Low-Cholesterol Cookbook For Dummies E-Book

Molly Siple

• Herausgeber: John Wiley & Sons
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 572

Veröffentlichungsjahr: 2011

Beschreibung

Cook and eat your way to a healthier heart! Now you really can eat to your heart's content with this easy cookbook and guide. From breakfasts to dinners, from super starters to "legal" desserts, you'll find a mouthwatering assortment of tasty and satisfying low-cholesterol recipes you -- and your family and friends -- will love. With advice on choosing the right foods, low-cholesterol cooking techniques, and more, this book helps make heart-healthy eating a snap. Discover how to * Shop for the best food and ingredients for low-cholesterol cooking * Adapt your favorite recipes to fit your needs * Make heart-smart choices from restaurant and takeout menus * Tell the difference between "good" foods and "bad" foods

Leseprobe

Low-Cholesterol Cookbook For Dummies

by Molly Siple, MS, RD

Low-Cholesterol Cookbook For Dummies®

Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com

Copyright © 2005 by Wiley Publishing, Inc., Indianapolis, Indiana

Published by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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Library of Congress Control Number: 2004115692

ISBN: 0-7645-7160-5

Manufactured in the United States of America

10 9 8 7 6 5 4 3

1B/RV/QS/QV/IN

Dedication

To my stepfather, Milton Otis Shaw, for all his kindness.

About the Author

Molly Siple, MS, RD, is also the author of Healing Foods For Dummies. She writes a nutrition column that appears in Natural Health magazine and she has taught nutrition at the Southern California School of Culinary Arts in Pasadena, California.

She is the coauthor, with Lissa DeAngelis, of Recipes for Change, which was a finalist nominee for the International Association of Culinary Professionals’ Julia Child Cookbook Awards in the Health and Special Diet category. Ms. Siple also founded a successful catering business in New York City.

Author’s Acknowledgments

Here’s a big thank you to Wiley Publishing for giving me the opportunity to write this book. First, thank you to the acquisitions editor, Natasha Graf, for signing off on my receiving the assignment and having the project start so quickly. And what would my days of writing have been like without the bright and cheery e-mails I’d open first thing in the morning from my brilliant project editor, Natalie Harris, who could always see the big picture? Much thanks also to Emily Nolan, a recipe tester who really knows her stuff and pointed out my glitches, and to Tina Sims, copy editor, who asked me clever questions and sometimes performed surgery on my sentences. I also much appreciate the work of Patty Santelli, general reviewer and nutritional analyst, for her thoughtful insights into the technical aspects of the text.

Special thanks also goes to Deborah Morley, a budding chef herself, who took time from her culinary studies to help me test recipes. And what a pleasure to have Lissa DeAngelis calling to give me company as I wrote and answering my cooking questions. But the biggest thank you of all goes to my partner in all things, Victor Watson. While I wrote the book, you ran my errands, hunted up research studies in the library, shopped for the food for testing the recipes, let me know quite clearly when the results were too bland, fed me when I had no time to cook, and, in general, let me feel loved as you cheered me on.

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/.

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Project Editor: Natalie Faye Harris

Acquisitions Editors: Mikal E. Belicove, Natasha Graf

Senior Copy Editor: Tina Sims

General Reviewer and Nutritional Analyst: Patty Santelli

Recipe Tester: Emily Nolan

Senior Permissions Editor: Carmen Krikorian

Editorial Manager: Christine Meloy Beck

Editorial Assistants: Courtney Allen, Melissa Bennett

Cover Photo: © Dennis Gottlieb, FoodPix

Illustrator: Elizabeth Kurtzman

Cartoons: Rich Tennant, www.the5thwave.com

Composition

Contents

Title

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Icons Used in This Book

Where to Go from Here

Part I : Starting Out Right to Control Your Cholesterol

Chapter 1: Conquering Cholesterol Is Easier (and More Pleasant) Than You Think

Cholesterol Doesn’t Grow on Trees

Eating to Produce the Right Mix of Cholesterols

Paying Attention to Risk Factors

Lowering Cholesterol for Very High Risk Patients

The Eating Plan for Controlling Cholesterol

Exploring the Recipes in This Book

Chapter 2: Favorite Foods for Controlling Cholesterol

Making Friends with Fiber

Arming Yourself with Antioxidants

Phytonutrients That Lower Cholesterol

Mineral Allies That Control Cholesterol

Intercepting Inflammation

Cooking with the Best

Chapter 3: Looking at Those Foods You’ve Been Warned About

Calming Down about High-Cholesterol Foods

Getting the Fat Story Straight

Nibbling on Nuts — in Moderation

Bringing Cholesterol-Controlling Foods into Your Kitchen

Chapter 4: Controlling Cholesterol When Eating Out

Having Breakfast in the Usual Joints

Nourishing Yourself on Your Lunch Break

Doing Dinner

Chapter 5: Gearing Up for Healthy Cooking

Gathering Healthy Ingredients

Figuring Out Food Labels

Preparing to Cook

Part II : Mastering the Beneficial Breakfast

Chapter 6: Greeting the Morning with Healthy Carbs

Sorting Out Starches and Sweets

Carb- and Cholesterol-Friendly Breakfast Recipes

Cherry-Studded Three-Grain Porridge

Buttermilk Pancakes with Pecan-Maple Syrup

Cranberry Fruit Pudding

Baked Apples with Mango Chutney

Baked French Toast with Blueberry Sauce

Chapter 7: Starting Your Day with Protein

Making a Point of Eating Protein

Considering Eggs: Not the Villains They’re Cracked Up to Be

Expanding Your Breakfast Protein Options

Hearty Recipes for Breakfasts with Protein

Egg-White Scrambled Eggs with Tomato and Feta

Mexican Eggs and Canadian Bacon

Coddled Eggs with Sautéed Mushrooms

Hash Browns with Veggie Bacon

Scandinavian Mustard-Dill Herring

Chapter 8: Having Breakfast in a Jiffy

Grabbing a Piece of Fruit

Starting Your Day the Nutty Way

Preparing Breakfast in Your Sleep (Well, Almost)

Quick-and-Easy Breakfast Recipes

Ready-Made Waffles with Walnut-Pear Sauce

Polenta Rounds with Basil Tomato Sauce

Savory Fish and Egg White Scramble

Strawberry-Blueberry Sundae

Meal in a Muffin

Part III : Making Your Day with Heart-Healthy Starters

Chapter 9: Preparing Soup, Simple and Hearty

Begin at the Beginning: Developing a Tasty Stock

Roasted Vegetable Stock

Basic Chicken Stock

Basing Your Soup on Heart-Healthy Ingredients

Leek and Mixed Vegetable Soup

Curried Carrot Soup with Fresh Ginger

Onion Soup with Shortcuts

Lentil Soup Scheherazade

Making Soup into a Meal

Beef Barley Soup

Chicken Gumbo with Okra

Inventing Soups Starting with Canned and Bottled Ingredients

Chapter 10: Super Salads for Everyday Meals

Making Salads with the Best and the Brightest

Tossing Together Your Basic Salad

Colorful Coleslaw

Sliced Tomatoes with Avocado Dressing

Beet, Pear, and Belgian Endive Salad

Arugula Salad with Barley and Chickpeas

Fennel, Orange, and Avocado Salad

Spinach and Walnut Salad with Ruby Grapefruit

Salads That Begin with Protein

Tuna Salad Niçoise

Mexican Chicken Salad

Savory Steak Salad with Broiled Tomato Dressing

Chapter 11: Mouth-Watering Morsels for Special Occasions

Little Bites a Cardiologist Would Love

Crudités with Mango Salsa and Creamy Avocado Dip

Mango Salsa

Creamy Avocado Dip

Cinnamon and Spice Almonds

Citrus-Scented Marinated Olives

Turning Dinner into Hors d’Oeuvres

Skewered Scallop Seviche with Avocado

Mushroom Pâté

Part IV : Having Your Poultry, Fish, and Meat

Chapter 12: Flocking to Chicken and Turkey: New Ways to Prepare Old Favorites

Cholesterol-Controlling Benefits of Poultry

Old MacDonald Had Some Chickens — and So Can You

Roasted Chicken with Marinated Olives, Rosemary, and Oranges

Roasted Chicken Provençal

Moroccan Chicken with Couscous

Grilled Marinated Chicken with Creamy Peanut Sauce

Creamy Peanut Sauce

Chicken Tandoori with Yogurt-Mint Sauce

Yogurt-Mint Sauce

Chicken Stew with Prosciutto and White Beans

Talking Turkey All Year Long

Turkey Chili with Jalapeño and Herbs

Turkey Burger

Chapter 13: Serving Up Great-Tasting Seafood

Savoring Salubrious Seafood

Bringing Home Beauties: Shopping for and Storing Fish

Fishing for Compliments: Using the Right Cooking Method

Fabulous Whole-Fish and Filet Recipes

Halibut with Cilantro-Lime Salsa

Tilapia with Jalapeño-Tomato Ragout

Broiled Alaskan Wild Salmon with Chinese Vegetables

Baked Sea Bass with Aromatic Vegetables

Additional Sensational Seafood Recipes

Canned Light Tuna Fish Cakes

Grilled Scallops and Vegetables Marinated in Herbs

Grilled Scallops

Grilled Vegetables

Fish Tacos with Sweet Peppers

Anchovy and Clam Fettuccine

Chapter 14: Managing Meats in a Healthy Diet

Finding Healthy Ways to Eat Meat

Rounding Up Healthy Red Meats

Preparing Pork That’s Lean and Mean

Meaty Recipes for Healthy Eating

Steak Stir-Fry with Chinese Vegetables

Vegetable Beef Stew

Roasted Pork Tenderloin with Hazelnut-Marmalade Glaze

Juicy Pork Chops with Rosemary

Buffalo Meatballs

Part V : A Harvest of Cholesterol-Controlling Veggies, Beans, and Grains

Chapter 15: Welcoming Heart-Friendly Veggies into Your Kitchen

The Veggie VIP List

Readying Vegetables for the Table

A Diversity of Delicious Veggie Recipes

Antipasto Artichoke

Asparagus with Mustard Vinaigrette

Broccoli-Shiitake Stir-Fry

Roasted Carrots with Walnuts

Kale with Onions, Garlic, and Greek Olives

Okra Mediterranean Style

Red Cabbage Braised in Red Wine

Spinach with Peanuts and Ginger

Sweet Potato and Parsnip Purée with Toasted Pecans

Chapter 16: Betting on Beans and Other Legumes for Lower Cholesterol

Reasons to Love Legumes

Legumes by Many Other Names

Shopping for Beans and Storing Them at Home

Luscious Legume Recipes

Great Northern Tuna Salad Provençal

Cannellini and Tomato-Parmesan Ragout

Sweet and Spicy Refried Black Beans

Edamame and Corn Succotash Scented with Butter and Chives

Red Lentil Dal with Caramelized Onions

Garlic Lima Beans

Chapter 17: Quality Grains for Your Heart’s Sake

Refined Doesn’t Mean Better: The Health Benefits of Whole Grains

Growing Your Grain Choices

Easing Into Whole-Grain Cookery

Polenta with Turkey Sausage and Broccoli Rabe

Sage-Scented Barley with Portobello Mushrooms

Treasuring Grains with a History

Stuffed Bell Peppers with Turkish Pilaf

Herbed Wild Rice with Currants and Pecans

Quinoa Italiana

Ciaoing Down on Healthy Pasta

Spinach Pasta with Walnut-Basil Sauce

Buckwheat Noodles in Asian Sesame Sauce

Part VI : Savory Accompaniments and Sweet Finishes

Chapter 18: Sparking Flavors with Seasonings and Sauces

Seasoning When You Want Less Salt

Salsa Dancing

Better-Than-Store-Bought Sauces

Cranberry Sauce with Caramelized Onions and Cinnamon

Apple Salsa

Asian Cucumber Relish

Creamy Sandwich Spread

Sweet Red Pepper Sauce

Chapter 19: Dishing Up Fruit for Dessert

Picking Fruit to Enhance Heart Health

Fun and Fruity Recipes

Buttermilk Crepes with Brandied Apricot Conserve

Mango Sorbet with Minted Strawberry Sauce

Poached Pears with Cardamom- Flavored Frozen Yogurt

Apple-Sour Cream Crumble

Blueberry-Lemon Mousse

Chapter 20: Baked Goods that Keep the Heart Ticking

Heartfelt Reasons to Bake

Upgrading Your Ingredients

Guilt-Free Recipes for Baking

Homemade Crackers Flavored with Garlic and Herbs

Gingerbread-Applesauce Muffins

Banana-Date Tea Loaf

Chewy Oatmeal Cookies with Currants

Part VII : The Part of Tens

Chapter 21: Ten Beverages That Say, “Here’s to Your Health!”

Benefiting from Black Tea

Enjoying Green Tea

Considering Chamomile Tea

Winning with Red Wine

Enjoying a Drop of the Grape

Going for the Orange

Including Other Fruit Juices (but Not Too Much!)

Lifting a Stein

Sipping Healthy Sparkling Beverages

Lassi Come Home

Chapter 22: Ten Ways to Trim Your Food Bill

Shopping More Often but Buying Less

Showing Up at Farmers Markets

Buying Produce in Season

Going Grocery Shopping with a Plan

Scouting Out Neighborhood Food Shops

Wising Up about How to Keep Food Fresh

Stocking Up on Stock

Traveling with Snacks

Finding Cheap Restaurant Eats

Cooking at Home More Often

Appendix: Metric Conversion Guide

Part I

Starting Out Right to Control Your Cholesterol

In this part . . .

T his part gives you a good overview of a proven way of eating to control cholesterol. I tell you about all sorts of delicious foods that lower cholesterol in specific ways and explain why soluble fiber and all sorts of other ingredients are good for your heart. I also explain how items you may have been warned about, such as nuts, red meat, and even certain shellfish, can have a place in a cholesterol-lowering diet. In addition, I help you figure out what to order in restaurants. Finally, I offer advice on how to set up your kitchen to cook in healthy ways, and I suggest some basic cholesterol-lowering ingredients to shop for so you can start trying some of the recipes.

What? You’re interested in only the recipes? At least look through Chapter 1, which includes the essence of all the major points in the book.

Chapter 1

Conquering Cholesterol Is Easier (and More Pleasant) Than You Think

In This Chapter

Sorting out kinds of cholesterol

Increasing the good cholesterol and lowering the bad