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Healthy dining
DINING & ENTERTAINMENT GUIDE - JULY 2005
Healthy dining
Eating healthy is all about choice
The trouble with Bahamian cuisine is that there are just too many delicious options available, and many aren't necessarily the healthiest dishes in the world. In fact, some are quite high in fat, but they don't have to be.
Enjoying a healthy, authentic Bahamian dish is possible if you know what to look for.
Eat your greens
Doctors Hospital dietitian Julia Lee, RD, says one good rule of thumb when it comes to eating healthy Bahamian cuisine is to make vegetable-based dishes a main part of the meal.
"A general guideline to healthy eating is to incorporate more of a plant-based diet," explains Lee.
For example, she suggests starting a meal with a salad with light dressing, then having an entree that does not include anything fried, but rather steamed or grilled.
"Seafood is a very good choice as long as it's not fried or battered," says Lee. "Chicken without the skin and lean red meat are also good choices."
Lee notes that the national favourite, conch salad, is a great choice when it comes to dining healthy.
"Conch does have cholesterol but cholesterol in food does not increase blood cholesterol," she says. Foods high in saturated fat increase blood cholesterol.
Peas 'n rice and everything nice
If your healthy Bahamian meal of grilled lobster and steamed vegetables comes accompanied with a generous portion of peas 'n rice, a traditional Bahamian side dish, there is no need to panic, as long as it is prepared correctly.
"Peas 'n rice is a good food," says Lee. She explains that one of the main components of peas 'n rice is pigeon peas - members of the legume family.
"That family is healthy because legumes are low in fat and they're a good source of fibre," she says. "Pigeon peas do have some protein but their fibre, vitamin and mineral content is what makes them nutritional. Contrary to what some people may think, peas 'n rice is not fattening as long as it's not too greasy."
Moderation is key
If the savoury smells of fried chicken with a side dish of hot, rich macaroni 'n cheese proves too tempting to resist, then it is okay to indulge once in awhile, says Lee.
"Macaroni 'n cheese, is comfort food," she says. "It can complement a meal, but it's not something you should eat every day."
Lee notes that macaroni 'n cheese is not high in calories because of the pasta it is made with, but because of the other ingredients, such as cream, butter and cheese - foods that are typically high in fat.
Watch what you drink
While on vacation many people tend to indulge in alcoholic beverages, especially tropical cocktails: Bahama mamas, yellow birds and pina coladas. Not only are these drinks often high in alcohol, but they are also very high in sugar and sometimes even fat, if they contain coconut.
A pina colada can have as many as 260 calories and one ounce of 80-proof rum has about 69 calories.
"Alcohol in moderation is defined as one drink for women and two drinks for men," says Lee. One drink is equivalent to 12 ounces of beer, 1-1/2 ounces of 80-proof spirits or one ounce of 100-proof spirits.
While making healthy choices when dining out is commendable, the occasional overindulgence is acceptable, says Lee.
"Food is more than just nutrients, it is something to be enjoyed, especially when you're on vacation."
Putting into practice
The healthy dining programme of the University of Michigan makes suggestions for maintaining a healthy diet while dining out. An article on their website advises that you have a glass of water or a piece of fruit before going out for dinner to keep your appetite in check and to avoid buffet-style restaurants and restaurants that serve mainly deep fried food.
Avoid pre-dinner cocktails. Not only is alcohol loaded with calories, but it can also increase your appetite.
Many restaurants also serve a basket of bread before your meal arrives. Try to resist. Although it may lessen your appetite, bread is loaded with carbohydrates and just screams for creamy, decadent butter.
When ordering from the menu pay attention to the way food is described and that will give you a clue to how it is prepared. Dishes that are described as buttery, creamy, au gratin, fried, sauteed, rich or breaded are probably prepared with a lot of fat. Consider foods described as grilled, broiled, baked or steamed instead.
Another way to cut calories is to split a main course with a friend and order dinner-sized salads with light dressing. Also consider splitting dessert if you truly must have something sweet.
Healthy menus
With studies and statistics showing an alarming rise in obesity in North America, it's not surprising that more people are adopting a healthier lifestyle that includes a sensible diet and lots of exercise.
Many restaurants, including fast-food outlets, are also cashing in on the trend towards healthier eating, adding to their menus a variety of salads, lean meats and grilled foods.
Sue Lawrence, sales director of Luciano's of Chicago on East Bay Street, acknowledges that people are looking for healthier restaurant fare.
She points out that the menu at Luciano's offers a "Cucina lite" section, featuring meals suitable for diners following a low-carb or no-carbohydrate diet. "Our lighter section doesn't come with such high-carbohydrate foods as potatoes or pasta - it's a very low-carb option," she says. Lawrence notes that even the restaurant's pasta dishes are accompanied by lots of fresh vegetables.
Patrons at Friday's Soon Come may also notice that the restaurant offers an Atkins menu, featuring low-carb dishes and items suitable for those following the Atkins diet.
"Our rationale for including the Atkins menu is for those who choose to pursue a diet with a low-carb lifestyle but still want to taste the flavour of their meal," explains Dimitris Kosvogiannis, director of marketing and franchise for Friday's Soon Come. "Our menu preserves the spiciness of our local foods without the extra carbs."
Here's an example of a delicious option from the "Cucina lite" at Luciano's of Chicago.
Veal limone
(serves four)
2-1/4 lbs of veal rump
2 tbsp olive oil
4 cloves garlic, minced
1 cup of dry white wine
12 oz homemade chicken stock
4 tbsp butter
4 tbsp flour
Juice from 4 lemons
4 tinned artichoke hearts, cut in half
4 tsp capers
4 tsp toasted pine nuts
Lemon slices for garnish
Chopped parsley for garnish
Cut veal into 12 pieces (3 per person) and pound between wax paper until very thin. Season veal with salt and pepper.
Saute veal pieces in wide frying pan over very high heat in 2 tbsp olive oil until just seared - about 3 seconds per side. Remove immediately from pan.
Add minced garlic to frying pan and saute until browned. Add white wine and boil over high heat until reduced by half. Add chicken stock and boil until reduced by half.
Mix butter and flour together and add to wine/stock mixture stirring constantly until thickened.
Add the lemon juice and stir until incorporated.
Add artichoke hearts to pan and heat through.
Arrange veal on plates and top with limone sauce and artichokes. Toss capers and toasted pine nuts over top of veal. Garnish with lemon slices and chopped parsley.
Serve with sauteed spinach and a grilled tomato.
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