Food Prep: Cook Smart, Eat Well

Cook Smart, Eat Well by Jennifer Welper is a new cookbook published by the Mayo Clinic Press. It does not strictly adhere to the Mayo Clinic Diet, but is based upon the principles of the Mayo Clinic Healthy Weight Pyramid.

According to the Mayo Clinic, the foundation of our diet should consist mainly of fruits and vegetables, followed by a smaller amount of complex carbohydrates. Proteins and dairy make up the next level of the pyramid. They are followed by a smaller amount of healthy fats. A tiny portion of sweets tops off this healthy pyramid.

Basic instructions on food preparation are covered next. Many important food facts are discussed, along with ideas on how you can combine different foods to create a mix-and-match meal. They even share a two page menu for a week’s worth of healthy meals.

Finally, we get into the recipes, which are organized into these categories:

• Breakfast
• Sandwiches & Salads
• Soups
• Appetizers & Snacks
• Vegetables
• Sides
• Entrees with Meat or Fish
• Vegetarian Dishes
• Sauces
• Kid-Friendly Foods
• Desserts

Nearly every recipe includes photos, often two different shots. The following nutritional information is given: serving size, calories, fat, saturated fat, protein, carbohydrates, fiber (where applicable), and sodium. Unfortunately, there are no values for cholesterol or sugar. This may limit the value of the book if you are tracking this information. Other than these omissions, I feel that Cook Smart, Eat Well would make a useful addition to any health conscious cookbook collection.

I chose to prepare Dijon Parmesan Salmon. The recipe suggests that you can substitute cod, trout, or other whitefish for the salmon, which I did. With an avid fisherman in the house, I was able to use freshly caught snook. It came out perfectly! It was a simple recipe but so tasty that I’m sure to cook it again.

As you can see in the photo, I’ve served this dish up Mediterranean style, with lots of veggies, pita bread, olives, and feta mixed with pesto. This is a filling meal that’s healthy too!

Let’s continue to look for new cookbooks and recipes that will keep our meals fresh and interesting. This is an important part of maintaining our healthy weight.

(1). Cook Smart, Eat Well. Jennifer A. Welper. (c) 2022.