healthy comfort food » Beyond Prescriptions

It seems that every time our family sit down to eat a meal (particularly our extended family), we all come to the table with a different agenda ~ some don’t eat meat, some love meat, some are trying to eliminate sugar, some want to cut out dairy, others cannot digest wheat ~ it can get challenging for meal planning!

I found it very interesting that the theme for National Nutrition Month March 2013 is “Eat Right, Your Way, Every Day,” encouraging personalized healthy eating styles, recognizing that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact individual food choices.

I think the important message here is that each person is on his or her own path to not only enjoying the meal but feeling good about (and when) eating it. With the wide variety of frozen dinners, dairy-free ice creams, soy meats, etc., it seems that our modern technology has literally taken a lot of us out of the kitchen. Unfortunately, this often means taking away fiber, adding fats, sugar, sodium, fake flavorings ~ the list can go on and on. With our modern emphasis on nutritionally empty, highly processed, and additive-rich foods, it is no wonder that we have epidemics of heart disease, cancer, and degenerative disorders.

No matter what the preference is in one’s eating style, choosing simple real foods such as whole grains, beans, fresh veggies, grass-fed beef, wild salmon and free-range chicken, are definitely better choices for a healthier diet.

I have just recently acquired a wonderful book, The Chopra Center Cookbook, Nourishing Body and Soul by Deepak Chopra, M.D. (“poet-prophet of alternative medicine”), David Simon, M.D. (Medical Director and cofounder of the Chopra Center), and Leanne Backer (Executive Chef of the Chopra Center).

Considered a nutritional guide to renewal, this book features recipes that are served at the world-famous Chopra Center for Well Being, a healing place where people come from all over the world to learn how to nurture and transform their bodies, minds, and souls through nutrition, meditation, and mind-body practice.

It features the world’s most ancient health system, Ayurveda, which recommends that we all partake of the six tastes of life ~ sweet, sour, salty, pungent, bitter, and astringent ~ and the recipes in this book are balanced to appeal to all six tastes for the optimal digestion and enjoyment. Although the recipes are vegetarian, quite low-fat yet rich with marvelous spices and herbs to add amazing flavor, the option of adding fresh fish and chicken is available.

Ayurveda is a holistic approach to health that is designed to help people live long, healthy, and well balanced lives. The term Ayurveda is taken from the Sanskrit words ayus, meaning life or lifespan, and veda, meaning knowledge. It has been practiced in India for at least 5,000 years and has recently become popular in Western cultures. The basic principle of Ayurveda is to prevent and treat illness by maintaining balance in the body, mind, and consciousness through proper drinking, diet, and lifestyle, as well as herbal remedies.

I am excited to try these easy-to-make recipes for entrees, soups, stews, quick meals, breakfast dishes, snacks and desserts and learn how to eat in healthy ways so the need for nutrition and the need for enjoyment are both satisfied. I love Ayurveda’s emphasis on helping people live longer, healthier lives. And, yes, I will continue to satisfy all of those special needs that are brought to the table! (minus, of course, fast food, chemicals, food additives, etc.)

March Nutrition Month is a great time to reflect on all of this and perhaps introduce some new dishes to the family!

What about you? Do you eat differently than the rest of your family?

As the holidays are in full swing for many, mealtimes can be especially stressful. Instead of opting for fast food options, consider the lowly bean.

Not only do they help prevent cancer, reduce cholesterol, and maintain overall gastrointestinal health, but these fiber-rich legumes are also some of the most versatile and satisfying ingredients around. On top of that they’re a super value and terrific source of protein.

And better yet, while you are getting all those last minute details done, use that crock pot you have stored under your counter for a great home-cooked nutritious meal. Just combine your ingredients in a 4 qt. slow cooker, cover and cook on HIGH 7 hours or until beans are tender and serve over fiber-rich organic brown rice. Here is a delicious recipe to try:

Slow-Cooker Red Beans and Rice (makes 10 cups)

1 lb. dried red beans

3/4 lb. smoked turkey sausage, thinly sliced (for vegetarians, eliminate this ingredient)

3 celery ribs, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

3 garlic cloves, mined

1 Tbsp. Creole seasoning (adjust this for your family’s taste buds)

Serve over hot cooked brown rice – Garnish with finely chopped green onions, finely chopped red onions

Combine ingredients and 7 cups water in 4 qt. slow cooker. Follow directions above.

Per cup (w/1 cup rice) 407 Calories, 2.1 g Fat (0.8g Sat, 0.2g Mono,0.2g Poly) 19g Protein, 77.1g Carb, 11.7g Fiber, 15 mg Chol, 5.8mg Iron, 492mg Sodium, 115mg Calcium. December 2009 Southern Living, Healthy Living, pg. 144

For those in a hurry and perhaps not in possession of a crock pot, try a Quick Skillet Red Beans and Rice simply by substituting 2 (16 oz) cans light kidney beans, drained and rinsed, for the dried beans. Reduce the Creole Seasoning to 2 tsp. Cook sausage (if using) and next 4 ingredients in a large skillet over medium heat, stirring often, 5 minutes or until sausage browns. Add garlic; saute 1 minute. Stir in 2 tsp. seasoning, beans, and 2 cups chicken broth. Bring to boil; reduce heat to low, and simmer 20 minutes. Serve over hot brown rice. Makes 8 cups.

Bon Appetit! What about you? Have any quick nutritious meals for busy families?

These last few weeks have been rather harsh, weather-wise, for those of us living in the south and used to rather mild winters. As much as we love snow (once in awhile) it is now getting old and cold freezing rain is not fun.

In the midst of all this I came across a new version of one of my favorite dishes, Shepard’s Pie, published in the February issue of Living by Martha Stewart. Oh, my goodness. We all thought we had died and gone to heaven! It is amazing.

As Martha describes, “The lean ground turkey has significantly less saturated fat than beef. It tastes rich and earthy when simmered with chipotle chili powder.”

Definite comfort food!

SHEPHARD’S PIE (8 servings)

For the Topping

1 1/2 pounds russet potatoes, peeled and cut into 1-inch pieces

3 parsnips, (6 ounces), peeled and cut into 1/2-inch pieces

1 cup plain fat-free yogurt Coarse salt and freshly ground pepper

For The Filling

1 Tbsp. plus 1 tsp. extra-virgin olive oil

1 large onion, finely chopped (about 1 1/2 cups)

3 celery stalks, finely chopped

2 medium carrots, finely chopped

2 garlic cloves, minced

2 pounds lean ground turkey Coarse salt and freshly ground pepper

1 Tbsp. fresh thyme

1/2 teaspoon chipotle or regular chili powder

2 tablespooons plus 1/2 teaspoons cornstarch

6 ounces frozen peas (about 1 1/2 cups)

1. Preheat oven to 425 degrees. Make the topping; Place potatoes and parsnips in a medium saucepan, cover with water by 2 inches, and bring to a simmer. Cook until fork tender, about 20 minutes. Drain, reserving 2 cups cooking liquid. Pass potatoes and parsnips through a ricer. Stir in yogurt and 3/4 teaspoon salt. Season with pepper.

2. Make the filling: Heat oil in a medium skillet over medium heat. Cook onion, celery, carrots, and garlic, stirring, until tender, 10 to 12 minutes.

3. Add turkey; cook, breaking up any large pieces, for 5 minutes. Stir in 1 1/2 teaspoons salt, the thyme, and chili powder; season with pepper. Whisk together cornstarch and reserved 2 cups cooking liquid; add to turkey. Boil for one minute. Stir in peas. Transfer to a 2-quart round or oval baking dish, top with potatoes. Bake until bubbling and top is browned, 35 minutes. YUMMY!

Per Serving: 287 calories, 0 g saturated fat, 2 gr unsaturated fat, 46 mg cholesterol, 32 g carbohydrate, 459 mg sodium, 33 g protein, 4 g fiber

Beyond Prescriptions

What’s Your Eating Style?

No matter what the preference is in one’s eating style, choosing simple real foods such as whole grains, beans, fresh veggies, grass-fed beef, wild salmon and free-range chicken, are definitely better choices for a healthier diet.

I have just recently acquired a wonderful book, The Chopra Center Cookbook, Nourishing Body and Soul by Deepak Chopra, M.D. (“poet-prophet of alternative medicine”), David Simon, M.D. (Medical Director and cofounder of the Chopra Center), and Leanne Backer (Executive Chef of the Chopra Center).

March Nutrition Month is a great time to reflect on all of this and perhaps introduce some new dishes to the family!

What about you? Do you eat differently than the rest of your family?

Make Your Day….Serve Beans Tonight

How About Healthy Comfort Food?