The 14-Day No Sugar Diet(27)
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Naked Casein
Protein source: Casein from U.S. dairy farms
Protein payoff: 26 grams per serving
Casein, as opposed to whey, digests more slowly and stays in the system longer to nourish muscles.
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Paleo Protein Pure Egg
Protein source: GMO-free egg whites
Protein payoff: 25.2 grams per serving
Egg-white protein is naturally low-carb and non-fat.
CHAPTER
9
The No Sugar Diet Recipes
More than 40 ways to eat what you love while consuming less sugar
WHY DO we love recipes so? Because they are like being given permission to use a cheat sheet on a chemistry exam. You don’t have to remember all the nitty-gritty details if you have the formulas right in front of you. Just follow along and you’ll be rewarded with the desired result: an A+.
Consider this chapter a cheat sheet that is going to help you reach your goal weight and ace the 14-Day No Sugar Diet. Inside, you’ll find more than 40 delicious breakfasts, lunches, snacks and dinner recipes to use in your 14-Day program. By cooking more meals at home instead of eating at restaurants, you’ll gain greater control over the calories and added sugars you’re consuming, and you’ll significantly improve the nutritional value of your meals. No thinking involved. Just make these comforting, filling, yummy recipes that have been preselected for their low-sugar, high protein and high fiber content. Enjoy!
Breakfasts
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Breakfast Burrito
2 Tbsp. salsa
1/4 cup shredded low-fat cheddar cheese
1/3 cup fresh cilantro, chopped
1 egg plus 4 egg whites, beaten
1/2 cup Canadian bacon, diced
1 whole-wheat tortilla
? Coat a skillet with cooking spray.
? Whisk the eggs together with the chopped cilantro.
? Sauté the diced Canadian bacon over medium-high heat until it begins to brown. Remove the ham to a clean bowl.
? Cook the eggs.
? Spoon the bacon into the tortilla, and then add the eggs. Top with the cheese and salsa, and fold over.
Makes 1 serving.
Per serving: 346 calories, 10 g fat (4 g saturated), 26 g carbohydrates, 3 g sugars, 43 g protein, 2 g fiber
Breakfast Quinoa
1 cup unsweetened almond milk
1 cup water
1 cup quinoa, rinsed
1 Tbsp. butter
1 cup blueberries
1 cup strawberries, sliced
1/2 tsp. ground cinnamon
1/4 cup chopped raw walnuts
1 tsp. raw honey (optional)
? Combine almond milk, water and quinoa in a medium saucepan and bring to a boil. Reduce heat to between low and medium. Cover and simmer until most of the liquid is absorbed, 12 to 14 minutes.
? Stir in butter. Remove from heat and let stand for about 5 minutes.
? Add blueberries, strawberries, walnuts and cinnamon and mix well. Drizzle with the honey.
Makes 4 servings.
Per serving: 270 calories, 12 g fat (7.5 g saturated), 78 mg sodium, 32 g carbohydrates, 5.5 g sugars, 7 g protein, 5 g fiber
Eggs Florentine with Sun-Dried Tomato Pesto
1 tsp. olive oil
1 package (9 oz.) pre-washed spinach
1/3 cup fat-free Greek-style yogurt
1/4 cup sun-dried tomato pesto
1 tsp. vinegar
pinch of salt
4 large eggs
2 whole grain English muffins, split and toasted Fresh ground black pepper to taste
? Heat the oil in a nonstick skillet over medium-high heat. Sauté the spinach until wilted.
? Mix the yogurt and pesto in a small bowl and stir 1/4 cup into the spinach. Remove from heat and cover.
? Heat a medium saucepan with about an inch of water to a boil. Add the vinegar and salt. Reduce the heat to low. Break an egg into a small teacup and tip the egg into the water. Do the same with the rest of the eggs. Cover and simmer until the eggs are soft-cooked.
? Place toasted English muffin half on plates. Spoon 1/4 of the spinach onto each half. Remove eggs with a slotted spoon to drain, and then place on top of the spinach.
? Spoon the yogurt and pesto sauce over each egg. Add pepper to taste.
Makes 4 servings.
Per serving: 175 calories, 6 g fat (2 g saturated), 462 mg sodium, 21 g carbohydrates, 12 g protein, 5 g fiber
Huevos Rancheros
4 Tbsp. olive oil, divided
4 6-in stone-ground corn tortillas
1/2 cup Amy’s Organic Refried Black Beans, divided
6 oz. baby spinach
1/8 tsp. cayenne pepper
4 large eggs
1 large avocado, pitted, peeled, chopped, divided
4 Tbsp. crumbled queso fresco, divided
1 Tbsp. chopped cilantro, divided
Salt and pepper, to taste
Cholula Original Hot Sauce, to taste
? In a 12-inch nonstick skillet over medium-high heat, add 1 tablespoon olive oil. When the oil is hot, quickly sauté two tortillas until crispy on both sides. Repeat with remaining tortillas. Place 2 tortillas on each plate.
? Spread 1/4 cup of refried black beans over each tortilla.
? In the same skillet, add another tablespoon of olive oil, the baby spinach and cayenne. Sauté the greens until the leaves are wilted. Divide the spinach and top each tortilla with some.