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, Eat Like You Give a Fuck ,

Thug Kitchen is based in Los Angeles

Book design by Kara Plikaitis
Hand lettering and illustrations by Nick Hensley Wagner
Photographs by Thug Kitchen


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Book Details
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 eISBN-13
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 Copyright©   
 2014 by Thug Kitchen LLC


“DEAR READER, I love Thug Kitchen’s cooking. As hilariously foulmouthed
as these motherf*ckers are, I really like their passion for eating
the right food, for cutting to the chase, and for knocking up good,
nutritious food from scratch. Their message is simple—stop relying on
the microwave, stop relying on processed crap. Whoever you are and
wherever you are, get down to the markets and supermarkets, use your
budget to pick up some fresh ingredients, and get cooking. So, Thug
Kitchen, good luck, and keep doing what you’re doing.”
—JAMIE OLIVER


Welcome to Thug Kitchen, bitches. We’re here to help. We started our
website to inspire motherfuckers to eat some goddamn vegetables and adopt a
healthier lifestyle. Our motto is simple:
EAT LIKE YOU GIVE A FUCK
And why not? You eat three times a day. That seems like an adequate
amount of fucks to give on a daily basis. But why does the transition
from the drive-thru to homemade meals seem so fucking impossible?
Maybe it’s because the people who tell you how to cook healthy food
come off as so fucking phony. There is an aura of elitism surrounding
eating well, and so many people tend to associate health with wealth. As
we learned how to cook for ourselves, we couldn’t identify with these
beautiful bloggers in their big-ass kitchens waxing poetic about fennel
pollen as they stirred up their chanterelle-studded sauces.....

was supposed to be. With our parents busy at work and our attention
focused on Ninja Turtles, we didn’t fucking bother to learn how to cook
for ourselves. This was a time when companies were coloring ketchup
purple and teal for whateverthe-fuck marketing campaign they were
running. Potato chips had a goddamn disclaimer on the bag about how
the oil might cause anal leakage. What the fuck, right? Those were some
dark days in food. We didn’t think we had enough time or money to learn
how to cook real food for ourselves, so we willingly ate that fucking
nonsense. So, no, we didn’t grow up in wheatgrass-covered huts on some
hippie commune. We are your next-door neighbors and somewhere along
the way, we learned to eat right. And you can too. Virtue untested is no
virtue at all or some shit like that, right?

You might already be down with cooking, but vegetables keep getting
left out of a lot of dinners. Veggies got a bad rap they are still trying to
shake. We feel you. While bougie motherfuckers were starting to discover
microgreens and nettles, we were still out in the land of frozen peas and
iceberg lettuce. None of us really knew how to cook a vegetable so that it
didn’t taste like a soggy gym sock, so we just thought all veggies were
bunk. Look: Cooking vegetables takes a minute and a little finesse, but
it’s not fucking rocket science. It’s easier to sauté kale with some garlic
than it is to eat pizza bites without burning the fuck out of your tongue.
We just hadn’t tried.
As we learned how to do all that grown-up bullshit like drive a car,
pay taxes, and own a vacuum, we got to wondering why we were avoiding
the kitchen and real meals. Sure, we would have to work at it and
probably burn some shit and fuck up a whole dinner, but we deserved
better than a pathetic Hot Pocket. Slowly but surely we started schooling
ourselves on how to shop on a budget and cook simple, healthy meals.
Once we got out on our own and couldn’t afford cable to distract us, we
really got our shit together. Our friends were impressed by even the
simplest meals we made for them and all we could think was: Why
doesn’t everyone know how to do this? It’s not that fucking hard. After
plenty of practice, we are here to show you the way and save y’all some time.

These days, trying to do right by your body and palate comes with a
fuckton of baggage, but it shouldn’t have to. Nobody should apologize
for trying to take care of themselves or have to struggle just to get better
food for their families. You don’t have to be some uptown asshole to pay
attention to what you eat. We’ve got to start taking better care of
ourselves because nobody else is going to give a damn. We decided to
speak up and let people know that nobody has a monopoly on the right
way to eat. Consider this book our invitation to you to elevate your
nutrition and kitchen game. No matter who you are or where you are
from, you are welcome at our table and to this conversation about diet.

Shit is about to get real. Now pull up a fucking seat.
Nobody wants to eat grass clippings and tree roots, but everybody
knows that all this fast food and processed shit hasn’t been doing our
wallets or our waistlines any favors. You don’t get to order dinner from
your car and have it ready in 3 minutes without trading off some shit
along the way. We really need to renegotiate this food deal, because we’re
all getting fucked. We can’t afford the hype. These days American
households spend 42 percent of their food budget on grub prepared
outside their homes. It isn’t a party if you do it every fucking day, right?
And let’s be honest, you aren’t ordering the salad. All that sodium and
cholesterol ain’t helping anything, and your lack of fiber is going to cause
serious problems for your asshole. Yeah, wake the fuck up and take this
seriously. Do it for your asshole; you two have always been close.

You already know that you need to eat more goddamn vegetables. So
the fuck what? Well not only are they delicious when cooked right, but
they have your back as soon as you chew their asses up. Vitamins,
minerals, antioxidants, fiber, and a whole lot of other tricks are packed
into these miracle foods without a bunch of empty calories clogging your
shit up. There isn’t a plastic-wrapped meal in any drive-thru or sitting on
any shelf that can step to that. The average calorie intake in the U.S. rose
almost 25 percent between 1970 and 2000 and we guarantee that wasn’t
all broccoli and spinach. Fruits and vegetables fill you up without
packing on extra baggage that your body will have to deal with later.
Studies have found that people who eat more than five servings of fruits
and vegetables per day have a 20 percent lower risk of coronary heart
disease compared with people who ate three servings or less. How much
of your plate has veggies on it now? Drop the grease-stained bag and
reflect on that shit.
OK, so plant-based meals are “good” for you, but what the fuck are
you going to do about it, right? We’re too practical to leave you hanging
like that. This shit right here is a collection of all our best-loved meals,
snacks, and sides for beginning cooks all the way to people who know
their way around a farmers’ market. We tagged some of our recipes with
info about all the nutritious shit piled in them so you can pick up some
knowledge while you grub. It will be just like how you used to read the
cereal box while you ate, only without all those cartoon animals that wear
shirts and no pants. We are going to arm you with all the info and
techniques you need to go and kick a bunch of ass on your own. We’ve
labored over this book to help you become the baddest motherfucker in
the kitchen. These pages will be your guide to some next-level skills. No
lectures and no bullshit—just some plant-based recipes with a fuckton of
swearing and a dash of health advice for good measure.
We like to have a good time in the kitchen and you should too. You
are going to be one clever culinary motherfucker when we are done with you.

Table of Contents

WHAT THE FUCK IS THIS?
CARPE FUCKING DIEM
Breakfast
Quinoa Oatmeal
Mixed Veggie and Tofu Chilaquiles
Basic Maple Granola with Add-In Ideas
Breakfast Greens
Tofu Scramble Tacos
Brown Rice Bowl with Edamame and Tamari Scallion Sauce
Whole Wheat Banana Pancakes
Cornmeal Waffles with Strawberry Syrup
To-Go Breakfast Bars
Whole Wheat Biscuits
Biscuits and Gravy
Oat Flour Griddle Cakes with Blueberry Sauce
Sourdough French Toast
Maple Berry Grits
Baked Okra and Potato Hash
Fruit Salad Smoothie
SHORT ORDER SHIT
Salads, Sammies, and Mini Meals
Spiced Chickpea Wraps with Tahini Dressing
Roasted Carrot and Cumin Dressing
Toasted Sesame Dressing
Basic Thug Kitchen Vinaigrette
Almond Caesar Salad with Homemade Croutons
Moroccan Spiced Couscous
Roasted Broccoli and Millet Pilaf
Lemon-Mint Quinoa
Roasted Potato Salad with Fresh Herbs
Braised Winter Cabbage and Potatoes
Roasted Beet and Quinoa Salad
Vietnamese Rice Noodle Salad
Smoked Almond and Chickpea Salad Sammies
Savory Tempeh and Carrot Sandwiches
Ginger-Mushroom Summer Rolls
Barley-Stuffed Peppers
Grilled Eggplant with Soba Noodles
Sweet Corn and Green Chile Baked Flautas
Smoky Black-Eyed Peas with Roasted Sweet Potatoes and Collards
Apple Baked Beans
5-Spiced Fried Rice with Sweet Potatoes
Creamy Peanut Slaw
Coconut-Lime Rice with Red Beans and Mango
Cold Citrus Noodles with Cucumbers and Carrots
Tofu Marinades
Yellow Split Pea and Green Onion Lettuce Wraps
Wilted Greens
Baked Spanish Rice
BIG-ASS CUP OF COZY
Soups and Stews
Lemony Red Lentil Soup
Vegetable-Noodle Soup with Ginger Miso Broth
Pozole Rojo
Warm the Fuck Up Minestrone
Summer Squash Soup
Corn and Basil Chowder
Potato Leek Soup
Pumpkin Chili
Tortilla Soup
Chickpeas and Dumplings
Wedding Soup with White Bean Balls and Kale
THE MUNCHIES
Salsas, Sips, and the Snack Life
Cumin-Spiked Pinto Bean Dip
White Bean and Rosemary Hummus
Sweet Corn and Black-Eyed Pea Dip
Creamy Black Bean and Cilantro Dip
Baked Zucchini Chips
Baked Spicy Plantain Chips
Stovetop Herb Popcorn
Spicy Pickled Carrots
Quick Pickled Cucumbers and Onions
Mid-Summer Salsa
Grilled Peach Salsa
Fire-Roasted Salsa
Sweet Fresh Herb Salsa
Salsa Verde
Pineapple Guacamole
Roasted Sriracha Cauliflower Bites with Peanut Dipping Sauce
Peach-Mint Tea
Watermelon-Hibiscus Coolers
Ginger-Lime Sparklers
Blended Earl Grey Lattes
Creamy Horchata
THE MAIN EVENT
Burritos, Bowls, and Other Bomb-Ass Meals
Black Bean Tortas with Coconut Chipotle Mayo
Lentil Tacos with Carrot-Jicama Slaw
Creamy Ravioli with House Marinara
Tofu Ricotta
Mixed Mushroom and Spinach Lasagna
Vegetable Pad Thai with Dry-Fried Tofu
Sweet Potato, Squash, and Black Bean Enchiladas
Mango Curry
Silky Roasted Bell Pepper Pasta with Zucchini and Basil Ribbons
Cauliflower Cream Pasta with Fresh Herbs
Roasted Chickpea and Broccoli Burritos
Roasted Beer and Lime Cauliflower Tacos with Cilantro Coleslaw
Tempeh Peanut Noodles with Blanched Kale
White Bean and Red Lentil Burgers
Root Veggie Fries
BBQ Bean Burritos with Grilled Peach Salsa
Spring Veggie Bowl with Red Curry Lime Sauce
SWEET TALK
Baked Goods and Motherfucking Dessert
Chocolate Fudge Pops
Chocolate-Dipped Tangerines
Crispy Millet and Peanut Butter Buckeyes
Peachy Almond Tapioca Pudding
Strawberry Shortcake
Whipped Cream
Maple-Oat Banana Bread
Carrot Cake Cookies
Chocolate Chip and Almond Butter Cookies
Blueberry Walnut Lavender Scones
Shredded Carrot and Apple Muffins
Peanut Butter and Banana Nut Muffins
Coconut Cornmeal Cake
Banana Cream Pie
THANKS

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We inspire and enable people to improve their lives and the world around them.

- Traditional scandinavian cooking made easy -

Astrid Karlsen Scott

Cover design by Brian Peterson, Cover photo from Shutterstock


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Book Details
 Price
 4.00
 Pages
 320 p
 File Size 
 6,862 KB
 File Type
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 ISBN
 978-1-63220-775-3 (ebook)
 Copyright©   
 2011, 2015 by Astrid Karlsen Scott

Acknowledgments
There are many people who contribute, often unaware over a period of time, to the writing
of a book. For instance, from childhood I grew up around women who were good cooks,
who served nutritious and lovingly prepared food. They did not know then, nor did I, that
they created memories for future generations.

Likewise, on my visits to Norway, opportunities to sample the best in traditional
Norwegian food created a curiosity in me that also contributed to this book. I wish to
thank all the excellent Norwegian cooks who, surely unwittingly, inspired me to keep
Norwegian food traditions alive in America.

I deeply appreciate the assistance and liberal help of the following experts in Norway
and America: Anna-Karin Lindstad, Division Manager Nutrition Department at Tine; Liv
Gregersen Kongsten, Home Economic Consultant at Forma A/S; Britt Kåsen, Home
Economic Consultant, Office of Information for Fruit and Vegetables; Oda Christensen,
Press/Food Consultant Information Office for Eggs and Meat; Guri Tveit, Home
Economics Consultant, Information for Eggs and Poultry; Gunvor Holst, Adviser
Norwegian Seafood Export Council; Norwegian Dairy Industry, mediebank.tine.no; Evan
Nordahl, Office for Information for Meat; Ingrid Espelid Hovig, Culinary Expert, TV
CHEF, and Senior TV Producer Norwegian Broadcasting Corporation; Bodil Bergan,
Chief Guide, A/S Freia; Norwegian Seafood Export Council, King Oscar, USA, INC.;
Norwegian Potato Industries; Eva Melsæter, Food Editor Hjemmet; Ellen C. Daatland,
Food Editor, Familien; Chr. Schibsteds Forlag; J. W. Cappelens Forlag A/S; Torunn
Linneberg, Olympia Utvikling, Troll Park A/S.

I acknowledge the favorite recipes shared by Dr. Thor Heyerdahl, Eva Johannessen,
Edith Jaques, Else Rønnevig, Sigrid Juul Røset, Marianne Lindboe, and Helga Jonassen.
I am grateful to Marleigh (Martha) Harrison and Steinar Bjarne Karlsen for
illustrations.

To Julie Matysik, my editor at Skyhorse Publishing, I am grateful for her professional
confidence, her skill, and upbeat attitude.
And always to my husband Scotty, our children, their spouses, and my grandchildren, I
am thankful and secure in their eternal love and reassurance.
Astrid Karlsen Scott

Introduction
Norway is a winterland where snow covers most of the country for more than half of the
year. It also is a land of mountains where only 3 percent of the land can be cultivated.
Norway has a long rugged coast with many fjords, and half of the country lies north of
the Arctic Circle. However the weather is milder than one would expect because of the
Gulf Stream that crosses the Atlantic from America. People in the past subsisted on
minuscule land because the sea provided an abundance of fish.

Nature and climatic conditions caused the Norwegians to adapt to the circumstances
where they lived. Diverse food traditions developed through the centuries in north and
south Norway, as well as in the east and the west.

Notwithstanding, mingled with these food traditions, a deep friendliness and sincere
hospitality unfolded toward strangers. In the ancient Edda poems, Håvamål, it is written:
“… the man who has traveled in the mountains needs food and drink.”
It is self-evident that people took advantage of the summers because of the long difficult
winters. They needed time to till the ground, to plant, and to harvest crops, yet in many
places the climate was such that the grain did not ripen. The people received their main
nourishment from grain, meat, fish, and milk. The fish farmers along the coast always kept
a cow and a few sheep. Inland they sowed barley and oats on the minuscule land available.
They would say, “Grain is borrowed from God” or often, “Grain is life.”
The life-sustaining potato was not grown in Norway until the late 1700s. The so-called
potato-priests from their pulpits encouraged people to cultivate potatoes. Today many
Norwegians clearly remember the war years, 1940–1945. In many homes hunger would
have been unbearable had we not been able to grow potatoes.

The Norwegian people learned early from experience to preserve food. They learned
various conservation methods. Cattle and goats gave little milk during the winter months,
but the summer milk was churned to butter and made into cheese. Many Norwegian
cheeses have a long history, and even today we think that gammalosten—a pungent sour
milk cheese—and goat cheese are among the best. Many new cheeses have a milder taste
like the gudbrandsdalosten, something many enjoy.

The old farmers attempted to be self-sufficient. However, no matter how remote some
farms were, salt was necessary for all. Most meat was salted down. Fresh meat was
provided only for certain days, like church holidays and other important celebrations.
From the middle ages the grain was ground in water gristmills. Up to the 1800s grains
were mostly used for flatbread and porridge. Porridge, a food for all, was often eaten with
sour milk, a piece of cured meat, or a few pieces of flatbread. Porridge was vassgraut (gruel
usually made with barley) and rømmegraut, sour cream porridge. Vassgraut has saved
many a life. Sour cream porridge (served with sugar, cinnamon, and currant juice) is
enjoyed as a celebration food even today wherever people cherish Norwegian food traditions.

Fresh meat was available in the fall when the animals were slaughtered. Many claim that
fårikål—lamb with cabbage—a typical dish served at that time is our national dish. One
could discuss how many spices to use. It was not a problem for Norwegians who managed
with whatever nature provided.

Lutefish and rakørret (cured trout) had a bad reputation in the old topographical
writings but are today a much enjoyed (and expensive) food served in restaurants and homes.

Notwithstanding, there was a marked difference between hverdagsmat, everyday food,
and foods served on feast days. Heavy physical labor required nourishment first. However,
at weddings and funerals, and other important social events, neighbors helped each other
with what was called sendings, a beautiful expression of unity by people who out of
necessity toiled heavily. They cherished the security and enjoyment of these gatherings.
Since World War II many foreign food traditions have been introduced to Norway, but
simultaneously, there is a deeper appreciation for the old food traditions. We cling to the
simple food of two open-face pieces of bread, in place of lunch. On the 17th of May
(Norway’s Constitution Day), we are only too pleased to be invited for sour cream
porridge and cured meat.1*

With her thorough knowledge of cooking, and of Norwegian recipes and a background
in tradition and popular food usage in Norway, Astrid Karlsen Scott has produced a book
that rightly deserves the title of Authentic Norwegian Cooking.
The translated poems and her own youth and childhood memories from Norway add
much to the charm and genuineness of her work, and also make it enjoyable reading apart
from the recipes.
Dr. Olav Bø
Professor of Philosophy


Table of Contents

Acknowledgments
Introduction
Norwegian Table Prayer
Appetizers
Open-Face Sandwiches
Soups
Salads
Sauces
Dessert Sauces
Fish
Shellfish
Meat, Poultry, and Game
Sandwich Meats
Vegetables
Norwegian Cheeses and Dairy Recipes
Desserts
Candies
Breads, Flatbread, Lefse, and More
Cakes and Pastries
Creams, Frosting, and Glazes
Cookies and Waffles
Parties
Spice Chart
Special Help
Sources
Credits
English Index
Norwegian Index

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Visit our website at www.skyhorsepublishing.com.

Great-Tasting Dinners with 350 Calories or Less from the Instant Pot or Other Electric Pressure Cooker

NANCY S. HUGHES


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Book Details
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 Pages
 131 p
 File Size 
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 ISBN
 978-1-55832-956-0
 978-1-55832-9-577 (Digital edition)
 Copyright©   
 2018 Quarto Publishing Group USA Inc

About the Author
Nancy S. Hughes writes for a wide range of health and food magazines and is the author
of seventeen cookbooks, with a focus on low-calorie cooking for weight loss, heart-healthy
cooking, diabetic cooking, and cooking with kitchen appliances. She lives in the Mobile,
Alabama, area.

Introduction
Not one, not one, of the healthy pressure cooker recipes in this book is more than 350
calories per serving! Think about it. That means you are able to keep your calories in check
without having to constantly tally up! If you want dinner in an instant (which is what the
Instant Pot and other electric pressure cookers make possible) and wouldn’t mind also being
thinner in an instant (which 350-calorie dishes can help you achieve), you have come to the
right place.
The recipes in this cookbook range from a low of 120 calories per serving to 350 calories
per serving. Now, that’s not just for a small serving of lean meat or a bowl of veggies . . . that’s
meat and potatoes, one-dish meals, meatless entrées, desserts . . . etc. Get the idea? They
never exceed 350 calories . . . PERIOD!
Calories, if you don’t really pay attention, can escalate—and escalate fast—before you
even realize what’s happening. But who likes being told they can’t have something they want,
such as something substantial and filling—and tasty—for dinner? I certainly don’t.
So I figure out ways to have it and have it “within the boundaries.” That’s MY job . . . to
deliver great tasting recipes within “calorie” boundaries, ones that are fast, high in flavor,
easy, and, by the way, economical!
Are Electric Pressure Cookers Really That Great?
Electric pressure cookers can keep you from using the excuse “but everything’s frozen”
or “I’m out of time” to cook at home. Those excuses will pack in the calories when you call
for delivery or go through a drive-thru. Learn to rely on your pressure cooker instead. For
example, you can . . .
• Start a recipe using frozen vegetables
• Thaw AND cook frozen ground beef and turkey in a matter of minutes
• Cook frozen, solid-as-a-rock boneless skinless chicken breasts in minutes that
are t-e-n-d-e-r and juicy without any stringy, chewy, tough results—seriously
• Cook a dish that normally takes hours in a hot oven, 
or on a back burner that has to be monitored, in a fraction of the time
• Cook dried beans without soaking and serve them in about 35 minutes . . . from dried to table
• Make quick “pressure cooker” croutons and hardboiled eggs to include in a fresh
green salad for a meatless entrée (with the definite promise of easy-peel, zip off shells)
• “Bake” potatoes in a fraction of the time that actually have the same flavor as
those baked in a HOT oven for more than an hour
That’s just a few examples to show that electric pressure cookers really are that great!

Types of Recipes in This Book
The varied recipes here include some protein combinations—some with vegetables, some with
pasta or rice, while others can be served over veggie spirals, sautéed veggies, or riced veggies
as a base—as well as soups, stews, and desserts. No matter what you choose, though, the
calories will not exceed that 350-calorie cap!
There’s a wide range of recipe types—from Mexican, Italian, Asian to Middle Eastern,
Southern, and All-American—that include traditional beef stew to the popular ancient
grain bowls!
The recipes in this book are designed to serve four. I felt there was a definite need to
go that direction with so many smaller households just starting out or downsizing a bit. I
found that the majority of electric pressure cooker cookbooks on the market include recipes
designed to serve more. There are some recipes in this book that serve more than four, but
only those that can freeze successfully so you can have them for another meal down the
road . . . and they are tagged to let you know that.
Simple Ingredients, Short Directions
The electric pressure cooker is designed to make cooking more convenient and quick to help
retain the nutritional benefits of your food, which is great. But I went a step further and did not
include long ingredient lists or complicated, laborious directions.
The ingredients in these recipes are all mainstream and easily available. There are no
special trips to special stores for anything . . . at all!
I’ve written the directions in a way that will make cooking with an Instant Pot or other
electric pressure cooker less intimidating. I was overwhelmed at first (probably like most of
you), so I promised myself I would keep that in mind when writing the directions. Keeping the
recipes simple to follow and even simpler to prep!
Since I don’t know what type of electric pressure cooker you own, I’ve created healthy,
low-calorie recipes to work in any standard electric pressure cooker. So whether you have
the basic model or the “latest and greatest,” you can make these recipes with successful,
delicious, and healthy results!
I’m not taking you into every button on the pressure cooker, because each brand is a
little different. But they all have a Manual button and a Sauté/Browning button of one sort or
another. Since I want to keep things s-i-m-p-l-e, that’s ALL I’m using throughout this book for
your cooking functions . . . the Manual button and the Sauté/Browning button ONLY (and the
Cancel button to switch between the two cooking modes).
I’m keeping this simple for you, so you’ll be able to make these recipes again and again;
after all, isn’t that what it’s all about? I always say, “If a recipe is difficult or time-consuming,
you’ll make it once in a while, (maybe) BUT if it’s easy and fast, you’ll make it . . . and WANT to
make it . . . again and again . . . and THAT is what helps you enjoy staying on a healthy track!!!

Table of Contents

Introduction: 350 Max! 6

Tips, Tricks, and Hacks for Healthy and 8
Low-Calorie Pressure Cooking
Sandwiches and Wraps 12
Main-Course Salads 28
One-Dish Suppers 42
Soups and Stews 76
Protein and Vegetable Combination Dinners 96
Sweets and Desserts 110

Acknowledgments 124
About the Author 125
Index 126

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First Published in 2018 by The Harvard Common Press, an imprint of
The Quarto Group,
100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.
T (978) 282-9590 F (978) 283-2742 QuartoKnows.com

Text © 2018 Nancy S. Hughes
Digital edition published in 2018

Cover Image: Shutterstock, Fall Apart Pot Roast and Vegetables, page 70
Illustration: Shutterstock

Printed in China

500 Recipes, from Snacks to Dessert, That the Whole Family Will Love

Dana Carpender

Cover design by DW Design
Cover photography by Bobbie Bush, www.bobbiebush.com
Design by Leslie Haimes



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Book Details
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 File Size 
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 ISBN
 1-931412-06-5 (Paperback)
 Copyright©   
 2002 by Dana Carpender

Using This Book
I can't tell you how to plan your menus. I don't know if you live alone
or have a family, if you have hours to cook or are pressed for time
every evening, or what foods are your favorites. I can, however, give
you a few pointers on what you'll find here that may make your meal
planning easier.

There are a lot of one-dish meals in this book-main dish salads, skillet
suppers that include meat and vegetables both, and hearty soups that are
a full meal in a bowl. I include these because they're some of my favorite
foods, and to my mind, they're about the simplest way to eat. I also think
they lend a far greater variety to low-carb cuisine than is possible if you're
trying to divide up your carbohydrate allowance for a given meal among
three or four different dishes. If you have a carb-eating family, you can
appease them by serving something on the side, such as whole wheat
pitas split in half and toasted, along with garlic butter, brown rice, a
baked potato, or some noodles. (Of course I don't recommend that you
serve them something like canned biscuits, Tater Tots, or Minute Rice,
but that shouldn't surprise you.)
When you're serving these one-dish meals, remember that most of your
carbohydrate allowance for the meal is included in that main dish.
Unless you can tolerate more carbohydrates than I can, you probably
don't want to serve a dish with lots of vegetables in it with even more
vegetables on the side. Remember, it's the total usable carb count you
have to keep an eye on. Complement simple meat dishes-such as
roasted chicken, broiled steak, or pan-broiled pork chops-with the
more carbohydrate-rich vegetable side dishes.

There's one other thing I hope this book teaches you to do, and that's
break out of your old ways of looking at food. There's no law insisting
that you eat eggs only for breakfast, have tuna salad for lunch every day,
and serve some sort of meat and two side dishes for dinner. Short on both
time and money? Serve eggs for dinner a couple of nights a week; they're
fast, cheap, and unbelievably nutritious. Having family video night or
game night? Skip dinner and make two or three healthy snack foods to
nibble on. Can't face another fried egg at breakfast? Throw a pork chop
or a hamburger on the electric tabletop grill while you're in the shower,
and you've got a fast and easy breakfast. Sick of salads for lunch? Take a
protein-rich dip in a snap-top container and some cut up vegetables to
work with you.

Welcome to Low-Carbohydrate Variety!
What's the hardest thing about your low-carb diet? And what's the
most common reason that people abandon their low-carb way of
eating and all the health benefits and weight loss that come with it?
Boredom. People just plain get bored. After a few weeks of scrambled
eggs and bacon for breakfast, a hamburger with no bun for lunch, and a
steak-no baked potato-for dinner, day after day, people get fed up and
quit. They just can't face a life of food monotony. Sound familiar?
If you've been getting bored with your low-carb diet, this is the book for
you. You'll find dozens of exciting ways to vary a hamburger, a steak,
pork chops, chicken, and even fish. You'll find a wide variety of side
dishes and salads. You'll find snacks and party foods that you can eat
without feeling like you're depriving yourself. You'll even find recipes for
bread-really, truly bread-not to mention muffins, waffles, pancakes,
and granola. In short, this book has recipes for all sorts of things you
never dreamed you could have on a low-carb diet.
Did I come up with these recipes for you? Heck, no! I came up with these
recipes for me.

Who am I? I'm a person who, through circumstances that surely could
have happened to anyone, has spent the past several years writing about
low-carbohydrate dieting. In fact, I spent so much time answering
questions for the curious that I finally wrote a book, How I Gave Up My
Low Fat Diet and Lost Forty Pounds! To supplement the book, I started
an "e-zine"-an Internet newsletter-for low-carb dieters, called
Lowcarbezine! So for the past few years, through the wonders of the
Internet, I've been writing and developing recipes for a growing audience
of low-carb dieters around the world.

I've always loved to cook, and I've always been good at it. My friends long
ago dubbed me "The God of Food." So when low-fat, high-carb mania hit
in the 1980s, I learned how to make a killer low-fat fettuccine Alfredo,
curried chicken and mixed grain pilau, black beans and rice, blue corn
pancakes, low-fat cheesecake, you name it.
And I got fat. Really fat. And sick. And tired. Thank heavens, in 1995 I
got smart and tried going low carb, instead. Within two days my energy
levels skyrocketed and my clothes were looser. It was overwhelmingly
clear that this was the way my body wanted to be fed and that this was
the way of eating that would make me well. I had set my foot upon a path
from which there was no turning back; I was low carb for life.

The only thing that nearly derailed me was a terrible sense of Kitchen
Disorientation. I had to discard the vast majority of my recipes when I
dropped the grains, beans, potatoes, and sugar from my diet. For the very
first time in my life, I'd walk into my kitchen and have no idea what to
cook-and I had always known what to cook and how to put together a
menu. It really was pretty scary, and it certainly was depressing. But I set
out to become as good a low-carb cook as I had been a low-fat cook.
Seven years later, my mission has been accomplished, and then some!
What you hold in your hands is the end result of years and years of trial
and error, of learning what works and what doesn't, of experimenting to
find out which substitutes are yummy and which are just plain lame.

This is not, for the most part, a gourmet cookbook, which means that the
recipes you find here are recipes you'll actually use. You'll find a lot of
fairly simple recipes and a few more complex ones for special occasions.
There's lots of family fare here-pork chops and meat loaf, burgers and
chicken. You'll find lots of meals you can cook on the stove top in a
simple skillet and plenty of salads you can make ahead and stash in the
refrigerator, ready to be pulled out and served when you dash in the door
at a quarter-to-dinnertime. You'll find many one-dish meals that are protein
and vegetables combined, from main dish salads to thick, hearty
soups to casseroles. You'll also find ethnic flavors from around the world
right alongside comfort foods you won't believe are low carb!

Why Is There Such a Wide Range of Carb Counts
in the Recipes in This Book?
If carbs are your problem, then they're going to be your problem tomorrow,
and next week, and next year, and when you're old and gray. If you hope
to keep your weight off, you cannot think in terms of going on a low-carb
diet, losing your weight, and then going off your diet-you'll gain back
every ounce, just as sure as you're born. You'll also go back to blood-sugar
swings, energy crashes, and nagging, insatiable hunger, not to mention all
the health risks of hyperinsulinemia. In short, you are in this for life.
So if you are to have any hope of doing this forever-and at this writing,
I've been doing this for going on seven years-you're going to need to
enjoy what you eat. You're going to need variety, flavor, color, and interest.
You're going to need festive dishes, easy dishes, and comfort foodsa
whole world of things to eat. You're going to need a cuisine.

Because of this, I have included everything from very low-carb dishes,
suitable for folks in the early, very low-carb "induction" stage of their
diet, to "splurge" dishes, which would probably make most of us gain
weight if we ate them every day but which still have far fewer carbs than
their "normal" counterparts.

There's another reason for the range of carb counts: Carbohydrate intolerance
comes in degrees, and different people can tolerate different daily
carbohydrate intakes. Some of you, no doubt, need to stay in that 20-
grams-a-day-or-Iess range, whereas many others-lucky souls-can have
as much as 90 to 100 grams a day and stay slim. This cookbook is meant
to serve you all.

Only you can know, through trial and error, how many grams of carbs
you can eat in a day and still lose weight. It is up to you to pick and
choose among the recipes in this book while keeping an eye on the carbohydrate
counts provided. That way, you can put together menus that
will please your palate and your family while staying below that critical carb level.

However, I do have this to say: Always, always, always the heart and soul
of your low-carbohydrate diet should be meat, fish, poultry, eggs, healthy
fats, and low-carb vegetables. This book will teach you a boggling
number of ways to combine these things, and you should try them all.
Don't just find one or two recipes that you like and make them over and
over. Try at least one new recipe every week; that way, within a few
months you'll have a whole new repertoire of familiar low-carb favorites!
You will, as I just mentioned, find recipes in this book for what are best
considered low-carb treats. Do not take the presence of a recipe in
this book to mean that it is something that you can eat every day, in
unlimited quantities, and still lose weight. I can tell you from experience
that even low-carb treats, if eaten frequently, will put weight on you.

Recipes for breads, cookies, muffins, cakes, and the like are here to give
you a satisfying, varied diet that you can live with for life, but they
should not become the new staples of your diet. Do not try to make your
low-carbohydrate diet resemble your former Standard American Diet. That's
the diet that got you in trouble in the first place, remember?
One other thought: It is entirely possible to have a bad reaction to a food
that has nothing to do with its carbohydrate count. Gluten, a protein
from wheat that is essential for baking low-carb bread, causes bad reactions
in a fair number of people. Soy products are problematic for many
folks, as are nuts. Whey protein, used extensively in these recipes, contains
lactose, which some people cannot tolerate. And surely you've
heard of people who react badly to artificial sweeteners of one kind or
another. I've also heard from diabetics who get bad blood-sugar spikes
from eating even small quantities of onions or tomatoes.

Yet all of these foods are just fine for many, many low-carb dieters, and
there is no way I can know which foods may cause a problem for which
people. All I can tell you is to pay attention to your body. If you add a
new food to your diet and you gain weight (and you're pretty certain it's
not tied to something else, like your menstrual cycle or a new medication)
, or you find yourself unreasonably hungry, tired, or "off" despite
having stayed within your body's carbohydrate tolerance, you may want
to consider avoiding that food. One man's meat is another man's poison,
and all that.

What's a "Usable Carb Count"?
You mayor may not be aware of the concept of the usable carb count,
sometimes called the "effective carb count"; some low-carb books utilize
this principle, whereas others do not. If you're not familiar with the concept,
here it is in a nutshell:

Fiber is a carbohydrate and is, at least in American nutritional breakdowns,
included in the total carbohydrate count. However, fiber is a form
of carbohydrate made of molecules so big that you can neither digest nor
absorb them. Therefore fiber, despite being a carbohydrate, will not push
up your blood sugar and will not cause an insulin release. Even better, by
slowing the absorption of the starches and sugars that occur with it, fiber
actually lessens their bad influence. This is very likely the reason that
high-fiber diets appear to be so much better for you than "American Normal."

For these reasons many (if not most) low-carb dieters now subtract the
grams of fiber in a food from the total grams of carbohydrate to determine
the number of grams of carbohydrates that are actually a problem.
These are the "usable" carbs, or the "effective carb count." These nonfiber
grams of carbohydrates are what we count and limit. Not only does
this approach allow us a much wider variety of foods, and especially lots
more vegetables, but it actually encourages us to add fiber to things such
as baked goods. I am very much a fan of this approach, and therefore I
give the usable carbohydrate count for these recipes. However, you will
also find the breakdown of the total carb count and the fiber count.


Table of Contents

7 Introduction: Welcome to Low-Carbohydrate Variety!
22 CHAPTER 1 Ingredients You Need To Know About
42 CHAPTER 2 Hors D'oeuvres, Snacks, and Party Nibbles
88 CHAPTER 3 Eggs and Dairy
123 CHAPTER 4 Breads, Muffins, Cereals, and Other Grainy Things
158 CHAPTER 5 Hot Vegetable Dishes
200 CHAPTER 6 Side Dish Salads
241 CHAPTER 7 Chicken and Turkey
272 CHAPTER 8 Fish
300 CHAPTER 9 Beef
341 CHAPTER 10 Pork and Lamb
359 CHAPTER 11 Main Dish Salads
377 CHAPTER 12 Soups
401 CHAPTER 13 Condiments, Seasonings, and Sauces
419 CHAPTER 14 Cookies, Cakes, and Other Sweets
470 A Refresher on Measurements
472 Acknowledgments
474 Index

Screenbook


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