100-Calorie Snack Cookbook

431 Pages·2009·21.29 MB·English

by  Sally Sampson

Copyright © 2009 by Sally Sampson. All rights reserved
Photography copyright 2009 by Carl Tremblay
Foreword copyright 2009 by Katherine D. McManus, M.S., R.D.
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
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Book design by Elizabeth Van Itallie
Library of Congress Cataloging-in-Publication Data:
Sampson, Sally, 1955-
100-calorie snack cookbook / Sally Sampson ; foreword by Katherine D. McManus ; photography by Carl
Tremblay.
p. cm.
Includes index.
ISBN 978-0-470-45198-4 (pbk.)
1. Low-calorie diet–Recipes. 2. Snack foods. I. Title. II. Title: One hundred calorie snack cookbook.
RM222.2.S237 2009
641.5′635–dc22
2008044732
FOR LAUREN AND BEN,
WITHOUT WHOM
IT WOULDN’T MATTER
ACKNOWLEDGMENTS
Love and thanks to Susan Orlean, who fed me the idea;
to Justin Schwartz, Jana Nordstrand, Christine DiComo, Carla Glasser
and Jenny Alperen, because little happens without them;
and to Carl Tremblay, for his gorgeous photographs and patience.
CONTENTS
Foreword, Kathy McManus, M.S., R.D.
Introduction
Soups
Eggs
Salty
Creamy and Cheesy
Crunchy
Carbs
Salads
Vegetables
Protein
Fruit Desserts
Frozen Desserts
Cookies, Brownies and That Sort of Thing
Beverages
Index
FOREWORD
D
espite widespread interest in weight and weight control, the prevalence
of obesity continues to rise in the United States and worldwide. There
have been various studies that reported examining the risk and benefits
of snacking between meals. Snacking for most individuals appears not to
adversely affect weight control and for some it may improve control. This
improvement may occur because frequent eating helps appetite control, thus
preventing overeating at meals.
The main question then is what kind of snack and how much? With the
plethora of readily available, highly processed, packaged snack foods, it can be
difficult to make the right choice.
Sally Sampson’s 100-Calorie Snack Cookbook is the perfect answer to the
dilemma. This cookbook offers more than two hundred recipes that are only 100
calories, free of trans fat, low in saturated fat, low to moderate in sodium and
most importantly great tasting! The author has created an amazing variety of
snacks that can meet anyone’s craving for sweet, crunchy, savory or just plain
delicious. She has taken the unique approach of offering snacks that encompass
all the food groups and expertly combines ingredients for fabulous tasting soups,
salads, vegetables, eggs, grains, desserts, beverages and more, in only 100
calories per serving! Snacking no longer needs to be boring or unhealthy. These
fantastic snack ideas can help improve the quality of your daily food intake,
serve as a great energizer to keep you going throughout the day and potentially
help you reach or maintain a healthy weight.
—KATHY MCMANUS, M.S., R.D.
Director, Department of Nutrition Brigham and Women’s Hospital A teaching
affiliate of Harvard Medical School
INTRODUCTION
A
re you trying to lose weight? Or simply hoping not to gain any? Do you
drink a protein shake for breakfast, eat a salad for lunch and grilled fish
for dinner? Do you dine on low-fat soups and lean chicken? Are you
“good” at meals but not-so-good in between? Do you crave low-fat pretzels,
only to eat half the bag, telling yourself after each that it’s your last? Do you hit
the wall after coming in from a long run and stand in front of the fridge scarfing
down all you can find, only to have consumed all your recommended daily
allowances? Are you suffering from a devastating break-up and find yourself
popping chocolate bon-bons?
Whether you are on a diet of your own making, Weight Watchers, the Atkins
Diet, the Scarsdale Diet, the Cookie Diet, the Grapefruit Diet, the Cabbage Soup
Diet, the South Beach Diet, the Low-Carb, Low-Fat or High-Protein Diet, other
than exercising, weight loss comes down to one thing.
Calories.
Enlarge View
And honestly, even if you aren’t on a diet, no doubt you want to maintain your
weight and get through the day feeling satiated and energized rather than stuffed
and depleted. If you want to lose weight, whether it’s 2 pounds or 200 pounds,
the best way to accomplish it is to take in fewer calories, which means eating
smaller servings and smaller snacks—and current research tells us that 100 is the
magic caloric number for snacking. It’s that simple.
But do you know what constitutes 100 calories?
Just wander, as I did, around a grocery store and note the proliferation of 100-
calorie snacks: this aisle is getting more and more crowded every day and since I
started tracking this trend, the bounty has at least doubled.
But not everyone, certainly not I, wants a ridiculously expensive, wastefully
overpackaged snack loaded with chemicals, sugar and salt, a snack designed to
sit on a grocery store shelf for a year, if not two. I don’t want to eat it and I
surely don’t want to feed it to my kids. And neither do you.
But do you want to spend all your time counting calories? I doubt it. So I
saved you the trouble and did it for you! This book is filled with everything I
could think of: no-brainer snacks, soups, easy salads and slightly more
complicated salads, a few egg dishes and mini-meals, beverages, recipes for bags
of Gorp to stick in your kids’ backpacks and foods you wouldn’t dream of eating
when you’re paying attention to calories: treats like chocolate truffles and
caramels. This jam-packed little book will be so indispensable, you’ll need one
copy for home and another for work. You might even need one for the car.
Enlarge View
The 100-Calorie Snack Cookbook will help you head off hunger and indulge
without taking in too many calories. Armed with these ideas and recipes, you
won’t spend your whole day with a growling stomach, and even though you’ll be
snacking, you won’t have that awful feeling of being naughty. You’ll no longer
feel bad physically (all that sugar! all that salt!) and bad about yourself too
(“why didn’t I eat something better?” you ask yourself). Just as you want to
avoid the grocery store when you’re hungry, if you want control over your
eating, it is essential to be prepared with healthy, satisfying, 100-calorie choices.
Filled with ideas for no-cook snacks, the 100-Calorie Snack Cookbook
includes recipes that can be made easily, whether you only have five minutes in
the morning, or a few more when you get home from work.
ON CALORIES
When calculating the calories for this book, I endeavored to be as accurate as
possible. However, unless I am in your kitchen watching your every move—in