Category Archives: WFW

WhyFoodWorks is dedicated to people who want to understand what is happening to their food and their bodies when they eat. Each blog entry offers a question or concept about why a particular food or food component has an effect on your physiology. When you know better, you make better choices because you understand the value of food on a whole new level.

Because the understanding doesn’t stop at “why,” each entry will also include a recipe to show you how to integrate more of the right stuff into your diet – and hopefully get you excited to try some new things!

Freshly minted: what are the benefits of mint? (+choco mint smoothie)

Posted on May 17, 2013 by whyfoodworks

Last year, my mom gave me some mint from her herb garden. ”Take it! Plant it in a bucket, or it’ll take over everything!” she said, with a rueful look at the huge corner of mint that was slowly devouring the chives, basil, and making its way to her parsley. Sure enough, it grew heartily in front of my DC townhouse all last season – and then, to my surprise, came up again without any effort on my part this year! That’s my kind of plant.

Someday I hope to surround my home with plants that come up on their own every year, and flower at the perfect time, one after the other, like the fountain in front of the Bellagio. Gardening is nice, but I’m not tryna spend my whole life in the dirt, ya know?

Anyway, the mint. Aside from being hearty, mint is also delicious, and commonly used as a flavor element. It’s even got some nice (potential) health benefits. The Natural Standard Database is a fantastic tool for analysis of alternative therapies, including almost any herb, supplement, disease, and food component you can think of. Basically, they comb all databases of scientific literature to evaluate the strength of evidence for any possible combination of health effect and food. They give an extensive report for each, and grade the evidence A-F (see the legend on their homepage to learn what each letter means). Here’s the table for spearmint:

And for peppermint:

Peppermint and spearmint are related, but have different flavors due to their primary chemical components, menthol and carvone, respectively.

NSD goes on to generate an in-depth look at each condition, possible mechanisms, offers an evidence table of each study, and carefully cite 166 references. Unfortunately, the NSD isn’t free, but you can pay for an annual membership – hot tip, though, most academic institutions buy it for their students, so if you’re in or at a college, check into your library’s online resources. To get some FREE hot tips, follow NSD on Twitter or Facebook – it’s #FollowFriday, after all!

As you can see, there isn’t terribly strong evidence for spearmint to do much, though there’s a bit more for peppermint. Some indications are for topical use (headaches, breast tenderness – and hey, it’s in BenGay!), some for concentrated use in the form of essential oils (bad breath, IBS), some as teas brewed from the leaves (gastro discomfort), and some as just the aroma (cognitive effects, relaxation).

Since evidence is strongest for peppermint oil and IBS, here’s a short excerpt from NSD on that:

“The principal effect of peppermint oil relevant to the gastrointestinal tract is a dose-related antispasmodic effect on the smooth musculature due to a mechanism that may involve antagonism of calcium channels (222;283;284). Peppermint oil has been reported to improve rhythmic peristaltic contractions of the intestinal tract and relieve intestinal spasm (285) and may similarly be related to reduction of calcium influx (2;3). Peppermint oil relaxed animal (2) and human colon smooth muscle cells in vitro (2). Peppermint has also exhibited effects on the histaminic, 5-hydroxytriptaminic, and cholinergic systems of the gut (286;287). Intravenous peppermint oil released morphine-induced contraction of Oddi’s sphincter in guinea pigs (288). Peppermint’s use in esophageal spasms has been reviewed (289;290).”

Basically they’re saying it seems like the active components of peppermint oil act to alleviate gastrointestinal discomfort by reducing intestinal muscle spasms and improving regular muscle contractions by acting on the nerves that are interlaced into your digestive tract.

Beyond that, mint has a few vitamins and minerals to offer – here are the nutrition facts for just 2 Tbsp of fresh spearmint:

So basically, mint is pretty great. Throw a few leaves into your tea, garnish a dish, even just chew on a leaf to freshen your breath! Here’s my recipe for a recovery smoothie that will knock out some fruits and veggies while tasting more like a peppermint patty

Double Chocolate Mint Smoothie

Ingredients:

1 c milk
1 Tbsp cocoa
1/2 banana
1/2 c frozen spinach
1 tsp honey
1/2 tsp vanilla extract
2 Tbsp fresh mint leaves
2 tsp mini chocolate chips

Directions:
Blend in a blender, drink after a strenuous workout! Notice the 3-4:1 ratio of carbs to protein in the nutrient analysis below

Nutrition facts for smoothie:

What’s so great about beans? (+Jambalaya Hummus!)

Posted on May 14, 2013 by whyfoodworks

This is a guest post by Holly Larson, RD an Ohio dietitian and friend of WhyFoodWorks, in which she extolls the benefits of beans. (If I have anything to say about it, she will someday have a product line called Holly’s Hummus!)

Holly says:

I love beans. Why? Let me count the reasons: they’re loaded with fiber and protein, they’re inexpensive, they’re kind to the environment and can be fixed a million delicious ways. The majority of Americans are sadly deficient in their fiber, getting only about 12g a day while the recommendation stands at at least 25g – for a small woman! Getting a fiber boost will increase your satiety, prevent constipation and can lead to weight loss, and a half cup of beans has about 6g.

The least expensive way to buy beans is dried – your slow cooker can be your new best friend for food prep: toss some beans in there with double the amount of water and turn it on to low. When you get home from work, the beans will be perfectly cooked and you kitchen won’t have burned down. You can also buy beans in the can – look for low-sodium if you can and rinse off the water that they’re packed in to reduce sodium.

And about that…er…musical fruit (the more you eat the more you….you know)? It is common to experience excess gas when increasing fiber. It isn’t permanent. Rinsing off cooking water can help, and not increasing your bean intake too fast will also help.

Now, too many people think that they don’t love beans. Give ‘em a try. Hummus is a great gateway bean recipe – it is loaded with flavor and can serve as a dip your favorite veggie or whole-grain cracker. You can even spread in on your sandwich bread in place of mayo.

Jambalaya Hummus

Ingredients:

1 can chickpeas, rinsed and drained
2 cloves garlic
1/4 bell pepper, diced
1/2 stalk celery, diced
1/4 medium onion, diced
2 tablespoons olive or sunflower oil, divided
1-2 teaspoon Cajun spice blend
2 tablespoons tomato paste
1/4 to 1/2 cup water
salt and pepper, to taste

Directions:

In a skillet, saute the veggies and garlic in one tablespoon of olive oil until softened.
In a food processor or powerful blender, add the garbanzo beans, sauteed veggies, remaining tablespoon of olive oil, tomato paste and Cajun spice blend (start with one teaspoon and check the heat level). Add 1/4 cup of water and blend for a full minute. If you’d like the hummus to be thinner, add a bit more water and blend. Check seasoning level – add salt and pepper if you wish, and more Cajun spice if you want more heat.

Honey vs Sugar Faceoff: which is really better? (+apricot honey spread)

Posted on May 9, 2013 by whyfoodworks

A few nights ago, I had an interesting conversation with a friend of a friend about honey. ”Honey is better…it’s more natural, and has other stuff than just the sugar in it.” he stated with certainty. ”Like what other stuff?” I asked. ”Well, other nutrients….there’s gotta be something else in it, it’s yellow,” he observed.

I knew that honey was about the same as sugar in terms of calories and types of sugars, but it occurred to me that beyond that, I didn’t know much about its other benefits, and what was myth or fact. So I decided to do a little digging, and here are the results of the Great Honey vs Sugar Faceoff Death Match 2013 (according to WhyFoodWorks).

Macronutrient breakdown: it’s a draw
100g of honey is made up of about 41g fructose and 36g glucose, while table sugar (sucrose) is equal parts of both, because fructose and glucose bound together are what makes sucrose. Honey is denser than granulated sugar, so you can’t ever have the same volume AND weight of both at the same time. A Tbsp of honey weighs more than a Tbsp of sugar, so comparing things gets a little tricky. A Tbsp of honey has 60 calories, while a Tbsp of sugar has 45. When you compare by weight, however, an ounce of honey has 85 calories while sugar has 108 per ounce. So it depends how you look at it. But who out there is measuring their sugar on a scale?
Micronutrients: it’s a draw
Yes, honey has a few trace vitamins and minerals that cane sugar doesn’t. But the amount of honey you’d have to eat to get any appreciable amount of these is wildly high. Check out how much potassium, for example, is in a cup (a cup!) of honey here. Definitely not worth the thousand calories and almost 300g of sugar!
Sweetness: another draw
Honey certainly has a different flavor than cane sugar, but most sources indicate that they’re perceived about equally as sweet.
Greenness: Honey (depending)
Fellow RD Holly points out: “Since honey can be produced anywhere bees can live, you can likely get honey that’s made close by! Sugar cane requires a specific (warmer) climate, so it’s likely that if you live in the US, you’ll be supporting local agriculture by buying honey.” So true! If you live in Florida, Texas, Louisiana, or Hawaii local sugar cane might be an option.
Metabolic Response: Honey (maybe)
There are a few studies that suggest that honey doesn’t raise blood glucose as much as sugar. However, it’s notable that most studies to date are in people with diabetes (ie, they already broke or were born with a non-functioning pancreas), and included VERY FEW (on average, less than 10) people per trial. I remain unconvinced that replacing the 10 teaspoons of high-fructose corn syrup in a can of soda with honey would really help you out that much!
Allergies: Honey (but don’t throw out your Claritin)
I had heard that honey can help allergies – the idea being that micro-exposure to pollen could help your body learn not to mount its immune response. However, the Natural Standard Database doesn’t report on any studies, and most other web info appears to indicate that while the logic is promising, there isn’t a great deal of real info to base a conclusion on. This doc says it best, “For now, however, it appears that honey may just be a sweet placebo.”
Other uses: Honey
Turns out honey has topical uses too (I’ll be using it in some Skin Edition recipes coming up!), including a history of therapy for healing wounds and soothing skin, possibly due to antimicrobial properties. Again – fascinating, but if you get a cut, remember that soap and water should be your first go-to!
Cost: Sugar
No contest; sugar is cheaper.

So which won? At the end of the day, having more than a little of any added sweetener isn’t a great idea, and if you’re sticking to a teaspoon in your tea you probably won’t notice much difference in your health by switching to honey. It’s significantly more expensive and stickier to store. But many people feel that the possible (if unproven) benefits make honey the better choice – what do you think?

Apricot Honey Spread

Ingredients:

1 c plain greek yogurt
1/2 c dried apricots (I used 15 apricots)
1/2 tsp almond extract
2 Tbsp honey

Directions
Blend all ingredients until the apricots are thoroughly chopped and mixed in a food processor or blender; enjoy on toast, crackers, or bagels. This would also make a great middle spread in a layer cake!

How do you fuel for a double workout? (+chocolate coconut chickpea bites)

Posted on May 1, 2013 by whyfoodworks

It’s WorkoutWednesday! And the sun came out! And my new Powerblock weights came in the mail last week! And…I got tired yesterday so I took a nap instead of going for a run (which is fine, listen to your body!). So today I’m making up for it with a double workout.

First up: a morning jog, about 4 miles. My pace is somewhere between 9:30-10 min/mile; I don’t wear a watch and sometimes even forget to look a clock before I go, but generally that’s about where I am (I think). I used the equation I’ve talked about before to figure out how much protein/carbs to replenish with:

0.7 x wt in kg x time in hours = total grams of carbohydrate in your recovery snack

So, for me today:

0.7 x 65kg x 0.75hrs = ~35g of carbs. (Remember, kg = lbs/2.2)

Usually a 3:1 or 4:1 carb:protein ratio is ideal, so my shake should have about 9-12g of protein. I drank it about 10 minutes after I got back and stretched, to be in the recovery window, and enjoyed it on the back deck for some mental recovery as well It was so good I almost forgot to take a pic before I was done…

And only 3 ingredients! Again, if you’re trying to lose weight, then you should still be drinking this within 30 minutes of your workout, just account for it as part of your total calories, not in addition to a full day’s worth.

Chocolate Banana Recovery Smoothie:

Ingredients

1 medium banana
1 c 2% milk (if you use almond or rice milk, the protein will be off)
1 Tbsp cocoa

Directions
Blend. Drink within a half hour of exercise.

(the carbs are slightly higher than my calculated 35g; I’m not going to sweat it, but you could use less banana to be more exact!)

Workout #2 is lifting. And I’m going heavy. I’ve always been naturally…spindly. I have very little upper body strength, like most women, while at the same time being very tall (I’m 6′ without shoes) – which makes pushups difficult and pull-ups plain not happen. Over the next three months, I’m going to try to change this with Chalean Extreme and my new Powerblocks!

PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set + ChaLEAN Extreme DVD Workout –> click to get them on Amazon!

Because I’m trying to build muscle, I want to be sure I’m eating enough to compensate for the calories I burn and give my body the components it needs to get stronger. For a grab-and-go snack that will help do this: Chocolate Coconut Chickpea Bites!

They taste great with a glass of milk, and each little guy has 4g of protein and fiber!

Ingredients

1 can chickpeas, drained (15.5oz)
2 Tbsp cocoa
2 Tbsp PB2
1 banana
10 dates
1/2 c oats
1 Tbsp coconut oil
1/4 c water (if needed)
~1-2 c sweetened coconut (for rolling)

Directions
Blend all ingredients (except the coconut) in a blender or food processor until evenly mixed. You might have to scrape down the sides a few times; I added a bit of water to make it less dense. Chill in a bowl in the fridge for an hour, then roll into balls and coat with coconut. Makes 12 golf-ball sized bites.

*You could use unsweetened coconut, or even more oats to roll in if you’re opposed to the added sugar.

Nutrition for each bite (1/12th of recipe)

What’s your fav recovery snack or grab & go fuel?

Coconut water giveaway! (+one more coconut water recipe)

Posted on April 24, 2013 by whyfoodworks

In case you weren’t following along, a few weeks ago I participated in a recipe contest with coconut water, sponsored by VitaCoco. (I created 5 recipes, and added a bonus one below since it’s #WorkoutWednesday – a recovery smoothie!) While the winners of that still haven’t been announced, VitaCoco is generously offering one of my readers a free case of VitaCoco Pure, shipped right to your door! There are only 2 steps to enter:

Comment on this blog entry below to tell me which of my 5 recipes you’ll try first
“Like” the post on Facebook here

That’s it! A winner will be chosen at random from everyone who completes those two steps on Friday, April 24. So check out the recipes, listed below, and let your stomach be your guide: all are nutrient-dense, delicious, and warm-weather friendly!

Coconut Water Recipe Contest Submissions by WhyFoodWorks:

1. Silky Green Gazpacho

2. Tropical Pudding Parfait

3. Coconut Cheesefake

4. Microwave Coconut Risotto

5. Mint Coconut Italian Ice

*Bonus recipe: Raspberry coconut recovery smoothie*

Ingredients:

1 c plain coconut water
1 banana
1/2 c greek yogurt
1/2 c raspberries (fresh or frozen)
1 Tbsp chia seeds (optional)

Directions:
Blend. Drink within a half hour of your workout to help muscles repair and build; if you are trying to lose weight account for this as part of your total daily calories instead of in addition to! This is formulated to have the right amount of carbs and protein for a person who’s 150lbs, and does a combination of aerobic and strength building exercise for 1 hour. Learn more about recovery foods here!

Good luck!

A trip to the Botanic Gardens (+ lavender tea)

Posted on April 23, 2013 by whyfoodworks

Happy Earth Day! I’m a day late, I know, but “life happened” and hey, isn’t every day Earth Day, anyway?

A great way to celebrate all things green and lovely plants is to visit the United States Botanic Gardens, which I did on Friday with fellow RD and food/plant/earth enthusiast, Anne.

To be honest, our main purpose was initially to catch up and have a little dietitian-shop talk, but we were surprised by how awesome the exhibits there are.

They had lots of edible plants – herbs of course, but also some crazy things like cocoa, pineapple, and papaya, and great signs: Papaya

Little pineapple! It was only about as big as two fists – and yes, they grow on the ground, not down from a tree!

Did you know that cilantro the herb grows from coriander, the seed? Amazingly different flavors!

Chocolate grows on trees! Or at least its main ingredient, cacao does.

It never occurred to me that ginger has a plant, because the spice is a root…but of course, duh!

There was also an awesome exhibit that had spices contained in a metal flower for you to sniff! Fun for us, and also low enough that kids could smell too:

Another exhibit featured info about the medical/topical uses of herbs, and gave examples in a glass bell above. Lots of people are cashing in on mother nature!

I got inspired by this, because lavender is one of the herbs I have growing in the front yard! It’s also edible, and has been historically used to sooth, relax, and induce sleep. It could even change your mood! It’s edible, too, but don’t use the concentrated essential oil that’s bottled (it might cause gastro discomfort!) – just pluck some and add to your tea. I tried this with a white/green tea blend, and even without sugar it was delicious…I think I feel a bit more chilled out. Power of suggestion, or effects of the herb?

Beyond that, we just had a good time exploring and checking out beautiful flowers. I will “leaf” you with those, and an inscribed quote:

Awesome texture! Not sure if touching is really encouraged, though…

See the ants? They’re actually helping this plant to bloom by breaking down the tough outer shell!

What’s a “complete” protein? (+ strawberry quinoa scones)

Posted on April 19, 2013 by whyfoodworks

It’s been a pretty horrific week here in America. For some reason, a lot of really scary things have happened in a short span of time – starting with the bombing at the Boston marathon, then an explosion of a fertilizer plant in Texas, and strong storms in the west and midwest. This picture went around on Instagram, from Chicago:

One minute: car. Next minute: honey, WHERE’S THE CAR?!

Now, I know a lot of places in the world are struggling a lot more than we are, and people outside the US lose life and limb on regular basis. But I don’t know anyone who doesn’t feel a little rocked this week, a little bit off. My yoga teacher Abby* pointed out that when times are tough, and we feel dejected and heavy, the best thing to do is to refocus and find gratitude. In the midst of everything, we still have many things to be grateful for, and it’s comforting to take strength from taking stock of the good stuff. Her assignment to us today was to do something nice for someone else, and something nice for ourselves.

My nice thing for myself was making strawberry quinoa scones – a complete source of protein. Scones and protein, what? Quick back story: traditional scones are mostly white flour and butter, maybe with an egg and some sugar in there. Not exactly offering you much in the way of nutrients. Quinoa, meanwhile, is a whole grain that’s a “complete” protein, meaning it has all 9 essential amino acids. There are 20 total amino acids, but as long as you eat the 9 it can’t make (ie, “essential”), your body can reconfigure those into all the other ones. Not to mention that it’s also really high in fiber – a “slow carb” if there ever was one!

Strawberry Quinoa Scones

Ingredients:

Dry:

1 c whole wheat flour
1 c almonds
2 tsp baking powder
4 Tbsp butter

Wet:

1/2 c buttermilk (or regular milk with a hit of lemon juice, if you don’t have buttermilk!)
1 1/2 c fresh strawberries
1 c cooked quinoa
2 tsp almond extract
1 egg
1/4 sugar in the raw (for sprinkling on top; optional)

Directions:
Preheat oven to 425F. Combine the first 3 dry ingredients in a blender and pulse, then add the butter and use a dough setting (or just pulse) to mix and create fine, even crumbs. Dump into a large mixing bowl.

Then put all the wet ingredients in the blender. Blend them.

Combine with a spatula into the dry ingredients; don’t overmix.

Use two spoons to put on a baking sheet (I made 6). Slice a strawberry to put in the center of each. Sprinkle with sugar. Bake for 15-20 minutes, until brown and slightly firm to touch.

Enjoy with tea. I made these rather huge, in retrospect, and they could/should probably be half the size. As they are, they’re about the same amount of calories as a Starbucks scone, but with 20g less carbs, and double the protein and fiber.

I’ll pass along Abby’s assignment: do something nice for someone else (a stranger! Someone you’re mad at! Someone you love!) and something loving for yourself.

*More about Abby, since it’s #FollowFriday…she is not only a yoga teacher at Quiet Mind Yoga, but also my masseuse, and she. Is. Fannnntastic. At both. I highly recommend her, and if you’re not in the area, then try to find that combo of yoga/massage specialist, because she knows where my tight spots are from working on me, and can correct and improve my positions in class. She is definitely one of the blessings in my life, and I am very grateful for her

Condiment conundrum: flavor vs calories? (+olive tapenade)

Posted on April 18, 2013 by whyfoodworks

This isn’t exactly news: condiments add calories and sodium to our food. Lots of dips, sauces, and spreads are based on high fat ingredients (like mayo, sour cream, and oils) and topped off with 20-30 “ingredients” that may include preservatives, flavor enhancers, and stabilizers. But they REALLY enhance the flavor of our salads, sandwiches, and veggies! And I’m all about easy ways to make things taste better.

A few years ago, I tried and became crazy about this Divinia Kalamata Olive Spread (7 ounce). It’s amazing on cheese, crackers, meats, veggies…omelets, sandwiches…I was slathering it on anything I thought could possibly be good.

But at a dollar an ounce, this is a luxury item. Oddly enough (?!) I’m still not wildly wealthy (but rich in love, as my mother would say), so I had to try to make this myself. Here’s the fast, easy, simple, and CHEAP version of the spread.

P1010952[1] Click here if you like the handmade pottery – by yours truly!

Ingredients:

1 can (6 oz drained weight) black olives ($0.79)
2 cloves garlic (or one giant one, as pictured) (pennies)
2 Tbsp olive oil (pennies)
Juice of a lemon ($0.35)
Dash of salt and pepper to taste (less than pennies)

Directions:
Blend. Spread/dip/enjoy. Makes enough for 10 generous tablespoon-sized servings, at about 50 calories a pop, mostly from monounsaturated fat, and with a small hit of iron and vitamin C. Total estimated cost: less than $1.50.

Try it on a steak or some chicken – it’s insanely good on lamb, too!

Should I go gluten free? (+ microwave coconut risotto)

Posted on April 13, 2013 by whyfoodworks

Hello! Time for my last coconut water recipe for the Recipe Redux contest this week. It’s been fun, and I have to say, has definitely helped me to see how versatile an ingredient it is! I’m finishing out the week with the easiest recipe yet (although the Silky Green Gazpacho probably comes close).

P1010927 Microwave coconut risotto with a grilled plum

I also wanted to talk to you about the science of gluten and Celiac Disease. It’s science-y, but brief, and you will learn!

So the gluten-free “trend” seems to be more than a “trend,” doesn’t it? If you’ve somehow missed this craze, here’s the short story: gluten is the protein-rich portion of wheat that contains several different types of protein. Since only proteins can trigger an autoimmune response or an allergic reaction (which is why a sugar “allergy” isn’t a real thing!), these can cause an inflammatory response. This, if prolonged, eventually leads to death of the cells lining your intestine, making it hard to absorb nutrients from lots of sources. That is called Celiac’s disease.

Current tests screen for most, but not all, of the antibodies someone with gluten intolerance produces that start the chain reaction of inflammation and cell death. That’s why some people can go undiagnosed, or even be tested and diagnosed negative, but still clearly have physical problems digesting gluten. There’s definitely a genetic component, but we’re still learning about what exactly is happening down there and how it’s triggered – some people can go years without symptoms, and become reactive in adulthood! Symptoms may be digestion related, but can also include skin flare ups and drowsiness.

In general, I don’t recommend a gluten-free diet for people who have no problems with its digestion. Many people have followed the trend of going gluten-free to lose weight, but in those who aren’t actually sensitive to the wheat proteins, losing weight is most likely due to cutting out the many wheat-laden junk foods (cakes, muffins, pies, cookies, white bread, etc) and significantly reducing overall carb intake. There is, of course, a growing market of gluten-free junk food products, so don’t be fooled – a gluten-free cookie is still a cookie.

This recipe is delicious for anyone – and since it’s made with rice, which is high in carbs, portion size is still important.

Ingredients:

1/2 c white rice
1 c coconut water
1 tsp coconut oil
1 tsp vanilla
1/2 c milk (cow or alternative)
Ginger for sprinkling
Fruit for garnishing

Directions:
Put the rice, coconut water, milk, vanilla and coconut oil in a microwave-safe bowl. Stir to mix. Place in the microwave, uncovered, on high (100%) for 6 minutes. Stir. Place a cover on (but don’t snap it down if it’s a lid), then cook at 70% for 6 minutes. Stir. With the lid on again, cook at 50% power for 6 minutes. Stir. Serves 2, plate with ginger and fruit. DONE. (If your micro is more powerful than mine – which is weak – keep an eye on it so it doesn’t overflow!)

Done this way, it’s a no-sugar-added dessert (dessertto? Thanks to my friend Ben for the recipe inspiration, and awesome name, also, check him out – he’s hysterical. And gives a great Yelp review.) It would be wonderful after a nice salad with some grilled chicken and nuts. You could also eat this without the ginger and fruit under a piece of nice white fish, or as a side to some spicy jambalyaya and I think it would be fantastic. It walks that sweet/savory line.

Too easy not to try! Tell me if you do! Here are the nutrition facts – !

By posting this recipe I am entering a recipe contest sponsored by Vita Coco and am eligible to win prizes associated with the contest. I was not compensated for my time or the product.

When to eat dessert, coconut water, part II

Posted on April 11, 2013 by whyfoodworks

This will be a short and sweet post, for a quick and easy recipe! My last entry about dessert included a much more indulgent sampling, but this one is practically guilt-free, and summer-friendly!

So, I made a sorbet…or so I thought. Apparently, sorbets usually have some sort of liqueur in them, and sherbets have dairy, so what I really made was a shaved (or Italian) ice. Like Rita’s, but with way less sugar and no artificial coloring! The coconut water makes this a nice, hydrating treat.

Nutrition science question of the day: why do you get brain freeze when eating cold foods? In this article, the researchers “found that the sensation of brain freeze appears to be caused by a dramatic and sudden increase in blood flow through the brain’s anterior cerebral artery. As soon as the artery constricted, the brain-freeze pain sensation wore off.” Best way to deal? Eat slower! It’s Mother Nature’s way of telling you to savor!

Coconut Mint Italian Ice

Ingredients:

1 ice cube tray of coconut water, frozen (about a cup)
1/2 c of fresh mint leaves
Juice of 1 lemon
1/4 c sugar or honey

Directions:

Put cubes and mint into a blender and pulse until the ice is shaved. Add lemon juice and sugar and blend again until it’s a packable consistency. Pack into spheres to serve, or layer with yogurt or whipped cream if you’re feeling fancy. Serve immediately, or put in the freezer to harden a bit. Serves 4. These would also make great popsicles! Just blend coconut water with the rest of then ingredients until smooth, then pour into a cup or pop mold.

By posting this recipe I am entering a recipe contest sponsored by Vita Coco and am eligible to win prizes associated with the contest. I was not compensated for my time or the product.

WhyFoodWorks

know better, eat better

Category Archives: WFW

Freshly minted: what are the benefits of mint? (+choco mint smoothie)

What’s so great about beans? (+Jambalaya Hummus!)

Honey vs Sugar Faceoff: which is really better? (+apricot honey spread)

How do you fuel for a double workout? (+chocolate coconut chickpea bites)

Coconut water giveaway! (+one more coconut water recipe)

A trip to the Botanic Gardens (+ lavender tea)

What’s a “complete” protein? (+ strawberry quinoa scones)

Condiment conundrum: flavor vs calories? (+olive tapenade)

Should I go gluten free? (+ microwave coconut risotto)

When to eat dessert, coconut water, part II

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