lip-smacking, delicious dressing that will have your friends thinking you slaved over it, when in fact it can be literally whipped up in minutes!

Summer Salad with Avocado Dressing

Serves 4

Ingredients

Dressing

• 1 large, ripe avocado
• 1 clove garlic, peeled, roughly chopped
• ¼ to ⅓ cup low-fat or fat-free yogurt
• Juice of ½ a freshly squeezed large lime
• 2 tablespoons extra-virgin olive oil
• 1 medium hot pepper, crushed (optional)
• Salt to taste
• 3 to 4 tablespoons chopped cilantro

Salad

• 1 ripe mango, peeled and cubed
• 2 English cucumbers, peeled and chopped
• ½ cup red onion, chopped
• 2 fresh, ripe tomatoes, quartered
• 1 15.5-ounce can black beans, drained and rinsed thoroughly
• 2 tablespoons scallions, finely chopped
• 2 tablespoons fresh cilantro, finely chopped

Instructions

1. Slice the avocado in half, remove the pit and skin and transfer its flesh to a large blender.
2. Add garlic, yogurt, lime juice, olive oil, salt and cilantro with ⅓ cup water and blend until smooth. Adjust water to allow desired consistency.
3. In a large bowl, add mango, cucumber, onion, tomatoes and black beans.
4. Pour desired amount of dressing over veggies to coat well.
5. Garnish with scallions and cilantro and serve chilled.

Recipe Notes

Choose avocados that are ripe but firm ( should “give” slightly under pressure but not feel squishy). Use the dressing within 3 to 5 days for best results. I would urge you to use freshly squeezed lime juice and not the “bottled” variety, as you will notice a remarkable difference in the taste and flavor. To make an avocado hummus or dip, simply reduce the water as desired in the above recipe, to allow a thicker consistency.

How exactly does fiber help?

Did you know that fiber, which only comes from plant-based foods, actually feeds the beneficial bacteria in your GI tract? This means that the lack of fiber (from shunning whole grains and other healthy carbs such as beans, fruits and veggies), will starve the little critters in your gut, prompting them to say “see ya,” and allowing harmful bacteria to move in to the vacated space. Emerging research shows that these harmful bacteria thrive on a diet high in sugar, refined carbs, excess animal protein and fat, and have been associated with chronic inflammation, the basis of many chronic diseases. And this is only the tip of the iceberg.

The recipe below is an attempt on my part to sound the alarm to those of us who have been mistakenly shunning “good carbs” as a result of the media frenzy behind trendy diets du jour, such as the ketogenic and paleo, to name a few. That said, common sense would dictate that no matter how healthful those “good” carbs are, we do need to be mindful of the portion size to prevent large surges in blood sugar and insulin levels.

Whole wheat, warm couscous salad with roasted eggplant: It’s spring in New England, so although not cold enough for hot soup, there is just enough of a nip in the air to warrant making a warm salad. The succulent, roasted eggplant with a hint of spice and lime juice is tossed with toasted, whole-wheat couscous and freshly chopped garlic. Freshly squeezed lime juice adds a refreshing hint of tart, the toasted almonds a hint of crunch, and the cranberries a hint of unexpected sweetness. Did I mention, practically every ingredient is a nutritional star? This dish is packed with antioxidants from cranberries, garlic, eggplant and almonds, folate from parsley, healthful fats from olive oil and a hefty seven grams of fiber per serving from the whole-wheat couscous! Remember, if you eat whole, unprocessed, nutrient and fiber rich foods like this, those beneficial bacteria in your gut will be popping the champagne, having a party and will not want to leave their nutrient rich abode anytime soon!

Warm Roasted Eggplant Salad with Whole-Wheat Couscous and Cranberries

Ingredients

• 1½ cups vegetable broth
• 1 cup whole-wheat couscous, rinsed and drained
• 3 tablespoons plus 1 teaspoon olive oil, divided
• 1 large eggplant, cubed
• ½ teaspoon salt plus more to taste
• 1 to 1½ teaspoons berbere, divided*
• 2 heaping tablespoons plus ¼ teaspoon freshly squeezed lime juice, divided
• 1 small to medium yellow onion, diced
• 1 tablespoon minced fresh garlic
• 2 tablespoons chopped parsley or cilantro
• 1 tablespoon slivered almonds
• 2 to 3 tablespoons dried cranberries, divided

Instructions

1. Heat oven to 350°F.
2. Bring vegetable stock to boil in a pan.
3. While the stock is heating, toast couscous in 1 teaspoon olive oil until light golden brown.
4. Add the boiling vegetable stock to the couscous, allow to boil for a couple more minutes, give the pot a stir, reduce to a simmer and cook covered until all liquid is absorbed, about 10 minutes or so. Remove from heat, fluff lightly with a fork and let stand, covered, for a couple more minutes. Set aside.
5. Mix 2 tablespoons olive oil with ¼ teaspoon lime juice, ½ teaspoon salt and ½ to ¾ teaspoon of berebere. In a large bowl, toss the cubed eggplant gently with this marinade until well coated.
6. Place eggplant on an oiled rimmed baking sheet and transfer to the preheated oven. Roast for approximately 30 to 40 minutes, until eggplant is cooked through and fork tender, but not charred. Set aside.
7. In a medium, thick bottomed pan, heat 1 tablespoon of olive oil and add the minced garlic, sauteing until a light golden brown. Watch for signs of burning, and regulate the heat accordingly.
8. Add the diced onions, saute until soft and translucent. Add the remaining berbere to the garlic-onion mixture in the pan. (Use a couple of tablespoons of stock or water to deglaze the pan if the onions begin to stick to the bottom).
9. Turn down the heat and gently fold in the roasted eggplant and cooked couscous.
10. Switch off the heat and add 2 tablespoons of cranberries, salt and 2 tablespoons of lime juice, seasoning to taste.**
11. Serve warm, garnished with parsley or cilantro, the slivered almonds and the remaining dried cranberries.

*May substitute Indian garam masala for Ethiopian berbere. Alternatively, may substitute any zesty seasoning of your choice. Note that the Ethiopian seasoning is spicy, so use per your discretion.

**My family likes food with a “spicy kick” so I add red pepper flakes. You may want to adjust according to your taste preference.

Carrot Lentil Soup with Fresh Ginger

Serves 4 to 5

Ingredients

• 3 cups baby carrots
• ½ teaspoon turmeric, divided
• 1-inch piece ginger root, chopped into 2 large chunks + 1 tablespoon finely chopped
• 3 hot green chilies
• ½ cup yellow lentils, (moong dal), rinsed
• 2 tablespoons peanut oil
• 2 medium yellow onions, coarsely chopped
• 2 plum tomatoes, blanched and chopped
• ¾ teaspoon chili powder
• 1 tablespoon rice vine vinegar
• Salt to taste
• 2 teaspoons vegan butter or ghee (optional)
• 3 to 4 tablespoons scallions, finely chopped

Instructions

1. Steam carrots until tender. Chop into small rounds and set aside.
2. Combine ¼ teaspoon turmeric, the 2 large pieces of ginger and whole green chilies and lentils and cook according to lentil package directions until very soft and mushy. Add additional water as required to ensure that lentils are very soft, not al dente. (If cooking on the stove top, you will need roughly at least 4 times the amount of water compared to the amount of lentils. I used 2 cups of water for ½ cup dry lentils in the pan of a pressure cooker).
3. Using tongs, remove the chilies and ginger chunks from the cooked dal (lentils), allow to cool slightly, then chop finely. Set aside.
4. Heat the oil to medium high heat in a thick bottomed sauce pan. Add chopped onions, saute until soft and translucent.
5. Stir in the cooked ginger and chilies as well as the tablespoon of chopped ginger and tomatoes, combining until blended, stirring for an additional 3 to 5 minutes.
6. Add remaining ¼ teaspoon turmeric, chili powder, vinegar and salt to the onion-tomato mixture in the pan.
7. Add carrots and cooked lentils to the pan and stir to combine.
8. Allow to cool and then transfer all the contents of the pan to a blender, gradually adding 2 cups of water until blended.
9. Transfer back to the same pan, stirring on medium-high heat for a few minutes.
10. Gradually add another couple of cups of water or just enough to get a “soupy” consistency. Bring soup to a rolling boil and allow to simmer on low heat for an additional 5 to 6.
11. Stir in the butter or ghee. Season to taste with salt, additional chili powder if desired, per taste.
12. Serve hot, garnished with finely chopped scallions.

Cooking tip:

Try pre-soaking lentils for at least a couple of hours to speed up cooking time. Drain the soaking liquid and cook in fresh water to reduce symptoms of bloating and flatulence that some folks may experience.

A Registered Dietitian’s Tip

Beans are a powerhouse of nutrients, providing healthy carbohydrates, proteins and B vitamins, as well as potassium and magnesium. A ¹⁄₂ cup of cooked beans or lentils can pack anywhere from 6 to 10 grams of fiber. Talk about getting the biggest bang for your buck!

Underconsumed nutrient: Despite all the accumulating evidence touting the benefits of fiber, it sadly remains an “underconsumed” nutrient with most Americans consuming barely 15 grams per day. Less than 5 percent of most age and gender subgroups have usual intakes of fiber that meet the adequate intake (AI) level of 25 to 38 grams/day identified by the Institute of Medicine.

One of the easiest “no-cook” ways of adding fiber to your diet is to throw rinsed, canned beans into a salad, or blend canned beans with garlic and spices to make a delicious dip! Try roasting chickpeas with a hint of olive oil and your favorite spices to make a yummy, crunchy snack!

Spicy Black Bean Burger with Cilantro and Yogurt Sauce

Makes 4 burgers

Ingredients

• 3 tablespoons peanut oil, divided
• 1 and 1/4 tablespoon fresh chopped garlic
• 1 cup diced yellow onion
• ¹⁄₂ teaspoon chili powder
• ¹⁄₂ teaspoon cumin powder or garam masala (available at any ethnic Indian grocery)
• 3 tablespoons fresh coriander (cilantro) leaves, finely chopped, divided (plus extra for optional garnish)
• ¹⁄₂ cup diced sweet bell peppers
• 1 15-oz. can organic black beans, rinsed and drained
• ¹⁄₄ cup walnuts
• 1 slice day-old whole grain bread, toasted and broken into pieces
• 5 teaspoons freshly squeezed lime juice
• ³⁄₄ teaspoon salt, or to taste
• 2 teaspoons hot sauce
• 4 whole wheat buns
• 1 thinly sliced small yellow (or red) onion
• 1 cup raw, freshly shredded green and purple cabbage slaw with shredded carrots (I used the ready-made mix available in my local supermarket)

For the yogurt sauce

• 3 tablespoons dairy-free yogurt
• 1 teaspoon hot sauce

Instructions

1. Heat 1 tablespoon of the oil in a thick-bottomed, 6″ skillet. Add the freshly chopped garlic to the oil and saute on medium heat until golden brown. Watch for signs of burning and regulate heat accordingly.
2. Add the chopped onions and saute until softened, about 2-3 minutes.
3. Stir in the chopped bell peppers.
4. Add the chili powder, cumin or garam masala and 1 tablespoon of fresh cilantro, stirring to combine. Set aside to cool for a few minutes. Transfer to a food processor.
5. Powder the walnuts in a spice mill.
6. Add the powdered walnuts, drained beans, lime juice, salt, hot sauce and 2 tablespoons chopped cilantro to the vegetable mixture from step 5 in the food processor. Combine at high-speed to form a homogeneous mixture.
7. Divide the bean mixture into 4 parts and shape into approximately ³⁄_{4 inch}-thick patties. Transfer to a clean plate, cover with plastic wrap and transfer to the freezer for at least 45 minutes to an hour, or until the patties lose some of their “stickiness” and begin to look visibly dry and firmer.
8. Heat 1 to 2 tablespoons oil in a large non stick skillet to medium-high heat.
9. Remove vegan patties from the freezer and gently transfer each one to the skillet. Allow to brown on each side for at least 4 to 5 minutes, or until well browned and crisp. Flip the burger as needed until cooked through. Adjust heat as needed.
10. Lightly toast whole wheat buns in the same nonstick pan used to make burgers. Transfer to a warm plate.
11. To prepare the yogurt sauce, simply combine the yogurt with the hot sauce.
12. Spread a teaspoon of yogurt sauce on one half of the whole wheat bun. Layer the warm burger, onion slices and slaw on top of the sauce.
13. Garnish with more slaw and freshly chopped cilantro as desired, and serve hot.

SERVINGS: 6
SERVING SIZE: ½ cup (95 grams)
PREP TIME: 25 minutes
COOKING TIME: 55 minutes

Ingredients

• 12 mini eggplants, stems removed
• ¼ cup unsalted raw peanuts with skins
• 2 tablespoons dried, unsweetened coconut
• 1½ teaspoons sesame seeds
• 2 tablespoons plus 2 teaspoons (40 milliliters) peanut oil, divided
• 1½ cups thinly sliced yellow onion
• 1¾ cups (410 milliliters) water, divided
• 2 cinnamon sticks
• 4 cloves
• ⅛ teaspoon turmeric
• ¼ teaspoon chili powder
• ½ teaspoon garam masala
• ½ teaspoon coriander-cumin powder
• 1⅓ cup (320 milliliters) no-salt-added tomato puree
• ¼ cup plus 2 tablespoons chopped fresh cilantro leaves, divided
• ½ teaspoon plus ⅛ teaspoon salt

Instructions

1. Using a knife, make 2 perpendicular cuts down the length of each eggplant, stopping before the base to keep pieces connected.
2. In a 6-inch skillet, toast peanuts over medium-high heat, turning frequently until skins begin to pop and peanuts develop brown spots, about 5 to 6 minutes. Watch for signs of burning and adjust heat accordingly.
3. Allow peanuts to cool, remove skins and transfer peanuts to a blender.
4. Toast coconut in the same skillet over low heat for about 1 to 2 minutes until light golden brown.
5. Transfer to blender with peanuts.
6. Add sesame seeds to skillet and toast over medium heat for 3 to 4 minutes until golden brown. Transfer to blender.
7. Heat 1 tablespoon plus 1 teaspoon peanut oil in a 3-quart saucepan. Add onions and sauté over medium heat until lightly caramelized, about 10 to 12 minutes.
8. Transfer to blender with dry ingredients, add ¾ cup water and blend until a paste forms.
9. Heat remaining 1 tablespoon plus 1 teaspoon oil in the same saucepan over medium heat. Add cinnamon and cloves and cook until they sizzle.
10. Add onion-peanut paste and sauté until it thickens, all water evaporates and paste begins to look shiny, about 10 to 12 minutes.
11. Add remaining spices and stir to combine.
12. Add tomato puree and ¼ cup cilantro and stir to combine.
13. Add salt and cook 8 to 10 minutes or until oil begins to separate from the sides of the pan.
14. Add eggplants and stir until they are coated with sauce.
15. Cover and allow eggplants to simmer over low to medium heat for approximately 5 minutes.
16. Add 1 cup water, cover and continue to simmer over medium heat for 5 minutes, stirring occasionally.
17. Remove the lid and simmer for an additional 5 to 8 minutes until sauce reduces and thickens.
18. Garnish with remaining cilantro and serve hot.

Cooking note: Purchase coriander-cumin powder from an Indian grocery store, or use ¼ teaspoon each of ground coriander and ground cumin.

Nutrition per serving: 139 calories, 9g total fat, 2g saturated fat, 0mg cholesterol, 269mg sodium, 13g carbohydrate, 4g fiber, 6g sugar, 4g protein, 472mg potassium, 79mg phosphorus

A media frenzy ensued with popular outlets such as the New York Times calling for the return of butter and other saturated fats to our tables. In my own practice, I encountered patients who were getting increasingly confused and sadly disillusioned with all the mixed messages they were receiving. But as it turned out, the study was deeply flawed and was greeted with staunch opposition. One expert, Dr. Walter Willet, chair of the Department of Nutrition at Harvard School of Public Health, called the findings into question.

What are We Substituting for Saturated Fats?

It’s important to note the kinds of foods that we are substituting for those rich in saturated fats, as we remove or limit them from our diets. Most folks do not simply eliminate saturated fat in their diet. Instead, they replace foods rich in saturated fat with something else to keep their calorie intake consistent. For instance, when foods rich in saturated fat get replaced with foods rich in refined and processed carbs (think fat-free cookies and pretzels), the subsequent spike in blood glucose can release a large amount of insulin from your pancreas, raise a form of fat in your blood called triglycerides and lower your HDL cholesterol (the healthy kind). Thus, the replacement of saturated fats with refined carbohydrates can be even more detrimental to health.

On the flip side, when you replace saturated fats with mono- or polyunsaturated fats (for instance: sautéing vegetables in olive oil instead of drizzling them with butter), this can favorably impact your cholesterol levels, i.e. lower LDL cholesterol (the bad kind) and raise HDL cholesterol.

Is Coconut All It’s Cracked up to Be?

Touted by some as the next superfood, coconut’s claim to fame may be because more than half of the fatty acids it contains are medium-chain fatty acids, called MCTs (the fatty acid chains in MCTs have between eight and 12 carbon atoms). Recent studies show that MCTs are more readily oxidized by the body and hence not as easily stored as fat compared to LCTs, or long-chain triglycerides. This could confer an advantage for those trying to lose weight. What is interesting about MCTs is that they are able to bypass a metabolic route in the body that other fats in foods, such as olive oil, cannot.

Eager to cash in on coconut’s many purported benefits, food manufacturers started adding coconut and coconut oil to a variety of commercial products such as spreads, smoothies and creamers. However, the studies in question contained MCTs with eight and 10 carbon fatty acid chains. Since almost half of coconut oil (44 percent) consists of 12-carbon fatty acids, and 16 percent contains 14-carbon fatty acids, the results were not directly applicable to coconut oil. Besides, at about 91 percent saturated fat, coconut oil has the dubious distinction of containing the highest amount of saturated fat among all oils , outstripping even butter which contains about 68 percent. Saturated fat raises HDL, but unfortunately raises LDL too, so at this time experts recommend that consumers use coconut oil sparingly.

Chew on This

That being said, small amounts of saturated fats are acceptable (between 7 to 10 percent of total calories), which amounts to about 140 to 200 calories per day on a 2,000-calorie diet. Since fat yields 9 calories per gram, that is about 15 grams of saturated fat per day.

A tablespoon of butter provides 7 grams of saturated fat, and a half-cup serving of some brands of ice cream can provide 10 to 12 grams of saturated fat. Meanwhile, just one tablespoon of coconut oil has 12 grams of saturated fat! That is how easy it can be to plow through your daily allowance.

The current scientific consensus is that we should replace saturated or trans fats in our diets with unsaturated fats. Experts advise emphasizing monounsaturated fats from olive oil; whole-plant fats from foods such as nuts, avocados or olives; and omega-3 fatty acids from fatty fish, walnuts and flaxseed. Replacing saturated and trans fats with refined carbs will adversely impact cholesterol as well as triglycerides in your blood. Although small amounts of coconut oil may be acceptable, we want to think twice before adding it to every recipe or smoothie.