Whole Health Nutrition News

August 2003

In this issue:

· Karen’s Class Schedule

· Trans-fat labels to be required

· Another reason to avoid farm-raised salmon

· Tomato-based foods lowers heart disease risk in women

· Produce pick of the month

· Recipe of the month

Karen’s Class schedule for August

Healthy Eating-On the Run. Learn how to make healthy, delicious meals in under 15 minutes. 
Lots of new recipes! So even if you’ve taken this class before, you’ll get lots of new ideas!
Saturday, August 9th, Noon-2PM, UW Campus
Registration: 206-68-LEARN. Instructor fee: $14-$18.00
 
15 Minute Meals. Learn how to make healthy, delicious meals in under 15 minutes. We will be 
making light, summery dishes perfect for hot weather!
Tuesday, August 12th, 7:00-9:00PM, Frances Anderson Center, Edmonds
Registration: 425-771-0230. Cost: $18.00
 
Main Dish Salads. These salads are meals unto themselves, are easy to assemble and perfect 
for a warm summer evening.
Thursday, August 14th, 7:15-9:15PM, Richmond Highlands Rec Center, Shoreline
Registration: 206-418-3383. Cost: $18.00
 
Munchie Madness. I will demonstrate several easy, kid-approved recipes such as Inside-Out 
Pizza and Chocolate-Strawberry-Banana shakes that are nutritious and delicious! Adults will like 
these recipes too!
Tuesday, August 26th, 7:00-9:00PM, Frances Anderson Center, Edmonds
Registration: 425-771-0230. Cost: $18.00
 
US Government to Require Trans-Fat Labels on Food

If you’ve consulted with me or taken my classes, you’ve heard me talk about hydrogenated and partially

hydrogenated oils, also known as trans-fats. These fats contribute to heart disease even more than

saturated fats, and will raise your bad (LDL) cholesterol while lowering your good (HDL) cholesterol.

The trouble is, they can be difficult to detect because the only way you know they are in a food is to read

the list of ingredients and look for the words hydrogenated, partially hydrogenated, or vegetable shortening.

And even then it’s difficult to determine just how many grams of trans-fats you’re getting. You’ll find

hydrogenated oil in most stick margarines, and foods such as cookies, crackers, cakes and chips.

It’s also common in ready-made meals.

All packaged foods sold across America will have to carry labels indicating trans-fatty acid content under

new US government regulations recently issued. Unfortunately, the new requirement doesn’t take effect

until January 2006, so we still have to be vigilant in the meantime about reading the list of ingredients.

The good news is that the regulation will spur companies to reformulate their products and hopefully

remove trans-fats entirely.

Farmed Salmon Found to Contain Unhealthy Levels of PCBs.

A new study from the Environmental Working Group, a non-profit environmental research and advocacy

organization, reports that samples of farmed salmon bought at markets on the East and West Coasts

were found to be contaminated with PCBs, or polychlorinated biphenyls.

While the high levels are not in excess of FDA standards for commercially sold fish, they are above

guidelines set by the EPA for recreationally caught fish. The salmon contained PCBs at an average

level far higher than any other protein source, including all other seafood. PCBs, an industrial chemical

banned by the United States since 1976 have been linked to cancer and impaired fetal development.

Bottom line: Buy only wild salmon – Trader Joe’s carries frozen wild salmon that is very good if fresh is

not available.

Dietary Lycopene Plays Role in Cardiovascular Disease Prevention

It’s been known for some time that the phytochemical lycopene found in tomato-based products may

help to prevent prostate cancer. Now a recent study has found that women with high intakes (greater or

equal to 2 servings per week) of tomato-based products have reduced risk of cardiovascular disease.

So ladies, while you may want to go easy on the pasta, use lots of spaghetti sauce on top – garnished

with liberal amounts of fresh basil and a sprinkling of freshly grated parmesan cheese. Yum!

Produce Pick of the Month - Basil

Basil is a highly fragrant plant whose leaves are used as a seasoning herb for many different types of

foods. There are more than 60 varieties of basil, all of which differ somewhat in appearance and taste.

While the taste of sweet basil is bright and pungent, other varieties also offer unique tastes: try growing

extra-fragrantlemon, lime or Thai (anise) basil in your garden next year.

If you want to enrich the taste and cardiovascular benefits of your pasta sauce add a generous helping of

fresh basil. Basil is a good source of beta-carotene, vitamin B6 and magnesium, all of which contribute to

cardiovascular health.

Whenever possible, choose fresh basil over dried for superior flavor. Farmer’s markets are a great place

for finding an abundance of fresh basil for a good price. The leaves should be vibrant deep green and free

from brown spots. You can store fresh basil in the refrigerator wrapped in a slightly damp paper towel. You

can also freeze basil in ice cube trays covered with water or stock that can be used in preparing soups or

stews.

Recipe of the Month – Tuscan Bread Salad with Fresh Mozzarella and Basil

This is a spectacular summer recipe, but don't use soft lettuces -- something with a hardier leaf and a little 
more assertive flavor, such as arugula, is called for here. Or use small spinach leaves, mache, watercress, 
baby mustard greens, and kales, radicchio and other endives - either one type of green or a mix. But the 
bread should dominate. A good densely textured rustic or European-style bread is essential for this recipe.
 
For the Mustard Vinaigrette
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon minced shallots
1/2 teaspoon chopped fresh thyme
1/2 teaspoon minced garlic
1/3 cup extra-virgin olive oil
Sea salt and freshly ground black pepper
 
For the Salad
4 slices rustic bread, 1 inch thick
Extra-virgin olive oil
24 good black olives, preferably oil-cured
1/2 pint cherry tomatoes, cut in half, or 5 ripe Roma tomatoes, cut 
into eighths
6 ounces fresh mozzarella, sliced
4 cups loosely packed flavorful salad greens, washed, 
dried, stems trimmed, and torn into pieces if large
1/2 cup thinly sliced fresh basil
1/3 cup freshly grated Parmesan cheese
1/4 cup pine nuts, toasted
4 lemon wedges
Freshly ground black pepper
 
To make the vinaigrette, combine the vinegar, mustard, shallots, thyme, 
and garlic in a bowl. Slowly whisk in the oil in a steady stream until the dressing 
emulsifies. Season to taste with salt and pepper. Set aside.
 
Fire up the grill. Liberally brush both sides of the bread with oil. 
Grill the bread on both sides until golden and nicely marked by the grill. Remove the bread from the heat 
and use a serrated knife to cut the bread into bite-size cubes. Put the bread in a serving bowl with the 
olives, tomatoes, mozzarella, and greens. Whisk basil leaves into the vinaigrette. Pour the vinaigrette 
over the salad and toss well. There should be enough vinaigrette to soak into the bread, but the salad 
greens should not be drenched -- use a little more or less vinaigrette as needed.
 
Divide the salad among 4 plates. Scatter the Parmesan cheese and pine 
nuts over the top of each salad and garnish each salad with a lemon wedge. Pass a pepper grinder at 
the table.
 
Adapted from Tom Douglas’ Seattle Kitchen