Common Cuisine |

Have you heard the word about flaxseed? This tiny seed has been making big waves in nutritional and medical circles, due to its ability to speed up the ol’ GI system, as well as potentially help prevent some common cancers and health conditions.

Nutrition and Health
Flax contains relatively high amounts of fiber, which does more than just help our bodies digest and eliminate food more effectively, leading to both a better sense of well-being and a reduced risk of colon cancer. Fiber is also shown to lower cholesterol and fight heart disease.

Flaxseed contains measurable doses of omega-3 fatty acid, which nutritionists have identified as a key to reducing not only heart disease but arthritis, migraines and even osteoporosis. A recent study at the Mayo Clinic also demonstrated that regular flax consumption (about 40 grams per day) can reduce mild symptoms of menopause, such as hot flashes, fatigue, and mood swings.

It is entirely possible that flax can contribute to cancer prevention and even cure. Flaxseed seems to have some estrogen-like qualities that have been shown to slow growth of breast-cancer cells in mice, by more than 30%.

Another study using human subjects found that men with prostate cancer who consumed flaxseed a day for a month before surgery had a lesser rate of tumor growth. Apparently flax slows the rate at which cancer cells divide.

Storage and Preparation
Have I sold you on this wonder seed yet? Maybe by now you are wondering how to get your hands on some. I find mine at the grocery, in the baking aisle next to all the specialty flours. They may also be found in the health food section of the store, or at the specialty health food store.

Flaxseed is available both ground and whole. The human body cannot digest whole flaxseed, so to get the health benefits be sure to add ground to your diet. Ground flaxseed can be stored tightly closed in the refrigerator or freezer for up to a month. But the oils in flaxseed lose potency and get a funny flavor quickly, so I recommend buying whole seeds and grinding them yourself if possible. I have a dedicated coffee grinder just for nuts, seeds and spices, but you can also use your regular coffee bean grinder after spinning a small handful of rice in it to remove the coffee flavor. Another alternative is to grind the seeds by hand with a stone mortar and pestle.

Ground flaxseed can be added to yogurt, hot and cold cereal, cookie dough, muffins and more. A recommended therapeutic dose seems to be anywhere from 25 to 40 grams (about an ounce) per day; however, my husband and I can feel the nutritional effects of as little as 10 grams once a day. One word of advice when consuming foods with a high fiber content: be sure to drink plenty of water with them, to prevent any discomfort from constipation or bloating.

For a fun way to get started adding flax to your diet, check out my Chocolate Flax Muffins recipe.

Did you know? Cranberries, blueberries and Concord grapes are the only three fruits native to North America! Cranberries got their name from their appearance. In the spring the vines flower, and the pink petals bear a resemblance to the head and bill of a crane. Originally called “crane berries”, the name was eventually shortened to cranberry.

A ½ cup serving of fresh, raw cranberries has about 23 calories and 2 grams of fiber. It contains a good amount of Vitamin A and potassium. And who eats cranberries raw? But once they are dried, they lose almost all their vitamins A and C content. That probably happens when they are cooked and jellied, too, unfortunately. This does reinforce my intention to serve fresh cranberry salsa this year for Thanksgiving, though.

Cranberries are a seasonal fruit, so if you think you might want to use fresh cranberries in any recipes this winter, buy them now and throw them in the freezer because in a couple of weeks they will be gone for another year. You can use cranberries frozen this way just like you would fresh ones.

For some ideas on what to do with cranberries, check out some of our cranberry recipes.

The truth is, I love beef jerky. We’ll be traveling this summer so I got to thinking about foods that travel well. Beef jerky is a great source of protein that doesn’t have to be refrigerated, so it will be a natural choice for our trip.

In an attempt to get jerky with less fat at a lower cost, I have been making some at home this week. In the process of trying to get the best nutritional punch out of homemade jerky, I have been learning all about the science, key ingredients, and some additional interesting information.
Unfortunately all jerky has a little ingredient in it, called sodium nitrite, that is not so good for you. It is an ingredient common to all processed meats, such as hot dogs, sausage, and pepperoni (all of which I also enjoy on occasion). So everything not good about jerky is true about those meats as well.

But I also have it on good authority that life is meant to be enjoyed. We can enjoy these salty pleasures, as well as our favorite sweet treats, as long as we keep one key idea in mind: moderation. Be sure to keep hydrated, make little choices to keep your body active, and make natural foods the major part of your diet. And then, when the urge strikes, indulge in the jerky with a clear conscience.

Nutrition varies slightly between types of apples, but here is a general idea. A one cup serving of raw apple, with skin, contains about 3 grams of fiber and 14 grams of sugars. It has about 10% of your daily vitamin C requirement, as well as small percentages of vitamins A, E, K, B6, Thiamine, Riboflavin, Niacin, B6, and Folate.

To get the best nutritional punch out of an apple, leave the skin on. Most of the fiber is in the skin, and about half of the vitamin C lies just beneath the surface. Also, since vitamin C is light and heat sensitive, the best way to protect that nutrient is to eat it raw and unpeeled. And raw apples are so portable! They make a terrific snack because they satisfy your sweet tooth, provide some nutrition, and even leave your mouth feeling fresh afterward.

There are more varieties of apples than you will probably be able to try in your lifetime (like in the thousands). They range in flavor from sweet to tart, and in texture from soft to crisp; and vary in color from green to yellow to red. They ripen at different times of the growing season and vary in their ideal climate requirements.

So how do you choose an apple? One way is to figure out what grows locally, and try those. Local apples are more likely to reach you in peak condition. And it never hurts to support the local economy.

Another way to choose is to just try something different each time and figure out what you like. A few years ago I would have told you that my favorite apple was a golden delicious. But then someone brought me a tart Pink Lady, and now I buy those whenever I can find them. Many people like Gala and Fuji apples for their sweetness, McIntosh for the crunch, and Granny Smith for pie.

The truth is that the best apple for your application is the one you like the best. My Golden Delicious tree showered me with so many apples this year, I am just preserving them and not complaining that they are not the Cortland or McIntosh that I usually prefer.

Good luck in your apple choosing! Any apple is a good one if you eat it.

Sources include:
www.NutritionData.com
University of Illinois Urban Extension
www.AppleJournal.com

In January 2005, the USDA released an updated list of recommendations for dietary intake. This information is summarized below.

FOOD GROUPS TO ENCOURAGE

• Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2� cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
• Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
• Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
• Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

FATS

• Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

CARBOHYDRATES

• Choose fiber-rich fruits, vegetables, and whole grains often.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
• Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

SODIUM AND POTASSIUM

• Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
• Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

Source: www.health.gov

www.mypyramid.org