tricks of the trade Dish
tricks of the trade Dish up health with simple ingredient swaps When I was a little girl, I often stood in awe, amazed at my grandma’s ability to bring the entire family together with her cooking. It was then I first knew that I wanted to learn to cook exactly like her. When I was finally old enough to chop onions and fold meat pies, I became determined to learn all of her recipes. This was harder than I expected. I was hoping to be able to reference recipe cards that had been passed down generation after generation, but instead, I found that all of the recipes called for “two handfuls” of this, some of that, “this much” of those, a few dashes of spices and a lot of butter. Not only was I trying to replicate these recipes by trying to understand how to measure a handful, as I grew older and became more interested in health and wellness, I also became more concerned with the nutrition value of each recipe. I love my grandma’s recipes; however, I needed to add a new mission: figure out how to make them healthier while still tasting just as amazing. Through learning and cooking over the years, I have discovered tons of tricks and tips that make meals Brittany George SPECIAL TO THE CHALDEAN NEWS healthier. Some of the best tricks I’ve come across are secrets for ingredient swapping. By focusing on what ingredients we are putting into our pots and by making a few changes, we can leave the same delicious flavors on our taste buds while being healthier on our hearts. One of my favorite healthy ingredients to use as a substitute is quinoa. Quinoa is an excellent gluten-free grain that is packed with fiber, is a complete protein, and contains Vitamins B6 and E. You can substitute quinoa in for any recipe that calls for bulgur or rice, both of which have less nutritional value than quinoa. For example, by just following the directions on the box, you can use it in dolma (stuffed grape leaves), raw or tomato kibbeh, tabbouleh, or simply eat it as a side dish with some caddy (curry). For some extra flavor, when cooking your quinoa replace the water with a low-sodium vegetable broth. Another nutritionally packed substitute food is tofu, which easily replaces the red meat in moussaka (eggplant casserole). Now I know some of you made a “yuck” face at the word “tofu,” but, I promise, you won’t even be able to tell the difference. What makes tofu such a great ingredient is its ability to take the flavor of anything — it’s all about how you season it. One Christmas, my mom and I made moussaka with crumbled tofu and followed the recipe exactly, seasoning the tofu the same as we would the red meat. After dinner, the plates were licked clean and everyone raved. It was not until the entire dish was gone that we revealed our secret. Shocking? Yes, but it has become a dish we make regularly. (Quick tip: When buying tofu, make sure it is made from fermented, non-GMO soybeans to ensure quality.) Are you addicted to salt like so many of us are? Salt and I have a love-hate relationship, and one way I have reduced my salt intake is through the use of other spices. Mediterranean diets are primarily known to be generally healthier for many reasons, such as is the predominant use of Middle Eastern spices, which have medicinal properties. So, add some cardamom to your chicken and find different ways to cook with curry, turmeric, cayenne, cumin, garlic, ginger, cinnamon and allspice. By adding these other flavors from herbs and spices into your diet, instead of just another dash of salt, you will benefit from the added nutrients that act as healers to your body and mind. For example, add a little heat with some cayenne, which is known to help protect against cancer and reduce inflammation. Try cinnamon to help reduce blood sugar and lower cholesterol (great for people with diabetes). Garlic can be added to almost any recipe and has antibacterial, antiviral and anticancer properties. Add turmeric, an anti-inflammatory, to curry or other recipes. It’s important to remember that sodium is an essential mineral, so it’s okay to add a little bit of salt to your recipes; however, overconsumption can cause bloating and other ailments. Drink plenty of water to flush your system, and have fun experimenting with these spices in other recipes. Last, but certainly not least: butter, butter, butter. What can we do to add flavor to our foods without all the butter, which is loaded with bad fats? Traditionally, olive oil is used in Middle Eastern cooking. Olive oil is a great source of antioxidants, which protect your body from free radicals. Also try grape seed oil, which is nutritionally similar to olive oil and can be used in the same way. Coconut oil (also called coconut butter) has antiageing properties, can help the body resist viruses, aids in digestion and is rich with good fats. Coconut oil has many health benefits, but just like any other food, it needs to be used in moderation. Trying these oils instead of butter in your recipes will bestow great health benefits. There are many ways to live a life where you are filled with energy, are able to reduce cravings and can be the best that you can possibly be. Brittany George is a graduate of the University of Michigan and a Certified Holistic Health Coach with training from the Institute for Integrative Nutrition. Dr. Fatema Omran M.D. P.C. • Board Certified Internal Medicine • Aesthetic Medicine (Botox, Filler & Varicose Veins) • Anti-Aging Medicine • Bi-lingual Staff Schedule your appointment today 248-737-4800 or 248-363-3215 31471 Northwestern Hwy, Suite 3 Farmington Hills, MI 48334 NEW! 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the nutritionist is in Grand Opening of Got Crohn’s? Eating right can help If you don’t have Crohn’s disease, chances are very good you know someone who does. The inflammatory bowel disease, which can involve any portion of the intestinal tract, is a genetic condition that is very common in the Chaldean community. Symptoms include abdominal pain, diarrhea, rectal bleeding and weight loss. There is no cure, and treatment may include dietary changes, medications, stress management and rest. In the most severe cases, surgery is required. Some people with Crohn’s grow fearful of eating, knowing it may make them ill, but it is important to maintain normal eating patterns. There is already a risk of malnutrition since a compromised small intestine has difficulty absorbing nutrients. Eating frequent small meals and snacks, especially those higher in calories, will help ensure you are eating enough. A balanced diet is essential to get enough nutrition. Many people with Crohn’s can ease or prevent their symptoms by following a careful diet. However, what works for one person may not be effective for another. Each person can have a different type of food that triggers a flare-up of symptoms. Lactose (found in dairy products) and spicy foods are the most common triggers. Symptoms are often caused by high-fiber food, raw vegetables, peas and beans, and whole-wheat bread. Some people are affected by fructose (found in fruit juices). Carbonated beverages and anything containing caffeine (such as coffee, tea, colas and chocolate) can be irritating. Gluten, found in wheat, can bother some people, but there are a lot of choices now in gluten-free products. These tips can help make Crohn’s easier to live with: • Keep a food diary to try to discover what causes your symptoms and avoid flare-ups. Write down what you eat and what time you eat it. • If you have food allergies, be aware of what you are eating when you did not prepare it. Speak up and let your server know of your allergy when ordering in a restaurant. • Don’t try to eliminate whole food groups, and try not to remove too many types of food at once from Shawna Broida, R.D. SPECIAL TO THE CHALDEAN NEWS your diet. • A dairy-free nutritional supplement such as Ensure provides calcium and a good source of protein. These products are packed with nutrients, so you don’t have to drink a lot to get the calories your body needs. And they are a great source of fat-soluble vitamins B12, A, D, E and K. • If you are avoiding dairy products, get calcium by eating almonds, tofu or hummus. Some people can tolerate cottage cheese, which has less lactose than other dairy foods. • No matter how careful you are, there will still be times when your disease flares up and you need to eat a temporary diet until your symptoms go away. Foods mild enough to eat during a flare-up include white rice, wellcooked meats and potatoes. Omega 3 fatty acids, such as canola and flax-seed oils, salmon, mackerel, sardines and some eggs, are also good additions to a diet for people with Crohn’s. • Herbal supplements are not recommended unless you are instructed by your doctor to take them; however a simple multivitamin may be beneficial. Probiotics have not yet been proven to help Crohn’s disease patients, but yogurt is a great protein source, low in lactose, and great for gastrointestinal health. What you eat is not the only important thing to remember. How you eat can also affect your health. Stress makes any health condition worse and can cause flare-ups. Make your meals as relaxing as possible. Eat slowly and chew your food well. Dinnertime is not the time to discuss anything that may upset you. Relaxation techniques such as deep breathing and meditation before your meal can be helpful. If you are one of the many Chaldeans who have Crohn’s disease, working with a dietitian (ask your family doctor for a referral), keeping an accurate food diary and knowing what works for you are the best ways to avoid flare-ups. Joining a support group is also important. Find one through the Michigan chapter of the Crohn’s and Colitis Foundation of America at www.ccfa.org. Shawna Broida is a registered dietitian at Henry Ford West Bloomfield Hospital. S U B S C R I B E ! Our kitchen features • Catering • Takeout • Kids’ menu Dietz and Watson Corned beef/Pastrami/Turkey Combo specials such as Zingerman’s croissant sandwich and 12 oz. coffee .75 Family owned and operated... Open for Breakfast, Lunch & Dinner 248 481-6956 2850 Orchard Lake Road Keego Harbor MI 48320 www.boskoscoffeeandkitchen.com Dr. Robert H. 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