|
Gassenheimer
explains her low-carb diet in a nutshell. "In general, cut back on the
amounts of carbohydrates and eat lean proteins, monounsaturated fats (olive and
canola oil), high-fiber vegetables, fruits and beans of all
kinds. The emphasis is on using vegetables, lean protein and the type of
carbohydrates that do not send blood sugar skyrocketing."
Gassenheimer
does not recommend zero carbs. They are a very necessary part of a diet and
should not be eliminated. Both books recommend an initial stage (Quick Start)
with 10% of calories from carbohydrates. The second stage (Which Carbs) provides
for the reintroduction of complex carbs at a level of 25% of the calories
consumed. Finally, she provides a permanent lifestyle level (Right Carbs) where
40% of the calories come from
carbohydrates, 30% from monounsaturated fats (olive or canola oil) and 30% from
lean proteins. Each section offers nutritionally well-balanced recipes for
breakfast, lunch, dinner and snacks.
She
believes that this is the best diet for people who are prediabetic or insulin
resistant (also called Syndrome X). If you are an apple shape, carry your weight
around your middle or have a "beer belly," then it is very
likely you are insulin resistant. Her well-balanced approach presents a
lifestyle that shows you how to start reintroducing the right carbs without
regaining the weight loss.
Gassenheimer
worked with two cardiologists, two endocrinologists and several registered
dieticians to create her "no-brainer" blueprint for quick, delicious
and healthful meals. The shopping lists, helpful hints and countdown are all
tools to help you have a meal ready in minutes. All of the ingredients can be
bought at a local supermarket and each recipe includes a nutritional analysis.
She suggests complete meals so you don't have to worry about what side dishes go
with what. Her meals are low in saturated fat and there are plenty of foods
containing fiber from vegetables and fruit.
Although
her books are not Kosher, many of the recipes can be used or adapted by the
Kosher cook. Her nutritional tips, helpful hints and sensible advice will be
helpful to anyone looking for ways to follow a healthy
low-carb diet. Her books not only help you lose weight, but the three-step
program helps you keep it off by achieving a permanent balanced eating
lifestyle. Gassenheimer's recipes are inspired from flavors around the
world, including Mediterranean, Chinese, Creole, Caribbean and North American
favourites.
Here
is a very simple 15-minute dinner from Low-Carb Meals in Minutes. You can use
this as a blueprint to make other similar dinners. Boneless, skinless chicken
breasts can be used instead of salmon, cauliflower instead of broccoli and green
beans instead of yellow. Enjoy!
ASIAN
GINGER SALMON
Olive
oil spray
3/4 pound salmon fillet
Salt and freshly ground black pepper to taste
2 tbsp. low-salt soy sauce
2 tbsp. water
2 tbsp. chopped fresh ginger
Heat
a nonstick skillet on medium high and spray with olive oil. Add salmon and brown
2 minutes. Turn, salt and pepper the cooked side, then brown the second side for
2 minutes. Lower heat and sauté for 5 minutes. Combine soy sauce,
water and ginger in a small bowl. Remove salmon from skillet, add soy sauce
mixture to skillet and cook several seconds. Divide salmon between 2 plates and
spoon sauce over salmon.
Makes
2 servings.
One
serving: 310 calories, 43 g protein, 2 g carbohydrate, 12 g fat (3 g saturated),
120 mg cholesterol, 714 mg sodium, 0 g fiber.
SESAME
BROCCOLI
1/4
pound broccoli florets (2 cups)
2 tsp. olive oil
1/4 cup sesame seeds
Salt and freshly ground black pepper to taste
Place
broccoli in a microwave-safe bowl and microwave on high for 5 minutes.
Alternatively, bring a pot of water to a boil and add broccoli. Boil 2 minutes,
then drain. Heat oil in a nonstick skillet on medium high. Sauté broccoli and
sesame seeds 3 to 4 minutes, or until sesame seeds are golden and broccoli is
bright green, but crisp. Season with salt and pepper to taste. Serve with the
salmon.
Makes
2 servings.
One
serving: 158 calories, 7 g protein, 6 g carbohydrate, 14 g fat (2 g saturated),
0 mg cholesterol, 79 mg sodium, 2 g fiber.
YELLOW
BEAN SALAD
1/2
pound yellow wax beans, trimmed and cut in half (2 cups)
2 tbsp. no-sugar-added olive oil and vinegar dressing
Salt and freshly ground black pepper to taste
Place
beans in a microwave-safe bowl and microwave on high for 3 minutes.
Alternatively, bring a pot of water to a boil and add beans. Boil for 2 minutes,
then drain. Toss cooked beans with salad dressing. Season with salt
and pepper to taste and serve.
Makes
2 servings.
One
serving: 119 calories, 2 g protein, 10 g carbohydrate, 9 g fat (1 g saturated),
0 mg cholesterol, 79 mg sodium, 2 g fiber.
Helpful
Hints:
Broccoli
and beans can be micro-waved at the same time for 3 minutes on high. To
save washing an extra pan, prepare salmon and cover with foil to keep warm. Use
same skillet to sauté broccoli.
A
washed, ready-to-eat salad can be substituted for one of the vegetables.
To
chop fresh ginger quickly, cut it into small cubes and press through a garlic
press with large holes. If using a press with small holes, just capture the
juice that is squeezed out; it will give enough flavour for the recipe. |
