In the spirit of Weight of the Nation for Kids, it’s important to introduce children to cooking as a way to encourage a healthy diet. Here’s an example of a simple recipe for a healthy pasta sauce to make with your kids. I encourage you to watch the films, and get cooking.

-Preston Maring

Healthy Eating, Family Style

In January, I challenged myself to see if I could get my family on a plant-based diet. As a physician, I considered our diet healthy, but after a month of trying Joel Furhman’s Eat to Live, I was surprised how many processed foods I ate myself or made for my family. Even seemingly unimpeachable meals, like my morning oatmeal, came under fire. I used to eat my oatmeal with honey, milk and fruit but as I became familiar with a true plant based diet I realized a healthier option was to eat my oatmeal with apples, raisins and flax seeds. I also realized that my palate was saltier, sweeter and more accustomed to saturated fats than it should be.

Well, it’s been quite the journey, and while we’ve made some changes for the better, it’s hard to keep all of us on a strict plant-based diet. My kids still eat cereal and pizza and we eat fish and chicken and even the occasional perfectly braised short ribs, but we try to restrict it only on the weekends. We are the modified plant-based diet family. Honestly, it is hard to be social and be the family that people have to cook a different meal for at a dinner party. Our society loves meat and being a strict plant eater has its challenges, at least in our social circle!

Now it is Sunday and the busy workweek looms in front of me once again. The refrigerator needs its weekly restocking and I’m wondering if the family can get a bike ride in to the farmers market before the kids’ baseball and soccer games.  We’ll be able to pick up some beautiful kale, chard, red onion, tomatoes, sweet potato, carrots, broccoli, fresh fruit, butternut squash and tofu. It will be a colorful array of fresh fruits and vegetables. Although we could still eat healthier, with my new knowledge on the benefits of the plant based diet, I feel armed to start the week with a new approach to our family diet that still works in our busy family life.

Spaghetti Squash Tacos
Makes enough for sixteen 6-inch tacos

(from the Smitten Kitchen cookbook)

3 pound spaghetti squash (1 large squash)

2 tablespoon of lime but can squeeze to taste

1 tsp chili powder

1/2 tsp cumin

1/2 tsp ground coriander

1/2 tsp coarse salt

corn tortillas

15 oz of black beans or more, if you like black beans

4 oz of feta cheese, cotija cheese( or if you do not want to dairy- no need to add)

1/4 diced red onion

1/4 cup of parsley or flat leaf parsley

I microwaved the spaghetti squash that had holes in it for 6-7 minutes but probably variable depending on microwave.  It should feel somewhat soft when you take it out. I cut open and took out the seeds, which you can roast like pumpkin seeds if you like. Then I took out the spaghetti like squash into a large bowl and mixed the spices.  I spiced based on my taste so I like more cumin and chili powder so the amounts are not strict.

Then after heating up the corn tortillas, make your taco with the cheese, black beans, spaghetti squash, cilantro or parsley, and red onion.  My kids enjoyed this recipe too!

Brown Rice, Tofu and Baby Spinach

Serves 6 (no kidding – this is hardy)

1 1/2 cups short grain brown rice
2 3/4 cup water
1 inch ginger, grated
1/2 ounce dried Shiitake mushrooms, broken into pieces
4 cloves garlic, coarsely minced
1/2 to 1 tsp crushed red chilies depending on your general heat tolerance.
1/2 tsp salt
7 ounces firm tofu, drained and cut into 3/4″ cubes
4 ounces baby spinach leaves
8 scallions, chopped up.  I think most of the green part is fine too.
1/2 cup loosely packed cilantro, chopped
2 Tablespoons plus 1 tsp low sodium tamari
1 1/2 Tablespoon rice vinegar
1 teaspoon toasted sesame oil
Salt and freshly ground pepper to taste

Add the water, rice, ginger, garlic, chilies, and salt to a medium saucepan.  Bring to a boil then simmer covered for about 45 minutes until the rice is done.

Remove from the heat.  Stir in the tofu and let rest covered for 15 minutes.

Stir in spinach and let steam covered for about 3 minutes.

Stir in scallions, cilantro, tamari, rice vinegar, and sesame oil.  Season to taste and serve immediately.

Enjoy what you created.

My name is Phil Tuso and I am a practicing physician for the Southern California Permanente Medical Group. I had the honor to meet Preston Maring in Washington DC several weeks ago at the Partnership for a Healthier America conference.

Next month, The Permanente Journal will publish an article I wrote with a few of my colleagues entitled “Nutritional Update for Physicians: Plant-based Diets.” Plant-based diets have received a lot of criticism because most people think they exclude meat, fish and dairy products. In the article, we propose a different paradigm. We propose that plant-based diets can focus on fruits and vegetables, but also include healthy meats, fish and dairy products based on a person’s risk for cardiovascular disease. Therefore, we propose we get away from using terms like “vegan” or “vegetarian” and focus more on healthy eating.

There is at least moderate-quality evidence from the literature that plant-based diets are associated with significant weight loss and a reduced risk of cardiovascular disease and mortality. These data suggest that plant-based diets may be a practical solution to prevent and treat chronic diseases. Another potential benefit is the possibility of reducing the number of medications a patient takes to treat a chronic condition that may be the result of an unhealthy diet.

A plant-based diet is not an all-or-nothing program, but a way of life that is tailored to each individual. It may be especially beneficial for those with obesity, Type 2 diabetes, high blood pressure, lipid disorders, or cardiovascular disease. Strict forms of plant-based diets with little or no animal products may be needed for individuals with inoperable or severe coronary artery disease. Low sodium, plant-based diets may be prescribed for individuals with high blood pressure or a family history of coronary artery disease or stroke. A patient with obesity and diabetes will benefit from a plant-based diet that includes a moderate amount of fruit and minimal low-fat animal products.

If we are to slow down the obesity epidemic and reduce the complications of chronic disease, we must consider changing our culture’s mind-set from “live to eat” to “eat to live.” The future of health care will involve an evolution toward a paradigm where the prevention and treatment of disease is centered, not on a pill or surgical procedure, but on another serving of broccoli.

I hope you enjoy this recipe for one of my favorite plant-based meals:

Greek Salad
Ingredients
• 3 vine ripe tomatoes, cut into chunks
• 1 red onion, thinly sliced
• 1/2 European seedless cucumber, cut into bite-size chunks
• 1 small red bell pepper, seeded and chunked
• 1 small green bell pepper, seeded and chunked
• 1 cubanelle pepper, seeded and chunked
• 1 cup Kalamata black olives
• Several sprigs fresh flat-leaf parsley, about 1/2 cup
• 2 (1/4 pound) slices imported Greek feta
• 1/4 cup (a couple of glugs) extra-virgin olive oil
• 3 tablespoons (3 splashes) red wine vinegar
• 1 teaspoon dried oregano, crushed in palm of your hand
• Coarse salt and black pepper
• Pita bread

Directions
Combine vegetables, olives, and parsley in a large bowl. Rest sliced feta on the top of salad. Combine oil, vinegar, and oregano in a small plastic container with a lid. Shake vigorously to combine oil and vinegar and pour over salad and cheese. Season with salt and pepper and let the salad marinate until ready to serve. Serve salad with pita bread blistered and warmed on a hot griddle or grill pan.

I’ve decided to invite expert colleagues to submit guest posts to my blog so you, the readers, and I can learn from the discussion. Read on.
- Preston Maring

My name is Craig McDougall, MD, and I am a new physician, an Internist, at Kaiser Permanente in Beaverton, OR.

Like most doctors, I went into medicine to help people. Unfortunately, the tools I was given to treat chronic disease fell short of my expectations. I learned how to start medications and refer patients for complex procedures, but nowhere in my 7 years of training did I learn how to truly improve someone’s health. Most of what I had learned, I now realize, was simply an attempt to relieve the signs and symptoms of diseases caused by poor lifestyle choices. As a result of this ‘more is better’ approach, 2.7 trillion dollars are spent per year on healthcare in the US, and still we have some of the worst healthcare outcomes among developed countries.

Fortunately, I have learned that, 70 to 80 percent of the problems that I see as a primary care doctor can be prevented, improved, or cured with a healthy diet.

I learned how to truly help people from working with my father, John McDougall, MD, at his medical practice in Santa Rosa, CA. He, and others, have taught me the amazing power of diet therapy. I learned that when people eat a starch-centered diet, avoiding animal products, added oils, and other refined foods, most chronic health problems simply disappear. Other terms used to describe a starch-centered diet are low-fat vegan, pure vegetarian or a plant-based diet. Labeling this a starch-centered diet, places focus on where people should obtain the bulk of their calories. A few examples of starchy foods include rice, corn, potatoes, sweet potatoes, grains and beans. Starchy foods are loaded with fiber, energy, vitamins, minerals, and plenty of protein, while being very low in fat and contain essentially no cholesterol.

Worldwide, populations who live on starch-centered diets avoid obesity and many of our common diseases, including type-2 diabetes, heart disease, hypertension, stroke and common cancers (breast, prostate, and colon); these are among the leading causes of death in the US. Examples of thriving populations who have lived on starch-centered diets include Japanese, Chinese, and other Asians eating sweet potatoes, buckwheat, and/or rice, Incas in South America eating potatoes, Mayans and Aztecs in Central America eating corn, and Egyptians in the Middle East eating wheat.

In addition to the benefits of disease prevention and treatment, diet-therapy is without harm and is low-cost which would benefit our healthcare system and our nation. If a healthy America is truly our goal, then diet should be at the center of our healthcare discussion, the building blocks of medical education, and the focus of patient care.

Below are some of my favorite links to website information about plant-based diets and recipes–All are available for free.
www.drmcdougall.com: My father, John McDougall, MD’s website. Here, under quick links, you can find a section called ‘free program.’ This is a step-by-step approach to lifestyle change. Also you can find access to his free newsletter that focuses on many heath related topics and there is an archive of over 1000 plant-based recipes.

www.nutritionfacts.org: Michael Greger’s MD website provides a collection of daily short videos focusing on nutrition.

www.plantpositive.com: a collection of videos focused on debunking the myth of Paleo, or Atkins style diets.

www.forksoverknives.com: Official website for the documentary of the same name.

www.pcrm.org: Website for Physician’s Committee of Responsible Medicine. President is Neal Barnard, MD. His personal website is www.nealbarnard.org

www.heartattackproof.com: Caldwell B. Esselstyn, MD, website for his program to prevent and reverse heart disease.

www.ornishspectrum.com: Dean Ornish, MD program. Here you can find information about his program and what type of research he is conducting using a plant based diet.

One of my favorite vegan recipes, that is a regular in my home, is from my parents’ August 2009 newsletter:

Monk Bowl
Preparation Time: 15-30 minutes
Cooking Time: 45 minutes
Servings: 4

1 ½ cups uncooked brown rice
4 cups water
6-8 cups assorted chopped vegetables (see hints below)
1-2 cups sautéed tofu cubes (optional)
1 ½ cups cooked beans of your choice (optional)
Sauce of your choice (see below)

Place the rice and water into a saucepan and bring to a boil. Reduce heat, cover and simmer for about 45 minutes until tender. (Or you can cook rice in a rice cooker)

Steam the vegetables just until tender. Remove from heat and place in a bowl.

To serve, place a scoop or two of the rice in a medium bowl (or on a plate). Layer some of the vegetables over the rice, followed by the tofu and beans, if you wish.

Top it all off with a couple tablespoons of sauce of your choice.

Hints: This can be made with any variety of brown rice. Or use instant brown rice or frozen brown rice to save some time. Chop the vegetables into similar sized pieces so they steam in about the same length of time. Try broccoli, carrots, snow peas, snap peas, broccolini, asparagus, bok choy and kale. Top this with a couple of tablespoons of sauce or your favorite oil-free salad dressing

Peanut-Hoisin Sauce
This is a higher-fat choice because of the peanut butter.
Preparation Time: 10 minutes
Servings: makes 1 cup

½ cup natural chunky peanut butter
½ cup water
2 tablespoons hoisin sauce
1 tablespoon soy sauce
½ tablespoon agave nectar
2 teaspoons chili garlic sauce
2 teaspoons tomato paste
1 teaspoon lime juice
½ teaspoon grated fresh ginger
Dash sesame oil

Place all ingredients in a food processor and process briefly until well combined but not smooth. Pour into a covered container and refrigerate until ready to use. May be heated before serving, if desired.

Asian-Ginger Sauce
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Servings: makes 1 ½ cups

¾ cup water
½ cup low sodium soy sauce
¼ cup rice vinegar
1 tablespoon mirin
1 tablespoon agave nectar
1 teaspoon crushed garlic
1 teaspoon grated fresh ginger
½ teaspoon crushed red pepper
2 tablespoons cornstarch

Combine all ingredients in a saucepan and whisk until smooth. Bring to a boil while stirring and cook and stir until thickened. Serve warm over grains and vegetables.

Baked Tofu

Preparation Time: 5 minutes
Marinating Time: 10 minutes
Baking Time: 25-30 minutes

20 ounces extra firm tofu
¼ cup soy sauce
1/8 cup rice vinegar
1 teaspoon agave nectar
Dash sesame oil (optional)

Drain tofu and slice into ¼ inch pieces. Place in a large flat baking dish. Combine the remaining ingredients and pour over the tofu slices. Allow to marinate for at least 10 minutes and up to 1 hour. (Or place in the refrigerator and marinate overnight.)

Preheat oven to 375 degrees.

Remove from marinade and place on a non-stick baking sheet. Bake for 25-30 minutes, turning once halfway through the baking time. It should be brown and crispy on the outside. Remove from oven and cool. Slice into strips or cubes for use in recipes calling for baked tofu.

Hints: This tastes much better (and is less expensive and healthier) than the baked tofu found in packages in many markets and natural food stores. Other seasonings may be added as desired, such as garlic, ginger, balsamic vinegar, or rosemary, to change the flavor of the tofu. It’s also delicious just marinated in plain soy sauce. The marinade may be saved in a covered jar in the refrigerator a couple of weeks for later use. The tofu may also be cubed before baking with slightly crispier results.

Early Spring Vegetable Soup

Serves 6

4-5 small leeks, white part only, sliced or two big ones
1 medium russet potato, diced
2 stalks celery, diced
2 cups of snow peas or sugar snap peas, “strings” removed or 1/2 cup frozen peas
1/4 bunch parsley, chopped
1 small bunch spinach or chard, chopped
Handful sorrel leaves or watercress
6 cups vegetable stock
Fresh lemon juice
Salt and freshly ground pepper to taste

Combine leeks, potato, and celery in a soup pot with 1 cup of water and a teaspoon salt. Bring to a boil then simmer covered for about 10 minutes. Add the peas, parsley, spinach or chard, and sorrel leaves and cook for a couple minutes until the big leaves wilt. Add 6 cups vegetable stock and simmer for about 15 minutes or until the vegetables are tender. Puree the soup in batches adding a little more stock or water as needed to achieve the desired consistency. Be sure to leave an opening in the lid of your blender covered with a hand towel to let steam escape. A handheld immersion blender could work too but the soup would likely be a little more chunky. If you don’t mind chunky, this is easier. Add freshly squeezed lemon juice, salt, and pepper to taste.