Low Carb Diet for Beginners Essential Low Carb Recipes to Start Losing Weight

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Contents

IntroductionPARTONE

TheLow-CarbDiet

ChapterOne:WhatIsaLow-CarbDiet?HowandWhyLow-CarbDietsWorkWhyChooseaLow-CarbDietforWeightLoss?HowtoLoseWeightonaLow-CarbDietHealthBenefitsofLow-CarbEatingDebunkingCommonMythsAboutLow-CarbDiets

ChapterTwo:GettingStartedwiththeLow-CarbDietHowMuchCarbohydrateIsEnough?EliminatetheBadCarbsWhatAboutGoodCarbs?Okay,Sugar’sOut.WhatAboutArtificialSweeteners?GoodFatsVersusBadFatsAlcoholicBeveragesPuttingItAllTogetherLow-CarbShoppingTipsStockingtheLow-CarbKitchenTipsforDiningOutCookingTipsTenTipsforSuccess

ChapterThree:TheMealPlanHowtoUseThisLow-CarbDietMealPlanSeven-DayMealPlan

PARTTWO

Recipes

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ChapterFour:BreakfastSpringPeaandMintFrittatawithGoatCheeseandPancettaProsciutto,Spinach,andCreamBakedEggsBacon-CrustedMiniQuicheswithMushroomsandGreensCrispyCauliflowerPancakesSavoryCottageCheeseMuffinsFluffyAlmondPancakeswithFreshBerriesNo-BakePeanutButter—CoconutProteinBarsGlazedCinnamonRollMuffins

ChapterFive:AppetizersandSnacksCrispyParmesanKaleChipsBakedBarbecueZucchiniChipsBacon-Chile-CheeseBiteswithPecansOliveTapenade—FilledCucumberBitesCabbage-WrappedFreshThaiSpringRollsOrangeCreamIcePopsChocolateShakeCherryandChocolateSnackBars

ChapterSix:SoupsandSaladsButternutSquashandChipotleSoupRoastedCauliflowerSoupwithSmokedGoudaVeggie-PackedMinestroneSoupCreamyChickenSoupwithRoastedGarlicKaleandAlmondSaladwithParmesanCheeseandLemonVinaigretteRadicchio,Fennel,andOrangeSaladwithOliveVinaigretteCobbSaladSteakSaladwithBlueCheeseDressing

ChapterSeven:EntréesPizzaMargheritawithaCauliflowerCrustQuinoaandVegetableGratinBrazilianGarlic-LimeShrimpSearedTroutwithCherryTomatoesandBaconRoastedSalmonwithCaramelizedLeeksSearedChickenVeracruzProsciutto-WrappedChickenStuffedwithGoatCheese

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Lemon-RosemarySearedSteakwithAsparagusandMushrooms

ChapterEight:DessertsBanana-Chocolate—PeanutButter“IceCream”ChocolateandVanillaMeringueSwirlsCinnamon-PecanThinsHoney-BlueberryTartNut-CrustedMiniMapleCheesecakesCarrotCakewithWhippedCoconutCreamFrostingChocolate-FilledStrawberrySoufflÉsFrostedBrownies

AppendixA:TenTipsforDiningOut

AppendixB:High-CarbFoodsandLower-CarbAlternatives

AppendixC:Low-CarbFoods

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W

Introduction

elcome toLow-CarbDietforBeginners.It’smorethanlikelythatyou’vepickedupthisbookbecauseyouwanttoloseweight.Asyou’lllearnhere,manypeoplesuccessfullyloseweightbyreducingthecarbohydratesintheirdiets.Low-carb

dietsalsohavemanyotherhealthbenefits,including:

•Alleviatingdepression•Increasingenergy•Improvingcholesterollevels•Reducinginsulinresistance•Preventingdiabetes

Low-carb diets have become extremely popular in recent years for the simplereasonthattheyareeasytofollowandareaquickandrelativelypainlesssolutiontomanyhealthissues,includingexcessweight,sluggishnessandfatigue,andpoormood.Stickingtoalow-carbdietcanhelpyouconquersugarcravings,anditcanregulateyourbloodsugarandcertainhormonesthatcontrolappetiteandsatiety.Asaresult,you’lllose weight, decrease your blood pressure, reduce your risk of diabetes and otherdiseases,increaseyourenergy,andboostyourmood.

Inmostlow-carbdiets,therearenorestrictionsonportionsize,oronamountsofcalories, fat, sodium,orcholesterolyouconsume.For this reason, low-carbdietsareveryappealingtothosewhoenjoyeatingandaren’tinclinedtopainstakinglycountthecaloriesofeverythingtheyeatthroughouttheday.Alow-carbdietrequiresrestrictingonly theamountof carbohydratesyoueat,withper-daycarbohydrate limits rangingfrom50to100grams,dependingonyoursize,activitylevel,andotherfactors.Re inedgrainsandaddedsugarsareentirelyoffthemenu,butmanyotherfoodscanbeenjoyedvirtuallywithoutacare.

Whetheryou’vetriedalow-carbdietbeforeorthisisthe irsttimeyou’vegivenitany thought at all, youmight think that you’ll have to giveup all the foods you lovemost.Happily, thisbookwill showyou that’snot true. In fact,manyof your favoritefoodscanstillbeonyourmenu.

Ifyouaretryingtoloseafew(ormany)pounds,controlyourbloodsugar,reduceyour blood pressure, have more energy, reduce cravings, or alleviate symptoms ofdepression,alow-carbdietmayverywellbetheansweryou’vebeenlookingfor.

Low-CarbDietforBeginnersis illedwithinformationthatwillhelpyoutackletheseissues and more. You will ind all of the basic information you need to better

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understand low-carbeatingand to learnhowtomakechanges inyoureatinghabits.Thisbookprovides:

•Anintroductiontolow-carbdiets,howandwhytheywork,andthetruthaboutmanycommonlow-carbdietmyths

•Abasiclow-carbeatingplan•Numerouseasy,quick,anddeliciousrecipesthatfittheplan

Thebookisdividedintotwoparts.PartOneprovidesanoverviewoflow-carbdiets,adetailedexplanationof the sciencebehind low-carbeatingandhow it affects yourweightandgeneralhealth,andanexaminationofthehealthbene itsoflow-carbeating.It also provides a guide to getting started with low-carb eating, and offers tips forreadingnutritionlabels,groceryshopping,stockingyourpantry,andlow-carbcooking.It answersmanycommonlyaskedquestionsabout low-carbdiets,debunks commonmythsaboutlow-carbdiets,andexplainsthedifferencebetween“goodcarbs”and“badcarbs.”Finally,aseven-daymealplanshowsyouwhatlow-carbeatinglookslikeonaday-todaybasis.

PartTwoofferslow-carbrecipesthatwillhelpyoutomakequickandsimplemealsthatareverylowincarbsbutfullofdelicious lavor.Withtheserecipesinhand,you’llbeginyour low-carbdietbyeatingmealsthat trulysatisfyyou.Sinceyou’llbeeatingfoodsyouloveandareenjoyingyourmeals,you’llbemorelikelytosticktothedietforthelongterm.Beforeyouknowit,you’llbewellonyourwaytobetterhealth.

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PART ONE

The Low-Carb DietCHAPTER ONE WHAT IS A LOW-CARB DIET?

CHAPTER TWO GETTING STARTED WITH THE LOW-CARB DIET

CHAPTER THREE THE MEAL PLAN

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CHAPTER 1

What Is a Low-Carb Diet?

A low-carbohydrate diet is any diet plan in which carbohydrates are limited.Carbohydrates,oftencalledcarbs,arenutrientcompoundsfoundinawidevarietyoffoods—both healthful and unhealthful—including bread, legumes, dairy products,potatoes,broccoli,apples,pasta,soda,corn,andchocolate.Themostcommonformsofcarbohydratesaresugar,fiber,andstarch.

Thequantity of carbohydrates a person can eat on a low-carbdiet varieswidelyfrompersontoperson.Thegoalisto indalevelthatworksforyou,thelevelwhereyouloseweightandfeelgreat.Formostpeople,carbswillbeabout20percent(orless)oftheirdailycaloricintake.Fortheaverage2,000-calorie-per-daydiet,thatmeansabout100 grams of carbohydrates are allowed per day. In most low-carbohydrate diets,re inedgrains(white lour,whiterice,etc.)andaddedsugarsareconsideredmostly,ifnotentirely,offlimits.Therearemanydifferentlow-carbdietplans,includingAtkins,theZoneDiet,ProteinPower,SugarBusters,SouthBeach,thePaleoorCavemanDiet,andmanyothers.Whilethesedietsalldifferfromoneanother,theonethingtheyhaveincommonisthattheyseverelyrestrictdietarycarbohydratesandrelyonproteinandfatsforthemajorityofdailycalories.

Low-carbohydratedietsareextremelypopularamongthosetryingtoloseweight.Manypeoplewhoembarkonlow-carbdietsreportthattheirenergylevelssoarastheircravingsforcarb-heavyfoodsplummet.Thesedietsarefairlyeasytofollowsincetheydo not require detailed tracking of foods or calories eaten. Andmany people lose asignificantamountofweightonthesediets,addinggreatlytotheirappeal.

HOW AND WHY LOW-CARB DIETS WORK

At the most basic level, all weight-loss diets work by reducing your overall caloricintake to below the level that your body uses throughout the day, creating what’sknownasacaloriede icit(consumingfewercaloriesthanyouburn).Manydietshelpyoutoloseweightsimplybyrestrictingthenumberofcaloriesyouconsumeeachdaysothatyoucreateacaloriede icit.This ishowlow-caloriedietswork. It isalsohowlow-fatdietswork.Becausefathasmorecaloriespergramthaneithercarbohydratesorprotein,byreducingtheamountoffatyoueat,youreduceyourcalorieintake.

Itmaycomeasasurprisetoyouthat the low-carbdietscauseweight loss inthesameway,bycreatingacaloriede icit.Thedifferenceisthatlow-carbdietsworknotby

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tellingyouhowmanycaloriesyoucanputinyourmouth,butbyaffectingyourbody’sinternal engine—the hormones and neurotransmitters that determine your hunger,satiety,energy levels,andcravings—andtherebycausingyoutowant fewercalories.Numerous scienti ic studies, in fact, have shown that people lose about the sameamountofweightonalow-carbdietasonalow-caloriediet,eventhoughtheydonotlimitportionsorcountcalories.Peopleonlow-carbdiets,itseems,havefewercravingsandfeelsatis iedwithfewercalories.Asaresult,theynaturallyconsumefewercalories,andthereforetheyloseweight.

Tounderstandhowandwhythelow-carbdietworks,we irsthavetolookatwhathappens to carbohydrates after you consume them. The human body’s primary fuelsourceiscarbohydrates.Aftereatingcarbohydrates,throughtheprocessofdigestionyour body breaks them down into simple sugars, which are then absorbed into thebloodstream,wheretheyareknownasbloodsugar(glucose).Withthehelpofinsulin,glucose is carried to your body’s cells, where it is used for energy, the fuel foreverythingyoudo,frombreathingorwalkingtorunningamarathon.Excessglucoseisconvertedtofat.Whencarbohydratesarelimited,thebodyisforcedtoburnthestoresofglucoseinthefatcellsforenergy.Onamostbasiclevel,then,low-carbohydratedietsworkbylimitingthebody’sfuelandforcingittoburnitsfatstoresforenergy.

Butthereismoretoitthanthat.Insulin’sjobistotakeglucose,orsugar,fromyourblood and deliver it to the fat cells. The problem is that when insulin sends thoseglucosecaloriestoyourfatcells,younolongerhaveaccesstothosecaloriesforenergy.Your blood sugar plummets and you feel lousy—lethargic and hungry. So your bodyrespondsbyeatingmoretomakeupforthelossofenergy,whichsendsmoreglucosetoyourfatcells,whichcausesyoutoeatevenmore.

Putallthistogetherandyouseethatwhenyourbodyproducesexcessinsulin,thecaloriesyouconsumeturndirectlyintofat,andyetyourbodyfeelsasifitisstarving.Asaresult,youeatmore,whichonlycreatesmorefat.

Where does the excess insulin come from to beginwith?Research shows that itcomesfromeatingadiethighincarbs,especiallyre inedgrainsandaddedsugar.Thishigh-carbdietincreasesyourbody’sproductionofinsulin,whichcreatesabiochemicaldrivetoeatmoreandburnlessenergy.

Meanwhile, two other bodily hormones, leptin and ghrelin, are designed to helpregulateyourappetite,tellingthebrainwhenyouarehungryorsatiated.Unfortunately,whenyouareoverweight,boththosehormonesdon’tfunctionproperly.

Let’s lookat leptin irst.Leptinissecretedprimarily infatcells,anditsignalsthebrainwhenyouhaveconsumedenoughfuel,conveyingthatyouaresatis iedandthatyouhavetheenergyyouneedtogoaboutyourbusiness.Becauseleptinissecretedbyfatcells,themorefatyouhave,themoreleptinyouproduce.Andsinceleptindecreasesappetite, increased leptin shouldhelp you to loseweight. But this is not the case inpeoplewhoareoverweight.Sowhat’sgoingon?

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Itistruethatthemorefatyouhave,themoreleptinyourbodyproduces.Intheory,themoretheleptinyouproduce,thelesshungryyoushouldbeandthelessfoodyoushouldeat.Andthe less fatyourbodyhas, the less leptinyoushouldproduce,whichshouldmakeyouhungrierandcauseyoutoeatmore.

Peoplewhoareobesedo, in fact,haveveryhigh levelsof leptin.You’d think thatwouldmeanthatthosepeoplewouldautomaticallyeatonlythenumberofcaloriesthattheyneed,andyettheycontinuetogainweight.Whyisthat?Itturnsoutthatinsulinblocksleptinatthebrain,preventingitfromdeliveringitsmessageofsatiety.Thisiscalled leptinresistance—when leptin isunable todo its jobbecauseofhigh levelsofinsulin.Sothepersoneatsmore,whichproducesmoreinsulin,whichcreatesmorefat.Youseewherethisisgoing,right?

Incontrasttoleptin,ghrelin,whichisproducedprimarilyinthestomach,tellsyourbrainwhenyouarehungry.Ghrelinlevelsgoupwhenyouhaven’teatenforawhileorwhenyouarelimitingyourcalories.Mostofthetime,ghrelinandleptinworktogetherin a inebalance.Asone increases, theotherdecreases tokeepyour appetiteundercontrol.Ifyourbodyisinbalance,whenyouhaven’teateninawhile,yourghrelinlevelrisesandtellsyourbrainthatyouarehungry.Youeatamealandyourleptinlevelrises,tellingyourbrainthatyouarefullandthatyourstomachcanstopproducingghrelin.But if you have developed leptin resistance, this harmony is disrupted. Your braindoesn’tgetthesignalthatyouarefullandsoyoufeelanoverwhelmingurgetokeepeating. Some of the common recommendations for maintaining a balance betweenleptinandghrelininclude:eatingsuf icientcaloriestokeepyourbodyfromgoingintostarvationmode,eatingplentyofprotein,not skippingmeals, avoiding fructose, andincreasing consumption of healthy fats. It’s no coincidence that all of theserecommendationsareconsistentwithalow-carbdiet.

The bottom line is that overeating carbohydrates can lead to increased insulinlevels,whichpreventscaloriesfrombeingusedforenergyandcausesmoreglucosetobe stored as fat, which leads to leptin resistance, excessive ghrelin levels, andovereating.

Thelow-carbdiet,then,worksbyloweringinsulinlevels,whichcausesthebodytoburnbothglucoseandstoredfatforenergywhileallowingleptintodeliveritsmessageofsatietytothebrain,restoringthebalancebetweenleptinandghrelin.Ultimatelythishelpsyoushedexcessweightandreduceriskfactorsforavarietyofhealthconditions.

WHY CHOOSE A LOW-CARB DIET FOR WEIGHT LOSS?

The quickest answer to that question is: Because it works. And this isn’t just somenewfangledfad,either.Rememberhowyourmom—orgrandma,asthecasemaybe—alwaysusedtoignorethebreadbasketandskipdessertwhenshewantedtoslimdown

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a bit? In fact, since as early as the mid-1800s, doctors and scientists have beenuncoveringampleevidenceoftheeffectivenessofweight-lossdietsthatlimitre inedandsimplecarbohydrates.

Theideaofrestrictingconsumptionofcarbohydratestoloseweightwas irstpopularizedbyaformerlyobeseEnglishundertakernamedWilliamBanting.Banting’s self-published booklet,Letter on Corpulence, Addressed to the Public,detailedthelow-carbdiet—fourmealsadayconsistingofmeat,greens,fruits,anddrywine—thathadhelpedhimslimdownaftermanyotherdietshadfailedhim.Heemphasizedavoidingsugar,starch,beer,milk,andbutter.

Sure,youcanloseweightonanydietaslongasyoucreateacaloriede icit,butthereareacoupleofproblemswiththestraightcalorie-restrictionapproach.The irstandmost obviousproblem is hunger.Whenpeople simply cut calories, they feel hungry.Andnoonelikestofeelhungry,evenifit’sjustforafewdays(orhours!)andespeciallyifit’salong-termsituation.Nomatterhowmuchapersonwantstoloseweight,theywilleventuallygiveintohunger,whichleadstotheyo-yoeffect,whereyouloseweightonlytogainitbackagain,andthentrytoloseitagain,inacontinuingcycle.

Thankstobiochemicalreactions,low-carbohydratedietshaveadistinctadvantageoverthosethatsimplyrestrictcalories.Aswehave learned,byrestrictingcarbs,youloweryourbody’sproductionofinsulin,whichallowsmoreoftheglucoseinyourbloodtobeburnedforenergyinsteadofbeingstoredasfat,andallowsleptintodoitsjobofsignalingthebrainwhenyouhaveeatenasuf icientamount.Inotherwords,youfeelsatis iedwithlessfood.Eatingsimplecarbohydrates,ontheotherhand,increasesyourappetite.Soeventhoughlow-carbdietersaren’tactivelycountingcalories,theyendupeatingfewerofthemsimplybecausetheyfeellesshungry.

Recentstudieshaveshownthatpeoplewhorestricttheircarbohydrateintakenotonlyeatfewercalories,butactuallyburnmorecaloriesevenwhileatrestthanpeoplewho eat high-carbohydrate diets. So a low-carb dietmay increase yourmetabolismwhileatthesametimereducingyourhunger,makingiteasierforyoutoeatlessandburnmore.

HOW TO LOSE WEIGHT ON A LOW-CARB DIET

To be successful on a low-carb diet, it is important to irst understand a bit aboutcarbohydrates, which foods contain them, and the difference between simplecarbohydrates (“bad carbs”) and complex carbohydrates (“good carbs”). Althoughcarbohydrateshavegottenabadrapinrecentyears,someare,infact,crucialforgood

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health.

Good Carbs Versus Bad Carbs

There are two types of carbohydrates: Simple carbohydrates and complexcarbohydrates.Simplecarbohydratesaretheso-calledbadones.

Theprimarydifferencebetweenthegoodcarbsandbadcarbsis iber.Thedigestivesystembreaksallcarbohydratesdownintosugar(glucose),whichisthebody’ssourceofenergy.Carbohydratesthatcontainverylittle iberbreakdownmuchmorequicklythanthosethatcontaina lotof iber.Thequickerglucosehitsyourbloodstream,themoreseveretheresultingspikeinbloodsugarwillbe.

Goodcarbs,orcomplexcarbohydrates,arethosethatarefullof iberandnutrients.Becauseoftheirhigher ibercontent,complexcarbohydratesareabsorbedslowlyintooursystems,therebynotcausingtheextremespikesinbloodsugarlevelsthatleadtooverproductionofinsulinandleptinresistance.Goodcarbsserveaseasilyaccessibleenergyforthebody,containlotsofimportantnutrients,andarethebody’sonlysourceoffiber.

Complex carbohydrates are plant foods that are minimally re ined—such asvegetables, fruits,beans,andwholegrains—andare fullofnutrientsaswell as iber,which,whileitisnotdigested,providesallsortsofhealthbene its.Fiberslowsdownthe absorption of other nutrients eaten at the samemeal, including carbohydrates,preventingbloodsugarspikes,hencepreventingspikesininsulinproductionandleptinresistance.Fiberalsohastheaddedbene itofhelpingyoufeelfullwithfewercaloriesand for a longer period of time. Whole grains, beans, vegetables, and fruits are allexamplesofgoodcarbs.

Goodcarbsarefoundin:

•Nonstarchyvegetables(leafygreens,broccoli,cauliflower,zucchini,cucumbers)•Beansandotherlegumes(blackbeans,pintobeans,peanuts)•Wholegrains(brownrice,oats,millet,bulgur)•Nonstarchyfruits(berries,melons,apples,grapes,peaches,nectarines)

Simplecarbohydratesareplantfoodsthathavebeenhighlyre inedandstrippedoftheir bene icial iber and nutrients, or those that are naturally devoid of iber andnutrients. These include re ined sugar (including corn syrup and other caloricsweeteners)andgrains likewhite lourandwhiterice.Whitepotatoes,certainotherstarchyvegetables,andsomefruitsfallintothiscategoryaswell,sincetheyarehighinnatural sugars and starch but low in other nutrients and iber.Many of these foods

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provide next to nothing in theway of nutrients. They are empty calories that causebloodsugartospike,settingofftheviciousinsulin-fat-storage–leptin-resistancecyclethatleadstoweightgain.

Badcarbsarefoundin:

•Whiteflour•Whitebread•Whiterice•Whitepotatoes•Addedsugar

Whilesimplecarbsmayprovidequickenergyforthebody,thatenergyiswastedifyouarenotusingittorunaraceorparticipateinsomeotherdemandingphysicalactivity.

Themosteffectivelow-carbdietsarethosethateliminatesimplecarbsaltogether,while limitingcarbohydrates fromcomplexcarbstoa level thatprovidestheneededdietaryfiberandnutrientsbutdoesnotcreateextremespikesinbloodsugar.

Low-CarbDietforBeginnersfocusesonseverelyrestrictingoreliminatingbadcarbsfrom the diet and choosing good carbs inmoderate quantities in order to reap thebenefitsofthenutrients,fiber,andenergytheyprovide.

HEALTH BENEFITS OF LOW-CARB EATING

Low-carbdietshavemanyhealthbene its.The irstandmostobviousone isweightloss. Being overweight or obese is associated with an increased risk for thedevelopment of a host of diseases, including cancer, diabetes, and heart disease.Reducingyourweightbyas littleas7to10percentcanreverseorpreventdiabetes,lower your blood pressure, cholesterol, and triglyceride levels, and help you sleepbetter.

Afewotherhealthbene itsoflow-carbdietsincludelowerbloodsugarlevels,whichcan signi icantly lower your risk of developing cancer, diabetes, heart disease, anddementia. Stabilizing your blood sugar level also makes you feel better and moreenergetic,andreducescravings.

Five signs that your blood sugar is too high:Thirst, frequent illness, fatigue,frequent yeast infections (vaginal, rashes in other moist areas of the body, orathlete’sfoot),andfrequenthunger.

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Low-carb eating can also signi icantly lower insulin levels and reduce insulinresistance,bothofwhicharesigni icantrisk factors forcardiovasculardisease.Low-carb eating has also been shown to help lower blood pressure, which is one of thestrongestriskfactorsforheartdiseaseandstroke.

Additionally,a low-carbdietcanlowerbloodlevelsoftriglyceridesandraiseHDL(good) cholesterol.High levelsof triglycerides and low levelsofHDL cholesterol areboth risk factors for cardiovascular disease. High triglycerides have also beenassociatedwithinsulinresistanceanddiabetes.

DEBUNKING COMMON MYTHS ABOUT LOW-CARB DIETS

Mythsandmisinformationaboutlow-carbdietsareeverywhere.Let’sexamineafewofthesemythsandrevealthetruth.

Myth 1: low-carb diets increase your risk of heart disease.

Thismythisoneofthemostpersistentonesaboutlow-carbdiets,butit isbasedonfaultyassumptions,notscientificresearch.

Because low-carb diets oftenmake up for the reduction in carbs with relativelyincreasedamountsof fat,many in the scienti ic communityhave raised the concernthattheraisedconsumptionoffatcouldcauseariseincholesterol,consideredariskfactorforheartdisease.Researchhasshown,however,thatpeopleonlow-carb,high-fatdietstendtoseeanimprovementintheircholesterollevels.Itturnsoutthatwhencarbohydratesarenotavailabletothebodyforquickenergy,thebodyisforcedtoburnfatforenergy.Sothatextrafat,includingthesaturatedfat,isburnedbeforeitcanhurtyou.

Furthermore,recentstudieshaveshownthatpeopleonlow-carbdietshavelowerlevelsofin lammationintheirbodies,andin lammationisanotherriskfactorforheartdisease.

Althoughmorestudiesareneeded,currentresearchsupportstheideathatalow-carb, high-fat diet actually protects you from heart disease by improving goodcholesterolandreducingtriglycerides,insulinresistance,andinflammation.

Myth 2: ketones and ketosis are dangerous side effects of a low-carb diet.

Ketonesaresubstancesthatareproducednaturallyinthebodyduringfatmetabolism.Ketonesareusedbyvariouscells,particularlybraincells,forenergyandareproduced

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whenthesupplyofdietarycarbohydrate is low.Peopleon low-carbdiets, then,burnketones,alongwithfat,formostoftheirenergyneeds.Thisiscalledketosis—whenthebodyburnsfatandketonesforenergy—andisthegoalofmanyverylow-carbohydratediets.

Oneconcernoftenraisedaboutketonesandketosisisthatifthebodyisburningfatforenergy,itmustnotbegettingenoughglucose,butthisisnottrue.Whileourbodiescan’tconvert fattoglucose,mostcellscanuseketones insteadofglucoseforenergy.Thebodycanalsomakealltheglucoseitneedsbyconvertingglycogenthatisstoredinthelivertissueandmuscles.

Althoughketonelevelsaregenerallyhigherinpeoplewhoeatlow-carbdietsthaninpeoplewhoeat high-carbdiets, restrictionof carbohydratesdoesnot typically raiseketonestoharmfullevels.Thereis,however,adangerousconditioncalledketoacidosis,whichissometimesconfusedwithketosis.Ketoacidosisisaconditionthatcandevelopinsufferersoftype1diabetes.Becausethesepeopleareunabletoproduceinsulin,theycanaccumulatetoxic levelsofketones.Butthis isnotaconcernfor low-carbdieters.Nondiabetics—andevenmostpeoplewithtype2diabeteswhoinjectinsulin—produceenoughinsulinnaturallytopreventketoacidosis.

Myth 3: counting carbs isn’t enough. You have to count calories,too.

Formanypeople,countingcarbsisenoughbecausethedietmakesthemlesshungry.Whileallsuccessfuldietsmaycauseweightlossbycreatingacaloriede icit,low-carbdiets create that de icit organically, by altering the body’s hormone balance (you’llrecall the insulin-leptin-ghrelin cycle) in a way that reduces appetite and increasesmetabolism.Mostpeopleonlow-carbdietseatfewercaloriesbut,luckyforthem,theydon’thavetobothercountingthemsincetheyaresimplylesshungry.

Myth 4: carbohydrate is an essential nutrient.

Anessentialnutrient isone thatyourbodyneeds tosurvivebutcannotcreate itself.The body has to get essential nutrients from outside sources. There are essentialproteins and essential fatty acids, but the body is capable of producing all thecarbohydrateitneedsforenergy.

Myth 5: low-carb diets don’t provide all the nutrients you need.

Thisisanothermyththatliesveryfarfromthetruth.Infact,alow-carbdietbasedon

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wholefoods(healthyfats,meats,andvegetables)likelyprovidesmore iber,vitamins,andmineralsthanwhathascometobeknownasthestandardAmericandiet,heavyonempty-calorie foods—re inedgrainsandaddedsugar.Thevitaminthat ismentionedthemostinthisdebateisvitaminC,butthetruthisthatmeatandgreenvegetablescanprovideallofthevitaminCyouneed.

Myth 6: a low-carb diet causes bone loss and osteoporosis.

Thismythisbasedonthefaultyassumptionthatalllow-carbdietsarehighinprotein.Infact,mostlow-carbdietplans,includingtheonerecommendedhere,arehighinfatwithonlymoderateamountsofprotein.Althoughhigh-proteindietsmaycauseboneloss, moderate protein is necessary for good bone health and prevention ofosteoporosis.

Myth 7: a low-carb diet causes kidney damage.

Again, this myth is based on the faulty assumption that low-carb diets are high inprotein. But as mentioned above, low-carb dieters for the most part increase theirprotein intake by only moderate amounts. So while it is true that eating toomuchproteincanworsenanexistingkidneycondition,asmall increase inprotein for low-carbdieterswithhealthykidneysdoesnotposeanydanger.

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CHAPTER 2

Getting Started with the Low-Carb Diet

Ifyou’vereadthisfarandhavedecidedthatyouarereadytoloweryourcarbohydrateintake,thereareafewthingsyoushouldknowbeforeyougetstarted.

First and foremost,myths andmisinformation about low-carb diets abound. Forinstance,don’tfallforthelinethatlow-carbdietsdon’tallowfruitsorvegetables,thatitisaninescapablyunhealthywaytoeat,thatitwillraiseyourcholesterolandputyouatincreasedriskforheartdisease,orthatithastobedifficultand/orboring.

Likeotherdiets,alow-carbdietcanbehealthyorunhealthydependingonhowyougo about it. By taking the time to do a bit of research, understanding thedifferencebetweengoodcarbsandbadcarbs(aswellasgoodfatsandbadfats),anddevisinganeatingplanthatensuresthatyouaregettingall thenutrientsyouneed,youcan loseweightonalow-carbdietwhilestilleatingahealthydiet,reducingyourriskofdisease,andthoroughlyenjoyingyourmeals.

HOW MUCH CARBOHYDRATE IS ENOUGH?

Therearenohard-and-fastrulesabouthowmanygramsofcarbohydratesyoucanorshould eat. Every body is different. A person’s optimal level of carbohydrate intakevariesdependingonsuchfactorsasage,activitylevel,gender,bodycomposition,andmetabolic and overall health. For a healthy, highly active person, an appropriateamount of carb gramsper daymight be as high as 100,while for amore sedentaryperson or someonewho already produces a lot of insulin, itmight be as low as 40grams(orevenlower)perday.

Ifyouareembarkingonalow-carbdiettoloseweight,yourgoalisto indalevelofcarbohydrate intakethatmakesyoufeelgoodandallowsyouto loseweightwithouttoo many negative effects. A good irst step for people wishing to lose weight andimprovetheirhealththroughcarbreductionissimplytoeliminatetheveryworstcarbsfrom their diets. This includes wheat and wheat products and other highly re inedgrains(breads,pasta,whiterice,manycereals)and foodswithaddedsugarorothercaloric sweeteners.By taking thisonesimple step,youmay ind thatyou feelbetteroverall,butitmaynotbeenoughtohelpyouloseweight.

Ifyouareseriousaboutlosingweightonalow-carbdiet,somewhereintherangeof50to100gramsofcarbohydratesperdayisprobablywhereyouwanttobe.Withinthisrange, you can still eat lots of nonstarchy vegetables, some fruits, and very small

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quantitiesofstarchiervegetablesandgrainssuchaspotatoes,sweetpotatoes,brownrice,orquinoa.

Many low-carb diet plans recommend starting out with an “induction phase” orsomeotherintroductorystage,whereyourestrictcarbsevenmoreseverely,oftenaslowas20to40gramsperday.Thisisagreatwaytoachievewhatisknownas“optimalketosis,”astateinwhichinsulinlevelsplummetandthebodyburnsfatataveryhighrate.Suchalowlevelofcarbintakemayprovedif icultformostpeopletomaintainandcouldproducenegativesideeffects,suchasconstipation,dehydration,musclecramps,andjustplaindietburnout.Alevelsomewherebetween50and100gramsperdaywilllikelyprovemorecomfortableandmoredoableforyouoveralongertimeperiod.

To igureoutwhatlevelisrightforyou,trackyourcarbintakewhenyoustartout,andsimply igureout,throughtrialanderror,whatlevelworksbestforyou.Youmightwanttostartwithaverylowlevel(50gramsaday,perhaps)andseehowyoudoonthat.Morethanlikely,afterabitofanadjustmentperiod,you’llbegintoseetheweightdropoffand indthatyourappetiteisreducedandyourcravingsallbutdisappear.Onthe negative side, you may ind that such a low level of carbs leaves you feelingunsatisfiedorissimplytoomuchtroubletomaintain.

Then, as your body adapts to your new low-carb lifestyle, gradually increase thelevel of carbohydrates, paying attention to how you feel. If theweight loss slows orstopsorifyoubegintohavestrongsugarorcarbcravings,reduceyourcarblevelabit.Inthisway,youcandiscoverexactlyhowmanycarbsyoucaneateachdaywhilelosingweightattherateyou’dlike,feelinggreat,andenjoyinglife.

ELIMINATE THE BAD CARBS

We have learned that there are two types of carbohydrates: simple (or bad)carbohydrates and complex (or good) carbohydrates. Bad carbohydrates come fromhighlyprocessedgrainsandsugars,whicharestrippedofalltheir iberandnutrients;thisprocess leavesonlyemptycaloriesthatcauseyourbloodsugartospikewithoutanyfurthernutritionalbene it.Thisisokayifyouareparticipatinginsomephysicallydemanding activity for which you need quick energy. But if you are trying to loseweight,you’llwanttosteerclearofthesebadcarbs.

The irststepinembarkingonalow-carbdietistomakeacleansweep,eliminatingallof thebadcarbs fromyourdiet andyourkitchen:white lourandanythingmadefromwhiteflour(bread,pasta,donuts,etc.),refinedsugarandothercaloricsweeteners,whitepotatoes,andwhiterice.

WHAT ABOUT GOOD CARBS?

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Wholegrainsandfoodsmadefromwholegrains,vegetables,andfruitscontaincarbs,too,butthesefoodsarefullof iberandnutrientsandarepartofahealthfuldiet,evenalow-carb one. The trick is to choose those with the highest nutritional payoff percarbohydrate gram and limit those with very high levels of carbohydrates, such asbrownriceorwhole-grainpasta,tooccasionalindulgences.

OKAY, SUGAR’S OUT. WHAT ABOUT ARTIFICIALSWEETENERS?

Arti icial,“non-nutritive”sweetenersdifferfromcaloricsweeteners(sugar,honey,fruitorfruitjuice,agavenectar,maplesyrup)inthatalthoughtheytastesweet,theydon’tcontaincaloriesorcarbs.Asaresult,theydon’traisebloodsugarorinsulinlevels.Thisisobviouslyappealingforanyonewhoistryingtoloseweight,butsomeresearchhassuggested that, in fact, the use of arti icial sweeteners may be associated withincreasedweight.Itmightbewisertosimplycutsweetsoutofyourdietthantodabblewith these chemical sweeteners that we simply don’t know much about. If you dochoosetouseartificialsweeteners,however,therearemanychoicesavailable.

Aspartame,soldunderthebrandnamesEqualandNutrasweet,isoneofthemostcommonarti icialsweeteners.Whileaspartameis freeofcarbsandcalories, it isnotsuitable for cooking, cannot be stored for more than a few days, and can causeunpleasant symptoms ranging from mild headaches to serious migraines, stomachupset,anddepression.

Sucralose,soldunderthebrandnameSplenda,issynthesizedfromregularsucrose(sugar) but is composed in a way that renders the molecule unrecognizable to thedigestivesystemsoit isnotabsorbed.Itcanbeusedforcooking,althoughitdoesn’ttaste as good as real sugar. Some sucralose products contain maltodextrin—acarbohydratemade from rice, corn, or potato starch—which is added for bulk. Thisaddsasmallamountofcarbohydrateandcalories,andthereissomeevidencethatitmaybeharmfultoyourhealth.Checkthelabelandusesucralosesparingly.

Sugaralcohols,suchasmaltitol,xylitol,erythritol,lactitol,andsorbitol,areaclassofcarbohydrate that is neither sugars nor alcohols. They are widely used as sugarsubstitutes because they offer the bulk and sweetness of sugar but are not fullyabsorbed in the digestive system. Hence they are lower in calories and carbs thansugar. As a result, they cause amuch slower, smaller blood sugar and insulin spike.Again, these sweeteners should be consumed in limited quantities andwith cautionsincetheycancausesomenastysideeffects,includinggas,bloating,anddiarrhea.

Stevia is themost natural of the non-nutritive sweeteners since it is an extractderivedfromaSouthAmericanplantcalledstevia(Steviarebaudiana). It is,however,highlyprocessed.Likethearti icialsweeteners, ithasnocarbsorcalories.You’ll ind

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steviaasaliquidextractorpowderinsupermarketsandnaturalfoodstores.Itisheat-stable, so it can be used for cooking and it delivers an intense sweet taste. Use itsparingly,sincetoomuchcancomeacrossasbitter.Puresteviaisallnatural,butmanystevia products on the market contain additives such as maltodextrin, dextrose(another natural starch), or the sugar alcohol erythritol, which can cause gas andbloatinginsomepeople.Again,checkthelabeland,ideally,useonly100percentpuresteviaextract.

GOOD FATS VERSUS BAD FATS

Whilelow-carbdietsareprimarilyfocusedonreducingcarbohydrates,youdoneedtopaysomeattentiontotheotherfoodsyoueat.Alow-carbdietdoesnotrequireyoutocount or restrict calories, fat grams, cholesterol, or any other nutrient or group ofnutrients,buttherearea fewnoncarbfoodsthatshouldbeavoided,aswellassomethatyoushouldbesuretoincludeaspartofahealthylow-carbdiet.Morespeci ically,therearegoodfatsthatyouwanttobesuretoincludeinyourdiet,andtherearebadfatsthatshouldbeavoided.

First, let’s talk about good fats,whichare an essential part of ahealthy low-carbdiet. These fats are found naturally in foods, such as meat, dairy products, nuts,legumes,andcertainvegetables.Thefatsfoundinavocados,eggs, laxseed,olivesandcold-pressedoliveoil,coconutandcold-pressedcoconutoil,nuts,meat,and ishareallgood fats. These fats are made up of a mix of saturated, polyunsaturated, andmonounsaturatedfats.Omega-3s(foundinavocados, ish,oliveoil,almonds,andotherfoods)areamongthegoodfats,butanyfatthatisfoundinitsnaturalforminfoodsandisnotheat-processedcanbeanessentialpartofahealthydiet.

Good fats help your body absorb nutrients, create hormones, and ight disease.Whenyouareeatingalow-carbdiet,itisespeciallyimportantthatyouincludeplentyofhealthyfats,becausethesefatsarenecessaryforregulatinghormonelevels,whichcontributetoenergylevelsandweightloss.Whenyouareonalow-carbdiet,atleast30percent to 40 percent of your calories should come from a mix of saturated,polyunsaturated,andmonounsaturatedfats.

Flaxseed,almonds,salmon,andsardinesareallgreatsourcesofomega-3s.Eggsandmeat contain a bene icial mix of both saturated and unsaturated fat. Coconut andcoconut oil contain a particularly good form of fat known as medium chaintriglycerides,whichmaybothsuppressappetiteandboostmetabolism.Olives,oliveoil,andavocadosarerichsourcesofhealthymonounsaturatedfat.Allofthesefoodscanbeincorporated into a healthy, low-carb diet. Bad fats, on the other hand, should beavoidedentirely.Justlikebadcarbs,badfatsarethosethathavebeenprocessedanddamaged. These include highly re ined vegetable oils, heat-extracted oils, oils used

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repeatedly for frying, and hydrogenated or partially hydrogenated oils (trans fats).Whenhighlyre ined,theseoilsarestrippedofanybene icialnutrients.Furthermore,the body can’t break down trans fats, and so they become attached to the arteries,raisingyourriskforheartdisease,stroke,diabetes,andmore.Thesebadfatsarefoundmostlyinprocessedfoodslikechips,cookies,fastfood,preparedfood,shortenings,andsomemargarine.

ALCOHOLIC BEVERAGES

If you’re someonewho enjoys an alcoholic beverage now and then, you’ve probablybeenpleasedtoreadofcurrentresearchthathasfoundthatabitofalcohol—especiallyredwine—canbegoodforyourheart.However,youmaybewonderinghowalcoholicbeveragesfitintoalow-carbdiet.

Alcoholic beverages aremade fromhigh-carbplants, either fruit or grain.Duringfermentation,muchofthecarbohydrateisconsumedbyyeast,whichproducesalcohol.Alcoholicbeveragesdocontainresidualsugar,however,whichvarieswidelybytype.Adrywinehasvery littleresidualsugar,whileasweetdessertwinehasa lot.Distilledspirits,suchasvodkaorwhiskey,havenocarbohydrates leftafter fermentation(butwatch out for those high-sugarmixers). Liqueurs have added sugar, so they are thehighest in carbohydrates. The good news is the body treats alcohol differently fromcarbohydrates,burningthosecaloriesbeforeeithercarbohydrateorfat.Ontheotherhand,alcoholcancauseerraticbloodpressure.Asaresult,manypopularlow-carbdietsrecommendavoidingalcoholicbeverages,eitheraltogetherorintheinitialphaseofthediet.Ifyoudochoosetoconsumealcoholicbeverages,choosethosethatarelowerincarbohydrates,suchasdrywineorwhiskeywithnoncaloricmixers.Sincealcoholcancausebloodsugarspikes,itisrecommendedthatalcoholonlybeconsumedwithfoodinordertocounteractthiseffect.

PUTTING IT ALL TOGETHER

Bynow,youmightbefeelingoverwhelmedwithinformation,butreally,low-carbeatingisprettysimple.Therearejustacoupleofrulestoremember.First,eatmeat, ish,eggs,nonrootvegetables(anyvegetablethatgrowsaboveground),andnaturalfatssuchasbutteroroliveoil.Whenyoudoeatcarbohydrates,choosewholegrainsandnonstarchyfruitsandvegetables.Second,avoidaddedsugars,re inedgrains,andstarchyfoodslikebread,pasta,whiterice,andpotatoes.Savethingslikealcoholandchocolateforspecialtreatsandconsumethemin limitedquantities.And inally,eatwhenyoufeelhungryandstopwhenyoufeelsatisfied.That’sit!

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LOW-CARB SHOPPING TIPS

Whenshoppingfor foodthat isconsistentwitha low-carbdiet,startalongtheouterperimeterofthesupermarket.Thisiswhereyou’ll indmostofthefresh,whole,naturalfoods like freshmeat,vegetables,and fruits.Loadupyourcartwith these itemsandyou’llbewellonyourwaytoalow-carbmealplan.

Whenyoudoventure into the inneraislesof thegrocerystore,besureyouhaveyourreadingglasseshandy.Foodmanufacturersarerequiredtolisthowmanygramsof carbohydrates are in each serving on their labels. You’ll need to read every label,checkingthecarbohydratecontentaswellastheservingsizesoyouknowexactlyhowmuchcarbohydrateyou’llbegettingforthequantityyouarelikelytoeatinameal.

Thesinglebestpieceoflow-carbshoppingadviceistoskipthebakedgoodsaislealtogether.That’sright,justdon’tevengodownthataisleifyoucanavoidit.Thesamegoesforthepasta,cookies,andsnackfoodsaisles.

ThreeTipsforLow-CarbShoppingSuccess:1.Makealistandsticktoit.2.Avoidimpulsebuys.3.Nevershoponanemptystomach.

STOCKING THE LOW-CARB KITCHEN

Fillyourpantryandfridgewithdeliciouswholefoodsthatcanbethebasisofhealthylow-carbmeals or quick, grab-and-go low-carb snacks. Loaduponnonstarchy fruitsandvegetables,fresh ishandshell ish,meatsandpoultry,dairyproducts,andnutsandseeds.

Nuts make especially good low-carb snacks because they are loaded withhealthy fats, protein, and other nutrients like magnesium, folate, iber,copper,vitaminE,andarginine.Thesenutrientsallplayimportantrolesinthepreventionofheartdisease.Trysprinklingnutsonsaladsoryogurt,or justpoptheminyourmouthinsteadofcarb-heavychipsorcrackers.

Choosetherightoil.Cold-pressedoil isnotdamaged inprocessingthewayheat-processed oils are. Cold-pressed olive oil contains healthy, omega-3-rich,monounsaturated fats, and coconut oil also contains medium-chain triglycerides,

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whichsuppressappetiteandboostmetabolism.

TIPS FOR DINING OUT

Diningoutcanbethemostdif iculttimetosticktoanydietregimen.Hereareafewideastohelpyougetthrougharestaurantmealwithyourlow-carbstatusintact.

1.Choosewisely.If possible, choose a restaurant or style of cuisine that is likely to have low-carboptions.Forinstance,anItalianrestaurantorpizzeriawouldbeahardplaceto indalow-carb meal. Sauces in Chinese restaurants are often loaded with sugar. Opt forsomethinglikeIndianorMiddleEasternfoodthatfeaturesalotofvegetables,legumes,andgrilledmeats.2.Planahead.Ifyoucan’tchoosetherestaurant,trytocheckthemenuaheadoftimetoseeifthereare any low-carb options. You might even call the restaurant to ask if it would bepossibletosubstitutecookedvegetablesorsaladforriceornoodles.3.Skipwhitericeandwhitepasta.Ifyoucan’tsubstitutevegetables,askifyoucansubstitutebrownriceorwholewheatpastaandtheneatonlyasmallamount,oraskfortheseitemstosimplybeleftoffyourplate.4.Avoidfoodswithlotsofsauce.Saucesaredelicious,buttheyoftencontainloadsofhiddensugarandcarbohydrates.5.Becautiouswithcondiments.Largedosesofcarbohydrateshideincondimentssuchasrelish,ketchup,andbarbecuesauce,sobesuretocheckthelabelsandfindalternativeswherevernecessary.

COOKING TIPS

Embarking on any new way of eating requires that you learn some new cookingtechniques, or perhaps just learn to cook. But cooking healthy, delicious, low-carbmealsdoesn’thavetobedifficult.Herearesometipstogetyoustarted.1.Themostimportanttool:Agoodchef’sknife.Low-carbdietsoftenincludelargeramountsofvegetablesthanthestandardAmericandiet.Morevegetablesmeansmorechopping.Getyourselfagoodchef ’sknifeandlearnhowtouseit.2.Choponce,eatveggiesallweek.

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Vegetablesareusuallyquickandeasytocook,buttheycanbeahassletoprepwithallthechoppingandslicingthatgoesintoit.Savetimebychoppingdouble,triple,orevenquadruplewhat youneed for ameal, store them in the fridge, and you’ll have quickfixingsfortheweek’smeals.3.Don’tbeafraidtosubstitutefrozenvegetablesforfresh.Frozen vegetables are frozen immediately after harvesting, when they are at theirfreshest.Thismeanstheyretainalltheirnutrients,makingthemjustasnutritiousasfreshvegetables,orsometimesevenmoreso.Usingfrozenvegetablescansaveonpreptime,too,sincemanycomealreadytrimmedandchopped.4.Gettoknowgreens.Green,leafyvegetablesareverylowincarbsandfullofnutrition—vitamins,minerals,and iber.Thereissuchawidevarietyofgreensavailablethatyou’llneverrunoutofnew ones to try. Delicate greens like lettuce (butter, Bibb, romaine, or red leaf, forinstance), baby spinach, arugula, andmache are all great to eat raw in salads or aswraps for foods that would normally be served inside bread. Sturdier greens likemature spinach, kale, Swiss chard,mustard, and collards are delicious sauteedwithsmokedorcuredmeats,garlic,leeks,shallots,oronions.5.Ifyou’regoingtomastercookingonething,makeiteggs.Eggsareinexpensive,highinprotein,quickandeasytocook,andextremelyversatile.Learntomakereallygreateggsandyou’llalwaysbe justa fewminutesaway fromafantasticlow-carbmeal.6.Thickenyoursauceswithoutaddingstarch.Flourandcornstarcharecommonsaucethickeners,buttherearemanywaystothickenasaucewithoutaddingstarch.Onemethodissimplereduction—simmeringthesaucein an open pan for a long time to let liquid evaporate. Egg yolks are also greatthickeners.Vegetablegumsareatypeof iberthatabsorbsliquid,causingsaucestogel.Guargumandxanthamgumarebotheasyto indathealthfoodstores.Anotherwaytothicken a sauce is simply to add something thick to it, such as sour cream, yogurt,creamcheese,nutbutters,orpuréedvegetables.7.Finddeliciousandnutritioussubstitutions.If you miss having a bowl of pasta with sauce, try making zucchini noodles or usespaghetti squash as a pasta substitute. Use large lettuce leaves to wrap burgers orsandwich illingsinsteadofbunsorbread.Pureecauli lowerasadelicioussubstituteformashedpotatoes.8.Chooseyourgrainswisely.Whenyoudousegrainsinyourcooking,choosethemostnutritiousones.Thesearewholegrainslikebarley,buckwheat,bulgur,brownrice,corn,millet,andoats.Quinoaisespeciallypopularthesedaysbecauseitiseasytoprepare,isdelicioushotorcold,and

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isacompleteproteinthatprovideslotsofvitaminsandminerals,aswellasplentyoffiber.

TEN TIPS FOR SUCCESS

Whenstartinganewdiet,youlikelyfeelenthusiasticandarefullofgoodintentionsandpositivethinking.Afterafewdays,however,thingsmightstarttogetalittlerough.Togetyoustartedoffontherightfootandstayingonthepathtosuccess,herearetentips:

1.Doyourresearch.Whenstartingalow-carbdiet,makesureyouknowwhatyouaregettingyourselfinto.Read up on high- and low-carb foods and think aboutwhich foods youwill need toeliminatefromyourmealplan.2.Getthefacts.Myths about low-carb dieting abound. Read books (this one andmany others) andarticlestouncoverthetruth.3.Beprepared.Thinkaboutsituationsinwhicheatinglow-carbwillbeaparticularchallengeandmakeaplan forhowyou’lldealwith them. Ifyoudineout frequently,dosomeresearch toigureoutwhichrestaurantsandtypesofcuisineofferthemostlow-carbchoices.Iftheholidaysare comingup,decidehowyouwill resisthigh-carb foodsorperhaps set alimitforyourselftohavesmallamountsasaspecialtreat.4.Planyourmeals.Byplanningyourmealsaheadoftimeanddoingthoughtfulgroceryshopping,youcanensurethatyouhavethelow-carbfoodsonhandthatyouenjoy,whichwillkeepyoufromfallingbackonold,badhabits.5.Knowthedifferencebetweengoodcarbsandbadcarbs.Havinga goodhandleon this informationwillmake itmucheasier for you tomakechoices that support a low-carb diet and will help you lose weight. Complexcarbohydrates (good carbs) are those found in most vegetables, fruits, and wholegrains.Theclosera foodis to itsnatural form,thehigherqualityofcarbohydrates itcontains.Simplecarbohydrates(badcarbs)arethosefoundinhigh-caloriefoodsthatoffer little iber and few nutrients, like re ined grains (white lour, white rice, etc.),addedsugars,andstarchyvegetableslikewhitepotatoes.6.Eatyourveggies(andfruit,too)!Thereisacommonmisperceptionthatvegetablesandfruitarenotcompatiblewithalow-carbdietsincetheycontaincarbohydrates.Thisissimplynottrue.Remembertheearlierdiscussionofgoodcarbsversusbadcarbs?Mostvegetablesandmanyfruitsfall

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into the good-carbs category and they are essential for good health. Vegetables andfruitscontain iberandmicronutrientsthatwillkeepyoufeelingsatis iedandgiveyouenergythroughouttheday.7.Eatplentyoffiber.Reducinggrainsinyourdiethasoneunfortunateeffect,whichisthatitcutsoutabigsourceof iber.Although iberisacarbohydrate,itisnotdigestedthewayothercarbsare,soitactscompletelydifferentlyinyourbody.Infact, iberisextremelyimportantfor digestive health. There are many low-carb, high- iber foods, including manyvegetables,thatcanprovidethefiberyouneed.8.Don’tbeafraidofdietaryfat.Remember,goodfat(thetypefoundnaturally infoods,suchasmeat,dairyproducts,nuts,legumes,andcertainvegetables)isanessentialpartofahealthydiet.Goodfatshelp your body absorb nutrients, create hormones, and ight disease. These fats arenecessaryforregulatinghormonelevels,whichcontributetoenergylevelsandweightloss.Whenyouareonalow-carbdiet,atleast30percentto40percentofyourcaloriesshouldcomefromamixofsaturated,polyunsaturated,andmonounsaturatedfats.9.Drinkplentyofwater.Thisadmonitioncomesalongwithanydietplan,butthat’sbecauseitisimportantforgoodhealthandbecauseitworks.Initialweightlossonanydietisusuallytheresultofwaterloss,sodrinklotsofwatertokeepyoufrombecomingdehydrated.Dehydrationslowsdownthefat-burningprocess,whichisnotwhatyouwant.Itcanalsosapyourenergyandmakeyouconstipated,especiallyifyouareeatinglotsof iber.Andwaterfillsyouupsothatyouneedtoeatlessfoodinordertofeelsatisfied.10.Getyourexercise.Exercisecanspeedupyourweightloss,butit’salsoimportantforcardiovascularandrespiratoryhealth.Plus,itjustmakesyoufeelgood.

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CHAPTER 3

The Meal Plan

Starting any new lifestyle habit—whether it is an exercise plan or a diet—ischallenging, sincehabits aredeeply ingrainedandoftenhard tobreakor evenbend.Havingadetailedplanisagreatwaytogetyoustartedontherighttrack.It’slikearoadmapthatshowsyouexactlywheretoturneachstepoftheway.

Thisseven-daymealplanisdesignedtohelpyoustartthe irstweekofthelow-carbdietwithease.Itisdesignedforanaverageadultwithalimitof50to75gramsofcarbsperday. Feel free tomake adjustments, depending onpersonal factors such as yourweight, age, activity level, and carbohydrate sensitivity. For instance, if youareveryactive,youmaywishtoaddmorecarbs—perhapsatotalof100gramsormoreperdaymightbesuitable.

Rememberthatyourlow-carbdietisalifestylechange,notaquick ix.Youmightind that after just a fewweeks on the diet, yourweightwill drop, you’ll havemoreenergy,and,perhapsthebestpart,youwon’tfeelnearlyashungry.Butdon’tfall intothetrapofthinkingthatyou’ve ixedtheproblemandcangobacktoyouroldhabits.Returningtoahigh-carbdietwillonlyensureweightgainwillcomebacktohauntyouagain.

Thegoodnewsisthatonceyou’vebeenonthedietforafewweeks,you’ll indthatchoosing low-carb foods becomes second nature. You won’t have to think so muchabouteverymorseloffoodyouputinyourmouth.Soonyouwillbeeatingalow-carbdietasamatterofcourse—andyou’llbelesshungryandhavemoreenergy.

The meal plan includes many of the recipes fromPart Two of this book. Theserecipesarealleasytomake,fullofflavor,andlowincarbs.

HOW TO USE THIS LOW-CARB DIET MEAL PLAN

Thismealplanisnotmeanttobearigidrulebook,butratheraguidelinetohelpyougetasenseofwhatyoucaneatinadayandstillkeepyourcarbintakelow.Ifthereareanydishesontheplanthatyoudon’tcarefor,simplyswitchthemoutforsomethingelse.

Thismeal plan is designed for amoderately active personwho is trying to loseweight,soeachday’splanaddsuptonomorethan75gramsofcarbohydrates.Ifyouareextremelyactiveorneedamuchhighercaloriedietthanmost,youmayneedtoaddfoodsorincreaseportionstoreachyourcalorieandcarbohydrateneeds.

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Ontheotherhand,ifyouarehavingtroublelosingweightevenwhileeatingonly50gramsofcarbsperday,orifyou indyoustillcravehigh-carbfoods,tryreducingyourportionsizeoreliminatingfoodswithevenmoderatecarbohydratelevelstogetunder50gramsofcarbohydratesperday.

SEVEN-DAY MEAL PLAN

Day One (61.2 grams carbs)

Breakfast:Spring Pea andMint Frittatawith Goat Cheese and Pancetta (17.1 gramscarbs)Lunch:ButternutSquashandChipotleSoup(18.3gramscarbs)Snack/Appetizer:Cabbage-WrappedFreshThaiSpringRolls(9.7gramscarbs)Dinner:RoastedSalmonwithCaramelizedLeeks(6.4gramscarbs)Dessert:ChocolateandVanillaMeringueSwirls(9.7gramscarbs)

Day Two (53 grams carbs)

Breakfast:GlazedCinnamonRollMuffins(15.1gramscarbs)Lunch:KaleandAlmondSaladwithParmesanCheeseandLemonVinaigrette(14gramscarbs)Snack/Appetizer:BakedBarbecuedZucchiniChips(9.5gramscarbs)Dinner:SearedTroutwithCherryTomatoesandBacon(4.7gramscarbs)Dessert:ChocolateandVanillaMeringueSwirls(9.7gramscarbs)

Day Three (63.8 grams carbs)

Breakfast:Bacon-CrustedMiniQuicheswithMushroomsandGreens(3.9gramscarbs)Lunch:CreamyChickenSoupwithRoastedGarlic(9.9gramscarbs)Snack/Appetizer:OrangeCreamIcePops(11.8gramscarbs)Dinner:QuinoaandVegetableGratin(29.7gramscarbs)Dessert:FrostedBrownies(8.5gramscarbs)

Day Four (57 grams carbs)

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Breakfast:No-BakePeanutButter–CoconutProteinBars(21.8gramscarbs)Lunch:RoastedCauliflowerSoupwithSmokedGouda(12.3gramscarbs)Snack/Appetizer:OliveTapenade–FilledCucumberBites(5.8gramscarbs)Dinner:BrazilianGarlic-LimeShrimp(5.6gramscarbs)Dessert:Chocolate-FilledStrawberrySoufflés(11.5gramscarbs)

Day Five (63.5 grams carbs)

Breakfast:SavoryCottageCheeseMuffins(6.4gramscarbs)Lunch:Radicchio,Fennel,andOrangeSaladwithOliveVinaigrette(20.5gramscarbs)Snack/Appetizer:CherriesandChocolateSnackBars(17gramscarbs)Dinner:SearedChickenVeracruz(10.2gramscarbs)Dessert:Cinnamon-PecanThins(9.4gramscarbs)

Day Six (50 grams carbs)

Breakfast:Prosciutto,Spinach,andCreamBakedEggs(7.8gramscarbs)Lunch:SteakSaladwithBlueCheeseDressing(3.6gramscarbs)Snack/Appetizer:CrispyParmesanKaleChips(17.5gramscarbs)Dinner:Prosciutto-WrappedChickenStuffedwithGoatCheese(0.8gramscarbs)Dessert:CarrotCakewithWhippedCoconutCreamFrosting(20.3gramscarbs)

Day Seven (53.4 grams carbs)

Breakfast:FluffyAlmondPancakeswithFreshBerries(13.6gramscarbs)Lunch:CobbSalad(9gramscarbs)Snack/Appetizer:Bacon-Chile-CheeseBiteswithPecans(3.1gramscarbs)Dinner:PizzaMargheritawithaCauliflowerCrust(16.9gramscarbs)Dessert:Nut-CrustedMiniMapleCheesecakes(10.8gramscarbs)

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PART TWO

RecipesCHAPTER FOUR BREAKFAST

CHAPTER FIVE APPETIZERS AND SNACKS

CHAPTER SIX SOUPS AND SALADS

CHAPTER SEVEN ENTRÉES

CHAPTER EIGHT DESSERTS

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CHAPTER 4

Breakfast

SPRING PEA AND MINT FRITTATA WITH GOAT CHEESE AND PANCETTA

PROSCIUTTO, SPINACH, AND CREAM BAKED EGGS

BACON-CRUSTED MINI QUICHES WITH MUSHROOMS AND GREENS

CRISPY CAULIFLOWER PANCAKES

SAVORY COTTAGE CHEESE MUFFINS

FLUFFY ALMOND PANCAKES WITH FRESH BERRIES

NO-BAKE PEANUT BUTTER—COCONUT PROTEIN BARS

GLAZED CINNAMON ROLL MUFFINS

35

Spring Pea and Mint Frittata with GoatCheese and PancettaSERVES 6

PERSERVING:

CALORIES: 334 FAT (GRAMS): 19 .3 CHOLESTEROL (MILLIGRAMS): 279

SODIUM (MILLIGRAMS): 712 CARBOHYDRATES (GRAMS): 17.1 FIBER (GRAMS): 5.5 PROTEIN (GRAMS): 23.4

Thisprettyfrittataisquicktomakeandcanbeservedhot,warm,oratroomtemperature.It’sagreatmake-aheadweekdaybreakfastorfestivebrunch.Wraptheleftoversinplasticwrapandstoreintherefrigerator.Reheatinthemicrowave.Feelfreetosubstitutethick-cutbaconforthepancetta.2 TEASPOONS OLIVE OIL1 SMALL SHALLOT, DICED1 GARLIC CLOVE, MINCED2 OUNCES PANCETTA, DICED4 CUPS ARUGULA2 CUPS FROZEN PEAS, THAWED8 EGGS2 TABLESPOONS MILK¾ TEASPOON SALT4 OUNCES CRUMBLED GOAT CHEESE2 TABLESPOONS CHOPPED FRESH MINT

1.Preheattheovento450°F.

2.Inalarge,oven-safe,nonstickskilletovermedium-highheat,heattheoil.Addtheshallot,garlic,andpancettaandcook,stirringfrequently,untiltheshallotissoft,about5minutes.Addthearugulaandpeasandcookjustuntilthearugulaiswilted,1to2minutes.

3.Meanwhile,inamediumbowl,whisktogethertheeggs,milk,andsalt.Addhalfofthegoatcheesetotheeggsalongwiththemint.Whisktocombine.

4.Pourtheeggmixtureoverthevegetablesintheskillet.Transfertheskillettothe

36

preheatedovenandcookuntilthetopisalmostset,about8to10minutes.Removefromtheovenandturnonthebroiler.

5.Crumbletheremaininggoatcheeseoverthetopofthefrittataandplacetheskilletunderthebroiler.Broilfor2to3minutes,untilthecheeseisgoldenbrownandbubbling.

6.Letthefrittatasitinthepanforafewminutes,thenturnitoutonaplateandcutitintosixwedges.Servehot,orwrapcooledportionsandrefrigerateorfreeze.

37

Prosciutto, Spinach, and Cream Baked EggsSERVES 4

PERSERVING:

CALORIES: 30 3 FAT (GRAMS): 24.3 CHOLESTEROL (MILLIGRAMS): 251


Thesebakedeggsareeasytomake,buttheadditionofprosciuttoandheavycreammakethemluxurious.Thisdishisperfectforaweekendbrunch,orevenforalightdinner.2 TABLESPOONS UNSALTED BUTTER1½ POUNDS SPINACH, TRIMMED AND RINSED1 TEASPOON OLIVE OIL3 OUNCES PROSCIUTTO, CHOPPED¾ CUP HEAVY CREAM, PLUS 4 TEASPOONS½ TEASPOON SALT¼ TEASPOON PEPPERA FEW GRATINGS OF FRESH NUTMEG4 EGGS2 TABLESPOONS GRATED PARMESAN CHEESE


2.Melt1tablespoonofthebutterina6-ounceramekininthemicrowaveandusethemeltedbuttertocoattheinsideoftheramekinandthreeother6-ounceramekins.Arrangetheramekinsonabakingsheet.

3.Inalargesaucepanovermediumheat,addtheremaining1tablespoonofthebutterandmeltit.Addthespinach,afewhandfulsatatime,andcook,turning,untilitwiltsbeforeaddingmore.Drainthespinachandsqueezeoutanyexcesswater.Chopthespinach.

4.Wipeoutthesaucepan,addtheoliveoil,andheatovermediumheat.Cooktheprosciutto,stirringforabout2minutes,untilthefatbeginstorender.Stirinthespinachand¾cupofthecreamandcook,stirringfrequently,untilthemixturecomestoaboilandthecreambecomesverythickandisreducedtoabout¼cup,3to5minutes.Stirinthesalt,pepper,andnutmeg.

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5.Dividethesauceamongthefourpreparedramekins.Crackaneggintoasmallbowlandcheckforbitsofshell,thenpourtheeggintoeachramekin,seasoneachwithsaltandpepper,anddrizzle1teaspoonoftheremainingcreamovereach.

6.Bakeuntilthewhitesoftheeggaresetandjustbeginningtobrownaroundtheedges.SprinkletheParmesancheeseovertheeggsandserveimmediately.

39

Bacon-Crusted Mini Quiches withMushrooms and GreensMAKES 8 MINI QUICHES

PERSERVING:

CALORIES: 182 FAT (GRAMS): 13.1 CHOLESTEROL

(MILLIGRAMS): 144


Thesedelicious,portablebreakfastquichesmakeaterri icon-the-gobreakfast.Theycanbe prepared in advance and stored in the fridge or freezer, and then heated in themicrowavejustbeforeyoudashoutthedoor.8 STRIPS BACON1 TABLESPOON OLIVE OIL1 SMALL ONION, CHOPPED3 TO 4 BUTTON OR CREMINI MUSHROOMS, CHOPPED1 POUND SWISS CHARD, STEMMED AND CUT INTO RIBBONS6 EGGS¾ TEASPOON SALT¼ TEASPOON PEPPER

1.Preheattheovento350°F.Inastandardmuffintin,placeastripofbaconintoeachofeightcups,wrappingthebaconaroundtheedgetoformabottomlesscup.

2.Heattheoliveoilinamediumskilletovermedium-highheat.Addtheonionandmushroomsandcook,stirring,untiltheybegintosoften,about3minutes.Addthechardandcookuntilwilted,3to4minutesmore.

3.Inamediumbowl,whisktheeggswiththesaltandpepperuntilwellbeaten.Stirthevegetablemixtureintotheeggs,thenladletheeggmixtureintotheeightbacon-linedmuffincups,dividingitequally.

4.Bakeuntilpuffedandgolden,about30minutes.Serveimmediately,orcooltoroomtemperatureandstoreinthefridgeforupto5daysorinthefreezerforupto3months.

40

Crispy Cauliflower PancakesSERVES 4

PERSERVING: CALORIES: 372 FAT (GRAMS): 2 7.1 CHOLESTEROL (MILLIGRAMS): 186 SODIUM (MILLIGRAMS): 72 9

CARBOHYDRATES (GRAMS): 15.4 FIBER (GRAMS): 14.2 PROTEIN (GRAMS): 6.1

These veggie- illed pancakes are somewhat like fritters andmake for a super-easy andhealthymeal.Theyarelowincarbs,butyummy.Plus,theyarefullofproteinand iber,sothey’llkeepyoufeelingfullallmorninglong.Thepancakesreheatnicelyinthemicrowave,somakeextraandstashafewinthefridgeforanotherday.1 LARGE HEAD CAULIFLOWER, CUT INTO SMALL FLORETS2 MEDIUM CARROTS, GRATED4 EGGS½ CUP FLAXSEED MEAL½ CUP RAW UNSALTED SUNFLOWER SEEDS½ CUP FINELY CHOPPED HAZELNUTS½ CUP FINELY CHOPPED FRESH PARSLEY2 TEASPOONS FRESH LIME JUICE1 TEASPOON SALT½ TEASPOON BLACK PEPPER2 TEASPOONS FRESH THYME1 TEASPOON SMOKED PAPRIKA½ TEASPOON CAYENNE PEPPER2 TABLESPOONS OLIVE OIL, PLUS MORE IF NEEDED

1.Placethecauliflowerinafoodprocessorandpulseuntilitresemblescoarsemeal.Transfertoalargemixingbowl.

2.Addthecarrots,eggs,flaxseedmeal,sunflowerseeds,hazelnuts,parsley,limejuice,salt,blackpepper,thyme,paprika,andcayennepepper.Stirtocombinewell.

3.Heattheoliveoilinamediumnonstickskilletovermedium-highheat.Spoonthebatterintothepanabout¼cupatatime.Smootheachflatwiththebackofmeasuringcuporladle.

4.Cookuntilthepancakesaregoldenbrown,about3minutesperside.Repeatuntilyou

41

haveusedupallthebatter,addingabitmoreoiltotheskilletifneeded.

5.Serveimmediately.

42

Savory Cottage Cheese MuffinsMAKES 9 MUFFINS

PERSERVING: CALORIES: 126 FAT (GRAMS): 7.2 CHOLESTEROL (MILLIGRAMS): 89


Thesesavorymuf insareloadedwithprotein.Studdedwithsun-driedtomatoes,olives,andfreshoregano,theyarealsofullofflavor.1 CUP LOW-FAT COTTAGE CHEESE¾ CUP GRATED PARMESAN CHEESE¼ CUP WHITE WHOLE-WHEAT FLOUR½ CUP ALMOND MEAL1 TEASPOON BAKING POWDER¼ CUP SUN-DRIED TOMATOES IN OIL, DRAINED AND FINELY CHOPPED¼ CUP CHOPPED KALAMATA OLIVES2 TABLESPOONS FINELY CHOPPED FRESH OREGANO¼ CUP WATER4 EGGS, LIGHTLY BEATEN½ TEASPOON SALT

1.Preheattheovento400°F.Linethecupsofastandardmuffintinwithninepaperliners.

2.Inalargebowl,combinecottagecheese,½cupParmesancheese,flour,almondmeal,bakingpowder,sun-driedtomatoes,olives,oregano,water,eggs,andsalt.Mixwell.

3.Spoonthemixtureintothepreparedmuffincups,dividingequally.Thecupsshouldbeaboutthree-fourthsfull.SprinkletheremainingParmesancheeseoverthetops.

4.Bakeuntilthemuffinsarepuffyandgoldenbrown,30to35minutes.Servewarmoratroomtemperature.

43

Fluffy Almond Pancakes with Fresh BerriesSERVES 6

PERSERVING:

CALORIES: 322 FAT (GRAMS): 24.4 CHOLESTEROL (MILLIGRAMS): 124 SODIUM (MILLIGRAMS): 74


Thesesimple, luffypancakesareeverybitasdeliciousastheircarb-heavykin.Theyareeasilyadaptedtobesweetorsavory.Forinstance,tryaddingricottacheese,lemonzest,vanillaextract,orcinnamonforsweetversions.Oraddsourcream,choppedchives,freshoreganoorbasil,choppednuts,orcrumbledbaconforsavoryversions.2 CUPS ALMOND MEAL4 EGGS, LIGHTLY BEATEN½ CUP WATER1 TEASPOON CANOLA OR OLIVE OIL1 TEASPOON HONEY OR AGAVE NECTARPINCH OF SALTCOOKING SPRAY2 CUPS FRESH BERRIES (RASPBERRIES, STRAWBERRIES, BLACKBERRIES, BLUEBERRIES, OR A COMBINATION)

1.Inalargebowl,combinethealmondmeal,eggs,water,oil,honey,andsaltandstiruntilwellcombinedandsmooth.

2.Heatalargenonstickskilletcoatedwithcookingsprayovermedium-highheat.

3.Ladlethebatterintothepan,about¼cupatatime.Cookuntilbubblesstarttoappearonthetop,about2minutes,thenflipthepancakesoverandcookuntilgoldenonthesecondside,about2minutesmore.Repeatuntilallofthebatterhasbeencooked,addingcookingspraytotheskilletbetweenbatchesasneeded.

4.Serveimmediatelytoppedwiththeberries.

44

No-Bake Peanut Butter–Coconut ProteinBarsMAKES 12 BARS

PERSERVING:

CALORIES: 209 FAT (GRAMS): 8 CHOLESTEROL (MILLIGRAMS): 17 SODIUM (MILLIGRAMS): 129


Thesetastybarsarefullofproteinandtakeonlyminutestomake.Youcansubstituteanynutbutteryoulikeanduseanoncaloricsweetener(likesucralose) ifyouprefer.Keepabagofthesetreatsinthefreezerandyou’llalwayshaveahealthybreakfastorsnackonhand.1½ CUPS OLD-FASHIONED ROLLED OATS, PROCESSED TO A FLOUR½ CUP UNSWEETENED PROTEIN POWDER½ CUP CRISP RICE CEREAL¼ TEASPOON SALT½ CUP NO-SUGAR-ADDED, ALL-NATURAL PEANUT BUTTER½ CUP PURE MAPLE SYRUP, AGAVE NECTAR, OR OTHER LIQUID SWEETENER1 TEASPOON VANILLA EXTRACT3 TABLESPOONS SUGAR-FREE SEMISWEET CHOCOLATE CHIPS½ TABLESPOON COCONUT OIL

1.Linean8-inchsquarepanwithparchmentpaper.

2.Inalargebowl,combinetheoatflour,proteinpowder,ricecereal,andsalt.Addthepeanutbutter,maplesyrup,andvanillaandstirtomixwell.

3.Pressthemixtureintothepreparedpan,smoothingthetopevenly.

4.Chillpaninthefreezerforabout15minutes.

5.Meanwhile,inasmallglassbowl,meltthechocolatechipsandcoconutoiltogetherinthemicrowaveat50percentpowerfor30-secondintervals.Whenthechipsbegintomelt,stirwithaforkuntilsmooth.

6.Removethepanfromthefreezerandsliceintotwelvebars.Setthebarsonaplatter

45

orbakingsheetwithabitofspacebetweenthemanddrizzlethemeltedchocolateoverthetops.Freezeagainuntilthechocolateisset,about15minutesmore.Serveimmediatelyortransferthebarstoasealable,freezer-safeplasticbagandstoreforupto3months.

46

Glazed Cinnamon Roll MuffinsMAKES 8 MUFFINS

PERSERVING:



Theselow-carbmuf insreallycapturethe lavorofforbiddencinnamonbuns.Servethemwarmoratroomtemperatureforaspecialtreatthat’shealthfulenoughtoeatanydayoftheweek.

MUFFINS:½ CUP FLAXSEED MEAL¼ CUP COCONUT FLOUR¼ CUP SUCRALOSE OR OTHER NONCALORIC GRANULATED SWEETENER1 TEASPOON BAKING POWDER1 TEASPOON GROUND CINNAMON¼ TEASPOON SALT 3 EGGS¼ CUP UNSWEETENED ALMOND MILK, PLUS MORE IF NEEDED2 TABLESPOONS UNSALTED BUTTER, MELTED AND COOLED1 TEASPOON VANILLA EXTRACT

TOPPING:¼ CUP SUCRALOSE OR OTHER NONCALORIC GRANULATED SWEETENER2 TABLESPOONS UNSALTED BUTTER, MELTED1 TEASPOON GROUND CINNAMON2 TABLESPOONS PECANS

GLAZE:1 TABLESPOON UNSALTED BUTTER, AT ROOM TEMPERATURE1 TABLESPOON CREAM CHEESE, AT ROOM TEMPERATURE1 TABLESPOON HEAVY CREAM¼ TEASPOON LIQUID NONCALORIC SWEETENER, SUCH AS STEVIA

Preheattheovento325°F.Lineastandardmuffintinwithpaperliners.

For the Muffins:

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1.Inamediumbowl,addtheflaxseedmeal,coconutflour,sweetener,bakingpowder,cinnamon,andsaltandstirtocombine.

2.Inasmallbowl,whisktheeggsuntillightlybeaten.Addthealmondmilk,butter,andvanillaandwhisktocombine.

3.Addtheeggmixturetotheflaxseedmixtureandstirtocombine.Ifthebatteristoothick,addabitmorealmondmilk.

For the Topping:

1.Inasmallbowl,combinethesweetener,butter,cinnamon,andpecans.

2.Spoonthebatterintothepreparedmuffintin.Eachmuffincupshouldbeaboutthree-fourthsfull.Sprinklethetoppingequallyoverthemuffins,about1teaspooneach.

3.Bakeuntilthetopsarelightlybrownedandatoothpickinsertedintothecentercomesoutclean,35to40minutes.Letthemuffinscoolinthepanforafewminutes,thenturnoutontoarack.

For the Glaze:

Stirtogetherthebutterandcreamcheese.Addthecreamandliquidsweetenerandstiruntilsmooth.Drizzletheglazeoverthetopsofthewarmmuffinsandserveimmediately.Themuffinscanbefrozenandstoredforupto3months.

48

CHAPTER 5

Appetizers and Snacks

CRISPY PARMESAN KALE CHIPS

BAKED BARBECUE ZUCCHINI CHIPS

BACON-CHILE-CHEESE BITES WITH PECANS

OLIVE TAPENADE—FILLED CUCUMBER BITES

CABBAGE-WRAPPED FRESH THAI SPRING ROLLS

ORANGE CREAM ICE POPS

CHOCOLATE SHAKE

CHERRY AND CHOCOLATE SNACK BARS

50

Crispy Parmesan Kale ChipsSERVES 4

PERSERVING:



Thesecrispy,salty,cheesychipsareafantastichealthyalternativetopotatochipsortoanysaltysnackyoumightbecraving.Kaleisoneofthemostnutrient-densefoodsontheplanet. Crunchy and lavorful, these chipswill help youmeet your daily requirement ofvegetables.1 BUNCH CURLY LEAF KALE2 TABLESPOONS OLIVE OIL¼ CUP (ABOUT 1 OUNCE) GRATED PARMESAN CHEESE½ TEASPOON SALT


2.Makesurethekaleisverydry.Tearthekaleintobite-sizepieces.

3.Inalargebowl,tossthekalewiththeoliveoil.Layitinasinglelayeronalargebakingsheet,andsprinklewithapinchortwoofsalt.

4.Bakeuntilthekaleiscrispy,10to15minutes.SprinkletheParmesanoverthetopandbakeforanother5minutes.Serveimmediatelyorstorethechipsinanairtightcontaineratroomtemperatureforupto3days.

51

Baked Barbecue Zucchini ChipsSERVES 2

PERSERVING:

CALORIES: 46 FAT (GRAMS): 0.8 CHOLESTEROL (MILLIGRAMS): 0


Amandolinemakesquickworkof slicing the zucchini and enables you toget very thinrounds.Butifyoudon’thaveone,asharpknifeandabitofpatiencewillworkjustaswell.Tryusingonegreenzucchiniandoneyellowzucchiniforvisualeffect,orgetcreativeanduseothervegetableslikebutternutsquash,eggplant,parsnips,orcarrots.

SEASONINGMIX:1 TEASPOON PAPRIKA1 TEASPOON GROUND CUMIN½ TEASPOON CHILI POWDER½ TEASPOON ONION POWDER½ TEASPOON GARLIC POWDER¼ TEASPOON PEPPER½ TEASPOON LIGHT BROWN SUGAR¾ TEASPOON SALT

CHIPS:2 MEDIUM ZUCCHINI, SLICED INTO VERY THIN ROUNDS CANOLA OIL COOKING SPRAY

Preheatovento375°F.Coatalargerimmedbakingsheetwithcookingspray.

For the Seasoning Mix:

Inasmallbowl,combinespiceswithsugarandsaltuntilwellmixed.

For the Chips:

1.Arrangethezucchinislicesinasinglelayeronthepreparedbakingsheet(youmayneedtousetwosheets)andcoatthesliceslightlywithmorecookingspray.Sprinkle

52

withsomeoftheseasoningmixture(youcanaddmorelater).

2.Bakefor30to40minutes.Rotatethepanor,ifusingtwopans,switchthemaroundandcontinuetobakeuntilthechipsarebrownedandcrisp,another30to45minutes.

3.Removefromtheovenandletcoolforacoupleofminutes,thentransfertoabowlandserve,sprinklingwithadditionalseasoningifdesired.

53

Bacon-Chile-Cheese Bites with PecansMAKES 16 BITES

PERSERVING:


SODIUM (MILLIGRAMS): 535 CARBOHYDRATES (GRAMS): 3.1 FIBER (GRAMS): 0.8 PROTEIN (GRAMS): 12

Pecansarefullofhealthyfatsthatprotectyouagainstcardiovascularandotherdiseasesbyloweringyourcholesterol.Thewelcomenuttycrunchpairswellwiththecreamycheeseandsmokybacon.Thesescrumptiousbiteswillsatisfybigappetites.16 OUNCES CREAM CHEESE, AT ROOM TEMPERATURE½ CUP FIRE-ROASTED DICED TOMATOES WITH GREEN CHILES½ CUP CHOPPED PECANS6 STRIPS BACON, COOKED AND CRUMBLED½ CUP SHREDDED MONTEREY JACK CHEESE

1.Inamediumbowl,combinethecreamcheeseandtomatoesuntilwell-mixed.Chillmixtureintherefrigeratorfor30minutes.

2.Shapethecreamcheesemixtureinto16balls,about1inchindiameter.

3.Inasmallshallowbowl,combinethepecans,bacon,andshreddedJackcheese.Rolleachcreamcheeseballinthepecan-baconmixturetocoattheoutsideandplaceonabakingsheet.

4.Whenalltheballsarecoated,putthebakingsheetintherefrigeratorandchilluntilfirm,about30minutes.Transfertoaplatterandserve.

54

Olive Tapenade–Filled Cucumber BitesSERVES 4

PERSERVING:


SODIUM (MILLIGRAMS): 276 CARBOHYDRATES (GRAMS): 5.8 FIBER (GRAMS): 1.8 PROTEIN (GRAMS): 1

Theseelegant-lookingbitesstandinforcarb-heavycanapés.Theyarecrunchy,salty,andfullof lavorbutlowincarbs.EnjoythemwhilewatchingthegameonTVorservethemasapassedappetizeratyournextcocktailparty.1 ENGLISH CUCUMBER2 TABLESPOONS CAPERS, DRAINED, RINSED, AND MINCED½ CUP PITTED KALAMATA OLIVES, RINSED AND MINCED1 TABLESPOON FINELY DICED RED ONION1 TABLESPOON FINELY DICED RED BELL PEPPER1 GARLIC CLOVE, MINCED1 TABLESPOON FRESH LEMON ZEST1 TABLESPOON FINELY CHOPPED FRESH OREGANO¼ TEASPOON CRUSHED RED PEPPER FLAKES2 TEASPOONS OLIVE OIL

1.Slicethecucumberintoroundsabout½-inchthick.Usingasmallteaspoon,scoopsomeoftheseedsfromeachcucumberroundtomakeabowl,leavingthebottomlayerofseedsintact.

2.Inasmallbowl,combinethecapers,olives,onion,bellpepper,garlic,lemonzest,oregano,redpepperflakes,andoliveoilandstirtocombine.

3.Spoonthetapenadeintoeachcucumber“bowl,”usingaboutaheapedtablespoonoffillingforeach.Serveimmediately.

55

Cabbage-Wrapped Fresh Thai Spring RollsMAKES 4 ROLLS

PERSERVING:



Thiseasyappetizerdeliversthebright lavorsofThaispringrolls inalow-carbcabbageleaf.Thedippingsauceisadeparturefromtheusualsugar-ladenpeanutsauce,butrestassured,itisfullofdeliciousflavor.

ROLLS:4 LARGE CABBAGE LEAVES8 MEDIUM UNCOOKED SHRIMP, PEELED, DEVEINED, AND HALVED LENGTHWISE (ABOUT 4 OUNCES)½ MEDIUM CUCUMBER, PEELED, SEEDED, AND JULIENNED1 MEDIUM CARROT, JULIENNED4 GREEN ONIONS, JULIENNED8 FRESH BASIL LEAVES12 FRESH MINT LEAVES

DIPPINGSAUCE:3 TABLESPOONS RICE VINEGAR1 TABLESPOON HONEY1 TEASPOON FISH SAUCE*⅛ TEASPOON THAI RED CURRY PASTE

For the Rolls:

1.Bringalargepotofwatertoaboil.Addthecabbageleavesandcookuntilsoftened,2to3minutes.Drainandtransfertoabowloficewatertostopthecooking.

2.Bringamediumsaucepanoflightlysaltedwatertoaboil.Addtheshrimp,reducetheheattomedium-low,andsimmeruntiltheshrimparepinkandcookedthrough,about2to3minutes.Drainandplacetheshrimpinabowloficewatertostopthecooking.

3.Tomaketherolls,ononecabbageleaf,lay2oftheshrimpinarowalongthetop,roundedpartofoneofthecabbageleaves.Addone-fourthofthecucumbers,carrot,

56

greenonions,basil,andmint.Rollupfromtheroundedpartoftheleaftowardtherootend.Placeonaplateseam-sidedown.Repeatwiththeremainingleavesandfilling.

For the Dipping Sauce:

1.Inasmallbowl,combinethericevinegar,honey,fishsauce,andcurrypaste,andwhiskuntilsmooth.

2.Servethecabbagerollsimmediatelywiththedippingsauce,ortightlywraptherollsinplasticwrapandrefrigerateforupto2days.Thesaucecanbestoredinacoveredcontainerintherefrigeratorforuptoaweek.

*Notethatfishsauceoftencontainscrabandothershellfish.Ifyouoralovedonearesensitivetoshellfish,substitutesoysauceormisopaste.

57

Orange Cream Ice PopsMAKES 10 ICE POPS

PERSERVING:

CALORIES: 58 FAT (GRAMS): 0. 4 CHOLESTEROL (MILLIGRAMS): 3 SODIUM (MILLIGRAMS): 26

CARBOHYDRATES (GRAMS): 11.8 FIBER (GRAMS): 0 PROTEIN (GRAMS): 1.9

Theserefreshingicepopswilltransportyoubacktothelazydaysofchildhoodsummers.Theyaretheperfectcoldtreatonawarmsummerday.1½ CUPS ORANGE JUICE1½ CUPS PLAIN LOW-FAT YOGURT3 TABLESPOONS HONEY1 TEASPOON VANILLA EXTRACT

1.Inamediumbowl,stirtogethertheorangejuice,yogurt,honey,andvanillauntilwellcombined.

2.Pourthemixtureintoten3-ounceicepopmolds.Insertthesticksandfreezefor6to8hours,untilthoroughlyfrozen.

3.Tounmold,dipthemoldbrieflyinhotwatertoeasilyslideouttheicepops.

58

Chocolate ShakeSERVES 1

PERSERVING:



This high-protein, low-carb drink tastes just like a rich, creamy milk shake. You cansubstitutealmondmilk,coconutmilk,orregularmilkforthesoymilkifyoulike.1½ CUPS UNSWEETENED SOY MILK1 SCOOP UNSWEETENED PROTEIN POWDER3 TABLESPOONS UNSWEETENED COCOA POWDER13 TO 16 DROPS STEVIA EXTRACT1/16 TEASPOON XANTHAN GUM

Inablender,addthesoymilk,proteinpowder,cocoa,steviatotaste,andxanthangum.Processonhighspeeduntilwellcombined,smooth,thick,andcreamy.Pourintoalargeglassandserveimmediately.

59

Cherry and Chocolate Snack BarsMAKES 16 BARS

PERSERVING:

CALORIES: 109 FAT (GRAMS): 5 CHOLESTEROL (MILLIGRAMS): 0

SODIUM (MILLIGRAMS): 54 CARBOHYDRATES (GRAMS): 17 FIBER (GRAMS): 1 PROTEIN (GRAMS): 1

Thesesweetsnackbarsarechewy,crispy,andstickyallatonce.They’reasatisfyingsnack,lowincarbsbutfullofnutrientslikemagnesium.2½ CUPS UNSWEETENED PUFFED WHEAT CEREAL½ CUP CHOPPED PECANS⅓ CUP ROASTED PUMPKIN SEEDS¼ CUP COARSELY CHOPPED DRIED CHERRIES2 TABLESPOONS SESAME SEEDS1 TABLESPOON FLAXSEED MEAL½ CUP HONEY½ TEASPOON VANILLA EXTRACT⅓ TEASPOON SALT½ CUP SUGAR-FREE SEMISWEET CHOCOLATE CHIPS

1.Preheattheovento300°F.Linean8-inchsquarebakingpanwithapieceofparchmentpaperlongenoughtooverhangtwooppositesidesofthepan(tobeusedtoliftthebakedbarsoutlater).

2.Inalargebowl,addthepuffedwheat,pecans,pumpkinseeds,cherries,sesameseeds,andflaxseedmeal.Stirtocombine.

3.Inasmallsaucepanovermediumheat,addthehoney,vanilla,andsalt,andstiruntilthemixtureisliquidandthesaltisdissolved.Drizzlethehoneymixtureoverthecerealmixtureandstiruntilthemixtureiswellcombined.

4.Letcoolforseveralminutes,thenaddthechocolatechipsandstiruntiltheyaremixedin.Transferthemixturetothepreparedpan,spreadingitevenlyandpressingitdownwithaforkorspatula.

5.Bakeuntilgoldenbrownontop,about35minutes.Useaknifetoseparatethebars

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fromtheunlinedsidesofthepan,setthepanonawirerack,andletcooltoroomtemperature,about1hour.

6.Usetheparchmentpapertoliftthebarsoutofthepan.Placeonacuttingboardandcutinto16barsusingasharpknife.Serveimmediatelyorstoreinanairtightcontaineratroomtemperatureforupto1week.

61

CHAPTER 6

Soups and Salads

BUTTERNUT SQUASH AND CHIPOTLE SOUP

ROASTED CAULIFLOWER SOUP WITH SMOKED GOUDA

VEGGIE-PACKED MINESTRONE SOUP

CREAMY CHICKEN SOUP WITH ROASTED GARLIC

KALE AND ALMOND SALAD WITH PARMESAN CHEESE AND LEMON VINAIGRETTE

RADICCHIO, FENNEL, AND ORANGE SALAD WITH OLIVE VINAIGRETTE

COBB SALAD

STEAK SALAD WITH BLUE CHEESE DRESSING

62

Butternut Squash and Chipotle SoupSERVES 6

PERSERVING:



Naturallysweetbutternutsquash,whichhappenstobeagreatsourceofbetacarotene,pairsbeautifullywiththesmokyheatofgroundchipotlechile.Theyogurtgarnishhasacoolingeffect,aswellasaddingawelcomecreaminesstothedish.2 TABLESPOONS OLIVE OIL1 SMALL ONION, CHOPPED2 GARLIC CLOVES, MINCED1 TEASPOON GROUND CUMIN1 TEASPOON SALT¼ TEASPOON PEPPER¼ TO ½ TEASPOON GROUND CHIPOTLE CHILE⅛ TEASPOON GROUND CLOVES1½ POUNDS BUTTERNUT SQUASH (ABOUT 1 MEDIUM SQUASH), PEELED AND CUBED1 MEDIUM CARROT, DICED1 STALK CELERY, DICED6 CUPS VEGETABLE BROTH½ CUP PLAIN YOGURT, FOR GARNISH2 TABLESPOONS CHOPPED FRESH CHIVES, FOR GARNISH

1.Inalargestockpotovermedium-highheat,addtheoilandheatitup.Addtheonionandgarlicandcook,stirringfrequently,untilsoftened,about5minutes.Stirinthecumin,salt,pepper,chipotle(¼teaspoonforsomeheat,½teaspoonformoreheat),andclovesandcook,stirring,1minutemore.

2.Addthesquash,carrot,celery,andbrothandbringtoaboil.Reducetheheattomedium-lowandsimmer,uncovered,untilthesquashistender,about40minutes.

3.Usinganimmersionblender,orinbatchesinacountertopblender,puréethesoup.Returnthesouptothepot.

4.Heatthesoupovermediumheatuntilwarmedthrough.Servehot,garnishedwiththe

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yogurtandchives.

64

Roasted Cauliflower Soup with SmokedGoudaSERVES 6

PERSERVING:



This creamy vegetarian soup is enriched with the sweet lavor of caramelized roastedcauliflower.ThesmokinessofsmokedGoudacheeseaddsanunexpectedtwist.1 HEAD CAULIFLOWER (ABOUT 1½ POUNDS FLORETS), CUT INTO SMALL PIECES1 MEDIUM ONION, CUT INTO WEDGES2 TABLESPOONS OLIVE OIL½ TEASPOON SALT½ TEASPOON BLACK PEPPER1 GARLIC CLOVE, MINCED1 STALK CELERY, FINELY DICED1 CUP DRY WHITE WINE4 CUPS VEGETABLE BROTH¾ CUP HALF-AND-HALF2 EGG YOLKS, LIGHTLY BEATEN1 TEASPOON WORCESTERSHIRE SAUCE¼ TEASPOON CAYENNE PEPPER6 OUNCES SMOKED GOUDA CHEESE, SHREDDED2 TABLESPOONS FRESH LEMON JUICE¼ CUP CHOPPED CHIVES, FOR GARNISH

1.Preheattheovento450°F.Placethecauliflowerandoniononalargerimmedbakingsheetanddrizzlewith1tablespoonoftheoliveoil.Tosstocoatwell,thenspreadoutinasinglelayer.Sprinklewiththesaltandblackpepper.Roastuntiltenderandbeginningtoturnbrownaroundtheedges,35to45minutes.

2.Whilethecauliflowerisroasting,inalargeliddedsaucepanovermediumheat,addtheremaining1tablespoonoliveoil.Addthegarlicandceleryandcook,stirringfrequently,untilsoftened,about2minutes.

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3.Addthewine,cover,andcookforabout5minutes.

4.Addthebrothandtheroastedcauliflowerandonionand,usinganimmersionblenderorworkinginbatchesinacountertopblender,puréethemixture.Heatthesoupovermediumheatuntilalmostboiling.

5.Inasmallbowl,whisktogetherthehalf-and-half,eggyolks,Worcestershiresauce,andcayennepepper.

6.Ladleacupofthehotsoupintothecreammixtureandwhisktocombine,thenpourthemixtureintothestockpotandstirtomixwell.Addthecheeseahandfulatatime,stirringaftereachadditionandallowingthecheesetomelt.Stirinthelemonjuice.Donotboil.

7.Serveimmediately,garnishedwiththechives.

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Veggie-Packed Minestrone SoupSERVES 8

PERSERVING:



ThisclassicItaliansoupisloadedwithvegetablesthatdelivervitamins,minerals,andfiber.Cannellinibeansgiveitplentyofprotein,too.Tomakeitvegetarian,simplyeliminatethebacon,cooktheveggiesin2tablespoonsofoliveoil,andsubstitutevegetablebrothforthechickenbroth.Thissoupkeepswell,somakeabigpotandenjoyitallweek.3 OUNCES (ABOUT 3 SLICES) BACON1 SMALL ONION, FINELY DICED1 STALK CELERY, DICED1 MEDIUM CARROT, DICEDOLIVE OIL, IF NEEDED3 GARLIC CLOVES, MINCED1 TEASPOON SALT½ TEASPOON PEPPER4 CUPS GENTLY PACKED BABY SPINACH OR OTHER DARK LEAFY GREENS2 MEDIUM ZUCCHINI, DICEDONE 15-OUNCE CAN DICED TOMATOES AND THEIR JUICE1 CUP CHOPPED FRESH FLAT-LEAF PARSLEY6 CUPS CHICKEN BROTHONE 15-OUNCE CAN CANNELLINI BEANS, DRAINED AND RINSED2 OUNCES PARMESAN CHEESE, GRATED

1.Inalargestockpotovermedium-highheat,cookthebaconuntilcrisp.Withtongs,carefullyliftthebaconpiecesout,reservingtherenderedfatinthebottomofthestockpot.Placebacononpapertowelstodrainandcool.

2.Addtheonion,celery,andcarrottothestockpot(ifthebaconfatisnotenough,addabitofoliveoil)andcook,stirringfrequently,untilthevegetablesbegintosoften,about5minutes.Stirinthegarlic,salt,andpepperandcookanother2minutes.

3.Addthespinach,zucchini,tomatoes,parsley,andbrothandbringtoaboil.Reducetheheattomedium-lowandsimmer,uncovered,forabout20minutes.

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4.Whilethesoupissimmering,placeabouthalfofthebeansinafoodprocessorandprocessuntilsmooth.Addthepuréedbeansandthewholebeanstothesoup,andcrumbleinthebaconstrips.Simmerforaboutfifteenminutes.

5.Servehot,garnishedwithParmesancheese.Storeleftoversintherefrigeratorforupto1weekorinthefreezerupto3months.

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Creamy Chicken Soup with Roasted GarlicSERVES 6

PERSERVING:



Garlic isanutritionalpowerhouse,providingcardiovascularbene itsaswellas ightingcancer, bacterial and viral illnesses, and in lammation. Roasting garlic brings out itsnaturalsweetness.Thissoupcombinesthedeep,complex lavorofroastedgarlicwiththebiteof freshgarlic inarich, creamychickensoup thatwill curewhateverailsyou.Youwon’tevenmissthenoodles.2 WHOLE HEADS GARLIC (28 CLOVES), CLOVES SEPARATED BUT NOT PEELED3 TABLESPOONS OLIVE OIL2 TABLESPOONS UNSALTED BUTTER1 MEDIUM ONION, THINLY SLICED2 TEASPOONS MINCED FRESH THYME OR ½ TEASPOON DRIED THYME4 CUPS CHICKEN BROTH1 TEASPOON SALT½ TEASPOON PEPPER½ CUP HEAVY CREAM1½ POUNDS COOKED CHICKEN BREAST, CUT INTO BITE-SIZE PIECES


2.Place20ofthegarlicclovesonasquareofaluminumfoil,drizzletheoliveoiloverthem,andfoldthefoilintoasealedpacket.Placethefoilpacketdirectlyontheovenrackandroastuntilthegarlicissoftandgoldenbrown,45to60minutes.

3.Removethegarlicfromtheoven,openthefoilpacket,andletcool.Whencoolenoughtohandle,squeezethegarlicclovesoutoftheirpaperyskins.Peeltheremaining8garliccloves.

4.Inalargesaucepanovermediumheat,meltthebutter.Addtheonionandcook,stirringfrequently,untilsoftened,about5minutes.

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5.Stirintheroastedgarlic,freshgarlic,andthymeanduntilfragrant,about2to3minutes.

6.Addthebroth,salt,andpepperandbringtoaboil.Reduceheattomedium-lowandsimmerforabout20minutes.

7.Usinganimmersionblender,orinbatchesinacountertopblender,puréethesoup.Returnthesouptothepot,addthecreamandchicken,andheatovermediumheatuntilhot.

8.Serveimmediately,orcoolandstoreintherefrigeratorforupto1week.

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Kale and Almond Salad with ParmesanCheese and Lemon VinaigretteSERVES 4

PERSERVING:


SODIUM (MILLIGRAMS): 682 CARBOHYDRATES (GRAMS): 14 FIBER (GRAMS): 3.6 PROTEIN (GRAMS): 12.8

Kaleisthedarlingofthenutritionworld,andit’snothardtounderstandwhy.It’sfullofcalcium;vitaminsA,C,andK;copper,potassium,iron,manganese,andphosphorus;plusiberandantioxidants.Ofcourse,itdoesn’thurtthatitisalsodeliciousbothcookedandraw.Hereitgetsasimpletreatment:atartlemonvinaigrette,crunchyalmonds,andlotsofParmesancheese.

DRESSING:1 MEDIUM SHALLOT, MINCED¼ CUP LEMON JUICE2 TABLESPOONS CHAMPAGNE VINEGAR3 TABLESPOONS OLIVE OIL¾ TEASPOON SALT½ TEASPOON PEPPER

SALAD:2 LARGE BUNCHES CURLY KALE, STEMMED AND CUT INTO RIBBONS½ CUP SLIVERED ALMONDS1½ CUPS FINELY GRATED PARMESAN CHEESE

FortheDressing:

Inasmallbowl,combinethemincedshallot,lemonjuice,vinegar,oliveoil,salt,andpepperandwhiskuntilwellcombinedandemulsified.

FortheSalad:

Inalargesaladbowl,tosstogetherthekaleandalmonds.Drizzlethedressingoverthesalad,tossingtocoatthekalewell.AddtheParmesanandtossagaingentlytodistributeitthroughoutthesalad.Serveimmediately.

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Radicchio, Fennel, and Orange Salad withOlive VinaigretteSERVES 4

PERSERVING:



Crunchyfennelbulbshaveanexotic lavorreminiscentoflicorice,whichpairssurprisinglywell with tart-sweet oranges and briny olives. Fennel’s unique combination ofphytonutrients includes a strong anti-in lammatory compound that has been shown toreducetheriskofcancer.Radicchioisareddishpurple-huedleafygreenwithapleasingbitterbite.VINAIGRETTE:½ TEASPOON ORANGE ZEST⅓ CUP ORANGE JUICE¼ CUP APPLE CIDER VINEGAR¼ CUP PITTED AND CHOPPED KALAMATA OLIVES1 TABLESPOON MINCED FRESH OREGANO1 TEASPOON DIJON MUSTARD¾ TEASPOON SALT½ TEASPOON PEPPER1 TABLESPOON OLIVE OIL

SALAD:3 HEADS RADICCHIO, TORN INTO BITE-SIZE PIECES2 MEDIUM FENNEL BULBS, TRIMMED AND THINLY SLICED1 LARGE ORANGE (SUCH AS VALENCIA OR NAVEL)

Forthedressing:

Inasmallbowl,whisktogethertheorangezest,orangejuice,vinegar,olives,oregano,mustard,salt,andpepper.Whiskintheoil.

Forthesalad:

1.Inalargesaladbowl,tosstheradicchioandfenneltogether.

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2.Peeltheorangewithasharpknife,makingsuretoremoveallthewhitepith.Quartertheorange,andthinlysliceeachquartercrosswise.Addtheorangeslicestothesaladbowlandtosstocombine.

3.Drizzlethedressingoverthesaladandtosstocoatwell.Serveimmediately.

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Cobb SaladSERVES 4

PERSERVING:


SODIUM (MILLIGRAMS): 945 CARBOHYDRATES (GRAMS): 9 FIBER (GRAMS): 4 PROTEIN (GRAMS): 29.5

Cobbsaladisloadedwithprotein—fromthechicken,bacon,bluecheese,andhard-boiledeggs—making it a satisfyingmeal-size salad. Fortunately, it also has lots of nutritiousveggies,fiber,andhealthyfats.

DRESSING:¼ CUP RED WINE VINEGAR1 SMALL SHALLOT, MINCED1 TABLESPOON FRESH LEMON JUICE2 TEASPOONS DIJON MUSTARD¾ TEASPOON SALT½ TEASPOON PEPPERPINCH OF SUGAR⅓ CUP OLIVE OIL

SALAD:1 LARGE HEAD ROMAINE LETTUCE, CHOPPED8 OUNCES COOKED CHICKEN BREAST, DICED OR SHREDDED2 LARGE EGGS, HARD-BOILED, PEELED, AND CHOPPED2 MEDIUM TOMATOES, DICED1 LARGE CUCUMBER, PEELED, SEEDED, AND SLICED½ AVOCADO, DICED2 SLICES COOKED BACON, CRUMBLED2 OUNCES BLUE CHEESE, CRUMBLED

For the dressing:

Inasmallbowl,whisktogetherthevinegar,shallot,lemonjuice,mustard,salt,pepper,andsugarinasmallbowluntilwellcombined.Whiskintheoliveoil.

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For the salad:

1.Putthelettuceinalargemixingbowlanddrizzlewithhalfthedressing.Tosstocoat.Arrangethelettuceonfourservingplates.Artfullytopwiththechicken,eggs,tomatoes,cucumber,avocado,bacon,andbluecheese.

2.Drizzletheremainingdressingoverthesaladsandserveimmediately.

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Steak Salad with Blue Cheese DressingSERVES 4

PERSERVING:



Flanksteakisaleancutofbeefthatisperfectforgrilling.Thisquick,easysaladdeliverslotsof lavor,protein,andiron,makingitheartyandsatisfyingenoughtobeamealinandofitself.Theclassicsteakandbluecheesecombinationissuretosatisfybigappetites.ONE 1-POUND FLANK STEAK, TRIMMED1 TABLESPOON OLIVE OIL1 TEASPOON SALT½ TEASPOON PEPPER¾ CUP WELL-SHAKEN BUTTERMILK¼ CUP CRUMBLED BLUE CHEESE½ TEASPOON WORCESTERSHIRE SAUCE¾ TEASPOON HOT PEPPER SAUCE4 SMALL HEADS BIBB LETTUCE, HALVED LENGTHWISE,OR 2 SMALL HEADS BOSTON LETTUCE, QUARTERED LENGTHWISE¼ CUP COARSELY CHOPPED TOASTED PECANS2 TABLESPOONS MINCED FRESH CHIVES

1.Preheatagrillorbarbecuetomedium-highheat.

2.Brushthesteakonbothsideswiththeoliveoil,andsprinklewith¾teaspoonofthesaltandthe½teaspoonpepper.

3.Grillthesteak,turningonce,untilthedesireddegreeofdonenesshasbeenachieved,about8minutespersideformediumrare.Transferthesteaktoacuttingboardandletrestfor10minutes.

4.Tomakethedressing,inasmallbowl,stirtogetherthebuttermilk,bluecheese,Worcestershiresauce,hotpeppersauce,andtheremaining¼teaspoonsalt.

5.Cutthemeatinto¼-inch-thickslices,cuttingacrossthegrain.

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6.Arrangethelettuceonfoursaladplates,dividingitequally.Arrangethesteakontopofthelettuce.Drizzlethedressingoverthetopandsprinklewiththepecans.

7.Serveimmediately,garnishedwithchives.

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CHAPTER 7

Entrées

PIZZA MARGHERITA WITH A CAULIFLOWER CRUST

QUINOA AND VEGETABLE GRATIN

BRAZILIAN GARLIC-LIME SHRIMP

SEARED TROUT WITH CHERRY TOMATOES AND BACON

ROASTED SALMON WITH CARAMELIZED LEEKS

SEARED CHICKEN VERACRUZ

PROSCIUTTO-WRAPPED CHICKEN STUFFED WITH GOAT CHEESE

LEMON-ROSEMARY SEARED STEAK WITH ASPARAGUS AND MUSHROOMS

79

Pizza Margherita with a Cauliflower CrustSERVES 4

PERSERVING:

CALORIES: 312 FAT (GRAMS): 23.4 CHOLESTEROL (MILLIGRAMS): 58 SODIUM (MILLIGRAMS): 1,475

CARBOHYDRATES (GRAMS): 16.9 FIBER (GRAMS): 6 PROTEIN (GRAMS): 13.5

Thoughtyousaidfarewelltopizzawhenyouwentlow-carb?Thinkagain.Thisgrain-freepizza, on a crust made out of cauli lower, will rock your world. Here it gets a simpletreatmentwithaquicktomatosauce,cheese,andfreshbasil,butyoucantopitwithanyofyourfavoritepizzatoppings.Theinstructionsmayseemlongandintimidating,butrestassured,thewholethingisquickandeasytomake.

CRUST:1 MEDIUM HEAD CAULIFLOWER, STEM TRIMMED AND CUT INTO SMALL FLORETS2 TABLESPOONS ALMOND MEAL1 TABLESPOON OLIVE OIL½ TEASPOON DRIED BASIL½ TEASPOON DRIED OREGANO½ TEASPOON SALT1 LARGE EGG, LIGHTLY BEATENCOOKING SPRAY

SAUCE:2 TABLESPOONS OLIVE OIL¼ MEDIUM ONION, DICED3 GARLIC CLOVES, MINCEDONE 28-OUNCE CAN DICED TOMATOES IN JUICE1 TABLESPOON MINCED FRESH BASIL1½ TEASPOONS SALT½ TEASPOON PEPPER

TOPPINGS:3 OUNCES FRESH MOZZARELLA, THINLY SLICED½ TEASPOON SALT¼ TEASPOON PEPPER6 TO 8 LARGE BASIL LEAVES, JULIENNED

For the Crust:

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1.Placeapizzastoneorrimmedbakingsheetintheovenandpreheatitto450°F.

2.Putthecauliflowerinafoodprocessorandpulseuntilitisinfinecrumbsandlooksabitlikesnow.Transfertoamicrowave-safebowl,cover,andmicrowaveonhighfor4minutes.Letcool.Transferthecookedcauliflowertoacleandishtowelandsqueezeasmuchwateroutofitasyoucan.

3.Inamediumbowl,combinethedrainedcauliflowerwiththealmondmeal,oliveoil,basil,oregano,andsalt.Tosstogether,thenaddtheeggandmixwell.

4.Placeapieceofparchmentpaperonthecounterandsprayitwithcookingspray.Turnthedoughoutontothepreparedparchmentpaperand,usingyourhands,patitoutintoa10-inchroundpizzacrust.

5.Usingtheparchmentpaper,transferthecrustontotheheatedpizzastoneorbakingsheet.Bakeuntilthecrustbeginstoturngolden,about10minutes.Removefromtheoven.

For the Sauce:

1.Inamediumliddedsaucepanovermedium-highheat,heattheoil.Addtheonionandgarlicandcook,stirring,untilsoftened,about5minutes.Stirinthetomatoes,basil,salt,andpepperandbringtoaboil.Reduceheattomedium-low,cover,andsimmerfor10minutes.

2.Spoonseveralspoonfulsofsauceontothepizzacrustandspreadintoanevenlayerwiththebackofthespoon,spreadingitallthewaytotheedgesofthecrust.

For the Toppings:

Topthepizzawiththecheese.Sprinklethesaltandpepperoverthetop.Bakeuntilthecheese is bubbly andbeginning tobrown, about15minutes. Let cool for2minutes,thengarnishwiththebasilleaves,cutthepizzaintowedges,andserve.

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Quinoa and Vegetable GratinSERVES 6

PERSERVING:



Thislightvegetarianentréehighlightsthebestofsummerproduce—ripetomatoes,brightyellow squash, earthy red onions, and fresh herbs, allmeldedwith a light but lavorfulcheesesauce.COOKING SPRAY5 TEASPOONS OLIVE OIL2 MEDIUM RED ONIONS, CHOPPED1 LARGE RED BELL PEPPER, SEEDED AND CHOPPED1 POUND YELLOW SQUASH, CUT INTO ¼-INCH-THICK SLICES2 GARLIC CLOVES, MINCED¾ CUP COOKED QUINOA½ CUP THINLY SLICED FRESH BASIL1½ TEASPOONS CHOPPED FRESH THYME¾ TEASPOON SALT½ TEASPOON PEPPER½ CUP 2% MILK¾ CUP (ABOUT 3 OUNCES) AGED GRUYÈRE CHEESE, SHREDDED3 EGGS, LIGHTLY BEATEN1 LARGE TOMATO, CUT INTO 8 SLICES½ CUP WHOLE-WHEAT BREAD CRUMBS

1.Preheattheovento375°F.Coatan11-by-7-inchbakingdishwithcookingspray.

2.Inalargeskilletovermedium-highheat,heattheoliveoil.Addtheonionsandcook,stirring,untiltheybegintosoften,about3minutes.Addthebellpepperandcookforabout2minutesmore.Stirinthesquashandgarlicandcontinuetocook,stirringoccasionally,forabout5minutesmore.

3.Transferthehotvegetablemixturetoalargebowlandaddthequinoa,¼cupofthebasil,thethyme,½teaspoonofthesalt,andthepepper.

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4.Inamediumbowl,whisktogethertheremaining¼teaspoonsalt,themilk,Gruyèrecheese,andeggs.Pouroverthevegetablemixtureinthebowl.Stirtomix.

5.Transferthevegetable-eggmixturetothepreparedbakingdishandlaythetomatoslicesontopinasinglelayer.Coverwiththebreadcrumbs,spritzwithalittlecookingspray,andbakeuntilthetoppingisnicelybrowned,about40minutes.

6.Servehot,garnishedwiththeremainingbasil.

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Brazilian Garlic-Lime ShrimpSERVES 4

PERSERVING:


SODIUM (MILLIGRAMS): 846 CARBOHYDRATES (GRAMS): 5.6 FIBER (GRAMS): 0 PROTEIN (GRAMS): 52.1

Thatnutritionalpowerhouse,garlic,makesapowerfulappearanceinthisquick,simple,butsuper-flavorfulshrimpdish.Serveitalongsidecauliflower“rice”orsautéedchard.2 POUNDS LARGE SHRIMP, PEELED AND DEVEINED2 TABLESPOONS LIME JUICE½ CUP CHOPPED FRESH CILANTRO8 GARLIC CLOVES, MINCED½ TEASPOON SALT½ TEASPOON CRUSHED RED PEPPER FLAKES2 TABLESPOONS OLIVE OIL

1.Inalargenonreactivebowl,tosstheshrimpwiththelimejuice,¼cupofthecilantro,halfofthegarlic,¼teaspoonofthesalt,and¼teaspoonoftheredpepperflakes.Coverandrefrigerateforabout20minutes.

2.Inalarge,heavyskilletsetovermedium-highheat,addtheoil.Whentheoilisveryhot,addthemarinatedshrimp,alongwiththemarinadeandtheremaining4clovesofgarlic.Cook,stirringfrequently,untiltheshrimparepinkandcookedthrough,about5minutes.

3.Removefromtheheatandstirintheremaining¼cupcilantro,¼teaspoonsalt,and¼teaspooncrushedredpepperflakes.Serveimmediately.

84

Seared Trout with Cherry Tomatoes andBaconSERVES 4

PERSERVING:



In this dish, you get lots of protein and the heart-healthy bene its of the ish, plus themouthwatering lavorofsmokybacon.Servethiswithoven-roastedBrusselssproutsforasatisfyingmeal.4 SLICES BACON1 PINT CHERRY TOMATOES, HALVED1 GARLIC CLOVE, MINCED1 TEASPOON SALT1 TEASPOON PEPPER1 TABLESPOON MINCED FRESH THYMECOOKING SPRAYFOUR 6-OUNCE TROUT FILLETS4 LEMON WEDGES

1.Inamediumskilletovermedium-highheat,addthebaconandcook,turningonce,untilcrisp,about5to7minutes.Transferthebaconstripstoapaper-towel-linedplatetodrain,thencrumble.Drainoffallbutabout1tablespoonofthebaconfatfromtheskillet.

2.Tothebaconfatintheskillet,addthecherrytomatoes,garlic,½teaspoonofthesalt,and½teaspoonofthepepperandcook,stirring,untilthetomatoesjustbegintobreakdown,about3minutes.Removefromtheheatandstirinthecrumbledbaconandthyme.

3.Coatalargenonstickskilletwithcookingsprayandheatitovermedium-highheat.Sprinklethefishfilletswiththeremaining½teaspoonsaltand½teaspoonpepperandaddthemtothepan(youmayneedtocookthefishintwobatchestoavoidovercrowding).

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4.Cookthefish,turningonce,untilitiscookedthroughandflakeseasilywithafork,2to3minutesperside.

5.Transferthefishfilletstoservingplates,andservetoppedwiththetomatomixtureandwithlemonwedgesalongside.

86

Roasted Salmon with Caramelized LeeksSERVES 4

PERSERVING:

CALORIES: 37 8 FAT (GRAMS): 21.2 CHOLESTEROL (MILLIGRAMS): 107


Salmon is full of super-healthy omega-3 fatty acids. Omega-3s provide many healthbene its,protecting thebody fromcardiovasculardiseaseand jointproblems, improvingmoodandcognition,andreducingcancerrisk.Inthisextremelysimpledish, lakyroastedsalmon is toppedwith luscious slow-cooked caramelized leeks. Serve it alongside greenbeansorbroccoliforaquickandeasymeal.COOKING SPRAY1 TABLESPOON BUTTER2 LEEKS, TRIMMED, HALVED LENGTHWISE, THINLY SLICED, RINSED, AND DRIED½ TEASPOON SALT½ TEASPOON FRESH LEMON JUICEFOUR 6-OUNCE SALMON FILLETS¼ TEASPOON BLACK PEPPER⅛ TEASPOON CAYENNE PEPPER

1.Preheattheovento400°F.Coatalargerimmedbakingsheetwithcookingspray.

2.Inalargenonstickskilletovermediumheat,addthebutterandleeksandcook,stirringoccasionally,untiltheleeksaresoftened,about5minutes.Stirin¼teaspoonofthesalt,andreducetheheattolow.Cookabout20minutesmore,stirringoccasionally,untiltheleeksarebrownedandverysoft.Removethepanfromtheheatandstirinthelemonjuice.

3.Placethesalmononthepreparedbakingsheetandseasonwiththeremaining¼teaspoonsalt,blackpepper,andcayennepepper.Roastthesalmonuntilitiscookedthroughandflakeseasilywithafork,8to10minutes.

4.Servethesalmontoppedwiththecaramelizedleeks.

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Seared Chicken VeracruzSERVES 4

PERSERVING:



ThiseasychickendishfromtheMexicanstateofVeracruzgetsits lavorfromtomatoes,garlic,chiles,andolives.Serveitalongsidezucchiniroastedwithgarlicandpumpkinseeds.1 TABLESPOON OLIVE OIL1 TEASPOON DRIED OREGANO1 TEASPOON SALT4 SKIN-ON, BONE-IN CHICKEN BREAST HALVES (ABOUT 1½ POUNDS)3 MEDIUM TOMATOES, DICED1 MEDIUM ONION, HALVED AND THINLY SLICED2 JALAPEÑO PEPPERS, SEEDED AND VERY THINLY SLICED4 GARLIC CLOVES, MINCED¼ CUP THINLY SLICED PITTED GREEN OLIVES1 CUP DRY WHITE WINE1 LIME, CUT INTO 4 WEDGES

1.Inalargeliddedskilletoverhighheat,heattheoil.Sprinkletheoreganoand½teaspoonofthesaltoverthechickenandaddthechickentothepan.Cook,turningonceortwice,untilitisbrownedonallsides,about10minutes.

2.Addthetomatoes,onion,jalapeños,garlic,andolives,scatteringthemoverthechicken.Cookuntilthevegetablesbegintosoften,about5minutes.

3.Addtheremaining½teaspoonsaltandthewineandbringtoaboil.Reducetheheattomedium-low,cover,andsimmerforabout10minutes,untilthechickenisthoroughlycookedandthevegetablesaretender.

4.Servethechickenhot,toppedwiththesauce,withlimewedgesontheside.

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Prosciutto-Wrapped Chicken Stuffed withGoat CheeseSERVES 4

PERSERVING:



Thissimplechickendishiselegantenoughtoservetocompany.Acrispgreensaladwithatartvinaigrettenicelycompletesthemeal.2 OUNCES GOAT CHEESE1 TEASPOON DRIED BASIL1 TEASPOON DRIED OREGANO4 BONELESS, SKINLESS CHICKEN BREAST HALVES¾ TEASPOON SALT½ TEASPOON PEPPER4 SLICES PROSCIUTTO2 TABLESPOONS OLIVE OIL


2.Inasmallbowl,stirtogetherthegoatcheese,basil,andoregano.

3.Placeachickenbreastbetweentwosheetofplasticwraporwaxedpaperandpoundittoabout¼-to½-inchthick.Repeatfortheremaining3chickenbreasts.

4.Dividethegoatcheesemixtureevenlyamongthepiecesofchicken,spreadingitinastripdownthemiddle.Rollthechickenaroundthegoatcheeseandseasonwithsaltandpepper.Wrapeachchickenrollinapieceofprosciuttoanduseatoothpicktosecure.

5.Inanoven-safeskilletovermedium-highheat,addtheoil.Whentheoilisveryhot,addthechickenrollsandcook,turningoccasionally,untilthechickenisbrownedonallsides,6to8minutes.

6.Transfertheskillettoovenandbakeuntilcookedthrough,about15minutes.

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7.Removefromtheovenandletrestforafewminutes,thensliceeachchickenrollintoseveralpiecesandserveimmediately.

90

Lemon-Rosemary Seared Steak withAsparagus and MushroomsSERVES 4

PERSERVING:



Itdoesn’tgetmuchsimpler—ormoreelegant—thansearedsteakwithsautéedasparagusandmushrooms. The re ined lavors of lemon zest, rosemary, and garlicmake the dishshine.1½ POUNDS FLANK STEAK, 1 INCH THICK4 GARLIC CLOVES, MINCED1 TABLESPOON FRESH ROSEMARY, MINCED1 TEASPOON SALT½ TEASPOON PEPPER2 TABLESPOONS OLIVE OIL1 SMALL ONION, THINLY SLICED LENGTHWISE1 POUND ASPARAGUS, TRIMMED AND CUT INTO 2-INCH PIECES1 POUND BUTTON OR CREMINI MUSHROOMS, SLICED1 TEASPOON GRATED FRESH LEMON ZEST

1.Usingasharpknife,make1/8-inch-deepcutsinthesteakinadiamondpatternonbothsides.Spreadhalfofthegarlicandhalfoftherosemaryonthesteakonbothsides,andthensprinklewith½teaspoonofthesaltand¼teaspoonofthepepper.

2.Inalargeskilletovermedium-highheat,add1tablespoonoftheoliveoil.Whentheoilisveryhot,addsteakandcookitabout4minutesperside(longerifyoupreferitcookedmorethanmedium-rare).Transferthesteaktoacuttingboard,coverwithfoil,andletrestforatleast5minutes.

3.Heattheremaining1tablespoonoftheoliveoilintheskilletandaddtheonion.Cook,stirringfrequently,untiltheonionbeginstosoften,about3minutes.Addtheremaininggarlicandcook1or2minutesmore.Stirintheasparagus,mushrooms,andtheremaining½teaspoonsaltand¼teaspoonpepperandcook,stirringfrequently,for

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about5minutes,untilthemushroomsaresoftandtheasparagusiscrisp-tender.Addthelemonzestandtheremainingrosemary,andstirtocombine.Stirandcookfor1moreminute.

4.Toserve,slicethesteakacrossthegraininto1/8-inch-thickslicesandservewiththevegetables.

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CHAPTER 8

Desserts

BANANA-CHOCOLATE—PEANUT BUTTER “ICE CREAM”

CHOCOLATE AND VANILLA MERINGUE SWIRLS

CINNAMON-PECAN THINS

HONEY-BLUEBERRY TART

NUT-CRUSTED MINI MAPLE CHEESECAKES

CARROT CAKE WITH WHIPPED COCONUT CREAM FROSTING

CHOCOLATE-FILLED STRAWBERRY SOUFFLÉS

FROSTED BROWNIES

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Banana-Chocolate–Peanut Butter “IceCream”SERVES 4

PERSERVING:


SODIUM (MILLIGRAMS): 1 CARBOHYDRATES (GRAMS): 29 FIBER (GRAMS): 3.9 PROTEIN (GRAMS): 3.5

Allyouneedisa foodprocessororblender,a freezer,andabitofpatiencetomakethisdelicious frozen treat. Made with bananas, peanut butter, and cocoa, it’s sure to be acrowd-pleaser.4 VERY RIPE BANANAS, PEELED AND DICED2 TABLESPOONS ALL-NATURAL, NO-SUGAR-ADDED, CREAMY PEANUT BUTTER2 TEASPOONS UNSWEETENED COCOA POWDER½ TEASPOON VANILLA EXTRACT15 DROPS LIQUID STEVIA EXTRACT

1.Placethedicedbananasinabowlandfreezeforatleast1hour,untiltheyarethoroughlyfrozen.

2.Transferthebananastoafoodprocessorandprocessuntilsmooth.Addthepeanutbutter,cocoapowder,vanilla,andsteviaandprocessuntilwellcombined.

3.Transferthemixturetoacontainerwithalidandfreezefor1or2hours.Letsitonthecountertopforabout5minutesbeforeserving.Servecold.

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Chocolate and Vanilla Meringue SwirlsMAKES ABOUT 48 COOKIES (6 COOKIES PER SERVING)

PERSERVING:



Theseadorablelittlemeringueswirlsaremadewithrealsugar,buttheyaresolightandairythataservingofsixbite-sizetreatscontainsfewerthan10gramsofcarbs.Ifyoudon’thavepastrybags,youcanuseheavy-dutyresealableplasticbags.Before illing,snipaholeinonecornerofeachbagandinsertapastrytip.2 TABLESPOONS CONFECTIONERS’ SUGAR1 TABLESPOON UNSWEETENED COCOA POWDER¼ CUP GRANULATED SUGAR1 TABLESPOON CORNSTARCH3 EGG WHITES, AT ROOM TEMPERATURE1 TEASPOON VANILLA EXTRACT¼ TEASPOON CREAM OF TARTAR

1.Preheattheovento300°F.Linetwobakingsheetswithparchmentpaper.

2.Inasmallbowl,combinetheconfectioners’sugarandcocoa.

3.Inaseparatesmallbowl,combinethegranulatedsugarandcornstarch.

4.Inaclean,largemixingbowlusinganelectricmixersetonmedium-highspeed,beattogethertheeggwhites,vanilla,andcreamoftartar.Withthemixerrunning,slowlyaddthesugar-starchmixtureaspoonfulatatime.Continuetobeatuntilthemixtureformsstiffpeaks.

5.Transferhalfofthemixturetoaseparatebowl.

6.Gentlyfoldthecocoamixtureintooneofthebowlsoftheeggwhitemixture.

7.Spoonthechocolateandplainmeringuemixturesintotwoseparatepastrybagsfittedwith½-inchstar-shapedtips.Pipe24chocolateswirls,eachabout1inchin

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diameter,ontothepreparedbakingsheets.Next,pipewhiteswirlsthesamesizeontopofthechocolateswirls.Repeatwiththeremainingmeringuemixtures,reversingtheorder(whiteonthebottom,chocolateontop)foranother24swirls(you’llhavetobakeinatleasttwobatches).

8.Bakefor10minutes.Turntheovenoff,butleavethebakingsheetsinside.Letthemeringuessitintheclosed,turned-offovenforanother30minutesorso,untiltheyaredryandcrisp.

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Cinnamon-Pecan ThinsMAKES ABOUT 48 COOKIES (2 COOKIES PER SERVING)

PERSERVING:



Thesecrisp,crunchycookiesare lavoredwithspicycinnamonandtoastypecans.Whole-wheat lourkeepsthemonthehealthfulside.Acombinationofnoncaloricsweetenerandsugarensuresdeliciousflavor.1¼ CUPS WHOLE-WHEAT PASTRY FLOUR1 TEASPOON BAKING POWDER¼ TEASPOON SALT½ CUP UNSALTED BUTTER (1 STICK)½ CUP NONCALORIC GRANULATED SWEETENER (LIKE SPLENDA)¼ CUP PACKED LIGHT BROWN SUGAR1 EGG1 TEASPOON VANILLA EXTRACT1 CUP FINELY CHOPPED PECANS¼ CUP GRANULATED SUGAR1½ TEASPOONS GROUND CINNAMON

1.Inamediummixingbowl,combinetheflour,bakingpowder,andsalt.

2.Inalargemixingbowlwithanelectricmixersetonmedium-high,creamtogetherthebutter,sweetener,andbrownsugar.Addtheeggandvanillaandbeatuntilwellblended.

3.Addtheflourmixturetothebuttermixtureandbeatonlowuntilincorporated.Stirinthepecanswithaspoon.

4.Dividethedoughandformeachhalfintoa6-inchcylinder.Wrapsnuglyinplasticwrapandchillthoroughlyintherefrigeratororfreezer,1to2hours.


6.Letthechilleddoughstandatroomtemperaturefor5minutes.Inasmallbowl,stirtogetherthegranulatedsugarandcinnamon,thenspreadthemixtureoutonaplate.

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Rollthedoughlogsinthecinnamon-sugarmixturetothoroughlycoattheoutside.

7.Sliceeachloginto24¼-inch-thickrounds(youshouldgetabout48cookiestotal).Arrangethecookiesabout2½inchesapartonanungreasedbakingsheet(you’llhavetobakeinatleasttwobatches),andbakeuntillightlybrownedfor10to12minutes.Coolthecookiesonawirerack.

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Honey-Blueberry TartSERVES 12

PERSERVING:



Blueberriesareconsideredtruesuperstarsofthenutritionworld.Theyarelowincaloriesand carbohydrates but extremely high in antioxidants.Here they star in a cream- illed,grahamcracker–crustedtartthat’ssweetenedwithatouchofhoney.

CRUST:½ CUP WALNUTS, LIGHTLY TOASTED (SEE TIP)6 SHEETS WHOLE-WHEAT GRAHAM CRACKERS, BROKEN UP1 EGG WHITE1 TABLESPOON UNSALTED BUTTER, MELTED1 TABLESPOON CANOLA OILPINCH OF SALT

FILLING:8 OUNCES REDUCED-FAT CREAM CHEESE, AT ROOM TEMPERATURE¼ CUP REDUCED-FAT SOUR CREAM¼ CUP HONEY, PLUS 2 TABLESPOONS2 CUPS FRESH BLUEBERRIES

Preheattheovento325°F.

FortheCrust:

1.Putthewalnutsinafoodprocessorandpulsetocoarselychop.Addthegrahamcrackersandprocessuntilgroundtofinecrumbs.

2.Inamediumbowl,whisktheeggwhiteuntilfrothy.Addthewalnut–grahamcrackermixture,butter,oil,andsaltandstirtomoistenthecrumbsthoroughly.

3.Withyourhands,pressthemixtureintothebottomandabout½inchupthesidesofanungreased9-inchtartpan.

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4.Placethetartpanontopofabakingsheetandbakethecrustuntilitisverydryandbeginningtobrownaroundtheedges,about8minutes.Placethecrust,stillinthetartpan,onawireracktocool.

For the Filling:

1.Inamediumbowlusinganelectricmixersetonlow,beattogetherthecreamcheese,sourcream,and¼cupofthehoney.

2.Whenthecrustisthoroughlycooled,carefullyspreadthecreamcheesemixtureevenlyoverthebottom.Arrangetheblueberriesinasinglelayerontopofthecreamcheesefilling.Drizzletheremaining2tablespoonshoneyoverthetartandchillintherefrigeratoruntilfirm,atleast1hour.Cutintowedgestoserve.

Tip:Totoastthewalnuts,heataskilletovermedium-highheat.Whenthepanishot,addthenuts,spreadingthemout inasingle layer.Cook,stirring frequently,until the nuts turn golden brown and become fragrant, about 10 minutes.Immediatelyremovethenutsfromthehotpantostopthecooking.

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Nut-Crusted Mini Maple CheesecakesMAKES 12 MINI CHEESECAKES

PERSERVING:



These cute little treats combine the homey lavors of nuts and maple syrup in a rich,velvety cheesecake that you get to have all to yourself. If you can’t indmaple extract,substitutevanilla.Thecheesecakeswillhaveamoresubtlemaple lavor,butthey’llstillbedelicious.

CRUST:¾ CUP FINELY MINCED NUTS (WALNUTS, MACADAMIA NUTS, PECANS, ALMONDS, OR A COMBINATION)¼ CUP VANILLA PROTEIN POWDER3 TABLESPOONS UNSALTED BUTTER, MELTED

FILLING:1 POUND CREAM CHEESE, AT ROOM TEMPERATURE½ CUP MAPLE SYRUP1 TEASPOON MAPLE EXTRACTPINCH OF SALT2 LARGE EGGS, LIGHTLY BEATEN

Linethecupsofastandard12-cupmuffintinwith12foilliners.

For the Crust:

1.Combinethenuts,proteinpowder,andbutterinafoodprocessorandprocessuntilitbeginstosticktogether.

2.Spoon1heapedtablespoonofthecrustmixtureinto1cupofthepreparedmuffintin,andpressintothebottomoftheliner.Repeatfortheremaining11cupsofthemuffintin.Placethepaninthefreezertochillforabout30minutes.

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For the Filling:

1.Combinethecreamcheese,maplesyrup,mapleextract,andsaltinalargebowlandmixtoblend.Addtheeggsandstiruntilincorporated.


3.Spoonthefillingintothecrusts,dividingevenly.Eachlinershouldbeaboutthree-fourthsfull.

4.Bakefor25minutes.Coolcompletelyonarack.Serveatroomtemperatureorchilled.

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Carrot Cake with Whipped Coconut CreamFrostingSERVES 12

PERSERVING:



Acakethat’spackedwithcarrotshastobehealthy,right?Whilethatmaynotalwaysbetrue,inthiscase,thisnutritiouscakerecipeisawinner.Thisgrain-freecakeismadewithshreddedcarrot,sweetenedwithjustatouchofhoneyoragavenectar,andspicedwithcinnamonandnutmeg.Ifyoucan’t indcoconutcream,substitutea15-ouncecanoffull-fatcoconutmilk.Afterchillingthecanovernight, lipitover,openit,thenpouroffthethinliquid(andreserveforanotheruse),retainingonlythethickcreamthatwillbeunderneathit.

CAKE:COOKING SPRAY3 CUPS ALMOND MEAL1 TEASPOON SALT1 TEASPOON BAKING SODA1 TEASPOON GROUND CINNAMON1 TEASPOON GROUND NUTMEG5 EGGS½ CUP HONEY OR AGAVE NECTAR¼ CUP COCONUT OR CANOLA OIL3 CUPS GRATED CARROTS1 CUP FINELY CHOPPED WALNUTS

FROSTING:1 CUP UNSWEETENED COCONUT CREAM, CHILLED OVERNIGHT1 TABLESPOON HONEY OR AGAVE NECTAR½ TEASPOON VANILLA EXTRACT½ CUP UNSWEETENED FLAKED COCONUT, TOASTED (SEE TIP), FOR GARNISH (OPTIONAL)

Preheattheovento350°F.Coattheinterioroftwo9-inchroundcakepanswithcookingspray.

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For the Cake:

1.Inalargebowl,combinethealmondmeal,salt,bakingsoda,cinnamon,andnutmeg.

2.Inamediumbowl,whisktogethertheeggs,honeyoragavenectar,andoil.Addthecarrotsandwalnutsandstirtocombine.

3.Mixtheeggmixtureintothealmondmealmixtureuntilincorporated.

4.Transferthebattertothepreparedbakingpans,dividingevenly.Bakeuntilatoothpickinsertedintothecenterofthecakescomesoutclean,30to35minutes.

5.Removefromtheovenandletcoolinthepansforabout5minutes,theninvertontoawireracktocoolcompletely.

For the Frosting:

1.Inalargemixingbowlusinganelectricmixersetonhigh,addthecoconutcreamandbeatuntillightandfluffy,about5minutes.Addthehoneyandthevanillaandbeattoincorporate.

2.Toassemblethecake,layonelayer,top-sidedown,onacakeplate.Spreadfrostingwithaspatulatocoverthetopwell.Placethesecondlayerontopofthefirst,top-sideup.Spreadfrostingtocoverthetopofthecake,thenthesides.Topwiththetoastedcoconutflakes,ifusing.

Tip:Totoastthecoconut,heataskilletovermediumheat.Whenthepanishot,addthecoconutandcook,stirringfrequently,untilmostofthe lakeshaveturnedgoldenbrown,about4minutes.Immediatelyremovethecoconutfromthehotpantostopthecooking.

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Chocolate-Filled Strawberry SoufflésMAKES 6 SOUFFLÉS

PERSERVING:



Theseairysouf léscontainadelicioussurprise:Amoltencenterofantioxidant-richdarkchocolate.Strawberriesareafruitwithfewercarbohydratesthanmost,andtheyareanexcellentsourceofvitaminC,manganese,andcancer-fightingantioxidants.1 TEASPOON UNSALTED BUTTER, AT ROOM TEMPERATURE4 CUPS DICED FRESH STRAWBERRIES¾ CUP NONCALORIC GRANULATED SWEETENER (SUCH AS SPLENDA), PLUS 1 TABLESPOON1 TABLESPOON CORNSTARCH1 TEASPOON VANILLA EXTRACT4 EGG WHITES, AT ROOM TEMPERATURE¼ TEASPOON CREAM OF TARTAR½ OUNCE DARK CHOCOLATE, CHOPPED

1.Preheattheovento400°F.Positiontheovenrackinthecenter.Greasesix4-ounceramekinswithbutterandplacethemonabakingsheet.

2.Inamediumsaucepanovermedium-highheat,bringthestrawberries,¼cupwater,and¼cupofthesweetenertoasimmer,thenturndowntheheattomedium-low,stirringfrequently.

3.Inasmallbowl,stirtogetherthecornstarchwith1tablespoonwateruntilsmooth.Pourthecornstarchmixtureintothesimmeringstrawberrymixtureandcook,stirringuntilthickened,about1minute.Removefromtheheatandletcool.Addthevanilla.

4.Inacleanlargebowlusinganelectricmixer,beattheeggwhitesuntiltheybecomethick.Withthemixerrunning,addthecreamoftartarandtheremaining¼cupofthesweetener,aspoonfulatatime,untilallofthesweetenerhasbeenaddedandthemixtureformsstiff,glossypeaks.

5.Gentlyfoldone-thirdoftheeggwhitemixtureintothestrawberrymixture,thenfold

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thestrawberrymixtureintotheremainingeggwhitemixture,foldinggentlyuntilfullyincorporated.

6.Spoonsomeofthemixtureintothepreparedramekins,fillingeachabouthalffull.

7.Dropsomeofthechocolateintothecenterofeach,dividingthechocolateequally.Topeachwiththeremainingsoufflémixture.

8.Onthebakingsheet,theramekinsshouldhave2inchesofspacebetweenthem.Bakeuntilthesoufflésarepuffedandgolden,about9minutes.

Serveimmediately.

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Frosted BrowniesMAKES 12 BROWNIES

PERSERVING:



Rich,chocolaty,delicious—theseareeverythingyoucouldaskforinabrownie.Moistanddense,theyareloadedwithdeep,darkchocolate lavor(andyougetbonusantioxidants,too).

BROWNIES:COOKING SPRAY4 OUNCES UNSWEETENED BAKING CHOCOLATE½ CUP UNSALTED BUTTER2 CUPS NONCALORIC GRANULATED SWEETENER (SUCH AS SPLENDA)½ CUP HEAVY CREAM5 EGGS1 TABLESPOON VANILLA EXTRACT1¼ CUPS SOY FLOUR2 TEASPOONS BAKING POWDER

FROSTING:3 TABLESPOONS UNSALTED BUTTER, AT ROOM TEMPERATURE1 CUP NONCALORIC GRANULATED SWEETENER (SUCH AS SPLENDA)5 TABLESPOONS UNSWEETENED COCOA POWDER⅓ CUP HEAVY CREAM1 TEASPOON VANILLA EXTRACT

Preheattheovento325°F.Coatan8-inchsquarebakingpanwithcookingspray.

For the Brownies:

1.Inthetopofadoubleboilersetoversimmeringwater,meltthechocolateandbutter.Add1cupofthesweetenerand¼cupofthecream.Whiskuntilthemixtureisthoroughlycombined.Removefromheat.

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2.Inalargebowlusinganelectricmixersetonhighspeed,beattheeggs,theremaining1cupofsweetener,andthevanillauntiljustcombined.Withthemixersetonlow,beatinthechocolatemixture.Stirinthesoyflour,bakingpowder,andtheremaining¼cupofcreamuntilwellcombined.

3.Transferthebattertothepreparedbakingpan.Bakeforabout35minutes,oruntilatoothpickinsertedintothecentercomesoutclean.Removefromtheovenandcoolcompletelyinthepanonawirerackbeforefrosting.

For the Frosting:

1.Inamediumbowlusinganelectricmixersetonmedium-high,beattogetherthebutter,sweetener,cocoa,cream,andvanillauntilwellcombinedandthick.

2.Whenthebrownieshavecompletelycooled,spreadthefrostingontopusinganoffsetspatula.Cutthebrowniesinto12squaresandserveatroomtemperature.

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APPENDIX A

Ten Tips for Dining Out

Diningoutwhilemaintainingyour low-carbdiet isoneof thebiggestchallengesyouwillface.Itcanbedif iculttoassessexactlywhatingredientsareindishesthatyouseeonamenu,soyoumaynothavetheslightestideahowmanycarbssomecontain.Youcansteerclearofobviouscarbbombs,likespaghettiorchocolatecake,butsometimesit’shardto indanythinglistedthatisevenremotelylow-carb.Still,itispossibletoeatout without sending your low-carb diet off the rails. Here are ten tips to help younavigatealow-carbdietinarestaurantsetting:

1.Chooseyourrestaurantswisely.Stayawayfromnoodlejointsandbakeriesandoptinsteadforrestaurantsthatservesalads,grilledmeatsorfish,andothersimplefoodsthattendtocomeseparatelyratherthanindisheswithmanyingredients.

2.Steerclearoffast-foodandchainrestaurants,wherethefoodislikelytobefullofhigh-carbfillersandsugar.Ifyoucan’tavoidgoingtoafast-foodrestaurant,checkthenutritioninformation,whichshouldbepostedintherestaurant(andmightbeavailableontherestaurant’swebsite)tofindthebestoptions.Mostfast-foodrestaurantsthesedayshavesaladoptionsandmanyofferlow-carbwrapsinsteadofbreadforburgersandsandwiches.Askforhigh-carbcondimentslikeketchuptobeleftofforservedontheside.

3.Askyourserverquestionsabouthowthefoodispreparedandwhatgoesintothedish.Iftheserverdoesn’tknow,askthemtocheckwiththechef.

4.Speakup.Don’tbeshyabouttellingyourserverthatyouareonastrictlow-carbdietandaskingforyourfoodtobepreparedwithoutaddedstarch,sugar,orhigh-carbcondimentsifatallpossible.

5.Goforsomethingsimple,likegrilledorroastedmeatorfish(nobreading),ratherthanacomplicatedcurry,braiseddish,orcasserolethathasmanyingredients.Themoreingredientsadishhas,themorelikelysomeofthemarehighincarbs.

6.Askforextravegetablesorsalad(withoutcroutons)inplaceofpotatoes,Frenchfries,pasta,orotherhigh-carbsides.

7.Askforburgerstobeservedwithlettuceleavesforwrappinginsteadofbunsandforsandwichfillingstobeservedatopsaladgreensinsteadofonbread.

8.Declinethebowlofchipsorbasketofbreadwhenitisbroughttothetable.9.Stayawayfrombreadedordeep-friedfoods.10.Don’torderdessert.Ifyousimplymusthavealittlesomethingtofinishoffyour

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meal,orderacupofherbalteaandsweetenitwithasugar-freesweetener,or,ifyoureallycan’tresist,haveonebiteofyourcompanion’sdessertandbedonewithit.

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APPENDIX B

High-Carb Foods and Lower-CarbAlternatives

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APPENDIX C

Low-Carb Foods

Mostmeats and seafood contain no carbohydrates at all, so they are always a goodchoice.Justmakesurecarbsarenotaddedinthepreparationmethod,suchasbreadingordeepfrying,orsaucescontainingsugarorstarch.Afewexceptionstothisarecertainshellfishandorganmeats,whichcontainsmallamountsofcarbohydratesperserving.

Thischartliststhebestlow-carbchoicesforfruitsandvegetables.You’llnoticethatsomefoods,particularly legumes,mayhave fairlyhighcarbcounts,but theyarealsohighinfiber,makingtheirnetcarbsmoreacceptable.

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Low Carb Diet for Beginners Essential Low Carb Recipes to Start Losing Weight

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