Frittatas make an easy and elegant alternative to the ordinary breakfast and they only take a few minutes to make. You don’t have to use the oven (if it’s summer and you don’t [...]]]> Creole Frittata | Low Sodium Version

Frittatas make an easy and elegant alternative to the ordinary breakfast and they only take a few minutes to make. You don’t have to use the oven (if it’s summer and you don’t want to heat up the kitchen, for instance). Simply reduce the heat on the range to very low and put a cover over the pan. You’ll want to remove the lid about every 3 – 4 minutes or so to let the steam escape.

Home Fries | Low Sodium Version

This is a recipe that was inspired by some recent travel. I ordered poached eggs for breakfast at a very fine restaurant thinking that they would be done well. The eggs were great, but as often happens with breakfast food in America, it comes with things you didn’t order — like home fries. They were terrible. Mostly because they were greasy but also because the potatoes were so dry. Mind you, I don’t like an excess amount of fat, and any chef can hide their sins with enough fat and salt, but these were especially oily. And that’s so unnecessary.

Jean’s French Toast

This French Toast is based on an old recipe of a friend’s mother. It was talked about with such reverence that I was unsure about even cooking it. But I did.

The amazing thing about this recipe is the nutmeg. Most French Toast recipes use cinnamon, but the ground nutmeg creates a much more elegant flavor.

Blueberry Pancakes

I love adding fruit to my pancakes. Any berry will do: blueberries, strawberries, blackberries… whatever is in the market. I have not had much success using frozen berries in my pancakes, however.

Dr. Tim Says….

I hear a lot of patients say things about eating healthy and losing weight that are simply not true. For the next few weeks I am going to share some of these myths with you and the truth behind them.

Myth: Celery is negative calories.

Truth: It is true that celery has almost no calories. A medium stalk contains all of 6 calories. It’s also pretty good for you in that a large stalk has about a gram of fiber and is high in calcium and trace minerals. Interestingly, celery is also fairly high in sodium for a vegetable at 50 mg for a large stalk.

The theory that many people put forward is that your body uses more than 6 calories chewing and digesting the celery. There are actually books written about this but, unfortunately, there’s no research to support the claim. Weight Loss Myths, Part 3

Featured Recipes

Jean’s French Toast

This French Toast is based on an old recipe of a friend’s mother. It was talked about with such reverence that I was unsure about even cooking it. But I did.

The amazing thing about this recipe is the nutmeg. Most French Toast recipes use cinnamon, but the ground nutmeg creates a much more elegant flavor.

Blueberry Pancakes

I love adding fruit to my pancakes. Any berry will do: blueberries, strawberries, blackberries… whatever is in the market. I have not had much success using frozen berries in my pancakes, however.

Dr. Tim Says….

I hear a lot of patients say things about eating healthy and losing weight that are simply not true. For the next few weeks I am going to share some of these myths with you and the truth behind them.

Myth: Skipping a meal is a good way to diet and lose weight.

Truth: The research shows that if you skip meals you are more likely to be overweight. This appears to be especially true for those who skip breakfast.

With skipped meals there is a slowing of your body’s metabolism. The theory is that this is to preserve the stored calories through slowing the need for them. There is also good evidence that if you skip a meal you are likely to eat more at the next one, or worse, to snack (usually on whatever is handy). Weight Loss Myths, Part 1

Featured Recipe

Here in the United States we’re going through quite a heat wave. Recently we received a request from a young lady who was sweltering in her New York City apartment asking for recipes that didn’t require turning on her oven. The great thing about seviche is that the acid in the marinade reacts with the proteins in the seafood, changing the molecular structure in much the same way as heat does. It will work with any meat, but using delicate foods like seafood or chicken works better.

Chipotle Seviche | Low Sodium Version

This is a variation of my other Seviche recipe to show how many different flavors can go into this simple, healthy and lovely dish. It can be sweet or spicy and you can use any fish that you like. Don’t limit yourself to shrimp and scallops – use calamari, mussels or a firm white fish like grouper. Corn works great as a garnish in place of red onions or tomatoes.

I usually cut the fish into smaller pieces – about a half an inch at the largest – and they should be nearly uniform in size so that they “cook” at the same rate.

Because of the acids used in seviche it is best to use a non-reactive container to mix and store this recipe. Glass or stainless steel are best. I avoid using ceramic because older glazed pottery can contain lead.

There’s no take home message here. This is, quite simply, my favorite soup. I love everything about it – the roasted flavor, the creaminess, the garlic….

Penne with Eggplant Pesto and [...]]]> Roasted Eggplant Soup

There’s no take home message here. This is, quite simply, my favorite soup. I love everything about it – the roasted flavor, the creaminess, the garlic….

Penne with Eggplant Pesto and Mushrooms

Pestos are super versatile and this eggplant pesto goes great with so many combinations. You can use almost whatever you have in the kitchen as leftovers – veggies, a little ham, some grated parmesan – almost anything will make a great meal in a flash.

Eggplant Parmesan

This is a time consuming recipe but oh, so worth it!

It is something that you are going to have for a special occasion as it will take about an hour (or a little more) on a Saturday afternoon to make. It is very rewarding. It is a recipe that is higher in fat and sodium than many on my site but it can still be part of your diet occasionally and should because Eggplant Parmesan is so great. You can feel better because this is chock full of great things like fiber, Vitamin A, iron, calcium and Vitamin C.

Ratatouille

This is a recipe that I almost decided not to work on. I served ratatouille in my restaurant because it was made by an old hippie that worked as a prep cook. I had his recipe and, as with most vegetarian dishes, it was full of fat (and not very good fat I might add). I am so glad that I worked on it. The key is the highest quality fresh mozzarella you can find. But even more important, the fresh herbs make the dish possible. I am not sure I would do this with dried herbs – it would taste like it was made in a vegetarian restaurant.

Even though there is a relatively high amount of fat and salt in prosciutto, the intense flavor of the dry cured ham can really make a dish. Looking for rich, concentrated flavors, such as [...]]]> Pizza with Mushrooms and Prosciutto

Even though there is a relatively high amount of fat and salt in prosciutto, the intense flavor of the dry cured ham can really make a dish. Looking for rich, concentrated flavors, such as prosciutto, Parmigiano-Reggiano and the reduced vinegar makes for complex dishes.

Pizza with Roasted Eggplant and Feta

Quite simply, pizza is the perfect food. This recipe has it all – good fats, good carbs, lots of fiber, great flavor – the perfect balanced meal!

Pepperoni Pizza

“Believe it or not, Americans eat 75 acres of pizza a day.”
-Boyd Matson, National Geographic explorer

You deserve your share of that acreage and this pizza is the real deal. If you don’t want to make your own tomato sauce using one of the bottled sauces works fine. The Newman’s Own® Marinara sauce is a good choice and not too terribly high in sodium (it will add about 225 mg of sodium to this recipe). It has a good sweet flavor that’s just right for pizza. You can also look for a low-sodium tomato sauce if you are on a salt restricted diet — they are much easier to find these days.

Pizza with Tomato, Basil and Roasted Garlic

If you are going to make pizza regularly (and you should – it’s really healthy), then buy a pizza stone. These come in both round and rectangular shapes and are made with everything from ceramic to clay to different mixtures of cement. The latter appears to be more durable (I have broken more than a few ceramic pizza stones). More on Pizza Stones

Even though there is a relatively high amount of fat and salt in prosciutto, the intense flavor of the dry cured ham can really make a dish. Looking for rich, concentrated flavors, such as [...]]]> Pizza with Mushrooms and Prosciutto

Even though there is a relatively high amount of fat and salt in prosciutto, the intense flavor of the dry cured ham can really make a dish. Looking for rich, concentrated flavors, such as prosciutto, Parmigiano-Reggiano and the reduced vinegar makes for complex dishes.

Pizza with Roasted Eggplant and Feta

Quite simply, pizza is the perfect food. This recipe has it all – good fats, good carbs, lots of fiber, great flavor – the perfect balanced meal!

Pepperoni Pizza

“Believe it or not, Americans eat 75 acres of pizza a day.”
-Boyd Matson, National Geographic explorer

You deserve your share of that acreage and this pizza is the real deal. If you don’t want to make your own tomato sauce using one of the bottled sauces works fine. The Newman’s Own® Marinara sauce is a good choice and not too terribly high in sodium (it will add about 225 mg of sodium to this recipe). It has a good sweet flavor that’s just right for pizza. You can also look for a low-sodium tomato sauce if you are on a salt restricted diet — they are much easier to find these days.

Pizza with Tomato, Basil and Roasted Garlic

If you are going to make pizza regularly (and you should – it’s really healthy), then buy a pizza stone. These come in both round and rectangular shapes and are made with everything from ceramic to clay to different mixtures of cement. The latter appears to be more durable (I have broken more than a few ceramic pizza stones). More on Pizza Stones

Here’s the deal. A couple of slices of pizza have [...]]]>

Chef Tim Says….

I believe that pizza is the perfect food. I say this all the time to patients. Most are shocked by the statement, but it’s true.

Here’s the deal. A couple of slices of pizza have about 60 grams of carbohydrates in the crust. That’s in the range of a dinner portion for most people. (For those working on their weight, one slice will do.) There’s a lot of fiber in that crust too – 4 grams if the dough is made with white flour, and by using whole wheat flour there’s twice as much. The Perfect Food: Pizza

Featured Recipes

Pepperoni Pizza

“Believe it or not, Americans eat 75 acres of pizza a day.”
-Boyd Matson, National Geographic explorer

You deserve your share of that acreage and this pizza is the real deal. If you don’t want to make your own tomato sauce using one of the bottled sauces works fine. The Newman’s Own® Marinara sauce is a good choice and not too terribly high in sodium (it will add about 225 mg of sodium to this recipe). It has a good sweet flavor that’s just right for pizza. You can also look for a low-sodium tomato sauce if you are on a salt restricted diet — they are much easier to find these days.

Pizza with Tomato, Basil and Roasted Garlic

If you are going to make pizza regularly (and you should – it’s really healthy), then buy a pizza stone. These come in both round and rectangular shapes and are made with everything from ceramic to clay to different mixtures of cement. The latter appears to be more durable (I have broken more than a few ceramic pizza stones). More on Pizza Stones

This is the perfect summer soup. You can serve it plain without the olive oil (with 45 less calories) at picnics along side almost any dish including barbecue, burgers, grilled fish or pasta salads. With the [...]]]> Chilled Watermelon Soup

This is the perfect summer soup. You can serve it plain without the olive oil (with 45 less calories) at picnics along side almost any dish including barbecue, burgers, grilled fish or pasta salads. With the olive oil and basil it makes a fantastic and elegant starter course to your summer dinner party.

Iced Cucumber Soup

With iced soups, just a touch of sour cream or yogurt will enhance the soup and complement the flavors of the base of the soup.

Chilled Pea Soup with Herbs | Low Sodium Version

This is the perfect summer soup. It’s really easy to make and served with toasted or grilled bread and some soft cheese makes a lovely warm weather meal. This is great garnished with Candied Pumpkin Seeds.

The key to this soup is to cook the peas just long enough to be soft, but not so long that they begin to turn from being a bright green. The same holds true for the spinach. Cooking more than about 2 minutes and it will begin to lose its color. This is the reason for adding the ice and putting the soup into an ice bath as soon as possible. Cooling the veggies quickly will set the bright green color.

Chilled Tomato Soup | Low Sodium Version

I started out thinking that I would make this soup with tarragon, but it just hasn’t grown well in my garden. I had the fresh basil and used it instead. I love this soup, but you should use what you have available, and basil, tarragon, oregano or even thyme would be great choices.

Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This healthy recipe relies heavily on the brown sugar and jam to create [...]]]> Barbecue Chicken Pizza

Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This healthy recipe relies heavily on the brown sugar and jam to create a caramelized glaze on whatever you decide to use it on.

Sugar adds calories plain and simple. If you are really watching calories there are a lot of sauces out there with fewer calories and are actually pretty low in sodium. I generally use them more often than I make my own. I look for ones that are low in both calories and sodium. One of my recent favorites is Arriba! Fire Roasted Chipotle Bar-B-Q Sauce. Full of flavor, 1/4 cup has only 20 calories and only 300 mg sodium.

Chicken with 40 Cloves of Garlic

This is a wonderful recipe. The nutrition information reflects the chicken eaten with the skin on. I almost never do this: after you are used to not eating the skin it can really taste too rich. Nonetheless, in an effort to be fair to those who have a craving for a lovely roast chicken at Sunday lunch this is a pretty healthy way to roast it. The grid of celery keeps allows a lot of the fat to drain away and along with the herbs and garlic makes for a lovely aromatic bird. Serve this with some Pan Grilled Broccoli and you have the perfect healthy Sunday meal.

Kung Pao Chicken | GERD / Acid Reflux / Heartburn-Friendly Version

I like spicy food but not too spicy. This is literally the one pepper version and is pretty mild so it’s easy to make this spicier by adding peppers to your desired level of heat.

One way to control how much spiciness is in dishes like this one is to use chili oil. This is widely available now, and very common in Asian markets, but your grocery probably carries it.

One Skillet Chicken and Black Beans

I love quick one pan meals like this one. Its proves how easy it is to eat really great food and eat healthy. This has it all — low fat, high fiber, legumes and a wonderful southwestern flavor. One key is the little touch of maple syrup and vanilla extract. The sweetness of the maple syrup offsets the spiciness of the cumin and cayenne while the vanilla adds a slight aromatic touch to the recipe.

There has long been a theory that some low calorie foods actually burn more calories during digestion than that particular food [...]]]> Dr. Tim Says….

One of the most amazing “diets” that I have come across recently is the “Negative Calorie” diet.

There has long been a theory that some low calorie foods actually burn more calories during digestion than that particular food contains. A bit silly, I know, but there are actually books written about this.

The basis for the concept is the “thermic effect of feeding.” This is the scientific phrase used to describe the calories used in digesting foods. It has been shown that in a routine day we use about 10% of the calories we take in for digestion. The Negative Calorie Diet

Featured Recipes: Fish

Lemon Thyme Redfish

You can use almost any white fish that you like with this dish, but I like leaner fish like redfish, drum, red snapper or even trout.

Grouper with Horseradish Glaze

The lemon juice and maple syrup balance the spice of the horseradish and the thyme adds a fresh flowery flavor. This is a quick and easy dish that works for weeknights or the weekend dinner party.

Roasted Salmon with Corn Relish

The amount of calories seems like a lot for a single entree, but this includes the corn relish, which is a starch, and there are plenty of vegetables. A complete plate. Pair this with a simple salad and you have the perfect meal.

Seared Tuna Steak with Sake-Wasabi Sauce

Searing any meat, such as tuna, makes for a rich and luxurious dish and is a healthy cooking technique. Make sure that the pan is very hot and add the meat carefully so as to not splash any hot oil.

Fettuccine Alfredo | GERD / Acid Reflux & Coumadin (warfarin) Safe Version

Rich, creamy sauces can be healthy. Start with less fat, cook the roux carefully, stir constantly when adding the liquid and thicken with a lower fat creamy cheese.

Chili con Carne

The ground flank steak will be more expensive than using ground beef. I prefer to know that my ground beef is very lean and in this day and age there are not many hometown butchers that will make fresh, lean ground beef. You can use pretty much any lean cut of beef – top or bottom round that are well trimmed of fat will do nicely.

If you are going to use ground beef that is purchased in the meat section it is best to pre-cook this in a separate pot and then squeeze all of the excess grease out through a strainer. Then add the cooked and defatted beef to the cooking onions and peppers.

Creamy Mac and Cheese

A great, healthy Mac and Cheese that kids love.

The key to this is to not overheat the sauce. The eggs need to cook but if you let the sauce boil, it will likely curdle. That won’t really affect the flavor but the texture will be a bit lumpy.

Red Beans and Rice

This recipe was a challenge not so much because of the amount of fat that many Creole recipes have in them but because of the amount of salt. The first concern was the sausage. A number of variations of ham and sausage were tried but the Healthy Choice and Healthy Ones are really good products with only 480 mg of sodium and 2.5 grams of fat in 2 ounces. You may be able to find similar products at your grocery: look for the American Heart Association “Heart Check” Symbol.

A: Right now there is no Dr. Gourmet book for those folks who have GERD [...]]]> Q: Can you please tell me what recipe book or cookbook you would recommend as the “best of” for people with GERD / Acid Reflux?

A: Right now there is no Dr. Gourmet book for those folks who have GERD or Acid Reflux, but we’ll be publishing one very soon. In the mean time you can find a lot of free information on GERD / Acid Reflux here at DrGourmet.com.

One of my colleagues in the Tulane University School of Business is working on research into people’s behavior and how they are [...]]]> Track Your Exercise Using
The Real World Diet – You Could Win an iPod Touch!

An invitation from Dr. Harlan:

One of my colleagues in the Tulane University School of Business is working on research into people’s behavior and how they are motivated to exercise. She has asked me to invite people who are using The Real World Diet to participate and is offering prizes if you register and complete the study.

All responses to the study are kept confidential. For more details about the study and how you can win an iPod Touch, just click here.

Chef Tim Says….

I remember the first time I had salade niçoise. I was about twelve or so and working as a busboy at a fancy restaurant in Atlanta called The Bonnie Brooks Farm. It had been just “The Farm” until the new owner bought it from an venerable Atlanta restaurant family, changed the name and installed his wife Bonnie Brooks in the lounge as the main act. Well, actually she was the only act and had been modestly famous in the sixties. This was the early seventies and she was kind of a Petula Clark type. Her husband (whose name I don’t recall) was very dashing in that sort of New Jersey mafia don sort of way. Niçoise I Have Known

Featured Recipes

Tuscan Meatloaf

Meatloaf is fantastic because you can make it on a Sunday in about 20 minutes prep time. The great thing is that you’ll have leftovers for the week. This is a great variation on meatloaf with everything in one pan – protein, great carbs and veggies all wrapped up in good fats and great Tuscan seasoning. Serve this with a great side salad and you are set.

Salade Nicoise

I have never met a canned olive that I liked. I was at a restaurant recently and ordered a Salade Nicoise and was presented with a beautifully arranged plate. Gorgeous lettuces, a light vinaigrette, quartered hard cooked eggs, small perfectly boiled potatoes, two thin anchovy filets and grilled tuna. And there sprinkled over the top were canned, sliced black olive slices. Blech! A beautiful salad ruined by less-than-perfect ingredients.

I will often have patients remark on how they [...]]]> Eating Healthy While Traveling

[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.]

I will often have patients remark on how they can’t eat healthy while they’re traveling. This comes from people who only travel occasionally, for pleasure, as well as those who make a living on the road. Just like at home, planning is the key to eating healthy on the road. Thinking about what and when you are going to eat beforehand makes all the difference.

I spend a fair amount of time traveling, both for Dr. Gourmet as well as for pleasure, and not long ago attended a wedding in California. As with other travel, weddings are an opportunity for overindulgence, but you can eat well and eat healthy with a bit of planning. My recent trip to California is a good example of this planning. Travel

Featured Recipes

Grouper with Lemon Dill Butter

Lemon and dill go together really well, especially in this butter sauce. This is such an easy recipe and you can use the butter on almost anything. It works well on pan roasted chicken breasts, sautéed shrimp or even seared pork chops.

Creamed Peas

When I started on this recipe I was going to make a traditional creamy peas. They were good, but the mustard and tarragon makes this really special.

Track Your Exercise Using
The Real World Diet – You Could Win an iPod Touch!

An invitation from Dr. Harlan:

One of my colleagues in the Tulane University School of Business is working on research into people’s behavior and how they are motivated to exercise. She has asked me to invite people who are using The Real World Diet to participate and is offering prizes if you register and complete the study.

All responses to the study are kept confidential. For more details about the study and how you can win an iPod Touch, just click here.

Think [...]]]> Chili Spiced Shrimp and Black Beans

This is a great kid-friendly meal. It’s a bit spicy, but not too much so, and you can substitute boneless chicken thighs (cut into bite-size pieces) or strips of flank steak for the shrimp.

Think of this as a Mexican stir fry. The idea is to cook each ingredient quickly so that the dish has a bright, fresh, crisp flavor like an Asian stir fry. You can add some fresh cilantro instead of the oregano at the end and it’ll really finish off the dish.

Fusilli with Morels and Roasted Garlic |Low Sodium Version

When I told a friend that I had some fresh morels, they asked how I was going to prepare them. “As simply as possible” was my reply. There’s so much great flavor in these guys that you don’t need much. Garlic, shallots, butter… that’s all you need.

Polenta and Eggs

If I had a nickel for every time in the last year I have said, “eggs are OK; quit worrying about them,” I would be pretty rich by now. They’re OK and this is a great way to have them. It’s sort of like toad in the hole with great flavorful carbs and rich yummy eggs.

Succotash | Low Sodium Version

My wife hated succotash as a kid, but this version using fresh corn got two thumbs up. Take care because some frozen lima beans will have added salt. Check the package before buying.

Southwest Succotash | Low Sodium Version

My mom served Succotash when I was a kid, but it was frozen. I like it still, but this is a great riff on the corn and lima combo. This Southwest Succotash is not too spicy and if you want to zip it up, add a bit of cayenne pepper.

Roasted Garlic Succotash | Low Sodium Version

Adding roasted garlic to the classic succotash recipe makes it rich and creamy without adding more than a couple of calories. Another good reason to keep roasted garlic on hand.

Rosemary Potatoes

Rosemary and potatoes are just made for each other. This is a quick and easy fresh recipe. If you’re really in a hurry, place the potatoes in the microwave for 1 minute on high. Turn them and then microwave on high for a second minute. Remove and let cool for a minute or so. Cut into chunks and then proceed with the third step, putting the potatoes in the roasting pan with the other ingredients.

Sauteed Spinach with Roasted Garlic

Garlic and spinach are just made for each other. Make sure that you use a very large pan for this recipe so that the water in the spinach will evaporate while you are cooking.

Umami….

Umami?…. Ooooo MAAHHH mee.

[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.]

Umami….

Umami?…. Ooooo MAAHHH mee.

This has become one of my favorite words. I just love saying it – umami, umami, umami. It sounds like a Buddhist chant – a very sensuous word. It is also one of my favorite tidbits of food information.

Umami is usually defined as the taste of foods that are pungent or aromatic, like mushrooms or cheese or roasted chicken. It is sometimes described as “savory,” but it is much more complex. Understanding Taste, Part 2

Featured Recipe

Spinach Feta Frittata

Frittatas make the perfect weekend brunch and they’re great when you have guests. You can serve them hot fresh out of the oven, but they’re great cold as well.

Ground lamb in America is not all that common. We simply don’t eat much lamb. If you can’t find lamb, lean ground beef will do [...]]]> Lamb Kofta

This recipe is great both hot and cold and the Cucumber Mint Yogurt really makes this even better.

Ground lamb in America is not all that common. We simply don’t eat much lamb. If you can’t find lamb, lean ground beef will do but not be quite as flavorful. If you know a good butcher, ask them to grind your ground lamb leaner. Alternatively, you can buy part of a leg of lamb and grind it yourself in the food processor.

Cucumber Mint Yogurt

This is the best accompaniment to any spicy food you can imagine. The combination of the cool cucumber and the fresh yogurt is perfect. Serve this over the Lamb Kofta. Delicious!

Middle Eastern Spiced Potatoes

A lot of Middle Eastern style dishes are served with lentils, rice, or couscous but these make a great choice to go with the Lamb Kofta. Super simple, they take all the time of washing and cutting up the potatoes. They’re also great with Spanish dishes or topped with Romesco Sauce sort of like Patatas Bravas.

Hoisin Glazed Pork Tenderloin

When preparing pork tenderloin it helps to take the smaller “tail” end and tuck it underneath itself, making the roast a more uniform size. This helps keep the thinner end from overcooking and drying out.

Mustard Panko Crusted Chicken Breast

Panko crumbs are the Japanese variety of bread crumbs, being lighter and crispier than regular bread crumbs. They’re pretty easy to find nowadays and can often be found in the international section of your local market.

Family Friendly Tip: Frozen chicken breasts tend to be a more uniform size than fresh breasts and are easier to regulate for portion control. If you purchase your meat in bulk quantities and freeze anyway, you are saving time, money, and calories.

Sausage and White Bean Tortilla Casserole | Low Sodium Version

You gotta love tortilla casseroles. They’re so quick and easy and make great leftovers. I like spicy sausage and this goes perfect with the white beans. If you don’t want this to be too spicy you can use milder sausage and less chili powder.

Southern Green Beans

You can cook these as long as you want. True southern beans are cooked to heck and gone and I do love them that way.

It’s common for folks to think that eating healthy means that [...]]]> Understanding Taste

[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’s common for folks to think that eating healthy means that food doesn’t have any flavor. This couldn’t be further from the truth. Understanding the flavors in ingredients and how they blend together is key to getting great results in your kitchen.

There are five types of receptors on the tongue that sense the flavors that we taste. They are salt, sweet, bitter, sour and one called umami. Each of these flavors acts on their own, but how they interact with each other is key to making recipes taste fantastic. Activation of any one taste will enhance another taste bud. Blending the flavors is important in all cooking and is the basis for great tasting healthy recipes. Understanding Taste, Part 1

Featured Recipes

Sausage and White Bean Tortilla Casserole | Low Sodium Version

You gotta love tortilla casseroles. They’re so quick and easy and make great leftovers. I like spicy sausage and this goes perfect with the white beans. If you don’t want this to be too spicy you can use milder sausage and less chili powder.

Southern Green Beans

You can cook these as long as you want. True southern beans are cooked to heck and gone and I do love them that way.

How to Conserve Muscle Mass During Weight Loss
Exercise with Jacques Courseault, M.D.

Performing a search for “How to Build Muscle Mass” leads to bodybuilding sites, muscle supplement ads or vague advice on how to get “ripped.” Your time is too valuable to waste on confusing recommendations that may or may not produce sustainable results. Advice for increasing muscle mass should be based on years of research by reputable organizations.

Researchers from the American College of Sports Medicine (ACSM) meet every seven years to update recommendations for effective resistance training. These recommendations are used to design resistance training programs to improve muscle strength, power, size and endurance. How to Build Muscle Mass

Back when David Letterman had his heart trouble a few [...]]]> Eating Healthy: Coffee

[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.]

Back when David Letterman had his heart trouble a few years ago, he talked about how his doctors had told him that he couldn’t drink coffee anymore. At the time all I could think was, “Find a new doctor.” There has never been good evidence for telling patients not to drink coffee. In fact, there’s a ton of research showing that coffee is good for you.

In one study of coffee consumption, researchers in Italy enrolled over 11,000 recent heart attack sufferers in research lasting three and a half years. At the beginning of the study, and at regular intervals throughout, the subjects were interviewed regarding their diet, including specifically their coffee intake. The diet and coffee consumption of those subjects who experienced another heart attack or a stroke during the study were compared with those subjects who didn’t have any problems. Go Ahead, Drink Coffee

Featured Recipe

Wild Mushroom and Sausage Linguine

I love using sausage in recipes like this. I look for the best quality sausage with as natural ingredients possible. I also look for those with lower sodium – no more than about 350 mg per ounce. Adding the sausage early in the cooking, as with this recipe, intensifies the flavor and means that you’ll have to add less salt to your dish.

How to Conserve Muscle Mass During Weight Loss
Exercise with Jacques Courseault

Conserving muscle mass, or lean body mass (LBM), is essential to maintaining a healthy body composition during periods of weight loss. Muscle supports your joints, helps you to perform daily activities, keeps you looking toned and boosts your resting metabolism, or the energy you expend at rest. Dr. Cedric Bryant, the Chief Science Officer for the American Council on Exercise, states that an extra pound of muscle can result in an extra pound of weight loss over a year. How to Conserve Muscle Mass During Weight Loss

Mussels with Quinoa and Olives | Low Sodium Version

I love mussels and they are so great for you. You can add them to almost anything and this quinoa is a great example. Steam them and add them to the broth at the last minute.

This recipe is lactose-free, gluten-free and safe for Coumadin (warfarin) users. Those with GERD / Acid Reflux should avoid it.

Cumin Dusted Flank Steak with Black Beans

Simple, simple, simple. This great steak dish takes all of about 20 or 25 minutes to make and is so satisfying. If you want it a bit spicier, you can add more (or less) cayenne pepper, but your favorite hot sauce can give it an altogether different flavor.

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

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

Desserts are an important part of eating well and eating [...]]]> 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.]

Desserts are an important part of eating well and eating healthy. The key to making dessert part of your healthy diet is that you should consider desserts as a special part of your life. Dessert is not something that should be eaten every day.

If you are working on losing weight, then dessert should be considered a serving that you substitute for another portion maybe once a week. When I am working on dessert recipes, my goal is for them to be 200 calories or less per serving. I try to minimize simple sugars wherever possible. Often I use different artificial sweeteners, but just minimizing the amount of sugar in a particular recipe can be very effective.What About Desserts?

Featured Recipe

Jambalaya Salad | Low Sodium Version

Sausage is one of those ingredients that speaks most to the reasons for locally sourced food. The large companies make “low fat” sausages that on the one hand are better choices health-wise, but they are highly processed and some that I have looked at contain MSG as well as other questionable ingredients.

I picked up a package of locally made andouille sausage and there was less saturated fat listed on the package than those from the big companies and less sodium as well. In a dish like this one, if you find a sausage that contains much more than 500 mg in a 2 ounce serving, leave out the added salt.

This recipe is gluten-free (provided you use gluten-free pasta), lactose-free and safe for Coumadin (warfarin) users. Those with GERD / Acid Reflux should avoid it.

Eating and Exercise:
What to Eat and When to Eat It
Exercise with Jacques Courseault

Some days your workout is full of energy and other days you wonder if you have enough energy to make it through the first few exercises. You may want to take a closer look at what foods you are eating and when you are eating them. Properly managing your meals, snacks and beverages before and after exercise can have a huge impact on your workout intensity and how well your body recovers from your workout.

Follow these tips to get the most from your workout (this is intended for simple workouts and not endurance sports). Eating and Exercise: What to Eat and When to Eat It

A: While jams, preserves and jellies are [...]]]> Q: With all the fresh fruits available I would like to know of a healthy jam recipe. My favorite flavors are strawberry, peach, grape, blackberry, and blueberry.

A: While jams, preserves and jellies are made with sugar, that doesn’t mean they are unhealthy. This is a good example of how important it is to understand that there’s not really any food that’s bad for you (of course, almost any food eaten in excess can be). Healthy Jams, Jellies and Preserves

We know now that nuts and seeds [...]]]>

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.]

We know now that nuts and seeds are really good for you. One important study shows that nuts added to a Mediterranean Diet made a huge difference in developing metabolic syndrome. Do keep in mind that nuts are considered fats and are higher in calories. Even so, the types of fat are so much better for you, since most are low in saturated fat and high in unsaturated fats.

In another study of folks already on a Mediterranean diet, those who added walnuts to their diet had an additional 4% decrease in total cholesterol. In another, those who ate 3 ounces of almonds per day for 9 weeks had as much as a 10% drop in cholesterol. To make it even better, nuts and seeds are chock full of antioxidants and Vitamin E as well as magnesium, copper, plant sterols, protein and fiber. Your New Pantry: Nut and Seed Choices

Featured Recipe

Chicken Vindaloo

I love Indian food and this dish is so easy. It is a single pot and all of about ten minutes prep and active cooking time. For all its simplicity, this recipe is full of flavor and at the same time is so great for you. Full of fiber but less than 500 mg sodium in a serving, this is the perfect weeknight meal.

If you like your food spicier, add a bit more cayenne pepper. This version is a bit toned down, so don’t hesitate to add more, 1/8 teaspoon at a time.

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

The research on Mediterranean style diet does [...]]]> 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.]

The research on Mediterranean style diet does include good information on dairy products. The data says that including dairy in your diet is healthy, but most of the dairy in the Mediterranean Diet is lower in fat or processed, such as cheese or yogurt.

The dairy council would have you believe that drinking milk can lead to weight loss. This really isn’t the case. In one study, men with the largest increase in total dairy intake gained slightly more weight over the course of the 12-year study than those who decreased their dairy intake the most. The good news is that the weight change was in those drinking high-fat dairy products and low-fat dairy was not associated with weight change. So what are the best choices for having in your cupboard?

Featured Recipe

Flank Steak with Garlic Balsamic Reduction

Sometimes the simplest recipes are the best. This sauce takes very little effort but is so rich and really brings out the flavor of the grilled steak.

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

How to Exercise with
Disabled or Weak Legs
Exercise with Jacques Courseault

Spending long hours sitting in a wheelchair or in a bed can not only be uncomfortable, but can also lead to weight gain, weakened muscles, joint and muscle stiffness and weakened heart and lungs. Thus, moving as much as possible is very important for anyone with disabled or weak legs. This is easier said than done, because quite a few exercises, particularly aerobic exercises, involve the use of functioning legs. However, you must remember that you have a greater amount of muscle in your trunk and arms than you do in your legs! You can design your personal exercise program to focus on working these muscles to reap the benefits of an exercise program. How to Exercise with Disabled or Weak Legs

I love caramelized shallots. That’s it. Love them. Not much more to be said than that.

This recipe is gluten-free, low in sodium (salt) and safe [...]]]>
Pork Chops with Caramelized Shallots

I love caramelized shallots. That’s it. Love them. Not much more to be said than that.

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

Quinoa with Peas | Low Sodium Version

I met a person recently who thinks white rice is bad and is pretty humorless about it. It’s pretty silly but there you have it. Food is about balance, and sometimes you have white rice, sometimes risotto, sometimes brown rice and sometimes…. You get the idea. Ingredients are not evil or bad.

This is a riff on a similar recipe using risotto that would make white rice haters happy. That’s not why I made this, however. I did it because I love quinoa: its nutty flavor adds a lot to this and makes the perfect quick and easy side dish.

This recipe is low in sodium (salt), gluten-free and safe for both those with GERD / Acid Reflux and those on Coumadin (warfarin). Those who are lactose intolerant but can tolerate hard cheeses may be able to enjoy it safely.

First and foremost, choosing a fat should be based on [...]]]>

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.]

First and foremost, choosing a fat should be based on what you are going to use it for. I try to use a variety of fats, carefully and where I feel they will do the most to enhance the flavor of my recipes.

As I have mentioned, I use butter in sparing amounts where the flavor will shine through. Rather than use a tablespoon of butter to saute with, I might use a couple of teaspoons of a mono-unsaturated oil that doesn’t have as much flavor (like canola oil) combined with a teaspoon of butter. The rich flavor of the butter will come through, but there’s much less saturated fat.

Here’s a guide to what I keep in my cupboard and fridge so that I have the best choices available: Your New Pantry: Oil and Fat Choices – The Details

Featured Recipe

Quinoa with Peas | Low Sodium Version

I met a person recently who thinks white rice is bad and is pretty humorless about it. It’s pretty silly but there you have it. Food is about balance, and sometimes you have white rice, sometimes risotto, sometimes brown rice and sometimes…. You get the idea. Ingredients are not evil or bad.

This is a riff on a similar recipe using risotto that would make white rice haters happy. That’s not why I made this, however. I did it because I love quinoa: its nutty flavor adds a lot to this and makes the perfect quick and easy side dish.

This recipe is low in sodium (salt), gluten-free and safe for both those with GERD / Acid Reflux and those on Coumadin (warfarin). Those who are lactose intolerant but can tolerate hard cheeses may be able to enjoy it safely.

My Muscle Has Turned Into Fat!
(Or Has It?)
Exercise with Jacques Courseault

Missing planned workouts happens to the best of us. In addition to the tremendous guilt deep inside your conscience, you notice that certain areas of our body that were once muscular are now ill defined. Well, the most obvious answer is that your hard earned muscle has now transformed into fat. However, this common exercise myth is far from the truth. My Muscle Has Turned to Fat!

This recipe is gluten-free, low in sodium (salt) and safe for those on Coumadin (warfarin). Those with GERD [...]]]> Spicy Grits

I love grits and I love spicy food. This is a great combination, especially with the corn, which adds a great sweet and savory flavor.

This recipe is gluten-free, low in sodium (salt) and safe for those on Coumadin (warfarin). Those with GERD / Acid Reflux should avoid it, while those who are lactose intolerant but can tolerate cheese may enjoy it.

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.Spi

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

I have been thinking about this sauce for a long time. I wanted to capture the brightness of citrus but make the sauce as simple and fresh [...]]]> Grouper with Silky Grapefruit Sauce

I have been thinking about this sauce for a long time. I wanted to capture the brightness of citrus but make the sauce as simple and fresh as possible. One secret for me was to cook the grapefruit with the lime zest only until it was lightly caramelized.

The second step was to add the fresh herbs and not really cook them but just blend them in so they scent the sauce. You could make other choices – basil, thyme or even rosemary. This is one recipe where the herbs must be fresh.

The sauce is a little tart, but a fish like grouper, halibut or cod will be sweet enough to offer the right balance of flavors.

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

Mexican Style Risotto with Whitefish

I had set out to do this recipe using salmon, but when I went to the market the drum was so much better looking. Take this approach when you are looking at recipes – you don’t usually have to stick to a particular fish. Generally speaking you can substitute another whitefish for recipes where the fish is lighter and another dark fish with dark fish recipes.

This recipe has a lot of ingredients, but don’t let that intimidate you. About half of them are spices. For some folks this may be a bit too spicy and you can leave the cayenne pepper out if you like.

This recipe is safe for Coumadin users, is low in sodium (salt) and is gluten-free. Those who are lactose intolerant but can tolerate cheese may be able to enjoy it. Those with GERD / Acid Reflux should avoid it.

I love the combination of flavors in this recipe. The peanut butter makes a great binder for the meatballs and along with the 5 [...]]]> Asian Meatballs with Noodles and Ginger Mustard Sauce | Low Sodium Version

I love the combination of flavors in this recipe. The peanut butter makes a great binder for the meatballs and along with the 5 spice powder and sesame oil gives a great Asian flavor. The rich, sweet ginger mustard sauce with the slight bitterness of the kale makes this an all ’round winner.

This recipe is gluten-free and lactose-free. Those on Coumadin (warfarin) and those with GERD / Acid Reflux should avoid it.

Shrimp Fried Rice | Low Sodium Version

This is one of those recipes that you can use the basic structure and build what you want. After the rice is cooked the rest is pretty much up to you. Green onions are a good choice instead of onions. You could use edamame instead of peas. Instead of the shrimp, diced pork tenderloin or chicken thighs work great. You can add cilantro or parsley at the end if you want. This is fried rice, and by its very nature a dish made from leftovers.

This recipe is safe for Coumadin users and is lactose-free. Those with gluten allergies should use gluten-free Tamari sauce in this dish. Those with GERD / Acid Reflux should avoid it.

I love this spin on chicken satay with the ginger. It gives it a fresh, light flavor. The peanut sauce with the addition of cilantro is rich but soft and [...]]]> Ginger Chicken Satay with Peanut Sauce

I love this spin on chicken satay with the ginger. It gives it a fresh, light flavor. The peanut sauce with the addition of cilantro is rich but soft and light enough for those with acid reflux.

This recipe is gluten-free, lactose-free and low in sodium. It is safe for those on Coumadin (warfarin) as well as those with GERD / Acid Reflux.

Beef Tips in Brown Gravy | GERD / Acid Reflux Friendly Version

This is a recipe that I remember from my childhood. I am not sure how my mother made it but I can remember the taste and this is it. A rich umami flavor from the caramelized mushrooms and onions combine with the beef for that great comfort food flavor. Perfect for a cold winter’s night.

This recipe is safe for Coumadin users, low in sodium and lactose-free. Those with gluten allergies should use gluten-free pasta in this dish.

There’s another stuffed pepper recipe on the Dr. Gourmet web site. It’s a vegetarian side dish, and I love it. This one is the traditional ground beef and rice that [...]]]>

Stuffed Peppers | Coumadin Safe Version

There’s another stuffed pepper recipe on the Dr. Gourmet web site. It’s a vegetarian side dish, and I love it. This one is the traditional ground beef and rice that I had when I was growing up. Most recipes call for white rice, but the brown rice is not only healthier but gives the dish a great nutty flavor. As with white rice, the brown rice needs to be slightly undercooked so that it’s not overcooked in the oven.

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

Quick Chicken Noodle Soup | Coumadin Safe Version

(Almost) everybody loves Chicken Noodle Soup. There’s just not a much better meal and if you are getting yours from a can, this is the easy compromise. It does take a little longer than opening a can, but the reward is so great! This recipe is all of about 10 minutes active cooking time and it’s oh, so worth it with true chicken flavor.

Cooking the noodles separately is key. It allows you to keep the soup from becoming cloudy with the starch from the noodles and to precisely cook them ’til they are just done. Add them to the soup with the fresh parsley at the last minute for that fresh, fresh flavor.

This recipe is low in sodium (salt) and lactose-free. It is gluten-free provided you use gluten-free pasta. There is onion in it, but the onion is cooked long enough that those with GERD / Acid Reflux should be able to tolerate it.

Timothy S. Harlan, M.D.
Dr. Gourmet

A: The Dr. Gourmet recipes, books and [...]]]> Q: I am taking Coumadin and also have type 2 diabetes. Is your book, The Quality Calorie Diet for Coumadin Users, compatible with a healthy diabetic diet?

A: The Dr. Gourmet recipes, books and The Real World Diet planner are all based on a Mediterranean style diet. We know now that this is the most effective diet for diabetics, especially Type II diabetics. Here’s the link to information about diabetes on the Dr. Gourmet web site: Diabetes

In the last few decades portion size has become a [...]]]>

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.]

In the last few decades portion size has become a major issue, with portions in restaurants increasing dramatically. Forty years ago a 32 ounce milk shake with 1,160 calories would have been unusual. There was no such thing as a Quarter Pounder (let alone a Double Quarter Pounder) and getting a mountain of nachos would be rare. These huge plates have spilled over into how people choose their food. Portion Size Yourself

Featured Recipe

Quick Chicken Noodle Soup | Coumadin Safe Version

(Almost) everybody loves Chicken Noodle Soup. There’s just not a much better meal and if you are getting yours from a can, this is the easy compromise. It does take a little longer than opening a can, but the reward is so great! This recipe is all of about 10 minutes active cooking time and it’s oh, so worth it with true chicken flavor.

Cooking the noodles separately is key. It allows you to keep the soup from becoming cloudy with the starch from the noodles and to precisely cook them ’til they are just done. Add them to the soup with the fresh parsley at the last minute for that fresh, fresh flavor.

This recipe is low in sodium (salt) and lactose-free. It is gluten-free provided you use gluten-free pasta. There is onion in it, but the onion is cooked long enough that those with GERD / Acid Reflux should be able to tolerate it.

I have experimented a lot with pepper sauces, but never with yellow peppers. The flavor is so different than red or green peppers. This recipe has all [...]]]> Scallops with Yellow Pepper Sauce | Low Sodium Version

I have experimented a lot with pepper sauces, but never with yellow peppers. The flavor is so different than red or green peppers. This recipe has all of 7 ingredients and sometimes that’s all it takes: great fresh ingredients cooked well.

This sauce turns out smooth and rich, almost like a beurre blanc. Use the best quality olive oil with a rich fruity flavor. The combination of the sweet pepper and fruity olive oil makes this silky sauce great with seafood.

This recipe is safe for Coumadin (warfarin) users as well as those with GERD / Acid Reflux. It is gluten-free and lactose-free.

Chicken Cacciatore | Coumadin Safe Version

There are so many variations on this recipe it’s amazing. I started working on it about 6 months ago and found recipes with all different ingredients. Some had onions, peppers, mushrooms, different pastas, boneless chicken, bone in, skin on and skin off. The result for me was to make it as simple as possible for you to make and to eat. Peppers, onions but no mushrooms. Dried herbs and great parmesan and it all comes together to be warm and comforting.

This recipe is low in sodium (salt). It is gluten-free provided you use gluten-free pasta. Those who are lactose intolerant but can tolerate cheese may enjoy it. Those with GERD / Acid Reflux should avoid it.

Here in the South it’s traditional to have black eyed peas and greens as one of the New Year’s Day meals. Here are the Dr. Gourmet recipes for [...]]]> Happy New Year from all of us here at Dr. Gourmet. We so appreciate your support.

Here in the South it’s traditional to have black eyed peas and greens as one of the New Year’s Day meals. Here are the Dr. Gourmet recipes for good luck (the black eyed peas) and wealth (the greens) in the coming year:

Black Eyed Peas | Low Sodium Version

You wouldn’t think that black eyed peas are all that good for you but they are. The cheap, lowly black eye is a member of the legume family and chock full of everything good for you. A great ingredient as a side dish with your Oven Fried Chicken or used in a salad.

This recipe is safe for Coumadin (warfarin) users, low in sodium, gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it (or you could just leave out the onion).

Collard Greens

Okay, so you don’t think that you like collard greens…. Being from the South, I was supposed to like greens growing up but I didn’t. It wasn’t until I learned about food that I came to love them.

That said, collards have to be complemented with other flavors to activate the taste buds. Without a little salt, they are nothing. But I think that it is the pure maple syrup that makes this recipe so fantastic. Honey will work fine and give a more flowery flavor. The combination of salt, bitter and sweet tastes releases the true flavor of the greens.

This recipe is low in sodium (salt) and gluten-free. Those who are lactose intolerant, taking Coumadin (warfarin), and those with GERD / Acid Reflux should avoid it. (Those with GERD could leave out the onion but they won’t be quite as good.)

These finger foods [...]]]> New Year’s Eve parties can be everything from a simple gathering of friends for h’ors d’oeuvres, an informal buffet or an all out dinner party. Here are some ideas for any party you might want to throw.

Appetizers

These finger foods will let you create a healthy spread and your guests don’t have to know that the choices are actually good for them.

Steamed Artichokes with Romesco Sauce
Shrimp Cocktail
Chicken Satay with Thai Peanut Sauce

Cut vegetables with
Roasted Carrot Spread
Guacamole
Artichoke Dip

Buffet-Style

A great choice is to make a Southwestern buffet. All of these can be prepped in advance and folks can easily serve themselves.

Lentil Chili
Soft Corn Tacos
Shrimp Quesadillas

Dinner Party

These are simple recipes that can be prepped in advance so you’ll have time to spend with your guests.

Chicken with 40 Cloves of Garlic
Seared Salmon with Lemon Basil Risotto
Green Curry Beef
Tortellini Primavera
Scallops with White Beans

This is the perfect accompaniment for roasts whether it’s beef, chicken or lamb. A single pan, an oven, some herbs and you’re good to go.

This recipe is [...]]]> Roasted Root Vegetables

This is the perfect accompaniment for roasts whether it’s beef, chicken or lamb. A single pan, an oven, some herbs and you’re good to go.

This recipe is low in sodium, gluten-free and lactose-free. The shallots are roasted enough that this recipe should be safe for those with GERD / Acid Reflux (or you could just leave them out). Those on Coumadin (warfarin) should avoid it.

Roast Leg of Lamb

I love roast lamb and for me it’s the quintessential holiday meal. It’s so simple and you can use almost any variation for this recipe. Rosemary, sage, thyme or any combination of herbs works because the savory flavor of the lamb will hold up to almost any other ingredients.

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

I have written about how I like to use butter in recipes. It enhances the flavor [...]]]>

Dr. Tim Says….

[This article is part of an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

I have written about how I like to use butter in recipes. It enhances the flavor and texture of recipes in a way that few other ingredients can. Most of the time you don’t need much, just a bit works wonders. A chef friend once commented that he believed it was easy for chefs to hide their sins by simply adding more fat and salt to a recipe. He would say, “You can make bad food taste better with more butter or salt, but it’s better to just make great food with the right amount of ingredients.” I believe that he’s right and that measuring is key to great food.

So when I cook, I measure. This is also one of the simplest tips for reducing calories and eating healthy. Measuring Your Food

Featured Recipe

Roast Leg of Lamb

I love roast lamb and for me it’s the quintessential holiday meal. It’s so simple and you can use almost any variation for this recipe. Rosemary, sage, thyme or any combination of herbs works because the savory flavor of the lamb will hold up to almost any other ingredients.

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

A: The Dr. Gourmet recipes are designed to do just what you wish — lower total cholesterol, raise HDL cholesterol and lower [...]]]> Q: Would you recommend a website with healthy diets that would help to INCREASE MY HDL, good cholesterol?

A: The Dr. Gourmet recipes are designed to do just what you wish — lower total cholesterol, raise HDL cholesterol and lower LDL cholesterol and Triglycerides.

The Quality Calorie Diet meal plans are balanced with a variety of ingredients that emphasize a heart healthy diet. They are low in fat, saturated fat and higher in monounsaturated fat. Recipes do not contain trans-fats. Cholesterol and sodium are limited. The key is to maximize the flavor while working to create recipes that are healthy. The Quality Calorie Diet

Q: Where does all the sodium come from in your Hummus recipe for Coumadin (warfarin) patients? Can it be eliminated?

A: There are a number of [...]]]>

Q: Where does all the sodium come from in your Hummus recipe for Coumadin (warfarin) patients? Can it be eliminated?

A: There are a number of ingredients that contribute sodium to any recipe.

The simple and most obvious is added table salt. I measure the salt carefully when making recipes and you should too. 1 teaspoon of table salt contains 2,325 milligrams (mg) of sodium, so eliminating some or all of the added salt in a recipe is the easiest way to reduce sodium in dishes. Reducing Sodium

This is a simple and quick salad that’s great for day to day use but will be a hit at your next picnic.

The combination of [...]]]>

Mango Chicken Salad

This is a simple and quick salad that’s great for day to day use but will be a hit at your next picnic.

The combination of the mango and dill gives the salad a bright, sunny flavor. It’s best to use only fresh dill as it is the one herb that’s pretty terrible dried. There’s just not much use for dried dill other than to make pickles (and that’s not as good as using fresh). If you don’t have fresh dill, it’s better to choose another herb. The best choice for dried would be tarragon, but you won’t need much. Start with 1/4 teaspoon (but 1/2 teaspoon would be the most you would need). Thyme would also be a great choice fresh and a fair choice for dried.

This recipe is safe for Coumadin users and those with GERD / Acid Reflux. It is also low in sodium, lactose-free and gluten-free.

More Summer Salads

Chopped Salad with Wild Rice
This salad has it all. It was designed to use Mediterranean diet guidelines but with American ingredients. There’s great veggies, high fiber whole cereals (wild rice), great fats in the grapeseed oil, seeds and avocado and modest amount of cheese. At first glance it appears to have a lot of fat but the fats are (for the most part) good fats with grapeseed oil, pumpkin seeds and avocado adding over 8 grams of monounsaturated fat. The perfect summer salad.

This recipe is not safe for Coumadin (warfarin) users and those with GERD / Acid Reflux should avoid it. It is low in sodium. It is gluten-free provided that the shredded cheese is gluten-free (or shred your own). Those who are lactose-intolerant but can tolerate cheese may be able to enjoy it (or leave out the cheese).

Shrimp Scampi Orzo Pasta Salad
Using low-fat spreads that are trans fat free can make a great sauce!

This recipe is not safe for Coumadin (warfarin) users or those with GERD / Acid Reflux. It is lactose-free but not gluten-free, nor is it low in sodium.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

“Most seafoods…should be simply threatened with heat and then celebrated with joy.” -Jeff Smith, The Frugal Gourmet

Jeff Smith’s quote about overcooking seafood [...]]]>

Sesame Scallops with Caramelized Shallots
Low Sodium Version

“Most seafoods…should be simply threatened with heat and then celebrated with joy.”
-Jeff Smith, The Frugal Gourmet

Jeff Smith’s quote about overcooking seafood is so true. One of the easiest things to do is overcooking the scallops. They should still give a bit when pressed. If you watch them carefully while they are cooking you can see the color turn from opaque to a more white shade. Looking at the side of the scallop, the color change will creep up the side of the scallop. When the color is changed about halfway up the side, turn the scallops. Cook until the sides have turned completely white, then for about another minute and they’re done.

This recipe is safe for Coumadin users and is lactose-free. It is gluten-free provided that you use tamari sauce and not soy sauce. Those with GERD / Acid Reflux should avoid it as it contains multiple GERD triggers.

Seared Tuna with Mango-Wasabi Salsa

So I generally do most of the cooking. My wife is a good cook but doesn’t really like to all that much. Mind you, she has a fantastic palate and knows when a recipe is good or not as well as what might be wrong with it. Every once in a while she will come up with a recipe. This is one of those and it’s really fantastic. The tuna works great with the mango salsa and the combination is not just great tasting but great for you.

This recipe is safe for Coumadin (warfarin) users and is low in sodium. It is both lactose-free and gluten-free. Those with GERD / Acid Reflux should avoid it as it is likely too spicy.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

Hope springs eternal here at Dr. Gourmet. Given Michelina’s uniformly poor track record with the meals we’ve tried, only hope springing eternal (or is that merely Don Quixote riding merrily through the frozen foods aisle?) would bring more Michelina’s meals to the tasting table.

You know as well as I do that frozen pizza doesn’t have much going for it. Too often you end up with pizza crust that’s too doughy or the toppings are flavorless (or both). I’ve made Pepperoni Pizza on pita bread and had that turn out better than many frozen pizzas (and here’s the Pepperoni Pizza Pantry Meal recipe to prove it). This week, however, I had quite the surprise. Michelina’s Gets it (Almost) Right

Most restaurants serve their fajitas with flour tortillas and this is a good option for you. It adds more calories and there’s generally less fiber. I prefer the flavor and texture of the corn [...]]]>

Steak Fajitas

Most restaurants serve their fajitas with flour tortillas and this is a good option for you. It adds more calories and there’s generally less fiber. I prefer the flavor and texture of the corn tortilla. The key is to heat them on the griddle only very lightly. It takes all of about 30 to 60 seconds to soften them up enough to make the fajitas.

This recipe is safe for Coumadin users and is low in sodium. It is gluten-free and is lactose-free provided the sour cream is left out. Those with GERD / Acid Reflux should avoid it.

Pantry Meal: Quick Barbecued Pork

This is the quick and easy pantry meal that everyone in your family will love. Choose your favorite barbecue sauce. I look for a sauce that has no more than about 50 calories for two tablespoons. The lower the sodium the better: most come in around 200 mg for two tablespoons, and low sodium versions are 50 mg. If you do use the regular versions, it’s best to cut the added salt to 1/4 teaspoon.

This recipe is safe for Coumadin (warfarin) users and is low in sodium. It is both lactose-free and gluten-free. Those with GERD / Acid Reflux should avoid it (unless they know of a barbecue sauce that does not cause GERD symptoms).

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

This is, quite simply, as easy as it gets for a great meal. Mix marinade – 1 minute. Marinate chicken – gotta wait a bit. Mix peanut sauce – 1 minute. Cook rice – [...]]]>

Chicken Satay

This is, quite simply, as easy as it gets for a great meal. Mix marinade – 1 minute. Marinate chicken – gotta wait a bit. Mix peanut sauce – 1 minute. Cook rice – gotta wait a bit. Cook chicken – serve.

In the time that it takes to drive to the local Thai restaurant you can make dinner that’s just as good and a whole lot better for you.

This recipe is safe for Coumadin (warfarin) users and those with GERD / Acid Reflux. It is low in sodium and both gluten- and lactose-free.

Tortilla-Crusted Chicken

Look carefully at the tortillas you buy. Even though most are low in sodium some have a fair amount of salt.

This is a great coating and one key is the medium-hot non-stick pan. The tortilla will crisp while the cheese melts slightly. This dish is great with Cumin, Black Eyes and Corn Salad (Low Sodium Version) and topped with your favorite salsa.

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

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

The yams are a great variation on a traditional potato salad. They’re sweet and this goes great with the mayonnaise and the green onions. I love the fresh oregano flavor in this but [...]]]>

Sweet Potato Salad

The yams are a great variation on a traditional potato salad. They’re sweet and this goes great with the mayonnaise and the green onions. I love the fresh oregano flavor in this but your favorite herb will do as well. (Coumadin (warfarin): Avoid | Lactose Intolerant: Safe | Low Sodium: Safe | GERD / Acid Reflux: Avoid | Gluten Allergy: Safe )

Cumin, Black Eyes and Corn Salad | Low Sodium Version

The cumin in these black eyes adds just the zing to complement the sweetness of the peas and roasted corn. (Coumadin (warfarin): Safe | Lactose Intolerant: Avoid | GERD / Acid Reflux: Avoid | Gluten Allergy: Safe )

Chili Rubbed Pork Tenderloin

I like food that’s slightly spiced like this recipe. Simple rubs using chilies, cumin, paprika, nutmeg, etc. are really fantastic. The best part is that recipes like this one are just as good cold as when they are just off the stove. This pork tenderloin and the Cumin, Black Eyes and Corn Salad (above) are the perfect picnic food. (Coumadin (warfarin): Safe | Lactose Intolerant: Safe | Low Sodium: Safe | GERD / Acid Reflux: Avoid | Gluten Allergy: Safe )

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

Lemon Basil Orzo Salad You have to use some salt in your food. This salad with salt gives that pop in your mouth of all [...]]]> At this time of year I start craving salads and lighter soups. Here are some of my favorites:

Lemon Basil Orzo Salad
You have to use some salt in your food. This salad with salt gives that pop in your mouth of all the ingredients coming together. Remember that 1/8 tsp is about 300 mg of sodium. Look at the other ingredients to make sure there’s enough salt in the recipe to make it taste good. (Coumadin (warfarin): Safe | Lactose Intolerant: Avoid | Low Sodium: Safe | GERD / Acid Reflux: Avoid | Gluten Allergy: Avoid )

Egg Salad
Yes, you can eat egg salad. The variations I will leave up to you. My brother loves Heinz India Relish and I like capers. I will also say that I have tried this recipe both with the reduced-fat mayonnaise and the non-fat and it makes little difference in flavor. ( Coumadin (warfarin): Safe | Lactose Intolerant: Safe | Low Sodium: Safe | GERD / Acid Reflux: Avoid | Gluten Allergy: Safe )

Chinese Chicken Salad
This is the perfect complete summer salad (but you can serve it in the winter also). Light and filling, it has everything you want in a salad – fresh crunchy veggies, a sweet sour dressing, savory meat…. ( Coumadin (warfarin): Safe | Lactose Intolerant: Safe | Low Sodium: Safe | GERD / Acid Reflux: Safe | Gluten Allergy: Avoid )

Minestrone | Low Sodium Version
This soup, as with most soups, is best the second or third day. If you are out of an ingredient, that’s OK. There are plenty of substitutions. Almost any root vegetable will do. ( Coumadin (warfarin): Safe (leave out the parsley) | Lactose Intolerant: Avoid (contains cheese; some may be able to tolerate it) | GERD / Acid Reflux: Avoid | Gluten Allergy: Safe )

Spring Bisque
Another very simple and lovely soup that is so good for you. With a nice hunk of sourdough or gluten-free bread and an ounce of goat cheese you have the perfect meal. ( Coumadin (warfarin): Safe | Lactose Intolerant: Avoid | Low Sodium: Safe | GERD / Acid Reflux: Safe | Gluten Allergy: Safe )

Shrimp Gazpacho
Simple, simple, simple. If you look at most Spanish recipes like Seviche or Tortilla you will find healthy, fresh recipes. They are not what is usually thought of as the Mediterranean diet, but Spanish dishes fall well into that category and offer a break from thinking in Italian. ( Coumadin (warfarin): Safe | Lactose Intolerant: Safe | Sodium | GERD / Acid Reflux: Avoid | Gluten Allergy: Safe )

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

A: The best [...]]]>

Dear Dr. Gourmet,

Q: How much weight should you lose doing it healthy each week? I was hoping maybe you could give me a few hints as to what I should be looking for and what to avoid.

A: The best research that we have says to lose about one pound per week on average. Losing weight much faster increases the likelihood of long term failure by rebound weight gain. Healthy Weight Loss

Q: I understand the latest report on the problems that may follow a diet high in red meat consumption. I don’t eat a lot of beef, but I wonder what goat meat, venison or buffalo are considered to be as far as “red” meats are concerned. Are they good substitutes for beef? No mention of them is made in any of the reports I read.

A: For purposes of the research that has been reported on in the news lately the studies include all types of red meats including beef and products made from beef or pork such as salami or sausage. There is no specific mention of wild meat consumption in the research, however. Game Meats vs. Beef

Q: I’m definitely a fan of your site and the ideas you are promoting good eating and healthy living. I’m still a bachelor for the next eight months and am trying to find healthy recipes that will keep for the better part of five days that I can return to for leftovers. I love to cook but am increasingly finding I have less time for it. Do you have any recommendations for bulk meals that I can make once a week and reuse several times?

A: There’s a lot of recipes on the Dr. Gourmet site that will work well for you.

One approach is to make casserole type recipes. Here’s some links….

Q: In looking for your email address I noticed the HONcode logo and glanced at their claim of 8 principles of conduct. Is this a valid claim on their part? Or at least a step in the right direction? I remember growing up thinking the Good Housekeeping Seal of Approval was a big deal.

A: Yes, the HON code certification is something you can rely on for accurate health information on the internet. Before a website is allowed to claim that they are certified, the Health On the Net organization scrutinizes the website in question very carefully to make sure that the health information on the site is accurate, reliable, and appropriately attributed – which is why you’ll always see us citing the medical journals we use for Nutrition Bites, for example. Then the organization returns on at least a yearly basis to re-assess the site, and they’ll yank certification if the website no longer meets their standards. HON Certification

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

This recipe was inspired by a side dish of cabbage that I had at a restaurant one evening. The combination of the bitterness of the cabbage, a touch of sweetness from [...]]]>

Whitefish with Braised Red Cabbage

This recipe was inspired by a side dish of cabbage that I had at a restaurant one evening. The combination of the bitterness of the cabbage, a touch of sweetness from the sugar and creaminess from the goat cheese is really perfect. It just cried out for a nice piece of seared whitefish like halibut that first time I had it. The maple carrot glaze was designed just for that purpose and adds a nice overall richness to the dish. For those on Coumadin the fish and sauce are great served over coconut rice.

This recipe is gluten-free and those who are lactose intolerant but can tolerate cheese may enjoy it. Those on Coumadin (warfarin) and those with GERD / Acid Reflux should avoid it.

Gnocchi with Tomato Mushroom Sauce
Gluten-Free Version | Low Sodium Version

I love gnocchi and this rich tomato mushroom sauce just makes it that much better. In the first iteration of this I used a single pepperoncini instead of the paprika. These are small pickled Italian peppers and the slight spiciness adds a lot to the sauce.

This recipe is safe for Coumadin (warfarin) users and those who are lactose-intolerant. Those with GERD / Acid Reflux should avoid it.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

I love curried dishes and this one is so simple and flavorful but it has a lot going for it other than that. The tastes come together well with the [...]]]>

Curried Lentils | Low Sodium Version

I love curried dishes and this one is so simple and flavorful but it has a lot going for it other than that. The tastes come together well with the savory paneer and lentils combining with the spicy curry. There are a number of levels of sweetness from the veggies and of course the raisins. A great weeknight dish that makes for easy leftovers for lunch or dinner the next day.

This recipe is gluten-free and those who are lactose intolerant but can tolerate cheese may enjoy it. Those on Coumadin (warfarin) and those with GERD / Acid Reflux should avoid it.

Crawfish Pie

Fish pies like this are hugely popular in England. Done right they are the best comfort food. This twist on the traditional recipe includes a rich creamy filling topped with yummy mashed potatoes. The dish has it all – fish and veggies in a warm comforting meal.

One of the tests in developing this recipe was done with purple potatoes. The dish was really beautiful with the pink crawfish folded together with the veggies and topped with the purple mashed potatoes.

Placed into individual au gratin dishes, these make a great dinner party meal. Everything can be done in advance and then placed under the broiler. It will take a little longer in the oven to reheat fully, however.

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

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

These are great hearty pancakes that are still light and fluffy. The buckwheat has a great nutty flavor that makes for a special breakfast.

This recipe is safe for Coumadin (warfarin) [...]]]>

Buckwheat Pancakes

These are great hearty pancakes that are still light and fluffy. The buckwheat has a great nutty flavor that makes for a special breakfast.

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

Halibut with Lime-Cilantro Salsa

You’ll love this one (I did). It’s the perfect Spring recipe. Bright, slightly spicy and fantastic with the halibut, this is one terrific salsa! Best of all, it takes all of about 15 minutes to put together. That’s faster than you can drive to the pizza place for dinner.

This recipe is safe for Coumadin (warfarin) users, is low in sodium, and is both gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

A: There is some [...]]]>

Dear Dr. Gourmet,

Q: Do you have any advice for a supplement for lowering cholesterol without liver damage? I heard that CoQ10 with red yeast rice does damage to the liver. Is there an effective, safer supplement?

A: There is some evidence that red rice yeast does lower cholesterol. It is not clear if this effect helps prevent heart attack as do eating a healthy diet and some pharmaceutical medications on the market. It appears to be fairly safe. Here’s a great review: CoQ10 with Red Yeast Rice

Q: Can you tell me how much Vitamin K is in Spring Mix salad mix? Yes, I am on Coumadin.

A: Since spring mix has no real meaning it would be one to be careful with. There could be any of a number of lettuces or cabbages in it that are very high in Vitamin K.

Q: I have a question about Sai-fun noodles used in Asian cooking. My husband calls them “slimy noodles,” but I think they are also called cellophane noodles. Since they are made of mung beans, do they count as a carb or a vegetable?

A: Saifun noodles are often called cellophane noodles. They are produced from flour made from mung beans. As such they are considered a carbohydrate. According to the USDA database…. Saifun Noodles

Q: Does it make any difference what kind of pot you cook hard boiled eggs in – aluminum, stainless steel, etc.?

A: The type of pot should not make much difference. The main concern would be if you used a heavier pot that might hold heat better. The water would remain at a higher temperature and possibly be a little overcooked. Making Hard Boiled Eggs

Q: How long does it take for the odor of baking soda mixed into chili last? Will it ruin the taste of the chili?

A: I have not tried this technique in chili but will try this soon. The experiment with using baking soda in the tomato sauce took about eleven tries before I felt that it was just right. Using a pH meter and finding the least amount that would make an acid neutral sauce and not ruin the taste took time. Making GERD-Friendly Chili

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

When you think about a Mediterranean style diet, this recipe fits so much of it so well. Fish, fresh veggies, lean meats, legumes and great quality oil. All of this in a [...]]]>

Scallops with White Beans | Low Sodium Version

When you think about a Mediterranean style diet, this recipe fits so much of it so well. Fish, fresh veggies, lean meats, legumes and great quality oil. All of this in a dish that takes about 30 minutes and is perfect for both weeknights and also at home on a weekend dinner party table.

This recipe is gluten-free and lactose-free. Those with GERD / Acid Reflux and those taking Coumadin (warfarin) should avoid it.

Quick and Easy Tomato Sauce and Pasta

Proof positive that eating healthy is easy, delicious and also inexpensive. This recipe serves 6 and with 2 ounces whole wheat pasta and 3 tablespoons of cheese per serving it’s only about 75 cents each. That’s it. The ingredients for a meal that serves six cost about 5 dollars. Healthy, easy, delicious and smart.

This recipe is safe for Coumadin (warfarin) users and is low in sodium. It is gluten-free provided that you use gluten-free pasta. Those who are lactose intolerant but can tolerate cheese may enjoy it (or leave out the cheese). Those with GERD / Acid Reflux should avoid it and use the Low-Acid Tomato Sauce instead (although it will take longer to make).

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

This is actually one of the simplest and quickest steak dishes I know. It is a variation on a recipe that I learned early on and was a staple in French bistros. Good quality lean [...]]]>

Flank Steak with Mustard Sauce

This is actually one of the simplest and quickest steak dishes I know. It is a variation on a recipe that I learned early on and was a staple in French bistros. Good quality lean beef and mustard combine with the shallots to make a simple but lovely sauce. A great weeknight choice but also perfect for a casual weekend dinner party.

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

Grilled Halibut with Tangerines and Capers

This recipe works well on the grill, and with Spring coming on this is a perfect dish for your recipe box. Choosing the sweetest fruit possible is key so there’s a good balance of flavors – sweet, sour, salty and savory. It’s a good idea to let the tangerine topping macerate overnight so the flavors blend best.

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

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
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This is a super simple and very versatile recipe. The salsa and mayonnaise can easily be made in advance and each takes about 10 minutes at the most. The chipotle should be about the size of [...]]]>

Salmon with Salsa and Chipotle Mayonnaise

This is a super simple and very versatile recipe. The salsa and mayonnaise can easily be made in advance and each takes about 10 minutes at the most. The chipotle should be about the size of a small acorn but if you like your food spicier, certainly you can use more.

This is also great served chilled. Cook the salmon in advance and chill with the skin side up. Serve with the chilled salsa and mayonnaise.

This recipe is safe for Coumadin (warfarin) users and those who are sensitive to gluten (provided that the ingredients used to make it are gluten free). It is low in sodium (salt). Those who are lactose intolerant and those with GERD / Acid Reflux should avoid it.

Fusilli with Smoked Gouda and Chicken

Using a precooked rotisserie chicken from the grocery can really speed up your meals. This is a great comfort food recipe that takes advantage of someone else cooking the chicken for you. Most of the time the cooked chickens are not any more expensive than the uncooked.

While the water is coming to a boil you can easily skin and debone the chicken. The rest of the assembly takes about 10 minutes and the result is a warm, comforting but still elegant pasta bake.

This recipe is safe for Coumadin (warfarin) users and is gluten-free (provided the ingredients used are gluten-free). Those with GERD / Acid Reflux and those who are lactose intolerant and unable to tolerate cheese should avoid it.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
Follow me on Twitter
Read my blog at: www.drgourmet.com/blog
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This is one of those deceptively simple recipes that is so good. A bit of squash and a bit of cheese… cooking is supposed to be harder than this. Sometimes it is just this easy and delicious.

Blue Cheese Acorn Squash

This is one of those deceptively simple recipes that is so good. A bit of squash and a bit of cheese… cooking is supposed to be harder than this. Sometimes it is just this easy and delicious.

This recipe is safe for Coumadin (warfarin) users and those who have GERD / Acid Reflux. It is gluten free. Those who are lactose intolerant but can tolerate cheese may enjoy it.

Flank Steak with Paprika Sauce and Shallots

I love the smokiness of paprika and this sauce of peppers and paprika is so lovely with the sweetness of the braised shallots. Big, rich flavors in a healthy dish that’s low in fat, saturated fat and sodium.

This recipe is low in sodium and safe for Coumadin (warfarin) users. It is also gluten-free (provided the ingredients used are gluten-free) and lactose-free. Those with GERD / Acid Reflux should avoid it, as it contains multiple GERD triggers.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
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Read my blog at: www.drgourmet.com/blog
Find Dr. Gourmet on Facebook

I love the flavors of Indian food. For some folks this can be too spicy but this recipe uses those flavors toned down just a bit. The result is a mellow and [...]]]>

Indian Spiced Whitefish with Cilantro Yogurt | Low Sodium Version

I love the flavors of Indian food. For some folks this can be too spicy but this recipe uses those flavors toned down just a bit. The result is a mellow and exotic dish that is not too spicy.

This dish works well with small lamb shoulder steaks also. It makes for a more savory dish that’s not as delicate. Serve the lamb with the squash on top of it.

This recipe is safe for Coumadin (warfarin) users and is gluten free provided the spices used are gluten-free. Those who are lactose intolerant or have GERD / Acid Reflux should avoid it.

Pork Chops with Lime Curry Sauce

This is a fabulous dish and so very easy. Mix the ingredients, marinate the pork, sear, deglaze and make the sauce. Simple. Served over Yam Fries or Mashed Yams, this is a nearly perfect meal.

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

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
Follow me on Twitter
Read my blog at: www.drgourmet.com/blog
Find Dr. Gourmet on Facebook

The claims allowed fall into ten different categories based on a relationship between a certain nutrient or food and [...]]]>

Dr. Tim Says….

The FDA allows health claims to be made on foods, but the assertion does have to meet certain criteria.

The claims allowed fall into ten different categories based on a relationship between a certain nutrient or food and a risk of a particular disease or health related condition. So a food package can, for instance, say that by being low in saturated fat the food may reduce the risk of heart disease.

As with most governmental regulations, the verbiage is designed to never quite allow for a definitive statement. The example given by the FDA for an “appropriate claim” is: “While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease.”

There are a number of ways that the claims are allowed to be made. A food producer can cite the reference of another party such as a scientist or the National Cancer Institute. 10 Things You Need to Know About Health Claims on Food Labels

Featured Recipe

Pork Chops with Lime Curry Sauce

This is a fabulous dish and so very easy. Mix the ingredients, marinate the pork, sear, deglaze and make the sauce. Simple. Served over Yam Fries or Mashed Yams, this is a nearly perfect meal.

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

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.

Refried beans aren’t really refried. They are essentially simmered until the beans are well cooked and the carbohydrates help create a thick side dish. Often there’s a lot of lard or other fat, but it’s not really necessary for [...]]]>

Refried Black Beans

Refried beans aren’t really refried. They are essentially simmered until the beans are well cooked and the carbohydrates help create a thick side dish. Often there’s a lot of lard or other fat, but it’s not really necessary for making a great dish of refried beans. Serve these Refried Black Beans with the Shrimp Enchiladas, below.

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

Shrimp Enchiladas

Corn tortillas are great for enchiladas. Look carefully at the package and you’ll find that most are low in fat and sodium. They’re high in fiber and full of great corn flavor. These enchiladas make a great weeknight meal and take only about 30 minutes to put together.

This recipe is low in sodium and safe for Coumadin (warfarin) users. Those who are lactose intolerant but can tolerate cheese may enjoy it. It is not gluten-free, however, and those with GERD / Acid Reflux should avoid it as it will be too spicy.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
Follow me on Twitter
Read my blog at: www.drgourmet.com/blog
Find Dr. Gourmet on Facebook

The term “natural” is a good example of packaging that can be confusing. There is no regulation for the term “natural” and [...]]]> Dr. Tim Says….

There are so many different types of foods out there that make claims about being healthy.

The term “natural” is a good example of packaging that can be confusing. There is no regulation for the term “natural” and you could be purchasing a food that is made with 50% lard or is mostly sugar. The word natural doesn’t mean that the food is healthy and you should assume that it is not.

One of my favorite examples is looking at some frozen vegetarian entrees. The packages are often labeled “Natural” or “Vegetarian” but they are many times full of fat, saturated fat and salt. They might be vegetarian, but they’re not good for you!

Fortunately, the FDA has regulations for most terms that mandate what manufacturers can and cannot say about their products. 10 Things You Need to Know About Reading Food Labels

Featured Recipe

Shrimp Enchiladas

Corn tortillas are great for enchiladas. Look carefully at the package and you’ll find that most are low in fat and sodium. They’re high in fiber and full of great corn flavor. These enchiladas make a great weeknight meal and take only about 30 minutes to put together.

This recipe is low in sodium and safe for Coumadin (warfarin) users. Those who are lactose intolerant but can tolerate cheese may enjoy it. It is not gluten-free, however, and those with GERD / Acid Reflux should avoid it as it will be too spicy.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

I remember talking to an elderly family member who related to me the pregnancy diet advice she received from her mother-in-law. “You are eating for two now!” Wanting to be a good mother (don’t we all?) she diligently doubled her food intake – and then had a terrible time attempting to lose her “baby weight.”

During my mother’s childbearing years, doctors added the weight of the baby, the placenta, the amniotic fluid, and maybe a little bit for breast development and strictly limited women to this weight gain. (about 15 pounds). Fortunately birthing women and their doctors have rejected both extremes and realized that women are NOT all the same and a single size advice does not fit all women. What is a healthy pregnancy weight gain?

I love this little salad. It’s quick and easy and really tasty. You can use yellow squash instead or combine the two for great color. It makes a great side dish for almost any soup and then you have the [...]]]>

Zucchini Salad

I love this little salad. It’s quick and easy and really tasty. You can use yellow squash instead or combine the two for great color. It makes a great side dish for almost any soup and then you have the perfect dinner.

This recipe is safe for Coumadin (warfarin) users, is low in sodium, gluten free (make sure your balsamic vinegar is pure!) and lactose free. Those with GERD / Acid Reflux should avoid it due to the vinegar.

Pasta Carbonara

This is one of those recipes that proves Mediterranean diet is healthy. Lots of good fats, low in saturated fat, high in fiber and full of flavor.

Original recipes generally call for bacon or pancetta, but I use prosciutto because it’s more widely available. On the other hand, the addition of peas is clearly a Western variation, but they add so much and make this a full meal (pretty too).

This recipe is not low in sodium, but it is safe for Coumadin (warfarin) users and those with GERD / Acid Reflux. Those who are lactose intolerant but can tolerate cheese may find that they enjoy it, and those who are gluten-sensitive should be sure to use gluten-free pasta.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
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I was having a discussion recently about how to create great low-sodium recipes and this is a great example. There’s no added salt but there are a lot of salty flavors. The parmesan and mozzarella add a lot of this. [...]]]>

Eggplant Risotto

I was having a discussion recently about how to create great low-sodium recipes and this is a great example. There’s no added salt but there are a lot of salty flavors. The parmesan and mozzarella add a lot of this. The other key is that there are so many umami flavors – onions, eggplant and the cheeses. The blend of these flavors are enhanced by the herbs. The result is that there’s less need for added salt. Best of all, the rich creaminess of the risotto makes for a lovely sauce.

This recipe is safe for Coumadin (warfarin) users and is both low in sodium and gluten free. Those with GERD / Acid Reflux should avoid it due to the tomatoes. It contains cheese, so those who are lactose intolerant but can tolerate cheeses may be able to safely enjoy it.

Spanish Beef Stew with Olives

Stews are great. It’s just that simple. You can throw it all in a pot, put the pot on to cook and two hours later you have dinner. The great thing is that this is so versatile and this is typified by the fact that every culture has hundreds of stew recipes.

Most folks think that stews are not healthy but this really isn’t the case. Start with lean meats like top round, flank steak or bottom round. Trim the excess fat carefully before starting the stew and you’ll end up with a dish that’s not greasy and great for you.

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

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
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Read my blog at: www.drgourmet.com/blog
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You can use almost any white fish with this recipe if halibut is not available. The more fatty fish will work a little better – cod, whiting, etc.. Fish like trout, drum [...]]]>

Zucchini Wrapped Halibut with Mediterranean Sauce | Low Sodium Version

You can use almost any white fish with this recipe if halibut is not available. The more fatty fish will work a little better – cod, whiting, etc.. Fish like trout, drum or tilapia can be substituted but it’s a good idea to brush each with about a half teaspoon of olive oil to help keep the fish moist.

I love this technique and you could use yellow squash instead of the zucchini or even a combination of the two.

This recipe is safe for Coumadin (warfarin) users and is lactose and gluten free. Those with GERD / Acid Reflux should avoid it due to the shallots, capers and tomatoes.

Penne with Eggplant Pesto and Mushrooms | Penne with Eggplant Pesto and Prosciutto

Pestos are super versatile and this eggplant pesto goes great with so many combinations. You can use almost whatever you have in the kitchen as leftovers – veggies, a little ham, some grated parmesan – almost anything will make a great meal in a flash.

These recipes are safe for Coumadin (warfarin) users but contain multiple GERD / Acid Reflux triggers. They are low in sodium and safe for those who are gluten sensitive provided they use gluten-free ingredients. They contain cheese, so those who are lactose intolerant but can tolerate cheese may safely enjoy them.

Eggplant Pesto

You can use this Eggplant Pesto in place of any other pesto, but it’s more subtle so you’ll need more. Where about two or so tablespoons of a Basil Pesto would be enough in a pasta dish, this works great as a sauce and you can use about a half cup or so.

This is just as versatile as any other pesto. You can use it in pasta, as a spread on sandwiches or bruschetta. It also works great in making hors d’oeuvres and other appetizers. A dollop in a creamy soup like Cream of Cauliflower or Butternut Squash soup would be perfect.

This recipe is low in sodium (salt) and is safe for Coumadin (warfarin) users and those who are sensitive to gluten. It contains cheese, so those who are lactose intolerant but can tolerate cheese may safely enjoy it. Those with GERD / Acid Reflux should avoid it due to the garlic.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
Follow me on Twitter
Read my blog at: www.drgourmet.com/blog
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Risotto is certainly one of my favorite foods and making it a part of your cupboard is a really smart thing. If you have arborio rice, you almost always have a meal. This [...]]]>

Smoked Gouda Risotto with Chicken | Low Sodium Version

Risotto is certainly one of my favorite foods and making it a part of your cupboard is a really smart thing. If you have arborio rice, you almost always have a meal. This is a good example of how easy it is to create a whole new dish with fresh flavors from just a few, inexpensive ingredients. The paprika gives it just a little spice, the chicken thighs a good depth of flavor, the zucchini and peppers sweetness and the gouda a soft smoky undertone.

Use this as a guide to create your own risottos.

This recipe is safe for Coumadin (warfarin) users and is gluten free. Those who are lactose-intolerant but can tolerate cheese may be able to safely enjoy this recipe. Those with GERD / Acid Reflux should avoid it.

Beef with Broccoli

When I am working on a recipe I love to look at lots of different recipes for the same thing and pick what I believe are the best features. Part of my quest is for the ingredients that go in a dish and only occasionally for technique. As you might imagine there are thousands of such Chinese style Beef with Broccoli recipes. The big difference was mainly with thin sliced vs. cubed or thicker sliced beef. Either way, I don’t see that it matters much.

That said, you can use almost any good quality cut of lean beef you like. If flank steak is cheaper than top round, by all means use it.

This recipe is not safe for Coumadin (warfarin) users and contains multiple GERD / Acid Reflux triggers. It is, however, low in sodium (salt), lactose-free and gluten-free provided that the ingredients used to make it are gluten-free.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet
Follow me on Twitter
Read my blog at: www.drgourmet.com/blog
Find Dr. Gourmet on Facebook