Of those polled, 63% could not estimate their daily needs - another 25% wouldn’t even try – and just 12 % of those polled knew just how many calories they require.

The problem of course is that if you don’t know how many calories you need, eating the right amount is pretty hard to do. I personally feel that everyone should have an idea of the calories they require. How else can you put a 1300 calorie apple crisp or 1200 calorie milkshake into proper prospective?

That’s why you will find a Personal Calorie Calculator on my Tips and Tools page.  If you have not used it yet, I highly recommend you do. Knowing how many calories you have for your “budget” is a really important tool when it comes to weight control. It also makes caloric information, whether from food labels or restaurants - to what you will find in each of my cookbooks – personal.

(For example, as my daily budget is only 1600 calories, I know it’s just about impossible to fit a 1300 calorie Warm Apple Crisp from the Cheesecake Factory into my budget – and still fit into my pants!)

Last, in my newest book, Eat What You Love , you will find over 300 recipes all under 350 calories. After figuring out your budget, I am sure you will be thrilled as I am to know there is a way to enjoy the food you love - for less!  (The Warm Cinnamon Apple Crisp for 185 calories is one of my favorites…)

Happy Calculating! 

Makes 6 servings

Ingredients

8 ounces spaghetti (a whole grain blend pasta like Barilla Plus works great)
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 carrot, peeled and shredded
1/4 cup peanut butter
2 tablespoons reduced-sodium soy sauce
2 tablespoons rice wine vinegar
2 tablespoons ketchup or reduced-sugar ketchup
1 tablespoon brown sugar
1 teaspoon minced ginger
1/2 teaspoon red pepper flakes
1 cup warm water
3/4 teaspoons cornstarch
1 pound very lean ground beef or 12-ounces beef flavored soy crumbles
2 garlic cloves, minced
4 green onions, chopped

1. In a large pot, cook the pasta according to package directions. Drain and return to the pot. Mix in the bell peppers and carrot, cover, and set aside.

2. In a small bowl, whisk together the peanut butter, soy sauce, vinegar, ketchup, brown sugar, ginger, and red pepper flakes until smooth. Whisk in the warm water and cornstarch.

3. In a very large sauté pan over medium-high heat, brown the beef and garlic. Cook for 5 minutes, until the beef is browned.

4. Pour the sauce into the beef and bring to a simmer. Stir in the pasta and vegetables and cook for 5 to 7 minutes, until the vegetables are crisp tender. Serve topped with the green onions.

Marlene Say’s:  Nutritionally speaking, the beef alternative is a tradeoff. It adds heart healthy soy and eliminates 35 calories per serving (3 grams of fat and 5 grams of protein), but adds 4 grams of carbohydrate and 220 grams of sodium.

Nutrition Information Per Serving: (1 1/2 cups)

Calories 350 : Carbohydrate 36g (Sugars 6g) : Total Fat 11g (Sat Fat 3.5 ) : Protein 27g :  Fiber 5g : Cholesterol 30 mg : Sodium 470mg

Food Exchanges: 2 Lean Meat, 2 Starch, 1 Vegetable, 1 Fat  : Carbohydrate Choices: 2 : Weight Watcher Point Comparison: 7 (6 with soy “beef crumbles”)

Makes 12 servings

Ingredients:

1 cup mashed banana (about 2 medium bananas)
1  cup unsweetened shredded bran cereal (like All-Bran)
1/4 cup buttermilk
2  large egg whites
2  tablespoons canola oil
2  teaspoons molasses
1 teaspoon vanilla
1  cup all-purpose flour
1/4  cup Splenda granulated sweetener
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon cream of tartar

Instructions

1. Preheat oven to 400°F. Spray standard 12-cup muffin tin with nonstick baking spray.

2. In a medium bowl, stir together the first 7 ingredients (banana through vanilla). Set aside for at least 5 minutes to soften bran.

3. In a large bowl, combine flour, Splenda, baking soda, baking powder, and cream of tartar. Stir; make a well center and add the banana mixture. Using a large spoon or spatula, stir just until dry ingredients are moistened.

4. Spoon batter into prepared muffin cups.

5. Bake for 15 minutes or until center springs back when lightly touched. Cool for 5 minutes before removing to a wire rack.

Marlene Say’s:

For these muffins, be sure to use only shredded bran cereal, not bran flakes or powdered unprocessed bran.

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Nutrition Information Per Serving:
Calories 110 :   Fat 3 grams (0 saturated) : Carbohydrate 19 grams :  Fiber 3 grams : Protein 3 grams :   Sodium 220 milligrams

Diabetic exchange = 1 Carbohydrate, 1/2 Fat: WW point comparison = 2 points

Makes 12 servings

Ingredients:

1 large egg
1/3 cup oil
¼ cup sugar
¾ teaspoon vanilla extract
3/4 cup Splenda granulated sweetener
2 tablespoons red food coloring
1 ½ cups + 2 tablespoons cake flour
2 tablespoons cocoa powder
1 teaspoon baking powder
¾ teaspoon baking soda
3/4 cup buttermilk

Frosting:
8 ounces tub-style light cream cheese
4 ounces nonfat cream cheese
¼ cup Splenda granulated sweetener
1 cup light whipped topping

Instructions:

1. Preheat oven to 350 F. Coat a nonstick 12 muffin tin with nonstick baking spray.

2. In a medium sized mixing bowl whisk egg until at least double in volume, mix in oil, sugar, extract, sweetener, and red food color.

3. Sift together the flour, cocoa powder, baking powder and baking soda, and stir 1/3 into  the wet mixture. Add 1/3 of the milk and alternate wet and dry ingredients until batter is smooth.

4. Scoop evenly into muffin tin, bake 15 minutes, until center springs back when touched or a toothpick comes out clean. Cool completely.

5. To make frosting, place the cream cheeses and sweetener in a small bowl and beat until creamy. On slow speed, beat in the whipped topping, beating briefly just mixed. Top each cupcake with 2 tablespoons of frosting.

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Nutrition Information Per Serving:

Calories 180 : Carbohydrate 21g (sugars 6g) : Total Fat : 8g  (sat fat 1.5g): Protein 4g : Fiber 1g : Cholesterol 20mg : Sodium 200mg

Diabetic exchanges = 1 1/2 Carbohydrate, 1 1/2 Fat
Weight Watcher point comparison = 3

Makes 4 servings

Ingredients:

1 pound top sirloin or flank steak, partially frozen
2 tablespoons sherry
2 tablespoons light soy sauce
1 tablespoon cornstarch
Sauce:
1  teaspoon cornstarch
1/4 cup regular or light orange juice
3  tablespoons Splenda Granular
2  tablespoons light soy sauce
2  tablespoons low-sugar orange marmalade
2 teaspoons vinegar
1  teaspoon sesame oil
1/2  teaspoon red pepper flakes (1/4 if you don’t like spicy)
1  tablespoon canola or peanut oil
1 medium onion, cut into 1/2-inch dice
1 yellow peppers and 1 green pepper, cubed or cut into strips
1 cup sliced water chestnuts
2 green onions, chopped (white and green)

Instructions:

1. Slice steak thinly across the grain. Place in medium bowl. Add sherry, soy sauce, and cornstarch and toss to coat meat. Set aside.

3. Combine sauce ingredients in a small bowl. Set aside.

4. Heat wok until hot. Add oil. When oil is very hot, add beef. (It should sizzle as it hits wok.) Stir-fry for 3-4 minutes until no longer pink. Remove from wok.

5. Add onion to wok and stir 1 minute. Add peppers and water chestnuts. Stir-fry additional 2-3 minutes. Add sauce mixture; stir well. Add beef to hot sauce. Toss in green onions. Stir just until beef is coated and serve.

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Nutrition Information Per Serving:
Calories 310 : Fat 15 grams (3.5 saturated): Carbohydrate 16 grams      (sugar 5 gms)  Fiber 2 grams: Protein 27 grams : Sodium 610 milligrams

Diabetic exchange = 1 Vegetable, 4 Lean Meat, 1/2 Carbohydrate, 1/2 Fat: Weight Watcher point comparison = 7 points

This is a really fun dessert!  The presentation is beautiful and everyone always swoons over the rich and creamy taste. Fabulous for entertaining, these parfaits are quick, pre-portioned, and can be made ahead of time.

Makes 6 servings

Ingredients
½ cup graham-cracker crumbs
2 tablespoons granulated no-calorie sweetener* or 3 packets
1½ tablespoons light butter
4 ounces tub-style light cream cheese
4 ounces nonfat cream cheese, room temperature
½ cup light sour cream
¼ cup granulated no-calorie sweetener* or 6 packets
1 cup light whipped topping, thawed
1 1/2 cups fresh blueberries

*recipe developed with Splenda granulated no-calorie sweetener

Instructions

1. Select 6 tall, stemmed glasses. (An 8-ounce wineglass or champagne glass is ideal.)

2. In a small bowl, mix graham-cracker crumbs, 2 tablespoons sweetener, and butter. Set aside.

3. In a medium mixing bowl, beat cream cheeses with an electric mixer until creamy. Add sour cream and 1/4 cup sweetener and stir until smooth. Fold in light whipped topping with a spoon or spatula.

4. In the bottom of each glass, place 1 tablespoon graham cracker mix. Press down with spoon. Place about 3 tablespoons of cream cheese mix on top of each. (You will use only 1/2 of the cheese mixture for the 6 glasses). Divide the berries among the glasses, placing them on top of the cream cheese layer. Add one more layer of cream cheese. Finish the parfait by topping each with 1 tablespoon of crumbs.

5. Enjoy immediately or place in the refrigerator until ready to be served.

Dare to Compare………………………………………………………………..

The original recipe for these parfaits called for regular cream cheese, whipping cream and of course, sugar for a staggering 490 calories each!

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Nutrition Information Per Serving:
Calories  185 : Fat 8 grams (6 saturated) : Carbohydrate 20 (sugar 8 grams) : Fiber 2 grams : Protein  7 grams :  Sodium  280 milligrams

Diabetic exchange = 1 Carbohydrate, 1 Low-Fat Meat, 1 Fat: WW point comparison = 4 points

Makes 6 Servings

Ingredients
1 teaspoon olive oil
1 small onion, chopped (about 1 cup)
2 (15-ounce) cans pinto beans, drained and rinsed
3/4 cup simmered root beer barbecue sauce (click on Root Beer Barbequed Chicken link in header for sauce recipe)
Salt to taste
Fresh ground pepper to taste
For smokier beans, add 1/4 teaspoon liquid smoke

Instructions

1.  In a large saucepan, heat the oil over medium-high heat. When hot, add onion and sauté for about 3 minutes until tender and translucent.

2.  Add the beans and barbeque sauce. Simmer on low for 15 to 20 minutes until sauce blends with beans.

Nutrition Information Per Serving 1/2 cup
Calories 140: Carbohydrate 25g(Sugars 4g) : Total Fat 1.5g
(Sat Fat 0g) : Protein 8g : Fiber 8g : Cholesterol 0mg : Sodium 240mg

Food Exchanges: 1.5 Starch: Carbohydrate Choices : 1.5 Weight Watcher Point Comparison: 2

Makes 8 servings

Ingredients
Dressing:
1/2 cup light mayonnaise
1/3 cup light sour cream
4 tablespoons white vinegar
3 to 4 tablespoons low-fat milk
2 tablespoons granulated sugar or no-calorie granulated sweetener*
1 teaspoon celery seed
1/2 teaspoon mustard powder
1/4 teaspoon salt
1/8 teaspoon black pepper
Slaw
8 cups shredded green and red cabbage
1 large carrot, shredded
3 green onions, chopped
*Subtract 3 grams of carbohydrate and sugar and 12 calories with no-calorie sweetener

Instructions

1.  To make the dressing, in a medium bowl, whisk together the mayonnaise, sour cream, vinegar, milk, sugar, celery seed, mustard powder, salt, and pepper.

2.  In a large bowl, combine the cabbage, carrot, and onion. Pour dressing over cabbage mixture and toss well to coat.

3.  Cover and place in the refrigerator. Serve chilled.

Dare to Compare…………………………………………………………………….

It’s hard to believe that just 1/2 cup of deli coleslaw can contain as much as 230 calories and 23 grams of fat—that’s almost twice the calories of most ice creams! A single side portion of the slaw at KFC will set you back 180 calories, 10 grams of fat, and 22 grams of carbohydrate (18 of them from sugar).

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Nutrition Information Per Serving:(1 cup shredded, 3/4 cup chopped)
Calories 70: Carbohydrate 11g (Sugars 8g) : Total Fat 3.5g
(Sat Fat 0.5g) : Protein 2g : Fiber 3g : Cholesterol 5mg : Sodium 225mg

Food Exchanges: 1 Vegetable, 1/2 fat: Carb Choices 1/2: Weight Watcher Point Comparison 1

Ingredients
1/2 cup double-strength coffee or 2 teaspoons instant coffee dissolved in 4 ounces of warm water (regular or decaffeinated)
1/4 cup + 1 tablespoon nonfat half-and-half
4 no-calorie sweetener packets (or 3 tablespoons granulated)
1 teaspoon unsweetened cocoa powder
1 cup crushed ice

Instructions

1. Pour the coffee, half-and-half, sweetener, and cocoa powder into a blender. Blend to mix.

2. Add half of the ice and blend briefly (about 15 seconds) until ice is incorporated.

3. Add the rest of the ice and blend once more.

4. Pour into a tall 12-ounce glass.

Nutrition Information Per Serving:(1 serving)
Calories 61: Carbohydrate 10g : Total Fat 0.5g (Sat Fat 0g) : Protein 2g : Fiber 0g : Sodium 67mg

Food Exchanges: 1/2 Carbohydrate :  Weight Watcher Point Comparison: 1

I love warm blueberry muffins, so I was somewhat dismayed when I recently 1) scanned across a blueberry muffin recipe in a cookbook that promises to make your belly “flat” only to find each muffin contained over 425 no-so-slim calories and 10 teaspoons of sugar and 2)  watched a doctor showcasing his brand new book for those with diabetes on a popular television show viewers how to swap out the “sugar heavy” blueberry muffin you love for frozen waffles and a handful of blueberries. 

As my philosophy is that everyone deserves to enjoy the foods they love,  I have a much better solution. Below you will find a truly healthy recipe for delicious,  tender blueberry muffins that EVERYONE can enjoy, including people with diabetes or those trying to flatten their belly!

Everyday Blueberry Muffins

These delectable muffins have just 150 calories and less than a single teaspoon of sugar making them the perfect breakfast treat. With blueberries in season there’s no reason to not LOVE these!

1 cup low-fat plain yogurt

1/3 cup light orange juice

1 large egg

3 tablespoons margarine or butter, melted

1 1/2 teaspoons vanilla extract

2 cups all-purpose flour

1/2 cup Splenda granulated sweetener

3 tablespoons granulated sugar

1 tablespoon baking powder

1/2 teaspoon baking soda

1 cup fresh blueberries

1.  Preheat the oven to 400°F. Lightly spray 12 muffin cups with nonstick baking spray (paper or foil liners may be added before spraying).

 2.  In a medium bowl, whisk together the first five ingredients (yogurt through vanilla extract). Set aside.

 3.  In a large bowl, stir together the next five ingredients (flour through baking soda). Add blueberries and stir lightly to coat with flour. mixture. Make a well in center of the dry ingredients and pour in the yogurt mixture. Using a large spoon or spatula, stir just until the dry ingredients are moistened.

 4.  Spoon the batter evenly into prepared muffin tins, filling each cup 2/3 full.

 5.  Bake for 15 minutes or until the center springs back when lightly touched. Cool for 5 minutes before moving to a wire rack.

 
While these don’t last long in my house, leftover muffins can be tightly wrapped and frozen. To refresh simply pop them in the microwave for 30 seconds or until warm.

 
PS Watch out for “low-fat” blueberry muffins. While they may be lower in fat, they are often higher in sugar and still pack in lots of calories.