Wine is fine...in moderation.

There are some things in this world that I just love. Red wine is one of those things. Moving into my early 30's I realize that red wine has now reached the realm of passion for me. Gone are the days of drinking any red wine, enter the days of wine snobbery.

As a Nutritionist, I believe that everything that doesn't serve every part of your body, must be in moderation in order for it to serve you at all. Wine is one of those things. There are many different camps that exist as to whether wine has any benefits. My camp believes that red wine is a great antioxidant. Wine contains flavonoids, which can prevent blood clotting and can help to prevent certain types of cancers. They are phytonutrients which are the reason for red grape's colour. The flavinoid, Resveratrol is said to be why people in the Mediteranian exibit less risk of heart disease. Of course, there is also a bad side to red wine and this is where the moderation part comes in. Drinking alcohol of any kind in excess can not only lead to addiction and liver trouble but it can also lead to weight gain and can cause allergic reaction in many people.

The three ingredients in wine that often cause trouble are: tannins, sulphites and histamine.

Tannins are the flavinoids in wine that we discussed before as being beneficial. Tannins release seratonin, that can cause headaches in some people. Usually these people are also migraine sufferers. Tannins are also present in chocolate, some teas and soy.

Sulphites are a preservative that is used to prolong the life of the wine. They are also one of the most allergenic additives out there. 1 percent of the population exhibits some form of allergy to sulphites.

Wine also contains histamine that is more than likely the culprit for headaches and that stuffy nose some get after drinking wine. Histamine triggers the body's inflammatory response. Histamine is found in the skins and is often higher in red wine.

So what's the trick to enjoying red wine in moderation? For me, it's buying good quality organic wine that is as dry as possible, that contains the lowest concentration of sulphites. Not only do organic wines taste better, they often use better quality grapes and therefore contain less histamine.

Going organic means ensuring the best grapes possible, reducing pesticide residue and therefore reducing adverse reactions. Not all organic wines are lower in things like sulphites but most are. Here's where I recommend an organic wine...


Sonop 2005 Organic Terroir Shiraz, vintage is $12.95 CAN. It's a South African wine and is nice and dry. I am not a wine reviewer and I don't know the language but I can say that it definitely has a clove taste and is quite dense. A good buy for the price for sure.

I will probably continue to suggest good organic wines as I discover them. Stay tuned!

more grape and wine info if you are interested.

Take care,
The Nutritionista

If you are what you eat, then I'm a chickpea

I feel like I have been lax with the posts as of late...but things have been a bit hectic. Hectic in a good way though.

So, here is a simple soup created by my friend Lucy. It was made yesterday by yours truly as the soup at The Embassy. I have altered it slightly from the original recipe (sorry Lucy). Nothing says cozy like a chickpea soup.


LUCY'S NORTH AFRICAN CHICKPEA SOUP

don't take food photos in bars, pubs or taverns - lesson learned

What you need:
2 carrots, chopped
1 medium potato, chopped
4 cloves garlic, diced
2 cups cooked chick peas or 2 cans (good quality like EDEN brand)
veggie stock or water
2 tbsp chopped parsley
2 tsp cayenne pepper
2 tsp paprika
1 tsp cumin
s+p

Saute garlic in about 2 tbsp extra virgin olive oil and add potato and carrots, stir in spices and saute for about 5 minutes, or until carrots are tender. Add chick peas and parsley and cook for 2 more minutes, stirring. Cover veggies with stock and simmer for 15-20 minutes. You may need to add more water if it seems thick. Then add salt and pepper to taste.
Pulse a few times in a food processor.


I love chick peas!! They are a great source of protein and high in B vitamins. They also contain zinc, magnesium, iron and calcium and are a great source of dietary fiber. They are super versatile too, making them a great staple, especially in vegetarian diets.

All hail the chickpea! Speaking of hailing...I have to be honest, I really have no idea who is reading this blog. Besides friends and people I know and the fantastic people that have already commented, I am pretty clueless as to who my readers are. I guess I am asking you to make yourself known. I'm not fishing for complements either. Just say hello. Every little "peep" helps. After all, comments are the blood that keeps the blog alive. Right?

Take care,
The Nutritionista

Happy Apples

Winter can make it difficult to get a good variety of fruits and veggies in your diet. Buying locally in Ontario can mean eating root veggies for 3 months. It is nice to have fruit in the winter months and this time of year is when it is especially important to look for organic produce.

Skeptical? I always tell people who are skeptical about organic to buy an organic apple and a non-organic apple and taste them both. Organic is better...no question.

REASONS TO BUY ORGANIC
- more flavour
- prevent health problems caused by toxic overload
- foods have highest nutritional value
- help protect future generations from chemical pollution
- decrease the real cost of food (not supporting chemical use)
- decrease the cost of organic foods by creating demand
- support local and independent farmers
- prevent soil deterioration and erosion
- protect water quality
- reduce ozone damage
- restore biodiversity, protecting animal and plant life
adapted from The Staying Healthy Shopper’s Guide, Eldon Haas MD

When buying winter produce from other regions than your own, it is good to put the produce that is the most sprayed on your organic list.

These are:

FRUIT
apples
pears
peaches, nectarines
raspberries
strawberries
cherries
grapes
kiwi

VEGGIES
green beans
corn
potatoes
broccoli
bell peppers
celery
spinach

Fruit like oranges and those with thicker skins are less likely to be sprayed. This doens't mean that they are 100% chemical free, but they can be lower on the list of necessity. Another great thing to so is to find a list of what grows locally in your region and get to know what's in season when. Talk to farmers in your area - frequenting your local market is a good way to become familiar with what's available.

Celeriac and apple soup

Celeriac or Celery Root is just that...the root of the celery. It is a great veggie to use but is often ignored because it's so darn ugly. It sort of looks like a curled up octopus.
But, if you're like me and love the middle end bit of the celery that you find when you break apart the stalk, then you'll love celery root. It has a similar texture to potato or turnip but is subtly sweet. It is high in vitamin C, calcium and magnesium and is a great source of insoluble fiber. You can eat it raw or mash it up like a potato. Go ahead, make this ugly little guy feel pretty.

Celeriac and Apple soup
what you need:
1 onion, chopped
2 celery stalks, chopped
3 apples, chopped, do not peel (I used red delicious but you can use whatever you have)
1 medium celery root, peeled and chopped
2 small potatoes, chopped but not peeled
2 tbsp olive oil
1 tsp sage
1 tsp cinnamon
8 cups water or veggie stock
salt and pepper to taste

Saute onion and celery (not root) in olive oil for about 1 minute or until just soft. Add apples, celery root and potato and saute for about 4 minutes more. Add sage and cinnamon and then stock. Bring to a boil and then reduce heat to simmer for about 20-minutes.

Transfer to a blender and blend but not too much, so it's a bit rustic and return to pot. Simmer for about 10 minutes more. Garnish with celery leaves if you want to be fancy.




DEE-LISH!