Fat Chance
Page 25
Directions
Put yogurt in a bowl, top with berries and then drizzle with honey. Enjoy!
Per-Serving Nutritional Information29
161 calories
0.2g total fat (0g saturated fat)
0mg cholesterol
58mg sodium
25.8g total carbohydrates (1.6g fiber; 24.2g sugar)
13.7g protein
NOAH’S PROTEIN PANCAKES
Serves two
Ingredients
¼ cup low-fat cottage cheese
2 egg whites
¼ cup old-fashioned oats
Dash of cinnamon
2 tablespoons unsweetened applesauce
This easy recipe is a hit with Noah, as you probably guessed from the title. If you want more variety, try adding a packet of flavored oatmeal or mix in a few chunks of fresh fruit, such as bananas, strawberries or blueberries. Also, leftover batter (if there is any!) keeps well in the refrigerator to cook later.
Directions
Heat a nonstick pan to medium heat. Combine all ingredients in the blender and blend until smooth, or mix with a hand mixer—either way, be sure you blend/mix until all cottage-cheese curds are dissolved into the mixture. Drop by tablespoons onto heated pan. When bubbles appear, flip the cakes over. Cook until golden on both sides. Serve topped with fresh sliced fruit and/or a dollop of low-fat vanilla yogurt.
Per-Serving Nutritional Information
101 calories
1.4g total fat (0.6g saturated fat)
2.5mg cholesterol
285mg sodium
16.8g total carbohydrates (2.2g fiber; 3.7g sugar)
11.3g protein
MOCHA BREAKFAST SMOOTHIES
Serves one
Ingredients
1 cup skim milk (or fat-free half-and-half)
1 teaspoon vanilla extract
1 tablespoon cocoa powder
1 tablespoon instant coffee powder
Stevia to taste
¼ cup low-fat vanilla yogurt
Dash of cinnamon (optional)
1 cup ice
There are plenty of high-fat, high-calorie coffee-flavored drinks you can buy to start your day with decadence. But by making your own morning-time beverage at home and using healthier ingredients, you not only save money but also calories.
Directions
Mix everything together in your blender until smooth. For variety change the type of extract (try almond or mint, for example).
Stevia is a noncaloric herb that is deliciously sweet. It has been around for hundreds of years, but it didn’t rise in popularity in this country until the Food and Drug Administration recently declared it an approved “dietary supplement.” None of the chemicals of artificial sweeteners, none of the calories of sugar and all of the taste you could want. Mmm!
Per-Serving Nutritional Information
170 calories
2.1g total fat (0.8g saturated fat)
8mg cholesterol
186mg sodium
27.7g total carbohydrates (1.8g fiber; 24.9g sugar)
13.5g protein
THE RANCH’S YOGURT SMOOTHIES
Serves one
Ingredients
1 cup plain low-fat yogurt
1 cup frozen berries (such as blue-berries and strawberries)
1 fresh banana
Honey to taste, if desired
Smoothies are a fun, fast and easy way to start the day right. Frozen prepared fruit is available in the freezer case at the grocery store or you can plan ahead by purchasing seasonal fruit in bulk and freezing your own. By adding yogurt, you also get closer to your daily calcium needs. Bonus!
Directions
Combine everything in the blender and pulse until consistently smooth. Add a little water (or 100 percent fruit juice) if necessary to blend.
Per-Serving Nutritional Information (when made with blueberries and 1 tablespoon honey)
296 calories
5.1g total fat (2.6g saturated fat)
15mg cholesterol
174mg sodium
70g total carbohydrates (6.1g fiber; 56.3g sugar)
14.4g protein
HEAVENLY HUMMUS
Serves four
Ingredients
1 14.5-ounce can garbanzo beans (also called chick peas), drained and rinsed
¼ cup tahini (sesame butter)
2 tablespoons lemon juice
2 cloves garlic, pressed
1 tablespoon extra-virgin olive oil30
3 green onions (scallions), minced
Sea salt, to taste
Fresh ground black pepper, to taste
Hummus is a wonderful food to munch on as long as you choose the right things to dip in it. Instead of using high-fat packaged chips or pita crisps, try fresh vegetables. You can even make your own chips by spritzing whole-wheat pitas or tortillas with olive oil, spreading them on a baking sheet, sprinkling them with sea salt and baking at 300 degrees until crisp. (Thanks for that tip, Chef Jessica!)
Directions
Combine everything in a food processor and blend until smooth. For an extra kick, add a dash of cayenne pepper.
Per-Serving Nutritional Information
178.2 calories
6.2g total fat (2.4g saturated fat)
0mg cholesterol
313mg sodium
26.2g total carbohydrates (5g fiber; 0.3g sugar)
6.6g protein
HOLY GUACAMOLE!
Serves four
Ingredients
2 ripe avocados
1 tablespoon fresh-squeezed lime juice
¼ teaspoon garlic salt
¼ teaspoon cumin
2 tablespoons fresh minced cilantro
Although avocados are high in fat, this particular fat is beneficial to your diet. And aren’t we guacamole lovers grateful!
Try this guacamole on homemade pita chips. See page 226 for the recipe.
Directions
Peel, seed and mash avocados with the lime juice. Add remaining ingredients and mix thoroughly. Add more garlic salt if needed.
Per-Serving Nutritional Information
121.9 calories
10.9g total fat (1.6g saturated fat)
0mg cholesterol
122.5mg sodium
7g total carbohydrates (6.8g fiber; .6g sugar)
1.6g protein
TOMATO SALSA
Serves four
Ingredients
2 cups fresh chopped tomatoes
1 tablespoon freshly squeezed lime juice
Pinch of sugar
Pinch of kosher salt
1 jalapeño pepper, finely minced (leave seeds in for hotter flavor; substitute with sweet bell pepper for milder flavor)
¼ cup green onion, finely minced
2 tablespoons fresh cilantro, finely chopped
1 clove garlic, pressed
I have always loved salsa, mostly because it involves dipping. While I used to enjoy it with fried tortilla chips, which are absolutely terrible for you, these days I eat it with warm, toasted homemade pita chips (see page 226 for recipe) or as a dressing for my salad. These are two of my favorite salsa recipes. Enjoy!
Directions
Drain excess juice from tomatoes and place in a medium-size bowl. Add remaining ingredients, stir well and serve.
Note: The flavor will improve as it sits, so prepare an hour in advance of when you plan to enjoy it.
Per-Serving Nutritional Information
22.2 calories
0.2g total fat (0.05g saturated fat)
0mg cholesterol
97.7mg sodium
6.1g total carbohydrates (1.4g fiber; 3.8g sugar)
1g protein
MANGO SALSA
Serves four
Ingredients
1 ripe mango, peeled and seeded, or 2 cups fresh peaches, peeled and seeded
4 medium plum tomatoes (or 2 large regular tomatoes)
½ red bell pepper, finely minced
Juice o
f 1 lime
2 scallions (green onions)
½ cup fresh cilantro
1 tablespoon honey
Salt and pepper, to taste
1 jalapeño, seeded and minced, if preparing for adults
Directions
Combine all ingredients in your food processor, pulse until desired consistency and serve.
Per-Serving Nutritional Information [for mango salsa without jalapeño]
40 calories
0.2g total fat (0.02g saturated fat)
0mg cholesterol
68mg sodium
16.6g total carbohydrates (1.7g fiber; 13.6g sugar)
0.8g protein
“MMM, GOOD” RANCH DRESSING
Serves fourteen
Ingredients
1 cup low-fat mayonnaise
½ cup low-fat buttermilk
1 teaspoon fresh squeezed lemon juice
2 cloves garlic, pressed
¼ teaspoon sea salt
2 tablespoons fresh parsley, minced
¼ cup green onions (scallions), minced
½ teaspoon dry dill
Fresh ground black pepper to taste
I love ranch dressing, and I mean love it. I’d prefer a smaller portion of the tastier real thing than a boatload of the flavorless “diet” version, and trust me, this recipe really delivers the goods! By using light or low-fat mayo and low-fat buttermilk, you significantly cut back on both the fat and calories that are normally found in salad dressings. Also, in addition to dressing salads, it’s fantastic on baked potatoes or as a dip for rolled-up, low-sodium, nitrate-free deli turkey or cut-up veggies.
Directions
Pour mayonnaise, buttermilk and lemon juice into blender. Add re-maining ingredients and blend briefly. Can be stored in enclosed container in refrigerator for up to one week.
Per-Serving Nutritional Information
212.8 calories
19.4g total fat (3.3g saturated fat)
22.5mg cholesterol
449.5mg sodium
9.1g total carbohydrates (0.3g fiber; 5.6g sugar)
2.8g protein
This recipe also makes an excellent jalapeño ranch dressing. Add half-chopped jalapeño before blending (remove the seeds if you don’t want it to be hot). Yum!
DELICIOUS LENTIL SOUP
Serves eight
Ingredients
1 pound dried lentils
1 tablespoon extra virgin olive oil
1 red bell pepper, chopped
1 large sweet onion, chopped
4 cloves garlic, minced
3 carrots, chopped
3 celery ribs, chopped
3 bay leaves
3 sprigs fresh thyme
2 sprigs fresh rosemary
½ cup red wine
1 bag fresh spinach, chopped
½ cup fresh parsley, minced
Fresh squeezed juice of 1 lemon
1 teaspoon honey
1 cup quinoa, rinsed
6 cups water
Lentil soup warms you from the inside out. Even better than the comfort of it is the nutritional value it brings. Lentils are a fantastic source of fiber and a good source of protein, and the addition of the vegetables helps this soup to be packed with plenty of vitamins, minerals and flavor.
Directions
Sort and rinse lentils. Sauté onion, pepper and garlic in olive oil until onion is translucent. Add celery, carrots, lentils, six cups water, bay leaves, thyme, rosemary and wine. Cover, bring to a boil and simmer about forty-five minutes. Stir in spinach, parsley, lemon juice and honey. Stir in quinoa and cook until done, about fifteen minutes. Add salt and fresh ground pepper to taste.
Per-Serving Nutritional Information
174 calories
2.9g total fat (0.3g saturated fat)
0mg cholesterol
84mg sodium
28.3g total carbohydrates (8.3g fiber; 5.5g sugar)
9.1g protein
JULIE’S SKINNY-SOUTHERN-GIRL OKRA
Serves four
Okra is a good source of vitamins C and A and is also known for its iron and calcium content. It’s low in calories, a good source of dietary fiber and is fat-free. Plus, it’s referred to as “Lady Fingers”—with a name like that, it must be good.31
Ingredients
4 cups fresh (not frozen) okra, trimmed and cut into ½-inch pieces
Olive oil cooking spray to coat pan
Sea salt and pepper to taste
I come from the South, which means I was fed fried okra as soon as I was old enough to chew. You can imagine my dismay when I was told that my favorite side dish wasn’t allowed at The Biggest Loser campus. Really, now, did they even know what they were missing? Although my teammates initially turned up their noses at this adjusted recipe, after one bite they were converted. I think you will be too.
Directions
Heat a nonstick skillet over medium heat. Spray with cooking oil, add okra and sauté, turning frequently, until okra is slightly brown and crispy, about fifteen minutes. Season with salt and pepper to taste.
A great alternative is to line up the okra in a row, run a skewer through the top and the bottom of each piece, and cook them on the grill until slightly brown and tender.
Per-Serving Nutritional Information
31 calories
0.1g total fat (0g saturated fat)
0mg cholesterol
8mg sodium
7g total carbohydrates (3.2g fiber; 1.2g sugar)
2g protein
GOOD-AS-GOURMET VEGGIES
Serves four
Ingredients
1 bunch of asparagus, rinsed and trimmed
1 head of broccoli, rinsed and cut into spears
2 bell peppers, stem and seeds removed, cut into quarters
Low-sodium seasoning of choice, to taste
Extra-virgin olive oil
You just think you can’t make a dinner out of vegetables. Give it a try! You’ll be shocked by how satisfied you feel—guaranteed!
Directions
Heat oven to 450 degrees. Prepare vegetables and toss them in a little of the olive oil. Sprinkle with the seasoning, place them on a roasting pan and bake until slightly tender, about twenty-five minutes.
Other great options to roast (or grill):
Zucchini, summer (yellow) squash, sweet onions, shallots, scallions, button mushrooms, portabella mushrooms, cauliflower and eggplant.
Per-Serving Nutritional Information
221 calories
2.3g total fat (0.4g saturated fat)
0mg cholesterol
142mg sodium
44.6g total carbohydrates (18.3g fiber; 16g sugar)
17.4g protein
SWEET POTATO FRIES
Serves four
Ingredients
4 cups sweet potato, peeled and cut to ½-inch by 3-inch strips
1 large sweet onion, diced
1 tablespoon fresh thyme minced or 1 teaspoon dry thyme
Olive oil cooking spray
Sea salt and freshly ground black pepper to taste
Chef Jessica tells me that because sweet potatoes are simply packed with beta carotene, they’re a much more nutritious option than their less-colorful counterparts. I have no idea if she’s right. All I know is that these fries are so yummy, you’ll wind up eating all four servings yourself. I don’t recommend this, of course. I just call it like I see it.
Directions
Preheat oven to 425 degrees. Combine potatoes, onion and thyme in a large bowl. Spritz with some of the olive oil and toss. Spread evenly on a baking sheet that has been sprayed with olive oil, and season with salt and pepper. Cook until potatoes are browned to your liking, thirty to forty-five minutes.
If you prefer a sweeter option, omit the onion, salt, pepper and thyme, and substitute cinnamon and a sweetener like stevia to taste.
Per-Serving Nutritional Information
180 calories
0.4g total fat (0.1g saturated fat)
72mg sodium
41.4g total carbohydrates (6.6g fiber; 16.8g sugar)
4g protein
ROCKIN’ QUINOA
Serves four
Whether you’re into an all-things-vegan lifestyle or you prefer a more traditional approach, quinoa is a fantastic source of protein. What’s more, it’s packed with dietary fiber and necessary minerals like phosphorus, magnesium and iron. Oh, and quinoa is gluten-free, which is great news for those who wrestle with finding tasty options to meet a restricted diet. Enjoy!
In addition to fried okra, grits are a southern culinary tradition that dies hard. Especially grits with a huge hunk of soft butter on top. Obviously, Jillian wasn’t going to be a fan of the meal, so I caved to the dreaded keen-wah. But here’s the thing: It was actually pretty good. In fact, quinoa, which I now know how to pronounce all by myself, has become one of my favorite comfort foods—you know, when there are no grits to be found.
Here’s Chef Jessica’s note on the following recipe: “While it is growing, quinoa is protected by its saponin, which covers the exterior of the grain and gives the grain an unpleasant taste. After harvesting, the saponin is removed, but the quinoa still needs to be rinsed well before cooking to make certain that none of the bitterness remains.” Isn’t she so smart?
Ingredients
2 cups water
1 cup quinoa
¼ teaspoon salt