The Beauty Diet (61 page)

2 tablespoons extra virgin olive oil

2 tablespoons maple syrup

8 cups baby spinach

cup thinly sliced red onion

¼ cup toasted chopped walnuts

1 tablespoon white wine vinegar

In a medium bowl, combine the shrimp, beaten egg white, salt, and pepper. Dredge in the panko and set aside. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat and add the shrimp. Cook until the shrimp are opaque and the bread crumbs are browned, 5 minutes; add the maple syrup, toss, and cook until the shrimp are glazed. Set aside to cool slightly. In a large bowl, toss the baby spinach with the red onion, walnuts, white wine vinegar, and remaining 1 tablespoon oil. Divide among 4 plates and top evenly with shrimp.

Yield:
4 servings (about 1¾ cups salad and 6 shrimp each)

Per serving:
304 calories; 27 g protein; 16 g carbohydrates; 2 g fiber; 7 g sugars; 14 g fat; 2 g saturated fat; 0 trans fat; 172 mg cholesterol; 361 mg sodium; 124 mg calcium; 1.3 g omega-3 fats; 4,520 IU vitamin A; 16 mg vitamin C; 3 mg vitamin E; 4.5 mg iron; 2.2 mg zinc

SWEET POTATO HASH

1 large sweet potato (12–14 ounces), cut into ½-inch dice (3 cups)

1 medium red onion, cut into large chunks (1 cup)

½ red bell pepper, cut into 1-inch pieces (¾ cup)

2 garlic cloves, sliced

1½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon hot red pepper flakes

Preheat the oven to 425°F. Place an empty baking sheet in the oven to heat for 5 minutes. Toss all the ingredients together in a bowl until well coated; remove the tray from the oven and spread the sweet potato mixture in a single layer. Return to the oven and cook until the potatoes are tender, 30 minutes.

Yield:
4 servings (about ¾ cup each)

Per serving:
127 calories; 2 g protein; 18 g carbohydrates; 3 g fiber; 7 g sugars; 5.5 g fat; 0.8 g saturated fat; 0 trans fat; 0 cholesterol; 505 mg sodium; 33 mg calcium; 0.1 g omega-3 fats; 13,150 IU vitamin A; 48 mg vitamin C; 2 mg vitamin E; 1 mg iron; 0.3 mg zinc

WALNUT-CRUSTED SALMON

4 6-ounce wild salmon fillets

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ cup walnuts, chopped very fine

2 teaspoons thyme leaves, chopped

2 teaspoons extra virgin olive oil

Preheat the oven to 425°F and line a baking sheet with aluminum foil. Place the salmon skin side down on the foil and season with the salt and pepper. Combine the walnuts and thyme and pat evenly on the salmon fillets. Drizzle with olive oil and roast until just cooked through, 7–9 minutes.

Yield:
4 servings (1 salmon filet each)

Per serving:
393 calories; 41 g protein; 2.3 g carbohydrates; 1.1 g fiber; 0.4 g sugars; 24 g fat; 3 g saturated fat; 0 trans fat; 107 mg cholesterol; 326 mg sodium; 40 mg calcium; 5 g omega-3 fats; 89 IU vitamin A; 1 mg vitamin C; 2.3 mg vitamin E; 2 mg iron; 2 mg zinc

WHITE WINE–POACHED SALMON WITH BALSAMIC ROASTED ASPARAGUS

24 ounces asparagus, trimmed

1 teaspoon extra virgin olive oil

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 cup thinly sliced sweet onion

½ cup dry white wine

½ cup water

1 lemon, sliced

4 sprigs fresh thyme

4 6-ounce skinless wild salmon fillets

2 teaspoons balsamic vinegar

Preheat the oven to 425°F. Place the asparagus in the center of a large piece of aluminum foil. Drizzle with olive oil, half of the salt and pepper, and ¼ cup of the sliced onion. Wrap tightly and set aside. In a shallow pan, combine the wine, water, sliced lemon, thyme, and remaining sliced onion. Bring to a simmer. Season the salmon with the remaining ¼ teaspoon each salt and pepper and add to the liquid. Turn off the burner and place the salmon and the asparagus bundle in the oven. Cook until the asparagus is tender and the salmon is cooked through, 10 minutes. Carefully open the asparagus foil bundle, drizzle with balsamic vinegar, and serve with the salmon fillets.

Yield:
4 servings (1 salmon fillet and 6 ounces asparagus each)

Per serving:
341 calories; 48 g protein; 3.5 g carbohydrates; 1.3 g fiber; 1.5 g sugars; 14 g fat; 2.9 g saturated fat; 0 trans fat; 97 mg cholesterol; 340 mg sodium; 95 mg calcium; 2.7 g omega-3 fats; 747 IU vitamin A; 6.4 mg vitamin C; 2.4 mg vitamin E; 2 mg iron; 1.2 mg zinc

BLACK AND BLUE YOGURT PARFAIT

2 cups nonfat plain yogurt

1 teaspoon vanilla extract

1 cup blackberries

1 cup blueberries

¼ cup toasted walnuts, chopped

Combine the yogurt and vanilla until blended. To assemble the parfaits, place ¼ cup blackberries in the bottom of a parfait glass. Top with ¼ cup yogurt, ¼ cup blueberries, and another ¼ cup yogurt; top with 1 tablespoon walnuts. Repeat with the remaining 3 parfait glasses.

Yield:
4 servings (1 parfait each)

Per serving:
138 calories; 7 g protein; 19 g carbohydrates; 3 g fiber; 12 g sugars; 5 g fat; 0.5 g saturated fat; 0 trans fat; 2.5 mg cholesterol; 68 mg sodium; 170 mg calcium; 0.7 g omega-3 fats; 598 IU vitamin A; 17 mg vitamin C; 3 mg vitamin E; 0.5 mg iron; 0.5 mg zinc

BLACKBERRY YOGURT

1 cup low-fat plain yogurt

cup blackberries

1 tablespoon wheat germ

Mix the yogurt with the blackberries in a small bowl. Sprinkle with wheat germ.

Yield:
1 serving

Per serving:
202 calories; 16 g protein; 25 g carbohydrates; 3.5 g fiber; 20 g sugars; 4.8 g fat; 2.6 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 465 mg calcium; 0.13 g omega-3 fats; 234 IU vitamin A; 12 mg vitamin C; 2 mg vitamin E; 1.1 mg iron; 3.6 mg zinc

BLUEBERRY GINGER SMOOTHIE

1 cup blueberries

¼ cup fresh lemon juice

2 cups low-fat plain yogurt

¼ cup honey

2 teaspoons finely chopped fresh ginger

Combine all ingredients in a blender and puree until smooth. Chill or serve over ice.

Yield:
4 servings (7 ounces each)

Per serving:
167 calories; 7 g protein; 33 g carbohydrates; 1 g fiber; 30 g sugars; 2 g fat; 1 g saturated fat; 0 trans fat; 7 mg cholesterol; 87 mg sodium; 229 mg calcium; 0.04 g omega-3 fats; 85 IU vitamin A; 12 mg vitamin C; 0.3 mg vitamin E; 0.3 mg iron; 1.2 mg zinc

BLUEBERRY YOGURT PANNA COTTA

1 tablespoon gelatin

¼ cup water

2 cups buttermilk

2 cups blueberries

½ teaspoon grated orange zest

1 cup fat-free Greek yogurt

¼ cup sugar

In a small bowl, sprinkle the gelatin over 2 tablespoons of the water; set aside. Combine the buttermilk, blueberries, orange zest, and yogurt in a blender and blend until smooth. Add the rest of the water, the sugar, and the reserved gelatin to a small saucepan over medium heat and stir until well dissolved. With the blender running, add the sugar-gelatin mixture and blend until incorporated. Pour through a strainer (to remove blueberry skins and any small lumps of gelatin) into 4 serving glasses and chill until firm, about 4 hours.

Yield:
4 servings (1 generous cup each)

Per serving:
161 calories; 12 g protein; 28 g carbohydrates; 2 g fiber; 25 g sugars; 1 g fat; 0.7 g saturated fat; 0 trans fat; 8 mg cholesterol; 152 mg sodium; 193 mg calcium; 0.1 g omega-3 fats; 73 IU vitamin A; 9 mg vitamin C; 0.5 mg vitamin E; 0.4 mg iron; 1.5 mg zinc

CHERRY WALNUT GRANOLA WITH YOGURT

¾ cup old-fashioned rolled oats

2 tablespoons wheat germ

¼ cup chopped walnuts

2 tablespoons sweetened flaked coconut

1 tablespoon honey

½ teaspoon vanilla extract

1 teaspoon vegetable oil

1 tablespoon water

¼ cup dried cherries

1 quart low-fat plain yogurt

Preheat the oven to 350°F and line a baking sheet with aluminum foil. In a small bowl, mix the oats, wheat germ, walnuts, and coconut. In a separate bowl, mix together the honey, vanilla, oil, and water and stir into the dry ingredients. Spread on the prepared baking sheet in a single layer and bake for 15 minutes, stirring halfway through the cooking time, until dry and toasted. Remove from the oven, stir in the dried cherries, and let cool. Stir into the yogurt.

Yield:
4 servings (1 cup yogurt and
cup granola each)

Per serving:
336 calories; 17 g protein; 42 g carbohydrates; 5 g fiber; 25 g sugars; 12 g fat; 3.8 g saturated fat; 0 trans fat; 15 mg cholesterol; 173 mg sodium; 469 mg calcium; 1 g omega-3 fats; 414 IU vitamin A; 2.3 mg vitamin C; 1 mg vitamin E; 2 mg iron; 3.5 mg zinc

CHOCOLATE ORANGE HOT CHOCOLATE

1 quart low-fat plain milk

2 ounces dark chocolate (60 percent cacao)

1 tablespoon unsweetened cocoa powder

½ teaspoon grated orange zest

Bring the milk, chocolate, and cocoa powder to a simmer, whisking until combined. Turn off the heat and whisk in the orange zest.

Yield:
4 servings (about 1 cup each)

Per serving:
178 calories; 10 g protein; 20 g carbohydrates; 2 g fiber; 17 g sugars; 7.5 g fat; 4.7 g saturated fat; 0 trans fat; 13 mg cholesterol; 108 mg sodium; 293 mg calcium; 0.01 g omega-3 fats; 479 IU vitamin A; 0.3 mg vitamin C; 0.03 mg vitamin E; 1 mg iron; 1 mg zinc

CRANBERRY ORANGE GRANITA WITH DARK CHOCOLATE SHAVINGS

½ cup sugar

½ cup water

4 1-inch strips orange zest

Juice of 2 medium (6-ounce each) oranges (about
cup)

3 cups cranberry juice

1 ounce dark chocolate (60 percent cacao), grated

In a small saucepan, combine the sugar, water, and orange zest. Bring to a simmer, stirring, until the sugar is dissolved. Chill until cold. Remove the orange zest and add the remaining ingredients. Freeze until firm, about 6 hours or overnight. Scrape with a fork to form large flakes. Garnish with grated chocolate.