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Home Meal Preparation: a Powerful Medical Intervention

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Home Meal Preparation: a Powerful Medical Intervention AJLXXX10.1177/1559827620907344American Journal of Lifestyle MedicineAmerican Journal of Lifestyle Medicine 907344research-article2020 vol. XX • no. X American Journal of Lifestyle Medicine Laura Klein, MBA, and Kimberly Parks, DO, FACC Home Meal Preparation: A Powerful Medical Intervention Abstract: One of the principles of enjoyable, beneficial, and affordable (specifically colon, breast, and prostate culinary medicine is to help patients option for healthy eating? This column cancer), depression, and in older adults, learn how to make nutritious eating will show you how to simplify home improved mental and physical function. simple and easy. In this column, you food preparation through batch cooking To start cooking healthier, begin by will learn tools for preparing and and food storage as well as provide making small changes, such as increasing storing food; a key component to knowledge about maximizing nutrient your plant-based meals by one each successful home cooking. While this density in foods. week. Consider joining a global article is intended to help clinicians movement called “Meatless Monday,” learn about food preparation, it Knowing What to Cook which suggests eliminating all meats on is also designed to be used as an Monday, with a goal to reduce total meat educational tool for patients. Start by focusing on foods that will consumption by 15%, for both personal optimize your health. A dietary pattern Keywords: cooking; nutrition; culinary medicine; lifestyle medicine; diet Home cooking is associated The Case for with numerous health benefits, Home Cooking Home cooking is associated with including a reduced risk of type 2 numerous health benefits, including a reduced risk of type 2 diabetes mellitus diabetes mellitus and other and other chronic diseases.1,2 People chronic diseases. who cook at home eat higher quality food, consume less calories, spend less money on food, and have less weight gain over time than those who dine out that is mostly plant based, and includes and environmental health. Try and eat prepared foods on a regular lots of vegetables, fruits, legumes, whole introducing one new vegetable into each 3 basis. Conversely, consuming prepared, grains, nuts and seeds has the greatest day’s menu in the form of a side dish, 7 ultraprocessed foods has been linked to health benefits. Dietary patterns that are snack, or desert or replace one serving increased rates of cardiometabolic composed of whole foods that are of a processed grain with a whole grain diseases and overall cancer risk as well mostly plant based, such as the (switch your white pasta to farro). Simple 4-6 8 as breast cancer risk. Mediterranean dietary pattern, have changes will make it easier to optimize We know home cooking using whole been shown in both large population your chances for success. food plant–based ingredients is healthier, studies and randomized clinical trials to Certain plant-based foods lend so why don’t more people do it? How reduce risk of heart disease, metabolic themselves well to batch cooking can we make home cooking an easy, syndrome, diabetes, certain cancers because they are so versatile and store DOI:https://doi.org/10.1177/1559827620907344. From CHEF Coaching Program, Spaulding Rehabilitation Hospital, Harvard Medical School, Boston, Massachusetts (LK) and Division of Cardiology, Massachusetts General Hospital, Newton Wellesley Hospital, Harvard Medical School, Boston, Massachusetts (KP). Address correspondence to: Kimberly Parks, DO, FACC, Synergy Private Health, 300 Boylston Street Suite 201, Chestnut Hill, MA 02467; e-mail: [email protected]. For reprints and permissions queries, please visit SAGE’s Web site at www.sagepub.com/journals-permissions. Copyright © 2020 The Author(s) 1 American Journal of Lifestyle Medicine Mon • Mon XXXX well and they make great additions to so can prevent the beans from becoming Vegetables many different meals. tender. Eating a diet rich in vegetables as part Beans and Legumes Whole Grains of an overall healthy diet may reduce the risk for heart disease, protect against Beans and legumes are incredibly Whole grains have been associated certain types of cancer, and help increase versatile, nutritious, and inexpensive. with reduced risk of heart disease, intake of fiber and potassium.10,11 Raw Legumes are actually seeds from the stroke, cancer, diabetes, and obesity. vegetables are great to store in the Fabaceae family, commonly known as People who eat whole grains regularly refrigerator; precut, wash, dry well, and the legume, pea, or bean family. They have a lower risk of obesity and lower 9 store for up to 5 days in the fridge or are rich in plant protein, fiber, cholesterol levels. Whole grains are high they can be frozen while still fresh for B-vitamins, iron, folate, calcium, in fiber and contain phytochemicals and longer storage times. potassium, phosphorus, and zinc. antioxidants. Consuming just 3 servings Evidence suggests that they can help of whole grains per day has been linked Tips for Cooking Vegetables. When reduce blood sugar, improve cholesterol to significant risk reduction from chronic 9 planning which vegetables to cook, keep levels, and control gut health. Legumes disease and lower mortality overall. it seasonal and local to gain the most are so versatile; cook them with herbs There are many different varieties of nutritional value. and spices as a delicious side dish, add whole grains beyond brown rice: wheat While there are many different ways to to soups, stews, and salads for added berries, barley, millet, amaranth, oats, cook vegetables, here are few that work texture and protein or puree into a spelt, rye, emmer, wild rice, quinoa, and well with batch cooking. If you’re creamy dip without the added fat. more. The ancient grains, such as farro, planning to use the vegetables again in You can purchase beans canned bulgar, and barely are a great way to add another recipe undercook them the first (precooked) or in their natural state, texture and flavor to salads, soups, and time so they don’t get too mushy. dried. You will gain the most nutritional stews. Once cooked, whole grains keep value from dried beans, if you do choose well in the refrigerator and take just a Roasting. Place vegetables on a canned beans for their convenience, look few minutes to heat up with a little water rimmed baking sheet, you’ll want to toss for those with low sodium content. or stock. Try experimenting with a new them with a little healthy fat (such as olive grain you’ve never tried before. oil or cold-pressed canola oil, both of Tips on Cooking Dried Legumes. Most which can withstand high heat) olive oil, dry beans (with the exception of peas Cooking Whole Grains. Here are 2 salt, and pepper before roasting at 425°F. and lentils) will need to be rinsed, methods for cooking whole grains, the The oil allows for the caramelization soaked and cooked. absorption method and the pasta method: from roasting that is so delicious without adding a lot of flavor to overpower the •• Rinse beans in cold water and pick Absorption method: Cooking most taste. Stir once about halfway through out any pebbles or stems. grains is very similar to cooking roasting time. You’ll know when your •• Cover the beans with 3 times the rice. Put dry grain in a pan with vegetables are done when they start with amount of water. water or broth, bring it to a boil, caramelize, and are tender when pierced •• Soak for 6 hours then simmer until the liquid is with a fork. You can season with salt •• Alternatively, you can bring dried absorbed. and pepper or leave plain. If avoiding beans to a boil, take them off the Pasta method: Some grains, like oil, nonstarchy vegetables can be roasted burner, and let them soak for 2 hours. brown rice, farro, and wheat directly on a sheet pan with seasoning. Soaking overnight or after boiling berries, can be cooked using the Starchy vegetables such as potatoes makes them less likely to cause gas. If “pasta method,” where uncooked and carrots can be lightly steamed, then you are not used to eating a lot of whole grains are placed in a large roasted without oil. Roasted vegetables beans, try introducing them slowly pot of boiling water, simmering are so versatile you can add them to into your diet. until tender, then drained of their pastas, sandwiches, salads, grain bowls, •• Cover rinsed bean with fresh water excess liquid. This process will and tacos. You can add them to omelets and cook. take significantly less time than for breakfasts as well. •• You can add onions, herbs and spices the absorption method. at any time during the cooking Steaming. Suspend prepped process but adding during the last ½ A whole grain cooking chart that vegetables over boiling water to gently hour will produce stronger flavor. specifies the amount of cooking liquid steam them. You can also steam in a •• Wait to add acidic ingredients such as and cooking time needed for various microwave. Avoid boiling vegetables as it lemon juice, vinegar, tomatoes, wine, grains can be found at https:// reduces their nutritive value. Add herbs molasses until after the beans are wholegrainscouncil.org/recipes/ and spices to eat right away or use them fully cooked. Adding acids too early cooking-whole-grains as ingredients in other dishes. 2 vol. XX • no. X American Journal of Lifestyle Medicine Blanching. Quickly cook vegetables 3. Think about repurposing. The same Safe Storage. Storing your food in glass in boiling, salted water for a few minutes, ingredient can used for multiple containers is preferable to plastic. Glass then remove and submerge in ice water meals. For example, quiona can be is clear, environmentally friendly, holds to halt the cooking. This will preserve the made in advance, later you can add it heat well, goes from freezer to table, color and texture of your vegetables if to hot cereal for breakfast, add to a doesn’t absorb smells, and is very you plan to use them in a salad or cook salad for lunch, and serve as a side durable.
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