{"id":10349,"date":"2020-09-29T16:19:44","date_gmt":"2020-09-29T16:19:44","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=10349"},"modified":"2020-10-15T10:35:30","modified_gmt":"2020-10-15T10:35:30","slug":"fall-fare-hearty-and-healthy","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/fall-2020\/fall-fare-hearty-and-healthy\/","title":{"rendered":"Fall Fare … Hearty and Healthy"},"content":{"rendered":"

E<\/span>ven though our heads are swimming with ever-changing rules about where to go, how to socialize, where and how to dine, what is not changing, in many parts of the country, is the incoming crisp fall weather and more time in the kitchen.<\/p>\n

In spite of external forces, with the cooler weather, our thoughts naturally turn to making heartier fare: soups, stews, eggs for breakfast! Luckily, especially for those of us worrying about not having yet shed some of the quarantine weight, there are plenty of delicious recipes to try that will satisfy your fall food cravings without letting out another belt notch.<\/p>\n

Here are some of the latest cookbooks to explore this fall.<\/p>\n

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(Clockwise from top left) The 5-ingredient KETO Cookbook jacket; Shrimp Avocado Salad, Smoked Trout Hoagie, and Sunny Side up Sheet Pan Eggs. PHOTOGRAPHY BY BILL MILNE; COPYRIGHT OWNED BY STERLING PUBLISHING<\/p><\/div>\n

Keto Diet Explored<\/h3>\n

By now, you may have heard of the ketogenic (keto) diet. Keto is a high-fat, moderate protein, low-carb diet that was originally created in 1921 in medicine to treat epilepsy, especially in children. The diet\u2019s resurgence is due to the weight-loss effects, at least in the short term.<\/p>\n

Keto eating is said to lessen bloat, boost energy and mental acuity, and improve sleep and mood. However, the diet can be complicated, with many details to keep track of and foods that must have just the right combinations of fat, protein, and carbs.<\/p>\n

To simplify the process for newcomers, author and nutrition consultant Stephanie Pedersen has compiled The 5-Ingredient Keto Cookbook<\/em> <\/a>with 100 high-fat, low-carb recipes anyone can make.<\/p>\n

These gourmet dishes\u2014including breakfasts, lunches, dinners, snacks, fat bombs, and drinks, as well as plenty of big-batch and slow-cooker options\u2014are designed with the macros you need to stay true to your plan. Plus, Pedersen gives you smart how-tos, sneaky keto tricks, and more! Nutritional counts are included with each recipe.<\/p>\n

Three creative and delicious recipes we like are Shrimp Avocado Salad, Smoked Trout Hoagie, and Sunny Side up Sheet Pan Eggs. \u201cShrimp and avocado beautifully pair protein and fat, making them a great combo for keto eaters,\u201d Pedersen said.<\/p>\n

The hoagie starts with a hollowed-out cucumber and is filled with smoked trout and some of the cucumber tossed with mayonnaise flavored with Dijon mustard and dill. You can substitute smoked whitefish or salmon for the trout if you want.<\/p>\n

Sunny-Side-Up Sheet Eggs fall into the category of \u201cwhy didn\u2019t I think of that before?\u201d aptly put by Pedersen. This is a great solution to getting all of the eggs on the table for a group.<\/p>\n

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(Left to right) Spanish-Style Chickpea Stew, \u00a9BigStock; Vegan on a Budget book jacket; White Bean Chili with Sweet Potatoes & Squash \u00a9Nava Atlas.<\/p><\/div>\n

Vegan on a Budget<\/h3>\n

If you follow a vegan diet or just want to have a meatless night, there are numerous vegan recipes to try. Vegan on a Budget: 125 Healthy, Wallet-Friendly, Plant-Based Recipes<\/em><\/a> by Nava Atlas is one such new cookbook resource.<\/p>\n

Plant-based doesn\u2019t have to break the bank, thanks to Atlas\u2019 pennywise but irresistible recipes. Atlas supplies an arsenal of tips on the best plant-based protein bargains for the buck; buying in bulk; safe and inexpensive nonorganic fruits and vegetables; coupons for natural foods; saving with apps such as Ibotta<\/a> and Drop<\/a>; cheaper ready-made vegan sauces and condiments as good as made from scratch; and much more.<\/p>\n

Here are two recipes we like: Spanish-Style Chickpea Stew and White Bean Chili with Sweet Potatoes & Squash.<\/p>\n

Spanish-Style Chickpea Stew<\/h4>\n

As Atlas described the stew, \u201cA chickpea stew in a thick, tomatoey, paprika-scented base is my take on a classic Spanish recipe. Sometimes spinach is added, sometimes not; sometimes it\u2019s an already vegan dish, while other times some chorizo is added. Feel free to use vegan sausage or vegan chorizo, as suggested in the variation. Although I find it hearty enough in its simple form. This makes a nice meal served over rice or quinoa (or, as shown in the photo, a combination of white rice and red quinoa\u2014the two grains can be cooked together) or on its own. Complete the meal with a simple green salad or slaw, and, if you\u2019re serving it without a grain, you can add fresh bread as well.\u201d<\/p>\n

White Bean Chili with Sweet Potatoes & Squash<\/h4>\n

The combination of white beans, sweet potatoes, and squash form the base of this stew, which is perfect for cool weather suppers. On the spicy side, salsa and a barbecue seasoning blend add depth. Atlas recommends pairing the stew with fresh bread and a simple green salad.<\/p>\n

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(Clockwise from top left) Primal Gourmet book jacket; Sabich Platter; Chicken with Spinach and Artichoke Cream Sauce; Chicken with Spinach and Artichoke Cream Sauce. Photos: Donna Griffith<\/p><\/div>\n

Primal Gourmet<\/h3>\n

Maybe you\u2019ve heard of Ronny Joseph Lvovski who became an overnight success initially from his Instagram account (@primal_gourmet<\/a>) on which he outlined his diet journey.<\/p>\n

After a lifetime of struggling with obesity, failed diets, and low self-esteem, Lvovski wanted a change. On the night of his 27th birthday, he decided to approach health from a more holistic angle, rather than through the numbers on a scale or a date on the calendar. He wrote down a list of qualitative resolutions to work toward, including, \u201cTalk less, listen more, don\u2019t wait until the New Year to make more resolutions, and just breathe.\u201d<\/p>\n

This health journey led him to the paleolithic (paleo) diet, which meshed perfectly with his new resolutions. Within a few months of embracing the paleo lifestyle, the pounds melted away. As he eliminated grains and dairy from his diet, his years of debilitating allergies, asthma, upset stomachs, headaches, back pain, lethargy, and cravings also disappeared. Ronny lost more than 40 pounds and finally felt comfortable in his skin.<\/p>\n

With his Cook Primal Gourmet blog<\/a>, Lvovski set out to create gourmet-quality meals that followed paleo guidelines and left him, and readers, feeling satisfied.<\/p>\n

The Primal Gourmet Cookbook<\/em><\/a>, Lvovski\u2019s new cookbook, includes more than 120 gluten-free, grain-free, and dairy-free recipes, with flavorful fan favorites and all-new dishes, proving that eating healthy really can be delicious.<\/p>\n

Two that we tested and find delicious are Chicken with Spinach and Artichoke Cream Sauce and Pan-Roasted Broccoli \u201cSteaks\u201d with Garlic Sesame Vinaigrette and Sabich Platter.<\/p>\n

Chicken with Spinach and Artichoke Cream Sauce<\/h4>\n

According to Lvovski, \u201cIf I\u2019m at a restaurant and there\u2019s a spinach and artichoke dip on a menu, I\u2019m ordering it. I just can\u2019t resist. This is a lighter and healthier riff on the classic appetizer, one of my favorites. Rather than enjoy it as a dip, I make it into a meal by pairing it with some pan-seared chicken breasts and serving it over mashed potatoes or cauliflower grits to soak up all the sauce. It takes under 20 minutes from start to finish and is every bit as rich, creamy, and delicious as the original, minus all the dairy!\u201d<\/p>\n

Pan-Roasted Broccoli \u201cSteaks\u201d with Garlic<\/h4>\n

Can you imagine broccoli as a steak? Lvovski did and shared his concept this way: \u201cThis technique for pan-roasting broccoli \u201csteaks\u201d is adapted from an America\u2019s Test Kitchen recipe for Brussels sprouts. Here, I substitute broccoli crowns, which develop a beautifully caramelized crust as they simultaneously steam and tenderize. The Asian-inspired vinaigrette has a touch of honey in it \u2026 I promise that the charred vegetable is delicious even on its own.\u201d<\/p>\n

Sabich Platter<\/h4>\n

Sabich is an Israeli sandwich with its roots in Iraqi Jewish cuisine. As Lvovski described it: \u201cIt usually consists of a warm pita stuffed with slices of perfectly fried eggplant, sliced hard-boiled egg, chopped salad, tahini, sometimes hummus, usually Zhug (a Yemini hot sauce) and almost always amba (pureed, quick-pickled mango). Amba can be purchased at most Middle Eastern grocers and even at Trader Joe\u2019s.<\/p>\n

Though sabich refers to the combination of these ingredients, in my mind, the eggplant is the star of the show. It makes or breaks the dish, which is why I spent the better part of a week slicing, frying, and eating my weight in eggplant while testing this recipe.\u201d<\/p>\n

Photograhy: \u00a9 2020 by Donna Griffith. Excerpted from THE PRIMAL GOURMET COOKBOOK: Whole30 Endorsed: It’s Not a Diet If It’s Delicious \u00a9 2020 by Ronny Joseph Lvovski. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.<\/strong><\/h5>\n
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(Left to right) Buddha Bowls with Crispy Chickpeas + Hummus; Build-A-Bowl book jacket; Crunchy Vietnamese-Inspired Chicken & Rice Salad + Spicy Lime Dressing. Photos: Katrin Bjork<\/p><\/div>\n

Build-a-Bowl, Whole Grain + Vegetable + Protein + Sauce = Meal<\/h3>\n

By now, you have seen plenty of bowl offerings on restaurant menus. How can you make one at home? Nicki Sizemore\u2019s new cookbook, Build-A-Bowl, Whole Grain + Vegetable + Protein + Sauce = Meal<\/em><\/a>, is a treasure trove of ideas. There are 77 recipes in the book. These two are standouts: Buddha Bowls with Crispy Chickpeas + Hummus and Crunchy Vietnamese-Inspired Chicken & Rice Salad + Spicy Lime Dressing.<\/p>\n

According to Sizemore, \u201cA Buddha bowl is a hearty bowl of healthy vegetables, grains, and lean protein, packed so full that it resembles the rounded belly of the Buddha. Making and eating these delicious creations will make you feel as balanced as the Buddha himself. Most of the recipes in this book fit the Buddha bowl description, but this is a classic iteration, featuring roasted sweet potatoes and crispy za\u2019atar chickpeas, along with carrots, beets, avocado, and a quick homemade hummus. Feel free to replace the hummus with just about any other sauce.\u201d<\/p>\n

Crunchy Vietnamese-Inspired Chicken & Rice Salad + Spicy Lime Dressing features \u201ca serrano-spiked dressing, cooked shredded chicken (this is a great way to use up leftovers), cabbage, and carrots, along with loads of mint, cilantro, and peanuts,\u201d said Sizemore. \u201cThe bowls are topped with fried shallots, which are nutty, crispy, and totally addicting, although you can omit them if you\u2019re pressed for time. I love this salad with black rice for the contrast in color, but any rice will do.\u201d<\/p>\n

She said this one should really be called \u201cflavor bomb.\u201d<\/p>\n

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Excerpted from Build a Bowl by Nicki Sizemore. Photography by (c) Katrin Bjork. Used with permission from Storey Publishing.<\/h5>\n
Excerpted from Vegan on a Budget: 125 Healthy, Wallet-Friendly, Plant-Based Recipes by Nava Atlas. \u00a9 2020 Sterling Epicure. Photography: Nava Atlas\nWhite Bean Chili (Big Stock)<\/h5>\n
Excerpted from The Primal Gourmet Cookbook. It\u2019s Not a Diet if it\u2019s Delicious Ronny Joseph Lvovski. \u00a9 2020 Houghton Mifflin Harcourt<\/h5>\n
Excerpted from The 5-Ingredient Keto Cookbook by Stephanie Pedersen. \u00a92020 Sterling Epicure. Photography, Bill Milne.<\/h5>\n
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