Better Nutrition May 2019

healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOROR
Fresh & Bright
Spring Lamb Chops
Lamb is one of the cleanest and most nutrient-dense
meats around, and it tastes especially great grilled
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
I admit to being more than a little
sentimental when it comes to lamb (and
deer). But the truth is that lamb meat is a
real nutritional bonanza. It contains more
iron than chicken or fish, its fat is evenly
divided between monounsaturated and
saturated, it’s a good source of vitamin B 12
,
and—best of all—it’s generally not shot
full of antibiotics, steroids, and hormones
the way factory-farmed beef is. Most of
the lamb we eat comes from Australia and
New Zealand, neither of which generally
raises sheep on factory farms.
And then there’s the taste. These chops
are moist and flavorful. Your mouth will
water when you smell them grilling.
Like any meat or fish, lamb chops
shouldn’t be grilled on super-high flames.
Those flames look pretty, but they create
bad compounds that you really don’t
want to put into your body, including
HCAs (heterocyclic amines) and PAHs
(polycyclic aromatic hydrocarbons).
So keep the flame low, savor the smell,
and enjoy the incredible taste of this
delicious spring dish. —Dr. Jonny
FEATURED INGREDIENT: Olive Oil
True extra-virgin olive oil (EVOO) is highly anti-inflammatory and rich in biophenols that
help protect cholesterol from oxidative stress (and cholesterol isn’t really a problem until it’s
damaged by oxidation). And research has shown that a Mediterranean diet supplemented
with four or more tablespoons per day of EVOO resulted in a 30 percent reduction in
cardiovascular disease and stroke compared to a conventional low-fat diet.
Be aware, however, that olive oil comes in many forms. There’s refined olive oil, which
you really can’t buy since no manufacturer will put “refined” on the label. But you can buy
“olive oil” that is almost always a blend of refined oils and virgin or extra virgin olive oil.
Refined olive oil is no health food—it has no natural antioxidants and it’s high in trans fats.
But it makes up about 85–95 percent of what goes into bottles simply labeled “olive oil.”
“Extra light” and “pure” are marketing terms. Stay away from both. They have a paler
color than plain olive oil, they’re low in flavor, and they’re low in antioxidants. “We send
our really crummy oil to Europe, and they refine it and sell it back in the U.S. as ‘extra light’
or ‘pure’ olive oil,” one olive oil manufacturer told me on condition of anonymity. If you
happen to encounter a bottle of “pure” olive oil, try to identify its smell. You won’t be able
to. Why? Because it has none! And that’s an important tell, since smell is a strong indicator
of antioxidant content. Ideally, olive oil should have a grassy or nutty smell (and flavor).
Virgin olive oil is fairly high in natural antioxidants, but it’s still a lower grade than
extra-virgin. Extra-virgin is the highest grade of olive oil, with the most natural antioxidants
and polyphenols. Plus, it’s entirely trans-fat free. EVOO is extracted from the olives using
no chemicals or solvents. Another difference between virgin and extra-virgin is acidity.
Virgin olive oil needs to have an acidity of less than 2.0, but extra virgin has
a higher standard: less than 0.8.
The sad truth is that fake versions of “extra virgin olive oil” are common.
According to the best-selling book, Real Food, Fake Food by food critic
Larry Olmsted, many Americans have never even tasted real,
high-quality extra-virgin olive oil because fake versions are so common.
For an authentic extra-virgin olive oil that’s widely available at a
fair price, try Cobram Estate. I vetted the company, and it’s the real
deal—and the best-tasting olive oil I’ve ever had.
Citrus-Herb Grilled
Lamb Chops
Serves 4
Although loin chops are the leanest cuts of
lamb, they are also the priciest. The blade
cut, significantly cheaper, is only slightly
higher in fat and is very flavorful and tender.
3 Tbs. extra-virgin olive
¼ cup low-sodium tamari
Juice of 1 lemon
3 cloves garlic, minced
Fresh rosemary leaves from 4–5 stalks,
chopped (about ¼ cup)
Fresh thyme leaves from 5–6 stalks
(about 3 Tbs.)
⅓ cup mint leaves, chopped
¾ tsp. salt
1 tsp. fresh ground pepper
4 lamb blade chops (or 8 lamb loin chops)
1. In small bowl, combine olive oil, tamari,
and lemon juice, and whisk until lightly
emulsified. Add garlic, rosemary, thyme,
mint, salt, and pepper, and mix thoroughly.
2. Place lamb chops in shallow glass baking
dish, and pour marinade evenly over all.
Cover, and marinate at least 30 minutes,
flipping several times.
3. Grill chops over medium heat, 6–7 minutes.
Flip, and grill 4–5 minutes more for medium
rare, or longer to desired doneness.
Per serving: 780 cal; 52g prot; 60g total fat
(25g sat fat); 4g carb; 190mg chol; 1,340mg sod;
1g fiber; 0g sugar
NOTES FROM THE CLEAN
FOOD COACH
Try serving hot chops with a sprinkling
of feta cheese or a bit of mint jam and
rosemary roasted sweet potatoes. You
can double this recipe and slice the other
half for cold lamb salad the next day.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
48 • MAY 2019