NUTS FOR YOUR HEALTH
It’s not news that nuts are great for us, but more evidence keeps coming in about how very beneficial these foods are. A new observational study from Harvard has shown that obesity is associated with the types of food you eat. The foods that were most closely associated with weight gain are not surpris- ing--potato chips, french fries, and sugary drinks. However, some of the foods associated with weight loss may give you pause, in particular, yogurt and nuts.
Nuts have a lot of calories, but are packed with healthful oils and vitamins. Previous studies had shown the benefits of adding nuts to the diet, reduc- ing heart disease and potential anti-inflammatory ef- fects. This new information makes the extra calories a little bit easier to swallow.
These fruit and nut bars are handy for breakfast and – even better – make for energy-lifting, easy snacks for school or office.
Recipe: Fruit and Nut Bars (Makes 24)
Ingredients:
8 ounces spread with plant stanols added (for example, Benecol, Smart Balance, or Take Control)
¾ cup egg substitute (or 2 medium eggs) 2 ½ cups firmly packed light brown sugar 1 T baking powder 1 t cinnamon
1 ½ cups whole grain flour ½ cup nut flour (if not available, use another ½ cup of whole grain flour) 1 large apple, diced ½ cup raisins
1 cup chopped walnuts ½ cup chopped dried apricots
Instructions: Preheat oven to 350 degrees. Coat a 13 x 9 inch baking dish with cooking spray. Whip together spread, egg substitute and brown sugar on high speed until light and bubbly. Stir in baking powder and cinnamon. Add remaining ingredients, and stir until moistened. Spoon batter into prepared pan, flattening top with a spatula. Bake for 30 minutes, or until a wooden pick inserted into center comes out clean. Cool on a wire rack. Cut into 24 squares.
About the Healthy Foodies: Pama Mitchell (right) is a journalist and assistant professor of communication and journalism at the Uni- versity of Cincinnati. Mary Ann Barnes, M.D., practices family and com- plementary medicine, and teaches nutrition, at St. Eliz- abeth Family Practice Cen- ter in Edgewood, KY. The Healthy Foodie web- site has been upgraded and redesigned. Please visit
www.healthyfoodie.com and Pama’s blog at
www.healthyfoodies.blogspot.com.
September-October 2011
WLiving hole
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