EATING TO YOUR HEART'S CONTENT

Article Tools

Image Gallery

Print

E-mail

Comments

RSS

When it takes on color, add tomatoes. Cover, and cook over moderate heat for 5 minutes. Add parsley, drained raisins, pine nuts, salt, pepper, and optional hot pepper flakes. Cover, and simmer over low to moderate heat for 10 minutes. In the meantime, blanch cauliflower in boiling water for 1 minute. Drain, then cut the florets into bite-sized pieces, and add to the sauce. Cover, and continue cooking 5-8 minutes. Cook pasta in rapidly boiling water until done al dente, then drain well.

Toss pasta with sauce, and serve hot, garnished with chopped parsley.

Here you have another reasonably simple, delicious recipe. With a green salad, it could serve as a light, meat-free dinner. What about protein? you might ask. Sure, it's not packed with protein, like a burger or even a vegetarian chili loaded with beans. But we've been tremendously oversold on protein. In this recipe, the spaghetti and even the cauliflower contribute a little protein. (You might also notice that the oil used is olive oil. It's a good oil to get acquainted with-it's low in saturated fat, high in monounsaturated fats. Research studies indicate that monounsaturated oils tend to lower blood cholesterol in humans. Canola oil is another good, mostly monounsaturated cooking oil.)

The Heart of the Matter

The three main principles in nutrition are moderation, balance, and variety. Over the last few years, scientists have discovered much about the healing power of certain substances in specific foods. Garlic is a potent antibiotic; it may also help prevent stomach cancer and protect the blood against a tendency to form clots. (Editor's note: See "About Garlic, "page34.] Cabbagefamily (cruciferous) vegetables such as broccoli, cauliflower, and radishes may contain chemicals called indoles that could help prevent certain cancers.

The list goes on and on, but the basics don't change: moderation, balance, and variety. Base your diet on whole grains, fruits, and vegetables, with essential supporting parts played by animal foods such as beef, chicken, fish, milk, yogurt, and cheese. Cut back on fat, and boost carbohydrates whenever you can. Eat green stuff: Don't pig out. Exercise enough so you can eat enough so you can be nourished without getting fat.

Learn to make some fairly minor adjustments in your eating and cooking habits, and the rest will fall into place.

Robert Barnet, is nutrition editor for American Health magazine.

RSS | Comments | E-mail | Print