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Nutrition

Protein-rich breakfast boosts satiety and concentration

A rotein-rich breakfast with skyr (a sour-milk product) and oats increased satiety and concentration in the participants, but it did not reduce the overall energy intake compared to skipping breakfast or eating a carbohydrate-rich breakfast.

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A new Danish study has explored the link between diet and cognitive function, and the results reveal that a protein-rich breakfast can increase satiety and improve concentration. This is important knowledge in a society with increasing obesity rates and lifestyle-related diseases, says researcher.

“Breakfast is the most important meal of the day.” This is a well-worn platitude that has never had much basis in scientific evidence.

But a new Danish study has explored how different types of breakfast affect satiety and concentration and it has added new fuel to the old cliché.

The study followed 30 obese women aged 18 to 30 for three days, during which the women consumed a protein-rich breakfast, a carbohydrate-rich breakfast or no breakfast at all. The women’s sense of satiety, hormone levels and energy intake were measured at lunchtime. Their total daily energy intake was measured as well.

The participants also had to complete a cognitive concentration test during the study.

“We found that a protein-rich breakfast with skyr (a sour-milk product) and oats increased satiety and concentration in the participants, but it did not reduce the overall energy intake compared to skipping breakfast or eating a carbohydrate-rich breakfast,” says Mette Hansen, associate professor and PhD at the Department of Public Health, and one of the authors of the study.

Possible strategy to combat obesity?

The number of overweight people is increasing both in Denmark and across the globe. Obesity is often accompanied by lifestyle-related diseases such as type 2 diabetes.

Previous studies have shown that people who eat breakfast have a lower BMI than people who do not eat breakfast, and protein-rich foods have generally been shown to have an increased satiety effect compared to carbohydrate-rich and high-fat foods with the same calorie content.

The idea was therefore to test whether a protein-rich breakfast could be a good strategy to achieving greater satiety during the day and thus reducing daily calorie intake.

However, the solution is not that simple, says Mette Hansen:

“The results confirm that protein-rich meals increase a sense of satiety, which is positive with regard to preventing weight gain. However, the results also suggest that for this nutritional strategy to be effective, it’s not enough to just eat a protein-rich breakfast.”

Intriguing difference

The potential of replacing a carbohydrate-rich diet with a protein-rich diet can clearly be seen in the satiating effects measured in the study.

Several of the subjects had difficulty consuming the entire protein-rich breakfast consisting of skyr and oats.

“It’s intriguing that there can be such a big difference in the satiety effect of two different meals with the same calorie content. Had the women in the project been allowed to choose the size of the meal themselves, it’s likely that they’d have consumed more food and thereby more calories on the day

they were served bread and jam than on the day they were given skyr and oats,” explains Mette Hansen.

Further research needed

According to the researcher, although the study has provided important insights, it also has its limitations because only overweight young women participated in the study. The study is also based on relatively short-term observations, leaving open the question of how long-term dietary changes can affect health and weight.

Mette Hansen therefore points out that the study underlines the need for further research to understand how different types of food affect health over time.

“We already have new data incoming from a trial where participants received either a high-protein breakfast or a low-protein breakfast. The objective was to study how the different types of breakfast affect body composition and other parameters such as microbiota and cholesterol levels,” says Mette Hansen.

According to Mette Hansen, the results of these studies may result in the development of more targeted nutritional recommendations in the future.

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Nutrition

Unite loved ones with a luscious dessert, Tart Cherry Unity Pie

By bringing some of the most popular pie flavors together, the Tart Cherry Unity Pie offers the familiar, distinct sweet-tart flavor of Montmorency tart cherries that pair well with pecans, apple and pumpkin pie spice for a sense of nostalgia representative of family, tradition and celebration.

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Celebration-worthy treats are perfect ways to cap off days spent with those you love, whether there’s a special occasion or you’re simply looking for creative ways to share more moments together. As a beloved staple in households for generations, pie provides a sweet, delicious way to bring family and friends to the table.

By bringing some of the most popular pie flavors together, the Tart Cherry Unity Pie offers the familiar, distinct sweet-tart flavor of Montmorency tart cherries that pair well with pecans, apple and pumpkin pie spice for a sense of nostalgia representative of family, tradition and celebration.

In this unique recipe, the bold and vibrant flavors of tart cherries take center stage, complemented by the subtle sweetness of apples and crunch of pecans. With their burst of brightness and acidity, tart cherries perfectly balance the other flavors to create a pie fit for any occasion.

U.S.-grown tart cherries are a particularly versatile ingredient that makes them an ideal partner for other beloved ingredients and flavors. In fact, as the demand for sour, less sweet food and beverages continues to gain momentum, they provide a multi-faceted, sweet-tart profile for favorite foods and drinks. While tart cherries are increasingly featured in a wide array of recipes, they remain a favorite ingredient in confectionary items and baked goods like pies.

Slow down your fast-paced world and savor a slice of this timeless dessert alongside loved ones for a moment of respite. With its sweet and tangy filling, flaky crust and tart cherry topping, you can indulge in life’s simple pleasures for a sense of coziness and comfort.

Visit ChooseCherries.com to find more celebration-worthy tart cherry desserts.

Tart Cherry Unity Pie
Recipe courtesy of the U.S. Tart Cherry Industry
Prep time: 20 minutes
Cook time: 55 minutes
Servings: 8

Pie:
1 pie crust (9 inches)
2 cups canned tart cherry pie filling
2 cups canned apple pie filling
1 egg, beaten (for egg wash)

Streusel:
1/2 cup all-purpose flour
1/4 cup brown sugar
2 tablespoons granulated sugar
1/3 cup pecans, roughly chopped
1 pinch salt
4 tablespoons butter, melted

Pumpkin Spice Whipped Cream:
1 cup heavy cream
2 tablespoons powdered sugar
1/2 teaspoon pumpkin spice

Preheat oven to 400 F.

Fit pie crust to 9-inch pie dish. Crimp edges and use fork to poke holes in bottom. Place pie crust in freezer to chill.

In large bowl, combine tart cherry pie filling and apple pie filling. Set aside.

To make streusel: In bowl, use fork to mix flour, brown sugar, granulated sugar, pecans and salt. Pour butter over dry ingredients and mix until ingredients come together in clumps.

To assemble pie: Pour cherry-apple filling into prepared pie crust and sprinkle streusel on top. Brush beaten egg onto exposed pie crust edges.

Bake 25 minutes. At 10-minute mark, cover pie dish with foil to prevent crust from over-browning. After 25 minutes, lower oven temperature to 375 F and bake 30 minutes.

To make pumpkin spice whipped cream: In large bowl or bowl of stand mixer, add heavy cream, powdered sugar and pumpkin spice. Use hand mixer or beater attachment on stand mixer to beat on medium-high speed 3-5 minutes until stiff peaks form. Refrigerate whipped cream until ready to serve.

Let pie cool 2-3 hours then dollop pumpkin spice whipped cream on top, slice and serve.

Substitution: Storebought whipped cream topped with pumpkin spice can be used in place of homemade pumpkin spice whipped cream.

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Nutrition

Indulge taste buds with better-for-you snacks

Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day. Here are some recipes.

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The foundation of healthy eating may include nutritious breakfasts, lunches and dinners, but just as important are the snacks in-between meals. Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day.

According to an online survey conducted among 1,000 Americans ages 18 and older across the US by Wakefield Research on behalf of the American Pecan Promotion Board, people love snacks, and reach for them an average of three times a day.

However, where and when those snacks are eaten can vary from on the move to on the couch, from sunrise to after bedtime. Nearly a third (30%) of respondents are munching on snacks while in bed, calling it their favorite snacking spot. However, only 35% of their snack choices are considered healthy.

Fueling busy days can be easy with an option like pecans. According to the survey, 66% of snackers enjoy pecans on their own with 58% eating them as part of a trail mix. If you’re among the 50% who reach for a snack in the late afternoon, you can turn to nutritious, satisfying solutions to indulge afternoon cravings without the guilt. With pleasing crunch, comforting creaminess and a satisfying chew, pecans are the “no sacrifice” nut that can punch up your routine with both delicious taste and plant-based nutrition.

Just a handful of pecans – about 19 halves – provides a good source of fiber, thiamin and zinc and an excellent source of copper and manganese, a mineral that’s essential for metabolism and bone health. They also provide a mix of protein and good fats – 18 grams of unsaturated fat, including oleic acid, and only 2 grams of unsaturated fat – to help keep you full and energized throughout the day.

As an added bonus, their versatility and easy-to-pair profile makes them a perfect ingredient in recipes you can prepare in a cinch. For bite-sized treats that are packed with flavor and perfect for snack time, these Pecan Chickpea Cookie Dough Bites swap out flour and sugar in favor of blended pecans, chickpeas, vanilla extract, cinnamon and sea salt with dark chocolate chips folded in for a sweet finishing touch.

Or you can simply toss warm pecans with olive oil and sea salt in this Roasted Pecans recipe for a grab-and-go snack that can be prepared in advance without worrying about spoiling. Another benefit of pecans: They can be stored in the refrigerator for up to 9 months or frozen up to 2 years, giving them a longer shelf life than many pantry favorites. Plus, they can be thawed and refrozen without losing flavor or texture.

To find more surprisingly delicious nutritional facts or recipe inspiration, visit EatPecans.com.

Pecan Chickpea Cookie Dough Bites
Recipe courtesy of Dawn Jackson Blatner, RDN, on behalf of the American Pecan Promotion Board
Prep time: 10 minutes
Servings: 24

1 cup raw pecan pieces
1 can (15 ounces) chickpeas, rinsed and drained
1 tablespoon vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon sea salt
1/2 cup dark chocolate chips

In blender or food processor, blend pecan pieces, chickpeas, vanilla extract, cinnamon and sea salt 3-5 minutes, scraping down sides occasionally, until smooth and creamy.

Fold in dark chocolate chips.

Form into 24 cookie dough balls. Eat as-is; no baking required.

Note: Store leftovers in airtight container in refrigerator 5 days or freeze up to 3 months.

Roasted Pecans
Recipe courtesy of the American Pecan Promotion Board
Prep time: 40 minutes
Cook time: 35 minutes
Servings: 8

2 1/4 cups raw pecan halves
2 teaspoons olive oil or pecan oil
1 teaspoon flaky sea salt

Preheat oven to 300 F.

Place pecans on baking sheet and bake 15 minutes.

In heat-proof bowl, toss warm pecans with olive oil and sea salt, crushing larger salt grains with fingers while sprinkling.

Return pecans to baking sheet in single layer and bake 20 minutes, or until slightly browned and dry. Remove from oven and cool on baking sheet.

Note: Store pecans in airtight container in refrigerator up to 9 months or freeze up to 2 years. Pecans can be thawed and frozen repeatedly without loss of flavor or texture.

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Nutrition

Protein to fuel everyday adventures in the kitchen and beyond

To ensure you’ve got the energy needed to take on that to-do list and enjoy your favorite activities, turn to familiar ingredients and recipes that pack the protein your body craves.

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Achieving your goals each day starts with your own health and well-being, both physically and mentally. To ensure you’ve got the energy needed to take on that to-do list and enjoy your favorite activities, turn to familiar ingredients and recipes that pack the protein your body craves.

To help reach nutrition goals and fuel your everyday adventures, Chicken of the Sea Tuna and Salmon Packets can follow you anywhere you go and make healthy eating a delicious endeavor. Everything you love about your favorite tuna and salmon products now fits into your busy lifestyle and unique dietary needs – keto, paleo or Mediterranean.

They’re flavorful, convenient and fit seamlessly into your daily routine, making them a perfect solution no matter your mood, cravings or occasion. Whether you’re bringing tuna along as an afternoon snack or incorporating salmon into a tasty meal, the responsibly sourced protein allows you to eat healthy and live happy without compromise.

For example, you can rethink lunchtime routines with a colorful twist on the viral social media salmon rice bowl. Bring together the lively flavors of Everything Bagel-seasoned pink salmon with your favorite toppings like carrots, radishes, Sriracha mayo and more for a simple yet flavorful afternoon protein-packed pick-me-up.

Long days away from home can lead to meal complacency when you walk through the door. However, keeping high-quality, responsibly sourced protein options on hand can help you avoid takeout cravings and a desire to leave the cooking to someone else. It doesn’t get much easier than these Lemon Garlic Tuna-Stuffed Roasted Mini Sweet Peppers for an appetizer or low-carb snack that takes just 20 minutes to prepare a handful of everyday ingredients.

When you find the right solutions for you, it’s time to stock the pantry. Try all the flavors Chicken of the Sea Wild Caught Tuna and Alaskan Pink Salmon Packets offers, from creamy or citrus to spicy and beyond.

Visit chickenofthesea.com to find more nutritious recipe inspiration.

Everything Bagel Salmon Brown Rice Bowl
Total time: 10 minutes
Servings: 1

1 packet (2 1/2 ounces) Chicken of the Sea Wild Caught Alaskan Pink Salmon with Everything Bagel Seasoning
1 cup cooked brown rice
roasted nori seaweed sheets or pieces, crushed
1 small avocado, sliced
2 tablespoons shredded carrots
2 tablespoons shredded radishes
2 tablespoons minced cilantro
2 teaspoons furikaki seasoning (Japanese rice seasoning)
2 tablespoons Sriracha mayo

In bowl, top cooked brown rice with crushed seaweed sheets.

Add sliced avocado and top with salmon.

Add carrots, radishes and cilantro.

Sprinkle with furikaki seasoning and drizzle with Sriracha mayo.

Lemon Garlic Tuna-Stuffed Roasted Mini Sweet Peppers 
Total time: 20 minutes
Servings: 2-3

1 packet (2 1/2 ounces) Chicken of the Sea Wild Caught Light Tuna Lightly Seasoned by McCormick, Lemon Garlic
3 mini sweet peppers, halved, seeds removed
2 tablespoons olive oil
1/4 cup shredded cheddar cheese
1/2 cup sliced green onions
fresh cracked black pepper, to taste

Preheat oven to 400 F. Lay parchment or foil over baking pan.

Place halved mini sweet peppers on prepared baking pan and lightly brush both sides of peppers with oil.

Divide lemon garlic tuna evenly between six mini pepper halves.

Top with cheese and bake 8-10 minutes, or until peppers are tender and cheese is melted.

Allow to cool and top with sliced green onions and fresh cracked black pepper, to taste.

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