Dr. Gourmet Newsletter: October 19, 2009

Dr. Tim Says....

Pistachios[This is another in our series on the How and Why of Eating Healthy.]

Nuts are great for you. While they do have a lot of calories, these are the best quality calories because they are high in monounsaturated fat. Nuts have been shown to be very satisfying and this makes them a great choice for snacking. Instead of potato chips or crackers, have nuts. There's great research that shows you won't gain weight eating the nuts while eating potato chips is clearly linked with disease.

Even in those already eating a Mediterranean Diet, increasing the amount of walnuts a person ate was shown to lower total and LDL (bad) cholesterol an extra 6% over their already healthy diet. I love pistachios, for example, and there is a study showing similar improvement in cholesterol profiles when participants ate 20% of their recommended calories in pistachios. Studies with walnuts and almonds show the same results. The Mediterranean Diet: Fruit and Nuts

Featured Recipe

Shrimp with Rice Noodles and Peanut Sauce

Shrimp with NoodlesIn your neighborhood Asian restaurant this recipe would likely have twice the fat and 4 times the sodium. In the time it takes to drive to and from the restaurant you can have much better food cooked in a single pan. Easy!

I love the rich peanut flavor and cooking the rice noodles this way helps to create a silky sauce. If you like it a bit spicier you can replace some of the sesame oil with chili oil. 1/4 or 1/2 teaspoon will add a lot of flavor.

This recipe is safe for Coumadin (warfarin) users and is low in sodium (salt), lactose-free and gluten-free. Those with GERD / Acid Reflux should avoid it.

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