ALSO BY ROBERT H. LUSTIG
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First published by Hudson Street Press, a member of Penguin Group (USA) LLC, 2014
Copyright 2013 by Robert H. Lustig
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ACKNOWLEDGMENTS
T his book is the culmination of the hard work of the three authors but also of the three families that support them and eat and drink with them. Robert lives and cooks with Julie, his wife of nineteen years, and their two amazing children, Miriam (fourteen) and Meredith (eight). All are on board. Julie was the brain trust behind the recent e-book Sugar Has 56 Names: A Shoppers Guide. Meredith wants to be a chef and has already decided shes opening an Italian restaurant when she grows up. But it will go light on the pasta and no panna cotta .
Cindy and her husband, Lance, a pediatrician, live in Walnut Creek, California, twenty miles east of San Francisco. Cindy and Lance have a blended family of eight children: daughters Danielle, Rose, Jennifer, and Sarah, and sons Joe, Zack, Alex, and Ben. They have nine grandchildren and three on the way. Lance helps Cindy run the family restaurant, Sunrise Bistro. Cindy loves cooking in general, but especially with her family. Her grandkids love picking tomatoes, raspberries, and strawberries in her large kitchen garden. They clamor for ricotta gnocchi and multi-grain pizza (both recipes are in this book), not cookies and candy.
Heather lives just a few blocks from Rob with her husband, Pete, an editor at Bloomberg News, and her daughter Erin (twelve), who loves sugar but knows she needs to limit it. When Pete and Heather met, Pete thought two Big Macs and a shake was a good meal. Suffice to say, hes changed a lot in the last twenty-five years! Erin, like Meredith, loves to cook. Her specialties so far are whole-grain bread, salad, and spaghetti sauce.
And finally, major kudos to Cindys Kitchen Helpers, the people who did the heavy lifting to make this book a reality. Assistant Kristin Zellhart, fellow teachers Pam Deane and Patrick Oliver, the nutritionists who helped compile the USDA nutritional information for each dish, and all the kids in Cindys classeswithout them, this book would never have happened.
Dedicated to my late father, Richard Lustig (19272013), who was my biggest fan. During his life, he battled all forms of adversity, and somehow beat the odds and came out on top. Every time I came up against it, Id ask What would Dad do? and he always showed me the way forward. I was his biggest fan and he was my hero. I will miss him for the rest of my life.
CHAPTER 1
COOK OR BE COOKED
H ow many times have you had, or heard, these conversations?
I know Im carrying extra weight, but I just cant lose it.
Or:
I lost twenty pounds last year, but Ive gained it all back and then some.
Or:
My doctor just told me that if I dont watch my diet and start exercising, Im on my way to developing diabetes.
This cookbook has been written to end those conversations. It will teach you to reorient your food life and your life in general. It will help you feel better, live healthier, be more productive, andbelieve it or notlose weight without dieting. You will be able to do this by taking advantage of the hormones that control energy balance and satiety, the feeling of being full.
Drafted with my dear friend, chef Cindy Gershen, these dishes are down-to-earth, decidedly easy, and delicious. The recipes either minimize or eliminate the ingredients that do damage to our bodies and our health: fructose (the sweet molecule that makes up refined sugar); refined carbohydrates; and processed (fiberless) foods of all kinds. They emphasize ingredients that will help your body recalibrate how it uses energy and stores fat: whole grains, whole vegetables (peels and all!), fiber, omega-3 fatty acids, and high-quality protein. And here is a huge plus: most of them can be made in less than thirty minutes of active cooking time.
These recipes have not been pulled out of thin air. They are based on the science I outlined in my first book about the obesity and diabetes pandemics, Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. They have been drawn from the more than thirty years of experience that Cindy has had as a successful restaurateur and caterer in the San Francisco Bay Area, where we both live.
WHY THIS COOKBOOK?
Frankly, you need this cookbook, no matter what your weight. Its not just because the way most of us are eating today is making us fat. Even more alarming, the Industrial Global Diet is making us seriously ill. As I explain more fully in Fat Chance, 40 percent of normal-weight Americans suffer from the same diseases as the obese: type 2 diabetes, lipid disorders, hypertension, heart disease, cancer, and dementia. Being thin or normal weight is not a Get Out of Jail Free card.
This affects all of us, doctors included. For instance, my friend, colleague, and noted surgeon turned nutrition scientist Dr. Peter Attia discovered that he was prediabetic, even though he is young, slender, and exercises three or four hours a day. Dr. Attia recounted his personal experience with prediabetes in a TEDMED talk: http://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes.html. He lost forty pounds and reversed his prediabetes with improvements in his diet.