Recipe:

Spicy Avocado Soup

Serves 4

Ingredients:

2 ripe avocados, cubed

2/3 cup chopped red onion

2 large cloves garlic, chopped

2 teaspoons chopped jalapeño (or favorite hot sauce to taste)

1/2 teaspoon ground cumin

2 1/2 cups nonfat plain yogurt

1/4 cup chopped fresh cilantro

3 tablespoons fresh lime juice

4 lime-flavored (or plain) tortilla chips

1/4 cup salsa

Preparation:

Pulse avocados, onion, garlic, jalapeño and cumin in a food processor until pureed. Add yogurt and cilantro; pulse until well combined. Transfer avocado mixture to a bowl. Stir in 1/2 cup ice water and lime juice. (Thin with more water, if desired.) Cover and chill until cold, 1 hour. Divide soup among 4 bowls; garnish with chips and salsa before serving.

Nutrition:

330 calories:  18g fat, 4g saturated fat, 35g carbohydrate, 9g fiber, 12g protein, 225mg sodium

Source: www.epicurious.com

Calcium Confusion: How much is enough?

See More... Eat More!

The more food we see, the more we eat, according to researchers in the Management Department at Cornell University (Go Big Red!) . Here are a few interesting tidbits from their research.

·  Fresh or stale, it doesn't matter. Participants were given popcorn that was either fresh or 5 days old and tasted stale. The researchers found that if people were given the fresh popcorn in a large bucket, they ate 45% more than those who were served popcorn from a smaller container. If the participants were given the stale popcorn, they still ate 34% more if the popcorn was provided in a large bucket than a small container. Here's the most surprising part - ALL of the participants came to the experiment "not hungry" as they had all eaten dinner 20 minutes before! So, regardless of hunger level or taste, many of us will eat more when given more.

· Out of sight, out of mind.  In another study, secretaries were given candy (chocolate kisses) at their desk, or six feet away on another desk. The candy dishes were either clear or opaque and were refilled every day. If the candy was on the secretary's desk he/she ate about nine kisses every day. If the candy was six feet away, he/she ate an average of six kisses. Even more interesting was that if the candy was in a clear bowl, the secretaries ate an average of two more pieces per day.

·  Names matter. In another study, the researchers changed the names of the foods in a cafeteria that carried healthful foods. For example, instead of Italian Pasta, the researchers changed the menu to say Succulent Tuscany Pasta and changed Chocolate Cake to Belgian Black Forest Cake. After this name change (and nothing else), sales increased 27%!

·  Great Expectations. In another experiment, researchers gave a very rich brownie to all participants. The only difference was how the brownie was served. Some received the brownie on a napkin, some on a paper plate and the rest on fine china. Each level of dining refinery increased the participant's appreciation of the treat, Those who ate off the fine china described the brownie as, "the best brownie they ever had."

Watch what you eat - and don't be fooled!

For more information on this interesting topic, check out the book: Mindless Eating: Why We Eat More Than We Think by Brian Wansink.

Source: Nutrition Action Newsletter, Vol 38 No 4, May 2011