Happy Friday! Another long and crazy week, that still isn't over and one that had me wanting to stuff food in my mouth like it was going out of style, looking for a little comfort. Since I was still sneaking leftover Halloween candy at work all week, I am happy to have a new healthy cookbook in my collection and I am happy to be a stop on the TLC Book Tour for The What to Eat When Cookbook: 135+ Deliciously Timed Recipes by Michael F. Roizen, M.D., Michael Crupain, M.D., M.P.H., and James Perko, Sr., CEC, AAC. Accompanying my review is a recipe from the book for pasta, one of the ultimate comfort foods.
Hardcover: 304 pages
Publisher: National Geographic (October 20, 2020)
I had read just a little bit about the What to Eat when Plan (The When Way) but I am always interested in finding good healthy recipes to add to my reportaire, whether or not I follow the eating plan or not. The book starts with a chapter titled: What to Eat When: The Cheat Sheet which gives an overview of the plan. It's fairly simple with the two major principles being, "eat only when the sun is up" and "eat more earlier in the day." These are things I actually do with a heartier breakfast and lunch and a lighter dinner. There are some basic nutritional philosophies, nothing too radical, things like limiting red meat and pork to 4 oz and 6 oz a week respectively. There is a list of "No! Foods"--mainly added sugars, syrups, white flour, processed foods, fried foods and coconut and palm oil. Chapter Two is called The Kitchen Sink and it's all about cooking and food prep--probably most impactful for someone who doesn't cook much. Recipe chapters are divided by Dips, Sauces, Snacks & Apps, Pasta, Grains and Sandwiches, Vegetables, Soups & Salads, Fish & Poultry and Drinks & Desserts and the back includes a 31-day eating plan and a recipe index by both ingredient and by recipe.
Here are some of the recipes I tagged to make, all of the Creamas (pureed vegetables like cauliflower, carrot, artichoke, and corn to use as a base for sauces without using dairy. I picked a recipe with the Artichoke Cream to try), Beet Muhammara, Cashew-Naise (a mayo substitute), Shallot, Mint and Lemon Yogurt, Fennel Bagna Cauda and Harissa Spice Blend, Whole Grain Waffles with Chia Berry Sauce, Mushroom "MLT", Cauliflower Masala with Lemon-Scented Millet, Linguine with Mushroom "Bacon," Onion & Tomato (When Way Amatriciana), Jamaican Jerk Jack, Leftover Celery Sicilian Style, Whole Roasted Cauliflower with Warm Vinaigrette, Asparagus with Cashew Basil "Aioli", Pesto Green Beans, Lentil Dumplings, Fennel with Coriander & Cumin Scented Tomato Sauce, Creamed Corn, Snap Pea Salad, "Addictive" Quinoa Salad, Roasted Vegetable Ribollita, When Way Black Lentil Soup, Trout Piccata, Salmon Rillettes, Salmon Burgers with Harissa Yogurt, When Way Golden Milk, Chocolate Espresso Mousse, Vitality Smoothie, Grape Escape, and Whole Grain and Dark Chocolate WTEW Bars.
Many of the 135 recipes are accompanied by good color photos of the finished dish, and the instructions seem straightforward. There are some harder-to-find ingredients but most things can be purchased at a good grocery store. I did find a few of the recipe choices made a little strange, there are essentially three recipes for salmon burgers/patties--one even being just cooking up a frozen burger--maybe each of the three authors wanted a different salmon burger recipe in there? And there are two different chocolate mousse recipes, again it seems a bit of overkill. Overall, I think this cookbook is one I will use, both for the recipes and the inspiration with the different components. I like cookbooks that give me options and ideas for healthier recipes. It leans to vegetarian/vegan side, even with the chapter with fish (lots of salmon) and (mostly chicken) poultry recipes, which makes it good for me. People looking for the push to eat less meat and more whole grains should find it a good resource even if they don't follow this eating plan.
So I was going to make one of the chocolate mousses but too much chocolate noshing lately, had me looking for a savory dish. I was intrigued by the When Way take on cacio e pepe and I usually have canned artichokes in my pantry. I did fail in using whole grain pasta as I just had regular linguine in my cupboard, so that's what I used.
The What to Eat When Cookbook says, "Roman cacio e pepe is a simple yet delicious dish of just-cooked pasta served with freshlygrated pecorino cheese and a healthy dose of freshly ground pepper. Of course, on the When Way, we recommend limiting your cheese intake, so we came up with this version made with a creamy artichoke sauce (crema di carciofi) rather than cheese. This is a pasta dish we prefer warm, so just make as many servings as you are going to eat immediately."
Prep Time: 20 mins | Cook time: 10 mins
Place the artichokes in a Vitamix or high-speed blender. Add olive oil. start the blender on low speed and increase speed gradually--the mixture is very thick and may not puree if you increase the speed too quickly. Scrape down the side of the blender jar, then shake the jar, and start again as needed. Add water by tablespoonsfuls (up to 3 tablespoons), and continue to blend until a very smooth puree. This may take several minutes.
Bring a large pot of water to a boil. Add salt until it's salty like the sea. Add the pasta and cook until al dente according to package directions. Drain the pasta, then transfer to a large bowl. Add the crema de carciofi and toss to coat. Add agenerous amount of freshly ground black pepper and additional salt to taste,
Nutrition: Serving Size 1/2 Cup: Calories: 601 kcal, Total fiber: 10 g total Protein: 12.3 g Total Fat: 30.7 g total, Saturated Fat: 4 g, Healthy Fat: 24.3, Carbs: 48.7 g, Sugars: 3 g, Sodium: 61 mg, Potassium: 350 mg, Magnesium: 68 mg, Calcium 30 mg
A review copy of "The What to Eat When Cookbook" was provided to me by the
author and the publisher via TLC Book Tours. I was not compensated for
my review and as always, my thoughts and opinions are my own.
You can see the other stops for this TLC Book Tour and what other bloggers thought of the book here.