Small Portions # 2

A fairly recent post by Matt Metzgar has really gotten me thinking about satiety, portion sizes and over eating.

Matt and I had a little back and forth about it as you can see in the comments.

I’m convinced that you can and should eat highly palatable food. It’s the flip side of the food reward theory. The reason I feel strongly about it is that we CRAVE and desire flavors. So I think working AGAINST this natural mechanism is not the way to go. Fight and you loose…is my opinion.

Art Devany years ago made several references to this. His meals were flavorful, tasty and satisfying. If you look at the archives, you will find that many comm enters always echoed the same amazement at his portion sizes. They seemed very small for someone of his size and build.

This is were the French paradox, comes into play also. The French (as do the Italians) eat HIGHLY palatable foods, but their portions are small. Let me quickly add that this is and has been changing rapidly over the last 10-15 years. A chocolate croissant when I was a kid, was the size of my “kid hand”. These days it’s the size of my adult hand and bigger. A regular croissant at Starbucks looks monstrous in size to what a croissant looked like years ago. Side note, I understand why, it’s no big deal, it’s all about profitability. You can’t charge $1.75 for a tiny croissant, but you CAN for a huge one. Just doing a bit of out loud thinking as I formulate my thoughts about all of this. I have some thoughts on intermittent fasting also, I now believe scheduled IF is NOT the way to go.

Dinner last night for my wife and I was a perfect example of a small portion, delicious, highly palatable food.

Grilled Miso Chicken Thighs with Asian Asparagus Ratatouille

This is really very simple, give it a try.

6 boneless skinless organic chicken thighs (Costco is great for these)

1 table spoon Miso paste. (make sure it does NOT contain MSG.)

1 table spoon water

2 table spoons rice vinegar (mirin)

3 cloves of garlic

1 slice of sweet onion (about 1/2 inch thick)

Combine the above ingredients and let the chicken marinate for at least 6 hours. Overnight is fine also.

10 asparagus spears

1 table spoon butter

1 small tomato

2 cloves of garlic

1 inch of hot pepper of your choice. I used a milder fresh banana pepper

1 slice of onion (1 inch thick)

1 table spoon soy sauce

1 table spoon rice vinegar

1 table spoon water


1 scallion and a few sprigs of fresh cilantro. Chop both, combine and drizzle with 1/3 of a teaspoon of sesame oil in a small bowl.

Get your grill nice and hot (or broiler) and put your chicken thighs on.

Next put your butter in the pan and sauté your garlic, onion and pepper. Wash your asparagus and break off the fibrous bottoms. They snap perfectly where you’re supposed to break them. Cut them in 1 inch pieces. Add them to your pan an mix with the garlic, onion and pepper. When they are starting to get softer (I like mine not too soft) add your diced tomato. Mix well and than add your soy sauce (tamari is wheat free), rice vinegar and water. Let that liquid come to a boil and evaporate a bit.

With a slotted spoon put your asparagus ratatouille on a plate and arrange some sliced chicken around it. Top with scallion/cilantro/sesame oil topping.

Easy, delicious and satisfying. We did enjoy a fresh homemade Margarita with it. Recipe for that to follow too. I’d like to make a wager that it is going to be the best one you ever had in your life.

Smile a lot and be nice…

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