EAT, DRINK

 »Nutritionist's Note

Tracy Lamerton, B.Sc., R.D. Balance Nutrition Consulting 100 - 205 Newport Drive Port Moody, BC, V3H 5J6 (604)461-1499 tlamerton@telus.net

Garden Vegetable Pie

Do mushrooms have a lot of protein; is there a difference in protein amount between Portobello mushrooms and regular mushrooms?

Mushrooms have some protein, but would not be considered a high protein food. Portobello and regular white mushrooms have approximately the same protein content per 100 gram (100 grams of Portobello mushrooms contains 2.5 grams of protein and 100 grams of regular mushrooms contains 3.0 grams of protein).

Portobello mushrooms are often thought to be higher in protein or are used as a protein alternate because they have a real meaty texture and can be used, for example, in a burger instead of a meat patty. However, in comparison to mushrooms, 100 grams of meat, poultry or fish would contain 20-25 grams of protein.

Depending on the kind of vegetarian diet one is following, good protein choices include egg, legumes, milk, yogurt, cheese, soy milk, soy products (tofu and meat analogues), nuts and seeds. The Garden Vegetable Pie includes cheese, sesame seeds, milk, and brown rice, all of which help contribute to the protein content of the dish.

Why is brown rice supposed to be so much better than white rice?

Brown rice is a good source of insoluble fibre. Both soluble and insoluble fibres are important for health. Good sources of insoluble fibre include wheat bran, whole grain products, nuts and seeds, and the skins of fruits and vegetables. Good sources of soluble fibre include beans, lentils, barley, oat bran and the flesh of fruits and vegetables.

Insoluble fibre acts like a scrub brush to help keep our intestines cleaned out; whereas soluble fibre acts more like a sponge to help stabilize blood sugar and reduce bad cholesterol in our blood. Fibre also helps with portion control (large portions being the most likely culprit of many expanding waistbands) as it makes us feel full longer.

Furthermore, by meeting the recommended dietary fibre intake of 25-35 grams per day, we can help to prevent many chronic diseases that are on the rise such as obesity, diabetes, heart disease, and cancer.

Strawberry and Orange Juice Mix

Is the strawberry and orange juice mix high in vitamin C?

This orange and strawberry combo of fresh juice certainly packs a punch in terms of vitamin C.

The content of 1 cup of strawberries is approximately 90 mg vitamin C and 1 medium orange is approximately 70 mg of vitamin C. The recommended daily allowance of vitamin C for the average adult is 75 mg/day. Therefore, one serving of this juice combo would meet or be close to 100% of your daily requirement of vitamin C.

The numerous health benefits of vitamin C include boosting your immune system, strengthening connective tissues (i.e., decreasing those pesky fine lines and wrinkles), and synthesizing collagen (important for breast and bone health).

For those following a vegetarian diet, another very important benefit to vitamin C is its ability to promote the absorption of non-heme iron (the type of iron found in plants). The acidity of vitamin C converts non-heme iron into its ferrous form and makes it ready for absorption. Combining vitamin C with your plant-based meal can enhance your body's absorption of non-heme by approximately four times. This delicious strawberry orange juice along with a few slices of whole-wheat toast topped with natural peanut butter is a winning combination. Enjoy!

Is there anything of nutritional value in the bright red colour of strawberries?

What causes the bright red colour of strawberries? As with other red/purple fruits and vegetables the bright colour is caused by antioxidants called anthocyanins and these powerful antioxidants may be very beneficial in prevention of cancer.

Green Tea

What does green tea have in it that would be beneficial to health?

Green tea appears to have some valuable medicinal properties that may be beneficial in preventing cancer and heart disease. Polyphenols, a class of flavonoids, are present in large amount in green tea. Studies have shown that these powerful antioxidants may help decrease blood glucose (sugar), decrease intestinal fat absorption and improve vasodilation (decrease blood pressure).

Does green tea have caffeine? How does it compare to coffee?

Yes, green tea does contain caffeine so you may get that little boost that you are looking for in the morning. The difference …it is approx one-third the caffeine content of your typical cup of coffee.

• 6 fluid ounces of regular, drip coffee = 105mg
• 1 fluid ounce of espresso = 50mg
• 6 fluid ounces of green tea = 25mg

Is drinking coffee bad?

What seems to be so bad about coffee is that we often don't just have one coffee - or the coffee is really more like dessert (i.e., a chocolate mocha with whip cream). Moreover, these coffees are often accompanied by some very tempting, very high calorie bakery items. However, if you stick to your 3-4 cups of regular coffee (cup = 8oz) then you will be within Health Canada's recommended daily maximum intake of caffeine.

Substituting coffee with green tea can help to reduce overall caffeine intake and seems to be less associated with those baked goodies. Remember that green tea also has the added bonus of disease prevention thanks to its high content of antioxidants.

Blackberry-Apple Juice

Is there anything nutritionally exceptional about blackberries compared to other berries?

Fruit and vegetables of all varieties are good for us. In fact, the American Institute for Cancer Research reported that if people consistently ate five or more servings of fruit or vegetables per day the overall cancer rate over time would be reduced by approx 30%.

Furthermore, it is often eating a variety of fruits/veggies that is the key to better nutrition and the prevention of disease because different fruits and vegetables contain different vitamins, mineral, and phytochemicals beneficial to our health.

Phytochemicals are what seem to be big in the news right now. These are what provide our plant foods with their distinctive smells and flavours. Phytochemicals act as antioxidants that may help prevent cancer and protect against heart disease.

Getting back to blackberries...this delicious fruit is at the top of the list when it comes to antioxidant activity along with blueberries. Blackberries are high in vitamin C and E and the phytochemical ellagic acid. Ellagic acid appears to help prevent the formation of cancer causing chemicals, inhibit blood clots, and decrease LDL ("bad") cholesterol.

The good news, especially since blackberries tend to have such a short season, is that heat and/or freezing do not appear to destroy this type of phytochemical and thus it is still available in our blackberry jams/jellies and baked desserts.

Blackberries are also a great source of soluble fibre. This fibre helps to keep us full for longer i.e., appetite control. Overall, blackberries are low in calories and packed with nutrition so eat 'em up while you can get them.