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WEIGHT LOSS<br />
BUY 5,<br />
DROP 5<br />
Put these power foods on your plate and eat your way to a smaller size.<br />
By Keri Glassman, R.D.<br />
Whole-Wheat Panko<br />
Get that “fried” crunch<br />
without the fat. The Asian<br />
version of breadcrumbs<br />
is flakier and crispier<br />
and absorbs less oil than<br />
the traditional kind.<br />
Tomato<br />
These vine-ripened<br />
beauties—lusciously in<br />
season right now—are<br />
teeming with fiber,<br />
which keeps you full<br />
without extra calories.<br />
Basil<br />
Fresh herbs intensify<br />
your food’s flavor so you<br />
can use less salt and fat,<br />
and studies show this<br />
fragrant, summery leaf<br />
helps steady blood sugar.<br />
Honeydew<br />
A good reason to do this<br />
’dew: A single cup nets<br />
you nearly half your daily<br />
quota of vitamin C, which<br />
research shows may aid fat<br />
burning during exercise.<br />
Shrimp<br />
Protein doesn’t get much<br />
leaner than this shellfish,<br />
which packs 10 grams of the<br />
muscle-building stuff into<br />
a mere two ounces, along<br />
with a dose of omega-3s.<br />
BREAKFAST<br />
LUNCH<br />
SNACK<br />
DINNER<br />
DESSERT<br />
Honeydew Basil<br />
Smoothie<br />
Blend together 1 cup<br />
cubed honeydew, ½ cup<br />
vanilla yogurt, ½ cup ice,<br />
and ¼ cup basil leaves<br />
until smooth. Garnish<br />
with melon wedge.<br />
HAVE ON HAND<br />
Vanilla yogurt<br />
Lemon<br />
Mixed greens<br />
Tortilla scoops<br />
Scallion<br />
Shrimp Salad<br />
Mix 2 Tbsp panko with<br />
½ tsp lemon zest and 1 tsp<br />
oil on a baking sheet, and<br />
crisp in a 350°F oven, 5<br />
minutes. Whisk 2 tsp each<br />
olive oil and lemon juice<br />
with 1 tsp chopped basil.<br />
Layer 2 cups greens, ½ cup<br />
diced tomato, ½ cup diced<br />
honeydew, and 6 cooked<br />
shrimp. Top with dressing<br />
and toasted panko.<br />
Taco seasoning<br />
Aged white cheddar<br />
Garlic<br />
Brown sugar<br />
Tex-Mex Shrimp Bites<br />
Arrange 10 baked tortilla<br />
scoops on a baking sheet.<br />
Stir together ¼ cup<br />
chopped cooked shrimp,<br />
¼ cup chopped tomato,<br />
1 chopped scallion, and<br />
1 tsp taco seasoning. Divide<br />
among tortilla scoops and<br />
top each with ½ tsp grated<br />
cheddar. Bake at 350°F<br />
until cheese melts,<br />
4 minutes. Garnish with<br />
more chopped scallion.<br />
Pesto Shrimp<br />
over Tomato<br />
In a food processor,<br />
combine ½ cup basil<br />
leaves; 1 Tbsp each grated<br />
cheddar, panko, and olive<br />
oil; 2 tsp lemon juice; and<br />
1 clove garlic. Transfer to<br />
a bowl and toss with<br />
7 cooked medium shrimp.<br />
Thickly slice 1 large<br />
tomato; sprinkle with salt<br />
and pepper. Arrange on<br />
a plate and top with pesto<br />
shrimp. Garnish with<br />
more cheese.<br />
Honeydew<br />
Yogurt Pop<br />
In a small nonstick skillet,<br />
toast ½ tsp panko with<br />
¼ tsp brown sugar, about<br />
1 minute. Thread three<br />
cubes of melon on a wood<br />
skewer. Spread 2 Tbsp<br />
vanilla yogurt over melon<br />
in a thin layer and place on<br />
a parchment-lined plate.<br />
Sprinkle with sweetened<br />
breadcrumbs and freeze<br />
until the yogurt is solid,<br />
about 30 minutes.<br />
FOOD STYLING: DANA BONAGURA<br />
104 WOMENSHEALTHMAG.COM / July/August <strong>2017</strong><br />
PHOTOGRAPHS BY MATT RAINEY
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