Dr. Atkins' New Diet Cookbook (5 page)

Alcoholic beverages

Barbecue sauce

Bread or hamburger buns

Buttermilk

Cake

Cashews

Catsup

Cheeses (except fresh)

Chili peppers

Citric acid

Dried roasted nuts

Fruit (especially dried and cured)

Horseradish

Mayonnaise

Malted products

Milk

Mincemeat

Mushrooms

Pastry

Peanuts

Pickles

Pistachios

Pretzels

Rolls

Root beer

Sauerkraut

Smoked foods

Sour cream

Soy sauce

Sugars of any type

Tomato sauce

Vitamins in a yeast base

This list may seem overwhelming. It is not! As you will see, this book is filled with wonderful recipes that will delight the taste buds and give a feeling of well-being.

Happily being faithful to this diet has very positive results. You will be able to overcome (with the help of supplements) your yeast sensitivity and once again enjoy—in moderation—foods containing yeast.

2–3 Eggs *Poached, *Hard or Soft Boiled

6 cooked shrimp

*Lemon Barbecue Sauce

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Gazpacho

Tuna fish with *Vinegar-Free Mayonnaise

2 1-gram crisp breads (GG is an example)

*Orange Cooler

*Spicy Spareribs

Hearts of lettuce salad with * Tomato Mayonnaise Dressing Sugar-free Jell-O

*Vanilla Ice Cream

*Scrambled or *Sunny-Side-Up and Over Easy eggs

3 slices boiled ham wrapped around a celery stick that is stuffed with cream cheese

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Brit Burger

½ cucumber, sliced, with minced fresh basil

*Shape-Up Shake

*Broiled Lobster Tails with Tarragon

*Crispy White Radish

Tossed green salad with *Creamy Celery Seed Dressing made with *Vinegar-Free Mayonnaise

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Hot Mint Chocolate Nog

Sliced steak sautéed in garlic butter

½ small onion, raw or sautéed in butter

2 slices *4 Grain and Seed Bread

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Luncheon Omelet

*Mocha Drink

*Sardine Snack on lettuce leaves

*Lemon-Basted Roast Chicken

Endive with *Lime Dill Dressing

*Black and White Ice Cream Soda

*Herb Omelet

2 slices *4 Grain and Seed Bread with cream cheese

*Cappuccino

*Chicken Salad Ham Roll made with fresh ham (always use *Vinegar-Free Mayonnaise)

*Blender-Thick Raspberry Shake

*Japanese Egg Custard Soup (exclude mushrooms)

*Oriental Shrimp

*Raspberry Jell-O Cream

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Lemon Cream Jell-O

4 *Deviled-Salmon Egg halves

2 slices *Rye Bread with butter

*Spiced Iced Decaf Coffee

*U.S. Hamburgers with *Tomato Mayonnaise

*Mock Potato Salad (exclude pickle)

Diet soda

*Chicken Stock with *Dumplings

*Gourmet Game Hens

Tossed green salad with *Basic Vinegar-Free Salad Dressing

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*The ‘Pop’ Pop

*Ham and Artichoke Omelet

2 slices *Rye Bread

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Chicken Croquettes

Tossed green salad with *Tomato Mayonnaise

*Raspberry Cream Jell-O

Diet soda

*Klara’s Eggplant Appetizer on celery rounds

*Curried Crabmeat

Steamed broccoli

*Baked Cream

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

Two *Brownie squares

Diet soda

*Salmon Soufflé

2 slices *4 Grain and Seed Bread

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

*Curry Burgers

Tossed green salad with *Lime Dill Dressing

2 *Almond Ball Cookies

Diet soda

*Chicken Cacciatore with spaghetti squash

*String Beans Almandine

*Lemon-Lime Mousse

Tea or decaffeinated coffee with 1 tablespoon cream and sugar substitute

½ cup *Decaf-Coffee Ice Cream

When you have reached your 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.

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.

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.

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

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 heat. Allow eggs to remain in water for 20 minutes. Refrigerate to cool.

G
RAMS PER
S
ERVING
1.2

How to Tell if an Egg Is Hard Boiled:

Hard-boiled eggs will spin in their shells. Eggs that have not been cooked will not spin.

1 serving

2 eggs

1 tablespoon heavy cream

1 tablespoon sweet butter

salt and pepper to taste

Break eggs into a small bowl. Add cream and beat well with a wire whisk. Melt butter in a nonstick skillet, then add eggs. Cook on a low heat until eggs set. Season with salt and pepper (you may add other seasonings). When eggs set, “scramble” them with a fork. Slide out of skillet and enjoy.

Variation:
Sprinkle grated cheese over set eggs before scrambling.

G
RAMS PER
S
ERVING
1.6

1 serving

2 eggs

1 tablespoon sweet butter
salt and pepper to taste

Melt butter in nonstick skillet. Break eggs, one at a time, into a flat saucer and slide them into the pan. Cook on a low heat until whites become solidly white and center is runny. If Sunny-Side-Up is your preference, remove from pan to plate after about 2½ minutes. For Over Easy use a spatula and carefully flip eggs over. Cook for 30 seconds more. Salt and pepper to taste.

G
RAMS PER
S
ERVING
1.2

1 serving

2 eggs at room temperature
salt and pepper to taste

Fill a skillet or saucepan halfway with water and heat to a simmer. Break eggs one at a time into a flat saucer. Slide into the simmering water, one at a time. Allow to simmer for 3 minutes until whites are no longer transparent. Remove from water with a slotted spoon. Place on a plate, season with salt and pepper and enjoy.

G
RAMS PER
S
ERVING
1.2

1 serving

2 eggs at room temperature

2 tablespoons grated Parmesan cheese

2 teaspoons sweet butter

2 tablespoons heavy cream

salt and pepper to taste

Preheat oven to 375° F.

Fill a baking dish halfway with boiling water. Place 1 teaspoon butter each in the bottom of 2 custard cups. Carefully break an egg into each cup. Place 1 tablespoon of cream over each egg. Top with remaining cheese. Place custard cups in water bath in baking pan and set in the oven. Bake for 10 minutes. Salt and pepper to taste.

G
RAMS PER
S
ERVING
2.4

2 servings

2 tablespoons butter

4 eggs

1 tablespoon heavy cream

½ teaspoon seasoned salt

freshly cracked pepper to taste

Melt butter in a nonstick skillet or omelet pan. Tilt pan to cover well with butter.

Beat eggs with cream, salt, and pepper. Pour into pan and tilt pan to spread eggs to edges of pan.

Cook over a low flame until eggs begin to set. Loosen eggs from sides of pan with a spatula. Tilt pan again to allow uncooked eggs to run to the sides. Carefully fold outer edges of omelet into the center to resemble a flat cone. Slide omelet out of pan and serve.

When filling omelet, spoon mixture onto center of omelet before folding edges into the center.

T
OTAL
G
RAMS
2.8
G
RAMS PER
S
ERVING
1.4

2 servings

9 strips bacon

¼ cup diced onion

1 Basic Omelet recipe

Cut bacon into small pieces. Fry in small skillet until crisp. Add onion and sauté until translucent. Pour off fat. Follow recipe for
Basic Omelet
, above.

Place bacon and onion in center of omelet before folding over. Fold over and cook 1 minute. Serve immediately.

T
OTAL
G
RAMS
6.0
G
RAMS PER
S
ERVING
3.0