True You
Page 12
I’m grateful that Janet had the courage to share her journey.
Epilogue
My follow-up album to 20 Y.O. was called Discipline, because I finally realized the absolute necessity for discipline in all aspects of my life—not harsh discipline, but gentle and compassionate discipline, discipline that comes from wanting to move forward rather than fall back into defeat.
David showed me that it takes discipline. Since those dramatic months in 2006, I’ve continued to fluctuate, but never as drastically or as dangerously as before. Weight remains a challenge. Two steps forward, one step back. I stay in touch with David and keep his principles of balanced nutrition as a part of my life. I do so, however, imperfectly. I still have work to do.
I’ll always have work to do—physical as well as emotional. I realized that not everyone has a David Allen and a Tony Martinez or someone to help with food plans. With this book you’ll have those tools. I believe we are all capable of activating an inner voice that, to a large degree, duplicates David’s.
That voice has some fundamental wisdom to offer that’s free to everyone:
Diets don’t work. Diets are illusions. Diets are temporary. A plan must be permanent. That requires a change in lifestyle.
The new lifestyle says eat well, eat balanced, eat often. Don’t starve yourself. Three good meals. Two healthy snacks.
Exercise is important, but exercise alone is not the answer.
The answer is in proper nutrition.
The answer is in restorative sleep.
The answer is in wholesome foods.
The answer is in self-care—physically, mentally, emotionally, and spiritually.
The answer is within you—the true you.
Recipes
A Note from Chef Andre
I love Janet Jackson. Designing these recipes and cooking for her for True You was a dream come true. Janet is a perfectionist and she insisted that everything about these meals be special.
During the weight-loss phase of her program, Janet uses virtually no sodium or sweeteners in these recipes. But these recipes, as presented here, are still low in sodium, sugar, and fat, and are still effective for weight loss and maintenance of a healthy lifestyle.
During weight loss especially, as well as maintenance, please be conscious of portion control. Eat slowly and do not eat beyond the point of hunger. One of Janet’s greatest lessons has been to stop eating the moment she feels full. Yes, one extra forkful makes a difference.
And finally, each and every recipe has been tested, tasted, and enjoyed by Janet herself and her friends. These recipes were created especially for True You. These recipes were made with love just for you.
Several of the recipes are marked “kid friendly,” meaning they were created especially to delight the taste buds of kids and to be enjoyed by the kid in all of us.
Breakfast
Oatmeal Pancakes (Kid Friendly)
1 cup flour
½ cup quick-cooking oats (not instant)
1 tbsp sugar
½ tsp cinnamon
½ tsp salt
½ tsp baking powder
½ tsp baking soda
1 tbsp canola oil
1 tbsp lemon juice (or vinegar)
about 1¼ cups soy milk
Put 1 tbsp of lemon juice (or vinegar) in a 1-cup measure and fill cup with soy milk. Set aside.
Measure all of the dry ingredients into a bowl and mix together with a spoon.
Pour in the oil, and the soured soy milk. Stir until just mixed. If not thin enough for pancake batter, stir in up to ¼ cup more of soy milk.
Fry in margarine as for regular pancakes.
Serve with fresh sliced strawberries or with maple syrup and margarine.
Makes 5 servings: 2 pancakes each
NUTRITION FACTS
Serving Size 178g
Amount Per Serving
Calories 231
Calories from Fat 53
Daily Value*
Total Fat
5.9g
9%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
429mg
18%
Total Carbohydrates
36.3g
12%
Dietary Fiber
2.5g
10%
Sugars
8.1g
Protein
8.1g
Vitamin A 0% • Vitamin C 2% • Calcium 7% • Iron 14%
* Based on a 2000 calorie diet
Nutrition Grade B+
Quinoa Breakfast Burrito
1 cup quinoa
2 cups vegetable broth
1 cup cooked red kidney beans
½ cup water
½ tsp minced garlic (I used dried)
½ cup nutritional yeast
Sea salt and freshly ground black pepper, to taste
½ cup water
Sauce:
½ cup salsa
⅛–¼ cup water
1 tbsp nondairy mayonnaise (Vegenaise)
1 tsp cumin
1 tsp pure maple syrup
½ tsp lime juice
¼ tsp chili powder blend
Also:
2 tortillas
avocado, chopped (for garnish)
Add dry, unwashed quinoa to a large dry skillet. Toast until fragrant, stirring occasionally. Add veggie broth and bring to a boil. Cover, lower heat, and simmer until tender (about 15 minutes). Add remaining ingredients (except sauce ingredients), cover, and heat over low heat until beans are warmed through. Add more water if needed to keep the quinoa from sticking.
Sauce: Add all sauce ingredients to a blender and process until sauce is smooth.
In an oven or toaster oven, lightly toast 2 tortillas until warm and slightly crispy. Plate. Divide quinoa/bean mixture in half, and place half the filling inside each tortilla. Roll up or fold tortillas in half.
Serves 4
NUTRITION FACTS
Serving Size 335g
Amount Per Serving
Calories 417
Calories from Fat 45
Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
4%
Cholesterol
0mg
0%
Sodium
599mg
25%
Total Carbohydrates
68.6g
23%
Dietary Fiber
15.6g
62%
Sugars
3.3g
Protein
28.6g
Vitamin A 2% • Vitamin C 5% • Calcium 10% • Iron 54%
* Based on a 2000 calorie diet
Nutrition Grade A
Hot Quinoa Breakfast Cereal
Quinoa has a unique, nutty taste and cooks in just 12 minutes.
A gluten-free whole grain, rich in dietary fiber, providing 45 percent
daily value (DV). Best amino acid profile of all cereal grains.
1 cup quinoa
2 cups water
½ cup apples, thinly sliced
⅓ cup raisins
½ tsp cinnamon
Soy milk or almond milk
Sweeten with agave, honey, maple syrup, brown sugar, or sweetener of choice
Rinse quinoa and add to water; bring to a boil. Reduce heat; simmer for 5 minutes. Add apples, raisins, and cinnamon; simmer until water is absorbed. Serve with soy milk or almond milk and sweeten to taste.
Serve hot. Garnish with toasted almonds
Serves 4
NUTRITION FACTS
Serving Size 187g
Amount Per Serving
Calories 200
Calories from Fat 24
Daily Value*
Total Fat
2.7g
&n
bsp; 4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
7mg
0%
Total Carbohydrates
39.0g
13%
Dietary Fiber
3.9g
16%
Sugars
8.6g
Protein
6.4g
Vitamin A 0% • Vitamin C 2% • Calcium 3% • Iron 12%
* Based on a 2000 calorie diet
Nutrition Grade A
Veggie Baked Eggs
2 tbsp sweet onion, thinly sliced
4 mushrooms, thinly sliced
2 tbsp chopped red bell pepper
1 tsp thyme
¼ tsp paprika
¼ tsp garlic powder
4 tbsp parmesan cheese or a low-fat cheese of choice
4 eggs
salt
pepper
Italian parsley, chopped
Cooking spray—butter flavor
Preheat oven to 325°F.
Spray 4 muffin tins or small oven-proof dishes with cooking spray.
Combine veggies and season with thyme, paprika, and garlic powder.
Place equal amounts of vegetables in each tin, top each one with 1 tbsp of the cheese.
Break egg into each dish. Sprinkle lightly with salt and pepper. Bake, uncovered, until eggs are set to your liking (15–18 minutes).
Sprinkle with parsley before serving.
Serves 4
NUTRITION FACTS
Serving Size 77g
Amount Per Serving
Calories 94
Calories from Fat 53
Daily Value*
Total Fat
5.9g
9%
Saturated Fat
2.2g
11%
Cholesterol
191mg
64%
Sodium
140mg
6%
Total Carbohydrates
2.2g
1%
Dietary Fiber
0.5g
2%
Sugars
1.2g
Protein
8.2g
Vitamin A 9% • Vitamin C 12% • Calcium 9% • Iron 7%
* Based on a 2000 calorie diet
Nutrition Grade A
Whole-Wheat Fruity Breakfast Bars
Loaded with fruits and whole grain, this is great for breakfast on the go.
2 cups organic wheat flour
1½ cups oats, toasted
1 tsp ground cinnamon
¼ tsp salt
½ cup butter
½ cup brown sugar or sweetener
½ cup honey
2 ripe bananas, mashed
1 apple, peeled, cored, and diced
1 cup blueberries
1 cup dried cranberries
1 tbsp orange zest
1 cup orange juice
Preheat oven to 350°F.
In medium bowl add the flour, toasted oats, cinnamon, and salt. Mix well.
In your stand mixer (or handheld) with paddle attachment, cream the butter and the sugar until they’re fluffy. About 5–8 minutes at medium speed.
In the meantime, in a separate bowl, mash the bananas, with honey, add the rest of the fruit to combine.
Add the flour slowly to the sugar-butter mixture. Mix on low.
Then add the orange juice and zest. Mix briefly, just until everything is incorporated. Gently fold in fruits using spatula.
Coat a 9x13-inch baking dish with vegetable spray and spread dough evenly. Bake 25–30 minutes or until toothpick inserted in center comes out clean.
Makes about 12 bars
Great for lunch boxes, too!
NUTRITION FACTS
Serving Size 133g
Amount Per Serving
Calories 293
Calories from Fat 78
Daily Value*
Total Fat
8.7g
13%
Saturated Fat
5.0g
25%
Trans Fat
0.0g
Cholesterol
20mg
7%
Sodium
109mg
5%
Total Carbohydrates
51.6g
17%
Dietary Fiber
3.3g
13%
Sugars
24.5g
Protein
4.1g
Vitamin A 6% • Vitamin C 26% • Calcium 2% • Iron 9%
* Based on a 2000 calorie diet
Nutrition Grade B
All-In-One Smoothie
1 banana
1 cup berries, blueberries and/or strawberries, fresh or frozen
1 cup orange juice, preferably calcium-fortified
½ cup soy milk or almond milk
2 tbsp raw almonds, or almond butter
1 tbsp honey or sweetener
1 cup of ice
Combine all ingredients in a blender; cover and blend until creamy. Serve immediately.
It might be a little weird to drink chopped almonds but they will add a nice texture to your smoothie.
Serves 2
NUTRITION FACTS
Serving Size 389g
Amount Per Serving
Calories 275
Calories from Fat 99
Daily Value*
Total Fat
11.0g
17%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
39mg
2%
Total Carbohydrates
42.3g
14%
Dietary Fiber
2.8g
11%
Sugars
28.7g
Protein
6.0g
Vitamin A 6% • Vitamin C 112% • Calcium 8% • Iron 8%
* Based on a 2000 calorie diet
Nutrition Grade B+
Lunch/Dinner
Baked Ziti (Kid Friendly)
1 pound dry ziti pasta
2 tbsp olive oil
1 onion, chopped
1 pound ground turkey
1 tsp ground cumin
1 tsp garlic powder
½ tsp pepper flakes
8 oz raw spinach
2 (26 oz) jars spaghetti sauce—low sodium
6 oz provolone cheese, sliced
1½ cups light sour cream
6 oz mozzarella cheese, shredded
2 tbsp Parmesan cheese, grated
Bring a large pot of lightly salted water to a boil. Add ziti pasta and cook until al dente, about 8 minutes; drain.
In a large skillet with olive oil, brown onion and ground turkey over medium heat. Season with cumin, garlic, and pepper flakes; add spinach, cook for 5 minutes, then add spaghetti sauce, and simmer for 15 minutes.
Preheat the oven to 350°F.
Spray a 9x13-inch baking dish with cooking spray. Layer as follows: half of the ziti, Provolone cheese, sour cream, half of the meat/sauce mixture, remaining ziti, mozzarella cheese, and remaining meat/sauce mixture. Top with grated Parmesan cheese.
Bake for 30 minutes in the preheated oven, or until cheeses are melted.
Serves 5–6
NUTRITION FACTS
Serving Size 517g
Amount Per Serving
Calories 1,337
Calories from Fat 293
Daily Value*
Total Fat
32.6g
50%
Saturated Fat
13.8g
69%
Cholesterol
169mg
56%
Sodium
169mg
7%
Total Carbohydrates
204.6g
68%
Dietary Fiber
8.6g
34%
Sugars
1.4g
Protein
60.6g
Vitamin A 80% • Vitamin C 28% • Calcium 94% • Iron 67%
* Based on a 2000 calorie diet
Nutrition Grade B
Healthy Meaty Meatballs (Kid Friendly)
1 lb ground turkey
1 lb ground turkey sausage (can be spicy for extra kick)
2 eggs
3 cloves garlic, finely chopped