It seems the less people cook, the more cookbooks are written. In 1996 more than half of those books probably had some kind of health angle.
Either they were low-fat or low-calorie or were geared to people with diabetes or those looking for a particular kind of diet.
Vegetarian books were popular in 1996 because although people want to eat more vegetables, they have few ideas on how to prepare them. Sort of like fish.
Cookbooks can be handy tools. Most provide at least a few innovative recipes and cooking methods, especially for those whose kitchen experience may be limited to making toast and heating up cans of soup. But when it comes to following a healthful lifestyle, it’s probably better to adopt a few everyday habits rather than depend on recipes from a book.
For instance: Get more exercise, eat fewer fried foods, switch from whole milk to skim and eat more fresh fruits and vegetables.
Books work best as guides and problem solvers: “What can I cook from a few squash and onions?” “How can I use this eggplant?”
If you’re looking for a cookbook, look for one with recipes that appeal to you. Take the time to read the introduction and study a few of the dishes. Are they what you want to eat? Are they your style? If a book shouts to you, buy it. But learn from it.
Here are three sample recipes from the dozens of books that landed on this desk during the year. They were selected based on the appeal of their recipes, but they do represent a cross-section of the health-oriented food books published during the year. No doubt there are some better: Many are worse.
This is the last Health watch column by Steven Pratt. After 29 years in the newspaper business, he’s taking the next 29 off. You still can reach him at his e-mail address: SMPratt@aol.com
BARLEY-PINE NUT CASSEROLE
Preparation time: 20 minutes
Cooking time: 45-50 minutes
Yield: 6 servings
Martin Katahn’s “The Tri-Color Diet” (Norton, $23) is based on the contemporary theory that plant compounds called phytochemicals can help prevent and control cancer, heart disease and other ailments. Katahn recommends this recipe as an alternative to rice.
1 cup pearl barley
2 tablespoons pine nuts
1 tablespoon olive oil
1 medium onion, chopped
3 cups hot chicken broth
1/4 cup finely chopped green onions
1/3 cup finely chopped fresh parsley or cilantro
Salt, ground pepper to taste
1. Heat oven to 350 degrees. Rinse barley in colander, drain and set aside. Toast pine nuts in small dry skillet, stirring, over medium heat until lightly browned, 3 to 5 minutes. Set aside.
2. Heat oil in 1 1/2-quart saucepan. Add onion; cook until softened, 3 to 5 minutes. Add barley and cook, stirring constantly, about 1 minute more, until barley is coated with oil. Stir in broth and green onions; heat to a boil.
3. Transfer mixture to a 1 1/2-quart casserole; cover and bake 45 to 50 minutes. Remove from oven, mix in parsley and pine nuts; adjust seasonings. Fluff with two forks and turn into warm serving dish.
Nutrition information per serving:
Calories … 180 Fat …………. 5 g Cholesterol .. 0 mg
Sodium .. 395 mg Carbohydrates .. 29 g Protein ……. 7 g
STEAMED MUSSELS WITH FENNELIN AN ORANGE BROTH
Preparation time: 25 minutes
Cooking time: 15 to 20 minutes
Yield: 4 servings
This recipe is adapted from “Heart Healthy Cooking for All Seasons” (Pocket Books, $25), by Dr. Marvin Moser with chefs Larry Forgione, Jimmy Schmidt and Alice Waters. In this recipe Forgione uses two distinct flavors–fennel and orange–to complement the mildness of mussels, which are a good source of protein and are low in fat. Pick through the mussels and discard any that are loaded with mud.
1 small fennel bulb
4 dozen unshucked mussels
1 cup each: dry white wine, dry vermouth, homemade chicken broth or low-sodium canned broth
2 cloves garlic, minced
1 bay leaf
1/4 cup whipping cream
Zest of one orange, blanched in boiling water for 1 minute, finely chopped
2 tablespoons finely chopped fresh basil
1 tablespoon finely chopped parsley
1. Trim fennel bulb and separate outer branches from center (or heart). Roughly chop outer branches. Cut center in half, remove core and slice bulb very thin.
2. Wash mussels under cold running water and scrub with coarse brush to remove any dirt. Do not submerge mussels in fresh water. Press lightly on any open mussels and discard any that do not close up. Remove beards by scrubbing or pulling gently with fingers or clean with needle-nose pliers.
3. Put mussels, fennel, white wine, vermouth, chicken broth, garlic and bay leaf in large saucepan. Cover; heat to a boil over high heat. Lower to simmer; cook until mussels open, 4 to 5 minutes. Remove mussels with slotted spoon, discarding any that have not opened. Put mussels in deep bowl; cover with damp cloth to keep warm.
4. Increase heat to high and boil until liquid is reduced to half, 6 to 8 minutes. Add cream, return to a boil and simmer 3 to 4 minutes. Strain into a second saucepan through fine sieve or cheesecloth.
5. Add blanched orange zest, basil and parsley to second pan; simmer 1 to 2 minutes more. Remove top shells of mussels and discard. Divide mussels on half shells between four bowls. Spoon hot broth over mussels and serve immediately.
Nutrition information per serving:
Calories … 225 Fat …………. 9 g Cholesterol .. 65 mg
Sodium .. 475 mg Carbohydrates .. 12 g Protein ……. 21 g
CHICKEN BREASTS WITH BASIL-CHIPOTLE SAUCE
Preparation time: 15 minutes
Cooking time: 20 minutes
Yield: 4 servings
In their book “Diet Workshop’s Recipes for Healthy Living” (Main Street, $15.95), Lois L. Lindauer and Sally Sampson show how a few simple ingredients can deliver a wealth of flavor. “Spicy and just a tad sweet, this dish is perfect served with steamed white rice and a big green salad,” they write.
1 canned chipotle chili in adobo sauce, unrinsed
1/4 cup chopped fresh basil leaves
2 cloves garlic, peeled
1/4 cup chicken broth or low-sodium canned broth
1 small fresh tomato, diced
4 boneless, skinless chicken breasts (6 ounces each)
1. Place chipotle, basil and garlic cloves in food processor fitted with metal blade; process until smooth. Add chicken stock and tomato; pulse, letting some texture remain. Set aside.
2. Heat large non-stick or cast-iron skillet over high heat. When hot, add chicken; reduce heat to medium and cook until juices run clear, 5 to 10 minutes per side, depending on thickness of chicken. (You may need to cook it in two batches). Pour sauce over chicken and serve.
Test kitchen note: Remaining chilies can be stored in an airtight container in the refrigerator about 2 weeks, or you can freeze them individually about 3 months. Don’t store in the opened can.
Nutrition information per serving:
Calories … 195 Fat ………… 3 g Cholesterol .. 100 mg
Sodium .. 165 mg Carbohydrates .. 2 g Protein …….. 40 g
