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

VEGETABLE DISHES

 width=

BRAISED CABBAGE

 width=

Serves 4

Adrien Avis provided this simple and delicious vegetable dish.

½ cup water

2 cups cabbage, coarsely chopped

½ teaspoon caraway seeds (optional)

salt and fresh ground black pepper

Bring the water to a boil in a skillet or saucepan and add the cabbage and caraway seeds. Cover and cook until just tender, about 5 minutes. Sprinkle with salt and black pepper and serve.

Per serving: 16 calories; 0.5 gram protein; 4 grams carbohydrate; 0 grams fat; 13 mg sodium; 0 mg cholesterol

STEAMED KALE

 width=

Serves 2 to 4

If you’ve never tried kale, you’re in for a treat. Besides being delicious, kale is an excellent source of calcium and beta carotene. This is the simplest method I know of preparing it.

1 bunch of kale (6 to 8 cups chopped)

½ cup water

2 teaspoons soy sauce

2–3 garlic cloves, minced

Wash the kale, remove the stems, and chop the leaves into ½-inch wide strips.

Heat the water and soy sauce in a large pot or skillet. Add the garlic and cook it 1 to 2 minutes. Add the chopped kale and toss to mix. Cover and cook over medium heat until tender, about 5 minutes.

Per 1 cup: 61 calories; 3 grams protein; 11 grams carbohydrate; 0 grams fat; 101 mg sodium; 0 mg cholesterol

POTATOES WITH KALE AND CORN

 width=

Serves 6

4 russet potatoes

1 bunch kale

½ cup water

2–3 teaspoons soy sauce

3 garlic cloves, minced

1 15-ounce can corn, including liquid

Scrub the potatoes, cut them into cubes, and steam them over boiling water until tender, about 15 minutes.

Wash the kale and remove the stems. Chop the leaves into small pieces. Heat ½ cup of water and 2 teaspoons of soy sauce in a large pan, then add the garlic. Cook 1 minute, then add the chopped kale. Toss to mix, then cover and cook over medium heat until the kale is tender, about 5 minutes. Add the corn with its liquid, and the cooked potatoes. Stir to mix.

Per serving: 238 calories; 5 grams protein; 52 grams carbohydrate; 0.5 gram fat; 120 mg sodium; 0 mg cholesterol

MASHED POTATOES AND GRAVY

 width=

Serves 8

This is a simple, fat-free version of a traditional favorite.

4 large russet potatoes, peeled and diced

2 cups water

½ teaspoon salt

½–1 cup soymilk or rice milk

½ cup water

1 tablespoon soy sauce

½ cup finely chopped onion

1 cup sliced mushrooms

2 tablespoons flour

½ cup water

¼ teaspoon garlic powder or granules

¼ teaspoon poultry seasoning

⅛ teaspoon black pepper

Simmer the potatoes in 2 cups of salted water until tender, about 10 minutes. Drain and reserve the liquid. Mash the potatoes, adding enough milk to achieve desired consistency. Add salt to taste. Cover and set aside.

Heat ½ cup of water and soy sauce in a large skillet, then add onions and mushrooms. Cover and cook over medium heat 5 minutes, stirring occasionally.

Mix the flour with ½ cup water and add it to the onions along with the seasonings and reserved potato water. Stir over medium heat until thickened.

Per serving: 134 calories; 3 grams protein; 30 grams carbohydrate; 0 grams fat; 228 mg sodium; 0 mg cholesterol

BAKED YAMS

 width=

Serves 4

Yams are a great year-round food. Delicious and easy to prepare, they are loaded with beneficial nutrients like beta-carotene, potassium, and fiber. Serve them with meals and keep them on hand for snacks. Eat them plain, or topped with a bit of maple syrup or applesauce.

4 medium yams (jewel and garnet yams are especially flavorful)

Microwave oven: Scrub the yams but do not peel them. Prick them in several places with a fork or sharp knife. Place two yams in the microwave and cook on high for 6 minutes. Turn the yams over and cook an additional 6 minutes. The yams are done when they are easily pierced with a fork.

Conventional oven: Scrub and prick the yams as above. Line the bottom of a baking dish with foil or baking parchment, then place the yams in the dish and bake at 400° for 1 hour, or until tender when pierced with a fork.

Per yam: 158 calories; 1.5 grams protein; 38 grams carbohydrate; 0 grams fat; 12 mg sodium; 0 mg cholesterol