The Sugar Detox Diet

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by Brooke Alpert, MS, RD, CDN and Patricia Farris, MD, FAAD

khou.com

Posted on September 24, 2013 at 7:14 AM

Cottage Cheese–Oatmeal Pancakes MEAL PLAN: WEEK 3

229.5 calories, 17.1 g carbohydrates, 7.2 g fat, 2.5 g saturated fat,

23 g protein, 2.1 g fiber, 531 mg sodium per serving

These pancakes are always a crowd-pleaser—so simple to make and

yet still so delicious. Without any of those crazy sugar spikes you’d

get from plain old pancakes, these keep you full and satisfied for

hours. SERVES 2

Ingredients:

1 cup low-fat cottage cheese

2 eggs

½ cup old-fashioned rolled oats

Directions:

Combine all the ingredients and blend in a blender or food processor

until smooth.

Pour onto a nonstick skillet heated over medium to high

heat and spread thinly.

Cook until bubbling, about 2-4 minutes and flip

over to cook for about 3 minutes on the second side, until done.

Serve immediately.

From The Sugar Detox: Lose Weight, Feel Great, and Look Years Younger by Brooke Alpert, MS, RD, CDN and Patricia Farris, MD, FAAD. Reprinted courtesy of Da Capo Lifelong Books.

 

Pistachio Pesto MEAL PLAN: WEEK 1, WEEK 4 IF EATEN WITH PASTA

218.9 calories, 4.7 g carbohydrates, 21.5 g fat, 3.4 g saturated fat,

4.5 g protein, 1.7 g fiber, 193.3 mg sodium per serving

Using pistachios in this pesto is a great way to add more fiber and protein to a sauce. Use it for more than just pasta: Spread it on chicken, dip in veggies, or even mix with Zucchini “Pasta” (page 197). As this is a big portion, you can freeze the pesto and save for later.

SERVES 8 (2 TABLESPOONS PESTO PER SERVING)

Ingredients:

½ cup fresh basil, packed

1 cup shelled unsalted pistachios

2 cloves garlic

¼ cup grated Parmesan cheese

½ teaspoon salt

¼ to ½ cup extra-virgin olive oil

Directions:

Place the basil, pistachios, garlic, Parmesan, and salt in a blender.

Process until well blended. Beginning with 1/4 cup of the olive oil, add the oil slowly while the blender is running.

Add up to 1/2 cup, total, to achieve the desired pastelike consistency.

If adding to pasta, toss with the cooked pasta while it is still warm.

From The Sugar Detox: Lose Weight, Feel Great, and Look Years Younger by Brooke Alpert, MS, RD, CDN and Patricia Farris, MD, FAAD. Reprinted courtesy of Da Capo Lifelong Books.

 

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