P is for Phytonutrients

I’m writing today about something I’ve been thinking about for a while but have not known how to put to words. A few weeks ago, I attended a wedding. After dinner, the woman seated beside me at the table remarked that now that she had eaten her “protein and vegetables,” it was time to go join the dancing. I hear friends describe how they ate their “protein,”or how they make sure to get the little ones at their tables to eat their protein. It’s like saying you ate your “produce” instead of your tangerine. Or your “fat” instead of your peanuts. People don’t say that. But I am hearing people say that they ate their protein all the time.

To be clear, what I am seeing is that folks are not identifying specific foods by their actual names. Instead of saying that they ate scrambled eggs, wings or drumsticks, chops or burgers, they are grouping them under the heading of “protein.” The woman at the wedding did not say that she ate the steak on her plate. She said she ate her protein. So I ask myself why? What is she really saying? What is happening here? And why?

Are people saying they believe that this portion of the meal is more important than the rest of it? Are they driven by concerns about cost? Is it because, excepting legumes, high-protein foods are usually more expensive than, say, grains and vegetables? 

No one in my family lacks for protein. They all get enough protein, and maybe even more than enough. If, for example, the little ones were to eat the tips off 8 spears of asparagus, followed by a few spoonfuls of rice, and call it dinner, nothing would change. They would still be well nourished. I don’t feel any need to lean on them to eat the protein on their plates. I’m not worried. 

I still don’t know why people are saying this, but I’m going to keep thinking about it. Does it harken back to a time when people were hungry and did not get sufficient protein? Is it because protein is filling, and they are trying to stave off hunger in the hours to come? Is it related to attempts at weight control?

When I look at people who regularly eat lots of greens and other produce, I see a kind of vibrancy in their faces that is difficult for me to describe. But I know it when I see it. 

I’m going to say something that may sound radical. If it were me, I would not put the emphasis on protein. If I were being pressured to choose, I would put the emphasis on phytonutrients. Color. Antioxidant power. If I were choosing components instead of foods, I would go out of my way to get phytonutrients. That’s not because I think they are more important than protein. It’s because I think we are eating much less phytonutrient-rich food than we should, while at the same time most of us are eating more than enough high-protein food.

I am thinking about two things: one is variety. My small grandchildren love eggs cooked sunny-side up. Truth be told, from what I can see, it appears to be primarily a vehicle for eating “yolk gravy.” I’ve seen them dip all kinds of things in their yolks, most recently cucumber sticks and toast. My granddaughter asked her father if she could put leftover “mac & cheese” in the yolk. “Sure,” he said. Anything goes. 

The other is related to the fact that we are privileged to live in a community in which our pantries are full. My family eats sufficient protein, and it’s high-quality protein at that, partly because I suspect that we are consuming many more beans and legumes than the average American family. My protein status is not, therefore, of concern. And the likelihood is that the same is true for my friends and their families. If it’s not beans, it’s chicken, turkey, salmon, cod, tuna, sardines, burgers and probably the occasional steak. 

I think that we are underestimating the nutritional value of phytonutrients, as well as their benefits to feelings of satiety. Phytonutrients nourish us profoundly. If you’re experimenting with ways to keep yourself feeling full, it may be worth seeing how you feel after you eat a generous bowlful of spinach salad with ripe avocados, toasted sunflower seeds, and fragrant olive oil. You may be surprised to discover that it keeps you full longer than you thought would be the case. 


YOUR HEALTHY PLATE: Roasted Tomato Soup

Do you know that feeling when you have a dozen gorgeous tomatoes on the counter and you go grocery shopping, and you forget, and you come home with another eight gorgeous tomatoes? Yes, of course you do. 

This week, I decided to make fresh tomato soup, which I had never made before. I have loved tomato soup since I was a kid. I especially loved my friend Mendy’s tomato soup when we were in graduate school, which was half a lifetime ago. I added white beans to this recipe, but no one will know unless you tell them. Continue reading


The Esselstyns & Plant-Based Eating

Going on ten years ago now, I had the pleasure of seeing Dr. Caldwell and Anne Esselstyn present on plant-based eating. The plant-based diet, which they began many decades ago, means eating only those items that belong to the category of “intact” carbohydrates, i.e., carbs with an intact fiber matrix. The plant-based diet is similar to the vegan diet, with several exceptions as enumerated below. Continue reading


YOUR HEALTHY PLATE: Spicy Stuffed Peppers

You may have noticed that I am working on providing you with a few recipes that warm you up through these winter months. I love heat, so this is a perfect recipe for me. But if your tastes tend more toward the gentle landing, I recommend skipping the jalapeño and reducing the red pepper flakes to 1/2 teaspoon. Or you can just forget both of them altogether. That’s because the chili powder will still provide some spicy excitement. For me though, I’m all in, which means that if my batch of jalapeños isn’t particularly hot, then I’ll happily add an extra one. So if you’re game, I’m going to recommend that you try letting this gorgeous fireworks of color land on your tongue all at once, because if you can tolerate the concert, your tastebuds will sing! Continue reading


YOUR HEALTHY PLATE: Vegan Cholent (Crockpot Stew)

A happy reprise of my seasonal fall cholent recipe, from when my dad was still here to enjoy it with us:

This past week, I made a version of this recipe for the first night of Sukkot, the fall harvest festival, and we ate it inside our beautiful sukkah that my husband built last week. It warmed us from the inside out in the chilly weather. And then it was gone, I mean really GONE, just a few hours later. Even my father, who said “I don’t like cholent,” ate a huge bowlful and said he changed his mind. Please make a note of that. Continue reading



The Menu from Bookclub Earlier this Week

This week we had bookclub at my house. I’ve written about bookclub before, and about the incredibly delicious dishes that people bring to share with one other. There’s never a plan, never been a plan, so once in a great while we have ended up with a couple bottles of Prosecco, salad, and two desserts. On the other hand, you are often likely to find grilled salmon, white bean salad, guacamole, green salad, grapefruit, and roasted olives with lemon rind. Everybody shares something. You just never know.  Continue reading


YOUR HEALTHY PLATE: Curried Lentil, Tomato, and Coconut Soup

If you are not familiar with the celebrity chef, Yotam Ottolenghi, now would be a good time to get acquainted.

Everything Yotam touches turns to gold. I am sure that his kitchen must have more than three dimensions. He mixes ingredients better than I mix metaphors.

If you don’t already have one of his cookbooks [Ottolenghi (2008), Plenty (2010), Jerusalem (2012)] in your home, prepare yourself. YO takes flavor to the next level. Look at this list of ingredients – I’ve used all of them, but never to such glorious effect. And it’s not just flavor. He takes texture to the next level, and color. You could make this and turn an ordinary dinner into a celebration, or share it with a deserving friend, or make a memorable contribution to a workplace potluck. This recipe falls into the category of “contributions from the heart.” You have to try it to believe it. Continue reading


YOUR HEALTHY PLATE: Vegan Cassoulet

Last week we were expecting a whole crowd of people to gather for dinner on Friday night. My husband had been away all week, and we were all looking forward to enjoying good food, good company, and a glass of good wine. 

I was looking for a main course that would serve as a dramatic centerpiece for our meal, a symbol of sorts, and so I decided to try making a vegan version of a cassoulet. Traditionally, the cassoulet, a staple of French cuisine, is made with meats and poultry like mutton, pork, sausage, and duck confit, and different regions of France are known for their own distinctive versions. But I had my heart set on making a new kind of cassoulet that, while plant-based, was still intensely flavorful.  Continue reading