The Overnight Diet Bootcamp Recipes - Caroline Apovian, M.D.

Recipes
*A note on substitutions:
If you do not like any of the ingredients in a
particular recipe, please substitute ingredients
of similar nutritional value.
148
CHA P T E R 8
6-Day Fuel Up Recipes
BREAKFASTS
Black Bean Quesadilla
Prep Time: 10 minutes
Cook Time: 5 minutes
Yield: 1 serving
Protein
per Serving Toward DPR: 2 ounces
Protein and ber from legumes and whole grains increase satiety to stave
off hunger.
Protein: 2 egg whites, adjust to your DPR
Nonstick cooking spray
1 8-inch whole-wheat tortilla
cup black beans (rinsed and drained well)
2 ounces low-fat Monterey jack cheese, shredded
Salsa, unlimited
Spray a small nonstick skillet with the cooking spray and scramble
the egg whites. Spoon the eggs onto the tortilla. Reduce the heat while
you top the egg whites with black beans and cheese. Respray the skil-
let, fold the tortilla in half, and place in the skillet. Over medium- high
heat, cook until lightly browned on one side; ip and cook until the
cheese has melted. Top with a generous amount of salsa.
Breakfast Taco
Yield: 1 serving
Protein
OvernightDiet_HCtextF1.indd 148 2/13/13 4:07:01 AM
6-Day Fuel Up Recipes 149
Perfect for days when youre short on time, this south of the border breakfast
provides a protein boost that keeps you feeling full all morning long.
Protein: 2 eggs, adjust to your DPR
2 8-inch corn tortillas
Salsa, unlimited
1 handful (or more) baby spinach leaves
2 tablespoons shredded 50% or 75% reduced-fat Cheddar cheese
Salt and freshly ground pepper to taste
Spread the tortillas with salsa. Layer on baby spinach leaves to
your liking, then sprinkle the cheese on top. In a dry skillet, toast
the tortillas until the cheese has melted. (If you must, you can heat
in the microwave until the cheese is melted, about 30 seconds, or
use a toaster oven.) While the tortillas are toasting, spray a small
nonstick skillet with cooking spray. Heat the skillet over medium
heat, add the eggs, and scramble until cooked through. Divide the
scrambled egg between the tortillas. Top with more salsa, if desired,
and season to taste with salt and pepper.
In any recipes that call for eggs, feel free to use egg whites or egg
substitutebut dont forget to adjust your ingredient amounts to
maintain your DPR. One large egg contains 1 ounce of protein. The
equivalent would be the whites of 2 large eggs, or cup of egg
substitute.
Crust-less Quiche
Yield: 4 servings

Protein per Serving Toward DPR: 2 ounces
Who needs crust? The rich creaminess of eggs and feta cheese mixed with
a pop of spinach make this a go-to! Note that if you make this on Monday,
you could have three pieces left over to grab and go throughout the week.
Protein: 3 large eggs plus whites of 2 eggs, adjust to your DPR
Protein: 4 ounces sliced ham, diced, adjust to your DPR
1 medium onion, nely diced
150 THE OVERNIGHT DIET MADE EASY
1 teaspoon olive oil
6 ounces baby spinach
cup whole-wheat our
teaspoon baking powder
teaspoon salt
1
8 teaspoon cayenne pepper
1
1
3 cups fat-free milk
cup low-fat feta cheese
Preheat the oven to 400F. Spray a 10-inch pie plate with the
cooking spray. In a medium frying pan, cook the diced onion in olive
oil until soft, stirring often. Add the spinach and cook until wilted,
12 minutes. Set aside.
In a large bowl, whisk together the eggs, egg whites, our, baking
powder, salt, and cayenne pepper. Then, whisk in the milk just until
blended. Stir in the spinach-onion mixture and the ham. Season with
salt and pepper to taste.
Pour the mixture into the pie plate, top with feta cheese, and
bake for 25 minutes or until the center is set and the edge is golden
brown.
Let set for 5 minutes before slicing and serving.
Dianas Magnicent Hearty Pancakes
Yield: 12 5-inch pancakes,

serving size: 2 pancakes

Who says you cant eat pancakes and lose weight? Eggs, protein powder,
and whole grains turn these pancakes into a powerfully delicious weight-
loss ally. Serve them right off the griddle!
Protein: 2 cup protein powder (whey or soy), adjust to your DPR
Protein: 4 eggs plus whites of 2 eggs, adjust to your DPR
2 cups 100% whole-wheat our
1 tablespoon ground axseed
cup old-fashioned oats
cup unbleached white our
2 tablespoons baking powder
2 tablespoons olive oil
Mix together all the dry ingredients in a large bowl. Mix together
the eggs, egg whites, milk, and oil in a separate bowl.
Combine the two mixtures, pouring wet into dry. Use a rubber
spatula or spoon to stir from the bottom of the bowl until all the dry
ingredients are moistened. Do not overmix.
Place a griddle or 12-inch skillet over medium heat. Spray lightly
with the nonstick cooking spray. Scoop the batter with a -cup mea-
suring cup or spoon and pour onto the hot griddle. Cook the pan-
cakes for 34 minutes on the rst side, or until the edges begin to
dry and bubbles appear in the center of the pancake, then ip to the
other side. Flip only once. The remaining pancakes may not take
quite as long to cook, as the griddle begins to maintain the heat.
Egg and Spinach Omelet
Yield: 1 serving
Protein
Experiment by varying the amount of spinach (the more the better), or get
creative and toss in other vegetables, too.
1 ounce low-fat mozzarella cheese, shredded
1 handful (or more) baby spinach
Salsa, unlimited
1 tablespoon fat-free sour cream (optional)
In a small bowl, beat the eggs until uffy. Spray a small nonstick
skillet with cooking spray and heat over medium ame.
Add the eggs and allow to cook until halfway done. When able,
use the edge of a spatula to lift the edge of the omelet from the side
of the pan and tilt the pan to let the wet egg run underneath the
omelet. Continue lifting and tilting until the egg is nearly cooked
through.
Add the shredded cheese to one side of the omelet. Add the spin-
ach to the same side of the omelet as the cheese. Using the spatula,
lift one side of the omelet and fold it over the cheese and spinach.
Cook another 12 minutes, until the cheese has melted.
Top with liberal amounts of salsa and, if desired, fat-free sour cream.
Egg and Veggie Scramble
Yield: 1 serving
Protein
Fresh eggs, baby spinach, and tomatoes ripe off the vine equal yummy
protein-packed power! Add more vegetables anytime you like.
1 handful (or more) baby spinach
1 small tomato, diced
Salsa, unlimited
In a small frying pan coated with the nonstick cooking spray,
scramble the eggs over medium heat until nearly cooked through.
Add the baby spinach and continue to cook until the eggs are
completely done and the spinach is wilted.
Plate the eggs and top with diced tomatoes. Garnish with spoon-
fuls of salsa.
Fruit Yogurt Parfait
Yield: 1 serving
Enjoy decadent layers of thick yogurt, fruit, and honey. The dry oatmeal
adds a European air.
1 cups fat-free plain Greek yogurt
Drizzle of honey
cup dry old-fashioned oatmeal
Fresh mixed fruit
Start with fruit in the bottom of a parfait or other tall glass, then
spoon in yogurt, drizzle of honey, then dry oatmeal. Alternate with
layers of fruit, yogurt, honey, and oatmeal, ending with oatmeal.
Garden Veggie Frittata
Yield: 6 servings

Elegant enough for brunch with friends, yet simple enough for a weekday
morning meal, this frittata affords you time to get ready for your day while
it bakes.
Protein: 12 large eggs, adjust to your DPR
1 pound asparagus
6 ounces cremini (brown button) mushrooms
1 tablespoon olive oil
1 clove garlic, minced
1 shallot, nely chopped
1 small zucchini, diced
1
3 cup fat-free milk
1 teaspoon salt
teaspoon freshly ground black pepper
Dash nutmeg
1 tablespoon chopped fresh chives
1 large tomato, seeded and thinly sliced
2 tablespoons freshly grated Parmesan cheese
Preheat the oven to 350F.
Wash and trim the bottom of the asparagus spears and cut on the
diagonal into 1-inch pieces. Blanch asparagus in boiling water for
12 minutes and immediately plunge into ice water to halt the cook-
ing, then drain; set aside.
Clean and slice the mushrooms. In a skillet, heat the olive oil and
saut the mushrooms over medium heat until they soften, 58 min-
utes. Add the garlic and shallot to the mushrooms and continue to
cook for 34 minutes more. Remove the mushroom mixture from
the heat and set aside.
Slice the zucchini in half lengthwise and then into thin slices.
In a large bowl, beat together the eggs, milk, salt, pepper, nutmeg,
and chives. Add the asparagus, mushroom mixture, and zucchini.
Lightly spray a 2-quart baking dish with the nonstick cooking
spray. Pour the egg and vegetable mixture into the dish, then arrange
the tomatoes on top. Sprinkle the Parmesan cheese over the top.
Bake 3035 minutes until set.
Mexican Pita with Shrimp
Yield: 1 serving
Protein
When you want something with a little kick in the morning, try this picante
pita pocket.
Protein: 4 medium shrimp, precooked, adjust to your DPR
1 whole-wheat pita
1 fresh peach
2 ounces low-fat Monterey Jack cheese, shredded
Salsa, unlimited
Cut the pita in half, forming 2 pockets. Toast in a toaster, set
aside when done.
Using a sharp knife, score a fresh peach from top to bottom and up
the other side. If its a freestone peach, just twist the two sides in opposite
directions and it will come apart cleanly. Carefully remove the pit. In a
small nonstick skillet sprayed with cooking spray, place the peach halves
cut side down and pan-cook until warmed through and brown on the
bottom, 45 minutes. Remove the peaches from the pan and set aside.
In the same skillet, add the egg whites and scramble until nearly
done, then add the shrimp and cook just until the egg whites are
completely done and the shrimp are heated through, 12 minutes.
Spoon half the egg mixture into each pita pocket, top with
1 ounce each cheese and ample spoonfuls of salsa. Serve on a small
plate with the peaches on the side.
Oat Pudding with Chocolate and Lime
Yield: 4 servings
Pudding doesnt have to add to your waistline. High ber with a punch of
lime and a sweet hint of chocolate accompany this dish, with a couple of
scrambled eggs for a protein boost.
cup canned light coconut milk
1
3 cup quick-cooking steel-cut oats
2 tablespoons raw brown sugar
2 tablespoons freshly squeezed lime juice
1 ounce 70% or greater ne dark chocolate, grated
teaspoon nely grated lime peel
In a medium saucepan, combine the milk, coconut milk, and
oats. Bring to a simmer over medium-high heat and stir occasionally
to prevent burning. Reduce the heat to low and simmer, stirring con-
stantly, for 58 minutes to yield a thin mixture.
Remove from the heat and stir in the sugar and lime juice. Let
stand in the saucepan uncovered until slightly thickened (as long as
10 minutes).
Transfer to ramekins or dessert bowls and garnish with chocolate
and lime peel. Serve warm, at room temperature, or chilled.
Overnight Power Oatmeal
Cook Time: 8-9 hours
Yield: 4 servings
Protein
per Serving Toward DPR: about 2 ounces, but depends on brandcheck
nutrition label
Power up your oatmeal with protein powder for a more satisfying
breakfast.
Protein: scoop protein powder (Physicians Protein Mix, or whey, or
soy), adjust to your DPR
1 cup steel-cut oats
1 cup dried cranberries
1 cup dried gs
1 piece fresh fruit of your choice (sliced banana, diced apple, peach)
Pinch each of ground cinnamon, cloves, nutmeg, ginger to taste
4 cups water
Combine all ingredients except protein powder in a 2-quart slow
cooker. Before bed, cover and set to cook on low heat for 89 hours.
The following morning, stir, divide into 4 portions, and stir in the
protein powder.
If you do not have a slow cooker, use old-fashioned rolled
oats instead of steel-cut oats and combine with water in a medium
bowl. Cover and refrigerate overnight to allow the oatmeal to cook.
The next morning, reheat the oatmeal over low heat or portion it
into 4 small bowls and pop each in the microwave for about 1 min-
ute. Top with protein powder, cranberries, gs, fruit, and spices as
desired.
Peanut Butter and Raisin Roll-Up
Yield: 1 serving
Feeling like a kid? Go for it with this sophisticated and healthful rendition
of a PB&J.
1 6-inch whole-wheat tortilla
2 tablespoons natural peanut butter, no sugar added
2 tablespoons raisins
banana, sliced
Spread the tortilla with peanut butter. Top with raisins and
banana slices and roll it up.
Sausage and Egg Scramble
Yield: 4 servings
Protein
Per Serving Toward DPR: 2 ounces
This all-American favoritesausage, eggs, and cheesegets a mini-
makeover.
Protein: pound extra lean pork sausage, adjust to your DPR
Protein: 3 large eggs and whites of 2 eggs, adjust to your DPR
3 tablespoons fat-free milk
2 ounces shredded low-fat cheddar cheese
Salsa, unlimited
If the sausage has a casing, remove it. Then brown the sausage
in a medium nonstick skillet until nearly cooked through, breaking
it up.
In a smaller bowl, whisk together the eggs, egg whites, and milk
and add to the sausage. Stir until the eggs and sausage are cooked
through and then top with cheese. Let set for 12 minutes to melt
the cheese. Top with as much salsa as desired.
Smoked Salmon and Egg Open-Faced Sandwich
Yield: 1 serving
Protein
Quick and easy, yet elegant and tasty.
Protein: 2 slices (1 ounce total) smoked salmon, adjust to your DPR
small loasled bagel (l like Lender's or Sara Lee)
2 teaspoons fat-free cream cheese
In a small skillet sprayed with nonstick cooking spray, scramble
the egg whites over medium heat. While scrambling the eggs, toast
the bagel half and spread with cream cheese. Layer the bagel with
scrambled eggs, and top with 2 slices smoked salmon.
Spicy Egg Scramble
Cook Time: 10 minutes set time
Yield: 4
servings

Begin your day with this protein powerhouse. Spicing it up helps boost
your metabolism.
3 tablespoons non-trans-fat buttery spread (I like Earth Balance)
1 tablespoon minced garlic
1 tablespoon minced ginger
cup chopped scallions
1 jalapeo, seeded and minced (use less for less heat)
Red pepper akes or pepper sauce to taste (if you want more heat)
1
3 cup chopped fresh cilantro
Heat the buttery spread over medium-high heat in a nonstick
medium skillet. Add the garlic, ginger, scallions, jalapeo, pepper
akes, and salt and pepper. Cook, stirring occasionally, until the
garlic begins to brown and the mixture is fragrant, about 3 minutes.
Remove from the heat and let cool.
In a medium bowl, beat the eggs, then return the pan to medium-
high heat and add in. Stir occasionally, until the eggs are almost
done, and remove from the heat.
Mix in the cilantro and serve warm.
Spicy Tofu Scramble
Yield: 4 servings

Piquant is not a word most would give tofu, but this breakfast cannot be
described any other way.
Protein: 1 pound 8 ounces rm tofu, drained and rinsed, adjust to
your DPR
2 tablespoons extra virgin olive oil
1 cup diced onions
cup diced red bell pepper
cup sliced mushrooms
2 tablespoons white miso paste
2 tablespoons water
1 tablespoons spicy or Dijon mustard
2 teaspoons curry powder
tablespoon dried tarragon
teaspoon chipotle powder
(or 1 teaspoon chili powder)
Freshly ground black pepper and salt to taste
cup grated soy cheese (optional)
In a large skillet, heat the oil over medium-high heat. Add the
onions and saut until soft, 35 minutes. Add the garlic, bell pep-
pers, and mushrooms, and saut another 5 minutes.
In the meantime, rinse, drain, and crumble the tofu. Add it to the
vegetable mixture.
In a small bowl, whisk together the miso and water and pour
over the mixture. Stir in the mustard, herbs, and spices and heat
through another 5 minutes. Add the cheese, if desired. Cover and
let melt.
Zesty Tofu and Spinach Wrap
Yield: 4 servings
Protein
per Serving Toward DPR: 1 ounce
A tofu wrap is quick and easy, plus it provides ample protein and is rich in
calcium.
Protein: 1 12-ounce container extra rm tofu, drained and cut into
1-inch cubes, adjust to your DPR
medium sweet yellow onion, diced
3 cloves garlic, minced
1 teaspoon lite soy sauce
sweet red bell pepper, diced
cup sliced cremini (brown button) mushrooms
2 scallions, sliced
2 tomatoes, seeded and nely chopped
teaspoon ground ginger
teaspoon chili powder
teaspoon cayenne pepper akes
4 whole-wheat tortillas or chapattis (Indian at bread)
Heat the olive oil in a heavy skillet over medium-high heat. Add
the onion and garlic and saut for 45 minutes, until the onion
begins to soften.
Add the soy sauce, tofu, bell pepper, mushrooms, scallions,
tomatoes, ginger, chili powder, and cayenne pepper. Stir frequently
and saut for another 810 minutes, until the vegetables are done
and the tofu is lightly fried. Add the spinach and saut until wilted,
12 minutes. Add salt and pepper to taste.
Divide the mixture into four servings and spoon onto whole-wheat
tortillas or chapattis. Facing the tortilla, fold the bottom half in about
1 inch, then fold in the sides and roll until you have a mini-burrito.
PASTA AND PI ZZA
Chicken Pasta with Fresh Summer Vegetables
Yield: 6 2-cup servings

Nothing beats freshness like summer vegetables. Be creative in this dish
and mix and match your own favorites.
Protein: 1 pounds chicken breast, diced, adjust to your DPR
16 ounces whole-grain spaghetti
1 small sweet yellow onion, nely chopped
1 yellow bell pepper, thinly sliced
2 small zucchini, diced
2 small yellow squash, diced
1 bunch asparagus, washed and cut into 1-inch pieces
3 cups (1 pint) grape tomatoes, halved
4 fresh basil leaves, torn
Salt and freshly ground black pepper to taste
Cook the spaghetti according to package directions.
Meanwhile, heat the olive oil in a large skillet and saut the chicken
and onion until the chicken is cooked and the onion begins to soften.
Add the garlic and saut for 5 minutes. Add the bell pepper, zucchini,
yellow squash, and asparagus, and saut until heated but not com-
pletely cooked (you want the vegetables to have a slight crunch).
Remove from the heat and add the tomatoes, drained spaghetti,
and basil. Season with salt and pepper.
Italian Sausage Pizza
Yield: 4 servings

Try this chicken sausage for a taste sensation that satises that sausage
pizza craving.
Protein: 16 ounces boneless skinless chicken breasts, quartered, adjust
to your DPR
1 10-ounce prepared whole-wheat pizza crust (I like Boboli)
teaspoon fennel seeds
yellow sweet onion, halved
1 clove garlic
teaspoon red pepper akes
1 cup pizza sauce
cup sliced black olives
5 ounces shredded nonfat mozzarella cheese
Preheat the oven to 450F. Place the pizza crust on a baking sheet
or pizza stone (for extra crunch) and set aside.
In a large dry skillet, over medium-high heat, toast the fennel seeds
just until lightly browned, about 1 minute. Using a food processor,
pulse the onion and garlic just until minced. Then add the chicken,
fennel seeds, and peppers, and pulse until the mixture is ground.
Spray the same large skillet with nonstick cooking spray and
brown the chicken mixture over medium heat until cooked through,
710 minutes.
Spread the pizza sauce onto the crust. Top with the chicken mix-
ture, olives, and cheese and bake for 710 minutes, until the cheese is
bubbly and the crust is browned.
Quick and Easy Lemon Pasta
Yield: 4 servings
Gruyre has a nutty, slightly sweet taste with complex mushroom notes
that balances well with lemon.
1 12-ounce package whole-grain fettuccine noodles
4 medium lemons
cup dry white wine
1 cup fat-free sour cream
cup low-fat Gruyre cheese
Cook the noodles according to package instructions until al
dente and drain (do not rinse). While the pasta is cooking, scrub
and dry the lemons then grate them to remove the zest and set aside.
Halve the lemons and squeeze the juice from them; remove the
seeds.
In a large skillet, boil the wine, lemon juice, and lemon zest until
reduced to half the volume. Add the drained pasta to the lemon
sauce and toss to coat all the noodles. Stir in the sour cream and
grated cheese and simmer until the cream thickens slightly, the
cheese is melted, and the pasta is hot. Season to taste with salt and
pepper. Garnish with thinly sliced lemons.
Spaghetti and Meat Sauce
Yield: 46 servings

This hearty dish will take you back to your youth. Yummy pasta and meat
sauce is comfort food at its best.
Protein: 2 pounds 95% lean ground beef, adjust to your DPR
1 onion, nely chopped
1 pound whole-wheat spaghetti, broken into thirds
1 16-ounce can stewed tomatoes, cut up
1 14-ounce jar pasta or marinara sauce
1 teaspoon oregano
teaspoon crushed red pepper (use more for extra spice)
In a large skillet, saut the onion and garlic in the olive oil over
medium-high heat until soft. Add the ground beef and cook, stirring
occasionally, until thoroughly cooked.
Meanwhile, cook the spaghetti according to package direc-
tions; drain. To the empty spaghetti pot, add the cooked spaghetti,
tomatoes, pasta sauce, oregano, red pepper, salt, and pepper. Heat
thoroughly over medium heat and enjoy.
Spicy Peanut Noodles

Plain old pasta gets an exotic Asian twist in this dish that is chock full of
fresh, colorful vegetables.
1
3 cup low-fat creamy peanut butter
cup water
2 tablespoons low-sodium soy or tamari sauce
1 tablespoons rice wine vinegar
1 teaspoon chili paste with garlic (use 2 teaspoons for more spice)
teaspoon sugar
8 ounces whole-grain linguine, cooked to package directions
1 medium red bell pepper, cut into thin strips
cup English cucumber, sliced
3 scallions, sliced diagonally into -inch pieces
2 tablespoons chopped cilantro (you can use parsley if you prefer)
6 lime wedges
In a large bowl, combine the peanut butter, water, soy sauce, vine-
gar, chili paste, and sugar and whisk until blended. The sauce should
be creamy and can be thinned with a little water if desired.
Add in the linguine, red bell pepper, cucumber, and scallions,
and toss well. Sprinkle with cilantro. Serve with lime wedges.
White Chicken Pizza
Yield: 4 servings
Protein
Nothing is as satisfying as pizza after a long day at work. Serve with a
voluminous side salad and a glass of wine.
Protein: 4 4-ounce chicken breasts, diced, adjust to your DPR
2 shallots, nely diced
45 cloves of garlic, minced
2 tablespoons extra virgin olive oil, divided
1 ball whole-wheat pizza dough (premade and frozen or Boboli)
1 large bunch of fresh basil, nely chopped
1 large handful fresh baby spinach, nely chopped
6-ounces part-skim mozzarella cheese
Preheat the oven to 475F.
In a medium skillet, saut the chicken, shallots, garlic, salt, and
pepper in 1 tablespoon olive oil over medium heat. When cooked
through, remove from the heat and set aside.
Roll out your dough to 12 to 16 inches diameter and brush the
top with the remaining olive oil. Spread the chicken mixture evenly
across the dough, then add a layer of shredded basil leaves and spin-
ach. Top with shredded cheese and bake for about 9 minutes, until
the cheese bubbles and the edges of the crust are golden brown.
SOUPS
Carrot Soup with North African Spices

The freshness of carrot and ginger partnered with earthy cumin and coriander
are a delicious taste duo. Added creaminess comes from the sweet potato.
1 medium yellow onion, thinly sliced
1 teaspoons salt, divided
4 small garlic cloves, minced
1 teaspoons cumin seed, toasted and ground
1 teaspoon coriander seed, toasted and ground
3 teaspoons freshly grated ginger or teaspoon dry ginger
1 teaspoon red pepper akes, toasted and ground (optional)
2 pounds carrots, scrubbed very well and thinly sliced
1 small sweet potato, thinly sliced
5 cups vegetable broth, divided into 4 cups and 1 cup (I like
low-sodium Frontier)
cup freshly squeezed orange juice (squeezed at home or store-bought)
1 teaspoon coarsely chopped cilantro for garnish
Heat the olive oil in a large soup pot or a Dutch oven over medium-
high heat and add the onion slices and teaspoon salt. Saut over
medium heat until the onions begin to soften, about 5 minutes, then
add the garlic, cumin, coriander, ginger, and red pepper akes. Cook
until the onion is very soft, about 10 more minutes.
Add the carrots, sweet potato, 1 teaspoon salt, and 4 cups veg-
etable broth. Bring to a gentle boil, then reduce the heat, cover, and
simmer until the carrots are very tender, about 15 minutes.
Puree the soup in a blender or food processor until smooth, using
extra broth if needed. Return the soup to the pot, and add the orange
juice and the last cup of vegetable broth. Garnish each serving with
a sprinkle of cilantro.
Hot Black-Eyed Pea Soup
Yield: 4 1-cup
servings

This easy soup is good ol Southern-style eating. Slow cooker suitable.
Protein: 1 pound cooked boneless chicken breasts, diced, adjust to
your DPR
8 ounces dried black-eyed peas
12 cups chicken or vegetable stock
cup each, nely chopped celery, onion, carrots, red bell pepper
1 bay leaf
teaspoon salt
Freshly ground black pepper
teaspoon red pepper akes
1 tablespoon seasoning mix (I like Spike)
1 tablespoon fat-free sour cream as garnish (optional)
Unlimited Tabasco or salsa, for topping
Soak the peas in water overnight. In the morning, drain and rinse.
In a medium-sized soup pot or Dutch oven over medium heat, bring
to a boil the peas and stock. Reduce the heat and simmer 2530
minutes, until the peas begin to become tender. Add the remaining
ingredients, except the sour cream and Tabasco or salsa, and continue
to simmer until the vegetables are soft, about 15 minutes.
To prepare in the slow cooker, saut the celery, onion, carrots,
bell pepper, and garlic in a skillet sprayed with nonstick cooking
spray over medium heat just until fragrant and beginning to soften,
34 minutes.
Remove from the skillet and set aside. Spray with additional
cooking spray and quickly saut the chicken breast until golden on
the outside.
Combine everything but the toppings and garnish in the slow cooker,
and cook on low 89 hours. Top with sour cream and Tabasco or salsa.
Hummus and Pesto Soup
Yield: 6 servings
For a high-ber and lling meal, make this an easy cooking day by using
canned beans and vegetable broth powder.
3 15-ounce cans chickpeas, drained and rinsed
6 cups low-sodium vegetable stock
1 small jalapeo, seeded and diced
cup fresh lemon juice (about 2 lemons)
3 tablespoons tahini paste
3 small cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons turmeric
6 tablespoons basil or cilantro pesto
If you have a large blender or food processor, blend all the ingre-
dients except the basil or cilantro pesto, and transfer to a large stock-
pot. If you have a smaller blender or food processor, make this in
two batches, blending half the quantity of all the ingredients except
the basil or cilantro pesto. Transfer this batch to a large stockpot
and repeat with the remaining ingredients until they have all been
blended together.
When the soup is mixed together in the pot, bring to a slow boil
over medium-high heat, then simmer over low heat, stirring occa-
sionally until heated through.
Ladle the soup into shallow bowls and top with the pesto, which
can be swirled in as the soup is eaten. Serve with 23 pita chips.
Spinach Garlic Soup

Pureed soups are an Overnight Diet favorite because they disguise the
avor of vegetables you may think you dont like.
4 cups chicken or vegetable broth
cup shredded carrots
1 10-ounce package fresh spinach, coarsely chopped
cup chopped onion
cup non-trans-fat buttery spread (I like Earth Balance)
cup all-purpose our
1 cup fat-free milk
Pinch of ground nutmeg
In a large soup pot or Dutch oven, bring the broth and carrots to
a boil over high heat. Reduce the heat and simmer 5 minutes. Stir in
the spinach and remove from the heat.
In a small nonstick skillet over medium-high heat, saut the onion
and garlic in the buttery spread until the onion is soft, 510 minutes.
Add the our, and stir over low heat for 35 minutes until it forms
a paste, then slowly add the milk over medium-low heat until a thick
and creamy sauce remains. Add this to the broth mixture.
Pure in small batches in a blender or food processor until it
reaches the desired consistency. Return the mixture to the soup pot
and add the salt, pepper, and nutmeg and heat thoroughly.
Thai Chicken Noodle Soup

Soup is always a hit, and this Thai soup has tantalizing aromas of fresh
lemongrass. Its the magic potion for a cool evening.
Protein: 1 pound chicken breasts, cubed, adjust to your DPR
810 ounces dried wide Thai rice noodles
6 cups chicken stock
2 stalks minced lemongrass (or 4 tablespoons prepared lemongrass)
1-inch piece ginger, peeled and minced
2 carrots, sliced
2 cups broccoli orets
2 cups chopped bok choy
can light coconut milk
4 tablespoons low-sodium soy sauce
1 tablespoon garlic chili paste, or to taste
cup roughly chopped fresh basil
Bring a large stockpot of water to a boil and add the noodles.
Remove from the heat to allow the noodles to soften while you pre-
pare the broth. In another stockpot over high heat, combine the stock,
lemongrass, ginger, and carrots. Bring to a boil, reduce the heat to
medium, and simmer while you chop the broccoli and bok choy.
Add them to the pot and simmer until the vegetables have softened
but are still bright in color, about 5 minutes. Reduce the heat to low
and add the coconut milk, soy sauce, and chili paste. In a medium
skillet coated with nonstick cooking spray, cook the cubes of chicken
until done. Add the chicken to the stockpot.
Drain the noodles and portion out into bowls. Pour several ladles
of soup over each bowl of noodles. Sprinkle with fresh basil.
White Bean and Kale Soup
Cook Time: 79 hours
Yield: 910 -cup servings

Loaded wilh anlioxidanls and llling lber, kale is al ils besl when prepared
in slow-cooker soups where tenderizing comes from a longer cooking time.
1 large bunch kale
1 cups small white beans
3 whole garlic cloves, peeled
1 large whole shallot, peeled
3 bay leaves
8 cups vegetable broth (I like low-sodium Frontier)
Freshly ground pepper
1 tablespoon seasoning mix (I like Spike)
Juice of lemon
1 teaspoon salt
1 tablespoon tomato paste
1 teaspoon red pepper akes
Wash the kale, rinse, and pat dry or spin dry in a salad spinner.
Hold each stalk while you pull the leaves off, then discard the stems.
Stack the leaves, roll them all together in a bunch, and slice through
into ribbons; refrigerate until needed.
Place the white beans, garlic, shallot, bay leaves, vegetable broth,
pepper, and seasoning mix in a 3.5-quart slow cooker and cook on high
68 hours. (If you dont have a slow cooker, soak the beans overnight,
drain, cook until halfway done, then proceed with the recipe. You can
also bring them to a rapid boil, cut the heat, cover, and let sit 1 hour.)
An hour before eating, place the kale in a large mixing bowl. Add
the lemon juice and salt and scrunch with your hands for 5 minutes to
break down the bers. Youll end up with about one-half the volume.
Add the kale, tomato paste, and pepper akes to the slow cooker
or continue to simmer in a large pot over a low ame and cook
another hour or until ready to eat.
POULTRY
Baked Chicken Burritos
Yield: 8 servings

These burritos are low-fat and crunchy on the inside with a crispy, aky
outside! This just may become your favorite go-to on busy nights.
Protein: 2 pounds chicken breast strips, adjust to your DPR
1 tablespoon extra virgin olive oil
1 cup chopped onion
1 red bell pepper, chopped
23 cloves garlic, crushed
1 cups canned low-sodium tomato sauce
1 tablespoon chili powder
12 teaspoons ground cumin (to taste)
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon salt
1 cup frozen whole-kernel corn
cup pitted ripe olives (optional)
cup pine nuts, toasted
cup pumpkin seeds, toasted
Olive oil spray (or other nonstick cooking spray)
8 whole-wheat tortillas or chapattis
1 cup grated low-fat Monterey Jack cheese
1 tablespoon guacamole (optional)
1 tablespoon fat-free sour cream (optional)
Unlimited salsa (optional)
Preheat the oven to 350F. Heat the olive oil in a large nonstick
skillet over medium heat, and saut the chicken, onions, red bell pep-
per, and garlic until the onion is golden. Add the tomato sauce, chili
powder, cumin, oregano, basil, salt, pepper, corn, olives (if using),
pine nuts, and pumpkin seeds to the onion mixture, and cook, stir-
ring often, until the mixture begins to boil. Remove from the heat.
Coat a 9-by-13-inch pan lightly with olive oil spray or other non-
stick cooking spray. To make a burrito, lay a tortilla down at, and
spread cup of the mixture (or 8th of the total amount) over it.
Roll, wrapping tightly, and place seam side down in the pan. Repeat
until all the tortillas are lled.
Bake the burritos uncovered for 15 minutes or until the tortillas
are crisp. Top with grated cheese and bake an additional 5 minutes
until melted. Serve the burritos with the toppings of your choice.
Black Bean and Chicken Chili
Yield: 4 servings

For more zing, add a few red pepper akes. For less heat, use fewer
jalapeo peppers.
Protein: 2 pounds skinless, boneless chicken breasts, cut into 1-inch
pieces, adjust to your DPR
1 large red sweet pepper, coarsely diced
1 large sweet yellow onion, chopped
3 tablespoons jalapeo pepper, deseeded and minced
2 tablespoons our
2 cups fat-free, low-sodium chicken broth
1 15.5-ounce can black beans, drained and rinsed
1 14.5-ounce can diced tomatoes (do not drain)
1 tablespoon ground cumin
teaspoon each ground basil, oregano, thyme
2 tablespoons fat-free sour cream
1 large avocado, peeled and diced
Spray a large skillet with nonstick cooking spray. Cook the
chicken pieces over medium-high heat until browned, 45 minutes,
and remove from the heat into a separate dish.
Add more cooking spray to the skillet to saut the red pepper,
onion, jalapeo, and garlic until soft and tender, about 5 minutes,
stirring occasionally. Add the our and stir for 1 minute, until thick,
then add the broth, chicken, beans, tomatoes, cumin, basil, oregano,
and thyme. Bring to a boil over medium-high heat, then reduce the
heat, cover, and simmer until the chicken is cooked through and the
vegetables are tender.
Remove from the heat. Stir in the sour cream and garnish with
avocado.
Cashew Chicken Salad with Cilantro Dressing
Yield: 1 serving
Protein
Another quick-cook meal you can whip up in minutes, this lling salad is
ideal for lunch or dinner.
Protein: 4 ounces chicken strips, adjust to your DPR
1
3 cup sunower seeds, shelled
1 bunch cilantro, chopped
Juice of 12 freshly squeezed oranges
8 ounces mixed lettuces, such as arugula, baby spinach, or mesclun mix
2 tablespoons cashews
1 small tomato, seeded and diced
avocado, sliced
purple onion, sliced thinly
cup grated carrots
In a small skillet coated with nonstick cooking spray, saut the
chicken strips over medium heat for 46 minutes or until completely
cooked through. Remove from the skillet and set aside.
In a small bowl, whisk together the sunower seeds, chopped
cilantro, and freshly squeezed orange juice for the dressing.
In a large mixing bowl, toss together the lettuces, cashews, and
cilantro dressing until the lettuces are coated well with dressing.
Plate the lettuces and top with tomato, avocado, purple onion,
and carrots.
Chicken and Veggie Stir-Fry
Yield: 4 servings

Everybody loves stir-fry, and youll love how simple it is to make.
Protein: 2 pounds chicken breast, cut into -inch cubes, adjust to
your DPR
1 pound fresh shiitake mushrooms, sliced
2 tablespoons peeled and minced fresh ginger
3 garlic cloves, minced
2 red bell peppers, sliced
2 bunches scallions, sliced
cup dry white wine
cup low-sodium soy sauce
1 tablespoon toasted sesame oil
Heat 1 tablespoons olive oil in a large nonstick skillet or wok
over high heat. Add the cubed chicken to the hot oil, and saut until
no longer pink. Stir gently until it begins to brown around the edges,
about 4 minutes.
While the chicken cooks, remove the stems from the mushrooms
and slice the caps. Prepare the broccoli and slice the scallions.
When done, remove the chicken from the heat to a bowl. Add
1 tablespoons oil, the ginger, and the garlic to the skillet; stir 1 min-
ute. Add the mushrooms; stir-fry until tender, about 5 minutes. Add
the broccoli, bell peppers, and scallions; stir-fry until the vegetables
are crisp-tender, about 3 minutes. Return the chicken to the skillet
and stir to mix in with the vegetables. Stir together the white wine,
soy sauce, and sesame oil in a separate bowl and add to the chicken
mixture. Heat through for 1 minute. Season with salt and pepper, if
desired.
Extra-Healthy Spinach Salad with Turkey
Yield: 8 servings

This voluminous salad is tasty enough to please the entire family.
Protein: 2 pounds turkey breast, cubed, adjust to your DPR
1 large egg
3 teaspoons garlic powder
1 teaspoon onion powder
3 tablespoons cup extra virgin olive oil
cup white wine vinegar
cup sugar
3 tablespoons orange juice
3 ounces mesclun mix
1 15-ounce can mandarin oranges, drained
cup chopped walnuts
cup dried cranberries
1 red bell pepper, sliced
cup feta cheese (optional)
Beat the egg in a small bowl. In another small bowl, mix together
the our, garlic and onion powders, and black pepper. Dip the tur-
key cubes in the egg, and dust with the our mixture.
Heat 3 tablespoons oil in a large skillet over medium-high heat.
Saut the turkey cubes about 10 minutes, turning them so they are
golden and crispy on all sides. Remove from the pan and allow to
cool. In a small saucepan, combine cup olive oil, white wine vine-
gar, sugar, and orange juice and cook over medium heat 23 minutes,
until the sugar dissolves. Transfer to a bowl and allow to cool.
Rinse and dry the spinach and mesclun mix, and place them in a
large serving bowl. Add the mandarin oranges, walnuts, cranberries,
and red bell pepper. Add half of the dressing, toss well, and plate in
8 individual salad bowls. Garnish with turkey cubes and feta cheese
(if using) and drizzle remaining salad dressing evenly over all the
plates.
Healthy Layered Vegetable Salad with Bacon
Cook Time: 8 minutes; Chill Time: 24 hours

Protein per Serving Toward DPR: ounce

This version of the potluck and picnic favorite boasts all the avor without
all the extra fat and calories.
Protein: 5 slices low-fat turkey bacon, cooked to a crisp then crumbled
(l like Oscar Mayer Louis Pich), adjusl lo your DPP
6 cups salad greens (red-tipped lettuce is soft and sweet and adds
color)
1 cup shredded carrots
2 cups frozen green peas, thawed
1 medium red or orange bell pepper, thinly sliced
12 stalks celery, thinly sliced
cup scallions (green part), thinly sliced
cup fat-free mayonnaise
cup low-fat buttermilk
teaspoon dried basil leaves (feel free to experiment with other herbs)
Zest of 1 lemon
1 teaspoon freshly squeezed lemon juice
cup 50% or 75% reduced-fat Cheddar cheese
Cook the bacon according to package directions, about 8 min-
utes. Remove to a paper towel to drain and cool. Crumble.
Place the salad greens in a large glass serving bowl. Layer the
broccoli, carrots, peas, pepper, celery, and bacon, ending with the
scallions on top.
In a small bowl, whisk together the mayonnaise, buttermilk,
basil, lemon zest, lemon juice, and salt and pepper for the dressing.
Pour the dressing over the salad and sprinkle with the cheese.
Cover with plastic wrap and chill in the refrigerator for 24
hours. Toss well before serving.
Indian Spiced Chicken
Yield: 2 servings

Curry, cumin, coriander, mint, turmeric, and gingerthese zesty spices give
chicken an exotic air.
Protein: 2 8-ounce boneless chicken breasts, adjust to your DPR
1 teaspoon curry powder
teaspoon salt
teaspoon crushed red pepper
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon dried mint
teaspoon turmeric
Preheat the oven to 350F. Mix together the curry powder, salt,
crushed red pepper, cumin, coriander, mint, turmeric, and ginger in
a small bowl.
Wash the chicken breasts in water and pat dry. Spray each side
of the chicken with nonstick cooking spray, then sprinkle with the
spice mix. Bake for 1520 minutes until the chicken is no longer
pink.
Shepherds Pie with Chicken
Cook Time: 1 hour
Yield: 8 servings
Protein
If you like potpie, youre in for a real treat with this 6-Day Fuel Upfriendly
version.
FILLING
Protein: 1 pound chicken breast, cubed, adjust to your DPR
1 sweet yellow onion, thinly sliced
cup green beans, cut into 1-inch pieces
cup zucchini, halved lengthwise and sliced
1 large carrot, sliced and peeled
1 large parsnip, sliced and peeled
cup frozen peas, thawed
1 cup mushrooms, sliced
MASHED POTATOES
4 large Yukon gold or russet potatoes
teaspoon no-salt onion powder
teaspoon coarsely ground black pepper
GRAVY
cup whole-wheat our
1 cups hot vegetable broth (I like low-sodium Frontier)
2 tablespoons tamari
2 tablespoons nutritional yeast (not bakers or brewers yeast) (I like Red
Star or Bragg)
Preheat the oven to 375F. In a medium skillet over medium-
high heat, saut the chicken cubes until they are cooked through;
set aside.
Scrub and cube the unpeeled potatoes. In a large stockpot, bring
4 quarts of water to a boil over high heat then reduce the heat to a
soft boil and cook until tender, about 20 minutes. Drain and mash,
then add the buttery spread, onion powder, and pepper. While the
potatoes are cooking, prepare the vegetables and steam them just
until they are beginning to soften, about 5 minutes.
In a heavy skillet over medium heat, heat the our and con-
tinuously stir with a wooden spoon until it becomes a rich brown
color. Very slowly add the hot vegetable broth and tamari, stirring
constantly to avoid lumps, until completely dissolved and heated,
about 5 minutes. Stir in the nutritional yeast, salt, and pepper. Mix
in the chicken and vegetables and place in a 3-quart casserole dish.
Cover with mashed potatoes and bake for 40 minutes, until golden
brown.
Spicy Chicken and White Bean Chili

High in both protein and ber, this spicy chili will keep you going for hours.
Protein: 1 pound skinless, boneless chicken breast, cut into 1-inch
pieces, adjust to your DPR
1 large onion, chopped
1 medium jalapeo pepper, seeded and minced
3 tablespoons unbleached white our
2 cups low-sodium, fat-free chicken broth
1 19-ounce can cannellini beans, rinsed and drained
1 tablespoon ground cumin
Pinch of red pepper akes or cayenne pepper
2 tablespoons fat-free sour cream
Juice of 1 lime
1 medium avocado, sliced
2 tablespoons salsa (optional)
Spray a large skillet with nonstick cooking spray. Saut the
chicken pieces over medium-high heat until brown, about 5 min-
utes. Remove to a plate.
Spray the same skillet with additional cooking spray and saut
the onion, jalapeo, and garlic over medium-high heat until tender.
Add the our, stirring quickly, and cook for 1 minute. Stir in the
broth, chicken, beans, cumin, and red pepper akes. Bring to a boil
over high heat. Reduce the heat to low and simmer until the chicken
is no longer pink and the vegetables are tender, about 10 minutes.
Remove from the heat.
Stir in the sour cream rst and then add the lime juice. Spoon
into 4 serving bowls and top each bowl with one-quarter of the avo-
cado slices. Add salsa, if desired.
Thai Chicken Salad
Yield: 4 servings
Protein
No cooking required for this protein-rich Thai sensation!
Protein: 1 pound precooked chicken breasts, cut into 1-inch pieces,
adjust to your DPR
4 cups chopped lettuce greens
1 cup diced unpeeled English cucumber
1 cup tomato, seeded and diced
cup sliced scallions
1 cup low-sodium, fat-free chicken broth
2 tablespoons smooth natural peanut butter,
no sugar added
1 tablespoon low-sodium soy sauce
1 teaspoon lime zest
2 teaspoons toasted sesame oil
cup chopped dry roasted peanuts
Divide the lettuce onto 4 individual plates. Top with the chicken,
cucumber, tomato, and scallions.
To make the dressing, whisk together in a small bowl the broth,
peanut butter, soy sauce, lime zest and juice, and toasted sesame oil.
Drizzle the dressing over the salad. Top with peanuts.
Zesty Broccoli Slaw Salad with Chicken
Cook Time: 0
Yield: 4 servings
Protein per
Serving Toward DPR: 8 ounces
Another no-cook meal! Just toss it all together for a super easy,
tasty dish.
Protein: 2 pounds precooked chicken tenders, adjust to
your DPR
1 1-pound package broccoli slaw
1 small red bell pepper, thinly sliced
1
3 cup chopped cilantro
2 scallions, chopped
4 tablespoons chopped roasted peanuts
2 tablespoons toasted sesame oil
1 tablespoon rice vinegar
1 tablespoon balsamic vinegar
1 teaspoon Sriracha or other chili-garlic sauce
1 teaspoon agave nectar
In a large bowl, combine the chicken, broccoli slaw, red pepper,
cilantro, and scallions. In a small bowl, whisk together the sesame
oil, vinegars, Sriracha sauce, and agave nectar. Pour the dressing over
the salad, and toss. Top with chopped peanuts.
BEEF AND PORK
Beefy Mushroom Burgers
Yield: 4 servings

Yes! You can eat a hamburger and still lose weight, if you make it the
Overnight Diet way.
Protein: 1 pound 90% lean ground beef, adjust to
your DPR
1 ounce dried mushrooms (porcini, shiitake, or
cremini)
2 teaspoons Worcestershire sauce
pound fresh button, cremini, or shiitake mushrooms, sliced
1 large sweet yellow onion, thinly sliced
4 light whole-wheat burger buns
Lelluce, lomaloes, and pickles (oplional)
Pulse the dried mushrooms in a food processor. In a large bowl,
thoroughly mix together the processed mushrooms, ground beef,
salt, pepper, and Worcestershire sauce (use your hands to get a bet-
ter mixture). Shape the meat into 4 patties, and using your thumb,
make an indentation in the center of each burger.
Prepare your grill on high heat. While the grill is warming up,
heat a large heavy saut pan over high heat for 1 minute. Add the
fresh mushrooms and dry-saut them until they release their water,
23 minutes. Add the onions and the olive oil, toss to combine, and
continue to saut over high heat 1 minute. Add salt to taste and cook
until the onions soften and begin to brown. Turn off the heat and
place in a bowl.
Grill the burgers to desired doneness, between 5 and 8 minutes
per side. Place a grilled burger on the bottom layer of the bun, then
top with sauted mushrooms and onions. Add lettuce, tomatoes,
and pickles, if desired.
Braised Tenderloin Cutlets in Mushroom and
Red Wine Sauce
Yield: 2 servings

Steak and mushrooms are another all-American favorite. Try them with
quinoa and a large side salad for a twist.
Protein: 2 8-ounce tenderloin steaks, adjust to your DPR
1 tablespoon 1 teaspoon unbleached our
pound cremini (brown button) mushrooms, sliced
cup nely chopped sweet yellow onion
cup dry red wine
1 teaspoon Dijon or spicy brown mustard
teaspoon dried thyme
cup vegetable broth (I like low-sodium Frontier)
cup chopped parsley
Coat the tenderloin steak pieces in 1 tablespoon our. Heat the
oil in a large Dutch oven or large pot over medium-high heat. Add
the tenderloin when the oil is hot, and cook 12 minutes on each
side. Remove the steak from the pot and cover to keep warm.
Add the mushrooms, onion, and garlic to the pot. Saut 710
minutes or until softened and lightly browned. Whisk together the
red wine, mustard, and thyme in a measuring cup. Add to the mush-
room mixture. Season with salt and pepper, if desired, and cook
another 23 minutes, until the sauce is slightly thickened. Whisk
together 1 teaspoon our and the vegetable broth, then add to the
mushroom mixture. Simmer 23 minutes or until thickened, stir-
ring constantly.
Plate the steak cutlets and top with the mushroom sauce. Add a
sprinkle of parsley.
Fiery Barbecue Pulled Pork
Cook Time: 4 hours
Yield: 4 servings

Spicy and tangy barbecue is reminiscent of sizzling summer days. Pair it
with fresh vegetable sides such as vinegary coleslaw or a chopped salad.
Protein: 2 pounds boneless pork ribs, adjust to your DPR
1 14-ounce can low-sodium beef broth
1 18-ounce bottle barbecue sauce
1 tablespoon spicy chili paste
teaspoon liquid smoke
4 whole-wheat light burger buns
Place the ribs into a slow cooker and pour in the beef broth. Cook
on high heat for 4 hours, until the meat is very tender. If you dont
have a slow cooker, bring the beef and broth to a boil in a large pot.
Then reduce the heat to low-medium, add the ribs, and simmer until
very tender. Remove the meat and shred with two forks.
Preheat the oven to 350F. Add the shredded pork to a cast iron
skillet (or Dutch oven) and stir in the barbecue sauce, chili paste,
and liquid smoke. Bake in the preheated oven for 30 minutes.
Remove from the oven and divide between 4 burger buns.
Meatloaf
Yield: 6 slices
Protein
Who knew meatloaf could be low in fat, high in ber, and so delicious?
Cold meatloaf sandwiches on whole-grain bread make an excellent lazy
day lunch the next day.
Protein: 1 pounds 95% lean ground beef, adjust to your DPR
1 medium onion, diced
1 stalk celery, sliced
1 red bell pepper, diced
cup nely chopped walnuts
cup quick-cooking oats, uncooked
1 slice whole-wheat bread, crumbled
cup ketchup or barbecue sauce
cup brown sugar
teaspoon dry mustard
teaspoon nutmeg
Preheat the oven to 375F. Spray a 9-by-5-by-3-inch loaf pan
with nonstick cooking spray. In a large skillet, saut the ground beef,
onion, celery, red bell peppers, and garlic in olive oil until the onions
are soft and translucent.
In a large bowl, combine the mixture with the walnuts, oats,
bread crumbles, ketchup or barbecue sauce, brown sugar, and sea-
sonings. Using your hands, mix well, then press into the loaf pan.
Add a little extra water if the texture seems too dry. Cover with foil
and bake for 30 minutes. Uncover and bake another 5 minutes until
the top is browned.
Old-Fashioned Beef Stew
Cook Time: 1 hour, 30 minutes
Yield: 12 servings

This hearty beef stew is reminiscent of Sundays past. Pair it with a colorful
salad to meet all your nutrient needs.
Protein: 6 pounds boneless chuck roast, cut into 2-inch pieces (or stew
beef), adjust to your DPR
2 teaspoons salt
1 tablespoon freshly ground pepper
2 yellow onions, quartered
1 cup dry red wine
3 cups fat-free beef broth
teaspoon dried rosemary
1 bay leaf
teaspoon dried thyme
1 large russet potato, unpeeled, scrubbed, and cut into small cubes
6 carrots, unpeeled, scrubbed, and sliced into -inch slices
2 stalks celery, sliced into -inch slices
Fresh parsley (optional)
Heat the olive oil in a large, heavy-bottomed Dutch oven or stock-
pot over medium-high heat. When the oil is hot, add the beef and
brown well on all sides. Once browned, add the salt and pepper and
remove the beef with a slotted spoon. Set aside.
Add the onions and saut for about 5 minutes, until softened.
Reduce the heat to medium-low, add the our, and cook for 2 minutes,
stirring often until thick. Add the garlic and cook for 1 minute. Pour
in the wine to deglaze the pan, scraping any brown bits stuck to the
bottom of the pan with a spatula. The our will start to thicken the
wine as it comes to a simmer. Simmer another 5 minutes, and then
add the broth, rosemary, bay leaf, thyme, and beef. Bring back to a
gentle simmer, cover, and cook on very low for about 1 hour.
Add the potatoes, carrots, and celery, and simmer covered for
another 30 minutes or until the meat and vegetables are tender.
Allow to sit for another 15 minutes off the heat and covered
tightly. Garnish with the fresh parsley if desired.
Rosemary Pork Roast
Cook Time: 2 hours
Yield: 6 servings
Protein
Pork roast doesnt have to be complicated to cookthis one is fast, simple,
and succulent. You wont be disappointed.
Protein: 3 pounds pork tenderloin, adjust to your DPR
1 tablespoon 2 teaspoons olive oil
48 cloves garlic, halved
3 tablespoons dried rosemary, chopped
Preheat the oven to 375F. Pour 1 tablespoon olive oil into a large,
heavy Dutch oven or stockpot with a lid and add the tenderloin. Rub
the tenderloin liberally with 2 teaspoons olive oil, then lay the garlic
halves on top of it. Sprinkle with the rosemary.
Bake with the lid on for 2 hours, or until the internal tempera-
ture of the pork reaches 160F.
If using a slow cooker instead of baking, add 12 cups of water (so
the water reaches at least 1 inch of the roast). Cover and cook on low
heat 89 hours, until roast is tender and pulls apart with a fork.
Vegetable Stir-Fry (with Beef or Pork)
Yield: 4 servings

Broccoli, cauliower, sugar snap peas, and carrots add sparkles of dazzling
color and calcium to boot. Add in avorful beef or pork to round out the
meal.
Protein: 1 pound lean beef or pork, cut into cubes, adjust to your DPR
1-inch piece ginger, peeled and minced
2 tablespoons hoisin sauce
2 cups cauliower orets
1 cup sugar snap peas
1 large carrot, sliced
1 medium onion, thinly sliced
2 tablespoons water
3 tablespoons dry cooking sherry or rice wine vinegar
1 teaspoons cornstarch dissolved in cup cold water
Combine the garlic, ginger, and hoisin sauce in a small bowl and
set aside.
Prepare the vegetables by cutting them into small, bite-sized
pieces. Heat the oil in a large heavy-bottomed skillet (with a lid)
over medium-high heat and saut the beef or pork until nearly done.
Add the cauliower, sugar snap peas, carrot, and onion. Stir-fry for
45 minutes, then add the broccoli and water, cover, and cook for
another 45 minutes, until the vegetables are still crisp but tender.
Add the ginger sauce, sherry, and the cornstarch mixture, and stir
until the sauce is thickened.
SEAFOOD
Apple Tuna Roll-Up
Yield: 3 servings

This recipe takes the typical tuna sandwich in a tasty new healthful
direction.
Protein: 2 6 -ounce cans chunk light tuna in water, drained, adjust to
your DPR
cup fat-free plain Greek yogurt
1 small apple, cored and chopped
1 teaspoon mustard (Dijon, spicy brown, yellow)
1 teaspoon honey or agave nectar
3 whole-wheat lavash (I like Josephs Flax, Oat Bran & Whole Wheat
Square Lavash)
1 cups lettuce greens (mesclun mix, baby spinach, romaine, spring mix)
1 medium tomato, seeded and diced
1 large carrot, grated
1 medium fresh beet, grated (I like to use yellow whenever possible)
1 cup alfalfa sprouts (or sunower shoots)
1 cup red grapes
In a small bowl, mix together the tuna, yogurt, apple, mustard,
and honey. Spread evenly on each lavash. Top with lettuce, tomato,
grated carrot, grated beet, and sprouts. Cut each lavash in half and
serve with a side of red grapes.
Crusty Oven-Fried Fish
Yield: 4 servings
Protein
Love lsh bul nol sure how lo cook il? This oven-lried lsh is as easy as il
gets.
Protein: 4 8-ounce pieces cod (1-inch thick), adjust to your DPR
cup plain dried bread crumbs
cup yellow cornmeal
2 tablespoons nely grated Parmesan cheese
1 teaspoon salt
teaspoon black pepper
teaspoon cayenne pepper
1 egg and 2 egg whites, lightly beaten
Preheat the oven to 500F. Combine the bread crumbs, corn-
meal, Parmesan cheese, salt, pepper, and cayenne pepper in a large
plastic bag that has a zippered seal. Shake to thoroughly mix.
Place the sh into the plastic bag one at a time to coat. Then dip
the sh into the slightly beaten egg mixture and drop into the plastic
bag for a second coat of crumb mixture.
Line a baking sheet with parchment paper or aluminum foil.
Spread the olive oil onto the paper or foil. Add the sh to the pan
and cook in the oven about 4 minutes, then ip the sh over to the
other side for another 4 minutes, until both sides are golden brown
and the sh is aky when pierced with a fork.
Lemon Roasted Salmon
Yield: 4 servings

Select wild salmon over farm raised for a mild, not so shy avor.
Protein: 4 8-ounce salmon llets, adjust to your DPR
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
2 tablespoons honey
teaspoon salt
teaspoon ground coriander seeds
teaspoon ground cayenne pepper
1 6-ounce can thawed orange juice concentrate
1 small orange, sliced thin
Preheat the oven to 400F. Whisk together the lemon zest, lemon
juice, honey, salt, coriander, cayenne pepper, and orange juice con-
centrate in a bowl. Place the sh skin side down in a large casserole
pan and pour the citrus mixture on top. Let set for 10 minutes. Trans-
fer the sh to a thick baking pan coated with cooking spray. Bake for
15 minutes or until the sh akes easily with a fork. Garnish with
the orange slices.
Magician Salad with Ahi Tuna
Yield: 2 servings

The sesame miso dressing almost magically takes an ordinary salad and
turns it into an extraordinary Asian-infused creation.
Protein: 2 4-ounce wild ahi tuna steaks, adjust to your DPR
6 cups mesclun lettuce
cup shredded carrots
cup sunower sprouts
1
3 cup rice wine vinegar
cup white miso paste
2 tablespoons freshly squeezed lemon juice
2 teaspoons grated ginger
1 tablespoon organic sugar
2 tablespoons toasted sesame seeds seeds to garnish
1 teaspoon toasted sesame oil
3 tablespoons mirin or cooking sake
In a medium-sized cast iron or thick-bottomed skillet, pan sear
the tuna over medium-high heat for 12 minutes on each side; the
tuna will still be uncooked in the middle. If desired, cook the tuna
until well done, 34 minutes per side.
In a medium-sized mixing bowl, toss together the mesclun
lettuce, carrots, and sprouts. In a separate smaller bowl, whisk
together the vinegar, miso, lemon juice, ginger, sugar, sesame seeds,
sesame oil, and mirin. Drizzle over the lettuce mixture and toss well
to coat.
Portion the salad into 2 large servings; top with tuna steak. Gar-
nish with a few sesame seeds.
Mediterranean Tuna Salad
Yield: 4 servings

Chickpeas, also known as garbanzo beans, are a ber- and protein-rich
addition. Add colorful vegetables for an antioxidant boost.
Protein: 3 5-ounce cans water-packed chunk light tuna, drained well,
adjust to your DPR
Protein: 2 hard-boiled egg whites, nely diced, adjust to
your DPR
15-ounce can chickpeas, rinsed and drained
1 large red bell pepper, nely diced
cup nely chopped red onion
cup chopped fresh parsley
4 teaspoons capers, rinsed
1 teaspoons nely chopped fresh rosemary
cup lemon juice, divided in half
4 tablespoons extra virgin olive oil, divided in half
Freshly ground black pepper to taste
teaspoon salt
8 cups mixed salad greens (such as mesclun mix, baby spinach, and
arugula)
Combine the tuna, egg whites, chickpeas, bell pepper, onion,
parsley, capers, rosemary, cup lemon juice, and 2 tablespoons oil
in a medium bowl. Combine the pepper and remaining cup lemon
juice, 2 tablespoons oil, and salt in a separate large bowl. Add the
salad greens and toss to coat. Divide the greens among 4 plates. Top
each with one-fourth of the tuna salad.
Pan-Fried Wild Salmon and Mustard Sauce
Yield: 4 servings

Take a walk on the wild side with spicy wild salmon llets.
Protein: 4 8-ounce wild salmon llets, 1-inch thick, adjust to your DPR
Freshly ground black pepper
cup vegetable broth (I like low-sodium Frontier)
2 tablespoons balsamic vinegar
1 tablespoon Dijon or spicy brown mustard
2 teaspoons packed dark brown sugar
Heat the oil in a medium skillet over medium heat. Coat the
esh side of the salmon with pepper. Place the salmon, skin side up,
into the hot skillet, and cook for about 4 minutes on each side, until
cooked through. (If preferred, cook less so it remains slightly under-
cooked in the middle.) Remove the salmon to a plate; cover to keep
warm and set aside.
To the skillet, add the broth, balsamic vinegar, mustard, and
brown sugar. Heat to a boil. Cook over medium heat until the mix-
ture is slightly thickened and reduced to cup, about 10 minutes.
Serve over the salmon.
Spicy Tuna Delight
Yield: 4 servings
Protein
This tuna salad has a zesty zing. Use mild salsa to tone down the heat;
extra spicy salsa for more heatits all up to you.
Protein: 3 5-ounce cans chunk light tuna in water, drained, adjust to
your DPR
Protein: 2 hard-boiled egg whites, diced, adjust to your DPR
cup sliced ripe black olives
cup sliced scallions
cup thinly sliced celery
2
3 cup salsa
cup fat-free sour cream
1 teaspoon ground cumin
Lelluce leaves, shredded
Raw vegetables for serving (such as cauliower or broccoli orets, red
bell pepper, carrot or celery sticks, raw zucchini slices)
In a medium bowl, combine the tuna, egg whites, olives, scal-
lions, and celery. In a separate small bowl, blend together the salsa,
sour cream, and cumin, and pour over the tuna mixture. Stir until
the tuna mixture is evenly coated with the salsa.
To serve, ll 4 serving plates with shredded lettuce. Top with
one-fourth of the tuna mixture and surround with cut vegetables.
Drizzle with extra salsa, if desired.
VEGETABLES, SNACKS,
AND SI DE DISHES
Apples with Creamy Peanut Dip
Yield: 4 servings
Dip apples into creamy peanut velvet for a lling snack.
8 ounces fat-free cream cheese, softened
2 tablespoons light brown sugar
1 teaspoons vanilla or almond extract
2 teaspoons orange juice (fresh-squeezed or store-bought)
2 tablespoons coarsely chopped peanuts
4 apples, cored, seeded, and sliced
Combine the cream cheese, brown sugar, extract, and orange
juice in a small bowl and mix until smooth. Stir in the chopped
peanuts.
Dip apples slices and enjoy!
Avocado, Fennel, and Citrus Salad
Yield: 4 servings
Lighl and relreshing, lhis salad can be paired wilh beel, poullry, or sealood
dishes.
1 orange
1 ruby red grapefruit
3 tablespoons white balsamic or red wine vinegar
2 teaspoons fennel seeds, toasted and crushed
Salt and pepper to taste
2 large ripe avocados, peeled and halved
1 fennel bulb, cut in half, thinly sliced
1 cup pea sprouts, or sunower sprouts
2 tablespoons nely chopped shallot
Grate teaspoon zest from the orange. Peel the orange and
grapefruit and, using a small, sharp knife, cut the juicy sections away
from the white membranes. Work over a small bowl to catch any
juice.
In the same bowl, whisk together the vinegar, fennel seeds, orange
zest, and 1 tablespoon orange juice and 1 tablespoon grapefruit juice
caught from each fruit for the salad dressing. Gradually whisk in the
oil. Add salt and freshly ground pepper to taste.
On each serving plate, place an avocado half and drizzle 1 tea-
spoon of the dressing over each. Toss sliced fennel, sprouts, and shal-
lots with enough remaining dressing to coat. Generously top the
avocado halves with the fennel mixture and allow it to overow the
avocado. Arrange reserved grapefruit and orange segments around
the avocados. Drizzle more of the remaining dressing over the fen-
nel and orange and grapefruit segments.
Baked Cinnamon Apples
Yield: 4 servings
When youre craving a sweet snack, reach for these delectably spiced
baked apples.
4 baking apples (Honeycrisp, Golden Delicious, Jonathon, Melrose, or
Winesap)
4 tablespoons packed dark brown sugar
4 teaspoons non-trans-fat buttery spread (I like Earth Balance)
teaspoon ground cinnamon
teaspoon ground cloves
cup water
Preheat the oven to 375F. Core the apples and set upright in an
8-by-8-inch glass baking dish. In the center of each apple, place 1
tablespoon sugar, 1 teaspoon buttery spread, and a pinch of cinna-
mon and cloves (or more if you like a spicier taste). Pour the water
into the pan and bake for 3040 minutes, until the apples are soft.
Baked Parmesan Tomatoes
Yield: 4 servings
Crispy on top, soft and juicy on the bottom, baked tomatoes serve as
an impeccable complement to any dinner. In the summertime, choose
heirloom tomatoes for their authentic colors and unbeatable taste.
4 tomatoes, halved horizontally
1
3 cup grated low-fat Parmesan cheese
1 teaspoon chopped fresh oregano
Pinch of salt to taste
Freshly ground black pepper to taste
4 teaspoons extra virgin olive oil
Preheat the oven to 450 F. Place the tomatoes cut side up on a bak-
ing sheet. Top with the Parmesan, oregano, salt, and pepper. Drizzle
with oil and bake until the tomatoes are tender, about 15 minutes.
Berry, Jicama, and Apple Salad
Yield: 4 servings
Looking lor a lillle inlensily in your lile? You can lnd il on your plale wilh
this vibrant sweet and sour marriage of fruit and vegetables.
2 tablespoons fat-free plain Greek yogurt
Juice of 1 lime
4 teaspoons champagne vinegar (or other light-tasting vinegar)
2 teaspoons agave nectar
23 cups arugula
jicama bulb, peeled and coarsely grated
Granny Smith apple (or other tart apple), coarsely grated or cut into
thin slices
1 cup raspberries (or berries of personal preference)
In a small mixing bowl, whisk together yogurt, lime juice, oil,
vinegar, and agave nectar. Separate out 12 tablespoons.
Toss together the arugula, jicama, and apple in a separate bowl. Toss
well with the yogurt dressing (reserving the 12 separate tablespoons).
Plate onto 4 individual salad plates and top with berries. Drizzle
with remaining dressing.
Black Bean, Corn, and Quinoa Salad
Cook Time: 0 minutes; Chill Time: several hours
Yield: 4 servings
Fiber-rich, colorful, bursting with dynamic avor, this is sure to become an
all-time favorite recipe!
1 cup canned black beans
1 cup cooked quinoa
1 cup frozen sweet corn, thawed
cup nely chopped purple onion
cup chopped red bell pepper
1 medium-sized tomato, seeded and chopped
1 teaspoon salt
cup chopped cilantro (or parsley for a milder taste)
teaspoon dried basil (or 1 tablespoon nely chopped fresh basil)
2 tablespoons lime or lemon juice
1 tablespoon white balsamic vinegar (or apple cider vinegar)
In a large bowl combine all the ingredients and stir. Chill for at
least half an hour and serve.
Celery Root Rmoulade
Yield: 4 servings
Creamy dressing and celery combine as a side dish solution for nearly any
main dish.
1 pound celery root (celeriac)
1 teaspoons salt
1 teaspoons fresh lemon juice
3 tablespoons boiling water
cup Dijon mustard
1
3 cup extra virgin olive oil
3 tablespoons white wine vinegar
Salt and freshly ground white pepper to taste
23 tablespoons minced fresh parsley
Peel the celery root with a vegetable peeler and cut into 1-inch
chunks. Using a food processor, shred the celery root chunks into
julienne slices. Immediately toss the shredded root in a large bowl
with salt and lemon juice to prevent discoloration and to tenderize
the root.
Meanwhile, pour the boiling water into a medium-sized bowl,
add the mustard and whisk. Then add the oil, then the vinegar, and
whisk again to make a thick, creamy sauce.
Rinse the celery root in cold water, drain, and dry. Fold it into the
dressing, add salt and pepper, if needed, and sprinkle with parsley.
Fennel, Apple, and Arugula Salad
Cook Time: 0 minutes; Marinate Time: 30 minutes
Yields: 4 servings
Fresh fennels crispy crunch has the avor of anise (licorice). Paired with
crispy green apple and peppery arugula, this salad is anything but ordinary.
1 tablespoon white balsamic vinegar
Salt and pepper to taste
1 tablespoon fresh chopped parsley
2 small fennel bulbs
1 green apple
1 tablespoon freshly squeezed lemon juice
3 cups arugula
cup grated Parmesan cheese
cup roasted, unsalted almonds
In a small bowl, whisk the vinegar, salt, and pepper. Gradually
whisk in the oil. Add the parsley and set aside.
Using a small, very sharp knife, remove the core at the base of
the fennel bulbs and very thinly slice the bulbs. Core and thinly slice
the apple and toss the apple with the lemon juice; set aside.
In a large bowl, toss together the fennel and apples and half of the
dressing. Cover tightly and refrigerate for 30 minutes for the avors
to meld.
Add the arugula to the fennel mixture and toss gently with the
remaining dressing. Arrange on 4 salad plates and sprinkle with the
grated cheese and almonds.
Garlic Pita Chips
Yield: 6 servings
Tastier than any potato chip, and better for you, garlic pita chips are an
ideal complement for soups and salads. Try them with the Hummus and
Pesto Soup (page 166)!
1 teaspoon salt
3 whole-wheat pita pockets, cut into 6 triangles each
Preheat the oven to 350F. Place foil onto two large baking sheets.
In a small food processor or blender, combine the olive oil, garlic,
salt, and pepper.
Open the pita pocket triangles to separate the tops from the
bottoms and place the triangles on the baking sheets. Brush lightly
with the olive oil seasoning mixture. Bake for 1012 minutes or
until golden brown. Let the pita chips cool on the baking sheets
before handling.
Japanese Spinach Salad
Cook Time: 23 minutes; Chill Time: 30 minutes

Yield: 2 servings
This is a simple and easy vitamin-rich side dish that goes well with main
dishes such as Salmon and Mustard Sauce (page 189). Toasting the
sesame seeds enhances the Asian avor.
Salt to taste
1 pound fresh baby spinach (or 10 ounces frozen spinach)
2 tablespoons plus 1 teaspoon toasted sesame seeds
1 teaspoon sugar
4 teaspoons low-sodium soy sauce
teaspoon toasted sesame oil
Bring a large stockpot of salted water to a boil. Fill a medium
bowl with ice cubes and water.
Add the fresh spinach to the pot and cook it for 20 seconds (if
using frozen spinach, in a small saucepan, cook it in just a small
amount of water until it falls apart). Remove the spinach (using
either cooking method) and plunge into the ice water. After a few
seconds, when the spinach has cooled, transfer it to a colander. Using
your hands, squeeze as much of the water out of the spinach as you
can. Spread the spinach out on a baking sheet lined with parchment
paper and cover loosely with paper towels or a cloth towel. Chill in
the refrigerator for half an hour.
In a dry small skillet over high heat, toast the sesame seeds, 23
minutes. Be sure to continuously shake the pan to prevent burning.
Then, using a spice grinder or mortar and pestle, grind the sesame
seeds with teaspoon sugar.
In a medium bowl, combine the remaining teaspoon sugar
with the soy sauce, vinegar, and toasted sesame oil. Add the ground
sesame seeds.
Add the chilled spinach and toss it with your hands to thor-
oughly combine with the spice mixture. Sprinkle with the remain-
ing sesame seeds.
Mac and Cheese Cauliower
Yield: 8 servings
This high-ber, healthy twist on traditional mac and cheese gets the
Overnight Diet seal of approval. Freeze leftovers in an airtight container
and eat within 68 weeks.
1 large head cauliower, broken into orets
3 tablespoons unbleached white our
1 cups grated extra-sharp low-fat cheddar cheese
cup Parmesan cheese
cup nutritional yeast (not bakers or brewers yeast) (I like Red Star or
Bragg)
teaspoon cayenne pepper
teaspoon paprika
1 egg
cups prepared bread crumbs
Preheat the oven to 350F. In a large stockpot, boil the cauli-
ower orets in salted water until tender, 57 minutes. Drain well
and reserve 1 cup of the cooking liquid.
Using the same pot over medium heat, melt the buttery spread,
whisk in the our, and stir constantly for 1 minute. Whisk in the
milk, garlic, and reserved cooking liquid, and cook 710 minutes or
until the sauce is thickened, whisking constantly to prevent scorch-
ing. Remove from the heat, and stir in the cheese, nutritional yeast,
cayenne pepper, paprika, and egg until the cheese is melted. Fold in
the cauliower.
Pour the mixture into a 13-by-9-inch baking dish coated evenly
with nonstick cooking spray. Top with bread crumbs. Bake 30 min-
utes or until the casserole is hot and bubbly.
Rice Pilaf
Yield: 4 servings
Fragrant rice, lemony ginger, garlic, and Indian spices . . . who could ask for
more?
1 teaspoon mustard seeds
1 medium yellow onion, chopped
1 large carrot, coarsely grated
1 tablespoon minced ginger
4 garlic cloves, minced
2 dried bay leaves
teaspoon turmeric
1 teaspoon garam masala
1 teaspoon salt
2 cups brown basmati rice, rinsed
cup golden raisins
cup whole cashews or chopped almonds
4 cups vegetable broth (I like low-sodium Frontier)
1 cup chopped fresh cilantro
In a medium saucepan over medium-high heat, heat the oil, and
when hot, add the mustard seeds. When they begin to pop, stir in
the onion and carrot. Cook for a few minutes, until the onion begins
to soften, and then stir in the ginger, garlic, bay leaves, turmeric,
garam masala, and salt. Stir well, then add the rice, raisins, nuts, and
broth. Stir well again, cover, bring to a boil, and simmer on low until
cooked completely, 3040 minutes.
When done, stir in the cilantro.
Roasted Garlic Cauliower Mash
Yield: 4 servings
Roasted garlic is creamy, and cauliower is a healthy replacement for the
potato in mashed potatoes.
1 bulb or head of garlic
4 teaspoons extra virgin olive oil, divided in half
1 large head cauliower, broken into small orets
1
3 cup low-fat buttermilk
2 tablespoons grated Parmesan cheese
1 teaspoon non-trans-fat buttery spread (I like Earth Balance)
1 tablespoon low-sodium vegetable broth powder
Snipped fresh chives for garnish
Preheat the oven to 400F. Peel away the outer papery layers
of the garlic bulb skin. Leave the skin of each clove intact. Using a
sharp knife, cut about inch off the top of the cloves so you can see
the garlic inside the skin.
Place the bulb in a very small baking pan. Drizzle 2 teaspoons of
the olive oil over the garlic head and use your ngers to coat the gar-
lic cloves with oil. Cover the pan with aluminum foil.
Bake for 30 minutes or until the cloves are soft. The cloves will
be very hotlet them cool before handling.
Use a small knife to cut into the cloves and squeeze the soft garlic
out with your ngers.
Cook the cauliower in a large saucepan with about an inch of
water in the pan over medium-high heat until tender, 1215 min-
utes. Drain well in a colander.
If using a food processor, combine the cauliower with 2 tea-
spoons olive oil and the remaining ingredients except the chives in
the bowl of the processor. If using an immersion blender, use a large
bowl. Puree all the ingredients until thick and creamy.
Drizzle the remaining 2 teaspoons olive oil on top and garnish
with chives.
Vanilla Poached Pears
Yield: 4 servings
Pears are in season during the late summer, fall, and early winter so you
can enjoy this delicacy in all kinds of weather.
4 Bartlett or Bosc pears
Zest of 1 lemon
12 tablespoons freshly squeezed lemon juice (about lemon)
2 tablespoons maple syrup
1 tablespoon sugar
1 teaspoon non-trans-fat buttery spread (I like Earth Balance)
1 teaspoon vanilla extract
1 cinnamon stick (optional)
Peel the pears, and using an apple corer, core them from the bot-
tom and leave the stems on. Place the pears in a pot large enough to
keep them upright, with lemon zest, lemon juice, and maple syrup,
and cover with water (in winter, cinnamon brings a warming effect
to desserts). Bring to a simmer and cook over low heat until ten-
der when pierced with a knife, anywhere from 15 to 30 minutes.
Remove from the heat and allow the pears to completely cool in
the poaching liquid. Remove the pears to serving plates, and bring
the poaching liquid to a fast boil. Stir in the sugar, buttery spread,
and vanilla, and cook over low heat until the volume of the sauce
has reduced to the desired consistency. Drizzle the sauce over and
around pears. Serve warm.
DI PS, DRESSI NGS, SPREADS,
AND SAUCES
Avocado-Corn Salsa
Yield: 2 servings
This spicy salsa pairs well with baby carrots, zucchini, summer squash, and
cucumber slices.
avocado, diced
cup frozen corn kernels, thawed
1 plum tomato, seeded and chopped
2 teaspoons fresh cilantro, chopped
Freshly squeezed lime juice to taste
Salt to taste
Combine the avocado, corn, tomato, and cilantro in a small bowl.
Add the lime juice and salt to taste.
Basil Lime Sauce
Yield: 4 servings
Basil and lime together create a lively taste sensation that promises to
brighten simple rice or pasta plates.
2 cups dry white wine
1 tablespoon nely minced shallot
2 teaspoons sugar
1 cup chopped fresh basil
1 tablespoon non-trans-fat buttery spread
(I like Earth Balance)
Place a medium skillet over medium-high heat and bring the
wine, garlic, shallot, sugar, and lime juice to a boil, then immediately
reduce the heat. Simmer until the sauce reduces by one-half in vol-
ume, 810 minutes. Turn off the heat and add the buttery spread;
stir until melted. Let cool about 10 minutes and stir in the basil
leaves.
Bean and Herb Dip
Yield: 8 servings
This is a hearty dip for vegetables or rice crackers, or a protein spread on a
whole-wheat English mufn.
2 16-ounce cans cannellini beans, rinsed and drained
3 tablespoons lime or lemon juice
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh thyme or teaspoon dried
In a food processor, puree all the ingredients until smooth and
creamy.
Black Bean Hummus Spread
Yield: 8 servings
Legumes are a lip-smacking savory lreal especially when blended wilh a lillle
bit of olive oil and tahini. Spread on a whole-wheat tortilla and add sprouts,
tomatoes, lettuce, onions, and any other vegetable of choice. Sure to be a hit!
1 15-ounce can chickpeas, rinsed and drained
1 15-ounce can black beans, rinsed and drained
1 tablespoon tahini paste
2 tablespoons lemon juice (more or less to taste)
2 teaspoons cumin
In a food processor, pulse all ingredients for 23 minutes, until
very smooth. Add water if needed to thin to desired consistency.
Buttermilk Dressing
Yield: 68 servings
Enjoy this modern take on old-fashioned buttermilk dressing, ideal for
salads and dipping.
cup low-fat buttermilk
teaspoon dried basil leaves
Zest of 1 lemon
In a small bowl, whisk together all the ingredients until smooth.
Cajun Hot Crab Dip
Yield: 12 -cup
servings
Everybody likes crab dip, especially when its crunchy on top. Serve with
fresh asparagus spears and green beans for a different type of vegetable-
and-dip experience.
2 tablespoons minced shallots
1 pound lump crabmeat, divided
cup water
1 tablespoon hot pepper sauce of choice
2 teaspoons salt-free Cajun seasoning
1
3 cup fat-free cream cheese
cup nely diced red bell pepper
3 tablespoons panko bread crumbs
3 tablespoons nely sliced fresh chives or scallions
Preheat the oven to 450F. Spray a small saucepan with non-
stick cooking spray. Heat over medium heat. Add the shallots and
garlic to the pan and cook for 2 minutes, stirring often to prevent
scorching.
In a food processor, combine 1 cup crab meat, the shallot mix-
ture, water, pepper sauce, and Cajun seasoning and process until
smooth. Spoon the mixture into a large bowl, and stir in the remain-
ing crab, the mayonnaise, cream cheese, bell pepper, lemon juice,
salt, and pepper.
Lightly coat a 1-quart glass casserole dish with nonstick cook-
ing spray and spoon the mixture into the dish. Combine the bread
crumbs and chives in a small bowl and sprinkle over the crab mix-
ture. Spray the bread crumb mixture with a little bit of cooking
spray. Bake until lightly browned and bubbling, about 30 minutes.
Let set for 5 minutes before serving.
Chili Lime Dressing
Yield: 68 servings
This dressing infuses salads with Asian-inspired avor.
3 tablespoons low-sodium soy sauce
cup freshly squeezed lime juice
2 tablespoons packed dark brown sugar
2 teaspoons Thai chili sauce
Whisk together all the ingredients in a small bowl.
Creamy Spinach Dip
Yield: 5 servings
Reinvent this all-time favorite spinach dip by using fat-free dairy.
1 small shallot, peeled
1 5-ounce can water chestnuts, rinsed and drained
cup fat-free cream cheese, softened
cup fat-free cottage cheese
1 tablespoon lemon juice
Zest of lemon
teaspoon salt
Freshly ground pepper to taste
Pinch of nutmeg
1 6-ounce package baby spinach
2 tablespoons chopped fresh chives
In a small food processor, pulse the shallot and water chestnuts until
coarsely chopped. Add the cream cheese, cottage cheese, yogurt, lemon
juice, lemon zest, salt, pepper, and nutmeg and pulse until just com-
bined. Add the spinach and chives and pulse until creamy and smooth.
Honey Garlic Balsamic Vinaigrette
Yield: 68 servings
Sweet and slightly tangy, this robust dressing works with any salad.
3 tablespoons aged balsamic vinegar
teaspoon honey
2 tablespoons water
Pulse all the ingredients in a small food processor.
Lemon Caper Vinaigrette
Yield: 4 servings
Salty capers and astringent lemon make perfect companions in a sea of
heart-healthy olive and axseed oils.
cup extra-virgin olive oil
cup axseed oil
cup white balsamic or champagne vinegar
4 teaspoons lemon juice
cup capers, drained
Freshly ground pepper to taste
Combine all the ingredients thoroughly in a blender or salad
dressing shaker to emulsify the oil and vinegar.
Low-Fat Edamame Dip
Yield: 8 servings
Edamame are a plant-based protein source that provide the base for this
avorful hummus-like dip for fresh, crispy vegetables.
1 cups shelled and frozen edamame
teaspoon salt
teaspoon ground cumin
2 garlic cloves, peeled
cup parsley leaves
3 tablespoons tahini
3 tablespoons water
3 tablespoons fresh lemon juice
Prepare the edamame according to package instructions but do
not add any salt.
Place the olive oil, salt, cumin, and garlic in a food processor.
Pulse a few times until coarsely chopped. Add the edamame, pars-
ley, tahini, water, and lemon juice; process 1 minute or until smooth.
Orange and Avocado Salsa
Yield: 4 servings
Spoon this vibrant salsa over grilled chicken or wild salmon. Bursting with
bright citrus avor, creamy avocado, and the colorful taste of cilantro, it
makes it seem like summer, no matter what time of year it is.
4 large oranges
2 large pink grapefruits
1 tablespoon minced jalapeo pepper
cup nely minced red onion
2 tablespoons chopped fresh cilantro
2 teaspoons freshly squeezed lime juice
Salt to taste
1 diced peeled avocado
Peel the fruit, cut off the pith, and divide into sections. Cut the
sections into small pieces.
Seed the jalapeo pepper and mince.
In a medium bowl, combine the fruit pieces, onion, cilantro, jala-
peo, lime juice, salt, and avocado.
Salmon Spread
Yield: 12 -cup servings

Use canned or leftover crumbled wild salmon for this tantalizing spread.
Use rice crackers or fresh veggies for dipping.
1 14.75-ounce can pink salmon (without bones and skin)
1 3-ounce package fat-free cream cheese, softened
4 ounces plain fat-free Greek yogurt
12 teaspoons horseradish to taste
1 teaspoon lemon juice
Dash of seasoning mix (I like Spike)
2 teaspoons onion, grated or nely minced
In a medium-sized bowl, mix all the ingredients together, and
press into a 16-ounce ramekin.
Savory Yogurt Dip
Yield: 1 serving
This peppery dip will spice up any crudit tray.
cup fat-free Greek yogurt
teaspoon lemon juice
teaspoon lemon zest
1 tablespoon each of fresh thyme, dill, basil, and cilantro, chopped (or a
few pinches each of dried)
In a small food processor, combine all the ingredients and pulse
until smooth.
Sesame Miso Dressing
Yield: 68 servings
Try sesame miso dressing on your favorite salad when youre in the mood
for an Asian-inspired dish.
1
3 cup rice wine vinegar
cup white miso paste
2 teaspoons grated ginger
1 tablespoon organic sugar
2 tablespoons toasted sesame seeds seeds to garnish
1 teaspoon toasted sesame oil
3 tablespoons mirin or cooking sake
Spicy Blue Cheese Dip
Yield: 2 servings
Theres a fusion of spice, creaminess, and crunch all in one bite. Serve with
mounds of crunchy vegetables.
2
3 cup fat-free sour cream
2
3 cup crumbled low-fat blue cheese
1 tablespoon white wine vinegar
teaspoon cayenne pepper (use just a pinch for less heat)
Sweet and Spicy Sesame Dressing
Yield: 68 servings
Why decide between sweet and spicy? You can have both with this
dressing.
2 tablespoons toasted sesame oil
1 tablespoon balsamic vinegar
1 teaspoon Sriracha or other chili-garlic sauce
1 teaspoon agave nectar
Thai Peanut Dressing
Yield: 68 servings
If youre a fan of Thai food, youll love this easy recipe for peanut dressing,
a Thai staple.
1 cup low-sodium, fat-free chicken broth
2 tablespoons smooth natural peanut butter, no sugar added
1 tablespoon low-sodium soy sauce
1 teaspoon lime zest
2 teaspoons toasted sesame oil
Toasted Cumin Yogurt Dip
Cook Time: 1 minute; Chill Time: 1 hour

2 days
Yield: 1 cup (2 servings)

Toast the cumin seeds in a dry skillet to enhance the avor of this dip, and
serve with vegetables, such as broccoli and cauliower and carrots, for a
zingy snack.
1 teaspoon cumin seeds
1 small clove garlic, minced
teaspoon salt
1
8 teaspoon cayenne pepper
In a small frying pan over high heat, toast the cumin seeds, shak-
ing the pan constantly until fragrant, about 1 minute. Transfer the
toasted seeds to a small bowl to cool.
In a medium bowl, combine the yogurt, sour cream, garlic, salt,
and cayenne pepper.
Grind the toasted cumin seeds in a clean coffee grinder or with a
mortar and pestle, or by mashing with the bottom of a small, heavy
pan or mallet. Stir half the seeds into the dip, then add more to taste.
Cover and chill to blend avors for at least 1 hour and up to 2 days.
DESSERTS
Apple Cinnamon Brown Rice Pudding
Cook Time: 1 hour 10 minutes
Yield: 46 servings
Although this sinless dessert takes a bit of pot watching and time, its well
worth the effort.
2 cups water
1 cup brown rice
Pinch of salt
1 tablespoon agave nectar
3 tablespoons maple syrup
2 teaspoons ground cinnamon
Pinch each nutmeg and cloves
Generous cup raisins
1 large apple, peeled, cored, seeded, and nely chopped
Combine the water, rice, and salt in a large Dutch oven or stock-
pot. Bring to a boil over medium-high heat, stir once, and cover
with a tight-tting lid. Reduce the heat to low and simmer for about
40 minutes or until most of the water is absorbed. Remove the rice
from the heat, place in a bowl, and set aside.
To the same pot, add the milk, agave nectar, maple syrup, vanilla,
cinnamon, nutmeg, and cloves. Bring to a very low boil over medium
heat, stirring often so the milk doesnt burn, then reduce the heat
to medium-low. Add in the cooked rice, raisins, and chopped apple.
Cook over medium-low heat, stirring frequently. Reduce to low heat
and simmer until the milk cooks down and the rice is creamy, about
30 minutes. Stir frequently to prevent scorching.
Portion out the pudding into 46 small ramekins. Serve warm or
cold. If serving cold, cover with plastic wrap to prevent the pudding
from forming a skin on top while refrigerating.
Apple Cranberry Crisp
Yield: 9 servings
The apple crisp gets a new slimmed-down look thanks to healthy, ber-
packed whole-wheat our and oats.
4 large sweet apples, peeled, cored, halved, and cut into thin
slices
cup dried naturally sweetened cranberries
1 tablespoon water
1 tablespoon and cup packed light brown sugar
3 tablespoons whole-wheat our
2 tablespoons old-fashioned oats
Preheat the oven to 450F. Spray a 9-by-9-inch square baking
pan with nonstick cooking spray.
In a large saucepan, combine the apples, cranberries, water, and
1 tablespoon brown sugar. Cook over medium-low heat until the
apples begin to soften, 56 minutes. Stir occasionally to prevent
sticking.
While the apples are cooking, combine the our, oats, buttery
spread, and remaining brown sugar in a small bowl. Use your ngers
to mix until crumbly and set aside.
Place the hot apple mixture in the baking pan. Sprinkle the
crumb mixture evenly on the top. Bake for 810 minutes, until
lightly browned and hot throughout.
Cherries with Ricotta and Toasted Almonds
Yield: 2 servings
In just about 5 minutes, you can be enjoying a dessert that will remind you
of cherry cheesecake.
1 cup thawed frozen pitted sweet cherries
1 tablespoon water
2 tablespoons fat-free ricotta cheese
12 tablespoons toasted slivered almonds
In a small saucepan, heat the cherries with the water until they
are warm, 56 minutes.
Transfer to a medium-sized ramekin or oven-safe bowl. Top
the cherries with ricotta and almonds. (Optional: Slide the dessert
under the broiler for just a few secondsnot too long or the almonds
will burn.)
Figgy Cookie
Yield: 24 cookies
(serving size: 2 cookies)
Remember Fig Newtons? These cookies are one up on goodness, avor,
and ber. Enjoy without guilt.
cup non-trans-fat buttery spread (I like Earth Balance)
cup applesauce, unsweelened (l like Langers)
cup lightly packed brown sugar
cup sugar
4 tablespoons fat-free milk
1 teaspoons vanilla extract
2 cups spelt or whole-wheat our
1 teaspoon baking soda
Zest of orange
1 teaspoon each of ground cinnamon and ginger
cup old-fashioned rolled oats
cup chocolate chips
cup sliced blanched almonds
1
3 cup nely diced dried gs
Preheat the oven to 350F. Line a baking sheet with parchment
paper. Combine the buttery spread, applesauce, sugars, milk, and
vanilla extract in a bowl. Mix thoroughly. Add the our, baking
soda, orange zest, and spices. Stir until fully mixed, then stir in the
oats, chocolate chips, nuts, and gs to make the dough.
Scoop spoonfuls of dough onto the baking sheet and atten with
the back of a spoon. Bake for 13 minutes or until golden.
Grandmas Low-Fat Chocolate Pudding
Yield: 4 servings
Dianas grandma made this recipe when Diana was little and it became the
go-to after-dinner treat. The tradition continues.
cup sugar
3 tablespoons cornstarch
3 tablespoons dark chocolate cocoa, unsweetened (I like Now or
Hersheys)
1 teaspoons vanilla
In a small saucepan, over medium heat, combine the sugar, corn-
starch, and cocoa. Gradually blend in the milk and continue cook-
ing, stirring constantly, until the mixture thickens. Cook 3 minutes
longer. Add the vanilla.
Pour into 4 ramekins or small dessert bowls and serve.
Granola Plum Mini-Mufn Pastries
Yield: 12 servings
(2mufns 1 serving)
Flaxseeds, whole-wheat our, and dried plums add a hint of ber to these
delicious dessert mufns.
cup prunes
Boiling water
1 cup whole-wheat our
1 cup fat-free or low-fat granola
cup brown sugar
3 teaspoons baking powder
1 teaspoon cinnamon
cup ground axseeds
cup warm water
cup molasses
2 teaspoons honey
2 lablespoons unsweelened applesauce (l like Langers)
1 cup fat-free milk
Preheat the oven to 400F. Chop the prunes into small bits and
soak in a bowl with boiling water, lling just to cover. In a large bowl,
combine the ours, granola, brown sugar, baking powder, cinnamon,
and ginger; set aside.
In a small bowl, whisk together the axseeds and water. Add the
molasses, honey, oil, applesauce, milk, and vanilla; set aside. Strain
the prunes and stir into the our mixture. Add the liquid mixture to
the our and stir just until moistened.
Spray 2 6-mini-mufn tins with nonstick cooking spray and
spoon the batter into the wells until about two-thirds full. Bake for
1015 minutes at 400F, then lower the heat to 350F and bake 510
minutes longer. The mufns are done when a toothpick inserted into
the middle of a mufn comes out clean.
Grapes and Walnuts with Lemon Sour Cream Sauce
Cook Time: 0 minutes; Chill Time: 12 hours

Yield: 4 servings
Heres the magic bullet for satisfying your sweet tooth with the fat-ghting
duo of fruit and nuts.
2 tablespoons powdered sugar
1 teaspoon lemon zest
1
1 cups red seedless grapes
1 cups green seedless grapes
3 tablespoons chopped walnuts
In a small bowl, whisk together the sour cream, powdered
sugar, lemon zest, lemon juice, and vanilla. Cover and chill for
12 hours. Place the grapes in 4 wide-mouthed red wineglasses or
ramekins. Add 2 tablespoons of the lemon topping to each dish and
top with a sprinkle of chopped walnuts.
Grilled Fruit with Balsamic Syrup
Yield: 6 servings
Fruit is sweetand it gets sweeter when its HOT! Fire up the grill or
broiler and get dessert going.
1 small pineapple, peeled, cored, and cut into rings
2 large mangoes, peeled and halved
2 large peaches, pitted and halved
2 tablespoons brown sugar
cup balsamic vinegar
Mint or basil leaves, chopped for garnish
In a large bowl, combine the pineapple, mangoes, and peaches.
Drizzle the olive oil over the fruit and stir or shake the bowl to coat
each piece. Add the brown sugar and toss to coat evenly; set aside.
In a small saucepan, heat the balsamic vinegar on low. Simmer
until the liquid is reduced in half, stirring occasionally to prevent
burning. Remove from the heat; set aside.
Prepare the grill by spraying with nonstick cooking spray and
heat to medium-high. Place the fruit on the grill racks. Grill until
the fruit begins to brown, 35 minutes. Remove the fruit from the
grill and arrange on individual serving plates. Drizzle with balsamic
syrup and garnish with mint or basil.
Lemon Cheesecake Parfait
Cook Time: 0
Yield: 4 servings
This calcium-rich dessert is a sweet, avorful, guiltless way to end dinner.
4 full sheets graham crackers
cup part-skim or fat-free ricotta cheese
1 ounce fat-free cream cheese
2 tablespoons sugar
1 6-ounce container fat-free lemon yogurt
Crush the graham crackers in a sealable plastic bag using a rolling
pin or bottle.
In a blender, pulse the ricotta cheese, cream cheese, and sugar for
1 minute until well blended and smooth. Add the yogurt and pulse
another 34 times. Avoid overmixing, or the cheese mixture will be
too runny.
In 4 dessert cups or small stemless wineglasses, layer the ingredi-
ents, alternating graham cracker crumbs, cheese mixture, crumbs,
and cheese mixture. Top with crumbs.
Lemon Custard with Fresh Blueberry Sauce
Cook Time: 1 hour 5 minutes; Chill Time: 4 hours
Yield: 4 servings
Soft (or silken) tofu lends smoothness and silky texture to this custard.
Blueberry sauce adds the sweet tang to balance the tartness of the lemon.
cup silken tofu
1 cups fat-free milk, divided into cup and 1 cup
3 eggs
2 tablespoons rmly packed light brown sugar
2 tablespoons agave nectar
1 teaspoon lemon zest
teaspoon vanilla extract
teaspoon lemon extract
cup all-fruit blueberry jam
cup fresh blueberries
Preheat oven to 300F. Spray four small ramekins with nonstick
cooking spray.
In a blender or food processor, combine the tofu and cup of the
milk until smooth.
Meanwhile, in a small bowl, whisk the eggs thoroughly and add
the brown sugar, agave nectar, lemon zest, and extracts. Whisk
the egg mixture with the tofu mixture and 1 cup milk until well
blended.
Pour the mixture into the ramekins and place them in a large
baking pan lled halfway with hot water. Bake until the custards are
set at the edge but are slightly loose at the center, about 50 minutes.
Place the ramekins on a counter to nish setting, about 15 minutes.
Cover with plastic wrap and chill at least 4 hours.
To make the blueberry sauce, whisk the jam and lemon juice in a
small bowl until well blended. Stir in the blueberries gently to keep
them intact. Top the custards with the blueberry sauce.
On the Beam Brownies
Yield: 12 servings
On the beam is a slang term for brainy. Think of this as a smarter way
to make browniesthey taste just as good and are good for you, too.
12 ounces carrots
7 ounces spinach
1 box brownie mix (I like Arrowhead Mills, Duncan Hines, or Betty
Crocker)
cup extra virgin olive oil
cup applesauce, unsweelened (l like Langers)
2 eggs
Preheat the oven to 350F. Spray an 8-by-8-inch baking dish with
nonstick cooking spray. In a small food processor, puree 12 ounces of
cooked carrots to yield
1
3 cup pureed; set aside. Cook the spinach to
yield
1
3 cup pureed; set aside.
In a medium mixing bowl, combine the brownie mix, olive oil,
applesauce, and eggs. Stir in the carrots and spinach and mix well.
Pour the batter (it will be thick) into the dish and press into the
corners. Bake for 30 minutes or until a toothpick inserted into the
middle comes out clean.
Peachy Oat Crumble
Yield: 8 servings
Though its designed for fresh and juicy August peaches, you can still
enjoy this delectable crumble by using frozen peaches at other times of
the year.
8 ripe freestone peaches, peeled, pitted, and sliced (or 6 cups thawed
frozen peaches)
Juice from 1 lemon
1
3 teaspoon ground cinnamon
teaspoon ground nutmeg
cup whole-wheat our
cup packed dark brown sugar
cup old-fashioned oats
Preheat the oven to 375F. Lightly coat a 9-inch pie pan with
nonstick cooking spray.
Arrange the peach slices in the pie plate. Sprinkle with lemon
juice, cinnamon, and nutmeg.
In a small bowl, whisk together the our and brown sugar. Using
your ngers, crumble the buttery spread into the our mixture. Add
the oats and stir to mix evenly. Sprinkle the our mixture evenly
over the peaches.
Bake until the peaches are soft and bubbly and the topping is
browned, about 30 minutes.
SPA BEVERAGES
Apple-licious Tonic
Yield: 1 9-ounce serving

A refreshing alternative to plain water.
1 ounce tart cherry juice (use small side of jigger to measure)
1
3 cup apple juice (store-bought)
1
3 cup orange juice (fresh-squeezed or store-bought)
1
3 cup pineapple juice (store-bought)
Ice, enough to ll shaker
Combine the cherry juice, apple juice, orange juice, and pineap-
ple juice in a large shaker. Fill with ice and shake several minutes,
until well chilled.
Basil Lime Spritzer
Cook Time: < 1 minute
Yield: 1 1-cup serving

The idea of drinking basil may be new to you, but its peppery, licorice, and
minty tastes create a unique combo of sweet and savory.
FOR THE SYRUP
1 cups basil leaves
1 tablespoon 2 teaspoons (or 6 packets total) Truvia
cup water
1
8 teaspoon baking soda
FOR THE SPRITZER
Chilled sparkling water
In a small pot of boiling water, blanch the basil leaves for 810
seconds. Remove from the water with a slotted spoon and plunge
right away into a bowl of ice water for 20 seconds to remove all heat.
Remove from the water with the slotted spoon and drain well. In a
blender, combine the basil, Truvia, water, and baking soda and puree
for about 30 seconds. Strain the basil mixture through a ne mesh
strainer (you can omit this step if you dont mind the basil pieces in
your drink).
In a tall pitcher lled with ice, pour the basil syrup, lime juice,
and sparkling water.
Cool Cucumber Cooler
Yield: 8 servings
Chilling, refreshing, light, and bright; the cucumber and lime notes in this
spa drink are suitable for lazy summer afternoons.
cup water
3 tablespoons (or 12 packets) Truvia
5 medium English cucumbers, peeled and coarsely chopped
4 cups cold water
1 1-inch piece fresh ginger, peeled and chopped
cup freshly squeezed lime juice
4 cups ice
In a small saucepan, bring the water and Truvia to a boil, then let
simmer until all the sugar substitute is dissolved, about 3 minutes,
to make the simple syrup. (Use these same instructions to make
the simple syrup in the Jalapeo Caipirinha, page 220.) Pour into a
heat-resistant container to cool.
In a large blender or food processor, puree on high speed the
cucumbers, water, and fresh ginger. Strain the cucumber mixture
through cheesecloth into a pitcher and discard the solids. Stir in 4
tablespoons each of simple syrup and lime juice. Serve over ice.
Fuzzy Peach Sparkler
Chill Time: 0

Enjoy this refreshing concoction any time of daymorning, noon, or night.
cup peach nectar
6 ounces sparkling water (or diet tonic water for a sweeter taste)
Ice, enough to ll a large glass
In a large glass, combine the peach nectar, sparkling water, and
ice. Stir until blended.
Iced White Tea
Steep Time: 35 minutes

White teas subtle avor has been called soft, smooth, sweet, and sexy.
4 white tea bags (or about 12 teaspoons loose white tea)
5 cups water
4 fresh mint leaves + extra for garnishing
Steep the tea bags or loose tea in 4 cups boiling water for 35
minutes, then chill.
While chilling, bring a cup of water, the sugar substitute, and the
mint leaves to a boil, remove from the heat, and let steep until cool.
Sweeten the tea with the mint syrup to taste and garnish with mint
leaves.
Jalapeo Caipirinha

Inspired by the national cocktail of Brazil, this mocktail offers a South
American spiciness.
1 lime
fresh jalapeo
2 ounces simple syrup (see instructions in Cool Cucumber Cooler
recipe, page 218)
Ice, enough to ll shaker
Sparkling water
Cut the lime in half, squeeze well, then cut the lime peel into
quarters. Cut the jalapeo in half lengthwise and remove the seeds.
In a shaker, combine the lime juice, jalapeo, and simple syrup. Fill
with ice, and shake vigorously. Pour into a 12-ounce glass, and top
off with sparkling water.
Pomegranate Nectar

Pomegranate juice is full of healthy antioxidants, and even better, it tastes
great.
cup pomegranate juice
cup mango nectar
4 ounces sparkling water
In a large glass, combine the pomegranate juice, mango nectar,
and sparkling water. Stir until blended.
Pomegranate Splashers

The splash of lime adds a twist to the pomegranate juice.
cup pure pomegranate juice
1 cup sparkling water
1 teaspoon lime juice
Ice, enough to ll a large glass
In a large glass, combine the pomegranate juice, sparkling water,
lime juice, and ice. Stir until blended.
Shirley Temple
Cook Time: 1 hour 5 minutes; Cooling Time:

30minutes
Yield: 6 servings
Add pomegranate syrup to just about any beverage to create your favorite
mocktail.
cup pomegranate syrup (recipe below)
8 ounces diet ginger ale
Maraschino cherry
In a large glass, combine the syrup and ginger ale. Stir until
blended. Garnish with the cherry.
POMEGRANATE SYRUP
4 cups pomegranate juice
3 tablespoons (or 12 packets) Truvia
1 tablespoon freshly squeezed lemon juice
In a small saucepan over medium heat, bring the pomegranate
juice, Truvia, and lemon juice to a boil. Cook, stirring frequently,
until the sugar substitute has completely dissolved. Then, reduce
the heat to medium-low and cook until the mixture has reduced to
about 1 cups, nearly the consistency of syrup. This will take about
an hour. Remove from the heat and cool for 30 minutes.
Transfer to a glass jar and cool completely. Cover and store in the
refrigerator for up to 3 months.
Sparkling Watermelon Sipper
Chill Time: 3 hours

Summertime is best with refreshing watermelonthis time in a glass!
10 cups peeled watermelon chunks
3 cups cold water
1
3 cup freshly squeezed lime juice
Ice cubes, enough to ll a glass
8 lime wedges
Using a blender, pure
1
3 of the watermelon and water in three
separate batches; pour each batch into a large pitcher to hold. Add
the lime juice and Truvia to the watermelon mixture in each pitcher
and stir until well blended. Refrigerate until very chilled, at least 3
hours. When ready to serve, pour over glasses lled with ice cubes.
Garnish each glass with a lime wedge if desired.
Spiced Ginger Lemon Spritzer
Cook Time: 1 hour
Yield: 6 12-ounce servings

Ginger has long been used as a tummy tonic for easy digestion and to
quell queasiness. Enjoy this mocktail as an after-dinner tonic.
Fresh ginger, 4-inch piece
Zest of 2 lemons
34 cinnamon sticks
teaspoon cloves
teaspoon nutmeg
2
3 cup 3 tablespoons Truvia
1 cup water
2 liters sparkling water (or diet tonic water for a sweeter taste)
6 lemon slices
Peel then cut the fresh ginger into 1-inch pieces. In a small sauce-
pan, bring to a quick boil the ginger, lemon zest, cinnamon sticks,
cloves, nutmeg, Truvia, and water. Lower the heat and simmer for
30 minutes. Strain into a small pitcher and cool.
For each drink, add 2 ounces of the syrup to a serving glass and
top with sparkling water. Garnish with a slice of lemon.
Virgin Mojito
Chill Time: 0

This mocktail is so tasty, you could serve it at a party!
of 1 lime, cut into small pieces
6 large mint leaves
teaspoon Truvia
Ice, enough to ll a 12-ounce glass
12 ounces sparkling soda
In a 12-ounce glass, muddle (mash to release the juice and a-
vors) the lime, mint, and sugar substitute. Nearly ll the glass with
ice and top off with the sparkling soda. Stir lightly.

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Recipes

Cook Time: 5 minutes

Cook Time: 2 minutes

Cook Time: 30 minutes

Cook Time: 20 minutes

Yield: 12 5-inch pancakes,

Protein per Serving Toward DPR: 2 ounces

Cook Time: 5 minutes

Cook Time: 5 minutes

Cook Time: 0 minutes

Cook Time: 35 minutes

Cook Time: 57 minutes

Cook Time: 20 minutes

Cook Time: 8-9 hours

Cook Time: 0 minutes

Cook Time: 10 minutes

Cook Time: 5 minutes

Cook Time: 10 minutes set time

Protein per Serving Toward DPR: 2 ounces

Cook Time: 15 minutes

Cook Time: 10 minutes

Cook Time: 11 minutes

Yield: 6 2-cup servings

Cook Time: 17 minutes

Cook Time: 20 minutes

Cook Time: 1520 minutes

Cook Time: 30 minutes

Yield: 3 2-cup servings

Cook Time: 9 minutes

Cook Time: 30 minutes

Yield: 4 2-cup servings

Cook Time: 4045 minutes

Protein per Serving Toward DPR: 4 ounces

Cook Time: 10 minutes

Cook Time: 10 minutes

Yield: 4 1-cup servings

Cook Time: 20 minutes

Yield: 4 1-cup servings

Protein per Serving Toward DPR: 4 ounces

Cook Time: 79 hours

Yield: 910 -cup servings

Cook Time: 20 minutes

Cook Time: 20 minutes

Cook Time: 5 minutes

Cook Time: 15 minutes

Cook Time: 20 minutes

Cook Time: 8 minutes; Chill Time: 24 hours

Protein per Serving Toward DPR: ounce

Cook Time: 20 minutes

Cook Time: 1 hour

Cook Time: 20 minutes

Yield: 4 1-cup servings

Protein per Serving Toward DPR: 4 ounces

Cook Time: 0 minutes

Cook Time: 1620 minutes

Cook Time: 1218 minutes

Cook Time: 4 hours

Cook Time: 60 minutes

Cook Time: 1 hour, 30 minutes

Protein per Serving Toward DPR: 8 ounces

Cook Time: 2 hours

Cook Time: 810 minutes

Cook Time: 56 minutes

Cook Time: 8 minutes