|
|||||||||||
 |
Healthy You Archives |
Eating Healthy
Lessons of Ethnic EatingThese cuisines offer rich flavors and new ways to eat healthyNaan? Tandoori? For all Michael Drabenstott knew, these were the names of car parts. That was until he and his wife, Andraea, boldly tried an Indian restaurant—a drastic departure from the dishes they grew up eating. “We figured, ‘Why not? Let’s see if we like it,’” Drabenstott says. “From the first bite of naan (bread) and tandoori chicken (baked in a clay oven), we were hooked. The flavors were intense and very satisfying.”The Allentown couple promptly abandoned American chain restaurants and introduced their taste buds to Thai, Vietnamese and Mexican foods. The switch became permanent. (Drabenstott even reviews local ethnic restaurants online at www.lveats.blogspot.com.) And they aren’t alone. “More Americans are trying ethnic foods and incorporating them into their diets,” says registered dietitian Solvey Corbett-McMillan of Lehigh Valley Hospital and Health Network. “They’ve discovered that these cuisines are rich in flavor and can help you adopt healthy habits like eating fresh vegetables and smaller portions.” Mediterranean/Middle EasternRoger and Ali Yepsen’s cookbooks (and passports) range from Greece to India, Italy to Morocco. The Barto couple, who are vegetarians, have adopted many of the Mediterranean and Middle Eastern dishes they sampled while traveling.Healthy habits: Most dishes are made with olive oil (a healthy fat) and are full of grains, legumes, fresh ingredients and herbs such as rosemary, mint and fennel. Dairy, fish and poultry are eaten moderately and red meat seldom. Cooking tip: Roger Yepsen, a cookbook author, often uses a Moroccan tagine (clay dish with conical lid) to slowly simmer vegetables and seasonings for couscous (steamed wheat grain). Dining out? Try hummus, baba ghanoush (pureed eggplant with sesame and garlic), shish kebabs, or grape leaves stuffed with rice and ground lamb. Go easy on high-fat tahini (ground sesame-seed paste). Pennsylvania GermanMary Ellen Griffin grew up on sauerkraut, pierogies and chicken pot pie, since her African-American mother, Anna Boyer, was raised in a German community near Macungie. “Pennsylvania German foods, mostly meat and potatoes, fueled the hard-working farmers,” she says.Healthy habits: Vegetables and fruits are widely used, and home canning makes them available all year. Dining out? Try halupkies (rice and meat wrapped in cabbage leaves). Reduce fatty, processed meats like scrapple and sausage. Soul FoodMary Ellen Griffin of Whitehall learned to prepare this “stick-to-your-ribs” cuisine from her husband’s southern family. Recipes for greens, candied yams and fried chicken have been passed down since before the Civil War.Healthy habits: Soul food cooks are finding ways to make traditional dishes healthier. Griffin substitutes smoked turkey for pork fat and cooks greens lightly to preserve their nutrients. FrenchMany French menus include such “forbidden” items as cream, cheese, butter and chocolate. But fresh foods, small portions and leisurely dining actually make French cuisine one of the world’s healthiest.Healthy habits: Fiber-rich beans are often a main ingredient. Portions in France are 25 percent smaller than ours, and meals can last several hours, so snacking is uncommon. Dining out? Choose bordelaise or other wine-based sauces and lightly sautéed, crisp vegetables. For dessert, opt for flambé cherries rather than chocolate mousse. ThaiTom Manasurangkul fuses foods from his native Thailand with those he learned to prepare as a French chef. He’s owned The Bay Leaf Restaurant in Allentown for 23 years.Healthy habits: Fresh vegetables, rice and rice noodles keep dishes light, and seasonings like chili peppers, lemongrass and lime add zest without calories and fat. Dining out? Try thai chicken (sautéed with onions, mushrooms and pineapple), poy sain (seafood with vegetables), and steamed appetizers like spring rolls. Go easy on the coconut and peanut sauces.
Want to Know More about ethnic cuisine cookbooks and low-fat ethnic recipes? Click the previous links. This page last updated 2/12/08 04:08 PM
ARTICLE TOOLS:
|
 May June 2006 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
Coping with Illness
Aging Well
Keeping Up to Date
Weight Control
|
|
||||
|
|
|
||||||
