What's New in Natural Foods

May 2008

Hello Everyone

It was a very long time coming here in the upper Midwest, but I think spring has finally arrived, if only in fits and starts. It's a good time to review the nutritious qualities of that new springtime arrival: asparagus. Also, to get the most food value from the bread you buy, I'll let you know what ingredients it should (and should not) contain. If you've had a new baby or want to keep your brain in good working order, you may be interested in my May nutrition classes.

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Asparagus: Healthy Harbinger of Spring

As sure as a robin siting, seeing asparagus in the store lets me know spring is just around the corner. In addition to its delectable flavor, versatility and succulent texture, asparagus is quite nutritious. It's an excellent source of bone-building vitamin K and heart-protecting folic acid. (Folic acid is also essential for DNA synthesis and proper cell division, and getting enough during pregnancy can help prevent birth defects.)

Asparagus also contains asparagine, an amino acid that gives it a diuretic effect, which can be helpful for problems that involve swelling, including edema, arthritis, and PMS-related water retention. Asparagus also is a great source of inulin, a special carbohydrate that we don't digest, but the friendly bacteria in our intestines that aid digestion, do. A diet rich in inulin increases the amount of these health-promoting bacteria, so welcome the spring and enjoy all the benefits of asparagus!

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Getting the Most Food Value from Bread

One of the most frequently asked questions by my clients and people in my classes is what's the best kind of bread to buy? So here are a few things to consider when choosing bread:

First, read the label to be sure the bread is made with 100% whole grains. Refined grains provide no nourishment (only calories). What's more, they actually take nutrients out of your body. Look for the words: "whole wheat," "whole grain," or "100% whole wheat" in the list of ingredients. If it says just "wheat flour," then it's refined. "Enriched wheat flour" means that the refined flour has had synthetic nutrients added to it. You can get good breads made with grains other than wheat, too: spelt and rye both make excellent bread.

Next, look for ingredients you don't want in your bread: corn syrup, vegetable oil, dough conditioners, soy flour and anything you can't pronounce.

The most digestible bread is made without yeast. This is traditional sourdough bread (not the white "sourdough" you might find in a deli), and is made with a fermented starter and a long rising time. This process increases the availability of nutrients in the bread and makes it easier to digest. If you don't see any traditional sourdough selections (prepackaged or fresh-baked) in the bread department at your grocery store, look in the frozen section. Frozen "French Meadow" brand whole grain, yeast-free breads are sold nationwide.

Most gluten-free breads are made from white rice flour, potato starch, and tapioca flours, none of which are nourishing. Look for gluten-free breads made with whole grain flours like brown rice or sorghum. Bean and nut (including coconut) flours are sometimes used and provide tasty options. For those living in the Twin Cities area, an excellent source for a variety of nutritious G-F breads is Cooqi Gluten-free Bakery, located in St. Paul. Cooqi uses a variety of whole grains, so the breads not only taste delicious, they are good for you. Cooqi's breads can also be found at Lakewinds Co-op in Minnetonka.

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Wedge and Lakewinds Nutrition Classes

At The Wedge Co-op

Healthy Food for Healthy Babies
Wednesday May 7th
7:00-8:30 p.m.

In this class we'll discuss the importance of eating well for lactation (your diet DOES affect the nutritional quality of your breast milk) and offer ideas for alternatives if breastfeeding doesn't work for you. The class also provides an overview of different theories on what and when to start feeding your baby, and how to see your own way through confusing and often contradictory information. As always, there will be time for questions and answers.

The Wedge Co-op: 2105 Lyndale Ave. So.,
Minneapolis MN 55105
$22/$18 co-op members
Please call 612-871-3993 to register.

At Lakewinds Co-op

Foods for Building Brain Power

Tuesday, April 29th
6:30-8:00 p.m.

Good nutrition keeps all our organs in optimal condition-including our brains. The right foods support the function of nerves and neurotransmitters in the brain, helping us to think more clearly, regulate our moods and increase our ability to concentrate. In this class, you'll learn about these foods and how you can improve your memory through diet. We'll also consider new research on "Type III Diabetes" and Alzheimer's prevention. Keep your brain healthy by eating naturally delicious foods!

Lakewinds Co-op: 17501
Minnetonka Blvd., Minnetonka, MN 55345
$22/$18 co-op members
Please call 952-473-0292 to register.

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Marvelous May Meals

Dinner with Jennette meals this month are emphasizing lighter cooking and shorter cooking times in celebration of my favorite season-spring! "Pasta with Creamy Lemon Clam Sauce and Leeks," "German-Style Potato Salad with Beef and Horseradish Dressing" and "Roasted Asparagus and Shitake Mushroom Salad" are some of my favorites..

My "Company Meal" this month uses Indian flavors with a French cooking technique: "Spiced Chicken with Yogurt Sauce and Besan (garbanzo bean flour) Crepes," and "Sautéed Spinach and Onions." I recommend serving it with this month's "Bonus" recipe: "Medjool Dates Stuffed with Honeyed Ricotta and Pistachios." Yum!

Other delicious Dinner with Jennette meals this month include: "Salsa Verde Beef Stew," "Five Spice Pork Chops," "Coq Au Vin Blanc," and "Pan Seared Snapper with Coconut Flour and Kick."

When you subscribe to Dinner with Jennette, you're able to enjoy flavors and foods you might not have tried before, as well as the ones you already love. Expand your palate!

As always, I'd love to hear from you. And please use the forwarding option to send this newsletter to anyone who might be interested in healthful food.

Thank You
Jennette