Entries in Buckwheat (2)

Sunday
Feb282010

Quercetin and Resveratrol?

DateSunday, February 28, 2010 at 3:38PM

Two buzz words in nutrition and supplement research – quercetin and resveratrol.  What is the lowdown?  Should you take a supplement or just eat the food?

The simple answer is unclear.  Quercetin is a type of antioxidant known as a polyphenol.  Two categories of polyphenols are flavonoids and non-flavonoids.  A flavonoid is a pigment in food that has important health benefits.  Besides antioxidant activity, flavonoids are known for their prevention of heart disease and cancer, since they can lower cholesterol levels and inflammation in the body.

Quercetin is found in the greatest concentration in apple skins, but can also be found in red grapes, green tea and buckwheat.  Several positive studies were done with animals, including one in which quercetin supplemented mice were less likely to get the flu.  Human studies to date have been inconclusive on supplement usage.

Resveratrol is a non-flavonoid polyphenol that is found in grapes and grape skins.  It has strong anti-inflammatory effects in the body which can be helpful in the prevention of atherosclerosis.  Wine drinkers tout they are getting their resveratrol for the day.  However, you would have to consume 180 glasses of wine per day to obtain the amount necessary for health.  Studies are also inconclusive on supplement usage.  More importantly, many supplements tested do not contain the amount of resveratrol that is stated on the bottle.

Bottom line?  Until more research is in, eat apples and grapes, and drink green tea.  You will be receiving the quercetin and resveratrol your body can readily use and absorb and there is nothing to lose except bad health…and maybe the flu.

AuthorSusan Dopart | Comment2 Comments |
tagged , , , , , , , , , , , in
Tuesday
Jul142009

Low-Carb High-Protein Pancakes?

DateTuesday, July 14, 2009 at 6:00PM

Let’s take a break from the research today and focus on eating. The recipes in my upcoming book: A Recipe for Life by the Doctor’s Dietitian focus on unprocessed “clean” foods that are balanced with respect to protein, healthy forms of carbohydrate and fat. In creating a breakfast recipe that fit these criteria I wanted a pancake high in protein and could be enjoyed by people with insulin resistance, diabetes and wheat and gluten in tolerances.

Although the name is deceptive, Buckwheat contains no wheat, and is from the beet family, making it technically a fruit and not a grain. Besides being high in protein and calcium, this recipe is a great way for carb lovers to feel spoiled. It is very light compared to regular pancakes and can be used as a wrap for sandwiches at other meals. Top with unsweetened applesauce and fruit.

Ricotta Buckwheat Pancakes

Serves: 20 medium sized pancakes
Prep Time: 10 minutes (plus 1 hour refrigeration)
Cook Time: 15 minutes

Ingredients:
4 large eggs, separated
2 cups part-skim ricotta cheese
½ cup buckwheat flour
¼ teaspoon salt
1 tablespoon sugar
¾ cup 1% milk

Preparation:
Separate egg whites in a small bowl and yolks in a medium bowl. Set egg whites aside. Mix yolks and ricotta cheese until thoroughly combined. Add the flour, salt and sugar into yolk mixture. Stir the milk.

Beat egg whites with electric mixer until soft peaks form. Gently fold egg whites into yolk mixture. Refrigerate for at least 1 hour or overnight for best results.

Heat griddle with a small amount of butter. Measure batter in approximately ¼ cup increments and pour on hot griddle. Once bubbles start appearing (about 2-3 minutes), gently flip pancake until the other side becomes golden brown (an additional 1-2 minutes). Top with fruit or applesauce.

Tip: Recipe can be halved.

 

Per Pancake:

Calories 66

Protein 5 grams

Total Carbohydrates 3.7 grams

Total Fat 3 grams

Fiber .5 grams

Sodium 74 mg.

AuthorSusan Dopart | CommentPost a Comment |
tagged , , , , , , , , in , ,