I made your Butternut Squash and Coconut Curry recipe today and we enjoyed it. My friend and I each had a serving and I have a lot left over. So I would say that it made quite a few more portions that 4-6, maybe more like 8 or 10.
I used 2 tablespoons of Mekhala's Organic Red Curry Paste (and the recipe calls for 2-4 Tbs), and we thought it was very spicy (but we like spicy). I didn't add fish sauce., but I did add cubes tofu and tempeh that had been sautéd with soy sauce, and my soy sauce was regular soy sauce, not low sodium. I used the whole can of coconut milk. I thought it was needed for taste (so the rest of the day I cut back on saturated fat).
BTW, I could not come up with an alternative to coconut milk that I thought would work, not even for just half of the coconut milk. These were the alternatives I thought I'd try, but I nixed them both before I even added them to the curry:
-- White beans pureed -- a can of cannelloni beans (with their liquid) - too acidy tasting
-- Cauliflower, steamed and then pureed -- too much of a cauliflower (cabbage like) flavor
Annie, it was nice to have your curry recipe and to make it for my friend who is not used to having this kind of food. It was a new experience for her and she enjoyed it, as did I. Thanks!
Hi! I love how you worked with this recipe. I went back and forth on portion sizes with my book publishing team. Me: scale them down as it's a rich dish. Them: make it ample so people are not disappointed. It was a negotiation. I have found that it freezes well so not such a problem to have too much.
Good Morning Annie - I just updated my payment information to renew my membership but not really due until February. If you still are giving a subscription to anyone renewing (although not until Feb) I would like to donate mine to scholarship program. Let me know if I need to do anything else
I'll look forward to seeing you Monday on Zoom. Thanks Karen
I'm so glad I subscribed to BHK! I value your well written articles that summarize the research -- what we know and very importantly also what we don't know. Also I get inspired by the recipes you share with us, though I don't think I've cooked any of them yet. And, thanks for sharing so much helpful info and being so responsive to our comments, too.
BTW, about Butternut Squash and Coconut Curry. It looks like it would be great but what has kept me from making it is the coconut milk. And, I may be wrong, but I estimate that since this recipe serves 6-8, even in just 1/8 of this recipe, a person will get 9.6 grams, let's call it 10 grams, of saturated fat which is 90 calories from saturated fat. For someone consuming 2000 calories a day 90 calories represents 4.5% of the days calories, which is close to the max of 5% (5-6%) of calories from saturated fat, according to the research you've provided, which I'm trying to follow.
This is not a problem for someone who hardly has any other sources of fat in a day. But given that all fats in food are a mixture of fatty acids, you get some saturated fat even from nuts and seeds that are high in poly and monounsaturated fats. So it might not be that easy to keep the total sat fat in rest of the day's meals low enough to get the day's total to no more than 5 of 6% of calories from saturated fat.
Again, I could be mistaken. And I don't want to be picky, but to me this much coconut milk in the recipe is a show stopper since I especially need to keep saturated fat low (reduce LDL level). I'm going to try to make this recipe using less coconut milk and seeing what else I can add to make up for the reduced amount. I'll let you know what I find discover when experimenting in the kitchen.
Annie, thanks again for all that you do to help so many of us!
Hi Leni. I'm happy you are enjoying the newsletter. I certainly enjoy having you here. I look at coconut-based foods like coconut milk as splurges--foods fairly high in sat fat that I don't eat very often. In a dietary pattern that is otherwise very low in sat fat (under 5%), an occasional curry supper probably won't change longterm health outcomes. If you are diligently trying to get your LDL down, however, by following the Portfolio guidelines, then I would certainly avoid any coconut products. I give a lower fat option in the recipe by subbing in almond milk for some or most of the coconut. That's what I usually do.
Annie, thanks for the reminder about daily food vs dietary pattern. I will keep this in mind! It's certainly freeing! Haven't tried almond milk yet, but will give it or something like it a go.
Wanted to share that in preparing some of weekly omelets, that certainly those veggies with flavonols like peppers and spinach are tasty and great, always include onions and mushrooms, but also found adding the walnut parm as an ingredient was delicious!!! Always using it in this context going forward!
I've learned so much this past year from the BHK newsletter and Instagram posts! Most significantly your work has encouraged me to be more proactive with my health. As I round the bend toward 50 I am learning to be more assertive with my doctors and thorough with my own health education so I can be clear about my goals and get the support I need. As a cooking teacher myself, I especially appreciate that your approach to food is centered around nutritious food that is delicious; you do a great job of focusing more on what to add vs. what one "can't" or "shouldn't" have. I'm so grateful for your work!
Rebecca, this means the world to me! Being proactive, setting goals, being more assertive with health care--this is a smart path. Cheers to you for soaking up the knowledge and acting on it. Lots of people read about being healthy but very few actually internalize that and take action. xoxo
To be honest, before BHK I hadn't realised just how much of an impact diet can have on the brain and prevention of diseases, so although there is no one takeaway, there is a massive overall takeaway from reading BHK. thank you!
Ever since I became a reader of your newsletter and BHA pioneer, I've been sharing with friends what I learn here, and trying new recipies and new habits at home. As takeaways, I made an adjustment to my wine intake, several new ingredients, and a significant improvement in the quality of purchases. I have been able to maintain regularity in the use of BrainHQ and daily moments of meditation. There's no way to forget a remarkable phrase from Stacy Fisher, which I take very seriously: "twenty minutes of Yoga Nidra equals 2 hours of deep sleep". Still struggling to replace some sleep hours lost at work. Best regards to you all and Thank you for so fruitful year.
Hi Gardel! Yes, you are truly a BHA pioneer! And a brain health retreat alum, to boot! I think what you describe here is so important--small thoughtful changes over time add up to new habits that can change your brain health. I hope you are sleeping better! xoxo
As a Brain Health Ambassador, its fits right in with my responsibilities in leading Cancer Survivorship, as chemotherapy and endocrine therapy can also affect the brain. As a cancer survivor, this has touched me personally. I was fortunate that your cookbook came out when I came to realize that my neurons needed more assistance. I bought it, then fortuitiously saw you in conference! I have since bought at least 6-7 additional books as gifts to individuals who want to know more about the ins and outs of the MIND diet, but also how to go about it. If I am not aware of something you write about, once I have read about it, I look up more. I have shared a subscription to your newsletter with others. I made the pumpkin and tahini pie (yum) for Thanksgiving for my family and for my colleague who had family coming as well! I too have done some riffs on your recipes--you stimulate us to be creative, but also practical if we run out of something!
Hi Beth! I am so grateful to have met you. You are an incredible inspiration to your patients and everyone else, so I am really honored to have inspired you. Thanks for sharing all of this. Let's go back to Italy!!!
I’ve been a vegan for almost 4 yrs. But bc of you, I’ve been eating salmon/ fish again. I have never eaten sardines before( my husband has been known to scoops sardines out of the tin between bread!), but have been enjoying your lemony sardine salad and also sometimes make it similar to how I use to make tuna, adding celery and dill. Love the tomatoes soup, always on repeat. We often add cubed roasted tofu to it! Also on repeat: Tofu and baby book stir fry. I read very carefully about blood pressure and protein requirements. Also, really enjoy your posts relating to your active lifestyle. Love the moose sightings. Tonight, making creamy cannellini bean soup. Cold and rainy here!! I think you’ve helped me and my husband stay in the vegan lane, but lean into other proteins. Thank you for all you do. ❤️❤️❤️
Hi Joanne! It's really wonderful to hear that you can still be mostly vegan but are open to other proteins. I love how you have riffed on the recipes. I am definitely going to start slipping some tofu cubes into the tomato soup! Thank you for being here and I love being connected with you over on IG, too. xoxo
I just made your butternut squash and coconut curry recipe. It was absolutely delicious! I added some carrots and thought it was a great addition. Next time I will put in some protein as you suggested at the bottom of the page. Thank you.!
Hi LInda, so glad you like it! When I created this recipe, I wanted it to be a template for what you have on hand. It makes me so happy to see everyone riffing on it!
We love the broccoli fritters and use a cashew probiotic milk for the sauce, often make without the tomatoes. Just made the chunky chocolate cookies for our river trip down the Caleafu River in Argentina!
Hi Annie,
I made your Butternut Squash and Coconut Curry recipe today and we enjoyed it. My friend and I each had a serving and I have a lot left over. So I would say that it made quite a few more portions that 4-6, maybe more like 8 or 10.
I used 2 tablespoons of Mekhala's Organic Red Curry Paste (and the recipe calls for 2-4 Tbs), and we thought it was very spicy (but we like spicy). I didn't add fish sauce., but I did add cubes tofu and tempeh that had been sautéd with soy sauce, and my soy sauce was regular soy sauce, not low sodium. I used the whole can of coconut milk. I thought it was needed for taste (so the rest of the day I cut back on saturated fat).
BTW, I could not come up with an alternative to coconut milk that I thought would work, not even for just half of the coconut milk. These were the alternatives I thought I'd try, but I nixed them both before I even added them to the curry:
-- White beans pureed -- a can of cannelloni beans (with their liquid) - too acidy tasting
-- Cauliflower, steamed and then pureed -- too much of a cauliflower (cabbage like) flavor
Annie, it was nice to have your curry recipe and to make it for my friend who is not used to having this kind of food. It was a new experience for her and she enjoyed it, as did I. Thanks!
Hi! I love how you worked with this recipe. I went back and forth on portion sizes with my book publishing team. Me: scale them down as it's a rich dish. Them: make it ample so people are not disappointed. It was a negotiation. I have found that it freezes well so not such a problem to have too much.
Good Morning Annie - I just updated my payment information to renew my membership but not really due until February. If you still are giving a subscription to anyone renewing (although not until Feb) I would like to donate mine to scholarship program. Let me know if I need to do anything else
I'll look forward to seeing you Monday on Zoom. Thanks Karen
Hi Karen! Thanks so much, I will go ahead and add your to the scholarship list, which is growing! See you tomorrow.
Hi Annie,
I'm so glad I subscribed to BHK! I value your well written articles that summarize the research -- what we know and very importantly also what we don't know. Also I get inspired by the recipes you share with us, though I don't think I've cooked any of them yet. And, thanks for sharing so much helpful info and being so responsive to our comments, too.
BTW, about Butternut Squash and Coconut Curry. It looks like it would be great but what has kept me from making it is the coconut milk. And, I may be wrong, but I estimate that since this recipe serves 6-8, even in just 1/8 of this recipe, a person will get 9.6 grams, let's call it 10 grams, of saturated fat which is 90 calories from saturated fat. For someone consuming 2000 calories a day 90 calories represents 4.5% of the days calories, which is close to the max of 5% (5-6%) of calories from saturated fat, according to the research you've provided, which I'm trying to follow.
This is not a problem for someone who hardly has any other sources of fat in a day. But given that all fats in food are a mixture of fatty acids, you get some saturated fat even from nuts and seeds that are high in poly and monounsaturated fats. So it might not be that easy to keep the total sat fat in rest of the day's meals low enough to get the day's total to no more than 5 of 6% of calories from saturated fat.
Again, I could be mistaken. And I don't want to be picky, but to me this much coconut milk in the recipe is a show stopper since I especially need to keep saturated fat low (reduce LDL level). I'm going to try to make this recipe using less coconut milk and seeing what else I can add to make up for the reduced amount. I'll let you know what I find discover when experimenting in the kitchen.
Annie, thanks again for all that you do to help so many of us!
Leni
Hi Leni. I'm happy you are enjoying the newsletter. I certainly enjoy having you here. I look at coconut-based foods like coconut milk as splurges--foods fairly high in sat fat that I don't eat very often. In a dietary pattern that is otherwise very low in sat fat (under 5%), an occasional curry supper probably won't change longterm health outcomes. If you are diligently trying to get your LDL down, however, by following the Portfolio guidelines, then I would certainly avoid any coconut products. I give a lower fat option in the recipe by subbing in almond milk for some or most of the coconut. That's what I usually do.
Annie, thanks for the reminder about daily food vs dietary pattern. I will keep this in mind! It's certainly freeing! Haven't tried almond milk yet, but will give it or something like it a go.
Yes, exactly. And it is freeing, it gives us the freedom to really enjoy certain foods that we love.
Wanted to share that in preparing some of weekly omelets, that certainly those veggies with flavonols like peppers and spinach are tasty and great, always include onions and mushrooms, but also found adding the walnut parm as an ingredient was delicious!!! Always using it in this context going forward!
Hi Beth! I have not added the walnut parm to omelets but I think it's a brilliant idea. I haven't found many things that it doesn't make better:)
I've learned so much this past year from the BHK newsletter and Instagram posts! Most significantly your work has encouraged me to be more proactive with my health. As I round the bend toward 50 I am learning to be more assertive with my doctors and thorough with my own health education so I can be clear about my goals and get the support I need. As a cooking teacher myself, I especially appreciate that your approach to food is centered around nutritious food that is delicious; you do a great job of focusing more on what to add vs. what one "can't" or "shouldn't" have. I'm so grateful for your work!
Rebecca, this means the world to me! Being proactive, setting goals, being more assertive with health care--this is a smart path. Cheers to you for soaking up the knowledge and acting on it. Lots of people read about being healthy but very few actually internalize that and take action. xoxo
Italy in 2024 Fall sounds good. We’ll see if I can bear to leave my new granddaughter for a trip!! Ciao..
Oh Jackie that would be so fun!
To be honest, before BHK I hadn't realised just how much of an impact diet can have on the brain and prevention of diseases, so although there is no one takeaway, there is a massive overall takeaway from reading BHK. thank you!
Amazing! You really narrowed in on the key thing Nicola. Thank you for being here!
Ever since I became a reader of your newsletter and BHA pioneer, I've been sharing with friends what I learn here, and trying new recipies and new habits at home. As takeaways, I made an adjustment to my wine intake, several new ingredients, and a significant improvement in the quality of purchases. I have been able to maintain regularity in the use of BrainHQ and daily moments of meditation. There's no way to forget a remarkable phrase from Stacy Fisher, which I take very seriously: "twenty minutes of Yoga Nidra equals 2 hours of deep sleep". Still struggling to replace some sleep hours lost at work. Best regards to you all and Thank you for so fruitful year.
Hi Gardel! Yes, you are truly a BHA pioneer! And a brain health retreat alum, to boot! I think what you describe here is so important--small thoughtful changes over time add up to new habits that can change your brain health. I hope you are sleeping better! xoxo
As a Brain Health Ambassador, its fits right in with my responsibilities in leading Cancer Survivorship, as chemotherapy and endocrine therapy can also affect the brain. As a cancer survivor, this has touched me personally. I was fortunate that your cookbook came out when I came to realize that my neurons needed more assistance. I bought it, then fortuitiously saw you in conference! I have since bought at least 6-7 additional books as gifts to individuals who want to know more about the ins and outs of the MIND diet, but also how to go about it. If I am not aware of something you write about, once I have read about it, I look up more. I have shared a subscription to your newsletter with others. I made the pumpkin and tahini pie (yum) for Thanksgiving for my family and for my colleague who had family coming as well! I too have done some riffs on your recipes--you stimulate us to be creative, but also practical if we run out of something!
Hi Beth! I am so grateful to have met you. You are an incredible inspiration to your patients and everyone else, so I am really honored to have inspired you. Thanks for sharing all of this. Let's go back to Italy!!!
I’ve been a vegan for almost 4 yrs. But bc of you, I’ve been eating salmon/ fish again. I have never eaten sardines before( my husband has been known to scoops sardines out of the tin between bread!), but have been enjoying your lemony sardine salad and also sometimes make it similar to how I use to make tuna, adding celery and dill. Love the tomatoes soup, always on repeat. We often add cubed roasted tofu to it! Also on repeat: Tofu and baby book stir fry. I read very carefully about blood pressure and protein requirements. Also, really enjoy your posts relating to your active lifestyle. Love the moose sightings. Tonight, making creamy cannellini bean soup. Cold and rainy here!! I think you’ve helped me and my husband stay in the vegan lane, but lean into other proteins. Thank you for all you do. ❤️❤️❤️
Hi Joanne! It's really wonderful to hear that you can still be mostly vegan but are open to other proteins. I love how you have riffed on the recipes. I am definitely going to start slipping some tofu cubes into the tomato soup! Thank you for being here and I love being connected with you over on IG, too. xoxo
I just made your butternut squash and coconut curry recipe. It was absolutely delicious! I added some carrots and thought it was a great addition. Next time I will put in some protein as you suggested at the bottom of the page. Thank you.!
Hi LInda, so glad you like it! When I created this recipe, I wanted it to be a template for what you have on hand. It makes me so happy to see everyone riffing on it!
We love the broccoli fritters and use a cashew probiotic milk for the sauce, often make without the tomatoes. Just made the chunky chocolate cookies for our river trip down the Caleafu River in Argentina!
Hi Nancy! Oh the Caleafu, I have such great memories of fishing there. I love your riff on the fritter sauce.
I love your basic granola. I add dried fruit to it...e.g. cranberries.
Thanks Rosalie! It's on repeat at my house too. Glad you enjoy it!