Nutritionist Susan Levin has challenged Southern cooking diva Paula Deen to change her diet to improve her health.
Last week Deen confirmed rumors that she had been diagnosed with type 2 diabetes.
Levin and other nutritionists and doctors at Physicians Committee for Responsible Medicine want Deen to join their 21-day Vegan Kickstart program.
The next session of the free online program begins April 2. The program challenges meat eaters to abstain from consuming animal products for 21 days.
Can you imagine our Southern butter princess going on some weirdo Yankee diet?
Don’t be so quick to judge.
Levin is a Southern girl from Alabama who grew up on the same traditional pork-rich diet that Deen was raised on.
In fact, Levin doesn’t take kindly to anyone bad-mouthing Deen.
“Nobody should be waving their finger at Paula Deen. She’s a typical American. She eats a really bad diet and the result is she gets diabetes. … To point a finger at her would be pretty hypocritical. She is us,” Levin said.
Levin knows making diet changes can be challenging and resisting grandma’s fried chicken can cause family friction.
“In the South we have many traditions to be very proud of. Health isn’t really one of them,” Levin said.
She doesn’t blame traditional Southern foods, though, she blames preparation methods.
“Black eyed peas, collard greens and red beans and rice, in and of themselves, they’re quite healthy,” she said.
It’s cooking those with hamhock, bacon, butter and lard that makes them unhealthy.
“I grew up on a standard American diet that was very processed,” she said. Her mother prepared Southern dishes the traditional way with pork products and animal fats.
But Levin said those aren’t the only ways to add flavor. She encourages people to use hot sauce and spices to increase the flavor of their favorite veggies.
Sixteen years ago, Levin was living in Southern Florida when she decided to become a vegan and not eat meat or animal products or by-products.
“I just cut out those foods. I didn’t think about what to add in. It kind of left a very bland diet,” she said. That’s when she started studying nutrition and learning about different foods.
The foods that seem “exotic are actually some of the oldest foods on the planet,” she said.
After switching to a vegan diet, her energy level increased, her skin became clearer and she lost weight without trying. She said giving up dairy products was the key to feeling better.
“I didn’t even know I felt sick until I stopped eating animal products. It’s like losing a layer that keeps you in fog,” she said.
She likes the 21-day challenge because it seems doable.
“Anyone can do something for 21 days. Try it and tell me you don’t feel incredible,” she encouraged.
She recommends people dive right in rather than taking small steps to ease into a vegan lifestyle.
“The benefit of diving in is you see results in three weeks. My problem with the baby steps is at the end of the month, you might not see results,” she said.
But she understands that some people need time to relearn how to shop, how to stock their pantries full of healthy ingredients and to discover unfamiliar produce. That’s why she isn’t surprised when people quit during the challenge or choose not to stick with it when their 21 days are over.
“Everybody is different,” she said. Some people get discouraged and disillusioned when they can’t figure out what to eat or what to order at restaurants. Some people get bored and crave meat products. She said changing the palate takes time but after 21 days, most people enjoy the taste of fresh produce.
“Some people eat well for six day and then on Saturday night they panic and order a pepperoni pizza,” she said.
That’s why the program offers cooking videos, recipes, shopping tips and question-and-answer forums.
“It’s pretty amazing how easy it actually is,” she said. “It’s just different ingredients.”
For example, people who eat spaghetti and meat sauce for their stand-by meal can boil a pot of pasta and open a jar of marina sauce. She suggests adding some frozen broccoli to the sauce for an extra nutritional punch.
“I, too, am very busy, and I’m not that good at cooking,” Levin admitted.
When she needs a quick dinner, she boils red lentils, which take just 10 minutes, and adds kale or whatever other produce she has on hand.
She promises that becoming a vegan doesn’t require spending four hours every day in the kitchen, and she confesses that she doesn’t really plan her meals in advance.
“I’m just not that organized,” she said. She adds Tabasco sauce to a lot of her dishes and says she can open up a few cans and make some pretty good chili.
She lives in Washington but visited her parents in Alabama for a week just after the holidays.
She was surprised how easy it was to order vegan dishes at restaurants near Mobile. When the family went out for Chinese, she ordered vegetables, rice and tofu. At an Indian restaurant she enjoyed a filling chickpea and vegetable dish.
When the schedule called for fastfood, she ordered a burrito bowl at Chipotle.
At home one evening her dad surprised her with his culinary acceptance.
“My father, amazingly, I mean this is a man who used to make steak and put it on a hot dog bun, he made tofu stir fry,” she said.
Her mom’s been slower to adjust her own eating habits, except that she prefers soymilk to regular milk, but she makes vegan corn bread and other meat-free dishes when Levin visits.
At home in D.C,, Levin works with diabetic patients. During a recent nutritional trial, she said participants were amazed when told they could eat as much of the vegan approved foods as they wanted. “No carb counting. No calorie counting. No portion control,” she said.
Most diabetics hear their doctors tell them, “It’s not about reversing the disease, it’s about managing it.”
But Levin said diabetic patients who switch to a vegan diet can.
“It seems like a miracle but it’s actually just science. This is reversing the problem, not just patching it,” she said.
Patients she’s worked with have said they can see more clearly and don’t experience blurry vision as often and that their leg pain is reduced. They experience weight loss and their cholesterol goes down. Their arthritis gets better and erectile dysfunction goes away.
“It’s really inspiring, really exciting. Their taste buds are changing. They don’t even want these unhealthy foods. They’re getting off medication or taking less of it,” she said. “It just reminds me how much control we do have over our own health.”
That doesn’t mean that diabetics should adjust their diets and ignore their doctors, though.
“Talk to your doctor. If you have a doctor who seems dismissive you should look at finding a different doctor; that doctor might not be open minded enough for you, but I’ve been surprised how many physicians are,” she said.
She said diabetic patients need to work with their doctors to evaluate and make necessary adjustments to their medications based on their diets and lifestyle changes.
“Tell your doctor that you want to make significant diet changes. Most of them will work with you. They’re not going to kick you out into the cold,” she said.
Try these vegan recipes:
Potato Salad
This delicious, creamy potato salad contains no cholesterol and is surprisingly low in fat
Makes 5 1-cup servings
4 medium potatoes, chopped
2 celery stalks, thinly sliced, including leaves
3 green onions, chopped
1/4 cup finely chopped fresh parsley
3 tablespoons seasoned rice vinegar
1/4 cup Tofu Mayo (recipe follows) or other dairy- and egg-free mayonnaise substitute
1 1/2 tablespoons stone-ground mustard
1/4 - 1/2 teaspoon salt
1/8 teaspoon black pepper
Steam potatoes over boiling water until just barely tender, about 15 minutes, then transfer to a large bowl.
Add celery, green onions, parsley, and vinegar. Stir to mix. Stir in Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, salt, and black pepper and toss gently. Chill before serving, if time allows.
Per 1-cup serving: Calories: 155, Fat: 0.8 g, Saturated Fat: 0.1 g, Calories from Fat: 4.7%, Cholesterol: 0 mg, Protein: 4.2 g, Carbohydrates: 34.2 g, Sugar: 5.8 g, Fiber: 4.6 g, Sodium: 444 mg, Calcium: 61 mg, Iron: 3.3 mg, Vitamin C: 25.8 mg, Beta Carotene: 263 mcg, Vitamin E: 0.3 mg
Tofu Mayo
This low-fat mayonnaise substitute is made with silken tofu.
Makes about 1 1/2 cups
1 12.3-ounce package firm or extra-firm silken tofu
3/4 teaspoon salt
1/2 teaspoon sugar
1 teaspoon Dijon mustard
1 1/2 tablespoons lemon juice
1 1/2 tablespoons seasoned rice vinegar
Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.
Per tablespoon: Calories: 11, Fat: 0.4 g, Saturated Fat: 0.1 g, Calories from Fat: 33.2%, Cholesterol: 0 mg, Protein: 1 g, Carbohydrates: 0.8 g, Sugar: 0.6 g, Fiber: 0 g, Sodium: 99 mg, Calcium: 5 mg, Iron: 0.2 mg, Vitamin C: 0.3 mg, Beta Carotene: 1 mcg, Vitamin E: 0 mg
Zippy Yams and Collards
The chili paste, lemon, and garlic give this recipe a delightful zip. The collards in this recipe add calcium, folate, and b-vitamins.
Makes 4 servings
1 onion, thinly sliced
1/4 teaspoon ground black pepper
1/4 teaspoon salt, or to taste
1/2 teaspoon Thai chili paste
1 tablespoon vegetarian Worcestershire sauce
1 bunch collard greens (about 1 pound), rinsed and stems removed (see note)
2 small yams or sweet potatoes, cut into bite-size chunks
1/4 cup water or vegetable broth
2 large garlic cloves, minced
1/2 lemon (2 tablespoons fresh lemon juice)
Place onion and garlic in a deep skillet and sauté with water or vegetable broth until tender. Add yams, stir and add enough water to cover yams in skillet. Cook yams for 5 to 10 minutes until yams are soft when pierced with a fork. Continue to simmer uncovered until about half of the water has boiled away. Stir in collards. Add vegetarian Worcestershire sauce and chili paste. Simmer until the collards are soft. Add salt and pepper to taste. Squeeze lemon over the mixture and serve. Stored in a covered container in the refrigerator, leftovers will keep for up to 3 days.
Note: To remove stems from collards, one at a time, hold the stem end and strip the leaf away from the stem. Repeat this for each green. Layer 5 collard leaves (stems removed). Roll into cylinder and slice crosswise into thin strips. Repeat until all leaves are sliced.
Per serving: Calories: 77, Fat: 0.5 g, Saturated Fat: 0.1 g, Calories from Fat: 5.5%, Cholesterol: 0 mg, Protein: 3.3 g, Carbohydrates: 16.9 g, Sugar: 6.3 g, Fiber: 4.4 g, Sodium: 83 mg, Calcium: 164 mg, Iron: 1.7 mg, Vitamin C: 28.6 mg, Beta Carotene: 9064 mcg, Vitamin E: 1.2 mg
Peach Smoothie
This smoothie is reminiscent of fresh peach ice cream. You can freeze your own peaches when they are in season or purchase frozen peaches at a supermarket.
Makes 3 to 4 1-cup servings
2 fresh peaches, sliced and frozen
1 - 2 cup fortified vanilla soy- or rice milk
2 tablespoons apple juice concentrate
Combine all ingredients in a blender and process until smooth, 2 to 3 minutes. Serve immediately.
Per 1-cup serving: Calories: 97, Fat: 1.5 g, Saturated Fat: 0.2 g, Calories from Fat: 14.3%, Cholesterol: 0 mg, Protein: 3.6 g, Carbohydrates: 18.4 g, Sugar: 12.6 g, Fiber: 1.9 g, Sodium: 50 mg, Calcium: 106 mg, Iron: 1.1 mg, Vitamin C: 4.8 mg, Beta Carotene: 107 mcg, Vitamin E: 1.6 mg.
Black-Eyed Peas with Sweet Potatoes and Greens
A wonderful combination of flavors! Serve with brown rice or fat-free cornbread, with hot sauce on the side.
Makes 4 servings
1 10-ounce package frozen kale, chard, or collard greens
4 cups low-sodium vegetable broth
2 10-ounce packages frozen black-eyed peas, thawed and drained
2 garlic cloves, minced
2 cups cooked sweet potato or yam, or 1 18-ounce can vacuum-packed unsweetened sweet potatoes, drained, rinsed, and chopped
few dashes liquid smoke
Thaw greens in the microwave or a bowl of boiling water. Chop and combine with broth, black-eyed peas, garlic, sweet potatoes, and liquid smoke in a large saucepan. Bring to a boil, stirring often, then reduce heat and simmer for 20 to 30 minutes.
Per serving (1/4 of recipe): Calories: 298, Fat: 1.5 g, Saturated Fat: 0.3 g, Calories from Fat: 4.4%, Cholesterol: 0 mg, Protein: 16 g, Carbohydrates: 58.2 g, Sugar: 10.4 g, Fiber: 13.3 g, Sodium: 304 mg, Calcium: 156 mg, Iron: 4.6 mg, Vitamin C: 32.8 mg, Beta Carotene: 14605 mcg, Vitamin E: 2.1 mg.
Ambrosia
This colorful fruit salad may be made up to a day in advance if you add the banana just before serving. Fruit-sweetened desserts not only satisfy a sweet tooth, but they’re full of healthy antioxidant-rich foods.
Makes about 4 cups (4 servings)
2 oranges, peeled and chopped
2 cups pineapple chunks
1 banana, sliced
1/4 cup shredded coconut
2 - 4 tablespoons dried cranberries
1 tablespoon orange juice concentrate
1/2 teaspoon almond extract
1 tablespoon water
Place oranges, pineapple, banana, coconut, and cranberries in a medium bowl. In a small bowl, mix orange juice concentrate, almond extract, and water. Pour over fruit and toss to mix. Stored in a covered container in the refrigerator, leftover Ambrosia without the bananas will keep for up to 2 days.
Per serving: Calories: 188, Fat: 2.4 g, Saturated Fat: 1.9 g, Calories from Fat: 11.5%, Cholesterol: 0 mg, Protein: 1.8 g, Carbohydrates: 43.3 g, Sugar: 35.3 g, Fiber: 3.9 g, Sodium: 17 mg, Calcium: 49 mg, Iron: 0.7 mg, Vitamin C: 61.5 mg, Beta Carotene: 88 mcg, Vitamin E: 0.3 mg
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