The High-Protein Cookbook - Linda West Eckhardt [4]
So what, you say? If your BMI is 27 or below, your health is not at risk from fat, but if it’s above that number, you have jumped into the high-risk category for coronary heart disease, stroke, and certain cancers.
Three sisters, who have dieted successfully, started a Web site that acts as a clearinghouse for lots of great information: nutrition analysis, BMI and basal metabolism calculations, and lots more. Log onto 3fatchicks.com. You’ll find lots of good answers by going through this gateway.
You can also call the American Dietetic Association (800-366-1655) and ask for their free brochures. To order a free copy of the USDA brochure “Nutrition and Your Health: Dietary Guidelines for Americans,” call the Centrum Center for Nutritional Science (800-597-2267).
EQUIPMENT AND SUPPLIES
High-protein cooking does not require any unusual appliances or expensive equipment. In fact, you are likely to have all that you need already. Here are the items we find indispensable.
Sauté pan: A good-quality nonstick 10- to 12-inch skillet will get you through most of the meals in this book.
Steamer: Linda constantly uses her steamer for vegetable accompaniments.
Grilling machine: A secret weapon in the armament of high-protein cooks. We each keep one on the counter. In almost any recipe, foods that are to be sautéed can also be grilled, and this is one quick and easy way to do it. Others we know swear by their stove-top water-pan grill, which uses your stove’s burners as its heat source. The water below the grill surface reduces the smoky fumes released into your kitchen.
Citrus zester: Want to zip up flavor? Add zest from almost any citrus fruit—lemon, lime, or orange—to whatever you’re cooking, and you’ll get a flavor hit that’s memorable. To make it even easier, invest in a Microplane, the newest and best piece of equipment to come along for zipping up flavor. You can also use it to grate ginger or garlic, or to add a dusting of nutmeg. Look for it at the cookware store. For about twelve bucks, you’ll get a new magic wand.
Kitchen scale (or diet scale): Keeps you honest with food portions. You’ll note that when possible, we give measurements in ounces for carbohydrate-rich foods that might sabotage your efforts. Most scales come with their own food tray and measure in both grams and ounces. A scale takes the guesswork out of measurement.
Sports bottle: You must drink at least 64 ounces of water a day to help flush all the fat and toxins away. Fill your bottle each morning and carry it with you throughout the day. It’s especially recommended if you sit at a desk all day. Choose your water. We like seltzer. You may like spring water. Just pick a clean, pure water to drink.
FISH: YOUR NEW BEST FRIEND
Fish belongs on everyone’s menu, not just those on low-carbohydrate diet. It is naturally low in fat, flavorful, and full of essential vitamins (including many vitamin Bs), minerals (especially iodine and phosphorus), and in particular, omega-3 fatty acids, which lower triglycerides, act as anticoagulants, and lower insulin levels. In plain English, fish is good for you. We also love fish for the same reason restaurateurs do: it cooks fast. The fact is, if you are on a high-protein regimen, fish gives great bang for the buck. It may cost more than chicken or pork pound for pound, but because it is not as dense as red meat or fowl, a 6-ounce fillet is larger than a 6-ounce piece of steak. You feel like you are eating more. It may only be a psychological advantage, but hey, we will take any advantage we can get.
Which leads us to