The Beauty Diet
Page 18
Beauty Snack 2: Chocolate Orange Hot Chocolate
DAILY AVERAGE FOR WEEK 4
1,457 calories; 101 g protein; 156 g carbohydrates; 23 g fiber; 52 g fat; 14 g saturated fat; 0 trans fats; 283 mg cholesterol; 1,796 mg sodium; 1,019 mg calcium; 3.7 g omega-3 fats
The Beauty Diet Breakfasts
BANANA BLUEBERRY YOGURT CUP
1 cup low-fat plain yogurt
1 small banana, sliced
½ cup fresh blueberries
Layer the yogurt with the banana slices and blueberries in small bowl.
Yield: 1 serving
Per serving: 286 calories; 15 g protein; 51 g carbohydrates; 4.4 g fiber; 36 g sugars; 4.4 g fat; 2.5 g saturated fat; 0 trans fat; 15 mg cholesterol; 173 mg sodium; 458 mg calcium; 0.1 g omega-3 fats; 230 IU vitamin A; 18 mg vitamin C; 0.6 mg vitamin E; 1 mg iron; 2.5 mg zinc
BANANA YOGURT CUP
1 cup low-fat plain yogurt
¼ cup sliced banana
1 tablespoon wheat germ
Layer the yogurt with the banana slices in a small bowl. Sprinkle with wheat germ.
Yield: 1 serving
Per serving: 215 calories; 15 g protein; 29 g carbohydrates; 2 g fiber; 22 g sugars; 4.7 g fat; 2.6 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 453 mg calcium; 0.1 g omega-3 fats; 156 IU vitamin A; 6 mg vitamin C; 1.2 mg vitamin E; 1 mg iron; 3.4 mg zinc
CINNAMON WALNUT RAISIN LOW-FAT CREAM CHEESE
4 ounces low-fat cream cheese
½ teaspoon ground cinnamon
8 teaspoons finely chopped toasted walnuts
¼ cup raisins
Blend the cream cheese with the cinnamon, walnuts, and raisins. Refrigerate.
Yield: 4 servings (2 tablespoons cream cheese each)
Per serving: 124 calories; 4 g protein; 11 g carbohydrates; 1 g fiber; 6 g sugars; 8 g fat; 3 g saturated fat; 0 trans fat; 16 mg cholesterol; 85 mg sodium; 45 mg calcium; 0.5 g omega-3 fats; 194 IU vitamin A; 0.4 mg vitamin C; 0.1 mg vitamin E; 1 mg iron; 0.4 mg zinc
EASY BREAKFAST SANDWICH
Nonstick cooking spray
12 egg whites
¼ teaspoon freshly ground black pepper
4 ounces extra-sharp low-fat cheddar cheese, grated
8 slices whole grain bread, toasted
4 slices Canadian bacon, heated
8 thin slices tomato
Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium heat. Add the egg whites, season with pepper, and cook until the whites have firmed, about 3 minutes. Add cheese to firmed whites and cook until cheese has melted. Divide the cheesy egg whites between 4 bread slices and top each with a slice of Canadian bacon, 2 slices of tomato, and a second slice of bread. Cut each sandwich in half and serve.
Yield: 4 servings (1 sandwich each)
Per serving: 305 calories; 32 g protein; 28 g carbohydrates; 5 g fiber; 4.5 g sugars; 6 g fat; 2.4 g saturated fat; 0 trans fat; 19 mg cholesterol; 992 mg sodium; 196 mg calcium; 0.1 g omega-3 fats; 311 IU vitamin A; 4 mg vitamin C; 0.6 mg vitamin E; 2 mg iron; 2 mg zinc
EGG WHITE, SPINACH, AND FETA SCRAMBLE ON WHOLE WHEAT TOAST
8 egg whites (about 1 cups)
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 teaspoons water
Nonstick cooking spray
1 cup baby spinach
¼ cup crumbled feta cheese
4 slices whole wheat bread, toasted
Whip the egg whites, salt, pepper, and water in a small bowl until frothy. Spray a nonstick skillet with cooking spray and place over medium heat. Add the egg white mixture and cook, stirring, until almost set. Add the spinach and feta and continue to cook until the eggs are completely cooked and the spinach has wilted. Serve open face on toast.
Yield: 4 servings (about ½ cup egg and 1 slice toast each)
Per serving: 140 calories; 13 g protein; 14 g carbohydrates; 3 g fiber; 2 g sugars; 3 g fat; 1.6 g saturated fat; 0 trans fat; 8 mg cholesterol; 491 mg sodium; 88 mg calcium; 0.03 g omega-3 fats; 255 IU vitamin A; 1 mg vitamin C; 0.2 mg vitamin E; 1 mg iron; 1 mg zinc
FRENCH TOAST STUFFED WITH RICOTTA, KIWI, AND PEACH
1 egg
1 egg white
½ cup low-fat milk
1 teaspoon vanilla extract
3 tablespoons sugar
¼ teaspoon kosher salt
½ cup part-skim ricotta cheese
¼ cup finely chopped, peeled kiwi
¼ cup finely chopped peach
8 slices whole wheat bread
Nonstick cooking spray
In a medium shallow bowl, whisk together the egg, egg white, milk, vanilla, 2 tablespoons of the sugar, and the salt; set aside. In a small bowl, mix the remaining 1 tablespoon sugar, the ricotta, kiwi, and peach. Divide the ricotta mixture between 4 slices of bread. Top with a second piece of bread and press together firmly. Heat a large nonstick skillet sprayed with nonstick cooking spray. Dip each piece of stuffed French toast into the egg mixture, coating both sides well and letting the excess drip off, and place in the skillet. Cook over medium heat for 2–3 minutes on each side, until well browned and crisped. Serve warm.
Yield: 4 servings (1 piece each)
Per serving: 283 calories; 15 g protein; 41 g carbohydrates; 5 g fiber; 16 g sugars; 6.4 g fat; 2.6 g saturated fat; 0 trans fat; 64 mg cholesterol; 436 mg sodium; 197 mg calcium; 0.05 g omega-3 fats; 286 IU vitamin A; 11 mg vitamin C; 0.7 mg vitamin E; 2 mg iron; 2 mg zinc
OATMEAL WITH CINNAMON, DRIED FRUIT, AND TOASTED WALNUTS
1 cup low-fat milk
2 cups water
¼ teaspoon kosher salt
1 3-inch cinnamon stick
1 cup steel-cut oats
½ cup mixed dried fruit, such as cherries, cranberries, and blueberries
½ cup toasted walnuts, coarsely chopped
In a medium saucepan, bring the milk, water, salt, and cinnamon stick to a boil. Stir in the oats and dried fruit, reduce the heat to low, cover, and cook until tender, about 20 minutes, stirring occasionally to prevent boiling over. Remove the cinnamon stick before serving and top each bowl with 2 tablespoons toasted chopped walnuts.
Yield: 4 servings (scant cup cooked oats each)
Per serving: 322 calories; 11 g protein; 42 g carbohydrates; 6.3 g fiber; 13 g sugars; 13 g fat; 1.8 g saturated fat; 0 trans fat; 3 mg cholesterol; 148 mg sodium; 116 mg calcium; 1.4 g omega-3 fats; 501 IU vitamin A; 0.2 mg vitamin C; 0.4 mg vitamin E; 2.4 mg iron; 2.3 mg zinc
POACHED EGGS FLORENTINE
Nonstick cooking spray
4 cups baby spinach
¼ cup low-fat milk
½ teaspoon cornstarch
¼ cup grated sharp cheddar cheese
2 tablespoons distilled white vinegar
4 eggs
2 whole grain English muffins, split and toasted
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Spray a small saucepan set over medium high-heat with nonstick cooking spray and add the spinach. Cook until wilted, 2–3 minutes, remove from the pot, and set aside. Add the milk and cornstarch and whisk until smooth. Bring to a simmer, whisking, turn off the heat, add the cheese, and whisk until smooth and thick. Set aside. Bring a medium pot of water to a boil, add the vinegar, and reduce the heat to a bare simmer. Crack the eggs and add one at a time. Let cook until the yolk is set but still soft, 5 minutes. Remove and drain the water. Top each English muffin half with some of the spinach, one poached egg, and some of the cheddar sauce. Season with salt and pepper.
Yield: 4 servings (½ English muffin, ¼ cup cooked spinach,
1 egg, and 2 tablespoons cheese sauce each)
Per serving: 180 calories; 12 g protein; 16 g carbohydrates; 3 g fiber; 4 g sugars; 8 g fat; 3 g saturated fat; 0 trans fat; 219 mg cholesterol; 493 mg sodium; 209 mg calcium; 0.1 g omega-3 fats; 2,689 IU vitamin A; 7 mg vitamin C; 1.2 mg vitamin E; 2.5 mg iron; 1.5 mg zinc
SCRAMBLED EGG WHITES WI
TH CHEDDAR AND TOMATO AND SLICED KIWI
8 large egg whites
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 teaspoons water
Nonstick cooking spray
¼ cup grated sharp white cheddar cheese
cup diced tomato
2 tablespoons chopped fresh chives
4 kiwis, peeled and sliced
Whip the egg whites, salt, pepper, and water in a small bowl until frothy. Spray a nonstick skillet with cooking spray and place over medium heat. Add the egg white mixture and cook, stirring, until almost set. Add the cheese, tomato, and chives and continue to cook until the eggs are set and the cheese is melted. Divide the scrambled eggs and sliced kiwi evenly among four plates.
Yield: 4 servings ( cup egg scramble and 1 kiwi each)
Per serving: 114 calories; 10 g protein; 13 g carbohydrates; 2.5 g fiber; 7.8 g sugars; 2.8 g fat; 1.3 g saturated fat; 0 g trans fat; 7.5 mg cholesterol; 327 mg sodium; 83 mg calcium; 0.03 g omega-3 fats; 290 IU vitamin A; 74 mg vitamin C; 1.1 mg vitamin E; 0.4 mg iron; 0.1 mg zinc
SPICY SCRAMBLED BREAKFAST TACO WITH TOMATO SALSA
Nonstick cooking spray
4 eggs
4 egg whites
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon chili powder
2 scallions, sliced
1½ ounces grated sharp cheddar cheese
4 8-inch flour tortillas, warmed
½ cup tomato salsa
Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium-high heat. Beat the eggs, egg whites, salt, pepper, and chili powder in a medium bowl. Add to the skillet and cook, stirring, until just set. Add the scallions and cheese and cook for another minute or until the cheese is melted. Divide the eggs evenly among the tortillas, top with salsa, and roll.
Yield: 4 servings (1 taco each)
Per serving: 300 calories; 17 g protein; 28 g carbohydrates; 2.2 g fiber; 1.8 g sugars; 12 g fat; 4.7 g saturated fat; 0 trans fat; 222 mg cholesterol; 748 mg sodium; 178 mg calcium; 0.1 g omega-3 fats; 629 IU vitamin A; 3 mg vitamin C; 1 mg vitamin E; 3.4 mg iron; 1.2 mg zinc
SPINACH OMELET
16 egg whites
2 tablespoons water
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Nonstick cooking spray
1 cup finely chopped onion
2 cups baby spinach, roughly chopped
In a medium bowl, whisk together the egg whites, water, salt, and pepper; set aside. Heat a large nonstick skillet sprayed with cooking spray over medium heat. Add the onion and cook until softened, 3–5 minutes. Add the spinach and cook until wilted, 1 minute. Add the egg mixture and cook until the edges are set and the top is no longer runny, about 4–5 minutes. Fold in half and cook for an additional 2 minutes on each side. Cut into 4 wedges and serve.
Yield: 4 servings (¼ omelet each)
Per serving: 91 calories; 15 g protein; 5 g carbohydrates; 1 g fiber; 3 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 354 mg sodium; 32 mg calcium; 0.02 g omega-3 fats; 1,173 IU vitamin A; 6.5 mg vitamin C; 0.3 mg vitamin E; 0.6 mg iron; 0.2 mg zinc
STEEL-CUT OATS COOKED WITH MILK, BERRIES, AND WALNUTS
½ cup skim milk
2½ cups water
¼ teaspoon salt
1 cup steel-cut oats
1 cup mixed berries, such as blueberries, raspberries, and sliced strawberries
¼ cup toasted chopped walnuts
In a medium saucepan, bring the milk, water, and salt to a boil. Stir in the oats, reduce the heat to low, cover, and cook, stirring occasionally, until tender, about 20 minutes. Top each bowl with ¼ cup mixed berries and 1 tablespoon chopped walnuts.
Yield: 4 servings (about ¾ cup cooked oats each)
Per serving: 214 calories; 8.5 g protein; 34 g carbohydrates; 6 g fiber; 3.6 g sugars; 7.4 g fat; 1 g saturated fat; 0 trans fat; 0 cholesterol; 162 mg sodium; 63 mg calcium; 0.7 g omega-3 fats; 72 IU vitamin A; 11.5 mg vitamin C; 0.2 mg vitamin E; 2 mg iron; 0.3 mg zinc
STRAWBERRY RASPBERRY YOGURT PARFAIT
1 cup sliced strawberries
1 cup raspberries
1 tablespoon sugar
1½ teaspoons vanilla extract
2 cups low-fat plain yogurt
8 teaspoons wheat germ
Combine the strawberries, raspberries, and sugar in a medium bowl. Let sit at room temperature for 5–10 minutes or until the berries become juicy. Meanwhile, stir the vanilla extract into the yogurt. To assemble each parfait, layer cup yogurt, 1 teaspoon wheat germ, ¼ cup berries, and repeat.
Yield: 4 parfaits (1 parfait each)
Per serving: 159 calories; 10.5 g protein; 24 g carbohydrates; 3.5 g fiber; 16 g sugars; 3 g fat; 1.7 g saturated fat; 0 trans fat; 10 mg cholesterol; 115 mg sodium; 313 mg calcium; 0.1 g omega-3 fats; 93 IU vitamin A; 32 mg vitamin C; 1 mg vitamin E; 1 mg iron; 2.3 mg zinc
SWEET POTATO, ZUCCHINI, AND GOAT CHEESE FRITTATA
1 tablespoon extra virgin olive oil
1 medium sweet potato, peeled and thinly sliced
1 small zucchini, thinly sliced
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
4 eggs
4 egg whites
1 teaspoon chopped fresh thyme
2 tablespoons water
2 ounces fresh goat cheese, broken into small pieces
Preheat the oven to 450°F. Heat the oil in a medium nonstick skillet set over medium heat. Add potato and zucchini slices, spread into an even layer, and cook, undisturbed, for 5 minutes or until the potatoes turn bright orange and begin to soften. Stir, season with ¼ teaspoon of the salt and the pepper, and continue to cook until the potatoes are tender and lightly browned. Meanwhile, in a medium bowl, whip the eggs, egg whites, remaining ¼ teaspoon salt, thyme, and water until well mixed and frothy. Pour over the vegetables and cook until the edges are set, 5 minutes. Sprinkle the goat cheese evenly over the frittata, place in the oven, and cook until the eggs are set and puffed. Let cool for 5 minutes and slice.
Yield: 4 servings (¼ frittata each)
Per serving: 190 calories; 13 g protein; 8 g carbohydrates; 1.3 g fiber; 3 g sugars; 11 g fat; 4 g saturated fat; 0 trans fat; 218 mg cholesterol; 429 mg sodium; 64 mg calcium; 0.1 g omega-3 fats; 6,414 IU vitamin A; 7 mg vitamin C; 1.3 mg vitamin E; 1.7 mg iron; 1 mg zinc
TOMATO SCALLION FRITTATA WITH TURKEY BACON
Nonstick cooking spray
1 medium tomato, diced
3 scallions, green part only, cut into 1-inch pieces
4 eggs
4 egg whites
¼ cup low-fat milk
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
8 slices turkey bacon, cooked
Preheat the oven to 425°F. Heat a medium ovenproof nonstick skillet sprayed with nonstick cooking spray over medium heat. Add the tomato and scallions and sauté until warmed through and some of the tomato liquid has evaporated, 5 minutes. Meanwhile, beat the eggs, egg whites, milk, salt, and pepper until well mixed and slightly frothy. Pour over the tomato and scallions and cook until the edges are just set, about 3 minutes. Transfer to the oven and cook until puffed and browned and the eggs are set, 12–15 minutes. Let cool slightly, turn out of the skillet, and cut into 4 wedges. Serve each wedge with 2 slices of turkey bacon.
Yield: 4 servings (¼ frittata and 2 slices bacon each)
Per serving: 216 calories; 19 g protein; 5 g carbohydrates; 1 g fiber; 2.6 g sugars; 13 g fat; 4 g saturated fat; 0 trans fat; 240 mg cholesterol; 904 mg sodium; 62 mg calcium; 0.2 g omega-3 fats; 696 IU vitamin A; 7 mg vitamin C; 1 mg vitamin E; 2 mg iron; 2 mg zinc
TRIPLE-BERRY SMOOTHIE
2 cups halved strawberries
½ cup raspberries
½ cup blueberries
2 tablespoons honey
½
teaspoon grated fresh lemon zest
1 cup low-fat plain yogurt
Combine all the ingredients in a blender and blend until smooth. Serve over ice if desired.
Yield: 4 servings (approximately 1 cup each)
Per serving: 116 calories; 4 g protein; 24 g carbohydrates; 3 g fiber; 18 g sugars; 1 g fat; 0.6 g saturated fat; 0 trans fat; 3.7 mg cholesterol; 44 mg sodium; 129 mg calcium; 0.1 g omega-3 fats; 51 IU vitamin A; 54 mg vitamin C; 0.4 mg vitamin E; 0.5 mg iron; 0.7 mg zinc
WHOLE GRAIN BLUEBERRY PANCAKES
1 cup buckwheat pancake mix, such as Bob's Red Mill
½ cup buttermilk
1 egg cup water
½ teaspoon grated lemon zest
teaspoon kosher salt
Nonstick cooking spray
1 cup blueberries
½ cup pure maple syrup
In a medium bowl, combine the pancake mix, buttermilk, egg, water, lemon zest, and salt. Whisk until just combined. Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium-high heat and drop ¼ cup of batter at a time into the skillet. When the edges of the pancakes are set, after 3 minutes, sprinkle about 2 tablespoons blueberries into the wet side of each pancake and flip. Continue to cook until just cooked through, 2 minutes. Repeat with the remaining batter. Serve with maple syrup.
Yield: 4 servings (2 large pancakes each)
Per serving: 260 calories; 7 g protein; 52 g carbohydrates; 3 g fiber; 31 g sugars; 3 g fat; 0.8 g saturated fat; 0 trans fat; 56 mg cholesterol; 469 mg sodium; 147 mg calcium; 0.03 g omega-3 fats; 89 IU vitamin A; 4 mg vitamin C; 0.4 mg vitamin E; 2 mg iron; 2 mg zinc
WHOLE GRAIN WAFFLES WITH APPLE RAISIN COMPOTE AND VANILLA YOGURT
8 frozen whole grain waffles, such as Kashi GoLean Waffles
¼ cup raisins
2 tablespoons water
1 tablespoon butter
2 small apples, peeled, cored, and sliced
2 tablespoons light brown sugar
1 cup low-fat plain yogurt
¼ teaspoon vanilla extract
Heat the waffles according to the package directions and keep warm. In a small microwave-safe dish, mix the raisins and water and microwave for 1 minute, until the raisins plump. Heat the butter in a small skillet over medium heat and add the apples and brown sugar. Cook until the apples are tender, 5 minutes, and then add the raisins. Remove from the heat. Combine the yogurt and vanilla and top the waffles with the apple compote and vanilla yogurt.
Yield: 4 servings (2 waffles, about ½ cup apple compote, and ¼ cup yogurt each)