Tag Archives: nutrition

THE MIGHTY MUSHROOM

There has been much ado about eating colorful produce for health.  While it’s true that deep color is an indicator of phytonutrients; that might lead you to believe mushrooms, especially the white button variety, may pale in nutritional comparison.  Not so. Turns out mushrooms are a very good source of a number of nutrients for example, selenium. They contain more of this immune-enhancing mineral than any other form of produce. They are also a good source of B vitamins, including riboflavin and pantothenic acid.

Read more about how vitamins and minerals perform mini miracles in your body in The Essential Guide to  Healthy and Healing Foods, a book I co-authored with R.D. Victoria Shanta Retelny. 

WHAT’S INSIDE THE WHITE
The button is the most widely available and least expensive mushroom variety.  Research published in the Society of Chemical Industry’s Journal of Food and Agriculture cites that the humble white has as much anti-oxidant properties as its more expensive rivals, the maitake and the matsutake mushrooms – both of which are highly prized in Japanese cuisine for their healthful benefits including lowering blood pressure and their suggested ability to fight cancer. Mushrooms are also the only veggie with vitamin D.  About five white button mushrooms provides 15 IU of D (or 4% of the daily recommended value).

Check out this cast-iron mushroom recipe to get all the mushroom benefits plus iron!

Farmers markets and produce aisles will soon be bursting with blueberries, tomatoes and the ubiquitous white mushroom.  Eat to your heart’s content. Then freeze some to enjoy in smoothies and stir-fry.

For more information on how to freeze food, check out the recipe section of The Green City Market.   In Chicago, this market dedicated to local and organic farmers is now open.

Enjoy!

JoAnn

Have Your Chips and Eat Them Too!

Want to satisfy that craving for salty crunchy snacking without eating oil laden, high fat, calorie-rich potato chips?  Well, if you tried rice cakes and felt like you were eating puffed air,  have I got a tip for you:

shop for snacks in the diabetic aisle

Don’t have diabetes you say?  Doesn’t mean you can’t gain the benefits of specially formulated snacks that are designed to be low calorie and nutrient dense (meaning you get high nutrition for relatively low calories).

Extend Crisps for example are:

  • high in fiber – so they break down more slowly in your body and help control hunger
  • high in protein – 7 grams in most single packs,  giving you more sustained energy
  • no cholesterol, no transfats, little to no sugar and gluten-free
  • low in glycemic index and load – again helping to stabilize blood sugar and keep your energy even keel
  • low calorie – about 130 per bag
  • great taste – REALLY chose from BBQ honey, white cheddar and zesty ranch

I stumbled upon these at the local Walgreens for $1.59.  I was surprised at how good they tasted.  The protein comes from mainly from soy.  And I’ve got to say, they really did satisfy my snack attack and my hunger.  Give ‘um a try and let me know what you think!

Snack Happy!

JoAnn

www.joannmilpilates.com