The Skinny Ass Cookbook

By Tammy Lynn Kolins

Can you eat the foods you love without the fat, sugar and calories and still keep your skinny ass?
Yes, you can!
Author, entrepreneur and restaurateur, Tammy Kolins, has written The Skinny Ass Cookbook just for you! This is truly the breakthrough cookbook that every weight and health conscious person will want to own and use. Tammy has made making your cake and eating it too into a skinnylicious reality. Finally a fat, sugar and calorie busting cookbook that is about real food. The kind of food people eat every day.
Loaded with over 200 fat-busting recipes, plus tips & tricks for appetizers, breads, muffins, desserts, main courses, soups, salads and more! These recipes are everyday popular favorites including pastas, such as scrumptious Skinny Lasagna and sweet treats like to die for Skinny Mud Pie and decadent 5 Minute Skinny Chocolate Fudge Cake with homemade Skinny Chocolate Fudge Sauce.
Tammy Kolins is a master at converting great recipes into great meals that you don’t have to feel guilty eating. Anyone can make food taste good using lots of fat and sugar, but it takes a real master to make the same foods taste great with little or none of the health robbing ingredients.
Take control now! Use this cookbook to learn how to get the most enjoyment you can out of what you eat each and every meal, while cutting fats, sugars and calories. Tammy gives you the tools to make a significant lifestyle change. It can be fun too. Experimenting, substituting and being creative in changing your most caloric dishes into something more body friendly will be a testament of your ingenuity and imagination. This book is your guide to change your favorite recipes into new and improved “skinny” versions.
Now is the time to begin. Think of your new journey into the bootylicious realm of The Skinny Ass cooking, as an adventure in food. And don’t be surprised when your family and friends see your positive results and they too want a skinny ass!

• Language: English
• Publisher: BookBaby
• Release date: Jan 11, 2014
• ISBN: 9781483517148

Book preview

[e-mail]

The Straight Skinny

Want a bootylicious ass? Want to eat your favorite foods and still be lean and luscious? The Skinny Ass Cookbook is for you!

I have withstood years of critical poo-pooing and uh-oohing about my so called skinny cooking. Now that the years have melted away and I have stayed my same thin self, my overweight family and friends want to know how I have escaped the family genes.

Skinny secret revealed: It is the result of conscience cooking and eating.

Eating healthier and making selective choices in what we eat: for instance, the ingredients we choose to put into our recipes and how we prepare those foods make a difference. By eating with a conscience and actually being aware of the foods we eat, we can ultimately measure the quality of our life now and for our future. Eating healthy is not about tofu and cardboard tasting foods. Enjoyment is the priority. Delicious tasting food is a must.

Our food preoccupation can be steered into a positive direction by changing the way we think about food and our relationship to it. Why would a person think that if a recipe is altered—taking out some of the unhealthy ingredients and replacing them with similar, but healthier ingredients, that they are giving up something? Why not think of it as getting something instead? For example, feeling satiated after the meal instead of stuffed? Having clean arteries instead of clogged? Feeling healthy instead of gluttonous? Or just the simple knowledge of knowing that now you can eat that favorite dish more often?

This means conscious eating, opposed to putting anything into our mouths because we can.

A lot of us got use to low fat or skim milk and now even like it. In fact, most of us could never go back to whole milk. Many of us made that change because we understood that saturated fats were bad for us, so we did it, reluctantly at first and now it is not even a conscious thought.

That is how conscious eating is, once you start altering, fixing and experimenting with new ways to prepare your favorite dishes. You will be surprised that they taste not only as good, but better. Cleaner food has a very positive effect on how our bodies and even our minds function. Energy, lightness and feeling fit are just some of the immediate results.

Today, two thirds of adult Americans are overweight. In addition, a large percentage of our children are also overweight. Because Americans have put themselves in this position, we are faced with diabetes, heart disease and other illnesses associated with obesity.

We are literally what we eat.

This is a lifestyle cookbook. A guide to teach you how to get the most enjoyment you can out of what you eat each and every meal. It is not about deprivation. On the contrary, it is about eating what you want when you want. This is about giving you the tools to make a lifestyle change, maybe not in one day, but gradually over time. It can be fun too. Experimenting, substituting and being creative in changing your most scrumptious dishes into something more body friendly can be a test of your ingenuity and imagination. Use this recipe book as a guide to change your favorite recipes into new and improved skinny versions.

I have made changing recipes a game over the years and find it to be a creative challenge I have come to relish playing. It makes cooking more fun and eating the finished product more enticing. Now is the time to begin. Think of your new journey into the bootylicious realm of cooking, as an adventure in food. And don’t be surprised when your family and friends see your positive results and they too want The Skinny Ass!

Skinny Tips, Tricks & Tidbits

Don’t listen to your mother, your grandmother or your friends when they say Oh, a little bit won’t hurt you.

So innocent and well-meaning are they. Remember EVERY little bit DOES count. It ALL adds up! Be selective with your ingredients. You can get the same delicious results from your recipes by making wise adjustments. Start little by little by simply cutting down and trimming off fats, sugars and the unnecessary high calorie ingredients.

1. Use extra virgin olive oil (EVOO) in place of butter and instead of other oils for cooking. EVOO is not for frying as it will burn. Be sure to get the cold pressed extra virgin instead of light or just olive oil. This is the healthy one because it is the first pressing and extracts all the nutrients. EVOO works for most savory dishes, but it can add a distinctive flavor depending on your oil. Use for sauteing, for grilled sandwiches: spray or rub onto bread then grill. I am even using a neutral tasting EVOO instead of butter in much of my baking with outstanding results and I usually use less oil than butter. You will have to test for yourself when you convert your recipes for your desired moistness.

2. Buy EVOO spray and use the fine mist directly on veggies, pasta noodles, toasted or grilled bread, etc. This will cut down your fat calories and conserve your oil. It is the good fat, but it is still important to watch your intake.

3. Use good healthy oils, variety is the spice of life. Try canola, grapeseed and peanut for high heat cooking. For added flavor and nutrition try walnut, sesame, flavored olive oils, avocado, safflower, sunflower and flaxseed.

4. You can cut oil and butter in many cake type recipes by using unsweetened smooth applesauce. Oil is about 120 calories a tablespoon; there are 16 tablespoons per cup, or 1,920 calories a cup. Applesauce is only 100 calories per cup. So when a recipe calls for oil/butter, it can add a lot of fat and calories to your favorite recipes. Applesauce adds vitamins and fiber and no fat.

5. When substituting with applesauce instead of butter or oil, it is best to start in small increments. If you get the desired texture the first time, then you can increase the applesauce next time to 2/3rds then to ¾’s and the rest oil. Usually you do need some fat from the oil/butter for proper texture. Applesauce is less forgiving in cookies and I don’t recommend it for pastry.

6. The Smart Balance Butter Blends with additional healthy ingredients are great for cooking and baking, plus it is healthier than straight butter. It is easy to use in the stick form when baking. It softens quickly to room temperature. Look for blends with the Omega-3 from flax and fish oil, and olive oil for added health benefits. It has 28% less saturated fat than pure butter, is non-hydrogenated and free of trans-fatty acids. Whoo hoo!

7. Butter substitutes vary in taste and cooking ability. Smart Balance Light and 50/50 Butter Blend are tasty and work well for baking/cooking. Just keep in mind that butter substitutes usually have heavy water content, so you have to adjust baking/cooking accordingly. Freezing butter substitutes is not recommended, as they have a tendency to break the product down and make watery.

8. Another good alternative for baking and cooking is to use Smart Balance 50/50 Butter Blend or Smart Balance Light in place of regular oil and/or butter. The Smart Balance butter works great in cookies. You can buy it in a cube form, which I find convenient for measuring.

9. Try Molly McButter or Butter Buds instead of butter. You get the flavor and not the fat and calories. Sprinkle on veggies, corn on the cob, potatoes and popcorn. Most contain salt, so adjust accordingly.

10. You will notice that where there is flour, there is spelt instead of all-purpose white flour. I have a wheat intolerance and found that I more easily digest this. In a nutshell, spelt is way healthier for you than white flour.

Why you ask? It is easier for our bodies to digest spelt because it has a high water solubility, making nutrients more easily absorbed by the body. Spelt is high in protein, significantly higher than wheat, higher in B complex vitamins and it is high in both simple and complex carbohydrates. Most of us don’t pay attention to what kind of carbos we eat and how they affect our bodies, so keep in mind that complex carbohydrates such as those found in spelt, are an important factor in blood clotting and stimulating the body’s immune system. Spelt is also high in fiber. All this aside, what I love best about spelt is its nutty flavor which adds a richness and depth to anything I use it in. So what are you going to use next time you bake a scrumptious homemade treat for your family? Need I ask?

11. I have been cooking with sugar substitutes for twenty years. I have found Splenda to work the best. I know there is a lot of controversy about using Splenda. But there is a lot of controversy about sugar intake and obesity too, along with all the diseases associated with both. So for now, I am all about using Splenda for my skinny sweet treats.

12. Choose your poison carefully and use your own judgment when it comes to sugar. Many say, "Well, there are only 16 calories a teaspoon in regular sugar. I am only adding a little bit and it doesn’t sound all that bad." But...there are 3 teaspoons in a tablespoon and 16 tablespoons in a cup. It all adds up and when it does this is what you have:

Granulated White Sugar: 768 calories per cup

Brown sugar: 829 calories per cup

Turbinado/Raw Sugar: 528 calories per cup

Agave Nectar/Syrup: 960 calories per cup

Honey: 1030 calories per cup

13. Be careful not to get drawn into the agave, honey and other syrups are good for you rhetoric. The exception is molasses, especially black strap, as it does have some nutritional benefits and also a specific honey from Greece has been found to be beneficial. Other than that, sugar is sugar. Your body processes it all the same way. There is no sugar coating this bitter pill!

14. Use Splenda and/or Splenda Blend in place of sugar. Splenda works well cup for cup, but sometimes in baking you will lose volume and the texture can be denser. Splenda Blend is a mixture of Splenda and sugar, so it tends to preserve the integrity of what you are making and you use half of the sugar called for in the recipe. If you want to eliminate all sugar and use Splenda, below are a couple things that have worked for me.

15. Splenda recommends for baked goods adding ½ cup nonfat dry milk and ½ teaspoon baking powder for every cup of Splenda used. This works great. Check for doneness 7-10 minutes prior to the original recipe baking time for cakes and 3-5 minutes for cookies.

16. Another trick I have used to add volume when I am using Splenda instead of sugar is adding potato starch in place of some of the flour, about ¼ -1/3 cup.

17. If you want to control the amount of sugar you use for a Splenda type of blend, add the amount of sugar you want and use Splenda for the rest. You can still add the nonfat dry milk or potato starch for more volume and better texture. I experiment until I get the results I want.

18. For wheat intolerance, add xanthan gum. Use ¼ - ½ teaspoon per cup of liquid to thicken sauces and gravies. I also use this in baking sometimes when using low gluten or gluten free flours for better texture and volume.

19. When a recipe calls for brown sugar, I use dark brown sugar instead of light, for richer flavor. I also tend to use less sugar too.

20. Oven baking and roasting instead of frying saves you loads of fat. Check out Spicy Roasted Red Potatoes in Skinny Sidekicks and Baked Caesar Chicken in Main Meals & Light Dishes to get your fried chicken and French fry fix.

21. To avoid high carb content in white potatoes, try sweet potatoes or yams for added nutrition. Microwave or bake sweet potato until fork tender. Cut in half. Sprinkle each side with Molly McButter, Mrs. Dash Chipotle Southwestern Seasoning and small sprinkle of dark brown sugar/Splenda Brown Sugar Blend. Broil cut side up until bubbly and golden. They also make great smashed potatoes, look under Skinny Sidekicks for recipe.

22. Try red potatoes instead of white and leave the skins on for mashed potatoes and roasted. Skins on most veggies contain the most nutrients. Check out Skinny Sidekicks for recipes.

23. Use egg substitute instead of whole eggs. Or use one whole egg and the rest egg substitute. ¼ cup substitute equals one egg.

24. When cooking with butter and high fat ingredients, try adding ingredients such as butter at the end of the cooking instead of in your cooking. This will give you that punch of flavor you want without adding excessive calories and fat.

25. Use high fat ingredients, such as cheeses, like you would a seasoning. Sprinkle and use sparingly. Remember all things in moderation.

26. Replace high fat cheeses in recipes for low fat or fat free cheeses. If you are a diehard cream cheese lover, a simple trick to help you make the switch is to the mix 1 part reduced or regular cream cheese with 1 part lower fat or fat free cream cheese. This will lighten it up and help ease you into the taste.

27. Using cheeses in a shredded form will make you use less. A great trick is to mix shredded cheeses: 1 part regular or low fat with 1 part fat free. You won’t know the difference. If you can’t part with the full fat cheeses try lower fat cheeses such as parmesan, provolone, Swiss, farmers, feta, ricotta and mozzarella. Fat free cottage cheese and cream cheese are great alternatives. They are both used in many recipes in this book. Save the really good stuff for a special treat.

28. Love whipped cream? Try fat free Reddiwip. It is made from real cream without a lot of additives! Reddiwip adds that special decadent touch and taste to any dessert without the fat and sugar.

29. Avoid full fat mayonnaise. Use low-fat or fat free. You won’t miss it especially if it is mixed into a salad or dressing. Try the Skinny Caesar Dressing in the Condiments, Sauces & Such section. If it is tough to make the full switch, mix your favorite regular with a low fat version to ease into the change.

30. Use fat free cream cheese in place of full fat cream cheese and even butter. Works great in mashed potatoes, smashed sweet potatoes and mixed with herbs for a delicious spread for sandwiches, wraps and crackers. Try whipping with Splenda Blend Brown Sugar—a sensational fruit dip for apples and strawberries. Find recipe in Condiments, Sauces & Such for Creamy Fat Free Fruit Dip.

31. Use low-fat or fat free Ranch dressing in place of mayonnaise, sour cream, butter and other fatty toppings. Check out the recipes for Ranch Dressings in the Condiments, Sauces & Such section. It is wonderful on baked potatoes, sweet potatoes, dipping oven baked fries, in sandwiches, wraps and summer salads such as: chicken, seafood, pasta and potato. Also a great dip for veggies and cooked artichokes.

32. An easy trick for even the most discerning tastes. Use fat free plain Greek yogurt in place of mayonnaise and sour cream. I use it in dips, dressings, sauces and in baking to add moisture. Experiment with your favorite recipes and see for yourself. Not only will you get a light, clean flavor, but you will get the extra nutrition from the yogurt!

33. Use low sugar or no sugar added jams in place of full sugar. I use these in recipes with great success. Sugar is the culprit and sabotages good health and weight loss programs. Even in foods as innocent as jam!

34. Eat whole grains. Have fun with side dishes made with different whole grains such as: brown and black rice, wild rice, quinoa, buckwheat, spelt, etc. Check out Skinny Sidekicks for recipes. You are in for a taste treat as whole grains add a wonderful texture to any dish, plus they add fiber that fills you up. You can also mix different grains together to create interesting texture. You will be pleasantly surprised to find that grains consist of more than just rice!

35. For a great sandwich switch, try high fiber tortillas wraps like FlatOuts instead of bread and buns. They are about 90-100 calories with that all important fiber. Add good quality turkey, fresh spinach, tomato, avocado and top with fat free Ranch dressing or spread with fat free cream cheese. Roll it up and yummmmm!

36. Try pasta made with multi grains such as: Barilla Plus. It has great texture and holds up to sauce well.

37. If you are wheat intolerant or have digestive issues, try sprouted breads and breads made from whole grains such as spelt, oat, rice, millet, buckwheat and others. Sprouted wheat is easier to digest. I have found spelt to be a great alternative, but for gluten problems and more severe allergies check with your doctor or nutritionist.

38. You can use oat bran for many things and it is super healthy! Plus the bran fills you up. It is a great hot cereal, similar to cream of wheat. Just use two times the water to bran and microwave until thick. Or cook stovetop and stir frequently until thickened, about 5 minutes. Cooking time will vary depending on amount.

39. Use oat bran in meat loaf instead of bread crumbs. Also a great addition to pancakes and waffles. Just replace a small amount of flour with oat bran. For instance if the recipe calls for 1 cup flour, use ¼ cup oat bran and ¾ cup flour.

40. Experiment using different whole grain flours instead of white flour. You can trade out spelt flour for most of or all regular flour with great results. You can even mix flours. Brown rice flour is a good alternative to use in part of some of the regular flour or to use with spelt or even buckwheat to add a lighter texture. Since the gluten from the proteins in the flour is what gives baked goods their structure, I have found some of the other flours don’t hold up well alone. It does take some experimenting to find a good balance and result when using a variety of flours in place of regular flour.

41. Avoid high fat meats in recipes. Try skinless chicken breasts, extra lean turkey breast, buffalo, ostrich and even pork tenderloin or boneless pork loin, which are all lower in saturated fat instead of higher fat options in recipes. Fish such as wild salmon and tilapia are delicious any time. Watch how often you eat the bigger fish such as swordfish and tuna, as they contain a lot of mercury.

42. Try 99% fat free ground turkey, the white meat only, instead of ground beef. It makes great burgers.

43. Use 99% fat free turkey in meat loaf. I add fat free cottage cheese to the mix for moisture. Check out Italian Turkey Meatloaf in the Main Meals & Light Dishes section.

44. Use condiments to add flavor and flair. Check out all the delicious options in the Condiments, Sauces & Such section. Watch the sugar and salt in your favorite barbecue sauces, ketchups, dressings, marinades and other toppings as it can add loads of calories that you aren’t aware of.

45. Herbs and spice add everything nice for that punch of flavor. And they can add a wallop of nutrition too! Do some test tasting with herbs by taking a snippet and eating with the food you want to combine it with. You will learn what tastes good together and feel more comfortable using them in your recipes.

46. Lemon and orange zest can add a zippy flavor and a whole lotta nutrition to so many dishes. When juicing a lemon or orange, save the spent fruit. Make sure and rinse the fruit well and use a paper towel to wipe rind off before juicing. After you have juiced the fruit, it is advisable to soak rinds in warm salt water for 30 minutes before retiring them to the freezer. This will kill any bacteria and any larvae of little buggers that may be there but you can’t see them. Rinse again to remove salt, then simply put the rind in a plastic freezer bag and freeze. When rind is frozen, grate entire rind and all into a fine texture. Store in an air tight container in the refrigerator until ready to use. Sprinkle on everything: eggs, sandwiches, grains, salads, fish, chicken—the list is endless. If you don’t think you will use it fast enough, keep grated rind in the freezer to use when needed.

47. READ labels of the foods you buy. Beware of hidden fats, such as hydrogenated oils, partially hydrogenated oils and fats in all kinds of different products. Also sugar, sodium, nitrates, preservatives and ingredients that seem like a foreign language are all things to take into consideration. Know what you are buying!

48. Beware of sweeteners that may sound harmless like fructose, fruit juice sweeteners and syrups. Look at the sugar content so you know what you are buying. These sweeteners add loads of calories, especially in low fat and fat free goods.

49. Beware of sugar substitutes such as ingredients that end in itol, like maltitol, sorbitol and similar sugar alcohols. These can be very unsettling for your digestion and cause excessive gas and a laxative effect.

50. Extend the life of celery by wrapping it in foil.

51. Extend the life of herbs by wrapping unwashed in a paper towel and keeping in an airtight bag in the refrigerator.

52. Extend the life of fresh fruits and veggies by washing them only when you are ready to use them.

53. Get more nutritional benefit from garlic by cooking as little as possible. Higher heat kills the antioxidant properties. Add garlic at the end if possible for sauces on the stovetop. The garlic flavor will be more prominent too, so adjust to your taste.

54. Use sea salt and kosher salt, instead of iodized, in cooking for a cleaner flavor. Use fresh ground pepper for a fuller flavor.

55. Nonfat dry milk is a great Skinny Staple to keep on hand. I use almond milk for my everyday milk needs, but you can’t use it in some things such as instant puddings and in some of the recipes that call for nonfat or skim milk. Dry milk allows you to have milk on hand at all times for the recipes that call for it. In addition, if you realize you are low on milk and don’t have time to pick some up, my mother used to mix milk. She would mix up some dry milk and add it to the milk she had. Chill it and no one knows the difference.

56. If you are adding dried fruit or nuts to a batter, lightly toss them in a little flour before folding them into the batter. This will help prevent them from sinking to the bottom and help keep them evenly distributed.

57. Although nuts are very healthy, they also contain a lot of good fat. Use them as a garnish sparingly. Remember to toast nuts such as almonds and pine nuts to bring out their entire delicious flavor.

58. Drizzle for decadent toppings like chocolate sauces, toppings and even the good oils. Sprinkle like fairy dust when using dry toppings.

59. Always be mindful of your ingredients. Try to create a good balance between fats, carbohydrates and proteins. Also balance your higher caloric ingredients with leaner ingredients. Same goes for menu planning. If you are having appetizers, soup or salad, a main course and dessert, be mindful of how you are constructing the menu so you have a variety of ingredients that keep it light and delicious.

60. Remember quantity is the key for staying at your ideal body weight. Quality is equally important to how food will taste when prepared. You will be ultimately more satisfied with great quality food and won’t feel the need to load your plate with quantities that will pack on the pounds.

61. A great tip is to think like a Chinese cook...cut meats into small pieces for a bit in each bite.

Become the Skinny Ass Gourmet and make adjustments that work best for you. I am constantly changing and reworking recipes, sometimes according to what I have on hand and other times because I just feel like trying something new.

Now go for it! Use these Tips, Tricks & Tidbits to create skinnylickin’ good meals that give you the biggest and best bite out of life!

Appetizers & Skinny Minis

Apricot Jalapeno Jelly

Creamy Bacon Onion Dip

Easy & Elegant Hors d' oeuvres: Cheesy Chutney Tartlets, Cheesy Tapenade, Elegant Slices, Endive Boats, Tomato Cups and Cucumber Flats, Nutty Dates, Roasted Grapes with Cheese, Roasted Pepper Hummus, Saucy Sausage Barbecue Bites

Falafel Spiced Chex Mix

Holy Guacamole

Layered Pesto and Sundried Tomato Dip

Lemony Chive Cheese Dip

Minty Cantaloupe and Fig Appetizers

Mini Zucchini Frittatas

Olive Tapenade

Oven Roasted Tomatoes & Artichoke Hearts

Pot Stickers with Spicy Peanut Sauce

Quick Roasted Tomatoes

Roasted Artichoke Bruschetta

Sausage Stuffed Mushrooms

Shrimp Special Party Dip

Spicy Shrimp & Sausage

Ultimate Hot Crab Artichoke Dip

Veggie Dill Dip

Walnut Lentil Pate

Apricot Jalapeño Jelly

This is a wonderful fall and holiday favorite that is bursting with flavor! Serve with cream cheese and your favorite crackers. Leftovers can be slathered over chicken, and then baked.

Ingredients:

½ cup no sugar added apricot jam

½ cup no sugar added marmalade

1 tsp apple cider vinegar

2 Tbsp medium hot pepper, such as Serrano, seeded and finely chopped

2 Tbsp sweet onion, finely chopped

2 Tbsp red bell pepper, finely chopped

Extra virgin olive oil, for sauté

Splenda or stevia, to taste

Fresh parsley, sprig or chopped for garnish, if desired

Fat free cream cheese

Selection healthy crackers

Directions:

1. In small saucepan, add a small amount of olive oil.

2. On medium low heat, sauté onion and peppers until soft, but not browned, about 5 minutes.

3. Add jam and vinegar, stir to blend. Heat until melted.

4. Add Splenda or stevia to taste.

5. Chill until ready to use.

6. Serve in pretty dish over fat free soft cream cheese with your favorite healthy crackers and/or Baguette Toast Crisps, recipe in Condiments, Sauces & Such section.

7. Garnish with a sprig of parsley if desired.

Creamy Bacon Onion Dip

This is so delicious you will swear it is loaded with calories. Use leftovers for