Culinary Essentials for IFMNT

Building Culinary Solutions into the Functional Nutrition Practice

SESSION THREE

Amanda Archibald, RD

• Culinary Concepts and Counseling Strategies: Bowls, Wraps & Rolls + Flavorizer • Culinary Concepts and Counseling Strategies: Mediterranean AGENDA Diet SESSION • Recipe Basics • Translating Nutrition Expertise to the Plate: anatomy of a THREE recipe • Taste in action • Linking to ingredients that matter • Choosing, adapting or writing recipes on‐the‐fly Creating health supportive advice Without overwhelming the client!

Simple planning and teaching methods Our job is to connect the dots…..

• +Basic foundation “Blank canvas” • + Vegetables • +Flavorizer • +Protein • + Vitality Booster BOWL CONCEPTS

FOUNDATION/CANVAS WE PAINT ON

VEGETABLES Rice, (GF) Grain, (GF) Pasta, Rice FLAVORIZER Noodles Chopped Salad or Legumes: Fresh, Slaw PROTEIN canned, cooked Raw/Cooked Mix Basic Vinaigrette VITALITY BOOSTERS Target 1 Leverage your target nutrients Plant: tofu, cruciferous tempeh etc vegetable and in here Seafood: fresh or (Toasted) nuts, high quality seeds canned Nutriment oils: Grilled/seared flax, high quality meat/poultry olive oil, nut oils Fermented or cultured foods

Vinaigrette Umami Style Asian Style South Avocado Herb Gremolata •Red Wine, •Almond, •Tamari American Based Based •Walnut- Lemon-Herb, peanut or based Style •Avocado- •Pesto Style parsley Lemon Dijon, cashew •Miso based •Lime-Ginger orange •Lemon- •Balsamic satay •Usually with parsley- base •Nut + herb ginger garlic-pine base nuts (pistachio- mint) •Tahini based

• 1 tablespoon freshly squeezed orange juice • 1 tablespoon rice vinegar • 1/2 teaspoon freshly grated ginger • 2 tablespoons chopped scallions • Olive oil • 1/2 cup sliced red pepper • 1/2 cup chopped carrots • 1/2 cup shredded red cabbage • 1/4 cup chopped celery • 1/2 cup chopped onions • 1/2 cup cooked wild rice • 3 ounces cooked wild salmon • 2 tablespoons black sesame seeds

• 1 lb medium green prawns, peeled, coarsely chopped • ¼ cup (loosely packed) coriander, coarsely chopped, plus extra to serve • 2 garlic cloves, finely chopped • ginger, finely chopped • 10 oz (approx) fresh rice noodle sheets, cut into 12cm x 8cm rectangles

• Chilli, soy and garlic dressing • 2 tbsp. soy sauce • 2 tbsp black Chinese vinegar • 1 red birdseye chilli, thinly sliced • 1garlic clove, finely chopped • 2 tbsp (firmly packed)coriander, finely chopped

Greek

Consistent Salad Grilled or Greens Supporting Cast •(Wild) roasted protein •finished with olive •Pureed beans greens/lettuce, Stuffed Veg or •Domestic or wild oil/lemon (fava/hummus); herbs + cucumber, “Briam” meat/poultry tomatoes, salad, •Seafood(seasonal) olives, peppers •Very simple flavors

• 1/4 cup olive oil, plus more as needed • 1 1/2 cups small diced yellow onion • 1 teaspoon minced garlic • 2 cups medium diced eggplant, skin on • 1/2 teaspoon fresh thyme leaves • 1 cup diced green bell peppers • 1 cup diced red bell peppers • 1 cup diced zucchini squash • 1 cup diced yellow squash • 1 1/2 cups peeled, seeded and chopped tomatoes • 1 tablespoon thinly sliced fresh basil leaves • 1 tablespoon chopped fresh parsley leaves • Salt and freshly ground black pepper

Image source: Martha Stewart

• Turlu may include fenugreek, coriander, cinnamon • Image: New York Times • Turlu recipe: see Martha Shulman/New York Times/Turlu

• Translating Nutrition Expertise to the Plate: anatomy of a recipe • Taste in action • Linking to ingredients that matter • Choosing, adapting or writing recipes on‐the‐fly

Anatomy of a Recipe

©2019 The GENOMIC KITCHEN All Rights Reserved ©2018 The GENOMIC KITCHEN All Rights Reserved ©2019 The GENOMIC KITCHEN All Rights Reserved Fundamentals for practitioners: Recipe Quality Assurance Protocol

Booster •Herbs & Spices •Nuts & seeds Add Flavor • Olive oil, nut oil, flaxseed oil, • Salsas sesame oil, tamari, soy, liquid aminos etc, Miso • Vinaigrettes/dressings •Sea vegetables Deep Nutrition •Pesto • Fermented/cultured foods • Seek out the crucifers first •Simple vegetable or fruit •Or at least one veggie from based sauces/creams Blank landscape the Ingredient Toolbox • Minimal flavor ingredient •Focus on Fruit from Ingredient Toolbox • Protein • Balance low/high glycemic •Legume fruit and vegetables •Whole grain

Bitter Sour Umami Salty Sweet

•Bitters •Lemon juice •Fish Sauce •Salt •Brown Rice Syrup • Cocoa •Lime Juice •Miso • Umami ingredients •Honey •Tonic Water •Sumac • Mushrooms •Maple Syrup •Vinegar •Nut butters •Sugar •Verjusor Dry Wine •Parmesan •Sweet wines • Seaweed • Mirin • Seed butters •Soy sauce •Tahini • Tamari • Tomatoes

Danielle Renee Reed and Antti Knaapila. Genetics of Taste and Smell: Poisons and Pleasures. ProgMolBiolTranslSci. 2010; 94: 213–240. Slide courtesy of Annette Hottenstein, MS, RD ©2019 The GENOMIC KITCHEN All Rights Reserved Culinary Genomics: from a Culinary Nutrition Perspective

Applying an NGX Upgrade How do you adapt this recipe to achieve nutrition goals, but honor an individual’s taste buds?

Perspective

©2019 The GENOMIC KITCHEN All Rights Reserved The NGX‐ • Onions, garlics, leeks • Turmeric informed “anti‐ • Watercress, arugula, • Rosemary cauliflower • Marjoram • Radishes inflammatory” • Thyme • Grocery List Bok choy • Sage • Rutabaga • Pink Grapefruit