OPEN SESAME
Sesame seeds, those tiny tasty toppings you encounter on bagels, breadsticks and hamburger buns , are called the “queen of oil seed” for good reason. Though they are not as much in the limelight as flaxseed, chia and other so-called “super seeds,” they are a notable source of nutrients including protein, iron, zinc, copper, vitamin E, thiamin, calcium, magnesium and manganese, plus unique lignin’s (sesamins and sesamolin), phytosterols, fiber and other potentially beneficial compounds.
From Babylonia to the Far East, people have been consuming sesame seeds and using them medicinally for thousands of years. Today websites tout them for everything from improving digestion and eradicating wrinkles to preventing diabetes and cancer. Needless to say, most of the claims are not backed by research. On the other hand, a number of studies have assessed sesame with some promising findings.
Bottom Line: Sesame can add flavor to foods and may have some health benefits. But don’t take supplements (several products contain high concentrations.
Source: University of California, Berkeley Wellness Letter, August 2016.
EATING FRUIT DAILY LINKED TO LOWER CARDIOVASCULAR RISK
If you need more motivation to substitute an apple or a pear for that bag of chips or indulgent dessert, a new Chinese study might help you reach for the fruit bowl or bag of berries in the freezer. In the most comprehensive such research to date, following a half million people for seven years, greater fruit consumption was associated with lower risk of heart attack and stroke. Consuming about 3.5 ounces of fruit daily was associated with about one third lower risk of death from cardiovascular causes. The study focused on fresh fruit because that was what was available, but finding should apply to other forms, such as frozen.
How much is 3.5 ounces of fruit? That’s roughly one cup of sliced fruit like apples or peaches, or one small fruit or 20 grapes. If you prefer berries. it’s a little less than a full cup. In short, you don’t have to consume a whole orchard.
Source: Tufts Health & Nutrition Letter, August 2016.
AUGUST IS NATIONAL SANDWICH MONTH
According to Ginger Hultin, MS, RD, LDN, food lore claims that the fourth Earl of Sandwich, John Montague (1718-1792) invented the sandwich out of necessity. Food lore claims that this Earl was gambling for 24 straight hours one night and requested something he could eat without interrupting his game. The London club he was playing at provided beef slices and cheese between two pieces of bread, achieving a meal now familiar to people around the world.
Ginger Hultin is a Chicago-based writer and dietitian at the Block Center for Integrative Cancer Care specializing in integrative health and whole food-based nutrition. She serves as President for the Academy of Nutrition and dietetics. Follow her on Ginger’s blog, Facebook, Twitter and Pinterest.
Because of the availability of locally grown tomatoes this time of year, a BLT is my sandwich-of-choice.
Or how about a homemade Coney dog?
Although no longer in business, a popular restaurant in Delta, OH, was Ms. Alcorn’s Sandwich Grill. One of her specialties was:
CONEY DOG SAUCE
• 2 pound ground beef
• 2 large onions, chopped
• ½ teaspoon thyme
• 1 tablespoons ground cumin
• 2 tablespoons chili powder or more
• 1 tablespoon black pepper
• 1 tablespoon paprika
• ½ teaspoon cayenne pepper
• 2 cloves garlic, crushed
• 3 cups tomato juice
Brown the beef in a large skillet. Drain fat. Return beef to skillet and add all other ingredients. Simmer one hour.
Source: Ms. Alcorn’s Sandwich Grill, Delta OH, via Vickie Smith, office manager at the Bryan Chief.
ENCORE FOR CAJUN CABBAGE
One of the advantages of this recipe is that reheated leftovers taste as good as when eaten fresh.
CAJUN CABBAGE
3 strips thick sliced bacon
½ of a large head of cabbage, coarsely chopped
1 14.5-ounce can Del Monte Tomatoes Seasoned with Green Peppers and Onion
1/3 cup cider vinegar
2 teaspoons Cajun seasoning
1/8 teaspoon Tabasco sauce
Cook bacon in a Dutch oven or electric skillet until crisp. Drain bacon, reserving drippings in skillet. Stir in cabbage, tomatoes, vinegar, Cajun seasoning into hot drippings. Bring to a boil. Reduce heat, cover pan and simmer 45 minutes. Before serving, crumble bacon and sprinkle on top of cabbage mixture. Recipe makes 6 servings.