Smoothie Science and Beet and Ginger Smoothie

M and I recently had the pleasure of a Buenos Aires visit from Dr. Michelle McMacken and her husband. You can see her BYOL posts here and here.

Naturally, we talked about a lot of different vegany (an excellent term coined by her husband) issues – but don’t worry, we balanced all this with a healthy amount of futbol chatter as well!

One afternoon, Dr. McMacken mentioned that she warns her patients against smoothies (even whole food smoothies). To be fair, she is not alone in this stance: Registered Dietitian Jeff Novick, Dr. C Esselstyn, and all of the Engine 2 folks are also against consuming liquid calories.

She explained that smoothies are a bit of a trap for most of her patients who are seeking to lose weight, because they are often very calorie dense. And because those calories are liquid, people often consume more calories than they would if they were eating the same foods.

Fair point.

However, there are some reasons why I think incorporating smoothies into your diet can be a positive thing.

First, for anyone who is a picky veggie eater, whole-food smoothies can be a great way to sneak in lots of good and healthy veggies into your diet. In fact, Mayo Clinic recommends this for picky children. I recently encouraged a college friend who is trying to change his diet to be more plant-forward to try this tactic as well. Maybe it’s not optimal, but it has helped him to lose a significant amount of weight compared to the SAD diet he was eating (no real contest, I know).

There is also some evidence that certain nutrients become more available to our bodies when the cells are disrupted, ie: pulverizing or blending foods. Now for a long time I thought this was just a marketing exploit of Vitamix and Blendtec, but it turns out, there is some evidence to back it up.

A few studies compared particle size and bioavailability and digestion. They found that many nutrients become more bioavailable when the cells of a nutrient are broken. This is one argument for chewing your food well. But the studies also show that no matter how well we chew, we can never masticate as well as a blender, which can break the foods down to a cellular level. These studies showed that the bioavailability of these foods than became greatly improved, particularly B-carotenoids in carrots, and folate from leafy greens.

Furthermore, back to Dr. McMacken’s point, there is some research that suggests that simply slowing down while consuming liquid calories (soups or smoothies) can significantly help our bodies regulate the amount we are consuming, and the thicker that slowly-drank smoothie is, the longer the person will feel satiated.

Smoothies can also be helpful when you are short on time, or if you are going to a place where you know you will not eat well. Slowly drinking a whole food vegetable-based smoothie before going out can help you get some health boosting veggies in.

Overall, I do agree with Dr. McMacken. Smoothies are an occasional tool and shouldn’t be relied upon. They also may not your best choice for weight-loss.

But that said, I do see a place for mostly (green) vegetable smoothies with some added fruit in a healthy diet. I would recommend avoiding all-fruit smoothies, as well as smoothies with added sugars or juices as this fundamentally changes the discussion.

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Beet and Ginger Smoothie

Keeping all of this in mind, today I’m going to share a delicious beet smoothie which I think even Dr. McMacken would love (actually, I’m almost positive she would!) The recipe is mostly credited to M, although I was her taste tester for several versions of this… Please hold your applause.

Not only is this smoothie comparatively low-calorie and veggie-filled, but it also turns out a beautiful rich Malbec red color (come on, I am in Buenos Aires!) and is filled with health promoting nitrates making it an excellent way to start the day or a pre-workout drink.

Beet and Ginger Smoothie:

Serves 2

1 medium-sized red beet – cubbed

½ large cucumber

6-7 large Kale Leaves

10-15 red grapes

2 tbsp chia seeds

2 tbsp lemon juice

1 tbsp maca powder (optional)

1/2” piece of peeled ginger

1 ½ cup of water

Ice

Wash and chop all of the ingredients, and place them into your blender.*

Add the chia, maca, and lemon juice along with the water and ice.

Blend until smooth and enjoy

*If you are not using a high-powered blender like the two brands mentioned above, try cutting the veggies into smaller pieces to make it easier for your blender.

***

Castenmiller, J., C.J. van de Poll, et. al. “Bioavailability of folate from processed spinach in humans. Effect of food matrix and interaction with carotenoids.” Annuals of Nutrition and Metabolism. 44(4) 2000.

 

de Graaf, C. “Why Liquid Energy results in overconsumption,” Procedings of Nutrition Society, May 70 (2) 2011.

L. Lemmens, S., Van Buggenhout, A.M. Van Loey, et. al. “Particle size reduction leading to cell wall rupture is more important for the B-carotene bioaccessibility of raw compared to processed carrots.” Journal of Argriculture and Food Chemistry. Dec. 22,58 (24) 2010.

Ibrugger, S., M. Kristensen et. al. “Flaxseed dietary fiber supplements for suppression of appetite and food intake” Appetite April, 58 (2) 2012.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

The vegetarian cancer gene and Turmeric golden tofu

Okay, so if you have the internet, chances are you saw an article that has been all over the place which claims that a population of vegetarians in India are more prone to cancer than their meat eating counter parts. Now the story goes something like this:

A group of Indian vegetarians have a specific gene that alters the digestion of plant fats to produce arachidonic acid, and this acid can then be a risk factor in both heart disease and prostate cancer. The article also claims that generations of vegetarian eating caused this gene to be expressed this way.

Based off this, the reporter says that a vegetarian diet may change your genes and make you more susceptible to heart disease and canc… wow that is such a ridiculous statement it is not even worth typing.  The author also says that vegetarians suffer colorectal cancer as much as 40 times more than meat eaters. (Ugh)

It is apparently easy to publish absolute rubbish. I now understand why Dr. Garth Davis hates nutrition reporters and nutrition bloggers so much…

First lets simply address the fact that the study is looking at genomes not diets.

Next up, the idea that just because they are a predominantly vegetarian population, doesn't mean they are healthy eaters. Diets from this area are typically heavy in added oils and butters or ghee, dairy and on top of this, the dishes also often included fried foods. If the issue was diet related, chances are it has more to do with these items than with the consumption of fresh fruits and vegetables.

The claim that meat eaters have less colorectal cancer is also outrageously ridiculous. The author bases this claim off one study, which was later found to be incorrect when the data was revisited. Furthermore, not only have I previously outlined how TMAO is formed after consuming meat and dairy which increases the risk of heart disease, but the links between meat consumption and cancer are so strong that according to an article reviewed by Dr. Greger of Nutrionfacts.org the meat industry is studying the possibility of adding ingredients to meat which may help reduce the inherent cancer risks of consuming it.

Perhaps most ironic part of all this is that chicken and eggs are the two greatest sources of arachidonic acid according to the Institute of Medicines’ Dietary Reference Intakes list.

Finally, if you actually look at the study rather than the health reporters take on the study, it suggests that the massive doses of Omega-6 found in oils are most-likely the biggest part of the problem for the people with this particular genotype, but of course, we already knew oil isn’t healthy…   As Dr. Tom Brenna, one of the authors of the study said, “to say it is a vegetarian gene is quite a stretch…”

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Turmeric Gold Tofu

Okay so if you are still worried about having some bizarre gene that could increase your risk of cancer, here is a great dish that can offer some comfort. We know that turmeric has several antioxidants that can offer some buffering protection, so give this deliciously golden tofu a try. 

Since we are heading into fall here in BA, we served the tofu with massaged kale, spaghetti squash (seeds which we brought from the US and planted at her families farm) and cardamom spiced rice. However, this tofu would also be fantastic on a large dark-green salad or even as a sandwich.

Let me know what you all think.

Turmeric Gold Tofu

1 package Firm Tofu – Cubed

2 tablespoons Apple Cider Vinegar

1 tablespoon Dijon mustard

2/3 tablespoon turmeric

1 teaspoon soy sauce

1 teaspoon cumin

1 teaspoon garlic powder

½ teaspoon black pepper

Put all of the spices together along with the mustard, the vinegar, and the soy sauce and mix well. Once well mixed, pour on top of the tofu and toss until the tofu is evenly coated.

Now put the tofu and all of the remaining dressing into a pan over medium-low heat and cover. Let cook for about 5-8 minutes and then stir the tofu. The sauce should start to simmer. Repeat this until the tofu is golden brown - roughly 15 minutes - and then serve hot or cold.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Papas de Navidad | Breakfast Potatoes

Stare at a blank sheet of paper smeared with ink, and you might detect a specific image. But show that same sheet of paper to someone else, and there is a good chance they will see a different image. Of course a psychologist will tell you that the Rorschach test tells us more about the viewers than the sheet of paper.

In many ways, the study of nutrition is similar. All that is needed is a few moments looking at various search engine results about diet and nutrition to see there are widely differing views on the best ways to eat. Add on top of this, the confusion that government agencies and industry lobbyists create, and suddenly it becomes clear why so many people view that ink stained paper in so many different ways.

However, I believe a consensus is slowly starting to form, and a specific image is becoming increasingly transparent to an increasing number of people. The consensus is, of course, in favor of a plant-based diet.

I know of no other diet, because not a single study exists, which can scientifically be shown to reverse heart disease, other than a plant-based diet. Increasingly, the leading experts on cancer are finding the benefits overwhelming as well, as evidenced by the recently statements made by the World Health Organization.

As we enter a new year, and as I enter my 9^th year as a plant-based vegan, I can firmly state that the tide of the evidence for a plant-based diet is growing. And I believe that 2016 will only further support such a healthful message.

As we begin this year together, I remain optimistic, and I invite you all to join me on this journey as we move every away from the wilderness, and closer to living with longevity, intention, and peace.

***

Today’s recipe is called Papas de Navidad (or Christmas potatoes) because I made this dish for M when she got home from her 24-hour shift on Christmas day morning. This is a sweet and savory dish.

I chose to make this dish this Christmas because while we were spending our first Christmas living together, we were both away from our families, and while it is summer here, I’m told that traditional Argentine Christmas dishes tend to mimic the dishes of bewintered North America. As such, this dish incorporates some flavors of the North East, by using maple syrup, an ingredient which we brought to Argentina with us from New York when we moved, making it an extra special dish.

Papas de Navidad | Breakfast Potatoes

4 potatoes - cubed

2 large tomatoes or a handful of cherry tomatoes – cubed or halved

1 medium onion – chopped

1 small head broccoli – chopped

Spices

1.5 tablespoons maple syrup – save to the end

2 cloves of garlic – diced (Or 1 teaspoon of garlic powder)

1 teaspoon cumin

½ teaspoon turmeric

¼ teaspoon rosemary

¼ teaspoon oregano

As mentioned below,* I pre-boiled my potatoes for about 15 minutes until they became soft to pierce with a fork. While the potatoes are boiling, prepare the remaining vegetables. Once all of the veggies are prepared, toss them in a oven safe container (I like to use cast iron for this dish, as it adds a real country flavor to the vegetables) and generously spread the spices evenly throughout.**

Now cover the vegetables with tin foil and place into the oven on 350°. If you pre-boiled the potatoes as suggested, cook for an additional 15-20 minutes, depending on how browned you like your potatoes.

Once done, drizzle the vegetables with maple syrup. I served the dish with a large bunch of steamed kale and dried cranberries, which we also drizzled with maple syrup (don’t knock it until you try it). 

I hope everyone had a wonderful holiday season!

Feliz Ano Nuevo!

*I prepared the potatoes the night previously to help reduce the overall cook time by boiling them until almost soft.

** Pro Tip – Put the veggies and spices in a large container with a lid and shake the container for 10 seconds until the spices fully coat the veggies.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Red lentil, Bulgur and Kale Patties

Later today I’m delivering a new talk called, The Facts and Fallacies of Fats at the New York Vegetarian Festival. 

So today’s post is short and sweet. 

This is a great new recipe I developed recently. Not only is it packed with nutrients and bursting with flavor, but it’s also great to pack and take along for a long day. I know I’ll have a few on me today at the Veg Fest!

This recipe calls for Bulgur wheat, but if you are following a gluten-free diet, it can easily be substituted with either quinoa or amaranth.

Red Lentil, Bulgur Wheat and Kale Patties

Makes 7-9 patties

1.5 cups of red lentils

1/2 cup of bulgur wheat (or quinoa or amaranth for gluten free)

1/3 cup of oats (either quick cooking or old fashioned)*

1 cup of kale, swiss chard or spinach - chopped

4 tbsps of canned diced tomato or tomato paste

1 clove garlic - minced

1 tbsp garlic powder

1 tbsp onion powder

Small handful of fresh or 1 tsp of dried basil

1 tsp of dried tarragon or oregano

Lemon juice, ginger powder and black pepper to taste

5 cups of water or veggie broth

* get gluten-free oats if needed.

Start by boiling the red lentils in the water or broth for about 10 to 15 minutes. As the lentils begin to soften and break down, add the bulgur wheat, garlic, and spices and cook for another 10 minutes (if you are using fresh basil, save it until the end). The water in the pan should be almost completely absorbed.

Turn the heat to low and add the oats, diced tomatoes, and chopped greens. Stir until well combined. Add the lemon juice and fresh basil if you’re using it.

Cook for another 1 to 2 minutes or until the greens have softened and turned bright green.

Now pre-heat the oven to 375. Let the mixture sit while the oven pre-heats. This is important because you want to give the oats a chance to absorb any remaining liquid in the mixture. This will make the mixture start to stick together.

I recommend letting the mixture sit for at least 10 minutes.

Now line a baking sheet with parchment paper. Using a tablespoon scoop out two tablespoons of the mixture and form into patties on the pan. If the mixture is too watery, they will not stick together, try adding more oats if this is an issue.

Once the patties are formed place in the oven and let cook for 15-18 minutes or until the patties start to brown on top. If you’d like you can flip the patties over at 12 minutes, but this isn’t necessary and increases the chance of the patties breaking apart.

I like to toss these on top of a large salad with lots of veggies, or just stick a few in a bag and take them with me for an easy on-the-go meal. They also make great burger replacements. Also try putting a tahini sauce on top.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.