The 150 healthiest comfort foods on Earth : the surprising, unbiased truth about how you can make over your diet and lose weight while still enjoying the foods you love and crave

455 Pages·2011·21.43 MB·English

by  Jonny Bowden

The 150 Healthiest
Comfort Foods on Earth
The Surprising, Unbiased Truth about How You Can
Make Over Your Diet and Lose Weight While Still
Enjoying the Foods You Love and Crave
Jonny Bowden, Ph.D., C.N.S., and Jeannette Bessinger,
C.H.H.C.
From Jonny:
To two extraordinary women: Taryn Sena Dunivant
Shannon Janelle Bolin
who bring comfort food to my soul ... and joy to my life and to Amber Linder
...
... whose magical smile warms my heart ...
From Jeannette:
I dedicate this book to my clients and program participants: beautiful,
powerful women, seekers, and foodies from all walks of life, on a quest for
the sweetness and joys in living ... you are my inspiration. May you be blessed
on your journey with the great health and deep pleasures that are your
birthright.
Clockwise from top left: Fresh and Fruity Coconut Lime Mojito, Simple, Saucy American Chop Suey;
Memorable Freshest Blueberry Blast Pie; and Tangy, No-Cream of Tomato Soup
CONTENTS
INTRODUCTION
1 | The Mains
Poultry
Capsaicin-Rich Jamaican Jerk Chicken
Flavorful Faux Fried Chicken
Flavorful, Fiber-Full, Crispy Chicken Nuggets
Fresh Phyllo Chicken Pot Pie
Better-Than-Mom’s Low-Salt Chicken Soup
Not-So-Sweet and Sour Chicken
Light and Tangy Vitamin-C Orange Chicken
Sumptuous White Meat Chicken Cacciatore
Skinny Stuffed Chicken with Zucchini Pappardelle “Pasta”
Lean and Light Curried Chicken Casserole
Light and Lemony Garlic Roasted Chicken
Smoky, Lower-Sugar Barbecue Drumsticks
Zippy Chicken Enchiladas: Protein Aplenty
Tasty Turkey Tetrazzini with Whole-Wheat Egg Noodles
Savory Slow Cooker Tender Turkey Drumsticks
Smoky Lower-Fat Bacon Turkey Burgers
Hearty Spinach and Mushroom Lasagna with Lower-Fat Meat Sauce
Lean and Tasty Sloppy Jonny
Healthy Holidays Dinner:
Free-Range Citrus-Stuffed Herbed Turkey
Higher-Fiber Apple-Corn Bread Stuffing
Autumnal Antioxidants: Cranberry-Orange Relish
Meat
Iron-Man Slow Cooker Beef Stew
In-a-Pinch Spaghetti Bolognese
Lean and Mean Marinated Flank Steak Tostadas
Grass-Fed Italian Feta Meatballs in Tomato Sauce
Lighter-but-Luscious Portobello Beef Stroganoff
Good-for-You Guacamole Grass-Fed Burger
Free-Range Ketchup-Mustard-Relish Sliders
Rich, Muscle-Building Meatloaf
Sinless and Savory Slow Cooker Cabbage Rolls
Lean and Savory Sauced Pot Roast
Grass-Fed Ground Beef Burritos with Cilantro-Orange Salsa
Lemon Cinna-Mint-Spiked Lean Lamb Stew
Simple, Saucy Antioxidant American Chop Suey
Savory Souped-Up Shepherd’s Pie
Rack of Lean Lamb with Herbs and Roasted Shallots
Seafood
Less-Butter Baked Scallops and Savory Shiitakes
Zesty Calcium-Stuffed Salmon
Tempting Tuned-Up Tuna Casserole
Protein-Packed, Apple-Glazed Wild-Caught Alaskan Salmon
Tempting Four-Flavors Shrimp Pad Thai
Backyard New England Clambake: Bounty of the Sea
Fresh and Fiber-Full Fish Fingers
Luscious Low-Carb Lobster Rolls
Creamy, Lower-Fat New England Clam Chowder
All-in-One Spicy Shrimp and Brown Rice Jambalaya
Savory, Protein-Rich Chicken and Shrimp Paella
Superfresh and Lemony Olive Oil–Rich Shrimp Scampi
Meatless
Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo
Madeover Mac and Cheese—a Calcium and Vitamin D Bonanza
Chuck’s Healthy Eggplant Parm
Tangy, No-Cream of Tomato Soup
Pork-Free Fresh Pea Soup
Smoky Bean Baked Nachos
Lower-Oil Spicy Sesame Peanut Noodles
Tender Greens Pesto with Protein-Packed Pasta
Whole-Grain Home-Grilled Pizza
Rich Cheesy Crudités Fondue
Smoky Hot Whole Grains and Beans Chili
2 | Side Dishes
Two-Corn Cheesie Grits with Roasted Veggies
Nutted Shiitake Brown Rice Pilaf
Sweet-Tart Omega-Rich 3-Bean Salad
Zingy Whole-Grain Broccoli Corn Bread
Nutty, Iron-Rich Creamed Spinach
Not-Your-Grandmother’s Green Bean Casserole
Creamy Creamless Skillet Corn
Healthier, Whole-Grain Lemon Veggie Rice
Aromatic, Antioxidant-Rich Orange–Sweet Potato Casserole
Lower-Cal Cheesy Scalloped Potatoes
Creamy Low-Fat Mashed Potatoes
Fluffy Twice-Baked Potatoes with Chèvre and Roasted Shallots
A Lighter Touch: Tangy German Potato Salad
Tender Lower-Fat French Fries
Sweet and Tangy No-Bake, High-Fiber Beans
Whole-Grain Veggie-Rich Macaroni Salad
Light and Bright Waldorf Salad
Tangy Raw Caesar Salad with Whole-Grain Croutons
Lean and Clean Dirty Rice
Lighter Cider Coleslaw
3 | Desserts
Satisfying Real-Food Piecrust
Organic Gingersnappy Piecrust
Giant Two-Crust Apple Dumpling Pie
Autumnal Fresh-Pumpkin Pie with Potassium
Memorable Freshest Blueberry Blast Pie
Dark and Mineral-Rich Coco-Fudgy Pie
Vitamin C–Rich Sweet-Tart Apple Rhubarb Crisp
Tender and Trans Fat–Free Peach and Blueberry Cobbler
Decadent Dark Chocolate Chip Multigrain Cookies
Simple Snappy Real Ginger Cookies
Dreamy, All-Natural Choco–Peanut Butter Cookies
Spiced, Lower-Sugar Cookies
Decadent Better-Fat Walnut Brownies
Jonny’s Fudgy Chocolate Antioxidant Pudding
Creamy and Nutritious Coconutty Rice Pudding
Chocolate Peanut Butter Protein-Power Milkshakes
Light and Groovy Sorbet and Homemade Soda Floats
Lower-Cal, Moist Mock Sour Cream Chocolate Cake
Dense and Dreamy Fruit ’n Nut–Filled Carrot Cake
Rich and Creamy Lower-Cal Cream Cheese Frosting
Real Fresh, Real Fruit Strawberry Ice Cream
Magnificent Madeover Strawberry Shortcake
Iron-Strong Gingerbread Cake with Poire William
The Real Deal: Lightly Sweetened Fresh Whipped Cream
Tart Cherry Chocolate Whole-Grain Bread Pudding
4 | Breakfasts
Corn-Rich Whole-Grain Jonnycakes
Warm, Lower-Sugar Apple Cranberry Compote
Satisfying Real-Food Pumpkin Pancakes
Hearty High-Fiber Baked Cinnamon French Toast
Homemade Heart-Healthy Nutty Ginger Granola
Open-Your-Eyes Orange High-Fiber Waffles
Nutritious Real-Deal Oatmeal:
Sweet Nutty Banana Oats
Protein-Packed Cheesy Onion Oats
Clean and Cheesy Apple Turkey Sausage
Two-Cheese Fit and Flavorful Frittata
High-Protein Smoked Chicken Quiche Dijon
Lighten Up Cheesy Mediterranean Egg Scramble
Whole-Wheat Chili Biscuit Breakfast Pie
Savory Baked-Not-Fried Hash Browns
Fiber-Full Sweet Potato Mini-Muffins
Low-Fat, Light, and Luscious Banana Muffins
Lemony Light and Bright Breakfast Fruit Salad
Banana-Sweet Strawberry Breakfast Bread
Nutty Antioxidant Power Cran-Orange Bread
Portobello Benedict with Sundried Tomato Pesto