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BOOK REVIEW
The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors (Eating Well)
Reviewed by Cheri Sicard
If you’re confused about healthy eating in the age of good carbs, bad carbs, no carbs, good fats, bad fats, low cal, low fat, etc., etc., etc., then this book is for you. For years the pages of Eating Well, The Magazine of Food & Health, provided America with practical, easy to make, healthy recipes that use wholesome real ingredients. I was disappointed when this publication went off the stands for several years, but am happy to report it’s now back again. But if, like me, you already get too many magazines, this book provides the best of the best of Eating Well.
You’ll get more than 350 recipes of new and classic dishes. These are the recipes Eating Well’s staff members take home at night along with time-tested winners that magazine readers call and write to request over and over again. All are freshly updated, with improved nutritional analyses and an eye to today's fast-evolving nutritional guidelines.
This is a comprehensive cookbook with healthy recipes in all categories. Taste is always primary with Eating Well, so if it doesn’t taste great, it’s not in here. Your family and guests will never know your sneaking healthy foods into their diets.
Each recipe comes with Healthy Weight-Loss Index icons that identifies which recipes fit into particular diet guidelines, rating them on overall health (calories, carbohydrates and fats), fiber content, and which recipes best address the needs of those on low-carbohydrate weight-loss plans. Those following a strict low carb plan like Atkins might be disappointed with the carb counts in the "reduced carb recipes. " However, those following more moderate reduced carb plans, such as The South Beach Diet or those who like to eat low on the glycemic index, will be thrilled at the creative fare offered in these pages.
Recipes are clear and concise and always include prep time, time start to finish time, make ahead instructions (when possible), storage and leftover instructions, and ease of preparation information. Of course, there are also nutritional counts so you can plan the recipes into your healthy diet.
SAMPLE RECIPES FROM THE ESSENTIAL EATING WELL COOKBOOK
Baked Risotto Primavera
Peperonata and Sausage Pizza
Pizza with White Beans, Prosciutto and Rosemary
Black Bean and Mushroom Chili
Chocolate Orange Silk Mousse
Pizza with White Beans, Prosciutto & Rosemary
Prep Time: 30 Minutes | Start to Finish: 45 Minutes | Ease of Preparation: Moderate
White beans seasoned with fresh rosemary and prosciutto make this rustic pizza an interesting departure from your standard take-out fare. Scattering it with arugula after baking provides a contrasting texture and a fresh, appealing finish. (Photo: page 212.)
Cornmeal for dusting
12 ounces Whole-Wheat Pizza Dough (page 147) or other prepared dough
1 cup canned cannellini beans, rinsed
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 tablespoon chopped fresh rosemary
1 clove garlic, minced
1/4 teaspoon crushed red pepper
2/3 cup prepared marinara sauce or Basic Tomato Sauce (page 169)
1/2 cup freshly grated Parmesan cheese, divided
2 ounces thinly sliced lean prosciutto, diced (1/2 cup)
1/2 cup diced red onion
Freshly ground pepper to taste
1 1/2 cups lightly packed arugula leaves, torn
1. Place a pizza stone or inverted baking sheet on the lowest oven rack (see "Pizza Essentials," page 148); preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.
2. Prepare Whole-Wheat Pizza Dough, if using.
3. Combine beans, 1 tablespoon oil, rosemary, garlic and crushed red pepper in a medium bowl; toss to coat.
4. On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.
5. Spread sauce over the crust, leaving a 1/2-inch border. Sprinkle with 1/4 cup Parmesan. Spread the bean mixture on top. Sprinkle with prosciutto and onion. Top with the remaining 1/4 cup Parmesan. Grind pepper over the top.
6. Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Scatter arugula over the pizza and serve immediately.
Makes one 12-inch pizza, for 4 slices.
Per Slice: 386 Calories; 13 g Fat (3 g sat, 7 g mono); 17 mg Cholesterol; 52 g Carbohydrate; 16 g Protein; 8 g Fiber; 1,151 mg Sodium.
Nutrition Bonus: 31% DV Fiber, 4 mg Iron (25% DV), 142 mg Calcium (15% DV).
Peperonata & Sausage Pizza
Prep Time: 50 Minutes | Start to Finish: 1 Hour 5 Minutes | Ease of Preparation: Moderate
A melding of sautéed onions, bell peppers and tomatoes, peperonata is often served as an Italian antipasto. (Photo: page 212.)
Cornmeal for dusting
12 ounces Whole-Wheat Pizza Dough (page 147) or other prepared dough
1 link Italian turkey sausage (4 ounces), casing removed Peperonata 3 teaspoons extra-virgin olive oil, divided
1 cup slivered onion (1 medium)
1 cup thinly sliced red bell pepper (1/2 large)
2 cloves garlic, minced
1/8 teaspoon crushed red pepper
3/4 cup diced tomato (1 medium)
2 teaspoons red-wine vinegar
1/8 teaspoon salt
Freshly ground pepper to taste
1 cup grated part-skim mozzarella cheese
1/4 cup freshly grated Parmesan cheese
1. Place a pizza stone or inverted baking sheet on the lowest oven rack (see "Pizza Essentials," page 148); preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.
2. Prepare Whole-Wheat Pizza Dough, if using.
3. Cook sausage in a small nonstick skillet over medium heat, turning from time to time, until browned and cooked through, 10 to 12 minutes. Drain and cut into 1/4-inch-thick slices.
4. Meanwhile, prepare peperonata: Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and bell pepper; cook, stirring often, until softened, 4 to 6 minutes. Add garlic and crushed red pepper; cook, stirring, for 1 minute. Add tomato and cook for 3 minutes. Remove from the heat and stir in vinegar, salt and pepper. Transfer to a plate and let cool.
5. On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.
6. Sprinkle mozzarella over the crust, leaving a 1/2-inch border. Top with the peperonata and sausage. Sprinkle with Parmesan.
7. Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.
Makes one 12-inch pizza, for 4 slices.
Per Slice: 416 Calories; 17 g Fat (6 g sat, 7 g mono); 37 mg Cholesterol; 46 g Carbohydrate; 22 g Protein; 6 g Fiber; 956 mg Sodium.
Nutritional Bonus: 67 mg Vitamin C (110% DV), 45% DV Vitamin A, 290 mg Calcium (30% DV), 23% DV Fiber, 4 mg Iron (20% DV).
Vegetarian Variation: Replace the sausage with 1/4 cup halved Kalamata olives.
Slow-Cooker Black Bean-Mushroom Chili
Prep Time: 25 Minutes plus 1 1/4 Hours soaking time | Slow-Cooker Time: 5-8 Hours | To Make Ahead: The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave. | Ease of Preparation: Easy
Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule. (Photo: page 213.)
1 pound dried black beans (21/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil 1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds or ground cumin
1/2 teaspoon cardamom seeds or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, wiped clean, trimmed and sliced (4 1/2 cups)
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade (page 67) or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
1 1/4 cups grated Monterey Jack or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges
1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain beans, discarding soaking liquid.
2. Meanwhile, combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and 1/4 cup water. Cover and cook, stirring occasionally, until vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles (with sauce); mix well.
Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.
4. To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.
>Makes 10 servings, generous 1 cup each.
Per Serving: 310 Calories; 10 g Fat (4 g sat, 2 g mono); 20 mg Cholesterol; 40 g Carbohydrate; 18 g Protein;
13 g Fiber; 414 mg Sodium.
Nutrition Bonus: 53% DV Fiber, 187 mcg Folate (47% DV), 743 mg Potassium (37% DV), 4 mg Iron (25% DV).
*Stovetop Method:Start to Finish: 4 1/2 Hours
In Step 2, increase broth to 8 1/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until beans are creamy to bite, about 3 hours.
Baked Risotto Primavera
Prep Time: 25 Minutes | Start to Finish: 1 Hour 10 Minutes | Ease of Preparation: Moderate
This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring. (Photo: page 219.)
1 tablespoon extra-virgin olive oil 2 medium onions, chopped (about 1 1/2cups)
2 medium onions, chopped (about 1 1/2 cups)
1 cup short- or medium-grain brown rice (see Note)
3 cloves garlic, minced
1/2 cup dry white wine
2 14 1/2-ounce cans reduced-sodium chicken broth or 3 1/2 cups vegetable broth
8 ounces asparagus, ends trimmed, cut into 1-inch pieces (2 cups)
1 cup sugar snap peas or snow peas, trimmed, cut into 1-inch pieces
1 cup diced red bell pepper (1 medium)
1 1/2 cups freshly grated Parmesan cheese (3 1/2 ounces)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1-2 teaspoons freshly grated lemon zest, preferably organic
Freshly ground pepper to taste
Ingredient Note: Use short- or medium-grain brown rice to achieve the characteristic creamy risotto texture.
1. Preheat oven to 425°F
2. Heat oil in a Dutch oven or ovenproof deep sauté pan over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.
3. Bake until the rice is just tender, 50 minutes to 1 hour.
4. Shortly before the risotto is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes.
5. Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper into the risotto. Serve immediately.
Makes 6 servings, about 1 cup each.
Per Serving: 267 Calories; 8 g Fat (3 g sat, 3 g mono); 11 mg Cholesterol; 35 g Carbohydrate; 12 g Protein; 3 g Fiber; 607 mg Sodium.
Nutritional Bonus: 65 mg Vitamin C (110% DV), 30% DV Vitamin A, 253 mg Calcium (25% DV) .
Chocolate-0range Silk Mousse
Prep Time: 30 Minutes | Start to Finish: 1 1/2 Hours | To Make Ahead: The Mousse will keep, covered, in the refrigerator for up to 2 days | Ease of Preparation: Easy
Intense, heavenly chocolate is all you'll think about when you taste this dessert, though it's packed with all the good things found in tofu. Make sure the tofu is gossamer-smooth before adding the chocolate mixture. (Photo: Page 222.)
1 12.3-ounce package reduced-fat silken tofu (1 1/2 cups)
3 ounces good-quality bittersweet chocolate (not unsweetened), finely chopped
1/3 cup unsweetened cocoa powder
1/4 cup boiling water
1 teaspoon vanilla extract
1/2 teaspoon freshly grated orange zest
2/3 cup confectioners' sugar
2/3 cup chocolate wafer crumbs (3 ounces) (see Notes)
Nutritional Note:
Many commercial cookies and wafers contain partially hydrogenated oil, a source of trans-fatty acids. Fortunately, brands made without these oils, such as Newman's Own Organics and Mi-Del, are every bit as tasty. Look for them in the natural foods section of large supermarkets.
1. Puree tofu in a food processor, scraping down the sides as needed, until completely smooth.
2. Combine chocolate and cocoa in a medium bowl. Add boiling water and stir with a wooden spoon until the chocolate has melted and the mixture is smooth. Stir in vanilla and orange zest. Mix in confectioners' sugar, a little at a time, until smooth. Add the chocolate mixture to the processor; puree until smooth and well blended, scraping down the sides as needed.
[To make wafer crumbs: Place wafers in a ziplock plastic bag, seal and crush with a rolling pin. Alternatively, pulse wafers in a food processor.]
3. Spoon about 2 teaspoons chocolate crumbs into each of 5 parfait glasses or dessert dishes. Add about 1/4 cup mousse, then layer with another 2 teaspoons crumbs. Top with another 1/4 cup mousse and finish with a sprinkling of crumbs. Cover and refrigerate for at least 1 hour.
Makes 5 servings, about 1/2 cup each.
Per Serving: 266 Calories; 9 g Fat (4 g sat, 0 g mono); 1 mg Cholesterol; 42 g Carbohydrate; 8 g Protein; 4 g Fiber; 125 mg Sodium.
About the Author:
Cheri Sicard is the author of "The Low Carb Restaurant Guide - Eat Out at America’s Favorite Restaurants and Stay on Your Diet" (2004, M. Evans) and two other books. Cheri is also the editor of FabulousFoods.com, a favorite net destination for recipes, cooking tutorials and ezines, cookbook reviews and more.
http://www.fabulousfoods.com
Let's Get Cooking!
While there are many reasons for teaching kids to cook -- less expensive than eating out, preserves family heritage, etc, the most important
reason is that by teaching your child to cook, you're giving him a better chance to be a healthy grown-up. Enabling your child with the ability
to appreciate freshness and to transform ingredients into tasty foods opens their eyes to making wiser choices about what to eat...
The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors (Eating Well)
Let's Get Cooking!
