Eat your Eggs — lower cholesterol

Protein

check out this article …USDA is saying eggs are lower in cholesterol than what we thought before…great news because I love egg salad! :-)

http://www.aolhealth.com/2011/02/08/eggs-now-lower-in-cholesterol/?icid=maing%7Cmain5%7Cdl14%7Csec1_lnk2%7C42581

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FAVA beans….What can a FAVA bean do for me?? Mediterranean Healthy :-)

Protein

 

When I think of Fava Beans, I think of  my late father (God rest his soul). On Saturday mornings, when my mom would be at work, my dad would “cook” breakfast for my brothers and I. His favorite dish was fava bean dip with pita bread so it quickly became our Saturday breakfast.  I still love fava bean dip, and I will be sharing a recipe soon.  Let me know if you all have a recipe that you would like to share or if you have any “fava bean memories/stories”.

Below I would like to point out the GOOD, BAD, and UGLY on fava beans.

GOOD

 Fava beans are HIGH in fiber and have ~85% of the recommended daily value. They also contain high amounts of iron ~30% of the recommended daily value. Fava beans are also high in phosphorus, potassium, vitamin K, and vitamin A.

Fava beans contain L-dopa which is used in the treatment of Parkinson’s disease. They also are a whole grain which helps with reducing the risks of the heart attacks and heart disease. They contain no cholesterol as well. They are Mediterranean Heart Healthy!! 

BAD

During my residency, I treated quite a few patients with Glucose 6-Phosphate Dehydrogenase (G6PD) deficiency.  This rare genetic disorder which may cause a type of anemia has been linked to Mediterranean natives, and it generally affects men. Patients with this condition may not be able to digest fava beans appropriately and should try and avoid them. 

UGLY

Interestingly enough, the term fava beans is misleading as fava beans actually belong to the pea family rather than the “bean” family. In general, they should be peeled before eating to improve the inner buttery taste of the fava bean.


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Lentils….Mediterranean Healthy. Beware: do not eat them raw.

Protein

As a young girl, I remember visiting my maternal grandmother who often made me soup for lunch or dinner. It was ALWAYS lentil soup. I cannot recall a time that I went to my grandmother’s house and did not eat lentil soup. I have to say that her lentil soup was amazing!!! But, at the time I never realized that my grandmother was not only a great lentil soup “cooker” but she was also providing me with one of the most nutritious meals a child could eat.

There are various types of lentils as I mentioned in the last blog. Some of the most common are red, green and yellow. My favorite is probably green, but I definitely like all of them.

One key piece of information about lentils is that they should not be eaten raw. This is because raw lentils have “anti-nutrients” which interefere with the absorption of nutrients. Soaking lentils overnight removes the anti-nutrients. Some lentils need to be soaked before cooking, while others do not have to be soaked and should be boiled immediately upon opening the package. Email me if you have questions about this or please comment below.

Lentils contain very high levels of protein and are an excellent source of protein for not only vegetarians but for everyone since we all need protein. They can help provide protein to those on a low-carb diet or even those of us who are trying to maintain our figure and work out. Athletes often eat lentils the night before their big match. They also contain high amounts of iron which is important in pregnant women, children or in people who are anemic.

In addition, lentils have folate (also good in pregnancy) and vitamin B.

Finally, lentils contain a high amount of fiber, and they are important in preventing colon cancer. Green lentils contain about 20% more fiber than non-green lentils so if you are trying to increase your fiber, I would recommend using green lentils.

Who is going to make lentils for dinner tonight? :-)


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Beans Beans they’re good for your heart….the more you eat them….

Protein

 

Since Ellen has brought up BEANS, I am planning to do a series of blogs on various Mediterranean Beans and the health benefits. But, first I would love to know more about my readers and what is YOUR favorite bean?  Let me know what you think.

POLL

What is your favorite type of bean???

  1. Yellow Lentil
  2. Green Lentil
  3. Fava
  4. Garbanzo (chickpea)
  5. Black beans
  6. Kidney beans
  7. Other??

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All about HUMMUS

Protein

Hummus is definitely a staple in Middle Eastern food. It is one of the oldest foods in the world and is eaten all over the Mediterranean. It has become a large trend to the HEALTH Conscious eater.

Hummus is made of chickpeas or garbanzo beans. It is traditionally mixed with olive oil, garlic, lemon and tahini paste.

Chickpeas are an excellent source of fiber. This is important for normal bowel movements and to prevent colon cancer.  Chickpeas can help maintain blood sugar levels and are excellent for people with diabetes, insulin resistance or a family history of diabetes.  They contain molybdenum, which is a trace mineral that is helpts to detoxify the body. Chickpeas also contain iron, manganese and tryptophan. This makes them an excellent dietary source for anemia, energy and depression!!


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