Wellness Matters

nutrition matters Salmon: Super-Food in a Can Who says good food can���t come in a can? Try canned salmon. Although salmon is more commonly eaten fresh, canned salmon is a nutritional powerhouse and an incredibly versatile source of high-quality protein. Just one-quarter of a 7.5-ounce (213-gram) tin of salmon contains 11 g of protein and 5 g of quality fats, including 1.5 g of omega-3 fatty acids. This same portion also supplies 10% of the daily requirement for calcium and 4% of iron as well as 240 mg of sodium. Tip: To reduce the sodium content, choose sodium-reduced canned salmon, or rinse and drain regular canned salmon before using it. Instead of tuna, try a salmon salad sandwich; use light mayo or lemon-garlic vinaigrette, and add lots of minced celery, green onions, mushrooms and bell peppers. Salmon blends beautifully in a classic casserole with broccoli, macaroni and cheese sauce. Use salmon to make salmon fish cakes or a salmon loaf, or blend it into a seafood dip or a cheese ball for entertaining. Salmon is also the perfect protein topper for a fresh salad and makes for a nice change from chicken in a stir-fry with Asian greens. Photographs: iStock Unpasteurized Food Health Risks One of the greatest advances in food safety is pasteurization, where foods are heated to a set temperature for a period of time, and then rapidly cooled to dramatically reduce spoilage from microbial growth. In milk, pasteurization reduces harmful bacteria by at least 90%. One hot trend has been for markets to offer unpasteurized cheeses and juices for those consumers who believe pasteurization destroys helpful bacteria at the same time it kills harmful microbes. To the contrary, research has shown that calcium absorption remains intact through pasteurization, and vitamins A, D, riboflavin and niacin are not affected. Health Canada advises against drinking raw milk or eating foods made from raw milk due to the potential presence of salmonella, E. coli or listeria. The bacteria in raw milk can be especially dangerous and even life-threatening for people with compromised immunity, seniors, pregnant women and for children and teens. Current Canadian Food and Drug Regulations require that all milk for sale in Canada be pasteurized. Raw milk cheese is allowed for sale and considered safe because the cheese-making process helps remove many of the pathogens that may be found in raw milk. Although legal for sale, Health Canada advises that unpasteurized juice be accurately labelled as such and that consumers be aware of potential risks. C SPRING RECIPE Sweet Potatoes for Healthier Fries Traditional french fries are facing competition from a popular new side option ��� sweet potato fries. Although sweet potatoes and yams taste almost identical and are often confused, the two tubers stem from different plant families (sweet potatoes have yellowish ���esh, while yams have orangey skin and ���esh). The key difference between sweet potatoes and yams lies in their beta-carotene content ��� an important antioxidant for heart health. Sweet potatoes contain 769% of the daily intake value (%DV) of beta-carotene per cup (250 mL), while yams (like white potatoes) provide a paltry 3% DV. Sweet potatoes also have a lower glycemic index (how much a food raises blood sugar levels), fewer calories per serving and mild anti-in���ammatory properties. Note: Yams and white potatoes do rival sweet potatoes in nutrients like folate, vitamin C and potassium. Dietitians of Canada has a simple recipe for sweet potato fries ��� a nutritionally rich alternative to traditional or yam fries. Wash and peel a sweet potato thoroughly and cut it into bite-sized wedges. Toss the wedges with vegetable oil, paprika, garlic powder and black pepper, and then place them on a baking sheet. Bake them at 375��F (190��C), turning once, for 25 minutes or until golden brown. Enjoy! Calories per 125 g serving: 127; 16 g carbohydrates; 5 g protein; 2.3 g fat. My idea of heaven is a great big baked potato and someone to share it with. Oprah Winfrey (1954- ) Talk show host, actress and philanthropist 2 WM Spring 2013

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