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 PDF
Preview 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
150 The Healthiest Comfort Foods Earth on 001-256_24599.indd 1 4/8/11 3:56 PM 001-256_24599.indd 1 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::11 The Surprising, Unbiased Truth about How You Can Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave Jonny Bowden, Ph.D., C.N.S., and Jeannette Bessinger, C.H.H.C. 001-256_24599.indd 2 4/8/11 3:56 PM 001-256_24599.indd 2 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh ((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::22 150 The Healthiest Comfort Foods Earth on The Surprising, Unbiased Truth about How You Can Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave Jonny Bowden, Ph.D., C.N.S., and Jeannette Bessinger, C.H.H.C. 001-256_24599.indd 3 4/8/11 3:56 PM 001-256_24599.indd 3 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::22 ##117755 PP DDTTPP::220044 PPaaggee::33 From Jonny: To two extraordinary women: Taryn Sena Dunivant Shannon Janelle Bolin who bring comfort food to my soul … and joy to my life and to Amber Linder … … whose magical smile warms my heart … From Jeannette: I dedicate this book to my clients and program participants: beautiful, powerful women, seekers, and foodies from all walks of life, on a quest for the sweetness and joys in living … you are my inspiration. May you be blessed on your journey with the great health and deep pleasures that are your birthright. 001-256_24599.indd 5 4/8/11 3:56 PM 001-256_24599.indd 5 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::44 ##117755 PP DDTTPP::220044 PPaaggee::55 Clockwise from top left: Fresh and Fruity Coconut Lime Mojito, Simple, Saucy American Chop Suey; Memorable Freshest Blueberry Blast Pie; and Tangy, No-Cream of Tomato Soup 001-238_C62417.indd 6 4/20/11 11:13 AM 001-238_C62417.indd 6 4/20/11 11:12 AM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) 0044--CC6622441177 ##117755 PP DDTTPP::220044 PPaaggee::66 CONTENTS INTRODUCTION /11 1 The Mains Poultry Meat Capsaicin-Rich Jamaican Jerk Chicken ..............20 Iron-Man Slow Cooker Beef Stew...................52 Flavorful Faux Fried Chicken.......................21 In-a-Pinch Spaghetti Bolognese ....................53 Flavorful, Fiber-Full, Crispy Chicken Nuggets.........22 Lean and Mean Marinated Flank Steak Tostadas ......54 Fresh Phyllo Chicken Pot Pie.......................25 Grass-Fed Italian Feta Meatballs in Tomato Sauce . . . . .56 Better-Than-Mom’s Low-Salt Chicken Soup ..........26 Lighter-but-Luscious Portobello Beef Stroganoff ......57 Not-So-Sweet and Sour Chicken....................27 Good-for-You Guacamole Grass-Fed Burger ..........58 Light and Tangy Vitamin-C Orange Chicken..........28 Free-Range Ketchup-Mustard-Relish Sliders..........59 Sumptuous White Meat Chicken Cacciatore..........30 Rich, Muscle-Building Meatloaf ....................60 Skinny Stuffed Chicken with Zucchini Pappardelle Sinless and Savory Slow Cooker Cabbage Rolls .......62 “Pasta”......................................31 Lean and Savory Sauced Pot Roast..................64 Lean and Light Curried Chicken Casserole ...........32 Grass-Fed Ground Beef Burritos with Light and Lemony Garlic Roasted Chicken ...........35 Cilantro-Orange Salsa .........................66 Smoky, Lower-Sugar Barbecue Drumsticks...........36 Lemon Cinna-Mint-Spiked Lean Lamb Stew..........67 Zippy Chicken Enchiladas: Protein Aplenty...........38 Simple, Saucy Antioxidant American Chop Suey ......68 Tasty Turkey Tetrazzini with Whole-Wheat Savory Souped-Up Shepherd’s Pie ..................71 Egg Noodles.................................39 Rack of Lean Lamb with Herbs and Roasted Shallots ..72 Savory Slow Cooker Tender Turkey Drumsticks.......40 Smoky Lower-Fat Bacon Turkey Burgers ............41 Seafood Hearty Spinach and Mushroom Lasagna with Less-Butter Baked Scallops and Savory Shiitakes......73 Lower-Fat Meat Sauce ........................43 Zesty Calcium-Stuffed Salmon .....................74 Lean and Tasty Sloppy Jonny ......................45 Tempting Tuned-Up Tuna Casserole ................76 Healthy Holidays Dinner: Protein-Packed, Apple-Glazed Wild-Caught Free-Range Citrus-Stuffed Herbed Turkey ........48 Alaskan Salmon ..............................77 Higher-Fiber Apple-Corn Bread Stuffing..........50 Tempting Four-Flavors Shrimp Pad Thai .............78 Autumnal Antioxidants: Cranberry-Orange Relish..51 Backyard New England Clambake: Bounty of the Sea..80 Fresh and Fiber-Full Fish Fingers...................82 Luscious Low-Carb Lobster Rolls...................83 Creamy, Lower-Fat New England Clam Chowder......84 All-in-One Spicy Shrimp and Brown Rice Jambalaya...86 Savory, Protein-Rich Chicken and Shrimp Paella.......87 Superfresh and Lemony Olive Oil–Rich Shrimp Scampi...............................89 001-256_24599.indd 7 4/8/11 3:56 PM 001-256_24599.indd 7 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::66 ##117755 PP DDTTPP::220044 PPaaggee::77 Meatless Smoky Bean Baked Nachos.......................100 Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo..90 Lower-Oil Spicy Sesame Peanut Noodles............102 Madeover Mac and Cheese—a Calcium and Tender Greens Pesto with Protein-Packed Pasta......103 Vitamin D Bonanza ...........................93 Whole-Grain Home-Grilled Pizza ..................104 Chuck’s Healthy Eggplant Parm ....................94 Rich Cheesy Crudités Fondue.....................107 Tangy, No-Cream of Tomato Soup..................97 Smoky Hot Whole Grains and Beans Chili...........108 Pork-Free Fresh Pea Soup .........................99 2 Side Dishes Two-Corn Cheesie Grits with Roasted Veggies.......110 Creamy Low-Fat Mashed Potatoes.................122 Nutted Shiitake Brown Rice Pilaf ..................111 Fluffy Twice-Baked Potatoes with Chèvre and Sweet-Tart Omega-Rich 3-Bean Salad . . . . . . . . . . . . . .112 Roasted Shallots.............................125 Zingy Whole-Grain Broccoli Corn Bread............113 A Lighter Touch: Tangy German Potato Salad .......126 Nutty, Iron-Rich Creamed Spinach.................114 Tender Lower-Fat French Fries....................128 Not-Your-Grandmother’s Green Bean Casserole......115 Sweet and Tangy No-Bake, High-Fiber Beans........129 Creamy Creamless Skillet Corn....................117 Whole-Grain Veggie-Rich Macaroni Salad...........130 Healthier, Whole-Grain Lemon Veggie Rice .........118 Light and Bright Waldorf Salad....................131 Aromatic, Antioxidant-Rich Orange–Sweet Potato Tangy Raw Caesar Salad with Whole-Grain Croutons .132 Casserole...................................119 Lean and Clean Dirty Rice........................133 Lower-Cal Cheesy Scalloped Potatoes..............120 Lighter Cider Coleslaw...........................134 3 Desserts Satisfying Real-Food Piecrust .....................137 Jonny’s Fudgy Chocolate Antioxidant Pudding.......158 Organic Gingersnappy Piecrust....................139 Creamy and Nutritious Coconutty Rice Pudding......160 Giant Two-Crust Apple Dumpling Pie ..............142 Chocolate Peanut Butter Protein-Power Milkshakes...161 Autumnal Fresh-Pumpkin Pie with Potassium........144 Light and Groovy Sorbet and Homemade Soda Floats .162 Memorable Freshest Blueberry Blast Pie............147 Lower-Cal, Moist Mock Sour Cream Chocolate Cake..164 Dark and Mineral-Rich Coco-Fudgy Pie.............148 Dense and Dreamy Fruit ’n Nut–Filled Carrot Cake...165 Vitamin C–Rich Sweet-Tart Apple Rhubarb Crisp.....149 Rich and Creamy Lower-Cal Cream Cheese Frosting..166 Tender and Trans Fat–Free Peach and Real Fresh, Real Fruit Strawberry Ice Cream ........167 Blueberry Cobbler...........................150 Magnificent Madeover Strawberry Shortcake........168 Decadent Dark Chocolate Chip Multigrain Cookies...153 Iron-Strong Gingerbread Cake with Poire William ....170 Simple Snappy Real Ginger Cookies................154 The Real Deal: Lightly Sweetened Fresh Dreamy, All-Natural Choco–Peanut Butter Cookies ...155 Whipped Cream.............................171 Spiced, Lower-Sugar Cookies .....................156 Tart Cherry Chocolate Whole-Grain Bread Pudding ..172 Decadent Better-Fat Walnut Brownies . . . . . . . . . . . . . .157 001-238_C62417.indd 8 4/20/11 11:13 AM 001-256_24599.indd 8 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) 04-C62417 ##117755 PP DDTTPP::220044 PPaaggee::88 4 Breakfasts Smoky Bean Baked Nachos.......................100 Lower-Oil Spicy Sesame Peanut Noodles............102 Tender Greens Pesto with Protein-Packed Pasta......103 Corn-Rich Whole-Grain Jonnycakes................174 Lighten Up Cheesy Mediterranean Egg Scramble.....189 Whole-Grain Home-Grilled Pizza ..................104 Warm, Lower-Sugar Apple Cranberry Compote......175 Whole-Wheat Chili Biscuit Breakfast Pie............191 Rich Cheesy Crudités Fondue.....................107 Satisfying Real-Food Pumpkin Pancakes ............176 Savory Baked-Not-Fried Hash Browns..............190 Smoky Hot Whole Grains and Beans Chili...........108 Hearty High-Fiber Baked Cinnamon French Toast....178 Fiber-Full Sweet Potato Mini-Muffins...............192 Homemade Heart-Healthy Nutty Ginger Granola.....179 Low-Fat, Light, and Luscious Banana Muffins........194 Open-Your-Eyes Orange High-Fiber Waffles.........180 Lemony Light and Bright Breakfast Fruit Salad.......195 Nutritious Real-Deal Oatmeal: Banana-Sweet Strawberry Breakfast Bread . . . . . . . . . .196 2 Side Dishes Sweet Nutty Banana Oats.....................183 Nutty Antioxidant Power Cran-Orange Bread........197 Protein-Packed Cheesy Onion Oats.............184 Portobello Benedict with Sundried Tomato Pesto.....198 Clean and Cheesy Apple Turkey Sausage ...........185 Two Better Omelets.............................200 Two-Cheese Fit and Flavorful Frittata ..............186 Gourmet Whole-Grain Breakfast Burrito ............203 High-Protein Smoked Chicken Quiche Dijon.........188 Luscious, Lighter Almond Coffee Cake .............204 5 Appetizers, Snacks, and Drinks Appetizers Snacks/Drinks Lower-Cal Loaded Potato Skins ...................208 Warm and Soft Lower-Sodium Pretzels .............221 Creamy, Stuffed, Potassium-Packed Portobellos ......210 Lower-Sugar Shrimp Cocktail with a Kick ...........222 Healthier, High-Quality Almond Cheese Puffs........212 Heart-Lovin’ Spicy and Sweet Nuts ................223 Higher-Protein 2-Cheese Chicken Quesadilla with Better-for-You Cinnamon Applesauce ..............224 Cranberry..................................213 Fiberlicious Sweet ’n Smoky Baked Beans Dip .......225 Best Broiled Buffalo Wings .......................215 Heavenly Omega-Boosted Deviled Eggs ............226 3 Desserts Sweet and Sassy Thai-Glazed Baked Wings..........216 Calorie-Light Caramelized Onion Dip ..............228 Clean and Lean Smoky Blackstrap Rum Grilled Wings .217 All-Natural Spicy Salsa Guacamole.................229 Lean and Classic Game Night 3-Layer Mexi-Dip......218 Lower-Cal Instant Tropical Frozen “Rice Cream”.....230 Cheesy, Iron-Rich Spinach Squares.................219 Pure and Simple Spiced Cider.....................231 Fresh and Fruity Coconut Lime Mojito .............232 Sweet and Spicy Antioxidant Hot Chocolate.........234 AppENdix: ThE hEAlThy COmfOrT fOOdS pANTry /235 ACkNOwlEdgmENTS /239 AbOuT ThE AuThOrS /240 iNdEx /242 001-256_24599.indd 9 4/8/11 3:56 PM 001-256_24599.indd 9 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh (Text)((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::88 ##117755 PP DDTTPP::220044 PPaaggee::99 11 001-256_24599.indd 10 4/8/11 3:57 PM 001-256_24599.indd 10 4/8/11 2:22 PM JJoobb::0044--2244559999 TTiittllee::FFWW--115500 HHeeaalltthhiieesstt CCoommffoorrtt FFooooddss OOnn EEaarrtthh ((RRAAYY)) ##117755 PP DDTTPP::220044 PPaaggee::1100
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