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Recipe: Roasted Tomato Black Bean Soup
7 tomatoes, quartered
1 onion, cut into 6 pieces
3 cloves garlic
2 tablespoons olive oil
salt and pepper, to taste
2 15 ounce cans black beans, drained and rinsed
5 cups low sodium vegetable stock
2 teaspoons chili powder
2 teaspoons cumin
1 teaspoon garlic powder
2 tablespoons cilantro, chopped for garnish
Directions
1. Preheat an oven to 350 degrees.
2. Place the tomatoes, onion and garlic into a large bowl. Toss with the olive oil and season with salt and pepper to taste. Transfer to a baking dish.
3. Put the baking dish into the oven and roast for about 30 minutes, or until the tomatoes and garlic are soft and the onion pieces are beginning to brown.
4. Transfer the roasted tomatoes, garlic and onions to a large saucepan over medium-high heat.
5. Pour in the vegetable broth and season with the chili powder, cumin and garlic powder.
6.Bring to a boil and turn heat down to low. Simmer for about 10 minutes, or until the flavors have melded together slightly.
7. Transfer the soup to a blender or food processor and puree.
Divide into 6 servings, garnish with a little chopped cilantro and enjoy!
Makes six servings. Per serving:
Calories: 217.2 Total Fat: 5.6g Saturated Fat: .8g Cholesterol: 10mg Sodium: 25.6mg Total Carbohydrates: 33.2g Dietary Fiber: 11.4g Protein: 10.9g Sugars: 4.6g
Source: Meatless Monday website
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Be Nice...
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Hello !
I know I have mentioned this movement before, but if you haven't heard of Meatless Mondays, you should check it out!
Going meatless just once each week can reduce your risk of developing heart disease, colon cancer and can help lower your diabetes and obesity risk. Plus, by starting the week off the right way, you may be more likely to maintain good behaviors all week long.
A lot of people think that going meatless means going tasteless and I always hear, "where will I get my protein?" There are many delicious sources of plant protein like beans and nuts that also sneak in a little fiber and healthful fat. There are also a ton of pre-made vegetarian choices at the grocery store like, Veggie Patch's Ultimate Meatless Burger or Veggie Patch's Veggie Dogs which offer a tasty meat-free alternative to traditional beef hot dogs. I also love Boca Burger's Flame Grilled Burgers on a Trader Joe's whole wheat bun with mustard, lettuce and tomato.
What's your favorite Meatless Monday meal? Feel free to comment on our Facebook page!
Have a healthy week!
-Debra
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Reader's Choice: Resistant Starch
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 This topic is in response to a reader's question about the benefits/facts about resistant starch...
Fiber has received a great deal of attention in recent years for the healthful roles it plays in our diet. Recently, a new buzz- word relating to fiber has taken front seat: Resistant Starch. Cited as a weight loss aid, this nutrient has stolen headlines and starred in fad diet books almost overnight; but what is it and does it really deserve all the hype its getting?
What is resistant starch?
Resistant starch is classified under the broad range of undigested carbohydrates known as dietary fiber. Fiber cannot be digested by humans so it sails through the small intestine mostly intact passing through to the large intestine where it plays a beneficial role in our digestive health as well as our overall health.
Resistant starch is used by the helpful bacteria naturally found in our gut. Through a process called fermentation, the bacteria/fiber duo lower the pH of our gut resulting in protection from the growth of bad bacteria and lowering our body's absorption of toxic compounds. The by-products of fermentation also increase stimulation in our gut which helps us get rid of waste materials.
Fact or Fiction?
As for the multitude of claims that resistant starch is the secret to weight loss? Well, it does play a supporting role in weight loss by slowing digestion, which keeps us feeling fuller longer. However, without an accompanying healthful diet and exercise plan, consuming resistant starch alone won't help you shed the pounds.
How much resistant start do we need for the health benefits and what food sources does it come from?
One researcher found that intake as low at 3-5 grams of resistant starch conferred benefit. Great sources of resistant starch include whole or partially milled grains, such as oats, barley and buckwheat; bananas; and legumes such as, kidney beans, black beans, white beans, lentils, chickpeas and pinto beans.
Bottom Line
The average American diet is lacking in adequate fiber intake; most people are taking in a mere 12-15 grams per day. The recommendation is 25 grams for women and 38 grams for men. Your overall focus should be on getting an adequate amount of total fiber rather than just focusing on increasing your intake of resistant starch.
Sources:
Murphy, M.M., (2008) "Resistant Starch Intake in the United States", Journal of the American Dietetic Association. 108 (1) pg. 67-78.
USDA's Choose My Plate
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Caffeine: How Much Is Too Much?
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Coffee has become almost a designer accessory in today's fast-paced culture. Boutique and brand name coffee shops can be found on every corner from the big city to the smallest of towns. But are we drinking too much caffeine with each grande extra-foam cafe americano we so sweetly sip?
Americans are drinking more and more coffee each year. The average coffee drinker in the US has three or more cups of coffee per day (a cup is 8 ounces); that is at least 400mg of caffeine per day. The negative side effects, such as an upset stomach, muscles tremors, anxiety and the potential development of ulcers and insomnia have been observed in those who drink four or more cups of coffee per day; four cups is not a lot for many people!
The American Dietetic Association recommends limiting caffeine intake to no more than 200-300mg per day; that is about 1.5-2 cups of coffee or 1-2 shots of espresso. Pregnant women and children require more stringent limitations; research reviews suggest that pregnant women should avoid caffeine or limit intake to fewer than 200mg.
The effects of caffeine from one cup of coffee can linger for as long as eight hours, so next time really think twice before pouring your third or fourth cup of joe!
Bottom Line
Many studies tout the beneficial effects of caffeine; however, we are all too familiar with the saying 'too much of a good thing'. So be mindful of your caffeine consumption, alternate with green tea, seltzer or water, between cups, to space out the effects on your body. If you still can't get going without three or four cups of coffee maybe it's not caffeine you need, maybe it's simply more sleep.
Sources: Heckman, M, Weil, J, Gonzalez de Meijia, E (2010) Caffeine (1,3,7-trimethylxanthine) in Foods: "A comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters". Journal of Food Science, 75 (3). 77-87.
American Dietetic Association
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| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism 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 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 Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations. Contact us at www.sensiblenutrition.com or 781-741-5483. |
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