Woot woot, #icedcoffee!!! After a roller coaster of bad press, #caffeine, found in its natural form like #coffee, tea, kola nuts, and cocoa beans (chocolate), is health approved! About 300 to 400mg per day (the equivalent in 2-4 8 ounce cups of coffee) has shown to protect against #heart disease, lower risk of #diabetes and #breastcancer, increase #longevity, decrease #musclefatigue during workouts, slightly increase #metabolism, and is an #antioxidant booster.
NOTE: Be mindful of caffeine intake if you already have diabetes because it may increase blood sugar and insulin levels.
NOTE2: caffeine takes about 45minutes to kick in and traces of it can linger up to 10 hours! I would suggest to take your last sip by 1pmish if you find yourself wired at bedtime.
#yumcoffee #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

#HardBoiledEggs are a great, complete #protein that is so easy to cook! As for the #cholesterolconfusion? The #cholesterol in egg yolks does not affect your blood cholesterol as much as crappy fats do (like saturated or trans fat). The #eggyolk contains almost all the vitamins, minerals, protein, and healthy fats. DO NOT throw them away, unless you are at risk for developing #diabetes.

To Cook: Place eggs in water as the water starts to heat. Once the water starts boiling, turn off the heat, but keep the pan on the hot burner, cover, and let the eggs sit for 10-12 minutes. Add 1 tsp of vinegar to prevent cracking. Voila.

#lazynutritionist #bushwick #bushwicknutrition #eggs #completeprotein #easymeals #lazynutrition

Pulp It Up!

Since Bushwick Nutrition covered the pros and cons of juicing in the July 2013 Juicing Vs Blending 101 post, the juicing craze has only picked up momentum. Even those who notoriously avoided the kitchen have jumped on the juicing bandwagon, whipping up creative combinations that are bursting with flavor and nutritional value. Let’s squeeze out even more nutritional benefits from this juicing addiction. Did you know you can use the power packed pulp?

Pulp Facts, Not Fiction

In case you have yet to tango with a juicer yourself, let me explain the basics.When you juice fruits, veggies, or other, your juicer separates the juice (extract) into one container and the fiber (or pulp) into another. Most people who juice tend to throw away this pulp. It’s true that much of the vitamins, minerals, and antioxidants are in the juice, but there are actually nutrients left in the pulp, not to mention all the great fiber. As a Registered Dietitian,I am extremely pro-fiber and hate to see such rich pulp go to waste when there are so many exciting ways to use this secret source of nutritional power. Throwing the pulp away is an even more perplexing phenomenon because most people only get 50% of their recommended daily allowance of fiber!

For people who have difficulty digesting fiber, juicing may be their only option. But for most people, fiber is essential. Research suggests that fiber reduces the risk of CVD, stroke, hypertension, diabetes, obesity and certain gastrointestinal disorders (constipation, reflux, ulcers,). In addition, it improves cholesterol levels, such as total cholesterol and LDL (Lethal) cholesterol. Fiber is also imperative in the management of blood sugar and insulin sensitivity, making it a great nutrient for people with diabetes or those who are at risk for developing diabetes.  And of course, fiber helps us feel full for a longer period of time, contributing to a healthy body weight. 

So in order to take advantage of this excess fiber, while reducing waste and getting our green on, here are ways to use the pulp. Let’s pulp it up! 

Consider that fruit-based pulp lends itself to sweet recipes while vegetable-based pulp makes for better savory dishes. Adding pulp to any of the recipe ideas below adds quick nutritional properties, taste and texture to any meal or snack.

Fruit-Based Recipe Ideas

• Smoothies
• Pancakes
• Pulp-cicles
• Pulp-cubes
• Bread  
• Jam
• Muffins

Veggie-Based Recipe Ideas

• Pasta Sauce
• Guacamole
• Soups
• Stews
• Salads
• Tacos
• Quesadillas
• Savory Bread
• Mac & Cheese
• Cream Cheese
• Veggie Burgers
• Rice Pilaf
• Casseroles

It is incredible how many recipes are available online with pulp as a primary ingredient. And it makes sense! You get twice the value for your buck, twice the nutrition and fiber and the satisfaction of minimizing unnecessary waste. Try out the simple recipe below and embrace the power of pulp! 

Juice Pulp Bread Adapted from The Fresh Beet

• 2 cups pulp (in this case, carrots, beets, and ginger)
• 1 ½ cups whole wheat flour
• ½ cup of canola or coconut oil
• ½ cup honey or Agave nectar
• 2 eggs, beaten
• 1 teaspoon vanilla
• ½ cup nuts, chopped
• ½ cup raisins or cranberries, no added sugars (optional)
• ½ teaspoon nutmeg or clove
• 1 ½ teaspoons cinnamon
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• ½ teaspoon salt

1. Beat together oil and honey, then add eggs, vanilla and pulp.

2. Sift dry ingredients and add to pulp mixture.

3. Add nuts last.

4. Bake in a greased 9″loaf pan at 350 F for 50 to 60 minutes.

There are endless opportunities to use pulp in recipes. Have you tried using pulp? 

Written and photographed by Alanna Cabrero, MS, RD

Originally posted at NYHRC Tumblr 

Edited by Tamara Cabrero & NYHRC Team