An odd combo that actually works – the sweet, syrupy sauces brings out the berries’ fresh flavors.


In a bowl, whisk together 1/4 cup balsamic vinegar, 1 teaspoon sugar substitute, and 1 teaspoon vanilla extract. In another bowl, add 1/2 cup sliced fresh strawberries and 1/2 cup blueberries. Pour balsamic vinegar mixture over the berries; marinate for 10 to 15 minutes. Drain marinade. Refrigerate until ready to serve.

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Craving for something creamy, dreamy, yet surprisingly sinless?

This one’s your best bet. It’s delicious and satisfying, plus really easy to make! In a bowl, mix together 1/2 cup part-skim ricotta cheese, 1/8 teaspoon vanilla extract, and 1/4 sugar sugar substitute. Chill. Top with 1 teaspon minced or grated lemon zest before serving.

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Use this unique spread to liven up your dippers or put a new spin into your sandwiches. In a blender, combine 2 cups unsalted roasted cashews, 2 tablespoons vegetable oil, 1/4 teaspoon salt, and 1 teaspoon sugar (optional). Process om high speed for 30 seconds.


Scrape down the sides with a rubber spatula and process to desired smoothness, adding more oil if needed (1 teaspoon at a time if a smoother butter is desired). Adjust seasoning to taste. Place in a airtight container; refrigerate. Serve with veggie sticks, crackers, or toast.

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Who can refuse a slice of this Italian classic?

Now you can indulge without the guilt! Top a small store-bought whole-wheat pizza crust with 1 large tomato (sliced thinly into rounds) and 1/2 cup thinly sliced mozzarella cheese. Drizzle with extra virgin olive oil, if desired. Bake pizza in a preheated oven until slightly toasted and cheese is melted. Garnish with fresh basil leaves. Slice and sever. Makes 1.

Nutritional Information:

• 237 calories
• 7 g total fat (2 g sat)
• 0 mg cholesterol
• 31 g carbohydrate
• 12 g protein
• 5 g fiber
• 703 mg sodium

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Whether as a breakfast, lunch, or dinner, this ones satisfies. Using an ovenproof frying pan over low heat, heat 2 tablespoon olive oil.  Saute 1 small onion (thinly sliced) with 1/2 teaspoon salt. Add 5 to 7 asparagus spears (cut into 3-inch length) and cook for about 3 minutes or until tender. Pour 4 lightly beaten large eggs; cook until almost set but still runny on top, about 2 minutes. Sprinkle 1 cup shredded Gruyere or Swiss cheese over eggs and put in a preheated oven; broil until cheese is melted and browned, about 3 to 4 minutes. Remove from oven and slide frittata onto service plate. Cut into wedges. Makes 6.

Nutritional Information

One serving contains the following:

Calories (kcal) 385.11
% Calories from Fat 58.9
Fat (g) 25.18
Saturated Fat (g) 12.75
Cholesterol (mg) 481.32
Carbohydrates (g) 15.20
Dietary Fiber (g) 3.10
Total Sugars (g) 4.40
Net Carbs (g) 12.10
Protein (g) 24.81

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Go with the toast, preferably whole wheat, or the English muffin. These days bagels have blimp ed out, sometimes reaching 450 calories – the same as four or five slices of bread. At Denny’s a slice of toast has 90 calories, ang English muffin 125, and a bagel 235.

The bagels are considerably bigger at Dunkin Donuts (230 calories) and Starbucks (430 calories). “English muffins are a great choice, “Gidus says. “You’ve got two halves, so you feel like you’re eating more. “Just be sure to top it with a jam rather than butter.

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It’s a toss-up. A 16-ounce nonfat mocha contains 220 calories and the same size nonfat vanilla latte contains 230 calories. “All of those syrups have basically the same calories, whether it’s vanilla, hazelnut or chocolate,” Gidus says. If a plain latte (160 calories) tastes to harsh, order your beverage only half the syrup or choose sugar-free syrup.

The big savings in coffee drinks comes in choosing nonfat milk instead of whole milk (you save 100 calories and 9 grams of saturated fat) and foregoing whipped cream (you save another 100 calories and 7 grams of saturated fat).

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Go with whichever looks smaller. “A lot of hot dogs – are very, very high in fat, much more so than a char grilled burger,” Moloo says. However, at fast-food restaurants, the hot dogs tend to be smaller than the burger and contain fewer calories. For example, at Wieneschnitzel, a deluxe hamburger contains 400 calories and 4 grams of saturated fat; a deluxe hot dog contains the same amount of saturated fat but only 270 calories. Upgrade to polish sausage and you’re looking at 480 calories and 10 grams of saturated fat. An A&W burger contains 440 calories and 7 grams of saturated fat , whereas an A&W hot dog has 280 calories and 6 grams of saturated fat. One benefit of choosing the burger is you can load it with lettuce and tomato, not typical condiments for a hot dog.

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Typically, the creamier the salad dressing, the more calories and saturated fats it contains, but Gidus notes that Italian dressing isn’t significantly better than ranch, blue cheese or honey mustard. (At Pizza Hut, for example, the Italian dressing saves you just 10 calories compared to the creamy Ceasar.)

Low-fat dressing offer the real calorie saving. At McDonald’s, a pocket of  Newman’s Own Ranch Dressing contains 170 calories, compared to 40 calories for packet of low-fat balsamic vinaigrette. At Subway, honey mustard and ranch dressing contain 200 calories per serving; fat-free Italian has just 35.

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Both can be excellent choices, or lousy ones. “Soup can be very healthy  and filling if they’re broth-based or bean-based,” says Gidus. “But stay away from anything with the word “creamy” or “cheese” in it.”Case in point: At Denny’s, the Chicken Noodle soup contains 118 calories; the Broccoli & Cheddar soup has 574 calorie. The same advice applies to salad. Choose the mixed greens rather than the goat cheese and candied walnut house special. Steer clear of iceberg lettuce, a nutritional zero, and go for romaine, spinach or field greens.
xx

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