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To y ur health FOOD & BEVERAGE NELSON BORGES Health Canada, physicians and our mothers have always told us to eat lots of fruits and vegetables. We are constantly reminded how nutritious these gastronomic gifts of nature are and that we should consume a certain amount based on our “Nutritional Food Pyramid.” What we didn’t know is that certain foods have more nutritional content than others and if we eat more of these foods, they will help our bodies fight disease better, reduce the effects of aging and prolong our lives. These foods are referred to as “SuperFoods.” SuperFoods have been popularized in such books as SuperFoods Rx: Fourteen Foods That Will Change Your Life, by Dr. Steven Pratt and Kathy Matthews, and by pop-TV gods like Oprah Winfrey. Whether you’re 63 or 23, the book says, now is the time to start eating the SuperFoods way. As Dr. Pratt says: “When we reach our retirement age, do we want to get out of bed and drive to the pharmacy to pick up a prescription and a few over-the-counter medications or would you rather get out of bed and drive to the club and enjoy a round of golf?” APPRECIATING HEALTHIER CHOICES SuperFoods are naturally rich in vitamins, antioxidants and phytonutrients and can easily be incorporated into a golf operation’s menu lineup. There is no need to invest in new equipment, utensils or service ware. Your chefs will continue to prepare foods the same way they always have. Just be sure 22 to eliminate all trans-fats. Use oils such as olive oil not only for cooking, but also in recipes and even for seasoning vegetables where butter is the standard. There is also an opportunity to reduce preparation time and food costs by cross-utilization of ingredients. The menu I have created for Daly’s, our all-day restaurant, is set up so ingredients are used in several dishes rather than just one. This thought process will reduce the amount of ingredients required on the kitchen line. I also have great turnover of my ingredients and reduce the spoilage as foods are not sitting around too long. I would recommend that some training be given to cooks or invest in the book, which is a great reference and also includes numerous recipes with which to get started. You will find that your guests will appreciate the healthier choices and enjoy the fresh and flavourful offerings. Don’t be afraid of tradition rebels; you can offer these healthier items alongside the traditional wieners and fries. Have your chef Spring 2008 GOLF BUSINESS CANADA “SuperFoods” combos unlock qualities that are berry, berry good for you GOLF BUSINESS CANADA Spring 2008 23 FOOD & BEVERAGE try adding some of the SuperFoods to the burgers and dogs such as arugula instead of iceberg lettuce or wholegrain breads instead of boring white. Add a grilled chicken breast to your burger lineup and try turkey sausages to replace the porkbased version. Some SuperFoods can cost you more and increase your food costs, but I have found that most people are willing to pay more for better quality. Take a good look at your snack bars and think about what items you can change or add that are more nutritious. Most golfers today don’t want a melting chocolate bar, greasy chips or muffins that have been sitting around all day long. Think about a bowl of assorted fresh fruit, power bars with nuts and packaged sun-dried fruit and berries. Beverages can include a green tea-based drink and fruit smoothies. I have my pastry chef experimenting and creating our very own granola bars, fruit bars and dark chocolate squares. They are not very difficult to make and guests notice the difference from store-bought ones. They will cost you less to prepare than to purchase and therefore produce more profitable margins. “ F O O D SY N E R GY ” T H E K E Y The key to the SuperFoods philosophy is “food synergy.” Emerging science shows that certain foods play off each other. “Food synergy” refers to foods that, when paired together, are even more nutritious than when they are eaten separately. Did you know that sprinkling spices, such as black pepper, on your food can increase the absorption of nutrients found in SuperFoods like spinach, beans, berries, green tea and broccoli? Avocados increase the absorption of antioxidants in other SuperFoods such as tomatoes and spinach. Cinnamon and whole grains such as oats work together to control blood sugar. Eating a handful of walnuts with any meal helps burn fat after 24 you’ve left the table. Honey supplies fuel for the healthy bacteria found in low-fat yogurt. Blueberries, wild salmon, avocados and spinach are all “brain foods,” each supplying a different combination of nutrients which work in synergy to provide an optimum cellular environment for our brains. A SuperFood is believed to have more significant health benefits than other types of food due to its phytonutrient content. For example, blueberries are considered a SuperFood because they contain significant amounts of antioxidants, phytoflavinoids, vitamin C and potassium, which provide important health benefits. A N AT U R A L P H A R M A C Y All fruits are great sources of nutrients, but strawberries, raspberries, blueberries and blackberries stand out. They’re packed with fibre and vitamins. They contain an antioxidant called anthocyanin, which has triple the stress-fighting power of vitamin C. Antioxidants in berries are thought to improve brain function and are naturally low in calories. Citrus fruits are loaded with vitamin C. A single orange, for example, packs a whole day’s requirement. Citrus juice contains flavonoids, a phytonutrient that lowers the body’s production of cholesterol and inhibits blood-clot formation. They contain soluble fibre, which lowers cholesterol and helps to maintain healthy blood sugar levels. Vegetables are like having a natural pharmacy in your kitchen. Orange and yellowcoloured vegetables like winter squash, carrots, sweet potatoes and leafy greens contain carotenoids, a pigment that the body converts to vitamin A to help maintain healthy skin and hair, protect against prostate cancer and promote healthy vision. Others, like tomatoes and watermelon, contain lycopene, believed to fight cancer and promote heart health. Spring 2008 GOLF BUSINESS CANADA KIDS GOLF FREE FOOD & BEVERAGE Greens like broccoli and spinach carry potent anti-cancer compounds like sulforaphane and quercitin. S AT I S F Y I N G C R AV I N G S Whole grains are cheap and packed with protein, B vitamins, minerals and fibre, as well as many of the antioxidants found in fruits and vegetables. The legume family, which includes beans, peas, peanuts and lentils, are rich in folic acid, calcium, iron, potassium, zinc and antioxidants. They are especially high in soluble fibre, and a daily serving of cooked beans may lower blood cholesterol by as much as 18 percent. Soy is especially important in vegetarian diets for its high protein content. Nuts may be high in calories, but a small handful tossed in with salads, vegetables, or eaten between meals can satisfy your cravings without overeating. Almonds, pecans and pistachios are rich in protein, walnuts contain omega-3 fatty acids, and sesame seeds contribute calcium and vitamin E. Sesame, sunflower and pumpkin seeds are good sources of phytosterols, which promote heart health. Lean protein in fish, skinless chicken and turkey, lean pork and some cuts of beef, as well as in low-fat dairy products like yogurt and ricotta, is crucial for tissue repair, as well as making important enzymes and hormones. Lean meats and low-fat dairy products also contain calcium, iron, selenium and zinc to build bones, maintain nerve function and fight disease. Tea, the second-most popular drink in the world behind water, contains polyphenols, powerful antioxidants believed to protect against heart disease, some cancers and stroke. Extra-virgin olive oil is an excellent source of hearthealthy monounsaturated fats that may lower bad cholesterol and raise good cholesterol. It contains vitamin E and antioxidants and is a good replacement for unhealthy saturated fats like butter. A CHOICE OF LIFESTYLE Enough with the scientific stuff. Here are the basics: This is not a diet such as the popularized “Atkins” or “South Beach” fad diets. This is a choice of lifestyle that allows us to enjoy many of our favourite foods by simply incorporating ingredients that are high in nutritional content. 26 Organic foods and locally-grown foods are becoming more popular because people are obviously more careful about the foods they eat. Superfoods can be organic, locally grown and even part of many popular diets. That’s what makes this lifestyle great. You can eat many delicious foods as long as you eat them with these powerhouse ingredients incorporated into the recipes. I must admit when our corporate office launched this idea of a “SuperFood” diet, I was hesitant. “Here we go again, another crazy diet,” I said to myself. Then I bought the book to learn more about this concept. That was the point when I saw the light. Not only have I become a passionate promoter within our hotel, but I have begun to shop with careful attention for my family. My salad of choice is spinach, my beverage of choice is blueberry pomegranate juice and my snack of choice is sun-dried fruit. I have adopted this lifestyle at home and my family haven’t noticed too much of a difference, yet we consume much more vitamins and nutrients that ever before. I can honestly say that after three months of eating healthier, I feel much better and have more energy. Our new SuperFoods initiative has been well received and feedback from our guests has been overwhelmingly positive. We are confident we will see more repeat business and continued food and beverage growth. Share the benefits of SuperFoods with your golfers by posting information in the clubhouse and watch your food and beverage operation grow. www.KidsGolfFree.ca July 7-13, 2008 Between July 7-13, 2008 participating courses will offer special promotions including one free round of golf to every child under the age of 16, who is accompanied with a paying adult. Want To Really Improve Your Game? Take A Kid! NELSON BORGES Nelson is the Executive Chef for the Westin Hotel in Ottawa. He has worked as a chef in Atlanta, Toronto, Lisbon, Windsor and in Ottawa at the Chateau Laurier Hotel and Ottawa Marriott. He has competed in three culinary competitions and received a each. gold medal for [email protected] Spring 2008 GOLF BUSINESS CANADA National Sponsor Official Supplier Coca-Cola is a registered trademark of Coca-Cola Ltd., used under license. Take A Kid To The Course Week is a very proud supporter of the Mike Weir Miracle Golf Drive for Kids