In this edition of Bookmarks, the latest news on foods we all need to eat more of, plus how different methods of cutting garlic affect its intensity.
Beans, beans, the magical fruit: how healthy are they really?
The TL;DR of this article: yes, you need to eat beans for myriad reasons, including nutrition and the fact that they are a far more environmentally friendly protein than that sourced from animals.
“They grow worldwide and are good for the planet, enriching the soil they sprout from with nitrogen while emitting fewer greenhouse gases and requiring significantly less land and water per gram of protein than any animal source. Thanks to enormous diversity, more than 400 varieties are used in culinary contexts, some of which are gorgeous to boot…Yet fewer than 20% of Americans eat the daily half cup of beans recommended by health authorities, and in the UK more than 40% of the population eat no beans at all. Crucially, they are healthy – with a capital ‘H’. What makes them so? And should we make room for more beans in our diet?” (The Guardian)
The nut secret: 14 easy, delicious ways to eat more of these life-changing superfoods
What was said about beans in the previous article applies equally to nuts: they are nutrient-rich, extremely healthy, and people do not typically eat enough of them.
“‘Nuts are little nutritional powerhouses…They are extremely nutrient-dense, packed with healthy fats, protein and fibre that can help stabilise your blood sugar, energy and hunger levels. They are also packed with micronutrients and vitamins.’” (The Guardian)
Five foods surprisingly high in antioxidants
Pale white parsnips don’t exactly scream “nutrient-dense” but it turns out they pack an antioxidant punch that equals, or in some cases, exceeds their colourful cousin, the carrot. This article looks at a few other foods whose lack of colour belies their antioxidant level.
“… brightly coloured produce doesn’t have the monopoly on delivering a strong antioxidant punch. Many pale-coloured foods, unexpectantly, are also excellent sources.” (Globe & Mail, gifted link)
How much protein do you really need?
A comprehensive article covering how much protein we need – hint, it’s often more than the recommended daily allowance. Plus, the best traditional and vegetarian sources and how to distribute protein intake throughout the day.
“…the RDA represents the bare minimum and not necessarily the optimal amount—in other words, it’s the amount we need to live, but not necessarily to thrive. A protein intake of up to 1.2 g of protein per kg of body weight is optimal for the average non-athletic person (so, 60 to 90 g for our hypothetical woman).” (Chatelaine)
Four reasons to load up on autumn and winter veg
Winter vegetables are a great addition to meal plans. They offer plenty of vitamins and minerals, along with fibre which, as noted above, most people don’t get enough of. And while no food will boost immunity or prevent viral illness, the right mix of nutrients “can help the immune system function properly.”
“The colder months bring with them a bounty of vegetables (okay sure, technically pumpkins and squash are fruit) that not only look great on our plates with their rich, warming colours, but carry health benefits, too. Here’s why autumn and winter veg is worth working into your meals.” (BBC Food)
How you cut garlic matters — here’s when to crush, slice, or mince It
I always follow a recipe regarding how to prepare garlic for a dish, but I’ve never really looked into the reasons one might slice instead of mincing. This is a handy guide explaining why the type of cut matters and when to use each.
“‘The intensity of garlic flavor is related to how much you break down its cell walls and release a compound called allicin,’ explains Andrew Black, chief culinary officer of Counter Service in New York City. ‘The more you smash it, the more pungent the flavor.’” (Food & Wine)
Photo of walnuts by Mustafa akın on Unsplash.