Healthy cooking doesn't have to be bland or boring.
The T&T Association of Nutritionists and Dietitians (TTANDi) set out to prove this with its first-ever cookbook titled Delicious and Healthy Cooking with Caribbean Foods which was published late last year. Last week, the T&T Guardian sat with consultant dietitian and one of the book's primary authors Doreen West. West said the cookbook committee first met in 1999 with a plan to introduce readers to recipes in which fat, sugar and salt were reduced without impairing taste or texture.
The other authors included consultant dietitians Loretta Lopez and Cynthia Phillip-Conyette (both deceased) as well as home economist Bernadette Lutchmeesingh. West said the book was the result of countless requests by clients and members of the public for guidance in healthy cooking. It was designed for those faced with diabetes, heart disease, hypertension and cancer as well as people aiming to avoid these chronic diseases.
The high-gloss cookbook is divided into sections which include appetisers, beverages, soups, food from animals, staples, legumes, vegetables and fruits, salads and desserts among others. There is also a section on dips, garnishes, relishes and sauces. Unlike many other local cookbooks, Delicious and Healthy Cooking offers readers nutrient analyses of the recipes and guidelines on how to modify recipes to reduce the content of fat, cholesterol, salt and sugar. Developing healthy eating habits, West said, was a matter of patience and discipline.
"I think people in Trinidad are becoming more health-conscious but that is only with their minds," she said. "The problem is for them to actually apply it and what they lack is the discipline. It should not feel like a straitjacket. When you do it regularly enough, it becomes part of you." She made reference to the general guidelines section of the cookbook which urges readers to balance food intake with regular, sustained exercise.
In her interview, West said the cookbook committee used to hold regular meetings in which members would choose different recipes and standardise them before conducting taste tests. She said their husbands often served as guinea pigs by forming part of the weekly taste panels. Food preparation and culinary arts students of the San Fernando Technical Institute also helped in sampling the meals.
West, who was once based at the San Fernando General Hospital, said the publication was unique in that it offered healthy spins on rich Caribbean dishes. One example is the cookbook's recipe for macaroni pie which features whole wheat bread crumbs, skimmed milk, reduced amounts of cheese and no eggs. She said despite these modifications, there was no real difference in the taste of the pie. Delicious and Healthy Cooking offers recipes for numerous other local meals including callaloo, carraillie stuffed with fish, soy pastelles, scalloped dasheen and corn pie.
The book's section titled Food Safety provides tips on storing food properly, cleaning the preparation area as well as the hygienic handling and serving of food. She said the book was easy to follow because of its simple layout. She added that the suggestions and instructions in the book were offered in a friendly and accessible tone. It features typical one-day menus adapted to suit people with low cholesterol, low sodium and even low calorie meal plans.
West also hopes the cookbook will dispel certain misconceptions about healthy eating. One such misconception, she said, was the notion that healthy foods are expensive. She said this was merely an excuse and added that Delicious and Healthy Cooking would teach readers how to use everyday ingredients to make hearty and healthy meals. She also criticised the promotion of no-carb and low-carb diets for weight loss purposes.
West said she hoped readers would take the advice offered in the cookbook and make changes to the recipes as they saw fit. "We want people to change the recipes up. Use the basics we have provided and add your own things so then it becomes your recipe. So you are in charge."
Delicious and Healthy Cooking with Caribbean Foods is being distributed by its publisher Lexicon Trinidad Limited and is available in major bookstores throughout Trinidad. For more information, contact Lexicon at 645-3967.
Celery and Pimiento Rice
Yield: 10 servings, 1 cup each
INGREDIENTS:
1 tbsp vegetable oil
1 medium onion chopped
1 cup finely diced celery
1/4 cup chopped green pimiento
1/4 cup chopped red pimiento
2 cups rice
1/2 tsp salt
1/4 tsp hot sauce
4 cups water
METHOD:
1. Heat oil in pan, add onion and saute for 1 minute.
2. Add celery and pimiento; saute with onion for 2 minutes.
3. Drain oil and remove onion, celery and pimiento from pan and set aside.
4. Add rice to pan, stir 3 minutes; add salt, hot sauce and water.
5. Bring to boil, reduce heat, cover and simmer for 15-20 minutes, or until water has just been absorbed.
6. Lightly stir in onion, celery and pimiento. Cover and remove from heat.
7. Serve hot.
NUTRIENTS PER SERVING
Calories 155
Protein 3g
Carbohydrates 32g
Dietary fibre 1.02g
Total fat 2g
Saturated fat 0g
Cholesterol 0mg
Sodium 135mg
Some Desserts from Delicious and Healthy Cooking
Angel Food Cake
Coffee Cake with Topping
Crustless Cheesecake
Eggless Chocolate Cake
Eggless Chocolate Cupcakes
Orange Tea Cake
Special Fruit Cake
White Cake
Baked Egg White Custard
Mango Custard
Chocolate Blancmage
Paw Paw Mousse
Carambola Crumble.