Found at: http://www.anguillaguide.com/article/articleprint/2479/-1/126/
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Eating My Words by Chef Daniel Orr
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A weekly Column by Chef Daniel Orr
Daniel Orr is Executive Chef at Kitchen Stadium, Santorini Restaurant, Famiglia and the Tapas Lounge and Rum Bar at CuisinArt Resort & Spa and is working on “A Chef’s Diet” Cookbook and Cooking in Paradise.
FIVE SMALL MEALS
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Chef Daniel Orr
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When a friend told me I had to eat more, not less, to lose weight, it was music to my ears. Unfortunately, he meant more often, not more food. The body is a machine - you have to give it fuel to run. Unlike a machine, however, the body tries to save for when there is nothing to eat. Five small meals a day keeps your body energized and working without being able to put fat away for a rainy day.
Scientific evidence shows that a few factors remain steadfast: paying attention to what you eat and exercising regularly may save you from the many diseases that result from poor dietary and lifestyle habits. All the latest dietary trends are saying pretty much the same thing - if you don’t change your dietary habits, you may be in for a long haul of dis-ease and disability.
Eat five small meals a day: three small meals and two snacks. Be willing to give up your habits and try new foods. Reduce portion sizes so that you become accustomed to eating a little less, but more frequently. Always start the day with breakfast - it is the most important meal of the day. Try something different every day, such as Irish oatmeal with nuts and a tablespoon of maple syrup.
Read your labels! If sugar is the first ingredient listed on the cereal box, don’t buy it. There are plenty of healthy cereals that don’t taste like cardboard and don’t have incredible amounts of sugar in them. More than 5 grams of sugar per serving is too much. Cereal should have at least 3 to 6 grams of fiber per serving. Even a smoothie with protein powder and berries is a good start to the day.
Balance proteins. Chicken, fish, lean meats are good sources of animal protein, and legumes combined with brown rice are good sources of vegetableprotein. Cut out starchy carbohydrates and anything with hydrogenated oils, and replace with an abundance of fruit and vegetables. Lunch could be tuna with a salad; dinner, lentils with spinach and garlic. By eating protein with salad or one leafy or cruciferous vegetable you reduce the number of calories in a given meal.
Have two small snacks to get you through - Finn Crisp crackers with a small piece of cheese or a little natural peanut butter, or a handful of roasted, whole almonds.
No matter what you eat, the portions should be small: protein no bigger than the size of your fist, a handful of vegetables, and there should be variety.
Have one starchy carbohydrate a day - that’s it.
When sixty to sixty-five percent of your diet is plant food, combined with protein and healthful fats, you will begin to look and feel better. By balancing the protein and carbohydrates you will be more satisfied after a meal because the protein takes longer to digest, as does the fiber in the vegetables. More fiber and more vegetables, fewer starchy carbohydrates, and your body won’t have as much sugar to store as fat, and cholesterol and triglycerides in your bloodstream will decrease. You need some carbohydrates to get through the day, but the majority of them should be in the form of plant food. Delete all those sugary drinks too. Even too much fruit juicecan spike your sugar levels.
One day you eat fish with a big, crunchy salad and sautéed spinach, then next day a small bowl of black bean soup with chicken sausage and one piece of whole grain bread, the next, roasted squash with chicken and an endive salad. With proper planning you can shop, then cook, two to three times aweek and have all your meals covered. If you get your family to help it canbe a fun way to spend time together. Shopping can be a treat, not a chore - it is all in the way you look at it. Variety is the spice of life, so spend more time in the vegetable aisle.
Chef D’s West Indian Lentils
A great side dish. Also wonderful hot or cold in pita (whole wheat if available) sandwiches with a little cucumber raita. The spices I use help you cut back on the need to throw in a salted pig tail or bacon, and the coconut gives the lentils a deep richness you’ll love. You can make double or triple batches and freeze it in small plastic containers for times of culinary crisis.
Remember - recipes are guidelines. Adapt them to your own taste. Have funand don’t be afraid of flavor!
1 cup brown lentils
1 cup yellow lentils
1 onion, minced
3 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon toasted cumin
1 teaspoon turmeric
1 teaspoon chili powder (number was missing-is 1 correct?)
1 tablespoon coconut powder
1 teaspoon salt (or to taste)
2 scallions, finely minced
juice and zest of one lemon
Wash and soak lentils for one hour.
Cook lentils in 2 cups water for 30 minutes and drain.
Sweat onions and garlic in olive oil until soft. Add the spices and coconut and cook, stirring, for 10 minutes until their perfumes are released. Add the cooked lentils to the pan and stir well to combine. Cook a few minutes to encourage flavors to get to know each other. Add the scallions, lemon zest and juice, and season to taste with salt and additional pepper if needed.
Note: You’ll find that adding tangy ingredients like citrus, chiles, herbs and scallions at the end of many recipes will allow you to cut the amount of salt you use, while keeping your cooking vibrant and tasty.
I’d love to hear from you. I am collecting recipes and stories for future articles and books and would love to include your favorite family recipes and food memories from the kitchen, the garden or the sea. You can reach me at
dorr@cuisinart.aior stop me on the road if you see the CuisinArt Chef Mobile.