The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 97

Endless Recipes
One of the best features of The Full Plate Diet™ is that
you don’t need to use recipes in order to lose weight.
In many cases all you need to do is add more fiber to
the foods you already enjoy, or slightly modify them, as
demonstrated in the Power Up™ chapter. However, we
offer a sampling of recipes for those who like to cook, or
to help if you are curious about how to use some of the
foods on our Top 5 lists.
Our recipes are simple. They use ingredients that
are readily available, and they don’t take much time to
prepare. Even if you don’t normally cook, feel free to
have fun experimenting with them. Use these recipes as
a springboard to create others that you will enjoy. The
possibilities are endless.
There are many aspects of the recipes we think you
will appreciate:
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Q You have flexibility to substitute or add non-fiber
foods. If you want to use dairy, fish, chicken, or
lean meat in a dish, you can do so. Keep in mind
they contain no fiber and will add extra fat. This will
decrease the amount of fiber per serving, as well
as boost the calories—not the best combination
for maximum weight loss, and you will be working
against yourself.
Q You can substitute fresh, canned or frozen items,
and the fiber content will not change appreciably.
However, the sodium, sugar, or fat can change
significantly, as can the taste or texture of the final
product. For instance, using canned tomatoes instead
of fresh will boost sodium dramatically. If you have
become a nutrition detective (chapter 11) you know
that boosting the sodium can make the dish less
healthy.
Q Nutritional analyses are simple, focusing on fiber.
Complete nutritional information can be found on
our web site.
Q We specify few brand names. When we do, it is
because there is a distinct advantage nutritionally,
especially in regard to fiber. If you cannot find the
brand we recommend, ask your grocer to special
order—it may encourage her to stock the item
routinely.
Q The number of servings (not the serving size) is small
by design. If you are following The Full Plate Diet™ by
yourself, there won’t be a lot of leftovers or waste.
Q We usually specify a medium size when listing
a whole food ingredient, but use what you have
available. In most cases this will not change the
recipe outcome or fiber content to any great degree.
Q We include optional ingredients. If you don’t use
them, the dish will still turn out. But have fun—
experiment with new tastes by trying them. Or use
your own favorite spices and herbs, and make the
recipe your own. After all, we want you to love the
food you eat, so you will continue enjoying The Full
Plate Diet™ for life.