The Beauty Diet (53 page)

Per serving:
91 calories; 15 g protein; 5 g carbohydrates; 1 g fiber; 3 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 354 mg sodium; 32 mg calcium; 0.02 g omega-3 fats; 1,173 IU vitamin A; 6.5 mg vitamin C; 0.3 mg vitamin E; 0.6 mg iron; 0.2 mg zinc

STEEL-CUT OATS COOKED WITH MILK, BERRIES, AND WALNUTS

½ cup skim milk

2½ cups water

¼ teaspoon salt

1 cup steel-cut oats

1 cup mixed berries, such as blueberries, raspberries, and sliced strawberries

¼ cup toasted chopped walnuts

In a medium saucepan, bring the milk, water, and salt to a boil. Stir in the oats, reduce the heat to low, cover, and cook, stirring occasionally, until tender, about 20 minutes. Top each bowl with ¼ cup mixed berries and 1 tablespoon chopped walnuts.

Yield:
4 servings (about ¾ cup cooked oats each)

Per serving:
214 calories; 8.5 g protein; 34 g carbohydrates; 6 g fiber; 3.6 g sugars; 7.4 g fat; 1 g saturated fat; 0 trans fat; 0 cholesterol; 162 mg sodium; 63 mg calcium; 0.7 g omega-3 fats; 72 IU vitamin A; 11.5 mg vitamin C; 0.2 mg vitamin E; 2 mg iron; 0.3 mg zinc

STRAWBERRY RASPBERRY YOGURT PARFAIT

1 cup sliced strawberries

1 cup raspberries

1 tablespoon sugar

1½ teaspoons vanilla extract

2
cups low-fat plain yogurt

8 teaspoons wheat germ

Combine the strawberries, raspberries, and sugar in a medium bowl. Let sit at room temperature for 5–10 minutes or until the berries become juicy. Meanwhile, stir the vanilla extract into the yogurt. To assemble each parfait, layer
cup yogurt, 1 teaspoon wheat germ, ¼ cup berries, and repeat.

Yield:
4 parfaits (1 parfait each)

Per serving:
159 calories; 10.5 g protein; 24 g carbohydrates; 3.5 g fiber; 16 g sugars; 3 g fat; 1.7 g saturated fat; 0 trans fat; 10 mg cholesterol; 115 mg sodium; 313 mg calcium; 0.1 g omega-3 fats; 93 IU vitamin A; 32 mg vitamin C; 1 mg vitamin E; 1 mg iron; 2.3 mg zinc

SWEET POTATO, ZUCCHINI, AND GOAT CHEESE FRITTATA

1 tablespoon extra virgin olive oil

1 medium sweet potato, peeled and thinly sliced

1 small zucchini, thinly sliced

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

4 eggs

4 egg whites

1 teaspoon chopped fresh thyme

2 tablespoons water

2 ounces fresh goat cheese, broken into small pieces

Preheat the oven to 450°F. Heat the oil in a medium nonstick skillet set over medium heat. Add potato and zucchini slices, spread into an even layer, and cook, undisturbed, for 5 minutes or until the potatoes turn bright orange and begin to soften. Stir, season with ¼ teaspoon of the salt and the pepper, and continue to cook until the potatoes are tender and lightly browned. Meanwhile, in a medium bowl, whip the eggs, egg whites, remaining ¼ teaspoon salt, thyme, and water until well mixed and frothy. Pour over the vegetables and cook until the edges are set, 5 minutes. Sprinkle the goat cheese evenly over the frittata, place in the oven, and cook until the eggs are set and puffed. Let cool for 5 minutes and slice.

Yield:
4 servings (¼ frittata each)

Per serving:
190 calories; 13 g protein; 8 g carbohydrates; 1.3 g fiber; 3 g sugars; 11 g fat; 4 g saturated fat; 0 trans fat; 218 mg cholesterol; 429 mg sodium; 64 mg calcium; 0.1 g omega-3 fats; 6,414 IU vitamin A; 7 mg vitamin C; 1.3 mg vitamin E; 1.7 mg iron; 1 mg zinc

TOMATO SCALLION FRITTATA WITH TURKEY BACON

Nonstick cooking spray

1 medium tomato, diced

3 scallions, green part only, cut into 1-inch pieces

4 eggs

4 egg whites

¼ cup low-fat milk

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

8 slices turkey bacon, cooked

Preheat the oven to 425°F. Heat a medium ovenproof nonstick skillet sprayed with nonstick cooking spray over medium heat. Add the tomato and scallions and sauté until warmed through and some of the tomato liquid has evaporated, 5 minutes. Meanwhile, beat the eggs, egg whites, milk, salt, and pepper until well mixed and slightly frothy. Pour over the tomato and scallions and cook until the edges are just set, about 3 minutes. Transfer to the oven and cook until puffed and browned and the eggs are set, 12–15 minutes. Let cool slightly, turn out of the skillet, and cut into 4 wedges. Serve each wedge with 2 slices of turkey bacon.

Yield:
4 servings (¼ frittata and 2 slices bacon each)

Per serving:
216 calories; 19 g protein; 5 g carbohydrates; 1 g fiber; 2.6 g sugars; 13 g fat; 4 g saturated fat; 0 trans fat; 240 mg cholesterol; 904 mg sodium; 62 mg calcium; 0.2 g omega-3 fats; 696 IU vitamin A; 7 mg vitamin C; 1 mg vitamin E; 2 mg iron; 2 mg zinc

TRIPLE-BERRY SMOOTHIE

2 cups halved strawberries

½ cup raspberries

½ cup blueberries

2 tablespoons honey

½ teaspoon grated fresh lemon zest

1 cup low-fat plain yogurt

Combine all the ingredients in a blender and blend until smooth. Serve over ice if desired.

Yield:
4 servings (approximately 1 cup each)

Per serving:
116 calories; 4 g protein; 24 g carbohydrates; 3 g fiber; 18 g sugars; 1 g fat; 0.6 g saturated fat; 0 trans fat; 3.7 mg cholesterol; 44 mg sodium; 129 mg calcium; 0.1 g omega-3 fats; 51 IU vitamin A; 54 mg vitamin C; 0.4 mg vitamin E; 0.5 mg iron; 0.7 mg zinc

WHOLE GRAIN BLUEBERRY PANCAKES

1 cup buckwheat pancake mix, such as Bob's Red Mill

½ cup buttermilk

1 egg
cup water

½ teaspoon grated lemon zest

teaspoon kosher salt

Nonstick cooking spray

1 cup blueberries

½ cup pure maple syrup

In a medium bowl, combine the pancake mix, buttermilk, egg, water, lemon zest, and salt. Whisk until just combined. Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium-high heat and drop ¼ cup of batter at a time into the skillet. When the edges of the pancakes are set, after 3 minutes, sprinkle about 2 tablespoons blueberries into the wet side of each pancake and flip. Continue to cook until just cooked through, 2 minutes. Repeat with the remaining batter. Serve with maple syrup.

Yield:
4 servings (2 large pancakes each)

Per serving:
260 calories; 7 g protein; 52 g carbohydrates; 3 g fiber; 31 g sugars; 3 g fat; 0.8 g saturated fat; 0 trans fat; 56 mg cholesterol; 469 mg sodium; 147 mg calcium; 0.03 g omega-3 fats; 89 IU vitamin A; 4 mg vitamin C; 0.4 mg vitamin E; 2 mg iron; 2 mg zinc

WHOLE GRAIN WAFFLES WITH APPLE RAISIN COMPOTE AND VANILLA YOGURT

8 frozen whole grain waffles, such as Kashi GoLean Waffles

¼ cup raisins

2 tablespoons water

1 tablespoon butter

2 small apples, peeled, cored, and sliced

2 tablespoons light brown sugar

1 cup low-fat plain yogurt

¼ teaspoon vanilla extract

Heat the waffles according to the package directions and keep warm. In a small microwave-safe dish, mix the raisins and water and microwave for 1 minute, until the raisins plump. Heat the butter in a small skillet over medium heat and add the apples and brown sugar. Cook until the apples are tender, 5 minutes, and then add the raisins. Remove from the heat. Combine the yogurt and vanilla and top the waffles with the apple compote and vanilla yogurt.

Yield:
4 servings (2 waffles, about ½ cup apple compote, and ¼ cup yogurt each)

Per serving:
314 calories; 12 g protein; 58 g carbohydrates; 7 g fiber; 26 g sugars; 7 g fat; 2.4 g saturated fat; 0 trans fat; 11 mg cholesterol; 396 mg sodium; 186 mg calcium; 0.02 g omega-3 fats; 137 IU vitamin A; 3 mg vitamin C; 0.1 mg vitamin E; 2 mg iron; 1 mg zinc

ANYTIME THANKSGIVING SALAD

Sage Vinaigrette

¼ cup white wine vinegar

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 tablespoon chopped fresh sage

2 tablespoons extra virgin olive oil

Salad

12 ounces roasted turkey breast, diced

¼ cup dried cranberries

¼ cup toasted chopped pecans

8 cups baby spinach

Make the vinaigrette by whisking together all the ingredients except the oil until well combined. Slowly whisk in the oil until incorporated. Set aside.

In a large bowl, combine all the salad ingredients. Pour the dressing over the salad and toss well to coat.

Yield:
4 servings (about 2 cups each)

Per serving:
268 calories; 27 g protein; 12 g carbohydrates; 3.4 g fiber; 5 g sugars; 12.6 g fat; 1.6 g saturated fat; 0 trans fat; 70 mg cholesterol; 242 mg sodium; 53 mg calcium; 0.13 g omega-3 fats; 1,729 IU vitamin A; 7 mg vitamin C; 1.1 mg vitamin E; 3.1 mg iron; 2 mg zinc

ARTICHOKE BRUSCHETTA SALAD

3 slices whole wheat bread

1 large clove garlic, cut in half

1 6-ounce jar marinated artichoke hearts, drained

2 medium tomatoes, diced

1 10.5-ounce can white beans, drained and rinsed

1 small red onion, thinly sliced

8 ounces roasted turkey breast, diced

8 cups mesclun

¼ cup fresh lemon juice

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 tablespoons extra virgin olive oil

Preheat the oven to 400°F. Place the bread on a baking sheet and toast in the oven until lightly browned and crisped, 10 minutes. Immediately rub with the garlic clove while hot and then set aside to cool and crisp further.

In a large bowl, mix the artichoke hearts, diced tomatoes, white beans, red onion, diced turkey, and greens. Add the lemon juice, salt, and pepper and toss to combine well. Cut the garlic croutons into 1- to 2-inch cubes and add to the bowl. Drizzle the olive oil into the bowl and give everything one final toss.