Joy Bauer M.S. R.D. C.D.N. - Cooking With Joy: The 90/10 Cookbook

THE 90/10 COOKBOOK

Joy Bauer, M.S., R.D., C.D.N.,

with Rosemary Black

St. Martins Press New York

COOKING WITH JOY: THE 90/10 COOKBOOK . Copyright 2004 by Joy Bauer, M.S, R.D., C.D.N. All rights reserved. Printed in the United States of America. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews. For information, address St. Martins Press, 175 Fifth Avenue, New York, N.Y. 10010.

www.stmartins.com

Design by Leah Carlson-Stanisic

ISBN 0-312-31253-9

First Edition: January 2004

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For my wonderful parents, Ellen and Artie Schloss.
You empower me with confidence and love.

Many exceptional people were involved in the creation of this book, including colleagues who helped with fact-finding and recipe development, friends and family who lent their taste buds (over and over again), publishing professionals who put the entire puzzle together, and my extraordinary clients who constantly remind me what works, and what doesnt. I am eternally grateful to all of them.

First, let me personally thank Rosemary Blackits an honor to have your name on my book. Youre a fabulous writer, cook, superstar mom, and special friend. You have my deepest respect and gratitude and six kids! Unbelievable.

A tremendous thanks to my literary agent, Jane Dystel. Youre always there to guide me in the right direction and I appreciate every minute of it.

To my wonderful editor, Heather Jackson, whose ingenious capabilities helped to transform Cooking with Joy into a full-blown kitchen bible. I feel lucky to have had the opportunity to work with you.

To the entire crew at St. Martins Press, your enthusiasm and dedication are greatly appreciated. Special thanks to Sally Richardson and Matthew Shear for giving me this opportunity, Mike Storrings for making my books sparkle, Elizabeth Bewley for all that you do, John Murphy and Yamil Anglada for publicity, and Elizabeth Catalano for her production expertise.

To Kyle Shadix, M.S., R.D., a talented chef, expert nutritionist, and one hell of a great guy! Thanks for providing your dynamite recipes. Theyre scrumptious.

To Veronica Laslo for sharing your Chicken Paprika, and to Rebecca Gainen for your secret cookie potion. Also, big thanks to Hiranth Jayasinghe and Brett Ludy at BlueEarth Caterers in New York City, for lending two fabulous recipes.

To my unstoppable research team: Polina, M.S., R.D., Mili Desai, M.S., R.D., Alyse Levine, M.S., R.D.E., and Rebecca Gainen, M.S., R.D.E. Appreciation is an understatement! Thanks to your diligence and attention to detail, we covered it all.

A special thanks to the folks who shared their 90/10 success stories: L.W., Harold I., Laura C., and Sara M.

To my guinea-pig taste testers: The Beal family: Debra, Steve, Ben, Noah, Harvey, and Jenny (Becca, Ill get you on the next book). The Schloss family: Ellen, Artie, Pam, Dan, Charlie, and Glenn. The Bauer family: Carol, Vic, Jason, Harley, and Mia. The Malachowsky family: Mary and Nat. The Farruggio family: Nancy, Sal, Brielle, and Andrew. The Cohen/Shapiro family: Nancy, Jon, and Camrin. And a special thanks to Lisi Epstein, Shannon Green, Maria Santoro, and many others who had no idea what they were in for when they entered my house.

To ABCs Good Morning America producers Patty Neger and Janice Johnston for giving me the opportunity to serve my recipes at our Lock the Door, Lose the Weight segment series.

To John Ottavino for making me feel glamorous. And, of course, special thanks to Cindy Cinicolo and Louisa Guigli.

To the dedicated dietitians/nutritionists at Joy Bauer Nutrition: Lisa Mandelbaum, Jennifer Medina, Maria Baldo, Elyssa Hurlbut, Laura Pumillo, Erica Ilton, Nicole DiLorenzo, Suzanne Magnotta, Lisa Young, Betty Kovacs, and Katherine Brooking. Thanks for your advice, opinions, and energy.

Most important, Id like to thank my family for making my life shine: my husband, Ian, and my three children, Jesse, Cole, and Ayden Jane. I just love you so much!

Stuck in a diet rut? Convinced that youll be on the gain-and-lose seesaw for life? Think youll never look the way you want to look? Youre wrong. This unique book will revolutionize the way you think about food and how you prepare it. Cooking with Joy is the follow-up to my best-selling 90/10 Weight-Loss Plan. My first book walks you through a detailed diet regimen. Its based on the realistic food strategy: eat healthy 90 percent of the time and have fun the other 10 percent. This new book further educates you about how to lose weight, maintain a healthy lifestyle, and become savvy in your kitchen without feeling hungry or deprived.

This book enhances your 90/10 success by educating you on shopping smart, helping you to become comfortable with cooking, and providing more than one hundred new recipes that are perfectly calculated to fit into my original 90/10 weight-loss regimen. Even if you are not trying to shed pounds or not following my original 90/10 Weight-Loss Plan, Cooking with Joy offers valuable information that will be beneficial to your health and overall well-being.

Youll learn how to decipher a nutrition label, how to decide which meats and poultry are worth buying, and how to zero in on the finest, freshest fruits and vegetables. I explain the best method for shopping for everything from breads to cereals to dairy products with an eye toward getting the best nutritional buys. And I steer you away from the high-fat, high-sugar foods that are sure to undermine your weight-loss regimen. I even provide you with the best bets in brand-name items.

Whats more, this is a book for everyone to cook from: those who are into fitness and those who are totally clueless about nutrition, people of every weight and body type, and those from every economic background. As mentioned earlier, its got an information-packed shopping chapter that will make you feel like a supermarket expert. And my cooking strategies will have you expertly preparing low-fat braised meats, sauted vegetables, and delicious stir-fries that taste so good you wont want to follow them up with empty-calorie, high-fat snacks.

If youve followed my 90/10 Weight-Loss Plan, you know how it works. Aimed at helping you experience fast, effective, and healthy weight loss, it includes ample amounts of nutritious fare, coupled with portion-controlled fun indulgences. Its a plan that makes you feel motivated and satisfied, and its easy to follow, since all the 90/10 menus are carefully calculated to maximize nutritional intake while keeping total calories low enough to guarantee weight loss.

My entire food strategy is based on 90 percent healthy and 10 percent fun. Roughly 90 percent of your food intake should come from healthful, well-balanced meals, while 10 percent is the average amount of calories that should come from fun food choices. Of course, its not an exact math; in fact the percentages range from 80 percent healthy and 20 percent fun to 100 percent healthy and 0 percent fundepending on what plan youre following and which fun food you choose on a given day.