RECIPES

SNAPPY THAI PEANUT BOWL This recipe makes two power bowls.

Ingredients:

2 cups romaine lettuce, chopped 1/2 cup purple cabbage, shredded 1/2 cup carrots, shredded 1/2 cup snap peas, rinsed and sliced on a diagonal 1/2 cucumber, thinly sliced 1 red bell pepper, deseeded and roughly chopped 1/3 cup unsalted peanuts, toasted For the chicken: 1 tablespoon olive oil 2 chicken breasts 1/2 teaspoon ground ginger 1/2 teaspoon garlic powder 1/4 teaspoon white pepper 1/4 teaspoon red chili flake Kickin’ Peanut Dressing: 1/3 cup pure peanut butter 1/4 cup coconut milk 1 teaspoon Sriracha sauce (optional) 1 1/2 tablespoons soy sauce 1 teaspoon sesame oil 1 teaspoon rice vinegar 1 teaspoon fresh ginger, minced 1/2 teaspoon red chili flakes 1/2 teaspoon garlic powder

Directions: In a small pan over medium heat, add the peanuts without any oil. Stir every minute or so, until golden and toasted; then set aside. In a small bowl, combine the spices for the chicken. Pat down the chicken with a paper towel, then evenly sprinkle the spices over both breasts. Add a tablespoon of olive oil to a medium-sized preheated pan on medium-high heat; then add the chicken. Sear until golden on one side, about 5-7 minutes. Flip and sear on the other side for another 5-7 minutes, or until cooked through; remove from heat, and let rest. In the meantime, combine all the sauce ingredients in a small bowl, and mix with a fork until completely smooth. Prepare and chop all the vegetables, then divide and transfer to two bowls, along with the peanuts. Slice the chicken, and add one breast to each salad. Add the dressing as desired, and serve. Refrigerate remaining dressing in an air-tight container for up to two weeks.

KICKIN’ QUESADILLA BOWL This recipe makes two power bowls.

Ingredients:

2 cups romaine lettuce, chopped 1 cup canned black beans, rinsed 1 cup canned yellow corn, rinsed 1/2 cup onions, diced 1 jalapeño, sliced 1/4 cup cilantro 1 cup quinoa For the chicken: 2 chicken breasts 1/4 teaspoon cayenne pepper 1/2 teaspoon chili powder 1/2 teaspoon garlic powder 1/4 teaspoon ground black pepper 1/2 teaspoon cumin Quesadilla Dressing: 1/2 cup Greek yogurt 1 tablespoon pickled jalapeños and 1 tablespoon juice 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/4 teaspoon cumin 1/4 teaspoon chili powder

Directions: Preheat the oven to 350 degrees, and line a baking sheet with foil. In a small bowl, combine the chicken’s seasonings. Pat down the chicken with a paper towel, then evenly sprinkle the spices over both breasts. Place the chicken breast on the baking sheet, and cover with another piece of foil. Bake for 25-30 minutes, or until cooked through; once done, rest for 5-10 minutes, or until cooled slightly. In the meantime, prepare and chop all the vegetables; divide and transfer into two bowls. In a blender or food processor, combine all the quesadilla dressing ingredients, and purée until smooth. Slice the chicken and add one breast to each bowl, then drizzle with dressing as desired and serve. Refrigerate remaining dressing in an air-tight container for up to two weeks. GREEK-OUT BOWL This recipe makes two power bowls.

Ingredients:

1 cup orzo pasta 1 large cucumber, cubed 1/4 cup red onion, diced 1/2 cup cherry tomatoes, halved 1/2 cup feta cheese crumbles 1 2.25-ounce can of sliced olives, drained For the chicken: 2 chicken breasts 1/2 teaspoon dried oregano 1/2 teaspoon garlic powder 1/2 teaspoon ground black pepper Pesto Tzatziki Dressing: 1/2 cup Greek yogurt 1/4 cup pine nuts 2/3 large cucumber, finely grated 1/2 lemon, juiced 1/4 cup extra virgin olive oil 1/4 cup fresh dill 1/4 cup fresh basil Pinch of salt

Directions: Preheat the oven to 350 degrees, and line a baking sheet with foil. In a small bowl, combine the chicken’s seasonings. Pat down the chicken with a paper towel, then evenly sprinkle the spices over both breasts. Place the chicken breast on the baking sheet, and cover with another piece of foil. Bake for 25-30 minutes, or until cooked thoroughly; once done, rest for 5-10 minutes, or until cooled slightly. In the meantime, cook the orzo according to packaging, and prepare the remaining ingredients. Transfer into one large bowl. In a blender or food processor, combine

all the pesto Tzatziki dressing ingredients, and purée until smooth. Cube the chicken and transfer to the bowl. Drizzle with dressing as desired, and toss until evenly coated. Serve immediately or chilled. Refrigerate any remaining dressing in an air-tight container for up to two weeks.

BUFFALO ‘BONZO BOWL This recipe makes two power bowls.

Ingredients:

2 cups kale, finely chopped 1 cup romaine lettuce, chopped 1/4 cup red onion, diced 1 red bell pepper, chopped 1/2 cup bleu cheese crumbles For the cauliflower and beans: 1 lb of cauliflower florets 1/4 cup buffalo hot sauce 1/2 teaspoon garlic powder 1 can of garbanzo beans, rinsed 1 tablespoon olive oil 1/2 teaspoon garlic powder 1/2 teaspoon Kosher salt 1/2 teaspoon paprika Buffalo Dressing: 1/2 cup Greek yogurt 1/8 cup hot sauce 1/4 teaspoon ground black pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder Pinch of salt

Directions: Preheat the oven to 350 degrees. In a bowl, toss the cauliflower in hot sauce and garlic powder; then transfer to a lightly oiled baking sheet. In another bowl, toss the garbanzo beans in olive oil, garlic powder, Kosher salt and paprika; transfer to a baking sheet. Put both baking sheets in the oven. Bake the cauliflower for 15-20 minutes, or until tender. Bake the beans for 20-30 minutes, stirring every 10 minutes. Prepare and chop all the vegetables; divide and transfer to two bowls. In a small bowl, combine all the buffalo dressing ingredients, then mix with a fork until smooth. Add cauliflower and garbanzo beans to the salads, and drizzle with dressing as desired. Refrigerate any remaining dressing in an air-tight container for up to two weeks.

QUINOA CHOCOLATE CRISPIES

Ingredients:

1 cup quinoa 3 4-ounce bars of semi-sweet or unsweetened chocolate 2 tablespoons pure peanut butter 1 pinch Kosher salt Directions: If the quinoa’s packaging does not state it has already been rinsed, thoroughly rinse quinoa and let it dry completely. Preheat a high-sided pan or pot over medium-high heat. Add 1/2 cup quinoa, and use a spoon to spread evenly over the bottom of the pot. Stir occasionally, and don’t walk away. Within about 5-10 minutes, it will start making a popping sound. Stir regularly at this point to pop evenly, and remove from heat when done popping. Repeat with remaining quinoa; set aside when done. Place a silicone candy tray on a baking sheet, and set aside. Using a double broiler, melt the chocolate with peanut butter and a pinch of salt, stirring regularly with a rubber spatula. As soon as the chocolate is completely smooth, remove from heat and stir for two minutes. Add in the quinoa, and stir until well combined. Use a spoon to transfer into the silicone mold; then transfer to the refrigerator for 20-30 minutes, or until set. The chocolate can be kept at room temperature or in the refrigerator for up to three weeks. NUTTY TAHINI COOKIES

Ingredients:

1 1/2 cup almond flour (or 3/4 cup whole wheat flour) 1/2 teaspoon baking soda 1/2 teaspoon Kosher salt 1/3 cup honey 1/3 cup tahini 1 teaspoon vanilla extract 1/2 teaspoon almond extract 1/3 cup sesame seeds

Directions: Preheat the oven to 350 degrees, and line two baking sheets with parchment paper or silpat sheets, and set aside. In a small bowl, combine all the dry ingredients and stir. In a medium bowl, use a rubber spatula to mix all the wet ingredients. Add the dry ingredients to the wet, and mix until just combined. The dough will be soft. Use a teaspoon or small cookie scoop to make 1-inch rounds. Roll each in the sesame seeds until completely covered. Space out two inches on the baking sheets, and bake one sheet at a time for about 8 minutes, or until the cookies are just starting to gain a golden hue. Remove from the oven, and let cool for 10 minutes before removing. Store in an air-tight container. M

THE CASE for

PLANT-BASED

by Matthew Rhinewalt, MD

he beginning of a new year usually T brings with it the same resolution: lose weight and get healthy. And with so much information at our fingertips, determining what “healthy” means and how to get started can be overwhelming. Sometimes it’s not new year’s, though; An annual physical lets you know changes need to happen, and when this situation occurs with my own patients, I look to my life to let them know what has worked for me. In 2018, I attended a session at a medical conference that focused on the health benefits of a plant-based diet over more common, traditional American diets. The session piqued my interest, and after researching, I discovered numerous studies that support what I heard at the conference: A plant-focused diet has the potential to function as well as, or possibly better, than some medications to improve a patient’s health. And while I am certainly not telling you to stop your medications, I would encourage you to research plant-based diets for yourself and with your healthcare provider. What does the research tell us? From a cardiovascular standpoint, an animal-based diet increases cholesterol, inflammation, and a toxin associated with blood vessel plaque formation. Making the change to a plant-based diet has the potential to drop your cholesterol up to 35%. It also reduces laboratory markers of systemic inflammation, and lowers (or eliminates if 100% vegan) a toxin (called TMAO) that is linked to blood vessel plaque formation. In addition, processed meats increase insulin resistance, the cause of type 2 diabetes, and are associated with the development of certain cancers. Since that medical conference, I have been on a mostly plant-focused diet. This has led to weight loss, improvement in both my “good” and “bad” cholesterol, digestion, and overall sense of well-being. I also recommend a plant-based diet to my patients. Discontinuing medications on patients who have improved their health with diet, exercise and weight loss is definitely one of the most enjoyable aspects of my job as a physician. Changing your diet can be overwhelming. Start small, such as making spaghetti with whole grain noodles and without meat. Add some extra finely chopped veggies (such as squash or zucchini) to add flavor to the sauce. Many favorite soups can be made without meat or dairy and still taste good. When choosing bread, avoid “enriched grains” and look for whole grain options instead. Substitute your usual lunch or dinner with a great salad a few days a week. Snack on a piece of fruit instead of a bag of chips. Choose hummus dip with veggies instead of chips and cheese dip. These are just a few suggestions to begin eliminating animal fats from your diet. According to Mark Twain’s rules for longevity, “Eat whatever you want and let ’em fight it out among themselves inside.” And while Twain always could tell a good story, science and research disagrees with him here: A plant-based diet will likely always win the fight. M

35%

of your cholesterol could be lowered by adopting a plant-based diet.

WHAT TO eat

Whole grains Legumes Vegetables Fruits Nuts/Seeds

WHAT TO limit

Poultry Fish Eggs Dairy

WHAT TO avoid

Processed meat Red meat Refined grains Added sugars Ultra-processed foods

About the author

Dr. James Matthew Rhinewalt, MD, is a board-certified internist and pediatrician at Internal Medicine & Pediatric Clinic at Baptist Memorial Health Care in New Albany, Mississippi.