I was a bit tripped up by this recipe. I had made the burgers the first time and they were on the salty side. While I am more sensitive to sodium content than some [...]]]> Cajun Cheeseburgers

I was a bit tripped up by this recipe. I had made the burgers the first time and they were on the salty side. While I am more sensitive to sodium content than some people, it seemed odd because I hadn’t added that much salt.

That’s when my wife checked the can of Creole Spice I was using. Tony Chachere’s is a popular brand in New Orleans, and I had used their Salt Free Seasoning before, but only in stews and such. A look at the can showed that it used potassium as a salt substitute. Checking my other brands in the house, including Paul Prudhomme, McCormick and Spice Hunter, showed that they were salt and potassium free – spice alone. It just goes to show just how important reading food labels can be.

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.

Chicken Satay with Peaut Sauce

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.

If you’re feeling really adventurous, have the Thai Cucumber Saladwith this. That’ll take a whole five minutes to prep.

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.

My mother’s favorite restaurant is a Turkish place in Mclean, Virginia, called Kazan. This is the place for lamb and they serve some of the leanest most flavorful cuts. The Kazan Lamb [...]]]> Greek Lamb Braised with Eggplant

My mother’s favorite restaurant is a Turkish place in Mclean, Virginia, called Kazan. This is the place for lamb and they serve some of the leanest most flavorful cuts. The Kazan Lamb Special is fantastic. It is served with fresh yogurt and the most succulent eggplant you will ever eat. This is a version for you to cook at home.

You can use lamb leg for this recipe instead of the lamb shoulder, but it’s more expensive. If you do use lamb leg, be sure to cut away all of the tough tendons.

Fegato alla Toscana (Sage Seared Calves’ Liver)

If you like liver, this is the recipe for you! If you don’t think that you like liver, this may also be the recipe for you. Many people think that they don’t like liver because it has been cooked to heck and gone but cooking this with a light hand and the savory herbs and rich sauce makes it luscious.

Mojo Pork Tenderloin

This recipe has so many valuable techniques. The marinade tenderizes and adds flavor while keeping food juicy. Braising is key to moist juicy meats. While this recipe uses a tender cut to begin with, tougher cuts of meat turn out well when braised. Basting helps create a rich glaze and the marinade makes a rich tangy sauce by slow reduction. All perfect over mashed potatoes.

Five Spice Pork Stir Fry

Five spice powder is one spice to keep on hand. While the word “spice” might make you think that this is going to make your dishes “spicy,” the flavor is aromatic and not hot. It can make any stir fry more elegant and is great when lightly sprinkled on chicken or fish prior to grilling.

This week I am going to continue with red [...]]]> Dr. Tim Says….

This week we’ll continue our series on what foods you should have in your refrigerator and pantry to more easily eat well and eat healthy.

This week I am going to continue with red meats. I will include such things as pork, liver and lamb in this section of the list.

We’ll start with liver. Of course this is everyone’s favorite so you are probably wondering about it. :-)

OK, I know that the odds are against liver being something that you care very much about, but there are those who do like liver a great deal. Because there’s a lot of cholesterol in liver, there’s a lot of confusion about whether you can eat it. What Should I Have in My Pantry? Other Red Meats

Featured Recipe

Five Spice Pork Stir Fry

Five spice powder is one spice to keep on hand. While the word “spice” might make you think that this is going to make your dishes “spicy,” the flavor is aromatic and not hot. It can make any stir fry more elegant and is great when lightly sprinkled on chicken or fish prior to grilling.

So you think you don’t like liver. You might be wrong. So many people have had liver that has been cooked until it is tough as shoe leather, and that brings out all [...]]]> Cajun Chicken Livers

So you think you don’t like liver. You might be wrong. So many people have had liver that has been cooked until it is tough as shoe leather, and that brings out all the bitterness. This recipe is full of great flavor with onions, mushrooms and Cajun spice. It is quick and simple, tasty and great for you.

Brown Rice with Parsley

There are so many varieties of brown rice on the market in America today. I have become very partial to brown jasmine rice. Whatever brown rice you choose, the touch of butter as flavoring along with the floweriness of the parsley makes this recipe a great accompaniment for almost any dish.

Thai Chicken Noodle Soup

This Thai soup uses a few ingredients that may not be familiar to you. The first is fish sauce. Fish Sauce is an all purpose Asian flavoring used throughout Southeast Asia. A Vietnamese friend of mine said to me once, “we put it on everything.” It is essentially a concentration of anchovies and brings an umami flavor to dishes much like soy sauce does. Like soy sauce, it is very salty with a tablespoon having as much as 1,500 mg. Thai Kitchen brand is in most stores and contains about 700 mg of sodium per tablespoon, so it is a fair alternative, but use sparingly.

Most Thai dishes like this one are more authentic using shiitaki mushrooms but I like the thickly sliced crimini. They are meatier and give the soup more texture (and are about 1/3 the cost of shiitaki).

Lastly, I have been using a great brown rice noodle that is on the market now for all recipes that call for cellophane or rice noodles. It has a lot more fiber. The brand is Annie Chun’s.

Heating reduced-fat ingredients like reduced-fat sour creams and yogurt takes care because they can break down. Heat recipes gently and you will end up with one that is just as rich and creamy as [...]]]> Beef Stroganoff

Heating reduced-fat ingredients like reduced-fat sour creams and yogurt takes care because they can break down. Heat recipes gently and you will end up with one that is just as rich and creamy as the traditional. Use non-fat products later in the cooking so they are not overheated.

One Pot Lamb Curry

This curry is super simple. Even though it takes about 90 minutes to cook, the prep time is only about 20 minutes and it’s a single pot. Perfect for a weeknight meal. Come home, prep, put it in to cook and go for a jog.

Cottage Pie

Cottage Pie is essentially the same as Shepherd’s Pie. Cottage Pie is made with beef and Shepherd’s Pie with lamb (makes sense). This is English comfort food at its best: a delicious warm stew topped with mashed potatoes. What could be better?

I love salmon and I love burgers, and the two together are just perfect. The key to cooking fish burgers is to have them be as cold as possible so that they hold together [...]]]> Salmon Burgers

I love salmon and I love burgers, and the two together are just perfect. The key to cooking fish burgers is to have them be as cold as possible so that they hold together in the pan while cooking. A few minutes in the freezer will do it.

Black Bean Mole

There are a lot of mole (pronounced MOE lay) recipes in Mexican cooking. This one with chocolate is the classic and for many an acquired taste. The chocolate adds a savory flavor that’s just a little bitter when you are used to the sweetness of chocolate. The sauce is great over almost any meat but I love the black beans as a side dish or filling for tacos.

This is a very easy recipe to make. It takes some time to cook the sauce but the total hands on cooking time is only about 30 minutes.

Tomatillo Pasilla

This is a great all purpose sauce for your Southwestern or Mexican dishes. The smoky sweet flavor goes great on tacos, enchiladas, quesadillas or even taco salad.

]]> http://blog.drgourmet.com/salmon-burgers-new-recipes-drgourmet-com/feed/ 0 http://blog.drgourmet.com/holiday-menu-new-recipes-drgourmet-com/ http://blog.drgourmet.com/holiday-menu-new-recipes-drgourmet-com/#comments Thu, 22 Dec 2011 21:29:36 +0000 admin http://blog.drgourmet.com/holiday-menu-new-recipes-drgourmet-com/ Shiitaki and Cranberry Stuffed Pork Loin

Shredded Brussels Sprouts or Green Beans Almondine

Roasted Potatoes or Plain Mashed Potatoes

Holiday Menu

Shiitaki and Cranberry Stuffed Pork Loin

Shredded Brussels Sprouts or Green Beans Almondine

Roasted Potatoes or Plain Mashed Potatoes

and for Dessert….
Pumpkin Creme Brulee

Happy Holidays from all of us at Dr. Gourmet!

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

It’s been seven months and 14 pounds since I began the Dr. Gourmet eating plan and now it’s the holiday season. Folks in New Orleans celebrate by having numerous parties, each with excellent food and beverage. Yesterday I attended three parties, each with equally delicious and mostly home-made food!Weight Loss and the Holidays

Jicama (also known as Yambean) makes a great base for a salad. It is slightly sweet and slightly crunchy and it can go in so many ways – savory, sweet, spicy or even tart. [...]]]> Jicama Slaw

Jicama (also known as Yambean) makes a great base for a salad. It is slightly sweet and slightly crunchy and it can go in so many ways – savory, sweet, spicy or even tart. Cut it into sticks and serve it with other fresh veggies and dip at your parties – one cup has only 46 calories and a whopping 6 grams of fiber.

Chayote Tacos

In Cajun country Chayote squash are known as Mirlitons and are served stuffed as a main course or baked as a dessert. In Mexico they are a staple of the Mexican diet, with a slightly sweet flavor and a smooth texture. They are low in calories, filling and have a fair amount of fiber. Look for squash with a smooth green skin that are heavy in the hand.

This is a fantastic way to cook fish, with easy cleanup (just toss the pouches and you’re done!). It is traditionally baked in parchment paper, but for most folks the foil is [...]]]> Mediterranean Whitefish in Foil

This is a fantastic way to cook fish, with easy cleanup (just toss the pouches and you’re done!). It is traditionally baked in parchment paper, but for most folks the foil is more practical. You can use almost any combination of fish filet, vegetables, liquid and herb or spice along with the olive oil.

Because it is so simple, you can serve it as an easy weeknight meal as well as an elegant weekend dinner party dish. If you are going to serve it at your dinner party, it’s better to use the parchment although the foil works great on an outdoor grill. You can prepare the foil pouches up to about 4 hours in advance and the parchment 2 hours before cooking.

Tomato and White Bean Soup

Soups that are chunky and full of body are great for a cold weather meal. Filling, warming and so satisfying. The key for this soup is cutting the veggies in a large dice and using larger white beans like the cannellini. Slow simmering softens the beans and veggies and adds to the creamy texture.

This is a flavorful but light topping for your grilled steak. Choose more flavorful mushrooms like crimini or shiitaki. It is best to not let the mushrooms marinate too long – [...]]]> Grilled Beefsteak with Mushroom Vinaigrette

This is a flavorful but light topping for your grilled steak. Choose more flavorful mushrooms like crimini or shiitaki. It is best to not let the mushrooms marinate too long – about an hour at the most – as they will become mushy. Make the vinaigrette, cook the steak and serve.

Pasta Fagioli with Chicken

There are hundreds of variations of this soup. The basics are tomatoes, some pasta and beans. Herbs run the gamut and include sage, basil, oregano and rosemary.

This is the perfect cold weather soup that has it all – veggies, legumes, lean flavorful chicken, whole grain pasta and great Italian flavors. I created this variation with the chicken to make this dish a complete meal.

The recipe takes all of about 20 minutes prep time and making a double or triple batch ensures that you have a lot on hand for leftovers during the week.

Here are some simple recipes to help with a delicious and healthy Thanksgiving meal [...]]]> Happy Thanksgiving!

We love Thanksgiving here at Dr. Gourmet because it embodies everything about our motto of “Eat well, eat healthy, enjoy life!”

Here are some simple recipes to help with a delicious and healthy Thanksgiving meal for you and your family. From all of us here at DrGourmet.com, happy Thanksgiving!

Thanksgiving Menu Suggestions

Appetizer

Roasted Acorn Squash Soup - or - Acorn Squash Soup with Apple and Bacon

Main Course

Savory Mushroom Stuffed Turkey Breast - or - Roast Turkey Breast - or - Shiitake and Cranberry Stuffed Pork Loin

With

Mashed Yams - or - Brown and Wild Rice and Holiday Gravy

Creamed Spinach - or - Creamed Shredded Brussels Sprouts

Dessert

Pumpkin Tarts

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Adequate folic acid, a B vitamin, can reduce the risk of birth defects such as spina bifida and other neural tube birth defects. The concept that women should have adequate folate pre-conception and in the first weeks of pregnancy was an early message in modern public health. This led to supplementation of foods such as cereals and bread in the United States. Most women who plan pregnancies are now aware of this association. Rates of neural tube defects have declined. Might adequate levels of folic acid be important for other parts of baby’s neural development?

I started out to make this with onion or shallots, but the garlic and celery adds a floweriness to the savory bacon flavor.

Bacon Garlic Hash Browns

I started out to make this with onion or shallots, but the garlic and celery adds a floweriness to the savory bacon flavor.

Sweet Potato and Poblano Home Fries

This is a fairly spicy recipe, so if you like your food a little milder, substitute half a roasted green bell pepper for half of the poblano pepper. The key to making home fries like those you get at a restaurant is to use a little bit of oil and a moderately hot pan. After caramelizing the onions and adding the potatoes I reduce the heat slightly and cover. The steam helps increase the heat and cook the potatoes through. If you stir only about every three minutes, the bottom layer of the potatoes will brown nicely but not stick to the pan. Toss them, pat down slightly cover and repeat. Keep a close watch on this dish in the last ten minutes or so of cooking, as you want the onions, peppers and sweet potatoes to caramelize, but not burn.

When slicing the Brussels sprouts, make sure to slice them horizontally, starting from the top of the sprout. Place them on the cutting board with the stem to your left (if you [...]]]> Creamed Shredded Brussels Sprouts

When slicing the Brussels sprouts, make sure to slice them horizontally, starting from the top of the sprout. Place them on the cutting board with the stem to your left (if you are right handed) and cut thin slices until you get to the stem. About 2 or 3 of the last slices will have some of the thick tough stem in the center. Remove those and discard.

I have tried to slice these in a food processor and because it is impossible to control the angle of slicing, you spend a great deal of time afterward removing the sections with the tough center stems. I find it better (and faster) to bite the bullet and slice using a knife.

Savory Mushroom Stuffed Turkey Breast

This recipe might seem complicated, but it is really only an extra step when compared to stuffing a turkey and trussing it. If you have a small dinner party, this is a fantastic recipe. You can prep the turkey in advance, place it in the fridge and then roast it before dinner. If you are concerned about fileting the breast correctly, ask your butcher. He or she will do it for you and then all you have to do is truss the breast when it is stuffed.

This is a light and delicious salad that is perfect to go with a bowl of soup on a chilly day.

Tomato Endive Salad

This is a light and delicious salad that is perfect to go with a bowl of soup on a chilly day.

Tomato Basil Soup

This soup just tastes like a crisp, cold day. The great tart tomato flavor blends so well with basil, oregano and garlic. With some sweetness of the maple syrup and just a bit of savory taste of the parmesan it is an almost perfect soup. Serve with a big chopped salad for a perfect meal.

Broccoli Cheese Soup

Soup nights are the best. In the [...]]]> Fall is in full swing, so here are some of my favorite soups to keep you warm.

Broccoli Cheese Soup

Soup nights are the best. In the winter, a hearty soup like this with a salad is all you need to fill up and be warm. A cool Gazpacho or fruit soup in the summer is the perfect way to chill out.

Split Pea Soup

I loved split pea soup as a kid and this is the flavor that I have been craving for some time. I don’t really know why I didn’t work on this recipe years ago. It is easier to soak the beans overnight and then you don’t have to boil them and let them stand for an hour. Simply soak overnight, drain, use.

Potato and Leek Soup

The best recipes are always the ones that are the simplest. I have been making this soup for decades and I am always amazed at how wonderful it is.

Traditional French Onion Soup

I use Health Valley Fat Free Chicken Broth for my recipes. There are dozens of pre-made broths on the market but in taste tests this is a consistent winner. There’s no fat and each cup has only 380 mg of sodium. This is a reasonable amount of salt. If this brand is not available to you, look for one that has about 350 mg of sodium in each cup.

Acorn Squash Soup with Apple and Bacon

This is an amazing soup and super simple to make. It takes a little planning because the roasting the squash takes some time. This soup is a lot better if made the day before and refrigerated overnight.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

It’s been six months since I began the Dr. Gourmet Just Tell Me What To Eat! plan. I’m maintaining my weight at 134, a 14-pound reduction from my starting weight of 148. Perhaps more significantly, I’m not using medication to control high blood pressure and cholesterol. Here’s what I’m learning that I want to share with others:

1. After you master weight loss, get started on a strength-training routine. More Maintenance Tips from Elaine

This salad was inspired by one that I had in a restaurant. That salad, however, had roasted fennel instead of shallots and the flavors didn’t quite meld together. The umami flavor of [...]]]> Beet and Shallot Salad

This salad was inspired by one that I had in a restaurant. That salad, however, had roasted fennel instead of shallots and the flavors didn’t quite meld together. The umami flavor of the roasted shallots balances the beets well and it all goes well with the lemon thyme mustard sauce.

Risotto Caprese with Whitefish | Low Sodium Version

I have a lot of risotto dishes on the website that are complete meals, like this one. This is a great meal that is loosely based on the Caprese salad of tomatoes, olive oil, basil and mozzarella. Those flavors go so well together and the fish really completes the dish.

I love linguine with clam sauce and this red clam sauce is no exception. It takes only a few minutes to prepare and the flavor is fantastic. There’s no need to [...]]]> Linguine with Red Clam Sauce

I love linguine with clam sauce and this red clam sauce is no exception. It takes only a few minutes to prepare and the flavor is fantastic. There’s no need to add salt as the clam broth gives the sauce a fresh salty taste.

Lentil and Sausage Stew

The great thing about lentils is that you can make a quick stew like this one. It’s simple, delicious and great for you, but best of all there’s only one pot to clean up. Look for sausage that contains about 300 mg sodium for a 1 1/2 to 2 ounce serving. For this recipe I used Applegate Farms Classic Pork breakfast sausage.

I love ratatouille, but there aren’t many good variations. As the Fall is coming on I was wondering if this recipe might work. Sometimes when I create a recipe it is a complete [...]]]> Root Vegetable Ratatouille

I love ratatouille, but there aren’t many good variations. As the Fall is coming on I was wondering if this recipe might work. Sometimes when I create a recipe it is a complete failure and doesn’t turn out anything like I thought, but this one is an exception. The vegetables all work well together and the flavor of the dish is well balanced.

I deliberately chose to use yellow beets in this dish. You can use red beets but they will turn the whole dish beet red.

Linguine with Clam Sauce

Linguine with Clam Sauce is one of my all time favorite dishes. There are dozens of varieties of white clam sauce (and dozens more red variations). I spent my teenage years in New Jersey and this is pretty similar to the one that was cooked by my friend Rudy’s mother. She started with prosciutto and it had green peppers in it too. It wasn’t all that creamy – she used whole milk and not cream. Pair this with a mushroom salad and you have a nearly perfect meal.

This sauce is amazing. It’s also really simple – but that is usually the best way to go. It’s sweet, spicy, herbaceous, savory and salty all at once. Serve this with a [...]]]> Maple Mustard Pork Chops

This sauce is amazing. It’s also really simple – but that is usually the best way to go. It’s sweet, spicy, herbaceous, savory and salty all at once. Serve this with a Baked Yam and a side veggie for the perfect and super simple meal.

Mustard Chicken with Peas and Fettuccine | Low Sodium Version

Mustard sauces make great Fall meals. If you keep a jar of great quality coarse ground mustard on hand, you will always have the foundation for a good meal. It can be used for so many great dishes and works extremely well in a creamy sauce such as this one. Always start with less mustard and add a little more after tasting, as there can be a wide variation in flavor between different brands. Purchas one that you know and like to keep on hand and your dishes will be more consistent.

Making your own teriyaki sauce is easy and there are endless variations, with most including soy sauce, ginger, garlic, sugar or molasses. Some contain citrus like orange or grapefruit.

Teriyaki Noodles with Shrimp

Making your own teriyaki sauce is easy and there are endless variations, with most including soy sauce, ginger, garlic, sugar or molasses. Some contain citrus like orange or grapefruit.

There are some good bottled sauces on the market, and this is one of those meals that starts out pretty simple and by using a bottled sauce it becomes a real quickie weekday meal. There are low sodium versions and the San-J brand even makes their teriyaki with gluten free tamari sauce.

Sautéed Trout with Corn Vinaigrette

Sometimes the simplest of dishes are the best. There’s nothing more American than trout, corn, lettuce, tomatoes and pumpkin seeds. All of these flavors go great together in this simple cool salad.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

By the numbers: I began at 148 and four months later am now 134 (give or take a pound). Dr. Tim (Dr. Gourmet) says that I should aim for 130 by December, which would be 18 pounds lost in eight months.

But the amazing thing to me is the biochemistry of the program. When I began, my total cholesterol was 240 and was controlled by Lipitor. Now my cholesterol is a “quite good” 223 and I am OFF the Lipitor! My blood pressure has returned to an average of 120/72 (again with NO medication). It Works!

This is a super simple and a flavorful steak dinner. If you can’t find hanger steak, other great choices include sirloin, flank steak or filet. I used a beautiful fresh, yellow [...]]]> Hanger Steak with Spanish Salsa

This is a super simple and a flavorful steak dinner. If you can’t find hanger steak, other great choices include sirloin, flank steak or filet. I used a beautiful fresh, yellow heirloom tomato for my salsa, giving the salsa a softer, sweeter flavor.

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.

Barbecue Shrimp

The time to satisfaction ratio with this healthy recipe is so low. This takes so little effort and the reward is a sweet, spicy, salty, savory shrimp that goes great with cheesy grits.

Eat well, eat healthy, enjoy life!

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

If you are on a lower sodium diet, leave out the salt. It will be a little higher than we post for recipes labeled “low sodium” here at [...]]]> Fettuccine with Sausage and Sun Dried Tomato Pesto

If you are on a lower sodium diet, leave out the salt. It will be a little higher than we post for recipes labeled “low sodium” here at Dr. Gourmet, but only by about 25 mg.

I generally look for sausage that contains 300 mg of sodium per ounce. Recently we reviewed sausages from Applegate Farms and I used the Chicken and Sage Breakfast Sausage for this recipe because it is widely available, fairly low in sodium and we found it tasty.

Sun Dried Tomato Pesto Risotto

After steeping sun dried tomatoes it’s always a good idea to save the liquid. It keeps for a couple days in the refrigerator and adds a lot of flavor to pasta sauces or in risotto dishes like this one.

When I was designing this recipe, my first choice was cod or halibut, but when I got to the market the best quality white fish was sole. Each of these choices might add a different flavor to the dish, but the key is to make your ingredient selections based on what is fresh.

Eat well, eat healthy, enjoy life!

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

There are a lot of stories about the origins of Cobb Salad. Most all of them point to Robert Cobb, the owner of the Brown Derby Restaurant in Hollywood. It is claimed that [...]]]> Chopped Cobb Salad

There are a lot of stories about the origins of Cobb Salad. Most all of them point to Robert Cobb, the owner of the Brown Derby Restaurant in Hollywood. It is claimed that he tossed this salad together at the end of service one night.

There are thousands and thousands of variations. This is a version that I have seen in a few restaurants and I am a fan of chopped salads. The original allegedly used French dressing, but it gives itself over to almost any creamy dressing. I like this Honey Mustard, but Ranch or Parmesan Peppercorn or your favorite would work also. I have added the white beans to make it a more complete meal, but that’s what you can do with Cobb Salad: experiment.

Curried Lentil Salad with Lamb

This is the essence of the Mediterranean diet: legumes, lean meat, veggies, fruit and nuts, in a salad that’s light but savory and filling.

Eat well, eat healthy, enjoy life!

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

Chef Tim Says….

Pistachios are my favorite nuts. Most people think of them as a snack, and they are a great choice for something to nibble on, not just because they are delicious but they are also really good for you.

Pistachios are drupes and are in the same family as peaches and nectarines, so they are actually a stone fruit. As such, they are also related to mangoes and cashews. Like other stone fruits, they grow on short bush-like trees in hot climates. Most of the pistachios sold in America today are grown in California from the Kermen (female) and Peters (male) varieties. The flesh of the seed is green, with a slightly purplish skin when fully ripe. There are a wide variety of pistachios but these other varieties are rarely found in the U.S.. Pistachios

Featured Recipe

Curried Lentil Salad with Lamb

This is the essence of the Mediterranean diet: legumes, lean meat, veggies, fruit and nuts, in a salad that’s light but savory and filling.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

I don’t like eating breakfast. Do you? I definitely love my coffee with about 1/4 cup hot 1% milk which fills me up enough so that I’m not thinking to myself “I’m hungry for a bowl of Cheerios with 1/2 a banana.” But Don monitors what I eat for breakfast and guilts me into eating my cereal (with the other half of his banana).

Don, on the other hand, has read from Dr. Tim that we should eat yogurt with cereal. So he makes a bowl of Grape Nuts and adds some Greek-style yogurt and some honey (along with the 1/2 banana). Yuck. Week Fifteen

Cashew Chicken Salad

I love rice noodles. The texture is great and they are quick to cook. There are a few tricks though. [...]]]> Rice Noodle Chicken Salad

Cashew Chicken Salad

I love rice noodles. The texture is great and they are quick to cook. There are a few tricks though. One is to not overcook them or they will become gummy. Second is that they will stick together if not oiled or sauced almost immediately, especially if you’re going to use them in a salad like this recipe.

There is the drawback that they don’t have much fiber, but the other day there were brown rice noodles at Whole Foods made by Annie Chun. These are really fantastic and worth the extra 60 cents or so. The texture is a little denser and the rice flavor a little bolder. Best of all, they contain 4 grams of fiber per serving, where the regular ones have none.

Eat well, eat healthy, enjoy life!

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

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

We had Grouper with White Beans and Tomato Vinaigrette last night.

The market did not have grouper, so I substituted a lovely piece of Chilean Sea Bass which was only available in a 16 ounce piece. Another accommodation I made was to purchase diced pancetta instead of asking the butcher to slice me a 1 oz. piece.

It looks like a meal you would be served in a restaurant, with the colorful bean mixture and white fish and tomatoes on top. I cut a small section of the fish for myself, perhaps only 2 ounces, and hadan A-HA moment.

Spicy Corn

The sweetness of corn just makes it perfect for [...]]]> Side Dish Spotlight

Switch up your dinner menus with these easy, delicious new side dishes!

Spicy Corn

The sweetness of corn just makes it perfect for balancing with spicy flavors. The Anaheim peppers offer a slight spiciness that works perfectly.

If you like spicier food, add a half teaspoon of red pepper flakes.

Oregano Rice

By mincing the shallot very finely and adding it to the rice while it sits and continues to steam, it will actually cook slightly. Combined with the olive oil and oregano, this makes for a fragrant and simple side dish.

Sesame Rice

This is a lovely savory rice that goes well with Asian inspired meals like the Sesame Seared Whitefish with Cilantro Oil.

Mediterranean Corn Salad

This salad makes the perfect side dish at cookouts or potlucks or for a hot summer day served with a chilled soup like the Chilled White Bean Soup with Sun Dried Tomatoes.

Cilantro Lime Slaw

This is a great bright, summery variation of the classic cole slaw. It goes well with everything – from burgers to food from the grill.

Braised Leeks

Braising is a great technique for veggies. The key is to slice the vegetables thinly and add just enough water to cover the bottom of the pan. Cover and place the pan in the oven. The butter turns the remaining liquid into a nice rich sauce.

Eat well, eat healthy, enjoy life!

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

It’s interesting to me that people believe that it’s more expensive to eat at home when [...]]]> Chef Tim Says….

I have had some questions from media recently about the cost of eating at home vs. eating out.

It’s interesting to me that people believe that it’s more expensive to eat at home when it comes to a fast food type meal (myth debunked here), but don’t have trouble believing that it’s less expensive to have a “gourmet” meal at home. After all, pretty much every restaurant looks for the ingredient cost of a meal they serve to come in around 1/3 the amount they charge the consumer.

This is gotten me to thinking about some tips for cooking at home that can help you choose both the best recipes and ideas for cooking them for yourself. 10 Tips to Cook Like a Pro (Sort Of)

Featured Recipe

Sesame Seared Whitefish with Cilantro Oil

Simple recipes are always the best. There’s a great balance of salty, sweet, spicy and savory in this recipe. It takes so little time to set fish to marinate and then cook.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

Last week I wrote about my experiences moving through the stages of change, having quite forgot that Dr. Gourmet wrote about it way back in Week 1. As I review all of Dr. Tim’s good instruction, I realize that I’m always going back and forth between the action, maintainence and relapse stage either with regard to exercising or eating—daily! 5 Weeks and 5 Pounds to Go!

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Have you noticed that a healthy lifestyle choice often provides more than one benefit?

Those who have read this column for any length of time are already quite aware that breastfeeding is GREAT nutrition for babies, know that it helps protect baby from infections, know it decreases the mother’s risk of disease and are aware that Mom’s nutritious, varied diet can help develop baby’s sense of taste when they eat solid food. Who could ask for more? But there is!

This is an absolutely great shrimp dish. It’s super simple. Making the batter and breading the shrimp takes about 10 minutes and another 20 to cook them. Better than any [...]]]> Crispy Oven Fried Shrimp

This is an absolutely great shrimp dish. It’s super simple. Making the batter and breading the shrimp takes about 10 minutes and another 20 to cook them. Better than any fried shrimp you will have, because they don’t have any greasy aftertaste. Terrific with Cilantro Lime Slaw (below) and Thick Cut Yam Fries as a side dish.

Cilantro Lime Slaw

This is a great bright, summery variation of the classic cole slaw. It goes well with everything – from burgers to food from the grill.

Black Eyed Pea Hummus

I chose to use bacon instead of tahini, the traditional fat used in hummus, because its rich, Southern flavor would give this a down home feel. The sage adds to the savory flavor and the red pepper flakes offer a bit of zing at the end.

Eat well, eat healthy, enjoy life!

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

This salad makes the perfect side dish at cookouts or potlucks or for a hot summer day served with a chilled soup like the Chilled White Bean Soup with Sun Dried [...]]]> Mediterranean Corn Salad

This salad makes the perfect side dish at cookouts or potlucks or for a hot summer day served with a chilled soup like the Chilled White Bean Soup with Sun Dried Tomatoes (below).

Chilled White Bean Soup with Sun Dried Tomatoes

This is so light and refreshing for summer but at the same time filling and satisfying. Serve with a side salad and a whole grain or gluten-free roll for the perfect meal on a hot day.

Eat well, eat healthy, enjoy life!

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

“When [...]]]> Dr. Tim Says….

In lectures I will almost always have someone ask about cholesterol. This is the one area where people are very confused and here’s an example of a question we get from our readers:

“When I look at some of your recipes I see some of them are way over 250mg cholesterol, for instance your Eggs Benedict with 283mg. I understand eggs are considered a high source so that doesn’t surprise me with the figure. But…..

“I have a cholesterol problem and am trying to lower it without medication. I came across your recipes by doing a search. What is considered HIGH cholesterol content in food when looking at a Nutrition Fact section? Just curious as my doctor really wants me on medication. But every time I take it I feel like crap AND it is so expensive compared to just looking after your dietary intake.”

The research into cholesterol is a good illustration of how far we’ve come in the last 15 years with our knowledge about diet and nutrition as well as what really works. Should I be Concerned About Cholesterol in Food?

Featured Recipe

Chilled White Bean Soup with Sun Dried Tomatoes

This is so light and refreshing for summer but at the same time filling and satisfying. Serve with a side salad and a whole grain or gluten-free roll for the perfect meal on a hot day.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

I used to sell and teach people how to cook fresh fish at Burhop’s in Chicago. In those days, I ate fish most days of the week (and smelled like a fish… no wonder I didn’t have very many dates even though I was living near the Rush Street neighborhood). Something happened along the way. Even though I still have a ton of fish recipes, I forgot to use them! Until I got hold of this book and those FABULOUS Dr. Gourmet recipes! Have you tried the Seared Halibut with Basil Oil? I can’t wait to make that again!Rediscovering Cooking

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

The American College of Obstetricians and Gynecologists recommends that pregnant women eat fish up to two times per week. Fish is a great source of protein, it is a heart healthy fat for moms and may be important for baby’s brain development. Fish can be great sources of vitamin D and iron.

But can eating fish decrease your risk of a pre-term birth? One Fish, Two Fish… Full Term Birth?

This is a super simple meal but so full of flavor. The five spice powder is sweet and spicy and combines well with the savory sesame, mushroom and pork.

Five Spice Pork Chops

This is a super simple meal but so full of flavor. The five spice powder is sweet and spicy and combines well with the savory sesame, mushroom and pork.

Roasted Pork Tenderloin with Caramelized Onion

This is one of my favorite dishes and I thought for sure that I had already posted it to the web site. I have had a few versions and one of the first was by my friend Chef John Pearson. The caramelized onions work with many cuts of meat, including beef like hanger steak, flap meat or pork chops. You can also top meat from the grill with the onions.

The key is to control the heat so that it’s high enough to brown the onions without burning them. It takes some patience to cook them thoroughly but the wait is so worth it.

Eat well, eat healthy, enjoy life!

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

Cajun Cheeseburger

Happy Independence Day!

Happy Independence Day to our fans in the United States. Here are some ideas for your weekend barbecue or potluck.

Cajun Cheeseburger

The first couple of times I made this recipe it was too salty. I couldn’t figure out why until my wife checked the can of Creole Spice I was using. It contained potassium chloride as a salt substitute. Checking my other brands in the house, including Paul Prudhomme, McCormick and Spice Hunter, showed that they were salt and potassium free – spice alone.

It just goes to show how important reading food labels can be. Even with more than two decades of obsessing over Nutrition Facts and ingredient lists on packages, I was tripped up.

Red Potato Salad

The waxy red potatoes hold together better in a salad than russets. Use Yukon Gold potatoes if you don’t want the red skin. The larger red potatoes are easily peeled after boiling – the skins will generally just slip off.

Traditional Carrot Salad

I love carrot salad and this is the version I grew up with. It’s been on my to do list for some time and I am glad I finally got around to it. The great thing is that it’s so easy and quick and perfect for your picnic or potluck supper.

Strawberry Shortcake

The angel food cake is a great substitute for making your own shortcake and has fewer calories and less fat. The best part is that you don’t have to spend time cooking the shortcake. While the angel food cake keeps pretty well in the freezer the result is less fluffy (but it is a little more like the texture of shortbread).

Eat well, eat healthy, enjoy life!

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

But I face this challenge: I live in [...]]]> Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

Four pounds in three weeks: I’m on track to lose 25 pounds in 26 weeks: six months or October, 2011.

But I face this challenge: I live in the food capital of the world: New Orleans, Louisiana. I love to eat excellent food and taste the best wine, and my friends like to eat at the best restaurants when they are in town. So you know that I want to eat and drink with them! Staying on Track

Win a Signed Copy of Just Tell Me What to Eat!

Win one of five signed copies of Dr. Harlan’s new book by entering the sweepstakes on Facebook! This is a 6-week plan that will have you and your family eating well and eating healthy, while learning how to improve your life and your health, one plate at a time.

Sweepstakes ends on June 7, 2011, when the book is released, so don’t wait! Sign up to win your copy of Just Tell Me What to Eat!

Featured Recipes

Black Eyed Pea Salad

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.

Garbanzo and Feta Salad

The rich feta combines with the olive oil to create a rich and savory dressing. This is about as great a side dish as you can get. It goes especially well with grilled fish or chicken.

Purple Potato Salad

I love purple potatoes. They don’t taste a whole lot different than other waxy potatoes — maybe they’re a little sweeter. They do make a great addition to the plate, however, with the bright purple flesh against the pink of salmon or shrimp. A great dish to take to a potluck…

Traditional Carrot Salad

I love carrot salad and this is the version I grew up with. It’s been on my to do list for some time and I am glad I finally got around to it. The great thing is that it’s so easy and quick and perfect for your picnic or potluck supper.

This is a great, full flavored salad that has it all. Fresh corn, tasty chicken, legumes and veggies, all blended together with great Southwestern spices. If you like a little more [...]]]> Southwest Chicken & Corn Salad

This is a great, full flavored salad that has it all. Fresh corn, tasty chicken, legumes and veggies, all blended together with great Southwestern spices. If you like a little more spice, add another 1/2 teaspoon cumin and a pinch of cayenne pepper for that extra zing.

Ginger Peach Pork Chops

This sauce was inspired by a jam that my wife likes. The ginger peach preserves are tasty, but this sauce is much spicier with the fresh ginger flavor. I added a little extra ground pepper to give this even more zing, but you can adjust that to your taste.

Eat well, eat healthy, enjoy life!

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

I love the yams diced and cooked with the leek like home fries and then made into a tortilla. It’s really delicious and a complete breakfast.

Yam and Leek Tortilla

I love the yams diced and cooked with the leek like home fries and then made into a tortilla. It’s really delicious and a complete breakfast.

Grilled Shrimp Tapenade

You can use the tapenade recipe on the Dr. Gourmet web site or purchase some bottled in the grocery. If you are going to buy prepared tapenade, check the label – they have widely variable amounts of salt and the recipe can end up tasting very salty. Look for tapenade with about 350 mg of sodium per tablespoon.

Eat well, eat healthy, enjoy life!

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

Adding Herbs and Fruit to Iced Tea: A Love Infusion

Some 5000 years have passed since tea’s medicinal properties were discovered, and from a Western point of view the brew has come full circle. Tea’s health benefits are well understood now.

Heck, we Southerners have known iced tea is the nectar of the Gods since, well, since God was a boy. But that doesn’t mean the healthful brew should be considered purely medicine. Nor a sugar receptacle (looking at you, North Carolinian women!).

By taking a creative approaches to healthful living, you can boost flavor, nutrients and, in a simple way, quality of life. Who needs to feel deprived of what you used to have? You can have better than the normal stuff everyone else settles for. Adding Herbs and Fruit to Iced Tea: A Love Infusion

Steak with Horseradish Cream

This is a delicious sauce and great for those who don’t like their horseradish spread straight out of the bottle. I love the flavors but it may be too strong for some (or not strong enough for others). You can adjust the amount of horseradish in this sauce to your taste.

You can use any steak with this sauce. Flank steak or even hamburgers are great choices.

Sole Caprese

Twenty or thirty years ago sole was the posh fish on menus in America. I don’t think of making it often but it is so fantastic. You can make a quick and simple fish dish or something a little more elaborate and elegant and it’ll always be great.

Eat well, eat healthy, enjoy life!

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

While exploring restaurant’s back kitchens, I realized that chefs use just as many shortcuts, cheap tools [...]]]> Think richness, sweetness and intensity

Even if you’re stuck with rabbit food, there’s no reason you can’t eat like a lion.

While exploring restaurant’s back kitchens, I realized that chefs use just as many shortcuts, cheap tools and clever tricks to create their work. This isn’t to diminish a chef’s skill – in fact, my respect for their ingenuity and skill only increased. Rather, two things occurred to me: losing weight was no excuse to avoid pushing the limits of my cooking abilities, and many principles common to chefs have wonderful weight loss applications. Chefs just don’t think of them, and scientists are too focused on statistics to consider the creative possibilities. Think richness, sweetness and intensity

Simple Pan Fried Fish

The coarse ground cornmeal may not appeal to everyone but I particularly like it because it gives the fish crust a nice crunch. I have been purchasing mine at the Farmer’s Market here in New Orleans from Pa Pa Tom. You can hear about Pa Pa Tom here.

This is really fantastic cornmeal and you should look for the best quality you can find. On a national scale I think that Bob’s Red Mill is particularly good (but I’m sorry Bob, it’s just not as good as Pa Pa Tom’s).

Cilantro Tartar Sauce

This is a great use for leftover egg yolks when you need the egg whites for another dish. Adding the egg yolks makes the tartar sauce really rich and decadent.

Sad then, the researchers who should most be thinking about These Numbers seem to [...]]]>

Maintenance Definitions

All the clever metaphors we writers use to describe maintenance are well and good, but enough poetry. Let’s talk numbers. Or let’s not. There aren’t any consistent numbers defining maintenance.

Sad then, the researchers who should most be thinking about These Numbers seem to be pulling them out of thin air. Maintenance Definitions

Seared Tuna with Asparagus Salsa

Salsa is a great way to get veggies without even thinking about it. The pan grilled asparagus makes the perfect salsa and you can serve this with tuna, shrimp… almost any thing you want. It is perfect for tacos. Your family may not even know they are getting a serving of veggies with their meal.

Eat well, eat healthy, enjoy life!

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

A: Like yogurt, cheese is made by adding live bacteria to milk. The resulting fermentation gives off gasses and it is the bacteria that is used in making [...]]]> Dear Dr. Gourmet,

Q: Why does swiss cheese have holes in it and other cheeses do not?

A: Like yogurt, cheese is made by adding live bacteria to milk. The resulting fermentation gives off gasses and it is the bacteria that is used in making Swiss cheese that is responsible for the large holes. One of the three bacteria used in Swiss cheese is Propionibacter shermani. For some reason this bacteria makes the the cheese’s distinctive larger holes. Swiss Cheese

Q: I’m trying to calculate the calories in a recipe that has a marinade. Since you don’t actually eat all of the marinade, how much of the calories are you supposed to count?

A: This is a great question and I don’t think that it has an answer (well, not a perfect answer at least).

I calculate calories using a computer program and when I am working on a recipe that calls for a marinade I assume that all of the marinade will be eaten and post those results. This can lead to an overestimate of the nutrition information but I am not sure that some cooks won’t brush the remaining marinade on the food as it cooks. Calories in a Marinade

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: Thanks for your nice words about the Dr. Gourmet web site. There are a lot of recipes on the Dr. Gourmet site that will work well for you.

One approach is to make casserole type recipes. Here are some links to recipes.

For those of you who [...]]]>

Dr. Tim Says….

This week I want to talk about fruit. Nothing too stressful and after a few weeks of telling you “what not to eat” and other controversial issues we need a break. Even so, fruit is really important.

For those of you who follow Dr. Gourmet faithfully, you know how much I think of eating fruit. Of course, it’s really healthy and for sweet snackers it makes the perfect treat. Adding servings each day to your diet can have a profound effect on both short and long term health. Study after study proves this. How to Eat More Fruit

Featured Recipe

Risotto with Pancetta and Kale

Bel paese is the perfect cheese for this sort of dish. It’s mild but rich, creamy and it melts well. This combined with the ham, thyme, nutmeg and pancetta makes a fantastic dish.

If you can’t find pancetta, a good quality smoked ham will do. You could use prosciutto but a great quality black forest ham will work well too.

Call this the end of the “honeymoon” phase, but that’s an ill [...]]]>

Weight Loss World

Becoming thoroughly disillusioned by weight loss success story hype was a necessary step in discovering any real joy in life for me, post-weight.

Call this the end of the “honeymoon” phase, but that’s an ill description for the state of being. Maintenance is not a marriage.

No one seems to know what maintenance actually is – no wonder women and men like myself are so rare. Scientific research lacks a consistent definition. The handful of bloggers and professionals addressing the issue haven’t determined an answer. Weight Loss World

Gluten-Free Crab Cakes | Low Sodium Version

I love crab cakes and the best have very little breading. Some folks use saltine crackers and others day old bread, but for this gluten free version the crumbled rice cakes work surprisingly well. They’re actually better than the “regular” crab cakes.

Eat well, eat healthy, enjoy life!

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

Or perhaps a better way to describe it is being [...]]]> Blind Tasting

Tasting food, with a poet’s eloquence and a researcher’s beady-eyed scrutiny, eases the distance separating the gourmand and the weight-minded, the sensual and the scientific.

Or perhaps a better way to describe it is being aware. Last week I discussed how a piece of triple-crème brie changed my life. But it did not change what I ate: what it did do was transform how I thought about what I ate. Note the distinction. Suddenly I stopped thinking about my macronutrient percentages, but how to make my macronutrient percentages moreinteresting. The “weight” aspect of life became a given. A better question emerged: could Rabbit Food bring it like the brie? Blind Tasting

Chicken and Smoked Gouda Pizza

This is a great savory and sweet combination. The onions and sage really complement the chicken and smoked gouda.

Paprika Shrimp

I have said for a long time that simple recipes are the best recipes. This is full of Spanish flavor with paprika, oregano, shrimps, olive oil and butter. Fantastic over Smoked Gouda Polenta or Cheesy Quinoa.

Smoked Gouda Polenta

This is a fabulous riff on polenta (grits for those of us who live in the South). The savory sage really complements the smoky gouda.

Eat well, eat healthy, enjoy life!

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

It’s so easy to beat up on this seemingly innocent little cold cut but it just has to be done. This is the prototype of what you should not be eating at lunch. That [...]]]> Dr. Tim Says….

Baloney.

It’s so easy to beat up on this seemingly innocent little cold cut but it just has to be done. This is the prototype of what you should not be eating at lunch. That is, you should avoid bologna and while you’re at it pretty much all cold cuts. The highly processed luncheon meats that are sold today are, for the most part, poor choices.

“But Dr. Tim,” you might say. “A slice of bologna has only 87 calories.” That’s true, but about 72 of those are from fat and about a third of that innocent little slice is saturated fat. Pair this with a slice of American cheese and a glob of mayonnaise on white bread and you have what is wrong with the Western diet today. What Not to Eat: Lunch Edition

Featured Recipes

Paprika Shrimp

I have said for a long time that simple recipes are the best recipes. This is full of Spanish flavor with paprika, oregano, shrimps, olive oil and butter. Fantastic over Smoked Gouda Polenta or Cheesy Quinoa.

Smoked Gouda Polenta

This is a fabulous riff on polenta (grits for those of us who live in the South). The savory sage really complements the smoky gouda.

Russ [...]]]> Introducing Russ Lane

This week we’re so happy to introduce Russ Lane as a columnist for Dr. Gourmet. We will be including guest columns from him and others with our Thursday New Dr. Gourmet Recipes Newsletter.

Russ has an interesting history, both as a journalist as well as a loser of weight. He is the editor of the web siteSecondHelpingOnline.com which will be joining us here at Dr. Gourmet in the coming months.

He has a special interest in the issue of weight maintenance and I believe that many will find his story and his thoughts familiar. The interesting thing is that there isn’t nearly the level of quality research into keeping weight off once one has lost those pounds as there is into losing the weight in the first place. Russ is going to help us explore what research there is from his personal perspective.

Brie-Birth

Losing 250 pounds while working as a food writer taught me a useful strategy: raising The Weight Loss Shield.

When your job involves visiting eight restaurants a day, everyone wants to feed you in hopes you’ll write odes to their business. When your goal is making your life the way you want it to be – beginning but not restricted solely to your weight – you make complicated choices. My Brie-Birth

Beer Braised Cabbage

This Beer Braised Cabbage recipe is very simple but has a lovely savory flavor that is complemented by the creaminess of the goat cheese.

Roasted Vegetable Pizza

This pizza is fantastic. It’s just that simple. Roasted veggies, cheese, yummy pizza crust.

Eat well, eat healthy, enjoy life!

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

Leeks cook really fast. In this recipe I wanted them to have some texture and by keeping the heat lower they will wilt and soften but will still have some “bite.” Keep the [...]]]> Leeks with Mustard

Leeks cook really fast. In this recipe I wanted them to have some texture and by keeping the heat lower they will wilt and soften but will still have some “bite.” Keep the heat a little lower with the leeks for this recipe.

Baked Sweet Potato

More and more yams are being sold in America as yams. For the longest time they would be labeled “sweet potatoes.” Actual sweet potatoes are not widely available.

So why not call this recipe “Baked Yam”? I don’t know. Baked Sweet Potato just sounds better.

White Bean Soup with Kale

This soup is so silky and creamy that you’ll think it’s full of cream. The richness from the pureed beans pairs beautifully with the savory ham and the bitter greens. Add a salad and you have a perfect meal.

Eat well, eat healthy, enjoy life!

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

The bitterness of the chard is well balanced by the sweetness of the honey and the creamy flavor of the walnuts. It’s a great balance for any delicious side dish.

Sauteed Swiss Chard

The bitterness of the chard is well balanced by the sweetness of the honey and the creamy flavor of the walnuts. It’s a great balance for any delicious side dish.

Ginger Snow Peas

This simple side dish goes well with any Asian meal.

Parmesan Zucchini

Pan roasting the zucchini before adding the cheese really brings out its flavor. The key is to spray the pan liberally with oil (the Nutrition Facts assumes you will spray about a teaspoon).

Easy Granola

This granola is super simple to make and fantastically healthy for you. It’s best to use a non-stick cookie sheet or non-stick aluminum foil. If you use regular aluminum foil, let the granola stand for a few moments after coming out of the oven and any that is stuck to the foils will soften.

Get Our Newest iPhone App!

diet4gerd

If you have GERD, Acid Reflux, or heartburn, here are dozens of healthy recipes in the palm of your hand. That won’t cause flare-ups! Eat wtihout pain with diet4gerd. Get your GERD-friendly recipes with diet4gerd at the iTunes Store – just $2.99!

This is a quick and very special side dish. The spicy curry and ginger beautifully complement the sweet peas and rich yogurt.

Lamb Stew with Chickpeas

Curried Peas

This is a quick and very special side dish. The spicy curry and ginger beautifully complement the sweet peas and rich yogurt.

Lamb Stew with Chickpeas

This stew is very simple. The actual prep time is all of about 15 minutes, but it does take a full three hours to cook. It is so worth the wait! The kitchen smells so wonderful while it is cooking and the lamb, carrots and chickpeas are soft and silky when done.

Be careful with the harissa. It is very spicy and you can start with a teaspoon if you like milder food. Taste the stew about halfway through and add more, 1/2 teaspoon at a time, if you like. You can use canned no salt added chickpeas if you like. It’ll take 3 cans drained and it might be more mushy than starting with dried chickpeas.

These are a great alternative to French Fries (even the Dr. Gourmet oven baked version). They have about 3 times the fiber of fries made from potatoes and are sweet and delicious. The rosemary, [...]]]> Parsnip French Fries

These are a great alternative to French Fries (even the Dr. Gourmet oven baked version). They have about 3 times the fiber of fries made from potatoes and are sweet and delicious. The rosemary, olive oil and pepper give them a fantastic flavor but you could use almost any herb or spice that appeals to you.

Oven fried foods are just like deep-fried ones, if you handle them right. Most of the time, you have to eat the dish right away. These Parsnip French Fries, for instance, will keep for all of about 20 minutes (about the amount of time as ones that have been deep fried).

Garlic Roasted Brussels Sprouts

Roasting Brussels Sprouts gives them a sweetness that simply steaming them does not. If you think you don’t like Brussels Sprouts, try them roasted with garlic. You might be surprised at how much you like them!

Basque Chicken Stew

The warmth of saffron and paprika together is really magical. The savory, aromatic flavor of the saffron with the spicy, smokiness of the paprika are perfect with the chicken and lentils. This recipe takes about 15 minutes to prep and get into the oven and the wait for the stew to be done is oh, so worth it.

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dinner4one

Cooking just for yourself? Withdinner4one, you’ll have dozens of easy, quick and healthy recipes that make just one or two servings, conveniently available on your iPhone. Most recipes take thirty minutes or less and use one pan for easy clean-up. Those with two servings give you your lunch the next day, so you’ll save money, too. Get dinner4one at the iTunes Store – just $2.99!

dinner4two

Cooking for two? Withdinner4two, you can cook easy, healthy meals for yourself and the one you love, with recipes that yield two to four servings (for those convenient leftovers). Great Valentine’s Day meals that will make you look like a pro in the kitchen – easy! Get dinner4two at the iTunes Store – just $2.99!

I [...]]]> Dr. Tim Says….

Dear Dr. Tim, I feel so guilty. How bad is ice cream for me? Give me some good foods that I would like that will lower my cholesterol, and please don’t mention oatmeal.

I have folks write me all the time with these questions and have similar discussions with my patients every day. There is no doubt that it can be a bit challenging to sort out all of the information that’s being published and what to feel you can really trust. As I discussed in last week’s column, even reputable organizations get this wrong – sometimes as a result of bias and others from just not keeping up with the research well.Improving Your Cholesterol

Featured Recipe

Basque Chicken Stew

The warmth of saffron and paprika together is really magical. The savory, aromatic flavor of the saffron with the spicy, smokiness of the paprika are perfect with the chicken and lentils. This recipe takes about 15 minutes to prep and get into the oven and the wait for the stew to be done is oh, so worth it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

In previous articles we have discussed the value of reaching a healthy weight before planning a pregnancy. However, life doesn’t always go according to recommendations. If you are overweight or obese and pregnant, what does a healthy diet look like for you? What is a healthy pregnancy diet for obese women?

Get Our Newest iPhone Apps!

dinner4one

Cooking just for yourself? Withdinner4one, you’ll have dozens of easy, quick and healthy recipes that make just one or two servings, conveniently available on your iPhone. Most recipes take thirty minutes or less and use one pan for easy clean-up. Those with two servings give you your lunch the next day, so you’ll save money, too.Get dinner4one at the iTunes Store – just $2.99!

dinner4two!

Cooking for two? With dinner4two, you can cook easy, healthy meals for yourself and the one you love, with recipes that yield two to four servings (for those convenient leftovers). Great Valentine’s Day meals that will make you look like a pro in the kitchen – easy! Get dinner4two at the iTunes Store – just $2.99!

Quick and spicy, these peas are a great side dish for any of your Asian inspired dishes. This recipe makes good leftovers, and served cold would make a nice addition to salads.

Asian Spiced Snap Peas

Quick and spicy, these peas are a great side dish for any of your Asian inspired dishes. This recipe makes good leftovers, and served cold would make a nice addition to salads.

Savory Mushroom Cheeseburgers

This juicy burger is full of savory flavor and so easy to make. It’s worth the extra step to brown the mushrooms and blend them into the burger. Delicious.

Eat well, eat healthy, enjoy life!

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

I have seen dozens of variations of Spanish tortillas. Some are great and others not so much. Some use diced or cubed potatoes and others mashed or whipped potatoes. This one I haven’t [...]]]> Tortilla with Yams

I have seen dozens of variations of Spanish tortillas. Some are great and others not so much. Some use diced or cubed potatoes and others mashed or whipped potatoes. This one I haven’t seen. Using yams adds a sweetness to the dish that is so well balanced by the savory eggs, onions and cheese. Pair this with a salad for the perfect Sunday brunch or an easy weeknight meal.

I love using other aged cheeses as well and manchego goes great with this recipe. This dish is great right out of the oven but is even better the next day after it has chilled.

Shrimp Taco Salad

I love Taco Salad. It is one of the “go to” meals for me when I just don’t feel like cooking. While I generally use chicken, shrimp makes a great variation.

Select lower fat tortilla chips or taco shells and make sure that they are Trans Fat free.

If you don’t have time to make the Tomatillo Salsa, look for a salsa that is lower in salt at the grocery store. Most of the major brands have about 150 mg of sodium in a 2 tablespoon serving. Looking for the smaller manufacturers can be rewarding, with less than 100 mg of sodium in the same serving.

Eat well, eat healthy, enjoy life!

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

I always look for sausages that are made as freshly as possible and with no preservatives. If I am only going to use one or two links and there will leftovers, I [...]]]> Risotto with Italian Sausage

I always look for sausages that are made as freshly as possible and with no preservatives. If I am only going to use one or two links and there will leftovers, I freeze the extra. They don’t take long to thaw and you can put them in the fridge before going to work so they’ll be ready for dinner. Look for sausages that are lower in salt. The ones that I used for this recipe had no preservatives and contained about 200 mg of sodium per ounce.

Shrimp Jambalaya

I doesn’t get much more Mediterranean than this! Good oil, lots of veggies, a little bit of meat, whole grains and fish.

I choose my sausage carefully. First and foremost, it can be very salty. The andouille that I used in this recipe contains 400 mg in a 2 ounce serving. This is pretty reasonable and you should look carefully at the package and set that as your target. Many sausages can have twice that amount.

Eat well, eat healthy, enjoy life!

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

Dr. Tim Says….

Two weeks ago we began a series with Dr. Jacques Courseault. Because Dr. Jacques was a personal trainer before becoming a physician I have asked him to become my trainer and let you follow along.

As always, the info on the Dr. Gourmet web site is not a replacement for seeing your physician and your doctor would want you to speak with him or her before starting any new exercise program.

I was pretty sore this first week. Exercise, Part Three

Featured Recipe

Shrimp Jambalaya

I choose my sausage carefully. First and foremost, it can be very salty. The andouille that I used in this recipe contains 400 mg in a 2 ounce serving. This is pretty reasonable and you should look carefully at the package and set that as your target. Many sausages can have twice that amount.

I love this method of cooking and there are so many variations. I have tried before to cook with potatoes but the fish always is overcooked if the potatoes are [...]]]> Whitefish in Foil with Mustard Sauce

I love this method of cooking and there are so many variations. I have tried before to cook with potatoes but the fish always is overcooked if the potatoes are done properly. The key is to pre-cook the potatoes slightly.

Massaman Curry

My neighborhood Thai restaurant serves this curry and I order it just about every time I eat there. I have had this a lot of ways – some recipes make this more of a red curry and others more yellow. Some recipes have potatoes and some don’t. I’ve even had this with pineapple in the dish (which is how my local restaurant makes it). All are good and the scents of the anise, tamarind, cinnamon and cardamom will warm you up even as the dish is cooking.

Eat well, eat healthy, enjoy life!

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

Dr. Tim Says….

Last week we began a series with Dr. Jacques Courseault. Because Dr. Jacques was a personal trainer before becoming a physician I have asked him to become my trainer and let you follow along.

As always, the info on the Dr. Gourmet web site is not a replacement for seeing your physician and your doctor would want you to speak with him or her before starting any new exercise program.

You can follow along in the coming months and see how easy this is. To catch up, read the first article in this series. It discusses the basics of getting started and this week I get to the exercises.

Featured Recipe

Massaman Curry

My neighborhood Thai restaurant serves this curry and I order it just about every time I eat there. I have had this a lot of ways – some recipes make this more of a red curry and others more yellow. Some recipes have potatoes and some don’t. I’ve even had this with pineapple in the dish (which is how my local restaurant makes it). All are good and the scents of the anise, tamarind, cinnamon and cardamom will warm you up even as the dish is cooking.

I loved potato soup as a kid. Growing up my mom would make it a few times a month during the winter and I always looked forward to it. This is a [...]]]> Creamy Spicy Potato Soup

I loved potato soup as a kid. Growing up my mom would make it a few times a month during the winter and I always looked forward to it. This is a far different version with its spicy flavors and cheesy creaminess. But hey, at the end of the day potato soup is potato soup and this is a fun variation.

Whitefish with Cumin Butter

Pick the freshest fish you can for your recipes. A great dish starts with the best ingredients. A simple whitefish – flounder, drum, sole or trout works great. Cook this fish at a little lower heat, starting with a cold – not hot – pan.

Kale with Nutmeg and Honey

One of the great things about kale is that it cooks so quickly and you can use almost any flavors with it – honey, maple syrup, olive oil, sesame oil, spicy flavors or sweet ones.

Mashed Yams with Mint

I love plain mashed yams, but the hint of peppermint makes these sweet and savory and a bit spicy

The New Year’s Day tradition in the [...]]]> New Year’s Day is less than 48 hours away. This is certainly the time of year for celebration as well as reflection on the year past and what’s ahead.

The New Year’s Day tradition in the South is to have a meal with greens, black eyes and pork. I was always told that the the greens were to bring money in the coming year, black eyes luck and the pork health. Doing a little research this year yields a wide range of folkelore surrounding this, however. I still like my tradition the best of those that I read.

That said, here’s a host of Dr. Gourmet recipes that can help bring you good food on New Year’s. These may or may not bring you money and good luck, but they are healthy and delicious.

This recipe does it all: greens, black eyes and pork in one super simple recipe: Black Eyed Pea and Pork Stew | Low Sodium Version

Black Eyed Pea Recipes

Black Eyed Peas
Black Eyed Pea Salad
Cumin, Black Eyes and Corn Salad

Greens Recipes

Collard Greens
Creamed Spinach
Sauteed Spinach

Pork Recipes

Lemon Pork with Lentils (Some say that lentils will also bring you money, since they’re shaped like coins.)
Autumn Pork Chops with Roasted Shallots and Carrots
Pan Seared Pork Chops with Savory Peach Marmalade

Happy New Year from all of us here at Dr. Gourmet. May your 2011 be a fine and fruitful year.

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

This curry is super simple. Even though it takes about 90 minutes to cook, the prep time is only about 20 minutes and it’s a single pot. Perfect for [...]]]> One Pot Lamb Curry | Low Sodium Version

This curry is super simple. Even though it takes about 90 minutes to cook, the prep time is only about 20 minutes and it’s a single pot. Perfect for a weeknight meal. Come home, prep, put it in to cook and go for a jog.

Olive and Caper Meatballs with Snap Peas | Low Sodium Version

The savory beef goes perfectly with the capers and olives and the best part is that this is so simple. Mix the meatballs. Pop in the oven. Serve.

Eat well, eat healthy, enjoy life!

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

This recipe has been something that I have loved for years and years. It’s not a soufflé in the truest sense of the term, but that’s what I’ve known it as since I was a kid. [...]]]>
Spinach Souffle

This recipe has been something that I have loved for years and years. It’s not a soufflé in the truest sense of the term, but that’s what I’ve known it as since I was a kid. You can use frozen spinach for this and it’ll be almost as good. Squeeze the water out carefully after the spinach has thawed.

Rosemary Turkey Skewers

These skewers are perfect for a weeknight meal. They take about 10 minutes to prep and will keep for about 48 hours marinating in the refrigerator. After that they only take about 15 minutes to cook.

Cranberry Glaze

This sauce is great served over turkey or roast pork for your holiday meal, but you don’t have to wait for the holidays to have cranberry sauce.

Wild Rice with Cranberries

This is the perfect recipe for holiday meals. The savory mushrooms and wild rice combine with the sweet cranberries to hit all the taste buds. Serve this with holiday turkey or roast pork tenderloin.

This lightly scented peppermint version of the classic Crème Brûlée is really spectacular. It is a lot easier to make than you ever thought and the mint gives it a festive feel. A [...]]]> Peppermint Crème Brûlée

This lightly scented peppermint version of the classic Crème Brûlée is really spectacular. It is a lot easier to make than you ever thought and the mint gives it a festive feel. A perfect dessert for your holiday get-togethers.

Roasted Yam Soup with Bacon Bits | Low Sodium Version

Yams make for the perfect base of a hearty soup. You’d never know that they’re good for you and the bacon and sage gives this a rich savory flavor. Serve with a side salad for a complete meal.

This is the ultimate warm, satisfying soup. Great savory chicken with sweet carrots, peas and potatoes in a rich creamy soup. A full meal in a bowl that takes about an hour [...]]]> Cream of Chicken Soup

This is the ultimate warm, satisfying soup. Great savory chicken with sweet carrots, peas and potatoes in a rich creamy soup. A full meal in a bowl that takes about an hour but only about 20 minutes active cooking time.

Cream of Mushroom Soup

I do love Cream of Mushroom soup. It is savory, a bit sweet, warm and fulfilling. Perfect for a cool winter’s night. The goat cheese enriches this soup and the tarragon gives it a lovely herbaceous hint.

Classic Potato Soup

Man, I loved this soup when I was a kid. My mom would cook potato soup a couple of times a month during the winter and it was always fab. Back then the potatoes were always peeled, I think, but it’s best to cook with the skins on. Easier, better for you and I believe more flavorful.

You can use this as a base for adding other flavors. Smoked gouda, for instance, will add a bit of fat and calories but oh so much flavor and that touch of elegance that makes it great for an informal dinner party. Adding other veggies works as well – a bit of carrot or celery can take this in subtle but lovely new directions.

Eat well, eat healthy, enjoy life!

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

Dear Dr. Gourmet,

Q: I see in this question about oatmeal how much oats we should not consume. What I don’t see there is what is the recommended amount is per day. Any ideas?

A: The rule of thumb for a serving of oatmeal is 1/2 cup before cooking. That’s about 150 calories and 4 grams of fiber.

Q: I just had a hiatal hernia repair and am supposed to be on a liquid/pureed diet for at least a month. Nothing tastes good and short of getting retail baby food, do you have any recipes that are tasty and easily pureed? I am lactose intolerant with GERD and Barrett’s esophogus, healing well, but definitely need some protein as I have lost 11 pounds in only 7 days. Thanks so much!

A: There a number of options for you. Smoothies can be a good choice for breakfast. Here’s some recipes and these have been designed to be GERD friendly: Recipes for a Liquid Diet

Q: My wife and I like Thai curry – but coconut milk is so high fat… and high in saturated fat. Do you have a replacement suggestion? I’ve seen soy milk or evaporated milk suggested.

Also, I was wondering if in fact coconut milk’s saturated fat (and plant sources of saturated fat) were in fact healthy.

A: Coconut milk has gotten a bit of a bad rap because it is high in saturated fat. These types of fat are likely not as much of an issue as those saturated fats found in animal products.

That said, I always use light coconut milk in my recipes. It’s widely available now and far lower in fat and calories but with all the flavor of regular coconut milk (and more than enough creaminess). Coconut Milk

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

Dr. Tim Says….

The holidays are upon us and that means food – often lots of it. While I do believe that the holidays can be a time to splurge, this doesn’t give you a license to gorge between Thanksgiving and New Years’.

One of the places to be especially cautious is at the holiday party. It’s one thing to be excessive when you know exactly what you’re eating, but when someone else is doing the cooking you can pack on the calories in a hurry. On top of that, a lot of us go to parties instead of dinner and we go hungry.

Here are my tips to enjoying the holiday party by eating well and eating healthy. Navigating the Holiday Party.

Featured Recipe

Cream of Mushroom Soup

I do love Cream of Mushroom soup. It is savory, a bit sweet, warm and fulfilling. Perfect for a cool winter’s night. The goat cheese enriches this soup and the tarragon gives it a lovely herbaceous hint.

Take your time and simmer this soup slowly so that it infuses with the bacon and sage. The chick peas should be slightly soft and will add creaminess to the soup. [...]]]> Tomato and Chick Pea Stew

Take your time and simmer this soup slowly so that it infuses with the bacon and sage. The chick peas should be slightly soft and will add creaminess to the soup. With a nice slice of sourdough or gluten-free bread, this is a perfect meal.

Flank Steak with Espresso Rub

This is a fabulous and savory rub for steak. It’s a great idea to keep instant espresso on hand – you can use it in a lot of recipes. (You could use instant coffee granules in this recipe, but the flavor will be much milder.) You could also use a cup of liquid espresso, but you would need to reduce it by about half. Put the espresso in a small pan over medium-high heat and simmer until reduced. Let cool and add the spices and oil.

Goat Cheese Mashed Potatoes with Basil Oil

I love having herbed oil on hand. Basil oil is a great choice and is especially delicious in this recipe. You can use any herb oil you want to for this recipe – rosemary or thyme oil, for instance, will give these potatoes a lovely herbaceous flavor. (You could, of course, leave the oil out as well.)

This is a great salad year ’round. The colors and ingredients are more fall or winter, but it’s fresh and light and crisp for a spring or summer day.

Crab and Roasted Beet Salad

This is a great salad year ’round. The colors and ingredients are more fall or winter, but it’s fresh and light and crisp for a spring or summer day.

Lamb Sauce with Olives and Fettuccine

This sauce is perfect for making your home smell just wonderful. The lamb and olives with the warm herbs is so savory and comforting as it cooks. It’s hard to be patient with this and let the sauce finish because the aroma is so terrific.

Eat well, eat healthy, enjoy life!

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

Don’t know how to do it? Dr. Gourmet explains common cooking techniques and the hows and whys of what they are and why they work. Techniques