Recipes for Cooking Light: Comfort Foods and Dieting Cookbook
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Recipes for Cooking Light - Coretta Schubert
Recipes for Cooking Light
Comfort Foods and Dieting Cookbook
Coretta Schubert and Lorriane Latimer
Copyright © 2013 Coretta Schubert and Lorriane Latimer
All rights reserved.
Table of Contents
Section 1: Dieting Cookbook
Chapter One
Chapter Two
Chapter Three
Chapter Four
Chapter Five
Chapter Six
Chapter Seven
Chapter Eight
Chapter Nine
Section 2: Comfort Food Diet
Chapter 1: Comfort Food – What Is It?
Comfort Food Breakfasts
Comfort Food Dinners
Comfort Food Desserts
Bringing People Together
Chapter 2: Comfort Food Breakfast Recipes
Quick and Easy Sour Pancakes
Apple Bread Pudding
Texas-Style French Toast
Home-style Egg Casserole
Great Start Peach Oatmeal
Southwest Breakfast Burrito
Chapter 3: Comfort Food Lunches
Beef Barley Soup
French Onion Soup
Reuben Sandwich with Turkey
Tuna and White Bean Salad
Spicy Chili
Original Sloppy Joes
Classic Grilled Cheese Sandwich
Chicken Salad Sandwiches
All American Macaroni and Cheese
Chicken Noodle Soup for a Cold Day
Chapter 4: Comfort Food Dinners
Classic Roasted Turkey
Chicken Pot Pie
Scalloped Potatoes
Potato Salad
Easy Pork (or lamb) Chops
Southern-Style Pulled Pork
Slow Cooker Ribs
All-American Diner Cheeseburger
Grandma’s Beef Stew
Meat Loaf
Down South Beef Brisket
Old Fashioned Ham Steak
Honey Baked Ham
Spaghetti and Meatballs
Sunday Pot Roast
Stick to Your Ribs Shepherd's Pie
Simple Ham and Chicken Casserole
Fried Whole Chicken
Easy Cabbage Rolls
Chicken and Dumplings
Chapter 5: Comfort Food Desserts
Classic American Banana Split
Simple Angel Food Cake
Harvest Apple Pie
Cheesecake Pie
Cherry Crisp
Chapter 6: Your Comfort Food Meal Plan
Day Two:
Day Three:
Day Four:
Day Five:
Chapter 7: Eating with Comfort in Mind
Eating for Health and Pleasure
Getting the Most for Your Money
Comfort Food - a Summary
Appendix I:
Conclusion
Introduction
Who says eating a healthy diet has to taste bad and not be enjoyed? Just because you need to eat healthier does not mean you have to sacrifice taste. The recipes within this book are delicious, easy to fix, and are healthy and light. There are many reasons people need to diet, but the number one reason should be to be healthier. Whether you are dieting to be healthier, to lose weight, to manage blood sugar issues, or just because you will find delicious light recipes within this book, enough in fact to help you plan a menu for a couple of weeks without ever repeating a meal. Why eat light recipes?
Eat Light Recipes for Better Health
Eating healthy light foods helps to make the body healthier. The ingredients in these recipes are all healthy and nutritious choices. Good wholesome food gives the body plenty of nutrients. These nutrients work to strengthen the immune system. If the immune system is good and strong it is able to fight off most illnesses and germs, or it can fight it off better. Free radicals attack the immune system and can cause things like heart disease and cancers. The antioxidants in food help to fight these free radicals.
Eating Light Recipes Help to Fight Heart Disease
Heart disease is a big killer and often it can be prevented or at the very least treated through dieting alone. The recipes within this book contain healthy nutrients that help the body to fight heart disease naturally. If you already have heart disease, it will help to treat it and if you do not have it, it may help to prevent it.
Help to Prevent and Control High Blood Pressure through Diet
In some cases, dieting alone can help bring high blood pressure levels to normal. High blood pressure stems from several different reasons, a few of which dieting can help to prevent and treat. High blood pressure can be a result of a high salt diet. In this case, the recipes in this book have minimal amounts of salt and in any case, you can manually control the amount of salt you add to your light recipes. High blood pressure can be the result of excessive body fat. There again, this is an easy solution, simply lose the weight. High blood pressure may be a genetic thing, and in this case, diet may aid in the control of it.
Lose Weight and Maintain Weight Loss Through Eating Light Recipes
Being overweight causes a host of problems with the health if the weight is not controlled. By losing excessive body fat and weight, you can help to treat and prevent many different health conditions. Weight loss happens through a diet change and eating good food that is whole fruits and vegetables and lean proteins with whole grains. The best way to make the diet work for weight loss and weight maintenance is to make it a permanent lifestyle change.
If you have too much weight and body fat then you can lose it by dieting. But if you had a habit of eating foods high in unhealthy carbs, sugars, refined flours, and saturated fats, then chances are you are addicted to the very foods that have caused your weight issues. You must completely stop consuming these foods and replacing them with the healthier foods found in the light recipes in this book. Going cold turkey with this is not wise because if you just suddenly stop eating these foods your body will rebel. The cravings will be wild and you will feel the side effects of weaning from junk food too fast. You must take this part slow and allow your body time to stop a bad habit and develop a good habit.
Here is how:
Keep a food journal for a couple of weeks prior to starting this diet plan. You can recall from memory if you wish to hurry the process a bit. But try to remember every meal and every single snack you ate. This way you will have a good picture of the junk foods in which you are most addicted. By determining the amount of junk food you eat a day you can then determine the plan to wean from the junk food to make this light recipes diet a better success. However many times a day you eat unhealthy foods will determine the amount of time you need to take to wean.
For example, you need to wean from one instance of eating junk food at a time to make it a successful breaking of the bad habit. Do this for three to five days. You can determine if you need more or less days to overcome the food addiction. If you tend to have an addictive personality then you may want to give yourself five days, but if you are well disciplined you can probably do okay with three days. Every three to five days replace another junk food instance with a healthy food (such as one of the recipes within this book). By within three to four weeks you should be almost completely weaned from the junk food. If you do this first, this change of dieting lifestyle will be easier to do all the time. If you do not do this, you will be tempted to stop the diet and go back to eating the wrong foods again. This is why so many diets fail, because people do not take the time to break their bad junk food habits first.
Enjoy Dieting with Light Recipes
The recipes within this book are all made with wholesome ingredients of the healthiest foods like fresh fruit and vegetables, lean meats,