Eats « Weekly Gravy

Check out the menus at any county fair — corn dogs, fried Oreos, even fried butter — and you’ll quickly see that Americans love fried foods. But yet another study suggests that it’s time to put that corn dog down. The study found that eating fried foods increased the risk of heart attack and stroke. And the more fried foods you eat, the greater your risk. People who ate fried foods one to three times a week had a 7% higher risk of heart attack and stroke compared to those who ate fried foods less than once a week. For those who ate fried foods daily, the risk jumped to 14% higher. Registered dietitian Dana Angelo White said she wasn’t shocked by the findings, because this isn’t the first study to report a connection between fried foods and poor health outcomes. “Eating small amounts of something fried isn’t the end of the world, but the more you eat of fried foods, the worse it is for you,” explained White, who wasn’t involved with the study. She’s an associate professor at Quinnipiac College in Hamden, Conn. Frying foods is a common method of cooking in the United States, the study said. Yet previous research has linked fried foods to chronic illnesses, such as type 2 diabetes, heart failure, obesity and high blood pressure. A study released… read on >

It’s long been known that sugary drinks help people pack on unwanted pounds. But new research suggests that sweetened sodas, sports drinks and even 100% fruit juice might raise your risk for some cancers. The study couldn’t prove cause and effect, but it found that drinking as little as 3 to 4 ounces of sugary drinks each day was tied to an 18% rise in overall risk for cancer. Among women, a similar consumption level was tied to a 22% rise in breast cancer risk, the French research team found. A spokesperson for the American Cancer Society (ACS) said the findings should give consumers pause, because obesity is a known risk factor for cancer. “A lot of the research on sugar-sweetened drinks and cancer has been tied to obesity,” noted Colleen Doyle, managing director of nutrition and physical activity at the ACS. “Across the board, it’s a good idea to reduce any sugar-sweetened beverage,” she advised. The new study was led by Mathilde Touvier, research director of nutritional epidemiology at the University of Paris. Her team collected data on more than 100,000 French men and women, average age 42, who took part in a national study. The participants answered questions about how much of 3,300 different foods and beverages they consumed each day, and were followed for up to nine years (from 2009 to 2018).… read on >

Eggplant is a high-fiber food that will leave you feeling satisfied and well-nourished. Most people think of the classic purple-colored vegetable, but eggplant comes in many varieties, colors and even shapes. All are perfect for a lighter take on a classic eggplant dish that your whole family will love. One secret to making this Italian standard healthier is using a skillet technique to cook the eggplant. This limits the amount of oil it will absorb. The slices won’t be greasy, and the dish will have fewer calories. Lighter Eggplant Parmesan 1 1-pound eggplant, sliced into half-inch rounds 1/4 teaspoon salt Non-stick cooking spray 1 15-ounce container part-skim ricotta 1 egg 1/4 cup fresh basil leaves, thinly sliced 2 cups fresh or jarred marinara sauce, divided 2 cups grated part-skim mozzarella, divided 1/2 cup grated Parmesan cheese Preheat oven to 400 degrees. Sprinkle eggplant slices with salt. Set in a colander for 30 minutes to release some of the vegetable’s moisture. Rinse and pat the slices dry. Coat a large, heavy skillet with non-stick cooking spray. Place the pan over medium heat and add a few of the eggplant slices. Cover and reduce heat to low. Cook two to three minutes until the slices brown. Lightly spray the tops of the slices with cooking spray and flip them. Cook another two to three minutes, until browned.… read on >

(HealthDay News) — Intolerance to lactose, if present at all, varies from person to person, the U.S. National Institute of Diabetes and Digestive and Kidney Diseases says. For many, symptoms can be avoided by reducing the amount of lactose consumed in dairy foods or beverages. But first you have to know that lactose is in the food you’re about to eat or drink. The agency mentions these ingredient “buzzwords” that indicate the presence of lactose: Milk. Lactose. Whey. Curds. Milk by-products. Dry milk solids. Nonfat dry milk powder.

Craving a burger but seeking a break from red meat? For a meal that looks decadent but is healthy, too, a juicy turkey burger is the answer. Though turkey burgers can be dry, a simple addition keeps ground turkey from drying out: Mix a low-sugar BBQ sauce into the meat before cooking. Then enhance the taste with a flavorful condiment that’s loaded with vitamins and minerals, “kale-onnaise,” your favorite mayo amped up with super-nutritious kale. This recipe makes two servings, but you can double or triple the quantities as needed. Turkey Burgers With “Kale-onnaise” For the burgers: 1/2 pound lean ground turkey 1/4 cup low-sugar BBQ sauce 1 tablespoon olive oil 2 whole-wheat buns For the kale-onnaise: 1 garlic clove, peeled 1 cup olive oil-based mayonnaise 2 cups packed kale leaves Zest and juice of 1 lemon For the side salad: 4 cups mesclun greens 2 teaspoons olive oil 2 teaspoons balsamic vinegar Place the turkey and BBQ sauce in a large bowl. Mix well with clean hands and form into two 4-inch patties. Warm a skillet over medium heat and add olive oil. Add the patties and cook six to eight minutes, turning occasionally until no longer pink in the center. While the burgers cook, prepare the kale-onnaise. Place the mayonnaise, kale leaves, lemon zest and juice, and garlic clove in a blender. Process… read on >

Watching your cholesterol intake has gotten easier. Nutrition experts now agree that certain foods high in cholesterol, like shrimp and eggs, don’t have the impact on your blood cholesterol that was once thought. Even better, some foods can help lower your blood cholesterol level. Walnuts have healthy unsaturated fats that help lower LDL — that’s the unhealthy type of cholesterol. Almonds, hazelnuts and pistachios are good choices, too. Beans and oats have a magic bullet — soluble fiber, which helps flush cholesterol out of your system before it can do harm and also helps with digestive health. Enjoy hot or cold oat cereals and experiment with beans in place of meat. Avocados are rich in mono-unsaturated fatty acids and can help lower LDL. Mash a few tablespoons to spread on sandwiches instead of mayo and dip raw veggies rather than chips in fresh guacamole. Plant-based foods, in general, naturally contain sterols and stanols, substances that fight off cholesterol, another reason to boost your intake. Top sources include wheat germ and wheat bran, peanuts, almonds, sesame and olive oils, and Brussels sprouts. Studies have found that getting 2 to 3 grams a day can lower LDL up to 14%. Your overall diet plan can help lower cholesterol, too. Options include the DASH diet (Dietary Approaches to Stop Hypertension), also designed to lower blood pressure, and the… read on >

(HealthDay News) — Eating out can be stressful if you have a food allergy. Before you leave for the restaurant, you should read the menu, call ahead and speak to the manager, says the Food Allergy Research and Education organization. When at the restaurant, FARE suggests: Tell your waiter about your allergy. Ask what is in your dish and how it’s prepared. Keep the dish simple. Avoid fried foods. Be especially careful when ordering dessert.

Many packaged foods have the potential to give you vitamin overload, especially if you’re already taking a daily multivitamin. Here’s what you need to know. Manufacturers have been adding nutrients to foods for decades. In fact, it started nearly 100 years ago with the addition of iodine to salt. Vitamins and minerals are added to foods in two key ways. Foods and beverages can be “enriched.” This means putting back nutrients lost in processing, like the longstanding practice of adding B vitamins to packaged breads and cereals made with refined flours. Keep in mind that this doesn’t necessarily make them as nutrient-dense as foods made with whole grains, because not every natural micronutrient lost in processing can be replaced. Foods and beverages can be “fortified.” This means adding one or more nutrients not normally found in the food in its natural state. Sometimes this is helpful — adding hard-to-get vitamin D to milk, adding calcium to non-dairy milks and orange juice for those who are lactose intolerant, and adding omega-3 fatty acids to eggs for people who don’t eat enough fatty fish. But some foods are fortified with levels of nutrients that exceed limits set by the Institute of Medicine. And sometimes they’re just not necessary for you. For instance, according to a University of Toronto study, the most common vitamins added to fortified waters… read on >

High in lycopene, low in calories, and rich in vitamins A and C, tomatoes are delicious fruits that can be turned into savory dishes. Try this simple fresh tomato sauce to make good use of this summer favorite. Fast Fresh Tomato Sauce 1-1/2 pounds fresh tomatoes 2 tablespoons olive oil 3 garlic cloves, thinly sliced 1/2 teaspoon crushed red chili flakes 1/4 teaspoon salt 4 fresh basil leaves 1/2 cup white wine or water Quarter the tomatoes, remove the cores and chop them coarsely in a food processor. Heat a skillet over medium heat and add the olive oil, garlic and chili flakes for extra spice. Cook 30 seconds, then add the tomatoes. Sprinkle with salt, add the basil and bring to a simmer. Add the wine or water. Simmer 15 to 20 minutes until thickened. Toss with your favorite whole grain pasta and sprinkle with cheese, or use as a sauce for seafood or chicken. Yield: Enough for four servings Have too many tomatoes to turn into sauce right away? Here’s a simple trick that will allow you to enjoy summer’s bounty into the winter. First, to make it easy to peel off the skins, fill a large stockpot about three-quarters of the way to the top with water and bring to a boil. With a sharp paring knife, cut an “X” through the… read on >

(HealthDay News) — Any illness can reduce or eliminate your appetite. But if the illness is treatable, appetite should return after treatment, says MedlinePlus. MedlinePlus mentions potential causes of appetite loss: Emotions such as sadness, depression or grief. Serious illnesses such as cancer or HIV. Use of certain medications or street drugs. Hypothyroidism. Pregnancy. Aging. Contact a doctor if you are losing a lot of weight without trying, or if decreased appetite occurs along with other symptoms.