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Pretty Delicious: Lean and Lovely Recipes for a Healthy, Happy New You: A Cookbook Hardcover – February 1, 2011
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About the Author
Excerpt. © Reprinted by permission. All rights reserved.
= vegetarian = vegan
Brekki & Brunch
Good morning, sunshine! Morning is a critical time to fuel up with healthy and lean proteins, filling fiber, and antioxidants that will keep your glow on. If my schedule is super jam-packed, I'll start off with a pure energy booster like a 3-Veg Scramble (and take it to go in a low-cal whole wheat wrap if I don't have time to enjoy it at home). On lazy weekends I'll invite some girlfriends over for brunch (and gossip!) and cook up faves, like crepes loaded with juicy peaches or seemingly sinful sticky buns. Of course we can have our cake (or crepes!) and eat it, too--we just need to know how to get our skinny on. With some smart substitutions and swaps, you don't have to sacrifice pancakes or lemony scones for a skinny waistline.
If you think that oatmeal is for kids and grannys, then think again! This oatmeal recipe is anything but boring thanks to creamy nonfat yogurt and a few sweet berries. Oats are packed with protein, fiber, and iron, plus they're easy on the wallet. They're a seasonless pantry staple! FWB: Oats
Berry Creamy Oatmeal
3 cups quick oats 1 cup nonfat plain Greek yogurt 1/4 cup honey Pinch of ground cinnamon Pinch of freshly grated nutmeg Pinch of sea salt 1/2 pint blueberries, raspberries, or strawberries (about 1 cup) 4 teaspoons dark brown sugar (optional) 1/2 cup toasted sliced almonds (optional)
Bring 3 cups of water to a boil in a medium saucepan over high heat. Add the oats, stir, cover, and turn off the heat.
Once the oats are plump, about 4 minutes, stir in the yogurt, honey, cinnamon, nutmeg, and salt. Gently fold in the berries. If desired, sprinkle each serving with 1 teaspoon brown sugar and 2 tablespoons almonds. Now how easy was that?
Per serving: 366 calories, 5 g fat (0 g saturated, 0 g trans), 14 g protein. 8 g fiber, 25 g sugars, 120 mg sodium, 68 g carbohydrates, 0 mg cholesterol
Individually packed pouches of flavored quick oats are often high in sugar and contain more calories than you'd suspect. Be your smart self and DIY to save calories and change. Add in brown sugar, cinnamon, and raisins to taste.
These simple parfaits deliver everything I want in the morning: a speedy healthy sweet, low-fat, and antioxidant-packed start to the day. If you're more of a Greek yogurt goddess than a ricotta-mama, try it instead--it'll add a tangy tingle to your morning routine. FWB: Berries
Ricotta, Berry, and Runny Honey Parfaits
2 cups strawberries, halved 1 cup raspberries 1 cup blueberries or blackberries 1/2 cup part-skim ricotta cheese Pourable honey, for serving 1/2 cup slivered almonds
Place the berries in a large colander and gently rinse under cold running water. Turn out onto a paper towel--lined baking sheet and shake the pan to dry the berries.
Divide the berries among 4 dessert bowls. Top with 2 tablespoons of ricotta, a drizzle of runny honey, and 2 tablespoons almonds. Then dig in and put those antioxidants to work!
Per serving: 189 calories, 9 g fat (1.5 g saturated, 0 g trans), 8 g protein, 6 g fiber, 16 g sugars, 77 mg sodium, 25 g carbohydrates, 10 mg cholesterol
For a little extra zip, grate a pinch of lemon, lime, or orange zest over the berries before topping with the ricotta, nuts, and honey.
Whenever life hands me lemons, I make these lusciously lemony scones! They're best served with a sip of tea, great gossip, and your best friends-- all the necessary ingredients to turn your day around in an instant. The Raspberry Cream Spread (page 9) is the perfect accessory. FWB: Dried cranberries
MAKES 12 SCONES
3 cups all-purpose flour plus extra for shaping 1/2 cup sugar Grated zest and juice of 1 lemon 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt 4 tablespoons unsalted butter, cut into 1/2-inch cubes 3/4 cup low-fat buttermilk 1/4 cup unsweetened applesauce 1 cup dried cranberries 1 cup confectioners' sugar
Preheat the oven to 375°F. Line a baking sheet with parchment paper.
Whisk the flour, sugar, lemon zest, baking powder, baking soda, and salt together in a large bowl. Add the butter and work it in with your fingertips until there are no pieces larger than a small pea.
Whisk the buttermilk and applesauce together in a large liquid measuring cup. Add half of the buttermilk mixture to the flour mixture and stir with a fork. Pour in the remaining buttermilk mixture and add the dried cranberries. Stir until just combined.
Lightly flour a work surface. Divide the dough in half and sprinkle the top of each piece of dough with a little lour and then pat into a 1-inch-thick round that is about 5 1/4 inches in diameter. Using a long sharp knife or pizza wheel, divide each round into 6 wedges (like a pie). Place the wedges on the baking sheet and bake until golden, 15 to 18 minutes. Let cool for 5 minutes on the pan before transferring to a wire rack to cool completely.
While the scones cool, make the glaze. Whisk 1/4 cup of lemon juice and the confectioners' sugar together in a small bowl. Use a spoon to drizzle the glaze over the cooled scones. Hold your horses for at least 5 minutes (to let the glaze set up) before serving.
Per scone: 259 calories, 4 g fat (3 g saturated, 0 g trans), 4 g protein, 1 g fiber, 26 g sugars, 349 mg sodium, 52 g carbohydrates, 11 mg cholesterol
Back in my surf-bum days in Hermosa Beach, I finished off most mornings at the best little cafe on LA's west side and always ate the same thing--a raspberry-oat muffin and a big cup of joe. I don't usually try to knock off recipes, but I had to try to re-create these muffins (with a healthy applesauce twist), if only to relive my carefree days of surf, sand, and SoCal fun. FWB: Oats, berries
MAKES 12 MUFFINS
1 1/2 cups all-purpose flour 1 cup quick oats 3/4 cup packed light brown sugar 2 teaspoons ground cinnamon 1 teaspoon baking powder 1/2 teaspoon baking soda Pinch of sea salt 2 large eggs 3/4 cup unsweetened applesauce 2 tablespoons honey 1 cup frozen raspberries Confectioners' sugar Raspberry Cream Spread (page 9)
Preheat the oven to 400°F Line a 12-cup muffin tin with paper liners.
Whisk the flour, oats, brown sugar, cinnamon, baking powder, baking soda, and salt together in a large bowl. Whisk the eggs, applesauce, and honey together in a medium bowl. Stir the applesauce mixture into the flour mixture until completely incorporated. Gently fold in the frozen raspberries.
Using a 1 1/2-ounce ice cream scoop, portion the batter into the paper cups, filling each about three-fourths full. Bake, rotating midway through cooking, until golden brown, the center of a mufin resists light pressure, and a toothpick inserted into the center of a muffin comes out clean, about 20 minutes.
Let cool for 20 minutes in the pan, then transfer to a wire rack to cool completely. Dust with confectioners' sugar and serve with the Raspberry Cream Spread.
Per muffin (without Raspberry Cream Spread): 180 calories, 1.5 g fat (0 g saturated, 0 g trans), 4 g protein, 2 g fiber, 20 g sugars, 122 mg sodium, 38 g carbohydrates, 35 mg cholesterol
Frozen berries are tons cheaper than out-of-season fresh berries! Plus they're picked at their peak deliciousness, so they often taste a whole lot better, too.
So you're thinking, bran? Not so sexy. Well I beg to differ! Bran keeps you healthy, and feeling great is the most important ingredient for being the sexiest one on the block. Another cool bonus is that this batter can be made the night before, so in the morning all you have to do is scoop it into the pan and bake for a hot-from-the-oven treat. FWB: Wheat bran
Bright-Eye Blueberry-Bran Muffins
MAKES 13 MUFFINS
1 1/2 cups wheat bran 1 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda Pinch of sea salt 1 large egg 1/2 cup packed light brown sugar 2 teaspoons honey 1 teaspoon vanilla extract 1/2 cup low-fat buttermilk 1/2 cup unsweetened applesauce 1 cup frozen blueberries Confectioners' sugar, for dusting Sweet Honey Spread (opposite page) or Apple Butter (page 24), optional
Preheat the oven to 375°F. Line a 12-cup muffin pan with paper liners.
Whisk the wheat bran, flour, baking powder, baking soda, and salt together in a medium bowl. Whisk the egg, brown sugar, honey, and vanilla together in a large bowl, then whisk in the buttermilk and applesauce. Stir in the flour mixture in three additions, mixing just until a few dry spots remain before adding more. Gently stir in the blueberries and mix just to incorporate (take care not to overmix so your batter doesn't toughen up and turn blue!).
Using a 1 1/2 -ounce ice cream scoop, portion the batter into the paper cups, filling each about three-fourths full. Bake, rotating midway through cooking, until golden on top, the center of a mufin resists light pressure, and a toothpick inserted into the center of a muffin comes out clean, about 20 minutes. Let cool for 20 minutes in the pan, then transfer to a wire rack to cool completely. Dust with confectioners' sugar.
Per muffin: 112 calories, 1 g fat (0 g saturated, 0 g trans), 14 g protein, 4 g fiber, 13 g sugars, 126 mg sodium, 26 g carbohydrates, 18 mg cholesterol
Sometimes I'll bake a batch of muffins in a mini muffin tin and freeze them. Just 15 seconds in the microwave for a delicious solution to a sweets craving.
5 Skinny Spreads to Live By
Bagel with a schmear may be a quick breakfast fix, but it's not the smart way to start your day. I save a ton of calories and fat grams by making my own quick and easy skinny spreads. They're creamy and dreamy and will change your perception of "diet" food completely! Try these on English muffins or toast. And don't reserve them for breakfast; they're great with crudites or baked tortilla chips, or in wrap sandwiches.
Creamy Salsa Spread 1/2 cup part-skim ricotta cheese & 2 tablespoons salsa & 2 tablespoons chopped roasted red peppers
Sweet Honey Spread 1/2 cup part-skim ricotta cheese & 1/4 cup nonfat plain Greek yogurt & 1 tablespoon honey & 1/2 teaspoon ground cinnamon
Totally TDF Guacamole Spread 1 ripe Hass avocado mashed with 1/2 cup nonfat Greek yogurt & 1 squeeze lemon or lime juice & 1 tablespoon salsa & salt and pepper to taste
2-Second Honey-Mustard 1/2 cup Dijon mustard & 1 tablespoon honey
Raspberry Cream Spread 1/2 cup part-skim ricotta cheese & 1/4 cup nonfat plain Greek yogurt & 1 tablespoon raspberry all-fruit spread & 1 tablespoon honey
Of course you can have hot buns! These skinny stickies are made with less butter, less sugar, and no eggs for a slimmed-down version of the fat- packed original. Gooey and delicious, they're still finger stickin' good. FWB: Cinnamon
Toasted-Almond Sticky Buns
MAKES 13 STICKY BUNS
1 1/2 cups sliced almonds 1 package active dry yeast 1 teaspoon sugar 1/4 cup warm water 1 cup unsweetened almond milk, at room temperature 3 tablespoons plus 1/4 cup honey 1/2 teaspoon sea salt 3 1/4 cups all-purpose flour, sifted, plus extra for kneading 1 1/2 tablespoons unsalted butter, at room temperature 1/2 cup packed light brown sugar 1 teaspoon ground cinnamon 1 teaspoon freshly grated nutmeg
Preheat the oven to 350°F. Place 1 cup of the almonds on a rimmed baking sheet and place them in the oven until golden brown, 4 to 6 minutes. Transfer the almonds to a large plate and set aside to cool.
Whisk the yeast, sugar, and water together in a small bowl. Cover the bowl with plastic wrap and set aside for 5 minutes.
Whisk the almond milk, 3 tablespoons of the honey, and the salt together in a large bowl. Add 1 cup of the flour and whisk until smooth. Pour in the yeast mixture, then stir in the remaining 2 1/4 cups flour, mixing with a wooden spoon. Once the dough gets too difficult to mix with the spoon, use your hands to gently knead it until it comes together to make a ball.
Transfer the dough to a floured work surface and continue to knead it until the dough is completely smooth, about 6 minutes. Grease a large, clean bowl with 1/2 tablespoon of the butter. Place the dough ball in the bowl, turn over to coat in butter, and cover the bowl with a warm, damp towel (I like to wet a kitchen towel, wring it out, and microwave it for 45 seconds). Let the dough rise in a warm, draft-free spot until it has doubled, about 40 minutes.
Coat a 10-inch round cake pan with cooking spray and set aside. Turn the dough out onto a floured work surface and roll it into a 12 x 13-inch rectangle about 1/4 inch thick. Mix the toasted almonds, 1/4 cup of the brown sugar, the cinnamon, and nutmeg together in a small bowl. Melt the remaining 1 tablespoon butter on the stovetop or in the microwave. Brush the dough with the melted butter and sprinkle evenly with a thin layer of the almond-spice mixture.
Cut the dough lengthwise into twelve 1-inch-wide strips. Roll the strips up, forming a tight roll. Place the buns spiral side up in the cake pan. Cover with a warm, damp towel and set aside until they've increased in size slightly, about 20 minutes.
Spread the tops of the buns with the remaining 1/4 cup honey, 1/4 cup brown sugar, and 1/2 cup almonds. Bake until golden brown, 20 to 25 minutes. Let cool in the pan for 5 minutes. Serve warm.
Per serving: 282 calories, 8 g fat (1.5 g saturated, 0 g trans), 6 g protein, 3 g fiber, 20 g sugars, 100 mg sodium, 48 g carbohydrates, 4 mg cholesterol
Even my mom questioned my logic on this one--why not just roll the entire piece of dough into a log and then slice crosswise into pieces instead of slicing and rolling individually? I tried it both ways and because the dough is so lean, the buns are just prettier made this way. For me, these hot numbers are as much about the "wow!" factor as they are about taste!
- Item Weight : 2.11 pounds
- Hardcover : 288 pages
- ISBN-10 : 1605293504
- ISBN-13 : 978-1605293509
- Product Dimensions : 7.85 x 0.96 x 9.39 inches
- Publisher : Rodale Books; 1st Edition (February 1, 2011)
- Language: : English
- Best Sellers Rank: #355,597 in Books (See Top 100 in Books)
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