Authors: Carol Svec
Food Cures (61 page)
Ham and Cheese Sandwich with Crunchy Carrots and Peppers
4 or 5 ounces sliced ham (or turkey breast, lean roast beef, or grilled chicken breast), lettuce, sliced tomato, and onion on 2 slices whole grain bread or pita. Add optional 1 slice reduced-fat cheese, mustard, 2 teaspoons reduced-fat mayonnaise, or hummus. Enjoy with large handful baby carrots and green/red pepper sticks.
Grilled Chicken-Vegetable Salad
5 ounces skinless grilled chicken breast on large bed of leafy greens mixed with ½ cup cherry tomatoes, unlimited sliced cucumbers, chopped carrots, chopped sweet pepper (red, yellow or green), and artichoke hearts. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie dressing).
Turkey Burger with Veggies
1 (5-ounce) lean turkey burger on ½ whole grain bun (or in one 70-calorie pita pocket). Serve with 1 cup steamed vegetables (choose from broccoli, cauliflower, spinach) topped with optional 1 tablespoon grated Parmesan cheese.
Vegetable Tuna Salad with Whole Grain Pita
Veggie Tuna Salad. Enjoy with 150 calories of whole wheat pita bread or whole grain crackers plus ¼ cantaloupe (or 1 cup watermelon or mixed berries).
Turkey Chili with Mixed Green Salad
1 serving (2 cups) Turkey Chili or 2 cups prepared turkey or vegetarian chili, topped with 1 ounce shredded fat-free Cheddar cheese. Enjoy with tossed salad (leafy greens and other preferred vegetables) with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (or 2 to 3 tablespoons low-calorie dressing).
DINNER OPTIONS
(Approximately 500 to 600 calories)
Pasta with Roasted Pumpkin and Salad
1 serving Angel Hair Pasta with Roasted Pumpkin, Sage, and Walnuts. Enjoy with leafy green salad tossed with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie dressing).
Parmesan Couscous and Ratatouille with Vegetables
1 serving Parmesan Couscous and Ratatouille with Olives, Tomatoes, and Basil.
Apple-Cinnamon Oatmeal for Dinner
1 cup dry instant oatmeal prepared with 1 cup fat-free milk and 1 cup water (microwave for 1½ to 2 minutes); mix with 1 chopped apple and microwave for an additional 30 to 60 seconds. Sprinkle with optional cinnamon and 1 teaspoon brown sugar, white sugar, or honey (or artificial sweetener).
Sweet Potato-Cauliflower Mash with Warm Turkey Bacon-Spinach Salad
1 serving Sweet Potato-Cauliflower Mash with Warm Bacon-Spinach Salad. Enjoy with 1 plain toasted whole wheat pita bread or 2 servings Tangy Pita Chips.
Baked Potato with Broccoli and Cheese
1 baked potato topped with cooked chopped broccoli and 1 ounce melted reduced-fat or fat-free cheese. Serve with 2 servings (2 cups) Vegetable Oatmeal Bisque, or 2 cups of any prepared vegetable soup.
BEDTIME SNACK OPTIONS
(Serotonin-producing)
100 calories or less
- Best Vegetables for Sleep:
1 cup raw or cooked spinach, broccoli, Brussels sprouts, kale, asparagus, cauliflower, sugar snap peas, celery, beets- Best Fruits for Sleep:
1 cup grapes (plain or frozen), 1 orange, 1 plum, ½ grapefruit, ½ banana, ½ mango, ½ papaya- Tangy Pita Chips with salsa
- 1 cup fat-free milk
- 6 ounces fat-free flavored yogurt (100 calories or less)
100 to 200 calories
- Banana-Mango Parfait
- Cinnamon Oatmeal: ½ cup dry instant oatmeal prepared with ½ cup fat-free milk and ½ cup water. Sprinkle with cinnamon and optional Splenda.
- Frozen banana
- 1 slice whole wheat toast topped with sliced tomato and 1 slice fat-free cheese
- 1 banana with 1 level teaspoon peanut butter
- 1 cup fat-free milk with 1 orange (or 1 cup grapes, 1 plum, ½ grapefruit, ½ banana, ½ mango, or ½ papaya)
- ½ cup frozen yogurt or low-fat ice cream (avoid coffee flavors)
- 1 low-fat ice cream pop (less than 200 calories, avoid coffee flavors)
- ½ cup low-fat vanilla pudding
- ¾ cup whole grain cereal (120 calories or less) with 1 cup fat-free milk
- 1 serving (1½ cups) Sweet Potato-Cauliflower Mash
- ½ baked sweet or white potato with optional 1 tablespoon grated Parmesan cheese
ANGEL HAIR PASTA
WITH ROASTED PUMPKIN, SAGE,
AND WALNUTS
If you love pasta, but you’re tired of eating the same old spaghetti with tomato sauce, definitely try this recipe. The unique combination of roasted pumpkin, walnuts, and sage create a colorful and delicious dish. Another bonus—two of three Bauer children like it!
Makes 3 servings (2 cups per serving)
| | | Nonstick cooking spray |
1 | | pound fresh pumpkin, cut into ½-inch cubes (about 2 cups) |
| | | Salt |
1 | | package (8 ounces) whole wheat angel hair pasta |
1 | | tablespoon olive oil or walnut oil |
¼ | | cup fresh sage leaves, finely sliced |
2 | | tablespoons walnuts, chopped |
½ | | cup fat-free ricotta cheese, at room temperature |
½ | | cup fat-free, low-sodium chicken or vegetable broth, heated |
| | | Ground black pepper |
- Preheat the oven to 425°F. Cover a large baking sheet with parchment paper or aluminum foil, and coat with nonstick cooking spray.
- Arrange the pumpkin cubes on the prepared baking sheet in a single layer so they are not touching. Coat the pumpkin with nonstick cooking spray, and sprinkle with salt. Roast 15 to 20 minutes, until the pumpkin has softened and begins to take on a gold color.
- Cook the pasta according to the package instructions. Drain, reserving 1½ cups of the cooking water.
- Coat a large skillet with nonstick cooking spray Add the oil and heat over high heat. Add the sage and cook, stirring, 1 to 2 minutes, until the sage turns dark green (but not brown) and becomes crispy. Reduce the heat to low and add the pumpkin, pasta, walnuts, ricotta, broth, and 1 cup of the pasta cooking water. Stir to coat the pasta. Season with additional salt and black pepper. If the pasta is too dry, add more of the cooking water. Serve immediately.
PER SERVING
388 calories, 18 g protein, 60 g carbohydrate, 10 g fat (1 g saturated), 10 mg cholesterol, 200 mg sodium, 13 g fiber
SWEET POTATO-CAULIFLOWER MASH
WITH WARM TURKEY BACON-
SPINACH SALAD
My low-cal mashed potatoes were accidentally created one night when I didn’t have enough sweet potatoes and used leftover cauliflower to beef up mashed sweet potatoes. Clearly, an accident meant to happen—only 122 calories in 1½ cups, yet still loaded with nutrition and fiber. Enjoy the sweet potatoes with any meal you prepare…or couple with the spinach salad.
Makes 2 servings
SWEET POTATO-CAULIFLOWER MASH
| | | 1 large sweet potato (½ pound), peeled and cubed |
¼ | | head cauliflower, cut into florets (about 1 cup) |
½ | | cup fat-free, low-sodium chicken or turkey broth, heated |
2 | | tablespoons fat-free sour cream |
1 | | clove garlic, minced |
¼ | | teaspoon freshly grated nutmeg |
| | | Salt |
| | | Ground black pepper |
1 | | scallion, minced |
Steam the sweet potato and cauliflower over 1″ of water until fork tender, 9 to 10 minutes. In a large bowl, mash the potato and cauliflower with the broth. Stir in the sour cream, garlic, and nutmeg. Season to taste with salt and black pepper. Garnish each serving with scallion.
Makes 3 cups
.
PER SERVING
122 calories, 4 g protein, 27 g carbohydrate, 6 g total sugar, 0 g fat, 0 mg cholesterol, 236 mg sodium, 5 g fiber
WARM TURKEY BACON-SPINACH SALAD
| | | 1 pound baby spinach (about 4 cups) |
4 | | slices turkey bacon |
1 | | tablespoon olive oil |
1 | | small shallot, thinly sliced |
¼ | | cup fat-free, low-sodium chicken or turkey broth, heated |
2 | | tablespoons sherry vinegar or balsamic vinegar |
½ | | teaspoon mustard |
2 | | tablespoons toasted walnuts |
| | | Salt |
| | | Ground black pepper |
Place the spinach in a large bowl, or divide evenly between two large plates. In a medium skillet over medium-high heat, cook the turkey bacon 3 to 4 minutes, until crisp and browned. Crumble, and sprinkle over the spinach. In the same skillet, heat the olive oil over medium-low heat. Add the shallot and cook, stirring, 1 to 2 minutes, until softened. Add the broth, vinegar, and mustard, and cook, stirring, until the mixture forms a dressing. Immediately pour over the salad. Top with the walnuts. Season to taste with salt and pepper.
PER SERVING
200 calories, 7 g protein, 4 g carbohydrate, 17 g fat (3 g saturated), 30 mg cholesterol, 450 mg sodium, 6 g fiber
PARMESAN COUSCOUS AND RATATOUILLE
WITH OLIVES, TOMATOES, AND FRESH BASIL
Although this flavorful Mediterranean dish may appear complicated, it’s not. I prefer it without the olives, but my husband (and son) insist on them. Of course, in your kitchen, you’re the boss!
Makes 3 servings (1½ cups ratatouille; 1½ cups couscous per serving)
RATATOUILLE
½ | | pound kale, stems trimmed, thinly sliced |
| | | Salt |
¾ | | cup water |
1 | | tablespoon olive oil |
1 | | large yellow squash, cut into small dice (about 2 cups) |
½ | | pound (about 2 medium) tomatoes, diced |
¼ | | cup Kalamata or Niçoise olives (7 or 8 olives), pitted and chopped |
| | | Pinch of cayenne pepper |
¼ | | cup whole basil leaves, torn |
COUSCOUS
1 | | cup whole wheat couscous |
1 | | cup sugar snap peas, diced |
1¼ | | cups fat-free, low-sodium chicken broth, heated |
½ | | cup grated reduced-fat Parmesan cheese |
| | | Salt |
| | | Ground black pepper |
To make the ratatouille:
Heat a deep sauté pan over high heat. Add the kale, a sprinkle of salt, and the water. Cook, stirring occasionally, until softened, 13 to 15 minutes. If the kale becomes too dry, add more water. Stir in the oil, squash, tomatoes, olives, and cayenne. Cook 5 to 6 minutes, until the squash is tender and the tomatoes lose their shape. Remove from the heat, and stir in the fresh basil. Set aside.
