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Video: Drop 10 pounds with delicious superfood dishes

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    >>> this morning on "take it off today", how to take off ten noun pounds in five weeks. the "drop 10" cook book picks up where your book left off. the concept of super foods , what is so super about them?

    >> as you eat, they tap into the natural fat-burning abilities of your bodies. we don't tell you not to eat. we tell you to eat more to lose more. what's cool about this cook book is you wouldn't know it's diet food .

    >> give me an example.

    >> it's just delicious food. you have things like protein. we're going to make some chicken. a little bit of chutney. apples have fiber. and the berry has protein. and the spices you basically dump, simmer for 20 minutes , and when it's ready, you put it on the chicken.

    >> where do you get goji berries ? am i crazy? i've never heard of them.

    >> whoanywhere. whole foods, you can get them in bulk. once you eat it, you have literally 60 grams of protein. and protein helps build muscle, which makes you burn calories sitting in your office chair . so if you eat this food, you're literally going to burn calories just by eating.

    >> did you mention the kale? because that's on your list of super foods .

    >> that has a lot of fiber, but also vitamin c , which blocks fat absorption.

    >> the whole concept is that not all calories are created equal.

    >> right. the more you eat these good foods, the more you'll lose weight . the women who lost weight on this plan say they made this for their boyfriend. he had no idea it was a diet cook book . it was a delicious cook book .

    >> all right. a sneaky diet food .

    >> and then, we love to snack. here we're making some hummus. we want to add a little parmesan. lentils, which has protein. parmesan is the king of calcium. if you eat 1,200 milligrams a day, you will burn four pounds of fat without going to the gym. a little lemon. basically you put in all these spice and you blend it. this is a skinnier hummus that allows you to snack without gaining weight. you pulse this. over here we have it made. when you have it with something like celery, which has potassium, actually helps you shed fat.

    >> i was going to say i see that you're not serving it with chips.

    >> no.

    >> as some of us might do.

    >> however, in this diet cook book , we had hundreds of desserts, hundreds of treats. these are double peanut butter cookies . so these have three grams of protein, and they are full of super foods , and so you can eat cookies, chocolate, wine, steak, a lot of great foods.

    >> and there are those berries again that you put in there.

    >> yeah, they're the new craisins.

    >> we have chocolate, we have pie, we have sherbet, everything in this cook book .

    >> so you eat foods like avocado, which is high fat, you consider a super food .

    >> because that kind of fat helps you shed fat when you eat it.

    >> all right.

    >> it's confusing, but honestly, the 30 super foods help your body burn more fat just sitting in your chair.

    >> sounds good. lucy, sitting in my chair sounds perfect.

TODAY recipes
updated 3/26/2013 9:00:18 AM ET 2013-03-26T13:00:18

Recipe: Prosciutto-wrapped chicken with gingered apple goji chutney

Ingredients
  • 1 apple, such as Gala or Golden Delicious, cored, peeled, and chopped
  • 1/4 cup Goij Berres
  • 2 teaspoons grated fresh gingerroot
  • 2 tablespoons brown sugar
  • 2 tablespoons cider vinegar or rice wine vinegar
  • 1/8 teaspoon salt
  • 4 large boneless, skinless chicken breasts (6 oz each) trimmed of excess fat
  • 4 slices prosciutto, trimmed of excess fat
  • 2 tablespoons olive oil, divided
  • 1 large bunch kale (about 10 oz) chopped
Preparation

In a small saucepan, place the apple, goji berries, ginger, brown sugar, vinegar and salt. Bring to a boil, then reduce to a simmer and cook about 20 minutes, until most of the liquid has evaporated and a thick chutney starts to form. Remove from the heat and set aside.

Heat the oven to 400 degrees farenheit. Wrap each chicken breast in one slice of prosciutto. Heat a large, oven-safe skillet over medium-high heat. Add 1 tablespoon of the olive oil. Add the chicken breasts and cook 1 minute, turning once to brown the prosciutto. Transfer to the oven and bake 10 minutes, or until the chicken is cooked through.

In a second large, oven-safe skillet, warm the remaining olive oil over medium heat. Add the kale and cook 1 to 2 minutes, turning often, until the kale starts to soften. Slide the skillet into the oven and bake 5 minutes, or until the kale starts to crisp. Remove both skillets from the oven and place the chicken and kale on plates. Top with chutney and serve immediately.

Tips

Superfoods included are: apples, goji berries, kale and olive oil.

Serving Size

Serves 4

Recipe: Lentil-parmesan hummus

Ingredients
  • 1 cup dry brown lentils
  • 2 cups boiling water
  • 1/2 cup plain, low-fat Greek yogurt
  • 2 lemons, zested & juiced
  • 1/2 cup grated parmesan
  • 2 tablespoons prepared tahini
  • 2 garlic cloves
  • 1/4 cup warm water
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon mild or hot chili powder
  • 2 carrots, peeled, cut into matchsticks
  • 4 stalks celery, cut into matchsticks
  • 1 red bell pepper, seeded, cut into matchsticks
Preparation

Intro: This knockoff may look close to the chickpea original, but the creamy lentil-and-yogurt mixture makes for a skinnier dip, with less fat but more protein, fiber and iron.

Rinse the lentils under cold running water. In a saucepan, bring 2 cups of water to a boil. Add the lentils and reduce the heat to low. Simmer 10 to 15 minutes until the lentils are soft and the liquid has been absorbed.

Transfer the lentils to a food processor. Add the yogurt, lemon zest and juice, Parmesan, tahini and garlic cloves. Process until a thick, chunky mixture forms. Add the water and process 10 to 15 seconds, until the mixture lightens in color and is smooth. Drizzle with olive oil and sprinkle with chili powder.

Serve immediately with the crudites or store in an airtight container, refrigerated for up to 5 days.

Tips

Superfoods included are: Lentils, Olive Oil, Parmesan, Yogurt

For 1/2 cup, 167 calories, 11 G protein, 5 G fat, 23 G carbohydrates, 10 G Fiber, 125 mg sodium.

Serving Size

Serves 8

Recipe: Double peanut butter cookies

The monounsaturated fats in peanuts and peanut butter may prompt your genes to make you burn more fat and store less of it. They're also supremely satisfying, just like these rich treats.

Coat three baking sheets with cooking spray. In a large bowl, stir together the flours, baking soda and salt until combined well. Set aside.

In a spearate large bowl, place the quinoa, brown sugar and peanut butter. WIth an electric mixer, beat on high speed until smooth and creamy. Add the egg and vanilla, and mix on medium speed about 1 minute, until the mixture lightens in color and is creamy.

Add the peanuts and goji berries and stir with a wooden spoon. Add the flour mixure and stir until just combined. Cover and chill 1 hour.

Heat the oven to 325 degrees farenheit. Drop dough by heaping tablespoons onto the prepared sheets, spaced 1 1/2 inches apart. Flatten slightly with the tines of a fork.

Bake the cookies 7-8 minutes, until the edges are firm but the centers are still soft to the touch. Let the cookies cool on the baking sheets about 5 minutes, until the centers begin to firm. Using a metal spatula, transfer thec ookies to racks and cool completely. Store in an airtight container for up to 1 week..

Ingredients
  • Non-stick cooking spray
  • 1 1/2 cups oat flour
  • 1/2 cup all-purpose flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup cooked quinoa
  • 1 cup packed light brown sugar
  • 1/2 cup creamy peanut butter
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 1/2 cup dry-roasted, unsalted peanuts, chopped
  • 3/4 cup goji berries
Tips

Superfoods included: Eggs, Goji Berries, Oats, Peanuts, Quinoa.

1 cookie is 79 calories, 3 G protein, 3 G fat, 11 G carbohydrates, 1 G fiber, 72 mg sodium.

Serving Size

Makes 40 cookies

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