Eat more of what you love: over 200 brand-new recipes low in sugar, fat, and calories

553 Pages·2012·6.6 MB·English

by  Marlene Koch

Readers love
EAT LOVE:
what you
More than 300 Recipes Low in Sugar, Fat and Calories!

“Eat What You Love is my bible!!! It has transformed my
husband’s and my life. He is no longer a borderline diabetic, has
lost 30 pounds and gotten off his high blood pressure medication,
while I have lost over 50 pounds, dropped six pant sizes, and am
off my cholesterol medication. Thanks to you and your incredible
recipes, I am healthy, fit, feel wonderful and am eating fabulous
food! Thank you again and again and again!”
—Barbara Collins, Livonia, Michigan
“My friend bought Eat What You Love– then she made a big
mistake . . . she brought it to my house for me to see it. It has never
left my home!!! I have literally shelves full of cookbooks. Eat
What You Love is without exception my favorite cookbook. It has
become my everyday go-to cookbook. You have created the
manual for putting delicious yet healthy food on the table for the
whole family. Thank you!”
—Amber Williams, Fort Lauderdale, Florida “Eat What You Love
sits handily on the corner of my kitchen counter –always! In
addition to the 52.5 pounds I have lost, I have rediscovered my
passion for cooking and for great food, thanks to you. I always tell
people, “her recipes may be healthy, but that woman is all about
taste!” Great food has finally put my weight loss efforts over the
top!”
—Susan Jackson, Birmingham, Alabama
“I have type 2 diabetes and have lost 68 lbs. since cooking with Eat
What You Love! Unbelievably, my A1c is now at 5.8 when it was
once at 8.9! I am so grateful to have found your totally delicious
cookbooks!”
—Linda Johnston, Livermore CA
“EWYL has made it possible for me to lose 45 pounds over the last
8 months. In the past I had dieted for a few weeks, felt deprived,
and given up. With EWYL recipes, I can “treat” myself to the food I
love and still stay on the losing path. There’s never a need to cook
unhealthy foods when EWYL foods are on the table!!”
—Becky Brewer, Olympia, Washington
©2012 by Marlene Koch
Photographs © 2012 by Steve Legato Published by Running Press,
A Member of the Perseus Books Group
All rights reserved under the Pan-American and International Copyright Conventions
This book may not be reproduced in whole or in part, in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any information storage and retrieval system now
known or hereafter invented, without written permission from the publisher.
Books published by Running Press are available at special discounts for bulk purchases in the United States
by corporations, institutions, and other organizations. For more information, please contact the Special
Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA 19103,
or call [phone], ext. 5000, or e-mail [email protected].
This book offers recipes and tips that should be included as part of an overall healthy diet. Readers are
advised to consult with a qualified health professional for specific dietary needs or concerns.
ISBN 978-0-7624-4589-9
Library of Congress Control Number: 2011944643
E-book ISBN 978-0-7624-4590-5
9 8 7 6 5 4 3 2 1
Digit on the right indicates the number of this printing Cover and interior design by Susan Van Horn
Edited by Jennifer Kasius
Typography: Avenir, Mrs. Eaves, and Filosofia Running Press Book Publishers
2300 Chestnut Street
Philadelphia, PA 19103-4371
Visit us on the web!
www.runningpresscooks.com

I dedicate this book to Stephen and James
You give me more to love every day . . .
table of contents
MORE FROM MARLENE
MORE HEALTHY EATING TIPS
MORE ABOUT DIABETES
MORE MEAL PLANNING
INCREDIBLE INGREDIENTS

MORE EAT WHAT YOU LOVE RECIPES
Super Sippers, Smoothies and Shakes
Fresh Baked Breads, Muffins, and Coffeecakes
Breakfast and Brunch
Appetizers and Small Bites
Super Soups and Sensational Sandwiches
Best Dressed Salads
Slow Cooker Favorites
Pastas, Pizzas, and More
Sides That Make the Meal
Fast and Fit Chicken Dishes
Lean Beef, Pork, and Fish
Pies, Puddings, and Specialty Desserts
Homestyle Cookies and Cakes
Cupcakes, Cupcakes, Cupcakes!

MENUS
ACKNOWLEDGMENTS
INDEX
MORE FROM MARLENE
Introduction
W
hat if I told you that you could enjoy all the foods you love without having
to worry about excess sugar, fat, or calories, or that you could eat all the foods
you love and still lose weight while keeping your blood sugar in check, or,
perhaps best of all, that you could feed your family the great-tasting dishes they
love, more healthfully? Well, with this book, you can!
I passionately believe that no one wants to give up the foods they love, and
what’s more, I believe with equal passion that they shouldn’t have to. Instead, as
a nutritionist and bona fide food lover, I believe—actually, I know— that good
health and great taste can go delectably hand-in-hand. In fact, there are over 300
delicious reasons I know this—and they’re all found in Eat What You Love:
More Than 300 Incredible Recipes Low in Sugar, Fat, and Calories. I created
Eat What You Love and the 300 guilt-free recipes in it so everyone could enjoy
the foods they love, no matter what their diet.
I could not be more honored by the incredible response to it, from readers
(thank you!)—and from my very own family, who, like many Americans, are
challenged by some of today’s most pressing health concerns, such as diabetes
and weight control. It delights me to hear readers say they never knew healthy
could be so tasty, but I must say that it’s the success stories of better health that
truly inspire me to continue to do what I do. Countless readers have shared the
wonderful news that Eat What You Love helped them lose weight, control their
blood sugar, lower their blood pressure, and feed their families more healthfully.
Many of those same readers (and my fabulous Facebook fans) also requested
more of my healthy recipes. You’re holding in your hands my response. Eat
More of What You Love lets you eat even more of what you love!
In this book you will find 200 brand-new recipes for even more of the foods
we love to eat. Whether what you love is ooey, gooey, creamy, cheesy, or fried,
you will find it here—with less sugar and fat, fewer calories, and simply more
yum. So many of my readers (and maybe you’re one?) have shared what they
would like more of—and I listened. Here at your fingertips are more Southern
recipes like Chicken Chicken Fried Steak with Cream Gravy, more super-quick
and easy recipes and lots more classic comfort foods, more fabulous restaurant
makeovers, such as PF Chang-Style Mongolian Beef, and even more family
favorites like Pizza Pasta Pie. You’ll also find more burger recipes and another
oft-requested favorite: pizza! For slow-cooker enthusiasts, I am really excited to
share that I have, for the first time, included an entire chapter of easy, tasty,
slow-cooker recipes for no-fuss dinners that are ready when you are. As an avid
baker (and lover of all things sweet), I always make sure that there are plenty of
recipes for dessert lovers in my books and this one is no exception. My Amazing
Pecan Pie Cups (with less than a teaspoon of sugar in each!) are, well, truly
amazing; my Unbelievable Whoopie Pies contain a fraction of the usual fat; and,
yes, I’ve included an entire chapter of cupcakes!
In addition to the scrumptious recipes, you’ll also find more beautiful photos,
more healthy-eating cooking tips, more fun and informative “Dare to
Compares,” and more options on sweeteners. (Whew!) You’ll also discover an
entire section devoted just to menus (including bonus menus from my first Eat
What You Love cookbook), and I’ve included tips for eating gluten-free (with
several great gluten-free desserts).
Eat More of What You Love stands alone as a wonderful collection of over
200 delicious recipes, but it’s also a perfect companion to the original Eat What
You Love. I didn’t repeat a single recipe (with the exception of my always
requested Unbelievable Chocolate Cake) and I have broadened the range of
recipes (for example, in Eat What You Love I offered several frittata recipes, so
here I added several breakfast bakes) to provide lots of tasty options for mixing
and matching recipes between both books. Whether this is your first Eat What
You Love cookbook or you are coming back for more, I guarantee this cookbook
can help you and your family look and feel your very best—all while eating
what you love!
My best to you and yours,