The Volumetrics Eating Plan

图书信息

作者	Rolls, Barbara, PhD
出版社	HarperCollins e-books
ISBN	9780061758508
出版时间	2009-10-13
字数	245.4万
分类	PhD,HarperCollins e-books,进口书,外文原版书,饮食,健康

读书简介

From Dr. Barbara Rolls, one of America's leading authorities on weight management, comes a much-anticipated lifestyle guide and cookbook that empowers and encourages her readers to quit "dieting" for good, to feel full on fewer calories, and to lose weight and keep it off while eating satisfying portions of delicious, nutritious foods.The Volumetrics Eating Plan doesn't eliminate food groups or overload you with rules. It's a commonsense approach to eating based on Dr. Rolls's hugely popular Volumetrics Weight-Control Plan and her respected research on satiety that shows you how to choose foods that control hunger while losing weight. Along with menu planners, charts, and sidebars on healthy food choices, the 125 recipes put her revolutionary research into real and tangible instructions for every meal. The full-color photographs make these delicious recipes irresistible.With this important new guide to healthy eating and living, everyone can enjoy tasty and satisfying meals that will help them maintain their weight or lose those extra pounds while learning the pleasures of cooking the Volumetrics way.Volumetrics, Dr. Rolls's rigorously tested and proven system for weight management, incorporates sound research findings from around the world into a nutritious plan and shows you how to personalize it to suit your preferences and goals. It's all about choices, and The Volumetrics Eating Plan helps you choose the right foods for every meal and every lifestyle, without giving up flavor or diversity in your diet. No more "forbidden foods" or monotonous meals -- The Volumetrics Eating Plan will revolutionize the way you think about managing your weight and will guide you to a lifetime of healthy food choices.

目录

Cover

Title Page

Dedication

Contents

Chapter 01

Chapter 02

Chapter 03

Jennifer’s Fruit-Smothered Whole-Wheat Buttermilk Pancakes

Baked Berry French Toast

Mexican Egg Wrap

Piquant Frittata

Blueberry Applesauce Muffins

Creamy Apricot Oatmeal

Chapter 04

Vegetable Party Platter

House Dressing

Mel’s Fresh Lemon Hummus

Tex-Mex Salsa

White Bean Bruschetta

Lemon Shrimp Bruschetta

Insalata Caprese

Asian Spring Rolls with Soy-Ginger Dipping Sauce

Sesame Mushroom Kebobs

Mushroom and Cheese Quesadillas with Mango Salsa

Stuffed Mushrooms Florentine

Guacamole

Mango Salsa

Yogurt Cheese

B’s Favorite Smoothie

Tropical Island Smoothie

Chapter 05

Corn and Tomato Chowder

Autumn Harvest Pumpkin Soup

Creamy Broccoli Soup

Curried Cauliflower Soup

Rustic Tomato Soup

Minestrone

Asian Black Bean Soup

Cannellini Bean Soup

Lentil and Tomato Soup

Vegetarian Barley Soup

Hearty Chicken and Vegetable Soup

Gazpacho

Chapter 06

Almond Chicken Salad Sandwich

Cold-Cut Combo Sandwich

Mediterranean Turkey Sandwich

Open-Faced Roast Beef Sandwich

Roasted Portobello Sandwich

Buffalo Chicken Wraps

Asian Chicken Wraps

Chicken and Avocado Pita Pockets

Zesty Tuna Salad Pita

All American Hamburger

Chapter 07

Charlie’s Greek Salad

Creamy Cucumber and Dill Salad

Fennel, Orange, and Arugula Salad

Volumetrics Salad

Lemony Fennel Salad

Insalata Mista

Fresh Fruit and Spinach Salad with Orange–Poppy Seed Dressing

Tangy Cole Slaw

Pepper Slaw

Thai Chicken Salad

California Cobb Salad with Nonfat Tomato and Herb Dressing

Santa Fe Steak Salad with Lime-Cilantro Dressing

Liz’s Pasta Salad

Tabbouleh

Potato Salad with Green Beans and Tarragon

Tuna and White Bean Salad

Balsamic Dressing

Dijon Vinaigrette

Citrus-Ginger Dressing

Italian Dressing

Chapter 08

Minted Broccoli

Garlic-Roasted Vegetables

Ratatouille

Roasted Asparagus

Stir-Fried Green Beans

Crisp Stir-Fried Vegetables

Tofu Pad Thai

New Potatoes with Peas

Oven-Roasted Potatoes

Smashed Potatoes

Herbed Barley Stuffed Squash

Bulgur and Vegetable Stuffed Peppers

Chickpea Curry

Eggplant “Lasagna”

Classic Vegetarian Vegetable Stew

Chapter 09

Stir-Fried Beef with Snow Peas and Tomatoes

Old World Goulash

Shepherd’s Pie

Nouveau Lamb Stew

Pork Chops with Orange-Soy Sauce

Roasted Lamb Chops with Gremolata

Chapter 10

Poach-Roast Salmon with Yogurt and Dill Sauce

Baked Tilapia with Sautéed Vegetables

Sautéed Flounder with Lemon Sauce

Fillet of Sole and Vegetable Parcels

Jenny’s Caribbean Tuna and Fruit Kebobs

Shrimp Creole

Shrimp Fried Rice

Fiesta Fish Stew

Chapter 11

Chicken Parmesan

Chicken Merlot

South of the Border Chicken Stew

Chicken Provençal

Stir-Fried Turkey with Crunchy Vegetables

Italian Turkey Spirals

Chapter 12

Garden Chili

Bayou Red Beans and Rice

Paella Sencillo

Vegetable Pilaf

Risotto Primavera

Mary’s Quinoa with Lime

Chapter 13

Charlie’s Pasta Primavera

Oceanside Pasta

Penne with Olives and Spinach

Spaghetti with Tomato and Fresh Basil Sauce

Veggie-Stuffed Macaroni and Cheese

Broccoli and Tomato Stuffed Shells

The Aristotle Pizza

Garden-Fresh Vegetable Pizza

Pizza Margherita

Chicken Fajita Pizza

Turkey-Pepperoni Pizza

Chapter 14

Balsamic Berries

Grilled Banana Splits

Four-Fruit Compote

Ruby-Red Poached Pears with Raspberry Sauce

Fresh Fruit Parfait

Raspberry-Apple Crumble

Raspberry-Topped Ricotta Cakes

Strawberry Trifle with Lemon Cream

Maple Crème Caramel

Chocolate Fondue with Fresh Fruit

Chapter 15

Resources

References

Searchable Terms

Conversion Chart

Acknowledgments

About the Author

Books by Barbara Rolls, Ph.D.

Credits

Copyright

About the Publisher