Foods That Fight Fat Delicious ways to lose up to 30 pounds a year

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contents The Foods That Fight Fat Fantastic Fiber Food #1: Whole Grains Fantastic Fiber Food #2: Beans Fantastic Fiber Food #3: Vegetables Fantastic Fiber Food #4: Fruits Five Fantastic Flat Belly Foods Weight Loss Strategies Recipes That Fight Fat Snacks Soups Entrées Side Dishes Desserts

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The Foods That Fight Fat

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an eating actually help you lose weight? You bet it can! That’s because fiber, a carbohydrate that’s in all plant foods, is a dieter’s best ally. Dietary fiber generally is characterized as “soluble” (dissolves in water; examples are beans, oats, strawberries, and apples) and “insoluble” (doesn’t dissolve in water; examples are whole wheat bread, brown rice, and carrots). Some fiber foods contain higher amounts of each type, but in fact, most plant foods contain a combination of both. Although fiber passes through our bodies undigested, fiber has been credited as instrumental in boosting health, from ushering “bad” LDL cholesterol out of the body to improving long-term glucose control in individuals

Fiber: How Much Do I Need?

Tufts University researchers measured the amount of fiber and fat that 824 women ate daily and found that the risk of being overweight or obese was up to 13 times higher in women getting less than 13 g of fiber per day and more than 35% of calories as fat, compared with those who ate more fiber and less fat. Recommended: For women, 24 g of fiber per day; for men, 30 g.

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THE FOODS THAT FIGHT FAT

with type 2 diabetes. The American Dietetic Association recommends a diet high in fiber-rich plant foods for the treatment of obesity, cardiovascular disease, and type 2 diabetes. This type of diet is lower in calories, often lower in fat (particularly saturated fat), larger in volume, and richer in micronutrients, all of which have beneficial health effects. In fact, a University of Minnesota study found that people who ate the most vegetables, fruits, and other fiber-rich foods lost 2 to 3 pounds more per month than those on lowerfiber diets—that can add up to a whopping 30 pounds in a year.

Fiber foods are not the only type that will help you lose pounds. The Prevention Flat Belly Diet recommends adding monounsaturated fats (MUFAs) to your daily diet, specifically to trim belly fat. This is a healthsaving move, because women with waist measurements of 35 inches or more are at greater risk for heart disease and diabetes than those with smaller measurements. For men, the magic number to stay under is 40 inches. So foods high in fiber and MUFAs are the foods that fight fat. Read on for information about how they can take you to weight loss and better health.

Fiber-Full Foods

Stock your pantry with foods that provide valuable dietary fiber as well as essential nutrients. Here’s how much fiber is in some of those foods.

Grains and Cereals ◗ ½ cup all-bran dry cereal—14 g ◗ 1 cup raisin bran cereal—7 g ◗ 1 cup oatmeal—4 g ◗ ½ cup cooked whole wheat spaghetti—3.4 g ◗ ½ cup cooked barley—3 g ◗ 1 slice (34 g) sprouted wheat bread—3 g ◗ 1 slice whole grain bread—2 g Beans and Lentils ◗ ½ cup cooked navy beans—9.5 g ◗ ½ cup baked beans, canned—9 g ◗ ½ cup cooked lentils—7.8 g ◗ ½ cup cooked black beans—7.5 g ◗ ½ cup cooked lima beans—6.7 g ◗ ½ cup cooked kidney beans—6.5 g ◗ ½ cup cooked chickpeas—6.2 g ◗ ½ cup edamame (soybeans)—5 g

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Vegetables ◗ ½ cup frozen peas—4.4 g ◗ ½ cup frozen mixed vegetables—4 g ◗ ½ cup canned pumpkin—3.5 g ◗ 1 cup broccoli—2.4 g ◗ 1 red bell pepper—2.4 g Fruits ◗½  cup fresh or frozen red raspberries—5.5 g ◗ ½ Asian pear—5 g ◗ ½ cup cooked artichokes—4.5 g ◗ ½ cup raw blackberries—3.8 g ◗ ¼ cup dates—3.6 g ◗ 1 apple with skin—3.3 g ◗ ¼ cup dried plums—3 g ◗ 1 nectarine—2.3 g Nuts ◗ 24 almonds (1 ounce)—3.3 g ◗ 28 peanuts (1 ounce)—2.3 g ◗ 15 walnut halves (1 ounce)—2 g 

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Fantastic Fiber Food #1

Whole Grains

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few years ago, if you wanted to buy steel-cut oats, unhulled barley, and toasted buckwheat groats (kasha), you had to make a special trip to the natural foods store. Today, regular supermarkets, not to mention entire supermarket chains, are devoted to whole foods. Many even carry whole grains in bulk, which is often a better value than boxed grains. Whole grains deserve our admiration not only for their poundsoff value but also for their healing potential. Both beans and whole grains provide fiber, B vitamins, iron, and protein, but grains have some key cancer and heart disease fighters

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that beans don’t. For example, oats are rich in avenanthramide, an antioxidant that helps protect the heart. Other grains contain antioxidants such as tocopherols, flavonoids, and phenolic acid, which are thought to protect your digestive tract. There are lots of ways to get the whole grain servings you need. Use them in stuffings, soups, casseroles, salads, pilafs, and nontraditional risottos. Here are more details on these fiber foods and what they can do for you. ◗ Barley—Hulled (whole grain) is the most nutritious and has been shown to knock down bad cholesterol and decrease blood sugar and insulin levels. Pearl barley is polished to remove

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Fantastic Fiber Food #1: WHOLE GRAINS

the outer bran layer. Quick-cooking barley is sold in boxes. (See “Potatoes” on p. 13 to learn how resistant starch in barley helps with weight loss.) ◗ Buckwheat—Available as buckwheat groats or more intensely flavored toasted buckwheat groats, called kasha. ◗ Bulgur—This grain (cracked partially cooked wheat seeds) is used to make tabbouleh, the classic whole wheat salad. It’s a good source of iron and magnesium. ◗ Corn tortillas—They’re made with whole corn, shown to have almost twice the antioxidant activity of apples. And they’re quick calorie cutters. Opt for two 6-inch soft yellow corn tortillas instead of the same size flour versions, and you’ll save around 70 calories. To avoid additives, the ingredients list should have only three items: stone ground corn, water, and lime. ◗ Millet, hulled—If you feed the birds in your backyard, you’re familiar with millet. This seed is easily digested because it is alkaline, whereas most other grains are acidic. ◗ Oats—Whole groats, steel-cut, and old-fashioned are the types you should buy. ◗ Popcorn—High in fiber, it’s low in calories when air-popped. ◗ Quinoa (pronounced KEEN-wa)— This is a high-protein grain originating in South America. When cooked, its light texture belies the fact that it’s packed with more protein than any

other grain. Be sure to rinse well under cold water before cooking to remove a bitter-tasting substance called saponin that coats the seeds. ◗ Rice—Opt for brown rice in long and medium grain or in more exotic incarnations such as basmati, with its enticing aroma and flavor. Convenient instant brown rice is sold in boxes, and cooked brown rice is available frozen. (See “Potatoes” on p. 13 to learn how resistant starch in brown rice helps with weight loss.) ◗ Teff—These seeds of a North African grass resemble millet but are tinier. High-protein teff contains all eight essential amino acids. ◗ Triticale—Berries that offer a full-bodied texture and light rye flavor. They can be sprouted for a nice addition to salads. ◗ Whole grain bread—This is probably the first change to make when going high fiber. Replace white bread with 100% whole grain bread. ◗ Whole wheat pasta—This pasta has more fiber, calcium, magnesium, and phenolic acid than regular pasta. If it’s easier for you, start the switch by mixing regular and whole wheat pasta half and half. ◗ Wild rice—This is actually a native long-grain marsh grass that enjoys a gourmet reputation for its nutty flavor and toothsome texture. It’s rich in B vitamins such as niacin and folate and also contains tocopherols.

Maintaining Grains

When shopping for grains, look for a store that does a brisk business in whole grains so that the inventory turns over quickly. Whole grains contain more natural, nutritious oil than refined grains, so they are more perishable. When you get them home, store the grains in an airtight container in a cool dark spot, the refrigerator, or the freezer.

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Fantastic Fiber Food #2

Beans

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eans are delicious and low calorie, and they fill you up for hours. Beans have an amazing nutrition track record: Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less “bad” fat and one-third more fiber than those who avoid these nutritional gems. (See “Potatoes” on p. 13 to learn how

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resistant starch in beans also helps with weight loss.) One cup of beans provides a whopping 13 g of fiber—which is half of what we need daily—with no saturated fat. Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies also tie beans to a reduced risk of heart disease, type

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Fantastic Fiber Food #2: BEANS

2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant foods, beating out both blueberries and cranberries. Dried beans, lentils, and some grains contain good amounts of protein and virtually no fat of any kind, but they are often categorized as carbohydrates because that is their predominant nutrient. If feeling hungry on a weight loss program is a challenge for you, the solution may be to eat more dried beans and lentils. The latest Dietary Guidelines advise eating 3 cups every week, and the canned varieties do count! Keep bloating (and embarrassing gas) to a minimum by popping a Beano supplement before you eat or sipping peppermint tea after. Here are three bean shopping tips from Cynthia Sass, MPH, RD: Buy canned: They’re just as healthy Bagged dried beans need to be soaked and then boiled for hours before they’re ready to eat. They’re generally less expensive than canned and have

no added ingredients, including salt. But canned varieties, which are ready to eat, can be just as nutritious. Go for low sodium Low-sodium canned beans have two-thirds less sodium than regular canned beans. That’s a decrease from about 720 mg per cup (a third of the daily max of 2,300 mg) to 220 mg. Rinsing beans in a colander under cold water for 1 minute will wash away about a quarter of the sodium. Look for vegetarian versions Baked and refried are two of my personal favorites because both are seasoned and versatile. I sometimes eat baked beans on whole grain toast for breakfast, and I love using refried pinto and black beans in dips, burritos, and even dinner salads. But both varieties are traditionally prepared with lard or bits of pork, which add calories, cholesterol, sodium, and saturated fat. Luckily, you can easily find vegetarian versions of each. Choosing vegetarian refried beans reduces the saturated fat content from 16% of the daily value (DV) to zero per cup and adds a bonus 2 g of protein—and they taste just as delicious.

Health Benefits: Bean by Bean

The key nutrients in each bean vary by type. Give your body a broader range and reap the anti-aging and disease-fighting benefits by mixing it up. Black—Rich in anthocyanins, the same heart disease– and cancer-fighting antioxidants that are found in grapes and cranberries. Garbanzo (chickpeas)—One study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%. Kidney—The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has been linked to Alzheimer’s disease. Navy—Potassium regulates blood pressure and normal heart contractions. Pinto—Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.

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Fantastic Fiber Food #3

Vegetables

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he secret to youthful skin, healthy bones, sharp memory, and disease prevention can be found in your fridge. The more colorful your diet, the more antioxidants you get. These compounds reduce overall cellular damage and prevent the hardening of the arteries that can lead to heart disease, stroke, even memory loss. “Every hue—green, yellow, orange, red, purple, and even white—signifies a different class of nutrients, each of which offers a unique benefit,” explains USDA research chemist Ronald Prior, PhD, who was among the first researchers to measure the antioxidants in food that protect us as we age.

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Here are just some of the vegetables that, along with pound-cutting fiber, contain anti-aging compounds.

Beets Beets are naturally sweeter than any other vegetable, which means they pack tons of flavor underneath their rugged exterior. Like spinach, this crimson vegetable is one of the best sources of both folate and betaine, two nutrients that work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments—called betacyanins

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Fantastic Fiber Food #3: VEGETABLES

—that give beets their color have been proved to be potent cancer fighters in laboratory mice. Heating beets actually decreases their antioxidant power, so try to eat them fresh. For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon. You can also eat beet leaves and stems, which are also packed with vitamins, minerals, and antioxidants. Simply cut off the stems just below the point where the leaves start, and wash thoroughly. They’re now ready to be used in a salad or to sauté along with a minced clove of garlic and a tablespoon of olive oil, over medium-high heat. Cook until the leaves are wilted and the stems are tender. Season with salt and pepper and a squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.

Broccoli and Company Broccoli and its cruciferous cousins— cabbage and cauliflower, for example— not only have lots of fiber but also sport sulforaphanes and other cancer-fighting phytonutrients such as beta-carotene.

Research shows that sulforaphane may help stop the growth of—and even destroy—ovarian cancer cells. In fact, pick any life-threatening disease —cancer, heart disease, you name it—and eating more of the cabbage family may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of cruciferous veggies slashed the risk of dying from any cause by 26% among 6,100 people studied for 28 years. University of Minnesota researchers say that veggies in this family may reduce inflammation that can lead to blocked arteries. Cabbage is high in fiber (savoy is tops with 4 g per cup) and vitamin C (28 mg per ½ cup cooked). Hundreds of varieties exist, but you’ll most often find green and red cabbage, crinkleleafed savoy, and barrel-shaped napa in markets.

Carrots One cup of chopped raw carrots contains just 52 calories and 12 g of carbohydrates. Half of the carbs are from natural sugar; the rest are from heart-healthy fiber and complex carbohydrates.

Boost Broccoli’s Benefits Boiling or steaming broccoli can deplete, respectively, 34% and 22% of its vitamin C stores, says a study published in the Journal of Food Science. But microwaving it instead preserves more than 90% of this cancer-fighting nutrient. During boiling and steaming, nutrients leach into the added liquid, which is usually discarded. Microwaving, on the other hand, cooks vegetables by heating up their natural water content. Just stir halfway through to ensure food cooks evenly!

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Carrots also offer many health benefits. Fiber and beta-carotene, which are both linked to improved blood sugar control, are abundant in carrots. And a half-cup has more than four times the amount of vision-boosting vitamin A that you need in one day. Plus, carrots are packed with falcarinol, a phytochemical that may help protect you against colon cancer.

Greens

Super Food: Celery This crunchy veggie has a unique combination of disease‑preventing vitamins, minerals, and phytochemicals. It also . . . ◗ Helps you stay slim Celery sticks can satisfy an urge to munch with virtually no calories—one large rib has just 10 calories and 1 g of filling fiber. ◗ Keeps your blood pressure down Celery contains pthalides, rare compounds that lower your blood pressure by relaxing artery walls. ◗ Lowers cancer risk This veggie packs a dose of apigenin, a potent phytochemical that protects against cancer by inhibiting gene mutations.

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Ramp up your disease-fighting power by loading up on leafy green vegetables. Adults who ate at least one portion per day were half as likely to develop lung cancer as people who’d eaten them fewer than five times per week, according to a study by Spanish researchers. The veggies are rich in vitamins A and C and flavonoids, which all may play a role in protecting against cancer. For the record, all lettuces have teeny amounts of calories, fat, and protein. However, they diverge in their levels of vitamins, minerals like calcium, and phytochemicals like lutein, a great eye protector. Usually, the richer the lettuce’s color, the healthier. But 1 cup of any salad green brings you one serving closer to the recommended nine daily servings of fruits and veggies. Arugula High in folate, lutein, and zeaxanthin Kale Rich in vitamin A, vitamin C, vitamin K, and calcium Red leaf lettuce High in vitamin A and vitamin K Romaine Loaded with folate, vitamin A, and vitamin C Spinach Lots of folate, vitamin A, vitamin C, vitamin K, lutein, and zeaxanthin Swiss chard Excellent source of vitamin K, lutein, and zeaxanthin Watercress Lots of vitamin K, vitamin C, lutein, and zeaxanthin

Peppers Sweet bell peppers—especially vitamin C–packed red peppers—are delicious healthful food choices. But, it turns out, hot peppers are wonderful weight loss aids. Australian scientists determined that overweight people are more likely to burn body fat after consuming a meal that contains chili peppers than after one that isn’t packing heat. That’s because study

FOODS THAT FIGHT FAT

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Fantastic Fiber Food #3: VEGETABLES

Potatoes

participants’ levels of insulin—a hormone that signals your body to store fat—were 32% lower following the spicy meal. Capsaicin, the chemical that makes chili peppers hot, may improve the liver’s ability to clear insulin from the bloodstream after a meal, says study author Madeleine J. Ball, MD. Although the researchers used high amounts of capsaicin in the study, you can get some of the benefit simply by dousing your dinner with as much Tabasco sauce as you can handle. Capsaicin is a versatile cure-all, known to reduce inflammation, boost metabolism, and even kill headaches. Scoville heat units (SHU) gauge the level of capsaicin in a chili pepper, and the higher the number is, the more heat—and aid—the pepper delivers. Here’s the heat range for four hot peppers—and a way to incorporate them into your daily diet.

1. Poblano

SHU: 2,500+

Grill, peel off the skin, and slice. Add to tacos and quesadillas.

2. Serrano

SHU: 10,000+

Mince and mix with tomatoes, onions, and lime juice.

3. Thai Bird

SHU: 50,000+

Combine with coconut milk and lime juice for an Asian marinade.

4. Habanero

SHU: 100,000+

Add a teaspoon to diced mangoes and onions for an incendiary salsa.

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One medium baked potato has only 161 calories, plus 4 g of filling fiber. When scientists from the USDA’s Agricultural Research Service tested more than 100 potato varieties, they discovered 60 different vitamins and phytochemicals. For starters, they found flavonoids (which are credited with improving heart health and protecting against lung and prostate cancers) including quercetin, which may boost immunity. The USDA researchers found that potatoes are loaded with kukoamines, plant chemicals that help lower blood pressure. In addition, one medium baked potato (including the skin) provides 20% of your

Slimming Potato Salad

Take advantage of the resistant starch in chilled cooked potatoes by making a fat-burning potato salad. Boil new potatoes in water until cooked through. Cut into ½-inch slices, and then quarter them. Toss with olive oil, red wine vinegar, Dijon mustard, and chopped fresh parsley, and chill. 

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daily potassium, a known hypertension fighter. Then, there’s the phenomenon of resistant starch: If you chill a cooked potato before you eat it, its resistant starch, a special type of dietary fiber, could help you lose weight. Resistant starch “resists” digestion in the body and improves blood sugar control, boosts immunity, and may even reduce your cancer risk. In addition to potatoes, it’s found in barley, beans, brown rice, corn, and yams. In cooked starchy foods, resistant starch is created during cooling. Cooking triggers starch to absorb water and swell, and as it slowly cools, portions of the starch become crystallized into the form that resists digestion. Cooling either at room temperature or in the refrigerator will raise resistant starch levels. Just don’t reheat. That breaks up the crystals, causing resistant starch levels to plummet. Here’s how resistant starch affects weight. It ups your calorie burn Unlike some types of fiber, resistant starch gets fermented when it reaches the

large intestine. This process creates beneficial fatty acids, including one called butyrate, which may block the body’s ability to burn carbohydrates. “This can prevent the liver from using carbs as fuel and, instead, stored body fat and recently consumed fat are burned,” explains Janine Higgins, PhD, nutrition research director for the University of Colorado’s Adult and Pediatric General Clinical Research Center. In your body, carbohydrates are the preferred source of fuel, like gasoline that powers your car’s engine. Butyrate essentially prevents some of the gas from getting into the tank, and your cells turn to fat as an alternative. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch created a 20 to 30% increase in fat burning after a meal. It shuts down hunger hormones Animal studies have found that resistant starch prompts the body to pump out more satiety-inducing hormones. A meal with resistant starch triggers a hormonal response to shut off hunger, so you eat less. Research shows that you don’t reap this benefit from other sources of fiber.

Fruits and Veggies 101

To make health-giving fruits and vegetables convenient, cut them and store them to grab for snacks or lunches. Store sliced or chunked fruit and vegetables in airtight containers or zip-top bags because circulating air can carry mold spores from one food to another. But even snug seals can’t keep produce fresh forever. Once cut, it immediately starts losing nutrients such as vitamin C, so don’t prepare more than you can use in 2 days. To help the food in short-term storage stay good as long as possible, “wash and thoroughly rinse your hands before cutting produce,” says Jackie Newgent, RD, a food industry consultant in New York City. “Refrigerate within 2 hours of slicing and dicing, and be sure to double-check that the fridge is set below 40ºF.” Also, avoid putting your snacks in water for an extended period to keep them crisp; it may promote the spread of bacteria.

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Fantastic Fiber Food #4

Fruits

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n the plant groups, fruits are highest in fiber. They’re low in fat, sugar, sodium, and calories. Because fresh fruit offers the most nutrients, it is always your best choice. Eating plenty of fruits may be an easy way to keep your mind at its best. When French scientists tracked the eating habits of 1,640 adults over 10 years, those who ate the most flavonoids— powerful antioxidants found in fruits, veggies, and teas—stayed the keenest. Those on fruit-heavy diets did better on standard tests measuring language skills, logic, and memory. For the staysharp benefit, all you need is one-sixth of a grapefruit, ¼ cup of blueberries, or two sweet cherries daily. Here are some great fruits that are full of fiber and disease-fighting compounds.

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Apples One a day may keep the doctor away, but three a day may help you drop pounds, according to research from the University of Rio de Janeiro, Brazil. More important, apples are exceptionally high in antioxidants, which can help offset the damage caused by free radicals, an unfortunate by-product of daily exercise. The perfect protein/fat addition? Natural unsweetened nut butters. Just spread them on sparingly to keep calories under control. Large-scale studies prove that people who eat apples fight off diseases that can cut lives short. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red 

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Which Apple Do I Want?

Braeburn—Crisp, sweettart, and with a distinct aroma, the Braeburn is a perfect snacking apple. Empire—This hybrid of McIntosh and Red Delicious is slow to spoil, making it perfect for the fruit bowl. Golden Delicious—Its thin skin means you can skip the peeler—and retain more antioxidants—when baking. Granny Smith—The super tart flavor blends well in salads and with sharp cheeses. Jersey Mac—This earlyseason apple ripens in the summer and tastes like the McIntosh. Jonagold—With a honeylike flavor, Jonagolds are great for baking. McIntosh—Canada’s national apple is available year-round and offers a mellow sweet-tart flavor. Red Delicious—The peel has more antioxidants than other popular types of apples.

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wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes. Apples are a major source of antioxidant flavonoids; eating one every day provides the same antioxidant boost as a megadose (1,500 mg) of vitamin C, according to a review published in Nutrition Journal. Apples also contain a healthy dose of soluble fiber that can help cut cholesterol.

Berries Berries—blackberries, blueberries, raspberries, strawberries, and others—offer nutrients and fiber. Plus, they are convenient, whether fresh or in frozen loose-packs with nothing added. All berries contain ellagic acid, a phytochemical believed to help prevent cancer, with raspberries and strawberries ranking among the top providers. All berries contain large amounts of vitamin C. For example, ½ cup of blackberries has 15 mg, 25% of the DV. Antioxidant polyphenols, such as those found in blueberries, cranberries, and strawberries, may help preserve brain function. And cranberry juice appears to have a compound that keeps bacteria from gaining a foothold on the surface of the urinary tract, thus preventing urinary tract infection.

Citrus Fruit Citrus fruits are nature’s gift: colorful, sweet, and packed with immune-boosting nutrients. Although getting enough C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. “Normal blood levels of vitamin C are absolutely critical for optimal immunity,” says Simin Nikbin Meydani, DVM, PhD, a professor of nutrition and immunology at the Friedman School of Nutrition Science and Policy and Sackler Graduate School at Tufts University. And research conducted at Purdue University has revealed that the C in citrus juices may boost your body’s absorption of the cancerfighting compounds in tea. But bear in mind: Your

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Fantastic Fiber Food #4: FRUITS

The Power of the Peel

When you squeeze a lemon (or peel an orange), save the skin. Scientists at De Montfort University in the United Kingdom found that a compound in tangerine peel called salvestrol Q40 kills an enzyme that spurs the growth of human cancer cells. Previous research has shown that limonene, a compound found in lemon, orange, and grapefruit peel, might also decrease cancer risk. Zest the well-washed fruit (toss the bitter white pith), and add to soups, baked goods, yogurt, or hot tea.

How to Buy, Store, and Serve Citrus Search for extraheavy fruits—more weight means more juice and additional nutrients. Then, eat them out of hand or prepare a delicious dessert from the recipe section. CLEMENTINE Health benefit At 35 calories each, these are a nutritional bargain. Tastes Tangy-sweet Buying tip Clementines are often sold in crates; look through the bottom slats to spy any damaged specimens. GRAPEFRUIT Health benefit Red grapefruit might help lower levels of LDL cholesterol, according to research published in the Journal of Agricultural and Food Chemistry. But beware: Grapefruit juice should not be

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consumed with several prescription drugs, including cholesterollowering statins. Tastes Bittersweet Buying tip Skin should feel springy yet firm. KEY LIME Health benefit This citrus is brimming with phytochemicals, such as hesperidin, which may protect against cancer. Tastes Sweettart Storage tip Humidity keeps limes juicy; store in a plastic bag in the refrigerator for up to 10 days. MEYER LEMON Health benefit The zest is also a good source of limonene, an antioxidant compound that may help prevent cancer. Tastes Sweet and tangerine-like (best for desserts) Serving tip Use this extrasweet lemon for lemonade.

NAVEL ORANGE Health benefit This winter stalwart is known for its high vitamin C content; one fruit supplies 93% of the daily value. Tastes Sweet and juicy Buying tip Green skin isn’t a sign that it’s underripe. TANGELO Health benefit One fruit delivers 4% of the daily value of bonestrengthening calcium. Tastes Sweet-tart and juicy Serving tip Pair with crisp fruits, such as apples and pears, in a salad for a megadose of vitamins. TANGERINE Health benefit Supplies thiamin, a B vitamin your body needs to produce energy from carbohydrates. Tastes Juicy and subtly tart Serving tip Use its juice in dressings or marinades. 

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body doesn’t store vitamin C, so you need to replenish your supply every day. You’ll get almost a day’s worth in one orange or grapefruit, 6 ounces of orange juice, or two clementines.

Exotic FruitS Figs, kiwifruit, lychee, and such are new eating adventures for many in the U.S.; we’re just beginning to benefit from their health-promoting power. One large Asian pear has nearly 10 g of cholesterol-lowering fiber, about 40% of your daily need; a large apple has about half that much. People who ate the most fiber had the lowest total and “bad” cholesterol levels, according to a study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Figs hail from Asia, Africa, and southern Europe. Six fresh figs have 891 mg of blood pressure–lowering potassium, about 25% of your daily need—about double what you’d find in one large banana. In a 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. In addition, figs are one of the best fruit sources of calcium, with nearly as much per serving (six

figs) as ½ cup of fat-free milk! Guava may be the ultimate highfiber food: There’s almost 9 g of fiber in every cup. That same cup has nearly five times as much skin-healing vitamin C (it’s a key ingredient in collagen production) as a medium orange (377 mg versus 83 mg)—that’s more than five times your daily need. Women who eat a lot of vitamin C–packed foods have fewer wrinkles than women who don’t eat many, according to a study that tracked the diets of more than 4,000 American women ages 40 to 74. Guava can protect against foodborne pathogens such as Listeria and Staph, according to research by microbiologists in Bangladesh. Also,

The Organic Guarantee

Here’s a fast way to find organic produce at the grocery store: Look at those pesky stickers. A 4-digit number means the food was conventionally grown; a 5-digit number beginning with 9 means it was grown organically. “If you buy a conventional banana at the grocery store, the sticker will read 4011. An organic one will say 94011,” says Barbara Haumann, spokesperson for the Organic Trade Association. Our recommendation: Check for the 9 on produce you eat most often.

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Fantastic Fiber Food #4: FRUITS

Exotic Fruits: From Store to Table Exotic fruits can make a wonderful addition to meals and recipes. Shopping for them, however, need not be a foreign experience. ASIAN PEAR Buying tip Shop for blemish-free, yellow-brownish pears that have a fragrant aroma and feel firm. Some pears are speckled in appearance; the markings shouldn’t affect flavor. Serving tips Serve diced pear in a salad of Boston lettuce, walnuts, and mandarin oranges. Or, make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft. FIGS Buying tip Shop for figs that are dry on the surface and feel heavy in the hand. A perfectly ripe fig may have slight cracks that are bursting with the fruit’s sweet syrup. Serving tips Add chopped figs to cold cereals or oatmeal. They add sweetness when added to a side dish of rice. GUAVA Buying tip A ripe guava has a flowery fragrance, gives a bit to the touch, and has a thin, pale green to light yellowish rind. Serving tips The entire fruit is edible, from the rind to the seeds. Serve guava by adding it to fruit cobbler recipes (the tiny seeds are edible), or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend ½ banana, ½ ripe guava, a handful of

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strawberries, ½ cup soy milk, and a few ice cubes. KIWIFRUIT Buying tip Kiwifruit should be free of blemishes and give slightly to the touch. The entire fruit, whose shape resembles a brown egg covered with downy hair, is edible, although some prefer to peel it. Serving tip Slice it, and serve in salads or desserts, or as a garnish. LYCHEE Buying tip Shop for lychee with few black marks on the rough, leathery shell, which can be anywhere from red to brown in color. Look for fruit that gives when pressed gently. Shells should be intact and the fruit attached to the stem. Prep tip Peel or break the outer covering just below the stem; use a knife to remove the black pit. Serving tip Add to stir-fries to add a sweet, grapelike flavor. PAPAYA Buying tip Shop for a papaya with yellow golden skin that yields to gentle pressure. Prep tip Cut it lengthwise and discard the black seeds. Scoop the flesh using a spoon and sprinkle with lemon juice. Serving tip Combine chopped papaya, mango, red bell pepper, red onion, raspberries, lemon juice, and cilantro for a fruit salsa.

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a cooperative study by the USDA and Thai scientists found that guava has as much antioxidant activity as some well-known superfoods like blueberries and broccoli (though every plant contains a different mix of the healthful compounds). One cup of kiwifruit provides 20% of daily fiber needs. Food scientists at the University of California, Davis, found that kiwifruit grown without pesticides end up with higher levels of heart-healthy polyphenols and vitamin C than conventionally grown fruits. Polyphenols repel bugs, which find their taste bitter; when chemical pesticides (a no-no in organics regulation) aren’t used, the plants produce more of these good-for-you substances to increase their chances of survival. A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as a polyphenol powerhouse). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. “Polyphenols act like a force field, helping to repel foreign invaders from damaging your cells,” says David Grotto, RD, author of 101 Foods That Could Save Your Life! A test-tube and animal study from Sichuan University in China found that lychee may help to prevent the formation of breast cancer cells, thanks to the fruit’s powerful antioxidant activity. Papaya is one of the top sources of beta-cryptoxanthin, which research suggests can protect against lung cancer. Like

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watermelon, it is also a rich source of lycopene. “Although there is currently no recommendation for how much lycopene you should consume in a day, research shows that the nutrient may protect against several different types of cancer, including stomach, endometrial, and prostate,” says Grotto.

Melons Melons are marvelous for your health. Both watermelons and muskmelons—which include honeydews, Crenshaws, and a few other melons— provide folate, a B vitamin that has been shown to lower the risks of birth defects and heart disease. Melons also contain potassium, which is essential for keeping blood pressure at healthy levels; Crenshaws and honeydews are especially good sources. The soluble fiber in melons keeps the digestive tract happy while moving out excess cholesterol at the same time, which pleases your heart. Cantaloupe is bursting with carotenoids. A study in the Netherlands found that eating carotenoid-rich fruits was linked to a 35% lower risk of developing age-related macular degeneration, the leading cause of irreversible blindness in developed countries. It

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Fantastic Fiber Food #4: FRUITS

also offers protection against cataracts. A study found that women who got the most vitamin A through diet had a 39% reduced risk of developing cataracts. Another study showed that people whose diets included the most vitamin A had half the risk of cataract surgery.

Tomatoes Juicy, sweet tomatoes plucked fresh from the vine are one of summer’s greatest pleasures. No matter how you slice them, these savory fruits add an irresistible tang to salads, sauces, salsas, and more. They’re also packed with vitamin C, potassium, fiber, and lycopene, the pigment that colors tomatoes red— and fights disease. Traditionally, people have viewed lycopene as a “male nutrient” that protects against prostate cancer. But evidence shows it can protect women’s hearts, too. A study of

almost 40,000 women at Brigham and Women’s Hospital in Boston found that those who ate more than seven servings of tomato-based food products a week cut their risk of cardiovascular disease by 30%. Tomatoes and products such as ketchup and salsa may also protect against lung and stomach cancers as well as cataracts in women and men, says Edward Giovannucci, MD, a professor of nutrition at the Harvard School of Public Health. Interestingly, when scientists at Ohio State University made two batches of sauce—one with tangerine tomatoes and one with red Roma (plum) tomatoes—they found that people absorbed about 2½ times as much lycopene from the orange-hued dish. The lycopene in tangerine tomatoes may be more fat soluble, which eases absorption. If you prefer to stick with reds, heat them so you get more lycopene.

Strokebuster: Vitamin C Pile your plate high with vitamin C–rich foods to slash your stroke risk. Scientists in the United Kingdom tracked more than 20,000 people for almost 10 years. Those who ate the most vitamin C had a 42% lower risk of stroke than people who ate the least. Because your body doesn’t store C, it’s safe to get up to 25 times the daily recommendation (75 mg for women) each day.

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HEART HELPER

VITAMIN C POWER (% DAILY NEED)

Yellow bell pepper (1 cup, chopped)

365%

Broccoli (1 stalk)

142%

Papaya (1 cup, cubed)

115%

Strawberries (1 cup, whole)

113%

Brussels sprouts (1 cup, whole)

100%

Kiwifruit (1 medium)

94%

Orange (1 medium)

93%

Cantaloupe (1 cup, cubed)

78%

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Five Fantastic Flat Belly Foods

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onounsaturated fats (MUFAs for short, pronounced MOO-fahs) come from the healthy oils found in plant foods such as olives, nuts, and avocados. MUFAs have been linked to overall weight loss in previous studies, including a report published in the British Journal of Nutrition, which found that a MUFA–rich diet helped people lose small amounts of weight and body fat without changing their calorie intake. Another report found that a breakfast high in MUFAs could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. However, it’s the additional health benefits that make this type of dietary fat so unique. Not only can it prevent and control type 2 diabetes and reduce the risk of heart disease (by lowering “bad” LDL cholesterol levels and boosting the “good” HDL), but a 3-year Italian study found that diets high in MUFAs from nuts and olive oil also helped reduce markers of inflammation, a known trigger for aging and disease. These five can’t-live-without-’em foods are packed with MUFAs, those good-for-you fats that protect you

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from chronic disease and, according to research, can help you lose fat, specifically around your middle: (1) oils, (2) nuts and seeds, (3) avocados, (4) olives, and (5) chocolate. Eat one serving of any of these at every meal to help reduce your accumulation of dangerous belly fat and control your calorie intake. (Be sure to include the calories from the MUFAs in your count.) You’ll lose inches and pounds, too—especially around your waistline.

1. Oils These include canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, and walnut oil. One serving equals 1 tablespoon. Here’s how you can use these oils. ◗ Stir-fry with sesame, peanut, or canola oil. ◗ Pan-fry in walnut or olive oil. ◗ Add walnut, sesame, or olive oil to marinades. ◗ Bake with safflower, soybean, or sunflower oil. ◗ Use flaxseed oil in salad dressings; it cannot be used for cooking.

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Five Fantastic FLAT BELLY FOODS

◗ Spread pesto on a sandwich, drizzle it over soups or grilled foods, or toss it with rice or pasta.

2. Nuts and Seeds Almonds, almond butter, Brazil nuts, cashew butter, chunky natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, smooth natural peanut butter, sunflower seeds, sunflower seed butter, tahini (sesame seed paste), and walnuts fall into this category of MUFAs. One serving equals 2 tablespoons. It’s easy to take these MUFAs in a lunch or to cook with them. ◗ Eat nuts and seeds as a snack. ◗ Sprinkle them on a salad. ◗ Spread nut butters on crackers, bread, or fruit. ◗ Stir nut butters into soups and sauces to add body and flavor.

3. Avocados The denser Hass variety packs nearly twice the amount of good fat as the bright green–skinned Florida varieties. A serving is ¼ cup. Here are a few serving suggestions.

◗ Slice, and serve with a salad or any entrée. ◗ Chop, and fold into store-bought salsa. ◗ Mash with lime juice, salt, and pepper, and use in place of mayo on a sandwich. ◗ Add minced scallions and cilantro to the mashed avocado above, and you’ll have guacamole for a dip.

4. Olives Try black olives and green olives (more MUFAs than black), or a tapenade made from either type. Ten large olives or 2 tablespoons of tapenade equal one serving. Keep olives and tapenade on hand for these uses. ◗ Serve olives as a snack. ◗ Sprinkle sliced olives on pizzas, salads, or pastas. ◗ Spread tapenade on crackers or sandwiches.

5. Chocolate Dark or semisweet chocolate—as a candy treat, chips, shavings, or chunks—is MUFA rich and high in antioxidants. A serving is ¼ cup. Eat them any way you crave. Just be sure to watch the amount, because they are high in calories.

The Best Oil for Your Belly

Olive, a healthy oil for your heart, may also benefit your stomach. Microbiologists at the University Hospital of Valme in Seville, Spain, combined virgin olive oil with H. pylori—the bug that causes most peptic ulcers and some types of stomach cancer—in a test tube of stomach-like acid. The oil knocked out eight different strains of the powerful bacteria, three of which even antibiotics couldn’t defeat. Researchers credit olive oil’s high level of polyphenols, compounds that have strong antibacterial properties. Look for virgin or extra virgin on the label. These oils, from the first pressings of olives, pack the most polyphenols.

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Weight Loss Strategies

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ore than 60% of Americans say they want to lose weight. But what is surprising: Most of us don’t stick to the diet plans found in books, according to market research. In fact, the most popular—and successful—diet today is the one we make up ourselves. “The key is to take a few proven weight loss tricks and personalize them,” says nutritionist Lisa Young, PhD, an adjunct professor at New York University. So rather than adapting your life to fit a set of rules, you adapt the rules to fit your life. Here are popular strategies backed by solid research and smart, practical ways to make them work for you.

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Cut Carbohydrates It’s simple math, really: The average American eats about twice the recommended daily servings of grains (many in the form of refined flour products such as white bread, pasta, and sweets), plus about 20 teaspoons of sugar (mostly from sweetened drinks). Eliminating those nutrient-wimpy simple carbs cuts a big source of empty calories; skipping even just one 20-ounce cola every day saves you 17 teaspoons of sugar, 250 calories—and about 26 pounds over the course of a year! Your body needs carbohydrates for energy; what you should do is eat smaller amounts of healthier ones, says Kathy McManus, RD, director of

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WEIGHT LOSS STRATEGIES

nutrition at Brigham and Women’s Hospital in Boston. Here’s how: Choose whole grains They’re an important source of nutrients and help keep your blood sugar steady between meals and your appetite in check. (For more info, see p. 6.) Have just one with every meal and snack That’ll get you the appropriate five or six servings a day. To control portions, picture your plate as a clock, and limit your carbs to the space between noon and 3 pm. Balance the bad carbs If you do eat refined foods such as white bread, pair them with a food that has protein or healthy fat, like hummus. That will help nix a blood sugar spike-and-crash, says Cathy Nonas, RD, director of the Diabetes and Obesity Programs at North General Hospital in New York City.

Eat High-Volume Foods When you’re hungry, you want to eat. Choose foods high in water and fiber and low in calories (think salad and broth-based soup), and you can eat a lot, feel full, and lose weight. Consuming supersize portions activates stretch receptors in your stomach, which then fire off “full” signals to your brain—but you’ve filled up and stretched without overdoing it on calories. Add heft to every meal by reducing your portion of low-volume foods and folding in high-volume (but low-cal) ones. Fruits and vegetables, which are 80 to 95% water, are good additions, as are air-filled foods, such as puffed cereal instead of flat flakes. For example, try these swaps to fill your belly faster with more nutrients but far fewer calories: ◗ Low volume Dried fruit and nut mix

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◗ High volume Fresh fruit, like strawberries or grapes, and ¼ cup of nuts ◗ Low volume Rice ◗ High volume Half your usual amount cooked with a box of frozen veggies

Start a Food Diary Journaling helps expose bad habits that may otherwise fly under the radar, so you can change them. “When you write down what you eat, you eat less,” says Anne Fletcher, RD, author of Thin for Life. A study from Kaiser Permanente Center for Health Research showed that keeping a food diary was a better predictor of weight loss than even exercise! Beat journal boredom—and the guilt that comes with committing that cookie to paper—by planning your ideal eating day: Essentially, keep a “reverse” diet diary where you map out your menu ahead of time and try to stick to it. Track your victories, too: Buy gold star stickers, and put one in your planner for every serving of veggies. “The positive reinforcement builds confidence and motivation, and that’s key to success,” says McManus.

Keep Portions in Check Healthy eating is about being mindful of how much you consume. Portion control cues can help: a baseballsize serving for chopped veggies and fruits; a golf ball for nuts; a fist for rice and pasta. Also, swap higher-calorie healthy foods for high-fiber, lower-cal varieties like these: ◗ Fruit A ½-cup serving of strawberries has 23 calories, while a medium banana has more than 100. An orange 

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has almost half the calories of a glass of orange juice. More low-cal picks include melon and blueberries. ◗ Vegetables Per 1 cup, raw spinach has 7 calories and boiled eggplant contains 35 calories; mashed sweet potato, however, has 249. ◗ Whole grains Two full cups of airpopped popcorn (a whole grain) has about the same number of calories as three little whole wheat crackers.

Divide Your Plate Here’s a simple rule to help cut extra pounds: Fill half your plate with fruits and veggies and the other half with

equal parts grains and protein. “You’ll cut up to 30% of calories with this simple change,” says Cynthia Sass, MPH, RD.

Drink Water Water is not just a thirst quencher—it actually speeds the body’s metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects’ metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body’s efforts to warm the water, but the rest was due to the work the body did to absorb it.

How Many Calories?

Knowing your ideal calorie goal prevents weight gain and helps you lose. Use this simple equation to find your daily calorie needs

Your weight goal:________ Multiply by:

× 10 if you don’t exercise at all



× 13 if you rarely exercise or only play the occasional weekend golf or tennis game



× 15 if you regularly exercise (swim, walk, or jog) for 30 to 60 minutes most days of the week

Total daily calories ________  Aim for this number every day to reach and maintain your weight goal.

To up your daily calorie allotment, move more. Going from being inactive to walking your dog every other day means you can multiply your weight goal by 13 rather than 10. For a 150-pound woman, that’s an increase of 450 calories per day: So you could add one slice of whole wheat toast, 1 tablespoon of almond butter, 1 cup of grapes, and ¼ cup of semisweet chocolate chips to your daily diet without gaining.

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WEIGHT LOSS STRATEGIES

morsel you take in for a couple of days to find out where the bulk of your calories comes from. (To get calorie count information, purchase a calorie counter booklet or use an online calorie counter.) Then, if you need to cut back, find substitutions that shave off calories without sacrificing taste or satisfaction.

Make Smart Choices All Day Here are some key tips to keep your calories from outpacing your weight. “When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored,” explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin. Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

Manage Calories Experts say that women in their 40s today are 25 pounds heavier compared to their counterparts in 1960 because they eat more calories. Only 19% of adults are highly active, so few men and women burn enough calories to warrant the amount they’re consuming. It doesn’t matter where calories come from—if you eat too many, they get converted to fat at the same rate. So focus on total calorie intake to get slim. See “How Many Calories?” to determine how many calories you need every day. Then record each

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◗ Opt for whole fruit over juice. One cup of orange juice has more than 2½ times the calories of a tangerine. Plus, it’s totally portion controlled. ◗ Have only one high-fat food (such as full-fat dressing, nuts, or croutons) per meal. High-fat foods pack more calories into a smaller serving, which adds up quickly. ◗ Make veggies half the bulk of your meals. Produce contains a lot of water, which makes it naturally low in calories. ◗ Pick “slippery” salad dressings such as oil and vinegar or reduced-fat vinaigrette. They coat your salad more easily than thick ones such as Russian, so you can use less. ◗ Always measure these foods: rice, cereal, peanut butter, and oil. They’re hard to eyeball and calorie dense. A heaping cup of rice has 25% more calories than a level one. ◗ Snack on a baseball-size portion of fresh fruit. It provides about 50 to 100 calories, the amount in only three pretzel twists. ◗ Easy take-it-off tip: Make it a habit to cut your portion by one-fifth at every meal.

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Recipes That Fight Fat contents SNACKS Dried Cherry Salsa

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Edamame Hummus

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Grapefruit Cooler

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Spiced Pecans

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Spiced Sweet Potato Chips 31 SOUPS Balsamic-Lentil Soup 32 Caramelized Onion and Sweet Potato Soup 33 Hearty Minestrone

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White Bean and Carrot Soup

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ENTRÉES Bulgur Salad

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Curried Tofu

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Fruited Tabbouleh

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Grilled Portobello and Roasted Pepper Burgers 38 Rotini with Roasted Vegetable Sauce

SIDE DISHES Broccoli, Chickpea, and Cherry Tomato Salad

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Corn, Mango and Edamame Salad

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Cranberry-Apple Chutney 42 Garlicky Sautéed Greens

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Green Bean and Tomato Salad

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Potatoes Peperonata

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Whole Wheat Orzo with Veggies and Pine Nuts DESSERTS Chocolate Strawberries

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Cinnamon-Ginger Applesauce

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Orange, Grapefruit, and Kiwifruit with Toasted Almonds

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Strawberry Delight

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Wild and Brown Rice Pilaf with Cranberries, Pearl Onions, and Apricots 40

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Recipes That FIGHT FAT

Snacks Dried Cherry Salsa

Edamame Hummus

Cherries, red onion, and sweet and hot pepper flavors meld for this unique salsa. Serve it with cooked squash, pita chips, or the Spiced Sweet Potato Chips on page 31.

Fresh soybeans called edamame are the base for this delicious hummus. Serve it as a party dip or snack with toasted pita or seasonal vegetables.

◗ Time: 11 minutes + 3–4 hours chill time ◗ Servings: 8 ½ c dried cherries ½ c cherry preserves 2 Tbsp red wine vinegar ½ c chopped red onion ½ c chopped yellow bell pepper 1–2 Tbsp chopped, seeded jalapeño chile pepper (wear plastic gloves when handling) 1–2 Tbsp chopped fresh cilantro 1 Tbsp lemon or lime juice 1. Combine the dried cherries, cherry preserves, and vinegar in a small microwaveable bowl, and stir to mix well. Cover with a lid or vented plastic wrap, and microwave on high 1 to 1½ minutes, or until heated through. Remove from the oven, and let stand 5 minutes. 2. Stir in the onion, bell pepper, jalapeño, cilantro, and lemon or lime juice. 3. Refrigerate, covered, 3 to 4 hours or overnight. Per serving (3 Tbsp) 90 cal, 1 g pro, 21 g carb, 1 g fiber, 0 g fat, 0 mg chol, 0 mg sodium

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◗ Time: 15 minutes ◗ Servings: 8 1 pkg (16 oz) shelled, frozen edamame 3 Tbsp tahini ¼ c olive oil 3 Tbsp lemon juice 1 lg clove garlic, smashed ½ tsp salt ½ c cold water 1. Bring 2 quarts of water to a rapid boil in a large pot. Pour in the edamame. Return to a boil, and cook about 6 minutes, or until the beans are creamy inside and easy to smash with a fork. Drain the edamame, and dunk in a large bowl of cold water, about 3 minutes. Drain when cool. 2. Combine the edamame, tahini, oil, lemon juice, garlic, and salt in a blender or food processor fitted with a metal blade. Pulse, scraping down the sides of the bowl occasionally, until the mixture is pureed smooth. Add cold water, a little at a time, until the mixture is creamy. 3. Serve as dip or spread. Per serving (¼ c) 170 cal, 7 g pro, 9 g carb, 3 g fiber, 12 g fat, 0 mg chol, 170 mg sodium

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Grapefruit Cooler

Spiced Pecans

The sugar adds sweetness and the ginger a little bite to this grapefruit cooler.

These tasty treats allow you to watch your carbs and satisfy your sweet tooth.

◗ Time: 5 minutes ◗ Servings: 1

◗ Time: 22 minutes ◗ Servings: 24

2 tsp grated peeled fresh ginger ½ c tap water or sparkling water 1 c pink or red grapefruit juice 1 tsp sugar or Splenda ½ tsp vanilla extract (optional) Ice cubes Strawberries or orange slices, for garnish (optional)



1. Combine the ginger and water in a blender, and puree. Strain the mixture through a sieve into a bowl. Add the grapefruit juice, sugar or Splenda, and vanilla extract (if using). 2. Serve over ice. Garnish with strawberries or orange slices, if you like.

4 c pecan halves 1 tsp hot-pepper sauce 2 Tbsp sugar 1 tsp ground cinnamon 1 tsp vanilla extract

1. Preheat the oven to 275°F. 2. Combine the pecans, hot-pepper sauce, sugar, cinnamon, and vanilla extract in a large bowl. Stir until the nuts are completely coated. 3. Spread on a baking sheet, and heat 20 minutes. Per serving 139 cal, 2 g pro, 4 g carb, 1 g fiber, 14 g fat, 0 mg chol, 1 mg sodium

Per serving 120 cal, 1 g pro, 28 g carb, 0 g fiber, 0 g fat, 0 mg chol, 5 mg sodium

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Recipes That FIGHT FAT

Spiced Sweet Potato Chips Dusted with a blend of sweet and hot seasonings, these crunchy chips never stay around for long. Make them in small batches, and enjoy right away, perhaps with the Dried Cherry Salsa on page 29.

◗ Time: 24 minutes ◗ Servings: 2 1 sweet potato, peeled, approx 12 oz ½ tsp ground cumin ¼ tsp sugar ¼ tsp chili powder ¼ tsp salt 1. Preheat the oven to 375°F. 2. Cut the potato into very thin slices with a V-slicer or mandoline. Spray 2 baking sheets with cooking spray. Arrange the potato slices on the baking sheets in a single layer. Coat the slices lightly with cooking spray.

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3. Bake 7 minutes, or until barely starting to brown. Turn the potato slices over and return to the oven. Bake until lightly browned, 7 to 10 minutes. Transfer to a bowl, and repeat with remaining potato slices, if necessary. 4. Combine the cumin, sugar, chili powder, and salt in a small bowl in the meantime. Pour over the chips, and toss well before serving. Per serving 157 cal, 4 g pro, 36 g carb, 6 g fiber, 1 g fat, 0 mg chol, 354 mg sodium

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Soups Balsamic-Lentil Soup Lentils are loaded with waist-whittling fiber, and the tomatoes, with the antioxidant lycopene, cut cancer risk. The escarole, a somewhat bitter green, mingles with the earthy lentils and mellow balsamic vinegar to create a unique taste sensation.

◗ Time: 55 minutes ◗ Servings: 4

2 Tbsp olive oil 1 onion, chopped 2 cloves garlic, minced 3 c low-sodium vegetable broth 3 c water 1 can (14½ oz) diced tomatoes 1 c dried lentils, sorted and rinsed 1 bay leaf 2 c chopped escarole 2 Tbsp balsamic vinegar 1 tsp mild pepper sauce

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1. Heat the oil in a large saucepan over medium-high heat. Add the onion, and cook, stirring occasionally, 5 minutes, or until soft. Add the garlic, and cook 1 minute. 2. Add the broth, water, tomatoes (with juice), lentils, and bay leaf. Bring to a boil. Reduce the heat to low, cover, and simmer 40 minutes, or until the lentils are tender. 3. Remove and discard the bay leaf. Stir in the escarole, vinegar, and mild pepper sauce. Cook 5 minutes to blend the flavors. Per serving 180 cal, 6 g pro, 24 g carb, 24 g fiber, 7 g fat, 0 mg chol, 280 mg sodium

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Recipes That FIGHT FAT

Caramelized Onion and Sweet Potato Soup This full-bodied soup is loaded with beta-carotene and other vitamins, and it makes you feel good on a damp, cool day.

◗ Time: 1 hour ◗ Servings: 14 2 Tbsp olive oil 5 lg sweet onions, thinly sliced 1½ Tbsp sugar 4 med sweet potatoes, peeled and cubed 2 qt lower-sodium vegetable broth ½ tsp ground allspice ½ tsp dried thyme ½ tsp ground nutmeg ½ tsp salt ½ tsp ground black pepper

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1. Pour the oil into a large pot. Add the onions and cook over mediumhigh heat, stirring constantly, 5 to 7 minutes, or until browned. Add the sugar and cook, stirring, 3 minutes longer. 2. Add the sweet potatoes, broth, allspice, thyme, nutmeg, salt, and pepper, and bring to a boil. Quickly reduce the heat to low, and continue to simmer, uncovered, 15 to 20 minutes, or until the sweet potato pieces are fork-tender. 3. Adjust the seasonings, and serve. Per serving 91 cal, 1 g pro, 17 g carb, 2 g fiber, 2 g fat, 0 mg chol, 181 mg sodium

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Hearty Minestrone How can you not feel healthy when you dip into a bowl of chunky minestrone? This mélange of beans, greens, and vegetables is off the charts in nutrients.

◗ Time: 1 hour ◗ Servings: 8 2 Tbsp extra virgin olive oil 1 c chopped onion 4 cloves garlic, minced 1½ tsp dried basil 1 sweet potato, peeled and cut into ½” pieces 1 zucchini, cut into ½” pieces 1 yellow squash, cut into ½” pieces 1 fennel bulb, cut into ½” pieces 5 c lower-sodium vegetable broth 1 can (14½ oz) diced tomatoes 1 bag (5 oz) baby spinach 1 can (15 oz) red kidney beans, rinsed and drained ¼ tsp ground black pepper

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1. Heat the oil in a large saucepan over medium-high heat. Add the onion, garlic, and basil. Cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato, and cook 1 minute. Stir in the zucchini, yellow squash, and fennel, and cook until just starting to soften, 2 to 3 minutes. Add the broth and tomatoes (with juice). Bring to a boil, reduce the heat to medium, and simmer, uncovered, until the vegetables are crisp-tender, about 25 minutes. 2. Stir in the spinach, and cook until wilted, 5 minutes. Add the beans and pepper. Cook until hot, 3 minutes. Per serving 149 cal, 5 g pro, 24 g carb, 8 g fiber, 4 g fat, 2 mg chol, 270 mg sodium

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Recipes That FIGHT FAT

White Bean and Carrot Soup This soup melds the flavors and heart-healthy attributes of carrots, potatoes, beans, and garlic.

◗ Time: 1 hour, 10 minutes ◗ Servings: 6 2 lg russet potatoes, peeled and chopped 6 c vegetable broth 2 Tbsp olive oil 1 onion, chopped 3 cloves garlic, minced 1 can (14½–19 oz) small white beans, rinsed and drained 2 carrots, chopped ½ c rice milk 2 Tbsp chopped parsley ¼ tsp salt ¼ tsp ground white pepper 1. Place the potatoes and 2 cups of the broth in a medium saucepan. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer 15 minutes, or until tender. Remove from the heat. Using a fork,

potato masher, or handheld immersion blender, mash until free of lumps. Set aside. 2. Heat the oil in a large saucepan over medium heat. Add the onion, and cook, stirring occasionally, 10 minutes, or until golden. Add the garlic, and cook 1 minute. 3. Add the beans, carrots, and the remaining 4 cups broth. Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer 20 minutes, or until the carrots are tender. 4. Stir in the potatoes, milk, parsley, salt, and pepper. Cook, stirring occasionally, 5 minutes, or until heated through. Per serving 250 cal, 9 g pro, 42 g carb, 7 g fiber, 5 g fat, 0 mg chol, 343 mg sodium

Make a French Soup Base

It’s called a mirepoix—a flavorful base for soups, stews, and sauces often used in French cooking. Combine equal amounts of finely chopped celery, onions, and carrots. Sauté in olive oil until just softened, and proceed with your recipe.

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Entrées Bulgur Salad This is an excellent main course or side dish, especially during the hot summer months. For a change, spoon the fiber-rich salad into hollowed-out tomatoes.

◗ Time: 1 hour, 7 minutes ◗ Servings: 4 Bulgur

2 Tbsp canola oil 1 lg red onion, chopped 1 can (14½ oz) diced tomatoes ½ c water 1 c fine bulgur ¼ c lemon juice Salt and black pepper Garnish

¼ c chopped red or green bell pepper ¼ c thinly sliced scallions ¼ c peeled and chopped cucumber 2 Tbsp finely chopped flat-leaf parsley

1. Make the bulgur: In a heavy medium saucepan over medium heat, warm the oil. Add the onion and cook, stirring often, about 6 minutes, or until tender. 2. Add the tomatoes (with juice), and bring to a boil. Reduce the heat to low, add the water, and simmer, uncovered, 5 minutes, or until lightly thickened. Remove from the heat. 3. Stir in the bulgur and lemon juice, and season to taste with salt and pepper. Cover, and let stand 15 to 20 minutes, or until the liquid has been absorbed and the bulgur is tender. 4. Make the garnish: In a medium bowl, mix the bell pepper, scallions, cucumber, and parsley. Stir half into the bulgur, and mound the mixture on a platter. Spoon the remaining garnish on top. Per serving 230 cal, 6 g pro, 38 g carb, 8 g fiber, 8 g fat, 0 mg chol, 360 mg sodium

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Curried Tofu Tofu is an excellent source of vegetable protein. Firm tofu has 34% more protein and slightly more vitamins and minerals than regular tofu does. Note: The heat level of red curry pastes can vary, so start out with 1 tablespoon and then taste.

◗ Time: 1 hour, 15 minutes ◗ Servings: 6 1 c brown basmati rice 1 pkg (14 oz) firm tofu, drained, and cut into ¾” cubes 1 Tbsp canola oil ½ tsp salt 1 lg onion, halved and thinly sliced 1–2 Tbsp red curry paste (see note above) ½ tsp curry powder 4 c broccoli florets 1 c light coconut milk ¾ c vegetable broth 1 c frozen green peas 1 lg tomato, cut into ¾” pieces 2 Tbsp lime juice

1. Cook the rice according to package directions. Place the tofu between layers of paper towels and let stand 10 minutes. 2. Heat the oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, turning once, 6 to 8 minutes, or until golden brown. Sprinkle with ¼ teaspoon of the salt. With a slotted spoon, remove to a plate. 3. Add the onion to the skillet and cook, stirring frequently, 3 to 4 minutes, or until browned. Stir in the curry paste, curry powder, and the remaining ¼ teaspoon salt. Add the broccoli, coconut milk, broth, and peas. Bring to a boil. Reduce the heat to low. Cover and simmer 3 to 4 minutes, or until the broccoli is crisp-tender. 4. Stir in the tomato, lime juice, and the reserved tofu. Simmer, stirring occasionally, 2 to 3 minutes, or until the tofu is hot. Serve over the rice. Per serving 265 cal, 11 g pro, 37 g carb, 5 g fiber, 11 g fat, 0 mg chol, 390 mg sodium

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Fruited Tabbouleh This fresh take on the standard Middle Eastern wheat salad replaces some of the typical tomato with fresh juicy apricots, nectarines, and plums.

Grilled Portobello and Roasted Pepper Burgers Here’s a quick, tasty burger with a little pesto, a MUFA food that helps whittle waists.

◗ Time: 25 minutes ◗ Servings: 4

◗ Time: 12 minutes ◗ Servings: 2

1½ c water 1 c bulgur ½ c sliced fresh apricots ½ c sliced fresh nectarines ½ c sliced fresh plums ½ c chopped tomato ½ c thinly sliced fresh basil ¼ c lemon juice 2 Tbsp extra virgin olive oil ½ tsp salt ¼ tsp ground black pepper

4 sm portobello mushroom caps (8 oz total), stems removed 4 tsp balsamic vinegar 2 jarred roasted red pepper halves 2 whole wheat buns 2 Tbsp pesto 4 pieces frisée greens (optional)

1. Bring the water to a boil in a small saucepan over high heat. Pour the bulgur into a medium bowl, and add the boiling water. Let stand until absorbed, about 15 minutes. 2. Stir in the apricots, nectarines, plums, tomato, basil, lemon juice, oil, salt, and pepper. Mix well. 3. Serve immediately, or store in an airtight container in the refrigerator for up to 2 days.

1. Preheat grill pan over medium heat. Grill mushrooms 8 minutes, turning halfway through and brushing with vinegar. Warm pepper halves and buns on pan. 2. Spread each bun with half of the pesto. Place peppers, mushrooms, and frisée (if using) on buns. If desired, drizzle with additional vinegar. Per serving 270 cal, 10 g pro, 37 g carb, 5 g fiber, 10 g fat, 5 mg chol, 613 mg sodium

Per serving 234 cal, 6 g pro, 39 g carb, 10 g fiber, 8 g fat, 0 mg chol, 301 mg sodium

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Rotini with Roasted Vegetable Sauce You can make this sauce up to 2 days in advance. To reheat, stir in about ¼ cup of water and place over low heat 10 minutes, or until hot.

◗ Time: 1 hour, 15 minutes ◗ Servings: 4 1 red bell pepper, cut into 1” pieces 1 med sweet potato, peeled and cut into ½” pieces ½ med butternut squash, peeled and cut into ½” pieces ½ med eggplant, cut into 1” pieces 3 portobello mushrooms, thickly sliced Salt and black pepper 1 bulb garlic 2 lb plum tomatoes, halved lengthwise 1 can (15 oz) tomato sauce 8 oz tricolor rotini ¼ c finely chopped fresh basil 2 Tbsp toasted pine nuts 1. Preheat the oven to 400°F. Coat 2 baking sheets with cooking spray. 2. Place the bell pepper, sweet potato, squash, eggplant, and mushrooms on one of the baking sheets, and mist with cooking spray. Sprinkle lightly with salt and black pepper.

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3. Slice ¼” off the top of the garlic bulb, and discard. Set the bulb on a piece of foil, and wrap loosely. Place on the second baking sheet. 4. Squeeze each tomato half to remove the seeds and excess juice. Place the tomatoes, cut side up, on the sheet with the garlic. Mist with cooking spray, and sprinkle lightly with salt and black pepper. Place both sheets in the oven. Bake 25 minutes. Remove the tomatoes and garlic from the oven. Bake the vegetables 10 to 15 minutes longer, or until lightly browned and softened. 5. Place the tomatoes and other vegetables in a large saucepan. Stir in the tomato sauce. Squeeze the garlic cloves from their skins into a small bowl. Mash into a paste, and stir into the sauce. Simmer 15 minutes. 6. Prepare the pasta according to package directions in the meantime. Add to the saucepan, and toss to coat. Serve sprinkled with the basil and pine nuts. Per serving 439 cal, 16 g pro, 89 g carb, 12 g fiber, 5 g fat, 0 mg chol, 680 mg sodium

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Wild and Brown Rice Pilaf with Cranberries, Pearl Onions, and Apricots So many vibrant colors, toothsome textures, and tantalizing flavors converge in this dish.

◗ Time: 55 minutes ◗ Servings: 6 2 c low-sodium vegetable broth 1¼ c wild and whole grain brown rice blend, such as Lundberg ½ c water 4 tsp virgin olive oil 2 c frozen pearl onions ½ c chopped carrots ½ c chopped celery ½ tsp dried thyme ½ c dried cranberries 1/3 c dried apricots, chopped ½ c orange juice ½ tsp salt ¼ tsp ground black pepper

1. Combine the broth, rice, and water in a medium saucepan, and cook according to package directions. 2. Pour the oil into a large nonstick skillet over medium-high heat. Add the onions and cook, stirring occasionally, until beginning to brown slightly, 5 to 6 minutes. Stir in the carrots, celery, and thyme, and cook until beginning to soften, 3 to 4 minutes. Add the cranberries and apricots, and cook 1 minute. Stir in the orange juice, and cook until evaporated, 1 to 1½ minutes. Add the rice, salt, and pepper, and cook until hot, 1 to 2 minutes. Per serving 280 cal, 4 g pro, 55 g carb, 4 g fiber, 6 g fat, 0 mg chol, 273 mg sodium

Bean-Based Power Meals

Cup for cup, beans provide about twice as much fiber as most veggies, and you can count them as either a protein or vegetable in your meals. Here are three fast fixes that will fill you up for less than 500 calories: Taco Salad Top 2 cups of bagged baby greens with ½ cup of rinsed and drained canned black beans. Top with ¼ cup of salsa, and garnish with 2 tablespoons of chopped avocado. Mediterranean Bean Boats Spoon 2 tablespoons of rinsed and drained canned garbanzo beans into each of 4 large romaine lettuce leaves. Top each with a few strips of jarred roasted red pepper, and garnish with chopped onions and pine nuts. Rustic Bean Sauté In a medium skillet, sauté ½ cup of rinsed and drained canned kidney beans with 1 cup of canned Italian-style tomatoes and 1 cup of frozen cut green beans. When heated through, transfer to a serving dish.

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Side Dishes Broccoli, Chickpea, and Cherry Tomato Salad Here’s a tasty way to get the antioxidants that guard against cancer and the fiber that helps keep your figure in shape.

◗ Time: 20 minutes + 30 minutes chill time ◗ Servings: 4

3 c small broccoli florets 1 Tbsp extra virgin olive oil 1 Tbsp cider vinegar 2 tsp grainy Dijon mustard ¼ tsp salt ¼ tsp ground black pepper ½ c coarsely chopped and drained jarred, roasted red peppers ¼ c sliced scallions 1½ c halved cherry tomatoes or grape tomatoes 1 can (15–16 oz) chickpeas, rinsed and drained

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1. Place a steamer basket in a medium pot with 2” of water. Bring to a boil over high heat. Place the broccoli in the basket, cover, and steam 5 to 6 minutes, or until crisptender. Drain, and cool briefly under cold running water. Drain again. 2. Whisk together the oil, vinegar, mustard, salt, and black pepper, and pour into a salad bowl. Stir in the roasted peppers and scallions. Add the broccoli, tomatoes, and chickpeas, and stir to mix well. Cover, and chill at least 30 minutes before serving to blend the flavors. Per serving 128 cal, 6 g pro, 17 g carb, 5 g fiber, 5 g fat, 0 mg chol, 353 mg sodium

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Corn, Mango, and Edamame Salad

Cranberry-Apple Chutney

The mango sweetens the vegetables with its taste and extra fiber.

Cranberries have more antioxidants than red wine and blueberries and are high in anthocyanins, beneficial for circulation. And apples are weight loss helpers and lower the risk of type 2 diabetes.

◗ Time: 15 minutes ◗ Servings: 6 2 c frozen shelled edamame 1½ c fresh corn kernels (from 2 lg ears) 1½ c mango cubes 1 c chopped tomato (about 1 lg) ½ c chopped red onion (about 1 sm) 2 Tbsp chopped fresh cilantro 1 Tbsp extra virgin olive oil 1 Tbsp freshly squeezed lime juice ¾ tsp salt ¼ tsp freshly ground black pepper 1. Prepare the edamame per package directions. Drain, and rinse under cold water. 2. Transfer the edamame to a large bowl. Stir in the corn, mango, tomato, onion, cilantro, oil, lime juice, salt, and pepper. Toss well. Per serving 160 cal, 9 g pro, 22 g carb, 6 g fiber, 5 g fat, 0 mg chol, 303 mg sodium

◗ Time: 20 minutes ◗ Servings: 6 (2 cups total) 2 c fresh cranberries 1 med apple, peeled and cut into ¼” cubes (about 1 c) 1 /3 c brown sugar ¼ c orange juice 3 Tbsp cider vinegar ½ tsp kosher salt ¼ tsp grated fresh ginger or 1/8 tsp ground ginger ¼ tsp freshly grated lime zest 1/8 tsp ground cinnamon 1. Boil all ingredients in a 2-quart saucepan over medium heat. Reduce the heat, and simmer vigorously 15 minutes, until thickened. Let cool, and refrigerate. 2. Pair with roast turkey or baked ham, or use instead of mustard or mayonnaise on sandwiches. Per serving 77 cal, 0 g pro, 20 g carb, 2 g fiber, 0 g fat, 0 mg chol, 167 mg sodium

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Garlicky Sautéed Greens

Green Bean and Tomato Salad

Swiss chard delivers lots of calcium for healthy bones, iron for healthy blood, and magnesium for a good night’s sleep. The other main ingredient in this side dish is garlic, which boasts immune-boosting and antiseptic properties as well as being a heart helper.

This satisfying salad is full of vitamins and iron.

◗ Time: 20 minutes ◗ Servings: 8 6 cloves garlic, sliced 2 Tbsp extra virgin olive oil 16 c (packed) stemmed and roughly chopped Swiss chard (about 5 lg bunches) ½ tsp red-pepper flakes ½ tsp kosher salt 1. Heat garlic and oil in a large skillet over medium-low heat until garlic begins to turn golden, about 3 minutes. Transfer the mixture to a small bowl and set aside. 2. Add the Swiss chard, red-pepper flakes, and salt to skillet. Using tongs, turn the greens until wilted enough to fit in the pan. Raise the heat to medium, cover, and cook 7 to 10 minutes, tossing. Transfer the greens to a colander to drain. Return the greens to the pan, and toss with the reserved garlic and oil mixture. Refrigerate the leftover greens in an airtight container for up to 3 days.

◗ Time: 5 minutes + 1 hour chill time ◗ Servings: 4 1 can (14½ oz) green bean and wax bean combo, drained 1 c canned kidney beans, rinsed and drained 1 lg tomato, chopped ½ cucumber, chopped ½ sm red onion, chopped 2 Tbsp extra virgin olive oil 2 Tbsp balsamic vinegar 1 Tbsp chopped fresh basil or ½ tsp dried 1 Tbsp chopped parsley Salt and black pepper 1. Mix the bean combo, kidney beans, tomato, cucumber, red onion, oil, vinegar, basil, and parsley in a large bowl. Season to taste with salt and pepper. 2. Cover, and refrigerate 1 hour. Per serving 150 cal, 5 g pro, 18 g carb, 5 g fiber, 8 g fat, 0 mg chol, 330 mg sodium

Per serving 49 cal, 1 g pro, 4 g carb, 1 g fiber, 4 g fat, 0 mg chol, 274 mg sodium

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Potatoes Peperonata Bring Italian flavor to the table with potatoes instead of pasta. And because this dish is served cold, it takes advantage of the potatoes’ resistant starch for weight loss.

◗ Time: 1 hour + 3 hours chill time ◗ Servings: 8 1½ lb small red potatoes, cut into wedges 1 Tbsp olive oil 1½ onions, thinly sliced 2 cloves garlic, minced 4 red and/or green bell peppers, chopped 1 can (28 oz) chopped tomatoes, drained 3 scallions, thinly sliced ¼ c slivered kalamata olives ¼ c chopped fresh basil ¼ c balsamic vinegar 2 Tbsp chopped Italian parsley 1 tsp black pepper ¼ tsp salt

1. Preheat the oven to 400°F. Line a baking sheet with foil. 2. Place the potatoes on the prepared baking sheet. Drizzle with 1½ teaspoons of the oil, and toss to coat. Roast 40 to 45 minutes, or until browned. Place in a large bowl. 3. Heat the remaining 1½ teaspoons oil in a large nonstick skillet over medium heat. Add the onions and garlic, and cook, stirring, 5 minutes. Add the bell peppers, and cook, stirring, 3 minutes, or until the vegetables are softened. Add the tomatoes, and cook 2 minutes, or until heated through. 4. Place in the bowl with the potatoes. Add the scallions, olives, basil, vinegar, parsley, black pepper, and salt. Toss to combine. 5. Cover, and refrigerate for at least 3 hours before serving. Per serving 145 cal, 5 g pro, 29 g carb, 5 g fiber, 4 g fat, 0 mg chol, 180 mg sodium

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Whole Wheat Orzo with Veggies and Pine Nuts If you’ve never eaten orzo before, you might be tempted to think it’s the most tender, flavorful rice you’ve ever tasted. It’s actually dried pasta shaped like plump grains of rice.

◗ Time: 37 minutes ◗ Servings: 4 Salt 8 oz whole wheat orzo (1 1/3 c) 1 lb asparagus, tough ends trimmed, sliced ½” thick (about 2½ c) 1½ c frozen peas 2 Tbsp olive oil 3 lg cloves garlic, cut into thin slivers 2 Tbsp chopped fresh thyme leaves ½ c reduced-sodium vegetable broth ½ tsp ground black pepper 2 Tbsp pine nuts, toasted

1. Bring a large, heavy, covered pot of water to a boil over high heat. Add the salt and the orzo. Cook 6 minutes, stirring often. Add the asparagus and peas, and cook 4 to 6 minutes more, stirring often, until the pasta and vegetables are tender. Drain in a colander. 2. Combine the oil, garlic, and thyme in the pasta cooking pot. Cook, and stir over medium heat until the garlic just starts to turn golden, about 3 minutes. Add the pasta and vegetables, the broth, pepper, and ½ teaspoon salt. 3. Toss the pasta until it’s well coated with the garlic mixture and the broth starts to get absorbed. Remove from the heat. Sprinkle with the pine nuts. Per serving 363 cal, 14 g pro, 56 g carb, 10 g fiber, 11 g fat, 0 mg chol, 86 mg sodium

Quick Slaw

Halve and core a head of cabbage, then thinly slice it crosswise to shred the leaves. For a zingy low-calorie dressing, toss lemon or lime juice, celery seed, salt, and pepper with shredded cabbage.

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Desserts Chocolate Strawberries

Cinnamon-Ginger Applesauce

Choose firm but ripe strawberries for this decadent treat. Chocolatedipped apricots are also a real treat.

Cinnamon has a good effect on elevated blood sugar. And ginger can help quell the pain of osteoarthritis. The trick is not to add too much sugar to the same dish. Here’s a dessert that works well. You can substitute McIntosh or Crispin apples.

◗ Time: 5 minutes + 30 minutes chill time ◗ Servings: 4 3½ oz high-quality dark chocolate 1 Tbsp low-fat soy milk 20 med ripe strawberries with stems

◗ Time: 45 minutes ◗ Servings: 4

1. Line a baking sheet with parchment. 2. Place the chocolate and milk in a microwaveable bowl. Microwave on high power about 90 seconds, or until partially melted. Stir. If any chunks remain, microwave an additional 20 seconds. Stir until smooth. 3. Dip each berry, holding it by the stem, three-quarters into the chocolate mixture. Place on the prepared baking sheet, leaving 1” of space around each berry. 4. Refrigerate 30 minutes, or until the chocolate sets. Per serving 220 cal, 2 g pro, 31 g carb, 4 g fiber, 13 g fat, 0 mg chol, 5 mg sodium



4 lg Empire apples, peeled and cut into 1” cubes ½ c water 2 Tbsp brown sugar 2 Tbsp freshly squeezed lemon juice ¼ tsp ground ginger ¼ tsp freshly grated lemon zest 1/8 tsp ground cinnamon

1. Place the apples, water, sugar, lemon juice, ginger, lemon zest, and cinnamon in a 2-quart saucepan and bring to a boil. Lower the heat to a simmer, partially cover, and cook 20 minutes. 2. Mash with a potato masher or fork and cook, uncovered, 5 to 10 minutes longer until thick. Per serving 121 cal, 1 g pro, 32 g carb, 3 g fiber, 1 g fat, 0 mg chol, 4 mg sodium

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Orange, Grapefruit, and Kiwifruit with Toasted Almonds With 6 grams per serving, this dish offers even more fiber than a slice of whole grain bread.

◗ Time: 21 minutes ◗ Servings: 4 3 med navel oranges 1 lg red grapefruit 3 firm-ripe kiwifruit, peeled, ends trimmed, and cut into half-moon slices 2 Tbsp dried cherries or cranberries 2 Tbsp slivered almonds, toasted

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1. Cut the skin and white pith from the oranges and grapefruit with a serrated knife. Working over a bowl, cut in between the membranes, letting the sections drop into the bowl. Squeeze the juice from the membranes over the fruit. 2. Add the kiwifruit and cherries or cranberries, and toss gently to mix. Spoon into 4 bowls, and top each with some of the toasted almonds. Per serving 143 cal, 3 g pro, 31 g carb, 6 g fiber, 2 g fat, 0 mg chol, 4 mg sodium

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Strawberry Delight Plan ahead for this cool snack. If you prefer, use fat-free frozen soy yogurt in place of the whipped topping. Allow the yogurt to soften slightly, then layer, and freeze as directed.

◗ Time: 10 minutes + 2 hours chill time ◗ Servings: 4 8 oz fat-free frozen whipped topping, thawed 2 sheets reduced-fat cinnamon graham crackers, coarsely crumbled 1 c strawberries, sliced 1 Tbsp chocolate syrup

1. Divide one-third of the whipped topping among 4 dessert bowls. Sprinkle one-third of the graham crackers, one-third of the strawberries, and 1 teaspoon of the chocolate syrup evenly among the 4 bowls. 2. Repeat layering 2 more times to use the remaining ingredients. 3. Freeze 2 hours, or until hardened. Serve frozen, or allow to thaw slightly. Per serving 125 cal, 1 g pro, 26 g carb, 1 g fiber, 0 g fat, 0 mg chol, 35 mg sodium

200-Calorie Snacks

These are low-cal snacks that pack a calcium punch. Cut back on snacks on days when you don’t exercise or if you want to speed your weight loss.

Cherries & Chocolate Have 1½ cups of fresh Bing cherries with 1 bite-size dark chocolate candy. 198 cal, 4 g pro, 36 g carb, 3 g fiber, 5 g fat, 2 mg chol, 40 mg sodium, 45 mg calcium Veggies & Dip: Top Fat Burner Slice 1 red bell pepper into strips, and dip it and 10 baby carrots into 1/3 cup of store-bought hummus. 197 cal, 5 g pro, 28 g carb, 15 g fiber, 8 g fat, 0 mg chol, 234 mg sodium, 70 mg calcium Trail Mix Mix ½ cup of Cheerios with 1 ounce of almonds (approximately 22 nuts) and 1 teaspoon of raisins. 199 cal, 7 g pro, 11 g carb, 4 g fiber, 15 g fat, 0 mg chol, 65 mg sodium, 87 mg calcium

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