Saturday, September 29, 2007

Organic Health Food Store Produce - Higher in Antioxidants

Organic health food store produce was recently compared to standard produce in a major university study, and the results were surprising to say the least. The research focused on organically-grown tomatoes versus standard tomatoes, and it was determined that the organics contained almost twice the levels of heart-healthy antioxidants, especially flavonoids.

Studies have shown that flavonoids can reduce high blood pressure and lower the risk of many types of heart disease and even strokes. Researches theorize that high levels of nitrogen in the organic soil could cause these benefits to organically grown produce.

The study, carried out at the University of California, measured amounts of two different flavonoids, quercetin and kaempferol, in organic tomato samples collected in relation to general agricultural research.

The UC team’s findings confirm European research, which suggests that organically-grown tomatoes, peaches, apples, and other fruits contain higher nutritional value than non-organic fruits.

On average, the organic fruits proved 80-90% higher in antioxidants than standard, conventionally-grown produce. Other experts attribute the differing levels of flavonoids to the absence of fertilizer in the organic farming methods.

Flavonoids themselves are produced as a defense mechanism, and can be triggered by a deficiency in nutrients—a lack of soil nitrogen, for example. But the inorganic nitrogen found in conventional fertilizer may lower the levels of flavonoids found in fruit, suggesting the most likely cause for this lack could be nothing more than over-fertilization.

In addition to their obvious heart-health benefits, Flavonoids are also linked to reduced rates of certain types of cancers, as well as dementia. Studies are currently underway to determine if flavonoids may have other health benefits as well.

"But scientists are cautious about saying that organically grown foods are empirically healthier for consumers. Most experts agree that there are nutritional benefits to some organic fruits, for example, but this does not prove that organic food in general is healthier than foods grown with conventional farming methods.

For example, another study found organic milk to have higher levels of omega-3 fatty acids, but researchers point out that this type of “short chain” omega-3 does not contain the same benefits as the more conventional omega 3 oils normally found in fish.

Since this was only the second American study to find significant differences between organic and non-organic produce, researchers warn that more studies are necessary before any definitive conclusions can be reached.

Still, organic health food store food is considered a healthy alternative by many consumers, and the few studies available seem to suggest that organic produce is worth the time and expense to seek out.

Cody Greenlaw
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Friday, September 21, 2007

Orange Rosemary Roasted Chicken Recipe

Rosemary Roasted Chicken Rosemary Roasted Chicken

Rosemary — an herb with a piney flavor — can season a variety of foods including roasted potatoes, mushrooms, stuffing, ripe melon, poultry and meats. Use the herb with care, however. Too much can be overpowering.



3 skinless, bone-in chicken breast halves, each 6 ounces
3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
2 garlic cloves, minced
1 1/2 teaspoons extra-virgin olive oil
3 teaspoons fresh rosemary, minced, or 1 teaspoon dried rosemary
1/8 teaspoon freshly ground black pepper
1/3 cup orange juice


Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil and sprinkle with rosemary and pepper.

Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out.

Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.

Nutritional Analysis (per serving)

Calories : 170
Cholesterol : 76 mg
Protein : 25 g
Sodium : 70 mg
Carbohydrate : 2 g
Fiber : 0 g
Total fat : 6 g
Potassium : 245 mg
Saturated fat : 1.5 g
Calcium : 16 mg
Monounsaturated fat : 3 g

Orange Rosemary Roasted Chicken Recipe
by Mayoclinic

Tuesday, September 18, 2007

Brown Rice Pilaf Recipe

Brown Rice Pilaf Brown Rice Pilaf

Any brown rice works in this recipe, but darker toned Wehani looks particularly good. Invest in the pistachio oil if you can. Its flavor is so intense that just a bit makes this light side dish taste incredibly rich.


1 1/8 cups dark brown rice, rinsed and drained
2 cups water
3/4 teaspoon salt
1/4 teaspoon saffron threads or ground turmeric
1/2 teaspoon grated orange zest
3 tablespoons fresh orange juice
1 1/2 tablespoons pistachio oil or canola oil
1/4 cup chopped pistachio nuts
1/4 cup dried apricots, chopped


In a saucepan over high heat, combine the rice, water, 1/4 teaspoon of the salt and the saffron. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes. Transfer to a large bowl and keep warm.

In a small bowl, combine the orange zest and juice, oil, and the remaining 1/2 teaspoon salt. Whisk to blend. Pour the orange mixture over the warm rice. Add the nuts and apricots and toss gently to mix and coat. Serve immediately.

Nutritional Analysis(per serving)

Calories : 156
Monounsaturated fat : 2 g
Protein : 3 g
Cholesterol : 0 mg
Carbohydrate : 25 g
Sodium : 221 mg
Total fat : 5 g
Fiber : 2 g
Saturated fat : 1 g

Brown Rice Pilaf Recipe by Mayoclinic

Saturday, September 15, 2007

Southwestern Cornmeal Muffins Recipe

Southwestern Cornmeal Muffins Southwestern Cornmeal Muffins



1 cup all-purpose (plain) flour
1/4 cup sugar
2 teaspoons baking powder
1 cup fat-free milk
4 tablespoons trans-free margarine, melted
1/2 cup egg substitute

1 1/4 cups stone-ground cornmeal
1 cup fresh or cream-style corn
1/2 green bell pepper, chopped


Preheat the oven to 400 F. Line a muffin pan with paper or foil liners.

In a large bowl, add the flour, sugar and baking powder. Stir to mix evenly.

In a separate bowl, combine the milk, margarine, egg substitute, cornmeal, corn and green pepper. Add to the flour mixture and blend just until moistened but still slightly lumpy.

Spoon the batter into muffin cups, filling each cup about 2/3 full. Bake until golden brown, about 20 to 25 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely.

Nutritional Analysis(per serving)
Serving size: 1 muffin

Calories : 161
Cholesterol : trace
Protein : 4 g
Sodium : 200 mg
Carbohydrate : 27 g
Fiber : 3 g
Total fat : 4 g
Potassium : 96 mg
Saturated fat : 1 g
Calcium : 38 mg
Monounsaturated fat : 1 g

Southwestern Cornmeal Muffins Recipe by mayoclinic

Tuesday, September 11, 2007

Peach Crumb Cake Recipe

Peach Crumb Cake Peach Crumb Cake

Peach pie filling makes this delicious brown sugar crumb-topped cake easy to prepare.


1/2 cup butter (4 ounces), room temperature
1 cup light brown sugar, packed
3 large eggs
1 teaspoon vanilla
2 cups flour
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/3 cup milk

1 can (20 ounces) peach pie filling

1/2 cup flour
4 tablespoons butter, room temperature
1/4 cup light brown sugar, packed
1/2 teaspoon cinnamon


Grease and flour a 9-inch baking pan. Heat oven to 350°.

Combine 1/2 cup of butter and 1 cup brown sugar; beat until light. Beat in the eggs and vanilla. Combine the flour, baking powder and cinnamon mixture; add to the batter, beating slowly, alternating with the milk.

Beat on low until smooth. Spread about half of the batter in the prepared baking pan. Spread the peach pie filling over the batter. Spoon the remaining batter evenly over the peach layer and spread gently to cover the filling.

Combine topping ingredients; sprinkle evenly over the top. Bake for about 45 to 55 minutes, or until the cake springs back when lightly touched in the center.

Peach Crumb Cake Recipe by

Wednesday, September 5, 2007

Mongolian Beef Recipe

Mongolian Beef Mongolian Beef


1 large egg, lightly beaten
2 tablespoons soy sauce
2 tablespoons cornstarch (corn flour)
1 1/4 pounds flank steak, sliced thin across grain
2 tablespoons peanut oil
1 1/2 inch piece fresh ginger root, shredded
1 1/4 pounds scallion, cut diagonally 1/8" slices
1/2 teaspoon salt
1 tablespoon sherry
2 tablespoons sesame oil


In a bowl combine the egg, 1 T of the soy sauce, cornstarch and salt, stirring until the mixture is well blended, add the flank steak, tossing it to coat it with the marinade, and let it marinate, covered at room temp for 2 hours.

In a wok heat enough of the oil to measure 1 1/2" to 375 degrees and in it fry the beef in 4 batches, stirring to separate the slices, for 10 seconds, transferring it with a slotted spoon to a bowl as it is fried and making sure the oil has returned to 375 before adding the next batch.

Pour off carefully all but 3 T of the oil and heat the oil remaining in the wok over high heat until it is very hot. Add the gingerroot and stir fry it for 5 seconds, or until it is golden. Add the scallions and the salt and stir fry the mixture for 1 minutes, or until the scallions are limp.

Return the beef to the wok, add the remaining 1 T soy sauce and sherry and stir fry the mixture for 30 seconds, or until the beef is heated through.

Remove the wok from the heat, add the sesame oil, and stir the mixture to distribute the oil. Transfer the mixture to serving dish and serve.

Mongolian Beef Recipe by chinesefooddiy

Saturday, September 1, 2007

Vegetable Beef Soup Recipe

Vegetable Beef Soup Vegetable Beef Soup


1 pound (454g) beef stew meat, cut into 1-inch cubes
1 Tbsp (15mL) oil
1 cup (180g) onion, chopped
5 cups (1 1/4L) water
2 Tbsp (40g) beef bouillon granules
28 ounces (795g) canned tomatoes, chopped (one 28-ounce can)
1 1/2 cups (225g) carrots (2 carrots), sliced
1 cup (150g) celery, chopped
3 cups (340g) cabbage, shredded
2 cups (300g) frozen mixed vegetables


In a large stock pot or Dutch oven, heat oil and brown meat. (This browning process produces a rich broth, so don’t hurry.) Add onions to pot and cook until soft.

Stir in water and bouillon and bring to a boil.

Add tomatoes, carrots, celery, and cabbage, and simmer covered for 30–60 minutes, stirring occasionally.

Add frozen vegetables and simmer for another 30 minutes.

Nutrition Facts

Calories : 191
Total Fat : 7g
% Calories from fat : 33%
Protein : 16g
Carbohydrate : 17g
Cholesterol : 31mg
Sodium : 489mg

Vegetable Beef Soup Recipe by evitamins

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