Category Archives: American Dietetic Association

Is canola oil good for you?

It is nearly common knowledge that canola oil is “healthy” – it is lowest in saturated fat and highest in heart-healthy monounsaturated fat of all oils. And contains omega 3’s.

Many believe canola oil is developed from the rapeseed plant which contains toxic erucic acid. While this is not entirely untrue, canola oil is derived from the canola plant which was developed through natural hybridization of the rapeseed plant. The canola plant contains trace amounts of erucic acid.

Rapeseed is a member of the mustard or cabbage family and its oil is traditionally used in Japanese, Indian, and Chinese cultures. Up to 60% of rapeseed oil is made up of eurcic acid, which is linked to fibrous heart lesions.

Canola oil is generally recognized as safe by the Food and Drug Administration and is deemed one of the healthiest by most main-stream health professionals.

Canola oil is used as an edible oil as well as an insecticide, lubricant, fuel, soap, rubber, and ink. Ew, huh? Well, just as canola oil has alternate uses, so do most oils. Coconut oil is used as a moisturizer, soaps, and other cosmetics and flaxseed oil is used in paints and linoleum. Yummmmmmy… 😉

Others would argue that canola is the result of genetic modification. Sure, okay. Personally, I’m okay with this. If someone buys 100% organic foods and only eats 100% organic foods, I guess they have taken their stance. For the general population who does what they can in purchasing organic and local foods, it’s important to come to terms with genetically engineered foods…because it’s every where. Maybe even inescapable.

I think there are a lot of myths floating around about canola oil being toxic and “fake”. And the story of canola can be altered in a way to make that seem believable. Bottom line: all major health organizations (i.e. American Dietetic Association, American Heart Association, MayoClinic, etc.) support canola oil as 1) safe and 2) healthy.

If you are a “clean eater” (despise that term with a fiery passion, but I know you’re out there!), then no, canola oil is probably not for you. But be realistic in the foods you choose to eliminate and don’t demonize certain foods without examining all the food you consume. Just to keep things legit. I really dislike when people slap a label on their dietary intake, demonize certain foods, and then aren’t educated enough in their decision to know how to put it into action..or are just to stubborn, lazy, or uncommitted to do so (I’m just saying…)

And, there will always be a study dispelling the main stream knowledge. Always.

So have your canola oil. Or don’t. But include everything in your arsenal in moderation. 😀


Onwards to the GRUB!

Quiche is one of those foods I really love, but never make. For some reason, quiche intimidates me. But I put that to rest last night. Faith amazes me. Her recipes are always beautiful, balanced, and boast-worthy. Her ingredient lists alone make me salivate. This unique quiche caught my eye and as I read through the directions I thought, “Even I can do this.” So I did, and I’m so glad I did. DELICIOUS!

Spaghetti Quiche with Roasted Asparagus slightly from An Edible Mosaic

1/3 lb multi-grain spaghetti (or any kind of spaghetti)
3/4 lb (12 oz) fresh asparagus
1/2 1 TB olive oil
4 extra large eggs plus 2 extra large egg whites
1/2 cup low-fat cottage cheese
1/4 cup low-fat fat-free milk
3 oz Gruyère cheese, shredded
2 small tomatoes, sliced (I used Roma)
Salt and pepper (approx. 1/2 tsp each)
Butter olive oil (to grease the pan)
10-inch oven-safe frying pan

Roasted Asparagus:  Preheat the oven to 425º F.  Wash the asparagus and pat it dry.  Snap off the tough ends and arrange the asparagus in a single layer on a baking sheet.  Drizzle with the olive oil and sprinkle with salt and pepper, then use your hands to roll the asparagus around so it’s evenly coated with oil, salt, and pepper.  Bake for 8-10 minutes, giving the pan a shake halfway through cooking.  The asparagus is done when it’s golden brown in places and fork-tender.  Allow the asparagus to cool slightly, then cut into bite-sized pieces (about 1-inch long).

Prepare the spaghetti to al dente according to the package directions.

In a blender or food processor, process the cottage cheese and milk until smooth.  Pulse in the eggs, egg whites, and a pinch of salt and pepper until combined.

Turn the oven down to 350º F.  Grease the bottom and sides of a 10-inch oven-safe frying pan with butter.  Spread the spaghetti on the bottom of the pan, then sprinkle the asparagus on top.  Pour in the egg mixture evenly over the asparagus and spaghetti, sprinkle on the cheese, and arrange the tomato slices on top, pressing them down slightly.  Bake for about 40 minutes until the quiche is set and the bottom and sides are golden brown. Yield: 4 large servings.

Nutrition Information (per serving): 375 calories; 15.8 g. fat; 236 mg. cholesterol; 713 mg. sodium; 36.5 g. carbohydrate; 6.3 g. fiber; 24 g. protein

Question: Do you have any special Cinco De Mayo events or menus planned? And just for fun: margarita, Corona, or agua? 😉

I’m looking forward to homemade enchiladas! Ey ey ey!

P.S. Mr. Prevention and I signed up for a 5K on Saturday night! I’m excited! We ran this race last year and it involved beer at the finish line. My kinda race! 😉

Ta ta for now,



Filed under alcohol, American Dietetic Association, beer, blog topic request, coconut oil, diet, dinner, fish oil/omega-3's, food safety, genetics, healthy cooking, heart health, MUFAs and PUFAs, nutrigenomics, racing, recipe, restaurant, running, saturated fat, Uncategorized

Impromptu Q&A: NY Salt Ban

Lena of LMC In the World: Would love to hear your thoughts on the new bill in New York banning salt from restaurants.  Just heard about it and immediately wondered “I wonder what Nicole thinks of this” :).

Prevention RD: I’m so flattered, Lena 😉 Brooklyn democrat Felix Ortiz did propose salt being banned from food preparation within every restaurant in the state of New York and violations to be ticketed a $1,000 fine for a single violation. The bill reads, “No owner or operator of a restaurant in this state shall use salt in any form in the preparation of any food for consumption by customers of such restaurant, including food prepared to be consumed on the premises of such restaurant or off of such premises.”

Meanwhile, the Food and Drug Administration is considering a request for government intervention to regulate the salt content of food.  This similar bill submitted by the New York City Health Department 2 months ago, requesting a goal of reducing salt intake by 20% over the next 5 years.

After reading MSNBC’s article, I love that they addressed the real issue at hand: most of the salt (over 75%) American’s consume is found IN foods, and not put ON foods by the consumer. And simply, American’s eat far, far too much salt. The MSNBC article stated, “A recent analysis showed that for every gram of salt cut, as many as 250,000 cases of heart disease and 200,000 deaths could be prevented over a decade.” Certainly some motivation to cut the salt right there, eh?

Opposition to these bills supports the campaign “My Food, My Choice”. Consumers should take initiative in their health care and well-being, but the issue is…they don’t. And therefore, our healthcare costs are continuing to rise at obscene rates.

And for me? I actually DO oppose the bill suggesting a ban on salt. I cook with salt. Most of my recipes contain salt. Salt is a natural preservative which can brighten the colors of foods and facilitates pH balance in foods. Salt changes the texture and consistency of baked goods, and obviously adds flavor.

Chefs in New York strongly oppose this bill, and I understand why. The issue, however, remains the exorbitant amount of sodium in restaurant-prepared foods. Due to the bulk and pace at which restaurants must turn out food, many of their ingredients are likely processed and heavily preserved…cutting corners on time and prep-work wherever possible. Maybe the issue goes back to the ingredients – your food is only as good (or as healthy) as the ingredients you use to make it.

There are many ways to get food to be as flavorful and rich, and that need not constitute salt and salt-containing products. Fresh herbs, spices, and blended ingredients can be used to create a most desirable dish. Restaurants may be looking at creating their own red sauces and ingredients from scratch, such as tomato sauce which contains 360 milligrams of sodium in 1/4th cup!

Consumers are not accountable in addressing their health and diet, even when nutrition information is readily available. And restaurant menu items contain far too much salt. The happy medium: reduce the salt, help the consumer help themselves, and continue to educate, educate, educate!

Salt isn’t the problem, WE are the problem. And the excessive salt, too. 😉


Blue Cheese-Stuffed Chicken with Buffalo Sauce adapted from Cooking Light

1/2 cup (2 ounces) crumbled blue cheese
1 Tbsp reduced-fat sour cream
1 tsp fresh lemon juice
1/8 tsp ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup all-purpose flour
2 Tbsp 2% reduced-fat milk
1 large egg, slightly beaten
1 cup panko breadcrumbs
1 1/2 Tbsp butter 50/50 Smart Balance Butter Blend, divided
6 Tbsp finely chopped and drained roasted red peppers
2 tsp water
1 tsp Worcestershire sauce
1 tsp fresh garlic, minced
1/2 tsp hot sauce


Preheat oven to 350º F.

Combine first 4 ingreidents in a small bowl. Cut a horizontal slit through thickest portion of each chicken breast to form a pocket. Stuff cheese mixture evenly into pockets.

Place flour in a shallow dish. Combine milk and egg in a shallow dish, stirring well with a whisk. Place panko in a shallow dish. Roll chicken breast in flour, then egg mixture, and lastly in the panko to cover. Repeat for each breast.

Heat a large oven-proof skillet over medium-high heat. Add one tablespoon of Smart Balance/Butter Blend; swirl until butter melts. Arrange chicken in pan; cook 4 minutes of until lightly browned. Turn chicken over; place skillet in over. Bake at 350º F for 20 minutes. After 20 minutes, turn broiler to 450º F and broil for 4-5 minutes, until lightly browned on top.

While chicken bakes, combine remaining 1 1/2 teaspoons of Smart Balance/Butter Blend, bell peppers, water, Worcestershire, and garlic in a small sauce pan over medium heat. Bring to a simmer; cook until butter melts. Remove from heat and stir in hot sauce. Serve sauce with chicken.

Yield: 4 servings

Nutrition Information (per serving): 392 calories; 12.9 g. fat (6.7 g. saturated fat, 3.4 g. monounsaturated fat, 1 g. polyunsaturated fat); 47.4 g. protein; 18.5 g. carbohydrate; 1.1 g. fiber; 175 mg. cholesterol; 2.3 mg. iron; 421 mg. sodium; 120 mg. calcium

Result: THUMBS UP from Mr. Prevention and I! Sooo good! I wasn’t so sure about the sauce, but it was wonderful! 🙂 You know us…we love all things buffalo chicken-like! 😉


Today’s NNM Topic: Hypertension (all too appropriate!)

Hypertension and high blood pressure are associated with stroke (3rd leading cause of death in the US), cardiovascular disease, and renal disease. A healthy blood pressure is 140/90 mm HG or lower (according to the ADA’s Manual of Clinical Dietetics), however some sources state “normal blood pressure” is less than 120/80 mg Hg.

A high-fiber diet rich in fruits, vegetables, and low-fat dairy is recommended. Reducing saturated and trans fats have been shown to help reduce blood pressure. Sodium (salt) is also limited to 1,500 milligrams a day for persons with hypertension or at risk for hypertension. Risk factors for high blood pressure include: age, race (African American), family history, obesity, physical inactivity, smoking, excessive sodium intake, low potassium intake, low vitamin D intake, excessive alcohol intake, and stress.

Up Tomorrow: Garden updates! But I’ll tell you this….lots is growing! Indoors AND out! 😀

Question: What do YOU think about this salt ban? Is it realistic to “ban” all salt used in restaurant food preparation and cooking? Do you feel it is the obligation and right of the US government to impose nutritional standards among US citizens? Weigh in!

Salt lover (in moderation…),


Filed under American Dietetic Association, blog topic request, Cooking Light, dinner, hypertension, RDA, recipe, saturated fat, sodium, trans fat, Uncategorized

Happy National Registered Dietitian Day!

Happy National Registered Dietitian Day to all my fellow RD’s and bloggers…!!!

Gina of Candid RD
Estela of Weekly Bite
Melinda of Nutrition, Food, Travel, and More
Rebecca of Chow and Chatter
Kristen of Eating RD
Kristen of Swanky Dietitian
Nour of Practical Nutrition
Georgie of Ask Georgie
Nicole of Nicole Geurin, RD
Anthony of From a Dietitian’s Perspective

I hope I’m not missing anyone! RD’s, chime in! Happy RD Day to you, too!

This is my 2nd National RD Day as I became a dietitian last March! March 8th to be exact! I passed the RD exam just in time to celebrate last year! Dietitians are the registered (and licensed in most states) professionals in diet and nutrition. I urge you to check out the above bloggers and learn lots from them just like I do! Nutrition is a forever evolving field and we are constantly learning together. If you saw my post from Monday on “real food” you know there are some extremists out there who have no credentialing to back up their claims. As wonderful as the Blogosphere is, always be weary and cautious of any off-the-wall posts or ideas. Anyone can be a blogger, but not everyone is a Registered Dietitian! 😀

If you ever think of a nutrition-related question, send it on over to My weekly Q&A’s help give accurate and helpful nutrition information to topics YOU want to know more about! Never hesitate to ask! 😉

So, Happy RD Day to all the dietitians out there! Cheers to a wonderful and rewarding career committed to making people healthier and happier one bite at a time!


I must also update you on my garden! This past weekend I planted all my seedlings in starter kits (which are toasty under our bed).

…And painted my garden….WHITE. I was going for red, but the fencing to keep Miss Lily out only came in white. And I can’t have an un-stylish, mismatched garden!!! I’m really happy with the final product!

Total Cost: $343 (ahhh!)

I purchased a large planter and soil for basil after a recommendation from a reader to keep the basil out of direct sunglight some of the day. I feared the Oklahoma heat would just smolder the basil and I need basil to support my love of pesto which is currently costing a small fortune to buy in stores! I also picked up paint, fencing, and steaks to make where my vegetables are growing.


Today’s NNM Topic: Hypertension

Stoke is the 3rd leading cause of death and is often exacerbated by the “silent killer”: hypertension (high blood pressure). Blood pressure refers to the force of blood agansty artery walls. Over time, too much force on the arteries can cause hardening of the arteries.

There are a lot of ways to control high blood pressure through diet and lifestyle changes, including:

Limiting sodium in the diet to 1,500 milligrams a day (2,300 milligrams in non-hypertensive individuals)
Smoking cessation
Stress management
Potassium, magnesium, and calcium
Eating a high-fiber diet containing lots of fruits and vegetables
Reduce cholesterol, trans fat, and saturated fat intake
Reduce red meat intake
Limit simple sugars and sweets

Hi from Lily!!!

Happy RD Day to those celebrating! And Happy Hump Day to everyone!

Q&A on Friday — send in those questions! 😀

Be well,


Filed under American Dietetic Association, blog, cholesterol, diet, dietitians, exercise, fiber, fruits and vegetables, garden, heart health, hypertension, minerals, National Nutrition Month, pets, physical activity, saturated fat, sodium, stress, trans fat, volumetrics

RD Rants

I’ve been trying to make Tuesdays Q&A day (for no particular reason other than that’s when the first one was posted)…but I haven’t received any questions this week! So, if you think of something, send it on over ( and until then… 🙂

RANT #1: “I work(ed) hard for this body.”

I think everyone has their pet peeves and triggers. One phrase that tends to lather my face with the “oh-no-s/he-didn’t” expression is when I hear someone say something along the lines of, “I work(ed) hard for this body.” I am one of those in support of a healthy balance and de-emphasizing the outer appearance and emphasizing the body, mind, and spirit from a holistic view of health. Not only this, but lab data…show me the healthy numbers — the healthy insides. You know, what matters. This is what’s important to me, and I wish it were more important to those more focused on pants sizes and numbers on the scale.

Furthermore, there are people (::hand shoots straight up in the air::) who just aren’t meant to have an anatomically correct body and shape. If I “word hard” (so subjective…but whatever “work hard” means) on my body and physique, it doesn’t guarantee me anything similar to a perfectly flat stomach or wingless arms. Does this make my hard work not enough? I hear bloggers say that they feel inadequate at times when there’s so much with which to compare yourself, and I think this is one of the very few instances where I find myself feeling inadequate, too.

Question: Is there a situation or time you can think of where you’ve felt inadequate? Or is there something (health/nutrition/fitness-related) that others say that rubs you the wrong way? Are you with me on not being “anatomically correct”? J

RANT #2: “Clean food”

There’s been such a huge influx of the term “clean” into the nutrition world, and I wanted to share the American Dietetic Association’s definition of the word. Frankly, “clean” is a term right up there with “Superfood” in my list of petty annoyances. But anyways…here’s the definition from the ADA Times Winter 2010 Issue (p. 6):

Clean Food

The term’s imagery connotes a natural implication that a good that isn’t a “clean food” must be an “unclean food”. For this reason, it is unlikely that we will be seeing references to “clean” on food product labeling in order to avoid consumer confusion that could lead to potential food safety hazards. Nonetheless, “clean food” is popping up in several diet, lifestyle and cookbooks this year, though because there is no official definition of the term, one needs to consult the individual sources for the meaning in each context. Its most common usage seems to be replacing “beyond organic” for critics who feel current USDA organic standards are too low. In this instance, “clean food” refers to that which is in season, locally grown, 100-percent organic and in its natural state. For other people, there is an additional dimension of “clean food” that incorporates harmony and love into the kitchen. “Clean food” also has a religious dimension; some Jewish and Christian groups use the term to refer to the dietary codes of the Old Testament.

Question: Was/is your perceived definition of “clean food” anything close to the ADA definition?

P.S. If you use the word “clean” – that’s okay! It is pretty catchy, if I do say so myself!

RANT #3: Dietetic Internships

I get a LOT of questions from readers who are wishing to pursue a career as a dietitian. And while the schooling and internship requirements can be grueling, I was unaware of the shortages in internships until opening the most recent issue of ADA Times. The article states, “96 percent of dietetics students plan to become RDs. Less than half of them will find internships. The rest will become RD’s competition.”

In the November 2009 dietetic internship match, 573 nutrition students were competing for 196 available internship positions, leaving 66% of applicants unmatched. While this statistic is alarming and saddening, it is also resulting in non-credentialed nutritionists filling jobs which would otherwise be held be RD’s, creating a more saturated job market for those credentialed RD’s.

I am torn on this issue. Having gone through the dietetic internship match process, I am elated to have escaped unscathed. However, the number of strong applicants failing to be matched to an internship is saddening. While I feel that being credentialed is crucial to the outlook, credibility, and autonomy of the dietitian role in the medical field, I cannot discredit these unlucky applicants from seeking non-credentialed nutrition jobs. Sigh.

Question: Knowing this, would you second guess your decision to seek a career as a dietitian? Or does this simply indicate the regard of the dietitian title among other medical professionals?

Apologies for all the rants! I think most of you know that I’m a glass-half-full kinda chick, but today…I just needed to take a load off!

Have a wonderful day!


Filed under American Dietetic Association, dietitians, fit over fat, health at every size

Really Good News!

TWO items of good news, well really, 3…

1. My thesis advisor from grad school emailed me yesterday to ask if she could submit my thesis abstract to the Food and Nutrition Conference and Expo (FNCE) this year! Wooo! Now I just need to make it!

My thesis was on undergraduate nutrition programs and what students look for in programs. I used an analysis technique called conjoint analysis which weighs attributes against one another with this really complex tool. If you’re a nerd and want to know more, I’m happy to go further in-depth 🙂

2. Yesterday I reached 333 hours (1/3rd!) of my diabetic hours in order to sit for the Certified Diabetes Educators (CDE) exam. I actually ended the day with 338 hours — busy day! I am getting there and learning so much about diabetes along the way!


3. Friday! Woo! (I have to work today because we had Monday off for President’s Day…::grumble grumble::) 😉


Last night we went to habachi grill (sometimes called teppanyaki) — delicious!

Question: Have you ever been to a Japanese habachi/teppanyaki grill? Did you enjoy it?

And…any weekend plans? 🙂


Filed under American Dietetic Association, diabetes, work

10 Blogging Tips and Savory Baked Oatmeal

I  was thumbing through my American Dietetic Association Times publication yesterday and the first article caught my eye: Ten Rule for Better Blogging. Page one. Blogging is hot hot hot!

A must-read, indeed. And here’s what ADA author Jacqui Cook suggests to bloggers:

  1. Pick one topic and stick to it.
  2. Update early and often — followers want material at least once daily, and internet traffic is highest in the morning and lunch time hours.
  3. Keep it short. Posts longer than 400 words lose reader’s attention. (Note: I could not agree with this more! Working on this myself…)
  4. Link early and often — link to resources, allowing them the in-depth explanation
  5. Tag and categorize your posts.
  6. Don’t get too cute. Search engines cannot recognize humor, so it’s best to keep the cute to a minimum (Note: I like cute blogs, search engine savvy or not!)
  7. Encourage comments. (Yes, you! I want to hear your opinions on things!)
  8. Respect your host (where applicable)
  9. Have realistic expectations. The more you blog, the better chance you have at building an audience.
  10. Take the plunge. Just do it! Blogging is a wonderful outlet for leisure, learning, friendship, and beyond!

Blueberry-Coconut Baked Oatmeal adapted from Healthy Food for Living
serves 6

canola oil cooking spray
2 medium bananas, sliced thinly
3/4 1 cup frozen blueberries
2 cups rolled oats
1/2 cup unsweetened coconut flakes
1/2 cup unsweetened dried blueberries (I had cherries on hand, so I used those)
1/4 cup brown sugar, lightly packed
1/4 cup pepitas (pumpkin seeds)
1 tsp baking powder
1 tsp ground cinnamon
1/4 tsp ground ginger
pinch each ground nutmeg, cloves, and salt
2 cups skim milk
1 large egg
1 1/2 Tbsp margarine or butter Smart Balance Light, melted & cooled, divided
1 tsp pure vanilla extract
1 Tbsp pure maple syrup


Preheat oven to 375*F. Lightly coat an 8-inch square or round baking dish with cooking spray. Layer the banana slices over the bottom of the dish and top with the frozen blueberries. Set aside.

In a medium bowl, mix together the oats, coconut flakes, dried blueberries, brown sugar, pepitas, baking powder, and spices. Set aside.

In another bowl, whisk together the milk, egg, 1 Tbsp of the margarine, vanilla extract, and maple syrup. Set aside.

Spoon the oat mixture on top of the bananas and blueberries. Pour the milk mixture over the oat mixture, and drizzle with the remaining 1/2 Tbsp melted margarine.

Bake for 35-40 minutes, until the top layer is lightly browned and crisp. Allow to cool for a few minutes before serving.

Nutrition Information (per serving): 389 calories; 10.3 g. fat; 37.5 mg. cholesterol; 83 mg. sodium; 67 g. carbohydrate; 6.5 g. fiber; 9.3 g. protein

This oatmeal bake is out of this world — something anyone would love to start their day with. My breakfast-hating Valentine even gave it a thumbs up this morning! (Little does he know it had coconut in it…he “hates” coconut…)

Question to the bloggers: Which of the 10 blogging tips do you feel you could improve on most?

Question to the blog readers: When you think about your favorite blogs, what makes them your favorite? Appearance? Topic? Pictures? Humor?

Happy Valentine’s Day Eve to all! Hubby and I got an early start to celebrating V-day and went to our favorite wine bar and Italian bistro for wine and supper and then to see “Brothers”. Love date nights 😉

P.S. Kristen over at Change of Pace is giving away Bobo Oat bars! Enter here!


Filed under American Dietetic Association, blog, breakfast, healthy cooking, recipe

Ezekiel bread, nut butters, and a new friend :)

Whether you’re a nutrition guru, vegetarian, vegan, diabetic, or lover of complex carbohydrates, you’ve likely heard of Ezekiel breads and grain products made by the Food for Life Baking Company. And what makes these products so healthful? Plenty!

Admittedly, I am late jumping on the Ezekiel bandwagon – I just tried my first Ezekiel product yesterday morning. I had a slice of Ezekiel 4:9 bread, toasted with almond butter (Bonus point! Keep reading!). As someone who rises each morning in plenty of time to wake the sun (ugh), and little time for morning snacks, I am always on the prowl for a filling, quick, and easy breakfast. I must say, I was satisfied from 6am to 10:30am on my slice of Ezekiel toast. Success!

What makes this bread unique is not only its biblical reference (see Bible reference quotes below), but its nutrition stats. Ezekiel bread is made from 6 sprouted whole grain products including wheat, barley, beans, lentils, millet, and spelt, creating a complete protein. In order for a protein to be “complete,” it must contain adequate amounts of the 9 essential amino acids to meet dietary needs. This is especially important for vegetarians and vegans as most complete proteins come from animal sources.

The Ezekiel 4:9 bread contains 80 calories, 1 gram of fat, no cholesterol, 80 milligrams of sodium, 75 milligrams of potassium, 14 grams of carbohydrate, 3 grams of fiber, and 4 grams of protein per slice.

The Genesis products are made from sprouted grain and exotic seeds from around the world including teff, black quinoa, barley, brown rice, spelt, amaranth, flax, rye, millet, sesame seeds, soy, chia, pumpkin seeds, spring wheat, unprocessed bran, and sunflower seeds. I’m definitely trying a Genesis product next!

Biblical excerpts:

Ezekiel 4:9. “Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it…”

Genesis 1:29. “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”

Ezekiel products are NOT considered gluten-free or raw.

Gina of Simply Life commented on my Q&A post from last week, wanting to know how peanut butter and almond butter compared to other nut butters like cashew butter. Wonderful question! But difficult information to find! I did my best…

Nut/Seed Butter (per Tbsp) Calories Total Fat Sat. Fat Mono. Fats Poly Fats Sodium Carbohydrate Fiber Protein
peanut 95 8 1.25 3.8 2.3 40 4 1 4
almond 95 9 0.5 6.5 1.5 0 3 2 4
cashew 95 8 1.6 4.7 1.3 3 6 1 3
pecan 98 10 1 6.5 2.5 0 2 2 2
walnut 100 10 0 3.3 6.7 0 2 1 3
hazelnut 90 8 0.5 ? ? 0 3 2 3
pistachio 95 9 0.75 3.3 5 0 4 2 4
sunflower seed 100 8 1 4 3 60 4 2 4

Given this information and taking into account healthy fats (mono and polyunsaturated fatty acids) and bad fats (saturated) I would rank the top 3 most “nutritional” nut butters as:

  1. Almond butter
  2. Pecan butter
  3. Peanut butter (and cashew coming in at a near tie for 3rd!)

Tonight I met up with a dietetics student in my community, Mandy. She found my blog in a Google search and we’ve exchanged emails over the past week or so. It was fun to meet someone interested in nutrition, and she is incredibly sweet!

Question: Have you met a blogger or blog-reader of yours in real life?

Random question: How’s the weather near you? It’s supposed to get UGLY in Tulsa come Thursday – they’re talking power outages and everything. Eep!

Nearly Hump Day! Thanks for reading!


Filed under American Dietetic Association, blog topic request, breakfast, fish oil/omega-3's, friends, fruits and vegetables, minerals, MUFAs and PUFAs, nutritional yeast, protein, research study, saturated fat, supplements, vegan, vitamins