Let’s face it, many of the most healthful foods – bitter vegetables, long-cooking beans, and squishy tofu – can be a tough sell.  The March 2012 issue of ShopSmart magazine, from the publisher of Consumer Reports, gives your grocery list a makeover with 12 healthy foods that help you get nutrients in unexpected ways from foods like chips, pasta, and even dips.

“There are always new grocery store items coming out, but with so much choice, it can be easy to fall into a routine of buying the same items over and over again,” said Lisa Lee Freeman, editor-in-chief of ShopSmart.  ”We scoured the shelves to find the best new foods to add to your list that will not only kick your meals up a notch, but give you and your family a healthy dose of vitamins and other nutrients as well.”

Kale and kale chips

Why buy them:  Kale is one of the most healthful vegetables around – low in calories, high in fiber, and packed with vitamins A, C, and K. Fresh kale is available year-round.  Or pay a little more for the convenience of having a bag of recipe-ready kale pieces on hand to toss into soups, pasta dishes, and stir-fries.  If kale is a hard sell in your house, try making crunchy kale chips.
Approximate price:  $1.79 per 1-pound bunch, $6 per 2.2-ounce bag of chips
Calories and fat:  34 calories and 0 grams of fat per cup of chopped kale, 100 calories and 5 grams of fat per ¾-ounce serving of chips

Quinoa pasta and flakes

 Why buy them:  They’ve got everything regular quinoa has going for it – more and better quality protein than other grains or seeds, plus lots of fiber – but in tasty new forms.  Quinoa flakes can be zapped in the microwave and eaten hot like oatmeal.  Or use them in baked goods instead of oats.  Quinoa pasta is higher in fiber, protein, and iron than regular pasta.  It’s also gluten-free and is not as grainy as whole-wheat pasta. 
Approximate price:  $2.59 per 8 ounces of pasta, $6.99 per 12 ounces of flakes
Calories and fat:  180 calories and 2 grams of fat per 2 ounces of pasta, 131 calories and 2 grams of fat per 1/3 cup of flakes

Bean dip

Why buy it:  All beans are packed with cholesterol-lowering fiber, protective plant chemicals called phytonutrients, and protein.  Recent studies have found that they also help combat insulin resistance and chronic inflammation – two conditions associated with weight gain and obesity.  But if you don’t have the time to cook up a pot of beans, buy bean dip and use it as a sandwich spread or a side dish, or in a casserole.
Approximate price:  $3.35 per 9-ounce package (we chose Emerald Valley Kitchen Organic 3-Bean Dip)
Calories and fat:  35 calories and 0 grams of fat per 2 tablespoons

Anchovy paste

Why buy it:  Anchovies are a top-notch source of heart-healthy omega-3 fatty acids.  And because of their tiny, edible bones, they’re a good source of calcium, too.  If you’d rather not deal with the slimy critters, anchovy paste will give you some of the same nutritional benefits.  Just a squirt of it in soups, pasta sauces, and dips will add a touch of savory (but not fishy) flavor.
Approximate price:  $3.69 per 2-ounce tube
Calories and fat:  40 calories and 3.5 grams of fat per tablespoon

Dry-roasted soy nuts

Why buy them:  Tofu not for you?  Try getting a soy fix with roasted soy nuts – crunchy little legumes (they’re not actually nuts) that have a pleasing toasted flavor.  Soy nuts are highly nutritious: A serving has about half the fat and twice the protein of the same amount of peanuts.
Approximate price:  $2.99 to $10.99 per 1-pound bag
Calories and fat:  195 calories and 9 grams of fat per ¼ cup

About Consumer Reports:
Consumer Reports is the world’s largest independent product-testing organization.  Using its more than 50 labs, auto test center, and survey research center, the nonprofit rates thousands of products and services annually.  Founded in 1936, Consumer Reports has over 8 million subscribers to its magazine, website, and other publications.  Its advocacy division, Consumers Union, works for health reform, food and product safety, financial reform, and other consumer issues in Washington, D.C., the states, and in the marketplace.

About ShopSmart magazine:
Launched in Fall 2006 by Consumer Reports, ShopSmart draws upon the publication’s celebrated tradition of accepting no advertisements and providing unbiased product reviews. ShopSmart features product reviews, shopping tips on how to get the most out of products and “best of the best” lists. It’s ideal for busy shoppers who place a premium on time. ShopSmart has a newsstand price of $4.99 and is available nationwide at major retailers including Barnes & Noble, Wal-Mart, Borders, Kroger, Safeway and Publix. ShopSmart is available by subscription at www.ShopSmartmag.org.

ShopSmart is available 10 times a year.
Subscribe at www.ShopSmartmag.org.

Celestial Seasonings

“At Celestial Seasonings we believe in the many benefits of drinking tea, and we’re continually innovating to find the best combinations of natural ingredients to match different moods and soothe a variety of seasonal symptoms,” said Senior Director of Product Development at Celestial Seasonings, Scott Graham. “We’re very excited to introduce these new additions to our already robust Green Tea and Wellness Tea product offerings.”

According to the Tea Association of the U.S.A., Inc., more than 65 billion cups of tea were enjoyed in the U.S. in 2010. During the peak holiday and cold and flu seasons, Celestial Seasonings teas can be a great-tasting, all-natural way for consumers to support their everyday wellness.

New additions to Celestial Seasonings Wellness Tea and Green Tea lines include:

New Wellness Teas:

•  Metabo Balance™ Wellness Tea – A green tea with authentic green tea leaves, potent green tea extract and garcinia cambogia  that helps support a healthy metabolism
• LaxaTea™ Wellness Tea – A soothing infusion of herbs and botanicals including senna leaves, fennel seed, licorice, artichoke and psyllium seed traditionally used when occasional constipation occurs

New Green Teas:

•  Goji Berry Pomegranate Natural Antioxidant Green Tea – A blend of green tea, delicate white tea and natural pomegranate flavor that offers refreshing tartness and a smooth finish
• Peach Blossom Natural Antioxidant Green Tea – A blend of green tea, delicate white tea and natural peach flavor that offers subtle sweetness and a smooth finish

The new study sponsored by the Nutrilite Health Institute of Amway – the latest in the company’s health and wellness research platform – found that for five selected phytonutrients, a single food source contributed the majority of phytonutrient intake. Of total alpha-carotene intake, 72% was consumed from carrots, 81% of lycopene intake came from tomatoes (and/or tomato products) and 68% of ellagic acid intake was obtained from strawberries. Oranges (and/or orange juice) contributed 64% of beta-cryptoxanthin and 94% of hesperetin intake.

 ”Fruits and vegetables are the cornerstone of a healthy diet, and an important way to improve our phytonutrient intake is by eating more nutrient-rich fruits and vegetables every day,” said Dr. Keith Randolph, technology strategist at the Nutrilite Health Institute and co-author of the paper. “And better yet, we need to encourage people to actively select a broader variety of those nutrient-rich fruits and vegetables for better health instead of the same habitual choices every day.”

What are phytonutrients?

Phytonutrients are natural, plant-derived compounds, many of which give fruits and vegetables their vibrant colors and may provide health benefits, including reduced risk for some age-related chronic health conditions. Phytonutrients are present in fruits and vegetables, but the type and amount widely vary. The current 2010 Dietary Guidelines for Americans have placed increased emphasis on fruits and vegetables, and the related MyPlate icon for dietary guidance suggests that fruits and vegetables make up half the plate.

“Most Americans know they aren’t eating enough fruits and vegetables. This deficit can have a significant impact on phytonutrient intake,” said Mary Murphy, managing scientist at Exponent, Inc. and lead author on the study. “Given our findings, Americans might consider adding a wide variety of fruits and vegetables to their diets to help meet daily goals for these foods.  For example, a nutrient-dense and varied diet could include spinach, squash, broccoli, watermelon and a variety of berries in addition to more common choices such as tomatoes, carrots, strawberries and oranges.”

The “phytonutrient gap”

As part of an ongoing initiative to educate Americans on the importance of phytonutrients in maintaining health and wellness, the Nutrilite Health Institute of Amway published “America’s Phytonutrient Report: Quantifying the Gap” in 2009. This anchor report showed that, on average, eight out of 10 Americans have a “phytonutrient gap” – that is, they fall short in consuming key phytonutrient-rich foods that could benefit their health.

The research found significantly higher intake of several phytonutrients among adults who met dietary recommendations for fruit and vegetable servings. Women and older adults were more likely to get the recommended fruit and vegetable servings, according to the findings, but nearly all Americans fell short.

Dr. Randolph, acknowledging the challenges of eating in the modern world, emphasized the lifelong health value of regularly consuming a large quantity and variety of fruits and vegetables.  He further stated, “Think color when you make your choices to provide a range of phytonutrients.”

For those having trouble getting enough fruits and vegetables into their diet, natural, plant-based supplements which contain phytonutrients can help close the “phytonutrient gap”.

David Jenkins, MD, PhD, DSc, Principal Investigator and a pioneer in the area of glycemic control for diabetics said, “Nuts, including peanuts, can make a valuable contribution to the diabetic diet by displacing high glycemic index carbohydrates and replacing them with vegetable fats and vegetable proteins which have been shown in the long term to be associated with better cardiovascular health and diabetes prevention.”

Peanuts have more protein than any other nut and are a source of mono and polyunsaturated oils.  The paper reports that, “increased proportions of fat and protein, especially of plant origin, may confer metabolic benefits and reduce the risk of developing coronary heart disease and diabetes.”

The study, “Nuts as a Replacement for Carbohydrates in the Diabetic Diet”, was conducted at the University of Toronto.  During the study, 117 men and women with type 2 diabetes were randomized into three groups where they received either a full portion of mixed nuts including peanuts, a half portion of both nuts and muffins, or a full portion of muffins. The muffins were made of healthy whole wheat with protein from egg and skim milk powder.  Participants’ fasting blood glucose were tested every other week.

After three months, participants receiving the full portion of nuts showed the biggest decrease in glycated hemoglobin (HgA1c), a measure of blood glucose control. The difference was significantly more than the decrease shown in the participants receiving the half portion of nuts and muffins, and in those solely receiving muffins.  Peanut and tree nut intake also decreased total cholesterol and bad LDL cholesterol in the blood compared to the other groups. It is notable that reductions in HgA1c and LDL cholesterol were achieved even though the majority of the subjects were already on antihyperglycemic medications and statins that lower cholesterol.

The authors conclude that nuts, such as peanuts, “may be used to increase vegetable oils and protein intake in the diets of type 2 diabetic patients as part of a strategy to improve diabetes control without weight gain.”  

The article says that weight maintenance could have occurred in nut eaters for a few reasons including increased resting metabolic rate, enhanced satiety resulting in decreased intake of other foods, or incomplete absorption of energy.  Studies done specifically on peanut eaters have demonstrated each of these factors.

This new clinical trial is an important milestone demonstrating glycemic control and builds on an earlier population study published in JAMA in 2006.  Researchers at the Harvard School of Public Health concluded, “Our findings suggest potential benefits of higher nut and peanut butter consumption in lowering the risk of type 2 diabetes in women.”  

Peanuts are the most commonly eaten nuts in America.  Combined with peanut butter, peanuts comprise over two-thirds of U.S. nut consumption according to USDA data.  Numerous studies have shown that consumption of peanuts and peanut butter is beneficial in keeping blood glucose stable, improving satiety and decreasing hunger, maintaining weight, and reducing risk of heart disease.

The 2010 U.S. Dietary Guidelines called for Americans to shift towards a more nutrient-dense, plant-based diet.  Peanuts, peanut butter and nuts are foods to encourage daily.  This may be particularly useful in preventing the onset of diabetes. Diabetes prevalence is growing at a dangerously rapid rate.  Worldwide, the number of people with diabetes has increased over 40% since 1980.

 The study was funded in part by The Peanut Institute, the International Nut Council, and the Canada Research Chairs Endowment Fund.

 The Peanut Institute is a non-profit organization dedicated to supporting nutrition research and educational programs that contribute to healthful lifestyles.  For further information on this and other studies visit www.peanut-institute.org

Tea Forte, the global luxury tea company, announced today the introduction of their new line of Skin-Smart™ Teas. The product launch becomes part of the ‘beauty from within’ ingestible trend which is the hottest growth segment in the estimated $45 billion dollar beauty business.

 ”Our skin’s appearance is affected by numerous factors, including UV exposure from the sun, natural aging, diet, daily stress, hormones and heredity,” said the company’s Chief Brand Officer, Stuart Avery Gold. “With the knowledge that the most efficacious medicines for solving skin care issues are derived from plant-based  polyphenols and catechins, these delicious, progressive teas are all-natural beneficial blends, which help work to provide skin-smart, anti-inflammatory properties intended to promote a more youthful looking and feeling appearance.”

Tea Forte company founder and CEO Peter Hewitt added, “We are excited about Skin-Smart Teas and the holistic approach to beauty they provide. The estimated global market for natural beauty from within products is expected to grow to $2.5 billion by 2012, with polyphenols among the superstars in the skin care channel, we at Tea Forte are proud to be at the forefront of this movement.”

The teas come to market on the heels of an April 2011 Journal of Nutrition that reported consumption of green tea compounds help support improvements in women’s skin structure.

Crafted to help promote healthy skin from within, the USDA organic, Fair Trade Certified ™ teas are blended to further the detoxifying effect of polyphenols to help in the fight against visible signs of skin ageing. The teas carry Brunswick Lab’s ORAC seal, attesting to their oxygen radical absorbance capacity, a testing method developed by the USDA and Tufts University to quantifiably measure the potency of antioxidants found in foods and beverages that protect cells and their components from damage by oxidative stress, a major factor in the progression of aging.

The innovative tea collection come in 16 count filter bags with an SRP of $5.95 and includes:

• Cucumber Mint with Green Tea for Youth Recovery
• Honey Yuzu with Green Tea for Natural Renewal
• Cherry Marzipan with Green Tea for Corrective Repair
• Swiss Apple with Red Tea for Skin Support
• Lychee Coconut with White Tea for Radiant Skin

Flank Steak with Avocado-Tomato Salsa (serves 4)

Steak Ingredients: 1 flank steak (about 1.5-2 lbs.), 1 tablespoon chili powder, 1 teaspoon garlic powder, salt and pepper, 1/4 cup olive oil.

Directions:  1) Preheat the broiler.  2) In a small bowl, mix chili powder, garlic powder, some salt and pepper and olive oil.  Stir well.  3)  Rub steak with spice mixture on both sides and place on a foil-lined baking sheet.  4) Broil for about 5 minutes on the first side, turn steak and broil for another 5-10 minutes or until cooked to desired temperature.  5)  Remove from oven, place onto a cutting board, and tent with foil.  Let rest at least 10 minutes.

Salsa Ingredients: 2 ripe (but still firm) avocados, peeled, pitted and cut into large chunks, 2 vine-ripened tometoes, seeded and diced, 1/2 small red onion, chopped fine, 1 jalapeno, chopped fine, 1/2 cup roughly chopped cilantro, 2 shakes Worcestershire sauce, salt and pepper.

Directions:  1) Combine all ingredients in a medium bowl. Use a plastic spatula to fold lighly, trying not to mash the avocado pieces.  2) Season well with salt and pepper.

Seasoned Potato Wedges – Here is one that the whole family will love! 

Ingredients: 2 1/2 pounds potatoes (russets, reds, Yukon Golds, or sweet potatoes) cut into wedges, olive oil, salt and pepper, 1 teaspoon chili powder, 1 teaspoon garlic powder

Directions:  1) Preheat oven to 450 degrees.  2) Place potato wedges onto foil-lined baking sheet and toss with olive oil to lightly coat. 3) Toss with salt, pepper and spices. 4) Roast for about 20 minutes, or until golden on the outside and tender on the inside.  Toss once during cooking.

Dr. Tabor, a renowned expert in anti-aging, beauty and diet medical research, has introduced Beauty Shake™, a daily beauty drink for women that helps support healthy nail appearance and maintain normal skin and hair health. Dr. Tabor’s Beauty Shake™ also serves as a meal replacement that can be used as part of a diet or healthy eating plan. Each shake contains 20 grams of patented protein, 600 milligrams of calcium, and other vitamins and minerals that nourish a healthy appearance from the inside-out.  Dr. Tabor’s Beauty Shake™ is available through QVC®.  

“With summer solstice approaching, women should know that topically applied creams, sunscreen and products are only half the battle in staying naturally summer radiant and in preventive aging,” said Dr. Tabor. “The truth is what we eat impacts how we look, and skin, hair and nails often manifest the most tell-tale signs of our nutritional habits – good or bad.  Beauty Shake™ hydrates, nourishes and beautifies from within and can supplement current extracellular beauty regimens.”

 Beauty Shake™

Each doctor-formulated, protein-packed Beauty Shake™ can be used as part of Dr. Tabor’s Slim & Beautiful Diet® for an inside-out makeover.   The drink contains 2.5 mg of biotin, a water-soluble B-complex vitamin (vitamin B7), that helps support hair and nail growth. Dr. Tabor’s Beauty Shake™ has a low-glycemic index.

Dr. Tabor’s Beauty Shake™ for Hair, Skin and Nails comes in three flavors — Chocolate Youth™, Vanilla Vibrance™, and Strawberry Sparkle™ – and is available in convenient ready-to-mix powder packs (2.11 ounces each).  For more information, visit www.qvc.com and search “Beauty Shake”.

 Aaron Tabor, M.D.

 Dr. Aaron Tabor, M.D. is a Johns Hopkins Medical School graduate, Founder of Physicians Laboratories, and author of Dr. Tabor’s Slim & Beautiful Diet®.  Dr. Tabor is the Editor of Nutritional Cosmetics, a scientific textbook about foods and supplements.

Everyone loves prawns!  And while they may seem like celebration food, they actually make the perfect centerpiece to an easy weeknight meal.  They cook in less than 10 minutes and work well with a complex sauce or simple flavors.  Here, we give them the big-herb treatment…remember, everything tastes better with fresh herbs.

Couscous is a fantastic, quick side dish — tiny bits of pasta cooked up in minutes and can be flavored with almost anything.  THe trick is to avoid adding too much liquid.  Us this simple soaking method instead of the cooking instructions on the side of the box, and you’ll never go wrong.

Lemony Sauteed Prawns with Herbs (Serves 4)

Ingredients:  1 tablespoon butter, 2 chopped garlic cloves, 1 pound medium prawns (peeled and cleaned), zest of 1 lemon, 1/3 cup chopped herbs (dill, chives or parsley are best), salt and pepper, 1 cup halved cherry tomatoes, lemon wedges for serving

Instructions:  1) Heat a large skillet over high heat.  2) Add the butter and garlic.  When melted, add the prawns and cook until just turned pink.  Add the zest, herbs and tomatoes (if using) to the pan.  Cook for another 30 seconds and remove from heat.  3) Season with salt and pepper. 4) Serve immediately over rice or couscous, with lemon wedges.

Simple Couscous Pilaf (Serves 4)

Ingredients: 2 1/2 cups chicken stock, 2 cups couscous, juice of 1 orange, juice of 2 lemons, 1 garlic clove (pressed), salt and pepper, 1/4 cup olive oil, 2 scallions, thinly sliced, 1/2 cup sliced almonds, toasted.

Instructions: 1) Bring stock to a boil in a small pot.  2) Pour the dry couscous into a shallow dish.  When the stock is boiling, pour over the couscous to just cover — you may not use all of the stock.  Immediately cover with plastic wrap very tighly and set aside for 10 minutes.  3) Meanwhile, in a small bowl, whisk together the orange juice, lemon juice, garlic, some salt and pepper, and olive oil.  4) Use a fork to fluff the plumped couscous.  Add the orange juice mixture, parsley, and almonds.  Use the fork to gently toss together.  Taste and season with additional salt and pepper as needed.  5) Serve warm or room temperature.

Dinner #1:  Balsamic Roasted Salmon with Tomato Salsa Cruda and Creamy Parmesan Baked Polenta

Everyone should have a simple salmon dish in their repertoire.  Many home cooks are afraid to prepare fish…it’s messy, smelly, and hard to cook properly, right?  Wrong!!  Fresh fish should never smell like anything but ocean water (so not “fishy” or foul), and using this easy roasting method will produce the perfect fish every time.  An added bonus is this raw “sauce” that comes together quickly and is great with chicken, steak, or even tossed with pasta.

Makes 4 servings

Roasted Salmon with Tomato Salsa Cruda

For the Salmon, you will need 4 salmon fillets, salt and pepper, olive oil and balsamic vinegar.  For the Sauce, you will need 2 cups halved cherry tomatoes, 1 large finely chopped shallot, zest of orange, 1/2 cup good olive oil, salt and pepper and 1 cup chopped arugula leaves.

In preparing te sauce, combine the tomatoes, shallot, zest, olive oil, and some salt and pepper in a bowl.  Use a potato-masher to slightly mash the ingredients together — you just want to bruise the tomatoes slightly to release their juice.  Set aside at room temperature for 15 minutes.

Finish as serve by mixing the arugula into the tomato mixture.  Serve the salmon warm or room temperature, topped with the sauce.

Creamy Baked Polenta with Herbs and Parmesan

Perfectly cooked polenta is a thing of beauty — creamy and soft cornmeal enhanced with nutty Parmesan cheese.

You will need 4 cups of chicken stock, 1 cup of dry polenta (corn meal), 2 teaspoons salt, 1 teaspoon pepper, 1 cup heavy cream, 2 tablespoons butter, 1 cup shredded parmesan, and 1 cub chopped herbs (mix of parsley and chives is the best)!

Preheat oven to 375 degrees.  Heat the chicken stock (or water) until nearly boiling and carefully pour into a 9 x 13 casserole dish.  Whisk in the polenta, salt and pepper.  Place in the oven, uncovered, and bake for about 30 minutes or until polenta has soaked up most of the liquid and is tender.  Then, remove from the oven ans stir in the remaining ingredients until well combined.  If polenta is too thick at this point, stir in a bit more cream.

- Buy whole, cooked chickens and a steamer bag of broccoli (or any veggie) for a quick, healthy and delicious meal. I even found a great recipe book on Amazon.com, Betty Crocker Dinner Made Easy with Rotisserie Chicken: Build a Meal Tonight, that shows tons of recipes with grocery store rotisserie chicken.

- Keep your freezer stocked with frozen fish. You can defrost it quickly and serve with ready-to-assemble salad (Ready Pac makes great ready-to-assemble salads). Whole Foods has excellent frozen fish choices (Mahi Mahi, Salmon and Halibut).

- Keep pasta and sauce on hand for an easy meal.

- Once a week, make a “one pot” or casserole-type dish where you put all ingredients in one pan, dish, or pot and bake (for example, chili or lasagna). A variety of “one pot” neak recipe books can be found at your local bookstore or library (an example is One Pot Meals: Flavor without the Fuss…Home-Cooked Dinners Your Family Will Love! by Gooseberry Patch).

- Look for meal delivery services that actually deliver home-cooked meals, such as Home Bistro (www.homebistro.com).

- Look for meal prep services where you can prepare a week or month’s dinner in one visit, and then go home and freeze the dinners, to be defrosted as you are ready each day. Two to check out: Let’s Eat Dinner (www.letseatdinner.com) and Super Suppers (www.supersuppers.com).

Finally, I am also a fan of Web site services that plan meals, menus and shopping lists for you (for example, Meals Matter, www.mealsmatter.com). For a list of ingredients that can turn into full-fledge meals in minutes, check out my book, The Chic Mom’s Guide to Feeling Fabulous.