Happy New Year!

Chinese, that is. My entire life I've had Chinese-American friends, so at this point the holiday seems as regular and relevant to me as Rosh Hashana. Just sayin'.

This week we've been studying lung cancer, pneumonia, tuberculosis... all disturbing diseases that eat away at you, leaving you breathless and in pain. I suppose the latter two are success stories, in the U.S. at least, but I think of the people who died of those diseases before there were cures, or those who health care successes have yet to reach. As in the first 100 pages of "The Magic Mountain" that I managed to get through this summer, with young (rich) people slowly dying of tuberculosis in the Swiss alps.

Lung cancer is still terrifying, of course, with about a 14% five-year survival. My grandmother on my mother's side died of lung cancer, and I've been wondering what that must have been like for my mother, a doctor, as the most healthcare-literate person in the family. I imagine that most people want to be hopeful when they receive a devastating diagnosis, but that such optimism would evade a doctor familiar with the numbers and the process. I wonder if it's unfortunate that she died just a few years before a ground-breaking pulmonary adenocarcinoma drug, or if it wouldn't have mattered anyway. These are not things we talk about.

Anyway, do you ever notice a paucity of salads at potlucks? That's often the case here, and anything raw is usually appreciated. Here's my contribution to a New Year potluck, scrapped together from here and here and what I happen to have in the cupboard.

Napa cabbage salad:

• 1 Napa cabbage, sliced as thin as possible
• 2 carrots (or peppers, sweet peas, bean sprouts), sliced as thin as possible
• handful of peanuts
• 2 garlic cloves
• 1 bunch scallions/green onions
• handful of cilantro, chopped
• rice wine vinegar (I substituted rice wine and white vinegar)
• soy sauce
• chili oil or chili flakes
• sesame oil
• sugar
• white pepper

Slice all of your veggies. Chop the garlic, scallions, and cilantro. Stir together about 1/2-1 tablespoon of each of your sauces, sugar, and chili, adding each to taste (the recipes cited above may help you here). Toss in your garlic and herbs, then cabbage and veggies. Enjoy!

P.S. Suggestions welcome if anyone has a favorite cabbage slaw recipe! I wasn't able to find any one recipe that looked perfect.

Healthy fried rice

I am not one of those people who can walk in the door and instantly get back to work. Rather than pretending, I've started relaxing for a few minutes when I get home instead of opening my laptop. Lying down, reading my book--or tonight, chopping vegetables. Since receiving a second lesson from my friend Xin, I decided to try fried rice again. I noticed that last time I started by frying the rice first, which I don't think makes sense.

This version of fried rice is heavy on the vegetables, with stir-fry "stuff" dominating over the rice. Plenty of brown rice though, still, to lend a heartiness to this dish on a cold day like today. This is also a good dish for when you're raiding the pantry, in those busy weeks just before an exam (I usually have carrots, celery, and onions in the fridge).

Brown rice vegetable fried rice (~2 servings):

• 1 carrot, peeled and sliced into matchsticks
• 1 celery stalk, sliced crosswise on a diagonal
• 1 onion, sliced
• 4-6 mushrooms, sliced
• handful of spinach
• 1" piece of ginger, washed with the skin on, finely chopped
• 3 cloves of garlic, peeled and finely chopped
• 1 scallion, chopped
• 1 egg
• tofu, in 1-cm cubes
• 1 cup brown rice, cooked
• canola oil
• soy sauce
• rice wine vinegar
• white pepper

In a wok or large frying pan, scramble the egg in about 1 tsp of oil. Set aside. Add more oil to the pan and then the garlic, ginger, and onion; after a minute or two (when fragrant and just gaining color), add the tofu and rest of the vegetables (add the vegetables in the order in which you want them to cook, saving those barely-cooked vegetables for last). After another few minutes, when the vegetables are just softer but not mushy (add spoonfuls of water as needed to keep from burning), add your rice and the scrambled egg. Continue frying until parts of the rice and tofu crisp up a bit, seasoning with soy sauce, rice wine vinegar, and white pepper to your taste. Garnish with scallion before serving.

I feel better. 

Fish: don't be afraid to cook it!

Over the past 24 hours, I have been attempting to learn the pharmacology of cardiovascular disease. There in my review book, listed in between the statins and "bile acid resins," were the nutritionist's beloved omega-3's, abundant in fish and effective at lowering triglycerides and preventing heart disease. Natural (and delicious) products in there with the best of pharmacology!

As I mentioned previously, my dad sent me home to Albany with fish, which I love, but which I don't like to buy inland (either too expensive at the co-op or too mass-produced-and-frozen-looking at Pricechopper. I'm picky). These are thick steaks, tuna and swordfish, suitable for pan searing and the roasting (rather than frying as I might a thinner piece of fish).

Pan searing and roasting fish: preheat oven to 400 or thereabouts. Roll fish in olive oil, salt, and pepper. Over high heat, add drop of olive oil to a cast iron or other oven-safe pan. Sear fish on one side for 2-3 minutes (until a crust has formed but nothing has burned), then on the other side. Move pan to the oven and cook for 4-5 minutes until fish is medium-rare. (Recipe courtesy Shrink in the Kitchen.)

To make the fish last longer and because I honestly can't eat a huge piece of fish at once, I've been serving it along with a vegetable and starch: over soba noodles and miso soup, alongside Japanese rice and garlicky spinach, over an Italian garlic-and-olive tomato sauce.

 

Tuna over soba noodles and miso soup and alongside Japanese rice and garlicky spinach

Best find this week: bits of lox, though not as pretty, much cheaper at the co-op

Eating more fat (and protein)

Home over winter break, my parents picking up the tab, I found myself eating more protein. Instead of ordering soup out (usually the cheapest item on the menu), I'd order a salad with chicken or a fish sandwich. At home, we had protein every night: lots of fish, tofu, turkey, and bacon, duck, and lamb for the holidays. I felt more full at the end of each meal, and then noticed that I was snacking less throughout the day. My net intake seemed to be about the same.

As a med student, it's easy to develop a fear of fat, both in your food and on your body. (See Mulling on lipids from last April.) When I described my typical school diet to my mother, a family doc, she noted that it's strikingly low in fat--leaving me at risk for staying hungry throughout the day and eating more overall.* That rang true.

Since returning to school, I've made it my goal to eat more protein and to finish each meal feeling satisfied. It helps that my dad sent me back with two beautiful pieces of fish--tuna and swordfish steaks--which I cut into small pieces (about 3 oz) and served on top of noodle soup or with an Italian pasta dish. The nice thing about high fat fish? You can eat a small piece and feel full. The additional protein does not have to dominate.

Instead of a purely vegetarian split pea soup, this week I made split-pea soup seasoned with chicken sausages. Absolutely the easiest recipe I know. This comes from my dad but it is also the recipe on the Goya bag (sorry, dad!).

Split pea soup with sausage:

• 1-1.5 cups dried split peas
• 1 onion, sliced in half or chopped
• 1 carrot, sliced in half or chopped into large chunks (optional--makes the soup slightly sweeter)
• 1 chicken sausage, in large pieces
• tablespoon olive oil

On high heat, saute all of the ingredients in the olive oil. Add several inches of water and boil until the split peas are soft, adding more water as needed. Season with salt and pepper.

Food for tonight and the week: swordfish, tomato 

sauce, pasta pot, split pea soup with chicken sausage.

(*In terms of weight loss, low fat diets are no more effective than other diets, according to the American Academy of Family Physicians. In terms of heart disease, low fat diets are more effective at lowering total and LDL cholesterol, while low-carb diets are more effective at lowering triglycerides and raising HDL cholesterol--both are important strategies.)