Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

Earlier this year I spoke to a conference of psychiatrists about Culinary Medicine, and shared with you the highlights of my talk in my article, "4 ways to protect your brain with diet." #1 on the list was high blood sugars: higher insulin levels appear to reduce our body's ability to remove the amyloid beta proteins that are a major component of the plaques in the brain that are a typical feature of Alzheimer's Disease.

Yet just because those plaques appear in the brain does not mean that an individual has Alzheimer's. Indeed, they may exhibit no cognitive impairment at all. A study that began in 2013 is investigating the possible effects of exercise on the risk of Alzheimer's, focusing on 128 otherwise healthy and cognitively normal men and women who are at least 65 years of age but had been previously sedentary. High-glycemic-index diets and Alzheimer's Disease »

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: paperback: $19.95 + s/h | PDF: $14.95

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.


Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.


The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

This indispensable book includes:

Buy the paperback | Download the eBook (PDF)

Questions about ordering? Click here to read the FAQ.

How to order by mail: We are happy to accept personal checks drawn on a US bank for delivery within the United States only. Download the form to order by mail. We regret that we are unable to process orders by phone or ship printed books outside the United States.

How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Whitefish with Root Vegetables in Warm Vinaigrette

Whitefish with Root Vegetables in Warm Vinaigrette recipe from Dr. Gourmet

This recipe is a great example of making something elegant that can seem effortless at the last minute. Each stage- making the Onion Confit, prepping the vegetables, and making the vinaigrette - can be done well in advance and then assembled in about 10 minutes in the kitchen.

The first step is to dice the veggies, blanch them, and then chill so they can be reheated at the last minute. The Onion Confit can be made even a day or two beforehand and reheated at the last minute. Likewise, making the vinaigrette and having it in a bowl ready to toss with the reheated vegetables means all you have to do is take ten minutes or so to cook the fish.

Lentil and Chickpea Soup

Lentil and Chickpea Soup recipe from Dr. Gourmet

I had a version of this soup by a chef friend of mine recently. The soup was absolutely delicious and was subtly flavored. I am generally pretty good at figuring out recipes, and when I asked him about the seasoning he said, "Bay leaves."

That's it: bay leaves. No onions or other spices - just bay leaves.

Cauliflower Soup with Wild Mushrooms

Cauliflower Soup with Wild Mushrooms recipe from Dr. Gourmet

I recently ordered a version of this cauliflower soup in a Spanish restaurant. When it arrived I was surprised at the mushrooms in the soup. The soup was good, but not great, and as I often do, I thought about what could make it better.

The main problem was that the soup was more mushroom than cauliflower, and for a cauliflower soup it should have been a lot creamier. Making it creamy seems so simple and I am not sure why the restaurant didn't. Less water and the cauliflower makes a creamy soup on its own. That simply left me to use less mushrooms than the restaurant did, and the dried mushrooms bring a ton of umami flavor but not so much as to overpower the sweetness of the cauliflower.