American Pistachio Growers Celebrate World Pistachio Day with Good News

Just a week after the Dietary Guidelines Advisory Committee released its report to the Secretary of Health and Human Services and the Secretary of the U.S. Department of Agriculture (USDA), American Pistachio Growers, the trade association representing more than 625 pistachio grower members in California, Arizona and New Mexico is celebrating the good news today – on World Pistachio Day.

People who eat tree nuts on a daily basis, including pistachios, are making healthy choices, according to the report. The recommended guidelines emphasize a diet higher in plant-based foods including vegetables, fruits, whole grains, nuts and seafood to lower the risk of chronic diseases, particularly those associated with obesity. These recommendations are consistent with the findings of numerous science-based studies on the role of tree nuts, including pistachios, in preventing obesity and providing other health benefits. The report provides the scientific evidence for the next edition of the Dietary Guidelines for Americans, which are expected to be published by the end of 2015.

About two-thirds of U.S. adults are overweight or obese and about half of adults have one or more preventable chronic diseases. Poor dietary and physical activity patterns are associated with these conditions. Pistachios have been shown to play a positive role in weight management, blood sugar management, heart health and as a post exercise snack.

“It’s no wonder that more than 1/3 of Americans are obese. We’re eating too much salt, saturated fat, refined grains and added sugar resulting in excess weight, unhealthy blood sugar levels and deficiencies in calcium, fiber, folate, magnesium, potassium and vitamins A, D, E, and C,” says Cheryl Forberg, Nutrition Ambassador to American Pistachio Growers.

Forberg continues, “Thankfully, the new guidelines suggest more whole foods: vegetables, fruits, whole grains, dairy, nuts, such as pistachios, and seeds to offset our nutrient needs and promote healthier weights and blood sugar levels.” One of the nation’s leading advisors on health and nutrition, Cheryl is a New York Times bestselling author, James Beard award-winning chef and the nutritionist for NBC’s “The Biggest Loser.”

Pistachios a Source of Important Shortfall Nutrients

Pistachios can help consumers meet a minimum of shortfall nutrients identified by the Dietary Guidelines Advisory Committee while limiting overconsumption of sodium and saturated fatty acids. These nutrients include vitamins A, D & C, folate, calcium, magnesium, fiber, potassium, and iron for adolescent and premenopausal women. Of these, calcium, vitamin D, fiber, potassium and iron are considered of public health concern.

A 1-ounce 160 calorie serving of pistachios provides:

290 mg potassium (8% Daily Value)
3 g total fiber (12 % Daily Value) making pistachios a “good” source of fiber
6% Daily Value of iron
8% Daily Value for magnesium

In addition, unsalted pistachios are a sodium-free food. Pistachios provide 13 g of total fat primarily monounsaturated fatty acids (7 g) and polyunsaturated fatty acids (4 g) with about 1.5 g saturated fatty acids.

Three USDA-Recognized Healthy Diet Patterns Include Nuts

The Committee encouraged consumers to adopt dietary patterns low in saturated fat, added sugars and sodium. These include Healthy U.S.-Style, Healthy Vegetarian and Healthy Mediterranean diets. Such patterns are:

Rich in vegetables, fruits, whole grains, seafood, legumes, and nuts such as pistachios
Moderate in low- and non-fat dairy products
Lower in red and processed meat
Low in sugar sweetened foods and beverages and refined grains

About American Pistachio Growers

American Pistachio Growers (APG) is a non-profit voluntary agricultural trade association representing more than 625 grower members in California, Arizona and New Mexico. APG is governed by a democratically-elected board of directors and is funded by growers and independent processors with the shared goal of increasing global awareness of nutritious American-grown pistachios. For more information, visit AmericanPistachios.org.

Patrick Cavanaugh2016-05-31T19:30:29-07:00February 26th, 2015|

A Cross Sectional Study of the Association between Walnut Consumption and Cognitive Function among Adult US Populations

Objective: To examine the association between walnut consumption and measures of cognitive function in the US population.

Design: Nationally representative cross sectional study using 24 hour dietary recalls of intakes to assess walnut and other nut consumption as compared to the group reporting no nut consumption.

Method: Setting: 1988-1994 and 1999-2002 rounds of the National Health and Nutrition Examination Survey (NHANES). Population: Representative weighted sample of US adults 20 to 90 years of age. The Neurobehavioral Evaluation System 2 (NES2), consisting of simple reaction time (SRTT), symbol digit substitution (SDST), the single digit learning (SDLT), Story Recall (SRT) and digit-symbol substitution (DSST) tests.

Results: Adults 20-59 years old reporting walnut consumption of an average of 10.3 g/d required 16.4ms less time to respond on the SRTT, P=0.03, and 0.39s less for the SDST, P=0.01. SDLT scores were also significantly lower by 2.38s (P=0.05). Similar results were obtained when tertiles of walnut consumption were examined in trend analyses. Significantly better outcomes were noted in all cognitive test scores among those with higher walnut consumption (P < 0.01). Among adults 60 years and older, walnut consumers averaged 13.1 g/d, scored 7.1 percentile points higher, P=0.03 on the SRT and 7.3 percentile points higher on the DSST, P=0.05. Here also trend analyses indicate significant improvements in all cognitive test scores (P < 0.01) except for SRTT (P = 0.06) in the fully adjusted models.

Conclusion: These significant, positive associations between walnut consumption and cognitive functions among all adults, regardless of age, gender or ethnicity suggest that daily walnut intake may be a simple beneficial dietary behavior.

Patrick Cavanaugh2016-05-31T19:30:29-07:00February 24th, 2015|

USDA announces $9 million to support Community Food Projects program

The U.S. Department of Agriculture’s (USDA) National Institute of Food and Agriculture (NIFA) announced the availability of $9 million in funding to assist low-income individuals and communities in developing local and independent food systems. NIFA is funding the grants through the Community Food Projects program (CFP), authorized by the Agricultural Act of 2014 (Farm Bill).

“Community Foods Projects provide the opportunity for low-income communities to become more self-reliant and take control of their own food systems,” said Sonny Ramaswamy, NIFA director. “These projects create food systems that are economically equitable and socially and environmentally sustainable, providing real solutions for communities most in need.”

Community Food Projects involve the entire food system. Projects assess strengths and establish connections among existing food systems, resulting in improved food systems that support self-reliance.

Grants are intended to help eligible, private, nonprofit entities in need of a one-time installment of federal assistance to establish and carry out multipurpose community food projects. Projects are funded from $10,000 to $300,000 and up to 36 months. All grants require a dollar-for-dollar match in resources.

Applications are due March 17, 2015. Please see the request for applications for specific program requirements.

CFP is an important part of USDA’s Know Your Farmer, Know Your Food initiative, which works to strengthen and support local and regional food systems. More information on the initiative, including an interactive map of CFP and other federally-supported local food projects, can be found at: www.usda.gov/knowyourfarmer.

The primary goals of the Community Food Projects program are to (1) meet the food needs of low-income individuals; (2) increase the food self-reliance of low-income communities; (3) promote comprehensive responses to local food, farm and nutrition issues; and (4) meet specific state, local or neighborhood food and agricultural needs, including needs relating to infrastructure improvement and development, planning for long-term solutions and the creation of innovative marketing activities that mutually benefit agricultural producers and low-income consumers.

Since 2009, NIFA has provided more than $28 million to 154 Community Food Project awards in 48 states to help communities improve access to healthy, local food. Past projects include Philadelphia Green, which supports small-scale growers in their efforts to bring fresh, locally grown produce to the Philadelphia metro area, and RootDown LA, which is engaging Los Angeles-area youth in community gardens.

Funding for the CFP program is authorized by the 2014 Farm Bill. The Farm Bill builds on historic economic gains in rural America over the past six years, while achieving meaningful reform and billions of dollars in savings for taxpayers. Since enactment, USDA has made significant progress to implement each provision of this critical legislation, including providing disaster relief to farmers and ranchers; strengthening risk management tools; expanding access to rural credit; funding critical research; establishing innovative public-private conservation partnerships; developing new markets for rural-made products; and investing in infrastructure, housing and community facilities to help improve quality of life in rural America. For more information, visit www.usda.gov/farmbill.

Patrick Cavanaugh2016-05-31T19:30:29-07:00February 23rd, 2015|

USDA Approves Apples Genetically Engineered to Resist Browning

Source: Food Safety News

The U.S. Department of Agriculture has decided to approve new types of apples that have been genetically engineered not to brown as quickly after being cut.

Okanagan Specialty Fruits Inc., the company that developed the Arctic Granny and Arctic Golden varieties is currently engaging in a voluntary food safety assessment consultation with the Food and Drug Administration regarding the varieties.

USDA’s Animal and Plant Health Inspection Service (APHIS) said it made the decision to deregulate the apples and allow them to be commercially planted after assessments showed that “the GE apples are unlikely to pose a plant pest risk to agriculture and other plants in the United States” and that “deregulation is not likely to have a significant impact on the human environment.”

Over time, Arctic apples will age, turn brown and rot like any other fruit, but they’ve been genetically engineered to produce less of the substance that causes browning. When the apples are sliced or bruised, the fruit’s flesh retains its original color longer instead of turning brown.

Consumer groups opposed to genetically modified foods have indicated their disapproval of USDA’s decision.

“The USDA has neglected to look at the full range of risks from these apples,” said Wenonah Hauter, executive director of Food & Water Watch. “In its environmental assessment, the USDA glossed over the possibility of unintentional effects associated with the technology used to engineer these apples, potential economic impacts on the U.S. and international apple market, effects of potential contamination for non-GMO and organic apple growers and the impact of the non-browning gene silencing which also can weaken plant defenses and plant health.”

“Pre-sliced apples are a frequently recalled food product,” noted the Center for Food Safety. “Once the whole fruit is sliced, it has an increased risk of exposure to pathogens. Since browning is a sign that apples are no longer fresh, ‘masking’ this natural signal could lead people to consume contaminated apples.”

APHIS said that of the many comments it received on its draft analyses of Arctic apples, some addressed safety concerns and how Arctic apple production might impact exports of U.S. apples abroad. The agency pointed out that under its regulations and the Plant Protection Act, it can’t base its final decision on these factors, but only on the analysis of plant pest risk to agriculture or other plants in the U.S.

If there is enough consumer demand for Arctic apples, it would be several years before producers could grow the fruit. If the apples turn up in grocery stores, they’ll be recognizable by their name, but there are concerns that if the fruit is cut up and used in other foods, consumers won’t necessarily know that the apples were genetically engineered.

The Environmental Working Groups said that the approval of Arctic apples “underscores the need for a transparent and consistent national labeling standard.”

USDA’s announcement came the day after Sens. Barbara Boxer (D-CA) and Richard Blumenthal (D-CT) and Rep. Peter DeFazio (D-OR) reintroduced legislation to label genetically engineered food.

Patrick Cavanaugh2016-05-31T19:30:30-07:00February 19th, 2015|

USDA Proposes New Measures to Reduce Salmonella and Campylobacter in Poultry Products

The U.S. Department of Agriculture’s (USDA) Food Safety and Inspection Service (FSIS) proposed new federal standards to reduce Salmonella and Campylobacter in ground chicken and turkey products as well as raw chicken breasts, legs and wings. Development of these new standards is a major step in FSIS’ Salmonella Action Plan, launched in December 2013 to reduce Salmonella illnesses from meat and poultry products.

“Today, we are taking specific aim at making the poultry items that Americans most often purchase safer to eat,” said Agriculture Secretary Tom Vilsack. “This is a meaningful, targeted step that could prevent tens of thousands of illnesses each year.”

“These new standards, as well as improved testing patterns, will have a major impact on public health,” said USDA Deputy Under Secretary for Food Safety Al Almanza. “The proposed changes are another way we’re working to meet the ever-changing food safety landscape and better protect Americans from foodborne illness.”

“Getting more germs out of the chicken and turkey we eat is an important step in protecting people from foodborne illness,” said Robert V. Tauxe, MD, deputy director of the Division of Foodborne, Waterborne and Environmental Diseases at the Centers for Disease Control and Prevention. “I look forward to seeing fewer Americans get sick as a result of these proposed changes.”

A pathogen reduction performance standard is the measure that FSIS uses to assess the food safety performance of facilities that prepare meat and poultry products. By making the standards for ground poultry tougher to meet, ground poultry products nationwide will have less contamination and therefore result in fewer foodborne illnesses. FSIS implemented performance standards for whole chickens in 1996 but has since learned that Salmonella levels increase as chicken is further processed into parts. Poultry parts like breasts, wings and others represent 80 percent of the chicken available for Americans to purchase. By creating a standard for chicken parts, and by performing regulatory testing at a point closer to the final product, FSIS can greatly reduce consumer exposure to Salmonella and Campylobacter.

FSIS’ science-based risk assessment estimates that implementation of these standards would lead to an average of 50,000 prevented illnesses annually. FSIS intends to evaluate comments for 60 days and announce final standards and an implementation date this spring. The federal register notice is available on FSIS’ website at http://www.fsis.usda.gov/wps/portal/fsis/topics/regulations/federal-register/federal-register-notices.

For chicken parts, ground chicken, and ground turkey, FSIS is proposing a pathogen reduction performance standard designed to achieve at least a 30 percent reduction in illnesses from Salmonella. For chicken parts, ground chicken, and ground turkey, FSIS is proposing a pathogen reduction performance standard designed to reduce illness from Campylobacter by at least 19 and as much as 37 percent.

FSIS plans to use routine sampling throughout the year rather than infrequently sampling on consecutive days to assess whether establishments’ processes are effectively addressing Salmonella and, where applicable, Campylobacter on poultry carcasses and other products derived from these carcasses.

Patrick Cavanaugh2016-05-31T19:30:33-07:00January 22nd, 2015|

USDA Observes Kick Off of the International Year of Soils

The U.S. Department of Agriculture (USDA) began its celebration of the International Year of Soils to highlight the importance of healthy soils for food security, ecosystem functions and resilient farms and ranches.

“Healthy soil is the foundation that ensures working farms and ranches become more productive, resilient to climate change and better prepared to meet the challenges of the 21st century,” Agriculture Secretary Tom Vilsack said during an event today at USDA headquarters. “We join the world in celebrating this living and life-giving resource.”

With an increasing global population, a shrinking agricultural land base, climate change and extreme weather events, the nations of the world are focusing their collective attention to the primary resource essential to food production-the soil. The United Nation’s Food and Agriculture Organization (FAO), working within the framework of the Global Soil Partnership, spearheaded the adoption of a resolution by the UN General Assembly designating 2015 as the International Year of Soils. The year of awareness aims to increase global understanding of the importance of soil for food security and essential ecosystem functions.

“Most people don’t realize that just beneath our feet lies a diverse, complex, life-giving ecosystem that sustains our entire existence,” said Jason Weller, chief of USDA’s Natural Resources Conservation Service (NRCS). “We are helping producers unlock the power of soil health as part of an important and very successful national campaign. Our campaign demonstrates our renewed commitment to soil conservation and soil health.”

NRCS is coordinating activities to mark USDA’s involvement in the International Year of Soils. Nearly 80 years ago, NRCS, formerly the Soil Conservation Service, was created to improve the health and sustainability of our nation’s soils. The agency’s original mission continues to this day – providing assistance to producers looking to improve the health of the soil on their land.

Conservation that works to improve soil health is one of the best tools NRCS has to help landowners face these impending challenges – and maintain and improve their productivity with the use of soil management systems that includes cover crops, conservation tillage and no-till and crop rotations. These systems reduce sediment loss from farms and ranches, buffer the effects of drought, flood and other severe weather; sequester carbon and create biodiversity in our rural landscape.

“International Year of Soils provides an opportunity for us to learn about the critical role soil conservation and improved soil health play in the economic and environmental sustainability of agriculture,” Weller said.

Working with the Soil Science Society of America (SSSA) and other partners, NRCS will be showcasing the importance of soil with monthly themes created by SSSA:

January: Soils Sustain Life

February: Soils Support Urban Life

March: Soils Support Agriculture

April: Soils Clean and Capture Water

May: Soils Support Buildings/Infrastructure

June: Soils Support Recreation

July: Soils Are Living

August: Soils Support Health

September: Soils Protect the Natural Environment

October: Soils and Products We Use

November: Soils and Climate

December: Soils, Culture and People

For more information, visit NRCS’s soil health webpage or the International Year of Soils webpage.

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 10th, 2015|

HOLY GUACAMOLE! AMERICANS TO CONSUME A RECORD 240 MILLION AVOCADOS DURING BIG GAME WEEK

Source: http://www.avocadocentral.com

Over 111 million sports fans watched the Big Game last year, and nearly 64,000 sports fans will gather at the University of Phoenix Stadium on game day this year. The numbers are nothing compared to the amount of avocados – a food quickly becoming synonymous with the Big Game – Americans will consume this year. It’s estimated Americans will eat nearly 120 million pounds or 240 million fresh avocados during the week leading up to the Big Game on Feb. 1. That’s a whopping 3,785 avocados per seat in the University of Phoenix Stadium and it’s 21 percent more avocados than in 2014 – higher rates than ever before. The total amount of avocados consumed during the Big Game would be enough to fill an entire football field from end zone to end zone over 46 feet high.

While fresh avocados consumed during the Big Game are eaten in many ways, the most common is in the form of guacamole, and new research reveals that as rowdy Americans gather for the game, they try to stay well-mannered when they huddle around the bowl of dip.

To Dip, or to Spoon?

Despite the communal aspect of eating guacamole, most Americans who consume it (67 percent) use a spoon to scoop the dip from the serving bowl on to their plate before eating it, rather than dipping directly into the bowl with a piece of food. In fact, only 32 percent of consumers directly dip chips or crudités into the serving bowl. Cultural clichés may hold some truth when it comes to guacamole manners as well. Women are more likely than men to spoon onto a plate rather than directly dip (75 percent vs. 56 percent) and polite Southerners are more likely to be spoon-users than their Northern counterparts. Plus, the Northeast and the West tied (22 percent) as the regions most likely to take an “unfair share” of guacamole by scooping up as much as possible onto a food item before taking a bite.

Guacamole Etiquette

Americans aspire to a higher standard of guacamole etiquette than we actually follow. While only 67 percent of guacamole eaters use a spoon to serve themselves guacamole, 81 percent believe it’s the actually the proper way to dip.

And, yes, the dreaded double dippers are among us. Four percent admit to double-dipping the same piece of food repeatedly, and two percent believe it’s the most appropriate way to eat guacamole.

The Fight for the Last Bite

When the guacamole supply runs low, Big Game rivalry extends to the serving bowl, especially for Millennials. Sixty-three percent of guacamole eaters are comfortable being the person to take the last bite of guacamole from the serving bowl after asking if anybody else wants it. The youngest respondents, age 18-34, are most likely (24 percent) to try to be the person who gets to scrape the last bite of guacamole from the communal bowl because they want it for themselves.

No matter how you choose to dip, there’s no doubt guacamole made with Hass avocados is a staple in many Big Game celebrations. In 2014, Americans consumed 99 million pounds or approximately 198 million avocados during Big Game week. Ninety-eight percent of all avocados sold in the United States are the Hass variety – which contain naturally good fats and are cholesterol free.

Everyone can be a winner with a Nacho Guac-a-Bowl-E recipe to serve at game time.

For tips on how to select, store and ripen fresh avocados, visit http://www.avocadocentral.com/how-to/how-to-store-how-to-ripen-avocados.

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 9th, 2015|

34 Healthy Breakfasts for Busy Mornings

Source: Kate Morin; greatist.com

When it comes to breakfast, the options are endless. Pancakes or waffles? Bacon and eggs? Muffin, followed by a pastry? So why limit chowing down on delicious breakfast foods to the morning hours? Here are 34 healthier snack options to keep filling those breakfast food cravings all month long.

Better Breakfast Snacks

1. Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack ’em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

2. Peanut Butter Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

3. Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Fruit and Yogurt Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options. (Try our stone fruit salad for summer, and opt for apples come fall).

5. Breakfast Burrito

Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting.

6. Healthy Morning Glory Muffins

An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

7. Breakfast Quinoa Bites

Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

8. Fruit and Yogurt Smoothie

Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

9. Leftovers n’ Egg

Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

10. Fruity Breakfast Quinoa

Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

11. Zucchini Bread Oatmeal

Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

12. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

13. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!

14. Pumpkin Oatmeal Bowl

A heaping dollop of pumpkin puree is a great way to squeeze in an extra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.

15. Ricotta and Tomato Breakfast Sandwich

Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

16. Savory Oatmeal With an Egg

Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

17. Overnight Oats

This is the ultimate lazy-person breakfast. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.

18. Zucchini Muffins

Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

19. Peanut Butter, Banana, and Oatmeal Breakfast Cookies

Cookies for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

20. Waffle PBJ-Wich

Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

21. Egg and Cheese Cups

Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

22. Homemade Instant Oatmeal

For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

23. Frozen Nutty Banana

Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter—our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

24. Chocolate-Banana Breakfast Quinoa

Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

25. Fruit Soup

There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with 1 cup milk of choice. Keep chilled until ready to enjoy.

26. Apple Surprise

This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

27. Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

28. PBB&C

Say what? A PBB&C is a great twist on the classic PB&J—peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

29. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

30. Strawberry-Banana Quinoa Muffins

By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat).

31. Pumpkin and Granola Parfait

This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

32. Whole-Wheat Banana Blueberry Flax Muffins

At 200 calories each, these hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber and omega-3 fatty acids. Mashed bananas (one of our favorite healthy baking substitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.

33. Egg Muffins

Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Zap it for a few seconds in the microwave before serving.

34. Lemon Poppy Seed Protein Squares

Here’s a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. Vanilla extract, lemon zest, and (of course) make up the rest of the fresh flavor. The best part? One bar comes in at about 54 calories and six grams of protein—much better than any muffin we’ve seen on the shelves lately.

Patrick Cavanaugh2016-05-31T19:32:09-07:00January 5th, 2015|

Why Almonds Belong in Your Diet

Almond Nutrition

Source: Alissa Fleck, Demand Media

Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer’s.

Nutrition

Eating about 23 almonds a day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium, minerals and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar. One 23-almond serving packs 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds. While many of these calories come from fat, it is primarily the healthy unsaturated fats and not the unhealthy saturated kind.

Almond Hull-split

Heart Health

According to the FDA, eating 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease. Many of the nutrients in almonds help contribute to increased heart health. For one, almonds are rich in magnesium, which is critical in preventing heart attacks and hypertension. Several clinical studies have also shown almonds can be effective in reducing bad cholesterol and preserving healthy cholesterol, which plays a major role in heart health.

Weight Maintenance

Nuts, like almonds, are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full and satisfied so you won’t have the urge to overeat. According to “Fitness” magazine, the magnesium in almonds helps regulate blood sugar, which is key in reducing food cravings. Almonds may even be able to block the body’s absorption of calories, making them the ultimate weight-loss-friendly snack. Because almonds are naturally high in calories, it’s important to limit your serving size to the recommended 1 ounce, or 23 nuts.

Other Health Benefits

Almonds may also promote gastrointestinal health and even combat diabetes. The high fiber content of almonds gives them prebiotic properties, which contributes to health in the gastrointestinal tract. Prebiotics are non-digestible food substances, which serve as food for the good bacteria in the intestinal tract and help maintain a healthy balance. According to a study by the American Diabetes Association, a Mediterranean diet incorporating nuts, such as almonds, helps fight diabetes even without significant changes to weight, physical activity or caloric intake.

Patrick Cavanaugh2021-05-12T11:06:01-07:00January 2nd, 2015|

UC Davis Wins Debate Refuting Neonicotinoid Ban

By Kathy Keatley Garvey; UC-Davis Department of Entomology and Nematology

Should the agricultural use of neonicotinoids be banned?

A team of entomology graduate students from the University of California, Davis, successfully argued at the Entomological Society of America’s recent student debates that a ban on the insecticides in agriculture “will not improve pollinator health or restore populations, based on current science. Neonicotinoids are important for control of many significant agricultural and veterinary pests. Part of the solution is to develop better regulations that will protect the health of pollinators and retain the use of an important IPM tool.”

UC Davis won the debate, defeating Auburn University, Alabama, and then went on to win the overall ESA student debate championship for the second consecutive year.

“Neonicotinoids are important for control of many significant agricultural and veterinary pests,” team captain Mohammad-Amir Aghaee said at the onset. “Part of the solution is to develop better regulations that will protect the health of pollinators and retain the use of an important IPM (integrated pest management) tool.” The team also argued successfully that neonicotinoids (also known as neonics) are not all “created equal.”

The insecticide, chemically similar to nicotine, is implicated in the mass die-off of pollinators. The European Union recently adopted a proposal to restrict the use of three pesticides belonging to the nenicotinoid family (clothianidin, imidacloprid and thiametoxam) for a period of two years. In addition, the U.S. Fish and Wildlife Service announced that by January 2016, it will ban the use of seeds treated with neonicotinoid pesticides and the use of crops improved through biotechnology throughout the 150 million acres managed by the National Wildlife Refuge System.

ESA officials chose the debate topic and assigned UC Davis to debate the “con” side and Auburn University, the “pro” side. The Auburn team argued that neonicotinoids are causing the death of bees essential for pollinating our food crops, and that the use of neonicotinoids should end. The debates took place at ESA’s 62nd annual meeting, held in Portland, Ore.

The UC Davis team cited three main points:

Pesticides are IMPORTANT tools used in modern agriculture
Neonicotinoids were registered as reduced risk pesticide to replace the organophosphates, carbamates, and pyrethroids
Banning neonicotinoids would increase of use of pesticides that have known non-target effects

One of the several swaying arguments that led to UC Davis winning the debate was that not all neonics are created equal, and thus, they should not all be lumped together as “an equal” and all be banned.

Patrick Cavanaugh2016-05-31T19:32:10-07:00December 24th, 2014|

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