The Skinny On Sweeteners

“Evaporated cane juice looks similar to sugar but has a richer flavor,” says Canyon Ranch chef Scott Uehlein, who use it ia all his desserts. “Plus, it’s less processed.” Swap it for sugar in your own weight loss recipes, or experiment with these other alternatives.

• Maple syrup Look for grade B syrup, which has the strongest flavor—so you can use less of it—and contains trace minerals, such as zinc and magnesium. Perfect for pancakes, it can also be drizzled over roasted sweet potatoes, carrot, or butternut squash.
  
  


• Agave nectar Made from the cactus-like agave plant, this syrup is gaining popularity because of its low ranking on the glycemic index scale, a measure of how quickly carbs break down in the body. Use it as you would sugar; for baking, substitute two-thirds of a cup for 1 cup of sugar and reduce the oven temperature by 25 degrees.
  
  


• Molasses Just 1 tbsp of the superthick blackstrap version fulfills 20% of your daily calcium and iron requirements. (You’ll also get nearly 8% of the potassium you need in a day.) Use it to top plain yogurt, oatmeal, or waffles.
  
  


• Honey powder While honey provides B vitamins and promotes the growth of “good” bacteria in your gut, it can leave a sticky residue on shelves. Enter the powdered form, which dissolves in iced tea and can be used instead of sugar in a 1-to-1 ration.—JUNO DcMELO
  
  

Omelet

Tip: if you prefer a different cheese try Cabot’s 75% Light Cheddar Cheese instead

Ingredients:

• ½ cup chopped broccoli
  
  


• 2 Tbsp chopped yellow onion
  
  


• 2 Tbsp finely chopped carrot
  
  


• 4 large egg whites
  
  


• 1 large egg
  
  


• ½ tsp Mrs. Dash
  
  


• 1 oz Laughing Cow Light cheese (1 wedge)
  
  


• 2 Tbsp fat-free refried beans
  
  

Preparation:

• Coat nonstick sauté pan lightly with olive oil cooking spray. Place over medium-high heat and add broccoli, onion, and carrot. Sauté about 2 minutes, or until vegetable are just tender but still bright.
  
  


• Beat egg whites and egg in large bowl with whisk until foamy and light. Add Mrs. Dash. Pour eggs over vegetables. Cover and cook about 2 minutes, or until eggs are almost set.
  
  


• Crumble cheese over egg. Sprinkle refried beans over cheese. Turn heat to low. Fold omelet and cook 2 minutes more.
  
  

Make 1 Servings:

Weight Loss Recipes Amount Per Serving: 226 Calories, 26 g Protein, 13 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 3 g saturated fat, 225 mg cholesterol, 783 mg sodium

Broccoli and Cheddar Mini-Frittatas

Tip: Save money: Change out broccoli for any vegetable that’s on sale

Ingredients:

• 1 cup chopped steamed broccoli
  
  


• 2 cups egg substitute
  
  


• 2 oz (1 cup) finely shredded Cabot 75% Light Cheddar Cheese, or your favorite low-fat Cheddar cheese
  
  

Preparation:

• Preheat oven to 350 F. Lightly mist 8 cups of nonstick muffin pan with olive oil cooking spray.
  
  


• Divide broccoli evenly among cups (2 tablespoons in each). Divide egg substitute evenly among cups (¼ cup in each). Bake frittatas 7 to 9 minutes, or until almost set. Sprinkle cheese evenly over tops.
  
  


• Bake 8 to 10 minutes longer, or until egg is no longer runny and cheese is melted. Transfer muffin pan to rack and allow frittatas to stand 2 minutes before serving.
  
  

Make 4 Servings (2 Frittatas):

Weight Loss Recipes Amount Per Serving: 102 Calories, 18 g Protein, 4 g carbohydrates, 1 g Dietary Fiber, 2 g fat, < 1 g saturated fat, 5 mg cholesterol, 362 mg sodium

Banana Cream of Wheat

TIP: Out of bananas stir in 100% all-natural fruit preserves.

Ingredients:

• 4 cups water
  
  


• 1/8 tsp salt
  
  


• ¾ cup uncooked original (2½-minute) Cream of Wheat
  
  


• 1 cup mashed rip banana (about 2 small bananas)
  
  


• 1 tsp ground cinnamon
  
  


• 8 packet sugar substitute (such as Truvia)
  
  


• 4 Tbsp crunchy high-fiber, low-sugar cereal (such as Grape-Nuts)
  
  

Preparation:

• Place water and salt in medium nonstick saucepan and bring to a boil. Add Cream of Wheat, stirring constantly until well blended. Return to a boil.
  
  


• Reduce heat to low. Simmer, stirring constantly, 2 to 3 minutes, or until thickened. Remove from heat. Add banana, cinnamon, and sugar substitute. Stir until well combined.
  
  


• Divide among 4 bowls. Sprinkle 1 tablespoon of the cereal over each. Garnish with a few slices of banana and more cereal, if desired, and serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving: 204 Calories, 4 g Protein, 46 g carbohydrates, 4 g Dietary Fiber, 1 g fat, < 1 g saturated fat, 0 mg cholesterol, 123 mg sodium

Spirals & Meatballs

Tip: This crowd-pleaser is a great go-to dinner for the whole family.

Ingredients:

• 2 egg whites
  
  


• ½ cup quick-cooking oats
  
  


• ¼ cup fat-free milk
  
  


• ½ cup finely chopped fresh parsley
  
  


• 1 tbsp dried minced onion
  
  


• ½ tsp dried oregano
  
  


• ½ tsp garlic powder
  
  


• ¼ tsp salt
  
  


• ⅛ tsp crushed red-pepper flakes
  
  


• 1 lb 96 percent lean ground beef
  
  


• 8 oz whole wheat rotini pasta
  
  


• 3 cups low-fat, low-sodium, low-sugar marinara sauce, heated
  
  


• 4 tsp grated reduced-fat Parmesan cheese
  
  

Preparation:

• Preheat oven to 400 F. Lightly coat large nonstick baking sheet with olive oil cooking spray.
  
  


• Mix egg whites, oats, and milk in bowl using fork. Add parsley, onion, oregano, garlic powder, salt, and red-pepper flakes and mix until combined. Mix in beef until well combined.
  
  


• Make 32 uniform meatballs, each about 1¼” diameter (use a cookie scoop or measuring spoon). Roll into balls with hands and arrange, not touching, on prepared baking sheet. Bake 7 to 10 minutes, or until no longer pink inside.
  
  


• Cook pasta according to package directions while meatballs bake. Drain. Divide pasta among 4 bowls.
  
  


• Top each with ¾ cup of the sauce and 8 meatballs. Sprinkle 1 tsp of the Parmesan over each bowl and serve.
  
  

Make 4 Servings: 

Weight Loss Recipes Amount per Serving: 481 Calories, 37 g Protein, 76 g carbohydrates, 13 g Fiber, 8 g fat,2 g saturated fat, 63 mg cholesterol, 528 mg sodium

Holiday Game Plan

I know I have a case of undiagnosed OCD (Obsessive Compulsive Disorder).  Those who know me personally will not argue with this statement either.  When I first recognized some of the signs, I have to admit, I was a bit concerned.  But then I made the decision to work with it, embrace it and to make good use of it.

Photo Credit 

How do I make OCD work for me? OCD comes in very handy when cleaning something.  I am particular when cleaning and not a nook or cranny is left unclean.  When I set out to do a project, I don't stop until it's done, completely done. It's especially fantastic when it comes time to set goals.  Last year, I worked out all 365 days of 2009 not necessarily because it felt good, but because I made a goal.

So in the spirit of setting goals and making progress, I've decided to workout every day during the holiday season.  Today is day four of November and it's my fourth workout.  I forgot how much working out at night helps me with my cravings, it's amazing.

The holidays are rapidly approaching and I know this goal will keep those sneaky holiday pounds from catching me off guard.  A simple workout done on a daily basis makes a huge difference.  When I started to write my book, I stopped working out so I would have more time to do so. (Not the best of ideas) The result of this decision was that I put on 10 pounds over the summer. TEN POUNDS!! Not because I ate more, but because I moved less.  Fifteen minutes on the elliptical a night works wonders and I highly recommend it.

You Have Arrived Seasonings - Holiday Blends!

NEW!
Limited Edition ---
2010 Seasoning Blend Collection
in Decorative Keepsake Tins
Three Blends:


Classic Poultry
Sweet Life Spice
Mulling Spice
You loved our 2009 Limited Edition Blend - Once again we are pleased to introduce a collection of three limited edition seasonal blends to support your healthy weight loss surgery Living.
Enhance your holiday cooking & share