GOOD CARBS FOOD FACTS
GRAPES Wine is generally destiny for grapes. It seems that was why we first began cultivating them and (mostly) why we still do. Some 76,000 square kilometres (about 47,225 square miles) of Earth’s surface is dedicated to grape growing and over 70% of the harvest is for wine-making. In the kitchen, grapes are typically more …
GOOD CARBS FOOD FACTS
WILD RICE A distant cousin of regular rice, wild rice (Zinzania palustris) is a cool climate water grass that traditionally grew in shallow lakes and marshes in the Great Lakes area and upper Minnesota (it’s Minnesota’s official state grain). For at least 2500 years, Native Americans harvested its seeds in canoes powered by long poles, …
GOOD CARBS FOOD FACTS
CAULIFLOWER – THE ROCK STAR VEGETABLE Was it the rock-star chef Yotam Ottolenghi, or was it cauliflower rice that has created such an aura around this humble brassica vegetable? I’m going with Ottolenghi says dietitian Nicole Senior. Why? Because he’s all about deliciousness and flavour and a food culture that has lasted for ages and …
GOOD CARBS FOOD FACTS
SWEET CORN It’s hard to beat the juicy burst of sweet corn kernels straight from the cob. Peel back the husk of a fresh ear of corn (stripping away the silk) and we are munching through the neat rows of yellow or white kernels of a very big grass seed head that was cultivated in …
GOOD CARBS FOOD FACTS
SOY BEANS Soybeans and soy products (tofu, tempeh, soy drink and other soy foods) are the nutritional powerhouse of the legume family. A staple of Asian diets for thousands of years, they have long been a mainstay of vegetarian and vegan diets. They are an excellent source of protein, and rich in fibre, iron, zinc …
GOOD CARBS FOOD FACTS
LENTILS The term “superfood” is over-used, but in the case of lentils it is true says dietitian Nicole Senior. They are part of a highly nutritious group called legumes (or pulses) containing a marvellous package of nutrients including protein, fibre (all three types: insoluble and soluble fibre, and resistant starch), low GI carbohydrates, vitamins, minerals …
GOOD CARBS FOOD FACTS
MILK Milk and other nutrient-rich dairy products such as yoghurt and cheese are one of the most affordable sources of nutrition. They provide us with energy, protein and carbohydrate; and with minerals including calcium, potassium, phosphorus; and vitamins A, D and B12, riboflavin, and niacin. While milk a valuable source of nutrients for young and …
GOOD CARBS FOOD FACTS A TO Z
PEANUTS We think of peanuts as nuts, and for all culinary, research and nutritional purposes they are. But they aren’t a typical “nut” – botanically a fruit whose ovary becomes hard at maturity. This is because along with peas, beans and lentils, they belong to the legume family, whose members produce those familiar pods typically …
GOOD CARBS FOOD FACTS A TO Z
SWEET POTATO They were cultivating sweet potatoes in Central and South America for about 7–8000 years before Columbus arrived. He thought they looked like yams and tasted like chestnuts, and shipped them back to Spain along with chillies and chocolate. Like ducks to water they took to local conditions and thrived in the Mediterranean climate. …
GOOD CARBS FOOD FACTS A TO Z
CABBAGE Dietitian Nicole Senior wrote this for us a few years ago. We asked her to update it for Good Carbs Food Facts this month as sauerkraut is a must for our fermented issue. Rich in vitamin C, vitamin K, folate and cancer-fighting phytochemicals, cabbage is one of those veggies you can enjoy in many …
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