'Healthy Meat & Potatoes' cookbook. More than 200 Waterless, Greaseless Recipes & Instruction
"Healthy Meat & Potatoes" cookbook. More than 200 Waterless, Greaseless Recipes & Instruction

Many cooks put a lot of pressure on themselves when it comes to preparing a meal. They must have a recipe to follow and it must be followed to the tee. Although the stores and internet are full of cookbooks, there are only a few on waterless, greaseless cooking. 

To be able to enjoy the recipes and receive the benefits of cooking without water and added fats, you will need to learn to adapt recipes. The easiest way to do this is to understand and trust your Health Craft cookware. 


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Use Lower Temperature Setting

One of the benefits of Health Craft waterless, greaseless cookware with full-body construction is the way it conducts heat – on low. 

One common mistake is using a heat setting that is too high. Keep this in mind – a perfect cake can bake on top of the range on LOW. To bake the same cake in the oven would require 350°F (180°C)! The full body construction of Health Craft multi-core waterless, greaseless cookware goes across the bottom and up the sides of the pan, conducting heat evenly, requiring low temperatures. Think of a full body constructed pan and cover a as a mini-oven on top of the stove. Leave the cover in place, the same as you leave an oven door shut. To bake cakes, spray the pan with non-stick cooking spray (or lightly oil) – fill the pan half full with batter, and cover. Start cooking on medium heat for five minutes then reduce heat to low, and cook according to time listed on recipe directions, only divide the time in half. 

The average time to bake a cake in Health Craft cookware is about 15 - 20 minutes.

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Understanding Waterless Cooking

Rinse and freshen vegetables. Pour off excess water, cover utensil, close vent, set on low heat, and remember not to peek. Every time you lift the cover you allow the moisture to escape. Be sure you are using the correct size pan. The vegetables should fill or almost fill the pan. When too much air is inside the pan, the vapor seal will not form, and the vegetables may burn.

If the food has its own moisture, like vegetables and fruits, you can retain the moisture cooking with low heat, the cover on and the vent closed.  If the food is dried, such as rice, pasta, or dried beans; you will need to add liquid to rehydrate. 

See "Waterless Cooking" for detailed instructions & recipes.

 

Enjoy Greaseless Cooking

You may prepare your foods WITHOUT added oils and fats. Remember, you are cooking on a surgical stainless steel surface. To prepare steaks, chops and poultry; preheat the utensil on medium to medium-high heat until water drops “dance” when sprinkled in the pan. Place meat in the pan (take care in positioning, as the meat will immediately begin to sear, temporarily sticking to the hot surface). After 4 or 5 minutes try to lift the corner of the meat, do not force it, the meat will release when that side is seared. Turn and sear to your preference. 

See "Cook Greaseless" for detailed instructions & recipes.


Some Recipes Need Water


There are always a few... One afternoon our customer service department received a frantic phone call... "My Pasta is burning and smoking!" Some recipes require water or liquid; beans, rice, pasta and naturually soup, stews and sauces. Remember, Waterless for vegetables and greaseless of meat and poultry.

See "Pasta & Grains" for detailed instructions & recipes.

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R E C I P E    F E A T U R E S

 

Each recipe found on ourwebsite and in our cookbooks provides quick, at-a-glance nutritional information, in the same place on every recipe page. This feature allows you to quickly see all the information you need. For instance, preparation time is the second feature for every recipe. If you have surprise guests for dinner, or an unexpected interruption – this feature lets you know quickly if you have enough time to prepare the recipe.

 

Number of Servings:  If the recipe is designed for eight servings and you know you need only four, divide all the ingredients in half before preparing.

 

Utensil: The proper utensil is called for in every recipe. Never again will you be pouring from one pan to another because there is not enough room in the first utensil.

 

Ingredients: everything you need is in one column – no searching necessary. Additionally all ingredients are listed for U.S. and metric measures when appropriate, making converting unnecessary.

 

Preparation: Short, to-the-point descriptions of each step.

 

Nutritional Breakdowns: Any way you measure your nutritional needs – by calories, by grams, by percent of total or the calorie point system – it can be found always in the same order, always in the same place.

 

Recipe Symbol Explanation: The A, C, Calcium, and Iron boxes are for quick, at-a-glance reference as is the pie chart feature. Dietary analysis was used to determine these values. The pie chart in the lower left indicates the percentage of calories derived from fat (F/G), protein (P), and carbohydrates (C) for a particular recipe. The bar symbols for Vitamin A, Vitamin C, Calcium, and Iron will be visible in the lower right for recipes that provide at least 20% of your daily value of these nutrients.

 

NOTE: Method used for nutritional information was Nutritionist IV software, N-Square Computing and Food Values of Portions Commonly Used by Jean A. T. Pennington.

 

B   A   S   I   C       U. S.  / M   E   T   R   I   C       C   O   N   V   E   R   S   I   O   N   S

The recipes in this cookbook are U.S. standard measurements. Appropriate metric equivalents are also provided with each recipe. For small quantities, customary tablespoon and teaspoon measurements are used in the recipes.

 

For easy reference, the following metric conversions have been rounded to provide convenient working measurements.

Weight

Volume Measurements

U.S.

Metric

U.S.

Metric

1 ounce

30 grams

teaspoon to milliliter

4 ounces

115 grams

1/4 tsp

1.5 ml

8 ounces

230 grams

1/2 tsp

3 ml

16 ounces

(1 pound)

460 grams

1 tsp

5 ml

32 ounces

(2 pounds)

1 kilogram

1 1/2 tsp

7.5 ml

2 tsp

10 ml

2 1/2 tsp

12.5 ml

Oven Temperature

tablespoon to milliliter

U.S.

Metric

1 tbls

15 ml

200°F

90°C

1 1/2 tbls

22.5 ml

225°F

110°C

2 tbls

30 ml

250°F

120°C

cup to milliliter

275°F

135°C

1/4 cup

60 ml

300°F

150°C

1/3 cup

80 ml

350°F

180°C

1/2 cup

120 ml

375°F

190°C

2/3 cup

160 ml

400°F

210°C

3/4 cup

180 ml

1 cup

240 ml

Imperial/Australian

4 cups

(1 quart)

1 liter

Equivalents

Other

Metric

1

Imperial 1/2 pint (10 oz)

300 ml

1

Australian cup (8 oz)

240 ml

Note:

1.25 U.S. cup 10 oz =

1 Imperial 1/2 pint

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