The 150 Healthiest Comfort Foods on Earth: The Surprising, Unbiased Truth About How to Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave

The 150 Healthiest Comfort Foods on Earth: The Surprising, Unbiased Truth About How to Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave

Jonny Bowden, Jeannette Bessinger

Language: English

Pages: 264

ISBN: 2:00138093

Format: PDF / Kindle (mobi) / ePub

“This book tantalizes my taste buds and is everything I love—real comfort food that is as nutritious as it is delicious!” —Holly Clegg, author of the trim&TERRIFIC® cookbook series

Feel good about satisfying your craving for comfort food! You can now savor the taste—and healthiness—of warm, delicious, and comforting classics including mac ’n cheese, lasagna, chicken nuggets, pancakes, potato skins, and shepherd’s pie, thanks to acclaimed nutritionist Jonny Bowden, Ph.D., C.N.S., and whole foods chef Jeannette Bessinger, C.H.H.C.

The two transform 150 comfort food favorites into good-for-you dishes without sacrificing an ounce of taste by:

- cutting back on sugar to lower blood sugar impact

- increasing fiber and protein

- boosting nutrients with added fruits and vegetables

- focusing on higher-quality fats such as olive oil

- reducing calories by reducing overall fat

The result? Delicious new classics such as: Fresh Phyllo Chicken Pot Pie; Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo; Whole-Grain Home-Grilled Pizza; Satisfying Real-Food Pumpkin Pancakes; Lower-Cal Loaded Potato Skins; and Grass-Fed Italian Feta Meatballs in Tomato Sauce. Your taste buds—and your health—will thank you!













Lighter Cider Coleslaw, 134 A Lighter Touch: Tangy German Potato Salad, 126 Lower-Cal Cheesy Scalloped Potatoes, 120–121 Not-Your-Grandmother’s Green Bean Casserole, 115 Nutted Shiitake Brown Rice Pilaf, 111 Nutty, Iron-Rich Creamed Spinach, 114 Sweet and Tangy No-Bake, High-Fiber Beans, 129 Sweet-Tart Omega-Rich 3-Bean Salad, 112 Tangy Raw Caesar Salad with Whole-Grain Croutons, 132 Tender Lower-Fat French Fries, 128 Two-Corn Cheesie Grits with Roasted Veggies, 110 Whole-Grain

lower in calories than you might think. At only 22 calories per tablespoon it’s still got a fair amount of calcium (55 mg per tablespoon) and—for those of you watching your fat—barely more than 1 gram. The mushrooms are high in fiber as well as minerals such as potassium, and scallops are a terrific source of low-calorie protein. Ingredients 1 1/4 pounds (565 g) sea scallops 3/4 cup (175 ml) dry sherry 3 tablespoons (45 g) butter, divided 1 tablespoon (15 ml) olive oil 8 ounces (225 g)

1/2-quart (1.4-L) casserole dish and place in the oven for a couple of minutes until the butter is melted. Remove the casserole and set aside. In a large skillet, melt the remaining 1 tablespoon (15 g) of butter with the olive oil over medium heat. Add the mushrooms in a single layer and cook for about 3 minutes without stirring. Turn them once and cook for a couple more minutes, until they just start to brown. Add the shallots and cook for about 1 minute, or until the shiitakes are lightly

vents. In a small bowl, whisk the egg and milk together until well beaten and brush all the crust you can reach liberally with the mixture. Bake for 50 to 55 minutes, until the crust is golden brown and the apples are soft. Yield: 8 to 10 servings Per Serving: 366 calories; 19.1 g fat (46% calories from fat); 4.4 g protein; 46.2 g carbohydrate; 5.1 g dietary fiber; 69.9 mg cholesterol; 245.5 mg sodium NUTRITIONAL NOTE Spicy, Multipurpose Cinnamon Cinnamon is one of those spices that you

beans, broccoli, corn, and so on. Choose about 3 cups (390 g) assorted veggies, thaw, and add when you add the chicken. Preheat the oven to 350°F (180°C, or gas mark 4). Spray a 9 × 9-inch (23 × 23-cm) baking dish with olive oil and set aside. Heat 1 teaspoon of the olive oil over medium-high heat and add the chicken. Sprinkle with salt and pepper to taste. Cook for a couple of minutes or until just lightly browned. Remove the chicken and set aside. Add 2 teaspoons (10 ml) of the olive oil

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