Food Cures (52 page)
Authors: Carol Svec
Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are
not
included. Also, I strongly suggest a daily multivitamin-mineral to ensure you’re getting adequate amounts of vitamin D.
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Cereal with Nuts, Wheat Germ, and Fresh Fruit
1 cup whole grain fortified cereal mixed with 1 cup fat-free milk (or enriched/fortified soy milk) topped with 1 tablespoon chopped walnuts and 1 tablespoon wheat germ. Enjoy with 1 orange (or ½ grapefruit).
Breakfast Burrito
Scramble 1 omega-3—fortified egg with 2 egg whites on griddle coated with nonstick cooking spray; mix with ¼ cup black beans and 2 tablespoons shredded fat-free or reduced-fat cheese. Wrap in 1 whole grain or spinach tortilla (150 calories or less), adding optional onion, salsa, and/or hot sauce.
Banana-Berry Cottage Cheese with Almonds
1 cup fat-free or 1% reduced-fat cottage cheese (or fat-free flavored yogurt) mixed with ½ sliced banana, ½ cup chopped strawberries, and 1 tablespoon slivered almonds.
Apple-Cinnamon Oatmeal
½ cup dry oatmeal prepared with 1 cup fat-free milk (microwave for 1½ to 2 minutes); mix with 1 chopped apple and microwave for an additional 30 seconds. Sprinkle with optional cinnamon plus 1 teaspoon brown sugar, white sugar, or honey (or artificial sweetener).
Scrambled Eggs, Tomato, and Spinach with Toast
Beat 1 omega-3—fortified egg with 2 egg whites. Cook in a hot skillet coated with nonstick cooking spray, adding 2 tablespoons chopped tomato and unlimited spinach. Serve with toasted whole grain English muffin (or 2 slices whole wheat toast), dry or with 1 to 2 teaspoons soft tub, trans fat-free margarine spread.
Waffles Topped with Yogurt and Berries
2 frozen whole grain waffles, toasted and topped with 1 cup fat-free flavored yogurt and ½ cup berries (or ½ sliced banana).
Hard-Boiled Eggs with Turkey Bacon and Fruit
2 hard-boiled omega-3—fortified eggs, 2 strips reduced-fat turkey bacon, and 3 prunes (or 1 orange or ½ grapefruit).
LUNCH OPTIONS
(Approximately 400 to 500 calories)
Wild Salmon Salad over Greens
1 serving Wild Salmon Salad, or drain and mash 6 ounces canned Alaskan salmon and mix with 2 teaspoons reduced-fat mayonnaise and minced onion. Serve over a bed of romaine lettuce or spinach leaves with 100 calories of whole grain crackers or a 70-calorie whole wheat pita.
Turkey Sandwich with Baby Carrots
4 ounces sliced turkey breast (or lean ham or grilled chicken breast) with unlimited romaine lettuce or spinach, sliced tomato, and onion on 2 slices whole grain bread or pita, plus optional 1 slice reduced-fat cheese, mustard, 2 teaspoons reduced-fat mayonnaise, or hummus). Serve with a large handful baby carrots.
Spinach-Cheese Omelet with Vegetable Salad
Beat 1 omega-3—fortified egg with 2 to 3 egg whites. Cook in heated skillet coated with nonstick cooking spray. When bottom is cooked, gently flip over. Top with unlimited raw or cooked spinach and 1 ounce reduced-fat or fat-free cheese. Fold omelet over and cook until egg mixture is firm and cheese melts. Enjoy with mixed salad greens topped with sliced beets and 1 tablespoon toasted walnuts (or sunflower seeds), 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).
Baked Potato with Broccoli and Cheese
1 baked potato topped with steamed or boiled chopped broccoli and 1 ounce melted reduced-fat or fat-free cheese. Serve with 1 cup Vegetable Oatmeal Bisque or any prepared vegetable soup.
Grilled Chicken Vegetable Salad
4 ounces grilled skinless chicken breast on large bed of mixed greens (romaine, spinach, mustard greens, endive), topped with ½ cup cherry tomatoes, sliced beets, 1 chopped sweet pepper (red, yellow, or green), artichoke hearts, and ½ cup chickpeas (garbanzo beans), soybeans, or any other type of beans. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).
Yogurt with Fruit, Wheat germ, Nuts, and Seeds
1 cup fat-free vanilla yogurt mixed with ½ chopped apple (or pear), ½ banana, and ½ cup berries (or orange, grapefruit, peach, raisins, papaya, dates, figs, or prunes), plus 2 tablespoons wheat germ, 1 tablespoon sunflower seeds, and 1 tablespoon chopped walnuts.
Peanut Butter Toast with Lentil Soup
1 slice toasted whole grain bread topped with 1 level tablespoon peanut butter. Serve with 2 cups lentil soup (or any other non-creamy bean soup).
DINNER OPTIONS
(Approximately 500 to 600 calories)
Grilled Wild Salmon with Brussels Sprouts and Brown Rice
5 ounces grilled wild salmon (or flounder, sole, or shrimp). Serve with 1 to 2 cups Brussels sprouts and ½ cup cooked brown rice tossed with 1 tablespoon slivered almonds.
Pork Tenderloin with Black-Eyed Peas and Cauliflower
5 ounces baked, grilled, or broiled pork tenderloin. Serve with 1 cup cooked black-eyed peas and 1 to 2 cups cooked cauliflower or Brussels sprouts.
Whole Wheat Pasta with Sea Bass and Green Peas
1 serving Whole Wheat Penne with Sea Bass and Pea Sauce. Serve with a side salad of leafy greens, beets, carrots, and 1 tablespoon chopped walnuts tossed with 2 teaspoons olive oil and vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).
Vegetable Bisque with Grilled Chicken and Sautéed Spinach
2 servings (2 cups) Vegetable Oatmeal Bisque or any prepared brand plain vegetable or vegetable-barley soup. Enjoy with 5 ounces grilled chicken breast topped with unlimited spinach sautéed in 1 teaspoon olive oil and crushed garlic.
Cheddar Burger with Sliced Tomato and Onion over Greens
1 (5-ounce) turkey burger, ostrich burger, or veggie burger topped with 1 ounce melted reduced-fat cheese and sliced tomato and onion (no bun) on a bed of unlimited leafy greens (lettuce, spinach, mustard greens, turnip greens) tossed with 2 tablespoons reduced-calorie vinaigrette. Serve with 1 cup boiled edamame (soybeans in the pod) lightly sprinkled with optional salt or salt substitute.
Chopped Chicken Salad with Apples and Walnuts
1 serving Chopped Chicken Salad with Apples and Walnuts.
Turkey Chili with Brown Rice and Salad
2 cups Turkey Chili topped with 1 ounce shredded fat-free Cheddar cheese. Serve with ½ cup cooked brown rice (or amaranth or quinoa) and salad of leafy greens (and optional peppers, carrots, beets, and artichokes) tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).
SNACK OPTIONS
100 calories or less
Choose any one of the protein foods,
and
couple with any one of the high-quality carbohydrate foods for an ideal mood combination snack:
- Protein foods (choose one):
½ cup fat-free milk, ¼ cup plain fat-free yogurt, 2 tablespoons Parmesan cheese, 1 slice fat-free cheese, 2 tablespoon fat-free cream cheese, ¼ cup fat-free or 1% reduced-fat cottage cheese, 1 ounce sliced turkey (or ham or chicken), 5 almonds, 1 teaspoon peanut butter, or 2 hard-boiled egg whites- High-quality carbohydrate foods
(choose one): 1 cup raw or cooked turnip greens, mustard greens, spinach, artichokes, broccoli, broccoli raab, Brussels sprouts, seaweed, cauliflower, cabbage, carrots, okra, beets, or parsnips; 1 orange; ½ apple; ½ pear; ½ cup blueberries, blackberries, raspberries, or boysenberries; 10 strawberries; 1 to 2 tablespoons raisins; 2 dates, 1 fig; 2 prunes; 2 apricots; ¼ melon; ½ banana; 1 peach; ½ papaya; ½ grapefruit
Other great combination snacks:
- 1 level tablespoon peanut butter with celery sticks
- 6 ounces fat-free, flavored or plain yogurt
- 10 almonds, unsalted
- Skim café latte or cappuccino (decaffeinated, if caffeine makes you jittery or if you have PMS or insomnia)
- Handful baby carrots and 2 level tablespoons hummus
- 1 cup Vegetable Oatmeal Bisque
100 to 200 calories
- 10 almonds with 1 apple
- ¼ cup walnuts, lightly toasted
- ¼ cup sunflower seeds in the shell
- ½ cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons wheat germ
- 1 slice whole grain toast with 1 level tablespoon peanut butter (or 2 ounces turkey, ham, or chicken)
- ½ cup dry fortified whole grain cereal with ½ cup fat-free milk
- 1 cup fat-free plain yogurt mixed with ½ cup berries and 1 tablespoon wheat germ
- ½ cup chickpeas (garbanzo beans)
- Handful baby carrots with ¼ cup hummus
- 1 sliced apple with 1 level tablespoon peanut butter
- 1 frozen banana with 1 cup fat-free milk. (For frozen banana, peel banana, slice into several ½? wheels, place in a small plastic bag, and freeze.)
- Fruit smoothie: in a blender, mix 1 cup fat-free milk, 1 cup frozen strawberries, ½ frozen banana.
WILD SALMON SALAD
Everybody seems to have a favorite tuna salad recipe, but it is just as easy to create fabulous salads using canned salmon, which has much more omega-3 fatty acids. This recipe can also be made using leftover fresh salmon. Serve over a bed of lettuce, or in a sandwich with whole wheat bread.
Makes 3 servings, about 1 cup each
1 | | can (6 ounces) wild Alaskan salmon, well drained (remove skin) |
1 | | can (19 ounces) chickpeas (garbanzo beans), rinsed and drained |
½ | | cup chopped red onion |
½ | | red bell pepper, chopped |
2 | | tablespoons extra-virgin olive oil |
2 | | tablespoon red wine vinegar |
In a medium bowl, mash the salmon. Mix in the chickpeas, onion, and red pepper. In a separate bowl, whisk together the oil and vinegar. Pour the dressing over the salmon mixture and stir thoroughly. Cover and refrigerate up to 2 days.
PER SERVING
339 calories, 19 g protein, 33 g carbohydrate, 14 g fat (2 g saturated), 26 mg cholesterol, 60 mg sodium, 9 g fiber; plus 203 mg folic acid (50+% DV), 2 mg vitamin B
12
(35% DV), and lots of Omega 3s and Vitamin D from the salmon
VEGETABLE OATMEAL BISQUE
You’re probably thinking that veggies and oatmeal are one strange combination! But I promise, this hearty soup is easy to make and one of my most favorite (and filling!) low-calorie recipes. For less than 100 calories, you’ll get plenty of high-quality carbohydrate, fiber, and folate. Plus, you’ll have lots of leftovers for the next few days.
Makes 10 servings, 1 cup each
1 | | bag (16 ounces) frozen broccoli florets |
1 | | bag (16 ounces) frozen cauliflower florets |
1 | | bag (16 ounces) fresh baby carrots |
1 | | zucchini, peeled and chopped |
½ | | chopped medium onion |
6 | | cups low-fat, reduced-sodium chicken broth |
| | | Salt or salt substitute |
| | | Ground black pepper |
1 | | cup traditional oatmeal (not quick-cooking) |