Sally Sampson - 100-Calorie Snack Cookbook
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- Book:100-Calorie Snack Cookbook
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Photography copyright 2009 by Carl Tremblay
Foreword copyright 2009 by Katherine D. McManus, M.S., R.D. Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions . Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose.
No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. For general information on our other products and services or for technical support, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley also publishes its books in a variety of electronic formats.
Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com . Book design by Elizabeth Van Itallie Library of Congress Cataloging-in-Publication Data:
Sampson, Sally, 1955
100-calorie snack cookbook / Sally Sampson ; foreword by Katherine D. McManus ; photography by Carl Tremblay.
p. cm.
Includes index.
ISBN 978-0-470-45198-4 (pbk.)
1. 2. 2.
Snack foods. I. Title. II. Title: One hundred calorie snack cookbook.
RM222.2.S237 2009
641.5635dc22
2008044732 FOR LAUREN AND BEN,
WITHOUT WHOM
IT WOULDNT MATTER
There have been various studies that reported examining the risk and benefits of snacking between meals. Snacking for most individuals appears not to adversely affect weight control and for some it may improve control. This improvement may occur because frequent eating helps appetite control, thus preventing overeating at meals. The main question then is what kind of snack and how much? With the plethora of readily available, highly processed, packaged snack foods, it can be difficult to make the right choice. Sally Sampsons 100-Calorie Snack Cookbook is the perfect answer to the dilemma. This cookbook offers more than two hundred recipes that are only 100 calories, free of trans fat, low in saturated fat, low to moderate in sodium and most importantly great tasting! The author has created an amazing variety of snacks that can meet anyones craving for sweet, crunchy, savory or just plain delicious.
She has taken the unique approach of offering snacks that encompass all the food groups and expertly combines ingredients for fabulous tasting soups, salads, vegetables, eggs, grains, desserts, beverages and more, in only 100 calories per serving! Snacking no longer needs to be boring or unhealthy. These fantastic snack ideas can help improve the quality of your daily food intake, serve as a great energizer to keep you going throughout the day and potentially help you reach or maintain a healthy weight. KATHY MCMANUS, M.S., R.D. Director, Department of Nutrition Brigham and Womens Hospital A teaching affiliate of Harvard Medical School
If you want to lose weight, whether its 2 pounds or 200 pounds, the best way to accomplish it is to take in fewer calories, which means eating smaller servings and smaller snacksand current research tells us that 100 is the magic caloric number for snacking. Its that simple. But do you know what constitutes 100 calories? Just wander, as I did, around a grocery store and note the proliferation of 100-calorie snacks: this aisle is getting more and more crowded every day and since I started tracking this trend, the bounty has at least doubled. But not everyone, certainly not I, wants a ridiculously expensive, wastefully overpackaged snack loaded with chemicals, sugar and salt, a snack designed to sit on a grocery store shelf for a year, if not two. I dont want to eat it and I surely dont want to feed it to my kids. And neither do you.
But do you want to spend all your time counting calories? I doubt it. So I saved you the trouble and did it for you! This book is filled with everything I could think of: no-brainer snacks, soups, easy salads and slightly more complicated salads, a few egg dishes and mini-meals, beverages, recipes for bags of Gorp to stick in your kids backpacks and foods you wouldnt dream of eating when youre paying attention to calories: treats like chocolate truffles and caramels. This jam-packed little book will be so indispensable, youll need one copy for home and another for work. You might even need one for the car. The 100-Calorie Snack Cookbook will help you head off hunger and indulge without taking in too many calories. Armed with these ideas and recipes, you wont spend your whole day with a growling stomach, and even though youll be snacking, you wont have that awful feeling of being naughty.
Youll no longer feel bad physically (all that sugar! all that salt!) and bad about yourself too (why didnt I eat something better? you ask yourself). Just as you want to avoid the grocery store when youre hungry, if you want control over your eating, it is essential to be prepared with healthy, satisfying, 100-calorie choices. Filled with ideas for no-cook snacks, the
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