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Heart Healthy – Stroke Fighting Tuna Salad

Easy Tuna Salad Recipe

Tuna Salad

Here’s a quick and easy heart healthy, stroke preventing recipe.  But first, let me explain why this tuna salad (or salmon) recipe is so important.

Women and Stroke Risk

Sadly, women are having more strokes than men according to the American Heart Association – 3.8 million women vs. 3.2 million men.  1 in 5 women have a stroke.  Ladies, this is NOT a place where we want equality!  Worse, more strokes are killing women than men now too.  Luckily, you’re reading this recipe from a two-time stroke survivor (although again, not the badge of honor I’d like to wear, but, better than the alternative!).

Diet and Stroke

The Nurses Health Study showed the average American diet increases our risk for stroke by 58%.  Yes, you read that correctly – 58% increase just from eating the wrong foods.  And, this is a study that started in 1976 and has continued into it’s third generation with over 280,000 participants.  This isn’t some weird one-off, paid for by a sponsor, small study.  So, we need to be paying attention to the results!

Here’s the good news . . . the study also showed that by adding the right foods you can decrease your risk by 30%.  Yes, you read that correctly too – 30% decrease by eating the right foods!  Hopefully you’re really paying attention now, ‘cuz that’s a big swing in your potential health.

Use this quick and easy tuna salad recipe to make your heart healthier and reduce your risk for heart attack and stroke!

Tuna or Salmon

Use whichever one you like.   If you find a great sale on canned tuna or canned salmon, stock up!  Both are high in Omega-3 fatty acid which reduce inflammation.   Both have been shown to decrease blood clots.

If it’s within your budget, purchase wild tuna or wild salmon because there’s some serious issues with genetically modified salmon (read more here and here).  Farmed fish may very well prove to be terrible nutritional choice (read more here).  First, farmed salmon has been shown to be five times more toxic and mice fed farmed salmon developed obesity and diabetes.  Second, due to the cramped nature of farming fish pesticides and antibiotics are used.  Plus, there’s been some serious health issues with the pellet food the fish are fed which contain polychlorinated biphenyls (PCB).

I’ll be honest, I don’t really understand how a chemical the United States banned production of in 1977, according to the Center for Disease Control, is showing up in farmed salmon at levels eight times higher than in wild salmon but my health isn’t worth the risk.  And yours should be either.  The final, bottom line, is that farmed salmon just isn’t as nutritious as wild salmon.  Farmed salmon has 5.5 times more Omega-6 than wild salmon.  This isn’t good . . . we get enough Omega-6 in our diets; it’s the Omega-3 we want to increase.

Back to the Tuna Salad Recipe

Add a touch of plain yogurt for a hit of potassium which will provide a counter to your sodium level.  Mix all the ingredients up and place on a bed of organic spinach.  Spinach is such a nutritional powerhouse!  To understand just how amazing spinach is, watch this video.  Spinach is a great source for magnesium and studies show that for every 100 milligrams of magnesium you add to your diet you decrease your risk of stroke by 9%.  So add more spinach, white beans, avocado . . . they’re all great sources of magnesium and fabulous with this recipe.

Don’t forget anti-oxidant rich tomatoes (I like the cherry or grape tomatoes halved).  These decrease blood pressure and the risk of stroke.

So, off to the kitchen for a quick and easy heart healthy, stroke preventing tuna recipe . . . hope you enjoy it!

 

Tuna or Salmon Salad

Ingredients:
 1 can (6 oz) chunk light tuna or salmon in water, no salt added
 2 Tbsp plain, unsweetened yogurt
 2 tsp Dijon mustard
 2 stalks celery, diced
 ½ cup red onion, diced
 2 cups organic baby spinach leaves
 4 Tbsp white beans
 ½ avocado, diced
 10 cherry tomatoes, halved
 Pinch paprika, smoked is best (optional)

Directions:
1. Dice onion and let sit for 5-10 minutes.
2. Mix first five ingredients together.
3. Place baby spinach leaves on two plates. Top with white beans.
4. Scoop tuna mix on top spinach and white beans.
5. Place ½ of avocado and 10 cherry halves on each plate.
6. Sprinkle with a pinch of paprika.

Serves 2

 

Tuna Salad Video

If you’re more of a visual person, here’s the tuna recipe being made on Portland, Oregon’s AM NW.  Plus the bonus of a heart healthy homemade trail mix recipe.

 

 

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Potato Salad

Potato Salad – The Perfect Summer Recipe

Potato Salad
Potato Salad

Summer definitely means potato salad in my family.  It’s requested for picnics, family gatherings, backyard barbecues, and so much more.  I grew up eating potato salad made with miracle whip – I can’t express my full disgust here – and never understood why I didn’t like potato salad.  Finally, a friend’s mother introduced me to potato salad made with real mayonnaise and my life was forever changed.  But, unfortunately dairy and eggs are no longer very friendly with my digestive system.  So, I started trying to create an option without dairy that still recreated the lovely taste in my memory.  I think I’ve finally found the solution.  And, last summer, my family and friends agreed.

Types of Potatoes

Let’s start with the best type of potato.  Okay, there’s really no such thing . . . and here’s why.  There’s more than 200 types of potatoes, just in the United States.  So, use what you love.

Here’s my thoughts though.  The amount of starch in the potato either makes or breaks the salad.  Too starchy and you end up with mashed potatoes (although, if you do end up with mashed potatoes, save the leftovers to make Baked Fish in Mashed Potatoes).  So, I prefer a more waxy potato for potato salad.   (All “waxy” really means is that they cells stay together when cooked so when you slice them into chunks they retain their shape).  Waxy potatoes are also higher in sugar and moisture, both of which makes a superior potato salad. Waxy potatoes tend to hold their shape better after cooking, so again, you don’t end up with a big bowl of mashed potatoes.  They also have thinner skins and a smoother texture so they’re ideal for boiling and making potato salad.

red potatoes for potato salad

Favorite Potatoes for Potato Salad

I like red potatoes for a creamy moist texture that will have a very subtle sweet taste.

But, in a pinch you can use what I like to think of as an “all-purpose” potato; they are neither very starchy or very waxy . . . a potato somewhere in the middle.  They usually hold their shape better than a starchy potato.  These include Yukon Gold, white potatoes, purple potatoes and petite potatoes.

 

What About Sweet Potatoes?

I know one of the recent fads has been to make everything out of sweet potatoes.  And, I’m guilty too – see Sweet Potato Chips from 2011 and Sweet Potato Fries from 2012.  But here’s the thing when we’re talking potato salad – sweet potatoes and yams just don’t work out . . . too sweet.  These are practically dessert tubers.  The flesh is just too sweet and too moist for potato salad.   They are delicious mashed though and one of our healthy, holiday favorites (video and recipe here).

 

Potato Salad

Ingredients:

  • ½ onion, diced, approx ½ cup
  • 1 ½ lbs red potatoes
  • 10 oz coconut cream
  • 1 T apple cider vinegar
  • 1 T Dijon mustard
  • 1 t sea salt
  • ¼ t white pepper
  • 1 T pickle juice
  • 2 stalks celery, diced, approx 1 cup
  • ½ red pepper, diced
  • ¼ c diced pickle
  • 4 hard boiled eggs, diced (optional)
  • paprika

 

Directions:

  1. Dice onions and let sit for 5-10 minutes.
  2. Chop potatoes into ¾ inch cubes. Place in saucepan.  Add enough water to cover.  Heat to boiling.  Reduce heat to low.  Cook 10 minutes or until tender.  Drain and cool.
  3. In a large bowl, whisk together coconut cream, apple cider vinegar, mustard, salt, pepper and pickle juice.
  4. Add potatoes, celery, onion, red pepper, pickle, egg and toss. Sprinkle with paprika.
  5. Cover and refrigerate at least 4 hours to blend flavors.

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Healthy Oatmeal Cookie with Chocolate

Healthy Oatmeal Cookies
Chocolate Oatmeal Drop Cookies

Fast Chocolate Oatmeal Cookie Drops

Sometimes I just want chocolate cookies and yes, I have a fabulous gluten-free chocolate chip cookie recipe that I can also make into a healthy oatmeal cookie recipe but it’s not a fast recipe.  And, in truth, when I usually have a hankering for chocolate it’s kind of a “right now” moment, not an hour and a half from now.  If you’re like me on this chocolate craving moment, here’s my solution . . . chocolate oatmeal drop cookies.  They may not be as pretty as a traditional oatmeal chocolate chip cookie but they are quick and tasty.

Chocolate Cravings

All cravings may indicate a lack of nutrients (see more here) and ideally we want to deal with the root cause of any issues.  And, sometimes we know why we are craving a food.  For example, for me, recently there’s been the lead up to Spring Break at Disney World in Florida, the actual Spring Break, some family medical issues, and then my husband got the flu.  All of this on top of regular work, my son’s orientations and meetings preparing for high school, planning summer activities . . . okay, regular mom-stuff . . . and by last night I was just tired – and grumpy – and wanting sweets.  Probably no nutrient issue.  Maybe a bit of dehydration and sleep deprivation but not a nutrient deficiency.  I just wanted comfort foods.  And sometimes that’s okay and we need to honor those desires.

So, enter my version of a healthy chocolate oatmeal cookie.  Fast, easy, healthy and delicious.  I nibbled on a couple and today the world looks much better to me.  😉  Figured I better share it.

Chocolate Oatmeal Cookie Drops

Ingredients:

  • ¼ cup milk or milk alternative
  • ¼ cup coconut oil
  • ½ cup coconut sugar
  • ¼ cup natural nut butter
  • 2 Tbsp unsweetened cocoa powder
  • ½ tsp vanilla
  • 1 ½ cups gluten free rolled oats
  • ½ cup dried unsweetened shredded coconut
  • ½ cup almond meal

Directions:

  1. Mix milk, coconut oil, coconut sugar, nut butter, and cocoa powder in a small saucepan over medium heat. Stir frequently until melted and well mixed.
  2. Remove from heat. Add vanilla.
  3. While sauce is melting, mix oats, coconut, and almond meal in a large bowl.
  4. Pour cocoa mixture over the dry mix and mix well with a fork until well combined.
  5. Form into loose balls with a tablespoon onto parchment paper. Refrigerate for 30-60 minutes until firm.

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Miso Dip Recipe

Miso Dip
Miso Dip

Fast, Healthy Dip

It seems like there’s always a time when I need to whip up a quick, tasty dip for guests.  But, as I’m sure you understand, I can’t just throw a container of pre-made dip onto the table.  There’s sooooo many gross ingredients in those!  What kind of NTP would I be if I was setting out a much of junk food?!?!?!?  In fact, let’s just take a look . . .

Ingredients in French Onion Dip

SOUR DRESSING (NONFAT MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, MODIFIED FOOD STARCH, TAPIOCA FLOUR, GELATIN, LACTIC ACID, MONO AND DIGLYCERIDES, SODIUM CASEINATE, PROPYLENE GLYCOL MONESTER, GUAR GUM, CITRIC ACID, ACETIC ACID, NATURAL AND ARTIFICIAL FLAVOR, POTASSIUM SORBATE TO PROTECT FLAVOR, CARRAGEENAN, POTASSIUM PHOSPHATE, ARTIFICIAL COLOR), MAYONNAISE (SOYBEAN OIL, WATER, EGG YOLKS, VINEGAR, CORN SYRUP, SALT, SPICE, CALCIUM DISODIUM EDTA TO PROTECT FLAVOR), WATER, TOASTED ONION, SEASONING (SALT, SUGAR, ONION POWDER, HYDROLYZED CORN, SOY AND WHEAT PROTEIN, SOYBEAN OIL, GUAR GUM, POTASSIUM SORBATE, XANTHAN GUM, CORN SYRUP SOLIDS, PARSLEY, WORCESTERSHIRE SAUCE [MOLASSES, VINEGAR, CORN SYRUP, SALT, CARAMEL COLOR, GARLIC, SUGAR, SPICES, TAMARIND, NATURAL FLAVOR], MALTODEXTRIN, CITRIC ACID, SPICES, YEAST EXTRACT, CARAMEL COLOR, LACTIC ACID), VINEGAR, MODIFIED CORN STARCH.

Yes, that’s just a cut and paste from a common dip.  No, I didn’t scour the internet to find the worse.  I picked one a dip brand I knew and the first flavor that popped up.  I’m sure there’s better and worse dips out there but this is a pretty standard pre-packaged offering.

Breaking This Dip Down:

BAD – partially hydrogenated soybean oil.  This is trans fats.  BAD DIP – BAD DIP – BAD DIP.  And, yes that’s one of the first ingredients.  Consumption of food containing trans-fat has unequivocally been shown to increase the risk of heart disease by raising levels of LDL (bad cholesterol), and lowering levels of HDL (good cholesterol).  Learn more about trans fats here.

BAD – artificial color.  These pose a risk for hyperactivity in children, cancer, and allergic reactions.  We don’t need fake colorings.

BAD – Check out the ingredient list, you’ll discover new words to add to your vocabulary. Many of theses ingredients are required to increase the shelf life of the product and improve the flavor that disappears when food is not fresh.  This is a highly processed “food”.

BAD – Ethylenediaminetetraacetic acid (EDTA).  This is used as a preservative to retain color. It may irritate the skin or cause skin rash and even asthma. It is on FDA’s list of food additives to be studied for toxicity.  If the FDA is still studying it, I don’t want to eat it!

BAD – Potassium sorbate.  This is used as a mold inhibitor.  Some studies have shown that it has mutagenic effect on DNA.

BAD – Industrial caramel coloring.  This is made by reacting sugars with ammonia and sulfites under high pressure and temperatures. The chemical reactions create 4-methylimidazole, which in government-conducted studies caused lung, liver, or thyroid cancer or leukemia in laboratory mice or rats. This is why California requires foods containing caramel color to be labeled as potential cancer-causing agents.

BAD – Corn syrup, natural flavors, MSG-like ingredients . . . it’s a long list (there’s actually more issues but you didn’t visit here to get a sermon; you came for a great recipe).

Let’s just suffice it to say, this type of dip isn’t going to be served in my house – PERIOD!

But, how about a four ingredient miso dip recipe that you can blend up in just minutes?

Now, we’re talking!

Miso Dip Recipe

Ingredients:

  • ½ cup roasted nut butter
  • 1 ½ Tbs mellow white miso
  • ½ tsp onion powder
  • ¼ cup warm water

Directions:

  1. Blend ingredients in a food processor until smooth.

Super simple, right?

And super delicious!

This dip recipe is fabulous with vegetables, crackers and chips.  Enjoy!

 

Sources:

Feingold BF. Hyperkinesis and learning disabilities linked to artificial food flavors and colors. Am J Nurs 1975; 75-5: 797-803.

Harley JP, Matthews CG, Eichman P. Synthetic Food Colors and Hyperactivity in Children: A double-blind challenge experiment. Pediatrics 1978; 62: 975-983.

Hasegawa MM, Nishi Y, Ohkawa Y, Inui N. Effects of sorbic acid and its salts on chromosome aberrations, sister chromatid exchanges and gene mutations in cultured Chinese hamster cells. Food Chem Toxicol. 1984 ;22:501-7.

Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, Rosner BA, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491–9.

Judd JT, Clevidence BA, Muesing RA, Wittes J, Sunkin ME, Podczasy JJ. Dietary trans fatty acids: effects of plasma lipids and lipoproteins of healthy men and women. Am J Clin Nutr 1994;59:861-8.

Kitano K, Fukukawa T, Ohtsuji Y, Masuda T, Yamaguchi H. Mutagenicity and DNA-damaging activity caused by decomposed products of potassium sorbate reacting with ascorbic acid in the presence of Fe salt. Food Chem Toxicol. 2002;40:1589-94.

Kobylewski S, Jacobson M. Toxicology of food dyes. Int J Occup Env Heal 2012; 18-3: 220-246.

Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med 1999;340:1933–1940.

Mamur S, Yüzbaşioğlu D, Unal F, Yilmaz S. Does potassium sorbate induce genotoxic or mutagenic effects in lymphocytes? Toxicol In Vitro. 2010;24:790-4.

McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Garke E, OWarner J, Stevenson J. Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet 2007; 370: 1560-67.

Mensink RPM, Katan MB. Effect of dietary trans fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects. N Engl J Med 1990;323:439-45.

Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601–1613.

Schab DW, Trinh NT. Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. J Dev Behav Pediatr 2004; 25: 423-434.

Scopp AL. MSG and hydrolyzed vegetable protein induced headache: review and case studies. Headache. 1991;31(2):107-10.

Sonuga-Barke EJS, Hollis C, Brandeis D, Konofal E, Cortese S, Lecendreux M, Daley D, Wong I, Ferrin M, Sergeant J, Holtmann M, Stevenson J, Danckaerts M, Van Der Oord S, Dopfner M, Dittmann R, Simonoff E, Zuddas A, Banaschewski T, Buitelaar J, Coghill D. Nonharmacological interventions for ADHA: Systematic review and meta-analyses of randomized controlled trials of dietary and psychological treatments. Am J Psychiatry 2013; 170-3: 275-289.

Stevens LJ, Kuczek T, Burgess JR, Hurt E, Arnold LE. Dietary sensitivities and ADHD symptoms: Thirty-five years of research. Clin Pediatr 2011; 50:279-293.

Williams JI, Cram DM, Tausig FT, Webster E. Relative effects of drugs and diet on hyperactive behaviors: An experimental study. Pediatrics 1978; 61-6: 811-817.

Zock PL, Katan MB. Hydrogenation alternatives: effects of trans fatty acids and stearic acid versus linoleic acid on serum lipids and lipoproteins in humans. J Lipid Res l992;33:399-4l0.

Questions and Answers on Monosodium glutamate (MSG) http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm

Natural Flavorings on Meat and Poultry Labels http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/natural-flavorings-on-meat-and-poultry-labels

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Asian Red Cabbage Recipe

Asian Red Cabbage
Asian Red Cabbage

Red Cabbage – Great Health Benefits

When most people think of cabbage, a green ball comes to mind.  And, although green cabbage is a super healthy, nutritious and delicious food . . . red cabbage is even better for you!  It has more nutritional benefits and a robust, hearty flavor.  Red cabbage is also an excellent source of vitamin C and manganese.  Red cabbage has a rich red-purple color that comes from its concentration of anthocyanin polyphenols, which include antioxidant and anti-inflammatory properties.  It is actually one of higher sources of  red pigment polyphenols providing about 30 milligrams in each half cup.  Antioxidants help oxygen metabolism reducing oxidative stress.  Chronic oxidative stress can be a risk factor for many diseases.

The anthocyanins found in red cabbage are well documented anti-inflammatory compounds.  We need a sufficient consumption of anti-inflammatory nutrients or the regulation of our inflammatory system can become compromised and we may experience chronic inflammation.  Combine oxidative stress and chronic inflammation and the risk for chronic disease escalates.

The anthocyanins in red cabbage are also major factor contributing to cardiovascular protection.  Red cabbage helps protect red blood cells. Blood levels of beta-carotene, lutein, and total blood antioxidant capacity have been found to improve along with red cabbage intake, while oxidized low-density lipoprotein (LDL) has been found to decrease.  LDL becomes a risk factor for blood vessel problems if excessively present in its oxidized form.  So, once again . . . lots of health benefits occur when adding red cabbage recipes to your meal plan.

Not Really Asian Red Cabbage

Okay, let’s be honest . . . this isn’t really “Asian” food.  It’s what I’m calling Asian Red Cabbage because the dressing includes tamari, tahini and sesame.  I know this doesn’t make it Asian but I couldn’t think of a better recipe that would quickly allow people to understand the taste profile.  So, please, don’t beat me up about appropriated a culture.  I just want people to eat more red cabbage because it’s so healthy.  This dressing makes the red cabbage super tasty.  Even better, the recipe takes less than 10 minutes to whip together (less if you make the dressing while the cabbage cooks).

Hope you enjoy!

Asian Red Cabbage Recipe

Ingredients:

  • ¼-1/2 head of red cabbage
  • 2-4 scallions
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon tamari
  • 1 Tablespoon sesame oil
  • ¼ cup tahini
  • 1/8 teaspoon sea salt
  • ¼ teaspoon ground white pepper
  • 1 teaspoon ghee
  • 2 Tablespoons white sesame seeds
  • 2 Tablespoons black sesame seeds

Directions:

  1. Chop cabbage and scallions.  Allow to rest for 5-10 minutes
  2. To make dressing, whisk together vinegar, tamari, oil, tahini, salt and pepper.  It will be the consistency of paste.
  3. Heat ghee in a skillet on medium high.  Once hot, add cabbage and scallions.  Cook for approximately two minutes without stirring.
  4. Flip cabbage and cook for an additional two minutes without stirring.
  5. Add dressing and stir to coat.  Dressing will melt into cabbage.
  6. Top with sesame seeds and serve.

 

Red Cabbage Research:

  • Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
  • Bacchetti T, Tullii D, Masciangelo S, et al. Effect of black and red cabbage on plasma carotenoid levels, lipid profile and oxidized low density lipoprotein. Journal of Functional Foods, Volume 8, May 2014, pages 128-137.
  • Nugrahedi PY, Hantoro I, Verkerk R, et al. Practices and health perception of preparation of Brassica vegetables: translating survey data to technological and nutritional implications. Int J Food Sci Nutr. 2015;66(6):633-41.
  • Rungapamestry V, Duncan AJ, Fuller Z et al. Effect of cooking brassica vegetables on the subsequent hydrolysis and metabolic fate of glucosinolates. Proc Nutr Soc. 2007 Feb;66(1):69-81. 2007.
  • Tang L, Zirpoli GR, Jayaprakash V, et al. Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study. BMC Cancer 2010, 10:162. 2010.

 

 

 

 

 

 

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I've struggled with my weight and nutrition my entire life. I really had no idea what I was putting into my body until I started working with Kellie. I've been working with Kellie for about three months and...

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