Posts Tagged ‘supplements

‘Cooking’ with supplements

- August 22nd, 2012

blenderOK, I admit I’ve added protein powder to pancakes and even … (wince) … ice cream.

But that’s about it for my creativity — or lack thereof — when it comes to mixing foods and supplements.

If you’re anything like me in the kitchen, the following press release (sent to me a few months ago) will likely help you think outside the proverbial box the next time you try to bolster the nutritional content of everyday foods.

Cooking with supplements 


Adding nutritional supplements to meals to spike the nutritional content

Healthy is the new sexy, which means a few changes in the average kitchen. With our blenders on high, we’re introducing our families to such nutritional wonders as kale, goji berries, and the vitality miracle of the spinach and banana smoothie.

We take a pass on the cow’s milk for the newer hemp or almond milks and we’re increasingly adding a scoop of this or a tablespoon of that nutritional supplement to take our cooking (nutritionally) up that extra notch.

Protein powder, fish oil, powdered vitamins and superfood combinations are the most common supplements added to food,” says Joy McCarthy, a Toronto holistic nutritionist.

“For supplement users it offers a change from the daily routine of swallowing a handful of pills or shaking up a protein drink. And for people with a less than optimal diet, they can rest easy that their getting more nutrients.”

Joy McCarthy

Joy McCarthy

This is not an entirely new phenomenon, per se. Canada began fortifying foods back in the 1920s to help reduce the number of preventable diseases.

Joy’s tips for this trend:

1. Eat whole foods first — supplements do not excuse a bad diet.

2. Experiment with different flavors. For example, protein powders come in fruity, chocolate, vanilla flavors.

3. Note the sweetness content of the supplement. If it has been flavored, chances are you can cut back on other sweeteners the recipe calls for.

4. Taste over appearance. Sometimes adding supplements to recipes changes the color to less than optimal but the taste is divine.

5. Be aware that some supplements lose their potency when exposed to heat or cooking.

Recipes (including breakfast, salad dressings, drinks and dessert)

Oatmeal pancakes:

1 cup raw oats (preferably soaked for a few hours to increase digestibility)

1 scoop vegan protein powder

3 eggs

1/4 cup water

1 1/2 tsp cinnamon

1 1/2 tsp baking powder

1 tsp pure vanilla extract

Place all ingredients in a blender and blend for 30 seconds. Then pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.

Banana cream pie oatmeal

1 cup almond milk

¼ cup coconut milk

½ cup old fashioned large flake oats (soak for a few hours to increase digestibility)

¼ cup water

1 scoop vanilla protein powder

½ banana sliced

Heat milks over medium heat (you can’t boil these milks, the fat will separate FYI). Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (7-10 min). Combine ¼ cup water with whey protein in separate bowl. Mix with a fork until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve.

Gooey chocolate chip muffins

½ cup unsalted butter

4 eggs

¼ cup coconut milk

1 tsp vanilla extract

2 cups whole wheat flour

6 scoops chocolate protein powder

1 tbsp cocoa powder

1 tsp baking powder

1 tbsp honey

½ cup chocolate chips

½ cup dried fruit (chopped)

Preheat oven to 350F. Put all ingredients together in a mixing bowl and stir until combined. Lightly oil muffin pan and fill each muffin tin almost to the top. Bake for 10 minutes.
 (courtesy Gourmet Nutrition)

Protein-rich snacking dip


1 cup double chocolate vegan protein plus protein powder (or chocolate protein powder of your choice)

6 tbsp water

3/4 cup creamy nut butter (stir it)

1/4 cup agave nectar

2 1/2 cups homemade granola with raisins (you can buy it, too)

1/2 cup vegan carob chips

Salad dressings

(All courtesy John Berardi, precisionnutrition.com)

Mexi-mix dressing

1 cup salsa

1 cup plain low-fat yogurt

4 tbsp o3mega+ 3679 from Genuine Health (vanilla flavor)

Servings: 8 large or 16 small

1 large serving provides 1000mg of omega3-rich, EPA and DHA

1 small serving provides 500mg of omega3-rich, EPA and DHA


Orange sesame vinaigrette

1/3 cup cold-pressed sesame seed oil

4 tbsp o3mega from Genuine Health (orange flavor)

1/2 cup rice vinegar
1 orange (peel, white stuff and seeds removed)

1 tablespoon honey

1/2 cup mint (finely chopped)

Salt and pepper to taste

Servings: 8 large or 16 small

1 large serving provides 2000mg of omega3-rich, EPA and DHA

1 small serving provides 1000mg of omega3-rich, EPA and DHA

Spicy apple vinaigrette

1/3 cup walnut oil

4 tbsp o3mega+ 3679 from Genuine Health (vanilla flavor)

1/2 cup apple cider vinegar
1 organic gala apple (peeled, cored and cut into small pieces)

pinch of paprika

pinch of cinnamon

Salt and pepper to taste

Servings: 8 large or 16 small

1 large serving provides 1000mg of omega3-rich, EPA and DHA

1 small serving provides 500mg of omega3-rich, EPA and DHA

Drinks

Apple mint lassi


4 red apples

1 lemon

¼ cucumber

1 handful fresh mint

1 handful spinach

2 tbsp unflavored yogurt

1 tsp greens+ power
ice (optional)

(courtesy Fresh cookbook)

Before-you go-out shake


1 cup water

1 cup coconut or almond milk

1 scoop protein/green food powder

½ cup ice

¼ tsp natural vanilla extract

1 tablespoon flax oil

1 tsp Glucomannan

1 tbsp maple syrup

Blend until smooth.

(courtesy Bryce Wylde)

Desserts

Higher protein, sugar-free, gluten-free brownies


½ cup butter melted

½ cup cocoa powder

1 scoop Vegan proteins+

2 eggs

1/2 cup applesauce

2 tbsp cornstarch

½ cup almond meal

½ tsp baking powder

¼ tsp salt

Combine all ingredients. Bake in a nine-inch pan for 30 mins at 325F. Enjoy.

Raw cashew coconut balls

20 pitted honey dates

1 cup powdered cashews (buy them raw at health food store, and grind in a coffee grinder)

2-3 tbsp vanilla

3 tbsp organic coconut butter

½ cup organic coconut shavings

4 scoops of vanilla proteins+ or vegan proteins+ vanilla

pinch or two of celtic sea salt

Throw the dates, vanilla, and celtic sea salt into food processor and mix thoroughly to a paste. Blend in the cashew powder. Add the coconut butter (liquid). Roll into small, 1 inch round balls and cover with coconut shavings. Place in the freezer until ready to serve.

About Joy McCarthy

Joy McCarthy, registered holistic nutritionist and health coach of Joyous Health, loves to inspire others to eat well and live well. She also teaches an array of wellness workshops and co-creator of Eat Well Feel Well, a six-week nutrition and yoga course in Toronto.

Click HERE to see Joy cook.

* * *

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The ABCs of vitamins and supplements

- February 14th, 2012
0212-DE-TBOP-02-water#915F5

Navigating the saturated and confusing world of vitamins and supplements ain't easy. Details magazine offers a definitive guide.

Everything you need to know about vitamins (courtesy Details magazine) …

“The Body” section in this month’s issue features “The Complete Guide to Vitamins,” an ultimate guide to supplements, from the vitamins to take (and avoid) from A to Zinc, it features the best libido-boosting, waistline-trimming, and cancer-fighting supplements.

Highlights include:

• Vitamin Health Benefits & Food Sources: Do you know what vitamins A, B, C, D, and E really do? And should you bother taking them?

• There’s a Supplement for That…: Find out which ones help you cheer up, increase libido, lose weight and build muscle

• 5 Supplements Every Man Should Avoid

2012.02 Complete Guide to Vitamins

Read the full feature on Details.com.

Website: http://www.edmontonsun.com/author/cary-castagna

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