Small dishes, big health benefits

Whether it’s the Middle East betweenthe Chinese dim sumor Spanish tapas, one of the biggest trends in dining is indulging in small dishes. Perhaps more surprising than this growing acceptance of these exotic microfoods is the fact that eating this way can actually be healthy.

“Small plates have evolved in different cultures over the years for many reasons,” says Timothy S. Harlan, MD, well-known “Dr. Gourmet” chef and author of several cookbooks, including It’s a warm price. “Perhaps the best known of these dishes is tapaswhich would come from a complementary slice of ham placed on a wine glass by the bar owners (tapas meaning “up” in Spanish).”

The salty ham seemed to encourage customers’ thirst, Harlan said, adding that it may be that the slice of ham kept the bugs out of the glass.

Over the years, more and more small dishes have evolved in Spain and the variations are now endless, says Harlan. Much of the variety likely developed due to competition among bar owners with complexly flavored foods designed to surprise the mouth.

Plus, he adds, “the little things are sexy: Mini Coopers, the iPod mini, little cell phones. Food is no different. There’s something so fun about a perfectly good appetizer.” arranged on a plate like a work of art.”

These small dishes, “no matter what culture they started in — Spanish, Middle Eastern or Chinese — are meant to be enjoyed as a meal, not just an appetizer,” said Bettye Nowlin, a registered dietitian in private practice in Los Angeles. . Angeles and spokesperson for the American Dietetic Association. “What we’re seeing here in the United States lately is that these traditional eating styles are gaining popularity. And these meals can be healthy as long as you don’t eat them, treat them like appetizers and then eat them over another meal.

“The idea of ​​small portions of food as meals is a great way to manage weight,” said Nancy Saunders, PDt, a dietitian at Vallée de Châteauguay Regional High School in Ormstown, Quebec, Canada, who won Kino Québec 2004. “Culinary Prize of the Active School. “Supersize meals contribute to obesity. Reducing portion sizes and maintaining variety is a great combination.”

A few tapasas well as meza And dim sumare high in fat and calories and some contain too much sodium.

“Interestingly, this is not the case with all tapas and most dishes are very healthy,” says Harlan. “There are myriad recipes that use fatty fish like salmon, tuna and anchovies. Although they are higher in fat, they contain high amounts of good omega-3 fats, which reduce the risk of disease heart disease and stroke.

Nuts and olives containing healthy fats also predominate in Spanish cuisine, he notes. Likewise, olive oil is the main fat used for cooking and marinating.

“The benefits of monounsaturated fats are well established as part of a healthy diet,” he says.

Make your own steamed dumplings, a kind of dim sum, it’s fun and easy. A quick Internet search for “Healthy Steamed Dumplings” will yield dozens of simple recipes. Some are vegetarian, but shrimp, lean pork, and chicken are also great choices.

Reduced sodium soy sauce dips are a perfect addition to an Asian meal.

Middle Eastern dishes are also designed to be served as small dishes, says Harlan. There are great hummus recipes that use less fat by reducing the amount of tahini (sesame seed butter) and using other ingredients like yogurt.

Various recipes are available that use ingredients other than chickpeas as a base such as black beans or red peppers; coupled with tabbouleh, minted cucumbers in yogurt, some stuffed grape leaves and pita bread, this can make a delicious and healthy meal.

1. Don’t be afraid to ask questions in a restaurant, says Nowlin. “Black bean sauce and oyster sauce are high in sodium, and people with high blood pressure should ask about the sodium content of the foods they are served.”

2. Avoid breaded or fried foods. Instead, choose steamed, baked or grilled dishes and dishes based on vegetables, nuts and seafood.

3. “Remember that these small dishes should replace dinner,” she emphasizes. “Don’t treat small dishes like starters.”