Dr. Gourmet's Health & Nutrition Bites

Milk and ovarian cancer

Timothy S. Harlan, M.D.

In 2018 I reported on a randomized controlled trial that concluded that taking Vitamin D supplements was unlikely to prevent cancer except in black participants - regardless of whether they had adequate Vitamin D levels at the start of the study. Yet research continues into the possible links between Vitamin D and calcium, dairy products as a source of both, and various cancers.

A team of scientists recently published a meta-analysis of 29 case-control and cohort studies that focused on types of dairy intake, Vitamin D and calcium intake, and the risk of ovarian cancer (Brit J Nutr https://doi.org/10.1017/S0007114520001075).

Out of those studies, the vast majority (23) looked at the association between risk of ovarian cancer and the participants' consumption of dairy products and lactose (a protein found in dairy products).  Mlk and ovarian cancer »

Learn to Eat for My Condition

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

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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

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

How to 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.


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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


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Featured Recipes

Roasted Garlic Alioli

Alioli is a staple of Spanish cuisine and seems to have originated in Catalan.

Authentic alioli is made with fresh garlic crushed in a mortar and pestle with olive oil until the garlic forms a paste and emulsifies with the oil. The result is a rich, creamy paste that is great on almost anything.

Curried Shrimp with Spaghetti Squash

I love making curries, and one of my favorite chefs owns an out of the way Indian restaurant in Las Vegas: Mantra Masala. He says the key to a great sauce is to start with an onion gravy, simmering the onions for a long time in spices and then pureeing until smooth.

That is how I usually make my curries when I am cooking for myself at home. One of the best parts is the house smells so great.

For this recipe I wanted a bit more texture, so I only cooked the onions for about 10 minutes. Adding the spices to the onions and cooking for another couple of minutes takes the harshness out of both and makes the sauce quite mellow without having to simmer for an hour or more.