The Healthy Heart Cookbook For Dummies by Rippe, James M. -- Read -- Imperial Library of Trantor

Index

Title Contents Introduction

The Bad News The Good News About This Book Foolish Assumptions Conventions Used in This Book How This Book Is Organized Icons Used in This Book

Part I : Building a Healthy Heart Chapter 1: Choosing a Healthy-Heart Lifestyle

One Heart, One Life Heart Disease: Public Health Enemy #1 Heart Disease: An Equal Opportunity Menace Examining the Risk Factors for Heart Disease A Healthy-Heart Lifestyle: Your First Line of Defense against Heart Disease Fine-Tuning a Positive Lifestyle Healthy-Heart Living: The Force Is within You

Chapter 2: You Are What You Eat: The Link between Your Diet and Your Heart

Understanding the Eight Key Eating Habits Calories Count Controlling Your Fat and Cholesterol Intake Limiting Your Intake of Sodium Protecting Your Arteries with Powerful Antioxidants Putting Science to Work in Your Daily Food Choices

Chapter 3: Cooking Heart-Healthy Meals

Making Sense of the Food Guide Pyramid Taking a Look at the Basic Food Groups Following the Rule of Fourths Making Simple Recipe Substitutions and Modifications Putting Some Heart-Healthy Cooking Techniques to Use

Chapter 4: A Grocery Store Guide to Healthy-Heart Shopping

Planning Ahead to End Market Madness Sticking to the Perimeter Paying Attention to the Labels Shopping for Groceries beyond the Supermarket

Chapter 5: How to Plan a Heart-Healthy Meal

A Good Meal: More Than a Matter of Taste Shopping in Season Getting a Meal-Planning Overview Planning an Individual Meal

Part II : Laying the Foundation: The Main Course Chapter 6: Breakfast and Brunch

Breakfast to Go: Muffins and Scones Mark’s Low-Fat Oat Bran Muffins with Fresh Peaches Pumpkin Cheesecake Muffins Cream Cheese Filling Muffins Peach Scones Leisurely Breakfasts and Brunches Eggs Benedict with Asparagus and Low-Fat Hollandaise Sauce Low-Fat Hollandaise Sauce Eggs Benedict with Asparagus Popeye’s Favorite Breakfast Apple-Blackberry Soufflé Breakfast Sides Sweet Potato Hash Browns Homemade Granola Pacific Time’s Broiled Pink Florida Grapefruit with Wild Flower Honey

Chapter 7: Poultry and Meat

Selecting Lean Poultry and Meat Storing Poultry and Meat until You’re Ready to Cook Cooking Chicken Roasted Chicken with Caramelized Garlic and Sage with Lemon Risotto Lemon Risotto Pot-au-Feu of Chicken Chili Lime Game Hens with Cranberry Pecan Salsa Cranberry Pecan Salsa Chili Lime Game Hens JK’s Kicking Jambalaya Cooking Meat Marinated Grilled Pork Tenderloin with Raspberry Chamborde Sauce Raspberry Chamborde Sauce Chipotle BBQ Pork Tenderloin with Grilled Pineapple Salsa For the Chipotle Marinade: For the Pork Tenderloin: For the Grilled Pineapple Salsa: Prepare the Chipotle Marinade: Prepare the Pork Tenderloin: Prepare the Grilled Pineapple Salsa: Picadillo Grilled Flat Iron Steak with Chipotle Glaze Served with Wilted Escarole and Sweet Onion Salad For the Salad: For the Steak: Prepare the Onions and Potatoes for the Salad: Prepare the Steaks: Finish Preparing the Salad: Plate the Entrée: Chipotle Glaze Healthy-Heart Beef Stroganoff Herb-Crusted Lamb Loin with Braised Fennel and Fresh Mint Cooking Specialty Meats Pan-Roasted Buffalo Steaks For the Buffalo Steaks: For the Salsa: Zak’s Grilled Quail with Mustard and Herb Chutney For the Quail: For the Mustard and Herb Chutney Prepare the Quail: Prepare the Chutney:

Chapter 8: Seafood

Understanding the Heart-Healthy Benefits of Fish Purchasing Seafood Storing Fish until You’re Ready to Cook Grilling Shrimp and Tuna Lime-Marinated Shrimp Fire-Roasted Ahi Tuna Tenderloin with Ginger Glaze America’s Favorite Fresh Fish: Salmon Grilled Copper River Salmon with Rhubarb and Ginger Chutney Rhubarb and Ginger Chutney Husk-Wrapped Salmon with Toasted Israeli Couscous and Grilled Corn Relish Toasted Israeli Couscous Grilled Corn Relish Red Snapper in a Snap Red Snapper with Braised Fennel and Spinach Fillet of Red Snapper en Papillote Halibut: One Fish Five Ways Spinach-Wrapped Halibut with Yellow Tomato Sauce and Creamy Asparagus Polenta Baked Halibut with Three Colored Peppers and Fingerling and Red Potatoes Herb-Encrusted Halibut with Raspberry Sauce Pan-Roasted Alaskan Halibut with Red and Yellow Pepper Coulis Red Pepper Coulis Yellow Pepper Coulis Maine Halibut with Basil Mustard Crust Served with Sherry Onions and Portobello Mushrooms with Baby Spinach Sherry Onions and Portobello Mushrooms with Baby Spinach Sea Salsa Lavender-Grappa Glazed Tuna Jicama Salsa Seared Scallops in Grilled Eggplant (Lasagna-Style) with Mango Salsa Mango Salsa Scallops and Eggplant Flavorful Combos San Francisco Crab and Wild Fennel Cioppino Baked Fillet of Turbot with Gratin of Yukon Potato, Tomato, Lemon, Onion, and Basil

Chapter 9: Vegetarian Entrées

Including Vegetarian Meals in Heart-Healthy Eating Cooking Vegetarian Entrées Vegetable Burger with Lentils and Portobello Mushrooms Spicy Vegetarian Pinto Bean Chili Pasta Farfalle Ai Pisellini Cannellini Spinach Penne Angel Hair Pasta with Fresh Tomatoes, Basil, and Garlic Roasted Vegetable Calzones For the Dough: For the Filling: For the Dipping Sauce: Prepare the Dough: Prepare the Filling: Prepare the Dipping Sauce: Prepare and Serve the Calzones: Pacific Rim Treats Moo Shu Vegetables with Chinese Pancakes For the pancakes: For the vegetables: For spreading on pancakes: Prepare the pancakes: Prepare the vegetables: Plate and serve: Curried Tofu and Vegetable-Stuffed Pitas with Cashews and Raisins To freeze tofu: To prepare stuffed pitas:

Chapter 10: Special Occasion Dishes

Starters Yellow Tomato and Fennel Gazpacho Baby Spinach and Citrus Salad with Wheatberries and Red Onion Confit Red Onion Confit Citrus Dressing Marinated Wheatberries Salad Arugula Salad with Melons and Lime Dressing For the Lime Dressing: For the Salad: Rice Vermicelli and Salad Rolls with Peanut Sauce Peanut Sauce Special Seafood Starters Smoked Salmon Tartare Diver-Caught Maine Sea Scallops with Grapefruit Taylor Bay Scallops with Uni and Mustard Oil Entrées Lemon-Grilled Cornish Hens Spinach Salad with Pears and Walnuts and Yellow Raisin Vinaigrette Yellow Raisin Vinaigrette Spinach Salad Tangerine Chicken Escabéche Grilled Beef Tenderloin with Arugula, Marinated Red Onions, and Balsamic Vinaigrette Marinated Red Onions Balsamic Vinaigrette Beef Tenderloin Caramelized Onion, Ham, and Portobello Mushroom Tart Sautéed Halibut with Roasted Fennel and Swiss Chard Fennel Curls Fennel Broth and Roasted Fennel Halibut For the Swiss Chard: Coriander Vinaigrette Plate the Entrée: Steamed Trout Stuffed with Root Vegetables and Truffle Vinaigrette Truffle Vinaigrette Seared Ahi Tuna with Tomatoes, Lime, and Basil Yellowfin Tuna with Green Gazpacho Sauce Gazpacho Sauce For the Tomato Relish: Tuna Side Dishes Spinaci Alla Perugina Orzo Salad with Lemon Tarragon Vinaigrette Lemon Tarragon Dressing Portobello Mushroom Carpaccio with Shallot Relish, Sun-Dried Tomatoes, and Aged Balsamic Prepare the Portobello Mushrooms: Prepare the Shallot Relish: Prepare the Croutons: Put the dish together for presentation:

Part III : Adding the Extras: Recipes for Before and After the Main Course Chapter 11: Beverages

Delicious, Nutritious Smoothies and Shakes Fruit and Yogurt Smoothie Chocolate Banana Soy Shake Refreshing Beverages Citrus Tea Blackberry Lemonade Dana’s Sangria

Chapter 12: Appetizers and Snacks

Dips, Salsas, and Spreads Spicy White Bean Dip Homemade Dill and Celery Seed Hummus Garlic, Sun-Dried Tomato, and Herb Cheese Spread Jicama Chips with Fresh Salsa Elegant Party Appetizers Warm Oysters in Kumquat and Verjus Sauce Lafayette’s Chesapeake Oysters with Asian Scallion Sauce Asian Scallion Sauce Chilled Hapa Shrimp Rolls with Thai Citrus Dipping Sauce Thai Citrus Dipping Sauce

Chapter 13: Soups and Salads

Soups Curried Squash Soup with Cilantro Pumpkin Soup Butternut Squash Soup with Black Currants and Pine Nuts Mushroom Soup with Herb Croutons Herb Croutons Sweet Corn and Chanterelle Soup with Red Pepper Flan Red Pepper Flan Salads Mesclun Salad with No-Oil Lemongrass Dressing Mixed Spring Greens with Lime-Cilantro-Yogurt Dressing Arugula Salad with Purple Figs and Red Onions 1789 Restaurant Asparagus and Gingered Grapefruit Salad with Miso Vinaigrette and Ginger Lime Glaze Ginger Lime Glaze Miso Vinaigrette Curried Israeli Couscous Salad Grilled Chicken Salad with Eggplant, Cucumber, and Mint Yogurt Served in a Whole-Wheat Pita Crab Salad with Mango, Avocado, and Tropical Fruit Puree Tropical Fruit Puree Crabmeat Salad with Green Mango Souscaille Lime Nage

Chapter 14: Side Dishes

Savory Vegetables Spaghetti Vegetables Braise of Spring Vegetables Maple-Syrup-Roasted Acorn Squash with Fresh Herbs Ratatouille Organic Root Vegetable Risotto Stuffed Cylinder Potatoes with Duxelle Mushrooms and Vegetable Jus For the Duxelle: For the Jus: Prepare the Duxelle: Prepare the Jus: Prepare the Potatoes: Plate the Potatoes: Cinnamon-Roasted New Potatoes

Chapter 15: Desserts

A Sweet Way with Fruit Phyllo-Crusted Berry Cobbler Nutty Cran-Apple Crisp Cranberry Macadamia Nut Biscotti Peanut Butter Banana Cookies Poached Pears with Orange Yogurt Sauce For the Poached Pears: For the Orange Yogurt Sauce: Prepare the Pears: Prepare the Sauce: Presentation: Fruit Soups Chilled Strawberry Soup with Champagne Red Fruits Soup Chilled Melon Soup with Anise Hyssop Cakes Schaum Torte with Fruit Compote For the torte: For the fruit compote: Prepare the torte: Prepare the fruit compote: Caramelized Peach Cake Roll For the Cake: For the Caramelized Peach Filling: Garnishes: Prepare the Filling: Prepare the Cake: Chocolate Treats Chocolate Meringue Mousse For the Meringue: For the Chocolate Mousse: For Garnish: Prepare the Meringue: Prepare the Chocolate Mousse: Dark Fudge Brownies

Part IV : The Part of Tens Chapter 16: Ten Tips for Eating on the Road and on the Run

Brown-Bag Your Breakfast Choose Healthier Fast-Food Breakfast Items Lighten Your Coffee with Skim Milk Beat a Snack Attack by Planning Ahead Go Grilled or Do the Deli for Lunch Use Convenient Whole Foods for Brown-Bag Lunches Pick Up a Healthy Pizza for Dinner Choose a Restaurant That Works for Your Goals Pack a Flight Survival Kit When You Fly Stuff a Cooler with Healthy Snacks for a Road Trip

Chapter 17: Ten Simple Steps to Make Your Diet Healthier

Start Your Day with Breakfast Eat at Least Five Servings of Fruits and Vegetables Every Day Eat More Whole-Grain Foods Eat Fish at Least Two to Three Times Each Week Eat Nuts, Seeds, and Legumes at Least Five Times Each Week Choose Intensely Colored Fruits and Vegetables Eat Fortified Breakfast Cereals Snack on Nutrient-Rich Foods Drink Tea Choose Whole Foods

Chapter 18: Ten Easy Recipe Modifications for a Heart-Healthy Diet

Use Cooking Spray instead of Oil Use Egg Whites instead of Whole Eggs Use Oil instead of Butter or Margarine Use Applesauce or Other Fruit Purees instead of Oil or Solid Fats Use Lower-Fat, Homemade Dressings instead of Higher-Fat, Store-Bought Ones Select Lean Meats instead of Higher-Fat Ones Use Beans, Tofu, Tempeh, and Lentils instead of Meat Use Low-Fat or Nonfat Yogurt, Sour Cream, or Cream Cheese instead of Their Full-Fat Counterparts Low-Fat Creamy White Sauce Use Homemade Stocks instead of Canned Stocks Use Buttermilk, Condensed Skim Milk, or Soy Milk instead of Cream or Half-and-Half

Chapter 19: Ten Simple Strategies for Lowering Your Cholesterol

Reduce the Amount of Saturated Fat You Consume Limit Your Intake of Cholesterol Reduce the Amount of Calories in Your Diet That Come from Fat Select Most of Your Fat Intake from Monounsaturated Fats Use New Types of Margarine to Lower Your Cholesterol Exercise Every Day Eat at Least Five Servings of Fruits and Vegetables Every Day Increase Your Intake of Fiber Avoid Eating Out Daily Sidestep Stress

Chapter 20: Ten Ways to Teach Your Children Healthy-Heart Habits

Model Healthy-Heart Habits for Your Children Cook with Your Kids Spend Quality Time at the Market with Your Children Make Mealtime Family Time Encourage Heart-Healthy Snacking Rethink That Drink Use Your Sense of Humor to Encourage Healthy Eating Drop That Kids’ Menu! Make F.I.T. (Fitness Instead of Television) Your Family Motto Discourage Dieting

Chapter 21: Ten Essential Kitchen Tools for Healthy-Heart Cooking

Sauté Pan Blender Grill Steamer Non-Aerosol Oil Sprayer Mini Food Processor Kitchen Scale Pepper Grinder Basket or Platter Hot Air Popcorn Popper

Appendix: Resources

Web Sites Further Reading

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