How Culinary Nutrition Can Work For You!

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Feeling a disconnect between what you like to cook and what you have to cook because of dietary guidelines you have to follow? Don’t despair, the link between nutrition and cooking can be successful when equipped with the right ingredients!

As I write this article, Ann and I have been working together for nearly five years. As many relationships do, ours has evolved over time.

In part, we do work for FountainAvenueKitchen in our individual silos. I like to research and write nutrition topics and provide support to personal nutrition and family meal planning clients. Ann is constantly tweaking (and re-tweaking) recipes, working on the website, and devoting time to our community, teaching cooking skills to the youth at several local organizations.

Recently, we have been even more engaged with each other’s work, collaborating in new and different ways. Ann often pitches ideas for nutrition articles and mentions headlines that are hot off the press. I’ll help vet a recipe or pitch a favorite recipe back to her.

We also put our heads together when cooking for clients who want delicious meals while adhering to various dietary restrictions. We want to provide our clients with tasty foods that make an impact – and we never suggest a recipe substitution without vetting it first. This, at its core, is the definition of culinary nutrition: combining food science with cooking skills to create nutritious and fulfilling meals for individuals and families. And we aren’t willing to compromise on flavor.

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Following is a collection of some of our favorite recipes that can be (and have been) modified to accommodate the various needs of our friends, family, and clients. And our own too!

While each recipe below has a variety of merits and applications, this particular collection is built for those who are using dietary interventions in setting of cardiac related illness or symptoms. As examples, this could include those who have recently suffered a stroke or heart attack, as well as those trying to lower blood pressure, triglycerides, or improve cholesterol ratios. In general, recommendations typically include lowering intake of saturated fat, while increasing intake of fruits, vegetables, and soluble fibers.

Every person is different, so maybe not every recipe modification is appropriate for you, or even appeals to you, but hopefully this provides some inspiration as to how culinary nutrition could work for you! If you love one of our recipes and are unsure if (or how) it can be modified to fit your needs, feel free to ask in the comment section of the recipe. We will respond within a day or two.

Note: Each recipe listed below contains a general summary, to which I’ve added my own nutrition insight.

If you’d like to see another recipe collection on a topic that interests you, feel free to email me at emily@fountainavenuekitchen.com. If you are interested in personal counseling, read more about how you can connect with me one on one.

As always, your comments and questions are welcome!you have specific needs to reach out to us.

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Mushroom Ground Beef

The use of mushrooms and a simple technique seamlessly adds beta-glucan fiber (to support lowering LDL cholesterol) and flavor to regular ground beef, making it an ideal way to incorporate more plant-based eating into our diets, even if we still enjoy meat.

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Italian Salsa Verde

Vibrantly green and bursting with flavor, this classic sauce can be spooned over anything to elevate flavor. The anchovies add a non-fishy flavor punch and some Omega-3 for those who don't eat fish otherwise. Note: for those with higher blood pressure, this will be higher in sodium.

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Egg White Muffins

A filling, wholesome, grab-and-go breakfast, egg white muffins are protein-rich, reheat well, and freezer friendly. While egg yolks do not contribute to cholesterol as much as we used to think they did, this is a great option for those who eat a lot of eggs. It's also the perfect vessel for adding in your favorite veggies!

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Budget Sushi Bowls

Eating well on a shoestring budget is easy with these flavor-packed bowls, which conveniently rely on canned tuna or salmon (a great way to pack in Omega-3 fatty acids). Perfect for a speedy weeknight meal or packable lunch, and a great way to add new veggies and legumes such as pickled veggies and edamame.

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Salt-Free Smoked Paprika Chicken with Lime

For those who are tasked with watching sodium intake, we know it can be challenging. This recipe is a good example of skipping the salt without losing the flavor. Plus, it’s easy to make and the leftovers can be transformed into a brand new meal.

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Kitchen Sink Breakfast Cookies

A hearty, wholesome combination of odds and ends you likely have on hand, these one-bowl cookies are worth waking up for! (gluten-free and vegan optional). Use your favorite nuts and seeds.

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Homemade Sausage

If you want to reduce intake of processed meats, here's a way to enjoy sausage with all the classic flavor but without nitrates, nitrites, and other ingredients you prefer to avoid.

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How to Roast Any Vegetable

Having a quick veggie side dish on hand will help provide nutritional oomph to whatever meal you are making. This convenient guide offers cooking times, temperatures, helpful hints and lots of delicious ideas to make the most of inexpensive, healthy, versatile vegetables!

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