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Based on their successful obesity program at Howard University, Otelio Randall, M.D. and his wife Donna Randall present a guide to healthy living and weight loss for African Americans. Menu For Life shows how to conquer weight problems through exercise and a balanced diet, and includes dozens of tempting—and healthy—recipes.
Here, the husband and wife team share how readers can cook their way to a healthier lifestyle.
Donna Randall: You can cook. Yes you can! Even if you don’t believe it right now. I doubt if there were two people in the hundreds of people Dr. Randall and I have worked with who believed they could cook at the beginning of the Obesity Study. Everyone said, “I can’t.” “I don’t know how.” Once you start making these recipes, you won’t want to go back to bland food from a box or a bag, or eat your meals out of a fast-food wrapper. Your creative thoughts and feelings about food will be working overtime for you, but this time to your health benefit, to experience all the new tastes and flavors of cooking and eating well when you follow your Menu for Life.
Dr. Randall: The way you eat is important. What you eat, and how much is important. Eating a variety of healthful foods, of interesting meals, is very important. Variety is the spice of life. There are so many healthful foods and so many wonderful ways to put together surprising, satisfying meals for the whole family that look and taste good. But I don’t need to say any more to convince you: Start cooking Donna’s recipes and you will find out all on your own! There’s no sacrifice here. The foods you will be eating areDonna’s gift to you—a gift of food artistry. Now, you can be a food artist, too. Enjoy!
Barbecue Pulled Pork Sandwiches:
This recipe practically begs to be made in the crockpot or crockery cooker because this method of cooking breaks down the meat, making it easy to pull apart with a fork for barbecue. Plus, cooking this way is so easy, it takes virtually no preparation time. You can easily double this recipe, and then freeze half for next week. Barbecue sauce is usually fat-free, but check the label to make sure. And barbecue sauce does contain sugar, so go easy.
12-oz. pork loin
1/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon chill powder
2 garlic gloves
1 large yellow onion
1 large red or green bell pepper
1/2 cup of your favorite barbecue sauce
1/2 cup orange juice
4 whole wheat sandwich buns
Method
1. Cut half-inch slits all over the pork loin. Rub the pork loin with the salt, pepper, and chili powder.
2. Peel and slice the garlic cloves, then insert garlic slices into the cuts in the pork.
3. Slice the onions. Slice and seed the peppers. Arrange onions and peppers on the bottom of the crockpot. Place the garlic-studded pork loin on top of the onions and peppers. Mix the barbecue sauce and orange juice until combined and pour over the roast and vegetables.
4. Cover the crockpot and cook on low for about 8 hours or until the meat comes apart easily with a fork.
5. Remove meat from crockpot and put in a large bowl. With 2 forks, pull the pork loin into shreds. Spoon the sauce, onions, and peppers from the crockpot over the meat. Mix to combine and serve on buns. Delicious with a side of baked beans or butter beans and a salad.
Note: If you don’t have a crockpot, you can make this recipe in the oven in a roasting pan, roasting at 350°F for about 90 minutes or until meat is fork-tender. Remove meat and let it stand for about ten minutes, then shred it and heat it in a saucepan with the sauce and vegetables from the roasting pan.
Nutritional Information Per Serving:
Calories421
Total Fat12.1g
Saturated Fat3.8g
Unsaturated Fat6.8g
Cholesterol69 mg
Sodium 642 mg
Carbohydrates 48.3g
Protein30.4g
Food Exchange Value: 1starch/bread, 1 fruit, 1 other carbohydrate, 3 medium-fat meat
Overview