Over 125 New and Revised Recipes
DANA CARPENDER
The New
500 LOW-CARB RECIPES
500 Updated Recipes for Doing Low-Carb Better and More Deliciously
INTRODUCTION
Welcome to Low-Carbohydrate Variety!
W hats the hardest thing about your low-carb diet? And whats the most common reason that people abandon their low-carb way of eating and all the health benefits and weight loss that come with it?
Boredom. People just plain get bored. After a few weeks of scrambled eggs and bacon for breakfast, a hamburger with no bun for lunch, and a steakno baked potatofor dinner, day after day, people get fed up and quit. They just cant face a life of food monotony. Sound familiar?
If youve been getting bored with your low-carb diet, this is the book for you. Youll find dozens of exciting ways to vary a hamburger, a steak, pork chops, chicken, and fish. Youll find a wide variety of side dishes and salads. Youll find snacks and party foods that you can eat without feeling like youre depriving yourself. Youll even find recipes for bread, not to mention muffins, waffles, pancakes, and granola. In short, this book has recipes for all sorts of things you never dreamed you could have on a low-carb diet.
Did I come up with these recipes for you? Heck, no! I came up with these recipes for me.
Who am I? Im a person who, through circumstances that surely could have happened to anyone, has spent the past several years writing about low-carbohydrate dieting. In fact, I spent so much time answering questions for the curious that I finally wrote a book, How I Gave Up My Low Fat Diet and Lost Forty Pounds! To supplement the book, I started an e-zinean Internet newsletterfor low-carb dieters, called Lowcarbezine! Knowing that recipes had been instrumental in my success, I included one or two in every issue. Lowcarbezine! is gone, but Im still coming up with recipes!
Ive always loved to cook, and Ive always been good at it. My friends long ago dubbed me The God of Food. So when low-fat, high-carb mania hit in the 1980s, I learned how to make a killer low-fat fettuccine Alfredo, curried chicken and mixed grain pilau, black beans and rice, blue corn pancakes, low-fat cheesecakeyou name it.
And I got fat. Really fat. And sick. And tired. Thank heavens, in 1995 I got smart and tried going low carb, instead. Within two days my energy levels skyrocketed and my clothes were looser. It was overwhelmingly clear that this was the way my body wanted to be fed and that this was the way of eating that would make me well. I had set my foot upon a path from which there was no turning back. I was low carb for life.
The only thing that nearly derailed me was a terrible sense of Kitchen Disorientation. I had to discard the vast majority of my recipes when I dropped the grains, beans, potatoes, and such from my diet. For the very first time in my life, Id walk into my kitchen and have no idea what to cookand I had always known what to cook and how to put together a menu. It really was pretty scary, and it certainly was depressing. But I set out to become as good a low-carb cook as I had been a low-fat cook.
By 2002 that mission was accomplished, and then some! What you hold in your hands is the end result of those first years of trial and error, of learning what works and what doesnt, of experimenting to find out which substitutes are yummy and which are just plain lame.
This is not, for the most part, a gourmet cookbook, which for many of you means that the recipes you find here are recipes youll actually use. Youll find a lot of fairly simple recipes and a few more complex ones for special occasions. Theres lots of family fare herepork chops and meat loaf, burgers and chicken. Youll find lots of meals you can cook on the stove top in a simple skillet and plenty of salads you can make ahead and stash in the refrigerator, ready to be pulled out and served when you dash in the door at a quarter-to- dinnertime. Youll find many one-dish meals that are protein and vegetables combined, from main dish salads to thick, hearty soups to casseroles. Youll also find ethnic flavors from around the world right alongside comfort foods you wont believe are low carb!
WHY IS THERE SUCH A WIDE RANGE OF CARB COUNTS IN THE RECIPES IN THIS BOOK?
If carbs are your problem, then theyre going to be your problem tomorrow, and next week, and next year, and when youre old and gray. If you hope to keep your weight off, you cannot think in terms of going on a low-carb diet, losing your weight, and then going off your dietyoull gain back every ounce, just as sure as youre born. Youll also go back to blood-sugar swings, energy crashes, and nagging, insatiable hunger, not to mention all the health risks of hyperinsulinemia. In short, you are in this for life.
When I first wrote this book, Id been eating this way for seven years. As I revise it, its been almost twenty-three. If you are to have any hope of doing this forever, youre going to need to enjoy what you eat. Youre going to need variety, flavor, color, and interest. Youre going to need festive dishes, easy dishes, and comfort foodsa whole world of things to eat. Youre going to need a cuisine.
Because of this, I have included everything from very low-carb dishes, suitable for folks in the early, very low-carb induction stage of their diet, not to mention for those who are maintaining ketosis, to splurge dishes, which would probably make most of us gain weight if we ate them every day, but which still have far fewer carbs than their normal counterparts and are unlikely to awaken old food addiction demons.
Theres another reason for the range of carb counts: Carbohydrate intolerance comes in degrees, and different people can tolerate different daily carbohydrate intakes. Some of you, no doubt, need to or will choose to stay in that twenty-grams-a-day-or-less range. Many otherslucky soulscan have as much as 90 to 100 grams a day and stay slim. This cookbook is meant to serve you all.
Only you can know, through trial and error, how many grams of carbs you can eat in a day and still lose weight. It is up to you to pick and choose among the recipes in this book while keeping an eye on the carbohydrate, protein, and fat counts provided. That way, you can put together menus that will please your palate and your family while staying below that critical carb level.
However, I do have this to say: Always, always, always the heart and soul of your low- carbohydrate diet should be meat, fish, poultry, eggs, healthy fats, and low-carb vegetables. This book will teach you a boggling number of ways to combine these things, and you should try them all. Dont just find one or two recipes that you like and make them over and over. Try at least one new recipe every week. That way, within a few months, youll have a whole new repertoire of familiar low-carb favorites!
You will, as I just mentioned, find recipes in this book for what are best considered low-carb treats. Do not take the presence of a recipe in this book to mean that it is something that you can eat every day, in unlimited quantities, and still lose weight. I can tell you from experience that even low-carb treats, if eaten frequently, will put weight on you. Recipes for breads, cookies, muffins, cakes, and the like are here to give you a satisfying, varied diet that you can live with for life, but they should not become the new staples of your diet.