Low Carb CookwoRx Cookbook

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Overview

The companion cookbook to the new PBS-TV series starring the New York Times bestselling authors of Protein Power and The Low-Carb Comfort Food Cookbook

If you're one of the millions currently watching your carbs, you might be surprised to learn that you can enjoy such delights as pancakes, pasta, ice cream, and bread without any of the guilt and with all of the pleasure. Thanks to the culinary expertise of Mary Dan Eades and Michael Eades, you ...

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Overview

The companion cookbook to the new PBS-TV series starring the New York Times bestselling authors of Protein Power and The Low-Carb Comfort Food Cookbook

If you're one of the millions currently watching your carbs, you might be surprised to learn that you can enjoy such delights as pancakes, pasta, ice cream, and bread without any of the guilt and with all of the pleasure. Thanks to the culinary expertise of Mary Dan Eades and Michael Eades, you can prepare your favorite old-fashioned comfort foods with a brand-new twist.

The Low-Carb CookwoRx Cookbook represents the very best of the Eades' innovative and fulfilling approach to low-carb cooking. Based on their new public television series Low-Carb CookwoRx, this must-have cookbook includes more than 150 simple, healthy, delicious recipes as seen on the show. The Eades also give you a wealth of nutritional facts as well as new cooking tips and techniques. From breads, breakfasts, and sides to sauces, entrées, desserts, and tasty recipes for kids, you'll see how easy it is to create an array of delightful dishes that will allow you to control your weight, improve your health—and enjoy cooking once again!

  • Handmade Rye Bread
  • Barbecued Chicken Hot Wings
  • All-American Apple Pie
  • New England-Style Clam Chowder
  • Smashed Just Like Potatoes
  • Roasted Baby Vegetables
  • Stealthy Healthy Pasta Sauce
  • Festive Frijoles
  • Tiramisu
  • Almond Drop Scones
  • Homemade Sage and Pepper Sausage
  • Creamy Southern Coleslaw
  • Shrimp Quesadilla
  • Classic Chocolate Truffles
  • Chicken Pan Gravy
  • Farmer's Veggie Omelet
  • Blue Cheese Dressing
  • Medallions of Beef Tenderloin
  • Frozen Fruit Skewers
  • Garlic Herb Butter
  • Pecan-Cinnamon Coffee Cake
  • Three-Alarm Chili
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Product Details

  • ISBN-13: 9780471740742
  • Publisher: Wiley, John & Sons, Incorporated
  • Publication date: 9/9/2005
  • Edition number: 1
  • Pages: 264
  • Product dimensions: 7.92 (w) x 9.12 (h) x 0.84 (d)

Meet the Author

MARY DAN EADES, M.D., and MICHAEL R. EADES, M.D., are the stars of the new PBS-TV cooking series Low-Carb CookwoRx. Their bestsellers include Protein Power, Staying Power, The 30-Day Low-Carb Diet Solution, The Low-Carb Comfort Food Cookbook (written with Ursula Solom), and The Protein Power LifePlan. The Eades divide their time among Lake Tahoe, Nevada; Santa Fe, New Mexico; and Santa Barbara, California. They have appeared on many national television shows and have created several successful infomercials. Visit the Web sites lowcarbcookworx.com and proteinpower.com.

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Read an Excerpt

The Low-Carb CookwoRx Cookbook


By Mary Dan Eades

John Wiley & Sons

ISBN: 0-471-74074-8


Chapter One

Bread, Muffins, and More

Almond Drop Scones Classic Currant-Walnut Scones Basic Muffins Cranberry-Orange Power Muffins Lemon-Blueberry Power Muffins Cinnamon-Pinon Power Muffins Pecan-Cinnamon Coffee Cake Buckwheat Power Cakes Almond-Pecan Waffles Lemon-Ricotta Flapjacks Proatmeal Almost-Real Maple Syrup Maple Surple Very Berry Syrup

* * *

The traditional low-carb diet-at least as we've always prescribed it-is a rich and varied one, completely satisfying in every respect except one: the absence of bread. In times past, while dieters certainly bemoaned the lack, once committed to the plan, they resolved to hold the toast at breakfast and pretty much accepted that they could no longer tear into a crusty roll at dinner or drop by the neighborhood coffee bar to enjoy a muffin or a scone with a cup of java. For some, probably for most, the sacrifice, while difficult, was worth the reward of a leaner, healthier body and the pleasure of feeling good again; for others, abandoning bread and baked goods proved an insurmountable obstacle to their success on a low-carb plan. Fortunately all that has changed.

Although better products are now coming to the market, that wasn't always the case; until very recently, the commercial low-carb breads and baked goods available were practically inedible. We'd rather have done without for all eternity than eaten them, andadmittedly, many still fall into that category. And to top it off, there weren't even any reliable recipe techniques known for making low-carb bread products at home. We recall some really awful pseudobread recipes based on meringue that we never could get to turn out no matter how hard we tried. But practice makes perfect, and we've learned a thing or two in the last twenty-odd years, much of it from our previous collaboration with Ursula Solom on the Low-Carb Comfort Food Cookbook. Inspired by some of her ingenious techniques and drawing upon the suggestions of other friends and colleagues, we dove into baking in a big way in recent years. What we discovered is that low-carb baking is not as big a challenge as we'd thought. Once you get a handle on the general idea, it's easier than you might imagine to transform most of your favorite higher-carb baked goods into lower-carb ones.

First and foremost, making good reduced-carb baked goods demands learning how to make some substitutions, particularly for the wheat flour that forms the bulk of breads, coffee cakes, muffins, scones, waffles, and pancakes. Our go-to alternative, as you'll see in these recipes, is almond flour, which is nothing more than finely ground blanched (or not) almonds-very healthy, nutritious, and low in carb. You can find almond flour or meal in most grocery or natural food stores nowadays; usually it's in the baking aisle alongside the various other kinds of meals and flours. If it's not there, ask your grocer to order it or go online, where you'll find dozens of sources from which you can order it by mail.

Denser and higher in protein, fat, and fiber (and calories) than wheat flour, almond flour works perfectly to add heft and bulk to almost any sort of batter or dough. We use it to replace half to twothirds of the flour in most of our baked goods recipes. Granted, it doesn't have all the same properties as the flours made from grains; cakes made with it won't be as light and airy, for instance, and may need a bit more leavening agent in order to poof properly. Almond meal's oilier nature also makes it somewhat water repellent instead of water attractive like starches and sugars. Almond flour does have certain advantages, however. Because it has a naturally higher fat content, it allows us to reduce the amount of added butter or oil in most recipes, which in a small way helps to offset some of the cost difference between almond flour and wheat flour. Good health is more expensive, but, to paraphrase an ad, you're darn well worth it.

Along with the almond meal, our baked goods recipes call for mixing in one or more low-carb impostor ingredients. We might use low-carb whey protein powder, vital wheat gluten, oat bran, rice bran; certain thickening, bulking, and water-attracting agents such as xanthan gum, guar gum, polydextrose, and ThickenThin products; or even a bit of the real thing (that is, wheat flour) to create a dry ingredient mixture with the flourlike qualities that give us the right taste, feel, and look of the original with substantially fewer effective (net) carb grams. Our rule of thumb in adapting or developing new recipes for baked goods is to begin by replacing half the flour called for with almond meal and then replacing the other half with varying combinations of the impostor ingredients.

All of the impostors are readily available at the grocery store, with the possible exception of the fiber thickeners. Many grocery and most natural food stores will carry xanthan gum and guar gum; you can check low-carb specialty stores or go online to find polydextrose or the ThickenThin products mentioned in many of the recipes. You should be able to readily find all the ingredients, but if you come up dry, check our Web sites, lowcarbcookworx.com and proteinpower.com. An alternative to ThickenThin not/Sugar is 2 tablespoons of a mixture of equal parts of xanthan gum, guar gum, and powdered egg whites. It won't be exactly the same, but it will work pretty well in most, but not all, recipes.

Just about any bakery recipe can be low-carb adapted with these kinds of substitutions. One possible exception might be puff pastry; so far we haven't attempted an adaptation. After you've followed these recipes a time or two, you will pick up on the similarities between them and the general techniques of replacing flour in recipes. While it does sometimes take a little bit of tweaking of imposter amounts and a few attempts to get an adapted recipe to work for you, keep at it. Before you know it, you'll be turning out a lower-carb version of your favorite aunt's banana nut bread or the cherry nut muffins you once enjoyed (in your pre-low-carb days) at the corner coffee shop. When you do, share your knowledge with others: we invite you to post your recipes on our Web site, proteinpower.com. If it's a really great recipe, we just might use it on the show ... with proper credit given, of course!

Most of the recipes you'll find in this chapter will freeze well and can be reheated quickly, which is a great benefit for busy people accustomed to grabbing a bagel or a muffin on the way to work. Actually, we think our muffins, waffles, and coffee cakes are better than the real thing because they're more protein rich and satisfying than the higher-carb originals they replace. Two Cinnamon-Pinon Power Muffins, for instance, provide 26 grams of protein and only 14 grams of effective carbohydrate; that's a full meal's worth-enough to fill you up and satisfy your appetite quite nicely.

We're sure that the recipes you'll find here will help you to make good nutrition convenient once again.

Almond Drop Scones

MAKES 1 DOZEN SCONES SERVES 6 steaming (2 SCONES EACH)

These quick and easy gems are not only delicious but also full enough of protein and good fats that a couple of them, with a cup of coffee, make a quick and healthy breakfast or afternoon snack. Make several batches at once, as they'll freeze well.

Protein per serving: 12 grams

Effective carb per serving: 6 grams

1/4 cup almond flour 1/4 cup flax meal 1/4 cup whole-wheat or rice flour 1/4 cup whey protein powder 1/2 teaspoon baking powder 1 tablespoon granular Splenda 3/8 teaspoon salt 1 tablespoon ThickenThin not/Sugar (see page 9) or 1 teaspoon xanthan gum 3 tablespoons cold unsalted butter, cut into small chunks 1 egg 1/3 cup half-and-half

Preheat the oven to 400 degrees.

Mix all the dry ingredients together in a bowl.

Cut in the cold butter chunks until the dry mixture resembles coarse meal (your fingers work well for this).

In a separate small bowl, beat the egg and combine it with the half-and-half. Pour the egg-half-and-half mixture into the dry ingredients.

Mix with a fork until just combined.

Drop by heaping tablespoons onto a buttered or parchment-lined baking sheet.

Bake for 12 to 15 minutes until lightly browned.

Serve warm with butter or allow to cool completely and freeze, separated on a baking tray. Then store the scones in the freezer in an airtight container for single serving ease. Thaw them in the refrigerator overnight and gently rewarm in the oven or the microwave.

Classic Currant-Walnut Scones

MAKES 1 DOZEN SCONES

So dense, crumbly, and rich you'll never suspect these scones are low in carb. We love to eat them warm alongside a good cup of steaming espresso or Americano for an afternoon pick-me-up snack, but they're great for breakfast, too.

Protein per serving: 10.3 grams

Effective carb per serving: 10.3 grams

2 cups almond flour 0189 cup whole-wheat flour 1 tablespoon baking powder 6 packets Splenda 1/4 teaspoon salt 1/3 cup finely chopped walnuts 1/4 cup dried currants 10 tablespoons unsalted butter, cold 1/2 cup heavy cream 3 large egg yolks 1 teaspoon pure vanilla extract

Preheat the oven to 425 degrees.

Combine all the dry ingredients, except the nuts and currants, in a large mixing bowl.

Cut the butter into small cubes.

Working quickly, cut the butter into the dry mixture with a fork or your fingertips until it reaches the consistency of coarse meal (with a few butter pebbles remaining).

In a measuring cup, lightly beat the cream with the egg yolks and vanilla.

Make a well in the center of the dry ingredients in the bowl.

Pour the cream mixture into the well and with a fork, gently bring the dry ingredients into the wet mixture until just combined. Add the nuts and currants. Do not overmix or the scones will be tough.

Turn out onto a board dusted with a bit of almond flour and sprinkle a bit more almond flour on top of the wet dough.

Very gently, knead the dough by folding over and flattening it slightly just a couple of times. Again, do not overdo it or the cakes will be tough.

Gently flatten the dough into a circle about 3/4 inch thick.

Cut three times across the diameter, as you would a pie, to make 6 triangles, then cut each triangle in half.

Place the scones on a parchment-lined or buttered baking sheet and bake for 20 to 25 minutes.

Serve warm with butter.

Basic Muffins

MAKES 1 DOZEN MUFFINS

Plain and simple, this basic recipe makes the kind of muffins kids will love-no lumps, no chunks, no shocking colors they'll want to pick out. They won't know that the whey protein, eggs, and dairy products make them a filling breakfast or snack you'll feel good about feeding them. From this basic recipe, you can let your imagination take flight with additions to please a more sophisticated palate, young or old. Make a double batch; they freeze well in a ziplock freezer bag. Reheat them gently in the toaster oven or the microwave.

Protein per serving: 12 grams

Effective carb per serving: 6 grams

1/4 cup whole-wheat flour 1 1/2 cups almond flour 1/4 cup whey protein powder 3 teaspoons baking powder 12 packets Splenda 1 tablespoon ThickenThin not/Sugar (see page 9) or 1 teaspoon xanthan gum 1/2 teaspoon salt 3 tablespoons unsalted butter, melted 2 eggs 2 ounces cream cheese 1/4 cup half-and-half 1/4 cup water

Preheat the oven to 400 degrees.

Grease a standard 12-cup muffin tin with coconut oil or butter. If you prefer, line the cups with paper baking cups.

Mix all the dry ingredients together in a bowl.

In a separate bowl, mix the melted butter, eggs, cream cheese, half-and-half, and water.

By hand, fold the dry ingredients into the wet ones, mixing until moist, but do not beat.

Pour the batter into the prepared cups of the muffin tin, filling them 2/3 to 3/4 full.

Bake for 20 to 25 minutes until golden brown. A toothpick inserted into the center should come out clean.

Cranberry-Orange Power Muffins

MAKES 1 DOZEN MUFFINS

The tang of cranberry and the refreshing scent of orange zest make these muffins especially appealing in the fall and the winter, but don't be surprised if you find yourself making batches of them in every season. They are delicious, filling, and quick.

Protein per serving: 12 grams

Effective carb per serving: 7.9 grams

1/4 cup whole-wheat flour 1 1/2 cups almond flour 1/4 cup whey protein powder 3 teaspoons baking powder 1/8 teaspoon freshly grated nutmeg 16 packets Splenda 1 tablespoon ThickenThin not/Sugar (see page 9) or 1 teaspoon xanthan gum 1/2 teaspoon salt 2 ounces cream cheese, softened 2 eggs 3 tablespoons unsalted butter, melted 1/4 cup half-and-half 1 orange, zest only 1/4 cup water 1 cup fresh or frozen cranberries, coarsely chopped

Preheat the oven to 400 degrees.

Grease a standard 12-cup muffin tin with coconut oil or butter. If you prefer, line the cups with paper baking cups.

Mix all the dry ingredients together in a bowl.

In a separate bowl, beat the cream cheese until smooth. Add the eggs and then the melted butter, beating until smooth; finally, beat in the half-and-half, orange zest, and water.

By hand, fold the dry ingredients into the wet ones, mixing until just moist, but do not beat.

Gently fold in the cranberries.

Pour the batter into the prepared cups of the muffin tin, filling them 2/3 to 3/4 full.

Bake for 20 to 25 minutes until golden brown. A toothpick inserted into the center should come out clean.

Lemon-Blueberry Power Muffins

MAKES 1 DOZEN MUFFINS

These tart and fruity muffins have all the taste of the original but pack enough protein that two will make a meal. Make several batches because they freeze well, and, if your house is anything like ours, they'll go fast.

Protein per serving: 12 grams

Effective grams per serving: 7.9 grams

1/4 cup whole-wheat flour 1 1/2 cups almond flour 1/4 cup whey protein powder 3 teaspoons baking powder 16 packets Splenda 1 tablespoon ThickenThin not/Sugar (see page 9) or 1 teaspoon xanthan gum 1/2 teaspoon salt 2 ounces cream cheese, softened 2 eggs 3 tablespoons unsalted butter, melted 1/4 cup half-and-half 1 lemon, juice and zest 1 cup fresh or frozen blueberries

Preheat the oven to 400 degrees.

Grease a standard 12-cup muffin tin with coconut oil or butter. If you prefer, line the cups with paper baking cups instead.

Mix all the dry ingredients together in a bowl.

In a separate bowl, beat the cream cheese until smooth. Add the eggs and then the melted butter, beating until smooth; finally, beat in the half-and-half, lemon juice, and lemon zest.

By hand, fold the dry ingredients into the wet ones, mixing until just moist, but do not beat.

Gently fold in the blueberries.

Pour the batter into the prepared cups of the muffin tin, filling them 2/3 to 3/4 full.

Bake for 20 to 25 minutes until golden brown. A toothpick inserted into the center should come out clean.

Cinnamon-Pinon Power Muffins

MAKES 1 DOZEN MUFFINS

These muffins have just a hint of the flavors of the biscochitos (Spanish cookies) that have been served each Christmas for hundreds of years at the Palace of the Governors at the culmination of the Las Posadas de Santa Fe celebration. Rich in protein and controlled in carb, two of these muffins will make a fine meal on the run.

Protein per serving: 13.1 grams

Effective carb per serving: 6.9 grams

1/2 cup pinon nuts 1/4 cup whole-wheat flour 1 1/2 cups almond flour 1/4 cup whey protein powder 3 teaspoons baking powder 2 teaspoons cinnamon 1/8 teaspoon cayenne pepper 12 packets Splenda 1 tablespoon ThickenThin not/Sugar (see page 9) or 1 teaspoon xanthan gum 1/2 teaspoon salt 2 ounces cream cheese, softened 2 eggs 3 tablespoons unsalted butter, melted 1/4 cup half-and-half 1/4 cup water

Preheat the oven to 400 degrees.

Grease a standard 12-cup muffin tin with coconut oil or butter. If you prefer, line the cups with paper baking cups instead.

In a hot skillet, lightly toast the pinon nuts, shaking or stirring as needed, until just beginning to color. Keep a watchful eye, as they burn easily. Set aside to cool.

Mix all the dry ingredients, except the nuts, together in a bowl.

In a separate bowl, beat the cream cheese until smooth. Add the eggs and then the melted butter, beating until smooth; finally, beat in the half-and-half and water.

(Continues...)



Excerpted from The Low-Carb CookwoRx Cookbook by Mary Dan Eades Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Acknowledgments.

Introduction.

Chapter 1: Breads, Muffins, and More.

Chapter 2: Breakfast, Brunch, and Sometimes Lunch.

Chapter 3: Appetizers and Savory Breads.

Chapter 4: Soups, Salads, and Dressings.

Chapter 5: Meat, Poultry, Fish, and Shellfish.

Chapter 6: Accompaniments: Veggies and Side Dishes.

Chapter 7: Condiments, Sauces, and Rubs.

Chapter 8: Just Desserts.

Chapter 9: Kid Stuff.

Index.

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