Nutrition CPR July 2015 Newsletter
 Sensational Shallots!
A member of the onion family, but not as pungent, shallots not only provide a delicious flavor but are also nutritious! Here are three health benefits to include shallots in recipes.
Antioxidants: Rich in quercetin an anti-inflammatory, anti-cancer, antiviral, and anti-histamine flavonoid, and diallyl disulfide, diallyl trisulfide and allyl propyl disulfide all of which convert to allicin which is antiviral, anti fungal,and an anti bacterial flavonoid. Allicin has also shown to reduce cholesterol production in the liver, act as a vasodilator by improving blood pressure, and work as an anti diabetic agent by improving blood sugar levels.
Minerals and Electrolytes: Shallots contain iron, calcium, copper, phosphorus and potassium.
Vitamins: Higher than an onion in Vitamin A, pyridoxine (B6), folate, thiamin, Vitamin C and E.
Shallots add a delicate, sweet, piquant flavor and enhance the taste of any dish. Try cooking with them or using them raw in a salad dressing. My favorite is caramelized shallots, yum!
I Can’t Believe You Still Fear Butter!
 I can’t believe how many people are still substituting fake foods, (i.e. butter substitutes), on the premise that it is healthier! Many of my clients are shocked that I am recommending they ditch their margarines and butter substitutes IMMEDIATELY in favor of organic butter. Decades of mis or blatantly wrong information has led to a fear of butter.
Fear no more! Here are 5 reasons butter should be used!
1. Butter provides necessary fat soluble vitamins (A, D, E, and K) which are all needed for numerous functions in the human body. For example, vitamin K is not only a necessary co factor in vitamin D synthesis but it also decreases cardiovascular risk by increasing calcium absorption in the bones and avoiding calcification of blood vessels.
2. Organic Butter contains the powerful fatty acid, Conjugated Linoleic Acid (CLA). CLA has numerous health benefits to include: anti tumor growth (breast, colon, skin, lung, and stomach), decreased cardiovascular risk, anti-inflammatory benefits, immune booster, anti-osteoporosis, improved body composition, improved lipid panel (cholesterol and triglycerides) and increased insulin sensitivity.
3. Butter contains Butyric Acid (about 4%), a short chain fatty acid that has immune benefits, anti-tumor benefits, improves insulin sensitivity, lowers triglycerides, and improves body composition.
4. Butter is a great source of high quality saturated fats. (YES that is a benefit!) Saturated fats have significant roles in heart, lung, immune, bone and liver health. Saturated fats are also involved in hormone production and have a positive influence over cholesterol by increasing your good cholesterol (HDL) and changing the particle size of cholesterol to more large buoyant particles which means less cardiovascular risk. Cholesterol and fatty acids are needed for hormone production, healthy cell membranes, vitamin D synthesis, and the transportation of both vitamins and minerals.
5. Butter is not a fake fat! Margarine and butter substitutes contain large amounts of partially hydrogenated fatty acids. These fake, processed fats will increase cardiovascular risk by negatively altering not only the composition of lipoproteins but also by increasing cardio destructive lipoprotein levels. They can damage blood vessels and raise cardiovascular risk by raising the inflammatory marker- C-reactive protein. Partially hydrogenated oils also increase insulin resistance, thus increasing diabetic risk. If you are not familiar with the term partially hydrogenated oils you likely know their other name...Trans Fats! Remember a product can advertise “Trans Fat Free” if they have less than 1g of trans fat per serving. Sadly, even a small amount of trans fats can have the large negative health risks.
Jaime’s Recommendation: Buy and enjoy butter, a REAL food. When choosing which butter to buy, I recommend organic butter and grass fed, organic butter is best! If you have a dairy allergy or sensitivity, you may be a tolerate Ghee. Check to make sure it is made from clarified butter and not vegetable oil.
The information provided is for education only and is not intended for the treatment or prevention of disease, nor should it be used as a replacement for seeking medical treatment.
RECIPE- FLAVORFUL GREEN BEANS!
You and your body will love this recipe as green beans are nutritious and delicious!
Green beans are chock-full of nutrients as they provide an extensive list of vitamins, minerals, and antioxidants! They are an excellent source of vitamin K and provide a good source of vitamin C, folate, vitamin B2, vitamin B1, manganese, copper, chromium, magnesium, and potassium. They also provide a source of Vitamin A in the form of carotenoids to include lutein, beta-carotene, violaxanthin, and neoxanthin. The only reason we don’t see these carotenoids is because of the concentrated chlorophyll content of green beans and the incredible shades of green that they provide.
Ingredients:
 1lb green beans trimmed
1 large shallot thinly sliced
1 large clove of garlic minced
2 Tbs organic olive oil
1 T of orange zest
Juice of 1 orange
1/4 C organic low sodium chicken broth
Himalayan salt and pepper to taste
1 T Minced parsley
Instructions:
Steam green beans until you can pierce with a fork but still green.
In a skillet sauté shallot and garlic in olive oil until soft but not browned. (About 2 minutes.)
Add green beans and sauté another 3 minutes on medium heat.
Stir in orange juice, zest and chicken broth. Cover and simmer for another 3 min.
With a slotted spoon remove beans from liquid and sprinkle with parsley.
Serves 4-5
This recipe was created by Nutrition CPR’s own top chef, Hertha Essman, also known affectionately as Mom.
Nutrition CPR offers both private & corporate nutrition coaching in the DC area and beyond.
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