CAL. 30 / FAT .5 GM. / CHOL. 6 MG. / PRO. .4 GM. / CARB. 6 GM. / %FAT 15%
THE HEALTHY
DE SSE RT S
RA I S I N CO O K I E S
3 1/2 CUPS WHOLE WHEAT FLOUR 1 TSP. BAKING SODA
1 TSP. GROUND CINNAMON
1/2 TSP. GROUND GINGER
1/4 TSP. NUTMEG
1/4 TSP. SALT
1/2 CUP LIGHT MARGARINE
1/2 CUP BROWN SUGAR
1/2 CUP MOLASSES
2 LARGE EGG WHITES
1/2 CUP CHOPPED RAISINS
In a large bowl, mix flour, baking soda, cinnamon, ginger, nutmeg and salt. In a separate bowl, mix together margarine and sugar un-til smooth. Gradually add flour mixture. Stir in chopped raisins.
Gather the dough and form into one large ball. Wrap ball of dough in plastic wrap and refrigerate for about one hour. Preheat oven to 375 degrees. Spray cookie sheets with non-stick cooking spray.
Remove dough from refrigerator. Pinch off evenly sized amounts of dough and roll into balls. Place on cookie sheet and flatten each ball. Bake for about 15 minutes or until the tops are slightly puffed and crack. Makes 4-5 dozen.
CAL. 60 / FAT .8 GM. / CHOL. -0- / PRO. 1 GM. / CARB. 12 GM. / %FAT 12%
THE HEALTHY CHEF
DE SSE RT S
CA R R O T CO O K I E S
2 1/2 CUPS ALL PURPOSE FLOUR
1 1/2 TSP. GROUND GINGER
1/2 TSP. BAKING SODA
1/2 TSP. SALT
1/4 TSP. NUTMEG
1/2 CUP LIGHT MARGARINE
3/4 CUP BROWN SUGAR
2 LARGE EGG WHITES
1 TSP. VANILLA EXTRACT
1 CUP GRATED CARROTS
1/2 CUP GOLDEN RAISINS
Preheat oven to 375 degrees. Spray cookie sheets with nonstick cooking spray. In a large bowl, stir together flour, ginger, baking soda, salt and nutmeg. In separate bowl, cream margarine and sugar. Beat in egg whites and vanilla. Gradually add in the flour mixture until blended. Stir in raisins and carrots. Drop dough by tablespoonful onto cookie sheet. Bake 12-14 minutes or until golden brown. Makes about 4 dozen.
CAL. 50 / FAT 1 GM. / CHOL. -0- / PRO. .8 GM. / CARB. 9 GM. / %FAT 19%
THE HEALTHY
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FR U I T FI LL E D OA T M E AL CO O K I E S
1 1/2 CUP ROLLED OATS
1/2 CUP WHOLE WHEAT FLOUR
1/2 CUP TOASTED WHEAT GERM
1/2 CUP RAISINS
1/4 CUP CHOPPED DATES
1/4 CUP DICED FIGS
1 TSP. BAKING SODA
1/2 TSP. SALT
1/2 CUP LIGHT MARGARINE
3/4 CUP BROWN SUGAR
3 LARGE EGG WHITES
1 TSP. VANILLA EXTRACT
1 TSP. GRATED LEMON ZEST
Preheat oven to 375 degrees. Spray cookie sheet with nonstick cooking spray. In large bowl mix together oats, flour, wheat germ, raisins, dates, figs, baking soda and salt. Stir until well blended. In a separate bowl, cream together margarine and sugar. Add egg whites and mix well. Add vanilla and lemon zest and mix well. Add the dry mixture. Drop the dough by tablespoonful onto the cookie sheet. Bake 10-13 minutes, or until edges are slightly browned.
Makes about 3 dozen.
CAL. 94 / FAT 2 GM. / CHOL. -0- / PRO. 3 GM. / CARB. 16 GM. / %FAT 19%
THE HEALTHY CHEF
DE SSE RT S
LE M O N IC E B O X CO O K I E S
2 CUPS UNBLEACHED FLOUR
1/4 CUP WHEAT GERM
1/4 TSP. SALT
1/4 TSP. BAKING SODA
1/2 CUP LIGHT MARGARINE
1 CUP SUGAR
2 LARGE EGG WHITES
3 TBS. FRESHLY SQUEEZED LEMON JUICE
1 TSP. LEMON ZEST
In a large bowl, mix flour, wheat germ, salt and baking soda. In a separate bowl, using an electric mixer on high speed, cream butter and sugar. Add egg whites, lemon juice and zest and beat until blended. Gradually stir in the flour mixture. Divide the dough into two equal portions and form into a log two inches in diameter.
Wrap the logs in plastic wrap and refrigerate for at least 3 hours.
Preheat the oven to 400 degrees. Cut slices (about 1/8 inch thick) off the log, and place them on cookie sheet that has been sprayed with nonstick cooking spray. Bake 12-14 minutes, or until lightly browned on edges. Makes about 6 dozen.
CAL. 31 / FAT .8 GM. / CHOL. -0- / PRO. .6 GM. / CARB. 5 GM. / %FAT 22%
THE HEALTHY
DE SSE RT S
ANGEL FOOD CAKE
1 1/2 CUPS SIFTED FLOUR
1 3/4 CUP SUGAR
14 EGG WHITES
1 TSP. CREAM OF TARTAR
2 TSP. OF VANILLA EXTRACT
1/2 TSP. ALMOND EXTRACT
1 1/2 TSP. LEMON JUICE
Preheat oven to 300 degrees. Sift flour into mixing bowl. Sift sugar into a separate bowl. Set aside. Beat egg whites until foamy. Add cream of tartar and continue to mix until the egg whites form soft peaks. Gently fold in sugar. Gently fold in flour a little at a time.
Mix together vanilla, almond and lemon juice in a separate bowl.
Slowly add mixture into the egg white mixture. Pour into a 10 inch tube pan and bake about 1 hour or until light brown. The top should spring back when touched. Let cool upside down in the pan. When ready to serve, use a knife and run it between the pan and cake and gently remove. *Note: a great topping for angel food cake is Jell-O pudding (any flavor). Drizzle it over the top of the cake before serv-ing. Makes 12 slices
CAL. 225 / FAT -0- / CHOL. -0- / PRO. 5 GM. / CARB. 51 GM. / %FAT -0-
THE HEALTHY CHEF
DE SSE RT S
CHOCOLATE RAISIN BROWNIES
3/4 CUP CAKE FLOUR
1/2 CUP COCOA
2 TSP. BAKING SODA
1/4 LIGHT MARGARINE, MELTED
2 CUPS SUGAR
4 EGG WHITES
3 TBS. VANILLA EXTRACT
2/3 CUP RAISINS
Preheat oven to 325 degrees. Spray an 8-inch pan with nonstick cooking spray. Sift together flour, cocoa and baking soda. Set aside. With a mixer, cream the margarine and sugar until blended.
Add egg whites and beat well. Stir in vanilla. Gradually stir in flour mixture until thoroughly combined. Fold in raisins. Evenly spread the mixture into the baking pan and bake for about 30 minutes or until a toothpick inserted at the edge comes out clean. The center is supposed to be slightly soft. Makes 15 brownies.
CAL. 95 / FAT 1.2 GM / CHOL. 0 MG. / PRO. 2 GM / CARB. 19 GM. / %FAT 11%
THE HEALTHY
DE SSE RT S
“D IPPITY D OO D AH !”
THE HEALTHY CHEF
The following recipes are intended to be used with fresh vegetables, fat free chips and crackers. I think it is important to realize that during holidays, birthdays, weddings and celebrations, you can still maintain a healthy diet. Also, you may be surprised how much friends and family will appreciate the fact that you are serving healthy foods.
Have you ever been invited over to a friend’s house for a party, and worried that they won’t have anything healthy there that you can eat? Well, do what I do. Bring one of these dips with some fat free chips or crackers. Friends will think you are very thoughtful for bringing food. There’s no need to tell them you wanted healthy snack foods there for yourself. You may not even mention the fact that the dip and crackers are fat free. A terrific indicator of how well received fat free foods are at a party is to watch how fast your dip disappears. One of my favorite dips is the spinach dip. This is a must try for any occasion. I have been bringing this dip to parties for years, and no one knows it’s fat free. Yet, it’s always the first dip gone. If there is any dip left over, just store it in an air-tight container in the refrigerator. You can use it later as a snack with carrot or celery sticks.
I didn’t provide nutritional contents for these recipes, simply because so few people measure the amount of foods eaten during holidays and at parties. These kinds of celebrations are a time to relax and enjoy yourself, and not a time to worry about every little calorie you ingest. Also, trying to adhere to a very strict food regimen during festivities only creates anxiety. So relax and enjoy yourself. Just try to make sure that you have plenty of healthy foods available, so that when the festivities are over, you haven’t gained any weight. Keep in mind that the goal is progress, not perfection, and progress can be measured several different ways.
First of all, if you go through a period of time whereby you would normally gain weight, and this time you maintained, that’s making
D I P S
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selections, even if those selections fall short of being “perfect”, you are making progress. Progress is also being made if you feel less guilt over eating so-called “not allowed” foods. By making “better bad choices”, you will instantly be eating less calories and fat.
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DIP S
J A LA P E N O D I P
1 6 OZ. FAT FREE CREAM CHEESE
1 SMALL CAN DICED JALAPENOS
2 TBS. CHIVES
DASH GARLIC POWDER
Place all ingredients in blender and mix well. Refrigerate for at least 1 hour.
GARDENDIP
1 BOX KNORR'S VEGETABLE SOUP MIX
1 CUP FAT FREE SOUR CREAM
1/2 CUP FAT FREE MAYONNAISE
1/2 CUP SEEDED CUCUMBER
1/3 CUP CHOPPED RED ONION
1 SMALL CAN WATERCHESTNUTS
Mix all ingredients together well. Cover and refrigerate for 2 hours.
O N I O N D I P
1 CUP FAT FREE SOUR CREAM
1/2 CUP DICED RED ONION
1 TBS. LEMON JUICE
2 TBS. ONION BITS
2 TSP. ONION POWDER
DASH GARLIC POWDER
Mix all ingredients together well. Cover and refrigerate for 2 hours.
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THE HEALTHY
S P I N A C H D I P
1 BOX KNORR'S VEGETABLE SOUP MIX
1 1/2 CUP FAT FREE SOUR CREAM
1/2 CUP FAT FREE MAYONNAISE
1 PACKAGE FROZEN CHOPPED SPINACH
1 SMALL CAN WATERCHESTNUTS
DASH GARLIC POWDER
DASH OF CAYENNE POWDER
Thaw frozen spinach and drain well, removing as much moisture as possible. Mix together all ingredients well. Cover and refrigerate for 2 hours.
J I C A M A-Z U CH I N N I D I P
1 CUP SHREDDED ZUCCHINI
1 CUP FINELY DICED JICAMA
1/2 TSP. GARLIC POWDER
3/4 CUP FAT FREE SOUR CREAM
Place shredded zucchini and Jicama on a paper towel to remove excess moisture. Place all ingredients in a medium size bowl and mix together well. Cover and chill at least 1 hour.
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DIP S
RO A S T E D RE D & YE LL O W PE P P E R DI P
2 LARGE SWEET RED PEPPERS
2 LARGE SWEET YELLOW PEPPERS
VEGETABLE COOKING SPRAY
1/2 CUP CHOPPED ONION
1/2 TSP. GARLIC POWDER
2 TBS. CHOPPED FRESH BASIL
1/2 CUP FAT FREE MAYONNAISE
Place peppers on a baking sheet. Broil about 5 inches from the heat, turning with tongs as peppers blister and turn dark on all sides. Place peppers in a paper bag; seal and let stand 10 minutes to loosen skins. Peel and discard skins and seeds. Coat a small non-stick skillet with cooking spray; place over medium heat until hot. Add onion, and sauté until tender. Stir together mayonnaise, basil and garlic powder and mix well. Add peppers.
BLUE CHEESE DIP
1 1/2 CUP FAT FREE COTTAGE CHEESE
2/3 CUP FAT FREE SOUR CREAM
1/2 CUP CRUMBLED BLUE CHEESE
1/3 CUP MINCED CHIVES
1/2 TSP. BLACK PEPPER
1/2 TSP. VINEGAR
Place cottage cheese and sour cream in a food processor and blend until smooth. Stir in blue cheese, chives, pepper and vinegar.
Cover bowl and refrigerate for at least 1 hour. Makes 2 1/2 cups.
THE HEALTHY
DIP S
CU C U M B E R DI P
1 BOX KNORR'S SPINACH SOUP MIX
1 1/2 CUP FAT FREE SOUR CREAM
1/2 CUP FAT FREE CREAM CHEESE
1/2 CUP FAT FREE MAYONNAISE
1 CUP FINELY CHOPPED SEEDED CUCUMBER
1/4 CUP CHOPPED GREEN ONIONS
1 TBS. LEMON JUICE
1 TSP. DRIED DILL WEED
Mix all ingredients together well. Cover and refrigerate for 2 hours.
CH I L I BE A N DI P
1 15 - OZ. CAN OF PINTO BEANS
1/2 CUP CHOPPED RED ONION
1/4 CUP SPICY MIXED VEGETABLE MIX
2 TSP. CHILI POWDER
1/2 TSP. GROUND CAYENNE PEPPER
1-2 DROPS HOT PEPPER SAUCE
Drain and rinse beans in a colander. Place beans in a large bowl and mash with a potato masher, leaving beans slightly chunky. Stir in onions, vegetable juice, chili powder, cayenne pepper and hot-pepper sauce. Cover and chill the dip at least one hour or until well chilled.
Makes 2 1/2 cups.
THE HEALTHY CHEF
DIP S
SP I C Y BE A N DI P
1-15 OUNCE CAN OF BLACK BEANS
3/4 CUP PICANTE SAUCE
1/4 CUP CHOPPED RED ONION
1 TSP. CHILI POWDER
Place all ingredients in blender and mix well. Cover and refrigerate.
VE G E T A B L E DI P
1 BOX KNORR'S VEGETABLE SOUP MIX
1 1/2 CUP FAT FREE SOUR CREAM
1/2 CUP FAT FREE MAYONNAISE
Mix together all ingredients well. Cover and refrigerate for 2 hours.
DIP S
THE HEALTH
T H E S OL U T I ON :
“ S U B S T I T U T I ON ”
THE HEALTHY CHEF
Years ago, I came up with a phrase called “Better Bad Choices”. By using low fat substitutions, a person can turn a high fat recipe into a low fat one, without sacrificing taste, thereby creating a better bad choice. For example, let’s suppose that your recipe calls for a cup of regular mayonnaise, which would add 1600 calories and 176 grams of fat to the recipe. Replace it with a cup of fat free mayo and you will reduce the calories to 320 and reduce the fat to zero. This simple substitution removes 1280 calories and 176 grams of fat from the recipe. Similarly substituting skim milk for whole milk will reduce calories and fat significantly.
If you are not ready to try fat-free products, trying light products can still make a big difference. For example, if your recipe calls for 4 tablespoons of butter, which has 400 calories and 45 grams of fat, and you use “light” margarine instead, which has only 200 calories and 22 grams of fat, you have made a better bad choice without changing the taste.
The following pages illustrate various substitutions that you can make to your favorite recipes (ones you and your family have been eating for years). Naturally, you can’t make all the substitutions all of the time. However, if you learn these simple techniques, you may be surprised to find out how many calories and fat grams you can cut out of everyday recipes.
One word of caution, when you try these substitutions don’t tell anyone in your family. More than likely, they’ll moan and complain because they think it means less flavor. The problem is that people have preconceived notions about low fat meals.
Although they may have never tasted real low fat cooking, they may decide to hate it before ever really giving it a try. By not telling them until after they have eaten the meal, they are forced to admit the truth about how it tastes. Try keeping it a secret for about a week. You’ll notice no one complains or notices a change in flavor.
S U B S T I T U T I ON S
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time that you’re going to be changing their favorite foods.
Here’s another example of preconceived notions and their effect on people: Our radio station was moving into a new building.
When the tenants found out that the station was going into an office on the floor above them, they complained to the building owners.
They were concerned that a radio station would make too much noise and be distracting. So the station spent thousands of extra dollars on additional sound proofing. In spite of these efforts, the tenants continued to complain to the landlord and sent out petitions attempting to block the station from moving in. Before the first sound check, the station sent memos to all the tenants letting them know the date and the time it would take place. On the date that our sound check was to take place, the station had an electrical problem and could not conduct the sound test. Nevertheless, the next day the landlord received 52 complaints of excessive noise from the sound check! It’s rather amusing that the tenants complained even though the station never ran a sound check.
By taking your family’s favorite recipes, and using lower fat ingredients, you will be creating a better bad choice and contributing to your family’s overall health.
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SUB S T I T U T IO N S
(1). If a recipe calls for a cream sauce, substitute tomato sauce.
(2). Rather than using cream soup in a recipe, replace it with non fat dry milk.
(3). Substitute skim milk for whole milk or evaporated milk.
(4). Instead of using ice cream in a dessert, use non-fat frozen yogurt.
(5). When a recipe calls for regular butter or margarine, use diet margarine instead.
(6). Anytime a recipe calls for regular mayonnaise try an equal amount of a fat free variety.
(7). If you use high-fat dairy creamer in your coffee, switch to non-fat dry milk.
(8). When a recipe calls for nuts, replace them with a low fat granola.
(9). If a recipe calls for oils when baking, (like cakes or muffins), substitute apple sauce.
(10). Instead of using oils when frying, try using cooking spray.
(11). Rather than sautéing in oil, try low fat chicken broth.
(12). If a recipe calls for peanut butter, try apple butter instead.
(13). Replace regular salad dressings with one of the many fat free versions.
(14). Use fat free sour cream or non-fat plain yogurt rather than regular sour cream.
(15). If you want to use whipped cream, try FF Cool. It has a lot
less fat.
(16). Whenever a recipe calls for a whole egg, replace it with 2 egg whites. You'll never know the difference.
(17). Regular cream cheese can be replaced with light or fat free
S U B S T I T U T I ON S
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(18). When a recipe calls for avocado, use pureed asparagus.
(19). If your recipe needs bacon, try using Canadian bacon.
(20). Beef recipes can be conveniently altered using chicken or turkey breast without the skin.
(21). Rather than cooking rice with butter, try cooking it with chicken broth instead of water. Then add Molly McButter, after it's cooked.
(22). If a recipe calls for regular cheese, try using fat free cheese.
The key is to place the cheese in the dish immediately after removing the dish from the stove or oven.
(23). Replace potato chips and regular tortilla chips with baked chips.
(24). One ounce of baking chocolate can be replaced with 3-4 tablespoons of cocoa + 1 teaspoon canola oil.
(25). If you need a chocolate sauce try mixing cocoa and apple juice.
(26). De-fat meat broths and meat juices by chilling them in the refrigerator until the fat congeals on the top. Then remove the layer of fat.
(27). Substitute ground turkey breast for ground beef when making burgers, chili, meat loaf, tacos or spaghetti.
(28). To make fat free gravies and sauces, brown flour in an iron skillet until it has a caramel color. Turn off the heat, and continue stirring until the flour cools. Mix the browned flour with meat juices or broths that you have defatted. Heat to a boil while stirring. Presto, you have a fat free gravy.
(29). Grill rather than sauté, and sauté rather than deep-fry.
Better yet, broil, poach or bake the meat on a rack so the meat isn't sitting in its own fatty juices.
THE HEALTHY CHEF
SUB S T I T U T IO N S
(30). Air-pop or microwave popcorn (1/4 cup of dry kernels in a microwave popping bowl) as opposed to cooking it in oil.
Rather than using butter, try spraying the popcorn with butter flavored cooking spray so that your toppings of Cajun seasoning or fat free Parmesan cheese will stick to the popcorn.
(31). Instead of using higher fat fish, use a lower fat one. Avoid salmon, catfish, and swordfish. Substitute flounder, red snapper, tuna steaks, shrimp, lobster and scallops.
THE HEALTHY
SUB S T I T U T IO N S
S H O P P I N G F OR A N E W B O D Y
THE HEALTHY CHEF
One of the most important aspects of eating healthy is shopping for healthy foods on a regular basis. People that don’t shop regularly are putting themselves in a high risk situation. In other words, once your cupboards run bare, you’ll be out the door hunting for your next meal. Successful people understand that shopping at least once a week allows them to stock their cupboards with healthy low fat foods. When hunger strikes, they have healthy choices available to satisfy their appetite.
Another thing successful people understand is variety. If you eat the same foods all the time, or worse yet, if you don’t develop good tasting recipes that you enjoy, you end up developing strong cravings and bingeing. Research studies suggest that the average person basically chooses and rotates their eating pattern from an average of 15 meals: two breakfasts, and every so often they rotate
Another thing successful people understand is variety. If you eat the same foods all the time, or worse yet, if you don’t develop good tasting recipes that you enjoy, you end up developing strong cravings and bingeing. Research studies suggest that the average person basically chooses and rotates their eating pattern from an average of 15 meals: two breakfasts, and every so often they rotate