Author: Marie Oser

Photo Credit: Joseph A. Garcia

Myanmar, formerly known as Burma is an exotic land of temples, pagodas and colorful festivals bordered on all sides by Thailand, Laos, China, India and Bangladesh. The countries of Southeast Asia maintain distinct identities, however the cuisines share many staple ingredients and cooking methods.

What makes the cuisine of Burma so interesting is how it has taken the influence of its neighbors – Thailand, India, and China – and created a distinct character.  Chinese and Indian eateries predominate and the cuisine tends to fall somewhere between Chinese and Thai and is often described as a bit richer than Chinese and somewhat less spicy than Thai food.

Traditional cookbooks call for preparing Southeast Asian dishes with a variety of complex ingredients, however our tasty Burmese Curry is simple to prepare. Diced potatoes and lite coconut milk give body to this velvet textured curry.

Common herbs and spices and wholesome alternatives make it possible for the health conscious cook to prepare a Burmese style dish with a healthier bottom line that maintains the character of the traditional dish.

Serve this delicious curry with fragrant Jasmine or Basmati rice.

Fragrant Burmese Curry

8 Servings

1 1/2 teaspoons olive oil
1/4 teaspoon crushed red pepper
1 Tablespoon minced garlic
1 1/2 Tablespoons fresh grated gingerroot
1 large shallot, minced (about 1/3 cup)
1 large red onion, chopped
1/3 cup chopped red pepper
3 cups diced potatoes, peeled
2 (6 ounce packages) Soy ‘chicken strips’ or seitan
1 (15-ounce can) garbanzo beans
1 medium tomato, diced
1/2 teaspoon turmeric,
1 teaspoon ground ginger
2 cinnamon sticks
1/2 cup vegetarian broth
1 (14-ounce can) lite coconut milk
1 Tablespoon tamari

Heat oil, crushed pepper and minced garlic over medium high heat in an electric skillet or Dutch oven, for 1 minute.  Add gingerroot, shallot, onion and peppers. Saute for 3 minutes and add potatoes. Cook for 8 minutes or until potatoes begin to soften, stirring frequently. Add soy ‘chicken’ or seitan to the pan along with garbanzo beans, diced tomato, turmeric, ground ginger and cinnamon sticks. Cook mixture for 8 minutes, stirring often. Reduce heat to low.  Add broth, coconut milk and tamari. Simmer curry for 10 minutes, stirring occasionally.

Fragrant Burmese Curry

Nutrition Analysis per serving: 2 cups

Protein 20g, Carbohydrate 22g, Fiber 5g, Fat 6g,
Cholesterol 0mg, Calcium 40mg. Sodium 438 mg.

Calories 24

Notes on Ingredients

Tamari- Tamari is a wheat-free and naturally processed soy sauce with a richer and more mellow flavor. Available at health food stores, Asian markets, and many supermarkets.

Soy ‘Chicken’ style strips – Wholesome alternative available in the cold case at health food stores and some supermarkets. Look for Yves Veggie Cuisine Meatless Chicken Strips, Light Life Smart Strips Chick’n Style

Seitan or Wheat Meat (Wheat Gluten) is available in traditional or seasoned varieties: vegetarian stir fry or chicken styles.  Look for White Wave Seitan in the cold case of health food stores and many supermarkets.

Gingerroot – Knobby root with a pungent aromatic ginger flavor that is peeled and grated before adding to the recipe

Turmeric – Earthy ground spice that adds the characteristic vibrant yellow color to curries.

Lite Coconut Milk – Lower in fat than traditional coconut milk and widely available in supermarkets and health food stores

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter: http://twitter.com/vegtv

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Avocados, a staple in Mexico and Central and South America, were considered an aphrodisiac by the Aztecs, who called the pear-shaped fruit ahuacate.  Avocados were first grown in the U.S. early in 20th century.

In the 1920s, farmers changed the name to avocado because ahuacate was difficult for Americans to pronounce. Worse yet, it is the Aztec word for testicle. As it turns out, the ancient Aztecs may have been onto something!

Few would argue that good health is essential for good sex. Food affects how we feel and function, and one of the best ways to build sexual health is through good nutrition.  

Avocados contain many nutrients considered essential to sexual health, such as vitamin E. Sometimes called the “sex vitamin,” Vitamin E is believed to promote the production of sex hormones, which support attraction, mood and desire. Avocados are also rich in vitamin B6 and potassium, which are essential for the production of sex hormones.

It’s true that avocados are high in fat, however most of the fat is monounsaturated like that found in olive oil, which can actually help lower blood cholesterol.¹ Avocados are a good source of potassium and folate, nutrients important to circulation and heart health and good circulation is essential for erectile health.

Avocados are also rich in phytonutrients including cholesterol-lowering beta-sitosterol² and the antioxidant glutathione.  Evidence suggests that beta-sitosterol may also help prevent certain cancers, including prostate cancer.³

The avocado is a fruit that is often thought of as a vegetable. It adds a creamy texture and rich green hue to dips, salads, and sandwiches.

The chunky avocado salsa, below, combines diced avocado with colorful tomatoes, red bell peppers, and chilies. Researchers have found that avocado enhances the absorption of phytonutrients in carotenoid-rich fruits and vegetables, such as bell peppers and tomatoes.⁴

Note: Individuals with a latex allergy should avoid avocados as they may experience a reaction (sometimes severe), caused by the similarity of allergens in avocados and natural latex.

 

Chunky avocado salsa

This delicious dip gets its zip from tasty and convenient Mexican stewed tomatoes and is lower in fat than traditional guacamole.

6 servings

• 2 cloves garlic, minced
• 3 medium scallions with 2” green, thinly sliced (1/2 cup)
• 1 stalk celery, chopped
• ½ cup diced red bell pepper
• ½ cup diced jicama
• 1 (or 2) serrano pepper, chopped (to taste)
• 1 ripe large Hass avocado, diced
• Juice of one lime
• 1 (14 ½ ounce can) Mexican stewed tomatoes, diced
• ½ cup fresh or frozen white corn
• ¼ cup chopped fresh cilantro
• Hot pepper sauce, to taste

In a medium bowl, combine garlic, scallions, celery, bell pepper, jicama,* chilies, avocado, and lime juice. Add tomatoes, corn, cilantroc and hot pepper sauce.  Serve immediately.

*Jicama is a round root vegetable with mild flavored, crunchy white flesh. Simply peel away the brown skin and dice.

Chunky avocado salsa

Nutrition analysis per serving: 1 cup
Calories = 85
Protein = 2g
Carbohydrate = 13g
Fiber = 4g
Total fat = 4g
Sat Fat = 0.5g
Cholesterol = 0mg
Calcium = 30mg
Sodium = 262mg

 

Marie Oser is a best-selling author, writer/producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv

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Sources:

1. Lopez Ledesma, R; Frati Munari, A C : Hernandez Dominguez, B C : Cervantes Montalvo, S : Hernandez Luna, M H : Juarez, C : Moran Lira, S (1996 Winter). Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch-Med-Res. 27 (4): 519–23.
2. Avocado Fruit is a Rich Source of Beta-Sitosterol Duester, Karen C.  J Am Dietetic Assoc (April 2001) 101 (4): 404-405
3. Von Holtz RL, et. al., beta-Sitosterol activates the sphingomyelin cycle and induces apoptosis in LNCaP human prostate cancer cells. Nutr Cancer 1998;32(1):8-12.
4. N. Z. Unlu, T. Bohn, S. K. Clinton, and S. J. Schwartz Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil
   J. Nutr., March 1, 2005; 135(3): 431 – 436.

Eating the right foods is essential for maintaining healthy eyes. Antioxidants have been credited with preventing illness and anti-aging protection from degenerative disease.

Foods rich in carotenoids, the antioxidant pigment that gives color to produce, have been shown to reduce the risk of macular degeneration, the leading cause of severe vision loss in people over age 60.¹ As a rule, fruits and vegetables with the most color have more antioxidants.

Studies show that a higher dietary intake of lutein and zeaxanthin, carotenoids that often appear together, is related to a reduced risk of cataracts and age-related eye conditions.²

According to the American Optometric Association, these antioxidants are of great benefit to eye health and can also improve vision in those already afflicted with these disorders. Lutein and zeaxanthin protect the retina from the harmful effects of the free radicals in UV light and greatly reduce the risk for cataracts and macular degeneration.³

According to Sarah Francis, assistant professor and nutrition specialist at Iowa State University, “Carotenoids are like sun block for the cells in your body.”  protect the retina from the harmful effects of the free radicals in UV light and greatly reduce the risk for cataracts and macular degeneration.

Eat these foods often to promote and protect healthy eyes

1. Dark green leafy vegetables such as, kale, spinach, collard, turnip and mustard greens are the best source of lutein and zeaxanthin. Leafy greens are also a rich source of vitamin C, which may prevent glaucoma.⁴
2. Carrots and yams are rich in eye healthy antioxidants and very high in beta-carotene, the pigment in bright orange fruits and vegetables and a precursor for vitamin A.  Vitamin A is critical to normal vision and plays a major role in preventing night blindness and maintaining a healthy cornea.
3. Broccoli is a member of the cruciferous family related to kale, cauliflower, Brussels sprouts, cabbage and collard greens.  Broccoli contains high levels of lutein, zeaxanthin and vitamin C.
   
4. Citrus fruits, strawberries and orange juice are rich in vitamin C as are tomatoes and red bell peppers, which also contain lutein and lycopene and also credited with supporting eye health.
5. Many fruits are rich in lutein and zeaxanthin apricots, peaches, mangoes, papayas, oranges, tangerines and melons, especially cantaloupe are among those with the most content.
6. Herbs and spices, such as curry and dill, parsley and watercress contain significant concentrations of lutein.  Unlike vitamins and minerals, the bioavailability of lutein is increased with cooking.⁵
7. Flax seeds and flax oil are rich in omega 3 fatty acids thought to reverse the effects of dry eye syndrome (DES)⁶
8. Garlic, sunflower seeds, Brazil nuts, black walnuts, oatmeal and brown rice contain selenium, a key mineral that helps to absorb antioxidants in the prevention of eye disease.
9. Garbanzo beans, kidney beans, oatmeal and whole wheat bread contain zinc, an important mineral that works with antioxidants to play a role in promoting overall eye health.
10. Wheat germ, soy and safflower oil are rich in vitamin E, as are pistachios, peanuts and particularly almonds. Associated with the prevention of cataracts high levels of vitamin E are found in green leafy vegetables and fortified cereal.

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter: http://twitter.com/vegtv

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Sources:

1. Handelman GJ, Dratz EA, Reay CC, van Kuijk JG: Carotenoids in the human macula and whole retina. Invest Ophthalmol Vis Sci 1988, 29:850-5.
2. Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett, WC, Hankinson, SE. A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr 1999 Oct; 70(4):517-24 1999.
3. Ribaya-Mercado, Judy D., Blumberg, Jeffrey B. Lutein and Zeaxanthin and Their Potential Roles in Disease Prevention J Am Coll Nutr 2004 23: 567S-587
4. Pasquale, Louis R. MD; Kang, Jae Hee ScD. Lifestyle, Nutrition and Glaucoma
   J. Glaucoma; 2009 18(6):423-428
5. Idit Amar,, Abraham Aserin, and, Nissim Garti. Solubilization Patterns of Lutein and Lutein Esters in Food Grade Nonionic Microemulsions. J Agricultural and Food Chemistry 2003 51 (16), 4775-4781
6. Miljanovic B, Trivedi K, Dana M, et al: Relation between dietary n-3 and n-6 fatty acids and clinically diagnosed dry eye syndrome in women. American Journal of Clinical Nutrition 2005;82:887-893.

Reducing cholesterol intake is a good idea for everyone, regardless of age or health.  But where do you start?  One easy place place to start, is something we all do … snack!

Choosing delicious, unprocessed whole foods that are rich in fiber, phytonutrients, and complex carbohydrates is not only heart-smart, it’s planet-smart.

Here are five tasty snacks that are nutrient-dense and will stave off hunger with zero cholesterol and fewer calories and fat.

 

Sunflower seeds

Those with a busy schedule should keep a bag of sunflower seeds handy to nosh on throughout the day. 

Sunflower seeds are an excellent source of vitamin E, an important ally in the prevention of cardiovascular disease. Vitamin E is an antioxidant that helps prevent blocked arteries, heart attack or stroke.

 

Nuts

Almonds, peanuts, walnuts … you name the nut, it will most likely be rich in protein, vitamins, and minerals as well as plant sterols, shown to stop or slow the absorption of cholesterol.¹ ²

Nuts contain heart-healthy monounsaturated fats, credited with reducing the risk of coronary heart disease (CHD).³

Looking for more vitamin E?  Try almonds. Loading up in antioxidants?  Go with walnuts.

Nuts are also high in calories, so it’s recommended that you limit yourself to one or two handfuls of raw or dry roasted nuts without added salt a day. Try this simple Tamari Almond recipe.

 

Soy nuts and edamame

While not as popular as its cousins, peanuts and almonds, soy nuts are another heart-healthy nibbler. Often found in trail mixes, they’re also delicious on their own.

Both soy nuts and edamame are forms of soybeans: Soy nuts are whole roasted soybeans and edamame are baby soybeans picked while green.

The Food and Drug Administration recommends 25 grams of soy protein a day to reduce the risk of heart disease as part of a diet low in saturated fat. Edamame and soy nuts each contain a whopping 11 grams of soy protein per ounce.

For a tasty trail mix, combine soy nuts with dried fruit, sunflower seeds, dairy-free chocolate chips, and crystallized ginger.

Edamame (shelled or in the pod) are ready to eat in minutes. Simply boil 3 minutes, drain, and sprinkle lightly with sea salt.  Here are a few soy snack options to look for at the store.

 

Hummus and veggies

Hummus is a smooth, mild dip made with garbanzo beans that is perfect with crunchy raw veggies such as baby carrots, broccoli, red bell pepper, and cauliflower.  Diets high in fiber help prevent heart disease, so it makes sense to include fiber-rich foods, such as legumes and raw vegetables as often as you can.

Research has shown that garbanzo beans in the diet can significantly lower both total and LDL “bad” cholesterol.⁴ For those inclined, Hummus is also incredibly easy to make yourself.

 

Frozen red grapes

Craving a sweet snack?  Give frozen grapes a try.  Frozen grapes are naturally sweet, cool and refreshing snacks that will remind you of a bite-sized grape Popsicles.

Simply rinse grapes, place in a freezer bag, and freeze for at least an hour. 

Research has shown that compounds in grapes can protect your arteries and prevent harmful clotting.⁵ Choose dark grapes; they contain heart-healthy compounds that are concentrated in the skin.

 

Marie Oser is a best-selling author, writer/producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv

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Sources:

1. Ostund RE. Phytosterols, cholesterol absorption and healthy diets. Lipids. 2007
2. Pinedo S, Vissers M et al. Plasma levels of plant sterols and risk of coronary artery disease: the prospective EPIC-Norfolk Population Study. Journal of Lipid Research, Vol. 48, 139-144, January 2007.
3. Kris-Etherton, PM for the AHA Nutrition Committee. AHA Science Advisory: Monounsaturated Fatty Acids and Risk of Cardiovascular Disease. Circulation, September 14, 1999.
4. Pittaway JK, Ahuja KD, Cehun M, Chronopoulos A, Robertson IK, Nestel PJ, Ball MJ. Dietary Supplementation with Chickpeas for at Least 5 Weeks Results in Small but Significant Reductions in Serum Total and Low-Density Lipoprotein Cholesterols in Adult Women and Men. Ann Nutr Metab. 2006 Dec 21;50(6):512-518
5. Zern, Tosca L., Wood, Richard J., Greene, Christine, West, Kristy L., Liu, Yanzhu, Aggarwal, Dimple, Shachter, Neil S., Fernandez, Maria Luz. Grape Polyphenols Exert a Cardioprotective Effect in Pre- and Postmenopausal Women by Lowering Plasma Lipids and Reducing Oxidative Stress J. Nutr. 2005 135: 1911-1917

Winter squash is actually grown from late summer through December and has a satisfying flavor, luscious texture and extensive shelf life. For locavores, who support sustainable agriculture by eating seasonal foods grown within a 100-mile radius, this versatile vegetable has a lot to offer.

Acorn squash is prized for its sweet golden flesh and unique ribbed shell, which makes attractive scalloped bowls when halved and a handy case for savory stuffing.

Acorn squash is a very good source of fiber, vitamin C, vitamin B6, as well as manganese, thiamin and potassium. One cup of cooked acorn squash has 115 calories 9 grams of fiber and 895 mg of potassium.

Potassium is an essential mineral that is integral to the functioning of all living cells. Important to maintaining electrolyte balance and the proper function of the muscles, brain and nervous system, adequate intake of potassium also helps to reduce the risk of hypertension and stroke. ¹

A medium banana or a cup of cubed melon contains about 500 mg of potassium and with almost 900 mg of this all-important mineral this nut-shaped squash is a veritable ‘rock star.’

Acorn squash is also an excellent source of vitamin A, in the form of beta-carotene, an antioxidant with many health benefits.  Studies have shown that the anti-inflammatory properties associated with beta-carotene may help reduce the severity of conditions such as osteoarthritis, rheumatoid arthritis and asthma, all of which involve inflammation. ^{2 3}

Acorn squash is a good source of folate, a water-soluble B vitamin that occurs naturally in food, (folic acid is the synthetic form found in supplements.) Folate may help prevent certain birth defects⁴ and has been shown to help protect colon cells from the effects of cancer-causing chemicals. Diets high in folate are associated with a significantly reduced risk of colon cancer.^{5 6}

Acorn Squash is nutrient dense and certainly full of health benefits but its also really delicious.

Choose firm, smooth-skinned dark green acorn squash with some yellow-orange coloring that feels heavy for its size. Acorn squash is easy to prepare.  Simply cut in half, scoop out the seeds bake for an hour face down in a shallow baking pan in an inch of water.

Acorn squash with cranberry stuffing is a delightful dish with an elegant presentation. The moist and flavorful cranberry-studded filling comes together quickly while the squash bakes and offers complimentary texture and color to a dish lovely enough for a dinner party.

Marie Oser is a best-selling author, writer/producer and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv.

Acorn squash with cranberry stuffing

From More Soy Cooking, John Wiley & Sons, Inc., © Marie Oser 2000

Makes 4 servings

• 2 medium acorn squash
• 1 1/2 teaspoons olive oil
• 1/8 teaspoon crushed red pepper
• 4 cloves garlic, minced
• 1/2 cup sliced scallions
• 1 cup coarsely chopped carrots
• 1 8-ounce package soy ground beef alternative
• 1 medium Granny Smith apple, peeled and diced
• 3 tablespoons lime juice
• 1 cup dried cranberries
• 1/4 cup Mirin (Japanese rice wine or you can use sherry)
• Paprika for garnish

Preheat oven to 375°. Cut squash in half crosswise. Scoop out seeds and place cut-side down in 9″ by 13″ baking pan in one” of water. Bake for one hour. Discard water and place squash in pan, cut-side up, and set aside.

In a 10″ frying pan, heat oil and crushed pepper over medium-high heat. Add garlic, scallions, and carrots. Cook for 3 minutes, add soy alternative, and cook 5 minutes, stirring frequently.

Drizzle diced apple with lime juice and add to the pan with cranberries and Mirin. Lower heat and simmer for 5 minutes.

Divide the filing among the four squash halves. Sprinkle with paprika. Cover with foil and bake 15 minutes or until heated through.

Serve with whole-berry cranberry sauce.

Acorn squash with cranberry stuffing:
Nutrition analysis per serving — One half squash with stuffing
Calories 302, protein 15g, carbohyrates 57g, fiber 10g, fat 2g, cholesterol 0.0mg, calcium 102mg, sodium 32mg.

Sources:

1. A. Ascherio, E. B. Rimm, M. A. Hernán, E. L. Giovannucci, I. Kawachi, M. J. Stampfer, and W. C. Willett Intake of Potassium, Magnesium, Calcium, and Fiber and Risk of Stroke Among US Men Circulation 98: 1198-1204
2. Knekt P, Heliövaara M, Aho K, Alfthan G, Marniemi J, Aromaa A. Serum selenium, serum alpha-tocopherol, and the risk of rheumatoid arthritis. Epidemiology. 2000 Jul;11(4):402-5.
3. Patel S, Murray CS, Woodcock A, Simpson A, Custovic A
   Dietary antioxidant intake, allergic sensitization and allergic diseases in young children. Journal of Asthma; Allergy 2009 Oct 1.
4. Bower C, Stanley FJ, Nicol DJ. Maternal folate status and the risk for neural tube defects. The role of dietary folate. Ann N Y Acad Sci 1993;678:146-55 1993.
5. Terry P, Jain M, Miller AB et al. Dietary intake of folic acid and colorectal cancer risk in a cohort of women. Int J Cancer 2002 Feb 20;97(6):864-7 2002.
6. Mason JB, Levesque T. Folate: effects on carcinogenesis and the potential for cancer chemoprevention. Oncology (Huntingt) 1996;10(11): 1727-1743 1996.

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In recent years, many diet books have blamed plant foods, which are high in carbohydrates for the obesity crisis. But health care professionals have advised against low-carbohydrate diets for a long time.

A low-carb diet tends to be heavy in animal products — this requires the production of an extra ton and a half of greenhouse gases compared to a plant-based diet.¹ A diet rich in whole grains, vegetables, fruit, and legumes is both environmentally responsible and can help maintain a healthy weight.

Low-carb diet linked to obesity

A recent study in the Journal of the American Dietetic Association found that consuming a low-carbohydrate diet (less than 47 percent of calories from carbohydrates) is associated with a greater likelihood of being overweight or obese.² This July 2009 study found that the lowest risk may be in consuming a diet with 47 to 64 percent of calories from carbohydrates. This was not the first study with these findings.

According to a Northwestern University study, the thinnest people on Earth are those who eat the most carbohydrates. The study of more than 4,000 men and women 40 to 59 years of age from the U.S, Great Britain, Japan, and China found that people who ate a high carbohydrate diet were much thinner than their high-protein, low-carbohydrate eating counterparts.³

If Atkins diet enthusiasts think that is a stunning conclusion, the researchers also found that people who eat the most protein are actually the heaviest.

Even more notable, the more animal protein consumed, the higher the person’s weight and the greater risk to his or her health. According to study leader Linda Van Horn: “Without exception, a high-complex-carbohydrate, high-vegetable-protein diet is associated with low body mass. High-protein diets were associated with higher body weight.”

Research published in the Journal of the American Medical Association affirmed that a low-fat, high-carbohydrate diet does not cause weight gain. Researchers found that women following a diet low in fat and high in fruits, vegetables, and grains actually lost weight. The study, the Women’s Health Initiative Dietary Modification Trial, followed close to 50,000 post-menopausal women for more than 7 years.⁴

Eat complex carbs for good health

There are two classes of carbohydrates, simple and complex. Refined grains produce unnatural and inferior products and have been robbed of important vitamins, minerals and fiber. Whole grains are generally brown or tan and refined products are universally white as in white bread, white rice, white sugar and white flour. Products such as these contain simple carbohydrates and should be avoided.

Carbohydrates are an important part of a healthy diet, however one should always choose whole grain foods, which contain complex carbohydrates. Complex carbohydrates take longer to break down and the slow absorption of sugars provides the body with a steady supply of energy and also limits the amount of sugar that is converted into fat and stored.

Ounce for ounce, carbohydrates have fewer calories than either fat or alcohol, and eating carbs does not lead to weight gain, unless, as with any food group, they are eaten to excess.

Marie Oser is a best-selling author, writer/producer, and host of VegTV. Follow Marie on Twitter: http://twitter.com/vegtv

Sources:

1. Gidon Eshel and Pamela A. Martin, “Diet, Energy, and Global Warming,” Earth Interactions, vol. 10, no. 9 (April 2006), pp. 1–17.
2. Carbohydrate Intake and Overweight and Obesity among Healthy Adults 
Anwar T. Merchant, Hassanali Vatanparast, Shahzaib Barlas, Mahshid Dehghan, Syed Mahboob Ali Shah, Lawrence De Koning, Susan E. Steck
Journal of the American Dietetic Association – July 2009 (Vol. 109, Issue 7, Pages 1165-1172.)
3. Achieving dietary adherence Linda Van Horn.
Journal of the American Dietetic Association – April 2004 (Vol. 104, Issue 4, Page 515.)
4. Low-Fat Dietary Pattern and Weight Change Over 7 Years. The Women’s Health Initiative Dietary Modification Trial. JAMA 2006;295:39-49.

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Check out Yahoo! Green on Twitter and Facebook.

What’s the most popular vegetable in America?  If you guessed potato, you are right!  Plant foods, the exclusive source of dietary fiber, also provide us with precious vitamins, minerals and antioxidants.  And since potatoes are grown throughout the year, they’re also a fresh, seasonal and sustainable option for your winter meals. 

Unfortunately, potatoes have often been denounced as fattening, and the anti-carb craze of recent years has only added to that undeserved perception.

Weight control is rapidly becoming the major health issue of the 21st century. More than a third of adults in the U.S. are overweight and obesity is reaching epidemic proportions.  We know that potatoes are great tasting, inexpensive, and nutritious, but how does this versatile vegetable become part of the solution?

Medical and nutrition experts have long advocated the health benefits of a diet rich in fruits and vegetables. Potatoes are root vegetables and complex carbohydrates high in water-absorbing fiber. Therefore eating potatoes makes you feel more satisfied and less hungry and can actually help you to lose weight.

Potatoes are 99.9 percent fat-free, 100 percent cholesterol free, and
have the same amount of calories as a large apple. However, potatoes
are often drenched in butter or fatty toppings, which is where the
over-the-top calories, fat, and cholesterol are added.

Does that mean we should we give up luscious toppings and creamy
sauces? Not at all! There is a better way to create the rich texture
and creamy flavor normally associated with dairy. The key is to replace
animal products with wholesome plant based alternatives that impart
these characteristics without heart-heavy cholesterol and saturated
fat. 

For instance, the recipe for Louisiana Stuffed Potatoes with Cajun ‘Cream’ Sauce (below) makes a delicious entrée with a richly flavorful sauce. This satisfying
dish is easy to make and has 11 grams of protein, 8 grams of fiber, and
just 3 grams of fat per serving.

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter: http://twitter.com/vegtv

 

Louisiana Stuffed Potatoes With Cajun Cream Sauce

Pop the potatoes into the oven and whip up the mushroom filling and Cajun sauce while the potatoes bake.

6 Servings

6 Russet potatoes
1 1/2 tsp. olive oil
3 garlic cloves, minced
1 medium red onion, chopped
1 rib celery, chopped
1/3 cup chopped yellow bell pepper
6 oz. cremeni mushrooms, sliced
2 medium tomatoes, chopped
2 Tablespoons chopped black olives
1 Tablespoon balsamic vinegar
1 Tablespoon tamari
3 Tablespoons nutritional yeast
¼ cup chopped fresh basil
dash hot pepper sauce, to taste

Sauce
2 tsp. olive oil
1/8 tsp. crushed red pepper
1 clove garlic, minced
1 1/2 tablespoons unbleached flour
1 1/3 cups hot vegetable broth
1/3 cup soy milk
1/2 cup nutritional yeast
1 teaspoon Bragg Liquid Aminos
1 teaspoon dried chives

Directions:
Preheat oven to 425°. Bake potatoes on middle rack 1 hour or until fork-tender.

Mushroom Filling: Heat oil in a 10” frying pan, 1 minute. Add
garlic, onion, bell pepper, and celery, 3 minutes. Add mushrooms,
tomatoes and olives. Cook mixture 5 minutes, stirring frequently. Add
remaining ingredients lower heat to simmer and cover until ready to
assemble.

Cajun Sauce: Heat oil, crushed pepper and garlic in a saucepan,
over medium heat for 2 minutes. Add flour and cook while stirring until
beginning to brown, about 2 minutes. Stir in the broth add when
thickening add the soy milk, yeast, Bragg Aminos, and chives. Reduce heat
and simmer, stirring frequently.

Assembly: Cut an “X” into each potato when cool enough to
handle, and press sides gently to open. Scoop out 1 tablespoon of pulp
from each potato and add to stuffing mixture. Spoon stuffing into and
over potatoes. Serve immediately.

 

Louisiana Stuffed Potatoes With Cajun ‘Cream’ Sauce
Nutrition analysis per serving: One stuffed potato with sauce

Protein 11g, Carbohydrate 64g, Fiber 8g, Fat 3g,
Cholesterol 0mg, Calcium 52mg, Sodium 390mg
Calories 320 from protein: 13%, from carbohydrate: 77%, from fat: 9%

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