Healthy Suggestions

Spring 2007

Volume One / Number Four

Mashed Cauliflower

from Easting Well After Weight Loss Surgery, by Patt Levine and Michelel Bontempo-Saray

3 cups cauliflower florets
2/3 cups skim milk
4 tablespoons fat free sour cream
Salt and pepper to taste
20 sprays of artificial refrigerated
butter spray
(i.e. I Can’t Believe It’s Not Butter)

  • Steam cauliflower for 10-15 minutes until very soft.
  • Puree cauliflower in a food processor until smooth.
  • Add milk, sour cream, salt, and pepper to cauliflower and
    blend until smooth and well combined.
  • Put mixture in microwave safe dish and heat for 2 minutes;
    spray with butter spray and serve.

Calories: 202.17
Protein: 15.51g Fat: 0.92
Carbohydrates: 35.52g Cholesterol: 13.27mg
Fiber: 7.5g Sodium: 224.93mg

Turkey Loaf

from Easting Well After Weight Loss Surgery, by Patt Levine and Michelel Bontempo-Saray

1 pound ground turkey
1 (6oz) can tomato juice
2 tablespoons dried parsley flakes
1 tablespoon dried celery flakes
1 tablespoon dried onion flakes
1/4 cup egg substitute, lightly beaten
1 teaspoon pepper
Cooking spray

  • Preheat oven to 350F.
  • In a large bowl, combine all the ingredients.
  • Coat a baking pan with cooking spray. Mound turkey mixture in center of pan to form a loaf and bake for 1 hour. Calories: 151.84

Protein: 29.53g Fat: 2.05g
Carbohydrate: 4.66g Cholesterol: 55mg
Fiber: 0.83g Sodium: 116.52mg

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