WEIGHT LOSS DIET PLANS | WEIGHT SHAPES - Part 4


Diet and Health







WHOLE WHEAT BASIC CREPES


LOW FAT WHOLE WHEAT BASIC CREPES

  • 2 large eggs
  • 1/2 cup each, unbleached white and whole wheat flour
  • 1 1/4 (or more) 2% milk
  • 1/4 tsp. salt
  • spray oil

Beat eggs until blended. Add salt and milk. Mix, add flour and mix until smooth. Batter should be the consistency of heavy cream. If too thick, add another tablespoon or two until correct. You can let the batter sit for an hour to make sure that the bubbles work their way out, or if you can just cook now.

Heat, over medium heat, a non- stick pan to the point that a drop of water sizzles when put in. spray lightly with oil.

Put a scant 1/4 cup batter in pan, swirling in a circular motion to cover bottom of pan. Let set until top appears to be dry, about 45 seconds.

Loosen with a spatula and flip crepe and cook until it gets a little brown, about 30 seconds. Turn out onto a plate.

Repeat until batter is gone, spraying oil in pan with every crepe.

Crepes can be refrigerated or frozen until ready to use. If freezing, put paper or plastic between each one and wrap well. Use within a month, if frozen; within a few days to a week if refrigerated.

About 50 calories each. Makes about 10


FAST COUSCOUS


REALLY FAST COUSCOUS

  • 1 cup whole wheat couscous (look in the health food section, or top foods, or any good health food store)
  • 1 1/2 cups canned chicken, veggie, or mushroom broth, or water
  • 1-2 tsp. herb mix of your choice (I like “lighthouse freeze-dried salad herbs, found in the produce section at albertsons)
  • Salt and pepper to taste.

Bring broth or water and herbs to boil in microwave in a 2-3 quart microwavable bowl. Add couscous. Cover and cook on high for 2 minutes. Stir and let stand covered for about 5 minutes, until liquid is absorbed, and couscous is tender. Stir again, taste for seasoning, and serve.

6 servings – 1/2 cup each about 130 calories per serving


FISH AND VEGETABLE STEW


FISH AND VEGETABLE STEW, TAGINE STYLE

  • 1/2 cup green salsa (organic emerald valley kitchens, found referigerated at top foods is a good choice)
  • 1/2 tsp fresh ground coriander seed
  • 2 to 3 tablespoons stir fry seasoning paste (or 1 tblespoon each ginger and garlic paste)
  • juice from 1/2 lime
  • 1 tsp olive oil (+ 1 extra tablespoon if doing stove top method), garlic olive oil if possible
  • 1/2 tsp ground paprika
  • 1 tablespoon dried parsley

Combine all ingredients and set aside

  • 1 – 2 lbs – cut into bite size pieces, 3 to 5 different fresh vegetables, like zucchini, carotts, peppers, winter squash, or potatoes, or 1 bag frozen mediterranean style veggies
  • 1/2 sweet large onion chopped large
  • 1/2 to 1 lb firm fresh or frozen fish – halibut, cod, monkfish or whatever, some or all can be fresh or frozen prawns
  • 1 14 1/2 oz can chopped tomatoes (w/onion or garlic is good, or a good tomato salsa)
  • 1/4 cup kalamata type olives

Cut fish into bite size pieces – shrimp can remain whole, but peel and devein
Marinate in Charmoula about 1/2 hour

Combine rest of ingredients except fish, bake at 400 degrees for 15 to 25 minutes until lightly cooked; add fish and Charmoula and cover.  Bake 15 minutes or less, or until fish is no longer translucent, and just begins to flake, and shrimp turns pink

Alternate stove top method

Heat good sized sauce or frying pan on stove. Put in about 1 tbsp olive oil. Garlic olive oil is really good in this. When hot, put in onions and another tablespoon stir fry seasoning paste. Saute till translucent and soft. Add vegetables and tomatoes, saute until vegetables are slightly tender. Add fish and charmoula, cover and cook for 5 to 10 minutes until fish is done.

Makes 2 – 4 servings


MORROCAN COUSCOUS


MORROCAN FESTIVAL COUSCOUS

  • 1 cup whole wheat couscous (look in the health food section, or top foods, or any good health food store)
  • 1 1/2 cups canned chicken, veggie, or mushroom broth, or water
  • 1-2 tsp. herb mix of your choice (I like lighthouse freeze-dried salad herbs, found in the produce section at albertsons)
  • salt and pepper to taste
  • 1/4 cup chopped dried fruits
  • 1/4 cup chopped roasted nuts
  • pich of cinnamon (optional)

Bring broth or water, dried fruit, and herbs to boil in microwave in a 2-3 quart microwavable bowl. Add couscous and pinch of cinnamon. Cover and cook on high for 2 minutes. Stir and let stand covered for about 5 minutes, until liquid is absorbed, and couscous is tender. Stir again, taste for seasoning, sprinkle on nuts, and serve.

6 servings – 1/2 cup each about 200 calories per serving