Dietary choline is vital for proper fetal development: Best dietary sources are liver and eggs

This post includes a summary of a paper published in the Annual Review of Nutrition 2006; 26: 229–250 and a recipe for liver and onions.

Study title and author:
Choline: Critical Role During Fetal Development and Dietary Requirements in Adults
Steven H. Zeisel
Department of Nutrition, School of Public Health and School of Medicine, University of North Carolina at Chapel Hill, North Carolina 27599; email: steven_zeisel@unc.edu

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2441939/?tool=pubmed
 

Books:

Zeisel notes that choline is an essential nutrient needed for cell membranes, brain and muscle function.

Choline is critical during fetal development and helps lifelong memory function. It also gives protection from neural tube defects and protects the brain and spinal cord structure and function.

 
When deprived of dietary choline, most men and postmenopausal women developed signs of organ damage such as fatty liver or muscle damage, and 44% of premenopausal women developed such signs.
 
The richest dietary food sources of choline are (concentration mg/100 g): beef liver (418), chicken liver (290), eggs (251).

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Recipe of the day

Liver and Onions

serves 2

Ingredients:

Food Mall: Liver

1 lb (450g) liver

2 onions, sliced
¾ – 1 pt beef stock

Directions:
1.Prepare the liver. To do this you need to rinse the liver in cold water, pat it dry and then cut out any of the large or stringy tubes before cutting it into pieces. I prefer to cut it into inch-wide strips or inch square pieces, depending on the size and form of the pieces that I started with.

2.Heat some oil in frying pan until it is smoking.

3.Put the liver in the pan for about 2 minutes until it has mostly stopped bleeding. Keep it moving while it cooks to stop it from sticking.

4.Add the onions to the pan and continue to keep this moving in the pan with the liver for 1-2 minutes until the onions are starting to soften. If you don’t keep it moving about then the onions are at risk of burning or cooking unevenly.

5.Finally add the stock to the pan, mix in thoroughly with the liver and onions, and then leave simmering over a high heat until the stock reduces to a thick gravy, which should take about 3-5 minutes.

Liver and Onions



Meat, poultry, fish, cheese and eggs have a glycemic index of zero

This post includes a summary of a paper published in the American Journal of Clinical Nutrition Vol. 76, No. 1, 5-56, 2002 and a recipe for lamb and rosemary burgers.

Study title and authors:
International table of glycemic index and glycemic load values: 2002

Books:

Kaye Foster-Powell, Susanna HA Holt and Janette C Brand-Miller

1 From the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney, Australia.
2 Reprints not available. Address correspondence to JC Brand-Miller, Human Nutrition Unit, School of Molecular and Microbial Biosciences (G08), University of Sydney, NSW 2006, Australia

This paper can be accessed at: http://www.ajcn.org/content/76/1/5.full

Foods such as meat, poultry, fish, cheese, or eggs have a glycemic index of zero because these foods contain little or no carbohydrate and it would be exceedingly difficult for people to consume a portion of the foods containing 50 g or even 25 g of available carbohydrate. Even in large amounts, these foods when eaten alone are not likely to induce a significant rise in blood glucose.

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Recipe of the day

Lamb and Rosemary Burgers

Ingredients:

450g/1lb ground lamb

Food Mall: Ground Lamb

1 garlic clove, peeled and finely chopped

30ml/2tbsp freshly chopped rosemary
Salt and freshly milled black pepper

Method:
1.In a large, shallow bowl mix all the burger ingredients together. Using slightly damp hands shape the mixture into 4 x 9cm (3½inch burgers). Cover and chill for 20 minutes.

2.Cook the burgers on a prepared barbecue or preheated grill for 6-8 minutes on each side until cooked and any meat juices run clear.

Lamb Burgers

Dietary cholesterol does NOT increase the risk of developing clogged arteries in pre-menopausal women

This post includes a synopsis of a study published in the Journal of the American College of Nutrition 2002 Jun;21(3):250-8 and a recipe for a winter beef vegetable stew.

Study title and authors:
Pre-menopausal women, classified as hypo- or hyperresponders, do not alter their LDL/HDL ratio following a high dietary cholesterol challenge.
Herron KL, Vega-Lopez S, Conde K, Ramjiganesh T, Roy S, Shachter NS, Fernandez ML.

Books:

Department of Nutritional Sciences, University of Connecticut, Storrs 06269, USA. kristin.herron@uconn.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12074253

 

51 pre-menopausal women aged 18 to 49 were given either 640 mg additional dietary cholesterol per day (by eggs) or a  placebo group 0 mg additional dietary cholesterol per day, for 30 days to evaluate the effect of cholesterol on the arteries.

 
The study revealed that excess dietary cholesterol does NOT increase the risk of developing clogged arteries in pre-menopausal women.

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Recipe of the day

Winter Beef Vegetable Stew

10 servings

Ingredients:
- 1 lbs shoulder roast boneless
- 2 bunches Asparagus, green, bottom 1/3 of stem removed

- 2 lbs. Carrots, peeled, cut oblong or large dice

Food Mall: Boneless Shoulder Roast

- 1 lb. Baby Brussels Sprouts, fresh, cleaned or frozen

- 1 lb. Wax Beans, ends snipped

- 2 oz Olive Oil
- 1 each Zest from orange
- 4 oz. Olive Oil
- 1 cup Beef Stock
- 1 tsp Fresh Oregano
- 1 tsp Fresh Basel
- Salt and Pepper to taste.

Directions:
Beef: Saute cut beef shoulder roast allow to brown

Asparagus: preheat grill or large heavy bottom sauté pan. Rub 2 oz of olive oil on asparagus and season with pinch of salt and pepper. Lay flat on grill or sauté pan until lightly browned. Using long fork or tongs, rotate the asparagus to brown other sides. Usually 2 or 3 minutes per side. The asparagus is done when you can use a fork to cut through. Do not overcook, this will cause asparagus to become stringy. Keep warm until ready to serve.

Carrots: bring 3 qt salted water to a boil, add carrots to water and cook until fork tender, meaning a fork will easily pass through the carrot. Drain the water from the pot and toss 1 oz butter and zest of orange and mix until carrots are coated. Season with pinch of salt and enjoy. Keep warm until ready to serve.

Brussels Sprouts: For Fresh: Bring 3 qt salted water to a boil, cut into the stem of the sprout with a pairing knife to create an X on the bottom, this will allow the stem to cook more evenly. Place sprout in boiling water and allow to cook until bottom of sprout is tender and easily cut with a knife. Preheat a heavy bottom sauté while the sprouts are cooking. Remove sprouts from water and allow all water to drain completely. Add 2 oz oil to sauté pan and add the sprouts, season with salt and pepper while tossing the sprouts around to evenly brown in the pan. If sprouts are too big, you can cut them in half, keep warm until ready to serve.

For Frozen: Bring 3 qt salted water to a boil and drop frozen brussel sprouts into water, these are precooked so you are only thawing them out. Remove from water and sauté as above.

Yellow Wax beans: bring 3 qt salted water to boil, add snipped wax beans to water and allow to cook until fork tender or to your liking of doneness. Remove from water and toss with 1 oz olive oil and season with salt and pepper.

Combine all ingredients in large covered pot and at low heat for approximately 1 hour.

High cholesterol diet results in LESS heart disease risk for men and women

This post features a summary of a study published in Metabolism 2004 Jun;53(6):823-30 and a recipe for braised lamb shanks with coriander, fennel and star anise.

Books:

Study title and authors:

High intake of cholesterol results in less atherogenic low-density lipoprotein particles in men and women independent of response classification.

Herron KL, Lofgren IE, Sharman M, Volek JS, Fernandez ML.

Department of Nutritional Sciences, University of Connecticut, Storrs, CT, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15164336

52 subjects, 27 women and 25 men (18 to 50 years) had either 640 mg/d additional dietary cholesterol (by eggs) or placebo 0 mg/d additional dietary cholesterol diet for 30 days to investigate the effects of cholesterol on heart disease.

The study revealed that the consumption of a high cholesterol diet produced less of the (bad) type B LDL cholesterol and more of the relatively benign type A LDL cholesterol and therefore lowered the risk of heart disease.

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Recipe of the day

Braised Lamb Shanks with Coriander, Fennel and Star Anise

Ingredients:

Food Mall: Lamb Shanks

4 lamb shanks

30ml/2tbsp coriander seeds

30ml/2tbsp fennel seeds

Salt and freshly milled black pepper

30ml/2tbsp olive oil

2 small onions, peeled and cut into wedges

4 garlic cloves, peeled and finely chopped

2 celery stalks, roughly chopped

300ml/½pint Port

750ml/1½pint good, hot lamb stock

2 bay leaves

2 star anise

1 small butternut squash or pumpkin, skinned, deseeded and roughly cubed

Method:

1.Preheat the oven to Gas mark 3, 170°C, 325°F.

2.Heat a non-stick pan and dry fry the coriander and fennel seeds for 2-3 minutes, tossing the pan frequently.

3.Transfer to either a mortar and pestle or blender and grind to a fine powder. Season the shanks with salt and pepper and coat in the spices.

4.Heat the oil in a large non-stick pan and brown the lamb shanks on both sides for 6-8 minutes, turning occasionally. Transfer to a large ovenproof casserole dish. In the same frying pan add the onions, garlic and celery. Cook for 1-2 minutes and add to the casserole dish with the lamb. Add the remaining ingredients except the butternut squash or pumpkin.

5.Bring to the boil, reduce the heat, cover and cook in the oven for 2½-3 hours until the meat falls away from the bone. 30 minutes before the end of the cooking time, add the butternut squash or marrow, mix well, cover and return to the oven for the remaining cooking time.

6.Remove the star anise and serve the shanks with a creamy cheese mash and sautéed marrow and tomatoes.

Carnitine should be considered a nutritive substance

This post includes a synopsis of a study published in Z Ernahrungswiss 1982 Dec;21(4):257-65 and a recipe for albondigas soup.

Study title and author:
Carnitine in human nutrition.
Bach AC.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/6758382

The human body needs carnitine to be able to utilize long-chain fatty acids for energy production.
                                                                                                                                          Books:

Bach states that: "A diet rich in meat supplies a lot of carnitine, while vegetables, fruits, and grains furnish relatively little". He also notes "that the diet of the adult human need not necessarily furnish carnitine..... if it is sufficiently rich in lysine and methionine" (found in eggs and fish), and that "carnitine should be considered a nutritive substance".

For mothers with new born he advises: "dietary carnitine is more important during the neonatal period. The transition from fetal to extrauterine life is accompanied by an increased role of lipids in meeting energy needs. This change is accompanied by a rise in the body of the levels of carnitine, which is mainly supplied in the maternal milk".

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Recipe of the day

Albondigas Soup

Serves 6-8

Ingredients:

2 Tbsp olive oil
1 large onion, chopped
1 large garlic clove, minced
3 quarts of chicken stock or beef stock OR water OR a mixture of both
1/2 cup of tomato sauce
1/2 lb of string beans, strings and ends removed, cut into 1 inch pieces
2 large carrots, peeled and sliced
1/3 cup of ground almond
1 pound ground beef                                                                                    Food Mall: Ground Beef

1/4 cup of chopped fresh mint leaves

1/4 cup of chopped parsley
1 raw egg
1 1/2 teaspoon salt
1/4 teaspoon black pepper
A dash of cayenne (optional)
1 1/2 cup of frozen or fresh peas
1 teaspoon of dried oregano, crumbled, or 1 Tbsp fresh chopped oregano
Salt and pepper
1/2 cup chopped fresh cilantro

Method:
1 Heat oil in large heavy-bottomed pot (5-qt) over medium heat. Add onion and cook until tender, about 5 minutes. Add the garlic and cook a minute more. Add broth mixture and tomato sauce. Bring to boil and reduce heat to simmer. Add carrots and string beans.

2 Prepare the meatballs. Mixground almond into meat, adding mint leaves and parsley, salt and pepper. Mix in raw egg. Form mixture into 1-inch meatballs.

3 Add the meatballs to the simmering soup, one at a time. Cover and let simmer for 1/2 hour. Add the peas towards the end of the 1/2 hour. Add a few pinches of oregano and sprinkle with salt and pepper, and a dash of cayenne, to taste.

Garnish with chopped fresh cilantro.

Eating foods such as liver, meat and eggs could lower your heart disease risk by 57%

This post includes a synopsis of a study published in The American Society for Nutritional Sciences Journal of Nutrition 134:3100-3105, November 2004 and a recipe for crispy liver hash brown patties.

Study title and authors:
Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study1
Johanna M. Geleijnse*,†, Cees Vermeer**, Diederick E. Grobbee‡, Leon J. Schurgers**, Marjo H. J. Knapen**, Irene M. van der Meer*, Albert Hofman* and Jacqueline C. M. Witteman*,2
* Department of Epidemiology & Biostatistics, Erasmus Medical Center Rotterdam, Rotterdam, The Netherlands;; † Division of Human Nutrition, Wageningen University, Wageningen, The Netherlands;; ** Department of Biochemistry, Cardiovascular Research Institute Maastricht, University of Maastricht, Maastricht, The Netherlands; and; ‡ Julius Center for Health Sciences and Primary Care, University Medical Center Utrecht, Utrecht, The Netherlands                                                             Books: 

2To whom correspondence should be addressed. E-mail: j.witteman@erasmusmc.nl.

This study can be accessed at: http://jn.nutrition.org/content/134/11/3100.abstract

The findings of the study showed that an adequate intake of menaquinone (vitamin K2):

(a) lowered death from heart disease by 57%

(b) lowered the overall death rate by 26%

Vitamin K2 is found mainly in animal products, especially goose liver and goose meat, cheeses and egg yolks.

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Recipe of the day

Crispy Liver Hash Brown Patties

Ingredients:

■1 pound minced beef liver                                                                             Food Mall: Beef Liver

■1-2 raw potatoes, peeled

■1 raw carrot, peeled
■A fist-sized piece of celery root, peeled
■1 onion
■1 tablespoon fresh marjoram or 1 teaspoon dried
■A pinch of black pepper and salt
■1-2 tablespoons melted butter or olive oil

Instructions:
Grate the vegetables and mince the onion. Mix these with the minced liver. Add spices and melted butter.

Heat butter or oil in a pan and drop small portions of the liver mixture into the pan to form patties. Fry the patties several minutes on each side until nicely browned.