Eat, Drink, and Be Healthy
Page 55
Corn Chips, Oven-Roasted, Sun-Dried Tomato Dip with, 299–300
Cranberry, Butternut Squash, Apple, and Cranberry Gratin, 342–43
Curried Winter Squash Soup, 344–45
Date-Orange Filling, Sweet, Griddle-Baked Semolina Pancakes with, 311–12
Desserts, 369–78
Apple-Cherry Crumb Pie, 370–71
Chocolate Cherry Walnut Truffles, 376–77
Easy Peach, Pinapple, and Apricot Crisp, 369–70
Mango Granita with Chocolate-Coated Macadamia Nuts, 375–76
Oatmeal-Raisin and Nut Cookies, 377–78
Orange Juice Sorbet, 371
Slow-Roasted Spiced Peaches, 373–74
Spiced Poached Pears, 372–73
Sweet Spiced Couscous, 378
The Three Pleasures, 374–75
Dijon-Herb Carrots, 358–59
Double Mushroom Meat Loaf, 326–27
Easy Peach, Pinapple, and Apricot Crisp, 369–70
Entrées, 314–27
California Chicken Salad, 316–17
Chicken and Vegetable Stir-Fry, 319–20
Chicken Enchilada Casserole, 315–16
Double Mushroom Meat Loaf, 326–27
Grilled Salmon Steaks with Papaya-Mint Salsa, 324–25
Lemon-Oregano Grouper with Vegetables, 322–23
Mediterranean Stuffed Breast of Chicken, 314–15
Moroccan Chicken Tagine, 317–19
Pad Thai–Style Fried Rice, 323–24
Spicy Shrimp and Peanut Noodle Salad, 325–26
Tandoori Tuna, 321–22
Thai Basil Chicken with Long Beans, 320–21
Farro and Mushroom Burgers, 334–35
Farro and Roasted Butternut Squash, 343–44
Fries, Spicy Sweet Potato, 359–60
Fruit ’n’ Spicy Nut Trail Mix, 300–301
Ginger-Apple-Carrot-Nut Muffins, 305–6
Glaze, Orange-Ginger, 330
Grilled Salmon Steaks with Papaya-Mint Salsa, 324–25
Grouper, Lemon-Oregano with Vegetables, 322–23
Hazelnut Stuffing, Roasted Portobello Mushrooms with, 297–98
Hearty Wheat Berry–Oat Groat Bread, 308–9
Hotcakes, Multigrain, with Warm Apple Syrup, 309–10
Lemon-Oregano Grouper with Vegetables, 322–23
Lemony Kale with Toasted Almonds, 361–62
Lentil Nut Loaf with Red Pepper Sauce, 340–41
Lentils, Wheat Berry and Lentil Soup, 345–46
Mango Energy Blitz, 302–3
Mango Granita with Chocolate-Coated Macadamia Nuts, 375–76
Meat Loaf, Double Mushroom, 326–27
Mediterranean Stuffed Breast of Chicken, 314–15
Menemen (Turkish-Style Scrambled Eggs) with Pita Bread, 313
Moroccan Chicken Tagine, 317–19
Muffins, Carrot-Apple-Ginger-Nut, 305–6
Muffins, Carrot–Wheat Germ, 304–5
Mushroom, Wild Mushroom-Barley Risotto, 367–68
Noodles, Cold Soba with Orange-Ginger Glaze, 330
Nut Bread, Banana-Apricot, 306–7
Nut-Carrot-Apple-Ginger Muffins, 305–6
Nut ’n’ Fruit Spicy Trail Mix, 300–301
Nuts
Chocolate Cherry Walnut Truffles, 376–77
Lemony Kale with Toasted Almonds, 361–62
Lentil Nut Loaf with Red Pepper Sauce, 340–41
Mango Granita with Chocolate-Coated Macadamia Nuts, 375–76
Oatmeal-Raisin and Nut Cookies, 377–78
Pine Nuts with Tempah Salad and Pita, 332
Roasted Walnut and Brown Rice Leaf, 339–40
Walnuts and Currants with Tempah Salad, 331
Wilted Spinach and Golden Raisins with, 360–61
Oat Groat–Wheat Berry Bread, 308–9
Oatmeal, Apple Crunch, 303–4
Oatmeal-Raisin and Nut Cookies, 377–78
Oldways Sweet Potato Peanut Stew, 350
Oldways Tangy Collard Greens, 362
Onion-Crusted Tofu-Steak Sandwich, 333–34
Onions, Bitter Greens with Sweet Onions and Tart Cherries, 363–64
Orange-Ginger Glaze, Cold Soba with, 330
Orange Juice Sorbet, 371
Pad Thai–Style Fried Rice, 323–24
Pancakes, Griddle-Baked Semolina with Sweet Date-Orange Filling, 311–12
Papaya-Mint Salsa, Grilled Salmon Steaks with, 324–25
Pear and Mixed Green Salad, 355–56
Pistachio-Apricot Bulgur Salad, 368–69
Pita Bread, Menemen (Turkish-Style Scrambled Eggs) with, 313
Pizza, Portobello and Caramelized Onion, 337–39
Portobello and Caramelized Onion Pizza, 337–39
Quinoa, Wild Rice-Quinoa Pilaf, 365–66
Radicchio Leaves and Walnut, Red Pepper, and Feta Salad, 327–28
Rice
Pad Thai–Style Fried Rice, 323–24
Roasted Walnut and Brown Rice Leaf, 339–40
Wild Rice with Quinoa Pilaf, 365–66
Risotto, Wild Mushroom–Barley Risotto, 367–68
Roasted Corn Tabbouleh, 366–67
Roasted Portobello Mushrooms with Hazelnut Stuffing, 297–98
Roasted Walnut and Brown Rice Leaf, 339–40
Roasted Winter Vegetable Medley, 357–58
Salad
California Chicken, 316–17
Greek, 356–57
Pear and Mixed Green, 355–56
Pistachio-Apricot Bulgur, 368–69
Radicchio Leaves and Walnut, Red Pepper, and Feta, 327–28
Spicy Shrimp and Peanut Noodle, 325–26
Spicy Tofu, 329–30
Tempah with Pita and Pine Nuts, 332
Watercress with Currants and Walnuts, 331
Salmon Steaks, Grilled with Papaya-Mint Salsa, 324–25
Salsa
Avocado-Shrimp, 298–99
Papaya-Mint, 324–25
Sandwiches, Onion-Crusted Tofu-Steak, 333–34
Sauce, Red Pepper, 340–41
Scallops, Chinese Cioppino and Shrimp, 353–54
Seafood Stew, Simple, 352–53
Seven-Vegetable Slaw, 355
Shitake, Asparagus, Tofu, and Cashew Stir-Fry, 336–37
Shrimp-Avocado Salsa, 298–99
Shrimp, Chinese Cioppino and Scallops, 353–54
Shrimp, Spicy, and Peanut Noodle Salad, 325–26
Sides, 355–69
Bitter Greens with Sweet Onions and Tart Cherries, 363–64
Brazilian Greens, 364
Cardamom Roasted Cauliflower, 360
Dijon-Herb Carrots, 358–59
Greek Salad, 356–57
Lemony Kale with Toasted Almonds, 361–62
Oldways Tangy Collard Greens, 362
Pear and Mixed Green Salad, 355–56
Pistachio-Apricot Bulgur Salad, 368–69
Roasted Corn Tabbouleh, 366–67
Roasted Winter Vegetable Medley, 357–58
Seven-Vegetable Slaw, 355
Spicy Sweet Potato Fries, 359–60
Tuscan Beans, 364–65
Wild Mushroom–Barley Risotto, 367–68
Wild Rice–Quinoa Pilaf, 364–65
Wilted Spinach with Nuts and Golden Raisins, 360–61
Simple Seafood Stew, 352–53
Slow-Roasted Spiced Peaches, 373–74
Soups and Stews, 344–54
Chinese Cioppino with Scallops and Shrimp, 353–54
Chipotle Chicken Chili, 351–52
Curried Winter Squash Soup, 344–45
Oldways Sweet Potato Peanut Stew, 350
Simple Seafood Stew, 352–53
Tomato Soup, 346–47
Tunisian Chickpea Breakfast Stew, 348–49
Wheat Berry and Lentil Soup, 345–46
White Bean, Chicken, and Spinach Soup, 347–48
Spiced Poached Pears, 372–73
Spicy Shrimp and Peanut Noodle Salad, 325–26
Spicy Sweet
Potato Fries, 359–60
Spinach, White Bean, Chicken, and Spinach Soup, 347–48
Spinach, Wilted, with Nuts and Golden Raisins, 360–61
Squash
Curried Winter Squash Soup, 344–45
Farro and Roasted Butternut Squash, 343–44
Winter with Pecan Stuffing, 341–42
Stir-Fry
Asparagus, Tofu, Shitake, and Cashew, 336–37
Chicken and Vegetable, 319–20
Strawberry-Almond Shake, 302
Stuffing, Winter Squash with Pecan Stuffing, 341–42
Sun-Dried Tomato Dip with Oven-Roasted Corn Chips, 299–300
Sweet Potato Peanut Stew, Oldways, 350
Sweet Potato, Spicy Fries, 359–60
Sweet Spiced Couscous, 378
Tandoori Tuna, 321–22
Tempah Salad with Pita and Pine Nuts, 332
Thai Basil Chicken with Long Beans, 320–21
Three Pleasures, The, 374–75
Tofu
Asparagus, Shitake, and Cashew Stir-Fry, 336–37
Onion-Crusted Steak Sandwich, 333–34
Spicy Salad, 329–30
Tomato Soup, 346–47
Tomato, Sun-Dried Dip with Oven-Roasted Corn Chips, 299–300
Trail Mix, Nut ’n’ Fruit Spicy, 300–301
Tuna, Tandoori, 321–22
Tunisian Chickpea Breakfast Stew, 348–49
Tuscan Beans, 364–65
Vegetables, Lemon-Oregano Grouper with, 322–23
Vegetarian Entrees, 327–44
Asparagus, Tofu, Shitake, and Cashew Stir-Fry, 336–37
Butternut Squash, Apple, and Cranberry Gratin, 342–43
Cold Soba Noodles with Orange-Ginger Glaze, 329
Farro and Mushroom Burgers, 334–35
Farro and Roasted Butternut Squash, 343–44
Lentil Nut Loaf with Red Pepper Sauce, 340–41
Onion-Crusted Tofu-Steak Sandwich, 333–34
Portobello and Caramelized Onion Pizza, 337–39
Radicchio Leaves and Walnut, Red Pepper, and Feta Salad, 327–28
Roasted Walnut and Brown Rice Leaf, 339–40
Spicy Tofu Salad, 329–30
Tempah Salad with Pita and Pine Nuts, 332
Watercress Salad with Currants and Walnuts, 331
Winter Squash with Pecan Stuffing, 341–42
Watercress Salad with Currants and Walnuts, 331
Wheat Berry and Lentil Soup, 345–46
Wheat Berry–Oat Groat Bread, 308–9
White Bean, Chicken, and Spinach Soup, 347–48
Wild Mushroom–Barley Risotto, 367–68
Wild Rice–Quinoa Pilaf, 365–66
Wilted Spinach with Nuts and Golden Raisins, 360–61
Winter Squash with Pecan Stuffing, 341–42
* * *
Credits
The Healthy Eating Plate on pages 4, 19, and 252 is from Harvard Health Publications and the Harvard T.H. Chan School of Public Health.
MyPyramid on page 17 is from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
The Harvard Healthy Eating Pyramid on pages 16 and 251 is illustrated by Christopher Bing and Heather Foley.
The Food Guide Pyramid on page 11 is from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
MyPlate on page 18 is from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
The graph on page 39 is adapted from Willett, W.C., et al., New England Journal of Medicine, vol. 341, no. 6 (August 5, 1999): p. 430.
The table on page 41, courtesy of Harvard Health Publications, is adapted from the National Heart, Lung, and Blood Institute’s “Body Mass Index Table.” https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_tbl.htm
The chart on page 43, courtesy of Harvard Health Publications, is adapted from the National Heart, Lung, and Blood Institute’s “Body Mass Index Table.” https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_tbl.htm
The illustration on page 47 is from “Metabolic Syndrome: Putting the Heart in Harm’s Way.” Harvard Heart Letter, vol. 12, no. 9 (May 2002): 2.
The illustration on page 62 is from “Low Carb vs. Low Fat,” Harvard Health Letter, vol. 29, no. 10 (August 2004): 4.
The graph on page 92 is adapted from Nutritional Epidemiology by Walter Willett, page 419.
The graph on page 95 is adapted from deLorgeril et al., Circulation, vol. 99, no. 6 (February 16, 1999): 781.
The illustration on page 113 is from Harvard Health Publications.
The illustration on page 119 was adapted from Salmeron, J., et al., JAMA, vol. 277, no. 6 (February 12, 1997): 476.
The illustration on page 123 is from “Heart Gains from Whole Grains,” Harvard Heart Letter, vol. 13, no. 3 (November 2002): 3.
The graph on page 197 is adapted from Hegsted, D. M., Journal of Nutrition, vol. 116, no. 11 (November 1986): 2317.
The tables on pages 237–239 are adapted from the Dietary Reference Intakes of the Institute of Medicine’s (now National Academy of Medicine) Food and Nutrition Board.
The illustration on page 213 is adapted from Nutritional Epidemiology by Walter Willett, page 451.
This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The reader should consult with his or her medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.
The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal and otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.
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Library of Congress Cataloging-in-Publication Data
Names: Willett, Walter, author. | Skerrett, P. J. (Patrick J.), 1953– author. | Giovannucci, Edward L., author.
Title: Eat, drink, and be healthy : the Harvard Medical School guide to healthy eating / Walter C. Willett, M.D., Dr., P.H. with Patrick J. Skerrett ; contributions by Edward L. Giovannucci, M.D., D.Sc. ; recipes by Maureen Callahan ; new healthy eating illustrations by Christopher Bing and Heather Foley.
Description: Revised and expanded [edition]. | New York : Free Press Paperbacks, 2017. | “A Harvard Medical School book co-developed with the Harvard School of Public Health.” | Includes bibliographical references and index.
Identifiers: LCCN 2017035108 | ISBN 9781501164774 (paperback)
Subjects: LCSH: Nutrition—Popular works. | BISAC: HEALTH & FITNESS / Diets. | HEALTH & FITNESS / Nutrition. | HEALTH & FITNESS / Healthy Living.
Classification: LCC RA784 .W635 2017 | DDC 618.97/689—dc23 LC record �
��available at https://lccn.loc.gov/2017035108
ISBN 978-1-5011-6477-4
ISBN 978-1-4391-3481-8 (ebook)