By John La Puma, MD, FACP
(John La Puma, MD ChefMD was a guest on the Health in 30 Radio Show on April 25th! Click here to listen)!
Culinary medicine answers the question” “What do you eat for that?”
As the art of cooking blended with the science of medicine, culinary medicine aims to prevent and control common health conditions with what you eat, with restaurant quality flavor, meals and recipes.
I’m trained as both a physician and a chef, but I don’t want to be the only one: I want there to be thousands of ChefMDs who practice culinary medicine. Already, in fact, you can learn to use the doctor you have inside, stock the medicine chest in your kitchen, and feel full and fully satisfied with what you eat.
For example, navy beans are loaded with cholesterol-lowering fiber and help prevent your blood sugar levels from rising too quickly after a meal, making this dish a great choice for people with diabetes.
Plus, you get the triglyceride-lowering benefits of omega 3 fatty acids from salmon, beautiful antioxidants from lemon, lettuce and bright red bell peppers, and luscious, heart healthy olive oil.
So help blunt spikes in your blood sugar and lower your heart disease risk with this easy-to-make ChefMD®-approved Lemon Salmon and Navy Bean Salad.
Cent’anni! May you live 100 years!
John La Puma, MD
P.S. Visit ChefMD online for free, healthy recipes e-mailed to you every week.
Lemon Salmon and Navy Bean Salad
Preparation Time: 15 minutes
Calories: 274 per serving
Percent from Fat: 31%
Food as MedicineSM Tip
Not only are navy beans a source of cholesterol-lowering fiber and great for heart health, but they also can keep blood sugar levels from rising quickly after a meal. They’re a great choice for people with diabetes.
Culinary Taste Tip
The small bones in the canned salmon are not noticeable when the salad is eaten and they provide an excellent source of calcium. And all canned salmon is Wild Alaskan salmon.
Culinary Technique Tip
When cooking with dry navy beans instead of canned, pre-soak them and pour off the water. This makes them easier to cook and to digest.
1 (15 to 16 oz.) can no salt added navy beans, rinsed and drained
1 cup bottled well drained roasted red bell pepper strips
1 tablespoon extra virgin olive oil
1/4 teaspoon crushed red pepper flakes
1 (14 1/2 oz.) can sockeye salmon, drained, large bones and skin discarded
2 tablespoons fresh lemon juice (juice of 1/2 medium lemon)
6 cups chopped romaine lettuce
Chopped fresh basil or Italian parsley (optional)
In a large bowl, combine beans, pepper strips, oil and pepper flakes, tossing to coat. Break salmon into chunks and place over beans in bowl. Drizzle lemon juice over salmon. Arrange lettuce on four serving plates. Toss mixture lightly and serve over lettuce. Top with basil or parsley, if desired.
The small bones in the canned salmon are not noticeable when the salad is eaten and they provide an excellent source of calcium.
Total fat (g): 10 Fat calories (kc): 87 Cholesterol (mg): 31 Trans fatty acids (g): 0 Saturated fat (g): 2 Polyunsaturated fat (g): 2 Monounsaturated fat (g): 4 Fiber (g): 8 Carbohydrates (g): 23 Sugar (g): 2 Protein (g): 24 Sodium (mg): 430 Calcium (mg): 260
This recipe is excerpted from Dr. La Puma’s new “ChefMD’s Big Book of Culinary Medicine: A Food Lover’s Roadmap to Losing Weight, Preventing Disease and Getting Really Healthy.” Get over 50 new recipes, what to eat and avoid for 40 conditions, the 8 week plan for optimal health and more. Visit www.ChefMD.com to learn more.
©2008, ChefMD, LLC. All rights reserved. This article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service by the sender or the sender’s affiliates, agents, employees, or service providers. If you have or suspect that you have a medical problem, contact your doctor promptly.