Vegetarian Diet Page 2.
This page contains Anne’s 12 Rules, Breakfast; Smoothies, Lunches, Snacks, Dips, Soups.
ANNE’S EATING RULES
Please note: Like any weight loss diet, this diet is no substitute for medical advice. For example, if you are pregnant, or if you have a medical condition, or if you are allergic to certain foods, then the suggestions contained in this diet should not be followed without first consulting your doctor. The author of this diet cannot accept responsibility for illness arising out of the failure to seek such medical advice. If in doubt, please see your doctor.
RULE NO 1. Choose 1 breakfast, 1 lunch, 1 main meal and 1 dessert, off the diet, every day
Also, make sure you have 4 helpings of fruit (fresh/frozen/canned in juice), every day: i.e. if you eat meals containing two helpings of fruit, eat an additional 2 helpings.
RULE NO 2. Follow the instructions for each meal
But use your common sense. For example, you may choose different vegetables or spices, but you must stick to the basic recipes. In particular, you must stick to (a) the cooking method; (b) the quantity of cheese/nuts/eggs; (c) the quantity of vegetables.
RULE NO 3. In order to lose weight & stay healthy, choose options which include the following:
A daily ½ pint of low-fat milk, or 1 pint of fat-free milk.
A daily fat-free yogurt.
A daily helping of grains (e.g. wholemeal bread, rice, oats, pasta, couscous).
4-5 one-cup portions of legumes, per week (e.g. beans, lentils, chick peas, soya beans).
2-3 one-ounce portions of seeds or nuts, per week.
Try to include regular helpings of dark green and green leafy vegetables like: spinach, kale, cabbage, broccoli, parsley, green peppers. They are essential for many nutrients.
RULE NO 4. Use only a very light covering of soft margarine on your bread
Choose a brand which is low in saturated and hydrogenated fat.
RULE NO 5. When frying – use a non-stick pan and either use PAM fat-free spray, or dry-fry using fat-free ingredients like lemon juice, soy sauce and water instead of fat. The less fat you use, the better.
RULE NO 6. Use only low-fat cheese, fat-free milk and fat-free yogurt
Remember, fat is a major cause of coronary heart disease.
RULE NO 7. Eat no more than 6 egg yolks a week (egg whites are fine)
Egg yolks are a good food, but eating them too often is fattening and may be unhealthy.
RULE NO 8. If you are still hungry after you have eaten your full daily allowance – you may eat something extra from the snack section, below. This may slow down your weight-loss, but it’s much better to eat a little more than to go hungry. Hunger is still the No 1 diet-killer.
RULE NO 9. Avoid foods not listed on the diet
For example, (except where specified) avoid all high-fat foods, like pastries, candy, cookies, potato chips, peanuts, fries, coleslaw, butter, margarine, hard cheese, cream & mayo. Also, please avoid high sugar foods, like sweets, cakes, frosted or candy-coated cereals and non-diet soft drinks. If you can’t do this without going insane, then after 4 weeks you may start to treat yourself occasionally, although this may slow down your weight-loss. Meanwhile, you must avoid them.
RULE NO 10. Alcohol – Please limit yourself to no more than 6-8 units per week
Please note: One unit = ½ pint of beer, 1 glass of wine or 1 short (with Diet mixer).
RULE NO 11. DINING OUT – Please keep this to a minimum. Many vegetarian options are hi-fat! Always choose low-fat meals and avoid all fried foods, fatty sauces and dressings.
RULE NO 12. If you are breastfeeding, please add the following to your diet, every day:
1 fat-free yogurt + 2 slices bread + 2oz lower-fat cheese + 1½ cups cereal.
Otherwise, please follow the diet as normal.
The standard American Cup measurement is used throughout the diet. This is equivalent to the standard-size mug, containing 8 fluid ounces. So 1 cup = 1 mug.
If you have any questions, or queries, please use my 365-day Help Line. Simply email: email@example.com. I’ll be delighted to help in any way I can.
This is a serious eating-plan for people who want to lose weight. It is not a fairy story
I don’t have time for fairy stories and I’m sure you don’t, either. Which is why this is a serious eating-plan, with serious rules. If you follow them carefully, you’ll develop lots of new eating habits which will help you to lose weight and stay slim for life. If you don’t, you won’t. Some diets make all sorts of false promises: mine doesn’t.
QUICKTIP No 4 – DON’T EAT LESS – EAT DIFFERENTLY
Many slimmers try to lose weight by eating less. This is a big mistake. Why? Because when we eat less, we get hungry and when we get hungry we get miserable and when we get miserable we want to cheer ourselves up – so we eat a packet of cookies, or a bar of candy. Result? Goodbye diet!
My advice: Lose weight by eating more (but different!). The safest way to lose weight is to fill your stomach with lots of good food. You see, when we’re full of food we are much less tempted by things like cookies and doughnuts. Remember: it’s not how much we eat, it’s what we eat that counts.
Your 6 Healthy breakfast foods
- Fruit 2. Yogurt 3. Cereal 4. Bread 5. Hot Breakfasts 6. Fruit Smoothies.
- Select FRUIT and YOGURT plus one other from the above 6 foods. (See page 5, for 14-day Menu)
- Hate yogurt? No problem. Substitute an extra cup of fat free milk.
- Follow instructions below, for each food group.
- Add only a very light covering of margarine or low fat spread on your bread.
- Apart from this, don’t add any fat, oil, cream, butter, margarine, mayo, cheese to your food.
Choose 1 piece of any fresh fruit, or 1 cup of any fruit canned in juice.
Don’t be intimidated by big pieces. Chop them up!
Choose ½ cup any fat-free variety, (inc. frozen). Or ½ cup any fat-free mousse, sorbet etc.
Choose 1½ cups any PLAIN cereal (wholegrain or bran-based is best).
Ideally, add fat-free milk. (Yes, it may taste watery to start with, but within a week you won’t notice.)
Avoid GRAPE NUTS, SUGAR-COATED and CHOCOLATE-COATED cereals.
TIP! Home-made muesli makes a perfect breakfast! (½ cup)
Combine: Oats, Oat-bran, Dried fruit (esp. Apricots) and Wheatgerm.
Add a few chopped nuts (4 Almonds, Brazil nuts, Walnuts per portion).
Add chopped fresh fruit and fat-free milk.
- BREADS, ROLLS, MUFFINS, WAFFLES
- Choose 2 slices any wholemeal, oatmeal or raisin bread, or 1 dinner roll, Kaiser roll, English muffin.
- Add only a very light covering of margarine (choose brands with lowest saturated fat.)
Add preserves, jelly, 1 small chopped banana, or 2oz fat-free cream cheese.
- Choose only light waffles (2) and top with 1 tbsp light syrup and half cup fresh berries.
- Avoid all bagels, croissants, Danish, doughnuts or other pastries (fat butt on a plate!)
5. COOKED BREAKFASTS
Choose one of the following options:
- 1 free-range egg. Boil, poach or scramble in 1 tbsp fat-free milk. Serve on 2 slices toast.
- Omelet: mix 1 whole egg, 1 egg-white, 1 tbsp cold water. Cook in non-stick pan coated thinly with non-fat cooking spray. Serve with 1 slice bread, and 1grilled tomato.
- Grill 2 vegetarian sausages, 2 tomatoes, plus 2 toast OR 2 light pancakes & 1 tbsp light syrup.
- Grill 2 slices veggie bacon, 2 tomatoes, plus 2 toast OR 2 light pancakes & 1 tbsp light syrup.
- Sauté 1 cup sliced mushrooms in 1 tbsp water for 5 mins (or microwave) & 2 slices toast.
- Grill 3 halved tomatoes (or microwave) and serve on 2 slices toast.
- FRUIT SMOOTHIES (blended fruit drinks)
Choose a large glass of 100% fruit juice, or, make yourself a fruit smoothie. Smoothies make a perfect breakfast or anytime drink. Use my recipe (below) or create your own, but please use only fruit or 100% fruit juice and don’t add sugar!
Anne’s “Wake-up” Smoothie
Blend 6 frozen strawberries, 1 banana and 1 cup orange juice.
To vary the taste: add water, extra fruit, wheatgerm or sugar-free soft drink.
Make up your own smoothies: Use 100% fruit juice and fruit – no fats, proteins etc. Use 1 cup juice to 1 cup fruit. It’s one of the most nutritious foods you can possibly make – and it’s perfect for weight loss!
MORE FRUIT SMOOTHIE RECIPES
- Wash all fruit before preparing and remove any seeds/pips.
- Use only 100% fruit juice.
- Place all ingredients in a blender and blend until smooth.
- Each smoothie makes two servings.
- For extra liquid, add extra fruit juice.
- For added FIZZ! Add sparkling water.
Mango and Orange
1 cup mango flesh
1 cup orange sections
1 cup orange juice
Banana & Apple with cinnamon
1 cup chopped banana
1 cup apple (peeled, cored & chopped)
1 cup apple juice
Pinch of cinnamon
Banana, Strawberries & Lime juice
1 cup chopped banana
1 cup strawberries
½ cup fat-free milk
2 ice cubes
2 tsp lime juice
Melon and Kiwi
1 cup honeydew melon pieces
1 cup kiwi fruit (peeled)
1 cup pineapple juice
Raspberry and Orange
1 cup frozen raspberries
1 cup orange sections
½ cup fat-free raspberry yogurt
Cranberry and Strawberry
½ cup frozen cranberries
2 cups strawberries
1 cup cranberry juice
½ cup fat-free strawberry yogurt
Peaches and Passion fruit
1 cup sliced peaches
1 cup sliced pears (peeled)
1 cup passion fruit juice
Banana and Honey
2 chopped bananas
1 tbsp wheatgerm
1 cup fat-free milk
1 tsp honey
Peaches and Sesame seeds
1 cup sliced peaches
1 large banana
1 tbsp sesame seeds
1 fat-free vanilla yogurt
Test your own recipes!
Try out your own recipes based on the above.
It’s the easiest way to make friends with fruit.
From a slimming viewpoint, coffee is fine. Add 1 tsp sugar, if you must. Sweeteners are NO better.
Ideally, drink more water, or 100% fruit juices (not Juice drinks – they are full of sugar) or smoothies.
QUICKTIP No 5 – DIETING DOESN’T MEAN DEPRIVATION
It’s always the same! One day, we can’t get into a particular skirt or someone passes a comment on our weight and suddenly we become overwhelmed with depression. Why? Because we realize we’ve got to start dieting! And immediately we think of all the nice things we’re going to miss: i.e. cookies, candy, cakes, pastries and so on. So right from the start, we think of dieting as deprivation. We think we have to give up all our pleasures. But this is nonsense! Why? Because I have never met one single slimmer who got any pleasure out of being overweight.
My advice: Stop kidding yourself that dieting means depriving yourself of pleasure. The truth is: dieting isn’t about depriving yourself or making yourself miserable. On the contrary, it’s about making yourself LESS MISERABLE, LESS TIRED, MORE RELAXED and MUCH MORE CONFIDENT!
- Choose 1 from these 7 basic lunches to make at home, or eat out.
- Think slim! Don’t add any oil, cream, butter, margarine, mayo, cheese to your food, unless stated.
- Finish off with fruit dessert.
- Green Salad(referred to throughout diet)
Can be unlimited combination of green leaves: e.g.lettuce, spinach, endives etc.
It may be served with 1 tablespoon fat-free dressing. (Less than 3% fat)
- Vegetable Salad(referred to throughout diet)
Can be any combination of:artichokes, bean sprouts, beetroot, broccoli, cabbage, carrot, cucumber, green beans, peppers, mushrooms, onions, or tomatoes. (Not unlimited, and avoid olives, but portion can be big.)
It may be served with 1 tablespoon fat-free dressing. (Less than 3% fat)
Enjoy your soup with 2 slices wholemeal bread OR a sandwich from (2) below.
- Choose 1½ cups any low-fat soup, or vegetable soup, minestrone, curried pumpkin, lentil, gazpacho, consommé, or bean soup.
- Avoid all cream soups or soups containing cheese.
- For home-made soup recipes, see below.
- SANDWICHES (Use two slices of bread)
- Choose wholegrain, whole-wheat, stone-ground, rye, oatmeal, pumpernickel breads. Also try sourdough, Italian, French, Pitta, Kaiser roll, dinner roll, or any other fat-free breads. Avoid bagels.
- Choose one of the following low-fat fillings: 2oz low-fat cottage cheese (with pineapple etc) / non-fat cream cheese / 2 tbsp grated low-fat hard cheese / 1 hard-boiled egg / 2 low fat soy hot dogs / 2 oz veggie ham/ veggie bologna/ veggie luncheon meat/ veggie pepperoni.
- Add lots of salad or raw vegetables on the side.
- You can add 1 tbsp salsa, pickle, fat-free dressing(3%), cocktail sauce, ketchup or mustard.
- Warning! Avoid all fillings prepared with mayo /cream /full-fat cheese /butter /margarine.
- SALAD & FAT-FREE DRESSING (+ 1 whole-grain bread roll or 2 slices bread or 1 pitta)
- Choose any green salad, or vegetable salad including – tomatoes, corn, carrots, cucumbers, onions, peppers, artichoke hearts, mushrooms, alfalfa sprouts, a few olives or any selection of fruit.
- Add 1 tablespoon any low-fat dressing, low-calorie vinaigrette, low-fat yogurt dressing, cocktail sauce, fat-free sour cream, or salsa.
- Add 2oz of low-fat hummus, bean or lentil dip (see Dips, below), 1 egg, 2oz fat-free cottage cheese, 2 tbsp grated low-fat hard cheese, ¼ avocado, 2oz veggie meat.
- Avoid all full fat cheese, coleslaw, potato salad, mayo, sour cream, butter, margarine.
- BAKED POTATO & LOW-FAT TOPPING (+ any green /vegetable salad)
The potato is great – it’s the topping that needs watching! Here are some good choices:
- Any plain toppings without added butter, margarine, fat, oil, mayo or cream.
- e.g. add ½ cup baked beans, vegetables, salsa, fat-free plain yogurt with chives, 2oz low-fat cottage cheese with oranges or grapes, 1 tbsp grated low-fat cheese with pineapple or corn, 2oz fat-free sour cream, boiled egg with fat-free curry sauce, 2oz any veggie meats.
- Avoid fat-bombs like melted cheese, coleslaw, fatty gravy.
- BOILED PASTA (¾ cup uncooked) or RICE (¼ cup uncooked) WITH SAUCE (+ any green salad)
Like potatoes, pasta and rice are fine. It’s the sauce that needs watching! ALWAYS choose low-fat.
- Add ½ cup tomato-based sauce, or any low-fat alternative. (If eating out, double-check it’s low-fat. If eating at home, use a jar of low-fat pasta sauce: i.e. less than 3g fat, per serving.)
- Don’t choose anything creamy or any meat sauces, or anything with cheese.
- NUT BURGER/VEGGIE BURGER (+ green salad + 1 dinner roll/Kaiser roll/pitta bread etc.)
- Grill 1 and serve with salsa in a roll + lots of salad. (Recipe see p.4)
- Or, choose the lowest-fat burger available at your supermarket, such as the Boca burger.
- Don’t add fat to your bread or your salad.
- PATE, DIPS and SPREADS (See Dips, below)
Choose a portion of any pate, dip or spread.
Add2 slices wholemeal toast or roll.
DESSERT – TO FINISH
After each of the above meals, eat 1 piece of fresh fruit, or 1 cup frozen fruit.
If you are too full, save your dessert for later.
Do you have a favorite lunch that you’d like to keep eating, if possible?
No problem. Simply contact Anne for advice. Email: firstname.lastname@example.org
QUICKTIP No 6 – BOREDOM MAKES US EAT BADLY
Boredom makes us fed up. Result? We eat! For example, according to a recent survey of eating habits, about 480 million packets of potato chips are eaten in the UK every year out of sheer boredom. The moral? Don’t get bored! Don’t fall into a rut. And if you’re in one already, pull yourself out of it!
My advice: Change your routines: e.g. wear something different – get a new hair style – get a new job – join a library – play new games with the kids – join a class or learn something new – keep a diary – get involved in group activities – find a hobby – paint your room a different color – design or make something. In other words, find something new to interest you and keep you occupied.
Extra hungry during the day? Try one of these snacks.
Note: This may slow down your weight loss but it’s much better to eat a little too much than to go hungry.
Plain wholemeal/wholegrain breads, dinner rolls, Kaiser rolls, pitta bread, English muffins, raisin bread. Go easy on low-fat margarine – choose preserves or jelly, cucumber, fat-free relish, pickle or mustard.
Breads: keep a variety of breads/rolls in stock.
Sweet fillings: bananas; jelly/preserves; pure honey; light syrup.
Savory fillings: low-fat cheese spreads, cottage cheese, sliced fat-free cheese, vegetarian pepperoni, bologna, ham, low-fat hummus, salsa sauce, any low fat pickle or relish, lots of fresh green salad, tomatoes, cucumber, grated carrot, corn
Don’t limit yourself to the same old cereal, always keep a good variety in stock. To avoid waste, buy individual packs. Avoid high calorie cereals like rich muesli, grape-nuts, sugar-coated, or cereals with a high nut content. Check the packs and choose brands with the lowest fat and sugar content.
- Beans on toast
- Boiled egg and toast
- Broiled/ sautéed tomatoes/ mushrooms on toast
- Any fat-free soup
- Toasted pitta bread with lentils and salad
- Low-fat cheese spread on toast
- Vegetarian ham and mustard on light rye bread
- Vegetarian bologna with cucumber and relish in wholemeal bread
- 2 light waffles with 1 tbsp light syrup and 1 chopped banana
- 1 vegetarian hot dog in a roll with mustard
- 1 Boca burger in a wholemeal bun with lettuce, tomato, onion and salsa.
QUICKTIP No 7 – THE CUCUMBER TRICK
Why are we fat? Because we eat too much of the wrong sort of food. In particular, we eat too much fat. One way to reduce our fat intake is to use less spread on our bread. For example, when making yourself a sandwich, don’t automatically put a layer of spread on your bread, put a layer of sliced cucumber on it, instead. Cucumber keeps the bread moist without filling you full of calories! I use this trick all the time and so do several of my most successful slimmers.
INSTANT ALTERNATIVES TO COOKIES & CANDY
- Large bowl of cereal with chopped banana
- Any fat-free yogurt, or frozen yogurt, or sorbet
- Bread and jelly/preserves
- 2 slices raisin bread with 2 tsp fruit spread
- 1 cup home-made popcorn (made without fat – use 1 spray of fat-free spray)
- Bowl of any canned fruit (in juice) with 1 scoop fat-free ice-cream
- Bowl of fresh fruit with fat-free whipped topping
- Bowl of sugar-free jello (vegggie variety) with ½ cup non-fat frozen yogurt or sorbet
- 2 light pancakes topped with 2 tsp light syrup
- 1 low-fat Creamsicle
- 1 Tofutti Chocolate Fudge Treat
- 1 low-fat frozen fudge bar
TOOL UP FOR HEALTHY SNACKS!
We eat whatever we find in the fridge. So if your fridge is full of junk food, that’s what you’ll eat.
The moral? Get rid of the junk and replace it with healthy snack food.
Buy chopped vegetables and greens for salads.
Buy cooked potato (or keep lots of cold boiled potato in the fridge).
Buy lots of fat-free soups, (or make your own – see Soups, below ).
Buy low-fat or fat-free cheese; buy lots of different flavored cottage cheese.
Buy vegetarian ham, bologna, pepperoni and pack into pitta bread with lots of salad.
Buy fat-free hummus, bean dips, fat-free salsa (or make your own – see recipes p .xxx)
Buy a variety of fresh and frozen fruit. (* Put slices of apple on toast, sprinkle with sugar and grill)
Buy lots of fat-free yogurt, and keep a tub of fat-free yogurt/sorbet/ ice-cream in the freezer.
Buy lots of fruit canned in juice.
Always have bananas and cucumbers in. ( * Try mashed banana on a slice of hot toast)
Buy a variety of low-fat relishes, pickles and salsa.
Buy lots of low-fat, low-sugar cereals and fat-free milk.
QUICKTIP No 8 – HOW TO SAY NO TO CANDY
There’s a candy bar in front of you. How do you cope? Follow these 5 steps:
1. Leave the bar where it is, go to the kitchen and fetch yourself a banana.
2. Eat the banana. Still want the candy? If so, fetch yourself a fat-free yogurt.
3. Eat the yogurt. Still want the candy? If so, fetch yourself a big bowl of cereal with fat-free milk.
4. Eat the cereal. Still want the candy? If so, make yourself a sandwich with preserves.
5. Eat the sandwich. Still want the candy? Then eat it!.
Nine times out of ten, by the time you’ve eaten all this food, you won’t have the slightest interest in eating the candy! Oh, and don’t worry about eating all this food: it’s very good for you.
PATE, DIPS AND SPREADS
Serve 2oz with 2 slices wholemeal toast/rolls, PLUS large vegetable salad.
As main meal
Serve 4oz with a large bowl of home-made soup, PLUS baked potato and a large salad.
Ingredients:14 ounce can chickpeas (garbanzo beans), 3 cloves minced garlic, juice of 1 lemon, 3 tbsp chopped parsley, 2 tbsp tahini. Method: Drain half the water from chickpeas and put the chickpeas and remaining water into a blender. Add the minced garlic, lemon juice, parsley and tahini and blend until smooth. Chill.
Ingredients: 1 chopped red onion, 1 large avocado finely chopped, 1 tbsp lemon juice, 1 finely chopped tomato, 1 de-seeded chopped red bell pepper, 1 tsp each ground coriander and cumin, 3 tbsp chopped coriander leaves, 1 tbsp olive oil, 4/5 drops chili sauce. Method: Place the coriander and cumin in a small pan and cook over a medium heat for 1 minute to enhance the flavor. Allow to cool. Gently combine all the remaining ingredients, together with the spices, in a bowl. Refrigerate until required and serve at room temperature.
Ingredients: 1 large avocado removed from skin, 1 finely chopped scallion, 1 small finely chopped tomato, 1 tbsp lemon juice, black pepper. Method: Mash the avocado lightly with a fork, and mix in the onion, tomato, lemon juice and pepper. Chill.
Ingredients: 14 ounce can chopped tomatoes, 2 chopped pimientos, 2 tbsp lemon juice, 3 tbsp chopped fresh parsley, 1 onion finely chopped, 2 cloves minced garlic, 2 small red chilies finely chopped, 2 tbsp fat-free plain yogurt for serving. Method: Put onion, garlic and chilies in pan with the lemon juice and cook for 3 minutes. Add tomatoes, pimentos. Bring to boil, reduce heat, cook uncovered for 5 minutes. Remove from heat and stir in parsley. Allow to cool and top with yogurt before serving.
BAKED BEAN PATE
Ingredients:14 ounce can reduced-sugar baked beans, 1 cup grated low-fat cheese, 1 cup fresh wholemeal breadcrumbs, 1 tsp yeast extract, 1 tbsp chopped fresh parsley, salt and pepper. Method: Place all the ingredients in a blender and process for 1½ minutes. Chill.
Ingredients: 14 ounce can drained red kidney beans, 1 tbsp tomato paste, 2 tsp soy sauce, 2 tsp lemon juice, 2 tsp hot chili sauce, (or to taste) black pepper. Method: Place all the ingredients in a blender and process for 2-3 minutes. Add an extra drop of lemon juice if necessary.
NAVY BEAN AND BASIL SPREAD (or, any white beans)
Ingredients: 14 ounce can navy beans, drained and rinsed, 2 cloves minced garlic, 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper, ½ cup chopped fresh basil. Method: Put all the ingredients, except the basil, in a blender and process to a rough mixture. Add the basil, use a fork to mix them in then blend for a second.
SPICY LENTIL PATE
Ingredients: ¾ cup red lentils, 2 tbsp shredded coconut, ½ cup lemon juice, 2 tsp hot chili sauce, ¼ tsp ground cinnamon, salt and pepper. Method: Place lentils in saucepan with 2 cups boiling water. Bring to boiling, reduce heat and simmer, covered for about 12 minutes. Drain and reserve liquid. Put lentils and remaining ingredients into blender and process until smooth. Add some of the reserved liquid if necessary. Chill.
CURRIED MILLET PATE
Ingredients: ¾ cup millet, 2 cups hot water, ½ tsp mild curry powder, 1 tbsp roughly chopped mixed nuts, 1 tbsp raisins, salt and pepper. Method: Put millet in a strainer and rinse thoroughly. Put it in a saucepan, cover with hot water and stir over a moderate heat until it boils. Reduce heat, cover and simmer for about 25 minutes, stirring occasionally, until all the liquid is absorbed. Remove from heat. Mix the remaining ingredients together and stir into the millet. Serve hot or cold.
Enjoy 1½ cups of soup with 2 slices wholemeal bread OR a lunch sandwich from Lunches, above.
As main meal
Enjoy 2 cups as a main meal and add a baked potato (see page 3 for toppings) and large salad.
SPICY BEAN SOUP
Ingredients: 1 chopped onion, 2 cloves minced garlic, 2 x 14 ounce cans mixed beans drained and rinsed, ½ tsp chili powder, 14 ounce can chopped tomatoes, 1 cup vegetable stock. Method: Coat base of pan with non-fat cooking spray. Add onion and garlic and cook for 2 minutes. Add the drained beans, tomatoes with their juice and stock. Simmer over a moderate heat until heated through. Add salt and pepper to taste. Serve, topped with a blob of non-fat yogurt.
SOYA BEAN AND VEGETABLE SOUP
Ingredients: 1 chopped onion, 2 cloves minced garlic, 2 ribs celery sliced, 1 large carrot diced, 14 ounce can chopped tomatoes, 1 cup red wine, 4 cups vegetable stock, 1 tsp dried oregano, 14 ounce can soya beans, 2 diced zucchini, 1 tbsp tomato paste, salt and pepper. Method: Put the onion, garlic, celery, carrot, tomatoes, wine, oregano and stock in a large pan. Bring to the boil, cover and reduce heat. Simmer for 15 minutes. Stir in the beans, zucchini and cook, uncovered for 5 minutes. Add the tomato paste, salt and pepper to taste and heat through, stirring several times for about 3 minutes.
CHICKPEA (GARBANZO BEANS) AND TOMATO SOUP
Ingredients: 2 tsp olive oil, 2 leeks sliced, 2 zucchini diced, 2 cloves minced garlic, 2 x 14 ounce cans tomatoes, 1 tbsp tomato paste, 3 cups vegetable stock, 14 ounce can garbanzo beans drained and rinsed, 2 cups fresh chopped spinach, 1 tbsp Parmesan cheese. To Serve: top each bowl with freshly grated Parmesan cheese. Method: Heat the oil in a large pan and cook the leeks and zucchini for 3 minutes, stirring constantly. Add the garlic, tomatoes, tomato paste, stock and beans. Bring to the boil, reduce heat and simmer for 5 minutes. Add the spinach and cook for about 2 minutes.
TOMATO & PASTA SOUP
Ingredients: 1 large (20 ounce) can chopped tomatoes, 1 chopped onion, 2 cloves minced garlic, 1 finely chopped red bell pepper, 3 cups vegetable stock, 2 tbsp tomato paste, 2 tsp dried basil, 1 cup small pasta shells. Method: Coat base of pan with non-fat cooking spray. Add onion, garlic and pepper and cook for about 5 minutes. Add canned tomatoes with their juice and stir well. Add the stock, tomato paste and basil and cook for about 10 minutes. Put in blender and process until smooth. Cook the pasta shells separately. Return tomato mixture to pan and add drained pasta shells. Reheat for 2 minutes.
SWEETCORN AND LENTIL SOUP
Ingredients: 2 tbsp green lentils, 4 cups vegetable stock, 1 tsp finely grated root ginger, 2 tsp soy sauce, 12 ounce can sweetcorn, salt and pepper. Method: Put the lentils in a pan with the stock, ginger, soy sauce and boil rapidly, uncovered for 10 minutes. Skim any foam from top. Reduce heat, cover and simmer for 15 minutes. Add sweetcorn with its liquid. Simmer for 2 minutes. Remove from heat & stir.
LEEK AND POTATO SOUP
Ingredients: 2 medium leeks (inc. green part) thinly sliced, 3 medium potatoes thinly sliced, 2 cups vegetable stock. Method: Put all the ingredients in a saucepan. Season with salt and pepper. Bring to the boil, cover and simmer gently for 20 mins. Puree and reheat.
CARROT AND ORANGE SOUP
Ingredients: 4 cups carrots peeled and sliced, 1 cup orange juice, 3 cups vegetable stock, 1 onion chopped, 1 tsp dried oregano. To serve: non-fat plain yogurt, nutmeg. Method: Put carrots in saucepan with orange juice, stock, onion, oregano, salt and pepper, bring to the boil, reduce heat and simmer for about 20 minutes. Allow to cool, then process in a blender until smooth. Return to pan to reheat and serve topped with non-fat yogurt and a sprinkle of nutmeg.
SWEET POTATO SOUP
Ingredients: 1 tbsp olive oil, 2 pounds sweet potatoes peeled and diced, 1 diced carrot, 2 medium onions thinly sliced, 3 cloves minced garlic, 3 cups vegetable stock, 1 cup orange juice, 1 cup non-fat plain yogurt, 2 tbsp chopped cilantro, salt and pepper. Method: Heat the oil in a large pan and add the potatoes, carrot, onions and garlic. Cook for 5 minutes stirring constantly. Add the stock and orange juice and bring to the boil. Reduce heat and simmer, covered for 20 minutes. Allow to cool and process in a blender until smooth. Return to the pan, stir in the cilantro and yogurt. Add salt and pepper to taste. Allow to heat through, but DO NOT BOIL.
VEGETABLE SOUP – (use these, or your own favorite vegetables)
Ingredients: 2 carrots chopped, 1 large onion chopped, 5 sliced tomatoes, 2 sliced zucchini, large head broccoli (inc. stalk). Method: Place all the ingredients in large pan with 2-3 chopped cloves of garlic. Add enough water to cover. Bring to boil, then simmer for 20 mins. Puree contents in blender, then return them to saucepan, adding water if necessary. Reheat & serve.
QUICKTIP No 9 – BE MORE GREEDY!
What do you get from eating a bar of candy or a packet of potato chips? Answer: about 5 minutes of pleasure. The same goes for a doughnut, 2-3 cookies or a piece of cake. So, in practice, if you have 4 fattening treats a day, you can expect about 20 minutes worth of happiness. Unfortunately, in return for this 20 minutes worth of pleasure, we pay a very high price.
We put on weight, lose our figure and end up hiding ourselves away under shapeless skirts and pants. Soon, walking, shopping and going out become chores instead of pleasures. Finally, we lose our confidence and sometimes our health. All because we want 20 minutes of happiness.
My advice: Be more greedy! Next time you are tempted by junk food, just say to yourself: ‘No thanks! 5 minutes of happiness isn’t enough. I want more! I want a lifetime of happiness which comes from having a shapely, fit body. I want a lifetime of happiness, not just 20 minutes worth!