Fusing good taste and good nutrition

Fusing good taste and good nutrition Every spring, Harvard Medical School's Department of Continuing Education, The Osher Institute at Harvard Medical School, and The Culinary Institute of America present a special event called "Healthy Kitchens, Healthy Lives."

This four-day conference brings together doctors, dietitians, and health care professionals for an experience that combines the latest nutrition research with healthy cooking demonstrations and hands-on workshops.

Here are some practical tips for nutritious and delicious home-cooking from a recent Healthy Kitchens, Healthy Lives.

Make plants the main attraction

A substantial amount of research shows that people who eat a plant-based diet — mainly fruits, vegetables, whole grains, and legumes — live longer and enjoy better health than people whose diets consist mainly of animal-based foods like meat.

Many cultures developed their cuisines around plant foods out of necessity. Traditionally, animal protein was expensive, so limited quantities were available. Mediterranean, Latin American, and Asian cultures are known for pairing healthy plant foods with lean protein (fish, chicken) and monounsaturated fat (olive oils, nuts).

These diets can have substantial health benefits. For example, a Mediterranean-style diet has been found responsible for:

• longer life expectancy
• reduced heart disease
• relief from rheumatoid arthritis
•  lower rates of Parkinson's disease
•  lower rates of Alzheimer's disease

Here are three tips to get creative with your plant-based meals:

1. Follow the motto "If it grows together, it goes together." For example, try the Spanish sauce called romesco over grilled vegetables. It's made from roasted red peppers, olive oil, and nuts.
2. Make olive oil really shine by matching a bold olive oil, such as a Tuscan varietal, with other bold flavors, such as rosemary and pine nuts.
3. Complement a milder olive oil, such as a French varietal, with subtly flavored foods.

Eat locally

Locally grown foods may be fresher and have higher nutrient content. Since they spend less time being shipped and handled, they may look and taste better.

Spice it up

Despite the lack of research on their health benefits, spices, herbs, and aromatics (any plant, herb, or spice that adds lively scent to a beverage or food) make other plant foods mouth-watering treats. And they are definitely a healthier option than piling on the salt. Unlike salt, spices have not been linked to high blood pressure, heart disease, or stroke.

Here are four ways to ensure the quality and flavor of your spices:

1. Buy them in small quantities and in their whole form to ensure freshness.
2. Store them in a cool, dry space.
3. Grind them right before use.
4. Toast them dry in a hot skillet or stir-fry them in oil over medium-high heat (both for just 10-20 seconds).

Get excited about whole grains

Rich in fiber, vitamin E, and magnesium, whole grains (such as whole-wheat bread or pasta, or brown rice) are far better nutritionally than refined grains (such as white bread or white rice). And they make you feel fuller longer. Because the starch inside of them is absorbed more slowly, they're less likely than refined grains to quickly be stored as fat. Regular consumption of whole grains also reduces the risk of:

• diabetes
• cancer
• heart disease
• stroke
• diet-related depression (usually associated with very low-carbohydrate diets)

Here are five ways to incorporate different types of whole grains into your diet:

1. Use whole-grain bread, pasta, and brown or wild rice.
2. Try grains from around the world such as teff, spelt, farro, kamut, and amaranth.
3. Blend whole grains with colorful vegetables, spices, and olive oil.
4. Eat whole-grain cold or hot cereals, adding fruit, low-fat milk, or nuts.
5. Season whole grains with sweet spices like nutmeg, allspice, cardamom, and masala spice.

Go a little nuts

In a large trial of men and women, eating nuts five times a week or more lowered diabetes risk by 27%. In another large study, women who ate nuts just about every day lowered their risk of heart disease by 32%.

However, since a one-ounce portion of nuts can pack 160 calories or more, eat them in moderation to help prevent weight gain. Two tasty suggestions: toasted pine nuts sprinkled over whole-grain pasta, or almonds on cereal.

Following the above advice will not only make your meals nutritious, but will also allow you to enjoy some of the most delicious food you've ever eaten.

Processed meat causes cancer, says WHO

Like your daily hot dog or bacon sandwich?

You may want to think again. The World Health Organization said Monday that eating processed meat such as sausages and ham causes cancer, while unprocessed red meat may also be carcinogenic.

The WHO's cancer research unit now classifies processed meat as "carcinogenic to humans" based on evidence from hundreds of studies, and linked it specifically to colon, or colorectal, cancer. The report outlined that simply eating 50 grams of processed meat each day -- the equivalent of two slices of ham -- can increase the risk of such cancer by 18%. However, the authors say the risks are relatively small to begin with. The organization defines processed meat as any type of meat that is salted, cured or smoked to enhance its flavor or preserve it. Processed meat generally contains pork or beef, but may also contain poultry.

The WHO now classifies processed meat in the same category as smoking and asbestos, based on its certainty of a link with cancer, but stressed that did not mean they were equally dangerous. Unprocessed red meat such as steak and lamb shanks is classified as "probably carcinogenic."

Balancing risks and benefits The WHO said the finding was important for public health since processed meat is so widely consumed. However, it said red meat still has "nutritional value." "These results are important in enabling governments and international regulatory agencies to conduct risk assessments, in order to balance the risks and benefits of eating red meat and processed meat and to provide the best possible dietary recommendations," said Christopher Wild, head of the WHO's cancer agency, in a statement. According to estimates cited by the WHO, about 34,000 cancer deaths per year worldwide can be attributed to diets that are high in processed meat. That's a small fraction of the 8.2 million deaths caused by cancer in 2012, according to the latest WHO data.

Meat industry cries foul Meat industry groups slammed the WHO report as biased and misleading. "They tortured the data to ensure a specific outcome," said Betsy Booren, vice president of scientific affairs at the North American Meat Institute. The National Cattlemen's Beef Association said the scientists who issued the report were split on their decision to make an explicit link between red meat with cancer. "As a registered dietitian and mother, my advice hasn't changed," said Shalene McNeill, an executive director at the National Cattlemen's Beef Association. "To improve all aspects of your health, eat a balanced diet, which includes lean meats like beef, maintain a healthy weight, be physically active and, please don't smoke."

Scientists in Oregon develop bacon-flavored seaweed

Source: The Associated Press

What grows quickly, is packed with protein, has twice the nutritional value of kale and tastes like bacon?

seaweed

The answer, according to scientists at Oregon State University, is a new strain of seaweed they recently patented.

Dulse is a form of edible seaweed that grows wild along the Pacific and Atlantic coastlines. It’s harvested and commonly used by people in dried form as a cooking ingredient or nutritional supplement.

But OSU researchers say the variety they’ve developed can be farmed and eaten fresh, with the potential for a new industry for Oregon.

Scientists have been trying to develop a new strain of the seaweed for more than 15 years. Their original goal was to create a super food for commercially grown abalone, a mollusk prized in Asia.

The strain of dulse they came up with, which looks like translucent red lettuce, is a great source of minerals, vitamins and antioxidants, not to mention protein. The abalone grew exceedingly quickly when fed the dulse and an abalone operation in Hawaii is now using the seaweed on a commercial scale.

But after a product development team at OSU’s Food Innovation Center created new foods with the dulse, researchers began to think humans might benefit a lot more.

Among the most promising foods created were a dulse-based rice cracker and salad dressing. And bacon-tasting strips, which are fried like regular bacon to bring out the flavor.

The research team received a grant from the Oregon Department of Agriculture to explore dulse as a “specialty crop” — the first time seaweed had made the list, officials said. The team brought on a culinary research chef to further refine recipes and products.

Several Portland-area chefs are now testing the sea “vegetable” in its raw or cooked form. And MBA students at OSU are preparing a marketing plan for a new line of dulse-based specialty foods and exploring the potential for a new aquaculture industry.

There are no commercial operations that grow dulse for human consumption in the U.S. and chefs say fresh, high-quality seaweed is hard to come by.

“The dulse grows using a water recirculation system,” said OSU researcher Chris Langdon, who developed the strain. “Theoretically, you could create an industry in eastern Oregon almost as easily as you could along the coast with a bit of supplementation. You just need a modest amount of seawater and some sunshine.”

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