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Is It Time To End the Low-Fat Myth?

 

Another study, this time from Harvard and The Culinary Institute of America (CIA), finds it is carbs, not fat, that leads to weight gain.

Harvard and the CIA set about to make a smaller muffin recipe that was healthier than those HUGE store bought muffins.

I have always said it is more how much (portion size) food we eat than what we eat that leads to weight gain.

From the article in the International Business Times:

The researchers also noted that other “low-fat” processed foods were usually higher in sugar, carbohydrates or salt than their “full-fat versions”.  The study results highlighted the fact that not only was a “low-fat” muffin high in calories but it also contained more carbohydrates and sugar and about 60 percent more sodium than a regular muffin.

They explained that the type of fat mattered more than the amount of fat because it is the highly processed carbohydrate that has the potential for weight gain, with an increased risk of Type 2 Diabetes and heart disease to boot.

“It’s time to end the low-fat myth,” said Walter Willett, a Professor of epidemiology and nutrition and Chair of the Department of Nutrition at HSPH. [Emphasis mine.]

The evidence is now becoming over whelming. The government’s policy and former food pyramid and now food plate is wrong and may actually be causing more people to become over weight.

From Gary Taubes, Why We Get Fat to Paul Campos, The Obesity Myth, and now this study from Harvard, as well as other studies, I think it is time we take a new look at the low-fat diet. The low-fat diet may be harming our health.

As I have said numerous times here my personal diet goes some thing like this: I pretty much eat what ever I want. I just eat less of it and add one or two more fruits or veggies. I also eat a colorful diet. Eat a rainbow is my philosophy. Plus it is just so much prettier!

This is not a recommendation. I simply share with you what I do. Each person has to make up his or her own mind based on what is best for you.

However, all fats are not bad for us. And many foods that are loaded with carbs are not necessarily good for us either.

Featured Recipe    Taco Casserole

Children small and big will love this recipe. It is also a good recipe to have children participate in making.

I shared Fiesta Taco Casserole with you a while back. That recipe uses tortillas. It is a company or party type casserole. It takes a bit more time to make. It is excellent and is my favorite. But this recipe is not weeknight fare.

Today’s recipe is much easier and quicker, thus making it a perfect week night dinner. The recipe is similar, but uses shell pasta. This is a more traditional type casserole.

The recipe can be easily doubled or tripled for a crowd.

This is what you will need for 4 people:

¾ pound of ground chuck                

1 small onion                                      

1/3 cup water                       

1 package taco seasoning

1 – 8 ounce can tomato sauce          

1 can diced tomatoes drained         

½ cup small shell pasta                                             

1 small can sliced black olives drained        

2 cups shredded Mexican cheese   

Spray oil

Salt and pepper to taste                                   

Optional Garnishes

Sliced head lettuce              

Diced tomatoes                    

Sliced green onions              

Sour cream                           

Tortilla chips                        

Hot chilies          

Salsa                   

Here is what you do:

Preheat oven to 350 degrees F.

Cook shell pasta according to package directions.

Lightly spray a 10×7 inch baking dish with the spray oil. [No picture]

Chop the onion.

Over medium high heat brown the ground beef and onion until the red is gone. Drain the grease.

Add the water, tomato sauce, drained diced tomatoes, taco seasoning, and salt and pepper to taste to the beef and onions mixture. Mix well, bring to a boil, and simmer for 15 minutes.

Stir in the cooked shell pasta, the drained olive slices, and 1 cup of the cheese.

Pour the mixture into the greased baking dish and sprinkle the remaining cheese on top.

Bake at 350 degrees F for 30 minutes.

While the casserole is baking prepare your garnishes. Wash veggies and slice or dice them.

Bubbly hot straight out of the oven. Oh it smells so good in my kitchen right now. Wish you were here!

Waiting to be dressed with garnishes.

Serve with the garnishes on top and a salad*.

*Some great salads to go with Taco Casserole:

Sunny Citrus Salad

Bing Cherry and Banana Salad with Lemony Poppy Seed Dressing

Hungarian Cucumber Salad

Grape Salad

Olé!!!

Cost

¾ pound of ground chuck                 $3.01

1 small onion                                   $0.15

1/3 cup water                                  $—-

1 package taco seasoning                 $0.79

1 – 8 ounce can tomato sauce           $0.67

1 can diced tomatoes drained           $1.15

½ cup small shell pasta                    $0.89             

1 small can sliced black olives           $1.29

2 cups shredded Mexican cheese       $2.00

Spray oil                                         $0.05

Sub total = $10.00

Optional Garnishes

Sliced head lettuce               $0.25

Diced tomatoes                    $0.30

Sliced green onions              $0.14

Sour cream                         $0.40

Tortilla chips                       did not use

Hot chilies                           did not use

Total Cost with Optional Garnishes =$11.09
Cost per person =$2.77

Quote of the Day

Real success comes in small portions day by day. You need to take pleasure in life’s daily little treasures. It is the most important thing in measuring success.

Dennis Waitley

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