The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of Counting Calories―Plus, the Exercise It Takes to Burn Them Off - Softcover

Jones, Catherine; Nesheim, Malden; Trujillo, Elaine

Softcover

ISBN 10: 1615191046 ISBN 13: 9781615191048

Publisher: The Experiment, 2014

Synopsis

More Than a Cookbook—A One-of-a-Kind Toolkit to Help You Make Smart Calorie Decisions Every Time You Eat

You know that balancing the calories you take in and burn off is the foundation of weight control. But actually achieving that balance between eating and exercise is a daily challenge for most of us. Now, The Calories In, Calories Out Cookbook provides a fresh, sane approach for everyone seeking good health—and great food.

Here is an essential repertoire of 200 smart recipes—nutrient-rich, delicious, foolproof, and ideal for busy individuals and families. Every recipe tells you its calorie count—and also tells you how many minutes of walking or jogging it takes for a woman or man to burn those calories off, so you’ll be able to visualize what calories mean as never before. All the recipes are below 400 calories per serving—and most are below 200!

The Calories In, Calories Out Cookbook also delivers:

• An introduction to the world of calories—what they are, how our bodies use them, and why we don’t have to exercise off every last calorie we eat—by distinguished Cornell nutrition professor and author Malden Nesheim, PhD
• A guide to determining your daily calorie and exercise needs
• Helpful nutrition stats (including diabetic exchanges) for every recipe
• “Calorie combo”and “calorie cut” suggestions that help you formulate daily and weekly menus that fit your calorie needs
• Plenty of vegetarian and gluten-free options
• Dozens of tips on ingredients, equipment, prep, and cooking
• An extensive appendix of nearly 1,000 popular foods and drinks with their calorie values and nutritional info—and much, much more!

About this title

About the Author

Catherine Jones is an award-winning cookbook author, app developer, and blogger on the Calories In, Calories Out website. She has written numerous cookbooks, including Eating for Pregnancy with Rose Ann Hudson, RD, LD, and Eating for Lower Cholesterol with Elaine Trujillo, MS, RDN. She is the founder of the nonprofit Share Your Calories, created to build the first-ever weight-loss app with a social-giving component. She promotes calorie awareness, energy balance, and wellness at every opportunity. Catherine lives with her family in Bethesda, MD. She is a graduate of Connecticut College and La Varenne Culinary School in France.

Elaine Trujillo, MS, RDN, is a Registered Dietitian Nutritionist and works at the National Cancer Institute, National Institutes of Health. She is passionate about nutrition and its role in health promotion. She uses a variety of approaches to share her views and findings about nutrition, including co-authoring, with Catherine Jones, The Calories In, Calories Out Cookbook and Eating for Lower Cholesterol. In addition to authoring the textbook, Nutritional Support in the Care of the Critically Ill, she has written various nutritional science-related journal articles and book chapters. She received a BS degree from the University of Delaware, and a MS at Texas Woman’s University. She is Past Chair of the Oncology Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics, and in 2013 co-edited the book, Oncology Nutrition for Clinical Practice. She formerly served as Chair of Education and Research for the Maryland Academy of Nutrition and Dietetics. She and her husband live in Maryland. She has two children in college.

Malden Nesheim, PhD, coauthor of Why Calories Count, is Cornell University Professor of Nutrition Emeritus and Provost Emeritus. He joined the Cornell faculty in 1959 and in 1974 he was named Director of the Division of Nutritional Sciences, a post which he held until the summer of 1987. He has received the Conrad A. Elvehjem Award for public service from the American Institute of Nutrition and in 1995 was elected to the American Academy of Arts and Sciences. He was elected a fellow of the American Society of Nutritional Sciences in 1997.  He earned a B.S. in agricultural science and an M.S. in animal nutrition from the University of Illinois followed by a Ph.D. in nutrition from Cornell. His research interests have been aspects of nutritional biochemistry and more recently, the relationship of parasitic infections to nutritional status.

Excerpt. © Reprinted by permission. All rights reserved.

All-American Beef Chili

A delicious fix-it-and-forget-it recipe, which I’ve made even easier by using canned beans, tomatoes, tomato sauce, tomato paste, and tomato juice. The chili is best made a day in advance to allow the flavors to meld. It can also be frozen in single serving portions for easy weeknight dinners. Serve over brown rice, quinoa, or your favorite grain. Possible garnishes include diced avocados, grated reduced-fat cheddar cheese, fat-free sour cream, diced ripe tomatoes, sliced scallions, and chopped cilantro. They are all listed in the Calorie Combos.

Serves 8Ingredients

• Two 15.25-ounce (432 g) cans kidney beans, rinsed and drained (about 3 cups, 375 ml)
• One 14.5-ounce (411 g) can diced tomatoes, with their juices
• 2 tablespoons vegetable oil
• 1 1/2 pounds (720 g) lean ground beef
• 1 large onion, chopped
• 1 red bell pepper, cored, seeded, and cut into small dice
• 1 1/2 tablespoons chili powder
• 1 teaspoon roasted ground cumin
• 1 teaspoon dried oregano or Italian seasoning
• 1 teaspoon paprika
• 2 teaspoons garlic powder
• 1 teaspoon salt
• 2 teaspoons brown sugar
• One 8-ounce (227 g) can tomato sauce
• One 5.5-ounce (163 ml) can low-sodium V8 juice or tomato juice
• 3 tablespoons tomato paste

Directions

1. Place the kidney beans in a bowl, then transfer one third of them to the bowl of a food processor. Add the diced tomatoes and their juices and process until fairly smooth; set aside.


2. Heat 1 tablespoon of the vegetable oil in a Dutch oven or large heavy-bottomed saucepan over medium-high heat. Add the beef and sauté, breaking it up with a wooden spoon, until it loses its raw color, about 5 minutes. Transfer to a heatproof bowl and set aside. (Do not rinse the pot.)


3. Add the remaining 1 tablespoon vegetable oil to the pot and heat over medium heat. Add the onions and red bell peppers and sauté, stirring, for 3 minutes. Add the chili powder, cumin, oregano, paprika, garlic powder, salt, and brown sugar and cook for 2 minutes. Add the whole kidney beans, the pureed kidney bean–tomato mixture, and the cooked beef and stir until well combined. Add the tomato sauce, V8, and tomato paste, bring to a boil, then reduce the heat and gently simmer for 30 to 40 minutes, until the meat is very tender. If the chili becomes too thick, add some water, about 1/4 cup (60 ml) at a time.


4. Adjust the seasoning and serve with any of the optional garnishes.

276 Calories In

Protein: 25 g; Carbohydrates: 26 g; Fat: 9 g; Fiber: 8 g; Sodium: 967 mg; Carb Choices: 2; Diabetic Exchange: 2 Lean Meat, 2 Starch

276 Calories Out

Women: Walk: 67 Minutes; Jog 32 Minutes
Men: Walk: 56 Minutes; Jog 27 Minutes

Calorie Combos

1 tablespoon chopped fresh cilantro: 1 cal
1 tablespoon thinly sliced scallions: 2 cals
2 tablespoons chopped tomatoes: 4 cals
1 tablespoon fat-free sour cream: 11 cals
1 ounce reduced-fat cheddar cheese, grated: 49 cals
1/4 avocado, diced: 56 cal
2 cups (40 g) salad greens with 1 tablespoon Balsamic Vinaigrette: 73 cals
1/2 cup (80 g) plain white rice: 103 cals
1/2 cup (90 g) plain brown rice: 108 cals
1/2 cup (65 g) plain quinoa: 111 cals
Caesar Salad with a Light Touch: 163 cals
1 piece (3 ounces/90 g) corn bread: 173 cals

Calorie Cuts

Reduce the kidney beans to 1 1/2 cups and save 38 calories per serving. Skip the optional avocado and cheese garnishes.

Edition details

• Publisher: The Experiment
• Publication date: 2014
• ISBN 10: 1615191046
• ISBN 13: 9781615191048
• Binding: Paperback
• Language: English
• Edition number: 1
• Number of pages: 432