Monday, July 20, 2009
Great Snack --> Olives
Olives cannot be eaten right off of the tree; they require special processing to reduce their intrinsic bitterness. These processing methods vary with the olive variety, region where they are cultivated and the desired taste, texture and color. Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives available begin with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. In addition to the original color of the olive, the color is affected by fermentation and/or curing in oil, water, brine or salt.
Olives are very nutrient-rich, containing heart-healthy monounsaturated fat, vitamin E, and antioxidant phytonutrients, including polyphenols. With all of that goodness, it's no wonder that olives play a central role in the Mediterranean Diet, which has been found to promote vitality and offer protection against a host of different diseases.
Source
Labels: healthy diet, healthy snacks, Mediterranean Diet, monounsaturated fat, olives
Monday, June 01, 2009
Did You Know ---> Extra Virgin Olive Oil
Did you know that countries where people use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma?These countries enjoy a Mediterranean-style diet, which studies continue to uncover as being among the healthiest in the world. For example one study which followed participants for over six years discovered that those most closely following a Mediterranean 'olive oil and salad' dietary pattern had a 50% reduced risk of overall mortality! Another study published in the British Journal of Nutrition suggests that the naturally high concentration of phenolic compounds with their antioxidant properties found in extra-virgin olive oil, (that is properly cold pressed and stored in opaque containers), may be one of the key reasons for the lower incidence of cancer and cardiovascular disease in the Mediterranean region.
The monounsaturated fats in olive oil have also been found to be used by the body to produce substances which are relatively anti-inflammatory. By reducing inflammation, these fats can help reduce the severity of arthritis symptoms, and may be able to prevent or reduce the severity of asthma. And not least of all, let's not forget it's great flavor!
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Labels: anti-inflammatory, eating healthy, extra-virgin olive oil, Mediterranean Diet, monounsaturated fat
Tuesday, October 28, 2008
All About Oils....
Fat Lineup | ||
Olive | Rich olive taste, low smoke point. Best in dressings, marinades, sauces, sautés, pastas, casseroles, stir-fries, soups, and meat dishes. | |
Hazelnut | 76% mono, 14% poly, 10% saturated | Brown colored with hazelnut flavor, high smoke point. Best used to bring out flavor in baked desserts, dressings, and meats. |
Avocado | 70% mono, 10% poly, 20% saturated | Light avocado flavor, high smoke point. Best in salad dressings and marinades, sautés, casseroles, pastas, and meats. |
Canola | 62% mono, 32% poly, 6% saturated | Light color and flavor, moderately high smoke point. Best for baking or in dishes that require a mild flavor. |
Peanut | 49% mono, 33% poly, 18% saturated | Peanut flavor and aroma, high smoke point. Best in foods that benefit from peanut flavor, such as Asian stir-fries, noodles, rice, and salads. |
Sesame | 40% mono, 46% poly, 14% saturated | Light and mild sesame flavor, moderately high smoke point. Best in Asian stir-fries, noodles, rice, and salads. |
Palm | 38% mono, 10% poly, 52% saturated | Red-orange color and unique flavor, high smoke point. May bring out the flavor in Caribbean and South American dishes but is moderately high in saturated fat. |
Corn | 25% mono, 62% poly, 13% saturated | Light and mild flavor, high smoke point. Best used in baking or deep-frying but is high in linoleic acid. |
Soybean | 24% mono, 61% poly, 15% saturated | Slightly heavy flavor, high smoke point. Best used in baking or deep-frying but is high in linoleic acid. |
Sunflower | 20% mono, 69% poly, 11% saturated | Light and flavorless, high smoke point. Best used in baking but is high in linoleic acid. |
Walnut | 19% mono, 67% poly, 14% saturated | Rich walnut flavor, moderately high smoke point. Best used to bring out flavor in baked desserts, dressings, and meats. High in alpha-linolenic acid. |
Grape Seed | 17% mono, 71% poly, 12% saturated | Mild flavor, high smoke point. Best in sautéing or frying but is high in linoleic acid. |
Safflower | 13% mono, 77% poly, 10% saturated | Light color and flavor, high smoke point. Best for searing meats, baking desserts, and deep-frying foods but is high in linoleic acid. |
Coconut | 6% mono, 2% poly, 92% saturated | Solid at room temperature, buttery texture, low smoke point. Popular in southeast Asian dishes but is high in saturated fats. |
Labels: monounsaturated fat, oils, polyunsaturated fat, saturated fat
Monday, July 21, 2008
All About the Olive....
Olives cannot be eaten right off of the tree; they require special processing to reduce their intrinsic bitterness. These processing methods vary with the olive variety, region where they are cultivated and the desired taste, texture and color.Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives available begin with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. In addition to the original color of the olive, the color is affected by fermentation and/or curing in oil, water, brine or salt.
Olives are concentrated in monounsaturated fats and a good source of vitamin E. Because monounsaturated fats are less easily damaged than polyunsaturated fats, it's good to have some in our cells' outer membranes and other cell structures that contain fats. The stability of monounsaturated fats translates into a protective effect on the cell that, especially when combined with the antioxidant protection offered by vitamin E, can lower the risk of damage and inflammation. In addition to vitamin E, olives contain a variety of beneficial active phytonutrient compounds including polyphenols and flavonoids, which also appear to have significant anti-inflammatory properties.
They are also a good source of iron, copper, and dietary fiber.
Source
Labels: monounsaturated fat, olives, Vitamin E
Thursday, March 06, 2008
All About Cashews.....
originally uploaded by historyanorak.
Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.
Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes. Studies of diabetic patients show that monounsaturated fat, when added to a low-fat diet, can help to reduce high triglyceride levels. Triglycerides are a form in which fats are carried in the blood, and high triglyceride levels are associated with an increased risk for heart disease, so ensuring you have some monounsaturated fats in your diet by enjoying cashews is a good idea, especially for persons with diabetes.
Bottom line: Cashews are a very good source of monounsaturated fats and copper, and a good source of magnesium and phosphorous.
Source
Labels: cashews, fats, healthy diet, monounsaturated fat, nutrition, Nuts, unsaturated fat
