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Substitute Yourself Skinny Cookbook - Review

Wednesday, June 02, 2010 Posted by Rita A

My goodness, when did June sneak up on us? Are you ready for swimming season? Does the thought of swimsuit season make you tremble?
The Bikini Chef - Chef Susan Irby has ways to cut the calories and keep the flavor in this delightful cookbook Substitute Yourself Skinny.

Chef Susan's approach is don't deprive yourself. Swapping ingredients can create low calorie meals you will love. Substitute Yourself Skinny contains 175 super slimming recipes such as:

Monterey Chicken Pasta made with sugar free BBQ Sauce and reduced fat cheese saves 345 calories.

Smoked Gouda Burger including turkey bacon and a whole wheat bun saves 716 calories.

There is a Molten Chocolate Cake make with less cream and strawberries saving 262 calories.

Each calorie counts when you are getting summer fashion ready. Using the tips and following the recipes in Substitute Yourself Skinny, you will have great tasting better for you foods.

Here is how it works:

10 Simple Food Substitutions to Get Bikini Ready
By Chef Susan Irby,
Author of Substitute Yourself Skinny: Cut the Calories, Keep the Flavor with Hundreds of Simple Substitutions!

Bikini season is just around the corner! There's still time to get in top bikini shape and what tastier way than with these easy, simple, and delicious substitutions. Great tasting food doesn't have to be bland, boring, and flavorless. As the Bikini Chef, my food philosophy is fresh, fresh, fresh. Fresh citrus, fresh herbs, fresh natural ingredients that wake up your taste buds, are pleasing to your palette, and give you the satisfying flavors your body craves. In fact, most people love the lower calorie, lower fat substitutions once they've tried them and have gotten past their fear of trying what they perceive will be tasteless food.

The best part to these substitutions, besides achieving your bikini goal, is that they are simple substitutions you can make every day. Easy, affordable, and flavorful, these simple tips will help you stay in bikini shape all year long.

10 Simple Food Substitutions To Get Bikini Ready

Using ½ wheat flour and ½ plain flour will make your scones more bikini but adding fresh wild raspberries, blueberries, or blackberries will also liven up the flavor, wake up the color, and give a fresh, flavorful twist to an otherwise boring biscuit.

Cream sauces and creamy soups get most of their creaminess from fat and calorie laden heavy whipping cream. Use ½ nonfat milk and ½ nonfat sour cream instead for the same creamy texture without the unwanted creamy fat that will sabotage your bikini body.

Eggs vs egg whites. Some people go the extreme and swear off eggs forever using only egg whites. However, using only egg whites can get expensive and eggs are necessary as a binding agent for many recipes. For breakfast, use 2 egg whites for every one egg for a leaner, lighter breakfast and when baking or making dishes such as burgers, use ½ whole eggs and ½ egg whites to keep the texture but save on calories, fat, and cholesterol. As a side note, the majority of protein in eggs comes from the egg whites, not the yolk, making them a deliciously healthy option all around.

Cut back on the beef. If you crave a hamburger, make your own lighter, leaner version by using ½ lean ground beef and ½ lean ground turkey. You'll find you sacrifice nothing on flavor or texture but save yourself plenty on fat and calories. Enjoy these leaner burgers as smaller sliders for lunch, dinner, or for tasty bites at summer pool parties.

Nonfat vanilla yogurt is a delicious substitution for mayonnaise. Use as a healthy substitution in chicken salad, tuna salad, and dipping sauces such as aioli. It is very flavorful and naturally creamy so you don't need to use a lot of it.

Cut the cheese. Skip the cheese altogether but if you must have cheese, go for lower fat versions such as reduced fat cream cheese, reduced fat Monterey jack, reduced fat feta. If you must have your full fat versions, opt for freshly grated parmesan or parmiggiano reggiano and cut back on the amount you use. Fresh, good quality cheese such as this has great flavor so a little goes a long way.

Add a little citrus. The rind, or zest, of lemons, oranges, and limes is edible and adds a refreshing flavor to steamed or grilled vegetables, sauces, meat dishes, practically everything. Cut back on salt which causes bloating and add a little fine grate citrus zest for tons of flavor with no fat or calories.

Most people love crispy bacon but it adds loads of fat and calories that are often an afterthought for many dishes. If you must have crisp bacon crumbles on your salads or even for breakfast, use leaner turkey bacon instead. It has great flavor and crisps nicely like traditional full fat bacon. Or, better yet, skip the bacon all together. If you are having a luscious salad, add fresh, crisp asparagus tips or diced fresh zucchini. For breakfast, substitute crispy no-sugar added bran cereal or fresh berries. Pass on the bacon, it's just not worth it.

Watch out for sugary pasta sauces and dipping sauces. Sugar has empty calories that add up quickly. Instead, use freshly diced tomatoes with a little freshly chopped basil leaves or cilantro leaves. Add a hint of lemon zest, drizzle of balsamic vinegar and extra virgin olive oil (½ tablespoon each) and finish with a small pinch of sea salt and fresh ground black pepper. Toss with pasta such as penne or fettuccini or serve with baked wonton crisps.

Wonton wrappers are perfect as crispy crackers instead of crostini and tortilla chips. Buy the squares and cut into triangles. Brush lightly with olive oil and bake in a 225º oven for 15 to 20 minutes, until crisp and golden. Top with salsa, serve with chicken salad or other dips as you would crostini and chips. As a bonus, they are inexpensive and unused wonton wrappers keep in the freezer for up to 3 months.

It's Greek to Me Greek Salad
By Chef Susan Irby,
Author of Substitute Yourself Skinny: Cut the Calories, Keep the Flavor with Hundreds of Simple Substitutions!

CALORIE SAVINGS 263

Substitutions such as reduced-fat or nonfat feta cheese save on calories and fat; however, cutting back on the amount of extra-virgin olive oil in dressings is another key factor in keeping your recipes slimming.

½ head red leaf lettuce, washed, dried, and cut into 2-inch pieces
1 English cucumber, diced
2 large tomatoes, diced
¼ cup chopped red onion
¼ cup chopped red bell pepper
¼ cup chopped pitted kalamata olives
½ cup reduced-fat feta cheese crumbles
1 teaspoon chopped fresh oregano leaves
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
Sea salt to taste
Black pepper to taste

1. In a large mixing bowl, toss together the lettuce, cucumber, tomatoes, onion, bell pepper, olives, and cheese. Separately, in small bowl, whisk together the oregano, oil, lemon juice, salt, and pepper. Pour over the lettuce mixture and toss well to coat.

2. Serve on salad plates as an entrée or side dish.

SERVES 4
Serving size: ¾ cup
CALORIES PER SERVING
Original recipe: 440
SYS recipe: 177
NUTRITIONAL BREAKDOWN
Fat: 15g
Carbohydrates: 8g
Protein: 4g
Sodium: 469mg

© 2010 Chef Susan Irby, author of Substitute Yourself Skinny: Cut the Calories, Keep the Flavor with Hundreds of Simple Substitutions!

I love the format of the cookbook with the prominant calories savings highly visible on each recipe. There are so many tasty recipes to choose from. I plan on making the Shrimp Louie Salad for my family and it saves 382 calories. We could all use a little better menu ideas for health. Another recipe I have on my grocery list is the Pesto Chicken Sandwich made with chicken breasts, nonfat mayonaise and fresh basil plus a few other ingredients for a scrumptious looking sandwich for lunch or dinner. The calorie savings is 245. All the flavor with less calories, this is a real treat of a cookbook. There is a dessert section to drool over. YUM!

You can find more about The Bikini Chef at her website.

Stay connected with Bikini Chef on Facebook and Twitter.

You can purchase Substitute Yourself Skinny at Amazon or check with your local bookseller.

Paperback: 229 pages
Publisher: Adams Media; 1 edition (May 18, 2010)
Language: English
ISBN-10: 1440503974
ISBN-13: 978-1440503979

Many thanks to FSB Associates for providing the review copy.

Disclosure: I received a gratis copy for this review. No monetary compensation was offered or accepted for this post. The opinions above are my own. Others experience may vary.




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1 comments:

  1. The Baby Store Plus said...

    I love the idea of substituting. I do it with apple sauce and veggie oil in all of my cake & brownie recipes. Makes them guilt free. I think I will have to go check this book out. Thanks for reviewing it!