SUSHI
healthy benefits
SUMMER GRILL FUN fun recipe
inside! Gouda Find a delicious recipe on page 17
Discover the history of gouda cheese
The GOOD and BAD of drinking wine
Fall in love
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with every
sip!
sushi: the art Of craft beeR: gOuda: summer grill fun: wine for thought 3
health benefits from eating
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Before we take a close look at the health benefits of Sushi, it is important to put the subject in its proper context. According to the latest life expectancy data (2013) compiled by the World Health Organization (WHO), the Japanese have the second longest lifespan of any country in the world, with Japanese men living an average of 82 years and Japanese women living an average of 87.2 years. This is considerably longer than the worldwide average lifespan for men and women, 68.5 years and 73.5 years respectively. Moreover, Japanese men and women both live about five years longer on average than their American counterparts. the Japanese also have one of the lowest rates of cardiovascular disease in the world, as well as one of the lowest rates of obesity. Is this good fortune for the Japanese more attributable to good genetics or to the traditional Japanese diet? To answer this question, it is interesting to look at the average lifespan of Americans with 100 percent Japanese heritage but who have grown up with the food culture of United States their entire lives. Do these Japanese Americans have a longer lifespan on average that other Americans? According to the United States centers For Disease Control and Prevention (CDC), they do not. This would suggest that the traditional Japanese diet of Sushi, Nori, and Fresh Vegetables contributes more to their longer than average lifespan and overall remarkable health statistics. Considering the facts above, it seems that Americans would do well to replace at least some of their American cuisine with Japanese cuisine. Below, you will find a discussion of the various health benefits of Sushi. Please note that for the purpose of this article, the more general and Americanized vernacular meaning of the word “SUSHI” will be used, not the more narrow Japanese definition of “SUSHI” meaning flavored rice. Now let’s take a look at the health benefits of each of the ingredients found in Sushi Some traditional sushi rolls made with raw fish, vegetables, rice and nori -- which is a type of seaweed -- are low in calories. For example, a salmon cucumber roll contains just 231 calories and 4 grams of fat, while a mackerel roll has about the same calorie count with only 2 grams of fat. A shrimp roll provides 199 calories and 0 grams of fat. To make the calories you consume even lower, start subtracting ingredients. Remove the fish to make a veggie roll to bring the calorie count down to 170. A piece of sashimi, which nixes the rice, is only 35 calories, when you prepare it with tuna. Avoid tempura, or fried sushi, as well as spicy sauces made with mayonnaise, as they both increase the calories.
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The outer wrap of sushi rolls, nori is a staple in Japanese cuisine, and for good reason. It’s very low in calories but is plentiful in nutrients such as vitamins A, B-6 and C, as well as in minerals like iodine. Additionally, a 2011 review published in the “Journal of Agricultural and Food Chemistry” concluded that the proteins in seaweed could reduce blood pressure and improve heart health. Much of the nutritional impact of sushi comes from the fish or seafood in the roll. Nutrition author Carol Ann Rinzler notes in “Shape” magazine that salmon and tuna are both healthy options because they’re high in protein, omega-3 fatty acids and vitamin D. Mackerel is also rich in omega-3s, as is selenium, which is a mineral that might help protect against cancer, according to “Shape.” Sushi does not have to contain fish; it can be made with any type of seafood. Other nutritious options for fillings include shrimp, scallops and eel. To boost your intake of nutrients, look for sushi rolls that contain vegetables as well as seafood. Some rolls, such as the California roll, include avocado, which is a source of healthy fat. To increase your intake of fiber, ask for sushi made with brown rice instead of white rice, and don’t forget the condiments that come with sushi. Spicy wasabi contains antioxidants and pickled ginger is an antimicrobial and antiviral agent. Skip the soy sauce, though, as it’s loaded with sodium. Sushi has its benefits, but certain types of fish can contain too much mercury. Consuming too much mercury can cause problems with vision, memory, headaches and hair loss. The Food and Drug Administration recommends shying away from shark, swordfish, king mackerel and tilefish, due to mercury content, and sticking to shrimp, salmon, pollock and catfish. Tuna, a sushi staple, has moderate levels of mercury. The FDA recommends keeping your fish-centric meals to no more than 12 ounces a week. Some of the health benefits of sushi include its ability to lower blood pressure, decrease levels of “bad” cholesterol in the body, improve hormone balance, increase the metabolism, prevent certain cancers, aid in the health of your gastrointestinal system, boost circulation, build strong bones, and improve the strength of your immune system.
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No matter where you are in the world, or what your personal preferences are for food, there a good chance that you have eaten, seen, or been intrigued by sushi. This staple of
Japanese cuisine has been around for nearly 700 years, although what we think of as sushi in the modern world only came around approximately 200 years ago. When discussing sushi, particularly its health benefits, it is important to remember that sushi comes in endless varieties, so the health benefits will similarly shift depending on what rolls you choose. Primarily, however, sushi will always contain rice, and will almost always be soaked in rice vinegar, which makes the rice stick together. Beyond that, the most common elements are raw fish (sardines, mackerel, salmon, and tuna are the most common in Japanese sushi), but there are also cooked elements in some other sushi varieties. Various vegetables, both pickled and unpickled, often accompany the fish and the rice roll (known as maki) will then be wrapped in seaweed (nori). These basic elements change dramatically, depending on the region of the world, the modernity of the sushi restaurant/chef, and personal preference. The most common side dishes for sushi, ginger, wasabi, soy sauce, and green tea, also add their own unique health benefits to this internationally beloved dish. The western world has been in a recent love affair with sushi, particularly since the recent health crazy after omega-3s, fatty acids that are actually beneficial and essential for human health. Omega-3s are found in very high quantities in certain types of fish, including many of the most common and delicious varieties included in traditional sushi. That being said, sushi doesn’t have to contain fish at all. many vegetarian rolls can be wonderfully healthy options, and other seafood like shrimp, eel, and scallops are also popular choices. Finally, depending on certain spicy sauces (made of mayonnaise) and tempura rolls may be delicious, but they also contain high levels of calories and fats. If you want the purest and healthiest form of sushi, stick with the traditional favorites, and always eat in moderation!
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ART
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BEER 9
having the correct amount of S
o what’s in a beer glass? Hopefully beer, but there’s much more to be found. Though some beer novices say “the vast majority of glassware is just marketing,” this couldn’t be further from the truth. As BeerAdvocates, we feel that beer drinkers deserve better than this. So here’s the real deal ... Sure, there’s a marketing component to beer glassware, but one only needs to look beyond the branding to discover that something bigger is taking place. As soon as the beer hits the glass, its color, aroma and taste is altered, your eye candy receptors tune in, and your anticipation is tweaked. Hidden nuances, become more pronounced, colors shimmer, and the enjoyment of the beer simply becomes a better, more complete, experience. Still think it’s just marketing? Well the sophomoric pun “head is good” has a mature side. Scientific studies show that the shape of glassware will impact head development and retention. Why is this important? The foam created by pouring a beer acts as a net for many of the volatiles in a beer. What’s a volatile? Compounds that evaporate from beer to create its aroma, such as hop oils, all kinds of yeast fermentation byproducts like alcohol, fusels and fruity esters, spices or other additions. So a glass that promotes a healthy foam head may enhance the trapping of certain volatiles. And as varying levels of head retention and presentation are desired with different styles of beers, different styles of glassware should be used accordingly. Presentation marries science.
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hops
Picking the right
glass So which glassware do you use? The answer can often be overwhelming. In Europe, especially Belgium, each brand of beer will often have its own glass. In fact, some breweries have been known to engineer the glass before the beer, and many bars will also stock unique glassware for every brand of beer they serve, which could be hundreds or thousands. And while it’s always a good idea to use glassware designed by the brewery for a specific brand of beer, sometimes this is not an option. But fret not! We’ve complied a quick guide of recommended glassware that will cover most beers and arm you with a very versatile arsenal of glassware.
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facts Who knew?
Did you know that 60% of all Dutch cheese comes from Gouda? This is also the place to visit the traditional cheese market. This historic event lets you witness farmers and traders negotiate prices. You will believe that you have gone back in time when you visit the cheese market. Cheese wheels are bought and sold in the traditional manner in front of Gouda’s beautiful old city hall. Farmers and traders ‘clap hands’ to confirm the sale. The cheese market is held every Thursday morning from April through August.
Why Gouda Cheese is So Loaded with Nutrition
This is where Gouda cheese comes in. You see, the food that is highest in Vitamin K2 is natto, which is very difficult to find and even more difficult to consume due to its very horrible taste and texture. If you are game, you can usually find it at Asian specialty stores in the freezer section for about $3 for a small container. Natto contains
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a whopping 1,103 mcg of K2 per 3 1/2 ounce portion which blows away every other food by a country mile. The second highest food in Vitamin K2 is goose liver pate which has 369 mcg per 3 1/2 ounce portion. While highly delicious and wonderful to eat, goose liver pate is very hard to find in most places. It is also a very high end, gourmet food which makes the price out of reach for most. Rounding out the top 3 foods highest in Vitamin K2 is none other than the humble Gouda cheese, which boasts 75 mcg per 3 1/2 ounce serving! This compares to pastured egg yolks and butter, which each have about 15 mcg of K2 per 3 1/2 ounce portion.
The first mention of Gouda cheese dates from 1184, making it one of the oldest recorded cheeses in the world still made today.[4] The cheese is named after the Dutch city of Gouda, not because it is produced in or near the city, but because it has historically been traded there. In the Middle Ages, Dutch cities could obtain certain feudal rights which gave them primacy or a total monopoly on certain goods. Within the County of Holland, Gouda acquired market rights on cheese, the sole right to have a market in which the county’s farmers could sell their cheese. All the cheeses would be taken to the market square in Gouda to be sold. Teams consisting of the guild of cheese-porters, identified by differently colored straw hats, carried the farmers’ cheeses on barrows, which typically weighed about 160 kg. Buyers then sampled the cheeses and negotiated a price using a ritual
system called handjeklap in which buyers and sellers clap each other’s hands and shout prices. Once a price was agreed, the porters would carry the cheese to the weighing house and complete the sale.[5] To this day, farmers from the surrounding region gather in Gouda every Thursday morning between 10 am and 12:30 pm from June until August to have their cheeses weighed, tasted, and priced. Today, most Dutch Gouda is produced industrially. However, some 300 Dutch farmers still produce boerenkaas (“farmers cheese”) which is a protected form of Gouda made in the traditional manner, using unpasteurized milk. Cheesemaking traditionally was a woman’s task in Dutch culture, with farmers’ wives passing their cheesemaking skills on to their daughters.
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FUN
SUMMER GRILL M
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emorial Day marks the unofficial beginning of summer, and you know what that means: barbecue season! There’s nothing better than cooking up a feast on the grill. Practically anything can cook over a flame, yet many unexpected foods are hidden in a hamburger’s shadow. So it’s time to think outside the grill marks! From meatballs to avocados, French toast to banana splits, grilling will never be the same.
It’s time to get grilling! Whether you’re a vegetarian, meat-lover or somewhere in between, EatingWell’s Ultimate Grilling Guide covers everything you need to know to become master of barbecue. Try one of our top grilling recipes, and get more ideas from our Healthy grilling recipes slideshows and collections, such as Quick Grilling Recipes and Grilled Chicken and BBQ Chicken Recipes. Don’t miss our grilling articles to learn how to roast on the grill or pair wine with grilled fare. Plus find more recipes for summer favorites: burgers, drinks, pies and more. We hope our grilling recipes, tips and articles will inspire you to cook on the grill often. So get outside and get grilling! Check out a new, fun recipe on this month’s issue. Follow the directions and recipe to have a delicious grilling experience and get out and enjoy the weather this summer!
SUMMER RECIPES Flattened Chicken and Grilled Romaine with Parsley-Lemon Sauce This grilled chicken deserves a spot in your weekly dinner rotation. Quick tip: To remove a chicken’s backbone, insert kitchen shears in cavity and cut entire length on one side of the backbone. Rotate the chicken 180 degrees, then cut along the other side.
DirectiOns
Ingredients •1 (2 1/2- to 30-pound) chicken, backbone removed and chicken flattened •4 cloves garlic, chopped Kosher salt •Freshly ground black pepper •1 oz. Parmesan, grated (about 1/4 cup) •1/4 c. chopped fresh flat-leaf parsley •1/4 c. toasted hazelnuts or almonds, chopped •1 tsp. lemon zest, plus 2 tablespoons lemon juice •4 tbsp. extra-virgin olive oil, divided •2 romaine hearts, halved lengthwise
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Preheat grill to mediumhigh set up for direct and indirect grilling.
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Loosen skin of chicken and spread garlic underneath. Season with salt and pepper. Grill over direct heat, breast-side down, covered, until goldenbrown and charred, 5 to 7 minutes. Flip and grill over indirect heat, covered, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 35 to 40 minutes.
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Meanwhile, combine Parmesan, parsley, hazelnuts, lemon zest and juice, and 3 tablespoons oil in a bowl. Season with salt and pepper.
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Brush romaine with remaining tablespoon oil. Season with salt and pepper. Grill, over direct heat, turning once, until charred and wilted, 1 to 3 minutes. Serve the chicken and romaine topped with the parsley-lemon sauce.
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lcohol is the Goldilocks of the nutrition world. Too much can be destructive to your health, raising your blood pressure and your risk of developing several kinds of cancer. Too little may hold you back from some of the benefits that moderate drinkers enjoy, like lower incidence of cardiovascular disease, mortality and type-2 diabetes. The amount that’s just right, according to a new study published in the Annals of Internal Medicine, might be a nightly glass of wine with dinner—for some people, anyway. Researchers from Ben-Gurion University of the Negev in Israel wanted to look at how safe and effective it is for a specific group of people—those with well-controlled type-2 diabetes and who had a low risk for alcohol abuse—to drink moderately. People with type-2 diabetes are more likely than the general population to develop cardiovascular disease and have lower levels of heartprotective HDL cholesterol, the authors note. They chose 224 people who fit this profile, and who didn’t drink wine currently, then assigned them to start drinking one of three things. At dinner, the people in the study were told to drink five ounces of one of the following beverages: mineral water, dry white wine or dry red wine. Under the guidance of dietitians, they also followed a Mediterranean diet without calorie restrictions—and kept it up for two years. Intermittently, they took questionnaires and were subjected to follow-ups, including blood draws at the start of the study, six months in and at 24 months, so the scientists could look at biomarkers of glycemic control, lipids and liver function.
They found that the red wine drinkers had significantly increased their levels of good HDL cholesterol and had a more beneficial cholesterol ratio compared to the group that drank water. They were also the only group to experience a significant drop in components of metabolic syndrome. People who drank either red or white wine also reported better sleep quality than the group that drank water, and the researchers found no significant adverse effects with any group. (It’s worth making it explicit that those who drank alcohol, drank just one glass per night, with meals.)
Here is a list that we made for 7 different drinking occassions 1 At dinner with friends? Bring with you a bottle of Cabernet Sauvignon and Merlot blend.
2 At your best friend’s birthday? sparkling Frizzante, an Italian Prosecco or a Spanish medium Cava are great fruity choices.
3 On a date?
Aa romantic night might plump for a fruity warm red wine while a pink rosé will be also a great
4 When you’re home alone.
Give yourself a treat and open that bottle of wine you always wanted to! How about an Argentinian Malbec?
5 Day drinking!
Perfect matches would be an Italian Prosecco, a French Beaujolais, a Verdejo or Viura with wine.
6 Near the end of the day?
Our preferences tend to change, preferring heavier and stronger wines, usually aged and full-bodied.
7 Is the weather hot?
The types of wines people tend to drink when the day is sunny and the temperature rises are chilled.
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