As the Executive Chef here at Kripalu and as a teacher of Kriplau programs about cooking, I receive a lot of requests for recipes from the Kripalu Kitchen. The Kripalu House Dressing has been a guest favorite for years. Enjoy it over salads or steamed vegetables. Here, John Bagnulo, PhD, MPH, discusses the nutritional benefits […]
With all the focus on overindulgence—of food and family—we often forget that Thanksgiving is, at heart, a day for giving thanks and being grateful. That said, let’s get back to the food. Some of us choose to “let go,” and eat whatever we want, giving ourselves myriad excuses: It’s tradition, it’s etiquette, it’s just so delicious! But Thanksgiving offers a bounty of ways to enjoy fresh, local vegetables, so while it’s okay to treat yourself, it’s also entirely possible to indulge but not overeat—and, even, put together an optimally nutritious Thanksgiving dinner that sacrifices neither taste nor holiday spirit.
Still, if you can, try to avoid flour and bread products, says John Bagnulo,PhD, MPH, who teaches nutrition in Kripalu’s Healthy Living programs. “This will significantly help reduce the tendency to overeat,” says John. “Grains and flour raise levels of leptin—the hormone that controls appetite and cravings—more than any other food after sugar.” We asked John to share his ideal grain- and cruelty-free Thanksgiving meal.
Every relationship has its milestone moments—the ones that not only change the course of one’s life but also perhaps even more significantly for a chef, change the look of one’s kitchen! Yes, I did it. I made the ultimate sacrifice for love this past weekend as I bade a fond farewell to my beloved six- burner, deep red Bertazonni range (and having total control of my kitchen) and moved in with my fiancée, Jim.
We’d decided on the plan months before, and for the past few weeks I’ve been clearing out the old: organizing and packing up a life lived 16 years in one place. And then came moving day. In a blink of an eye every knife, pot, pan, bowl, spatula, whisk, and tea accoutrement was packed away out of site only to reappear hidden deep inside a box stacked high in the middle of what was to be their new home– at least for some of them. Ah, mergers! Unlike our previous cohabitating experiences with our first spouses when we were each young and less encumbered with stuff, Jim and I faced the daunting equation of adding one home to one home and producing “one” home!
Here, at Kripalu, there are nutritional tenets that substantiate our approach to food. By applying these principles, you can enjoy your food in healthful ways that promote well-being.
- Eat whole, fresh, unprocessed foods—seasonal, organic, and local, whenever possible.
- Eat a diet that is founded on proven nutritional science.
- Eat foods that promote good digestion and support your gut flora.
- Avoid foods you are allergic to or intolerant of.
- Eat foods that taste good, and allow your taste buds time to get used to new foods.
- Eat in rhythm—three meals or five to six mini-meals scheduled at regular intervals throughout the day.
- Eat until you are no more than two-thirds full.
- Eat in a relaxed state.
- Stay happily hydrated.
- Eat foods you cook!
Although most of the fruits and vegetables we associate with autumn are not related botanically, they offer our bodies a consistent nutritional theme. Apples, pears, grapes, beets, and squash are all excellent sources of soluble fiber and all but the squash are great sources of one particular type of soluble fiber: pectin. Pectin has a long list of research-substantiated health effects that range from lowering cholesterol levels to removing heavy metals and other contaminants from the body. This is truly nature’s soft detox agent and a great way to prepare for the short days of winter.
In addition to this great source of soluble fiber, these fruits and vegetables are very alkalizing as they are all great sources of potassium. They have unique phytonutrients that are protective against carcinogens. The ellagic acid in grapes and the betacyanin in beets stand out in this area, but winter squash varieties that cook to a dark orange are loaded with a wide variety of carotenoids that offer similar protection. Autumn makes it easy to eat the amount of fruits and vegetables that we need to feel our best.
What are your favorite autumn fruits or vegetables to eat? Share your recipes!