Low-Cholesterol Cookbook For Dummies®
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Copyright © 2005 by Wiley Publishing, Inc., Indianapolis, Indiana
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Library of Congress Control Number: 2004115692
ISBN: 0-7645-7160-5
Manufactured in the United States of America
10 9 8 7 6 5 4 3
1B/RV/QS/QV/IN
To my stepfather, Milton Otis Shaw, for all his kindness.
Molly Siple, MS, RD, is also the author of Healing Foods For Dummies. She writes a nutrition column that appears in Natural Health magazine and she has taught nutrition at the Southern California School of Culinary Arts in Pasadena, California.
She is the coauthor, with Lissa DeAngelis, of Recipes for Change, which was a finalist nominee for the International Association of Culinary Professionals’ Julia Child Cookbook Awards in the Health and Special Diet category. Ms. Siple also founded a successful catering business in New York City.
Here’s a big thank you to Wiley Publishing for giving me the opportunity to write this book. First, thank you to the acquisitions editor, Natasha Graf, for signing off on my receiving the assignment and having the project start so quickly. And what would my days of writing have been like without the bright and cheery e-mails I’d open first thing in the morning from my brilliant project editor, Natalie Harris, who could always see the big picture? Much thanks also to Emily Nolan, a recipe tester who really knows her stuff and pointed out my glitches, and to Tina Sims, copy editor, who asked me clever questions and sometimes performed surgery on my sentences. I also much appreciate the work of Patty Santelli, general reviewer and nutritional analyst, for her thoughtful insights into the technical aspects of the text.
Special thanks also goes to Deborah Morley, a budding chef herself, who took time from her culinary studies to help me test recipes. And what a pleasure to have Lissa DeAngelis calling to give me company as I wrote and answering my cooking questions. But the biggest thank you of all goes to my partner in all things, Victor Watson. While I wrote the book, you ran my errands, hunted up research studies in the library, shopped for the food for testing the recipes, let me know quite clearly when the results were too bland, fed me when I had no time to cook, and, in general, let me feel loved as you cheered me on.
We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/ .
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Media Development
Project Editor: Natalie Faye Harris
Acquisitions Editors: Mikal E. Belicove, Natasha Graf
Senior Copy Editor: Tina Sims
General Reviewer and Nutritional Analyst: Patty Santelli
Recipe Tester: Emily Nolan
Senior Permissions Editor: Carmen Krikorian
Editorial Manager: Christine Meloy Beck
Editorial Assistants: Courtney Allen, Melissa Bennett
Cover Photo: © Dennis Gottlieb, FoodPix
Illustrator: Elizabeth Kurtzman
Cartoons: Rich Tennant, www.the5thwave.com
Composition
Project Coordinator: Maridee Ennis
Layout and Graphics: Joyce Haughey, Stephanie D. Jumper, Barry Offringa, Lynsey Osborn, Jacque Roth, Brent Savage, Julie Trippetti
Proofreaders: Dwight Ramsey, Brian H. Walls, TECHBOOKS Production Services
Indexer: TECHBOOKS Production Services
Special Help
Elizabeth Rea
Publishing and Editorial for Consumer Dummies
Diane Graves Steele, Vice President and Publisher, Consumer Dummies
Joyce Pepple, Acquisitions Director, Consumer Dummies
Kristin A. Cocks, Product Development Director, Consumer Dummies
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Brice Gosnell, Associate Publisher, Travel
Kelly Regan, Editorial Director, Travel
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher, Dummies Technology/General User
Composition Services
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Debbie Stailey, Director of Composition Services
Title
Introduction
About This Book
Conventions Used in This Book
What You’re Not to Read
Foolish Assumptions
How This Book Is Organized
Icons Used in This Book
Where to Go from Here
Part I : Starting Out Right to Control Your Cholesterol
Chapter 1: Conquering Cholesterol Is Easier (and More Pleasant) Than You Think
Cholesterol Doesn’t Grow on Trees
Eating to Produce the Right Mix of Cholesterols
Paying Attention to Risk Factors
Lowering Cholesterol for Very High Risk Patients
The Eating Plan for Controlling Cholesterol
Exploring the Recipes in This Book
Chapter 2: Favorite Foods for Controlling Cholesterol
Making Friends with Fiber
Arming Yourself with Antioxidants
Phytonutrients That Lower Cholesterol
Mineral Allies That Control Cholesterol
Intercepting Inflammation
Cooking with the Best
Chapter 3: Looking at Those Foods You’ve Been Warned About
Calming Down about High-Cholesterol Foods
Getting the Fat Story Straight
Nibbling on Nuts — in Moderation
Bringing Cholesterol-Controlling Foods into Your Kitchen
Chapter 4: Controlling Cholesterol When Eating Out
Having Breakfast in the Usual Joints
Nourishing Yourself on Your Lunch Break
Doing Dinner
Chapter 5: Gearing Up for Healthy Cooking
Gathering Healthy Ingredients
Figuring Out Food Labels
Preparing to Cook
Part II : Mastering the Beneficial Breakfast
Chapter 6: Greeting the Morning with Healthy Carbs
Sorting Out Starches and Sweets
Carb- and Cholesterol-Friendly Breakfast Recipes
Cherry-Studded Three-Grain Porridge
Buttermilk Pancakes with Pecan-Maple Syrup
Cranberry Fruit Pudding
Baked Apples with Mango Chutney
Baked French Toast with Blueberry Sauce
Chapter 7: Starting Your Day with Protein
Making a Point of Eating Protein
Considering Eggs: Not the Villains They’re Cracked Up to Be
Expanding Your Breakfast Protein Options
Hearty Recipes for Breakfasts with Protein
Egg-White Scrambled Eggs with Tomato and Feta
Mexican Eggs and Canadian Bacon
Coddled Eggs with Sautéed Mushrooms
Hash Browns with Veggie Bacon
Scandinavian Mustard-Dill Herring
Chapter 8: Having Breakfast in a Jiffy
Grabbing a Piece of Fruit
Starting Your Day the Nutty Way
Preparing Breakfast in Your Sleep (Well, Almost)
Quick-and-Easy Breakfast Recipes
Ready-Made Waffles with Walnut-Pear Sauce
Polenta Rounds with Basil Tomato Sauce
Savory Fish and Egg White Scramble
Strawberry-Blueberry Sundae
Meal in a Muffin
Part III : Making Your Day with Heart-Healthy Starters
Chapter 9: Preparing Soup, Simple and Hearty
Begin at the Beginning: Developing a Tasty Stock
Roasted Vegetable Stock
Basic Chicken Stock
Basing Your Soup on Heart-Healthy Ingredients
Leek and Mixed Vegetable Soup
Curried Carrot Soup with Fresh Ginger
Onion Soup with Shortcuts
Lentil Soup Scheherazade
Making Soup into a Meal
Beef Barley Soup
Chicken Gumbo with Okra
Inventing Soups Starting with Canned and Bottled Ingredients
Chapter 10: Super Salads for Everyday Meals
Making Salads with the Best and the Brightest
Tossing Together Your Basic Salad
Colorful Coleslaw
Sliced Tomatoes with Avocado Dressing
Beet, Pear, and Belgian Endive Salad
Arugula Salad with Barley and Chickpeas
Fennel, Orange, and Avocado Salad
Spinach and Walnut Salad with Ruby Grapefruit
Salads That Begin with Protein
Tuna Salad Niçoise
Mexican Chicken Salad
Savory Steak Salad with Broiled Tomato Dressing
Chapter 11: Mouth-Watering Morsels for Special Occasions
Little Bites a Cardiologist Would Love
Crudités with Mango Salsa and Creamy Avocado Dip
Mango Salsa
Creamy Avocado Dip
Cinnamon and Spice Almonds
Citrus-Scented Marinated Olives
Turning Dinner into Hors d’Oeuvres
Skewered Scallop Seviche with Avocado
Mushroom Pâté
Part IV : Having Your Poultry, Fish, and Meat
Chapter 12: Flocking to Chicken and Turkey: New Ways to Prepare Old Favorites
Cholesterol-Controlling Benefits of Poultry
Old MacDonald Had Some Chickens — and So Can You
Roasted Chicken with Marinated Olives, Rosemary, and Oranges
Roasted Chicken Provençal
Moroccan Chicken with Couscous
Grilled Marinated Chicken with Creamy Peanut Sauce
Creamy Peanut Sauce
Chicken Tandoori with Yogurt-Mint Sauce
Yogurt-Mint Sauce
Chicken Stew with Prosciutto and White Beans
Talking Turkey All Year Long
Turkey Chili with Jalapeño and Herbs
Turkey Burger
Chapter 13: Serving Up Great-Tasting Seafood
Savoring Salubrious Seafood
Bringing Home Beauties: Shopping for and Storing Fish
Fishing for Compliments: Using the Right Cooking Method
Fabulous Whole-Fish and Filet Recipes
Halibut with Cilantro-Lime Salsa
Tilapia with Jalapeño-Tomato Ragout
Broiled Alaskan Wild Salmon with Chinese Vegetables
Baked Sea Bass with Aromatic Vegetables
Additional Sensational Seafood Recipes
Canned Light Tuna Fish Cakes
Grilled Scallops and Vegetables Marinated in Herbs
Grilled Scallops
Grilled Vegetables
Fish Tacos with Sweet Peppers
Anchovy and Clam Fettuccine
Chapter 14: Managing Meats in a Healthy Diet
Finding Healthy Ways to Eat Meat
Rounding Up Healthy Red Meats
Preparing Pork That’s Lean and Mean
Meaty Recipes for Healthy Eating
Steak Stir-Fry with Chinese Vegetables
Vegetable Beef Stew
Roasted Pork Tenderloin with Hazelnut-Marmalade Glaze
Juicy Pork Chops with Rosemary
Buffalo Meatballs
Part V : A Harvest of Cholesterol-Controlling Veggies, Beans, and Grains
Chapter 15: Welcoming Heart-Friendly Veggies into Your Kitchen
The Veggie VIP List
Readying Vegetables for the Table
A Diversity of Delicious Veggie Recipes
Antipasto Artichoke
Asparagus with Mustard Vinaigrette
Broccoli-Shiitake Stir-Fry
Roasted Carrots with Walnuts
Kale with Onions, Garlic, and Greek Olives
Okra Mediterranean Style
Red Cabbage Braised in Red Wine
Spinach with Peanuts and Ginger
Sweet Potato and Parsnip Purée with Toasted Pecans
Chapter 16: Betting on Beans and Other Legumes for Lower Cholesterol
Reasons to Love Legumes
Legumes by Many Other Names
Shopping for Beans and Storing Them at Home
Luscious Legume Recipes
Great Northern Tuna Salad Provençal
Cannellini and Tomato-Parmesan Ragout
Sweet and Spicy Refried Black Beans
Edamame and Corn Succotash Scented with Butter and Chives
Red Lentil Dal with Caramelized Onions
Garlic Lima Beans
Chapter 17: Quality Grains for Your Heart’s Sake
Refined Doesn’t Mean Better: The Health Benefits of Whole Grains
Growing Your Grain Choices
Easing Into Whole-Grain Cookery
Polenta with Turkey Sausage and Broccoli Rabe
Sage-Scented Barley with Portobello Mushrooms
Treasuring Grains with a History
Stuffed Bell Peppers with Turkish Pilaf
Herbed Wild Rice with Currants and Pecans
Quinoa Italiana
Ciaoing Down on Healthy Pasta
Spinach Pasta with Walnut-Basil Sauce
Buckwheat Noodles in Asian Sesame Sauce
Part VI : Savory Accompaniments and Sweet Finishes
Chapter 18: Sparking Flavors with Seasonings and Sauces
Seasoning When You Want Less Salt
Salsa Dancing
Better-Than-Store-Bought Sauces
Cranberry Sauce with Caramelized Onions and Cinnamon
Apple Salsa
Asian Cucumber Relish
Creamy Sandwich Spread
Sweet Red Pepper Sauce
Chapter 19: Dishing Up Fruit for Dessert
Picking Fruit to Enhance Heart Health
Fun and Fruity Recipes
Buttermilk Crepes with Brandied Apricot Conserve
Mango Sorbet with Minted Strawberry Sauce
Poached Pears with Cardamom- Flavored Frozen Yogurt
Apple-Sour Cream Crumble
Blueberry-Lemon Mousse
Chapter 20: Baked Goods that Keep the Heart Ticking
Heartfelt Reasons to Bake
Upgrading Your Ingredients
Guilt-Free Recipes for Baking
Homemade Crackers Flavored with Garlic and Herbs
Gingerbread-Applesauce Muffins
Banana-Date Tea Loaf
Chewy Oatmeal Cookies with Currants
Part VII : The Part of Tens
Chapter 21: Ten Beverages That Say, “Here’s to Your Health!”
Benefiting from Black Tea
Enjoying Green Tea
Considering Chamomile Tea
Winning with Red Wine
Enjoying a Drop of the Grape
Going for the Orange
Including Other Fruit Juices (but Not Too Much!)
Lifting a Stein
Sipping Healthy Sparkling Beverages
Lassi Come Home
Chapter 22: Ten Ways to Trim Your Food Bill
Shopping More Often but Buying Less
Showing Up at Farmers Markets
Buying Produce in Season
Going Grocery Shopping with a Plan
Scouting Out Neighborhood Food Shops
Wising Up about How to Keep Food Fresh
Stocking Up on Stock
Traveling with Snacks
Finding Cheap Restaurant Eats
Cooking at Home More Often
Appendix: Metric Conversion Guide