What Should I Eat? Avocados

True or False: You shouldn't eat avocados because they're really high in fat.

Answer: Avocados are high in fat (30 grams of fat in half a medium avocado), but it's the good-for-your heart monounsaturated kind of fat.

Don't overdue it if you're watching your weight, but there are plenty of reasons to enjoy avocados in moderation.

Half of a medium size avocado (100 grams/3.5 ounces) has 160 calories.

And those calories are packed with nearly 20 nutrients: vitamins, minerals, and assorted phytochemicals.  Like vitamins C and E, beta-carotene, potassium, folate, lutein and fiber.

Counting carbohydrates and protein? Half of an avocado has 7 grams of carbohydrate and 4 grams of protein.

The California Avocado Commission lists eight varieties grown there. In Israel, we grow at least seven varieties. So some type of avocado is available almost any time of the year! 

Chop or slice avocado into salads. Mash it with a bit of lemon juice for guacamole. Thin the guacamole with some olive oil for a salad dressing. Spread avocado on bread instead of mayonnaise. It's great in sandwiches too.

Looking for gourmet? The Grinfeld family recently started producing avocado oil in Israel. 16 kilos (35 pounds) of avocados are processed into a quarter-liter (1 cup) of amazingly delicious (and expensive!) oil. Look for it at specialty-food stores or contact them through their website.

What Should I Eat? Beets

More short tidbits about “normal” food that is good for you.

We spent a day in Tel Aviv during Chol Hamoed Pesach. Just for a change of scenery, a walk along the sea and a meal in a restaurant rather than at home.

I ordered fish and an unusual-sounding salad:  Beets, walnuts and goat cheese on a bed of baby mix, dressed with a simple vinaigrette.

Wow! Beets have never topped my list of favorite vegetables, but this was a winner. I added beets to my next shopping list.

My mom made one thing with beets - cold borscht. I remember it fondly as a kid, served with a dollop of sour cream and chopped cucumber. Very refreshing on a hot summer day.

Otherwise, beets never managed to inspire me. Until I tasted this salad.

When I do cook beets, I usually roast them to preserve their flavor. Wrap them whole (cleaned but not peeled) in heavy-duty foil, place on a baking sheet and cook them in the oven at about 400 degrees F (200 C). When they're done, cool and peel.

Steaming is an even quicker way to cook beets. Use a steamer basket on the stovetop or a baking dish with a few tablespoons of water in the microwave. First trim and peel the beets with a vegetable peeler. Cut them into wedges, cubes or slices, about 1/2 to 1 inch (1 1/4 to 2 1/2 cm) thick. Steam them for 10-15 minutes on the stovetop or 8-10 minutes in the microwave.

Half a cup of beets has 29 calories, 2 grams of fiber and nearly 20% of the daily value for the B-vitamin folate. Their gorgeous color comes from betanin, a phytochemical that may bolster the immune system.  They also contain heart-healthy antioxidants and the powerful cancer-fighting agent betacyanin.

 

 

What Should I Eat? Nuts

Got the munchies? Need an easy, satisfying snack?

Eat a handful of nuts. They’ll take the edge off of your hunger. They’re a great source of protein. And full of vitamins, minerals, phytonutrients and fiber. Yes, they’re high in fat, but it’s mostly good, unsaturated fat. The kind that reduces LDL (lousy) cholesterol and keeps HDL (healthy) cholesterol levels high. In fact, people who regularly eat nuts are less likely to have heart attacks or die from heart disease than people who rarely eat them.

But nuts are high in calories.

So don’t add nuts to an already high-calorie diet. You’re likely to gain weight. And excess weight could cancel the health benefits of nuts.

Here’s the trick: eat nuts instead of cookies, candy, chips and other junk food. And don’t overdo it. An ounce or two (28-56 grams) of nuts a day is a reasonable amount. That’s ¼ to ½ a cup or a large handful.

More Foods that are Good for You. Another in the Series: "What Should I Eat?"

Eggs

When everyone’s hungry and you haven’t planned anything to eat, whip up an omelet. Eggs take particularly well to leftover vegetables. Add eggs to sautéed onion, red pepper and zucchini for a Spanish-style frittata. Leftover roasted potatoes? Cooked broccoli or asparagus? A tomato that won’t last until tomorrow? Add them to beaten eggs with a little salt and pepper, and you’ll have a tasty meal in no time.

Just be sure to cook eggs thoroughly to avoid salmonella poisoning. Unless you’re diabetic or have high cholesterol levels, you can enjoy eggs regularly. Their high-quality protein and easily absorbable vitamins and minerals make them nearly perfect nutritionally.

What Should I Eat? Popcorn

Popcorn

For an easy and nutritious snack, stock your pantry with popcorn.

Popcorn is a whole grain with plenty of fiber. If you don’t add a lot of butter or oil, it’s low in calories. And if you go easy on the salt, it’s also low in sodium.

Eat three cups of air-popped popcorn and you’ll get one serving of a whole grain and almost 4 grams of fiber. All for a mere 100 calories and less than 1½ grams of fat.

The healthiest popcorn is air-popped, which requires a special electric machine. We make popcorn in a covered pot on the stove using just a small amount of canola oil.

If you prefer microwave-in-the-bag popcorn, make sure it’s low-fat. And read the label to be sure there’s no hydrogenated or partially-hydrogenated fat in the ingredient list.

Did you know that popcorn eaters in the US got 250% more whole grains in their diet than people who didn’t eat popcorn? A survey reported in the Journal of the American Dietetic Association indicates that popcorn eaters generally have healthier eating habits than those who don’t indulge.

So next time you’re looking for a healthy snack, go for whole grains with a batch of popcorn.

What Should I Eat? Prunes

Prunes

Years ago, full-page ads in a popular Jewish women’s magazine featured two products: bran cereal and prunes. That was a clear message to me – this publication was for ladies my grandma’s age who needed more fiber in their diets.

The ads have changed, along with the image of the magazine. And bran is now modern and fashionable.

But prunes (or dried plums, as they’re called now) were left behind.

I’m to blame as much as anyone. The box of prunes in my refrigerator hadn’t been touched since Pesach. I just noticed it and ate a few. Wow - what a great snack! They’re sweet, chewy, and satisfying. You can cook some up with dried apricots, a cinnamon stick and a little water (no sugar needed) for a quick easy dessert.

Prunes are high in potassium and anti-oxidants. And yes, they’re still a great source of fiber.

Now that some of us are grandmas, let’s leave that old image behind. It’s time to give prunes their respectful place next to dried cherries, peaches and blueberries.

What Should I Eat? Whole Grains

Here's another in the series "What Should I Eat?" Each post is about "normal" food that is good for you. Nothing exotic or expensive - I promise.

Whole Grains

Think whole grains for healthy wholesome eating. Chock full of vitamins, minerals and fiber, they’re low in fat and high in taste.

Try bulgur, cracked wheat, barley, millet, quinoa and brown rice. Our current favorite is farro – an heirloom strain of wheat that we first tasted in Tuscany. Chewy, soft and mild, it’s easily digestible and cooks faster than whole wheat berries. It makes a lovely summer salad and a tasty side dish to fish and poultry.

Brown rice takes longer to cook than white rice. But if you don't have a full 45 minutes or so to cook it, you can plan ahead with these two "short-cuts".

1. Soak the rice (1 cup rice, 2 ¼ cups water) for an hour or so before cooking it. This also works if you’re using a rice machine.

2. Parboil the rice: Boil 2 cups of water and 1 teaspoon of salt in a large pot. Add 1 cup of rice. Boil for 15 minutes, stirring occasionally. Drain. Use it now in your favorite white rice recipe, or store it in the refrigerator and use it within a few days.

What Should I Eat?

Most of us hear a lot about what we shouldn’t eat.

“Cut back on red meat.” “Don’t drink sweetened soda.” “Eat fewer processed foods.” “Eat less sugar, fat and salt.” The list of “don’ts” just keeps growing.

Do you ever wonder what’s left that’s healthy and still tastes good? Would you like to know what you really should be eating?

Here’s the first in a periodic series of articles called “What Should I Eat?” Short tidbits about “normal” food that is good for you. Nothing exotic or expensive – I promise.


An Apple a Day?

“An apple a day keeps the doctor away.”

Doesn’t this phrase sound rather passé now that more fashionable fruits are “in”? But it may be closer to the truth that we ever thought.

In a number of large studies, eating apples regularly had a positive effect on blood pressure, risk of heart disease and stroke. Research points to an array of antioxidants and pectin (a form of soluble fiber) in apples that have a positive effect on cholesterol metabolism. Cancer-fighting compounds have also been identified in apples.

There are endless varieties of apples. Though modern agriculture has limited the choice in many supermarkets to a few mainstays like Red and Golden Delicious and Granny Smith, keep an eye out for other varieties as well. Don’t let the designation of “eating” and “baking” get in the way of tasting different apples. You may find that a baking apple is your favorite eating apple. And if you’re lucky, local farmers may be growing heirloom or more unusual varieties native to your area.

Since much of an apple’s healthy phytochemicals are concentrated in its peel, eat whole unpeeled apples whenever you can. When you want a change, try baked apples, apple crisp, apple sauce and even apple juice. Look for unsweetened products that are made with whole apples.