Caricamento
Informazioni sul libro
100-Calorie Snack Cookbook
Azioni libro
Inizia a leggereDescrizione
Slay the snack monster with the 100-Calorie snack cookbook!
Snack attacks can happen when you least expect them . . . or at around the same time every day. Be prepared for the call of the craving with the 100-Calorie Snack Cookbook.
Here are more than 200 satisfying and wholesome alternatives to those overpriced 100-calorie packages of cookies or chips. For example, did you know that for 100 calories, you could have your choice of three plums, five apricots, twelve spicy almonds, three graham crackers, or two cups of arugula? You can satisfy your craving for salty, creamy, cheesy, or crunchy with quick and easy recipes including:
Turkey Sliders Pasta Chips Chocolate Matchsticks Salted Caramels Cappuccino Granita Pineapple Fro-YoAzioni libro
Inizia a leggereInformazioni sul libro
100-Calorie Snack Cookbook
Descrizione
Slay the snack monster with the 100-Calorie snack cookbook!
Snack attacks can happen when you least expect them . . . or at around the same time every day. Be prepared for the call of the craving with the 100-Calorie Snack Cookbook.
Here are more than 200 satisfying and wholesome alternatives to those overpriced 100-calorie packages of cookies or chips. For example, did you know that for 100 calories, you could have your choice of three plums, five apricots, twelve spicy almonds, three graham crackers, or two cups of arugula? You can satisfy your craving for salty, creamy, cheesy, or crunchy with quick and easy recipes including:
Turkey Sliders Pasta Chips Chocolate Matchsticks Salted Caramels Cappuccino Granita Pineapple Fro-YoInformazioni sull'autore
Anteprima del libro
100-Calorie Snack Cookbook - Sally Sampson
Copyright © 2009 by Sally Sampson. All rights reserved
Photography copyright 2009 by Carl Tremblay
Foreword copyright 2009 by Katherine D. McManus, M.S., R.D.
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions.
Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
For general information on our other products and services or for technical support, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.
Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com.
Book design by Elizabeth Van Itallie
Library of Congress Cataloging-in-Publication Data:
Sampson, Sally, 1955-
100-calorie snack cookbook / Sally Sampson ; foreword by Katherine D. McManus ; photography by Carl Tremblay.
p. cm.
Includes index.
ISBN 978-0-470-45198-4 (pbk.)
1. Low-calorie diet–Recipes. 2. Snack foods. I. Title. II. Title: One hundred calorie snack cookbook.
RM222.2.S237 2009
641.5′635–dc22
2008044732
FOR LAUREN AND BEN,
WITHOUT WHOM
IT WOULDN’T MATTER
ACKNOWLEDGMENTS
Love and thanks to Susan Orlean, who fed me the idea;
to Justin Schwartz, Jana Nordstrand, Christine DiComo, Carla Glasser
and Jenny Alperen, because little happens without them;
and to Carl Tremblay, for his gorgeous photographs and patience.
CONTENTS
Foreword, Kathy McManus, M.S., R.D.
Introduction
Soups
Eggs
Salty
Creamy and Cheesy
Crunchy
Carbs
Salads
Vegetables
Protein
Fruit Desserts
Frozen Desserts
Cookies, Brownies and That Sort of Thing
Beverages
Index
FOREWORD
Despite widespread interest in weight and weight control, the prevalence of obesity continues to rise in the United States and worldwide. There have been various studies that reported examining the risk and benefits of snacking between meals. Snacking for most individuals appears not to adversely affect weight control and for some it may improve control. This improvement may occur because frequent eating helps appetite control, thus preventing overeating at meals.
The main question then is what kind of snack and how much? With the plethora of readily available, highly processed, packaged snack foods, it can be difficult to make the right choice.
Sally Sampson’s 100-Calorie Snack Cookbook is the perfect answer to the dilemma. This cookbook offers more than two hundred recipes that are only 100 calories, free of trans fat, low in saturated fat, low to moderate in sodium and most importantly great tasting! The author has created an amazing variety of snacks that can meet anyone’s craving for sweet, crunchy, savory or just plain delicious. She has taken the unique approach of offering snacks that encompass all the food groups and expertly combines ingredients for fabulous tasting soups, salads, vegetables, eggs, grains, desserts, beverages and more, in only 100 calories per serving! Snacking no longer needs to be boring or unhealthy. These fantastic snack ideas can help improve the quality of your daily food intake, serve as a great energizer to keep you going throughout the day and potentially help you reach or maintain a healthy weight.
—KATHY MCMANUS, M.S., R.D.
Director, Department of Nutrition
Brigham and Women’s Hospital
A teaching affiliate of Harvard Medical School
INTRODUCTION
Are you trying to lose weight? Or simply hoping not to gain any? Do you drink a protein shake for breakfast, eat a salad for lunch and grilled fish for dinner? Do you dine on low-fat soups and lean chicken? Are you good
at meals but not-so-good in between? Do you crave low-fat pretzels, only to eat half the bag, telling yourself after each that it’s your last? Do you hit the wall after coming in from a long run and stand in front of the fridge scarfing down all you can find, only to have consumed all your recommended daily allowances? Are you suffering from a devastating break-up and find yourself popping chocolate bon-bons?
Whether you are on a diet of your own making, Weight Watchers, the Atkins Diet, the Scarsdale Diet, the Cookie Diet, the Grapefruit Diet, the Cabbage Soup Diet, the South Beach Diet, the Low-Carb, Low-Fat or High-Protein Diet, other than exercising, weight loss comes down to one thing.
Calories.
Enlarge View
And honestly, even if you aren’t on a diet, no doubt you want to maintain your weight and get through the day feeling satiated and energized rather than stuffed and depleted. If you want to lose weight, whether it’s 2 pounds or 200 pounds, the best way to accomplish it is to take in fewer calories, which means eating smaller servings and smaller snacks—and current research tells us that 100 is the magic caloric number for snacking. It’s that simple.
But do you know what constitutes 100 calories?
Just wander, as I did, around a grocery store and note the proliferation of 100-calorie snacks: this aisle is getting more and more crowded every day and since I started tracking this trend, the bounty has at least doubled.
But not everyone, certainly not I, wants a ridiculously expensive, wastefully overpackaged snack loaded with chemicals, sugar and salt, a snack designed to sit on a grocery store shelf for a year, if not two. I don’t want to eat it and I surely don’t want to feed it to my kids. And neither do you.
But do you want to spend all your time counting calories? I doubt it. So I saved you the trouble and did it for you! This book is filled with everything I could think of: no-brainer snacks, soups, easy salads and slightly more complicated salads, a few egg dishes and mini-meals, beverages, recipes for bags of Gorp to stick in your kids’ backpacks and foods you wouldn’t dream of eating when you’re paying attention to calories: treats like chocolate truffles and caramels. This jam-packed little book will be so indispensable, you’ll need one copy for home and another for work. You might even need one for the car.
Enlarge View
The 100-Calorie Snack Cookbook will help you head off hunger and indulge without taking in too many calories. Armed with these ideas and recipes, you won’t spend your whole day with a growling stomach, and even though you’ll be snacking, you won’t have that awful feeling of being naughty. You’ll no longer feel bad physically (all that sugar! all that salt!) and bad about yourself too (why didn’t I eat something better?
you ask yourself). Just as you want to avoid the grocery store when you’re hungry, if you want control over your eating, it is essential to be prepared with healthy, satisfying, 100-calorie choices.
Filled with ideas for no-cook snacks, the 100-Calorie Snack Cookbook includes recipes that can be made easily, whether you only have five minutes in the morning, or a few more when you get home from work.
ON CALORIES
When calculating the calories for this book, I endeavored to be as accurate as possible. However, unless I am in your kitchen watching your every move—in fact, unless I go with you to the grocery store or am actually manufacturing the item myself—it’s hard to be exact. One can of tuna is not necessarily the same as another can of tuna, even if they are both white and packed in water. One apple is surely not the same as any other, even if both are Granny Smiths. All chocolate chips are not created equal. Even measuring spoons and cups vary. So understand that these calorie counts are guidelines and be mindful of your ingredients and remember, if a recipe calls for a medium-size ingredient and you use an extra large one, it’s okay as long as you aren’t kidding yourself!
SOUPS
SOUPS
BORSCHT
GINGER MELON SOUP
CHICKEN SOUP WITH LEMON ZEST AND FRESH THYME
GAZPACHO
CILANTRO GAZPACHO
KEEP IN MIND
BROCCOLI SOUP WITH LEMON AND YOGURT
TOMATO CUCUMBER SOUP WITH YOGURT
MINESTRONE
MUSHROOM BARLEY SOUP
LENTIL SOUP WITH FRESH MINT, CILANTRO, BASIL AND YOGURT
CONGEE (EXPLODED RICE SOUP)
VIETNAMESE CHICKEN SOUP
ASPARAGUS SOUP
CARROT SOUP WITH CHIVES
BLACK BEAN SOUP
TOMATO BASIL SOUP WITH CHEDDAR CHEESE
AVGOLEMONO
SOUPS
BORSCHT
SERVES 6, ABOUT 2 CUPS PER SERVING
Enlarge View
Even if you don’t like beets, it’s worth making borscht, the classic chilled soup, just to eye its stunning, deep pink color. Seriously though, if you are a beet detractor you probably haven’t yet had good borscht or properly cooked beets. Although they are most commonly discarded, I like to include the beet greens when making borscht; they are high in iron, folate, potassium and a variety of B vitamins.
6 cups sliced or chopped cooked beets
6 cups beet liquid
4 cups beet greens
¹⁄2 cup plain nonfat buttermilk
1 teaspoon kosher salt
Juice of 1 lemon
Fresh dill leaves
¹⁄2 cup plain low-fat yogurt, for garnish (optional)
Place the beets and 2 cups beet liquid in a blender and blend until well chopped. Add another cup liquid and blend again. Remove half the mixture to a bowl. Add the beet greens and remaining beet liquid and puree until smooth. Remove half again and add to the bowl. Add the buttermilk, salt and lemon juice and puree again. Pour the remaining beet mixture into the bowl, cover and refrigerate until chilled, at least 2 hours and up to 3 days. Serve garnished with the dill and additional yogurt, if desired.
NUTRITION FACTS: Calories: 97; Calories from Fat: 7; Fat: 0.8g; Saturated Fat: 0g; Cholesterol: 2mg; Sodium: 554mg; Carbohydrates: 19.8g; Dietary Fiber: 3.4g; Protein: 4.6g
Chapter Recipes | Contents
SOUPS
GINGER MELON SOUP
SERVES 4, ABOUT 2 CUPS PER SERVING
Low in calories, high in fiber, water and air, melons help control your appetite by filling you up. Research shows that when water is contained in the food you eat, as opposed to being consumed alongside it, you fill up more readily, which, in turn, makes you eat less. Although I generally like to eat most melons alone (or less often, wrapped in prosciutto) I make an exception for this sweet juicy soup!
¹⁄2 cantaloupe, peeled, seeded and chopped
¹⁄2 honeydew melon, peeled, seeded and chopped
⁷⁄8 cup plain low-fat yogurt
1¹⁄2 tablespoons peeled, finely chopped fresh gingerroot
1 tablespoon fresh lime juice
1 teaspoon freshly grated lime zest
Fresh mint leaves
Place all the ingredients except the mint leaves in the bowl of a food processor fitted with a steel blade, and process until smooth. Transfer to a container, cover and refrigerate for at least 1 hour and up to 4. Serve garnished with the mint.
NUTRITION FACTS: Calories: 100; Calories from Fat: 10; Fat: 1.1g; Saturated Fat: 0.6g; Cholesterol: 3mg; Sodium: 69mg; Carbohydrates: 20.5g; Dietary Fiber: 1.5g; Protein: 3.9g
Chapter Recipes | Contents
SOUPS
CHICKEN SOUP WITH LEMON ZEST AND FRESH THYME
SERVES 6, ABOUT 2 CUPS PER SERVING
Grandma’s chicken soup with a twist. Literally.
1 small onion, coarsely chopped
3 carrots, halved lengthwise and thinly sliced
2 celery stalks, halved lengthwise and sliced
10 cups low-sodium chicken stock
1 bay leaf
Freshly grated zest of ¹⁄2 lemon, or more to taste
1¹⁄2 cups shredded or diced cooked chicken
1 tablespoon fresh thyme leaves
Place the onion, carrots, celery and ¹⁄4
Hai raggiunto la fine di questa anteprima. Registrati per continuare a leggere!
Pagina 1 di 1