The Beauty Diet (63 page)

Yield:
4 servings (about 1 cup each)

Per serving:
117 calories; 1.5 g protein; 29 g carbohydrates; 3 g fiber; 23 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 16 mg sodium; 33 mg calcium; 0.1 g omega-3 fats; 1,412 IU vitamin A; 94 mg vitamin C; 1.2 mg vitamin E; 0.4 mg iron; 0.2 mg zinc

KIWI SHAKE

2 kiwis, peeled

½ banana

6 ounces low-fat vanilla yogurt

Blend the kiwis with the banana and yogurt. Pour into a glass, over ice if desired.

Yield:
1 serving

Per serving:
298 calories; 11 g protein; 61 g carbohydrates; 6.3 g fiber; 45 g sugars; 3 g fat; 1.5 g saturated fat; 0 trans fat; 8.5 mg cholesterol; 118 mg sodium; 346 mg calcium; 0.1 g omega-3 fats; 249 IU vitamin A; 148 mg vitamin C; 2.3 mg vitamin E; 1 mg iron; 2 mg zinc

LEMON SORBET WITH FRESH BLUEBERRY SAUCE

¼ cup blueberries

1 teaspoon sugar

½ cup lemon sorbet

Blend the blueberries and sugar. Serve over the lemon sorbet.

Yield:
1 serving

Per serving:
147 calories; 0.3 g protein; 37 g carbohydrates; 1.4 g fiber; 35 g sugars; 0.1 g fat; 0 g saturated fat; 0 trans fat; 0 cholesterol; 25 mg sodium; 22 mg calcium; 0.02 g omega-3 fats; 20 IU vitamin A; 6 mg vitamin C; 0.2 mg vitamin E; 0.1 mg iron; 0.1 mg zinc

LOW-FAT DOUBLE-CHOCOLATE MILK SHAKE

2 cups vanilla frozen yogurt, such as Häagen-Dazs, slightly softened

1 cup low-fat milk

2 tablespoons unsweetened cocoa powder

1½ ounces melted dark chocolate (60 percent cacao)

Place the frozen yogurt, milk, and cocoa powder in a blender and blend until smooth and thick. With the motor running, pour in the melted chocolate and blend until well mixed.

Yield:
4 servings (about ¾ cup each)

Per serving:
286 calories; 12 g protein; 40 g carbohydrates; 2 g fiber; 28 g sugars; 9 g fat; 5 g saturated fat; 0 trans fat; 68 mg cholesterol; 83 mg sodium; 326 mg calcium; 0 omega-3 fats; 319 IU vitamin A; 0 vitamin C; 0 vitamin E; 1 mg iron; 0.4 mg zinc

MANGO KIWI BLACKBERRY SMOOTHIE

4 kiwis, peeled and chopped

1 mango, peeled, pitted, and cubed

½ cup blackberries

4 ounces silken tofu

2 cups low-fat milk

¼ cup sugar

Place all the ingredients in a blender and puree until smooth. Strain if desired. Serve chilled or over ice.

Yield:
4 servings (about 1 cup each)

Per serving:
205 calories; 7.5 g protein; 41 g carbohydrates; 4 g fiber; 34 g sugars; 2.5 g fat; 1 g saturated fat; 0 trans fat; 6 mg cholesterol; 67 mg sodium; 191 mg calcium; 0.1 g omega-3 fats; 740 IU vitamin A; 89 mg vitamin C; 2 mg vitamin E; 1 mg iron; 1 mg zinc

MAPLE YOGURT CRUNCH

3 cups nonfat plain yogurt

¼ cup maple syrup

1 cup Spiced Walnuts (see Index), coarsely chopped

Mix the yogurt and maple syrup together. Place ¾ cup yogurt in a small bowl and top with ¼ cup walnuts.

Yield:
4 servings (about 1 cup each)

Per serving:
304 calories; 12 g protein; 34 g carbohydrates; 3 g fiber; 22 g sugars; 16.5 g fat; 1.5 g saturated fat; 0 trans fat; 3.8 mg cholesterol; 256 mg sodium; 275 mg calcium; 2.3 g omega-3 fats; 755 IU vitamin A; 10 mg vitamin C; 3.3 mg vitamin E; 2 mg iron; 2 mg zinc

NUTTY BANANA SHAKE

3 large bananas (about 1¼ pounds)

2 cups skim milk

2 tablespoons creamy peanut butter

2 tablespoons toasted chopped walnuts

1 teaspoon vanilla extract

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

Yield:
4 servings (1 cup each)

Per serving:
210 calories; 8 g protein; 32 g carbohydrates; 3.5 g fiber; 19 g sugars; 7 g fat; 1 g saturated fat; 0 trans fat; 1.5 mg cholesterol; 103 mg sodium; 137 mg calcium; 0.4 g omega-3 fats; 316 IU vitamin A; 10 mg vitamin C; 1 mg vitamin E; 0.5 mg iron; 0.5 mg zinc

PEACH BLUEBERRY GINGER CRISP

1 pound peaches, pitted and chopped (about 3 cups)

1 cup blueberries 2 tablespoons sugar

2 tablespoons flour

1 teaspoon grated fresh ginger

½ cup crushed gingersnap cookies

1 tablespoon butter, cut into 6 small pieces

Preheat the oven to 350°F. In a large bowl, toss the peaches, blueberries, sugar, flour, and ginger until well mixed and the flour has been absorbed. Place in a small baking dish, top with the crushed cookies, and dot with the butter pieces. Lightly cover with aluminum foil and bake for 15 minutes or until the fruit is bubbling around the edges. Remove the foil and continue to cook for 5–10 minutes or until the cookies have browned and crisped lightly. Let cool for at least 30 minutes. Serve warm or at room temperature.

Yield:
4 servings (about 1 cup cobbler each)

Per serving:
163 calories; 2 g protein; 31 g carbohydrates; 3 g fiber; 20 g sugars; 4 g fat; 2 g saturated fat; 0 g trans fat; 7.5 mg cholesterol; 86 mg sodium; 17 mg calcium; 0.04 g omega-3 fats; 429 IU vitamin A; 10 mg vitamin C; 1.1 mg vitamin E; 1.2 mg iron; 0.3 mg zinc

POMEGRANATE BLUEBERRY SMOOTHIE

1 cup pomegranate juice

½ cup frozen blueberries

¼ teaspoon vanilla extract

Blend the pomegranate juice with the frozen blueberries and the vanilla extract. Serve over ice if desired.

Yield:
1 serving

Per serving:
178 calories; 1.5 g protein; 44 g carbohydrates; 2 g fiber; 41 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 30 mg sodium; 40 mg calcium; 0 omega-3 fats; 50 IU vitamin A; 2 mg vitamin C; 0 vitamin E; 0.5 mg iron; 0 zinc

QUARTERED FIGS DRIZZLED WITH HONEY YOGURT SAUCE AND TOASTED ALMONDS

¼ cup sliced almonds

¼ teaspoon ground ancho chile

16 ripe figs, quartered

½ cup low-fat plain yogurt

1 tablespoon honey

Preheat the oven to 350°F and line a small baking sheet with parchment paper. Toss the almonds with the ground chile and spread in a single layer on the baking sheet. Bake until toasted and lightly browned, 6–8 minutes. Let cool. Spread the fig quarters on a large plate, mix the yogurt and honey in a small bowl, drizzle over the figs, and sprinkle with toasted almond slices.

Yield:
4 servings (4 figs, 2 tablespoons yogurt, and 1 tablespoon almonds each)

Per serving:
218 calories; 4.4 g protein; 46 g carbohydrates; 7 g fiber; 39 g sugars; 4 g fat; 0.7 g saturated fat; 0 trans fat; 1.8 mg cholesterol; 25 mg sodium; 142 mg calcium; 0.01 g omega-3 fats; 348 IU vitamin A; 4.4 mg vitamin C; 2 mg vitamin E; 1 mg iron; 1 mg zinc

QUICK MEXICAN HOT DARK CHOCOLATE

1 quart low-fat milk

2 ounces dark chocolate (60 percent cacao)

½ teaspoon ground cinnamon

1 tablespoon unsweetened cocoa powder

to ¼ teaspoon cayenne, to taste

Combine all the ingredients in a small saucepan over medium heat and cook, whisking, until the chocolate is melted and the milk is just about to simmer. Serve hot.

Yield:
4 servings (1 cup each)

Per serving:
185 calories; 9.6 g protein; 18 g carbohydrates; 1.3 g fiber; 16 g sugars; 8.6 g fat; 5 g saturated fat; 0 trans fat; 12 mg cholesterol; 115 mg sodium; 296 mg calcium; 0.01 g omega-3 fats; 526 IU vitamin A; 0.2 mg vitamin C; 0.1 mg vitamin E; 0.4 mg iron; 1.1 mg zinc

RASPBERRY ALMOND YOGURT CUP

1 cup low-fat plain yogurt

2 tablespoons seedless raspberry preserves

2 tablespoons toasted chopped almonds

Blend the yogurt and raspberry preserves in a bowl. Sprinkle with almonds.

Yield:
1 serving

Per serving:
302 calories; 15 g protein; 40 g carbohydrates; 1.4 g fiber; 34 g sugars; 10 g fat; 3 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 478 mg calcium; 0.03 g omega-3 fats; 126 IU vitamin A; 2 mg vitamin C; 3.2 mg vitamin E; 1 mg iron; 2.6 mg zinc

RASPBERRY LEMON YOGURT CUP

1 cup low-fat plain yogurt

½ cup fresh raspberries

½ teaspoon grated lemon zest

Mix the yogurt with the raspberries in a small bowl. Sprinkle with lemon zest.

Yield:
1 serving

Per serving:
187 calories; 14 g protein; 25 g carbohydrates; 4 g fiber; 20 g sugars; 4 g fat; 2 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 465 mg calcium; 0.11 g omega-3 fats; 146 IU vitamin A; 19 mg vitamin C; 1 mg vitamin E; 1 mg iron; 2.4 mg zinc

ROASTED PEACHES WITH WALNUT CRUMB FILLING

4 ripe peaches (1¼ pounds)

cup finely chopped walnuts

2 teaspoons chopped crystallized ginger

2 teaspoons light brown sugar

1½ tablespoons butter, cut into small slices

Preheat the oven to 325°F. Line a baking sheet with foil; set aside. Halve the peaches, remove the pits, and place cut side up on the baking sheet. In a small bowl, mix the walnuts, ginger, and sugar and sprinkle evenly over the peach halves. Dot with butter and roast in the oven until the peaches are softened and the walnuts are toasted, 12–15 minutes.

Yield:
4 servings (2 stuffed peach halves each)

Per serving:
163 calories; 3 g protein; 17 g carbohydrates; 2.5 g fiber; 13 g sugars; 11 g fat; 3 g saturated fat; 0 trans fat; 11 mg cholesterol; 32 mg sodium; 22 mg calcium; 1 g omega-3 fats; 565 IU vitamin A; 8 mg vitamin C; 1.1 mg vitamin E; 1 mg iron; 0.5 mg zinc

SPICED WALNUTS

1 egg white

½ teaspoon salt

¼ teaspoon ground white pepper

½ teaspoon ground cinnamon

½ teaspoon ground ginger

2 cups walnut halves

Preheat the oven to 400°F. Beat the egg white and spices with a whisk until frothy. Add the walnuts and toss to coat. Spread on a baking sheet in a single layer and cook until toasted and dried, about 10 minutes. Let cool on the baking sheet; the nuts will crisp as they cool. Once cooled, the nuts can be stored in a plastic storage bag or container for up to 2 weeks.

Yield:
8 servings (¼ cup each)

Per serving:
177 calories; 5 g protein; 6 g carbohydrates; 3 g fiber; 0.7 g sugars; 16 g fat; 1.5 g saturated fat; 0 trans fat; 0 cholesterol; 153 mg sodium; 36 mg calcium; 2.3 g omega-3 fats; 5.4 IU vitamin A; 1.1 mg vitamin C; 0.3 mg vitamin E; 1.3 mg iron; 1 mg zinc

SWEET AND SPICY YOGURT

1 cup low-fat plain yogurt

1 tablespoon maple syrup

teaspoon chipotle powder

2 tablespoons toasted chopped almonds

Combine all the ingredients in a small bowl. Stir until well blended.

Yield:
1 serving