Holiday Eating Tips

Here are tips for eating healthy (and tasty) during the holidays.

Stirfry With and Without Oil

Here's a tip about stirfry with or without oil.

Day 3 of Your Program - Rapid Changes

For those on my program, you will notice rapid changes in the first 5 days. Here is a description of those changes and suggestions for a successful Shintani Program for you.

Stop 120 Units of Insulin in 10 days?

Here's a first-hand account of a person getting off 120 units of insulin in 10 days on Dr. Shintani's Program. (Her Myasthenia gravis also disappeared) Click the Button to listen in.

If you want to participate in the Nov 3 - 12, 2007 10 Day Program go to www.drshintani.amdiet.com
for info. or www.eHealthAndYou.com
to register. 

 

Miracle Fruit?

Researchers have found new anti-cancer properties in substances known as "triterpenoids" in a surprising fruit. It gives the term "an apple a day ..." new meaning. Click the button to hear more.

Tasty Low Fat Dips

Eat more snack dips and spreads with this low fat, weight loss idea.

Zing/Zap It! Save 17 gm. fat!

Tip # 60 – Bean Dips and Spreads

WOULD YOU BELIEVE: A 2-tablespoon serving of Ranch dip can be 18 grams of fat or 95% fat.

SOME FACTS: Bean dips are one of my personal favorites because they are so versatile. I love to use them to replace high-fat dips. They are also tasty, low in fat, and can be used for snack foods as well as sandwiches. A variety of beans can be used in dips and spreads, depending on your personal taste. My favorite happens to be garbanzo bean dip. This is also known as a Mediterranean dish called hummus. If you want a bean dip that is even more convenient, use non-fat refried beans straight from the can to use as a dip or to spread on your sandwiches (in addition to its more common use in burritos and tostadas).

WHAT YOU CAN DO:
· Try the following bean dip recipes.
· Try them as sandwich spreads.

EMWL Bean Dip
2 Onions, raw, chopped
3 cloves Garlic, crushed
1 can Tomatoes (8 oz.)
2 cans Black beans (15 oz.), drained
1 Tbsp. Chili powder
1 Tbsp. Chili con carne seasoning
2 tsp. Cumin
2 tsp. Coriander
¼ tsp. Cayenne

Sauté onions and garlic in nonstick pan with a touch of water, until soft. Add beans, heat through, move to blender and blend to dip consistency. Add spices and continue to blend until thoroughly mixed.
Use with low-fat crackers, chips, or spread onto a burrito or taco to make a bean base for your Mexican treats. You can be creative with this dip. Some people prefer to use fresh cooked beans; others like the speed of using canned. You can add chopped tomato, pepper, more onion, whatever suits your taste. Makes 6 portions. (1 portion = 225.7 calories, 1.4 grams fat, 24% protein, 71% carbohydrates, 5% fat)

Black Bean Dip
1 can Black beans (15 oz.) plus ½ C liquid from can
¼ C Tomato-based salsa
¼ C Onion, diced
2 cloves Garlic, roughly chopped

Mix all ingredients together and simmer until most of the liquid has evaporated. Puree and set aside. Makes 6 portions. (1 portion = 99.2 calories, 0.4 grams fat, 25% protein, 71% carbohydrates, 3% fat)

Simple Hummus
1 C Garbanzo beans, cooked
2-3 Tbsp. Lemon juice
1 Tbsp. Onion, minced
1 clove Garlic, crushed
1 tsp. Cumin
Low-sodium soy sauce or salt, to taste
Pepper to taste
Water

Cook the dry garbanzo beans per package directions. (Also, see bean cooking chart on page 308.) You may use precooked canned beans instead, if you wish. Mash beans and mix ingredients together with enough water to keep a thick moist dip consistency. Makes 8 portions. (1 portion = 93.5 calories, 1.3 grams fat, 22% protein, 67% carbohydrates, 12% fat)

© shintani, the Eat More, Weigh Less® Cookbook. For more info, go to www.webhealthforyou.com.

No Cholesterol Scramble

Love eggs, but want a healthier, lower fat, lower cholesterol diet? Try this egg breakfast.

Zap it! Save 430 mg. Cholesterol!
Tip # 16 – Cholesterol-Free Scramble

Would You Believe: Two egg yolks contain more cholesterol than an 8 oz steak!

Some Facts: Two egg yolks contain 430 mg. of cholesterol, whereas four 3½-ounce beefsteaks contain only 364 mg. of cholesterol. That’s why I suggest that you find a substitute for eggs for breakfast.
Tofu provides us with a simple, no-cholesterol breakfast food that can resemble scrambled eggs. Tofu has 0 cholesterol, and a serving of this scramble is 2 grams of fat versus 5 grams for a large egg (see Tip #55). If you use egg whites, there’s no cholesterol and no fat. However, egg whites have the same potential problems associated with any animal protein.

What You Can Do: Try the scrambled egg substitute recipe below, then add your own variations.

Scrambled Tofu
1 block Tofu, firm
¼ C Onions, minced
2 tsp. Vegetarian chicken flavor seasoning
½ tsp. Tumeric
¼ tsp. Sea salt
¼ tsp. Onion powder
¼ tsp. Garlic powder
Canola oil cooking spray

Lightly spray a large nonstick skillet with spray canola oil. Sauté onions, adding a slight amount of water if they start to stick. As the onions cook, add seasonings and mix. Break up tofu into scrambled-egg consistency and add to the mixture. Cook until the mixture is thoroughly heated and resembles scrambled eggs. Serve with whole grain toast or pancakes. Makes 5 portions. (1 portion = 47.4 calories, 2.0 grams fat, 40% protein, 25% carbohydrates, 35% fat).

New Miracle Fruit?

Researchers have found new anti-cancer properties in substances known as "triterpenoids" in a surprising fruit. It gives the term "an apple a day ..." new meaning. Click the button to hear more.

Control Diabetes and Hypertension w/o Medication

Here is one person's personal account of how she turned diabetes and blood pressure around so she now needs much less medication and how her husband also turned his health around as a result.

Fat-Free Garlic Bread?

Want garlic bread, a low fat diet, and weight loss? Try this.

Zapf It! Save 16 gm. fat!

Tip # 22 – Near Fat-Free Garlic Bread

WOULD YOU BELIEVE: Garlic bread has 4 to 8 grams of fat per slice.

SOME FACTS: While garlic is a low-fat, healthy vegetable that can be used to enhance the flavor of many foods, when used on bread it is usually combined with butter or margarine. This dramatically increases the fat content of garlic bread. Many people eat two to four slices of bread with a pasta meal and can get up to 16 grams of fat by doing so.
Personally, I love garlic bread with Italian dishes, and sometimes just with salads. Fortunately, someone showed me how to keep the flavor but get rid of the fat in a garlic bread that is absolutely delicious.

WHAT YOU CAN DO: Try the following recipe for garlic bread and see if you don’t agree with me.

Garlic Spread
1 head Garlic cloves
½ tsp. Olive oil (optional)

Remove all skin from garlic, leaving only bare cloves. Dash olive oil on top, and bake in oven at 425o F. for 30 minutes. Let cool, separate cloves, then slice open and scoop out the garlic, which should now have a pasty consistency, with a butter knife. Spread on crusty French bread, or use to spice up your sandwiches. Delicious!
It also stores well, so you don’t have to cook it fresh every time. Simply bake several heads of garlic at once and store in the refrigerator. When needed, separate and slice open cloves. Then squeeze the roasted garlic out of its casing.
Another way to prepare this is to simply peel and smash garlic cloves, then sauté in a minimal amount of water or wine, in a very hot pan. Allow the bottom to brown and caramelize. Then mash the cooked cloves with your spoon and spread directly onto crusty French bread or other whole grain treats.
The cooking method takes the bite out of the garlic and leaves the best part of the taste. Makes 4 portions. (1 portion = 18.4 calories, 0.6 grams fat, 12% protein, 61% carbohydrates, 28% fat)

More info? check out www.webhealthforyou.com

Low Fat Whole Grain Pasta

Whole Grain Pastas
Whole grain pasta is another fast and simple way to keep your meals interesting. All you do is add some sauce, vegetables and pesto, and you have a delicious hot meal. There are so many varieties that you can experiment endlessly with the kinds of dishes you prepare. While spaghetti-type pasta is excellent, you might also try a small noodle such as vermicelli, or other common pastas such as macaroni, tortellini, corkscrew pasta – the list is endless. You can also present your dishes in colorful variety, by using green spinach pasta and orange-colored pasta, reddish pastas colored by beet juice, and so forth. Check your health food store for some possibilities.
Whole wheat pasta tastes excellent, and is also healthy. So is most Oriental pasta – for instance, buckwheat noodles. By using a variety of different pastas, you can make your dishes interesting in appearance and texture and keep your meals interesting.
Another type of pasta that is gaining popularity is couscous, which is excellent as a quick hot cereal, a dressed-up entree, or in a cold salad. Try some of the recipes you’ll find on the side of the box, but remember to cut out at least most of the fat if it calls even for olive oil. Most dishes adapt well to a no-oil variation.
Couscous is a Mediterranean grain dish that most people think is a whole grain. Actually, it is a processed grain, as is pasta. Both are moderate on the EMI. But they’re acceptable as entrees, and will enhance your Eat More, Weigh Less™ Diet so long as you remember to balance your diet with foods that are high on the EMI.

A word of caution. Most pastas are made from refined white flours, so I recommend that you use them moderately, depending on your health, because, ideally, the best grain to use is one that is not ground into flour in the first place. (See page 57, regarding grains.)
Most whole grain pastas have their own instructions for preparation on the package. One simple technique is to boil the water in a pot, place the pasta in the boiling water, turn off the heat and cover pot. About 10 to 15 minutes later, depending on the thickness of the pasta, it’s ready. For Asian noodles, see special instructions on the package, and also check out the Eat More, Weigh LessÔ Tip 26, Asian Soup Noodles, page 142.

Tomato Vermicelli
1 tsp. Olive oil
3 cloves Garlic, medium-size, peeled, and minced
1 med. Onion, chopped
1 can Tomatoes (28 oz.), peeled, diced, undrained
1 can Mushroom stems and pieces (4 oz.)
1-1/3 C Vegetable broth, or water
1/3 C Dry red wine
1 tsp. Maple syrup or honey
¼ tsp. Cayenne pepper
½ C Fresh basil (1 tsp. dried)
½ C Fresh oregano (½ tsp. dried)
6 oz. Vermicelli pasta, broken in halves
Black pepper, freshly ground, to taste
dash Sea salt

Sauté garlic and onion in olive oil, in large skillet. Add tomatoes, mushrooms, broth, wine, honey, cayenne, basil, and oregano. Bring to a boil and add the pasta. Cover and cook about 8 to 10 minutes, stirring often, until the pasta has softened. Add salt and black pepper to taste. Makes 3 portions. (3 portions = 294.8 calories, 3.5 grams fat, 17% protein, 73% carbohydrates, 10% fat)

Vegetarian Ravioli
1 bunch Fresh spinach, chopped
1 box Fresh mushrooms, diced ¼”
1 med. Onion, chopped
3 cloves Garlic, minced
1 block Firm tofu, diced into ¼” cubes
2 pkg. Mun doo wrappers (20+)

Sauté garlic and onions in ¼ cup water until transparent. Add mushrooms, cook approximately 3 minutes, then add spinach and continue cooking on high for 5 minutes. Add tofu and cook 3 minutes on low. Set aside and cool.
To make raviolis, spoon tablespoonful of filling into mon doo wrapper. Moisten edge with water or liquid from filling and cover with another wrapper and press hard on edges to seal. Cook raviolis in large pot of boiling water for 3 minutes. Drain and serve with marinara sauce. Makes 8 portions. (4 portions = 135.0 calories, 1.4 grams fat, 22% protein, 68% carbohydrates, 9% fat)

Marinara Sauce
1 round Onion, chopped
5 cloves Garlic, crushed
2 cans Tomatoes (24 oz.), chopped
½ C Water
pinch Salt or to taste
dash White pepper
3 Fresh basil leaves or 1 tsp. dried
½ C Cilantro, chopped

Water-sauté garlic. Add onions and cook until transparent. Add tomatoes, cilantro, basil, salt, and pepper. Add ½ can water and simmer 30 to 60 minutes. Makes 12 portions. (1 portion = 19.2 calories, 0.2 grams fat, 16% protein, 76% carbohydrates, 8% fat)

Pasta With Eggplant Sauce
This is a great main dish for any gathering. Leftover sauce can be used over brown rice for lunch the next day.
½ tsp. Olive oil
1½ lb. Eggplant, unpeeled and in ½” chunks
1 large Red onion, chopped
3 large Garlic cloves, minced
1 C Mushrooms, coarsely chopped
1 C Green peppers, coarsely chopped
2-3 cans Plum tomatoes (1 lb.)
2 tsp. Dry basil
1 tsp. Dry oregano
1 tsp. Sugar
2/3 C Cilantro
Salt, to taste
Pepper, to taste
1 lb. Pasta

Heat oil, add eggplant, onions, and sauté over medium heat until soft and lightly browned, stirring frequently. Add garlic, mushrooms, and bell pepper, and continue to sauté. Add tomatoes, basil, oregano, and sugar. Cook covered for 10 minutes. Add cilantro. Season with salt and pepper. Cover and simmer 15 to 20 minutes.
Cook pasta. Pour hot pasta sauce over pasta and serve. Makes 6 to 8 portions. (1 portion = 265.5 calories, 2.0 grams fat, 19% protein, 75% carbohydrates, 7% fat)

Pasta with Roasted Vegetables
12 Plum tomatoes, quartered lengthwise
1 lb. Asparagus, trimmed
1 Zucchini, quartered
2 Yellow crooked-neck squash, quartered
1 head Broccoli, cut in bite-size pieces
2 Long eggplant or 1 round eggplant, peeled
1 basket Mushrooms, cut in halves
1 small Garlic head
2 tsp. Fresh lemon juice
1 Tbsp. Fresh basil
1 Tbsp. Fresh cilantro
Salt to taste
Pepper to taste
1 lb. Pasta of choice

Seat oven rack in lower third of oven. Preheat oven to 450o F.
Cut asparagus, zucchini, yellow crooked-neck squash and eggplant in 2” lengths.
In large roasting pan, toss vegetables with olive oil and garlic. Roast 20 minutes until vegetables are tender.
In large pot of boiling water, cook pasta until tender but firm, about 8 minutes. Drain and transfer to roasting pan and toss gently to combine with vegetables. Serve immediately. Makes 8 to 10 portions. (1 portion = 233.7 calories, 2.1 grams fat, 18% protein, 74% carbohydrates, 8% fat)

Bow Tie Pasta With Miso Sauce
1 lb. Bow tie (Farfalle) pasta, cooked and drained
1 Red bell pepper, julienned
1 Green bell pepper, julienned
1 small Red onion, diced
1 sm. Head Broccoli, cut in florets and blanched
1 small Zucchini, diced and blanched
2 Tbsp. Olive oil
4 Green onions, sliced
2 cloves Garlic, minced
¼ C Light miso
1-1½ C Veggie broth, warm
¼ C Parsley, chopped
¼ tsp. Pepper flakes (or more to taste)

Put cooked pasta in a large mixing bowl. Add bell peppers, onion, broccoli, and zucchini. In a medium skillet over medium heat, sauté green onions and garlic in oil for 1 to 2 minutes. Add miso, stir. Stir in veggie broth. Add parsley and pepper flakes. Pour over pasta and toss. Makes 12 to 14 portions. (1 portion = 93.2 calories, 2.9 grams fat, 15% protein, 58% carbohydrates, 27% fat)


© shintani, the Eat More, Weigh Less® Cookbook. For more info, go to www.webhealthforyou.com.

The Secret to Asian Pasta and Stir Fry Sauce

Many people think pasta is an Italian invention. In truth, it came from China and was brought back to Italy not by Marco Polo as popularly thought but through Arab merchants who traded with the Chinese. The Asian people have eaten pasta noodles for centuries, and they've invented thousands of delicious sauces to use on them. They didn't use tomato or Alfredo sauce but made them delicious in unique other ways. Try an occasional Oriental sauce on your pasta. The trick to making Oriental sauce low-fat, low in calories and delicious is in using combinations of 5 basic ingredients. They are
1. Soy sauce, miso, vegetable broth or vegetarian stir fry sauce for a salty savory taste
2. Vinegar (such as rice vinegar), umeboshi paste, or lemon juice for a tart taste
3. A little fruit juice, fruit puree, barley malt, or rice syrup for a sweet taste
4. Ginger, garlic, chinese mustard, wasabi, black pepper, chili pepper, or onion for a “pungent” taste
5. Arrowroot or corn starch, or if you can find it at a health food store, kuzu (also known as kudzu) which is a Japanese form of arrowroot. All are excellent thickening agents, and your Oriental sauce will ideally be smooth and slightly thick.
When your sauce is properly thickened, you can add soy sauce, garlic, onions, ginger, and a dash of sesame oil — maybe even some sweetener such as brown rice syrup, barley malt, or other unusual taste treats. This will result in a tasty, gourmet sauce for all types of other dishes.
Oriental sauce is especially tasty when mixed into mushrooms, especially shiitake (a form of Japanese mushroom). Other mushrooms are also enhanced, including straw mushrooms, oyster mushrooms, and button mushrooms. Then add other vegetables to the mixture, using your own taste buds as a guideline. But if you really feel like some exotic cooking and you've never tried oriental, you're in for a special treat.

WHAT YOU CAN DO: Try the following recipe and then tailor it to your taste. If Seitan is too hard to find, use tofu, tempeh, artichoke hearts (packed in water or vinegar) or simply use the instructions to flavor your stir fry of you liking.

Seitan (or tofu) Ginger Stir-Fry

1 Tbsp. Vegetable broth
1 med. Onion, finely sliced
2 cloves Garlic, pressed or minced
1 med. Carrot, cut in 1/2" segments
1 C Bamboo shoots
1 C Mushrooms, sliced
1 can Water chestnuts (8 oz., 5 oz. drained)
1 tsp. Ginger root, finely grated to taste
6 oz. Seitan, cut in small chunks or thin strips
1 C Bok choy or Chinese cabbage, finely sliced
2 C Broccoli, florets and thinly-sliced stems
3/4 C Vegetable broth
1 tsp. Corn starch (or kudzu, if you can find it)
mixed in 2 teaspoons water
Low-sodium soy sauce, to taste
8 oz. Soba noodles, precooked (see package)
Boil water for soba noodles. Dissolve corn starch/ kudzu and 2 tablespoons of cold broth or water. Set aside to dissolve.
Heat vegetable broth in a large skillet over moderate heat. (Add water, if food begins to stick.)
Add onion and garlic, sauté until translucent. Then add carrots, mushrooms, bamboo shoots, water chestnuts, ginger and seitan. Continue to sauté until vegetables are tender (about 4 to 5 minutes).
Add bok choy, broccoli, and 3/4 cup of stock. Cover and steam until broccoli is slightly tender (about 3 minutes). Add more stock if necessary. Thicken with corn starch and water. Serve over warm soba noodles. Garnish with parsley and sliced ginger root. Makes 6 portions. (1 portion = 290.6 calories, 1.3 grams fat, 27% protein, 69% carbohydrates, 4% fat)

Another Reason To Avoid Moder American Diet

Here's another reason why you should eat less meat, less refined carbs, and more whole plant-based foods. Avoiding a Western style diet reduced colon cancer recurrence by two-thirds.

Non-Cholesterol Protein

Meats/beans is one distinct category in the USDA's food pyramid, and you are advised to eat two to three servings per day from this group. Most people interpret this to mean that you should eat two to three servings per day of meat.
For years people have told us that we need animal products in order to get enough protein. Times have changed. Even the American Dietetic Association now considers this to be a myth.21 Current nutritional analysis shows us there's plenty of protein in grains, beans and vegetables, provided we eat them in their whole, unprocessed form.

Furthermore, recent studies have associated high intake of animal proteins with a number of health
problems such as cancer and kidney disease. Studies even show that an excess intake of protein, especially animal
protein, leads to loss of calcium. In addition, all animal flesh contains cholesterol and while recent studies suggest that cholesterol itself in food is not as harmful as once feared, nearly all animal flesh is high in fat with a large proportion of it being saturated fat. We now know that high-fat diets increase the risk of heart disease, cancer, and obesity.
Vegetable proteins were once thought to be adequate only if they were "combined." New information indicates that most vegetable proteins are complete in and of themselves. If you have any doubt about the adequacy of individual vegetable, grain or legume proteins, please refer to the table on page 86 of Dr. Shintani's Eat More, Weigh Less Diet book.

Today, rather than having a protein deficiency, most Americans have excessive protein in their diets. The health implications of having too much protein, especially too much animal protein, include increased risk of osteoporosis, certain cancers, heart disease, and kidney disease.22
The good news is — when I turned the food pyramid upside down, I moved all animal products into the small tip of the pyramid, and relegated them to the optional foods category. You'll see why, when you try all the delicious bean and legume recipes that follow.

Why eat meat, when you can get the same or better nutritional benefits by eating these far less expensive, far more filling foods? Furthermore, once you've learned all the delicious ways to prepare meatless meals, you'll wonder why you ever bothered with such high-fat, potentially hazardous foods as meat, poultry and fish. Eat roughly two to three servings of noncholesterol, low-fat protein/iron-containing foods such as beans and legumes. This should amount to about 10% to 12% of your diet, every day.

Savory Beans
Beans are delicious, hearty and filling. They are excellent weight loss dishes when prepared properly. Moderate to high on the EMI, they are an excellent source of protein. They also make delicious dips and spreads that are very low in fat (as long as you don't add any fats). If you don't have time to cook, you can get beans in a can at the supermarket or the health food store. Simply drain and use these beans as if they were cooked beans. There are also premade low fat and non-fat bean dishes in a can as well.
Unfortunately, many people stay away from beans because they can be gassy if they are not cooked or chewed properly. Gas develops when undigested protein or starch get to the large intestine, providing food for the flora that resides there. For some tips to eliminate gas, see Dr. Shintani's Eat More, Weigh Less Diet, page 197.

Beans and legumes are back in fashion. You will find many excellent bean recipes in the pages of this book.
Why not start with a tasty, simple recipe for chili, such as the one that follows the cooking chart?


Chunky Three-Bean Chili
3 large Sweet onions, diced
2 C Plum tomatoes, chopped
4 cloves Garlic, minced
1 tsp. Ground cumin
6 C Vegetable broth (or more, as needed)
2 Tbsp. Chili powder or to taste
1 C Garbanzo beans, soaked and drained
1 C Kidney beans, soaked and drained
1 C Pinto beans, soaked and drained
1/4 C Green chilies, canned and diced
3 Tbsp. Low-sodium tomato paste
1 tsp. Dried basil
Olive oil cooking spray
Spray large pot with cooking spray. Heat 3 tablespoons vegetable broth and sauté onions, garlic, and cumin for 10 minutes. Add other ingredients, tomatoes, and remaining broth.
Boil, cover, and simmer for about 3 hours. When beans are soft and liquid is absorbed, they are done. Makes 6 portions. (1 portion = 304.1 calories, 3.2 grams fat, 22% protein, 69% carbohydrates, 9% fat)


Barbecue Baked Beans
1 C Onion, diced
3 cans Beans (14-16 oz. kidney, black, navy,
pinto, great northern, lima)
2 Tbsp. Blackstrap molasses
2 Tbsp. Apple cider vinegar
1 Tbsp. Dry mustard
1/2 tsp. Garlic powder
1/2 C Tomato ketchup
Canola oil cooking spray
Heat oven to 350o F. While heating, sauté onion in an oil-sprayed nonstick pan.
Pour off half the liquid from each bean can. Mix beans and remaining ingredients in large bowl and add onion. Mix thoroughly. Put into a 2-quart casserole and bake, uncovered, for 1-1/2 hours, stirring after 1 hour. Makes 4 to 6 portions. (1 portion = 279.1 calories, 1.6 grams fat, 18% protein, 77% carbohydrates, 5% fat)



Zip Chili
4 cloves Garlic, chopped
1/2 C Onion, chopped
1-2 Tbsp. Chili powder
2 cans Kidney beans (14 oz. size, with liquid
from 1 can only or sauce will be too thin)
1 can Tomato sauce (8 oz.)
1/4 tsp. Cumin
Sauté garlic and onions in water in a dutch oven. Add chili powder. Add kidney beans and tomato sauce. Simmer for 30 minutes. Makes 4 to 6 portions. (1 portion = 159.2 calories, 1.0 grams fat, 23% protein, 72% carbohydrates, 5% fat)

A Secret to Surpisingly Good Breakfast Taste

Here is a tip that got one of the most challenging clients (our former Goverenor Cayetano) really liked. I was told that his cook started doing this everyday because the Governor liked it so much and the cook himself started eating oatmeal this way as well.

Eat More, Weigh Less(r) Tip #12

Good Break­fast Taste Without Milk, Butter, or Sugar

You've seen that starting your day with oatmeal or another whole grain cereal is an excel­lent way to Eat More and Weigh Less. Unfortu­nately, many people are used to adding milk and/or sugar to their cereal grains. I do not recommend either milk or sugar for reasons that I have explained in the Eat More, Weigh Less(r) Diet book. You don't need sugar and dairy anyway. Whole grains can be tasty without them. Simply dry-roast the grains in a hot skillet before cooking in water. This "dextrinizes" the grain and give a rich aro­matic flavor that will enhance your enjoy­ment. Little tips like this and the other simple ones that follow can make any simple breakfast food a delight.

What You Can Do: Try dry roasting your grain before you cook it. This will add a rich, nutty flavor to it.
Toasty Cooked Cereal
1 C Dry oatmeal, bulgur wheat or other whole grain break­fast cereal

Water (according to package instructions)

Dry-roast grains by put­ting them in a non­stick skil­let. Roast over a low flame or heat, shaking and tossing a little until it browns lightly and emits a nutty aroma.
Next simply cook the whole grains with water, as described on your package or in the whole grains cooking chart on page 46 of the Eat More, Weigh Less Cookbook. Makes 4 por­tions. (1 portion oatmeal = 145.0 calories, 2.4 grams fat, 16% protein, 69% carbo­hy­drates, 15% fat) (1 portion bulgur = 152.0 calories, 0.4 grams fat, 14% protein, 84% carbo­hy­drates, 2% fat)

An Ideal Sweet Snack or Side Dish

Tip #31
An Ideal Sweet Snack or Side Dish

As simple as this sounds, you have to try it to taste how good simple food can be.

WOULD YOU BELIEVE: The total fat content of 7 whole sweet potatoes combined is less than 1 gram of fat (0.91). And it takes 5.3 pounds of it to provide one day worth of calories.

SOME FACTS: Another excellent potato that you can use for the purpose of snacking or a side dish is the sweet potato. If you eat 3 slices of sweet potato instead of 3 average cookies (7.8 grams of fat for 3 medium cookies), you'll save over 7 grams of fat.

WHAT YOU CAN DO: When you have some time, try steaming up a bunch of sweet potatoes and keep some in the refrigerator for snacking on later. When you have a sweet tooth or crave something like a cookie, instead use sweet potato slices to satisfy your desire for something sweet to snack on. You will find that they are very filling and quite satisfying. The best part about it is that sweet potatoes are not only moderate to high in EMI, they contain only about 1% fat by calories.

Steamed Sweet Potatoes or Yams
6 med. Sweet potatoes or yams
Water
Place whole sweet potatoes in steamer with 1" of water and steam for approximately 15 minutes or until fork tender. Slice and serve. Or create glazed sweet potatoes by covering with the following sauce and baking for 5 more minutes. Makes 6 portions. (1 sweet potato portion = 117.0 calories, 0.125 grams fat, 7% protein, 93% carbohydrates, 1% fat) (1 yam portion = 127.8 calories, 0.1 grams fat, 5% protein, 94% carbohydrates, 1% fat)
Sweet potatoes and yams are simple and simply delicious by themselves. They don't have to be eaten only at Thanksgiving. They are great at any meal or as snacks.

How to Save 8 Grams of Fat Per Meal

Save 8 gm. fat!
Tip #37

Sauté Without Oil
WOULD YOU BELIEVE: A one-cup serving of vegetables sautéed in oil can be as high as 8.4 grams of fat per cup or 42% fat by calories.

SOME FACTS: Usually, people sauté their vegetables in oil. (This is also called frying.) Unfortunately, sautéing with oil causes the fat to seep into the vegetables, and your High EMI dish slides all the way down to the low end of the EMI scale.
Frying in oil is never necessary. It always adds calories to any meal. A better solution is to learn how to cook without oil. One way is to use a nonstick skillet and simply sauté your foods in water. The small amount of water keeps the vegetables from sticking to the pan and will cook the vegetables nicely.
If you want to add some flavor, simply sauté in vegetable broth. You can use a vegetarian powder to mix with water, or simply use a low-fat canned vegetable broth, which can be found in any supermarket.
Another flavorful sauté sauce is wine or sherry. Cooking wines are delicious and you can experiment with other wines as well.
One way to make foods especially tasty is to sauté onions and/or garlic in vegetable broth first until they are slightly translucent and then add other vegetables to complete the sautéing process. In this way, you can get a delicious vegetable stir-fry without adding oil. You've already been using this method in some of the preceding recipes.

WHAT YOU CAN DO: Now try the following to see how delicious a vegetable stir-fry can be.



Vegetable Stir Fry
1 can Mushrooms or 1/4 cup dry shiitake
mushrooms, soaked and sliced
1 med. Carrot, sliced diagonally
2 stalks Broccoli, sliced diagonally
2 stalks Celery, sliced diagonally
1-1/2 Round onion, sliced into
thin crescents
1 piece Ginger, crushed
1 clove Garlic, crushed
1-1/2 Tbsp. Corn starch
1/4 C Water
Seasoning:
1 Tbsp. Oyster sauce (vegetarian)
1 tsp. Soy sauce
1 C Stock
Heat pan. Sauté ginger, garlic, and onion in water, remove from pan. Add seasonings and cook 2 minutes. Add stock, mushrooms, carrot, broccoli, and celery and cook until vegetables are crisp and tender. Make a paste with corn starch and water to thicken the gravy. Makes 4 to 6 portions. (1 portion = 59.4 calories, 0.3 grams fat, 19% protein, 77% carbohydrates, 5% fat)