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Techniques of Healthy Cooking

The Culinary Institute of America

Techniques of Healthy Cooking

ith so many fad diets out on the market, it's widespread knowledge that quick-fix crazes and pills can often lead to yo-yo dieting and temporary weight loss. But healthy eating habits contribute to a better lifestyle both physically and emotionally, as the Culinary Institute of America shows in their third edition of Techniques of Healthy Cooking.The book includes more than 400 recipes that include sensible recipes for breakfast, beverages, desserts, appetizers and dinners, with healthy dishes that smell and taste just as good, if not better, than fatty foods. It's ideal for any aspiring chef or the serious home cook ready for a better lifestyle.

Having conducted extensive research on nutritional cooking, the CIA explains the importance of portion sizes and ingredient measurements. They also provide instruction on reading calories and using nutritional labels, such as food guide pyramids. Each recipe listing provides measurements of caloric amounts, fat, carbohydrates, sodium, cholesterol and protein, as well as recommendations of how to minimize fat, salt and sugar. The delectable recipes also use a range of healthy cooking techniques, from Stir-Fried Shrimp With Lo Mein and Ginger-Sesame Vinaigrette and Saffron Pasta, to Scallop Seviche in Cucumber Cups and the Classic Grilled Chicken Burrito.

Techniques of Healthy Cooking also includes space for desserts, like Chocolate Fudge Cookies, Honey-Vanilla Cheesecake, Poached Pears and Lemon Tart. Made with whole-grain flours and fruit juices in lieu of traditional sugars, these sweet treats show that eating healthy doesn’t necessarily mean having to give up the good stuff.


Honey-Vanilla Cheesecake

2 ounces chopped walnuts
4 ounces graham cracker crumbs
3½ fluid ounces fresh orange juice
14 ounces low-fat cottage cheese
7 ounces part-skim ricotta cheese
1½ fluid ounces nonfat yogurt, drained (In a cheesecloth-lined sieve in the refrigerator for 24 hours. Allow to come to room temperature.)
8 ounces honey
2 eggs
1 egg white
1 ounce cornstarch
2 large vanilla beans, scraped

Put the walnuts in a food processor. Add the graham cracker crumbs, and while the machine is still running, slowly add the orange juice until the mixture begins to adhere.

Press the crumb crust evenly over the bottom of a 10-inch spring-form pan. Pre-bake the crust in a 300°F oven until the crust has dried and resembles a cookie, about 15 minutes.

Purée the cottage and ricotta cheeses in a food processor until smooth. Add the drained yogurt and remaining ingredients. Continue to purée until smooth.

Pour the cheese mixture over the crust and bake in a 300°F oven for 15 minutes. Place a bowl of water in the oven below the cheesecake and lower the oven temperature to 200°F. Bake until set, 1½ hours more. Allow the cheesecake to cool completely before slicing.

Reviewed by Alicia Cheadle

Updated: (04/28/10 AR)

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