Healthy Food & Healthy Living by Dr. Ayala

Meat and cancer: Reason to panic?

The World Health Organization (WHO)’s recent findings, connecting red and processed meat with cancer, reverberated throughout the world, but they’re hardly big news.

The American Cancer Society’s guidelines have been advising for decades to “limit how much processed meat and red meat you eat” and mention that: “many studies have found a link between red meat or processed meat intake and colorectal cancer risk.”

And indeed, the International Agency for Research on Cancer (IARC), the expert group that evaluated the meat-cancer link for the WHO, had at their disposal 800 studies on the topic. These studies have been trickling in over the years -- none of them with encouraging news -- leading many agencies and experts to recommend limiting red and processed meat. The WHO basically reviewed the same set of evidence and came to the same unsurprizing conclusions.

But for years, it seemed that the only people noticing those warnings were vegetarians (of which I am one for full disclosure).

So maybe, the WHO’s report’s language is a bit clearer, a bit stronger.

Maybe the main difference is that the media had a bigger appetite for this report at this time – is it because beef jerky and bacon are such hot trends recently?

Or maybe people are more interested in the connection between food and health nowadays, and finally realize that prevention is easier and more effective than treatment.

What should you do? 

The WHO’s findings are a scientific evaluation, not a set of recommendations on what to eat. So here's my take:

If you eat processed meat and don’t want to give it up, meat is definitely not like cigarettes, as some headlines suggested. Meat’s not as carcinogenic and it has nutritional value – cigarettes, on the other hand, have high risk and absolutely zero health benefits. More than 85 percent of lung cancers result from tobacco smoking, yet according to the WHO’s report 50 grams (less than 2 ounces) of processed meat daily might increase colorectal cancer by 18 percent, so smoking is much more likely to cause cancer than eating processed meat, even though both are in the same category of “carcinogenic to humans.” 

And mind you, the IARC’s notorious list of human carcinogens – to which processed meats was added to – also includes ethanol in alcoholic beverages, some types of human papilloma virus (HPV) that quite a few parents resist vaccination from, secondhand smoking, and sun exposure.

Two substances can be in the category of “carcinogenic to humans”, but that doesn’t mean they’re equally dangerous, because the level of risk and the amount of exposure matter a lot. The sun’s rays, X rays and gamma radiation are all in the same category, but that doesn’t mean that going to the beach every weekend is as risky as getting a weekly CT scan.

On the other hand, if you’re open to reducing meat intake, there are many health, environmental and ethical reasons to do so. The scientific advisory report that provides the scientific basis to the upcoming 2015 Dietary Guidelines for Americans stated that:

“Consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods is more health promoting and is associated with lesser environmental impact”.

This report from the WHO is just one more reminder of the processed and red meat cancer link that’s been known or suspected for quite a while, and just one more reason to lower the very high meat intakes typical of the American diet.

Dr. Ayala

 

Easy and delicious homemade hummus

If you have a food processor or a blender at hand you can make delicious home-made hummus in no time, and season it just right for your personal taste.

I use dried chickpeas in this recipe – those need an overnight soak and some time in a boiling pot – but if you want to save time you can replace those with canned chickpeas that come already cooked.

Ingredients:

• 1½  cups dried chickpeas, soaked overnight (or 2 cans of cooked chickpeas, drained)
• 1 teaspoon baking soda (for cooking dried chickpeas)
• 6 garlic cloves, coarsely chopped
• ½ cup tahini paste
• ½ teaspoon salt
• Lemon juice from 2 lemons
• A pinch of pepper flakes
• Freshly ground pepper and more salt to taste
• A few tablespoons of water
• Olive oil, sumac or za'atar for garnish (optional)

Preparation:

The night before, soak chickpeas in a large bowl of cold water.

The next day, drain the chickpeas, place in a large saucepan over high heat with the baking soda, add enough water to cover chickpeas by 4 inches, bring to a boil, lower to a simmer, and cook until the chickpeas are tender (20-40 minutes).

Drain the chickpeas, place in the food processor with the garlic, tahini, salt lemon and spices, start with 4 tablespoons of water, and process until you have a smooth paste, and continue adding water gradually until the hummus reaches the creamy, soft consistency you prefer. 

Correct seasoning adding more pepper, salt or lemon juice.

Garnish with a drizzle of olive oil and a sprinkle of sumac or za'atar (if desired) and serve with pita bread. If not serving immediately keep refrigerated.

Hummus tastes best at room temperature, so if you put it in the fridge let it sit outside for at least 30 minutes.

Enjoy, Dr. Ayala

Carrot, dried apricot and herb baked fritters in pistachio dill pesto

One of my favorite restaurants is Zaytinya in Washington DC, where Jose Andres offers an impressive array of Turkish and Lebanese mezze, each blasting with flavor. His Havuc Kofte – carrot fritters served in an amazing pistachio sauce – is a dish we always look forward to.

I tried to recreate this dish at home, and in one of the trials finished them off in three ways: fried the traditional way, and baked with either a brush of olive oil or a sesame seed topping. The unanimous vote was for the baked version, which surprised me – I don’t like frying and eat fried food infrequently, but my kids actually just thought baking really works well for this dish, and voted on flavor only. I wasn’t sure what to call these anymore: Are they still fritters? Fritters are usually fried, not baked. Whatever you call them (suggestions welcome!), they’re delicious.

I have a feeling Andres’s recipe is more involved and has a few more ingredients, while mine is pretty easy, and relies on the food processor as my little helper – we home cooks don’t have the manpower big kitchens do, so I welcome shortcuts.

The leftovers from the pistachio pesto can be used as a dip, bread spread or thinned into a salad dressing.

Ingredients:

For the fritters:

• 5 large carrots, cut into chunks
• ½ cup whole-wheat breadcrumbs
• 5 dried apricots, coarsely chopped
• 2 green onions, chopped
• 3 tablespoons pine nuts
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cups parsley or dill, coarsely chopped
• 1 large egg
• Sesame seeds or olive oil for coating/brushing

For pistachio pesto:

• 1 cup toasted pistachio nuts
• ½ cup chopped dill
• 1 clove garlic
• Juice from one lemon
• ¼ cup extra virgin olive oil
• Salt and pepper to taste
• 2 tablespoons water

Preparation:

Fritters:

• In a medium pot steam carrots with a little bit of water until tender. Remove from heat and drain well
• Place carrots in food processor, and pulse until mashed
• Add the breadcrumbs, apricots, green onions, pine nuts, paprika, cayenne, salt, black pepper, parsley and dill and eggs. Pulse until bound together. Mixture should be moist but not too wet. If the mixture is too liquid add more breadcrumbs
• Roll into about 25 balls. Place balls in covered container and refrigerate until ready to bake. The balls keep well for a couple of days.

Pistachio dill pesto:

• Place all the ingredients in a food processor, and process together until the mixture becomes a sauce. Taste and correct with additional lemon juice or spices as needed.
• If you prefer a more liquid consistency add more water.

Baking:

• Heat oven to 400 °F (200 °C)
• Roll carrot balls in sesame seeds, or brush with olive oil, and place on baking sheet
• Bake for 20-30 minutes, until the balls develop a bit of a crust 

To serve:

Spread pistachio pesto on a plate and arrange baked fritters over the sauce.

Serves 4-6.

Enjoy,

Dr. Ayala

Sweet potato and coriander chips with parsley tahini dip

Sweet potatoes aren’t potatoes, and these are not fries. This is a highly nutritious baked dish that’s really easy to make, delicious, yet as satisfying as French fries. Promise! 

Now let’s unpack the sweet potato and the frying issues: I have nothing against potatoes, and I state that sweet potatoes have nothing to do with them just because it’s a fact. 

Sweet potatoes are a member of the morning glory family, they come in flesh hues from the popular dark orange to purple and red and pale yellow. They have more vitamin A, more fiber and fewer calories than potatoes, which are related to tomatoes. The more color in your potato (sweet and even regular potatoes, which can come in colors other than white) the higher the level of beneficial colored plant nutrients such as anthocyanins.

Sweet potatoes also have nothing to do with yams, which are the bigger, tropical tuber with rough, bark like skin you’ve probably never tasted and never even seen in an American supermarket. Those are botanically related to lilies and grasses.

Frying, especially deep-frying, is a cooking method that adds a lot of calories to innocent vegetables – while adding great pleasure, some may argue. I fry rarely.  A lot of the bad reputation potatoes have gotten is due to our love of fried potatoes and our tendency to encrust or mix them with large amounts of fat, turning them into a calorie bomb. 

Sweet potatoes just love coriander, and yes, I do mean it when I recommend 2 tablespoons in this recipe.

Ingredients: 

• 4 large sweet potatoes, scrubbed clean, skin on
• 2 tablespoons olive oil
• 2 tablespoons ground coriander
• 2 teaspoons paprika
• Dash of cayenne pepper
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper

For dipping

• ½ cup tahini
• Juice of one small lemon
• Salt and pepper to taste
• Water as needed
• 2-3 tablespoons finely chopped parsley

Preparation:

Preheat oven to 400 °F

Cut unpeeled sweet potatoes lengthwise, then into quarters; depending on potato size cut each quarter into 2-4 long wedges 

Toss potatoes with the oil and spices

Spread as one layer on baking sheet covered with parchment paper – you might need two baking sheets

Roast for 20-30 minutes, until the potatoes are tender inside, crisp on the outside and slightly caramelized

Meanwhile, make the tahini dip. Mix tahini with the lemon juice, add water gradually, until the tahini reaches the consistency of a dipping sauce. Add the chopped parsley and salt and pepper to taste.

Serves 6-8 as side dish

Enjoy,

Dr. Ayala

Edamame dumplings in vegetable and white truffle broth

 

I love edamame. My entire family loves edamame. Those snackable bright green soybeans are a staple in my home, and I keep both shelled and non-shelled in my freezer at all times, on the ready.

In this recipe, rather than serve them lightly cooked, with a sprinkle of coarse salt, I was inspired by one of our favorite dishes at True Food Kitchen in Phoenix, where they’re served as a satisfying, light appetizer. I thought the dumplings were hand made, but since the restaurant has an open kitchen, my son’s sharp vision detected store-bought won ton wraps at the dumpling station. The round ones are hard to find, and you can definitely go with the square, but if you insist, you can find the circle within the square with a cookie cutter.

Ingredients

For the dumplings

• 2 cups shelled edamame, frozen
• 1 garlic clove
• 3 scallions, white and green parts, coarsely chopped
• ½ teaspoon fresh ginger, grated
• 1 teaspoon white, mellow, miso paste
• Handful of cilantro
• 1 tablespoon white truffle oil
• Pinch of hot pepper flakes
• Salt and pepper to taste
• 1 pack (12 oz.) wonton wrappers 

For the broth

• 2 cups veggie or mushroom broth

To garnish

• ½ cup shelled edamame, cooked and drained
• White truffle oil for drizzling
• Sprouts, cilantro leaves and sesame seeds 

Directions

Bring a medium pot of lightly salted water to a boil, add edamame and cook for about 5 minutes, until soft. Drain and rinse with ice-cold water.

Place edemame, garlic, scallions, ginger, miso, truffle oil, cilantro, pepper and salt and pepper in a food processor, process until combined.

Brush a wonton wrapper with water, place 1 teaspoon of the filling in the center and cover with another wrapper. Pinch the edges closed. Repeat until you run out of filling. 

In a large skillet bring broth to a gentle boil. Lay wontons in the broth making sure they don’t touch each other, cook until tender – about 3 minutes.

Remove dumplings with a slotted spoon, ladle with some broth and garnish with sprouts, herbs, sesame seeds, edamame and a drizzle of truffle oil. Serve immediately.

Enjoy,

Dr. Ayala

Roasted root vegetable soup for a chilly fall day

 

Halloween is all about indulgence -- even overindulgence -- but before my kids head out into candyland, we'll sit down for a wholesome dinner, and since the evenings are brisk this time of year, soup's on the menu.

Root vegetables become magical when they meet the high heat of the oven. They develop caramelized and mellow flavors, and get so much richer. 

Ingredients:

• 2 sweet potatoes, diced
• 4 potatoes, diced
• 5 carrots, diced
• 2 parsnips, diced
• 3 tablespoons olive oil, divided
• 1 tablespoon honey (optional)
• 1 large yellow onion, diced
• 8 cups vegetable stock
• 1 teaspoon paprika
• 1 teaspoon dried dill
• 2 tablespoons tomato paste
• 1 cup pearled barley
• Salt and pepper to taste
• 1 cup parsley, finely chopped

Preparation:

• Preheat oven to 400°F (200°C)
• In a large baking sheet, toss sweet potatoes, potatoes, carrots and parsnips with 2 tablespoons olive oil, honey, and some salt and pepper
• Bake for 30-40 minutes, stirring the veggies occasionally, until the vegetables are soft but still chewy and slightly caramelized
• In a large pot, over high heat sauté the onion and the 1 tablespoon of olive oil until golden
• Add the roasted vegetables, vegetable stock, paprika, dill, tomato paste, pearled barley and some salt and pepper, cover the pot, and bring to a boil
• Reduce heat to a simmer and continue cooking until the barley is soft (about 20-30 minutes)
• Add the parsley and correct seasoning

This soup is now ready to serve, but will taste even better the day after, and will keep in the fridge for 5 days.

Yield: serves many (10-12 easy).

Enjoy,

Dr. Ayala

Roasted acorn squash bowls with quinoa

I love winter squashes, not just for their flavor, but also for how pretty they are, and for how announce ‘it’s fall!’ with their very orange being. Acorn squash is great roasted. On the other hand, it’s one of the hardest squashes to peel. In this recipe I avoid peeling altogether, roast these darlings whole, and then mix their softened flesh with quinoa. You’ll get a wow for the presentation, and you don’t have to admit that this is actually the lazy way to use these squashes – keep how easy this is a secret.

Ingredients:

For roasted squash:

• 6 acorn squash
• 1 teaspoon brown sugar
• Salt to taste

For quinoa:

• 2 tablespoons extra virgin olive oil
• 1 large onion, finely diced
• 1 cup quinoa, rinsed well in a mesh strainer
• 2 cups vegetable broth
• Salt and pepper to taste
• 1 tablespoon chopped fresh parsley
• Truffle oil for drizzling (can be replaced by toasted sesame, roasted walnut or olive oil)
• Slivered almonds for garnish 

Preparation:

Preheat oven to 400°F

Cut the top of the squash, about ½ inch from the top

Scoop and discard the seeds

Sprinkle the squash bowls with a few grains of sugar and salt

Place on baking sheet with open side up (don’t worry if the squash wobbles – once baked it’ll be much more stable), turn the squashes to face down halfway through the baking

Roast until tender and slightly caramelized, about 1 hour

 

While the squash is baking, prepare the quinoa.

 

In a medium pot, on medium-high heat sauté olive oil and onions until soft and golden

Add quinoa, and dry toast until fragrant

Add broth, salt and pepper, and bring to a boil

Reduce heat to a simmer, cover the pot, and cook until the liquid is absorbed and quinoa is slightly translucent -- about 15 minutes – and remove from heat

Let rest for 5 minutes, fluff with fork, add parsley, and correct seasoning

To combine:

For each bowl: scoop some of the squash flesh away, making sure you don’t damage the skin, add cooked quinoa and mix. Drizzle with some truffle or other aromatic oil. Garnish with a few slivered almonds.

Serves 6

Enjoy,

Dr. Ayala

 

 

Dr. Ayala's Baba Ganoush Video Recipe

I have a summer full of travel (mostly work but also family time and pleasure) and will be writing new posts infrequently. Meantime, I'll be reposting a version of some of the most popular posts I’ve written over the past years so that new readers have a chance to catch up. Wishing you a happy and healthy summer!

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This recipe is a Mediterranean favorite. Really easy. Keeps well refrigerated for 5 to 7 days. Let me know what you think of this visual recipe and enjoy! Dr. Ayala

Eat your veggies for glowing skin

I have a summer full of travel (mostly work but also family and pleasure) and will be writing new posts infrequently. Meantime, I'll be reposting some of the most popular posts I’ve written over the past years so that new readers have a chance to catch up. Wishing you a happy and healthy summer!

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I used to chuckle when I heard moms urge their daughters to eat tomatoes for rosy cheeks. Old wives' tale, so, I thought, and by that logic would I turn greener with kale? I was a little less sure of my dismissiveness when my own palms turned an orangey tint when I went heavy on my carrots, and was totally humbled when I met my first pink flamingoes.

Beauty from the garden’s bounty 

A new study in the scientific journal PLoS ONE followed 35 students for 6 weeks looking at how fruit and veggie intake affects skin tone, as measured by a spectrophotometer (an instrument that measures the spectrum and photometric intensity of each wavelength present, and in this case of visible light). 

The researchers, led by Ross Whitehead, found that measured skin tone correlated with reported changes in the diet: eating more fruits and veggies increased skin redness and yellowness, and these skin color changes where achieved with a relatively modest increase of fruit and veggie intake – adding about 4 servings did the trick.

In a second part of the study, the researchers asked 24 students to rank face’s health appearance and attractiveness when these faces were manipulated to take on the hue change seen under low fruit and veggie diet as opposed to a fruit and veggie rich one.  The experiments showed that the faces with the skin color associated with high fruits and veggie intake were perceived as more appealing and vibrant.

Carotenoids and blood perfusion

This study, and others before it, show that we prefer rosy, slightly flushed, lightly yellow-toned skin -- perhaps because it sends a signal of healthfulness -- and pigments from the fruit and vegetables in our diet seem to impart just the right tone to our complexion.

Fruit and veggie pigments, such as lycopene and carotenoids, make their way into the skin and change its hue. Fruits and veggies may also change skin’s blood perfusion. 

Skeptical of this small study’s results? We are what we eat, and food affects health in a profound way. There are many reasons to eat your veggies, but if you find the beauty-from-a-tomato argument effective, I’d consider this study support to use it as needed.

Dr. Ayala

Mediterranean potato, onion, tomato and fresh herb bake

This easy, vegan, hearty dish combines the comfort of potatoes, with the light freshness of fresh basil and parsley, and the lovely redness of tomatoes and red spices. Serve with warm rustic bread to soak up the juices at the bottom of the baking dish.

Plan ahead: prep time is short, but for best results this dish may need about 2 hours in the oven, so get things started early.

Ingredients:

• 7 medium potatoes, (preferably Yukon Gold) peeled and sliced
• 5 large tomatoes, sliced
• 4 yellow onion, sliced

• 2 scallions, sliced
• 3/4 cup chopped fresh basil
• 2 tablespoons chopped fresh parsley
• 2 teaspoons dry basil
• 1 teaspoon paprika
• Dash of cayenne pepper (to taste)
• Salt and pepper to taste (start with 3/4 teaspoon salt)
• ½ cup extra virgin olive oil
• Garnish: (optional) ¼ cup chopped fresh basil

Preparation:

Preheat oven to 400 degrees F (200 degrees C)

Combine all ingredients in a large bowl, taste a tomato slice and correct seasoning as needed.

Arrange in a large, deep baking dish, and bake covered by tin foil for 1.5-2 hours, until golden, and potatoes are nice and soft. Remove tin foil 10 minutes before the dish is ready.

Garnish with some extra chopped basil. 

Serves 6-8 

Enjoy,

Dr. Ayala

Baked carrot, apricot and herb fritters in pistachio dill pesto

One of my favorite restaurants is Zaytinya in Washington DC, where Jose Andres offers an impressive array of Turkish and Lebanese mezze, each blasting with flavor. His Havuc Kofte – carrot fritters served in an amazing pistachio sauce – is a dish we always look forward to.

I tried to recreate this dish at home, and in one of the trials finished them off in three ways: fried the traditional way, and baked with either a brush of olive oil or a sesame seed topping. The unanimous vote was for the baked version, which surprised me – I don’t like frying and eat fried food infrequently, but my kids actually just thought baking really works well for this dish, and voted on flavor only. I wasn’t sure what to call these anymore: Are they still fritters? Fritters are usually fried, not baked. Whatever you call them (suggestions welcome!), they’re delicious.

I have a feeling Andres’s recipe is more involved and has a few more ingredients, while mine is pretty easy, and relies on the food processor as my little helper – we home cooks don’t have the manpower big kitchens do, so I welcome shortcuts.

The leftovers from the pistachio pesto can be used as a dip, bread spread or thinned into a salad dressing.

Ingredients:

For the fritters:

• 5 large carrots, cut into chunks
• ½ cup whole-wheat breadcrumbs
• 5 dried apricots, coarsely chopped
• 2 green onions, chopped
• 3 tablespoons pine nuts
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cups parsley or dill, coarsely chopped
• 1 large egg
• Sesame seeds or olive oil for coating/brushing

For pistachio pesto:

• 1 cup toasted pistachio nuts
• ½ cup chopped dill
• 1 clove garlic
• Juice from one lemon
• ¼ cup extra virgin olive oil
• Salt and pepper to taste
• 2 tablespoons water

Preparation:

Fritters:

• In a medium pot steam carrots with a little bit of water until tender. Remove from heat and drain well
• Place carrots in food processor, and pulse until mashed
• Add the breadcrumbs, apricots, green onions, pine nuts, paprika, cayenne, salt, black pepper, parsley and dill and eggs. Pulse until bound together. Mixture should be moist but not too wet. If the mixture is too liquid add more breadcrumbs
• Roll into about 25 balls. Place balls in covered container and refrigerate until ready to bake. The balls keep well for a couple of days.

Pistachio dill pesto:

• Place all the ingredients in a food processor, and process together until the mixture becomes a sauce. Taste and correct with additional lemon juice or spices as needed.
• If you prefer a more liquid consistency add more water.

Baking:

• Heat oven to 400 °F (200 °C)
• Roll carrot balls in sesame seeds, or brush with olive oil, and place on baking sheet
• Bake for 20-30 minutes, until the balls develop a bit of a crust 

To serve:

Spread pistachio pesto on a plate and arrange baked fritters over the sauce.

Serves 4-6.

 

Enjoy,

Dr. Ayala

Healthy, Guilt-free Thanksgiving Side Dishes

Once you’ve got your main dish planned, it’s time to think healthy, colorful, plant-rich and whole-grain sides.

Here’s a collection of my favorite not-so-traditional, but perfectly seasonal and Thanksgiving-color-palette recipes. They’re all vegetarian, and avoid frying, high-fat, high-sugar treatments, so they offer a healthy way to the festive meal.

And with all these sides, who needs a main dish?

Enjoy, Dr. Ayala

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Crispy kale and fresh herb salad with sesame miso dressing

This salad combines my two favorite kale preparations: raw, very thinly sliced (see technique below), and baked to a crisp (or a chip). These two kale variations, combined with dried currant’s sweetness, delicate herbs’ freshness and the miso saltiness make a salad that explodes with flavor.

Which kale to choose? I like them all, but the flat leaf kale such as lacinato or Tuscan kale is much easier to chop than the curly variety.

Ingredients:

For the salad:

• 20 leaves of kale, stems removed
• Olive oil for brushing
• Salt and pepper to taste
• 2 cups thinly sliced stemmed kale (*directions below)
• 1 cup finely chopped parsley, cilantro or dill, or combination of tender fresh herbs
• 3 tablespoons dried currants
• 2 tablespoons finely grated Parmesan
• optional: 1-2 tablespoons toasted pine nuts

For the dressing: 

• 1 tablespoon mild yellow miso paste
• 2 tablespoons rice vinegar
• 1 tablespoon mirin
• 2 tablespoons toasted sesame oil

Preparation:

Heat oven to 250°F (120°C)

Brush kale leaves with olive oil and season with salt and pepper, and arrange in single layer in 2-3 baking sheets

Bake until kale is crisp, 15-25 minutes

Whisk the dressing ingredients.

Mix the chopped kale, currants, Parmesan and parsley (and toasted pine nuts if using) with the dressing

Add the crisp kale, crushed to bitesize pieces, right before serving 

Serves 4-8

* Kale is rather tough and chewy, but this preparation renders it tender and almost delicate: Break or cut off the tough stems.  Wash thoroughly and dry well in a salad spinner or a towel.  Roll a bunch of leaves tightly, jelly-roll fashion. Slice crosswise as thinly as you can, chiffonade style and separate into strips. 

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Butternut squash and chestnut soup with mulling spices

 

This is a terrific fall soup, perfect for the Thanksgiving holiday. It’s easy to make, and requires no pre-prepared soup stock. The aroma of the mulled spices is festive and somewhat surprising in a soup.

Ingredients:

• 2 butternut squash, peeled, halved lengthwise and cored
• 1 large onion
• 1 tablespoon canola oil
• 1 pound peeled roasted chestnuts (you can find peeled chestnuts sold in jars)
• 1-2 tablespoons honey
• Salt and freshly ground pepper to taste

For the mulling spices:

• 2 cinnamon sticks
• 1 teaspoon whole allspice 
• 1/2 teaspoon whole cloves
• 5 cardamom pods, bruised
• Orange peel zest (the outer colorful skin of the orange peel)--about half an orange

Preparation:

Preheat the oven to 400 degrees F.

Place the squashes, cut-side down, on a baking pan and bake until tender, about 30-40 minutes. Cut into large chunks.

Gather the mulling spices into a muslin bag, tea ball or cheesecloth pouch. (The orange peel and cinnamon sticks can be allowed to roam free in the pot; they’ll be easy to fish out.)

In a large soup pot, over medium-high heat, sauté onions until translucent.

Add the chunks of roasted squash, honey, salt, pepper, and half the chestnuts.

Add water to cover by 1.5 inch and bring to a boil, then lower to a simmer.

Add the mulling spices, including the orange peel and cinnamon sticks.

Simmer over moderate heat for 20 minutes. Remove from heat. Remove the mulling spices, orange peel and cinnamon sticks.

Puree the soup with an immersion blender. (This is an inexpensive kitchen tool that saves a lot of cleanup. Immerse the blender into the pot in which the food has been cooked, and easily puree it with a switch of a button. If you don’t have an immersion blender you can use a blender or food processor.)

Crumble the remaining chestnuts into the pureed soup.

Taste and correct seasoning by adding ground cinnamon, more salt or some more freshly ground pepper.

To serve:

Garnish with freshly toasted pumpkin seeds (an excellent source of omega 3), and/or a cinnamon stick.

Serves 8-10.

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Roasted red and golden beets, with reduced balsamic vinegar

 

Beets are easy to find, especially between spring and fall. They make for a very simple, delicious, healthy dish that epitomizes fall color to me.
If you can find golden beets, they make for a delightful color contrast with the red beets. They also taste really great.

Ingredients:

• 3 medium red beets, rinsed, not peeled
• 3 medium golden beets, rinsed, not peeled
• 1/2 cup balsamic vinegar for reduced balsamic glaze
• Fresh herbs to garnish (chives, parsley or tarragon)
• Salt and freshly ground pepper to taste
• Optional - fresh goat cheese (chèvre)

Preparation:

Preheat the oven to 400 degrees F.

Wrap each beet in aluminum foil and place in pan in the oven.

Roast until tender and easily pierced with a fork, about 45 minutes to 1 hour.

Remove from the oven and let cool.

When beets are cool enough to handle, peel and slice them. (Red beets can be peeled and sliced in advance. Golden beets change color when exposed to air, so slice just before serving.)

To make reduced balsamic glaze: In a small pan over high heat, bring vinegar to a boil, then reduce heat to medium, and evaporate balsamic until quantity halves and turns to a light syrup.

Drizzle reduced balsamic over the beets.

Season with salt and freshly ground black pepper.

Garnish with fresh herbs, and add goat cheese if desired.

Serves 8-10 as a side dish.
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Herbed brown rice  

Ingredients:

• 2 cups vegetable stock
• 1 cup parsley
• 1 cup cilantro
• ¼ cup mint leaves
• 1 ½ cup brown rice
• 2 tablespoons olive or canola oil
• 2 large onions, diced
• 1 teaspoon paprika
• 1 teaspoon salt
• Black pepper to taste

Preparation: 

Bring the vegetable stock to a boil

Wash the herbs, remove the large stems leaving mostly leaves (you can cheat a little, since it’s all going into the food processor)

Place herbs and ½ a cup of the warm vegetable stock in a blender or food processor and process until you have a smooth chunk-less puree.  Add the puree to the rest of the stock

Wash the rice in a sieve under cold water

In a medium pot heat the oil on medium high, and sauté the onions and the paprika and salt for a few minutes until translucent

Add the rice, and toss around until the rice is aromatic and coated with oil

Add the herbed broth, bring to a boil, and then reduce to a low simmer

Cook rice according to directions – mine cooks for about 1½ hours

Fluff the rice, check seasoning, and serve with a few leftover sprigs of herbs for garnish.

Serves 8-10 as a side dish.

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Wheat berry salad

 

The trick with hard wheat berries is to plan ahead and soak them overnight. These grains are very hard indeed, and will require a very long cooking time if they’re not pre-soaked.

Ingredients:

• 1/2 cup wheat berries, soaked overnight
• 1 large ripe mango (can be replaced with oranges or persimmon), cut into cubes
• 3-4 celery stalks, (fibery outer parts peeled) diced
• 10 dates, pitted and finely chopped (can be replaced by another dried fruit) 
• A handful of dry cranberries
• A handful of nuts, such as roasted almonds, candied pecans or walnuts 

Dressing: 

• 1 tablespoon of a fine sweet and interesting marmalade. I use organic Adriatic fig spread (sold at Whole Foods) 
• 2 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 sprig of thyme, finely chopped

Preparation:

Cook the wheat berries by covering them with two inches of water, then bring them to a boil, lower the temperature to simmer, and cook until chewy—about 20-30 minutes. Drain and let cool.

Add all other salad ingredients besides the nuts.

Combine dressing ingredients.

Add the nuts and dressing right before serving.

Serves 6-8 as a side dish.

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Black rice with roasted butternut squash

Black rice

Ingredients:

• 2 cups black rice (I use “Forbidden Rice” from Lotus Foods, sold at Whole Foods in small packages) 
• 2 and 1/4 cups water (this does not conform to the package instructions.  I find that using less water results in better flavor and texture)
• 1-2  tablespoons canola oil
• 1 large onion, diced
• 1 teaspoon salt or to taste
• Optional: chopped fresh parsley or cilantro.

Preparation:

Rinse rice in a strainer under cold running water for 30 seconds

Heat the oil in a medium pot, over medium-high heat 

Stir in the onion and sauté until golden 

Stir in rice and toss around until coated with oil and fragrant

Add salt and water and bring to a boil

Reduce heat to low, cover, and simmer for 30 minutes. By the time the water is absorbed the rice should be done

Garnish with freshly chopped parsley or cilantro and serve hot.

Roasted butternut squash

Ingredients:

• 1 medium butternut squash, seeded and diced to 1/2’’ cubes
• 1 tablespoon maple syrup 
• 1 tablespoon olive oil
• Salt and pepper 
• Optional: chopped sage.

Preparation:

Preheat oven to 400 degrees F

Toss butternut squash cubes with the rest of the ingredients

Spread the cubes out on a baking sheet and roast in the oven until they are tender and slightly caramelized. This will take 25-35 minutes.

Finishing touches:

You can combine the rice and butternut squash, or (my preference) serve them in a large platter where the rice creates the outer circle, and the squash is placed in the center. I like this presentation visually, and it also allows each diner to choose how much of each of the platter components he wants to eat.

Serves 8-10 as a side dish.

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Roasted French string beans with toasted sesame

 

Ingredients: 

• 1 pound French string beans, both ends removed
• 2 tablespoons olive oil or toasted sesame oil
• 2 tablespoons sesame seeds
• Freshly ground black pepper and salt to taste
• A pinch or two of red pepper flakes (optional)

Preparation:

Preheat the oven to 400 degrees F with the oven pan in the oven.

Toss the string beans with the oil and spices.

Spread the beans in one layer on the pre-warmed oven pan.

Bake for 3-5 minutes, until beans become slightly brown and are sizzling, but are still very crunchy and vibrant.

Correct the seasoning by adding salt or pepper.

Serve hot, or at room temperature.

Serves 8-10 as a side dish.
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Roasted root vegetables and pearled barley soup recipe

After Superstorm Sandy (I hope you all have power, and are safe and warm!) and a stormy election season, I thought it would be nice to share a comforting, earthy soup.

Root vegetables become magical when they meet the high heat of the oven. They develop caramelized and mellow flavors, and are so much richer. This soup is the perfect little meal on a cold day.

Ingredients:

• 2 sweet potatoes, diced
• 4 potatoes, diced
• 5 carrots, diced
• 2 parsnips, diced
• 3 tablespoons olive oil, divided
• 1 tablespoon honey (optional)
• 1 large yellow onion, diced
• 8 cups vegetable stock
• 1 teaspoon paprika
• 1 teaspoon dried dill
• 2 tablespoons tomato paste
• 1 cup pearled barley
• Salt and pepper to taste
• 1 cup parsley, finely chopped

Preparation:

• Preheat oven to 400°F (200°C)
• In a large baking sheet, toss sweet potatoes, potatoes, carrots and parsnips with 2 tablespoons olive oil, honey, and some salt and pepper
• Bake for 30-40 minutes, stirring the veggies occasionally, until the vegetables are soft but still chewy and slightly caramelized
• In a large pot, over high heat sauté the onion and the 1 tablespoon of olive oil until golden
• Add the roasted vegetables, vegetable stock, paprika, dill, tomato paste, pearled barley and some salt and pepper, cover the pot, and bring to a boil
• Reduce heat to a simmer and continue cooking until the barley is soft (about 20-30 minutes)
• Add the parsley and correct seasoning

This soup is now ready to serve, but will taste even better the day after, and will keep in the fridge for 5 days.

Yield: serves many (10-12 easy).

Enjoy,

Dr. Ayala

Flat Belly Tip: Eat More Fiber

Not all body fat is created equal.  Some people accumulate fat predominantly in the belly, while in others fat deposits are spread all around, and it does matter, because belly fat presents a higher risk for chronic diseases.  Think of belly fat as a big, active endocrine gland secreting risky substances — abdominal or visceral fat is especially active metabolically and plays a part in insulin resistance and diabetes, lipid abnormalities, hypertension and cardiovascular disease. 

And here’s another piece of worrying news: The majority of Americans are now overweight or obese, and the extra padding we’ve added as a population has accumulated preferentially in the worst location for our health — our belly — and even people with normal weight seem to be getting wider waistlines.

Why are bellies getting disproportionately bigger? Some ethnic groups — such as Asians, Indians and Hispanics — have a higher tendency to accumulate abdominal fat. Other factors suggested to affect belly fat buildup include lack of exercise.

But does our diet affect where we deposit our fat stores?  Does the kind of food we eat determine body shape?

Lifestyle and belly fat

Several studies suggest that sugary drinks and fructose increase fat accumulation in the worst possible locations of our anatomy.

A new study in the journal Obesity followed 1,114 people over 5 years, looking to see if lifestyle factors directed fat preferentially to the belly.

The study population included 339 African Americans (African Americans tend to have lower belly fat than whites or Hispanics) and 775 Hispanic Americans, aged 18-81 years.   Participants were asked about their dietary and exercise habits, weight and height were measured at baseline and follow-up visits, and belly fat was measured with an abdominal CT scan.  A CT scan is a rather invasive way to measure belly fat, but a very accurate one.

Of all the foods and nutrients considered in the study one single nutrient was most significantly associated with belly fat: Fiber.  For every 10 grams of soluble fiber eaten per day, belly fat was reduced by about 4 percent after 5 years -- irrespective of total weight or BMI. 

Other studies have shown that reduced fiber diets are associated with weight gain, but this study actually showed that soluble fiber makes fat “choose” a depot that’s healthier for us — if you overeat, but eat more soluble fiber, the fat will go under the skin, rather than into the belly.

Oh, and here’s one more important finding: Vigorous exercise was also associated with less belly fat. 

Fiber: soluble, insoluble, and where to find it

Dietary fiber is a part of plant food that we humans cannot digest, but it nevertheless has many health benefits.

Soluble fiber is fermented by bacteria in the gut and has physiologically active byproducts; insoluble fiber is metabolically inactive, and just absorbs water and creates bulk as it moves through the gut, thus speeding food’s passage in the gut and preventing constipation.

Both soluble and insoluble fiber may help in making us feel full on less food, because they add to food bulk while adding no calories.  Soluble fiber has shown promise in lowering LDL (bad) cholesterol, regulating blood sugar and prevention of heart disease.  Insoluble fiber aids regular bowel movement.

Good sources for soluble fiber include fruits such as apples, bananas, plums, and berries, vegetables such as broccoli and carrots, sweet potatoes and onions, legumes such as soy, peas and other beans, and grains such as oats and barley.

Good sources of insoluble fiber include whole grain foods, bran, nuts and seeds, vegetables such as celery and zucchini, and the skins of many fruits and veggies.

Most Americans get only about 15 grams of fiber per day in their diet, which is half the minimum 25-30 grams recommended.

What about fiber supplements and foods with fiber added to them? It’s unclear if added fiber provides the benefits of naturally occurring fiber and the benefits of supplements have not been studied as extensively as those of dietary fibers – the food plant as a whole is usually more than the sum of its known parts.

Fiber for a flat belly

All fruits, veggies whole grains and nuts contribute fiber to our diet.  I don’t participate in the fiber wars, and wouldn’t favor one fruit over another for its fiber quantity or quality.  If you eat your fruits and veggies you’ll get plenty of fiber – but do try to leave the peel on where appropriate.

Eating fruits and veggies reduces the risk of obesity, but this new study suggests that eating them also enables us to direct where were we deposit our fat even if we do gain weight — dietary fiber may funnel that fat to a more favorable storage area.

Dr. Ayala 

 

My Mom’s Super Comforting Vegetable Soup

This is the vegetarian version of the all-healing chicken soup.  Works just as well, I think, if not better.

Made of simple, inexpensive ingredients, and requiring very little chopping (thanks to my loyal helper, the food processor) this vegetable soup is one of the best ways to get a lot of the veggies you need all in one dish, and the whole grains in the soup add substance, richness and protein to the mix.  Nothing like a big pot of soup for the cold days ahead!

Ingredients:

• 2 tablespoons canola oil
• 2 large onions, chopped
• 1 leek, white and light green parts only, thinly sliced
• 1 teaspoon paprika
• 1 teaspoon salt
• Freshly ground pepper to taste
• 2-3 celery stalks, stringy tough outer parts peeled, diced
• 2-3 zucchini, peeled
• 4 potatoes, peeled
• 3 carrots, peeled
• 1 large sweet potato, peeled
• 1 parsnip, peeled (optional)
• 1/3 cup pearled barley, rinsed
• 1/3 cup old-fashioned rolled oats
• 8 cups good-tasting vegetable broth
• Finely chopped parsley or chives, to serve

Preparation:

In a large soup pot heat the canola oil over medium-high heat, add the onions and leeks and the seasoning: paprika, salt and pepper. Cook, stirring frequently, until onions are translucent, 5 to 8 minutes.

While the onions and leeks are sweating in the pot, using a food processor, grate all the other vegetables -- zucchini, potatoes, sweet potato, carrots and parsnip – using the course grating plate.

Add the diced celery and the all the grated vegetables. Sauté for about 5 minutes until the vegetables are a bit tender and start to brown.  You may need to add a touch of water if your pot looks too dry.

Add the pearled barley and the oatmeal and stir.

Add the broth and bring the pot to a simmer.

Cook until the barley is soft, about 20 minutes.

Taste, and add more salt and pepper if needed. Finish with chopped herbs and serve

Serves many, and is even better the next day.  Keeps well for 5 days in the fridge.

 

Enjoy in good health,

Dr. Ayala

Reposted in Fight Back Friday