Your Dietitian: Food pairings boost nutrient absorption

It's not just which foods we eat that's important, it's also which foods we eat together. Pairing certain foods greatly increases their nutrient absorption and thus, the amount of health benefits we obtain. June is known for Father's Day, men's health month and cookouts. We all want good health and longevity for the men in our lives (and for ourselves). So, instead of grilling brats, burgers, ribs or steaks, show your love by serving foods that will help the man in your life live a longer and healthier life. With heart disease being the No. 1 killer of men (and women), consider serving foods good for heart health. What's good for the heart is also good for the brain. Good blood flow to the brain is imperative for preventing Alzheimer's disease. Here are a few suggestions for pairing foods. Besides making delicious meals, the pairing of these foods boosts nutrient absorption and their heart and brain health benefits. Fish rich in omega-3s Many people like to grill. Why not grill salmon or salmon burgers? Nothing could be healthier than salmon, a fish rich in omega-3 fats. Omega-3 fats are vital for both heart and brain health. Sadly, most people only get about 50 percent of the recommended intake. While many people take omega-3 supplements, recent research has discovered that supplements don't provide the heart/brain health benefits obtained from eating fish rich in omega-3 fats. If you are grilling, be sure not to char (or blacken) the salmon, as those charred bits are carcinogenic. Cooking at high temperatures causes the formation of heterocyclic amines (HCAs) — compounds found to cause cancer. To minimize the risk of forming heterocyclic amines, consider marinating. The longer you marinate a food, the greater the reduction in the formation of cancerous HCAs. Six hours of marinating in dark red wine or a mixture of olive oil, lemon juice and garlic will reduce the formation of heterocyclic amines by 90 percent. Tofu, fruits and vegetables do not form carcinogens when grilled. Another way to avoid carcinogenic HCAs is to grill your fish or meat in foil packets. Fish cooked in packets is extremely moist, tender and flavorful, since all the wonderful juices stay in the foil. Plus, cleanup is a breeze. Leafy Greens Salmon looks beautiful served atop sauteed spinach or Swiss chard, or atop a bed of dark salad greens. Besides a beautiful presentation, greens boost the heart and brain benefits of salmon. One study found greater improvements in cognitive function when lutein rich foods were eaten with omega-3 fatty-acid-rich fish such as salmon. As the researcher, Elizabeth Johnson, Ph.D., at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, noted, "this study shows that lutein and DHA omega-3 fatty acids (the type found in fish) work together in the body. No nutrient works in isolation." Dark leafy greens such as spinach, Swiss chard, kale and other greens are the richest source of lutein, an antioxidant. To get the most lutein, serve sauteed spinach or other greens. Spinach and other greens wilt down as they are cooked. For example, five ounces of fresh spinach yields just one-half cup. One-half cup of cooked spinach delivers about 12 milligrams of lutein versus only 1.9 milligrams in a half-cup of raw spinach. (Ten milligrams of lutein, about the amount in one-half cup of cooked spinach, was used in the above-mentioned study.) Since lutein is fat soluble, fat is needed to absorb it. So, sauteing spinach in oil greatly increases the absorption of lutein. Iced green tea To wash it all down, I suggest a pitcher of iced green tea. Iced tea is a refreshing drink on a hot summer day. Besdies being delicious, it's also incredibly good for heart and brain health. Green tea is especially rich in flavonoid antioxidants called catechins. These improve the elasticity of the lining of our blood vessels, which in turn, improves the blood flow to the heart and brain. Interestingly, the acid in lemon or orange juice significantly increases the absorption of green tea's catechins. An optimal amount of juice is not stated in the research. I add about two ounces of juice to a cup of tea and then pour it over ice. For a bit sweeter tea, dissolve just one teaspoon of honey or sugar to the hot tea before pouring it over ice. Try to avoid commercially produced lemonade-iced tea. These are exceedingly high in added sugar. Many brands contain a whopping 40 grams — equal to 10 teaspoons of sugar in each 12-ounce serving. That's more sugar than the recommended limit for an entire day. Watermelon No cookout is complete without watermelon — a summertime favorite. Along with tomato sauces, watermelon is a great source of lycopene, the antioxidant found in its bright red pigment. Lycopene is associated with a reduced risk of heart disease and certain cancers such as prostate, bone and skin cancer. Pairing watermelon with foods containing fat, such as salmon, a fatty fish, triples the absorption of phytonutrients, including lycopene. Or, make a delicious watermelon salad with olive oil and feta cheese. A fun way to enjoy watermelon — and increase watermelon's lycopene absorption — is to make a watermelon "pizza." (See recipes). Berries Nothing could be heart and brain healthier than a luscious berry dessert. Blueberries are well-known for their brain-health benefits due to their phytonutrient called anthocyanins. Top off your meal with a colorful berry dessert. It can be as simple as a colorful bowl of blueberries, strawberries, blackberries and raspberries topped with vanilla Greek yogurt or a squirt of whipped topping. Or, enjoy an ice cream sundae made with vanilla ice cream with a large scoop of berries. For a simply delicious Father's Day cake, try topping a single layer of yellow cake with vanilla pudding and rows of colorful halved strawberries and blueberries. It's much healthier and tastier than any frosted cake. So, besides being good for the heart and brain, pairing certain foods together can be absolutely delicious! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Grilled salmon with peach and avocado salsa Salmon seasoning: 1 teaspoon chili powder 1 teaspoon brown sugar ¼ teaspoon salt 2 tablespoons extra virgin olive oil 2 tablespoon lemon juice 4 (6 to 8-ounce) salmon fillets Salsa: 2 cups peeled, chopped fresh peaches 1 avocado, peeled and diced ½ cup grape tomatoes, halved 2 tablespoons fresh cilantro, chopped (or 2 teaspoons dried cilantro) 2 dashes salt 2 tablespoons lime juice Prepare salmon seasoning: Combine seasonings, except lemon juice and olive oil. Sprinkle seasoning mixture evenly over salmon. Place salmon fillets onto a platter. Drizzle with olive oil and lemon juice. Cover and refrigerate for a few hours, if desired. Prepare salsa: In a medium bowl, combine all the ingredients. Cover and set aside. Cook salmon: Oil both sides of cleaned grill racks. Preheat grill to medium-high. Grill salmon for about 4 minutes per side or until slightly opaque in the center. Serve salmon atop a bed of sauteed greens such as spinach or Swiss chard, if desired. Top with salsa. Note: The salmon can also be baked in the oven. This dish is so colorful and flavorful! For one or two people, simply cook one or two salmon fillets and save extra seasoning mixture in a baggie. Also, cut salsa recipe in half. Makes: 4 servings SOURCE: Georgia Peach Council; recipe by Gina Knox Watermelon pizza 1 thick round slice of cold watermelon Whipped cream or Reddi-whip Handful of fresh blueberries Before cutting watermelon, wash melon with soap and water to remove any dirt and bacteria (e. coli) which can enter the melon when it is cut. (Do not skip this step.) Rinse well and dry with a paper towel. Cut one thick slice of melon and place on a serving plate. Spread whipped topping over watermelon slice. Sprinkle berries over cream. Slice watermelon into wedges like you would a pizza. Serve immediately. Besides being beautiful, it's so delicious! Note: For one serving, spread Reddi-Whip or whipped cream on one wedge of watermelon and top with a few blueberries.SOURCE: Sandy Kaiser Mediterranean Watermelon salad Honey vinaigrette: 2 tablespoons honey 2 tablespoons lime juice 2 tablespoons extra virgin olive oil Pinch of salt Watermelon salad: ½ watermelon, washed, peeled and cubed 2 cups unpeeled, cubed English cucumber 15 fresh mint leaves, chopped 15 fresh basil leaves, chopped ½ cup feta cheese, crumbled In a small bowl, whisk together the vinaigrette ingredients. Set aside. In a large bowl, combine the cubed watermelon, cucumber and chopped fresh herbs. Pour the vinaigrette over the watermelon salad and toss gently. Top with feta cheese and serve immediately. Note: Due to the high water content of watermelon, this salad needs to be eaten on the day it is made. (The watermelon can be cubed ahead of time and then add the dressing just before serving.) Makes: 6 servings SOURCE: Suzy Karadsheh at themediterraneandish.com