Grains

Let food be your medicine and medicine be your food

- Hippocrates

Basque Dietary Intake – Going with the Grains
Baking bread, cooking and gardens are typical of Basque families. Bread at a Basque meal is a long-established custom and has always been an important staple in the life of the Basques. Men would make the bread in the Basque country in an outdoor oven, or labe. Traditions emphasize the importance of bread in Basque life. Many sheepherders cut the sign of the cross on freshly baked bread and give the first slice to the dog (Boyd et al., 1998). Some still believe that a loaf of bread with a cross on top is blessed, and serving bread on Christmas day from the previous year means good luck in the year to come. Sheepherders have cooking down to an art. They will make bread every other day, using Dutch ovens, which had to be buried to the right depth of dirt, layered with coals all the way around, air tight and cooked for exactly the right amount of time. Once taken out and put into flour sacks to cool.

Approximately 45 % to 65 % of your total daily calories, at least 130 grams, should come from carbohydrates. Complex carbohydrates and sugars from fruit and milk are preferred to simple sugars from candy and sweets (IOM, 2002). According to Asumendi-Fillmore (2008), the Boise Basque diet carbohydrate range of 45–65% is slightly low coming in at 31.73%. This important nutrient provides energy to the body and the glucose formed from carbohydrates regulates the fuel that is vital to the functioning of the body. Because the analysis showed the percent of carbohydrates was low and the total fat was slightly high a recommendation would be to adjust these two areas accordingly.

Importance of Grains in our Diet
Any food made from wheat, oats, rice, barley, cornmeal, barley or another cereal grain is a grain product. Carbohydrates found in grains are the main energy source and primary fuel for cells for the body. Carbohydrates are both starches and sugars. Starches or complex carbohydrates are found primarily in bread, pasta, rice, cereals and vegetables. Complex carbohydrates are preferred to simple sugars. The body absorbs complex carbohydrates more slowly than it absorbs simple sugars, providing an individual with more energy for a longer time.

Future Dietary Recommendations
The amount of grains you need to eat depends on your age, sex, and level of physical activity. Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grains.

Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. (MyPyrmaid.gov, 2008).

Asumendi-Fillmore, C. (2008). Basque of Boise, Adult Dietary Culture and Tradition. VDM Verlag Dr. Mueller e.K. ISBN 3639039467 or ISBN 13-9783639039467.

Boyd, R., Blakeslee, C., Dufurrena, L., Douglass, W., Etulain, R., Echeverria, J., Echeverria, R., & Mendive, S. (1998). Amerikanuak! Basque of the high desert. Oregon: High Desert Museum.

Insel, P., Turner, R.E. & Ross, D. (2003). Discovering nutrition. Sudbury, Massachusetts: Jones and Bartlett Publishers.

Institute of Medicine of the National Academies (IOM). (2002). Dietary References Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: The National Academies Press.

MyPyramid.gov (2008).

Vegetables and Fruits

Our bodies are our gardens - our wills are our gardeners.

— William Shakespeare

Basque Dietary Intake with the Vegetables and Fruits
Basques take pride in using the freshest ingredients and bringing out the natural favor in all things they cook. A popular way to prepare vegetables at several Boise Basque functions was to crushed garlic and saut?d in hot oil until golden brown and added to the vegetable just before they are fully cooked (Asumendi-Fillmore 2008).

Numerous food products, more specifically fresh seafood and vegetable found in the European land were not obtainable in Boise when immigration began. In the Basque Country, several vegetable, fruit, grain, and beans are grown in large gardens and do well in the foggy moist climate.

Boise Basque that moved to the Treasure Valley years ago stated gardening was very popular here in Idaho to keep the tradition alive and use of natural flavors into all recipes. Potatoes, cabbage, tomatoes, garlic, peppers and beans were just some of the items grown. Another popular thing to grow was garlic. Baking bread, cooking and gardens were typical of Basque families (Asumendi-Fillmore 2008).

Importance of Vegetable and fruits in our Diet
Eating vegetable and fruits provides health benefits — people who eat vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables and fruits provide nutrients vital for health and maintenance of a person’s body.

Health benefits

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for type 2 diabetes.
• Diets rich in foods containing fiber, such as vegetables and fruits, may reduce the risk of coronary heart disease.
• Eating foods such as vegetables and fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Future Dietary Recommendations
The amount of vegetables and fruits a person needs to eat depends on age, sex, and level of physical activity.

In general:

• Buy fresh vegetables and fruits in season. They cost less and are likely to be at their peak flavor.
• Stock up on frozen vegetables and fruits for quick and easy cooking in the microwave.
• Buy vegetables and fruits that are easy to prepare.
• Vary choices to keep meals interesting.
• Try crunchy vegetables and fruits, raw or lightly steamed.

For the best nutritional value:

• Sauces or seasonings can add calories, fat, and sodium to vegetables and fruits. Use the Nutrition Facts label to compare the calories and % Daily Value for fat and sodium in plain and seasoned vegetables and fruits.
• Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
• Buy canned vegetables and fruits labeled "no salt added" or in "nature juices." (MyPyramid.gov, 2008)

Asumendi-Fillmore, C. (2008). Basque of Boise, Adult Dietary Culture and Tradition. VDM Verlag Dr. Mueller e.K. ISBN 3639039467 or ISBN 13-9783639039467.

MyPyramid.gov (2008).

Dairy

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.

Hippocrates c. 460 - 377 B.C.

Basque Dietary Intake – Dairy
The dairy group is not unfamiliar to the Basque people; however, research has shown that the Boise Basque dietary intake does not include the USDA recommended levels (Asumendi-Fillmore, 2008). Even though milk and cheeses are important in Basque kitchens, these products are mainly used in basic cooking. Milk is not usually consumed as a beverage. Cheese making has been customary in the Basque culture for years and today is still a tradition in several places. Gazta (cheese) is often the final course to a Basque meal (Boyd et al., 1998) and cheese made from goats’ milk is a strong cheese and most often those that have tried this product typically love it.

One possible reason for lower fluid milk consumption in this culture is due to the wine consumption. Wine and ciders have historically been the most popular beverages in the Basque land (Isusi, 1987) and wine is served at most Boise Basque meals.

Some favorite desserts in the Basque Cuisine are; Flan (caramel custard), Leche Frita (fried custard), Natilla (soft custard) and Arroz con leche (rice/milk pudding).

Importance of Dairy in our Diet
Typically in North America the primary source of calcium is milk and milk products. Calcium is essential for building strong bones and teeth, heart performance, assisting in blood coagulation and regulating nerves and muscles to react normally (National Dairy Council, 2008). Osteoporosis can be found with people who do not consume a high enough level of calcium. Low calcium intake has indicated a possible link in the development of hypertension and colon cancer. Adolescents and adults over 51 years of age have a high need for calcium. (Power, Heaney, Kalkwarf, Pitkin, Repke, Tsang & Schulkin, 1999).

Nutrients in this food group include calcium, potassium, vitamin D, and protein. Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and fluid milk, provide potassium.

Future Dietary Recommendations
The amount of food from the Milk Group a person needs to eat depends on age. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass. In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group (National Dairy Council, 2008).

Good sources of calcium in the diet are products such as yogurt, cheese, canned fish with soft bones, pudding made with milk, soup made with milk and dark green leafy vegetables. All fluid milk products and many foods made from milk are considered part of this food group.

Why is it important to make fat-free or low-fat choices from the milk group?
Choosing foods from the milk group high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of high fat foods and try the lower fat versions of these products. (Mypyramid.gov)

Asumendi-Fillmore, C. (2008). Basque of Boise, Adult Dietary Culture and Tradition. VDM Verlag Dr. Mueller e.K. ISBN 3639039467 or ISBN 13-9783639039467.

Boyd, R., Blakeslee, C., Dufurrena, L., Douglass, W., Etulain, R., Echeverria, J., Echeverria, R., & Mendive, S. (1998). Amerikanuak! Basque of the high desert. Oregon: High Desert Museum.

Isusi, J. (1987). Traditional Basque cooking. Reno: University of Nevada Press. National Dairy Council. (2008). Retrieved July 20, 2008, from www.nationaldairycouncil.org/index.asp MyPyramid.gov (2008).

Power, M., Heaney, R., Kalkwarf, H., Pitkin, R., Pepke, J., Tsang, R. & Schulkin, J. (1999). The role of calcium in health and disease. Journal of the American Dietetic Association, 181 (6), 1560-1569.

Meats & Proteins

One cannot think well, love well, sleep well, if one has not dined well.

Virginia Woolf

Basque Dietary Intake – Protein
The Boise Basque community is strongly influenced by heritage, customs and traditions from the homeland. Behaviors identified are symbolic of foods consumed for hundreds of years connected often by stories, traditions, folklore, and ways of life, beliefs, surroundings and the country where they resided.

Even though dietary adaptations have occurred over the years, Boise is fortunate to have well-known Basque businesses that keep the traditional Basque ways alive. The Boise area is known for serving some of the more traditional Basque dishes from the homeland. This tradition brings a familiarity, comfort and bonding among the Boise Basque community. Boise Basques enjoy influences from both the United States and their homeland cuisine. (Asumendi-Fillmore 2008).

Coastal regions in Euskal Herria have been most influenced by seafood dishes; inland cuisines are mainly influenced by produce and meat dishes (Ugalde, 2003). According to Lapitz (1999), "Anyone who has ever heard that Basque cuisine is fish based…this is simply not the case." Traditionally the Basque cuisine consists of several other products such as vegetables, beef, lamb and pork.

The richest sources of protein in the Basque diet are from are from seafood, meat, poultry, dairy products, nuts and seeds while grains and vegetables supply small amounts. Cod, one of the most often served products at traditional Basque meals has practically no fat (.3 percent) and is more than 18 % protein, which is uncommonly high for fish. (Kurlansky, 1998).

Adults should get 10% to 35% from protein. This recommended range for protein allows for more flexibility in dietary planning for healthy individuals. Research has shown, the Boise Basque diet meets this recommendation at 26.77%. (Asumendi-Fillmore, 2008).

Importance of protein in our Diet
Protein is extremely important and is needed by the body for growth, repair, regulation, and maintenance of tissues. Protein constitutes the chief solid matter of muscles, organs, and endocrine glands. Protein is the major component of the matrix of bones and teeth, skin, nails and hair, and blood cells (Insel et al., 2003). All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). In addition, B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues, Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation and Iron is used to carry oxygen in the blood.

Future Dietary Recommendations
The amount of food from the Meat and Beans Group a person needs to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group (MyPyramid.gov, 2008).

Asumendi-Fillmore, C. (2008). Basque of Boise, Adult Dietary Culture and Tradition. VDM Verlag Dr. Mueller e.K. ISBN 3639039467 or ISBN 13-9783639039467.

Isusi, J. (1987). Traditional Basque cooking. , Reno: University of Nevada Press.

Kurlansky, M. (1998). Cod a biography of the fish that changed the world. New York: Penguin Books.

Lapitz, J. J. (1999). Basque cuisine: The cuisine of yesterday and today. Ugaldetxo, s/n – P.O. Box 88 – 20180 Oiartzun. MyPyramid.gov, 2008

Ugalde, M. (2003). What is Basque quisine? A culinary history. Journal of the Society of Basque Studies in America, XXII, 41 - 48.