KHealthy EatingThe Happy Gal Way

a collection of tips and recipes

By Jenny Layton

Healthy Eating the Happy Gal Way Copyright © 2015 by Jenny Layton

Cover design and photography by Jana Yospe.

All rights reserved.

Published by

ContentsIntroduction . . . . . . . . . . . . . . . . . . . . . 1The Happy Gal Way. . . . . . . . . . . . . . . . . . . 3

Part 1: What To Do

Food is Your Friend . . . . . . . . . . . . . . . . . . 5

Eat Smarter, not Harder . . . . . . . . . . . . . . . 7

The Skinny on Carbs . . . . . . . . . . . . . . . . . 11

Protein . . . . . . . . . . . . . . . . . . . . . . 15

The Truth about fat . . . . . . . . . . . . . . . . . 19

What about sugar? . . . . . . . . . . . . . . . . . 21

Drink Up! . . . . . . . . . . . . . . . . . . . . . . 25

A different kind of good . . . . . . . . . . . . . . . 27

Part 2: How To Do It

Menu PLanning . . . . . . . . . . . . . . . . . . . 29

Making it Easy . . . . . . . . . . . . . . . . . . . 33

Freezer Meals . . . . . . . . . . . . . . . . . . . 35

Healthy Subsitutions . . . . . . . . . . . . . . . . 39

Stocking Up. . . . . . . . . . . . . . . . . . . . . 41

A new perspective on healthy eating . . . . . . . . . 43

curbing cravings and emotional eating . . . . . . . . 47

Part 3: Recipes

Rise and Shine: Breakfast Ideas Omelets

Turkey & Broccoli Omelet . . . . . . . . . . 54Everything Omelet . . . . . . . . . . . . . 54Southwest Omelet . . . . . . . . . . . . . 54Bruschetta Omelet . . . . . . . . . . . . . 55Tomato & Avocado Omelet . . . . . . . . . 55Mediterranean Omelet . . . . . . . . . . . 55

Veggie Omelet . . . . . . . . . . . . . . . 55Banana Omelet . . . . . . . . . . . . . . . 55Skinny Egg McMuffin . . . . . . . . . . . . 56Caprese Egg Sandwich . . . . . . . . . . . 57

SmoothiesBasic Smoothie Recipe. . . . . . . . . . . .60Tropical Smoothie . . . . . . . . . . . . . .60Strawberry Banana . . . . . . . . . . . . .60Peach Smoothie . . . . . . . . . . . . . .60Berry Smoothie . . . . . . . . . . . . . . .60Raspberry Coconut Smoothie. . . . . . . . . 61Orange Mango Smoothie. . . . . . . . . . . 61Chocolate Peanut Butter Smoothie . . . . . . 62

Yogurt Yogurt Parfait . . . . . . . . . . . . . . . 64Yogurt and Peaches . . . . . . . . . . . . . 64Strawberry Banana Yogurt . . . . . . . . . . 64Yogurt and Berries . . . . . . . . . . . . . 64Cottage Cheese Yogurt . . . . . . . . . . . 64Yogurt Covered Raspberries . . . . . . . . . 65

& More . . .Crock Pot Steel-Cut Oatmeal . . . . . . . . . 67Apple Cinnamon Steel-Cut Oatmeal . . . . . . 68Crustless Spinach Quiche . . . . . . . . . . 69Banana Pancakes . . . . . . . . . . . . . . 71Pumpkin Waffles . . . . . . . . . . . . . . 73Protein Pancakes . . . . . . . . . . . . . . 75Healthy Crepes . . . . . . . . . . . . . . . 77Protein French toast . . . . . . . . . . . . . 78

Can’t Wait For LunchSalad Tips . . . . . . . . . . . . . . . . . . . . . 81

Salad DressingsPoppy Seed Dressing . . . . . . . . . . . . 82Maple Vinaigrette Dressing . . . . . . . . . . 82Creamy Quick Balsamic Vinaigrette . . . . . . 83Strawberry Vinaigrette Dressing . . . . . . . . 83Pink Dressing . . . . . . . . . . . . . . . . 83Quick Pink Dressing . . . . . . . . . . . . . 84Caramelized Nuts . . . . . . . . . . . . . . 84

Green SaladsChicken Craisin Salad . . . . . . . . . . . . 85Best Ever Blueberry Salad . . . . . . . . . . 86Buffalo Chicken Salad . . . . . . . . . . . . 87Bruschetta Chicken Salad . . . . . . . . . . 88BBQ Chicken Salad . . . . . . . . . . . . . 89Cobb Salad . . . . . . . . . . . . . . . .90Chef Salad . . . . . . . . . . . . . . . . .90Raspberry Almond Salad . . . . . . . . . . . 91Wonton Chicken Salad. . . . . . . . . . . . 92Pomegranate Salad . . . . . . . . . . . . . 92

Spinach SaladsBabbi’s Salad . . . . . . . . . . . . . . . . 93Pine Nut Spinach Salad . . . . . . . . . . . 94Strawberry Spinach Salad . . . . . . . . . . 94Pear Gorgonzola Salad. . . . . . . . . . . . 95

Other SaladsSouthwestern Black Bean Salad . . . . . . . . 97Thai Peanut Crunch Salad . . . . . . . . 98–99

SandwichesRegular Ol’ Turkey Sandwich . . . . . . . . .101Turkey Cranberry Sandwich . . . . . . . . .101Grilled Chicken and Mango Sandwich . . . . 102Hot Pesto Turkey Sandwich. . . . . . . . . 102Skinny BLT . . . . . . . . . . . . . . . . 103

& More . . .BBQ Chicken Pizza . . . . . . . . . . . . 105Regular Ol’ Pizza . . . . . . . . . . . . . 105Loaded Yam . . . . . . . . . . . . . . . 106

The Dinner Solution {*Indicates a freezer meal.}

Marinades*Buttermilk Herb Chicken . . . . . . . . . . . 111Grilled Garlic Chicken . . . . . . . . . . . . 111Chicken Masala with Cucumber Cilantro Relish 113 Unbelievable Chicken . . . . . . . . . . . . 114Tuscan Grilled Chicken . . . . . . . . . . . 115Sprite Teriyaki Chicken . . . . . . . . . . . 115Dynamite Grilled Chicken . . . . . . . . . . 117

Pork Roast with Rosemary Marinade . . . . . . 117Orangey Flank Steak . . . . . . . . . . . . 118Teriyaki Flank Steak . . . . . . . . . . . . . 119

Soups*White Bean Chili . . . . . . . . . . . . . . 121Minestrone Soup . . . . . . . . . . . . 122–123Taco Soup . . . . . . . . . . . . . . . . 123Chicken Tortilla Soup . . . . . . . . . . . 124

& More . . .Honey Glazed Salmon . . . . . . . . . . . 125Spicy Buffalo Chicken Sandwiches with Blue

Cheese Dip* . . . . . . . . . . . . . 126Fish Tacos . . . . . . . . . . . . . . . . .127Sweet Pork with Creamy Tomatillo Dressing* . 129Chicken Tacos with Cilantro Lime Pesto* . . 130–131Salsa Chicken* . . . . . . . . . . . . . . . 131Quinoa Patties . . . . . . . . . . . . . . 132Megan’s Turkey Burgers . . . . . . . . . . 133Turkey Meatloaf* . . . . . . . . . . . . . 133“Spaghetti” . . . . . . . . . . . . . . . . 135

Tin Foil Dinner . . . . . . . . . . . . . . 136Chicken Curry* . . . . . . . . . . . . . . 137Asian Chicken Lettuce Wraps* . . . . . .138–139Green Chili Chicken* . . . . . . . . . . . 139Pulled Chicken Sandwiches* . . . . . . . . . 141Southwest Egg Rolls with

Avocado Ranch Dipping Sauce* . . . . 142–143Honey Chicken Stir Fry . . . . . . . . . . 145Lasagna* . . . . . . . . . . . . . . . . . 147Skinny Chicken Pesto Bake . . . . . . . . . 148

Snack Time!Chicken Lettuce wraps . . . . . . . . . . . . . . . 153

Grilled Chicken Lettuce WrapSalsa Chicken WrapAsian Chicken Wrap

Turkey Lettuce Wraps . . . . . . . . . . . . . . . 154Turkey Veggie WrapTurkey Cranberry Lettuce WrapTurkey Hummus Lettuce Wrap

& More . . .Healthy Bruschetta . . . . . . . . . . . . 155Homemade Protein Bars . . . . . . . . . . 156

Sweet ToothFresh Peach Dessert . . . . . . . . . . . 159Chocolate Chip Cookies . . . . . . . . . . . 161Peach and Blackberry Cobbler . . . . . . 162–163Lemon Bars . . . . . . . . . . . . . . . 165Coconut Banana Bars . . . . . . . . . . . 166Fudge . . . . . . . . . . . . . . . . . . 166Fudgy Chocolate Brownies . . . . . . . . . .167Healthy Candy Bars . . . . . . . . . . . . 169Chocolate Sheet Cake . . . . . . . . . . 170–171Banana Ice Cream . . . . . . . . . . . . . 171

Special Thanks

A t The Happy Gal, I have been joined in my efforts by a wonderful team of women who share my vision of living life in a happy, pro-active way. I want to thank them for their

valuable insights, astounding creativity, and tireless devotion and dedication to The Happy Gal. In particu-lar, I want to thank Sarah Gowans and Suzanne Bagley for their contributions to this edition of The Happy Gal cookbook. Their understanding of and experience with nutrition has been the catalyst for improving this cook-book in some critical ways. Thank you for teaching me the value of whole grains and clean eating . . . and that fat-free, sugar-free pudding is not health food!

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Introduction

I never pictured myself as the author of a cookbook—especially a healthy cookbook. Sure, I like writing (and I love food) but creating a cookbook of healthy recipes was never on my

bucket list. After all, chocolate chip cookie dough isn’t health food, and I could never stand behind a cookbook without recipes like that! But as it turns out, my love for cookie dough was one of the big reasons why I wrote this book.

From an early age, I was very critical of myself for loving these kinds of treats. I had a fear of what “unhealthy” foods would do to my body, and so I began attempting to restrict them. Though I didn’t understand it at the time, this was the beginning of a very unhealthy relationship with food. Soon I found myself struggling with body image issues, food addictions, and compulsive eating. This resulted in all sorts of unhealthy behaviors. I discovered that I was a failure at anorexia (it was no fun to be hungry)

and bulimia (my stomach was too strong to throw up). Left to my own devices, I tried to exercise more control and discipline. When that didn’t work, I attempted to just ignore the problem. Eventually the pendulum would swing back to control. Back and forth, back and forth; nothing brought me peace or relief. My life continued to rotate around an axis of what I looked like, what I ate or didn’t eat, and how much I exercised.

That’s no way to live.

The day came when it was time to reach out and get help. Utilizing resources such as counseling, therapy, energy work, and coaching, I slowly began to heal. The imbalances and unhappiness created by my food issues didn’t go away all at once, but a new world was opened to me. Over time, I realized that it wasn’t just food issues I was struggling to overcome. Obsession with food and my body was just a clever distraction and coping

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mechanism I had created for myself. The real problem to address was my fear of embracing life, and all of its messy, unpredictable imperfections. As my eyes opened to a truer, happier way of living, The Happy Gal blog and business was born.

TheHappyGal.com is my way of connecting with other women who, like me, strive to live a life they love, full of peace and purpose. And because I have discovered that happiness comes much more easily when I am at peace with my body, I have created this cookbook to help women create some of that peace through healthy eating.

Healthy Eating The Happy Gal Way is a collection of tips, recipes, and nutritional strategies that have helped me navigate through the many conflicting theories about health and weight loss. My philosophy is old-fashioned, back-to-the-basics, and based on common sense. It’s flexible enough to accommodate a wide variety of people, cultures, and life-styles, and simple enough to last. It is

freedom from counting calories, points, and fat grams. It de-bunks the myth that healthy eating is “too hard.” In short, it offers hope to women who are no longer willing to let their lives be dictated by their pant size or a number on their scale. It is the way to feel peace in your body so you can get on with living a happier life. That’s what it means to live life, and eat healthy, The Happy Gal Way.

Jenny Laytonwww.thehappygal.com

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S o what is Healthy Eating The Happy Gal Way? More than just a cookbook, it is a guide to help you create a healthy lifestyle . . . because that is what the Happy

Gal Way is—a lifestyle. At The Happy Gal, we believe in balance and moderation. Life can get tricky for women, and a headlong plunge into extreme dieting can have some pretty negative repercussions, both physically and emotionally.

If you’re like most other women, you have probably started a diet many times before. And it’s pretty likely that none of those diets lasted, because that’s how diets

work. They are solutions designed to give immediate, but temporary, results. So the last thing I want to encourage you to do is start another one. That’s why neither myself nor this cookbook belong in the “diet” category. I am not interested in luring you into a program that will ask you to live life in an unrealistic way. What I am passionate about is sharing with you a nutritional philosophy that not only works, but is both delicious and easy to maintain.

Heathy Eating The Happy Gal Way is about more than just losing weight. It is about creating a state of complete physical, mental, and social well-being. It’s not being a certain size or achieving a certain look. It’s all about

Start Here

Healthy EatingThe Happy Gal Way

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the way you feel. By design, The Happy Gal Way gives you some wiggle room. It relies on the body’s ability to compensate for special occasions or unexpected scenarios that arise.

But despite all it’s flexibility, Healthy Eating The Happy Gal Way relies on consistently eating whole, nutritious foods. It has been said, “The definition of insanity is doing the same thing over and over again, expecting different results.” If you keep eating the way you’ve always eaten, not much is going to change in the way your body looks or feels. And if you keep trying to change the way you eat with traditional dieting (scrimping on calories, going hungry, or depriving yourself) the temporary results you have seen in the past will remain just that—temporary. For different, permanent results, you need a different approach.

Instead of all of the food trends and diets, how about finding a way of eating that is physiologically compatible with the way your body is meant to work with food? You are about to learn some wonderful things, such as:

• Eating healthy tastes great! • Your body requires food regularly. • Going hungry actually contributes to weight gain. • Eating The Happy Gal Way is simple.

Please take a few minutes to understand the nutritional strategies and perspective in this section. “Knowledge is power,” and you will be surprised to discover how taking the time to understand the following information will sustain and empower you to break through bad habits that have limited you in the past. Then you’ll be ready to enjoy the delicious recipes that follow. And be sure to take advantage of all of The Happy Gal Tips that are included. Eating healthy has never been easier!

You can do this, my friend! You wouldn’t have picked up this book if you weren’t ready for a change. Remember, I have traveled this road, and I am blazing the trail for you. You can have the health, body, and life you desire. Healthy Eating The Happy Gal Way is the place to start.

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W ith the thousands of diets on the market today, there are thousands of conflicting theories about how to be healthy and reach an ideal body weight. Why throw

my hat into this ring? Mostly because I’ve spent way too much of my life worrying about what I have (and haven’t) eaten. I’m tired of crazy nutrition plans that can’t become a part of a realistic lifestyle, and most of all, I’ve learned this: Food is not the enemy.

I just can’t do it anymore. No more counting calories or points. No more skipping meals if I have the willpower. No more accepting the cultural indoctrination that food will make my body fat. The bottom line is that if I don’t

like the way I look, or if last year’s jeans aren’t fitting just right, I’m tired of pointing the finger at food. And guess what? Physiology proves that food is not the bad guy after all.

Here is the real deal: Food is our friend. Let that sink in for just a minute. Doesn’t that make more sense? Our bodies are engineered to work with food as their fuel. It’s time to know the truth about this. Food is no more an enemy to our bodies than gas is an enemy to a car.

When understood and correctly consumed, food actually builds lean muscle mass, which allows our bodies to burn fat even when resting. In other words, eating the right

Part 1: What to Do

Food Is Your FriendThe way we eat is actually 80% responsible

for the shape of our bodies.

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kinds of food actually builds muscle. (And you always thought that muscles were made in the gym!) Of course exercise is a factor, but nutrition is actually responsible for 80% of the shape of our bodies. When we eat foods that feed our muscles, those muscles rev up the efficiency of the metabolism, and we actually burn more calories.

Yes, you heard that right. Eating more food can actually speed up our metabolism. So the right kinds of food become not only something to enjoy, but something that works for us. The whole objective each time we eat, then, is to choose foods that will feed our muscles. As we nourish our muscles, they burn up the excess fat, and everyone is happy.

While we’re on the subject, let’s dispel the myth that less is more when it comes to food. When we skip or scrimp on meals, we are dispatching an alarming message to our metabolism that we really do not want it to receive: RED ALERT! FAMINE PERCEIVED! STORE EVERYTHING IN THE FAT CELLS! And even if the trend of being thin

does not entice you, the cold hard health facts linking excessive body fat to heart disease, stroke, and diabetes makes this a subject worth your time.

So what is the solution? We’ve got to constantly reassure our metabolism that we are in a time of plenty. We do this by eating frequently: every 2 to 3 hours. This means 3 meals a day, with snacks in between.

Yes, food is our friend . . . but don’t be deceived; some friends are better than others. Just like friends can build you up or bring you down, there is a strategy for picking the foods that will work with your body to create good health and phenomenal results. Understanding how certain foods work with your body is the key.

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T hat’s a cliché if you’ve ever heard one, but I’ll take it any day! Who hasn’t burned themselves out with crazy diets, from low-carb to counting calories? That is hard. No

thanks. Let’s see what smart looks like.

The “Food is Your Friend” section introduced the idea of frequent meals, a practice that lovingly gives your metabolism the message that your food source is secure, and survival is looking good. This understanding alone should assure us that food is, indeed, a friend. Under such pleasant circumstances, your metabolism releases its anxious hold on the fat. At least that’s the philosophy. But you know, and I know, that a frequent and steady diet of your favorite pastries is not going to rev up your metabolism to a fat-burning state. So what is the catch?

Your body requires the correct types and proportions of foods to support its overall health and your weight loss goals. To be specific, when eating and exercising The Happy Gal Way, your focus is to build lean muscle. This is because muscles are your body’s fat burning machinery. In other words, your body will naturally achieve its ideal health and shape when you are feeding your muscles what they need. In fact, healthy muscles are the only way you can transform your current physical state and maintain it with ease.

So that’s the big secret. The cat is out of the bag. Eating smarter starts with feeding your muscles what they need. There are three easy and specific ways we can do this:

1. Feed your body protein each time you eat.Don’t freak out. I assure you, I am no protein fanatic.

Eat Smarter, Not HarderYour body requires the correct t ypes and proportions of foods

to support its overall health and your weight loss goals

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Remember, I am all about lifestyle. Carbohydrates are important, too. Carbs serve all sorts of noble purposes, both physiological and emotional (we will discuss this more in the section “The Skinny on Carbs” on page 6.) But in order to build and sustain muscle, we must feed it a steady diet of protein. There are many ways to do this. The key is to plan each meal and snack around a healthy protein (see section “Protein” on page 8.)

2. Eat every 2 to 3 hours.Culturally and traditionally, we eat “three meals a day;” breakfast, lunch, and dinner. While this schedule might keep us alive, it is certainly not ideal for the development of muscles and creating an active metabolism. Waiting so long between eating can have two disadvantages:

• You can get too hungry, and thus overeat at the next meal, or

• Your metabolism might sense that there is a shortage in the food supply, and be more inclined to store the next meal as fat. (You just can’t reprogram your body’s basic survival mechanism!)

So The Happy Gal Way teaches you to incorporate snacks between your meals , possibly even after dinner if you eat early enough in the evening. See the section “Menu Planning” on page 15 for a visual understanding of the recommended eating schedule.

3. Eat the right portions.Eating every 2 to 3 hours, you will prevent yourself from becoming so hungry that you want to eat everything in sight. After a period of time with this new eating schedule, you’ll find that your body actually begins to acclimate; you really will get hungry when it is time to eat. But because of the frequency of your meals and snacks, your portions can be moderate. You will still give your metabolism the green light on burning fat. The following diagram is a good guideline for proportions at mealtimes:

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The amount of protein needed at a meal varies from person to person. Your protein needs at each meal are roughly the size of your fist (but see “Protein” for more specific serving size recommendations, as well as protein suggestions). So in the example above, your plate would consist of a lean serving of protein, a serving of carbohydrates, and plenty of fruits and vegetables.

What does this look like in real life? I’ll tell you, but you can’t hate me. The truth is, I don’t count calories. I don’t add up points. And I don’t eliminate certain foods from my list just because some fad diet recently determined that it wasn’t good for me anymore. I don’t even obsess over how many grams of protein I eat. I simply plan my meals and snacks around a protein source and pair it with a healthy carb. It’s easy, it’s delicious and it’s effortless.

Now that’s what I call Eating Smarter.

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Contrary to some of the fad diets that have emerged in recent years, our bodies need more than the protein in chicken and eggs. That’s mostly because we have requirements

for our bodies beyond looking good. Protein does promote muscle growth and development (which is the key to a fat-burning metabolism—and I’m all for a great metabolism!), but carbs are what fuel us to do everything else. And personally, I value a good night’s sleep, a thick head of hair, a healthy immune system, plenty of energy, and balanced hormones, to name a few benefits from carbs. But carbohydrates have gotten a bad rap lately. “Low Carbs” this and “No Carbs” that . . . let’s get the skinny on what is really going on.

Carbohydrates are our fuel. Too much fuel makes us fat, and fat is a four-letter word in our culture (F-A-T-!). But here

is where we need to remember those old lectures from health class about complex and refined carbohydrates. Complex carbohydrates are the good guys—food in its natural form, like whole grains, fruits, and vegetables. Refined carbohydrates are the sugary, processed foods that you can buy in a package. I think it’s interesting to note that in this society that preaches against being overweight, we have a huge double standard: all of the “good food” that we celebrate with, reward with, and indulge with, are refined carbohydrates. And we do a lot of celebrating, rewarding, and indulging—almost every day.

So let’s focus on the complex carbohydrates. Remember the diagram on how to fix your plate? (See “Eat Smarter, Not Harder” on page 5.) One-fourth of that plate gets to be filled with carbohydrates. The following are some

The Skinny on CarbsMan cannot live on protein alone.

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guidelines on how to choose carbs that will complement your proteins and work with your muscles to burn fat.

Choose Whole GrainsThis means brown bread over white, brown rice over white, and brown tortillas over white ones. Basically, the only whites in your life should be coming from eggs. Get the picture? And yes, this even means limiting white sugar (see section on sugar, page 11) When it comes to wheat breads, take care that you are choosing grains that are 100% whole wheat. A blend of white and wheat flour can technically be advertised as “whole wheat” but will still contain a significant amount of refined flour.

Adding whole grains to your diet can be a great way to give your body a balanced amount of protein, fiber, and many other nutrients. (See “Protein” on page 8 for more information.) The bottom line is that whole grains are an important part of a healthy diet.

A quick tip here: my favorite whole-wheat flour to use is King Arthur’s 100% Organic White Whole Wheat Flour.

This makes all the difference when you begin to convert to cooking with whole grains. You’ll find it at www.kingarthurflour.com.

Watch your Serving SizeHold your hand out in front of you, and make a cup as if someone is pouring something into your hand. Viola! This is your own signature serving size when you are dishing up rice, pasta, or other grains.

Question ProtocolOkay, so you are making the shift. You order your hamburger with a whole grain bun. That’s the best you can do, right? Think again. Just because tradition has us using both sides of the bun doesn’t mean that we can’t think outside of the box (or fast food wrapper). Yes, a whole grain bun is an improvement over a white one. But what if you ditched the top half of the bun? Same thing with sandwiches. Look for ways that you can not only shift from white to wheat, but also eliminate a portion of the traditional serving size. As always, being full and satisfied is important. But you will find that it is the

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protein that will stick to your ribs, not all of the excess bread and pasta. Still not satisfied? Fill up on more salad, fruits, and veggies if needed.

Know What to AvoidIt is easy to fill your meals and snacks with crackers, rolls, pasta, and other refined carbohydrates. Keep in mind that even with the shift to whole grains, these foods are still processed. If it doesn’t grow naturally, ask yourself if there is a healthier substitute. For example, I used to snack on deli turkey and a thin slice of cheese on whole grain crackers. One day I realized that I could substitute the crackers with a cucumber slice. It was good, just in a different kind of way (see section entitled “A Different Kind of Good” on page 14.) I found that over time I actually preferred the cucumber to the cracker.

Substitute Fruits and Veggies for GrainsIf you look at the definition of a carbohydrate, fruits and vegetables technically fall into the carb category. This means that sometimes it can feel better to substitute grains and starchy carbs with vegetables and fruits. You

might notice that this has an impact on how your body looks and feels. It is definitely worth the experiment. I never thought I would prefer a hamburger wrapped in lettuce instead of a bun, or lasagna baked with zucchini strips instead of noodles, but sometimes I do. Experimenting with these different ideas will give you more flexibility in indulging when there is something you really want to have (for me it is homemade rolls.) You’ll discover it is easier to pass on foods you are really not very attached to (for example, I have learned that I can live without mashed potatoes).

So move over, low-carb diets! The truth is out. The skinny on carbs is that the right carbs help us get skinny. More importantly, they help create a healthier body, a sharper mind, and a happier you.

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If you are ready to eat The Happy Gal Way, protein is going to play a new role in your life. The key to being successful with this nutrition plan is to find a variety of sources. Believe me. Chicken gets old

quickly.

I know there are all sorts of funky ways you can combine proteins, creating vegetarian and vegan sources. I think that’s great, but this is not that kind of recipe book. I enjoy a variety of foods, and regularly include meat and dairy in my diet. Here are a few ideas of what works for me:

• Fish: tilapia, salmon, halibut, cod, shrimp, mahi mahi, tuna, etc.

• Nut butter (almond or peanut) without added sugar or oils. Adams brand is great.

• Hemp seed or protein (great for dairy allergies or dairy-free eating.)

• Chicken • Cottage cheese

• Turkey • Laughing Cow cheese wedges

• Pork • Beans

• Lean cuts of beef • Tofu

• Edamame • Protein bars

• Eggs • Protein powder (smoothies)

• Low fat string cheese • Hummus*

• Greek yogurt • Nuts*

*Be careful with these. They give you some protein, but also add a lot of fat.

GrainsGrains are also a great way to get protein. In just 1 cup, these grains yield a surprising amount of protein:

• Quinoa: 6.35 grams • Amaranth: 6.10 grams

Protein. . . And a little bit of psychology.

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• Spelt: 6.56 • Kamut: 6.54 • Wild Rice: 6.63 • Buckwheat 5.96

Protein Powders and BarsAnd of course, when it comes to protein there are plenty of great of protein powders and bars on the market. How do you spot a good one? Look for protein powders that don’t contain artificial sweeteners, such as aspartame, aceselfame potassium, or sucralose. Instead look for protein powders sweetened with stevia or fructose. Good protein powders also offer a blend that has a variety of amino acids.

Here are a few Happy Gal recommendations (all of these can be ordered from the Happy Gal Nutrition Store at www.thehappygal.com):

• Sun Warrior brand (no dairy, no soy) • Simple Truth Protein Bars • Isagenix

How much protein should I eat?Remember, The Happy Gal Way is a lifestyle, which means no counting or tracking. But . . . in the beginning, a little bit of education can go a long way. In general, a healthy woman will eat about half of her body weight in protein grams per day. For example, a 130-pound woman would eat 65 grams of protein a day. In addition to this guideline, the following can be useful in measuring one serving of these proteins:

• Meat: the size of your palm • Nuts, dried fruit: handful • Nut butter, cheese: the size of your thumb

These protein sources provide a great foundation. You will become successful as you search for ways to make them interesting, varied, and delicious (this is where The Happy Gal recipes come in).

Now for the psychology. Be aware of your feelings as you read through the list above. Does it feel limiting?

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Do you dislike some of these foods? Will eating this way take too much effort? Do you feel some resistance to these suggestions?

If so, jot down what you typically eat for breakfast, lunch, dinner, and snacks in the space provided below. Does a common denominator emerge? Bread? Buns? Rolls? Pasta? Cereal? Maybe some meat?

Compare your list to the list of proteins above. Notice that your list is about as long as the protein sources I’ve provided. You are probably already choosing from a certain number of foods; you just have done so without realizing it. The important thing here is to realize that the habit of choosing from a list has been there all along. Becoming aware that you already operate in this pattern makes it easier to adapt to the idea of designing your menu from the above list of protein sources. Your willingness to shift your foundation to proteins will be the key to creating the body and the health that you desire.

If we were having this conversation face-to-face, I think I could guess what you would say next: “This makes sense, and it all sounds great. But I want to enjoy the foods I eat. I don’t want to feel so restricted.” If this is resonating with you, then you’ll want to catch “A Different Kind of Good”on page 14.

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W e all had good intentions when we bought fat-free sour cream, or opted for fat-free (but sugar-filled) candy. But research is revealing that despite their

claims, these foods were not helping us to be healthy. Choosing the regular version of fat-free foods you are accustomed to might be a hard transition, but take a look at the truth about fat:

• We have to eat fat to burn fat.

• Most things that are fat-free are filled with more sugar and salt than the original.

• Fat-free foods are more processed because when removing the fat, manufacturers have to get taste and flavor from somewhere. That’s when they turn to chemicals to replace the flavor from the fat that

is missing. Because our bodies don’t know how to properly digest these foreign chemicals, fat-free products can hinder digestion (and create a host of other problems as well).

Eating the right amount of fat is important. You’ve read about the impact of not eating enough fat—our body actually reverts into a fat-storing mode to compensate for the deficit. That means that your body begins hanging on to fat instead of burning it. Because every organ in our body needs fat to function properly, eating the right kinds of fat in moderation is important. Unsaturated fats, such as those found in nuts, avocados, olive oils, canola oils, and fish, will give your body just what it needs to create a fat-burning metabolism and keep all of your organs running smoothly. So how much fat should you

The Truth About FatSay Goodbye to the fat-free era!

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eat? The short answer is that fat requirements vary from person to person, depending on their gender, age, activity level, and calorie consumption. Talk to your doctor or do a little independent research to find out your own personal requirements.

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Oh, Sugar. Why do you have to taste so good?

Let’s daydream for just a moment, shall we? In the perfect world, cookie dough would be an essential part of a healthy diet.

Anything dipped in chocolate would provide essential vitamins and nutrients. And portions? Irrelevant! (My favorite comedian, Brian Regan, says a serving size should be when your spoon hits the bottom of the ice cream carton.)

Well, that ain’t happenin’! Back to reality. . . .

Admittedly, I am not much of an authority on the subject of sugar. There are a lot of differing opinions about sweeteners—especially what kinds are healthiest and how much of them we should eat. You must strike your own balance of health, taking into account the physical, emotional, and mental consequences that come from

both indulging and depriving yourself (more about this in the section “Emotional Eating”, p. 47).

The best guidance I can give is to recommend that you assess where you are with sugar, and choose to move in a healthier direction. I like to look at this from a perspective of three ascending levels:

• Level 1: Artificial sweeteners, including Aspartame (also known as NutraSweet), Splenda, Sucralose, Saccharin, Sorbitol, Xylitol and more. These are not good! Diet sodas and sugar free products are a huge source of these artificial sweeteners. Your body doesn’t know how to process these chemicals, despite the low-calorie allure.

• Level 2: Refined sugars, such as white, brown, and powdered sugars, and high fructose corn syrup.

What About Sugar?Treats can be a friend to your body.

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These are better than artificial sweeteners, but difficult for your body to digest.

• Level 3: Natural sweeteners, such as raw, organic honey; pure maple syrup; stevia (liquid is best); and agave.

As you read about these different levels, you’ll prob-ably be able to identify which kind of sweeteners you typically use. Rather than attempting too big of a leap, consider a gradual but committed shift to the next level. If your treats and drinks are flavored with artificial sweet-eners, make the shift to refined sugars. And if you use white sugar almost exclusively in your treats, be open to experimenting with naturals sweeteners as a substitute. I have been both surprised and delighted to discover that natural sweeteners can satisfy my sweet tooth in many instances. And you’re in luck—I’ve included some of the very best naturally-sweetened recipes in the dessert section of this cookbook.

Discontinue use of diet soda. Diet soda might boast of

zero calories, but it is loaded with chemicals that wreak havoc in our bodies. If you have to drink soda, drink the real thing—but really work to limit the amount. Put into place a plan to eliminate soda from your diet altogether. Instead, replace it with the one substance our bodies are in constant need of—water. This will make an immediate difference in your health!

Give Fruit a TryI have found that when I have gone without processed sugar for a sustained amount of time, my tastes actually begin to change. Fresh fruit can actually satisfy my cravings, while the old stand-by’s such as chocolate chip cookies and ice cream taste a little too sweet. It might be interesting to challenge yourself to skip on the sugar for a certain amount of time and see what happens. You’ll find that fruits such as watermelon, grapes, and mango will have new meaning in your life!

Enjoy the Real Thing on OccasionThere is no substitute for your favorite birthday cake,

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or homemade pumpkin pie at Thanksgiving. Sometimes a healthy substitute becomes cheap imitation, and the desire for the real thing grows stronger. There is nothing wrong with enjoying your favorite treats in the right place, at the right time. Just make that decision with your head, and not with your mouth.

It’s easy to make sugar into a bad guy, but I don’t think that is always wise. Carl Jung has said, “What you resist, persists.” If sugar is your Achilles’ heel and you are ready to make peace with it, you might quit trying to avoid it like the plague. That could be just the ticket to transforming sugar from the “forbidden fruit” to something that you can enjoy in moderation. Just remember, regardless of the level, sweeteners and sugary foods should never be eaten in excess. Our bodies were only designed to be able to handle a small amount as part of a healthy, balanced diet.

I don’t mind having a few positive associations to dessert. Life is meant to be enjoyed, and food is definitely an

enjoyable part of life. Just know when you are crossing the line. If you find yourself in that space very often, then you’ll want to read “Curbing Cravings and Emotional Eating” on page 26.

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If all of these changes seem a little daunting, then I have some good news for you. This next step doesn’t involve giving up any of your guilty pleasures; it is a simple addition you can make to

your life as you live it now. Ready?

Drink more water.

Water is one of the most important, and easiest, changes a person can make in their health. In fact, if there is just one change you can commit to today, choose drinking more water (half your body weight in ounces each day, to be exact).

Our bodies are made up of only 25% solid matter and 75% water, with brain tissue consisting of up to 85% water. It only makes sense that for our bodies to function at an optimum level, our brain, organs, and tissues must

be replenished adequately.

Because every cell in our body needs water, dehydration occurs easily. In fact, feeling thirsty is a sign that dehydration has already begun to occur. Other symptoms of dehydration include headaches, bloating and gas, low back pain, constipation, and more. So stay ahead of the game by establishing a routine with drinking water. The following suggestions can help you get started:

• Keep glasses by both the kitchen and bathroom sinks. Each time you are at the sink, strive to drink at least 8 ounces of water.

• Fill up two or three water bottles in the morning and place them in different areas where you spend time. That water will be waiting and ready for you on your office desk or when you walk into the kitchen.

Drink Up!Welcome to your next new good habit.

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Make it a point to take a drink each time you enter that space.

• Always keep a filled water bottle in the car. Whether it’s your commute, carpooling, or running errands, this can be an easy way to slip in some extra hydration.

• Make it a habit to take a drink of water each time you pass a drinking fountain.

• Drink water at your meals. A big glass of water three times a day will chip away at a lot of your water needs, as well as curbing the tendency to overeat due to dehydration.

Note that drinking water thirty minutes before a meal can help our bodies recognize the difference between feeling thirsty and hungry. The sensations of thirst and hunger are generated simultaneously, and we often mistake thirst for hunger. As we drink more water, we can better discern the difference, and thus eat less when it’s water our body is really asking for.

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W e are sitting at our favorite restaurant, and our food has just arrived. My mouth begins to water as my plate is set before me: fresh Hawaiian ahi tuna with

a side of ginger soy sauce, steamed broccoli, carrots, and cauliflower (lightly seasoned), with a side salad of spinach, red onion, tomato, and feta cheese (vinaigrette on the side). I’ve been waiting for this all week.

And then I make my mistake.

My eyes wander across the table to the dinner someone else has ordered: Filet mignon, Oscar style, smothered with Béarnaise sauce and topped with crab cake and asparagus. Garlic mashed potatoes oozing in butter. Hot, fresh sour dough bread, and a Caesar salad (with croutons!). Let’s not even talk about dessert.

I look back at my plate. Sigh.

Don’t do this to yourself. Don’t compare apples to oranges.

I’m not into depriving myself. But I’m also not indulging all of my appetites. Sure, the chocolate cake with ganache frosting and vanilla bean ice cream tastes incredible. But remember up front that the back end of that deal isn’t so great. (You know what I’m talking about: all kinds of regret, bloating, and jeans that are too tight.) Just because something looks good doesn’t mean you have to have it. And here’s some perspective for you: just because something is lighter and healthier doesn’t mean you can’t enjoy it.

As I have progressed on this journey of healthy eating, I have chosen a new attitude when it comes to what really

A Different Kind of GoodDon’t compare apples to oranges.

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tastes good. My egg white omelet with green pepper, onion, mushroom, and bacon bits (see Breakfast Recipes) isn’t a big steaming stack of pancakes and maple syrup. But it’s a different kind of good. It’s fresh. It’s satisfying. And I feel energized and healthy after eating it.

So does healthy eating mean you’ll never eat rich, flavorful foods again? Of course not! Such foods are part of the joys of life, a topic discussed in “A New Perspective” on page 24. But it’s always wise to look ahead just a bit. There are times when a little dish of ice cream might really hit the spot. But that’s not always the case. Projecting ahead about how your body will feel after eating is crucial. It gives you a chance to recognize the difference between what your mouth wants and what your body needs.

There are a lot of ways to deprive yourself. You can indulge in the mouth-watering entrée on the menu, but then you deprive yourself of feeling great afterwards. A lot of times we associate deprivation with missing out on the pleasure of the moment. But look ahead just a bit.

Realize that you must choose what you want to deprive yourself of: temporary pleasure, or sustained good health. The quarter-pound cheeseburger, fries, and milk shake always come with strings attached.

Embrace a different kind of good. Allow yourself to experiment with finding satisfaction in what feels good inside your body. As you open your mind to different, healthy foods, and as you eliminate the foods that don’t serve you, your tastes will begin to change. Vegetables, fruits, salad—healthy food—will become good. A different kind of good. A good that lasts.

Deprivation? It’s all in the way you look at it.

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K nowing what to do is only half the battle. Figuring out how to incorporate it into our busy lives? That can be the show-stopper. Fitting healthy new habits into your existing

life is at the heart of Happy Gal coaching. Planning and

cooking ahead, establishing a “new normal,” and creating healthier emotional relationships to food are not to be overlooked. So keep reading . . . this section will help you make healthy eating your own personal reality!

Part 2: How To Do It

Menu PlanningIn no other arena does the old adage ring truer:

“Fail to plan, and you plan to fail.”

I know that for some of you, the word “plan” rates up there with some other four-letter words you try not to say. If this applies to you, consider this my official apology. I’m sorry, but healthy eating

just isn’t going to happen without a plan . . . at least not initially.

Tell me this: what are you going to reach for when hunger strikes and there are only chips and cookies in the pantry? As you strive to implement healthy eating as a new habit, there is some effort involved up front. But I promise you, as you invest time and energy into creating new habits, eating The Happy Gal Way will feel as natural as however you are eating now.

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But you have to start with a plan.

Menu PlannerI have included at the end of this section a great menu planner that you can use as a guide. You can also download and print it straight from your computer at thehappygal.com/menu-planning/. Nothing replaces writing down your menu. Similar to writing down your goals, the secret to success with a healthy diet is planning out each snack and meal, and putting it in writing. Whether you use this menu planner or create something of your own, the trick is to know what you’re going to eat ahead of time.

Where to begin? We learned in the section “Food is Your Friend” that we need to eat frequently—every 2 to 3 hours. This means that as you begin to adopt this new lifestyle, you need to plan for each snack and each meal, because there’s nothing like a hungry belly to derail all of your good intentions. Your best bet is to develop a strategy and schedule that includes meal planning, grocery shopping, and advanced food preparation.

Pick a Day to PlanJust as with exercise or other worthy endeavors, menu planning is often nothing more than a good intention if you aren’t committed to a time to create it. Choose a regular time each week and treat it as an appointment. I like to suggest planning your menu the day before you go shopping.

Consider Your ScheduleBe mindful of your schedule as you plan. Pick quick, easy dinner items if you have a busy afternoon. Experiment with a new recipe on a day when you have a few extra hours. Planning realistic recipes that are compatible with your day is a big secret to success in menu planning.

Be StrategicThink about how you can cook a meal but use it twice. For example, I like to grill each Monday night so that I am well-supplied with cooked chicken for my salads at lunch. I also prepare a gourmet salad to go with dinner that night, and plan to use that salad for lunch throughout

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the week. Look for regular routines you can implement that will support your healthy eating when your schedule gets hectic.

Keep it FreshWhen I began eating this way, I quickly realized that the only way I would successfully make healthy eating a lifestyle was to experiment with a variety of new recipes. If I had to face the same two or three choices for breakfast, lunch, dinner, and snacks every day for the rest of my life, “healthy eating” would last about 10 minutes. Commit to trying one or two new recipes a week. They won’t all be winners, but you will find recipes that will become new staples.

Don’t Wing it!There will come a day when Healthy Eating The Happy Gal Way feels as natural and comfortable as your current eating habits . . . but that day may be far in the future. Without a fresh and exciting menu option, you will find yourself reaching for convenient foods that are not your

friend. For now, invest the small amount of time it takes to plan your menu, and reap big dividends as you begin to look and feel better.

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Ok, so you want to eat better. You want to feel better, get into shape, maybe lose a little weight. But what’s the show stopper? Let me guess: “I don’t have time to eat like

that.”

Wrong. You just need to know how to make it easy.

Think about it. I am a mother of five. I have less than two minutes to crank out breakfast and lunch before I am swarmed by hungry children. I think I have even less time than that to pull off dinner. So do you really think I would ever advocate a lifestyle change that cannot be easily maintained? Here’s a little Happy Gal strategy to help make healthy eating easy.

Remember: Make a PlanYou know what they say, “Fail to plan, plan to fail.” This is especially true when it comes to a habit as automatic

as what you put in your mouth when your stomach begins to growl. In the beginning, it will serve you to have a pre-determined menu to tell you what you will eat for all snacks and meals. Plan for busy times and leisure times—quick snacks and meals, as well as ones that require more preparation time. As time goes by and good nutrition becomes your rule, you can wean yourself from the structure of meal plans.

Be PreparedSet yourself up for success in the beginning by having a well-stocked pantry and refrigerator that will support you when you are hungry. Supply your car, your office, and other places where you spend a lot of time with protein bars, fruit, and other healthy snacks containing protein. If necessary, pack a small cooler so you can easily access yogurt, string cheese, salads, and other refrigerated food.

Making it EasyThink you don’t have time to eat right? Think again.

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And as for the not-so-healthy food in your house, it’s pretty safe to say that if you see it you’ll probably want to eat it. That’s not to say you can’t buy and enjoy the things you love—just make sure you have a lot of healthy, delicious options as well.

Cook AheadWithout a doubt, cooking ahead is one of the best strategies for healthy eating. Whether you need chicken for a salad or veggies for an omelet, having your staples sliced, cooked, and chopped will be the key to having the time to prepare healthy and delicious meals. Remember, grill extra chicken at dinner for an easy protein source for lunch throughout the week, or cook up a bunch of chicken or pork in your crock pot. Make a delicious salad dressing for dinner one night, and store it in the refrigerator for weeks. Boil eggs to be used for snacks, salads, and breakfasts. Chop a lot of ingredients for an omelet on a lazy weekend morning, and use them to

make omelets all week. The objective is to precook as many parts of your meals and snacks as possible. This is what makes throwing together a beautiful and delicious meal easier than going through the McDonald’s drive through.

Utilize the FreezerLet me introduce you to the best-kept secret when it comes to healthy eating: your freezer. Seriously, this is one appliance that will make healthy eating a snap. When putting away leftover grilled chicken from dinner, freeze them in individual portion sizes, and bam!—instant protein source for salads, sandwiches, and wraps. Same story with leftover soup, taco fillings, and casseroles. Freeze your over-ripe fruit for smoothies. Prepare freezer meals and marinades for easy and quick dinner preparation. See the next section, “Freezer Meals,” for more ideas about how to make healthy eating easy.

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The freezer is your new best friend. Just accept it. Tell your old BFF that there is someone new in your life. Because healthy eating sometimes requires more work than

you have time for, it’s important to prepare food when your schedule allows. That’s where the freezer comes in.

Whether you prepare them all yourself, or make them in bulk and then trade with friends, freezer meals are a wise investment of your time. The following tips can help you along the way.

What Doesn’t Freeze Well? • Celery, lettuce, and peaches will get soggy and

brown when frozen and defrosted. • Cream cheese and block cheese will dry out and

crumble when defrosted. You can freeze shredded cheese.

• Anything with gelatin • Mayonnaise will separate. Custards (pumpkin pie

included) and frostings do not freeze well. • Fully-cooked noodles will be soggy when defrosted.

Only cook noodles sixty percent of the way, then finish preparing the meal and freeze it. Noodles will soften to al dente during the process of thawing and baking.

• Never freeze and re-heat fried foods.

What Freezes Well? • Raw meat freezes well if in a sauce or marinade. If

your meat is frozen when you buy it, don’t thaw it and then refreeze it. Mix up the marinade and drop in the frozen meat.

• Cooked rice, bread dough, pie crusts, cookie dough, cinnamon rolls, muffins, burritos, waffles, shredded

Freezer MealsWhere healthy cooking meets convenience.

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cheese, fajita mix, soups, pasta sauces, cooked ground beef, fish, grapes, and broccoli freeze well.

• Shredded potatoes freeze best. • Long grain rice freezes better than minute rice.

Handy Kitchen Supplies For Freezer Cooking • Sharpie markers • 2 extra-large bowls for mixing • 2 sets of measuring cups (set for dry and set for wet

ingredients) • 1 large stockpot • 2 sharp knives (a chef's knife and a serrated knife) • sheet pans • gallon-sized plastic bags • aluminum foil • disposable pans

Making Freezer Meals • Marinades are the most successful freezer meals.

The meats are more tender and flavorful because they have marinated longer, and there is no compromise in the quality. Pastas usually do well

as long as the noodles are undercooked in the preparation. Soups and taco fillings are usually very reliable in quality.

• For an easy freezer meal, just double a recipe that you are making for dinner, and then freeze the extra. Follow the guidelines under the sections “What Does/n’t Freeze Well” in selecting the recipes to freeze.

• The shelf life of most freezer foods is 3 to 6 months.

Packaging • Zip-top plastic bags are a great way to store most

freezer meals. Be sure to freeze soups and other dinners flat, and then stack them like bricks. You could also freeze in bowls or square pans to give a more reasonable shape to the bag once it’s frozen.

• Wrap pizzas in giant freezer bags. • Use disposable aluminum foil pans for casseroles

and lasagnas. If you’re not using disposable pans, you can line pizza pans and baking dishes with aluminum foil for easy cleanup.

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• Don’t forget to label the bag with the contents, cooking time, and temperature needed with a permanent marker. To prevent freezer burn, squeeze as much air out of the bag as possible before closing it completely.

• When using plastic wrap to line pans, freeze food for 1 hour or until frozen, then remove from pan and wrap in more layers of aluminum foil or plastic, label, and freeze. To serve, place frozen meal back in glass dish to defrost and cook.

• Be sure you let your food cool before freezing it. Package it well in airtight containers, if possible.

Safe Defrosting • In the refrigerator, food usually takes 24 hours to

defrost. • When using a microwave to defrost food, be sure

to use all of the food right away because bacteria starts multiplying as the food is warmed. Always pour off extra water, but leave a small amount of water (2–3 tablespoons) when defrosting sauces.

Serving • For best results when serving your freezer meal, add

as many fresh ingredients as possible. For example, add fresh breadcrumbs or French fried onions to the top of a frozen casserole, or add freshly cooked noodles to your soups.

• Rotate fresh and frozen meals. Because only certain freezer meals freeze well, your family might get tired of the same kinds of recipes all the time. As you find good freezer meal recipes, alternate using them with fresher recipes such as taco salad or a baked potato bar.

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L ast but not least, I have some good news for you: you don’t have to give up all of your favorite foods to eat The Happy Gal Way. You just might need to tweak them a little bit.

I believe in eating the same meal that my family eats. I have daughters who need to see their mother nurture a good relationship with food. And because my family enjoys certain foods that I often decide not to include in my diet, I have learned how to swap out those foods that are not my friends for ones that are. For example:

Healthy SubstitutionsDon’t miss out on your favorite foods. Just substitute!

I used to eat: Now I eat:Yogurt Unsweetened Greek yogurtEggs Egg whites (2 per egg)Bread and tortillas Whole grain buns or lettuceCheese Low-fat shredded cheeseHamburger Turkey burgerWhite rice Brown rice or quinoaMashed potatoes Mashed yamsSpaghetti noodles Spaghetti squashOil ApplesauceButter Organic, virgin, cold-pressed coconut oil to cook withGravy Gravy made with Better Than Bullion cubes

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S tocking up your fridge and pantry is a critical part of your success. When you are hungry and healthy food isn’t convenient, it’s not a matter of will power; survival

instincts kick in! So aside from removing some of your favorite unhealthy foods from the premise, you’ll want to be prepared at all times with plenty of healthy food, including tons of veggies where you can see them, fruits with lots of color, lean meats and fish, healthy dairy, and whole grains. When you are prepared you will stay on track. Here are some items you’ll want to have handy in your refrigerator and pantry:

• Greek yogurt • Low-fat string cheese • Protein bars (such as Simple Truth) • Protein powder (like Isagenix or Sun Warrior) • Stevia packets

• Eggs • Salad dressings • Fresh veggies like carrots, celery, baby peppers,

cherry tomatoes, peppers, broccoli, cauliflower, squash, etc.

• Fresh fruits (the more color the better) like berries, grapes, apples, pears, oranges, etc.

• Leafy greens like spinach, romaine lettuce, kale, chard, arugula, green leaf lettuce, red leaf lettuce

• Babybel or Laughing Cow cheese • Skim milk or almond, coconut, or rice milk • Lean meats like chicken, turkey, beef, pork • Beans • Nuts and nut butters: almonds, cashews, and peanuts • Whole grains like whole grain bread, brown rice,

whole grain pasta, sweet potatoes, yams, oats, quinoa, millet, amaranth

• Thin style buns (purchase at any major grocery store)

Stocking UpSuccess hinges on what you have on hand.

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• Healthy fats like avocados, olive oil, and canola oils

A note about labels . . .When stocking up, watch out for advertising that might mislead you into believing that something is healthy when it’s really not. Here are five tips to help you know what to look for as you shop:

1. Read the ingredient labels instead of looking at the nutrition facts.

2. When buying bread, rolls, pizza crust, muffins, pasta, etc., look for 100% whole grain labels. Unless it specifies that it is “100%,” manufactures often mix in large quantities of white flour.

3. Only buy packaged items that have short ingredient lists—five or less is ideal. Look for ingredients you recognize and can pronounce so that you can avoid eating artificial chemicals and preservatives.

4. Shop the perimeter of the store, where you can often find the freshest food.

5. Buy organic when possible.

And whenever possible, avoid these chemicals:

High Fructose Corn Syrup: This is corn syrup that has been heated to a high heat so that it will preserve the food for a longer period of time. However, it takes your body longer to metabolize than regular sugar and it is always found in very poor quality foods.

Artificial Sweeteners (Aspartame, Acesulfame Potassium, Sucralose, Nutrasweet, AceK): Most people use these sweeteners to reduce calories. However, they are all full of chemicals that your body does not know how to metabolize.

Partially Hydrogenated ANYTHING! Again, this is where chemists have taken oils and heated them to an extremely high temperature to keep food fresher longer.

Monosodium Glutamate (MSG): Found in many soups, sauces, seasonings, etc. While it enhances flavor, it also adds a lot of sodium and slows the metabolism.

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S everal years ago I participated in a rigorous fitness program. By the end of this three-month program, all participants had almost entirely eliminated sugar and processed

foods from our diets. We felt great and became huge advocates of this nutrition plan. At one of the last sessions, I remember a particular woman summing it up for all of us: “I love this new way of eating so much, I don’t even want to eat a Cheeto!”

However, that sentiment didn’t last—not for any of us. It didn’t take long until Cheetos, and junk food in general, became appealing again. As each one of us eventually abandoned this new code of health and returned to former eating habits, the weight gain was not far behind. I often reflected back to that statement, “I don’t even want a Cheeto,” and wondered what had happened to

the similar, sincere statements from each one of us in the group.

Because my food issues were still causing me significant distress after the completion of this program, I next discovered some new concepts called “intuitive eating.” As I further investigated, I learned that intuitive eating teaches that we must not override our body’s prompts in order to adhere to an external set of “dieting rules,” and that even so-called “bad” foods like chips or sweets have a place in our diet—in appropriate amounts, of course.

I began experimenting with these concepts. Although fairly reluctant, I decided to trust in the idea that my body was designed with an internal gauge for what I need nutritionally—more protein, more water, more fresh veggies and fruits, more carbohydrates, and yes, more

A New Perspective on Healthy EatingNutritional guidelines are only half of the getting-healthy equation.

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pleasure from some of my favorite treats. And slowly but surely, my relationship with food began to change.

It was about this time that I had an unexpected reunion with the woman from the program I mentioned earlier. As we caught up on life in general, I happened to notice something she was holding in her hands. Would you believe it? It was a bag of Cheetos!

It was just too ironic. In that moment came a giant epiphany. Suddenly I understood why our healthy ambitions had waned. It was obvious why no one could continue in such strict observance of those nutritional principles. The reason? It just isn’t enough to know how to eat healthy. The other half of the health and weight loss equation is learning how to listen to your body and it’s prompts.

The New Perspective on Healthy Eating is this: Achieving a healthy body weight and feeling peaceful about what you look like must include trusting your body and responding to what it is telling you. Otherwise, your mind

will try to override your body’s needs. For example, if you are restricting carbs, but your body is in deficit of them, it will begin sending you strong cravings for a piece of bread, a bowl of pasta, etc. There are only two ways this can end, and neither of them are good. Either you will eventually abandon the diet and overindulge in the very things that you deprived yourself of, or else you will overindulge in a substitute substance or behavior equally as harmful. Why? Because the body will always get what it needs to restore balance.

Now, there’s not a doctor on the planet that could be convinced that Cheetos are healthy, not by any means of justification. But what must also be accounted for in addition to the body’s request for nutrition is the body’s need for pleasure. Whether it’s Cheetos, dessert, or a big juicy hamburger, we all come pre-designed to love certain foods. When eaten at the right time and in the right amount, those foods have the ability to give us great pleasure. And because pleasure is one of the things our mouths, tongues, and bodies were designed

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to experience, we are going to lose the battle if we are determined to stay away from those pleasure-creating foods altogether. Pleasure is part of a happy, balanced life. We can’t reject pleasure without the knee-jerk reaction of turning to excess in other areas of our life to compensate. So as stated before, eventually the body will always get what it needs. If we don’t give pleasure kindly to our bodies, we instead find ourselves sneaking it in, eating compulsively, or erroneously turning to other sources that are ultimately incapable of giving us the pleasure we need.

Well, there’s a better way.

The one thing I hear repeatedly from women with food issues is this: I just want to be able to act like a normal person when it comes to eating. I want to be able to live each day and not even remember what I have eaten. I want to wake up in the morning and not have my first thoughts be an accounting of what I have or haven’t eaten the day before.

If that’s what you want, then here is a snapshot of what “normal” is like for people without food, body, or weight issues:

Registered dietician Emily Fonnesbeck writes, “Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should. Normal eating is giving some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is . . . leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. . . . Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.”1

1 Ellyn Satter, Secrets of Feeding a Healthy Family: How to Eat,

How to Raise Good Eaters, How to Cook, 2008 (Kelcy Press, Madi-

son, WI). Reproduced with permission.

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Doesn’t that sound wonderful? This “normal eating “ is what happens when you blend nutritional strategies, such as the content in Part 1 of this book, with the foundational concepts of intuitive eating, specifically:

• Your body has a genetic blueprint that will allow you to achieve your ideal weight easily.

• Your body will signal you to stop eating when you’ve had enough. It does this by producing a feeling of aversion to what you are eating, so the food actually stops tasting as good.

• Extreme restriction and deprivation can affect your ability to interpret your body’s prompts, thus resulting in cravings, overeating or binge eating (see next section, “Cravings and Emotional Eating,” for more on this topic).

• Your natural preferences are to eat foods that make you feel clean, light, and energetic. Typically, the nutritional strategy outlined in Part 1 is the best guide for what your body really wants.

It is interesting to me that young children usually eat in the way just described. Some children continue these food patterns into adulthood, but many of us have been affected by weight loss trends and the pressure to be thin, and eventually become very disconnected from our body and its needs. When this happens, we must relearn these concepts in the same way a stroke victim must relearn certain basic skills, such as writing or walking. It can be slow and methodical, but this approach to healthy eating is worth the work. It truly will give you immunity to the viral spread of the diet mentality. It is the way to finding peace with food and feeling true love for your body.

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In the introduction of this cookbook, I defined insanity as doing the same thing over and over, expecting different results. If fighting cravings has been a significant part of your life, it’s probably

time to recognize that the determination to muster up more willpower is insanity. Why? Because we keep trying to solve the problem in the same way—and it keeps not working,

This is a topic that is near and dear to my heart. For many years, my secret shame was my habit of going to the pantry at night after the kids were all in bed, and eating away all of my stress, troubles, and lack of fulfillment. Actually, I’ll be honest. It wasn’t just at night. Late afternoon was a problem, and sometimes it would hit at other times during the day. It took a lot of suffering

and therapy to help me realize that when I turned to food, I was trying to avoid difficult and unpleasant parts of my life. Without the proper awareness, I used junk food to fill emotional voids.

Here is the great big problem I began to have: the more I turned to food, the more unhappy I became. And you guessed it—the more unhappy I felt, the more I had this curious desire for junk food. This cycle fueled itself until it was like a whirlpool I could not extract myself from. I knew that eating twelve cookies at a time was wrong, and so I would resolve to never do it again. And then inevitably, I would find myself with the package of cookies back in my hand, swallowing the twelfth one before I even realized what was happening. And so I would resolve again. And I would blow it again. Insanity!

Curbing Cravings and Emotional EatingIf you find yourself digging through the pantry at times of stress,

boredom, or despair, this section is for you.

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This section could be an entire book on its own. If you feel that you could benefit from more on this topic, I highly recommend a few resources beyond this cookbook. After having worked extensively with author Tres Hatch of The Miracle Pill, I feel that her book is a must-read. It’s an in-depth look at learning to listen to and trust your body, while investigating the emotional needs beyond your cravings. Another great resource is Intuitive Eating by Evelyn Tribole and Elyse Resch.

For now, start with the following simple tips:

It’s not about willpower.While willpower plays a role in controlling cravings, it is not the one-and-only tool for the job. You have likely worn out this approach in the past. If eating healthy were merely about sticking to resolve, our society wouldn’t be smack in the middle of a multi-billion dollar dieting industry. When your cravings for food surpasses reasonable limits, there are probably some emotional needs you are trying to fill with food.

Investigate the emotion behind the craving.There are reasons that we feel cravings for certain kinds of foods. Whether it’s soda, fast food, chocolate, or potato chips, the sudden, impulsive desire for your favorite foods don’t make sense on the surface. But if you look deeper, you’ll discover a habit that has developed because of its ease. By ease, I mean that it can feel easier to turn to food than to deal with the stressful, discouraging, or upsetting situation you are presently in.

Use these sudden cravings as an alarm system; they are warning you that you need to take care of yourself emotionally. Snuff out those emotions with food, and you forfeit the opportunity to make yourself really happy. It’s important for your emotional and physical health to learn to listen to the message that is really trying to get through.

When you begin feeling cravings, here are a few good questions to ask yourself:

• What’s going on in my life right now?

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• What’s missing? • What do I need? • How can I give that to myself right now, in my

current circumstances?

Journal WritingBecause it’s easy to talk yourself out of your problems when your thoughts are swirling around in your head, I recommend that you start a journal to help you answer these questions listed above. Frankly, it’s hard to lie to yourself on paper. Journal writing can help you see certain thought patterns and recurring scenarios that consistently emerge in your life. I have found journal writing to be a critical tool in recognizing and processing my feelings—especially when food is involved.

Give yourself permission to have what you really want.I’m not necessarily talking about food here. If you can dig deep enough, you’ll find that food cravings are just a problem you manufacture to cover up the real obstacle you are facing. It takes courage to face these challenges;

if they weren’t scary you wouldn’t have subconsciously tried to distract yourself from them in the first place. Just like the solution to a burning finger is to stop touching the stove, the only way to truly free yourself from food cravings is to give yourself the thing you really wanted in the first place.

In her book, Women, Food, and God, Geneen Roth said, “Trying to fill an emotional need with food is like giving a glass of sand to someone dying of thirst.” Remember that quote next time you want to check out of life with your favorite comfort food. When we give ourselves what we really need, life transforms into a very different experience. Remember my motto from the blog: Life is short and you get one shot at it . . . so make it a happy one.

Distinguish between an impulsive craving and your body’s request to experience pleasure.It’s nothing short of a blessing that we can instantly shift the way we feel about life when we bite into an ooey-gooey chocolate chip cookie straight out of the oven. This

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was by design and should not be dismissed as a lack of self-control. When we can listen to and fulfill our body’s request for a treat as a normal part of healthy living, we take all of the fuel out of compulsive overeating. So how can you tell the difference between the desire for a little pleasure and the need to escape, using food as the vehicle? Simply notice how you feel afterward. If you are satisfied and grateful for the pleasure of your favorite treats, you have listened to a healthy prompt from your body. If you are desperate for more of it or find that you are having a hard time stopping, it’s time to ask yourself what you might be trying to avoid.

You have a choice. Thirty or sixty or ninety days from now, you can still be giving in to your cravings , and neglecting your own emotional needs (as well as shooting your fat pants dirty looks as you put them on). Or, in that same amount of time, you can be kind to yourself. You can become aware of your true needs instead of avoiding them using chocolate cake. You can take a walk, leave work an hour early, go out with some friends, or settle

down with your favorite book instead of giving in to a craving.

Understanding and correcting your cravings and emotional eating is a win-win. Seeing the truth behind your cravings will enable you to not only enjoy the foods you really love, but you will also find it much easier to achieve your ideal body weight. Even better, you will also discover greater inner peace and emotional resiliency. Good news all around!

W hen eating healthy, variety is important. Eating the same thing every day might work for a while, but sooner or later you are bound to get tired of the same old omelet or smoothie. As you continue to add new recipes and ideas to your menu, you’ll find that you will have as many nutritious foods to choose from as you did before you began this new lifestyle.

Many of the ideas included in this section use omelets, smoothies, and yogurt as a foundation. But there are plenty of other options to add variety. Special occasions call for special breakfasts, and my other recipes will not disappoint! Celebrate Mother’s Day, treat yourself to brunch, or enjoy a relaxed weekend breakfast with some of these favorites!

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I love starting the morning with an omelet. They are so filling and so delicious, especially with all of the varieties I am about to share with you. Omelets are also a great go-to plan when making breakfast for dinner.

Basic RecipeTo begin any omelet, heat a small skillet on medium, coat with cooking spray, then pour 1/2 cup liquid egg whites in pan. Add desired ingredients from the options listed below, season with salt and pepper, and cook on one side. Flip the omelet as you would flip a pancake, and finish cooking on other side. Serve with salsa if desired, unless otherwise indicated.

Note: exact measurements for omelet ingredients are not given. One half cup liquid egg whites is usually the perfect serving size for one person. Add other ingredients to taste.

{THG Tip} Choose an omelet for the week. Chop up enough ingredients to last you through several mornings and store them in the refrigerator. You won’t believe how quickly you can cook up a healthy breakfast!

Veggie Omelet, p. 55

Omelets

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Omelets

Turkey & Broccoli OmeletSteamed broccoli, choppedDeli turkey, slicedFeta cheese (a few crumbles)

Everything OmeletOnion, choppedGreen pepper, choppedMushroom, choppedSpinach or cilantro, choppedBacon bits, chopped leanDeli turkey or ham

Southwest OmeletRed pepper, choppedYellow pepper, choppedOrange pepper, choppedBacon, crumbled (optional)Mrs. Dash fiesta lime seasoning to taste

Salt and pepperAvocado chunks and salsa (optional

garnish)

Everything omelet

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Bruschetta OmeletTomato, choppedBacon, crumbled Fresh basil, choppedGarlic salt (in addition to salt and pepper)

Tomato & Avocado OmeletTomato, choppedAvocado, choppedSpinach, choppedFeta cheese (a few crumbles)Bacon bits, if desired

Mediterranean OmeletSpinach, choppedTomato, choppedArtichoke hearts, choppedFeta Cheese (a few crumbles)

Veggie OmeletOnion, choppedGreen pepper, choppedMushroom, choppedSpinach or cilantro, chopped

Banana OmeletSliced bananasOmit salt and pepper; replace with nutmeg and

cinnamon to taste

Brushetta Omelet

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Skinny Egg McMuffin

Low-fat cheddar cheeseLean deli hamMustard, Frank’s Hot Sauce, or

Tabasco sauce

1. Cook egg white in pan, flipping like a pan-cake to cook both sides. (This is what I call an “egg-white pancake.”)

2. Remove from pan and fold egg-white pan-cake in half.

3. Place slices of cheese and ham in the middle, and allow cheese to melt.

4. Open back up and garnish with desired sauce.

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Caprese Egg Sandwich

1/2 cup egg whites2–3 tomato slices1 tablespoon fresh basil, chopped1/2 low-fat string cheese1 thin-style bun

1. Cook egg white in pan, flipping like a pan-cake to cook both sides. (This is what I call an “egg white pancake.”)

2. Remove from pan and fold egg-white pancake in half, placing strands of string cheese in middle to melt.

3. Keeping egg white folded in half, place on one side of thin-style bun. Layer with tomato and basil. Season with additional garlic powder if desired. Top with other side of thin-style bun.

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SmoothiesA smoothie a day keeps my cravings at bay . . . or something like that. Smoothies are another great recipe you can use in a pinch—whether it’s for breakfast, a snack, or even dessert. Most Happy Gal smoothies start with the Basic Smoothie recipe, then simply add the fruit of your choice.

{THG Tip} Slice up over-ripe bananas and freeze in indi-vidual snack-sized sandwich bags. You’ll have a ready supply for making any of these delicious smoothies. And remember, frozen fruit yields great texture, but fresh fruit always adds more flavor. If using fresh fruit, try adding a few ice cubes for a better consistency.

Berry Smoothie, P. 60

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Basic Smoothie Recipe

1/2 – 1 cup water (you may need to experiment to see how much you like)

1 frozen banana (sliced before frozen is best)1 scoop of protein powder (flavor depends on the

kind of smoothie you are making) Dash of coconut extractAgave or stevia packets for extra sweetener

1. Blend all ingredients with desired fruit (see the following recipes). Taste the smoothie and add agave or stevia to sweeten if needed.

Tropical SmoothieBasic Smoothie Recipe with vanilla protein powder1/2 cup frozen mango, chopped1/2 cup fresh strawberries1/4 cup fresh or frozen pineapple, chopped

Strawberry Banana SmoothieBasic Smoothie Recipe with vanilla or strawberry

protein powder1 cup frozen strawberries

Peach SmoothieBasic Smoothie Recipe with vanilla protein

powder1 frozen peach, sliced (include juices) Add a tiny bit of stevia to sweeten if needed

Berry SmoothieBasic Smoothie Recipe with vanilla or strawberry

protein powder1 cup of frozen mixed berries

Optional: add other fresh fruit to boost the flavor

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1 scoop vanilla flavored protein powder4 ounces skim milk4 ounces water1 frozen banana1 cup frozen raspberriesdash coconut extract

1. Blend all ingredients.

Raspberry Coconut Smoothie Orange Mango Smoothie

1/2 fresh mango, sliced1/2 frozen banana3 ounces orange juice2–4 ounces water1 scoop of vanilla protein powder

Optional: add 1/2–1 cup spinach

1. Blend all ingredients.

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Chocolate Peanut Butter Smoothie

Chocolate Peanut Butter Smoothie

1 scoop chocolate protein powder1 spoonful healthy peanut butter1/2–1 frozen bananaMilk to taste (start with 3 ounces)A few cubes of ice1/2–1 cup spinach

1. Blend all ingredients.

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Yogurt is my first choice for a quick breakfast or snack. Greek yogurt is a protein-packed meal or snack that requires no other preparation. If you are really watching your sugar and calories, use plain-flavored Greek yogurt, and sweeten with a packet of Stevia or other natural sweetener. Although it can stand alone, Greek yogurt is delicious with any of the following toppings:

Yogurt

Yogurt and Peaches, P. 64

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Yogurt Variations

Yogurt Parfait6 ounces vanilla flavored Greek yogurt2–4 fresh strawberries, sliced1 tablespoon low-fat granola

Yogurt and Peaches6 ounces vanilla flavored Greek yogurt1 fresh peach, chopped

Strawberry Banana Yogurt6 ounces vanilla flavored Greek yogurt2–4 fresh strawberries, sliced1/2 banana, sliced

Yogurt and Berries6 ounces vanilla flavored Greek yogurt,Fresh berries (strawberries, blueberries,

raspberries, and/or blackberries)

Cottage Cheese Yogurt

6 ounces low-fat yogurt, any flavor (note: not Greek yogurt)

1/2 cup cottage cheese

Optional combinations: • fruit (berries, chopped peaches, pineapple, etc.) • sliced almonds

1. Mix yogurt and cottage cheese together. Add in any desired optional ingredients.

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Yogurt Covered Raspberries

Fresh raspberriesVanilla-flavored Greek yogurt

1. Wash raspberries and let them dry completely.

2. Place a sheet of wax paper on a cutting board that will fit in your freezer. Using a toothpick, dip raspberries in yogurt. Place on wax paper, and transport to freezer, using cutting board to help with the transfer.

3. Freeze completely.

{THG Tip} Make these the night before, then grab and go! These are a perfect breakfast on the run, or a great snack or dessert, too!

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2 cups water1 cup steel-cut oats3/4 cup skim, almond, rice, or soy milk1/2 teaspoon salt1/2 teaspoon cinnamon1/4 teaspoon nutmeg1/4 cup natural honey, or 1 packet of sweetener

1. Place all ingredients in crock pot . Cook on low for 21/2–3 hours.

2. Add honey (or sweetener).

3. Optional: Add Greek yogurt or protein powder to oatmeal to boost protein, an egg white from a hard boiled egg, or “egg-white pancake” (see Skinny Egg McMuffin, p. 56) to go with it.

{THG Tip} Put ingredients in crock pot the night before, and make sure to turn it to warm after 3 hours. You’ll wake up to a healthy breakfast!

Crock Pot Steel-Cut Oatmeal

And More

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Apple Cinnamon Steel-Cut Oatmeal

1/4 cup steel-cut oats11/2 cups water1 green apple, choppedCinnamon and stevia (or sweetener) to taste

1. Bring water to a boil in a medium saucepan. Stir in oats and reduce to low. Simmer uncovered over low heat, stirring occasionally for 25–30 minutes, or until oats are desired texture.

2. Stir in chopped apples and season with cinnamon and stevia to taste. Serve with an egg white from a hardboiled egg, or “egg-white pancake” (see Skinny Egg McMuffin, p. 56) for additional protein.

{THG Tip} Make enough oatmeal to last you several days. Simply reheat and add fresh apples and spices for a quick breakfast all week

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Crustless Spinach Quiche

1 pint cottage cheese1/3 cup shredded low-fat mozzarella cheese1/3 cup shredded parmesan cheese8 egg whitesOne 10-ounce package of frozen, chopped

spinach, thawed and well-drained1 red bell pepper, chopped3 tablespoons sun-dried tomatoes, chopped1/2 teaspoon salt1/2 teaspoon pepper3 green onions, chopped

1. Preheat oven to 350 degrees and coat a 9-inch pie dish with non-stick cooking spray.

2. Beat eggs in a mixing bowl, and then add remaining ingredients.

3. Pour mixture into pie dish and bake for 50-60 minutes until done.

{THG Tip} Make this recipe at the beginning of the week, and reheat every day for a quick breakfast!

Banana Pancakes

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Banana Pancakes

11/4 c. rolled oats, divided1/2 c. King Arthur white wheat flour*1/4 tsp kosher salt2 tsp baking powder3 medium bananas1/2 c. low-fat milk1/2 tsp pure vanilla extract2 egg whites, whipped until soft peaks form

Optional toppings: chopped walnuts, sliced bananas, cinnamon, pure maple syrup

1. Grind 1 cup of oats in blender or food processor to make oat flour.

2. In a large mixing bowl, add 1/4 cup rolled oats, flour, salt and baking powder to ground oats, set aside.

3. Place bananas, milk, and vanilla into a blender and purée until smooth.

4. Fold banana purée into dry ingredients (batter will be thick).

5. Gently fold whipped egg whites into batter mixture.

6. Coat a large non-stick skillet with cooking spray and heat over medium heat. Pour batter onto skillet to make desired size of pancakes. Allow to cook until lightly browned on one side, then flip with a spatula to cook other side. Serve with pure maple syrup, sliced bananas, and even some whipped cream if desired. (*See tip on p. 12)

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Pumpkin Waffles

5 egg whites11/2 c. King Arthur white wheat flour*2 teaspoons baking powder1 teaspoon baking soda2 teaspoons cinnamon1/4 teaspoon salt1/2 cup skim milk1 cup canned pumpkin puree (not pie filling)4 tablespoons honey2 tablespoons applesauce1 teaspoon vanilla

1. Coat a waffle iron with cooking spray and preheat.

2. Place the egg whites in a mixing bowl and beat on high until stiff peaks form.

3. In a separate bowl, whisk together the flour, baking powder, baking soda, cinnamon, and salt.

4. Whisk the milk, pumpkin, honey, applesauce, and vanilla into the flour mixture.

5. Gently fold in the egg whites until combined. Place 1/2 cup of batter on waffle iron. Close and bake until done. Serve with pure maple syrup. (*See tip on p. 12)

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Protein Pancakes

6 egg whites2 cups low-fat cottage cheese2/3 cup King Arthur flour*1 tablespoon sugar1 teaspoon saltPinch of cinnamon1/8 teaspoon cream of tartar

Optional toppings: whipped cream, berries, cinnamon, pure maple syrup

1. Combine cottage cheese, flour, sugar, salt, and cinnamon.

2. In a separate bowl, beat egg whites with cream of tartar until stiff peaks form.

3. Blend all ingredients with hand mixer until smooth.

4. Heat large skillet over medium to medium-high heat. Coat pan with non-fat cooking spray, then drop batter onto hot skillet. Cook until golden and set, about 2–4 minutes. Flip pancake and cook 2–4 minutes longer. Serve with desired toppings. (*See tip on p. 12)

{THG Tip} I like to thaw frozen mixed berries to serve over these pancakes. This gives it a little natural syrup to go with it. This recipe makes enough pancakes to freeze and serve another day.

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Healthy Crepes

Crepes1 egg6 ounces vanilla flavored Greek yogurt1/3 cup water1/2 cup King Arthur flour*1 teaspoon sugarPinch of saltSplash of vanilla extract

Cream Filling (makes enough to fill 8 crepe cups)1/2 cup non-fat cottage cheese6 ounces vanilla flavored Greek yogurt2 tablespoons honeyPinch of saltSplash of vanilla extract

1. Combine all of the crepe ingredients in a blender and let batter rest in the refrigerator for at least one hour (but not over 48 hours).

2. Heat a skillet over medium-low heat and coat with non-stick cooking spray. Cook just until the top of the crepe is no longer wet and carefully flip; cook the other side about 30 seconds. Serve with filling and sliced berries. Makes 3–4 crepes. (*See tip on p. 12)

{THG Tip} These make a great dessert!

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Protein French Toast

4 egg whites2 tablespoons skim milk1 teaspoon vanilla1/2 scoop vanilla protein powder2–4 pieces whole-grain bread

Optional toppings: pure maple syrup, berries

1. Mix egg whites, milk, vanilla, and protein powder.

2. Heat large skillet over medium to medium-high heat. Coat pan with non-fat cooking spray, dip bread in mixture, and then place on hot skillet. Cook until golden brown (about 2 minutes.) Repeat on other side. Serve with pure maple syrup and berries.

{THG Tip} Double the recipe and freeze extra for another morning.

It’s time to take back lunch. I’m serious. Ask yourself (and be honest): do you look forward to lunch? If the answer is no, then take a good look at what you’ve been eating: crusts from the kids’ peanut butter and jelly sandwiches? The half of the grilled cheese that your two-year-old rejected? Leftover lasagna from dinner for the third day in a row? Would you ever feed this to anyone in your family and expect them to eat it? So why do you do it to yourself?

Well, it’s time for a change. Let’s do lunch, and let’s do it right! You deserve it!

Based on the nutrition philosophy I’ve shared with you—Healthy Eating The Happy Gal Way—I focus my lunch around a lean protein, and I often skip the bread. Those standards would have paralyzed me a few years ago. I couldn’t think outside the sandwich box. But with a little insight and experience, I’ve dis-covered some great solutions.

{THG Tip} Lettuce wraps make a great lunch! See the Chicken and Turkey Lettuce Wrap recipes in the Snack Time! section.

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1. Use less oil and sugar in dressings as desired. If using these homemade dressings, go light on the dressing! (1–2 tablespoons)

2. Each Happy Gal Salad recipe includes dressing recommendations for the salad. All dressing recipes are listed at the beginning of the salad section unless it is a dressing that is specific to an individual salad.

3. Feel free to substitute low-fat dressings from the store.

4. “Greens” means any variety of lettuce. You can replace lettuce with spinach if desired, but note that I have included specific salad recipes that are ideal with spinach and cabbage.

5. Many of these recipes do not indicate specific portions. Simply use the ingredients to make a personal salad to your liking. When preparing the same salad for a

larger group, simply increase the ingredients.

6. To make a single serving of a salad that yields 4–6 servings, chop all ingredients and use desired amounts for individual salad. Store ingredients in separate containers so that a fresh salad can be created at another time.

7. Keep a ready supply of cooked chicken on hand so these salads can come together fast. Grill extra chicken for dinner and then freeze them in individual portions to be used for salads throughout the week. Cook up some chicken in the crock pot, shred, and then freeze in individual portions, or buy a rotisserie chicken from the deli for the week. The trick is to have the chicken prepared so that nothing stops you from a nutritious, delicious lunch. Remember that an ideal serving of chicken is the size of your fist.

Happy Gal SaladsStrategy

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Poppy Seed Dressing3/4 cup sugar1 tablespoon dry mustard1/2 teaspoon salt1/3 cup cider vinegarA few drops of lemon juice2 tablespoons chopped white or yellow onion1 cup olive oil11/2 tablespoons poppy seeds

1. Mix sugar, mustard, salt, cider vinegar, lemon juice, and onions in blender.

2. Beat oil in gradually until smooth. Stir in poppy seeds. Chill before serving.

Maple Vinaigrette Dressing1 teaspoon dry mustard1/2 teaspoon dried basil1/4 cup balsamic vinegar1/2 cup Pure Vermont Maple Syrup1 tablespoon lemon juice 1 clove garlic, minced1 cup olive oil1 teaspoon salt1/4 teaspoon ground pepper

1. Combine mustard and basil.

2. Add vinegar, maple syrup, lemon juice, and garlic, and mix well.

3. Add olive oil and continue whisking until ingredients are well combined. Season with salt and pepper.

Dressings

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Creamy Quick Balsamic Vinaigrette1 cup Bolthouse Farms Balsamic Vinaigrette1/4 cup Bolthouse Farms Sweet Poppy Seed

Dressing

1. Blend and serve over salad.

Strawberry Vinaigrette Dressing1 cup strawberries, hulled 1/4 cup red wine vinegar1 tablespoon honey2 tablespoons safflower oil

1. Puree all ingredients in a blender.

{THG Tip} Resist the urge to drink this. It’s that good!

Pink Dressing1/2 cup red wine vinegar1/2 cup honey1–2 cloves minced garlic1 teaspoon Kosher salt1 teaspoon coarsely ground black pepper1 cup vegetable oil

1. In a blender, combine vinegar, honey, garlic, salt, and pepper. Place lid on blender and blend on high.

2. While blender is running, add oil in a steady stream. Store in refrigerator for about 2–3 weeks. Shake well before serving.

Dressings (continued)

84

Quick Pink Dressing Bolthouse Farms Creamy Yogurt Sweet Poppy

Seed DressingBolthouse Farms Raspberry Merlot Vinaigrette

1. Mix equal parts poppy seed and raspberry vinaigrette dressing. Serve over salad.

Caramelized Nuts2 cups slivered almonds1/3 cup pure maple syrup1/8 tsp salt

1. Pre-heat skillet over medium-high heat.

2. Add nuts, maple syrup, and salt. Cook, stirring frequently until syrup is caramelized and nuts are toasted, about 3 minutes. Remove from pan and let cool completely.

Dressings (continued)

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Chicken Craisin Salad

GreensShredded or grilled chickenCraisinsTurkey bacon bitsCaramelized slivered almonds

(see Caramelized Nuts, p. 84)Mozzarella cheese (optional)Pink Dressing (see p. 83)

{THG Tip} Skip the mozzarella and use plain almonds for a healthier version of this salad. In a time crunch? Quick Pink Dressing (p. 84) is a quick substitute for this salad.

Green Salad

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See Photo on p. 79GreensGrilled or shredded chickenDiced green applesLow-fat blue cheeseBlueberriesCinnamon-sugar nuts (below)

Maple Vinaigrette Dressing (see p. 82) or Creamy Quick Balsamic Vinaigrette (see p. 83)

Cinnamon-Sugar Nuts(Disclaimer: These should be illegal. Don’t eat too many!)

Non-stick cooking spray9 tablespoons sugar (divided)3 tablespoons orange juice2 cups pecans1/2 teaspoon ground cinnamon

1. Pre-heat oven to 350 degrees. Line a large cookie sheet with foil and spray with non-stick spray.

2. In a 10-inch skillet over medium heat, add 6 table-spoons of the sugar and orange juice.

3. Bring to a simmer, and then add nuts. Cook until sugar is absorbed and mixture starts to caramelize around the nuts, stirring constantly, about 2 minutes.

4. In a small bowl, mix cinnamon and remaining 3 table-spoons sugar. Toss nuts in cinnamon-sugar.

5. Place nuts in single layer on cookie sheet. Bake for 8 minutes. When cooled, serve with salad.

{THG Tip} The Cinnamon-Sugar Nut recipe makes enough nuts for several salads. Freeze them to keep them fresh for use in other salads. When ready to use, allow them to thaw for an hour, or use frozen.

Best Ever Blueberry Salad

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GreensShredded chicken mixed with Frank’s

Red Hot SauceCraisinsLow-fat blue cheeseGreen onionsBacon, crumbledTomato, choppedShoestring carrots

{THG Tip} This is a great way to use up left-over Buffalo Chicken from the Spicy Buffalo Chicken Sandwich recipe on p. 126. Use Blue Cheese Dip from p. 126 as additional dressing, if desired.

Buffalo Chicken Salad

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4 cups chopped romaine lettuce1 grilled chicken breast, slicedDash of salt and black pepper 2 teaspoons parmesan cheese1 stick light string cheese, cut into coinsCreamy Quick Balsamic Vinaigrette (see p. 83)

Bruschetta Topping1 cup chopped plum tomatoes 1/4 cup chopped red onion2 tablespoons drained and chopped roasted red

peppers (packed in water)2 tablespoons sliced black olives, finely chopped1 tablespoon fresh basil, chopped1/2 teaspoon chopped garlic

1. Place lettuce on a large plate or in a large bowl.

2. Add bruschetta topping and chicken. Sprinkle with parmesan, and top with string cheese coins. Yield: 2–3 servings.

Bruschetta Chicken Salad

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GreensShredded chicken mixed with BBQ sauceBlack beansTomatoes, choppedAvocado, choppedRed onion, choppedCornOlives, slicedCilantro, chopped

1. Drizzle extra BBQ sauce over the salad for dressing.

{THG Tip} Corn can be frozen or canned. If using frozen, thaw completely before use.

BBQ Chicken Salad

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GreensGrilled chickenTomatoes, choppedHard boiled egg whitesBacon bitsAlmondsBlue cheeseGreen onion, choppedRanch dressing or Poppy Seed Dressing (p. 82)

Cobb Salad Chef Salad

GreensChopped deli turkey and/or hamChopped vegetables—red onion, mushroom,

tomato, etc.Hard boiled egg whitesTurkey bacon bitsPeasRanch dressing

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Greens Shredded or grilled chickenCraisins or raspberriesSlivered almondsChopped green applesLow-fat blue cheeseHoney mustard dressing (store bought)

Raspberry Almond Salad

92

Without the Wontons!

1–2 heads iceberg lettuce1 bunch celery, chopped1 bunch green onion, chopped1 pound cooked chicken, cut bite-sized or

shredded1/2–1 cup sliced almonds

Dressing 1/2 cup vegetable oil1/3 cup white vinegar1/4 cup sugar2 teaspoons salt1 teaspoon pepper

Yield: 8 servings

Wonton Chicken Salad

Beautiful and Festive for the holidays!

Spring mix lettuceShredded or grilled chickenSpinachLow-fat feta cheeseCaramelized Nuts (p. 84)Pomegranate seedsSliced pearsPoppy Seed Dressing (p. 82)

{THG Tip} Spring mix lettuce is a blend of lettuce bought in a package. For convenience, buy pomegranate seeds already cut and de-seeded. Also, I recommend using caramelized walnuts in this recipe.

Pomegranate Salad

93

Babbi’s Salad

SpinachShredded or grilled chickenSunflower seedsLow-fat feta cheeseSliced strawberriesSliced mangoBlueberriesPink Dressing or Strawberry Vinaigrette

(p. 83)

Spinach Salads

94

SpinachPine nutsLow-fat feta cheeseAvocado, choppedRed onion, choppedShredded or grilled chickenLow-fat Italian dressing

SpinachGrilled or shredded chickenSliced strawberriesSliced green onionAlmonds (caramelized if desired, see p. 84)

Dressings: Pink (p. 83), Poppy Seed (p. 82), or Strawberry Vinaigrette (p. 83)

Pine Nut Spinach Salad Strawberry Spinach Salad

95

SpinachGrilled chicken Turkey bacon bitsSliced grapes Pear, peeled and slicedLow-fat blue cheese or

gorgonzola cheeseCaramelized Nuts

(see p. 84; use walnuts)Creamy Quick Balsamic Vinaigrette

(see p. 83)

{THG Tip} Guess what? Gorgonzola cheese is just a fancy, expensive version of blue cheese! Don’t kill yourself trying to find it or spend extra money on it if you already have blue cheese in your refrigerator.

Pear Gorgonzola Salad

Southwestern Black bean Salad

97

Southwestern Black Bean Salad

One 11-ounce can corn1 cup chopped, fresh cilantro1/2 cup chopped red onion3 tomatoes, chopped1 jalapeño pepper, seeded, finely chopped1 red bell pepper, chopped2 teaspoons minced garlicOne 15-oz can black beans, drained and rinsed2 large avocados, peeled and sliced into

1/2 inch pieces1–2 cups shredded chicken

Dressing1 tablespoon salt3/4 teaspoon cumin6 tablespoons fresh lime juice1 tablespoon oil2 tablespoons cider vinegar

1. Combine all dressing ingredients into jar or zip-top bag, shake until well blended. Add to chopped salad ingredients and toss to coat.

Other Salads

98

One 16-ounce bag shredded cabbage2 large carrots, peeled and julienned1 bunch green onions, thinly sliced 1 cucumber, peeled, cored, and julienned1 large bunch cilantro, chopped2 cups cooked, shelled edamame (soybeans)2 cups roasted peanuts2 avocados, chopped4 breasts grilled garlic chicken, chopped (see

recipe on p. 111)1 cup Cilantro Lime Dressing (see next recipe)1/2 cup Thai Peanut Dressing (see next page)

1. Combine cabbage, carrots, green onion, cucumber, cilantro, edamame, peanuts, avocado, and chicken in large bowl. Drizzle with lime cilantro dressing and Thai peanut dressing.

1/4 small red bell pepper, chopped1 small bunch cilantro, coarsely chopped1 tablespoon, plus 2 teaspoons honey1 tablespoon, plus 2 teaspoons white vinegar11/2 tablespoons lime juice11/2 teaspoons light corn syrup2 teaspoons Dijon mustard1/2 teaspoon Asian sesame oil1/4 teaspoon minced fresh ginger1/2 teaspoon kosher salt1/4 ground black pepper1/2 cup extra-virgin olive oil

1. Blend pepper and cilantro leaves in blender. Add remaining ingredients except for oil. Blend until smooth, 30–60 seconds.

2. Add 1/4 cup of olive oil and blend. Add remaining 1/4 cup olive oil and blend until no oil can be seen on the surface.

Thai Peanut Crunch Salad Cilantro Lime Dressing

99

2 tbsp creamy peanut butter1 tablespoon rice vinegar1 tablespoon honey11/2 teaspoons water11/2 teaspoons soy sauce1 tablespoon sugar3/4 teaspoon kosher salt1/4 teaspoon cayenne pepperCrushed red pepper flakes1 tablespoon canola oil

1. Whisk together peanut butter, vinegar, honey, water, and soy sauce.

2. Stir in sugar, salt, cayenne, and a pinch of red pepper flakes.

3. Add oil and continue whisking until smooth. Use at room temperature. Yield: 8 servings

{THG Tip} This salad is worth the work! Unless serving for a large group, don’t toss all ingredients at once. Only mix enough salad for immediate use, then follow Salad Tip #6 so everything stays fresh and you can use it for several meals.

Thai Peanut Dressing

Regular Ol’ Turkey Sandwich

101

Regular Ol’ Turkey Sandwich

In lieu of your typical “sandwich,” try wrapping sandwich fillings with lettuce, thin-style buns, or whole-grain tortilla wraps. Even serving these sandwiches open-faced on whole-grain bread might help you avoid some unneeded

carbs. Recommendations are included with each recipe, but experiment with different bread and lettuce options to find your favorites.

Sandwiches

Deli turkeyLettuce wrap, tortilla wrap, thin-style bun, or

whole grain bread

Desired toppings: cheese, lettuce, mustard, tomato, cucumber, sprouts, onion, low-fat mayonnaise, etc.

{THG Tip} Really pile on the veggies for added fiber, flavor, and fullness!

Thin-style bun (recommended)Cranberry sauceDeli turkeyLettuceMustard

1. Layer turkey and lettuce on one side of thin-style bun. Spread cranberry sauce on other bun, and then drizzle with mustard.

Turkey Cranberry Sandwich

102

Grilled Chicken & Mango Sandwich

1 package Knorr pesto mix, plus required ingredients for the mix

Thin-style buns (recommended)Deli turkeyTomato slicesLow-fat mozzarella cheese

1. Prepare pesto mix according to package directions.

2. Heat oven to 350 degrees. Open bun and place on pan. On one side of bun, place turkey, tomato, and cheese. Cook until cheese melts. Top with pesto sauce and serve immediately.

{THG Tip} You can also prepare this sandwich cold if you don’t have time to heat up the oven.

Thin-style bun or whole-grain breadGrilled chickenMango slicesRed onion slicesRed bell pepper slicesLettuce leaf1/4 avocadoCoarse salt

1. Mash avocado and season with salt. Spread on bread or bun. Top with chicken, mango, onion, pepper, and lettuce.

Hot Pesto Turkey Sandwich

103

Skinny BLT

Thin-style bunsTomato slicesTurkey bacon, cookedLettuceLow-fat mayonnaiseSalt and pepper to taste

1. Top thin-style bun with these classic BLT toppings, saving yourself lots of calories with these recommended substitutions.

BBQ Chicken Pizza

105

BBQ Chicken Pizza

And MoreThin-style bunCooked chicken, choppedBarbecue sauceRed onion, choppedCilantro, choppedAvocado, choppedLow-fat mozzarella cheese

1. Preheat oven to 350 degrees. In separate bowl, mix chicken and barbecue sauce. Separate buns and place on pan. Spread with barbecue sauce. Top with chicken, onion, cilantro, and avocado. Sprinkle with a tiny bit of cheese. Bake until warm and cheese is melted. Top with additional BBQ sauce, if needed.

Thin-style bunCooked chicken, choppedPizza or spaghetti sauceChopped veggies (mushroom, green pepper,

onion, etc.)Low-fat mozzarella cheeseItalian seasoning

1. Preheat oven to 350 degrees. Separate buns and place on pan. Spread with sauce. Top with chicken and chopped veggies. Sprinkle with a tiny bit of cheese and Italian seasoning. Bake until warm and cheese is melted.

Regular Ol’ Pizza

106

Loaded Yam

Baked yamDried cranberriesLow-fat feta cheeseChopped pecansChopped green onionsShredded chickenSalt and pepper

1. Mash yam with fork, then top with remaining ingredients.

{THG Tip} This might seem like a strange recipe, but you are going to love it! This makes a great side for Turkey Meatloaf (p. 133) and Pork Roast with Rosemary Marinade (p. 116)

As you begin eating The Happy Gal Way, it can feel challenging to find recipes that both meet your nutritional standards and appeal to the entire family. Because dinner is often a social experience, it is at this meal that your new eating habits might begin to cramp your family’s style. So here’s a little Happy Gal love to help you get started. These recipes are so delicious that your family might not even notice you’ve gone healthy!

The ingredients in this section are almost entirely whole, but you’ll notice that there is the occasional ingredient that might

not pass the “healthy” test. Sometimes I sacrifice for a little extra flavor, and so I’ve included a few favorite recipes that meet the majority of my fitness and nutritional goals. If you are opposed to a little Sprite in a marinade, or an eighth of an ounce of Coke in the sweet pork, then feel free to substitute for a different ingredient.

For the greatest chance of success remember to plan your menu in advance, stock up the fridge and pantry, and start dinner preparations early in the day to stack the dinner odds in your favor. And don’t forget to utilize freezer meals!

109

MarinadesMarinades are not at the top of this list by coincidence; they are the foundation of Happy Gal dinner menus. Not only are they easy, fresh, and healthy, but grilling extra meat and freezing the leftovers provides a convenient and flavorful protein source for salads and other lunches.

Be sure to marinate all meats for at least an hour; over-night is ideal. And the good news? All marinades are freezer meals. Mix the marinade, place in large zipped freezer bag, add the meat, and then freeze. To use, sim-ply thaw and then grill. Caution: always use fresh meat when making a freezer meal. Avoid thawing meat, then re-freezing in a marinade.

Make a marinade part of a perfect meal by pairing it with one of the Happy Gal Salads, steamed veggies, or fresh fruit. If you need a little more, add in a healthy carb, such as a baked yam, potato, or whole-wheat roll.

Megan’s Turkey Burgers, P. 133

Buttermilk Herb Chicken

111

Buttermilk Herb Chicken

4 boneless, skinless chicken breasts6 tablespoons olive oil2 tablespoons finely chopped garlic1 tablespoon soy sauce11/2 teaspoons kosher salt

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approximately 3 minutes per side.

{THG Tip} You might recognize this marinade from the Thai Peanut Crunch Salad (p. 98). Whether in a salad or on its own, this is sure to be a favorite!

6 boneless, skinless chicken breasts1 cup buttermilk1 tablespoon Dijon mustard1 tablespoon honey1 teaspoon rosemary1/2 teaspoon thyme1/2 teaspoon sage1/2 teaspoon marjoram1/2 teaspoon pepper1 teaspoon salt

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approximately 3 minutes per side.

Grilled Garlic Chicken

Chicken Masala

113

Chicken Masala with Cucumber Cilantro Relish

12 chicken tenders 11/2 cup plain yogurtJuice of 1 lemon1/2 cup chopped onion4 cloves garlic, minced1/4 teaspoon ground ginger1/4 teaspoon cayenne pepper1 teaspoon garam masala1 teaspoon kosher salt

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approximately 3 minutes per side. Serve with Cucumber Cilantro Relish (see next recipe).

Cucumber Cilantro Relish 1 cucumber, peeled, seeded, and diced1/2 cup finely diced onion1/4 cup chopped cilantro2 tablespoons lemon juice1/2 teaspoon salt1/2 teaspoon sugar1/4 teaspoon pepper

1. Mix all ingredients together.

{THG Tip} Garam masala can be found in the spice section of most grocery stores.

114

Unbelievable Chicken

6 chicken breasts 1/4 cup cider vinegar1/2 cup brown sugar3 tablespoons Dijon mustard11/2 teaspoons salt3 garlic clovesGround black pepper to tasteJuice of 1 lime6 tablespoons olive oilJuice of 1/2 lemon

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approxi-mately 3 minutes per side.

115

Tuscan Grilled Chicken

12 chicken tenders1 teaspoon kosher salt1 teaspoon pepper1/2 teaspoon crushed red pepper flakes1 tablespoon minced garlic1 teaspoon dried rosemaryJuice of 1 lemon1/4 cup olive oil

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approximately 3 minutes per side.

{THG Tip} This one is spicy!

10–12 chicken tenderloins2 cups Sprite1 cup teriyaki sauce1/2 cup vegetable oil1 teaspoon garlic salt1 teaspoon horseradish sauce

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approximately 3 minutes per side.

{THG Tip} This is a favorite chicken to use in Chicken Craisin Salad (p.85). I use Kikkoman’s teriyaki sauce.

Sprite Teriyaki Chicken

Dynamite Grilled Chicken

117

Pork Roast & Rosemary Marinade

Pork roast or tenderloin2 tablespoons balsamic vinegar2 tablespoons lemon juice2 tablespoons olive oil2 tablespoons Dijon mustard3 cloves garlic1 teaspoon dried rosemary1/2 teaspoon salt1/2 teaspoon pepper

1. Mix ingredients together, marinate meat in mixture for 1 hour, or up to overnight. You can bake, grill, or cook meat in the crock pot.

6 boneless, skinless chicken breasts11/2 cup vegetable oil3/4 cup soy sauce1/2 cup Worcestershire sauce1/2 cup red wine vinegar1/3 cup lemon juice2 tablespoons dry mustard1 teaspoon salt1 teaspoon black pepper1 1/2 teaspoons finely minced fresh parsley

1. Heat grill to medium high. Remove chicken from the marinade and discard marinade.

2. Place the chicken on the grill and cook until golden and slightly charred, approximately 3 minutes per side.

Dynamite Grilled Chicken

118

Orangey Flank Steak

11/2 pounds flank steak1/4 cup orange juice2 tablespoons soy sauce2 tablespoons honey11/2 teaspoons grated orange peel1/2 teaspoon salt2 tablespoons chili sauce2 tablespoons vegetable oil2 garlic cloves, minced11/2 teaspoons chili powder1 medium orange, peeled

1. Score meat in 1 inch intervals across the steak.

2. Mix the other ingredients together and pour over the meat. Marinade for one hour or overnight. Remove meat from marinade, and set marinade aside. (You will need to boil leftover marinade 2–3 minutes before basting meat.)

3. Place meat on grill heated to medium. Cook uncovered for 12–14 minutes for medium doneness. Turn meat halfway through cooking time, and brush with marinade. To serve, slice meat thinly against the grain.

{THG Tip} You can find chili sauce in the condiments section of the grocery store.

119

Teriyaki Flank Steak

See Photo on p. 1072 pounds flank steak 1/2 cup pineapple juice1/2 cup soy sauce1/2 cup brown sugar1 tablespoon sesame oil1/2 teaspoon red pepper flakes1 clove garlic, minced1 teaspoon ginger root, minced1/2 teaspoon black pepper3 green onions, chopped

1. In a small bowl, combine all items except meat. Marinate meat in the mixture for an hour, or up to overnight. Meat can be barbecued on the grill or broiled in the oven. If broiling, place meat (without marinade) in a baking dish/pan and put in oven. Set marinade aside in small saucepan. Broil meat for 15 minutes, then flip and broil another 15 minutes. Cooking time may vary, but meat should be pink in the middle.

2. In the saucepan, heat the marinade sauce. Add 1 tablespoon of cornstarch mixed in a little liquid to thicken the marinade if needed, and bring to a boil. Use sauce to top meat, or as gravy on potatoes.

{THG Tip} Slice cooked meat into strips, then serve on a platter layered over green beans. You can top with thickened marinade sauce.

White Bean Chili

121121

White Bean Chili

Soups*Freezer Meal2 tablespoons olive oil1 medium onion, chopped1 clove garlic, minced3 chicken breasts, cooked, chopped1 9-ounce package frozen white corn2 15-oz cans Great Northern beans, not drained1 7-ounce can diced green chilies1/2 teaspoon cumin1/2 teaspoon coriander1/2 teaspoon oregano1/4 teaspoon cayenne pepper (optional)3 cups chicken broth3 tablespoons lime juice

Suggested toppings: lettuce, low-fat sour cream, low-fat cheese, salsa, olives, tomatoes, avocados, green onion, cilantro, etc.

1. In a large pot, sauté onion and garlic in olive oil.

2. Add chopped chicken, corn, beans, green chilies, spices, broth, and lime juice. Stir until well blended. Bring to a boil, then turn heat to low and simmer for 20–30 minutes. Serve with desired toppings.

122

Minestrone Soup

*Freezer Meal2 tablespoons olive oil1 small yellow onion, diced2 cloves minced garlic8 cups beef brothOne 14-ounce can diced tomatoes with juice2 carrots, diced1 small zucchini, chopped in 1/2 inch pieces and

quartered1 can kidney beans, drained11/2 teaspoons sugar1 tablespoon fresh chopped oregano, or

1 teaspoon dried1 cup dry quinoa pasta mini shells1 cup cooked quinoa2 tablespoons fresh basil, chopped (or 1 teaspoon

dried)

2 tablespoons fresh parsley, coarsely chopped2 tablespoons balsamic vinegarKosher salt and freshly ground black pepperFreshly grated parmesan cheese for garnishFresh basil for garnish

1. In a large pot, heavt olive oil over medium heat. Add onion and sauté about 2 minutes until translucent. Add garlic and cook 1 minute more.

2. Add beef broth, tomatoes, carrots, zucchini, kidney beans, sugar, and oregano. Bring to a boil and reduce heat to maintain a simmer until veggies are tender but not soft (about 15 minutes).

3. Add mini shells and cook uncovered for 10–12 minutes, until al dente. Stir in quinoa, basil, parsley, balsamic vinegar, and salt and pepper to taste. Serve garnished with parmesan cheese and fresh basil.

123

Minestrone Soup (continued)

{THG Tip} The fresh basil for the garnish is the secret to this recipe. Don’t try to get by without it! It’s the cherry on top, so to speak. If making this soup as a freezer meal, omit the pasta and quinoa when freezing, then prepare them fresh and add to the soup when serving.

Minestrone Soup

Taco Soup

*Freezer Meal1 pound turkey burger Minced onion to taste1/2–1 package taco seasoning1 can corn1 can Italian stewed tomatoes1/2 cup salsa1 can tomato sauce1 can chili beans

Suggested toppings: lettuce, low-fat sour cream, low-fat cheese, salsa, olives, tomatoes, avocados, green onion, cilantro, etc.

1. Cook turkey with onion and drain fat. Add taco seasoning and mix well. In large pan, combine turkey with remaining ingredients. Serve with desired taco toppings.

124

Chicken Tortilla Soup

*Freezer MealOne 28-ounce can crushed tomatoesTwo 8-ounce cans tomato sauce2 cloves garlic, minced4 cups chicken broth2 tablespoons sugar3 teaspoons chili powder1 teaspoon salt1/2 teaspoon oreganoOne 4-ounce can diced green chilies2 cups cooked chicken, cut into bite sized

pieces

Suggested toppings: lettuce, low-fat sour cream, low-fat cheese, salsa, olives, tomatoes, avocados, green onion, cilantro, etc.

1. Combine in large saucepan. Bring to a boil and then simmer for 30 minutes. Add desired toppings.

{THG Tip} This is very soupy, so use plenty of taco toppings.

125

And MoreHoney Glazed Salmon

Four 6-ounce salmon steaks2 tablespoons honey2 tablespoons teriyaki sauce1 tablespoon rice wine vinegar4 green onions, sliced2 cloves garlic, minced1/4 cup water2 teaspoons cornstarchAlmonds

1. Set oven rack about 4 inches from the heat source and preheat the oven’s broiler (approximately 500 degrees).

2. Stir honey, teriyaki sauce, vinegar, green onions, and garlic together and then divide in half. Brush half of it on your salmon and then place under the broiler. Broil for 5 minutes.

3. While broiling, stir in 1/4 cup water and 2 teaspoons cornstarch into reserved marinade, then pour into a skillet. Bring to a simmer and cook until thick (about 1 minute). Stir in almonds.

4. Turn salmon and continue broiling until fish is opaque and flakes easily, about 5 minutes more. Brush with thickened sauce.

126

*Freezer Meal2 teaspoons paprika2 teaspoons chili powder6 chicken breasts1 tablespoon olive oil1/2 cup hot pepper sauce

Optional toppings: tomatoes, onions, Blue Cheese Dip

Optional side: carrots and celery sticks with Blue Cheese Dip

1. In a small bowl, combine paprika and chili powder. Then sprinkle spice blend over chicken breasts.

2. Lightly coat a large skillet with cooking spray and place over medium-low heat. Place chicken breasts in skillet and cook for 6 minutes. Turn and cook until no longer pink in the center, about 6 more minutes.

3. Place a large saucepan over low heat. Add olive oil and heat for 1 minute. Stir in hot pepper sauce. Serve on whole-wheat bun, thin-style bun, or on lettuce. Add optional toppings and sides. Use leftover sauce and chicken for a Buffalo Chicken Salad (p. 87)

Blue Cheese Dip3/4 cup low-fat sour cream1/4 cup low-fat blue cheese, crumbled2 green onions, finely sliced

1. Combine all ingredients and serve with carrot and celery sticks.

{THG Tip} If using this recipe as a freezer meal, place cooked chicken breasts in freezer bag, Place sauce in another, then freeze. Thaw and reheat chicken in oven, on skillet, or on grill. Heat sauce and coat the chicken. Make Blue Cheese Dip fresh the day of serving.

Spicy Buffalo Chicken Sandwiches

127

4 Tilapia fillets Dash of lemon pepper1 avocado, sliced1/2 cup corn1/2 cup black beans1/2 cup chopped tomato1 small bunch of cilantro, choppedSpinachSalt and pepperCreamy Tomatillo Dressing (p. 129)

1. Season Tilapia with lemon pepper.

2. Coat skillet with cooking spray and cook Tilapia. Serve in tortilla or lettuce leaf with remaining ingredients.

{THG Tip} Try this as a salad on a bed of spinach!

Fish Tacos

Sweet Pork

129

Sweet Pork

*Freezer Meal2 pounds pork loin roastOne 15-ounce bottle red taco sauce6 oz of Coke1/3 cup brown sugar1/2 tablespoon cumin

Suggested toppings: black beans, cilantro, pico de gallo, low-fat cheese, avocado

1. Season pork with salt and pepper. Cook pork on low in crock pot until very tender, then shred.

2. Combine taco sauce, coke, brown sugar, and cumin, then mix with shredded pork. Serve in tortillas or as a salad, with a little creamy tomatillo dressing.

Creamy Tomatillo Dressing1 packet Hidden Valley Ranch dressing mix (or

3 tablespoons dry mix)

1 cup mayonnaise1/3 to 1/2 cup buttermilk3–4 tomatillos (look like green tomatoes with

papery outer covering)1 cup fresh cilantro, lightly chopped1/2 teaspoon pepper2 cloves minced garlic

1. Take the papery layer off the tomatillo, wash, and chop. Put all ingredients in a blender and mix thor-oughly. Refrigerate (for best results, make the day before). Keeps covered for several days. Makes 2 cups.

{THG Tip} This is a lunch favorite as well! Serve sweet pork in a salad with black beans, cilantro, avocado, lots of pico de gallo, and a squeeze of lime. You can omit the Coke (but your serving size would be less than 1/2 an ounce!).

130

Chicken Tacos with Cilantro Lime Pesto

*Freezer Meal (see tip on next page)Cooking spray for sautéing2–3 large boneless, skinless chicken breasts, cut

into bite-sized piecesSalt and pepper to taste1 teaspoon garlic powder1/2 cup cilantro lime pesto (recipe follows)Flour or corn tortillas

Suggested toppings: lettuce, low-fat sour cream, low-fat cheese, salsa, olives, tomatoes, avocados, green onion, cilantro, etc.

1. Season chicken with salt, pepper, and garlic powder. In a skillet coated with cooking spray, sauté chicken over medium-high heat until cooked through. Toss cooked, seasoned chicken with the pesto. Fill tortillas with chicken and top with preferred toppings.

Cilantro Lime Pesto1 cup fresh cilantro leaves21/2 tablespoons olive oil2 tablespoons sliced, toasted almonds3 tablespoons chopped, fresh garlic11/2 teaspoon lime juice1/2 cup shredded parmesan cheese11/2 teaspoons kosher salt1/4 cup chicken broth

1. Using a blender, mix together the cilantro, olive oil, almonds, garlic, lime juice, parmesan, salt, and chicken broth on low speed for 2 minutes.

{THG Tip} To make ahead or as a freezer meal, cook chicken as directed above and cool. Place chicken in freezer bag. Prepare cilantro lime pesto and place 1/2 cup of pesto in a small storage bag, then place it inside

131

Salsa ChickenChicken Tacos (continued

*Freezer Meal, See Photo P. 1524–6 chicken breasts1 packet taco seasoningOne 16-ounce jar salsa1 cup low-fat sour creamWhole-wheat tortillas or lettuce leaves

Toppings: lettuce, low-fat sour cream, low-fat cheese, salsa, olives, tomatoes, avocados, green onion, cilantro, etc.

1. Cook chicken in crock pot with taco seasoning and salsa. Shred chicken when cooked, then stir in sour cream. Serve in tortillas or lettuce leaves, or over salad.

the freezer bag with the chicken. Freeze. When ready to prepare, defrost and heat chicken. Toss chicken with defrosted pesto, then heat before filling tacos.

Chicken Tacos with Cilantro Lime Sauce

132

Quinoa Patties

21/2 cups cooked quinoa, cooled to room temperature

4 large eggs, lightly beaten3/4 teaspoon salt1/4 teaspoon black pepper1/4 chopped parsley1/2 cup freshly grated parmesan cheese2 cloves minced garlic1 cup whole-grain Panko bread crumbs1 tablespoon extra virgin olive oil

1. Combine the quinoa, eggs, salt, and pepper in a medium bowl. Stir in parsley, cheese, and garlic. Add bread crumbs and stir until combined. Let it stand for five minutes until liquid is absorbed. (If mixture still seems too wet, add in another tablespoon of bread crumbs.) Form into small patties, about 1-inch thick. Recipe yields about 12 patties.

2. Heat a large, non-stick skillet with olive oil on medium heat, and cook half of the patties until well-browned on one side, about 5–7 minutes. Flip the patties and cook about 5 minutes more, until the other side is browned. Remove from skillet and cook remaining half of patties. Serve warm or at room temperature.

133

Turkey MeatloafMegan’s Turkey Burgers

*Freezer Meal, see photo p. 1091/2 cup diced celery2 large apples, diced1/8 cup chopped green onion1 tablespoon kosher salt1/2 teaspoon black pepper11/2 tablespoon lemon juiceZest of a lemon1 teaspoon hot sauce of choice (or to your taste)1/2 pound lean ground turkey

1. Coat saucepan with cooking spray, then sauté diced celery and apples until tender. Let cool.

2. Mix all ingredients. If time allows, let mixture sit in the refrigerator for 1 hour. Form into patties and grill.

{THG Tip} Also makes great meatballs—form into balls and serve with your favorite BBQ sauce.

*Freezer Meal2 zucchini1 pound ground turkey1/3 cup Italian-style bread crumbs1 egg2 tablespoons ketchup1/4 teaspoon salt1/4 teaspoon pepper

1. Coarsely shred zucchini and squeeze between paper towel layers until very dry.

2. In large bowl, mix zucchini, turkey, bread crumbs, egg, ketchup, salt, and pepper with hands. Form into loaves and bake at 450 degrees, about 45–60 minutes. Great with yams and steamed green veggies.

{THG Tip} Use disposable loaf pans to freeze. Easy clean up!

Spaghetti & Alfredo Sauce

135

“Spaghetti”

1 spaghetti squash

1. Pierce spaghetti squash with fork 2–3 times, and microwave for 5 minutes.

2. Slice in half, scoop out the seeds, and then trans-fer to glass baking dish filled with 1/2 inch of water. Cover with foil and bake 45–60 minutes.

3. Using a fork, squash will shred like spaghetti. Can be topped with Marinara Sauce or Alfredo Sauce.

{THG Tip} Squash can also be cooked completely in the microwave. After piercing with fork, cooking in the microwave, and cleaning out seeds, return it to the microwave and cook for 10 more minutes.

Marinara Sauce1 pound ground turkey, cookedMarinara sauce (store bought)Steamed veggies, if desired

1. While squash is cooking, mix sauce, turkey burger, and veggies and use to top spaghetti.

Alfredo Sauce2 Laughing Cow Swiss cheese wedges1–2 teaspoons skim milk1/4 teaspoon garlic salt1/2 cup shredded chicken1/2 cup steamed veggies

1. Melt cheese in the microwave, adding milk until it reaches desired consistency (thick sauce). Add gar-lic salt to taste. Top spaghetti squash with sauce, chicken, and steamed veggies. (Makes 1 serving.)

136

Tin Foil Dinner

Vegetables (carrots, onion, zucchini, broccoli, mushrooms, etc.)

2 cups cooked chicken, cubedOnion saltGarlic saltGravy

1. Using microwave steam bags, precook vegetables.

2. On a sheet of tinfoil, place chicken and vegetables, then top with gravy (next recipe). Sprinkle with onion salt and garlic salt. Wrap in two layers of foil and bake at 350 degrees until heated through, approximately 20–30 minutes.

{THG Tip} Ziplock makes microwave steam bags. Look for them by the sandwich bags at the grocery store.

Gravy3 tablespoons butter1 shallot, minced1 clove garlic1/4 teaspoon kosher salt1/4 teaspoon pepper1 teaspoon chicken bullion2 1/2 tablespoons flour1 cup milk1/2 cup water

1. Sauté shallot and garlic in butter until soft. Stir in salt, pepper, bullion, and flour. Cook for 1 minute, then whisk in milk and water until smooth. Remove from heat, then pour over vegetables and meat. This recipe makes enough gravy for up to 4 tin foil dinners.

137

*Freezer Meal6 chicken breasts11/4 teaspoon salt1 can light coconut milk1 teaspoon curry1/2 teaspoon turmeric 1/4 teaspoon cayenne pepper2 tablespoons cold water2 tablespoons cornstarch2 tablespoons lime juice3 green onions, finely chopped

Recommended toppings: diced red peppers, cilantro, cucumber, green onions, and peanuts

1. Combine chicken, salt, coconut milk, curry, turmeric, and cayenne pepper. Cook in a crock pot on low for 3–4 hours until chicken is tender.

2. Shred chicken. Combine cornstarch and water until smooth. Stir into slow cooker. Cover and cook on high for 30 more minutes until sauce thickens.

3. Stir in lime juice and green onions. Serve over quinoa. Top with recommended toppings, if desired.

Chicken Curry

138

Fast and Easy Asian Chicken Lettuce Wraps

*Freezer Meal1 rotisserie chicken1 teaspoon olive oil1 cup coarsely chopped onion1 tablespoon minced garlic (or 3 cloves)1 teaspoon minced ginger1 8 oz. can water chestnuts, coarsely chopped1/4 cup soy sauce1 tablespoon rice vinegar1 tablespoon sesame oillettuce leavesshredded carrots, chopped green onion, peanuts, and sesame seeds (as garnish)

139

Asian Wraps (continued)

1. Pull meat from rotisserie chicken, chop finely, and set aside.

2. Heat olive oil in large saucepan on medium. Sautee onion, garlic and ginger for 3 minutes. Add chicken and water chestnuts to pan.

3. Stir in soy sauce, rice vinegar, and sesame oil and cook until heated. Serve in lettuce leaves and gar-nish with shredded carrots, green onion, peanuts, and sesame seeds.

{THG Tip} You’re going to love this freezer meal! Prepare the chicken filling ahead of time, freeze, and then reheat and serve with fresh lettuce and toppings. This makes a great last-minute healthy dinner or snack.

*Freezer Meal1 can diced green chilies1 cup chicken broth1 teaspoon cumin11/2 teaspoons chili powder1 teaspoon onion salt1 teaspoon lemon pepper2 chicken breasts

Suggested toppings: lettuce, low-fat sour cream, low-fat cheese, salsa, olives, tomatoes, avocados, green onion, cilantro, etc.

1. Blend the first six ingredients and pour into a crock pot. Add chicken. Turn heat to medium-high, and when the sauce starts to bubble, turn to med-low heat and cook for 4 or 5 hours.

{THG Tip} Serve over brown rice or quinoa.

Green Chili Chicken

Pulled Chicken Salad

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Pulled Chicken Sandwiches

*Freezer Meal1 can (18 ounce) Progresso Fire Roasted Tomato

cooking sauce1/4 cup yellow mustard3 tablespoons Worcestershire sauce2 tablespoons sugar1 teaspoon chili powder4 cups shredded deli rotisserie chickenColeslawBrianna’s Blue Cheese DressingThin buns

1. Mix first five ingredients in skillet, heat on stove, and stir in chicken.

2. In separate bowl, mix coleslaw with small amount of dressing. Serve chicken on bun, open faced, with coleslaw on top.

{THG Tip} This makes one of my favorite salads! Suggested toppings: pulled chicken, green onion, and blue cheese. This is one of those recipes that benefits from the 80/20 rule. By eating mostly-unprocessed food 80% of the time, I make allowances for the occasional recipe that includes something like Progresso Fire Roasted Tomato cooking sauce. Substitute for organic tomato sauce if desired.

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Southwest Egg Rolls

*Freezer Meal (see tip on next page)2 chicken breasts1/8 cup olive oil1/4 cup minced red pepper1/4 cup minced green onion3/4 cup corn1/2 cup canned black beans, rinsed and drained1/4 cup frozen spinach, thawed and drained1/4 cup canned diced green chilies1 tablespoon dried parsley1 teaspoon cumin1 teaspoon chili powder1/2 teaspoon saltDash cayenne pepper1 cup shredded Monterey Jack cheeseTen 7-inch whole-wheat tortillas or lettuce leaves

1. Grill chicken and dice.

2. Preheat oil in skillet on medium-high heat, add red pepper and green onion to pan and sauté until tender (1–2 minutes). Add diced chicken to pan. Add corn, black beans, spinach, green chilies, parsley, cumin, chili powder, salt, and cayenne pepper to pan. Cook for another 4 minutes. Stir well so that spinach separates and is incorporated into mixture.

3. Remove pan from heat and add cheese. Stir until cheese is melted. Wrap in whole-wheat tortillas or lettuce leaves, and serve with avocado ranch dipping sauce (see recipe on next page). If wrapped in tortillas, these are delicious when baked at 350 degrees for 15 minutes, and served sliced in half.

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Southwest Egg Rolls (continued)

Avocado Ranch Dipping Sauce11/2 ripe, smashed, fresh avocados1/2 cup mayonnaise1/2 cup sour cream1/8 cup buttermilk1 tablespoon white vinegar1/4 teaspoon salt1/4 teaspoon dried parsley1/4 teaspoon onion powderDash dried dill weedDash garlic powderDash pepper

1. Blend all ingredients and serve with Southwest Egg Rolls.

{THG Tip} For a freezer meal, freeze the chicken filling separate from the tortillas. Thaw and reheat the filling, then roll in fresh tortillas or lettuce leaves. Freeze the dipping sauce in a separate container.

Honey Chicken Stir Fry

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Honey Chicken Stir Fry 

1 pound chicken, diced1 clove garlic, minced1/8 teaspoon salt1/8 teaspoon pepper2 teaspoons olive oil, divided4 tablespoons honey2 tablespoons low sodium soy sauce1 pound frozen stir fry veggies2 teaspoons cornstarch1 tablespoon water

1. Sauté chicken and garlic in 1 teaspoon of the olive oil until chicken is almost done. Add honey, soy sauce, salt, and pepper. Once chicken is cooked and coated with sauce, remove from skillet.

2. Add 1 teaspoon olive oil and frozen veggies to skillet. Cook them 4–5 minutes until soft.

3. Add chicken back in. Mix cornstarch and water, add to chicken and veggies. Bring to boil, let simmer until it thickens, about 1–2 minutes. Serve over brown rice or quinoa.

{THG Tip} If you like more sauce, double the sauce in this recipe. Feel free to substitute fresh vegetables for frozen!

Lasagna

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Lasagna

*Freezer Meal1 pound turkey burger1/4–1/2 cup minced onion One 28-ounce can tomatoes Two 8-ounce cans tomato sauce2 cloves garlic, minced (1/2 teaspoon) 1 teaspoon salt1/4 teaspoon pepper1/2 teaspoon oregano 1/2 cup grated parmesan cheese (divided)3 tablespoons snipped parsley1 cup low-fat shredded mozzarella cheese1 pound low-fat cottage cheese4–6 zucchini, cooked and sliced into thin, wide

strips

1. Cook turkey with onions in skillet and drain fat.

2. Add tomatoes and tomato sauce. Stir in garlic, salt, pepper, oregano, 2 tablespoons parmesan, and parsley. Simmer covered until heated through.

3. In 9x13 baking dish, layer a third of the sauce, half of the zucchini strips, half of the cottage cheese, a little sprinkling of mozzarella cheese, and 2 tablespoons parmesan cheese. Repeat, ending with remaining sauce and parmesan. Bake 30 minutes at 350 degrees.

{THG Tip} My kids still like noodles, so I make half of the lasagna with zucchini strips and the other half with cooked lasagna noodles.

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Skinny Chicken Pesto Bake

2 boneless, skinless chicken breastsSalt and fresh pepper to taste4 teaspoons Skinny Basil Pesto1 medium tomato, thinly sliced1/4 cup grated low-fat mozzarella cheese2 teaspoons grated parmesan cheese

1. Slice chicken breast horizontally to create 4 thinner cutlets. Season lightly with salt and fresh pepper.

2. Preheat the oven to 400 degrees. Line baking sheet with foil or parchment for easy clean-up. Place the chicken on prepared baking sheet. Spread 1 teaspoon of skinny pesto over each piece of chicken. Bake for 15 minutes or until chicken is no longer pink in center. Remove from oven; top with tomatoes, mozzarella, and parmesan cheese. Bake for an additional 3 to 5 minutes or until cheese is melted.

Skinny Basil Pesto1 cup basil1 clove garlic1/4 cup grated parmesanSalt and pepper to taste21/2 tablespoons olive oil

1. In a food processor, mix basil, garlic, parmesan cheese, salt, and pepper until smooth. Slowly add the olive oil while mixing. Store in a sealed container and refrigerate until ready to use, or you can freeze this in sandwich bags to use at a later date.

{THG Tip} This is a fabulous grilled dish! Grill chicken, then add tomatoes, cheese, and pesto. Close grill until cheese melts.

Iremember the days when I tried to stave off hunger for as long as I could. Thankfully those days are behind me! Now I understand that a fat-burning metabolism needs the constant reassurance of a plentiful food supply. Snacks have become both a regular and important part of my nutrition each day.

Each of these snack ideas are designed around protein. I’ll suggest ways to pair the protein with a healthy carb, and voilà! You’ll have the perfect snack. Keep in mind that some snacks are quicker than others. Be prepared in advance so that

when hunger strikes you are reaching for the kind of food that is your friend. Keep extra protein bars, trail mix, or other protein-rich snacks with you on the go. This will help you avoid getting so hungry that you overeat at the next meal. If you find yourself relying on these items a lot, keep a small cooler with you and pack it with yogurt, string cheese, fruit, etc.

The trick with snacks is to gauge your hunger so that you are eating enough to be satisfied, but leaving enough room to be moderately hungry for your next meal in just a few hours.

Want more snack ideas?

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• Yogurt (see p. 63)

• Cucumber slices • With Salsa Chicken (see p. 131 for Salsa Chicken

recipe) • With low-fat cheese slices and turkey

• Lite Laughing Cow cheese • Melt and use as a dip with carrots and celery • Spread on a whole-wheat cracker and deli turkey • Variations: Add cranberry sauce or sliced tomato

• Low-fat string cheese with • Fruit (apple, orange, nectarine, etc.) • Turkey • Carrots and celery

• Protein bar (Simple Truth brand is great, or see p. 156 for a homemade variety.)

• Hummus and veggies—carrots, cucumber, celery, sugar snap peas, peppers, etc.; deli turkey for more protein

• Trail mix: be careful—lots of calories and fat

• Turkey jerky and fruit

• Nuts: be careful—lots of calories and fat, eat with fruit

• Edamame—buy a bag in the freezer section that you can steam in the microwave; serve with coarse ground sea salt

• Broccoli—top with kosher salt or favorite seasoning, and broil in oven; eat with some deli turkey for protein

• Yams—slice like French fries, then top with kosher salt or favorite seasoning, and broil in oven; eat with some deli turkey for protein.

• Banana, celery sticks, and peanut butter (go easy on the peanut butter—it’s high in calories without offering much protein)

• Smoothies (see p. 59)

Here are some great ideas to get you started

Salsa Chicken Wrap, P. 131

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Lettuce wraps are the best thing since sliced bread! I mean it. Lettuce leaves are such a great option. Because many of us eat more bread than our body needs, lettuce wraps are a crisp, refreshing way to ditch the bread and

enjoy a plethora of vegetables and protein. Simply make the filling, then wrap in a washed lettuce leaf. Here are a few of my favorite sandwich ideas turned into wraps.

Lettuce Wraps

Grilled chicken, cut into strips1 wedge Laughing Cow cheese, any flavor3–4 thinly sliced green peppers, celery,

cucumber, and/or carrot wedgesLettuce leaves

1. Spread Laughing Cow cheese in lettuce leaves, then add chicken and veggies.

More Chicken Lettuce Wrap Recipes:Salsa Chicken Wrap (see p. 131)Fast and Easy Asian Chicken Wrap (see p. 138)

Grilled Chicken Lettuce Wrap

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Turkey Wraps

Turkey Veggie WrapDeli turkeyShoe string carrotsChopped cucumber SproutsMustardLettuce leaves

1. Layer ingredients in a washed lettuce leaf and roll up.

Turkey Cranberry Lettuce WrapDeli turkeyCranberry sauceMustardLettuce leaves

1. Layer ingredients in a washed lettuce leaf and roll up.

Turkey Hummus Lettuce WrapDeli turkeyHummusChopped cucumberShoe string carrotsLettuce leaves

1. Layer ingredients in a washed lettuce leaf and roll up.

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Healthy Bruschetta

And More1 tomato, sliced1 low-fat string cheeseBasil leaves, choppedBalsamic vinegar, salt, and pepper to

taste

1. Top tomato with strands of string cheese and sprinkle with basil. Add balsamic vinegar, salt, and pepper to taste. You read this right . . . no bread in this recipe. A perfect snack!

{THG Tip} Plant tomatoes and basil in your garden next summer. You’ll thank me later!

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Homemade Protein Bars

(Or should I say No Bake Cookies?)21/2 cups peanut butter3 cups oatmeal2 cups honey21/4 cups chocolate whey protein powder1/4 cup wheat germ 1/4 cup almonds, chopped

1. Mix all ingredients (start with a spatula, but you might need to do the final mixing with your hands). Press into bar pan (or cookie sheet with a 1-inch lip). Consistency will be similar to no-bake cookies. Slice to serve.

{THG Tip} Cut these up and store extras in the freezer to keep them fresh.

This might be the best section of the whole cookbook. To think that you can enjoy a little dessert without sabotaging your fitness and nutrition efforts seems almost too good to be true! These recipes focus on whole foods and utilize natural sweeteners, with a few exceptions. I couldn’t resist including some of my favorite treats—sugar, white flour, and all! Just remember that moderation is the

key. “Healthy” doesn’t give you license to eat more than your body needs.

{THG Tip} We recommend using King Arthur White Whole Wheat Flour, which can be purchased at www.kingarthurflour.com or in some grocery stores.

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Fresh Peach Dessert

Um . . . yeah. So this isn’t really “healthy.” But it’s so good for the soul! Plus it has fresh peaches, so that counts for something, right?

11/2 cup butter, softened, divided1/2 cup brown sugar2 cups flour1/2 cup chopped nuts8 ounces cream cheese1 cup sugar8–10 fresh peaches, peeled and chopped1 pint whipped cream1/2 cup powdered sugar1 teaspoon vanilla

1. Place one cup of the butter, the brown sugar, and the flour in a medium sized mixing bowl, and cut into a crumble. Drop into a 9x13 pan, but do not press. Sprinkle with chopped nuts and bake at 375 degrees for 15 minutes. Let it cool. Break into crumbs and divide in half. Drop half of crumbs back into pan to form a loose crust, but do not press.

2. Then mix cream cheese, sugar, and remaining butter in a separate bowl. Spread mixture on top of crust.

3. Next, layer on the peaches.

4. In a separate bowl, whip the cream, powdered sugar, and vanilla together until stiff, and then spread over the peaches. Top with reserved crumbs. Refrigerate before serving. Best served same day.

Chocolate Chip Cookies

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Chocolate Chip Cookies

Here it is—the only chocolate chip cookie recipe you’ll ever need. You can use regular bleached flour, but it’s also phenomenal with the healthier King Arthur brand (see tip on p. 12). For ultimate perfection, experiment with adding a little extra flour until the bowl wipes clean while mixing. The art of cookie-making comes when you can put in just enough flour to make the cookies nice and thick, but not so much that they are too heavy. Another trick: form cookie dough in balls and refrigerate overnight, then bake while cold. I think I discovered this on accident, and I’ve never gone back! Oh, and you’re probably going to want to double this recipe. Or triple it. I’m just sayin’ . . .

2/3 cup butter, room temperature1 egg1/2 cup sugar1/2 cup brown sugar1 teaspoon pure vanilla11/2 cup flour1 teaspoon baking soda1 teaspoon salt1 cup chocolate chips (semi-sweet or milk)

1. Preheat oven to 350 degrees.

2. Mix butter, egg, and sugars. Add vanilla, then mix again.

3. Mix in flour, soda, and salt. Add chocolate chips. Form into golf-ball sized cookies, and bake for 9 minutes.

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Peach and Blackberry Cobbler

Bottom Fruit LayerOlive oil cooking spray6 medium fresh or frozen peaches2 cups fresh or frozen blackberries (do not thaw

if frozen)2 tablespoons light spelt flour2 tablespoons light agave nectar1/2 teaspoon ground ginger

Top pastry layer2 tablespoons extra virgin coconut oil, melted1/4 cup light agave nectar1/2 cup unsweetened plain rice milk1 tablespoon flaxseeds, finely ground1 teaspoon pure vanilla extract1/2 teaspoon pure almond extract1 cup spelt flour (light or whole grain)

1/4 cup old-fashioned rolled oats (not instant or quick oats)

1 tablespoon baking powder1/2 teaspoon ground cinnamon1/4 teaspoon sea salt

{THG Tip} Spelt flour can be found at most grocery or health food stores. Serve warm with a little real whipped cream if desired.

1. Preheat oven to 350 degrees. Coat an 8-inch square baking dish or eight individual ramekins with cooking spray.

2. Prepare fruit layer by placing peach slices and blackberries in a medium bowl. Add flour, agave, and ginger, and toss to coat fruit. Place fruit in prepared dish(es) and set aside.

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3. Next, prepare pastry layer by whisking together coconut oil, agave, coconut milk, flaxseeds, vanilla, and almond extract. Set aside while you prepare the following dry ingredients.

4. In the bowl of a food processor, blend flour and oats until well-blended (no large pieces of oats visible). Add baking powder, cinnamon, and salt and blend briefly to combine. Pour agave-milk mixture into processor bowl and blend to create a thick batter.

5. Drop batter in tablespoon-sizes over top of prepared fruit. (Fruit doesn’t need to be covered entirely.) Place baking dish or ramekins on a cookie sheet to catch any fruit spills. For baking dish, bake for 50–55 minutes, rotating pan about half way

through, until top is golden brown. Serve warm with whipped cream. Store in refrigerator for up to five days. For individual ramekins, bake at 350 degrees for 10 minutes, or until top is golden brown.

Peach and Blackberry Cobbler (continued)

Lemon Bars

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Lemon Bars

1 cup, plus 2 tablespoons light spelt flour, divided4 tablespoons butter4 tablespoons evaporated cane juice3 tablespoons pure maple syrup1 lemon, washed (for juice and zest)2 large eggs1/2 teaspoon baking powderPinch of sea salt

{THG Tip} Spelt flour can be found at most grocery or health food stores. Evaporated cane juice is a more natural alternative to sugar. You can find it on the baking aisle of most grocery stores, or at your local health food store.

1. Preheat oven to 350 degrees. Coat an 8-inch square baking dish with cooking spray.

2. In a food processor, combine 1 cup of the flour, butter, and cane juice and pulse until mixture looks like cornmeal. Spoon mixture into baking dish and press firmly to form crust. Bake just until edges begin to brown, 10–14 minutes.

3. Meanwhile, zest and juice lemon (approximately 1 tablespoon zest, 1/4 cup juice). Place zest and juice in a large bowl. Add eggs, maple syrup, remaining 2 tablespoons of flour, baking powder, and salt. Whisk until mixed.

4. Remove crust from oven and pour lemon mixture over top, spreading evenly. Bake until set, 10–12 minutes. Let cool completely before serving.

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Coconut Banana Bars

1 banana, mashed1 cup egg whites1 tablespoon coconut oil, melted11/2 cups quick oats1/2 cup sugar or stevia1/2 teaspoon baking powder1/4 teaspoon salt1 serving vanilla protein powderCoconut flakes (optional)

1. Preheat oven to 375 degrees. Grease or spray an 8-inch square baking dish.

2. Mix together egg whites, banana, and coconut oil. Add oats, sugar, baking powder, salt, and protein. Pour into pan and top with coconut flakes. Bake 14 minutes.

When you need something sweet and chocolaty, this is my go-to recipe. It only takes a little piece to satisfy my craving, and I love that this recipe consists of such healthy, whole ingredients!

2 cups raw, organic cashews (no salt)1/4 cup organic, extra virgin coconut oil1/2 cup unsweetened cocoa powder1/2 cup agave nectar

1. Place cashews in a food processor and process for 8–10 minutes until you have a nice shiny cashew but-ter. This will make about 1 cup of cashew butter.

2. Next, stir in remaining ingredients by hand. Line an 8x6 pan with parchment paper, and spread mixture in pan. Refrigerate for 21/2 hours. Cut, then serve while chilled.

Fudge

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Fudgy Chocolate Brownies

9 ounces dark chocolate2 cups King Arthur flour*4 teaspoons baking powder2/3 cup unsweetened Cocoa powder2 teaspoons sea salt

2/3 cup milk (almond or regular)4 teaspoons vanilla2/3 cup unsweetened applesauce6 tablespoons honey

1. Preheat oven to 350 degrees. Break up chocolate into small pieces. Set aside.

2. Mix flour, baking powder, cocoa, and salt in a bowl. Add milk, vanilla, applesauce, and honey. Mix thoroughly, then fold in chocolate pieces. Pour batter into a 9x9 square pan and bake for 20–25 minutes. (*See tip on p. 12)

{THG Tip} You know how brownies are the ultimate dessert experience? I love this recipe because it gives you everything you love in a brownie, but it isn’t overwhelmingly sweet. The dark chocolate adds just the kick it needs to satisfy your sweet tooth without overdoing it.

Healthy Candy Bars

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Healthy Candy Bars

11/2 cups raw cashews11/2 cups dates, pitted, chopped1/2 cup maple syrup1/2 cup almond or peanut butter1/2 cup oat or coconut flour1/2 cup unsweetened coconut, shredded1/2 teaspoon almond extract11/2 cup dark chocolate chips11/2 tablespoons coconut oil

1. Using a food processor or high-powered blender, chop cashews until they become a fine powder. Transfer to a food processor and add dates, syrup, almond butter, flour, coconut, and almond extract. Blend until a dough forms.

2. Line a 9x13 pan with parchment paper. Dampen your hands with a little bit of water, and press the

mixture into the bottom of the pan (water prevents dough from sticking to your hands). Refrigerate for approximately 6 hours, or until firm, or put in freezer for approximately 1 hour.

3. Next, place a stainless steel or glass bowl on top of a pot of simmering water. (Do not allow the water to touch the bottom of the bowl.) Heat chocolate chips and coconut oil until melted, stirring occasionally. Remove from heat and pour over the cashew mixture, and smooth with a spatula. Refrigerate until the chocolate sets (approximately an hour, or 20 minutes in the freezer).

4. Remove from fridge. Remove bars from pan by lifting the parchment paper. Cut into about 18 servings.

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Chocolate Sheet Cake

*Recipe adapted from Chef Brad1 cup buttermilk1 cup butter4 tablespoons cocoa2 cups spelt flour1 cup amaranth flour2 cups sugar1 teaspoon salt2 tsp baking soda, divided1/2 cup sour cream1 teaspoon vanilla2 eggs

Frosting1/2 cup butter6 tablespoons half and half4 tablespoons cocoa1 cup chopped pecans, optional1 teaspoon vanilla1 pound powdered sugar (approximately 4 cups)

1. Preheat oven to 375 degrees. Coat a jellyroll pan with non-stick cooking spay.

2. Bring buttermilk, butter, and cocoa to a boil in small saucepan and then cool slightly.

3. In mixing bowl, add flours, sugar, salt, and baking soda. Add cooled buttermilk mixture to the dry ingredients, then mix in sour cream, vanilla, and eggs. Mix well and pour into jellyroll pan. Bake for 20–25 minutes.

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Chocolate Sheet Cake (continued)

4. While cake is baking, mix frosting by bringing butter, half and half, and cocoa to a boil. Mix in nuts, vanilla, and powdered sugar until smooth. Frost cake while it is still warm.

{THG Tip} Spelt flour can be found at most grocery stores. The health food store also carries spelt flour, as well as amaranth flour.

4 ripe bananas, peeled and sliced1/4 cup almonds or walnuts, chopped (optional)2 tablespoons, plus 2 teaspoons pure maple

syrup1/2 teaspoon sea salt (optional)1/2 cup almond milk or skim milk1 teaspoon pure vanilla extract

1. Lay banana slices on a cookie sheet lined with parchment paper. Freeze for approximately 3 hours.

2. In a bowl combine nuts, 2 teaspoons syrup, and salt, then set aside.

3. In a food processor or high-powered blender, blend frozen bananas, milk, vanilla, and remaining 2 tablespoons syrup until it reaches the consistency of soft serve ice cream. Serve ice cream in bowls and drizzle with syrup topping.

Banana Ice Cream

If you are excited about to get healthy, you should see what other tricks I have up my sleeve!

At the Happy Gal, my job is to help you organize your life. Eating healthy is just one piece of the puzzle.

Would you like to:

 Conquer the clutter?

Purge the piles of paper?

Get more done in less time?

Have time to do the things you really enjoy?

Reclaim control over your life?

Have more energy and feel great?

Then you are going to want to check out my Top 10 Tips for an organized life. These are the perfect steps to getting all of these parts of your life organized. And the best news is that these tips are simple! You can do any of them in just minutes, and you are going to see immediate results.

I am so excited for you to get organized! You’re going to love how easy this is!