Connect with us

Nutrition

Add powerful pairings to your plate

These recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Published

on

Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses

Prep time: 45 minutes, plus 2 hours marinate time

Cook time: 75 minutes

Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

            1 1/3    cups water

            1/3       cup dried red lentils

            1          tablespoon olive oil

            1          tablespoon tahini

            1          tablespoon lemon juice

            1/2       teaspoon minced garlic

            1/2       teaspoon cumin

            1/4       teaspoon salt

            1/4       teaspoon black pepper

            12        ounces pork loin roast, trimmed of fat

            4          tablespoons olive oil, divided

            2          teaspoons minced garlic

            1          teaspoon lemon zest

            1          teaspoon ground cumin

            1          teaspoon salt

            1/2       teaspoon black pepper

            1          sweet onion, chopped

            3          cups no-salt-added chicken stock

            3/4       cup whole-grain sorghum, rinsed and drained

            1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels

            1 1/2    cups halved cherry tomatoes

            1          cup arugula

            1          cup chopped cucumber

            2/3       cup crumbled feta cheese

            1/2       cup kalamata olives

To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.

Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.

In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.

Preheat oven to 400 F.

Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.

Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.

To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses

Prep time: 20 minutes

Cook time: 60 minutes

Servings: 6 (1 1/4 cup each)

            1 1/2    tablespoons olive oil

            1          onion, chopped

            3/4       cup sliced carrots

            3/4       cup sliced celery

                        salt, to taste

                        pepper, to taste

            1 1/2    teaspoons minced garlic

            6          cups no-salt-added chicken stock

            1 1/4    cups green split peas

            1          small ham bone

            2/3       cup chopped ham

            2/3       cup pearled sorghum

            4          sprigs thyme

            2          bay leaves

            1 1/2    tablespoons Worcestershire sauce

                        chopped fresh thyme (optional)

                        cracked black pepper (optional)

In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.

Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.

Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses

Prep time: 25 minutes

Cook time: 70 minutes

Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

            2          cups vegetable broth

            2          cups water

            1          cup whole-grain sorghum

            2          tablespoons olive oil

            1          tablespoon minced garlic

            1          tablespoon minced fresh parsley

            1 1/2    teaspoons lemon zest

            1/2       teaspoon salt

            1/2       teaspoon pepper

            1          pork tenderloin (16 ounces), trimmed of fat

            1          medium sweet potato, peeled and cut into 1/2-inch pieces

            1          cup kidney beans, rinsed and drained

            1/2       cup dried cranberries

            1/2       cup pecan halves

Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.

In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.

Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.

Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.

Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

Zest Magazine accepts contributions promoting everything about living the good life (and how to make this so). C'mon, give us a yell.

Nutrition

Food safety when eating outdoors

Published

on

Photo by Quaritsch Photography from Unsplash.com

It may already be September, but summer is far from over! There’s still plenty of warm and sunny days perfect for picnics and barbecues. Unfortunately, this time of year is also a favorite for foodborne bacteria that cause foodborne illness (also known as food poisoning), which multiply faster at temperatures between 40°F and 140°F. 

Follow the tips below to keep your food safe when eating outdoors.

Before your picnic or barbecue

  • Defrost meat, poultry, and seafood in the refrigerator. If you thaw by submerging sealed packages in cold water or defrost in the microwave, the food should be cooked immediately afterward.
  • Never reuse marinade that touched raw foods unless you boil it first. Instead, you can set some of the marinade aside before marinating food to use for sauce later.
  • Marinate foods in the fridge, not the countertop.
  • Wash all produce before eating, even if you plan to peel it. The knife you use to peel it can spread bacteria into the part you eat. Fruits and vegetables that are pre-cut or peeled should be refrigerated or kept on ice to maintain quality and safety.
  • If your picnic site doesn’t offer clean water access, bring water and soap or pack moist disposable towelettes for cleaning surfaces and hands.
  • Don’t forget to pack a food thermometer!

Packing coolers

  • Place food from the refrigerator directly into an insulated cooler immediately before leaving home.
  • Use ice or ice packs to keep your cooler at 40 °F or below.
  • Pack raw meat, poultry, and seafood in a separate cooler, or wrap it securely and store at the bottom of the cooler where the juices can’t drip onto other foods. Place beverages in a separate cooler; this will offer easy drink access while keeping perishable food coolers closed.
  • Minimize the time coolers are held in the trunk of the car, as the trunk can get very hot. Bacteria can multiply rapidly at high temperatures. Once at the picnic site, keep food in coolers until serving time (out of direct sun) and avoid opening the lids often.

Grilling

  • Have clean utensils and platters available. Cook meat, poultry, and seafood to the right temperatures ─ use a food thermometer to be sure (see FDA’s Safe Minimum Cooking Temperatures Chart). Keep cooked meats hot at 140 °F or warmer until serving time — set them to the side of the grill rack to keep them hot.
  • When removing foods from the grill, place them on a clean platter. Never use the same platter and utensils for cooked food that you used for raw meat, poultry, or seafood.

Time and temperature 

Don’t let hot or cold food sit in the “Danger Zone” (between 40 °F and 140 °F) for more than 2 hours – or 1 hour if the outdoor temperature is above 90 °F. If they do, throw them away.

Continue Reading

NewsMakers

Skipping breakfast may increase chance of kids and teens developing psychosocial health problems

It is not only important to eat breakfast, but it’s also important where young people eat breakfast and what they eat.

Published

on

Photo by Leti Kugler from Unsplash.com

Young people who eat healthy breakfasts at home have better psychosocial health, shows a recent study in Frontiers in Nutrition. While previous research has reported the important role of a nutritious breakfast, this is the first study to look at the reported effects of whether kids eat breakfast, as well as where and what they eat. These results provide valuable insights and recommendations for parents and their children.

“Our results suggest that it is not only important to eat breakfast, but it’s also important where young people eat breakfast and what they eat,” said first author Dr. José Francisco López-Gil of the University of Castilla-La Mancha in Cuenca, Spain. “Skipping breakfast or eating breakfast away from home is associated with increased likelihood of psychosocial behavioral problems in children and adolescents. Similarly, consumption of certain foods/drinks are associated with higher (eg, processed meat) or lower (eg, dairies, cereals) odds of psychosocial behavioral problems.”

Breakfast matters

In this study, López-Gil and his collaborators analyzed data from the 2017 Spanish National Health Survey. This survey included questionnaires both about breakfast habits as well as children’s psychosocial health, which included characteristics such as self-esteem, mood, and anxiety. The questionnaires were completed by the children’s parents, or guardians, and the results included a total of 3,772 Spanish residents between the ages of four and 14.

Among the most important results, López-Gil and the team found that eating breakfast away from home was nearly as detrimental as skipping the meal entirely. The authors suggest that this may be because meals away from home are frequently less nutritious than those prepared at home.

The results also showed that coffee, milk, tea, chocolate, cocoa, yogurt, bread, toast, cereals, and pastries were all associated with lower chances of behavioral problems. Surprisingly, eggs, cheese, and ham were linked with higher risks of such issues.

Beyond nutrition

Although this study is limited to Spain, these findings are consistent with research performed elsewhere. The availability of nutritious breakfasts at schools would likely influence the results in some locations.

But other factors, such as the social and family support that young people can receive during breakfast at home, may also play a role in the observed benefits. The authors emphasize the need for further studies to understand the cause-and-effect relationships behind their observations, but they still suggest the usefulness of these results.

“The fact that eating breakfast away from home is associated with greater psychosocial health problems is a novel aspect of our study,” said López-Gil. “Our findings reinforce the need to promote not only breakfast as part of a healthy lifestyle routine, but also that it should be eaten at home. Also, to prevent psychosocial health problems, a breakfast that includes dairy and/or cereals, and minimizes certain animal foods high in saturated fat/cholesterol, could help to decrease psychosocial health problems in young people.”

Continue Reading

Nutrition

It doesn’t matter much which fiber you choose – just get more fiber

The benefit of dietary fiber isn’t just the easier pooping that advertisers tout. Fermentable fiber — dietary carbohydrates that the human gut cannot process on its own but some bacteria can digest — is also an essential source of nutrients that your gut microbes need to stay healthy.

Published

on

Photo by Nadine Primeau from Unsplash.com

That huge array of dietary fiber supplements in the drugstore or grocery aisle can be overwhelming to a consumer. They make all sorts of health claims too, not being subject to FDA review and approval. So how do you know which supplement works and would be best for you?

A rigorous examination of the gut microbes of study participants who were fed three different kinds of supplements in different sequences concludes that people who had been eating the least amount of fiber before the study showed the greatest benefit from supplements, regardless of which ones they consumed.

“The people who responded the best had been eating the least fiber to start with,” said study leader Lawrence David, an associate professor of molecular genetics and microbiology at Duke University.

The benefit of dietary fiber isn’t just the easier pooping that advertisers tout. Fermentable fiber — dietary carbohydrates that the human gut cannot process on its own but some bacteria can digest — is also an essential source of nutrients that your gut microbes need to stay healthy.

“We’ve evolved to depend on nutrients that our microbiomes produce for us,” said Zack Holmes, former PhD student in the David lab and co-author on two new papers about fiber. “But with recent shifts in diet away from fiber-rich foods, we’ve stopped feeding our microbes what they need.”

When your gut bugs are happily munching on a high-fiber diet, they produce more of the short-chain fatty acids that protect you from diseases of the gut, colorectal cancers and even obesity. And in particular, they produce more of a fatty acid called butyrate, which is fuel for your intestinal cells themselves. Butyrate has been shown to improve the gut’s resistance to pathogens, lower inflammation and create happier, healthier cells lining the host’s intestines.

Given the variety of supplements available, David’s research team wanted to know whether it may be necessary to ‘personalize’ fiber supplements to different people, since different fermentable fibers have been shown to have different effects on short-chain fatty acid production from one individual to the next.

“We didn’t see a lot of difference between the fiber supplements we tested. Rather, they looked interchangeable,” David said during a tour of his sparkling new lab in the MSRB III building, which includes a special “science toilet” for collecting samples and an array of eight “artificial gut” fermenters for growing happy gut microbes outside a body.

“Regardless of which of the test supplements you pick, it seems your microbiome will thank you with more butyrate,” David said.

The average American adult only consumes 20 to 40 percent of the daily recommended amount of fiber, which is believed to be a root cause behind a lot of our common health maladies, including obesity, cardiovascular disease, digestive disorders and colon cancer. Instead of having to go totally vegetarian or consume pounds of kale daily, convenient fiber supplements have been created that can increase the production of short-chain fatty acids.

The Duke experiments tested three main kinds of fermentable fiber supplements: inulin, dextrin (Benefiber), and galactooligosaccharides (GOS) marketed as Bimuno. The 28 participants were separated into groups and given each of the three supplements for one week in different orders, with a week off between supplements to allow participants’ guts to return to a baseline state. 

Participants who had been consuming the most fiber beforehand showed the least change in their microbiomes, and the type of supplement really didn’t matter, probably because they were already hosting a more optimal population of gut bugs, David said.

Conversely, participants who had been consuming the least fiber saw the greatest increase in butyrate with the supplements, regardless of which one was being consumed.

In a second study the David lab performed with support from the U.S. Office of Naval Research, they found that gut microbes responded to a new addition of fiber within a day, dramatically altering the populations of bugs present in the gut and changing which of their genes they were using to digest food.

Using their artificial gut fermenters, the researchers found the gut microbes were primed by the first dose to consume fiber, and digested it quickly on the second dose.

“These findings are encouraging,” said graduate student Jeffrey Letourneau, lead author of the second study. “If you’re a low fiber consumer, it’s probably not worth it to stress so much about which kind of fiber to add. It’s just important that you find something that works for you in a sustainable way.”

“It doesn’t need to be a supplement either,” Holmes added. “It can just be a fiber-rich food. Folks who were already eating a lot of fiber, which comes from plants like beans, leafy greens, and citrus, already had very healthy microbiomes.”

“Microbiota Responses to Different Prebiotics Are Conserved Within Individuals and Associated with Habitual Fiber Intake” by Zachary Holmes, Max Villa, Heather Durand, Sharon Jiang, Eric Dallow, Brianna Petrone, Justin Silverman, Pao-Hwa Lin, and Lawrence David appeared in Microbiome.

“Ecological Memory of Prior Nutrient Exposure in the Human Gut Microbiome” by Jeffrey Letourneau, Zachary Holmes, Eric Dallow, Heather Durand, Sharon Jiang, Verónica Carrion, Savita Gupta, Adam Mincey, Michael Muehlbauer, and James Bain, Lawrence David appeared in ISME Journal.

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.