Home Cooking for Health Cynthia Lair

Transcription

1 Home Cooking for Health Cynthia Lair Pediatric Metabolic Health and Nutrition Summit Saturday, January 28, :50 a.m. 12:10 p.m. Renaissance Hotel Seattle 515 Madison St., Seattle, WA Cynthia Lair is the author of the popular cookbook Feeding the Whole Family (Sasquatch Books, 2016), which is in its fully-revised fourth edition. She has been on faculty for Bastyr University s Department of Nutrition & Exercise Science since 1994 and is a founder of their B.S. in Nutrition & Culinary Arts program. A second edition of her book, Feeding the Young Athlete: Sports Nutrition Made Easy for Players, Parents and Coaches (Readers to Eaters) was released in Ms. Lair presented at Dr. Andrew Weill s annual Health & Nutrition Conference in Arizona in 2015 and was invited back for 2017.

2 roasted sweet potatoes with braised apples & kale With its vibrant fall colors and natural sweetness, this is a welcome side dish for the holiday season. Also lunchbox worthy! PREPARATION TIME: 1 hour MAKES 4 SERVINGS 2 sweet potatoes, scrubbed and cut into 1-inch chunks 2 tablespoons extra-virgin olive oil 1 teaspoon ground cumin 1 2 teaspoon ground cinnamon 1 2 teaspoon sea salt Pinch of cayenne 2 tablespoons unsalted butter, divided 1 2 apple, cut into thin slices 1 tablespoon unrefined cane sugar or brown sugar 1 3 cup dried cranberries 6 to 8 kale leaves, cut into thin strips 1 4 cup water or apple juice 1 to 2 teaspoons balsamic vinegar 1. Preheat the oven to 375 degrees F. 2. In a 9-by-13-inch baking dish, put the sweet potatoes. In a small bowl, mix together the oil, cumin, cinnamon, salt, and cayenne and drizzle it over the sweet potatoes. Turn the sweet potatoes with a large spoon so they are evenly coated. Cover the pan with aluminum foil and bake until fork-tender, 30 to 35 minutes. 3. While sweet potatoes are roasting, prepare the other vegetables. In a large skillet over medium heat, heat 1 tablespoon of the butter until it begins to sizzle. Add the apples and sauté, stirring frequently, for 1 to 2 minutes. Add the sugar, allowing it to melt on the apples, then add the remaining 1 tablespoon butter. When the second table- spoon of butter has melted, add the cranberries and kale. Allow the kale to be coated by the fat by folding it into the apples and butter with tongs. When the kale is shiny and beginning to get limp, about 3 minutes, add the juice. Cover the skillet and allow fruits and vegetables to braise until the kale is still green but wilted, 3 to 5 minutes.

3 4. In a large serving bowl, place the sweet potatoes, then add the braised apple-cranberry-kale mixture. Toss together gently. Drizzle 1 teaspoon of the vinegar on top and fold it in. Taste the composition. Add more vinegar or salt if desired. Serve warm or at room temperature. Leftovers will keep well in the refrigerator for several days. FOR BABIES 6 MONTHS & OLDER: Mash a few pieces of roasted sweet potato, void of oil and spices, for baby.

4 chicken tikka masala kebobs Chicken Tikka Masala, famous for being the comfort food of the British, is the most commonly requested dish served in Indian restaurants. Before adding the roasted chicken to the masala sauce, reserve a kebob or two for tomorrow s lunch! PREPARATION TIME: 1 to 8 hours (for marinating); 30 minutes (for preparation) MAKES 4 SERVINGS 1 cup plain whole milk yogurt 1 tablespoon freshly squeezed lemon juice 2 teaspoons ground cumin 1 teaspoon ground cinnamon 1 teaspoon sea salt 1 2 teaspoon cayenne pepper 1 2 teaspoon freshly ground black pepper pounds boneless, skin- less chicken breast, cut into 11 2-inch cubes 1. To make the marinade, in a large bowl, combine the yogurt, lemon juice, cumin, cinnamon, salt, cayenne, and black pepper. Stir in the chicken cubes, cover the bowl, and refrigerate it for 1 hour or up to 8 hours. 2. Preheat the oven to broil and place a piece of parchment paper or aluminum foil on a baking sheet. 3. Remove the chicken pieces from the marinade and place them on skewers on the prepared baking sheet. Broil for about 5 minutes, then turn the pieces and broil until the edges begin to turn golden, 2 to 3 more minutes. 4. At this point the chicken is added to the Tikka Masala sauce to serve over rice, but for the purposes of this demonstration, chicken kebobs are stored in the refrigerator to use for lunchbox fare.

5 Cooking is probably the most important thing you can do to improve your diet. What matters most is not any particular nutrient, or even any particular food: it s the act of cooking itself. People who cook eat a healthier diet without giving it a thought. It s the collapse of home cooking that led directly to the obesity epidemic. Michael Pollan, Cooked (Penguin Books, 2013) MINDFUL COOKING Another aspect of health involves mental habits. Besides the obvious benefits of cooking your own food such as knowing the ingredients in your food, cooking also offers an opportunity to practice mindfulness. o Mindfulness practiced while cooking is aided by the food. All of the senses are engaged sight, sound, smell, touch and taste. Tuning in to them provides a bridge to being in the present moment. The natural beauty of food begs for your attention, draws you in and (best of all) invokes gratefulness. Well it does if you re working with real food. Easy to be entranced by a perfect ear of corn. A box of dry cereal maybe not as inspiring? o Cooking in the present moment improves our relationship to food, our cooking skills and the quality of the food eaten. o As you cut a vegetable or apply heat to food, where are your thoughts? Typically, reviewing the past or planning the future. Here s the opportunity to Be Here Now. Try this: Plant your feet on the kitchen floor and watch a piece of bread toast in the toaster. Feel the bread as you place it in the slot. Notice how the coils in the toaster turn to orange. The smell of toasting bread starts to fill the airspace. Stay alert to how your mind nudges you to accomplish something else. Resist. Bring your thoughts back to the toast. When you bite the toast, hear the crunch. What does the first bite taste like? Take a deep breath. Morning meditation done.

6 Recipes reprinted from Feeding the Whole Family, 4 th ed. by Cynthia Lair (Sasquatch Books, 2016). "In a voice that s wise yet unintimidating, Lair shares her extensive knowledge of nutrition and tested strategies for feeding children...the 200 recipes that follow are vibrant and varied, showing off Lair s ease with all types of flavors and cuisines, and cover every meal of the day." Alison Neumer Lara, American Library Association Booklist "The one book I want my children and grandchildren to feast on...this masterpiece is loaded with nourishing tips that every family will delight in" Kathie Madonna Swift MS RDN LDN FAND EBQ Co-Founder, Integrative and Functional Nutrition Academy