FitSugar

Healthy Recipe: Poached Halibut with Fennel and Cauliflower

FitSugar — Sat, 05 Jul 2008 03:30:00 -0700

My first foray into poaching fish (Salmon with Yogurt Curry Sauce) was such a success I decided to branch out.

This poached halibut recipe is mild, lovely and features fennel, which is one of my favorite flavors. Halibut is a great fish to add to your diet. It is high in omega-3 fatty acids. However, since it is a large fish, its mercury levels can be high. It is recommended that pregnant women and nursing mothers limit their halibut consumption to once a month.

To see the recipe, just read more.

Poached Halibut with Fennel & Cauliflower
The World's Healthiest Foods

I am loving poached fish and this new recipe is wonderfully mild and cooling on a hot Summer's day.

Ingredients

One pound halibut steak cut into 8 to 12 pieces
1 tbs fresh lemon juice
1 cup chicken or vegetable broth
2 tbs dry white wine
1 medium sized onion cut in half and sliced medium thick
3 large carrot, sliced on diagonal
1 large head of cauliflower, cut into bite sized pieces
1 medium sized fennel bulb sliced medium thick
5 medium cloves garlic pressed or minced
salt and black pepper and lemon juice to taste
chopped fennel green tops for garnish

Directions

Slice onion and chop garlic and let sit for 5-10 minutes to bring out their hidden health-promoting properties.
Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
Heat 2 tbs white wine in a large stainless steel skillet. Wet sauté onion in broth over medium heat for 5 minutes stirring frequently.
Add broth and carrots to pan. Simmer on medium heat for about 10 minutes covered.
Add cauliflower. Simmer on medium heat for 2 minutes.
Add fennel and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper.
Serve halibut with vegetables and broth on rice or whole wheat cous-cous. Sprinkle with chopped fennel greens and a squeeze of lemon.

Serves 4
One serving, not including rice or couscous is about 250 calories.

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Try it! I think you will like it. This recipe is easy to make and not fishy at all. Even my girls liked it. Fish! My daughters ate fish!

Healthy Eating Tip: Eat Two Different Fish a Week

FitSugar — Wed, 07 Oct 2009 09:00:10 -0700

Many people are worried about high mercury counts in fish, so they're swearing off seafood. The thing is, many types of fish are low in saturated fat, are an excellent source of lean protein, and are high in essential heart-healthy omega-3 fatty acids. I'm not saying that mercury is something to overlook, since this toxin can cause brain damage, and possibly cancer, but it doesn't mean you need to give up fish entirely.

It's safe to eat fish twice a week (up to 12 ounces), but you should choose two different types of fish to get a variety of nutrients. Good sources of low-mercury fish are shrimp, oysters, scallops, canned light tuna, salmon, pollock, flounder, sole, halibut, and catfish. Young children, women trying to get pregnant, those already pregnant, and nursing moms are considered "high risk," since too much mercury can affect developing brains. So for those people, the EPA recommends limiting intake of seafood that's high in mercury such as swordfish, golden bass, golden snapper, and shark.

Trying to meet your fish "quota" doesn't need to be boring. Try poached salmon with curried yogurt sauce or halibut stir-fry for dinner tonight.

Fights the Blues With Fish

FitSugar — Tue, 09 Jun 2009 11:00:00 -0700

When thinking of food as medicine, we have gotten a little reductive. By trying to find the one active ingredient that makes a food healthy, we have forgotten about the food itself. Omega-3 fatty acids found in fish have been found to fight inflammation and reduce depression. But popping a fish oil supplement, rather than eating the fish, means you are missing out on the minerals and lean protein fish provide.

Here's another reason to add one to two servings of fish to your weekly menu. In an international breakdown of nutrition and mental health by country, researchers found that as fish consumption went up, depression rates went down. In countries where people eat the most fish - Japan, Thailand, and Hong Kong - the rates of depression were low. Conversely, countries with low fish consumption had higher rates of depression, including the US, New Zealand, and parts of Europe.The secret ingredient is the omega-3s. Rather than taking a supplement, try eating the fish for all the nutrition this lean protein can provide.

Not sure where to start when it comes to cooking with fish? For some tasty, healthy recipes featuring fish and shellfish with high amounts of omega-3s, read more.

Diet and disease

admin — Thu, 04 Sep 2008 18:51:41 -0700

Illustrations

Osteoporosis

Cholesterol producers

Phytochemicals

Selenium - antioxidant

Diet and disease prevention

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

There are nutritional and dietary elements that have proven relationships to certain diseases or conditions. For additional information on FDA-approved health claims, refer to nutrition labeling.

Information

This article addresses the following:

Calcium and osteoporosis
Fiber and cancer
Fruits, vegetables, and cancer
Fiber and coronary heart disease
Fat and cancer
Saturated fat, cholesterol, and coronary heart disease
Sodium and hypertension
Alcohol
Nitrates and cancer

1. CALCIUM AND OSTEOPOROSIS:

Calcium is one of the most important minerals for human life. The body uses it to form and maintain healthy bones and teeth. Calcium also plays a vital role in nerve conduction, muscle contraction, and blood clotting.

Osteoporosis is a disease in which the calcium content of bones is very low. In this disease, calcium and phosphorus, which are normally present in the bones, become reabsorbed back into the body. This process results in brittle, fragile bones that are easily broken.

Getting enough calcium in the diet throughout childhood and puberty is one key to preventing osteoporosis. A person who does not get enough calcium growing up will not have sturdy bones. An older person who consumes a low-calcium diet is also at great risk for osteoporosis.

The recommended dietary allowances (RDA) for calcium are based on age, gender, and hormonal factors. Many foods, such as some vegetables, contain calcium. However, milk and dairy products are some of the best food sources. Calcium may also be obtained by taking supplements.

2. FIBER AND CANCER:

Dietary fiber is found in plant foods, where it occurs in two forms: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This process slows digestion and the rate of nutrient absorption from the stomach and intestine.

Soluble fiber is found in oat bran, barley, nuts, seeds, dried beans and legumes, lentils, peas, and some fruits and vegetables. Insoluble fiber also adds bulk (fiber) to the stool. It is found in wheat bran, vegetables, and whole grains.

A diet high in fiber is thought to reduce the risk of cancers of the rectum and colon.

3. FRUITS, VEGETABLES, AND CANCER:

Eating more fruits and vegetables helps provide a good supply of fiber, vitamin A, vitamin C, beta carotene and other carotenoids, and valuable substances called phytochemicals. Studies have shown that a diet high in these nutrients and fiber can reduce the risk of developing cancers of the stomach, colon rectum, esophagus, larynx, and lung.

Vitamin C and beta carotene, which forms vitamin A, are antioxidants. As such, they protect body cells from oxidation, a process that can lead to cell damage and may play a role in cancer.

In addition to nutrients that are needed for normal metabolism, plant foods also contain phytochemicals, plant chemicals that may affect human health. There are hundreds of phytochemicals, and their exact role in promoting health is still uncertain. However, a growing body of evidence indicates that phytochemicals may help protect against cancer.

To get these benefits, eat more fruits and vegetables that contain vitamins A and C and beta carotene. These include dark-green leafy vegetables such as spinach, kale, collards, and turnip greens. Citrus fruits, such as oranges, grapefruit, and tangerines are also high in antioxidants. Other red, yellow, and orange fruits and vegetables, or their juices are also healthful choices. Note: Juicing removes the fiber.

4. FIBER AND CORONARY HEART DISEASE:

Some fiber, especially soluble fiber, binds to lipids such as cholesterol. The fiber then carries the lipids out of the body through the stool. This lowers the concentration of lipids in the blood and may reduce the risk of coronary heart disease.

5. FAT AND CANCER:

A diet high in fat has been shown to increase the risk of cancers of the breast, colon, and prostate. A high-fat diet does not necessarily cause cancer. Rather, it may promote the development of cancer in people who are exposed to cancer-causing agents.

A diet high in fat may promote cancer by causing the body to secrete more of certain hormones that create a favorable environment for certain types of cancer. Breast cancer is one of these hormone-influenced cancers. High-fat diets also may change the characteristics of the cells to make them more vulnerable to cancer-causing agents.

To reduce fat in the diet, choose lean cuts of beef, lamb, and pork as well as skinless poultry and fish. Baking, broiling, poaching, and steaming are recommended cooking methods. Choose skim or low-fat milk and dairy products, as well as low-fat salad dressings.

6. SATURATED FAT, CHOLESTEROL, AND CORONARY HEART DISEASE:

Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes cholesterol, a soft, waxy substance, to build up in the arteries. Eventually, the arteries harden and narrow. The result is an increased pressure in the arteries as well as strain on the heart to maintain adequate blood flow throughout the body.

Because of its high calorie content, too much dietary fat also increases the risk of heart disease in that it increases the likelihood that a person will become obese. Obesity is another risk factor for heart disease.

7. SODIUM AND HYPERTENSION:

Sodium is a mineral that helps the body regulate blood pressure. Sodium is also commonly known as salt. It also plays a role in the proper functioning of cell membranes, muscles, and nerves. Sodium concentration in the body is mainly controlled by the kidneys, adrenal glands, and the pituitary gland in the brain.

The balance between dietary intake and kidney excretion through urine determines the amount of sodium in the body. Only a small amount of sodium is lost through the stool or sweat. The amount of sodium in urine is controlled by the steroid hormone aldosterone. Water and sodium are also related. Retention of more sodium is followed by retention of more fluid, and vice versa.

Sodium-sensitive individuals may experience high blood pressure from too much sodium in the diet. The American Heart Association has developed specific guidelines for sodium intake. Dietary changes may be helpful. Sodium intake may have little effect in persons without high blood pressure, but it may have a profound effect in sodium-sensitive individuals. Blood pressure is often controlled by diuretics that cause sodium excretion in the urine.

8. ALCOHOL:

Alcohol use increases the risk of liver cancer. When combined with smoking, alcohol intake also increases the risk of cancers of the mouth, throat, larynx, and esophagus. In addition, alcohol intake is associated with an increased risk of breast cancer in women.

Alcohol is processed by the liver into energy for the body. Continued and excessive use of alcohol can damage the liver in various ways, including the development of a fatty liver. A fatty liver can lead to cirrhosis of the liver.

Alcohol can damage the lining of the small intestine and stomach, where most nutrients are digested. As a result, alcohol can impair the absorption of essential nutrients. Alcohol also increases the body's need for some nutrients, and interferes with the absorption and storage of other nutrients.

Continued and excessive use of alcohol can result in an increase in blood pressure. Chronic heavy drinking also can cause damage to the heart muscle (cardiomyopathy). In addition, stroke is associated with both chronic heavy drinking and binge drinking.

If you choose to drink alcohol, do so in moderation -- no more than 2 drinks per day for a man, 1 per day for a woman.

9. NITRATES AND CANCER:

Countries in which people eat a lot of salt-cured, smoked, and nitrite-cured foods have a high rate of cancer of the stomach and esophagus. Examples of such foods include bacon, ham, hot dogs, and salt-cured fish.

Eat salted, smoked, or cured foods only on occasion.

RESOURCES:

The American Cancer Society is an excellent source of information on cancer prevention. www.cancer.org
The American Dietetic Association provides sound dietary advice on a wide range of topics. www.eatright.org
The American Heart Association provides dietary guidelines aimed at reducing the risk of heart disease and certain contributors to heart disease, such as high cholesterol, high blood pressure, and obesity. www.americanheart.org
The National Cancer Institute's CancerNet is a government gateway to the latest, most accurate information on cancer prevention. www.cancer.gov
The National Heart, Lung, and Blood Institute provides trustworthy information on preventing heart disease and cardiovascular risk factors. www.www.nhlbi.nih.gov/
The National Osteoporosis Foundation is a good source of information on osteoporosis prevention. www.nof.org

Review Date: 8/8/2007

Reviewed By: Cynthia Dennison Haines, MD, family physician specializing in nutrition, fitness, and preventive health, St. John's Mercy Medical Center, St. Louis, MO, and Assistant Clinical Professor, St. Louis University's School of Medicine, Department of Community and Family Medicine.

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A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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