Kashi Wellness Hub

Takin' it to the Streets

KellyK — Fri, 20 Nov 2009 00:00:00 +0000

In early October, a group of us took a day away from the office and headed to downtown La Jolla, reusable bags filled with Kashi goodies in tow. We were out to spread our love of natural foods quite literally—by passing out afternoon snacks to some unsuspecting people.

We were a sight to see. We had dipped into the Kashi “wardrobe closet” and pulled together various t-shirts and remnant costume elements (capes, knee-high socks, goofy headbands, etc.) from a recent trip to San Francisco, where we participated in the Bay to Breakers race. Definitely a motley crew.

While I opted to walk, others on the team hopped on mountain bikes, beach cruisers, and skateboards so we could cover more ground. From there we split into teams and headed out to cover various areas of the village. We were on a mission—spreading the Kashi love throughout our hometown.

As we began to pass out granola bars, cereal bars, GOLEAN bars and crackers, we were met with lots of smiles and thank-yous, but what was most surprising to me was how many people pulled out their wallets and asked us how much our snacks cost. I guess it’s true that you can’t get too much for free these days, but seeing their gracious reactions when we told them they’re free—that we’re giving away snacks to celebrate our 25th anniversary—it made me realize how good it feels to surprise someone and just give (and it doesn’t feel too bad to be giving someone something that’s good for them too). It’s easy, it doesn’t cost too much, and it really goes far to make someone’s day.

Can you think of other ways to surprise a co-worker, friend, or even someone you run into on the street with something that’s good for them?

Breakfast with our Neighbors

AmyMSchwartz — Thu, 19 Nov 2009 00:00:00 +0000

As part of the celebration for our 25th anniversary we decided to start at home, by giving the gift of Kashi to our neighbors. Our office is part of a large complex with several buildings full of hardworking people, who all need to eat breakfast right? So we figured, what better way to spread Kashi-ness and the gift of natural health than to start with the people who share our La Jolla home!

We surprised people in the elevator inviting them to breakfast the next morning. Then with the help of our friends at The Naked Cafe, we provided several different cereal options with milk, fruit, yogurt, coffee and juice to a giant crowd. And what party would be complete without a goodie bag? So we gave away reusable grocery bags, containing cereal and granola bars, so people could take them home to share with their family and friends, and continue spreading the Kashi-ness.

So many Kashi employees joined in the fun of spreading our message, and sharing our food with new people—who are now aware that natural, healthy food can taste good.

We got to know our neighbors (they now recognize us in the elevators in our jeans and flip-flops) and shared the gift of healthy, tasty cereal, which is the greatest joy in spreading Kashi-ness.

What can you do to spread the gift of natural health?

Oil Buyer’s Guide

EatingWell — Wed, 18 Nov 2009 00:00:00 +0000

A well-stocked kitchen includes a variety of different oils chosen for characteristics like cost, smoke point, nutritional profile and culinary uses.

Oils made from nuts and seeds can be produced by expeller press or extracted with chemicals such as hexane. On the plus side, expeller pressed oils are likely to include only 100 percent oil—no additives or chemical residue from the extraction process. However, expeller pressed oils are usually more expensive than oils produced by chemical extraction because the process yields less oil from the same amount of raw materials.

Regardless of which cooking oil you select, be proud of choosing a liquid over a solid fat, such as shortening or butter. It’s a fairly safe bet that by doing so you avoid saturated animal fats and trans fats, the undeniable nutritional bad guys.

Numerous studies confirm that high intakes of saturated fats and trans fats cause cholesterol and heart-disease risk to rise—and that when unsaturated fats replace saturated fats in the diet, those risks are largely averted.

Use this guide to pick the right oil for your cooking and health needs.

Almond

Monounsaturated: 65%
Polyunsaturated: 28%
Saturated: 7%
Omega-3s: n/a
Smoke point: high
Cost: $$
Comments: Good source of vitamin E.

Avocado

Monounsaturated: 65%
Polyunsaturated: 18%
Saturated: 17%
Omega-3s: n/a
Smoke point: high
Cost: $$$
Comments: Contains vitamin E and heart-healthy phytosterols.

Canola

Monounsaturated: 62%
Polyunsaturated: 31%
Saturated: 7%
Omega-3s: Check +
Smoke point: medium-high
Cost: $
Comments: A top pick (see below). Fair source of omega-3s.

Coconut

Monounsaturated: 6%
Polyunsaturated: 2%
Saturated: 92%
Omega-3s: n/a
Smoke point: medium
Cost: $$$
Comments: High in saturated fat but of a more benign type. Sweet.

Corn

Monounsaturated: 25%
Polyunsaturated: 62%
Saturated: 13%
Omega-3s: Check
Smoke point: medium
Cost: $$
Comments: Heart-healthier, high-oleic versions coming soon.

Flaxseed

Monounsaturated: 18%
Polyunsaturated: 75%
Saturated: 7%
Omega-3s: Check++
Smoke point: no heat
Cost: $$$
Comments: Heat-sensitive: buy "cold-pressed" and refrigerate.

Grapeseed

Monounsaturated: 17%
Polyunsaturated: 73%
Saturated: 10%
Omega-3s: n/a
Smoke point: medium-high
Cost: $$
Comments: High in vitamin E, but also omega-6s. Light taste.

Hazelnut

Monounsaturated: 82%
Polyunsaturated: 11%
Saturated: 7%
Omega-3s: Check
Smoke point: high
Cost: $$$
Comments: Vitamin E source, high smoke point, but heat traps flavor.

Hemp

Monounsaturated: 15%
Polyunsaturated: 75%
Saturated: 10%
Omega-3s: Check+
Smoke point: medium
Cost: $$$
Comments: Has anti-inflammatory fatty acids. Refrigerate.

Macadamia nut

Monounsaturated: 84%
Polyunsaturated: 3%
Saturated: 13%
Omega-3s: Check
Smoke point: medium-high
Cost: $$$
Comments: Rich in antioxidants. Sweet, bold flavor.

Olive, extra-virgin

Monounsaturated: 78%
Polyunsaturated: 8%
Saturated: 14%
Omega-3s: Check
Smoke point: medium-high
Cost: $$
Comments: A top pick (see below). One downside: low omega-3s.

Palm

Monounsaturated: 38%
Polyunsaturated: 10%
Saturated: 52%
Omega-3s: n/a
Smoke point: high
Cost: $$$
Comments: Saturated fat may be benign. Don't confuse with palm kernel oil.

Peanut

Monounsaturated: 48%
Polyunsaturated: 34%
Saturated: 18%
Omega-3s: n/a
Smoke point: medium-high
Cost: $$
Comments: Contains vitamin E and heart-healthy phytosterols.

Pumpkinseed

Monounsaturated: 32%
Polyunsaturated: 53%
Saturated: 15%
Omega-3s: Check+
Smoke point: medium
Cost: $$$
Comments: High in omega-6s. Refrigerate. Bold taste.

Rice bran

Monounsaturated: 46%
Polyunsaturated: 28%
Saturated: 26%
Omega-3s: Check
Smoke point: high
Cost: $$
Comments: Good source of vitamin E. Mild flavor.

Sunflower

Monounsaturated: 14%
Polyunsaturated: 79%
Saturated: 7%
Omega-3s: n/a
Smoke point: high
Cost: $$
Comments: Seek out mono-fat rich (around 65%) types. Light.

Sesame

Monounsaturated: 41%
Polyunsaturated: 44%
Saturated: 15%
Omega-3s: n/a
Smoke point: medium
Cost: $$
Comments: Rich, nutty flavor. Refrigerate.

Soybean

Monounsaturated: 25%
Polyunsaturated: 60%
Saturated: 15%
Omega-3s: Check
Smoke point: medium
Cost: $
Comments: High in omega-6s.

Tea

Monounsaturated: 82%
Polyunsaturated: 8%
Saturated: 10%
Omega-3s: Check
Smoke point: high
Cost: $$$
Comments: Has some vitamin E. Green, grassy, mild flavor.

Walnut

Monounsaturated: 24%
Polyunsaturated: 67%
Saturated: 9%
Omega-3s: Check+
Smoke point: medium
Cost: $$
Comments: A top pick (see below). Refrigerate.

Wheat germ

Monounsaturated: 22%
Polyunsaturated: 61%
Saturated: 17%
Omega-3s: Check
Smoke point: no heat
Cost: $$$
Comments: Lots of vitamin E, but high omega-6s. Refrigerate.

Key

Smoke point: high=for searing, deep-frying, browning, all-purpose cooking. medium-high=for baking, oven cooking, crisp sauté, stir-frying. medium=light sauté, low-heat baking and sauces.
Cost: $=25 cents or less per ounce. $$=25-50 cents per ounce. $$$=more than 50 cents per ounce

Making a Choice: Our Top 3 Picks

If you have room in your pantry and a wallet for only 3 oils, this trio offers health and versatility.

Extra-virgin olive
This flavorful, heart-healthy oil is unrefined thus high in antioxidants and polyphenols that are a tonic to cardiovascular health. Less expensive, but so-called "pure" olive oil (not extra-virgin) is refined and more tolerant to heat but also less nutrient-dense. Don't bother with "light" olive oil; it has virtually no character and even fewer polyphenols. Use extra-virgin in low-heat cooking, baking and dressings.

Canola
High in omega-3s, this practical bland oil with a relatively high smoke point can be used for sautéeing and baking. Most canola oil is highly refined to extract as much oil as possible from the seed. The resulting inexpensive version has a long shelf life. Some consumers choose to pay more for less refined organic canola oil. The organic designation guarantees that the seed was not from genetically modified plants.

Walnut
This specialty oil sports a higher price tag, but along with its rich, nutty flavor comes omega-3s and vitamin E. Close runners-up in this category include toasted sesame, pumpkinseed and almond oils. We chose walnut as a top pick for its relatively long shelf life: 3 months when refrigerated. Use it to dress salads, especially those containing flavorful cheese and nuts.

Snacks in Unexpected Places

Marla Goodman — Wed, 18 Nov 2009 00:00:00 +0000

As part of my job at Kashi, I get to travel around the country talking with customers. I ask lots of nosy questions in order to learn more about the foods they eat and the activities they enjoy. Sometimes I even invite myself to their home or follow them as they shop (with their advance permission of course).

Needless to say, I spend a fair amount of time on airplanes and in hotels. One way I like to spread Kashiness is to leave TLC granola bars or GOLEAN energy bars as a “thank you” for the cleaning person. I leave it on the tray in the bathroom along with my tip and note of thanks. Sometimes I even leave a business card, asking them to call or email me to let me know what they thought of their Kashi snacks. Today I gave my GOLEAN Crunchy Bar to my flight attendant and it totally made her day.

What do you do to say thanks to the people that help keep you comfortable when you are far from home?

Kashi Coastal Clean-Up

Bravo — Tue, 17 Nov 2009 00:00:00 +0000

What is a great way to spread a little Kashiness? I think volunteering your time in your community is a fantastic way. September 19th was International Coastal Clean-up day with over 100 countries participating. Kashi was proud to be a sponsor of our local beach, La Jolla Shores.

We collected over 1,000 cigarette butts and 300 pounds of trash which is about the size of a giant panda. Imagine a giant panda smoking a cigarette on your local beach. I do not think anyone would enjoy that!

Beach clean-ups are a fun and easy way to help clean up your community and make a difference in the life you share with people and the planet. What could you do to inspire positive change in your community?

Rock the Rake

Karen1 — Mon, 16 Nov 2009 00:00:00 +0000

Today, we found a practical way to spread kindness. With all the budget cuts at schools in California, a motley crew of young families, singles and seniors set out to beautify a neighborhood school. We spent 2 hours toiling at Hancock Elementary, from raking leaves to picking up trash to cleaning the mystery food off the lunch tables. With over 20 bags of miscellany, we felt accomplished and, reflecting on it now, I think we added a little extra meaning to “Joy Bright” Hancock Elementary.

The personal payoff was realizing that my children think volunteering is fun. It feels good as a parent knowing that they’re growing in gratefulness by giving back.

Want to get connected in your community? Just do an online search for “volunteer [insert your city name]” and see what possibilities await you. Any kind of kindness will do.

Eating Healthy Anywhere

Rosette Royale — Mon, 16 Nov 2009 00:00:00 +0000

At home, healthy eating can be part of a daily routine. But what happens when travel plans take you to Peoria, Bozeman or Baton Rouge? Simple. All you need is a little forethought and planning. Here are a few easy steps you can follow to ensure that, no matter where you’re going, healthy eating will always be on the map.

On the take: What healthy eats bring you pleasure at home? Create a short list, then plan to take some with you. Carrot sticks work great. So do raw almonds. If you’re facing a long flight, why not take along a peanut butter‐and‐sliced‐apple sandwich on whole‐grain toast? Boiled eggs, minus the shell, travel well, too (don’t forget a little salt and pepper). Chances are, no matter your palate, there’s some healthy nibble you love to nosh that you can pack in your shoulder bag to keep hunger at bay.

Regular benefits: The best way to remain — how shall we say? — “regular” away from home is to maintain a steady intake of fiber. Unrefined, whole grains can help you meet this goal. In the morning, start out with whole‐grain cereal. Throughout the day, try to eat several servings of high‐quality grains, like brown rice, quinoa or millet. They’ll each do double duty, keeping the appetite sated, along with helping your digestive system run smoothly. And if grains aren’t near at hand, fresh fruit and vegetables provide other delicious sources of fiber.

A little homework: Say you’re heading to Schenectady and you don’t know it from Spokane. Where will you find your favorite healthy fare? It’s easy. Do a Web search by typing in your destination city, followed by “health food store.” In seconds, you’ll be looking at a list of establishments in the area. Some search engines even provide a map with phone numbers and addresses. Print out the list and/or map to take along. Just be sure to keep the list handy when you travel. Even if you misplace the list, don’t worry. Simply stop in at the neighborhood grocery store. These days, even the corner market might surprise you.

Local flavor: Once you find the neighborhood co‐op, let it be a source of info. Ask an employee where to find a healthy dinner in town. Chances are the bulk food gal or cashier can point you to a locally owned restaurant serving wholesome fare. The co‐op might even have a good number of places already identified on a pamphlet or flyer. Local knowledge offers a great resource that can benefit you, the traveler, so tap into it.

Sub shop: Try as you might, it can be difficult to always eat at restaurants where nutrition is top of mind. Never fear. Substitutions are near. Ask your server if you can substitute brown rice for french fries. Request a double order of steamed vegetables instead of onion rings. And if you’re craving a salad, why not get the dressing on the side? More and more restaurants, even the big chains, are listening to the requests of diners seeking healthy fare. Add your voice to the growing chorus.

The only thing you need to enjoy good food while away from home is preparation and flexibility. That way, the next time the travel bug bites, you’ll have the perfect antidote: your own game plan for finding healthy eats anywhere you go.

Rosette Royale is a writer living in Seattle. He writes for Real Change newspaper and works as a freelance journalist.

Treat - no Trick!

bdpfohl — Fri, 13 Nov 2009 00:00:00 +0000

Back in the day when I was growing up in Colorado I knew all of my neighbors — heck, I knew everyone on my street! Because we all knew each other, it was never an issue to borrow an egg, a cup of milk — or whatever neighborly thing you can think of. If nothing else, it was nice to be able to put a house with a name and a face.

Not so recently (six months ago) I moved into a new apartment building here in lovely San Diego and still have yet to meet most of my neighbors. So, this Halloween I set out to spread a Little Act of Kashiness by leaving surprise treats on their doors. I’m hoping that our naturally yummy treats will help break the ice and will inspire us all to reach out and get to know one other a little better. If this doesn’t work, I will be forced to resort to Option B — TRICK!

Have you or your neighbors done anything fun to get to know one another better?

Soyfoods Glossary

EatingWell — Tue, 03 Nov 2009 00:00:00 +0000

Long popular in the East, soyfoods have only recently found a home in Western kitchens. Yet beyond tofu, many people are still at a loss about what to do with the versatile bean. Use the primer below as one might use a tour guide to a foreign culture. All these soyfoods can be found in supermarkets, natural-foods stores or Asian groceries.

Edamame

What it is: Fresh soybeans (also called “sweet beans”), picked in their fuzzy pods just before they reach full maturity, look like bright green lima beans. Their flavor is sweet and mild, with a touch of “beaniness.”

What to do with it: In Japan, edamame are often boiled in salty water still in their pods and served as bar food (the pods are inedible, but it’s fun to pop them open between sips of beer). On these shores, you’re most likely to find frozen, partially cooked edamame, either in pods or shelled—but fresh ones might turn up at farmers’ markets. Use them in bean salads, toss into stir-fries or soups.

Miso

What it is: Miso is fermented soybean paste made by inoculating a mixture of soybeans, salt and grains (usually barley or rice) with koji, a beneficial mold. Aged for up to 3 years, miso is undeniably salty, but a little goes a long way.

What to do with it:

Akamiso (red miso), made from barley or rice and soybeans, is salty and tangy, and the most commonly used miso in Japan. Use in marinades for meat and oily fish, and in long-simmered dishes.
Shiromiso (sweet or white miso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken.

Soy Flour

What it is: Mature soybeans that have been dried, hulled and split can be ground into flour. The texture is denser than wheat flour and it has a pronounced flavor some describe as “beany.”

What to do with it: Soy flour makes a good protein-rich substitute for wheat flour in recipes, but because it contains no gluten, replace no more than one-quarter of the total flour called for. Full-fat soy flour can go rancid quickly; keep it in the refrigerator for up to 6 months or in the freezer for up to 1 year.

Soymilk

What it is: Extracted from pressed, cooked and ground soybeans, soymilk has come a long way since researchers deciphered how to eliminate its beany flavor a few decades ago. What to do with it: Use like cow’s milk—though no matter what the label advertises, the flavor and color will be different.

Soy Nuts

What it is: These mature soybeans have been soaked then roasted, either in oil or using a dry-roasting process. Crunchy, with a texture like mealy peanuts, they’re often creatively flavored.

What to do with it: Eat them out of hand, in snack mixes or sprinkle them on salads. Store in the refrigerator for up to 3 months after opening. Because of their high calorie content, best enjoyed in small doses.

Tempeh

What it is: Cooked soybeans, sometimes combined with rice or millet, that have been inoculated with a beneficial mold and allowed to ferment briefly, resulting in a chewy, nut-flavored soybean loaf. The grains are covered with a whitish mold, which is fully edible.

What to do with it: Commonly vacuum-sealed, sometimes marinated, smoked or grilled, tempeh is usually found next to the tofu in the store. Crumble a little into scrambled eggs, slice and sauté to make a decent veggie burger, or use like meat in stir-fries, stews or tomato sauce. Store tempeh wrapped in plastic in the refrigerator for up to 5 days after opening.

Tofu

What it is: “Soybean curd” is made by heating soymilk and a curdling agent in a process similar to dairy cheesemaking. Allowed to stand and thicken, the curds form silken tofu. When stirred and separated from the whey, the pressed curds, with their spongier texture, are known as “regular” tofu. The longer the pressing, the firmer and denser the tofu—soft, firm or extra-firm.

What to do with it: Silken tofu is delicate and custardlike, perfect for pureéing and using in dressings, smoothies, sauces or floating in delicate soups. Extra-firm tofu is ideal for stir-fries, sautés and grilling, while the soft variety makes a good substitute for ricotta in Italian dishes or for eggs in quiches. Firm tofu is a good all-purpose choice. Tofu will last 5 to 7 days after opening. Store in a loosely sealed container of water in the refrigerator, changing the water daily.

Green Choices: Produce Buyer’s Guide

EatingWell — Mon, 02 Nov 2009 00:00:00 +0000

The greenest choice for produce? Grow your own or buy organic produce from local farmers. It’s good for your local economy, not to mention fresher. Plus, it’s often better tasting, too.

Much of the fresh produce you’ll find in a typical grocery store has been picked before it is ripe, then shipped a long distance. Produce that doesn’t fully ripen on the vine can lack nutritive value. And then there are pesticides to consider. According to the USDA’s pesticide data program, imported fruits and vegetables often have higher residual pesticide levels than domestically grown produce.

In short, the best thing to do is buy produce that’s fresh, in season, and grown as close to home as possible. If you can’t do that, consider choosing foods with the following labels:

Local

Locally sourced food can mean just about anything — your backyard, your county, your state, 50 miles, 100 miles, 200 miles, and so on. Many state labels (e.g., Colorado Proud) mandate only that food is grown and processed within the state.

Health benefits: Locally grown foods are often picked when they are riper (since they take less time to travel to market) and can be richer in nutrients because of this.

Eco-benefits: Buying locally can conserve fuel that would be used to transport food long distances. According to the Leopold Center for Sustainable Agriculture at Iowa State, if Iowans purchased only 10 percent more of their food from within their home states, it would result in as much as a 7.9 million pound reduction in carbon emissions annually. However, research out of the UK and New Zealand suggests that, in some cases, imported foods may be kinder to the environment because they originate in countries that use simpler farming methods (think: ox cart versus a tractor) or more fuel-efficient transportation systems.

Is it regulated? No.

Keep in mind: “Local” doesn’t necessarily mean a farm is small, organic or sustainable.

Certified Organic

Certified organic fruits and vegetables are grown without the use of pesticides and herbicides, genetically modified seeds or sewage sludge fertilizers. Farmers must conserve soil quality and often use nontoxic Integrated Pest Management (IPM) techniques, such as using ladybugs to control aphids or mint oils and cloves to deter pests.

Health benefits: Some preliminary research suggests that organic farming may, in some cases, increase the concentration of certain nutrients, such as antioxidants. It also reduces the chance of consuming minimal amounts of pesticide residues that can accumulate in fruits and vegetables.

Eco-benefits: Organic farming eliminates the pesticides and herbicides that can impact groundwater and aquatic plants, fish, birds or other wildlife. It also bans genetically modified crops, some of which can cross-pollinate and ultimately destroy the reproduction systems of non-GMO plants. Per bushel of corn, organic farming takes about 30 percent less energy than conventional farming, according to a recent review published by the Organic Center, a Rhode Island-based nonprofit.

Is it regulated? Yes, USDA monitors products with Certified Organic labels.

Keep in mind: Organic standards apply only to farming methods and do not regulate a sustainable production or packaging program and place no limitations on farm size. Also, many small farms may be organic but cannot afford the elaborate USDA certification process needed to get an official label.

Biodynamic

Biodynamic is one of several farming practices that take the basics of organic farming a step further and look at a farm as a self-sustaining organism that thrives on the integration of crops and livestock, recycling of nutrients, maintenance of soil, and the well-being of entire ecosystems and communities. One of the best-known, Biodynamic is one of the few that is labeled and certified.

Health benefits: The same as organic.

Eco-benefits: Everything from water collection and runoff to distribution is done following the best practices for sustainability. A 1993 study of 16 farms in New Zealand showed the Demeter-certified biodynamic farms to be equally productive but to have much higher soil quality than their conventional counterparts.

Is it regulated? Yes, by the independent Demeter Association.

Keep in mind: Biodynamic principles extend to distribution (which is primarily local) so products are usually available only through co-ops, CSAs and farmers’ markets.

Good Nuts to Crack

Molly Lyons — Thu, 29 Oct 2009 00:00:00 +0000

Wish you could ditch your snack attacks? Maybe you don’t need to after all. Research shows munching on smaller meals throughout the day can actually help you shed pounds—but only if you choose wisely. “Nuts are a compact way of getting a lot of nutrition,” says Marietta Amatangelo, RD, an integrative nutritionist at George Washington University’s Center for Integrative Medicine in Washington, DC. “They provide vitamins, minerals, antioxidants, protein, and fiber.” Sure these nutritional gems are generally high in calories, but as long as you don’t go wild and crazy with your portions, they shouldn’t threaten your weight-loss goals and, in fact, they may even help. “Because they’re filling, nuts can actually keep you on your diet,” says Amatangelo, who recommends eating no more than 10 to 12 nuts a day. If you get bored with the same-old, same-olds, then branch out and mix it up with these nutritious varieties. Plus, chefs weigh in on fun ways to cook with them.

Hazelnuts. Also known as filberts, hazelnuts play a starring role in desserts, pastries, and chocolates. Nonetheless, they still earn the right to be classified as a health food. A 1-ounce serving provides almost a quarter of the recommended daily value of copper—important for making red blood cells and myelin, the substance that surrounds nerve fibers. One serving also provides a whopping 86 percent of the recommended daily value of manganese, a trace mineral that helps keep skin, bones, and cartilage healthy.

GO NUTS: Use hazelnuts to give your Romanesco sauce some staying power, says Abby Fammartino, a natural food chef in Portland, Oregon. Blend skinned and toasted hazelnuts, roasted peppers, sautéed onions, toasted bread, olive oil, salt, and pepper until chunky then serve over roasted veggies, chicken, pasta, or fish.

Walnuts. These modest nuts are heavy hitters when it comes to all-important omega-3s—just a quarter cup provides 90 percent of the recommended daily intake of these essential fatty acids, which help reduce inflammation. A recent study from the University of Oslo also found walnuts to be among the highest plant-based sources of antioxidants, which are associated with preventing heart disease.

GO NUTS: Sprinkle walnuts over a salad or toss with roasted root vegetables. Better yet start your day on a healthy note: Make a morning porridge by blending walnuts, apples, and pears in a food processor, says Adina Niemerow, holistic chef and author of Supercleanse (Collins Living, 2008), and, if you like, spice it up with currants, ginger, or figs.

Pine nuts. Still not convinced a measly handful of nuts will satisfy your cravings? Go for an ounce of pine nuts. They’re so tiny—you get about 167 of them per ounce—that you’ll get more in a single serving than you will with other nuts. Plus pine nuts give you almost 20 percent of your daily recommended vitamin K, essential for helping your blood clot. They’re also extremely high in manganese.

GO NUTS: While your Italian nonna may add pignoli to her pesto, Fammartino suggests another use: swap pine nuts for ricotta cheese in your lasagna. Soak pine nuts for an hour, blend in a food processor, mix with a little lemon juice, salt, and olive oil, and then layer between lasagna noodles and tomato sauce. Bonus: you get a dairy-free, low-fat dish.

Pistachios. Packed with thiamin—essential for neural function and carbohydrate metabolism—these flavorful green nuts provide as much potassium in a single serving as a banana. Studies have also found that pistachios help lower cholesterol, slow the absorption of carbohydrates, and can even reduce stress.

GO NUTS: Add a little something sweet to your next salad. Fammartino tosses shelled pistachios with sugar, toasts them in the oven, and then sprinkles them on top of greens. If you prefer savory, Niemerow suggests you use them instead of chickpeas in your hummus. Just blend the raw nuts with lemon, ground sesame seeds, tahini, parsley, and garlic.

Macadamia. Macadamia nuts get a bad rap for their high caloric content. Although they do have about 200 calories per ounce, they contain good fats—mostly monounsaturated. Research also shows that macadamias may reduce your risk of heart disease and they contain a good amount of calcium, which will keep your teeth and bones healthy.

GO NUTS: Fammartino uses macadamias to dress up fish in a crunchy and rich-tasting crust. Dip white fish in coconut milk, roll in crushed macadamias, and bake.

Almonds. A veritable powerhouse of muscle-building protein and satiating fiber, almonds are a dieter’s best friend. Even if you don’t count calories, nutritionists still recommend a daily dose of almonds—especially for men. Why? Because a single 1-ounce serving packs almost 40 percent of your daily recommended dose of vitamin E, an important nutrient when it comes to staving off prostate cancer.

GO NUTS: Make your next sandwich an AB&J. Almond butter is easy to make—just blend almonds in a food processor and add a pinch of salt, says Fammartino. Spread it on whole grain bread, or add a dollop to fruit smoothies for extra creaminess. Niemerow makes her own almond milk by soaking the almonds overnight, rinsing them, and then blending with some water on high speed. Strain the milk, and add to your breakfast cereal or tea.

Molly Lyons is a writer in New York City.

Back to Your Roots

Lisa Turner — Thu, 29 Oct 2009 00:00:00 +0000

All spring and summer,while slender stalks of asparagus and tender, young greens make their flashy debut, the humble root vegetables lie calm and still in the warm earth, waiting patiently for autumn. As soon as the first leaves begin to turn and drop, these unassuming tubers are ready for their starring roles in the produce world. Root vegetables offer a deep, earthy flavor, with a nutty sweetness and a substantial lineup of nutrients. Here’s how to celebrate them in their season of glory.

Carrots. Perhaps it’s no coincidence that this universally beloved root veggie is also one of the most nutritious. Carrots are rich in beta-carotene, a cancer-preventive antioxidant that gives them their bright yellow-orange hue. Beta-carotene and other carotenoids may also protect against hyperglycemia and diabetes. As if that’s not enough, researchers now breed carrots with different colors, and the most promising include a red carrot high in lycopene (an antioxidant that helps protect against prostate cancer) and a purple variety that contains anthocyanins (the same cancer-preventive and anti-aging antioxidants found in blueberries). Good news for the reluctant or harried cook: Frozen carrots have the same beta-carotene content as fresh.

TRY IT: Combine shredded carrots with plain yogurt, minced cilantro, and cumin for a great sandwich-topping slaw.

Sweet potatoes. Many of us know the sweet potato only in its miserable holiday incarnation—drowning in syrup, cooked to a mush, and smothered with marshmallows. But baked and unadorned by toppings, these orange tubers reveal a sweet, moist wholesomeness. Like carrots, sweet potatoes contain plenty of beta-carotene, vitamin C, fiber, and proteins called trypsin inhibitors, which show promise as potent antioxidants.

TRY IT: Sauté grated sweet potatoes with diced onion and red pepper, minced garlic, and canned black beans for an updated version of potato hash.

Beets. Too often boiled and pickled, beets have had an unsavory reputation for years. Unsullied by vinegar, however, these ruby-colored roots impart a sweet and rich flavor. Beets provide a good source of minerals, including iron, and they are high in anthocyanins, the same red-purple pigments found in berries and red wine that protect against heart disease.

TRY IT: Roast whole beets in the oven until tender, then slice and toss with sea salt and olive oil, and serve over seared greens.

Turnips. This Thanksgiving staple has a subtle, nutty sweetness and distinctive aroma. Like other crucifers, turnips contain glucosinolates, which are transformed by the body into powerful anticancer compounds. In Newfoundland, cooks traditionally prepare turnips in a savory stew with yellow peas, a method that highlights their flavor.

TRY IT: Cut turnips into strips, toss with olive oil, sea salt, and cayenne, and roast until crispy.

Rutabagas. These roots originated as a cross between the turnip and the cabbage. Like their progenitors, rutabagas are crucifers and contain the same potent anticancer glucosinolates. High in fiber, vitamin C, and calcium, rutabagas are popular in Norway, where they’re cooked and mashed with carrots, potatoes, and onions and then laced with copious amounts of butter and cream to create a lush concoction called rotmos, or “root mash.”

TRY IT: Roast cubes of rutabagas and butternut squash with red onions, rosemary, and garlic.

Radishes. Often strewn on salads or rendered into rosettes for party-plate garnishes, radishes rarely get the attention they deserve. But these crunchy, spicy little roots pack a decent nutritional punch. They rival celery in their low calorie content and provide a good supply of vitamin C. Daikon, a large, white radish essential to Japanese cooking, has a milder, sweeter flavor than its red cousin. Macrobiotic cooks pair daikon with fried or oily foods to counter their fattiness and ease digestion. Daikon is an excellent source of potassium, vitamin C, and folate, and both radishes contain the same anticancer compounds found in other crucifers.

TRY IT: Combine diced radishes with diced mango, minced onion, chopped cilantro, and a squeeze of lime juice for an innovative salsa to serve over grilled fish.

Burdock root. This slender, brownish-black root has a crunchy texture and mildly sweet, earthy flavor. Like daikon, it’s commonly used in Japanese cooking. Macrobiotic chefs consider burdock grounding and strengthening and use it to counter the damaging effects of excessive sugar. Historically considered a blood purifier and diuretic, burdock has modern healing benefits as well: It’s extremely high in potassium and fiber and contains a variety of compounds with anticancer activity, including caffeic acid, chlorogenic acid, and other powerful flavonoid antioxidants.

TRY IT: When steaming brown rice, add slivers of burdock root, diced shiitake mushrooms, and a dash of toasted sesame oil halfway through cooking.

Quick tip! Don’t cube potatoes before boiling them. A new study in the Journal of Food Science found that while that may cut down on cooking time, it also lowers the potassium levels by 50 percent.

Lisa Turner is a freelance writer in Boulder, Colorado.

Airport Survival 101

Sally Wadyka — Wed, 28 Oct 2009 00:00:00 +0000

There’s nothing worse than being stranded at the airport, starving, and nothing but unhealthy fast food options in every corner of the food court. Or stuck on the plane during mealtime with only a bag of pretzels or peanuts for sustenance over the next several hours. Airports are notorious for serving up only the unhealthiest of foods—think oversized cinnamon buns, greasy, stuffed-crust pizzas, and giant bags filled with candy or salty snacks—while some airlines are likely to serve no food of substance at all.

Thankfully, the situation is starting to improve. Travelers are now able to find at least a few healthier, natural—in some cases, even organic—foods at the airport and on board the plane. It will take a little more work to look past the obvious choices and ferret out the better-for-you ones, but, guaranteed, you’ll feel better for it!

Grab and go: There has never been a shortage of kiosks and quick, take-away food outposts on any airport concourse. The trick to sticking to your natural, healthy diet is to be careful with your food choices. Ideally, you’ll want to skip the fast food venues altogether. Instead, seek out places that sell sandwiches, soups, and salads. Most will be sold pre-made and pre-packaged, but you can still find ways to customize and make them as healthy as possible. Grab a mustard packet instead of mayonnaise to add to your sandwich (which, ideally is on whole grain bread), choose a soup made with vegetables and beans, and, when you buy a salad, remove excess cheese and croutons, and add dressing sparingly.

If there are shops that make made-to-order sandwiches, take the opportunity to pack it with healthy, natural ingredients. Try asking for smaller portions of meat and cheese and add extra lettuce and tomatoes, or spinach if that’s an option. Whenever possible, choose a healthier option like whole grain bread, or a wrap.

Snack smarter: Newsstands at the airport are filled with snack foods, but most of the offerings aren’t in keeping with a healthy, natural diet. But if you look, you can still find a few snacks worth eating. Many kiosks and cafeterias will have fresh fruit—either cut up in a fruit salad or whole apples, oranges or bananas. You can also find hard boiled eggs, yogurt, cut up veggies, and nuts. If your concourse has a concession that sells out of bulk bins, look beyond their candy selections and mix up a small portion of your own healthy trail mix—with dried fruit, raw nuts and seeds. At the newsstand, your most nutritious choice is a bag of trail mix. Just beware that those oversized bags pack as many 4 or 5 servings, so eat only a portion or share with your seatmates.

Being served: Stuck at the airport long enough to sit down for a full meal? Look closely at the menus—and don’t be afraid to make a special order—and you should be able to eat a fairly wholesome and nourishing meal without leaving the concourse. Even chain restaurants will usually have some salads or grilled entrees available. Get creative in how you ask to customize them—substituting a green salad or steamed veggies for fries, asking for extra veggies on top of your salad (in place of croutons), replace creamy dressings with olive oil and vinegar you mix yourself. And if portions tend toward the super-sized variety, ask for a half portion or share an entrée with your travel partner.

At a Mexican restaurant, the key is to avoid the more processed, fat-filled ingredients—like sour cream, fatty meats and refried beans. Instead, opt for more natural ingredients like a burrito filled with just black beans, lettuce and tomatoes. Top it off with red or green salsa for extra flavor without any extra fat. Even pizza doesn’t have to be off limits. Just stick to thin-crust slices piled high with vegetables (and ask them to go light on the cheese), while avoiding high-fat options like pepperoni, sausage and cheese-stuffed crusts.

Good food gets on board: In recent years, the selections of food available once you’re on the plane have been fairly grim. Airlines used to routinely serve meals on most flights. Granted, the entrees of rubbery chicken, glutinous pasta and stale sandwiches were often not worth eating, but at least you knew you wouldn’t starve in flight. Thanks to cost cutting measures, many flights now provide nothing more than a tiny bag of pretzels, cookies or chips. And if you are offered anything more substantial, you’ll have to pay for it. The good news is that sometimes you can actually get something healthy for your money.

Specific options at the various airlines can change over time, of course, but as of the fall of 2009, United was selling snack boxes for $7. But not all of the boxes are created equal. Some are filled with cookies, candy, chips, deli meats and processed cheese spreads. But United does carry an all-organic box that contains better-for-you choices such as granola, apple chips, and organic cheddar cheese crackers. On American Airlines, the Boston Market Chopped Salad ($10) makes a nutritious lunch or dinner—with mixed greens, zucchini, broccoli, dried cranberries and sunflower seeds topped with white meat chicken. And perhaps the most appealing options are those for sale on Delta and Northwest flights. Available on some longer flights, the breakfast menu includes a cup of yogurt with fresh berries ($3) and at lunch or dinnertime, you can get a healthy, all-natural fruit and cheese plate ($6) or an almond butter and jelly sandwich on whole wheat bread ($4).

If possible, plan ahead: Whenever you can, it pays to pack your own food and take it with you to the airport. The two biggest concerns when you BYO airplane meals are: how perishable the food is, and whether or not it will pass through security checkpoints. Soft cheeses, sandwiches with lots of tomato, pickles or condiments and fragile fruits aren’t great choices when you will be toting them around in your carry-on bag for several hours before eating. And liquids of any sort (including yogurt) will not make it past security. So what should you bring?

Hard cheese cut into cubes or slices (you can’t bring a knife through security, so cut it up at home) with whole grain crackers
Cut up veggies—like carrots, celery, peppers
Durable fruit—like apples, bananas, oranges
Your favorite Kashi® snack bars
Packet of tuna or salmon (eat it on crackers or add it to a green salad you buy at the airport)
Small sealable bowl filled with hummus or peanut butter to eat with crackers or cut up veggies (to make it past security, pack less than 3 oz. worth—and, for good measure, put the bowl inside of a 1-quart resealable plastic bag)
Sandwiches on the drier side will travel well—including wraps and PB&J
For a make-it-yourself meal on the plane, bring a cup of bean soup that just needs water. Ask the flight attendant for hot water to reconstitute the soup, and eat it with a slice of good bread for a hearty, healthy meal.

Taking control: There are enough aspects of travel that are completely out of your hands—flight delays, security lines, middle seats with no legroom. But your diet doesn’t have to fall prey to the mercy of the airport and its unhealthy fast food menus. With a little careful planning and some nutrition-conscious shopping you really can eat well while on the go. Bon voyage!

Happy with Honey: Enhancing Foods with Nature’s Sweetener

Kashi — Fri, 16 Oct 2009 00:00:00 +0000

If you’ve only been using honey to sweeten your tea, you’ve been missing out on a great flavor perfect for baking and other cooking needs. Find out from Kashi Product Manager Jeanne Wilson the secrets behind using honey to flavor, preserve, and improve the texture of many foods you enjoy cooking in your own kitchen.

Download these great resources for use in your own kitchen:

All About Herbs: Increasing Flavor with Savory Pairings

Kashi — Fri, 16 Oct 2009 00:00:00 +0000

Fragrant herbs can add flavor to the foods you cook everyday—without need of adding salt, fat, or other artificial ingredients. But have you ever wondered how to combine herbs for even better flavor combinations? Learn more, from Kashi Product Manager Jaleh Iranpour.

Download these great resources for use in your own kitchen:

Stay Well This Winter

Keegan Sheridan, ND — Wed, 23 Sep 2009 00:00:00 +0000

If the sniffles sneak up on you during cold and flu season, rest assured that you can promote your body’s own healing powers with a few natural and simple strategies. From taking time out so that your body can rest and recuperate to supporting the healing process in the comfort of your own home, there’s a wealth of natural options you can use to help you to feel better.

Sleep is a healing force

Like eating or breathing, getting a good night’s sleep is fundamental toward supporting a healthy immune system. The majority of the body’s healing happens while we sleep. Tissues are repaired, new cells are created, and the body takes some needed time out from walking, talking, and digesting so that it can turn its focus inward and replenish energy stores.

Ideally, you should fall asleep within five minutes of lying down, stay asleep through the night, and wake the next morning feeling refreshed and alert. Research suggests eight to nine hours of sleep each night is optimal. If this description sounds laughable when you consider your current sleep patterns, consider implementing some of the following rituals into your nightly routine:

Turn off the TV and shut down the computer a minimum of 30 minutes before bedtime.
Remove electronic equipment, paperwork, food, books, and other clutter from the bedroom to create a calm, peaceful space.
Try to ensure your bedroom is quiet and dark at night.
Keep a notebook and writing utensil next to your bed to capture any repetitive thoughts that may be keeping you awake.

Stress can weaken your system

Stress bears a curious relationship to illness. People who are ill are more likely to suffer from depression and people with depression or chronic stress are more susceptible to getting sick. Understanding this relationship can go a long way toward avoiding infection during cold and flu season.

For many people the holiday season in particular is a time of increased stress. Travel, changes in routine, and even celebrating with in-laws can lead to elevated stress levels. An easy way to assess your stress level is to take a moment to tune into your body and take inventory. Ask yourself the following questions:

How do you rank in the moment? On a level of 1 to 10, where 1 is feeling totally carefree and 10 is feeling paralyzed by stress, rank your current stress level.
Do the muscles between your shoulders and neck feel tight? Take a moment to release these muscles by rolling your shoulders forward and back and rocking your head from side to side (ear to shoulder).
Are you breathing shallowly? Taking deep, slow breaths (five seconds in, five seconds out) can help to increase feelings of calm and relaxation.

Stay hydrated!

Most of us do not consume the recommended 64 ounces of water each day and this means we are chronically dehydrated. This becomes a problem during cold and flu season because the tissue of our nasal passages and lungs are lined with fine hairs that constantly pulse upward towards our mouth and nose, pushing out bacteria and viruses that may enter through breathing. When you’re dehydrated, these tissues and hairs can’t function as well—and you run the risk of these bugs taking residence in your respiratory tract instead of being flushed out of your system.

Besides drinking more water when you’re feeling ill, you might want to also drink more herbal tea. From chamomile to mint, herbal teas possess a range of beneficial compounds that can help relieve congestion, soothe the stomach, and help you sleep better.

Any herbal variety that suits you while feeling sick is fine although it’s best to stay away from caffeinated versions as caffeine is a diuretic and can exacerbate dehydration. (Here’s a bonus: Non-caffeinated herbal teas can count toward your daily goal of drinking 64 ounces of water.)

Choose your meals carefully

Regardless of whether you’re a vegetarian, omnivore, or flexitarian, avoiding animal products while feeling sick can help support your body as it fights off infection. Animal protein is especially challenging for your body to break down and the digestive process requires a lot of energy. Vegetarian protein sources such as tofu, beans, and nuts are easier on your body and still supply the protein it needs to make immune cells.

In addition to avoiding meat, many health practitioners also suggest avoiding dairy when you’re sick as it may increase congestion. For many of us one of the most annoying aspects of a cold or flu is a runny, drippy nose. Avoiding cheese and milk—along with the resulting congestion—may be one way to minimize this symptom a bit as your body works to overcome the infection.

Feeling achy? Take a bath!

There’s nothing like a warm soothing bath to ease the aches and pains of a cold or flu. However, a bath provides more benefits than just relaxation. Known as a hyperthermia treatment, warm water baths are used by naturopathic physicians to artificially induce a fever.

Although high fevers can be damaging to the body, a fever of a few degrees can actually be quite helpful. A fever is one of the body’s most powerful defense mechanisms against infection. When the body increases its internal temperature, immune cells work faster and more efficiently, putting the body’s systems into overdrive. In addition to this, many bacteria and viruses are highly sensitive to changes in temperature. A change of just one degree may be enough to kill off the infection. Here are some tips to getting the most out of your bathtub soak:

The temperature of the bath should be hot enough that it causes you to sweat but is also comfortable enough to sit in for at least 10-15 minutes.
Keep a cold glass of water next to the tub as well as a cold washcloth in a bowl of ice water to press to your face and head as needed to stay comfortable.
After your bath, quickly dress in warm clothing such as sweatpants and lay down. Trapping in the heat from the bath will allow you to maintain an elevated temperature for an additional 30-45 minutes.

Another water therapy commonly used by naturopathic physicians is something called contrast hydrotherapy. Exposing the body to alternating cycles of hot and cold water has a variety of beneficial effects on the circulatory and lymphatic system. Hot water causes blood and lymph vessels on the surface of the skin to dilate, opening pores on the skin and promoting detoxification.

Cold water has the opposite effect, contracting superficial vessels and pushing blood and lymph contents into the heart, lungs, kidneys and liver where it can be filtered and cleansed. When alternated back and forth, this process has a pumping effect, moving inflammation and damaged cells away and out from the body while moving healing nutrients and immune cells to areas of infection. To perform contrast hydrotherapy in your own shower complete the following steps:

Start with warm water at the temperature you typically use for bathing.
Soak your head, hair and front of your chest.
Rotate 90 degrees and lift your arm to expose the side of your chest and armpit to the warm water.
Rotate another 90 degrees, allowing the water to soak the back of your neck and back.
Complete the rotation by soaking the other side of your chest and armpit.
Spend about 10 seconds or two full, deep breathes at each point in the rotation.
Once you’ve completed the warming cycle, turn the water to cold (you’ll know you’ve got the correct temperature when it takes your breath away!)
Repeat the cycle again with cold water.

You can complete as many rotations of hot and cold as you wish, just be sure to end on a hot cycle.

From sleep to nutrition and the mind-body connection, the trick to keeping colds and flu at bay is to implement some simple yet powerful practices into your daily lifestyle. If you do get sick this season, don’t despair, just re-focus on behaviors that support your body and mind and give your system the support it needs to heal quickly and return to health.

Dr. Keegan Sheridan is a licensed naturopathic physician and Kashi’s Natural Food and Lifestyle Expert. Her mission at Kashi is to be an evangelist for the benefits of a natural healthy lifestyle.

Chile Pepper Buyer's Guide

EatingWell — Fri, 18 Sep 2009 00:00:00 +0000

Feeling hot, hot, hot? Perhaps it’s the capsaicin in your chile peppers, an antioxidant that thwarts food spoilage and may protect blood vessels. It also makes peppers hot—in more ways than one (hence the spicy folklore that piquant peppers rev up sexual desires).

If you added a little too much spice to your dish, opt for dairy over water—water won’t extinguish the fiery sensation because capsaicin doesn’t dissolve in water. Reach for milk instead: it contains casein, a compound with a chemical structure that attracts capsaicin and pulls it off receptors, much the same way soap lifts grease off your hands.

Wash your hands thoroughly after removing the seeds or wear rubber gloves; most of the chile oils are found in the seeds and connective membranes. The ratings of each pepper’s heat or pungency are given on a scale of 1-10, where 10 is unbearable.

Bell Pepper

Square-shaped, commonly up to 6 inches long. Ripens from green to red, orange, yellow, brown or purple. Varieties are nonpungent except for Mexi-bell.
Heat factor: 0
Substitutes: Banana, Cubanelle, pimento peppers. Use fresh or dehydrated.

Cayenne

Elongated fruit that ripens from green to red and in new varieties to yellow and orange. It is 5 to 6 inches long and is pungent to very pungent [7 to 8]. Most common type of Capsicum grown in the world and bears a different name in every country.
Heat factor: 7
Substitutes: Jalapeño, serrano for fresh and dried Thai, de arbol for dried. Use fresh or dried.

Jalapeño

Wider shape than cayenne with blunt point, matures from a bright or a deep blackish green to red. It is about 3 inches long and ranges from pungent to very pungent [5].
Heat factor: 5
Substitutes: Caloro, serrano. It will not air-dry and must be smoked. Use fresh, smoked or canned.

New Mexico Chile

Also called Anaheim, with a flattened, elongated-tapering shape. It ripens from green to red. The 7-to-10-inch-long fruit is mildly pungent to pungent, depending on the variety [1 to 4]. It is used fresh, dried or canned.
Heat factor: 2

Paprika

Made by grinding dried, highly colored, relatively mild red fruits of one or more varieties and is used to season and color food. Sweet paprika has had more than half of the seeds and veins removed, while hot paprika contains veins, seeds, stalks and calyxes, depending on the grade.
Heat factor: 0

Poblano, Ancho, Mulato

Irregular, cone-shaped fruit tapers to a blunt point and ripens from dark green to red or brown and is up to 6 inches long. Mild to pungent [3].
Substitutes: Mexi-bell, New Mexico chile, Anaheim. The ancho (which ripens red) and the mulato (which ripens brown) are used dried. The unripe, green peppers of both varieties are called poblanos.
Heat factor: 3

Serrano

Elongated pepper, about 2 inches long with a blunt apex. It ripens from green to red. It is pungent to very pungent [6 to 8].
Heat factor: 6
Substitutes: Fresno, jalapeño, Thai. Often used in table sauces and guacamole.

Guide to Cooking Beans

EatingWell — Thu, 17 Sep 2009 00:00:00 +0000

Besides being delicious and accepting of just about any flavoring, virtually all types of beans are nutrient powerhouses—rich in protein, folic acid, magnesium and protective phytochemicals. (Choose darker-colored beans, and you’ll benefit even more; recent research confirms that black, red and brown beans are richest in heart-healthy, cancer-protective antioxidants.)

Most beans are high in both soluble and insoluble fiber, and the carbohydrates they contain are slowly digested, with a gentler effect on blood-sugar levels. That makes beans especially filling and satisfying, even though they’re fairly low in calories—about 100 to 125 calories per half-cup serving. Hearty, protein-packed and toothsome, beans closely match meat’s nutrition and flavor profile, without the accompanying dose of saturated fat.

Cooking dried beans from scratch gives you the firmest texture and best flavor, and it’s easy to do with a little advance planning. But there’s no denying that canned beans are wonderfully convenient, and you’re more likely to eat beans regularly if there are canned beans in your cupboard. So we’re advocates of having both types on hand.

When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Equivalents
A pound of dried beans (about 2 cups) will yield 5 to 6 cups cooked beans. One 19-ounce can yields about 2 cups cooked beans; a 15-ounce can, about 1 1/2 cups.

Soaking

Our preferred method for cooking most types of dried beans is to soak them first, to shorten their cooking time. (Lentils and split peas do not need to be soaked, as they cook quickly.) For the best results, use the overnight soaking method; if you’re in a hurry and don’t mind risking a few burst bean skins, use the quick-soak method.

Overnight Soak: Rinse and pick over the beans, then place them in a large bowl with enough cold water to cover them by 2 inches. Let the beans soak for at least 8 hours or overnight. (For longer soaking, or in warm weather, place the bowl of beans in the refrigerator.) Drain.

Quick Soak: Rinse and pick over the beans, then place them in a large pot with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat and let stand, covered, for 1 hour. Drain.

Cooking

Conventional Method: Place the drained, soaked beans in a large pot and add enough cold water to cover them by 2 inches (about 2 quarts of water for 1 pound of beans). Bring to a boil, skimming off any debris that rises to the surface. Reduce the heat to low and simmer gently, stirring occasionally, until the beans are tender, 1 to 2 hours (cooking time will vary with the type and age of the bean). Wait until the end of the cooking time to add salt or acidic ingredients, such as tomatoes, vinegar or molasses; these ingredients prevent the beans from softening.

Slow-Cooker Method: Place the drained, soaked beans in a slow cooker and pour in 5 cups boiling water. Cover and cook on high until tender, 2 to 3 1/2 hours. Add salt, if using, and cook 15 minutes more.

Banana Buyer’s Guide

EatingWell — Thu, 17 Sep 2009 00:00:00 +0000

Bananas are a delicious nutrient-packed snack for people on the go, but they can also be transformed in new and creative ways with very little effort by roasting, chopping and pureeing into savory exotic dishes or even served alongside old favorites like pork roast for a creative twist. No wonder bananas are a global favorite and one of the world’s largest fruit crop, right up there with grapes, citrus and apples.

Bananas have been popular in the United States ever since they were wrapped in foil and priced at a dime apiece at the Philadelphia Centennial Exhibition of 1876. There are hundreds of banana species, but the large, yellow eating banana you’ll find in your local supermarket today is likely to be the Cavendish. Other varieties include the short, chunky red banana, the baby banana (also known as a dwarf or ladyfinger banana) and the Manzano, which has berry and apple flavors.

Unlike most fruits, bananas develop a better flavor when allowed to ripen after picking. All the varieties listed here are packed with nutrition and are a sweet, healthy treat.

No matter what variety you choose, keep your fruit bowl stocked with this versatile and healthy choice for between-meal snacks and colorful, creative cuisine.

Banana nutrition

At 105 calories, a medium (7 1/2-inch) banana is a nutrient powerhouse, providing vitamin B6 (22% daily value), vitamin C (15% dv), potassium (12% dv), magnesium (8% dv), folate (6% dv) and 3 grams fiber. It also has virtually no fat, sodium or cholesterol.

Varieties available

Baby Banana: Now appearing in many supermarkets, this variety is also known as the ladyfinger banana, bananito or murapo. The sweetest of the commercial bananas, it tastes of cinnamon, guava and pineapple. When to eat: Its thick skin turns yellow with black spots when ripe.

Red Banana: This smallish mahogany-colored fruit, also called Indio, Cuban Red, Jamaican Red, Macaboo and Morado, hails from Ecuador and Central America. Its creamy white to pink flesh has a slight raspberry flavor and floral aroma. Higher in vitamin C than yellow varieties, it is also rich in carotene: the redder the color, the more carotene it contains. When to eat: The skin should be bronze-black and yield to gentle pressure.

Manzano Banana: Also known as the “apple banana,” the stubby Manzano has a sweet taste reminiscent of apples and strawberries. When to eat: Its thick skin will be heavily mottled with black, but color isn’t always the best indicator: it should yield to gentle pressure before eating (when unripe, Manzanos can be very tannic).

Cavendish Banana: The most common variety in North American supermarkets is cultivated by the majority of large-scale banana growers for worldwide distribution. When to eat: Allow to ripen at room temperature and consume after its skin fully changes from green to yellow.

Pear Buyer’s Guide

EatingWell — Thu, 17 Sep 2009 00:00:00 +0000

Ah, the joy of biting into a pear in its prime: first the sweet juiciness; then the mild, but distinctive sensation of texture. Each variety has its own unique character when ripened correctly. But like so many of life’s pleasures, enjoying the perfect pear requires patience. Pears are one of the few fruits that don’t benefit from ripening on the tree, so you can feel good about picking up your favorite variety at your local grocery store and bringing them home to ripen into a remarkably adaptable ingredient for sweet or savory dishes.

A ripe pear eaten out of hand also makes a healthy dessert or snack. Pears are a good source of potassium, and a medium-size fruit has just 100 calories, not to mention an impressive 4 grams of dietary fiber. Whether cooked or eaten fresh, this voluptuous and versatile fruit makes a delicious addition to main dishes and desserts alike.

Is it ripe?

Let pears sit at room temperature, near other ripening fruit, or in a brown bag with a ripe banana (which stimulates ripening). Most pears don’t significantly change in color when ripe, so go by touch: if it’s soft when gently pressed near the stem, it’s ripe. Store ripe pears in the coldest part of the refrigerator to prevent overripening.

Types of pears

Anjou: Spicy taste with smooth, white flesh. Enjoy fresh. October-June.

Red Anjou: Spicy taste with smooth flesh. Eat fresh or use in baking. October-May.

Bartlett: Smooth, juicy flesh, excellent for canning, poaching or eating plain. Skin turns bright yellow when ripe. August-January.

Red Bartlett: Similar to the regular Bartlett, but turns bright red when ripe. Adds color to salads, also great cooked. August-January.

Bosc: Distinguished by its long, tapered neck, slim stem and golden brown skin. Dense, aromatic flesh with a buttery texture. Great for poaching, roasting, broiling and grilling. September-April.

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Oil Buyer’s Guide

Almond

Avocado

Canola

Coconut

Corn

Flaxseed

Grapeseed

Hazelnut

Hemp

Macadamia nut

Olive, extra-virgin

Palm

Peanut

Pumpkinseed

Rice bran

Sunflower

Sesame

Soybean

Tea

Walnut

Wheat germ

Key

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Soyfoods Glossary

Edamame

Miso

Soy Flour

Soymilk

Soy Nuts

Tempeh

Tofu

Green Choices: Produce Buyer’s Guide

Local

Certified Organic

Biodynamic

Good Nuts to Crack

Back to Your Roots

Airport Survival 101

Happy with Honey: Enhancing Foods with Nature’s Sweetener

All About Herbs: Increasing Flavor with Savory Pairings

Stay Well This Winter

Sleep is a healing force

Stress can weaken your system

Stay hydrated!

Choose your meals carefully

Feeling achy? Take a bath!

Chile Pepper Buyer's Guide

Bell Pepper

Cayenne

Jalapeño

New Mexico Chile

Paprika

Poblano, Ancho, Mulato

Serrano

Guide to Cooking Beans

Equivalents A pound of dried beans (about 2 cups) will yield 5 to 6 cups cooked beans. One 19-ounce can yields about 2 cups cooked beans; a 15-ounce can, about 1 1/2 cups.

Soaking

Cooking

Banana Buyer’s Guide

Banana nutrition

Varieties available

Pear Buyer’s Guide

Is it ripe?

Types of pears

Equivalents
A pound of dried beans (about 2 cups) will yield 5 to 6 cups cooked beans. One 19-ounce can yields about 2 cups cooked beans; a 15-ounce can, about 1 1/2 cups.