McCaffrey - The science of skinny cookbook : 175 healthy recipes to help you stop dieting--and eat for life!

Also by Dee McCaffrey

The Science of Skinny

Copyright 2014 by Dee McCaffrey

Insert photos by Silvio Rone

Science of Skinny is a registered trademark of I Love

You So Productions, LLC.

The content on has been adapted from The Science of Skinny, Da Capo Press, 2012.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. Printed in the United States of America. For information, address Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210.

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Library of Congress Cataloging-in-Publication Data

McCaffrey, Dee.

The science of skinny cookbook: 175 healthy recipes to help you stop dietingand eat for life! / Dee McCaffrey, CDC.First Da Capo Press edition.

p. cm.

Includes bibliographical references and index.

ISBN 978-0-7382-1721-5 (e-book) 1. Reducing dietsRecipes. 2. Weight loss. I. Title.

RM222.2.M4326 2014

641.563dc23

2014031656

First Da Capo Press edition 2014

Published by Da Capo Press

A Member of the Perseus Books Group

www.dacapopress.com

Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim all liability in connection with the use of this book.

Da Capo Press books are available at special discounts for bulk purchases in the U.S. 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 .

10 9 8 7 6 5 4 3 2 1

For my mother and truest friend, Carol, who taught me how to turn a simple meal into a pleasurable feast

Contents

To be healthy, we need to prepare our own food, for ourselves and our families. This doesnt mean you have to spend hours in the kitchen, but you do need to spend some time there, preparing food with wisdom and love.

SALLY FALLON, author of Nourishing Traditions

F irst of all: I love good food and I love to cook. When I sat down to write this cookbook, I knew that I wanted it to be something specialsomething more than just a collection of healthy recipes. I wanted it to be just as enlightening and educational as my previous book, The Science of Skinny, but with a fresh emphasis on the foods and cooking techniques that helped me lose 100 pounds and keep the weight off for over twenty years. My hope is that the information and recipes in this cookbook will inspire you into the kitchen to create something more than just todays breakfast or tomorrows dinner. I want it to be your foundation for a natural way of eating for life that nourishes you in many ways.

While skinny figures prominently in the title and throughout (Ill explain more about that in the next chapter), this book is not only for those who want to shed pounds. Its message and the accompanying recipes are meant for anyone seeking to eat good food and improve their health. From my unique perspective as a chemist, nutritionist, and former obese person, I am on a personal mission to transform the way our nation approaches food, eating, and weight loss. One life at a time, one bite at a time, I teach people the importance of eating foods in their closest-to-natural form and how to shop for and prepare these foods for themselves and their families. My task, as I see it, is to help people understand and ultimately come to respect the important and powerful relationship between what we eat and how we feel, and to help them reclaim the innate connection we all inherently have with whole natural foods. This connection is what we ultimately need to feel in order to be inspired to make the nourishing food choices that bring about balanced health. Learning to value the quality of your food essentially means learning to value yourselfa more important factor in weight loss and improving your health than anything else.

I was once obese, so it should be no surprise that health has not always been my priority when it comes to food. However, spending time in the kitchen preparing meals for myself and others has always been important to me.

I am a home cookthe kind of cook who can look into the refrigerator or freezer, pull out an assortment of whatever is in there, and whip up a fairly tasty dish. No recipe required. Some may say thats a talent, but I prefer to think of it as a learned survival skill. Money and food were not abundant when I was growing up, and we often had to make meals from just a few simple ingredients. Some of my recipes reflect that, while others show a more mature culinary purpose gleaned from my training as a nutrition educator, combining ingredients with both taste and optimal health in mind.

In addition to preparing processed-free meals for myself and my family, today I teach healthy cooking to large audiences and small groups around the country. For several years Ive been the key presenter for the Culinary World at the annual American Diabetes Association Expo. For a time I offered my services as a private cook for individuals and families, and my husband and I ran our own organic meal delivery business called Dees Healthy Gourmet, for which I was in charge of recipe creation, menu planning, and running the kitchen. All of this experience has afforded me the opportunity to create recipes with many different needs and preferences in mind. As many current eating styles fall under the umbrella of the processed-free philosophy introduced in my previous book, The Science of Skinny, you will find an eclectic variety of information, cooking techniques, and recipes that appeal to many different palates, from gluten-free, grain-free, and dairy-free to clean eating, diabetic-friendly, vegetarian, Paleo, and others.

You will also notice a general theme among the recipes: If you have the time and inclination, make your own. Staple items such as nut milks, broths, breads, condiments, sauces, salad dressings, snacks, and desserts are the types of foods and ingredients that may be hard to find in a processed-free form, even in natural food markets. If you are ready to try your hand at making your staples, the recipes await you.