1/2 cup white grape juice
1 tablespoon honey
1 teaspoon pure vanilla extract
1 cardamom pod, or 1/8 teaspoon ground
2 whole cloves
Pinch of freshly grated nutmeg
Topping
2 tablespoons slivered almonds, toasted
2 tablespoons pistachios toasted
1. To make the pears, slice 1/4 inch from the bottom of each pear so it will sit flat.
2. Combine the wine, water, grape juice, honey, vanilla, cardamom, cloves, and nutmeg in a medium saucepan; bring to a boil. Add the pears; reduce the heat, cover, and simmer for 12 to 15 minutes, or until the pears are tender. Remove the pears from the cooking liquid with a slotted spoon. Turn the heat to medium-high and bring the cooking liquid to a boil; cook for 10 to 15 minutes, or until the liquid has reduced by half and becomes syrupy. Strain the syrup through a sieve into a bowl or large measuring cup, discarding the solids. Cover and chill.
3. To make the topping, place the nuts into a mini food processor and pulse until coarse and crumbly. (Alternatively, finely chop the nuts by hand; combine and set aside.)
4. Cut each pear in half and then slice each half lengthwise from top to bottom into 5 sections, leaving the top and stem intact. Place 2 pear halves on a small dessert plate and fan the sections so that the pear lies flat (the pear will still be connected at the stem). Spoon 1/4 cup of the syrup over each pear and sprinkle with 1 tablespoon of the nut mixture.
Yield: 4 servings; Serving: 2 pear halves with nuts and syrup
Calories: 220; Protein: 2.7 g; Carbohydrate: 42 g; Fiber: 5.9 g; Sodium: 4 mg; Fat: 5 g (Sat: 0.47 g, Mono: 2.86 g, Poly: 0.95 g, Trans: 0 g); Cholesterol: 0 mg
Slow-Roasted Spiced Peaches
Rebecca Katz, author of The Healthy Mind Cookbook (Ten Speed Press, 2015)
These peaches are simple and absolutely intoxicating; take peaches at the height of their season and toss them with cinnamon, ginger, and just a spritz of lemon juice. You’ll find yourself making excuses to be in the kitchen while these goodies roast, ’cause they just smell soooooo good.
1 tablespoon pure maple syrup
11/2 teaspoons extra-virgin olive oil
1 teaspoon fresh lemon juice
1/4 teaspoon sea salt
1/4 teaspoon ground cinnamon
1 teaspoon grated fresh ginger, or 11/2 teaspoons ground
4 peaches, peeled, pitted, and sliced
2 teaspoons very thinly sliced fresh mint
1. Preheat the oven to 300°F. Line a rimmed baking sheet with parchment paper.
2. Put the maple syrup, oil, lemon juice, salt, cinnamon, and ginger in a large bowl and whisk to combine.
3. Add the peaches and stir gently until they are well coated. Spread the peaches on the baking sheet in a single layer. Bake for about 11/2 hours, until the peaches are moist and about one-third of their original size, stirring and redistributing them halfway through the baking time. Let cool for 5 minutes, then transfer the peaches and any remaining juices to a bowl.
4. Gently stir in the mint, then let sit for 5 minutes for the flavors to meld. Serve warm or at room temperature. Store in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 3 months.
Yields 1 cup (2 servings); Serving: 1/2 cup
Calories: 189; Total Fat: 4 g (1 g saturated, 3 g monounsaturated); Carbohydrates: 20 g; Protein: 2 g; Fiber: 3 g; Sodium: 204 mg
The Three Pleasures
Walter Willett, MD, PhD
The Three Pleasures is more of a concept than a specific recipe, developed out of frustration with dessert menus that almost always feature only various combinations of sugar, white flour, and cream. Knowing that foods can be enjoyable without destroying our health, it occurred to me that three of the healthiest foods we know are fruit, nuts, and dark chocolate. So I started asking our waiters if they had a creative chef. Of course they all said yes. To which I responded, “that’s great,” and asked to have the chef put together a combination of fruit, nuts, dark chocolate, and nothing more in a creative way. Almost always I’ve gotten something delicious. Some of these were works of art, some were elegantly laid out on a plate, and some were simply offered in a bowl. Sometimes the chocolate was a syrup, sometimes chopped pieces. I was never seriously disappointed, and I suspect that most chefs enjoy a little challenge beyond their routine. Given this experience, I thought the dessert deserved a name. At a dinner with my colleague Frank Hu and our wives, we decided to call this Three Pleasures.
I like this name because it conveys enjoyment, not decadence, from both the sensual experience of eating three wonderful foods and also from the knowledge that we have respected the bodies that we have been given. Do try ordering Three Pleasures. I hope that restaurants will start to put it on their menus. To see some stunning examples prepared by a variety of chefs, visit The Nutrition Source (www.hsph.harvard.edu/nutritionsource/2016/07/11/dessert-by-design-three-pleasures).
Because of the many types of fruits, nuts, and chocolates, the ways to create Three Simple Pleasures are almost endless. If fresh fruit is not available, dried fruit can work quite well (think dates, currants, and cranberries). A Fourth Pleasure is also an option: a sprinkle of a quality spirit such as bourbon, rum, port, or rye can add another delightful dimension. Here is a simple example that can be put together in a few minutes. It is followed by a gourmet version, mango granita with chocolate-coated macadamia nuts.
1/4 cup fresh blueberries, sliced fresh peaches, or strawberries
1 ounce slivered almonds
1/2 ounce dark chocolate (small pieces or syrup)
Drizzle of bourbon (optional)
Put the fruit in a bowl. Add the nuts, then top with chocolate and drizzle with bourbon, if using. (Alternatively, these ingredients can be artfully displayed on a dish.)
Yield: 1 serving
Without bourbon: Calories: 269; Protein: 7 g; Carbohydrate: 23 g; Fiber: 6 g; Sodium: 1 mg; Fat: 19 g (Sat: 4 g, Mono: 9 g, Poly: 4 g, Trans: 0 g); Cholesterol: 0 mg
Mango Granita with Chocolate-Coated Macadamia Nuts
Joanne Burke, Weather Hill Farm, Sanbornton, New Hampshire
3 mangoes
6 ounces dark chocolate (70% to 72% cacao), such as Lindt Excellence or Godiva
4 to 5 ounces unsalted macadamia nuts
Nonstick cooking spray
Blueberries, for garnish
1. Peel, pit, and slice 2 of the mangoes. Peel and cube the third mango and set aside. Puree the sliced mangoes in a food processor until smooth. Transfer to a freezer-safe container, cover, and freeze for 3 hours.
2. Set a heatproof bowl over a saucepan of simmering water (the bottom of the bowl should not touch the water). Melt the chocolate in the bowl, stirring as it melts until smooth. Add the macadamia nuts and stir to coat with the chocolate.
3. Line a rimmed baking sheet with parchment paper. Spray a wire rack with cooking spray and set it over the baking sheet.
4. Using a spatula, lift the chocolate-covered nuts from the bowl and set them on the rack. Spread some of the melted chocolate left in the bowl on the parchment paper to make a garnish. Refrigerate the nuts until set.
5. Place the mango granita in a bowl and top with the cubed mango, blueberries, and chocolate-covered nuts. Peel the chocolate from the parchment paper, break it in small pieces, and use it as garnish. Serve.
Yield: 4 servings
Calories: 673; Protein: 8 g; Carbohydrate: 66 g; Fiber: 12 g; Sodium: 4 mg; Fat: 46 g (Sat: 16 g, Mono: 21 g, Poly: 1 g, Trans: 0 g); Cholesterol: 0 mg
Chocolate Cherry Walnut Truffles
Rebecca Katz, author of The Healthy Mind Cookbook (Ten Speed Press, 2015)
These truffles are filled with dates, cherries, and walnuts, smothered in dark chocolate, then rolled in coconut and curry powder. Studies suggest walnuts may boost memory, while chocolate is the ultimate mood-boosting agent. One bite of this dessert and you’d be hard-pressed to feel any stress.
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2 tablespoons boiling water
2 ounces dark chocolate (64% to 72% cacao), very finely chopped
1/2 cup walnuts
1 tablespoon unsweetened cocoa powder
1 cup halved pitted Medjool dates
1 teaspoon pure vanilla extract
Sea salt
1/4 cup finely diced dried cherries
2 tablespoons shredded coconut
1/4 teaspoon curry powder
1. Place the water into a small bowl, stir in the chocolate, and let stand for 30 seconds. Using a small whisk, stir until the chocolate is completely melted and glossy.
2. Coarsely grind the walnuts in a food processor, then add the cocoa powder, dates, vanilla, and 1/8 teaspoon of the salt and process for a minute. Add the chocolate mixture and process until smooth, 1 minute.
3. Transfer to a bowl and stir in the cherries. Cover and chill in the refrigerator for about 2 hours, or in the freezer for 15 minutes, until firm.
4. On a plate, mix the coconut, curry powder, and a pinch of salt. Scoop up about 2 teaspoons of the chilled chocolate mixture and roll it into a smooth ball between your palms, then roll it in the curried coconut to coat. Repeat with the remaining chocolate mixture, then place the truffles in an airtight container and chill thoroughly before serving. The truffles will keep in an airtight container for up to 2 days.
Note: If you want to give the truffles a golden hue, toast the coconut in a preheated 300°F oven for 10 to 15 minutes.
Yield: 20 truffles; Serving: 1 truffle
Calories: 72; Total Fat: 4 g (Sat: 2 g, Mono: 1 g, Poly: 1 g, 1 g saturated, 1 g monounsaturated); Carbohydrates: 9 g; Protein: 1 g; Fiber: 1 g; Sodium: 16 mg
Oatmeal-Raisin and Nut Cookies
Oats and whole wheat pastry flour gives these cookies a wonderfully chewy texture. For added crunch, there’s both sunflower seeds and nuts. And for sweetness, we’ve cut down on the sugar of traditional cookie recipes and let dried fruits add some natural sweetness.
1/2 cup canola oil
1/3 cup packed brown sugar
2 tablespoons honey
1 large egg
1 teaspoon pure vanilla extract
2 cups rolled oats
3/4 cup whole wheat pastry flour
3/4 teaspoon ground cinnamon
1 teaspoon baking powder
1/8 teaspoon salt
1/2 cup raisins
3 tablespoons coarsely chopped pecans
3 tablespoons slivered blanched almonds
1. Preheat the oven to 350°F.
2. Combine the oil, sugar, and honey in a large bowl and using a hand mixer, beat on medium speed to blend. Stir in the egg and vanilla.
3. Spoon the oats into a small bowl. Add the flour, cinnamon, baking powder, and salt and whisk until well combined. Add the oat mixture to the oil mixture; beat well. Stir in the raisins, pecans, and almonds. Cover and refrigerate for 30 minutes to chill.
4. Spoon heaping tablespoons of the dough onto a nonstick baking sheet and flatten gently with your fingers. Bake for 10 to 12 minutes, or until lightly browned. Let the cookies cool on the baking sheet for 2 minutes. Transfer to wire racks to cool completely.
Yield: 36 cookies
Calories: 79; Protein: 1.4 g; Carbohydrate: 9.2 g; Fiber: 1 g; Sodium: 33 mg; Fat: 4.3 g (Sat: 0.38 g, Mono: 2.38 g, Poly: 1.24 g, Trans: 0 g); Cholesterol 6 mg
Sweet Spiced Couscous
In Tunisia, home cooks make a breakfast meal of farka, a cooked couscous studded with dates and nuts and sweetened with sugar. This version is sweetened naturally with fruit juice and dried dates and makes a nice light dessert. Since it’s traditionally served with milk, try it with a splash of soy milk, if you’d like.
1/4 cup chopped raw cashews
1/4 cup slivered blanched almonds
2 tablespoons chopped hazelnuts
11/2 cups unsweetened apple juice
1 cup whole wheat couscous
11/2 tablespoons hazelnut oil or canola oil
3/4 cup chopped pitted dates
Soy milk (optional)
1. Place the cashews, almonds, and hazelnuts in a large nonstick skillet and toast over medium-high heat, stirring frequently, for 3 to 4 minutes, until they begin to lightly brown. Remove from the heat.
2. Bring the apple juice to a boil in a small saucepan. Stir in the couscous and cook for 1 minute. Remove from the heat, cover, and let stand for 5 minutes. Stir in the oil, dates, and toasted nuts. Spoon into bowls and serve with a splash of soy milk, if using.
Yield: 6 servings; Serving: 2/3 cup
Calories: 268; Protein: 5.6 g; Carbohydrate: 41.8 g; Fiber: 5.1 g; Sodium: 23 mg; Fat: 10.4 g (Sat: 0.99 g, Mono: 6.85 g, Poly: 1.52 g, Trans: 0 g); Cholesterol 0 mg
* * *
About the Authors
Walter C. Willett, MD, DrPH, is Professor of Epidemiology and Nutrition at the Harvard T.H. Chan School of Public Health and Professor of Medicine at Harvard Medical School. A world-renowned researcher, he is a lead investigator of the landmark Nurses’ Health Study and Health Professionals Follow-Up Study. Dr. Willett has received many awards, including the Medal of Honor of the American Cancer Society.
Coauthor Patrick J. Skerrett, the former Executive Editor of Harvard Health Publications, is the editor of First Opinion at STATnews.com.
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Further Reading
Chapter One: Healthy Eating Matters
1. Willett, W. C. “Balancing Life-style and Genomics Research for Disease Prevention.” Science 296 (2002): 695–8.
2. Wang, D. D., et al. “Improvements in US Diet Helped Reduce Disease Burden and Lower Premature Deaths, 1999–2012; Overall Diet Remains Poor.” Health Affairs 34 (2015): 1916–22.
3. 2015–2020 Dietary Guidelines for Americans, 8th Ed. U.S. Department of Health and Human Services and U.S. Department of Agriculture, December 2015. www.health.gov/dietaryguidelines/2015/guidelines/
4. Pollan, M. In Defense of Food: An Eater’s Manifesto. New York: Penguin, 2009.
Chapter Two: Of Pyramids, Plates, and Dietary Guidelines
1. Foxcroft, L. Ca
lories and Corsets: A History of Dieting over 2,000 years. London: Profile Books, 2012.
2. Banting, W. Letter on Corpulence, Addressed to the Public. London: Self-published, 1863.
3. Davis, C., and E. Saltos. “Dietary Recommendations and How They Have Changed over Time,” in E. Frazão, America’s Eating Habits: Changes and Consequences. Economic Research Service 1999: U.S. Department of Agriculture Information Bulletin AIB-750. www.ers.usda.gov/publications/aib-agricultural-information-bulletin/aib750.aspx
4. U.S. Department of Agriculture and National Institutes of Health. “History of Dietary Guidance Development in the United States and the Dietary Guidelines for Americans.” 2013. www.health.gov/dietaryguidelines/2015-BINDER/meeting1/historyCurrentUse.aspx
5. Kennedy, E. T., et al. “The Healthy Eating Index: Design and Applications.” Journal of the American Dietetic Association 95 (1995): 1103–8.
6. McCullough, M. L., et al. “Adherence to the Dietary Guidelines for Americans and Risk of Major Chronic Disease in Men.” American Journal of Clinical Nutrition 72 (2000): 1223–31; “Adherence to the Dietary Guidelines for Americans and Risk of Major Chronic Disease in Women.” American Journal of Clinical Nutrition 72 (2000): 1214–22.
7. Willett, W. C., et al. “Mediterranean Diet Pyramid: A Cultural Model for Healthy Eating.” American Journal of Clinical Nutrition 61, Supplement 6 (1995): 1402S–1406S.
8. Trichopoulou. A., et al. “Adherence to a Mediterranean Diet and Survival in a Greek Population.” New England Journal of Medicine 348 (2003): 2599–608.
9. Estruch, R., et al. “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.” New England Journal of Medicine 368 (2013): 1279–90.
10. McCullough, M. L., et al. “Diet Quality and Major Chronic Disease Risk in Men and Women: Moving Toward Improved Dietary Guidance.” American Journal of Clinical Nutrition 76 (2002): 1261–71.
11. Scientific Report of the 2015 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf
Eat, Drink, and Be Healthy Page 46