Kate Heyhoe

Kate's Global Kitchen


The Nutrition Bible

Nutrition Bible

Ever wonder what a free radical is?

When you hear the term "free radical" does Abbie Hoffman come to mind? Does "edema" sound like your maiden aunt's same?

If you don't know yin foods from yang foods, or RDA's from DNA's—and do actually want to understand these things—then consult the Nutrition Bible.

The Nutrition Bible (William Morrow & Co.; $22.50/paperback, 1997) has more brain-food than a multi-vitamin. Besides easy to understand definitions, it also contains recipes and their nutritional breakdowns, tips for healthy eating and at-a-glance charts for RDA's (Recommended Daily Allowance's). The Global Gourmet takes a trip down Nutrition Alley with handy tips and recipes from The Nutrition Bible.    —KH



No Italian could cook without this pungent member of the mint family. Actually, there are several species of basil, but those best known to Americans are sweet basil, the tiny-leafed bush basil and rich maroon opal basil. Unlike other herbs, which are used sparingly, basil figures prominently in such classics as pesto and impacts on their nutritive value. This basil/garlic/Parmesan/pignoli (pine nut) paste has become as popular a pasta sauce in this country as marinara or Alfredo and, like them, is sold in plastic tubs in high-end supermarkets. Pesto has one enormous shortcoming, however: It oozes fat. Here's a considerably lighter processor version.


Low-Fat Processor Pesto


Makes 4 Servings

2 cups firmly packed fresh basil leaves
1 large garlic clove, slivered
1 tablespoon fruity olive oil
1 tablespoon pignoli (pine nuts)
3 tablespoons freshly grated Parmesan cheese
1/4 cup low-fat (1 percent) cottage cheese
1/2 cup reduced-sodium chicken broth
1/4 teaspoon freshly ground black pepper

Place all ingredients in a food processor fitted with the metal chopping blade and churn 30 seconds. Scrape down the work bowl and churn 60 seconds longer, until uniformly smooth. Use as a sauce for trenette, fettuccine, or other long, slim pasta.

Approximate Nutrient Counts Per Serving:

91 calories
6 g protein
7 g fat, 2 saturated
4 mg cholesterol
2 g carbohydrate
1 g dietary fiber
110 mg calcium
99 mg phosphorus
1.2 mg iron
155 mg sodium
167 mg potassium
92 RE vitamin A
0.04 mg thiamin
0.07 mg riboflavin
0.8 mg niacin
4 mg vitamin C

The Nutrition Bible
by Jean Anderson and Barbara Deskins
William Morrow & Co.; $22.50
Paperback, 1997
Reprinted by permission.




Given the stratospheric price of lobsters today, it's hard to believe the Pilgrims considered them poor man's meat. These, mind you, were not the inferior flat, spiny or rock lobsters but those great clawed beauties, American lobsters. Not quite three hundred years after the Mayflower landed, lobster had become "the king of shellfish," the darling of such fat cats as Diamond Jim Brady, whom New York restaurateur George Rector called "the best twenty-five customers I ever had" because he tackled "a deluge of lobsters, six or seven giants" along with the usual quota of oysters, clams and crabs, two entire canvas-back ducks, steak and plenty of sweets.

The trouble with lobsters (in addition to being overfished) is that their life is such a series of crises that only 2 out of every 10,000 eggs laid ever reach maturity (the ripe old age of four). Despite all odds, some lobsters live long and happy lives, occasionally reaching awesome size. In the 1930s, a 42-pound leviathan was captured off the Virginia Capes and displayed in Boston's Museum of Science. Biologists believe it was at least one hundred years old.

Smaller lobsters—those in the 2-pound range—are what gourmets treasure. When perfectly prepared, they are, as historical novelist Kenneth Roberts described them in Northwest Passage, "not unlike hot curds, juicy and tender, and sweet as scorched honey from ocean depths."


Perfect Steamed Lobster

Don't buy any lobsters that aren't live and kicking.

1 quart water
2 small live lobsters (about 2 pounds each)

Bring water to a vigorous boil in large heavy kettle with a rack in the bottom. Add lobsters; the minute the water bolls vigorously again, cover kettle and steam 20 minutes—no more, no less. With tongs, place lobsters on their backs on a large cutting board covered with paper toweling. Split each lobster down the middle from head to tall with a sharp heavy knife. Serve at once with whatever accompaniments you fancy.

Approximate Nutrient Counts Per Serving:

83 calories
17 g protein
1 g fat, 0 saturated
61 mg cholesterol
1 g carbohydrate
52 mg calcium
157 mg phosphorus
0.3 mg iron
323 mg sodium
299 mg potassium
0 g dietary fiber
22 RE vitamin A
0.06 mg thiamin
0.91 mg riboflavin
0.2 mg niacin
0 mg vitamin C

The Nutrition Bible
by Jean Anderson and Barbara Deskins
William Morrow & Co.; $22.50
Paperback, 1997
Reprinted by permission.

More recipes from the Nutrition Bible

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This page originally published as a Global Gourmet Today column in 1998.

Copyright © 2007, Kate Heyhoe. All rights reserved.

This page modified January 2007

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