The Sparkpeople Cookbook: Love Your Food, Lose the Weight
Meg Galvin, Stepfanie Romine
Format: PDF / Kindle (mobi) / ePub
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?