Heart-Healthy, Cost-Conscious Recipes and Food Tips
By Julie Upton, RD
This week I’m at the American Dietetic Association’s annual meeting in Chicago, attending seminars and hearing from nutrition experts and scientists. One of my favorite parts of these conferences, however, is the expo: It’s always packed with delicious samples, healthy cooking ideas, and useful food facts. Here’s a quick review of some of the conference news so far—plus some great recipes I picked up from the exhibitors.
Plant-based diet lowers blood pressure
On Sunday morning, I listened to Cyril Kendall, MD, of the University of Toronto, explain how eating a diet rich in soluble fiber, nuts, soy, and plant sterols (aka the Portfolio Diet) lowers total and LDL cholesterol levels; in one study, the results were virtually the same for those on the diet and those taking statins, a cholesterol-lowering drug. The diet, however, also lowered blood pressure and promoted healthy weight—something that statins don’t do.
The Portfolio Diet included almonds, and Dr. Kendall says that when almonds are consumed, not all of their calories are absorbed. This may help explain why individuals who eat nuts are not as likely to be overweight compared to non-nut eaters. What’s more, new research is showing that almonds have a prebiotic effect in the gastrointestinal tract, which means that almonds help healthy bacteria grow. This prebiotic effect not only helps the GI tract keep healthy, but it may help reduce cholesterol and manage inflammation. Plus, we already know that almonds are included in the Food and Drug Administration’s health claim for nuts and heart health. Check out almondsarein.com for more information.
The benefits of whole grains continue to grow. The problem remains, however, that most of us don’t get much more than a serving of whole grains a day—and people still have a hard time recognizing which grains are whole grains, according to a new survey by the USA Rice Federation. Research presented at the meeting showed that people who eat rice have healthier diets overall, with more fruits and vegetables and less saturated fat and added sugars. Brown rice is a 100% whole grain, and at only 10 cents per serving, it’s affordable too. The Tutti Fruitti Brown Rice Salad is one of my favorite recipes from the expo, because it shows how you can combine rice with veggies and dried fruit for a delicious, filling meal.
Tutti Fruitti Brown Rice Salad
Usarice.com
3 cups cooked brown rice
3/4 cup dried cranberries
1 mango, chopped
3/4 cup chopped pecans, toasted
3/4 teaspoon ground black pepper
1/2 cup raspberry vinaigrette dressing
1/4 cup plus two tablespoons fresh chopped parsley, divided
In large bowl, combine rice, cranberries, mango, pecans, pepper, vinaigrette, and 1/4 cup parsley. Toss well. Garnish with remaining parsley. Makes four servings.
Per serving: Calories 302; Fat 10 g; Sodium 281 mg; Carbohydrate 50 g; Protein 4 g; Fiber 5 g
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