dinsdag 26 november 2013

Hungry Girl Supermarket Survival: Aisle by Aisle, HG-Style! by Lisa Lillien (Boek)

Finally . . . a real-world guide that will help you navigate the supermarket and stock up on guilt-free foods, from mealtime must-haves to snack finds and more! It’s Hungry Girl’s ultimate resource for grocery-store survival---a must-own manual that makes shopping for better-for-you foods easy and fun! Inside you’ll find:

* HG All-Stars and grocery-store standouts!

* Calorie counts and comparisons for foods in every aisle

* Guilt-free meal ideas and snack solutions for every craving and situation!

* Easy-to-digest info about nutrition labels and ingredient lists

* HG’s complete supermarket list with aisle-by-aisle food finds

Hungry Girl’s amazingly comprehensive supermarket guide is your key to guilt-free shopping, eating, and living!

“I don’t know about you but sometimes I find the grocery store a bit intimidating…especially when I am trying to eat healthy. Thankfully, Lisa Lillien has created her amazing guide Hungry Girl Supermarket Survival.… Lillien does a remarkable job detailing information about different types of products so that all Hungry Girls can make good decisions!”
—City Book Review

About the Author
Lisa Lillien is not a nutritionist, she’s just hungry. She’s the founder of www.hungry-girl.com, the daily email service providing approximately one million fans with guilt-free recipes, food and product reviews, dieting news, shockers and more. She also writes weekly columns for WeightWatchers.com and Yahoo!, and regularly contributes to Redbook magazine. She has appeared on TV shows like Rachael Ray and Extra, and now has her own show on the Cooking Channel. Her Hungry Girl cookbooks are New York Times bestsellers. She lives in Los Angeles, California.

Excerpt. © Reprinted by permission. All rights reserved.
Hungry Girl Supermarket Survival


Reduced-fat, 2% milk, and 33% less fat all indicate the same thing—cheese with at least 25% less fat than standard cheese.

Low-fat, on the other hand, is pretty specific—3 grams of fat or less per serving!

Fat-Free and Reduced-Fat Shredded Cheese
The fat-free kind is a major calorie bargain, but flavor options are limited and it doesn’t melt quite as well as the reduced-fat cheeses. Opt for fat-free shreds (cheddar is a supermarket staple) when you’re topping an already decadent dish or when meltability isn’t a concern. Choose reduced-fat cheese when your snack or meal calls for more richness—you’ll find the reduced-fat version a lot more flavorful.

HG Standout: Any brand of 2% milk Mexican-blend cheese. The mix of mild and zesty cheeses is fantastic for easily infusing cheesy Mexican flavor into dishes.

HG Tip: Before grabbing that part-skim mozzarella, consider light string cheese. While the shreds are good for multi-serve recipes that call for a sizable measured amount, light string cheese offers the same great flavor and meltability—and it’s portion-controlled. Check out page 8 in this section for more info on this.

Fat-Free and Reduced-Fat Slices
Unlike no-fat shreds, fat-free slices melt very well, making them perfect for burgers and open-faced sandwich melts. They’re also great for when you want to keep the fat count down in dishes that include some decadent ingredients. The reduced-fat slices are better for snacking on straight. And they do offer up a better taste when it comes to Swiss cheese, so those can be worth the splurge for Reubens and other sandwiches that call for Swiss.

HG Tip: If you’re easily lured in by open packs of deli slices, consider the individually wrapped singles instead.

Fat-Free and Reduced-Fat Block-Style Cheese
Fat-free cheese you shred yourself typically melts much better than the pre-shredded kind. It’s also fantastic for making stovetop cheese sauces with a little light soymilk. The reduced-fat blocks are great for snacking and often cheaper than pre-wrapped individual snacks—but if you can’t be trusted to keep portions in check, the savings likely aren’t worth it.

HG Standout: Lifetime makes an amazing assortment of fat-free block-style cheese, including flavors you typically can’t find without fat, like Monterey Jack.

The Fat & Calorie 411 for Shreds, Slices, Etc.?

Read labels and seek out cheeses with the following stats …

Fat-Free Cheese
1 slice = 25 to 30 calories
1 ounce (¼ cup) shreds = 45 calories
1 ounce (a 1-inch cube) block cheese = 45 calories

Reduced-Fat Cheese
1 slice = 40 to 60 calories and 2.5 to 4.5 grams of fat
1 ounce (¼ cup) shreds = 60 to 80 calories and 5 to 6 grams of fat
1 ounce (a 1-inch cube) block cheese = 60 to 80 calories and
5 to 6 grams of fat

Reduced-Fat Cheese Snacks
Portion-controlled cheeses are ideal for protein-packed snacking on the go, but stick with ones that have 100 calories or less. Look for firm types, like cheddar cubes and jalapeño jack sticks, and semi-soft stuff too, like this next Hungry Girl favorite …

HG All-Star!
Mini Babybel Light. These are the wax-encased cheese rounds that come packed in white nets. Each one has 50 calories and 3 grams of fat, and their protective red wax makes them perfect for tossing into your purse, backpack, or toting device of choice. The regular (not Light) varieties are delicious too; just know that those have 60 to 80 calories and 5 to 6 grams of fat each.

Light String Cheese
The word “light” should lead you right to the versions with 50 to 60 calories and about 2.5 grams of fat each. Typically part-skim mozzarella, these pull-apart treats are amazing—not only as snacks, but in recipes too. They melt terrifically once torn into pieces, laid over your favorite foods, and baked, toasted, or broiled.

Best Tip Ever: String Cheese in a Blender!
Break a stick of the light stuff into thirds, and toss into a mini food processor or blender. Pulse to a shredded/grated consistency. The result is an ideal amount of fluffy cheese with superior meltability for making personal pizzas, Italian-style scrambles, English-muffin melts, and chicken Parmesan. Mmmmm!

Fat-Free and Reduced-Fat Crumbled Feta Cheese
These little flavor-packed morsels go a long way. Great for salads and Greek-inspired recipes. A ¼-cup serving of the fat-free crumbles has just about 35 calories. The reduced-fat kind typically contains 60 to 70 calories and 4 grams of fat per ¼ cup.

Look for seasoned types, like basil and garlic. Or just buy plain and season it yourself.

HG All-Star!
The Laughing Cow Light Cheese Wedges
With 35 calories and 1.5 to 2 grams of fat each, these foil-wrapped wedges are in a category all their own. They’re spreadable, meltable, super-creamy, and deliciously mild. They’re packed in 8-wedge wheels emblazoned with a giddy red cow. The Creamy Swiss is classic, but there are several other flavors … ALL worth trying! There are similar products out there, but the kinds by The Laughing Cow are truly the best.

HG’s TOP ATE Uses for
The Laughing Cow Light Cheese Wedges
1. Four words: omelettes, scrambles, egg mugs! (See Egg-Mug/Egg-Scramble Essentials, page 205.)
2. As a cream cheese swap!
3. In gooey-good quesadillas made with high-fiber tortillas.
4. Mixed with fat-free sour cream and reduced-fat Parmesan-style grated topping for a guilt-free Alfredo sauce.
5. Stuffed inside homemade burger patties made from lean turkey or extra-lean beef.
6. Spread on apple slices and paired with other fruits.
7. Mixed with salsa or fat-free refried beans to make a creamy queso dip!
8. In cheese-infused scoopable salads and spreads made with tuna, salmon, or crab. Yum!

Fat-Free Cream Cheese
Seek out the round tubs as opposed to the rectangular blocks. Why? Because this stuff is best when melted and mixed with other things, and the tub product is softer and easier to work with. When you’re craving a classic schmear, The Laughing Cow Light cheese wedges really are an ideal swap. But FFCC has its place in your shopping cart—it’s a valuable component when making extra-creamy fillings, sauces, desserts, and more. Each 2-tablespoon serving has about 30 calories.

There’s no such thing as “low-fat” cream cheese. The reduced-fat/light kind packs 70 calories and 5 to 6 grams of fat per 2-tablespoon serving. That’s more than twice the calories of fat-free cream cheese, and a little steep for a simple spread.

Fat-Free, Low-Fat, and Light Ricotta Cheese
This creamy, mildly flavored stuff is wildly underrated. Use it in dessert recipes in place of fattening mascarpone—just add a little vanilla extract, no-calorie sweetener, and some room-temp fat-free cream cheese. Mix it with savory spices and use as a creamy filling for stuffed mushrooms or as an ingredient in casseroles.

Devilishly Deceptive: Part-Skim. Skip It!
Fat-free ricotta can be a bit elusive, but its nutritionals are seriously impressive—¼ cup contains about 45 calories. The low-fat and light kinds are common and completely reasonable, with an average of 60 calories and just 2.5 grams of fat per ¼ cup. Just know that part-skim is not the same; that has 70 to 90 calories and 4.5 to 6 grams of fat. Big difference!

Fat-Free and Low-Fat Cottage Cheese
With 80 to 100 calories and impressive protein stats (about 13 grams) per 1/2-cup serving, this creamy, scoopable stuff is an ideal staple for snacking. Add flavor and sweetness with sweet spices and extracts (try cinnamon and vanilla), fruit (fresh, juice-packed and drained, or thawed from frozen), and a little sweetener. Great for no-cook breakfasts and parfaits too. In addition to the tubs, look for single-serving containers—perfect for snacks on the go and as mini-fridge staples.

Fun Find: Fruit on the Side!
Look for individual containers of the low-fat stuff with sidecars of sweet and fruity add-ins, like Knudsen/Breakstone’s Cottage Doubles. Sure there are pre-mixed fruit-infused cottage cheese cups, but these are just a little more fun (and better for control freaks) …

Cheese Alternatives: Almond Cheese and Soy Cheese
Despite being made with nuts or beans, these can be fantastically low in fat and completely delicious. But they require a few heads-ups …
1. Not all alterna-cheeses are created equal. Read the nutritional panels to ensure they meet your guilt-free standards. Look for those similar in stats to reduced-fat cheese—some of our favorit...


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