YOUR HEALTHY PLATE: Bamboo Rice Salad

Last week, my friend Conner brought me a container of bamboo rice, the short-grained white rice infused with chlorophyll-rich bamboo shoots, which turn the rice a beautiful pale green jade color. I had never had bamboo rice before, and I wanted to prepare it in a way that decreases the rate of absorption, reducing the glycemic index as it were, so as to decrease the height of the sugar spike that it might cause. Bamboo rice cannot be classified as a whole-grain product, but the chlorophyll provides a different type of benefit.

1 cup cooked bamboo rice
10 cherry tomatoes, sliced in half
1/3 English cucumber, quartered the long way and sliced thinly
2 green onions, sliced thinly (greens + bulbs)
1/4 cup sunflower seeds
2 Tbsp. slivered almonds (roasted if you have some, otherwise raw)
2 Tbsp. extra virgin olive oil
juice of 1 1/2 lemons (approx 3 Tbsp.)
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
1 tsp. black pepper
Add the olive oil, 2 Tbsp. lemon juice, cumin, garlic powder, salt and pepper to a medium-sized salad bowl. Stir well, and add the rice. Stir again until the all the rice is well coated with dressing. Add the tomatoes, onions, and cucumber slices, and stir again.
Sprinkle with sunflower seeds, almonds, and remaining lemon juice before serving. Serves 6.
Hearty appetite!

Don’t Spike Your Blood Sugar!

Imagine a diabetic character on TV who suddenly begins to act a little strangely, but is not too confused to murmur, “I think my blood sugar is too low.” Everyone on screen runs for something sugary that the character will absorb quickly. Orange juice, or maybe Coke. Sweet drinks like juices and sodas, with up to 12 (!) teaspoons of sugar per can, are great for spiking your blood sugar. None for me, thanks. Continue reading


Should I Be Drinking Whole Milk?

After medical school, my friend Brian moved to Baltimore and became a pain management specialist. He wrote to ask my opinion about the newly re-constituted controversy about whole milk vs. skim milk. In Brian’s pain management practice, he has noticed that diabetic and pre-diabetic patients seem to struggle with more pain and arthritis than patients without these diagnoses.  

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Food for Kids

Today we’re talking about food for kids. Some years ago a friend from medical school, Julie Kardos, joined forces with another pediatrician, Naline Lai, to launch an award-winning blog for parents called “Two Peds in a Pod.” All three of us have serious concerns about the food-like products that are marketed to young ones. I had mentioned to them that when my adult patients used to show up with children in tow, I would often see the little ones’ rounded bellies shrink to normal size as their families began to purchase, prepare, and eat more nourishing food. When Dr. Julie heard that, she said “The adults you treat are the ones packing the lunches of the kids that I treat.” Right. Continue reading



YOUR HEALTHY PLATE: Red Cabbage with a Buzz

When I saw this recipe I knew it was for me. Generally speaking, cabbage is one of those foods that is very underrated — especially the red kind. This recipe is a red-green party, lunch for a week with spicy, crunchy, sour power! Make some for you, or your gang, or the office potluck! Continue reading


YOUR HEALTHY PLATE: Spinach Pesto

Here’s a special pasta dish with a gorgeous rainbow of colors that is perfect for when you want to make a good impression on someone special. And not only is it beautiful, but it’s so, so good for you. Each and every color represents a different phytonutrient, a building block for your good health. Nourishing yourself well is like playing roulette: you’re a lot more likely to win if you spread your bets all over the table. So think of each color as a different bet. And enjoy! Continue reading


YOUR HEALTHY PLATE: Rustic Chicken

Any minute now the tomatoes are going to begin ripening and our counters will be absolutely covered in all kinds of tomatoes, big and small, yellow and red, green and orange! If you are looking for a special recipe to use them, you’ve come to the right place! One thing that I love about this recipe is that you can do the prep work earlier in the day, set it up in no time flat, and then pull it out of the oven in time for a lovely, sunset dinner. This dish makes a great visual impression, yes, but the slow cooking process caramelizes everything to impress your taste buds just as thoroughly. Bon appetit. Continue reading


YOUR HEALTHY PLATE: Creamy Dreamy Hummus

Did you know that chickpeas are a bean? And that edamame, lentils and peanuts are also members of the legume family? It’s not just kidney beans and black beans you’re after, it’s all of them! Remember that variety is an independent value when it comes to nourishing yourself. What’s the best bean? One you haven’t eaten for a while. Continue reading


YOUR HEALTHY PLATE: Summer Corn Salad

Now that fresh corn is starting to show up at the local markets, it’s time to put it to work! Feel free to double this recipe, or to put aside some of your corn kernels in the freezer so you can make this recipe in a few months, when you are feeling like you really need a taste of summer. Continue reading