I’m a little afraid to ask you this, but here it goes.

I have noticed that some Greek yogurts actually say “Greek style” on their packaging (with the word “style” in tiny letters).  I’ve been reading your blog for a while, so I have a feeling this is significant.

Are these different from (or less healthy than) a “real” Greek yogurt like Fage?

– Melissa Heaney
Albany, NY

Ah, the drawbacks of being a sharp-eyed nutrition sleuth at the grocery store.

I recall several years ago, when I first started reading ingredient lists for common brands I used to buy, walking around supermarket aisles in a heavy-hearted daze.  It was almost as if I had just been told that my significant other had been cheating on me on a daily basis.  Except that, rather than stumbling across a hurriedly-scribbled name and number on a piece of paper, I was alerted to the presence of artificial dyes, partially hydrogenated oils, and high fructose corn syrup.  Heartbreak on aisle five!

Onto your question — there is a difference between Greek-style yogurts and actual Greek yogurts.  If you’re curious about what makes Greek yogurt special, please read this post.

Here is the ingredient list for Fage non-fat Greek yogurt:

Grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus)

Now, let’s take a peek at the ingredient list for a Greek-style yogurt.  For this example, I am using The Greek Gods brand:

Pasteurized Grade A Nonfat Milk, Inulin, Pectin, Active Cultures (S. Thermophilius, L. Bulgaricus, L. Acidophilus, Bifidobacterium, L. Casei)

Whereas “true” Greek yogurt’s thick consistency is the result of straining out the watery whey, Greek-style yogurts add thickeners (ie: gum blends like pectin and inulin, milk solids, stabilizers).

Each yogurt’s respective Nutrition Facts label also tells the tale.  Here is what 6 ounces of real Greek yogurt offer:

• 90 calories
• 0 grams fiber
• 15 grams protein
• 19% of the Adequate Intake of calcium

That same amount of Greek-style yogurt contains:

• 60 calories
• 2 grams fiber
• 6 grams protein
• 25% of the Adequate Intake of calcium

Let’s make sense of that.

• The decrease in calories is due to the reduction in protein.  Remember, Greek yogurt’s higher protein levels are due to the absence of watery whey.  Greek-style yogurt retains the whey and adds on thickeners.
• As you know, all dairy products are fiberless.  The 2 grams of fiber in Greek-style yogurt are due to the presence of thickening gums.  Depending on what other brands of Greek-style yogurt use, the fiber value may be zero.
• The higher percentage of calcium is also attributed to the presence of whey.

There is nothing troubling, disturbing, or unhealthy about pectin and inulin.  We aren’t talking about blue dyes or trans fats here.  Two FYIs, though:

1. For optimal health benefits, fiber should come from foods that naturally contain it, rather than add-ons.
2. If you’re looking for the higher protein benefits of Greek yogurt (mainly the ability to feel satiated for a little longer), reach for the authentic product.

2 Comments Greek yogurt, You Ask/I Answer, calcium, calories, ingredients, inulin, pectin, protein, yogurt

And so we come to the last vegan burger recipe.

This is by far the most time-intensive, as it requires you to use cooked quinoa, and then refrigerate the burgers for a few hours before cooking them. Actual prep time, though, is not long at all.

Of course, you could very well plan ahead slightly and, next time you cook quinoa at home, make an extra batch to have handy for this recipe.

YIELDS: 4 patties

1 cup quinoa, cooked (about 1/2 cup uncooked)
2 Tablespoons olive oil
1/2 cup baby portabella mushrooms, chopped
1/2 cup shredded carrots
1/2 cup red peppers, chopped
2 garlic cloves, minced
1 cup baby spinach leaves, loosely packed
1/4 teaspoon salt
Pepper, to taste
1/2 tsp curry powder
1/8 tsp ground ginger
3 Tablespoons scallions, chopped
1 teaspoon tamari
3/4 cup whole wheat breadcrumbs

INSTRUCTIONS:

In a medium saucepan, heat the olive oil. Once hot, add the baby portabella mushrooms and shredded carrots. Cook, stirring frequently for 2 minutes. Add the red peppers and cook, stirring frequently for 2 minutes. Add the garlic and cook until golden brown. Add the spinach leaves and cook for another 2 minutes, stirring frequently.

Allow vegetables to cool for five minutes.

In a food processor, process the cooked vegetables and spices for 20 to 30 seconds.

Empty the contents of the food processor into a large bowl. Add the quinoa, tamari, scallions and breadcrumbs; mix together with your hands until you achieve a dough-like solid mass.

Refrigerate the “burger dough” for two hours.

After the two hours have passed, take out burger dough from refrigerator.  Form “burger dough” into four individual patties and cook to your liking (either pan-fry for a few minutes on each side or bake on a lighty oiled baking sheet at 375 degrees Fahrenheit for 7  minutes on each side).

NUTRITION INFORMATION (per patty):

248 calories
1 gram saturated fat
250 milligrams sodium
3.5 grams fiber
5 grams protein

Excellent Source of: Folate, niacin, thiamin, monounsaturated fatty acids

Good source of: Magnesium, manganese, vitamin A, vitamin K, vitamin C

2 Comments calories, fiber, protein, quinoa, recipes, saturated fat, sodium, vegan

This is the first of three vegan burger recipes.

I am providing three different varieties so you can find the one that suits your palate, time availability, and skill level best.

This is the absolute simplest one.

You can accompany any of these three burgers however you want.  Sometimes, I love them the classic way — in a sprouted whole grain bun with onion, lettuce, tomatoes, and honey mustard. Other times, I place them over a bed of arugula and spread a generous layer of hummus on top. It’s completely up to you.

Enjoy!

YIELDS: 4 patties

INGREDIENTS:

1/2 cup raw almonds (use pumpkin seeds for nut-free version)
1/2 cup raw walnuts (use sunflower seeds for nut-free version)
2 Tablespoons hemp seeds OR ground flax OR sesame seeds
2 garlic cloves
1/4 cup white onion, chopped
1/4 cup red pepper, chopped
1/4 teaspoon salt
Pinch of pepper
Pinch of thyme
Pinch of dried basil
3 Tablespoons water

INSTRUCTIONS:

Process all ingredients in food processor, until you achieve a “dough-like” texture.

Form “burger dough” into four individual patties and cook to your liking (either pan-fry for a few minutes on each side or bake on a lighty oiled baking sheet at 350 degrees Fahrenheit for 7  minutes on each side).

NUTRITION INFORMATION (for one patty, made with almonds, walnuts, and hemp seeds):

232 calories
1.6 grams saturated fat
150 milligrams sodium
3.5 grams fiber
8.5 grams protein

Excellent Source of: Magnesium, manganese, vitamin E

Good Source of: Iron, niacin, omega-3 ALA fatty acids, phosphorus, riboflavin

3 Comments almonds, calories, fat, fiber pills, magnesium, manganese, niacin, phosphorus, protein, pumpkin seeds, recipes, saturated fat, sesame seeds, sodium, sunflower seeds, vitamin E, walnuts

I understand that nuts are filling because, in part, of their protein. Do nut milks (e.g., almond milk) possess similar properties? Are they as “filling” or have as much protein?

Also, what is a good protein replacement for nut butters? I like nut butters and love the idea of “bulking up” a piece of bread to make it more satisfying, but sometimes find it hard to digest nuts in large quantities. Is there something else I can put on my breads, muffins, etc. that will make me feel as full for as long as nut butters do?

– Lizzie (Last Name Withheld)
(Location Withheld)

Nut milks offer different nutrient values than nut butters because they have have a much higher water content.

If you make nut milk the traditional way (straining the liquid through a chinois and/or a nutmilk bag before consuming it), most of the “nut mush” (along with its fiber and protein) is caught and does not make it to your beverage.

This helps explain why the average cup (1 serving) of commercial almond milk has 1 gram of protein, while 1 serving (2 tablespoons) of almond butter has 7 grams of protein.

In terms of a good replacement for nut butters, you could always do a combination of nut butters with fruit.

For example, if you normally put 2 tablespoons of nut butter on bread, try 1 tablespoon (or even 2 teaspoons) and then add some sliced bananas or mashed berries.  The fiber in the fruit will help you feel full, while the decrease in fat will make the total snack easier to digest.

You could also put a small amount of nut butter on bread and add a sprinkling of hemp, chia, or flax seeds for easier digestion.

2 Comments You Ask/I Answer, almond butter, almond milk, almonds, fiber, nut butters, nut milk, protein, satiety

This recipe was created out of true laziness one morning when I craved pancakes and quickly realized I had no flour of any kind in my kitchen.

Oh, yes, I could have walked all of three minutes to the store around the block to buy some, but… then you wouldn’t be reading this.  It was all part of the plan!

Some quick FYIs before we get to the deets:

1. While sturdy, these pancakes have a more delicate texture than conventional ones.

2. Some of the ingredients (i.e.: xanthan gum, unsweetened shredded coconut) are only available at health food stores (or Whole Foods).  They are not expensive, though, and all you need is one short trip to buy them all.

3. The inclusion of whey or hemp protein (as optional ingredients) is for individuals looking for a more substantial meal, as is the inclusion of extra nuts and seeds.  I like to have these pancakes for brunch, so I like making them in a way that keeps me satisfied for several hours.

4. A large majority of the saturated fats in this recipe come from coconut products, which are significantly less damaging than other saturated fats.  You are welcome to use other plant oils if you would like, though coconut oil is my favorite for this recipe.

5. For optimal flavors, these pancakes should be generously topped with blueberries, strawberries, and banana slices.

Yields: 2 large pancakes

INGREDIENTS:

2 Tablespoons ground flax
5 Tablespoons water OR milk of choice (ie: dairy, almond, soy, etc.)
1 cup quick-cooking oats
1.5 teaspoons double-acting baking powder (if aluminum-free, even better)
1 teaspoon xanthan gum (can buy this at any health food store)
1 Tablespoon vanilla extract
1/2 teaspoon ground cinnamon
2 scoops protein powder of choice (optional; if including, I highly recommend unsweetened, but flavored, whey or hemp)
1/4 cup chopped nuts of choice OR 1/4 cup seeds (i.e.: chia, hemp) (optional)
2 Tablespoons unsweetened shredded coconut
1/2 cup unsweetened applesauce
2 teaspoons coconut oil

INSTRUCTIONS:

In a small bowl combine the ground flax and liquid.  Allow to rest for five minutes.

In large bowl, combine oats, baking powder, xanthan gum, vanilla, cinnamon, protein powder, nuts/seeds, and shredded coconut.

Add applesauce and coconut oil to ground flax mixture.  Stir briefly.

Add contents of small bowl to large bowl.  Fold wet ingredients into dry ones.

On stovetop, heat griddle at medium heat until surface is hot.

Add 1 Tablespoon of coconut oil or vegan butter or conventional butter.  Use paper towel or spatula to spread evenly on surface.

Pour batter onto griddle and form two pancakes.

Cook pancakes until top surface begins to bubble.  Flip, cook for another 2 or 3 minutes.

Serve.

NUTRITION INFORMATION (per pancake, made with whey protein, chopped pecans, and using water for flax mixture):

512 calories
7.5 grams saturated fat
360 milligrams sodium
8 grams fiber
24 grams protein

Excellent Source of: Alpha-Linolenic omega-3 fatty acids, iron, magnesium, manganese, phosphorus, selenium, thiamin

Good Source of: Folate, vitamin B6, vitamin C, zinc

No Comments calories, coconut, fiber, oats, pancakes, protein, recipes, saturated fat, sodium

I consider this a perfect year-round dish.

In the cold winter months, the warm lentils and quinoa, along with the spices, make for a comforting dish.

Once summer hits, I love this as a cold salad!

This is also one of those meals that keeps you full for a very long time, as it combines heart-healthy fats, soluble fiber, and protein.

Don’t be let the long steps fool you; this is a very simple recipe.  The lentils and dressing can both be prepared while the quinoa cooks.

By the way, if you don’t have a food processor (or don’t feel like taking it out, using it, and cleaning it), you can always replace the dressing with some fresh avocado slices.  Even if you don’t have avocados handy, the lentil and quinoa combination in itself is delicious!

YIELDS: 4 servings (1 cup quinoa + 1 cup lentils + 2 TBSP dressing)

INGREDIENTS (Quinoa):

2 cups quinoa
4 cups water
Pinch of salt

INGREDIENTS (Spiced Lentils):

2 TBSP olive oil
1 cup onions, chopped
1/2 cup carrots, shredded
1/2 cup red pepper, diced
1/4 cup green pepper, diced
1 cup mushrooms, chopped
2 T garlic, minced
1/2 t cumin
1/4 t cinnamon
1/2 t curry powder
1/3 t salt
1/4 t paprika
1/8 t black pepper
1 cup dried lentils, rinsed (any color; if you can find sprouted dried lentils, even better!)
3 cups water
1 Tablespoon lemon juice

INGREDIENTS (Avocado Dressing):

1 large avocado, pitted
2 t lime juice
1 garlic clove
2 t ginger
1/4 t salt
1 t water

INSTRUCTIONS (Quinoa):

In a small pot, combine quinoa, water, and a pinch of salt.

Bring to a boil, cover and reduce to simmer until all water evaporates.

Fluff quinoa with fork.

INSTRUCTIONS (Spiced Lentils):

In a large pot, heat olive oil.  Once sufficiently hot, add onions, carrots, peppers, mushrooms, and garlic.

Stir frequently over the course of 2 minutes over medium-high heat.

Add spices.  Stir frequently for 2 more minutes.

Add lentils and water, stir and bring to a boil.

Cover, reduce heat to low and cook for 15 minutes, stirring two or three times.

Turn off stovetop, uncover, add lemon juice, and stir one more time.

INSTRUCTIONS (Avocado dressing):

Combine all ingredients in food processor and process until evenly combined.

NUTRITION INFORMATION (per serving):

538 calories
2.5 grams saturated fat
450 milligrams sodium
15 grams fiber
18 grams protein

Excellent Source of: Folate, manganese, monounsaturated fats, niacin, potassium, riboflavin, thiamin, vitamin A, vitamin C, vitamin K

Good Source of: Iron, phosphorus, vitamin E, zinc

3 Comments avocado, calories, fat, folate, lentils, manganese, monounsaturated fat, protein, quinoa, recipes, riboflavin, saturated fat, sodium, spices, thiamin, vitamin A, vitamin C, vitamin E, vitamin K, zinc

I know Greek yogurt is thicker and firmer than regular yogurt, but are there any nutritional differences between the two?

– Julie Abdir
Keene, NH

Yes, slight ones.

Greek yogurt is thicker and creamier than regular yogurt (even in its fat-free version) because the watery whey is strained out.  This straining process also makes Greek yogurt higher in protein and lower in calcium than regular yogurt.

Whereas a cup of regular yogurt delivers 13 grams of protein and 450 milligrams of calcium, that same amount of Greek yogurt adds up to 20 grams of protein and 150 milligrams of calcium.

Another bonus?  Since Greek yogurt is highly concentrated, it delivers a higher amount of probiotics than regular yogurt.  Remember, though, you always want look for the “Live & Active Cultures” seal to make sure you are getting beneficial bacteria.

Keep the same #1 yogurt guideline in mind when buying Greek varieties: buy the plain flavor and jazz it up yourself in healthy ways (i.e.: add dried or fresh fruit, nuts, ground flax, oat bran, etc.).

If you’re not into traditional yogurt consumption, try using Greek yogurt (0% or 2% fat) as a substitute for sour cream in a savory dip.

6 Comments Greek yogurt, You Ask/I Answer, calcium, protein

I’d love to know your thoughts on Earth Balance “butter” and Daiya “cheese.” They seem relatively non-evil, but I defer to the experts.

– Jennifer DiSanto
(Location Unknown)

Earth Balance spreads are popular among vegans, mainly as a butter substitute.  Depending on which variety they use, they can be used in baking or to top freshly baked garlic bread.

I am not as worried about them as I am of some overly-processed faux-meat products for a variety of reasons:

• Whereas it is feasible to eat two mega-processed soy burgers in one meal, most people consume small amounts of these spreads (i.e.: 1 Tablespoon over two slices of toast) at a given time
• Unlike other butter alternatives, Earth Balance spreads are free of partially hydrogenated oils
• Earth Balance offers soy-free spreads (for those who are choose to avoid soybean oil)
• Earth Balance spreads are mainly a combination of different plant oils; it’s not as “Frankenfoody” as other products
• Most of their spreads offer a fair amount of heart-healthy monounsaturated fatty acids

Daiya “cheese” in increasingly gaining popularity in the vegan community.  Let’s take a look at the ingredient list:

Purified water, tapioca and/or arrowroot flours, non-GMO expeller pressed canola and/or non-GMO expeller pressed safflower oil, coconut oil pea protein, salt, inactive yeast, vegetable glycerin, natural flavors (derived from plants), xanthan gum, sunflower lecithin, vegan enzymes (no animal rennet or animal enzymes), vegan bacterial cultures, citric acid (for flavor), annatto.

There is nothing about that ingredient list that alarms me or raises any red flags.

The only thing to keep in mind is that Daiya cheese offers a moderate amount of sodium per serving (250 milligrams per ounce, approximately fifty percent more than the same amount of cheddar cheese) and significantly less protein than dairy or soy-based cheeses (1 to 1.5 grams per ounce, as opposed to 7 grams).

As far as vitamins and minerals go, Daiya offers vitamin B12 (a plus for those who are fully vegan!) but is not a good source of calcium (which, truly, isn’t a concern if one’s vegan diet is high in leafy green vegetables, nuts and seeds, or is otherwise fortified).

2 Comments Daiya cheese, Earth Balance, You Ask/I Answer, protein, sodium, soy, vegan

Over the past few months, University of Nebraska Lincoln freshman Laura Smith has been of tremendous help to me as the first-ever Small Bites intern.

A few weeks ago, I asked her to visit one or two vitamin stores in her city, assume the role of a regular customer, and ask sales representatives at these stores what they would recommend for her now that “she is under doctor’s orders” to eat more fiber and improve her cholesterol levels (FYI: she isn’t really, I just concocted that).

Here is what Laura was told at a store called Complete Nutrition (in her words):

I was told to take a multivitamin, as this will help improve nutrients and my cholesterol level.  I was also told to take Tone, a product that “attacks stubborn fat by shrinking fat cells while maintaining existing lean muscle”.  According to the salesperson, Tone has been clinically tested to support fat loss while maintaining normal cholesterol levels and promoting healthy heart functions. The key ingredients are CLA, Omega 3 fatty acids, and GLA.  I was also told to make sure to take protein.

Sigh.  Wow.  Deep sigh.  Okay.

If someone were to ask my recommendations to follow these “doctor’s orders”, I would say:

• Increase soluble fiber intake by consuming oatmeal/oat-based cereals/oat bran, beans (especially kidney beans), nuts, psyllium husks (adding one tablespoon to a smoothie), fruits, and vegetables.
• Lower intake of full-fat dairy and red meat
• Prioritize foods with healthier fats (ie: add 1 Tablespoon ground flax to cereal, soup, or smoothie; replace cheese in sandwich with avocado, etc.)

Let’s analyze Complete Nutrition’s advice:

1. “Take a multivitamin”: Completely irrelevant within the scope of cholesterol management.
2. “Take Tone”: I love the notion of products attacking “stubborn fat”, as if there were some type of special fat that simply did not respond to food.  While the presence of omega-3s in this product is helpful, this customer would be better off eating food that offers omega-3 fatty acids and fiber simultaneously (i.e.: walnuts, ground flax).  They would save money, too!
3. “Make sure you get protein”.  Also irrelevant from a cholesterol management standpoint.  As I have said many times on Small Bites, no one in the United States needs to worry about not consuming enough protein.  The average adult — without even trying — consumes approximately two and a half times their daily requirement.

Here is what Laura was told at GNC:

They told me to take fish oil, either a triple strength variety once a day, or a normal strength three times a day. They also told me to take a fiber supplement, either in a chewable or pill form.

While not ideal (my rule is “food first, then supplements”) this at least focuses on the right nutrients — healthier fats and fiber.  I understand, though, that GNC has products to sell and can’t be expected to suggest skipping their products and heading to the grocery store instead.

And, truth be told, I often recommend omega-3 supplementation to people who do not consume sufficient amounts of fish or sea vegetables each week to cover their needs.  In my book, omega-3 and vitamin D supplementation are two things almost everyone should be doing.

It’s more the fiber supplement advice that I find comical.  Most fiber supplements add 4 to 6 grams of fiber to your day, the same amount you can get from an apple or a medium banana or a half cup of lentils.

2 Comments cholesterol, fiber, fiber pills, omega-3 fatty acids, protein

I eat seafood roughly once a month — mainly at sushi restaurants.  The biggest factor behind that frequency (or lack thereof) is the incongruous relationship between my kitchen and raw fish.

I’m convinced supernatural powers have determined that no matter how beautiful and ecologically responsible a fillet I purchase, no matter how closely I follow a recipe, and no matter how wonderful my intentions, the finished product is in some way, shape, or form, a bit of a letdown.  Either that or I haven’t yet mastered the art of cooking fish.

In any case, I was very pleased to find a super easy recipe for delicious baked salmon burgers over at my former New York University nutrition classmate Erica Neuman’s blog, Erica Miss America.

Since Erica is gluten intolerant, her recipes utilize alternative grains creatively and are accessible to almost everyone!

Added bonus about her baked salmon burgers?  They utilize canned salmon, which is usually wild (and, consequently, significantly  healthier and more nutritious).  If the wild salmon you purchase contains bones (which are soft and edible), it is also a great source of calcium.

YIELDS: 6 – 8 patties

INGREDIENTS:

15 oz (2 cans) of salmon, drained
2 egg whites (Andy’s note: 4 Tablespoons, if using liquid egg whites)
1 1/2 tbsp lemon juice
1/2 cup ground oats (Andy’s notes: need roughly 2/3 cup oats; if gluten intolerant, look for ones certified gluten-free)
1/2 cup finely chopped celery
1/4 cup chopped scallions, green & white parts included
1 tbsp cilantro, chopped (Andy’s note: I used dill instead)

INSTRUCTIONS:

Preheat oven to 450 F.

Lightly grease a large baking sheet.

Combine all ingredients in a large bowl. Divide the mixture into 6-8 patties.

Baked for 15 minutes, then carefully turn the burgers over and bake for an additional 8 minutes.

To prevent them from falling apart, let them rest for 10 minutes before serving.

NUTRITIONAL INFORMATION (for 2 patties):

255 calories
1.7 grams saturated fat
457 milligrams sodium
1.5 grams fiber
34 grams protein

Excellent Source of: Calcium, magnesium, manganese, niacin, omega-3 fatty acids, phosphorus, selenium, vitamin B12, vitamin D

Good Source of: Iron, riboflavin, thiamin

PS: to increase fiber content, enjoy these burgers with a whole grain or sprouted whole grain bun, or accompany them with sauteed greens!

5 Comments calories, fiber, protein, recipes, salmon, salmon burgers, saturated fat, sodium

Please enlighten me.  For the past few months, I’ve seen kamut pasta at the grocery store.  I had never heard of it before.

What is kamut?  Is it healthier than wheat?

– Julie Wilkens
St. Paul, MN

Kamut, the “brand name” for khorasan, is a whole grain native to the Middle East.

The name “Kamut” is of Egyptian origin, and refers to a popular legend (not urban, mind you, just a regular legend) that khorasan was a staple of Egyptian pharaos.

Although it is a relative of wheat — and definitely not appropriate for anyone on a gluten-free diet — it has a nuttier taste and chewier texture, reminiscent of brown rice.

You can buy kamut “as is” (it looks like extra large brown rice grains), in pasta form, or as an oatmeal-like hot cereal.

You will often see an ® symbol after kamut.  No need for concern; it is not genetically modified or owned by Monsanto!

As kamut producers explain it, the grain was patented in 1990 “to protect and preserve the exceptional qualities of a particular variety of the ancient wheat.”

In order to receive the “kamut” trademark, manufacturers of these foods must sign a licensing agreement and abide by certain rules (i.e.: 100% organic farming practices, a certain amount of selenium per sample, and a specific protein range).

A half cup of cooked kamut delivers:

• 140 calories
• 5 grams of fiber
• 6 grams of protein

Additionally, it is an excellent source of selenium, manganese, magnesium, and zinc.

I see very little nutritional differences between it and 100 percent whole wheat pasta, though.

1 Comment You Ask/I Answer, fiber, kamut, magnesium, manganese, pasta, protein, selenium, zinc

“Veggie burgers” are often touted as the “healthier choice”, but many people aren’t aware that a large percentage of vegetarian burger products are made from highly processed soy, low in fiber, contain a significant amount of sodium, and, in some cases, artificial colors and dyes.

One scrumptious exception?  Sunshine Burgers!

Developed by a woman named Carol — after much encouragement from friends and family who loved her homemade vegetarian burgers — these patties offer a wonderfully simple ingredient list, significant nutrition, and excellent flavors.

One Southwest flavored (my favorite!) Sunshine Burger delivers:

• 240 calories
• 1.5 grams saturated fat
• 240 milligrams sodium
• 9 grams fiber
• 6 grams protein

The ingredient list tugs at my nutritional heartstrings:

Organic cooked brown rice, organic ground raw sunflower seeds, organic carrots, organic black beans, organic bell peppers, organic cilantro, organic garlic, organic jalapeño peppers, organic ground cumin seeds, organic onion and sea salt.

Keep in mind that since the ingredients are whole foods, you get far beyond what the Nutrition Facts panel highlights — especially health-promoting phytonutrients, antioxidants, and flavonoids!

Since Sunshine Burgers are precooked, no oil is needed when preparing them.

I love to eat them on a sprouted whole grain bun topped with arugula, grape tomatoes, onions, and honey mustard.

2 Comments Sunshine Burgers, calories, fiber, protein, saturated fat, sodium, vegan

“Powdered whey protein creates the most powerful fat-burning meal possible.”

This statement appears on page 45 of The Abs Diet: Eat Right Every Time Guide by Men’s Health editor-in-chief David Zinczenko.

David Zinczenko came up with “The Abs Diet” several years ago and has milked it for all it’s worth.  Although he doesn’t have a background in nutrition, human physiology, or medicine, that doesn’t stop Mr. Zinczenko from considering himself an authority on all things nutrition and health.

Although his articles and books often mention him combing through the latest research, I have to wonder how he is able to critically analyze and dissect studies if he isn’t familiar with the subject at hand.

In any case, I take issue with his rave review for whey protein.

There’s nothing inherently “bad” about whey protein.  It can certainly be a great addition to a breakfast fruit smoothie to increase protein content (and, therefore, satiety).  It is also a wonderful form of protein to consume after performing weight-bearing physical activity, as it has a very high biological value and is utilized very efficiently by our bodies.

However, the notion that whey protein powder is “fat-burning” is untrue, inaccurate, and misleading.

There are no fat-burning foods.  Yes, protein has a slightly higher thermogenic effect than carbohydrates and protein (meaning the body requires more calories to digest it), but that does not mean copious amounts of protein burn fat.  Like any other nutrient, excess calories from protein are stored as fat.

Relying on a nutrient’s thermogenic effect to burn fat is ridiculous.  Adding a scoop of whey protein to a 700-calorie smoothie does not transform that beverage into a “fat-burning” one.

Keep in mind that the average adult in the United States consumes 250 to 300 percent of their daily protein requirement.  If protein had these magical fat-burning properties, then two-thirds of the United States population would not be overweight or obese.

Additionally, the statement that whey protein creates “the most powerful fat-burning meal possible” is pure fabrication.  Who studied this?  When?  Where?  How many foods were compared for their “fat-burning” effects?

1 Comment David Zinczenko, Who Said It?, protein

I modified this recipe from an original — and wonderful — one whipped up by Registered Dietitian Jane Harrison of My Optum Health.  If you are on Twitter, you can follow Jane there.

My version retains 95 percent of Jane’s original (I mainly changed a few ingredient proportions and tacked on a few more spices).

Jane is absolutely right when she explains that “this hearty soup has it all, including fiber, protein, antioxidants, and a host of vitamins and minerals.”  I was very happy when I tallied information for the recipe and came up with the terrific values posted towards the end of this post.

I made this soup slightly more caloric than the original recipe, so depending on your calorie needs, it can be followed by a standard entree, a half-sandwich, or a salad.

YIELDS: 4 servings

INGREDIENTS:

1.5 Tablespoons extra virgin olive oil
3 large garlic cloves, minced
1 small onion, diced
6 cups raw kale (pictured, right)
1 large sweet potato, peeled and diced
4 cups low-sodium vegetable broth
1 can low-sodium chickpeas
2/3 cup unsweetened coconut milk
2 teaspoons curry powder
1 teaspoon ground ginger
1/2 teaspoon paprika

INSTRUCTIONS:

1. Sauté garlic and onion in olive oil for about 5 minutes over medium-high flame, until lightly browned.
2. Add kale and stir continuously for 2-3 minutes.
3. Add broth and sweet potatoes. Bring to a boil and simmer for about 20-30 minutes, until sweet potatoes are tender.
4. Add garbanzo beans and coconut milk. Stir for 2 – 3 minutes.
5. Add spices, stir for 30 seconds, and serve.

OPTIONAL: Top with chopped scallions

NUTRITION FACTS (per serving)

354 calories
7.2 grams saturated fat (see NOTE)
300 milligrams sodium
10 grams fiber
6 grams protein

Excellent Source of: Manganese, monounsaturated fat, potassium, vitamin A, vitamin C, vitamin K

Good Source of: Calcium, copper, iron

NOTE: The saturated fats in coconut — along with those in cacao — are the least harmful of the saturated fats.  Coconuts are high in lauric acid, a saturated fat which increases LDL cholesterol but also simultaneously raises HDL cholesterol.

No Comments calories, chickpeas, coconut, fiber, kale, protein, recipes, saturated fat, sodium

A peanut butter sandwich is as American as apple pie.

What are your thoughts on peanut butter, though?

I’ve been hearing that peanuts, which I know are actually legumes, aren’t as healthy as tree nuts.

Should I be making my sandwiches with almond butter instead?

– Fred (Last name withheld)
Brooklyn, NY

I don’t have any issues with peanuts or peanut butter.

When it comes to nuts (and, yes, for the sake of this post we’ll treat peanuts as such), my recommendation is to always have one serving of some nut every day.

One serving is made up of 13 walnuts halves.  In the case of almonds, that’s 23 individual pieces.  If you’re talking pistachios, you’re looking at 49 kernels!

The issue with nuts is that you could label any one as “better” or “worse” than the next, depending on what criteria you use.

Consider these lists I compiled:

FIBER CONTENT (per ounce)

• Almonds, hazelnuts, pecans, pistachios: 3 grams
• Brazil nuts, walnuts, peanuts: 2 grams
• Cashews: 1 gram

PROTEIN CONTENT (per ounce)

• Peanuts: 7 grams
• Almonds, pistachios: 6 grams
• Cashews: 5 grams
• Brazil nuts, hazelnuts, walnuts: 4 grams
• Pecans: 3 grams

MONOUNSATURATED (heart-healthy!) FAT (per ounce)

• Hazelnuts: 12.9 grams
• Pecans: 11.5 grams
• Almonds: 8.7 grams
• Brazil nuts, peanuts: 6.9 grams
• Cashews: 6.7 grams
• Pistachios: 6.6 grams

OMEGA 3: OMEGA 6 RATIO (per ounce)

• Walnuts: 1:4
• Pecans: 1:20
• Pistachios: 1:51
• Hazelnuts: 1:89
• Cashews: 1:125
• Brazil nuts: 1:1,139
• Almonds: 1:2,181
• Peanuts: 1:5,491

All of them, meanwhile, are good sources of vitamin E, magnesium, and manganese.  Calorie amounts range from 155 (cashews) to 195 (pecans).

I always recommend varying your nut intake since each variety contains unique phytonutrients and antioxidants that have been linked to an array of health benefits.

Peanuts, for example, are a wonderful source of resveratrol (the same antioxidant in red wine and grape skins), while pecans contain high amounts of beta-sisterol, a cholesterol-lowering phytonutrient.

5 Comments You Ask/I Answer, almond butter, almonds, calories, fiber, magnesium, manganese, monounsaturated fat, nut butters, omega-3 fatty acids, omega-6 fatty acids, peanut butter, peanuts, pecans, phytochemicals, phytonutrients, pistachios, protein, resveratrol, vitamin E, walnuts, wine