Bobby Flay - Bobby Flays Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire

ALSO BY BOBBY FLAY Bobby Flays Boy Gets Grill: 125 Reasons to Light Your Fire! (with Julia Moskin) Bobby Flay Cooks American: Great Regional Recipes with Sizzling New Flavors (with Julia Moskin) Bobby Flays Boy Meets Grill: With More Than 125 Bold New Recipes (with Joan Schwartz) Bobby Flays From My Kitchen to Your Table (with Joan Schwartz) Bobby Flays Bold American Food (with Joan Schwartz)

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www.SimonandSchuster.com Copyright 2005 by Boy Meets Grill, Inc. Color food photographs copyright 2005 by Gentl & Hyers Black-and-white photographs copyright 2005 by John Dolan All rights reserved, including the right of reproduction in whole or in part in any form. SCRIBNER and design are trademarks of Macmillan Library Reference USA, Inc., used under license by Simon & Schuster, the publisher of this work. For information about special discounts for bulk purchases, please contact Simon & Schuster Special Sales: 1-800-456-6798 or business@simonandschuster.com DESIGNED BY ERICH HOBBING Text set in Rockwell Manufactured in the United States of America 10 9 8 7 6 Library of Congress Control Number: 2005045053 ISBN-13: 978-0-7432-7272-8 ISBN-10: 0-7432-7272-2
eISBN:978-1-439-10478-1 This book is dedicated to Sophie and Stephanie, who encourage me to make healthy choices every day of my life. Stephanie Banyas Sally Jackson Beth Wareham Rica Allannic Jane Dystel John Fulbrook John Dolan Gentl & Hyers Neil Manacle Laurence Kretchmer Jerry Kretchmer Jeff Bliss Stephanie March Dorothy Flay Bill Flay The staffs of Mesa Grill NY, Bolo, and Mesa Grill Las Vegas Food Network CBSs The Early Show When Bobby Flay asked me to work with him on his next cookbook, I was thrilled! Im a huge fan of his restaurants and television shows and was ecstatic to hear that a great chef was also interested in healthy eating. Bobbys food is renowned for its bold flavor, and my task was to take his art and apply the science of nutrition. He was particularly interested in carbohydrateseliminating the bad and incorporating the good.

The resulting recipes are carb-healthy and packed with all the excitement that is the hallmark of Bobbys cooking. As a nutritionist who owns two of New Yorks largest nutrition centers, I meet with people every day. Some just want to lose ten pounds, while others have been referred by physicians who specialize in everything from pediatrics to sports medicine. And if there is one category that confuses most everyone, its carbohydrates. They believe that watching their carb intake means consuming lots of protein, swearing off potatoes and bread, and thinking nothing of chugging fruit juice and sweetening their oatmeal with honey. Well, all carbs are not created equal.

Simple carbohydratessugars of all colorsare all considered bad carbs and should certainly be limited. Unfortunately, simple carbohydrates are in everything from bottled barbecue sauce to commercial fruit juice, and because these sugars are practically already broken down into the form the body can utilize, they raise blood sugar levels too high, too quickly. While white, refined products arent considered simple carbohydrates, they also rapidly convert into sugar after ingestion, causing sugar spikes and then subsequent crashes. These swings sap your physical and mental energy, not to mention what they can do to your weight. What you want are the good carbscomplex carbohydrates that provide ample nutrition. They are nutrient-rich, high-fiber vegetables; whole grain foods; beans; and fresh fruits that are crucial to a healthy diet, reducing the risk of everything from cardiovascular disease to diabetes and cancer.

These good carbs break down more slowly in the body, allowing you to maintain a constant energy level throughout the day. They also provide essential nutrients and help you feel fuller longer, and thats critical for achieving and maintaining a healthy weight. None of the recipes in this book contains more than 10 percent of its total calories from simple sugars and refined carbs; and if the sugar content of a recipe exceeds 10 percent, its from naturally occurring sugars found in healthy nutritious foods, such as low-fat dairy products, fresh fruits, and certain vegetables. In addition to information about carbohydrates and sugar content, youll find breakdowns for calories, total and saturated fat, cholesterol, protein, sodium, and fiber. To ensure nutritional accuracy, our analyses include only the amount of marinade, sauce, and dressing actually consumed in one serving. Pay close attention to the numbers if you have a medical condition that necessitates it.

Watch the calories if weight loss is your concern. If you are on a low-salt diet because of high blood pressure, simply eliminate the added salt or decrease the amount you use in a recipe. Some recipes are higher in saturated fat than others (especially those that feature red meat and whole milk cheese), so you might want to reserve these for special occasions. For those of you who watch your saturated fat intake for medical reasons, turn to the poultry and fish dishes in this book. As for the rest of us, approach these nutritional analyses through the filter of common sense. If you have a heavy lunch, balance it out with a light supper lower in calories and fat.

A few other health notes: As I analyzed these recipes, I noticed that many are chockfull of disease-busting ingredients. For example, chile peppers, which Bobby uses a lot of, contain capsaicina chemical that stimulates circulation and acts as a safe, natural appetite suppressant. Olive oil is another wonder food found in many of these dishes. A monounsaturated fat, olive oil helps lower LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol. The grilled salmon recipes in these pages are my absolute favorites because theyre low in saturated fat, loaded with protein, and packed with omega-3 fats, which are found naturally in fish oils and benefit coronary health. On behalf of the carb-phobic and the total-versus-saturated-fat-confused everywhere, I thank you, Bobby Flay.

These good-carb, great-taste recipes offer health and flavor. Healthfully yours, Joy Bauer, MS, RD, CDN BOBBY FLAYS GRILLING FOR LIFE

First things first: I am not a nutritionist. I am a chef. I am not looking to create a new diet fad. Nor am I trying to jump on somebody elses bandwagon. What I am looking to do is to show how a healthy lifestyle can be enhanced by delicious meals from the grill.

And this isnt just any food, for there are plenty of diet books and magazines with nutritionally sound (and a lot of bland) recipes out there already. This is the food that people want to eatexciting, full of flavorand it just so happens that you can make all of it while keeping within the guidelines of many of the current popular diets. Modifying the way you eat doesnt mean that you shouldnt really enjoy your food or that you cant feel proud to serve it to family and friends. I could never put a dish on the table that I didnt feel met both of those standards. Im not talking no carbs or low carbs, nonfat or low-fat. I am talking about the

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