Ok, so as a registered dietitian, you’re probably wondering why I’m writing a post about an oven. Well, it all ties in together doesn’t it (food -> nutrition -> cooking -> ovens!–they’re all related!).

I came across this Turbochef 30 inch Doublewall Speedcook oven in a magazine recently and was interested enough to write a post about it: it’s a two-part oven:

• The top part of the oven is what cooks the food “fast”. It can cook food 15 times faster than “normal cooking”. You can even air crisp and dehydrate foods in this part of the oven! There is a control button in which you tell it what the item is you’re cooking (for example, cookie dough that has been frozen), and it will tell you how long to cook it for.
• The bottom part is your conventional convection oven and is even Kosher approved for Sabbath (when you are not allowed to cook anything). You can also purchase a “single wall” option that does not have the bottom, convection oven.

One of the benefits of the Speedcook oven (besides the time saver!) is that it tells you when a product is 80% done so that you can make adjustments to the cooking time. However, it does not turn off after the product is done.

So how fast CAN you cook food in this speedcook oven?

You can cook a 12 pound turkey in the top part in 42 minutes and an apple pie in 16 minutes (info from the website) while cooking your stuffing in the bottom part. Imagine how easy Thanksgiving meals would be to cook!!!

How much does it cost?

Although you cannot get information on the website as to where to buy this oven or how much it costs, I did find info online that this oven can cost from $6000 to $8000! Too expensive for my kitchen, but it may be perfect for yours! If you’re a multi-millionaire.

When cooking, how often do you substitute an ingredient because you realize that you don’t have it? I typically make sure I have all of the ingredients before I cook a meal or bake a dessert, and if I don’t have an ingredient, I don’t make the item!

Let’s take an example: Jane is making a low-fat cheesecake recipe that she found. However, she realizes that she picked up regular cream cheese instead of low-fat, so she uses that instead. She also decides to use regular sour cream instead of low-fat. Before you know it, Jane substitutes regular fat products instead of low-fat–and her recipe is no longer low in fat. Although this might sound silly–and you may think “I’d never do that!”, be cautious when you are cooking and try not to substitute high fat for those low-fat items.

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How many of us want to eat healthy food but don’t have the time or the ability to cook “good” meals? Well, I stumbled upon a cookbook recently that gives a lot of “down-to-earth” recipes but that are healthy and tasty at the same time. Chef Jennifer Bucko and Registered Dietitian Lara Rondinelli wrote a cookbook called “The Healthy Carb Diabetes Cookbook: Favorite Foods to Fit Your Meal Plan.”

Published by the American Diabetes Association, this book is meant for those of us who have diabetes and anyone who is looking to eat healthfully by watching sodium and fat content!

What I Liked About the Cookbook:

• Easy ingredients!! I didn’t have to go far to make a recipe–most of the ingredients were in my home or easy to find at the grocery store
• Simple recipes–the recipes were easy to follow and gave concise directions
• Variety of recipes–There are a variety of recipes (Asian, Mexican, Italian, “American”, “Soul Food”) to choose from. Examples include: Asian Beef Kabobs, Beef Taco Supreme, Bruschetta, Oven-Fried Chicken, Spinach Artichoke Dip, Baked Tilapia, Italian Wedding Soup, Blueberry Muffins….
• Cooking and Nutrition Tips–each recipe had either a cooking tip or a nutrition tip that tells you foods/ingredients that can be substituted and nutrition tidbits on ingredients (for example, the benefits of fish). These tips came in handy when I was using the cookbook.
• A Nutrition Label–every recipe had a nutrition label (which looked exactly like the ones you see on your food).

What I Thought They Could Do Better:

• The Nutrition Label–it was a great addition to the cookbook but did not give an explanation of the label in the front of the book. The cookbook assumed that you already have knowledge of how to read a nutrition label.
• The Diabetes Section–The cookbook also assumed that you already are knowledgeable about diabetes–if you are just diagnosed with diabetes and don’t exactly know what you should be eating, you would need to pair this cookbook with a general book on diabetes and nutrition.
• Photos–There are no color photos (and minimal photos if that). I assume this is to keep the cost of the book to a minimum, but this would help to see if the recipe looks appetizing or if what I made looks like it is “supposed to!”
• Format–Put it in a format that would be easy to lay down on a countertop while cooking. Again, they probably didn’t do this in order to keep the cost down.
• Desserts–The dessert section was “skimpy”, but then again, I guess that’s what the “Big Book of Holiday Desserts” cookbook is for!

Taste Test:

I tried the French Toast muffins, which were made with fat-free half-and-half, wheat bread, and egg substitute (besides a few other ingredients). Although my husband did not like them (but he doesn’t like wheat bread and french toast in general so he was not a good judge!), I thought it was a great morning meal, full of protein and whole grains (depending on the bread you used). It reheated well and filled me up for several hours afterwards.

Overall, I think it’s a good cookbook for those of you who like to cook simple, healthy meals! I am already planning my list of foods to cook this week based on this cookbook! Enjoy!

Recently, my friend Joe emailed me with this question:

“When I was growing up, we used to have eggs all of the time for breakfast. When I got older, I stopped eating eggs because I didn’t think they were healthy; I heard that eggs had cholesterol, which is bad for me! Can I enjoy eggs if I am at risk for high cholesterol?”

Well, this is the age old debate about whether eggs are healthy or not and whether they can be consumed on a heart healthy diet.

Let’s start at the beginning: What is Cholesterol?

Cholesterol is a fat-like waxy substance found in our blood and cells. It helps produce some hormones (like sex hormones and vitamin D, which is important for calcium absorption) and it makes up cell membranes. Not only do we find cholesterol in foods we eat (all foods from animal sources, like beef, poultry, and dairy products—and foods made with dairy products) but our bodies also produce some cholesterol. Serum or blood cholesterol (what we hear about when people say “my cholesterol levels are high”) is cholesterol that is circulating through our bloodstream. If we have high levels in our blood, there is a greater risk that we will develop heart disease or have a stroke.

What are the cholesterol guidelines?

The American Heart Association and the MyPyramid Plan suggest limiting cholesterol from food sources to less than 300 mg of cholesterol a day. As one whole egg contains 212 mg of cholesterol, that doesn’t leave much room for other cholesterol-containing foods. For example, one 3-ounce, 95% lean hamburger contains 65 mg of cholesterol; skim milk contains 5 mg; whole-fat dairy products and high fat meats will contain more than this).

So where does the confusion lie?

Well, some scientists state that even if you eat high amounts of cholesterol in food, it does not affect your blood levels of cholesterol. Other scientists state that it DOES matter how much cholesterol you eat and whether your blood cholesterol levels will go up (if you eat too much cholesterol-containing foods) or go down (if you decrease your consumption).

From what I understand, scientists are beginning to think that every person is different, and that genetics (family history) accounts for some of your cholesterol levels. So, in some people, if your family has a history of high cholesterol and heart disease, there is a greater chance that your blood cholesterol levels will be high even if you eat a low-cholesterol diet. Make sense?

And this is where the debate continues. Some resources tell you to not believe the hype that eating lots of eggs will lead to high cholesterol, and some (like the American Heart Association, the Dietary Guidelines, and the MyPyramid Plan) will tell you that it does.  I believe that these sources must tell you so because they need to make recommendations for the person at risk of heart disease (in the case of the American Heart Association), and for the general population. These guidelines suggest limiting whole egg consumption to 3 whole eggs (or 3 egg yolks) per week. Egg whites, because they do not contain any cholesterol, can be consumed in relatively unlimited quantities.

If you want more specific guidelines as to how much cholesterol you can eat, I would talk with your doctor and registered dietitian. Your doctor will be able to prescribe blood work to test your cholesterol levels, and then, working in conjunction with your dietitian, will be able to see if genetics and your diet play a role in your cholesterol levels. If you are like my husband, his cholesterol levels are great even though he does eat a higher cholesterol diet than I do. If you are like me, genetics plays a big role in my cholesterol levels, and it is essential for me to watch my cholesterol intake.

My suggestions:

1. When cooking, use egg whites when possible instead of whole eggs: 2 egg whites are equal to 1 whole egg.
2. If you have high cholesterol or have a strong family history of high cholesterol or heart disease, limit your whole egg consumption to 3 per week. However, if you do not usually consume high cholesterol foods, then you may be able to eat an egg per day within a low-cholesterol diet.
3. If you do not have high cholesterol and do not have a family history of high cholesterol/heart disease, it may be ok to eat an egg every day. Talk with your doctor and registered dietitian for more specific guidelines for your body, though.

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As we continue along through National Nutrition Month®, our final key message is: Find the healthy fats when making food choices. By choosing polyunsaturated or monounsaturated fats, you can keep your saturated fats, trans fat, and cholesterol low.

Not all fats are created equal. Some fats can help lower our cholesterol levels and help reduce our risk of heart disease and stroke. Other fats can actually do the opposite, if consumed in large amounts, and raise our risk of heart disease. The healthier fats are monounsaturated and polyunsaturated fats, which can help lower total cholesterol levels.  The unhealthier fats, saturated fat and trans fat, raise cholesterol levels. But in terms of calories, all fats  have the same amount of calories per gram weight. So, if you are looking for weight loss only, then it doesn’t matter what type of fat you eat–any fat (whether the healthier or unhealthier kind), if consumed in excess–will lead to more fat on your body.

The Healthier Fats

Foods high in monounsaturated fat and polyunsaturated fat are usually liquid at room temperature.  Good sources of monounsaturated fat include olive oil, peanuts (and peanut products), and canola oil. Most types of nuts are usually good sources of monounsaturated fat.

There are several types of polyunsaturated fat, one of which, the omega-3 fatty acids, has gotten a lot of press lately. These fatty acids (the omega-3’s) are found in “fatty” fish, like salmon, herring, and mackerel, walnuts, and flax seeds and oils. Other sources of polyunsaturated fats include soy oil, safflower oil, sunflower oil, and nuts.

The Unhealthier Fats

Foods high in saturated fat are usually solid at room temperature. Examples are butter, shortening, fatty cuts of meat (think of the white part of the meat), coconut and palm oils, and most animal products (whole fat dairy for example). 

Trans fat is actually unsaturated fat that is hydrogenated (hydrogen is added to the unsaturated fat) to make the product more shelf-stable. However, when it gets into your body, it acts more like a saturated fat and can raise your cholesterol levels. Foods that may be high in trans fat are chips, crackers, cookies, and many desserts found on the shelf of the grocery store.  However, many food companies are now trying to make your favorite foods with little (or no) trans fat.  Fried foods also tend to be high in trans fat, so eat these in moderation.

A great site to check out to get an in-depth look at the different types of fats is the American Heart Association.

In summary, choose foods high in the unsaturated fats more often, and those high in saturated fats and trans fats less often.  But remember, when it comes to weight and calories, fat contain more calories per gram of weight than both protein and carbohydrates, so choose your healthy fats in moderation.