Irby - The 7 a Meal Healthy Cookbook : 301 Nutritious, Delicious Recipes That the Whole Family Will Love

Copyright 2009 by F+W Media, Inc. All rights reserved.
This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews. The Living Cookbook and CalorieKing.com were used for nutrition and costing analysis. Contains material adapted and abridged from The EverythingCollege Cookbook by Rhonda Lauret Parkinson, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-303-1, ISBN 13: 978-1-59337-303-0; The EverythingFlat Belly Cookbook by Fitz Koehler, MSESS and Mabelissa Acevedo, LDN, copyright 2009 by F+W Media, Inc., ISBN 10: 1-60550-676-1, ISBN 13: 978-1-60550-676-0; The EverythingGluten-Free Cookbook by Nancy T. Maar and Rick Marx, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-394-5, ISBN 13: 978-1-59337-394-8; The EverythingHealthy Meals in Minutes by Patricia M. Butkus, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-302-3, ISBN 13: 978-1-59337-302-3; The EverythingItalian Cookbook by Dawn Altomari, BPS, copyright 2005 by F+W Media, Inc., ISBN 10: 1-59337-420-8, ISBN 13: 978-1-59337-420-4; The EverythingMediterranean Cookbook by Dawn Altomari-Rathjen and Jennifer Bendelius, copyright 2003 by F+W Media, Inc., ISBN 10: 1-58062-869-9, ISBN 13: 978-1-58062-869-3; The EverythingNo Trans Fat Cookbook by Linda Larsen, copyright 2007 by F+W Media, Inc., ISBN 10: 1-59869-533-9, ISBN 13: 978-1-59869-533-5; The EverythingOne-Pot Cookbook, 2nd Edition by Pamela Rice Hahn, copyright 2009 by F+W Media, Inc., ISBN 10: 1-59869-836-2, ISBN 13: 978-1-59869-836-7; The EverythingQuick and Easy 30-Minute, 5-Ingredient Cookbook by Linda Larsen, copyright 2006 by F+W Media, Inc., ISBN 10: 1-59337-692-8, ISBN 13: 978-1-59337-692-5; The EverythingQuick Meals Cookbook, 2nd Edition by Rhonda Lauret Parkinson, copyright 2008 by F+W Media, Inc., ISBN 10: 1-59869-605-X, ISBN 13: 978-1-59869-605-9; and The EverythingVegetarian Cookbook by Jay Weinstein, copyright 2002 by F+W Media, Inc., ISBN 10: 1-58062-640-8, ISBN 13: 978-1-58062-640-8.

Published by
Adams Media, a division of F+W Media, Inc.
57 Littlefield Street, Avon, MA 02322. U.S. A.
www.Adamsmedia.com ISBN 10: 1-4405-0338-9
ISBN 13: 978-1-4405-0338-2
eISBN: 978-1-4405-1367-1 Printed in the United States of America.
J I H G F E D C B A Library of Congress Cataloging-in-Publication
Data is available from the publisher. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. From a Declaration of Principles jointly adopted by a Committee of the American Bar Association and a Committee of Publishers and Associations Many of the designations used by manufacturers and sellers to distinguish their product are claimed as trademarks. From a Declaration of Principles jointly adopted by a Committee of the American Bar Association and a Committee of Publishers and Associations Many of the designations used by manufacturers and sellers to distinguish their product are claimed as trademarks.

Where those designations appear in this book and Adams Media was aware of a trademark claim, the designations have been printed with initial capital letters. This book is available at quantity discounts for bulk purchases. For information, please call 1-800-289-0963. CONTENTS INTRODUCTION When I became a chef,I learned that most people really want to learn how to enjoy healthy foods. It wasnt as if my cooking students set out every day to eat foods that were full of fat and laden with calories; most of them truly did not know what healthy eating meant. My mother always taught me a colorful plate is a healthy plate. She cooked nutritious, delicious, well-balanced meals for my family literally every day.

Looking back, I cannot imagine how she did it, but I do my best to do the same for my family and for others. Once I became a professional chef, I jetted off to Italy to work at Beccofino Ristorante and Wine Bar in Florence, Italy, with Executive Chef Francesco Berardinelli. There, Chef Francesco introduced me to the world of fresh herbs, citrus, and infusing flavors. His innovative menus and simplistic style helped mold me into the chef I am todayThe Bikini Chef. My cooking specialty focuses on figure-flattering flavors great-tasting gourmet food that is pleasing to your palate and helps you look and feel great in a bikini or anything else youre wearing. Eating healthy often carries the misconception of being more expensive, but that is not necessarily true anymore.

This book features a whopping 301 recipes that will help you enjoy a more balanced diet and stay within your budget. When cooking on a budget, a few essential guidelines apply. First, preplan your meals. Select a few recipes, then make a shopping list of the ingredients you need. Always check your pantry first to be sure you know what you already have. Shopping with a list helps you stay on target and avoid overspending, plus it saves time, and time is money.

Another good general rule to follow is to never shop hungry. You tend to overspend and buy unnecessary items. When you are ready to go to the store, make sure to check your local papers and your coupons for any items on special. If you find chicken or beef on sale, for example, try to stock up and keep extra portions in the freezer for future meals. Freeze them in individual or family-size servings for ease in defrosting. When shopping on a specific budget, always send the most experienced shopper to the store.

An inexperienced person will not know how to compare prices, and may also not realize the price differences between specific brands. Plus, inexperienced shoppers often do not adhere to the shopping list resulting in either the wrong items, or needless items, and a blown budget. The cost for each recipe was computed combining personal research at local markets and Coborns Delivers (www.cobornsdelivers.com). The cost you see is for the entire recipe, not per serving. Nutritional values (given per serving) were based upon both The Living Cookbook and CalorieKing (www.calorieking.com). I highly recommend CalorieKing.com, as they have information on virtually every meal, brand, restaurant, and food item imaginable.

A s you go throughout the book, you may notice some recipes seem a little higher in calories, fat, or carbohydrates than you might imagine. Keep in mind that the key to a healthy lifestyle is everything in moderation. So pair those higher-fat or higher-calorie foods with other lower-fat, lower-calorie foods and enjoy in moderation. In the first two chapters, youll find information about the fundamental principles of good nutrition, along with some simple tips on living a healthy lifestyle. These are designed to help answer basic questions and to give you some ideas on how to make changes toward living a healthier lifestyle. Buon appetito! CHAPTER 1
BASIC ELEMENTS OF
GOOD NUTRITION Think of your body as an engine that needs fuel.

If you drove a nice car that required unleaded fuel, would you put diesel fuel in it every day? No, of course not! Naturally, it is foolish to think we are going to fuel our bodies every single day with the perfect balance of nutrients, calories, foods, and beverages to optimize our overall health. And, as silly as that even sounds, it is true! There are too many foods that look and taste so good they become irresistible to us. It is human nature to want to indulge in lifes culinary pleasures. Therefore, it is important to understand a few basics of good nutrition and a healthy lifestyle in order to find a balance between eating healthy and enjoying some of lifes not-so-healthy culinary temptations. A COLORFUL PLATE IS A NUTRITIOUS PLATE Generally speaking, colorful foods such as beets, broccoli, and blueberries have more nutrients and flavor than white or beige foods, such as baked potatoes, white rice, and white bread. If your plate is filled with beige, earthy colors, your calories and carbohydrates are generally going to be higher and your taste buds more flat and less satisfied, often causing you to eat more.