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June 11, 2011
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Weekly Newsletter and Healthy Food Tip and Recipe.
Weekly Newsletter and Healthy Food Tip and Recipe.
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Enhance the flavor of chicken with this special honey-mustard sauce and serve with spinach for a great tasting addition to your Healthiest Way of Eating. This nutrient-rich meal will provide you with an excellent source of over 10 health-promoting nutrients. Enjoy!
Quick Broiled Chicken Breast with Honey-Mustard Sauce
Prep and Cook Time: 30 minutes
Ingredients:
Printer Friendly Version of Quick Broiled Chicken Breast with Honey-Mustard Sauce
In-Depth Nutritional Profile for Quick Broiled Chicken Breast with Honey-Mustard Sauce
Healthy Food Tip
With infants, the issue is a little different, because, on a worldwide basis, the average age of weaning is between 3-4 years of age. In other words, in the majority of cultures worldwide, infants breastfeed rather than consume food directly.
Most of the studies I've seen about vegetarian children involve kids who are older, either in pre-school, elementary school, or higher grade levels. At this broad population level, the direct answer to your question is that it's not only fine to raise children as vegetarians, but this dietary practice is more likely to result in their having lower risk of chronic disease throughout their lifetime.
At an individual level, however, I believe that this decision is not quite so simple. From the very start, children will be fully unique individuals, with their own likes, dislikes, and taste preferences. They may also have unique nutrient needs that will require certain approaches to their diet. You might find that they do best and thrive on particular kinds of foods, and these foods may or may not include meats. In some cultures, there is a long-standing emphasis on a person's "constitution" (for example, the Ayurvedic tradition in India), and dietary goals always include recognition of a child's unique constitution. As children grow up, so many other social factors will begin to play a role in their eating. They may want to eat like one parent eats, or like the other eats, or like their best friends eat, and these broader aspects of eating are also important in allowing them to enjoy and appreciate food.
On the World's Healthiest Foods website (www.whfoods.org) we feature a detailed profile of vegetarian eating in the "Health-Promoting Diets" section of our website. In our "Healthy Eating for the Entire Family" section, we review dietary issues related to newborns, infants, and kids. You may want to look over each of these sections for more information about kids and vegetarian eating.
While I cannot claim that a vegetarian diet would be the best approach for a specific child because of the reasons described above, I can tell you that research studies show whole populations of vegetarian children growing up to be healthier adults than their non-vegetarian counterparts. Many children can have their full nutrient needs not only met through a vegetarian diet, but better met in this way. However, I would also want to point out that the quality of a child's food-plant or animal-is just as important, or most likely more important, than the plant versus animal source. It's possible to eat a very low-quality, highly processed, excessively high-fat, high-sugar, and low-nutrient vegetarian diet. That's one of the reasons that I am such a strong advocate for whole, natural, minimally processed, organically grown foods!
For more information on this topic, please see:
If you have any questions about today's Healthy Food Tip Ask George Your Question
How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it. I have been using your book copy of The World's Healthiest Foods for several years (and i LOVE it!). - Laura
If you don't know what to serve for dinner tonight ...
Enhance the flavor of chicken with this special honey-mustard sauce and serve with spinach for a great tasting addition to your Healthiest Way of Eating. This nutrient-rich meal will provide you with an excellent source of over 10 health-promoting nutrients. Enjoy!
Prep and Cook Time: 30 minutes
Ingredients:
- 4 boneless chicken breasts with skin
- 2+1 TBS fresh lemon juice
- 1-1/2 cups chicken broth
- 2-1/2 TBS honey
- 2 TBS Dijon mustard
- 1/2 cup sliced dried apricots
- 2 TBS coarsely chopped walnuts
- 1 TBS chopped parsley
- salt and pepper to taste
Quick Broiled Chicken
- Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
- While the pan is heating, rinse and pat the chicken dry and season with 2 TBS lemon juice, salt, and pepper.
- Leaving the skin on, place the breast skin side up on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Begin preparing the sauce while the chicken is cooking.
- The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees F (74 degrees C). Remove the skin before serving; it is left on to keep it moist while broiling.
Honey-Mustard Sauce
- For honey-mustard sauce, combine broth, 1TBS lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.
- Add apricots and cook on high for another 5 minutes. When sauce is done, add chopped walnuts, parsley, salt and pepper. Serve over cooked spinach or other cooked greens.
Printer Friendly Version of Quick Broiled Chicken Breast with Honey-Mustard Sauce
In-Depth Nutritional Profile for Quick Broiled Chicken Breast with Honey-Mustard Sauce
Healthy Food Tip
Do you think that infants and children need meat in their diet or is it okay to raise them as vegetarians?
When it comes to various cultures throughout the world and different populations of people, the scientific research is very clear about the practice of vegetarian eating. At the population level, vegetarian eating is healthier than non-vegetarian eating for both children and adults. Virtually every chronic health problem has a lower incidence in vegetarian populations, and overall nutrient intake is of higher quality in vegetarian populations as well. With infants, the issue is a little different, because, on a worldwide basis, the average age of weaning is between 3-4 years of age. In other words, in the majority of cultures worldwide, infants breastfeed rather than consume food directly.
Most of the studies I've seen about vegetarian children involve kids who are older, either in pre-school, elementary school, or higher grade levels. At this broad population level, the direct answer to your question is that it's not only fine to raise children as vegetarians, but this dietary practice is more likely to result in their having lower risk of chronic disease throughout their lifetime.
At an individual level, however, I believe that this decision is not quite so simple. From the very start, children will be fully unique individuals, with their own likes, dislikes, and taste preferences. They may also have unique nutrient needs that will require certain approaches to their diet. You might find that they do best and thrive on particular kinds of foods, and these foods may or may not include meats. In some cultures, there is a long-standing emphasis on a person's "constitution" (for example, the Ayurvedic tradition in India), and dietary goals always include recognition of a child's unique constitution. As children grow up, so many other social factors will begin to play a role in their eating. They may want to eat like one parent eats, or like the other eats, or like their best friends eat, and these broader aspects of eating are also important in allowing them to enjoy and appreciate food.
On the World's Healthiest Foods website (www.whfoods.org) we feature a detailed profile of vegetarian eating in the "Health-Promoting Diets" section of our website. In our "Healthy Eating for the Entire Family" section, we review dietary issues related to newborns, infants, and kids. You may want to look over each of these sections for more information about kids and vegetarian eating.
While I cannot claim that a vegetarian diet would be the best approach for a specific child because of the reasons described above, I can tell you that research studies show whole populations of vegetarian children growing up to be healthier adults than their non-vegetarian counterparts. Many children can have their full nutrient needs not only met through a vegetarian diet, but better met in this way. However, I would also want to point out that the quality of a child's food-plant or animal-is just as important, or most likely more important, than the plant versus animal source. It's possible to eat a very low-quality, highly processed, excessively high-fat, high-sugar, and low-nutrient vegetarian diet. That's one of the reasons that I am such a strong advocate for whole, natural, minimally processed, organically grown foods!
For more information on this topic, please see:
If you have any questions about today's Healthy Food Tip Ask George Your Question
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Why do you include lean meat and poultry in the World's Healthiest Foods? How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it. I have been using your book copy of The World's Healthiest Foods for several years (and i LOVE it!). - Laura Copyright © 2011 The George Mateljan Foundation, All Rights Reserved
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