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Archive for the ‘Mediterranean Diet’ Category

Masoor Dal (Red Lentils) with Tomatoes and Cilantro

Monday, August 24th, 2009
Massor Dal

Massor Dal

by Marcus Ettinger DC, BSc

Masoor dal with Tomatoes and Cilantro is a great low calorie, protein and fiber rich meal.  It can be a main course when ladled on top of 1/2 cup cooked Basmati rice.

I love this hearty lentil dish as a substitute for meat.  Those with blood type A really do well, with increased energy and well-being, when they reduce animal protein and substitute beans and lentils in its place.

Ingredients:

  • 2 cups – masoor dal gota (Gota means w/o skins)
  • 1 1/2 tsp – garam masala
  • 1 1/2 tsp – turmeric
  • 1 tsp – sea salt
  • 4 tbsp – olive oil
  • 1 1/2 – medium brown onion, chopped
  • 3 – large garlic cloves, finely chopped (can use up to 1 full bulb is desired)
  • 1 – (1 inch piece) ginger root, finely chopped
  • 1 – large jalapeno, finely chopped
  • 2 – tomatoes, chopped
  • 1 bunch cilantro, chopped
  • Water

Preparation:

Rinse masoor dal thoroughly in running water until the water runs clear.  In a 4 quart pot bring 1 quart of water to a boil.  Add masoor dal.  Note: do not cover the pot or it will boil over.

Cook between 10-15 minutes (this is the half-way point), add 1/2 tsp garam masala, 1/2 tsp turmeric and 1 tsp sea salt. As the masoor dal cooks the water will evaporate and it will thicken, and fluff to double or triple its original size.

Add more water if needed to keep the masoor dal loose.  We are looking for a cream of wheat texture.  When masoor dal is soft, turn off the heat.

Masoor dal

Masoor dal

In a pan, heat oil till very hot and add onions.  Cook until translucent but not browned.

Add garlic, ginger and jalapeno. Continue to cook until the onions are a pale yellow.  Add the remaining 1 tsp of garam masala and 1 tsp of turmeric.  Stir frequently so that the spices don’t burn.

Onions, garlic, ginger and jalapeno

Onions, garlic, ginger and jalapeno

Keep stirring until the the mixture starts to stick together.  Add tomatoes and cilantro.  Cook until the tomatoes soften.

Tomatoes and cilantro added to mixture

Tomatoes and cilantro added to mixture

Pour the tomato mixture into the masoor dal and simmer to blend all the flavors.  Add more salt if needed.

Walnuts & Red Wine Every Day Keep Cancer & Doctor Away

Tuesday, April 21st, 2009

walnutOrange, CA. – Two new studies just came out confirming that long-term consumption of red wine and walnuts decreased the incidence and/or severity of certain forms of cancer (breast cancer).

In the first study, researcher W. Elaine Hardman, PhD, associate professor of biochemistry at Marshall University School of Medicine in Huntington, W.Va., credits the disease-fighting omega-3 fatty acids, antioxidants, and in particular, phytosterols, in the walnuts for creating the cancer inhibiting environment.

The study also suggested that if you have breast cancer, walnuts may help to limit tumor growth and may even prevent breast cancer for occurring in the first place.  Just two, one ounce servings of walnuts (14 whole walnuts) a day may keep the doctor and breast cancer away.

wineIn the second study, researchers at The School of Public Health at Yale University studied more than 500 women with non-Hodgkin’s lymphoma, a cancer of the lymphatic system.  At the time of their initial diagnosis, the women were asked a battery of questions regarding their alcohol consumption: whether they drank, what they drank, how much they drank, and for how long they had been drinking. Then they were followed for eight to 12 years.

“We found that wine had a protective effect,” says Xuesong Han, a doctoral candidate in cancer epidemiology.”  Among the findings the researchers found that almost three-fourths of women who drank at least 12 glasses of wine over their lifetime were alive five years after diagnosis, compared with two-thirds of those who never drank wine.  Thirty-five percent of those who never drank relapsed within five years vs. 30% of those who drank wine.

Han said, “the longer a woman drank, the lower the chance she would suffer a relapse or die within five years of diagnosis.” Patients who had been drinking wine for at least 25 years prior to diagnosis were 26% less likely to relapse or develop a secondary cancer and 33% less likely to die over the five-year period, compared with non-wine drinkers.

Additional: Richard A. Baxter, MD, a plastic surgeon in Seattle and the author of Age Gets Better with Wine says, “The latest anti-aging weapon is not an injection or a wonder cream, and it doesn’t involve any nipping or tucking either. It’s a glass of red wine a day for women and two for men.” Quoted from a lecture given at the American Society for Aesthetic Plastic Surgery in Washington, D.C., April 27, 2010

Personal Comment: As far as I am concerned, cancer is not a disease per say but a set of symptoms caused by an underlying nutritional deficiency, just a scurvy is a set of symptoms caused by a severe vitamin C deficiency. “Prevention is the only true cure for cancer.” Billions of dollars have been raised in the name of cancer research and billions more spent on medical treatment, but a mere fraction has been raised for the study of the real and only cure, prevention.  It is our diet, lifestyle and lack or preventative medicine/diagnostics that precipitates the right environment for cancer development.  As single units, wine or walnuts are at best weak treatments for cancer but work their true magic as part of  a comprehensive cancer prevention diet; like the Mediterranean diet.  The Mediterranean Diet, rich in omega fatty acids, fruits, vegetables, nuts, lean meats and wine is a perfect example of a cancer prevention diet, and the statistics prove it.  The above two studies just validate this point further.

Dr. Marcus Ettinger has been in practice, in orange county, for just over 21 years.  Dr. Ettinger is a “21st Century Medical Detective”, Holistic and Integrative Medicine Expert, and Dynamic Orange County Chiropractor.


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