April 2012 Newsletter July Sensational Summer Berries It is summer time and that means fresh eating. One way to enjoy more nutritious and delicious summer foods is to include more sensational summer berries! Berries encompass tantalizing tastes for everyone to enjoy from tart blackberries to sweet blueberries; there is a berry for everyone. These nutritional powerhouses deserve a place in everyone’s diet because they can aid in disease prevention. Blueberries are a great choice because they are a sweet summertime treat that are a good source of fiber and vitamin C and loaded with phytonutrients which can help ward off diseases like heart disease and cancer. Select firm, plump blueberries with uniform size. Add frozen blueberries to a smoothie or top your favorite yogurt with fresh blueberries for a quick snack. Blackberries are another sensational summer berry to include in your daily fruit consumption. They are good source of fiber, vitamin C and vitamin K. One cup of blackberries has 7 grams of dietary fiber which helps support a healthy gut. Blackberries are also full of phytonutrients like anthocyanin, which gives the berry its dark color. Raspberries are high in fiber and vitamin C and can come in several colors like red, black and golden. Choose dry, plump raspberries and avoid washing until you are ready to eat them. Need a fun way to get more raspberries in your diet? Make a fruit salsa with raspberries to top grilled fish or make raspberries the sweet topping on your light summer salad. Strawberries are one of the top favored fruits among children and adults. They are high in folate and vitamin C. Strawberries are increasingly found all year round, however they are in peak season in the summer months. Choose bright red, shiny, medium-sized strawberries; they tend to be more flavorful than larger ones. Enjoy the little berries in life! Any berry you choose is a berry that is nutritious and delicious. Each berry brings different tastes, textures and nutrients to your diet and can be used in many different recipes. See the recipes below using berries and soy oil, another great addition to your daily fat intake. Nutritious and delicious recipes to enjoy sensational summer berries with soy! Mankato Hy-Vee HealthLetter: April Graff, MS, RD, LD & Holly Ellison, RD, LD Fresh Fruit & Berry Crumble Serves 6. All you need: 4 cups mixed fresh berries, cleaned and hulled 1 tbsp sugar 1/3 cup white whole wheat flour 1/3 cup old fashioned oats 1/3 cup packed brown sugar 3 tbsp Hy-Vee 100% vegetable oil All you do: Preheat oven to 375 degrees. Grease 1 quart baking dish or 9-inch pie pan. Place berries in prepared baking dish, sprinkle with sugar. Combine flour, oats, brown sugar and soybean oil in small bowl. Mix with fork or finger tips until crumbly. Sprinkle over berry mixture. Bake for 20 to 25 minutes until topping is light golden brown and fruit mixture is bubbly around the edges. Nutrition Facts per serving: 160 calories, 8g fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 24g carbohydrate, 5g fiber, 2g protein. New News on Fats Fat is essential to health. They help the body absorb nutrients and fat-soluble vitamins. Vitamins A, D, E and K, need fat to be absorbed by the body. If you don’t get enough fat in your diet, you risk getting inadequate amounts of necessary fat-soluble vitamins and essential fatty acids. Concentrate on eating healthy fats like monounsaturated fats, polyunsaturated fats and omega-3 fats. Monounsaturated fats (MUFA) may help to improve cholesterol levels, which may decrease your risk for heart disease. These fats also may be beneficial to insulin levels and blood sugar control. Olive, canola and peanut oil are all high in monounsaturated fat. Avocados, nuts and seeds are found to be high in MUFA. Polyunsaturated fats are found in soybean, corn and sunflower oils. These polyunsaturated fats may improve blood cholesterol levels. Omega-3 oils may play a role in lowering triglycerides, blood pressure and risk for heart disease. Foods high in omega-3s include salmon, tuna, sardines, mackerel, walnuts and flaxseed. The omega-3s EPA and DHA may help you focus by boosting brain cells and neurotransmitters. When cooking, try using different oils for different applications. Extra-virgin olive oil can be used as a salad dressing and for sautéing over low to moderate heat. Soybean oil, often labeled as vegetable oil, can be used in many recipes from baked goods to salad dressings. Avocado oil can be used in salad dressing and for stir-frying or sautéing. Canola oil works well with sautéing, baking and frying. Remember to always store your oils in a cool, dark place instead of right next to the stove. Heat and light can damage oils. The next time you think “no fat,” think again and include some healthy fats at meal time. Mankato Hy-Vee HealthLetter: April Graff, MS, RD, LD & Holly Ellison, RD, LD Spinach Salad with Steak and Blueberries Serves 4. All you need: 1 cup fresh blueberries, divided 1/2 cup chopped walnuts, toasted (see Tips) 3 tbsp fruity vinegar, such as raspberry vinegar 1 tbsp minced shallot 1 tsp sugar 1/2 tsp salt, divided 3 tbsp walnut oil or canola oil 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed 1/2 tsp freshly ground pepper 8 cups baby spinach 1/4 cup crumbled feta cheese All you do: 1. Preheat grill to medium. 2. Pulse 1/4 cup blueberries, 1/4 cup walnuts, vinegar, shallot, sugar and 1/4 teaspoon salt in a food processor to form a chunky paste. With the motor running, add oil until incorporated. Transfer the dressing to a large bowl. 3. Sprinkle steak with pepper and the remaining 1/4 teaspoon salt. Oil the grill rack (see Tips). Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Let rest on a clean cutting board for 5 minutes. 4. Add spinach to the bowl with the dressing; toss to coat. Divide the spinach among 4 plates. Thinly slice the steak crosswise. Top the spinach with the steak, feta and the remaining blueberries and walnuts. Tips & Notes Tips: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) Nutrition Facts per serving: 392 calories, 26g fat, 5g saturated fat, 68mg cholesterol, 494mg sodium, 11g carbohydrates, 3g fiber, 29 g protein. Soy Good for You! Did you know the average American consumes only 1 to 2 grams of soy protein daily? That represents about 2% of total protein intake. Hopefully, you will be encouraged to increase your intake of soy protein because there are so many reasons to! According to recent research, soy protein may reduce the risk of developing coronary heart disease, osteoporosis and some forms of cancers. The reason why? Isoflavones, a class of phytoestrogens that are plant-derived compounds with estrogenic activity. Soybeans and soy products are the richest sources of isoflavones in the human diet. Soy foods are also a good source of high-quality protein, contain omega-6 and omega-3 essential fatty acids and are lower in saturated fat. Try replacing meat with a serving of soy protein a few times each week. It could improve your health and help make dinner more fun too! Now that we’ve got the benefits of soy down, let’s talk about how it can be incorporated into your diet. Use the information below to take steps towards a diet that includes soy. Mankato Hy-Vee HealthLetter: April Graff, MS, RD, LD & Holly Ellison, RD, LD Soybeans - As soybeans mature in their pods, they ripen into hard, dry beans. Although most soybeans are yellow, there are also brown and black varieties. Whole soybeans, an excellent source of protein and dietary fiber, can be cooked and used in sauces, stews and soups. Whole soybeans that have been soaked can be roasted for snacks. Tempeh – Tempeh, a tender soybean cake, is a traditional Indonesian food. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles or chili. Soy protein – Soybean-based protein products contain soy protein or tofu and other ingredients and are mixed together to make a protein product. These protein products are sold as frozen, canned or dried foods. Generally, they are lower in fat, but read the label just in case. Protein products made from soybeans are excellent sources of protein, iron and B vitamins. Soy nuts - Roasted soy nuts are whole soybeans that have been soaked in water and baked until browned. Soy nuts can be found in a variety of flavors, including chocolate covered. High in protein and isoflavones, soy nuts are similar in texture and flavor to peanuts. Mediterranean Soy Marinade Serves: 1 tablespoon each. All you need: 1/2 cup soybean oil 2 cloves garlic 1/4 tsp freshly ground black pepper Leaves from 6 sprigs (2 inches long) fresh rosemary 1/2 cup red wine vinegar 2 tbsp honey 1/4 tsp sea salt All you do: 1. Whirl oil, garlic, black pepper, rosemary leaves, red wine vinegar, honey and sea salt in food processor for 15 seconds or until blended.