Most cookbooks don’t offer nutritional information
or suggestions on how to cut calories, fats, salt, etc., from the recipes. The
books normally don’t have suggestions on how to make healthy versions of the
dishes in the book. Eat More of What You Love: Over 200 Brand- New Recipes Low in Sugar,
Fat, and Calories by Marlene Koch is not one of those kinds of
cookbooks. This is a cookbook designed for those of us who do need to watch
what we eat.
The first thirty pages are all background information
on the book and health. Calories, fats, carbs, sugar, etc. are explained in
easy to understand language and how they were dealt with in this book. So too
are topics such as meal planning vice “The Plate Method” or “Meal Planning with
Calories,” counting carbs, food exchanges, and the role of various ingredients
in the dishes. With the basic background information out of
the way it is on to the recipes.
Starting on page 32 with “Super Sippers, Smoothies,
and Shakes” drinks of all types are covered.
“Cherry Lemonade Freeze” (pages 36-37) and a “Frosty Caramel Frappe”
(page 43) that is built along the lines of the more famous one at McDonalds are
just two of the fourteen drinks listed here. Each recipe has a small intro, a
list of ingredients and instructions, and complete detailed information for
each a serving of the item. When appropriate there is also nutritional
information on the original version at the fast food place or restaurant
further highlighting the huge difference between the cookbook version and the
original. Pictures are also present for many items throughout the book.
If breads are your thing you will find them starting
on page 52 in “Fresh Baked Breads, Muffins, and Coffee Cakes.” There are twelve recipes in this section
including ones for “Triple Lemon Blueberry Muffins” (page 55), “Cream Cheese
Filled Pumpkin Muffins” (pages 56-57) and “Chocolate Chip Quick Cake” (page 70)
among others. On her Bran-ana Nut Mini-Loaves recipe (page 63) the author
points out that while her recipe has 120 calories per serving; the same thing
at Starbucks is 180 calories per serving among other issues with sugar and
carbs.
“Breakfast and Brunch” come next with sixteen more
recipes. From “Grab ‘n Go Oat Bars” (page 73) to the “Denver-Style Egg White
Melt” (page 77) to something for brunch such as “Chile Relleno Casserole” (page
83) among others there is something here to make the morning better. Those who
low Quiche should check out one of the author’s most requested recipes “Quick
N’ Easy Quiche” on pages 84-85.
That is followed by “Appetizers and Small Bites”
starting on page 93. This is when you go for “Creamy Fruit Dip” (page 96),
“James’ Pepperoni Pizza Puffs” (page 105), “Awesome Nacho Quesadilla” (page
109) and “Cheesy Chili Nachos” (pages 112-113) among others. One of the neat
things in this book is the fact the sodium counts are tracked and compared in
these dishes. Something virtually
important to folks like me who really have to watch their salt intake as it has
huge consequences with high blood pressure.
Soups and Sandwiches comes next with “Super Soups
and Sensational Sandwiches” starting on page 114. Seven soup recipes and one
for chili lead off the section before it goes into the eleven sandwiches of
various types such as “Western Chicken Bacon Cheese Sandwiches” on pages
134-135. A nice inclusion in this chapter is a chart featuring various
processed tomato based products and their salt content per serving size. Also
mentioned here is the tip that eating more potassium by way of potatoes,
bananas, spinach, etc. will mitigate some of the sodium intake.
Salads in the form of sides and as an entrée are the
focus of “Best Dressed Salads” starting on page 143. “Good Ol’ Iceberg with
Classic French Dressing” (page 145) leads off the section before moving on to
others such as “Lime-Cottage Cheese Jell-O Salad” (page 149), “Creamy Ranch
Slaw” (page 152), “Quick ‘n Healthy Taco Salad” (page 164) and others. I hoped
to see a Blue Cheese dressing version as that happens to be my favorite, but,
no such luck.
Slow cookers seem to be popular again as there are
now a number of brand new recipe books on the market. They get a chapter here
featuring thirteen recipes in “Slow Cookers Favorites.” Starting on page 166
and besides featuring more chili recipes there are ones for “Barbecue Pulled
Pork” (pages 170-171) and “Fast Fix Ratatouille” (page 182) among others. Also
included in this section are tips on how to get the most out of your slow
cooker.
“Pastas, Pizzas, and More” comes next with an
extension variety as well as tips on cheese. Whether you want “Cajun Jambalaya
Pasta” (page 190) or “Quick-Fix Turkey Chili Mac Skillet” (page 197) or “Pizza
Pasta Pie” (pages 204-205) variety is present in this chapter is well as
throughout the book. Also present in this chapter is a recipe for “Homemade
Pizza Dough” (page 206) and tips on how to create better tasting pizzas. Something
that remains an issue here as the boys seriously question my pizza making
abilities.
“Sides That Make The Meal” comes next starting on
page 210 with nineteen recipes. This is where you go for “Sautéed Cabbage,
Onions, and Apples” (page 220), “Fiesta Lime Rice” (pages 228-229), and
“Everyday Garlic Roast” (page 235) among others. Yes, for you cornbread lovers
there is “Cheesy Skillet Cornbread” on page 234 and it works for muffin cups
too. Also tips on how good potatoes are for you and other good information are
here.
If you are looking to do something different with
chicken you have fourteen choices in “Fast and Fit Chicken Dishes.” Starting on
page 238 with “Good ‘n Easy Garlic Chicken” (page 238) you could follow up on another
night with “Chicken Chicken Fried Steak with Cream Gravy” (pages 240-242) or
“Super Simple Chicken Pizzaiolo” (page 250) among others.
The chicken ones are followed by the sixteen recipes
of “Lean Beef, Pork, and Fish” section that starts on page 258. “East Meets
West Salisbury Steak” (page 261), “15-minute Maple Glazed Pork Chops” (page
268) and “Shrimp Scampi” (page 273) among others are here. Of interest is the text
and chart on page 259 detailing the calories, fat, cholesterol, etc., of various
three ounce beef servings.
Desert is important and comes next in “Pies, Puddings,
and Specialty Desserts.” Twelve recipes are here including “5-Ingredient Dark
Chocolate Soufflés” (pages 298-299) and “Fresh Peach and Blueberry Cobbler”
(pages 296). Of course, desert is not limited to pies and puddings.
If cookies and cakes are your thing you have twelve
choices in “Homestyle Cookies and Cakes.” After extolling the wonders of
chocolate on page 302 it is on to “Snickerdoodle Softies” (page 303),
“Raspberry Oat Bars” (pages 306-307) and “Unbelievable Chocolate Cake” (page
317) among others.
Cupcakes get their own special section with the
appropriate title “Cupcakes, Cupcakes, Cupcakes!” Perennial favorites of many,
“Red Velvet Cupcakes” (pages 320-321) lead off this twelve recipe section that
also includes recipes for frostings and one glaze.
A four page menu guide for various situations, an
acknowledgement page, and an eleven page index bring the book to a close.
Written by a dietitian, Eat More of What You Love: Over
200 Brand- New Recipes Low in Sugar, Fat, and Calories is a cookbook
designed to deliver taste and satisfying cravings. The recipes as well as the
photography work by Philadelphia based Steve Legato creates a unique cookbook
that is beautiful and practical. Featuring over 200 recipes and plenty of
variety this is a cookbook designed to make eating fun and satisfying and
healthy too.
Eat
More of Way You Love: Over 200 Brand- New Recipes Low in Sugar, Fat, and
Calories
Marlene
Koch
Photographs
by Steve Legato
Running
Press Book Publishers
2012
ISBN#
978-0-7624-4589-9
Hardback
(also available as e-book)
352
Pages
$27.00
Material supplied by the good folks of the Plano,
Texas Public Library System.
Kevin R. Tipple ©2013
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