Acknowledgments xi

Preface xii

Introduction xiv

1 A Healthy Diet 3 Nutrition 101 5 Calories Count 6 Essential Nutrients 8 Noncaloric Nutrients 13 Dietary Guidelines and Recommendations 22 Dietary Restrictions 26 Nutrition Labeling 26 Summary 33

2 Healthy Ingredients 35 Issues in Ingredient Selection 36 In the Kitchen 43 Fresh Produce 46 Grains 60 Dried Legumes 65 Soyfoods 65 Nuts and Seeds 66 Fats and Oils 67 Chocolate 68 Dairy and Eggs 69 Fish and Shellfi sh 70 Meat and Poultry 73 Seasonings, Condiments, and Beverages 74 Summary 82

3 The Techniques of Healthy Cooking 85

General Cooking Guidelines 86 Techniques for Vegetables 100

Techniques for Fruits 104 Techniques for Grains 106 Techniques for Legumes 108 Techniques for Nuts and Seeds 110 Techniques for Meats, Poultry, Fish, and Shellfi sh 110 The Role of Flavor 114 Summary 129

4 Developing Healthy Recipes and Menus 131

Reading a Recipe for Nutrition 132 Using Existing Recipes 132 Modifying Recipes 134 Creating Original Recipes 135 Cooking with Less Fat 137 Cooking with Less Salt 139 Cooking with Less Sugar 140 Cooking with Less Alcohol 140 Menu Development 141 Objectives in Creating a Healthy Menu 149 Menu Development for Special Needs 150 Vegetarian Menus 151 Communicating 152 Summary 157

5 Soups, Salads, and Appetizers 159

Basic Consommé 160 Chicken Consommé with Herbed Goat Cheese

Ravioli 161 Double Chicken Consommé with Spring Rolls 162 Game Hen Consommé with Roasted Garlic Custards

163 Wonton Soup 165 Carrot Consommé with Lemongrass, Ginger, Spicy

Asian Grilled Shrimp, and Bean Threads 166 Mushroom Consommé with Shiitake, Bok Choy, and

Carrot Curls 168 Michigan White Bean Soup 169

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Summer-Style Lentil Soup 170 Potato and Smoked Scallop Soup 170 Pan-Smoked Tomato Bisque 171 Seafood Minestrone 172 Louisiana Chicken and Shrimp Gumbo 173 Potato and Vegetable Soup 174 Tortilla Soup 175 Traditional Black Bean Soup 176 Sweet Onion–Radish Soup 177 Beet-Fennel-Ginger Soup 179 Sweet Potato Soup 179 Butternut Squash Soup 180 Cold Asparagus Soup 181 Corn Velvet Soup with Crabmeat 182 Chowder of Corn and Maine Lobster 184 Crab and Wild Mushroom Chowder 185 Chilled Gazpacho 187 Smoked Corn Chowder 188 Chilled Melon Soup with California Champagne 189 Chilled Red Plum Soup 189 Chilled Seafood Soup 190 Curried Apple-Squash Soup 191 Grilled Garlic Shrimp and Radish Salad 192 Tuna Carpaccio with Shiitake and Red Onion Salad 195 Carpaccio of Beef with Fresh Artichokes and Tomato

Salad 196 Smoked Duck with Red Lentil Salad and Golden

Beets 199 Wild Rice Salad 200 Curried Rice Salad 200 Red Lentil Salad 201 Black Bean Salad 201 Barley Salad 202 Soba Noodle Salad 203 Roasted Red Pepper Salad 204 Jícama Salad 204 Mexican Corn Salad 205 Warm Cabbage Salad 205 Marinated Asian Vegetable Salad 206 Marinated Chanterelles 206 Fruit Salad with Orange Blossom Syrup 207 Chinese Long Bean Salad with Tangerines and

Sherry-Mustard Vinaigrette 208 Stone Fruits with Mint Syrup 210 Winter Greens with Warm Vegetable Vinaigrette 210 Spinach Salad with Marinated Shiitake Mushrooms

and Red Onion 211 Hearty Greens and Wild-Ripened Cheddar with

Hazelnut Verjus–Mustard Dressing 212 Warm Salad of Wild Mushrooms and Fennel 213 Mixed Green Salad with Pears, Walnuts, and Blue

Cheese 213

Romaine and Grapefruit Salad with Walnuts and Stilton 214

Mediterranean Salad 217 Warm Salad of Hearty Greens, Blood Oranges, and

Pomegranate Vinaigrette 218 Grilled Chicken and Pecan Salad 219 Grilled Tuna Niçoise 219 Grilled Tuna with Spring Herb Salad and Marinated

Tomatoes 220 Portobello with Tuscan Bean Salad and Celery Juice

223 Seared Scallops with Beet Vinaigrette 224 Scallop Seviche in Cucumber Cups 226 Salmon Cakes with Cucumber Relish 227 Asparagus with Lump Crabmeat and Sherry

Vinaigrette 228 Asparagus with Morels 230 Prosciutto with Grilled Vegetables 230 Wild Mushroom and Goat Cheese Strudel 231 Mussels in Saffron and White Wine Sauce 232 Clams Steamed in Beer 234 Medallions of Lobster with Asian Vegetables 235 Vietnamese Summer Rolls 237 Mousseline-Style Forcemeat 238 Mediterranean-Style Seafood Terrine 239 Duck Terrine 240 Grilled Bell Pepper and Eggplant Terrine 241 Cucumber Granité 241

6 Main Dishes for Lunches and Dinners 243

Seared Cod in a Rich Broth with Fall Vegetables, Chive Pasta, and Ginger-Scallion Butter 244

Sautéed Squid and Steamed Mussels with Cannellini Beans, Spinach, and Pancetta 245

Seared Atlantic Salmon with Corn, Potato, and Arugula Salad 246

Lobster Wrapped in Rice Paper with Asian Salad 247 Stir-Fried Scallops 248 Seared Cod with Shellfi sh, Tomato-Fennel Broth,

Saffron Pasta, and Chorizo 249 Salmon with Spinach and Sparkling Wine–Butter

Sauce 250 Stir-Fried Shrimp with Lo Mein and Ginger-Sesame

Vinaigrette 251 Broiled Red Snapper with Lime-Cilantro Vinaigrette

252 Grilled Swordfi sh with Roasted Red Pepper Salad 254 Grilled Salmon with Savoy Cabbage and Heirloom

Bean Sauce 254

vi TECHNIQUES of HEALTHY COOKING

Grilled Halibut with Roasted Red Peppers and Warm Potato Salad 255

Grilled Herbed Salmon with Southwest White Bean Stew 257

Grilled Swordfi sh with Black Pepper Pasta 258 Spicy Asian Grilled Shrimp 259 Grilled Yellowfi n Tuna with Citrus Salad 259 Grilled Soft Shell Crabs 260 Grilled Swordfi sh with Lentil Ragoût and Horseradish

and Apple Cream Dressing 260 Broiled Swordfi sh with Tomatoes, Anchovies, and

Garlic 262 Pan-Roasted Salmon with Moroccan Spices and

Lentil Ragoût 262 Scallop Gratin with Wild Mushrooms 263 Sautéed Sole with Preserved Mango Chutney and

Broiled Bananas 265 Bass and Scallops en Papillote 265 Sea Bass in Tomato, Fennel, and Saffron Sauce 266 Sunshine Bass with a Ginger Nage 267 Cioppino 268 Bouillabaisse 269 Tenderloin of Beef with Mild Ancho Chile Sauce and

Jalapeño Jack Cheese Polenta 270 Tenderloin of Beef with Wild Mushrooms 271 Sautéed Medallions of Pork with Warm Cabbage

Salad 272 Sautéed Veal with Wild Mushrooms and Leeks 272 Loin of Lamb with Blood Orange Sauce 273 Lamb Shish Kebob 273 Grilled Flank Steak with Roasted Shallot Sauce 274 Grilled Veal with Blackberries and Vanilla 276 Indian Grilled Buffalo 277 Broiled Lamb Chops with Caramelized Root Vegetables

and White Bean–Rosemary Sauce 279 Tenderloin of Beef with Blue Cheese and Herb Crust

280 Roasted Loin of Pork with a Honey-Mustard Pan

Sauce 281 Cassoulet with Smoked Tomatoes 282 Chili Stew 283 Buffalo Chili 284 Lamb Shanks Braised with Lentils 285 Curried Goat 286 Chicken Stir-Fry with Soba Noodles 287 Duck Breast with Roasted Shallots and a Roasted

Onion and Vinegar Sauce 288 Sautéed Turkey Medallions with Tomato-Basil Jus 289 Duck Stir-Fry with Shrimp 290 Grilled Chicken and Spicy Pecans 291 Grilled Quail Wrapped in Prosciutto with Figs and

Wild Mushrooms 292 Grilled Chicken Burritos 292

Grilled Kibbe Kebobs 293 Jerk Chicken 294 Chicken Breast with Peaches in Zinfandel Wine

Sauce 294 Grilled Pheasant with Asparagus and Black Truffl e

Butter 296 Pan-Smoked Chicken Breast with Artichoke and

Mustard Sauce 296 Herb-Breaded Chicken with Creamy Mustard Sauce

297 Whole Wheat Quesadillas with Roasted Chicken,

Ancho Chile Caciotta, and Mango Salsa 299 Duck Breast Crépinette 300 Smoked Turkey Breast with Cranberry-Orange

Vinaigrette 301 Poached Chicken Breast in Spicy Broth 302 Poached Cornish Game Hen with Star Anise 303 Chicken and Shrimp Pot Pie with Herb-Cracker Crust

304 Paella Valenciana 305 Rabbit and Oyster Etouffée 306 Asian Buckwheat Noodle Salad with Hot Sesame

Chicken 307 Mu Shu Vegetables 309 Mu Shu Pancakes 309 Stir-Fried Garden Vegetables with Marinated Tofu 310 Wild Mushroom and Couscous Parfait 311 Risotto Cakes with Green Beans, Wax Beans, and

Chanterelles 312 Couscous and Red Lentils with Moroccan-Style

Roasted Vegetables in Saffron Broth 313 Barley Risotto Crumble 314 Southwestern Vegetable Lasagna 315 Yucatán Pumpkin Seed–Sauced “Enchiladas”

with Roasted Tomato and Hard-Boiled Egg (Papadzules) 316

Roasted Eggplant Tian 318 Stuffed Cabbage Roll 318 Wild Mushroom and Nut Pie 319 Barley Risotto with Garden Vegetables 320 Farro with Vegetable Ragoût and Parsley and

Toasted Almond Salsa 321 Black Bean Chili 322 Vegetable Stew 323 Shrimp-Filled Pasta 324 Chorizo-Filled Pasta 325 Goat Cheese Ravioli 326 White Bean Ravioli 327 Shrimp and Herb Ravioli with Fennel Sauce 328 Lobster Cappelletti with Ginger Sauce 329 Gnocchi with Shiitake, Oven-Dried Tomatoes,

Zucchini, and Pesto 331

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