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

GRAINS

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BROWN RICE

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Makes 3 cups of cooked rice

Whole grains are the foundation of a healthful diet, and brown rice is a great grain to start with. It has a crunchy, nutlike flavor and supplies more vitamins, minerals, protein, and fiber than white rice. Cooking it in extra water guarantees perfect rice every time.

1 cup short grain brown rice

4 cups water

½ teaspoon salt

Rinse and drain rice. In a saucepan bring the water to a boil, then add the rice and salt. When the water begins to boil again, lower the heat slightly, then cover and simmer about 40 minutes, until the rice is soft but still retains a hint of crunchiness.

Pour off any excess liquid (this can be saved and used as a broth for soups and stews if desired).

Per ½ cup: 115 calories; 2 grams protein; 25 grams carbohydrate; 0.5 gram fat; 176 mg sodium; 0 mg cholesterol

WILD BASMATI PILAF

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Serves 6

Wild rice and basmati rice add wonderful flavor and texture to this fat-free pilaf. Look for both in natural food stores and in some supermarkets. Serve this pilaf with everyday meals or as an elegant side dish.

¼ cup wild rice

1 15-ounce can Swanson’s Vegetable Broth

¾ cup brown basmati rice

1 onion, finely chopped

3 garlic cloves, minced

2 cups thinly sliced mushrooms

2 stalks celery, thinly sliced

½ teaspoon thyme

½ teaspoon marjoram

¼ teaspoon black pepper

¼ teaspoon salt

⅓ cup finely chopped parsley

Rinse the wild rice and place it in a saucepan with the vegetable broth and ½ cup of water. Stir to mix, then cover and simmer for 20 minutes. At the end of this time, add the basmati rice.

Cover and continue cooking until both varieties of rice are tender, about 50 minutes.

Heat ½ cup of water in a large pot or skillet. Add the onion and garlic and cook until all the water has evaporated and browned bits of onion begin to stick to the pan. Add another ¼ cup of water, scrape the pan, and cook until the onions begin to stick again. Repeat this process of adding water and cooking the onions until they are nicely browned. This will take about 15 minutes.

Stir in the mushrooms, celery, and seasonings. Cook, stirring frequently, for 5 minutes, then add the cooked rice and finely chopped parsley. Cook over low heat, turning gently, until the mixture is very hot.

Per serving: 124 calories; 3 grams protein; 27 grams carbohydrate; 0.5 gram fat; 284 mg sodium; 0 mg cholesterol

SIMPLE SPANISH RICE

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Makes 2½ cups

Here is a simple Spanish rice recipe that’s baked in the oven. Spike is a seasoning salt available in most markets in the spice section.

1 cup brown basmati rice (or other long grain brown rice)

2¼ cups boiling water or vegetable stock

2½ tablespoons soy sauce

1 teaspoon chili powder

½ teaspoon Spike seasoning or ¼ teaspoon salt

¼ teaspoon cumin

¼ teaspoon garlic powder

Preheat the oven to 350°. Spread the rice in a 9 × 9–inch baking dish. Combine the boiling water or stock with the remaining ingredients and pour over the rice. Cover tightly with foil and bake in preheated oven until the rice is tender and all the water is absorbed, about 1 hour.

Per ½ cup: 105 calories; 3 grams protein; 23 grams carbohydrate; 0 grams fat; 341 mg sodium; 0 mg cholesterol

BULGUR

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Makes about 3 cups

Bulgur is cracked wheat that has been toasted to give it a delicious, nutty flavor. It cooks in about 15 minutes and is an excellent accompaniment to a wide variety of foods, from chili to roasted vegetables. If you like, season it with chili powder, curry powder, or soy sauce. Or you can add it to soups, stews, and chili for extra flavor and texture, serve it as a hot breakfast cereal, or mix it with chopped fresh vegetables and fat-free dressing for a delicious salad.

2 cups water

1 cup bulgur

½ teaspoon salt

Bring water to a boil in a saucepan, then stir in bulgur and salt. Reduce heat to a simmer, then cover and cook until bulgur is tender, about 15 minutes.

Per ½ cup: 113 calories; 4 grams protein; 24 grams carbohydrate; 0 grams fat; 181 mg sodium; 0 mg cholesterol

Alternate method: Stir bulgur and salt together in a mixing bowl. Stir in boiling water. Cover and let stand until the liquid is absorbed and the bulgur is tender, about 20 minutes.

COUSCOUS

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Makes 3 cups

Couscous, which is actually a type of pasta, cooks in minutes and makes a delicious side dish or salad. Many natural food stores sell whole wheat couscous, which has a nuttier flavor and more fiber than regular couscous. They are both prepared in the manner described below.

1½ cups boiling water

½ teaspoon salt

1 cup couscous (whole wheat or regular)

Bring salted water to a boil in a small pan. Stir in the couscous, then remove the pan from heat and cover it. Let stand 10 to 15 minutes, then fluff with a fork and serve.

Per ½ cup: 91 calories; 3 grams protein; 20 grams carbohydrate; 0 grams fat; 181 mg sodium; 0 mg cholesterol

POLENTA

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Makes 2 cups

Polenta, or coarsely ground cornmeal, has long been a staple grain in northern Italy. It cooks easily and is delicious with marinara or any other spicy sauce. Pour the cooked polenta onto a platter and top it with sauce, or spoon it into a flat dish and chill it, then slice and grill it as described below.

½ cup polenta

1 15-ounce can Swanson’s Vegetable Broth

½ cup water

Combine the polenta, vegetable broth, and ½ cup of water in a saucepan. Bring to a simmer and cook, stirring frequently, until very thick, 15 to 20 minutes. Pour into a 9 × 9–inch baking dish and chill completely. Cut into squares and grill or sauté in an oil-sprayed nonstick skillet.

Per ½ cup: 62 calories; 1 gram protein; 14 grams carbohydrate; 0 grams fat; 437 mg sodium; 0 mg cholesterol

QUINOA

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Makes 3 cups

Quinoa, pronounced “keen-wah,” is a light, fluffy grain that makes a delicious breakfast cereal, side dish, or salad. It cooks in just fifteen minutes and is a rich source of many nutrients, including protein, B vitamins, and iron. Look for quinoa in your favorite natural food store.

1 cup quinoa

2 cups water

Rinse the quinoa thoroughly by placing it in a bowl and adding about 3 cups of cold water. Swish it around until the water is cloudy, then pour it into a strainer. Put it back into the bowl and rinse it again. Repeat the process 3 or 4 times until the water remains clear.

Place the rinsed quinoa into a pan and add 2 cups of cold water.

Bring to a boil, then reduce the heat to a simmer. Cover and cook until all the water is absorbed, about 15 minutes.

Per ½ cup: 118 calories; 5 grams protein; 20 grams carbohydrate; 2 grams fat; 3 mg sodium; 0 mg cholesterol

FAVORITE BREAD STUFFING

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Serves 8

You’ll love this traditional stuffing now that it’s fat-free!

½ cup water

1 onion, chopped

3 cups sliced mushrooms (about ½ pound)

2 celery stalks, thinly sliced

4 cups cubed bread

⅓ cup finely chopped parsley

½ teaspoon thyme

½ teaspoon marjoram

½ teaspoon sage

⅛ teaspoon black pepper

½ teaspoon salt

1 cup very hot water or vegetable stock

Heat ½ cup water in a large pot or skillet. Add the onion and cook 5 minutes.

Add the sliced mushrooms and celery and cook over medium heat, stirring occasionally, until the mushrooms begin to brown, about 5 minutes.

Preheat the oven to 350°. Stir in the bread, parsley, thyme, marjoram, sage, black pepper, and salt. Lower the heat and continue cooking for 3 minutes, then stir in the water or stock, a little at a time, until the dressing obtains the desired moistness. Spread in an oil-sprayed baking dish, cover, and bake for 20 minutes. Remove the cover and bake 10 minutes longer.

Per serving: 91 calories; 3 grams protein; 14 grams carbohydrate; 2 grams fat; 297 mg sodium; 0 mg cholesterol