Food Focus: Natural Sweeteners

Food Focus: Natural Sweeteners

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Roasted Chicken and Butternut Soup Adapted from a Martha Stewart recipe

Roasted Chicken and Butternut Soup Adapted from a Martha Stewart recipe 4 bone-in, skin-on chicken thighs 1 medium butternut squash (about 2 1/2 pounds), peeled, seeded, and diced 1 cup diced leeks (or onion) 1 cup diced celery 2 tablespoons extra-virgin olive oil Coarse salt and ground pepper 4 cups chicken broth 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1/8 teaspoon ground nutmeg 1/2 teaspoon ground cinnamon 1 to 2 tablespoons fresh lemon juice Directions: Preheat oven to 425 degrees. In a roasting pan or rimmed baking sheet, toss together chicken, squash, leeks, and oil; season with salt and pepper. Arrange in a single layer and roast until squash and chicken are cooked through, about 30 minutes. Transfer chicken to a plate and let cool. Transfer squash and leeks to a medium pot and add broth and spices. Bring to a simmer over medium-high. Mash some of the squash until soup is thick and chunky. Discard skin and bones from chicken; cut meat into small pieces and add to soup. Stir in lemon juice; season to taste with salt and pepper. Serves 4.

Apple Cinnamon Quinoa Breakfast Bake

Apple Cinnamon Quinoa Breakfast Bake

INGREDIENTS

1 cup uncooked quinoa
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
2 apples, peeled, diced
1/4 cup raisins
2 eggs
2 cups vanilla soy milk (can substitute regular milk)
1/4 cup maple syrup
1/3 cup almonds, chopped

DIRECTIONS

1. Preheat the oven to 350°F. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).
2. In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
3. Sprinkle the apple and raisins on top of the quinoa.
4. In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.
5. Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
6. Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.
7. Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek yogurt.

Source: Calorie Count

INFORMATION

Category

 

Casseroles, Breakfast/Brunch

Yield

 

6 servings

Cook Time

 

1 hour, 20 mins

Deconstructing Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

·         Have a glass of water and wait 10 minutes.

·         Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

·         What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

·         When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.  

Zucchini Ribbon Salad with Walnuts and Mint

Zucchini Ribbon Salad with Walnuts and Mint

This recipe is summer and, best of all, it's impossible to mess up. Shop for small, tender squash, which are more flavorful than the mammoth ones you'll begin to notice around August. That said, even those will work if they're the only option—just increase the lemon juice, mint and salt if needs more oomph.

Serves 2 as a main course, 4 as an appetizer

• 1 pound zucchini
• 1/4 cup walnuts, chopped
• 4 basil leaves, rolled lengthwise and very thinly sliced
• 3 Tablespoons olive oil
• 2 Tablespoons lemon juice
• Coarse salt and pepper

Make It: Place the end of a zucchini on a cutting board and, using a Y-shaped vegetable peeler, slice it into long strips. Repeat with all zucchini. Arrange on a large plate and sprinkle with the olive oil and lemon juice. Top with walnuts and mint and a good sprinkle of coarse salt and pepper. And you're done.

The man who does things makes many mistakes, but he never makes the biggest mistake of all – doing nothing. -Benjamin Franklin

Try Something New

Summer is finally in full force, and the living is easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like it’s possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?

Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says “scary!” see if you can re-frame it as “exciting!”

What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach.

Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.

4th of July Summer Salad

Refreshing Summer Salad for the 4th of July Family Picnic 

Asian Watercress Salad

Prep time: 7 minutes

Yield: 4 servings

Ingredients:

1 bunch washed watercress

1 cup grated carrots

1 cup baked tofu, chicken or Turkey

1-1/2 tablespoons toasted sesame oil

2/3 tablespoons plum vinegar or other vinegar

Directions:

1.   Tear watercress into desirable size pieces.

2.   Mix with carrots in a salad bowl.

3.   Drizzle sesame oil and vinegar over salad and toss.

4.   Dice tofu into bite-size strips.

5.   Serve in individual salad bowls, sprinkle tofu on top of each and serve.