It seems like a simple thing, choosing [...]]]> Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

It seems like a simple thing, choosing poultry. For years folks have thought that eating healthy means more chicken and fish. I hear that all the time from patients. So what to choose and how? Your New Pantry: Poultry Choices

Featured Recipe

Stuffed Creole Chicken

Stuffed chicken recipes like this one are a lot easier than you think. The key is to pound the chicken just right. Use a piece of cling wrap about 18 inches long. Place the chicken breast or thigh on the left half of the plastic film and fold the other half over. I have a meat mallet but you can use the back of a sauce pan. Start with the thickest part of the meat and pound lightly, working your way toward the outside.

This recipe is safe for Coumadin (warfarin) users, is low in sodium, and is gluten-free. It may be safe for those lactose-intolerant persons who can tolerate some cheese. Those with GERD / Acid Reflux should avoid it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Most of our readers are aware that breastfeeding is THE standard for good infant nutrition and that it has many health benefits for babies. You may or may not be aware that her breastfeeding choice may significantly impact a woman’s future health.Breastfeeding: A Woman’s Health Issue

Time and again you will hear “eat more monounsaturated fat” [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

Time and again you will hear “eat more monounsaturated fat” or “don’t eat too much saturated fat.” These are certainly true statements, and over the last ten years or so we have learned a great deal about just which fats can be a problem and which are actually good for us. I get the question all the time at the DrGourmet.com web site about when and how to use butter, which is the best oil for cooking and how about baking? Your New Pantry: Oil and Fat Choices – The Basics

Featured Recipes

Seared Grouper with Mediterranean Salsa | Coumadin Safe Version

O.K., salsa is Mexican and likely originated with the Incas (remember that tomatoes were taken back to Europe from the New World). Even so, I came across a recipe for a tomato and olive salsa that I wasn’t all that impressed with and elaborated on that. After coming up with this I found that I wasn’t the first (no one ever really is).

This is great with almost any fish and is more of a Spring or Summer dish maybe, but there are times during the winter when I want these fresh, bright flavors. If you don’t have great, fresh summer tomatoes, choose grape or cherry tomatoes. They’ll give this a much brighter taste year ’round.

This recipe is low in sodium (salt), lactose-free and gluten-free. Those with GERD / Acid Reflux should avoid it.

Mushroom Salad

One of the first restaurants I worked in served this mushroom salad. It was very elaborately prepared tableside by the waiters with the flourish of chopping, mixing and plating in front of the wide eyed customers. At the time I hated mushrooms, but back then fresh mushrooms were actually something of a novelty. One taste of this delicious salad and my life was changed forever.

This recipe is safe for Coumadin users and those with GERD / Acid Reflux. It is low in sodium (salt) and gluten-free. Those who are lactose intolerant should avoid it.

Handling Soreness After Exercise
Exercise with Jacques Courseault

Delayed Onset Muscle Soreness (DOMS) is the ache that you will experience one to three days after beginning a workout program or improving it.

DOMS is the first positive sign of muscle adaptation. During your workout, microscopic tears in muscle fibers occur. Immediately after your workout your body goes to work to repair those torn muscle fibers by increasing their width and adding more individual fibers to the muscle that you exercised. Handling Soreness After Exercise

When I am giving talks I always joke that none [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

When I am giving talks I always joke that none of my patients ever eats Oreo cookies. Now, I find this really strange because the aisles in the grocery store are FULL of cookies (but none of my patients are buying them). This always gets a big laugh, but I think folks are laughing at themselves. We aren’t always honest with ourselves, and probably even more often are not completely honest with our doctors (shocking, I know). Your New Pantry: Getting Started

Featured Recipe

Tuna Melt | GERD / Acid Reflux Friendly Version

When I was growing up this was pretty common in the South, but it didn’t have tomato on it. When I went to New Jersey as a teen was the first time I had a Tuna Melt with tomato, and in spite of my Southern upbringing, this is the way it should be. The tomato adds some moisture and sweetness that just completes the sandwich.

This recipe is safe for Coumadin users and is low in sodium (salt). Those with gluten allergies should use gluten-free bread in this dish. Those who are lactose-intolerant but can tolerate cheeses may be able to enjoy this dish.

Strong Muscles Fight Disease
Exercise with Jacques Courseault

Resistance training is a type of exercise that is focused on building skeletal muscle to increase strength, improve health, and overall appearance. Late night television is peppered with commercials about bigger muscles, defined abs, and tighter thighs. Most of these actors are professional weight lifters, and their nine to five day job is spent in the gym. Not all of us are that lucky to get paid to look good. So why should we invest our time and energy into resistance training? Tthe truth is that building muscle strengthens more than our biceps. Strong Muscles Fight Disease

This stuff is fantastic.  I’ve been using it for a long time.  My parents used to buy it and serve it over cream cheese with crackers at cocktail parties.  I didn’t know until recently that this was imported by a family owned company here in New Orleans.  It’s low in calories and sodium but full of [...]]]>

This stuff is fantastic.  I’ve been using it for a long time.  My parents used to buy it and serve it over cream cheese with crackers at cocktail parties.  I didn’t know until recently that this was imported by a family owned company here in New Orleans.  It’s low in calories and sodium but full of great tropical flavor.

Their other sauces are great as well.

http://www.pickapeppa.com/

If you’ve never had it, go out and purchase a bottle today.

Cheers,

Dr. Gourmet

This is the last column in a series I have been writing about healthy choices for you to make at the grocery store. So far I [...]]]>

Chef Tim Says….

What should I have in my kitchen?

This is the last column in a series I have been writing about healthy choices for you to make at the grocery store. So far I have discussed different ideas for proteins like meat, poultry and fish and a couple of weeks ago discussed items for your pantry.

The idea is that if you slowly purchase the basic items you will always have healthy ingredients to make a meal — one that’s quick and easy or even much more complex. This week is a very simple list of the items that you should begin stocking in your refrigerator. This is far from what might be a complete list but a starting place for those foods that will let you always have something healthy in the house to start (or complete) a meal or have a healthy snack. In Your Pantry: Refrigerator Items

Featured Recipe

Grilled Steak with Horseradish Tomatoes

As many of you know, I love balanced recipes. The umami of the beef is complemented by the sweetness of the tomatoes and basil. All of this is rounded out by a bit of tartness and spice from the prepared horseradish.

This recipe works great with pan grilling in the oven or cooking the steak on the grill outside.

This recipe is Coumadin® (warfarin) safe, gluten free and lactose free. It contains multiple GERD triggers and those with GERD / Acid Reflux should avoid it. (We’ll be adding more GERD-friendly recipes soon!)

Char Grilling or Broiling Meat

There are a couple of concerns amongst scientists about grilling or broiling of meats to the point where the edges are charred black. The short answer is that we don’t know if this is harmful.

The first worry has to do with fat dripping onto hot charcoal. It appears to cause the formation of PAHs (polycyclic aromatic hydrocarbons) – basically soot. A lot of these substances have been shown to be associated with cancer but grilling has not been proven to be a problem.

The other issue is when you pan sear or broil meats. Heterocyclic Amines (or HAs) can form. We know less about this but there is still concern.

The fact is, you probably don’t have to worry. Eating red meats is something that I do but I don’t grill it or broil it every time. I also make stews and such. By eating a healthy diet, the occasional little bit of char probably won’t be an issue for most people.

This is another in a series I have been writing about healthy choices for you to make at the grocery store. So far I have discussed [...]]]>

Chef Tim Says….

What should I have in my kitchen?

This is another in a series I have been writing about healthy choices for you to make at the grocery store. So far I have discussed different ideas for proteins like meat, poultry and fish and last week got to the pantry listing items you should keep on hand for baking. Last week covered fats.

This week is a very simple list of the items that you should begin stocking in your cupboard. This is by no means everything that you might have in your pantry but a starting place for those items that will let you always have something healthy in the house to start (or complete) a meal. In Your Pantry: Cupboard Essentials

Featured Recipe

Citrus Garlic Shrimp | Low Sodium Version Version

Some recipes, like this one, call for gentle cooking.

For instance, you can use any mushroom you like, but I like the texture of the shiitake. The key is to gently sweat the mushrooms so that they lose most of their moisture and at the same time take on that lightly browned caramelized flavor.

Likewise, the shallots and garlic should be cooked slowly so as to release their flavors. Overcooking them will make the flavor more bitter. And the shrimp should be cooked until just done so that they are tender and flavorful.

This recipe is Coumadin® (warfarin) safe and gluten free if you use gluten-free pasta. It is not, however, lactose free, and those with GERD / Acid Reflux should avoid it.

Shrimp are Fine!

At least once a week I’ll be talking with a patient about their high cholesterol and it seems like every third person will say, “But Doc, I don’t eat any shrimp!” Almost every time they’re shocked when I say tell them that shrimp is OK. The best part is that this gets their attention and I love talking about the things you can eat. (I get a similar reaction when I talk about eating red meat or eggs.)

At the core of eating healthy is to eat less saturated fat and trans-fats, more fruit and vegetables, more legumes like beans, good fats like olive oil and nuts and more fish. And shrimp does qualify as fish.

Shrimp does have more cholesterol than many other ingredients. While the amount of cholesterol that you eat is important, by eating lean meats, fish, veggies, legumes, fruits and nuts that are low in cholesterol, it’s OK to have shrimp or (gasp!) eggs. The more important factor, as you have heard me talk about, is saturated fat and trans-fats. Let’s compare….

This is another in a series I have been writing about the healthiest choices for you to make at the grocery store. So far I have [...]]]>

Chef Tim Says….

What should I have in my kitchen?

This is another in a series I have been writing about the healthiest choices for you to make at the grocery store. So far I have discussed different ideas for proteins like meat, poultry and fish and last week got to the pantry, listing items you should keep on hand for baking (also useful for a lot of other recipes).

This week I get to talk a little about fats. I like to keep this simple. There’s a lot of choices, and you could fill your house with bottles of different oils, but the following are the basic items that you should always have on hand and ones that you will use regularly for healthy cooking. In Your Pantry: Fats

Featured Recipe

Bay Scallop Salad with Grapefruit | Low Sodium Version Version

This fresh and bright salad was inspired by my trip to Spain. The food there was so fresh, light and simple. I found just this sort of balance of flavors – sweet, nutty, salty, umami, spicy and a bit tart all in one dish. The fruitiness and texture of the olive oil brings it all together.

This recipe would work well with almost any fish or shellfish. Use seared tuna or salmon, shrimp or even mussels.

This recipe is too acidic for those with GERD / Acid Reflux, but it is Coumadin® (warfarin) safe, lactose free and gluten free.

Featured Ingredient: Bay Scallops

Scallops are a bivalve mollusk like clams and mussels. The scallop that you buy at the fish market is actually the muscle that holds the two shells together.

Bay scallops are a smaller species of scallop and the best are harvested on the east coast of the United States. The Atlantic Bay Scallop is small – about a half inch in diameter and is sweeter and more delicate than the larger Sea Scallop.

Most Atlantic scallops are found in the bays of Cape Cod ranging south to Long Island. Finding good quality New England scallops outside of that region can be a challenge. They are best very fresh and if you find them and they are fresh, drop what you are doing, buy them, take them home and cook them. Bay Scallops

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. So far I have discussed [...]]]> Dr. Tim Says….

What should I have in my kitchen?

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. So far I have discussed different ideas for protein like meat, poultry and fish. While these are not strictly items for you to keep in your pantry the columns have focused on those ingredients that are the healthiest for you to buy.

When I started this series I wanted to discuss those items that you might keep in your pantry or fridge that would help you cook healthier because you have the right ingredients on hand. Now that the proteins are out of the way we can get on to that idea.

By focusing on baking items you’ll stock your pantry with a lot of the raw ingredients for cooking healthy. Here’s a list of items to have on hand. It’s best to go out and buy what you don’t have in a single shopping trip so that you have things on hand but you can add items as you need them if you prefer. In Your Pantry: Baking

Featured Recipe

Curried Cauliflower | Lactose Free Version
I was surprised when I made this recipe. I had thought that it would make 2 servings but along with the brown rice it is so filling that it really is three servings. Even then it is amazingly filling.

The key to enhancing the flavor is to sauté the curry powder in the olive oil for a bit to soften the flavor. Add the cauliflower and then the other ingredients.

This recipe is too spicy for those with GERD / Acid Reflux, but it is Coumadin® (warfarin) safe, low in sodium (salt), and gluten free.

Featured Ingredient: Curry Powder

In America, this means the yellow powder you buy in the store, but there are almost infinite variations of curry powder. In the Far East, curry powders vary by individual cook, region, country, and even the class of who is being served. Most curries are spicier than the yellow curry that Americans may be used to.

Originally curry powders were shipped back to Europe when the East India Company controlled much of the spice traffic. At first, these varied greatly in their tastes, color and spiciness. At the Universal Paris Exhibition of 1889, a standardized curry powder was agreed upon and most recipes are subtle variations of that formula.

It is the turmeric that gives curry and other ingredients, including onion, pepper, ground cumin, ground coriander, tamarind, chili powder, fenugreek and mustard powder its yellow color.

For the last few weeks I have been writing about the healthiest choices for you to make at the grocery store.

Dr. Tim Says….

What should I have in my kitchen?

For the last few weeks I have been writing about the healthiest choices for you to make at the grocery store.

Today I am continuing with fish — specifically shellfish — and will move on to fin fish next week. A lot of Ask Dr. Gourmet questions are about whether shellfish can be part of a healthy diet because many of them contain a lot of cholesterol. This is another area of confusion for a lot of folks but all fish is good for you and has been shown time and again in research to prevent (and even reverse) heart disease. In Your Pantry: Shellfish, Part Two

Featured Recipe

Pantry Meal: Tamale Pie with Black Beans
Growing up this had a lot of names depending on whose house I was at. Tortilla casserole, taco casserole, tamale pie, it didn’t matter. And there are endless variations. This one was created to be as simple as possible and to use items out of your pantry or freezer.

This is also made to be more family friendly and is less spicy than some folks might want. A bit more cumin (an extra teaspoon) and chili powder (another 1/2 teaspoon) will give it more flavor. Adding a bit of cayenne pepper adds the zing that you might crave.

There are a lot of taco shells on the market. Some of them still contain trans-fats, so check the package carefully. Interestingly, the house brand taco shells at my local Winn-Dixie don’t have any sodium in them.

This recipe is Coumadin (warfarin) safe, is low in sodium (salt), and it gluten-free. It is too spicy for those with GERD / Acid Reflux, and those who are lactose-intolerant may wish to avoid it due to the cheese.

Techniques: Saute

There are a lot of times that the term sauté is used to mean cooking anything in a skillet but the term is actually very specific. The term originates with the French verb sauter which means “to jump.”

This is because very high heat is used and the food should be in frequent motion (or jumping).

Because most foods contain a great deal of water, if a the pan is too crowded the foods will actually steam. To sauté properly, choose a pan large enough that there is at least 1/3 of the surface area of the pan exposed when the vegetables are added. Sauteing

I had a comment about my last two week’s columns which had begun a series on what you should have in your pantry.

Chef Tim Says….

What should I have in my kitchen?

I had a comment about my last two week’s columns which had begun a series on what you should have in your pantry.

I had started this series in response to a question about having a list of the best and healthiest ingredients to buy at the grocery. The comment was that the first two columns didn’t really relate to the “pantry.” Correct! A poor choice of words as there are so many ingredients and some are kept in the pantry as well as the fridge (and freezer).

I chose to start with meats (not in the pantry) because most people feel that red meat is not all that healthy and I wanted to make sure to show that there are great choices like this Skirt Steak recipe. Eating red meat is OK about once per week and you should make this an event by choosing the best cuts.

I continue with a few “other meats” this week…. In Your Pantry: Other Meats

Featured Recipe

Pantry Meal:
Six Bean Soup
This basic six bean mixture is great for so many recipes. Simply purchase a pound of each bean next time you’re at the store and mix them together. This is one of the best basic pantry meal ingredients you can keep on hand.

This recipe also works great using a Crock-Pot. Put all the ingredients in the pot, set on “High” and cook for about 6 hours. Stir occasionally if you can.

This recipe is Coumadin (warfarin) safe, low in sodium, and lactose-free. It is also safe for those with GERD / Acid Reflux. Enjoy!

Isis: A Meal at Moto, Course Three

The next dish that we had was Caribbean Escolar. Before it came, I had absolutely no idea what escolar was. But when it arrived alongside freeze-grilled jerk pineapple on rectangular plates, in the hands of finely dressed waiters, I learned that it was fish. Knowing absolutely nothing about what kind of fish it was I took a bite.

It was the best tasting fish I have ever had. The fish was warm, softly flaky, and almost creamy. It seemed to be pan seared in butter, which had a wonderful effect. The outside of the fish was salty and slightly crisp, and it sealed in the creamy flavor of the fish beautifully. I had to make myself stop eating the fish…. Course Three: Caribbean Escolar

eatTHISdiet for Coumadin Users: The Book

Many of our readers have written to ask about a book on Coumadin use, and we’re pleased to announce that eatTHISdiet for Coumadin Users is now available for purchase in both spiral-bound paperback and PDF format!

Over 200 pages long, it’s packed with vital information for Coumadin users, including information on dosage, interactions, and contraindications. Most importantly, it contains a complete six-week eatTHISdiet for Coumadin Users, with weekly meal plans, shopping lists, and recipes, plus frequently asked questions and answers. It’s just $27.95 for the spiral-bound book and 14.95 for the eBook! To purchase, visit: eatTHISdiet for Coumadin Users: The Book.

This was a question asked of me recently about what are the best and healthiest ingredients. The conversation was about having a list of good choices [...]]]>

Chef Tim Says….

What should I have in my pantry?

This was a question asked of me recently about what are the best and healthiest ingredients. The conversation was about having a list of good choices to purchase when you’re at the grocery. What is a good cut of beef that will taste great and be healthier? Which oils to use? How about butter and other dairy products? In essence, what are the best supplies for stocking a pantry with ingredients that taste great and are great for you — a master shopping list if you will.

Over the next few weeks I am going to break this down to help you create a master list of what to choose when you’re in the grocery and last week I started with beef. This week I am going to continue with red meats. I will include such things as pork, liver and lamb in this section of the list. In Your Pantry: Red Meats

Featured Recipe

Pantry Meal:
Spinach Fettuccine Alfredo
This is a the perfect example of a Dr. Gourmet Pantry Meal recipe. Every one of these ingredients is easy to keep on hand and the whole recipe takes about as long as it takes to cook the pasta. Next time you are at the grocery, buy two or three packages of frozen spinach to have on hand along with other Pantry Meals ingredients and you’ll always have something quick and easy to make for dinner.

This recipe is not Coumadin (warfarin) safe, nor is it safe for those with GERD / Acid Reflux, or those who are lactose intolerant. It is a low sodium (salt) recipe.

eatTHISdiet for Coumadin Users: The Book

Many of our readers have written to ask about a book on Coumadin use, and we’re pleased to announce that eatTHISdiet for Coumadin Users is now available for purchase in both spiral-bound paperback and PDF format!

Over 200 pages long, it’s packed with vital information for Coumadin users, including information on dosage, interactions, and contraindications. Most importantly, it contains a complete six-week eatTHISdiet for Coumadin Users, with weekly meal plans, shopping lists, and recipes, plus frequently asked questions and answers. It’s just $27.95 for the spiral-bound book and 14.95 for the eBook! To purchase, visit: eatTHISdiet for Coumadin Users: The Book.