The Hungry Doctor

A Twist on a Bean Soup

2011-11-19T13:34:00.000-08:00

Fall harvest vegetables abound as Thanksgiving approaches and the leaves fall from the trees. Once it starts getting colder and darker, I like many, crave soup! Here is a really nutritious, filling soup inspired by Eating Well's Amazon Bean Soup. I substituted a butternut squash(much easier to find than the one they call for), and also in place of spinach, I use red chard - though you can use kale or any other green you like. Beware that butternut squash are difficult to cut. Make sure you have a sharp chef's knife. Read on and feel free to change out ingredients as you like!

Butternut Squash and Bean Soup

1 tablespoon butter or olive oil

4 garlic cloves minced

1 onion chopped

6 cups vegetable or chicken broth or 4 cups and 2 cups water

3 cups butternut squash chopped(be careful)

1 medium tomato

1/4 tsp crushed red pepper flakes

1/4 tsp salt, possibly more to taste

fresh ground pepper

1/4 tsp of dried or fresh chopped sage

1 can white beans(Northern or Cannellini),

1 can kidney beans rinsed

Bunch of chard chopped, stems removed

1 lime cut in wedges

Melt butter in large soup pot(or oil). Add gardlic, carrots and onion and cook, stirring for about 5 minutes. Add broth and scrape up bits with spoon. Add squash, tomato, red pepper flakes, salt and pepper and bring to a boil. Reduce heat to simmer and cook for 20 minutes.

With a stick blender if you have it, blend the soup a few times using caution as liquid is hot. Stir in beans and greens and cook on medium until beans are heated through and greens are wilted. Serve with lime wedges.

How about this apple?? kinda cool.

2011-11-19T09:56:00.001-08:00

http://www.npr.org/2011/11/18/142518957/managed-apple-creates-a-buzz

The Leonard Lopate Show: Big Fish - WNYC

2011-07-11T09:39:00.000-07:00

An interesting perspective on things to come. Seems inevitable...

The Leonard Lopate Show: Big Fish - WNYC

Why Aren't G.M.O. Foods Labeled? - NYTimes.com

2011-02-20T17:57:00.000-08:00

Very interesting but scary stuff.

Why Aren't G.M.O. Foods Labeled? - NYTimes.com

Choosing organic milk could offset effects of climate change

2011-01-19T07:16:00.000-08:00

Choosing organic milk could offset effects of climate change

How Ultra-Processed Foods Are Killing Us - Marion Nestle - Food - The Atlantic

2010-11-08T06:56:00.000-08:00

How Ultra-Processed Foods Are Killing Us - Marion Nestle - Food - The Atlantic

The Four Fish

2010-09-04T17:57:00.001-07:00

Reading a fascinating book by Paul Greenberg called "The Four Fish." Its an eye-opening look at how the human race came to favor basically four species of fish for eating and how we have affected their ecology. Though I love eating food from the sea and believe most is quite healthy to eat, I think its good to be aware of the health of our oceans and the fish that live in it.

Autumn Beckons

2010-09-04T14:46:00.001-07:00

This Labor Day Weekend is especially foretelling of the season to come. With "Earl" bringing cooler air and brisk winds to the northeast, it signals(earlier than usual) that autumn is certainly on its way. I can't wait. Although I love the summer, once fall approaches, my wife says my eating habits change dramatically. When snacking I switch to apples, nuts, and dried fruit - especially apricots. As it gets colder I do get a pretty severe chocolate habit. As I'm sure many others do, I start to crave soup and stews, savory stuff. Last year I discovered some pretty amazing soups and other hearty fall dishes and I'll be writing about more of them this year. For us, a membership in a CSA pretty much has guaranteed an abundance of fall produce and we are eager to start cooking . Stay tuned.

HD

Eating mix of fruits, veggies may cut lung cancer risk – The Chart - CNN.com Blogs

2010-09-04T14:20:00.000-07:00

Eating mix of fruits, veggies may cut lung cancer risk – The Chart - CNN.com Blogs

Farro Salad with Tomatoes, Mushrooms and Basil | David Lebovitz

2010-09-04T14:19:00.000-07:00

Farro Salad with Tomatoes, Mushrooms and Basil David Lebovitz

Jersey Tomatoes!!

2010-08-23T19:57:00.000-07:00

Its rough when you have a pile of fresh produce from your CSA and you need to use it up before it goes bad. You have to think fast on your feet. We had lots of potatoes and tomatoes this week. On the left is sliced yellow and red tomatoes with mozzarella dressed in a really fantastic basil pesto vinagrette. The dish on the right is a simple potato salad with a shallot, white wine vinegar and mustard dressing. Below I've just listed the dressing for each. For the potato salad just chop up some potatoes, whatever kind you like and boil them until done, then add the dressing. Sometimes the simplest recipes are the best.

Basil Pesto Vinagrette

1 cup tightly packed basil leaves

1/2 tsp salt

1 tsp minced garlic

1 cup extra virgin olive oil

1 tbsp red wine vinegar

1 tbsp pine nuts toasted

In a food processor roughly chop the basil, garlic, nuts, salt and pepper for a few seconds. Next add 1/2 cup olive oil and blend for a minute or so. Pour the pesto mixture into a bowl and add 1/2 cup olive oil and the vinegar.

Mustard Shallot Vinagrette(adapted from epicurious.com).

1 large shallot minced

1 tbsp whole grain mustard

1/2 tbsp Dijon mustard

salt and pepper to taste

1 tbsp white wine vinegar

3 tbsp olive oil

handful of parsley

whisk all ingredients together and add to cooked potatoes.

grilled whole fish with herbs

2010-08-18T18:42:00.001-07:00

I saw this recipe recently in Mark Bittman's column in the Times. Actually, after searching for a while online, I found that its a very popular recipe and really a quite easy way to have a good meal and impress your friends as well! This is another situation where cooking with fresh herbs really makes food shine.

1 or 2 whole fishes cleaned, with or without the head on. Ideal fish are Branzina, sea bass or rainbow trout

a few lemon slices seeded
large garlic clove sliced
about 5 sprigs of fresh thyme per fish
olive oil
salt and pepper

Heat grill or broiler
Open the fish and sprinkle with salt and pepper. Place about 4 slices garlic spread out in each fish. Place 2-3 lemon slices in fish along with 4-5 sprigs of thyme, drizzle generously with olive oil inside and outside the fish. Grill fish until done. Branzina takes about 7-8 minutes per side, smaller fish like rainbow trout really only need 4 minutes per side.

Crunchy Quinoa Salad

2010-08-16T18:09:00.000-07:00

Made this yesterday and cannot stop eating it. For those not aware of quinoa, its a wonderful low fat, low carb source of protein. Most grocery stores carry it in the bulk section. Its becoming easier to find every day. To cook quinoa, first you need to rinse it in cold water to remove the outer covering which otherwise gives it a bitter taste. Then basically boil one cup of quinoa to 2 cups of water and 1/2 tsp kosher salt for about 20 minutes in a covered saucepan. Remove from the heat and let stand for 5 minutes, you're done!

Always toast almonds before using in a salad(or any nuts for that matter, brings out the flavor and aroma). Also in this recipe use pecorino romano cheese. It has a higher salt content and more of a bite than parmesan which this salad needs to make it pop! Enjoy!

Recipe:

Cook 1 cup of quinoa as above

Salad:

1 cucumber chopped
1/2 fennell bulb chopped fine
1 small shallot chopped
1 bunch parsley chopped
2 celery stalks chopped
handful of toasted almonds
handful of grated pecorino cheese
drizzle with extra virgin olive oil
a few splashes of sherry or champagne vinegar
salt and pepper to taste

Mix quinoa with salad and you're done.

Doctor's Orders: Will a Prescription of Produce Cure Obesity? | TakePart - Inspiration to Action

2010-08-16T18:06:00.000-07:00

Now we're talking!!

Doctor's Orders: Will a Prescription of Produce Cure Obesity? TakePart - Inspiration to Action

Is Coconut Water Really Better Than Sports Drinks? | Mother Jones

2010-08-07T18:12:00.000-07:00

Is Coconut Water Really Better Than Sports Drinks? Mother Jones

A Challenge For A Top Chef: Make Sardines Tasty : NPR

2010-06-16T07:41:00.000-07:00

A Challenge For A Top Chef: Make Sardines Tasty : NPR

Brighten that dish with a dash of fresh herbs - SFGate

2010-06-05T20:15:00.000-07:00

Brighten that dish with a dash of fresh herbs - SFGate

Consumer Alert: Beware of Pesticide Contamination of Non-Organic Foods

2010-06-01T19:40:00.000-07:00

Consumer Alert: Beware of Pesticide Contamination of Non-Organic Foods

The Food Movement, Rising | The New York Review of Books

2010-05-30T18:26:00.000-07:00

The Food Movement, Rising The New York Review of Books

Lentil Salad

2010-05-27T20:07:00.000-07:00

Did I mention I've become a big fan of beans over the past year? Lentils have become one of my favorites. They cook very quickly, do not require any presoaking and are very nutritious. They come in many varieties but for salads the French or green lentils seem to be the best as they hold their shape and don't get mushy when cooked. Here's a simple salad loosely interpreted from a wonderful chef - Joyce Goldstein:

1 cup green lentils cooked and drained(takes around 20-25 minutes to cook them)
1/2 cup carrots chopped
1/2 cup celery chopped
1 medium onion diced
1 clove garlic minced
1/4 cup pitted kalamata olives
1-2 tbsp capers
crumbled feta for sprinkling

Garlic or oregano vinagrette(1/3 cup) - recipe follows

Sautee the onions, carrots and celery for about 7-8 minutes in some olive oil. Add the garlic and cook for another minute. Add this mixture to the cooked lentils along with the capers, olives and sprinkle with crumbled feta.

For the vinagrette, whisk together or shake in jar: 1 medium garlic clove crushed or minced, 1 tbsp finely chopped fresh oregano or dried, 1/4 cup red wine vinegar, 1/2 cup extra virgin olive oil, salt and pepper to taste.

Why raw local honey? — A natural sweetener we should eat more often :: by Joe Hansen :: Culinate

2010-05-27T18:41:00.000-07:00

A nice summary of local raw honey and its benefits

Why raw local honey? — A natural sweetener we should eat more often :: by Joe Hansen :: Culinate

How This Widening Lettuce Recall Is Different : NPR

2010-05-22T20:00:00.000-07:00

How This Widening Lettuce Recall Is Different : NPR

Tips and recipes for a healthier Memorial Day cookout | NutritionData.com Blog by Monica Reinagel, L.D.N., C.N.S.

2010-05-15T18:49:00.000-07:00

Tips and recipes for a healthier Memorial Day cookout NutritionData.com Blog by Monica Reinagel, L.D.N., C.N.S.

Ultramarathoner Jurek Takes Diet to the Extreme - NYTimes.com

2010-05-15T18:42:00.000-07:00

Ultramarathoner Jurek Takes Diet to the Extreme - NYTimes.com

Doubt Is Cast on Many Reports of Food Allergies - NYTimes.com

2010-05-15T18:33:00.000-07:00

Nice to see this finally in writing.

Doubt Is Cast on Many Reports of Food Allergies - NYTimes.com

Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart: Scientific American

2010-04-27T19:23:00.000-07:00

Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart: Scientific American

Which Fish to Eat? Study Finds Lower Mercury in Most Top-Selling Seafood

2010-04-27T19:17:00.000-07:00

Which Fish to Eat? Study Finds Lower Mercury in Most Top-Selling Seafood

Quinoa Stuffed Peppers

2010-04-25T14:00:00.000-07:00

This recipe is from Kate Sherwood. Its healthy, unique and when ingredients are in season, quite economical!

4 sweet bell peppers, halved lengthwise

3/4 cup quinoa, well rinsed

1 cup low sodium vegetable broth

1 15 oz. can no salt added diced tomatoes

10 oz. baby spinach

1 small clove garlic

1 oz. (6 tbs) grated Parmesan

1 large bunch basil(4 cups)

ground black pepper

1/4 tsp kosher salt

3 tbs boiling water

1/4 cup unsalted pistachios

Put the peppers skin side up on a lightly oiled baking sheet and broil on high until slightly charred and starting to soften, about 10 minutes. Remove the peppers from the oven and set them aside.

While the peppers are roasting, simmer the quinoa with the vegetable broth and tomatoes in a medium pot for 10 minutes. stir in the spinach in batches. Spoon the quinoa-spinach mixture into the roasted peppers.

To make the pesto, combine the garlic, Parmesan, basil, olive oil, pepper, and up to 1/4 tsp. salt in a food processor and pulse until finely chopped but not smooth. Stir in the boiling water. Top the filled peppers with the pesto and garnish with the pistachios. Serves 4.

Join a CSA

2010-04-23T18:56:00.000-07:00

After waiting a year and thinking we'd never get into a CSA, we got an email inviting us to the Rutger's CSA this week! Last year we were told that the Rutger's CSA had 400 people on the waiting list! For those of you who don't know what a CSA is, here's a primer. CSA stands for Community Supported Agriculture. In essence, you buy a share of a farmer's crops for the year. The season in our case runs from May through September. We pick up our share of produce from the farm on a weekly basis. Each week brings a different harvest(or more than one harvest). The benefits of such a model include: supporting your local farm, trying lots of new vegetables and herbs that are fresh from the farm and staying healthy by keeping your fridge stocked with lot's of fruits and veggies. In addition, buying from a local CSA means you reduce the ol' carbon footprint. I'll keep you posted as we go along. I'll be looking for new recipes for all the produce!!

Health Insurance Companies Invest Billions in Fast Food Stock - ABC News

2010-04-23T18:06:00.000-07:00

Fascinating!

Health Insurance Companies Invest Billions in Fast Food Stock - ABC News

Added sugars are bad for the heart, but does it matter which kind you eat?

2010-04-23T18:01:00.001-07:00

Added sugars are bad for the heart, but does it matter which kind you eat?

Posted using ShareThis

No-Oreo zone: Kids at school can't bring processed food

2010-04-14T19:34:00.000-07:00

No-Oreo zone: Kids at school can't bring processed food

29 Iphone apps for foodies : Foodessentials

2010-04-06T10:15:00.000-07:00

29 Iphone apps for foodies : Foodessentials

Sustainable Seafood (PHOTOS): The Best And Worst Fish To Eat

2010-04-05T18:41:00.000-07:00

Sustainable Seafood (PHOTOS): The Best And Worst Fish To Eat

Egg Education

2010-04-02T18:00:00.000-07:00

http://www.takepart.com/news/2010/04/01/eggs0

Keeping Veggies Handy

2010-03-26T19:29:00.000-07:00

Sometimes the simplest things get me very excited. This week Mark Bittman was on The Today Show doing some cooking and prepping. Its the prepping tips that I was most impressed with. Something so basic.... prepping carrots and celery when you get home from the grocery store and then storing them in water filled tupperware containers. This simple tip keeps your veggies prominent in the fridge so you eat them before they go bad. I can't begin to tell you how many bags of celery we've seen go bad in the back of the crisper. Chalk another one up for Mr. Bittman.

Rotman paper finds exposure to fast food can make us impatient

2010-03-26T19:10:00.000-07:00

Rotman paper finds exposure to fast food can make us impatient

Makes you think twice about bottled water:

2010-03-24T19:54:00.000-07:00

http://greeninc.blogs.nytimes.com/2010/03/24/the-battle-over-bottled-water/?src=twr

SCENE SETTER: Forage - latimes.com

2010-03-10T19:44:00.001-08:00

An interesting restuarant idea in California.

SCENE SETTER: Forage - latimes.com

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9 Things To Do Now to Eat Healthier

2010-03-10T09:11:00.000-08:00

Here are a few things that you can institute right now in your diet to get you on your way to eat healthier and keep your weight, cholesterol and blood sugar down while being good to the environment.

1. Eat more fruits and vegetables. If it seems like you hear this alot from the nutritional community, there's a good reason. Eating more produce is one of the few things we can do to improve our health that is known for sure. Often we hear one "expert" or another touting the latest supplements that will make us healthier. Most of these claims are unfounded. The truth is, it is very difficult for nutrition science to determine which nutrients are most important. Some produce may contain vital nutrients that are yet to be discovered. Among the other reasons to eat more produce: you will take in more vitamins and antioxidants, increase your fiber intake which slows digestion, stay full longer, keep your bowels regular, keep your cholesterol down and your blood sugar more steady. All in all, getting at least 5 servings of fruits and vegetables a day is great for your health. A serving can be as simple as a piece of fruit or a couple spoonfuls of green beans at dinner.

2. Eat Local. Buying local produce is a "win-win" for you, your community, the economy and the environment. When you buy from local farmers you cut down on the travel time it takes to get the food to you. This means everything is fresher, and likely more nutritious(produce loses nutrients as it sits in storehouses). This also cuts down on pollution from trucks and other transportation necessary for getting the food to your region. In addition, you support your local farmers and keep them operating. Finally, when you buy from your local farm or farmer's market, you know what you're getting. Any local farmer worth their salt will be happy to tell you how their food is grown, if they uses pesticides, and how fresh their produce is.

3. Eat more whole grains. Whole grains have the natural fiber that slows digestion, keeps you full longer and keeps your blood sugar stable. In addition, they keep your bowels regular! Your best bet is to avoid anything that is made with bleached enriched grains. This includes white bread, white rice, white pasta and most cakes and cookies and many cereals. Better items are brown or basmati rice, cous cous, whole wheat bread, whole wheat pasta. Most products made with whole grains are a little heavier and often a little chewier. They take a little while to get used to, but once you do, you will never go back.

4. Eat wild caught fish or fish that are farmed in a responsible and sustainable manner. There are two issues here: your health and the environment. Let's take your health first. With depletion of the ocean's fish populations due to overfishing, modern science has come up with fish farming, better known as acquaculture. This is a great way to produce alot of fish in a short period of time. There are problems with it - too many to go into great detail here; but I will mention a few points. Modern fish farming, with a few exceptions, is akin to the livestock industry in this country. Fish are penned up in a small area and fed large quantities of food that they normally would not eat, in this case fish meal and sometimes meat such as chicken. Why would you want to eat fish that is fed chicken? Turns out this technique produces fish that are often less nutritious to eat, less healthy, and can have high quantities of toxins that build up in the process(PCBs, more on these later!). The second issue is that fish farming produces a large amount of toxins that pollute the oceans...not good. When you buy fish, look for wild caught salmon, mahi, tuna and others. I'll speak more on seafood in upcoming articles.

5. Learn to cook. Cooking is rapidly becoming a lost skill. We think there is no time to cook in today's busy environment and makers of processed foods, frozen dinners and fast food restaurants want us to believe that we will never find the time. Believe me, you can make the time and the rewards are huge. I'm not talking about making a four course meal every night. Cookbooks abound in the library and bookstores where you can learn to cook easy, quick and healthy meals. Can't get to the library? Try searching the web. On this blog alone there are numerous links to websites and blogs with great recipes. Remember also to plan ahead. Go to the grocery store at the beginning of the week with a plan for what you will be eating for the week ahead. Try cooking up some soup or salad that you can bring to lunch at work for a few days or you know it will be there for you in fridge at the end of a long day. One book in particular that I really like is Kitchen Express, by Mark Bittman. This book really gives you some quick, healthy strategies. Once you start looking for these books and websites, the possiblities are endless.

6. Eat more than one meal a day. Ideally you should try to eat three or four smaller meals during the course of the day. Many will avoid breakfast because they ate a huge dinner the night before and do not wake up hungry. If you spread your meals out during the day, you will likely eat less and have more time to digest and burn off the excess.

7. Eat less meat. No, I'm not encouraging everyone to become a vegetarian, but I do think that as a country we eat far too much meat. When I say meat, I refer to red meat, pork, chicken or turkey. Although most sources encourage us to eat less red meat and dark meat chicken and turkey to reduce saturated fat intake, I believe an overall reduction in all of them is a good idea. There are concerns with the meat industry with regards to animal handling, cleanliness and what the animals are fed. Most conventional livestock industries feed their animals grain, specifically corn. These animals did not evolve to eat corn and for cows in particular, it wreaks havoc on their digestive systems. In addition they become very high in fat. Limiting your red meat intake will help keep your cholesterol down and decrease your calorie intake as well(remember red meat is high in fat and fat is very calorie dense). Don't worry about missing out on protein, the American diet is very high in protein. Excellent sources of non-meat protein include eggs, dairy, fish and beans. In addition, vegetables contain protein as well. See other articles in my blog for some great bean dishes.

8. Avoid sweetened beverages such as soda, ice tea and juices. Instead stick with calorie free beverages such as tea, coffee and water. You will save money and keep your weight down.

9. Enjoy food. Just because you're eating healthy doesn't mean you can't eat delicious food. If you follow the rules above and learn to cook high quality food with fun seasonings, you will never look back!

Time for Soda Taxes?

2010-03-07T19:54:00.000-08:00

Here's an interesting editorial from Dr. Richard Daine regarding the movement towards a soda tax in New York. I for one agree that its time has come. The revenue could only help state budgets and perhaps help offset some of the healthcare costs funded by state governments, and perhaps the tax will be a deterrent as well.

A tax that invests in our health -- Page 2 -- Times Union - Albany NY

A Better World for All!

2010-03-04T19:26:00.000-08:00

Wow, I am very impressed with The Better World Cafe located in Highland Park, NJ. This restaurant is unique to the area. Located in downtown Highland Park, the cafe is an eco-friendly restaurant where you can get freshly made items made from local ingredients at affordable prices(or for free if you have no money). Alternatively, you can either pay as much as you can afford, volunteer for an hour to help out, or pay a bit more if you 'd like to contribute to the cause.

We sampled a little bit of everything. We started our lunch with a quinoa, carrot and raisin salad and a tofu slaw, both amazing. Next was a black bean and sweet potato burrito followed by a small bowl of vegetarian chili. For dessert, we had a warm pear and berry crisp and excellent coffee complements of Dean's Beans. Lest you think this is a fancy restaurant, its not. This is a very simple, nonprofit organization dedicated to serving healthy food at an affordable price. What a concept!

No Knead Bread!

2010-02-26T06:44:00.000-08:00

Finally, an easy bread to make. I found this recipe on Mark Bittman's blog. The recipe is actually from Jim Lahey(of the Sullivan Street Bakery). The idea is to make a simple loaf of bread without having to knead it. Time does all the work here. Basically you make the dough and let it sit for about 18 hours(this one sat for 24 hours). It then gets baked in a dutch oven and that's it! The first time I tried it however I didn't activate the yeast and low and behold the bread didn't rise much. This is my second attempt and it came out pretty good. Here's the link to the recipe: http://www.nytimes.com/2006/11/08/dining/081mrex.html

The Great Grocery Smackdown - The Atlantic (March 2010)

2010-02-24T05:30:00.000-08:00

Here's an interesting link I saw on Mark Bittman's blog this week. Maybe there is hope for the overall grocery industry.
The Great Grocery Smackdown - The Atlantic (March 2010)

Greek Yogurt and Fruit

2010-02-21T12:23:00.000-08:00

Wow, here's a great idea for a snack or even for breakfast. A dietitian recently made me aware of Greek yogurt. Higher in protein and lower in calories, Greek yogurt has a slightly thicker consistency than regular yogurt. Mix in some fresh or frozen fruit and/or granola and you've got a great snack or breakfast.

Frozen fruit is another great idea that I learned last week. When blueberries and strawberries are expensive in the winter(and let's be honest, they are not as good as they are in the summer), you can always pick up some packages of frozen berries. They are great on cereal, in yogurt or like a mini popsicle right out of the freezer!

Salt: Can’t Live With It, Can’t Live Without It!!

2010-02-13T14:54:00.000-08:00

Sodium is vital to bodily functions. It is needed in fluid balance and to generate tiny electrical currents that control muscles, nerves and heart rhythms; but too much salt can also be dangerous. Excessive sodium intake has been shown to increase both blood pressure and the risk for heart disease and stroke. So how much is too much?

The FDA recommends a daily allowance of sodium at 2400 milligrams(mg) which is just a bit more than a teaspoon. On average, most Americans consume between 3100 and 4700 mg per day!! The majority of salt in the American diet comes from processed foods or eating out. Some examples:
McDonald’s small hamburger 530mg
Quarter pounder with cheese 1190mg
Big Mac 1040mg
Large Fries 350mg
Pizza Hut Personal
6 inch pepperoni pizza 1760mg

Subway Cold cut 6 inch sub 1590mg
One ounce bag potato chips 180mg
One ounce bag pretzels 580mg

Vegetables high in sodium include:
celery per half cup raw 50mg
spinach per half cup cooked 65mg

Don’t be fooled into thinking only casual fast food restaurants put a lot of salt in food. Many upscale restaurants also put a lot of salt in their food. This information is easily available on the internet and I urge you to Google search the entrees at some of your favorite chain restaurants. You will be quite surprised.

When dining out request less salt in your entrees. When possible, go for herbs and spices rather than the salt shaker. Check labels for sodium content on processed foods.

One thing worth remembering is that salt enhances the taste of food. It is ok to cook with some salt. You can make a pot of soup for 6-8 people and probably put no more than a teaspoon of salt in to enhance the taste adequately. Salt is a very useful ingredient in moderation and completely salt free food is usually very bland. Conversely, your body can adjust to lower quantities of sodium intake. Once you’ve reduced your intake to a safe level, you’ll find many processed foods and restaurant meals to be too salty.

Dietary Sodium

2010-02-11T12:22:00.001-08:00

Here's a great article from Jane Brody of the NY Times on dietary salt in this country. See my next post for more information.
http://query.nytimes.com/gst/fullpage.html?res=9504E7DC1538F935A15752C0A9669D8B63

Hunkering Down on a Cold Winter Day

2010-01-30T13:56:00.000-08:00

I don't know about you but when the winter hits I get a craving for soup. There is nothing like a warm bowl of soup on a cold winter day to "warm the cockles of your soul" as my mother says. Soup is not only good for your soul but also for the rest of your body. Although you can certainly make soup with a chicken or beef stock, I recommend taking the opportunity to make any number of vegetarian options. If you add beans to your soup you'll add alot of protein and vitamins without having to add meat of any kind. Some examples of recipes that are readily available on the web and in many cookbooks are: lentil soup, white bean and escarole(my wife makes an amazing one!), chickpea soup and black bean soup. Here's a simple sketch for lentil soup:

Sautee a chopped onion and 2 cloves of minced garlic in 2 tablespoons of olive oil for about 4-5 minutes. Add about 1/2 tsp of ground cumin and maybe 1/2 tsp of ground ginger. Next add about 4 cups of water or vegetable stock and a cup of red lentils. Bring to a boil and then simmer for about 45 minutes until the beans are cooked. Season with salt and pepper and maybe add a tablespoon of balsamic vinegar or lemon juice. Enjoy!

Jonathan Safran Foer on Eating Animals

2010-01-29T21:09:00.000-08:00

http://fora.tv//2009/12/01/Jonathan_Safran_Foer_Eating_Animals

check out the above link for a really insightful look at eating meat in this country and the consequences both health and environment related.

Revival of an Old Grain

2010-01-25T18:55:00.000-08:00

Farro is an old form of wheat. I learned about it at a conference last year and had been trying to find it ever since. After searching a bit, I did find it on Amazon.com and after some ordering issues I finally received a package of farro last week. The recipes that I had heard about were mostly grain salads. Wheat salads are great with fresh produce and really shine when vegetables like tomatoes and cucumbers are in season. Since these veggies are not in season now, I chose to make the traditional Italian recipe which was listed on the package. Really delicious. The grain takes about 20 minutes to cook at which time it is soft but chewy(kind of like barley). Once the grain is cooked, you set it aside, sautee a small onion with a carrot and celery stalk and add about a cup of tomato sauce and some white wine if you like. Add the farro and warm for a few minutes. It makes a great whole grain side dish and is quite filling.

Fish Farming Issues

2010-01-24T17:58:00.000-08:00

Here's an interesting interview regarding farmed fish. For the most part I recommend everyone try to eat wild caught and not farmed fish, but the oceans are becoming overfished and an many studies point to a severe depletion in the ocean's fish populations in the nex fifty years. Perhaps some safer fisher farming is on the horizon.

http://www.loe.org/shows/segments.htm?programID=10-P13-00004&segmentID=5

Too Much of a Good Thing?

2010-01-24T17:37:00.000-08:00

Common knowledge seems to dictate that if we need vitamins to keep us healthy, then more vitamins can only be better for us. Unfortunately, this is not always true. While some vitamins taken in excess are merely excreted out in the urine, others can accumulate in the body and cause problems. Some vitamins that were at one time thought to make us healthier, have turned out to be dangerous when taken in excess.

Vitamins are substances that the body requires to grow, stay healthy and maintain the immune system amont other functions. They are either fat soluble or water soluble. Fat soluble vitamins (A, D,E and K)are stored in the body and used as needed. For this reason, taking too much of certain vitamins can cause abnormally high levels as the body does not readily use them up or excrete them. Water soluble vitamins (all B vitamins and C) are used up daily and any excess taken in is excreted in the urine. Taking too much of these usually is not harmful, but one might question the need to take them in high doses if you eat a healthy diet. In general, if someone has no chronic illnesses, feels well and eats an adequate diet, it is not necessary to take a multivitamin. The key here is to eat a healthy diet. To be sure you are getting adequate vitamins, you need to eat a wide variety of different colored fruits and vegetables. Be adventurous, and try many different kinds. Make sure the at least half of any plate of food you eat for a meal is fruit or vegetable. A diet rich in plant based components is a healthy one!

Sunday Breakfast Frittata

2010-01-10T07:48:00.000-08:00

Here's a neat way to utilize those sauteed mushrooms the next morning and have a great breakfast. This is a spinach and mushroom frittata that my wonderful wife made for me this morning. We shared this frittata which is basically three eggs, two egg whites(you can reverse that ratio or use all egg whites!), sauteed mushrooms from last night, and spinach. First throw in the veggies in a pan with some butter or olive oil, wilt the spinach, add the eggs, cook for about 3 minutes, then put in broiler in oven proof pan(no plastic handle) for about 10-15 minutes until eggs are cooked through. Delicious!! by the way, a word about eggs. An excellent source of protein and omega 3's they've gotten a bad rap in years past. True the yolks have a high degree of cholesterol and fat that increases the caloric density. However if you use half the yolks, or just the whites you'll get alot of protein and still alot of taste, especially if you add veggies an seasoning. Consult with your physician as to where your cholesterol should be, but in most people eating eggs with the yolks once or twice a week is ok, won't bump your cholesterol much and gives you more of those healthy omega 3's.

Mushrooms to Accentuate Any Meal

2010-01-03T06:41:00.000-08:00

Sometimes the simplest recipes are the best. Case in point, sauteed mushrooms. I used to hate mushrooms until about 9 years ago when I met my wife and we started cooking together. Since then I've expanded my mushroom repertoire to include shitakes, creminis and portabellos(I love grilled portabellos!). Nutritionally, mushrooms are not a powerhouse for anything. On the other hand, they make a great complement to many meals adding alot of flavor without alot of calories(depending how how you prepare them). Recently I made sauteed mushrooms for a dinner party...they were a hit. Here's the basic recipe:

1 pound sliced mushrooms(any type really)

1 cup minced yellow onion

1/2 tsp kosher salt

freshly ground pepper

1 tbsp fresh thyme chopped

olive oil

a little white wine or cognac(optional)

Heat oil in pan, add onion and cook until soft and translucent. Next add mushrooms, thyme, salt and pepper. Cook on high heat for a few minutes and then try to flip the mushrooms to get both sides slightly browned. Cook a few more minutes(total of about 5-6 minutes). Next add a splash of cognac or white wine and heat for a few seconds. Remove from heat and serve(on toast, with chicken, lean steak, on a cracker, or even by themselves!)

Fish Tacos

2009-12-27T07:31:00.000-08:00

A simple slaw for fish tacos. This is a Rick Bayless recipe for easy and tasty fish tacos. What you see here is basically a half head of Napa cabbage chopped in food processor, one half red pepper chopped, handful of chopped cilantro, 2 tablespoons of orange juice, onetablespoon rice wine vinegar, three tablespoons olive oil, a sprinkle of salt, 1/2 tsp sugar and some grind of pepper. Grill up a white flakey fish (tilapia, cod, halibut) with some salt and pepper and wrap all ingredients in a flour or corn tortilla!!

Bulgur Wheat Salad

2009-12-19T12:51:00.000-08:00

An interesting grain, actually steam cleaned pulverized wheat. Its good for wheat salads mixed with other grains such as quinoa and farro and also can be used for stuffings. I made a Syrian bulgur salad from Joyce Goldstein which is basically bulgur, parsley and walnuts with a pomegranate and lemon dressing. Tart and salty at the same time. Really unique taste.

The ongoing Bisphenol A saga: more updates

2009-12-19T07:01:00.000-08:00

The ongoing Bisphenol A saga: more updates

A cup (or more) of coffee or tea a day could keep Type 2 diabetes away

2009-12-19T06:57:00.001-08:00

A cup (or more) of coffee or tea a day could keep Type 2 diabetes away

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Treating disease with the right diet

2009-12-09T19:16:00.000-08:00

Time and again patients come to me with mild elevations in their blood sugar and cholesterol and blood pressure. The decision is always whether to start medication or change their diet. Many give in to taking medication as it seems to be the "easy path." Its not. In fact, its probably not the better path either. The problem with medications is for one, people(and often doctors) become dependent on them. Many patients feel that once a blood pressure or diabetes medicines are started, they will never get off of them. People often continue poor lifestyle habits, such as eating the wrong foods and not exercising, and they fulfill that prophecy of never ending medications. Doctors often lose momentum with patients as it takes less time and effort to start a medicine than to intensively discuss diet and exercise regimens. These are big problems. Escalating health care costs are another byproduct of this situation. More medications, more labs to be drawn, more visits to specialists, even gastric bypass surgery... it never ends. But it can be stopped. I've seen it happen. All it takes, as Dr. David Kessler says, it to change the rules. People have to change their rules of eating. Cook more, learn healthy tasty ingredients to use and choose food wisely when eating out. I'm hoping that this blog and its links to interesting cooking and grocery sites will help people find the right path. The time is now!!

Tea

2009-12-05T18:09:00.000-08:00

I used to drink soda all day long at work mainly because it was there....we have sales reps bring in lunch almost on a daily basis...lucky us. A few months back I decided to drop soda all together. I replaced my lunch time drink with water which works out fine. For the afternoon I drink herbal tea or regular tea. I realized that in the winter mostly I am much happier drinking something warm and tea does the trick. I drink it straight but many obviously choose honey or sugar and/ or milk. The nice thing about drinking tea straight or water is that there is really no nutritional issues to be concerned with. No calories, no fat, just the sensation of something warm and wet which is all I really am looking for it turns out.

If you choose to drink tea, knwo that there is caffeine in real tea... black and green tea leaves. Herbal varieties will usually tell you that they are decaffeinated.

Another Kind of Oatmeal

2009-11-04T18:44:00.000-08:00

I never was a big fan of oatmeal until recently. At a conference last year I tried steel cut oats and found them to be a bit different than the average oatmeal. The flavor is nuttier and the texture to me is less mushy. So what are they? Alton Brown did a nice segment on oats recently and summarized the different forms of oats out there. Rolled oats are what most of us are used to buying in the store in a big round box. Rolled oats take about 10 minutes to cook. When rolled oats are fragmented a bit more they can be purchased as quick oats which cook even more quickly but are a bit mushier. I try to stay away from instant oatmeal as its really mushy, almost pasty and contains all kinds of additives and sugars that you really don't need. Steel cut oats are the oat s prior to rolling them. They look like little nuggets almost, kind of like what the old grape nuts looked like.

You can buy steel cut oats in the grocery store but in bulk at a health food store they are half the price. The problem with them is that they cook up in no less than a half hour so the dish is not easy to pull together if you are rushing off to work in the am. I make a batch the beginning of the week and keep it in the fridge, then microwave a bowl each morning with some maple syrup, raisins and cinnamon and a little milk...great stuff and very filling. Give it a try and let me know what you think!!

LF

an interesting perspective on meat eating and cattle ranching

2009-11-01T06:19:00.001-08:00

http://www.nytimes.com/2009/10/31/opinion/31niman.html

Junk food as addicting as heroin?

2009-11-01T06:13:00.000-08:00

http://www.grist.org/article/scientists-claim-junk-food-is-as-addictive-as-heroin

validation of Dr. David Kessler's writings.

Falafel Adventures

2009-11-01T05:39:00.000-08:00

Falafel is a delicious meal and excellent source of protein. Last night we decided to try the recipe from scratch rather than from a box. We went to Mark Bittman's blog and found a good, easy recipe. I think it would have turned out great but for one error, we used canned chick peas rather than soaking fresh ones. It seems that you can only make falafel with previously uncooked chickpeas, otherwise the falafel balls will just fall apart when you try to fry them. In addition, I mistakenly tried frying the humus my wife made instead of the falafel mix(they look similar!). For your information, it doesn't come together with frying either. At any rate, I would recommend the Bittman recipe for falafel, it tastes great and I think if you use dried soaked chick peas, you'd be fine!

Hearty Lentil Soup

2009-10-22T18:45:00.000-07:00

I heard this recipe on a radio show last year. When you're looking for a healthy, cheap, easy meal that keeps you warm on cold fall and winter days and nights, this is it.

1 1/2 cups Lentils cooked and drained
1 carrot chopped
2 tomatoes chopped
8 oz. tomato sauce
1 small onion chopped
3 potatoes chopped
a handful of cilantro
salt and pepper to taste
water
cumin 1/2 tsp

In a large pot sautee the onions for a few minutes with 2 tbsp olive oil until translucent. Then add carrot and potatoes and cumin. Cover with water and bring to a boil. Then add tomato sauce, salt and pepper to taste and cook until carrots and potatoes are tender. Add cilantro and season to taste with salt and pepper.

Easy But Delicious Tomato Sauce

2009-10-14T20:47:00.000-07:00

Back in my residency days I ate alot of pasta. I remember one friend of mine always saying that she would never buy a jar of tomato sauce as it never tasted as good as making it from scratch. I didn't really catch on to this until this past year when I began making sauce from fresh tomatoes in season. There is truly no comparison and it's not all that hard to make. Here's a basic recipe. Once you get the basic sauce down, you can add vegetables, herbs, capers, olives, really whatever you like.

3 pounds fresh tomatoes(preferably in season)
1 clove garlic minced
1 medium yellow or white onion diced
2 tbsp pure olive oil
1 carrot diced
1 celery stalk diced
red pepper flakes 1/4 tsp
1/2 cup water
kosher salt

First the tomatoes need to be peeled and seeded. You can always start with 16 oz. of canned diced or crushed tomatoes if they are not in season, but if you have the fresh ones, here's what you do: drop each tomato in boiling water for 1 minute, then remove and place in cold water, the skin will now easily come off. Next remove all the seeds from the tomato. This is a messy job but makes the sauce much sweeter.

Place olive oil in large saucepan and heat med high. Drop in the onions and sautee for 5 minutes until translucent, then add carrot and celery for a minute. Next add the tomatoes and 1/2 cup of water and red pepper flakes. Simmer medium low for 45 minutes. That's it. I like to use a hand blender and make the sauce smooth at this point but you can keep it chunky as well. Season with salt as needed. Keeps for about a week in the fridge or you can freeze it in small containers and use as needed.

Flavor

2009-10-10T18:39:00.000-07:00

I am often reminded of a quote I heard from the great chef Alice Waters when she described(I believe) why she opened a restaurant and happened to spark a movement in helathy eating. She said "I was looking for flavor." Flavor is what most food lacks these days, or in some cases flavors are all the same. When we cook at home we use a variety of seasonings, vegetables and aromatics that bring the food alive. If I can pass along one secret to healthy cooking it would be to look for healthy recipes with intense vibrant flavors. Sure plain steamed vegetables are boring, but egglplant covered in pesto or tapenade vinagrette or roasted cauliflower with turmeric are a whole different story. A few dressings that I recently tried are excellent ways to dress up grilled or sauteed vegetables. Here they are:

Olive Tapenade

A full flavored spread or dressing that is extremely versatile.

Ingredients:

1 cup good pitted kalamata olives

1 tablespoon anchovies minced

1 clove garlic minced

5 tablespoons extra virgin olive oil

lemon zest

1 tsp lemon juice

2 tablespoons chopped capers

Blend all ingredients except olive oil in food processor for a few seconds, then slowly add olive oil and process until smooth.

Basil Pesto

Great on pasta as well as tomatoes, zucchini, squash, just about any vegetable.

1 cup tightly packed basil leaves
1 tablespoon toasted walnuts
2 cloves garlic
salt and pepper
1/2 cup extra virgin olive oil

In a food processor blend the basil, walnuts, garlic for a few pulses, then slowly add the olive oil and process for about a minute. This keeps in the fridge for a few weeks unless you eat it all up!!

Tabouleh with chick peas and cucumbers

2009-08-16T18:18:00.000-07:00

I'm always looking for new ways to get whole grains into my diet along with some protein. I'm talking about something that tastes good and qualifies as an easy filling meal that I can eat at home or easily take to work. This recipe qualifies. The bulgur is a nutritious, nutty whole grain that's really easy to make. The chick peas add some protein and texture, and of course the tomatoes and cucumbers give flavor and crunch. Making this when tomatoes are in season is always a plus. Here's the recipe:

1 cup bulgur wheat(soaked 1 hr with 1 cup hot or cold salted water)
3 medium tomatoes
1 cucumber
1/2 cup chopped parsley
1/2 cup chopped mint(or more if you like)
1 can chick peas washed and drained
1/2 cup extra virgin olive oil
juice of 1 1/2 to 2 lemons
salt and pepper to taste

Mix all ingredients in a large bowl and let stand for about 1/2 hr.

couscous salad for lunch

2009-08-04T18:37:00.001-07:00

Here's an easy dish that gets you some vegetables, grain and protein and it tastes pretty good. I think its great as a snack or to take to work for lunch but it also makes a great side dish with dinner. Keep in mind that you can add or subtract herbs and vegetables(or add fruit) as you like.

1 cup couscous or Israeli couscous
1 medium tomato chopped
1 cucumber seeded and chopped
1 can chick peas rinsed and drained
2 tablespoons extra virgin olive oil
1-2 tablespoons cilantro chopped
1 tablespoon lime or lemon juice
1-2 tsp ground cumin

First cook the couscous. Its pretty simple and you can follow the ingredients on the package, or, take 1 cup couscous, place in a large bowl, then add 1 cup boiling water and let stand 10 minutes. Then fluff with fork. Done! Add the remaining ingredients along with salt and pepper to your taste. That's it! Enjoy.

Lou Friedman

sustainable seafood eating

2009-07-27T07:00:00.001-07:00

For information on sustainable seafood visit www.montereybayaquarium.org/cr/seafoodwatch.aspx!! This a great resource for what fish are healthy to eat.

LF

Snacks at Work

2009-07-24T10:36:00.000-07:00

I don't like to be hungry at work as I will get grumpy. The problem is that all day long people bring food into my office that I'd rather not eat. Sales reps bring big breakfasts with eggs, bacon, donuts and muffins. Patients and coworkers often bring in cake and donuts as well. Don't get me wrong, I like an occasional cookie or slice of birthday cake as much as the next person but if I'm hungry that's not what I'm looking for. So to counteract this barrage of junk food I bring snacks to the office and keep them at my desk. Here are some of my favorites:

Dried fruit(raisins, apricots, a mix), dried fruit mixed with nuts, nuts, bananas(very filling), other fresh fruit.

While I'm on this topic I will also address beverages. Like junk food, there is a plethora of soda in my office. I actually think that the bottles are reproducing. This stuff is terrible for you. One 8 oz. glass of soda has no nutrition except about 100 calories worth of sugar(these days in the form of high fructose corn syrup). How do I get around this? Prepare ahead of time. One can always drink water and I do. I keep a water bottle at my desk and fill it from our bubbler a few times a day. This also helps to cut down on trash(see: good for the environment). Water gets a bit boring after a while and that's when I break into my tea collection. I never liked tea as a kid but more recently I have found it very relaxing in the afternoon. Any type of tea is ok. If you are sensitive to caffeine you may choose decaf or herbal types. I like the caffeine for a "pick me up" in the afternoons. Some data suggests that herbal teas may help lower blood pressure as well through a mild diuretic effect. Of course there is always coffee. I personally drink it mostly in the morning. Juice can be ok as well but remember that there is a large sugar component in juice as well. As the nutrition expert Marion Nestle has said, you are better off skipping juice and eating fruit if you want that flavor. Fruit juices are usually made from concentrates and leave out the healthiest part... the pulp(slows digestion...its fiber silly!). So go out and get a water bottle, bring a tupperware container and pack some snacks!

Louis Friedman, DO

Herb Pesto

2009-07-24T07:29:00.000-07:00

OK, here is last night's pesto.:

One large or two small garlic cloves minced
2 tablespoons extra virgin olive oil
1 tablespoon ground pine nuts or walnuts
2 tablespoons fresh basil chopped
1 tablespoon fresh chives chopped fine
pecorino romano cheese grated
kosher salt(optional)

Heat olive oil in a nonstick pan, toss in garlic, pinch of salt, a few red pepper flakes and cook until garlic is aromatic(about 3 minutes). Be careful not to burn the garlic as it will get bitter. quickly add the basil and chives and pine nuts. Immediately take off heat and let sit a few minutes. Then pour over pasta of your choice and sprinkle generously with pecorino romano cheese. Enjoy!!

Lou

Eat Less Meat

2009-07-24T05:22:00.000-07:00

Why do we eat meat(red meat, chicken, fish, turkey, veal, pork) every day of the week? Where did that start? Do we need that much meat. I don't believe we do. There are plenty of vegetarians out there who do just fine. I agree with Mark Bittman, Michael Pollan and many others who advise cutting down on the amount of meat we eat. Not only is it healthier but its better for the planet as well.

Raising cattle for red meat is particularly detrimental to our health and the planet. Most beef cattle in this country are fed corn, a substance they were never meant to eat. Think about it, did you ever drive down the road and see cattle grazing on corn by the side of the road? No, cows were meant to eat grass. Cattle have an amazing digestive system that can turn grass into muscle(meat). If you feed them corn instead of grass, cows get terrible indigestion and they get fat as well. This indigestion they get only worsens global warming through these thousands of cows expelling gas and the fat they gain makes both them and us less healthy.

Why not go meatless two days a week? Think about it, substitute meat with pasta/vegetables, eggs or dairy. Don't be afraid of missing protein, that is not a problem in this country for the most part. You will most certainly get enough protein in the eggs, dairy and vegetables you eat. For some great vegetarian recipes see my last post and also the many blogs linked to this site.

Simple Dinner

2009-07-24T05:13:00.000-07:00

I went home yesterday, frustrated and amazed once again at the number of overweight diabetic patients in my practice who appear more content to pay their pharmacy and the drug companies $100 or more per month for their medications, than to change their diet and pay a bit more for good food. Then there was the unhealthy lunch delivered to our office by a pharmaceutical rep. who also brought in a speaker from some large institution touting the benefit of statins for almost everyone. I'm not sure what the answer is but something will have to happen sooner or later or the healthcare system will bankrupt this country.

Dinner for us last night was simple but delicious. Small amount of whole wheat pasta with a simple pesto/herb sauce(recipe follows), some left over grilled zucchini and squash slices dipped in Joyce Goldstein's amazing romesco sauce and a little chianti. Perfection.

Thoughts on Food and Chronic Disease

2009-06-24T21:13:00.000-07:00

One of my first patients yesterday was a young man who I diagnosed with diabetes two years ago. At that time he weighed over 200 pounds and admitted he did not watch his diet or exercise much, if at all. We found his sugar to be high, and in time, started him on medications for both his diabetes, cholesterol and diabetes at no small cost to him.

During follow up visits we talked about diet and exercise and lifestlye changes he could make. Initially, there was not much change in his condition, but somewhere along the line, something clicked for him. He began watching his diet, exercising and dropping the pounds. We stopped his medications one by one until at last he came to see me this week. His weight was now down 60 pounds in 2 years and his diabetes, high blood pressure and high cholesterol were gone. No medications needed!

This unfortunately. is a rare scenario in my practice and I would venture to guess the same for many other internal medicine practices across the country. Rare as it may be, it brings home the point that these diseases in ,most cases, are caused by intake of the wrong foods and practice of the wrong lifestyle. It confirms what has been said over and over again by progressive thinkers such as Michael Pollan, Marion Nestle and Mark Bittman. Yet as these writers have said, this is a public health problem as much as it is an individual problem. People need to make the right choices when it comes to food but food policies must change so that it is easier to make those choices.

As I watch the primary care model morph into a quality assurance system where we are increasingly required to document medications started for lowering sugar, cholesterol and blood pressure, I am concerned that the focus is misguided. I am hoping that the slow food movement, the Obama Administration and a whole host of food activists will make a differencenbefore this poor eating epidemic bankrupts our healthcare system completely. Now, let me get to work to make this a useful resource!

Louis Friedman, DO