one of the hardest things i taught myself to do was one of the best. and that is when i start to get munchy [when i'm going for that second, third, fourth serving of something that's junky], i head to the kitchen and i have something filling instead. so when i realize that i'm going for my third serving of pringles, i'll head to the freezer and grab a lentil vegetable curry to pop in the microwave and eat. actual food that makes me feel full is a better option than a snack that i can eat the whole bag of. so i trained myself to recognize when i was doing it and divert from the junk.
if you like salty, try salsa. a 100 gram potato has about 100 cals. bake it and top it with salsa [really low cal] for a soft and salty snack. cheese isn't low cal or fat, but it is salty. pair a little [1/4 to 1/2 oz, less if you can get used to it] bit of an asiago, parmesan, or ricotta salata with some steamed veggies like broccoli and cauliflower.
The traditional way to serve Dukkah is with extra-virgin oil and bread (wholewheat). First you dunk a piece of bread in the olive oil and then in the Dukkah.
1 cup shelled roasted pistachio nuts* 1 cup shelled roasted almonds 1 tablespoon whole coriander seeds 1 tablespoon whole fennel seeds 1 tablespoon whole cumin seeds 1/4 cup toasted sesame seeds 1 tablespoon crushed red pepper flakes 1/4 teaspoon Smoked Spanish Paprika (optional) 1 tablespoon coarse salt or sea salt 1 to 2 teaspoons coarsely crushed black peppercorns
Toast the nuts. Separately, toast coriander seeds, fennel seeds, cumin seeds, sesame seed in a hot oven for approximately 5 to 8 minutes (also watch carefully so they do not burn). Let cool. Grind the toasted nuts in a food processor until the mixture resembles small breadcrumbs. In a mortar and pestle, grind the coriander seeds, fennel seeds, cumin seeds, sesame seeds, and red pepper flakes slightly. Combine the crushed nuts, crushed seeds, Smoked Spanish Paprika, salt, and pepper. Store mixture in a covered container in the refrigerator.
1 1/2 cups fresh mint leaves 1/3 cup shelled pistachios 2 cloves garlic, crushed and peeled 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 2 tablespoons low-fat plain yogurt 1/8 teaspoon salt (optional)
Process mint, pistachios and garlic in a food processor until finely chopped. Gradually add oil, lemon juice and yogurt through the feed tube. Process until the mixture forms a paste. If using unsalted pistachios, add salt, if desired. Refrigerate for up to 2 days.
Smear Tsatziki onto a pita triangle. Top with a tiny pinch of dry Greek oregano, a few pieces of diced tomato or a halved grape or cherry tomato.
4 cups nonfat plain yogurt 2 or 3 large cucumbers, peeled and seeded 2 to 4 garlic cloves 1 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil freshly ground black pepper to taste salt to taste 1/4 cup freshly chopped dill 1/4 cup freshly chopped mint leaves (optional) 4 shallots, thickly sliced (optional)
Grate cucumber, cut the cucumber into a very small, even dice. Press the garlic through a garlic press and add the yogurt. Make a mixture of all the remaining ingredients and add over the cucumber. Add this final mixture into the yogurt&garlic mixture Serve or refrigerate up to two days so flavors will mingle. Stir before serving.
3 large pita bread loaves 1/2 cup olive oil kosher salt optional: 1/2 teaspoon ground black pepper 1/2 teaspoon dried basil 1 teaspoon dried chervil 1 clove garlic, smashed
Preheat oven to 400 degrees. Brush pita bread with olive oil and sprinkle with kosher salt. OR In a small bowl, combine the oil, pepper, salt, basil, smashed garlic and chervil. Brush each triangle with oil mixture. Cut each loaf into eight triangles. Bake in oven for 5-7 minutes. Remove from oven and serve immediately! Try them with dips like hummus and baba ghannouj, or with salads like tabouleh.
Zucchini chips zucchini, cut into 1/8" - 1/4"slices 1/3 cup whole grain breadcrumbs, optional Panko 1/4 cup finely grated parmesan cheese, reduced fat 1/4 teaspoon black pepper Kosher or sea salt to taste 1/8 teaspoon garlic powder 1/8 teaspoon cayenne pepper 3 tablespoons low-fat milk
Preheat oven to 425°. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp (Bake 15 minutes, turn over and continue baking until golden, approximately 10-15 minutes (being careful not to burn)). Allow to cool to room temperature. NOTE: Zucchini Chips will continue to get crispier while cooling.
Raw pistachio nuts, no oil no salt peanuts, raw hazelnuts, raw almonds, tzatziki, roasted pumpkin seeds, homemade popcorn, sour pickle, homemade zucchini oven chips, Kale Chips, Homemade Pita Chips, hummus, olives. Maybe not the lowest in calories, but definitely healthy.
Don't beat yourself up over something like this. This program is about changing your LIFESTYLE, not about 3 sugar-free cookies and some Doritos. It takes a while to change eating habits. Eventually foods like cookies and chips won't be appealing to you. It's about changing how your brain feels about food.
Experts say we have to do a specific act 23 times consistently to create a habit. They also say we have to do an act 57-63 times CONSISTENTLY to break a habit and create a new behavior. What we have to do is "re-wire" our brains to create new associations we have with various foods. It takes time to replace our association as to what we think of as "sweet" from chocolate to grapes.
Give it time. In a few weeks or months you won't crave those foods anymore.
Nothing tastes as good as healthy feels and looks.
September Minutes: 247
Fitness Minutes: (3,624)
11/16/13 10:42 A
I really blew it yesterday! My friend and I were talking about our favorite foods and I went and had 3 sugar free pecan shortbread cookies and I don't know how many servings of Doritos nacho corn chips! How did I do it before? And does anyone have any suggestions for low fat, low calorie salty snacks at night? Kathy
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