Sue’s Morning Stretch: Here’s what Dr. Lustig wants us to eat

Some 4.8 million people have watched obesity expert Dr. Robert Lustig’s YouTube talk “Sugar: The Bitter Truth.”

They know what Dr. Robert Lustig – author of “Fat Chance” – doesn’t want us to eat: sugar, refined carbohydrates, processed foods. Ah, but what does he think we SHOULD be eating?

With the help of co-author Heather Millar, Lustig answers that question in “Fat Chance Cookbook” (Hudson Street Press, $26.95). Like many others who are challenging the status quo on weight issues, the San Francisco-based doctor is recommending that people eat real food.

“Fat Chance Cookbook” has more than 100 recipes developed by Cindy Gershen, a chef and the owner of the Sunrise Bistro in Walnut Creek, Calif. As Lustig said in the movie “Fed Up,” there are some 600,000 products in supermarkets and 80 percent of them have added sugar. So from the opening shot in this cookbook, he tells readers the way around that is you have to cook your own food from scratch.

But, knowing people are strapped for time – and that they might not feel confident in the kitchen – “Fat Chance Cookbook” offers uncomplicated recipes that take, on average, less than 30 minutes of active prep time. (Each recipe has the active and total time listed at the top. That’s a helpful feature.)

Each recipe also offers a list of what makes a good accompaniment of the dish and also includes ideas on variations that can be used.

As in most cookbooks, this one provides dishes that can be used as breakfast, lunch and dinner as well as snack ideas. And dessert isn’t ignored, either; just served up with the reminder to make it special and good if you’re going to indulge in it.

What is different is that carbohydrates play a very small role here. But that doesn’t mean the options aren’t satisfying and filling.

Lustig has pointed out before that so many of the commercial sauces, condiments and other toppings are loaded with sugar. “Fat Chance Cookbook” offers a number of easy-to-prepare versions of ketchup, salsas, salad dressings and soup stocks.

Here’s the book’s recipe for ketchup. (The primary ingredient in most commercial ketchups, the cookbook points out, is high fructose corn syrup.)

KETCHUP

MAKES 1 CUP (8 SERVINGS)

Active time: 10 minutes

Total time: 40 minutes

1 cup canned tomato sauce (Just tomatoes, nothing else)

3 tablespoons red or white wine vinegar

½ teaspoon salt

¼ teaspoon ground black pepper

¼ teaspoon onion powder

¼ teaspoon garlic powder

1 pinch of celery salt

1 pinch of mustard powder

1 pinch of ground allspice

1 pinch of ground cloves

1 pinch of ground cinnamon

Combine tomato sauce and ingredients through cinnamon in a small sauce over low heat. Cook, stirring frequently until ketchup thickens and the flavors meld, about 30 minutes.

Let cool in refrigerator at least 1 hour. Store in a sealed glass jar in the frig; it will keep for two weeks.

From “Fat Chance Cookbook”

– Sue Ontiveros