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Eat What You Love: Quick & Easy
Great Recipes Low in Sugar, Fat, and Calories
Contributors
By Marlene Koch
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This item is a preorder. Your payment method will be charged immediately, and the product is expected to ship on or around April 26, 2016. This date is subject to change due to shipping delays beyond our control.
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Every recipe 30-minutes, 10-ingredients, and 3 easy steps — or less!
From creamy No-Bake Cherry-Topped Cheesecake to Cheesy Bacon Chicken, Deep-Dish Skillet Pizza, and 2-Minute Chocolate “Cup” Cakes for One, every speedy crave-worthy recipe in this book is low in sugar, fat, and calories-but you would NEVER know by tasting them! In Eat What You Love: Quick & Easy, New York Times bestselling author Marlene Koch proves once again why she’s called “a Magician in the Kitchen!”
Readers rave about Marlene’s amazing recipes, and in her quickest, easiest collection of recipes ever, she makes eating what you love a snap with flavor-packed favorites like:
* Crispy Teriyaki Fried Chicken – 10 minutes prep and only 205 calories
* Quick-Fix Quesadilla Burgers – 320 calories instead of the usual 1,420!
* 15-Minute Coconut Cream Candy Bar Pie – 190 calories and 70% less sugar
With more than 180 super-satisfying family-friendly recipes for every meal of the day-this cookbook is perfect for everyone, and every diet! Plus:
Nutritional information for every recipe with diabetic exchanges, carb choices, and Weight Watcher point comparisons.
(Note: Current up-to-date downloadable Weight Watcher points addendums for all Eat What You Love books can be found on the MarleneKoch website.)
Excerpt
EAT what you LOVE
QUICK & EASY
RECIPES
BEVERAGES & BREAKFAST TREATS
beverages & breakfast treats
Apple-licious Green Smoothie
Blueberry Citrus Sparkler
Peachy Sweet Tea Freeze
Almond Joy Smoothie
Dark Chocolate Strawberry Smoothie
Oatmeal Cookie Breakfast Smoothie
McMarlene’s Mocha Frappe
Thick and Creamy Strawberry Shake
Skinny Pumpkin Spice Latte
Banana-Oat Breakfast Cookies
3-Ingredient Chocolate Caramel Biscuit Donuts
100-Calorie Blueberry Bran Muffins
Cinnamon Swirl Quick Cake
Small Batch Bakery-Style Blackberry Muffins
For the Love of
{SUGAR}
Cooking—and especially baking—with less sugar can be challenging. That’s why I’m happy to say that today there are more reduced-calorie sweetening options than ever, including those that are all-natural. After putting every sweetener on the market to the test, I have found the following to be easy to find, economical, safe, and deliciously sweet for cooking and baking.
Every recipe that calls for a “sweetener” was tested with each of the sweeteners below. Please use the information provided to select the sweetening choice that suits you and yours best.
SUCRALOSE: Recipes were tested and analyzed with generic, no-calorie, sucralose-based sweeteners. Granulated sucralose measures 1:1 for sugar. It is the measurable sweetener that delivers the best tasting-results with the least calories and carbohydrates. Generic store brands are identical to better-known brands. I buy the least expensive.
ALL-NATURAL STEVIA (Truvia brand): There are many types and brands of all-natural stevia-based sweeteners; they differ greatly, however, in sweetness, taste, and safeness. All recipes were tested with Truvia Baking Blend, made with 25% real sugar. It has 75% fewer calories and carbs when compared to sugar, and no aftertaste (as is common with stevia). The blend is twice as sweet as sugar, so you simply halve the amount of sweetener called for in any recipe (see chart below). Baking time may need to be extended slightly. In the recipes in this book, the caloric difference averages less than 10 additional calories per serving when compared to using a no-calorie based sweetener.
GRANULATED SUGAR. Even when made with sugar, my reduced-fat recipes are healthier than their higher-calorie counterparts. When using regular sugar in baked goods, omit ¼ teaspoon of baking soda per cup of flour and expect to increase baking time by as much as 7 to 10 minutes for cakes, 5 minutes for muffins, and 3 to 5 minutes for cookies. Check all baked goods according to the recipe’s test for doneness. (Tip: The normal substitution for sugar is 1:1 for granulated no-calorie sweetener. However, you can cut one-fourth of the sugar called for in most baked goods with the only effect being slightly reduced sweetness.)
*Note: All sugar substitute packets, which are great for beverages, are equivalent to the sweetness of 2 teaspoons of sugar. Do not measure packets contents. The contents are far more intense than measurable products.
Apple-licious Green Smoothie
DRINKING YOUR GREENS IS A GREAT WAY TO ADD EXTRA NUTRIENTS to your diet, but the appearance, taste, and price of “green” drinks can be anything but appealing. Fortunately, this big 16-ounce smoothie, packed with nutrients, looks and tastes terrific—and it costs just pennies to make! Baby spinach has the mildest flavor and you don’t need to remove the stems; with regular spinach or kale, ditch the stems and use only the leaves. For a twist, try orange juice instead of apple.
MAKES 1 SERVING
½ medium apple, cored
½ small banana
½ cup packed spinach leaves or kale
½ cup light apple juice
1 teaspoon lemon juice
¾ cup crushed ice
1. Place all the ingredients except the ice in a blender. Blend to mix.
2. Add crushed ice and blend on high until the ice is completely incorporated. Pour into a tall glass and serve immediately.
DARE TO COMPARE: Save your bucks! A single Starbucks Sweet Greens Smoothie made with apple, lemon juice, and a handful of fresh greens will set you back more than $7.00.
NUTRITION INFORMATION PER SERVING: Calories 120 | Carbohydrate 31g (Sugars 25g) | Total Fat 0 g (Sat Fat 0g) | Protein 1g | Fiber 4g | Cholesterol 0mg | Sodium 30mg | Food Exchanges: 2 Fruit, ½ Vegetable | Carbohydrate Choices: 2 | Weight Watcher Plus Point Comparison: 3
Blueberry Citrus Sparkler
SO LONG SODA! Muddled blueberries mingle with orange juice and a touch of lemon in this all natural, no-added sugar, sun-kissed sparkling beverage. Swapping a single 12-ounce can of Sunkist orange soda for this sparkler not only saves you more than a recommended day’s worth of added sugar, it also adds a fresh boost of vitamin C to your day. See “Marlene Says” for directions on how to make it by the pitcherful.
MAKES 1 SERVING
¼ cup frozen blueberries, thawedaa
½ cup light orange juice
1 teaspoon lemon juice
¼ teaspoon lemon zest
½ cup crushed ice
½ cup club soda
1. Place the blueberries in a medium glass. Using a wooden spoon, press on, or “muddle,” the berries, partially smashing them so they release their juice. Stir in orange juice, lemon juice, and zest.
2. Place the ice in a tall glass. Pour juice mix over the ice, top with club soda, and give one quick stir.
Marlene Says: To make a pitcherful, muddle 1 cup blueberries in a one-quart container; stir in 2 cups orange juice, 4 teaspoons lemon juice, and 1 teaspoon lemon zest. Place 2 cups of ice in a 2-quart pitcher. Add juice mix, top with 2 cups of club soda, and stir.
NUTRITION INFORMATION PER SERVING: Calories 45 | Carbohydrate 10g (Sugars 9g) | Total Fat 0g (Sat Fat 0g) | Protein 1g | Fiber 1g | Cholesterol 0mg | Sodium 25mg | Food Exchanges: ¾ Fruit | Carbohydrate Choices: ¾ | Weight Watcher Plus Point Comparison: 1
aNote: Frozen blueberries release more juice. Feel free to garnish with fresh berries.
Peachy Sweet Tea Freeze
THIS SLUSHY SIPPER IS A FRUITY TWIST on the refreshing Arnold Palmer—the classic 50/50 mix of iced tea and lemonade. Thanks to black tea and real peaches, a glass provides 130% of the daily value for vitamin C as well as a bucketful of antioxidants. Best of all, it tastes like a million bucks when compared to the sugar-laden, artificially-flavored bottled peach iced teas, and that’s pretty peachy!
MAKES 1 SERVING
1 cup cold unsweetened black tea
½ cup frozen peach slices
1 ½ tablespoons granulated sweetener (or 2 packets)aa
¾ cup crushed ice
1. Place the tea, peach slices, and sweetener in a blender. Blend to mix.
2. Add ice and blend on high until the ice is completely incorporated. Serve immediately.
Marlene Says: A strongly flavored black tea will ensure the tea flavor shines through. Steeping a single bag in one cup of boiling water for at least 5 minutes, or steeping 2 tea bags for 3 minutes, does the trick.
NUTRITION INFORMATION PER SERVING: Calories 45 | Carbohydrate 10g (Sugars 6g) | Total Fat 0g (Sat Fat 0g) | Protein 1g | Fiber 1 g | Cholesterol 0mg | Sodium 0mg | Food Exchanges: ¾ Fruit | Carbohydrate Choices: ½ | Weight Watcher Plus Point Comparison: 1
a See page 36 for sweetener options.
Almond Joy Smoothie
INSPIRED BY THE FAMOUS CANDY BAR, this quick-fix smoothie boasts the same beloved classic combination of coconut, chocolate, and almond—boosted with the flavor of almond milk. Perfect for those who are lactose or dairy intolerant, almond milk is also lower in calories and carbohydrates than cow’s milk. Of course, regular low-fat milk or soymilk can be used in this very nourishing smoothie. When shopping for almond or soymilk, look for those that are unsweetened.
MAKES 1 SERVING
⅔ cup unsweetened vanilla almond milk
⅓ cup plain nonfat Greek yogurt
½ medium frozen banana
1 tablespoon cocoa powder
4 teaspoons granulated sweetener (or 2 packets)aa
½ teaspoon coconut extract
¼ teaspoon almond extract
¾ cup crushed ice
1. Place all the ingredients except the ice in a blender. Blend to mix.
2. Add crushed ice and blend on high until the ice is completely incorporated. Serve immediately.
DARE TO COMPARE: Jump for joy! This 14-ounce smoothie delivers 10 grams of protein, 25% of your daily calcium needs, and 17% of your daily vitamin E requirement. Compare that to a 1.76-ounce Almond Joy candy bar that instead packs 220 calories, 12 grams of fat, and 20 grams of added sugar.
NUTRITION INFORMATION PER SERVING: Calories 120 | Carbohydrate 19g (Sugars 12g) | Total Fat 2g (Sat Fat 0g) | Protein 10g | Fiber 4g | Cholesterol 0mg | Sodium 110mg | Food Exchanges: ¾ Low-fat Milk, ½ Fruit | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 3
a See page 36 for sweetener options.
Dark Chocolate Strawberry Smoothie
ATTENTION CHOCOLATE LOVERS: This super decadent tasting, chocolate-covered-strawberry-in-a-glass smoothie is perfect any time of day! You just can’t go wrong with vitamin, fiber-rich fresh frozen strawberries and antioxidant-rich cocoa powder packed into a slim, satisfying 120 calories. Feeling inspired? Replace the strawberries with frozen raspberries or dark cherries. Any way you make it, this drink does a body good!
MAKES 1 SERVING
¼ cup warm water
3 tablespoons granulated sweetener (or 4 packets)aa
1 tablespoon cocoa powder
½ cup low-fat milk
¾ cup frozen strawberries
½ cup crushed ice
1. Place warm water, sweetener, and cocoa in blender. Blend to mix.
2. Add remaining ingredients and blend until the ice is completely incorporated and the shake is thick and creamy. Serve immediately.
Marlene Says: I prefer to use Dutch-processed cocoa powder, like Hershey’s Dark, in this recipe as it dissolves more easily and provides the darkest color and the smoothest flavor, but any unsweetened cocoa powder can be used.
NUTRITION INFORMATION PER SERVING: Calories 120 | Carbohydrate 20g (Sugars 14g) | Total Fat 2g (Sat Fat 1g) | Protein 6g | Fiber 4g | Cholesterol 5mg | Sodium 65mg | Food Exchanges: 1 Fruit, ½ Low-fat Milk | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 3
a See page 36 for sweetener options.
Oatmeal Cookie Breakfast Smoothie
IF YOU LIKE DUNKING OATMEAL COOKIES into a cold glass of milk, you’re sure to love this breakfast-in-a-glass smoothie that makes “eating” a healthy breakfast a breeze. It takes less than 5 minutes to make and delivers the whole grain goodness of oats, a half serving of fruit, 70% of your daily requirement of calcium, and a whopping 17 grams of keep-you-full-till-lunchtime protein. Wow! Oats not only thicken this smoothie, but also add the perfect cookie taste and subtle texture. Quick (not instant) oats work best.
MAKES 1 SERVING
⅓ cup low-fat milk
3 tablespoons quick oats
1 tablespoon raisins
½ cup nonfat Greek yogurt
2 tablespoons granulated sweetener (or 3 packets)aa
½ teaspoon cinnamon
½ teaspoon vanilla extract
1 cup crushed ice
1. Place the milk, oats, and raisins in a blender and let soak for 3 to 4 minutes.
2. Add remaining ingredients and blend on high until the ice is completely incorporated and the smoothie is creamy. Serve immediately.
Marlene Says: The powerful combination of oats and milk provides protein and fiber along with 9 key nutrients, including potassium for maintaining healthy blood pressure and B vitamins to help convert your breakfast into energy to fuel your day.
NUTRITION INFORMATION PER SERVING: Calories 190 | Carbohydrate 27g (Sugars 15g) | Total Fat 2g (Sat Fat 0.5g) | Protein 17g | Fiber 2g | Cholesterol 5mg | Sodium 40mg | Food Exchanges: 1½ Low-fat Milk, ½ Starch, ½ Fruit | Carbohydrate Choices: 1½ | Weight Watcher Plus Point Comparison: 5
a See page 36 for sweetener options.
McMarlene’s Mocha Frappe
IT’S BEEN SAID THAT ONE BELOVED RECIPE can justify the cost of an entire cookbook. Miriam, who lost over 100 pounds cooking from my books, said for her, my Frosty Caramel Frappe (in Eat More of What You Love) was such a recipe. If you prefer the Mocha Frappé at McDonald’s, this is that recipe. It has 80% fewer calories, 85% less sugar, and 90% less fat than the original, plus there’s no waiting in line. With less than 100 calories per serving, I’m so loving it!
MAKES 1 SERVING
1½ teaspoons cocoa powder
1 teaspoon instant coffee powder
¼ cup light no sugar-added vanilla ice cream
¼ cup low-fat milk
2 tablespoons granulated sweetener (or 3 packets)aa
¾ cup crushed ice
Light whipped cream and sugar-free chocolate syrup (optional)
1. In a blender, place ¼ cup warm water, cocoa, and coffee powder, and blend briefly. Add remaining ingredients except the ice, and blend to mix.
2. Add crushed ice and blend on high until the ice is completely incorporated. Pour into a tall glass and top with light whipped cream and drizzle of chocolate syrup, if desired. (Two tablespoons of canned light whipped cream and 1 teaspoon drizzle adds 25 calories.)
DARE TO COMPARE: Of all the drinks on McDonald’s McCafé menu, none are less healthy than the frappes. A medium Mocha Frappé, with 540 calories, 22 grams of fat, and 71 grams of sugar, has more fat than an order of medium fries, more sugar than four chocolate chip cookies, and more calories than a double cheeseburger.
NUTRITION INFORMATION PER SERVING: Calories 90 | Carbohydrate 10g (Sugars 8g) | Total Fat 3g (Sat Fat 1g) | Protein 4g | Fiber 2g | Cholesterol 5mg | Sodium 55mg | Food Exchanges: ½ Low-fat Milk | Carbohydrate Choices: ½ | Weight Watcher Plus Point Comparison: 2
a See page 36 for sweetener options.
Thick and Creamy Strawberry Shake
IF YOU’RE A FAN of my earlier Eat What You Love cookbooks, you already know my thick and creamy pudding shakes are a reader favorite. So it caught me by surprise when (strawberry lover me) realized I had yet to create a strawberry milkshake. Well, it was worth the wait! This luscious shake is thick and creamy and full of fresh strawberry flavor, and, as usual, has a mere fraction of the customary sugar, fat, and calories. Top it with squirt of light whipped cream and a cherry for only 25 extra calories and get ready to head to strawberry heaven.
MAKES 1 SERVING
⅔ cup low-fat milk
1 tablespoon sugar-free instant cheesecake or vanilla pudding mix
½ cup frozen unsweetened strawberries
2 teaspoons granulated sweetener (or 1 packet)*
½ cup light, no-sugar-added vanilla ice cream
¼ cup crushed ice
Light whipped cream (optional garnish)
Cherry (optional garnish)
1. Place the milk and pudding mix in a blender, blend to mix, and let set for 1 minute.
2. Add strawberries, sweetener, ice cream, and ice blending until ice is fully incorporated and shake is thick and creamy. Pour shake into a tall glass and top with whipped cream and cherry, if desired.
DARE TO COMPARE: A “Love It” sized strawberry milkshake at Cold Stone Creamery clocks in at 1,130 calories, 66 grams of fat, and a whopping 117 grams of sugar (or more than 2 days’ worth!).
NUTRITION INFORMATION PER SERVING: Calories 200 | Carbohydrate 30g (Sugars 17)
Genre:
-
"Many people stop eating some of their favorite dishes when they start gaining weight. ...In Eat What You Love, Marlene Koch tells you how to start losing weight by eating the same favorite dishes."
--Washington Book Review
- On Sale
- Apr 26, 2016
- Page Count
- 304 pages
- Publisher
- Running Press
- ISBN-13
- 9780762458271
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