The 150 Healthiest Comfort Foods on Earth: The Surprising, Unbiased Truth About How to Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave

The 150 Healthiest Comfort Foods on Earth: The Surprising, Unbiased Truth About How to Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave

Jonny Bowden, Jeannette Bessinger

Language: English

Pages: 257

ISBN: 2:00182025

Format: PDF / Kindle (mobi) / ePub

“This book tantalizes my taste buds and is everything I love—real comfort food that is as nutritious as it is delicious!” —Holly Clegg, author of the trim&TERRIFIC® cookbook series

Feel good about satisfying your craving for comfort food! You can now savor the taste—and healthiness—of warm, delicious, and comforting classics including mac ’n cheese, lasagna, chicken nuggets, pancakes, potato skins, and shepherd’s pie, thanks to acclaimed nutritionist Jonny Bowden, Ph.D., C.N.S., and whole foods chef Jeannette Bessinger, C.H.H.C.

The two transform 150 comfort food favorites into good-for-you dishes without sacrificing an ounce of taste by:

- cutting back on sugar to lower blood sugar impact

- increasing fiber and protein

- boosting nutrients with added fruits and vegetables

- focusing on higher-quality fats such as olive oil

- reducing calories by reducing overall fat

The result? Delicious new classics such as: Fresh Phyllo Chicken Pot Pie; Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo; Whole-Grain Home-Grilled Pizza; Satisfying Real-Food Pumpkin Pancakes; Lower-Cal Loaded Potato Skins; and Grass-Fed Italian Feta Meatballs in Tomato Sauce. Your taste buds—and your health—will thank you!











thinly sliced 1 ⁄2 zucchini, julienned (or coarsely grated, to save time) 8 ounces (225 g) sliced cremini mushrooms 2 cloves garlic, minced 1 ⁄3 cup (80 ml) dry white wine 2 large, ripe heirloom tomatoes 1 ⁄4 cup (60 ml) chicken broth or water, optional if more liquid is needed 3 ⁄4 teaspoon oregano 1 tablespoon (8.6 g) capers 1 ⁄4 cup (10 g) slivered fresh basil, optional From Dr. Jonny: Have you been asking yourself, “Where does the word ‘cacciatore’ come from, anyway?” No? Well, I didn’t

then allow refrigerated dough to rest on the counter at room temperature for 1 hour to lose its chill (it’s much harder to roll out cold dough). Variations: Try a red pizza sauce and light sprinkling of grated, part-skim mozzarella on your grilled pizza in place of the pesto and tomatoes. Use other sautéed or grilled veggies to top, such as spinach, mushrooms, onions, or bell peppers, but use sparingly so as not to overload the thin crust. From Dr. Jonny: If anybody’s counting, pizza is right up

001-256_24599.indd 107 4/8/11 3:55 PM 4/8/11 2:22 PM (Text) (RAY) Job:04-24599 Title:FW-150 Healthiest Comfort Foods On Earth #175 P DTP:204 Page:107 108 THE 150 HEALTHIEST ComfoRT foodS oN EARTH Smoky Hot Whole Grains and Beans Chili Ingredients 1 tablespoon (15 ml) olive oil 1 tablespoon (7.5 g) chili powder 1 teaspoon cumin 1 ⁄2 teaspoon coriander 1 small yellow onion, chopped 1 red bell pepper, seeded and chopped 2 cans (each 14.5 ounces, or 410 g) fireroasted diced tomatoes, undrained

pieces on the baking sheet with space between each one. Bake for 40 to 45 minutes, until chicken is cooked through (should read 165°F [74°C] on an instant-read thermometer). yield: 4 or 5 servings (about 2 pieces each) Per serving: 397.5 calories; 15 g fat (34% calories from fat); 46.2 g protein; 17.5 g carbohydrate; 2.1 g dietary fiber; 171.2 mg cholesterol; 472.6 mg sodium From Chef Jeannette keep your chicken chilled until the last possible moment. After skinning them, put the drumsticks into

And that includes obesity. That doesn’t mean calories, type of fat, and type of carbs don’t matter, but it does mean that you can relax about the eggs. The good fats in avocado, eggs, and pesto will satisfy your hunger, calm your cravings, and set you up for sustained energy throughout the day. The protein will stimulate your metabolism. And if you reduce cravings, guess what? You’re less likely to overeat! Preheat the broiler and lightly spray a broiler pan with high-heat cooking oil. Place the

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