426 internautes sur 443 ont trouvé ce commentaire utile
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I picked up Dr. Hyman's The Blood Sugar Solution Cookbook because at the age of 57 I've finally progressed from being pre-diabetic to having Type II diabetes, no doubt brought on by a lifetime of poor eating habits. I don't want to spend the rest of my life battling a debilitating disease. So after reading his book The Blood Sugar Solution, I'm ready to put into action what sounds like common sense cooking and eating.
I've been looking forward to this cookbook, because it can be difficult to "convert" our old recipes to fit this new way of cooking. If you're like me, your grocery shopping list will look NOTHING like what you've been buying before now. Be prepared to think differently about what you feed your body.
Dr. Hyman's goal, and the purpose of this healthy way of eating, is to help us prevent (preferably) or reverse two life-threatening epidemics...obesity and diabetes...or what he calls "Diabesity." He's done tons of research that explains why after so many years and so many "diets," we're so much more physically ill.
If you haven't read his book, that's okay because I would say The Blood Sugar Solution Cookbook can certainly stand on its own. He actually covers a lot of the same basic information you need...such as taking a quiz to determine whether or not you're suffering from "diabesity". He also encourages you to visit his web site where you can find lots of information and join support groups...if that is of interest to you.
The recipes in this cookbook are based on a healthy eating plan that cuts out all types of sugars (the main focus and of course my point of weakness!), flour, processed foods, and packaged foods. In other words...our meals should contain "real", unaltered, unprocessed whole foods.
The first 64 pages contain step-by-step help on how to prepare your kitchen for healthier cooking. This includes what kitchen tools you should have, getting rid of unhealthy foods you already have (which is basically EVERYTHING in my kitchen and an important step for me, because if it isn't IN my kitchen, it won't be IN what I cook and eat), how to read ingredient labels, and stocking your pantry with the right ingredients. The author also includes the nutritional information per serving of each recipe, the preparation time, cook time, level of difficulty (easy/moderate), and budget info ($/$$). Most are easy/$.
The cookbook is easy to read with clear and simple directions. But don't expect to see your typical church potluck recipes in this one. This isn't intended to be "comfort food" that we're accustomed to seeing in most cookbooks and magazines. This is a serious change in the healthy direction. At first glance, some of the recipes looked a bit intimidating because a few of the ingredients are totally new to me. But then that's no surprise considering until now I haven't taken healthy cooking seriously. I live in a very small and remote town, so a few of the recipes that I'm eager to try (like the breakfast shakes) will have to wait until I can get to a full-size grocery store or whole foods store.
Some examples of recipes you'll find in this book are breakfasts such as Popeye the Sailor Energy Boost, Raspberry Banana Cream Pie Smoothie, and Dr. Hyman's Chinese Eggs and Greens. For soups and salads, there's Roasted Red Pepper and Cannellini Bean Soup, Slow Cooker Vegetarian Chili, Sadie's White Bean and Shrimp Soup, Carribean Black-Eyed Pea Salad, and Grapefruit and Avocado Salad with Dijon Lime Vinaigrette.
Examples of entrees include Sauteed Spinach and Tomatoes over Roasted Spaghetti Squash, Coconut Shrimp with Lemongrass Quinoa and Thai Vegetables, Apricot-Glazed Pork and Vegetable Stir-Fry over Sauteed Greens, Roasted Apple and Sweet Potato Medley.
There are also recipes for snacks and side dishes like Quinoa and Avocado Salad, Crispy Kale Chips with Sea Salt, Artichoke Hearts with Caramelized Onions and Herb Dressing and even desserts such as Guilt-Free Chocolate Mousse and Lisa's Lemon Vanilla Cupcakes
I picked the Creamy Asparagus Soup to try first. I would describe it as simple, light, and delicious. I followed the recipe almost exactly as written, but I skipped one important step. Since I bought tiny, narrow spears, I assumed I didn't need to peel/trim the tough outer layer with a potato peeler. Big mistake. My husband loved the flavor, but he didn't like the tiny pieces of the outer layer that did not soften or puree. I recommend that you not skip this step and you will have an excellent soup. Anyway, I have to say that with so few ingredients, I was actually surprised that it had so much flavor, just needing a little salt and pepper to taste. When you think about the fact that you're making a "creamy" soup without the cream, you realize it's a totally healthy alternative way of cooking. So much lighter and just as flavorful as it's cream-based predecessor. I'm going to try a broccoli/cauliflower variation using this same recipe.
If there's anything I would change about this cookbook, it is the number of pictures they used, which is very few. Unlike many cookbooks that are filled with colorful pictures of most or all of the completed recipes, this one is not. There are actually only 16 pictures. They are beautiful, full-page photos located in the middle of the book, but only 16 nonetheless. That's a little disappointing, because pictures are often what motivate me to try the recipe. Then again, pictures can really bump the price of any book up, and you're getting a lot of good health information and recipes for a pretty reasonable price here.
That said, I would recommend this cookbook to anyone who is seriously ready to "dump the junk" and take back their health.
193 internautes sur 202 ont trouvé ce commentaire utile
- Publié sur Amazon.com
I was offered an advanced review copy of this cookbook, and decided to give it a look. Although I don't have diabetes, my mother died of complications from it, and I'm cautious about following in her footsteps. So, I do my best to eat a balanced healthy diet. That means a combination of protein, fat, and yes, carbs.
I also love to cook, and have amassed a collection of cookbooks from around the world. Given my background, a good number of them would be categorized as "healthy eating"-type books.
My primary beef with most low-carb diets is an over-reliance on individual glycemic index "scores." This book does NOT take that approach. It recognizes that these individual scores can be mitigated by what else one consumes at the same time, and that "glycemic load" is more realistic than "glycemic index" in determining the impact on blood sugar. In other words, some carbs are OK, in moderation, and combined with other foods. From page 36, "Adding fiber, protein, or fat to any carbohydrate will also lower the glycemic load of the meal." And the recipes reflect this sensible approach.
So what about the recipes? They're divided into two groups: "basic," and "advanced." The "advanced" group is much more restrictive, and is for people who are seriously obese, who already have diabetes, or who have other conditions that necessitate a more restrictive approach. There is a self-quiz in the introductory chapters that tells you which set of recipes to use as a start.
The advanced recipes eliminate grains and starchy vegetables and limit fruits to 1/2 C per day. Even with these restrictions, there are some excellent recipes in this section. The "Weekday Veggie Scramble," for example, is full of high-flavor ingredients (red bell pepper, onion, kale, garlic) and eggs. Filling, tasty, excellent! There are a couple of other egg/veggie breakfast recipes that are equally good (Vegetable Egg Scramble and Garden Omelet), and these have become some of my "go to" breakfast choices.
For lunch, I've made the Brazilian Black Bean Soup -- black beans, celery, onion, spices -- plus just enough heat (1/2 of a small poblano pepper) to make it interesting. The Chile Verde Chicken is right up my alley: a spicy tomatillo sauce over nicely seasoned chicken breasts. Yummy!
And that's just the "Advanced" section of the book.
In the "Basic" section, you get more options, more fruit (Tarragon Chicken Salad is nice this time of year, with chicken, watercress, and a diced medium pear, with a dressing containing cardamom, tarragon, and walnut oil), and some grains). Most of the recipes use easy-to-find ingredients, and so are accessible to most home cooks.
I ended up liking this book far more than I thought I would. And I've included it in my "kitchen shelf" where I keep the cookbooks I use most often. It's really that good.
267 internautes sur 288 ont trouvé ce commentaire utile
- Publié sur Amazon.com
I must admit that I was surprised when Mark Hyman's publicist asked if I would like to see the The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss several weeks ago. While I review many cookbooks, I don't often review "health food" books or, heaven forbid, diet "cookbooks." All too often "health food" and "diet food" run quite counter to my food philosophy. I believe that food should be fresh, home-cooked, and local if that is feasible, not special expensive dehydrated "food" that you have to buy from some plan. (There is a reason that they call it the diet industry - emphasis on industry!) I also happen to think that food should taste good and not be loaded with artificial sweeteners and preservatives.
I don't follow all of the latest fads in diets so I had never heard of The Blood Sugar Solution, so WOW was I ever surprised when The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss showed up a couple of days later. Other than a handful of smoothie recipes (I don't like smoothies - any of them, not just these), there isn't a single recipe in this book that I wouldn't cook, eat and serve to guests. Many of them are quite similar to things that I already make. I didn't come across a single recipe where my first thought was "my family wouldn't touch that" - and that is very important. It is very hard, both psychologically and financially, to "diet" while those around you eat all the things that you wish you were eating. Even my son-in-law, a very picky eater, would happily consume 90% of everything in the book - important, because I've been trying to encourage him to eat a bit better for some time.
The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss is divided into two sections. In the first part, Dr. Hyman outlines his Blood Sugar Solution eating plan. While he does have a website and a book specific to the plan (The Blood Sugar Solution), he provides plenty of information right within the pages of The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss to allow you to follow his diet on your own. While I am not going to endorse Dr. Hyman's diet (it would be against my own licensure and ethics to do so), I will say that many of the statements he makes about things like your cholesterol levels are absolutely accurate.
This is not a diet intended to make you feel deprived. First, the diet is time limited to 6 or 12 weeks. During that time you forgo sweeteners, gluten and certain carbohydrates, and all dairy, but you'll find things like olive oil and avocado even on the "advanced" plan for those with active diabetes. Nor is this a "raw" diet or one loaded with "rabbit food" or things you've never heard of, never mind know where to buy. You could easily follow this anywhere in the country, right out of your local grocery store.
In this first section you will also find charts to help you decide whether the Basic or Advanced plan is best for your particular situation and, of course, lists of things you can eat. One list that particularly caught my eye was the list of Low-Glycemic Vegetables - the ones Dr. Hyman recommends make up 50-75% of your plate at every meal, the ones you can have unlimited amounts of.
Hearts of palm
Well surprise, Surprise, SURPRISE - isn't that just the list of the contents of Grandma's fridge! Well, except for the cilantro I can't do without - but cilantro is on the Superfoods list, so I suspect it belongs on this list too and that the omission was an oversight.
And then come the recipes. Now THESE I could eat. Actually I do eat things that are very similar. More importantly, every recipe in the book is the sort of thing that your husband, your children and your guests will eat and enjoy right along with you. Yes you CAN have guacamole - generous amounts of it.
Dr. Hyman lays much of the blame for America's epidemic of what he calls "diabesity" squarely at the feet of a society where packaged foods have replaced home cooking. Rather than sell you pre-packaged "allowed" food, you're expected to cook your own. To that end, these recipes are both simple and quick, most taking well under an hour. There are no four page recipes, none that require you to pre-cook a half-dozen different things before you can put a dish together or have the skills of a Cordon Bleu grad.
I've had to practically pry my copy of The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss out of my daughter's hands (she's been cooking from this since the day it arrived - but don't tell my son-in-law that he is dieting please!) to have a turn with it myself. This is one of the recipes we've all enjoyed. It is, BTW, on the Advanced plan, though you could certainly eat it on the Basic plan too.
Chile Verde Chicken
Verde Sauce -
3 cups low-sodium chicken broth
16 small tomatillos, husked
2 jalapeño peppers, seeded and halved (leave some of the seeds for more heat)
3 garlic cloves, peeled
1 large white onion, chopped
1 bunch cilantro, about 3 ounces
1 teaspoon ground cumin
juice of 2 limes
sea salt and freshly ground pepper to taste
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black pepper
4 (5 ounce) boneless, skinless chicken breasts
Make the Verde Sauce-
1. Heat the broth in a medium pot over high heat. Once it boils reduce the heat to medium low and add the tomatillos, jalapeños and garlic cloves. Cook at a brisk simmer until the vegetables are soft, 5-6 minutes.
2. Transfer the contents of the pot to a blender. Add the onion, cilantro, cumin, lime juice, salt and black pepper while the blender is running. Blend until smooth, about 2 minutes. Set aside.
Make the Chicken -
1. Heat the oil in a large sauté pan over medium high heat. Season the chicken breasts generously with salt and pepper and add them to the hot pan. Cook until all the chicken pieces are brown, about 3 minutes per side.
2. Reduce the heat to low and add the blended Verde sauce. Cover the pan and simmer until the chicken is very tender, 20-25 minutes.
3. Shred the chicken with two forks and serve in the Verde sauce. Any leftover chicken can be refrigerated for up to 3 days.
Well, I'm off to hide the book before my daughter arrives this morning. I suppose I had better order her a copy of her own.
Grandma's $0.02 - The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss is full of recipes that your entire family will enjoy. This might just be the "diet" you can stick to. Highly recommended!
PS - Never start a diet without consulting your own physician first.