Joy Bauer's Food Cures Part 7

Grilled Oysters with Cajun Fish and Brussels Sprouts 1 serving Grilled Rockefeller Oysters with 6 ounces fish (tilapia, black cod, shrimp, wild salmon, or trout) rubbed with Cajun spice and baked or grilled. Enjoy with leafy green salad tossed with 1 teaspoon olive oil and fresh lemon juice or balsamic vinegar (or 2 tablespoons reduced-calorie dressing) and 1 cup steamed Brussels sprouts (or broccoli, Swiss chard, or spinach).

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked spinach, kale, red/yellow/green peppers, broccoli, cauliflower, asparagus, carrots, collard greens, sugar snap peas, kohlrabi, mushrooms, rutabagas, summer squash, Swiss chard, tomatoes, turnip greens, watercress, seaweed, okra, Brussels sprouts, mustard greens, cabbage 1 cup raw or cooked spinach, kale, red/yellow/green peppers, broccoli, cauliflower, asparagus, carrots, collard greens, sugar snap peas, kohlrabi, mushrooms, rutabagas, summer squash, Swiss chard, tomatoes, turnip greens, watercress, seaweed, okra, Brussels sprouts, mustard greens, cabbage - Best Fruits: 1 guava, peach, orange, persimmon, kiwi, clementine, or tangerine; 4 apricots; 6 lychees; 1 cup blueberries, blackberries, raspberries, cherries, watermelon, or pineapple; 20 strawberries; mango, cantaloupe, papaya, or grapefruit 1 guava, peach, orange, persimmon, kiwi, clementine, or tangerine; 4 apricots; 6 lychees; 1 cup blueberries, blackberries, raspberries, cherries, watermelon, or pineapple; 20 strawberries; mango, cantaloupe, papaya, or grapefruit - 2 level teaspoons peanut b.u.t.ter or almond b.u.t.ter with celery sticks - cup fat-free or 1% reduced-fat cottage cheese with red, yellow, and/or green pepper sticks 100 to 200 calories - 1 serving (1 cups) b.u.t.ternut Squash Soup - 1 serving Warm Dark Chocolate Sauce with Fresh Fruit - 1 ounce raw almonds, cashews, toasted pecans, walnuts, or peanuts (about cup) - cup sunflower seeds in the sh.e.l.l - 1 slice whole grain bread (or 70-calorie pita bread) topped with 1 level tablespoon peanut b.u.t.ter or almond b.u.t.ter - Red, yellow, and/or green pepper sticks and baby carrots dipped in cup hummus (any store-bought brand) - 1 cup fat-free plain or flavored yogurt mixed with cup blackberries, raspberries, or sliced strawberries plus 1 tablespoon wheat germ - mango or small cantaloupe with cup fat-free or 1% reduced-fat cottage cheese TURKEY MEATb.a.l.l.s.

IN RED PEPPER-TOMATO SAUCE.

I call these Beautiful Meatb.a.l.l.s. By mixing wheat germ, egg whites, and plain yogurt into lean ground turkey meat, I'm able to boost the vitamin E, selenium, and zinc. Together with bell pepper-tomato sauce-rich in vitamin C and beta carotene-it's a perfect meal for a healthy complexion.

Makes 4 servings, 2 cups each (approximately 5 meatb.a.l.l.s)

cup wheat germ

2.

egg whites

2.

cloves garlic, minced

2.

small onions, minced .

cup plain fat-free yogurt .

cup packed fresh basil leaves, chopped

1.

pound lean ground turkey Salt and freshly ground pepper

1.

can (28 ounces) whole peeled tomatoes

1.

cup water

2.

tablespoons olive oil

1.

small red bell pepper, minced

1.

sprig of fresh thyme or 1 teaspoon dried thyme

1.

teaspoon dried oregano

1. In a large bowl, mix the wheat germ, egg whites, half the garlic, half the onions, the yogurt, and basil. Add the turkey. Season with salt and pepper and mix well. (The mixture will be sticky.) Cover and place in the freezer 20 minutes, for easier handling.

2. Meanwhile, in a blender or food processor, puree the tomatoes with the water.

3. In a large nonstick skillet, heat 1 tablespoon olive oil over medium-high heat. Saute the remaining onion and garlic until translucent, 3 to 4 minutes. Add the red pepper, and cook 5 to 6 minutes longer, until the pepper softens slightly. Add the thyme, oregano, and pureed tomatoes, and bring to a low simmer.

4. Roll the turkey mixture into about 20 meatb.a.l.l.s, 2 inches in diameter. Coat a nonstick skillet with nonstick cooking spray. Add the remaining 1 tablespoon olive oil and heat over high heat. In batches, add the meatb.a.l.l.s and saute until they are browned on all sides, 6 to 7 minutes total.

5. Carefully transfer the meatb.a.l.l.s to the tomato sauce as they finish cooking. Simmer, partially covered, about 20 minutes longer, until the meatb.a.l.l.s are cooked through. Season with additional salt and pepper. Serve immediately.

PER SERVING.

390 calories, 33 g protein, 25 g carbohydrate, 19 g fat (4 g saturated), 176 mg cholesterol, 536 mg sodium, 6 g fiber; plus 54 mg vitamin C (90% DV), 326 mcg beta carotene: 3 mg zinc (20% DV) b.u.t.tERNUT SQUASH SOUP.

This is, by far, one of my favorite, low-calorie comfort soups. It's easy to make, and 1 cups provide a BLAST of vitamin C and beta carotene for radiant skin!

Makes 4 servings, 1 cups each

1.

tablespoon olive oil

2.

large leeks, trimmed and chopped 1/8.

teaspoon ground cinnamon 1/8.

teaspoon freshly grated nutmeg 1.

pounds b.u.t.ternut squash, peeled and cubed (about 4 cups)

2.

large carrots, peeled and grated

3.

cups fat-free, low-sodium chicken or vegetable broth Salt Freshly ground black pepper