Lose 5 Pounds Effortlessly with This One Sneaky Swap  
Home Cooking

Lose 5 Pounds Effortlessly with This One Sneaky Swap  

Like most people, I love the creaminess of mayonnaise in my tuna salad, on my turkey sandwiches, and in decadent dips. But mayo is so last decade! It may taste good, but I sure don’t love the saturated fat and useless calories it adds to my waistline. Luckily I came up with a delicious substitute - my new White Bean Blend stands in for mayo—giving it the creaminess you want, but in a fiber rich, phytonutrient-packed way. And can I tell you how much more diet friendly it is? One serving worth of White Bean Blend has just 39 calories and 0 grams of fat; the same amount of mayo has 180 calories and 20 fat grams. It’s more proof that one small swap can make an enormous difference in your diet. Make this mayo swap just twice a week and you’ll effortlessly drop 5 pounds this year! 

Sneaky Blends Tuna Melt

Sneaky Blends Tuna Salad

Makes 2 servings

1/4 cup White Bean Blend (see below)

1 4- to 5-ounce can chunk light tuna in water

optional - 1 tablespoon chopped fresh thyme, or ½ teaspoon dried thyme, slice of cheddar (melted on top)

In a large bowl, add the Blend, thyme and tuna and fold to combine. Season with salt and pepper to taste and serve with salad or as sandwiches.

Nutrition facts (per serving): 99 calories; 1 g fat; 246 mg sodium; 7 g carbs; 2 g fiber; 0 g sugar; 15 g protein

Crab and Artichoke Dip (58 calories!)

Crab and Artichoke Dip

Makes 4 servings

Serving size: 2 tablespoons dip and 6 whole grain pita chips

4 frozen or canned artichoke hearts, chopped

2 tablespoons White Bean Blend (see below)

¼ cup plain low-fat Greek yogurt

½ tablespoon freshly squeezed lemon juice

3 tablespoons freshly grated Parmesan cheese, divided

4 ounces fresh lump crabmeat

Whole grain pita chips, for serving

Preheat the oven to 375 degrees. If using frozen artichokes, run them under cold water to slightly thaw; drain. In a large bowl, combine the artichokes, the Blend, yogurt, lemon juice, 1 tablespoon of the cheese and crabmeat. Transfer the mixture into an ovenproof ramekin and sprinkle the top with remaining 2 tablespoons cheese. Bake for 10 to 12 minutes, until the top is bubbly and golden. Serve with whole grain pita chips.

Nutrition facts (per serving for the dip): 58 calories; 1 g fat; 328 mg sodium; 5 g carbs; 2 g fiber; 1 g sugar; 7 g protein

Sneaky Crab Cakes with Side of Slaw

Sneaky Crab Cakes

Makes 8 crab cakes

1 egg white

1/3 cup White Bean Blend (below)

1 tablespoon Dijon or coarse-grain mustard

1⁄4 to 1⁄2 teaspoon hot sauce

1 teaspoon Old Bay Seasoning

1⁄3 plus 1⁄3 cup wheat germ

Freshly ground pepper

1⁄2 pound fresh lump crabmeat (about 2 cups), drained

Optional extra boost: handful of chopped green onions, celery, and/or bell peppers

Preheat the oven to 400 degrees. Spray a baking sheet with oil.

In a medium-size bowl, whisk the egg white, then mix in the White Bean Blend, mustard, hot sauce, Old Bay, 1⁄3 cup of the wheat germ, a few grinds of pepper, and the crabmeat.

Pour the remaining 1⁄3 cup of wheat germ on a plate. Scoop about 1⁄3 cup of crab mixture and form it into a fairly thick cake. Dredge the cakes in the wheat germ, fully covering all sides of the cake, and place the crab cake on the prepared baking sheet. Repeat with remaining crab mixture. Spray the top side of the cakes with oil and bake for 10 minutes. Flip once, spray oil on the tops of the cakes, and bake for another 8 to 10 minutes, until golden brown.

Serve cakes with a lemon wedges and Side of Slaw

Side of Slaw

Makes 6 servings

1/3 cup White Bean Blend (below)

1 teaspoon celery seed

1⁄4 cup ground flax

Salt and freshly ground pepper, to taste

1 (16-ounce) bag pre-washed cole slaw mix

2 green onions, chopped

In a large serving bowl, whisk together the White Bean Blend, celery seed, flax, and salt and freshly ground pepper. Add the cole slaw mix and toss well. Garnish  green onions.Serve chilled.

Rosemary turkey and white bean wrap

Makes 1 serving

2.5 ounces roast turkey breast

2 tablespoons White Bean Blend (see below)

1/4 teaspoon minced fresh rosemary

pinch sea salt

1 whole grain sprouted tortilla

lettuce, tomato slices

In a mixing bowl, combine the white bean blend, olive oil, rosemary, and sea salt.

Lay tortillas out on a cutting board and spread with about white bean blend mixture. Top with turkey, lettuce and tomato, and roll tightly.

Calories 243; Total Fat 6g; Sodium 136mg; Carbohydrate 19g; Dietary Fiber 4g; Sugars 0g; Protein 25g;

White Bean Blend (the sneaky swap for mayo!)

White Bean Blend

Makes about 2 ¼ cups

2  15-ounce cans white beans, drained and rinsed* (Great Northern, navy, butter, or cannellini)

Filtered water

Blend the beans along with 2 to 3 tablespoons of water until smooth, adding more water as necessary. Keeps for 3 days in fridge, 3 months in freezer.

*Note: If you prefer to use dried beans, soak them overnight and cook as directed.


About the Author

Missy Chase Lapine is the NYT bestselling author and creator of the Sneaky Chef cookbooks and foods. Her new book, Sneaky Blends, comes out in September 2016. For more info, visit http://www.thesneakychef.com