Dr. Gourmet Newsletter: August 3, 2007

Dr. Tim Says....

Timothy S. Harlan, M.D.There’s a lot of information on the Dr. Gourmet web site and sometimes I have trouble keeping track of it myself. I had a question from a visitor to the site the other day about breakfast. He had read the Dr. Tim Says... article I wrote back in April about the importance of breakfast in maintaining a healthy weight. After reading the column he was still wondering what he could eat for breakfast. Specifically he wanted to know about "old fashioned breakfasts."

What we think of as "an old fashioned" breakfast as part of a Western diet is actually pretty healthy if you make the right choices. The key is to include some carbohydrates (the higher in fiber the better) along with a serving of protein. So a slice of whole grain toast and a scrambled egg is a fantastic way start to the day. Most folks prefer fruit juice at breakfast but having fruit is a better choice because fresh fruit has so much more to offer (more vitamins, more fiber, more satisfaction). What's For Breakfast?

Featured Recipe

Chinese Chicken Salad
This is the perfect complete summer salad (but you can serve it in the winter also). Light and filling it has everything you want in a salad - fresh crunchy veggies, a sweet sour dressing, savory meat....

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. Oatmeal

Featured Ingredient: Soy Sauce

Soy sauce is one of the world�s oldest condiments and is made by fermenting soybeans with roasted wheat (and sometimes barley). It is likely that its origins are as a preservative and, as with many preservatives, it is very high in salt. Soy sauce is a brewed product and has a savory flavor that activates the umami taste buds. As such, used sparingly, it is a fantastic flavor enhancer.

It can add a lot of flavor but it can also add a ton of salt - enough that people who are salt sensitive or on restricted sodium diets can get into trouble. Traditional soy sauce has about 1100mg of sodium per tablespoon (give or take a hundred milligrams). That�s the equivalent of a half teaspoon of salt.

Fortunately, there are excellent quality lower sodium soy sauces on the market and there is almost no difference in flavor between them and traditional soy sauce. There is, however, half the sodium in low salt versions (only about 550mg per tablespoon).

1 Tbsp. = 10 calories, 4.5g fat, 0.44g sat fat, 0.73g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol

Did You Know?

Wall Street Journal
Dr. Harlan was quoted in the health section: "The Myth of Convenience Foods"

Good Housekeeping
Look in the September issue for the article, Diet Mistakes & Fast Fixes. Dr. Harlan gives advice on what to do when you've blown your diet.

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.

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!

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