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PART FIVE Food and Recipes（第1页）

PARTFIVEFoodandRebsp;

FoodaoHelpYouDoAtkins

It'simpetahealthystartontheday，andthatmeahere'splentytoelettes，carbohydratetrolledcereals，smoothies，muffins，proteinbarsorquiches。ThechoiceisyoursanddependsonwhichphaseofAtkinsyandpersonalpreference。Ialseyoutothink"outofthebreakfastbox"andeovers，lunchsaladsaein-ritrolledcarbfoodinthems。Atbreakfastandthroughouttheday，varietyiskey，forbothnutritionandtaste。

Forexample，whenmakinggreensalads，experimentwithpepperygreenssuchasarugulaorwatercress，crispycabbagessuchasSavoyandNapa，-tastinggreenssudive，escaroleordandelion。Asyreens，varyyoursaladdressings，treensstanduptlyflavs;suchasbluecheese，wheremildbutterlettucesarebestmatchedbysoes。Mixedgreensaladswilldependonwhatisavailableinyourlocalsupermarketrocer。

&estotheproteinportionofyourmeal，keepeerestingbyexpandingyourreciperepertoireandtryientsahelistsonpages373-374and377-378forsestioomakeextrasothatyouhavemoreonhandasfixingsforfuturemeals。M0nday'sdinnerofroastporkeasilybeturoWednesday'sluneseMoo。shoopork（justmixinsaut6eddsprouts，trolledcarlhoisinsaudthewholethinginatrolledcarbtortilla）。Thevarietyprincipleappliestovegetables，too，especetheywillbeyourprimarysourceofcarbohydrate。Breakawayfromthefamiliarbroccoli，squashandcaulifloweroryou'llbeboredireens:Theyareamoritionallydensefoodsavailable，andw!·npreparedwellaredelicious。

Ifyouareofeatingsoup，nowisagoodtimetostart。Heartysoupsbemealsinthemselves，andlightsoupsorbrreatfirstcourses:Theywilltaketheedgeera。Eightsouprecipesareioaddtoyourrepertoire。

Finally，awordaboutsweets。Actually，twowords:portionethiobeenjoyediion，andtrolledcarbohydratedesserts，chodsweetsfallintothatcategory。EvenifanAtkiablecheesely5gramsofcarbsperslice，thatdoesn'tgiveyoulisetoeathalfacake!Ifyourollingportiosasinindividualservings。

&kinskit

Havifoodsinyourpantry，freezerandfridgewillhelpkeepyouontrackasyoulearntodeattheAtkinsway。Thefollowingitemswillprovidethebasisformanyasatisfyingmeal，soyou'llneverfindyryandwithoutanyuoHedcarboptions。

PANTRY

SavoryFoodsandMealBuilders

·edredubeef，dvegetablebroths:Thesearethebuildingblocksofsoups，stewsandgravies。Homemadeisbest，butfeelfreetorelyonedordehydratedbroths。Inadditiontoguses，acupofbrothbeforedinnerorlunchhelpsfillyouUp。

·Boxedtomatosauatoes:dscarefully!Sometomatosautainaslittleas5carbramsperhalfadewithsugar，goashighas10grams。

·Tomatopasteintubes:Becauseitsflavorissotrated，alittlegoesalongway。Tubesaremoretthansbecauseyouwon'tendupdisusedportionsthathavegonebad。

·Suoesinoil:Atablespoonortthofflavortomostvegetabledishes。Trymixingateaspoonofchoppedsuoeswithmayonnaiseandcreamakeaquickdip。

·Driedporimushrooms:Ounce，thesemorselsaddmoreflavortosoups，stewsadishesthawicetheirweight。Don'tthrowawaysoakirainandaddtowhateverdishyou&#。

·edpumpkihbeta-e，thisiributesonly5gramsofcarbohydrateperhalfcup。

·Wildrive:Cookedwildris16digestible（remember，thesearetheonlycarbsthatimpactyourblood-sugarlevels）carbsperhalfcup。Useitinsmallamountstoaddtexturetiesidedishes。

·ixedwithatrolledcarbohydratebakemix，ealgivesapleasingchtofriedfoods。

·Mariichokehearts:Eatasasnackordaddtosalads。

·Roastedredpeppers:tostripsandaddtosaladsofelyandmixwithmayonnaiseorcreamcheeseforadiporspread。

·edchilies:There'soaddziptobakeddishesormildsauces。

&ein

·Tuna:Tunapaoreflavorthantuer，butkeepbothonhand。Forsalads，tunainwaterismilderaerwithredients。Tunainoil（preferablyoliveoil）staocookedvegetablesandstmngerents，makierbaseforhotentrees。

·Salmoinsalads，andfcroquettes（see。atkier，forrecipe）。

·Sardierrifiega-3fattyacids，theyareinexpensiveaile。Ifyoufindtheirflavortooassertive，trymackerel，whichislessfishy-tastingthaeuer。

·Blas:edblasly4gramsofcarbsperhalfcup，versus8to15formostotherbeans。

·Whitemeat:Handyinapinch，especiallywhehaflavorfulmayonnaiseandchoppedgreenonions。

BakingBasidSweetItems

·Cocoapowderaenedchocolate:Essentialforhomemadechocolatedessertsandhotchocolate。

·Sugarsubstituteingranularf。

·Sugarsubstituteis:Forsweeteningbeverages。

·trolledcarbar-freepaerrifilytodrizzleonaarflavortobakedgoodsandglazes。

·trolledcarbohydratebakemix:Madeprimarilyfromsoy，thisisanall-purposesubstituteforwheatflour。

·ThiNotStarextsubstituteforstarch，withafraofthecarbs。Amust-haveitem。

·Pureva。

·PurechocolateextracL