ABOUT THE AUTHOR Samantha Hunter is a bilingual dietitian currently living in Houston, Texas. She has a bachelor of science degree in nutrition from Georgia State University in Atlanta, Georgia. She completed her dietetic internship through the University of Houston and gained clinical and counseling experience with MD Anderson Cancer Center, Lyndon B. Johnson General Hospital, the Life Long Weigh, Houston Buyer’s Club, Houston Fire Department and Sysco. She is registered, licensed in the state of Texas, and a member of the Academy of Nutrition and Dietetics, as well as the Texas Dietetic Association. Samantha also served as one of the dietitians on staff for the Century Health Study, a research study funded by the University of Texas Medical School researching the reversal of heart disease through diet intervention. Samantha is currently a dietitian for Anytime Fitness Heights and a nutrition educator for the Houston Food Bank in Houston, Texas.
I’ll have WHAT
she’s having
Healthy, Simple, Affordable Recipes Created & Consumed by a Dietitian
INTRODUCTION As a dietitian, I always have friends, family or clients copying my eating patterns; they’ll wait to hear what I order at restaurants and then say, “I’ll have what she’s having.” When I decided to take on the task of creating a cookbook for my clients, I set out to incorporate things I look for in my own meals: cost, convenience, time, and of course, nutrition. As a dietitian, I believe it’s important for me to practice what I preach, so the meals I’ve created have been prepared and consumed in my own kitchen, with a thrifty budget in mind, and with a hectic schedule to compete with. I also wanted my clients to learn a thing or two about food so I’ve included tips, tricks and suggestions, as well as why you should include this recipe for disease prevention and most importantly, your health. My own views of nutrition focus on a balanced diet of carbs, protein and fat, and foods that are minimally processed with lots (and I mean lots) of fresh fruits and veggies. With that said, I’ve included a recipe compilation of 5 breakfasts, 5 lunches, 5 dinners, 5 sides, and to satisfy your sweet tooth, 5 desserts. A lot of the same ingredients are used to maximize usage (and to further help your wallet), yet the recipes are different enough to keep your meals from becoming humdrum. Enjoy! – Samantha Hunter, RD
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BREAKFASTS Cinnamon Pear Oatmeal............4 Greek Yogurt Parfait............5 Cinnamon French Toast with Agave Nectar............6 Sweet Yellow Tomato Ham and Cheese Omelet............7 Egg and Salsa English Muffin............8
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cinnamon pear oatmeal ¼ cup oats ½ cup pear, chopped 2 tablespoons flaxseeds, ground ¼ teaspoon cinnamon, ground 2 teaspoons honey Bring a small pot of water to a boil. Add oats and pear. Reduce heat and cook oats according to package directions. Top with flaxseeds, cinnamon and honey. Serves one. NUTRITION INFORMATION 228 calories, 6g fat, 1g saturated fat, 4g polyunsaturated fat, 2g monounsaturated fat, 42g carbs, 9g fiber, 6g protein, 2mg sodium.
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Dietitian Says: Talk about a nutritionally dense breakfast! The oats, pear and flaxseeds are a great source of soluble fiber, which slows the absorption of sugar, keeping blood sugar and energy levels stable. Flaxseeds are also a great source of polyunsaturated omega-3 fatty acids, or the good fats, important for heart health. Cinnamon also has been linked in recent studies to maintaining blood sugar levels, better memory and cognitive function, and increasing metabolism. This recipe also is very low in sodium, which is beneficial for blood pressure and heart health. On top of that, the fat and fiber in this recipe will have you feeling satisfied for hours!
Dietitian Says: My favorite meal of the day, and it’s a perfect combo of protein and carbohydrates. Greek yogurt is significantly higher in protein than regular yogurt, and since we usually combine yogurt with other carbs such as fruit, honey and granola, it creates a better balance. Yogurt also is rich in probiotics, or the good bacteria, which help maintain gut health!
greek yogurt parfait 1 cup nonfat Greek yogurt, such as Fage 0% ½ cup blueberries 2 teaspoons honey 3 whole strawberries, chopped 1 teaspoon flaxseeds, ground Fill a parfait glass or bowl with ½ cup Greek yogurt, add blueberries and 1 teaspoon honey. Add the rest of the yogurt and top with chopped strawberries, flaxseeds and another teaspoon honey. Serves one. NUTRITION INFORMATION 225 calories, 1g fat, 0g saturated fat, 34g carbs, 3g fiber, 21g protein, 87mg sodium.
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cinnamon french toast with agave nectar Olive oil cooking spray 2 egg whites ¼ teaspoon cinnamon 2 slices Nature’s Own double fiber wheat bread 2 tablespoons agave nectar Heat a skillet to medium heat and coat with cooking spray. In a small bowl, whisk egg whites and cinnamon. Dunk each slice of bread in the egg and cinnamon mixture on both sides and let sit for no longer than 15 seconds. Add to pan. Pan fry each side for about 2 to 3 minutes or until browned. Serve topped with 1 tablespoon agave nectar per slice. Serves one. NUTRITION INFORMATION 256 calories, 1g fat, 0g saturated fat, 59g carbs, 12g fiber, 13g protein, 379mg sodium.
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Dietitian Says: A nutritious twist on an old classic! Each slice of Nature’s Own double fiber wheat bread serves up 5 grams of fiber and is only 50 calories. The entire meal provides you with almost half of your daily fiber needs. Depending on your age and gender, our daily recommendations are between 25 and 38 grams, however, the average American is only getting around 15 grams per day. Swap out your syrup with agave nectar, too. This food has been claimed to be a low glycemic index food dulling blood sugar spikes, however, the jury is still out on how accurate these claims are.You should still make the switch though because agave nectar is minimally processed, contains no artificial substances, and is lower in calories and sugar, unlike its syrup counterpart. Derived from the same plants as tequila, agave also was believed by Aztecs to have healing powers when mixed with salt. Modern medicine actually confirms this belief, proving that it is effective against skin bacteria, such as staphylococcus aureus. I’d leave any treatment for serious medical conditions up to the professionals, though!
sweet yellow tomato ham and cheese omelet Olive oil cooking spray 2 eggs; 1 whole and 1 egg white 5 small yellow tomatoes (grape tomato size) 2 slices deli ham such as Hormel Natural Choice nitrate-free honey ham, diced 2 tablespoons reduced fat mozzarella cheese, shredded Black pepper to taste Heat a small skillet to medium heat. In a small bowl, whisk egg and egg white. Spray skillet with cooking spray and add egg mixture. Halve the yellow tomatoes and add to pan with diced ham, cheese and ground pepper. Let omelet cook about 2 minutes before folding into a half-moon shape. Cook about 2 to 5 more minutes or until omelet is no longer runny and slightly browned on the bottom. Serves one. NUTRITION INFORMATION 180 calories, 8g fat, 2.6g saturated fat, 5g carbs, 1g fiber, 21g protein, 555mg sodium.
Dietitian Says: Kick off your morning with a punch of protein. So many of our breakfasts nowadays are cereal (carb), milk (carb), fruit (carb) and juice (more carbs). It’s important for us to balance our meals for better blood sugar control as well as for control of our waistline. Add some fresh fruit to this breakfast to create a filling meal sure to hold you over until your next mealtime. Egg yolks contain about 5 grams fat, so if you’re looking to reduce fat all the more, swap the whole egg for another egg white or use an egg substitute such as Egg Beaters or All Whites.
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egg & salsa english muffin 1 English muffin, such as Thomas Better Start 1 egg 1 wedge Laughing Cow garlic and herb flavor 2 tablespoons salsa Toast the English muffin via toaster or toaster oven. Poach, boil or pan fry egg with cooking spray. Spread one side of muffin with cheese wedge. Add salsa between layers. Serves one. NUTRITION INFORMATION 215 calories, 8g fat, 2.5g saturated fat, 29g carbs, 8.5g fiber, 14g protein, 713mg sodium.
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Dietitian Says: Better your McMuffin with this muffin! Kids and husbands alike can make this one. Adding salsa to breakfast also helps get one of your 5 or more veggie servings you need each day. Cut fat by substituting egg whites. At 35 calories per wedge, you can try any and all of the Laughing Cow wedge flavors!
LUNCH Health Nut Sandwich............10 Super Strawberry and Sprouts Salad............11 Fish Tacos with Spicy Greek Yogurt Sauce............12 Curry Chicken Salad Sandwich............13 Flat-Out Amazing Ham & Mushroon Pizza............14
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health nut sandwich 2 slices Nature's Own double fiber wheat bread or Orowheat whole grain sandwich thin ¼ avocado 1 Roma tomato, sliced 4 or 5 spinach leaves 2 tablespoons banana peppers ¼ cup alfalfa sprouts 2 or 3 small mushrooms, sliced 2 or 3 slices nitrate-free turkey, such as Hormel Natural Choice or Applegate Farms 1 teaspoon reduced fat olive oil mayo 1 teaspoon mustard or honey mustard Part sandwich thin and mash avocado on one half. Layer the rest of the ingredients. Add mayo and mustard to other half of the sandwich thin. Grill sandwich (optional) using either a George Foreman grill, panini maker or toaster oven until toasted. Serve immediately. Serves one. NUTRITION INFORMATION 258 calories, 9g fat, 0.7g saturated fat, 1g polyunsaturated fat, 3.4g monounsaturated fat, 37g carbs, 15g fiber, 20g protein, 882mg sodium.
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Dietitian Says: The disease-fighting power of all these veggies combined with your traditional sandwich ingredients makes this an ultimate (and very tasty) sandwich. It’s also a great combination of carbs, fat and protein with your daily intake of fiber. Sodium nitrates/nitrites are commonly used as preservatives in deli meats, bacon and other prepackaged meats; however, recent research proposes a link between nitrates and heart disease and cancer. Therefore, better to be safe than sorry! Go ahead and ditch sodium nitrate-containing foods from your diet. You can find them listed in the ingredients section of the nutrition facts label.
super strawberry & sprouts salad with balsamic vinegar dressing Salad 2 cups raw spinach 1 cup alfalfa sprouts ½ cup tomato, diced 3 mushrooms, sliced ¼ cup carrot, chopped 3 strawberries
Dietitian Says: This salad packs almost as many vitamins and minerals as a multivitamin, but you will find the salad to be more satisfying. Be aware of your dressing serving size as the olive oil adds a lot of fat. Three ounces of baked or grilled meat also can be added to increase protein and flavor.
Dressing ½ cup balsamic vinegar 1 teaspoon dark brown sugar 1 teaspoon garlic, minced ¼ teaspoon salt ¼ teaspoon pepper ½ cup extra virgin olive oil
Mix all salad ingredients and arrange on plate. To prepare the dressing, whisk all ingredients slowly adding in oil. Pour into screw-top jar, and shake to combine. Serve 2 tablespoons over salad. Salad serves one; dressing serves eight. NUTRITION INFORMATION Salad: 110 calories, 0g fat, 0g saturated fat, 21g carbs, 13g fiber, 8g protein, 95mg sodium. Dressing: 52 calories, 6g fat, 0g saturated fat, 2g carbs, 0g fiber, 0g protein, 74g sodium.
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fish tacos with spicy greek yogurt sauce 1 6-ounce tilapia fillet 2 teaspoons lime juice, fresh (split) 1 /8 teaspoon cayenne pepper 1 /8 teaspoon salt 2 6-inch corn tortillas 2 tablespoons canned black beans, rinsed and drained ½ cup shredded cabbage ¼ tomato diced ½ cup fat-free Greek yogurt 2 tablespoons reduced fat olive oil mayo 1 to 2 teaspoons Tabasco sauce salt to taste Pre-heat oven to 375 degrees. Drizzle tilapia fillet with 1 teaspoon lime juice and season with cayenne pepper and salt. Bake for 20 minutes. Toast corn tortillas in toaster oven and top each with 3 ounces cooked tilapia, 1 tablespoon black beans, cabbage and tomatoes. Spicy Greek yogurt sauce In small bowl, mix yogurt, mayo, 1 teaspoon lime juice, Tabasco sauce and salt. Top tacos with sauce. Serves one. NUTRITION INFORMATION 472 calories, 5g fat, 1.6g saturated fat, 41g carbs, 9g fiber, 62g protein, 817mg sodium.
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Dietitian Says: This recipe is a great source of protein and fiber while still being low in fat. It’s also an easy way to get veggies in with meals. If you’re not a tilapia fan, this recipe can easily be swapped with another fish of your choice or grilled chicken. Find other uses for the Greek yogurt sauce, such as on top of salads, grilled meats and chili.
curry chicken salad sandwich 3 ounces raw chicken breast 1 /3 cup raw spinach ½ cup halved grapes or ¼ cup raisins 1 tablespoon Kraft reduced fat olive oil mayonnaise 1½ tablespoons nonfat Greek yogurt ½ teaspoon curry powder ½ whole-wheat pita Bring a small pot of water to a boil. Boil chicken breast for about 8 to10 minutes or until thoroughly cooked. Shred chicken with a fork and place into medium-sized bowl. Combine spinach, grapes, mayo, Greek yogurt and curry powder with chicken in bowl. Serve between two slices of bread with mixed greens.
Dietitian Says: One of my favorite lunches! Easy to make in large batches and keep in the fridge to use at your leisure. You can substitute sandwich thins for the half pita if you prefer – Nature’s Own double fiber bread provides 50 calories as well as 5 grams of fiber per slice. Tomato, mushrooms, green peppers and other veggies also make great additions to increase veggie servings.
Serves one. NUTRITION INFORMATION 290 calories, 7g fat, 0.5g saturated fat, 32g carbs, 3g fiber, 25g protein, 324mg sodium
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flat-out amazing ham & mushroom pizza 1 Flat-Out wrap ½ cup low-calorie, low-fat, low-sodium marinara sauce ¼ cup part-skim, reduced-fat mozzarella cheese 2 slices deli ham such as Hormel Natural Choice nitrate-free honey ham, diced 1 cup mushrooms, sliced 1 cup yellow tomatoes, sliced Pre-heat oven to 350 degrees. Lay out wrap on cookie sheet and layer remaining ingredients. Bake 10 minutes or until cheese slightly browns. Serves one. NUTRITION INFORMATION 309 calories, 8g fat, 2.8g saturated fat, 38g carbs, 12g fiber, 30g protein, 1,234mg sodium.
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Dietitian Says: Very little prep work and very delicious pay-off! Flat-Out wraps can be found at Wal-mart, Sam’s Club and Costco, are so versatile, and vary between 90 to 130 calories a wrap (My favorite is the multigrain with flax:100 calories, 8g fiber and 9g protein). The rest of the ingredients are interchangeable depending on your preference and whichever extra veggies, cheese or meat you have sitting around in the fridge. Watch out for calories and fat from cheese if you use more than ¼ cup. Also, I’m a big fan of Ragu light tomato and basil as a marinara sauce because of the extra veggies and because it’s lower calorie in comparison to other brands such as Bertolli and Prego. Sodium also is higher in this recipe because of the deli ham, marinara sauce and cheese, so feel free to interchange ham with grilled chicken and make your own marinara with fresh tomatoes, garlic and onion.
DINNER Spaghetti Squash Lasagna............16 Lemon Parsley Salmon en Papillote............17 Walnut Pesto Over Angel Hair............18 Momma’s Turkey Meatloaf............19 Sam’s Chicken Marsala............20 I’ll Have What She’s Having . 15
spaghetti squash lasagna Olive oil cooking spray 1 onion, chopped 2 tablespoons garlic, minced 1 cup part-skim mozzarella cheese, shredded 1 spaghetti squash, halved lengthwise, seeded
2 14-ounce cans stewed tomatoes 2 cups zucchini, grated 1 tablespoon Italian seasoning 1 cube vegetable bouillon Black pepper to taste
Preheat oven to 325 degrees. Spray a baking sheet with a thin layer of cooking spray. Place squash halves cut side down on the baking sheet. Bake squash 35 minutes, or until a knife can be easily inserted. Remove from oven and let cool. Spray a non-stick saucepan with cooking spray and over medium heat, sauté the onion and garlic until golden brown. Stir in tomatoes, zucchini, Italian seasoning, vegetable bouillon cube and black pepper. Cook for 15 minutes, or until a medium-thick sauce develops. Remove squash strands with a fork. Layer a deep pan or the shells of the spaghetti squash with sauce first, then a layer of spaghetti squash, olives and mozzarella cheese. Repeat layers. Top with remaining mozzarella and Parmesan cheese. Bake for 20 minutes or until cheese begins to brown. Serves six. NUTRITION INFORMATION 280 calories, 13g fat, 4g saturated fat, 18g carbs, 2g fiber, 20g protein, 103mg sodium.
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Dietitian Says: This is a great meal for those trying to eat more veggies but don’t necessarily like the taste of them. Traditional spaghetti or pasta can have around 130 calories per cup versus spaghetti squash, which has a mere 35 calories per cup. Meat lovers also can add cooked, extra-lean minced turkey or lean ground beef to the sauce
lemon parsley salmon en papillote Parchment paper 1 cup spinach ½ cup carrot, shredded 4 3-ounce salmon fillets 4 teaspoons butter, softened (preferably light such as Smart Balance Light) 4 teaspoons garlic, minced 1 lemon, thinly sliced 1 cup parsley, coarsley chopped Preheat oven to 425 degrees. Cut parchment paper into four 18-inch long pieces. Fold each piece in half and draw a large half heart onto each piece, using the fold as the heart’s center. Cut out the shape and unfold. Divide spinach and carrots among the parchment pieces. Combine butter and garlic and rub each salmon fillet with mixture. Place each filet on top of the vegetables. Top each filet with lemon slices and ¼ cup chopped parsley. Starting at the top of each heart, fold the edges of the parchment in, tucking the edges as you go. Twist the end tip to secure tightly. Place packets on baking sheet and bake for 15 to 18 minutes or until the parchment puffs up. Cut open and serve immediately.
Dietitian Says: If you ever had difficulty cooking fish to the right consistency, this recipe is for you. By baking the fish in paper, or en papillote, it perfectly steams both the fish and the vegetables. Not a fan of salmon? Swap it for halibut, tuna, tilapia or whichever fish you prefer. Just be aware that the cooking time may change depending on the thickness of the filet.
Serves four. NUTRITION INFORMATION 218 calories, 10g fat, 4g saturated fat, 18g carbs, 2g fiber, 20g protein, 103mg sodium.
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walnut pesto over angel hair ¼ teaspoon Italian seasoning ¼ cup walnuts 2 ½ teaspoon salt /3 cup fresh parsley, shopped ¼ teaspoon black pepper 1 teaspoon sage, ground 1 teaspoon garlic, minced 2 tablespoons extra virgin olive oil 5 tablespoons Parmesan, grated and divided (low sodium preferred) 1 package multigrain angel hair pasta such as Barilla plus multigrain Preheat oven to 350 degrees. Spread the walnuts on a baking sheet and toast until lightly golden and fragrant, about 8 minutes. Let cool. Bring a large pot of water to a boil. Cook the angel hair according to package directions. Drain, reserving ½ cup of the pasta water. Combine the parsley, sage, garlic, salt, pepper and walnuts in a blender; pulse until finely chopped. Drizzle in the olive oil and blend well. Add 3 tablespoons of the Parmesan; pulse quickly to combine. Transfer the pesto to a serving bowl and add reserved pasta water. Add angel hair pasta and toss to combine. Top with remaining cheese and additional black pepper to taste. Garnish with fresh parsley. Serves five. NUTRITION INFORMATION 338 calories, 11g fat, 2g saturated fat, 46g carbs, 5g fiber, 14g protein, 229mg sodium.
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Dietitian Says: Very simple yet elegant dish to prepare to impress some friends and family or yourself. Although the recipe is high in fat, you’ll be receiving heart healthy fats from the walnuts and olive oil. The multi-grain pasta also packs a good serving of fiber. You can also add grilled chicken to increase protein. Triple the recipe minus the pasta and use the pesto (pictured above) to add flavor to sandwiches, fish, burgers, eggs, salads, and anything else you can think of!
mamma’s turkey meatloaf 1½ pounds extra-lean ground turkey (like Jennie-O extra lean ground turkey) ½ cup ketchup (no high fructose corn syrup preferred) 1 cup oats 1 cup onion, finely chopped ½ cup carrots, shredded 2 teaspoons garlic, minced 1 egg, lightly beaten ½ teaspoon salt 2 tablespoons Worcestershire sauce ½ teaspoon pepper Preheat oven to 350 degrees. Combine all ingredients in large bowl; mix lightly but thoroughly. Bake 50 to 55 minutes or until meatloaf reaches an internal temperature of 170 degrees. Let stand 5 minutes before slicing.
Dietitian Says: Friends and family favorite! This recipe is so easy to prepare and is a great source of lean protein. The sauce will add a lot of extra sodium and some calories, but is a great addition to the loaf. Pair with some sautéed veggies to complete the meal.
Optional sauce Combine ½ cup grated onion, 1 cup ketchup, 4 tablespoons distilled vinegar, 2 tablespoons brown sugar, 2 tablespoons Worcestershire sauce and add to meatloaf 20 minutes before done. Sauce will add 76 calories, 19 grams of carbohydrates and 564 milligrams of sodium per serving. Serves six. NUTRITION INFORMATION 221 calories, 3g fat, 0.5g saturated fat, 19g carbs, 2g fiber, 29g protein, 562mg sodium.
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sam’s chicken marsala Dietitian Says: This healthy version won’t sacrifice one bit of flavor and can be ready in 15 minutes. The great part is that most of these ingredients you probably already have on hand; and if you don’t, the ingredients are easily used in other dishes. Fat-free half and half cuts the fat but still functions the same as the original Mix flour with salt and pepper and dredge chicken breast in mixture. Heat large to slightly thicken the sauce. This is a skillet to medium heat and coat with olive oil cooking spray. Sauté garlic and great serving of veggies too while getting onion for 1 minute then add mushrooms and cook 3 minutes before adding the a power punch of protein. Be aware spinach and cooking an additional 2 minutes. Push veggies to the side and add of the sodium content, however, chicken breast; sear 2 to 3 minutes per side, add masala wine and reduce heat so because it is nearly half of the daily wine evaporates and half is left. Add half and half and allow sauce to further recommendation. reduce. Serve immediately. 2 tablespoons whole-wheat flour ¼ teaspoon salt ¼ teaspoon pepper 1 4-ounce chicken breast, butterflied Olive oil cooking spray 1 teaspoon garlic, minced 2 tablespoons onion, diced
1 cup mushrooms, sliced 2 ½ cups raw spinach 1 /3 cup marsala wine 1 tablespoon fat-free half and half
Serves one. NUTRITION INFORMATION 309 calories, 2g fat, 0g saturated fat, 46g carbs, 7g fiber, 36g protein, 1,007mg sodium.
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SIDES Savory Slaw............22 Butternut Squash Fries............23 Raisin Quinoa............24 Sautéed Veggies Galore............25 Garlic Cauliflower Mashed Potatoes............26
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savory slaw ¼ cup reduced fat olive oil mayo ¼ cup Greek yogurt 2 tablespoons red wine vinegar 1 teaspoon honey mustard 1 teaspoon agave ¼ teaspoon seasoned salt ½ teaspoon black pepper 1 head cabbage, shredded 1½ cups carrots, shredded Combine all ingredients except cabbage and carrots and mix well. Add sauce to cabbage and carrots and toss well. Refrigerate at least 2 hours before serving. Serves six. NUTRITION INFORMATION 109 calories, 2g fat, 0g saturated fat, 21g carbs, 7g fiber, 5g protein, 182mg sodium
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Dietitian Says: So easy to make, you could do it in your sleep! (Although not recommended.) Most coleslaws are laden with mayo, which is so very unnecessary because a little will go a long way and the other ingredients spice up this popular barbecue side. Got some cabbage left over? Leave out the tired old bun by wrapping your next sandwich in this versatile veggie. Just steam the outer leaves in the microwave (1 leaf, 1 tablespoon water, covered and nuked for 1 minute) and save yourself at least 100 calories! Cabbage has the wonderful ability of helping us lower cholesterol plus its bland taste easily allows us to use it hundreds of ways.
butternut squash fries Olive oil cooking spray 2 pounds butternut squash ¼ teaspoon black pepper 1 cup pomegranate juice ½ cup ketchup (no HFCS preferred) ½ teaspoon Tabasco sauce Preheat oven to 425 degrees. Peel skin from butternut squash. Cut in half lengthwise and de-seed. Cut each half in half and cut squash into French fry pieces. Coat a cookie sheet with olive oil cooking spray and spread out fries on sheet. Sprinkle fries with salt and pepper. Bake for 30 minutes, flipping fries halfway through, or until fries start to crisp or brown. Sweet and spicy ketchup Using a small saucepan, heat pomegranate juice over medium heat until reduced by half. Add ketchup and Tabasco sauce and whisk. Serves four. NUTRITION INFORMATION Fries: 86 calories, 0g fat, 0 saturated fat, 22g carbs, 4g fiber, 2g protein, 8mg sodium Sweet & Spicy Ketchup: 50 calories, 0g fat, 0 saturated fat, 13g carbs, 0g fiber, 0.5g protein, 339mg sodium
Dietitian Says: With no fat and lots of fiber, these fries kick the potato kind to the curb. Butternut squash is loaded with antioxidants such as alpha and beta carotenes and lutein. Also a great source of vitamin A, folate, thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, and vitamin C. Pomegranate juice is a good source of vitamin K, potassium and manganese; so together you are getting way more for your buck than the typical saturated fat and cholesterol.
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raisin quinoa Olive oil cooking spray 1 small onion, chopped 1 teaspoon minced garlic ¾ cup quinoa 1½ teaspoon curry powder ½ teaspoon pepper 1 cup low sodium chicken broth ½ cup water ½ cup raisins Spray a medium sized saucepan with cooking spray and sauté the onion and garlic over medium heat until the onion is softened (about 5 to 7 minutes). Stir in the remaining ingredients, except raisins. Bring to a boil, then reduce heat to mediumlow, cover and let simmer 15 minutes. Add raisins and continue simmering until quinoa softens (about 5 more minutes). Can be served warm or cold. Serves four. NUTRITION INFORMATION 195 calories, 2.5g fat, 0.4g saturated fat, 39g carbs, 4g fiber, 7g protein, 24mg sodium
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Dietitian Says: Quinoa is much higher in protein (and contains all 8 essential amino acids) than your traditional starchy side and is a good source of fiber. Quinoa is actually a seed grown in the Andes mountains of Peru and was considered a superfood by the Incas. This side is best served with a higher protein, lower carb entrée to balance the meal.
sauteed veggies galore Olive oil cooking spray 1 teaspoon minced garlic 1 small onion, sliced 1 red pepper, sliced 1 cup sliced zucchini squash 1 cup sliced mushrooms 1 roma tomato, diced 2 cups spinach ¼ cup balsamic vinegar Spray a medium sized skillet with cooking spray and sauté the onion and garlic over medium heat for about 2 minutes then add red pepper, zucchini and mushrooms. Continue cooking for about 5 minutes. Add tomato, spinach and balsamic vinegar and sauté until spinach withers. Serves two. NUTRITION INFORMATION 130 calories, 0g fat, 0g saturated fat, 26g carbs, 4.5g fiber, 5g protein, 50mg sodium.
Dietitian Says: Veggies, veggies and more veggies! This recipe practices the idea of volumetrics – or getting more food for the same amount of calories and fat. This recipe is also very versatile depending on which veggies you have on hand so feel free to switch it up. Pairs well with the protein of your choice for the perfect meal.
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garlic cauliflower mashed potatoes 2 small red potatoes 1½ cups cauliflower, chopped 1½ tablespoons nonfat Greek yogurt 1 tablespoon unsweetened almond milk ½ teaspoon garlic, minced Optional salt and pepper to taste Place potatoes and cauliflower in a medium microwave-safe bowl with 2 tablespoons water. Cover and microwave for 6 minutes until very tender. Drain excess water. In a separate small bowl, mix yogurt, half and half and garlic and using a potato masher or fork, add mixture to potatoes and cauliflower and mash until completely blended. Add salt and pepper to taste. Serves two. NUTRITION INFORMATION 126 calories, 0.4g fat, 0g saturated fat, 27g carbs, 4g fiber, 5g protein, 58mg sodium
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Dietitian Says: Very easy and oh-so-creamy! Traditional garlic mashed potatoes can have up to 500 calories and a whopping 30 or more grams of fat, and that’s not even your main dish! If you’re a texture-sensitive person, puree the cauliflower after cooking using a food processor or blender then add them to the potatoes. Cauliflower and other cruciferous vegetables are linked to cancer prevention – specifically bladder, breast, colon, prostate and ovarian – by helping the body detox, acting as an antioxidant and decreasing inflammation; so help yourself to this side a few times a week.
DESSERTS Chocolate Chip Cookies............28 Chilled Key Lime Yogurt Pie............29 Elvis Ravioli............29 Black Bean Walnut Brownies............30 Pumpkin Carrot Cake............31 I’ll Have What She’s Having . 27
chocolate chip cookies Olive oil cooking spray 2 /3 cup applesauce (no sugar added) 4 tablespoons reduced fat butter (like Smart Balance light) ¾ cup agave nectar 2 teaspoons vanilla extract 2 egg whites ¼ teaspoon nutmeg 1 banana 1 teaspoon baking soda 1 ½ cups whole-wheat flour 1 teaspoon salt 1 cup old-fashioned oatmeal 6 ounces dark chocolate chips Preheat oven to 350 degrees and spray cookie sheet with olive oil spray. In one bowl combine applesauce, butter, agave, vanilla extract, egg whites and banana. Mix well. In another bowl, combine flour, oatmeal, nutmeg, baking soda and salt. Combine both mixtures to form dough, and add chocolate chips. Spoon 1 tablespoon of dough onto sheet about 1 inch apart. Bake 10 minutes or until slightly brown. Makes 24. NUTRITION INFORMATION 119 calories, 3g fat, 1.5g saturated fat, 22g carbs, 2g fiber, 2g protein, 168mg sodium
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Dietitian Says: My weakness! These cookies subside any junk food craving I have and add a little bit of fiber in the process. These also are excellent for a breakfast on the run. Just be sure to pair it with a protein-type food to fully satisfy your belly.
chilled key lime yogurt pie
Dietitian Says: Protein in a pie? Yep, there sure is! Definitely a guiltless treat to enjoy anytime of the day. The bran crust also is versatile for any other pies. Make sure to completely blend the yogurt and brown sugar for better taste (electric mixer is probably best).
Crust Olive oil cooking spray 1 cup Fiber One bran cereal ¼ cup light butter (like Smart Balance light) 2 tablespoons water Filling 6 cups nonfat Greek yogurt ½ cup brown sugar ½ cup fresh squeezed limejuice
Preheat oven to 350 degrees. Spray pie pan with cooking spray. Using a food processor or blender, pulse bran cereal, light butter and water to create a crust. Press the crust onto the bottom and sides of the pie pan and bake 10 minutes. In a separate bowl, mix filling ingredients until blended. Once crust has cooled, pour in filling and freeze for about 1 hour. Serve chilled. Serves twelve. NUTRITION INFORMATION 124 calories, 2g fat, 0.5g saturated fat, 16g carbs, 2g fiber, 12g protein, 94mg sodium
elvis ravioli 2 tablespoons peanut butter, room temperature 1 banana, diced 16 small square wonton wrappers (often stocked near refrigerated tofu) Olive oil cooking spray To make filling, combine peanut butter and banana in small bowl. Set out a plastic container(s) large enough to fit ravioli. Lay a wonton wrapper on a flat, clean, dry surface. Spoon about a teaspoon of filling onto the wonton. Moisten edges of the wonton with a little bit of water and fold into a triangle shape, tightly sealing the edges together. Repeat with the rest of the wrappers, placing each flat in the container(s). Freeze ravioli for one hour. Using a large skillet over medium heat, coat skillet with cooking spray and evenly place ravioli in the skillet for about 2 to 3 minutes or until slightly puffy. Flip and cook other side for 1 to 2 minutes, however, be careful not to flip again as ravioli may fall apart. Allow to cool slightly and serve. Serves four NUTRITION INFORMATION 159 calories, 5g fat, 1g saturated fat, 24g carbs, 2g fiber, 5g protein, 220mg sodium.
Dietitian Says: The King would’ve been proud of this concoction! Although it does take a lengthy amount of time to prepare these sweet little morsels, I assure you they’re well worth the wait (and weight). Wonton wrappers are a great low-calorie food that are so versatile. Most people wouldn’t think of wontons as healthy because they are generally fried and have other fats added to them, but at 160 calories and 0.5 grams of fat for 8 wrappers, they’re a food you should add to your repertoire!
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black bean walnut brownies 1 15-ounce can black beans, drained and rinsed 2 tablespoons whole wheat flour 1 cup unsweetened applesauce 1 cup brown sugar, unpacked ½ cup cocoa powder 1 cup water 2 tablespoons vanilla extract ½ teaspoon baking powder Pinch salt ¾ cup dark chocolate chips, divided 1 cup walnuts Preheat oven to 350 degrees and spray baking pan with cooking spray. Using a food processor or blender, blend black beans, applesauce, cocoa powder, vanilla extract, baking powder, salt and ½ cup chocolate chips. Pour batter into pan and top with remaining chocolate chips and walnuts. Bake 50 to 55 minutes or until toothpick placed in the center of the pan comes out clean. Serves 16 (2-inch squares). NUTRITION INFORMATION 181 calories, 7g fat, 2g saturated fat, 27g carbs, 4g fiber, 4g protein, 38mg sodium
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Dietitian Says: Fool friends, family, the mailman or whoever with this recipe! Using a Truvia or stevia in the raw sweetener will save about 35 calories per serving, which may or may not be worth it because it will have a distinct aftertaste. If the center is still fudgy after 55 minutes, refrigerate for a couple hours after cooling to obtain the desire texture. These are wonderful topped with some vanilla frozen yogurt too. I’m getting hungry just thinking about them!
pumpkin carrot cake 1 package carrot cake, such as Betty Crocker super moist carrot cake 1 15-ounce can pure pumpkin ¼ cup Greek yogurt Optional frosting 4 ounces fat-free cream cheese ¼ cup light brown sugar ¼ teaspoon nutmeg Preheat oven to 350 degrees. Spray cake pan with cooking spray. Combine carrot cake, pure pumpkin and Greek yogurt to form a thick batter. Bake as directed on carrot cake directions. For the frosting, use an electric mixer to combine cream cheese, brown sugar and nutmeg. Apply to cake once cooled. Serves 12. NUTRITION INFORMATION Cake: 181 calories, 2.5g fat, 0.8g saturated fat, 19g carbs, 1g fiber, 2g protein, 269mg sodium. Cake with frosting: 208 calories, 2.7g fat, 1g saturated fat, 42g carbs, 1g fiber, 4g protein, 337mg sodium.
Dietitian Says: The endless possibilities of cake-in-a-box! While this cake is more earthy, feel free to interchange it for your own favorite cake. I’ve found that white cake with the same amount of pure pumpkin, greek yogurt and ¼ cup chocolate chips makes awesome chocolate chip cupcakes. However wonderful these combos sans oil and eggs may be, I definitely don’t recommend having them as a regular occurrence in your diet, but if the occasion calls for it, go to town! Just remember “everything in moderation’ and you will be on your way to not only a healthy diet, but a happy one.
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