July 28--The pressure to slim down has reached a full boil now that swimsuit season has arrived. But with all the backyard barbecues and other summer feasts, keeping that muffin top from hanging over your swim trunks couldn't be tougher.
But hold that Slim-Fast: We're happy to report some tasty ways to stay full while keeping that bikini body. From jazzing up low-calorie dishes with spices and seasonings, to zesting up entrees with citrus and herbs, eating light doesn't have to be an exercise in "blah."
Starr Carson of El Dorado Hills has already figured this out. She's about to get certified as a Pilates instructor, but when it's time to fuel up with some food, Carson likes to head to Sienna. The El Dorado Hills restaurant features a weekly "fitness special," such as pecan pesto shrimp, that logs 450 calories or under.
"It's that time of year to work out and look beautiful," said Carson. "I like these (fitness specials) because they have good portions and flavor. They're gratifying."
Susan Irby also touts the tastiness of a low-calorie lifestyle. She's a cookbook author and TV personality known as the "Bikini Chef." Her latest book, "Substitute Yourself Skinny," comes with 175 recipes that won't threaten your beach bod.
"A lot of people have the vision that nonfat or low-fat ingredients aren't so good," said Irby. "But when you combine them with other delicious ingredients and seasonings, you can hardly tell the difference."
And how's this for a triumph in low-calorie cooking. "Substitute Yourself Skinny" has a bacon burger recipe that boasts just 254 calories and nine grams of fat. Compare that with 710 calories and 33 grams of fat in a Carl's Jr. western bacon cheeseburger.
Irby uses a mix of lean ground beef and turkey bacon to keep the flavor up but calories minimized in the recipe.
"Turkey bacon might not have been the best when it first came out," said Irby. "But now there are several brands to choose from, and the quality is a lot better. You can hardly tell the difference, and you save at least 10 grams of fat.
"Topping with freshly diced cilantro or Italian leaf parsley are also great ways to add flavor to burger," Irby said. "You can go a step further by using ground turkey, though a lot of people are skeptical to use it because it has a slightly different texture. I recommend using half lean ground beef and half turkey."
Back at Sienna, chef Jon Nelson has to do a fair amount of tinkering to concoct his fitness specials. Restaurant food, after all, tends not to skimp on butter, salt and plenty of other ingredients that aren't so healthy but taste so good.
"It's definitely a balancing act," said Nelson. "You have to make sure you're not using a lot of fat and sugar. It can be challenging."
The fitness specials have been a hit since Sienna opened in February. Owners Mark and Karoline Platt recognized their restaurant's proximity to a health club, and wanted customers to know they could come by without blowing their diet.
These entrees, with a maximum of 450 calories, are among the top-five-most- popular items each week, said Karoline Platt. Take a bite and you'll see why. A recent fitness special of halibut and berries over brown rice was a hearty mix of sweet and savory flavors. A hearty dash of pepper and a chipotle tomato broth gave extra character to this 449-calorie dish.
Irby suggests spicing up your own low-calorie dishes with cayenne pepper, ancho chilies or blackened seasoning. When it comes to chicken, Irby's a fan of adding fresh lemon zest to boost the flavor profile. Plenty of fresh herbs should also be prominent in any low- calorie kitchen.
"Don't be afraid to experiment with different ingredients to get the flavors you like," said Irby. "I really encourage people to give low-calorie cooking a try. When you try to go back to high-fat foods, they don't taste as good. They feel like lead in your stomach."
And that's the last feeling you'll want while sunbathing by the pool.
ADD FLAVOR BUT FEW CALORIES
What ingredients will give flavors a boost while keeping calories down? Julie Tharalson, a registered dietitian who also received culinary training from the Culinary Institute of America, offers some advice. She also teaches healthy-cooking classes at the Sacramento Natural Foods Co-op and the Sacramento Whole Foods Market.
Mustards:
"(They) have virtually no calories and come in a variety of flavors. In addition to sandwiches, mustard can be added to salad dressings, whisked into sauces and combined with herbs and a bit of white wine, used to coat meats before they are broiled or roasted."
Vinegar:
"Mustards and vinegars are sharply flavored but are very low calorie. If the flavors are too sharp alone for your taste, try adding a bit of honey to take the edge off.
"Some vinegars are sweet enough to use on their own, including rice and balsamic vinegars, which can be used alone as condiments to finish a dish or drizzle on salads or grilled vegetables. Try adding a splash of balsamic vinegar at the end of cooking soups and stews to help wake up the flavor. Buy the best quality aged balsamic you can find. Beware: Some cheaper varieties are simply flavored and colored with caramel."
Fresh herbs and citrus zest:
"(These) can be scattered over salads, cooked vegetables or (added) to hot foods such as soups, sauces or stews just prior to serving (to) add a welcome burst of freshness."
Final note:
"Some high- calorie ingredients are so full-flavored that only very small amounts are needed to make a statement. These include nut oils such as hazelnut, walnut or toasted sesame. These can be lightly drizzled on vegetables or salads just prior to serving. Full-flavored cheeses such as real Parmigiano-Reggiano can be freshly grated on salads or pasta, also just prior to serving, for a burst of flavor for a small investment of calories."
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Call The Bee's Chris Macias, (916) 321-1253.
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