Extrait :
Berry Crumble
This is one of Ruth’s favourite green-light desserts. Though it’s best made with fresh berries during the summer, it’s also lovely with frozen fruit.
5 cups fresh or frozen berries, such as raspberries, blackberries, blueberries and sliced strawberries
1 large apple, cored and chopped
2 tbsp whole wheat flour
2 tbsp Splenda
1/2 tsp ground cinnamon
Topping:
1 cup large-flake oats
1/2 cup chopped pecans or walnuts
1/4 cup brown Splenda
1/4 cup non-hydrogenated soft margarine, melted
1 tsp ground cinnamon
1. Preheat oven to 350°F.
2. In 8-inch square baking dish, combine berries and apple.
3. In bowl, combine flour, Splenda and cinnamon. Sprinkle over fruit and toss gently.
4. Topping: In medium bowl, combine oats, pecans, brown Splenda, margarine and cinnamon. Sprinkle over fruit mixture. Bake for about 30 minutes or until fruit is tender and top is golden.
Makes 6 servings.
Variation: Prepare as above and microwave on High for about 6 minutes or until fruit is tender. The top won’t get golden or crisp in the microwave.
Mini Breakfast Puffs
Ideal for rushed mornings, these muffin-sized puffs are packed with nutrition.
1 tsp canola oil
1/4 cup diced onion
1 red pepper, diced
1 cup chopped broccoli
1 1/2 tsp fresh thyme
1/4 tsp each salt and freshly ground pepper
3/4 cup crumbled light feta cheese
1 1/2 cups liquid egg
1 cup skim milk
1/4 cup wheat bran
1/4 cup whole wheat flour
1. Preheat oven to 400°F.
2. In non-stick frying pan, heat oil over medium heat. Cook onion and red pepper for about 5 minutes or until softened. Add broccoli, thyme, salt and pepper; cover and steam for about 3 minutes or until broccoli is tender-crisp and bright green. Divide mixture among 12 greased muffin tins.
3. Sprinkle cheese over top of vegetable mixture in each cup.
4. In bowl, whisk together liquid egg, milk, bran and whole wheat flour. Divide evenly over vegetable mixture. Bake for about 20 minutes or until golden, set and puffed. Let cool slightly before serving.
Makes 12 puffs, 6 to 8 servings.
Thai Red Curry Shrimp Pasta
The combination of curry spices, lime and cilantro are hallmarks of Thai cooking.
1 lb large raw shrimp, peeled and deveined
1 tsp Thai red curry paste
1 tbsp extra-virgin olive oil
4 cloves garlic, minced
2 large tomatoes, peeled, seeded and chopped
3/4 cup dry white wine
Zest and juice of 1 lime
1/4 tsp each salt and freshly ground pepper
2 tbsp chopped fresh cilantro
6 oz whole wheat spaghettini or linguine
Lime wedges
1. In bowl, toss shrimp with curry paste until well coated. Cover and refrigerate for at least 2 hours or up to 8 hours.
2. In large non-stick frying pan, heat oil over medium heat. Cook garlic just until starting to turn golden, 1 to 2 minutes. Add tomatoes, wine, lime zest and juice, salt and pepper; bring to boil. Reduce heat and simmer until sauce reduces and thickens, about 8 minutes. Add shrimp and cook, stirring, until pink and firm, 3 to 4 minutes. Stir in cilantro.
3. Meanwhile, in large pot of boiling salted water, cook pasta until al dente, about 8 minutes. Drain and add pasta to shrimp mixture. Toss to coat with sauce. Serve with lime wedges.
Makes 4 servings.
Présentation de l'éditeur :
Rick Gallop, author of the phenomenally successful G.I. Diet series, makes losing weight even easier with this detailed, step-by-step guide to the first 13 weeks on the G.I. Diet.
The original G.I. Diet has helped millions of people all over the world lose weight and keep it off. Still, many people frustrated by their yo-yo dieting experiences think a healthy lifestyle is difficult to attain. And who can blame them when most diets are too complex and leave you feeling deprived and hungry?
On a mission to turn losing weight into a positive experience, Rick Gallop recruited volunteers with a body mass index of 33 or over–in other words, the hard cases–to participate in an e-clinic he would run from his website. For 13 weeks he introduced them to the basics of the G.I. Diet, answered their questions, taught them how to shop, cook and eat out, coached them through the hurdles and helped them develop strategies for dealing with cravings and the emotional reasons why we eat. In return, participants shared their stories, their feelings, their stumbling blocks and their triumphs. Over 80 percent of the participants stayed with the program–which is easy to follow and never leaves you hungry–and every single one of them lost significant amounts of weight. In fact, the group lost a remarkable average of 25 pounds and an amazing 10 inches from their waists and hips over the three-month period. In the process, Rick received a wealth of feedback that will help others wishing to lose weight. And it’s all here in The G.I. Diet Clinic. With this book, you too can benefit from Rick’s tips and tricks, his weekly meal plans and real-life advice, and you’ll get support and encouragement from the experiences and inspiring stories of e-clinic participants.
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