Crunchy Panko Meatless Meatballs
Serves 4
Ingredients
One package Veggie Patch Meatless Meatballs
1 cup marinara sauce
6 tablespoons liquid egg whites (2 large egg whites)
1/2 cup Panko bread crumbs, ideally whole grain
1/2 cup grated Parmesan cheese
1/4 cup whole wheat flour
20 tooth picks, optional
Pepper, to taste
Instructions
Preheat oven to 400 degrees. Spray a baking sheet with oil.
Place Meatless Meatballs in a microwave safe dish, cover with wet paper towel and cook on high for 45 seconds. Set aside.
Place flour in a shallow dish or on a plate. Place egg whites in a bowl next to the flour. In a third shallow dish or on a paper plate, combine the Panko crumbs with the Parmesan cheese. Roll each Meatless Meatball in the flour, shaking off excess, then the egg whites and then the Panko mixture. Press the breading evenly onto each Meatball.
Place breaded Meatballs on the sprayed baking sheet and bake for 5 to 10 minutes. Turn Meatballs over once, then return to oven for another 5 to 10 minutes until golden brown. Insert toothpick, if using, and serve with warm marinara dipping sauce.
Nutrition information
306 calories, 9 g fat, 3.5 g saturated fat, 12 mg cholesterol, 23 g protein, 31 g carbohydrates, 5g fiber, 876 mg sodium
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 Hello Greetings!
Are you trying to be more conscious of what foods you are putting into your body? Are you trying to keep GMOs (Genetically Modified Organisms) out of your diet? It's a great idea but it can be hard to determine which foods contain GMOs and which foods don't.
The easiest way is to eat locally and organically but depending on lifestyle and season, fresh farm stand foods can be hard to come by. Check out this website that lists companies that manufacture products that do not contain GMOs.
Have a healthy week!
-Debra |
| Sugary Drinks: The Lifelong Impact |
 Most of us know that sugar, in excess, is bad for our health. It can contribute to weight gain, the development of diabetes and can cause cavities. In a recent study, researchers investigated the effects of sugar-sweetened beverage consumption on body composition, insulin sensitivity and metabolic activity in healthy, lean, lightly active individuals.
Eleven participants, who did not regularly drink sugary soft drinks, were given soft drinks that contained about 140 grams of glucose every day for two weeks. By the end of the study, the participants had gained, on average, about two pounds.
Not only did consuming sugary drinks lead to weight gain, but it also altered natural patterns of metabolism. The researchers found that after drinking the soft drinks for four weeks, the participants had higher fasting blood glucose and a trend towards insulin resistance; both known hallmarks of type 2 diabetes development.
Bottom Line: While this study is small, it is revealing. Consuming refined carbohydrates (sugar) in any form can cause a decrease in our ability to use fat for energy, potentially resulting in fat gain. Sugar, like everything else we eat, can be enjoyed in moderation as part of a healthful diet. However, most Americans consume well over the recommended amount of sugar, and sugary beverages contribute significantly to this problem. Cutting back or eliminating soft drinks from your diet can help limit the amount of sugar you consume and help prevent the health issues that go along with consuming too much sugar.
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Vitamin E and Liver Cancer
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Vitamin E, found in foods such as wheat germ, almonds and hazelnuts, and in oils such as sunflower and safflower, is a powerful antioxidant. Antioxidants are great for our health because they help prevent free radicals from causing oxidative stress that is associated with a wide range of diseases including Alzheimer's disease, Parkinson's disease, rheumatoid arthritis and neurodegenerative diseases. However, this antioxidant role may provide another benefit. Chinese researchers recently found that vitamin E may decrease the risk of developing liver cancer.
Researchers tabulated vitamin E intake from food and supplement sources in 132,837 Chinese women and men who participated in either the Shanghai Women's Health Study or the Shanghai Men's Health Study. Researchers used personal interviews and food-frequency questionnaires to determine intake.
During the follow-up period, 267 participants (118 women and 149 men) developed liver cancer. After comparing the data with vitamin E intake, researchers observed an inverse relationship; participants in the highest two quartiles of vitamin E consumption from dietary sources were approximately 40% less likely to develop liver cancer, while the risk was nearly halved for those who took vitamin E supplements.
Interestingly, the association between vitamin E and decreased risk for liver cancer was stronger among women than men. However, the association was consistent across the study, even for participants with a family history of liver cancer or those who already had liver disease.
Bottom Line: Most multivitamins provide the recommended daily amount of vitamin E, so if you take a multivitamin, you should be fine. If you don't take a multivitamin, dietary sources can sufficiently provide the required amount of vitamin E. In addition to the foods stated above, vitamin E is also found in green, leafy vegetables such as spinach, beet greens and collard greens, and in other green foods such as avocado, asparagus, kiwi and broccoli. These fruits, vegetables and healthy oils are part of any well-rounded diet, providing fiber, vitamins and healthy fats. The link between the intake of these foods and the decreased risk for cancer is just another reason to include them in our diet!
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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, the 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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