'Loser's' winners

We want to live healthier lifestyles, but the task can seem daunting. Cheryl Forberg, nutritionist for the TV show "The Biggest Loser," says you don't have to overhaul your life all at once. You can take it in baby steps and go at your own pace.

In her recent book, "The Biggest Loser Simple Swaps" (Rodale, $21.99), she offers 100 easy changes to start living more healthfully.

"It's not rocket science; these swaps make it simple," said Forberg, who says she is like the mystery woman on the show because she works behind the scenes, giving contestants comprehensive nutritional consultations and introducing them to healthful weight-loss eating plans.

Here's a small taste of her swaps:

Avocado instead of mayonnaise

She says using avocado instead of mayonnaise is one of her favorite swaps. On your sandwich, forget the mayo-slathering and add a few thin 'cado slices instead.

"People are so happy to know that they can have a creamy, delicious fat," she said. "With all the fat-free products that hit the market, people became fat-phobic. They think that all fats are bad. We need to have certain fats; they help up absorb vitamins and antioxidants. Omega-3 fatty acids are fat that we need. And avocados also contain lutein and promote eye health."

And back to that sandwich: Instead of bread or buns, Forberg suggests, use a leaf of two of romaine lettuce. Or swap two pieces of bread for just one piece.

Crunch yes, chips no

According to Forberg, dieters on the show miss their chips. They long for a dipping medium, she says, and the crunch factor.

"Jicama is one of my favorite ingredients to introduce to contestants because many of them have never tasted it before," she said. "Once they taste it, they love it."

Cut peeled jicama into thin chips or thick strips. Serve those jicama dippers with a healthful dip, or top them with a smidgen of fresh lime juice and chili powder. Jicama is also a delectable salad ingredient.

Or try bell pepper slices. She points out that one cup of bell pepper slices has only 20 calories and packs 120 percent of your daily supply of vitamin C.

Go Greek

"When I first started writing about Greek-style yogurt, I could only find the whole-fat product," she said. "Now there are a lot of sources for fat-free, including Trader Joe's. Fat-free Greek-style yogurt contains the same number of calories as regular fat-free yogurt (approximately 100 per cup), but has twice the protein and half the carbohydrates.

"We love its velvety texture and go through it like crazy at the ranch," she said, referring to the location outside Los Angeles where the show's contestants go to knock off pounds.

Drink wise

"Many contestants on the show drastically exceed their calorie budgets with drinks," she said. Though "The Biggest Loser" eating plan encourages you to eat your calories, not drink them, milk is an exception. "Most people just aren't getting enough calcium to build and maintain strong bones."

She says that whole milk is 3.25 percent fat. If you are used to drinking whole milk, drop down one notch to reduced fat (2 percent) and you will be dropping a lot of fat. Drop eventually to low-fat (1 percent), then to fat-free.

Lotsa sauce

There are more than 30 recipes in the book, and I asked Forberg for her favorite. She said the penne in fire-roasted tomato sauce, without a doubt.

"There are several swaps in this one recipe," she said, "such as whole-wheat pasta instead of white pasta — which provides more fiber and nutrients, and is more filling.

"More sauce in proportion to pasta; a smaller amount of pasta and a greater amount of veggie sauce. And I flat-out adore fire-roasted tomatoes (used in the sauce), and the artichokes. The ingredients leave enough of a calorie budget to put feta cheese on top. And everybody loves cheese."

The stories, the changes

"Everybody has the most amazing story" she said about the show's contestants. "I learn so much from them. Recently I went on a climbing trip to Montenegro (near Croatia). It was tough, and a couple of times I wanted to quit, but certain ones (contestants) came to mind. How could I consider it for one second? These are life-changing stories.

"Small steps can lead to very big changes. Don't overwhelm yourself. You don't need to do that. When you make changes, when you see the difference this can make in the way you feel, it makes it really seductive to stick with it."

• GREEK-STYLE PASTA WITH FIRE-ROASTED TOMATO SAUCE

Yield: Eight side dish servings, about 1 cup each, or four main course servings

Ingredients

6 ounces whole grain penne or fusilli, such as Healthy Harvest brand

2 teaspoons olive oil

1 medium onion, chopped

1 tablespoon minced garlic

1 red bell pepper, finely chopped

3 cups (about 28 ounces) fire-roasted tomatoes

1 (8-ounce) package frozen artichoke hearts, thawed, halved lengthwise

1/4 cup crumbled low-fat feta cheese

8 pitted kalamata olives, sliced

1 tablespoon minced fresh lemon peel (colored portion only)

Fresh Italian parsley or oregano

Cook's notes: This dish is heavy on the sauce. You'll get the same portion, but you'll take in many fewer calories when you kick up the sauce and veggies and dial down the pasta. This recipe is great hot or cold as a side dish. Add grilled chicken or shrimp and you have a meal.

Procedure

Prepare the pasta al dente, according to package directions. Drain and set aside.

In a large nonstick skillet, heat oil over medium-high heat. Add onion and cook for about five minutes, or until soft and just starting to brown. Add garlic and simmer one minute longer, but do not allow garlic to brown. Add bell pepper and cook until softened.

Add tomatoes and simmer for about four minutes. Gently add the artichokes and cook for one minute longer, or until just heated through. Pour the sauce into a large mixing bowl and add the cooked pasta. Toss lightly and transfer to a serving bowl. Top with cheese, olives and lemon peel.

Divide between individual bowls and garnish with parsley or oregano if desired. Serve hot or at room temperature.

Source: "The Biggest Loser Simple Swaps" by Cheryl Forberg, RD (Rodale, $21.99)

• VEGGIE LASAGNA

Yield: Eight servings

Ingredients

2 large zucchini (about 1 pound), ends trimmed, thinly sliced lengthwise

3 links (about 4 ounces each) lean turkey Italian sausage

1 red bell pepper or roasted red bell pepper, cored, seeded, diced

1 cup diced yellow onion

1 teaspoon minced garlic

1 cup low-fat marinara sauce

2 egg whites

1 (15-ounce) container fat-free ricotta cheese

2 teaspoons Italian seasoning

1/2 teaspoon ground black pepper

2/3 cup shredded low-fat mozzarella cheese

1/4 cup grated Parmesan cheese

Procedure

Preheat oven to 325 degrees. Lightly coat an 8- by 8-inch baking pan with olive oil cooking spray. Set aside.

Lightly spray a baking sheet with olive oil cooking spray. Arrange the zucchini slices in a single layer on the baking sheet. Spray them lightly with olive oil spray. Broil (or grill) the zucchini for about eight minutes or until tender and very lightly browned. Set aside to cool.

To prepare meat sauce, remove casing from sausage and cook sausage in a nonstick skillet over medium-high heat for about three minutes, stirring occasionally with a wooden spoon to break up any clumps. Add bell pepper, onion and garlic; cook for about four minutes longer, until meat is no longer pink. The juices should be cooked dry. Stir in marinara sauce and bring to boil. Reduce the heat and simmer for five minutes, stirring frequently. The sauce should be very thick.

Meanwhile, in a mixing bowl, combine egg whites, ricotta, Italian seasonings and black pepper until well combined.

To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mixture and mozzarella. Sprinkle with Parmesan cheese. Bake for about 40 minutes, or until bubbly and lightly browned. Let stand for five minutes before serving.

Source: "The Biggest Loser Simple Swaps" by Cheryl Forberg, RD (Rodale, $21.99)

• FRENCH ONION DIP

Yield: 12 servings (1⁄4 cup dip with 1⁄2 cup jicama slices)

Ingredients

1 tablespoon olive oil

2-1/4 pounds yellow onions, peeled, halved vertically, and sliced horizontally into 1/8-inch half-rounds

1 teaspoon salt

1 teaspoon onion powder

4 ounces low-fat cream cheese, room temperature

1/2 cup plain, fat-free Greek-style yogurt

Garnish: 2 teaspoons Italian parsley, chopped

For serving: Sliced jicama or your favorite baked chips

Procedure

In a large skillet or Dutch oven, heat oil over medium heat. Add onions and salt. Stir well and cook two to three minutes. Continue to simmer, stirring regularly, for 20 to 30 minutes, scrapping up any browned bits with a wooden spoon. The onions will be light to medium golden brown (not dark brown) and caramelized. Cool onions completely.

Place onions in food processor. Pulse a few times, until they're slightly chopped. Remove half of the onions and transfer them to mixing bowl. To the remaining onions in the food processor, add onion powder and process just until completely pureed. Add the cream cheese and yogurt; process just until smooth. Add this mixture to the chopped onions in the mixing bowl and stir well.

Taste and adjust seasoning as desired, then chill completely. Transfer to a serving bowl. Garnish with Italian parsley. Serve with jicama slices or your favorite baked chips.

Source: "The Biggest Loser Simple Swaps" by Cheryl Forberg, RD (Rodale, $21.99)

• HUEVOS RANCHEROS

Yield: Four servings

Ingredients

Ranchero sauce:

2 teaspoons olive oil

1 small yellow onion, chopped

1 tablespoon chopped garlic

1 (14-ounce) can diced fire-roasted tomatoes

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/2 teaspoon salt

Ground pepper to taste

Optional:

1/2 teaspoon dried chipotle powder

1/4 cup chopped fresh cilantro

Huevos Rancheros:

1 corn tortilla

2 tablespoons fat-free refried beans

2 egg whites

1 tablespoon low-fat cheddar cheese

Fresh cilantro

Procedure

To make the sauce: Heat oil in nonstick skillet. Add onion and cook for about five minutes, or until softened. Add garlic and cook for about one minute longer, but don't allow the garlic to brown. Add tomatoes, coriander, cumin, oregano, salt, pepper and chipotle powder (if using) and cook for a few minutes longer.

Carefully transfer the sauce to blender or bowl of food processor; whirl briefly. The finished sauce should be a bit chunky. Stir in cilantro.

To make one serving of Huevos Rancheros: Warm tortilla and refried beans; set aside. Coat a small nonstick skillet with cooking oil spray. Heat skillet on medium-low heat and add egg whites; cook until nearly set, about two minutes. Turn eggs with a silicone spatula and cook for another one minute.

Place tortilla on plate and top with beans. Place the cooked egg whites on the beans. Top with 1/2 cup hot ranchero sauce and garnish with cheese and cilantro.

Source: "The Biggest Loser Simple Swaps" by Cheryl Forberg, RD (Rodale, $21.99)