Dr. Atkins' New Diet Cookbook (21 page)
Read Dr. Atkins' New Diet Cookbook Online
Authors: Robert C. Atkins
Tags: #Cooking, #Health & Healing, #General, #Low Fat
Place ice cubes in blender. Add cooled gelatin mixture, heavy cream, ¾ cup soda, sugar substitute, and salt. Blend at high speed for 30 seconds.
Serve in tall glass. It will become thicker as it sets. Stir vigorously.
T
OTAL
G
RAMS
5.8
1 serving
1 envelope sugar-free lime Jell-O
1 cup diet lime soda
4 ice cubes
⅓ cup heavy cream
1 packet sugar substitute
Place gelatin and ¼ cup soda in saucepan. Heat to boiling point, stirring constantly. Be sure gelatin dissolves.
Cool.
Place ice cubes in blender, add gelatin mixture, heavy cream, ¾ cup soda, and sugar substitute.
Blend at high speed for 30 seconds.
Serve in tall glass. It will become thicker as it sets. Stir vigorously.
T
OTAL
G
RAMS
3.7
1 serving
1 cup brewed decaffeinated coffee
1 cup diet chocolate soda
1 tablespoon No-Cal chocolate syrup
4 ice cubes
¼ teaspoon cinnamon
2 tablespoons heavy cream
1 organic egg
1 packet sugar substitute (optional)
Place all ingredients in a blender and blend until smooth.
T
OTAL
G
RAMS
3.9
4 servings
2 tablespoons decaffeinated instant coffee
5 whole allspice
5 whole cloves
dash cinnamon
3 cups boiling water
8 ice cubes
4 teaspoons heavy cream
Combine all ingredients except cream in a 1-quart container. Cover and refrigerate 1 hour or more.
Strain. Pour over ice cubes into 4 tall glasses.
Add 1 teaspoon cream to each glass.
T
OTAL
G
RAMS
3.8
G
RAMS PER
S
ERVING
1.0
4 servings
1 cup water
¼ cup lemon juice
2 packets sugar substitute
2 egg whites
1 teaspoon vanilla
½ teaspoon orange extract
dash salt
8 ice cubes
2 teaspoons lecithin
Place all ingredients except ice cubes and lecithin in a blender. Blend until thick.
Add 1 ice cube at a time and blend until frothy.
Remove from blender and stir in lecithin. Pour into 4 glasses. Stir again and serve immediately.
T
OTAL
G
RAMS
21.7
G
RAMS PER
S
ERVING
5.4
1 servings
1 cup Pelican Punch herbal tea
*
2 teaspoons No-Cal chocolate syrup
1 teaspoon chocolate extract
1 packet sugar substitute
1 organic egg
2 tablespoons heavy cream
Place all ingredients in blender. Blend well.
T
OTAL
G
RAMS
4.4
*
To cook fresh spinach: Wash carefully several times to remove all sand. Place in pot with just enough water to cover it. Cook at low boil for about 10 minutes or until tender, but not limp. Press out water before serving. Two packages of frozen spinach may be substituted for fresh spinach. Cook to package directions. Whether fresh or frozen do not overcook.
*
Available at health food stores.
*
Available at health food stores.
*
Available in coffee department of supermarket.
*
Available in specialty and health food stores.
FORMAL DINNER
Serves 12
Fran’s Special Pâté
Deviled-Salmon Eggs
Caribbean Crabmeat
Honeydew and Seafood
Cold Avocado Soup
Tricolor Salad with Three Cheeses
Stuffed Steak
or
Stuffed Flounder
Spicy Cauliflower Bake
Cheesy Brussels Sprouts
Small scoop of Grapefruit Sorbet
Spice Cake with Coconut Macadamia Ice Cream
Cappuccino
tea
decaffeinated coffee with cream and sugar substitute
Serves 12
Guacamole with cucumber slices
Sour Cream Clam Dip with pork rinds
cheese tray
Dr. Atkins’ Fromage Burgers
Luscious Lamb
Broiled Tarragon Lobster Tails (cook on coals instead of broiling)
chicken marinated in Hot Barbecue Sauce
Cole Slaw
Mock Potato Salad
Confetti Mold
Decaf-Coffee Ice Cream
Almond Ball Cookies
Chocolate Sponge Layer Cake
Spicy Cocktail
Sweet Lemonade with Lecithin
Orange Cooler
Serves 20
Fresh Spring Salmon Mousse
Spicy Spare ribs Heavenly Wings
Salad Niçoise with Fresh Tuna
assorted olives
Kayzie’s Rabbit
Moussaka
Shrimp and Scallops Marc
Coq Au Vin with Shiitake Mushrooms
Lemon-Lime Mousse
Chocolate Mint Pie
Cheesecake
Raspberry Rapture Ice Cream
Almond Balls
Chocolate Fudge
Pistachio Popcorn Balls
Cappuccino
tea
decaffeinated coffee with cream and sugar substitute
Serves 12
Italian Rum Cake
Coffee Cream Layer Cake
Coconut Cream Pie
Lemon Chiffon Pie
Chocolate Peanut Butter Cookies
Pistachio Popcorn Balls
Brownies
Butter Pecan Ice Cream
Chocolate Ice Cream
Spiced Iced Tea
Cappuccino
Hot Chocolate
Twenty years ago I was almost a voice crying in the wilderness when I said you’d live a longer and healthier life if you ate a healthy diet
and
consumed vitamin and mineral supplements than you would if you ate a healthy diet alone. I have stubbornly persisted because the experiences of my forty thousand patients have affirmed and reaffirmed the correctness of that view. Now the virtues of supplements are becoming commonplace, supported by an increasing number of highly orthodox medical scientists and loudly proclaimed from the covers of major newsmagazines. In the end my viewpoint may become the conventional one, which would be a change of pace.
For all of you who are doing the Atkins diet I must insist on the importance of your supplements. During the two-week Induction phase of the diet, you will need supplements to maintain a proper nutritional balance. After that, you should go right on taking them because they’re good for you.
Following is my Dieter’s Formula. Find a multivitamin that gives you something close to this formula, and then take three capsules a day. People who weigh 200 pounds or more are to use the second, larger doses, provided in parentheses, of certain vitamins.
Vitamin A | 200 IU |
Beta-Carotene | 500 IU |
Vitamin D-2 | 15 IU |
Thiamine (HCl)(B | 5 mg |
Riboflavin (B | 4 mg |
Vitamin C (Calcium Ascorbate) | 120 mg (150 mg) |
Niacin (B | 2 mg |
Niacinamide | 5 mg |
Pantethine (80%) | 25 mg (30 mg) |
Calcium Pantothenate (B | 25 mg |
Pyridoxal-5-Phosphate | 2 mg |
Pyridoxine (HCI)(B | 20 mg |
Folic Acid | 100 mcg |
Biotin | 75 mcg |
Cyanocobalamin (B | 30 mcg |
Vitamin E (D alpha tocopherol) | 2 IU |
Copper (Sulfate) | 200 mcg |
Magnesium (Oxide) | 8 mg |
Chlorine (Bitartrate) | 100 mg |
Inositol | 80 mg |
PABA | 100 mg |
Manganese (Chelate) | 4 mg |
Zinc (Chelate) | 10 mg |
Citrus Bioflavonoids | 150 mg |
Chromium (Picolinate) | 50 mcg |
Molybdenum (Sodium) | 10 mcg |
Vanadyl Sulfate | 15 mcg |
Selenium | 40 mcg |
Octacosanol | 150 mcg |
N-Acetyl-l-cysteine | 20 mg |
L-Glutathione (reduced) | 5 mg |
The recommended formula comes in a base of lactobacillus, bulgaris and bifidus acidophilus, B-Complex, and growth factors
.
In addition to this formula, the next most important nutritional group for long-range supplementation are the essential fatty acids. You won’t find these in a multivitamin formula because they exist physically as oils and don’t mix with a dry powder capsule. There are two types of essential fatty acids that most of us need. One type is the omega-3 series that provides you with alpha linolenic acid (ALA). The other type is the omega-6 series called gamma linolenic acid (GLA).
To supplement with these important nutrients, take an essential oils formula containing approximately the following:
Flaxseed oil | 400 mg |
Borage oil | 400 mg |
Super EPA | 400 mg |
Foods | Grams of |
BEANS (COOKED) | |
Black-eyed peas (1 cup) | 35.5 |
Lima (½ cup), Fordhook/baby | 16.0/21.2 |
Navy (1 cup), dried, boiled | 47.9 |
Peanuts (2 oz.), oil rstd./dry rstd. | 9.8/12.0 |
Red kidney (½ cup) | 20.2 |
Soybeans (½ cup), green, boiled | 10.0 |
Split peas (1 cup), boiled | 41.4 |
Tofu (3½ oz.), raw, firm | 5.4 |
| CONDIMENTS | |
Anchovies (1 oz.) | 0.0 |
Cocoa (1 Tbsp. unsweetened) | 2.8 |
Horseradish (1 tsp.) | 0.5 |
Mayonnaise (1 Tbsp.) | 0.4 |
Mustard: | |
Dijon (1 tsp.) | 0.3 |
regular (1 tsp.) | 0.3 |
Pickles (1 medium dill) | 1.4 |
Soy sauce (1 Tbsp.) | 2.0 |
Syrup: | |
No-Cal chocolate | 0.0 |
No-Cal strawberry | 0.0 |
Vinegar: | |
balsamic (1 Tbsp.) | 3.0 |
cider (1 Tbsp.) | 0.9 |
tarragon (1 Tbsp.) | 0.9 |
wine (1 Tbsp.) | 0.9 |
Worcestershire sauce (1 Tbsp) | 2.7 |
| FATS/OILS | |
Canola | 0.0–trace |
Olive | 0.0–trace |
Peanut | 0.0–trace |
Safflower | 0.0–trace |
Walnut | 0.0–trace |
| FRUIT | |
Apple, medium (2¾″) | 21.1 |
Applesauce, unsweetened (½ cup) | 13.8 |
Apricots (3 fresh) | 11.8 |
Avocado: | |
California | 12.0 |
Florida | 27.1 |
Banana (1 medium) | 26.7 |
Blackberries (1 cup) | 18.4 |
Blueberries (1 cup) | 20.5 |
Cantaloupe (1 cup, pieces) | 13.4 |
Cherries (½ cup raw, sweet) | 11.2 |
Cranberries (1 cup) | 11.0 |
Grapefruit (½, pink) | 9.5 |
Grapefruit juice (4 oz.) | 11.2 |
Grapes (1 cup) | 15.8 |
Honeydew (¼ cup) | 7.7 |
Kiwi (1 medium) | 11.3 |
Lemon (1 medium) | 5.4 |
Lemon juice (1 Tbsp., fresh) | 1.3 |
Lemon peel (1 tsp.) | 0.3 |
Lime juice (1 oz.) | 2.8 |
Mango (½ medium) | 17.1 |
Olives: | |
black (10 olives) | 3.0 |
green, pitted | 0.5 |
Orange (1 medium) | 16.3 |
Orange rind (1 tsp.) | 0.5 |
Papaya (⅓ medium) | 9.9 |
Peach (2½″) | 9.7 |
Pear (3½″) | 25.1 |
Pineapple (1 cup) | 19.2 |
Plum (1 medium) | 8.6 |
Prunes, cooked (½ cup) | 29.8 |
Raspberries (1 cup) | 14.2 |
Rhubarb (4 oz.) | 3.5 |
Stewed peaches (1 cup) | 20.0 |
Strawberries (1 cup) | 10.5 |
| GELATIN | |
Gelatin | 0.0 |
Sugar-Free Jell-O (all flavors) | 0.0 |
| GRAINS | |
Bagel (1) (approx. 2 oz.) | 30.9 |
Bread: | |
pumpernickel (1 slice) | 15.4 |
whole-wheat (1 slice) | 11.4 |
Corn muffin (homemade/mix) | 17.0/20.0 |
Cornmeal (1 cup, cooked) | 25.7 |
Farina (1 cup reg, ckd) | 27.8 |
Noodles (1 cup enriched) | 37.3 |
Oatmeal (1 cup old fash) | 27.8 |
Pancake (1 buckwheat ¼ oz. dry mix) | 21.3 |
Popcorn (popped, 1 cup) | 4.6 |
Rice: | |
cooked (1 cup white, enriched) | 49.6 |
puffed (1 cup whole) | 19 |
Soy flour (1 cup) | 27.1 |
Waffle from mix, (7″) | 27.2 |
| HERBS | |
Allspice (1 tsp.) | 1.4 |
Basil (1 tsp. ground) | 0.9 |
Caraway (1 tsp. seeds) | 1.1 |
Celery (1 tsp.) | 0.8 |
Cinnamon (1 tsp.) | 1.8 |
Coriander leaf (1 tsp. dried) | 0.3 |
Dill seed (1 tsp.) | 1.2 |
Garlic clove (1) | 1.0 |
Ginger root: | |
fresh (1 oz.) | 3.6 |
ground (1 tsp.) | 1.3 |
Saffron (1 tsp.) | 0.5 |
Tarragon (1 tsp.) | 0.8 |
Thyme (1 tsp.) | 0.4 |
Vanilla, double strength (1 tsp.) | 3.0 |
| MILK PRODUCTS | |
Butter (½ cup) | 0.0 |
Cheese: | |
American (1 oz.) | 0.5 |
Boursin (1 oz.) | 0.1 |
Camembert (1 oz.) | 0.1 |
Cheddar (1 oz.) | 0.4 |
cottage, creamed (1 cup) | 5.6 |
cottage, uncreamed (1 cup) | 2.7 |
cream (1 oz.) | 0.8 |
feta (1 oz.) | 1.2 |
fontina (1 oz.) | 0.4 |
goat (1 oz.) | 1.0 |
Jarlsberg (1 oz.) | 1.0 |
mascarpone (1 oz.) | 0.5 |
mozzarella (1 oz.) | 0.6 |
muenster (1 oz.) | 0.3 |
Parmesan (1 oz.) | 0.4 |
provolone (1 oz.) | 0.6 |
ricotta (1 oz., whole/part skim) | 1.0/1.6 |
Roquefort (1 oz.) | 0.6 |
Swiss (1 oz.) | 1.0 |
Cream: | |
heavy (1 oz.) | 2.0 |
light (1 oz.) | 0.8 |
sour (1 oz.) | 1.0 |
whipped (1 oz.) | 0.8 |
Half-and-half (1 oz.) | 1.2 |
Milk (whole, 1 cup) | 11.4 |
Yogurt, plain: | |
lite (1 cup) | 15.0 |
skim (1 cup) | 17.4 |
whole (1 cup) | 10.6 |
| NUTS AND SEEDS | |
Almond paste (1 oz.) | 12.4 |
Almonds: | |
1 oz. dried | 5.8 |
12–15 nuts | 2.9 |
Brazil (4 nuts) | 1.8 |
Cashews (1 oz.) | 9.3 |
Coconut (1 piece 2″×2″×½″) | 6.9 |
Grated coconut, unsweetened (1 oz. dried) | 6.7 |
Hazelnuts (1 oz.) | 5.0 |
Macadamia nuts (6 nuts) | 3.9 |
Mixed (8–12 nuts, oil rstd) | 6.1 |
Peanut butter: | |
regular (1 oz.) (ave. of several brands) | 4.0–7.0 |
sugar-free (1 oz.) (ave. of several brands) | 3.0 |
Peanuts (1 oz. dry rstd.) | 6.0 |
Pecans (10 halves) | 3.5 |
Pine nuts (Pignoli, 1 oz.) | 4.0 |
Pistachio (30 nuts, dried) | 4.5 |
Pumpkin seeds (1 oz./142 seeds, dried/rstd.) | 5.1/3.8 |
Sesame seeds (1 oz.) | 7.0 |
Soynuts (1 oz.) | 10.1 |
Sunflower seeds (1 oz., dried) | 5.3 |
Walnuts (8–10 halves) | 6.7 |
Water chestnuts (1 oz.) | 7.4 |
| PROTEIN (LEAN, WITHOUT SKIN OR BREADING) | |
Eggs | 0.6 |
Egg yolk | 0.0–trace |
Egg white | 0.0–trace |
Fish | 0.0–trace |
Meat | 0.0–trace |
Poultry | 0.0–trace |
| SOUPS | |
Chicken Consommé (1 cup) | 1.8 |
Chicken Gumbo (1 cup) | 9.2 |
Clam Stock (1 oz) | 0.6 |
Cream of Chicken (1 cup) | 9.3 |
Cream of Mushroom (1 cup) | 9.3 |
Turkey Rice (1 cup) | 7.2 |
| VEGETABLES | |
Asparagus (6 spears) | 4.0 |
Bamboo shoots (1 cup) | 4.2 |
Bean sprouts (1 cup) | 6.2 |
Beans: | |
green (½ cup, boiled) | 4.9 |
yellow or wax (½ cup, boiled) | 3.7 |
Broccoli (½ cup steamed) | 4.3 |
Brussels sprouts (4, or ½ cup) | 6.8 |
Cabbage (½ cup, raw, shredded) | 1.9 |
Carrot (7″) | 7.3 |
Cauliflower (1 cup cooked) | 5.8 |
Celery (1 stalk, 7½″ long) | 1.5 |
Chinese Cabbage (1 cup) | 3.0 |
Cole slaw (4 oz. homemade) | 15.0 |
Collards (1 cup, boiled, chopped) | 5.0 |
Corn (1 ear, 5″, yellow) | 28.7 |
Cucumber (6 slices, ⅛″) | 1.5 |
Dandelion (½ cup, boiled, chopped) | 3.3 |
Eggplant (diced, 1 cup) | 6.4 |