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What’s for Lunch?

Home-cooked Japanese Lunch

The Menu

  • Shirataki Noodle with Cheese Dipping Broth
  • Steamed Cabbage, Broccoli and Pumpkin

Monounsaturated Fats Reduce Metabolic Syndrome Risk

Canola oil and high-oleic canola oils can lower abdominal fat when used in place of other selected oil blends, according to a team of American and Canadian researchers. The researchers also found that consuming certain vegetable oils may be a simple way of reducing the risk of metabolic syndrome, which affects about one in three U.S. adults and one in five Canadian adults.

“The monounsaturated fats in these vegetable oils appear to reduce abdominal fat, which in turn may decrease metabolic syndrome risk factors,” said Penny Kris-Etherton, Distinguished Professor of Nutrition, Penn State.

In the randomized, controlled trial, 121 participants at risk for metabolic syndrome received a daily smoothie containing 40 grams (1.42 ounces) of one of five oils as part of a weight maintenance, heart-healthy, 2000-calorie per day diet. Members of the group had five risk factors characterized by increased belly fat, low “good” hdl cholesterol and above average blood sugar, blood pressure and triglycerides that increase the risk of heart disease, stroke and type 2 diabetes. The researchers repeated this process for the remaining four oils.

The results were presented at the American Heart Association’s EPI/NPAM 2013 Scientific Sessions in New Orleans.

Results showed that those who consumed canola or high-oleic canola oils on a daily basis for four weeks lowered their belly fat by 1.6 percent compared to those who consumed a flax/safflower oil blend. Abdominal fat was unchanged by the other two oils, which included a corn/safflower oil blend and high-oleic canola oil enriched with an algal source of the omega-3 DHA. Both the flax/safflower and corn/safflower oil blends were low in monounsaturated fat.

According to the American Heart Association, many of the factors that contribute to metabolic syndrome can be addressed by a healthy diet, exercise and weight loss, which can significantly reduce health risks of this condition.

“It is evident that further studies are needed to determine the mechanisms that account for belly fat loss on a diet high in monounsaturated fatty acids,” said Kris-Etherton. “Our study indicates that simple dietary changes, such as using vegetable oils high in monounsaturated fatty acids, may reduce the risk of metabolic syndrome and therefore heart disease, stroke and type 2 diabetes.”

Source: EurkeAlert!

Chickpeas and Vegetable Curry

Chickpeas and Vegetable Curry


1 19-oz can chickpeas, drained and rinsed
2 cups chopped green beans
3 cups cauliflower florets
2 tomatoes, chopped
2 carrots, chopped
1 onion, thinly sliced
1 tbsp butter
2 tbsp minced ginger
2 cloves garlic, minced
3 tbsp mild Indian yellow curry paste
3/4 cup water
2 tbsp all-purpose flour
1½ cups 10% half -and-half cream
1/4 tsp salt


Plain yogurt, raisins and chopped fresh mint


  1. Melt butter over medium heat in a large pot. Sauté carrots and onion for about 5 minutes. Add garlic, ginger and curry powder, cook for another minute.
  2. Add cauliflower and water. Cover and cook for about 8 minutes until all vegetables are almost tender.
  3. Mix in tomato, chickpeas and green beans. Simmer, uncovered and stirring often, for about 2 minutes. Whisk flour into cream and add into pot. Simmer for about 5 minutes, stirring often, until sauce is thick and vegetables are tender-crisp. Season with salt.
  4. Spoon into serving bowls and top with yogurt, raisins and mint.

Makes 6 servings.

Source: Gusto!

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