Recipes from 'Flavor Point Diet': Day 7

"Good Morning America" medical contributor Dr. David Katz has come up with a diet that promises to let people eat all their favorite foods and still lose weight.

After conducting extensive research at the Yale-Griffin Prevention Research Center, Katz found that by following flavor themes each week, dieters could reach the flavor point at which they'd feel completely satisfied and full.

DAY 7: APPLE DAY

Breakfast

Apple-Raisin Oatmeal (page 137)

OR

Apple-Banana Smoothie (page 146)

Mid-Morning Snack

1/2 cup unsweetened applesauce

1/2 cup fat-free plain yogurt

Lunch

5 Kashi TLC Original 7-Grain Crackers

Apple-Walnut Salad

Mid-Afternoon Snack

1/2 sliced apple spread with 1 tablespoon natural peanut butter

OR

10-ounce apple fizz (6-ounce seltzer water and 4-ounce 100 percent apple juice)

Dinner for 4

Apple-Butternut Squash Soup (page 213)

2 slices whole-grain bread per person

Tossed Garden Salad (page 207)

Dessert for 4 (Optional)

Warm Apple Crisp (page 238)

Daily Nutrition Facts:

Regular

1,424 calories: 22% from fat (3% from sat fat), 18% from protein, 60% from carbohydrate; 40 g fiber, 76 mg cholesterol, 1,361 mg sodium

Weight-loss Express

1,236 calories: 18% from fat (3% from sat fat), 17% from protein, 65% from carbohydrate; 33 g fiber, 75 mg cholesterol, 1,313 mg sodium

Apple-Raisin Oatmeal

A complete and heartwarming breakfast in a bowl!

SERVES 1

2/3 cup water

1/4 cup fat-free milk

1 tablespoon nonfat dry milk

1/2 cup quick-cooking oats

1/3 cup unsweetened applesauce

1 tablespoon raisins

1-2 teaspoons brown sugar (optional)

In a small saucepan, bring the water and milk to a boil. Add the dry milk and oatmeal and cook for 1 to 2 minutes. Remove from the heat, cover, and let stand for 2 minutes. Add the applesauce and raisins. Spoon into a bowl and sprinkle with the brown sugar (if using).

Per serving: 261 calories, 3 g fat (<1 g sat fat), 11 g protein, 49 g carbohydrate, 5 g fiber, 1 mg cholesterol, 68 mg sodium

VARIATION

Apple-Pecan Oatmeal: Add 2 teaspoons chopped pecans in step 3.

Per serving: 280 calories, 6 g fat

Apple-Banana Smoothie

Use the variations of this recipe to adapt it to the flavor theme of the day.

SERVES 1

3/4 cup 100 percent apple juice

1/2 ripe banana

1 tablespoon fat-free plain or vanilla yogurt

1/2 cup crushed ice

Place the juice, banana, yogurt, and ice in a blender and process until smooth.

Per serving: 156 calories, 0.5 g fat (0 g sat fat), 2 g protein, 38 g carbohydrate, 2 g fiber, 0 mg cholesterol, 17 mg sodium

Apple-Walnut Chicken Salad

Cook the chicken ahead and refrigerate it to save time when you assemble this delicious salad, or use 3 ounces of drained water-packed chicken. Use the variations of this recipe to adapt it to the flavor theme of the day.

SERVES 1

1/2 teaspoon salt + pinch of salt

1 3-ounce chicken cutlet

1 tablespoon chopped walnuts

1/2 tart green apple, finely chopped

2 teaspoons fat-free plain yogurt

1 teaspoon Dijon mustard

1 teaspoon extra-virgin olive oil

1/2 teaspoon apple cider vinegar

Pinch of garlic powder

Freshly ground black pepper to taste

Bring 11/2 cups water to a simmer in a medium saucepan and add salt. Add the chicken and cook for 10 minutes, or until cooked through. Alternatively, grill it in a cast-iron grill pan coated with olive oil spray. Let cool and finely chop. In a small bowl, combine the chicken, walnuts, yogurt, mustard, oil, vinegar, garlic powder, salt, and pepper. Refrigerate until ready to serve.

Per serving: 273 calories, 13 g fat (2 g sat fat), 28 g protein, 12 g carbohydrate, 2 g fiber, 73 mg cholesterol, 169 mg sodium

Apple-Butternut Squash Soup

This soup is very creamy even though it's very low in fat. The sweet flavor of apple intensifies if you make it in advance and refrigerate it before pureeing.

SERVES 4

2 teaspoons extra-virgin olive oil

1 large yellow onion, finely chopped

2 teaspoons mild curry powder

11/4 pounds butternut squash*, chopped

2 medium apples, peeled, cored, and cut into large chunks

3 cups fat-free chicken broth

3/4 cup apple cider

11/2 cups fat-free buttermilk

3/4 teaspoon salt

Heat the oil in a soup pot over medium heat. Reduce the heat to low, add the onion and curry, and sauté for 8 to 10 minutes, or until tender. When the onion is tender, add the squash, apples, and broth and bring to a boil. Reduce the heat, add the apple cider, and simmer for about 20 minutes, until the squash and apples are very tender. Remove from the heat and let stand for a few minutes. Pour the soup in batches into a blender or food processor and puree until smooth. Return to the pot, add the buttermilk, and simmer briefly to heat through.

Per serving: 225 calories, 3 g fat (<1 g sat fat), 10 g protein, 42 g carbohydrate, 8 g fiber, 0 mg cholesterol, 659 mg sodium

*Look for it peeled and precut, frozen or bagged fresh in the produce section.

Tossed Garden Salad

Keep these ingredients on hand so you won't hesitate to throw this great salad together with dinner in a flash!

SERVES 4

SALAD

Unlimited mixed greens, baby spinach, or favorite lettuce (not iceberg)

As many raw vegetables as you can pile in a big salad bowl, such as tomatoes, cucumbers, onions, bell peppers, alfalfa sprouts, and so on. (For ease and convenience, use packaged prewashed shredded carrots, shredded cabbage-carrot coleslaw, or shredded broccoli-cabbage coleslaw.)

DRESSING

1 tablespoon extra-virgin olive oil

3 tablespoons vinegar

Pinch of salt

Freshly ground black pepper to taste

OR

5 tablespoons (5 capfuls) Newman's Own Light Italian Dressing

Build your salad any way you like!

Per serving (on average): 96 calories, 4 g fat (<1 g sat fat), 4 g protein, 13 g carbohydrate, 5 g fiber, 0 mg cholesterol, 116 mg sodium

Warm Apple Crisp

A classic quick and simple dessert!

SERVES 4

1/2 cup low-fat nutty granola

2 teaspoons Smart Balance spread

3 apples, rinsed, cored, and thickly sliced

1/3 cup apple cider

1 tablespoon chopped almonds

1 tablespoon brown sugar

Pinch of cinnamon

Preheat the oven to 350°F. Finely grind the granola in a coffee grinder or small food processor. Spread the Smart Balance in the bottom of a shallow baking dish and arrange the apples in a single layer. Pour the cider over the apples and sprinkle with the granola, almonds, brown sugar, and cinnamon. Bake for 15 to 20 minutes, or until the apples are tender.

Per serving: 163 calories, 4 g fat (<1 g sat fat), 2 g protein, 33 g carbohydrate, 4 g fiber, 0 mg cholesterol, 52 mg sodium

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