These Wholesome Recipes and Suggestions From a Physician Will Make Nutritious Consuming a Cinch


It seems like every day there is a new fad, wellness app, or fitness regimen that you need to know about. Taking care of your health is important, but getting rid of the noise and figuring out what works for you is not always easy. Read on or skip to recipes.

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In a society that closely links weight and health, it may seem obvious to follow health tips that suggest restrictive eating techniques and promote a nutritional culture. But for the doctor, cook and cookbook author Linda Shiue, weight doesn’t tell the whole story.

“The conversation should really be focused on what we are eating,” she says. “There is also the source of our food. If you eat meat or fish, how was it raised? Are your products organic? Are Your Grains Whole? How Much Sugar Do You Consume? All of these answers are more relevant to a person’s health than weight. “

Shiue, author of the new cookbook “Spicebox Kitchen: Eat well and be healthy with globally inspired, plant-based recipes”, is a doctor and trained chef. She worked as a general practitioner for a decade and was frustrated that many of her patients were struggling with cholesterol, blood sugar, and blood pressure.

Everything changed when she attended a medical conference about how nutritional science could potentially be of use to her patients. In her book, Shiue writes that this was her “lightbulb moment”. After the conference, she held cooking classes and suggested diet changes to her patients. She eventually went to cooking school.

Shiue’s cookbook has recipes that also include a brief explanation of the ingredients and their health benefits. Furikake, for example, is a Japanese rice spice that contains iodine, a mineral needed for proper thyroid function, while sorrel is a foliage plant that is rich in antioxidants that may protect your cells from cancer or heart disease.

Her book challenges a common misconception about healthy eating: “Western medicine and wellbeing have a monopoly on healthy eating – it’s all kale and quinoa – and we forget traditions and knowledge from other cultures.”

Spicebox Kitchen breaks this knowledge barrier by incorporating recipes drawn from California (her current home), Asia (inspired by her Taiwanese heritage and personal travel), the Mediterranean / Middle East (a region of personal interest to her ) and Trinidad (where her husband is from) – all have histories of spice-filled, nutritious cuisine.

Her globally inspired recipes emphasize that eating is about “partying and fellowship”, not limitation – which studies show that it is more likely to backfire. Instead of limiting yourself or falling into the misconception that healthy eating is all or nothing, Shiue spends the entire first half of her book providing helpful advice on how to establish and maintain healthy eating habits.

“I think we have to turn these misunderstandings on their head,” says Shiue. “Most of all, I want people to know that food that is good for you can and should taste good.”

But changing your eating habits is not easy. Shiue explains that figuring out why you want to make a change is important.

“It has to be personal and something very real,” she says. A family history of early heart disease or feeling low on energy and in pain are two examples. Shiue lists are personal reasons people might want to be more health conscious.

But changing your eating habits is not easy. “I believe in incremental changes, small improvements that build on each other until you reach your goal,” she explains.

The same slow and steady strategy applies to people trying to eat more plant-based diets, which Shiue promotes in her Veggie Forward book. She explains that trying to eat meat-free a few times or even once a week is a good place to start. But for people who are totally against the transition, Shiue urges you to ask yourself, “Why?”

“Is it because they don’t like vegetables? That’s why I wrote this book, ”she says. “Is there a financial reason? I recommend thinking about cheap but very nutritious frozen vegetables or maybe looking for products in pantries. “

But even after you find your “why”, you may still have problems with the “how”. Fortunately, Shiue is here to help. She argues that keeping a well-stocked pantry – stocked with a variety of vibrant condiments, whole grains, canned or dried beans, ethical canned fish, pasta, and canned tomatoes – will help everyone prepare healthy meals every day of the week.

To get a feel for Shiue’s approach, here are a few recipes from Spicebox Kitchen that use some of her favorite staples.

Arepas “The Devil”

Arepas are like corn bags, similar to pita, that can be used in a number of different ways. The food is originally from South America and is a popular snack in Venezuela and Colombia. Here it’s filled with black beans, onions, and queso fresco, which makes it a perfect vegetarian appetizer.

Click here for the El Diablo Arepas Recipe.

Rustic galette made from grapes, feta and caramelized onions

Believe it or not, grapes can be used in dishes with both savory and sweet ingredients. This grape, feta and caramelized onion galette is proof of that. Roasting the grapes gives the fruit a soft, warm taste. Shiue recommends serving it with a salad or slicing it as an appetizer.

For the galette with rustic grapes, feta and caramelized onions, click here.

Miso-glazed salmon

For a Pescatarian meal, this miso-glazed salmon is a delicious option to try from Shiue’s cookbook. If you have leftover sauce, store it in the refrigerator and add it to other ingredients like tofu, eggplant, and carrots. It’s also a great addition to some of our best plant-based recipes for vegetarians, vegans, and carnivores.

Click here for the miso glazed salmon recipe.