Welcome back to the show. You know,
telling yourself to eat healthier
is just a little ambiguous, right?
Well, a new cookbook by author
Doctor Gary Dang gives readers
step by step instructions on how
to cook for a healthier life.
We're going to make a miso
coated white fish dish because
we all know fish are healthy.
They're better than red meat,
but we don't want to eat baked
salmon every day, right?
Well, I'm excited for that now.
I'm grateful that we have so much
salmon in the Pacific Northwest,
but one does get a little sick of it.
So Whitefish does seem
like a nice alternative.
How do we get started in making this dish?
You can use cod or halibut so you can
look so the best is the fresh one.
If you cannot buy.
The fresh one, the frozen one is OK,
but it should be about an inch thick, OK?
And you're just kind of trim it.
Here's the trick.
You blot it dry with a paper towel.
Because it's wet.
The thing doesn't stick to it,
so your body dry make it really
dry and then you mix it with miso.
So there I use two kinds of meat,
so the more yellow one,
the more red one.
And the white one, the white one is
very creamy and subtle in taste.
The the red one has a little
bit more pungent.
This is fermented soy so it has a
lot of money and also it's come
from healthy protein plant protein.
And all you have to do is mix me so
the two missiles you can have some mirroring,
so this is a Japanese inspired dish,
and in some nice restaurant you
will have it's very expensive,
but you can do it with maybe 1/4 of
the price at home, but it's not.
It's not that hard,
so this mirroring basically is
cooking wine stockade with some sugar
in there and you got rice vinegar.
You got some oil so you can use kernel oil,
some mild flavor oil and then
you just mix the missile with.
All these things together and
then just quote.
Coat the fish,
make sure it's evenly coated and
put in the refrigerator for a
couple hours to marinate it.
So today we're building.
That's a key point, right?
Like to make sure it gets a favor.
You've got to take the time
to marinate it right exactly.
Otherwise, there's the flavor
doesn't penetrate, doesn't state
and marinate for a couple hours.
You can marinate overnight.
It will be even better.
OK while you're marinating,
created over 350 degree Fahrenheit
just preheated it and then you transfer
this into the oven and it's the start.
20 minutes depends on how thick it is.
If it's dinner, 15 minutes if it's thicker,
20 minutes, and then you can check on it.
After 15 minutes,
just make sure it's not overcooked,
and once you start to flick
a little bit at the end,
result would look like this.
Well, because because of the missile
has a nice crust and very flavorful.
You can just smell it.
I hope you can smell it through the screen.
I can smell it from here now.
I have such a craving for that umami flavor.
What else can people learn from
your book? Tell us about it?
So the book is inspired by my patients.
I I am a medical director for the Integrated
medicine service Akron Canton Cancer Center.
In my daily clinical work,
we consultation on how to eat healthy,
how to live healthy, not only eat healthy,
but also mental health,
right stress, and so on.
And patients always ask.
Well, that's all nice,
but I need something I can put my hands on.
I can practice in my own home in my kitchen
so they inspired me to write this book.
There's several principles.
One thing I find one thing is a lot of
cookbook took a very extreme view like
eat only raw diet or zero carb diet.
I don't think that's a healthy
diet in the long run right?
Because the body needs hundreds of nutrients,
so one of the principles in the
Wellness is to either diverse diet,
a variety of food and you don't
have to sweat each individual one.
As long as you are average,
diet is healthy plant based,
less animal protein, more fresh ingredient.
You'll be good,
so that's the key principle.
Yeah, and it's Sloan Kettering
dealing with cancer patients.
I can imagine taste Whole Foods are
important to help them get strong, right?
Very important because their
bodies under stress during cancer
treatment and sometimes they
digestive function doesn't work well.
So here in the Wellness principle,
a lot of recipes we cook food at the
lower temperature longer period of time,
so they're easy to digest.
Also for cancer prevention,
how to reduce cancer recurrence,
how you eat and what you eat
and the schedule of your eating.
There are some studies showing
that may even be also important.
Yes, I believe that. What are some
other recipes in the book? We can try
the one I like the most is the
so called full spectrum salad
because which is kind of.
I invented the name.
It's basically rainbow color salad.
You can basically generate 10 to 20
different salad dish from that one recipe.
So healthy that has a variety of super food.
Doesn't that look good?
Well Doctor Jang also shared
his MISO white baked whitefish
recipe on our website.
You can find it there right now.