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Eating Healthy Can Be Delicious and Easy
Azioni libro
Inizia a leggereLunghezza: 469 pagine2 ore
- Editore:
- Lulu.com
- Pubblicato:
- Apr 9, 2014
- ISBN:
- 9781312078581
- Formato:
- Libro
Descrizione
This book is about making healthy food choices. It contains information about how to choose products, how to alter recipes, ingredient substitutions, and nearly 150 recipes. My food preparation concept is easy to follow, because I do not count calories, and I do not measure portion sizes. I make healthy food choices, and I always read labels. Choosing the right foods and ingredients contributes to health, well-being, and energy levels. After my husband and I changed our eating habits in 2006, we both lost weight, and we have maintained a healthy weight, and healthy blood pressure and cholesterol levels since then. Since we are empty nesters, many of the recipes serve four or less, and they can easily be doubled.
Informazioni sul libro
Eating Healthy Can Be Delicious and Easy
Lunghezza: 469 pagine2 ore
Descrizione
This book is about making healthy food choices. It contains information about how to choose products, how to alter recipes, ingredient substitutions, and nearly 150 recipes. My food preparation concept is easy to follow, because I do not count calories, and I do not measure portion sizes. I make healthy food choices, and I always read labels. Choosing the right foods and ingredients contributes to health, well-being, and energy levels. After my husband and I changed our eating habits in 2006, we both lost weight, and we have maintained a healthy weight, and healthy blood pressure and cholesterol levels since then. Since we are empty nesters, many of the recipes serve four or less, and they can easily be doubled.
- Editore:
- Lulu.com
- Pubblicato:
- Apr 9, 2014
- ISBN:
- 9781312078581
- Formato:
- Libro
Informazioni sull'autore
Correlati a Eating Healthy Can Be Delicious and Easy
Anteprima del libro
Eating Healthy Can Be Delicious and Easy - Iris Tina Pyne
Eating Healthy Can Be Delicious and Easy
A comprehensive guide to restocking your kitchen, modifying recipes, and a collection of recipes and hints.
Iris Tina Pyne
First Edition: 2014
Copyright © 2014 by Iris Tina Pyne
This book is not intended as a substitute for the health or diet advice of physicians or dietitians. The reader should regularly consult a physician in matters relating to his or her health.
ISBN 978-1-312-04662-7
Acknowledgements
Although I do not know these individuals personally, a lot of my inspiration came from Dr. Agatstan, who created The South Beach Diet, and from The Dr. Oz Show.
I am grateful for the abundant supply of online nutrition and recipe sources, and for my family and friends who are always willing to share recipes and ideas.
I have had many of the recipes that I am sharing for years, and I do not know where some of them came from. The origination facts for each recipe are listed, if known.
Preface
We decided to make a lifestyle change in 2006. One of the things that influenced us was a friend who was a few years older than us, who appeared healthy, and had been diagnosed with high cholesterol. Our doctor had also referred to my husband’s belly as a, Milwaukee tumor,
although neither of us had worrisome cholesterol levels or high blood pressure. We were just a few years shy of 50 at the time, and I am sure that it would have been just a matter of time for us, if we had continued with our unhealthy eating habits.
Our friend told us that his doctor had told him he would need to start taking Lipitor, or, he could try to manage his cholesterol with his diet, first. He said that his doctor had recommended Weight Watchers and the South Beach Diet. Our friend was able to manage his cholesterol levels with his diet, and I became intrigued with the concept of eating healthy.
Since 2006, I have educated myself about healthy foods, and I have read dozens and dozens of recipes! I am continually reading about food nutrients, and modifying recipes to meet our needs. Sometimes, we like to have foods that are not the best for us—pizza, creamy dips, desserts, beef... We still enjoy these delights in moderation and prepared in a healthier way than we did before. Our cupboards are stocked differently now than they were before 2006, and I have gotten rid of most of my old cookbooks.
A few years ago, I started to create files to catalog all of my recipes and the information I had learned. I now have the work in progress
on my computer, and I have a printed 3-ring binder that I use in the kitchen.
In 2014, I started a blog to share some of my recipes, and shortly thereafter, I decided to write this book. My catalog of recipes and information helps me everyday, and I am excited to share what I have learned with others.
Introduction
I wrote this book to share what I have learned. It includes cooking hints and substitutions, many of my own recipes, and ideas to make your own recipes healthier. Some of the hints and substitutions I am sharing are not necessarily diet related, such as the best way to press Rice Krispie treats into the pan, although they are all cooking or food related.
My food preparation concept is easy to follow, because I do not count calories, and I do not measure portion sizes. What I do do is make healthy choices, and I always read labels! As a result of our change in eating habits, my husband and I both lost weight when we started this approach. We have maintained a healthy weight, and healthy blood pressure and cholesterol levels since then.
Many of the recipes in this book are featured in my blog with information about my preparation experiences, as I adapted foods that we like to match the healthier ingredients now stocked in our home. Some of the recipes are creamy dips, which we enjoy in moderation when entertaining.
I am not a registered dietician, and the recipes do not include a breakdown of the nutrients or calories, since I do not track those things; I merely make sure that the ingredients I choose are healthy ones. Anyone with special diet needs should take that into consideration, and consult a professional. All of the information I am providing is available on the Internet, or in print somewhere. What I have done, is to organize everything into one location for easy reference, and I have added some of my own personal experiences and recipes.
I am making this book available as an eBook and in print. I prefer printed materials to use when I am cooking in the kitchen; however, having all of the information on the computer is helpful, too. What I like about having everything on the computer is that I can search for a specific ingredient, when I have something I need to use. For example, the day that I started writing this, I had mushrooms that I needed to use, so I searched my recipes for mushrooms.
The results showed me all of the recipes with mushrooms as an ingredient: appetizers, soups, salads, sides, entrees, etc.
My cooking blog features additional recipes with color photos and more information. I welcome you to follow my blog for ongoing food ideas, recipes, and conversation. Blog-featured recipes that are in this book, are identified in the heading.
Making Healthy Choices
One of the first challenges I faced was ridding our home of unhealthy foods (things like white flours and white pastas, processed canned goods, high-sodium broths, high-fat dairy products), and replacing the items with healthier choices. After we started on this quest, I ended up throwing out many of my baking products, like baking powder, because they went bad before I used them up. I did not initially do much baking, although I have worked several altered recipes back into our diet.
In this chapter, I will cover what to look for when reading labels, and information about some healthy product choices. Going to the grocery store is never a quick trip for me anymore, since I always read food labels.
A few basic guidelines
Choose complex healthy carbs like whole grains, fruits, and vegetables. Stay away from simple carbs like white bread, white flour, and pretzels.
Substitute whole-wheat or whole-grain flour for all-purpose white flour in recipes. At the very minimum, divide the flour so that there is more whole-grain flour than white flour.
Choose dark-colored greens. The darker green a vegetable is, the better nutrition you get. Romaine lettuce, for example, has six times more Vitamin C and five times more beta-carotene than iceberg lettuce. Spinach, watercress, chicory, and arugula are all good choices.
Use processed foods sparingly, as the nutrients are diminished during processing, and they often contain added sugar and salt. Make canned sauces and salad dressings from scratch, if possible.
Fill dishes with vegetables. When making chili, for example, in addition to onions and garlic, try adding things like sliced mushrooms, chopped celery, chopped peppers, or chopped carrots. Many of the recipes that I am sharing call for 1 lb. of meat. I usually use less than 1 lb. of meat, and then I add extra fresh vegetables.
Always read food labels. I cannot emphasize this enough. It is very important to read the list of ingredients and not just what is splashed on the front label. Just because a product says that it contains whole grains or brown rice that does not mean that those ingredients are foremost.
Use plain Greek yogurt or plain yogurt in place of sour cream. Choose low-sugar, nonfat yogurt made with skim or nonfat milk that does not contain high fructose corn syrup. When yogurt is listed as an ingredient in the recipe section of this book, it is merely written as plain yogurt or plain Greek yogurt. Please know that it is important to read the yogurt label in order to choose a low-sugar, nonfat product.
Substitute low-fat cheeses and low-fat dairy products for regular or high fat choices.
Replace vegetable oil with healthy oils. Extra-virgin olive oil is good for dressings and drizzling, virgin olive oil is good for sautéing, and safflower or light olive oil is best for baking. This information is printed on most oil packages.
Substitute ground turkey or lean venison for high fat ground beef or hamburger. Rinsing ground meat after cooking will rid it of excess fat.
Some things to look for when reading labels
−Avoid trans-fat and high-fructose corn syrup.
−Fiber content should be greater than sugar.
−Stay away from products with partially hydrogenated oil
or shortening.
−The first ingredient in bread products should be whole
flour, wheat, or grain; not enriched.
This is covered in more detail under breads.
−Follow the same ingredient rule for packaged cereal; more fiber than sugar, and whole grain as a first ingredient.
−Sugar is often added to reduced-fat products, so it is especially important to compare the sugar content on reduced fat products.
Whole Grains and Flours for cooking and baking
•Barley
•Brown rice
•Buckwheat flour
•Oat flour
•Quinoa – toast at 350°F for 8 to 10 minutes before using to produce nutty flavor. Can be substituted for rice or grains in recipes.
•Rye flour
•Spelt flour
•Wheat germ
•Wheat gluten
•Whole-grain cornmeal
•Whole-grain oats: steel cut, old fashioned
•Whole-grain pancake mix – I usually make all of our pancakes and waffles from scratch; however, I use mix when camping, and I use it in place of baking mix in recipes, because whole-grain baking mix is often difficult to find. Remember to read the ingredient and nutrition label when making your product choice.
•Whole-wheat couscous
•Whole-wheat flour
Nuts and Seeds for cooking, baking, and snacking
Avoid nuts packaged or roasted in oil. Eat them raw or dry roasted instead.
Eat seeds raw. Once they are exposed to heat, vitamins and minerals are denatured.
•Almonds – low in calories, and they have more calcium than any other nut.
•Cashews
•Chia seeds
•Cumin seeds
•Flaxseed – the least expensive and freshest option is to buy the seeds whole and grind them when you need them. The best way to do this is with a coffee grinder. In lieu of a coffee grinder, other options are a pepper mill, or mortar and pestle. You can also try a blender or food processer, although I find that a difficult alternative, since it does not work very well for a small quantity.
•Peanuts
•Pine nuts
•Pistachios
•Pumpkin seeds (Pepitas)
•Sesame seeds
•Sunflower seeds
•Walnuts – help lower the risk of heart attack.
Primary products, spices, and condiments
•Low-sodium broths or bullion base
•Cinnamon – can help reduce the body's negative response to eating high-fat foods.
•Cumin – a good source of iron, manganese, and other vitamins and minerals.
•Curry powder – may help lower cholesterol levels and reduce the risk of cancer.
•Fresh garlic – a great source of antioxidants, iodine, Vitamin B6, and Vitamin C. This great flavor enhancer offers many health benefits too vast to list. An Internet search will produce many results, if you want to learn more.
•Herbs: fresh and dried varieties.
•Ketchup – use sparingly, as there is more sugar in 1 tablespoon of ketchup than in 1 Hershey’s kiss. I use Heinz reduced sugar, which contains a small amount of sucralose. Sucralose has recently been downgraded from safe
to caution.
•Mayonnaise (use sparingly) – olive oil based products are best. Hellman’s olive oil mayonnaise has a richer flavor; however, Kraft mayonnaise has less sodium and fat. Even though mayonnaise is merely listed as mayo
in the recipes in this book, I use olive oil based varieties in all of the recipes.
•Nonfat dry milk – Use this in recipes, and a tablespoon added to soup broth will make it creamier without the fat of liquid creamer.
•Whole-grain mustard
•Nutmeg – aids with digestion, and reducing blood pressure and cholesterol levels.
•Oil: olive varieties, flaxseed, nut, safflower, and sesame are all good choices.
•Rosemary – a good source of iron, calcium, and Vitamin B6.
•Snack crackers – choose whole-grain varieties with a higher fiber content than sugar. Original Triscuits, as well as some of the flavored varieties, are good whole-grain choices.
•Low-sodium soy sauce – compare labels to make sure there are no added sugars.
•Tofu
•Canned tomatoes – read the labels, as there is a wide range of sugar and sodium content among different flavors and brands.
•Tuna
•Vinegar: balsamic, red wine, rice.
•Whole-grain pastas
•Low-sodium Worcestershire sauce
Apples
High in fiber, and help reduce cholesterol levels.
Beans
Dry and canned beans are both good choices. When using canned beans, it is important to drain and rinse them well to reduce the sodium level.
•Black beans and black soybeans are good in salads and burritos. They are interchangeable, and soybeans have a less rich flavor.
•Cannellini beans (white kidney beans) have a nutty flavor and a creamy texture. They are good in
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