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Black Bean Croquettes with Fresh Salsa
Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.
Ingredients
2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced
Preparation
Preheat oven to 425°F. Coat a baking sheet with cooking spray.
Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
Nutrition
4 servings, 2 croquettes & 1/2 cup salsa each
Per serving : 405 Calories; 12 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 61 g Carbohydrates; 16 g Protein; 16 g Fiber; 438 mg Sodium; 621 mg Potassium
Source: www.eatingwell.com
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Hello friends...
March is National Nutrition Month! And Wednesday was Registered Dietitian Day! I hope you all celebrated. :)
 With all of the confusing and often misleading information out there about nutrition, I am pleased to say that there is some good news in the world of nutrition knowledge to report...
In a recent Health and Diet telephone survey of more than 2,500 adults in the US, the FDA reported that "more than half of consumers in the United States often read the food label when buying a product for the first time." According to the findings, this is a 10 percent increase from 2002. I can't tell you how often I am asked by clients, friends, family etc. how to read a nutrition label. It can be tricky. But I am thrilled to learn that people are more concerned with what they are consuming.
To learn more about what else we've learned, and for some perspective, check out my blog.
Have a great week!
-Debra
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| Organic vs. Conventional Foods |
 With many people concerned about the quality and safety of their food, consumers are switching from conventional foods (non-organic) to organic foods. A recent study set out to research the nutrient content and pesticide contamination in conventional vegetables versus organic vegetables.
Organic products are produced under controlled cultivation conditions within the provisions of the organic farming regulations. One of the main reasons why organic foods are purchased is to avoid the pesticide residues on conventional foods, which cannot be washed off with soap and water.
Detailed nutrient and contaminant databases were developed to test conventional and organic vegetables separately. In general, the evidence shows that organically grown vegetables (including potatoes) contain significantly lower concentrations of synthetic pesticide residue and nitrates. However, further research needs to be done to conclude if organic farming produces vegetables with a higher nutritional value than conventional farming techniques.
Bottom Line: Organic farming is going to produce food that is lower in pesticide residue, but remember this comes at a price point. If you cannot afford to buy all organic produce, try to buy organic for the "dirty dozen", which includes peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and pears. The conventional variety of these foods contain a very high level of pesticide residue.
Source: British Food Journal 2009; 111(10):1078-1097 |
| Obesity Rate Still Rising, But at a Slower Pace |
We hear it all the time on the news; we are a fat nation and getting fatter, but it seems the trend may be losing a little momentum. Data collected from 2007-2008 indicate that the rate of increasing prevalence of obesity, as defined by a BMI greater than 30, seems to be slowing down.
Where did this data come from? The National Health and Nutrition Examination Survey (NHANES) is a program designed to assess the health of a range of Americans, by
surveying thousand of citizens yearly. One of the trends the NHANES tracks is the Body Mass Index, or BMI, a calculation based on an individual's height and weight. This data, along with other health information is used to get a "snap shot" of the health of our country.
For years, we have seen prevalence of obesity continue to grow every time data is reported. Between the reporting years 1976-1980 and 1988-1994, the prevalence of obesity for adults aged 20 to 74 years increased by 7.9 percent for men and by 8.9 percent for women. These numbers rose again between the reporting years of 1988-1990 and 1999-2000 by 7.1 percent for men and by 8.1 percent for women.
However, between the reporting years 1999-2000 and 2007-2008, there was an increase of 4.7 percent for men and 2.1 percent for women.
Bottom Line: This encouraging news does not mean we are in the clear, while the rate may seem to be slowing down,
33.8 percent of the population falls into the obese category. This means that more than one out of every three Americans is not just overweight, but obese. While it is difficult to pinpoint theexact causes of such drastic increases over the last several decades, increased access to processed foods and
decreased physical activity top the list. It is important that
Americans learn to control their weight by choosing healthful foods and exercising more.
Source: Journal of the American Medical Association 2010; 303(3):235-241
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About Sensible Nutrition
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Metabolism Measurements
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals?
Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (SN-www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483 | |
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