If potato chips and ice cream are on your list of guilty pleasures you're trying to quit, Dolvett Quince says he has some tasty substitutes. "The Biggest Loser" trainer designed his new diet, called "The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days," to help dieters achieve their goals without feeling deprived constantly.
To exemplify how you can eat treats, Dolvett concocted the following recipes.
Dolvett’s Creamy Frozen Yogurt
2 cups of sliced fresh strawberries
1⁄3 cup of sugar-free or low-sugar strawberry preserves
1/2 cup of granulated Truvía
2 cups of fat-free plain Greek yogurt
1 teaspoon of vanilla extract
Before you get started, read and follow the instructions for the ice cream maker you have. Some of the newer models require that the freezer container be frozen prior to making the ice cream.
Put the strawberries in a blender and blend until they are pureed. Add the sugar-free strawberry preserves and Truvía and blend for about 30 seconds. Then add the yogurt and vanilla extract and blend until the mixture is smooth. (You can also use a food processor.)
Place the mixture into the ice cream container with the blades in place. Put the lid on and run the motor. Let the yogurt mixture freeze to ice cream consistency. It should take about 30 minutes.
You can eat the frozen yogurt after preparing it, or freeze it. If you freeze it, the frozen yogurt gets hard. Let it soften at room temperature for about 10 minutes prior to eating.
Makes 2 servings.
Counts as 1 Smart Protein and 1 Smart Fiber. You can also enjoy a cup of this frozen yogurt as one of your snacks.
Calories per serving: 222 calories
1 bag of spinach
Vegetable cooking spray
Preheat the oven to 300°F. Line a large sheet pan with parchment paper.
Wash and thoroughly dry the spinach. Tear the larger leaves into 1″ to 2″ strips.
Place the spinach leaves in a single layer on the parchment paper. Spritz lightly with vegetable cooking spray and sprinkle with Mrs. Dash.
Remove immediately from the pan and transfer to a serving dish.
Bake until the spinach is dry and has darkened slightly, 15 to 20 minutes. Remove immediately from the pan and transfer to a serving dish. Serve immediately, or store in a brown paper bag at room temperature for up to 3 days.
Makes 1 serving.
Counts as 1 Smart Fiber.
Calories per serving: 75