How to get back on track:
Not only does it reset your body by getting your metabolism going, but it also helps you set the tone mentally for a regular eating day.
Water helps you feel full, so you won’t be as tempted to carry your overeating into the next day.
Squeeze in Some Exercise
It will make you feel so much better.
Have a Filling Salad for Lunch
The water in the veggies will help hydrate you and keep you feeling full until dinner.
Cook Dinner at Home
Go for clean foods, like a piece of broiled fish with roasted veggies and a whole grain like quinoa or barley. They’ll give you the nutrients you need and you won’t be hungry.Choose lean cuts of meat and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest. Try a few meatless meals each week for added health benefits.
A few really tasty recipes follow to get you started.
Roasted Vegetable Crepes
- 1 cup flour
- 2/3 cup reduced-fat milk
- 2/3 cup cold water
- 3 eggs
- 6 tablespoons melted butter, divided
- 1/4 teaspoon salt
- 2 medium zucchini, cut into bite-size pieces (about 2 cups)
- 1 green bell pepper, cored, seeded and cut into bite-size pieces (about 1 cup)
- 1 medium sweet onion, coarsely chopped (about 3/4 cup)
- 2 cups grape tomatoes
- 2 tablespoons olive oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon dried thyme
- Coarsely ground black pepper
- 5 ounces softened reduced fat cream cheese
To prepare the crepes:
Place flour in a medium bowl. Gradually whisk in milk and water until smooth. Whisk
in eggs, 3 tablespoons melted butter and salt. Let stand 10 minutes. (This allows the flour to absorb the liquid.)
Heat an 8 or 9 inch crepe pan over medium-high heat until hot. Lightly brush the pan with some of the remaining melted butter.
Pour 1/4 cup batter into the center of the pan. Quickly tilt in all directions. (Batter should lightly cover the bottom of the pan.) Cook 30 seconds. Lift edge with a spatula to check doneness. Shake and jerk the pan by its handle to loosen the crepe. Turn crepe over and cook 15 to 20 seconds. Second side will be spotty brown.
Transfer to a wire rack to cool. Repeat with remaining batter and melted butter. Makes 10 crepes.
Preheat oven to 350 degrees F.
To prepare the filling:
Makes about 3 cups.
Place zucchini, bell pepper, onion and tomatoes in a large baking pan. Drizzle with olive oil. Add salt, thyme and pepper. Roast 30 minutes or until tender.
Spread 2 tablespoons of cream cheese on half of each crepe. Top with about 1/3 cup roasted vegetables. Fold in half, then in half again. Serve with a green salad.
Winter Vegetable Stew
- 3 tablespoons olive oil, divided
- 1 large red onion, cut crosswise into 1/3 inch thick rounds
- 3 medium carrots, cut into 1-inch pieces
- 1 pound red skinned or yellow gold potatoes, scrubbed and cut into 1-inch pieces
- 1 butternut squash (about 1 1/2 pounds), peeled and cut into 1 1/2 inch pieces
- 1 acorn squash (about 1 1/2 pounds), peeled and cut into 1 1/2 inch pieces
- 3 parsnips–peeled and quartered lengthwise
- 4 cups vegetable broth
- Salt and freshly ground pepper
- 1/4 teaspoon marjoram
- Flat leaf parsley for garnish
Preheat the oven to 400°F.
In a large nonreactive skillet, heat 1 tablespoon of the oil over moderately high heat. Add the onion and carrots and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to a casserole dish.
Add another tablespoon of oil to the skillet. Add potatoes and butternut squash, and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to the roasting pan. Repeat the cooking process using another tablespoon of oil and the acorn squash and parsnips.
Add the broth to the skillet and bring to a simmer over high heat, scraping up any browned bits. Pour the broth over the vegetables. Season with salt and pepper and add the marjoram. Cover and cook the vegetables in the oven for about 45 minutes, or until just tender when pierced. Increase the oven temperature to 450°F and cook, uncovered, for 5 minutes longer. Ladle into serving bowls and garnish with parsley. Serve with a slice of crusty country bread.
Tomato, Zucchini and Eggplant Gratin
- 1/2 medium eggplant, sliced crosswise 1/4 inch thick
- 1 medium zucchini or yellow squash, sliced 1/4 inch thick
- Kosher salt
- 6 tablespoons extra-virgin olive oil
- 4 garlic cloves, minced or mashed
- One 14-ounce loaf Italian bread, crusts removed and sliced 1/2 inch thick
- Freshly ground pepper
- 1/2 cup torn basil leaves
- 3 medium tomatoes, sliced 1/2 inch thick
- 1 teaspoon thyme leaves
- 1 cup grated Parmesan cheese
Preheat the oven to 400° F.
In a colander, toss the eggplant and zucchini with 1 teaspoon of kosher salt and let stand for 20 minutes. Drain well and gently squeeze out any excess liquid.
In a small bowl, stir the olive oil with the garlic. Coat a 9-by-13-inch baking dish with 1 1/2 teaspoons of the garlic-infused oil.
Tear the bread into 2-inch pieces and line the bottom of the baking dish with the bread, fitting the pieces tightly together. Drizzle the bread with 2 tablespoons of the garlic oil and sprinkle the bread with half of the basil leaves.
In a medium bowl, toss the eggplant and zucchini with 2 tablespoons of the garlic oil and season with salt and pepper. Sprinkle the tomato slices with salt and pepper. Arrange the eggplant, zucchini and tomatoes over the bread, overlapping them as necessary. Sprinkle with the thyme leaves and Parmesan cheese and drizzle with the remaining garlic oil.
Bake the gratin for about 40 minutes, until the vegetables begin to brown and the bottom of the bread is golden brown. Remove the vegetable gratin from the oven and let stand until cooled slightly, about 10 minutes. Sprinkle with the remaining basil, cut into serving pieces.
Italian Style Stuffed Peppers
- 4 medium bell peppers
- 1/2 pound extra-lean ground beef or turkey
- 1/2 cup chopped onion
- 1 cup drained, canned whole Italian tomatoes
- 1 cup cooked brown rice
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon dried Italian seasoning
- 1/2 cup soft bread crumbs
- ¼ cup grated Parmesan cheese
- Vegetable cooking spray
- 1 cup homemade or store-bought tomato sauce
Preheat the oven to 350°F.
Slice off the stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 minutes; drain.
Brown ground beef and onion in a nonstick skillet over medium heat. Drain on paper towels.
Return meat mixture to the skillet. Add tomatoes, breaking them into pieces with a spoon, and cook until the liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce and Italian seasoning.
Spoon 1/2-cup portions of the mixture into the peppers; sprinkle evenly with breadcrumbs and cheese.
Place peppers in a baking dish coated with cooking spray. Bake for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.
Broccoli Swiss Quiche
Easy Whole Wheat Pastry Crust
- 1 cup whole wheat pastry flour
- 1 teaspoon sugar
- 3/4 teaspoon salt
- 5 tablespoons vegetable oil
- 2 tablespoons milk
- 3 eggs
- 1 cup broccoli, cooked and chopped
- 1 1/2 cups Swiss cheese, shredded
- 8 ounces reduced fat milk
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 medium tomato, sliced thin
- 1/4 cup Parmesan cheese
Directions for making the crust:
Preheat oven to 400°F.
Into 8 or 9 inch Quiche pan or pie plate, stir together flour, sugar and salt. Combine the oil and milk in a measuring cup and pour over the flour mixture.
Mix with fork till all the flour is dampened.
Press dough evenly against the bottom and sides of the pie plate. Crimp edges.
Line the unpricked pastry shell with a double thickness of foil. Bake in the oven for 8 minutes. Remove the foil and bake for 4 to 5 minutes more or until the pastry is set and dry.
Remove the pie plate from the oven and set aside while you prepare the filling.
Reduce oven temperature to 350°F.
Directions for the Quiche Filling:
In a mixing bowl whip eggs with a wire whisk and stir in the broccoli, shredded Swiss cheese, milk, garlic, onion, salt and pepper; stir until blended.
Assembling the Quiche:
Pour into baked pastry crust. Place the tomato slices on top of Quiche mixture; sprinkle with Parmesan cheese.
Bake for 35 to 45 minutes or until Quiche tests done in center. Protect pastry crust with foil at the end of the cooking time to prevent over browning.
Cool on wire rack for 5 to 10 minutes before cutting.