Health News
By Dr. Madelyn Fernstrom
You might be surprised to know that an important health-promoting antioxidant called anthocyanin also provides a dark purple/black pigment to a wide variety of foods. Like the foods described earlier this week, many nutrient-dense black-pigmented foods are found in nature.
When consumed regularly, these nutritious foods, along with their colorful counterparts, will promote optimal health benefits. Aim for at least five servings for all fruits and vegetables daily (or start by adding just one more than you already eat now!).
Here are some of my favorites:
Black Beans: These are a fantastic source of flavanol antioxidants. A member of the legume family, black beans are a good source of protein and loaded with fiber. Enjoy them in soup, or mashed as a tasty dip for baked chips or veggies. A ?cousin? of the black bean is the black lentil.
Black Rice: Found in Asian markets (or online), black rice is a whole grain that?s fiber-rich and loaded with antioxidants, including vitamin E. The hull of black rice, the bran layer, is a nutrient plus, and provides a chewy, delicious texture. Try it in dishes calling for rice of any variety.
Blackberries: These berries are one of the top sources of dietary fiber, and just a cup contains one-third of your fiber needs for a day! Eat alone, or use as a topping for regular or frozen yogurt. Fresh blackberries can be pricey, so look for bagged frozen berries. Try them right out of the freezer!
Black Tea: As with another popular tea, green tea, black tea is a rich source of flavanol antioxidants. Studies show that regular, frequent consumption ? about 5 cups a day ? has cardiovascular health promoting effects. Black tea does contain some caffeine, but much less than coffee; the caffeine in four cups of black tea is the equivalent of about one cup of coffee.
Black Olives: These little gems are nutrient powerhouses, containing vitamins A and E. Olives are fruits and, when allowed to naturally ripen on the tree, they are black in color. They?re also a rich source of polyphenol antioxidants. Add to salads, or enjoy some marinated black olives for an easy appetizer.
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By Dr. Madelyn Fernstrom The Olympics begin this evening, and whether you?re an amateur athlete, or armchair enthusiast, it?s an amazing set of events. With so many events, you can pick and choose your favorites. So if you?re a swimming fan and in awe...
- Eating Outside Your ?comfort Zone?
By Dr. Madelyn Fernstrom Many of us are walking encyclopedias of food information, but we still tend to return to the same foods over and over again, week after week. While structured eating is healthful, and having some reliable, go-to foods can help...
- Healthy Eating In Black And White ? Part One
By Dr. Madelyn Fernstrom While consuming a variety of colorful foods is a direct connection to healthy eating, nutritious eating can be as easy as ?black and white.? This week, I?m going to look at these two interesting contrasts for healthy eating. ...
- Take Tea And See!
by Dr. Madelyn Fernstrom While liquid calories can add hundreds of extra daily calories, a tasty, calorie free option is tea. While green tea is richest in health-promoting antioxidants, other teas (like white and black teas) are also good sources. Studies...
- Shrimp And Pine Nut Risotto
4 1/2 cups "riced" cauliflower 2 TBS coconut oil or butter 1 small onion, diced 2 TBS white wine (optional...I didn't use) 1/2 cup chicken broth 1/4 cup butter 2 cloves garlic, minced 1 tsp chili powder 12 ounces medium shrimp, peeled and deveined,...
Health News
Healthy Eating in Black and White: Part Two
By Dr. Madelyn Fernstrom
You might be surprised to know that an important health-promoting antioxidant called anthocyanin also provides a dark purple/black pigment to a wide variety of foods. Like the foods described earlier this week, many nutrient-dense black-pigmented foods are found in nature.
When consumed regularly, these nutritious foods, along with their colorful counterparts, will promote optimal health benefits. Aim for at least five servings for all fruits and vegetables daily (or start by adding just one more than you already eat now!).
Here are some of my favorites:
Black Beans: These are a fantastic source of flavanol antioxidants. A member of the legume family, black beans are a good source of protein and loaded with fiber. Enjoy them in soup, or mashed as a tasty dip for baked chips or veggies. A ?cousin? of the black bean is the black lentil.
Black Rice: Found in Asian markets (or online), black rice is a whole grain that?s fiber-rich and loaded with antioxidants, including vitamin E. The hull of black rice, the bran layer, is a nutrient plus, and provides a chewy, delicious texture. Try it in dishes calling for rice of any variety.
Blackberries: These berries are one of the top sources of dietary fiber, and just a cup contains one-third of your fiber needs for a day! Eat alone, or use as a topping for regular or frozen yogurt. Fresh blackberries can be pricey, so look for bagged frozen berries. Try them right out of the freezer!
Black Tea: As with another popular tea, green tea, black tea is a rich source of flavanol antioxidants. Studies show that regular, frequent consumption ? about 5 cups a day ? has cardiovascular health promoting effects. Black tea does contain some caffeine, but much less than coffee; the caffeine in four cups of black tea is the equivalent of about one cup of coffee.
Black Olives: These little gems are nutrient powerhouses, containing vitamins A and E. Olives are fruits and, when allowed to naturally ripen on the tree, they are black in color. They?re also a rich source of polyphenol antioxidants. Add to salads, or enjoy some marinated black olives for an easy appetizer.
- Toasting The London Olympics ? With Tea!
By Dr. Madelyn Fernstrom The Olympics begin this evening, and whether you?re an amateur athlete, or armchair enthusiast, it?s an amazing set of events. With so many events, you can pick and choose your favorites. So if you?re a swimming fan and in awe...
- Eating Outside Your ?comfort Zone?
By Dr. Madelyn Fernstrom Many of us are walking encyclopedias of food information, but we still tend to return to the same foods over and over again, week after week. While structured eating is healthful, and having some reliable, go-to foods can help...
- Healthy Eating In Black And White ? Part One
By Dr. Madelyn Fernstrom While consuming a variety of colorful foods is a direct connection to healthy eating, nutritious eating can be as easy as ?black and white.? This week, I?m going to look at these two interesting contrasts for healthy eating. ...
- Take Tea And See!
by Dr. Madelyn Fernstrom While liquid calories can add hundreds of extra daily calories, a tasty, calorie free option is tea. While green tea is richest in health-promoting antioxidants, other teas (like white and black teas) are also good sources. Studies...
- Shrimp And Pine Nut Risotto
4 1/2 cups "riced" cauliflower 2 TBS coconut oil or butter 1 small onion, diced 2 TBS white wine (optional...I didn't use) 1/2 cup chicken broth 1/4 cup butter 2 cloves garlic, minced 1 tsp chili powder 12 ounces medium shrimp, peeled and deveined,...