eat to look younger

7/30/2019 Eat to Look Younger

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eatto look& Feelyounger


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This is your starter kit to a younger, slimmer body,improved skin tone, fewer wrinkles, and more energy. It contains tipson anti-aging foods plus recipes that are bursting with turn-back-the-clock nutrients to help you meet those goals. On these pages, youll finddishes like Smothered Pork Chops, Fusilli with Swiss Chard & Beans,and Grilled Turkey Burgers that are light in calories, but robust in flavor.And there are treats: sweets and snacks that will satisfy urges whilestill allowing you to shed pounds and rewind time in terms of your looks.

Speaking of time, we understand the demands of a busy lifestyleso ourfood pros developed all of the recipes in this booklet to take no morethan 25 minutes of hands-on prep.

From the Sea3 Chipotle-Orange Glazed Salmon

4 Shrimp Tacos

Plus Weeknight Wrinkle Reducer:

Frozen Shrimp

Comfort Cuisine5 Caesar Salad

Plus Skin Enhancer: Lean Protein

6 Grilled Turkey Burgers

7 Smothered Pork Chops

Plus Age-Erasing Veggies

Pasta Picks8 Fusilli with Swiss Chard & Beans

9 Whole Wheat Penne Genovese

Plus No-Gain Grains

Snacks & Sweets10 Cranberry-Lemon Muns

Plus Youth Booster: Oats

11 Chocolate ChipOatmeal Cookies

11 Strawberry Ice Cream

2

Coverphotographs:GettyImages(2).Pho

tographs,thispage,clockwisefrombottomleft:KATESEARS

(2);YUNHEEKIM;TARA

DONNE.


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CIPOT-OAG GAz SAOSeafood dishes are both satisfying and slimming. Two servings per week willgive you plenty of omega-3s, the fish fats linked to better health and skin

From the Sea

Atetme 25 minutes

Ttaltme 40 minutes

Makes4 main-dish servings

1 c. quinoa, rinsed

1 orange

1 chipotle chile in adobosauce (about 1 Tbsp.) plus

2 tsp. sauce

1 clove garlic, peeled

tsp. ground cumin

1 bunch radishes, trimmed, halved,

and thinly sliced

c. resh corn kernels (rom 1 ear)

c. resh cilantro leaves, chopped

2 green onions, sliced

Salt

4 pieces skinless salmon llet(5 oz. each)

1. Arrange oven rack 4 to 6 inches rom

broiler heat source. Preheat broiler on

high. Line jelly-roll pan with oil. In

2-quart saucepan, prepare quinoa as

label directs. Transer to bowl.

2. Meanwhile, rom orange, grate 1

teaspoon peel and squeeze cup juice.

In blender, puree chipotle, adobo sauce,

garlic, cumin, and orange juice.

3.To bowl with quinoa, stir in

radishes, corn, cilantro, green onions,

orange peel, and teaspoon salt.

4. Arrange salmon on prepared pan.

Sprinkle with teaspoon salt, then

brush generously on all sides with chile

mixture. Broil 5 to 7 minutes or until just

opaque throughout. Serve salmon on

quinoa pila.

EAch SErving About 365 calories, 36 g

protein, 35 g carbohydrate, 8 g total at (2 g

saturated), 4 g fber, 66 mg cholesterol,

240 mg sodium.

vAriATion Use1 lb. skinless, boneless chicken

breasts, cut into 1-in.chunks, instead o salmon;

broil 5 to 7 minutes or until chicken is no longer

pink in center (165F).

Slmonsprtnstar;

pplwhoskmpon

prtn,studiesshow,

havemorewrinkls

PhotographbyKATESEARS


4/12

SIP TACOSTo lighten up this family favorite, we traded ground beef for shrimp and skippedthe cheese. These swaps trim 12 grams of age-inducing saturated fat

Atetme 10 minutes

Ttaltme 30 minutes


1 Tbsp. olive oil

1 sm. onion (4 to 6 oz.), chopped

1 sm. jalapeo chile, seeded

and chopped

2 c. corn kernels (rom 2 to 3 ears)

1 can (15 to 19 oz.) black beans,rinsed and drained

1 lb. shelled and deveinedmed. shrimp

2 limes

1 avocado, peeled and chopped

c. loosely packed resh cilantro

leaves, chopped

8 La Tortilla Factory Smart &

Delicious Sot Wraps Miniwhite whole wheat tortillas

1.In microwave-sae large bowl, combineoil, onion, and jalapeo; microwave on

High 4 minutes, stirring once.

2.Add corn and beans; cover with

vented plastic wrap and microwave on

High 2 minutes. Add shrimp; cover and

microwave 3 to 4 minutes longer or just

until shrimp turn opaque throughout.

3.Meanwhile, make avocado salsa: From

1 lime, squeeze 2 tablespoons juice. Cut

remaining lime into 8 wedges; set aside.

In small bowl, combine lime juice,

avocado, and cilantro.

4. Just beore serving tacos, place stack

o tortillas between damp paper towels

on microwave-sae plate; microwave onHigh 15 to 20 seconds or until warm.

5. Divide shrimp mixture and avocado

salsa among tortillas; old over to eat out

o hand. Serve with lime wedges.




868 mg sodium.

Shrimp has two major anti-aging

advantages: Its protein helps keep

skin plump, and its low in saturated

atthe type that can damage

complexions and lead to the illnesses

o aging, like heart disease. Keep

rozen shrimp, a bargain, on hand in

the reezer, and it will be a snap to

whip up low-at stir-ries, pastas, and

main-dish salads. To derost, put

individually rozen shrimp in a

colander and place under cold

running water until thawed. For

block-rozen shrimp, place under

cold running water and pull o the

amount you need as they thaw; return

the remaining block o shrimp to the

reezer immediately.

WEEKnighT WrinKLE rEDUcEr: FroZEn ShriMP

From the Sea

4

PhotographbyKATESEARS


5/12

Comfort Cuisine

CASA SAAThis healthy Caesar has the croutons and creamy dressing without the calories.omaine has many anti-aging nutrients, including folate and vitamin K

Active time 15 minutes

Total time 25 minutes

Makes 6 irst-course servings

4 oz. Italian bread

1 clove garlic, cut in hal

Nonstick olive oil cooking spray

c. light mayonnaise

c. reshly gratedParmesan cheese

3 Tbsp. resh lemon juice

1 Tbsp. olive oil

1 tsp. anchovy paste

Coarsely ground black pepper

1 pkg. (18 oz.) hearts o romaine

lettuce, torn into bite-size pieces

1. Preheat oven to 400F.

2.Cut bread into -in.-thick slices. Rub

bread slices, on both sides, with cut sides

o garlic. Cut bread into -in. cubes;

place in jelly-roll pan. Spray bread

liberally with cooking spray. Bake

10 minutes or until golden-brown and

crisp. Cool croutons in pan.

3.Meanwhile, in large salad bowl, with

wire whisk, mix together mayonnaise,Parmesan, lemon juice, olive oil, anchovy

paste, and teaspoon pepper.

4.Add lettuce and croutons to dressing

in bowl; toss to coat.




280 mg sodium.

Skinless rotisserie chickenbreast(4 oz.)

Boiled shrimp (about 20 large)

Canned or foil-wrappedsalmon ( cup)

Chickpeas ( cup)

Light tuna packed in water( cup)

Tofu ( cup cubed)

Hard-boiled egg(1 large)

168

135

120

105

89

88

78

caloriesprotein

SKin EnhAncEr:

LEAn ProTEin

A green salad is quickly transormed

into a satisying main course with

the addition o lean protein. Proteinhas a beauty-boosting perk, too:

It pumps up collagen production,

leading to more youthul, better-

looking skin. Keep these toss-ins on

hand, or help yoursel to one o them

at the salad bar.

5

PhotographbyTARADONNE


6/12

GI TK BGSThis trim take on a burger relies on ground turkey breast instead of high-fat groundbeef. Choose 100%-whole-grain buns to help fight skin-wrecking inflammation

Ate tme15 minutes

Ttal tme25 minutes


1 med. zucchini (6 oz.), shredded

2 Tbsp. grated onion

1 tsp. Cajun seasoning

1 lb. ground turkey breast

4 ears corn, silk and husks removed

c. ketchup

tsp. hot pepper sauce

4 whole wheat hamburger buns, splitand toasted

4 leaves Boston lettuce

1 ripe sm. tomato,sliced

Pickle spears (optional)

1. Prepare outdoor grill or covered

direct grilling on medium.

2. In medium bowl, combine zucchini,

onion, and Cajun seasoning untilblended. With hands, add ground turkey

and mix until just blended. Shape into

our -in.-thick burgers, handling meat

as little as possible or best texture.

3.Place burgers on hot grill grate and

cook 12 to 14 minutes or until cooked

through (165F), turning once.

4. Ater burgers have cooked 2 minutes,

add corn to same grill grate. Cover and

cook 10 to 12 minutes or until corn is

browned in spots, turning occasionally.

5.Prepare sauce: In small bowl, combine

ketchup and hot sauce; set aside.

6.Place burgers on buns with lettuce,

tomato, and sauce. Serve with corn, aswell as pickle spears i you like.




615 mg sodium.

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Comfort Cuisine

PhotographbyYUNHEEKIM


7/12

SOT POK COPSServe this skinny but hearty version of the Southern classic with a baked sweetpotatoits high levels of beta-carotene, an antioxidant, help prevent wrinkling

Ate tme20 minutes

Ttal tme50 minutes


3 Tbsp. plus 1 tsp. white whole wheat

or all-purpose four

Salt and pepper

4 boneless center-cut pork chops

(each 5 oz. and in. thick)

1 Tbsp. canola oil

2 lg. onions, thinly sliced

3 cloves garlic, chopped

2 containers (8 oz. each) slicedcremini mushrooms

tsp. dried rosemary

1 c. lower-sodium chicken broth

1 bag (12 oz.) microwave-in-the-bag

green beans

1.Sprinkle 1 teaspoon lour and

teaspoon each salt and pepper over

pork. In 12-in. skillet, heat oil on medium-

high. Add pork; cook 7 minutes or until

browned, turning once. Transer to plate.

2. To same skillet, add onions and garlic.

Cook on medium 5 minutes or until

browned and sotened, stirring oten.

Add mushrooms and rosemary; cook

6 to 8 minutes or until mushrooms aretender, stirring oten. Add 3 tablespoons

lour; cook 3 minutes, stirring constantly.

3.Gradually add broth, stirring constant-

ly. Heat to simmering. Return pork to

pan; spoon vegetable mixture on top.

Cover; reduce heat and simmer 8

minutes or until pork reaches 145F. Stir

in teaspoon each salt and pepper.

4. While pork simmers, cook beans as

label directs. Serve with pork and sauce.




955 mg sodium.

4 to 6

4 to 7

10 to 14

5 to 7

5 to 6

5 to 8

5 to 6

4 to 5

to 1

4 to 7

vegetable minutes to cook

Asparagus

Beans, green or yellow wax

Beets, whole (without greens)

Bell peppers, cut into strips

Broccoli orets

Carrots, peeled and sliced

Cauliower orets

Peas, shelled (1 cup)

Spinach (10 ounces)

Zucchini or yellow squash, sliced

AgE-ErASing vEggiES

To retain veggies anti-aging nutrients:

In covered, microwave-sae dish,

microwave l lb. vegetables (or

amount speciied below) with cup

water on High until tender, stirring

once halway through cooking time.

Comfort Cuisine

7

PhotographbyANNAWILLIAMS


8/12

Pasta Picks

FSIIIT SISS CA & BAS



Makes 4 main-dish servings

12 oz. whole wheat usilli or rotini

1 bunch Swiss chard (1 lb.), toughends trimmed

1 slice bacon, cut into

-in.-wide strips

1 clove garlic, crushed with press

tsp. crushed red pepper

1 can (15 to 19 oz.) garbanzo beans,

rinsed and drained

2 Tbsp. resh lemon juice

1.Heat large covered saucepot o water

to boiling on high. Add pasta and cook

as label directs.

2.Meanwhile, cut ribs and stems rom

Swiss chard leaves. Chop ribs and stems

into 1-in. pieces; chop leaves into 2-in.

pieces. Rinse Swiss chard in large bowl o

cold water; swish to remove any dirt.

Transer chard to colander; do not dry.

3.In 12-in. nonstick skillet, cook bacon onmedium-high until browned, tossing

occasionally. With slotted spoon, transer

bacon to paper towels to drain. Reduce

heat to medium. To bacon at in skillet,

add garlic and crushed red pepper; cook

30 seconds, stirring. Add Swiss chard,

beans, and teaspoon salt. Cover and

cook 2 minutes or until chard begins to

wilt. Uncover and cook 5 minutes longer

or until stems are tender-crisp.

4.Drain pasta, reserving cup cooking

water. Return pasta to saucepot. Stir in

Swiss chard mixture and lemon juice until

combined. I mixture seems dry, add

reserved pasta cooking water.




755 mg sodium.

eafy greens, like chard, supply antioxidants that fight free radicals, which candull your complexion. se prewashed varieties to cut back on prep time

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Photographs by Getty Images

PhotographbyAMYKALYN

SIMS


9/12

O AT P GOS



Makes 6 main-dish servings

12 oz. whole wheat penne or rotini

1 c. packed resh basil leaves

1 clove garlic

3 Tbsp. water

3 Tbsp. extra virgin olive oil

Salt and pepper

c. reshly grated Parmesan cheese

1 sm. onion (4 to 6 oz.), chopped

1 can (15 to 19 oz.) white kidneybeans (cannellini), rinsed anddrained

1 pt. grape tomatoes (red, yellow,

and orange mix i available), each

cut into quarters

1.Heat large covered saucepot o salted

water to boiling on high. Add pasta and

cook as label directs.

2.Meanwhile, make pesto: In ood

processor, blend basil, garlic, water,

2 tablespoons oil, teaspoon salt, and

teaspoon pepper until pureed. Add

Parmesan; pulse to combine. Set aside.

3.In 12-in. skillet, heat remaining 1

tablespoon oil on medium until very hot;add onion and cook 5 to 7 minutes or

until beginning to soten. Stir in white

beans and cook 5 minutes longer,

stirring occasionally.

4.Reserve cup pasta cooking water.

Drain pasta and return to saucepot; stir

in white bean mixture, pesto, cut-up

tomatoes, and reserved cooking water.

Toss to coat.




435 mg sodium.

Subbing whole wheat pasta for white provides potent anti-wrinkle agents.Canned beans contain soluble fiberthe kind that may help reduce belly fat

O AT P GOS

Arbys Various whole-grain breads

Maggianos Little ItalyWhole wheat penne

Olive GardenWhole-grain linguine

Panera BreadVarious whole-grain breads

P.F. Changs China Bistro Brown rice

Romanos MacaroniGrillWhole wheat penne

Ruby TuesdayBrown-rice pilaf, wholewheat tortillas, whole wheat wraps

To find other choices, go to whole

grainscouncil.org and click on the

Find Whole Grains tab.

no-gAin grAinS

Family-style and ast-ood restaurants

are now oering healthy whole

grains in a number o dishes. Here

are options rom a ew o the larger

chains. (I you dont see these

on the menu, ask your server.)

Pasta Picks

9PhotographbyKATESEARS


10/12


11/12

COCOAT CIPOATA COOKIS

STAB IC CA

At just 80 calories, one of these gems is a guilt-freeway to indulge. Plus, it has 1 gram of age-acceleratingsaturated fat10 less than other versions

This creamy treat has 70 calories and gram ofsaturated fat (vs. premiums 250 and 10, respectively),and its full of berries with skin-smoothing nutrients

Ate tme 15 minutes

Ttaltme 1 hour 5 minutes

Makes 4 dozen cookies

c. packed brown sugar

c. granulated sugar

c. trans-at reevegetable oil spread(60% to 70% oil)

1 lg. egg

1 lg. egg white

2 tsp. vanilla extract

1 c. all-purpose four

1 tsp. baking soda

tsp. salt

2 c. old-ashioned

oats, uncooked

1 c. semisweetchocolate chips

1. Preheat oven to 350F.

2.In large bowl, with mixer on

medium-low speed, beat

sugars and vegetable oil

spread until well blended,

occasionally scraping bowl.

Add egg, egg white, and

vanilla; beat until smooth.

Beat in lour, baking soda,

and salt until mixed.

3. With spoon, stir in oats and

chocolate until combined.

4.Drop dough by roundedmeasuring tablespoons,

2 inches apart, on ungreased

cookie sheet. Bake 12 to 13

minutes or until golden.

Transer to wire rack to cool.

Repeat with remaining batter.

EAch cooKiE About 80 calories,

1 g protein, 11 g carbohydrate, 4 g

total at (1 g saturated), 1 g fber,

4 mg cholesterol, 70 mg sodium.

Atetme 10 minutes

Ttaltme 10 minutes

plus reezing

Makes3 cups

rEciTiPYou can substituteplain low-fat yogurt for theGreek yogurt. When testing

this recipe, we found bothworked well, but we preferredGreek yogurts creamiertexture. We also tested this inthree different freezers andfound that the freezing timevaried depending on freezermake and model. Beginchecking your ice cream after1 hour, and continue freezingif you prefer a rmer texture.

1 lb. rozen strawberries

1 c. 2% plain Greek yogurt

c. sugar

tsp. vanilla extract

Strawberries, or garnish

1. In ood processor with knie

blade attached, pulse 1 cup

rozen strawberries until inely

chopped. Transer chopped

berries to large metal bowl.

2.In ood processor, puree

yogurt, sugar, vanilla, and

remaining strawberries until

smooth. Transer to bowl with

strawberries; stir well. Cover

and reeze about 1 hour, until

irm but not hard. Garnish

with resh strawberries.

EAch -cUP SErving About

70 calories, 3 g protein, 14 g

carbohydrate, 1 g total at

(0.4 g saturated), 1 g fber, 1 mg

cholesterol, 10 mg sodium.

Snacks & Swee

Photographs,fromtop:TARA

DONNE;KATEMATHIS.


12/12

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7 Years YoungerTurn back the clock! In just seven weeks on this anti-agingplan, you can rejuvenate your skin, rehab your diet andexercise, sharpen your mind, and learn which makeup andhair products will help you look your youngest.

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14recipesarewaitinginsidetobecomeyournewfavorites.Eachisquick,healthy,anddelicious!

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