| |
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Why Cook with Less Fat? | |
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Looking Good Equals Feeling Good: Let's Get Started | |
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Food Must Be Fun | |
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Do I Have to Use the Recipes in This Book Forever? | |
| |
| |
Self-Esteem and You | |
| |
| |
Is Dropping a Size or Two Really That Important? | |
| |
| |
Can I Still Eat in Restaurants? | |
| |
| |
Do I Need to Calculate the Fat Content of Every Bite I Take? | |
| |
| |
Using FDA Food Labels to Help You Lose Weight | |
| |
| |
What's the Deal with Fat? | |
| |
| |
Recommended Energy Intake Based on Heights and Weights | |
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The Least You Need to Know | |
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The Relationship Between Fat and Cholesterol:Your Arteries and You | |
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What Is Cholesterol? | |
| |
| |
What Constitutes a "High" Cholesterol Level? (Or, Blinding Me with Science . . .) | |
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I've Got High Cholesterol; Is That Bad? | |
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| |
Some Causes of High Cholesterol | |
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The Three Types of Fat | |
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A Word About Olestra | |
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The Least You Need to Know | |
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A Few Bytes on Nutrition | |
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Calories and Energy | |
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Those Sneaky Pounds | |
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It's a Matter of Balance | |
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Counting Calories: Is It Necessary? | |
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Protein: We Are What We Eat | |
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Fat, a Necessary Evil | |
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Fat and Cholesterol | |
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What's the Deal with Carbohydrates? | |
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| |
Vitamins, Minerals, and Water | |
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Vitamins | |
| |
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Minerals | |
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Water, Water, Water | |
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The Food Guide Pyramid: No, You Can't Always Be on Top | |
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USDA Servings Guide | |
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Fantastic Fiber | |
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To Juice or Not to Juice | |
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The Least You Need to Know | |
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| |
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What About the Latest Study That Says. . . | |
| |
| |
Who Are the So-Called "Experts," and Why Do They Keep Telling Us What to Do? | |
| |
| |
But We Want to Change | |
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| |
A Word on Fad Diets | |
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So, Whom Should We Be Listening To? | |
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What About Counting Fat Grams? Is That Still the Best Way to Shed Pounds? | |
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The Least You Need to Know | |
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What's Next: Healthy Living into the Next Millennium | |
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Diet Tips You Don't Want to Follow | |
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Diet Tips | |
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Adapting Old Recipes for the New Regime | |
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| |
Be Sensible; Five-Cheese Pizza Can't Change | |
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| |
Cutting the Fat | |
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| |
Entertaining: Why Would Anyone Want to Come Over Now? | |
| |
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Make It Fun | |
| |
| |
If They Don't Ask, You Don't Have to Tell | |
| |
| |
Summer Menu | |
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| |
Fall Menu | |
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| |
Winter Menu | |
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Spring Menu | |
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| |
Umm, Do I Still Have to Exercise? | |
| |
| |
Can I Still Drink Wine? | |
| |
| |
The Least You Need to Know | |
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| |
| |
Fat-Free Is NOT Flavor-Free | |
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Enhancing Flavor Without Adding Fat | |
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| |
The Fat-Free Flavor Enhancers | |
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| |
Vinegar and the Role of Acid in Cooking | |
| |
| |
Herbs | |
| |
| |
Adding a Little Spice to Your Life | |
| |
| |
Purchasing Spices | |
| |
| |
Spice Rubs | |
| |
| |
Medium-Hot Grilling Rub | |
| |
| |
Fish-Grilling Rub (delicate fish) | |
| |
| |
Fish-Grilling Rub (stronger fish) | |
| |
| |
Can You Say Soy? | |
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| |
Miso | |
| |
| |
Tofu | |
| |
| |
Soy Milk | |
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The Least You Need to Know | |
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| |
| |
Stocking a Lowfat Pantry | |
| |
| |
Where Do I Start? | |
| |
| |
Coming to Grips with the Spice Rack | |
| |
| |
The Basics | |
| |
| |
Grinding Your Own | |
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| |
Chinese Five-Spice | |
| |
| |
Basic (medium-hot) Curry Powder | |
| |
| |
Garam Masala | |
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| |
Olive Oil: Building Block of Healthy Cooking | |
| |
| |
Other Oils and Vinegars | |
| |
| |
Basic Vinegars | |
| |
| |
The Vinegar Adventure Club | |
| |
| |
Capers and Anchovies | |
| |
| |
Mustard | |
| |
| |
Chicken Broth: A Resource You Can Depend On | |
| |
| |
Lowfat Dairy Products | |
| |
| |
The Global Pantry | |
| |
| |
The Mediterranean Pantry | |
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| |
The Latin American Pantry | |
| |
| |
The American Pantry | |
| |
| |
The Middle Eastern Pantry | |
| |
| |
The Asian Pantry | |
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| |
The Semiperishable Pantry | |
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The Least You Need to Know | |
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| |
| |
Dining Out Means Making Smart Choices | |
| |
| |
Don't Forget Portion Size! | |
| |
| |
Asian Restaurants | |
| |
| |
Latin American Restaurants | |
| |
| |
Mediterranean and Middle Eastern Food | |
| |
| |
The Melting Pot | |
| |
| |
The Least You Need to Know | |
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| |
| |
Lowfat-Friendly Cooking Methods Explained | |
| |
| |
| |
Simply Steaming: Naked Vegetables and Feel-Good Fish | |
| |
| |
Why Choose Steam? | |
| |
| |
What Kind of Equipment Do I Need? | |
| |
| |
Getting Ready to Steam | |
| |
| |
What Can I Steam? | |
| |
| |
Naked Vegetables | |
| |
| |
Some Vegetable Steaming Guidelines | |
| |
| |
Feel-Good Fish | |
| |
| |
Fish That Can Be Steamed | |
| |
| |
Creating a Sauce from the Steaming Liquid | |
| |
| |
Garnishing as a Gift | |
| |
| |
Color, Color, Color | |
| |
| |
Treat Olive Oil and Butter as a Garnish | |
| |
| |
Herbs and Spices | |
| |
| |
Versatile Vinegar | |
| |
| |
Salsas, Chutneys, Relishes | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Grilling: The Oldest and Newest Cooking Method | |
| |
| |
What Kind of Equipment Do I Need? | |
| |
| |
Open Grills | |
| |
| |
The Covered Kettle Grill | |
| |
| |
The Gas Grill | |
| |
| |
Indoor Grills | |
| |
| |
Indirect Grilling | |
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| |
Indirect Grilling on a Charcoal Grill | |
| |
| |
Indirect Grilling on a Gas Grill | |
| |
| |
Direct Grilling | |
| |
| |
Direct Grilling on a Charcoal Grill | |
| |
| |
Direct Grilling on a Gas Grill | |
| |
| |
Grilling Safety Tips | |
| |
| |
What Can I Grill? | |
| |
| |
When Is It Done? | |
| |
| |
It's Not Tired, So Why Does It Need to Rest? | |
| |
| |
Meat: Choosing the Right Cuts for a Lowfat Meal | |
| |
| |
Grilled Asparagus with Lemon Dressing | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Redolent Roasting: From Pork to Parsnips, This Is Wintertime Food | |
| |
| |
What Is Roasting, Anyway? And What's a Pot Roast? | |
| |
| |
What's the Difference Between Roasting and Baking? | |
| |
| |
So, Now What Kind of Equipment Do I Need to Buy? | |
| |
| |
What Can I Roast? | |
| |
| |
How Long Does It Take? | |
| |
| |
A Guide to Successful Vegetable Roasting | |
| |
| |
Roasted Garlic: An Indispensable Ingredient in the Lowfat Kitchen | |
| |
| |
Roasted Garlic | |
| |
| |
What's So Special About Roasted Carrots? | |
| |
| |
A Tomato for All Seasons | |
| |
| |
Oven-Roasted Tomatoes | |
| |
| |
What About Roasting Fish? | |
| |
| |
Whole Firm-Fleshed Fish | |
| |
| |
Whole Soft-Fleshed Fish | |
| |
| |
What About Poultry? | |
| |
| |
Easy Roast Chicken | |
| |
| |
| |
The Beauties of Braising: A Long, Slow, and Tender Method | |
| |
| |
What's the Difference Between Roasting and Braising? | |
| |
| |
Can I Braise on the Stove Top? | |
| |
| |
What Can I Braise? | |
| |
| |
Browning First for More Flavor | |
| |
| |
Choice of Braising Liquid Can Make or Break the Dish | |
| |
| |
Double-Strength Chicken Broth | |
| |
| |
Gee, Isn't This Just Stewing? | |
| |
| |
The Importance of Skimming | |
| |
| |
Can I Adapt Recipes from Non-Lowfat Cookbooks? | |
| |
| |
Ratatouille | |
| |
| |
Braised Turkey Legs with Lemon | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Brown-Bag It! Wrapping in Paper for Succulent Results | |
| |
| |
What Kind of Equipment Do I Need? | |
| |
| |
What Is This Cooking Technique Really Called? | |
| |
| |
What Can I Paper-Bake? | |
| |
| |
But Those TV Commercials Say I Can Use Foil | |
| |
| |
Fish in a Packet | |
| |
| |
Paper-Baked Mushrooms | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Eat It Raw! Salads, Vegetables, Fruit, and Fish | |
| |
| |
Quality, Quality, Quality | |
| |
| |
Vegetables Revealed | |
| |
| |
Pantry Asian Vinaigrette | |
| |
| |
Onions: A Matter of Opinion | |
| |
| |
Fruit--Not Just for Dessert | |
| |
| |
Citrus | |
| |
| |
To Everything There Is a Season | |
| |
| |
Soft Fruit | |
| |
| |
Fruit Salsa Master Recipe | |
| |
| |
Fruit Salsa | |
| |
| |
Please, Can I Still Eat Avocados? | |
| |
| |
Avocado and Grapefruit Salad | |
| |
| |
Raw Fish: The Natural Choice | |
| |
| |
Sushi or Sashimi? | |
| |
| |
Sushi-Dipping Sauce | |
| |
| |
Gravlax | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Equipment You Should Have, and Why | |
| |
| |
What About the Stuff I Already Have? | |
| |
| |
First and Most Important: Nonstick Cookware | |
| |
| |
What Quality Level Should I Buy? And How Many? | |
| |
| |
OK, I've Got the Pans--Now What? | |
| |
| |
Nonstick Utensils | |
| |
| |
Cast Iron: Old But Never Outdated | |
| |
| |
Other Important Gadgets and Gear | |
| |
| |
Oil Sprayer | |
| |
| |
Scale | |
| |
| |
Little Things | |
| |
| |
Things It Might Be Nice to Have Someday | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Recipes to Live With (and Live On, and On, and . . .) | |
| |
| |
| |
Slim Soups | |
| |
| |
Garbanzo Bean (Chickpea) and Spinach Soup | |
| |
| |
Chinese Egg Drop Soup | |
| |
| |
Hot Summer Tomato Soup | |
| |
| |
Stale Bread and Garlic Soup | |
| |
| |
Classic Onion Soup | |
| |
| |
Carrot and Fennel Soup | |
| |
| |
Broccoli-Cheddar Soup | |
| |
| |
Lentil Soup for the Soul | |
| |
| |
Emerald-Green Chilled Pea Soup | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Shapely Salads | |
| |
| |
Baby Greens with Raspberry Vinaigrette | |
| |
| |
Green Bean and Mushroom Salad with Gruyere | |
| |
| |
Korean Cucumber Salad | |
| |
| |
Tabbouleh Salad | |
| |
| |
Sliced Tomatoes with Balsamic Vinegar | |
| |
| |
Potato Salad with Curry Dressing | |
| |
| |
Mediterranean Chicken Salad | |
| |
| |
Mediterranean Orange Salad | |
| |
| |
Asparagus and Tofu with Sesame Dressing | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Appetizers Above Suspicion | |
| |
| |
Sun-Dried Tomato Tapenade | |
| |
| |
Hot and Smoky Hummus Wrap | |
| |
| |
Tzatziki (Greek Cucumber Dip) | |
| |
| |
Frozen Shrimp Cocktail | |
| |
| |
Bruschetta with Tomato-Basil "Salsa" | |
| |
| |
Cucumbers with Two-Salmon Filling | |
| |
| |
Crab Quesadillas | |
| |
| |
Stuffed Mushrooms | |
| |
| |
Homemade Mini-Pizzas | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Pass the Pasta | |
| |
| |
Spaghetti with Barely Cooked Tomato Sauce | |
| |
| |
Penne with Zucchini and Ricotta | |
| |
| |
Baked Fideo | |
| |
| |
Fresh Soba Noodles with Spinach and Miso Broth | |
| |
| |
Linguine with Spicy Breadcrumbs | |
| |
| |
Paglia e Fieno (Straw and Hay Pasta) | |
| |
| |
Spaghetti with Shrimp Bolognese | |
| |
| |
Orzo with Spinach and Pine Nuts | |
| |
| |
Roasted Eggplant and Goat Cheese Ravioli | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Virginal Vegetables | |
| |
| |
Vegetable Gratin | |
| |
| |
Caramelized Winter Vegetables | |
| |
| |
Slow-Roasted Tomatoes | |
| |
| |
Braised Fennel | |
| |
| |
Country-Style Green Beans | |
| |
| |
Steamed Broccoli with Gremolata | |
| |
| |
Corn and Garlic Confetti | |
| |
| |
Spinach with "Rustic Salt" | |
| |
| |
Sesame-Soy Snow Peas | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Your Own Private Idaho | |
| |
| |
Steamed New Potatoes with Butter and Chives | |
| |
| |
Celery Root and Potato Gratin | |
| |
| |
Mediterranean Potato Gratin | |
| |
| |
A Mash for All Seasons | |
| |
| |
Potato and Kale Soup | |
| |
| |
Accordion Potatoes | |
| |
| |
A Potato and Mushroom Gift | |
| |
| |
Grilled Potatoes | |
| |
| |
Potato Cakes with Salsa | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Grains Not to Grow With | |
| |
| |
Wild Rice with Mushrooms | |
| |
| |
Tomato Couscous | |
| |
| |
Dirty Rice | |
| |
| |
Tomato-Barley Risotto | |
| |
| |
Rice Pilaf with a Middle Eastern Attitude | |
| |
| |
Yellow Rice with Peas | |
| |
| |
Baked Polenta with Not-Your-Own Tomato Sauce | |
| |
| |
Spicy Lentil Salad | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Fishing for Compliments | |
| |
| |
Simple Seviche | |
| |
| |
Grilled Tuna with Mango Salsa | |
| |
| |
Salmon and Horseradish in a Paper Bag | |
| |
| |
Southeast Asian-Style Whitefish Fillets | |
| |
| |
King Crab with Kuta Beach Dippin' Sauce | |
| |
| |
Tuna Teriyaki | |
| |
| |
Skewered Garlic Shrimp | |
| |
| |
Steamed Whitefish with Salsa Fresca | |
| |
| |
Roasted Snapper with Garlic Ragout | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Pure Poultry | |
| |
| |
Chicken Yakitori | |
| |
| |
Asian Noodles with Chicken and Scallions | |
| |
| |
Chicken Breasts Escabeche | |
| |
| |
Chicken Breasts with Sweet-and-Sour Sherry Sauce | |
| |
| |
Chicken Paillard with Salsa Fresca | |
| |
| |
Chicken Scallops with Dijon Sauce | |
| |
| |
Grilled Chicken with Yogurt and Cumin | |
| |
| |
Orange-Sage Chicken | |
| |
| |
Turkey-Stuffed Vine Leaves with Yogurt | |
| |
| |
Mahogany Game Hens | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Managing Meat | |
| |
| |
Chile Vinegar-Marinated Skirt Steak with Onion Cilantro Relish | |
| |
| |
Mom's Flank Steak from the Seventies | |
| |
| |
Steak Kebabs with Yogurt Sauce | |
| |
| |
Wine-Braised Pork Chops | |
| |
| |
Pork and Fresh Ginger Saute | |
| |
| |
Braised Lamb Shanks with Pearl Onions | |
| |
| |
Cumin-Scented Roast Pork Loin | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Sweets For The Sweet | |
| |
| |
Pears Poached in White Wine | |
| |
| |
Pineapple Frozen Yogurt with Banana-Rum Salsa | |
| |
| |
Cinnamon Applesauce | |
| |
| |
Pink Grapefruit Granita | |
| |
| |
Apple Pizza | |
| |
| |
Grilled Peaches with Honey-Ricotta and Balsamic Vinegar | |
| |
| |
Mani's Apple-Cherry Cobbler | |
| |
| |
Fresh Raspberry Sauce | |
| |
| |
The Least You Need to Know | |
| |
| |
| |
Buoyant Breakfasts | |
| |
| |
Apricot Smoothie | |
| |
| |
Mango-Yogurt Smoothie | |
| |
| |
Creamy Polenta with Bananas and Raisins | |
| |
| |
Scrambled Parmesan Tofu | |
| |
| |
Cucumber and Salmon Breakfast Toast | |
| |
| |
Egg-White and Salsa Omelet | |
| |
| |
The Least You Need to Know | |
| |
| |
Index | |