The Beauty Diet (62 page)

Yield:
4 servings (1 generous cup each)

Per serving:
220 calories; 1 g protein; 50 g carbohydrates; 0.5 g fiber; 46 g sugars; 3 g fat; 1.8 g saturated fat; 0 trans fat; 0 cholesterol; 8 mg sodium; 10 mg calcium; 0.1 g omega-3 fats; 98 IU vitamin A; 101 mg vitamin C; 0.5 mg vitamin E; 0.3 mg iron; 0.1 mg zinc

CREAMY CHOCOLATE CHERRY RICE PUDDING

¼ cup basmati rice, rinsed well

2½ cups low-fat milk

¼ cup sugar

teaspoon kosher salt

¼ cup dried cherries

1 teaspoon pure vanilla extract

1 egg yolk

1 ounce dark chocolate (60 percent cacao), coarsely grated

Combine the rice, milk, sugar, salt, and cherries in a medium saucepan over medium heat. Bring to a simmer, stirring occasionally, and continue to simmer until the rice is tender but not mushy, about 15 minutes. Lightly beat the vanilla and egg yolk in a small bowl, and when the rice is tender, add about ½ cup of the hot rice mixture, whisking constantly. Add back to the saucepan, whisking until slightly thickened and just returning to a simmer; remove from the heat. Pour into 4 bowls or ramekins. Refrigerate until chilled. Serve with grated chocolate on top.

Yield:
4 servings (generous ½ cup each)

Per serving:
235 calories; 7 g protein; 40 g carbohydrates; 3 g fiber; 27 g sugars; 5 g fat; 1.4 g saturated fat; 0 trans fat; 59 mg cholesterol; 130 mg sodium; 196 mg calcium; 0.02 g omega-3 fats; 643 IU vitamin A; 0 vitamin C; 0.2 mg vitamin E; 1 mg iron; 1 mg zinc

CRUNCHY DARK CHOCOLATE–DIPPED KIWIS

2 ounces dark chocolate (60 percent cacao)

8 kiwis, peeled and thickly sliced

¼ cup chopped roasted salted almonds

Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Dip the kiwis in the melted chocolate. Place on wax paper and sprinkle with almonds. Chill until the chocolate solidifies.

Yield:
4 servings (4 slices each)

Per serving:
217 calories; 5 g protein; 31 g carbohydrates; 7 g fiber; 19 g sugars; 10 g fat; 3 g saturated fat; 0 trans fat; 0 cholesterol; 35 mg sodium; 75 mg calcium; 0.1 g omega-3 fats; 132 IU vitamin A; 141 mg vitamin C; 4.5 mg vitamin E; 1.4 mg iron; 0.4 mg zinc

DARK CHOCOLATE BROWNIES

cup sugar

2 tablespoons unsweetened cocoa powder

teaspoon kosher salt

¼ cup low-fat plain yogurt

½ teaspoon instant coffee

1 teaspoon warm water

1 egg

1 ounce dark chocolate (60 percent cacao), melted and cooled

2 tablespoons flour

Nonstick cooking spray

Preheat the oven to 350° F. Combine the sugar, cocoa powder, salt, and yogurt in a medium bowl and whisk until smooth. Dissolve the instant coffee in the warm water and whisk into the yogurt mixture. Whisk in the egg and then the chocolate. Stir in the flour until just combined. Divide between 4 muffin cups, sprayed with nonstick cooking
spray. Bake until the edges are set and the center is soft but not wet, 18–20 minutes. Let cool completely.

Yield:
4 servings (1 brownie each)

Per serving:
148 calories; 4 g protein; 26 g carbohydrates; 2 g fiber; 20 g sugars; 4 g fat; 2 g saturated fat; 0 trans fat; 54 mg cholesterol; 90 mg sodium; 40 mg calcium; 0.01 g omega-3 fats; 69 IU vitamin A; 0.1 mg vitamin C; 0.1 mg vitamin E; 1 mg iron; 0.5 mg zinc

DARK CHOCOLATE–COVERED STRAWBERRIES

4 ounces dark chocolate (60 percent cacao)

16 strawberries

Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Dip the strawberries in the melted chocolate. Place on wax paper and chill until the chocolate solidifies.

Yield:
4 servings (4 strawberries each)

Per serving:
168 calories; 3 g protein; 20 g carbohydrates; 4.5 g fiber; 14 g sugars; 10 g fat; 6 g saturated fat; 0 trans fat; 1.5 mg cholesterol; 2 mg sodium; 13 mg calcium; 0.05 g omega-3 fats; 9 IU vitamin A; 42 mg vitamin C; 0.2 mg vitamin E; 1.4 mg iron; 0.1 mg zinc

DARK CHOCOLATE–DIPPED APPLES WITH PISTACHIOS

4 ounces dark chocolate (60 percent cacao)

4 apples, cut into 6 wedges each

¼ cup chopped pistachios

Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Dip the apple slices into the melted chocolate. Place on wax paper and sprinkle with pistachios. Chill until the chocolate solidifies.

Yield:
4 servings (6 apple slices each)

Per serving:
300 calories; 4.5 g protein; 46 g carbohydrates; 9 g fiber; 33 g sugars; 13 g fat; 6 g saturated fat; 0 trans fat; 1.5 mg cholesterol; 4 mg sodium; 23 mg calcium; 0.04 g omega-3 fats; 159 IU vitamin A; 10 mg vitamin C; 0.6 mg vitamin E; 1.7 mg iron; 0.3 mg zinc

DARK CHOCOLATE–DIPPED FROZEN BANANAS

4 medium bananas

4 ounces dark chocolate (60 percent cacao)

teaspoon kosher salt

2 tablespoons finely chopped walnuts

Peel the bananas and cut in half crosswise. Place on wax paper. Melt the chocolate and salt in a microwave-safe dish in 30-second intervals until soft; stir until smooth. Dip one side of the banana in the chocolate and place, chocolate side up, on the wax paper. Repeat with the remaining halves, sprinkle with walnuts, and place in the freezer for 1 to 2 hours or until the chocolate is hard and the bananas are semifrozen.

Yield:
4 servings (2 banana halves each)

Per serving:
285 calories; 4 g protein; 36 g carbohydrates; 5 g fiber; 22 g sugars; 15 g fat; 7 g saturated fat; 0 trans fat; 0 cholesterol; 76 mg sodium; 10 mg calcium; 0.4 g omega-3 fats; 76 IU vitamin A; 10 mg vitamin C; 0.1 mg vitamin E; 0.4 mg iron; 0.3 mg zinc

DARK CHOCOLATE–DIPPED PRETZELS

2 ounces dark chocolate (60 percent cacao)

16 pretzel rods

Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Roll the pretzel rods in the chocolate. Place on wax paper and chill until the chocolate solidifies.

Yield:
4 servings (4 pretzel rods each)

Per serving:
217 calories; 5 g protein; 36 g carbohydrates; 3 g fiber; 7 g sugars; 6 g fat; 3 g saturated fat; 0 trans fat; 1 mg cholesterol; 488 mg sodium; 9 mg calcium; 0 omega-3 fats; 2.5 IU vitamin A; 0 vitamin C; 0 vitamin E; 2 mg iron; 0.3 mg zinc

DARK CHOCOLATE FONDUE WITH STRAWBERRIES

2 ounces dark chocolate (60 percent cacao)

½ teaspoon vanilla extract

2 cups strawberries

In a small microwave-safe bowl, microwave the chocolate in 20-second intervals until melted. Stir until smooth and then stir in the vanilla extract. If the chocolate becomes lumpy, continue to stir and microwave for 5–10 seconds, until smooth again. Serve with strawberries.

Yield:
4 servings (½ cup strawberries and ½ ounce chocolate each)

Per serving:
106 calories; 2 g protein; 11 g carbohydrates; 2.4 g fiber; 8 g sugars; 6 g fat; 3.5 g saturated fat; 0 trans fat; 0 cholesterol; 8 mg sodium; 13 mg calcium; 0.1 g omega-3 fats; 10 IU vitamin A; 49 mg vitamin C; 0.2 mg vitamin E; 0.3 mg iron; 0.1 mg zinc

GREEN TEA FROZEN YOGURT

¾ cup fat-free evaporated milk

4 green tea bags

2 cups fat-free Greek-style yogurt

¾ cup sugar

Heat the milk in a small saucepan over medium heat until steaming but not boiling. Remove from the heat, add the tea bags, and steep for 6–8 minutes. Remove the tea bags and whisk the infused milk with the yogurt and sugar. Chill until very cold, at least 1 hour and up to 24 hours. Prepare an ice cream maker according to the manufacturer's directions and add the cold green tea yogurt mixture. Churn until thick and soft-set, place in a freezer-safe plastic storage container, and freeze until hard.

Yield:
4 servings (1 cup each)

Per serving:
250 calories; 16 g protein; 48 g carbohydrates; 0 fiber; 48 g sugars; 0.1 g fat; 0.1 g saturated fat; 0 trans fat; 8 mg cholesterol; 94 mg sodium; 230 mg calcium; 0 g omega-3 fats; 189 IU vitamin A; 0.6 mg vitamin C; 0 vitamin E; 0.4 mg iron; 2.1 mg zinc

HONEY YOGURT CUP

8 ounces low-fat plain yogurt

1 tablespoon honey

2 tablespoons wheat germ

Blend the yogurt and honey in a bowl. Sprinkle with wheat germ.

Yield:
1 serving

Per serving:
261 calories; 16 g protein; 40 g carbohydrates; 2.2 g fiber; 34 g sugars; 5 g fat; 2.5 g saturated fat; 0 trans fat; 13 mg cholesterol; 160 mg sodium; 423 mg calcium; 0.14 g omega-3 fats; 130 IU vitamin A; 3 mg vitamin C; 2.3 mg vitamin E; 1.6 mg iron; 4.4 mg zinc

KIWI AND MELON FRUIT SOUP

3 kiwis (8 ounces), peeled and roughly chopped (1½ cups)

2 cups cubed honeydew melon

2 tablespoons sugar

¼ teaspoon vanilla extract

¼ cup low-fat plain yogurt for garnish

2 tablespoons chopped fresh mint for garnish

Combine the kiwi, honeydew, sugar, and vanilla in a blender and puree until smooth. Divide among four bowls and garnish each bowl with 1 tablespoon yogurt and 1½ teaspoons chopped mint.

Yield:
4 servings (generous ½ cup each)

Per serving:
87 calories; 2 g protein; 20 g carbohydrates; 2.3 g fiber; 17 g sugars; 0.6 g fat; 0 g saturated fat; 0 trans fat; 1 mg cholesterol; 28 mg sodium; 55 mg calcium; 0.1 g omega-3 fats; 208 IU vitamin A; 61 mg vitamin C; 1 mg vitamin E; 1 mg iron; 0.3 mg zinc

KIWI MELON FRUIT SALAD WITH GINGER BLUEBERRY SYRUP

4 kiwis, peeled and diced (about 2 cups)

1 cup diced honeydew

1 cup diced cantaloupe

3 tablespoons sugar

3 tablespoons water

1 teaspoon grated fresh ginger

¼ cup blueberries

1 teaspoon finely grated lemon zest

In a large bowl, combine the kiwis, honeydew, and cantaloupe; toss well. In a small saucepan, bring the sugar, water, and ginger to a boil, stirring until the sugar is dissolved, 1 minute. Stir in the blueberries and lemon zest and continue to cook until the blueberries are softened, 2 minutes. Remove from the heat and cool. Pour over the fruit and toss well.