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| Acknowledgments Preface Introduction 1 A Healthy Diet Nutrition 101 Calories Count Essential Nutrients Noncaloric Nutrients Dietary Guidelines and Recommendations Dietary Restrictions Nutrition Labeling Summary 2 Healthy Ingredients Issues in Ingredient Selection In the Kitchen Fresh Produce Grains Dried Legumes Soyfoods Nuts and Seeds Fats andoils Chocolate Dairy and Eggs Fish and Shellfish Meat and Poultry Seasonings，Condiments，and Beverages Summary 3 The Techniques of Healthy Cooking General Cooking Guidelines Techniques for Vegetables Techniques for Fruits Techniques for Grains Techniques for Legumes Techniques for Nuts and Seeds Techniques for Meats，Poultry,Fish，and Shellfish The Role of Flavor Summarv 4 Developing Healthy Recipes and Menus Reading a Recipe for Nutrition Using Existing Recipes Modifying Recipes Creating Original Recipes Cooking with Less Fat CookinR with Less Salt Cooking with Less Sugar Cooking with Less Alcohol Menu Development Objectives in Creating a Healthy Menu Menu Development for Special Needs Vegetarian Menus Communicating Summarv 5 Soups, Salads, and Appetizers Basic Consomme Chicken Consomme with Herbed Goat Cheese Ravioli Double Chicken Consomme with Spring Rolls Game Hen Consomme with Roasted Garlic Custards Wonton Soup Carrot Consomme with Lemongrass，Ginge rJ Spicy Asian Grilled Shrimp，and Bean Threads Mushroom Consomme with Shiitake，Bok Ch0v.and Carrot Curls MichiRan White Bean Soup 6 Main Dishes for Lunches and Dinners 7 Side Dishes 8 Breakfast and Beverages 9 Baked Goods and Desserts 10 Chef ’s Pantry Appendix: Recipe Analysis Recommended Resources and Readings Glossary Recipe Index Subject Index |
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