Agave nectar is a multipurpose sweetener obtained from the core of the Mexican Agave cactus. Agave nectar or syrup resembles honey, ranging in color from pale to dark amber, but it is slightly less viscous and dissolves easier in liquids.  

Light agave nectar has a mild, neutral flavor and can be used in place of refined sugar to sweeten a wide range of food and drinks.  Amber agave nectar has a medium-intensity caramel flavor, and is therefore used in foods and drinks with stronger flavors. Dark agave nectar has stronger caramel notes, similar to molasses, and imparts a distinct flavor to dishes, such as some desserts, poultry, meat, and seafood dishes.

One of the most health-promoting properties of agave nectar is its favorable glycemic profile. Its sweetness comes primarily from fructose, the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a lower glycemic index, which provides sweetness without the unhealthful blood sugar spike caused by many other sugars. Agave nectar is a natural sweetener that can be used in moderation to replace higher-glycemic and refined sugars. The calories in agave syrup are the same as white sugar, ~20 calories per teaspoon. However, agave nectar is about 25-45% sweeter than sugar so less is needed to get the same sweetness in most recipes.

To substitute Agave Nectar for sugar:
Granulated Sugar:
For each cup of white sugar called for, use 2/3 a cup of agave and reduce other liquids by 1/4 to 1/3 cup.

Brown Sugar:
For each cup of brown sugar called for, use 2/3 cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of brown sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.
 
Agave nectar may cause baked items to brown more quickly, so reduce oven temperatures by 25° and increase baking time slightly.

As we move into mid-January, some of us who started the year with healthy resolutions may be starting to lose inspiration. One of the best ways to keep your diet on track is to keep trying new healthy foods so you don’t get bored with the same old routine. Nut butters are a great way to infuse your diet with new flavors, monounsaturated fats and protein.

Yeah, we’ve all had the typical sugar-filled peanut butters since we were kids. But, have you tried all-natural peanut, almond and cashew butters? These varieties have much less sugar than their non-natural counterparts and they possess rich, nutty flavors. You can find grind-your-own peanut and almond butter in the Natural & Organic section of most Ukrop’s stores. These are ideal if you’re trying natural nut butters for the first time, because you can get a small container. And, if you look  in the aisles you’ll find cashew butter, soy nut butter and more.

Try spreading a new nut butter on a whole-wheat toaster waffle for a fresh twist on breakfast. Or, spread some on an apple or celery for a flavor-filled snack. Just make sure to pay attention to portion sizes. Generally, a proper portion of nut butter is 2 tablespoons. More can pack on the calories. You can even add a tablespoon of nut butter into a bowl of oatmeal to add depth and protein to your snack or morning meal.

A new year has begun and it is time to take a look at what is hot and what is not! Here is a look at a few nutrition trends that are expected for 2010.

Fresh is the best.
Food and beverages fortified with various health-enhancing ingredients may be less of a consumer focus. The majority of shoppers, ~88 percent, believe it’s more important to eat foods naturally rich in nutrients instead of fortified or enriched, according to Barbara Katz, president of HealthFocus International. The new ideal is fresh, less processed, real and authentic.

Simplicity is more.
This year will be defined by the concept of less is more. Experts say we’ll see this in multiple ways, including less packaging, shorter ingredient lists and more understandable ingredients. A shorter ingredient list was the top 2010 trend identified by readers of SupermarketGuru.com.

Food is the new insurance.
With concerns about health care likely to remain, people will intensify their efforts to stay well and look to food as a solution. Research conducted by HealthFocus International indicates that shoppers have a growing desire to control their own health and “live long and live strong.” Big claims will focus on mental sharpeness, immunity, heart disease, arthritis, eye health and the ability to “detox.”

Meat-free is the new meat.
While many consumers will not completely commit to vegetarian ways, expect to see more people choose to eat meat less often, predicts Dawn Jackson Blatner, a dietitian and author of “The Flexitarian Diet.” Meat will be increasingly viewed as optional as more people opt for plant-based plates dominated by whole grains, beans, nuts and vegetables. The triple concerns over our health, the environment and the economy will help drive this trend, Blatner said.

Sodium is the new trans fat.
Now that many companies and restaurants have removed trans fats from their ingredient list, sodium is anticipated to be in the spotlight. Expect to see more companies announce sodium reductions, although experts say the cuts will likely be gradual to allow time for consumers to adjust to new flavors.

If you’ve resolved to shape up your diet in 2010, having a well-stocked pantry is an important way to start. Knowing you’ve got easy, healthy meal and snack options waiting for you at home can make it easier to resist the temptation of fast foods and other unhealthy snacks. Here are some of our top suggestions for filling your pantry:

Nuts and Nut Butter: Both items pack plenty of protein to keep you feeling full. Grab a handful of nuts for a quick snack, or spread some nut butter on an apple or a piece of whole-grain bread. Just make sure to check the portion size and keep your serving in check.

Kashi Cereal Bars: These bars contain fiber and protein, making them a great on-the-go snack.

String Cheese: It’s easy to grab, low in calories and it’s packed with calcium.

High-Fiber Cereal: A single serving of cereal (use a measuring cup to ensure you’re getting a single serving) topped with skim milk makes a nutrient-rich breakfast or snack.

Salsa: Add it to a defrosted chicken breast along with a serving of reduced-fat Mexican blend cheese for dinner in a pinch.

Frozen Fruit: Throw some in the blender with a serving of skim milk for a simple, delicious smoothie. To make this a nutrient-packed breakfast, add a bit of protein powder.

Frozen Vegetables: Pack the freezer with frozen vegetables in individual and family sizes. You can defrost them in a pinch for a quick meal or to round out a meal. Try to skip the varieties that are topped with fat-filled sauces and stick with plain veggies. You can always add a sprinkle of Parmesan cheese.

Light Tuna Pouches: Mix them with chopped veggies and fat-free mayonnaise for a quick, filling lunch or snack.

Beans: These fiber-rich treats make ideal, affordable meal starters. Just make sure to rinse them before you cook with them. 

Canned and Boxed Soups: These also work well for quick meals. Imagine Creamy Tomato Soup comes in a resealable box so you can pour out one serving and save the rest for later. Try pairing it with a grilled cheese made with reduced-fat American cheese and whole wheat bread. Amy’s Organics Black Bean Vegetable soup makes a tasty meal alone when topped with a bit of shredded cheddar cheese or a dollop of reduced-fat sour cream and Tostito’s All Natural Tortilla Chips.

Whole grain products are packed with fiber that keeps you feeling full longer.

Happy 2010!  Surviving the holiday season’s bounty of rich foods and sweet treats is not easy and the scale may have gone up a few pounds.  Now it's time to get back on track and get the New Year off to a healthy start. Wondering where to begin? Here are a few easy tips:

• Start slow. It takes approximately 3 weeks to form a new habit. Choose 1-3 small goals and stick with them rather than attempting to change everything at once. For instance, if you typically drink regular soda every day, try replacing at least one beverage with a glass of water or other calorie-free choice. Once you have accomplished your initial goals, pick a few more to work on. 

• Ditch the fad diets. It's easy to spend lots of money on diet plans, pills and supplements. Unfortunately these offer only short-term results and may be unsafe. You will be much more successful in the long run by making gradual lifestyle changes.

• When shopping for groceries, look out for whole grain products such as 100% whole wheat bread, cereals, waffles, crackers, pasta, brown rice and low-fat popcorn.  Whole grains are filled with fiber which helps keep you feeling full between meals.  Fruits and vegetables are also fiber-packed, so be sure to aim for at least 5 servings a day!

• Pay attention to portions. Calories add up quickly, so it is important to practice portion control. Check out the nutrition facts for a product’s serving size. Use measuring cups and spoons to keep portions in check.

• Keep a journal to record your intake for the day.  This is one of the most successful tools for weight management and long term success.