Monthly Archives: July 2010

Bok Choy Apple Slaw

Prep time: 7 minutes
Yield: 4 servings

Ingredients:

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:

1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions:

  1. First make the dressing by combining all the ingredients and whisking well.
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
  3. Toss salad with half the dressing. Add additional dressing if desired.
  4. Eat immediately, or chill for up to one hour and then add the apples just before eating.
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High Fructose Corn Syrup

Did You Know?

Did you know that high fructose corn syrup may cause greater weight gain than regular table sugar? A study completed at Princeton University in April proves this point. We have always been told that high fructose corn syrup is the same as sugar but this is not entirely true. Yes they both have the same sweet taste and you probably would not be able to tell if we replaced one with the other, but what happens in our bodies after consumption of these sweet substances is quite different.

Two simple sugars (fructose and glucose) are present in both cane sugar and high fructose corn syrup. The Princeton study tells us; “as a result of the manufacturing process for high-fructose corn syrup, the fructose molecules in the sweetener are free and unbound, ready for absorption and utilization. In contrast, every fructose molecule in sucrose that comes from cane sugar or beet sugar is bound to a corresponding glucose molecule and must go through an extra metabolic step before it can be utilized.” Therefore, consumption of cane sugar has an extra biochemical breakdown that the high fructose corn syrup does not. This missing extra step in the utilization of the high fructose corn syrup may cause extra weight gain.

It just goes to show that not all sugars are created equal. Please follow this link to read the entire study.

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Food Focus: Raw and Cooling Salads

Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.

Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless. Fresh herbs are a wonderful option to mix in, as they are packed full of flavor. Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry. Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper, and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

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