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For the Love of Seeds

June 17, 2013

flaxpumpkinseeds

From pumpkin to flax to chia, seeds are very popular and nutritious. Check out my past post about – chia, quinoa and hemp. For this Grow with Nutrition post, I’m sharing with you interesting nutrition facts and health benefits about flax and pumpkin seeds. 

Flaxseeds

I became a flaxseed eater during my undergrad days at the University of Guelph.  At the time researching flaxseed, as a functional food, was trending. It was particularly interesting to me when I discovered we grow flax in central Canada. Flaxseed, the edible portion of the linseed plant, has been used in both food and non-food industry for 1000’s of years. You can buy the seeds whole and ground. It is best to grind flaxseeds to get their full nutritional composition. 

Nutrition Profile of Flaxseed

  • It is rich in both the omega 3 fatty acid alpha-linolenic acid (ALA) and lignans. 
  • Lignans are chemical compounds found in plants. They have both antioxidant and anti-inflammatory properties 
  • It is abundant in dietary insoluble and soluble fibre.
  • It has antioxidants, phytoestrogen and phenolics(1).

Health Benefits of Flax

With flaxseed being rich in both soluble and insoluble fibre, studies have shown it is beneficial for heart health and for people with diabetes (2,3). Research identified that both total cholesterol levels and LDL (bad) cholesterol decline when a diet rich in flax seed was consumed, helping to reduce the risk of cardiovascular disease (3). And diets supplemented with flaxseed revealed improved glucose control with diabetic patients and blood glucose levels in health individuals (4,5).

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are flat, dark green seeds. When roasted, pumpkins seeds are probably best known for their role as a perennial Halloween treat. These seeds are delicious and nutritious, anytime of the year. Pumpkin seeds have been used as a traditional medicine in regions around the world including China, India and Mexico for ailments including diabetes and treatment of worms or parasites. You can buy the seeds raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

Nutritional Profile of Pumpkin Seeds

  • Pumpkin seeds are rich in the fat soluble vitamin E.
  • Pumpkin seeds are rich sources of the minerals manganese, magnesium, zinc, copper,  phosphorus, iron and the antioxidant beta-carotene.
  • Pumpkin seeds are rich in numerous antioxidants.  This diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food. 

Health Benefits of Pumpkin Seeds

Animal studies suggest pumpkin seed oil has beneficial effects on arthritis, indicating both anti-inflammatory and antioxidant actions (6,7). In other animal studies, it was found that pumpkin seed proteins had antibacterial and antifungal properties (8,9).

Let’s keep going nuts for our health but leave some room for seeds 
including pumpkin and flax!

Pumpkin+Seed+Flax+Granola+copy2Recipe

Do you need a healthy granola to pack for all the outdoor activities this summer? I found this delicious pumpkin flax seed granola from Harringtonharmonies.com. Tell me what you think of it.

References

1. Katare C, Saxena S, Agrawal S, Prasad GBKS, Bisen PS. Flax seed: a potential medicinal food. J Nutr Food Sci. 2012;2(120). 
2.  Bierenbaum ML, Reichstein R, Watkins TR. Reducing atherogenic risk in hyperlipemic humans with flax seed supplementation: a preliminary report.  J Am Coll Nutr. 1993;12(5):501-4.
3.  Jenkins DJ, Kendall CW, Vidgen E, Agarwal S, Rao AV, Rosenberg RS, Diamandis EP, Novokmet R, Mehling CC, Perera T, Griffin LC, Cunnane SC. Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial. Am J Clin Nutr. 1999;69(3):395-402.
4.  Pan A, et al. Effects of a flaxseed-derived lignan supplement on C-reactive protein, IL-6 and retinol-binding protein 4 in type 2 diabetic patients. Br J Nutr. 2009;101(8):1145-1149.
5.  Dahl WJ, Lockert EA, Cammer AL, Whiting SJ. Effects of flax fiber on laxation and glycemic response in healthy volunteers. J Med Food. 2005;8(4):508-511.
6.  Fahim AT, Abd-el Fattah AA, Agha AM, Gad MZ. Effect of pumpkin-seed oil on the level of free radical scavengers induced during adjuvant-arthritis in rats. Pharmacol Res. 1995;31(1): 73–79.
7.  Zuhair HA, Abd El-Fattah AA, El-Sayed MI. Pumpkin-seed oil modulates the effect of felodipine and captopril in spontaneously hypertensive rats. Pharmacol Res. 2000;41(5): 555–563.
8. Ng TB, Parkash A, Tso WW. Purification and characterization of moschins, arginine–glutamate-rich proteins with translation-inhibiting activity from brown pumpkin (Cucurbita moschata) seeds. Protein Expr Purif. 2002;26: 9–13.
9. Wang HX, Ng TB. Isolation of cucurmoschin, a novel antifungal peptide abundant in arginine, glutamate and glycine residues from black pumpkin seeds. Peptides. 2003;24: 969–972.

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California Ripe Olives

June 10, 2013

Mexican-Turkey-Burgers

How about grilling up Mexican Turkey Burgers with California Ripe Olives from calolive.org this Father’s Day Weekend?

California is my favourite part of the USA. When I was in San Francisco in April at the IACP, I met the California Ripe Olives team sampling their olives. With the first taste of the Manzanillo olive, it brought me back to Sevilla, Spain in 2003. My friend and I were sitting on a sidewalk cafe and had just finished tapas, which included these delicious olives, just before we confirmed our plans to drive to the small white village of Jimena de la Fonterra in Cadiz. That is where my Canadian teacher's friends lived and opened their house and kitchen to us during our travels in Spain. One of my many memorable, good food experiences in Spain was that each region has olive trees and each olive had the unique characteristics and flavours of that region.

How did the olive industry start in California?

Californian’s started planting acres of olive trees in response to the high demand for olive oil in the 1800's. Then the market became saturated (with monounsaturated oil ironically) and prices dropped. Olive tree farmers had to come up with a new plan. A resourceful German woman named Freda Ehmann and her son, Edwin, were part of this farming population. The Ehmann’s had trees that bore little fruit and selling pressed oil was not an option. After consulting with a Berkeley professor on processing methods, Freda began experimenting with 280 gallons of olives in barrels on her back porch. Thanks to her creative idea – California Ripe Olives were created.

The California Ripe Olives Industry Today

California produces over 95% of the olives grown in the USA. This industry has multi-generational orchards powered by farmers and their families. Plots come in all sizes from small 5-acre lots to 1,000-acre multi-crop farms and they are individually serviced. Strict growing and handling standards remain consistent. There are two main varieties of trees that produce the olives: Manzanillo and Sevillano. These different varieties create different sizes of olives, giving consumers a choice ranging from small to super colossal (yes, colossal is the actual term).

  • Harvest season starts in September and goes into November. It begins while the olives are still green, but begin to show a little darkening color. To assure absolute quality, harvesting is done by hand.
  • Sorting, grading and storage are done at one of California’s two olive processing plants.
  • Curing is essential to the process because olives straight off the tree are much too bitter to eat.
  • Canning is the final step. Ripe olives are canned in a mild salt brine solution and, because they are a low-acid product, are heat sterilized under strict California State health rules.

 

The Olive Nutrition Profilecanned olives images

Technically olives are fruits and are available year round in the grocery store. They can be eaten alone, as a garnish and as an ingredient in many recipes.

Calories

An extra large Black Ripe Olive has approximately seven calories each (1). So a snack size of three is about 21 to 25 calories.

Fat

California Ripe Olives have two grams of fat in a 15 gram serving. This serving equals 6 small olives or 3 extra large olives (1). The majority of fat in olives come from oleic acid which is monounsaturated fat, the most important fat found in the Mediterranean food pattern.

Phenolic Compounds

(Antioxidants and Anti-inflammatory) Olives contain a range of phenolic compounds; these natural antioxidants may contribute to the prevention of chronic health conditions (including both heart and Alzheimer's diseases). There are numerous factors that can affect the phenolics in olives including the cultivar, degree of ripening, and importantly, the methods used for curing and processing them (2). More specific research is needed to fill in the gaps in this part of olive nutrition.

What is your favourite way to enjoy olives in your meals and snacks? And let me know what you think of the Mexican Turkey Burger with California Ripe Olives.

Enjoy a wonderful Father’s Day weekend!

References

1.Olive Nutrition Information. California Ripe Olives. http://calolive.org/healthy-living/olive-nutritional-info/ cited June 7, 2013.

2. Charoenprasert S, Mitchell A. Factors influencing phenolic compounds in table olives (Olea europaea). J Agric Food Chem.2012;Jul 25;60(29):7081-95.   

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The Mediterranean Diet Recharged By New Research

June 3, 2013

mediterranean-food-pyramid2My latest Barley Balance post for GoBarley.com is about how barley, the whole grain ‘smart’ carb, fits well into the Mediterranean diet food pattern and heart health connection. For this Grow with Nutrition post, I’m sharing with you the skinny on the Mediterranean diet (Mediet) foods and their relationship to our health.

The Mediet Food Pattern

It is built on a foundation of fruits, vegetables, nuts, lentils, legumes, whole grains, olive oil with a moderate intake of lower fat yogurt and cheese, fish and poultry; a low intake of red meat, processed meats and sweets; and wine in moderation, consumed with meals. Remember you still have to think portion control for all the Mediet foods. The Mediet has been associated with everything from increased longevity and brain health to the reduced risk of heart disease.

 

Heart and Brain Health

  • Over the past 30 years, numerous studies have investigated the effects of a Mediet and have concluded that this lifestyle, along with daily activity and being a non smoker can significantly lower the risk of heart disease. A new study (1) published earlier this year indicates the Mediet supplemented with olive oil or nuts reduces the risk of major cardiovascular events by 30% in comparison with a low-fat controled diet. This finding from the primary prevention PREDIMED study conducted in Spain has been reported in the New England Journal of Medicine.
  • The variation in the plant sources in the Mediet food pattern allows for an increase in essential macronutrients, including fibre, plus antioxidants and micronutrient consumption. More research based on findings from primary prevention PREDIMED study indicates that the diet, with added extra virgin olive oil or nuts, may improve the brain power of older people even better than a low-fat diet (2).

Based on this exciting new research (which confirms previous research from my U of G undergrad days in the 1990s), it makes sense to stock up on Mediet foods such as vegetables, fruits, nuts, legumes, olive oil and whole grains in your daily meal plan.

Recipe

mediterranean-tuna

To enjoy more Mediet foods this summer, try this Mediterranean tuna salad recipe from myrecipes.com! 

 

References

  1. Estruch R, Ros E, Salas-Salvado J, Covas M, Corella D, Aros, F et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine. 2013;368:1279-1290.
  2. Martinez-Lapiscina E H et al. Mediterranean diet improves cognition: the PREDIMED-NAVARRA randomised trial. Neurol Neurosurg Psychiatry. Published online 13 May 2013 (ahead of print).
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Seaweed – The Popular Sea Veggie

May 27, 2013

seaweed-salad

Originally a delicacy in many Asian countries, seaweed is gaining international popularity. There are over 20 types of ‘edible’ seaweed and even more are being discovered. Common types of seaweed include nori, kombu, kelp, dulce and Irish moss. Most seaweed varies in colour from green to brown to red with most species being green.  Many of these different species grow in various bodies of water including oceans, lakes and rivers including the USA (National Oceanic and Atmospheric Administration, 2013).

Seaweed’s Nutritional Profile

Various studies (1,2) of the nutritional properties of seaweed have found that it can be consumed as a rich source of protein, fibre and various vitamins and minerals. For thousands of years, this mineral-rich sea veggie has been a staple in Asian diets imparting ‘health and beauty’.

Types of Seaweed

With over 20 types of this sea veggie, I want to dive into two kinds with you.

  • The first one is Nori.

Best known as the outer wrap of sushi rolls, nori is rich in omega -3 fatty acids and the highest protein compared to the rest of the seaweeds. This is probably the most popular seaweed, thanks to the Japanese. Almost all major cities in the world have sushi bars and restaurants. Even my local grocery store (meat and potatoes community) has a sushi counter. Its sweet and meaty (umami) flavours are also easily accepted by most people. Grocery stores in major centres and speciality food markets often have nori in sheets, strips, or flakes. 

  • The second type is Kombu. 

Kombu is valuable for its high content of iodine, which is needed to produce two important thyroid hormones that control the metabolism. Our bodies don’t make iodine, so we have to get it through food. Kombu comes in long, thick brown strips. People use it to make dashi (Japanese soup stock).  First by cooking 4 cups of water over low heat, and then adding 8 inches of kombu that has been cut in half. It is simmered over low heat and finished by straining the stock. Sometimes dried shiitake mushrooms are added for extra flavour.

california rollsRecipe

Have you ever wanted to try to make California Rolls?

Check out this recipe at taste.com and let me know if you try making it with the popular sea veggie – nori!

 

References

  1. Jimenez-Escrig A, Gomez-Ordonez E, Ruperez P. Chapter 26 – Seaweed as a Source of Novel Nutraceuticals: Sulfated Polysaccharides and Peptides. Advances in Food Nutrition Research. 2011; 64: 325-337. 2.
  2. Misurcova L, Skrovankova S, Samek D, Ambrozova J, Machu L. Chapter 3 – Health Benefits of Algal Polysaccharides in Human Nutrition. Advances in Food and Nutrition Research. 2012; 66:75-145. 
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Spice up your Health

May 16, 2013

Do you reach for the salt shaker or even ketchup to add flavour? You’re not alone. Most Canadians don’t use herbs and spices on a regular basis. They may have a large spice rack on display, yet the spices don’t make it to the stove top or oven. I’m giving you three great reasons to spice up your recipes with basil, cinnamon and turmeric!

basilBasil

Basil is a fragrant herb with round leaves that may or may not be pointed. It is usually green in colour, and looks similar to peppermint. It is often used in pesto, salads, soups, on sandwiches and in tomato-based dishes.

 

  • Health benefit – Anti-inflammatory
  • A health benefit of basil is its anti-inflammatory effects. In a recent study, it was found that basil reduced pro-inflammatory components in the body and decreased their activity (1). This action is similar to the mechanism of aspirin.

Cinnamon

Cinnamon is a brown spice that has a long history of medicinal use. While Cinnamomum verum is sometimes considered to be true cinnamon, most cinnamon in international commerce is derived from related species, which are also referred to as cassia. Most commonly, you can buy cinnamon in stick or powdered forms and it is used in sweet and savoury dishes such as breads, desserts, soups and stews.

  • Health benefit – Blood glucose
  • The relationship between blood sugar control and cinnamon has been an area of interest for a decade, however the studies are not conclusive (2). A study found that when cinnamon was supplemented in the diet of diabetic individuals, there was a decrease in fasting blood sugar and heart risk factors including: triglycerides, LDL (bad) cholesterol and total cholesterol levels (3). More research is needed in this area to make conclusive statements.

Turmeric

Turmeric is a spice with a peppery fragrant flavour, similar to that of ginger. It is grown in tropical regions, mainly in India and Asia. The active ingredient that has been studied in turmeric is called curcumin which gives turmeric its yellow colour. It is often used in curries, sauces and soups.

  • Health benefits – Antioxidant and Anti-inflammatory
  • Studies have been done investigating the antioxidant and anti-inflammatory properties and effects of curcumin. It is thought curcumin plays a role in decreasing production of free radical cells in a variety of disease states (4). Many studies with curcumin were completed on animal models. Therefore, more human clinical studies are required in order to understand curcumin’s exact antioxidant and anti-inflammatory role.

How do you spice up your meals?

Recipe mango-cinnamon-and-basil-smoothie-recipe

Do you need to spice up breakfast on the go? Check out this mango, cinnamon and basil smoothie recipe from sheknows.com

References

1. Mueller M, Hobiger S, Jungbauer, A.  Anti-inflammatory activity of extracts from fruits, herbs and spices. Food Chemistry. 2010;122:987-996.

2. Gruenwald  J, Freder J,  Armbruester  N. Cinnamon and Health. Critical Reviews in Food  Science and Nutrition. 2010;50:822-834.

3. Khan A et al. Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care. 2003;26(12):3215-3218.

4. Menon VP, Sudheer AR. Antioxidant and anti-inflammatory properties of curcumin. Adv. Exp. Med. Biol. 2007;595:105-25.

 

 
 
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