Sneak Peek

The folks at Smart Balance sent me samples of their new shelf-stable peanut butter product due on supermarket shelves this April.

The selling points are:

* The inclusion of flax oil, bringing the ALA Omega-3 fatty acid total of a single two-tablespoon serving to 1,000 milligrams (63% of the Daily Value)

* The absence of partially hydrogenated oils (hence no trans fats)

* The use of agave nectar as a sweetener, rather than table sugar (sucrose)

Mind you, the first two selling points can already be found in the company's Omega Peanut Butter (pictured at left).

Both the smooth and crunchy varieties of this new variety passed my taste test (as well as that of fellow tasters I asked to sample the product), but let's talk nutrition.

Although the inclusion of agave nectar is touted as a healthier choice since its sweeter-than- sugar status means you need to use less of it to sweeten, it isn't a big enough difference in this case.

Smart Balance is being truthful when they advertise this peanut butter as containing "33% less sugar than leading brands," but you are talking about 2 grams per serving as opposed to 3 grams per serving (which translates to just four fewer calories.)

What absolutely confuses me, though, is the fact that the company's Omega Peanut Butter -- already in stores -- only contains one gram of sugar (in the form of molasses) per serving.

They could technically advertise this product as having "100% more sugar" than the one they have already launched!

I am also disappointed by the use of the term "naturally sweetened" in the packaging.

Remember, there is no concrete legal definition of the term "natural" for food advertising.

It is a word that means absolutely nothing; it is simply used to conjure up ideas of healthy, "back to basics" eating.

After all, poisonous mushrooms are natural, but that doesn't mean they are good for us.

I don't think this is "unhealthy" peanut butter by any means, but its sole unique selling point -- the use of agave nectar -- just isn't that big of a deal.

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You Ask, I Answer: UHT Milk

Can you tell me what UHT milk is?

I have read in some websites that it is not safe to drink it since it can cause disease.

-- Cynthia (last name withheld)
Nashville, TN

"UHT" stands for ultra-heat treated.

In the case of UHT milk, you are talking about milk that is sterilized very quickly at extremely hot temperatures -- much higher than what is reached during standard pasteurization.

Consequently, it does not need to be refrigerated until opened. It can actually sit on shelves for anywhere from six to nine months, unopened, without spoiling.

Although not popular in the United States, UHT milk has been a staple in many South American and European countries for decades (the most famous manufacturer of UHT milk is Italian company Parmalat.)

I actually drank it quite a bit when I lived in Venezuela in the mid 1990s (power outages were very common in that country at the time, so buying UHT milk was one way to guarantee an unopened container of milk wouldn't go bad.)

The claims that it "causes disease" are not only annoyingly vague, but also completely untrue.

UHT milk is simply that -- milk.

It does not have added chemicals or artificial ingredients and there is absolutely nothing about it that makes it unhealthy or "not safe to drink."

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You Ask, I Answer: Vegetables

I know that vegetables are good for us in a variety of ways, but sometimes I see the nutrition profile for a vegetable that really doesn't seem all that great.

Radishes, turnips, and eggplants in particular don't seem to have much going for them.

Are they worth eating for the sake of nutrition, or should we focus on the more hyped vegetables like broccoli and garlic?

-- Corey Clark
(location withheld)

All vegetables offer health-promoting components in some form.

While it is true that some can provide a day's worth of a number of nutrients in as little as half a cup, that doesn't mean others aren't worth bothering with.

Any vegetable adds volume to your plate without tacking on too many extra calories.

Remember, too, that nutrition profiles do not provide information on antioxidants and phytonutrients.

Eggplant may not seem like a big deal when you scan down its vitamin and mineral amounts, but those values don't show you what a wonderful source of anthocyanins, flavonoids and phenols it is.

And while radishes may not offer much in terms of thiamin or niacin, the antioxidants in their pigment make a solid case for including them in a salad.

Turnips, meanwhile, are a good source of vitamin C and potassium.

The most important thing is to eat a good amount of vegetables as often as possible (preferably every day).

Rather than concerning yourself with that the hyped vegetable of the month is, simply eat the ones you enjoy the taste of. After all, there is no such thing as a "nutritionless" vegetable.

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Ready, Set, Scramble!

Scrambled tofu is a highly polarizing brunch entrée.

Many people -- including myself -- love the fluffy texture and savory tones, while others gag just reading those two words on a menu.

In my experience, though, most carnivores who think tofu is the creation of demonic forces with bland palates end up changing their perception of the soy-based food after a few bites of a well-made tofu scramble.

The one kink is that, as delicious as it is, its preparation involves the chopping and dicing of many vegetables.

As wonderful a brunch dish it is, I often find it hard to motivate myself to prepare it on a lazy Sunday morning.

Imagine, then, how pleased I was to stumble upon Fantastic World Foods' tofu scrambler seasoning.

All you need to do is buy a package of extra firm tofu (found at most supermarkets' produce section), crumble it in a bowl, add the seasoning, mix it all up, and then heat everything in a slightly oiled pan.

Best part of all? Each seasoning packet clocks in at 800 milligrams of sodium, meaning that even if shared by just two people (that's quite a bit of scramble!), you are only getting 400 milligrams a piece.

The ingredient list is also a pleasure to read. Barley flakes, dried vegetables, and a variety of spices are the main ingredients.

There is no "onion flavoring" or "celery flavoring," but actual onions and celery. Imagine that!

In total, a tofu scramble prepared this way and shared by two adds up to:

262 calories
1.3 grams saturated fat
400 milligrams sodium
4 grams fiber
21 grams protein

Accompany it with a slice of whole grain toast topped with a tablespoon of your nut butter of choice and you have a nutritious breakfast that is ready to be served before the coffee is done brewing.

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In The News: Boston's Progress Report

Boston's trans fat ban went into effect on September 13, 2008, mandating that "restaurants must eliminate [the artificial fat from] margarine, frying oil, and packaged ingredients such as muffin mixes."

Stage two of the ban -- which will set those same standards for doughnut and cake mixes -- launches March 12.

The Boston Globe reports that stage one has worked out almost perfectly, with "more than 99 percent of [the 1,625] restaurants visited by city inspectors [having] eliminated the artery-clogging ingredient from French fries, chicken fingers, and other dishes."

Even better, the increasing amount of trans fat bans across the United States has led to a higher demand for trans fat-free oils and products, thereby decreasing the cost of these once "premium" items.

With restaurants not taking a financial hit and consumers' tastebuds not detecting any difference in trans fat-free items, I foresee more city -- and state -- wide bans in 2009.

In fact, state Representative Peter J. Koutoujian is already pushing to have trans fats banned throughout Massachusetts.

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Numbers Game: Cause and Effect

It is estimated that ______ to ______ percent of all cancers are directly linked to diet and exercise (mainly as a result of not eating enough health-promoting foods and not performing sufficient amounts of physical activity).

Source: American Institute for Cancer Research

a) 15 - 25
b) 30 - 40
c) 40 - 50
d) 10 - 20

Leave your guess in the "comments" section and come back on Monday for the answer!

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You Ask, I Answer: Hummus

Like a lot of other vegetarians, I love hummus, and always thought it was a really good source of protein since it is made from chickpeas.

[However,] I just looked at the nutrition facts for a container of hummus I bought and see that each serving only has one gram of protein.

That doesn't seem right to me. Aren't chickpeas pretty high in protein?

-- Marcus (last name withheld)
Baltimore, MD

I often hear people erroneously refer to hummus as a "protein-packed" spread.

Although it is a decent -- and delicious -- source of heart-healthy fats, it is no protein powerhouse.

You are right -- chickpeas deliver quite a bit of protein. A mere half cup of them adds six grams of protein to your meal.

How, then, do two tablespoons of hummus only add up to one gram?

Simple -- hummus is more than just mashed chickpeas. Garlic, lemon juice, tahini (sesame seed paste), salt, and olive oil round out traditional recipes.

Thus, two tablespoons of hummus contain approximately one tenth of a cup of actual chickpeas!

To get the six grams of protein in a half cup of chickpeas, you would need to eat approximately one cup of hummus.

If adding some protein to your day is a priority, you are better off adding half a cup of chickpeas to your salad (6 grams of protein, 143 calories) than using a cup of hummus as a dip (6 grams of protein, 410 calories).

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