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Book review: Cook This, Not That!: Kitchen Survival Guide by David Zinczenko

Cook This, Not That!: Kitchen Survival GuideCook This, Not That!: Kitchen Survival Guide by David Zinczenko

My rating: 3 of 5 stars


This Eat This, Not That! book is full of healthier, cheaper alternatives to popular restaurant meals that you can make at home. It’s packed with mouthwatering illustrated recipes, each containing a nutritional lesson or tip. I wasn’t so interested in the recipes themselves, but I liked the nutritional advice they contained, and there are plenty of pages of dietary charts, graphics, and recommendations.

It’s not a nutrition textbook, but it does contain concise explanations of the science behind the recommendations. The book promotes honest, simple food made with real ingredients, and reducing or eliminating artificial ingredients and additives.

10 best foods
blueberries, quinoa, greek yogurt, salmon, almonds, red bell pepper, cheese, dark chocolate, spinach, strawberries

Best to worst food rankings
Fats: canola oil, olive oil, butter, margarine.
Meat: light chicken, light turkey, 90% lean ground beef, 80% lean ground beef, ham.
Carbs: bulgur, quinoa, oatmeal, whole wheat bread, whole wheat pasta, enriched (white) pasta, brown rice, white rice, white bread.
Diary: nonfat yogurt, fat free milk, 1% milk, 2% milk, Swiss, whole milk mozzarella, whole milk, cheddar, butter.
Nuts (by antioxidants): pecans, walnuts, hazelnuts, pistachios, almonds, peanuts, Brazil nuts, cashews, macadamias, pine nuts.

Food recommendations
Tortillas: La Tortilla Smart & Delicious
Deli meat: Hormel Natural Choice Smoked Deli Turkey
Peanut butter: peanuts and salt only; Smucker’s Natural
Fruit spread: real fruit and fruit juice only; Smucker’s Simply Fruit
Condiments: pesto, guacamole, hummus, salsa

Notes
Carbs should be 45% of your calories.
Frozen peas have 4 times more Vitamin C than canned.
Table salt is better than sea salt.
Frozen produce is better than fresh, which is better than canned.
Eat protein and fiber for breakfast instead of carbs.
Instead of syrup, top pancakes and waffles with fruit compote made of frozen berries, sugar, and water.
Canned tomatoes are more nutritious than fresh.
Eat black bean chips instead of tortilla chips.
Sweet potatoes are better than white potatoes because they have fiber and Vitamin A.
Angel food cake is better than other types of cake.

Kitchenware recommendations
Pots and pans: Calphalon and Cuisinart
Knives: Victorinox



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Comments

Jason said…
Think I might have to pick this one up.

Do you purchase all of these books or get them from a library?
Chad Warner said…
My local library has 5-7 of the books in the Eat This, Not That! series. I own almost no books, and usually get them from the library or friends.

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