Food Cures (71 page)
Authors: Carol Svec
Amy’s Organic (light in sodium), Medium or Spicy
Health Valley Organic Chunky Chile—all varieties
Westbrae Natural, vegetarian
EGG SUBSTITUTE
For each of the egg substitutes listed below, a serving size of ¼ cup contains only 30 calories and 0 grams of fat—making these products a great source of lean protein!
Better’n Eggs
Eggbeaters Egg White
Eggbeaters Original
Eggology 100% Egg Whites
Horizon Organic Liquid Egg Whites
Just Whites Egg Substitute
Organic Valley Egg Whites
HUMMUS
These hummus options are delicious and contain approximately 100 calories per ¼ cup.
Athenos Original Hummus
Guiltless Gourmet Original Hummus
Tribe of Two Sheiks
MAYONNAISE, REDUCED FAT
My picks for reduced-fat mayonnaise have 25 calories or less per 1-tablespoon serving.
Best Foods Light
Hellman’s, reduced fat
Wish-Bone, reduced fat
PASTA
Two ounces of dry pasta comes out to 1 cup of cooked (about 200 calories). The pastas I’ve listed below are all good sources of fiber, with 4 or more grams per 1-cup serving.
Barilla Plus
Catelli Healthy Harvest Whole Wheat Pasta
DeBoles Organic Whole Wheat—Spaghetti style and Angel Hair
De Cecco Whole Wheat
Golden Grain Mission MultiGrain Penne Rigate
Heartland MultiGrain Spaghetti
Hodgson Mill Organic Whole Wheat
Mueller’s MultiGrain Penne
Ronzoni Healthy Harvest Whole Wheat Blend—all varieties
Wild Oats, Whole Wheat
SALAD DRESSING
My picks for salad dressings have 50 calories or less per 2-tablespoon serving. Some of these options can be quite high in sodium, so check the label to find the best fit for your eating program.
Kraft Free Catalina Dressing
Kraft Free Fat Free Honey Dijon
Kraft Free Italian Dressing
Kraft Free Fat Free Ranch Dressing
Kraft Free Fat Free Thousand Island
Newman’s Own Lighten Up! Balsamic Vinaigrette
Newman’s Own Lighten Up! Low Fat Sesame Ginger
Wishbone Just 2 Good! Blue Cheese
Wish-Bone Just 2 Good! Creamy Caesar
Wish-Bone Just 2 Good! Deluxe French-style
SALAD DRESSING
(cont.)
Wish-Bone Just 2 Good! Parmesan Peppercorn Ranch
Wish-Bone Just 2 Good! Sweet ‘n’ Spicy French
Wish-Bone Just 2 Good! Thousand Island
SALSA
I love adding salsa to many foods for a low-calorie, low-fat flavor boost. All of the brands listed below have less than 20 calories per 2-tablespoon serving.
Amy’s Organic Salsa, Medium and Mild
Bravos Salsa Mild, Medium Hot
Chi-Chi’s Salsa, Original Recipe, Mild or Medium, Fiesta, Mild, Medium, or Hot, and All Natural
Desert Pepper Trading Company Salsa Divino, Mild; Salsa Del Rio, Medium;
Salsa Diablo, Hot!
Doritos Dippas, Hot Salsa
Drew’s All Natural Organic Salsa, Hot—all varieties
Mrs. Renfros’s Gourmet Salsa—Jalapeño Green Salsa—Hot
Muir Glen Organic Salsa, all variety of flavors
Newman’s Own All-Natural Bandito Salsa, Mild, Medium, and Hot
Tostitos All Natural Salsa Mild, Medium, and Hot
SAUCE, BARBECUE
The following brands provide no fat and are less than 25 calories per 2-tablespoon serving. Watch the sodium, if salt is an issue in your eating plan.
Stubb’s BBQ Sauce—Spicy, Original, and Mild
Stubb’s Smokey Mesquite Bar-B-Q Sauce
Walden Farm Calorie Free Original Barbeque Sauce
Walden Farms Calorie Free Thick N Spicy Barbeque Sauce
SAUCE, PASTA
All of my picks for pasta sauce have no saturated fat and have 60 calories or less per ½-cup serving. Some can pack a big sodium punch, however, with up to 400 milligrams per serving. Check the nutrition label to find the best option for you.
Amy’s Organic Low Sodium Marinara
Classico Carbernet Marinara with Herbs
Classico Fire Roasted Tomato & Garlic
Classico Spicy Red Pepper
Classico Tomato & Basil
Enrico’s—All Natural Fat-Free—all varieties
Enrico’s Original—Traditional
Healthy Choice Garlic & Herb
Healthy Choice Super Chunky Tomato Mushroom & Garlic
Muir Glen Organic Chunky Tomato & Herb
Muir Glen Organic Italian Herb
Muir Glen Organic Portabello Mushroom
Progresso Red Clam
Walnut Acres Garlic-Garlic
Walnut Acres Organic Low Sodium Tomato & Basil
Walnut Acres Organic Tomato & Mushroom
Walnut Acres Zesty Basil
SAUSAGES, SOY
The following vegetarian brands have no more than 160 calories and 1 gram of saturated fat per serving—a terrific alternative to high fat sausage.
Boca Meatless Breakfast Links
Boca Meatless Sausages, Italian
Gardenburger Veggie Breakfast Sausage
Lightlife Gimme Lean Sausage Style
Morningstar Farms Veggie Breakfast Sausage Links
Morningstar Farms Veggie Breakfast Sausage Patties
SAUSAGES, TURKEY AND CHICKEN
The following brands of lean poultry sausage provide no more than 150 calories and 2.5 grams of saturated fat per link. Sodium content ranges between 340 and 660 milligrams, so be sure to check the labels if salt is an issue.
al fresco All Natural Fully Cooked Chicken Sausages
Applegate Farms—Organic Chick and Apple, Organic Andouille Poultry Sausage, and Organic Sweet Italian Poultry Sausage
Casual Gourmet Chicken Sausage
Coleman Organic Chicken Sausages—Mild Italian Chicken Sausage and Spicy Italian Chicken Sausage
Hans Cooked Chicken Sausages—Green Onion Bermuda; Roast Red Pepper and
Garlic Sante Fe
Shady Brook Farms, Lean Italian Turkey Sausages—Hot and Sweet
Trader Joe’s Chicken Sausages
SOUP, CANNED
I’m a big fan of all of the varieties of the following brands. They’re all lower in sodium and great for a fast and healthy meal.
Amy’s Organic Light in Sodium
Campbell’s Low Sodium Soup
Health Valley, all varieties
Healthy Choice
Progresso 50% Less Sodium
SOY MILK
When choosing soy milk, go for those that contain at least 30% of your daily value for calcium and 130 calories or less.
Silk Light Soymilk, Chocolate
Silk Light Soymilk, Plain
Silk Light Soymilk, Vanilla
Silk Soymilk, Unsweetened
Silk Soymilk, Vanilla
Vitasoy Complete Original
Vitasoy Creamy Original
Vitasoy Smooth Vanilla
Vitasoy Light Original
Vitasoy Unsweetened Original
WestSoy Plus Soymilk, Plain
SPREAD, SOFT TUB, REDUCED FAT
Go for the spreads that have no more than 1 gram of saturated fat and 0 trans fats per 1-tablespoon serving. All of the following brands fit the bill and provide no more than 50 calories.
Benecol Light Spread
Blue Bonnet Light Soft Spread
Fleischmann’s Light
I Can’t Believe It’s Not Butter! Fat Free
I Can’t Believe It’s Not Butter! Light
Promise Fat-Free Buttery Spread
Smart Beat Trans Fat Free Super Light
Take Control Light
TOFU
The following brands of tofu contain 60 calories or less and provide between 4 and 8 grams of protein for every 3-ounce serving.
House Organic Firm Tofu, Medium
Mori-Nu Silken Extra Firm Tofu
Mori-Nu Silken Firm Tofu
Mori-Nu Silken Lite Extra Firm Tofu
Mori-Nu Silken Lite Firm Tofu
Mori-Nu Silken Soft Tofu
TORTILLAS
All of the following brands provide at least 2 grams of fiber and between 50 and 170 calories per tortilla (wraps that are 100 calories or less have an asterisk).