Southwestern - The Vegetarian Resource Group

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NUTRITION HOTLINESUZANNE HAVALA HOBBSDrPH, MS, RDThis issue’s NutritionHotline explores thebenefits that comefrom consumingflaxseeds and someways to includethem in your diet.QUESTION: “We hear so much aboutthe nutritional value of flaxseeds.Should I go out of my way to tryto add them to my diet?”ANSWER: Shiny little brown flaxseeds—they’renot much biggerthan sesame seeds—are beingtouted as nature’s own nutritionalsupplements.They’re rich in alpha-linolenicacid, an essential fatty acid thatconverts into omega-3 fatty acids.Some studies suggest that increasingour intakes of other omega-3fatty acids may have health benefits,including reducing the riskof coronary artery disease.The evidence is far from conclusive,but food companies areusing flaxseeds’ omega-3 healthpowerpotential to sell flax-fortifiedcereals, breads, and otherproducts. Whole and groundflaxseeds and flaxseed oil capsulesare also widely available.It’s far too early to know ifflaxseeds can live up to the hype.However, we do know that wholeflaxseeds are also a good sourceof dietary fiber, manganese, folate,and other vitamins and minerals.So, what’s the right role forflaxseeds in your daily routine?If you treat them like any otherwhole food, they can be a healthfuladdition to your diet.You can add whole flaxseedsto hot or cold breakfast cereals, forexample. Still, most people preferto grind the flaxseeds before addingthem to other foods. Ground flaxseedsare easier to digest and forthe body to absorb.Grind flaxseeds using a coffeemill or mini food processor. If youbuy milled flaxseeds, keep them inthe refrigerator or freezer. That willslow the oxidation of the oil in theseeds and keep them fresh longer.There are a number of ways toinclude ground flaxseeds in yourdiet. For example:• Stir them into soy yogurt,hummus, soup, and cookedcereals. Like wheat germ, whichis similar in texture, groundflaxseeds add a nutty flavor.• Mix them into crumbly foods.Add a few teaspoons of groundflaxseeds to the oatmeal toppingon apple crisp, or sprinklesome into granola.• Bake them into breads,muffins, cookies, pancakes,and waffles.• One Tablespoon of groundflaxseeds mixed briskly withthree Tablespoons of watercan substitute for one wholeegg in muffins, cookies, pancakes,and quick breads.• Use one cup of ground flaxseedsin place of 1 /3 cup of oilor shortening.But don’t give flaxseed all of yourattention. Other seeds and nutsdeserve a place in your pantry (orrefrigerator), too. Sunflower andpumpkin seeds, walnuts, almonds,and others add variety, flavor, andnutrients to a varied diet.The best nutritional supplementdoesn’t come in a bottle ora seed. It comes from the collectivenutritional power of nutrientspackaged naturally in a range ofwhole, minimally processed fruits,vegetables, grains, legumes, seeds,and nuts.2 Issue Two 2009 VEGETARIAN JOURNAL
MANAGING EDITOR: Debra WassermanSENIOR EDITOR: Keryl CryerEDITORS: Carole Hamlin,Jane Michalek, Charles StahlerNUTRITION EDITORS: Reed Mangels, PhD, RD,Suzanne Havala Hobbs, DrPH, MS, RDNUTRITIONAL ANALYSES: Suzanne HengenCOVER PHOTO AND STYLING:Linda Long, Gerry RooneyART CONTRIBUTOR: Vonnie CristVRG VOLUNTEER COORDINATORAND CATALOG MANAGER: Jeannie McStayWEB DEVELOPMENT/RESEARCH: John CunninghamRESEARCH DIRECTOR: Jeanne YacoubouDEVELOPMENT: Sid BravmannRESTAURANT GUIDE/MEMBERSHIP: Sonja HelmanVRG ADVISORS: Arnold Alper, MD;Nancy Berkoff, EdD, RD; Catherine Conway, MS, RD;Jim Dunn; Suzanne Havala Hobbs, DrPH, MS, RD;Enette Larson-Meyer, PhD, RD; Reed Mangels, PhD, RD;Jerome Marcus, MD; Virginia Messina, MPH, RD;Brad Scott, MBA; Wayne Smeltz, PhDCOPYRIGHT 2009 BY THE VEGETARIANRESOURCE GROUP, INCORPORATEDPRINTED IN THE UNITED STATES OF AMERICA.The Vegetarian Journal (ISSN 0885-7636) ispublished quarterly. The contents of VegetarianJournal and our other publications, including webinformation, are not intended to provide personalmedical advice. Medical advice should be obtainedfrom a qualified health professional. We oftendepend on company statements for productand ingredient information. It is impossible to be100% sure about a statement, info can change,people have different views, and mistakes can bemade. Please use your own best judgement aboutwhether a product is suitable for you. To be sure,do further research or confirmation on your own.SUBMISSIONS: We do not accept unsolicitedmanuscripts. Please send a query letter first.ADVERTISING: Vegetarian Journal does notaccept paid advertising. We do reviewvegetarian products.E-MAIL: Contact The VRG via e-mail at vrg@vrg.org.The VRG’s website is .CHANGE OF ADDRESS: Please send changeof address to P.O. Box 1463, Baltimore, MD21203. You may also e-mail a changeof address to vrg@vrg.org.FOR INFORMATION, CALL (410) 366-VEGE.Also, if you do not want your name tradedto other organizations, please let us know.FEATURES6 · Raw Southwestern CuisineAs the weather warms, Nanette Blanchard suggests dishesthat get you away from that hot stove.8 · FAQs About Vitamin DReed Mangels, PhD, RD, provides a primer about this essential vitamin.12 · VRG Nutrition Interns DevelopProtein/Calorie Supplement for VegansMonica Cohen and Heather Fliehman are assigned to developa vegan Ensure-like drink as part of their work with VRG.14 · Super Savory PancakesDebra Daniels-Zeller serves up dinner-style flapjacks, oatcakes, and more.18 · Texture Alterations for Vegan DietsChef Nancy Berkoff, RD, EdD, assists institutions who cater to clientswho can’t chew and/or swallow in this Foodservice Update.Nutrition Hotline 2What are the nutritional benefits of consuming flaxseeds?Note from the Coordinators 4Letters to the Editors 5Vegan Cooking Tips 11Summer Squash, by Chef Nancy Berkoff, RD, EdD, CCENotes from The VRG Scientific Department 26Scientific Update 28Veggie Bits 30Book Reviews 31Catalog 33Vegetarian Action 35Vegetarian Nutrition Education Pioneer George Eisman, by Ed CoffinNew FDA Labeling Rules for Cochineal Extractand Carmine Coloring By Jeanne Yacoubou;Fish and the 'Pareve' DesignationDEPARTMENTSBack Coverwww.vrg.orgThe Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofitorganization that educates the public about vegetarianism and the interrelated issues of health,nutrition, ecology, ethics, and world hunger. To join VRG and receive Vegetarian Journal in theUSA, send $20 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.VEGETARIAN JOURNAL Issue Two 2009 3
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Southwestern - The Vegetarian Resource Group

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