Dr. Gourmet Newsletter

Dr. Gourmet Newsletter:
July 31, 2006

Dr. Tim Says...

Patients will often tell me that they can't eat healthy when traveling. This comes from people who only travel occasionally for pleasure as well as those who make a living on the road. Just as with eating at home, planning is the key to eating healthy on the road. Thinking about what and when you are going to eat beforehand makes all the difference.

I spend a fair amount of time traveling both for Dr. Gourmet as well as for pleasure, and recently I attended a wedding in California. As with other travel, weddings are an opportunity for overindulgence - but you can eat well and eat healthy with a bit of planning. Eating Well and Eating Healthy On The Road

Ask Dr. Gourmet

If I were to cook my oatmeal in the morning (with milk), is there any difference in calories if I prefer it just slightly cooked (so I can chew them).

I know oatmeal expands, so if I just slightly cook them, I was wondering if 1/2 a cup is 150 calories (raw), but cooked, would it be 300 calories? Can I eat twice as much for 150 calories if they are more on the raw side?

Dr. Gourmet Says...

I do love oatmeal myself and there is always the discussion amongst cooks as to whether it's better to cook oats in milk or water. Milk will make your oatmeal richer tasting but it will also add calories. Depending on the type of milk that you use (skim or 2%) each cup of milk will add about 100 calories. If you normally have milk on your oatmeal this will add more calories. You could experiment with part milk and part water to see which combination works best for your taste.

I have also found that when it comes to oatmeal most people have many different tastes. Beyond the milk / water question there's whether to eat rolled oats (like the Quaker oats in the round box) or steel cut oats. If you like your oatmeal more on the chewy side you can certainly cook it for a shorter time but you might love steel cut oats. These are my favorite and have a chewy texture and a more nutty flavor than rolled oats. More on Oatmeal

Featured Recipe:
Curried Chicken

I love using light coconut milk for Asian and Indian dishes. These recipes are often very high in fat and calories because of use of too much oil as well as regular coconut milk. Just by being careful with these two ingredients you can cut hundreds of calories from a recipe. Curried Chicken

Featured Ingredient:

What we call oatmeal is processed from one of the cereal grasses oats. As with most cereals a fair amount of processing takes place before we pluck the familiar round cardboard carton from the store shelves to cook up a bowl of steaming oatmeal.

Rolled oats, or old-fashioned oats, result from first cleaning, toasting, hulling, and then a second cleaning. This initial product is known as oat groats (any grain up until this stage is considered a groat). It is only after being steamed and rolled flat that the product that we think of as oatmeal is made. Oatmeal

The Health of It All:
Fat in Chicken Breasts

Yep, all the hype is true - chicken breasts without the skin are as low in fat and calories as you have heard. A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there's only 66 mg of cholesterol. Compare this to fish and pork.

Hand on Heart

Hand on Heart

Dr. Harlan's latest cookbook, Hand on Heart, includes several of the recipes from drgourmet.com, plus a few that were developed specifically for the book, like Banoffee Pie! More on what's inside.

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