Navigate the Holidays: Pie Makeover

I love pie…especially pumpkin.  But, we need every calorie cut over the holiday to minimize weight gain but still enjoy the holiday food.  Here is South Beach’s healthy makeover on holiday pies.  The link is below.

For the crust: Replace refined white flour with whole-wheat flour, white whole-wheat flour, or nut flour (made from ground almonds, pecans, and/or walnuts, for example). Feel free to combine some old-fashioned rolled oats with the flour to give the crust more texture. You can also use whole-wheat phyllo dough for a lighter crust. Be sure to limit any pie you make to one crust though. 

For the filling: Take advantage of the fall season’s freshest produce and fill your pie with apples, pears, quince, or pumpkin, or use canned pumpkin purée or frozen fruits of your choice. For other pie-filling ideas, enjoy no-sugar-added natural peanut butter, nonfat or low-fat artificially sweetened flavored yogurt (such as raspberry or strawberry), or sugar-free pudding. Be sure to use granular sugar substitute (or agave nectar for a natural sweetener) and use fat-free half-and-half instead of heavy cream and trans-fat-free margarine (vegetable-oil spread) or canola oil rather than butter. You can also use no-sugar-added chocolate powder and unsweetened cocoa powder, but remember to count them toward your daily Sweet Treat allowance of 75 to 100 calories. Among the traditional pie flavorings, we recommend pure vanilla or almond extract, ground cinnamon, allspice, ground ginger, freshly grated nutmeg, and ground cloves.

For the topping: Rather than using a second crust, there are many delicious ways to top your cooked pie. Here are a few suggestions:

  • Lemon or lime zest
  • Dark-chocolate shavings
  • Sugar-free maple or chocolate syrup
  • Bittersweet dark or semisweet dark chocolate chips
  • Pecans, slivered almonds, or walnuts
  • Light or fat-free whipped topping

Link: http://www.southbeachdiet.com/sbd/publicsite/healthy-holiday-pie-makeovers.aspx?xid=nl_TheSouthBeachDietTMNewsletter_20101119

Advertisements

November 19, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Navigate the Holidays, Recipes, Weight Loss Tips. 2 comments.

Steaming Vegetables

Vegetables are a staple for any diet…I’ve upped my intake and now steam my veggies in the microwave.  I take about 3 meals and 1 snack to school/work with me (per my nutritionist).  

From SouthbeachDiet.com:

On the Stovetop:

  1. Add one or two inches of water to a large pot and bring to a boil over high heat.
  2. Prepare your vegetables for cooking: After washing thoroughly, cut them into equal-sized pieces to ensure even cooking.
  3. Place your steaming basket (a specially designed tool that fits inside a pot and holds food just above the surface of the water) in the pot of water. Or use a bamboo steamer, which sits above steaming water
  4. Add vegetables and cover.
  5. Cook until vegetables reach the desired texture. In general, most vegetables require only one or two minutes of steaming, since steam is even hotter than boiling water. If you like your veggies tender, cook a little longer; if you prefer crunchy veggies, cook for a shorter period. Be careful not to overcook, or you’ll end up with mushy vegetables.
  6. Carefully remove the lid (remember, the steam can burn your hands!) and take the vegetables out of the basket. Serve them immediately with a South Beach Diet–friendly sauce or seasoning, including lemon juice and any spice (that doesn’t contain added sugar) or with fresh chopped herbs, such as parsley or basil.

In the Microwave:

  1. Prepare your vegetables for cooking: After washing thoroughly, cut vegetables into equal-sized pieces to ensure even cooking.
  2. If you have the plastic bags made especially for microwave steaming, follow the directions on the box; otherwise place vegetables in a large, microwave-safe bowl (a glass bowl, for example) and follow the rest of the steps below.
  3. Add water to cover your vegetables — the water should be shallow in the bowl.
  4. Cover the bowl with microwave-safe plastic wrap and fold back in one spot to allow steam to vent.
  5. Microwave on high for four to eight minutes (depending on the thickness of the vegetables) or until your veggies reach the desired texture. Serve with a South Beach Diet–recommended sauce or seasoning.

March 20, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. 2 comments.

Count Carbs or Calories?

From EverydayHealth.com:

Q: I’ve always had problems with my weight and have tried many diets. I’d like to know whether counting calories or carbs is better as far as losing weight and keeping it.

A:  Well, the answer is that counting both is important — but counting calories is more important! To lose weight, you must eat fewer calories than you expend in any given day. You can actually reduce the amount of carbs you eat, but if you’re still taking in more calories than you’re expending, you’ll gain weight. Usually, women on a diet should eat about 1,200 to 1,500 calories per day; men, approximately 1,500 to 1,800 calories per day. This will allow for a weight loss of one to two pounds per week, which is considered a safe rate of loss. Staying within that calorie range, you might be able to decrease hunger pangs to by reducing carbs and eating more protein, which can help you feel fuller longer as well as reduce cravings.

January 24, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

Get in the Low Carb Fat Burning Zone

Trading some of your regular things for lower carb can help you stay in the fat burning zone…From Men’s Health..it’s very South Beach:

  • Squash for potatoes
  • Mashed cauliflower for mashed potatoes
  • In lasagna zuchini for noodles
  • Spaghetti squash for spaghetti
  • Oatmeal and cottage cheese for pancake mix
  • Tempeh for scalloped potatoes
  • Diced veggies for macaroni in mac ‘n cheese
  • Replace 1/2 the pasta in pasta salad with beans and/or veggies
  • Low fat string cheese for chips/cheese chips
  • Put your pizza toppings inside a mushroom top instead of on crust
  • Lettuce or cabbage leaves for bread in sandwiches

January 20, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. Leave a comment.

%d bloggers like this: