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 satfat), 18% from protein, 60% from carbohydrate;40 g fiber, 76 mg cholesterol, 1,361 mgsodium
Weight-loss Express
1,236 calories: 18% from fat (3% from satfat), 17% from protein, 65% from carbohydrate;33 g fiber, 75 mg cholesterol, 1,313 mgsodium
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 delicioussalad, or use 3 ounces of drained water-packed chicken. Use the variations ofthis 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 finelychop. 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 intensifiesif 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 aboil. Reduce the heat, add the apple cider, and simmer for about 20 minutes,until the squash and apples are very tender. Remove from the heatand let stand for a few minutes. Pour the soup in batches into a blender or food processor and puree untilsmooth. Return to the pot, add the buttermilk, and simmer briefly to heatthrough.
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 togetherwith dinner in a flash!
SERVES 4
SALAD
Unlimited mixed greens, baby spinach, or favorite lettuce (noticeberg)
As many raw vegetables as you can pile in a big salad bowl, suchas tomatoes, cucumbers, onions, bell peppers, alfalfa sprouts,and so on. (For ease and convenience, use packaged prewashedshredded carrots, shredded cabbage-carrot coleslaw, orshredded 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