Salt Shakedown
Sun Basket’s Chief Science Adviser, Dr. David Katz has been helping us sort facts from fictions and dispel myths about healthy eating. This week he takes on the salty topic of sodium.
What’s the role of salt in a healthy diet?
Sodium is an essential nutrient. We need some of it in our diets, but most of us get too much. An excess of sodium can stress the heart and kidneys, is associated with high blood pressure, and possibly has other adverse health effects. That’s because salt is used in processed foods both for flavoring and as a preservative. And the more salt we eat, the more we tend to want. The result is something of a positive feedback loop: a lot of processed foods high in salt shift taste preference for more salt, which encourages manufacturers to use even more.
How much salt is too much? Is there such a thing as too little salt?
There is some debate about the optimal level of salt, but it’s clear that most Americans get way too much. The general recommendation reflected in the Dietary Reference Intakes (the comprehensive, science-based nutrient guidance that is home to the RDAs) is no more than 2300mg of sodium (about 1 teaspoon) daily for a 2000 calorie diet. There’s a very convenient way to remember this: you want to average roughly 1mg of sodium per calorie over the course of the day. When foods have more sodium than calories, they pull your average up and make it likely that you’ll get too much; dishes that have less sodium than calories will help you hit the recommended target.
Too little sodium is a problem in theory, but given how much salt is in the food supply, it doesn’t tend to be a problem in practice. But if you don’t eat out, don’t eat processed foods, and don’t use a salt shaker, it’s possible you could get too little. If you are in this rarefied camp, you should aim to get at least 1500mg of sodium daily just to be on the safe side.
What are some of the health issues that arise from too much salt in our diets?
The most important concern about high salt intake is its effect on blood pressure. Salt intake increases blood volume and causes an increase in blood pressure, which, over time, is associated with risks of heart disease, stroke, and kidney failure. High salt intake is associated with bone thinning, as well.
What about salt sensitivity? Does salt affect everyone the same way, or is it personalized?
Some people have blood pressure that’s very responsive to shifts in salt intake; others, much less so. Studies show that on average, higher salt intake is strongly associated with higher blood pressure. If in doubt, it’s best to assume you are responsive to salt. Since about 80 percent of the salt in our diets is from food processing and manufacturing, not from the salt we add in the kitchen and at the table, less salt in general means a more wholesome diet overall. A simple way to reduce your salt intake is to replace processed food with wholesome ones and enjoy more home-cooked meals. That’s good for everyone.
Do healthy adults who don’t suffer from hypertension need to cut back on salt?
It’s still unclear whether healthy individuals need to monitor their sodium intake to the same degree as those with higher blood pressure. But high sodium intake may be harmful independent of blood pressure effects. And, as noted, high salt intake tends to be a marker of high intake of processed foods. So, it makes sense for everyone to be salt conscious.
Are all salts created equal? (sea salt vs Himalayan pink salt vs kosher vs table vs etc.)
There are some specialty salts formulated for medical purposes. These replace sodium with potassium or add magnesium, and the goal is to reduce the effects of the salt on blood pressure. Most of the salt varieties in a grocery store, however, don’t differ in this way; instead, they have different culinary properties. For example, large salt flakes adhere to the surface of food differently from smaller crystals. There are slight variations in taste based on trace minerals in salts from different locations. In terms of health effects, however: salt is salt.
Any tips for how to limit salt (if that’s, in fact, what we need to do) and still enjoy delicious food?
As with sugar, the amount of salt we like tends to be the amount we get used to. Taste buds can be made more sensitive to salt by eating less in general. The best way to do that is to focus on wholesome foods and recipes, which use much less salt in the first place than many of the highly processed foods that populate supermarket shelves. When you eat a diet of mostly wholesome foods, your salt intake is unlikely to be a problem. You can then use salt selectively where it adds the most to flavor, and pleasure, without the adverse health effects of excess.
A DIY Throat Spray to Help You Feel Better Already
It’s that time of year when a tickle in the back of the throat can set off a panic, threatening to mess with your plans and take you out for who knows how long. We’ve got you. This simple DIY throat spray is made with all-natural, good-for-you ingredients that can soothe the pain and help you feel better, and it takes only a few minutes to make. We like it with mint tea, but you can use black tea or try a medicinal tea like Throat Coat or Gypsy Cold Care.
DIY Throat Spray
Makes 1 cup or two 4-ounce spray bottles
Ingredients:
2 tea bags, such as black tea or mint
1 teaspoon Szechuan peppercorns
2 teaspoons apple cider vinegar
2 teaspoons raw or manuka honey
¼ teaspoon sea salt
3 drops peppermint oil
3 drops lemon oil
5 drops clove oil
Tools
Medium sauce pot, strainer, funnel, two clean 4-ounce glass spray bottles
1. In a medium sauce pot bring 1 cup water to a boil; turn off the heat add the tea bags and the peppercorns let steep, 5 to 10 minutes. Let cool to room temperature.
2. Stir in the apple cider vinegar, honey, salt, peppermint oil, lemon oil, and clove oil. Pour the mixture through a strainer into a spouted measuring cup or bowl to remove the peppercorns. Place a funnel over a spray bottle and pour the mixture into the spray bottle. Spray towards the back of the mouth as often as needed. Store in the refrigerator for up to 1 month.
Let’s Taco ‘Bout Our Favorite Tortillas
When we were looking for a tortilla maker to partner with in the early days of Sun Basket, Mi Rancho was the first brand that came to mind. “Mi Rancho tortillas are the only ones I’ve been cooking with for years, long before Sun Basket,” says Sun Basket Executive Chef Chef Justine Kelly. “They’re also my daughter’s favorite.”
Founded in 1939, Mi Rancho started out as a small Mexican grocery and bakery in Oakland, California. Back then the corn tortillas were made by hand in the back of the shop. Eighty years later, Mi Rancho produces over 4 million tortillas every day. The tortillas are made using the same ingredients—corn, lime, and water—the corn is still ground on hand-carved lava stones, but now the tortillas are shaped by machines rather than a crew of abuelas. The result is hearty tortillas that can be fried for tostadas, baked for chips, rolled into enchiladas, or simply folded for tacos.
You’ll find Mi Rancho tortillas on our menu most weeks in our tacos, tostadas, or enchiladas.
Send Your Sweet Tooth to Tastebud Rehab
This month, Sun Basket’s Chief Science Adviser, Dr. David Katz has been helping us sort facts from fictions and dispel myths about healthy eating. In the final week of this series, he’s sweet talking us about sugar.
What does the research say about sugar and health?
First, let’s take a step back and remember why we eat: to nourish our bodies with the foods it needs to thrive. And the most direct path to optimizing health is to optimize the quality of the foods we eat. When it comes to high-quality food choices, sugar ranks pretty poorly. Offering little-to-no nutritional benefit, sugar is the ultimate empty calorie. The research is very clear that sugar can have adverse effects on our health. Too much of it can stimulate the appetite and lead to overeating, which can trigger a release of insulin, and could lead to chronic diseases including diabetes.
Are all sugars the same?
The two main sugars are sucrose, or table sugar, and high-fructose corn syrup, and while they’re not the same, their similarities are far more important than their differences. Both are made of glucose and fructose and have mostly the same effects on our bodies.
But rather than worry about the type of sugar, what’s most important is to focus on high-quality whole foods that are as minimally processed as possible. The less processed a food is the more nutrients it retains, and the less concentrated the sugar. It’s easy to drink an eight-ounce glass of OJ, but that’s the equivalent of consuming three whole oranges. Because fruit juice has been processed, nutrients and fiber are lost and it contains three times the amount of sugar found in a single orange.
That’s why my advice is to treat fruit juice as a source of sugar. But, because whole fruit is loaded with fiber and health-promoting nutrients, the net effect of eating fruit (and the moderate amount of sugar that comes with it) has a reduced risk of diabetes and weight gain, and better overall health than if one was to avoid fruit entirely for fear of its naturally occurring sugars. Moral of the story: the more you can keep your sugar intake coming from whole food sources, the better.
Is natural sugar better than refined?
Sugar is sugar. The most important thing is to limit how much you eat. Honey may offer some interesting benefits related to immune function, and honey, maple syrup, and molasses have trace nutrients that pure sugar doesn’t have. But since the common problem is too much added sugar in our diets, one of the goals of trading up to better meals is dialing sugar intake down, and this includes even natural sweeteners.
What about artificial sweeteners?
The funny thing is that artificial sugars were first developed as a way to sweeten food without the adverse effects of natural sugar. However, many studies have found that common artificial sweeteners like Splenda and Nutrasweet can actually disrupt the microbiome and lead to insulin resistance, the very thing they were developed to prevent.
I also worry that these artificial sweeteners feed a sweet tooth and can actually heighten sugar cravings, making things worse, rather than better.
There’s a new category of sugar substitutes, marketed as natural, zero-calorie sweeteners such as stevia, and monk fruit extract. While these may be better options since they contain no artificial ingredients, they’re still highly processed, and still enable an ever-growing sweet tooth. Research into their safety is ongoing.
My advice is to minimize added sugar and sugar substitutes, (including both artificial or natural, zero-calorie sweeteners). Focus on real, whole foods that offer just the right amount of sweetness while also delivering fiber and health-promoting nutrients, and, when you do want to something sweet, simply have the real deal, in mindful, moderate portions.
What tips can you offer to those who want to reduce the amount of sugar they eat?
The more added sugar we eat, the more we tend to want it. The good news is that this process works in reverse, too. The less sugar we eat, the more sensitive we become to added sweetness, and the less sugar we need to feel fully satisfied. My advice is to trade up to better quality food that doesn’t include more than just enough sugar. I call this tastebud rehab, helping your palate recover from the excesses of sugar. With increasing sensitivity to sweetness, you will find yourself enjoying a wide variety of foods without the need to rely on sugar. And then, when you do enjoy a treat, you’ll find yourself satisfied by far less sugar than before.
10 Sweet Tips for Putting Sugar in Its Place
- Avoid artificial anything. Steer clear of those colorful chemical-filled packets (the questionable ingredients are in fine print for a reason).
- Be skeptical of sweet promises. “Sugar-free,” “low-sugar,” “light,” etc., are simply marketing terms and all they really do is give you a strong indication that what you’re eating is full of artificial sweeteners. Alternatively, the terms “unsweetened” or “no-sugar-added” usually signal that a product is free of both added sugars and artificial sweeteners.
- Dial it back. Once you’re aware of how much sugar you’re getting, you can start to dial it back. Try adding half the amount of sugar to your coffee. Make your morning parfait with a 50/50 blend of plain and flavored yogurt, use unsweetened almond milk in your smoothies, and try natural, no-sugar-added peanut butter.
- Get smart about sugar. In order to identify the sugar in your diet, you need to know its many aliases: sucrose, sucralose, high-fructose corn syrup (HFCS), agave, rice syrup, brown rice syrup, dextrose, dextrin, maltose, maltodextrin, lactose, evaporated cane juice, and glucose syrup are just a few.
- Go whole or go home. When cooking, use whole foods like fresh or dried fruit to add sweetness to a dish. A splash of fruit juice or a drizzle of natural sweeteners like honey or maple syrup, in mindful amounts, can also do the trick.
- Look at the labels. We all know that there’s plenty of sugar in pastries and candy, but a surprising amount of the sugar in our diet sneaks in on the DL. Scan the ingredient list for sugar synonyms, and check out the grams of sugar per serving displayed on the nutrition facts panel. (Pro tip: 1 teaspoon of sugar = 4g of sugar.) Soon, new FDA regulations will require all labels to differentiate between naturally occurring sugars and added sugars, which will make dodging sugar even easier.
- Marie Kondo your plate. Yes, we eat to nourish our bodies, but we also eat for pleasure, social connection, and so so much more. Birthdays, anniversaries, and treat yo-self occasions are often celebrated with sweets. Instead of banishing sugar altogether, simply raise your standards. Ask yourself, does this food, on this occasion, spark joy? If so, indulge with intention.
- Practice patience with your palate. Your taste buds need time to become more sensitive to sugar—Dr. Katz calls this “tastebud rehab.” Soon, fresh fruit will become the perfect level of sweetness, and your favorite dessert will taste way too sweet. Hard to believe, but it’s true.
- Rethink your drinks. Sweetened beverages are one of the most concentrated sources of added sugar: energy drinks, soda, sports drinks, etc. While you’re at it, ditch the “diet” drinks too, these almost always indicate that artificial sugars are at the scene of the crime. Pro tip: Beverages don’t have to be boring, here are some ideas for spa waters to get you inspired to sip something better.
- Up your awareness. The first step for change is always establishing awareness. Before we can get to where we are going, we need to know where we currently are. Pay attention to how much sugar you’re actually adding to your coffee, how much sugar is in the yogurt you eat for breakfast every day, or in the nutrition bar you eat at 3 p.m.
Illustration by Ekström Design
Chocolate Cookies get a Good-For-You Boost
Now we aren’t going to claim that these cookies are healthy—they’re made with sugar, after all. But the black sesame seeds push them into the healthier category. Those tiny seeds are packed with protein, an excellent source of good fats, and loaded with minerals such as iron, zinc, and calcium. As good as they are, the real reason we love black sesame is that we’re fools for its rich, nutty flavor, which happens to be an ideal match for bittersweet chocolate. Note that this recipe can easily be doubled.
Chocolate Chunk Black Sesame Cookies Recipe
Makes 1 dozen
Shopping List
½ cup cold unsalted butter
3.5-ounce bar bittersweet chocolate
¼ cup plus 3 tablespoons black sesame seeds
¾ cup plus 2 tablespoons all-purpose flour
¼ cup brown sugar
¼ cup powdered sugar
¼ teaspoon kosher salt
¼ teaspoon baking powder
¼ teaspoon baking soda
1 teaspoon pure vanilla extract
¼ cup coconut sugar
1 tablespoon white sesame seeds
Tools
Food processor, large bowl, sheet pan
1. Prep the ingredients; make the cookie dough
Heat the oven to 350°F. Line a sheet pan with parchment paper.
- Cut the butter into ½-inch pieces.
- Coarsely chop the chocolate.
- Set aside 1 tablespoon black sesame seeds for garnish.
In a food processor, process the remaining ¼ cup plus 2 tablespoons black sesame seeds until coarsely ground. Add the flour, brown sugar, powdered sugar, salt, baking powder, and baking soda and process until combined, about 30 seconds. Add the butter, chocolate, and vanilla and process until a cohesive dough forms, about 30 seconds.
2. Form and bake the cookies
- In a small bowl, spread the coconut sugar in an even layer.
Shape the dough into 1-inch balls. Roll each dough ball in the coconut sugar. Using the bottom of a glass or bowl, flatten each ball into a 2-inch-wide round. Arrange the cookies, spaced about 1 inch apart, on the prepared sheet pan. Sprinkle each cookie with a few black and white sesame seeds.
Bake until light brown, 10 to 12 minutes. Let cool on the sheet pan for about 10 minutes.
Serve
Transfer the cookies to a plate and serve.
Nutrition per serving: Calories 230, Protein: 3g (6% DV), Fiber: 1g (4% DV), Total Fat: 14g (22% DV), Monounsaturated Fat: 2g, Polyunsaturated Fat: 0g, Saturated Fat: 7g (35% DV), Cholesterol: 20mg (7% DV), Sodium: 90mg (4% DV), Carbohydrates: 21g (7% DV), Total Sugars: 13g, Added Sugars: 7g (14% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Busting the Protein Myth
All month, Sun Basket’s Chief Science Adviser, Dr. David Katz is helping us sort facts from fictions and dispel myths about healthy eating. This week, he’s fueling us with facts about protein.
Many people are trying to follow high protein diets. Is “more” actually “better?” How much protein do we really need?
Maybe because fat and carbohydrates have been vilified, protein, the third and final class of macronutrient, has emerged as the hero. The idea seems to prevail that protein is the virtuous nutrient; that the more, the better; that we don’t get enough; that the best sources of protein are the best foods to eat; that we need to eat high-protein foods, notably meat, to build muscle. In fact, all of these ideas are wrong.
Protein is an essential nutrient, providing the essential amino acids the body needs to build its own critical protein molecules. But most Americans get far more than the roughly 0.8 g of protein per kilogram of body weight that the Dietary Reference Intake tells us we need. To translate, an adult weighing 154 lbs (70 kg) needs roughly 56 grams of protein daily. There’s about 30 grams of protein in a mere 3.5 oz of chicken breast (about the size of a deck of cards); about 20 grams in a half cup of tofu; and about 10 grams in a half cup of cooked beans. You start to see how easy it is to get to 56 grams, and much more, over the course of a day.
Protein in excess of what the body needs doesn’t turn into extra muscle, it’s simply excess calories. The healthy approach to protein isn’t, “the more the better,” but rather the better the protein-containing foods you eat, the better. It all comes down to quality foods and quality meals made from them.
Lean meats, fish, eggs, and dairy are all excellent protein sources. But all plant foods contain all of the essential amino acids, too. Even a vegan diet that’s balanced and made up of wholesome foods, readily provides all of the necessary protein, in terms of both quantity and quality, that a body needs. As for the idea that we need to eat meat to be strong or grow our muscles, think about a horse, or for a closer animal cousin to us, a gorilla. These mountains of muscle are made from plant foods. Humans can make muscle from plant proteins, too.
Are certain forms of protein better than others? What are the best food sources of protein?
There is a time-honored, formal measure of “protein quality” used by government agencies and health professionals, but it has important limitations. Traditionally, the quality of protein has been based entirely on the concentration of protein in a food, and the relative concentration of the essential amino acids. That metric tends to favor meat over plant sources. But the Dietary Guidelines for Americans specifically encourage more plants and less meat in our diets. I’m involved in a project to update the definition of protein quality so that it reflects the quality of the food source of that protein, rather than the protein concentration of a given food.
High-quality foods should lead to high-quality health. With that in mind, and noting that all of the best diets are “mostly plants,” it’s good to get much of your protein from wholesome plant foods. The most concentrated sources are legumes—beans, chickpeas, lentils, peas. But there is protein in nuts, seeds, whole grains, in some vegetables, and even a bit in fruit; over the day, it all adds up. So a variety of wholesome plant foods is always desirable. Of course, protein is even more concentrated in meat, eggs, and to a lesser extent, dairy. If you eat these, make sure it’s the good stuff, from animals that are well tended and well fed, and place the emphasis on fish and seafood.
Since most of us get more than enough protein from our foods, there’s not much reason to shop protein powders and the like, unless you are a competitive bodybuilder.
What You Really Need to Know About Protein:
- Focus on the quality of the food, rather than the quality of the protein. Yes, beef has more concentrated protein than beans, but the net effect of adding beans to your diet would almost certainly be a benefit to your health, whereas the addition of beef is apt to do the opposite. Also—and, yes, this is important—sourcing more protein from plant foods is far better for the environment.
- More is not better. Protein deficiency is all but unheard of in the United States. Most of us get plenty of protein. Focus on eating balanced meals of high-quality foods, and the protein content will take care of itself.
- Balance and variety are key. Wholesome foods in sensible combinations deliver ample protein while also optimizing the delivery of other key nutrients, from fiber to omega-3 fats, antioxidants to essential minerals. Get plenty of good protein in your diet by focusing on the composition of that diet. In other words, focus on foods first, and let the nutrients—including protein—follow.
The Truth about Fat
All month, Sun Basket’s Chief Science Adviser, Dr. David Katz is helping us sort facts from fictions and dispel myths about healthy eating. This week, he takes on the weighty subject of fats.
What’s the deal with fat? Should we limit it or load up on it?
The simple reality is that many diets associated with the best health outcomes are high in fat (see the traditional Mediterranean diet), while others, like some Asian and vegan diets, are quite low in fat. Both can be equally healthy because it’s not the amount of fat that determines whether or not a diet is healthy, it’s the quality of the food.
Rather than worry about whether to limit or load up on fat, you should focus instead on the wholesomeness of your food choices. If you’re getting a generous amount of dietary fat from olives, avocado, nuts, seeds, fish and seafood, the fat will be good for you, because those foods are good for you.
What are some of the most common myths about fat?
One myth is that fat is bad. That’s not just a little bit wrong; it’s a lot wrong. Some fats are actually essential nutrients; they’re, accordingly, called “essential fatty acids.” Your body isn’t capable of producing these nutrients on its own. Without them, you could be at risk of developing actual deficiency syndromes. In addition, the evidence is strong that replacing saturated fats with unsaturated fats from plants, as well as fish and seafood, can decrease the risk of heart disease.
Another myth is that all fats are good. That’s not true, either. Saturated fats from meat and dairy are still associated with inflammation and an increased risk of heart disease.
One thing that’s not a myth is that fat is the most calorie-dense macronutrient. Gram for gram, it delivers almost twice the amount of calories as carbohydrates and protein. But that isn’t a good reason to avoid eating fat. We know that calories don’t determine health and that fats have too many essential benefits to disqualify them from their place on your plate. Fats can aid in nutrient absorption, keep joints lubricated, help with hormone production and regulating body temperature. What’s most important, is to focus on the quality of the fats you consume.
So what types of fats should we be eating?
Unsaturated fat, which comes primarily from plants, is generally your best choice. Again, whole-food sources such as olives, avocados, nuts, and seeds, which tend to come with other healthy nutrients in addition to fats, such as vitamins, minerals, and fiber are the best bet for optimal health.
Saturated fats, which are found in some tropical plants like palm and coconut as well as in animal products, are associated with inflammation and an increased risk of heart disease and should play a smaller role in your diet.
Though artificial trans fats have been banned by the FDA, full compliance with the new regulations won’t happen for a few more years. There are still some hidden trans fats floating out there, mostly in processed foods. Avoid them as much as possible to reduce the risk of stroke, heart disease, and diabetes.
Sun Basket’s Head Dietitian, Lindsey Kane’s Tips for Embracing Healthy Fats
- Make Friends with Fats: The first step is to recognize that fats play an essential role in human health and there’s no reason to fear them.
- Quality > Quantity: Just like creating a strong, reliable network of friends, choosing the right fats is all about quality. Nourishing, whole food sources will always be the most life-enriching choice.
- Opt for Omega 3’s: It’s clear that inflammation fighting omega 3’s are essential to our health, and many of us aren’t meeting the daily recommended amount. Top your banana oatmeal with walnuts, sprinkle sea vegetables like nori into your stir-fries and add salmon to your regular dinner rotation.
- Let Plants Prevail: Fruits, vegetables, grains, and legumes all tend to be low in saturated fat and the fats they do offer, are composed of predominantly unsaturated fat. Let these plant foods, dominate your plate’s real estate. Shift plants to the center of your plate, and let meat, which is high in saturated fat, serve as more of a condiment or side dish. Or, try going meatless a few nights per week.
Get Smart About Carbohydrates
All month, Dr. Katz is helping us sort facts from fictions and dispel myths about healthy eating. This week, he takes on carbohydrates, a vast nutrient category that’s often demonized and widely misunderstood.
Many people try to limit their carbohydrate consumption. Is that something you recommend?
The most nourishing foods on the planet—vegetables, fruits, legumes, whole grains—all contain carbohydrates, so limiting or avoiding this macronutrient altogether means depriving your body of some of the most nutrient-rich, health-promoting foods available. The question isn’t whether you should limit carbohydrates, but instead, which carbs you should eat more of. Smart carbs—whole fruits, vegetables, and other plant foods—should be part of every meal. When you eat unprocessed foods, you get the whole package—nothing lost or added—and score all the health-promoting benefits.
Carbohydrates are the body’s number one source of fuel, and hardly an enemy of healthy eating. In the end, good health isn’t defined by the number of carbohydrates, proteins, or fats you eat, it’s defined by the quality of your food choices. Any ratio of fats, proteins, and carbs can promote health, as long as they come from nutrient-rich whole foods like fruits, vegetables, whole grains, beans, nuts, seeds, and legumes. These complex carbohydrates are not just packed with fiber, vitamins, and nutrients, they can also help provide energy throughout the day.
Some people avoid eating gluten in an attempt to be healthy. What are your thoughts on going gluten-free? Are there certain people who should avoid gluten?
Gluten is a complex protein molecule found in wheat and barley, a variety of other grains, and in many processed foods—it is by no means toxic. Many foods that are sources of gluten are highly nutritious and rich in vitamins, minerals, and especially fiber—a very important nutrient that the standard American diet tends to lack. Cutting out gluten-containing grains from one’s diet increases the risk of getting far too little dietary fiber with no nutritional advantage.
That said, there are certain reasons to avoid gluten. About 1 percent of the population has celiac disease, a condition in which the immune system makes antibodies to gluten. Another 10 percent of the overall population seems to have some level of gluten intolerance, even in the absence of antibodies. Gluten intolerance is not as serious as celiac disease, but it is a reason to avoid gluten. This leaves about 90 percent of the population who can eat gluten. Most of us will not derive any benefit from avoiding it. If you feel you might have a problem digesting gluten, don’t self-prescribe a gluten-free diet. It’s important to work with a health professional when making decisions about which foods to exclude from your diet. Going gluten-free without a medical diagnosis can do more harm than good.
Diets that isolate a single macronutrient—low carb, high protein, no fat—have been popular for decades, but the truth is that these plans don’t provide the benefits of a more holistic approach to eating. The truly healthy way to eat is to simply fill your plate with a diverse selection of wholesome, unprocessed foods, most of them plants. Get the foods right, and the macronutrients will take care of themselves.
By refusing to swing with the pendulum that declares one macronutrient good and another one bad, you can focus on what really matters: cook real food, gather at the table, laugh out loud, and enjoy your meals. At the end of the day, that’s all the nutrition advice you really need.
Dr. David Katz, Sun Basket’s Chief Science Adviser.
Dr. Katz is globally recognized as a leading authority on nutrition, wellness, and the prevention of chronic disease, having served as the founding director of the Yale-Griffin Prevention Research Center, president of American College of Lifestyle Medicine, founder of the nonprofit True Health Initiative, and the author of The Truth About Food. In the year ahead, Dr. Katz will collaborate with Executive Chef Justine Kelly and our dietitians to inspire recipes, educational content, and wellness tools to empower you to discover Your Kind of Healthy.
Find Your Kind of Healthy on the Sun Basket menu this week
One great way to get more complex carbohydrates into your diet is with our Quinoa and Black Bean Tacos with Cabbage Slaw and Rosemary-Dijon Pork Chops with Chunky Applesauce and Broccoli Rabe. Both feature nutrient-rich carbohydrates, and provide more than 40 percent of daily recommended fiber.
The Two-Ingredient Kombucha Cocktail We’ll be Drinking all Year
The fermented tea everyone’s drinking has recently made its debut as a cocktail mixer. When you think about, that makes a lot of sense. Kombucha is tart, fizzy, and a little bit funky, just the thing to mix with your favorite spirits. Here, we’ve paired ginger kombucha with Campari for a low-ABV drink you can sip all night.
Kombucha-Campari Spritz Recipe
Serves 2
Shopping List
1 organic lemon
2 ounces Campari
2 cups ice
4 ounces ginger kombucha
Tools
Cocktail shaker, medium frying pan
1. Char the lemon garnish
- Cut the lemon in half crosswise, then cut half into thin rounds; save the remaining half for another use.
In a dry medium frying pan over medium-high heat, add the lemon rounds and cook, turning once, until fragrant and lightly charred, 1 to 2 minutes. Transfer to a plate.
2. Make the Campari spritz
In a cocktail shaker, add the Campari and half the ice. Shake well, about 30 seconds.
Serve
Fill two rocks glasses with the remaining ice. Strain the Campari into the glass and top off with as much kombucha as you like. Garnish each glass with a charred lemon slice and serve.
Nutrition per serving: Calories: 140, Protein: 1g (2% DV), Fiber: 1g (4% DV), Total Fat: 0g (0% DV), Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Saturated Fat: 0g (0% DV), Cholesterol: 0mg (0% DV), Sodium: 0mg (0% DV), Carbohydrates: 19g (6% DV), Total Sugars: 15g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Recent Comments