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"Great
low-fat recipes, day-by-day menus -
The savvy way to cook and live!"
 
Fresh Start:
Low Fat Food and Menus Day to Day
by Julee Rosso, April
1996, Crown Publishing Group
"…it
finally dawned on me that my commonsense instincts about fresh natural
food and my growing
interest in health had come together in a sensible fusion.
It was simply time to start
cooking at home again! It was clear that only by
getting back into my own kitchen could I
control what I was eating.
"Once there, I was willing to give up fat, but I
refused to give up the intensely flavored dishes that had become my passion. It was then
that I made another wonderful discovery in my own kitchen: Most of the flavors I loved had
little
to
do with fat! True, fat is often a great transmitter of flavors, but it does not
have
to be present in large amounts to do that job. Nor does it have to be the
predominant
flavor. Over and over again I found that by simply cooking
differently, I could enjoy the
same foods made with far less fat but with
the
same vibrant flavors.
"…The menus and recipes in this book are intended to
get you started on the
right path to a lifetime of good eating habits. There’s no magic
to lower-fat
cooking except your own cooking flair. You won’t find any synthetic miracle
ingredients or long, time-consuming, complicated recipes in Fresh Start. All
you need are
the best, freshest ingredients of the season, some simple cooking techniques and, most of
all, the desire and intention to change the way you
and your family eat every day –
forever.
"…Best of all, you’ll start feeling differently.
You’ll have more energy. You’ll
feel lighter and even think more clearly. Being
outdoors and exercising will
become a happy addiction, not a chore to be scratched off
your list. Each day
it will become easier – a way of life for the rest of your life.
"And my hunch is you’ll laugh a lot more, too. Just
ask anyone out on the
bicycle path, jogging around the reservoir or powerwalking in the
park
who’s already made the switch! You can do it, too!"
First Impressions
"This day is the first of a
lifetime filled with food that tastes so great, you’ll
never notice that it’s good for
you. And if you don’t announce this new
beginning, everyone else will just simply love
it. Some of your favorite
flavors are here, too, and along with them some of the day’s
fat."
(All recipes serve 2.)
Day 1
Fresh Orange Juice
Banana-Mint Slush
Cinnamon Toast
Turkey Ham Slices
*
Salad Greens with Pesto Dressing
Pure and Simple Onion Soup
Country French Bread
Tropical Fruit Salad
*
Salad Greens with Roquefort Dressing
Roasted Chicken with Fresh Figs and Kalamata Olives
Brown Rice
Ginger Carrots
Green Beans
Whole-wheat Rolls
Blackberry Frozen Yogurt
Banana-Mint Slush
1 ripe banana
6 mint leaves
grated zest of 1 lime
1 cup skim milk
4 or 5 ice cubes
Place the banana in a blender and purée until smooth. Add the
remaining ingredients and
blend until slushy. Serve immediately.
Cinnamon Toast
"It’s possible to enjoy this
childhood favorite without guilt. Of course, some fat
is added, depending on how long you
spray the butter-flavored spray, but its
amount
is small compared to the old-fashioned
method of buttering the toast."
1 tablespoon sugar [I use sugar substitute]
1/4 teaspoon cinnamon
2 slices nonfat whole-wheat bread
Butter-flavored oil spray
In a small bowl, mix the sugar and cinnamon. Spray each slice of bread
lightly with butter-flavored oil. Sprinkle half the cinnamon sugar on 1
slice and the
remaining on the other. Spray each slice again briefly and
toast for 3 to 4 minutes in a
toaster oven until the sugar is melted and
the bread is golden.
Tropical Fruit Salad
"You’ll think you’ve taken a
little trip to the Caribbean!"
2 cups cubed fresh pineapple
1 1/2 cups cubes fresh cantaloupe
1/4 star fruit, sliced (optional)
1 kiwi, peeled and sliced
4 teaspoons shredded, sweetened coconut
2 1/2 tablespoons passion fruit juice or orange juice
Pinch of cinnamon
2 teaspoons sugar, or to taste
Place the ingredients in a large mixing bowl and toss gently to coat
with
the juices. Serve slightly chilled.
Pure and Simple
Onion Soup
"This is the most simplistic of
onion soups, but it has become my favorite!
The
long simmering brings out the sweetness of
the onion, making the
soup’s flavor surprisingly delicate."
4 large onions, halved and thinly sliced (about 3 ½ cups)
1 quart beef broth
1/2 cup red wine
1.4 teaspoon crushed red pepper flakes
1 ½ teaspoons finely minced fresh sage
2 slices French bread
2 tablespoons grated Parmesan cheese
1. In a medium-size stockpot, combine the onions, broth, wine, red
pepper flakes and sage. Bring to a boil over medium-high heat.
Reduce the heat and simmer,
covered, for about 2 hours, or until
the onions are almost dissolved.
2. Preheat the broiler.
3. Sprinkle the slices of French bread evenly with cheese and broil
until
the cheese is melted and golden brown and the croutons
are toasted. Ladle
the soup
into the bowls and top each with a
cheese-topped crouton. Serve immediately.
Roasted Chicken with
Fresh Figs
and Kalamata Olives
"A favorite chicken dish with the
distinctive flavor of fresh figs, capers
and
black olives, this is great hot or at room
temperature. Fresh figs
are unbelievable here, but if they are out of season, use dried
figs, dried
apricots or prunes. With
the fat dramatically reduced, you’ll want to
serve
it often."
3 chicken breast halves, on the bone, skin removed
1/4 cup finely minced garlic
1/4 cup low-fat, low-sodium chicken broth
1 tablespoon dried oregano
1/4 teaspoon freshly ground black pepper
2 tablespoons red wine vinegar
2 tablespoons pitted Kalamata olives (6 or 7 olives)
2 tablespoons capers with a little juice
3 bay leaves
3 tablespoons light brown sugar
1/2 cup dry white wine
3/4 cup fresh figs, cut into halves, or 1/2 cup dried figs,
dried apricots or prunes
1. In a large bowl, combine the chicken, garlic, broth, oregano, pepper,
vinegar, olives, capers with juice, and bay leaves. (If using dried figs,
dried apricots
or prunes, add them now.) Cover, refrigerate and
marinate overnight or for at least 8
hours.
2. Preheat the oven to 350 degrees F.
3. Arrange the chicken in a shallow baking dish and cover with the
marinade. Sprinkle with brown sugar and pour wine around the
pieces.
Bake for about 1
hour, basting every 10 minutes, or until
the chicken
is cooked through. After 15 minutes
of cooking, add
the fresh figs.
Remove and discard the bay leaves. Garnish each
serving
with sauce,
olives and figs and serve immediately.
Ginger Carrots
"Although similar recipes rely on
butter, I’ve substituted water
to melt
the brown sugar and coat the carrots."
1/2 pound baby carrots, peeled and cleaned
1/2 teaspoon ground ginger
2 tablespoons light brown sugar
1/2 teaspoon caraway seeds
1. In a medium-size saucepan, cover the carrots with water. Cook,
covered, over medium-high heat for 10 to 12 minutes, or until
tender.
2. Meanwhile, in a small bowl, combine the ginger, sugar and 1
tablespoon water.
3. Drain the carrots and return them to the pan. Add the sugar water
and
toss well. Cook over medium heat for 2-3 minutes, until the
carrots are
well coated. Add
the caraway seeds, toss and serve
immediately.
[Variation: We prefer to cook the
carrots in low-fat, low-sodium
chicken or
vegetable broth, or , for a change of pace, in
orange,
apple, or pineapple juice. Adding a teaspoon of grated orange or
lemon zest gives
the carrots an extra
flavor boost. Also, since
we don’t enjoy caraway seeds, we omit
them and add seasonal
fresh herbs. MG]
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