Recipes to eat food without guilt

Mindless and emotional eating, plus yo-yo dieting that brings the weight right back as soon as calories are not being counted can be worked out through the book “Eat What You Love, Love What You Eat.”

Dr. Michelle May helps the reader to rediscover when, what and how much to eat without restrictive rules.

There are recies to help experience the pleasure of eating foods you love without guilt or bingeing.

Here are some lower calorie recipes that are loved by all, and they have spices, herbs and a new way of grilling to make them

Pizza doesn’t have to be baked in an oven. It can be placed on a grill and baked, with the classic grill lines embedded in the dough. The book “Eat What You Love, Love What You Eat” has instructions for a healthy pizza that is prepared on the grill.

It would keep the kitchen from getting hot and give a new taste to the pizza crust.

Rustic Grilled Pizza with Roasted Roma Tomato Sauce


1 1/2 cups warm water, divided

1 envelope dry yeast

2 tablespoons sugar

1 1/2 teaspoons salt

2 tablespoons olive oil

4 cups whole wheat flour or 2 cups whole wheat flour and 2 cups white flour


10 fresh Roma tomatoes

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper to taste

Toppings: Fresh basil leaves; broccoli, lightly steamed and patted dry; Canadian bacon; any kind of cheese desired; precooked chicken thinly sliced; ham; mushrooms; olives; olive oil; onions; pepperoni; peppers; pineapple chunks; precooked sausage crumbles; and/or sliced pepperoncini.

Dough: Combine yeast with 1/2 cup warm water and the sugar in a small bowl or measuring cup. Let stand for about 10-15 minutes to ferment. Using your hands, combine the remaining ingredients in a large bowl. Add the dissolved yeast. Turn the mixture out onto a well-dusted surface and begin to knead. Take the heel of the hand and push down on the dough to flatten it out. Fold the dough in half, then half again and repeat using the heel of the hand to push down on the dough and folding it in half and pressing again. Continue for 5-8 minutes. Once the kneading is done, roll the dough into a ball, coat with oil and place in a bowl. Cover and allow dough to rise to about twice its original size, about 1 hour. If you want to use the dough the following day, place in the refrigerator instead of allowing it to rise. When ready to use, roll into a ball, coat with oil and place in a bowl. Cover and let rise for about 1 hour. Divide into six parts. Flatten into pizza shapes and brush one side with olive oil and place on a heated grill, oil side down, and cook 3-5 minutes until that side is brown.

Remove from grill and brush the uncooked side with olive oil. Turn it over and place tomato sauce and favorite toppings on the grilled side. Place pizza back on the grill, uncooked crust side down. Cover and cook for 3-5 minutes, until crust is brown and toppings are heated through.

Sauce: Preheat oven to 400 degrees. Slice tomatoes in half and place on a cookie sheet and bake about 1 hour or until starting to brown. Blend all ingredients together in a blender or handheld mixer until smooth. Spread on the grilled side of the individual pizzas and proceed to bake as directed in the above recipe. This is 331 calories without the toppings.

Note: Tomatoes contain large amounts of the antioxidant called lycopene that is released during cooking.

Several studies suggest that eating foods rich in lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.

This is another recipe from the “Eat What You Love, Love What You Eat” cookbook. It is for sliced and baked russet or sweet potatoes or a combination of each. They give a recipe for a spicy ketchup to serve for dipping.

Crispy Oven Fries with Spicy Ketchup

For fries:

1 pound russet or sweet potatoes, thinly sliced

2 tablespoons canola oil

1 teaspoon dried parsley

1/2 teaspoon salt

1/2 teaspoon garlic powder

For spicy ketchup:

4 tablespoons ketchup

1 tablespoon Worcestershire sauce

2-4 drops hot pepper sauce, to taste

1 teaspoon brown sugar

Ground pepper to taste

Scrub potatoes and pat dry. Slice unpeeled potatoes into 1/8-inch thick chips. Place into a large bowl and coat with oil. Sprinkle seasonings over potatoes and stir with a large spoon. Place potatoes on a large baking sheet in a single layer. If using both white and sweet potatoes, put them on separate baking sheets since required cooking time may be different. Place in an oven preheated to 450 degrees and bake for 30-45 minutes. Turn potatoes every 5-10 minutes until they are golden brown and crispy. Meanwhile, stir ketchup ingredients together and serve alongside in a small bowl. This serves four and is 151 calories, with 21 extra calories for the ketchup.

Note: Sweet potatoes are ranked No. 1 in nutrition for vegetables.

Here is another recipe for the healthy eating cookbook. It is for a red pepper humus, or it can be any other color, used as a dip with crisp pita triangles.

This is a healthy substitute for chips and dip, and nobody will miss them.

Red Pepper Humus with Crisp Pita



2 cans drained garbanzo beans, chickpeas

1 clove garlic

2 tablespoons olive oil

1 teaspoon each lemon and lime juice

1 teaspoon balsamic vinegar

6 ounces roasted, red peppers, drained

1/2 teaspoon hot sauce

1/2 teaspoon kosher salt

Pita triangles:

Four 6-inch whole-wheat pita pockets

Vegetable spray

1 teaspoon each paprika and dried parsley

Humus: Drain and rinse the garbanzo beans and place all ingredients into a food processor. Process until a coarse paste has formed. Refrigerate until needed, then serve with the pita triangles. Serves eight at 108 calories for 1/8 of the recipe.

Pita triangles: Open each pita pocket and separate the sides. Cut each of the eight pita halves into eight wedges and arrange in a single layer on a cookie sheet. Spray lightly with vegetable spray and sprinkle with seasonings. Bake at 350 degrees until crisp and golden brown, watching closely so they don’t burn. This is 88 calories for one-eighth of the batch.

This is a Mediterranean recipe with crisp toasted baguette slices spread with soft roasted garlic and topped with tomato slices, fresh basil and mozzarella cheese.

Bruschetta with

Roasted Garlic, Roma Tomatoes, Basil and Mozzarella

18-inch baguette, cut into 1/4-inch slices

1 bulb fresh garlic

2 1/2 teaspoons olive oil, divided

Bunch of fresh basil leaves

4 Roma tomatoes sliced

8 ounces mozzarella thinly sliced

Using 2 teaspoons of the olive oil, brush both sides of the bread and bake at 350 degrees until golden. Turn and bake on the other side. Cool and store in airtight container until ready to serve. To make roasted garlic, slice the top of the bulb of garlic and place it in the center of a 12 by 12-inch square of foil. Brush the top of the garlic with 1/2 teaspoon of olive oil. Gather the foil around the garlic and twist tightly.

Bake on the grill or in the oven at 350 degrees until soft, about 20 minutes. Untwist foil and spoon out the soft, roasted garlic. Spread roasted garlic on the bread slices. Top each slice with a basil leaf and a slice of mozzarella and a slice of tomato. Makes eight servings at 258 calories for the appetizers.

Note: Garlic and tomatoes are super foods because they provide important phytochemiclas. This snack or appetizer proves it is possible to combine nutritious with delicious foods.

Spinach is a super food, packed with nutrients, phytochemicals and fiber.

Spinach Salad with Oranges


12-ounce bag pre-washed spinach

1 medium orange, peeled and chopped

1/4 small red onion, thinly sliced

Small can sliced water chestnuts


2 tablespoons canola oil

2 tablespoons ketchup

2 tablespoons apple cider vinegar

2 tablespoons Worcestershire sauce

4 tablespoons orange juice

1 teaspoon sugar

1 clove garlic, minced

Combine dressing ingredients and chill for an hour. Toss salad ingredients together in a large salad bowl and drizzle with dressing. Serves four.

Grilling brings out the sweetness in angel food cake, a low in fat and calorie dessert. This is an old dessert with a new twist.

Toasted Angel Food Cake with


Half of a store-bought angel food cake, 10-inch diameter, cut into eight slices

Pint fresh strawberries, washed and hulled

4 tablespoons whipped cream or whipped topping

Slice strawberries and place in a bowl in the refrigerator until ready to use. Sweeten with a small amount of sugar or no-sugar sweetener, if needed.

Grill the slices of angel food cake over low heat for about 30 seconds on each side, until golden brown with light grill marks. Lay one piece of toasted cake on a dessert plate. Lay a second piece so that it is overlapping slightly.

Spoon sliced strawberries over the top and add a spoonful of whipped cream. This is 239 delightful calories.

(McCoy can be contacted at