Questions

Quick-links to question categories:

Pasta
Fish
Cooking Fats
Soy/Isoflavones
Cooking Vegetables
Baking
Cooking Safety

Do you have a question? Submit one today!

Pasta:

Q: I heard that pasta using semolina flour is just as good for you as whole wheat pasta. Is this true? I have found that whole wheat pasta lacks something.

Chef4Life: Most whole wheat pasta is combination of whole wheat and semolina or all-purpose flour. It generally has about 2 grams more fiber per serving than the same amount of semolina pasta, but is fairly similar in other nutrient levels. The topping is just as important as the type of pasta selected and can easily become the nutritional high point or down fall of a pasta dish. Limit high fat meat sauces and opt for tomato sauce, chicken, or shellfish. The fiber content, as well as other nutrients, of a semonlina pasta dish can be bolstered by adding vegetables or beans. Boun Appetito!

Fish:

Q: I enjoy a lot of seafood in my diet. What are the healthiest types of seafood to incorporate into a cancer prevention diet, the healthiest cooking methods, and some suggestions for maximizing flavor or creative cooking ideas?

Chef4Life: Even the fattiest fish, such as salmon, tends to be lower in total fat than meat so almost all choices are good. Shellfish is very low in fat and saturated fat, but, unfortunately, has a bad reputation for its cholesterol content. Remember, it is the saturated fat and trans fat (man made saturated fat), not dietary cholesterol, that most significantly raise the "bad" fat levels in our bodies.

I say, bring on the shrimp and scallops, and watch the cooking methods and condiments to keep the fat low. Either might be quickly sautéed in a non-stick pan with just a drop of olive oil. Shrimp is firm and can be grilled without risk of breaking; the same is true of large sea scallops. Either can be added to soups or stews, cooking in the flavorful liquid. Lobster is very low in fat until it is dredged in melted clarified butter. In this case, you might make a side sauce using a low-fat mayonnaise mixed with herbs and spices. If you are looking for fish rich in protective omega-3 fatty acids, salmon (opt for wild salmon), tuna, striped bass, bluefish, sardines, squid, and anchovies are all very good sources.

As with all high protein food (meat, fish, and poultry) keep serving sizes at about 4 to 5 ounces (cooked) - this is an excellent way to control the amount of fat in your diet. Adapting cooking method also helps. Pan searing, roasting, and grilling help keep the fat low and allow the full flavor of the fish to come though. At Memorial Sloan Kettering Prevention and Wellness Center, I have demonstrated steaming fish using an inexpensive convection steamer. To maximize flavor, I suggest marinating the fish before placing in the steaming tray. The same might be done before grilling.

I hope you find this information helpful. You might also take a look at Mark Bittman's Fish: The Complete Guide to Buying and Cooking (John Wiley and Sons, 2000).

Cooking Fats

Q: Which is the healthiest oil for cooking on medium high heat? Is canola a good oil?

Chef4Life: The two oils you mention are fine at medium-high heat and both are high in monounsaturated fatty acids, which can be considered "healthy." Peanut oil, also predominantly monounsaturated, has a high smoke point (tolerance before it begins breaking down) and is great for high heat cooking. All oils contain about 14 grams of fat per tablespoons which adds up to 125 calories. Even if you're selecting "healthy fats," watch the portion size as the calories add up.

Soy/Isoflavones

Q: Does cooking food in the microwave destroy isoflavones contained in the food?

Chef4Life: The information that I have looked at indicates that Isoflavones are fairly stable. Under normal cooking methods isoflavones are not destroyed. You might also contact the United Soybean Board. They have and "Ask a Question" link:

http://www.soybean.org/

Cooking Vegetables

Q: Does steaming escarole and beans with oil, garlic, salt and pepper, make it loose its healthy benefits if steamed for more than 10 minutes.

Chef4Life: A member of the chicory family endive, with loose elongated heads and broad wavy leaves joined together at the base, can be eaten raw or cooked. The inner leaves are not as sharp-tasting as the darker outer leaves. Used both as a salad and cooking green. When cooking escarole, consider adding dried fruit; with its slightly bitter flavor, a sprinkling of currants or raisins can add a nice contrast to flavor as well as adding nutrients.

Some tips about cooking vegetables, including escarole:

  • Cooking should enhance the flavor of vegetables.
  • Many vegetables require, including escarole, require less than 10 minutes of cooking.
  • Overcooking makes the vegetable mushy and diminishes nutrients, especially vitamins A & C.
  • Overcooking tends to dilute the desirable vegetable flavors.
  • Use as little water as possible to retain water-soluble nutrients; add more only as necessary to continue cooking.

Baking

Q: All the cookbooks for high cholesterol tell us to cut the butter in half and substitute pureed fruit for the other half. Then use twice as many egg whites for whole eggs. When I do this my cookies come out like rubber and the cakes are inedible. HELP.

Chef4Life: I'm more of a cook than a baker, but I found a great website (www.baking911.com) that addresses your question. With the exception of quick breads and some muffins, the baking specialist, Sarah Phillips, advises against using fruit purees as a substitute for fat in baked goods. She suggests cutting the fat and adjusting the ratio of other ingredients -- in other words a lot of experimentation. The link below will direct you to this page of her website.

www.baking911.com

Another suggestion is Susan Gold Purdy's Have Your Cake and Eat it Too. I have tried many of the recipes, all with good results: http://www.amazon.com/exec/obidos/...v=glance&s=books

Cooking Safety

Q: Are there carcinogenic concerns about nonstick pans?

Chef4Life: Nonstick pans emit fumes called perflurinated chemicals (PFCs). Research on PCFs is ongoing. To date, the Environmental Protection Agency (EPA) has said that there is no reason for consumers to stop using nonstick products. Nonstick cooking and bakeware can be helpful in creating flavorful dishes while moderating fat. Low or medium heat should be used for cookware with nonstick surfaces. The coatings can withstand temperatures up to 500 F, which is well above what is recommended for frying or baking (Strang Cancer Prevention Center Cookbook by Pensiero et al, McGraw-Hill, 2004). If you are going to use nonstick cookware, never overheat the pan.

Q: I've heard that barbecuing produces polycyclic aromatic hydrocarbons, which are cancer-causing substances. Does this statement refer to barbecues using charcoal, or are the hydrocarbons also created in those grills that do not use charcoal?

Chef4Life: The ordinary process of cooking can promote the formation of chemical compounds like heterocyclic amines (from heating aminoacids or proteins), polycyclic hydrocarbons (from charring meat), furfural (from heating sugars), and nitrosamines (from gas cooking or barbecuing). The formation of these compounds is dependent on the type of food, cooking method (frying, broiling, or barbecuing), time, and temperature (above 100 degrees centigrade or 212 degrees Fahrenheit). Studies thus far have not measured directly the intake of heterocyclic amines and are not conclusive, but it is reasonable to limit our intake of heterocyclic amines because it is known that these compounds are cancer-causing. However, levels of intake shown to be carcinogenic in animals are many-fold higher than those consumed by people; the effects of these moderate intakes are unclear and an area of active research. My suggestions are to continue to eat grilled foods in moderation. Below are some suggestions to reduce the formation of carcinogenic compounds during cooking:

  • Trim all excess fat off of meat and remove the skin from poultry. This limits the amount of fat which drips during grilling, reducing, or charring.
  • Wipe marinades off of meat, fish, poultry, or vegetables before grilling.
  • Precook (microwave, poach, or roast) chicken or pork before placing on the grill, limiting high heat contact and charring. (This will also help to ensure that bacteria which can cause food-borne illnesses is killed).
  • Do not use juices that are released from the cooked meat once it has been taken off the grill.
  • When grilling, cook food at least 6 inches above the heatsource.
  • If charring occurs, do not eat the burned portions.
  • Don't use mesquite; it produces very high heat which can cause charring.
  • If drippings from fat create a lot of smoke, remove food from the grill or reduce heat.
  • Serve grilled foods with vitamin C rich foods. Ideas include tomato salads, fruit or vegetable salsas, chutneys or relishes, or orange and red onion salad.
  • Steam foods sealed in foil wrap over the grill.
  • Brush vegetables with a little oil to prevent sticking to the grill and burning.
  • Keep vegetables slices to less than 2-inches thick to reduce cooking time on the grill or precook slightly by roasting.
  • Enjoy meat with plenty of vegetables, fruits, and grains.
  • Think of meat as a side dish rather than a main course.
  • Limit or avoid fried foods.
  • Think about: how often you grill; what foods you grill; howwell-done the meat is; and what other foods you eat.