The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (36 page)

3.
Bake for 15 minutes. Stir and place back in the oven for 5 to 10 minutes, or until golden and crisp. Toss the chickpeas with the garlic powder, rosemary, and salt.

Nutrition per serving (
1
⁄
3
cup):
130 calories, 4 g protein, 14 g carbs, <1 g fiber, 0 g total sugar, 7 g fat, 1 g saturated fat, 267 mg sodium

PHASE 2

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
35 minutes

4 bulbs fennel

2 tablespoons olive oil

½ teaspoon salt

¼ teaspoon freshly ground pepper

¼ cup pine nuts

1.
Preheat the oven to 400°F.

2.
Slice the root end off the fennel bulbs and discard. Slice the frond end off the bulbs, from the light green part. Reserve ½ cup of the fronds. Slice the remaining fennel bulb into ½, slices, then cut the slices in half.

3.
Toss the fennel chunks with the oil, salt, and pepper. Spread the fennel in a single layer on a baking sheet and bake, stirring once halfway through, for 25 to 30 minutes, or until tender and golden. During the last 5 minutes of baking, add the pine nuts and reserved fronds.

Nutrition per serving (½ cups):
154 calories, 3 g protein, 8 g carbs, 4 g fiber, 4 g total sugar, 13 g fat, 1 g saturated fat, 472 mg sodium

PHASE 1

Makes 4 wraps

PREP TIME:
15 minutes •
TOTAL TIME:
35 minutes

1 large Yukon Gold or red potato, peeled and chopped

2 cloves garlic, minced

3 tablespoons reduced-fat mayonnaise

2 tablespoons cider vinegar

½ teaspoon salt

¼ teaspoon freshly ground black pepper

2 cans (5 ounces each) albacore tuna, drained and flaked

1 carrot, finely chopped

½ large yellow onion, finely chopped

4 large romaine lettuce leaves

1.
Place the potato in a large saucepan of water and bring to a simmer. Cook for 20 minutes, or until tender. Drain and let cool.

2.
In a small bowl, whisk together the garlic, mayonnaise, vinegar, salt, and pepper.

3.
In a large bowl, stir together the tuna, carrot, and onion. Add the potatoes and toss lightly. Gently stir in the mayonnaise mixture until the potato chunks are coated and mixed thoroughly with the tuna.

4.
Remove the stem from each lettuce leaf and place on a plate. Put ¾ cup of the potato mixture in the center of each leaf. Fold the two ends of the lettuce leaf onto the potato mixture and then roll the sides up, like a burrito.

Nutrition per serving (1 wrap):
159 calories, 15 g protein, 15 g carbs, 2 g fiber, 3 g total sugar, 4 g fat, 1 g saturated fat, 396 mg sodium

Note:
You can make the filling ahead of time and store it in the refrigerator for up to 3 days. Fill the lettuce leaves right before serving.

PHASE 2

Makes 1 serving

PREP TIME:
5 minutes •
TOTAL TIME:
5 minutes

1 cup fat-free milk

1
⁄
3
cup fresh or frozen blueberries

½ small banana, frozen in pieces

1 cup raw baby spinach leaves

¾ ice cubes

In a blender, combine (in this order) the milk, blueberries, banana, spinach, and ice cubes. Blend for 1 minute, or until smooth.

Nutrition per serving:
165 calories, 10 g protein, 32 g carbs, 3 g fiber, 23 g total sugar, 1 g fat, 0 g saturated fat, 153 mg sodium

PHASE 2

Makes 2 servings

PREP TIME:
2 minutes •
TOTAL TIME:
2 minutes

1 cup fat-free milk

1 large banana

1 cup fresh or frozen unsweetened pitted cherries

4 teaspoons cocoa powder

1 cup ice

In a blender, combine the milk, banana, cherries, cocoa powder, and ice. Blend on high for 1 minute, or until smooth.

Nutrition per serving:
159 calories, 6 g protein, 36 g carbs, 5 g fiber, 25 g total sugar, 1 g fat, <1 g saturated fat, 53 mg sodium

PHASE 3

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
10 minutes

2 tablespoons lime juice

2 tablespoons orange juice

1 tablespoon minced shallots

¼ teaspoon salt

2½ tablespoons olive oil

3 cups arugula, washed and dried

2 cups seedless watermelon, cut into 1, cubes

¼ cup chopped fresh mint leaves

3 ounces feta cheese, crumbled or cut into small cubes

1.
In a medium bowl, whisk the lime juice, orange juice, shallots, and salt. Gradually whisk in the oil.

2.
In a large salad bowl, combine the arugula, watermelon, mint, and feta. Pour the dressing over the salad and toss gently to coat. Serve immediately, or leave off the dressing, cover, and refrigerate for up to 2 days.

Nutrition per serving (¼ cups):
165 calories, 4 g protein, 9 g carbs, <1 g fiber, 7 total sugar, 13 g fat, 4 g saturated fat, 389 mg sodium

Note:
Have this as a snack (1 cup counts as a 150-calorie snack), or serve it as a starter salad or a side dish with chicken or fish.

PHASE 3

Makes 4 servings

PREP TIME:
4 minutes •
TOTAL TIME:
4 minutes

4 tablespoons 0% plain Greek yogurt

2 tablespoons cider vinegar

2 tablespoons + 2 teaspoons apple juice

4 cups thinly sliced purple cabbage

½ cup chopped apple

¼ cup toasted, salted sunflower seeds

In a large bowl, whisk together the yogurt, vinegar, and juice until smooth. Add the cabbage, apple, and sunflower seeds and toss well.

Nutrition per serving (about ½ cups):
94 calories, 4 g protein, 12 g carbs, 3 g fiber, 7 g total sugar, 4 g fat, <1 g saturated fat, 55 mg sodium

PHASE 3

Makes 6 bars

PREP TIME:
10 minutes •
TOTAL TIME:
10 minutes

½ cup + 1 tablespoon rolled oats

¼ teaspoon ground cinnamon

2 tablespoons chopped dried apricots

1 tablespoon chopped almonds

1 tablespoon roasted unsalted sunflower seeds

1
⁄
3
cup creamy peanut butter

2 tablespoons honey

2 teaspoons vanilla extract

1.
In a large bowl, stir together the oats, cinnamon, apricots, almonds, and sunflower seeds until fully combined.

2.
In a small microwaveable container, stir together the peanut butter, honey, and vanilla. Microwave on high for 20 seconds. Stir and microwave for 10 seconds, or until soft. If the mixture is still not a spreadable consistency, microwave in 10-second increments until smooth.

3.
Stir the peanut butter mixture into the oat mixture, fully coating the oats. Use your hands to gently knead the mixture until it sticks together.

4.
Divide the mixture in half. Divide each of those pieces into three. Roll each into a ball and gently press into a small rectangle. Store in a sealed container in the refrigerator for up to 1 week.

Nutrition per serving (1 bar):
159 calories, 5 g protein, 16 g carbs, 2 g fiber, 9 g total sugar, 9 g fat, 2 g saturated fat, 73 mg sodium

PHASE 4

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
50 minutes

1 teaspoon butter

1 teaspoon olive oil

½ cup chopped onion

¾ cup wild rice

3 tablespoons dried cranberries

2¼ cups low-sodium chicken broth

11 walnut halves

¼ cup chopped scallions

Sea salt and freshly ground black pepper

1.
Preheat the oven to 400°F.

2.
Heat the butter and olive oil in a 1½- to 2-quart pot over medium heat. Add the onion and cook for 3 to 4 minutes, or until translucent. Add the rice and cranberries and cook, stirring well to coat, for 2 minutes. Add the broth and bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer for 40 to 45 minutes, or until the liquid is absorbed and the rice is tender.

3.
Arrange the walnuts on a baking sheet and toast for 6 minutes, or until browned and fragrant. Roughly chop the walnuts.

4.
Add the walnuts and scallions to the rice. Season with salt and pepper to taste.

Nutrition per serving (about ½ cup):
208 calories, 8 g protein, 31 g carbs, 3 g fiber, 5 total sugar, 7 g fat, 1 g saturated fat, 45 mg sodium

Note:
Serve as a side dish along with 4 ounces of lean protein and 1 cup of vegetables. For a vegetarian meal, double the serving, or add ¾ cup beans, such as chickpeas or white beans, to a single serving and serve with a vegetable or salad.

PHASE 2

Makes 2 servings

PREP TIME:
3 minutes •
TOTAL TIME:
3 minutes

1 large, very ripe banana, sliced and frozen

1
1
⁄
3
cups frozen peaches, slightly thawed

¼ teaspoon powdered ginger

In a food processor or blender, combine the banana, peaches, and ginger. Process or blend for 1 minute. Scrape down the sides and stir. Continue to blend in 20-second increments until smooth but firm.

Nutrition per serving (¾ cup):
102 calories, 2 g protein, 26 g carbs, 3 g fiber, 17 g total sugar, <1 g fat, 0 g saturated fat, 1 mg sodium

PHASE 2

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
25 minutes

2 firm apples, such as Pink Lady or Honeycrisp, chopped into ½, pieces

1 teaspoon vanilla extract

½ teaspoon ground cinnamon, divided

¼ cup rolled oats

1
⁄
3
cup chopped walnuts

1 tablespoon unsalted butter

1.
Coat a medium skillet with cooking spray and heat over medium heat. Cook the apples, stirring frequently, for 15 minutes, or until soft and golden brown on all sides.

2.
Transfer the apples to a medium bowl and gently toss with the vanilla and ¼ teaspoon of the cinnamon.

3.
Stir the oats and walnuts together in a small bowl. Add the butter to the same skillet you used for the apples. Place over medium heat and add the oat mixture. Cook, stirring frequently, for 2 to 3 minutes, or until browned. Stir in the remaining ¼ teaspoon cinnamon and transfer to a small bowl.

4.
Divide the apple mixture among 4 small bowls. Top each with one-quarter of the oat mixture. Microwave each bowl on medium power for 1 minute. Let rest for 1 minute before serving.

Nutrition per serving (
1
⁄
3
cup apple mixture with a heaping tablespoon oat mixture):
142 calories, 2 g protein, 15 g carbs, 3 g fiber, 8 g total sugar, 9 g fat, 2 g saturated fat, 2 mg sodium

PHASE 2

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
40 minutes

2 ripe, firm pears, such as Bosc

4 teaspoons butter, divided

¼ teaspoon ground cinnamon

1 teaspoon vanilla extract

1 tablespoon lemon juice

½ teaspoon powdered ginger, divided

6 ounces 0% plain Greek yogurt

¼ cup chopped pecans