ill have what she's having

ABOUT THE AUTHOR

Samantha Hunter is a bilingual dietitian currently living in Houston, Texas.She has a bachelor of science degree in nutrition from Georgia StateUniversity in Atlanta, Georgia. She completed her dietetic internship throughthe University of Houston and gained clinical and counseling experiencewith MD Anderson Cancer Center, Lyndon B. Johnson General Hospital, theLife Long Weigh, Houston Buyer’s Club, Houston Fire Department andSysco. She is registered, licensed in the state of Texas, and a member ofthe Academy of Nutrition and Dietetics, as well as the Texas DieteticAssociation. Samantha also served as one of the dietitians on staff for theCentury Health Study, a research study funded by the University of TexasMedical School researching the reversal of heart disease through dietintervention. Samantha is currently a dietitian for Anytime Fitness Heightsand a nutrition educator for the Houston Food Bank in Houston, Texas.

I’ll haveWHATshe’shavingHealthy, Simple,

Affordable RecipesCreated & Consumed

by a Dietitian

2 . I’ll Have What She’s Having

INTRODUCTION

As a dietitian, I always have friends, family or clients copying my eating patterns; they’ll wait to hearwhat I order at restaurants and then say, “I’ll have what she’s having.”

When I decided to take on the task of creating a cookbook for my clients, I set out to incorporate thingsI look for in my own meals: cost, convenience, time, and of course, nutrition. As a dietitian, I believeit’s important for me to practice what I preach, so the meals I’ve created have been prepared andconsumed in my own kitchen, with a thrifty budget in mind, and with a hectic schedule to competewith. I also wanted my clients to learn a thing or two about food so I’ve included tips, tricks and suggestions,as well as why you should include this recipe for disease prevention and most importantly, your health.

My own views of nutrition focus on a balanced diet of carbs, protein and fat, and foods that are minimallyprocessed with lots (and I mean lots) of fresh fruits and veggies. With that said, I’ve included a recipecompilation of 5 breakfasts, 5 lunches, 5 dinners, 5 sides, and to satisfy your sweet tooth, 5 desserts. Alot of the same ingredients are used to maximize usage (and to further help your wallet), yet the recipesare different enough to keep your meals from becoming humdrum. Enjoy!

– Samantha Hunter, RD

I’ll Have What She’s Having . 3

BREAKFASTS

Cinnamon Pear Oatmeal............4

Greek Yogurt Parfait............5

Cinnamon French Toast with Agave Nectar............6

Sweet Yellow Tomato Ham and Cheese Omelet............7

Egg and Salsa English Muffin............8


cinnamon pear oatmeal¼ cup oats½ cup pear, chopped2 tablespoons flaxseeds, ground¼ teaspoon cinnamon, ground2 teaspoons honey

Bring a small pot of water to a boil. Add oats and pear. Reduce heat and cook oatsaccording to package directions. Top with flaxseeds, cinnamon and honey.

Serves one.

NUTRITION INFORMATION228 calories, 6g fat, 1g saturated fat, 4g polyunsaturated fat,2g monounsaturated fat, 42g carbs, 9g fiber, 6g protein, 2mg sodium.

Dietitian Says:Talk about a nutritionally densebreakfast! The oats, pear andflaxseeds are a great source ofsoluble fiber, which slows the

absorption of sugar, keeping bloodsugar and energy levels stable.

Flaxseeds are also a great source ofpolyunsaturated omega-3 fatty acids,

or the good fats, important forheart health. Cinnamon also hasbeen linked in recent studies tomaintaining blood sugar levels,better memory and cognitive

function, and increasingmetabolism. This recipe also isvery low in sodium, which is

beneficial for blood pressure andheart health. On top of that, the

fat and fiber in this recipe will haveyou feeling satisfied for hours!


greek yogurt parfait1 cup nonfat Greek yogurt, such as Fage 0%½ cup blueberries2 teaspoons honey3 whole strawberries, chopped1 teaspoon flaxseeds, ground

Fill a parfait glass or bowl with ½ cup Greek yogurt, add blueberries and 1teaspoon honey. Add the rest of the yogurt and top with chopped strawberries,flaxseeds and another teaspoon honey.

Serves one.

NUTRITION INFORMATION225 calories, 1g fat, 0g saturated fat, 34g carbs, 3g fiber,21g protein, 87mg sodium.

Dietitian Says:My favorite meal of the day, and it’s

a perfect combo of protein andcarbohydrates. Greek yogurt is

significantly higher in protein thanregular yogurt, and since we usually

combine yogurt with othercarbs such as fruit, honey and

granola, it creates a better balance.Yogurt also is rich in probiotics, or

the good bacteria, which helpmaintain gut health!


cinnamon french toast with agave nectarOlive oil cooking spray2 egg whites¼ teaspoon cinnamon2 slices Nature’s Own double fiber wheat bread2 tablespoons agave nectar

Heat a skillet to medium heat and coat with cooking spray. In a small bowl,whisk egg whites and cinnamon. Dunk each slice of bread in the egg andcinnamon mixture on both sides and let sit for no longer than 15 seconds. Addto pan. Pan fry each side for about 2 to 3 minutes or until browned. Servetopped with 1 tablespoon agave nectar per slice.

Serves one.


Dietitian Says:A nutritious twist on an old classic! Eachslice of Nature’s Own double fiber wheat

bread serves up 5 grams of fiber and is only50 calories. The entire meal provides youwith almost half of your daily fiber needs.Depending on your age and gender, ourdaily recommendations are between 25and 38 grams, however, the average

American is only getting around 15 gramsper day. Swap out your syrup with agavenectar, too. This food has been claimed tobe a low glycemic index food dulling bloodsugar spikes, however, the jury is still out

on how accurate these claims are.Youshould still make the switch though because

agave nectar is minimally processed,contains no artificial substances, and is

lower in calories and sugar, unlike its syrupcounterpart. Derived from the same plants

as tequila, agave also was believed byAztecs to have healing powers when mixed

with salt. Modern medicine actuallyconfirms this belief, proving that it is

effective against skin bacteria, such asstaphylococcus aureus. I’d leave any

treatment for serious medical conditions upto the professionals, though!


sweet yellow tomato ham and cheese omeletOlive oil cooking spray2 eggs; 1 whole and 1 egg white5 small yellow tomatoes (grape tomato size)2 slices deli ham such as Hormel Natural Choice nitrate-free honey ham, diced2 tablespoons reduced fat mozzarella cheese, shreddedBlack pepper to taste

Heat a small skillet to medium heat. In a small bowl, whisk egg and egg white.Spray skillet with cooking spray and add egg mixture. Halve the yellow tomatoesand add to pan with diced ham, cheese and ground pepper. Let omelet cookabout 2 minutes before folding into a half-moon shape. Cook about 2 to 5 moreminutes or until omelet is no longer runny and slightly browned on the bottom.

Serves one.

NUTRITION INFORMATION180 calories, 8g fat, 2.6g saturated fat, 5g carbs, 1g fiber,21g protein, 555mg sodium.

Dietitian Says:Kick off your morning with a

punch of protein. So many of ourbreakfasts nowadays are cereal(carb), milk (carb), fruit (carb)

and juice (more carbs). It’simportant for us to balance

our meals for better blood sugarcontrol as well as for control of ourwaistline. Add some fresh fruit tothis breakfast to create a fillingmeal sure to hold you over untilyour next mealtime. Egg yolkscontain about 5 grams fat, so if

you’re looking to reduce fat all themore, swap the whole egg for

another egg white or use an eggsubstitute such as Egg Beaters

or All Whites.


egg & salsa english muffin1 English muffin, such as Thomas Better Start1 egg1 wedge Laughing Cow garlic and herb flavor2 tablespoons salsa

Toast the English muffin via toaster or toaster oven. Poach, boil or pan fry eggwith cooking spray. Spread one side of muffin with cheese wedge. Add salsabetween layers.

Serves one.

NUTRITION INFORMATION215 calories, 8g fat, 2.5g saturated fat, 29g carbs, 8.5g fiber, 14g protein,713mg sodium.

Dietitian Says:Better your McMuffin with this

muffin! Kids and husbands alikecan make this one. Adding salsa tobreakfast also helps get one of your5 or more veggie servings you needeach day. Cut fat by substituting eggwhites. At 35 calories per wedge,

you can try any and all of theLaughing Cow wedge flavors!


LUNCH

Health Nut Sandwich............10

Super Strawberry and Sprouts Salad............11

Fish Tacos with Spicy Greek Yogurt Sauce............12

Curry Chicken Salad Sandwich............13

Flat-Out Amazing Ham & Mushroon Pizza............14


health nut sandwich2 slices Nature's Own double fiber wheat bread or Orowheat whole grain sandwich thin¼ avocado1 Roma tomato, sliced4 or 5 spinach leaves2 tablespoons banana peppers¼ cup alfalfa sprouts2 or 3 small mushrooms, sliced2 or 3 slices nitrate-free turkey, such as Hormel Natural Choice or Applegate Farms1 teaspoon reduced fat olive oil mayo1 teaspoon mustard or honey mustard

Part sandwich thin and mash avocado on one half. Layer the rest of theingredients. Add mayo and mustard to other half of the sandwich thin. Grillsandwich (optional) using either a George Foreman grill, panini maker ortoaster oven until toasted. Serve immediately.

Serves one.

NUTRITION INFORMATION258 calories, 9g fat, 0.7g saturated fat, 1g polyunsaturated fat,3.4g monounsaturated fat, 37g carbs, 15g fiber, 20g protein, 882mg sodium.

Dietitian Says:The disease-fighting power of all

these veggies combined with yourtraditional sandwich ingredients

makes this an ultimate (and verytasty) sandwich. It’s also a great

combination of carbs, fat andprotein with your daily intake offiber. Sodium nitrates/nitrites

are commonly used aspreservatives in deli meats,

bacon and other prepackagedmeats; however, recent researchproposes a link between nitratesand heart disease and cancer.

Therefore, better to be safe thansorry! Go ahead and ditchsodium nitrate-containing

foods from your diet. You canfind them listed in the ingredientssection of the nutrition facts label.


super strawberry & sprouts saladwith balsamic vinegar dressingSalad2 cups raw spinach1 cup alfalfa sprouts½ cup tomato, diced3 mushrooms, sliced¼ cup carrot, chopped3 strawberries

Mix all salad ingredients and arrange on plate. To prepare the dressing, whisk allingredients slowly adding in oil. Pour into screw-top jar, and shake to combine.Serve 2 tablespoons over salad.

Salad serves one; dressing serves eight.

NUTRITION INFORMATIONSalad: 110 calories, 0g fat, 0g saturated fat, 21g carbs, 13g fiber,8g protein, 95mg sodium.Dressing: 52 calories, 6g fat, 0g saturated fat, 2g carbs, 0g fiber,0g protein, 74g sodium.

Dietitian Says:This salad packs almost as many

vitamins and minerals as amultivitamin, but you will find thesalad to be more satisfying. Be

aware of your dressing serving sizeas the olive oil adds a lot of fat.

Three ounces of baked orgrilled meat also can be added to

increase protein and flavor.

Dressing½ cup balsamic vinegar1 teaspoon dark brown sugar1 teaspoon garlic, minced¼ teaspoon salt¼ teaspoon pepper½ cup extra virgin olive oil


fish tacos with spicy greek yogurt sauce1 6-ounce tilapia fillet2 teaspoons lime juice, fresh (split)1/8 teaspoon cayenne pepper1/8 teaspoon salt2 6-inch corn tortillas2 tablespoons canned black beans, rinsed and drained½ cup shredded cabbage¼ tomato diced½ cup fat-free Greek yogurt2 tablespoons reduced fat olive oil mayo1 to 2 teaspoons Tabasco saucesalt to taste

Pre-heat oven to 375 degrees. Drizzle tilapia fillet with 1 teaspoon lime juice andseason with cayenne pepper and salt. Bake for 20 minutes. Toast corn tortillas intoaster oven and top each with 3 ounces cooked tilapia, 1 tablespoon blackbeans, cabbage and tomatoes.

Spicy Greek yogurt sauceIn small bowl, mix yogurt, mayo, 1 teaspoon lime juice, Tabasco sauce and salt.Top tacos with sauce.

Serves one.

NUTRITION INFORMATION472 calories, 5g fat, 1.6g saturated fat, 41g carbs, 9g fiber,62g protein,817mg sodium.

Dietitian Says:This recipe is a great source of

protein and fiber while still beinglow in fat. It’s also an easy wayto get veggies in with meals. If

you’re not a tilapia fan, thisrecipe can easily be swapped with

another fish of your choice or grilledchicken. Find other uses for the

Greek yogurt sauce, such as on topof salads, grilled meats and chili.


curry chicken salad sandwich3 ounces raw chicken breast1/3 cup raw spinach½ cup halved grapes or ¼ cup raisins1 tablespoon Kraft reduced fat olive oil mayonnaise1½ tablespoons nonfat Greek yogurt½ teaspoon curry powder½ whole-wheat pita

Bring a small pot of water to a boil. Boil chicken breast for about 8 to10 minutesor until thoroughly cooked. Shred chicken with a fork and place into medium-sizedbowl. Combine spinach, grapes, mayo, Greek yogurt and curry powder withchicken in bowl. Serve between two slices of bread with mixed greens.

Serves one.

NUTRITION INFORMATION290 calories, 7g fat, 0.5g saturated fat, 32g carbs, 3g fiber,25g protein, 324mg sodium

Dietitian Says:One of my favorite lunches! Easy tomake in large batches and keep in

the fridge to use at your leisure. Youcan substitute sandwich thins for the

half pita if you prefer – Nature’sOwn double fiber bread provides 50

calories as well as 5 grams offiber per slice. Tomato, mushrooms,

green peppers and other veggiesalso make great additions to

increase veggie servings.


flat-out amazing ham & mushroom pizza1 Flat-Out wrap½ cup low-calorie, low-fat, low-sodium marinara sauce¼ cup part-skim, reduced-fat mozzarella cheese2 slices deli ham such as Hormel Natural Choice nitrate-free honey ham, diced1 cup mushrooms, sliced1 cup yellow tomatoes, sliced

Pre-heat oven to 350 degrees. Lay out wrap on cookie sheet and layer remainingingredients. Bake 10 minutes or until cheese slightly browns.

Serves one.

NUTRITION INFORMATION309 calories, 8g fat, 2.8g saturated fat, 38g carbs, 12g fiber,30g protein, 1,234mg sodium.

Dietitian Says:Very little prep work and very deliciouspay-off! Flat-Out wraps can be found atWal-mart, Sam’s Club and Costco, are soversatile, and vary between 90 to 130calories a wrap (My favorite is the multi-grain with flax:100 calories, 8g fiber and

9g protein). The rest of theingredients are interchangeable

depending on your preference andwhichever extra veggies, cheese or meat

you have sitting around in the fridge.Watch out for calories and fat from

cheese if you use more than ¼ cup. Also,I’m a big fan of Ragu light tomato and

basil as a marinara sauce because of theextra veggies and because it’s lowercalorie in comparison to other brands

such as Bertolli and Prego. Sodium also ishigher in this recipe because of the deli

ham, marinara sauce and cheese, so feelfree to interchange ham with grilled

chicken and make your own marinarawith fresh tomatoes, garlic and onion.


DINNER

Spaghetti Squash Lasagna............16

Lemon Parsley Salmon en Papillote............17

Walnut Pesto Over Angel Hair............18

Momma’s Turkey Meatloaf............19

Sam’s Chicken Marsala............20


spaghetti squash lasagnaOlive oil cooking spray1 onion, chopped2 tablespoons garlic, minced1 cup part-skim mozzarella cheese, shredded1 spaghetti squash, halved lengthwise, seeded

Preheat oven to 325 degrees. Spray a baking sheet with a thin layer of cookingspray. Place squash halves cut side down on the baking sheet. Bake squash 35minutes, or until a knife can be easily inserted. Remove from oven and let cool.Spray a non-stick saucepan with cooking spray and over medium heat, sauté theonion and garlic until golden brown. Stir in tomatoes, zucchini, Italian seasoning,vegetable bouillon cube and black pepper. Cook for 15 minutes, or until amedium-thick sauce develops.

Remove squash strands with a fork. Layer a deep pan or the shells of the spaghettisquash with sauce first, then a layer of spaghetti squash, olives and mozzarellacheese. Repeat layers. Top with remaining mozzarella and Parmesan cheese.Bake for 20 minutes or until cheese begins to brown.

Serves six.


Dietitian Says:This is a great meal for thosetrying to eat more veggies but

don’t necessarily like the taste ofthem. Traditional spaghetti orpasta can have around 130

calories per cup versus spaghettisquash, which has a mere 35

calories per cup. Meatlovers also can add cooked,extra-lean minced turkey or

lean ground beef to the sauce

2 14-ounce cans stewed tomatoes2 cups zucchini, grated1 tablespoon Italian seasoning1 cube vegetable bouillonBlack pepper to taste


lemon parsley salmon en papilloteParchment paper1 cup spinach½ cup carrot, shredded4 3-ounce salmon fillets4 teaspoons butter, softened (preferably light such as Smart Balance Light)4 teaspoons garlic, minced1 lemon, thinly sliced1 cup parsley, coarsley chopped

Preheat oven to 425 degrees. Cut parchment paper into four 18-inch long pieces.Fold each piece in half and draw a large half heart onto each piece, using the foldas the heart’s center. Cut out the shape and unfold. Divide spinach and carrotsamong the parchment pieces. Combine butter and garlic and rub each salmon filletwith mixture. Place each filet on top of the vegetables. Top each filet with lemonslices and ¼ cup chopped parsley. Starting at the top of each heart, fold the edgesof the parchment in, tucking the edges as you go. Twist the end tip to securetightly. Place packets on baking sheet and bake for 15 to 18 minutes or until theparchment puffs up. Cut open and serve immediately.

Serves four.


Dietitian Says:If you ever had difficulty cooking

fish to the right consistency,this recipe is for you. By baking the

fish in paper, or en papillote,it perfectly steams both the

fish and the vegetables. Not a fanof salmon? Swap it for halibut,

tuna, tilapia or whichever fish youprefer. Just be aware that the

cooking time may changedepending on the thickness

of the filet.


walnut pesto over angel hair¼ cup walnuts2/3 cup fresh parsley, shopped1 teaspoon sage, ground1 teaspoon garlic, minced2 tablespoons extra virgin olive oil5 tablespoons Parmesan, grated and divided (low sodium preferred)1 package multigrain angel hair pasta such as Barilla plus multigrain

Preheat oven to 350 degrees. Spread the walnuts on a baking sheet and toast untillightly golden and fragrant, about 8 minutes. Let cool. Bring a large pot of water to aboil. Cook the angel hair according to package directions. Drain, reserving ½ cup of thepasta water. Combine the parsley, sage, garlic, salt, pepper and walnuts in a blender;pulse until finely chopped. Drizzle in the olive oil and blend well. Add 3 tablespoons ofthe Parmesan; pulse quickly to combine. Transfer the pesto to a serving bowl and addreserved pasta water. Add angel hair pasta and toss to combine. Top with remainingcheese and additional black pepper to taste. Garnish with fresh parsley.

Serves five.


Dietitian Says:Very simple yet elegant dish toprepare to impress some friendsand family or yourself. Althoughthe recipe is high in fat, you’ll bereceiving heart healthy fats from

the walnuts and olive oil. Themulti-grain pasta also packs a goodserving of fiber. You can also addgrilled chicken to increase protein.Triple the recipe minus the pasta

and use the pesto (pictured above)to add flavor to sandwiches, fish,

burgers, eggs, salads, andanything else you can think of!

¼ teaspoon Italian seasoning½ teaspoon salt¼ teaspoon black pepper


mamma’s turkey meatloaf1½ pounds extra-lean ground turkey (like Jennie-O extra lean ground turkey)½ cup ketchup (no high fructose corn syrup preferred)1 cup oats1 cup onion, finely chopped½ cup carrots, shredded1 egg, lightly beaten2 tablespoons Worcestershire sauce

Preheat oven to 350 degrees. Combine all ingredients in large bowl; mix lightlybut thoroughly. Bake 50 to 55 minutes or until meatloaf reaches an internaltemperature of 170 degrees. Let stand 5 minutes before slicing.

Optional sauceCombine ½ cup grated onion, 1 cup ketchup, 4 tablespoons distilled vinegar,2 tablespoons brown sugar, 2 tablespoons Worcestershire sauce and add tomeatloaf 20 minutes before done. Sauce will add 76 calories, 19 grams ofcarbohydrates and 564 milligrams of sodium per serving.

Serves six.

NUTRITION INFORMATION221 calories, 3g fat, 0.5g saturated fat, 19g carbs, 2g fiber,29g protein, 562mg sodium.

Dietitian Says:Friends and family favorite!

This recipe is so easy to prepareand is a great source of lean

protein. The sauce will add a lotof extra sodium and some

calories, but is a great additionto the loaf. Pair with

some sautéed veggies tocomplete the meal.

2 teaspoons garlic, minced½ teaspoon salt½ teaspoon pepper


sam’s chicken marsala2 tablespoons whole-wheat flour¼ teaspoon salt¼ teaspoon pepper1 4-ounce chicken breast, butterfliedOlive oil cooking spray1 teaspoon garlic, minced2 tablespoons onion, diced

Mix flour with salt and pepper and dredge chicken breast in mixture. Heat largeskillet to medium heat and coat with olive oil cooking spray. Sauté garlic andonion for 1 minute then add mushrooms and cook 3 minutes before adding thespinach and cooking an additional 2 minutes. Push veggies to the side and addchicken breast; sear 2 to 3 minutes per side, add masala wine and reduce heat sowine evaporates and half is left. Add half and half and allow sauce to furtherreduce. Serve immediately.

Serves one.

NUTRITION INFORMATION309 calories, 2g fat, 0g saturated fat, 46g carbs, 7g fiber,36g protein, 1,007mg sodium.

Dietitian Says:This healthy version won’t sacrifice one

bit of flavor and can be ready in 15minutes. The great part is that most ofthese ingredients you probably alreadyhave on hand; and if you don’t, theingredients are easily used in other

dishes. Fat-free half and half cuts the fatbut still functions the same as the original

to slightly thicken the sauce. This is agreat serving of veggies too while getting

a power punch of protein. Be awareof the sodium content, however,

because it is nearly half of the dailyrecommendation.

1 cup mushrooms, sliced2 ½ cups raw spinach1/3 cup marsala wine1 tablespoon fat-free half and half


SIDES

Savory Slaw............22

Butternut Squash Fries............23

Raisin Quinoa............24

Sautéed Veggies Galore............25

Garlic Cauliflower Mashed Potatoes............26


savory slaw¼ cup reduced fat olive oil mayo¼ cup Greek yogurt2 tablespoons red wine vinegar1 teaspoon honey mustard1 teaspoon agave¼ teaspoon seasoned salt½ teaspoon black pepper1 head cabbage, shredded1½ cups carrots, shredded

Combine all ingredients except cabbage and carrots and mix well. Add sauce tocabbage and carrots and toss well. Refrigerate at least 2 hours before serving.

Serves six.

NUTRITION INFORMATION109 calories, 2g fat, 0g saturated fat, 21g carbs, 7g fiber,5g protein, 182mg sodium

Dietitian Says:So easy to make, you could do it in your

sleep! (Although not recommended.)Most coleslaws are laden with mayo,

which is so very unnecessary because alittle will go a long way and the other

ingredients spice up this popular barbecueside. Got some cabbage left over? Leaveout the tired old bun by wrapping yournext sandwich in this versatile veggie.

Just steam the outer leaves in themicrowave (1 leaf, 1 tablespoon water,covered and nuked for 1 minute) andsave yourself at least 100 calories!Cabbage has the wonderful abilityof helping us lower cholesterol plus

its bland taste easily allows us to use ithundreds of ways.


butternut squash friesOlive oil cooking spray2 pounds butternut squash¼ teaspoon black pepper1 cup pomegranate juice½ cup ketchup (no HFCS preferred)½ teaspoon Tabasco sauce

Preheat oven to 425 degrees. Peel skin from butternut squash. Cut in half length-wise and de-seed. Cut each half in half and cut squash into French fry pieces. Coata cookie sheet with olive oil cooking spray and spread out fries on sheet. Sprinklefries with salt and pepper. Bake for 30 minutes, flipping fries halfway through, oruntil fries start to crisp or brown.

Sweet and spicy ketchupUsing a small saucepan, heat pomegranate juice over medium heat until reducedby half. Add ketchup and Tabasco sauce and whisk.

Serves four.

NUTRITION INFORMATIONFries: 86 calories, 0g fat, 0 saturated fat, 22g carbs, 4g fiber,2g protein, 8mg sodium

Sweet & Spicy Ketchup: 50 calories, 0g fat, 0 saturated fat,13g carbs, 0g fiber, 0.5g protein, 339mg sodium

Dietitian Says:With no fat and lots of fiber, these

fries kick the potato kind to the curb.Butternut squash is loaded withantioxidants such as alpha and

beta carotenes and lutein. Also a greatsource of vitamin A, folate, thiamin,

riboflavin, niacin, vitamin B-6,pantothenic acid, and vitamin C.

Pomegranate juice is a good sourceof vitamin K, potassium and

manganese; so together you aregetting way more for your buck

than the typical saturated fat andcholesterol.


raisin quinoaOlive oil cooking spray1 small onion, chopped1 teaspoon minced garlic¾ cup quinoa1½ teaspoon curry powder½ teaspoon pepper1 cup low sodium chicken broth½ cup water½ cup raisins

Spray a medium sized saucepan with cooking spray and sauté the onion and garlicover medium heat until the onion is softened (about 5 to 7 minutes). Stir in theremaining ingredients, except raisins. Bring to a boil, then reduce heat to medium-low, cover and let simmer 15 minutes. Add raisins and continue simmering untilquinoa softens (about 5 more minutes). Can be served warm or cold.

Serves four.

NUTRITION INFORMATION195 calories, 2.5g fat, 0.4g saturated fat, 39g carbs, 4g fiber,7g protein, 24mg sodium

Dietitian Says:Quinoa is much higher in protein

(and contains all 8 essential aminoacids) than your traditional starchy sideand is a good source of fiber. Quinoa is

actually a seed grown in the Andesmountains of Peru and was considered a

superfood by the Incas. This side isbest served with a higher protein, lower

carb entrée to balance the meal.


sauteed veggies galoreOlive oil cooking spray1 teaspoon minced garlic1 small onion, sliced1 red pepper, sliced1 cup sliced zucchini squash1 cup sliced mushrooms1 roma tomato, diced2 cups spinach¼ cup balsamic vinegar

Spray a medium sized skillet with cooking spray and sauté the onion and garlicover medium heat for about 2 minutes then add red pepper, zucchini and mush-rooms. Continue cooking for about 5 minutes. Add tomato, spinach and balsamicvinegar and sauté until spinach withers.

Serves two.

NUTRITION INFORMATION130 calories, 0g fat, 0g saturated fat, 26g carbs, 4.5g fiber,5g protein, 50mg sodium.

Dietitian Says:Veggies, veggies and more veggies!

This recipe practices the idea ofvolumetrics – or getting more foodfor the same amount of calories andfat. This recipe is also very versatile

depending on which veggies you haveon hand so feel free to switch it up.Pairs well with the protein of your

choice for the perfect meal.


garlic cauliflower mashed potatoes2 small red potatoes1½ cups cauliflower, chopped1½ tablespoons nonfat Greek yogurt1 tablespoon unsweetened almond milk½ teaspoon garlic, mincedOptional salt and pepper to taste

Place potatoes and cauliflower in a medium microwave-safe bowl with 2tablespoons water. Cover and microwave for 6 minutes until very tender. Drainexcess water. In a separate small bowl, mix yogurt, half and half and garlic andusing a potato masher or fork, add mixture to potatoes and cauliflower and mashuntil completely blended. Add salt and pepper to taste.

Serves two.

NUTRITION INFORMATION126 calories, 0.4g fat, 0g saturated fat, 27g carbs, 4g fiber,5g protein, 58mg sodium

Dietitian Says:Very easy and oh-so-creamy! Traditionalgarlic mashed potatoes can have up to

500 calories and a whopping 30 or moregrams of fat, and that’s not even yourmain dish! If you’re a texture-sensitive

person, puree the cauliflower aftercooking using a food processor or

blender then add them to the potatoes.Cauliflower and other cruciferousvegetables are linked to cancer

prevention – specifically bladder, breast,colon, prostate and ovarian – by helpingthe body detox, acting as an antioxidantand decreasing inflammation; so help

yourself to this side a few times a week.


DESSERTS

Chocolate Chip Cookies............28

Chilled Key Lime Yogurt Pie............29

Elvis Ravioli............29

Black Bean Walnut Brownies............30

Pumpkin Carrot Cake............31


chocolate chip cookiesOlive oil cooking spray2/3 cup applesauce (no sugar added)4 tablespoons reduced fat butter (like Smart Balance light)¾ cup agave nectar2 teaspoons vanilla extract2 egg whites1 banana1 ½ cups whole-wheat flour1 cup old-fashioned oatmeal

Preheat oven to 350 degrees and spray cookie sheet with olive oil spray. In onebowl combine applesauce, butter, agave, vanilla extract, egg whites and banana.Mix well. In another bowl, combine flour, oatmeal, nutmeg, baking soda and salt.Combine both mixtures to form dough, and add chocolate chips. Spoon 1tablespoon of dough onto sheet about 1 inch apart. Bake 10 minutes or untilslightly brown.

Makes 24.

NUTRITION INFORMATION119 calories, 3g fat, 1.5g saturated fat, 22g carbs, 2g fiber,2g protein, 168mg sodium

Dietitian Says:My weakness! These cookiessubside any junk food cravingI have and add a little bit of

fiber in the process. These alsoare excellent for a breakfast

on the run. Just be sure to pairit with a protein-type food to

fully satisfy your belly.

¼ teaspoon nutmeg1 teaspoon baking soda1 teaspoon salt6 ounces dark chocolate chips


chilled key lime yogurt pieCrustOlive oil cooking spray1 cup Fiber One bran cereal¼ cup light butter (like Smart Balance light)2 tablespoons water

Filling6 cups nonfat Greek yogurt½ cup brown sugar½ cup fresh squeezed limejuice

Preheat oven to 350 degrees. Spray pie pan with cooking spray. Using a food processor or blender, pulse bran cereal, lightbutter and water to create a crust. Press the crust onto the bottom and sides of the pie pan and bake 10 minutes. In aseparate bowl, mix filling ingredients until blended. Once crust has cooled, pour in filling and freeze for about 1 hour.Serve chilled.

Serves twelve.

NUTRITION INFORMATION124 calories, 2g fat, 0.5g saturated fat, 16g carbs, 2g fiber, 12g protein, 94mg sodium

Dietitian Says:Protein in a pie? Yep, there sure is!Definitely a guiltless treat to enjoyanytime of the day. The bran crustalso is versatile for any other pies.Make sure to completely blend the

yogurt and brown sugar for better taste(electric mixer is probably best).

elvis ravioli2 tablespoons peanut butter, room temperature1 banana, diced16 small square wonton wrappers (often stocked near refrigerated tofu)Olive oil cooking spray

To make filling, combine peanut butter and banana in small bowl. Set out a plastic container(s)large enough to fit ravioli. Lay a wonton wrapper on a flat, clean, dry surface. Spoon about ateaspoon of filling onto the wonton. Moisten edges of the wonton with a little bit of water andfold into a triangle shape, tightly sealing the edges together. Repeat with the rest of thewrappers, placing each flat in the container(s). Freeze ravioli for one hour. Using a large skilletover medium heat, coat skillet with cooking spray and evenly place ravioli in the skillet for about2 to 3 minutes or until slightly puffy. Flip and cook other side for 1 to 2 minutes, however, becareful not to flip again as ravioli may fall apart. Allow to cool slightly and serve.

Serves four

NUTRITION INFORMATION159 calories, 5g fat, 1g saturated fat, 24g carbs, 2g fiber, 5g protein, 220mg sodium.

Dietitian Says:The King would’ve been proud ofthis concoction! Although it doestake a lengthy amount of timeto prepare these sweet littlemorsels, I assure you they’re

well worth the wait (andweight). Wonton wrappers are agreat low-calorie food that are soversatile. Most people wouldn’t

think of wontons as healthybecause they are generallyfried and have other fats

added to them, but at 160calories and 0.5 grams of fat for8 wrappers, they’re a food youshould add to your repertoire!


black bean walnut brownies1 15-ounce can black beans, drained and rinsed2 tablespoons whole wheat flour1 cup unsweetened applesauce1 cup brown sugar, unpacked½ cup cocoa powder1 cup water2 tablespoons vanilla extract½ teaspoon baking powderPinch salt¾ cup dark chocolate chips, divided1 cup walnuts

Preheat oven to 350 degrees and spray baking pan with cooking spray. Using afood processor or blender, blend black beans, applesauce, cocoa powder, vanillaextract, baking powder, salt and ½ cup chocolate chips. Pour batter into pan andtop with remaining chocolate chips and walnuts. Bake 50 to 55 minutes or untiltoothpick placed in the center of the pan comes out clean.

Serves 16 (2-inch squares).

NUTRITION INFORMATION181 calories, 7g fat, 2g saturated fat, 27g carbs, 4g fiber,4g protein, 38mg sodium

Dietitian Says:Fool friends, family, the

mailman or whoever with thisrecipe! Using a Truvia or steviain the raw sweetener will saveabout 35 calories per serving,

which may or may not be worth itbecause it will have a distinctaftertaste. If the center is still

fudgy after 55 minutes, refrigeratefor a couple hours after cooling toobtain the desire texture. Theseare wonderful topped with some

vanilla frozen yogurt too. I’mgetting hungry just thinking

about them!


pumpkin carrot cake1 package carrot cake, such as Betty Crocker super moist carrot cake1 15-ounce can pure pumpkin¼ cup Greek yogurt

Optional frosting4 ounces fat-free cream cheese¼ cup light brown sugar¼ teaspoon nutmeg

Preheat oven to 350 degrees. Spray cake pan with cooking spray. Combine carrotcake, pure pumpkin and Greek yogurt to form a thick batter. Bake as directed oncarrot cake directions.

For the frosting, use an electric mixer to combine cream cheese, brown sugar andnutmeg. Apply to cake once cooled.

Serves 12.

NUTRITION INFORMATIONCake: 181 calories, 2.5g fat, 0.8g saturated fat, 19g carbs, 1g fiber,2g protein, 269mg sodium.Cake with frosting: 208 calories, 2.7g fat, 1g saturated fat, 42g carbs,1g fiber, 4g protein, 337mg sodium.

Dietitian Says:The endless possibilities of

cake-in-a-box! While this cakeis more earthy, feel free tointerchange it for your own

favorite cake. I’ve found thatwhite cake with the same amountof pure pumpkin, greek yogurt and

¼ cup chocolate chips makesawesome chocolate chip cupcakes.However wonderful these combos

sans oil and eggs may be, Idefinitely don’t recommendhaving them as a regular

occurrence in your diet, but if theoccasion calls for it, go to town!Just remember “everything in

moderation’ and you will be onyour way to not only a healthy

diet, but a happy one.

ill have what she's having

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