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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
 Price
 3.00
 Pages
 498 p
 File Size 
 105,315 KB
 File Type
 PDF format
 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

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Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight without Starving Yourself

DICK LOGUE

Fair Winds Press




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Book Details
 Price
 4.00
 Pages
 744 p
 File Size 
 2,431 KB
 File Type
 PDF format
 eISBN-13
 978-1-61058058-8 
 Copyright©   
 Text © 2011 Dick Logue
 Design © 2011 Fair Winds Press First

About the Author
After being diagnosed with congestive heart failure, Dick Logue threw himself
into the process of creating healthy versions of his favorite recipes. A cook since
the age of twelve, he grows his own vegetables, bakes his own bread, and cans a
variety of foods. He currently has a website www.lowsodiumcooking.com and
weekly online newsletter with more than 21,000 subscribers world-wide. He is
the author of 500 Low Sodium Recipes, 500 Low-Cholesterol Recipes, 500 High-
Fiber Recipes, 500 Low-Glycemic-Index Recipes, and 500 Heart-Healthy Slow
Cooker Recipes. He lives in southern Maryland.

Introduction
Why 400-Calorie Recipes?
No doubt that is the first question that came to your mind when you
saw this book. The answer is simple, a 400-calorie meal is just what
you need to lose weight, a meal that satisfies you and keeps your
hunger at bay until the next meal but only contains 400 calories. You
might call them “mega.” Of course, there is more to it than that. The
goal of our meals is to help you be healthier, lose weight, and do it all
without feeling deprived or hungry.

Does this sound too good to be true? It’s not! The key is to eat foods that contain
all the nutrients you need and that stick with you until the next meal. Each meal
we offer here is approximately 400 calories, so you can eat three of these filling
meals, or even four, and still only get 1200 to 1600 calories per day. In the next
chapter, we’ll explore in detail how all this works, talking about calories,
nutrient density, and the kind of foods you should and should not be eating. But
for now all you need to know is that it does work.

This is not something that I created. It is based on the research of a number of
doctors and nutritional experts. One of the most important is Dr. Barbara Rolls, a
professor of nutrition at the University of Pennsylvania. Dr. Rolls has published
a number of articles and research papers on the subject of diet and weight loss.
She says that people feel full because of the amount of food they eat not because
of the number of calories or the grams of fat, protein, or carbohydrates. So the
trick is to fill up on foods that aren’t full of calories. She has done a number of
experiments to confirm her findings. She found that given free choice, people
tended to eat the same amount of food each day. By varying the amount of high
volume, low calorie foods compared to high calorie, low volume foods, people
were able to eat the same amount and feel just as satisfied while eating as much
as 400 fewer calories per day. She uses the term energy density to describe the
number of calories in a given quantity of food.

In order to see how significant this is, let’s take a quick look at how people lose
weight. There are lots of different diets and lots of different theories, but the
bottom line is that if we burn more calories than we take in, we lose weight. If
we eat more calories than our bodies use, we gain weight. About 3500 calories is
equivalent to a pound. So in order to lose a pound a week, we need to keep our
calorie intake to about 500 calories a day less than our bodies use. So Dr. Rolls’
findings mean that people could lose almost a pound a week not even watching
how much they eat, just replacing some of the foods with high energy density
with other foods with lower energy density. An example is a pasta salad. If it
contains a lot of pasta compared to vegetables, it will have a high energy density.
If you replace some of the pasta with additional vegetables you will still have the
same volume of food and feel just as satisfied but with fewer calories. That is
one of the main concepts that went into creating these recipes.

So the obvious question is how many calories we burn in a day. There isn’t any
simple answer. It depends on a number of factors including age, gender, activity
level, and your current weight and height. There are a number of sites online that
contain a calorie needs calculator that will do your specific calculation. But I can
tell you this, no matter what I put into them I didn’t come up with anything less
than 1500 calories per day. That figure was for a small, older, sedentary woman.
For my own calculation, I came up with more than 2200 per day to maintain my
weight.
So how does all that relate to this book? I’m suggesting that if you want to lose
weight, you can eat three satisfying meals a day of about 400 calories each,
maybe throw in a healthy snack or two, and end up with a total daily calorie
count of less than 1500 calories. In my case, that would translate to a weight loss
of about a pound and a half (0.68 kg) a week. Of course as the auto commercials
used to say “your mileage may vary”. Your answers to the calorie calculator are
going to be different than mine and your expected weight loss will be different.
But unless you are a person already so thin that you don’t need to lose weight,
you will almost certainly be eating fewer calories than you burn.
Of course it isn’t quite that simple. Since I came to create recipes because of a
need to eat heart healthy food, I have some ideas about how we should structure
these mega meals for maximum health, not just weight loss. In the next section,
we’ll discuss some of those.

Our Approach to Weight Loss
I’ve identified six key areas that I looked at as I created these recipes. As I said,
the goal is a healthy diet that will help you to lose weight. We’ll look at each of
those areas in more detail in the next chapter.
Low Energy Density
We can eat the healthiest diet imaginable, but if we eat too many calories we
aren’t going to lose weight. That statement isn’t quite true. The other concepts of
healthy eating actually support this goal also. High fat foods are generally
unhealthy to eat. They also provide more calories for a given quantity of food.
Fiber contains few calories, so high fiber foods are not only good for you, but
they are also a way to speed your weight loss.
High Nutrient Density
This is in some ways the opposite of energy density. What it measures is the
amount of nutrients in a specific quantity of a given food. A system of rating
nutrient density called the Aggregate Nutrient Density Index (ANDI) was
developed by Dr. Joel Fuhrman, a New Jersey physician who specializes in
preventing and reversing disease through nutrition. The rankings are based not
only on vitamins and minerals but also phytochemicals, compounds that are
thought to promote good health but have not been established as essential
nutrients. This includes things that you have probably heard of like antioxidants
and beta carotene.
Focus on Fresh, Minimally Processed Foods
There has been an increased focus on avoiding processed foods in recent years.
This has resulted in things like the caveman diet and Paleolithic diets. I’m not
going to go so far as to suggest that, but I will say that I believe processing
reduces natural nutrients and replaces them with chemicals, some of
questionable safety. The Canyon Ranch spa cookbook I own suggests “Don’t eat
anything your great-grandmother didn’t,” and that seems like a reasonable
approach to me. That being said, I do use artificial sweeteners to help hold down
the calories in some recipes with significant amounts of sugar, so I do make
compromises.
Low Sodium
Some of you may know (especially if you’ve skipped ahead to the next section)
that I got started creating recipes and eventually writing books because I was on
a low sodium diet for congestive heart failure and I was dissatisfied with the
kind of food I could eat. Not all of the recipes here are as strictly low in sodium
as my personal diet. I’ve used regular baking powder and cheese and included a
few recipes with ham and other high sodium ingredients. But I’m still convinced
that most people get more sodium in their diet than they really need.
Low Saturated Fat
To a large degree I’ve tried to hold down the total fat level in these recipes as
much as is practical. But all fat is not created equal. Fats such as those found in
olive and canola oil and vegetables like avocados may actually be beneficial. But
it is pretty much universally accepted that both saturated and trans fats represent
health risks and I have tried to limit them as much as possible.
High Fiber
Eating foods high in fiber is another of those things that has multiple positive
effects. In the first place, it’s healthy from both the heart and digestive point of
view. But it also plays a part in our attempts to lower the energy density of
meals. Fiber-rich foods such as legumes and whole grains tend to have a lower
energy density and a higher nutrient density, so that’s good all around.

How This Book Came About
Some of you may already know about me, either from my website at
www.lowsodiumcooking.com or from the other books I’ve written. If so, you
know that I have focused primarily on heart healthy cooking. I started thinking
about low sodium cooking after being diagnosed with congestive heart failure in
1999. One of the first and biggest things I had to deal with was the doctor’s
insistence that I follow a low sodium diet . . . 1200 mg a day or less. At first, like
many people, I found it easiest to just avoid the things that had a lot of sodium in
them. But I was bored. And I was convinced that there had to be a way to create
low sodium versions of the food I missed. So I learned all kinds of new ways to
cook things. I researched where to get low sodium substitutes for the things that
I couldn’t have any more, bought cookbooks, and basically redid my whole diet.
Along the way, I learned some things. And I decided to try to share this
information with others who were in the same position I had been in. I started a
website, www.lowsodiumcooking.com, to share recipes and information. I sent
out an email newsletter with recipes that now has over 20,000 subscribers. And I
wrote my first book, 500 Low Sodium Recipes.

By that time I had progressed to other areas of interest in healthy cooking. When
my cholesterol became too high to please my cardiologist, I had to learn about
low cholesterol cooking. When I was told that my blood sugar levels indicated
that I was a borderline diabetic, I became interested in the role of carbohydrates
in your diet. I became more aware of the work that had been done on glycemic
index and glycemic load and began incorporating these concepts into the food
we prepared and ate. Both of these interests turned into another 500 recipes book.

But I was also concerned about my weight. And so was my wife. I was
following the exercise plan my doctor had given me, but I wasn’t able to lose
those last 10 pounds or so that I wanted to, even though I thought I was cooking
healthy meals. So once more, I went back to the research. And there I discovered
the work of Dr. Rolls and others with similar ideas. So we began incorporating
these concepts into our cooking. It turns out it was easy to maintain a heart
healthy diet while looking at nutrient density. Many of the same things that made
food heart healthy also made it a good choice for these meals. And as we began
to pay more attention to these ideas and began to lose that weight that had been
so stubborn, the idea of another book developed. And here it is, 500 mega meals
to get you started on losing weight and feeling better.

How Is the Nutritional Information Calculated?
The nutritional information included with these recipes was calculated using the
AccuChef program. It calculates the values using the latest U.S. Department of
Agriculture Standard reference nutritional database. I’ve been using this program
since I first started trying to figure out how much sodium was in the recipes I’ve
created. It’s inexpensive, easy to use, and has a number of really handy features.
For instance, if I go in and change the nutrition figures for an ingredient, it
remembers those figures whenever I use that ingredient. AccuChef is available
online from www.accuchef.com. They offer a free trial version if you want to try
it out, and the full version costs less than $20US.
Of course, that implies that these figures are estimates. Every brand of tomatoes
or any other product is a little different in nutritional content. These figures were
calculated using products that I buy in southern Maryland. If you use a different
brand, your nutrition figures may be different. Use the nutritional analysis as a
guideline in determining whether a recipe is right for your diet.

Where’s the Salt?
One question that may occur to some people looking over the recipes in this
book is “Why is there no salt in any of the ingredient lists?” That’s a fair
question and deserves an answer. As I said in the Introduction, I first got
involved with healthy cooking because my doctor put me on a low sodium diet.
It took some time and lots of experimentation, but I learned how to cook things
that both taste good and are easy to prepare that are still low in sodium. Along
the way we literally threw away our saltshaker. There’s one shaker of light salt,
which is half salt and half salt substitute, on the table. My wife uses that
occasionally. Two of my children have given up salt completely, not because
they need to for medical reasons, but because they are convinced like I am that
it’s the healthy thing to do. When I started looking at creating 400-calorie meal
recipes, going back to using salt wasn’t even something I considered.
Most Americans get far more than the 2300 mg of sodium a day recommended
for a healthy adult. This happens without our even thinking about it. In creating
these recipes, I was not as strict about the amount of sodium as I usually am. But
I also didn’t add any salt. I think if you try the recipes you’ll find that they taste
good without it. If you are tempted to add some salt because you think it’s
needed, I’d suggest you check with your doctor first. I believe that most of them
will agree that in the interest of total health, you are better off without the salt.


Table of Contents

Introduction Why 400-Calorie Recipes?
Chapter 1 Changing the Way You Think about What You Eat
Chapter 2 A Few Basic Building Blocks
Chapter 3 Traditional Breakfasts
Chapter 4 New Ways to Think about Breakfast
Chapter 5 Lunches and Light Meals
Chapter 6 Dinners: Chicken and Turkey
Chapter 7 Dinners: Beef
Chapter 8 Dinners: Pork
Chapter 9 Dinners: Fish and Seafood
Chapter 10 Dinners: Vegetarian
Chapter 11 Dinners: Soups, Stews, and Chilis
Chapter 12 Mix and Match Meals
Chapter 13 Mix and Match: Main Dishes
Chapter 14 Mix and Match: Starters and Side Dishes
Chapter 15 Mix and Match: Desserts
Chapter 16 Mix and Match: Bread
Chapter 17 Cooking Terms, Weights and Measurements, and Gadgets
About the Author
Index

Screenbook


First published in the USA in 2011 by
Fair Winds Press, a member of
Quayside Publishing Group
100 Cummings Center
Suite 406-L
Beverly, MA 01915-6101

Digital edition published in 2011

The information in this book is for educational purposes only. It is
not intended to replace the advice of a physician or medical
practitioner. Please see your healthcare provider before beginning
any new health program.

Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back

Dana Carpender

Bestselling author 500 Low-Carb Recipes


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Book Details
 Price
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 Pages
 2798 p
 File Size 
 4,875 KB
 File Type
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 ISBN 
 Digital edition 
 978-1-61673-838-9 
 Text ©   
 2010 Dana Carpender

Introduction
What’s the hardest thing about your lowcarb
diet? And what’s the most common
reason that people abandon their lowcarb
way of eating and all the health
benefits and weight loss that come with
it? It’s boredom. 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. Does this 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, and
pancakes. 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 lowcarbohydrate
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, lowfat
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 lowcarb
cook as I had been a low-fat cook.
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 and 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, 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, next
week, next year, and even when you’re
old and gray. 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, you’re going to need
to enjoy your food. You’re going to need
variety, flavor, color, and interest.
You’re going to need festive dishes,
easy dishes, and comfort foods—a
whole world of things to eat.
Because of this, I’ve included
everything from very low-carb dishes,
suitable for folks in the early, very lowcarb
“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-less
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 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 may or 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, 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.

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 both meat and
vegetables, 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.
Are you short on both time and money?
Serve eggs for dinner a couple of nights
a week; they’re fast, cheap, and
unbelievably nutritious. Are you planing
a family video night or game night? Skip
dinner and make two or three healthy
snack foods to nibble on. You just can’t
face another fried egg at breakfast?
Throw a pork chop or a hamburger on
the electric tabletop grill and you’ve got
a fast and easy breakfast. Are you sick of
salads for lunch? Take a protein-rich dip
in a snap-top container and some cut up
vegetables to work with you.

Table of Contents

INTRODUCTION
CHAPTER 1 Ingredients You
Need to Know About
CHAPTER 2 Beverages
CHAPTER 3 Appetizers and
Snacks
CHAPTER 4 Eggs and Dairy
CHAPTER 5 Breads
CHAPTER 6 Salads
CHAPTER 7 Soups
CHAPTER 8 Sides
CHAPTER 9 Fish and Seafood
CHAPTER 10 Poultry
CHAPTER 11 Beef
CHAPTER 12 Pork and Lamb
CHAPTER 13 Sauces and
Seasonings
CHAPTER 14 Sweets
INDEX

Screenbook

..
First published in the USA in 2010 by
Fair Winds Press, a member of
Quayside Publishing Group
100 Cummings Center
Suite 406-L
Beverly, MA 01915-6101

Cover design by Kathie Alexander

Printed and bound in Canada
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