SNACKS AND DESSERTS

SERVE THIS SOUP as a snack or as the perfect light summer lunch with a crisp green salad and grilled chicken. If you like, substitute a juicy ripe pear for the apple or fresh dill for the mint. If you plan to make this ahead, blend in the mint at the last minute because the flavor will intensify as it stands. This recipe makes a good pre/postworkout snack.

2 large cucumbers (12 ounces each), peeled and seeded
⅛teaspoon salt
1 large apple, peeled, cored, and coarsely chopped
1 cup low-fat buttermilk
½ cup ice cubes
½ cup reduced-fat sour cream
2 to3 teaspoons chopped fresh mint
1 teaspoon honey Pinch of ground white pepper
1 cup crumbled reducedfat feta cheese
2 tablespoons pine nuts, toasted

TOTAL TIME: 15 MINUTES

1. Cut 1 of the cucumbers into ¼" cubes. Place in a small bowl and toss with the salt. Set aside for 15 minutes.

2. Cut the remaining cucumber into 1" chunks and place in a blender. Add the apple, buttermilk, ice cubes, sour cream, mint, honey, and pepper. Blend for 1 to 2 minutes, or until smooth.

3. Divide among 4 bowls. Top each with one-quarter of the reserved cucumber, ¼ cup of the cheese, and ½ tablespoon of the pine nuts.

MAKES 4 SERVINGS

PER SERVING: 191 calories; 8 g total fat; 4 g saturated fat; 20 g carbohydrate; 5 g fiber; 12 g protein; 17 mg cholesterol; 651 mg sodium

WHITE BEAN DIP

chris’s favorites

“IF YOU LIKE hummus, you will love this white bean dip. It's great for parties and perfect for dipping veggies! This is always in my fridge! This recipe makes a good pre/post workout snack.”

1 can (19 ounces) cannellini beans, rinsed and drained
½ cup parsley
½ cup grated Parmesan cheese
2 tablespoons lemon juice
2 cloves garlic
1 tablespoon olive oil
6 ounces low-fat baked pita chips

TOTAL TIME: 10 MINUTES

1. Combine the beans, parsley, cheese, lemon juice, garlic, oil, and 1 tablespoon of water in a food processor or blender. Process until smooth.

2. Serve with the pita chips. Store any remaining dip in an airtight container in the refrigerator.

MAKES 6 SERVINGS

PER SERVING: 214 calories; 8 g fat; 0 g saturated fat; 30 g carbohydrate; 3 g fiber; 7 g protein; 3 mg cholesterol; 109 mg sodium

WATERMELON FETA STACKS

SWEET, SALTY, AND creamy—these stacks cover all the bases. Assemble and refrigerate the stacks up to 3 hours in advance. Then drizzle with the honey lime sauce just before serving. Scatter the platter with fresh mint leaves for a festive occasion. This recipe makes a good pre/postworkout snack.

1 medium cucumber, cut into 24 slices
8 ounces seedless, rindless watermelon
3 ounces crumbled feta or goat cheese
1½ tablespoons fresh lime juice
1 tablespoon honey
2 teaspoons finely chopped fresh mint

TOTAL TIME: 3 MINUTES

1. Arrange 12 cucumber slices on a serving plate. Cut the watermelon into four 1 ½" cubes. Cut each cube into 6 slices.

2. Place 1 watermelon slice on each cucumber round. Scatter half of the cheese on top. Place the remaining cucumbers slices on top, pressing down gently to level the cheese. Top each with a watermelon slice. Scatter the remaining cheese on top.

3. Whisk together the lime juice, honey, and mint in a small bowl until blended. Right before serving, drizzle the honey mixture over the stacks.

MAKES 3 SERVINGS

PER SERVING: 182 calories; 10 g total fat; 6 g saturated fat; 16 g carbohydrate; 2 g fiber; 10 g protein; 28 mg cholesterol; 307 mg sodium

GOAT CHEESE WITH BERRY COMPOTE

CREAMY MILD GOAT cheese is the perfect accompaniment for fruit. Get creative and vary the fruit according to the season. Fresh plums, peaches, strawberries, cherries, oranges, figs, and ripe pears are all winning possibilities. This recipe makes a good pre/postworkout snack.

2 ounces chilled fresh goat cheese
1 tablespoon honey
1 teaspoon fresh lemon juice
½ teaspoon grated fresh ginger
⅛ teaspoon ground allspice
1 cup fresh blueberries
1 cup fresh raspberries
1 teaspoon fresh mint, cut into thin slivers

TOTAL TIME: 15 MINUTES

1. Slice the cheese while it is cold into 4 rounds (about ⅜" thick) and divide between 2 plates. Let stand for 15 minutes to soften.

2. Meanwhile, stir together the honey, lemon juice, ginger, and allspice in a medium bowl until blended. Gently toss in the blueberries, raspberries, and mint. Spoon onto the cheese and serve.

PER SERVING: 211 calories; 9 g total fat; 6 g saturated fat; 28 g carbohydrate; 6 g fiber; 8 g protein; 22 mg cholesterol; 148 mg sodium

METABOLISM BOOSTER: KICK UP CALCIUM

Calcium not only strengthens your teeth and bones, it may also help shrink your waistline. While studies haven’t yet proven that eating calcium-rich dairy foods speeds up metabolism, these foods can definitely help you lose weight in other ways. In one study, people who followed reduced-calorie diets and increased their dairy intake to three servings per day lost more weight than people who didn’t consume enough calcium.1 It’s still not clear why this mineral helps with weight loss, but one theory is that it may boost metabolism, which can prompt our bodies to burn fat.2 So go ahead and start including that low-fat yogurt and fat-free milk with your meals, if you aren’t already taking advantage of calcium’s myriad health benefits.

HONEYED YOGURT DIP WITH ORANGE SECTIONS

GREEK-STYLE YOGURT WILL result in a thicker dip, but if it’s not available, regular fat-free yogurt will work well also. If you have the time, place the regular yogurt in a coffee filter in a sieve over a bowl and chill for 1 to 3 hours. This will release some of the liquid, making a thicker yogurt that’s more like the Greek-style. This recipe makes a good pre/postworkout snack.

8 ounces fat-free plain Greek-style yogurt
2 teaspoons honey
1 tablespoon orange zest
1 small orange, peeled and separated into sections

TOTAL TIME: 5 MINUTES

1. Mix together the yogurt, honey, and orange zest in a small bowl.

2. Serve with orange sections to dip into the yogurt.

MAKES 1 SERVING

PER SERVING: 237 calories; 0 g total fat; 0 g saturated fat; 39 g carbohydrate; 4 g fiber; 21 g protein; 0 mg cholesterol; 85 mg sodium

CHOCOLATE PUDDING

THIS RECIPE TAKES some stirring, but the result will be worth it! Any nut will work, so try almonds, pecans, or walnuts. Store extra pudding in the refrigerator for up to 3 days.

½ cup cornstarch
½ cup unsweetened cocoa powder
3 tablespoons sugar
2½ cups fat-free milk, divided
3 tablespoons unsalted shelled pistachio nuts, chopped

TOTAL TIME: 10 MINUTES PLUS CHILLING TIME

1. Place the cornstarch, cocoa powder, and sugar in a medium saucepan. Whisk in 1 cup of the milk until smooth.

2. Cook over medium heat, stirring constantly, while gradually adding the remaining 1½ cups milk. Continue stirring until the mixture comes to a boil. Boil for 1 minute, stirring constantly.

3. Remove from the heat and pour into 4 cups. Sprinkle with the pistachios. Chill for 20 minutes, or until ready to serve.

MAKES 4 SERVINGS

PER SERVING: 166 calories; 4 g total fat; 1 g saturated fat; 29 g carbohydrate; 2 g fiber; 8 g protein; 3 mg cholesterol; 67 mg sodium

MANGO SORBET

STOCK UP ON frozen mangoes, and keep this satisfying dessert on hand for those sweet cravings. Substitute frozen peaches, strawberries, raspberries, or cherries for the mango and you’ll never be bored with dessert. Spoon the frozen mixture into ice-pop molds for a treat on the fly. You can double this recipe to serve 4.

1 cup frozen diced mango
1 cup fat-free half-and-half
1 cup low-fat plain yogurt, divided
½ cup orange juice
4(0.35 ounce) packets powdered stevia or
4 packets Splenda
½ teaspoon vanilla extract

TOTAL TIME: 15 MINUTES PLUS CHILLING TIME

Process the mango in a food processor until finely chopped, pulsing and scraping down the sides of the bowl. Add the half-and-half, yogurt, orange juice, stevia or Splenda, and vanilla extract and process until smooth. Freeze in an ice-cream maker according to the manufacturer’s instructions.

MAKES 2 SERVINGS

PER SERVING: 215 calories; 0 g total fat; 0 g saturated fat; 43 g carbohydrate; 2 g fiber; 10 g protein; 3 mg cholesterol; 168 mg sodium

NOTE: Food processor freezing: If you don’t have an ice-cream maker, pour the mixture into a 9" × 9" metal pan, cover, and freeze for about 3 hours, or until just frozen. Scrape into a food processor and process until smooth and flu$ y. Return to the pan and freeze for 1 to 2 hours, or until firm.

FROZEN BANANA YOGURT POP

IF POSSIBLE, USE ripe bananas, which will result in sweeter pops. Change up these pops by substituting raspberries, blueberries, or peaches for the strawberries. This recipe makes a good pre/postworkout snack.

3 cups fat-free plain Greek-style yogurt
2 cups frozen unsweetened strawberries
1 medium banana
2 teaspoons vanilla extract
2 tablespoons agave nectar or honey

TOTAL TIME: 4 MINUTES PLUS FREEZING TIME

1. Combine the yogurt, strawberries, banana, vanilla extract, and nectar or honey in a blender. Process until smooth.

2. Pour the mixture into 4 ice-pop molds or paper cups. Place an ice-pop stick in the middle of each cup and freeze for 2 hours, or until solid.

3. To serve, remove from the molds or peel away the paper cup.

MAKES 4 SERVINGS

PER SERVING: 178 calories; 0 g total fat; 0 g saturated fat; 29 g carbohydrate; 2 g fiber; 15 g protein; 0 mg cholesterol; 64 mg sodium

VANILLA AND ORANGE YOGURT CUP

ORANGE, LEMON, AND lime zest—the thin, brightly colored portion of a citrus peel—add great flavor to dishes. There are several tools that make zesting easy, the most popular being a microplane rasp or grater (the smallest side of your box grater). This recipe makes a good pre/ postworkout snack.

¾ cup fat-free plain yogurt
1 tablespoon fresh orange juice
1 teaspoon vanilla extract
2 teaspoons agave nectar or honey
1 teaspoon orange zest
½ cupfresh raspberries
2 tablespoons low-fat granola

TOTAL TIME: 1 MINUTES

1. Combine the yogurt, orange juice, vanilla extract, nectar or honey, and orange zest in a medium bowl.

2. Place the raspberries (set aside a few for garnish) in a large parfait glass or serving bowl. Sprinkle with 1 tablespoon of the granola. Top with the yogurt mixture and the remaining 1 tablespoon granola. Garnish with the reserved raspberries.

MAKES 1 SERVING

PER SERVING: 215 calories; 1 g total fat; 0 g saturated fat; 45 g carbohydrate; 5 g fiber; 9 g protein; 4 mg cholesterol; 132 mg sodium

LEMON BUTTERMILK PANNA COTTAS

THESE COOL, CREAMY desserts seem to melt in your mouth. A great make-ahead dessert, these are perfect for the summer, as they’re practically no-cook. Light, refreshing, quick, easy, and low in calories—what’s not to love?

1 envelope unflavored gelatin
¾ cup fat-free half-and-half, divided
2 cups low-fat buttermilk
½ cup agave nectar or honey
2 teaspoons lemon zest
½ cup seedless raspberry spreadable fruit
1 pint fresh raspberries

TOTAL TIME: 15 MINUTES PLUS CHILLING TIME

1. Sprinkle the gelatin over ¼ cup water. Let stand for 2 minutes to allow the gelatin to absorb the water and soften.

2. Heat ½ cup of the half-and-half for 3 minutes in a large saucepan over medium heat. Reduce the heat to low and whisk in the gelatin. Cook, stirring, for 1 minute, or until the gelatin dissolves. Remove the saucepan from the heat and stir in the buttermilk, nectar or honey, lemon zest, and remaining ¼ cup half-and-half.

3. Pour the buttermilk mixture into six 4-ounce ramekins or 6-ounce custard cups. Place the ramekins in a large baking dish and cover the dish with plastic wrap. Refrigerate for at least 4 hours or overnight, or until well chilled and set.

4. Place the spreadable fruit in a small microwaveable bowl. Microwave on high for 30 seconds and stir until smooth, then stir in 2 teaspoons water. Gently stir in the raspberries.

5. To unmold the panna cottas, run the tip of a knife around the edge of each ramekin. With your hand, sharply tap the side of each ramekin to break the seal. Invert onto 6 dessert plates and top with the raspberries.

MAKES 6 SERVINGS

PER SERVING: 183 calories; 1 g total fat; 1 g saturated fat; 40 g carbohydrate; 3 g fiber; 5 g protein; 5 mg cholesterol; 132 mg sodium

MINI LEMON CAKE WITH BERRIES

USE YOUR FAVORITE berry or a mix of several berries to serve with these light yet extremely flavorful cakes. Try black and red raspberries or all blackberries.

½ teaspoon apple cider vinegar
3½ cups fat-free milk, divided
5 tablespoons unbleached all-purpose flour
3 tablespoons sugar
1½ teaspoons cornstarch
½ teaspoon baking powder
⅛ teaspoon baking soda Pinch of salt
1 tablespoon + 1 teaspoon canola oil
1 teaspoon lemon juice
1 teaspoon lemon zest
1 cup fresh raspberries, strawberries, or blueberries

TOTAL TIME:30 MINUTES

1. Preheat the oven to 350°F. Coat 4 cupcake or muffin cups with cooking spray.

2. Combine the vinegar and ¼ cup of the milk in a large bowl and mix thoroughly. Add the flour, sugar, cornstarch, baking powder, baking soda, salt, oil, lemon juice, and lemon zest. Stir until just blended.

3. Divide the batter among the cups. Bake for 18 minutes, or until springy to the touch.

4. Place 1 cake on each of 4 plates. Surround each cake with ¼ cup of the berries and serve with ¾ cup milk.

MAKES 4 SERVINGS

PER SERVING: 203 calories; 5 g total fat; 0 g saturated fat; 32 g carbohydrate; 2 g fiber; 9 g protein; 3 mg cholesterol; 214 mg sodium

OATMEAL COOKIE WITH WARM MILK

MAKING JUST 4 cookies ensures that there are no leftovers. If you desire, bake one cookie at a time, storing the batter in the refrigerator for at least a week.

¾ cup old-fashioned rolled oats
1 tablespoon fat-free milk
1 tablespoon olive oil
½ teaspoon baking powder
2 tablespoons honey
¼teaspoon ground cinnamon
Pinch of salt
4 cups fat-free milk, warmed

TOTAL TIME: 15 MINUTES

1. Preheat the oven to 350°F. Coat a baking sheet with cooking spray.

2. Combine the oats, 1 tablespoon milk, oil, baking powder, honey, cinnamon, and salt in a food processor. Pulse on and off 6 times, or until well blended and the oats are in small pieces.

3. Divide the dough into 4 equal pieces. Place on the baking sheet and flatten with the palm of your hand.

4. Bake for 12 minutes, or until golden brown on the edges. Serve each cookie with 1 cup of warm milk sprinkled with cinnamon, if desired.

MAKES 4 SERVINGS

PER SERVING: 207 calories; 5 g total fat; 1 g saturated fat; 31 g carbohydrate; 2 g fiber; 11 g protein; 5 mg cholesterol; 166 mg sodium

APPLE SLICES WITH SPICED RICOTTA DIP

IF YOU ARE a fan of chunky peanut butter, substitute it for the smooth for a little added crunch in this tasty dip. This recipe makes a good pre/ postworkout snack.

½ cup fat-free ricotta cheese
½ tablespoon smooth peanut butter
Pinch of cinnamon
1 small apple, cored and sliced

TOTAL TIME: 5 MINUTES

1. Stir together the ricotta, peanut butter, and cinnamon in a small bowl until smooth.

2. Serve with the apple slices to dip into the peanut butter mixture.

MAKES 1 SERVING

PER SERVING: 225 calories; 4 g total fat; 1 g saturated fat; 32 g carbohydrate; 4 g fiber; 12 g protein; 20 mg cholesterol; 168 mg sodium

PEANUT BUTTER AND CHOCOLATE ENERGY BARS

chris’s favorites

“I CREATED THIS ENERGY bar because I was tired of the expensive protein and energy bars full of chemicals and additives. I couldn’t find many that were all natural, tasty, and affordable. This recipe satisfies my sweet tooth and is a quick pick-me-up anytime of day. My kids and their friends always ask for them.”

2 ½ cups puffed wheat cereal
1 ½ cups old-fashioned rolled oats
½ cup slivered almonds, lightly chopped
½ cup sunflower seeds
½ cup chopped walnuts
½ cup 60% cocoa chocolate chips
½ cup ground flaxseed
¾ cup agave nectar or honey
¾ cup brown sugar
½ cup natural peanut butter
2 tablespoons butter
½ teaspoon salt
1 teaspoon vanilla extract

TOTAL TIME: 15 MINUTES

1. Line a 13" × 9" baking pan with wax paper. Combine the cereal, oats, almonds, sunflower seeds, walnuts, chocolate chips, and flaxseed in a large bowl. Set aside.

2. Combine the nectar or honey, brown sugar, peanut butter, butter, and salt in a small saucepan. Bring to a low boil and cook for 3 minutes. Remove from the heat and stir in the vanilla extract.

3. Pour quickly over the cereal mixture, stirring to coat well. (The chocolate chips will melt.)

4. With wet fingers, press the mixture into the pan. Let cool for 5 minutes. Cut into 24 rectangles. Store at room temperature in an airtight container for up to 5 days. Freeze for up to 2 months.

MAKES 24 SERVINGS

PER SERVING: 205 calories; 11 g total fat; 2 g saturated fat; 25 g carbohydrate; 2 g fiber; 4 g protein; 3 mg cholesterol; 54 mg sodium

SKILLET FRUIT CRISP

HERE’S A DELICIOUS way to serve fresh fruit—spiked with cardamom and topped with a crunchy topping and creamy yogurt. For ease, sprinkle the granola over the cooked fruit mixture and serve directly from the skillet. For a special presentation, divide the fruit mixture among 4 bowls, top with the yogurt, and sprinkle with the granola. The recipe makes a good pre/postworkout snack.

2 tablespoons cornstarch or arrowroot
1 teaspoon butter
3 medium plums or peaches, pitted and cut into thin wedges
2 tablespoons lemon juice
2 tablespoons honey Pinch of ground cardamom
½ cup low-fat granola
3 cups fat-free Greek-style yogurt

TOTAL TIME: 15 MINUTES

1. Whisk together the cornstarch or arrowroot and 1 tablespoon water in a small bowl until well blended. Set aside.

2. Heat the butter in a medium skillet over medium-high heat. Add the plums or peaches and cook, stirring gently, for 3 minutes, or until lightly browned.

3. Drizzle with the lemon juice, honey, and cardamom and cook for 1 minute. Whisk the cornstarch mixture until smooth and stir into the skillet, stirring gently but constantly until thickened. Remove from the heat and sprinkle with the granola.

4. Divide into 4 bowls and top each with ¾ cup of the yogurt.

MAKES 4 SERVINGS

PER SERVING: 216 calories; 2 g total fat; 1 g saturated fat; 35 g carbohydrate; 2 g fiber; 16 g protein; 3 mg cholesterol; 93 mg sodium

BAKED APPLE WITH YOGURT SAUCE

ALTHOUGH THIS RECIPE works with any type of apple, try it with a crisp variety, such as Honeycrisp, Granny Smith, or Gala, which will yield an ideal consistency after baking.

1 medium apple, halved and cored
1 tablespoon agave nectar, divided
Pinch of ground ginger
Pinch of ground nutmeg
Pinch of ground cloves
¾ cup fat-free plain Greek-style yogurt

TOTAL TIME: 35 MINUTES

1. Heat the oven to 375°F. Coat an 8" x 8" baking pan with cooking spray. Place the apple halves, skin sides down, in the pan. Drizzle with 1 teaspoon of the nectar and sprinkle with the ginger, nutmeg, and cloves. Bake for 30 minutes, or until tender.

2. Meanwhile, stir together the yogurt and the remaining 2 teaspoons nectar. Serve the cooked apple with the yogurt sauce.

MAKES 1 SERVING

PER SERVING: 245 calories; 0 g total fat; 0 g saturated fat; 48 g carbohydrate; 4 g fiber; 15 g protein; 0 mg cholesterol; 64 mg sodium

BROILED PEACH WITH VANILLA CUSTARD

IF YOU LIKE a thicker sauce, prepare the custard and refrigerate it for at least 30 minutes before serving. Many fruits are delicious broiled; try pears or apricots.

1 small peach, cut in half and pit removed
1 tablespoon cornstarch
1 teaspoon honey
½ teaspoon vanilla extract
1 cup fat-free milk

TOTAL TIME: 10 MINUTES

1. Preheat the oven to broil. Coat an 8" x 8" baking pan with cooking spray. Place the peach halves, cut sides down, in the pan. Spray the peach with cooking spray. Broil for 5 minutes, or until the skin is lightly browned.

2. Meanwhile, combine the cornstarch, honey, and vanilla extract in a medium saucepan. Whisk in the milk until there are no lumps. Cook over medium heat, stirring constantly, for 5 minutes, or until the mixture comes to a boil. Boil for 1 minute, stirring constantly.

3. Serve the peach smothered with the warm or chilled custard.

MAKES 1 SERVING

PER SERVING: 190 calories; 0 g total fat; 0 g saturated fat; 37 g carbohydrate; 2 g fiber; 10 g protein; 3 mg cholesterol; 131 mg sodium

CHOCOLATE AND PEANUT BUTTER SHAKE

STEVIA IS AN herb native to South America that works wonderfully as a sweetener and is now available in many forms. Look for it in powder or liquid forms in the natural section of your market or in packet form with the other sweeteners. This recipe makes a good pre/postworkout snack.

1 cup fat-free milk
1 tablespoon natural peanut butter
½ tablespoon unsweetened cocoa powder
3 packets stevia

TOTAL TIME: 5 MINUTES PLUS FREEZING TIME

Place ½ cup of the milk into ice cube trays and freeze for 1 hour, or until solid. Combine the milk cubes, peanut butter, cocoa powder, stevia, and the remaining ½ cup milk in a blender. Process until smooth.

MAKES 1 SERVING

PER SERVING: 202 calories; 8 g total fat; 2 g saturated fat; 21 g carbohydrate; 2 g fiber; 14 g protein; 3 mg cholesterol; 204 mg sodium

DIET DILEMMA: MINDLESS MUNCHING

Problem: You’re sitting in front of the TV, and the bag of chips you just opened is suddenly empty. Or you find yourself wandering past your coworker’s candy dish multiple times per day. This is mindless munching—snacking that you do without even noticing. The bad news is that these small snacks can add up to major calories—and weight gain.

Solution: Set aside designated meal and snack times, and don’t allow yourself to snack at any other time. (And don't eat in front of the TV or computer.) The good news: This plan is designed with three satisfying meals and two snacks, so you can lock yourself into eating delicious foods five times a day.

FROZEN CINNAMON LATTE

REMEMBER TO FREEZE the milk in ice-cube trays ahead of time, so this snack can be made in a couple of minutes. This recipe makes a good pre/postworkout snack.

1 cup fat-free milk
1 small ripe pear, quartered and cored
1½ teaspoons agave nectar or honey
½ teaspoon cinnamon Pinch of salt

TOTAL TIME: 2 MINUTES PLUS FREEZING TIME

1. Place ½ cup of the milk into ice-cube trays and freeze for 1 hour, or until solid.

2. Combine the milk cubes, pear, nectar or honey, cinnamon, salt, and the remaining ½ cup milk in a blender. Process until smooth.

MAKES 1 SERVING

PER SERVING: 202 calories; 0 g total fat; 0 g saturated fat; 44 g carbohydrate; 5 g fiber; 9 g protein; 5 mg cholesterol; 104 mg sodium

MEXICAN CHOCOLATE MILK

COCOA POWDER IS a great way to get the antioxidants present in chocolate without all the fat. Here, chocolate and cinnamon combine for a classic Mexican drink.

1 cup light soy milk or unsweetened almond milk
2 teaspoons unsweetened cocoa powder
1 teaspoon agave nectar or honey
½ teaspoon cinnamon, divided
1 pear

TOTAL TIME: 5 MINUTES

1. Whisk together the soy milk, cocoa powder, nectar or honey, and ¼ teaspoon of the cinnamon in a small saucepan. Cook over medium heat for 4 minutes or until hot.

2. Pour into a mug and sprinkle with the remaining ¼ teaspoon cinnamon. Serve with the pear.

MAKES 1 SERVING

PER SERVING: 177 calories; 3 g total fat; 1 g saturated fat; 38 g carbohydrate; 6 g fiber; 5 g protein; 0 mg cholesterol; 112 mg sodium

CREAMY ICED COFFEE

chris’s favorites

“I LOVE DECADENT COFFEE drinks but hate the cost and extra calories of those from the coffee stores! This refreshing drink saves you money and inches from your waist.” If you don’t have time to brew the coffee, dissolve 2 teaspoons instant espresso in 4 ounces warm water and chill.

½ cup cold double-strength or espresso coffee
1 cup fat-free plain yogurt
1 ½ tablespoons agave nectar
½ cup crushed ice

TOTAL TIME: 5 MINUTES

Combine the coffee, yogurt, and nectar in a blender. Pulse to mix. Add the ice and blend for 15 seconds, or just until incorporated.

PER SERVING: 201 calories; 0 g total fat; 0 g saturated fat; 45 g carbohydrate; 0 g fiber; 10 g protein; 5 mg cholesterol; 152 mg sodium

super fast snacks

10 quick and easy snacks

two snacks daily is an important part of the 2-Week Turnaround plan. Snacks stave off hunger while keeping blood sugar in check. But you may not have the time to prepare some of these fantastic recipes every day. No problem—following are 10 super fast yet super delicious snacks to keep you on track while enjoying every bite.

The 2-Week Turnaround snack should include 200 calories made up of one dairy and one fruit. The following advice was used in the 10 simple snacks included here (each ready in minutes) and can also be used when putting together your own snacks.

CHOOSE CHEESE. A great source of both protein and calcium, portable cheese makes getting these nutrients a breeze. Be sure to go for reducedfat or fat-free cheeses, and change them up for variety. String cheese sticks are great for on the-go snacks. Try a variety of Swiss or Cheddar types for sharpness. Often, the sharper the cheese, the more satisfying it will be. And why not do as the French do and eat the cheese with apples, pears, or grapes—a sure winner every time.

GRAB A GLASS OF MILK. Perfect for when pushed for time, a glass of fat-free milk takes care of your dairy requirement for each snack. Add a piece of fruit and you’re good to go. Consider individual-size aseptic packs of milk to keep in the office or pack in the car while running errands. This way you’ll always be prepared when hunger creeps up on you. And if you don’t eat dairy, almond milk can provide the protein and calcium you need. Just be sure to use only unsweetened almond milk with calcium.

PICK SOME FRUIT. Fruit provides carbohydrates and fiber to ward off hunger while adding sweetness and crunch to your snack. Experiment with different kinds, reaching for what’s in season. After all, don’t apples taste best when freshly picked in the fall?

OPT FOR YOGURT. You’ll see lots of yogurt low-fat or fat-free throughout the pages of this book. Why? It’s rich and creamy, giving you that sense of comfort and decadence with every bite. Greek-style yogurt is so versatile that you can use it for a dip or salad dressing or add some agave nectar, honey, or stevia for a sweet treat. A favorite of mine is to stir in some cocoa powder and stevia!

TURKEY ROLL!UPS

This recipe makes a good pre/postworkout snack

2 thick slices (2 ounces) reduced-sodium fat-free deli turkey breast
1 teaspoon honey mustard
2 thin slices (1 ½ ounces) light Jarlsberg cheese
½ red bell pepper, cut into thin strips

1. Lay the turkey slices on a work surface. Divide the mustard between the slices and spread over each. Top each with 1 slice of the cheese.

2. Arrange half of the pepper strips on the center of each. Roll the turkey and cheese around the peppers.

MAKES 1 SERVING

PER SERVING: 203 calories; 9 g total fat; 4 g saturated fat; 9 g carbohydrate; 2 g fiber; 25 g protein; 45 mg cholesterol; 457 mg sodium

nutrition notes

ANY WAY YOU slice it, turkey breast is a lean, good-for-you protein pick. To keep your diet clean, look for nitrate-free deli turkey; nitrates are a known carcinogen.

BUFFALO CELERY STICKS

This recipe makes a good pre/postworkout snack.

4 ounces low-fat cream cheese, softened
⅓ cup crumbled reduced-fat blue cheese
⅛ to ¼ teaspoon hot sauce
4 ribs celery, cut into 3" pieces

Stir together the cream cheese, blue cheese, and hot sauce in a small bowl until well blended. Divide among the celery pieces.

MAKES 2 SERVINGS

PER SERVING: 172 calories; 11 g total fat; 8 g saturated fat; 7 g carbohydrate; 2 g fiber; 11 g protein; 36 mg cholesterol; 584 mg sodium

CHEESE is full of protein, calcium, and other essential nutrients needed for good health. But it is also loaded with calories, fat, and artery-clogging saturated fat. The best way to take advantage of cheese’s good-for-you benefits without any of the bad-for-you effects is simply to choose low-fat or fat-free products.

GORGONZOLA DIP WITH CRUDITÉS

This recipe makes a good pre/postworkout snack.

⅓cup crumbled Gorgonzola cheese
1 cup fat-free plain Greek-style yogurt
1 tablespoon chopped chives or scallion
2 cups assorted sliced vegetable sticks, such as carrots, peppers, and celery

Finely crumble the cheese with a large spoon in a medium bowl. Add the yogurt and chives or scallion and stir well until combined. Serve with the vegetable sticks.

MAKES 2 SERVINGS

PER SERVING: 168 calories; 6 g total fat; 4 g saturated fat; 14 g carbohydrate; 4 g fiber; 15 g protein; 17 mg cholesterol; 358 mg sodium

nutrition notes

A RECENT STUDYshowed that people who ate three servings of yogurt per day with a lower-calorie diet lost 22 percent more weight and 61 percent more body fat than people who just cut calories. And fat-free Greek yogurt is much creamier than regular fat-free yogurt.

STUFFED ROMAINE SPEARS

This recipe makes a good pre/postworkout snack.

2 ounces low-fat goat cheese, at room temperature
Pinch of thyme or rubbed sage
½ small apple, cored and finely chopped
8 small romaine or endive leaves

1. Mash the cheese and thyme in a small bowl with a fork until smooth. Stir in the apple.

2. Arrange the leaves on a plate. Divide the cheese mixture onto the wide end of each leaf. Roll to surround the cheese with the lettuce.

MAKES 1 SERVING

PER SERVING: 157 calories; 7 g total fat; 3 g saturated fat; 16 g carbohydrate; 3 g fiber; 10 g protein; 10 mg cholesterol; 203 mg sodium

GOAT CHEESE not only has a full, rich flavor, it is naturally lower in fat and calories than cow’s milk cheese.

PARMESAN CHEESE CRISPS

This recipe makes a good pre/postworkout snack.

1 cup finely shredded Parmesan cheese
Freshly ground black pepper
4 small ripe pears, cut into wedges

1. Preheat the oven to 350°F. Line a large baking sheet with parchment paper or foil and coat with cooking spray. Spoon the cheese by tablespoonfuls, spacing 1" apart, on the paper. Spread each into a 2" round. Grind a small amount of pepper on top of each round.

2. Bake for 7 to 8 minutes, or just until golden. Quickly loosen the cheese crisps from the parchment, using a thin-bladed spatula. Cool on the pan for 5 minutes and serve with the pear wedges.

MAKES 4 SERVINGS

PER SERVING: 172 calories; 6 g total fat; 4 g saturated fat; 24 g carbohydrate; 5 g fiber; 8 g protein; 18 mg cholesterol; 307 mg sodium

nutrition notes

PEARS are high in fiber, which can help reduce cholesterol levels—and keep you feeling full. They’re also a great source of vitamins C and K and the important electrolyte potassium.

MINI PESTO PIZZA

This recipe makes a good pre/postworkout snack.

½ whole grain English muffin
1 tablespoon prepared pesto
3 tablespoons shredded reduced-fat mozzarella cheese

1. Preheat the oven to broil.

2. Place the muffin upside down on a baking sheet and broil for 4 minutes, or until toasted.

3. Turn and spread with the pesto. Top with the cheese and broil for
3 minutes, or until the cheese melts.

MAKES 1 SERVING

PER SERVING: 197 calories; 11 g total fat; 4 g saturated fat; 15 g carbohydrate; 3 g fiber; 12 g protein; 16 mg cholesterol; 425 mg sodium

PESTO is a simple sauce made from basil, olive oil, pine nuts, garlic, and Parmesan cheese. Full of healthy fats and nutrients, pesto adds a kick of taste, but be sure to use this flavorful sauce moderately to keep calories in check.

BLUEBERRY LEMON POPS

This recipe makes a good pre/postworkout snack.

1¾ cups fat-free plain Greek-style yogurt
1 tablespoon lemon juice
2 teaspoons agave nectar or honey
½ teaspoon lemon zest
1 cup blueberries

1. Stir together the yogurt, lemon juice, nectar or honey, and lemon zest in a medium bowl. Stir in the blueberries.

2. Divide among 2 large paper cups (about 8 ounces each). Freeze for 1 hour, or until almost set. Insert an ice-pop stick and freeze for 1 hour, or until completely set.

MAKES 2 SERVINGS

PER SERVING: 206 calories; 0 g total fat; 0 g saturated fat; 35 g carbohydrate; 2 g fiber; 18 g protein; 0 mg cholesterol; 73 mg sodium

nutrition notes

FOODS with a high glycemic index are digested quickly and tend to cause a spike in blood-sugar levels, making you feel hungrier faster. And according to a study in the American Journal of Clinical Nutrition, agave nectar’s glycemic index (GI) value is about five times lower than table sugar’s. Agave is also sweeter than honey, so you can use less of it.

SWEET YOGURT DIP

¾ cup fat-free plain Greek-style yogurt
1 teaspoon honey
½ teaspoon cinnamon
Pinch of cardamom
12 caramel mini rice cakes

Stir together the yogurt, honey, cinnamon, and cardamom in a small bowl. Serve with the rice cakes for dipping.

MAKES 1 SERVING

PER SERVING: 205 calories; 3 g total fat; 0 g saturated fat; 28 g carbohydrate; 0 g fiber; 16 g protein; 0 mg cholesterol; 372 mg sodium

DUE TO ITS MEDICINAL properties, cinnamon has been used in many cultures for treating a variety of health disorders, including digestive problems, arthritis, menstrual issues, yeast infections, and colds.

RASPBERRY PEACHES WITH GREEK YOGURT

This recipe makes a good pre/postworkout snack.

1 medium peach, chopped
1 tablespoon raspberry spreadable fruit
1 teaspoon orange juice or water
Pinch of apple pie spice
1 cup fat-free plain Greek-style yogurt

Gently stir together the peach, spreadable fruit, orange juice or water, and spice in a medium bowl until combined. Using a slotted spoon, spoon just the peaches into a dessert bowl. Top with the yogurt and drizzle with the raspberry juices.

MAKES 1 SERVING

PER SERVING: 222 calories; 1 g total fat; 0 g saturated fat; 35 g carbohydrate; 2 g fiber; 21 g protein; 0 mg cholesterol; 83 mg sodium

nutrition notes

A FEW YEARS AGO, the nonprofit Environmental Working Group ranked 43 commonly consumed fruits and vegetables using “total pesticide load” results collected by the USDA and the FDA. Peaches ranked as the number one most-contaminated fruit. To help reduce your exposure to potentially harmful chemicals, buy organic peaches whenever possible.

MELON, BERRY, AND BRIE COUPE

This recipe makes a good pre/postworkout snack.

½ cup chopped cantaloupe
½ cup quartered strawberries
½ cup cubed Brie
½to ½ teaspoon aged balsamic vinegar

Stir together the cantaloupe, strawberries, and Brie in a small bowl. Drizzle with the balsamic vinegar.

MAKES 1 SERVING

PER SERVING: 173 calories; 10 g total fat; 6 g saturated fat; 13 g carbohydrate; 2 g fiber; 9 g protein; 36 mg cholesterol; 240 mg sodium

STRAWBERRIES, as well as blueberries, raspberries, and blackberries, are rich in compounds called phenols, which have antioxidant properties and can help protect against cancer and heart disease.

Notes - CHAPTER 7

1 M. Van Loan. “The role of dairy foods and dietary calcium in weight management,” Journal of the American College of Nutrition, 28(2009):120S-129S.

2 “Calcium: Drink yourself skinny,” WebMD, www.webmd.com/diet/features/calcium-weight-loss (accessed on 9/23/09).