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Completely happy Holidays to everybody! Could you’ve got pleasure and well-being this vacation season! Click here to find some of Julie’s fav recipes that you can add to your holiday festivities!
Are you stunned that we’ve got added sugars in a few of our recipes? There’s a widespread diet fantasy that goes round that “sugar feeds most cancers” which isn’t true! Check out why Julie suggests we stop saying that!
Welcome to Week 4 of the Eat the Rainbow Fruit and Veggie Problem!
REPORT LAST WEEK’S FRUIT & VEGGIE INTAKE HERE!
This week we’re going to debunk one other widespread produce fantasy – that natural and non-GMO fruit and veggies are more healthy than the options.
WHAT IS A GMO CROP?
- The time period GMO stands for “genetically modified organism” aka a sort of animal or plant that has had its DNA altered.
- Via selective breeding, farmers have been modifying crops for hundreds of years to withstand pests, make it simpler to manage weeds, improve diet, or survive altering climates. Many GMO crop varieties have led to elevated crop yield and reductions within the quantity of pesticides that must be used.
ARE GMO FOODS BAD FOR YOU? SHOULD YOU AVOID THEM?
- It is a widespread query, as these modified crops have gotten a nasty repute. Many have stated that they’ll trigger illness and adverse well being outcomes.
- Nonetheless, there’s at present no scientific proof that GMO crops are dangerous in your well being or trigger hurt to people in any method. In truth, greater than 275 independent science organizations from all over the world have concluded that meals grown from genetically engineered seeds pose no distinctive well being considerations.
- The US National Academy of Sciences has additionally concluded that GMO crops haven’t brought on will increase in most cancers weight problems, gastrointestinal diseases, kidney illness, autism, or allergic reactions.
- Due to this fact, there’s at present no scientific proof that may counsel it’s best to keep away from GMO meals.
Okay, now that we’ve got a bit background on GMO meals, what precisely does natural imply?
- Natural produce is grown by farmers who’ve paid for an natural label, and adhere to sure USDA guidelines akin to not utilizing sure pesticides and rising meals utilizing environmentally pleasant methods.
ARE ORGANIC FOODS HEALTHIER FOR YOU? DO THEY CONTAIN HIGHER LEVELS OF NUTRIENTS?
- As of right this moment, there haven’t been any direct research on people to point out that natural meals can forestall most cancers or different illnesses any extra successfully than conventionally grown meals.
- There’s additionally no consistent evidence that natural meals is any extra nutritious than conventionally grown meals.
Are there any advantages to purchasing natural?
- Sure, there are some advantages. These could embody decrease pesticide residues (though this isn’t assured, as natural pesticides will be as dangerous as typical pesticides) and decrease quantities of synthetic meals components.
- However none of those advantages need to do with the dietary content material of the produce.
THE BOTTOM LINE: AT THIS POINT, THE SCIENTIFIC EVIDENCE DOES NOT SHOW THAT NON-GMO OR ORGANIC PRODUCE ARE HEALTHIER FOR YOU THAN CONVENTIONALLY GROWN PRODUCE.
In case you choose to purchase non-GMO or natural produce, go for it. In case you’re not notably involved – don’t fear about it!
Any fruit and veggies are higher than no fruit and veggies! A very powerful factor is that you simply devour loads of fruit and veggies every single day.
The well being advantages of consuming fruit and veggies outweigh any unknown potential dangers from GMOs or pesticides from non-organic produce.
So subsequent time you’re on the grocery retailer, don’t agonize over what kind of produce to purchase. Get what’s inexpensive and accessible, and eat your fruits and veggies!
WEEKLY CHALLENGE:
Educate your self! Hearken to previous episodes of the Most cancers Dietitian podcast on GMOs and natural meals. Share one new factor you realized with us over on our group Fb web page!
PRODUCE HIGHLIGHT OF THE WEEK: KALE
Kale is a member of the cruciferous vegetable household, which is understood to have health promoting properties from glucosinolates (pure plant compounds). Kale can also be extraordinarily excessive in nutritional vitamins A, C, and Okay and likewise accommodates many B nutritional vitamins together with folate, manganese, calcium, copper, and iron.
HOW TO USE
Kale will be loved uncooked or cooked. Use it in salads, in wraps/sandwiches, add it to soups and stir fry, or add it to a smoothie! You may as well make kale chips for a nutritious snack! When uncooked, kale can typically be powerful and a bit bitter, so we suggest “massaging” your kale with a dressing, olive oil, or some lemon juice to make it softer. Try our salad recipe under for recommendations on how one can make your kale style scrumptious!
Sauteed Apple and Kale Salad
Grilled Apples
- 4 apples, thinly sliced with a knife or mandolin
- 1 Tbsp recent rosemary, coarsley chopped
- Kosher salt and pepper (to style)
- 2 tsp olive oil
Balsamic French dressing
- 2 cloves recent garlic
- Sprig of rosemary, de-stemmed
- 3/4 cup canola oil
- 1/4 cup balsamic vinegar
- Kosher salt and pepper (to style)
Salad
- 4–5 cups chopped kale
- 1/2 cup blue cheese crumbles
- 1 cup walnuts
Directions
- Combine apples, rosemary, olive oil, salt, and pepper in a bowl. Place on a griddle or saute pan (medium warmth) and cook dinner till the apples are tender and put aside.
- In the meantime, make the French dressing. Place garlic, rosemary, canola oil, balsamic vinegar, salt, and pepper in a blender. Mix for 1 minute till elements are mixed. Put aside.
- Place chopped kale in a big bowl and add grilled apples, blue cheese crumbles, and walnuts. Toss to mix.
- Costume salad with balsamic French dressing to your liking and serve.
– Julie
