The Volumetrics Cookbook for Jenny Craig Giveaway
Written by Diana - August 14, 2008 33 Comments
Jenny Craig let us review their cookbook The Volumetrics Cookbook for Jenny Craig. Volumetrics is all about the strategies behind adding volume and flavor to your meals without adding calories and fat. Satisfaction is built into Jenny Craig menu by balancing low calorie density foods like fruits, vegetables, high fiber starches and lean protein along with higher calorie density foods that you would eat in moderation.
The recipes in the cookbook are adapted from Dr Barbara Rolls book, The Volumetrics Eating Plan. Volumetrics® is about optimizing food choices. Choosing foods rich in water, fiber, and protein and lower in fat will “volumize” your menu and will provide more satisfying portions. Volumetrics focuses on which foods to include and enjoy in amounts that will satisfy you.
In other words you can choose chicken – if it’s grilled you can have a bigger, healthier portion, but a smaller less healthy portion if it’s fried. Which one will leave you more satisfied after the meal? Probably the grilled skinless chicken will because it’s more filling and that’s because you can have more since it contains less calories. This book gives suggestions on swapping one thing for something more filling with less calories and more fiber, so that it’s better for you overall.
While most of this seems sensible and intuitive, it is nice to have a book to reference and help you make the correct choices. Weightloss Wednesday (I still have a few minutes) seems like the perfect day to begin a giveaway for The Volumetrics Cookbook for Jenny Craig.
THE RULES:
In the comments, give me a quick easy recipe that has healthy substitutions for those high fat calorie laden foods. It doesn’t have to be intensive, just something quick you do in your own home on the fly.
The contest will end Midnight August 17th.
Here’s a recipe from The Volumetrics Cookbook for Jenny Craig.
Poach-Roast Salmon with Yogurt and Dill Sauce
- 1/2 cup nonfat plain yogurt
- 1/2 tsp minced garlic
- 1 tbs minced onions
- 1tbs drained capers chopped if large
- 3 tbs lemon juice
- 1 tbs chopped fresh dill
- 1 lb salmon fillet cut crosswise into 4 equal portions
- 1/4 tsp salt
- 4 lemon wedges
preheat oven to 400 degrees.
In a small bowl, stir the yogurt, garlic, onions, capers, 1tbs lemon juice, and 1/2 tbs dill until smooth. Set the Yogurt and Dill Sauce aside.
Lightly coat an 8 by 12 in glass baking dish. Sprinkle with 2 tbs lemon juice. Season with salt, pepper and 1/2 tbs dill. Cover the dish lightly with foil and bake 15 to 25 minutes until fish is flaky and no longer translucent.
Divide the salmon among 4 dinner plates and garnish with 2 tbs of the sauce and a lemon wedge.
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Read the Comments
33 Outstanding Responses to "The Volumetrics Cookbook for Jenny Craig Giveaway"
Pam on August 14, 2008 at 8:55 pm
I like to make muffins for breakfast and instead of adding oil as the recipes usually call for, I substitute applesauce. It has no affect on the flavor, at least none that I can detect. Here is one of my favorite muffin recipes:
INGREDIENTS:
1 1/2 cups wheat bran
1 cup buttermilk
1/3 cup vegetable oil
1 egg
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup raisins(I don’t usually put raisins in)
DIRECTIONS
Preheat oven to 375 degrees F . Grease muffin cups or line with paper muffin liners.
Mix together wheat bran and buttermilk; let stand for 10 minutes.
Beat together oil, egg, sugar and vanilla and add to buttermilk/bran mixture. Sift together flour, baking soda, baking powder and salt. Stir flour mixture into buttermilk mixture, until just blended. Fold in raisins and spoon batter into prepared muffin tins.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
This recipe works great for an 1-1 exchange, but some recipes I substitute only half. If the recipe calls for 4 tablespoons of oil, I use 2 tablespoons of applesauce and 2 of oil. Every little bit helps!
Trish on August 15, 2008 at 10:03 am
Chicken Enchiladas
Pkg of 8 0r 10 Low carb corn tortillas
1 and 1/2 cans Old El Paso Enchillada Sauce
2 to 3lbs Boneless chicken Breasts
2 Onions
Small Jar Salsa Verde
Shredded low fat or reduced calorie (part skim) chedder, montery jack or motzerella, any or all combination
Trish on August 15, 2008 at 10:16 am
Chicken Enchiladas
Pkg of 8 0r 10 Low carb corn or wheat tortillas
1 and 1/2 to 2 cans Old El Paso “Green” Enchillada Sauce
2 to 4lbs Boneless chicken Breasts
2 Onions
3 to 4 garlic cloves crushed
2 bay leaves
Small Jar Salsa Verde
Shredded low fat or reduced calorie (part skim) chedder, montery jack or motzerella, any or all combination
Salt & Pepper corns
Directions
Put chicken breast in a sauce pan with water to cover, add salt and peppercorns along with one onion cut in chunks with garlic crushed, bay leaves and salt.
Bring to a boil and lower heat to a simmer for 10 minutes, take off heat and let cool
Shred chicken with softened onions and garlic
Add cheese, salsa verde and some of the enchillada sauce to the shredded chicken till moist
Roll an 8th or 10th of the shredded chicken mixture in each enchillada (tortilla)
Place in oblong baking dish
Top with the rest of the enchillada sauce
bake in 350 oven for 20 minutes
add more of the cheese the last 10 minutes and cook till bubbly
Kimberly L on August 15, 2008 at 8:01 pm
This is an easy recipe that I do with broccoli. Not really sure where it originated from.
2 tsp olive oil
1 pound fresh broccoli – cut into pieces and steamed until just tender
3 cloves of minced garlic
1/4 tsp oregano
1/4 cup chopped /or sliced red bell pepper
Just heat the oil- with medium heat. Put in the broccoli, garlic, and oregano and saute just until the garlic is a nice brown. usually about 3-4 minutes. Then stir in the roasted peppers, cook while stirring frequently until its heated through, probably another 2-3 minutes.
brn2lisn{at}gmail{dot}com
Colleen S. on August 16, 2008 at 3:56 am
I always keep applesause on hand to substitue for oil in a baking recipie.. adds moistness with out the fat
Alicia on August 16, 2008 at 6:11 am
jenni
Mark C. on August 16, 2008 at 1:15 pm
For Lasagna I make it with lean meat (and add vegetables for flavor and texture). I use ground turkey instead of ground beef and use reduced-fat cheeses (in smaller amounts).
Susan C on August 16, 2008 at 6:04 pm
I make this quite often for dessert.
Sugar free jello
Fresh Strawberries
Fat free Cool-whip
Make jello, add strawberries, refrigerate til set, top with Cool-whip
This has very few calories and is so refreshing in the summer
Joan Koczon on August 16, 2008 at 6:35 pm
I always use applesauce for baking cakes You substitue it for oil, butter in any cake recipie.
I also freeze little table spoons of Cool whip.. fat free in the freezer to pop in my mouth when
I’m looking for something sweet. You can also add a little jello for flavoring and they do hit
the spot and I leave the icecream alone.
Betty on August 16, 2008 at 10:54 pm
I use spray olive oil and spray low fat salad dressings. These sprays are almost a mist which achieves good coverage with less oil being added to our food.
Ed Nemmers on August 17, 2008 at 1:48 am
We use turkey meat for hamburgers and in lasagna.
Kathy Scott on August 17, 2008 at 1:52 am
I also substitute applesauce for oil. You can not tell the difference.
Stephanie on August 17, 2008 at 1:59 am
Grilled Cheese- Spray 2 slices of Sara Lee honey wheat bread with Pam Butter Flavor cooking spray, both sides. Grill on stovetop, add 1-2 slices of Fat Free American Cheese…and YUMMY TIME!
Jackie B. on August 17, 2008 at 2:02 am
When looking for something to snack on, I usually opt for veggies dipped in Hidden Valley Ranch dip made with fat free sour cream. Yummy!
Elizabeth M. on August 17, 2008 at 2:19 am
Black Bean Tacos
In a bowl, combine 1/2 tsp grated lime zest and 2 T lime juice with 2 15-oz cans black beans(rinsed,drained), 1 can corn, 1 14-oz can diced tomatoes, 1 tsp chili powder and 1/2 tsp cumin. Mix well. Spoon into warmed taco shells and add desired toppings such as cheddar cheese, shredded lettuce, sour cream and guacamole. Enjoy!
Sharon Jones on August 17, 2008 at 2:21 am
Low fat/Low Sugar Fruit Trifle
Layer-in order, in trifle bowl or deep clear bowl:
angel food cake
fat free vanilla pudding
sliced bananas and strawberries
fat free cool whip
Layer twice for a total of 8 layers…
YUM!
Sand on August 17, 2008 at 8:01 am
Baked Fish
I usually slice a lemon into paper thin slices. Arrange those slices in a square of foil, place a piece of white fish over them and rub spices on top.
Bake until cooked!
Miss M on August 17, 2008 at 9:30 am
I mix one carton of Kroger’s Carb Select yogurt with 1/2 cup of fat free cottage cheese and throw in one cup of blueberries or strawberries for a delicious, healthy and feeling light meal.
Kathy S on August 17, 2008 at 10:36 am
This is short and sweet (and very healthy for you!) Usually I have it with breakfast.
Yogurt-Fruit Bowl
1) Stonyfield Farm Plain Organic Fat Free Yogurt (or Organic French Vanilla..few more calories)
2) Fresh fruit of your choice…I use grapes, or peaches, blueberries or nectarines, diced
3) Cinnamon (as much as you like)…it’s heart-healthy!
4) A squirt of honey (’cause I use the squeeze bottle)
optional: sprinkle a bit of granola in mixture too
Add all together and stir.
You won’t believe that this is good for you….it tastes like a dessert!
Veronica Garrett on August 17, 2008 at 8:07 pm
Tuna Bake 1 can cream of celery soup 1/2 cup milk 1 7-oz can tuna 2 hard cooked eggs cubed 1 small can peas, drained 1 cup cooked egg noodles 1 cup potato chips, crumbled In casserole dish, blend soup and milk. Stir in tuna, peas and noodles. Top with crushed potato chips. Bake at 350 for thirty minutes.
Nanette Olson on August 17, 2008 at 8:51 pm
I make a vegetarian lasagna with eggplant, noodles, ricota , mozzarella and parmesan cheese and a really good spicy tomato sauce.
Bonnie Florentine on August 17, 2008 at 9:37 pm
love cooking
sarah on August 17, 2008 at 10:32 pm
I use a lot of ground turkey instead of beef in all of my recipes. And turkey is cheaper than beef.
Chrysa on August 18, 2008 at 2:08 am
When baking I substitute an equal amount of applesauce for most of the butter or oil and I also substitute 1 Tbsp soy flour plus 1 tsp water for an egg.
judy brittle on August 18, 2008 at 4:51 am
When making lasagn i’ve been using half turkey and half ground beef and adding low fat cheeses with spinach.
Mary-Ann Sides on August 18, 2008 at 5:49 am
I add V8 to soups (like veg soup) and chili, it packs tons of vitamins into the broth. I can’t stand V8 to drink so this is a way to pack in extra vegetables and vitamins
kathy on August 18, 2008 at 6:07 am
I subsitute yogurt for sour cream in my recipe for salad dressings. I use ground turkey in my meatballs but they just don’t taste as good. I found that adding italian seasoning to the mix helps to improve the taste. I would like to win this book because I am looking for suggestions to lower the fat in the food I prepare for my family.
Susanne Troop on August 18, 2008 at 8:12 am
Beef kabobs…marinate beef cubes in italian dressing. In another bag marinate whatever vegetables you like in italian dressing. Thread beef and vegetables on skewers and grill. So yummy!
Ariana on April 26, 2009 at 8:21 pm
i always blend 6oz of nonfat lactaid milk, because its creamier then regular, with a handfull of ice, a cut up banana or a 1/2 cup of strawberries with 2 tbls of low fat chocolate syrup, its delicious and much healthier then a regular shake.
Jo-Ann on August 17, 2009 at 10:48 am
Spaghetti Squash with Tangy Tomato Sauce – ESSENTIALLY ZERO CALORIES
- cut a spaghetti squash in half lenghtwise and clean out seeds
- pour a 6oz can of plain spaghetti sauce in each spaghetti squash
- sprinkle basil, garlic, salt and pepper on top
- place in 350 degree oven for 45 minutes until sauce is bubbling and skin separates from spaghetti sauce
- remove from oven and let stand 10 minutes
It is very filling with essentially no calories.
It pairs well with a boneless/skinless chicken breast and sauteed asparagus.
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[...] Stonyfield Farm Plain Organic Fat Free Yogurt (or Organic French Vanilla..few more calories) 2) Fresh fruit of your choice…I use grapes, or peaches, blueberries or nectarines, diced 3) Cinnamon (as much as [...]