The Biggest Loser Cookbook

More than 125 Healthy, Delicious Recipes
Adapted from NBC’S Hit Show

by Chef Devin Alexander, et al

a review by Marty Martindale

The whole Biggest Loser concept is good, it seems, for these times, in that they have dealt with not only the food and its recipes, but a pyramid, general instruction for good sense and several graded workouts with Bob Harper and students on CD. This is a good program for these times when weight seems a problem for too many.

The Biggest Loser Diet is “calorie-controlled, carbohydrate-modified, fat-reduced and high in protein (which controls hunger.)” They want you to eat three meals and two snacks each day. “The 4-3-2-1 Biggest Loser Pyramid” is four tiers, the base, or largest is fresh fruits and vegetables, the next level is protein foods, seafood, cheese, beans, fish and yogurt. The second from the top level is whole grains, your breads, cereals and wheat pasta. The top level, or “The Extras” are sweets with a 200 calorie daily limit. They have an equation for your calorie quota: if you weigh between 150 and 300, multiply your weight by seven, and this is the number of calories you should keep your maximum to. Some simple pointers: No white potatoes, limit amount of starchy vegetables such as pumpkin, winter squash, sweet potatoes and yams. Avoid dry fruits. Choose whole fruits over juices. Vary your proteins and limit red meat servings to two a week. Avoid processed cold cuts. There’s a few more guidelines, but nothing too restrictive, really common sense.

They divide the recipe section into Breakfasts, Hearty Snacks, Sandwiches-Soups-Stews, Sides & Salads, Main Courses and Sweet Snacks. Here’s some examples:

MANGO STRAWBERRY BREAKFAST SUNDAE: Calls for orange juice, ice cubes, honey and high-fiber, low-sugar cereal

SUNRISE OATMEAL: Orange juice, oats, blueberries, water and orange extract

BRIAN’S BREAKFAST SCRAMBLE: Green bell pepper, onion, tomato, egg whites, and Cheddar cheese

COCKTAIL-HOUR TUNA TARTARE: Mango, cucumber, lime juice, cilantro, green onions and sesame oil

JESSICA’S “THE RANCH” BLT WRAP: Turkey bacon, wheat tortilla, Galeo’s Miso Caesar Dressing, lettuce and tomato

PB & J SPIRALS: Wheat flour tortilla, peanut butter and strawberry all-fruit spread

PAM’S COTTAGE CHEESE MARINARA: Cottage cheese, mozzarella cheese and spaghetti sauce

JEN’S ASPARAGUS GUACAMOLE: Add sour cream, guacamole seasoning mix and tomato.

INDIAN CHICKEN SALAD POCKETS: Mayonnaise, lime juice, curry paste, cucumber, red onion, wheat pita and lettuce

MATT’S GRILLED CHEESE SANDWICH: Rye bread, Cheddar cheese and oil spray

PARMESAN-PEPPER SWEET POTATO FRIES: Olive oil, garlic powder, paprika, cayenne and ketchup, if desired.

DANA’S SPINACH AND FETA BROWN RICE: Onion, garlic and feta cheese.

PARMESAN-ROASTED CAULIFLOWER: Parsley, garlic powder and olive oil

FRESH AND COLORFUL JICAMA SLAW: Cucumber, carrots, cilantro, lime juice, olive oil and red pepper flakes

BROCCOLI SALAD WITH SWEET VINAIGRETTE: Orange juice, plain yogurt, mustard, orange marmalade and red onion

HOT AND COLD BROWN-RICE SALAD: Chicken, broccoli florets, bell pepper, red onion, Italian dressing, and balsamic vinegar

DARI’S PICANTE CHICKEN: Picante sauce, cream cheese and Cheddar cheese

HEATHER’S MEXICAN ROLLUP: Ground turkey, extra-lean, wheat tortilla, sour cream, romaine, tomato and salsa

ANGEL HAIR WITH ROCKIN’ RED CLAM SAUCE: Onion, garlic, baby clams, tomatoes, oregano, olive oil, red-pepper flakes and Parmesan cheese

ICED BUFFED MOCHA: Powdered coffee, chocolate soy milk, vanilla yogurt, Splenda, fat-free whipped topping and cocoa powder

RASAH AND EDWIN’S WARM GRAPEFRUIT DESSERT: Add ground cinnamon and bake.

TIFFANY’S CANDIED ALMONDS: Butter spray, almonds, cinnamon and Splenda

In a world where too many are jeopardizing their health by carrying too much weight, the whole Biggest Loser program, the exercises, advice and recipes are well worth considering.

You can reach Marty Martindale at Food Site of the Day.