In anticipation of Valentine’s Day, OpenTable  announced the 2012 Diners’ Choice Award winners for the 100 most romantic restaurants in the United States.  These awards reflect the combined opinions of nearly 5 million reviews submitted by verified OpenTable diners for more than 12,000 restaurants in all 50 states and the District of Columbia.

With 30 winning restaurants serving American cuisine, it is clear that chefs are seducing OpenTable diners with local ingredients and homegrown inspiration. Naturally, reviewers also acknowledged the birthplace of fine dining by honoring 25 restaurants that serve food borne out of the kitchens of France. And Italian restaurants, which are closely associated with serving the world’s most sensual foods, account for an impressive 11 award winners. Transcending cuisine, restaurants that feature shared dishes proved popular, with 16 fondue restaurants making the list. Seven steakhouses also earned kudos.

Regionally, honorees cover 31 states and Washington, D.C., with California claiming 16 spots on the list and Texas taking eight places. New York restaurants earn seven wins, while Hawaii boasts six standouts, and Nevada and Ohio take five wins apiece.  Arizona, Colorado, and Florida each count four restaurants. Also represented are Illinois, Indiana, Louisiana, North Carolina, Oklahoma, Pennsylvania, Utah, and Washington, among others.

“Romance means different things to different diners, and the array of restaurants on this list shows just that,” says Caroline Potter, OpenTable Chief Dining Officer. She adds, “Some couples are drawn to candlelight and roses, while others want to share the experience of eating by digging into dishes together, such as a pot of fondue or a juicy porterhouse for two. What all the winning restaurants have in common is that they continually create unique dining experiences that make every couple feel like love is in the air.”

The Diners’ Choice Awards for the top 100 most romantic restaurants is generated from nearly 5 million reviews collected from verified OpenTable diners between January 2011 and December 2011.  All restaurants with a minimum number of qualifying reviews were included for consideration. Each such restaurant was then scored based on its percentage of qualifying reviews for which “romantic” was selected as a special feature.

Based on this methodology, the following restaurants, listed in alphabetical order, comprise the 100 most romantic restaurants in the U.S. according to OpenTable diners.   The complete list may also be viewed at http://www.opentable.com/romantic.

2012 Diners’ Choice Award Winners for Most Romantic Restaurants in the U.S.

A Caprice – Tiburon, California
Acquerello – San Francisco, California
Addison at The Grand Del Mar – San Diego, California
Alize at the Top of the Palms Casino Resort – Las Vegas, Nevada
Andre’s at the Monte Carlo Resort & Casino – Las Vegas, Nevada
Bacaro – New York, New York
Bertrand at Mister A’s – San Diego, California
Bouchard Restaurant and Inn – Newport, Rhode Island
Boulevard Steakhouse – Edmond, Oklahoma
Briarhurst Manor – Manitou Springs, Colorado
Brown’s Beach House – Kohala Coast, Hawaii
Cacharel Restaurant – Arlington, Texas
Cafe Central – El Paso, Texas
Cafe Renaissance – Vienna, Virginia
Canlis – Seattle, Washington
Capische – Wailea, Hawaii
Castle Falls – Oklahoma City, Oklahoma
The Cellar – Fullerton, California
Chez Francois – Vermilion, Ohio
Chez Nous French Restaurant – Humble, Texas
Chez Shea – Seattle, Washington
Club A Steakhouse – New York, New York
Coach House – Oklahoma City, Oklahoma
Coach Insignia – Detroit, Michigan
Craftwood Inn – Manitou Springs, Colorado
Different Pointe of View – Phoenix, Arizona
The Dining Room-Biltmore Estate – Asheville, North Carolina
Eagle’s Nest – Indianapolis, Indiana
Eiffel Tower – Las Vegas, Nevada
The Elkridge Furnace Inn – Elkridge, Maryland
Erminia Ristorante – New York, New York
Fearrington House Restaurant – Pittsboro, North Carolina
Fleur de Lys – San Francisco, California
French 75 Bistro – Laguna Beach, California
French Cafe – Omaha, Nebraska
The French Room – Dallas, Texas
Geja’s Cafe – Chicago, Illinois
Genoa Restaurant – Portland, Oregon
Gibraltar – Miami, Florida
Glasbern Country Inn – Fogelsville, Pennsylvania
The Grill Room at the Windsor Court Hotel – New Orleans, Louisiana
The Hungry I – Boston, Massachusetts
Il Bistro – Seattle, Washington
Il Cielo Gardens Restaurant & Bar – Beverly Hills, California
Il Mulino – Chicago, Illinois
La Caille – Sandy, Utah
La Cremaillere – Bedford, New York
La Mer at Halekulani – Honolulu, Hawaii
Latitudes – Key West, Florida
L’Auberge Restaurant on Oak Creek – Sedona, Arizona
The Library Restaurant – Charleston, South Carolina
The Little Door – Los Angeles, California
Log Haven – Salt Lake City, Utah
Madrona Manor – Healdsburg, California
The Melting Pot – Larkspur, California
The Melting Pot – Atlanta, Georgia
The Melting Pot – Greenwood, Indiana
The Melting Pot – Indianapolis, Indiana
The Melting Pot – University City, Missouri
The Melting Pot – Columbus, Ohio
The Melting Pot – Dayton, Ohio
The Melting Pot – Fairview Park, Ohio
The Melting Pot – Myrtle Beach, South Carolina
The Melting Pot – Knoxville, Tennessee
The Melting Pot – Memphis, Tennessee
The Melting Pot – Arlington, Texas
The Melting Pot – Richmond, Virginia
The Melting Pot – Virginia Beach, Virginia
Michael’s-South Point Casino – Las Vegas, Nevada
Michel’s at the Colony Surf – Honolulu, Hawaii
Mona Lisa Fondue Restaurant – Manitou Springs, Colorado
Nana – Dallas, Texas
Nikolai’s Roof – Atlanta, Georgia
The Old Warsaw – Dallas, Texas
One if by Land, Two if by Sea – New York, New York
Pamplemousse Le Restaurant – Las Vegas, Nevada
Pepper Tree Restaurant – Colorado Springs, Colorado
Plume at the Jefferson Hotel – Washington, D.C.
Quiessence Restaurant & Wine Bar – Phoenix, Arizona
Red Fish Grill – Miami, Florida
The Refectory Restaurant & Bistro – Columbus, Ohio
Restaurant Iris – Memphis, Tennessee
Ristorante Massimo – Portsmouth, New Hampshire
Riverview Restaurant – Troutdale, Oregon
Roof Restaurant – Salt Lake City, Utah
Sarento’s Top of the ‘I’ – Honolulu, Hawaii
SASSI – Scottsdale, Arizona
Seagar’s Restaurant – Destin, Florida
Second Empire Restaurant and Tavern – Raleigh, North Carolina
Shadowbrook Restaurant – Capitola, California
Sir Winston’s Aboard the Queen Mary – Long Beach, California
The Sky Room – Long Beach, California
Spindletop – Houston, Texas
Stonehouse at San Ysidro Ranch – Santa Barbara, California
Tidepools – Poipu, Hawaii
Tredici Steak – New York, New York
Vernon’s Hidden Valley Steakhouse – Los Ranchos De Albuquerque, New Mexico
White Barn Inn – Kennebunk, Maine
Yamashiro – Hollywood, California
Zenkichi – Brooklyn, New York

Diners can also read more about the Diners’ Choice Awards for the Most Romantic Restaurants in the U.S. by visiting OpenTable Chief Dining Officer Caroline Potter’s “Dining Check” blog.

Diet Trends for 2012: Go Green with Fresh, Sustainable Foods & Spice it Up with Exotic Flavors

Looking for the hot new diet trends to follow in 2012? Who better to ask for help than the nation’s top nutrition experts?  In a survey by Pollock Communications, a full-service public relations agency with long-standing relationships in the food and wellness industry, responses from more than 200 RDs in their network were tallied to identify the top 2012 nutrition trends for consumers and food companies.  The survey revealed five nutrition trends that will make news and affect your choices in the coming year:

1. Go Green & Add Some Spice!
Unprocessed, natural foods will be the biggest consumer nutrition trend in 2012
Most RDs (72%) predict that consumers will continue to demand more local, organic, sustainable, fresh, minimally processed foods. With consumers returning to the table and cooking at home, they will become more aware of where their food is coming from and what it contains.  RDs also agree (46%) that simplifying the ingredient list, (39%) sodium reduction and (37%) eliminating high fructose corn syrup,will play key roles in dietary modifications in the coming year.  In addition, consumers will look to spice things up with exotic and ethnically diverse flavors and cuisines.

2. Diet Trifecta: Vitamins, Minerals & Fiber!
Eat more antioxidants and phytonutrients… and get more fiber
Of the 204 responses,almost all RDs (96%) emphasize more antioxidants and phytonutrients in the diet, and many (59%) say consumers need more vitamins and minerals.  While most agree that consumers are already consuming enough protein, carbohydrates and fats, RDs say Americans are lacking sufficient amounts of fiber from whole grains and fruits and vegetables.

3. ‘Tis the Season!
Seasonal and local fruits and vegetables rise to the top
Almost all RDs (94%) agree that in the coming year there will be a bigger push for Americans to consume more fruits and vegetables.  Eating seasonal and local plant based foods that are organically grown will be a big trend in the coming year, as well.

4. How Low Can You Go?
Go low with trans and saturated fat, sugar and sodium
The majority of RDs (78%) name trans fats as the most harmful nutrient in the diet, followed by added sugars (68%), saturated fat (58%) and sodium (52%).  In 2012, we will see a greater emphasis on reducing these harmful dietary hazards.

5.  Make Your Plate Look Like MyPlate!
Use USDA’s MyPlate as your guide
Many (69%) RDs are using MyPlate to counsel patients and it will continue to play a role in diet recommendations through 2012. MyPlate recommends half the plate consist of vegetables and fruit, with the other half made up mostly of whole grains and a small portion of lean protein.

“As RDs, we are at the forefront of nutrition issues, consumers’ perceptions and diet and lifestyle behaviors,” says Julie Upton, MS, RD. “It’s our goal to help provide our expertise to debunk the common myths and misperceptions and provide our insights with consumers and food and beverage manufacturers.”

When it comes to diet and nutrition, RDs know best.  Louise Pollock, founder and President of Pollock Communications, adds, “As key influencers in food and nutrition, RDs shape consumer food shopping decisions, affect health policy, impact nutrition trends in the media and promote evidence-based recommendations. At Pollock, we always seek their expertise when advising our food clients.”

Thanksgiving

Here are three tips on how to cook a turkey in the oven:

1. Defrosting and brining the turkey!
You need 24 hours for every 5 pounds of turkey. Make sure the bird is in the fridge in a shallow pan where it can defrost at a safe temperature. If your fridge is too small, put the turkey in a bucket in cold water. Every hour change the water.

Once the turkey is defrost, it’s time to brine it. The brining makes the meat succulent and gives a juicy flavor. It makes the turkey taste like heaven! You can use a bowl of vegetable juice, a tsp rosemary, one tsp sage, one tsp thyme, a bottle of water and salt to make the juice. Boil the vegetable juice, salt, rosemary, sage, thyme and savory and then leave it to cool. Then place the turkey in the juice and leave it in the fridge for at least 6 hours.

2. Stuffing the turkey!
For stuffing your turkey must have an inside temperature of 165 degrees for everything to be ok. For the stuffing I recommend that you don’t use fresh bread but baked bread. Cook the meat and the rice and saute the vegetables before mixing everything up. If the rice is not cooked before it is mixed and stuffed into the turkey, it will expand and will rupture the bird.

For a great taste you can rub the interior of the bird with a few lemon slices.

If you need a stuffing recipe, here’s one: 1 loaf of old bread or cooked bread cut into 3/4-inch cubes, a cup of walnuts, 2 cups each, chopped onion and celery, 6 Tbsp butter, 1 green apple, peeled, cored, chopped, 3/4 cup of currants or raisins, several chopped green olives, stock from the turkey giblets (1 cup to 2 cups), 1/4 cup chopped fresh parsley, 1 teaspoon poultry seasoning or ground sage, salt and freshly ground pepper.

Use the turkey giblets and boil it. In a different pan toast the walnuts on medium high hear until they are slightly brown. In a large pan melt the butter then add the bread and toast it until the color turns brownish but not burnt. The vegetables are sauted in butter for 5 to 10 minutes. The add the bread, the walnuts, the chopped apple, currants, raising, olives and parsley. After a few minutes add the stock from the turkey giblets and then add the sage and the salt and pepper. Let it cook for about an hour on low heat but make sure you stir every ten minutes and add water or stock to keep the stuffing moist.

3. Basting the Turkey
Basting is a lot easier if you’ve already brined the turkey. So, here’s what you need to do next: some of the stuffing needs to be put under the skin, against the breast.

Add some herbs (sage, marjoram and even celery leafs) in some butter and put it under the skin before you put the turkey to cook.

For a great flavor use some bacon strips and place them on top of the turkey. The bacon will keep the turkey moist and give an amazing flavor. Remember to add a cup of liquid in the roasting pan every 45 minutes. And if you’re worried about the skin over-browning, tent the turkey with foil.

After the turkey is out of the oven, let it rest for 30 minutes before dinner to allow the juice to redistribute.

Happy Thanksgiving!

Did you know that we only get a part of our vitamins and minerals from fruits and vegetables? Our food should provide the necessary of vitamins but if you don’t eat the right food, you’ll be deficient in some important vitamins. Anemia and eye problems are just two diseases that can occur in this case.

What is a vitamin, you may ask yourself? A vitamin is an organic compound that completes the human body in small quantities in order for us to function normally. Normally we get our vitamins and nutrients from our food.

These vitamins have an important role in our health, vitality. A vitamin deficit could lead to a pale and unhealthy skin, anemia, could cause bones to break too easy. A person who is taking vitamins and his nutrients has an increase tolerance to a fly, can heal faster, can lower cholesterol levels, lower the chances of asthma, cataracts and bad gums.

So let’s talk about 3 of the most important vitamins our bodies need:

1. Vitamin A

Also called Retinol, Vitamin A is very good for your skin and for your eyes. It helps your digestive and urinary tracts to function right and stimulates the production of white cells and regulates the cell growth and division. If you have a vitamin A deficiency you might have eye problems or dry and unhealthy skin. Anemia and kidney stones are also probable diseases you can get if you don’t have enough vitamin A in your system. But if you’ll eat lots of carrots, liver, butter, cheese and milk you might get enough vitamin A to stay healthy.

2. B vitamins

These are many vitamins. Are good for your energy, skin, eyesight and nervous system. For example, Vitamin B2 (also called riboflavin) is the vitamin that turns food into energy, Vitamin B12 (also called pyridoxine) has an important role in the synthesis of red and white blood cells and it helps your body create DNA. Vitamin B6, folic acid and Vitamin B12 are very important for a pregnant woman.
You can find these B vitamins in cereals, dark bread, milk, cheese, vegetables, fish and even poultry, eggs. Not enough vitamins means cracked lips, loss of appetite, fatigue, anemia, constipation.

A person who has enough or ever higher levels of B vitamins in their systems has lower chances to develop colon cancer or breast cancer.

3. Vitamin C

You may also know this vitamin as ascorbic acid. Well, this vitamin is very important and very familiar. I bet your parents told you to drink your vitamin C from your juice so you can grow up healthy. This vitamin was discovered in 1932 and ever since is helping people trick the fly. In fact, according to Nobel awarded Linus Pauling, megadoses of Vitamin C is shielding your body from a cold or from other chronic diseases. It controls infections, it’s a strong antioxidant and can neutralize free radicals that are harmful, is used in the regeneration of collagen and it is a vital vitamin for a healthy person.

As you probably already know, vitamin C is found in citrus fruits, peppers, broccoli, berries, potatoes, cabbage, kiwi, Brussels sprout and even tomatoes. It is important that you have enough vitamin C in your system. If not you’ll experience anemia, you’ll loose teeth and hair, you’ll heal slow and you’ll even have joint pain.

Vitamins are our food, don’t waste your health on some junk food. Make sure you stay healthy by eating right, exercising and sleeping better!

You need vitamins and minerals, in order for your body to function properly. You need minerals to keep you health. Many athletes are taking mineral supplements in order to be in shape.

The truth is that minerals are vital for all living cells. Minerals have an important role in the formation of blood and bone and in is helping the nervous system to function well. Also, many essential minerals are supporting the endocrine system, the muscle and the cardiovascular system by assisting the body in energy production. You can get these minerals from your food such as vegetables, fruits, beans and even dairy products.

In a previous article I’ve told you about the benefits of 3 of the most important vitamins but these vitamins along with the enzymes cannot carry the necessary function in the body by themselves. So this is why minerals are important.

Not enough minerals in your body means you don’t have enough nutrients, the body has in imbalance in minerals (and all types of minerals must be balanced) and can lead to a serious deficit or to a mineral intoxication.

Let’s find out more about 4 of the most important minerals your body needs.

1. Magnesium

This mineral in very important for the your muscles and nerves, it helps in metabolizing blood sugars, proteins carbohydrates. It is in fact vital for bone growth and helps in the absorption of calcium by your body. Magnesium is the mineral responsible for strong bones and muscle function. A magnesium deficit might make your muscles twitch, can give you an abnormal heat beat and make you nervous.

You can take your magnesium ratio from seeds, green vegetables, mineral water, soy, nuts and grains.

2. Calcium

I think you remember your mother telling you to drink your milk in order to get the daily calcium dose. She was right: you need calcium very much. It’s the most common mineral our bodies need. Like magnesium, calcium is also helping your bones stay strong and has a key role in the prevention of osteoporosis. A dose of calcium, magnesium, phosphorus, fluoride and vitamin D helps your bones stay strong. In case you’re dealing with a calcium deficit you’ll get anemic and a serious deficit can lead to a bone mineral loss.

Calcium is found in dairy products, fish, oranges, leafy vegetables and even tofu.

3. Potassium and Fluoride

These two minerals have major roles in regulating the fluids inside cells and fluoride helps you have good teeth. So, fluoride is the mineral responsible for a nice smile.

Potassium is very important in the transmission of nerve impulses and blood pressure. For your daily dose of potassium eat green vegetables, avocado, fruits, apricots and bananas. If you’re having potassium deficit you’ll experience muscle and respiratory weakness, intestinal problems.

Fluoride is found in tea, gelatine, marine fish and mineral water. If your body is experiencing a fluoride deficit you’ll have cavities and teeth may be weak.

4. Sodium

This mineral is contained in all the body fluids and is responsible for maintaining the fluid distribution and pH balance. Sodium and potassium helps the body control the muscle contraction and the nerve function.

Sodium is found mostly in salt but in many other foods: soy sauce or processed meats. If you’re experiencing muscle weakness, a decreased appetite and nausea, it means you’re not getting enough sodium.

Starting off your with a healthy well balanced diet is the best thing you do for yourself and your baby.  This way, you’ll only need to make a few adjustments during your pregnancy.

Your first trimester
If you find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone.  Due to queasiness, some women will eat all of the time and gain a lot of weight in the process. Other women have trouble getting food down and subsequently lose weight.

Preventing malnutrition and dehydration are your most important factors during first trimester.

Calories
When you are pregnant, you need to consume around 300 calories more than usual every day. The best way to go about doing this is listening to your body when you are hungry. You should try to eat as many foods as possible from the bottom of the food pyramid.

If you gain weight too slow, try eating small meals and slightly increase the fat in your diet. You should always eat when you are hungry, as you are now eating for 2 instead of one.

Calcium
By the second trimester, you’ll need around 1,500 milligrams of calcium each day for your bones and your baby’, which is more than a quart of milk. Calcium is something that’s missing from many diets.  Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.

Iron
A lot of women will start their pregnancy off with a bit of iron deficiency. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.

Vitamins
Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together – just ask your doctor to make sure.

It’s time to declare your independence from fattening foods and unhealthy diets – especially if you want to fit into that bikini this summer. And the Hippocrates Health Institute has a couple of tasty options in the form of raw vegan recipes for your readers and their guests who might be looking for healthier holiday fare.

For your background, the Hippocrates Health Institute was founded by visionary and humanitarian Ann Wigmore and has been the preeminent leader in the field of natural and complementary health care and education since 1956, taking its inspiration from the father of medicine, Hippocrates, who said, “Let food be thy medicine.”

Marinated Veggie Kabobs
Yield: 4 servings

Marinade:
4 oz. Lemon Juice
4 Cloves Garlic
1 T. Kelp Powder
2 Tsp. Paprika
3 T. Chopped Fresh Parsley
4 T. Pizza Seasoning
1 Tsp. Garlic Powder
7 oz. Organic Cold Pressed Extra Virgin Olive Oil
16 Crimini Mushrooms (stems removed)
1 Large Zucchini
1 Large Red Onion
2 Red Peppers
1 Large Yellow Squash

Instructions:
1.  In a blender, mix all marinade ingredients.
2. Place vegetables on a skewer to your liking or as follows: a mushroom, a sliced zucchini, a sliced red onion, a sliced yellow squash and a square red pepper.
3. Roll in marinade.
4. Put in dehydrator on Keflex or parchment paper.
5. Dehydrate for 3-8 hours.

Creamed Spinach Dip
Yield: 4-6 servings
Ingredients:
1 lb. Spinach chopped in food processor with “S” blade
1-2 oz. of dehydrated almond meal
Sauce:
1 ½ oz. Lemon Juice
1 ½ C. Pine nuts (Soaked and Rinsed)
½ T. Kelp Powder
1 Tsp. Oregano
5 oz. Water
1 ½ Cloves Garlic
1 Pinch Cayenne
Instructions:
1.       Blend ingredients in sauce thoroughly until creamy.
2.      Mix sauce in with spinach to desired texture.
3.      Put in bowl and top with shredded yellow squash.
4.      Sprinkle top with dehydrated almond meal.
5.      Enjoy this dip with the flax crackers or your choice of vegetables.

Flax Seed Crackers
Ingredients:
5 Red Peppers
½ Red Onion
3 Cloves Garlic
3 T. Chili Powder
2 ½ C Flax Seed
1 C. Ground Flax Seed
3 oz. Fresh Lemon Juice
3 Stalks Celery
1 Tsp. Garlic Powder
1 Pinch Cayenne Powder
5 ½ C. Water

Instructions:
1.       Soak flax seed in water for at least 3 hours.
2.      Set Aside.
3.      Blend remaining ingredients and add to soaked flax seeds.
4.      Mix in ground flax seed.
5.      Spread out on a Teflex sheet.
6.      Score to desired size of crackers.
7.      Dehydrate overnight then peel off the Teflex sheet.
8.      Dehydrate again until the crackers are crispy.

The presentations recognized that traditional, no-sugar added dried fruits, such as raisins, dried plums (prunes), figs, dates, apricots and apples should be included side by side with fresh fruit recommendations by global policy makers.

Organized by the International Nut and Dried Fruit Foundation (INC), the 30th World Nut & Dried Fruit Congress brought together industry leaders and researchers in an international dried fruit round table. The round table highlighted the collaboration by thirteen scientists from the United States, Greece, Turkey, Japan, and the United Kingdom on the paper entitled Traditional Dried Fruits: Valuable Tools to Meet Dietary Recommendations for Fruit Intake accessible at http://www.nutfruit.org/inc-projects/driedfruits.

Research presented at the Congress by Daniel D. Gallaher, Ph.D., Professor, Department of Food Science and Nutrition, College of Food, Agriculture and Natural Resources – University of Minnesota; Andriana Kaliora, Ph.D., Lecturer in Foods and Human Nutrition, Department of Nutrition and Dietetics – Harokopio University; and, Gary Williamson, Ph.D., Professor of Functional Food, Procter, Department of Food Science – University of Leeds, UK, supported the paper’s statement that traditional dried fruits should be included with fresh fruits in dietary recommendations for fruit and vegetable intake around the world.

“Dried fruits are great sources of total and soluble fiber in the diet,” said Gallaher. “Just as fresh fruit, they have low glycemic index values and can play an important role in preventing different aspects of metabolic diseases.”

In addition to providing fiber, dried fruits rank among the top potassium sources in diets around the world, according to Arianna Carughi, Ph.D., C.N.S., Health and Nutrition Research Coordinator for the California Dried Fruit Coalition. Dried fruits also contain a range of increasingly important bioactive phenolic compounds as well as specific vitamins and minerals unique to each fruit.

“There is little doubt that plant polyphenols protect from heart disease. The health effects are complex, and they appear to work in many different ways, not just simply as antioxidants,” said Williamson. “Some fruits, including dried fruits, contain high levels of a variety of polyphenols, and we are just starting to understand their health protective effect.”

Not only did the researchers clarify the misconceptions that have perpetuated the idea that dried fruits may not be as healthy as their fresh counterparts, their work highlighted the added benefits that dried fruits provide.

“Our research into dried fruits (Greek currants) suggests that they inhibit some forms of cancer in vitro,” said Kaliora. “While the mechanisms are unknown, extracts appear to stop propagation of cancer cells, bring on cancer cell death, and suppress inflammation.”

One of the common problems encountered with comparing dried foods on nutritional grounds is the routine practice of equating on a weight for weight basis, for example, per 100 grams. Not surprisingly, since the weight of water is removed in drying, the sugar content of dried versus fresh fruits appears disproportionately high, contributing to the mixed messages about the sugar concentration of dried fruits. However, when portion size and water content are taken into account, the natural fruit sugars and calories become equal for fresh and dried fruits.

Increasing consumption of fruits and vegetables has been shown to lower the rates of obesity and chronic diseases. However, despite campaigns and educational efforts, a significant gap still remains between the recommended amount of fruits and vegetables and the quantities actually consumed by populations around the world.

Dried fruits are already included alongside fresh fruits in official dietary recommendations for Argentina, Australia, Canada, France, Germany, Italy, Sweden, the United Kingdom, and the United States. Policy makers in other countries should follow the lead of these countries to include dried fruits with their recommended guidelines for fruit and vegetable intake.

Considering their important nutritional qualities and because they are naturally resistant to spoilage, easy to store and transport, available year round, readily incorporated into other foods, and relatively low in cost, dried fruits represent an important means to increase overall fruit consumption.

The scientific evidence for considering dried fruits nutritionally equivalent to fresh fruits not only provides policy makers with tools to improve dietary recommendations but also offers a healthful solution for populations worldwide.

Renowned chef unveils his delicious, low-fat and innovative vegan cuisine — Vegetarian Traditions: Favorite Recipes from My Years at the Legendary Inn Season Cafe by George Vutetakis; 200 pages; hardcover; $29.99 retail

When George Vutetakis first donned his chef coat at the cozy Inn Season Cafe on the outskirts of Detroit nearly 30 years ago, he hoped the public, vegetarian or not, would enjoy his unique approach to healthy yet flavorful cuisine. What he might not have anticipated was the longstanding devotion of the cafe’s regulars, the lines down the sidewalk or the frequent visits by celebrities performing in town and needing to quell their cravings for local, organic, vegetarian, vegan and/or gluten-free fare. Vutetakis put Detroit on the map of healthy and sustainable cuisine as well as the farm-to-table revolution. His stories and closely guarded recipes are revealed in his new book, Vegetarian Traditions: Favorite Recipes from My Years at the Legendary Inn Season Cafe.

Vutetakis’ first book unveils recipes for many of the dishes that established the Inn Season Cafe as a favorite destination for natural, vegetarian and vegan dining. During the years he was chef and proprietor (1981-2002), Chef George introduced Metro Detroiters to creative dishes inspired by his travels to Greece and India. By using spices and techniques not usually found in American vegetarian cuisine, he wowed his patrons with dishes such as Roasted Stuffed Polenta, Spinach Walnut Torte, Vegetable Almond Quesadilla, Warm Cherry Napoleon and Chocolate Almond Cream Cake — naturally low-in-fat vegan dishes, which can all be found in Vegetarian Traditions.

More than a cookbook, Vegetarian Traditions weaves bits of food lore, tales of the local hard-working farmers and anecdotes from the author’s travels among the recipes. Chef George draws on worldwide vegetarian traditions to create cuisine that doesn’t try to imitate meat, but allows fruits, vegetables, whole grains, nuts and beans to reign supreme.

Though Vutetakis now resides in San Diego, the 50-seat Inn Season Cafe in Royal Oak, Mich. continues to thrive as a bastion for vegetarians, locavores and foodies to enjoy fresh, flavorful and extraordinary cuisine. Frequently named “Best Vegetarian Restaurant” by the local media, the cafe was recently recognized as one of the six healthiest restaurants in America by Health.com.

Vegetarian Traditions features more than 150 vegan entrees, soups, salads and desserts in an easy-to-follow format. The 200-page, full-color, hardbound edition retails for $29.99 and is available on Amazon.com, select bookstores and Inn Season Cafe. Signed copies can be purchased on the author’s website, http://www.thevegetarianguy.com, where Vutetakis shares recipes, blogs, videos and stories showcasing organic farmers in Michigan and Southern California.

In Michigan, Chef Vutetakis teaches classes on the Yoga of Food and is collaborating with cardiologist Dr. Michael Dangovian of the Wellness Training Institute on his Food Is Medicine program.

Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure,  leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil.  You should avoid them until your cholesterol levels are down and you are at a healthy weight.  Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping
sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn’t good for  your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables,  try squeezing lemon juice on them or using your  favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.   Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.