Ask the Nutritionist: Summer Produce

by Selva Wohlgemuth, Co-op News contributor

June 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What are your favorite early summer produce options and why?

In season, locally grown, and organic fruits and vegetables are no match to the large-scale supermarket varieties. Summer is here and it is time to thrive on the bounty of goods it brings. Visiting the Co-op’s certified organic produce department, or a local farmers market, is a great way to get the biggest bang for your buck. Not only are you supporting the local economy and reducing environmental impact, but you are also getting the most vibrant, nutrient-rich foods possible.

Purchasing freshly harvested produce will ensure the highest quality. Not only can you see the difference, but you can smell and taste the difference too!

Did you know the color and smell of fruits and vegetables is due to their phytonutrient content?

The more vivid in color and the more aromatic a fruit or vegetable, the more concentrated the phytonutrients in the product. Phytonutrients are important compounds that have been found to have a wide variety of positive effects on the human body, including reducing inflammation, aiding in hormone regulation, encouraging the growth of good gut bacteria, and even playing a powerful role in preventing cancer.

Some phytonutrients decrease with food processing and are best consumed raw, while others increase with food processing and are best consumed cooked.

To get the most health benefits out of your summer produce, enjoy a variety of raw and cooked plant foods daily.

I hope you load up on the season’s best local, fresh produce! Remember, every color and every smell offers something special. May the natural beauty of your exciting produce discoveries transform into a delightful and phytonutrient-rich dish to share with friends and family.

Let’s get to know some of summer’s earliest rock stars!

Strawberries & Raspberries

Strawberries are amazing because they are in the top 5 produce items with the highest concentrations of vitamin C. Vitamin C plays a large role in eliminating free radicals and reducing inflammation. Just one cup of strawberries provides 100% of your daily vitamin C needs! Raspberries and strawberries are a rich source of polyphenols—phytonutrients that have far reaching health benefits. Phytonutrients, specifically in raspberries, have been studied for their ability to induce programmed cell death (apoptosis) in cancerous cells. These polyphenols increase with each stage of ripeness. The riper the berry, the more intense flavor, and the more health benefits!

TIP: Make sure to buy organic strawberries. Conventional strawberries contain the most pesticides per weight out of any produce item tested by the Environmental Working Group.

Cherries

Rich in powerful anti-inflammatory compounds, anthocyanins found in cherries have been shown to act similar to NSAID drugs, dampening the inflammatory response within muscle tissue. Furthermore, reductions in serum inflammatory marker CRP (c-reactive protein) were found after two servings of Bing cherries. This is an indication that cherry consumption may help reduce systemic inflammation within the body.

TIP: Anthocyanins are more concentrated in dark and tart cherries.

Dandelion Greens

Dandelion greens, especially raw, are unique because they are one of the richest sources of prebiotics (food for good gut bacteria) called inulin and oligofructose. One cup of chopped raw dandelion greens provides a whopping dose of about 7g inulin and 5g oligofructose. These prebiotics provide fuel to good gut bacteria like Bifidobacterium spp., which produce B vitamins for our absorption and short-chain fatty acids that help fuel colon cells and prevent colon cancer.

TIP: If you cook the dandelion greens the content of prebiotics decreases by a third, but it is easier to eat a larger volume. In Greece, they blanch dandelion greens and then drizzle with extra virgin olive oil, lemon juice, and salt. So good!

Fresh Herbs (Oregano)

Oregano is one of the most concentrated food sources of polyphenols called flavonoids, with more than four times higher antioxidant activity than blueberries! Plus, it has potent antibacterial properties due to its high concentration of polyphenols. It has been shown to inhibit the growth of pathogenic bacteria like E. coli and parasites like giardia and Blastocystis hominis.

TIP: Since many of the phytonutrients in herbs are fat soluble, make sure to pair fresh or dried herbs with quality oils like extra virgin olive oil for the biggest health punch.

Summer Squash

This abundant garden vegetable is not only rich in potassium and fiber, but also rich in phytonutrients shown to have many positive effects including reducing the risk of ulcers, promoting the growth of friendly bacteria, and supporting overall health via anti-inflammatory and antioxidant capabilities. Plus, due to its rich fiber content, it can help balance blood-sugar levels and fuel friendly bacteria in the colon. It’s a win-win situation!

TIP: Turn zucchini into a delicate pasta by using a julienne peeler or spiralizer. Then toss with your favorite pesto or sauté with garlic and extra virgin olive oil.

A Recipe Suggestion

See Selva’s recipe for Summer Zucchini Pasta.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Zesty Cilantro Lime Quinoa Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

With lots of lime juice and zest as well as fresh cilantro, this salad is sure to brighten your day. Also, quinoa, pumpkin seeds, black beans, and spinach are all great sources of magnesium! Per serving this salad has 119mg of magnesium, which is approximately 30% of RDA.

Photo by Selva Wohlgemuth

Zesty Cilantro Lime Quinoa Salad

INGREDIENTS

For the Dressing

1/4 cup extra virgin olive oil
1/8 cup apple cider vinegar
zest and juice of 1 large lime
1 1/2 tablespoons honey
1/2 teaspoon ground cumin
1/4 teaspoon chipotle powder (or more
if you like it spicy)
1/2 teaspoon sea salt

For the Salad

1/2 red onion, finely diced
1/2 cup chopped cilantro
1 1/2 cups cherry tomatoes, diced
1/3 cup roasted & salted pumpkin seeds
(I use Eden Organic Spicy Pumpkin Seeds)
1 can black beans, rinsed and drained
2 1/2 cups cooked and cooled quinoa*
2 cups raw baby spinach
avocado (optional)
queso fresco (optional)

METHOD

In a large bowl, whisk to combine all the dressing ingredients. Then add the chopped onion, stir, and allow to marinate. This softens the onion and makes it less spicy.
Meanwhile chop and prepare the rest of the salad ingredients. As you finish prepping the salad ingredients, toss them on top of the dressing. Finally, when all salad ingredients are in the bowl, mix everything together. The longer the salad sits, the more flavor it has.
Optional: Garnish salad with avocado or crumbled queso fresco.

*To make the quinoa: In a medium sauce pan add 1 cup quinoa, 1 3/4 cup fresh water, and 1/4 teaspoon sea salt. Bring to a boil, cover, and reduce the heat to low. Cook for 10–15 minutes until the water has been absorbed. Fluff and allow to cool.

Benefits of Magnesium

Read Selva's Ask the Nutritionist column from the April 2018 issue of the Co-op News to learn about the health benefits of magnesium and it can helps alleviate muscle cramps and spasms and provide other health benefits.

Ask the Nutritionist: Quick and Healthy Breakfast Suggestions

by Selva Wohlgemuth, Co-op News contributor

September 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: In the past, I always had good intentions of providing a healthy breakfast before the kids left for school. However, more than not I easily succumb to the quick and easy, not so healthy options like cereal and milk. Now that school has started, and the busy mornings are upon us, do you have any suggestions for quick AND healthy breakfast ideas that are not cereal?

Dear Reader,

Understandably, mornings can often get hectic. However, a little advance preparation can result in a good breakfast routine. The key to a superstar breakfast for anyone young or old, is making sure to have adequate protein, whether it’s plant or animal based. Although cereal and milk can be quick and easy, it just doesn’t provide the protein punch to keep you going until lunch. Also, most cereals come with a ton of added sugar. A low protein breakfast can easily make you hungry and ravenous just a couple hours later. For sustained energy and concentration, a combination of both protein and fat along with a whole grain or a piece of fruit can help slow the blood sugar rise and mellow the blood sugar drop after your meal.

Research studies have found that a high protein breakfast better curbs hunger than a high carbohydrate breakfast by reducing hunger hormones after the meal and slowing stomach emptying. Furthermore, a recent study on overweight teens, found that a high protein breakfast which contained 35g of protein, prevented body fat gain and stabilized blood sugar levels among teens who would normally skip breakfast.

Say NO to These Common Breakfast Meals

Instant Oatmeal Packets or Quick Oats: Usually instant oatmeal packets are sweetened with added sugar. Plus, the quick oats have been refined to have less fiber, which allows them to cook quickly. Without the added fiber they will quickly spike your blood sugar, especially if they are made with water and topped with added brown sugar and raisins. Instead, opt for old fashioned rolled oats or steel cut oats topped with a handful of nuts and Greek yogurt.
Cereal or Granola with Less Than 1 to 2g of Fiber per 10g of Carbohydrates: Many breakfast cereals have been highly processed and sweetened. This makes the cereal very easy to digest and quickly spikes blood sugars. Choose one that is less processed and contains adequate fiber. I like Blue Heron Bakery Granola, which is sweetened only with dates.
Toast with Butter and Jam: One simple swap can make this a better start to the day. In place of the butter and jam, top whole wheat bread with natural almond or peanut butter.
Just Fruit: Fruit is a healthy whole food. However, when eaten without adequate protein it can quickly spike blood sugars. For a better alternative pair fruit with a handful of nuts or a scoop of nut butter.
Flavored Low Fat Yogurts: Dairy products such as regular yogurt and milk contain natural milk sugars. If choosing a low fat, sweetened dairy product, blood sugars will spike and crash. Plus, if you pair these with fruit, then it is a double whammy. Instead choose whole fat plain yogurts to increase satiety and stabilize blood sugars. An even better option would be plain Greek yogurt, which is naturally higher in protein and lower in sugar than regular yogurt.
Sweetened Coffee Drink: Skipping breakfast and instead drinking a flavored sweetened coffee beverage will do you more harm than good if wanting to maintain focus and energy. If unable to make time for a substantial breakfast, order a coffee with a little splash of half and half and buy a few hardboiled eggs.
Granola Bar: Granola bars are often high in easy to digest carbohydrates and low in fiber, protein, and fat. Instead opt for a new “crunchy” Lara Bar or an RX Bar for more stable energy and satiety.

Say YES to These Balanced Breakfast Meals

Granola with Yogurt and Berries

INGREDIENTS: ½ cup Blue Heron Bakery Granola + 1 cup Nancy’s Full Fat Plain Yogurt + ½ cup blackberries

DIRECTIONS: Place the yogurt in a bowl and top with granola and berries.

Overnight Oats

INGREDIENTS: ½ cup old fashioned oats + 1 tablespoon ground flaxseeds or chia seeds + 1 scoop protein powder + 1/3 cup plain Greek yogurt + 1 cup of milk/nut milk + 1 tablespoon maple syrup + pinch of salt + ½ cup frozen berries or diced fruit

DIRECTIONS: Combine all the ingredients except the fruit in a 16-ounce mason jar, put on lid, and shake vigorously until all the ingredients are fully combined. Top with fruit, put on lid, and refrigerate overnight.

Avocado & Egg Toast

INGREDIENTS: 1 toasted hearty slice of whole grain Bread Farm Bread + ½ avocado + 1 olive oil fried egg + optional sliced tomato

DIRECTIONS: Spread the avocado on the toasted bread, layer with tomato slices and a pinch sea salt. Top with fried egg.

Grab & Go

INGREDIENTS: 1 hardboiled egg + ¼ cup of trail mix + 1 piece of fruit

Simple Fruit & Veggie Smoothie

INGREDIENTS: 1 scoop protein power + 1 medium banana + handful spinach/kale + 1 tablespoon ground flaxseed + 1 cup milk/nut milk + 1 tablespoon nut butter + ice cubes

DIRECTIONS: Blend all the ingredients together until smooth. Add optional squeeze of lemon juice for added zest.

Quinoa Egg Breakfast Cup

INGREDIENTS: 2 eggs + handful spinach (or any leftover dinner veggie) + ½ cup cooked quinoa + sprinkle feta cheese + salt and pepper

DIRECTIONS: Oil a mug or bowl with olive oil or butter. Whisk the eggs. Season with salt and pepper. Stir in the remaining ingredients until combined. Transfer to the oiled mug/bowl and microwave on high for 1-2 minutes or until cooked through.

Hearty Mug Breakfast Burrito

INGREDIENTS: 9-inch whole wheat flour tortilla + 2 eggs + salsa + onion + canned beans + cheese

DIRECTIONS: Press the whole-wheat flour tortilla into a large mug. Crack in your eggs and whisk with a fork while being careful not to tear the tortilla. Stir in some salsa, a little chopped onion, a couple tablespoons canned beans and a sprinkle of cheese as desired. Cook on high in the microwave for 1-2 minutes. Top with optional avocado and hot sauce.

Balanced Dinner Leftovers

Leftovers are not just for lunch or dinner. They are great especially when you are having a hectic morning. Just make sure there is a protein (seafood, meats, beans, legumes, tofu or tempeh, etc.), a whole grain starch (potatoes, brown rice, quinoa, etc.), and veggies.

Ask the Nutritionist

RefreshME! Sports Beverage

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

As we approach summer, everyone is playing hard outside and it is important to rehydrate in times of high sweat losses with water that contains some salt.

Photo by Selva Wohlgemuth

RefreshME! Sports Beverage

INGREDIENTS

1 naval orange
1 lemon
1 lime
1 pinch sea salt
½ cup water
Optional: 1 tablespoon hydrolyzed collagen*
4 to 6 ice cubes

METHOD

Juice the orange, lemon, and lime with a citrus juicer and add the fresh juice to a glass (makes about ½ cup). Then add the salt, additional water, and optional collagen. Stir well to combine. Add ice cubes, a straw, and enjoy!

Note: The total fluid volume of this beverage is only about 12 ounces (if the ice cubes are melted). Therefore, you may need to hydrate with more fluid post-workout to make up total fluid losses.

*Hydrolyzed collagen is made from beef hide and is a very easy to digest protein. It can be mixed into cold and hot liquids without any additional color or flavor. It is a wonderful way to support your joints, skin, nails, and hair. Because it is easily digested and absorbed, it is a great post-workout protein source.

Need recommendations? Just ask any Co-op wellness staff for recommendations for hydrolyzed collagen or electrolyte products that can be added to water for post-workout replenishment.

Proper Hydration

Read Selva's Ask the Nutritionist column from the June 2017 issue of the Co-op News to learn about proper hydration and why it is important to drink more than just plain water after working up a sweat exercising or adventuring.

Asparagus and Bell Pepper Quiche

by Renee Russel

The fresh taste of asparagus shines in this irresistible quiche!

Total Time: 40 minutes
Servings: 4-6 slices

INGREDIENTS

Filling

1/2 pound asparagus, trimmed and cut into 1-inch pieces
1/3 cup red pepper, diced
1/2 cup shredded cheddar cheese
1 pre-made 9-inch pie crust

Quiche

6 eggs
2 cups half and half
1 teaspoon ground black pepper
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon dried thyme

METHOD

Preheat oven to 325°F.
Bring a small pot of salted water to a boil, and gently steam or blanch the asparagus and peppers
until al dente, roughly 3 minutes. Drain and cool.
In a medium-sized bowl, combine the cooked vegetables and cheese. Mix well and scoop the filling
into the pie shell.
Crack the eggs and add them to the bowl. Beat them slightly, then whisk in the half and half and spices.
Pour the mixture into the pie shell, over the vegetable filling.
Bake on a center rack in the preheated oven until completely set.

Recipe by Renee Russel for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Nutritional Information

674 calories, 51 g. fat, 62 mg. cholesterol, 836 mg. sodium, 44 g. carbohydrate, 9 g. fiber, 17 g. protein

Ask the Nutritionist: Mango a Mango

by Selva Wohlgemuth, Co-op News contributor

May 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I am trying to find creative ways to use mango. Can you please give me your best nutrition tips and recipe inspiration?

Mangoes Are Very Versatile

Besides being super tasty, mangoes are a source of the antioxidant-rich vitamins C and A, as well as folate and potassium. One cup of diced mango provides 100 percent of your daily vitamin C and 35 percent of your daily vitamin A needs. Plus, if you find ripe mangoes in your grocery store there are more ways than one to eat them. Mangoes are a great way to sweeten a recipe without using sugar due to their creamy flesh that is easily blended, sliced, or diced into a wide variety of recipes. You can find mangoes used in everything from salsa, to dressings, to desserts.

Hunting for the Perfect Mango

Before you go hunting for the perfect mango, you must first know how you want to use the mango. There are two types you generally find in the grocery store, manila and ataulfo. The manila is larger in size, and both yellow-orange and green in color. The flesh is firm, lightly sweet and tart, and juicy. However, if they are too ripe their fibers can easily get stuck in your teeth. They have a large pit, but provide a lot of fruit flesh for larger recipes. Manila are the best for immediate snacking, dicing into salsas, or slicing into salads, as they tend to be more resistant to bruising. For summer snacking, simply cut the manila mango on either side of the seed and cut the “cheeks” into slices. Eat these like you would a melon.

The ataulfo on the other hand is much smaller in size, more delicate and softer to the touch, and generally a golden yellow color. They are like nature’s sugar packet. The flesh is very creamy, tender, and mostly free of fibers. This mango is great when blended or pureed to naturally sweeten desserts, dressings, or smoothies. If you find a more firm ataulfo it can also be used in salads or salsas. I personally love a small slice of ataulfo mango in fresh rolls or simply paired with ripe avocado slices for a transcending tropical dessert.

However, mangoes may not be for everyone due to their high fructose content. Some individuals have either a genetic or conditional fructose intolerance which may lead to GI distress if consumed in large amounts. If you are struggling with a fructose intolerance, or are currently following a low FODMAP diet, then mangoes are best avoided or enjoyed in small amounts. Replace mango with other tropical favorites like pineapple or papaya.

My Favorite Ways to Use Mango

Dice up into a salsa
Blend into a dressing
Whip up with Greek yogurt
Roll up in fresh rolls
Pair with avocado
Cut up like a melon
Throw into a salad
Blitz into a smoothie
Drizzle with lime juice and coconut milk
Stir into chia pudding
Heat up with a pinch of cayenne
Freeze into popsicles

A Recipe Suggestion

See Selva's recipe for Chipotle Spiced Mango Pico de Gallo.

Ask the Nutritionist

Spring Asparagus Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Every spring the appearance of fresh, seasonal asparagus coincides with the popularity of eggs during the Easter season. These two seasonal favorites combine in this delicious vegetarian recipe.

Spring Asparagus Salad

Makes 2–4 servings (serve as an entree or a side)

INGREDIENTS

For the Olive Oil Vinaigrette:

1 1/2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 teaspoon honey
1/4 teaspoon sea salt
1/4 medium red onion, thinly sliced

For the Salad:

2 pasture-raised fresh eggs
1 bunch asparagus
fresh cilantro or parsley, chopped
2 lettuce leaves (garnish)

METHOD

Mix together the olive oil, vinegar, honey, and sea salt until the salt is dissolved.
Add the thinly sliced red onion and mix well. Allow the onions to marinate in the
dressing for about 15 minutes.
Meanwhile, fill a small saucepan with fresh water and bring to a boil. Gently pierce the “butt” ends of the egg with a push pin or small needle. You want to make sure not to push in too far, just enough to pierce a hole in the shell. Gently add the eggs to the boiling water and reduce the heat to medium. Allow the eggs to simmer uncovered for 10 minutes. Once the 10 minutes are up, quickly rinse the eggs under cold water and set aside on a dry towel to cool further.
While the eggs are boiling, place a steamer basket into a large pot and fill with water just so the water is under the basket. Gently bend each asparagus spear at the bottom end until it naturally snaps. Discard the ends in the compost or save for a future asparagus soup. Place the asparagus into the steamer basket, cover the pot, and bring the water to a boil. Cook for about 3–5 minutes or until the asparagus is bright green and tender. Be careful not to overcook the asparagus, otherwise it will turn green-brown. Once the asparagus has reached optimal color and tenderness, quickly rinse the asparagus in cold, running water for about 30 seconds to stop the cooking process.
Salad Assembly: Place the lettuce leaves in a serving dish and top with steamed asparagus. Evenly pour the vinaigrette with the marinated onions over the asparagus and top with the sliced hard-boiled eggs. Sprinkle the eggs with chopped cilantro or parsley, freshly ground pepper, and a bit of sea salt. Serve immediately.

Current Health Studies on Eggs

See Selva's story from the April 2017 issue of the Co-op News to learn about the current dietary recommendations regarding egg consumption.

Ask the Nutritionist: Good Eggs and Bad

by Selva Wohlgemuth, Co-op News contributor

April 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Although I love the taste of eggs, I try to avoid eggs because heart disease runs in my family. Are eggs safe to eat or should I limit them entirely?

With spring in the air and Easter around the corner, eggs are making their appearance on the table in more ways than just a breakfast scramble. Although eggs are a very nutrient-dense food including protein, cholesterol, choline, and vitamin A, previous dietary recommendations for the public encouraged limited consumption of eggs to reduce the risk of heart disease. Today, new research has found the opposite (1).

Epidemiological studies have suggested that a diet high in eggs, more than six eggs per week, can be safe for the general public.

Epidemiological studies (research studies that follow humans over multiple years) have suggested that a diet high in eggs, more than six eggs per week, can be safe for the general public. Results from a Framingham study found no association between the amount of eggs consumed and heart disease. Furthermore, cholesterol levels were not affected by diets either low (1 egg per week) or high in egg consumption. Many other large-scale epidemiological studies support the above findings as well (1).

cholesterol levels were not affected by diets either low or high in egg consumption

Additional findings from multiple well-controlled studies that followed high-risk populations (those with a high risk of developing heart disease, already have heart disease, or with type 2 diabetes) found that eating 2 to 4 eggs per day for 4 to 8 weeks had little to no effect on total and LDL cholesterol. Some even noted a beneficial increase in HDL cholesterol, otherwise known as good cholesterol (1).

More recently, two studies published earlier this year found that eating 2 to 3 eggs per day for 2 to 4 weeks improved satiety more than oatmeal by reducing the hunger hormone ghrelin, and improved lab markers for heart disease (2,3). They also found a decrease in LDL cholesterol (bad cholesterol) and an increase in HDL cholesterol and choline.

Choline is a very important nutrient for brain, heart, and liver health; fertility and pregnancy; and reducing inflammation. Interestingly, only approximately 11 percent of Americans are meeting their daily requirements of choline and as many as 50 percent have genetic variances which makes it necessary to consume even more than the average recommended amounts of choline (4,5). Eggs are the most concentrated source of choline in the American diet, providing about 150mg per egg. The most concentrated source of choline is liver, providing 350mg per 3-ounce serving.

However, when the epidemiological studies looked at subgroups of the population, a positive association between high egg consumption and development of type 2 diabetes was seen. For example, in the Physician’s Health Study, men and women who ate seven or more eggs per week had a 58 percent and 77 percent (respectively) higher risk of developing type 2 diabetes (6). Other studies found similar results (7).

Before deciding how many eggs are safe to eat, one must first look at the big picture. Did the individuals with high egg consumption possibly eat less fruits and vegetables than those with lower egg consumption? Did they eat less whole grains and beans? Did they exercise daily? Did they smoke? Although all these factors affect the risk of developing type 2 diabetes, most epidemiological studies do not or cannot control for all of these factors (7). Interestingly, in the Physician’s Health Study, the men with high egg consumption did exercise less and smoked more than those with lower egg consumption (1). So, was it the eggs that promoted the development of diabetes or rather the other poor lifestyle choices? I would think the latter.

The key to health is to eat a variety of whole foods that are minimally processed.

Therefore, based on the current research, eating eggs regularly can be safe and may even provide additional heart benefits. Just keep in mind that if you only eat eggs you may be pushing out another food item that also provides health benefits. The key to health is to eat a variety of whole foods that are minimally processed, including fruits and vegetables, whole grains, beans, nuts and seeds, and quality meats and fats. Eggs fit into that picture, especially those that are pasture-raised, which naturally contain higher concentrations of the potent antioxidants vitamins A and E than their conventional counterparts. And finally, for even more heart health benefits, enjoy daily exercise.

Find a comprehensive list of all the links included in this story below.

Ask the Nutritionist

A Recipe Suggestion

See Selva's Spring Asparagus Salad recipe for a tasty, seasonal egg dish that can be served as either an entrée or as a side salad.

Resources

This is a comprehensive list of all the references from the above story.

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586539/#B39-nutrients-07-05344
2) https://www.ncbi.nlm.nih.gov/pubmed/28146063
3) https://www.ncbi.nlm.nih.gov/pubmed/28091798
4) https://www.tandfonline.com/doi/full/10.1080/07315724.2015.1080127
5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876
6) https://www.ncbi.nlm.nih.gov/pubmed/18400720
7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3969252

Ask the Nutritionist: Low FODMAP

by Selva Wohlgemuth, Co-op News contributor

November, 2016

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear nutritionist: I have been diagnosed with IBS and struggle with severe GI symptoms after almost anything I eat. It greatly impacts my quality of life and my relationship with food. Is there a diet you would recommend I try to help alleviate some of the distressful symptoms I am experiencing?

Dear Member: Digestive distress (including gas, bloating, constipation, frequent stools, etc.) is a common struggle for many individuals. IBS (Irritable Bowel Syndrome) in particular is the most common gastrointestinal condition seen by general practitioners. Typical suggestions for bowel regularity include: eat plenty of fiber-rich foods, drink adequate water, take a probiotic, and exercise daily. While on the other hand recommendations to reduce frequency include limiting caffeine, high fat foods, and insoluble fiber. Although these are great recommendations for the public, individuals with IBS may not find any relief, and may even experience further exacerbation of symptoms from some of the above suggestions.

Welcome, the Low FODMAP diet! The Low FODMAP is a clinically studied diet, originally developed by a team of researchers and doctors at Monash University in Australia. It was designed to help manage GI symptoms in functional gut disorders like IBS by limiting specific short-chain carbohydrates called FODMAPs. The FODMAP acronym stands for the following:

F—Fermentable

O—Oligosaccharides (prebiotics such as beans/legumes, garlic, onions, leeks, asparagus, inulin, wheat, barley, rye, etc.)

D—Disaccharides (lactose and therefore dairy products rich in lactose such as milk and yogurt)

M—Monosaccharides (fructose found in apples, pears, watermelon, cherries, high fructose corn syrup, honey, etc.)

And

P—Polyols (sugar alcohols such as sorbitol, mannitol, and xylitol as well as avocados, nectarines, peaches, plums, prunes, etc.)

Note: Check out the Monash University website for a comprehensive list of high FODMAP foods.

Why does this diet work?

FODMAPs are poorly absorbed in the small intestine and rapidly fermented by gut bacteria in the colon as fuel, leading to natural gas production. This is a normal process that even provides us with health benefits. However, if too many FODMAPs are not absorbed, gas production increases to a much greater extent in the colon causing severe distention, pain, and discomfort. Furthermore, if the bacteria have migrated up to the small intestine, this fermentation process can lead to even more uncomfortable and painful bloating because the small intestine is not designed to stretch like the colon. Finally, these malabsorbed carbohydrates can also draw water into the small intestine via osmosis causing urgent loose stools.

How do you know if the Low FODMAP diet is for you?

Try it out! Up to 86 percent of individuals with IBS find improvement in their gastrointestinal symptoms. Most will notice positive results within 3 to 7 days on a strict low FODMAP diet. However, this diet is not one for the long term as it can decrease bacterial diversity and be quite restrictive leading to possible nutrient deficiencies. Rather it should be seen as an elimination trial followed strictly for 4 to 6 weeks with an additional 3 to 4 week food challenge. Each individual has a unique FODMAP tolerance and unique total FODMAP load tolerance (the total amount consumed per day before symptoms arise). Therefore, it is recommended to work with a nutritionist or dietitian that specializes in the Low FODMAP diet to help you find your unique modified FODMAP diet. The end goal is to liberalize the diet as much as possible without an increase in symptoms.

Learn more about the efficacy of the Low FODMAP diet.

A Recipe Suggestion

Try Selva's simple and delicious recipe for Honey Glazed Roasted Carrots that is compatible with a LOW FODMAP diet.

Ask the Nutritionist

Pan Roasted Ling Cod with Hazelnut Butter

by Paul Manthe, Downtown Deli

February 2017

Bring restaurant flair to your home kitchen with pan roasting—a simple restaurant technique that will elevate your dinner to a whole new level. Just a few simple ingredients and you could be dining on this Pan Roasted Ling Cod for dinner tonight!

There are a few restaurant techniques that lend themselves to use by home cooks, and can greatly ease the task of home cooking. Pan roasting is one such technique that requires no special equipment, other than an oven-going skillet, and doesn’t require hours of preparation either.

If you possess a skillet, a spatula, and a standard kitchen range with an oven, you can pan roast like a professional.

The idea is to quickly sear your food in a hot pan, then turn it over and finish cooking it in the oven, a technique usually applied to meat, but can also work quite well with some vegetables.

In this instance, I’m using a locally available fish with locally sourced hazelnuts to create one of my own favorite applications of pan roasting.

Pan Roasted Ling Cod with Hazelnut Butter

INGREDIENTS

ling cod fillet, one-half pound portion per person
1 stick butter, softened (but not melted)
handful of roasted hazelnuts, crushed (see below)
few sprigs of fresh thyme
salt and pepper
cooking oil

PREPARATION

Preheat oven to 350 F. Place one oven rack on the middle rails to center your pan and help fish to cook evenly.
Crush hazelnuts using either the flat of a large knife, the bottom of a bowl, or a food processor. Crumble into a sort of mealy texture with a few larger chunks, not a fine powder.
Strip thyme leaves off the stem, and mince.
In a small bowl, add softened butter, hazelnuts, and thyme leaves. Gently knead the butter to incorporate ingredients; folding it in on itself a few times should do the trick. Form butter into a cylinder, wrap in the paper it came in, and cool in the refrigerator to harden a bit.
Check fillet for pin bones, and remove them with your fingernails or tweezers.
Cut fillet into individual portions. Half pound per person is usual, but use more or less as you like. It’s your meal, after all.

METHOD

Heat skillet over medium high heat, add a splash of oil. You want the pan hot, but not smoking hot. Just heat until the oil swirls easily around the pan.
Place fillet in the pan, skin side up if it has skin. I prefer the skin left on for this technique since I find it helps retain moisture in the meat. Many people don’t like to bother with skin. To each their own.
Cook just until flesh underneath begins to color, a little bit of brown along the edge is good, not too much. Quickly slide your spatula under the fillet from end to end, not from the middle, as this tends to break it. Carefully turn over the fillet and turn off the burner under the pan. Sprinkle with salt and pepper and transfer to the middle rack of preheated oven to finish.
Bake approximately 10 minutes per pound of fish.
While the fish is in the oven, remove butter from the refrigerator. Slice off one round of butter, about as thick as your little finger, per portion of fish and set aside. Save the rest of the butter to anoint other future efforts, like steamed vegetables or another piece of fish.
When cooking time is up, check fish for doneness by pressing gently with your finger to make sure it flakes easily. If it begins to break, your fish is done. Top with a round of reserved butter and let stand a minute while the butter melts.
Serve with your favorite sides. I find a little squeeze of lemon compliments the flavors nicely. Enjoy!

by Selva Wohlgemuth, Co-op News contributor

June 2018

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