The 14-Day No Sugar Diet(29)
Guacamole
2 ripe avocados, peeled and pitted
1/4 cup finely chopped red onion
2 Tbsp. fresh cilantro, chopped
1 Tbsp. fresh lime juice
1/2 ripe tomato, seeded and diced
1/2 tsp. sea salt
? Mash avocado with a fork in a medium bowl.
? Add the rest of the ingredients and mix well. Refrigerate until ready to serve.
Makes 16, 2 Tbsp. servings.
Per serving: 61 calories, 5.3 g fat (0.7 g saturated), 3 mg sodium, 3.9 g carbohydrates, 0.6 g sugars, 0.8 g protein, 2.5 g fiber
Melon Slush
5 ice cubes
4 cups cubed cantaloupe
1 1/2 tsp. fresh lemon juice
1 1/2 tsp. stevia (optional)
? Place ice cubes in a blender and blend until just crushed. Add cantaloupe, lemon juice and sugar substitute. Blend on high.
Makes 4 servings.
Per serving: 60 calories, 0 g fat, 25 mg sodium, 13 g carbohydrates, 1 g protein, 1 g fiber
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More Quick Snacks
12 quick and easy ways to crush a craving
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If you need a little something to take the edge off hunger, avoid high-carb snacks like chips, pretzels, cake or ice cream. Go for a combo of protein and carbohydrate to stabilize your blood sugar and satisfy your belly. Here are some easy ideas:
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? 10 Goldfish crackers and 1/2 cup skim milk.
? String cheese and whole-grain crackers.
? One cup of popcorn and 1/2 cup skim milk.
? Five baby carrots with chickpea hummus.
? Jicama triangles with a dollop of guacamole.
? Celery sticks with a tablespoon of peanut butter.
? A small bowl of oatmeal or whole-grain, low-sugar cereal with milk.
? 1/4 cup cottage cheese and 1/2 cup strawberries, blueberries, raspberries or blackberries.
? Apple slices with almond butter.
? Slice of turkey breast deli meat rolled up with a slice of Swiss cheese.
? Strawberries dipped in melted dark chocolate.
? Cucumber shooters. Take a two-to three-inch thick slice of large cucumber, scoop out the seeds and fill the veggie “shot glass” with a hummus or tzatziki. Eat as is or use carrot sticks for dipping.
Lunches
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Avocado Salad
2 Tbsp. extra-virgin olive oil
1 1/2 Tbsp. fresh live juice
2 tsp. honey
1/4 tsp. kosher salt
1/8 tsp. ground red pepper
1 Romaine lettuce chopped about 3 cups
1 cup thinly sliced radishes (5 medium)
1 ripe avocado, diced
? Combine first 5 ingredients in a large bowl. Add remaining ingredients, toss.
Makes 4 servings.
Per serving: 143 calories, 12.4 g fat (1.7 g saturated), 137 mg sodium, 8 g carbohydrates, 4 g sugars, 1 g protein, 4 g fiber
Black Bean Salad with Avocado
2 cups chopped romaine lettuce hearts
1 medium avocado, chopped into bite-size pieces
1 medium tomato, chopped into bite-size pieces
1/2 cup canned black beans, rinsed and drained
2 Tbsp. diced green onion
1 Tbsp. diced fresh cilantro
1 Tbsp. olive oil
2 tsp. lime juic
1/ tsp. lime zest
1/4 tsp. salt
1/2 tsp. ground black pepper
? Toss the lettuce, avocado, tomato, beans, green onion and cilantro in a large salad bowl.
? In a small bowl, stir olive oil, lime juice, lime zest, salt and pepper. Pour over the salad, and toss to coat.
Makes 2 servings.
Per serving: 247 calories, 17 g fat (2 g saturated), 311 mg sodium, 20 g carbohydrates, 3 g sugars, 6 g protein, 9 g fiber
Chicken Salad
2 chicken breasts, cooked and chopped
1/2 cup of celery, diced
1/2 scallion, diced
2 Tbsp. light mayonnaise
Salt and pepper
1/2 cup halved seedless red grapes
2 romaine or red lettuce leaves
? Mix the chicken, celery, scallion and mayonnaise in a bowl, and season with salt and pepper. Gently stir in the grapes.
? Divide between the lettuce and roll up.
Makes 2 servings.
Per serving: 230 calories, 8 g fat (1.5 g saturated), 200 mg sodium, 10 g carbohydrates, 27 g protein, 1 g fiber
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Wrap it in Greens
Boston, butter and other soft lettuce leaves are terrific substitutes for bread in sandwiches. Take a large lettuce leaf and fill it with egg salad, tuna salad, chicken salad or hummus and roll it into a handheld meal. Or snack. Slip them into a zip-lock plastic bag to go.
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Cream of Tomato Soup
1 Tbsp. extra-virgin olive oil
1 small onion, chopped
2 cups of vegetable or chicken broth
1 can (14 oz.) diced tomatoes
2 Tbsp. tomato paste
1 tsp. of dried basil, crushed
1 cup of half-and-half or canned coconut milk
1/4 cup of fresh basil, chopped
? In a large saucepan over medium high heat, heat the oil. Cook the onion, stirring occasionally, for 5 minutes, or until soft. Add the broth, tomatoes (with juice), tomato paste and dried basil. Bring to a boil. Reduce the heat to low, cover and simmer for 20 minutes, or until slightly thickened. Let cool for 10 minutes.