Midwest Book Review
Busy people with good intentions and little time to cook will welcome Quick & Healthy: Volume II with is 190 new low-fat recipes, five weekly menus with corresponding grocery lists, fat trimming tips, diabetes exchanges, exercise tips, steps to determine calorie needs, recommended fat grams, and much more. Breakfast, lunch and dinner menus are diverse and delicious. Cheese and Noodle Bake, Chicken Stir-Fry, Waldorf Salad, Taco Salad, Curried Sole, Ranch-Style Vegetables, Chicken Parmesan, Unstuffed Cabbage Casserole, Focaccia Bread, Black Bean Soup, Cheese and Chili Quesadillas, Chicken Chili, Parmesan Fish Fillets, Tuna Burgers, Strawberry-Pineapple Shortcake, Apple Cider Pancakes - these are just a few of the delicious options that can be added to any cook's repertoire!


Georgia Kostas, MPH,RD, Nutrition Director, Cooper Clinic, Dallas, TX and author of The Balancing Act Nutrition & Weight Guide
My patients love this cookbook! Delicious recipes are truly quick and healthy, and the nutrition tips helpful for a lifetime.


Diabetes Balance
If saving time and eating healthy is important to you, this is the cookbook for you!


Evening Leader, Mendon, OH
Recipes are uncomplicated and speedy. Ponichtera knows what works in America's kitchen and she's proved it not once but twice.


Bellevue Leader, Bellevue, NE
This may become a Bible for people serious about educating themselves on lower fat meals that are high on flavor.


The Oregonian, Portland, Oregon
Her nonfat New York Cheesecake is a true test of one of the book's goals: It tastes great!


Book Description
This Benjamin Franklin award-winner is designed for busy people with good intentions and little time to cook. Target audience is families who want to eat more healthfully, as well as those with diabetes, heart disease or anyone wanting to lose weight. It is the companion to Quick & Healthy Low-fat, Carb Conscious Cooking. SPECIAL FEATURES INCLUDE: Over 180 quick-to-prepare, low-fat recipes Five weeks of menus with corresponding grocery lists Tips for trimming fat from your diet Listing of common food and fat grams Steps to determine ideal weight, calorie needs and recommended fat grams Handy diary for keeping track of daily fat intake Detailed nutritional analysis for each recipe, including .....food exchanges for weight loss and diabetes .....fiber, carbohydrate, fat, and more Conventional and microwave directions Exercise Tips For people with busy lifestyles who want to eat delicious, healthy meals with minimal time in the kitchen, Quick & Healthy Volume II is a great place to begin.


About the Author
Brenda J. Ponichtera is a registered dietitian and the author of two award-winning cookbooks. She is also the recipient of awards from the American Dietetic Association and the Oregon Dietetic Association citing her outstanding contribution as a health professional. Ponichtera has extensive experience in diabetes, heart disease, and weight loss and has specialized in helping people develop healthful, lifelong eating habits. Her books are proof of her philosophy that healthful eating doesn't have to take a lot of time in the kitchen.


Excerpted from Quick & Healthy: More Help for People Who Say They Don't Have Time to Cook Healthy Meals by Brenda J. Ponichtera. Copyright © 1995. Reprinted by permission. All rights reserved.
INTRODUCTION Healthful eating doesn't have to take a lot of time in the kitchen. With that in mind, I wrote my first book Quick & Healthy cookbook. Since then, I have received many requests for more recipes and menus which is why I decided to write Quick & Healthy Volume II. This book contains more simple recipes, more nutrition information and more healthful tips. I think you will agree that Volume II will be a good addition to anyone's kitchen library. What is quick? When testing recipes, we decided that quick meant spending less time in the kitchen. Putting together the ingredients for a meal in less than 15 minutes met that criteria. However, the cooking time can take longer since this does not usually require constant attention. Nonfat or low-fat? When testing recipes we compared the flavor using both non-fat and low-fat products. In most cases, but not all, we preferred the low-fat. Taste is very important if your family is to continue to use a low-fat product. Keep this in mind when looking at new products and find the lower fat version, whether it be low-fat or nonfat, that your family will enjoy. If saving time is as important to you as it is to so many, be sure to use the menus and grocery lists. Make copies of the grocery lists and keep them in a handy place in the kitchen. Encourage family members to add to the list. Keep in mind that shopping once a week, instead of several times during the week, is a real time and money saver. You'll also be pleased to know that all of the ingredients used are readily available in most grocery stores. All of the recipes are low-fat and, when combined with other foods for the day, fall within the recommendation of no more than 20% to 30% of the total calories from fat. Besides using the recipes in this book, be sure to look at the other helpful sections. If your goal is to eat healthfully and save time, all of the information and recipes in Volume II can help you reach your goal. And remember, if you have children, your example speaks louder than words. Enjoy in good health. Brenda J. Ponichtera Registered Dietitian

FROM THE PUBLISHER