N197
WHAT MAKES A HEALTHFUL RECIPE?
All of my recipes are based on the modified DASH diet that Dr. Mirkin recommends for total health (to lower cholesterol and blood pressure, control weight and prevent or control diabetes):
Up to 8 servings of WHOLE grains (no limit)
At least 5 Vegetables
At least 5 Fruits
Up to 3 fat free dairy products
Up to 2 servings of seafood
Beans or legumes (no limit)
1-2 tablespoons Nuts or seeds
Up to 3 teaspoons olive oil (optional)
Minimal added sugars (none if diabetic or trying to lose weight)
(and of course -- Exercise!)
My healthful recipes are based on these ingredients. Beyond that, they must be--
1. Easy.
2. Delicious
3. Filling and satisfying.
If a new recipe doesn't meet those tests, out it goes.
Healthful ingredients. My recipes are meant to help everyone enjoy more fruits, vegetables, whole grains and beans. Diabetics and people who are trying to lose weight or lower cholesterol need to avoid refined grains, sugar and calorie-dense foods such as added fats, meat and eggs, so I don't use them. Here's what you'll find in my recipes:
1. Lots of vegetables and beans. The more, the better. These contribute lots of nutrients, fiber, color, texture and flavor with very few calories.
2. WHOLE grains. Most of my recipes include whole grains or are served over whole grains. For more information on whole grains and whole grain products see The Good Food Book.
3. Fruits . Combining fruits with other ingredients is particularly important for diabetics, who need to watch how high blood sugar rises after meals. Eating fruits (and root vegetables) with other foods slows the release of their sugars into the bloodstream.
4. Seeds and nuts. These are dense sources of calories, but also important sources of omega-3 fatty acids and rich in other nutrients. If weight control is a concern, watch the portion size.
5. Seafood. If you're a strict vegetarian, you will want to skip my recipes that include seafood. For the rest of us, deep water fish and shellfish are good sources of omega-3 fatty acids and many other nutrients.
6. Little or no added fats. Perhaps a drizzle of olive oil, but you won't see margarine, butter or other added fats in my recipes. I think everyone should avoid any food that contains partially hydrogenated oils ). Everyone except very active children and athletes should limit saturated fats. All oils are concentrated sources of calories, so if you are trying to lose weight or control cholesterol, they are best avoided. If calories are not a concern, the healthiest oils to use are olive oil and canola oil. Other vegetable oils are high in omega-6's and low in omega 3's.
7. Flavored liquids in place of plain water. See About Stock and Bouillon in the Recipe section.
8. Salt. My recipes almost never list salt as an ingredient, but I use bouillon that includes salt. This is your personal choice. I find the salted bouillon essential to make whole grains palatable. If you are restricting salt because you are concerned about blood pressure, read report #H228.
9. No added sugars. A few of my recipes include a little sugar as an ingredient, but generally I try to use fruit where sweetness is needed. If you are diabetic, you can use artificial sweeteners.
10. No meat, chicken or dairy products. Best avoided if you are trying to control weight or cholesterol. Egg whites or egg substitutes and skim-milk dairy products can be used by the calorie-conscious.
11. Lots of herbs and spices. Experiment with these to add flavor to suit your taste. I like spicy foods! Herbs and spices are concentrated sources of phytochemicals that you may not get from your usual array of fruits and vegetables.
More about my modified DASH Diet