Thông tin tài liệu
by Jan McCracken
Healthy Carb
Cookbook
FOR
DUMmIES
‰
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by Jan McCracken
Healthy Carb
Cookbook
FOR
DUMmIES
‰
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Healthy Carb 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 simultaneously in Canada
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ISBN-13: 978-0-7645-8476-3
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Manufactured in the United States of America
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About the Author
Jan McCracken was born and raised in the Midwest, in a small, farming com-
munity in Illinois. Adopted by her grandparents, Jan grew up gardening with
her grandfather and canning and cooking with her grandmother. She spent
most of her early life in Illinois, Iowa, and Kansas.
In the early ’80s, Jan and her faithful friend, Mr. Bear, a fluffy husky-chow mix,
relocated to a cabin in the mountains above Santa Barbara, California. Given
her love of country living, the mountains, and cooking, Jan later opened a
country bed-and-breakfast in the Ozark Mountains of Branson, Missouri. It
was during her inn-keeping years in Branson that Jan wrote her first self-
published book, the Ozark Mountain Christmas Recipe Collection, First
Edition. With the grand success of her first book, her extensive recipe collec-
tion, and her love of cooking, Jan continued to write “little books of recipes”
that included the Garden Recipe Collection and the Fruit Sampler Collection.
Her personal favorite is a gift book collection of eighteen Little Books of Tea.
Jan began living the low-carb lifestyle about ten years ago and is an advocate
of preventive medicine through diet, exercise, and lifestyle. As a proponent
of healthy lifestyles, her love of research keeps her tuned into the pulse of
what’s happening in the low-carb genre as well as in nutrition and wellness.
Jan’s works in these areas include Low Carb Christmas Cookin’ and the Carb
Countin’ Holiday Cookbook with Sassy Stepper.
You can count on Jan’s recipes to always be easy and delicious, and her
motto is, “Fresh is always best.”
Jan has two grown children, Katie and Ray. Katie has blessed Gammy Mac
with twins, Sara Jane and John Edward, and Ray and Lori have blessed her
with Kaylie Elise. Jan’s ever-present smile is especially warm and proud when
she talks about her grandchildren.
Jan’s long-term goal for her books, speaking engagements, and teaching is to
help people understand that food truly is great medicine; it can prevent and
heal disease by making a positive impact on the health of people around the
world. As a health advocate for all ages, Jan has set up an international group
of Sassy Steppers to combat obesity and disease, stepping out with people all
over the world on the road to wellness.
In addition to her other endeavors, Jan continues her freelance writing career
and is currently at home in California. She feels very blessed to have been
given the opportunity to write Healthy Carb Cookbook For Dummies.
When you see Jan’s name in print you’ll usually see her personal slogan,
which comes from her heart:
Change Your Mind . . . Change Your Heart . . . Lose Weight for Life!
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Dedication
To all of you with “low-carb” in your vocabulary who never want to diet again
and who want to pursue a healthy, low-carb, active lifestyle for life — yes, the
very life of you! I wrote this book for each of you!
Author’s Acknowledgments
Sincere, heartfelt thanks to the entire team at Wiley Publishing. They have
become like family to me. I have learned so much that I almost feel as if there
should be some sort of graduation ceremony for all authors that write For
Dummies books.
A very special thank you goes to my agent, Grace Freedson, for so graciously
getting me off on the right foot and for her ongoing guidance and warm
support.
My heartfelt thanks to Stacy Kennedy, my acquisitions editor, who has been
a gem and a delight to work with since Day One. Big thanks to my project
editor, Mike Baker, for his patience, his ability to keep me and the project on
track, his willingness to go the extra mile, and his great sense of humor. Mike
gets stellar points! Sincere appreciation and marvel for what they do goes to
my copy editors, Trisha Strietelmeier and Tina Sims. Special thanks to Lesa
Grant, my marketing manager and a talented lady whose enthusiasm is conta-
gious. I got the luck of the draw with my recipe tester — very warm thanks to
Emily Nolan. Thanks to technical reviewer and nutritional analyst Patty
Santelli, who made sure all the net carb math was done precisely.
My dear friend Debra Hartman, who, long distance from Branson, has been so
supportive throughout this entire project. A very special thanks to Deb for
being such an ongoing source of encouragement and delight in my life! The
praise and glory of this book goes to the Lord, with thanks for His blessing
me with the authorship of this book. Without Him I could not have written a
word.
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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: Mike Baker
Acquisitions Editor: Stacy Kennedy
Senior Copy Editor: Tina Sims
Copy Editor: Trisha Strietelmeier
Editorial Program Assistant: Courtney Allen
Technical Reviewer and Nutrition Analyst:
Patty Santelli
Recipe Tester: Emily Nolan
Senior Permissions Editor: Carmen Krikorian
Editorial Manager: Christine Meloy Beck
Editorial Assistants: Hanna Scott,
Melissa Bennett
Cover Photos: © Alan Richardson/FoodPix.
Meringues with Berry Filling
Cartoons: Rich Tennant,
www.the5thwave.com
Composition Services
Project Coordinator: Nancee Reeves
Layout and Graphics: Kelly Emkow,
Stephanie D. Jumper, Barry Offringa,
Lynsey Osborn, Julie Trippetti
Special Art: Elizabeth Kurtzman
Photos: © T.J. Hine Photography
Food Stylist: Lisa Bishop
Proofreaders: Carl William Pierce,
Jessica Kramer, TECHBOOKS Production
Services
Indexer: TECHBOOKS Production Services
Special Help: Elizabeth Rea
Publishing and Editorial for Consumer Dummies
Diane Graves Steele, Vice President and Publisher, Consumer Dummies
Joyce Pepple, Acquisitions Director, Consumer Dummies
Kristin A. Cocks, Product Development Director, Consumer Dummies
Michael Spring, Vice President and Publisher, Travel
Kelly Regan, Editorial Director, Travel
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher, Dummies Technology/General User
Composition Services
Gerry Fahey, Vice President of Production Services
Debbie Stailey, Director of Composition Services
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Contents at a Glance
Introduction 1
Part I: Creating a Healthy Lifestyle Counting Carbs 9
Chapter 1: Taking Control of Carbs In and Out of the Kitchen 11
Chapter 2: Raising Your Total Carb Awareness 21
Chapter 3: Organizing and Shopping for the Low-Carb Kitchen 39
Chapter 4: Adopting a Healthy, Carb-Conscious Lifestyle with Ease 57
Chapter 5: Completing the Wellness-for-Life Puzzle: Putting
Your Body in Motion 69
Part II: Low-Carb Cooking Made Easy 79
Chapter 6: Waking Up to Breakfast 81
Chapter 7: Soothing Your Low-Carb Soul with Soup 99
Chapter 8: Building More Than Just a Salad 111
Chapter 9: Living a Low-Carb Life by the Sea 131
Chapter 10: Stickin’ with Chicken in Your Low-Carb Lifestyle 151
Chapter 11: Visiting the Meat Counter 171
Chapter 12: Serving Up Veggies Galore 187
Chapter 13: Dazzling Low-Carb Desserts 205
Part III: Expanding Everyday Low-Carb Cooking 229
Chapter 14: Outsmarting Cravings with Low-Carb Snacks and Dips 231
Chapter 15: Wrapping It Up, Low-Carb Style 247
Chapter 16: Coming Home to Slow-Cooked Comfort Foods 263
Chapter 17: Even More Delightful Dishes with 5 Net Grams of Carbs or Less 277
Part IV: Eating Low-Carb on the Town
and on the Run 289
Chapter 18: Taking the Low-Carb Road to Restaurants 291
Chapter 19: Brown-Bagging It, Low-Carb Style 299
Chapter 20: Cooking Dinner in a Low-Carb Heartbeat 307
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Part V: The Part of Tens 323
Chapter 21: Ten Easy Ways to Simplify Your Low-Carb Cooking 325
Chapter 22: Ten Foods to Eat More Of 329
Chapter 23: Ten Carb-Counting Web Sites 333
Appendix: Common Abbreviations and
Metric Conversion Guide 337
Index 341
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[...]... Index 341 xxiii xxiv Healthy Carb Cookbook For Dummies Introduction A re you hankering for some new horizons for cooking low -carb? Well, you’ve come to the right place This book is fun, and I’ve developed and de-carbed some pretty awesome recipes for you to incorporate into your daily low -carb lifestyle whether you’re cooking for one, two, or an entire family Lowcarb never tasted so good! Regardless... Weighing Your Carb Choices .29 Healthy carbs .29 Carbs that aren’t so healthy 30 xviii Healthy Carb Cookbook For Dummies Meeting Your Metabolism: Becoming Carb and Calorie Conscious .31 Reinserting calories into the metabolism discussion 31 Working on metabolism mechanics 32 Surveying Blood-Sugar Levels and Their Role in a Low -Carb Lifestyle .34 Glycemic index... part Part I: Creating a Healthy Lifestyle Counting Carbs A lot of smart people are confused about counting and controlling carbs — bad carbs, good carbs, and no carbs In this part, I clear this matter up for you, setting you on the straight and narrow of your choice of a great healthy low -carb lifestyle You’ll decide to throw your diet yo-yo in the ocean forever and aim directly for a lifestyle of health,... low -carb staples While cruising the aisles, you’ll become an expert at label reading and looking for hidden sugars and carbs I teach a couple of short classes — one on net carb math and another on low -carb nutrition and the glycemic index But don’t worry: You don’t have to take any written tests I also show you how to become an amazing grazer, grazing your way to 5 6 Healthy Carb Cookbook For Dummies. .. chapter, go to another chapter for a side of veggies, and then hop over to the desserts chapter for a perfect sweet ending to your low -carb meal Part III: Expanding Everyday Low -Carb Cooking In this part, I give you some easy options for whipping up great low -carb snacks and dips, rolling up recipes for fun and tasty low -carb wraps, getting your low -carb meals on the table almost effortlessly with a slow cooker,... Indulgence 287 xxi xxii Healthy Carb Cookbook For Dummies Part IV: Eating Low -Carb on the Town and on the Run 289 Chapter 18: Taking the Low -Carb Road to Restaurants 291 The Art of Placing Your Low -Carb Order 292 Taking precautionary dining measures 292 Scanning the menu: Keyword traps and treats 293 Indulging in guilt-free, low -carb cuisine 294 Reviewing... to flag some areas in your low -carb healthy cooking where you can save some time This icon accompanies all recipes that have less than 5 grams of net carbs per serving — and there are a bunch of them This icon helps you immediately find the recipes that have less than 10 grams of net carbs per serving — and there are a bunch of these too 7 8 Healthy Carb Cookbook For Dummies Where to Go from Here The... Creating a Healthy Lifestyle Counting Carbs 5 Part II: Low -Carb Cooking Made Easy 6 Part III: Expanding Everyday Low -Carb Cooking .6 Part IV: Eating Low -Carb on the Town and on the Run 6 Part V: The Part of Tens 6 Icons Used in This Book 7 Where to Go from Here 8 Part I: Creating a Healthy Lifestyle Counting Carbs 9 Chapter 1: Taking Control of Carbs In and... comfort food, and that’s what I learned to cook — three squares a day and plenty of desserts Then, about 20 years ago, I moved to California, and my entire eating lifestyle changed Even though I’d grown up eating veggies fresh from the garden and canning every year, the word fresh took on a whole new meaning for me when I was introduced to California cooking Grilling became 2 Healthy Carb Cookbook For. .. low -carb food! Part I Creating a Healthy Lifestyle Counting Carbs I In this part n this part, I help you take control of your low -carb dietary choices as part of an overall healthy and active lifestyle You’ll be jumping off the diet merry-go-round forever, aiming directly for a lifestyle of health, wellness, and longevity Knowledge is wonderful stuff, so I clear up confusion about counting carbs, . 28
Weighing Your Carb Choices 29
Healthy carbs 29
Carbs that aren’t so healthy 30
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Healthy Carb Cookbook For Dummies
xviii
Meeting. iv
by Jan McCracken
Healthy Carb
Cookbook
FOR
DUMmIES
‰
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Healthy Carb Cookbook For Dummies
®
Published by
Wiley Publishing,
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