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Dr. Gourmet Newsletter: July 14, 2008

Dr. Tim Says....

Timothy S. Harlan, M.D.What should I have in my kitchen?

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. Up to now I have given short explanations of each item and why it's a good choice. Today's easy though, because I get to write about fish.

Fish is pretty simple: It's great for you; eat more of it. Buy it as fresh as you can and if you can't buy really fresh fish, frozen is a good choice. That's it. There's not much more that you need to know. In Your Pantry: Fish

Featured Recipes: Fish

Here's a selection of the most popular fish recipes from Dr. Gourmet. Try a fish that's new to you!

Seared Halibut with Basil Pea Puree
Peas are one of the best items to keep in your freezer. They are almost as good as fresh peas and can make the most simple dish elegant. This recipe is lactose and gluten-free, low in sodium (salt), and safe for those with GERD / Acid Reflux. It is not safe for those on Coumadin® (warfarin).

Filet of Grouper with Four Onion Marmalade
This is a lovely marmalade that relies on the natural sweetness of the onions for a terrific topping to a wonderful fish. This recipe is lactose and gluten-free as well as low in sodium (salt). It is not safe for those with GERD / Acid Reflux or for those on Coumadin. (It can be made Coumadin-safe by leaving out the green onions, as it noted in the recipe.)

Salmon with Parmesan Crust
This is one of a series of salmon recipes that I have included on the website for illustration. These are all quick and simple recipes and rely on ingredients that you should already have in the house. And you don't have to use salmon. Any fish with some character will hold up to these recipes. This recipe is low in sodium (salt) and is safe for those on Coumadin as well as for those with GERD / Acid Reflux. It is not gluten-free, however, and it contains cheese, so those who are lactose-intolerant should consider avoiding it.

Tuna with Ancho Fig Sauce
The combination of the sweet, sticky fig preserves with the smoky spice of the ancho chili is perfect. There's enough sauce for twelve servings, but this keeps well and goes great over grilled chicken or roasted pork tenderloin also. This recipe is Coumadin (warfarin) safe, low in sodium, lactose-free and gluten-free. It likely too spicy for those with GERD / Acid Reflux.

Featured Ingredient: Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on the Dr. Gourmet website use that type of cheese.

Parmigiano-Reggiano All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce. This is moderate for cheese. Good parmesans have such a fine flavor you don't need much. 1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol

eatTHISdiet for Coumadin Users: The Book

eatTHISdiet for Coumadin Users Many of our readers have written to ask about a book on Coumadin use, and we're pleased to announce that eatTHISdiet for Coumadin Users is now available for purchase in both spiral-bound paperback and PDF format!

Over 200 pages long, it's packed with vital information for Coumadin users, including information on dosage, interactions, and contraindications. Most importantly, it contains a complete six-week eatTHISdiet for Coumadin Users, with weekly meal plans, shopping lists, and recipes, plus frequently asked questions and answers. It's just $27.95 for the spiral-bound book and 14.95 for the eBook! To purchase, visit: eatTHISdiet for Coumadin Users: The Book.

Try My eatTHISdiet!

My eatTHISdiet is Dr. Gourmet's newest version of his popular diet plan. This free and easy to use meal planner can help you create two-week meal plans for your entire family. It'll even make use of the leftovers!

Use it to lose weight or just eat healthier with Dr. Gourmet's delicious and healthy recipes. On Coumadin®? Lactose intolerant? Have GERD / acid reflux? My eatTHISdiet will create a plan for you, too! Get started on My eatTHISdiet.

The Comfort Food Diet

You might think that those comfort foods you grew up with are bound to be full of fat and calories and unhealthy ingredients, but they don't have to be. With my recipes, you can eat those familiar, comforting foods like Meatloaf, Macaroni and Cheese, or Spaghetti with Meat Sauce - and still eat healthy.

Ready to start eating healthy - on comfort food? Register and start using The Comfort Food Diet.

Hand on Heart

Hand on Heart

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

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