Food & Drink by Shari Darling For more information on wine and food, go to www.sharidarling.com Sunflower Seeds and Omega-3 Fatty Acids Due to my husband’s Alzheimer’s, we generally follow a Paleo-ish diet. We are not fanatics about it. The culinary philosophy states that if a caveman didn’t eat a particular food, neither should we. This means the elimination of refined sugars ‒ which are also considered bad for diabetics ‒ along with pasta, bread and rice. (I do, however, make grain-free pasta and bread!) In basically following the Paleo diet, we are supposed to eat foods that were once hunted and gathered by cavemen, such as meats, fish, nuts, leafy greens, regional and seasonal veggies, and seeds. Vegetables and fruits that are low glycemic (meaning non-starchy) serve as our main carbohydrate source and account for about 35 to 45 per cent of daily calories. High fibre is also important. Since whole grains are out of the equation on this diet, high-fibre fruits and vegetables are a good source of dietary fibre. I say that we ‘basically’ follow this diet, because we also eat cheese, yogurt and (notso-often) curedmeats such as prosciutto. Said another way, we follow a “Paleo-ish” diet. (There are countless web pages and websites online about the Paleo diet. If you’re interested in learning more, just Google the word ‘Paleo.’) In an attempt to cut down on our flesh proteins, I started incorporating more seeds and nuts into our diet. Nuts and seeds can be incorporated into main entrees and even desserts. Sunflower seeds, for example, are underrated and underutilized in food creation. Whether roasted or raw, these kernels are packed with nutrition and worth adding to your recipe repertoire. Sunflower seeds possess protein-building amino acids. They are an excellent source of vitamin E and, in fact, a quarter-cup serving provides 90 per cent of our daily vitamin E requirement. This helps to prevent asthma, arthritis, colon cancer and cardiovascular disease. Sunflower seeds are also an excellent source of copper, vitamin B1 and B6, manganese, selenium, phosphorus, magnesium, folate and niacin. Due to their high level of polyunsaturated fatty acids (about 68% linoleic acid) and in being low in saturated fats, sunflower seeds should be consumed regularly. The reason is that our bodies cannot make polyunsaturated fats. These fatty acids include omega-3 and omega-6 fats and, therefore, support brain function and prompt cell growth. Omega-3 fatty acids are really a heart super food! They help to: • Reduce triglycerides (fat in your blood) • Reduce the risk of arrhythmia • Reduce the building of arterial plaque • Help to lower blood pressure Omega-6 fatty acids are just as useful. They help to: • Control blood sugar • Reduce the risk of diabetes • Lower blood pressure Simply said, sunflower seeds support cardiovascular and thyroid health and promote beneficial cholesterol levels. They are a significant source of magnesium, thereby contributing to the health of your heart, nerves and immune systems. These little kernels also help in keeping your brain and your mood healthy and happy. Dishes featuring sunflower seeds are high in this good fat, thus complementing big, fatty white wines and full-bodied reds. Big whites and reds are generally higher in alcohol. The higher the alcohol (and glycerine) content in the wine, the greater its thickness. Heavy or thick wines complement fatty foods, bringing harmony to the palate. For example, a healthy salad of greens tossed in white balsamic vinegar with a dash of olive oil works nicely with a crisp, dry white like Pinot Grigio or Pinot Gris. Add sunflower seeds and move up the wine viscosity ladder, pairing this same salad with a barrel-fermented and aged Chardonnay. I love this risotto, as it helps to satisfy that craving for rice but, instead, feeds our body with all the healthy benefits of sunflower seeds mentioned above. It is considered ‘Paleo-ish’ because it contains pancetta, cheese, and wine, which are not part of a strict Paleo diet. 46 | www.snowbirds.org
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