«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»
Can we have a little heart-to-heart before you peruse the recipes? We may be at the top of the mammal chain, but know that our human species “worries” about famine. That’s right! We need assurance that food is available for consumption every four hours. This puts our thinking minds at ease. Lower animals scavenge all day and never worry.
Because the average family size is four, typical cookbook recipes serve four. In this chapter, serving sizes vary. Divide foods into portions before serving, and remember this includes sauces and accompaniments. Someone in your family (a non-dieter perhaps) might want two servings.
As portion reminders, one-serving recipes are mixed into this chapter. This is a brilliant strategy used by eDiets, an online dieting group. To make a single rice serving, drop two tablespoons of dry rice into boiling water. Do not despair—it will expand!
Buy lean meat and poultry, and then trim any visible fat. If you like the flavor of poultry cooked with skin on, remove it before eating. Following USDA guidelines for cooking meats and poultry at safe temperatures will prevent foodborne illnesses. The minimum 145 degrees F. will give you a medium-cooked steak. All fresh fruits, vegetables, and greens in recipes should be rinsed before using.
A secret of every successful weight-loss program is low-calorie soup, and you will find two classics (from both Weight Watchers and Jenny Craig) in the vegetarian section. When eating fewer calories, all of us have moments of genuine hunger. Overcome nagging hunger and distress by making a filling soup. After making a pot, divide and freeze in generous serving containers. Soup makes a perfect snack. Second to soup, my tofu stirfry is a good way to head off an eating binge.
A number of years ago, I belonged to Weight Watchers, where I witnessed a woman lose 135 pounds. She became a walker and walked for an hour every day. She made a huge salad every day in a large mixing bowl, and this eating strategy worked for her. Her points, if you are familiar with the Weight Watcher point scheme, were about 32. WW has a complicated but effective point method. Points take fiber, fat and calories into account. This is intelligent reasoning, but members are told not to go under 18 points. On Weight Watchers I lost weight but could not get down to my target weight. The minimum 18 points was too much food for my body type. Although not exact, 18 points is about 1500 calories. At a hair over 5’4” and small boned, the Weight Watcher minimum was too ample for me. I couldn’t break through 135 and grew frustrated.
That is why I recommend another formula, one that fits every individual. Multiply your present weight by seven. In my case, because 7 x 135 = 945, it was no wonder I couldn’t get under 135 pounds! My daughter Janice is a half-inch over 5’2” and small boned; although she has stopped growing, she is young and has a faster metabolism. At 1000 calories per day, the Gold Standard Food plan contains all necessary nutrients. The fiber and watery foods make us feel full.
Let’s say a woman weighing 185 pounds is about to begin the Gold Standard Plan.
Calculating her daily calories, 185 x 7 = 1295, she will add an ounce to every protein and wholegrain portion. Instead of a 45-calorie per slice bread, she might have an 80 calorie slice. When she weighs herself a couple of weeks later, she will weigh less. As her weight decreases, daily calories will need to be adjusted.
Some recipes are fit for a dinner party. Fear not if you are forced to have one. The food you will serve will be healthy. Gage your portion, bag leftovers into single or more servings, and relegate them to the freezer. When thawed, use them as a second go-round. For example, present them as lettuce wraps.
Make dinner look and feel complete. Suppose you are making crispy baked fish with a slice of lime, a recipe you will find below in the fish and shellfish section. Serve it with a 5-inch baked sweet potato with a sprinkle of cinnamon and spray of butter, French green beans with a tablespoon of almond slivers, and a wedge of melon. An attractively arranged plate has a slimming effect on us. To some extent, we feast with our eyes.
Appetizers If you are asked to bring an appetizer to a neighborhood or family holiday dinner, here is a low-calorie nutritional recipe for a dozen devils. Two pieces are a filling 75 calories. The traditional recipe calls for oysters or dates wrapped with heavy fat bacon, but this one calls for lower-calorie prunes.
Spray a boiler rack with nonstick spray and preheat the broiler. Cut a slit lengthwise in each prune. Spoon 1/2 teaspoon of chopped olives into each cavity.
Wrap the prunes in the bacon and secure with wooden toothpicks. Arrange the prunes on the broiler rack and broil 2 to 3 minutes on each side; they look attractive served in a pan.
Don’t get your panties in a tangle when shopping for prunes; many brands are now labeled “dried plums,” but this is the same thing as prunes.
8 jumbo hard-cooked eggs, peeled and cut lengthwise.
1/3 cup low-fat or fat-free mayonnaise 2 tsp. Dijon mustard Dash of salt and pepper Combine yokes, mayo, and mustard. Use a pastry bag or spoon the mixture into the egg whites. A shake of paprika makes them pretty. For a Mediterranean flavor, add chopped olives and remove salt from your recipe. Or, mash half an avocado for extra creamy eggs. But basic deviled eggs are a nice appetizer.
Combine coffee with milk and a sweetener packet, and give it a squirt of Reddiwip. You might try a sprinkle of unsweetened powdered cocoa or pumpkin pie spice, containing cinnamon, nutmeg and ginger.
In the past decade, coffee has benefited from one of history’s most impressive pimpings.
Long a bitter staple of cheap diners, it’s been goosed up the chic ladder with freshly ground beans and fancy flavors. I’ve made our kitchen into a coffee shop with coffee shop photos and a sign, “Chocolate Francaise.”
1 medium banana 1 1/2 T. wheat germ 1 tsp. honey 1/4 tsp. pumpkin pie spice 3/4 oz. barley nugget cereal or Kashi GoLean 1 1/2 T. reduced-fat peanut butter Mix cereal, wheat germ, and pumpkin pie spice in a shallow dish. Smear peanut butter and honey on banana. Roll banana in the cereal mix to coat. Eat immediately.
Two hard-cooked eggs, remove one yoke Rye or whole-wheat toast A whole grapefruit, cut in half and sectioned Halt headaches with eggs! Reaching for an on-the-go breakfast like a doughnut or pastry could set you up for a headache. The refined carbs and sugar in these foods make your blood sugar surge, then crash, notes Deborah Wiancek, N.D. of the Riverwalk Natural Health Clinic and Pharmacy in Colorado. A crash may trigger painful spasms in blood vessels in the head.
Eggs and other lean proteins are digested more slowly, which helps keep your blood sugar steady until lunch. If you are rushed in the morning, hard-boil a few eggs the night before. With two hardboiled eggs, remove one and a half yolks, mash them, give them a squirt with butter spray, and then spread them on a slice of whole grain and seed bread. This is a wonderful taste combo with grapefruit. Share the half if you like, but grapefruit is low in calories.
Two slices whole-wheat bread 1 egg white 1/8 cup fat-free milk 1 tsp. each cinnamon and vanilla Butter spray ½ cup fruit for the topping—raspberries, orange slices, or cherries Mix ingredients, dip bread, and cook in a saucepan or griddle. Have you seen the butter spray made with soy? If you have (low-sugar, fat-free) Reddi-wip on hand, give it a squirt.
Chop up the fruit, shake on some cinnamon, and add dry oatmeal to a Pyrex measuring cup or other microwavable container. After microwaving, top with a dollop of yogurt and sweetener.
Remember the woman who lost 135 pounds? She told me oatmeal kept her full for four hours.
1.5 pounds of lean New York strip steak Butter spray for the grill or pan 1 lime 2 colorful bell peppers Scallions 1 cup dry brown or wild rice Start the water boiling for the rice, following package directions. On a plastic or glass cutting board, cut up the steak and vegetables and then squirt the lime over them. Cook the steak on the grill—the George Forman Grill squeezes out excess fat. Remove meat to a clean plate and then cook the peppers and scallions on the grill. Prior to serving, place meat and vegetables on skewers. Serve kabobs on top of rice with a garden salad. Gold Standard portions are a deck of cards for the meat and ½ cup rice. Vegetables and salad are unlimited.
1 lb. of flank steak or lean skirt steak 4 medium-size whole-wheat tortillas 1 avocado in slices for garnish ½ cup low-fat shredded cheese 1 large yellow onion, peeled and sliced 2 bell peppers, sliced lengthwise Fat-free sour cream
Ingredients for the marinade:
Juice of 1 lime 1 T. olive oil 1 clove peeled and minced garlic 1/2 tsp. ground cumin 1/4 fresh, chopped Jalapeño pepper 1/4 cup chopped fresh cilantro.
Mix all marinade ingredients. Set the steak in the marinade and let it sit at least an hour. Heat to high a large griddle or use the George Foreman. Add olive oil to the pan, wiping excess with a paper towel. Add the steak, frying on each side for three minutes for medium rare. Remove from pan and let sit for five minutes.
Reduce the pan heat to medium high. Add the onions and bell peppers. Cook while stirring frequently until onions are slightly translucent. Slice the meat against the grain into thin slices.
Serve immediately with low-fat shredded cheddar, salsa, shredded lettuce, fat-free sour cream, and slices of avocado on tortillas, warmed in the microwave by covering them with a paper towel and zapping them for fifteen seconds. One serving of grilled cilantro-lime steak fajitas is 250 calories when made with reduced-fat ingredients.
Ground Beef Meatloaf—4 servings
A comfort food found at trendy health spas, meatloaf with mashed potatoes isn’t something you’d expect to see on a spa menu, but you can get thin and eat rich with 90% lean ground beef.
For the potatoes, 6 (very small) Yukon Gold are cooked per serving. Add parsley, salt and pepper, and give it a squirt of butter spray. Steamed broccoli-cauliflower-carrots are the side dish with a tossed salad.
Preheat oven to 350 degrees. Heat oil in a pan over medium heat and add all the vegetables except spinach along with the salt and pepper. In a large bowl, break up beef well with a fork and then stir everything in. Mix again. Coat a loaf pan with cooking spray. Place potatoes on a pan to oven-bake, removing them when soft. Six oz. of meatloaf with 1/3 cup potatoes contains 260 calories.
Is company coming? Relax and impress them with a rib roast with lemony garlic broccoli.
Before the roast is done, start making the broccoli dish.
Preheat oven to 375 degrees. Place roast fat side up in a shallow roasting pan.
Combine seasonings and herbs and sprinkle onto fat side of roast. Roast until meat thermometer in the thickest part away from bone reads 145 degrees, or about 2 hours. Let stand 15 minutes before carving. If you add pan drippings to a jar of low-calorie beef gravy, it will have that made-from-scratch taste.
Ingredients for Lemony Garlic Broccoli with Hollandaise:
Cut the lemon in half, saving half for slices. With the other half, grate 2 tsp. zest and squeeze 2 T. juice. Reserve separately. In a microwave-safe bowl, combine broccoli, oil, garlic, and 1 tsp. water. Cover and microwave on high 5 – 7 minutes or until broccoli is tender. Meanwhile, prepare hollandaise sauce according to package directions with milk and butter spray. Stir in reserved lemon zest. Drain broccoli, transfer to serving bowl, toss with salt, pepper, and reserved lemon juice. Serve broccoli topped with sauce. Garnish with lemon slices.
Cooking spray 1 pound extra-lean ground sirloin ½ tsp. salt, ¼ tsp. black pepper 4 1-inch cubes Gorgonzola or any blue cheese—look for lower-calorie types 1 cup fat-free plain yogurt ¼ cup shredded cucumber 2 tsp. chopped fresh dill 1 tsp. Dijon mustard 1 tsp. garlic powder 4 small whole-wheat rolls Spray a large grill pan with cooking spray; set over medium heat. In a large bowl, combine sirloin, salt, and pepper. Shape mixture into 4 equal balls. Press a cube of Gorgonzola into the center of each, covering cheese completely with meat. Shape balls into patties, each about 1 inch thick. Place burgers on hot pan and cook for 5 to 6 minutes per side until cooked through (less for medium-rare meat).
Meanwhile, mix next 5 ingredients in a small bowl to make yogurt sauce. Place burgers on rolls and top each with 2 T. yogurt sauce. Serve remaining sauce on the side.
Italian Spaghetti Sauce with Ground Beef —24 half-cup servings Purchased jars of spaghetti sauce contain oil, homogenized into sauce, and these calories can be replaced with lean ground beef if you make your own. Mama Mia, it’s good! This low-sodium recipe makes 24 servings so that you can freeze sauce in containers. Serve over whole-wheat pasta with Parmesan cheese, and a tossed salad with slices of fresh fruit on top.
Cook ground beef in a 12-inch skillet and drain off all the fat by rinsing it in a colander with hot water from the tap. Return meat to your skillet. Over medium heat, add onions, bell pepper and garlic. Cook and stir, marrying flavors for about ten minutes, and then transfer to 5-quart Crock-Pot slow cooker. Stir in remaining ingredients. Cover and cook on low heat setting for up to 8 or 9 hours or until vegetables are tender.