Patsy Jamieson has devoted her career to healthy cooking that impresses. She has hosted cooking segments on CNN, Good Morning America, the Today show and the Food Network. She graduated from La Varenne Ecole de Cuisine in Paris and has overseen the recipes in Eating Well magazine since 1990.
About the Cookbook
In a world where diet wisdom changes faster than the seasons, it's hard to figure out what you should do to maintain healthy eating habits. That's where The Essential Eating Well Cookbook comes in.
Published with an emphasis on healthy foods that taste delectable, it focuses on the importance of good carbs, good fats and choosing a diet that's filled with foods that will satisfy.
Here is a list of the recipe chapters in the Table of Contents to give you some ideas about the type of themes included in The Essential Eating Well Cookbook:
Muffins & Breads (including muffins, quick breads, and yeast breads)
Desserts (including old-fashioned desserts, fabulous fruit finales, pies & tarts, cakes & cheesecakes, cookies & bars, frozen desserts, and dessert toppings)
The over 350 recipes are easy to follow and use techniques that will be familiar to most. In addition to all of the wonderful recipes, there are lists of seasonal and holiday menus, ingredient notes and cooking tips, and a section devoted to the healthy pantry. An index to recipes that are considered quick and easy is provided as well as the comprehensive recipe index.
To give you a taste of the kinds of recipes you can find in The Essential Eating Well Cookbook, here are a few choice examples for you to try out.
White beans seasoned with fresh rosemary and prosciutto make this rustic pizza an interesting departure from your standard take-out fare. Scattering it with arugula after baking provides a contrasting texture and a fresh, appealing finish.
Cornmeal for dusting
12 ounces Whole-Wheat Pizza Dough (page 147) or other prepared dough
1 cup canned cannellini beans, rinsed
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 tablespoon chopped fresh rosemary
1 clove garlic, minced
1/4 teaspoon crushed red pepper
2/3 cup prepared marinara sauce or Basic Tomato Sauce (page 169)
Place a pizza stone or inverted baking sheet on the lowest oven rack (see "Pizza Essentials," page 148); preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.
Prepare Whole-Wheat Pizza Dough, if using.
Combine beans, 1 tablespoon oil, rosemary, garlic and crushed red pepper in a medium bowl; toss to coat.
On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.
Spread sauce over the crust, leaving a 1/2-inch border. Sprinkle with 1/4 cup Parmesan. Spread the bean mixture on top. Sprinkle with prosciutto and onion. Top with the remaining 1/4 cup Parmesan. Grind pepper over the top.
Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Scatter arugula over the pizza and serve immediately.
Makes one 12-inch pizza, for 4 slices.
Prep Time: 30 Minutes | Start to Finish: 45 Minutes | Ease of Preparation: Moderate
Per Slice: 386 Calories; 13 g Fat (3 g sat, 7 g mono); 17 mg Cholesterol; 52 g Carbohydrate; 16 g Protein; 8 g Fiber; 1,151 mg Sodium.
Nutrition Bonus: 31% DV Fiber, 4 mg Iron (25% DV), 142 mg Calcium (15% DV).
A melding of sautéed onions, bell peppers and tomatoes, peperonata is often served as an Italian antipasto.
Cornmeal for dusting
12 ounces Whole-Wheat Pizza Dough (page 147) or other prepared dough
1 link Italian turkey sausage (4 ounces), casing removed
Peperonata
3 teaspoons extra-virgin olive oil, divided
1 cup slivered onion (1 medium)
1 cup thinly sliced red bell pepper (1/2 large)
2 cloves garlic, minced
1/8 teaspoon crushed red pepper
3/4 cup diced tomato (1 medium)
2 teaspoons red-wine vinegar
1/8 teaspoon salt
Freshly ground pepper to taste
1 cup grated part-skim mozzarella cheese
1/4 cup freshly grated Parmesan cheese
Place a pizza stone or inverted baking sheet on the lowest oven rack (see "Pizza Essentials," page 148); preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.
Prepare Whole-Wheat Pizza Dough, if using.
Cook sausage in a small nonstick skillet over medium heat, turning from time to time, until browned and cooked through, 10 to 12 minutes. Drain and cut into 1/4-inch-thick slices.
Meanwhile, prepare peperonata: Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and bell pepper; cook, stirring often, until softened, 4 to 6 minutes. Add garlic and crushed red pepper; cook, stirring, for 1 minute. Add tomato and cook for 3 minutes. Remove from the heat and stir in vinegar, salt and pepper. Transfer to a plate and let cool.
On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.
Sprinkle mozzarella over the crust, leaving a 1/2-inch border. Top with the peperonata and sausage. Sprinkle with Parmesan.
Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.
Vegetarian Variation: Replace the sausage with 1/4 cup halved Kalamata olives.
Makes one 12-inch pizza, for 4 slices.
Prep Time: 50 Minutes | Start to Finish: 1 Hour 5 Minutes | Ease of Preparation: Moderate
Per Slice: 416 Calories; 17 g Fat (6 g sat, 7 g mono); 37 mg Cholesterol; 46 g Carbohydrate; 22 g Protein; 6 g Fiber; 956 mg Sodium.
Nutritional Bonus: 67 mg Vitamin C (110% DV), 45% DV Vitamin A, 290 mg Calcium (30% DV), 23% DV Fiber, 4 mg Iron (20% DV).
Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.
1 pound dried black beans (21/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil 1/4 cup mustard seeds
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade (page 67) or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
1 1/4 cups grated Monterey Jack or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges
Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain beans, discarding soaking liquid.
Meanwhile, combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and 1/4 cup water. Cover and cook, stirring occasionally, until vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles (with sauce); mix well.
Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.
To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.
*Stovetop Method: Start to Finish: 4 1/2 Hours
In Step 2, increase broth to 8 1/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until beans are creamy to bite, about 3 hours.
Makes 10 servings, generous 1 cup each.
Prep Time: 25 Minutes plus 1 1/4 Hours soaking time | Slow-Cooker Time: 5-8 Hours | To Make Ahead: The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave. | Ease of Preparation: Easy
Per Serving: 310 Calories; 10 g Fat (4 g sat, 2 g mono); 20 mg Cholesterol; 40 g Carbohydrate; 18 g Protein; 13 g Fiber; 414 mg Sodium.
Nutrition Bonus: 53% DV Fiber, 187 mcg Folate (47% DV), 743 mg Potassium (37% DV), 4 mg Iron (25% DV).
This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.
Ingredient Note: Use short- or medium-grain brown rice to achieve the characteristic creamy risotto texture.
Preheat oven to 425°F
Heat oil in a Dutch oven or ovenproof deep sauté pan over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.
Bake until the rice is just tender, 50 minutes to 1 hour.
Shortly before the risotto is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes.
Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper into the risotto. Serve immediately.
Makes 6 servings, about 1 cup each.
Prep Time: 25 Minutes | Start to Finish: 1 Hour 10 Minutes | Ease of Preparation: Moderate
Per Serving: 267 Calories; 8 g Fat (3 g sat, 3 g mono); 11 mg Cholesterol; 35 g Carbohydrate; 12 g Protein; 3 g Fiber; 607 mg Sodium.
Nutritional Bonus: 65 mg Vitamin C (110% DV), 30% DV Vitamin A, 253 mg Calcium (25% DV) .
Intense, heavenly chocolate is all you'll think about when you taste this dessert, though it's packed with all the good things found in tofu. Make sure the tofu is gossamer-smooth before adding the chocolate mixture.
2/3 cup chocolate wafer crumbs (3 ounces) (see Notes)
Nutritional Note: Many commercial cookies and wafers contain partially hydrogenated oil, a source of trans-fatty acids. Fortunately, brands made without these oils, such as Newman's Own Organics and Mi-Del, are every bit as tasty. Look for them in the natural foods section of large supermarkets.
Puree tofu in a food processor, scraping down the sides as needed, until completely smooth.
Combine chocolate and cocoa in a medium bowl. Add boiling water and stir with a wooden spoon until the chocolate has melted and the mixture is smooth. Stir in vanilla and orange zest. Mix in confectioners' sugar, a little at a time, until smooth. Add the chocolate mixture to the processor; puree until smooth and well blended, scraping down the sides as needed.
[To make wafer crumbs: Place wafers in a ziplock plastic bag, seal and crush with a rolling pin. Alternatively, pulse wafers in a food processor.]
Spoon about 2 teaspoons chocolate crumbs into each of 5 parfait glasses or dessert dishes. Add about 1/4 cup mousse, then layer with another 2 teaspoons crumbs. Top with another 1/4 cup mousse and finish with a sprinkling of crumbs. Cover and refrigerate for at least 1 hour.
Makes 5 servings, about 1/2 cup each.
Prep Time: 30 Minutes | Start to Finish: 1 1/2 Hours | To Make Ahead: The Mousse will keep, covered, in the refrigerator for up to 2 days | Ease of Preparation: Easy
Per Serving: 266 Calories; 9 g Fat (4 g sat, 0 g mono); 1 mg Cholesterol; 42 g Carbohydrate; 8 g Protein; 4 g Fiber; 125 mg Sodium.
Nutritional Bonus: 16% DV Fiber.
For those looking for a way to get past the diet craze, The Essential Eating Well Cookbook provides great dishes for a lifetime of healthy eating that you'll appreciate.
Where to Buy
If you are interested in purchasing the The Essential Eating Well Cookbook edited by Patsy Jamieson, you can buy it online right now for over 30% off the list price by clicking here. The publisher's list price for the cookbook is $29.95.
Patsy Jamieson has devoted her career to healthy cooking that impresses. She has hosted cooking segments on CNN, Good Morning America, the Today show and the Food Network. She graduated from La Varenne Ecole de Cuisine in Paris and has overseen the recipes in Eating Well magazine since 1990.
White beans seasoned with fresh rosemary and prosciutto make this rustic pizza an interesting departure from your standard take-out fare. Scattering it with arugula after baking provides a contrasting texture and a fresh, appealing finish.
Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.
This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.
Intense, heavenly chocolate is all you'll think about when you taste this dessert, though it's packed with all the good things found in tofu. Make sure the tofu is gossamer-smooth before adding the chocolate mixture.