Authors: Travis Stork
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1 28-ounce can peeled, ground tomatoes
1 teaspoon dried oregano
1 teaspoon dried basil
1 tablespoon balsamic vinegar
2 tablespoons tomato paste
In a medium saucepan, heat olive oil. Sauté onion and garlic for 2–3 minutes, until they start to soften. Stir in tomatoes, oregano, basil, vinegar, and tomato paste. Heat to bubbling; cover, reduce heat, and simmer 15 minutes. Makes 6–8 half-cup servings.
1 large eggplant, peeled
½ cup whole-wheat panko breadcrumbs
1 cup Parmesan cheese, divided
1 teaspoon garlic powder
2 teaspoons dried Italian herbs
2 egg whites, beaten
Olive oil cooking spray
1 cup Terrific Tomato Sauce (see recipe)
Preheat oven to 400 degrees. Cut eggplant lengthwise into 4 thick strips. Combine breadcrumbs, ¾ cup of the Parmesan cheese, garlic, and herbs in a shallow bowl. Whisk egg whites in another shallow bowl. Dip eggplant slices into egg whites, then roll each strip in bread-crumb-cheese mixture. Place eggplant on cooking sheet that has been sprayed with olive oil spray. Spray olive oil spray over eggplant slices. Bake 30 minutes, or until nice and brown on top and cooked through. Spread Terrific Tomato Sauce over the eggplant; return to oven and bake for another 20 minutes. Sprinkle with remaining ¼ cup Parmesan cheese before serving. Makes 2 main-dish servings or 4 side-dish servings.
Olive oil cooking spray
1 pound chicken, beef, or pork, cut into bite-size pieces, or 1 pound shrimp
1 red pepper, cut in 1-inch strips
1 yellow pepper, cut in 1-inch strips
1 green pepper, cut in 1-inch strips
1 cup broccoli florets, chopped
3 celery stalks, chopped
1 cup bean sprouts
½ cup fat-free, reduced-sodium chicken, beef, or vegetable broth
2 tablespoons low-sodium soy sauce
1 tablespoon chili paste
Spray a skillet with olive oil cooking spray. Over medium-high heat, stir-fry meat, chicken, or shrimp until cooked through. Remove to a plate. Turn off heat and spray pan with more olive oil spray. Over medium heat, stir-fry peppers, broccoli, celery, and sprouts. Cook until crisp-tender. Combine broth, soy sauce, and chili paste; stir into vegetables, add meat back into pan, and heat for 2–3 minutes. Makes 4 servings.
Olive oil cooking spray
1 red pepper, cut in 1-inch strips
1 yellow pepper, cut in 1-inch strips
1 green pepper, cut in 1-inch strips
1 cup broccoli florets, chopped
3 celery stalks, chopped
1 cup bean sprouts
½ cup fat-free, reduced-sodium chicken, beef, or vegetable broth
2 tablespoons low-sodium soy sauce
1 tablespoon chili paste
Optional: 1 cup (about 4 ounces) chopped cashews or peanuts (unsalted)
Spray a skillet with olive oil cooking spray. Over medium-high heat, stir-fry peppers, broccoli, celery, and sprouts. Cook until crisp-tender. Combine broth, soy sauce, and chili paste; stir into vegetables and heat for 1–2 minutes. Top with nuts (if using) and serve. Makes 4 servings.
2 large portobello mushrooms
Olive oil cooking spray
½ cup balsamic vinegar
½ teaspoon garlic, minced
2 tablespoons onion, chopped
2 tablespoons fresh basil, chopped
Clean the mushrooms and remove stems. Spray mushrooms lightly with olive oil cooking spray. In a small bowl, combine the balsamic vinegar, garlic, and onions. Marinate the mushrooms in this mixture for at least 1 hour. Pour mushrooms and marinade into a ceramic dish. Bake for 20–30 minutes, or until cooked through. Top mushrooms with fresh basil before serving. Makes 1 serving.
Olive oil cooking spray
1 medium onion, chopped
2 garlic cloves, minced
1 eggplant, peeled and chopped
2 zucchinis, chopped
1 green pepper, chopped
1 medium tomato, chopped
¼ cup tomato juice
Parmesan cheese
Spray a large skillet with olive oil cooking spray. Add onion and garlic, and sauté 2–4 minutes, or until tender. Add eggplant, zucchini, green pepper, tomato, and tomato juice. Bring the mixture to a boil, then
reduce heat to low. Simmer, covered, until vegetables are soft, stirring occasionally, about 8–10 minutes. Sprinkle with Parmesan cheese before serving. Makes 4 servings.
16 ounces low-fat cottage cheese
1 bag fresh spinach
1 egg
1 teaspoon crushed red pepper
Black pepper to taste
Olive oil cooking spray
8 ounces whole-wheat lasagna noodles, uncooked
1 cup marinara sauce
½ cup shredded mozzarella cheese
Preheat oven to 350 degrees. In a bowl, mix cottage cheese, spinach, egg, and red and black pepper. Spritz a baking dish with cooking spray. Spread out half the lasagna noodles. Cover with the cheese/spinach filling; top with the remaining noodles. Pour marinara sauce over the noodles; sprinkle with mozzarella cheese. Bake for 45-50 minutes. Serves 4.
(Optional: To cut down on carbs, skip the bottom layer of noodles.)
ANYTIME VEGETABLE SIDE DISHES
1 pound carrots, peeled and sliced into coins
1 tablespoon maple syrup
1 teaspoon pumpkin pie spice
Boil the carrots in a saucepan of water for 40–45 minutes or until soft. Drain and mash carrots with a potato masher. Add the maple syrup and pumpkin pie spice; mix well. Reheat, if necessary, just before serving. Makes 4 servings.
1 head cauliflower, cut into small pieces
2 tablespoons plain Greek yogurt
2 garlic cloves, minced
1 teaspoon fresh or dried rosemary, finely chopped
¼ cup Parmesan cheese
Boil the cauliflower in a saucepan of water for 6–8 minutes, or until very soft. Drain well. Using a blender or potato masher, puree or mash the cauliflower, yogurt, garlic, rosemary, and Parmesan cheese until smooth. Reheat, if necessary, before serving. Makes 4 servings.
1 eggplant, peeled and cut into chunks
Vegetable cooking spray
1 teaspoon garlic, minced
1 teaspoon dried Italian herbs
Preheat oven to 350 degrees. Place the eggplant in a baking dish that has been sprayed with vegetable cooking spray. Sprinkle eggplant with garlic and herbs, then spray lightly with vegetable cooking spray. Bake about 20–30 minutes, or until tender. Makes 4 servings.
Vegetable cooking spray
2 bags fresh spinach, washed
2 teaspoons fresh rosemary, chopped, or 1 teaspoon dried rosemary
Sprinkle of Parmesan cheese
Spray a skillet lightly with vegetable cooking spray. Add spinach and rosemary. Cook on low-medium heat until spinach is wilted. Top with Parmesan cheese. Makes 4 servings.
HIGH-DENSITY VEGETABLE SIDE DISHES
Recipes contain 1
High-Density Vegetable
per serving.
Flex-Time Foods
are listed as optional ingredients.
Unless otherwise indicated, recipes fit all plans
(
STAT
,
RESTORE
, and
MAINTAIN
).
1 pound baby red potatoes
Olive oil cooking spray
Black pepper
Dried basil, rosemary, parsley, cumin, thyme, or whatever other dried herbs and spices you like
Preheat oven to 375 degrees. Wash and scrub potatoes. Cut each potato into quarter wedges (leave skin on). Place the potatoes on a cookie sheet that has been sprayed with olive oil cooking spray. Sprinkle black pepper and herbs or spices over potatoes. Spritz the potatoes with olive oil cooking spray. Bake 40–45 minutes, or until potatoes are tender. Makes 4 servings.
1 16-ounce bag frozen lima beans
Olive oil cooking spray
2 tablespoons fresh thyme, chopped
¼ teaspoon black pepper
Sprinkle of Parmesan cheese
Microwave beans according to package directions. Drain. Place beans in a bowl; spray liberally with olive oil spray. Add thyme, pepper, and cheese and toss. Makes 4 servings.
Olive oil cooking spray
1 pound sweet potatoes, cut into strips ½-inch thick, unpeeled
1 tablespoon olive oil
Dash of spices of your choice: chili powder and cumin; nutmeg and cinnamon; five-spice powder (Chinese); garam masala (Indian); Cajun seasoning, etc.
Preheat oven to 450 degrees. Spray medium baking sheet with olive oil spray. In a bowl, coat sweet potato strips with olive oil. Sprinkle on spices of your choice and mix well. Spread sweet potatoes in a single layer on the pan. Bake for 15 minutes. Remove pan from oven and flip the fries with a metal spatula. Bake 10–15 minutes longer, or until fries are nicely browned. Makes 4 servings.
DIPS AND SPREADS
4 tablespoons extra-virgin olive oil
1 garlic clove, smashed (or more to taste)
½ teaspoon fresh or dried rosemary leaves, chopped fine (or more to taste)
Combine all ingredients. Makes 4 servings.
1 16-ounce can white beans, drained
2 garlic cloves
1 tablespoon olive oil
1 tablespoon plus 1 teaspoon fresh minced herbs, separated (use parsley, rosemary, thyme, cilantro, basil, or any other fresh herbs)
1 teaspoon lemon juice
Combine all ingredients except the 1 teaspoon minced fresh herbs in a food processor. Process until creamy. Spoon into a bowl; sprinkle with remaining herbs. Serve with fresh veggies, whole-grain bread, or whole-grain crackers.
2 medium avocados, ripe
1 teaspoon lime juice
¼ cup red onion, diced
1 tomato, seeded and chopped
1 tablespoon cilantro, chopped
1 garlic clove, minced
Optional: ¼ jalapeño pepper, seeds removed, minced
Cut avocados in half, removing pit and scooping flesh into a bowl. Mash with a potato masher or fork. Mix in lime juice, onion, jalapeño (if using), tomato, cilantro, and garlic. Stir well. Makes 6 servings.
½ cup garbanzo beans, drained
1 tablespoon olive oil
Mash beans with a fork, then puree the beans and olive oil in a blender to make the spread. Serve on whole-wheat pita bread wedges. Makes 1 serving.
INTRODUCTION
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.
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.
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.
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JAMA: Journal of the American Medical Association
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.
“How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
.
Kaiser, Chris. “AHA Lauds AMA Call on Obesity.”
MedPage Today
, June 21, 2013.
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.
“Overweight and Obesity Statistics.” National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Weight-Control Information Network.
http://www.win.niddk.nih.gov/statistics/
.
Pollack, Andrew. “AMA Recognizes Obesity as a Disease,”
New York Times
, June 18, 2013.
http://www.nytimes.com/2013/06/19/business/ama-recognizes-obesity-as-a-disease.html
.
PART ONE
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Disease in a Cohort of Male US Health Professionals.”
Circulation
128, no. 4 (July 23, 2013): 337–43.
http://circ.ahajournals.org/content/128/4/337.long
.
Dow, C. A., S. B. Going, H. H. Chow, B. S. Patil, and C. A. Thomson. “The Effects of Daily Consumption of Grapefruit on Body Weight, Lipids, and Blood Pressure in Healthy, Overweight Adults.”
Metabolism
61, no. 7 (July 2012): 1026–35.
http://www.ncbi.nlm.nih.gov/pubmed/22304836
.
Fujioka, K., F. Greenway, J. Sheard, and Y. Ying. “The Effects of Grapefruit On Weight and Insulin Resistance: Relationship to the Metabolic Syndrome.”
Journal of Medicinal Food
9, no. 1 (Spring 2006): 49–54.
http://www.ncbi.nlm.nih.gov/pubmed/16579728
.
Garaulet M., P. Gómez-Abellán, J. J. Alburquerque-Béjar, Y. C. Lee, J. M. Ordovás, and F. A. Scheer. “Timing of Food Intake Predicts Weight Loss Effectiveness.”
International Journal of Obesity
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.