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Almond and Apricot Biscotti
Ingredients
3/4 cup whole-wheat (whole-meal) flour
3/4 cup all-purpose (plain) flour
1/4 cup firmly packed brown sugar
1 teaspoon baking powder
2 eggs, lightly beaten
1/4 cup 1 percent low-fat milk
2 1/2 tablespoons canola oil
2 tablespoons dark honey
1/2 teaspoon almond extract
2/3 cup chopped dried apricots
1/4 cup coarsely chopped almonds
Directions
Preheat the oven to 350 F.
In a large bowl, combine the flours, brown sugar and baking powder. Whisk to blend. Add the eggs, milk, canola oil, honey and almond extract. Stir with a wooden spoon until the dough just begins to come together. Add the chopped apricots and almonds. With floured hands, mix until the dough is well blended.
Place the dough on a long sheet of plastic wrap and shape by hand into a flattened log 12 inches long, 3 inches wide and about 1 inch high. Lift the plastic wrap to invert the dough onto a nonstickbaking sheet. Bake until lightly browned, 25 to 30 minutes. Transfer to another baking sheet to cool for 10 minutes. Leave the oven set at 350 F.
Place the cooled log on a cutting board. With a serrated knife, cut crosswise on the diagonal into 24 slices 1/2-inch wide. Arrange the slices, cut side down, on the baking sheet. Return to the oven and bake until crisp, 15 to 20 minutes. Transfer to a wire rack and let cool completely. Store in an airtight container.
Nutrition per serving (1 cookie): 73 cal, 2g fat, 0g saturated fat, 2g protein, 12g total carbohydrate, 1g dietary fiber, 18mg cholesterol, 68mg sodium.
Source: www.mayoclinic.com (DASH diet recipes) |
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 Hello ! Remember a few months ago when KFC announced The Double Down, a sandwich that skipped the bun and used fried chicken fillets to hold "two pieces of bacon, two melted slices of Monterey Jack and pepper jack cheese and Colonel's Sauce" together?!? With its high salt and saturated fat content, it was a dietitian's worst nightmare! Well, now that almost, ALMOST seems like a dream. Consider this... Friendly's now has a sandwich that uses bread but not like you think. This sandwich, called The Ultimate Grilled Cheese BurgerMelt is an Angus burger between two grilled cheese sandwiches! Now, that DOES make me lose sleep at night! This has 1500 calories (a dieter's full day of calories), 38 grams of saturated fat (two full day's worth!) and 2090 mg of sodium (almost the Upper Level one should eat each day!) and that's all before the fries, soda and ice cream dessert! While they claim this is an "indulgence" i tend to think this is one not worth considering! Have a healthy week! -Debra |
| Don't Like Diet Food? There's a Reason For That |  The more people eat the diet versions of foods, the less they like them, according to research published in the American Journal of Clinical Nutrition. The study involved 36 adults who were given a regular, or diet version, of spaghetti Bolognese for lunch for five days. The regular meal had 567 calories, while the diet version had 374 calories due to a 20% reduction in carbohydrates, a 33% reduction in protein and a 74% reduction of fat per 100 grams.
Each day, the men were asked to rate how much they liked their lunch. On the first day, eaters in both groups liked the food similarly, but as the week went on, satisfaction with the diet meal dropped an average of 30 percent. People who ate the full-calorie version liked it at the same level throughout the experiment. Researchers said it's possible that a dislike for diet foods as they become familiar could explain why it's so hard to stick to a restrictive diet.
Bottom Line: While diet foods may help individuals because they are often packaged to conform to specific portion-controlled sizes, this study supports the experiences many people have had with diet foods: they can become boring quickly. Instead of relying on these diet foods which have most likely been adulterated to remove calories, enjoy a balance of healthy meals in appropriate portion sizes.
Source: Am J Clin Nutr Vol. 91, No. 6, 1584-1589, June 2010 |
| Coffee, Tea and Head and Neck Cancer |  Just looking around, you can't help but notice that coffee and tea are extremely popular hot beverages, and now some scientists are questioning the health consequences of consuming them. To address this concern, the Journal of Epidemiology, Biomarkers and Prevention recently compiled data from several studies that investigated the relationship between coffee and tea consumption and head and neck cancers.
After sifting through all the results of these studies, the researchers report that there is no relationship between head and neck cancer risk and the consumption of decaffeinated tea. In addition, there was an inverse relationship between the consumption of caffeinated coffee and cancers of the oral cavity (mouth) and pharynx (back of the throat); meaning that those who consumed more caffeinated beverages, the less likely they were to develop these cancers.
Bottom line: Coffee and tea are under a lot of scrutiny for their potential health risks and benefits. It turns out that when it comes to head and neck cancers, consuming caffeinated coffee may be beneficial. Therefore, drinking a couple of cups every day may help your oral health. Don't forget that coffee is a stimulant and can affect bone health, too. Stick with moderation!
Source: Journal of Epidemiology, Biomarkers and Prevention 2010 June, 22. |
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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
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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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