Low-Cholesterol Cookbook For Dummies

Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond This Book
Where to Go from Here
Part 1: Getting Started in Managing Your Cholesterol
Chapter 1: Managing Cholesterol Is Easier Than You Think
Understanding Cholesterol — It Doesn’t Grow on Trees
Managing Cholesterol with Diet
Deciding What’s for Dinner
Eyeing Bonus Benefits for the Heart with Cholesterol-Controlling Foods
Looking Closer at Recommended Foods
Readying to Cook: Food Shopping and Checking Your Pots and Pans
Exploring the Recipes in This Book
Chapter 2: Identifying the Foods to Favor to Manage Cholesterol
Making Friends with Soluble Fiber
Arming Yourself with Antioxidants
Phytonutrients That Lower Cholesterol
Mineral Allies That Control Cholesterol
Intercepting Inflammation
Chapter 3: Recognizing Those Foods You’ve Been Warned About
Calming Down about High-Cholesterol Foods
Getting the Fat Story Straight
Taking a Serious Look at Sugar
Nibbling on Nuts
Chapter 4: Gearing Up for Healthy Cooking
Gathering Healthy Ingredients
Figuring Out Food Labels
Prepping Food If You’re Newish to Cooking
Getting Ready to Cook
Chapter 5: Greeting the Day with a Heart-Healthy Breakfast
Making a Point of Eating a Breakfast with Protein
Considering Eggs: Not the Villains They’re Cracked Up to Be
Expanding Your Breakfast Protein Options
Greeting the Day with Healthy Carbs
Having Breakfast in a Jiffy
Inventing Quick Breakfasts to Jump-Start Your Day
Part 2: A Harvest of Veggies, Legumes, and Grains
Chapter 6: Bringing Home Heart-Friendly Vegetables
Introducing the Veggie VIP List
Limiting Nutrient Loss When Cooking Vegetables
Chapter 7: Betting on Beans and Legumes for Lower Cholesterol
Loving Legumes — Let Me Count the Ways
Recognizing Legumes by Many Names
Buying and Storing Beans with Care
Cooking a Pot of Beans
Keeping Cooked Beans Safe to Eat
Chapter 8: Focusing on Quality Grains for Your Heart’s Sake
Refined Doesn’t Mean Better: The Health Benefits of Whole Grains
Adding New Grains to Your Favorites List
Becoming a Pro at Whole-Grain Cookery
Chapter 9: Benefiting from Soups and Salads
Preparing Soup, Simple and Hearty
Creating Soups Based on Heart-Healthy Ingredients
Stocking Up on Stocks and Broths
Using the Best and Brightest Ingredients
Tossing Together Your Basic Green Salad
Part 3: Having Your Meat, Poultry, and Seafood
Chapter 10: Managing Red Meat in a Healthy Diet
Finding Healthy Ways to Eat Red Meat
Rounding Up Healthy Red Meats
Preparing Pork That’s Lean and Mean
Chapter 11: Flocking to Chicken and Turkey
Cholesterol-Controlling Benefits of Poultry
Old MacDonald Had Some Chickens — and So Can You
Talking Turkey All Year Long
Chapter 12: Reeling In Seafood to Your Diet
Savoring Salubrious Seafood
Bringing Home Beauties: Shopping for and Storing Fish
Fishing for Compliments: Using the Right Cooking Method
Part 4: Salsa, Snacks, Sips, Sweets, and Eating Out
Chapter 13: Sparking Flavors with Seasonings and Sauces
Seasoning When You Want Less Salt
Taking a Spin with Salsa
Chapter 14: Serving Snacks, Drinks, and Sweet Finishes
Munching on Healthy Snacks
Drinking to Your Health
Dishing Up Fruit for Dessert
Chapter 15: Eating Well When Dining Out
Having Breakfast in the Usual Joints
Nourishing Yourself at Lunch
Doing Dinner on the Town
Part 5: Time to Hit the Kitchen: Recipes Galore
Chapter 16: Preparing Breakfasts That Favor the Heart
Starting the Day with Protein
Making Breakfast with Cholesterol-Friendly Carbs
Preparing Breakfast in a Jiffy
Chapter 17: Creating Heart-Healthy Soups
Developing a Tasty Broth or Stock
Cooking a Pot of the Classics
Treating Yourself to Creamy Soups
Making Soup into a Meal
Chapter 18: Tossing Together Scrumptious Salads
Starting with Simple Salad Combos
Dressing Up Salads
Going Gourmet with Fancy Ingredients
Adding Protein When Salad Is The Main Course
Chapter 19: Cooking Healthy Red Meat Dishes
Rounding Up Flavorful Beef Dishes
Savoring Some Pork and Lamb
Chapter 20: Bringing Poultry Dishes to Your Table
Touring the World with Chicken Recipes
Gobbling Up Gobblers Year-Round
Chapter 21: Serving Great-Tasting Seafood
Focusing on the Basics — Whole-Fish and Fillet Dishes
Wanting a Quick Bite: Simple Fish Dishes
Chapter 22: Going Vegetarian to Lower Cholesterol
Beefing Up Meals with Grains and Beans
Mixing and Matching Dishes to Make a Full Meal
Chapter 23: Whipping Up Some Side Dishes
Delighting In Vegetables
Including Whole Grains
Serving Luscious Legumes
Chapter 24: Turning Out Condiments and Spreads
Stirring Up Great Flavor Accents
Making Better Homemade Than Store-Bought
Chapter 25: Starting with Appetizers and Finishing with Sweets
Making Mouth-Watering Morsels for Special Occasions
Dishing Up Fruit for Dessert
Baking Desserts That Keep Your Heart Ticking
Part 6: The Part of Tens
Chapter 26: Ten Ways to Fix Healthy Party Foods
Inviting Luscious Legumes
Turning Veggies into a Centerpiece
Flavoring Olives
Spicing Nuts
Doing Healthy Dips and Chips
Sticking Party Food on Skewers
Serving Dishes in Miniature
Pouring Appetizers
Catering Your Party with a Food Shop
Offering Forbidden Bites
Chapter 27: 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 A: Metric Conversion Guide
Appendix B: Master Shopping List
Index
About the Author
Supplemental Images
Connect with Dummies
End User License Agreement
List of Tables
Chapter 2
TABLE 2-1 Antioxidant Power in Common Foods per 3.5-Ounce Serving
Chapter 3
TABLE 3-1 Cholesterol Content and Saturated Fat in Common Foods
TABLE 3-2 GI and GL Values for Common Foods
Chapter 5
TABLE 5-1 Amount of Soluble Fiber in Oat Bran Compared with Other Foods
Chapter 7
TABLE 7-1 Cooking Times for Soaked Legumes
Chapter 8
TABLE 8-1 Nutritional Content of White Flour and White Rice
TABLE 8-2 Grain/Liquid Ratios and Cooking Times
Chapter 10
TABLE 10-1 Fat and Cholesterol Content in Lean Red Meat
Chapter 11
TABLE 11-1 Comparison of Fat Content in Chicken and Turkey
TABLE 11-2 Heart-Healthy Nutrients in 3 Ounces of Chicken and Turkey
TABLE 11-3 Defrosting Times for Whole Turkeys
TABLE 11-4 Cooking Times for Whole Turkeys at 350 Degrees
Chapter 12
TABLE 12-1 Cholesterol and Saturated Fat Content in Seafood
TABLE 12-2 Comparing Farm-Raised Fish and Wild-Caught Fish
Appendix A
TABLE A-1 Volume
TABLE A-2 Weight
TABLE A-3 Length
TABLE A-4 Temperature (Degrees)
List of Illustrations
Chapter 3
FIGURE 3-1: Comparing the dietary fats.
FIGURE 3-2: Nuts that are okay to eat in a healthy diet.
Chapter 4
FIGURE 4-1: A Nutrition Facts label.
Chapter 5
FIGURE 5-1: The large variety of grains means you aren’t limited to refined whi...
Chapter 7
FIGURE 7-1: A variety of beans.
Chapter 8
FIGURE 8-1: Cross-section of a grain of wheat.
FIGURE 8-2: Foods made with different types of grains.
Chapter 9
FIGURE 9-1: Cutting fat from your soup stock.
FIGURE 9-2: Different types of greens and lettuces.
Chapter 10
FIGURE 10-1: Cutting meat across the grain.
Chapter 12
FIGURE 12-1: Fancy and easy lemon cuts for garnishing fish.
FIGURE 12-2: Some of the many ways to dress up a fish.
Chapter 13
FIGURE 13-1: Coring a chile pepper and removing the seeds and membranes.
Chapter 14
FIGURE 14-1: Various ways to cut and serve melons, either by themselves or with...
FIGURE 14-2: Attractive ways to serve berries and other fruit.
Chapter 17
FIGURE 17-1: The proper steps for mincing gingerroot.