Melt LOSE UP

TO A
POUND
Stubborn A DAY!

Fat FROMYOUR
BELLY FIRST!

Available Now
Wherever Books Are Sold
50 Ways to Lose Weight—Without Exercise!

Not That!
®

53
HEALTHY 12
FLAT-BELLY
FOODS FOR
WEIGHT LOSS SOUPS P. 42

QUICK & EASY

DELICIOUS
ONE-POT SLIMMING
MEALS P. 50 RECIPES
Pastas, Stews,
Plant Power: Casseroles
Build the & Decadent
Perfect Salad P. 22 Desserts!

Winter 2018
VOL. 5, NO. 4
EatThis.com
 SIX EASY STEPS TO
A FLAT BELLY
& HEALTHY BODY

AVAILABLE NOW AT
AMAZON.COM
 WINTER 2018
Look Good, Feel Great Issue!
Smart swaps, comforting recipes, and
useful tips and tricks to slash calories from
your favorite seasonal foods!

Contents

58
Simple sheet pan
suppers will be your
7 Starters
new secret weapon.
Sweet potato hash, colorful
foods to beat the blues,
stay-skinny advice from
celebs, a nutty way to
protect your heart, and
more tips to keep you slim
and healthy.

12 Savers
Drink up to trim down!
Belly-blasting shakes and
smoothies.

16 Easy as Pie
Top picks in our frozen
dessert face-off.

18 Lasagna Lineup
Save 734 calories on the
Italian favorite—without
sacrificing satisfaction.

20 5 Festive Holiday
Mocktails
Get in the holiday spirit
with festive, spirit-free
libations. Cheers!

22 How to Build the

Perfect Winter Salad
Create an exciting, filling
meal from a bounty of
seasonal produce.

24 Pasta, Faster
Making spaghetti speedy—
and healthy—using jarred
sauce is pasta-ble.

94 You Ask, We Answer

The skinny on cooking
with booze, breakfast at
Starbucks, cold-blasting
superfoods, and more!

96 I’ll Have What

She’s Having
Maria Menounos shares
her go-to crowd pleaser.
COVER Photograph by Brie Passano
BOARD of ®

ADVISORS
Tap the minds of the world’s
President and Chief Executive Officer
DAVID ZINCZENKO

top experts President and Chief Content Officer MICHAEL FREIDSON

Editorial Director KEENAN MAYO

Obesity and Executive Editor JEFF CSATARI

Design Director ANDY TURNBULL
Preventive Medicine
Designer LAURA WHITE
David L. Katz, MD, MPH Special Projects Editor MEGAN MURPHY
@DrDavidKatz Special Contributor TRACY SHAFFER
Director of the Yale Prevention Research Senior Editors OLIVIA TARANTINO AND TIFFANY AYUDA
Center and president of the American Lifestyle Editor APRIL BENSHOSAN
College of Lifestyle Medicine. Dr. Katz’s Digital Director TYLER STEWART

most recent book is Disease Proof. Digital Support Manager LIZ RODRIGUEZ
Chief Financial Officer RAY JOBST

Obstetrics and Finance Manager STEPHANIE CISAR

Women’s Health Executive Assistant CHARLENE LUTZ

Moravian College Intern EMILY SANGIRARDI
Jennifer Ashton, MD, FACOD
@DrJAshton
Meredith Special Interest Media Partnerships
President and founder of Hygeia
EDITORIAL
Gynecology, ABC News Senior Medical
Editorial Content Director MICHELLE BILYEU
Contributor, and author of Eat This, Art Director NIKKI SANDERS
Not That! When You’re Expecting. Contributing Project Manager WATERBURY PUBLICATIONS, INC.
Assistant Managing Editor JENNIFER SPEER RAMUNDT
Integrative Medicine Senior Copy Editor ERIKA BJORKLUND
Tasneem Bhatia, MD Business Manager, Editorial CINDY SLOBASZEWSKI
Administrative Assistant LORI EGGERS
@DrTazMD
Director, Quality JOSEPH KOHLER
Founder and director of the Atlanta Test Kitchen Director LYNN BLANCHARD
Center for Holistic and Integrative Prepress Desktop Specialist DAVID SWAIN

Medicine and fellow at the Arizona Color Quality Analyst TONY HUNT

Center for Integrative Medicine of the

ADVERTISING/PRODUCTION
University of Arizona. Dr. Bhatia is
President, Meredith Food Group CAREY WITMER
author of The 21-Day Belly Fix.
Publisher KARLA T. PARTILLA
Associate Production Director PATRICK MCGOWAN
Food Sciences
Brian Wansink, PhD GROUP ADMINISTRATION
@BrianWansink Vice President/Group Publisher SCOTT MORTIMER
Professor and director of the Food & Brand Executive Account Director DOUG STARK
Lab at Cornell University and author Group Editorial Director STEPHEN ORR
Associate Business Director JENNA BATES
of Slim by Design and Mindless Eating.
Business Manager LISA CARLSON

Nutrition Discover thousands of simple swaps, easy recipes, and

Heidi Skolnik, MS, CDN, FACSM delicious weight-loss solutions with Eat This, Not That! e-books.
@HeidiSkolnik Available in all formats.

Nutritionist for the Women’s Sports

Medicine Center at the Hospital for
Special Surgery and founder of Nutrition
Conditioning.
For subscription information, email etmcustserv@cdsfulfillment.com or call 1-866-642-5524.
Precision Medicine For advertising questions, email Karla.Partilla@meredith.com or call 212-551-6907.
and Endocrinology For reuse and reprint requests, contact CLpermissions@meredith.com.

Florence Comite, MD Visit EatThis.com for hundreds of delicious recipes and food swaps,
@ComiteMD all researched by the Eat This, Not That! team.

Medical director and founder of the
Comite Center for Precision Medicine
and author of Keep It Up!
If you have comments or questions about the editorial material
in this publication, write to the editors of Eat This, Not That!,
Galvanized Media, 85 Broad Street, 30th Floor,
New York NY 10004.
Send e-mail to help@eatthis.com.

2Eat This, Not That!


Squash stubborn belly fat with
this satisfying soup.
Features
26 Lights,
Camera, Cook!
Our favorite celebrities
share their most delicious
recipes—now you can
make ’em at home!
36 Comforting
Casseroles
Hearty one-dish wonders
that will make you rethink
the casserole.
42 Zero Belly
Soups!
Soups and stews to help
you blast belly fat—and
soothe your soul.
50 Skinny
Slow Cooker
Set it and forget it with
these fuss-free, no-guilt
meals. Save time, too!
58 Sheet Pan
Suppers
Add these tasty one-
sheeters to your weekly
rotation. Each is under
500 calories!
26
42
66 2-in-1 Dessert
Mash-ups
Decadent hybrid desserts
to satisfy your sweet
tooth—without destroying
your diet.
74 The Healing
Power of Food
The inspiring story of chef
Seamus Mullen’s total
transformation after a
near-death experience—
plus healthy tips and
exclusive recipes!
82 50 Ways to Lose
Weight Without
Exercise
No gym? No problem!
Super-easy tips for
slimming down—no sweat
required.
swears by.
Your Recipe Key
Cook More, Eat Healthier at Home!

QM HP HF U4 PB
Quick Meal High Protein High Fiber > 400 Calories Plant-Based
B E NE FI TS Meal is easy to Recipe features Recipe is rich in dietary One serving equals less Recipe features
KEY prepare in 30 minutes muscle-repairing, fiber 3 grams or more than 400 calories. mostly plants.
or less! hunger-busting protein per serving.
for weight loss.

Breakfasts 29
Jillian Michaels’
Pitaya Smoothie
Bowl
QM, HF, U4, PB

7 14 14 14
Sweet Potato Hash Chocolate Peanut Mega Greens Orange Aid
QM, HP, HF Butter Power Smoothie Smoothie
Smoothie QM, HP, HF, U4, PB QM, HF, U4, PB
QM, HP, HF, U4, PB

14 30 76 91
The Cabbage Patch Kristin Chenoweth’s Seamus Mullen’s Breakfast Tacos
Smoothie Chocolate Banana Soft Scrambled with Bacon and
QM, HF, U4, PB Protein Shake Eggs Spinach
QM, HP, HF, U4 QM, HP, U4 QM, HP

Lunch

23 31 34 57 61 62 79
Roasted Vegetables Kaley Cuoco’s Aja Naomi King’s Louisiana-Style Italian Turkey Steak Fajitas Seamus Mullen’s
& Quinoa Egg White Light and Bright Red Beans and Burgers HP, HF, U4 Shaved Vegetable
HP, HF, U4, PB Black Bean Bowl Tuna Salad Rice HP, HF and Arugula Salad
HP, HF, U4 HP, HF HP, HF, U4 QM, HF, U4

Soups

28 32 33 44 46 47 49
Chrissy Teigen’s Eva Longoria’s Valerie Bertinelli’s Butternut Squash Chicken, Sweet Curried Coconut Turkey Italian
Butternut Squash Tortilla Soup Minestrone Soup and Red Pear Soup Potato, and Swiss Shrimp Soup Wedding Soup
Soup with Prosciutto HP, HF, U4 HF, U4, PB HP, U4, PB Chard Soup HF, U4 U4, HP
Crisps HF, U4 HP, HF, U4

4Eat This, Not That!

 Dinners 40
Cauliflower
Macaroni and
Cheese HP, HF, U4

18 25 35 38 39
Very Vegetable Classic Marinara Ty Burrell’s Thai Chicken and Combo Pizza
Lasagna Sauce with Rotisserie Rib Rice Casserole with Casserole
HP, HF, U4 Meatballs and Roast Peanut Sauce HP, HF, U4
Vegetables HP HP, HF, U4
QM, HP, HF, U4

41 45 48 51 52 53 55
Pork Chops with Chicken and White Ancho Chicken African Chicken Sunday Dinner Caribbean Beef Chipotle-Orange
Sweet Potatoes and Bean Stew Tortilla Stew Peanut Stew Pork Roast Stew Carnitas Tacos
Apples HP, HF, U4 HP, HF, U4 HP, HF, U4 HP, HF, U4 HP, HF, U4 HP, HF, U4
HP, HF, U4

56 60 63 64 65 80 89
Korean Beef and Cherry-Coffee Orange Shrimp Oven-Fried Chicken Sweet and Spicy Seamus Mullen’s Seared Scallops
Carrots Rubbed Pork Dinner HP, HF, U4 Glazed Salmon Chicken Soup with White Beans
HP, HF, U4 HP, HF, U4 HP, HF, U4 HP, HF, U4 QM, HP and Spinach
HP, HF, U4

Non-Alcoholic Cocktails

53
DELICIOUS
WAYS TO LOSE
WEIGHT
20 20 21 21 21
Coffee Old- Beet & Rose Fizz Bloody Mary Coffee Blushing Cranberry Ginless G&T
Fashioned U4 U4 U4 U4
U4

Desserts 73
Frozen Hot
Chocolate
S’mores
U4

68 69 71 72
Mini Apple Pie Strawberry Fudgy Chocolate Mini Banana
Churro Tostadas Short-Shakes Overload Brookies Puddin’ Cups
U4, PB U4 U4 U4

eatthis.com5
 Read This! LETTER FROM THE EDITOR

Life used to
be so simple.

H
OME OW N E RS H I P WAS TH E B EST WAY TO I NV EST A
paycheck; Leave It to Beaver represented the classic
American family; and “eating out” meant gathering
the family into the old Buick, cruising down to
the local diner, and sipping a small soda while a
clean-cut fella in a paper hat hand-pressed raw chuck
into hamburger patties.
Somewhere between then and now, life took a sharp left turn
toward chaos.
Home ownership became more volatile than Texas Hold’em, the
Cleavers were replaced by the Kardashians, and that local burger was
ousted by a frozen hockey puck shipped halfway across the country.
It’s the changes to our food that have had the most impact on our
happiness and well-being. A 1950s ice cream sundae contained five
or six ingredients. Today one might contain 50 or more additives,
most of them junk-food fillers you would never stock in your pantry at
home. The portions are bigger, the nutrients are fewer, and understanding
the intricacies requires a PhD in food chemistry.
That’s why we launched Eat This, Not That! magazine.
Inside, you’ll find all the delicious foods you love, prepared without
the guilt, including delicious and easy-to-make recipes from our test
kitchen; the favorite meals of your favorite celebrities (including Chrissy
Teigen); and even ways to lose weight without exercise.
After all, why unravel the mysteries when you could just ... enjoy life
and eat?
In good health,
—David Zinczenko
Founder and CEO of Eat This, Not That!

6
 Win

Starters
2

A n a ppeti zer
of th e
latest food,
n u tri ti on ,
a n d wei g h t
loss news
Edited by
Emily Sangirardi

A Monster
Hash
L
ike troubled relatives, sweet
potatoes usually show up
only around Thanksgiving.
Unlike your second
cousins, however, they should
be invited to your table more
often. Sweet potatoes, after all,
are good for you. One medium
sweet orange spud serves up 11
times the recommended daily
intake of vitamin A, a nutrient
that improves vision, cellular
communication, and immune
system health. Plus, these
potatoes will fill you up with
muscle-building plant-based
protein and 25 percent of a day’s
satiety-boosting fiber for a mere
162 calories. Studies published
in Diabetes Care and Metabolism
have shown that diabetes
patients who added sweet
potatoes to their diets improved
blood sugar control and insulin
sensitivity. So bring sweet
potatoes to breakfast in a skillet-
sizzled hash. Top this savory
dish with poached or fried eggs
to add even more pure protein.

HOW TO MAKE IT

In a large skillet, heat 1 Tbsp. olive oil

over medium-high heat. Add ½ red
onion, chopped, and cook, covered,
4 minutes. Peel and chop 2 sweet #TWEET
potatoes and stir them in with
⅓ cup water. Cook 6 minutes. Add
POTATO
1 large red bell pepper, chopped; Loaded with the
½ tsp. each of chopped fresh antioxidant beta-carotene
rosemary, chopped fresh thyme, and plus potassium, niacin,
sea salt; and ¼ tsp. each black pepper and manganese, a sweet
and ground nutmeg. Reduce heat to potato hash boosts heart,
medium. Cover and cook 4 minutes, brain, and immune
then stir in the greens. Top with system health.
poached or fried eggs.

Photograph by Dan Engongoro eatthis.com7

Weight Lo ss

To Protect Your
Heart, Eat More
Nuts and Seeds
People who eat a lot of meat
may want to put down that fork
and pick up a nutcracker.
A large study (81,000
participants) published recently
in the International Journal of
Epidemiology found that
frequent eaters of animal
proteins experienced a
60 percent increase in
cardiovascular disease, or CVD,
while people who got more of
their protein from nuts and
seeds saw a 40 percent
reduction in CVD risk. While
the researchers acknowledge TOAST
that the healthier fats in nuts ’N’ NUTS.
and seeds may play a role, For a quick, easy,
they speculate that the heart-healthy breakfast,
proteins in nuts may be top a slice of whole grain
bread with a schmear of
protective against heart disease cream cheese, crushed nuts,
and those in red meats and a drizzle of
may increase risk. local honey.

Pop These
Natural Heart Pills

13
Brazil nuts
They’re packed with blood-
pressure-lowering potassium,
copper, zinc, and magnesium.

Pumpkin seeds
Animal studies have shown
that the oil in pumpkin seeds
can reduce high cholesterol
and high blood pressure.

Walnuts
One of the best sources of
heart-healthy polyunsaturated fats.
One study found that people who
take a handful a day slashed their Thinner … and Wide Awake
heart disease risk by 40 percent.
In a study published in the
Flaxseeds
Percentage of journal Physiology & Behavior,
These tiny brown specks are visits to primary care the average metabolic rate of people
loaded with omega-3 fats, physicians in which who drank cafeinated cofee was
which help reduce inflammation 16 percent higher than that of
and prevent heart disease. patients receive those who drank decaf.
nutrition counseling.

Hanging a mirror in your kitchen may keep you away from that pint of chocolate ice cream, suggests a study
REFLECT at Cornell University. Researchers gave subjects a choice of chocolate cake or fruit salad to eat in one of two
ON YOUR rooms. One room had a mirror, the other didn’t. When asked to evaluate the taste of the desserts, those who
DESSERT ate chocolate cake in the mirror room described the food as less enjoyable than the people who ate cake in the
room without a mirror. The mirror had no effect on subjects’ evaluation of the fruit salad.

8Eat This, Not That! Toast: Peden & Munk / Trunk Archive
 Starters Weight Lo ss

5 WAYS Lose It with Love

CELEBS STAY When half of a couple starts dieting,
SKINNY weight loss can rub of on his or her
partner. So suggests a recent study
Take some weight loss tips in the journal Obesity. The
from people whose jobs experiment followed 128 overweight
depend on staying slim. or obese couples who lived together.
Researchers assigned one member
Drink
of each couple to an active, all-
smoothies.
access Weight Watchers program,
“I feel good and have
while the other partner was given
a lot of energy when
only basic dieting information to
I start my day off with
a great smoothie,” read. The researchers monitored
Jessica Alba told both partners in each of the couples
People StyleWatch. for six months and found that
Tip: Use a protein not only did the partner who
powder mixed with participated in the weekly Weight
unsweetened nut Watchers program lose pounds,
milk or water and but about a third of the
just one or two fruits non-active dieters lost weight, too,
to keep the sugar
even though they didn’t follow a
content low. See
page 14 for four great formal weight-loss program.
Nix the booze.
smoothie recipes. A protein and The researchers don’t fully
Sarah Jessica Parker berry smoothie understand this weight-loss ripple
maintains her figure for breakfast
Find healthy efect, but they suggest that a loved
by steering clear keeps Jessica
substitutes. of alcohol while Alba looking one’s healthy behavior change
Wendy Williams still indulging her slender in may exert a powerful influence.
lost 50 pounds after taste buds. “I eat a crop top.
cutting dairy and everything. Last
refined sugars from night I had steak,
her diet, telling some lamb shank,
E! News that she some ice cream, and WHAT 30 GRAMS
eats kale chips for some cheesecake. OF CARBOHYDRATES
a healthy snack I’m just simply not LOOKS LIKE
instead of potato really a drinker.”
chips. Tip: Swap Tip: Have a zero-
snacks that are high calorie flavored
in sugar, sodium, seltzer instead, or
and refined carbs for drink unsweetened
choices high in iced tea or one of
protein and fiber. the new holiday
Good examples: mocktails on page 20. 5 medium
crunchy carrots, pita red bell peppers
chips with hummus, Stock your =
and nuts or nut milk. freezer. 1 jelly doughnut
Bad diet decisions
Keep your are often made when
cup filled. you’re starving and
“Drink more water. have nothing healthy
You’d be surprised to eat in your kitchen.
the difference That’s why fitness
drinking more water celebrity Shaun T
can make to your stocks up on easy-
weight loss mission to-prep proteins like
and workouts,” Kim frozen cooked shrimp.
Kardashian wrote Tip: Also keep
in a blog post. Tip: frozen fresh herbs; As a general rule, carbs should make
Drink a glass of cold overripe bananas up less than 45 percent of your daily
water before every and bags of frozen calories if you’re trying to lose weight.
meal to add volume to fruit (for smoothies); That’s less than 200 grams for a
your stomach and you spinach; and woman eating 1,800 calories per day.
will eat fewer calories. precooked brown rice.

eatthis.com9
Starters Supe r ma r ke t

Beat the Blues with 5 Groceries

Greens, Oranges, and Reds That Will Help
You Lose Weight
Adding color to your meals can strengthen your mental health.
1. Apple Cider Vinegar
A recent study of 43,000 women without depression found that those who From sandwich toppings
ate a lot of red meat, grains, and sugars became more depressed over a 12-year to salad dressings, vinegar
period. The bright spot here is that the research suggests that eating more is an essential ingredient.
colorful foods can help you beat back the blues. To counter the efects of our Its antiglycemic properties
can help prevent blood sugar
meat-and-carbs-heavy American diet, load up on anti-inflammatory plant-
crashes and slow the
based foods like bell peppers, spinach, kale, broccoli, beets, and tomatoes. digestion of complex carbs,
according to a study in the
Annals of Nutrition &
Metabolism.
2. Shiitake Mushrooms
A good source of vitamin D,
selenium, potassium, and
riboflavin, fresh shiitake
mushrooms are a great
ingredient to have on hand
because they easily add
umami flavor and hold in
moisture. Dried, they can
be used to make a soothing
tea when you feel a cold
coming on.
3. Extra-Virgin Olive Oil
Whether you’re preparing
roasted veggies or baking
fish, EVOO moistens and
infuses food with flavor.
Olive oil is also an excellent
source of heart-healthy
monounsaturated and
polyunsaturated fats.
4. Dried or Canned Beans
When you’re in a serious
dinner pinch, beans are a
cheap and fuss-free way to
add protein to your meal.
5. Coconut Flakes
You can use these mildly
sweet shreds to top sweet
dishes, such as smoothie
bowls or overnight oats, or
More vegetables savory ones, such as chicken
means more varieties curry soup or oven-fried
of powerful brain- fish. Unsweetened coconut
flakes contain just 1 gram
boosting vitamins of sugar and 3 grams of fiber
and minerals. per ¼-cup serving.

How Fat-Free Foods Can Make You Fat

Fat-free dairy products like cheese, cream cheese, and cottage cheese might sound like healthier choices,
but let’s take a closer look: In order to make up for the fat they take out, food makers backfill with sugar,
thickeners like white flour, salt, and other additives that contain calories. What’s more,“many people find
the texture, taste, and mouthfeel of these products to be less satisfying, which either turns them of from
the dish altogether or spurs cravings for seconds and thirds as they search for satisfaction,”says
nutritionist Christine M. Palumbo, MBA, RDN. “That’s why fat-free is a no-go in my kitchen.”

10Eat This, Not That! Vegetable salad: Bauer Syndication / Trunk Archive
 Dips like
the fiber-packed
hummus below take
the edge off hunger.

SAVE ROOM So go ahead: Dip your

Tostitos in, but don’t drown
FOR TOTS in a sea of unnecessary
calories.
At 4 ounces of ground beef, Sonic’s
Junior Burger is still plenty filling,
but it has only a quarter of the
calories of its hefty cousin. Order
the junior and you’ll save room for
a small order of tater tots or, better
yet, a dessert of fresh apple slices.

E AT T H I S

Junior Burger

Nutrition Facts

Per serving:
CALORIES 330
FAT 16 G (4.5 G SATURATED)
SODIUM 610 MG

N O T T H AT

SuperSonic Bacon Double

Cheeseburger
Flip Your Dip
Spinach contains just 7 calories a
serving. Artichokes are excellent
sources of fiber (7 grams per
½-cup serving). But that doesn’t
mean a spinach-artichoke dip is
a healthy appetizer. The dip’s
base is sour cream, cream cheese,
and mayonnaise, and those
100 Approximate
number of calories
you could save
ingredients send its calorie count
through the roof—to as much
by ordering your
as 1,000 calories. Switch to lunch early versus
hummus, the dip made from closer to lunchtime,
chickpeas, which pairs perfectly
with crudités or pita triangles.
according to
A study in Obesity found that researchers at Carnegie
Nutrition Facts people who ate fiber- and Mellon University,
protein-rich chickpeas every day who found that people
Per serving: reported feeling 31 percent fuller
CALORIES 1,030 than people who never ate the who order hours in
FAT 65 G (23 G SATURATED) fiber- and protein-rich legumes. advance choose
SODIUM 1,880 MG
healthier options.

Hummus dip: Peden & Munk / Trunk Archive eatthis.com11

How could something so
creamy, rich, and satisfying
be so good for you? Check
out the ingredients list on
the next page.

eatthis.com13
Savers Drinks
Lose up to
a pound a day—

Drink toYour and sip your

way to a
flat belly!

Good Health!
Made right, uick and easy to prepare, a nutritionally dense smoothie is an ideal breakfast on those
smoothies provide days when you don’t have time to make a meal … like, um, every morning. After all,
getting a protein-rich start to your day is a proven strategy for losing weight. A recent
a blenderful
study in the journal Obesity Research discovered that 78 percent of study participants who
of body benefits. ate breakfast daily lost an average of 70 pounds and kept off the weight for six years.
That’s why we’ve made drinking a breakfast smoothie as a meal replacement the first
rule of Smoothie Diet success. The second rule is sipping another smoothie as an afternoon
snack to take the edge off your late-day hunger. Here are just a few of the healthy weight-loss
smoothies you'll find in our book, The 7-Day Smoothie Diet. Cheers!

CHOCOLATE MEGA GREENS ORANGE AID THE CABBAGE PATCH

PEANUT BUTTER
POWER SMOOTHIE
At 300 calories, this is a perfect
replacement for breakfast. Milk,
tofu, peanut butter, and yogurt
provide satisfying fats and protein.
Chia seeds pack hunger-crushing
fiber, keeping you feeling full.
YOU’LL NEED
1 banana, sliced
1⁄3 cup tofu, cut into cubes
½ cup spinach or kale
1 cup milk or almond milk
¼ cup plain Greek yogurt
1 Tbsp smooth peanut butter
2 tsp local honey
2 tsp cocoa powder
1 tsp chia seeds
SMOOTHIE
Avocado adds creaminess to any
smoothie, plus a healthy dose of
monounsaturated fat, which helps
stabilize blood sugar and burn fat.
The bonus nutritionwise is it
contains all of the essential fatty
acids, the building blocks of filling,
satisfying protein.
YOU’LL NEED
½ cup plain Greek yogurt
1 cup spinach
1 medium frozen banana, cut up
½ cup frozen pineapple chunks
¼ avocado
1 Tbsp parsley
2 tsp extra-virgin olive oil
Water, as needed to thin consistency
SMOOTHIE SMOOTHIE
This sweet smoothie is like a This smoothie packs a gardenful
multivitamin in a glass. Loaded of superfoods into a glass,
with vitamin C from the orange including purple cabbage—a
and lemon, it also contains cruciferous vegetable that, like
immune-system-aiding ginger, broccoli and cauliflower, has
plus folate and vitamin K from strong cancer-preventive
the spinach. properties. It’s also rich in
vitamin C, fiber, and omega-3s
YOU’LL NEED
for brain and heart health.
1 orange, peeled
YOU’LL NEED
1 banana, peeled
½-inch chunk of ginger ¾ cup purple cabbage, roughly
1 handful baby spinach chopped
Juice of 1 lemon ½ cup frozen blueberries
1 Tbsp hempseed 1 small Crispin or Granny Smith
apple, cored and cubed
1 cup water
1 Tbsp chia seeds
4 ice cubes
½ cup coconut water

Makes 2 servings Makes 1 serving Makes 2 servings Makes 1 serving

Per serving: Per serving: Per serving: Per serving:

CALORIES 301 CALORIES 347 CALORIES 112 CALORIES 245
FAT 9 G FAT 15 G FAT 2 G FAT 5 G
CARBOHYDRATES 45 G CARBOHYDRATES 45 G CARBOHYDRATES 22 G CARBOHYDRATES 45 G
FIBER 5 G FIBER 7 G FIBER 3 G FIBER 12 G
PROTEIN 19 G PROTEIN 15 G PROTEIN 2 G PROTEIN 6 G

14Eat This, Not That!

 SPIN DOCTOR
A smoothie is just
mashed mush with
bananas if your
blender isn’t up to
snuff. You need
something with
enough horsepower
to break up ice cubes
and turn various
fruits and vegetables
into drinkable fiber,
and you need speed
for frothy, belly-filling
volume. Your old
blender might be
just fine. If it’s not,
though, it’s time for
an upgrade. Some
brands we like that
offer models at
various price points
for most budgets:
Waring, Vitamix,
Smeg, Oster,
Cuisinart, Ninja,
KitchenAid, Breville,
and NutriBullet.

Blending up a
smoothie is an
easy way to sneak
more fruits and
vegetables into
your daily diet.

Sam Kaplan / Trunk Archive eatthis.com15

 Savers Eat This, Not That!

EASY
AS PIE
Baking a homemade pie can be as
intimidating as roasting a big bird for
a Turkey Day crowd. So chill—and pull
one from your freezer. But before you
can do that, you have to pick the right one
from the supermarket's freezer.
We’re here to help.

E AT T H I S

1) TRADER JOE’S
MIXED BERRY TART
This berry tasty tart makes
for a low-calorie slice of
sweet and savory pie.
(⅕ PIE, 112 G)
CALORIES 240
FAT 6 G (4 G SATURATED)
CARBOHYDRATES 40 G
FIBER 4 G
SUGAR 28 G
PROTEIN 2 G

2) MARIE CALLENDER’S
LEMON MERINGUE PIE
If you’re looking for a pie with
a fresh citrus taste and sweet
topping, lemon meringue
beats Key lime. While still
high in calories, this version
keeps the sugars relatively
low for such a sweet treat.
(¹⁄9 PIE, 123 G)
CALORIES 320
FAT 9 G (4 G SATURATED)
CARBOHYDRATES 56 G
FIBER 0.5 G
SUGAR 34 G
PROTEIN 3 G
3) EDWARDS
HERSHEY’S
CHOCOLATE CRÉME PIE
With chocolate cookie-crumb
crust, milk chocolate pieces,
and drizzled chocolate, this
will satisfy any chocoholic.
But cut that serving in half to
share. At 330 calories a slice,
a few bites are all you need.
(⅛ PIE, 90 G)
CALORIES 330
FAT 19 G (13 G SATURATED)
CARBOHYDRATES 38 G
FIBER 1 G
SUGAR 25 G
PROTEIN 4 G
4) NATURE'S PROMISE
HOMESTYLE APPLE
The Nature's Promise pie
contains no unpronounceable
preservatives or flavorings.
The ingredients list is 3
relatively short. But you can
make an even healthier apple
pie at home using a Pillsbury
premade crust and leaving
off the crust on top (or at
least subtract calories by
using a lattice top). Boost
fiber by leaving the peels on
the apples when chopping.
Mix in cinnamon and forgo PIE-EATING CONTEST
the à la mode. In a competition for healthiest pie between
(¹⁄7 PIE, 113 G) apple and pumpkin, the vegetable beats
CALORIES 280 the fruit. For one, pumpkin is made without
FAT 13 G (7 G SATURATED) the top crust, so you save calories.
CARBOHYDRATES 37 G
Two, it contains fiber and carotenoids—
FIBER 0 G 4
antioxidants that decrease inflammation.
SUGAR 17 G
PROTEIN 2 G Pumpkin’s not perfect, though; like this apple
pie, it still contains lots of sugar.

16Eat This, Not That! Photograph by Dan Engongoro

 EYES ON
5 THE PIES
Watch out! While
certainly convenient,
premade frozen
supermarket pies are
high in dangerous
fats and sugars.
6 fat in the crust.
PIE-OH-MY!
This dessert delivers
almost as many
calories as a
Thanksgiving dinner.
7 calories, especially when
8) MARIE
CALLENDER’S DUTCH
APPLE PIE
In the 55-minute cook time
needed for this pie, you could
bake your own with half
the calories and without the
3 grams of LDL cholesterol-
raising trans fat!
(¹⁄10 PIE, 127 G)
CALORIES 340
FAT 14 G
(3 G SATURATED, 3 G TRANS)
CARBOHYDRATES 51 G
FIBER 2 G
8 SUGAR 28 G
PROTEIN 2 G
N O T T H AT
5) MRS. SMITH’S
ORIGINAL FLAKY
CRUST VERY BERRY
PIE
A mixed-berry pie packs
a hefty vitamin and
antioxidant punch, but this
one's health benefits are
overshadowed by the corn
syrup that the cherries
are swimming in and the
artery-clogging saturated
(⅛ PIE, 124 G)
CALORIES 330
FAT 17 G (8 G SATURATED)
CARBOHYDRATES 42 G
FIBER 3 G
SUGAR 16 G
PROTEIN 3 G
6) EDWARDS KEY
LIME PIE
It may look and taste light
and refreshing like a dessert
you’d enjoy in Key West but
with more than a day’s worth
of sugar in a single slice,
you’d be better off with a
margarita.
(⅛ PIE, 128 G)
CALORIES 450
FAT 22 G (17 G SATURATED)
CARBOHYDRATES 57 G
FIBER 1 G
SUGAR 44 G
PROTEIN 6 G
7) MARIE
CALLENDER’S PEANUT
BUTTER CREAM PIE
Peanut butter provides
protein, but it’s high in
you mix in cream cheese,
confectioners' sugar, and
whipped topping to make this
fat-filled, mushy mess of a
dessert. Spread a knifeful of
PB on a banana. As pie filling,
you get way too much over
600 calories' worth and half
of your recommended daily
fat limit.
(⅙ PIE, 132 G)
CALORIES 620
FAT 46 G (22 G SATURATED)
CARBOHYDRATES 43 G
FIBER 2 G
SUGAR 29 G
PROTEIN 9 G
eatthis.com17
 Savers Cook This, Not That!

Lasagna Lineup
Side by side, these hefty stacks of gooey pasta look deliciously similar. Before you
grab a fork, however, let’s peel back the layers and take a look at what’s inside.

IN THIS CORNER

VERY VEGETABLE
E AT
LASAGNA THIS
NOODLES
Instead of traditional lasagna
noodles, use Barilla Whole
Grain Lasagna and get more
protein (7 g) and fiber (6 g).

FILLING
For a colorful filling that’s
bursting with antioxidants and
fiber, chop a red bell pepper,
two large carrots, a medium
yellow onion, and a medium
zucchini. Simmer in a skillet in
2 Tbsp. olive oil for 10 minutes.
During the last minute, wilt
down two large handfuls of
spinach. Remove from the heat,
then pulse the cooked veggies
very lightly in a food processor.

CHEESES
Blend 1 cup low-fat cottage
cheese in a food processor
until smooth. Mix that and an
additional 1 cup unblended
cottage cheese in a bowl along
with the chopped vegetables.
Cottage cheese is a bit lower
in fat and calories than ricotta.
Sprinkle each layer with grated
part-skim mozzarella cheese.

SAUCE
To speed up prep, we used
2¼ cups of The Silver Palate’s
Low-Sodium Marinara sauce.

PE R SERVING:
CALORIES 196
FAT 7 G (3 G SAT)
SODIUM 481 MG
FIBER 3 G
PROTEIN 17 G
734
CALORIES
SAVED!
18Eat This, Not That!
Lasagna is Neapolitan comfort food at its best. With alternating layers of rich Bolognese sauce, creamy cheeses,
and wide noodles, it piles up as thick as a brick. And it can leave your belly feeling that way after you’ve downed an
overstuffed hunk of the lasagna that’s typical at restaurants. But you can save room for dessert by making your own
lighter version of this classic Italian dish. Replace the fatty beef-and-pork-sausage filling with a mixture of chopped
veggies and cottage cheese, and you’ll greatly improve the nutrition profile without sacrificing satisfaction.

IN THIS CORNER

NOT OLIVE GARDEN’S

T H AT LASAGNA CLASSICO
NOODLES
Lasagna Classico is one of
the Garden’s best-selling
entrées; the chain dishes out
approximately 50,000 orders of
it a day. The lasagna’s tender
wide noodles are made from
processed durum wheat flour—
high in carbs, low in fiber.
If you order this entrée,
send back the free breadsticks.
Enough carbs, already.

SAUCE
OG’s bolognese uses a mixture
of pan-seared ground beef,
Italian sausage, and
tomato sauce, making the dish
savory and satisfying—
and high in saturated fat.

FILLING
Layers of meat sauce and three
cheeses form the body of this
dish. Adding some vegetables
would have been nice.

CHEESES
Whole-milk ricotta,
mozzarella, and Romano
cheese melt into a gooey
concoction that makes this
meal one of the highest
in sodium on the OG menu.

PER SERVING:
CALORIES 930
FAT 53 G (28 G SAT)
SODIUM 2,070 MG
FIBER 8 G
PROTEIN 58 G

Photograph by Dan Engongoro eatthis.com19

 Savers Enter taining
5 Festive Holiday
MOCKTAILS
Leave that boring club soda with lime back at the bar. Going alcohol-free at a holiday party
shouldn’t feel anything less than festive. Enjoy the season’s spirit with delicious spirit-frees
that won’t go to your head (or your belly). —JEANETTE HURT
1. Coffee Old-Fashioned
A boozeless riff on the most
famous cocktail in the world
From Brandon Lockman, lead
bartender at Kimpton Hotel
Monaco in Portland, Oregon
47 calories
YOU’LL NEED
4 oz cold-brew coffee
½ oz real maple syrup
2 dashes whiskey-barrel-aged
bitters (nonalcoholic)
2 dashes chocolate bitters
Pinch of salt
GLASS: rocks
GARNISH: orange peel
HOW TO MAKE IT
Stir all ingredients together with
ice. Strain into a rocks glass filled
with cubed ice; garnish with
orange peel.
TIP!
Use ice sparingly
to chill these drinks.
Water, which opens up
whiskey and other
spirits, simply dilutes
the base of these
crave-able
beverages.
20Eat This, Not That!
2. Beet & Rose Fizz Skip added sugar
A fizzy, fragrant drink to ring in Instead of using sugary syrups or juices, try teas, herbs,
the New Year botanicals, and even coffee to create aromatic drinks.
From Elliot Ball, co-owner and
bartender at The Cocktail Trading
Company in London
129 calories
2
YOU’LL NEED
2¾ oz white grape juice
1 oz beet juice
4 tsp Monin rose syrup
1 Tbsp fresh lemon juice
2 dashes Bitter Truth chocolate
bitters
1 3 cup club soda
/
GLASS: large wine goblet or
champagne glass
GARNISH: lemon twist, rose
petals, and mint sprig
HOW TO MAKE IT
Stir all ingredients together in a
glass with ice. Strain into goblet or
champagne glass; add garnish.
1
Photograph by Dan Engongoro

3. Bloody Mary Coffee
Complex and spicy
From Wolfgang Schroeder, owner
of Uncle Wolfie’s Breakfast Tavern
in Milwaukee
Mocktail only, 65 calories;
with garnish, 414 calories
YOU’LL NEED
2½ oz Bloody Mary mix
2 oz cold-brew coffee concen-
trate, preferably Anodyne
Dark Columbia Tolima
1½ oz Fever-Tree ginger beer or
another ginger beer
20 drops Bittercube Jamaican
#1 bitters
GLASS: tall Collins or pint
GARNISH: honey, jerk seasoning,
barbecued meat on a skewer,
cheese curds, lemon wedge, lime
wedge, and 1 to 2 sprigs anise
HOW TO MAKE IT
Combine all ingredients in a shaker
filled with ice. Lightly shake. Lightly
rub glass with lemon wedge, then
dip in honey and jerk seasoning; fill
and add remaining garnishes.
4. Blushing Cranberry
Sweet, tart, and sparkling
From the book Drink Like a Woman
by Jeanette Hurt
140 calories
YOU’LL NEED
½ cup cranberry juice,
100 percent juice blend
1 Tbsp honey
1 tsp fresh lime juice
4 drops lime essential oil
½ cup seltzer water
4 or 5 fresh cranberries
GLASS: martini or coup glass
GARNISH: 1 lime wheel
HOW TO MAKE IT
In a large glass stir together
cranberry juice, honey, lime juice,
and 2 drops of the essential oil.
Add ice and seltzer; stir until
chilled. Strain into martini glass,
add garnish, then drizzle remain-
ing essential oil on top.
5. Ginless G&T
Like a Spanish gin and tonic
without the booze
From Julia Momose, beverage
curator at Oriole in Chicago
42 calories
YOU’LL NEED
TONIC BASE:
4 tsp juniper berries
1½ tsp coriander seeds
¼ tsp white peppercorns
½ tsp Szechuan peppercorns
1 tsp yellow mustard seeds
½ tsp dried osmanthus flowers
2 cups water
1/3 cup sugar
MOCKTAIL:
1½ oz Tonic Base
Splash Fever-Tree club soda
Splash Fever-Tree bitter
lemon soda
4 5
GLASS: Burgundy wineglass
GARNISH: rosemary wreath,
2 lemon twists, and lime twist
HOW TO MAKE IT
TONIC BASE:
Grind all spices. Place in a medium
pot over medium heat, stirring
frequently. As soon as spices are
toasted and aromatic, pour in
water, add flowers, then bring to
a boil over medium-high heat.
Reduce heat to medium-low and
simmer 10 minutes. Strain, then
whisk in sugar. Makes 1½ cups
Tonic Base. Refrigerate up
to 1 week.
MOCKTAIL:
Stir all ingredients together with
cracked ice, then strain into glass
and garnish.
eatthis.com21
 Savers Cook This! Muscle up
your meal
with plant-
based proteins

HowtoBuild like these

chickpeas.

THE PERFECT
WINTER SALAD
A multicolor meal guarantees a bounty
of vitamins and minerals.

J
ust because many farmers markets have closed for winter
doesn’t mean you’re limited to meat and potatoes until
spring. Packed with whole grains, roasted vegetables,
legumes, herbs, and tart fruit, the perfect winter salad is easily
withi reach—and works as well as a stand-alone meatless meal
as it does a showstopping holiday side.
—KATHERINE MARTINELLI

RULE 1
GO FOR GRAINS
Instead of greens, opt
for nutritious whole
grains like quinoa or farro
as your base. Both are
good sources of protein
and fiber.

RULE 2
ROOT FOR
VEGGIES
Look for hearty root
vegetables that you can
roast together on one
pan, such as sweet potato
or squash, Brussels
sprouts, and fennel. Cut
them into chunks, then
toss them with olive oil
and salt. Roast in a 400°F
oven about 25 minutes.
Voilà!

RULE 3
LOOK FOR
LEGUMES
Meat isn’t the only
source of muscle-building,
belly-filling protein.
To bulk up your salad,
add white beans or
chickpeas—both are rich
in protein and fiber.

22Eat This, Not That!

 RULE 4
SAY ‘HEY’ TO
HERBS
If you’re not accustomed to
putting fresh herbs in your
salad, it’s time to give it a
try. Adding herbs is one of
the easiest, lowest-calorie
ways to amplify a salad’s
flavor while creating a
summery vibe—no matter
the season. Parsley, cilan-
tro, and mint are nice, but
use any combination of
whatever favorite herbs
you’ve brought indoors or
find fresh at the store.
RULE 5
MAKE IT POP
Add a touch of tart
sweetness—and a pop of
color—with a winter fruit
like antioxidant-rich
pomegranate. Slices of
in-season citrus work well,
too. Seasonality isn’t just
for summer!
RULE 6
DRIZZLE,
DON’T DROWN
Just because it’s a winter
salad doesn’t mean you
have to drown it in heavy
dressing. It’s easy to mix
and match ingredients and
get just the flavor you’re
looking for in a light
vinaigrette. Start with an
oil (avocado or nut oils
work great). Select your
acid (a combo of apple
cider vinegar and freshly
squeezed orange juice is
nice). Add a touch of
sweetness (maybe maple
syrup or honey) and
something to thicken it
(like tahini or mustard).
Season with salt and
shake vigorously in
a sealed jar until the
mixture appears creamy.
Photograph by Dan Engongoro
ROASTED
VEGETABLES
& QUINOA
YOU’LL NEED
1 sweet potato, peeled and
diced large
2 cups trimmed and halved
Brussels sprouts
1 bulb fennel, sliced and
fronds discarded
2 Tbsp olive oil
½ tsp kosher salt
1½ cups quinoa or farro
½ cup finely chopped fresh
herbs (such as parsley,
cilantro, and mint)
1 can white beans, drained
and rinsed
½ cup pomegranate seeds
1 recipe Orange Tahini
Vinaigrette (below)
HOW TO MAKE IT
O Preheat oven to 400°F.
O Arrange sweet potato,
Brussels sprouts, and fennel
on a large baking sheet,
and toss with the olive oil
and salt. Roast about
30 minutes, stirring halfway
until vegetables are tender.
Cook quinoa according
to package.
O Put the cooked quinoa,
roasted vegetables, herbs,
and white beans in a large
bowl and toss with Orange
Tahini Vinaigrette. Garnish
with pomegranate.
Makes 5 servings
as a main dish
Per serving:
CALORIES 382
FAT 9 G (1 G SATURATED)
SODIUM 365 MG
CARBOHYDRATES 63 G
FIBER 11 G
SUGAR 6 G
PROTEIN 14 G
Orange Tahini
Vinaigrette
Whisk together the following
until slightly creamy:
¼ cup apple cider vinegar
¼ cup squeezed orange juice
2 Tbsp tahini
1 Tbsp olive oil
1 Tbsp water
2 tsp maple syrup
¼ tsp kosher salt
Makes about ¾ cup
Per serving:
CALORIES 88
FAT 7 G (1 G SATURATED)
SODIUM 4 MG
CARBOHYDRATES 6.5 G
eatthis.com 23
Savers Shopping

Pasta, Faster
Spaghetti with jarred
sauce is a speedy meal
and surprisingly
healthful when made
with the right stuff.
Y
our Italian grandmother would pelt you with her homemade gnocchi if she
learned that you made spaghetti with—mama mia!—jarred gravy! So don’t insult
her. Hide those jars. While homemade sauce is usually preferred and can be easy
to whip together, nothing beats the speed of dump-and-heat jarred sauce when you’re
running behind, the fridge is bare, and the family is hangry. But don’t compromise your
health and taste buds for the sake of convenience. Just heat this, not that!—the best of
ready-made pasta sauces.

Oodles of Noodles A study in the journal

Aim for pasta that
delivers at least 4 grams
BMJ Open found
of fiber per serving. that 3 servings of
Some whole-wheat noodles pasta a week doesn’t
fill the bill, as do many
of the pastas made cause weight gain.
from protein-rich
pulses like lentils,
peas, and beans.

Best Dressed
Pick a jarred pasta
sauce with less than
430 mg of sodium per
serving and avoid brands
with added sugars.

24Eat This, Not That! Levi Brown / Trunk Archive

 1) Progresso Red Clam
Sauce (½ cup)
60 calories
1 g fat (0 g saturated)
E AT 350 mg sodium
Clams are always healthiest in
THIS red, tomato based sauces.
2) Classico Roasted
Red Pepper Alfredo (¼ cup)
2 60 calories
5 g fat (3 g saturated)
1
310 mg sodium
One of the best Alfredos in
the aisles.
3) Classico Fire Roasted
Tomato & Garlic (½ cup)
50 calories
0.5 g fat (0 g saturated)
320 mg sodium
4) Ragú Old World Style
Flavored with Meat (½ cup)
3 4 5 70 calories
3 g fat (0.5 g saturated)
570 mg sodium
Ragú wins over Prego in nearly
every matchup.
5) Barilla Tomato & Basil (½ cup)
60 calories
1 g fat (0 g saturated)
460 mg sodium
Exactly what you want: a
simple marinara that goes light
on the sugar and oil.
1) Bertolli Alfredo Sauce (¼ cup)
110 calories
10 g fat (5 g saturated)
460 mg sodium
NOT The fat and calorie glut comes
from the heavy mix of cream,
cheese, butter, and soybean oil.
T H AT 2) Progresso White Clam Sauce
(½ cup)
130 calories
10 g fat (1.5 g saturated)
880 mg sodium
A soybean oil base means 10 times
2 more fat than the red sauce.
And check that sodium. Ouch!
3) Classico Vodka Sauce (½ cup)
120 calories
1 7 g fat (3 g saturated)
510 mg sodium
This is Classico’s biggest mistake
each half cup relies on 63 calories
from fat in cream and cheese.
4) Newman’s Own Tomato
& Basil Bombolina (½ cup)
3 4 5
90 calories
4.5 g fat (0.5 g saturated)
620 mg sodium
Tasty, but too high in sodium for
our taste.
5) Prego Flavored with Meat
(½ cup)
100 calories
4 g fat (1 g saturated)
580 mg sodium
Pass on the Prego: It’s consistently
worse than other major brands.
Classic Marinara
Sauce with
Meatballs and
Vegetables
In 30 minutes you can make
your own veggie-rich sauce
for spaghetti with meatballs
(pictured on the cover).
YOU’LL NEED
Nonstick cooking spray
1 egg
½ cup applesauce
½ cup finely shredded zucchini
¼ cup finely chopped green
onions
⅔ cup whole wheat bread
crumbs
½ tsp salt
½ tsp dried Italian seasoning,
crushed
1 lb. extra-lean ground beef
½ lb. dried whole grain linguine
2 cups cut-up vegetables,
such as mushrooms,
and sweet peppers
2 cups light no-sugar added
tomato-basil pasta sauce
HOW TO MAKE IT
O Preheat oven to 450°F. Line
two 15×10×1-inch baking
pans with foil. Coat foil with
cooking spray; set aside.
O In a large bowl stir together
egg, applesauce, zucchini,
green onions, bread crumbs,
salt, and Italian seasoning.
Add ground beef; mix well.
O Pat meat mixture into a
6×8-inch rectangle. Cut into
48 pieces. Roll each piece
into a ball. Place meatballs
in prepared baking pans.
Bake for 8 to 10 minutes or
until cooked through (160°F).
O Prepare linguine according
to package directions; drain.
O Coat a 10-inch skillet with
cooking spray; heat over
medium heat. Add vegetables
and cook about 5 minutes
or until tender, stirring
occasionally. Add sauce
and cooked meatballs to
skillet; heat through. Serve
over pasta.
Nutrition Facts
Serves 6
Amount per Serving
CALORIES 352
FAT 6 G (1 G SATURATED)
SODIUM 485 MG
FIBER 9 G
SUGAR 9 G
PROTEIN 28 G
eatthis.com25
 LIGHTS,
CAMERA,

Our favorite
celebrities shared their
most delicious recipes
exclusively with
Eat This, Not That!—
and now you can make
them at home.

Turns out some of the most

talented actors, singers,
models, and fitness gurus
also have serious culinary
chops. Now you can whip up
their go-to signature dishes
in your own kitchen.
From savory soups to
nutrient-packed entrées,
these eight recipes are as
tasty as they are good for
your waistline—and will
leave you looking healthy
and glowing, just like the
superstars who made them.
 RED-
CARPET-
R E A DY
R EC I P E S !

Supermodel Chrissy
Teigen knows how
to work it in the
kitchen. Make her
go-to recipe!

eatthis.com27
 CELEBRITY

RECIPES

Chrissy Teigen’s Butternut Squash

Soup with Prosciutto Crisps
“While most butternut squash soups are a little too sweet for my liking, this one is all
caramelized goodness." says Teigen. "Crisping the sage and prosciutto takes every
spoonful to the next level." Teigen recommends hiding half of the prosciutto and sage on
the bottom of the bowl so you get some in every bite.

Reprinted from Cravings. Copyright © 2016 by Chrissy Teigen. Photographs copyright © 2016 by Aubrie Pick. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House, LLC.
YOU’LL NEED

2 small or 1 large butternut

squash (about 3½ lb), peeled,
seeded, and cut into 1-inch cubes
5 Tbsp extra-virgin olive oil, plus
more for frying the sage
1 Tbsp kosher salt
“Food has
1 tsp freshly ground black
b een my second
pepper
language since
4 cups low-sodium chicken broth
I was a tiny
16 sage leaves
little b rat.”
1 medium onion, chopped
1 Tbsp minced garlic (about
2 cloves)
¾ cup heavy cream,
plus a little more for serving
6 Prosciutto Crisps (recipe follows)

HOW TO MAKE IT

O In a large bowl toss together

the squash, 1 Tbsp of the oil,
the salt, and pepper.
O In the biggest soup pot you
have, heat 2 Tbsp of the oil
over medium-high heat. Add
half the squash, spread it out
in one layer (or close to it) and
let it sit there (don’t move it),
until the underside gets nice
and dark brown, 6 to 7 minutes.
Using a metal spatula, lift the
squash, scraping the bottom of
the pot as much as possible,
and try to flip the squash,
but don’t worry if you don’t flip
it all. Continue to cook the
squash until the underside is
browned, 5 to 6 minutes. Add
just enough of the broth to
dissolve the sticky bits in the
pot, and dump it all into a big
bowl. Rinse and wipe the pot
out, and repeat the cooking
with the remaining squash and
2 Tbsp oil, only leave this
batch in the pot when it’s done.
O Finely chop 4 of the sage
leaves and add to the pot. Add
the onion and garlic and cook,
scraping the bottom of the pan
to loosen those yummy
browned bits, until the onions

28Eat This, Not That!

 are soft and lightly golden,
9 minutes. Add the previous
batch of squash and the
remaining broth, and bring to
a boil. Reduce the heat and
simmer until the squash is
tender and starting to fall
apart, about 25 minutes.
O While the soup is simmering,
in a small saucepan heat about
½ inch of olive oil over medium
heat until shimmering-hot.
Working in batches of a few
leaves at a time, add the sage
to the hot oil and watch them
crisp up; it will only take 10 to
15 seconds. You’ll know
they’re ready when they stop
sizzling but are still a pretty
green, sage-y color. As each
batch is done, remove and
drain on paper towels.
O Transfer the soup to a blender
and blend until almost smooth;
a few chunks are OK (do this
in batches if necessary, and use
a towel to protect your hand
from hot splashes). Return the
soup to the pot, add the cream,
and simmer until warmed
through, about 5 minutes.
O Divide the soup among 6 bowls,
swirl a spoonful of cream into
Jillian YOU’LL NEED

each one, and top each bowl

with a prosciutto crisp and
Michaels’ 1 cup coconut milk
1 packet of frozen pitaya
2 crispy sage leaves. Pitaya 1 frozen banana
PROSCIUTTO CRISPS Smoothie 1 scoop of collagen

YOU’LL NEED
As many pieces of thin-sliced
prosciutto as you want
HOW TO MAKE IT
O Preheat the oven to 400°F.
Line a baking sheet with
parchment paper.
O Arrange the prosciutto in a
single layer on the baking sheet.
Bake until wrinkled and slightly
shrunken, 11 to 13 minutes.
Photograph of Jillian Michaels by Brian Bolton
Bowl
“Pitaya (aka dragonfruit),
banana, and coconut milk
make the perfect base for
smoothie bowls. They are
delicious and loaded with
antioxidants and fiber. It
aids digestion, improves
immunity—and the
medium-chain fatty acids
in the coconut milk also
Add your favorite toppings,
such as:
1 tsp chia seeds
1 tsp flaxseeds
1 tsp bee pollen
1 tsp pumpkin seeds
Handful of blueberries
¼ cup granola
¼ cup shredded coconut
HOW TO MAKE IT
O Blend all ingredients

It will crisp as it cools. until smooth.

Eat whole as a snack, or
crumble and use as a garnish
for salads, eggs, or anything
that could use crispness and
ham. (Everything).
Makes 6 servings.
Teigen co-hosts the Paramount
Network’s Lip Sync Battle and
is a model and expert Tweeter.
boost energy! Plus, the
mineral content of the
banana and the pitaya is high
in potassium, magnesium,
and phosphorous to help
boost endurance and repair
cells. Then you can get
crazy and add even more
superfoods: chia seeds are
rich in omega-3, bee pollen
for B vitamins, etc.”
Eight-time New York Times best-
selling author Michaels presents a
revolutionary program to reverse
the effects of aging and maintain
optimal health for life. Conquer the
myths, misunderstandings, and
mayhem associated with aging. If you
can decide your weight, why not your
age? That’s just what Jillian Michaels
sets out to do in The Six Keys.

eatthis.com29
 CELEBRITY

RECIPES

Kristin
Chenoweth’s
Chocolate
Banana Protein
Shake
“Most of my fans know that
I’m always on the road with
my concert tour. One of
the most important items
I always make sure to pack in
my suitcase is my miniature
Magic Bullet, and it’s the
key to my favorite healthy
recipe: this Chocolate
Banana Protein Shake.”

YOU’LL NEED

One scoop of chocolate whey

Photograph of Kristin Chenoweth by Charlie Roina / Jill Fritzo PR

protein (I think Jay Robb Whey
Protein is the tastiest; plus it
comes in a resealable bag, which
is easy to pack in my suitcase)
½ of a banana
“ S o m et im es
Skim milk (the more milk I use a little less
you use, the creamier it is)
milk so I can pretend
One scoop of almond butter
I ’m hav ing a nice,
Ice
t hick m ilks ha ke.”
HOW TO MAKE IT

O Just throw all the ingredients

into your Magic Bullet and
blend to your desire. It’s
perfect for pre- or post-
workout, and its healthy
contents but decadent taste
combine to make a savory
meal substitute.

Chenoweth’s concert tour is ongoing. Check officialkristinchenoweth.com for dates near your town.
30Eat This, Not That!
Kaley Cuoco’s Egg White Black Bean Bowl
“Kaley has long, active days, whether she is on a set, in the office, or at the stables,”
says her dietitian Kim Shapira, MS, RD. “Her schedule is always changing and very full.
She needs a nutrient-packed, filling lunch. One of her go-tos is an Egg White Black Bean
Bowl. Enjoy this hot or cold!”

YOU’LL NEED

1 Tbsp chopped fresh cilantro

¼ cup organic grape tomatoes
1 Tbsp diced organic onion
Himalayan sea salt
Organic olive oil
½ Meyer lemon
2 cups organic arugula
¼ cup organic unsalted black
beans, rinsed, drained and
warmed
¼ cup chopped organic avocado
¼ cup cooked quinoa
3 large organic omega-3 eggs

SUPPLIES

1 small bowl for salsa

1 pan and 1 spatula
1 bowl for your salad
1 bowl for your eggs
A whisk

HOW TO MAKE IT

O Combine the cilantro,

tomatoes, and onion. Sprinkle
with salt, a dash of olive oil,
and lemon juice to desired
taste. Set aside.
O Heat a medium nonstick pan.
Add 1 tsp. olive oil to the pan.
O In a salad bowl add the
arugula, the warm beans,
avocado, and quinoa.
O In another bowl, crack the
eggs and remove the yolks.
Whisk a sprinkle of salt into
the egg whites. Pour into the
heated pan. Cook until whites
are set—about 2 minutes.
O Spoon the eggs into your salad
bowl, top it off with your fresh
salsa, and enjoy!

Cuoco stars on the CBS show

The Big Bang Theory.
 CELEBRITY

RECIPES

Eva Longoria’s Tortilla Soup

“I am often asked if this is a family recipe. I take it as a compliment that people always
seem so surprised to hear that I found it in a magazine when I was about 12 years old.
I think it is so delicious—and popular!—because of its clear but flavorful broth.
On the rare occasions that I’ve had leftovers, I’ve discovered that the soup keeps very
well—and even gets better—stored in a tightly covered container in the refrigerator.
The garnishes keep well stored in zip-top bags; keep the fried tortilla strips at room
temperature and everything else in the refrigerator. When serving the second day, just
place all of the garnishes at the bottom of the bowl and ladle the soup over.”

YOU’LL NEED

4 lb chicken legs
4 lb chicken thighs
12 cups chicken broth
4 dried pasilla chiles
4 dried ancho chiles
6 tomatoes, chopped
1 large white onion, diced
6 large garlic cloves, peeled
2 tsp kosher salt, or to taste
2 large bunches of fresh cilantro,
leaves chopped
FOR SERVING

1 cup vegetable oil, plus more

if needed
36 white or corn tortillas, sliced
into ¼-inch strips
1 head iceberg lettuce, cored
and shredded
6 large avocados, pitted, peeled,
and diced
3 cups grated or crumbled queso
fresco (about 12 oz)

HOW TO MAKE IT

O In a large stockpot place the

“I us e two
d if ferent k ind s o f
chiles — p a s illa a nd
ancho—to add more
d ep t h a nd s m o ky
notes to the
bro t h.”
chicken legs and thighs and
the broth. Bring to a boil over
medium-high heat. Reduce
the heat and simmer until the
chicken is opaque throughout
and tender when pierced
with a fork, about 30 minutes.
With a slotted spoon, remove
the chicken from the pot and
set aside to cool. Set aside
the stockpot of broth. As soon
as the chicken is cool enough
to handle, pull off and shred
the meat; discard the skin
and bones.
O Meanwhile, place the pasilla
and the ancho chiles in a
medium saucepan and add
cold water to cover. Bring the

32Eat This, Not That!

 water to a boil over medium
heat. Reduce the heat and
simmer until the chiles are
soft, about 10 minutes. Drain
the chiles and remove their
stems and veins. If you want a
spicier bite, keep the seeds; if
not, remove the seeds as well.
O In the work bowl of a food
processor, place the chiles,
tomatoes, onion, garlic, and
salt. Process until smooth,
adding a ½ cup of the reserved
chicken broth to loosen the
mixture if it is too thick.
O Stir the chile puree and half
of the cilantro into the broth.
Bring to a simmer over
low heat, and simmer 20 to
30 minutes. Taste and add salt
as desired. Stir in the reserved
chicken and the remaining
cilantro, and remove the pot
from the heat.
O While the broth is simmering,
line a baking sheet or large
plate with paper towels. In a
large skillet heat the oil over
medium-high heat until hot (but Valerie YOU’LL NEED HOW TO MAKE IT

not smoking) and shimmery.

Add a handful or two of tortilla
strips—they can be touching
but not overlapping—and fry
just until lightly browned
around the edges, about
45 seconds. Use tongs or a
spider to transfer the strips to
the paper towels, tossing and
moving them around so they
take on squiggly shapes as
they cool and harden. Continue
in batches until all the tortilla
strips are fried, adding more
oil to the pan if necessary.
O When ready to serve, place the
lettuce, avocados, and queso
fresco in separate bowls to
make serving easier.
O For each serving, place a few
tortilla strips and a scoop of
lettuce in a soup bowl. Ladle
the soup into the bowl. Top
with a spoonful of avocado,
sprinkle some queso fresco on
top, and serve.
Makes 14–16 servings.
Longoria stars in the ABC show
Grand Hotel.
Bertinelli’s
Minestrone
Soup
“Minestrone soup is
simple, basic, and
delicious. Watching and
smelling it come together
is almost as good as the
finished product! Goes
great with grilled cheese
on the side, but I also love
adding a dash of sriracha
for an extra kick.”
2 Tbsp olive oil
1 cup chopped yellow onion
½ cup chopped carrot
¼ cup chopped celery
3 garlic cloves, chopped
2 tsp kosher salt
1 tsp chopped fresh rosemary
½ tsp black pepper
¼ tsp crushed red pepper
3 cups vegetable broth
1 15.5-oz can cannellini beans,
drained and rinsed
1 14.5-oz can diced tomatoes,
drained
1½ cups chopped zucchini
1 Tbsp red wine vinegar
3 cups chopped collard greens
(stems removed)
2 cups cooked orzo
½ cup shredded fresh Parmesan
cheese
O Heat the oil in a large Dutch
oven over medium-high
heat. Add the onion, carrot,
celery, garlic, salt, rosemary,
black pepper, and crushed
red pepper. Cook, stirring
occasionally, until the
vegetables are just tender,
8 to 10 minutes.
O Stir in the broth, 2 cups
water, the cannellini beans,
tomatoes, zucchini, and
vinegar. Bring to a boil over
medium-high heat; reduce
the heat to medium-low and
simmer until the zucchini is
just tender, about 10 minutes.
O Stir in the collard greens
and simmer until the greens
are tender, about 2 minutes.
Stir in the orzo. Season with
salt. Top with the shredded
Parmesan.
Bertinelli hosts Valerie’s Home
Cooking on the Food Network,
based on her cookbook of the
same name.

eatthis.com33
 Light and Bright Tuna Salad

YOU’LL NEED HOW TO MAKE IT

8 oz albacore tuna steak 5 cups halved organic cherry TUNA

tomatoes
Salt
2 cups finely diced organic O Cut your tuna steaks in half to
Sugar
cucumbers end up with six triangular
Organic cold-pressed olive oil pieces.
1½ tsp Himalayan sea salt
½ cup apple cider vinegar
Freshly ground black pepper O Dry-cure with a 4:1 mixture of
1 cup water
¼ cup chopped fresh organic basil salt to sugar, and use it to coat
1½ tsp salt the fish completely. Let the
Additional olive oil and vinegar to
1 medium red onion drizzle on salad fish rest for 20 to 30 minutes,
then shake off the loose cure
and rinse the fillets with ice-
cold water. Transfer the fish
to a plate and let it dry.
“Tuna confit O Stack the tuna into two 8-oz
c an easily b e mad e Mason jars, pouring olive oil in
between every piece as you go.
w ith seared tuna,
raw tuna, or even O Set water bath temperature to
c anned tuna.” 113°F using a precision cooker.
O Close jars and place into
water; cook for 90 minutes.
O Remove the Mason jars from
the water and put them in the
fridge to chill overnight.

PICKLED ONIONS

O Mix apple cider vinegar, water,

and 1½ tsp salt.
O Thinly slice red onion.
O Place sliced onion in a jar
and pour vinegar mixture over.
O Let sit for a minimum of 1 hour
or up to a week. Drain onion
slices before using.

SALAD
Photograph of Aja Naomi King by Matt Sayles

O Combine tomatoes, cucumbers,

and pickled onions in a bowl.
O Dust with Himalayan sea salt
and freshly ground black pepper.
O Remove chilled tuna from jars
and add to bowl.
O Drizzle with olive oil and apple
cider vinegar, and gently fold in
chopped basil.
O Salad is ready to serve.

King stars on the ABC series How to Get Away with Murder.
34Eat This, Not That!
 CELEBRITY

RECIPES

Ty Burrell’s Rotisserie Rib Roast YOU’LL NEED

I usually buy a 5-bone

(10-pound) semi-boneless
“Here’s one of my favorite recipes. I make it for Christmas brunch. beef rib roast (semi-boneless
I love it because it’s incredibly simple, which I kind of need … means ask the butcher to cut
off the chine bone, but leave
I’m a terrible multitasker. I also love it because it usually means the rib bones.) It’s not cheap,
I’m standing out in the snow in Utah, keeping warm by the grill, so the stakes are high that
which is the closest I’ll ever get to a vision quest. Oh, and also, I don’t ruin it. (Make no
mistake, I have ruined it.)
it’s delicious.”
4 Tbsp kosher salt
4 tsp coarse ground black
pepper

HOW TO MAKE IT

O The night before cooking,

I’ll season the roast with
the salt and pepper. I’ll put
the roast in a baking dish,
bones on the bottom, and
refrigerate overnight.
O Set up the grill for rotisserie,
if you have that type of
grill, cooking at low heat
(250-ish °F). Then I put my
drip pan in the middle, over
the unlit burners, and let
the grill preheat for 10 to
15 minutes. (If you don’t
have a rotisserie, just roast
it with indirect heat with
the same temp.)
O While the grill is preheating,
truss and spit the roast.
Also, it should come out of
the fridge an hour before it
goes on the spit.
O Put the spit on the rotisserie
and spin away. It usually
takes about 3 hours. I
generally take it off at
115°F and let it rest for at
least a half-hour, and it will
come up to medium rare.
O Remove the spit from the
grill and carve. (It’s insanely
hot so don’t brand yourself.)
O All the goodness in the drip
pan can go into Yorkshire
pudding, if you’re into that
Photograph of Ty Burrell provided by Ty Burrell

kind of thing. (We’re into

that kind of thing.)
O Also, and most importantly,
save the ribs for your
11:30 SportsCenter
watching binge. (We all
do that, right?)
O That’s it!

Burrell, star of Modern Family, hosts a weekly podcast, MOUTH FEELINGS, which discusses “the things you put in your mouth and the feelings that come out of it.”
He co-owns Beer Bar and Bar X, a beer garden and cocktail bar, in Salt Lake City and The Eating Establishment, a diner in Park City, Utah.
36Eat This, Not That!
 A few ingredients and a baking pan
are all you need to make a healthy,
budget-friendly meal your whole family
will enjoy. It’s time to rethink
the casserole.

They are one of the fastest, cheapest, and

smartest ways to get dinner on the table. But
casseroles don’t have to be the heavy cream-and-
cheese-laden calorie bombs of decades past.
These elevated—and inspired—takes on one-dish
meals are super flavorful and belly-flattening.
Plus, as long as you’ve got a microwave,
the question of what’s for dinner is solved for
the next several days. Time to get bakin’!

eatthis.com37
 Thai Chicken
and Rice
Casserole
with Peanut Sauce
HAN DS O N : 10 MI NU T ES
TOTAL T IM E: 35 MI NU T ES

Nonstick cooking spray

3 cups cooked brown rice*
2 cups shredded rotisserie
chicken
1 16-oz package frozen
Asian vegetables, thawed
(such as carrots, snap peas,
broccoli, and corn)
¾ cup reduced-sodium
chicken broth
¼ cup unsalted peanut butter
3 Tbsp lime juice
2 Tbsp reduced-sodium soy
sauce
2 Tbsp pure maple syrup
½ tsp ground ginger
¼ tsp crushed red pepper
Optional garnishes: shredded
carrot, thinly sliced fresh
jalapeño peppers, chopped
fresh cilantro, sliced green
onions, chopped unsalted
peanuts, and/or lime wedges

Preheat oven to 350°F. Coat

a 3-qt baking dish with cooking
spray. In a large bowl combine
rice, chicken, and frozen
vegetables.

In a small saucepan whisk

together the next seven
ingredients (through crushed
red pepper). Cook and stir over
medium heat until mixture is
just simmering and peanut
butter is melted and smooth.
Stir into rice mixture. Pour
into prepared baking dish.
Bake 20 to 25 minutes or until
lightly browned. Top with
shredded carrot, jalapeño
* TI P ! slices, cilantro, green onions,
Cook 1 cup dry brown rice peanuts, and/or lime wedges,
according to package
if desired.
directions. Drain,
if needed. Nutrition Facts
Serves 6

Amount per Serving

CALORIES 364
FAT 11 G (2 G SATURATED)
SODIUM 584 MG
FIBER 4 G
SUGAR 8 G
PROTEIN 27 G

38Eat This, Not That!

 Combo Pizza Casserole
H A ND S O N: 2 0 M IN U T ES / TOTAL T IM E: 1 H O U R
YOU’LL NEED
Nonstick cooking spray
1 Tbsp olive oil
8 oz sliced fresh button
mushrooms (3 cups)
1 medium onion, chopped
1 medium green sweet pepper,
chopped
TIP!
2 tsp minced garlic
As a general rule, fill
3 cups sliced stemmed fresh kale
your casserole dish about
1 12-oz package fully cooked
three-quarters of the way to
Italian-flavor chicken
the top. Overfilling it can make
sausage, sliced ½ inch thick
a mess, and underfilling it can
2 15-oz cans no-salt-added
cause the ingredients to
cannellini beans, rinsed and
overcook and dry out. drained
1 14.5-oz can no-salt-added
fire-roasted diced tomatoes,
undrained
1 cup lower-sodium marinara
sauce
1 tsp dried oregano, crushed
1 cup shredded part-skim
mozzarella cheese (4 oz)
12 whole grain melba toasts,
crumbled (¾ cup)
2 Tbsp sliced pitted ripe black
olives
Crushed red pepper
Chopped fresh basil and/or
oregano (optional)
HOW TO MAKE IT
O Preheat oven to 350°F.
Coat a 13×9-inch baking
dish or six 12- to 14-oz
individual casserole dishes
with cooking spray; set aside.
O In a very large skillet heat
oil over medium heat. Add
mushrooms, onion, green
pepper, and garlic. Cook,
stirring occasionally, 3 to
5 minutes or until vegetables
are nearly tender. Stir in kale
and chicken sausage. Cook and
stir 5 minutes more or until
kale has started to wilt.
O Remove from heat and stir
in beans, diced tomatoes,
marinara, and dried oregano.
Pour into prepared baking
dish(es).
O Bake 20 to 25 minutes or until
starting to bubble around the
edges. Sprinkle with cheese,
melba toast, and black olives.
Bake about 10 minutes more
or until cheese is melted.
Let stand 5 minutes before
serving. Top with crushed red
pepper and fresh basil and/or
oregano, if desired.
Nutrition Facts
Serves 6
Amount per Serving
CALORIES 363
FAT 12 G (3 G SATURATED)
SODIUM 688 MG
FIBER 9 G
SUGAR 9 G
PROTEIN 25 G
eatthis.com39
 Cauliflower
Macaroni and
Cheese
HAN DS O N : 20 MI NU T ES

TOTAL TIME: 1 HOUR 20 MINUTES

Nonstick cooking spray

1 10- to 12-oz package fresh riced
cauliflower
10 oz reduced-fat cheddar cheese,
shredded (2½ cups)
8 oz dry multigrain high-protein
elbow macaroni (2 cups)
2 cups milk (2%)
1 14.5-oz can reduced-sodium
chicken or vegetable broth
T I P! 1 Tbsp cornstarch
Buy cheese in a 1 tsp onion powder
block and shred it 1 tsp dry mustard
yourself— it will melt ½ tsp black pepper
much better. ⅛ tsp salt
Dash cayenne pepper
3 Tbsp grated Parmesan cheese
3 Tbsp whole wheat panko bread
crumbs
2 Tbsp snipped fresh parsley

Preheat oven to 350°F. Coat

a 13×9-inch baking dish with
cooking spray. Place riced
cauliflower, cheddar cheese, and
macaroni in baking dish. Toss
lightly to combine. In a large bowl
whisk together the next eight
ingredients (through cayenne
pepper). Pour over cauliflower
mixture; cover with foil.

Bake 30 minutes. Stir, re-cover, and

bake 20 minutes more. In a small
bowl combine Parmesan cheese,
panko, and parsley. Remove foil
and sprinkle topping over
casserole. Bake 10 to 15 minutes
or until topping is browned in
places and macaroni is tender.
Let stand at room temperature
5 minutes before serving.

Nutrition Facts
Serves 6

Amount per Serving

CALORIES 330
FAT 12 G (6 G SATURATED)
SODIUM 608 MG
FIBER 4 G
SUGAR 7 G
PROTEIN 26 G

40Eat This, Not That!

 TIP! Pork Chops
Want to peel away pounds? with Sweet Potatoes and Apples
Don’t peel your apples.
H A ND S O N: 2 0 M IN U T ES / TOTAL T IM E: 1 H O U R
Ursolic acid—a compound
found in the peel—is known
½ tsp salt
to boost muscle mass
and brown fat, which ½ tsp black pepper
Nonstick cooking spray
amps up calorie burn. 3 Tbsp apple cider or juice
2 Tbsp olive oil
3 Tbsp pure maple syrup
2 medium sweet potatoes,
peeled and cut into ½-inch 1 Tbsp coarse ground mustard
chunks (4 cups) 1 tsp chopped fresh thyme
½ cup chopped onion ¼ tsp ground cinnamon
3 red cooking apples, cored and
coarsely chopped
6 boneless pork top loin chops,
cut ½ inch thick (about Preheat oven to 350°F. Coat
1½ lb total) a 13×9-inch baking dish with
cooking spray.

In a very large skillet heat

1 Tbsp of the oil over medium
heat. Add sweet potatoes
and onion; cook 4 minutes,
stirring occasionally. Add
apples and cook 4 minutes
more (vegetables will not
be tender at this point).
Spoon vegetable mixture
into prepared baking dish.

In the same skillet heat

remaining 1 Tbsp oil over
medium-high heat. Add
pork chops and cook about
4 minutes or until lightly
browned on one side. Place
pork chops on top of vegetable
mixture, browned side up.
Season pork chops with
¼ tsp each salt and pepper.

In the same skillet combine

apple cider, maple syrup,
mustard, thyme, cinnamon,
and the remaining ¼ tsp each
salt and pepper. Bring just to a
boil. Pour over pork chops and
vegetables. Cover with foil.

Bake about 30 minutes or until

sweet potatoes are tender and
pork chops are just slightly
pink in the center (145°F).

Nutrition Facts
Serves 6

Amount per Serving

CALORIES 345
FAT 8 G (2 G SATURATED)
SODIUM 405 MG
FIBER 5 G
SUGAR 20 G
PROTEIN 29 G

eatthis.com41
 onut Shrimp Soup

e d Pe a r S o u p
ied Coc
Curr

h and R uas
t Sq
rnu
tte
Bu

Warmer of hearts,

Su
curer of colds, soother
of souls: Soup does
everything a comfort
food is supposed to do.
But did you know it
can also help you
blast belly fat?
I t a li a n We d d i n g S o
Tu r k e y up

ZERO
B E LLY

w
Ste
an
e Be
hit
dW
an
n
ke
ic
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42
 w
Ste
la
rtil
n To
a rd Soup
s s Ch

e
Swi

hick
and
at o,

Ancho C
P ot
e et
Sw
n,
ke
ic
Ch

ups! When cold weather sets in, there’s nothing quite like cozying up with a warm bowl
of soup. Soups and stews can be comforting, energizing, and fat-burning—but only
when you simmer up the right stuff. Too many bowls are brimming with calories,
sodium, and fat that don’t exactly align with your better-body goals. So we pulled
together six easy-to-make pots that will melt belly flab, boost your nutrient intake,
and help you stick to your diet—whether you are gluten-free, don’t eat dairy, or
pass on red meat. These soup-er hearty recipes will warm you up and fill you up,
all while packing in loads flavor. Grab a spoon! 

Find 150+ more belly-flattening recipes in the best-selling Zero Belly Cookbook!

SOUP
UP TO
SLIM
DOWN

eatthis.com43
 Butternut Squash
and Red Pear Soup
H A ND S O N: 2 5 M IN UT ES / TOTAL T IM E: 45 MI NU T ES

YOU’LL NEED HOW TO MAKE IT

1 Tbsp olive oil O In a 4-qt pot heat oil over

½ cup chopped shallots
1 tsp minced garlic
1 1½- to 2-lb butternut squash,
peeled, seeded, and cut into
1-inch chunks
2 fresh ripe red pears, cored
and chopped
2 to 2½ cups reduced-sodium
chicken broth
¼ tsp salt
⅛ tsp ground cinnamon
⅛ tsp black pepper
½ cup refrigerated unsweetened
almond milk
2 Tbsp salted roasted pumpkin
seeds (pepitas)
1 tsp chopped fresh sage
medium heat. Add shallots
and garlic. Cook and stir
4 to 6 minutes or until
nearly tender. Stir in squash,
pears, 2 cups of the broth,
the salt, cinnamon, and pepper.
Bring to a boil. Reduce heat
and simmer, covered, about
15 minutes or until squash and
pears are very tender.
O Using an immersion blender
(or working in batches in a
food processor or blender),
blend squash mixture until
smooth. Add almond milk and
enough of the remaining broth
to reach desired consistency.
If using a food processor or
blender, return soup to pot.
Heat through. Sprinkle with
pepitas and sage before serving.

SQUASH
FAT Nutrition Facts
High in hunger-taming fiber, Serves 4
vitamins, and minerals—
but low in calories— Amount per Serving
butternut squash has proven CALORIES 211
fat-burning, belly-
FAT 8 G (1 G SATURATED)
shrinking properties.
SODIUM 473 MG
FIBER 7 G
SUGAR 13 G
PROTEIN 6 G
Chicken and White Bean Stew
HAN DS O N: 2 5 M IN UT ES / TOTA L TI M E : 4 5 M IN U T ES

YOU’LL NEED HOW TO MAKE IT

1 Tbsp olive oil 1 8-oz can no-salt-added O In a 4-qt pot heat oil over
½ cup chopped onion tomato sauce medium heat. Add onion,
¼ tsp salt fennel, celery root, and carrot.
½ cup chopped fennel
Cook, stirring frequently,
½ cup chopped celeriac ¼ tsp black pepper
5 to 7 minutes or until onion
(celery root) 1 lb skinless, boneless chicken is tender.
½ cup chopped carrot breast halves, cut into
bite-size pieces O Add beans, broth, diced
1 15-oz can reduced-sodium tomatoes, tomato sauce, salt,
cannellini beans, rinsed and 2 cups chopped stemmed
chopped fresh kale and pepper. Bring to a boil.
drained
Reduce heat and simmer,
1 14.5-oz can reduced-sodium 1 Tbsp chopped fresh oregano
covered, 15 minutes. Stir in
chicken broth chicken and kale. Simmer,
1 14.5-oz can no-salt-added covered, 5 to 7 minutes more
diced tomatoes with basil, or until the chicken is no
garlic, and oregano longer pink. Top with oregano.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 349
FAT 7 G (1 G SATURATED)
SODIUM 629 MG
FIBER 16 G
SUGAR 13 G
PROTEIN 37 G

eatthis.com45
 Chicken, Sweet Potato,
and Swiss Chard Soup
H A ND S O N: 2 0 M IN U T ES / TOTAL T IM E: 40 MI NU T ES
YOU’LL NEED
1 Tbsp olive oil
1 8-oz package fresh button
mushrooms, quartered
(3 cups)
½ cup chopped onion
½ cup chopped celery
½ cup sliced parsnips
4 cups unsalted chicken broth
2 8-oz skinless, boneless
chicken breast halves
¾ tsp salt
¼ tsp black pepper
12 oz sweet potatoes, peeled
and cut into ¾-inch pieces
(2 cups)
3 cups coarsely chopped
stemmed Swiss chard
1 tsp chopped fresh thyme
¼ tsp chopped fresh rosemary
DIABETES
DEFENDER
Research shows that Swiss
chard contains at least
13 different antioxidants,
including anti-inflammatory
compounds that offer
protection against
type  2 diabetes.
46Eat This, Not That!
HOW TO MAKE IT
O In a 5- to 6-qt pot heat
oil over medium heat. Add
mushrooms, onion, celery,
and parsnips. Cook, stirring
occasionally, 5 to 7 minutes
or until vegetables are nearly
tender and mushrooms have
released their liquid.
O Stir in broth, chicken, salt,
and pepper. Bring to a boil.
Reduce heat and simmer
about 10 minutes. Stir in
sweet potatoes. Simmer
about 10 minutes more or
until the chicken is no longer
pink (165°F). Using tongs,
remove chicken to a cutting
board. Using two forks,
coarsely shred the chicken.
O Stir Swiss chard, thyme, and
rosemary into pot. Simmer
3 minutes more or until Swiss
chard is just wilted. Return
chicken to pot. Heat through.
Nutrition Facts
Serves 4
Amount per Serving
CALORIES 295
FAT 7 G (1 G SATURATED)
SODIUM 650 MG
FIBER 5 G
SUGAR 7 G
PROTEIN 32 G
Curried
Coconut
Shrimp Soup
HA N D S ON : 20 MINUTES
TOTAL T IME : 40 MINUTES

YOU’LL NEED

1 Tbsp olive oil

2 tsp minced garlic
1 tsp grated fresh ginger
2 cups sliced stemmed fresh
shiitake mushrooms
1 cup chopped red sweet pepper
½ cup chopped onion
½ cup sliced carrot
2 cups unsalted chicken broth
2 Tbsp green curry paste
2 tsp reduced-sodium soy sauce
12 oz fresh or frozen medium
shrimp, peeled and deveined
1 cup unsweetened light
coconut milk
1 cup cooked brown rice
Sliced green onions and/or torn
fresh basil

HOW TO MAKE IT

O In a 4-qt pot heat oil over

medium heat. Add garlic and
ginger. Cook and stir 15 to
30 seconds or until fragrant.
Stir in mushrooms, sweet
pepper, chopped onion, and
carrot. Cook, stirring
frequently, 5 minutes.
O Add broth, curry paste, and
soy sauce. Bring mixture to a
boil. Reduce heat and simmer
10 minutes. Add shrimp,
coconut milk, and brown rice.
Simmer 3 to 5 minutes more
or until shrimp are opaque.
O Top with green onions
and/or basil before
serving.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 291
FAT 9 G (5 G SATURATED)
SODIUM 690 MG
FIBER 4 G
SUGAR 4 G
PROTEIN 19 G
Ancho Chicken Tortilla Stew
HAN D S ON : 20 MINUTES / TOTAL T IME: 4 0 M IN UT ES

YOU’LL NEED HOW TO MAKE IT

1 Tbsp olive oil O In a 4- to 5-qt pot heat oil over

8 oz skinless, boneless chicken
thighs
½ cup chopped onion
½ cup chopped green sweet
pepper
1 tsp minced garlic
3 cups unsalted chicken broth
1 15-oz can reduced-sodium
black beans, rinsed and
drained
1 14.5-oz can no-salt-added
petite diced tomatoes
½ cup frozen fire-roasted corn
3 6-inch corn tortillas,
torn into 1-inch pieces
1 tsp ground cumin
½ tsp salt
½ tsp dried oregano, crushed
¼ to ½ tsp ground ancho chile
pepper
Sliced avocado, chopped fresh
cilantro, and/or lime wedges
(optional)
medium heat. Add chicken and
cook until browned on both
sides. Remove chicken from pot.
O Add onion, sweet pepper,
and garlic. Cook and stir 5 to
7 minutes or until vegetables
are nearly tender. Return
chicken to pot. Stir in the next
nine ingredients (through
ancho chile pepper). Bring to
a boil. Reduce heat and
simmer 10 to 15 minutes or
until chicken is done (175°F),
tortillas have softened, and
stew is slightly thickened,
stirring occasionally.
O Using tongs, remove chicken
to a cutting board. Using two
forks, shred chicken. Return
chicken to pot.
O If desired, top each serving
with avocado and/or cilantro,
and serve with lime wedges.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 295
FAT 7 G (1 G SATURATED)
SODIUM 610 MG
FIBER 9 G
SUGAR 7 G
PROTEIN 21 G

48Eat This, Not That!

Turkey Italian
Wedding Soup
H AN D S ON : 25 MINUTES / TOTAL T IME: 35 M IN UT ES

YOU’LL NEED O Add onion, celery, and carrot

to the same pot. Cook and
8 oz ground turkey
stir 5 to 7 minutes or until
¼ cup gluten-free bread crumbs onion is tender. Add broth
1 egg, lightly beaten and the remaining ½ tsp
1 tsp minced garlic salt and ⅛ tsp pepper. Bring
to a boil.
½ tsp Italian seasoning, crushed
¾ tsp salt O Stir in pasta and meatballs.
Return to boiling; reduce heat.
¼ tsp black pepper
Simmer, uncovered, about
1 Tbsp olive oil 8 minutes or until pasta is
½ cup chopped onion tender and meatballs are
½ cup sliced celery cooked through, stirring gently
occasionally. Stir in spinach
½ cup chopped carrot
until wilted.
6 cups unsalted chicken broth
4 oz dry gluten-free elbow pasta
(1 cup) Nutrition Facts
1 5-oz package fresh baby Serves 6
spinach, coarsely chopped
Amount per Serving
HOW TO MAKE IT CALORIES 226
FAT 9 G (2 G SATURATED)
O In a medium bowl combine
SODIUM 427 MG
turkey, bread crumbs, egg,
garlic, Italian seasoning, FIBER 2 G
¼ tsp of the salt, and SUGAR 1 G
⅛ tsp of the pepper. Stir PROTEIN 12 G
to combine. With wet
hands, shape meat mixture
into 1-inch balls, using
1 tsp for each.
O In a 5- to 6-qt pot heat oil over
medium heat. Add half
of the meatballs and cook
until browned on all sides,
about 3 minutes. Remove
from pot. Repeat with
remaining meatballs.

BALL OUT
This recipe swaps the
traditional Italian
meatballs made with beef
and pork for protein-rich
turkey, which slashes
saturated fat and
calories. 

eatthis.com49
 LOW
& SLOW
Mouthwatering
meals—packing
layers of rich flavor—
come to those
who wait.

Skinny
SLOW COOKER Short on time? Set it and forget it
with these fuss-free, no-guilt recipes.

Dump dinners, one-pot meals, lifesavers—whatever

you call ’em, slow cooker meals are great for easy, breezy
weeknight suppers. Simply pile in the ingredients
and let your machine do all the work. When it’s time
to gather ’round the dinner table (hours later!), a pot filled
with flavorful, ready-to-eat goodness will be waiting. These
globally inspired slow cooker recipes will save you time—
and take your taste buds on a trip around the world.

50Eat This, Not That!

African Chicken Peanut Stew
H A ND S O N: 20 M I N U T ES
S LOW CO O K : 6 TO 7 H O U RS ( LOW ) OR 3 TO 3 ½ H OU RS (HI GH)
P LU S 3 0 M I N U T ES ( H I GH )
YOU’LL NEED
3 lb bone-in chicken thighs,
skinned
1 lb sweet potatoes, peeled
and cut into ¾-inch
chunks
½ cup chopped onion
3 cups unsalted chicken
broth
⅓ cup creamy peanut
butter
2 Tbsp no-salt-added
tomato paste
2 tsp minced garlic
1 tsp grated fresh ginger
1 tsp ground cumin
1 tsp salt
¼ tsp black pepper
⅛ tsp cayenne pepper
3 cups coarsely chopped
stemmed fresh kale
1 14.5-oz can no-salt-
added diced tomatoes,
drained
¼ cup coarsely chopped
salted dry-roasted
peanuts
Lime wedges (optional)
HOW TO MAKE IT
O In a 5- to 6-qt slow
cooker combine
chicken, sweet potatoes,
and onion.
O In a bowl whisk together
1 cup of the broth and
the next eight
ingredients (through
cayenne pepper).
Whisk in remaining
broth. Pour broth
mixture over chicken
mixture in cooker.
Cover and cook on low
6 to 7 hours or high
3 to 3½ hours or until
chicken is done (175°F).
O Using tongs, transfer
chicken to a cutting
board. Remove and
discard bones. Coarsely Nutrition Facts
shred chicken. If using
Serves 6
low heat, turn to high.
Return chicken to
cooker and add kale Amount per Serving
and diced tomatoes. CALORIES 338
Cover and cook FAT 15 G (3 G SATURATED)
30 minutes more. Top SODIUM 632 MG
with peanuts before FIBER 6 G
serving. Serve with SUGAR 8 G
lime wedges, if desired. PROTEIN 29 G
eatthis.com51
 Sunday Dinner Pork Roast
with Vegetables
H A ND S O N: 20 M I NUTES
S LOW CO O K : 7 TO 8 HOUR S ( LOW )
O R 3 ½ TO 4 H OU RS ( HI GH)

YOU’LL NEED HOW TO MAKE IT

1 8-oz can no-salt-added O In a small bowl stir

tomato sauce together tomato sauce,
3 Tbsp honey honey, chili powder,
onion powder, dry
1 Tbsp chili powder
mustard, paprika,
1 tsp onion powder ½ tsp of the salt, the
1 tsp dry mustard garlic powder, and
1 tsp paprika ¼ tsp of the pepper.
Set aside.
¾ tsp salt
½ tsp garlic powder O Heat a large nonstick
skillet over medium-
½ tsp black pepper
high heat. Add pork
1 2½- to 3-lb boneless roast and cook 8 minutes
pork sirloin roast or until browned on all
1½ lb small round red sides. Cool slightly and
potatoes, quartered brush half of the
1½ lb multicolor carrots, tomato-honey mixture
halved lengthwise on all sides of pork.
1 medium red onion, cut O In a 5- to 6-qt slow
into ½-inch-thick cooker combine
wedges
potatoes, carrots,
and onion. Sprinkle
vegetable mixture
with remaining ¼ tsp
salt and pepper.
Place pork on top of
vegetables in cooker.
Drizzle remaining
tomato-honey mixture
over pork. Cover and
cook on low 7 to 8 hours
or high 3½ to 4 hours or
until center of pork
roast reaches 145°F.
O Transfer pork from
cooker to a cutting
board. Let stand 3
minutes. Slice pork and
serve with vegetables.

Nutrition Facts
Serves 8

Amount per Serving

CALORIES 319
FAT 3 G (1 G SATURATED)
SODIUM 405 MG
FIBER 6 G
SUGAR 16 G
PROTEIN 36 G

52Eat This, Not That!

Caribbean
Beef Stew
HAN D S ON : 15 MINUT ES
S LOW C OOK: 7 TO 8 HOURS
( LOW ) O R 3½ TO 4 HOURS
( H I G H ) P LU S 30 MINUTES
(HIGH)

YOU’LL NEED

Nonstick cooking spray

1 lb beef stew meat
12 oz sweet potatoes,
peeled and cut into
1-inch chunks (2 cups)
1 10-oz can no-salt-added
diced tomatoes with
green chiles, such as
Rotel brand
½ cup chopped onion
½ cup sliced celery
1 cup reduced-sodium beef
broth
3 Tbsp no-salt-added
tomato paste
2 Tbsp packed brown sugar
2 tsp minced garlic
2 tsp grated fresh ginger
½ tsp salt
½ tsp ground allspice
¼ tsp black pepper
⅛ tsp ground cinnamon
½ cup frozen green peas

HOW TO MAKE IT

O Coat a large skillet with

cooking spray. Heat SWEET SPUDS
skillet over medium- Delicious and low-calorie,
high heat. Add beef and
sweet potatoes are
cook 6 minutes or until
browned on all sides. nutritional powerhouses
brimming with satiety-
O In a 3½- or 4-qt slow boosting protein, belly-filling
cooker combine beef fiber, and loads of
and the next four vitamin A!
ingredients (through
celery). In a small bowl
whisk together broth
and the next eight
ingredients (through
cinnamon). Pour over Nutrition Facts
meat mixture in cooker. Serves 4
Cover and cook on low
7 to 8 hours or high Amount per Serving
3½ to 4 hours. CALORIES 303
FAT 5 G (2 G SATURATED)
O If using low heat, turn
to high. Stir in peas. SODIUM 575 MG
Cover and cook FIBER 6 G
30 minutes more. SUGAR 15 G
PROTEIN 29 G

eatthis.com53
54Eat This, Not That!
 Chipotle- YOU’LL NEED HOW TO MAKE IT

Orange 1 2½- to 3-lb boneless

pork shoulder roast,
O In a 3½- or 4-qt slow
cooker combine pork and
Carnitas trimmed of fat and cut
into 3-inch chunks
onion. In a small bowl
whisk together orange
Tacos ½ cup chopped onion juice, cumin, chipotle,
H A ND S O N: 25 M I N U T ES ½ tsp orange zest (set oregano, salt, and black
S LOW CO O K : 8 TO 10 aside) pepper. Pour over pork
H OU RS ( LOW ) O R mixture in cooker.
½ cup orange juice
4 TO 5 H OU RS ( H I G H )
1 Tbsp ground cumin O Cover and cook on low
8 to 10 hours or high
1 Tbsp finely chopped
canned chipotle 4 to 5 hours. Remove
pepper in adobo sauce meat from cooker.
Shred meat using two
1 tsp dried oregano, forks. Stir in orange
crushed
zest, vinegar, and
¾ tsp salt enough cooking liquid
PREFER ¼ tsp black pepper to moisten meat.
CHICKEN OVER 2 tsp red wine vinegar O Serve meat in tortillas
PORK? 18 6-inch corn tortillas, with cabbage, radishes,
Simply swap out the protein warmed cheese, and cilantro.
in this recipe and use 1 cup shredded red If desired, top each
skinless, boneless chicken cabbage taco with 2 tsp Orange
thighs (cut into 2-inch ½ cup matchstick-sliced Crema.
pieces) instead. radishes O Orange Crema: In a
½ cup crumbled queso small bowl combine
fresco ¾ cup plain fat-free
Greek yogurt and ½ tsp
½ cup chopped fresh orange zest. Stir in
cilantro 2 to 3 Tbsp fat-free
Orange Crema (recipe milk to reach drizzling
follows) (optional) consistency. Yields
about ¾ cup.

Nutrition Facts
Serves 3

Amount per Serving

CALORIES 372
FAT 12 G (4 G SATURATED)
SODIUM 482 MG
FIBER 6 G
SUGAR 6 G
PROTEIN 30 G

eatthis.com55
 Korean Beef and Carrots
with Snap Peas
H A ND S O N: 15 M I NUTES
S LOW CO O K : 7 TO 8 HOUR S ( LOW ) OR 3 ½ TO 4 HOUR S ( HIGH)
P LU S 15 M I N U T ES ( HIGH)

YOU’LL NEED HOW TO MAKE IT

1 lb beef stew meat O Season beef with black

CAN'T FIND
FRESH SNAP PEAS?
Head to your grocer's
freezer section. Top brands
(like Birds Eye Steamfresh)
flash-freeze snap peas at the
peak of freshness to lock in
flavor and nutrients.
¼ tsp black pepper
⅛ tsp salt
2 tsp olive oil
1 8-oz package sliced
fresh button
mushrooms
2 cups frozen pearl onions
3 Tbsp reduced-sodium
soy sauce
1 Tbsp packed brown sugar
1 Tbsp lime juice
2 tsp minced garlic
¼ tsp crushed red pepper
2 cups packaged julienne-
cut carrots
1 8-oz package fresh snap
peas
2 cups hot cooked quinoa
Chopped fresh cilantro
and/or sriracha sauce
(optional)
pepper and salt. In a
large skillet heat oil
over medium-high
heat. Add beef and cook
5 minutes or until
browned on all sides.
O In a 3½- or 4-qt
slow cooker combine
the browned meat,
mushrooms, and pearl
onions. In a small bowl
whisk together soy
sauce, brown sugar,
lime juice, garlic, and
crushed red pepper.
Pour over meat mixture
in cooker. Cover and
cook on low 7 to 8 hours
or high 3½ to 4 hours.
O If using low heat, turn to
high. Stir in carrots and
snap peas. Cover and
cook 15 minutes more.
Serve over quinoa. If
desired, sprinkle with
cilantro and/or drizzle
with sriracha.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 390
FAT 10 G (3 G SATURATED)
SODIUM 641 MG
FIBER 7 G
SUGAR 15 G
PROTEIN 34 G

56Eat This, Not That!

Louisiana-Style
Red Beans and Rice
H A ND S O N: 10 M I N UTES
S LOW CO O K : 8 H O U RS ( LOW ) OR 4 HOUR S ( HIGH)
P LU S 1 H OU R ( H I GH)

YOU’LL NEED HOW TO MAKE IT

1 cup dried small red beans O Rinse beans. In a large

2½ cups unsalted chicken
broth
½ cup chopped onion
½ cup chopped celery
½ cup chopped green
sweet pepper
1 bay leaf
2 tsp minced garlic
1 tsp dried thyme, crushed
¼ tsp cayenne pepper
2 8.8-oz pouches cooked
whole grain brown rice
1 12-oz package fully
cooked andouille-style
chicken sausage links,
sliced ½-inch thick
½ tsp salt
¼ tsp black pepper
Sliced green onions
pot combine beans and
4 cups water. Bring to
boiling; reduce heat.
Simmer, uncovered,
10 minutes. Remove
from heat. Cover and let
stand 1 hour. Drain and
rinse beans.
O In a 4- to 5-qt slow
cooker combine beans
and the next eight
ingredients (through
cayenne pepper). Cover
and cook on low 8 hours
or high 4 hours.
O If using low heat, turn
to high. Stir in rice,
sausage, salt, and black
pepper. Cover and cook
1 hour more. Remove
and discard bay leaf.
Top with green onions
before serving.

Nutrition Facts
Serves 6

Amount per Serving

CALORIES 329
FAT 7 G (1 G SATURATED)
SODIUM 547 MG
FIBER 8 G
SUGAR 2 G
PROTEIN 21 G

eatthis.com57
 Sheet Pan
SUPPERS
Most likely in your kitchen already,
the humble sheet pan offers a simple
foundation for many healthy meals that you can
pop into your oven. These quick, family-friendly
recipes are cooked on a single pan—making ’em
a breeze to prepare any day of the week
(and one pan means dishwashing is minimal).
You’ll want to add these tasty one-sheeters
to your weekly rotation.

58Eat This, Not That!

eatthis.com59
Cherry-Coffee Rubbed Pork
with Smashed Parmesan Potatoes
H A ND S O N: 20 M I NUTES
TOTA L TI M E : 1 H O UR 15 M I N UTES

YOU’LL NEED HOW TO MAKE IT

8 small red potatoes O Preheat oven to 425°F.

(1½ to 2 inches in Line a 15×10-inch
diameter) (about 8 oz) baking pan with foil.
2 Tbsp butter, melted Prick potatoes with a
fork and place on one
1 Tbsp olive oil
half of the prepared
1 1-lb pork tenderloin baking pan. Bake
1 Tbsp water 25 minutes.
½ tsp instant espresso O Holding a folded dish
coffee powder
towel, gently press
¼ cup cherry preserves down on one potato at a
(large pieces snipped) time to flatten to about
½ tsp black pepper ½-inch thickness. In a
½ tsp paprika small bowl stir together
butter and oil. Brush half
¼ tsp salt
of the butter mixture
¼ tsp garlic powder onto both sides of the
¼ tsp onion powder smashed potatoes.
¼ tsp dry mustard O Place pork on the other
8 oz fresh broccolini or half of the pan. In a
small broccoli florets, small bowl stir together
trimmed the water and espresso
2 Tbsp freshly grated powder until dissolved.
Parmesan cheese Stir in preserves, ¼ tsp
2 tsp chopped fresh thyme of the pepper, and the
next five ingredients
(through dry mustard).
Brush over the pork.
Bake 15 minutes. Add
broccolini to the pan and
brush with remaining
butter mixture. Turn the
potatoes. Bake 15 to
20 minutes more or until
pork is done (145°F),
potatoes are golden
and crisp, and broccolini
is tender, adding
Parmesan, thyme, and
remaining pepper to
potatoes the last 5
minutes of baking time.
O Remove pork from
pan to a cutting board
and tent with foil.
Let stand 10 minutes
before carving.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 331
FAT 12 G (5 G SATURATED)
SODIUM 320 MG
FIBER 3 G
SUGAR 11 G
PROTEIN 27 G
 Italian Turkey Burgers
with Roasted Brussels Sprouts
HA NDS O N: 20 MI NUT ES
TOTAL T IM E : 40 MI N U T ES

YOU’LL NEED HOW TO MAKE IT

Nonstick cooking spray O Preheat oven to 425°F.

1 egg, lightly beaten
3 Tbsp freshly grated
Parmesan cheese
3 Tbsp fine dry whole
wheat bread crumbs
1 tsp Italian seasoning,
crushed
½ tsp black pepper
1 lb 93% lean ground
turkey
12 oz Brussels sprouts,
trimmed and halved
1 Tbsp balsamic vinegar
1 Tbsp olive oil
CUTTI NG ⅛ tsp salt
CARBS? ½ cup lower-calorie pasta
sauce, such as Ragú
Swap out the bun for lettuce
Old World Style Light
leaves. Ditching the starchy
⅓ cup shredded part-skim
bun will save you nearly
mozzarella cheese
130 calories.
4 reduced-calorie wheat
hamburger buns, split
and toasted
1 cup fresh arugula
Coat a 15x10-inch baking
pan with cooking spray.
O In a large bowl stir
together egg, Parmesan,
bread crumbs, ½ tsp of
the Italian seasoning,
and ¼ tsp of the pepper.
Add turkey and stir
just to combine (do not
overmix). Form into four
¾-inch-thick patties.
Place on one half of the
prepared baking pan.
O Place Brussels sprouts
on the other half of
the pan. Drizzle with
vinegar and oil; sprinkle
with salt and the
remaining ½ tsp Italian
seasoning and ¼ tsp
pepper. Toss to coat.
O Bake 10 minutes. Turn
turkey burgers and top
with pasta sauce and
mozzarella. Bake about
10 minutes more or until
burgers are cooked
through (165°F), cheese
is melted, and Brussels
sprouts are browned
and tender.
O Place burgers on buns
and top with arugula.
Serve with Brussels
sprouts.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 401
FAT 17 G (6 G SATURATED)
SODIUM 635 MG
FIBER 10 G
SUGAR 8 G
PROTEIN 35 G

eatthis.com61
Steak Fajitas
HANDS O N: 25 MIN U T ES
TOTAL T IM E : 4 5 M I N U T ES

YOU’LL NEED HOW TO MAKE IT

2 red, yellow, orange, O Preheat broiler. In a

and/or green sweet
peppers, sliced
(2 cups)
1 cup sliced red onion
4 tsp vegetable oil
½ tsp salt
½ tsp black pepper
1 Tbsp chili powder
2 tsp ground cumin
½ tsp dried oregano,
crushed
12 oz beef flank steak
8 6-inch white corn
tortillas, warmed
1 avocado, halved, seeded,
peeled, and thinly
sliced
Lime wedges, plain fat-free
Greek yogurt, and/or
crumbled Cotija
cheese (optional)
medium bowl combine
the sweet peppers,
onion, 2 tsp of the oil,
¼ tsp of the salt, and
¼ tsp of the black
pepper; set aside.
O In a small bowl combine
chili powder, cumin,
oregano, and remaining
2 tsp oil, ¼ tsp salt, and
¼ tsp black pepper.
Trim fat from steak.
Using a sharp knife, score
a diamond pattern in
both sides of steak.
Using your hands, rub
spice mixture onto both
sides of steak. Place
steak on a 15×10-inch
baking pan.
O Broil steak 4 to 6 inches
from the heat 6 minutes.
Turn steak and add
sweet peppers and
onion to the pan around
the steak. Broil 5 to
7 minutes more or
until vegetables are
lightly charred and
steak reaches desired
doneness (145°F for
medium).
O Transfer steak to a
cutting board and cover
loosely with foil; let
stand 5 minutes. Toss
pepper mixture with pan
juices. Thinly bias-slice
steak across the grain.
Serve steak and pepper
mixture in the tortillas
and top with avocado.
If desired, serve with
lime wedges, yogurt,
and/or cheese.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 312
FAT 16 G (3 G SATURATED)
SODIUM 396 MG
FIBER 6 G
SUGAR 3 G
PROTEIN 21 G
 Orange Shrimp Dinner
H A ND S O N: 25 M I N UTES
TOTA L TI M E : 40 M I NUTES
YOU’LL NEED
2 oranges
3 Tbsp Asian sweet chili
sauce
1 Tbsp reduced-sodium
soy sauce
2 cloves garlic, minced
½ tsp grated fresh ginger
¼ tsp crushed red pepper
1 lb fresh or frozen jumbo
shrimp, thawed,
peeled and deveined
4 heads baby bok choy,
halved lengthwise
2 cups sugar snap peas
½ cup bias-sliced carrots
1 Tbsp canola oil
¼ tsp salt
¼ tsp black pepper
Toasted sesame seeds
S HRIMP LY
T HE B EST
Shrimp is one of the most
protein-dense foods you can find:
Each 4-ounce serving packs a
whopping 25 grams. And the
crustacean is an excellent
source of selenium, a mineral
that maintains
heart health.
HOW TO MAKE IT
O Preheat oven to 425°F.
Line a 15×10-inch
baking pan with foil.
Remove ¼ tsp zest and
squeeze 1 Tbsp juice
from one of the oranges.
Cut the second orange
into wedges; set aside.
O In a large bowl whisk
together the orange
zest, orange juice, and
the next five ingredients
(through crushed red
pepper). Add shrimp and
toss to coat; set aside.
O Arrange bok choy (cut
side up), snap peas, and
carrots on the prepared
baking pan. Brush with
oil and sprinkle with
salt and pepper.
O Roast, uncovered,
10 minutes. Add shrimp
on top of vegetables.
Roast 5 minutes more
or until bok choy halves
are lightly charred
and shrimp is opaque.
Remove from oven.
Divide among four
serving plates.
Sprinkle with sesame
seeds and serve with
orange wedges.
Nutrition Facts
Serves 4
Amount per Serving
CALORIES 196
FAT 4 G (0 G SATURATED)
SODIUM 655 MG
FIBER 3 G
SUGAR 13 G
PROTEIN 23 G
63
 Oven-Fried Chicken
with Curried Vegetables
HA NDS O N: 15 MI N U T ES
TOTAL T IM E : 35 M IN U T ES
YOU’LL NEED
5 tsp olive oil
2 tsp stone-ground
mustard
2 tsp curry powder
½ tsp salt
2 cups cauliflower florets
1 medium red onion, cut
into ½-inch-thick
wedges
8 oz russet potatoes,
peeled and cut into
¾-inch chunks (1 cup)
4 6-oz skinless, boneless
chicken breast halves
2 eggs, lightly beaten
⅓ cup all-purpose flour
1 cup panko bread crumbs
¼ cup plain fat-free Greek
yogurt (optional)
2 Tbsp chopped fresh
cilantro (optional)
2 to 3 tsp water (optional)
Nutrition Facts
Serves 4
Amount per Serving
CALORIES 394
FAT 12 G (2 G SATURATED)
SODIUM 478 MG
FIBER 4 G
SUGAR 4 G
PROTEIN 44 G
CAULIFLOWER
POWER
One of the best foods to help
you lose weight? Cauliflower.
With loads of fiber and
vitamins C and B, the
cruciferous veggie is a great
detoxifier and body
regulator.
64
HOW TO MAKE IT
O Preheat oven to 425°F.
Line a large baking
sheet with foil.
O In a large bowl whisk
together 4 tsp of the
olive oil, the mustard,
1 tsp of the curry
powder, and ¼ tsp of the
salt. Add cauliflower,
onion, and potatoes.
Toss to coat. Spread in
an even layer on one
half of the prepared
baking sheet.
O Place eggs in a shallow
dish. Place flour in a
second shallow dish.
In a third shallow dish
combine panko and the
remaining 1 tsp olive oil,
1 tsp curry powder, and
¼ tsp salt. Dip chicken in
flour, then egg, then
panko mixture to coat.
Place chicken on the
other half of the
baking sheet.
O Bake 20 to 25 minutes
or until chicken is no
longer pink (165°F) and
vegetables are tender
and browned.
O Meanwhile, if desired,
in a small bowl stir
together yogurt,
cilantro, and the
water. If needed,
add additional water
to reach desired
consistency. Drizzle
over chicken.
Sweet and Spicy
Glazed Salmon
with Roasted Green Beans,
Cherry Tomatoes, and Yellow Squash
H A N D S O N : 15 MINUT ES
TOTA L T IM E: 4 0 MINUT ES

YOU’LL NEED

Nonstick cooking spray

2 cups cherry tomatoes
8 oz fresh green beans,
trimmed
1 medium yellow squash,
halved lengthwise and
cut into ½-inch-thick
slices
2 Tbsp olive oil
¼ tsp salt
¼ tsp black pepper
1 Tbsp pure maple syrup
1 Tbsp reduced-sodium
soy sauce
2 cloves garlic, minced
⅛ tsp cayenne pepper
1 1-lb fresh skinless
salmon fillet

HOW TO MAKE IT

O Preheat oven to 425°F.

Line a 15×10-inch
baking pan with foil.
Coat foil with cooking
spray.
O Place tomatoes, green
beans, and squash in
the prepared baking
pan. Drizzle with oil
and sprinkle with salt
and pepper. Stir to coat.
Arrange in an even
layer on the pan. Roast
10 minutes.
O Meanwhile, in a small
bowl whisk together
maple syrup, soy sauce,
garlic, and cayenne
pepper.
Nutrition Facts
O Push vegetables to one Serves 4
side of the baking pan.
Place salmon on other
Amount per Serving
side of pan. Brush with
the maple syrup mixture. CALORIES 281
Roast 10 to 15 minutes FAT 14 G (2 G SATURATED)
more or until fish flakes SODIUM 342 MG
easily (145°F) and FIBER 3 G
vegetables are tender. SUGAR 8 G
PROTEIN 25 G

eatthis.com65
 BERRY COOL
TWISTS
ON CLASSIC
TREATS

66Eat This, Not That!

 -
Decadent hybrids to satisfy
your sweet tooth—
without destroying your diet.

eatthis.com67
 YOU’LL NEED HOW TO MAKE IT

3 Golden Delicious apples, 4 4-inch flour tortillas O Preheat oven to 375°F.

peeled, cored, and chopped Nonstick cooking spray In a large saucepan stir
(about 3 cups) together apples, the water,
⅓ cup quick-cooking rolled oats
½ cup water 2 Tbsp of the maple syrup, 3 tsp
2 Tbsp chopped walnuts of the flour, and ¼ tsp of the
3 Tbsp pure maple syrup
⅛ tsp salt cinnamon. Cook over medium
4 tsp all-purpose flour heat, stirring frequently, about
1 Tbsp butter, melted
¾ tsp ground cinnamon 20 minutes or until apples are
Caramel-flavor ice cream crisp-tender and liquid is
1 Tbsp sugar topping (optional)
ACTIVE TIME: nearly evaporated. Remove
35 MINUTES from heat; let cool slightly.

T O TA L T I M E : O Meanwhile, line a baking sheet

40 MINUTES with parchment paper. In a
small bowl stir together sugar
and ¼ tsp of the cinnamon.
Lightly coat tortillas on both
sides with cooking spray.
TRY THIS Sprinkle both sides evenly with
SWEET NEW the cinnamon-sugar mixture.
Place tortillas on the prepared
TAKE ON baking sheet. Bake 6 minutes.
Turn tortillas and lightly coat
TOSTADAS with more cooking spray.
Bake 2 to 4 minutes more or
until edges are lightly golden.
Let cool (tortillas will crisp
as they cool).
O In a small bowl combine
oats, walnuts, salt, and the
remaining 1 tsp flour and
¼ tsp cinnamon. Stir in melted
butter and remaining 1 Tbsp
maple syrup.
O Spoon apples onto tortillas.
Top with oat mixture. Bake 10 to
12 minutes or until topping
is golden. Let cool 10 minutes
before serving. Drizzle with
caramel topping, if desired.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 243
FAT 7 G (2 G SATURATED)
SODIUM 105 MG
FIBER 5 G
SUGAR 26 G
PROTEIN 3 G

68Eat This, Not That!

A C T I V E T I M E : 1 5 M I N U T E S / T O TA L T I M E : 2 5 M I N U T E S

YOU’LL NEED HOW TO MAKE IT

4 1-oz slices purchased angel O Preheat oven to 350°F.

food cake, cut into ¾-inch Arrange cake cubes in a single
cubes (3 cups) layer on a baking sheet. Bake
3 cups light vanilla ice cream or 9 to 11 minutes or until cake
low-fat vanilla frozen yogurt is crisp and golden brown.
2 cups fresh or frozen Let cool completely.
unsweetened strawberries, O In a blender or food processor
thawed
combine ice cream, the 2 cups
1 cup fat-free milk strawberries, and the milk.
½ cup frozen light whipped Cover and blend or process
dessert topping until smooth. If desired,
4 fresh or frozen unsweetened reserve four toasted cake
strawberries, thawed cubes for garnish. Stir in
remaining toasted cake cubes.
O Pour ice cream mixture into
Nutrition Facts glasses. Top each with
Serves 4 whipped topping and a
strawberry (and a cake cube,
Amount per Serving if desired). Serve immediately.
CALORIES 346
FAT 7 G (4 G SATURATED)
SODIUM 323 MG
FIBER 2 G
SUGAR 42 G
PROTEIN 10 G

STRAWBERRY
SHORTCAKE
YOU CAN
SIP!

eatthis.com69
 DOUBLE
THE CHOCOLATE,
DOUBLE THE
“YUM!”

70Eat This, Not That!

 YOU’LL
GO BANANAS
OVER THESE
BABIES!

ACTIVE TIME:
20 MINUTES
T O TA L T I M E :
5 HOURS 45 MINUTES
TO OVERNIGHT

YOU’LL NEED

18 reduced-fat vanilla wafers

1½ 8-oz packages reduced-fat
cream cheese (neufchatel),
softened
1 ripe banana, mashed (½ cup)
¼ cup whole milk Greek yogurt
⅓ cup sugar
¼ cup fat-free milk
1 egg, lightly beaten
1½ tsp vanilla extract
1 cup frozen light whipped
dessert topping
½ banana, cut into 12 thin slices

HOW TO MAKE IT

O Preheat oven to 350°F.

Line twelve 2½-inch muffin
cups with foil bake cups.
Place one wafer in the bottom
of each muffin cup. Coarsely
crush remaining six wafers.
Set aside.
O In a medium mixing bowl beat
cream cheese, the mashed
banana, and yogurt with an
electric mixer until combined.
Beat in sugar, milk, egg, and
vanilla just until combined
(do not overbeat; mixture may
appear lumpy). Spoon filling
into each prepared cup.
Nutrition Facts O Bake 20 minutes or until set.
Serves 12 Cool in muffin pan on a wire
rack 5 minutes (centers may
Amount per Serving dip slightly as they cool.)
Remove cheesecakes from
CALORIES 152
pan. Cool on wire rack 1 hour.
FAT 8 G (5 G SATURATED)
Cover and chill 4 to 24 hours.
SODIUM 151 MG
FIBER 0 G O Top each cheesecake
SUGAR 11 G with whipped topping,
PROTEIN 3 G reserved crushed wafers,
and banana slices.

72Eat This, Not That!

 YOU’LL NEED

¼ cup sugar
¼ cup unsweetened cocoa powder
1½ cups low-fat milk (1%)
Nonstick cooking spray
10 marshmallows
1 graham cracker (2½-inch
square), coarsely crumbled
1 Tbsp miniature semisweet
chocolate chips

HOW TO MAKE IT
ACTIVE TIME:
25 MINUTES O In a small saucepan combine
T O TA L T I M E : sugar and cocoa. Whisk in all
6 HOURS but 2 Tbsp of the milk. Cook
30 MINUTES and stir over low heat until
TO OVERNIGHT sugar is completely dissolved.
O Line an 8×8-inch baking pan
with parchment paper,
extending parchment beyond
edges of pan. Pour cocoa
mixture into lined pan. Cover
and freeze at least 6 hours or
TWO
up to overnight.
TREATS IN ONE?
O Preheat broiler. Line a
S’MORE baking sheet with foil and
TO LOVE. coat foil with cooking spray.
Place marshmallows on
prepared baking sheet. Broil
marshmallows 4 to 5 inches
from the heat 1 to 2 minutes or
until marshmallows are lightly
browned and puffed. Let cool
5 minutes.
O Using the parchment, lift
frozen cocoa mixture from pan.
Remove parchment. Break
mixture into chunks and place
in a food processor with
remaining 2 Tbsp milk. Cover
and process until smooth.
Add six of the toasted
marshmallows and continue
to process until very smooth.
Pour into four mugs. Top each
with one of the remaining
marshmallows, graham cracker
crumbs, and chocolate chips.
Serve immediately or refreeze.

Nutrition Facts
Serves 4

Amount per Serving

CALORIES 186
FAT 3 G (2 G SATURATED)
SODIUM 64 MG
FIBER 2 G
SUGAR 30 G
PROTEIN 5 G

eatthis.com73
Photograph by Colin Clark

OU KNOW THOSE GRIPPINGLY INTENSE
movie scenes where the characters’
lives are frantically slipping away
and they see a bright light moments
before death? Well, that’s exactly
what happened to Seamus Mullen
a few years ago. Except this wasn’t a
movie. This was his (very) real life.
One that nearly ended far too soon.
Seamus was born and raised on
a farm in Vermont, where his
parents and grandmother Mutti
fed him freshly prepared, whole
ingredients. Yet typical teenage-
boy behavior throughout boarding
school (like junk-food binging), then
unhealthy eating habits revolving
around carbs and crap in college,
launched Seamus into a downward
health spiral.
After years of culinary training
in Spain (where bread, rice, and
noodles dominated his diet),
Seamus moved to New York City
and eventually opened two of his
own restaurants, Tertulia (closed
in July after a seven-year run)
and El Colmado, which he runs
today. During that time, he wrote
76Eat This, Not That!
of growing physical pains and
rapidly declining general health
B R E A K FA S T
to the notoriously diicult life of
running a professional kitchen. But Soft Scrambled Eggs
it soon became clear that there was with Avocado, Chia Seeds,
something seriously wrong—and Smoked Salmon, and Kale
he needed help. Several trips to the
SERVES 2–4
ER led to a diagnosis of rheumatoid
arthritis, a chronic inflammatory This dish can come together
autoimmune disease, which Seamus quickly on a weekday morning,
struggled with for years. Feeling but it’s also perfect for a leisurely
horrible was his new normal. weekend brunch. Chia seeds give
Then one day, Seamus hit rock the eggs an especially creamy
bottom: At the end of filming a texture, as does just a bit of
food show, he could barely stand grass-fed butter.
and felt feverish. Seamus was being INGREDIENTS
treated with immunosuppressants
5 large pastured eggs
and anti-inflammatory drugs—as
2 tablespoons unsalted grass-fed butter,
well as pain meds, to which he cut into small pieces
had become addicted—and he had 1 tablespoon chopped fresh dill
gotten used to the severe flare-ups 1 teaspoon chia seeds
and awful side efects, but this time 2 ounces smoked wild salmon, thinly sliced
was diferent. By the time he arrived
1 tablespoon olive oil
at the hospital, his temperature had
4 Tuscan kale leaves, thinly sliced
hit 106 degrees.
1 garlic clove, thinly sliced
“The only thing that kept my
1 avocado, pitted, peeled, and cut into
brain from frying in the intensive ½-inch pieces
care unit was plunging in and out Sea salt and freshly ground black pepper
of an ice bath,” Seamus shares.
“I developed a cyclic headache so DIRECTIONS
severe that I couldn’t even see, and O Lightly beat the eggs in a medium bowl.
I slipped into unconsciousness. Fold in the butter, dill, chia seeds, and
In that murky pain, I began to smoked salmon.
feel as if I were floating up … and O In a medium-size well-seasoned cast-iron
a celestial sunlight glowed above. or nonstick skillet, heat the olive oil over
I started drifting toward the light medium-low heat. Add the kale and cook,
stirring, to gently wilt, about 1 minute.
in this peaceful, efortless ascent.
Add the garlic and stir for another minute,
I could feel that I was dying. In then add the egg mixture. With a silicone
that moment, it would’ve been spatula, gently fold the egg mixture until
so easy to just give up, but I dug creamy and lightly scrambled but still a
my fingers in and started pulling little moist. Fold in the avocado at the very
last minute, season with salt and pepper,
myself back to life. As I got farther and serve right away.
and farther away from the light, I
started hearing beeping noises and
voices, and eventually I regained
consciousness.”
Here, Seamus details more of Check out
Seamus’ cookbook
his incredible story and inspiring that inspired this
transformation—including easy, article at
amazon.com and
chef-quality recipes (demonstrating barnesandnoble
how he eats in a typical day) and .com.
exclusive excerpts from his latest
cookbook, Real Food Heals.
Reprinted from Real Food Heals by arrangement with Avery Books, a member of Penguin Group (USA) LLC,
A Penguin Random House Company. Copyright © 2017, Seamus Mullen
 That’s what it took for me to
completely change my life, my
diet, my fitness, and my overall
well-being. I knew that something
had to change or the next time
this happened, I wouldn’t survive.
Through this experience, I began
to learn the importance of being
an active participant in my own
well-being, and in doing so, for
the first time in years I no longer
felt helpless. Instead, I came to
understand that the decisions
I made directly afected the quality
of my health.
I realized that my poor health
was directly linked to my carb- and
sugar-driven diet. I started exercising
and eliminated gluten and grains,
refined sugar, factory-farmed meat,
and dairy from my diet, instead
eating mainly vegetables and good
proteins and fats. Over the past five
years, I’ve fed my microbiome—the
complex system of bacteria that
lives in and on us—with foods that
support a healthy and diverse
population of bacteria, not with
food-like substances that have a
damaging efect on health.
Not only have I avoided the
emergency room, I’ve shocked
doctors and everyone who knows
me with my great health. At every
checkup, the biomarkers of my
disease are now nonexistent. And The Tenets of Real Food Heals
I’ve experienced this incredible joy
throughout the process, because my The only manageable and realistic and what brings lasting joy.
transformation has revolved around way to maintain a lifetime of healthy Choose the latter.
mindfully cooking and eating choices comes from a positive and
delicious food. joyful relationship with delicious food.
My philosophy champions the How about a fresh ceviche
Follow these tenets and that’s exactly
joy in eating and my approach what you’ll experience.
of wild-caught seafood, avocado,
to nutrition starts with excellent pepitas, coconut, and lime?
food because I am, first and Delicious? Without question.
foremost, a chef. With a complete Cooking and eating are all about Nutritious? Damn straight.
overhaul of my diet to one that pleasure. Never lose sight of
celebrates vegetables, good fats, Consume as
that priority. many vegetables, good fats, and
and proteins, and the joy of
cooking and eating, I’m totally proteins as you want, with meat
transformed, body and soul. Each It’s important to and dairy as accents. Eat foods
day, I feel a little bit stronger, a draw the distinction between what rich in probiotics, and restrict
little bit more complete. may be enjoyable in the moment carbohydrate and sugar intake.

78Eat This, Not That!

 Shaved Vegetable
and Arugula Salad
with Kefir-Chia Vinaigrette
and Sardines
SERVES 4–6

You can skip the sardines to

make this a side salad, but keep
them for a super-satisfying meal,
which is a probiotic powerhouse!

2 bunches medium radishes, preferably one

red and one Easter Egg
3 large radishes, preferably a mix of black
and watermelon
1 fennel bulb
1 carrot
1 small rutabaga, peeled
1 shallot
1 tart apple, cored
1 cup baby arugula
1 avocado, pitted, peeled, and thinly sliced
Fresh basil, mint, and dill leaves, torn
Jacobsen flake finishing sea salt and freshly
ground black pepper
Kefir-Chia Vinaigrette (recipe follows)
1 (4-ounce) tin wild-caught sardines packed
in olive oil, fillets cut into 1-inch pieces
1 lemon

O Cut all the radishes, the fennel, carrot,

rutabaga, shallot, and apple into paper-
thin slices with a mandoline. Transfer
into a large bowl and add the arugula,
avocado, and herbs. Season with salt and
pepper and drizzle with vinaigrette. Toss
until everything is evenly coated.
O Divide among serving plates and top
evenly with the sardines. Zest the lemon
directly on top and serve immediately.

Kefir-Chia Vinaigrette

Adhering to a nutrient-dense vegetables, fats, ¼ cup extra virgin olive oil

few simple rules of the professional and proteins means we eat less Juice of 1 lemon
kitchen can help create incredibly frequently and only when our ½ garlic clove, grated on a microplane
dynamic, flavorful, exciting, and bodies really need and want to. 2 tablespoons white wine vinegar
appealing dishes. ¼ cup full-fat kefir
Counting calories ½ teaspoon Dijon mustard
It takes about a month to adjust
and tracking pounds gained and lost 1 teaspoon chia seeds
from a carb-dependent diet to a
leads to the horrible antagonistic Coarse sea salt and freshly ground
vegetable-and-fat-based one. black pepper
love-hate relationship with food Stick to the tenets and wait for
that contributes to anxiety and your body to switch from being a
low self-esteem. carb-burner to being a fat-burner. O Combine the olive oil, lemon juice,
After that initial shift, the change garlic, vinegar, kefir, mustard, chia,
and a pinch of sea salt and pepper
We often eat on a schedule because is significant and lasting, and will in a jar. Seal and shake until very well
we think we should. Transitioning make you feel stronger and younger combined. Season with salt and
from a carb-heavy diet to one of every day. pepper. Makes about ¾ cup.

Reprinted from Real Food Heals by arrangement with Avery Books, a member of Penguin Group (USA) LLC,
A Penguin Random House Company. Copyright © 2017, Seamus Mullen eatthis.com79

O Unlimited amounts of
vegetables, good fats, and
proteins. Your body won’t
let you overeat these
powerhouses. You can
polish off supersize fries
with ketchup, but you
couldn’t eat the same
quantity of avocados.
O Meat and dairy in
moderation. Instead of
using them as the main
ingredients in a dish, treat
them as seasonings,
scattering some shaved
Parmesan and crumbled
bacon over a salad.
O If you’re having carbs,
choose sensible ones.
Limit yourself to vegetables
and some fruits, wild or
black rice, millet, and quinoa.
If you’re using grains,
incorporate a small amount
into a vegetable dish.
O Get some good bugs in
your body with probiotic-
rich foods.
O Limit sugar.
O Limit carbs. Excessive
carbohydrate consumption
is toxic to our health. Eating
more than 200 grams a day
has a similar effect to eating
too much refined sugar.
It creates a metabolic roller
coaster that requires us
to eat more carbs to avoid
hunger and fatigue.
O Steer clear of convenience
“food.” Processed food is
designed to be craveable.
It’s very easy to effortlessly
and mindlessly consume
calories. We tend to eat
junk far faster than we
should, so our belly keeps
demanding more before our
brain gets the message that
we’ve eaten enough.
80Eat This, Not That!
DINNER
Chicken Soup
with Ginger, Leeks, Mushrooms,
Okra, and Bok Choy
SERVES 4–6
This soup is the perfect
immunity booster thanks to its
ample prebiotic vegetables and
healthy fats.
INGREDIENTS
2 tablespoons coconut oil
Your transformation is
3 chicken legs (about 1½ pounds)
truly incredible. What do Jacobsen flake finishing sea salt and freshly
you feel the most proud of? ground black pepper
“That I was able to take a situation 1 small winter squash, peeled, seeded,
and cut into 2-inch chunks (2 cups)
I thought was unchangeable, and
2 small leeks, white and pale green parts
through hard work, discipline, and only, cut into ¾-inch slices (1 cup)
dedication, change it. And in doing 1 teaspoon fish sauce
so, the fact that I can inspire other 1 teaspoon soy sauce
people to do the same is incredibly 1 tablespoon rice vinegar
powerful and important to me.
2 heads bok choy, leaves kept whole,
To know that I have impacted the stems cut into 1-inch slices
lives of other people—from 4 cups chicken stock
industry friends and buddies to 1 garlic clove, thinly sliced
people I don’t know who I connect 1 (2-inch) piece fresh ginger, peeled and
with on social media—is awesome. very thinly sliced
I get sent before-and-after selfies 12 okra pods, trimmed and cut into
and photos of my recipes all the ½-inch slices
time. Being able to see the change 10 shiitake mushrooms, stemmed,
in so many lives is one of the caps quartered
positive aspects of social media. ½ long red chile, seeded, if desired,
and thinly sliced
It’s very cool.”
Cilantro
Lime wedges
DIRECTIONS
O Heat a large Dutch oven over high heat.
Add the coconut oil and swirl to coat the
bottom of the pan. Generously season
the chicken with salt and pepper and add
it to the hot oil, skin-side down. Cook
until the skin is golden brown, about
8 minutes. Flip the legs over and reduce
the heat to medium-low.
Before and after Seamus Mullen radically changed his O Add the squash and cook, stirring
diet, attitude about food, and overall lifestyle. occasionally, until lightly browned, about
6 minutes. Add the leeks and fish sauce
and stir well. Add the soy sauce, stir, then
add the vinegar and stir again. Let the
liquids bubble and reduce a bit.
O Add the bok choy stems and stock and
bring to a boil. Reduce the heat to low
and season with salt. Add the garlic and
ginger and simmer for a minute, then
add the okra and mushrooms. Simmer
until the okra is just cooked through,
about 6 minutes.
O Season with salt and pepper, then stir in
the chile. Add the bok choy greens and
fold in just until wilted, about 1 minute.
Divide among four to six serving bowls
and top with cilantro. Serve immediately,
with the lime wedges alongside.
Reprinted from Real Food Heals by arrangement with Avery Books, a member of Penguin Group (USA) LLC,
A Penguin Random House Company. Copyright © 2017, Seamus Mullen
“This is one of my
all-time favorite recipes,
thanks to the intensely
delicious flavors.”

TECHNIQUE TIP
I’m amazed when people throw everything in the pot at the same time
for soup. They miss the beautiful alchemy of cooking. When I make
broth-based soups, I add the vegetables in the order of how long they
need to cook. The things that take longest to soften should go in first and
then wind down until everything is cooked the right amount. For example,
you’d go from carrots to squash to onion to garlic to tomato to spinach.
I never want anything to end up mushy, and I prefer leaves just wilted.
 50

Exercise Trying to shed a few? Check out these

super-easy tips to help you slim down.
(The best part: no sweat required.) 

Losing weight can seem overwhelming—especially in the winter.

Colder, shorter days make it harder to get motivated to hit the gym and easier to have a
cozy Netflix binge on the couch. We get it. The good news: Countless studies suggest that
exercise alone may not be the best way to lose weight. Shedding unwanted pounds—
without becoming a gym rat—may be easier than you think. Here are 50 slimming secrets
that can help you tackle your muffin top through simple diet swaps, as well as lifestyle
and eating habit changes. And, yes, de-stressing with a bubble bath is one of them. 

Ondrea Barbe / Trunk Archive eatthis.com83

2. Carry a Water Bottle
Everywhere
Did you know that 60 percent of
the time we mistakenly respond
to feeling thirsty by eating instead
of drinking? Experts believe the
mistake stems from the fact that the
same part of our brain controls both
hunger and thirst, and sometimes
the signals get mixed up. Not only
will keeping a water bottle around
help you respond to thirst correctly,
but chugging good ol’ H2O can help
you feel full, keep your metabolism
cranking, and even help you
de-bloat. Drink up!
3. Take Your Coffee Black
But first, coffee. More than half of
Americans drink coffee regularly,
and many use calorie-laden
additives—like sugar, cream, and
flavored syrups. These add-ins can
cause the calories in your cuppa joe
to skyrocket, turning the naturally
low-cal beverage into a sugar bomb.
Taking your coffee black can save
you nearly 500 calories a week, and
since about 60 percent of those cals
come from sugar, you’ll also be
lowering your risk of insulin
resistance, diabetes, and other
metabolic disorders.
4. Swap Canola Oil for EVOO
Not all oils are created equal.
Vegetable oils—including canola,
corn, and soybean—might sound
healthy, but in fact, they are high
in inflammatory omega-6 fatty
Caffeine fix? acids, which can cause weight
Leave those
sugar packets
gain, skin problems, and digestive
on the shelf. issues. Instead, reach for a bottle of
better-for-you extra virgin olive oil.
The polyphenols in EVOO have
been known to help lower blood
pressure, and the oleic acid has
been found to help reduce appetite
and actually promote weight loss.
EVOO is the way to go.

STOCK
UP

5. Stash a Snack in Your Bag

Midafternoon grumble in your stomach? Don’t ignore it. Trust us. Studies have found that people who eat late lunches and those who go the
longest time in between meals end up consuming more calories during those meals compared to people who eat more often. The reasoning
is simple: When you’re hungry—and running on empty—your body switches to starvation mode and increases production of your hunger
hormones, which then causes you to overcompensate at your next meal. To keep yourself from overeating, always carry a snack with you.

We've rounded Blue Diamond Rhythm Kashi GOLEAN Oloves Natural Paleo Valley Biena Chickpea
Thai Sweet Chili Superfoods Plant-Powered Pitted Olives, Beef Sticks Snacks Honey
up some of
Almonds Kool Ranch Bar, Honey Basil & Garlic Roasted
our favorite Kale Chips Pecan Baklava Nutrition Facts
low-sugar Nutrition Facts Nutrition Facts 70 calories Nutrition Facts
170 calories Nutrition Facts Nutrition Facts 50 calories 130 calories
snacks (each 5 g fat
17 g fat (1g 140 calories 200 calories 5.5 g fat (2.5 g saturated) 3.5 g fat
containing just
saturated) 7 g fat 11 g fat (0.8 g saturated) 20 mg sodium (0 g saturated)
7 or fewer (0.5 g saturated) (1.5 g saturated) 0.3 g sodium 150 mg sodium
110 mg sodium 0 g carbs
grams of the 5 g carbs 220 mg sodium 120 mg sodium 0.3 g carbs (0 g fiber, 0g sugar) 24 g carbs
sweet stuff) (3 g fiber, 13 g carbs 19 g carbs (0.6 g fiber, (7 g fiber, 5g sugar)
6 g protein
2 g sugar) (4 g fiber, 3g sugar) (4 g fiber, 7g sugar) 0 g sugar)
that will tide 6 g protein
6 g protein 6 g protein 8 g protein 0.4 g protein For a convenient
you over snack that will When the words
between meals Almonds are a Eating healthy Snack bars can For a satisfying keep you satiated “honey roasted”
without great protein- doesn’t mean you be hit-or-miss. snack that's between meals are on the label,
blowing and fiber-packed have to give up Luckily, these packed with for under 100 you can almost
snack, but plain crunchy ranch- Kashi GOLEAN heart-healthy calories, it’s hard always guarantee
your diet. ol' almonds can flavor snacks. fats, pick up a
bars have just to beat these it’s going to be a
get boring. That’s These Rhythm the right amount pouch of Oloves. savory beef sticks total sugar bomb.
why we love Superfoods kale of sugar: only The whole pouch from Paleo Luckily, these
Blue Diamond's chips taste like 7 grams of the contains just 50 Valley. With a Biena chickpeas
Thai Sweet Chili your favorite junk sweet stuff, plus calories! And it's filling 6 grams of have all that
flavor. Though food but have 4 grams of fiber boldly flavored protein, they’re sweet honey
"sweet" is in the only 3 grams of and 8 grams with basil, garlic, a fantastic option flavor without
name, a serving sugar per serving, of protein to and a little bit of to keep stashed crazy amounts of
contains just plus 6 grams balance out the vinegar—no in your bag or sugar—just 5
2 grams of sugar. of protein! carb count. sugar needed. desk drawer. grams per serving.

84Eat This, Not That!

 Need some
6. Make 2 Percent
lunch inspo?
Your Go-To Check out recipes for
When it comes to dairy, that is. 25 super-healthy
Take note: Fat-free food doesn’t lunches under
necessarily translate to a fat-free body. 400 calories at
eatthis.com/low
According to a European Journal of -calorie-lunch.
Nutrition study, participants who ate
full-fat dairy tended to weigh less
and gained less weight over time
than those who opted for nonfat.
Experts explain that nonfat foods
can be less satisfying overall thanks
to the low fat content, and many
fat-free food items are made with
waist-widening artificial ingredients.
A little fat is actually a good thing.

7. Give Healthy Foods

Prime Shelf Space
The junk food struggle is real—
we know. And willpower isn’t to
blame. Eating junk food can become
a habit and one that’s perpetuated
simply by stepping into a room
(like your kitchen) or experiencing
a food cue (like a food porn pic).
Breaking these bad eating habits will
take time and patience, but there’s a
simple fix: Give healthy foods prime
real estate in your pantry. So next
time you’re craving a cookie, you’ll
have to push aside the almonds

10
and kale chips to get to it. Just a
daily reminder to keep up your
better-body goals.

8. Ditch Your Desk

A lunch break should be just
that—a break. Research found that
people who eat while distracted
(like while working) can consume Brown Bag It
288 calories more in one sitting than
they would otherwise. Experts explain Making your own lunch means you put the calorie-cutting
that keeping your mind busy while power in your own hands—not in the hands of chefs who have
eating can prevent certain satiety no stake in your weight loss journey. Preparing a healthy and
cues from instructing your brain that
you’ve had your fill. Spend a few
nutritious lunch can save you 600 calories a meal compared to
minutes away from your desk or eating at a standard sit-down restaurant, where midday meals
office and be present while eating. can average more than 1,100 calories.

9. Kick the Can

One of the easiest ways to cut calories? Limit products that have added sugar. These simple carbs are essentially
void of nutrients and can cause you to be perpetually hungry—which means you’re likely to overeat. The most
effective tactic is targeting beverages: sugary coffees, iced teas, and sodas. Liquid calories have been found to be
less satisfying than calories from solid foods, which causes us to drink more (piling on even more cals!) before
we feel satisfied. Time to kick the cans to the curb.

Top right: Sam Kaplan / Trunk Archive eatthis.com85

11. Make One of Your
Meals Meatless
Don’t worry, you won’t have to go
all-out vegan to reap the benefits
of a meat-free diet. Just try for one
meatless lunch or dinner a week.
In doing so, you’ll consume more
plant-based protein, of which a
University of Copenhagen study
found to be even more satisfying
than pork- and veal-based meals
and makes people feel more full.
It gets even better: The research
also found that participants who
ate a high-protein vegetarian meal
consumed 12 percent fewer calories
in their next meal compared to
those who ate meat!
12. Make Your Meals
’Gram-Worthy
Making your food look picture-
perfect can get you more than just
likes on your Instagram photo—it
can encourage you to load up your
plate with colorful, fresh veggies.
What’s more, it may even make your
food taste better! A study in Health
Psychology found that when
participants spent time preparing
86Eat This, Not That!
the food they ate, they experienced
it to be significantly more satisfying
than those who had dishes prepared
for them, even if the food was
considered healthy.
13. Take a Bubble Bath
Eating well is essential to weight
loss, but a good diet alone may not
be enough to counteract all the
harmful effects stress has on our
bodies. When you’re constantly
pulling your hair out, the stress
hormone cortisol builds up in your
body. And that’s bad news for your
belly: Cortisol forces your body to
store fat and revs your hunger for
high-calorie foods, meaning you
may start craving a doughnut
even if your stomach is full. While
improving your diet is important,
you’ll be more successful if you take
time to relax (and, yes, taking a
bubble bath counts!).
14. Clear Food from
Your Work Space
There's some truth in the
see-food diet (when you see food
and immediately eat it!). To curb
your junk-food consumption, start
by ridding your work space and
kitchen counters of dietary
kryptonite. Keeping vices visible
15
sets you up for failure by triggering
what Harvard researchers dubbed
KEEP CHOPPED “visual hunger,” an evolutionary
VEGGIES ON trait that increases levels of hunger
HAND
hormones when we see food.
Fill up on
vegetables and
Instead, hide your stash in opaque
you’ll be less likely containers or the back of a cabinet.
to fill out your
jeans. Research 16. Be Happy Without
published in
the journal Happy Hour Every Day
PLOS Medicine We’ll be the first to tell you we
linked greater love wine—especially red wine, which
consumption of
high-fiber veggies
offers antioxidants and is considered
to greater weight relatively healthy when consumed
loss results when in moderation (no more than two
compared with
glasses a day). But if you’re looking
diets low in
high-fiber foods. to lose weight, one of our best tips
is to put down the glass. Because
alcohol is fairly caloric and provides
relatively few nutritional benefits,
drinking shouldn’t be an everyday
event. For example, two pints of beer
a day can add nearly 2,000 calories
to your weekly intake—so cutting it
out can help you lose more than two
pounds a month.
17
Swap Out French Fries
for a Side Salad
Saying sayonara to fries can make a
big impact on the total calorie count
of your meal. You can even stick with
your weekly burger order from your
favorite pub—just swap out the spuds
for a salad. Doing so can save more
than 150 calories while filling you up
with fiber-rich veggies that are great
for improving digestive health.
 Make your
freezer your secret
kitchen weapon. Find
18. Take Half to Go 20 quick recipes made
Dining out is fine once in a while, from freezer foods
at eatthis.com/quick
but try this trick next time: Ask your
-recipes-frozen
server to box up half of your meal -foods.
before it reaches the table. A recent
study discovered that the average
meal at your local American, Italian,
or Chinese restaurant contains a
whopping 1,500 calories, so just
following this tip can save you a cool
750 calories. Bonus: You’ll get a free
lunch for tomorrow.

19. Have an Intimate Dinner

Here’s a great excuse for date
night: A new Cornell study found
that men are at higher risk of
overeating in social situations, even
if there isn’t an incentive to do so.
“Even if men aren’t thinking about it,
eating more than a friend tends to
be understood as a demonstration
of virility and strength,” explains
coauthor of the study, Kevin Kniffin,
PhD. So instead of meeting up with
a whole crew, opt for a romantic
dinner for two or see your friends
one at a time to keep yourself from
overdoing it.
20. Pass on “Diet” Foods
Don’t fall prey to marketing ploys.
Foods and beverages labeled as
“diet” are usually loaded with
artificial sugars. Although artificially
sweetened drinks contain fewer
calories than sugary versions, they
still trigger sweet receptors in the
brain, which can make people crave
food—and lead to overconsumption.
So don’t "diet” as part of your diet.
21
Serve Yourself
Here’s a simple way to avoid
eating unhealthy foods (and too
much of them): Serve yourself.
According to USC researchers,
the simple act of having to plate
your own grub, instead of having a
server or friend dish out a helping
for you, can curb an unhealthy
indulgence. So next time you’re
celebrating a coworker’s birthday,
serve (and cut!) your own slice of
cake. It's all about portion control.
22. Keep a Stocked Freezer
You have two options when you get home late from work starving and see an empty fridge: One,
order belly-bloating, high-calorie, greasy takeout; or two, whip up a quick, nutrient-packed stir-fry
with the frozen produce you always stock in your freezer. If you keep healthy ingredients on hand
(like frozen fruits, veggies, and pre-portioned proteins), you won’t have to resort to unhealthy
order-in meals. And it’ll most likely take less time to throw together than it takes for delivery to
reach your door.
Peas: Adding just ½ cup
of these legumes to any
dish will give your meal a
boost of 4 grams of
protein and 3 grams of
fiber. The best part: You
can throw these little guys
in your dish after you’ve
finished cooking it and
they’ll thaw in minutes
due to residual heat.
Peas, please.
Bananas and Berries:
Fruit is one of the best
things to keep stocked.
Great in smoothies, as
toppings for overnight oats
or yogurt, or as a healthier
ice cream or pancake
topping (simply boil down
the frozen fruit with a bit
of lemon juice and water
for an amazing berry
sauce), fruits are rich in
free-radical-fighting
antioxidants—and,
surprisingly, some frozen
fruits are actually higher in
certain antioxidants than
their fresh counterparts.
Shrimp: Looking to add
more protein and fish to
your diet? Keep a bag of
frozen shrimp! Ounce for
ounce, shrimp is one of the
best sources of pure
protein you can purchase.
It’s a perfect addition to
cauliflower rice, sautéed
with EVOO and garlic to
serve alongside your
favorite veggie and rice,
or added to a stir-fry.
Precooked Grains: They
might be higher in fiber
and micronutrients than
their refined peers, but
whole grains—like brown
rice and quinoa—also take
much longer to cook.
That’s why it’s super
helpful to keep precooked
versions of these grains in
your freezer that can be
heated up in just minutes.
Adding a serving of quinoa
to a meal will supplement
your dish with around
6 grams of plant-based
protein.
Spinach: Spinach is
chock-full of free-radical-
fighting, eye-health-
supporting antioxidants,
and it’s one of the top
sources of plant-based
calcium, iron, and
magnesium. The leafy
green also acts as a
prebiotic, promoting the
growth of good gut
bacteria. And it’s
incredibly versatile: Try
adding it to smoothies,
tossing it in stews and
pasta sauces, or sautéing
it up in an omelet.
Whole Grain or
Sprouted Grain Bread:
Swapping out refined grain
products with whole grain
varieties can help adults
eat less, lose weight, and
decrease inflammation.
Baked bread can be kept
in the freezer for two to
three months, whereas a
loaf on your counter will
last only a week or so. For
a serving of gut-nourishing
whole grains at breakfast,
top a slice with peanut
butter, banana slices, and
chia seeds, or avocado
slices, a poached egg, and
hot sauce.
Spiralized Veggies:
Spiralized vegetables
are lower in calories and
carbs than their flour-
noodle counterparts and
rich in micronutrients.
Pick up a packet of Green
Giant Veggie Spirals
from your supermarket
freezer aisle—available
in carrot, zucchini, beet,
and squash—for a
healthier pasta alternative
or base for a veggie-filled
stir-fry.

eatthis.com87
23. Cook Your Own Food
Much of the food Americans eat
is ultra-processed, meaning the
products are made of several
processed ingredients. Common
examples: store-bought items like
bread, frozen meals, soda, pizza, and
cereal. Ultra-processed foods lack
substantial nutrients and make up
90 percent of our added-sugar
intake, which causes a variety of
health issues such as obesity and
type 2 diabetes. Sub out that Lean
Cuisine for a home-cooked meal to
spare your tummy the trouble.
24. Reassess Your
Dietary Adversaries
Have you battled through a cup
of ice cream while praying your
stomach doesn’t start acting up?
When you push your body to its
limits, you could be suffering from
a food intolerance or allergy. Each
time you eat dairy, gluten, or refined
grains, it can contribute to extra
inflammation, a weakened immune
system, and weight gain. Listen to
what your body tells you by noting
any discomfort in a food journal.
Or try an elimination diet.
26. Skip the Bread Basket
When dining out, instead of going
crazy on carbs early in the meal,
order a leafy green salad instead.
If the bread basket is still too
DON’T GO tempting to avoid, try munching
CARB CRAZY on a high-fiber snack before leaving
Eat a healthy
snack the house, such as a handful of nuts.
before dinner to The fiber in nuts will keep you
avoid bread satiated, so you won’t be as easily
basket
temptation. tempted to reach for the bread and
butter—and you’ll be swapping out
unhealthy fats for healthy ones.
It's a win-win!
27. Don’t Obsess
Over Trends
You don’t have to keep up
with the latest culinary crazes and
cook your way through every food
magazine on the stands to get lean.
In fact, trying to switch up your
routine too often can feel tedious
and time-consuming, which may
cause you to abandon your dinner
plans and order high-calorie
takeout instead. Make smarter
eating choices easy by finding a few
favorite healthy, go-to recipes—and
stick to them.

28. Size Down

It may not be groundbreaking
advice, but it’s tried-and-true:
Portion control saves you
hundreds of calories in the long

25
run. Ordering your fave latte in
a tall size instead of a venti can
save you at least 150 calories per
Starbucks run. Small slim-downs
of your food and drink servings
can add up to big results.

29. Dish Out Plates

Before You Sit
Take a Hike We’re big fans of family
dinners, but be sure to plate your
Here’s another reason to skip the gym: Not only do studies show home-cooked meals before sitting
that your body burns more calories when you exercise outdoors at the table. When you dine buffet-
compared to indoors, but research has found that you’re also style from the counter, rather than
laying out each dish on the dining
more likely to report a greater sense of pleasure, enthusiasm, room table, people tend to think
and self-esteem and lower sense of depression, tension, and twice about whether they really
fatigue simply by walking in nature compared to walking on a need another helping before getting
up to serve themselves again.
dreary treadmill. It’s a bonus that you’re burning more calories, When the food is right within reach
but improving your mental health and mood can also lead to of their plate, it’s much easier to
healthier food choices. grab for seconds.

88Eat This, Not That!

30. Chat It Up During Meals
Besides being full of gross
Try a New Recipe
32
additives and chemicals, fast food is Comfort foods earn a spot in our hearts because they taste good and evoke
a no-no because it’s engineered to be strong, pleasant memories of growing up. Although it’s OK to indulge in one
eaten quickly. And that’s bad news of these classics from time to time, you may want to cut down on the number
since you can end up consuming of mom’s recipes in your weekly roundup. Traditionally, the meals your parents
more than your body needs. It takes and grandparents used to make are simply too caloric for our less-active
roughly 20 minutes for your stomach generation. Instead, don’t be afraid to venture out of your comfort zone.
to signal to your brain that you’ve Try whipping up new, healthier recipes.
eaten your fill. Devouring at super
speed means you’re more likely to Scallops are a
overeat. Our suggestion? Take time tremendous source
to talk with your friends and family of lean protein,
while you eat. Put your fork down. are super easy to
cook, and stack up
Chew slowly. Anything to extend well with bold and
your meal to the 20-minute mark. subtle flavors alike.
Learn to properly
sear a scallop
(hint: make sure
the scallop is very
dry and the pan is
scorching hot) and
you’ll be won over.

31
If Imbibing,
Stick to Wine
Much like taking your coffee black,
it’s important to keep your drink
orders as simple as possible. The
average adult consumes about
100 calories’ worth of
alcohol daily, but favoring wine—
instead of beer or sugary
cocktails—can drastically reduce
that figure and make your
waistline slimmer. Your best bet?
Go red. In addition to having fewer
cals than most boozy beverages,
red wine contains resveratrol,
an antioxidant believed to have
heart-health benefits: It helps
prevent blood vessel damage
and reduces your LDL (bad)
cholesterol. Just remember to
imbibe in moderation. Cheers!
SEA SCALLOPS
in the seafood Seared Scallops
case can be pricey
but rarely arrive at with White Beans and Spinach
the market fresh. MAKES 4 SERVINGS
They’re typically
frozen after YOU’LL NEED HOW TO MAKE IT
being caught and
defrosted when 2 strips bacon, chopped into O Heat a medium saucepan over low
put on sale. So small pieces heat. Cook the bacon until it has
why pay extra ½ red onion, minced begun to crisp. Add the onion and
for faux-fresh garlic; sauté until the onion is soft
scallops when you 1 clove garlic, minced
and translucent, 2 to 3 minutes.
can get ’em frozen 1½ 14-oz cans white beans, rinsed Add the white beans and spinach;
for a fraction of and drained (Note: There are simmer until the beans are hot and
the price? Grocers many different types of white the spinach is wilted. Keep warm.
like Trader Joe’s beans sold in cans. All will work,
and Whole Foods but cannellini beans are best). O Heat a large cast-iron skillet or
sell bags of sauté pan over medium-high heat.
high-quality 4 cups baby spinach
Blot the scallops dry with a paper
scallops for about 1 lb large sea scallops towel and season with salt and
60percent of
pepper on both sides. Add the butter
the cost.
Salt and black pepper to taste
and the scallops to the pan and sear
1 Tbsp butter
the scallops 2 to 3 minutes per side,
Juice of 1 lemon until deeply caramelized.
O Before serving, add the lemon juice
to the beans. Season with salt and
pepper. Divide the beans among
Exclusive excerpt from Cook This,
Not That! Kitchen Survival Guide. four warm bowls or plates and top
with scallops.

eatthis.com89
 casual clothing, as opposed to
traditional business attire, can
increase physical activity levels in
one’s daily routine. On days they
wore denim, participants took an
additional 491 steps and burned
25 more calories than on days when
they dressed in formal business
wear. Even just donning denim on
Casual Friday can make an impact.
Keeping it casual once a week can
slash 6,250 cals over the course of a
year—enough to offset the average
annual weight gain (0.4 to 1.8 pounds)
experienced by most Americans.

36. Try a Standing Desk

Speaking of work, it’s no secret
that being chained to a desk all day is
bad for your overall health. However,
simply standing at a desk instead of
sitting has been shown to contribute
to weight loss. Researchers found

33
standing burns about 54 calories
over a six-hour day. Although that
might not sound like much, those
calories accumulate quickly: At
that rate, you can burn over 1,000
calories a month just by staying on
your feet. So stand up to slim down.

37. Get Your Heart

Keep Color in Mind Pumping Each Day
Even if you don’t have time to hit
Though it may sound silly, the color of your dishware and the the gym, getting your heart revved
color of your food can determine whether you eat more or less. up each day can contribute to
Per a recent study from Cornell University, diners serve themselves weight loss. Whether it’s using the
stairs instead of the elevator or
more food if the shade of what they’re eating matches the hue of taking your dog for a nice, brisk walk
their plate. In other words, you’re more likely to help yourself to (bonus: you’ll keep Fido healthy,
more rice or pasta if you’re eating from a white plate. If your goal is too), increasing your heart rate even
to eat less, select dishes and bowls that have high contrast with briefly every day will keep your body
healthy and in shape—thus reducing
what you plan to serve for dinner. unwanted weight gain. Pump it up!

38. Swap White Potatoes

34. Watch Your Screen Time
Turn off the tube! Research first
linked TV watching to obesity
more than 25 years ago. Since then,
additional research indicates that
screen time in general—time spent
in front of computers, iPads, etc.—
can contribute to weight gain.
Since watching TV or surfing the net
during a meal can be distracting, it
tends to lead people to eat more and
consume additional calories.
Instead, experts advise unplugging
during mealtime so you can focus
on what you’re eating. That way you
won’t overeat and you’ll know when
you’re full.
35. Wear Jeans to Work
If your dress code allows, wear
jeans. A study by the American
Council on Exercise found that
for Sweet Potatoes
Although white potatoes offer
some potassium and fiber, sweet
potatoes reign supreme in the
nutrition department, so always
reach for sweet taters instead of
SWEET SPUDS their white counterparts. One large
pack more
nutrients than sweet potato contains around
white potatoes— 4 grams of satiety-boosting protein,
and have less
25 percent of the day’s belly-filling
calories!
fiber, and 11 times the recommended
daily intake of vitamin A. What’s

90Eat This, Not That! Top left: Peden & Munk / Trunk Archive
more? It’s less than 200 calories. By
contrast, a white potato has upward
Get Crackin’ in the AM
42
of 250 calories. Go sweet! Eating eggs for breakfast can make you feel fuller and help you eat fewer
calories throughout the day—quite the secret weapon for weight loss.
39. Use Smaller Dishes One large hard-boiled egg (about 50 grams) contains less than 1 gram of
Did you know that using smaller carbs and remains an excellent source of high-quality protein. Eggs are
dishes can help you keep your also loaded with amino acids, antioxidants, and healthy fats, making ’em
weight in check? Smaller dishes an eggscellent choice in the morning.
mean smaller portion sizes. By filling
up a tinier plate, you can trick your
TORTILLA
brain into thinking it’s consuming TREATMENT
more than it would if the same Corn tortillas
amount of food was placed on a trounce their
larger dish. So skip the traditional floury cousins
in the nutrition
dinner plates and eat your main department—
meal off a salad plate instead to and are best
easily cut down on calories. enjoyed hot and
toasty. Have a
gas stovetop?
40. Channel Your Inner Warm the tortillas
Squirrel directly over a
If you feel yourself getting those low flame for
20 seconds a side.
midday hunger pangs, put down the Or use a cast-iron
soda and candy bar and opt for some skillet or nonstick
nuts instead. Walnuts, almonds, pan set over
medium heat.
cashews, and Brazil nuts are all low Cook until the
in carbs while also being excellent tortilla surface is
sources of good fats and fiber— lightly browned,
about 30 seconds
meaning they keep you fuller longer.
per side.
And it’s been proven that eating
almonds with main meals reduces
some markers of oxidative damage,
which improves your overall health.

Breakfast Tacos
with Bacon and Spinach
MAKES 4 SERVINGS

YOU’LL NEED O Discard all but a thin film of the

41. Turn Down the
Thermostat
Believe it or not, simply turning
down the thermostat by a few
degrees can help you lose weight.
Why? Because cooler temperatures
force the body to work harder to
stay warm. During a recent study,
participants were exposed to
63°F two hours a day for six weeks.
At the study’s end, their average
body-fat mass decreased by about
5 percent. That’s pretty cool.
4 strips bacon, chopped bacon grease from the pan. Add the
onion and mushrooms and cook
½ onion, chopped about 3 minutes, until the onion is
2 cups sliced mushrooms translucent. Add the spinach and
continue cooking until the spinach
1½ cups frozen spinach, thawed
is heated through. If any water has
6 eggs, beaten accumulated in the pan, carefully
Salt and black pepper to taste pour it out into the sink.
8 corn tortillas O Add the eggs and use a wooden
½ cup shredded Monterey Jack
spoon to constantly scrape them
from the bottom of the pan as they
cheese
set. The goal is to have light, fluffy
Salsa eggs, and constant movement of the
spoon will help you achieve that.
HOW TO MAKE IT Season with salt and pepper.
Exclusive
excerpt from O Cook the bacon in a large nonstick O Heat the tortillas in a pan over
Cook This, skillet over medium heat 5 minutes, medium heat (Or, if short on time,
Not That! Easy
until the fat renders out and the wrap in a damp paper towel and
& Awesome
bacon begins to crisp. Remove with microwave 30 seconds). Divide the
350-Calorie
a slotted spoon and reserve on a cheese among the tortillas; top with
Meals.
paper towel. the eggs and salsa to taste.

eatthis.com91
 43
Don’t Skip Breakfast
You may think skipping a meal will help you lose weight
because you would consume fewer calories, but numerous
studies show that bailing on breakfast is bad for your
waistline. Why? Skipping breakfast means you’ll likely
consume more calories in the later part of the day—a
nightmare for metabolic circadian rhythms, which help
keep your weight in check.

Breakfast: It's called the

most important meal
of the day for many
reasons—including
helping you lose weight!

92Eat This, Not That!

44. Snack Smarter
It’s important to snack healthily
throughout the day, but it’s also
crucial to know when you should
snack. Studies prove that
midmorning snackers typically eat
more over the course of a day than
afternoon snackers. Furthermore,
dieters with midmorning munchies
lost an average of 7 percent of their
total body weight, while those who
didn’t snack before lunch lost
more than 11 percent of their body
weight. That’s a difference of
nearly 6.5 pounds for a 160-pound
woman with a weight loss goal.
45. Eat a Smaller Dinner
If you want to lose weight, you
shouldn’t have a large meal shortly
before going to bed. Period. Studies
have found that eating a bigger
breakfast and a smaller dinner
helped women lose more weight.
Plus, when you eat a large meal
before bed, your body is working to
digest it long into the night—and if
your body is still worked up, so are
you. And we all need those Zzzs.
48. Drink
Cinnamon or
Mint Tea
Tea is a soothing, low-
calorie beverage—and
certain varieties can
help contribute to weight
loss. Experts suggest
drinking cinnamon tea
because it can help
decrease blood sugar
due to cinnamon’s effect
on blood glucose. Mint
tea can also aid in weight
loss because mint is an
appetite suppressant.
Reports also prove that
peppermint relaxes your
stomach muscles and
improves your digestion
of fats. Brew it up.
49. Learn to
Love Lemons
Not only is drinking
lemon water a healthy, low-
calorie alternative to soda
or juice, but lemons have
been shown to contribute
to weight loss. Just one
lemon contains an entire
day’s worth of vitamin C,
a nutrient that has the
power to reduce levels of
cortisol, a stress hormone
that triggers hunger and
Give your life
some lemons— fat storage. Bonus: Lemons
and reap the
health benefits!
also contain polyphenols,
which researchers say may
ward of fat accumulation
and weight gain.

46. Plate Properly

It’s no surprise that what you put
on your plate matters, especially if
you’re trying to shed some pounds.
For a balanced and healthy diet, use
the two-thirds rule: most of your
dinner plate (two-thirds or more)
should consist of lean meats and
vegetables—think salmon and
broccoli or turkey and spinach.
The remaining third can consist
of starch, but even then aim for
healthier choices such as whole
grains, lentils, or sweet potatoes.

47. Embrace Beans

Beans can boost feelings of
fullness and help manage blood
sugar levels, making them an
excellent ally in your weight loss
battle. Studies show that eating one
serving a day of beans, peas,
chickpeas, or lentils can contribute
to modest weight loss. Kidney beans
in particular are an excellent source
of fiber while also low in carbs—an
ideal pantry staple for anyone
looking to shed a few pounds.
50
Eat Zucchini Noodles Instead of Pasta
Trading pasta for zoodles cuts out empty carbs and adds ever-important
vitamins and fiber. While 2 cups of pasta contains 480 calories, 90 grams
of carbs, and 2 grams of fiber, 2 cups of zucchini noodles boasts 66 calories,
12 grams of carbs, and 4 grams of fiber. If prepared well, the veggie strands
can be just as flavorful as spaghetti and can easily help you achieve your
weight loss goals. Use your noodle and choose zoodles.

eatthis.com93
 You Ask,We Answer
How much alcohol is in your
food after you cook with it?
A common belief is that
alcohol will completely cook
out of any dish, but that’s not
exactly the case. It’s true that
the longer you cook it, the
more alcohol will burn of.
However, studies have shown
that you’d have to cook your
food for a lengthy two and a
half hours to get its alcohol
content significantly down to
5 percent. Not looking to spend
too much time babying your
coq au vin? Booze that’s cooked
with food for 15 minutes will
retain 40 percent of its alcohol
content—so maybe keep the
kids out of the vodka sauce for
the time being.

Any pre-workout snack

ideas to help maximize
performance?
Nosh on almonds. It’s likely
you already have almonds
stocked in your pantry because
they’re brimming with healthy
fats that keep you slim and
satiated. So what if we told
Am I supposed to rinse you that swapping your sugary
pasta after I cook it? pre-workout snack or energy
bar with your favorite nut can
You don’t need to give your pasta a cold help skyrocket your workout’s
bath after it’s been on the stove. It’s true efectiveness? Popping about
that shocking pasta with cold water after 2½ ounces of whole almonds
boiling it can stop the post-pot cooking has been shown to increase
process quickly. However, a thorough rinse endurance performance and
will not only make the pasta cooler than have fat-burning efects.
you probably want it, it will also wash Almond joy!
away the flavor of the pasta and remove
How can I stick to my diet
the starches that help sauce stick.
when dining with friends
TIP: Go al dente. Taking pasta off the stove a few minutes without drawing attention
early can help keep you fuller longer. Al dente noodles keep to myself?
glucose levels steady, which wards off diet-derailing dips in Simple. “Just don't talk about
energy. You may even prefer the toothsome texture. it,” says Ilyse Schapiro, MS, RD,

94Eat This, Not That! Pasta: James Wojcik / Trunk Archive


CDN. “Further, always check
out the menu ahead of time
and decide what you’re going
to order. I like to start with
a mixed salad (dressing on
the side), and then I typically
choose a chicken or fish dish
and ask for double vegetables
instead of a starch. A lot of
people have diet restrictions
these days, so it shouldn't raise
any red flags.”
TIP!
Eat a high-protein snack before you
go out for dinner—like carrots and
hummus or a handful of nuts—
so you aren't starving. This way
you can order appropriately and not
be tempted by the bread basket.
My sniffles won’t
seem to go away.
What can I eat to help
my cold symptoms?
Sick and tired of being
sick? Here’s a roundup
of the best natural cold
cures—seven superfoods
scientifically proven
to ease the sneezing,
coughing, aching, stufy
head, and fever.
During busy mornings, I occasionally grab a breakfast sandwich
at Starbucks. Is one significantly better than another?
E AT T H I S
Reduced-Fat Turkey Bacon
& Cage Free Egg White
Breakfast Sandwich
210 calories
5 g fat (2 g saturated)
560 mg sodium
26 g carbs
Oysters As soon as you notice
symptoms of a cold, taking zinc
supplements can help stave of getting
full-blown sick. Why not get your
zinc fill by tossing back a few oysters?
The marine mollusks are the best
natural source of zinc: you’ll get
74 mg—about what you’ll find in
six lozenges—in just 3 ounces.
Chicken Soup Mom was right: Chicken
soup really can ease a cold. Studies
have shown that the soup’s medicinal
power can be attributed to carnosine,
a compound found in chicken breast
and real chicken broth that helps the
body’s immune system combat flu-like
symptoms. And it’s good for the soul.
Oranges The citrus fruit is packed
with vitamin C, an essential nutrient
when you’re feeling under the weather.
And vitamin C is a double cold blaster:
It helps prevent the common cold for
people exposed to sickness-inducing
environments and can also help lower
the duration and severity of a cold.
Eggs Eggs, especially the yolks, are
loaded with immunity-boosting
nutrients. They contain a high amount
N O T T H AT
Double-Smoked Bacon,
Cheddar & Egg Sandwich
490 calories
27 g fat (13 g saturated)
910 mg sodium
40 g carbs
of vitamin D, which is vital in regulating
and strengthening immunity. Get crackin’
and you’ll feel eggscellent in no time.
Yogurt Researchers say the probiotic
microorganisms in yogurt may help
soften the body’s inflammatory
response—which you experience as
nasty cold symptoms. Reach for
brands with “live and active cultures”
and strains from lactobacillus or
bifidobacterium species, clearly printed
on the label.
Honey All-natural, raw honey not only
tastes delicious but can also help soothe
some symptoms of a cold. Honey is
helpful in relieving sore and itchy
throats and can act as an antibacterial,
killing any germs in the body that can
cause you to get sick. Buy local honey if
you can!
Garlic Garlic has a reputation for being
one of the best cold-curing foods, and
for good reason. Researchers believe
garlic’s cold-fighting power comes from
the compound allicin, which blocks
enzymes that play a role in bacterial
and viral infections. Grab some to ward
of colds—and vampires.
eatthis.com95
 Eat This, Not That!® (ISSN 2375-4680), September (Winter) 2018, Volume 5, No. 4. Eat This, Not That! is published quarterly in March, June, September, and December by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. Periodicals postage pending at

address corrections to Eat This, Not That!, P.O. Box 37508, BOONE, IA 50037-0508. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223; Canadian BN 12348 2887 RT. Your bank may provide updates to the card information we have
Des Moines, IA, and at additional mailing oices. Subscription prices, $20 per year in the U.S.; $30 (U.S. dollars) in Canada; $30 (U.S. dollars) overseas. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NON-POSTAL AND MILITARY FACILITIES: Send
Author and broadcaster
Maria Menounos shares
her favorite “guaranteed
crowd-pleaser.”

on file. You may opt out of this service at any time. Eat This, Not That! is a registered trademark in the United States. © Meredith Corporation 2018. All rights reserved. Printed in the U.S.A.
W
hat do you

ETNT: How does that inform the way

you cook for yourself and your family?
MARIA:
ETNT: In your first book, you talked
a lot about “the 50-Year Plan.”
Maria’s Greek Bruschetta
What is that exactly, and how does it
MAK ES 6–8 H ORS D’OEUVRE SERVINGS
shape your relationship with food?

YOU’LL NEED
MARIA:
1 loaf fresh Italian or French baguette bread,
cut into 1-inch slices
¼ cup olive oil (for brushing)
4 medium tomatoes, diced
1 Tbsp oregano
Pepper to taste
1 lb feta cheese, crumbled

HOW TO MAKE IT ETNT: Does that mean everything ETNT: Do you have a healthy go-to
O Preheat the oven to 375°F. Place you eat is healthy? recipe that you whip up for last-minute
bread slices on a baking sheet and MARIA: guests?
brush each slice with the oil. In a
MARIA:
bowl combine tomatoes, oregano,
pepper, and feta.

O Bake bread slices for 8 minutes or

until bread is crispy.

O Top each slice of bread with some

of the mixture.

96Eat This, Not That!

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FREE!
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