The Organic Question (Part II)

Now that we've learned how to interpret Organic labels (Part I), the next question is what does organic mean for your health?

Several recent studies explored if there are any nutritional differences between organic foods and foods produced using conventional methods. A review of the literature reveals mixed results [1,2]. Only two significant nutritional differences have been identified: nitrate levels are lower in organic foods and Vitamin C levels are higher in organic leafy vegetables. However, there is no clear research defining the effects of these differences in human health. While it makes sense that lower nitrate levels (i.e. less fertilizer, pesticides) might be beneficial, there are no long term studies to verify or disprove any potential health benefits.

The United States Department of Agriculture (USDA) has identified the twelve "dirtiest" fruits and vegetables. These are the fruits and vegetables that have been shown to have the highest levels of pesticide residue when produced using conventional methods. If you would like to incorporate more organic foods into your diet, these foods may be a good place to start.

The USDA Dirty Dozen
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Bell Peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale and Collard Greens

Next week in Part III of The Organic Question we'll explore the potential environmental benefits of Organic farming practices.

References
1- Williams, CM. Nutritional quality of organic food: shades of grey or shades of green? Proc Nutr Soc. 2002 Feb;61(1):19-24.
2- Magkos F, Arvaniti F, Zampelas A. Organic food: buying more safety or just peace of mind? A critical review of the literature. Crit Rev Food Sci Nutr. 2006;46(1):23-56.
3- www.usda.gov

Photo credit: Ralphael Pinto via www.sxc.hu

Comfort Food Make-Over: Mashed Cauliflower

Comfort foods, those cherished dishes that get us through stormy weather and tough times. Some people turn to mac and cheese, some to chicken and dumplings, and some to chocolate ice cream. However, the most popular comfort food of all time is that king of carbs - mashed potatoes. If you're looking for the warm embrace of this homemade treat but want to lower the calorie density, try mashed cauliflower instead! This recipe is light and fluffy with a creamy parmesan taste that will fool your senses into thinking you're noshing on the real thing.

Parmesan Mashed Cauliflower

-an Anna Original

makes 6 servings

Tools

-blender or potato masher

-measuring cups/spoons

-mixing bowl

-spoon

-Microwave (or stove and pot for steaming)

Ingredients

6 cups frozen chopped cauliflower

2 oz cream cheese, softened (or Go Gourmet and use Herb Crusted Goat Cheese!)

2 Tbsp. Light Sour Cream

1/4 cup Parmesan Cheese, shredded

1/4 Tsp. Onion powder

1/4 Tsp. Garlic powder

Salt and Pepper to taste

Directions

1. Cook cauliflower in microwave per package instructions (or steam on stove). Make sure that the cauliflower is soft and "mashable". 

2. Mash cauliflower in mixing bowl until relatively smooth. (you can also use a blender or mixer for creamier results). 

3. Add softened cream cheese and sour cream. Stir until well combined. 

4. Add Onion powder, Garlic powder, and shredded parmesan cheese and stir until combined. 

5. Salt and pepper to taste.

Serve and Enjoy! This decadent dish is 'delish with baked chicken, grilled eggplant, or alone. 

Nutrition Info

per serving

Calories 99.1

Total Fat 5.2 g

     Saturated Fat 3.1 g

     Polyunsaturated Fat 0.4 g

     Monounsaturated Fat 1.3 g

Cholesterol    14.5 mg

Sodium 131.9 mg

Potassium    348.1 mg

Total Carbohydrate     9.7 g

     Dietary Fiber    6.5 g

     Sugars    2.9 g

Protein 6.2 g

Photo Credit: Monika Szczygieł via www.sxc.hu

The Organic Question (Part I)

"Organic Frozen Waffles" caught my eye in the grocery store yesterday. Organic Waffles? Really? How important is it that my frozen waffles be organic? I thought that I knew what organic ment, "grown without pesticides", but the frozen pastries made me wonder what all this "Organic" business is really all about. In this three part series I'd like to share what the term Organic means and what the current research says about what Organic means for your health and the health of the planet.

Part I : What Does Organic Mean?

Organic is a term monitored by the United States Department of Agriculture (USDA) and all foods using this claim must follow specific guidelines [1] :

1. Organic Meat - (includes eggs and dairy products) means that the animals providing the product
have not been given any antibiotics or growth hormones.
   
2. Organic Plant Products - the plant cannot be sprayed with most conventional pesticides, cannot have been fertilized with synthetic ingredients, and cannot have been fertilized with sewage. The plants must also not be bioengineered or exposed to ionizing radiation.

Other Organic regulations apply to food processing and can carry one of the following three labels:
100% Organic- Products that are completely Organic or are made only from completely Organic
ingredients.
Organic- Products that are made from at least 95% Organic ingredients
Made with Organic Ingredients- Products that are made from at least 70% Organic ingredients

Therefore, according to the USDA labeling regulations, my Organic Frozen Waffles were waffels that had been made with at least 95% Organic ingredients. Tune in next week for Part II when we will explore the current research on the health benefits of choosing Organic foods.


References:
1- American Dietetic Association. What does Organic on a Food Label Mean? http://www.eatright.org/Public/content.aspx?id=6442451536&terms=organic

The Perfect Parfait

The beginning of the year is always so busy with school re-starting and getting organized again after the holiday rush. One of the best ways to keep your energy up is to start each day with a healthy breakfast. This quick and easy breakfast parfait will add a spring to your step and a smile to your face with it's bright fruits and crunchy granola.


Breakfast Parfait
-makes 1 serving
derived from BestTeenChef's Healthy Fruit Parfait recipe


Tools
-bowl
-spoon
-knife and cutting surface (or use pre-cut fruits)
-serving glass/dish (what you're going to eat it out of)

Ingredients
1/2 banana, sliced (med-large)
1/4 cup sliced strawberries
1/4 cup pineapple, chopped (I prefer fresh, but you could also used canned, drained)
1/2 cup non-fat yogurt (choose your favorite flavor!)
1/4 cup granola (choose a healthy granola without a lot of added sugar)

Directions
1. Combine the sliced/chopped fruits in a bowl, mixing gently.
2. Layer the ingredients into your serving dish as follows until all ingredients are used: 1/4 fruit mixture, 1/4 yogurt, 1/4 granola.
3. Eat and enjoy all the benefits all day long of eating a healthy and yummy breakfast (like more energy and a satisfied smile).

Feel free to mix it up with different fruits, yogurt, and granola. Just make sure to keep yourself in check when it comes to serving sizes!

Nutrition Info
per serving:

Calories 225.1
Total Fat 1.6 g
   Saturated Fat 0.3 g
   Polyunsaturated Fat 0.4 g
   Monounsaturated Fat 0.6 g
Cholesterol 3.3 mg
Sodium 159.7 mg
Potassium 598.7 mg
Total Carbohydrate  47.3 g
   Dietary Fiber 3.8 g
   Sugars 27.6 g
Protein 8.0 g

Recipe Credit: http://www.food.com/recipe/healthy-fruit-parfait-132756/photo
Photo Credit: NcMysteryShopper via www.food.com