The 8-Hour Diet (20 page)
Authors: David Zinczenko
These recipes pack in nutrients in the form of the 8-Hour Powerfoods, so you’ll find it easier than ever to say, “I ate my 8!”
While most people following the 8-Hour Diet will choose to skip breakfast, these terrific meals are made to travel, so you can whip them up at home and eat them later in the day. Or linger in bed or over the paper in the morning, then enjoy a hearty weekend brunch. Either way, when it comes time to “break your fast,” you’ll be doing it with something you love.
The Caffeinated Banana
SUPERFAST SMOOTHIES
With protein, healthy fat, and caffeine, this works perfectly as a start to your day or as a low-cal substitute for a milk shake. As with all of the smoothies in this chapter, a thermos will help you maintain the temperature and texture of a smoothie hours after it’s been blended.
3
POWER FOODS
1
SERVING
1 very ripe banana
½ cup strong coffee
½ cup milk
1 Tbsp peanut butter
1 Tbsp agave syrup
1 cup ice
Combine all ingredients in a blender and mix to your desired consistency.
335
CALORIES
12
G FAT
3
G SAT. FAT
38
G SUGARS
4
G FIBER
SUPERFAST SMOOTHIES
Between the polyphenols in the blueberries and pomegranate and the omega-3s in the flax, we’re talking serious brain food.
3
POWER FOODS
1
SERVING
1 cup blueberries
½ cup pomegranate or blueberry juice
½ cup yogurt
3 or 4 cubes of ice
1 Tbsp ground flaxseed
Combine all ingredients in a blender and mix to your desired consistency.
279
CALORIES
5
G FAT
1
G SAT. FAT
41
G SUGARS
6
G FIBER
SUPERFAST SMOOTHIES
All that orange produce means this baby is stuffed full of vision-strengthening, cancer-fighting carotenoids.
3
POWER FOODS
1
SERVING
¾ cup frozen mango
½ cup carrot juice
½ cup orange juice
½ cup 2% Greek-style yogurt
1 Tbsp protein powder
½ cup water
Combine all ingredients in a blender and mix to your desired consistency.
285
CALORIES
3
G FAT
2
G SAT. FAT
37
G SUGARS
4
G FIBER
SUPERFAST SMOOTHIES
This is like a liquid mulitvitamin, loaded with vitamins A and C, plus disease-fighting carotenoids and lycopene.
3
POWER FOODS
1
SERVING
¾ cup frozen papaya
¾ cup frozen strawberries
½ cup 1% milk
½ cup orange juice
1 Tbsp fresh mint
Combine all ingredients in a blender and mix to your desired consistency.
188
CALORIES
2
G FAT
1
G SAT. FAT
28
G SUGARS
5
G FIBER
SUPERFAST SMOOTHIES
Like a tropical vacation in a glass. In fact, a shot of rum would turn this into one heck of a healthy cocktail.
2
POWER FOODS
1
SERVING
1 cup frozen pineapple
½ cup 2% Greek-style yogurt
½ cup 1% milk
½ cup orange juice
Combine all ingredients in a blender and mix to your desired consistency.
255
CALORIES
4
G FAT
1
G SAT. FAT
37
G SUGARS
3
G FIBER
SUPERFAST SMOOTHIES
Fiber and protein combine forces to vanquish any hunger in this untraditional but tasty creation.
4
POWER FOODS
1
SERVING
¼ avocado, peeled and pitted
1 ripe banana
1 Tbsp honey
½ cup 1% milk
1 scoop protein powder
½ cup ice
1 tsp freshly grated ginger (optional)
Combine all ingredients in a blender and mix to your desired consistency.
350
CALORIES
7
G FAT
2
G SAT. FAT
38
G SUGARS
6
G FIBER
8 MINUTE MEAL!
This sandwich has everything your body needs in the morning hours: protein to jump-start the metabolism, healthy fat and fiber to keep you full until lunch. Make this at home, wrap it in foil, and haul it off to work.
5
POWER FOODS
1
SERVING
1 tsp canola or olive oil
1 egg
Salt and black pepper to taste
2 oz smoked turkey breast
*
1 slice (¾ oz) American, Cheddar, or pepper Jack cheese
1 thick slice tomato
1 whole-wheat English muffin, split and toasted
1 Tbsp
Ultimate Guacamole
or Wholly Guacamole
Heat the oil in a small nonstick skillet (see
Skillet Secret
) or sauté pan over medium heat until hot. Add the egg and gently fry until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper.
Place the turkey on a plate, top with cheese, and microwave for 30 seconds, until the cheese is melted. Place the tomato on the bottom half of the English muffin and season with salt and pepper. Top with the turkey, egg, and guacamole and then with the other muffin half.
380
CALORIES
18
G FAT
5
G SAT. FAT
1,400
MG SODIUM
6
G FIBER
*
Smoked meat products can be high in sodium. Look for turkey with fewer than 500 milligrams of sodium per serving.
WEIGHT-LOSS WEAPON
Thomas’ Light Multi-Grain English Muffin
Each muffin contains just 100 calories and packs in an astounding 8 grams of fiber—about as much as you’d find in three apples. It provides the perfect base for dozens of handheld breakfasts. Here are a few worth trying.
Smoked salmon with tomato and avocado
Scrambled eggs with ham, American cheese, and spinach
Peanut butter with banana slices and honey
8 MINUTE MEAL!
Weekends on the 8-Hour Diet mean time for a long, lazy brunch, and this is just the dish for the job. Smoky black beans, spicy salsa, and a pair of fried eggs will keep you buzzing well into the afternoon.
4
POWER FOODS
4
SERVINGS
1 can (16 oz) whole peeled tomatoes, with juice
½ small onion, chopped
1 clove garlic, chopped
1 Tbsp chopped chipotle pepper
¼ cup chopped fresh cilantro
Juice of 1 lime
Salt and black pepper to taste
1 can (16 oz) black beans
Pinch of ground cumin
8 eggs
8 corn tortillas
Combine the tomatoes, onion, garlic, chipotle, cilantro, and half of the lime juice in a food processor and pulse until well blended but still slightly chunky. Season with salt and pepper.
Mix the black beans, cumin, and remaining lime juice in a bowl; season with salt and pepper. Use the back of a fork to lightly mash up the beans, adding a splash of warm water if necessary.
Coat a large nonstick skillet or sauté pan with nonstick cooking spray and heat over medium heat. Break the eggs into the skillet; cook until the whites have set but the yolks are still loose and runny.
On a separate burner, heat a medium skillet over medium heat and add the tortillas, 2 at a time; cook for 1 minute on each side, until lightly toasted.
To assemble the dish, spread the tortillas with the beans, top with the eggs, and top the eggs with the salsa. Garnish with more cilantro, if you like, and serve immediately.
375
CALORIES
12
G FAT
3
G SAT. FAT
749
MG SODIUM
10
G FIBER
8 MINUTE MEAL!
A funky, counterintuitive convergence of salty and sweet flavors, but it works. Trust me.
3
POWER FOODS
4
SERVINGS
4 thick slices Canadian bacon or deli ham
4 eggs
4 frozen whole-grain waffles
*
2 Tbsp maple syrup
4 Tbsp shredded sharp Cheddar cheese
Salt and black pepper to taste
Heat a nonstick skillet or sauté pan over medium heat. Coat with a bit of olive oil cooking spray and cook the Canadian bacon for a few minutes on each side, until well browned. Remove. Coat the same pan with a bit more spray and cook the eggs (2 at a time, if you must; avoid overcrowding the pan) sunny side up until the whites have set but the yolks are still runny.
In the meantime, toast the waffles. Top each toasted waffle with a slice of meat, a drizzle of maple syrup, a sprinkle of Cheddar, and the warm fried eggs. Season with salt and pepper.
260
CALORIES
12
G FAT
4
G SAT. FAT
766
MG SODIUM
2
G FIBER
*
We like Van’s Gourmet Multi-Grain. Each waffle packs 2.5 grams of fiber and just 95 calories.
CHANGE IT UP
With a whole-wheat waffle as your base, you can build a slew of sweet and savory open-faced breakfast sandwiches. Try one of these.
Peanut butter, sliced banana, sliced almonds, and a drizzle of honey
Scrambled eggs, turkey, and guacamole
Fresh ricotta or mascarpone cheese, sliced strawberries or figs, and agave syrup