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Home , Cooking, Meal, Meal preparation

AJLXXX10.1177/1559827620907344American Journal of Lifestyle MedicineAmerican Journal of Lifestyle Medicine research-article9073442020

vol. XX • no. X American Journal of Lifestyle Medicine

Laura Klein, MBA, and Kimberly Parks, DO, FACC

Home 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 ? 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 preparation through batch To start cooking healthier, begin by will learn for preparing and and food storage as as provide making small changes, such as increasing storing food; a key component to knowledge about maximizing nutrient your plant-based by one each successful home cooking. While this density in . week. Consider joining a global article is intended to help clinicians movement called “Meatless Monday,” learn about food preparation, it Knowing What to which suggests eliminating all on is also designed to be used as an Monday, with a goal to reduce total educational for patients. Start by focusing on foods that will consumption by 15%, for both personal optimize your health. A dietary pattern Keywords: cooking; ; culinary medicine; lifestyle medicine; 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, , , whole introducing one new vegetable into each 3 basis. Conversely, consuming prepared, , nuts and has the greatest day’s in the form of a side , 7 ultraprocessed foods has been linked to health benefits. Dietary patterns that are , or desert or replace one serving increased rates of cardiometabolic composed of whole foods that are of a processed 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 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)

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well and they make great additions to so can prevent the from becoming Vegetables many different meals. tender. Eating a diet rich in vegetables as part Beans and Legumes Whole Grains of an overall 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 , , or 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 , fiber, cholesterol levels. Whole grains are high they can be frozen while still fresh for B-, , , , in fiber and contain and longer storage times. potassium, phosphorus, and . 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 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 as a delicious , add whole grains beyond brown : While there are many different ways to to , , and for added berries, , millet, amaranth, , 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 . 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 undercook them the first (precooked) or in their natural state, texture and 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 . Place vegetables on a canned beans for their convenience, look few minutes to heat up with a little rimmed sheet, you’ll want to toss for those with low content. or . Try experimenting with a new them with a little healthy fat (such as 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 Cooking Whole Grains. Here are 2 , 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 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 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 berries, can be cooked using the Starchy vegetables such as potatoes makes them less likely to cause gas. If “pasta method,” where uncooked and 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, are so versatile you can add them to into your diet. until tender, then drained of their pastas, , 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 as well. •• You can add onions, herbs and spices the absorption method. at any time during the cooking . 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 , , tomatoes, , 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.

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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 . 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 , add to a doesn’t absorb smells, and is very you plan to use them in a or cook salad for , and serve as a side durable. If you use plastic containers, try them more later in another dish. dish for . When you begin your to limit to cold storage and transporting meal prep, decide if you are cooking food, not reheating. meals, meal components or some of To understand how long specific foods Making Cooking Easier both to extend the options. can be frozen, a freezer storage chart One key to saving time with home 4. Prep wisely. Read over the (0°F) can be found through the US cooking is batch cooking. Batch cooking before you begin to cook, look for Department of Health and means preparing food ahead of time in common ingredients. If you have 2 Services at https://www.foodsafety.gov/ large batches to be eaten later as meals recipes that call for the same food-safety-charts/ or to be used as ingredients for multiple ingredient, such as chopped onions, cold-food-storage-charts meals or . Batch cooking allows prep them at the same time. This will Note. Freezer storage is for quality you to maximize the time spent in the make your cooking time more only. Frozen foods remain safe by preparing multiple meals in efficient. You can even prep indefinitely. about the same amount of time it would ingredients you know you’ll use In summary, healthy batch cooking can take to cook just one meal and it often, such as minced garlic or fresh make your life easier by saving you time, provides versatility by producing meal squeezed lemon juice and store them reducing stress and giving you more components can be multipurposed into for later use. Taking a little effort healthy options to choose from when many dishes. upfront really pays big dividends later you want them. Here are several tips to help make the when you are pressed for time and With all the health benefits of home most of batch cooking: find you have the ingredients you cooking, batch cooking and advance need already prepared. is an excellent skill 1. Make a plan. Set aside some time to teach our patients to make healthy during your week to plan what you Just as important as what you cook is eating accessible throughout the want to eat for meals and snacks, how you store your batched cooked week. select some recipes or meal ideas and meals. Here are some tips for convenient create some . You don’t have and safe storage. Featured Recipe to plan the entire week, start with a One Pot Red Lentil few days’ worth of meals you know Tips on Storing Your you will enjoy and that are easy to Batch-Cooked Foods This plant-based red lentil stew is prepare and keep it simple to start. Smart Storage. For ease of use, you’ll packed with flavor. Red lentils are a great There are a number of online want to store your meals how you plan source of plant-based protein and fiber resources for healthy recipe ideas, to eat them. It’s helpful to prepackage and are so easy to use; they don’t require when choosing a recipe, be sure to your meals or snacks into serving sized any presoaking, they cook quickly, and use whole food (not processed) containers, this way you can grab and they add a lovely texture to this dish. ingredients that are mainly plant go, and it also helps with portion This stew lends itself well to batch based such as the recipe at the end of control. Have your storage containers, cooking, simply double or triple the this column. masking tape, and a marker on hand so recipe, the stew will keep in the fridge 2. Pick a method. There are a few ways you can label your meals with the item, for 3 to 4 days or in the freezer for up to to approach batch cooking. You can date, and quantity. 3 months. Store in labeled individual either double or triple the recipes you Foods that you plan to eat within 3 to 4 serving-sized containers. select or you can make batches of days can be refrigerated. Everything else Ingredients ingredients that you will assemble can be frozen with the exception of later. Most foods will last in the foods with high water contents such as •• 2 tbsp olive oil refrigerator for 3 to 4 days or you can , delicate lettuces, cucumbers, •• 1 medium yellow onion—diced freeze them for longer storage times. radishes, artichokes, eggplant, and •• 3 oz paste As far as cooking meal components, potatoes. •• 1 tbsp cumin as long as you cook the ingredients It’s best to freeze foods immediately •• 1 tbsp turmeric with no and little seasoning, and keep at least at 0°F to retain their •• 1 tsp smoked paprika you will be able to repurpose them content, color, flavor, and •• 1/8 tsp cayenne pepper many times over. texture. •• ½ tsp salt

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•• 1/2 lb carrots—scrubbed and •• Try brightening the flavor even more 2. Zong G, Eisenberg DM, Hu FB, Sun Q. chopped in ½ inch cubes by adding another acidic component Consumption of meals prepared at home •• 3 cups cauliflower florets as a finishing touch, such as fresh and risk of type 2 diabetes: an analysis of two prospective cohort studies. PLoS Med. •• 1 cup dry red lentils—rinsed squeezed lemon juice. Season to taste. 2016;13:e1002052. •• 6 cups water 3. Wolfson JA, Bleich SN. Is cooking at •• 2 cups chopped Cultural Adaptation home associated with better diet quality or •• 1 tbsp red wine vinegar •• Replace the water with coconut weight-loss intention? Public Health Nutr. and the spices in this version with 2015;18:1397-1406. Instructions ginger, curry, and cumin for an 4. Hall KD, Ayuketah A, Brychta R, et al. 1. Heat oil in Dutch or large pot Indian flavor. Ultra-processed diets cause excess calorie over medium heat, add onion, and intake and weight gain: an inpatient randomized controlled trial of ad libitum cook until transparent (about 5 food intake. Cell Metab. 2019;30: minutes). Declaration of 67-77. Conflicting Interests 2. Add tomato paste, cumin, turmeric, 5. Mendona RD, Pimenta AM, Gea A, et al. smoked paprika, cayenne pepper, The author(s) declared the following potential conflicts of Ultraprocessed food consumption and risk and salt. Stir to combine into a paste interest with respect to the research, authorship, and/or of overweight and obesity: the University and cook until spices turn aromatic publication of this article: Laura Klein provides professional of Navarra follow-up (SUN) cohort study. Am J Clin Nutr. 2016;104:1433-1440. (about 3 minutes) and the mixture training in culinary medicine. Dr Parks is the owner of a culinary medicine practice. turns darker (caramelized). 6. Fiolet T, Srour B, Sellem L, et al. Consumption of ultra-processed 3. Add carrots, cauliflower, lentils and foods and cancer risk: results from water to the pot. Funding NutriNet-Santé prospective cohort. BMJ. 4. Bring to a boil, lower heat, cover, The author(s) received no financial support for the research, 2018;360:k322. and simmer for about 30 minutes authorship, and/or publication of this article. 7. Parks K, Polak K. Culinary medicine: or until the vegetables are fork paving the way to health through our tender. forks. Am J Lifestyle Med. 2019:14:51-53. 5. Add spinach, simmer until spinach Ethical Approval 8. Estruch R, Ros E, Salas-Salvadó J, et al; wilts, about 2 minutes. Not applicable, because this article does not contain any PREDIMED Study Investigators. Primary 6. Add red wine vinegar, stir, and season studies with human or animal subjects. prevention of cardiovascular disease with a supplemented with to taste, serve hot. extra-virgin olive oil or nuts. N Engl J Med. 2018;378:e34. Informed Consent Substitutions 9. Aune D, Keum N, Giovannucci E, et al. •• If you don’t have lentils, you can Not applicable, because this article does not contain any Whole grain consumption and risk of studies with human or animal subjects. cardiovascular disease, cancer, and substitute other legumes that you all cause and cause specific mortality: have in your pantry such as canned systematic review and dose-response or canned black beans. Trial Registration meta-analysis of prospective studies. BMJ. •• You can swap out the vegetables in 2016;353:i2716. Not applicable, because this article does not contain any the stew, for example, use potatoes 10. Wang X, Ouyang Y, Liu J, et al. and instead of carrots, instead of clinical trials. AJLM vegetable consumption and mortality the cauliflower, and kale instead of from all causes, cardiovascular disease, and cancer: systematic review and dose- spinach. ORCID iD response meta-analysis of prospective cohort studies [published correction Kimberly Parks https://orcid.org/0000-0003-1907-2576 Challenges appears in BMJ. 2014;349:5472]. BMJ. •• Experiment with texture by adding 2014;349:g4490. some whole grains to the stew References 11. Micha R, Peñalvo JL, Cudhea F, Imamura while it cooks, such as farro or F, Rehm CD, Mozaffarian D. Association 1. Polak R, Tirosh A, Livingston B, et al. between dietary factors and mortality brown rice, this will also make Preventing type 2 diabetes with home from heart disease, stroke, and type the stew a well-balanced one-pot cooking: current evidence and future 2 diabetes in the United States. JAMA. meal. potential. Curr Diab Rep. 2018;18:99. 2017;317:912-924.

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