*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. 

Tea 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. 

There 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. 

• Black
• Green
• White
• Oolong
• Pu-erh

There are also herbal teas; however, these often include other sources outside of Camellia Sinensis. These include flavors like orange spice, Earl Gray, English Breakfast, and more. 

Tea 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%.

By Taste of Home Test Kitchen
​https://www.tasteofhome.com/recipes/sweet-tea-barbecued-chicken/

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

*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. 

The 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! ​

If 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. ​

With 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. ​

By Erin Clarke of Well Plated, March 29, 2022
​https://www.wellplated.com/satay-chicken-peanut-dipping-sauce/

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.

*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. 

Salsa, 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. 

s 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...

• Salsa verdé - a green sauce made with tomatillos
• Queso blanco - a sauce made with a variety of white, Mexican cheese
• Salsa de maize - a sauce made with roasted corn

This list could go on as there are so many different varieties!

This 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. 

Ingredients
- 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.

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. 

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...

• Balancing the amount of water your body holds onto
• Balancing your body's level in acidity
• Moving nutrients into tissue
• Removing wastes out of your tissue
• Maintain the function of your heart, nerves, brain, and muscles. 

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...

• assist in the metabolism of carbs
• support DNA
• support the ability for the heart muscles and body muscles to contract
• support insulin production and tissue response to insulin

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...

• support strong bones and teeth
• support heart muscles and body muscles to contract
• regulate consistent heart rate
• support nerve signaling
• assist in blood clotting

Potassium
​Sources of potassium include potatoes, red / orange / yellow fruits and vegetables. Its primary functions are to...

• support water balance
• support heart muscles and body muscles to contract
• support blood pressure

Chloride
Sources of chloride include table salt, tomatoes, leafy greens, olives, and bread. Its primary functions are to...

• support fluid balance
• support delivery of oxygen to tissues around the body
• support balance of body's acidity

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...

• support fluid balance
• support blood pressure
• support heart muscles and body muscles to contract
• support nerve signaling

Sources:
​https://doi.org/10.1371/journal.pone.01943

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.

​Check 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. 

​Beef 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.

By 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. 

Research has found compounds in soy, called phytoestrogens, mimic the effects of the hormone estrogen. The prefix in phytoestrogen, phyto, ​means these compounds come from plants. See the above image. We have estradiol, a type of estrogen, and isoflavones; you may be wondering where is the phytoestrogen?

According to multiple studies from Oregon State University, Frontiers of Neuroendocrinology, and Nutrients, phytoestrogens are​ isoflavones, in addition to, lignans. Estrogen hormones are considered a steroid structure which contains cholesterol molecules. Isoflavones are considered phenolic compounds, meaning, they contain tight strings of single oxygen molecules and loose oxygen-hydrogen molecules with aromatic rings shaped like diamonds containing multiple carbon bonds.

Soy is the highest source of phytoestrogens. In addition, other sources of phytoestrogens include beans, lentils, peas, peanuts, flaxseeds, berries, beer, spinach, seeds, rice, whole wheat products, gluten-free products, and sprouts. Traces of phytoestrogens can be found in cereal, potatoes, other fruits and vegetables, and meat.

Because isoflavones are in so many food sources, it is hard to pinpoint that isoflavones from soy alone is the culprit.

A 2006 study published in the journal of Nutrition and Cancer investigated phytoestrogen consumption and breast cancer prognosis (the forecast of disease progress). The researchers investigated 104 Australian between ages 40 and 80 with invasive breast cancer confirmed by biopsy testing between October 2000 and November 2021. Data was collected using questionnaires and food records with food weight consumed to measure phytoestrogen content. The study has found the following...

• The odds of increased progesterone risk was up by 66%.
• The odds of being diagnosed with a higher stage of breast cancer decreased by 32%.
• The odds of current breast cancer tumors increasing in size greater than 15 millimeters decreased by 37%.

The researchers concluded that women with invasive breast cancer confirmed by biopsy testing had a reduced rate of cancer progression despite the increased levels of progesterone.

Weaknesses of this study however, is the lack of a comparing group of generally health adults to observe risks relating to phytoestrogen consumption and accuracy of truthfulness in answering the questionnaires and weighing the food.

A 2008 study published in The Journal of Steroid Chemistry and Molecular Biology reported the concern for phytoestrogen is that it attaches to receptors for estrogen in the human body due to its similarities in structure; however, phytoestrogen's effects are 10,000 times weaker as the actual hormone itself. Because women who are at risk for breast cancer, or have breast cancer, have higher levels of estrogen, having phytoestrogens attaching to receptors for estrogen reduces the ability for estrogen to be absorbed into the body. Phytoestrogens act as a "stop sign" for specific pathways to slow down the production of estrogen too; thus, the researchers concluded a diet high in phytoestrogens like those from soy foods reduces breast cancer risk and progression into advanced stages of breast cancer.

Gynecomastia is a condition that causes abnormally large breast tissue in men which can cause swelling, discomfort, embarrassment and body dysmorphia. 

It is believed consuming soy and soy food products, given its high levels of phytoestrogens, is one of the leading causes for gynecomastia. 

A literature review published in the journal of Fertility and Sterility in 2010 investigated multiple studies whether soy and its phytoestrogens increases the risk for feminine-like traits in men. It is known testosterone, the male hormone, inhibits the risk for developing enlarged breast tissue. In addition, an increase in estrogen increases the risk for prostate cancer and its development into advanced stages.

One study that was reviewed found a high intake of phytoestrogens in men greater than 40 years old with advanced prostate cancer had a higher risk for developing gynecomastia than those in its early stages of prostate cancer. Even if consumption of phytoestrogens decreased or stopped entirely, gynecomastia continued to develop which may be likely due to the fact that higher estrogen levels continue to exist as prostate cancer progressed. 

Another study reviewed men older than 40 years of age with early detected prostate cancer with high phytoestrogen consumption had a 20% risk increase in developing gynecomastia, but a lower chance of prostate cancer developing into its advanced stages. Regardless, their estrogen levels remained within the normal ranges while those with advanced prostate cancer had estrogen levels beyond the normal ranges. 

Many research studies on soy phytoestrogens and its impact on thyroid health have been on animals such as mice and monkeys; thus, many laypersons often attribute those findings to be reliable and plausible for humans despite our biology being completely different. 

For humans, it is still inconclusive and safe to say phytoestrogens do not increase the risk for thyroid disorders. A 2018 study published in Frontiers in Endocrinology did just that. About 20 male and 24 female participants were selected, 22 participants were given 30 grams of soy protein daily while the remaining 22 participants were given 66 milligrams of phytoestrogens daily. Each group followed these assigned regimens for 8 weeks. All of the participants had early onset hypothyroidism. At the end of the 8-weeks, soy protein and phytoestrogen supplementation did not alter thyroid function or thyroid hormones whatsoever - they remained within normal ranges; although, two (one male and one female) doing the phytoestrogen trial went into active hypothyroidism and was treated with levothyroxine. 

For those who developed active hypothyroidism from a high intake of phytoestrogen through supplementation, that was only 4.5% of the population sample studied. Though this study only had a small population sample of 44 participants, further studies are needed to determine the effect of phytoestrogen on thyroid disorders; whether the population sample needs to be larger or need to involve investigating general healthy persons without signs of early onset hypothyroidism. 

Improve Cholesterol Levels
Current research suggests an average intake of 25 grams of soy protein daily may reduce LDL (bad) cholesterol by 3%. In addition, it is assumed the reduction in LDL cholesterol may even be more if animal protein consumption is lower. 

Reduce Heart Disease Risk
The arguments of soy phytoestrogens have been shared, but research shows that a diet high in legumes and beans like soy can reduce heart disease risk. The phytoestrogens may reduce inflammation around the heart and the blood vessels which may alleviate blood pressure concerns and stress damage to heart and vessel tissue. A diet rich in soy and soy food products lowered stroke risk by 20% and heart disease by 16%.

Sources:
​https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones
​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/
​https://doi-org.ucark.idm.oclc.org/10.1207/s15327914nc5601_2
doi: 10.1016/j.jsbmb.2007.09.003
​doi: 10.1016/j.fertnstert.2010.03.002
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6141627/​
​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6543199/
https://pubmed.ncbi.nlm.nih.gov/20709515/​
​https://pubmed.ncbi.nlm.nih.gov/28067550/

*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian

Grab a glass of Florida's Natural® Orange Juice, your Dietitian's Choice for $2.99 each on select varieties, 52 oz cartons.

Making orange juice should sound simple right? It is basically the extraction of orange juice from orange fruit, whether that involves squeezing the oranges or using a device such as a juicer.

In the commercial setting, it is much more than that. Between 2020 and 2021, Americans have consumed approximately 741,000,000 gallons of orange juice!

To keep up with the demand of orange juice consumption, juice manufacturers need to find ways to improve shelf life and reduce risk of foodborne illness of orange juice through the process of pasteurization. The chart below depicts how juice from concentrate and juice not from concentrate goes through that process. 

The World Health Organization defines the process of fortification as the practice of purposely adding in additional nutrients, or, increasing specific nutrients, to reduce health risks of consumers using the product and improving nutritional quality.

An example of fortification include

• Table Salt with Iodine to reduce thyroid disease risks
• Skim, 1%, 2%, or Whole Milk with Vitamin D to reduce osteoporosis risk, support bone and teeth health
• White Bread and Cereals with B Vitamins to reduce birth defects of fetuses in the womb.

Orange juice, being one of the most common food items to be consumed, can be available fortified with calcium and Vitamin D, two nutrients that are not naturally high or found in oranges. 

The predominant age group for orange juice consumption are children 4 to 18 years of age, and persons older than 65. These two groups are at the highest risk for bone disorders; thus, the need for fortification. A common misconception, for example, is the thought that milk is a natural source of Vitamin D; however, it is not. Throughout the years Vitamin D has been shown to increase the absorption of calcium. 

In addition, most Midwesterners are deficient in Vitamin D which makes fortified orange juice an additional source. Vitamin D also supports the immune system, thyroid health, and alleviate mood complications of depression.

Orange juice comes in many different pulp forms. They include...

• No Pulp
• Some Pulp
• Most Pulp

Of course, the terminology can differ between brands, but nevertheless is the same concept.

​Many dislike pulp for its texture; however, it provides many nutritional benefits. Pulp acts as a source of insoluble fiber​. Insoluble fiber, basically indigestible fiber, forms the bulk of our bowel movements. Insoluble fiber also helps reduce hunger pangs, support weight loss, and reduces risk for gut disorders and gut cancers.

Potassium is a mineral that is high in orange juice. We are often told we need to reduce sodium to support healthy blood pressure; however, potassium is also equally as important. When potassium levels are low, our kidney does not filter out much sodium from our blood into our urine; thus, increasing blood pressure. The more potassium we eat, the more sodium we lose through urination. Potassium also eases stress off of our blood vessels, relaxing them, improving blood pressure. In addition, potassium may reduce the risks for muscle spasms. Of course, be cautious if you have aFib (irregular heart beat) as too much potassium (and too little potassium) can complicate or increase risk for aFib.

By Sherrie M., AllRecipes.com
​https://www.allrecipes.com/recipe/22832/orange-juice-chicken/

​Ingredients
- 4 skinless, boneless chicken breast halves
- 2 tablespoons prepared Dijon-style mustard
- ½ cup chopped onion
- ½ cup packed brown sugar, divided
- 2 cups orange juice
- 2 tablespoons butter
- 2 tablespoons all-purpose flour​

Directions
1. Preheat oven to 375 degrees F (190 degrees C).

2. Place chicken in a 9x13 inch baking dish. Spread mustard evenly over the chicken and sprinkle with chopped onion. Coat lightly with 1/4 cup of the brown sugar and pour in enough orange juice to cover chicken. Add butter on top.

3. Bake in preheated oven for 45 minutes, then remove leftover sauce from baking dish and pour into a saucepan. Sprinkle chicken with remaining 1/4 cup brown sugar and return to oven.
​
4. Whisk flour into sauce in saucepan. Add any leftover orange juice and heat on high until the sauce thickens. Remove chicken from oven and place on a serving dish; pour sauce over the chicken or into a gravy boat, and serve.

Sources:
​https://www.statista.com/statistics/297320/us-fruit-juice-consumption/
​https://www.who.int/health-topics/food-fortification

*written by Cecily Weber, Dietetic Intern from University of Minnesota School of Public Health

​“An avocado…thanks!”

You really can get excited about avocados as the Dietitian’s Choice this week is fresh avocados, just $0.99/lb from March 25, 2022 – March 31 2022.

Avocados contain more fat than most other fruit. However, avocados are full of unsaturated
fats that are healthy for your body. One third of a medium avocado (~50 g) provides 5 grams of
monounsaturated fat and 1 gram of polyunsaturated fat which can both help reduce the “bad”
cholesterol in your blood and reduce your risk for heart disease and stroke.

In addition to the healthy fats, avocados are rich in other important nutrients. Eating 1/3 of a
medium avocado provides:

• 11% Daily Value (DV) of fiber. Fiber helps keep you feeling full longer and promotes bowel regularity.
• 10% DV folate. Folate is especially important for women who are pregnant to prevent certain kinds of birth defects.
• 10% DV Vitamin K. Vitamin K helps with blood clotting.
• 14% DV pantothenic acid. This vitamin helps convert food into energy your body can use.

• 6% DV potassium. Potassium helps reduce blood pressure and is a nutrient that is generally under consumed in the United States.

​
To be absorbed, fat-soluble vitamins (vitamins A, D, E, K) must be consumed with fat. Adding
avocado to a meal, such as a salad, is a great way to make sure you get the biggest nutritional
bang for your buck.

​An avocado is ripe when it gives when squeezed gently. Ripe avocados are generally black in
color, but color can vary. If you are in a hurry and need your avocado to ripen quickly, put your
avocado in a paper bag with an apple or a banana. These fruits give off ethylene gas that helps
to speed up the ripening process. Store avocados at room temperature until they are at your
desired ripeness, then place avocados in the refrigerator to slow ripening. Avocados will turn
brown when cut and exposed to oxygen in the air. To reduce browning on an avocado that has
been cut upon, sprinkle the avocado with lemon juice and/or wrap in plastic wrap to reduce
oxygen exposure.

By Vera Z of OMG Chocolate Desserts
​https://omgchocolatedesserts.com/chicken-avocado-salad-roll-ups/

Ingredients

• 2 cups cooked, shredded chicken
• 1 ripe avocado- mashed
• 2–4 tablespoons plain Greek yogurt (start with 2 and add more if the salad seems too dry)
• 1 ½–2 tablespoons lime or lemon juice
• 2 tablespoons finely diced red onion
• 2 green onion-sliced
• Freshly ground black pepper- to taste
• ¼ teaspoon salt (or more to taste)
• ½ teaspoon garlic powder
• 1 ½ tablespoon fresh cilantro or parsley- chopped
• ½ cup shredded Cheddar cheese
• 5–6 whole wheat tortillas (8 or 10 inch diameter)

Note: for a vegetarian option, replace shredded chicken with a can of drained and rinsed Great
Northern white beans.

Directions
​
​1. In a large bowl combine all ingredients. Stir until evenly blended.

2. Spread the mixture over tortilla and roll up tightly. Repeat with remaining salad.

3. Slice with serrated knife into ½ inch slices. You can slice them immediately or refrigerate
until firm (about 30 mins). It’s easier to slice when chilled.

Sources:
https://avocadosfrommexico.com/avocado-nutrition/avocados-and-nutrients/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-
fats#:~:text=Monounsaturated%20fats%20can%20help%20reduce,and%20maintain%20your%20body's%20cells.