Articles in Health
Still looking for the perfect cleanse to start the year off right? Look no further.
Whether you’re following the brouhaha surrounding the 2015-2020 Dietary Guidelines for Americans or not, I’m betting you already know what the basics of a healthy diet (still) are: mounds of vegetables and fruits, whole grains, and lean and sustainable proteins like beans, nuts and legumes. Healthy oils like olive, grapeseed, walnut and flax also play a role. If these foods are the stars of your plate, your year is off to a terrific start.
So what of the other things we chomp, such as cookies, chips, ice cream, candy, chocolate, soda and the like? And if you did overindulge during the holidays, what’s the remedy for restoring your health, and perhaps even losing a few pounds?
Exactly right. You need a cleanse.
Not that type of cleanse
No, I’m not talking about the kind of cleanse touted by too-skinny celebrities and junk-science food bloggers. There’s no evidence behind the vast majority of regimens floating around cyberspace. And guess what? Homo sapiens is a wondrous machine equipped with “detox” organs like the liver, kidneys and the gastrointestinal system, which work to clear your body of noxious substances you don’t need — including those found in food. That’s not to say that treating your body like a dump is a good idea; it’s not, and there’s no reason to make it work extra hard by feeding it junk. But human metabolism is magnificent at removing toxins from the body, while a short-term diet or cleanse offers little in the long run to sustain weight loss and promote health; some may even be harmful.
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The cleanse I’m referring to doesn’t have a catchy name (sorry) and doesn’t require a blender (thankfully). And it’s not some weird juice with strange ingredients and a funky flavor (happily). Most important, there are plenty of studies to support that this type of cleanse will, if done correctly, improve your health and weight.
Now take a look around your kitchen pantry, counter, refrigerator and freezer. What do you see? If you’re staring at gallons of ice cream, boxes of cookies, bags of chips and cans of soda (not to mention sweetened yogurts and granola bars), the thing that would most benefit from a “cleanse” is not your body, but your abode. And, unlike your human form, your habitat needs you to do the cleaning. Simply speaking, no matter your dietary vices — and you know what makes you drool — they don’t belong in your house.
Behavioral research studies examining eating behavior (like this one, for example) show that you shouldn’t keep temptations close at hand, since that means — Duh! — you’re more likely to gobble them up. Science aside, common sense and adages like “out of sight, out of mind” tell you exactly the same thing.
Treats are often consumed in too-large portions that contribute substantial calories and few nutrients. They also tend to be loaded in sugar and refined carbohydrates (like white flour), and most of us eat more than is good for our health. Indeed, consuming foods with lots of added sugar (not the kinds found naturally in fruits) are related to a greater risk of heart disease and type 2 diabetes; the risk remains, even if you’re at a healthy body weight. That’s why the new Dietary Guidelines state that everyone should limit added sugars to no more than 10 percent of daily intake.
Enjoy, in moderation
Make no mistake: I love indulgences like gooey brownies and crunchy potato chips just as much as the next girl. I developed a keen sweet tooth growing up and it took many years to tame. The key was learning to keep goodies special, as if a guest were visiting, and never give them a permanent place on my grocery list or on my kitchen counter. Certainly more logical (and less painful) than rigging the cookie jar with a mousetrap.
I still think about savoring something sweet after everyday dinners, like many of us. But guess what? If there’s nothing around, I get over it. Or I suck it up: you simply cannot eat what’s not there. Excess-calories-I-don’t-need and overeating episode averted. Following most suppers today, I enjoy cut-up fruit or berries, and occasionally a small piece of chocolate. (And I save the outrageous desserts that I adore for special occasions only.)
Once every few months or so I’ll take a trip to my local gelateria or pick up a pint of ice cream that my husband and I share over a couple of days’ time. If I’m craving salty snacks, I’ll buy a single serving bag or split a small sack with my husband. Do remember: ridding your house of temptation doesn’t imply you’ll never eat these scrumptious things, it simply means they aren’t commonly found in your freezer. Over time, you’ll find you have less of an appetite for sugar and salt as your taste buds adapt.
You can’t control many things in your environment, whether the workplace cafeteria, shopping mall food court or supermarket aisles. But you can control what you have in your house — as well as your car and your office. The spaces where you spend the most time should be filled with food that nourishes your body, not packed with nutritional landmines ready to explode at every turn. To clean up your diet, clean out your house.
It’s the only “cleanse” you need.
Main photo: Forget trendy cleanses; eating good foods is the best way to promote health. Credit: Copyright Dreamstime.com
It’s hard to go hungry on a cruise. In fact, the all-inclusive eats and, often, all-inclusive drinks are a big part of the allure of cruise travel. On just about every ship sailing the seas, there’s food for the taking from bow to stern: from pasta and pizza to curries and what seems like a never-ending dessert selection, there’s something for everyone. These days, that’s even true for those on special diets. Whether you’re looking at a menu or walking the buffet line, healthy choices can be found; sometimes they’re just harder to see.
Royal Caribbean’s Freedom of the Seas ship dedicates a corner of the daily menu in the main dining room to explaining special diet options. Various icons indicate dishes that adhere to an assortment of dietary needs, including gluten-free and lactose-free items. Then there’s the Vitality option, a three-course meal of 800 or fewer calories; the ShipShape Fitness Center offers corresponding Vitality daily workouts to help keep passengers’ nutrition and weight management on track during vacation. (Some classes are complimentary, while others require an additional charge.)
Devinly Decadence is a specialty restaurant open for complimentary breakfast, lunch and dinner on Quantum and Anthem of the Seas. Devin Alexander, author of eight cookbooks and the chef for NBC’s “The Biggest Loser,” has brought her take on healthy cooking to the high seas. Breakfast options include skinny takes on typically indulgent favorites like “no-sin-a-buns” and “banana mania” muffins. All entrées, including popular comfort foods like beef stew and chicken enchiladas, are under 500 calories each.
The fresher, the better
On the AmaWaterways river cruise line, healthy eating isn’t defined by calorie counts; it’s about fresh, local ingredients and their preparation. Through recipe adaptation, favorite dishes can be healthy, address growing dietary concerns (gluten-free and lactose-free dining in particular), and still taste great.
Every morning at breakfast aboard AmaSerena, AmaWaterways’ Healthy Corner offers the expected selection of fresh fruits and yogurts. But its Vitamin Shot of the Day can offer a sweet boost that’s strong enough to keep you away from the tempting pastry table. Every day the chef whips up a new blend of fresh fruit shakes: One morning you might wake to a blend of strawberry, kiwi and bananas, the next a mix of apricots, plain yogurt, bananas and sparkling water.
Snacking at sea
Special diets are a great tool, but they don’t replace smart choices. Think about how you eat at home to help you stay on track. If you don’t usually snack between meals, try not to do it at sea; a bite of this here and a taste of that there have a way of adding up quickly. But if hunger sets in and your next meal is still hours away, don’t just grab what’s easy. Steer clear of confections and baked goods like cookies and pastries, and do your best instead to grab something that’s good for you.
Fruits and veggies are your friends. On the typical weeklong sailing, Freedom of the Seas serves cruisers 40,000 pounds of fresh fruit and 70,000 pounds of fresh vegetables. Aboard the AmaSerena, fruit is always available in the main lounge. And the selection goes beyond a simple bowl of apples: Think three tiers of ripe and fragrant choices that, depending on the day, can include apricots, peaches, citrus, green grapes, red grapes and bananas.
Drink … a lot
Drink a lot, but choose your hydration method carefully. Drink water instead of soda, sweet tea or lemonade. Keeping a water bottle handy can help keep you sipping smart.
When choosing cocktails (it’s vacation — you know you’re going to have them), try not to overdo it. You don’t want a collection of colorful paper umbrellas before you make it to dinner.
Sitting down to dinner
Going out for dinner is always fun, but servers on cruise ships take the experience to a whole new level. After one night, along with your name, they somehow also manage to remember how you take your coffee or the fact that you dislike lima beans but love peanut butter.
So enlist their help in making your calories count. As surprised as they may be, let them know that you plan to stay strong and pass on the bread. And there’s no rule that you have to order an appetizer, entrée and dessert. One night maybe skip the appetizer or order an appetizer instead of an entrée. Get creative. I’ve never met a cruise server who didn’t aim to please.
On Carnival Cruise Line, the floor staff even sings and dances between courses. Diners are encouraged to join in, so take advantage of the opportunity to burn some calories during dinner.
Browsing the buffet
Buffets are standard operating procedure on large cruise ships. But you should resist the urge to dig into the first dish you see. Take a spin around and check out all of the choices before you pick up a plate; make a point to look for salads and vegetables. Opt for smaller portions. If you really like a particular dish, there’s plenty more waiting. At the buffet aboard Royal Caribbean, healthier options are marked with the same Vitality logo used in the ship’s main dining rooms.
Be choosy. Pizza doesn’t typically taste any different on a cruise ship than it does at home, so spend your calories on some truly vacation-worthy eats like freshly prepared sushi or a cooked-to-order breakfast chocolate crêpe.
You’re on vacation. It’s OK to indulge a little. The pastry chef aboard Un-Cruise’s Safari Explorer puts out a plate of cookies every afternoon; one won’t do you in, but a handful is a different story.
Make smart choices throughout the day, and there won’t be any reason to feel guilty when you dip your spoon into the gooey center of a famous Carnival Warm Chocolate Melting Cake. Mixed by hand and cooked to order, each Carnival ship serves an average of 900 per day. All those cruisers can’t be wrong.
Main photo: Stay healthy when you set sail. Credit: Copyright 2016 Dana Rebmann
Like 50 million to 70 million other Americans, I battle with insomnia. My love for food inspired me to start there in search of relief. Here’s what I found.
A shopping list for the sleep-deprived
Almonds: Rich in magnesium, a mineral needed for quality sleep. A recent study published in the Journal of Orthomolecular Medicine found that low magnesium levels make sleep more difficult.
Carbohydrates: A bowl of your favorite cereal with milk combines carbohydrates and dairy. Along with corn chips, pretzels and rice (especially jasmine rice), cereal has a high glycemic index, which causes a natural spike in blood sugar and insulin levels, shortening the time it takes to fall asleep. Normally we want steady levels to avoid mood swings and insulin resistance. But if you’re in need of sleep, the increase in blood sugar and insulin aids tryptophan in entering your brain and bringing on the sleep.
Chamomile tea: Steeped five minutes with a teaspoon of honey, this increases the glycemic index while acting like a mild sedative to aid relaxation.
Elk: Contains nearly twice as much tryptophan as turkey!
Honey: Raises insulin and allows tryptophan to enter the brain more easily. A spoonful before bed, whether by itself or mixed into chamomile tea or yogurt, could give you a more restful sleep.
Hummus: Chickpeas are a good source of tryptophan.
Kale and other leafy veggies: Loaded with calcium, these help the brain use tryptophan to manufacture melatonin. If you’re anti-kale, spinach and mustard greens are good options.
Lettuce: A Guatemalan friend swears that drinking boiled water in which three pieces of lettuce have been soaked for 15 minutes before bedtime will put you out. Lettuce contains lactucarium, the milky fluid secreted at the base of a lettuce leaf, which has been reported to cause a mild sensation of euphoria.
Passion-fruit tea: Contains a harmala alkaloid found in high levels in the passion flower. This is a naturally occurring beta-carboline alkaloid that quiets the nervous system. Drinking a cup one hour before bedtime will help induce a sounder sleep.
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Root vegetables: Potatoes, sweet potatoes, carrots, beets, parsnips, daikon and red radishes, jicama, turnips and gourds are rooted in the soil and therefore reputedly ground us. When we are stressed, root veggies are the things to eat; in winter, they give us warmth and balance. Their magnesium helps relax the nervous system, which reduces stress hormones and helps the body rest; try eating them with leafy greens for additional magnesium. Potassium, which lowers blood pressure and calms the body, is found in high levels in root veggies, as is vitamin C, which does not deplete when cooked. And root veggies are complex carbohydrates, which produce serotonin (without causing a sugar rush) and lower stress. They can therefore help you sleep soundly without waking up.
Shrimp and lobster: Crustaceans contain a lot of tryptophan, which the body converts to serotonin and melatonin.
Walnuts: A good source of tryptophan, an essential amino acid that can enhance sleep by helping to produce the hormones that set our sleep-wake cycles — namely serotonin (a hormone in the pineal gland that communicates information between neurons) and melatonin (which controls the body’s circadian rhythm). Walnuts also contain their own source of melatonin.
Warm milk: My grandma used to say warm milk can help you sleep, but so can any dairy product ingested before bedtime, including cheese and yogurt. Calcium helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin. It also plays a role in regulating muscle movements, quieting the muscles.
A meal to excite the tastebuds yet calm the system
Here’s a perfect dinner that’s sure to induce sleep. Any full-bodied Pinot Noir or Cabernet will pair nicely.
For more information on health and sleep, see Ronald Bazar’s new book, “Sleep Secrets: How to Fall Asleep Fast, Beat Fatigue and Insomnia and Get a Great Night’s Sleep.” Also check out Jenny Herman’s website, Healdsburg Nutrition.
8 ounces dry chickpeas, soaked overnight, plus 8 ounces canned chickpeas, drained and rinsed
1 clove of garlic, minced
Big splash of olive oil
Several pinches salt
4 tablespoons cold water
Blend all ingredients in a food processor. Serve with pita chips.
1 handful black kale per diner, washed, stemmed and lightly crunched with salt
1 handful toasted walnuts
Thinly sliced red onion or shallot
4 tablespoons olive oil
Squeeze of 1 lemon
1 tablespoon honey
1. Slice the kale very thin. Place in a bowl with the walnuts and onion or shallot.
2. Whisk together the oil, lemon and honey, add to the salad and toss to coat.
Roasted Elk Tenderloin
2 pounds of elk tenderloin
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons olive oil
1. Preheat oven to 375 F.
2. Pat tenderloin dry with a paper towel and rub with garlic. Season with salt and pepper.
3. Heat olive oil in an ovenproof skillet. When almost smoking, sear tenderloin on all sides. Drain off the oil and squeeze the juice of the lemon onto the elk.
4. Place pan with elk in the preheated oven. Roast for 10 to 14 minutes until medium-rare, then remove and let rest for 5 minutes. Slice to serve.
Jasmine Rice Pudding
2 cups water
2 tablespoons unsalted butter
1/4 teaspoon salt
1/2 teaspoon finely grated lemon or orange zest
1 cup jasmine rice
4 cups whole milk
1/2 cup sugar
1/2 vanilla bean, halved lengthwise
1 cup raisins
Ground cinnamon and heavy cream for garnish
1. Combine water, butter, salt and zest in a heavy saucepan; bring to a boil.
2. Stir in the rice and return to a boil. Cover and simmer until all water is absorbed, 10 to 15 minutes.
3. Combine milk, sugar and vanilla bean in another heavy, uncovered saucepan and bring just to a simmer, stirring until most of the milk is absorbed and you have a creamy substance. Pour carefully into the rice and mix to combine.
4. Transfer to a serving bowl, and serve sprinkled with cinnamon and heavy cream poured on top.
Main photo: Kale salad with walnuts for a healthy new year. Credit: Copyright 2015 Andrew Lipton
With ubiquitous food porn and hyped health headlines, 2015 was the year of sizzle over substance. At Oldways, a 25-year-old nonprofit celebrating cultural food traditions, we predict 2016 will reverse that formula with these six food trends for the new year that will affect what we put on our plates.
Our appetite for healthy food continues to grow
The movement toward healthier food choices continues to gain momentum. A recent Euromonitor survey projects global sales of healthy food products will hit $1 trillion by 2017, almost doubling the figure from 2007. It’s no wonder as consumers are now exposed to, and educated about, food choices practically everywhere: restaurants, grocery stores, TV food shows and schools. Based on Nielsen data, with nearly 9 in 10 (88 percent) willing to pay more for foods with health attributes, this provides significant incentive and opportunity for manufacturers developing new products.
Sustainable diets move to the center plate
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Food literacy finally catches hold
The term “food literacy” is gaining currency. Thanks to the 75 million members of the experiential millennial generation, and technology, the youngest American adults connect good health with knowing where their food comes from and who produces it. As Eve Turow, author of “A Taste of Generation Yum,” said in an interview in The Atlantic, “food is also allowing us to access the globe, so we can find out what harissa is made with and how to prepare something with it, in two seconds on our phones.” This extends to appreciation for personal food traditions and a desire to reconnect with the culture of one’s ancestors. That’s good news, as heritage is an ever more powerful motivator for healthier eating, inspiring home cooking, which saves an average of 200 calories per meal.
Supermarkets are the new health hubs
According to the Food Marketing Institute, a food retail trade group, Americans make 1.5 trips to the grocery store each week. That far outstrips visits to health care providers. To help customers make balanced food choices, supermarkets like Hy-Vee, Wegmans and Giant Eagle are hiring registered dietitians in their stores. These RDs will bring good health to consumers (and financial health to the grocery business) by demonstrating how to move healthier choices from shelf to table.
Raw milk cheese is hot
More than half of all cheese lovers say they prefer raw milk cheeses (think Le Gruyère AOP, Parmigiano-Reggiano, Roquefort, Grafton Village Cheddar, and Pont-l’Évêque, a favorite of Prince Charles) and purchase them regularly, according to the Oldways Cheese Coalition 2015 Raw Milk Cheese Consumption and Attitudes Survey.
However, the FDA is looking carefully at unpasteurized cheese, and new regulations could limit availability of traditional cheeses in the United States. Still, 90 percent of U.S. cheese lovers believe they should be able to choose raw milk cheeses. This may be the impetus to give these products, created through the old ways of cheese making, the attention they deserve.
Increased consensus on what to eat
A study in the Journal of Health Communication showed contradictory nutrition news creates consumer confusion, leading people to doubt health and nutrition recommendations. But that may change.
With the imminent release of the updated Dietary Guidelines, along with movements such as Oldways Common Ground — launched with a gathering of 75 top nutrition scientists, medical experts and media members to reach consensus on what Americans should be eating — and the True Health Initiative, started by Yale University Prevention Research Center’s founding director David Katz, which enlists hundreds of experts to spread evidence-based truths about lifestyle as medicine, clarity will begin to trump confusion.
Main photo: Consumers globally are willing to pay more for foods with health attributes, according to a recent study. Credit: Courtesy of Oldways
There are so many people writing “Eat this!” and “Don’t eat that!” when it comes to the holiday season, it feels like a bit of a buzzkill. After all, food is at the heart of our best-loved holiday traditions and culture, whether baking cookies, shaking cocktails or hosting feasts for friends and family. I would never encourage you to deny these most simple and beautiful of life’s pleasures. I’m a nutrition scientist, not a nutrition Grinch.
Forget denial! Instead, follow these science-based strategies to help your body naturally consume less. Enjoy the season healthfully without making that tired resolution to lose those holiday pounds come the first of the year.
Select smaller plates and cups
Behavioral research conducted at Cornell University and elsewhere has found that selecting smaller plates and cups leads to less food and drink consumed. There’s simply not as much room on your plate for food, which helps manage portions. You can help yourself, and others, by setting your holiday table with smaller place settings. Choosing smaller plates is especially important in a buffet situation, which is a recipe for overindulgence given all of the tasty choices for the taking. This strategy is especially important when consuming calorie-laden foods like cheese and desserts. Another benefit of this tip is that going for smaller portions means you’re more likely to eat what’s on your plate, which means less food waste.
Swap water for wine (sometimes)
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Savor every delectable bite
If you’re taking smaller portions then you’ll definitely want to make sure you are enjoying every single bite. The advice to chew slowly and consume mindfully is never more important than during the holidays. There are so many good reasons to do so. First of all, it takes time for your brain to respond to satiety signals that tell you “Stop eating! I’m full!” We often don’t hear these signals, either because they are drowned out by our desire for more or because we are not giving our body the chance to react. Further, the holiday season in all its succulence is meant to be savored. Enjoy each moment, including the hedonic pleasures that eating evokes. In so doing, you’ll likely consume less food and have fewer stomachaches from over consumption.
Go for green
Holiday treats tend to be rich in calories. Baked brie, iced sugar cookies, boozy eggnog… Where was I? Yet nutrition scientists recommend that you fill half your plate with vegetables and fruits daily. We are lucky that the increased awareness of consuming plant-based foods for optimal health and weight means that restaurants and businesses are increasingly featuring veggies and fruits on their menus. I encourage you to do the same when you’re planning a meal at your own home. This tip may sound tired, but the dishes needn’t be. There are so many festive ways to prepare vegetables for your holiday table. Think: spinach salad with ruby-red pomegranates and crunchy toasted almonds; roasted butternut squash with crimson cranberries and caramelized onions; or herbaceous arugula with figs, pine nuts and a zesty vinaigrette. And why not feature fruit for dessert, like red wine-poached pears with blackberries? Don’t neglect these superfoods this holiday season.
Hara hachi bu at home
Holiday schedules quickly become packed with cheerful gatherings and epic nights on the town. But every night isn’t a party, and there are still times when you’re spending a quiet evening at home. Thinking about what you’re eating and drinking during those days are just as important as your noshing habits when you’re out. “Hara hachi bu” is an adage of the Okinawans, one of the longest-living populations in the world. It roughly means “eat to when you’re 80% full.” It’s outstanding advice for every day and any occasion, given research has shown that limiting calories throughout your life is related to longevity. But the recommendation is even more critical during this most wonderful time of the year. We all know what to expect when attending holiday parties: food, and lots of it. You’ll help balance your overall calorie intake if you can eat less and make healthier choices when at home.
Get out and play (often)
Weight gain is, ultimately, a simple equation: consuming more calories than you’re burning will lead to storage of energy in the form of body fat. Yet maintaining a fitness routine is a real challenge when there are more stresses on our schedules than ever. But the frustrating fact remains that we should actually increase our activity to compensate for the extra calories we’re consuming. I share your pain in the difficulty in making this happen, but I’d be remiss if the other side of energy balance — physical activity –wasn’t on my list. Hate running? Then how about walking to and from work or taking the stairs rather than the escalator when shopping at the mall? Perhaps ice-skating or a family football game? Jump rope? Hula hoop? Figure out what works for you –and stick to it. And if stuff gets in the way, don’t beat yourself up; just get back out there when you can.
Watch your weight (literally)
Weight gain occurs incrementally, and detecting small changes are best observed numerically. Monitoring your weight by stepping on a scale is the best way to tell whether your holiday feasting has gone awry. You might also consider measuring your overall body composition by calculating your body mass index, which is as important as measuring other physiological parameters such as blood pressure and blood lipids; all of these impact your risk of chronic disease. Weight gain around the waist is especially harmful because of its inflammatory effect, so keeping track of how your clothes are fitting throughout the season is also key. If you don’t own a scale, you might consider asking for one as a gift. Better yet, buy this present for yourself today.
Main photo: Prepare festive fruits for your holiday table, such as wine poached pears with blackberries. Credit: Copyright 2015 P.K. Newby
Want a fresh way to spice up your summer grilling routine? Pair those grilled meats with Indian condiments.
While Indian foods are better known for their spicy heat, there are several Indian condiments that can cool off your summer table while appealing to a range of palates: sweet, spice, tart or savory.
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Spices known for their cooling qualities include cumin, cayenne and black salt. The cooling spices are all part of the prescription for summer for Ayurveda: the thousands-years-old holistic approach to health and wellness.
Carrot and Cucumber Raita With Almonds
A raita is an Indian-style cucumber salad, paired with natural yogurt. In this version from my cookbook, “Spices & Seasons: Simple, Sustainable Indian Flavors,” I add freshly grated carrots and crunchy almonds.
Prep time: 15 to 20 minutes
Yield: 6 servings
2 medium cucumbers
1 medium carrot
2 tablespoons almonds, coarsely ground or sliced
1 tablespoon fresh mint leaves, minced (optional)
3/4 cup low-fat plain yogurt
1/2 teaspoon salt, or to taste
1/2 teaspoon sugar
Freshly ground black pepper
A sprinkle of red pepper flakes (optional)
1. Peel the cucumbers and grate into a mixing bowl, discarding any whole seeds.
2. Peel the carrot and grate into the same bowl. Add the almonds and mint, if using.
3. In a separate bowl, beat the yogurt, salt, sugar and black pepper until well mixed. Stir into the cucumber mixture.
4. Garnish with the red pepper flakes, if using.
Mint and Cilantro Chutney
Spicy, green and fresh, this classic condiment is found year-round on the Indian table and can be served with most any dish. Traditionally, it derives its tartness from unripe green mangoes. This recipe simplifies it by using lime juice instead.
Prep time: 10 minutes
Yield: 1 cup
1 bunch cilantro (about 3 cups)
2 bunches mint leaves (about 1 1/2 cups)
2 green serrano chilies
1 teaspoon cumin powder
1/2 teaspoon salt, or to taste
1 teaspoon black salt
1 teaspoon sugar
2 teaspoons oil (mustard or canola)
2 tablespoons fresh lime juice
1. Place all of the ingredients into a blender.
2. Grind mixture until smooth. This chutney will keep for 3 to 4 days in the refrigerator, but the color will darken because of the lime.
Tamarind and Date Chutney
This tantalizing recipe is a superb alternative to barbecue sauce. It’s great on chicken wings or mixed with mayonnaise and drizzled over your favorite protein.
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Yield: 1 cup
1 jar tamarind paste (I prefer Swad or Laxmi brands)
1 cup chopped, pitted dates
1/2 cup brown sugar or jaggery
1/2 teaspoon black salt
1 teaspoon fennel seeds
1 teaspoon cumin seeds
2 dried red chilies
1. Place the tamarind paste, dates, brown sugar, black salt and 2 cups of water in a pot. Bring to a boil. Reduce heat; simmer for 10 minutes. Cool slightly.
2. Meanwhile, place the fennel and cumin seeds in a heavy skillet and toast until the seeds darken and smell fragrant, about 20 to 30 seconds. Add the chilies and toast for a few more seconds.
3. Grind the seeds and chilies in a spice grinder until powdery.
4. Blend the tamarind mixture in a blender until smooth. Return to the pot, stir in the spice mixture and cook for another 5 minutes.
5. Cool and store in air-tight jars in the refrigerator for up to three months.
Indian Onion Relish
A popular feature in many Indian restaurants, this smoky, tangy condiment is a nice substitute for your usual relish on grilled hot dogs.
Prep time: 2 hours
Yield: 1 cup
2 large white onions, finely diced
1 tablespoon cumin seeds
½ tablespoon black peppercorns
1/3 cup tomato ketchup
3 tablespoons fresh lime juice
1 1/2 teaspoons black salt
1 tablespoon sugar
1 teaspoon red cayenne pepper
2 tablespoons minced cilantro
1. Chill the diced onions in the refrigerator for an hour.
2. Lightly toast the cumin seeds and black peppercorns and grind to a powder.
3. In a mixing bowl, add powdered spices, ketchup, lime juice, black salt, sugar and the red cayenne pepper and mix well with the chopped onions.
4. Return to the refrigerator and chill for another hour (or up to 6 hours) before serving. Garnish with cilantro and serve.
Pear and Raisin Chutney
This chutney from my cookbook pairs well with grilled tofu, pork or fish — and is wonderful added to a burger. Or serve it alongside a basket of warm tortilla chips.
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Yield: 3/4 cup
4 to 6 medium red pears, cored and diced (not peeled)
1 tablespoon oil
1 1/4 teaspoons fennel seeds
1/2 teaspoon red pepper flakes
2 tablespoons finely grated ginger
2 tablespoons malt or cider vinegar
1/3 cup sugar or brown sugar
1/3 cup mixed raisins
1 to 2 tablespoons chopped dried sweetened cranberries
2 long green chilies (young cayenne or Italian), minced
1. Place the pears in a colander and squeeze the lime juice over them.
2. Heat the oil on medium heat for 5 minutes. Add the fennel seeds and wait until they sizzle and turn a few shades darker, about 20 to 30 seconds.
3. Add the red pepper flakes and stir.
4. Add the pears, ginger, vinegar, sugar, raisins and cranberries and stir. Let the sugar dissolve and bring the mixture to a simmer. Simmer for 5 minutes, until the raisins swell and the pears become soft — but not mushy.
5. Sprinkle with minced chilies before removing the heat.
6. Store and use as needed. This mixture will keep in the refrigerator for six to eight months.
Citrusy Roasted Beets With Tempered Spices
A cross between a salad and a light pickle, this healthy condiment adds a gentle tartness to tender young beets. This recipe is a lighter and healthier version of the traditional beetroot and cheese salad, and is dairy- and nut-free.
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Yield: 6 servings
3 medium red beets, greens removed
3 medium yellow beets, greens removed
2 to 3 tablespoons oil
1 teaspoon fennel seeds
1 teaspoon mustard seeds
2 cloves garlic, minced
1 teaspoon ginger paste
1/2 teaspoon black salt
1 orange or Clementine, cut in half
Several grinds black pepper
1 tablespoon cilantro, finely chopped
1. Preheat oven to 375 F.
2. Wrap the beets in foil and roast for 35 to 40 minutes. Allow beets to cool and then peel and cut into wedges.
3. Heat the oil in a wok or skillet. Add the fennel and mustard seeds. When they begin to crackle, add the garlic and ginger paste and sauté lightly until the mixture is fragrant.
4. Stir in the roasted beets and black salt and mix well.
5. Squeeze in the lime juice and orange or Clementine juice and mix well.
6. Stir in black pepper.
7. Garnish with cilantro and serve.
Slow Cooker Plum, Date and Rhubarb Chutney
This beautiful tangy ruby red chutney can be made with plums or any stone fruit of your choice. It takes a lot of cooking to obtain its deep jam-like consistency, which can be challenging during the summer, but I use the slow cooker in my recipe to keep my kitchen cool.
Prep time: 15 minutes
Cook time: 3 hours in a slow cooker
Total time: 3 hours, 15 minutes
Yield: About 3 cups
1 pound of rhubarb, trimmed and cut into small pieces
4 pounds of purple plums, stoned and coarsely chopped
4 tablespoons minced ginger
3 to 4 star anise
1 large stick cinnamon
1 1/2 teaspoons red cayenne pepper
1 cup of chopped and seeded dates
1/2 cup chopped almonds (optional)
1/4 cup maple syrup
1. Place the rhubarb, plums, ginger, star anise, cinnamon, cayenne pepper, dates, almonds (if using) and the maple syrup in the slow cooker and cook on high setting for 3 hours.
2. Stir the mixture occasionally to help with the consistency.
3. After three hours you should have a fragrant, sticky and colorful medley.
4. Remove the whole spices and save the chutney in a clear jar and use as needed to perk up your meal.
Classic Cucumber Raita With Mint
Omnipresent on the summer table and year-round in India, this is the more traditional version of raita. I sometimes add dill instead of — or alongside — the mint and serve this as the perfect pair to salmon.
Prep time: 25 minutes, plus 1 hour for chilling if you prefer the raita chilled
Yield: 4 to 6 servings
2 medium-sized English or Persian cucumbers (about 1 1/2 pounds)
1 1/2 cups of day-old natural yogurt
1/2 cup fresh mint leaves
1/2 teaspoon black or Himalayan salt
1/4 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon sugar
Cayenne pepper (optional)
1. Peel the cucumbers.
2. Grate about three-quarters of the cucumbers and finely chop the rest, keeping the chopped cucumbers separated from the grated cucumbers.
3. Place the grated cucumbers in a mixing bowl.
4. In a separate bowl, add the yogurt and beat well.
5. Mince the mint leaves and add to the yogurt.
6. Add the black salt, cumin, black pepper and sugar and beat well. Gently fold in the grated cucumbers.
7. Top with diced cucumbers and sprinkle with cayenne.
8. Chill up to an hour or serve immediately.
Main photo: The heat of the chilies in this Chili Peanut Relish is nicely balanced by the creamy, crunchy peanuts. This quick dish — you can make it in about 10 minutes — is delicious with fish and vegetables. Credit: Copyright 2014 Rinku Bhattacharya
Dwayne “The Rock” Johnson recently shared his muscle-building meal plan, startling some with the more than 4,000 calories and 36 ounces of cod he consumes on a daily basis. While my Oklahoma-raised husband nary includes seafood on the menu, he has been “eating for muscle” since high school, as he has trained and competed in wrestling, bodybuilding and power-lifting.
Over the past decade, I have been forced to cede significant kitchen territory to culinary enigmas such as chocolate-flavored whey protein, pink-hued pre-workout powders and multi-piece shaker bottles. As a result, I have observed at close range the food rules of a deliberately anti-foodie subculture, where positive nitrogen balance triumphs over palatability.
Protein is king
A veritable army of protein-rich comestibles rules our kitchen. Dozens of eggs, pounds upon pounds of lean meat and gallons of milk colonize the refrigerator. Large, barrel-like canisters of protein powder and accompanying supplements set up camp in one of the largest cupboards. Far from a child’s after-school snack, skim string cheeses populate the dairy drawer, ready in waiting for when hunger strikes.
Food is fuel
Anyone following an eating plan like this calculates each meal to provide a specific amount of carbohydrate, fat and protein, referred to as “macros.” This means that seasoning, texture and overall flavor may fall to the wayside. For example, on the morning of my husband’s final bodybuilding competition, he ate his last meal: a boiled chicken breast and a side of cooked oatmeal with cinnamon. He ate it cold. Out of a plastic container. Standing up. He might not have tasted it at all. It was just fuel. One last fill up before the show.
Taste is secondary
When protein commands the kitchen, flavor may be highly compromised, as foods take on a decidedly chalky taste. With options like chocolate malt, cinnamon graham cracker and banana cream, protein powder flavors may mimic a dessert menu, but they taste nothing like it. While there are certainly vegetarians and vegans who successfully follow muscle-building diets, it is unlikely many foodies could follow this regimen.
Cheating is part of the plan
Not all muscle-building meals are so profoundly ascetic. Bodybuilding resources abound that promote scheduling “cheat meals,” food breaks that understandably relieve the monotony of the diet, enhancing compliance and preserving sanity. Cheat meals also purportedly boost hormones and insulin sensitivity, which can be affected by prolonged calorie restriction during stricter phases of the pre-competition diet.
Bulk is good
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Building muscle bulk is one thing. Preparing food in bulk, known as meal prep, is another. Take, for example, the ingredients for one week of my husband’s lunches: 6 pounds of ground turkey, two cups of whole grain pasta, four cups of chopped vegetables and another four of greens, plus olive oil and low-calorie salad dressing. He prepares these meals in a fury on Sunday evenings, transforming our kitchen counter into a Ford-inspired assembly line. In under an hour, he cranks out five identical lunches, programmed for macros and packed into transportable containers. You can judge a muscle-building kitchen by how many pieces of Tupperware it holds.
Meal prep is not cooking
Make no mistake. Meal prep is not exactly cooking. It lacks cooking’s therapeutic value, its sensual processes, its variation and its creativity. Meal prep is mass assembly, measured and calculated. Meal prep is about efficiency, convenience and perhaps above all, adherence. Because sticking to the plan facilitates meeting one’s goals. It means making weight or achieving a competition-ready physique at just the right time — and if everything falls into place, winning.
Main photo: Eating to build and maintain muscles, rather than taste, is a very different approach to your diet. Credit: Thinkstock.com
Before the advent of TV’s “MasterChef,” master chef Michel Guérard was already on the gastronomic front lines. He was one of the key activators of the nouvelle cuisine movement in France in the 1970s, which refreshed France’s culture of heavy, rich dishes, and has been pushing for light, healthy, seasonal food ever since.
Today, he continues that commitment in the cooking school he’s recently opened on his estate.
Teaching chefs to cook for health
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At Les Prés d’Eugénie, Guérard also runs several hotels, restaurants and a treatment center.
Food as a cure for what ails us
Guérard has always believed that we truly are what we eat, and that food — fresh, light food — can cure us from many of the illnesses that beset the modern world.
The cooking school is aimed at professional chefs and at people preparing food in schools, hospitals, homes for the elderly and for others with special dietary requirements. It brings together current knowledge on key medical problems – such as diabetes, obesity and heart disease — and proposes eating plans for each. The teaching focuses on cuisine that is both healthy — with reduced calories, fats and sugar — and pleasurable, in what Guérard calls cuisine minceur.
“You must never compromise on flavor,” says Guérard. Situated in a luminous, state-of-the-art kitchen overlooking the gardens of Les Prés d’Eugénie, l’Ecole de Cuisine de Santé offers professional courses for groups of up to 10 cooks for one or two weeks.
Beyond a diet of grated carrots
“When I started observing what the patients who came for the thermal cures were eating, I too was depressed by the heaps of grated carrots that were placed before them, topped at the last moment with improvised dressings,” Guérard says.
“I saw an opening for a new kind of healthy cuisine that could inspire people with special needs in their diets to look forward to eating, and to make profound changes in their eating habits that would remain with them for life.”
In his spiced crab on grapefruit jelly with citrus mousse, Guérard demonstrates some of his core principles: that seafood and meats can be cooked without fats, butters or creams to produce vibrant dishes. Even dishes on the three-star Michelin Grand Table menu are cooked with natural flair and a light touch. For example, fresh herbs and citrus notes add zest and flavor to shellfish without leaving the diner feeling heavy.
Slimming cuisine based on research
Cuisine minceur is not achieved by simply reducing fats, sugars and calories. It is based on experience and nutritional research. After Guérard published his first book on the subject in the mid-1970s, “La Grande Cuisine Minceur,” he was approached by the Nestlé group to help them develop a line of frozen foods that would reflect the healthy approach of his new cuisine.
“I was fortunate to continue this consultancy for 27 years, and thus to have access to the latest scientific research into diet, nutrition, physical exercise, thermal treatments and every aspect of this discipline,” he says. “And throughout, I never lost my conviction that pleasure must always play an important part in eating, no matter what the calorie count!”
You can eat dessert on a diet
The desserts at the restaurant and in the cuisine minceur cookbooks have also been overhauled. (No surprise there, for Guérard is a master pastry chef who won the Meilleur Ouvrier de France, which honors the creative trade professions, for pâtisserie in 1958). Each dessert recipe comes with a calorie count that varies depending on which sweetener has been used, be it sugar, honey, fructose, xylitol or aspartame. Most three-course meal combinations total less than 600 calories, so they are well suited to those who are cooking for the popular 5:2 diet (in which people are limited to 500-600 calories for two days out of seven). For those who want to learn more about Guérard’s cuisine, his seminal cookbook has recently been translated into English. “Eat Well and Stay Slim: The Essential Cuisine Minceur” offers full instructions for dozens of his delicious dishes.
A dynamic and lasting legacy
Guérard has never abandoned his commitment to lighter, healthier food, as the new cooking school attests. Today, his philosophy is bearing fruit as the word about cuisine minceur and its methods spreads within the food community in France and beyond. It’s a fitting legacy for such a dynamic grand master, whose revolutions in the kitchen continue to impact on our eating habits, every day.
Main photo: Chef Michel Guérard. Credit: Copyright 2015 Carla Capalbo