Kasia the Expert

     In honor of National Nutrition Month, I thought I'd kick off a discussion about phytonutrients, a term that is not yet a household word.  Phytonutrients are chemical compounds found naturally in fruits, veggies, legumes, grains and nuts.  For a long time, our understanding of plant nutrition focused on vitamins and minerals until more and more research revealed that phytonutrients are nutrition powerhouses in a league of their own.  Unlike the traditional nutrients, phytonutrients aren't "essential" for life, but are thought to promote antioxidant action inside the body.  Antioxidants in the body wage the war against free radicals that can damage cells, including cells of the immune system.  Research is ongoing to better understand the contribution of phytonutrients to human health.

     Of all the phytonutrients, we probably know the most about carotenoids, the red, orange and yellow pigments in fruits and vegetables (think carrots, leafy greens, sweet potatoes and tomatoes, to name a few).  An interesting fact--the carotenoid lycopene in canned tomatoes is absorbed into the body better than the lycopene in fresh tomatoes.

     Today, most Americans don't consume enough fruits and veggies.  In fact, according to research done by the Centers for Disease Control (CDC), only 14% of American adults consume the recommended amount of fruits and vegetables per day.  The number is even lower for adolescents-less than 10%.  To avoid being included in this statistic, I follow my daily recommendation of 1.5 cups of fruit and 2.5 cups vegetables from the Dietary Guidelines for Americans 2005 (based on 1,800 calorie meal plan).  To learn more about what you can do to consume more fruits and veggies--and phytonutrients--visit www.mypyramid.gov for your personalized meal plan!

      If there was a way to prepare your favorite recipe and make it more nutritious without taking the time to do a full makeover, would you give it a try? I recently experimented with a couple of simple and quick ideas that can make a good recipe even better by adding a nutritious boost.

To me, spring is not only a high energy season, filled with activities but also a perfect time to reconnect with friends. Preparing brunch, a combination of breakfast and lunch can be a perfect way to celebrate this energizing time of year.

Pancakes happen to be my favorite brunch menu item and here is my recipe for maximum nutrition with a minimum effort:

Good:

Favorite Pancakes

Better:

• While cooking pancakes, add fresh bluberries to your favorite pancake batter. Use leftover blueberries to make a sauce by simmering blueberries sweetened to your taste for about 15 minutes. Top pancakes with blueberry sauce.

Nutritional Benefit: The flavonoid, anthocyanidine is found naturally in blueberries. Just 1/2 cup of blueberries is a good source of vitamin C and adds almost 2 grams of fiber.

• Consider adding some toasted wheat germ to your pancake batter. I usually keep a small jar in the refrigerator and like to add it to several dishes including pancakes. Sprinkling toasted wheat germ over the batter seems to also get my pancakes closer to the "fluffy pancake" texture everyone enjoys.

Nutritional Benefit: Wheat germ is known as the "heart" of the wheat kernel, a concentrated source of importnant nutrients including vitamin E and folic acid.

If you have an idea on how to maximize nutritional benefits of your favorite recipe, be sure to post it in the comments section below!

     If your household is similar to mine during post-holiday season, then there's a strong emphasis on resuming a normal routine.  The tide changes to a more low-key lifestyle at home and enjoying the simplicity of winter.  This also means going lighter on meals, in an effort to counteract the heavier fare we indulged in from Thanksgiving through Valentine's Day.  One of my family's favorite things to do during this time is experiment with ways to cut fat and calories from our favorite recipes, which is great for two reasons--meals stay light and simple (no need to make extra trips to specialty grocery stores in the middle of a snow storm) and it helps me stick to my balanced lifestyle, which includes keeping weight gain at bay.  I've found the following ingredient substitutions help me reduce fat and calorie intake--without noticing a sacrifice in taste:

• Swap cream with low-fat evaporated milk.  It yields the same color and consistency as cream, but saves you half the calories and fat.  I experimented on my sister's chocolate birthday cake and the result was a lighter, fluffier consistency.
• Swap bacon with peppercorns, or smoked jalapenos.  You'll keep the peppery, smoky flavor of bacon without all the calories, fat and saturated fat.  Experiment with soups, omelets, or even lean protein and fish.
• Swap butter, regular mayonnaise or sour cream with any of Gulden's mustard varieties.  Jazz up sandwiches, sauces, baked potatoes, or even toss on your salad for a tangy, fat-free and low calorie dressing.

     According to the International Food Information Council Food & Health Survey, over half (53%) of Americans say they are actively trying to lose weight.  Simple ingredient substitutions, such as those listed above, can help against the battle of the bulge.  I hope you find them just as useful-and tasty!-as I have.