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

MUFFINS AND BREADS

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BLUEBERRY MUFFINS

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Makes 12 muffins

1⅔ cups unbleached or whole wheat pastry flour

1½ teaspoons baking soda

½ teaspoon salt

½ teaspoon nutmeg

1 10.5-ounce package firm silken tofu

½ cup sugar

2 tablespoons orange juice concentrate

2 cups blueberries, fresh or frozen

Preheat oven to 350°. Mix the flour, baking soda, salt, and nutmeg in a large bowl.

Place the tofu, sugar, and orange juice concentrate into a food processor and blend until completely smooth. Add to the flour mixture along with the blueberries and stir until just blended.

Drop spoonfuls of the batter into oil-sprayed muffin cups, and bake in the preheated oven for 25 minutes. Remove muffins from pan and cool on a rack.

Per muffin: 126 calories; 5 grams protein; 25 grams carbohydrate; 1 gram fat; 195 mg sodium; 0 mg cholesterol

BANANA DATE MUFFINS

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Makes 12 muffins

2 cups whole wheat pastry flour

2 teaspoons baking soda

½ teaspoon salt

⅓ cup wheat germ

⅓ cup oat bran

4 ripe bananas, mashed (about 2½ cups)

½ cup sugar

¾ cup soymilk or rice milk

1 teaspoon vanilla

⅓ cup chopped dates

Preheat oven to 350°. Mix the flour, baking soda, salt, wheat germ, and oat bran in a large bowl.

In another bowl, mash the bananas and mix in the sugar. Stir in the soymilk and vanilla and mix thoroughly. Add the flour mixture, along with the dates, and stir to mix.

Fill oil-sprayed muffin cups nearly to the top, and bake in preheated oven for 20–30 minutes, until a toothpick inserted into the center comes out clean. Let stand 2 minutes, then remove muffins from pan and cool on a rack.

Per muffin: 174 calories; 5 grams protein; 36 grams carbohydrate; 1 gram fat; 230 mg sodium; 0 mg cholesterol

GARLIC BREAD

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Makes one loaf (about 20 slices)

Roasted garlic has a mellow flavor and creamy texture that makes delicious fat-free garlic bread.

2 large heads garlic

1 baguette or loaf of French bread, sliced

1–2 teaspoons mixed Italian herbs (optional)

¼ teaspoon salt

Roast the whole, unpeeled heads of garlic in a 400° oven (or toaster oven) until they feel soft when squeezed. This will take about 30 minutes. Reduce the oven temperature to 350°.

Peel the cloves or squeeze them out of their skin, then mash them into a paste with a fork. Mix in the herbs, if desired, and salt. Spread onto the sliced bread. Wrap tightly in foil and bake for 20 minutes.

Per slice: 91 calories; 3 grams protein; 18.5 grams carbohydrate; 0 grams fat; 179 mg sodium; 0 mg cholesterol