The Sparkpeople Cookbook: Love Your Food, Lose the Weight

The Sparkpeople Cookbook: Love Your Food, Lose the Weight

Meg Galvin, Stepfanie Romine

Language: English

Pages: 496

ISBN: 1401931324

Format: PDF / Kindle (mobi) / ePub

     From the team that brought you, America’s #1 weight-loss and fitness site, and the New York Times bestseller The Spark, comes The SparkPeople Cookbook. This practical yet inspirational guide, which is based on the same easy, real-world principles as the SparkPeople program, takes the guesswork out of making delicious, healthy meals and losing weight—once and for all.
     Award-winning chef Meg Galvin and SparkRecipes editor Stepfanie Romine have paired up to create this collection of more than 160 satisfying, sustaining, and stress-free recipes that streamline your healthy-eating efforts. With a focus on real food, generous portions, and great flavor, these recipes are not part of a fad diet. They aren’t about spending money on obscure ingredients, eliminating key components of a balanced diet, or slaving away for hours at the stove. They are about making smart choices and eating food you love to eat.
     But this is more than just a collection of recipes—it’s an education. The SparkPeople philosophy has always been about encouraging people to achieve personal goals with the help and support of others. And this cookbook works in the just the same way. Along with the recipes, you’ll find step-by-step how-tos about the healthiest, most taste-enhancing cooking techniques; lists of kitchen essentials; and simple ingredient swaps that maximize flavor, while cutting fat and calories, plus you’ll read motivational SparkPeople success stories from real members who have used these recipes as part of their life-changing transformations.
     In addition, you’ll find:
·         Quick and tasty “Make It a Meal” suggestions to turn every main dish into a well-balanced meal.
·         Results from the SparkPeople “Ditch the Diet” Taste Test, which proves that you don’t have to eat boring and tasteless food to lose weight.
·         150 meal ideas and recipes that take 30 minutes or less to prepare—plus dozens of other, more elaborate meals for days when you have more time to cook.
·         Two weeks of meal plans—with breakfast, lunch, dinner, and two snacks—all within 1,400–1,600 calories per day.
     So whether you’re a novice taking the first steps to improve your health or a seasoned cook just looking for new, healthy recipes to add to your repertoire, this cookbook is for you. Learn to love your food, lose the weight, and ditch the diet forever!

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coated with wheat flour. The whole-wheat version is made from whole-wheat flour. It hails from northern Africa, where it is steamed and served at most meals. You might also see Israeli couscous at the market. That is a low-fiber version of couscous that is much larger—it’s sometimes referred to as “pearl pasta.” It’s tasty but not made from whole grains. Most couscous in Western supermarkets has been precooked and dried, which makes it a breeze to cook. When you’re short on time and need a

water, cover with a plate, and let stand 10 to 15 minutes. 3. Add the olive oil, lemon juice, garlic, salt, mint, dill, black pepper, parsley, onion, bell pepper, celery, and the bulgur to the lentils. Mix gently but thoroughly, cover tightly, and refrigerate for 30 minutes before serving. Note: If using yellow or pink lentils, adjust cooking time to 15 minutes. * * * Per 1-Cup Serving: 159.2 calories, 7.1 g total fat, 0 mg cholesterol, 300.4 mg sodium, 21 g total carbs, 5.7 g

to the vending machine when afternoon munchies set in or fatigue hits, grab a healthful snack—of about 200 calories or less. You’ll find suggestions to stave off any craving on our Easy Snacks list. I always drink at least 8 ounces of water right before I eat a snack to help me fill up. Thirst often masquerades as hunger, so this is a great trick when you feel like snacking for no good reason. SparkPeople Cooking Challenge: Skipping snacks to save calories for later in the day often leads to

calories by not buying fancy, single-serve cups. Spicy Yogurt Sauce is a tasty alternative to high-fat condiments. 25. Gallon of skim milk: $3.04 (19 cents per serving)—It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an 8-ounce cup with a piece of fruit or a granola bar for a filling snack. APPENDIX G Metric Equivalent Charts The recipes in this book use the standard United States method for measuring liquid and dry or solid ingredients

mix of quality carbohydrates, healthy protein, and healthy fat. Design a breakfast that includes something from at least three food groups, for example: Greek yogurt, fresh fruit, and granola. If it’s better to eat breakfast than to eat nothing, why should it matter what you’re eating? Donuts, pastries, and other baked goods made from white flour are popular breakfast foods, but think about how you feel after eating them. Are you content after just one donut, or are you reaching for another?

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