioxidants.

Blend 4 cups of tightly packed, cubed, fresh/frozen watermelon and a handful of fresh mint or spearmint leaves. Blend and stir as needed. Makes 10 3-ounce #popsicles. About 20 calories each!
#lowcalorie #healthydessert #summer #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

Avoca-do!

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Avocados are one of my favorite foods of ALL TIME! And what better way to eat them than in guacamole on Guacamole Day (who knew?!), which fittingly falls on Mexico’s Independence Day! Avocados are originally from Central and South America, but most recently about 90-95% of the avocados in the U.S. come from California. There are 80 different varieties, but the most common and most likely to be found in your local grocery store is Haas. 

Nutritionally Speaking

Avocados are jam-packed with healthy properties. They are known as cancer-fighting foods largely due to their anti-inflammatory components (phytosterols) and high antioxidant content, which has also shown to help arthritic symptoms. Most of their fat is monounsaturated, which means that they play a role in decreasing the risk of heart disease. Their high level of oleic acid helps our gut absorb fat-soluble nutrients, especially two key carotenoid antioxidants (lycopene and beta-carotene)—research has shown up to 200-400% increased absorption! Avocados also promote blood sugar control, since a regular-sized avocado only has 1.5 grams of sugar and 12 grams of fiber! 

An average-sized avocado is about 6 oz or 180 grams (a small-sized fist).Since portion control is so important in healthy eating, the nutrition facts below are based on half an avocado or about 3 ounces.

  • Calories: 150 calories
  • Total fat: 13.50 g
  • Saturated fat: 1.50 g
  • Carbohydrates: 9 g, 0.75 g from sugar
  • Fiber: 6 g of fiber

Each serving has about 15–25% of our daily value of 13 vitamins including A, C, E, K and 9 B vitamins! They are also a rich source of potassium with about 430mg per serving.

Do You Need to Buy Organic?

Nah! Avocados are #2 on the “Clean-Fifteen List” with the lowest amount of pesticides.

How to Peel?

Your choice! My only suggestion is that no avocado be left behind—the greatest concentration of antioxidants occurs in the dark green flesh beneath the skin.

How to Pick?

A ripe, ready-to-eat avocado is slightly soft but should have no dark, sunken spots or cracks. A firm avocado will ripen in a paper bag or fruit basket at room temperature within a few days. Avocados should not be refrigerated until they are ripe. Choose an avocado with a slight “neck” rather than a rounded top—this means that it was tree-ripened and has better flavor!

How to Store?

Avocados ripen better outside of the fridge, but once ripe save them in the fridge for up to one week. The challenging part comes once they are sliced! They get yucky and brown within an hour. A few tips to prevent browning are: 1.) Sprinkle with lemon juice; 2.) Refrigerate in a plastic container; 3.) Use an Avo Saver (very fancy and efficient!); or 4.) Cover packed guacamole with a thin layer of water to prevent oxidation. The last is a great tip from The Kitchn.

Ideas on How to Cook & Serve

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  • Blend in a smoothie. Dig Inn has a tasty option including avocado, green apple, agave nectar, lime juice and organic soy milk. Just watch the calories, since this 16-ounce shake is almost 400 calories! 
  • Use as a spread on whole grain bread or gluten-free crackers.Add a pinch of salt or spice, such as ginger or turmeric. Yum!
  • Garnish salads with avocado, not only on account of the taste but also to increase absorption of antioxidants!
  • Use in sandwiches, wraps or on egg/omelets.Choose avocado instead of cheese for less calories and healthier fat breakdown.
  • Try this awesome creamy avocado dressing from Closet Cooking.Buttermilk can be made with 1 cup of skim milk and 1 TBS of lemon juice. Ditch the mayo! 

What’s your favorite avo-recipe?

Originally posted on NYHRC Tumblr 

Written and photographed by Alanna Cabrero, MS, RD 

Avocados. World’s Healthiest Foods. 

 Edited by TCabrarr 

Ain't August Peachy?!

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Peaches (prunus persica) are deliciously sweet. Depending on the variety, they range in color from creamy-yellow to rosy-red with a single large seed or pit (inedible) much like cherries, plums, and apricots. Peaches, native of China, have a juicy flesh and fuzzy exterior. They come in two main varieties—clingstone, where the flesh clings to the pit, and freestone, where it separates freely.

The Benefits of Peaches

Peaches, as most fruits, are naturally low in fat and saturated fat. They are sodium free and cholesterol free. Note: all non-animal based food is cholesterol free, in case you’ve wondered why juices sometimes say “Cholesterol free!”

One large peach (~1 cup sliced) has 68 calories, 3 grams of satiating, digestive boosting dietary fiber (about 10% of daily value (DV) in a 2000 calorie per day diet), 19% DV of immune boosting, antioxidant-rich vitamin C, and 11% DV of vision enhancing vitamin A. In addition, all “stone” or pit fruits contain bioactive components (anthocyanins and quercetin) that may help fight metabolic syndrome, which is a cluster of conditions that raise the risk of diabetes and obesity-related heart disease. Moreover, a small study showed that peaches may influence breast cancer cell death, because of their high content of phenolic acids. 

How To Pick a Peach 
Peach season runs from May until October, and August is Peach Month. Choose peaches with firm, fuzzy skins that have a slight whitish “glow,” yield to gentle pressure when ripe, and have a subtle sweet scent. Avoid ones with blemishes. When it comes to peaches, the lighter colored variety has approximately 6 times more antioxidant content that the pinkish variety.  As peaches are on the dirty dozen list, meaning conventionally-bought peaches will be high in pesticide content, I recommend buying organic or local. Or opt for frozen organic peaches; they are great for your health (and your wallet).

How to Store & Prepare 
Store unripe peaches in a closed paper bag to concentrate the ethylene gas and help ripen. When already ripe, store at room temperature for use within 1-2 days.

Wash in cold running water just before using. Fresh ripe peaches should be enjoyed with the skin. That said, some recipes may fair better when the skin is peeled, which can be done easily using a knife – think of peeling an apple!. And just like an apple, peaches will brown if left exposed to air. If you are serving them sliced, make sure to add a few drops of lemon or lime to delay browning. 

Ideas on How to Cook & Serve

  • Sliced In A Salad. As pictured, peel and pit peaches, mix with fresh mozzarella, and add basil or mint leaves. Drizzle balsamic vinegar and crushed pepper to taste. Another delicious salad involves tossing peaches with spinach, toasted walnuts, and a little sprinkle of blue cheese. Mix in extra virgin olive oil for a richer taste.
  • Diced In A Salsa… and served with fish tacos.  Enough said. 
  • Enjoy a Peach Fizz. Muddle fresh or frozen peaches at the bottom of the glass and add seltzer or flavored seltzer.
  • Bake, Broil, Sauté or Grill. For a delicious side dish or snack, warm peach slices by using any of the above cooking methods. Cut pieces for a peach kabob! Spices easily add variety; for instance, add cinnamon for a sweeter twist or crushed pepper flakes for a spicy kick.
  • Smoothielicious. Mix fresh or frozen peaches into a smoothie. I love mixing peaches with half a banana, almond milk, and a dash of nutmeg. Yum!
  • A Breakfast Revelation! Peach slices are a great addition to hot or cold cereals, plain Greek yogurt, or even as a topping for whole grain pancakes or waffles. Hold the sweeteners!
  • Grab & Go Trail Mix. Add dried peach slices to nuts and/or seeds for a satisfying, healthy snack. Just watch the portions!
  • Bellini Cocktail (in moderation). Place 1 to 2 TBS of pureed peaches at the bottom of a champagne flute. Add prosecco and voila, you’ve got a fancy cocktail.

Written and photographed by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr 

References: 
A peach of a treat. Environmental Nutrition; August 2013
10 Ways to Enjoy Peaches. Fruits & Veggies More Matters

Edited by TCabrarr

Spice Up Your Guac!

imageAvocados are my favorite fruit. I honestly can eat them with anything (or even on their own). That said, I can’t get enough guacamole! So, I decided to break down the infamous guacamole recipe.

Spicy Guacamole

Servings: to share.

Ingredients:

  • 4 avocados
  • ¼ white, medium-sized onion (about 1/3 cup)
  • 1 ½ limes
  • 1 handful of cilantro
  • ½ medium-sized tomato (preferably organic or local)
  • ½ - 1 red chile serrano (optional, but delicious!)
  • Salt & pepper to taste

Step 1: Mince white onion and red serrano. Place in a cup. Ahem, the Mexican flag with veggies…

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Step 2: Add lime juice to mix. This will help soften the skin of the onion and serrano, making it easier to digest, and will even out the taste.

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Step 3: Mince cilantro and mix in with serrano, onion, and lime juice.

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Step 4: Mash avocados.

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Step5: Combine avocados with onion, serrano, lime, and cilantro. Sprinkle salt and pepper to taste.

Step6:Cut tomatoes in small pieces. Eliminate any juice from the tomatoes; this will only make the guacamole soggy. Add tomatoes right before serving.

Step7: Sprinkle salt and pepper to taste.

Step8: Enjoy with whole, grain or corn tortillas!