Smarter eating made easy
Being smart about sugardoesn't mean cutting the sweet stuff out of your life. It’s about recalibrating your taste buds and learning to enjoy sugar deliberately and with pleasure. Based on that simple philosophy,The Sugar Smart Diet features more than 100 quick-to-assemble meals and recipes, which all goes to show how easy healthy eating can be—not to mention delicious.Here’s a sampling of some the meals, snacks, and desserts that you’ll get on the complete 32-day plan. Now that's sweet!
Microwave Peanut Butter Oats
In a medium microwaveable bowl, combine 1 cup fat-free milk (or unsweetened soy milk), 1⁄2 cup rolled oats, and a pinch of salt. Microwave on high for 2 minutes, then stir in 2 teaspoons natural almond or peanut butter and ground cinnamon to taste. Microwave on high for another 30 seconds, or until oats are soft. Stir before eating. Serves 1.
NUTRITION (per serving) 300 cal, 16 g pro, 42 g carb, 5 g fiber, 13 g total sugar, 8 g fat, 2 g sat fat,107 mg sodium
Turkey Sausage, Spinach, and Cheddar Wrap
Cut a cooked 1-ounce turkey breakfast sausage link into pieces. Sprinkle 1⁄4 cup shredded reduced-fat Cheddar cheese over an 8" whole wheat tortilla, and top with 1 cup spinach leaves and the sausage. Microwave the tortilla until the cheese melts, then wrap and eat. Serves 1.
NUTRITION (per serving) 289 cal, 18 g pro, 31 g carb, 4 g fiber, <1 g total sugar, 11 g fat, 4 g sat fat,661 mg sodium
Cheesy Popcorn with Almonds
Toss 1 cup air-popped popcorn sprinkled with 1 tablespoon Parmesan cheese. Have with 16 almonds for a satisfying snack. Serves 1.
NUTRITION (per serving) 162 cal, 7 g pro, 11 g carb, 4 g fiber, 1 g total sugar, 11 g fat, 2 g sat fat, 77 mg sodium
Banana-Pineapple Smoothie
Blend half a frozen sliced small banana with 1⁄4 cup fresh, frozen, or canned-in-its-own-juice pineapple, and 2⁄3 cup fat-free milk or unsweetened soy milk. Add a couple of ice cubes before blending for a thicker smoothie. Serves 1.
NUTRITION (per serving) 121 cal, 6 g pro, 25 g carb, 2 g fiber, 19 g total sugar, <1 g fat, <1 g sat fat,69 mg sodium
Roast Beef, Swiss, and Arugula Sandwich
Spread 1 slice whole grain rye bread with 1 teaspoon Dijon mustard, and top with 2 ounces sliced roast beef and 1-ounce sliced Swiss cheese. Toss 1 cup arugula with 1 tablespoon balsamic vinegar. Place 1⁄4 cup arugula on top of the cheese and top with another slice of bread. Serve the remaining 3⁄4 cup arugula on the side. Serves 1.
NUTRITION (per serving) 411 cal, 32 g pro, 33 g carb, 4 g fiber, 3 g total sugar, 16 g fat, 8 g sat fat,617 mg sodium
Whole Wheat Tuna Pasta Salad over Mixed Greens
Whisk together 1 tablespoon lemon juice, 2 teaspoons olive oil, 1⁄4 teaspoon dried basil, and 1⁄4 teaspoon minced garlic. Toss 1⅓ cups cooked and cooled whole wheat spiral pasta, 3 tablespoons sliced black olives, half of a 5-ounce can drained water-packed tuna, and the dressing. Serve over 1 cup mixed greens. Serves 1.
NUTRITION (per serving) 396 cal, 22 g pro, 54 g carb, 7 g fiber, 2 g total sugar, 13 g fat, 2 g sat fat,406 mg sodium
Creamy Ricotta, Basil, and Tomato Penne
Heat 1⁄2 teaspoon olive oil a nonstick skillet over medium-high heat. Add 3⁄4 cup halved grape tomatoes and 1⁄4 cup chopped onion and cook, stirring frequently, for 5 minutes, or until the tomatoes begin to pucker. Add 2 tablespoons chopped fresh basil leaves and 1 teaspoon minced garlic and cook for 1 minute. Stir in 1¼ cups cooked whole wheat (or regular) penne and 1⁄2 cup part-skim ricotta cheese and heat on low for 3 minutes, or until the cheese melts slightly. Serves 1.
NUTRITION (per serving) 450 cal, 25 g pro, 63 g carb, 7 g fiber, 7 g total sugar, 13 g fat, 7 g sat fat,572 mg sodium
Broiled Mustard Salmon with Roasted Broccoli and Quinoa
Combine 1⁄4 teaspoon minced garlic, 1⁄4 teaspoon dried oregano, 1⁄4 teaspoon balsamic vinegar, and 1 teaspoon Dijon mustard. Spread onto a 3-ounce salmon fillet. Toss 2 cups broccoli florets with a pinch of salt and pepper and 2 teaspoons olive oil. Spread broccoli on a baking sheet and bake at 375°F for 20 minutes. Turn oven to broil, place salmon onto the baking sheet with the broccoli, and broil, stirring broccoli so it doesn’t burn, for 7 to 8 minutes, or until salmon is just cooked through. Serve salmon over 3⁄4 cup cooked quinoa with broccoli on the side. Serves 1.
NUTRITION (per serving) 436 cal, 29 g pro, 50 g carb, 9 g fiber, 4 g total sugar, 14 g fat, 2 g sat fat,155 mg sodium
Banana Split
Top 1⁄4 cup Dreyer’s/Edy’s Slow Churned vanilla or chocolate ice cream with 1⁄4 banana, sliced, and 1 teaspoon chocolate syrup. Serves 1.
NUTRITION (per serving) 108 cal, 2 g pro, 21 g carb, <1 g fiber, 15 g total sugar, 2 g fat, 1 g sat fat,33 mg sodium
No-Bake Oatmeal Cookies
Coat 3⁄4 cup rolled oats with 1/2 teaspoon cinnamon in a medium bowl. Stir in 2 tablespoons of raisins, 1 tablespoon of walnuts, and 1/4 cup unsweetened shredded coconut until they’re evenly distributed.
In a small microwaveable container, combine the 1/4 cup almond butter and 2 tablespoons maple syrup. Microwave on high for 20 seconds. Stir and microwave for 10 seconds, or until soft and spreadable.
Pour the almond butter mixture over the oats and stir until all of the oats are coated. Using your hands, press the mixture into a patty. Divide into 6 pieces, rolling each into a ball and then gently pressing into a flattened circle. Store in a sealed container in the refrigerator for up to 1 week. Serves 6.
NUTRITION (per serving, 1 cookie) 159 cal, 4 g pro, 17 g carb, 3 g fiber, 7 g total sugar, 9 g fat, 3 g sat fat, 26 mg sodium
Adapted from The Sugar Smart Diet, available only from Prevention.
