Jennifer Welper - Cook Smart, Eat Well: Mayo Clinic recipes and strategies for healthy living

Author | Jennifer A. Welper

Publisher | Daniel J. Harke

Editor in Chief | Nina E. Wiener

Senior Editor | Karen R. Wallevand

Managing Editor | Anna L. Cavallo

Art Director | Stewart J. Koski

Production Design | Amanda J. Knapp

Photography | Michael T. Burrows, Paul Flessland, Matthew C. Meyer

Copy Editors | Miranda M. Attlesey, Alison K. Baker, Nancy J. Jacoby, Julie M. Maas

Indexer | Carol Roberts

Contributors | Jason S. Ewoldt, M.S., RDN; Laura M. Waxman

Image Credits | All photographs and illustrations are copyright of MFMER, except for the following: PAGE 13/ CREDIT: Sheri Giblin, Nancy R. Cohen

Published by Mayo Clinic Press

2022 Mayo Foundation for Medical Education and Research (MFMER)

MAYO, MAYO CLINIC and the Mayo triple-shield logo are marks of Mayo Foundation for Medical Education and Research. All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher.

The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to learn more about health issues. It is not intended to replace, countermand or conflict with advice given to you by your own physician. The ultimate decision concerning your care should be made between you and your doctor. Information in this book is offered with no guarantees. The author and publisher disclaim all liability in connection with the use of this book.

For bulk sales to employers, member groups and health-related companies, contact Mayo Clinic, 200 First St. SW, Rochester, MN 55905, or email SpecialSalesMayoBooks@mayo.edu .

ISBN 978-0-795353-27-7

Library of Congress Control Number: 2021943835

This book is dedicated to my mom, Colleen Welper, who passed away January 4, 2019.

She instilled in me at a young age the importance of health and the power of hospitality. She also passed on to me her drive and strong will. Without all of these gifts, this cookbook wouldnt be possible.

May this cookbook be the foundation for many meals and memories to be shared from my kitchen to yours, one recipe at a time.

Growing up on a dairy farm in southeastern Minnesota, I found my niche in the kitchen. I spent a lot of time alongside my mom and my grandmother who cooked traditional meat and potatoes meals for my large extended family. My mom was health conscious and aware of portion sizes, but hearty Midwestern meals were still pretty standard in our home. Before I left for culinary school, my grandfather died suddenly. He had struggled with diabetes, heart disease and controlling his weight. This loss infused me with a new passion. I wanted to learn how to make food that not only tasted good but was healthy and relatable food my grandpa would have enjoyed!

My culinary journey eventually brought me to Mayo Clinic, where I am able to both cook and teach! In my classes, Ive heard from many people with a range of cooking skills and an array of dieting experiences. From these interactions, I understand the struggles and frustrations people often have when it comes to cooking and eating healthy. Its with their stories in mind that I developed many of the recipes in this cookbook. My goal was to create a book that provides a solid foundation to healthy cooking and eating, with basic recipes, simple ingredients and timesavings tips.

As you dig in, make sure to look at the first two sections. They provide important resources on kitchen supplies, meal prep, cooking techniques and cross-utilization of ingredients. This information can help you better understand the why, when and how to be successful. For example, while the recipes in this book dont use heavy amounts of olive oil or butter, you can still achieve the same taste and appearance as dishes containing more fat by cooking the oil or butter at a lower temperature for a longer period of time. By paying close attention to these basic cooking techniques, you can prepare restaurant-quality meals without the calories.

Its my hope that the recipes in this cookbook will provide you with a new perspective on how to prepare easy meals that taste good and are good for you. I also hope that the cooking methods outlined in this book will help you master basic techniques of food preparation, which you can implement with your other favorite meals.

If you want to eat healthy without taking the goodness out of good food, look no further. Heres how to cook smart and eat well!

Jennifer A. Welper, Wellness Executive Chef

Chances are, you probably know that your health is dictated to a great extent by your lifestyle habits, including your diet. The food you eat each day and the nutrients that food provides are important to your overall health and weight.

Research shows that a diet that includes plenty of vegetables, fruits, whole grains, nuts, beans and healthy fats such as olive oil whats often referred to as a plant-based diet can decrease your risk of heart disease and cancer and reduce your overall risk of death. Let me repeat that: Eating the right foods can help you avoid many diseases and live longer. Who doesnt want that?

In addition to your health, another reason you may be interested in this cookbook is because youve found that food affects how you feel when you eat well, you feel well! Nutritious meals not only give you more energy but also stimulate your mood. When you eat well, you feel good knowing that youre fueling your body with healthy nutrients rather than unhealthy foods.

Plus, food brings people together. We enjoy sharing our favorite foods. Whether its a holiday celebration, a weekday meal with family or a caring basket for a friend or neighbor, food can warm our hearts as well as our stomachs. Exploring new healthy recipes adds to this enjoyment.

Yet another reason you might be attracted to this cookbook may be the most important youre looking for easy and appealing recipes to motivate you to action. How many times have you thought, I need to eat better or I should learn how to cook healthier. Most people know what they need to do, they just have trouble actually doing it! Heres your chance to learn to do something really important for yourself and your family.

Cook Smart, Eat Well is about eating better without having to invest a lot of time. If youre worried a healthy diet means a boring and bland diet, think again! Theres no reason that nutritious foods that are easy to prepare cant be tasty and enjoyable. Chef Jennifer Welper combines practical cooking tips with simple yet great-tasting recipes to show you how approachable and satisfying healthy eating can be.

Heres to a healthier and happier you!

Donald D. Hensrud, M.D., M.P.H., General Internal Medicine, Mayo Clinic; Associate Professor of Nutrition and Preventive Medicine, Mayo Clinic College of Medicine and Science