From Mama's Table to Mine (28 page)

T
HERE’S A SELECT GROUP OF
foods that I try to work into my diet as often as possible. You may have heard them referred to as superfoods, but I’ve dubbed them my Fantastic Fourteen. These fourteen foods are superrich in vitamins, nutrients, and antioxidants and low in saturated fats. I’m talking about real food for helping you stay healthy, fit, and full of energy. Simply put, my Fantastic Fourteen are the best stuff you can give your body. Luckily, they taste so darn good it never feels like an obligation to find a place for them in my weekly menu. It’s no surprise you’ll find them throughout my book. Here’s a quick primer on these foods and how they can help you give your body what it needs to keep in tip-top shape.

We all need a moderate amount of fat in our diets, and an avocado is a great place to get it. You’ve probably heard it said before that avocado contains good fat. That’s because most of the fat you find in an avocado is monounsaturated, which is a fancy way of saying it has heart-healthy fat. Add avocado to your next sandwich or salad and I guarantee it will make you feel more full and satisfied, which will help you make it to your next meal with less snacking in between.

I can’t go past blueberries sprinkled over creamy desserts, baked into pies and cakes, or served simply with a dollop of low-fat Greek yogurt. Blueberries are high in antioxidants, which many nutritionists believe ward off inflammatory diseases and even cancer. And a great thing about blueberries is that their rich nutritional value gets locked in when they’re frozen. So these humble berries can do your body good at any time of the year. Oh, and did I mention they’re delicious?

If your mama is anything like mine, she’s been telling you to eat your broccoli up since time began. That’s because broccoli is one of the most vitamin-packed green vegetables you can feed your body. And I can’t think of one kid who doesn’t love it smothered in Cheddar cheese. I might skip the Cheddar more often than not these days, but I still mind my Mama’s advice: Always finish your broccoli.

Eggs tend to get a bad rap because of cholesterol, but you’d be surprised at how many health benefits are contained within their shells. Eggs are economical little packages of vitamins and nutrients. If you’re watching your cholesterol, just cut down on the number of yolks you eat. But, if you’re not, don’t discount the yolks altogether, as they are loaded with protein. I like to use a mix of whole eggs and egg whites in most of my dishes.

When I started watching my diet a little more closely, one of the first things I did was cut down on the amount of milk and cream I was consuming. But to get the calcium I needed for strong bones, I had to find a replacement. And that dairy replacement was fat-free or low-fat Greek yogurt. From savory to sweet to just plain on its own, this food has become a staple in my diet.

It really doesn’t matter what fish you choose, from dark-meat salmon to white-meat grouper: We all need to eat more fish. Spending most of my time in the two coastal cities of Savannah and New York, it’s easy for me to work a variety of fish into my diet whenever I want. If you don’t live in a coastal city, however, it can be a bit more challenging. But I sure do recommend seeking out good fish. It’s heart-healthy food because it contains the omega-3 fatty acid (with salmon being the best source). All fish really needs is a simple, quick preparation and dinner is on the table. And that adds up to the perfect midweek meal.

Limas are a true superstar in the bean world. They are just so good for you it’s ridiculous. These wonder beans are one of the best sources of fat-free fiber and protein there is. Why, eating limas can even help lower your cholesterol. They can be hard to find fresh, but frozen is a great way to go since they are snap frozen at picking, sealing in all the vitamin and mineral goodness that they have to offer. Southerners have understood the power of this little bean for a long time, and I think it’s high time we shared the secret.

Because nuts contain a fair amount of fat, I enjoy them in moderation. However, they add so much rich, layered flavor to a dish (not to mention protein, fiber, and magnesium). Keep an eye on portion control as you eat nuts, but don’t cut them out of your diet. They are one of the most heart-healthy little snacks that nature has provided us.

Oatmeal is one of the most perfect pre-workout meals. It’s loaded with good carbohydrates to fuel your muscles so that you can really maximize your workout. If you can, eat a bowl of oatmeal at least an hour before you work out to give you loads of energy without weighing you down.

Spinach is so good for you that I’d need a whole other book to list all its benefits. It’s a powerhouse of antioxidants, vitamins, and minerals. And, believe it or not, frozen spinach may just be better for you than fresh. You see, after spinach is picked, it immediately starts to lose nutritional value. As frozen spinach is snap frozen soon after picking, all that goodness is locked into the leaf, just waiting for you to unlock it when you reach for it in the freezer.

While I certainly do love white potatoes (particularly the French-fried variety), these days you’re more likely to catch me enjoying a sweet potato. But it’s not just because they are loaded with vitamins A and C. Mostly it’s because they are such a tasty, sweet treat. Bake up a sweet potato and you’ll see that you don’t even need to dress it up with anything to make it shine.

I find it’s best to sneak tofu into dishes. When I mention it, the usual reaction is for people to wrinkle up their noses at me. But if I sneak it into a soup or stew without anyone knowing, I find diners eat it up like there’s no tomorrow. I’ve even snuck it into some dishes I’ve served to Mama, without her ever being the wiser. But, let me tell you, you are wise if you find a way to use this low-fat, high-protein, iron-rich ingredient. For a great introduction to this somewhat exotic food, give my
Secret Ingredient Butternut Squash Soup
a whirl.

All I can say is, thank goodness tomatoes are good for you, because, if you’re anything like me, they show up in almost every meal, whether it be dinner, lunch, or even breakfast. Packed with vitamins, beta-carotene, fiber, you name it and tomatoes have it. So don’t be shy about working some into as many meals as possible. And here’s the even better news: You’ll still get all those vitamins even if you’re using the canned variety. That means you can enjoy the benefits of tomatoes right on through the year.

Turkey is one of the tastiest, least expensive, and most readily available ways to get your daily allotment of protein. And talk about versatile! This superlean meat can be used in place of chicken breast or ground beef in just about any recipe. And here’s the kicker. Turkey is lower in fat than beef and chicken but actually boasts more protein per ounce than either meat.

F
IRST OFF, A HUGE THANKS
goes out to my biggest fan and best friend, my Mama. Your beautiful spirit inspires me each and every day.

Thank you to my co-author, Melissa Clark, and her tireless and talented team: Nancy Duran, Sarah Huck, and Karen Rush. Thanks to my literary agent, Janis Donnaud. Thanks to our nutritionists: Deborah Grayson and Allison Tannenbaum.

Many thanks to my editor, Pamela Cannon, and the entire Ballantine Books team. I think y’all are the best in the business.

Thanks to my wonderful food stylist, Libbie Summers, and my fantastic photographer, Ben Fink, for making my food look as good as it tastes.

To the gang at The Lady & Sons Restaurant, I love and appreciate y’all so much. My utter trust in you gives me the ability to get projects like this done. A giant thanks also to the whole crew at Paula Deen Enterprises, most especially Sarah Meighen.

And thank you to the companies that so kindly loaned us the use of their products to make this book more beautiful: Le Creuset, shopSCAD, Juliska, Symmetrical Pottery, and Counter Evolution.

A big, heartfelt thanks, as always, to my family—Dad, Jamie, Brooke, Jack and Matthew.

And last, but certainly not least, I want to thank my trainer, my therapist, my life coach, my dear friend: Sam Carter. Sam, you started me on the journey that inspired this book. Each and every day I learn more from you about how to be a better man, on the outside
as well as
the inside. You’re one of the good ones, buddy, and I’m proud to count you as a friend.

Bobby Deen

Born in Georgia, B
OBBY
D
EEN
is the son of famous Food Network host and bestselling cookbook author Paula Deen, as well as the host of his own show, the Cooking Channel’s
Not My Mama’s Meals.
Bobby, along with his brother, Jamie, got his start in the food business in 1989 delivering sandwiches as part of his mother’s business, The Bag Lady. The three Deens then joined forces to open a restaurant, The Lady & Sons, in Savannah. Bobby is a regular guest on
Today
,
Good Morning America
,
Rachael Ray
, and
The Dr. Oz Show
. He is a frequent guest on many Food Network shows, including
Paula’s Home Cooking
.

Writer M
ELISSA
C
LARK
’s work appears in
The New York Times
,
Food & Wine
,
Martha Stewart
, and
Real Simple
. She has also collaborated on more than twenty cookbooks, one of which received both a James Beard Award and the Julia Child Cookbook Award in 2000.