Whole
Health Nutrition News
February, 2004
In this issue:
Hearty Winter Soups, Thur.
Feb. 5th, 7:15-9:15PM.
I will demonstrate a nice assortment of healthy, delicious soups - we will
do a Mediterranean style soup, a hearty chowder, a spiced bisque, and a savory
lentil. Richmond Highlands Rec Center, Shoreline.
Hearty winter Soups,
Monday, Feb. 9th, 7-9PM.
Jennings Park Barn, Marysville. See above description.
Around the World - In
less than 20 minutes, Tue. Feb. 10th, 7-9M. This class
will show you how to prepare an ethnic smorgasbord of healthy meals - in less
than 20 minutes. Several recipes ranging from Thai to Mexican will be demonstrated.
Frances Anderson Center, Edmonds.
Registration:
425-771-0230. Couse# 4078
Munchie Madness, Thur.
Feb. 12th, 7-9PM. Get
ideas for healthy, kid-friendly recipes that are suitable for lunchboxes or
snacks. It is possible to get your kids to eat healthier!
Senior Center Demo Kitchen,
Everett (Pacific and Lombard)
Hearty Winter Soups,
Thur. Feb. 26th, 6:30-8:30PM. Mountlake Terrace High School, Mountlake Terrace
Healthy Eating on the
Run, Saturday, Feb. 28th, Noon-2PM. I offer this popular class every quarter on the UW
campus, and it is always full. There are only a couple spots left, so register
soon if you're interested. We'll be learning how to make quick and healthy
meals.
Smart Snacks, Monday,
March 1st, 7-9PM. Jennings
Park Barn, Marysville. If you're looking for fresh ideas for healthy snacks
that will stabilize your blood sugar and leave you feeling energized, this
class is for you! We will discuss the effects of food on mood and energy,
learn the three components of a healthy snack, and sample several delicious
snacks that are easy to assemble and take with you when you're on-the-go.
Healthy Low-Carb Eating, Thursday, March 4th, 7:15-9:15PM. Richmond
Highlands Rec Center, Shoreline. Are you experimenting with the "low-carb"
way of eating? Learn how to make no-grain breads, pancake, and desserts that
are not only delicious, but healthy to boot!
15 Minute Meals, Saturday, March 6th, 1-3 PM, Everett
Senior Center, Pacific and Lombard. This fun class will show you how to prepare
healthy meals with a gourmet taste in under 15 minutes.
Prepare 2 Weeks of Healthy
Meals, Sunday, March 7th,
12:30-3:30PM, University Village. Learn how to prepare simple, delicious and
healthy meals for days ahead. See Discover U catalog or website for full description.
http://www.discoveru.org
Registration: 206-365-0400
Course# KS521P1
The controversy about farm-raised salmon
continues, as a new study calls into question the standards established by the
federal government.
The study, by the Pew Charitable Trust,
charges that farm-raised salmon contains significantly higher concentrations of
PCBs, dioxin and other cancer-causing contaminants than wild salmon. The study
recommends that farm-raised salmon should only be eaten infrequently and said
it was making the recommendations based on guidelines published by the US
Environmental Protection Agency (EPA).
The study recommended that to eat more than
one eight-ounce portion of farmed salmon a month poses an "unacceptable
cancer risk" for consumers. Wild salmon, on the other hand, according to
the study, can be eaten between four and six times a month. Published reports
say that 90 percent of the fresh salmon consumed in the US is farm-raised.
This is a huge blow to the salmon industry
which has been growing steadily as consumers understand the health benefits of
eating Omega-3 fatty acids. Salmon is now the third most popular fish in the
US, after canned tuna and shrimp.
Last August, I passed on information in this
newsletter about a study by the Environmental Working Group, a nonprofit
environmental research and advocacy organization, who reported that samples of
farmed salmon bought at markets on the East and West Coasts were found to be
contaminated with PCBs, or polychlorinated biphenyls.
It's important for consumers to stay on top of these studies and make informed
decisions. Wild salmon is always a better choice - while it is more expensive,
it also has fewer PCBs and has the added advantage of tasting better than
the farmed variety. It's easy to read the labels in supermarkets to see which
salmon is wild, but in restaurants, most often, you will have to ask your
waiter or waitress about the sourcing. If they say it's Atlantic salmon, it
is likely to be farm-raised. If they don't know, ask to speak with the manager
to find out. The more often we ask and choose wild salmon, the more likely
we are to have them change their sourcing until the farm-raised salmon industry
is able to "cleanup."
How often do you think to ask the
fishmonger, supermarket manager, or your waiter in a restaurant if the salmon
is farm-raised or wild? Here is some information to help you make healthy
choices when buying salmon:
Wild salmon have distinct
flavors and appearance, and range in size from 3 to 40 pounds. The different
kinds are:
King or Chinook are the largest salmon species and weigh
from 5-40 pounds, with occasional fish weighing over 100 pounds. Kings have
small black spots on their backs, dorsal and tail fins, and the inside of
their lower jaw is black. Most kings have succulent, red flesh that contains
high amounts of health-enhancing omega-3 oils.
Coho or Silvers are the second largest salmon, averaging
about 12 pounds. Coho have small black spots on their backs and the upper
lobe of the tail fin, and their gums are white. Coho have orange-red flesh
with a firm texture, and are prized for their excellent appearance and flavor.
Sockeye or Red salmon are known for their beautiful, deep crimson
color that is retained after cooking, and high omega-3 oil content. Sockeye
salmon have dark bluish-green backs and bright silver sides. They average
5-6 pounds and have been preferred by quality conscious Japanese consumers
and knowledgeable chefs and restaurateurs.
Other wild salmon are Chum (or Keta)
and Pink (or Humpy) that are often canned and widely available. Chum
salmon weigh between 7-12 pounds and their lighter flavor and durable texture
hold up well in patties and fish dishes. Pink salmon are also abundant, and are
the smallest wild salmon, weighing an average of 3-4 pounds. They have light
pink flesh and mild flavor, and like Chum salmon are an especially good buy,
containing healthy protein, nutrients and omega-3 oils.
Atlantic salmon are farmed in marine pens in Maine and Washington State,
or imported from Chile or Canada. Farm raised salmon is cheaper (usually $4
-5 per pound). The colorants astaxanthin and canthaxantin are added to salmon
feed to make them pink. Canthaxantin has been associated with eyesight problems
and both colorants may cause reactions in chemically sensitive people. U.S.
Federal Law requires that farmed salmon and trout containing these colorants
must be labeled in the retail case and on the individual packages, with the
words: "artificially colored" or "color added", in ¼ inch
or larger letters.
Always ask your server in
restaurants where the salmon comes from.
If that special person in your life loves
chocolate, here's a good excuse to give them a box of their heart's desire
this Valentine's Day. (But read the labels and don't buy anything with hydrogenated
or partially hydrogenated oils!)
It turns out that chocolate (especially
dark) is good for your heart.
Cocoa and chocolate, produced from cacao
beans, contain high amounts of polyphenols and other flavonoids,
naturally occurring antioxidants whose effects are associated with reduced
cardiovascular risk. Similar chemicals are found in tea, vegetables, fruits,
and red wine. High levels of certain flavonoids found especially in dark
chocolate may slow blood-platelet aggregation, another heart-health benefit.
Chocolate also contains several important minerals. And it doesn't cause acne.
Most of the fat in chocolate occurs as cocoa
butter, principally composed of oleic and stearic acids, which don't raise
cholesterol. But gram for gram, fat of any kind packs twice as many calories as
carbohydrate or protein.
While this is good news for chocolate
lovers, it's not an excuse to get carried away. You should consume chocolate
only in moderate amounts. Also remember to incorporate a wide range of
phytochemical-rich (plant nutrients) foods in your diet. That would include
fruits and vegetables, red wines and teas.
Recipe of the Month
This in an elegant yet healthy dessert that's
very easy to make. Perfect for Valentine's Day!
Chocolate-Laced Kiwi with Orange Sauce
Ingredients
Directions
1. Mix
yogurt and orange juice concentrate; spoon 2 tablespoons onto each of 4 dessert
plates. Arrange kiwifruit on yogurt mixture.
2. Melt chocolate and coconut oil over low heat, stirring constantly. Carefully
drizzle chocolate in thin lines over kiwifruit.