Guest author, Jyl Steinback, former fitness director of the Elizabeth Arden Red Door Spa in Beverly Hills, has kindly offered to share five healthy, simple meals from her best-selling Fat Free Living series of cookbooks. Jyl is also the author and creator of "Roll Yourself Thin in 12 Minutes a Day". Jyl is a regular speaker for the American Heart Association, The Arizona Heart Institute and the Susan G. Komen Breast Cancer Foundation. She is endorsed by several world-renowned physicians for her work. She speaks to families nationwide and has been featured on CBS This Morning, Ladies’ Home Journal, Woman’s Day, National Enquirer, Fit Magazine, and Self, among others. Jyl's web site, Fat Free Living answers the question Why be fat free? and provides a number of success stories. In the article below, Jyl provides all the tools we need to eat healthy meals for a week.
Julie Register
Spa Guide
Five Simple Meals
All You Need for a Week of Healthy Living Dinners!
by Jyl Steinback
How much time do you spend each week planning meals, organizing coupons, shopping, putting food away, cooking, and cleaning up? How many nights are you one phone call away from ordering pizza but feel the impending responsibility to put a hot meal on the table for your family? What would you say if you were handed "all you need to know" for 5 perfectly low fat (under 1 gram of fat per serving), low-calorie (all under 500 calories per serving), fabulous family favorite meals (planning, preparing, and cooking in a snap)? From oven or skillet to table in 45 minutes or less! Imagine serving low fat international foods from Sweet and Sour Chicken and Turkey Scallopini to an all-American meal with Egg Casserole, bagels, and fruit! Think in threes-main dish + bread + side! All YOU have to do is follow the plan (the dirty organization work has been taken care of) and clean up the kitchen (made simple with quick-cleanup tips)!
| Five Simple Meals |
| Day of the Week | Main Meal + Simple Suggestions for Sides |
| Monday | Sweet and Sour Chicken* rice, crispy wonton strips |
| Tuesday | Egg Casserole * bagels, fresh or canned cut-up fruit |
| Wednesday | Chicken Taco Pizza* shredded lettuce & carrot salad |
| Thursday | Turkey Scallopini* creamy mashed potatoes* or frozen mashed potatoes with skim milk |
| Friday | Angel Hair Pasta with packaged Caesar salad mix with Italian Cod Fillets* fat-free dressing |
*from The Fat-Free Family Cookbook
| Five Simple Meals - Food List |
| Bakery & Breads: 1 lb. French bread 1/2 dozen low-fat bagels 8-inch fat-free flour tortillas |
| Canned Goods: 8-oz. pineapple chunks in juice 8-oz. chopped tomatoes 4 oz. chopped jalapeno peppers 32 oz. evaporated skim milk or 16 oz. nonfat dry powdered milk* canned fruit or applesauce *longer shelf life than refrigerated skim milk |
| Sauces & Dressings: 14-oz. sweet and sour sauce 8-oz. taco sauce 8-oz. fat-free Italian or Caesar salad dressing 4-oz. lemon juice 12 oz. fat-free pasta sauce |
| Dry Goods: 12-oz. angel hair pasta 2-lb. Minute Rice 6-oz. fat-free croutons |
| Seasonings & Spices: onion powder dry mustard lemon pepper 1 oz. package taco seasoning mix paprika |
| Poultry, Fish & Meat: 1 1/2 lb. fat-free turkey (or chicken) cutlets 1 1/2 lb. cod fillets |
| Frozen: 3-lb. package quick-frozen chicken tenders 16-oz. frozen pepper strips 16-oz. frozen mashed potatoes wonton wrappers |
| Eggs & Dairy: 16-oz. fat-free egg substitute 6-oz. fat-free shredded cheddar cheese 8-oz. fat-free Parmesan cheese 32 oz. skim milk (substitute canned or powdered if desired) |
| Produce: 8-oz. package Romaine lettuce 8-oz. package shredded lettuce 8-oz. package shredded carrots |
| Foods to Always Keep On-Hand |
| * Keep your pantry well-stocked: |
| fat-free soup broth (chicken, beef,oriental and/or vegetable) |
| nonfat dry milk or evaporated skim milk |
| flavorful sauces (teriyaki, barbecue, sweet and sour, fat-free pasta, fat-free salad dressing) |
| pasta and rice, applesauce and canned fruits - stick with quick-cooking choices for healthy meals in a hurry. |
| * Fill up your spice rack - quick meals don't mean bland and boring! Keep on hand: |
| onion powder |
| garlic powder |
| Italian seasoning |
| oregano |
| pepper |
| dry mustard |
| cinnamon |
| chili powder |
| *Stock your freezer with: |
| fat-free chicken breasts |
| chicken tenders |
| ground turkey and/or beef substitutes |
| vegetable medleys for Japanese, Chinese or soup |
| fruit mix and/or berries |
| * A "must have on hand" extra: |
| A variety of whole, sliced, or shredded fat-free cheese (cheddar, Swiss, mozzarella, Parmesan, American)! |
| Timesaving Tips |
| * Go for timesaving packaged, frozen, or canned vegetables and fruit. They may cost a little more but your time is worth it! Waste not - pick up perfect portions at the supermarket salad bar! Toss your purchases into soups, salads, stir-fry dishes, casseroles, and more! |
| * Follow your grocery list and don't be steered off track. Try to shop at the same supermarket and become familiar with the layout. Cruise through without being tempted by "end-of-the-aisle" specials! |
| *Read through recipes and prepare food ahead of time when possible. |
| * Don't defeat your timesaving efforts! Clean up quick by using nonstick skillets, nonfat cooking spray, aluminum foil-lined pans, and resealable plastic bags. Try to limit the number of bowls, pans, and dishes you use while preparing your meal. |
GET READY...
GET SHOPPING...
GET COOKIN'!
5 HEALTHY MEALS IN A FLASH!
Jyl Steinback's cookbooks:
The Fat Free Living Family Cookbook - Fat free recipes the family
will enjoy.
The Fat Free Living Super Cookbook - Over 400 fat free recipes, all
with less than one gram of fat per serving. Includes a 14 day menu plan, shopping lists,
barbeque section, kids section, pizza, diabetic exchanges, and nutritional analysis.
Recipes for Fat Free Living - Recipes that take 12 minutes to
prepare and are all fat-free! Shopping list and a seven day meal plan is included.
Diabetic exchanges and nutritional analysis.
Recipes for Fat Free Living 2 Cookbook - Fat free recipes with
preparation marked Easy, Average and Difficult. Includes microwave section and holiday
section covering every holiday from New Years to Christmas. Diabetic exchanges and
nutritional analysis.
Recipes for Fat Free Living 3 Cookbook: Fat Free Dessert - 300
recipes each under 1 gram of fat per serving. Includes a sugar and honey conversion chart
-regular sugar to Equal or Sweet ‘n’ Low or even honey. Diabetic exchanges and
nutritional analysis.
Recipes for Fat Free Living 4 Cookbook: Fat Free Breads for Bread
Machines - 130 breads, 25 bagels and 30 spreads all under 1 gram of fat per serving.
For bread machines but conventional oven can be used. Diabetic exchanges and nutritional
analysis.
These and other cookbooks can be found on the Spa Site's Bookstore under Diet.
For other low fat recipes, visit the Spa Site's Spa Recipe and Articles about Food page.
You may be interested in reading the Interview with Fat Free Living author, Jyl Steinback by Lynn Nelson, About's Busy Cooks Guide.
How did these recipes work out? Share your experiences on the Spa Site Forum in the "Share Your Spa Experience" folder.
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