Ingredients:

1 large eggplant (aubergine), about 1 1/2 pounds

1 teaspoon mustard seed

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon curry powder

Pinch of ground ginger

Pinch of ground nutmeg

Pinch of ground cloves

1 tablespoon olive oil

1/2 yellow onion, finely chopped

2 cups cherry tomatoes, halved, or 1 cup tomato sauce

1 tablespoon light molasses

1 garlic clove, minced

1 teaspoon red wine vinegar

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon chopped fresh cilantro  

Directions:

1.  Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

2. Trim the eggplant and cut lengthwise into slices about 1/4-inch thick. Arrange the slices on the rack or broiler pan and grill or broil, turning once, until the eggplant is tender and browned, about 5 minutes on each side. Set aside and keep warm.

3. In a small bowl, combine the first 7 spices. In a large frying pan, heat the olive oil over medium heat until hot but not smoking. Add the spice mixture and cook, stirring constantly, for about 30 seconds. Quickly add the onion and saute until soft and translucent, about 4 minutes. Add the tomatoes, molasses, garlic and vinegar. Cook the sauce, stirring occasionally, until thickened, about 4 minutes. Season with the salt and pepper.

4. Transfer the eggplant to a warmed serving dish or individual plates, pour the sauce over, and garnish with the cilantro.

Nutrition: 117 calories, 3g total fat (<1g saturated fat), 19g carbohydrate, 3g protein, 6g dietary fiber, 163mg sodium.

Source: www.mayoclinic.com

Living Longer Thanks to Whole Grains

Most of know that fiber (aka roughage) can help to keep us regular, and now there is new data linking a high intake of dietary fiber with disease prevention. Researchers at the National Cancer Institute compared fiber intake and deaths among 219,123 men and 168,999 women. These participants were asked to fill out a questionnaire about their usual food intake.

Based on the information from the questionnaire, the participants were divided into five groups depending on their fiber intake. At the lowest end, the average fiber intake was 12.6 grams for men and 10.8 grams for women; those with the highest intake consumed about 29.4 grams (men) and 25.8g (women). Interestingly, while women in this group just met the minimum recommendation for daily fiber intake, the men fell more than 8 grams short of the 38 gram daily recommendation.

The participants were followed for nine years to assess death rates. Men and women in the group who consumed the highest amount of fiber were 22% less likely to die from any cause. In fact, for every 10 gram increase in fiber intake, death rates dropped by 12% for men and 15% for women. The fiber that made a difference was the fiber derived from whole grains like brown rice and whole wheat pasta and not the fiber found in fruits, vegetables and beans.

Bottom Line: The whole grain recommendation is to make "half your grains whole" and a large majority of Americans are not getting the fiber they need. It may take a little more effort and a small lifestyle change, but switching to whole grains (breads, pastas and cereals) can have large health benefits for you and your family.

Source: Archives of Internal Medicine

Less Meat for Liver Health

For years we have been told to cut back on unhealthful cuts of red meat like beef and pork, which are high in saturated fat and cholesterol and bad for your heart health. Now there is another reason to reduce (or cut out completely) the amount of red meat in your diet.

Researchers have recently found that red meat eaters have a higher risk of developing chronic liver disease. Over 495,000 participants, ages 50-71 were asked to fill out lifestyle questionnaires and then tracked for eight years. Over time, the researchers found that the risk of developing chronic liver disease was about 2.5 times higher in those participants who reported eating about four ounces of red meat per day, compared to those who averaged about a half ounce per day. The risk of developing liver cancer was found to be 74% higher in those who ate the four ounces of meat.   

Bottom Line: For those who can't "live" without red meat, consider cutting back, aiming to have red meat no more than two to three times per week. Start by replacing one meat meal each week with poultry, fish, beans or tofu; your heart and liver will thank you.

Source:

Journal of the National Cancer Institute

The American Journal of Gastroenterology