Whole
Health Nutrition News
October, 2006
In this issue:
Karen's Class Schedule: October and November
Do
you need some fresh ideas for healthy family-friendly recipes that can
be prepared in under 15 minutes? In this class you’ll learn cooking
and shopping strategies that will make mealtimes easier, and sample easy
but gourmet tasting recipes such as Turkey with Artichoke Hummus Wraps,
Shrimp Pasta Salad with Sun-Dried Tomatoes and Feta, Spicy Black Bean
and Quinoa Salad, and more!
Registration:
360-363-8400
15
Minute Meals, October 21st, 1-3PM, Boys and Girls Club Community Room,
Arlington.
See
above description. Registration: 360-403-3448
15
Minute Meals, October 23rd, 7-9PM, Spartan Gym Kitchen, Shoreline.
See
above description. Registration: 206-418-3383
15
Minute Meals, October 26th, 6-8PM, J. Matheson Gifts, Kitchen & Gourmet
2615 Colby Ave., Everett
On
the menu are Black Bean and Yam Quesadillas, Pasta with
Artichoke Hearts, Sundried tomatoes, Feta and Pinenuts, California Quinoa
Salad and Mexican-Style Chicken Wraps.
Registration: 425-258-2287
Healthy
Eating on the Run, October 28th, noon-2PM, UW Campus.
See above description.
Registration:
206-68-LEARN or
http://www.peopleware.net/index.cfm?siteID=382&eventDisp=W112
15
Minute Meals, Thur. November 2nd, 6:30-8:30PM, Everett Senior Center,
Pacific and Lombard. All
new recipes include Turkey with Artichoke Hummus Wraps, Shrimp Pasta Salad
with Sun-Dried Tomatoes and Feta, Spicy Black Bean and Quinoa Salad, and
more!
Registration: 425-257-8300
or http://signmeup.everettwa.org
Smart
Snacks, Sat. November 4th, noon-2PM, UW campus. Are you looking
for fresh ideas for healthy snacks that will stabilize your blood sugar
and leave you feeling energized? Learn how certain foods and eating styles
contribute to cravings, and how to select foods that will balance and
sustain your energy level. 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.
Registration: 206-68-LEARN or
http://www.peopleware.net/index.cfm?siteID=382&eventDisp=W113
Smart
Snacks, Monday, November 6th, 7-9PM, Spartan Gym Kitchen,
Shoreline.
See
above description. Registration: 206-418-3383
Holiday
Appetizers, Monday, November 20th, 7-9PM, Jennings
Park Barn, Marysville. This
hands-on class shows you how to create an impressive line-up of easy yet
elegant hors d'oeuvres to assist with your holiday entertaining needs.
These recipes are delicious, easy to make and relatively healthy to boot!.
Whether you are entertaining at home, or need ideas for easy, but elegant
hors d'oeuvres to bring to parties this holiday season, this is the class
for you! Bring to class an apron, chef’s knife, and paring knife.
Registration: 360-363-8400
Holiday
Appetizers, Monday,
November, 27th, 7-9PM, Spartan Gym Kitchen, Shoreline.
See above description. Registration: 206-418-3383
Holiday
Appetizers,
Need an
Antioxidant Fix? You Might be Surprised What You can Eat
Most of us know by now that blueberries contain a lot of
antioxidants and have come to rely on them to destroy harmful free radicals
in the body which have been linked to cancer, heart disease, Alzheimer's,
and Parkinson's. But a recent study published in the July edition of the
American Journal of Clinical Nutrition measured the total concentration
of antioxidants for more than 1,000 commonly consumed foods and beverages.
The results might turn your world upside down.
The five foods with the highest antioxidant levels per serving size? Blackberries
(1 cup), walnuts (1 ounce), strawberries (1 cup sliced), artichoke hearts
(1 cup) and cranberries (1 cup). These five rank above blueberries!
The study was conducted independently of any industry sponsors by researchers
at the University of Oslo, Norway, Virginia Polytechnic Institute and
State University and the University of Minnesota.
Source: Supermarketguru.com
Organic
Milk IS Better For You
A three-year long study in the UK found that organic milk
has 69% higher levels of Omega 3 fatty acids than non-organic milk. While
many on both sides of the organic food movement work towards research
that would quantify the nutritional differences between conventional and
organic foods - this study, conducted by 14 scientists is one of the first
to show such a dramatic difference in nutrient levels.
In a letter to the Food Standards Agency (the U.K. equivalent of the FDA,)
the scientists are urging the FSA to change its current stance that organic
food is not significantly different from conventional food in terms of
safety or nutrition. The letter to the FSA states that the higher ratio
of Omega 3 to Omega 6 fatty acids in organic milk is better for health
because the average U.K. diet contains much more Omega 6 than Omega 3.
Omega 3 fats are believed to boost health and reduce the risk of coronary
heart disease.
This study was sponsored by the Organic Milk Suppliers Co-operative; although
the study was carried out independently. If the FSA reverses its stance,
this will be a big boost for organic farmers and for organic milk since
it would mark the first time organic food has officially been declared
to be healthier.
Previously, organic milk has shown been shown to contain higher levels
of vitamin E and antioxidants. Organic food on average contains higher
levels of vitamin C and essential minerals such as calcium, magnesium,
iron and chromium.
Source: Supermarketguru.com
What's
in Season
Pumpkin
Halloween means pumpkins are available everywhere! But they can be so much more than decoration - pumpkins and other winter squashes are a terrific source of vitamin A in the form of beta-carotene, important for squelching free radicals - rogue molecules that damage our DNA, leading to cancer. Pumpkins are also a great source of vitamin C, potassium, and fiber. The small sugar pumpkins are the best to cook with, you can use them as you would any other winter squash. And when you carve your jack-o-lantern, save the seeds, toss with olive oil and sea salt and roast them (300 degrees or less to avoid damaging the oils). Pumpkin seeds are a good source of zinc and omega-3 fats.
Recipe of the Month
Curried Pumpkin Soup
You can serve this with bread and salad for a comforting autumn supper. And the recipe is so easy, it practically makes itself. This simple soup will see you warmly through many a cold, dark month!
INGREDIENTS
1 tablespoon olive oil
2 cups finely chopped onion
3 garlic cloves, minced
1 1/2 tablespoons fresh ginger, minced
1 tablespoon curry powder
1 1/2 teaspoons salt
1/2 teaspoon dried hot red pepper flakes
2 15-ounce cans solid-pack pumpkin or 4 cups cooked fresh pumpkin
7 cups water
1 1/2 cups good-quality vegetable broth
1 14-ounce can unsweetened coconut milk
1. In a large soup pot, heat oil over moderate heat and add onions. Cook, stirring occasionally, until softened, about 5 minutes. Add garlic and ginger and continue cooking for 1 minute, stirring constantly. Add curry powder, stirring well to combine.
2. Add salt, pepper flakes, pumpkin, water, broth, and coconut milk, stirring to combine and simmer, uncovered, 30 minutes, stirring occasionally.
3. Puree using an immersion blender, or in batches using a food processor or regular blender, until smooth. Serve immediately, or refrigerate, covered. May be served chilled or reheated when ready to serve.
Serves 10 to 12.