Synopsis
Which other diet allows you to drink a glass of red wine in the evening? The SUGAR BUSTERS! lifestyle is revolutionizing the way America eats, offering a safe, scientifically sound program for improving health and losing weight.
Now the #1 New York Times bestselling team who forever changed the face of dieting has created the SUGAR BUSTERS! Quick & Easy Cookbook, a delicious new collection of more than 150 simple-to-make recipes and menu ideas. With this wonderful cookbook, the SUGAR BUSTERS! eating program can easily become part of your daily routine. Forget counting calories, weighing your food, and trying to figure out those confusing charts and graphs. The SUGAR BUSTERS! Quick & Easy Cookbook makes preparing tasty, low-sugar or sugar-free fare a snap.
Inside you'll discover
• Appetizers and Hors d’oeuvres
• Soups and Salads
• Main courses
• Vegetables
• Sauces and Dressings
• Desserts
• Comprehensive pantry section
Whether you're hosting an elaborate holiday bash or a spur-of-the-moment intimate evening for two, or you just need a quick dinner for you and your family, the SUGAR BUSTERS! Quick & Easy Cookbook will help you create the perfect meal.
"synopsis" may belong to another edition of this title.
About the Author
H. Leighton Steward has a master of science degree from Southern Methodist University and became CEO of a Fortune 500 energy company. He also authored a booklet on the causes of land loss of the lower Mississippi River wetland system. Sixty thousand of these booklets are in circulation worldwide and are referred to by many educational and governmental institutions. He is on the board of Tulane University as well as on several corporate boards. His own success and the success of others on this way of eating motivated him to write SUGAR BUSTERS!
Morrison C. Bethea, M.D., is a graduate of Davidson College and Tulane University School of Medicine. He completed his postgraduate training in thoracic and cardiac surgery at Columbia Presbyterian Medical Center in New York. Currently he practices thoracic, cardiac, and vascular surgery in New Orleans. He is the medical consultant to Freeport-McMoRan, Inc., for its worldwide operations and sits on the board of Taylor Energy and Tenet's Memorial Medical Center in New Orleans. Dr. Bethea has authored many publications in the field of cardiovascular disease and is a diplomate of the American Board of Thoracic Surgery.
Samuel S. Andrews, M.D., is a graduate of Louisiana State University School of Medicine. He currently practices endocrinology with the Audubon Internal Medicine Group. Dr. Andrews has authored many publications and participated in several drug studies in the field of endocrinology. He is a fellow in the American Colleges of Physicians and Endocrinology. He is a clinical associate professor of medicine at Louisiana State University and a member of the pancreatic transplant team.
Luis A. Balart, M.D., is a graduate of Louisiana State University School of Medicine. He completed training in gastroenterology at Ochsner Clinic in New Orleans and in hepatology at the University of Southern California in Los Angeles. Dr. Balart practices gastroenterology and hepatology at Tenet's Memorial Medical Center in New Orleans and is clinical associate professor of medicine at Louisiana State University in New Orleans. He is currently involved in several clinical trials in the treatment of chronic viral hepatitis and is medical director of the Louisiana State University Liver Transplant Program.
Excerpt. © Reprinted by permission. All rights reserved.
Sugar Busters! Cookbook
Featuring 150 Sugar-Busting Recipes for Quick and Easy Family Dinners, Wonderful Holiday Meals, Gourmet Entreés, Desserts, Appetizers, and More!
By H. Leighton Steward, Morrison Bethea, Sam Andrews, Luis BalartRandom House Publishing Group
Copyright © 1999 H. Leighton Steward
All rights reserved.
ISBN: 978-0-345-43777-8All rights reserved.
Breakfast
Get the day going right with a hearty breakfast. This does not mean having a high-protein ham and egg breakfast every day, or conversely, having a bowl of oatmeal every day. Both types of breakfast can be healthy and fit the SUGAR BUSTERS! lifestyle. The obvious benefit of a ham, egg, and a single slice of whole-grain toast breakfast is that it will maximize the rate of weight loss (other than starvation) you can achieve. On the other hand, eating large amounts of saturated fat contained in many ham, bacon, or sausage products every day can put you at higher risk of developing cardiovascular disease. Also, those with genetic tendencies toward high cholesterol should probably reduce foods containing high levels of dietary cholesterol.
Eating oatmeal every day, while a great way to get a good serving of carbohydrate to get the day started, may make it difficult for those with a somewhat lower metabolism to lose weight at an acceptable rate. So, enjoy your breakfasts and vary your choices from time to time. Also, skew your choices in the direction in which your particular needs demand; more protein during your weight loss stage and more high-fiber carbohydrates during your weight maintenance stage.
Eat plenty of fruit. Do not let yourself get too busy to consume an ample amount of this food that was a staple for all of your ancestors who lived below the Arctic Circle. If you do not eat fruit at breakfast, eat it as a midmorning or midafternoon snack. Alternatively, eat a selection of fruits for breakfast from time to time. Eating a breakfast of only fruit is healthy and will certainly not cause you to gain weight.
Breakfast Recipes
Bagel and Cream Cheese
Cereals
Cheese and Green Onion Omelet
Eggs Benedict
Eggs Sardou
Florentine (Spinach) Omelet
Fresh Fruit and Yogurt
Hearty Oatmeal
Tidbit Omelet
“Meatless” Egg Breakfast
Savory Spanish Omelet
Spicy Huevos (Eggs)
Fabulous French Toast
Tasty Toast
Western Omelet
Bagel and Cream Cheese—Whole-grain bagels are coming soon!
stone-ground whole-wheat bagel, halved
tablespoons reduced-fat cream cheese
Toast the bagel to desired darkness. Top each bagel half with a tablespoon of the cream cheese.
Serves 1.
Note: This tasty breakfast combination is not a high-glycemic one, so you can enjoy it often with a clear conscience. Take the cream cheese out of the fridge a little ahead of time and toast or at least warm the bagel. Room temperature cream cheese spread on a warm bagel is much more flavorful than cold cream cheese atop a cold bagel.
Cereals
There are few breakfast cereals without significant amounts of the various refined sugars. These sugars are listed in the ingredient list on the packages and include sugar, brown sugar, raw sugar, sucrose, glucose, dextrose, maltose, corn syrup, high fructose corn syrup, honey, and molasses. Other common additives which do not have to be listed in the sugar column on the products' labels but which still cause a significant glycemic or blood sugar–elevating response are maltodextrin (which causes a very high response), malted barley, and some of the sugar alcohols like sorbitol, and maltitol.
While the following cereals still deliver a moderate glycemic response, they are currently believed to be the most acceptable of the lot.
Fiber One
Fiber Wise
Oatmeal
Pearled Barley
Shredded Wheat 'N Bran
Note: If you can't find acceptable cereals in your supermarket, try a natural or health foods store.
Cheese and Green Onion Omelet—A can't miss basic!
2 teaspoons olive or canola oil
2 green onions, trimmed and chopped, plus about 2 inches of green tops, chopped
⅛ teaspoon Lawry's or other seasoned salt
2 large eggs
Ground black pepper to taste
¼ cup grated mild cheddar cheese
Combine the oil, green onions, and seasoned salt in a small nonstick skillet. Cook over medium heat until the onions have softened, about 3 minutes. In a bowl, beat the eggs with the black pepper. Add the mixture to the skillet and stir briefly to lightly scramble the eggs. Without stirring, continue to cook until the eggs are softly set, about 2 minutes. Sprinkle the cheese on top. Tilt the pan away from you and, using a spatula, fold half of the omelet over to enclose the filling. Cook for 1 minute more to melt the cheese. Slide the omelet onto a plate and serve.
Serves 1.
Note: You can't miss with this basic all-time favorite. We use Lawry's salt in this recipe, but substitute any seasoned salt of your preference. You can also vary the formula by using sharp cheddar cheese for a little more kick.
Eggs Benedict—World renowned dish, and for a reason!
4 cups water
2 tablespoons white vinegar
2 large eggs
2 slices whole-grain bread
2 slices Canadian bacon, or ham slices trimmed and cut into 3-inch circles
3 tablespoons hollandaise sauce
Bring the water and vinegar to a simmer in a 2-quart saucepan. Crack each egg into a small bowl, slide into the water, and cook at a bare simmer for about 4 minutes, until the eggs are set. While the eggs poach, toast the bread and cut each slice into a 3-inch circle. Warm the Canadian bacon or ham for about 1 minute per side in a nonstick skillet. On each toast round, layer a slice of bacon or ham, and a poached egg. Drizzle each with 1½ tablespoons hollandaise sauce. Serve immediately.
Serves 1 or 2.
Note: This healthy rendition substitutes whole-grain toast for the typical English muffins, which have a considerably higher glycemic index. If you use ham instead of Canadian bacon, be sure to buy a variety that has not been sugar-cured. Homemade hollandaise sauce is the best (try one of the recipes), but using commercial hollandaise makes this elegant breakfast very quick to prepare. For variety, you could also top the dish with warmed salsa or even drizzle with a little steak sauce, such as A.1. or Heinz.
Eggs Sardou—For artichoke lovers and no bread to boot!
4 cups water
2 tablespoons white vinegar
4 large eggs
4 canned artichoke bottoms, drained (or 4 artichoke hearts, drained and halved)
½ tablespoon butter
One 10-ounce package frozen creamed spinach, cooked according to package directions
¼ cup plus 2 tablespoons hollandaise sauce
Salt and ground black pepper to taste
Bring the water and vinegar to a simmer in a 2-quart saucepan. Crack each egg into a small bowl, slide into the water, and cook at a bare simmer for about 4 minutes, until the eggs are set. Meanwhile, combine the artichoke bottoms and butter in a small skillet and warm over medium-low heat. Reheat the creamed spinach, if necessary. Spoon creamed spinach into 4 mounds and top each with an artichoke bottom. Set a poached egg in each artichoke bottom. Drizzle hollandaise sauce over each egg. Add salt and pepper to taste and serve.
Serves 2 or 4
Note: No bread in this one, since the eggs are served atop artichoke bottoms. Fresh artichoke can be quite tender, but since it takes up to 45 minutes to steam and prepare, canned bottoms are suggested. (Use canned artichoke hearts if canned artichoke bottoms are not readily available in your area.) A rich New Orleans invention, this dish is usually served with creamed spinach and hollandaise sauce. If you prefer a slightly less filling rendition, omit the hollandaise.
Florentine (Spinach) Omelet—Almost anything with spinach is nutritious.
1 teaspoon butter
⅓ cup chopped yellow onion
3 large eggs
Salt and ground black pepper to taste
2 tablespoons Dijon mustard
1 cup cooked fresh or frozen spinach, well drained and squeezed dry
2 tablespoons grated Parmesan cheese
Combine the butter and onion in a medium nonstick skillet. Stirring constantly, cook over medium heat until the onion has softened, 3 to 4 minutes. In a bowl, beat the eggs with the salt, pepper, and mustard. Add the egg mixture to the skillet and stir briefly to lightly scramble. Without stirring, continue to cook until the eggs are softly set, about 2 minutes. Scatter the spinach over the eggs and sprinkle with the Parmesan cheese. Cover the pan and cook for 1 minute to heat through. Uncover, tilt the pan away from you, and fold half of the omelet over with a spatula to enclose the filling. Cook for an additional 30 seconds before sliding the omelet onto a plate. Cut it in half before serving.
Serves 2.
Note: Eggs are an excellent and inexpensive protein source. In addition, the spinach provides significant amounts of the recommended daily allowance of vitamin A, vitamin C, and folate, as well as the minerals calcium and magnesium. If you prefer to use frozen spinach, know that a 10-ounce package will yield 1 cup cooked.
Fresh Fruit and Yogurt—A sweet way to start the day!
½ cup plain low-fat or nonfat yogurt (no sugar added)
1½ cups any combination of 3 fresh fruits (such as apricot, kiwi, and nectarine), cubed if large
¼ small lemon or lime
4 whole-grain crackers
1 ounce Philadelphia Light or other reduced-fat cream cheese
Combine the yogurt and fruit in a bowl. Squeeze the lemon or lime over the mixture and stir well to blend. Spoon into 2 serving bowls and accompany with crackers spread with cream cheese.
Serves 2.
Note: For a quick but nutritious breakfast, prepare and mix the fruit the evening before and store overnight in the refrigerator. As long as you avoid such high-glycemic choices as banana, raisins, and pineapple, your options are unlimited—try different combinations of apple, berries, cherries, grapes, melon, orange, peach, plum, and tangerine.
Get the day going right with a hearty breakfast. This does not mean having a high-protein ham and egg breakfast every day, or conversely, having a bowl of oatmeal every day. Both types of breakfast can be healthy and fit the SUGAR BUSTERS! lifestyle. The obvious benefit of a ham, egg, and a single slice of whole-grain toast breakfast is that it will maximize the rate of weight loss (other than starvation) you can achieve. On the other hand, eating large amounts of saturated fat contained in many ham, bacon, or sausage products every day can put you at higher risk of developing cardiovascular disease. Also, those with genetic tendencies toward high cholesterol should probably reduce foods containing high levels of dietary cholesterol.
Eating oatmeal every day, while a great way to get a good serving of carbohydrate to get the day started, may make it difficult for those with a somewhat lower metabolism to lose weight at an acceptable rate. So, enjoy your breakfasts and vary your choices from time to time. Also, skew your choices in the direction in which your particular needs demand; more protein during your weight loss stage and more high-fiber carbohydrates during your weight maintenance stage.
Eat plenty of fruit. Do not let yourself get too busy to consume an ample amount of this food that was a staple for all of your ancestors who lived below the Arctic Circle. If you do not eat fruit at breakfast, eat it as a midmorning or midafternoon snack. Alternatively, eat a selection of fruits for breakfast from time to time. Eating a breakfast of only fruit is healthy and will certainly not cause you to gain weight.
Breakfast Recipes
Bagel and Cream Cheese
Cereals
Cheese and Green Onion Omelet
Eggs Benedict
Eggs Sardou
Florentine (Spinach) Omelet
Fresh Fruit and Yogurt
Hearty Oatmeal
Tidbit Omelet
“Meatless” Egg Breakfast
Savory Spanish Omelet
Spicy Huevos (Eggs)
Fabulous French Toast
Tasty Toast
Western Omelet
Bagel and Cream Cheese—Whole-grain bagels are coming soon!
stone-ground whole-wheat bagel, halved
tablespoons reduced-fat cream cheese
Toast the bagel to desired darkness. Top each bagel half with a tablespoon of the cream cheese.
Serves 1.
Note: This tasty breakfast combination is not a high-glycemic one, so you can enjoy it often with a clear conscience. Take the cream cheese out of the fridge a little ahead of time and toast or at least warm the bagel. Room temperature cream cheese spread on a warm bagel is much more flavorful than cold cream cheese atop a cold bagel.
Cereals
There are few breakfast cereals without significant amounts of the various refined sugars. These sugars are listed in the ingredient list on the packages and include sugar, brown sugar, raw sugar, sucrose, glucose, dextrose, maltose, corn syrup, high fructose corn syrup, honey, and molasses. Other common additives which do not have to be listed in the sugar column on the products' labels but which still cause a significant glycemic or blood sugar–elevating response are maltodextrin (which causes a very high response), malted barley, and some of the sugar alcohols like sorbitol, and maltitol.
While the following cereals still deliver a moderate glycemic response, they are currently believed to be the most acceptable of the lot.
Fiber One
Fiber Wise
Oatmeal
Pearled Barley
Shredded Wheat 'N Bran
Note: If you can't find acceptable cereals in your supermarket, try a natural or health foods store.
Cheese and Green Onion Omelet—A can't miss basic!
2 teaspoons olive or canola oil
2 green onions, trimmed and chopped, plus about 2 inches of green tops, chopped
⅛ teaspoon Lawry's or other seasoned salt
2 large eggs
Ground black pepper to taste
¼ cup grated mild cheddar cheese
Combine the oil, green onions, and seasoned salt in a small nonstick skillet. Cook over medium heat until the onions have softened, about 3 minutes. In a bowl, beat the eggs with the black pepper. Add the mixture to the skillet and stir briefly to lightly scramble the eggs. Without stirring, continue to cook until the eggs are softly set, about 2 minutes. Sprinkle the cheese on top. Tilt the pan away from you and, using a spatula, fold half of the omelet over to enclose the filling. Cook for 1 minute more to melt the cheese. Slide the omelet onto a plate and serve.
Serves 1.
Note: You can't miss with this basic all-time favorite. We use Lawry's salt in this recipe, but substitute any seasoned salt of your preference. You can also vary the formula by using sharp cheddar cheese for a little more kick.
Eggs Benedict—World renowned dish, and for a reason!
4 cups water
2 tablespoons white vinegar
2 large eggs
2 slices whole-grain bread
2 slices Canadian bacon, or ham slices trimmed and cut into 3-inch circles
3 tablespoons hollandaise sauce
Bring the water and vinegar to a simmer in a 2-quart saucepan. Crack each egg into a small bowl, slide into the water, and cook at a bare simmer for about 4 minutes, until the eggs are set. While the eggs poach, toast the bread and cut each slice into a 3-inch circle. Warm the Canadian bacon or ham for about 1 minute per side in a nonstick skillet. On each toast round, layer a slice of bacon or ham, and a poached egg. Drizzle each with 1½ tablespoons hollandaise sauce. Serve immediately.
Serves 1 or 2.
Note: This healthy rendition substitutes whole-grain toast for the typical English muffins, which have a considerably higher glycemic index. If you use ham instead of Canadian bacon, be sure to buy a variety that has not been sugar-cured. Homemade hollandaise sauce is the best (try one of the recipes), but using commercial hollandaise makes this elegant breakfast very quick to prepare. For variety, you could also top the dish with warmed salsa or even drizzle with a little steak sauce, such as A.1. or Heinz.
Eggs Sardou—For artichoke lovers and no bread to boot!
4 cups water
2 tablespoons white vinegar
4 large eggs
4 canned artichoke bottoms, drained (or 4 artichoke hearts, drained and halved)
½ tablespoon butter
One 10-ounce package frozen creamed spinach, cooked according to package directions
¼ cup plus 2 tablespoons hollandaise sauce
Salt and ground black pepper to taste
Bring the water and vinegar to a simmer in a 2-quart saucepan. Crack each egg into a small bowl, slide into the water, and cook at a bare simmer for about 4 minutes, until the eggs are set. Meanwhile, combine the artichoke bottoms and butter in a small skillet and warm over medium-low heat. Reheat the creamed spinach, if necessary. Spoon creamed spinach into 4 mounds and top each with an artichoke bottom. Set a poached egg in each artichoke bottom. Drizzle hollandaise sauce over each egg. Add salt and pepper to taste and serve.
Serves 2 or 4
Note: No bread in this one, since the eggs are served atop artichoke bottoms. Fresh artichoke can be quite tender, but since it takes up to 45 minutes to steam and prepare, canned bottoms are suggested. (Use canned artichoke hearts if canned artichoke bottoms are not readily available in your area.) A rich New Orleans invention, this dish is usually served with creamed spinach and hollandaise sauce. If you prefer a slightly less filling rendition, omit the hollandaise.
Florentine (Spinach) Omelet—Almost anything with spinach is nutritious.
1 teaspoon butter
⅓ cup chopped yellow onion
3 large eggs
Salt and ground black pepper to taste
2 tablespoons Dijon mustard
1 cup cooked fresh or frozen spinach, well drained and squeezed dry
2 tablespoons grated Parmesan cheese
Combine the butter and onion in a medium nonstick skillet. Stirring constantly, cook over medium heat until the onion has softened, 3 to 4 minutes. In a bowl, beat the eggs with the salt, pepper, and mustard. Add the egg mixture to the skillet and stir briefly to lightly scramble. Without stirring, continue to cook until the eggs are softly set, about 2 minutes. Scatter the spinach over the eggs and sprinkle with the Parmesan cheese. Cover the pan and cook for 1 minute to heat through. Uncover, tilt the pan away from you, and fold half of the omelet over with a spatula to enclose the filling. Cook for an additional 30 seconds before sliding the omelet onto a plate. Cut it in half before serving.
Serves 2.
Note: Eggs are an excellent and inexpensive protein source. In addition, the spinach provides significant amounts of the recommended daily allowance of vitamin A, vitamin C, and folate, as well as the minerals calcium and magnesium. If you prefer to use frozen spinach, know that a 10-ounce package will yield 1 cup cooked.
Fresh Fruit and Yogurt—A sweet way to start the day!
½ cup plain low-fat or nonfat yogurt (no sugar added)
1½ cups any combination of 3 fresh fruits (such as apricot, kiwi, and nectarine), cubed if large
¼ small lemon or lime
4 whole-grain crackers
1 ounce Philadelphia Light or other reduced-fat cream cheese
Combine the yogurt and fruit in a bowl. Squeeze the lemon or lime over the mixture and stir well to blend. Spoon into 2 serving bowls and accompany with crackers spread with cream cheese.
Serves 2.
Note: For a quick but nutritious breakfast, prepare and mix the fruit the evening before and store overnight in the refrigerator. As long as you avoid such high-glycemic choices as banana, raisins, and pineapple, your options are unlimited—try different combinations of apple, berries, cherries, grapes, melon, orange, peach, plum, and tangerine.
(Continues...)
Excerpted from Sugar Busters! Cookbook by H. Leighton Steward, Morrison Bethea, Sam Andrews, Luis Balart. Copyright © 1999 H. Leighton Steward. Excerpted by permission of Random House Publishing Group, a division of Random House, Inc.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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