Dr. Gourmet Newsletter

Dr. Gourmet Newsletter:
February 12, 2007

Dr. Tim Says...

Last spring I wrote a two-part series on the Mediterranean Diet. We've had such a lot of new newsletter subscribers since then, I thought it was time to re-run the series. All three versions of eatTHISdiet are essentially the Mediterranean Diet: delicious foods that are great for you!

May 30, 2006: The Mediterranean Diet is the name that has evolved to symbolize the healthy foods eaten by those whose countries surround the Mediterranean Sea. Their diets are higher in vegetables, legumes, fruits, nuts and whole grain cereals. The main fat used is olive oil and there is less emphasis on highly saturated fats. Protein from animal sources is mostly fish with some dairy although much of the dairy is in the form of cultured products like cheeses and yogurt. There is a lower intake of poultry and red meat and a moderate consumption of wine (mostly with meals). The Mediterranean Diet (Part 1)

Featured Recipes: Mediterranean Diet Recipes

Sea Bass with White Beans and Tomato Vinaigrette: Mediterranean diet at its best. Low fat white fish, olive oil, veggies, healthy beans with tons of fiber.

Fettucine with Roasted Eggplant and Broccoli: The key to this recipe is cooking the eggplant long enough that the inside is creamy and the skin is slightly browned with a roasted flavor. Just as the eggplant seems to be getting soft is the time to start the pasta water.

One Skillet Chicken and Black Beans: I love quick one pan meals like this one. It proves how easy it is to eat really great food and eat healthy. This has it all -- low fat, high fiber, legumes and a wonderful southwestern flavor.

Ask Dr. Gourmet

I use Mrs. Dash as a seasoning and do not use salt. I am on Coumadin and noticed that Mrs. Dash does have herbs, is this OK to use with Coumadin?

Dr. Gourmet Says...

This is a great question. A lot of people use Mrs. Dash products when they are on low-sodium diets and I have found the products to be excellent.

Sara Belle, a Consumer Relations Representative at Mrs. Dash, reports that the average vitamin K content for our Mrs. Dash Seasoning Blends is about 0.30 microgram (mcg) per serving. This would be very safe for Coumadin® (warfarin) users.

Featured Ingredient:
White Beans

There is no bean that actually carries the name "white bean". When a recipe calls for white beans, it can mean any one of a number of choices of bean.

The most common white bean used are Navy beans. As with almost every bean, Navy beans have other names including Yankee beans, Boston beans, Boston Navy beans, Pea beans and white pearl beans. The French call these haricot blanc beans.

Another white bean choice is the Great Northern bean. These are slightly larger than Navy beans but are similar in taste and texture.

In some specialty shops you will find the French Flageolet beans (they are actually grown in California). These are a light, creamy bean with a fine texture when cooked that is not at all grainy.

There is also the white kidney bean. This is the one that the Italians call cannellini or fazolia. They are somewhat firmer than other white beans and make a great addition to soups.

Cooking to Reduce the Burn

Cooking to Reduce the Burn

Cooking to Reduce the Burn was created specifically for those suffering from GERD (Gastro Esophageal Reflux Disease). With Tummy Tips and easy recipes to help you eat well and eat healthy without painful acid reflux. Download it for FREE!

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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