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9780764571602

Low-Cholesterol Cookbook For Dummies

by
  • ISBN13:

    9780764571602

  • ISBN10:

    0764571605

  • Edition: 1st
  • Format: Paperback
  • Copyright: 2004-11-26
  • Publisher: For Dummies

Note: Supplemental materials are not guaranteed with Rental or Used book purchases.

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Summary

Cook and eat your way to a healthier heart! Now you really can eat to your heart's content with this easy cookbook and guide. From breakfasts to dinners, from super starters to "legal" desserts, you'll find a mouthwatering assortment of tasty and satisfying low-cholesterol recipes you -- and your family and friends -- will love. With advice on choosing the right foods, low-cholesterol cooking techniques, and more, this book helps make heart-healthy eating a snap. Discover how to * Shop for the best food and ingredients for low-cholesterol cooking * Adapt your favorite recipes to fit your needs * Make heart-smart choices from restaurant and takeout menus * Tell the difference between "good" foods and "bad" foods

Author Biography

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.

Table of Contents

Introduction 1(1)
About This Book
1(1)
Conventions Used in This Book
2(1)
What You're Not to Read
3(1)
Foolish Assumptions
4(1)
How This Book Is Organized
4(3)
Part I: Starting Out Right to Control Your Cholesterol
5(1)
Part II: Mastering the Beneficial Breakfast
5(1)
Part III: Making Your Day with Heart-Healthy Starters
5(1)
Part IV: Having Your Poultry, Fish, and Meat
6(1)
Part V: A Harvest of Cholesterol-Controlling Veggies, Beans, and Grains
6(1)
Part VI: Savory Accompaniments and Sweet Finishes
6(1)
Part VII: The Part of Tens
6(1)
Icons Used in This Book
7(1)
Where to Go from Here
7(2)
Part I: Starting Out Right to Control Your Cholesterol
9(68)
Conquering Cholesterol Is Easier (and More Pleasant) Than You Think
11(16)
Cholesterol Doesn't Grow on Trees
12(1)
Eating to Produce the Right Mix of Cholesterols
13(5)
Lowering LDL levels
13(3)
Raising HDL levels
16(1)
Figuring the ratio of total cholesterol to HDL
17(1)
Paying Attention to Risk Factors
18(2)
Having a look at homocysteine
18(1)
Dampening inflammation
19(1)
Extra benefits in cholesterol-controlling foods
19(1)
Lowering Cholesterol for Very High Risk Patients
20(1)
The Eating Plan for Controlling Cholesterol
20(4)
Switching fats versus going lowfat
22(1)
Figuring out what's best for you
22(1)
Watching carbs and cholesterol
23(1)
Exploring the Recipes in This Book
24(3)
Relying on whole foods and traditional cuisines
24(1)
Adapting the recipes to your taste
25(2)
Favorite Foods for Controlling Cholesterol
27(14)
Making Friends with Fiber
28(3)
Sponging up cholesterol with soluble fiber
28(2)
Total fiber counts, too
30(1)
Arming Yourself with Antioxidants
31(4)
Antioxidants to the rescue
32(1)
Calling all antioxidants
32(2)
Testing foods for antioxidant content
34(1)
Phytonutrients That Lower Cholesterol
35(1)
Mineral Allies That Control Cholesterol
36(1)
Intercepting Inflammation
37(1)
Cooking with the Best
38(3)
Looking at Those Foods You've Been Warned About
41(16)
Calming Down about High-Cholesterol Foods
41(3)
Looking at the bigger picture
42(1)
A risky combination: Cholesterol and saturated fat
42(2)
Getting the Fat Story Straight
44(9)
Introducing the fatty cast of characters
45(1)
A compatible family of fats
46(2)
A twist in the plot: Trans fatty acids
48(2)
Embracing essential fatty acids
50(2)
Chewing the fat about healthy oils
52(1)
Nibbling on Nuts --- in Moderation
53(2)
Nutrition in little packages
53(1)
Eating nuts rather than donuts to prevent heart disease
53(2)
Bringing Cholesterol-Controlling Foods into Your Kitchen
55(2)
Taking inventory of the foods you have on hand
55(1)
Rewriting your standard grocery list
55(2)
Controlling Cholesterol When Eating Out
57(10)
Having Breakfast in the Usual Joints
58(4)
Choosing healthy morning eats
58(3)
Uncomplimentary breakfasts: Eating in the hotel lobby
61(1)
Nourishing Yourself on Your Lunch Break
62(3)
Doing Dinner
65(2)
Going American
65(1)
Diners without borders: Exploring restaurants
66(1)
Gearing Up for Healthy Cooking
67(10)
Gathering Healthy Ingredients
67(5)
Rediscovering your supermarket
68(2)
Heading for the natural foods store
70(2)
Figuring Out Food Labels
72(3)
Labeling nutrition facts
72(2)
Studying the label lingo
74(1)
Preparing to Cook
75(2)
Part II: Mastering the Beneficial Breakfast
77(40)
Greeting the Morning with Healthy Carbs
79(12)
Sorting Out Starches and Sweets
80(4)
Adding whole carbs while reducing refined carbs
80(2)
Ode to oats
82(1)
How sweet it is: Watching your sugar intake
83(1)
Natural sweeteners to keep on your pantry shelf
84(1)
Carb- and Cholesterol-Friendly Breakfast Recipes
84(7)
Starting Your Day with Protein
91(12)
Making a Point of Eating Protein
91(1)
Considering Eggs: Not the Villains They're Cracked Up to Be
92(3)
Expanding Your Breakfast Protein Options
95(2)
Adding some fish
95(1)
Enjoying lower-fat breakfast meats
96(1)
Giving the nod to nuts
96(1)
Hearty Recipes for Breakfasts with Protein
97(6)
Having Breakfast in a Jiffy
103(14)
Grabbing a Piece of Fruit
103(5)
Berry, berry good for you
105(1)
Whole fruit versus juice
106(2)
Starting Your Day the Nutty Way
108(2)
Exploring the benefits of nuts
108(1)
Adding an ounce of prevention to your breakfast
109(1)
Preparing Breakfast in Your Sleep (Well, Almost)
110(1)
Quick-and-Easy Breakfast Recipes
110(7)
Part III: Making Your Day with Heart-Healthy Starters
117(56)
Preparing Soup, Simple and Hearty
119(22)
Begin at the Beginning: Developing a Tasty Stock
120(6)
Creating vegetable stock
121(2)
Preparing chicken stock
123(3)
Basing Your Soup on Heart-Healthy Ingredients
126(9)
Featuring soluble fiber
126(1)
Onion soup to the rescue
127(1)
Tucking in some vitamins and minerals
127(1)
Blending creamless cream soup
128(1)
Gourmet guilt-free soup recipes
129(6)
Making Soup into a Meal
135(3)
Inventing soup-and-sandwich combos
135(1)
Soup recipes with substance
135(3)
Inventing Soups Starting with Canned and Bottled Ingredients
138(3)
Doctoring canned chicken broth
138(1)
A can of this and a bottle of that
138(3)
Super Salads for Everyday Meals
141(20)
Making Salads with the Best and the Brightest
141(3)
Shopping for the freshest produce
142(1)
Handling fruits and veggies with care
142(1)
What color is your produce?
143(1)
Tossing Together Your Basic Salad
144(10)
Leading with lettuce
144(2)
Making the best-dressed list
146(2)
Recipes beyond the regular green salad
148(6)
Salads That Begin with Protein
154(7)
Hot salads for cool nights
155(1)
Recipes for main-course salads
155(6)
Mouth-Watering Morsels for Special Occasions
161(12)
Little Bites a Cardiologist Would Love
161(9)
Adding crunch to party fare
162(1)
The fat of the matter: Acceptable appetizers
163(2)
Tasty recipes to impress your guests
165(5)
Turning Dinner into Hors d'Oeuvres
170(3)
Getting some help: Ready-made appetizers
170(1)
Party recipes that double as meals
171(2)
Part IV: Having Your Poultry, Fish, and Meat
173(64)
Flocking to Chicken and Turkey: New Ways to Prepare Old Favorites
175(24)
Cholesterol-Controlling Benefits of Poultry
176(3)
Crowing over cutting fat
176(2)
Vitamins and minerals in pecking order
178(1)
Old MacDonald Had Some Chickens --- and So Can You
179(14)
Shopping for the freshest chickens
179(1)
Chilled-out chicks: Buying a frozen bird
180(1)
Handling chickens safely
181(1)
Bon voyage! Touring the world with chicken recipes
182(11)
Talking Turkey All Year Long
193(6)
Watching for the right turkey
193(1)
Roasting your big bird: Cooking whole turkeys
194(1)
Winging it with leftovers
195(1)
Recipes for gobbling up gobblers year-round
196(3)
Serving Up Great-Tasting Seafood
199(22)
Savoring Salubrious Seafood
199(5)
Oh, those omega-3s and more
200(1)
Counting cholesterol in fish and shellfish
201(1)
Seafood Catch-22
202(1)
Knowing which fish to favor
202(2)
Bringing Home Beauties: Shopping for and Storing Fish
204(2)
Considering the source
204(1)
Keeping fish fresh after purchasing it
205(1)
Fishing for Compliments: Using the Right Cooking Method
206(4)
Suiting the fixing to the fish
206(3)
Simple fish dishes to dive for
209(1)
Fabulous Whole-Fish and Filet Recipes
210(4)
Additional Sensational Seafood Recipes
214(7)
Managing Meats in a Healthy Diet
221(16)
Finding Healthy Ways to Eat Meat
221(4)
Starting with the leanest cuts of meat
222(1)
Practicing portion control
223(2)
Preparing meats in ways that reduce fat
225(1)
Rounding Up Healthy Red Meats
225(3)
Lassoing lean beef
225(1)
Counting on sheep
226(1)
Braving buffalo
227(1)
Going in search of ostrich and emu
228(1)
Preparing Pork That's Lean and Mean
228(2)
Keeping pork juicy
229(1)
Knowing when pork is done
229(1)
Meaty Recipes for Healthy Eating
230(7)
Part V: A Harvest of Cholesterol-Controlling Veggies, Beans, and Grains
237(62)
Welcoming Heart-Friendly Veggies into Your Kitchen
239(18)
The Veggie VIP List
240(1)
Writing your vegetable shopping list
240(3)
Loading up on vitamins and minerals
243(1)
Stocking up on plant power: The potent phytonutrients
243(1)
Supping on soluble fiber
244(1)
Readying Vegetables for the Table
245(1)
Pampering veggies in the pot
245(1)
Steaming basics
245(1)
Smartening up steamed vegetables with healthy toppings
246(1)
A Diversity of Delicious Veggie Recipes
246(11)
Betting on Beans and Other Legumes for Lower Cholesterol
257(20)
Reasons to Love Legumes
258(1)
Liking legumes for their protein and low fat content
258(1)
Serving up soluble fiber
259(1)
Legumes by Many Other Names
259(3)
Shopping for Beans and Storing Them at Home
262(7)
Picking the freshest (but it's okay if they're dry!)
262(1)
Storing legumes after you bring them home
263(1)
Doing the prep work
264(1)
Bean-cooking basics
265(4)
Luscious Legume Recipes
269(8)
Quality Grains for Your Heart's Sake
277(22)
Refined Doesn't Mean Better: The Health Benefits of Whole Grains
278(3)
Losing nutrients through refining
278(1)
What's left in those grains?
279(1)
Giving high marks to whole grains
279(1)
Offering help for the carbophobic
280(1)
Growing Your Grain Choices
281(3)
Buying whole-grain products
282(2)
Discovering the ``whole'' truth
284(1)
Reading the fine print
284(1)
Easing Into Whole-Grain Cookery
284(6)
A sure-fire cooking technique
284(1)
Grain cooking basics
285(2)
Adding grains to all sorts of dishes
287(1)
Grain recipes for real meals
287(3)
Treasuring Grains with a History
290(4)
Pilaf recipes with pizzazz
290(3)
Using grains from the distant past in recipes today
293(1)
Ciaoing Down on Healthy Pasta
294(5)
Going with the grain
294(1)
Splitting the difference: Pasta that's a mix of refined flour and whole food
295(1)
Pasta recipes for getting your grains
295(4)
Part VI: Savory Accompaniments and Sweet Finishes
299(42)
Sparking Flavors with Seasonings and Sauces
301(14)
Seasoning When You Want Less Salt
301(5)
Doing the herb shuffle
302(1)
Stepping out with spices
303(1)
When more is more: A chorus line of complex herb and spice mixtures
304(2)
Salsa Dancing
306(3)
Twirling with tomatoes
306(1)
Stepping out with onions
306(2)
Gamboling with garlic
308(1)
Stompin' with chile peppers
308(1)
Better-Than-Store-Bought Sauces
309(6)
Saucy recipes for piquant condiments
310(3)
Savory sauce and spread recipes
313(2)
Dishing Up Fruit for Dessert
315(14)
Picking Fruit to Enhance Heart Health
315(7)
Sopping up cholesterol with soluble fiber
316(1)
Three cheers, the gang's all here: Choosing a variety of fruit
317(2)
Fruit phytonutrients that control cholesterol
319(1)
Top picks of fruit for dessert
320(1)
Legal fruit for low-carb dieters
320(2)
Fun and Fruity Recipes
322(7)
Baked Goods that Keep the Heart Ticking
329(12)
Heartfelt Reasons to Bake
330(1)
Turning out baked goods made with quality oils
330(1)
Avoiding white flour and sugar
330(1)
Upgrading Your Ingredients
331(5)
Baking with whole-grain flours
331(2)
Sweetening with natural sugars
333(1)
Including healthy fats
333(1)
Including nuts and seeds
334(1)
Converting recipes to switch to healthier ingredients
335(1)
Guilt-Free Recipes for Baking
336(5)
Part VII: The Part of Tens
341(12)
Ten Beverages That Say, ``Here's to Your Health!''
343(6)
Benefiting from Black Tea
343(1)
Enjoying Green Tea
344(1)
Considering Chamomile Tea
344(1)
Winning with Red Wine
345(1)
Enjoying a Drop of the Grape
346(1)
Going for the Orange
346(1)
Including Other Fruit Juices (but Not Too Much!)
347(1)
Lifting a Stein
348(1)
Sipping Healthy Sparkling Beverages
348(1)
Lassi Come Home
348(1)
Ten Ways to Trim Your Food Bill
349(4)
Shopping More Often but Buying Less
349(1)
Showing Up at Farmers Markets
349(1)
Buying Produce in Season
350(1)
Going Grocery Shopping with a Plan
350(1)
Scouting Out Neighborhood Food Shops
350(1)
Wising Up about How to Keep Food Fresh
350(1)
Stocking Up on Stock
351(1)
Traveling with Snacks
351(1)
Finding Cheap Restaurant Eats
352(1)
Cooking at Home More Often
352(1)
Appendix: Metric Conversion Guide 353(4)
Index 357

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