Meatless Monday

Beans are an excellent substitution to make your meatless meals packed with protein, fiber, and various vitamins and minerals.  Black beans in particular have shown to improve digestive health and lower risks of colon cancer (1). This is due mainly to their indigestible fraction (IF)- the part of food that is not digested or absorbed in the small intestine but rather goes to the colon.  Here, it serves as a substrate to help form the protective bacteria in the colon known as fermentative microflora (2). For black beans, the IF allows for the production of  butyric acid. The serves as fuel for the cells lining the inside of the colon to help keep the lower digestive tract functioning properly (1).

Black beans also back an abundances of antioxidants and phytonutrients, two compounds help protect against various cancers and inflammation.  In just one cup of cooked black beans, (1/2 cup dry) you can meet 1/3 of the daily value (DV) for protein and 2/3 of the Daily Value (DV) for folate, one of the most important B vitamins for decreasing risk of cardiovascular disease (3).  

So swap out beans for meat in a variety of your favorite dishes to pack in extra nutrition while cutting back on calories and saturated fat.  In addition to the recipe listed below, you can try substituting beans in almost any Mexican entree, or in soups such as Vegetarian Chili. 

Black Bean Tacos

Ingredients

• 2 teaspoons olive oil 
• 3/4 cup chopped onion 
• 1/2 teaspoon dried oregano
• 2 garlic cloves, minced
• 1 jalapeño pepper, seeded and minced
• 1 tablespoon dry sherry
• 1 tablespoon low-sodium soy sauce
• 1 (15-ounce) can black beans, undrained
• 1 (8-ounce) package seitan (wheat gluten), finely chopped
• 1/2 teaspoon black pepper
• 12 taco shells
• 2 cups shredded romaine lettuce

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add onion, oregano, garlic, and jalapeño; cook 8 minutes, stirring frequently. Stir in sherry, soy sauce, beans, and seitan; bring to a boil. Cook 7 minutes or until liquid almost evaporates. Sprinkle with black pepper.
2. Prepare taco shells according to package directions. Spoon about 1/3 cup bean mixture into each shell; top each taco with about 2 1/2 tablespoons lettuce and about 2 1/2 tablespoons Avocado Salsa.

Avocado Salsa

Ingredients

• 1 cup finely chopped tomato $
• 1/2 cup chopped fresh cilantro $
• 1/2 cup chopped peeled avocado $
• 2 tablespoons finely chopped red onion $
• 3 tablespoons fresh lime juice $
• 1/4 teaspoon sea salt
• 1 garlic clove, minced
• 1 jalapeño pepper, seeded and minced

Nutritional Information:

Serving: 2 tacos 
(Totals include Avocado Salsa)

• Calories: 283
• Fat: 9.3g
• Saturated fat: 1.2g
• Protein: 20.4g
• Carbohydrate: 30g
• Fiber: 7.6g
• Cholesterol: 0.0mg
• Iron: 2.8mg
• Sodium: 792mg
• Calcium: 58mg

*Recipe taken from Cooking Light 

1. Hernández-Salazar M, Osorio-Diaz P, Loarca-Piña G et al. In vitro fermentability and antioxidant capacity of the indigestible fraction of cooked black beans (Phaseolus vulgaris L.), lentils (Lens culinaris L.) and chickpeas (Cicer arietinum L.). J Sci Food Agric. 2010 Jul;90(9):1417-22. 2010.

2. Saura-Calixto, F. & Goni, I. (2004). The intake of dietary indigestable fraction in the Spanish diet shows the limitations of dietary fiber data for nutritional studies. European Journal of Clinical Nutrition, 58(7), 1078-1082. shows the limitations of dietary fibre data for nutritional studies.

3. Zhou, Y., Tang, J., Wu, M., Lu, J., Wei, X., Qin, Y., Wang, C., & Xu, J. (2011). Effect of folic acid supplementation on cardiovascular outcomes: a systematic review and meta-analysis. PLoS One, 6(9), e25142.

 

Thank God It's Thursday

Want to enjoy your favorite wine while enjoying gourmet  cuisine that requires zero cooking on your part?  Well say no more and head over to Urbano --This BYOB restaurant offers an upscale menu in a casual, intimate atmosphere. Begin your meal with a house salad or a broth-based soup to curb your appetite.  Portions are adequate, but if you don't order a salad from the start, feel free to choose a vegetable from the side dish menu. 

Appetizers/Salads

• Hawaiian Ceviche salmon avocado poke with taro chips, green onions and ponzu drizzle
• *Share with the table or order as your entree with a salad
• 1410 Salad seasonal greens with candied walnuts, sun-dried tomatoes, herbed goat cheese and citrus vinaigrette  
• *order with dressing on the side

Lunch Options

• 1410 Salmon Salad Sauteed Salmon over mixed greens with candied walnuts, sun-dried tomatoes, herbed goat cheese and citrus vinaigrette  
• *Order without candied walnuts & have dressing on the side

• Smoked Turkey Panini on nine grain bread with avacado, micro greens, tomato and honey mustard 
• *Order fruit or side salad

Dinner Entrees

• Blackened Salmon with herbed polenta crab fritters and pepperonata  
• *Skip the crab fritters- ask to sub for a vegetable
• Trout with caulifower yukon puree and sauteed shredded brussels sprouts, apples and pancetta  
• *Ask to have any sauces on the side

Urbano also offers weekly specials on their menu board.  Last week they offered a Lemon Sole, served over brown rice, which is a great healthy seafood option.  Order any creamy sauces on the side and use sparingly. 

Wine Down Wednesday

Try this recipe for Herbed Pork Tenderloin tonight as your wind down your week.  Using white wine in this recipe adds great flavor without adding fat;  and while pork is often overlooked as a a lean meat, pork tenderloin is an excellent option for meat that packs a ton of protein along with other nutritional benefits:

• Pork is rich in thiamin, a vitamin that functions as a co-factor in the metabolism of carbohydrates.  Additionally, thiamin is important for building muscle and helps support proper nerve function.
• In addition to thiamin (B1), Pork is rich in other B Vitamins such as B6, B12, and B3 (Niacin).  Niacin is important for healthy skin, while both vitamins B6 and B12 are needed for energy, and help support cell function  and metabolism.
• Pork is an excellent source of Iron  and Pantothenic Acid- two compounds that are essential for making hemoglobin in reb blood cells.  Consumption of these two nutrients is crucial for preventing anemia.

Serve with Grilled Asparagus & Roasted Fingerling Potatoes (recipe also below).

Herbed Heritage Pork Loin with White Wine Reduction

Ingredients 

• 1 teaspoon salt
• 1/2 teaspoon ground coriander
• 1/2 teaspoon freshly ground black pepper
• 1 (3-pound) boneless heritage pork loin, trimmed (such as Berkshire or Duroc)
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon olive oil
• Cooking spray
• 1/2 cup finely chopped shallots
• 2/3 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1/4 cup fresh orange juice (about 1 large orange)
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Preparation

1. 1. Preheat oven to 425°.
2. 2. Sprinkle first 3 ingredients over pork. Combine parsley and next 4 ingredients (through thyme); rub over pork.
3. 3. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 7 minutes, browning on all sides. Place pork in a shallow roasting pan or broiler pan coated with cooking spray. Bake at 425° for 35 minutes or until a thermometer registers 155° (slightly pink). Remove pork to a cutting board. Cover loosely with foil; let stand 10 minutes.
4. 4. Place roasting pan over medium heat. Add shallots to pan; cook 2 minutes. Add wine, scraping pan to loosen browned bits; bring to a boil. Cook until mixture is reduced to 1/3 cup (about 3 minutes). Add chicken broth and orange juice; cook until mixture is reduced to 3/4 cup (about 8 minutes). Serve sauce with pork.

Nutritional Information

Amount per serving: 12

- 1 Serving: 3 oz. pork and 1 Tbps. sauce

• Calories: 212     Fat: 11.9g        Protein: 22.8g        Carbohydrate: 2.1g       

Roasted Fingerling Potatoes and Baby Artichokes

Ingredients

 

• 6 cups water
• 2 tablespoons fresh lemon juice
• 2 pounds baby artichokes
• 2 tablespoons extra-virgin olive oil
• 1 1/4 pounds small red fingerling potatoes, halved lengthwise
• Cooking spray
• 1 tablespoon butter
• 2 teaspoons chopped fresh parsley
• 1 teaspoon grated lemon rind
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Preparation

1. 1. Preheat oven to 425°.
2. 2. Combine 6 cups water and lemon juice in a large bowl. Cut off stem of each artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut each artichoke in half lengthwise. Remove fuzzy thistle from bottom with a spoon. Place artichokes in lemon water.
3. 3. Combine oil and potatoes; toss well. Arrange potatoes in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 15 minutes. Drain artichokes; add artichokes to potatoes, tossing to combine. Bake an additional 15 minutes or until tender. Place vegetables in a large bowl. Toss with butter and remaining ingredients. Serve immediately

Nutritional Information

Amount per serving: 8

• Calories: 123        Fat: 4.9g        Protein: 3.2g        Carbohydrate: 17.4g        Fiber: 3.4g

Truth on Tuesday

The Great Soy Debate


You've heard both sides- soy is good for you, soy is bad for you.  For each research study that comes out saying that soy helps prevent cancer another one comes out suggesting that soy consumption increases you risk for breast cancer.  So where all of this coming from and what are you suppose to believe?
The compounds in soy responsible for their effects on health are called isoflavones.  Isoflavones are bioactive compounds that may play a role in various health outcomes such as improved health of arteries and  prevention of certain cancers (1). Ironically, it is these same compounds that have been speculated to contribute to breast cancer in cell and animal studies.

Isoflavones are considered to be possible selective estrogen receptor modulators, meaning that, under certain experimental conditions, they can exhibit "estrogen-like" effects (1).  But let's get one thing straight: Foods made with soy actually do not contain estrogen. Although isoflavones are found naturally found in soy, they are plant "phytoestrogens". While they look similar in chemical structure to estrogens, they act very differently in the human body and shouldn't be confused with the human hormone estrogen.  Various supplements and isoflavone extracts often used for the treatment of menopausal symptoms and for the prevention of age-associated conditions such as cardiovascular diseases and osteoporosis in postmenopausal women (2).  Concern began when studies in breast cancer survivers began to show evidence that Genistein, the primary isoflavin in soy, promoted tumor growth (3). However, there are also studies done that suggest the protective benefits of genistein and soy for breast cancer prevention.


A recent review done on  Soy isoflavones, estrogen therapy, and breast cancer risk concluded:
"Overall, there is little clinical evidence to suggest that isoflavones will increase breast cancer risk in healthy women or worsen the prognosis of breast cancer patients (1)."  Furthermore, there is sparse evidence for any clear cut estrogen-like or anti-estrogen effects of dietary intake soyfoods or isoflavones on human breast tissue (4). While more research is needed to rule out all concerns, the existing data can provide a degree of assurance that isoflavone exposure at levels consistent with previous dietary intake studies, does not result in adverse stimulatory effects on breast tissue.

Other primary concerns with soy include changes in other reproductive hormones such as testosterone.  With regard to testosterone, a large review of the available research on the effect of soy consumption on testosterone levels and other reproductive hormones concluded that neither soy protein nor soy isoflavones affect reproductive hormone concentrations (5).

In Defense of Soy

The good news about soy is that it is considered to be a complete protein and can be a great option for vegetarians and individuals with lactose intolerance. Also, consumption of soy milk can have additional benefits for bone mineral density in women. Various animal studies have shown the bone sparing effects of the isoflavins found in soy protein, and many recent studies show promising effects in humans as well (6). Specifically, spinal bone mineral density in post-menopausal women has been positively correlated with isoflavins, suggesting 83 mg of isoflavones daily to experience these results (7). One cup of soy milk contains 20-40 mg of isoflavins, so one could achieve this amount in 2-3 cups of soymilk. The science behind this idea is that non-steroidal isoflavins selectively bind to estrogen receptors and stimulate osteoblast activity while inhibiting osteoclast activity, resulting in reduced bone turnover (6).

1) Messina, M. & Wood, C. (2008). Soy isoflavones, estrogen therapy, and breast cancer risk: analysis and commentary. Nutrition Journal, 3, 7-17.


2) Andres, S., Abraham, K. Appel, K., & Lampen, A. (2011). Risks and benefits of dietary isoflavins for cancer. Critical Reivew of Toxicology, 41(6), 463-506. 


3)  Messina, M. & Loprinzi, C. (2001). Soy for breast cancer survivors: a critical review of the literature. Journal of Nutrition, 131(11), 3095-3108.

4) Yildiz MF, Kumru S, Godekmerdan A, Kutlu S. (2005). Effects of raloxifene, hormone therapy, and soy isoflavone on serum high-sensitive C-reactive protein in postmenopausal women. Int J Gynaecol Obster, 90 128-133.

5) Hamilton-Reeves JM, Vazquez G, Duval SJ, et al. (2010). Clinical studies show no effects of soy proteins or isoflavones on reproductivehormones in men: results of a meta-analysis. Fertil Steril. 94:997-1007.

6) Lydeking, E, Jens, O, Beck, E, and  Jenson, K.  (2004). Soymilk or progesterone for prevention  of bone loss. European Journal of Nutrition, 43(497), 246-257.

7) Newton, K., LaCrois, A., Levy, L. Li, S., Qu, P. & Potter, J. (2006). Soy protein and bone mineral density in older men and women: a randomized trial.  Maturitas, 55(3),270-277.