Category Archives: HOW TO

Not-so-white white sauce for the MIND diet

HOW TO, Recipes, The MIND Diet, ,

White sauce made with butter and white flour are not so good for the MIND diet. However, a few changes can make it healthier.  I set out today to make a white sauce with whole wheat flour and olive oil in place of the butter and white flour.

The first thing I did was search the web to see if anyone had done this. I found these 3 pages that at least used olive oil instead of butter:

The techniques were quite different, though. I decided to go with the “classic French sauce” because it is actually closest to the white sauce I have made in the past.

Not-so-white White Saucenot-so-white-sauce

  • 2 TBSP olive oil
  • 1 tsp onion flakes – or raw onion if you prefer – or omit
  • 2 TBSP white whole wheat flour
  • 2 cups 1% milk
  • 1/4 tsp salt
  • 1/8 tsp pepper

Heat the oil. I put about a tsp onion flakes in the oil to rehydrate while it heats. Whisk in the white whole wheat flour and let it cook over medium heat a couple of minutes.  Add the milk all at once and whisk until all mixed.  Reduce heat to low and let simmer about 10 minutes, stirring and wiping down sides frequently.  Add the salt and pepper and any herbs you like.

PDF version to print

This makes a quite thin sauce, but it does finally thicken up a bit after simmering for 10 minutes. I was about ready to add some “Wondra,” but I knew that would not be the best for the MIND diet principles.  I might try using 1 ¾ cup milk next time.

If you use this for 4 servings, the calorie count is 125 calories per serving. You could cut that by using 1 cup milk and 1 cup chicken broth. I kind of wish I had.

Creamed Turkey
I was making white sauce today because I have some left-over turkey I want to use for supper. With 9 oz (about 2 cups) chopped, cooked turkey breast, this makes a little over 2 cups.  I will probably eat half of it, which comes to 391 calories.

MIND diet score for my meal:

  • 1 for primary use of olive oil
  • 1 for whole grain -the little bit in the sauce plus the whole wheat bread I will eat the creamed turkey on  ( did have two other servings of whole grain today)
  • 1 for poultry
  • 1 for the “other vegetable” -peas that I will be serving with the creamed turkey
  • 1 for the glass of wine that I will drink with it.

I had some baby spinach for lunch and almonds for a snack. No fish or beans today but I will make up for that another day this week. I will eat a dish of strawberries for a bedtime snack.  I am feeling good about sticking to the MIND diet today.

MIND diet tracker

HOW TO, , ,

Keeping track of how you are doing with 10 recommended foods and 5 foods to avoid can be tricky. I have been working on an Excel file to use as a tracker. I am not sure if I will print it out and put it on my refrigerator or try to remember to add to it on my computer.

Actually, I am pretty good at tracking what I eat at MyFitnessPal, so I am going to try to do it electronically. I added calculations where I could to cut down on what has to be done by hand.  Working with Excel formulas is one of those things that helps keep my brain active. The foods for which the basis of the points are all expressed by the week were fairly easy, but I am still struggling with the ones that are expressed by the day or the month or even less specific.

Eventually, I would like to make this into a web-based and iPhone app.

Here is v1:  MIND diet tracker  

If you use the tracker, please let me know how this works for you and send me suggestions, if you have them.