Summer Slim-down Recipes
Joy Bauer's Summer Slim-Down Menu Plan
Serves 2
Yogurt provides a probiotic called acidophilus, which aids in digestion, and it supplies an ample dose of calcium for strong bones. Strawberries provide more than 50 percent of your daily vitamin C, which helps boost your immune system. They also contribute 3 grams of fiber towards your 25- to 30-gram daily requirement.
INGREDIENTS
1 (8-ounce) container nonfat vanilla-flavored yogurt
1 cup fresh strawberries, finely chopped
1/4 cup low-fat granola
DIRECTIONS
Spoon 2 tablespoons of vanilla yogurt into the bottom of a thin, clear flute glass or parfait glass.
Layer 1 to 2 tablespoons of strawberries on top of the yogurt. Then layer 1 to 2 tablespoons of granola on top of the strawberries.
Repeat with all three layers: yogurt, strawberries, and granola.
Top with a whole strawberry.
TIPS
Nutritional analysis (1 parfait)
Calories: 126
Protein: 7 grams
Carbohydrates: 24 grams
Total fat: 1 gram
Saturated fat: 0
Cholesterol: 0
Sodium: 96 milligrams
Fiber: 3 grams
Calcium: 189 milligrams
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Applesauce Muffins
Joy Bauer's Summer Slim-Down Menu Plan
Makes 12 muffins
When it comes to fruit, apples are one of the richest sources of antioxidants (plant substances that help fight disease). And they also happen to be universally loved and a perfect portion-controlled snack. Cinnamon may not only help reduce your bad cholesterol, but the spice may also lower blood sugar levels in type-2 diabetics.
INGREDIENTS
2-1/4 cup all purpose flour
1-1/4 cups sugar (or Splenda Sugar Blend for Baking)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
2 teaspoons ground cinnamon
1-1/3 cups natural applesauce
1/3 cup canola oil
2 whole eggs, lightly beaten
1 medium chopped, peeled apple
DIRECTIONS
Preheat oven to 350 degrees. Spray a 12-muffin, non-stick tin with vegetable oil spray.
In a large bowl, sift together four, sugar, baking soda, baking powder, salt, and cinnamon. Add in applesauce, oil, and eggs. Blend at low speed until moistened. Then beat another two minutes on high speed.
Stir in chopped apple. Pour the batter into the muffin tin and bake for 18 to 20 minutes. Remove from tin and allow muffins to cool.
TIPS
Nutritional analysis (1 muffin)
Calories: 198
Protein: 3.5 grams
Carbohydrates: 30 grams
Total fat: 7 grams
Saturated fat: less than 1 gram
Cholesterol: 35 milligrams
Sodium: 311 milligrams
Fiber: 1.2 grams
Calcium: 61 milligrams
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Extra-Lean Turkey Chili
Joy Bauer's Summer Slim-Down Menu Plan
Serves 4 (2-cup servings)
You wont miss high-fat beef in this hearty, well-seasoned dish, which relies on extra-lean ground turkey and kidney beans for its thick, crowd-pleasing consistency. Plus, youll receive a heart healthy dose of potassium, fiber, and folic acid. If you love spicy foods, just sprinkle in a little extra ground red pepper. This is one of my husbands specialties an Ian Bauer original!
INGREDIENTS
2 pounds extra-lean ground turkey breast
2 teaspoons garlic powder
1 teaspoon paprika
1 teaspoon black pepper
1 teaspoon cumin
1 teaspoon oregano
6 teaspoons chili powder
1/2 onion, diced
1/2 teaspoon ground red pepper (add more for hotter chili)
2 teaspoons flour
1 (12-ounce) can crushed tomato (without paste)
1 (15-ounce) can red kidney beans, well drained
12 ounces water
DIRECTIONS
Brown extra-lean ground turkey in a skillet. Drain fat.
Add crushed tomatoes.
Add water.
Add garlic powder, paprika, cumin, oregano, chili powder, black pepper and diced onion, and mix thoroughly.
Cover skillet and simmer for 25 to 30 minutes. Stir every 10 minutes.
Uncover skillet, add flour and mix through.
Add red kidney beans, mix and let simmer uncovered for 20 minutes.
TIPS
Nutrient Analysis: (1 serving = 2 cups)
Calories: 397
Protein: 60 grams
Carbohydrates: 30 grams
Total sugar: 4 grams
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 90 milligrams
Sodium: 600 milligrams
Fiber: 11 grams
Potassium: 446 milligrams
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Baked Sweet Potato Fries Sprinkled with Cinnamon
Joy Bauer's Summer Slim-Down Menu Plan
Serves 4
Youll never miss the fat in my version of home-baked fries. And they're clearly much better for your waist and heart. Sweet potatoes are loaded with potassium (helps control blood pressure) and soluble fiber (helps to lower LDL-cholesterol levels and stabilize blood-sugar levels). Plus, they contain beta-carotene, which acts as a potent antioxidant. Cinnamon has recently been shown to decrease LDL-cholesterol levels (the bad cholesterol) and it helps to control blood-sugar levels in type-2 diabetics. Olive oil provides heart healthy, monounsaturated fat, which helps lower LDL cholesterol while maintaining or increasing HDL cholesterol (the good one).
INGREDIENTS
2 medium sweet potatoes (approximately 7 ounces each)
Ground cinnamon
1/2 teaspoon salt*
Olive oil or nonstick cooking spray
(Optional: 1 to 2 teaspoons sugar or Splenda sweetener)
DIRECTIONS
Preheat oven to 375 degrees.
Cut potatoes into steak fries slice thin lengthwise strips, and then cut those strips in half. Aim for fries to be approximately 1/4-inch thick.
Coat a baking sheet with non-stick cooking spray and lay out sliced sweet potato strips.
Lightly brush all individual potato strips with olive oil (or use canola oil cooking spray) and lightly sprinkle with cinnamon. Evenly top with salt.*
Place in oven on bottom rack and cook for 20 minutes. (For added sweetness, sprinkle 1 to 2 teaspoons sugar or Splenda sweetener evenly over fries before placing in the oven.)
Then set oven to broil, move to higher rack and cook for an additional 3 to 5 minutes depending on how browned and crunchy you prefer your fries.
*For folks who are following a salt-restrictive diet, skip the salt or use salt substitute.
TIPS
Nutritional analysis
Calories: 115
Protein: 1.5 grams
Carbohydrates: 20 grams
Total sugar: 4 grams
Total fat: 3 grams
Saturated fat: 0
Cholesterol: 0
Sodium: 194 milligrams
Fiber: 3 grams
Potassium: 334 milligrams
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Emily
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