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Jim Peyton - Naturally Healthy Mexican Cooking: Authentic Recipes for Dieters, Diabetics, and All Food Lovers

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Jim Peyton Naturally Healthy Mexican Cooking: Authentic Recipes for Dieters, Diabetics, and All Food Lovers
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Naturally Healthy Mexican Cooking: Authentic Recipes for Dieters, Diabetics, and All Food Lovers: summary, description and annotation

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Just about everyone loves Mexican food, but should you eat it if you want to manage your weight or diabetes? Yes, absolutely! There are literally hundreds of authentic Mexican dishes that are naturally healthymoderate in calories, fat, and sugarand completely delectable. In Naturally Healthy Mexican Cooking, Jim Peyton presents some two hundred recipes that have exceptional nutrition profiles, are easy to prepare, and, most important of all, taste delicious.

Peyton starts from the premise that for any diet to work, you have to enjoy the food youre eating. Substitutions that alter the taste and pleasure of food, such as nonfat yogurt for mayonnaise, have no place here. Instead, youll find tasty, highly nutritious, low-calorie dishes from the various schools of Mexican and Mexican American cooking in Texas, New Mexico, Arizona, and California. From traditional meat, seafood, and vegetarian entrees and antojitos mexicanos, including tacos, enchiladas, and tamales, to upscale alta cocina mexicana such as shrimp ceviche and mango salsa, these recipes are authentic, simple for home cooks to prepare with supermarket ingredients, flavorful, and fully satisfying in moderate portions. Every recipe includes nutritional analysiscalories, protein, carbs, fat, cholesterol, fiber, sugar, and sodium. In addition to the recipes, Peyton offers helpful information on diet and healthy eating, Mexican cooking and nutrition, ingredients, cooking techniques, and cooking equipment.

Try the recipes in Naturally Healthy Mexican Cooking, and youll discover that comfort food can be both delicious and good for you. Buen provecho!

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Aguachile-Style Ceviche UNIVERSITY OF TEXAS PRESS AUSTIN Joe R and - photo 1

Aguachile-Style Ceviche

UNIVERSITY OF TEXAS PRESS AUSTIN Joe R and Teresa Lozano Long Series in - photo 2

UNIVERSITY OF TEXAS PRESS, AUSTIN

Picture 3

Joe R. and Teresa Lozano Long Series in Latin American and Latino Art and Culture

Copyright 2014 by the University of Texas Press

All rights reserved

First edition, 2014

Requests for permission to reproduce material from this work should be sent to:

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University of Texas Press

P.O. Box 7819

Austin, TX 787137819

http://utpress.utexas.edu/index.php/rp-form

Design by Lindsay Starr

LIBRARY OF CONGRESS CATALOGING-IN-PUBLICATION DATA

Peyton, James W.

Naturally healthy Mexican cooking : authentic recipes for dieters, diabetics, and all food lovers / by Jim Peyton.

pages cm

Includes bibliographical references and index.

ISBN 978-0-292-74549-0 (pbk. : alk. paper)

1. DiabetesDiet therapyRecipes. 2. Low-calorie dietRecipes. 3. Reducing dietsRecipes. 4. Mexican cooking. I. Title.

RC662.P49 2014

641.5'6314dc23

2014018327

ISBN 978-0-292-75866-7 (library e-book)

ISBN 978-0-292-75867-4 (individual e-book)

doi:10.7560/745490

This book is not intended as a medical manual. It contains information that can help readers make informed decisions about their health, but it is not intended as a substitute for professional medical advice. Readers with a health condition are encouraged to seek competent medical care.

Preface

I USED TO STRUGGLE with keeping my weight and cholesterol in check, especially when I indulged my passion for Mexican fooduntil I learned how to do it with no loss of pleasure and satisfaction! The first step in solving the problem was to understand why I enjoyed food so much. I realized that a good meal, besides the obvious answer of great taste, has the power to banish stress to a distant memory and that I unconsciously relied on that. Since then I have discovered that countless others use food as a way to deal with the pressures of daily life. I also learned that many will not give up their favorite foods, even after dire warnings from their physicians.

It followed that, for food lovers, the key to dieting and eating healthily could have nothing to do with blanket approaches to things like fat and carbohydrates, and certainly nothing to do with eating food they disliked. The more logical road to health through diet would be to eat meals with good nutrition profilesnot too many calories or too much fat, sugar, and unpronounceable chemicalsbut that food must be so delicious that it provides the all-important reward. Only then would we welcome it as a permanent part of our lifestyle as opposed to a barely tolerated diet to be abandoned at the first sign of success.

I soon discovered another important truth: it doesnt matter how healthy your food is if you eat too much of it. Fortunately, foods that are nutritious, delicious, and made with high-quality ingredients are so satisfying that most people are content with smaller portions. The simple and rewarding approach I envisioned and now use can be summed up as eating food that is delicious and healthy in moderate portions.

At first I wondered if it would work with Mexican food. Were there enough healthy and truly delicious recipesrecipes good enough to be served in restaurantsthat didnt take all day to prepare? It did work, even better than I thought possible. I quickly discovered that there are more delectable, easy-to-prepare Mexican dishes with exceptional nutrition profiles than I imagined when I began this exploration over forty years ago. This book contains the commonsense advice and outstanding recipes that have been successful for me, and there is no reason they cannot work for everyone who loves good food!

Acknowledgments

TO ALL THOSE WHO provided advice and help, including Bill Lende, Candace Andrews, Elena Hannan, Lucinda Hutson, Elizabeth Johnson, Lewis and Mary Fisher, Dr. Donald and Judy Gordon, Dr. Jerald Winakur, Linda Thoennes Farr, Diana Barrios, Angela Shelf Medearis, and, above all, my ever-supportive wife, Andrea. I also want to thank the too-numerous-to-mention cooks who, over so many years, have chronicled Mexicos cuisine, providing invaluable reference material for those who follow them. Finally, I want to thank the professionals at UT Press who did such an amazing job of turning my scribbles into something to be proud of, most especially Casey Kittrell, Leslie Tingle, and Kathy Bork.

Swordfish Shish Kebab Steak Combination Plate Pollo Agridulce - photo 4

Swordfish Shish Kebab

Steak Combination Plate Pollo Agridulce Potato Gorditas - photo 5

Steak Combination Plate

Pollo Agridulce Potato Gorditas Santa Mariastyle Tri-tip Steak with - photo 6

Pollo Agridulce

Potato Gorditas Santa Mariastyle Tri-tip Steak with Pinquito Beans - photo 7

Potato Gorditas

Santa Mariastyle Tri-tip Steak with Pinquito Beans Salsa Ingredients in - photo 8

Santa Mariastyle Tri-tip Steak with Pinquito Beans

Salsa Ingredients in Molcajete Breakfast Corn Cakes Grilled Nopal and - photo 9

Salsa Ingredients in Molcajete

Breakfast Corn Cakes Grilled Nopal and Mexican Street Corn Grilled - photo 10

Breakfast Corn Cakes

Grilled Nopal and Mexican Street Corn Grilled Quail Roasted Tomatoes - photo 11

Grilled Nopal and Mexican Street Corn

Grilled Quail Roasted Tomatoes Steak Served with Enchiladas - photo 12

Grilled Quail

Roasted Tomatoes Steak Served with Enchiladas Stuffed Button Mushrooms - photo 13

Roasted Tomatoes

Steak Served with Enchiladas Stuffed Button Mushrooms Orphans Rice - photo 14

Steak Served with Enchiladas

Stuffed Button Mushrooms Orphans Rice Arroz Hurfano Fresh Corn - photo 15

Stuffed Button Mushrooms

Orphans Rice Arroz Hurfano Fresh Corn Tamales Cheese Crisp and - photo 16

Orphans Rice (Arroz Hurfano)

Fresh Corn Tamales Cheese Crisp and Mexican Pizza Cactus Smoothie - photo 17

Fresh Corn Tamales

Cheese Crisp and Mexican Pizza Cactus Smoothie Ingredients Pasta - photo 18

Cheese Crisp and Mexican Pizza

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