*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Celebrate the warming days with a nice cold glass of Lipton® Iced Tea, Lemon; your Dietitian's Choice is $5.49 ea for a 20 quart container from May 13th thru May 19th. Introduction to TeaTea is the second most common beverage consumed in the world; the first being water. Tea is a flavorful and aromatic beverage made from steeping cured or fresh plant matter in boiling water. Plant matter can include petals, leaves, roots, stems, and even skins of dried fruits. More specifically, authentic teas are usually made from plants of the Camellia Sinensis family which usually come from tropical climates; however, tea products have been made from other plant sources. According to Afternoon Tea, the first documentation of tea consumption was in China as early as 10 BC. During the 16th century when Far East trades have been established by Europeans, tea was shared amongst many nations and became a favorite beverage for passing time and social events. Types of TeaThere are five different types of tea, again, which all come from the Camellia Sinensis plant family. The type of tea is determined by its processing and fermentation. The more the chlorophyll (green pigment in leaves) breaks down, the darker the leaves get. This results in a stronger tea flavor due to its tannins developed from fermentation. Tannins are bitter and sharp compounds which can also be found in coffee, red wine, beer...foods and beverages that leave a dry feeling in your mouth.
Benefits of TeaTea contains a neurostimulant known as caffeine. Many use caffeine to support attentiveness and alertness. Compared to coffee, tea, depending on its variety, can have up to 95 milligrams of caffeine in a cup of serving; similar to one cup of black coffee. Black tea has the most caffeine while white tea has the least. Green tea contains an antioxidant called catechins. Along with caffeine, it is believed caffeine and catechins may stimulate weight loss by increasing fat burning and prevent fat tissue to accumulate around the waist/abdomen; more research is needed to be done on this. Many weight loss supplements often include green tea extract due to its proclaimed benefits. Herbal teas like chamomile, lemongrass, ginger, or turmeric may have gut relieving benefits. For those experiencing symptoms like excessive bloating and gas, indigestion, or abdominal discomfort, herbal teas may temporarily releieving these symptoms. A study in 2016 reported drinking one cup of tea daily may reduce stroke risk by 20% while four or more cups per day may reduce cholesterol levels by 35%. Sweet Tea Barbecue ChickenBy Taste of Home Test Kitchen https://www.tasteofhome.com/recipes/sweet-tea-barbecued-chicken/ Ingredients
Directions
Sources:
https://afternoontea.co.uk/information/what-is-tea/ https://www.teaclass.com/lesson_0101.html https://www.eatright.org/health/wellness/preventing-illness/the-health-benefits-of-tea https://www.eatright.org/health/wellness/preventing-illness/the-health-benefits-of-tea
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*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Only $0.29 per serving, Jif® is a protein-packed option and is only $3.99 per 28 oz on select varieties as your Dietitian's Choice from April 29th thru May 5th. Great Source of ProteinThough it is not fair to compare the amount of protein in peanut butter to animal protein sources, two tablespoons of protein contains approximately 7 grams which is equally comparable to another plant protein source like a ½ cup serving of cooked black beans! Helps With FullnessThe American Heart Association recommends on average 20 - 25 grams of fiber per day to help reduce the risk of heart disease and lower cholesterol; as well, fiber is also beneficial for a healthy gut and reducing blood sugar absorption. With two tablespoons of peanut butter at approximately 2 grams of fiber, paired with 2 slices of whole wheat bread, brings almost 6 grams of fiber! Is Low in FatIf you look at the nutrition facts label of a jar of peanut butter, you might be surprised that it contains a high percentage of fat. In reality, peanut butter is low in the bad, saturated fats and very high in good monounsaturated and polyunsaturated fats. Research shows a diet high in monounsaturated and polyunsaturated fats may help reduce the bad, LDL cholesterol, and slightly increase the good, HDL cholesterol. Multiple Varieties and SubstituteWith the prevalence of peanut allergies, this leaves many people out of an affordable protein source. There are now a variety of peanut butter substitutes out on the market including almond butter, sunflower butter, cashew nut butter, and more! In regards to the question, “Which peanut butter is better for you - creamy, chunky, reduced fat...etc”? There is no wrong answer for this - choose what you prefer and enjoy it. It is important to note that peanut butters (and any product) that are reduced in fat are often loaded with carbohydrates to make up for the loss in texture. This could pose a problem for diabetics; as well, often times reduced-fat items cut down mostly on the good monounsaturated and polyunsaturated fats and not so much the saturated fats. Chicken Satay with Peanut SauceBy Erin Clarke of Well Plated, March 29, 2022 https://www.wellplated.com/satay-chicken-peanut-dipping-sauce/ Chicken Ingredients
Sauce Ingredients
Directions 1. In a large mixing bowl, whisk together all of the marinade ingredients, except for the chicken: soy sauce, fish sauce, lime juice, honey, Sriracha, ginger, and garlic. Add the chicken, toss to coat, then cover with plastic wrap and place in the refrigerator to marinate for 2 hours or overnight. Let stand at room temperature for 30 minutes before grilling. If using wooden skewers, soak the skewers in water for 30 minutes prior to grilling. 2. Meanwhile, prepare the peanut sauce: In a medium saucepan, combine the chicken broth, peanut butter, honey, soy sauce, fish sauce, Sriracha, ginger, and garlic. Bring to a simmer over medium heat, then let cook, stirring often, until the sauce is smooth and has thickened, about 6 minutes. Stir in the lime juice and set aside. 3. When ready to cook, preheat an outdoor grill or indoor grill pan to medium-high. Then thread the chicken onto skewers. 4. Grill chicken until cooked through, about 2-3 minutes per side. Let rest for 2-3 minutes. Sprinkle with peanuts and cilantro, then serve warm with peanut sauce and lime wedges. Sources:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 https://www.verywellfit.com/black-beans-nutrition-facts-calories-and-their-health-benefits-4118125 https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you https://www.epicurious.com/ingredients/33-peanut-butter-recipes-cooking-suggestions-article *written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Love to spice things up with salsa? Your Dietitian's Choice this week is Curt's Salsa, $4.99 each per 16 oz containers on select varities from April 23rd thru April 28th. History of SalsaSalsa, in regards to the food and not the style of dance, is the Spanish word for "sauce"; however, salsa predates way before Spanish colonialism of Latin America. Tomato is the base of traditional salsas. The vegetable (or fruit, whatever your stance is) is native to Latin America and became domesticated by the Aztecs, Mayans, and Incans. During colonialism of Latin America by Spain in the 1500's, a Franciscan missionary was sent to this area where he documented the use of tomatoes mixed with chilis, herbs, and other ingredients like citrus and beans. He observed this sauce was being served over meats, grilled vegetables, with grains...this is when it is believed the term "salsa" came into fruition for this type of dish which we now often associate with Mexican or Tex-Mex food. Salsa Varietiess defined before, tomatoes make the base of traditional salsas we see that are often associated with Mexican and Tex-Mex food; however, as resources differ across Latin America, as the preparations and traditions have grown and changed over centuries, so has salsa itself. Salsas today (keep in mind salsa is the Spanish word for "sauce") can now be found as...
Nutritional Benefits of SalsaThis section will focus more on the traditional tomato variations. Tomatoes are a rich source of lycopene, a type of non-carotenoid Vitamin A which research has shown strong support in its impact on improving heart health, reducing risks for cancer and inflammation, and even strengthening bones! Generally, the more red a tomato is, the more lycopene it contains. The majority of the lycopene of tomatoes are found in the skin too. To increase access to lycopene, it is recommend to consume the tomato in its entirety, or, expose tomato to a source of heat such as cooking it as marinara sauce or canning your own salsa, or purchasing pre-made canned salsas and marinara sauces. The heat from cooking or pasteurization helps release the lycopene from the strong tomato tissue, improving its availability to support nutrition benefits. Salsa is high in Vitamin C due to its abundance in tomatoes, but also other ingredients including use of citrus fruits like lemons, or other nightshades like bell peppers. During times of skin tissue damage, like from a paper cut, the skin requires a protein from collagen to heal. Collagen attracts specific cells called fibroblasts which adhere collagen to the wound like glue. For wounds to heal faster, Vitamin C is needed to synthesize, or create, more collagen. In regards to collagen supplementation, there is lack of research that supports collagen supplementation can speed up wound healing at this time. This is due to the collagen being broken down into its basic protein structures in the stomach versus allowing the body to use collagen in its full form for wound healing. Salsa is generally a low calorie-nutrient dense food item that is packed with fiber, especially when it is freshly made and chunky. Fiber helps support insulin regulation, decrease cholesterol levels, support gut regularity, and support weight management goals by increasing the fullness sensation. Salsa Chicken Rice CasseroleIngredients - 1 ⅓ cups uncooked white rice - 2 ⅔ cups water - 4 skinless, boneless chicken breast halves - 2 cups shredded Monterey Jack cheese - 2 cups shredded Cheddar cheese - 1 (10.75 ounce) can condensed cream of chicken soup - 1 (10.75 ounce) can condensed cream of mushroom soup - 1 onion, chopped - 1 ½ cups mild salsa Directions 1. Place rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes. 2. Meanwhile, place chicken breast halves into a large saucepan, and fill the pan with water. Bring to a boil, and cook for 20 minutes, or until done. Remove chicken from water. When cool enough to handle, cut meat into bite-size pieces. 3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish. 4. In a medium bowl, combine Monterey Jack and Cheddar cheeses. In a separate bowl, mix together cream of chicken soup, cream of mushroom soup, onion, and salsa. Layer 1/2 of the rice, 1/2 of the chicken, 1/2 of the soup and salsa mixture, and 1/2 of the cheese mixture in prepared dish. Repeat layers, ending with cheese. 5. Bake in preheated oven for about 40 minutes, or until bubbly. Sources:
https://www.thenibble.com/reviews/main/salsas/history-of-salsa.asp https://www.twistedtaco.com/get-salsa-history#:~:text=Salsa%20is%20traced%20back%20to,conquered%20Mexico%20in%20the%201500s. *written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Refuel without the additives with the Dietitian's Choice this week, BodyArmor®. BodyArmor® is available 2 for $3.00 on 16 oz select varieties from April 15th thru April 21st. What is BodyArmor®?BodyArmor® is a line of sports drinks who believe that hydration should not have added sweeteners, added colors, or added artificial flavors. Everything is natural! During times of strenuous exercise or activity, a lot of electrolytes lost from sweat and loss from muscle use are potassium and sodium. Compared to other sports drinks, BodyArmor® contains 700mg of potassium per 16 ounce serving due to its use of coconut water as an ingredient. In addition, the natural sweetness of coconut water makes this a low-calorie option. Having a sports drink like BodyArmor® reduces the risk for nausea and vomiting that can be related to the body to absorb glucose from other sports drinks too quickly after exercise or strenuous activity. Nausea and vomiting may lead to further complications including poor appetite, weight loss, dehydration, and electrolyte imbalance. What Are Electrolytes?Electrolytes are nutrients that are found within our body's blood and tissue that contain an electric charge. These electrolytes come from the food and beverages we consume. As shown in the image above, the electrolytes are: magnesium, calcium, potassium, chloride, and sodium. They are important nutrients for the human body due to their abilities of...
The amount of electrolytes you have can change depending on your hydration status. For those who are overhydrated such as during times of water fasting, this may trigger the need for medical attention. An example of a condition that is sensitive to overhydration is hyponatremia, or low sodium levels. Symptoms of hyponatremia include: decreased urine production, nausea, fatigue, dizziness, confusion, muscle cramps, and seizures. An analysis published in 2018 examined 2.3 million hospitalizations between 2000 and 2004. Of those 2.3 million patients, 14.4% or roughly 331,000 patients were diagnosed with hyponatremia upon admission. So apart from the overall functions for the human body, what do each specific electrolyte do? Magnesium Sources of magnesium include whole grains, seeds, nuts, beans, lentils, peas, dark green vegetables, and bananas. Its primary functions are to...
Calcium Sources of calcium include dark green vegetables, cow dairy products, fortified foods and beverages, and fatty fish like sardines or salmon. Its primary functions are to...
Potassium Sources of potassium include potatoes, red / orange / yellow fruits and vegetables. Its primary functions are to...
Chloride Sources of chloride include table salt, tomatoes, leafy greens, olives, and bread. Its primary functions are to...
Sodium Sources of sodium include table salt, added salt in pre-packaged foods, natural traces in meat, fruits, and vegetables. Its primary functions are to...
Where’s the beef? This week at Mackenthun’s, your Dietitian’s Choice is the round tip steak roast, just $5.99 per lb from April 8th thru April 14th. Cuts of BeefCheck out this resource from Cattleman’s Beef Board and the National Cattleman’s Beef Association to view an easy graphic showing where all the different cuts of beef are found and recommended cooking methods for each. Click here for the graphic. This week’s featured cut, the round tip steak, comes from the hind legs of cattle. These cuts are very lean due to the high use of these muscles. Therefore, improper cooking can make these cuts dry compared to other cuts of meat. However, they make ideal roasts and stews full of meaty flavor. To ensure food safety, make sure that the center of the roast reaches at least 145° F. Nutrition Considerations of BeefBeef is a source of high-quality protein. Protein is important not only for building muscle, but for maintaining immune health, providing structural support, sending signals throughout the body, and helps regulate fluid balance. Related to fat, meat cuts are typically higher in saturated fat, the type of fat that is associated with increasing cholesterol levels in the blood. However, lean cuts, such as the round tip steak, contain less saturated fat, making them a more heart-healthy option than other cuts of beef. Finally, beef is also an excellent source of iron. Iron is the number one micronutrient deficiency in the world. Iron is used by red blood cells to transport oxygen around the body, making it a critical nutrient. Vegetable Beef StewBy Makinze Gore, Jan 22, 2021 Ingredients - 2 tbsp. extra-virgin olive oil, divided - 2 lb. beef chuck stew meat, rib roast, or other roast cut - 1 white onion, chopped - 2 carrots, peeled and cut into rounds - 2 stalks celery, chopped - Kosher salt - Freshly ground black pepper - 2 cloves garlic, minced - 2 tbsp. tomato paste - 6 c. beef broth, unsalted - 1 (28-oz.) can crushed tomatoes - 1 tbsp. Worcestershire sauce - 1 tsp. dried oregano - 1 bay leaf - 2 sprigs thyme - 4 sprigs parsley - 3 russet potatoes, peeled and cubed - 1 c. frozen peas Directions
1. In a large dutch oven, over medium heat, heat 1 tbsp olive oil. Add beef and sear on all sides until well browned, 10 minutes. Work in batches as necessary. Transfer beef to a plate. 2. Heat remaining tablespoon of olive oil and cook onion, carrots, and celery until soft, 5 minutes. Season with salt and pepper. Add garlic and tomato paste and cook until fragrant, 1 minute. 3. Add beef back to dutch oven then add broth, tomatoes, Worcestershire, oregano, bay leaf, thyme, and parsley. 4. Bring to a boil then reduce heat to a simmer. Season with salt and pepper. Cover and let simmer until beef is tender 2 ½ hours. 5. Add potatoes and simmer covered until potatoes are tender, 30 minutes. 6. Remove bay leaf, thyme, and parsley. Stir in peas and cook until warmed through, 2 minutes. 7. Garnish with chopped parsley to serve. *written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian It is understandable that there is concern around soy and soy food products. Over the years there are constant debates about whether soy is good for you, or, is soy bad for you. Whatever your position is on soy and soy food products, the purpose of this article is to review the current scientific, evidenced-based literature on soy and soy food products and their impact on health. Argument: |