Foods That Cause You to Lose Weight: The Negative Calorie Effect - Neal D. Barnard (2016)

BREAKFAST FOODS

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ORANGE JULIUS

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Makes 2 one-cup servings

If you ever enjoyed an Orange Julius at a shopping mall or the county fair you’re in for a real treat, because this one is as good for you as it tastes. It’s quick to make too, if you keep frozen bananas on hand. Just peel the bananas, break them into chunks, and pack them loosely in an airtight container to freeze. They will keep well for about 3 months.

1 large orange, peeled

¼ cup vanilla soymilk or rice milk

¼ cup oat bran

1 teaspoon sugar

½ teaspoon vanilla

1½ cups frozen banana chunks

Combine all ingredients in a blender and process on high speed until completely smooth and thick.

Per 1 cup serving: 170 calories; 4 grams protein; 35 grams carbohydrate; 1 gram fat; 13 mg sodium; 0 mg cholesterol

FRESH FRUIT SMOOTHIE

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Makes 2 servings

Start your day out right with this delicious and satisfying beverage.

1 large orange, peeled

1 cup frozen banana chunks

1 cup frozen strawberries

½ cup apple juice

Combine all ingredients in a blender and process on high speed until completely smooth.

Per 1 cup serving: 134 calories; 2 grams protein; 30 grams carbohydrate; 0 grams fat; 6 mg sodium; 0 mg cholesterol

FRESH PEACH SMOOTHIE

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Makes 1 serving

This smoothie is so thick and rich it’s actually like a frozen dessert. Keep frozen bananas on hand so you can whip it up any time.

1 fresh ripe peach (or nectarine)

1 frozen banana (about 1 cup banana chunks)

½ cup vanilla soymilk

Combine all the ingredients in a blender and process on high until completely smooth.

Per serving: 187 calories; 4 grams protein; 40 grams carbohydrate; 1 gram fat; 46 mg sodium; 0 mg cholesterol

WHOLE WHEAT CORNCAKES

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Makes 16 three-inch pancakes

Serve these nutritious pancakes with fresh fruit, fruit preserves, or maple syrup.

½ cup whole wheat flour

½ cup cornmeal

½ teaspoon baking powder

¼ teaspoon baking soda

¼ teaspoon salt (optional)

1 small ripe banana, mashed

2 tablespoons brown sugar

1 tablespoon vinegar

1–1¼ cups soymilk or rice milk

Stir the flour, cornmeal, baking powder, baking soda, and salt together in a mixing bowl.

In a separate bowl, combine mashed banana, brown sugar, vinegar, and 1 cup of soymilk or rice milk. Add to the flour mixture and stir just enough to remove lumps and make a pourable batter. Add a bit more milk if the mixture seems too thick.

Preheat a nonstick skillet or griddle. Spray lightly with a vegetable oil spray. Pour small amounts of batter onto the heated surface and cook until the tops bubble. Turn with a spatula and cook the second side until golden brown, about 1 minute. Serve immediately.

Per pancake: 44 calories; 1 gram protein; 9 grams carbohydrate; 0 grams fat; 65 mg sodium; 0 mg cholesterol

BUCKWHEAT PANCAKES

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Makes about 20 three-inch pancakes

These pancakes are made with yeast, which makes them light and tender without added fat. Start the batter about 1½ hours before you want to serve the pancakes, since it needs an hour to rise.

1 cup buckwheat flour

½ cup unbleached or whole wheat pastry flour

½ package active dry yeast (1½ teaspoons)

½ teaspoon salt (optional)

1¼ cups very warm water (about 100°F)

½ teaspoon baking soda

1 tablespoon molasses

¼ cup very warm water (about 100°F)

Preheat the oven to 200°, then turn it off. In a large bowl, mix the buckwheat and unbleached flours, the yeast, and salt.

Stir in 1¼ cups of warm water and beat until smooth. Cover the bowl with a plate and place it into the preheated oven to rise until very bubbly, about 1 hour (be sure the oven is turned off!).

Dissolve the soda and molasses in ¼ cup of very warm water and add it to the buckwheat batter. Heat a nonstick skillet or griddle. Mist it lightly with vegetable oil spray. Pour small amounts of batter onto the heated surface and cook until puffed and bubbly. Turn and cook the second side about 1 minute. Serve immediately with syrup, fruit preserves, or fresh fruit.

Per pancake: 31 calories; 1 gram protein; 6 grams carbohydrate; 0 grams fat; 75 mg sodium; 0 mg cholesterol

SOURDOUGH WAFFLES

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Makes 8 five-inch waffles

Sourdough starter can be used to make delicious, light waffles without any added fat or cholesterol. Specialty food stores sell sourdough starter mixes, or better yet, get some from a friend who keeps sourdough starter. The care and feeding of sourdough is really quite simple. Simply use it every two weeks and replenish it with equal amounts of flour and water.

1 teaspoon baking soda

2 tablespoons maple syrup

2 cups sourdough starter

Combine the soda and maple syrup in a mixing bowl and stir to mix. Add the sourdough starter and mix well.

Cook the batter in a preheated, oil-sprayed waffle iron until golden brown, 3 to 5 minutes. Serve immediately.

Per waffle (without oil): 58 calories; 2 grams protein; 13 grams carbohydrate; 0 grams fat; 103 mg sodium; 0 mg cholesterol

CINNAMON ORANGE FRENCH TOAST

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Makes 4–6 slices

French toast is quick to prepare, low-fat, and cholesterol-free when you make it without eggs. Vary the bread you use for different flavors and textures (cinnamon raisin is my favorite).

1 cup soymilk or rice milk

3 tablespoons cornstarch

1 tablespoon orange juice concentrate

1 tablespoon maple syrup

1 teaspoon vanilla

½ teaspoon cinnamon

⅛ teaspoon salt

4–6 slices whole grain bread

Mix the soymilk or rice milk, cornstarch, orange juice concentrate, maple syrup, vanilla, cinnamon, and salt. Pour the mixture into a broad, flat dish. Coat each slice of bread on both sides with the mixture.

Preheat a nonstick skillet or griddle and mist it with a vegetable oil spray. Add the bread slices and cook until the first side is golden brown, about 3 minutes. Turn carefully with a spatula and cook the second side until golden brown, about 3 minutes. Serve hot with maple syrup or fruit preserves.

Per slice: 119 calories; 3 grams protein; 24 grams carbohydrate; 1 gram fat; 143 mg sodium; 0 mg cholesterol

FRESH FRUIT & BAGEL BREAKFAST

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Serves 1

Enjoy a bagel and fresh fruit for a quick and satisfying breakfast or snack.

1 bagel, any flavor (except cheese, egg, or chocolate chip!)

sliced fresh fruit (banana, orange, strawberries, peach, etc.)

Slice the bagel in half and toast it lightly. Place a layer (or several layers) of freshly sliced fruit on one half of the bagel and top it with the remaining half. Enjoy!

Per bagel: 265 calories; 7 grams protein; 52 grams carbohydrate; 1 gram fat; 525 mg sodium; 0 mg cholesterol

CINNAMON APPLE OATMEAL

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Makes 3 cups

1 cup old fashioned rolled oats

1 green apple, cored and diced

¼ cup raisins

2 tablespoons chopped dates

¼ teaspoon cinnamon

¼ teaspoon salt

rice or soymilk for serving

Bring 2 cups of water to a boil, then add the oats, apple, raisins, dates, cinnamon, and salt. Bring to a simmer, then cook 3 minutes, stirring frequently. Remove from heat and cover. Allow to sit for 10 minutes. Spoon into bowls and serve with rice milk or soymilk.

Per 1 cup serving: 187 calories; 4 grams protein; 38 grams carbohydrate; 2 grams fat; 181 mg sodium; 0 mg cholesterol

QUICK BREAKFAST RICE

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Makes about 4 cups

1½ cups vanilla soymilk

1 tablespoon cornstarch

2 cups cooked brown rice

¼ cup maple syrup

⅓ cup raisins

¼ teaspoon cinnamon

1 teaspoon vanilla

Pour the vanilla soymilk into a medium-sized saucepan. Add the cornstarch and whisk until smooth. Stir in the rice, maple syrup, raisins, and cinnamon. Bring to a simmer over medium heat.

Cook 3 minutes, then remove from heat and stir in the vanilla.

Serve hot or cold.

Per 1 cup serving: 233 calories; 4 grams protein; 51 grams carbohydrate; 1 gram fat; 170 mg sodium; 0 mg cholesterol

BREAKFAST CEREALS

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Hot and cold cereals can provide a quick and wholesome breakfast if you choose your cereals carefully. When shopping for breakfast cereals, the old adage, “The simpler, the better,” is helpful to keep in mind. Generally, the fewer ingredients in a breakfast cereal, the more healthful it will be.

When you read the ingredient list, the first ingredient should be a whole grain, or a mixture of whole grains, for example, whole wheat, corn, oats, barley, rice, etc. If the cereal includes salt, make sure it is only a small amount. Check the nutrition label. Ideally, a serving should contain 200 mg or less of sodium per serving.

Many cold cereals contain a lot of sugar, making them essentially a breakfast dessert. Check the ingredients. If sugar appears near the top of the list, or if there are several different forms of sugar included, such as dextrose, corn syrup, honey, barley malt, etc., then the cereal has too much sugar to be truly healthful. The major problem with these cereals is that you tend to eat more than you need, because it’s difficult to stop eating sweets.

One other ingredient to watch for in cereals is fat, usually in the form of oil, or partially hydrogenated oil. One of the worst offenders in this category are the granola cereals, which often contain as much fat as many cookies. Cereals containing added fat should be avoided, because they will not help you lose weight. Instead, choose whole grain cereals with as little sugar as possible.