Remember when eggs were on the “poison” list, condemned as potential killers?
When I first began writing this column, I was receiving mail almost every week from the FDA (Food and Drug Administration) with information about what was OK to eat and what wasn’t. And eggs were definitely not on the OK list.
Well, that was then and this is now, and eggs are not only OK, but deemed healthy and are included in the current recommended “healthy diet.” In fact, many doctors and nutritionists are now recommending an egg a day (with the yolk) as an easy and inexpensive way to get necessary protein.
It’s not the first time we’ve seen reversals in what we should and should not be eating, and if you’re experiencing some confusion over what should be on your table, you’re not alone.
I’ll bet you think fat is your enemy, not to be eaten whenever possibly avoidable. Well, once again, it’s not necessarily so. In fact, there are fats out there that are actually good for you, such as monounsaturated and polyunsaturated fats, and some oils, (canola and olive, for example) they now tell us, can actually lower bad cholesterol and raise the good kind.
Also add to the list of “good” fats is the current miracle worker, Omega 3, which “recent studies indicate” may keep our brain healthy and ward off inflammation, along with a host of other potential unwanted health issues.
Coffee, once on the shunned list of health conscious people, is now — guess what — good for you because, as “recent studies have shown,” it’s loaded with polyphenols, a prime source of antioxidants. So, my daily fix of caffeine may be staving off dementia, Type-2 diabetes and Parkinson’s, and after years of listening to various family members twit me about my inability to function in the morning without a substantial hit of coffee, I’m especially happy about this particular bit of new “healthy diet” information.
Part of our confusion over what’s good for us and what’s not is the labeling of what we’re buying.
If the words “fat-free” appear on the label, that almost automatically makes it health food, when in fact it often means the product is packed with sodium, sugar and artificial thickeners to give it the taste and mouth feel it lacks when all the fat is removed. So, we eat more and more foods labeled “fat-free,” and now find ourselves with an obesity epidemic.
Thus far, “recent studies have shown” that a few of my favorite things, once on the health-hazard roster, are now good for me: Chocolate (the darker the better), red wine, coffee, eggs, aged cheese and who knows what the next recent study will show. If I’m lucky, perhaps someone out there is studying the health benefits of cheesecake even as I write this.
RECIPES
You’d have to be living under a rock not to know that the largest part of your daily diet should consist of fresh fruits and vegetables, particularly dark green and yellow/orange vegetables.
Sweet potatoes are especially tempting at this time of year, and they’re full of heart-healthy vitamin A. I used to think sweet potatoes had to have brown sugar and butter, now I prefer them with turmeric, cumin and ginger — spices “recent studies have shown” are anti-inflammatories. (Turmeric is currently the spice hero among natural cure devotees.)
Try these, either mashed or not.
SPICED-UP SWEET POTATOES
About 2 lbs. sweet potatoes, either yellow or red skinned (also called yams)
1 t. fresh lemon juice
½-1 t. ground cumin
½ t. turmeric
1 t. ground ginger (more if you really like ginger)
Pinch salt, or to taste
2-3 T. chopped pecans (optional; see instructions)
Peel potatoes; cut into chunks approx. one-inch. Cook in a pot of boiling salted water until very tender; drain. At this point, you can either place chunks in a bowl, sprinkle with lemon juice and the spices and salt, toss well to coat chunks with spices, sprinkle with pecans, if using, and serve immediately. Or, go to next step and serve them mashed instead.
Place cooked potato chunks in food processor and purée until smooth. Add lemon juice, spices and combine well. If you would like the sweet potatoes a bit sweeter, toss them with a half teaspoon or so of blue agave sweetener or a tablespoon of honey. Place in a serving bowl, sprinkle with pecans and serve. Serves 6.
Note: I often peel the potatoes, cut into chunks and place in a baking dish with a tablespoon or two of olive oil; sprinkle with the lemon juice and spices/salt; toss and stir around to coat with the oil, sprinkle on pecans and bake in a 375-degree oven for
8-19 min. If you sprinkle on a bit of grated Parmesan cheese, the dish is even tastier.
How many times have we been told that breakfast is the most important meal? Begin the day with a healthy breakfast and you’ll be better for it all day long.
Well, that may be true, but how often are you and the kids also so rushed it just doesn’t happen? Here’s one way to have a bowl of heart healthy oatmeal with fruit, ready to eat when you get up in the morning.
I’d have never thought of trying this, but a family member told me about it, and it works! Hope you still have your crockpot.
CROCKPOT OATMEAL
4 cups milk
2 cups oats (quick-cooking if you want the oatmeal of softer consistency)
¼ cup brown sugar
1 T. melted butter
Salt, to taste
½-1 t. cinnamon
1 cup chopped apple (more if desired)
½-1 cup raisins (dark or golden)
½ cup chopped walnuts (optional)
Lightly grease the inside of the crockpot. Put all ingredients in the crockpot and mix well with a wire whisk. Cover the pot; just before going to bed, turn crockpot on low. It should be ready-to-eat-oatmeal in the morning. Serves 3-4.
Note: My favorite topping for oatmeal is Greek yogurt, which is higher in protein than regular yogurt, drizzled with a small amount of honey.
When autumn chill signals the end of summer, the urge to make a pot of soup inevitably hits me. Not only is soup an excellent way to get in those vegetables you’re trying to incorporate into meals, making a big pot of soup means you have another night’s meal ready in minutes. Here’s another delicious way to enjoy those heart-healthy sweet potatoes and sneak in some carrots.
SWEET POTATO SOUP
¾ cup finely chopped onion
1 cup finely chopped leek, washed well, drained
2 large garlic cloves, minced (or to taste)
3 large carrots, sliced thin (you want about 1½ cups)
1 bay leaf
Salt and freshly ground black pepper, to taste
3 T. unsalted butter
2 lbs. (about 3 large) sweet potatoes, peeled, halved lengthwise and thinly sliced
1 russet potato (about ½ lb.), peeled, halved lengthwise and thinly sliced
5 cups chicken broth (hopefully homemade, but purchased low-sodium OK), plus perhaps additional for thinning the soup, if desired
¾ cup dry white wine
1½ cups water
Greek yogurt, as accompaniment
In a kettle, cook the onion, leek, garlic and carrots, bay leaf and salt and pepper to taste in the butter over med. heat, stirring until the vegetables are softened. Add the sweet potatoes, russet potato, broth, wine and water. Simmer the mixture, covered, for 15-20 min., or until potatoes are very tender. Discard bay leaf.
In a blender, purée the mixture in batches until very smooth, transferring it as pureed to a large saucepan. Put over low heat; add additional broth to the soup to your desired consistency. Taste and adjust seasonings to taste; serve in warm bowl and top with a dollop of Greek yogurt or sour cream, if desired. Makes about 10 cups.
Note: If you’d like a slight curry flavor to your soup, add a t. each of cumin and turmeric to the soup after you’ve puréed it and let it simmer for a few minutes before serving. This is also delicious if the soup is sprinkled with toasted chopped pecans when served.
