By Corinne T. Netzer
A set of low-calorie recipes for weight-conscious readers. This cookbook covers every little thing from easy, one-dish nutrition to making plans a celebration.
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Table of Contents
Chapter 1: vintage PANINI
Three-cheese & tomato
Summer vegetable & basil
Turkey & bacon club
Turkey burger patty melt
Pulled red meat & slaw
Turkey, brie & apple
Grilled chook, tomato & mozzarella
Egg & bacon breakfast sandwich
Roast red meat & horseradish
Roast turkey & cranberry
Grilled eggplant & tapenade
Chapter 2: smooth PANINI
Roast beef, bacon & pickled onions
Nectarine, arugula & brie
Creamy mushroom & thyme
Apple, cheddar & sage
Roasted peppers, goat cheese & salsa verde
Zucchini, feta & tapenade
Lamb, feta & harissa burger
Sausage, fontina & broccolini pesto
Asparagus, sun-dried tomato & chevre
Prosciutto, gorgonzola & fig
Caramelized onion & smoked gouda
Grilled salmon & herbed cream cheese
Roasted beef, provolone & broccoli rabe
Mushroom, spinach & tarragon
Marinated artichoke, spinach & parmesan
Manchego & quince
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Extra info for 101 Low Calorie Recipes
In Chapter 4, we discuss various egg substitutes that you probably already have in your pantry, such as applesauce, mashed banana, and a simple combination of baking powder, oil, and water, which we use all of the time. Meat-Based Protein Americans get more than enough protein. The average American male consumes about 100 grams of protein per day, and the average female consumes about 70 grams. Both of these figures are almost twice what the Food and Nutrition Board recommends. For most people, 10 to 15 percent of our daily calories should come from protein, which works out to about 56 grams for men and 46 for women.
At times it won’t be perfect. Just relax and have fun! Your kids will find all the right foods if you keep on offering it to them, and in the process so will you. As we’ve been saying all along, there are so many great plant-based food options, you may have trouble trying them all! 9780738217048-text_Bialik 12/9/13 11:50 PM Page 45 Notes 1. Committee on Nutrition: “The Use and Misuse of Fruit Juice in Pediatrics,” AAP Policy: Journal of the American Academy of Pediatrics 107, no. 5: 1210. Accessed November 2, 2010.
Decide what you want to do and how you want to eat. There are so many excellent and free resources for you to use to design an eating plan and life that fits your needs, your lifestyle, and your budget. Eating more fruits, vegetables, and grains is something we should all be doing. Limiting salt, sugar, and animal protein is recommended by just about every health organization you can look up. The time is now to learn more, explore more, and find fun ways to create the healthiest and yummiest and easiest ways to eat and feed your family.
101 Low Calorie Recipes by Corinne T. Netzer