Food Cures (14 page)
Authors: Carol Svec
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Yogurt with Almonds and Berries
8 ounces fat-free plain or flavored yogurt (or Greek yogurt), mixed with 1 cup berries and topped with 1 to 2 tablespoons slivered almonds (or pumpkin seeds or chopped walnuts) and 2 tablespoons wheat germ.
Southwest Omelet with Whole Grain Toast
Coat a small skillet with nonstick cooking spray or 1 teaspoon canola oil. Sauté ½ cup each sliced onion and sliced red or yellow pepper until soft. Beat 1 whole egg with two egg whites and pour over sautéed vegetables. Add ½ cup chopped tomato, season with a pinch of salt and ground black pepper, and cook until bottom becomes firm. Gently flip over and cook until egg mixture becomes firm. Fold omelet over and serve. Enjoy with 1 slice whole grain bread, toasted (with optional 1 teaspoon soft tub, trans fat-free margarine spread).
Oatmeal with Chopped Walnuts and Fruit
½ cup dry instant oatmeal prepared with ½ cup water and ½ cup fat-free milk or enriched/fortified soy milk (sweeten with optional 1 teaspoon white or brown sugar, honey, jam, or artificial sweetener). Top with 1 tablespoon chopped walnuts (or almonds or sunflower seeds) and ½ cup berries (or ½ mango or 1 orange).
Peanut Butter Toast
2 slices whole grain bread, toasted; each slice topped with 1 level tablespoon peanut butter (or almond butter).
Cottage Cheese with Apricots and Pecans
1 cup fat-free or 1% reduced-fat cottage cheese topped with 4 diced whole apricots (or 1 cup berries or ½ chopped mango) and 2 tablespoons chopped pecans or slivered almonds (if you like, sprinkle with ½ teaspoon cinnamon).
LUNCH OPTIONS
(Approximately 400 to 500 calories)
Butternut Squash Soup with Salad and Fish
2 servings (3 cups) Butternut Squash Soup or 2 to 3 cups of any prepared low-fat soup without cream. Serve with unlimited leafy greens topped with 3 ounces canned sardines (or wild salmon, light tuna, or grilled chicken) and drizzled with fresh lemon juice or vinegar.
Vegetarian Chili and Sweet Potato
2 cups vegetarian chili (or Turkey Chili, Chapter 15, substituting kidney beans for black beans). Serve with ½ medium baked sweet or white potato (with optional 1 teaspoon soft tub, trans fat-free margarine spread, or 1 tablespoon fat-free sour cream).
Open-Faced Tuna Melt
Mash 6 ounces canned water-packed light tuna (or canned chicken breast or wild salmon) with 1 tablespoon reduced-fat mayonnaise, minced onion, and freshly ground black pepper (or use Veggie Tuna Salad); spread on 2 slices whole grain bread, toasted; top each open slice with thinly sliced tomato and 1 small (¾-ounce) slice fat-free or reduced-fat cheese (any variety, such as Cheddar, Swiss, or American). Bake in a 350°F oven until the cheese melts. Enjoy with red/yellow/green pepper sticks.
Turkey Burger with Sautéed Mushrooms and Broccoli
1 cooked 5-ounce turkey burger (or lean hamburger or veggie burger), topped with sliced tomato, sautéed mushrooms, and optional 1 tablespoon ketchup, on a standard size hamburger bun (preferably whole grain). For ½ the bun, you may substitute 1 small slice reduced-fat cheese. Serve with 1 cup steamed broccoli or sugar snap peas.
Caesar Salad with Grilled Chicken or Shrimp
Unlimited Romaine lettuce leaves, 4 ounces grilled chicken or cooked shrimp, 1 ounce grated Parmesan cheese (4 to 5 level tablespoons), and optional anchovies (4 fillets). Toss with ¼ cup reduced-calorie Caesar dressing (40 calories or less per tablespoon), or 2 tablespoons regular Caesar dressing.
DINNER OPTIONS
(Approximately 500 to 600 calories)
Beef Stir-Fry with Brown Rice and Steamed Broccoli
5 ounces lean beef (round, sirloin, or flank), trimmed and stir-fried in 2 teaspoons canola oil with ½ cup sliced bell peppers, ½ cup sugar snap peas, and 2 chopped scallions (plus optional minced garlic, salt, and black pepper to taste). Enjoy with ½ cup cooked brown rice and 1 cup steamed broccoli (or spinach, kale, or Swiss chard).
Wild Salmon with Mustard, Lemon, Dill, and Potato
1 poached 5-ounce wild salmon fillet topped with 1 tablespoon Dijon mustard and 1½ teaspoon dried dill, and drizzled with juice from ½ lemon (or 1 serving Easy! 3-Step Microwave Salmon). Enjoy with ½ medium baked sweet or white potato (with optional 1 tablespoon soft tub, trans fat-free margarine spread) and 1 cup steamed asparagus (or spinach, broccoli, kale, Swiss chard, or sugar snap peas).
Rosemary Chicken with Butternut Squash Soup and Cauliflower
5 ounces skinless chicken breast sautéed in 2 teaspoons canola or olive oil and minced garlic and seasoned with preferred herbs (or 1 serving Rosemary Chicken). Enjoy with 2 servings (3 cups) Butternut Squash Soup and 1 cup steamed cauliflower (or broccoli, spinach, kale or Swiss chard).
Whole Wheat Pasta with Turkey Meatballs
1 serving Turkey Meatballs in Red Pepper-Tomato Sauce. Enjoy with ½ cup cooked whole wheat pasta (or ½ plain medium baked sweet or white potato).
Grilled Oysters with Cajun Fish and Brussels Sprouts
1 serving Grilled Rockefeller Oysters with 6 ounces fish (tilapia, black cod, shrimp, wild salmon, or trout) rubbed with Cajun spice and baked or grilled. Enjoy with leafy green salad tossed with 1 teaspoon olive oil and fresh lemon juice or balsamic vinegar (or 2 tablespoons reduced-calorie dressing) and 1 cup steamed Brussels sprouts (or broccoli, Swiss chard, or spinach).
SNACK OPTIONS
100 calories or less
- Best Vegetables:
1 cup raw or cooked spinach, kale, red/yellow/green peppers, broccoli, cauliflower, asparagus, carrots, collard greens, sugar snap peas, kohlrabi, mushrooms, rutabagas, summer squash, Swiss chard, tomatoes, turnip greens, watercress, seaweed, okra, Brussels sprouts, mustard greens, cabbage- Best Fruits:
1 guava, peach, orange, persimmon, kiwi, clementine, or tangerine; 4 apricots; 6 lychees; 1 cup blueberries, blackberries, raspberries, cherries, watermelon, or pineapple; 20 strawberries; ½ mango, cantaloupe, papaya, or grapefruit- 2 level teaspoons peanut butter or almond butter with celery sticks
- ½ cup fat-free or 1% reduced-fat cottage cheese with red, yellow, and/or green pepper sticks
100 to 200 calories
- 1 serving (1½ cups) Butternut Squash Soup
- 1 serving Warm Dark Chocolate Sauce with Fresh Fruit
- 1 ounce raw almonds, cashews, toasted pecans, walnuts, or peanuts (about ¼ cup)
- ¼ cup sunflower seeds in the shell
- 1 slice whole grain bread (or 70-calorie pita bread) topped with 1 level tablespoon peanut butter or almond butter
- Red, yellow, and/or green pepper sticks and baby carrots dipped in ¼ cup hummus (any store-bought brand)
- 1 cup fat-free plain or flavored yogurt mixed with ½ cup blackberries, raspberries, or sliced strawberries plus 1 tablespoon wheat germ
- ½ mango or small cantaloupe with ½ cup fat-free or 1% reduced-fat cottage cheese
TURKEY MEATBALLS
IN RED PEPPER-TOMATO SAUCE
I call these Beautiful Meatballs. By mixing wheat germ, egg whites, and plain yogurt into lean ground turkey meat, I’m able to boost the vitamin E, selenium, and zinc. Together with bell pepper-tomato sauce—rich in vitamin C and beta carotene—it’s a perfect meal for a healthy complexion.
Makes 4 servings, 2 cups each (approximately 5 meatballs)
½ | | cup wheat germ |
2 | | egg whites |
2 | | cloves garlic, minced |
2 | | small onions, minced |
½ | | cup plain fat-free yogurt |
¼ | | cup packed fresh basil leaves, chopped |
1 | | pound lean ground turkey |
| | | Salt and freshly ground pepper |
1 | | can (28 ounces) whole peeled tomatoes |
1 | | cup water |
2 | | tablespoons olive oil |
1 | | small red bell pepper, minced |
1 | | sprig of fresh thyme or 1 teaspoon dried thyme |
1 | | teaspoon dried oregano |
- In a large bowl, mix the wheat germ, egg whites, half the garlic, half the onions, the yogurt, and basil. Add the turkey. Season with salt and pepper and mix well. (The mixture will be sticky.) Cover and place in the freezer 20 minutes, for easier handling.
- Meanwhile, in a blender or food processor, purée the tomatoes with the water.
- In a large nonstick skillet, heat 1 tablespoon olive oil over medium-high heat. Sauté the remaining onion and garlic until translucent, 3 to 4 minutes. Add the red pepper, and cook 5 to 6 minutes longer, until the pepper softens slightly. Add the thyme, oregano, and puréed tomatoes, and bring to a low simmer.
- Roll the turkey mixture into about 20 meatballs, 2 inches in diameter. Coat a nonstick skillet with nonstick cooking spray. Add the remaining 1 tablespoon olive oil and heat over high heat. In batches, add the meatballs and sauté until they are browned on all sides, 6 to 7 minutes total.
- Carefully transfer the meatballs to the tomato sauce as they finish cooking. Simmer, partially covered, about 20 minutes longer, until the meatballs are cooked through. Season with additional salt and pepper. Serve immediately.
PER SERVING
390 calories, 33 g protein, 25 g carbohydrate, 19 g fat (4 g saturated), 176 mg cholesterol, 536 mg sodium, 6 g fiber; plus 54 mg vitamin C (90% DV), 326 mcg beta carotene: 3 mg zinc (20% DV)
BUTTERNUT SQUASH SOUP
This is, by far, one of my favorite, low-calorie comfort soups. It’s easy to make, and 1½ cups provide a BLAST of vitamin C and beta carotene for radiant skin!
Makes 4 servings, 1½ cups each
1 | | tablespoon olive oil |
2 | | large leeks, trimmed and chopped |
1/8 | | teaspoon ground cinnamon |
1/8 | | teaspoon freshly grated nutmeg |
1½ | | pounds butternut squash, peeled and cubed (about 4 cups) |
2 | | large carrots, peeled and grated |
3 | | cups fat-free, low-sodium chicken or vegetable broth |
| | | Salt |
| | | Freshly ground black pepper |
- Spray a large stockpot with nonstick cooking spray. Add the oil and heat over medium-high heat. Add the leeks and sauté until translucent and soft, 6 to 7 minutes. Add the cinnamon and nutmeg, and cook an additional minute to release the flavor of the spices. Add the squash, carrots, and broth, and bring to a boil.
- Reduce to a simmer and cook 20 to 25 minutes longer, until the vegetables are tender. Purée the soup with an immersion blender or in a food processor or blender. Season with salt and pepper and serve immediately.
PER SERVING
158 calories, 5 g protein, 30 g carbohydrate, 4 g fat (0 g saturated). 0 mg cholesterol, 452 mg sodium, 5 g fiber; plus 43 mg Vitamin C (73% DV): 10,160 mcg beta carotene
WARM DARK CHOCOLATE SAUCE
WITH FRESH FRUIT
Here’s the most wonderful news: Research published in the
Journal of Nutrition
(June, 2006) suggests that consuming flavanol-rich cocoa may improve your skin. If you dip fresh fruit into my guilt-free dark chocolate sauce, you’ll get the added benefits of vitamin C. If you’re diabetic, or would like to lower the calories even further, substitute Splenda for the sugar.