Food Cures (29 page)

1 pink or red grapefruit (or blood orange), sectioned and mixed with 1 cup fat-free or 1% reduced-fat cottage cheese. Top with 1 to 2 tablespoons wheat germ.

Sauté ½ cup chopped onion, ½ cup sliced bell pepper, and 1 sliced jalapeño chile pepper (with flesh and seeds) in nonstick cooking spray until soft. Beat 1 whole omega-3-for-tified egg with 2 egg whites, and scramble with the sautéed vegetables until eggs are cooked through. Wrap in a whole grain tortilla (150 calories or less) and add optional salsa and/or hot sauce.

1 serving (2 cups) Tropical Mango-Citrus Smoothie, with 1 slice whole wheat bread, toasted and topped with 2 heaping tablespoons fat-free or 1% reduced-fat cottage cheese and sprinkled with 1 tablespoon wheat germ.

1 cup whole grain fortified cereal mixed with 1 cup fat-free milk (or enriched/fortified soy milk) and topped with 1 tablespoon chopped walnuts and ½ cup fresh berries (sliced strawberries, blueberries, raspberries, blackberries, elderberries, or lingonberries).

½ cup dry instant oatmeal prepared with 1 cup fat-free milk (or enriched/fortified vanilla soy milk), flavored and mixed with 2 teaspoons vanilla extract, ½ cup canned 100% pure pumpkin puree, a pinch of salt, and 2 to 3 teaspoons sugar (or 1 packet artificial sweetener). Top with optional 1 tablespoon wheat germ.

3 cups leafy greens topped with 4 ounces (total) of any of the following high protein options: wild salmon (with bones), sardines (with bones), mackerel (not king), crab, shrimp, Pacific oysters, tilapia, black cod, turkey breast, grilled chicken (or 2 hard-boiled eggs). Mix with ½ chopped tomato, ¼ chopped red onion, ¼ cup sliced mushrooms, 1 sliced red bell pepper, 1 sliced jalapeno chile pepper, 2 chopped beets, ½ cup chopped carrots, and ¼ cup corn. If desired, add optional red cabbage and chopped celery. Toss with 1 to 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

1 whole wheat pita, lightly toasted and filled with romaine lettuce, 3 to 4 ounces cooked chicken breast, 1 ounce crumbled reduced-fat feta cheese, and thin slices of tomato and red onion. Drizzle with plain balsamic vinegar or fresh lemon juice. Season with salt and pepper to taste. Enjoy with crunchy celery and red pepper sticks.

4 ounces sliced turkey breast (or lean ham), unlimited lettuce, sliced tomato, onion, and roasted red peppers on 2 slices whole grain bread. Add optional sliced chile pepper, mustard, and 1 to 2 teaspoons reduced-fat mayonnaise. Enjoy with large handful baby carrots.

2 to 3 cups Butternut Squash Soup or any prepared low-fat soup without cream. Serve with a salad of unlimited leafy greens topped with 3 ounces canned sar dines, wild salmon, light tuna packed in water, or grilled chicken; drizzle with fresh lemon juice or plain vinegar and season with salt and pepper to taste.

Beat 1 whole 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 any of the following vegetables: mushrooms, onion, peppers (bell and hot), broccoli, kale, spinach, tomato. Fold omelet over and cook until egg mixture is firm. Enjoy with 1 medium plain baked white or sweet potato (or 2 cups hearty vegetable soup).

1 serving Wild Salmon Salad, or drain and mash 5 to 6 ounces canned Alaskan salmon (or lump crab meat) and mix with 2 teaspoons reduced-fat mayonnaise, minced onion, and optional mustard or horseradish. Serve over a bed of leafy greens. Enjoy with 1 (70-calorie) whole grain pita bread, split and toasted (or 100 calories of whole grain crackers).

1 (5-ounce) lean turkey burger (or vegetarian burger) with optional sliced tomato, onion, and roasted peppers on ½ whole grain bun (or in small 70-calorie pita pocket). Enjoy with 1 cup vegetables (broccoli, cauliflower, kale, Brussels sprouts, sugar snap peas, Swiss chard, beets, spinach, or asparagus), steamed, grilled, roasted, or lightly sautéed in 1 teaspoon olive oil or nonstick cooking spray.

6 ounces tilapia fillet (or other fish) seasoned with 1 teaspoon olive oil, fresh ground pepper, pinch kosher salt, and fresh lemon juice. Bake, uncovered, in 400°F oven for 10 to 12 minutes. Serve with 1 cup steamed broccoli (or cauliflower, kale, Brussels sprouts, sugar snap peas, Swiss chard, beets, spinach, or asparagus) and 1 medium baked sweet potato topped with optional ground cinnamon.

1 serving Sweet and Sour Tofu-Veggie Stir-Fry. Chicken or shrimp may be substituted for the tofu. Add ½ cup sliced red onion and, if your taste buds can handle it, double up on the jalapeño peppers. Enjoy with 1 cup cooked brown rice.

1 serving Grilled Rockefeller Oysters, with 5 ounces grilled wild salmon or other fish seasoned with 1 teaspoon olive oil, pinch kosher salt, ground black pepper, and preferred seasonings. Serve salmon over a large mound of leafy greens mixed with optional sliced red onion, pepper, mushrooms, and tomato. Drizzle with 2 tablespoons reduced-calorie dressing (or plain balsamic vinegar or fresh lemon juice).

5 ounces lean sirloin steak served with optional horseradish dip (2 teaspoons horseradish mixed with 1 tablespoon reduced-fat mayonnaise). Enjoy with ½ medium baked potato topped with 1 to 2 tablespoons warm marinara sauce, plus 1 serving Gingered Carrots.

1 serving Slow-Cooker Chicken Curry and Vegetables over ½ cup cooked brown basmati rice.

1 serving Angel Hair Pasta with Roasted Pumpkin, Sage, and Walnuts or 2 cups cooked whole wheat pasta mixed with ½ cup marinara sauce and 1 cup of any cooked Best Vegetables (below) or any vegetable from the grocery list. Serve with leafy green salad tossed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

5 ounces grilled Rosemary Chicken with 2 cups Sautéed Swiss Chard. Enjoy with 1 cup baby carrots.