Healthy options for the grill
Fire up the grill this summer with foods that are colorful and full of nutrition! Nancy Branyas, MD St Vincent, and Vernon Petri, author of Tuscany al Verano, The Culinary Journey, share some grilling recipes that are packed full of taste and are easy to make!Vegetables cut and marinated – Sugar Snap Peas, Summer Squash and Red Peppers
Ingredients:
Yellow Melon — Vit A, Vit K, Vit C, and Carotenoids
Asparagus – Folate, Niacin, Thiamine and Vit K, Iron, Manganese, Chromium
Sugar Snap Peas – Legume – Vit A, Vit B, Vit C, K
Red Peppers -Vit C, Vit A, Vit E, Folate
Summer Squash – Vit A, Vit B, Vit C, K
Peaches – Vit C, K
Fresh Salmon – One of best sources of Omega 3 Fatty Acids, Antioxidant, and Vit D
Vanilla Ice Cream – Optional
Olive Oil – Mono-unsaturated fat. Big component of recommended Mediterranean Diet
Seasonings:
Balsamic Vinegar
Soy Sauce
Salt and Pepper, Paprika
Italian Seasonings – Fresh Thyme and ParsleyOmega 3 Fatty Acids:
Essential fatty acids are required by the body, and cannot be synthesized. They are actively involved in modulating inflammation, brain function, and can reduce sudden cardiac death, and more controversially, may prevent some cancers. They also lower Triglyceride levels.
The American Heart Association has set up dietary recommendations for EPA and DHA due to their cardiovascular benefits: Individuals with no history of coronary heart disease or myocardial infarction should consume oily fish or fish oils two times per week; those having been diagnosed with coronary heart disease after infarction should consume 1 g EPA and DHA per day from oily fish or supplements; those wishing to lower blood triglycerides should consume 2-4 g of EPA and DHA per day in the form of supplements.
There are three types of Omega 3 Fatty Acids
• EPA – Eicosapentanoic Acid (20 Carbon) found in Fatty Fish, Fish Oil.
• DHA – Docosahexanoic Acid (22 Carbon) found in Fatty Fish, Fish Oil, Algae.
The main role of DHA is to serve as a structural component in cell membranes, particularly in nerve cells in the brain and eyes. It constitutes about 40% of polyunsaturated fats in the brain
• ALA – Alpha-linoleic Acid (18 Carbon) found in Flax Seed, Chia Seeds, and Walnuts.
The body can only process 5% of these Fatty Acids and so not as effective as EPA/DHA.
To learn more about Vernon and his cookbook, Tuscany al Verano, The Culinary Journey, visit www.italian-foods.com/.
SEGMENT IS SPONSORED BY ST. VINCENT