Dawn Hall - Busy Peoples Low-Carb Cookbook

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It is with a grateful heart that I dedicate
this book to my three younger sisters, who I am
fortunate to have as friends also: Kellie Dashner,
Desire Oberhouse, and Lana Leiniger. (Okay, I said it. You are all younger than me. Now be kind
and dont rub salt in my wounds about my being the oldest
of all seven of us kids. Remember, it is not how old you are
but how old you feel that is most important.)

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2005 by Dawn Hall All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any meanselectronic, mechanical, photocopy, recording, or any otherexcept for brief quotations in printed reviews, without the prior permission of the publisher.

The authors and publisher of this book assume no liability for, and are released by readers from, any injury or damage resulting from the strict adherence to, or deviation from, the directions and/or recipes herein. Thomas Nelson, Inc. titles may be purchased in bulk for educational, business, fundraising, or sales promotional use. For information, please e-mail SpecialMarkets@ThomasNelson.com. Published in Nashville, Tennessee, by Thomas Nelson. Thomas Nelson is a registered trademark of Thomas Nelson, Inc.

ISBN 978-1-4016-0515-5 (trade paper) Library of Congress Cataloging-in-Publication Data Hall, Dawn.
Busy people's low-carb cookbook / Dawn Hall.
p. cm.
Includes index.
ISBN 978-1-4016-0215-4 (hardcover)
1. Low-carbohydrate dietRecipes. 2. Quick and easy cookery. I.

Title.
RM237.73.H345 2005
641.5'6383dc22 2004028910 Printed in the United States of America 09 10 11 12 135 4 3 2 1 Complete Your Busy Peoples Library The recipes in these cookbooks are all easy to prepare and cook. They all contain 7 ingredients or less and can be prepared in less than 30 minutes. Available at better book stores everywhere. Contents Special thanks first and foremost to Larry Stone. I am so grateful for his belief in my abilities to produce a terrific low-carb cookbook. Right in line with Larry, goes a special thanks to my literary agent, Coleen OShea.

She, too, believed in my abilities and had faith that I could produce a top-quality, low-carb cookbook. Thus I did. There are two other very special people I want to thank. This book could not have come about if it were not for their help: Karen Schwanbeck, kitchen assistant and friend, and Ashley Hall, my daughter and gifted recipe tester. There is no way I could have ever produced such delicious, quality dishes if it werent for their help. It is not enough for me to just create recipes that fall within the nutritional guidelines of low-carb and low-fat.

Each recipe I create has to taste absolutely delicious, or it doesnt make the book. That means many times one idea may need to be critiqued a few times before it is good enough to reach our high standards. Some recipes we could never get to taste good enough to be included in this cookbook, no matter how hard we tried. I take pride in knowing every single recipe has been taste tested and made in my very own home. Tammi Hancock has been a lifesaver in producing the highest quality nutritional information and breakdowns for all of my cookbooks. I rely on her 100 percent and am extremely grateful to her for her precision detail and accuracy.

It would be unfair for me not to thank my loving husband, John Bialorucki, and my other beautiful daughter, Whitney Hall, for faithfully being my guinea pigs who taste-tested my numerous recipe creations every day. Often people think itd be great to have something new or different to eat every night. But to be honest, it isnt all its cracked up to be. So I thank my family, who diligently critiqued every recipe. Their feedback is priceless and is what helps me to continue creating award-winning recipes and cookbooks that keep helping others have healthier, easier lives. I do want to personally take a moment to thank you, the customers, for making my Busy Peoples cookbooks one of the best-selling cookbook series around.

I never wouldve dreamed back in 1994, when I self-published my first cookbook in order to raise money to pay for my husbands cancer treatments, that many years later these cookbooks would still be selling so strong. Thank you for telling your friends and family, and for helping spread the word about what a blessing Busy Peoples cookbooks have been in your life in helping you reach your weight-loss goals, lower your cholesterol, and feel happier and healthier than ever before. Last, but surely not least, it is to God I give all the praise and glory for giving me the gift of creating recipes. I consider this gift every bit as much of an art as a painter creating a new painting or a songwriter writing a new song. So many of these unique and creative ideas were truly a gift from God. Often I even amaze myself at how well an idea will turn out.

I know this cookbook is a God Thing, and it is to Him I give all praise and glory. Carbohydrate Overload Eating low-fat foods not only helps prevent cancer, heart disease, and diabetes, but according to Dr. Dean Ornish in his book Eat More, Weigh Less, it can even reverse heart disease. This is wonderful news for people like me, who have a history of heart disease and cancer on both sides of the family. In the 1980s when low-fat became more prevalent, manufacturers jumped on the bandwagon, selling all kinds of low-fat and fat-free products. These processed products, however, were packed with simple carbohydrates known as sugars.

Although the low-fat processed foods are better than the high-fat processed foods, they should still be eaten in moderation and only occasionally. Just because they are low in fat doesnt mean they arent fattening. When you take in too many simple carbohydrates without extra exercise, they turn to fat. For good health, nothing compares to Gods healthy foods, such as whole grains, fresh fruits, vegetables, and lean proteins. Many people have the mind-set that fat-free is okay to eat till their hearts content without any concern to portion control. This kind of thinking has made Americans more overweight, out of shape, and feeling more fatigued than ever before.

To top it off, peoples hunger pangs kick into high gear, and they often feel more hungry shortly after theyve eaten a bunch of processed, fat-free, compact, carbohydrate foods than if theyd eaten nothing at all. It happened to me, too. Even though I was watching my diet, I was gaining weight. I joined the biblically-based, weight-loss support group First Place. I lost eight pounds of unhealthy, unwanted fat in twelve weeks and discovered that I had been on a carbohydrate overload. Simply put, I was eating too many processed simple carbohydrates that made me feel hungrier throughout the day.

I cut back on flour and sugar, and continued eating low-fat, healthy proteins along with all food groups such as fruits, vegetables, and whole grains. (Sorry folks, white flour, sugar, candy, and fried foods are not major food groups.) I feel less hungry throughout the day, and my cravings have declined as well. Eating fewer carbohydrates, especially sugary foods, along with eating more fiber has helped me feel healthier and become leaner. Many of us have heard of peoples successful weight loss on the induction phase of Dr. Atkins diet of eating mostly proteins and three cups of green vegetables daily. Regrettably, many people do not incorporate healthy fruits, vegetables, and whole grains in appropriate serving sizes as the doctor had intended.

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