Charles Platkin, PhD
BulgurWhat It Is: Bulgur is not actually a plant: You won’t ever see bulgur growing in the fields. It’s actually a Middle Eastern way of preparing wheat that maintains almost all the bran and germ of the wheat kernel, which is why it’s considered a whole grain. “To make bulgur, whole-wheat kernels are steamed, then dried and cracked, and the resulting pieces sorted by size from coarse to fine. Because it’s largely pre-cooked, bulgur can be on the table in as little as 10 minutes,” say Cynthia Harriman, director of Food and Nutrition Strategies for The Whole Grains Council.Texture: Pleasant. Soft without being at all mushy.
FeaturedFood as TreatmentHealthy Recipes & Cooking
Nutrition Information (1 cup mashed pumpkin): 49 calories; 0 g fat; 12 g carbs; 3g fiber; 2 g protein
Pumpkin au Gratin
Healthy Recipe by foodmedcenter.org Staff
6 cups peeled and cubed pumpkin
1 1/2 cups chopped onion
10 ounces frozen chopped spinach, thawed
3/4 cup shredded low-fat Swiss cheese
1/4 cup whole-grain flour
2 cups fat-free chicken broth
1/4 teaspoon ground nutmeg
1/4 teaspoon black pepper
Fill large saucepot with water and bring to a boil. Add the pumpkin cubes and boil until soft, about 8 minutes. Drain, transfer to a large bowl and set aside.
The Omnivore’s Dilemma was named one of the 10 best books of 2006 by The New York Times and The Washington Post. After reading his books, I realized that his take on food was not that of a food zealot or fanatic, but the informed and passionate view of someone who cares about the foods we eat. And his thirst for knowledge about how and what we eat will change the way you look at food forever — so put down that fork (for a minute) and read on for some spectacular insights from best-selling author and quintessential foodie Michael Pollan.
FeaturedFood as Medicine SpotlightsFoods and IngredientsNutrition Stats: (per 1-cup serving) 27 calories; 0.3 g fat; 5.3g carbs; 2.05 g protein; 2.1 g dietary fiber; 32 mg sodium; 51.6 mg vitamin C; 61 mcg folate; 0.197 mg vitamin B6; and, notably, 320 mg potassium.Health Perks: Cauliflower (as well as broccoli, cabbage, Brussels sprouts, watercress and turnips) are not only loaded with vitamins and minerals but also contain phytochemicals called indoles and isothiocyanates that are collectively known as glucosinolates. These compounds have been shown to trigger enzyme systems that eliminate carcinogens from the body and to increase the expression of genes that suppress tumor development.
Diet Detective: How did you learn to cook?
Michel: My mother, who was a farmer, taught me how to cook, can, pickle and butcher. She was quite the farm girl, capable of dispatching, plucking and butchering birds and other animals necessary to put protein on the farm table.
Diet Detective: Tell us about your overall food philosophy. What have you learned in the last 20 years that you would like to impart to us?
Culinary Medicine and Culinary NutritionFeatured
PREPARE IN ADVANCE
If you think you’re going to be able to wing it and prepare quality foods quickly at home, you’re mistaken. Planning meals and shopping in advance ensure that you don’t wind up walking into your kitchen, opening the fridge, closing it in frustration and gathering the kids to go to McDonald’s.
T. Colin Campbell is a retired professor of nutritional biochemistry at Cornell University who started his career doing research on how to make animals grow faster. His goal was to promote better health by advocating the consumption of more meat, milk and eggs. Then, more than 40 years ago, while he was a young researcher working on a project to help stamp out malnutrition in the Philippines, he came to a turning point that shifted the direction of his life’s work. Now he’s on a mission to share his compelling research on nutrition and diet with the world. He wrote a book called The China Study, (BenBella Books, 2005), based on his years of research showing the connection between nutrition and heart disease, diabetes and cancer.