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Q: When recipes list
optional toppings or flavorings, are they included in nutritional
information listed?
A: Unless a recipe specifies otherwise, you should
assume that nutritional information such as calorie, fat, carbohydrate
and sodium does not include any ingredients listed as optional.
When the optional ingredients are extra herbs or spices, these
add natural plant compounds called phytochemicals and they usually
don’t change the calories or nutrients in the dish. Of course,
if you are using a large amount of a chopped herb, more like
a leafy green than a seasoning, it could significantly increase
the amount of vitamin C or other nutrients. Toppings like grated
cheese, sour cream and nuts, can add significant amounts of calories
and nutrients. Part of the reason these aren’t included
in nutritional analysis is that often no amount is listed. Grated
Parmesan adds less than 15 calories for someone who adds just
a couple teaspoons to their serving, yet it can add about 90
for the cheese lover who adds four tablespoons. Likewise, when
a recipe lists "salt and pepper to taste," realize
that the sodium content you see does not reflect any added salt. |
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Q: Is polenta a whole
grain?
A: Most of the polenta you see in restaurants or stores
– whether dry or cooked – is not a whole grain. It’s
made from degerminated corn meal, a refined grain. You can find
dry whole-grain polenta in some gourmet or health foods stores,
or sold over the Internet. For a less expensive option you can
also make your own polenta with basic whole-grain cornmeal –
get the coarser grind if you have a choice – that will have
the added fiber and nutrients of whole grains. One common method
is to cook one cup of dry whole-grain cornmeal with three cups
of water. This will give you three cups of cooked polenta. For
optimal taste and a creamy texture, allow the cornmeal to cook
for 25 or 30 minutes by keeping the temperature low and adding
water as needed. It will thicken when cooled. Once sliced, it
makes a great whole-grain base for a variety of toppings, from
traditional tomato pasta sauce to sautéed spinach and
vegetarian chili.
Q: I keep hearing that
wild blueberries are a top source of antioxidants. Do I need
to eat wild blueberries to get the most health benefits rather
than the conventional blueberries that are easy to find?
A: Some research does suggest that wild blueberries
score even higher for antioxidant power than the larger cultivated
blueberries we are used to seeing in produce aisles and farmers’
markets. However, "regular" blueberries are still among
the top food sources high in antioxidants, so don’t feel
you have to choose. Frozen wild blueberries can be found year-round
in larger grocery stores and specialty markets, making it easy
to grab one handful at a time to add to cereal, yogurt, muffins
or salads. They may be about fifty percent more expensive than
standard frozen cultivated blueberries however, so if a higher
price means you will eat fifty percent less, then you’re
probably no better off. You may also see wild blueberries canned
in heavy syrup but the disadvantages of the extra calories and
sugar offsets many of the nutrition benefits. Whatever your choice,
enjoy blueberries for taste and nutrition. And remember that
research suggests the greatest health benefits probably come
from eating a wide variety of produce. |
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