Marlene Koch - Eat What You Love--Everyday!: 200 All-New, Great-Tasting Recipes Low in Sugar, Fat, and Calories

Readers Love

COOKBOOKS!

Thank-you for creating such awesome recipes!! At the age of 37, I was diagnosed with diabetes, high cholesterol, and high blood pressure. I switched my diet to your recipes, and after 6 months was 50 pounds lighter and off all medications. To date, I have lost an amazing 110 pounds, and have gone from a size 22/24 to a 6/8! Your cookbooks are my bibles. They make it easy to make eating well a part of my daily life, and my husband and my daughter absolutely LOVE everything I make!

MIRIAM GERACI OLSON, New Britian, Connecticut

Marlene, it has been exactly 3 months since I started my health crusade using your cookbook Eat What You Love. Since then, I have lost a total of 37 pounds and eagerly bought Eat More of What You Love. From it, I cooked each of my sons birthday dinners! Thank you for your great recipes!!

KATHY FOGELGREN, Wilmington, Delaware

I just had to tell you how wonderful your books are. I have a very picky husband and children, and couldnt be more pleased. All of the recipes are easy-to-follow, quick, and DELICIOUS. My husband now goes for seconds (a first for him), and my kids ask me to cook from your books. I had no idea it could be so easy to keep my family healthy AND happy.

RHONDA WILLIAMS, Scottsdale, Arizona

I am over-the-top excited to share that with your cookbooks my husband has lost 55 pounds and I just reached 30 pounds today!!! Jims blood sugar readings have gone from the 200s down to 95 to 100! We are so happy. You have taught us that you can eat healthy, and still have great tasting food for life! Thank you Marlene!

HOLLY NELSON, Ranchester, Wyoming

I have lost 52 pounds and 4 dress sizes due to your wonderful recipes, and I am like a new person!! I cant thank you enough for the great tasting recipes you have created. The delicious food has helped me stay on the straight and narrow, and I never feel deprived. Thank you, thank you!!

ROSE MARIE YOUNG, Trenton, New Jersey

2014 by Marlene Koch

Published by Running Press,

A Member of the Perseus Books Group

All rights reserved under the Pan-American and International Copyright Conventions

This book may not be reproduced in whole or in part, in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system now known or hereafter invented, without written permission from the publisher.

Books published by Running Press are available at special discounts for bulk purchases in the United States by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA 19103, or call (800) 810-4145, ext. 5000, or e-mail .

This book offers recipes and tips that should be included as part of an overall healthy diet. Readers are advised to consult with a qualified health professional for specific dietary needs or concerns.

Library of Congress Control Number: 2013950314

E-book ISBN 978-0-7624-5190-6

9 8 7 6 5 4 3 2 1

Digit on the right indicates the number of this printing

Cover and Interior design by Susan Van Horn

Edited by Jennifer Kasius

Typography: Avenir, Mrs. Eaves, and Filosofia

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table of contents

G uilt-free goodness, times three! Its been said that the best things in life come in threesand such is my promise as Eat What You Love Everyday joins Eat What You Love and Eat More of What You Lovethe first two cookbooks in my (now, three-book) Eat What You Love cookbook series. The journey I have had with these books has been nothing short of incredible, and with over 500,000 books of the first two books sold, I am humbled and honored to have had so many people purchase them, cook from them, and recommend them to family and friends. From stories of tremendous weight loss and defeating diabetes, to having their healthy hating husbands and finicky teens run to the table for (unbeknownst to them) healthy meals, to the joy of discovering, or rediscovering, cooking, countless readers have also been kindhearted enough to share the numerous ways the books have improved their livesand for that I am most grateful.

I passionately believe that everyone deserves to eat the foods they love. As a cooking instructor and registered dietitianwho comes from a large family that loves to eatI feel incredibly fortunate to be able to deliver both good health and great taste to my readers, and those they love. In that spirit Im delighted to share that Eat What You LoveEveryday! offers 200 all-new, amazingly tasty, easy, healthy recipes that everyone can enjoyevery day of the week.

Like three notes in a chord, this book has been built to stand alone, as well as complement the other two Eat What You Love books in perfect harmony. Firsts for this book include my incredible Cook It Fast or Slow chapter, which features thirteen double-duty recipes; every delectable recipe in the chapter includes both pressure cooker and slow cooker instructions. (Im pretty sure this is a first for any cookbook :) !) Youll also find new options for nondairy milk alternatives, gluten-free baking, and sweeteners. And for entertaining, you will find an expanded menu section with eight mouthwatering menus, along with even more tips and hints to make entertaining as easy and carefree as it is delicious.

As in the two previous much-loved titles, there are no repeated recipes (with the exception of my signature Unbelievable Chocolate Cake), and as always, all ingredients are easy-to-find and the recipes easy-to-make, with most recipes taking fewer than 30 minutes active time. Portion sizes are real, not skimpy, and nutrition information is comprehensive and accurate.

Most of all, while Ive slashed the sugar, trimmed the fat, and cut the calories, taste always comes first! New Southern-style specialties like Savory Southern-Style Biscuits, Eggs, and Gravy will have your family popping out of bed, while Weeknight Chicken and Dumplings will have them running for the supper table. Fresh, fabulous restaurant makeovers (one of my specialties) include 14-Karat Carrot Cake Pancakes, Panda-Style Chicken Chow Mein, and Quicker-Than-Takeout Sweet and Sour Chicken. Youll find these recipes (and others), as seen in my revealing Dare to Compare notes, clocking in with up to 75% calorie savings, or more! Updated classics come by way of dreamy Deviled Eggs, savory Skillet Shepherds Pie, and a much-requested holiday favorite, luscious Classic Green Bean Casserole. If you are looking for recipes that offer a fun new twist with familiar, beloved flavors, youll find plenty: my Pizza Frittata, Any Day Stuffin Muffins, and 15-Minute Meat Loaf Dinner quickly come to mind. And of course, as usual, if you are a sweet lover (like me!), I havent forgotten you. Nothing says you care like baking for the ones you love. For every day, and any occasion, youll discover plenty of guilt-free goodies, including creamy Red Velvet Cheesecake Cupcakes, 5-Ingredient Strawberry Blossom Pudding Cups, and Tiramisu, to name a few (each averaging fewer than 150 calories per serving!).