Pump It Up Recipes
Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp
Get more for less! Add more volume, chew appeal, and nutrition to some favorite dishes while subtracting unwanted calories.
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Before
A bacon, lettuce, and tomato sandwich prepared on white bread with mayonnaise
Calories 470
Saturated Fat 6.9 g
Carbohydrate 34 g
Sodium 1,130 mg
Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp
After
A clean salad with more fiber, no refined starch, and less sodium and fat than the sandwich
Bacon, Cherry Tomato, and Avocado Salad
Calories 140
Saturated Fat 1.7 g
Carbohydrate 8 g
Sodium 165 mg
Tip: To make this a main dish salad, add 2 cups of cooked and cubed turkey breast.
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Before
A standard takeout order of pork lo mein
Calories 510
Saturated Fat 3.6 g
Carbohydrate 63 g
Sodium 1,200 mg
Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp
After
Lower-carb cellophane noodles stand in for regular noodles. Shredded cabbage adds volume. Lean ground pork (and less of it) replaces fatty pork cuts.
Calories 240
Saturated Fat 0.9 g
Carbohydrate 37 g
Sodium 185 mg
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Before
A slab of prime rib with sides of mashed potatoes and corn
Calories 1,070
Saturated Fat 30 g
Carbohydrate 67 g
Sodium 780 mg
Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; food styling by Whitney Kemp
After
A sensible serving of beef fanned over a fiber-rich and filling whole grain (in this case, quinoa)
Calories 265
Saturated Fat 2.4 g
Carbohydrate 27 g
Sodium 175 mg
