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Healthy Eating

Why restaurants are adding ‘clean foods’ to their menus – East Bay Times



There are several years of history behind the new truffle fries in Islands Restaurant.

For starters, they mark the return of the casual chain of restaurants to serving made-to-order baskets of french fries with daily sliced ​​potatoes, which ended about 10 years ago, according to Michael Smith, President of Islands.

But they also show the chain’s commitment to clean food, a movement that began about a dozen years ago. It was a reaction against highly processed foods that contain five or more ingredients, according to early clean food advocates.

“People say, ‘I want things to be said,’” said Roger A. Clemens, Associate Professor of Pharmaceutical Sciences and Associate Director of the Regulatory Sciences Program at the University of Southern California School of Pharmacy.

He referred to a new survey by the International Food Information Council in May that found that 63% of adults are influenced by ingredient lists on foods and beverages, and 64% try to choose foods with clean ingredients.

In the online survey of 1,000+ US adults, people described “clean” using terms such as “not artificial or synthetic” and using words such as “organic” or “fresh”.

You are motivated to experience the benefits of healthy foods or avoid chemical sounding foods.

Clemens saw this wish reflected on a recent visit to an Iceland restaurant.

At the entrance there was a sign that said that the chain would advertise the campaign “clean and individual”.

“Catch the new wave of cleanliness,” it said. “At Islands, we pride ourselves on sourcing the highest quality ingredients. Our obligation is to prepare and serve healthy and clean food. “

He went in and ordered a salad but said the clean food sign did not affect his choice.

According to Clemens in a telephone interview, the sign reflects what customers want more than just nutritional values.

“A large part of the catering industry and parts of the food industry have dumbfounded everything.”

That is not the intention, according to Smith.

“We wanted to improve our menu and be one of the casual dining restaurants that offers our guests this. There aren’t many out there, ”he said in a telephone interview.

“We want to be one of the first and do the right thing.”

The clean food movement has influenced restaurants, but full-service chains have not embraced it as quickly as fast-service chains. Newport Beach-based Chipotle Mexican Grill boasts of using 53 ingredients that diners can pronounce, like yellow onion and sunflower oil.

St. Louis-based Panera Bread describes 100% of its food as 100% clean, which means it doesn’t use any artificial preservatives, flavors, sweeteners, or colors.

Iceland’s commitment is to avoid growth hormones, antibiotics, artificial ingredients and preservatives.

“It’s a project that every ingredient on the menu goes through,” Smith said in a telephone interview.

Islands’ menu is now about 75% clean, with a goal of 100% by 2022, Smith said in a phone interview.

Much of the work, which included dealing with suppliers, was done during the pandemic, he said, even though the health crisis had disrupted the supply chain.

Clemens said that clean food marketing doesn’t take into account the complexities of food chemistry.

“Your sign says no hormones,” remarked Clemens in a telephone interview. “Well, how do you think plants grow?”

He gave some examples of how labels can be misunderstood or incomplete.

Vinegar, which is on Chipotle’s 53-ingredient list, is the same as acetic acid.

Carmine, a natural crimson food coloring, is made from beetles that some vegetarians may not accept.

Milk contains more than 100 ingredients, far more than the five-ingredient limit in many clean eating recipes.[[[[

Clemens said too many people make dietary decisions based on what they see on social media and should seek out real medical experts instead.

“Talk to people like me. Do not rely on the blogosphere. “

Possible resources are the Institute for Food Technologists and the Academy for Nutrition and Dietetics.

Well-known institutions like Johns Hopkins Medicine and the Mayo Clinic also put nutritional items online.

Eating clean can mean eating more whole foods and less processed snacks, wrote nutritionist Emily Brown in an article on the Mayo Clinic website.

She suggests restricting packaged foods; Foods with added salt, sugar or fat; and foods that are dramatically altered from their natural forms.

“I understand the attempt to simplify a menu,” said Clemens. “But I work in an area that tries to feed malnourished populations. And that doesn’t work with five ingredients. “

Nutritional resources

Institute for Food Technologists: “What is Clean Label”,

Academy for Nutrition and Dietetics: “20 Health Tips for 2021”,

Mayo Clinic: “A Guide to Food Labels,”

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Healthy Eating

12 Healthy Juice Recipes, Plus a Nutritionist’s Tips for Making It at Home



Contrary to popular belief, eating your recommended daily fruits and vegetables doesn’t get any easier when you are an adult. But before you try to digest three salads a day, there is a faster way to digest all the good products: juicing. Read on for a nutritionist’s tips for making better, healthier juices at home, plus 12 healthy juice recipes to get you started.

TIED TOGETHER: 31 easy and healthy smoothie recipes that really taste amazing

You can make juice from almost any product. So your home juicing menu will rely heavily on what’s in season, what you want to use before it goes bad (we see you burying withered spinach in the vegetable drawer), and what you like. But whatever you use, it’s important to juice a range of live products whenever possible. “The more colorful the fruit and vegetables, the more phytonutrients end up in the juice,” says Dr. Felicia Stoler, DCN, a registered nutritionist, nutritionist, and exercise physiologist.

Making juice is easy enough with the right equipment, but is it good for you? The short answer is yes – with one caveat. Juice provides vitamins and minerals, as well as essential fiber, if you also juice hides, peels, and seeds. But Stoler reminds us that most of the time juice is just a serving of pure carbohydrates, plus some amino acids when it contains vegetables. While there’s nothing wrong with a glass of carbohydrates, it’s better to chew your products than drink them to make sure you’re getting all of the fiber in them. “It takes longer to eat and digest [whole food] to drink as a pure liquid that leaves the stomach faster and gets into the bloodstream faster, ”explains Stoler. “Think of a cup of apple juice that has about 100 calories. A medium-sized apple has almost the same calories, but it takes a lot longer to eat and you will feel full afterwards. “

Even so, juice is okay every now and then, especially if you’re struggling to include fresh produce in your diet. Here are 12 ideas to get you started.

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Pineapple offers carrots rich in fiber and vitamin A and spicy ginger a sweet and spicy tropical taste.

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Create the celery juice trend to the intestinal healing powers of vegetables. It is also said to reduce inflammation and keep you hydrated.

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Speaking of trendy, tiny bottles of this magical elixir can be found in countless supermarkets these days. But it turns out these turmeric-infused immunity boosters are a breeze at home.

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A large Granny Smith apple dampens the bitterness of fresh greens and herbs. If necessary, add a light dash of honey.

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Don’t sweat it out getting a fancy juicer for it: watermelon is soft enough that you can juice it in your blender instead. (It’s also a great base for a margarita … just so to speak.)

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You would be shocked at how many greens there are in one glass of this sipper. Fresh citrus fruits and tart, sweet apples make it tastier.

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An agua fresca requires cutting fresh juice with cold water to make it milder in flavor and easy to drink. Add a dash of agave if you have to, but we bet it tastes great even without it.

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Like brunch for your immune system. This mixture of carrot, orange, nectarine and ginger will become an integral part of your breakfast table in no time at all.

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Like Bloody Marys? Then this is the one for you. Think fresh tomato juice meets spinach, herbs, and lots of charged spices.

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Bring vitamins, folic acid, and polyphenols. Add a splash of unfiltered apple juice if you like it a little sweeter.

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Psst: this three-ingredient juice would be twice as nutritious if you add a handful of vegetables, like kale or spinach, to it.

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If you want to cut down on your soda consumption, try flavoring plain seltzer water with pomegranate juice.

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TIED TOGETHER: Looking for the healthiest coffee whitener? Here are 15 to try

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Healthy Eating

4 One-Pan Recipes You Should Make This Sunday For Weight Loss All Week



Finding quick and easy recipes that you can rely on throughout your weight loss is essential to keep your goals feeling within reach while satisfying your cravings with delicious dishes. Many people often avoid preparing healthy meals for themselves because of the widespread misconception that one needs to use almost every dish in their kitchen and leave a significant mess to prepare meals that will enable them to lose weight and still taste good.

To dispel that myth, we’ve rounded up four simple pan recipes you can make this week that are plenty of protein, carbohydrates, healthy fat, and lots of veggies for a balanced diet that won’t have to spend hours cleaning up.

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Tin pan of Mediterranean prawns

Shrimp are an excellent source of lean protein that can help increase feelings of satiety and limit eating cravings for hours. This Mediterranean-inspired dish is packed with antioxidants, vitamins, and minerals from a wide variety of vegetables that can help promote healthy weight loss without compromising taste or messing up the kitchen.

ingredients: Lemon, garlic, salt, black pepper, oregano, artichoke hearts, grape tomato, kalamata olives, red onion, zucchini, olive oil, crushed red peppers, raw shrimp, feta cheese, parsley, brown rice

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Pan balsamic chicken with potatoes and carrots

Another high protein meal perfect for losing weight. This pan-fried chicken and veggie recipe will fill you up while making great leftovers throughout the week. Potatoes are an excellent source of healthy carbohydrates, and roasted carrots are much easier to digest than their raw counterparts, especially when coated in delicious condiments.

ingredients: Skinless chicken breast, carrots, red baby potatoes, olive oil, salt and pepper, garlic powder, basil, thyme, vinegar, honey, grated parmesan

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One Pan Vegetarian Gnocchi

Gnocchi is a delicious Italian staple, and it doesn’t take hours of work to prepare a healthy and filling meal around this potato-based pasta. Complete with white beans as a source of protein and spinach, mushrooms, and tomatoes for a little thicker meal, this stir-fry will warm you inside out as cooler weather approaches.

ingredients: Packaged gnocchi, olive oil, salt and pepper, paprika flakes, mushrooms, tomatoes, spinach, white beans, parmesan

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Sheet pan salmon & rainbow vegetables

Salmon is one of the healthiest sources of protein and is served with a variety of vegetables. This recipe will boost your immune system and keep you full while you work towards sustainable weight loss. Cruciferous vegetables like broccoli are known to improve digestion, and yellow squash is the ideal seasonal vegetable to add bulk to this meal with minimal excess calories.

ingredients: Yellow pumpkin, broccoli florets, red onion, olive oil, black pepper, salt, Dijon mustard, honey, cloves of garlic, lemon juice, skinless salmon fillets, grape tomatoes, lemon wedges

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Healthy Eating

Mediterranean diet: 4 easy food swaps for healthy eating



“And it’s not an all-or-nothing set of rules,” said Dudash. “It doesn’t have to be all day, it doesn’t have to be every week.”

It’s not even a diet in the sense of weight loss. It’s a lifestyle for the people in the countries around the Mediterranean.

In addition to incorporating regional foods and ingredients, nutrition takes a broader, lifestyle-oriented approach that also emphasizes the mindful enjoyment of meals with family and friends, as well as getting up and moving around during the day. Running and talking with a buddy instead of running on a treadmill nowhere? This is the Mediterranean way.

Most of the Mediterranean diet is centered on plant-based ingredients, including fruits and vegetables, nuts, seeds, beans, and grains, with seafood being the main source of animal protein.

“Meat and dairy products can be part of the Mediterranean diet, but they are heavily plant-based,” said Dudash, who first experienced this type of food cooking with her Lebanese grandmother and great-grandmother as a child.

As an adult, she travels the Mediterranean, to countries such as Italy, France, Croatia and Monaco, expanding her palate and consolidating her love for the Mediterranean lifestyle.

The whole and less processed ingredients recommended in the Mediterranean diet are of course suitable for a low-carbohydrate diet. By consuming these in larger amounts than starchy foods like white bread and rice, red meat, and foods with added sugar, you can change your eating habits.

When trying to cut down on your carbohydrate intake, include more plants, fiber, and good fat in your diet. Or just eat less processed foods, making your life more Mediterranean is easier than you might think.

Here are Dudash’s top recommendations for ingredient sharing and everyday cooking habits to incorporate into your routine with common ingredients from the pantry, along with recipes from Dudash’s new book.

Use extra virgin olive oil on everything

If there’s a move to making your meals more Mediterranean, it’s making extra virgin olive oil your favorite cooking oil. “Use it liberally! I can’t tell you how many times I’ve gone to friends’ homes and they have a small bottle of olive oil that they only use in salads,” said Dudash.

Extra virgin olive oil is low in saturated fat – the kind that can lead to high cholesterol – and high in monounsaturated fat – the kind that can help lower cholesterol. Polyphenols give extra virgin olive oil its distinctive green-gold color and can help fight a wide variety of diseases.

Olive oil labeled “pure” or “light” does not have the same benefits as the extra-native variety. “This isn’t a healthier choice, and the name has nothing to do with calories. You get the processed leftovers,” Dudash said.

She recommends that you reach for extra virgin olive oil anywhere you would use butter or canola oil in a recipe, not just as a finishing oil or salad dressing. In Mediterranean cuisine, she states: “Olive oil is the main fat that is used in cooking and at the table, from searing seafood to drizzling over salads and cooked vegetables – even while stirring in cake batter!”

Hummus isn’t just for snacks

Hummus has a lot going for it. The hearty spread is made from high-fiber ingredients such as chickpeas and tahini. And it’s kid-friendly and goes well with other vegetables. But Dudash thinks that with hummus you have to think past snack time. “You dip your carrots in it, but are you using it to the full? Probably not.”

Anywhere you normally turn to mayo, try hummus or tahini instead. Dudash folds hummus in her tuna salad and uses tahini in Caesar dressing to give it a luscious and creamy texture. She even uses hummus as the base for a Greek-inspired seven-layer dip, which is a refreshing change from the usual bean and guac option.

COOK THE RECIPE: Greek 7-Layer Hummus DipExtra virgin olive oil can be used for sautéing as well as drizzling over salads, cooked vegetables and that hummus dip, Dudash said.

Dudash also notes that “in Middle Eastern countries, hummus is not served cold out of the refrigerator, but rather served warm.” With that in mind, she stirs hummus into sauces and one-pan sautées to add moisture and flavor, and to bring in extra protein. She especially loves adding it to browned turkey for salad wraps.

Swap nuts and seeds for bread

An easy way to include more vegetable protein and fiber in your meals is to replace breadcrumb fillings and toppings with nuts or seeds. “It’s a great way to add more vegetable protein to a crust, breading, or salad and give them more texture and depth of flavor,” said Dudash.

She mixes chopped nuts with ground turkey as a stuffed paprika filling and hides almond flour in her Mediterranean meatloaf. Instead of panko, she dips cod fillet in mashed pistachios and bakes them into a toasted crunch. Try Dudash’s recipe from “The Low-Carb Mediterranean Cookbook” for yourself.

COOK THE RECIPE: Lemon Baked Cod with Pistachio CrustIt's easy to add vegetable protein and fiber to meals by replacing breadcrumbs with nuts, like in this cod dish.

If you’re allergic to nuts or want to mix things up even further, Dudash recommends using quinoa. “Most people are used to seeing it in salads or a pilaf,” she said, but this protein-rich seed can substitute for breadcrumbs or oats in favorite meatball, burger, and more recipes.

You can use leftover cooked quinoa or dry quinoa as a binder. Soak dry quinoa for about 15 minutes, then drain well before mixing it in.

Canned food is not a slip-up

There are two types of canned ingredients that Dudash always has in her pantry: beans and tomatoes.

While multicooker machines like the Instant Pot have made preparing dried beans easier, nothing gets faster than opening a can – and there’s no shame in turning to that time-saver. “You are one of the greatest inventions of all time,” she said.

The best Dutch ovens in 2021 (CNN Underscored)Maximize the nutritional potential of canned beans and minimize salt intake by buying the low-sodium option whenever possible and draining and rinsing the beans before using them in recipes. One exception: the liquid made from chickpeas, known as aquafaba, can be used as a vegan substitute for eggs. If you want to bake with aquafaba, strain and save the drained chickpea liquid, then rinse the beans.

Even when fresh tomatoes are in season, it is always worth having a few cans of tomatoes, whether diced, mashed or whole, ready. “Canned tomatoes are essential in Mediterranean cuisine and all sorts of other cuisines,” said Dudash. They are a reliable staple for soups and stews, sauces and casseroles.

Canned tomatoes can also be more powerful cancer fighters than raw ones. All tomatoes are high in lycopene, an antioxidant that gives them their red color and has been shown to reduce the risk of cancer. “If you cook tomatoes or can, the lycopene content actually increases,” said Dudash. For more tips, get in touch Eat, but better, CNN’s eight-part guide to Mediterranean food, and see how easy it can be.

Casey Barber is a food writer, illustrator, and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Branded Treats”; and editor of the website Good. Eat. Stories

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