Food Cures (36 page)

• 1 reduced-fat string cheese
       
  80 calories, 0 g carbohydrate
       
  Exchanges: 1 medium-fat meat
  
• 1 hard-boiled egg (or 3 hard-boiled egg whites)
  

• 2 ounces turkey or lean ham wrapped in lettuce leaves
       
  70 calories, 2 g carbohydrate
       
  Exchanges: 2 very lean meats
  
• 10 almonds, unsalted
       
  80 calories, 3 g carbohydrate
       
  Exchanges: 2 fats
  
• Celery sticks with 2 tablespoons fat-free cream cheese
       
  40 calories, 4 g carbohydrate
       
  Exchanges: 1 very lean meat
  
• 1 level tablespoon peanut butter with celery sticks
       
  100 calories, 4 g carbohydrate
       
  Exchanges: 2 fats
  
• 1 slice fat-free cheese on 1 plain rice cake
       
  70 calories, 10 g carbohydrate
       
  Exchanges: 1 very lean meat, ½ starch
  
• 8 baby carrots with 2 level tablespoons guacamole (substitute pepper sticks for the carrots and carbs drop to 6 grams)
       
  90 calories, 10 g carbohydrate
       
  Exchanges: 2 vegetables, 1 fat
  
• ½ apple, sliced, with 1 level teaspoon peanut butter
       
  70 calories, 10.5 g carbohydrate
       
  Exchanges: ½ fruit, 1 fat
  
• 8 baby carrots and 2 level tablespoons hummus (substitute pepper sticks for the carrots and carbs drop to 9 grams)
       
  85 calories, 13 g carbohydrate
       
  Exchanges: 1½ vegetables, 1 fat
  
• 6 ounces fat-free plain or flavored yogurt with artificial sweetener
       
  90 calories, 17 g carbohydrate
       
  Exchanges: 1 fat-free milk
  

100 to 200 calories

• 8 macadamia nuts
       
  150 calories, 3 g carbohydrate
       
  Exchanges: 3 fats
  
• ½ cup fat-free or 1% reduced-fat cottage cheese mixed with 1 tablespoon chopped nuts
       
  130 calories, 4 g carbohydrate
       
  Exchanges: 2 lean meats, 1 fat
  
• Whole nuts: 1 ounce (¼ cup) almonds, cashews, toasted pecans, soy nuts, walnuts, or peanuts
       
  180 to 200 calories, 5 g carbohydrate
       
  Exchanges: 4 fats
  
• ½ cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons ground flaxseed
       
  140 calories, 7 g carbohydrate
       
  Exchanges: 2 lean meats, 2 fats
  
• ¼ cup pistachio nuts or sunflower seeds in the shell
       
  180 calories, 7 to 9 g carbohydrate
       
  Exchanges: 4 fats
  
• 8 baby carrots dipped in ½ cup fat-free or 1% reduced-fat cottage cheese
       
  110 calories, 10 g carbohydrate
       
  Exchanges: 2 lean meats, 1½ vegetables
  
• 1 bell pepper, cut up, with ¼ cup guacamole
       
  144 calories, 11 g carbohydrate
       
  Exchanges: 2 vegetables, 2 fats
  
• 1 cup edamame (boiled soybeans in the pod), lightly seasoned with salt substitute
       
  150 calories, 12 g carbohydrate
       
  Exchanges: 1 medium-fat meat, 1 starch
  
• 1 bell pepper, cut up, with ¼ cup hummus
       
  118 calories, 13 g carbohydrate
       
  Exchanges: 2 vegetables, 2 fats
  
• 10 almonds with 1 apple
       
  150 calories, 21 g carbohydrate
       
  Exchanges: 1 fruit, 2 fats
  
• 1 slice reduced-calorie, whole wheat toast with 1 level tablespoon peanut butter
       
  140 calories, 14 g carbohydrate
       
  Exchanges: ½ starch, 2 fats
  
• 6 ounces fat-free, plain or artificially flavored yogurt mixed with 2 tablespoons ground flaxseed (or 1 tablespoon chopped nuts)
       
  150 calories, 20 g carbohydrate
       
  Exchanges: 2 fats, 1 fat-free milk
  
• 1 apple, sliced, with 1 level tablespoon peanut butter
       
  166 calories, 22 g carbohydrate
       
  Exchanges: 1 fruit, 2 fats
  
• 1 ounce plain soy crisps (check labels, nutrition information will vary)
       
  Exchanges: 1 lean meat, 1 starch
  

SPECIAL SUGAR-FREE RECIPES

• Chocolate-Hazelnut Biscotti
       
  40 calories, 6 g carbohydrate
       
  Exchanges: ½ starch
  
• Chocolate Angel Food Cake
       
  70 calories, 15 g carbohydrate
       
  Exchanges: 1 starch
  
• Sour Cream Coffee Cake with Cinnamon and Walnuts
       
  240 calories, 29 g carbohydrate
       
  Exchanges: 2 starch
  

CAULIFLOWER MASHED “POTATOES”

Whether you’re watching your carbs or trying to lose weight, or if you simply love hot, creamy comfort food, this recipe is calling your name. It’s very popular among my clients (and staff nutritionists!) and 1 serving provides only 78 calories and 9 grams of carbs.

Makes 4 servings, ¾ cup each

1. Steam the cauliflower over boiling water for 15 to 20 minutes, until tender. Drain. Place the cauliflower in a food processor or blender along with ½ cup broth. Puree on high until smooth. Transfer the puree to a medium saucepan.
   
2. In a cup, dissolve the cornstarch in the remaining ¼ cup broth, and add to the cauliflower puree. Add the cream cheese, Romano or Parmesan cheese, garlic powder, onion powder, and paprika. Cook over medium heat, stirring, 2 to 3 minutes, until the puree begins to thicken. Season with salt and pepper to taste. Serve immediately.
   

PER SERVING

78 calories, 8 g protein, 9 g carbohydrate, 2.8 g total sugar, 1 g fat (1 g saturated), 0 mg cholesterol, 262 mg sodium, 3 g fiber

EXCHANGES

1 very lean meat, 2 vegetables

CHOCOLATE-HAZELNUT BISCOTTI

When it came time to test recipes, I knew biscotti had to be included—they are among my personal favorite desserts. I made two batches, one with white flour and one with whole wheat pastry flour, completely expecting the white flour version to taste better. But low and behold, they were equally fantastic! Spend the time to make a batch of these crunchy sugar-free cookies, they’re well worth it.

Makes 20

1. Preheat the oven to 300°F. Line a large baking sheet with parchment paper or waxed paper.
   
2. Sift the flour, sugar substitute, cocoa, espresso powder, baking soda, and salt onto a piece of waxed paper or foil. In a large bowl, combine the eggs, egg whites, vanilla, and almond extract. Beat with an electric mixer set on medium speed. Reduce the speed to low and gradually add the flour mixture until a stiff dough forms, adding the hazelnuts when the dough is about half mixed.
   
3. On a floured surface, divide the dough in half. Form each half into a 12″-long log, pressing down the top slightly to a 3″ width. Transfer the logs to the prepared baking sheet, placing them an inch or two apart. Bake until almost firm to the touch, about 40 minutes. Remove from the oven and let cool for 10 minutes.
   
4. Using a spatula, carefully transfer the logs to a work surface. Using a serrated knife, cut logs on the diagonal into ½″-to ¾″-thick slices. Arrange the slices, cut side down, on the baking sheet. Return to the oven and bake 30 minutes longer, turning once halfway through. Cool completely on a wire rack. Store in an airtight container in the refrigerator for up to 2 weeks.
   

PER BISCOTTI

40 calories, 2 g protein, 6 g carbohydrate, 0 g total sugar, 1 g fat (0 g saturated), 14 mg cholesterol, 73 mg sodium, 1 g fiber

EXCHANGES

½ starch

SOUR CREAM COFFEE CAKE
WITH CINNAMON AND WALNUTS

This is a perfect dessert to bake when you’re looking to enjoy something special. It’s a bit more caloric and carb-heavy than my other sugar-free, sweet treats…but it is undeniably lighter and safer for your diet than traditional sour cream coffee cake. The walnuts, eggs, and fat-free sour cream lend great taste and help slow the absorption of carbs in the blood. This cake is a
huge
hit with my family and friends!

Makes 8 servings

TOPPING

CAKE

1. Preheat the oven to 350°F. Grease a 9″ round springform pan. Line the bottom with a round of parchment paper or coat with cooking spray.
   
2. To make the topping, in a small bowl, stir together the flour, sugar substitute, cinnamon, and nutmeg. Add the margarine and using a pastry cutter or your fingers quickly cut or rub in the margarine until coarse crumbs form. Cover and refrigerate.
   
3. To make the cake, on a piece of wax paper or aluminum foil, sift the all-purpose flour, whole wheat flour, sugar substitute, baking powder, baking soda, and salt. In a large bowl, whisk together the sour cream, eggs, oil, vanilla, and maple extract until well blended. Add the flour mixture. Using an electric mixer on medium speed or a wire whisk, beat until smooth and creamy, 1 to 2 minutes.
   
4. Spoon half of the batter into the prepared pan and spread evenly. Sprinkle evenly with half of the topping. Cover evenly with the remaining batter. Sprinkle evenly with the nuts, gently pressing them into the batter. Cover with the remaining topping.
   
5. Bake until the topping is golden brown and a toothpick inserted into the center of the cake comes out clean, 40 to 45 minutes. Transfer the pan to a wire rack and let cool for 20 minutes. Remove the sides of the springform pan. Serve the cake warm or at room temperature, cut into wedges.