My copy of "Lose Weight the Smart Low-carb Way," by Bettina Newman R.D. and David Joachim, recipes by Leslie Revsin, is full of sticky notes and stained pages-the mark of a book that spends time on my kitchen counter, not my bookshelf. Published by Rodale Press, (c) 2002, this take on low carb eating is not as 'low' as Atkins, Protein Power or even Sugarbusters or the Zone. The dietary recommendations it makes in the first 79 pages are probably not 100% compatible with whatever low carb plan you follow. You won't be able to immediately cook and use all 200 recipes...some are definitely better suited to the maintenance levels of plans that suggest lower daily carb intake during weight loss.

That said, what a good reference and cookbook for a low carb kitchen! I like it so much that I've purchased it twice, at retail. Like all of my favorite cookbooks, it's not just a collection of good recipes. It's a good 'read,' the kind of book I actually curl up with now and then when I'm not cooking. The authors' approach to low carb eating is so accessible that when a friend and fellow cook started Atkins and couldn't figure out what was 'legal,' I gave her my original copy. I've also used this book to quickly and easily explain low carb principles and menus to people who just couldn't get their heads around this way of eating so different from their own. Follow the dietary principles of whatever low carb plan you prefer, but use the ideas in this book to liven up your recipe collection, inspire and motivate as needed.

If you've ever wondered how to incorporate low carb dishes into family meals, adapt favorite recipes, make low carb substitutions for ingredients, or take your menus beyond eggs, steak and salad, buy or borrow this book. Ingredient adaptations and substitutions are spelled out in charts: flours in order of descending ECCs per 1/4c.; a sample low carb pantry; smart low carb substitutions. I am often asked how I'm able to "adapt" a recipe; I can do it because I understand how foods work together. Newman and Joachim took the time to write that food knowledge down. Then they made it fun to read and easy to use, even for people who aren't on a first-name basis with their kitchen tools.

The first 79 pages explain Newman and Joachim's approach to low carbing, outlining both a 125g and 180g carb plan. When I converted the 125g menus to ECC (subtracted the fiber), they varied from 85g to 100g ECC per day. To those who protest that this isn't truly low carb, remember that even 125g of total carbs qualifies as half or less of the typical U.S. adult 's daily carbohydrate consumption. Not everyone can commit to Atkins 20g induction, or even sustain Protein Power's 40g ECC Phase I. For people who want to reduce their carb intake gradually, or experiment until they're comfortable with the science behind low carb eating, this plan provides an excellent introduction. The authors demystify low carb menus and principles, making both more accessible to people who are scared off by the prospect of 'losing' their old reliable menu favorites. It made a great case for low carb to my mother, who couldn't turn her back on 70+ years of low fat dieting without a road map.

The authors emphasize increasing lean protein choices, and making better fat choices at the same time that carb intake is reduced. They include sections about the benefits of exercise, and the importance of drinking an appropriate amount of water. Throughout the book they sprinkle tips on thwarting those things that stall weight loss-tips that sound, in many instances, like the motivational replies you'd expect to read on any of a dozen low carb support websites. They also placed motivating success stories at strategic spots in the book. Each profile includes a synopsis of the low carb approach, a favorite personal recipe and the methods of maintaining their losses. Newman and Joachim describe a low carb food pyramid, a low carb exchange plan for those who don't like to fuss with carb counts and food journals, and a week of 125g carb menus at various calorie levels. The calorie levels are broad ranges, designed to gently introduce the idea that amounts and portions do matter and contribute to successful weight loss. For these sections alone the book would be worth it.

And then, there are the recipes-200 of them. I confess, I'm a cookbook collector. But what makes a truly good cookbook, besides interesting recipes, are the simple details that make trying new things inviting. Pictures. Clear instructions. Nutrient values, and a conversion to exchanges for those who like to count using that method. A carb count listed right under the recipe title for quick reference. These recipes have all of that-and use mainly easy-to-find, readily available whole foods. Few special ingredients are required, or even necessary. The authors explain the differences between artificial sweeteners, but don't use them exclusively. I would only make one improvement: although fiber is listed in the nutrients, it isn't subtracted in the carb count under the title. Since ECC per serving is critical to many low carb plans, I would include fiber and/or the ECC value per serving at the top of the page. But since the full nutrient count is included at the end of each recipe, I've just edited that line on my favorite pages.

Recipes include:
Baked Eggs with cheese and zucchini (5g ECC)
Mini Eggplant Pizzas (6g ECC)
Creamy Broccoli Soup with Chicken (9g ECC)
Curried Chicken with Coconut (8g ECC)
Meat Loaf with Walnuts (6g ECC)
Pork Chops with Apple Cider, Walnuts, Prunes (10g ECC)
Baked Fish with Mushrooms and Scallions (4g ECC)
Smothered Pot Roast (7g ECC)
Pork Chops baked with Cabbage and Cream (8g ECC)
Baked Peppers with Onion and Tomato (6g ECC)
and desserts:
Peanut Butter Cookies (6g ECC)
Orange Walnut Biscotti (7g ECC)
Chocolate Hazelnut Flourless Cake (14g ECC)
Cantaloupe Sorbet (13g ECC).

There are entire sections for breakfast recipes, fish and vegetables for people who are at a loss about cooking options in those food categories (or who just want some new ideas.) Recipes that at first glance seem too high in ECCs can have carb counts reduced even further by switching out a few ingredients (check those substitution lists in the first 79 pages!) A number of ethnic recipes are included, as well as excellent suggestions for eating out.

The book is $29.99 ($44.95 CAN) from the publisher. A selection of recipes and a plan synopsis was also published as Prevention Guide to Low Carb Weight Loss in January, 2003, and as Outsmart Diabetes on newsstands in May, 2003. To order a copy of a Prevention Guide, visit www.prevention.com/sips/ or send a check for $4.85 ($5.30 in Canada), which includes shipping, payable to Rodale Inc. to: Prevention Special Interest Publications, 33 E. Minor Street, Emmaus, PA 18098, Attention: Mary Banyas. Include your mailing address and the title of the issue you are ordering.

This cookbook gets 4 stars in my kitchen; it's the first cookbook I recommend to people just beginning their low carb journey. Here's an easy soup recipe from Newman and Joachim, perfect to pack for lunches or enjoy for weekend suppers, and only 9g ECC per serving.

Clam Chowder with Greens

• 1/4 lb. turkey bacon, chopped
• 1 tblsp. vegetable oil
• 1 onion, finely chopped
• 1 garlic clove, minced
• 1 small bunch (12 oz.) turnip greens or other greens, coarse stems removed and discarded, leaves chopped
• 2 cans (14 1/2 oz. ea.) reduced sodium chicken broth
• 1 cans (10 oz. ea.) baby clams, juice reserved
• 1 c. half and half
• 2-2 1/2 tblsp. potato flour (see Flavor Tip)
• 1/4 tsp. ground black pepper

Cook the turkey bacon in a large saucepan over medium-low heat until crisp. Drain on a paper towel-lined plate. Add the oil to the pan, then add the onion and garlic. Cook, stirring occasionally, until the onion is translucent, 8 to 10 minutes. Add the greens and cook for 2 minutes. Stir in the broth and the reserved clam juice. Bring to a simmer over medium heat and cook for 10 minutes. Stir in the half-and-half and heat through. Sprinkle 2 tablespoons potato flour over the soup and stir in. Add the remaining 1/2 tablespoon flour for a thicker soup if desired. Stir in the pepper and clams, and cook for 1 to 2 minutes. Sprinkle the turkey bacon over each serving. Makes 6 servings.

Flavor Tip: Potato flour is used as the thickener in this recipe to lend the characteristic flavor of potatoes without as many carbohydrates. Look for it in the baking aisle of supermarkets or health food stores. Or you can use 1 1/2 tablespoons cornstarch mixed with 2 tablespoons water instead.

Per Serving: 180 calories, 8g protein, 12g carbohydrates, 11g fat, 4g saturated fat, 42mg cholesterol, 563mg sodium, 3g fiber. Diet Exchanges: 0 milk, 1 vegetable, 0 fruit, 1/2 bread, 1/2 meat, 2 fat.

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This reciped is reprinted from LOSE WEIGHT THE SMART LOW-CARB WAY (c) 2002 by Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA  18098.  Available wherever books are sold or visit www.rodalestore.com or call the Publisher at  (800) 848-4735.