This is a terrific salad with vibrant colors and a great combination of flavors. It’s also quite versatile: it’s a great side dish to bring to a pot-luck or BBQ, a nutritious meal you can pack for tasty lunch, and stuff any leftovers into a pita for a nutritious sandwich. Exact measurements aren’t important, so feel free to add more or less of what’s listed.
Ingredients
2 cups cooked chickpeas (one 19-oz can chickpeas, drained)
1 15-oz can artichoke hearts (in water), drained and chopped
1 cup diced cucumber
1 cup diced red or green pepper
1/2 cup chopped red onion (or green onions)
1.5 cups cherry or grape tomatoes, halved
1/2 cup crumbled light feta cheese (or more, to taste)
1/2 cup fresh parsley (flat leaf/Italian works best), finely chopped
1/4 cup fresh mint leaves, finely chopped
Dressing
3 tbsp. fresh lemon juice
2 tbsp. extra-virgin olive oil
2 cloves garlic, chopped or pressed
1/8 tsp. salt
1/8 tsp. sugar
Freshly ground pepper
Directions
In a large bowl, combine the chickpeas, artichokes, onion, cucumber, pepper, tomatoes, feta cheese, parsley, and mint.
In a small bowl or measuring cup, combine dressing ingredients. Toss over chickpea salad.
This looks pretty served in a bowl lined with greens. Serve at room temperature or chilled.
Makes 8 Generous (1 cup+) Servings.
Nutrition Notes
You can’t go wrong with this salad. . . check out some of the nutrients in these all-star ingredients. . . .
Chickpeas are a great source of fiber, protein, and B-vitamins. They are also rich in important minerals, including iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.
Artichokes are a good source of vitamin C, potassium, folate, and fiber (1/2 cup contains 6 g fiber and only 25 calories). They also contain the flavonoid silymarin, an antioxidant being studied for cancer prevention potential.
Fresh parsley is a good source of vitamin C, and also provides beta-carotene and lutein (another carotenoid) and natural plant compounds (flavonoids and limonene) that may have disease-fighting properties.
Sweet peppers not only add colour, but plenty of nutrition. Red peppers are especially rich in Vitamin C, supplying twice as much Vitamin C as one medium orange.
Onions contain sulfur compounds that are thought to help cells detoxify potential carcinogens, and are a good source of the dietary flavenoid quercetin, which is associated with reduced chronic inflammation.
Tomatoes are rich in lycopene, beta-carotene, and Vitamin C, compounds with potential disease-fighting properties.
This week, read about difficulty in achieving sodium and potassium guidelines, beet juice improving intermittent exercise, cognitive function, and fast cadence cycling, benefits of pistachios, canned tuna concerns, fast food for exercise recovery, negative calorie food myth, illness after stage races, and more.
A study published this week questioned whether the current World Health Organization guidelines for sodium and potassium are realistic, considering how far off most nations are from the goals for these minerals. These guidelines recommend that we consume no more than 2000 mg of sodium daily (< 1 tsp. salt) and at least 3510 mg of potassium daily. According to the study, less than 1% of the population in the nations examined are meeting the combined goals.
Foods rich in potassium
Our diet’s ratio of sodium to potassium helps control blood pressure. Although there is considerable scientific debate about sodium guidelines (they may be too low), no one is arguing about the importance of potassium. In fact, the Dietary Guidelines for Americans recommends even higher amounts of potassium than the WHO (> 4,700 mg/day).
Eating more processed foods contributes to the high sodium and low potassium intakes observed. Food processing typically adds sodium and removes potassium.
Good sources of potassium include whole, unprocessed foods: fruits, vegetables, low fat dairy products, legumes, and fish. And if you’re interested in exact numbers, stay tuned to this website. I”ll be providing more information on good sources of potassium soon.
Nitrates and exercise performance
A couple of studies out this week looked at dietary nitrates (in the form of beet juice) and exercise performance.
Nitrates linked to improved sprint performance and cognitive function. One study looked at the effects of dietary nitrates on repeated sprint performance and cognitive function. Investigators mimicked a team sport scenario (repeated sprints) and found that beet juice improved repeated sprint performance and lessened the expected decrease in cognitive function and reaction time compared to beet juice with nitrates removed. (European Journal of Applied Physiology, April 2015)
Exercise physiologist and Sports Nutritionist Asker Jeukendrup provides a nice overview of the study on this terrific new website here, which he summarized in the graphic below.
Nitrates and pedal cadence.In another study, researchers found that dietary nitrates (beet juice) positively influenced performance metrics at high (115 bpm) but not low (35 bpm) pedal cadence in recreational cyclists. The study findings support recent observations that nitrate supplementation may be particularly effective at improving exercise responses in fast twitch (type II) muscle fibers. (Journal of Applied Physiology, April 2015).
For more updates on research on dietary nitrates, see this page.
Should I Eat Canned Tuna? Canned tuna is inexpensive, versatile, and nutritious (a 5-oz can has 28 g protein and is a good sources of omega-3 fats). But mercury is a concern with big fish like tuna, as it can eventually end up accumulating in the tuna-consumer’s body (canned tuna is the largest source of mercury in the US diet). Some experts believe you shouldn’t consume any tuna because of mercury concerns (especially pregnant women, nursing mothers and children). (Time)
Limiting consumption of canned tuna is a good idea. Consider other low-contaminant canned fish like wild salmon or sardines, and opt for light tuna (usually Skipjack, Bluefin, Yellowfin, or Ahi) which contains one third the mercury found in canned white tuna (albacore). You’ll find more information about mercury in tuna here.
The Finnish Town That Went on a Diet. A terrific example of how an environment that makes the healthy choice the easy choice can transform health. (The Atlantic)
These findings aren’t surprising, as carbohydrates and protein are key to recovery – in a pinch, and in appropriate quantities, they could be better than nothing. A good take-away is that real food can be as good for recovery as commercial sports supplements. But you can do better than fast foods! Most fast foods lack the important vitamins, minerals, fiber, and protective compounds important for good health, and contain many ingredients linked to poor health and chronic diseases. Also, healthier foods might help other aspects of recovery not examined in this study, like inflammation and muscle damage (see Montmorency cherry study below). You’ll find some ideas for good foods to eat for recovery here.
Montmorency cherries help exercise recovery. A growing body of research suggests that tart cherries can help recovery from exercise. Scientists think that the phytochemicals (particularly anthocyanins) in Montmorency cherries have anti-inflammatory and antioxidant properties that accelerate recovery. In this new study, cyclists who consumed Montmorency tart cherry concentrate for 8 days had quicker recovery and less exercise-induced inflammation after a cycling time trial compared to cyclists who had a placebo supplement. (Appl Physiol Nutr Metab. 2015)
Food Babe and Science Illiteracy. . . Lots of reporting on the Food Babe this week! Science Babe wrote an article that got lots of attention on Gawker. Keith Bloor at Discover responds to the article with this thoughtful piece, examining the best way to react to popular pseudoscience messengers who exploit fear, health writer Julia Beluz wrote about why the Food Babe enrages scientists, and Dr. Jennifer Raff covers the Food Babe on her blog Violent Metaphors in her mission to improve science literacy.
Why Scientists Need to Give Up on the Passive Voice As an experienced editor of scientific grants and publications, I agree that changing passive sentences to active ones can improve the writing dramatically. (Slate) Looking to improve your science writing? Consider this great MOOC, by Kristin Sainani of Stanford University.
How an xc ski stage race (Tour de Ski) influences subsequent illness and performance. This study finds plenty of illness in athletes after this grueling event, and looks at influences on subsequent performance. Researchers found that male skiers were more prone to illness and decreased race performance than female athletes (seems Tour de Ski participation may have benefited subsequent performance of female athletes). (Scand J Med Sci Sports. 2015 Mar 27).
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Photo Credits:
Montmorency cherries (3648681426)” by Martha Dol. CC BY 2.0 via Wikimedia Commons
Therese Yohaug by Iso76 (Own work) CC BY-SA 3.0, via Wikimedia Commons
This week, read about two behaviors that blunt the influence of fatty meals on vascular health, research that challenges ice for treating muscle injuries, air pollution and exercise, how bike lanes & shared streets pay for themselves, new studies that question the benefits of fish oil supplements, Easter cooking ideas, and more.
Fatty Meals Impair Vascular Health
The health consequences of eating a fatty meal can be immediate. Foods high in fat, especially saturated fat, tend to impair blood vessel function temporarily (until the fat clears your blood). Researchers have used this phenomenon to find strategies that reduce this harmful response, because this vascular dysfunction might predispose people to coronary plaques and lesions that increase the risk of heart disease. Two studies published this week suggest two behaviors that can lessen the damage of a high-fat meal: exercise and eating peanuts. Much research has already shown that these behaviors can reduce the risk of heart disease. You’d be better off limiting meals with high levels of unhealthy fats in the first place, but these new studies provide insight into how these behaviors might be protective.
Short bouts of high-intensity exercise before a fatty meal best for vascular health. Earlier research found that exercise can protect blood vessels from the harmful effects of a high-fat meal. This study compared moderate intensity cycling (25 min) to high intensity cycling (8 x 1-min intervals) before consumption of a high-fat milkshake made with ice cream and double cream. Investigators found that the high intensity exercise improved blood vessel function more than moderate exercise. Researchers studied young adolescents, since this is the period that blood vessel health begins to deteriorate, often because of lifestyle habits. (American Journal of Physiology – Heart and Circulatory Physiology, March 2015).
Peanut consumption benefits vascular function. In this study, researchers investigated the influence of including peanuts in a high-fat meal. They compared blood vessel response in overweight males after consuming two different high fat shakes: a control shake and shake containing 3 oz. of peanuts (both shakes had the same amount of fat, carbohydrates, and protein). Researchers found that participants consuming the peanut-containing shake had normal blood vessel function, while those consuming the control shake had impaired blood vessel function, suggesting that peanuts were somehow protective. (Experimental Biology 2015). Peanuts have been in the news for their heart benefits lately: in a study published earlier this month, Harvard researchers found that peanut intake was linked to heart health.
“Shaky Science” Doubts Saturated Fat Linked to Heart Disease. Although headlines have touted “Butter is Back,” a thorough look at the research shows that limiting saturated fats is sill a good idea for health. Center for Science in the Public Interest interviews Martijn Katan, a world-renowned expert on diet and cardiovascular disease, who clarifies the research, fat recommendations, and talks about the dairy industry’s well-funded campaign to prove saturated fat doesn’t cause heart disease to improve the image of milk fat.
The colour of lettuce determines the speed of its antioxidant effect. Salad greens have many health benefits, and they are rich in antioxidants. A new study found that the colour of lettuce leaves determines the speed at which the antioxidant compounds act (green leaves have antioxidants that react more slowly, while red-leaf ones have a faster effect). Mixing different types of lettuce makes a great tasting and visually appealing salad – it might also influence antioxidant activity in our body. (Journal of Agricultural and Food Chemistry).
influences levels of circulating hormones implicated in cancer (insulin, insulin-like growth factors and estrogen)
increases risk for type 2 diabetes, associated with increased risk of some cancers
stimulates the body’s inflammatory response, implicated in cancer development and progression
Given that 7/10 Americans and 6/10 Canadians are overweight or obese, and the health consequences go beyond cancer, public health efforts to reduce obesity are critical. Losing weight is challenging, but best to ignore fad diets and follow evidence-based advice.
Should you drink smoothies? 3/5 experts say yes. The benefits are that smoothies are a good way to increase fruit intake (and you can also add veggies). The downside is that, depending on your recipe, you might consume too much sugar that’s absorbed at a quick rate, and too many calories (liquids are less satiating than solid foods). (Time) For athletes, a great time for smoothies is when you need the calories and sugar – after a hard workout.
Physical activity education is not the only lifestyle behavior lacking. As I’ve noted previously, most medical students receive very little, if any, nutrition education. In this article, a 2nd year medical student at Harvard Medical School reports on the his mere 9 hours of nutrition education, which is similar (or even better) to other schools. Given that physical activity and nutrition play a critical role in heart disease, diabetes, other chronic diseases, there is much room for improvement in the medical school curriculum.
Fish Oil Supplement Claims Not Supported by Research. Fish oil is a popular supplement, as early studies suggested benefits for cardiovascular health, and its use is endorsed by groups such as the American Heart Association. Newer and more rigorous studies are questioning the benefits of fish oil for cardiovascular health. (New York Times)
Should We Tax Unhealthy Foods? An argument for taxing less nutritious foods to subsidize the nourishing ones, as education and knowledge alone have done little to curb obesity. (Tufts Now)
Easter Weekend Cooking!
For those of you celebrating Easter weekend with some festive gatherings or egg hunts, here are some tips and recipe ideas . . .
Lemon Blueberry Cake. This lemony cake celebrates spring, so I”ll be making is this weekend. It’s one of my favourite cakes, featuring lemons and blueberries, a terrific combination. Although it is rich-tasting, it is much healthier than traditional lemon cakes.
Baked Mediterranean Frittata. This frittata makes a healthy breakfast or brunch. It’s a nutritious dish that looks and tastes great, and it is rich in vegetables and good quality protein.
This week, read about a superfit 80-y-old, exercise and cancer, Health Canada endorsing pseudoscience, skinny rice, the myth of high-protein diets, and more.
80-year-old Norwegian performing his strength training program. (from Fig 1., Case Reports in Medicine Volume 2015 (2015)).
Norwegian researchers describe the physiology of an 80-year-old man with a very high VO2 max (50 mL·kg−1·min−1), similar to most 35-year-olds. They attribute the man’s exceptional fitness to a lifelong history of physical activity, that included endurance training and regular strength training. Though case studies don’t have the power of research investigating many individuals to draw conclusions, research does support lifestyle choices as critical to maintaining vitality, health, and fitness (endurance exercise and strength training see key), and a large body of research shows that exercise keeps us young. (Case Reports in MedicineVolume 2015 (2015)).
How Exercise May Aid Cancer Treatment. A new study suggests that aerobic exercise during cancer treatment may make chemotherapy more efficient and slow the growth of breast tumors. Researchers conducted a series of experiments in mice predisposed to breast cancer: mice who ran on a treadmill were more responsive to chemotherapy and had smaller tumors than sedentary mice. The researchers believe that the increased blood flow to tissues during exercise is in part responsible for the benefits observed. (Gretchen Reynolds, New York Times, reporting on J Natl Cancer Inst., March 2015).
Scientists have discovered a simple way to cook rice that dramatically cuts the calories. The method causes chemical changes in the rice, that turn the “digestible” starch (quickly digested) into “resistant” starch, which is generally healthier and less caloric (it “resists” digestion, so it isn’t fully broken down or absorbed, acting a bit like soluble fiber). They cooked rice normally, but when the water was boiling added fat (coconut oil – 3% of the weight of the rice – although other fats would work). Once the rice is ready, it must cool in the refrigerator for 12 hours for the starch to change. (Washington Post, reporting on meeting of the 249th National Meeting of the American Chemical Society).
Although the authors infer that this could be a food-based solution to the obesity epidemic, I think it’s better to view the research as a fascinating chemical discovery. Better to focus on ways to get people to consume healthful foods in the right portions, or if you’re interested in resistant starch, consume more beans/legumes, starchy fruits and vegetables (e.g., sweet potatoes, bananas), and whole grains.
Health Canada is complicit in peddling pseudoscience. Health Canada’s approval of natural health products with no science to back up efficacy or health claims deceives consumers and puts people’s health at risk. As an example, CBC Marketplace developed a bogus homeopathic fever remedy, put in the paperwork, and the product was approved by Health Canada. Another product approved by Health Canada are “nosodes,” marketed as alternatives to vaccines, with no proven efficacy (National Post).
Check me out on CTV Morning Live. I appeared on CTV Morning Live this week discussing recovery for runners, in view of the Ottawa Race Weekend in May. I prepared yogurt berry parfaits and 3- ingredient granola (all that in 4 minutes!). I chose the berry parfaits because it’s a simple dish that is quick to make: and timing of food intake IS important for optimal recovery. The recipe features healthful carbs to replenish muscle glycogen (oats/granola and berries), protein to help muscle repair (Greek yogurt), and almonds for the healthful fats and other benefits. Read more about eating for optimal performance here.
Myth of High-Protein Diets. Stanford’s Dean Ornish‘s rebuttal against the “carbs are bad” trend. Ornish looks at the research behind whole-foods and plant-based diet to prevent disease. (New York Times).
are a great source of fiber, protein, and B-vitamins. They are also rich in important minerals, including iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.
Garlic contains many protective compounds that are being studied for their disease-fighting effects.
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