Organic versus Conventional: Which has More Nutrients?

Written By Michael Greger M.D. FACLM 

Are organic foods safer and healthier than conventional alternatives? Those are two separate questions. Some consumers are interested in getting more nutrients; others are more concerned about getting fewer pesticides. Let’s do nutrition first.

As seen in my video, Are Organic Foods More Nutritious?, hundreds of studies have been reviewed and researchers didn’t find significant differences for most of the traditional nutrients like vitamins and minerals. They concluded that despite the widespread perception that organically produced foods are more nutritious, they didn’t find robust evidence to support that perception. They did, however, find higher levels of phenolic phytonutrients in organic. [Read more…]

Chickpea Tacos

Please enjoy these delicious Chickpea Tacos from www.TheCheeseTrap.org. Serve with leafy greens, in a bowl, or stuffed in taco shells. Serve this mildly spicy (or not!) taco filling in taco shells with Avocado Cream, lettuce, and other fresh veggies like chopped tomatoes, jicama, or cucumber. Or serve the filling simply over rice with the toppings, or tuck all into a whole-grain tortilla. [Read more…]

Meatless Monday Movement Celebrates Earth Day

This Saturday, April 22, is Earth Day, an annual event to honor our planet we call home. For those who want to make a positive difference on the environment this week, and every week of the year, there’s an easy delicious way: join the Meatless Monday movement. Meatless Monday is a grassroots movement organized and promoted by advocates around the world who inspire individuals, schools, restaurants and even entire governments to get involved. Currently, there are home-grown initiatives in more than 40 countries, pledging to “one day a week, cut out meat” for their health and the health of the planet.

Earth Day turns 47 years old this year and now more than ever we need to join our efforts to achieve the United Nations’ 2015 Climate Change Conference (COP21) goal: to limit the increase in emissions by 2050 to less than two percent. But even with successful changes from energy and transportation sectors, this goal cannot be met—unless everyone also decreases meat consumption. Nearly 15% of global Greenhouse Gas (GHG) emissions are due to production of meat, dairy, and eggs. In many countries, meat consumption is an indicator of wealth; consequently, as incomes rise, the intake of meat and dairy is also rising across the globe.

That’s why there’s no better time to join the Meatless Monday movement. These global climate changes – from Greenland’s melting ice sheet to rising sea levels threatening the islands of Kiribati, India – continue to be in the headlines. And a major contributor to many of these ecological harms is meat consumption, which is projected to double by 2050, as more developing countries adopt a Western meat-centric diet and the overall world population rises.

This Earth Day, countless schools, restaurants and civic communities around the world are doing their part to turn back the clock on global warming and its innumerable ills. By joining the Meatless Monday movement, you’re signaling your willingness to fight for health: the health of both you and the planet.

Mango and Salsa Bean Salad

Fit Fathers and family, please try this Mango and Salsa Bean Salad from www.TheCheeseTrap.org.

Makes 6 cups (5 servings)

 1 to 1 1/2 cups cubed fresh mango (1 medium mango), see Note

1 cup diced red bell pepper

1 (15-ounce) can black beans, rinsed and drained

[Read more…]

Sesame Quinoa Salad

Fit Fathers and family please try this Sesame Quinoa Salad from www.TheCheeseTrap.org. #CheeseTrap #DairyFree

Makes scant 3 cups (2 main-dish servings)

2 cups cooled cooked quinoa

1/2 cup thawed frozen green peas or steamed sliced snow peas

1/2 cup grated carrot (standard grate, not fine) or store-bought shredded carrot

1/4 cup diced red bell pepper

1 tablespoon chopped green onion (green portion)

[Read more…]

Pineapple-Citrus Green Smoothie

Hello Fit Fathers and family. Please try this nutrient-packed Pineapple-Citrus Green Smoothie from www.TheCheeseTrap.org.

Makes 2 large smoothies

 2 cups (loosely packed) baby spinach (see Note)

1 1/2 cups frozen pineapple cubes or chunks

1/2 cup thickly sliced cucumber

1 large lemon or small orange, peeled

1 to 1 1/2 cups sliced overripe banana (frozen or fresh)

1 1/4 to 1 1/2 cups water (or more to thin as desired) [Read more…]

Fit Father Tip of the Day: Natural Baby Foods

Fit Father Chris Anderson has two simple but very important health tips for your baby. The first is to use frozen fruit chunks in place of ice cubes in your water bottle to hydrate them with minerals and vitamins all day. Secondly, please skip the processed Gerber. Simply puree real fruit in your Vitamix for your kids from day one and they will love eating them for life. Truth!

Lettuce Wraps Recipe

Makes 6 lettuce wraps

This quick dish can be served as a snack, or a meal when adding brown rice into the filling.

  • 3 1/2 ounces dried, flavored tofu
  • 3 tablespoons garlic, minced
  • 2 tablespoons fresh ginger, chopped
  • 2 1/2 cups shiitake mushrooms, chopped
  • 1 pound bean sprouts
  • 1 large carrot cut into fine strips
  • 1 head lettuce
  • 1/2 lemon keep juice
  • 1 teaspoon low sodium soy sauce
  • 1/4 teaspoon red pepper flakes
  • Salt and pepper to taste

[Read more…]

Food Facts on Fruits and Vegetables

Fruits and vegetables help prevent heart disease by preventing plaque build-up, improving blood pressure, lowering cholesterol, and increasing intake of antioxidants.

Neal Barnard, M.D.

 

Tangy Cashew “Cheese”

Photo credit: Jacqui DePas

 

Makes 2 1/2 cups

This cheese makes a beautiful spread, but can also be layered in baked pasta dishes, or paired with baked potatoes.

2 1/2 cups soaked raw cashews

1 tablespoon chickpea miso or other mild miso

2 tablespoons freshly squeezed lemon juice

1 tablespoon apple cider vinegar or rice vinegar

1/2 teaspoon sea salt [Read more…]