Healthy Eating

Eat Less, Live Longer

Studies show restricting your calorie intake could add years to your life. We show you how to do it—without feeling deprived.

Eat Less, Live Longer
Pin it Pornchai Mittongtare

Roasted Vegetable Gratin
Prep time: 30 minutes
Cook time: 45–60 minutes
Serves 4
2 medium Yukon Gold potatoes,
cut into 3∕4-inch chunks
10 ounces butternut squash, peeled
and cut into 3∕4-inch chunks
6 ounces portobello mushrooms
(2 large), stems removed
1 medium eggplant, cut into
1∕4-inch slices
2 tablespoons olive oil
2 tablespoons each fresh basil
and thyme, chopped finely and
2 zucchini, sliced into 3∕8-inch
diagonal strips
1 yellow bell pepper, seeded and
diced into 1/4-inch pieces
1∕2 large red onion, peeled and cut
into 1/4-inch dice
4 shiitake mushrooms, stemmed,
cut into chunks
8 ounces nonfat ricotta cheese
2 ounces Parmesan cheese
(preferably Parmigiano-Reggiano)
11∕2 cups canned tomato sauce
1∕2 6-ounce can tomato paste
1∕4 cup wheat germ
1. Preheat the oven to 375° F.
2. Group the potato, squash,
portobello mushrooms and eggplant
by vegetable on a nonstick baking
pan and brush with 2 teaspoons olive
oil. Season with a sprinkling of the
basil-thyme herb mixture, and bake for
approximately 30 minutes. Let cool.
3. Slice the portobello mushrooms
into 1∕4-inch pieces.
4. Place the zucchini slices on a baking
sheet and brush with 1 1/2 teaspoons
oil. Season with a sprinkling of the
herb mixture and roast for 15 minutes.
5. Heat 1 teaspoon of olive oil in a
medium nonstick skillet. Saut. the
yellow pepper until half done, about
3 minutes, season with a sprinkling
of the herb mixture, transfer to a bowl
and let cool. Saut. the red onion
and shiitake mushrooms in 1 1/2
teaspoon oil until half done (about 3
minutes), season with a sprinkling of
the herb mixture and let cool.
6. Mix the ricotta cheese in a bowl with
about 1 tablespoon of the Parmesan
cheese and a sprinkling of the herb
mixture; set aside.
7. In a separate bowl, mix the tomato
sauce with the tomato paste and add
the wheat germ.
8. Assembly: Take a casserole dish
and spread approximately 3/4 cup
of the tomato mixture on the bottom.
Next, layer the potatoes across the
bottom of the dish, then the squash,
then half of the cheese mixture. Take
another 3/4 cup of tomato mixture and
layer it on top of the ricotta. Add a
layer of eggplant. Spread the pepper
and shiitake mixture on top of the
eggplant. Add a layer of the remaining
ricotta mixture, then the portobello
mushrooms, then the remaining
tomato mixture. Layer the zucchini
decoratively on top and sprinkle
with the remaining Parmesan cheese.
9. Bake, uncovered, for 45 to 60
minutes at 375° F.
Per serving: 415 calories, 12 g fat
(3.5 g saturated), 22 g protein,
57 g carbohydrates, 12 g fiber,
1025 mg sodium

Spaghetti Squash with
Garlic Sauce

Prep time: 5 minutes
Cook time: 30 minutes
Serves 4
1 spaghetti squash (about 3
1/4 cup pine nuts
11/2 tablespoons olive oil
4 cloves garlic, minced
2 teaspoons red pepper flakes
1. Preheat the oven to 350° F.
2. Slice the squash in half, pierce the
skin with a fork a few times and place
facedown on an oiled baking sheet.
Bake for 30 minutes. The strands
should be cooked but still al dente.
3. Roast the pine nuts in the same
oven while you are baking the squash:
Take a small baking dish and spread
out the pine nuts in one layer. Roast for
7 to 10 minutes. (Pine nuts will roast
quickly because of their fat content.)
4. In a small skillet, heat the olive oil
over medium heat. Add the minced
garlic and cook, stirring, for 2 minutes.
Add the red pepper flakes.
5. Remove the squash from the oven
and let cool for 5 minutes. While still
hot, spoon the squash out of the shell
and mix with the garlic mixture in a
serving dish. Sprinkle pine nuts on top.
Per serving: 205 calories,
12.5 g fat (1.5 g saturated),
3 g protein, 22 g carbohydrates,
3 g fiber, 50 mg sodium

Gado Gado: Indonesian Salad
with Peanut Dressing

Prep time: 30 minutes
Cook time: 0 minutes
Serves 2
For salad:
4 cups packaged shredded
cabbage (1/4 head cabbage)
1 1-pound packaged lettuce
1 cup bean sprouts
1 2-pound package mixed vegetables,
sliced; or purchase, wash
and cut yourself: carrots,
cauliflower and broccoli (1 pound
of the mix per person)
1 cucumber, peeled and cut into
1-inch pieces
1 red bell pepper, seeded and
chopped coarsely
3 green onions
1/2 leftover baked sweet potato,
sliced into thick rounds
1 hard-boiled egg
1 hard-boiled egg white
Fresh lime juice (optional)
For dressing:
2 tablespoons chunky peanut or
almond butter
1/4 onion, minced finely
1 clove garlic, minced
1/2 teaspoon shoyu (soy sauce)
Juice of 1 lime
1/4 cup water
1/2 teaspoon red pepper flakes,
or to taste
1. On a platter, place a bed of cabbage
around the perimeter; next, a layer of
lettuce inside the cabbage. Continue
making rings of each veggie toward
the center of the platter, or assemble
them freestyle. Garnish with minced
hard-boiled egg and egg white.
2. To prepare the dressing, blend all
the ingredients in a small blender.
3. Place the dressing in the center of
the dish and sprinkle fresh lime juice
over the entire salad before serving.
Per serving: 530 calories, 12 g fat
(3 g saturated), 26 g protein,
82 g carbohydrates, 27 g fiber,
520 mg sodium