A Love Affair with Southern Cooking by Jean Anderson, pdf, epub, B000XPNV8A


  • Full Title : A Love Affair with Southern Cooking: Recipes and Recollections
  • Autor: Jean Anderson
  • Print Length: 463 pages
  • Publisher: HarperCollins e-books
  • Publication Date: August 31, 2010
  • Language: English
  • ISBN-10: B000XPNV8A
  • ISBN-13: 
  • Download File Format: pdf, epub

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More than a cookbook, this is the story of how a little girl, born in the South of Yankee parents, fell in love with southern cooking at the age of five. And a bite of brown sugar pie was all it took.

"I shamelessly wangled supper invitations from my playmates," Anderson admits. "But I was on a voyage of discovery, and back then iron-skillet corn bread seemed more exotic than my mom’s Boston brown bread and yellow squash pudding more appealing than mashed parsnips."

After college up north, Anderson worked in rural North Carolina as an assistant home demonstration agent, scarfing good country cooking seven days a week: crispy "battered" chicken, salt-rising bread, wild persimmon pudding, Jerusalem artichoke pickles, Japanese fruitcake. Later, as a New York City magazine editor, then a freelancer, Anderson covered the South, interviewing cooks and chefs, sampling local specialties, and scribbling notebooks full of recipes.

Now, at long last, Anderson shares her lifelong exploration of the South’s culinary heritage and not only introduces the characters she met en route but also those men and women who helped shape America’s most distinctive regional cuisine—people like Thomas Jefferson, Mary Randolph, George Washington Carver, Eugenia Duke, and Colonel Harlan Sanders.

Anderson gives us the backstories on such beloved Southern brands as Pepsi-Cola, Jack Daniel’s, Krispy Kreme doughnuts, MoonPies, Maxwell House coffee, White Lily flour, and Tabasco sauce. She builds a time line of important southern food firsts—from Ponce de León’s reconnaissance in the "Island of Florida" (1513) to the reactivation of George Washington’s still at Mount Vernon (2007). For those who don’t know a Chincoteague from a chinquapin, she adds a glossary of southern food terms and in a handy address book lists the best sources for stone-ground grits, country ham, sweet sorghum, boiled peanuts, and other hard-to-find southern foods.

Recipes? There are two hundred classic and contemporary, plain and fancy, familiar and unfamiliar, many appearing here for the first time. Each recipe carries a headnote—to introduce the cook whence it came, occasionally to share snippets of lore or back-stairs gossip, and often to explain such colorful recipe names as Pine Bark Stew, Chicken Bog, and Surry County Sonker.

Add them all up and what have you got? One lip-smackin’ southern feast!

A Love Affair with Southern Cooking is the winner of the 2008 James Beard Foundation Book Award, in the Americana category.

 

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Keywords

send cookies, is being vegan healthy, green tea drink, korean noodles, calories in food,
chocolate dessert recipes, beer mats, egg foo young, cookery courses, nutritionist, , soups and some banging veggie feasts bursting with flavour. Numero three is Speedy MOB. All the recipes take 30 minutes or less, no skill is needed and they’re perfect for lunches or quick suppers. Next we have Fuss-free MOB. At uni it was such a pain washing up loads of dishes after a big dinner, so ALL of these recipes are one-dish wonders. Easy as 1, 2, 3. The fifth chapter is Flashy MOB. These recipes are a bit more involved, great for a weekend dinner party. So get your MOB over and show them your skills. The final chapter is Fakeaway MOB, featuring recipes for fast food that you thought you could only buy at the local babby, but you can actually do at home. AND, they are much fresher, much cheaper and much more delicious!

The music side. For me, music is a key part of cooking. I love blaring tunes in the kitchen and singing along while I cook. When I created the first series of videos, I decided to go against the usual food video trends and sacked off using boring lift music. I approached my friends in bands and asked them if they would let me use some of their tracks. They said yes, and it just worked. The videos were so much more upbeat and relatable. I also created a series of playlists for people to follow and listen to while they were cooking the recipes at home.

This book is the culmination of a MOB movement that has been building since we started. We are the MOB. We are the students and young professionals. The families. We don’t have a lot of cash to spare. But we want to cook good food. We want to eat delicious dinners. We don’t want to be told that all we can cook is marmite spaghetti and baked beans on toast. We want restaurant-quality munch in our own homes. And MOB Kitchen is the answer.

Big love MOB, Ben

KEY TO SYMBOLS

[★] MOB classic (one of the best-loved recipes from the channel)

[V] Vegetarian

[VG] Vegan

When you see one of the following Spotify Codes, you can scan it using the Spotify app to listen to the corresponding playlist/song, or tap/click on it to open on the device you are reading from.

THE CRISPIEST SWEET POTATO RÖSTI WITH POACHED EGGS & GUAC [★]

SERVES 4

40 mins

INGREDIENTS

4 sweet potatoes

11 eggs

fresh parsley

spring onions (scallions)

dried chilli flakes

2 large avocados

fresh chives

1 lemon

salt and pepper

olive oil

THE SOFT EGG. THE SOFT GUAC. THE CRISPY RÖSTI. A TEXTURE MATCH MADE IN HEAVEN.

01 Preheat the oven to 180°C fan (200°C/400°F/Gas Mark 6).

02 Peel and grate the sweet potatoes with a normal box grater.

03 Add the grated potato into a bowl. Crack in 3 eggs. Add a handful of chopped parsley, a handful of chopped spring onions and 1 teaspoon of dried chilli flakes. Season with salt, pepper and olive oil. Mix everything together.

04 Get a baking sheet. Line it with baking paper. Make 8 fishcake-sized röstis, and line them up on the sheet. They will be quite loose at this point, but don’t worry. Just squeeze them into shape and whack in the oven. They will firm up and crisp up. Bake for 30 minutes, turning after 20 minutes.

05 Guac time. Scoop the flesh out of the avocados and mash it in a bowl. Add a handful of chopped chives and the juice of a lemon, and season with salt, pepper and olive oil. Mash everything together and set aside.

06 Egg time. Boil a pan of water. Carefully crack 2 eggs into separate glasses. With a fork or a whisk, create a little whirlpool in the water. Pour the eggs into the water, not in the centre of the whirlpool, but on the edge. The water will fold the white over the yolk and should form a nice little ball.

07 Cook for 3 minutes on a medium heat. To check if they’re done, just gently lift the egg with a spoon. If the white is still a bit wobbly, leave it for 10 more seconds. If it’s firm, remove from the heat. Repeat for the remaining 6 eggs. It might be quicker to get two pans going simultaneously!

08 Assembly time. Spoon a good helping of guac on top of the rösti. And then put your egg on top. Allow 2 röstis and 2 eggs per person. Sprinkle some extra chives and dried chilli flakes over the top, and tuck in!

ZINGY VEGAN BLACK BEAN & AVOCADO BURRITOS [VG]

SERVES 4

30 mins

INGREDIENTS

300 g (1½ cups) brown rice

3 avocados

2 vine tomatoes

1 lime

3 spring onions (scallions)

fresh coriander (cilantro)

300 g (10½ oz) tofu

1½ garlic cloves

soy sauce

1 x 400-g (14-oz) tin of black beans

8 tortilla wraps

salt and pepper

A GREAT DISH FOR A WEEKEND BRUNCH, OR FOR WEEKDAY MEAL PREP. SUPER HEALTHY AND SUPER VEGAN. ONE OF THE SQUIDGIEST MOUTHFULS YOU’LL EVER TAKE!

01 Boil the brown rice using the ratio: 1 part rice, 2 parts water, until the water has been absorbed.

02 Meanwhile, get on with your guac. Add the flesh of the avocados to a bowl. Finely chop the vine tomatoes and add to the bowl. Add the juice of a lime along with the chopped spring onions and a handful of chopped coriander. Season with salt and pepper and mash together. Cover and set aside.

03 Scrambled tofu time. Crumble the tofu into a bowl. Grate in the garlic, and add 2½ tablespoons of soy sauce. Add some black pepper.

04 Get a pan on the heat. Add your tofu and cook for 4–5 minutes until it starts to catch on the pan. When it does, remove it from the heat.

05 When the rice is ready, drain, and then add the black beans. Lightly mash them together.

06 Lay out a couple of tortilla wraps. Fill them with equal parts of rice, tofu and guac. Roll them up, and then place, seam-side down, in a hot frying pan (skillet). Cook for 4–5 minutes on each side, or until golden and toasted. The mixture should make enough for 8 wraps.

07 Slice each wrap in half and get munching.

CHORIZO SHAK ATTACK

SERVES 4

40 mins

INGREDIENTS

1 brown onion

2 garlic cloves

1 red chilli

2 (bell) peppers

1 x 250-g (9-oz) chorizo ring

2 x 400-g (14-oz) tins of chopped tomatoes

eggs

200 g (7 oz) feta

fresh parsley

THIS RECIPE WILL CHANGE THE WAY YOU LOOK AT BREAKFAST FOREVER. THE BEAUTIFUL, RICH TOMATO SAUCE AND THE CRISPY CHORIZO MAKE IT A STRAIGHT 10/10.

01 Preheat the oven to 180°C fan (200°C/400°F/Gas Mark 6).

02 Finely chop the brown onion, garlic cloves and red chilli. Cut the peppers into strips, and cut the chorizo ring in half and then into slices.

03 Add the chorizo to a big ovenproof frying pan (skillet) and fry until crisp. Then add the vegetables. Fry until slightly softened, for 5–6 minutes, then add the chopped tomatoes. Fill up both tomato tins with water, and pour that in as well. Give it a stir and let it bubble away. You want the sauce to be a thick consistency, so allow it reduce by around half.

04 Take the sauce off the heat and smooth out the surface. Make little holes in the sauce and gently drop in 8 eggs, so the yolks stay intact. Turn the heat back to medium, cover with a lid and cook for 5 minutes. Then place the whole pan into the hot oven for about 10 minutes until the eggs are cooked.

05 Remove the pan, and crumble in the feta. Add some chopped parsley and get stuck in!

THE ULTIMATE PANCAKES (4 WAYS)

MAKES 8

30 mins

THESE THIN PANCAKES ARE PERFECT FOR BREAKFAST, LUNCH OR DINNER. START A PRODUCTION LINE WITH YOUR FAVOURITE FILLING AND WRAP UP WITH YOUR MOB! MY FAVOURITE IS THE MUSHROOM ONE!

MUSHROOM, RICOTTA, THYME & LEMON ZEST PANCAKES

INGREDIENTS

500 g (1 lb 2 oz) chestnut mushrooms

1 garlic clove

fresh thyme

1 lemon

plain (all-purpose) flour

2 large (US extra-large) eggs whole milk

ricotta

olive oil

salt and pepper

01 Finely slice the mushrooms and garlic. Chuck them in a frying pan (skillet) with a splash of olive oil. Cook the mushrooms down until the water has evaporated and they start to brown. This should take around 10 minutes. Be patient. They will look very watery as they start cooking, but this will evaporate.

02 Halfway through cooking the mushrooms, add a small handful of thyme leaves – about 3 teaspoons.

03 When the mushrooms are finished, grate in the zest of half a lemon and set aside.

04 Now for the batter. Place 100 g (1 scant cup) of flour, the eggs, 200 ml (1 cup minus 3 tablespoons) of milk and 100 ml (7 tablespoons) of cold water into a bowl. Beat it all together until there are no lumps of flour.

05 Heat a couple of teaspoons of olive oil in a non-stick frying pan over a medium–high heat. When it’s really hot, ladle in some batter. It should cover the base of the pan thinly.

06 Give it 1–2 minutes on each side, but check with a spatula to see if the underside is cooked. Spoon on some mushrooms, a few dollops of ricotta, some more thyme leaves, a grate more lemon zest and some salt and pepper. And you’re there!

PARMA HAM, GUACAMOLE & CHIVE PANCAKES

INGREDIENTS

3 large avocados

1 lemon

fresh chives

plain (all-purpose) flour

2 large (US extra-large) eggs whole milk

1–2 x packs of Parma ham

salt and pepper

olive oil

01 First up, the guac. Halve the avocados and place the flesh in a bowl. Add almost all the juice of a lemon along with some salt, pepper and olive oil. Add a small handful of chopped chives and mash.

02 Now for the batter. Place 100 g (1 scant cup) of flour, the eggs, 200 ml (1 cup minus 3 tablespoons) of milk and 100 ml (7 tablespoons) of cold water into a bowl. Beat it all together until there are no lumps of flour. Add a small handful of chopped chives (leave a few to garnish).

03 Heat a couple of teaspoons of olive oil in a non-stick frying pan (skillet) over a medium–high heat. When it’s really hot, ladle in the first helping of pancake mix. It should cover the base of the pan thinly.

04 Give it 1–2 minutes on each side, but just check with a spatula to see when the underside is cooked. Spoon on some guacamole and a slice of Parma ham. Sprinkle over a little more lemon juice and the last of the chopped chives. Done and dusted.

ASIAN SWEET POTATO PANCAKES

INGREDIENTS

3 sweet potatoes

fresh coriander (cilantro)

soy sauce

400 g (14 oz) spinach

plain (all-purpose) flour

2 large (US extra-large) eggs whole milk

1 red chilli

5 spring onions (scallions)

fresh ginger

1 lemon

salt and pepper

olive oil

01 Preheat the oven to 180°C fan (200°C/400°F/Gas Mark 6). Place the sweet potatoes on a baking sheet. Cover in salt, pepper and olive oil. Bake for 50 minutes until soft.

02 Remove the sweet potato flesh, and place into a bowl. Take a small handful of coriander and finely chop it. Add it to the sweet potato and mash together, then add 3 tablespoons of soy sauce. Set aside.

03 Place the spinach into a frying pan (skillet) over a medium heat. Add some salt and pepper, and move it around with a wooden spoon until it has wilted (1–2 minutes). Set aside.

04 Follow step 4 of the recipe opposite to make the batter. Add 3 tablespoons of soy sauce, a finely chopped red chilli, 5 spring onions and grate in a thumb-sized piece of ginger.

05 Heat a couple of teaspoons of olive oil in a non-stick frying pan over a medium–high heat. When it’s really hot, ladle in the first helping of pancake mix. It should cover the base of the pan thinly. Give it 1–2 minutes on each side, but just check with a spatula to see when the underside is cooked.

06 Once cooked, spoon on some of the sweet potato mash and some wilted spinach. Scatter more coriander and chopped spring onions over the top and pour on a few more drops of soy sauce. Sprinkle over a few drops of lemon juice. Roll it up, take a bite and taste the rainbow!

LEEK & SMOKED STREAKY BACON PANCAKES

INGREDIENTS

8 leeks

300 g (10½ oz) smoked streaky bacon

plain (all-purpose) flour

2 large (US extra-large) eggs whole milk

olive oil

01 Finely slice 8 leeks. Place into a large frying pan (skillet) with a good glug of olive oil. Cook over a medium–low heat until soft. Add small splashes of water if it looks like the leeks are catching on the bottom of the pan. They should be smooth and soft after about 12–15 minutes. Set aside.

02 In the meantime, fry the smoked streaky bacon. Once it is crisp, allow it to cool and then chop into bite-sized chunks.

03 Now for the batter. Place 100 g (1 scant cup) of flour, the eggs, 200 ml (1 cup minus 3 tablespoons) of milk and 100 ml (7 tablespoons) of cold water into a bowl. Beat it all together until there are no lumps of flour.

04 Heat a couple of teaspoons of olive oil in a non-stick frying pan over a medium–high heat. When it’s really hot, ladle in the first helping of pancake mix. It should cover the base of the pan thinly.

05 Give it 1–2 minutes on each side, but just check with a spatula to see when the underside is cooked. Once cooked, spoon on some of your leeks, as well as a small handful of the crispy bacon. Then serve. Easy as 1, 2, 3!

CAPONATA FRITTATA [V]

SERVES 4

30 mins

INGREDIENTS

1 red onion

2 aubergines (eggplants)

100 g (¾ cup) pine nuts

250 g (9 oz) cherry tomatoes

fresh parsley

pitted green olives

capers

red wine vinegar

8 eggs

salt and pepper

SUCH A FRESH BREAKFAST OPTION. THE ZINGINESS OF THE CAPONATA REALLLLLY WORKS. IT’S ALSO RIDICULOUSLY DELICIOUS WHEN EATEN COLD.

01 Preheat the oven to 180°C fan (200°C/400°F/Gas Mark 6).

02 Finely chop the red onion and chop the aubergines into small cubes.

03 Add your aubergines to a wide, ovenproof frying pan (skillet) and brown off the cubes.

04 Meanwhile, toast the pine nuts in a separate pan.

05 Once the aubergine is browned, add your onion and the cherry tomatoes. Throw in a large handful of chopped parsley stalks (keep the leaves separate).

06 When the tomatoes and onion are softened, add 2 tablespoons of sliced green olives and 1 tablespoon of capers. Pour in 3 tablespoons of red wine vinegar and cook over a high heat until the vinegar has evaporated.

07 Add the toasted pine nuts and a large handful of chopped parsley leaves (keep a few to serve) and mix them through the caponata.

08 In a bowl, whisk up the eggs. Season with pepper.

09 Pour the eggs into the caponata. Mix them around so everything is evenly spread.

10 Cook the frittata over a medium heat for 5 minutes, and then place in the hot oven for a further 5 minutes until the eggs have set.

11 Serve the dish with the leftover parsley leaves, season to your taste and munch away! It will be the best breakfast mouthful you’ll ever have.

LEBANESE HALLOUMI EGGS [V]

SERVES 4

20 mins

INGREDIENTS

1 x 150-g (5½-oz) pot of hummus

1 lemon

400 g (14 oz) halloumi

1 garlic clove

1 red chilli

200 g (7 oz) curly kale

fresh ginger

8 eggs

1 large ciabatta loaf

salt and pepper

olive oil

THE MAGIC OF THIS DISH IS IN THE COMBO. A FORKFUL OF THIS, A FORKFUL OF THAT. DIPPING, SCOOPING, MIXING, SHARING… IT’S A BEAUTYYY!

01 Hummus dressing time. Add the hummus to a bowl, squeeze in the juice of a lemon and season with salt and pepper. Add a small glug of olive oil and stir it together.

02 Slice the halloumi into generous slabs.

03 Finely chop the garlic and chilli. Peel a small piece of ginger and slice it up into matchsticks.

04 Get a pan on the heat and splash in some olive oil. Throw in your garlic, chilli and ginger, and fry for 1 minute. Then add your kale with a small splash of water. Fry it until it is soft, but still with a crunchy centre. Set the pan aside.

05 Beat the eggs in a bowl. Season with salt and pepper. Add a splash of olive oil. Pour them into a non-stick frying pan (skillet). As the bottom layer starts cooking, move lines through it with a wooden spoon. Keep folding the eggs like this until they are all cooked.

06 In the meantime, get your halloumi slabs onto a hot griddle pan. Cook for 3–4 minutes on each side.

07 Toast 8 slices of ciabatta.

08 To serve up, place 2 ciabatta slices on each plate. Drizzle some olive oil over it, and then spoon over the eggs. Add a generous spoonful of the kale, pour over some hummus dressing and finish the plate with a couple of nice slabs of grilled halloumi. Load up your fork with all the elements and tuck in.

THE ULTIMATE HUNGOVER SANDWICH

SERVES 4

50 mins

INGREDIENTS

4 red (bell) peppers

1 x 250-g (9-oz) chorizo ring

mayonnaise

4 small ciabatta rolls

fresh basil

manchego cheese

(about 200 g/7 oz)

salted butter

olive oil

salt and pepper

THIS TAKES A LITTLE BIT OF EFFORT, BUT I PROMISE YOU THAT ONCE YOU GET THERE IT IS SO SO WORTH IT. SO MUCH BETTER THAN THE EGG AND BACON NORM… AN ABSOLUTE WORLDY OF A SANDY!

01 Preheat the oven to 180°C fan (200°C/400°F/Gas Mark 6).

02 Chop the peppers into big chunks and add to a roasting pan, drizzle with olive oil, season with salt and pepper and roast for 45 minutes or until charred and soft.

03 Meanwhile, crumble the chorizo into a frying pan (skillet). Cook over a medium heat until the chorizo is crispy and the oil has rendered out. Add the chorizo and 2 tablespoons of chorizo oil to a bowl. Add 5 tablespoons of mayonnaise and mix it all together.

04 Loading time. Warm the ciabatta rolls in the oven. Halve them. Lather on some chorizo mayo. Then add a layer of peppers. Then add a couple of basil leaves, followed by some manchego slices. Spread some salted butter on the top half of the ciabatta, place it on the top and take the biggest bite your mouth can manage.

SQUIDGY CARBONARA CRUMPETS

SERVES 4

20 mins

INGREDIENTS

1 x 200-g (7-oz) pack of smoked bacon lardons

6 eggs

Parmesan cheese

8 crumpets

salt and pepper

SOUNDS WEIRD BUT THIS RECIPE IS THE ONE. SQUIDGY CRUMPETS, SMOKEY, CRISPY BACON, SALTY PARMESAN. IDEAL FOR THE HUNGOVER MOB. SO CHEAP YOU COULD ALMOST MAKE THIS ONE TWICE

01 Add the lardons to a frying pan (skillet) and cook them over a medium heat until very crispy.

02 In the meantime, whisk up the eggs in a bowl using a fork. Add 70 g (1 cup) of grated Parmesan and season generously with black pepper. It should be very peppery so go wild with the grinding. Whisk everything together, and set aside.

03 Once the bacon is crispy, remove it from the heat. KEEP THE PAN WITH THE BACON FAT!

04 Pour the bacon bits into the egg mixture and mix it in.

05 Dunking time. Dunk each crumpet into the egg mixture for at least 30 seconds so it can absorb the eggy mixture.

06 Place your crumpets, hole-side down, in the bacon fat pan, pouring over any excess bacony bits.
rishi tea, food recipes, diet meals, google recipes, gluten free gravy, timum health and vitality, your body requires a range of essential nutrients every day. If you also want to lose weight, every bite must matter, so you don’t have to consume unwanted extra calories. Start with the premise that most of your meal must consist of complex carbohydrates – such as wholegrains and vegetables – which also provide much-needed fibre. Add smaller proportions of lean protein and beneficial fats and you have the basis for the ideal, nutritious weight loss bowl.

Complex carbohydrates

Fresh vegetables and wholegrains are called complex carbohydrates because they contain plenty of fibre, which is slowly broken down by the body into a steady supply of glucose that fuels the body’s cells and enables you to function at every level, from breathing to exercise. Refined foods, known as simple carbohydrates, contain no fibre and are quickly converted by the body into glucose, creating a swift energy surge that can soon leave you feeling tired and hungry again.

Make sure at least half the ingredients in your bowl are complex carbohydrates such as brown rice, oats, beans, legumes, and an array of fresh vegetables, which will maximize your intake of minerals, vitamins, fibre, and antioxidants.

Protein

The second crucial food group is lean protein. It takes the body longer to break down protein than carbohydrates, so eating protein ensures you’ll have steadily regulated glucose levels over several hours and leaves you feeling fuller for longer. In addition, lean proteins – such as tofu, fish, eggs, and chicken – are known as “complete proteins” because they provide crucial amino acids that the body needs to function effectively. Make sure that approximately one-quarter of your bowl is made up of lean protein.

Monounsaturated fat

The days when all fat was deemed bad if you were on a weight loss programme are over; now you just need to choose your fats carefully. Monounsaturated, or essential, fats contained in such foods as avocados, olive oil, nuts, and seeds contain many beneficial nutrients that are also crucial for the body to work properly. These essential fats take even longer for the body to break down than carbohydrates or protein, further slowing the rate at which your food is converted into glucose and making them the third indispensable food group. It’s the texture, or “mouthfeel”, of these beneficial fats that can enhance your eating experience and help you feel full. However, you don’t need huge amounts of essential fats; they should make up about 20 per cent of a meal.

Saturated fat

There is a place for certain saturated fats in a weight loss plan: coconut oil, some cuts of meat, and dairy products in small amounts all provide the body with useful nutrients. However, if you find you crave fatty foods, try including monounsaturated fats – such as avocados and nuts – into your bowls, and you may find you no longer reach for nutrient-poor foods, such as doughnuts.

Target your daily calorie intake

A well-balanced bowl is loaded with vitamins, minerals, and other essential nutrients, but it also contains calories, which are the measure of how much energy food contains. Tracking your calorie intake can help you meet your weight loss target.

How much weight will you lose?

Knowing how many calories you need to eat each day for weight loss is crucial to achieving your goal, and many factors – such as your age, height, metabolism, and activity level – can impact your daily caloric requirements. The weight loss calorie targets in this eBook are based on eating 500 fewer calories than the recommended daily intake . That adds up to a total of 3,500 fewer calories each week, or about 450g (1lb) of weight loss. So you will lose weight slowly and steadily by following this approach; your body will also benefit from the gradual process, easily adjusting to the changes in your daily calorie intake and steady weight loss.

When should you eat your calories?

Eating isn’t an exact science, but following some basic guidelines can help ensure you’re putting together a meal plan that spreads your calorie intake throughout the day. Try to regulate your meals and snacks so you don’t go more than four hours during the day without eating. This method should help to prevent any dips in your glucose levels, which can cause energy crashes that make you reach for unhealthy snacks, sending you over your daily calorie target.

DISTRIBUTE YOUR CALORIES

Spread your food throughout the day to give you a constant supply of energy and aid your weight loss.

Determining your daily calorie needs

The charts here offer guidelines for determining the number of calories you should eat each day in order to maintain or lose weight.

Begin by finding your activity level on the chart for your gender, then your age range. The right-hand column shows the number of calories you should consume daily for healthy weight loss: 500 calories fewer than the recommended number of calories a day for weight maintenance. (If you want to lose weight more quickly, consult your doctor.)

Daily calorie intakes for men

Daily calorie intakes for women

Creating your weight loss plan

Now that you’ve determined your daily calorie needs for healthy weight loss, you can build a well-rounded, calorie-controlled meal plan of bowl foods and snacks.

How to create your meal plan

Each recipe in this eBook gives you the information you need to put together a daily, weekly, or monthly meal plan that fits with your calorie and dietary needs. Every recipe is clearly labelled as under 300, 400, or 600 calories, making it simple to identify and choose recipes for your tailored plan.

1 Your daily calorie target

Using the information and guidelines from Target your daily calorie intake , determine your personal daily calorie intake needed for healthy weight loss (500 calories fewer than the daily recommended calories needed for weight maintenance).

2 Pick your bowls

Choose three bowls with calorie counts that together add up to about 200 calories fewer than your daily calorie target. Each recipe and its nutrition information is based on a single serving, and bowls are categorized by meal, preparation speed, or portability, allowing you to make a meal plan that fits with your lifestyle.

3 Complement meals with snacks

Use snacks to bridge the calorie deficit between the three bowls and your daily calorie target. Snacking between meals will keep you from feeling hungry and prevent low blood-glucose levels, which means you’re unlikely to resort to unhealthy snacking or overeating at meal times.

How to plan a day

This sample meal plan uses a combination of bowls and snacks to meet your daily calorie needs and help you stay full. It’s based on a daily weight loss calorie target of 1,500 calories, the requirements of a moderately active 26–50-year-old woman.

Icons for special diets

On each recipe you’ll find icons that indicate if the recipe is compatible with a dairy-free, gluten-free, or vegan diet.

Smart snacking

Here are examples of snacks with fewer than 100 calories. Add two to your three-bowls-a-day meal plan to help you meet your goals and keep you feeling full between meals.

1 pear, 1 orange, or a small banana

350g (12oz) chopped watermelon

140g (5oz) 0% fat Greek yogurt, 1 tsp honey and a little ground cinnamon

1 rice cake with 2 tsp almond butter

14 whole almonds

12 baby carrots with 2 tbsp hummus

10 baked tortilla chips with 4 tbsp salsa (any heat)

125g (4½oz) blueberries with 1 tbsp flaked almonds

1 medjool date filled with 1 tsp almond butter

125g (4½oz) berries

Supporting your weight loss plan

Changing your eating habits isn’t the only thing you can do to help you lose weight. Becoming more active, eliminating calorie and sugar traps from your diet, and tracking your progress will also help you meet your weight loss goal.

Include exercise

Just as with healthy eating choices, the key to establishing exercise habits that easily become a part of your daily routine is to start slowly and be consistent. You don’t need to set yourself big fitness goals from day one; even small, simple changes such as taking the stairs instead of the escalator or going for an evening stroll can help to burn more calories than usual, and so help to reduce your weight.

Refuel and re-evaluate

When you eat after exercising, choose something with lean protein or complex carbohydrates to help your muscles recover. Try to eat within 30 minutes to two hours after exercising, as that’s when your body will be looking to refuel and repair itself.

If you change your exercise habits drastically, remember to re-evaluate your daily calorie target for weight loss and adjust your meal plans accordingly.

How many calories can I burn in 30 minutes?

Not all exercise is created equal when it comes to burning calories. The more intense the exercise, and the more muscles you use, the more calories you will burn. This illustration represents the number of calories typically burned by performing 30 minutes of each of these common forms of exercise.

Track your progress

Tracking your weight loss, exercise, and food choices can be very motivating, while also holding you accountable. Having to write down that cookie you ate might make you think twice about eating it in the first place!

There are numerous websites and apps you can use to help track your progress, many of which are free. Most will help you monitor your weight and track your goals, what you eat, and how much you exercise. Some will also give you daily reports on your progress.

Even writing down by hand what you eat and how much exercise you do might help you to see where you’re going wrong, and determine any changes you need to make.

No matter which option you choose, be honest with your recording.

Avoid sugar traps

The World Health Organization recommends keeping your daily sugar intake at less than six teaspoons, but most of us consume far more than that. Many seemingly healthy foods contain hidden sugars, making them high in calories and likely to cause swings in your blood-glucose levels. A teaspoon (4g) of sugar provides you with 16 calories.

It’s important to always read food labels. A few common sugar traps are: ready-made granolas, some of which have as much sugar per serving as a chocolate peanut-butter cup; store-bought sauces, dressings, and dips, with one tablespoon of ketchup often containing almost one teaspoon of sugar; and fruit juices, with some containing just as much – or even more – sugar than there is in a can of cola.

Drink smart

You need about eight 240ml (8fl oz) cups of liquid a day to stay hydrated and ensure your body is functioning properly, and even more if you’re exercising. However, some drinks can be full of hidden calories and sugar, which will quickly derail your weight loss. Here are some suggestions for smart choices… and for options it’s best to avoid.

Drink

Water

Hot water with lemon

Herbal teas

Fruit teas

Occasional no-or low-sugar tea and coffee

Matcha green tea

Avoid

Sugary drinks, such as fizzy drinks, energy drinks, or sweetened iced tea

Too much sugar added to tea or coffee

Sugary fruit juices

FLAVOUR WITHOUT CALORIES

Herbal and fruit teas are refreshing and full of flavour, so you can skip the fizzy drinks.

Planning and prepping

Once you’ve worked out your meal plan, it’s easy to create a shopping list to go with it. Having all the ingredients on hand and as many items as possible prepared in advance will help ensure you reach for healthy options instead of instant junk food.

Shop ahead

For many people, the easiest way to prepare in advance is to focus on the week ahead. Start by creating your meal plan for the week. You can save time during the week by choosing recipes with similar key ingredients so you can batch-cook and have them ready to use when it’s time to assemble your bowl. Once you have your meal plan, make a shopping list of everything you’ll need. It’s important to stick to your list when out shopping; if there’s no junk food in the house, then there’s none available to eat when you get hungry.

PORTION OUT EXTRAS

For convenience, store extras in single-portion airtight containers or bags. Refrigerate or freeze leftovers as soon as they’re cool. Never leave them out for longer than two hours.

Prep ahead

At the same time as you make your shopping list for the week, read through the recipes to see if there’s anything you can cook in batches to cut down on prep time during the week, and make a note of it. Most foods can be cooked in advance, safely stored in the fridge and used within four days, but check food safety guidelines if in doubt. Your freezer can also be very useful when it comes to prep. Many foods can be frozen , so you can cook more than you need and then save portions for when you’re ready to use them in the future.

SMOOTHIES

Properly stored, a smoothie can be kept in the freezer for up to three months.

Fruits and vegetables

• Because cut produce spoils relatively quickly, try to prep fruits and vegetables just before use. Pre-cut produce will keep for two days in the fridge, so, if you must prep produce in advance, make sure to use sealed containers or bags. Cover vegetables with cold water before refrigerating.

• Treat fruits and vegetables with lemon juice or wrap them tightly in cling film to minimize oxidation when storing them.

• Don’t wash any fruits or vegetables until you’re ready to use them; the extra moisture can cause spoilage.

Grains

• Cooked rice can be kept in an airtight container in the fridge and safely eaten within 24 hours, but be sure to reheat it thoroughly. You can try to plan your meals so you cook two portions of rice together and then use a portion in your bowl one evening and the other as part of your lunch or dinner the next day.

• Cooked grains, including rice, can be stored in the freezer for up to one month. If you can cook a big batch and freeze it in individual portions, it can be a great time-saver. If you do plan to do this, it’s better to cook the grains until they’re al dente, so, when reheated, they won’t be overcooked. Always thoroughly reheat them once they’ve defrosted.

Smoothies

• Make smoothies in advance by blending ingredients as directed, then keeping them in the fridge for two to four days, depending on the ingredients.

• You can freeze smoothies for up to three months.

Dressings

• Prepare dressings for the week ahead. Keep them in glass jars in the fridge, shaking the jars before each use.

• Dressings will keep for up to one week in the fridge, but th
are vegans healthier, beer recipes, making pastry, sweet and sour chicken, antipasta, foods she enjoyed eating. The prescribed therapy was strict, but manageable. She gave it a try and within weeks experienced a dramatic and clinically recognizable improvement in her condition.

Over the years since her introduction to Dr Campbell’s book, much has been learned about how diets work and why certain nutrient supplements help control this debilitating illness. To share her personal experience, and to expand what she had learned about diet and arthritis, Marguerite Patten teamed up with a friend and nutritionist, Dr Jeannette Ewin. Taking their lead from Dr Campbell’s book, they developed the Eat to Beat Arthritis Diet. This sensible and healthy way to enjoy good food combines Marguerite’s decades of experience developing tasty and sure-fire recipes, with Jeannette’s insight into the interactions between food, nutrition and health. As a side benefit, those who follow their advice will soon find they not only gain control over pain, but also enjoy a greater feeling of wellbeing.

Part One

You Can Beat Arthritis!

Chapter 1

You can beat arthritis!

During an awards ceremony, American comedian Jack Benny reportedly said: Thank you for this honour, but I don’t know what I did to deserve it. Then again, I have arthritis, and I don’t know what I did to deserve that either.’

If – like Jack Benny – you suffer from arthritis, you know it is no laughing matter. Pain can dominate your life, and its effects are insidious. You don’t sleep well at night because your joints hurt. Backache plagues you while you are in bed. Knees and hips ache when you get out of bed. Slowly, you begin to feel depressed by the lack of sleep. During the day you begin avoiding exercise. Taking a walk, swinging a golf club, or doing everyday household chores cause discomfort and pain and, as a result, you find yourself moving less. Muscles that were once firm and strong begin to weaken from lack of use. Not burning off calories as quickly as you once did, you find yourself gaining a bit of weight. The problem of wakeful nights becomes compounded because the exercise you now avoid is an important part of getting the body ready for sleep. Overtime, arthritis begins to dominate your life, and you find yourself in a slow physical and emotional cycle of decline.

The above scenario is not inevitable, however. You can prevent it happening to you. By changing your diet and lifestyle, it is possible to regain a sense of physical and mental wellbeing. Arthritis leads to negative changes in your life: The Eat to Beat Arthritis Diet is your guide to the positive changes needed to overcome them.

Unfortunately, many arthritis sufferers never find a way of overcoming the debilitating symptoms of the disease. They may seek help from their doctor, and find that the medication they are prescribed causes unpleasant side effects such as stomach pain. Others try various forms of alternative therapy only to find them ineffective. In the end, they all too often submit. After all, they may reason, everyone who reaches a certain age must suffer from some form of aches or pains. As time goes by, their condition gets worse. All too soon the activities they once enjoyed – like playing with the grandchildren, gardening, or keeping up with a favourite hobby – cause too much pain to bear.

Don’t give in to arthritis. By learning to select and enjoy the foods that uniquely suit you, and by following the lifestyle advice in this book, you can continue enjoying life. Think positive. Be positive. Make the changes that release you from the negative cycle of arthritis.

The Eat to Beat Arthritis Diet is based on a simple, three-part strategy to healing and health:

Know your enemy (in this case – arthritis);

Know how to defeat your enemy (gain control over arthritis in seven weeks); and

Enjoy life.

The details of this strategy are outlined in the chapters that follow, but here is a brief summary of what is involved.

Know your enemy

Strip away the mystery of arthritis by understanding what it is and why it occurs. When an illness is diagnosed and given a name by a doctor, it has power. It is the unknown, and we are its victims. By learning something about an illness, or disease, and why it makes us suffer, we gain control. Knowledge replaces doubt, and hope replaces fear.

The basic facts outlined in Chapter 2 demystify arthritis. More detailed information is presented in the section of the book called ‘Questions and answers about arthritis’. Additional help is also provided by a glossary, a selection of good food tips and a list of helpful resources (this includes a number of websites for those of you with access to the internet).

Know how to defeat your enemy (gain control over arthritis in seven weeks)

This book is your guide to seven weeks that can change your life. Once you understand an illness, you can build a strategy to defeat it. If its total defeat is not possible, you can still find ways to minimize its symptoms and learn to live a brighter, fuller life.

In the early parts of this book you will learn how to alter your diet and lifestyle to break the negative cycle of arthritis. You will discover why good nutrition can rebuild failing tissues, block pain and revitalize aching joints. It will also become clear why certain foods should be avoided, and how everyday favourites – like tomatoes and aubergines (eggplants) – can cause joint pain and swelling.

You are unique, and your requirement for food is unique. Not only do you need to know which foods you should eat, but how they can be balanced to help you live a full and active life – despite having arthritis. This is explained in Chapter 3, where you will find an outline of the basic rules of nutrition, and information about how the substances in food affect your health. The basic rules of nutrition hold for everyone, but the amounts of individual nutrients you require for optimum health are not the same as those needed by others.

During the seven weeks of this diet, you will learn how to listen to your body and recognize when specific foods are doing harm. Simply by avoiding all foods containing wheat and all drinks containing caffeine, many arthritis suffers find their lives changed forever.

If all this is beginning to sound a bit too restrictive – take heart! In Part Two you will find a long list of foods you can eat. And to help you enjoy a delicious (and very modern) approach to cooking with these ingredients, Marguerite Patten has devised over 60 easy-to-prepare recipes.

Marguerite’s recipes are a vital part of this book. In them she not only explains what to cook and how, but also shares her own experience with the diet. Day by day, step by step, she takes you through the diet and discusses why she chose one ingredient over another. These personal insights give invaluable information and encouragement as you begin to experiment with a style of cooking that is fresh and tasty as well as healing and healthy.

Enjoy life

This is the third proclamation of the Eat to Beat Arthritis Diet. Unfortunately there are no simple recipes to help you with this part of the programme. Some suggestions are offered later on, but no one can prescribe what is best for you. Just remember:

The glass of life is half full – not half empty.

Smiling has been scientifically shown to have a positive effect on mood and the sensation of pain.

Exercise relaxes you, loosens joints and muscles, and helps lay the groundwork for a good night’s sleep.

Chapter 2

Know your enemy (understanding arthritis and its causes)

The costly epidemic of arthritis

‘People ignore arthritis both as public and personal health problems because it doesn’t kill you.’ So said Chad Helmick, a medical epidemiologist at the Center for Disease Control and Prevention in the United States. He continued: ‘But what they don’t realize is that as Americans work and live longer, arthritis can affect their quality of life and eventually lead to disability.’ According to the FDA Consumer (May–June 2000), who quoted Dr Helmick, the current annual cost of arthritis to the U.S. economy is nearly $65 billion – a sum large enough to have about the same impact as a moderate recession.

Arthritis can strike at any age, and the number of arthritis sufferers increases each year. During a person’s lifetime, arthritis is more likely to restrict activity than cancer, diabetes or heart disease. World-wide, arthritis inflicts a terrible cost. In the United States alone, currently about 42 million people are afflicted by chronic forms of arthritis: according to the Center for Disease Control, that number will rise to 60 million by 2020. More than 11 million of those people will be crippled badly enough to be classified as disabled. And the U.S. is not an exceptional case – the social and economic impact of arthritis in the United States is mirrored throughout the Western world.

Why should more people suffer from arthritis today than in the past? And why do various forms of arthritis appear to be increasing at a greater rate in Westernized countries than in the rest of the world? Many experts believe the answer must be related to our lifestyle and diet.

When you consider the vast amount of money spent on medication to treat the symptoms of arthritis, and on surgical repair of crippled hips and knees, you get some idea just how much could be saved if people would eat and live according to the simple rules suggested here.

Arthritis comes in many forms

The word ‘arthritis’ refers to any process that causes inflammation of joints and surrounding tissues. Depending on which expert you believe, there are between one and two hundred different conditions that can be classified as ‘arthritis’. Some of these are common (osteoarthritis, rheumatoid arthritis and gout), while others are relatively rare (ankylosing spondylitis and systemic lupus erythematosis are examples). In Eat to Beat Arthritis we focus on those types of arthritis that affect the most people, although the anti-inflammation diet described here will help almost everyone.

Two key words need explanation: ‘inflammation’ and ‘joint’.

Inflammation is a natural process in which the body’s immune system reacts to infection, injury or any abnormal form of irritation. The area of inflammation becomes red, swollen and abnormally warm. When inflammation takes place around a site of infection or injury its role is to kill any invading organisms and speed up the removal of debris from dead bacteria (or viruses) and tissue. In other words, inflammation is a healthy part of the normal healing process. Unfortunately, there are times when the immune system mistakes the body’s own normal tissues for the ‘enemy’, and attacks them. This is known as an auto-immune reaction. The immune system may also attack parts of the body where concentrations of abnormal substances occur – such as joints in which bony nodules form after injury; or in places where abnormal deposits of uric acid form, as is the case in gout.

Inflammation is the real culprit in arthritis, so the diet described in this book is designed to help control inflammation. Even if you are on medication for your condition, changing the way you eat will help break the painful bonds of inflamed joints and tissues.

A joint is a place, or ‘join’, in the body where bones meet. Some joints are stationary, or fused, and have no motion; the joints between bone in the skull are examples. Other joints may allow a limited degree of motion, such as those in the fingers and toes, while others allow extensive motion. Hip joints are a good example of a place where there can be considerable movement at the place where bones meet.

As a general rule joints are formed from fibrous tissue, a pad of cartilage at the end of each bone within the joint, a thin lining of synovial membrane (which secretes a thin lubricating fluid into the joint to aid its motion) and, sometimes, a ligament, or strong band of fibrous tissue binding the bones together. Ligaments are also found supporting other parts of the body, including some internal organs.

OSTEOARTHRITIS

Almost everyone suffers from some degree of osteoarthritis. The older you get the more likely it is that injury or constant use has damaged one or more of your joints, and osteoarthritis has set in. Many athletes suffer this form of arthritis at a fairly early age owing to injury to cartilage and the bones within much-used joints, such as the knee. In less athletic people the pain experienced in knees, hands and hips by the time they reach retirement age is as a result of simple wear and tear on the internal structure of joints. In both cases, cartilage can wear so thin the ends of bones become exposed within joints. This causes pain and inflammation. To make matters worse, bony nodules may collect in osteoarthritic joints, adding to the pain and inflammation. And as anyone who suffers from pain knows, it can be mentally exhausting as well as physically debilitating.

Medical treatment for osteoarthritis usually involves analgesics (painkillers) and – in some cases – drugs that support the body’s attempts to rebuild damaged cartilage. Most of these drugs not only effectively reduce pain, they also reduce inflammation. The problem is that many analgesics (including aspirin and ibuprofen) cause stomach irritation that can lead to bleeding, and they do nothing to help rebuild worn tissue. During the past decade research has shown that there are natural compounds that support the rebuilding of damaged cartilage: glucosamine holds the greatest promise at present. You can learn more about this healing compound here.

RHEUMATOID ARTHRITIS

The stiffness, pain, swelling and loss of function associated with rheumatoid arthritis results from inflammation of the lining that secretes lubricating fluid into joints. The disease can affect other parts of the body, but treatment is most often sought for the condition when it involves joints. In most cases this form of arthritis affects the same joint on both sides of the body: both knees, or both hips, or the knuckles of both forefingers. In severe cases deformity and loss of function result.

The medications used to treat rheumatoid and osteoarthritis are similar, and are selected to block pain and reduce inflammation. However, there is strong evidence that certain foods, such as oily fish, and food supplements, such as fish oil, help reduce the causes of the inflammation without endangering the delicate lining of the stomach.

More information about rheumatoid arthritis can be found here.

GOUT

Gout is frequently lampooned as a rich man’s illness, associated with too much fine wine and fatty food. In fact it strikes people from all walks of life: beggar and king. It can be very painful, and it is common to hear sufferers describe how they cannot bear to have even the weight of a bed-sheet rest on an affected toe. (Big toes are frequent victims of this illness.) Mercifully, gout is far less common than either osteoarthritis or rheumatoid arthritis.

Gout is caused when too much uric acid collects in the blood. Uric acid is a by-product of normal metabolism, and it is usually collected and discarded from the body by the kidneys in urine. However, when the kidneys are not functioning normally, or when the diet contains an excess of certain foods, blood levels can rise to the point where the excess uric acid crystallizes in joints, the kidneys, or even the soft tissue of the ear. These stone-like residues cause pain, damage surrounding tissues, and trigger the biological processes that lead to inflammation.

There are medications to help gout suffers, but diet is a vital part of controlling the build-up of uric acid in the blood, and reducing or eliminating inflammation.

For more about gout, see here.

Chapter 3

Know how to combat your enemy (seven weeks that will change your life)

The power to heal is within you. Given the right nutritional building blocks, adequate rest, exercise and a pollution-free environment, the human body has remarkable powers of restoration and self-healing. The Eat to Beat Arthritis Diet is all about harnessing these elements to your advantage.

Food is the answer

No diet should promise overnight success. Healing takes time. If you suffer from arthritis you need to eat foods, and take food supplements, that calm the inflammatory processes that cause pain. You also need to consume those nutrients that the body needs to build new and healthy tissues, such as cartilage in joints.

Think of it this way. Your body is made entirely of the foods you eat. In an ideal world, what you eat would exactly match what your body needs to function at its best. But this is not an ideal world. Stress, illness, lifestyle changes and the natural processes of bearing children all place demands on your body that require a specific blend of nutrients. For example, smoking increases the body’s need for vitamin C, and you can cope with stress better if your diet is rich in foods containing B vitamins.

Using the advice in this book you will learn how to select those foods that provide the unique blend of nutrients your body needs for healing. You will also learn how the right foods can help you combat damaging and painful inflammation. Also highlighted is the importance of identifying foods to which you may be sensitive. Once you know what are the right foods for you, you can then go on to prepare delicious dishes using these ingredients. Best of all, you can read Marguerite Patten’s excellent advice on using and living with this diet. When you know what suits your body best, and you have experienced the rewards from changing your eating habits to improve your arthritis, you will find that you can relax from time to time and allow yourself some flexibility in what you eat. Marguerite explains how she balances her lifestyle with the diet and allows herself the occasional treat. The trick is just to enjoy yourself, then reinstate the Eat to Beat Arthritis Diet as soon as you can afterwards and you’ll soon be back to your best.

A schedule for success

Once you begin this diet you will probably experience an improvement in your condition during the first week: but there is more to come! Give yourself at least six weeks before you judge its total benefits to you. Eating plans that promise much faster results are not really being fair. It takes time for your body to heal. The full programme is explained in the next section, but here is a brief week-by-week summary of the diet, followed by an explanation of how it works:

Week zero – Listening to your body

Learn about yourself by keeping records of what you eat and when your symptoms appear.

As the first step towards controlling pain, eliminate coffee, cola drinks, tea and other sources of caffeine from your diet.

If you smoke cigarettes, this is the time to stop.

Week one – Cleansing and detoxifying your body

After a one-day fast, begin a diet of foods that help heal and rebuild the body.

Eliminate all foods containing wheat, rye, oats, and all sources of gluten from your diet.

Eliminate alcohol from your diet.

Supplements containing fish oil and vitamin E are added to your healing routine, as is a Health Drink that you make at home.

Week two – Stabilizing your body

The routine of foods and supplements started during Week One continues. (By this time, many people experience significant relief from the pain and inflammation of arthritis.)

Weeks three through six – The elimination diet

During these four weeks, you will introduce various foods and food groups into your diet to test their effect

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