Gimmicks Don't

March 1st 2010

Recipe of the Week

Ultimate Bran Muffins

Prep Time: 20 Min              
Cook Time: 25 Min                         
Ready In: 45 Min

Ingredients

• 1 cup whole wheat flour
• 1 cup wheat germ
• 2 3/4 cups wheat bran
• 2/3 cup oat bran
• 2 teaspoons baking powder
• 2 teaspoons baking soda
• 2 teaspoons ground ginger
• 1 tablespoon barley malt flour
• 3 tablespoons vegetable oil
• 2/3 cup honey
• 1 1/4 cups reduced-fat milk
• 1 cup low-fat plain yogurt
• 2 eggs, beaten
• 1 cup raisins

Directions

• Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 12 cup muffin pan.
• In a medium bowl, mix whole wheat flour, wheat germ, wheat bran, oat bran, baking powder, baking soda, ground ginger, and barley malt flour.
• In a separate medium bowl, thoroughly blend oil, honey, milk, yogurt, and eggs. Gradually fold milk mixture into the whole wheat flour mixture until moistened. Fold in the raisins. Spoon into the prepared muffin pan.
• Bake 20 to 25 minutes in the preheated oven, or until a toothpick inserted in the center of a muffin comes out clean.

 

 

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Food Fit for Travel

By Diane Lofshult
Tired of those tired meals the airlines serve in coach (assuming you even get a meal these days!)? With today’s restrictions on beverages and carry-on luggage, packing a lunch can present even the most seasoned traveler with a culinary challenge. Here are some strategies to help you arrive at your destination sated and sans guilt!

Beat the Beverage Ban. Many airlines restrict what beverages you can take onboard, so focus on getting well hydrated the day before a flight. Once on the plane, limit the amount of tea, soda, alcohol or coffee you consume, as experts say these drinks can cause dehydration. Stick to bottled water while traveling, to avoid contamination.

Pump Up the Protein. Prior to boarding your flight, eat a meal high in protein. This will stave off hunger pangs longer than a meal high in carbohydrates.

Focus on Fiber. Fill up on foods that are high in fiber, such as old-fashioned oatmeal, advise the experts. But steer clear of the instant oatmeal cereals, which are loaded with sugar.

Pack Snacks. Carrying on healthful snacks, such as raisins, almonds and low-fat granola, can prevent you from packing on the pounds. To comply with federal aviation rules, put your snacks in a clear plastic sandwich bag (this also serves as a way to control portion sizes). Other snacks that are healthy and easily portable include grapes, trail mix, baby carrots, whole-wheat muffins and oatmeal cookies, all of which appeal to children. A word of caution: Never take a jar of peanut butter onto a flight; this food is prohibited, owing to the high risk of allergic reaction among other passengers.
Source: The Los Angeles Times.

IDEA Fitness Journal, Volume 4, Number 7 July 2007

Spinach
By Diane Lofshult

Popeye got it right: He really was strong to the finish because he ate his spinach!

Health Effects. Spinach is an excellent source of vitamin A and is also rich in vitamin C and folate. The plant’s health benefits stem from its high fiber content, which is associated with reduced risk of heart disease, and its abundance of beta carotene, which is a cancer deterrent. In fact, one recent study out of Japan found that spinach may reduce the risk of prostate cancer, while also warding off degenerative diseases. In particular, the lutein found in spinach is thought to protect against macular degeneration in the eye. Two caveats that may surprise you: Research has shown that frozen spinach tends to retain its carotenoid power longer than fresh spinach and that more lutein is absorbed by eating cooked spinach instead of raw.

Purchasing Spinach. Spinach can have either flat or crinkled leaves. Look for fresh produce that is slightly crisp and bright green. Avoid spinach that has yellowing leaves or bunches that are wet and rotting. Many consumers opt for the bags of baby spinach now readily available in most markets; although a bit pricier, these sealed leaves are usually triple washed. Spinach is also sold frozen or canned.

Storing Spinach. To store unwashed spinach, wrap it in a paper towel and place it in a plastic bag in the fridge. If you buy prewashed spinach in a bag, remove any yellowing or rotting leaves before refrigerating the package. Use within 2–4 days of purchase.

Preparing Spinach. Fresh bunches tend to be very sandy and need thorough cleansing. Place the bunch in a large bowl of water and swish around several times; put the spinach in a colander, then change out the water and repeat the process until the water becomes clear. Pat the leaves dry with a paper towel or dry them in a salad spinner.

Cooking Spinach. Spinach cooks quickly and does not require added water. Just put it in a pan, cover, and simmer for 2–4 minutes until it wilts. It can also be steamed or sautéed in olive oil with garlic for 3–4 minutes. Add a bunch to stews, soups or pasta dishes. Or serve alone using any of the following seasonings: lemon juice, vinegar, garlic, dill, parsley, basil, nutmeg or mushrooms. Creamed spinach can be added to soups as a thickener.
Diane Lofshult is a senior editor of IDEA Fitness Journal.

IDEA Fitness Journal, Volume 3, Number 1

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