Food Cures (45 page)
Authors: Carol Svec
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Cottage Cheese and Cantaloupe
½ cantaloupe filled with 1 cup fat-free or 1% reduced-fat or cottage cheese and topped with 1 tablespoon sunflower seeds and 1 tablespoon slivered almonds (or chopped walnuts).
Cereal with Milk and Fruit
1 cup whole grain fortified cereal (any brand 120 calories or less per serving) with 1 cup fat-free or enriched/fortified soy milk, topped with 1 tablespoon wheat germ. Enjoy with ½ pink grapefruit (or 1 orange).
Peanut Butter Pita
Whole wheat pita bread split and toasted, each half topped with 1 level tablespoon peanut butter.
Scrambled Eggs with Peppers, Mushrooms, and Onion
Sauté ½ cup each sliced onion, mushrooms, and red or yellow peppers in a skillet coated with nonstick cooking spray (or 1 to 2 teaspoons canola oil) until soft. Beat 1 whole egg with 2 egg whites. Add to vegetables and cook, stirring, until eggs are cooked. Serve with 1 slice whole wheat bread, toasted, with optional 1 teaspoon soft tub, trans-fat-free margarine.
Yogurt with Chopped Mango and Berries
1 cup fat-free or low-fat vanilla yogurt mixed with ½ chopped mango, ½ cup berries, and 1 to 2 tablespoons wheat germ (or chopped walnuts, almonds, pecans, or sunflower seeds).
LUNCH OPTIONS
(Approximately 400 to 500 calories)
Turkey Sandwich with Baby Carrots
4 ounces sliced turkey breast (or lean ham) and unlimited romaine lettuce and sliced tomato on 2 slices whole grain bread; add optional 2 thin slices avocado and/or 2 teaspoons reduced-fat mayonnaise. Enjoy with a large handful baby carrots.
Pumpkin Soup with Mixed Vegetables and Salad
3 cups pumpkin, butternut squash, or split-pea soup (canned, no cream or whole milk used in preparation). Enjoy with large mixed vegetable salad of unlimited leafy greens, tomato, pepper, onion, carrots, cucumber, mushrooms, etc., tossed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie salad dressing).
Grilled Chicken Salad
5 ounces skinless chicken breast on large bed of mixed greens (romaine lettuce, spinach, mustard greens, collard greens) and topped with ½ cup cherry tomatoes, 1 chopped bell pepper (red, yellow, green), artichoke hearts, and ½ cup chickpeas (garbanzo beans). Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice.
Veggie Tuna Salad with Fresh Fruit
1 serving Veggie Tuna Salad. Enjoy with 150 calories of whole wheat pita bread or whole grain crackers and 1 orange or kiwi, or ½ mango.
Spinach Omelet and Sweet Potato
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 unlimited spinach (raw or pre-sautéed) and optional 1 ounce reduced-fat cheese. Fold omelet over and cook until egg mixture is firm and cheese melts. Enjoy with a plain baked sweet potato (or 2 cups hearty vegetable soup).
DINNER OPTIONS
(Approximately 500 to 600 calories)
Pork Tenderloin with Cranberry Couscous
5 ounces baked, grilled, or broiled pork tenderloin (or veal, turkey, chicken breast, wild salmon, cod, tilapia, shrimp, or tofu). Enjoy with 1 cup cooked whole wheat couscous mixed with 2 tablespoons dried cranberries and 1 cup steamed Brussels sprouts.
Pasta with Chicken and Broccoli
1 serving (2 cups) Whole Wheat Penne with Chicken and Broccoli. Enjoy with a salad of leafy greens, tomatoes, peppers, carrots, and 1 tablespoon chopped walnuts tossed with 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice.
Ostrich with Veggies and Sweet Potato
1 serving Caribbean Ostrich Steaks or 5 ounces ostrich burger (or turkey burger). Enjoy with 1 cup steamed broccoli or asparagus and 1 plain baked sweet potato.
Vegetarian Chili and Salad
2 cups vegetarian chili. Enjoy with large salad of dark leafy greens, peppers, tomato, artichokes, and carrots tossed with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice.
Beef Tenderloin with Sautéed Spinach and Butternut Squash
5 ounces grilled beef tenderloin (or any other lean beef). Enjoy with 1 cup sautéed spinach in 1 teaspoon olive oil and garlic, and ½ cup baked butternut squash.
SNACK OPTIONS
100 calories or less
- Best vegetables:
1 cup raw or cooked spinach, kale, red/yellow/green peppers, broccoli, cauliflower, asparagus, carrots, green beans, sugar snap peas, Brussels sprouts, mustard greens, cabbage, or artichokes- Best fruits:
1 guava, apple, peach, orange, or persimmon; 2 plums, kiwis, clementines, or tangerines; 4 prunes or apricots; 1 cup blueberries, blackberries, raspberries, sliced strawberries, cherries, watermelon, or pineapple; 20 strawberries; ½ mango, papaya, or grapefruit- 1 level tablespoon peanut butter with celery sticks
- 10 almonds, unsalted
- 3 Brazil nuts
- 1 ounce reduced-fat cheese
100 to 200 calories
- ¼ cup toasted pecans
- 20 raw almonds (about 3 tablespoons)
- ½ cup fat-free or 1% reduced-fat cottage cheese mixed with 1 tablespoon chopped pecans (or almonds, wheat germ, or sunflower seeds)
- ¼ cup sunflower seeds in the shell
- 1 slice whole grain toast with 1 level tablespoon peanut butter
- Red/yellow/green pepper sticks with 2 tablespoons hummus or guacamole
- 1 cup fortified whole grain cereal
- 1 ounce peanuts (about 25 nuts)
- 1 cup plain fat-free yogurt mixed with ½ cup berries and 1 tablespoon wheat germ (or chopped walnuts)
- ½ cup chickpeas (garbanzo beans)
- 1 sliced apple with 1 level tablespoon peanut butter (or 1 ounce reduced-fat cheese)
200 calories or more
- Vision Mix
CARIBBEAN OSTRICH STEAKS
Ostrich is a healthy and delicious lean substitute for any red or white meat—including beef, chicken, turkey, pork, and lamb—in any of your favorite recipes. It is loaded with zinc—one of the key ingredients for maintaining healthy eyes—plus, it absorbs seasonings, so it is highly versatile. Look for ostrich steak in Whole Foods stores, specialty stores, or order online (www.ostrich.com). If you have difficulty finding ostrich, you can also enjoy this recipe with boneless turkey breast cutlets.
Makes 6 servings
½ | | cup olive oil |
½ | | cup orange juice |
½ | | cup lime juice |
2 | | scallions, chopped |
1 | | tablespoon chopped fresh parsley |
½ | | jalapeño chile pepper, seeded and minced (wear plastic gloves when handling) |
| | | Coarse ground black pepper |
2 | | pounds ostrich steak, cut into 6 slices |
1 | | lime, sliced |
- Combine the oil, orange juice, lime juice, scallions, parsley, jalapeño, and black pepper to taste in a large zip-top bag. Add the ostrich and seal the bag, pressing out excess air. Marinate in the refrigerator for 2 to 3 hours.
- Preheat a grill. Drain the steaks (discard the marinade). Grill the steaks over high heat for 2 to 3 minutes on each side, until browned. (You can also cook the steaks in a heavy skillet over high heat.) If you like, cut the steaks at an angle into thin slices. Garnish with lime slices.
PER SERVING
250 calories, 35 g protein, 2 g carbohydrate, 12 g fat (3 g saturated), 143 mg cholesterol, 110 mg sodium, 0 g fiber; plus 3 mg zinc (20% DV)
VEGGIE TUNA SALAD
Use
light
instead of albacore
white
canned tuna to get all the nutrition without too much mercury. Chopped peppers and carrots add beta carotene and vitamin C. Serve it on a bed of fresh spinach leaves for an added blast of lutein.
Makes 1 serving
1 | | can (6 ounces) chunk light tuna in water, drained |
½ | | carrot, peeled and diced |
½ | | celery stalk, diced |
¼ | | red pepper, diced |
¼ | | yellow pepper, diced |
½ | | scallion, minced |
1 | | tablespoon reduced-fat mayonnaise |
½ | | teaspoon lemon juice |
3 | | cups spinach leaves |
4 | | medium-thick slices red tomato |
- In a medium bowl, flake the tuna into small pieces with fork. Add the carrot, celery, red and yellow pepper, scallion, mayonnaise, and lemon juice, and mix well with a fork.
- Line a plate with the spinach and place the tuna mixture on top. Arrange the tomato slices around the tuna.
PER SERVING
227 calories, 40 g protein, 9 g carbohydrate, 4 g fat (1 g saturated), 43 mg cholesterol, 755 mg sodium, 9 g fiber; plus 100 mg vitamin C (150+% DV), 20 mg niacin (100% DV), 114 mcg selenium (150+% DV)
VISION MIX
This packable snack provides more than 90 percent of your daily requirement for vitamin E. For more antioxidants, try adding ½ cup dried cranberries, blueberries, or cherries. But be sure to watch portions—calories can add up quickly with this snack.
Makes 6 servings
4 | | cups whole grain cereal |
½ | | cup raw almonds |
½ | | cup unsalted oil-roasted peanuts |
¼ | | cup unsalted sunflower seeds |
In a large bowl, combine the cereal, almonds, peanuts, and sunflower seeds, and mix thoroughly. Divide evenly among 6 zip-top bags.
PER SERVING
237 calories, 8 g protein, 21 g carbohydrate, 14.5 g fat (1.5 g saturated), 0 mg cholesterol, 198 mg sodium, 4.5 g fiber
GREEN SMOOTH-SEE
My smoothies each provide a great big BLAST of eye-fighting nutrients—vitamins C and E, zinc, lutein, and beta carotene. They’re the perfect concoctions for people who want to go that extra mile, as well as people who aren’t interested in popping extra supplemental pills.
Calories always count, so remember to factor these smoothies into your plan’s total calories. If weight is an issue, split into two servings and enjoy as a snack…or, count one full serving as your breakfast—either way the math is a snap. If weight is not an issue, enjoy a daily serving whenever you wish.
Makes 1 serving (about 1¾ cups)
1 | | medium carrot, peeled and grated |
2 | | medium kiwis, skin removed |
1 | | cup spinach leaves |
½ | | cup watercress |
½ | | cup plain, fat-free yogurt |
¼ | | cup avocado, mashed (3 tablespoons) |
2 | | tablespoons wheat germ |
2 | | tablespoons water |
1 | | tablespoon fresh lemon juice |
1 | | teaspoon Worcestershire sauce |
¼ | | teaspoon prepared horseradish |
| | | Pinch of salt |
