Read Dr. Atkins' New Diet Cookbook for Free Online
Authors: Robert C. Atkins
ideal weight, you will begin Maintenance. At this level you may choose freely from any recipe in the book. And you may add back dried beans; all vegetables, including carrots, peas, beets, potatoes, sweet potatoes; all the sweet winter squash and plaintains. Grains are permitted on the Maintenance Level. Actually you will be eating a very healthy diet. That is the good news.
Sugars of all types are excluded from all of our diets. Although some of you may think they taste good, sugars are destructive to your health. Therefore, sugars—including honey, molasses, maple sugar and syrup, fructose, beet sugar, barley malt sugar, glucose, maltose, dextrose, corn syrup, sorbitol, mannitol, and hexitol—still are and will always be the bad news.
We encourage you to eat more protein than carbohydrates, unless the condition of your health does not permit it. Please drink 6 to 8 glasses of water a day and see a nutritionist who can help you with a vitamin program specific to your needs. When this becomes your lifestyle, you will be the slim, healthy, and energetic person that you always aspired to be.
The Yeast-Free Maintenance Diet
This diet is much the same as the Maintenance Diet. However, on this diet you will restrict cheeses, vinegars, and all fermented foods as well as sugar. In addition, you may wish to ask for yeast-free products at your health food store.
*Those dishes noted with an asterisk are found in Chapter 4, Recipes.
4
Recipes
Eggs
Eggs are the perfect protein and we recommend them, especially free range, organic eggs (available in health food stores). In the New York area, these high-quality eggs are in supermarkets. The chickens that lay these eggs have not been injected with antibiotics or hormones and have not been fed chemicals. Always check the date on the box to ensure that the eggs are fresh.
You know that I don’t have to tell you how to cook eggs. You have been cooking them for years. But I’d like to share some hints that have helped me. With any luck they may make your egg dishes even better than your usual great!
Separating An Egg:
Egg white will not beat stiff if one drop of yolk gets mixed with the white when you separate the eggs. You can remove a small drop of yolk from white by using the cracked egg shell. Just dip it into the white and remove the yolk.
Beating Egg Whites:
To get the most volume from egg whites, bring them to room temperature before beating. They may be beaten with a wire whisk in a large metal bowl, a rotary beater, or an electric mixer. The electric mixer is most practical. Since egg whites lose volume quickly, beat them just before you need them.
Adding a pinch of cream of tartar to the unbeaten whites will help them sustain stiffness.
When adding beaten whites to a recipe, fold them in with a rubber spatula being careful not to break them down.
Using Egg Yolks as Thickeners:
This book uses egg yolks to thicken sauces, ice creams, and soufflés. Two egg yolks are equal to 1 tablespoon of flour or thickener. Beat eggs in a separate bowl and add ¼ cup of sauce to be thickened to the bowl. Beat together well. When eggs are blended with sauce, add egg mixture to sauce—stirring constantly over a low flame until sauce thickens. Do not boil sauce or egg yolk will scramble and sauce will become lumpy.
Soft-Boiled Eggs
1 serving
2 large eggs at room temperature
cold water to cover
Purchase a device called an “egg pricker” and put a small hole in the large end of the egg. This keeps eggs from cracking during cooking. Place eggs in water and bring to a boil. Boil for 3 minutes for loose eggs, 4 minutes for runny yolks and firmed whites, and 5 minutes for firmed yolks and whites. Run under cold water to stop cooking. Crack open tops and serve in egg cups.
G RAMS PER S ERVING 1.2
Hard-Boiled Eggs
1 serving
2 large eggs at room temperature
cold water to cover
Prick broad side of the egg. Place eggs in water. Bring water to a boil. Cover egg pan and turn off
Sugars of all types are excluded from all of our diets. Although some of you may think they taste good, sugars are destructive to your health. Therefore, sugars—including honey, molasses, maple sugar and syrup, fructose, beet sugar, barley malt sugar, glucose, maltose, dextrose, corn syrup, sorbitol, mannitol, and hexitol—still are and will always be the bad news.
We encourage you to eat more protein than carbohydrates, unless the condition of your health does not permit it. Please drink 6 to 8 glasses of water a day and see a nutritionist who can help you with a vitamin program specific to your needs. When this becomes your lifestyle, you will be the slim, healthy, and energetic person that you always aspired to be.
The Yeast-Free Maintenance Diet
This diet is much the same as the Maintenance Diet. However, on this diet you will restrict cheeses, vinegars, and all fermented foods as well as sugar. In addition, you may wish to ask for yeast-free products at your health food store.
*Those dishes noted with an asterisk are found in Chapter 4, Recipes.
4
Recipes
Eggs
Eggs are the perfect protein and we recommend them, especially free range, organic eggs (available in health food stores). In the New York area, these high-quality eggs are in supermarkets. The chickens that lay these eggs have not been injected with antibiotics or hormones and have not been fed chemicals. Always check the date on the box to ensure that the eggs are fresh.
You know that I don’t have to tell you how to cook eggs. You have been cooking them for years. But I’d like to share some hints that have helped me. With any luck they may make your egg dishes even better than your usual great!
Separating An Egg:
Egg white will not beat stiff if one drop of yolk gets mixed with the white when you separate the eggs. You can remove a small drop of yolk from white by using the cracked egg shell. Just dip it into the white and remove the yolk.
Beating Egg Whites:
To get the most volume from egg whites, bring them to room temperature before beating. They may be beaten with a wire whisk in a large metal bowl, a rotary beater, or an electric mixer. The electric mixer is most practical. Since egg whites lose volume quickly, beat them just before you need them.
Adding a pinch of cream of tartar to the unbeaten whites will help them sustain stiffness.
When adding beaten whites to a recipe, fold them in with a rubber spatula being careful not to break them down.
Using Egg Yolks as Thickeners:
This book uses egg yolks to thicken sauces, ice creams, and soufflés. Two egg yolks are equal to 1 tablespoon of flour or thickener. Beat eggs in a separate bowl and add ¼ cup of sauce to be thickened to the bowl. Beat together well. When eggs are blended with sauce, add egg mixture to sauce—stirring constantly over a low flame until sauce thickens. Do not boil sauce or egg yolk will scramble and sauce will become lumpy.
Soft-Boiled Eggs
1 serving
2 large eggs at room temperature
cold water to cover
Purchase a device called an “egg pricker” and put a small hole in the large end of the egg. This keeps eggs from cracking during cooking. Place eggs in water and bring to a boil. Boil for 3 minutes for loose eggs, 4 minutes for runny yolks and firmed whites, and 5 minutes for firmed yolks and whites. Run under cold water to stop cooking. Crack open tops and serve in egg cups.
G RAMS PER S ERVING 1.2
Hard-Boiled Eggs
1 serving
2 large eggs at room temperature
cold water to cover
Prick broad side of the egg. Place eggs in water. Bring water to a boil. Cover egg pan and turn off
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