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                             CANDIED YAMS

Small amount of margarine and orange juice give these yams lots of flavor but little fat.
3 medium   yams (1 1/2 cups) 
1/4 cup  brown sugar, packed 
1 tsp flour, sifted 
1/4 tsp  salt
1/4 tsp ground cinnamon 
1/4 tsp ground nutmeg 
1/4 tsp orange peel 
1 tsp soft tub margarine 
1/2 cup  orange juice 

1-Cut yams in half and boil until tender but firm (about 20 minutes).
2-When cool enough to handle, peel and slice into 1/4-inch thickness.
3-Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange peel.
4-Place half of the sliced yams in a medium-sized casserole dish.
5-Sprinkle with spiced sugar mixture.
6-Dot with half the amount of margarine.
7-Add a second layer of yams, using the rest of the ingredients in the same order as above. Add orange juice.
8-Bake uncovered in oven preheated to 350 F for 20 minutes.

Makes 6 servings--Serving size: 1/4 cup

Calories 110
Fat less than 1 g
Saturated fat less than 1 g
Cholesterol 0 mg
Sodium 115 mg
Healthy Eating
                      DELICIOUS OVEN FRENCH FRIES

Oven baking makes these french fries lower in fat and still crispy.
4 large   potatoes (2 lbs)
8 cups   ice water
1 tsp   garlic powder
1 tsp   onion powder
1/4 tsp   salt
1 tsp   white pepper
1/4 tsp   allspice
1 tsp   hot pepper flakes
1 Tbsp   vegetable oil

1-Scrub potatoes and cut into long 1/2-inch strips.
2-Place potato strips into ice water, cover, and chill for 1 hour or longer.
3-Remove potatoes and dry strips thoroughly.
4-Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag.
5-Toss potatoes in spice mixture.
6-Brush potatoes with oil.
7-Place potatoes in nonstick shallow baking pan.
8-Cover with aluminum foil and place in 475 F oven for 15 minutes.
9-Remove foil and continue baking uncovered for an additional 15 to 20 minutes or until golden brown.
10Turn fries occasionally to brown on all sides.

Makes 5 servings--Serving size: 1 cup

Calories 238
Fat 4 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 163 mg
                         GARLIC MASHED POTATOES

No added fat or salt is used or needed in this tasty potato dish.

1 lb   (about 2 large) potatoes, peeled and quartered
2 C skim milk
2   large cloves garlic, chopped
1/2 tsp   white pepper

1-Cook potatoes, covered, in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain and recover.
2-Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes.
3-Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.
4-Microwave Directions: Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above.

Yield: 4 Servings--Serving Size: 3/4 cup

Each serving provides:

Calories: 141
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 2 mg
Sodium: 70 mg
                       GARDEN POTATO SALAD

Low-fat cottage cheese is the secret to the dressing in this delicious low fat and saturated fat, low cholesterol, low sodium mixture of vegetables and herbs.

3 lb   (about 6 large) potatoes, boiled in jackets, peeled and cut into 1/2-inch cubes
1 C   chopped celery
1/2 C   sliced green onion
2 Tbsp   chopped parsley
1 C   low-fat cottage cheese
3/4 C   skim milk
3 Tbsp   lemon juice
2 Tbsp   cider vinegar
1/2 tsp   celery seed
1/2 tsp   dill weed
1/2 tsp   dry mustard
1/2 tsp   white pepper

1-In a large bowl, place potatoes, celery, green onion, and parsley.
2-Meanwhile, in a blender or food processor, blend cottage cheese, milk, lemon juice, vinegar, celery seed, dill weed, dry mustard, and white pepper until smooth. 3-Chill for 1 hour.
4-Pour chilled cottage cheese mixture over vegetables; mix well. Chill at least 30 minutes before serving.

Yield: 10 servings--Serving Size: 1 cup
Each serving provides:

Calories: 151
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 2 mg
Sodium: 118 mg
                          NEW POTATO SALAD

16 small   new potatoes (5 cups)
2 Tbsp olive oil
1/4 cup  green onions, chopped
1/4 tsp black pepper
1 tsp  dill weed, dried

1-Thoroughly clean the potatoes with a vegetable brush and water.
2-Boil potatoes for 20 minutes or until tender.
3-Drain and cool potatoes for 20 minutes.
4-Cut potatoes into fourths and mix with olive oil, onions, and spices.
5-Refrigerate and serve.
Yield: 5 servings--Serving Size: 1 cup

Each serving provides:

Calories: 187
Total fat: 6 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 12 mg
                          SAVORY POTATO SALAD

Add fresh vegetables and herbs to give a tasty flavor to this potato salad.
6 medium   potatoes (about 2 lbs) 
2 stalks celery, finely chopped
2 stalks scallion, finely chopped 
1/4 cup red bell pepper, coarsely chopped 
1/4 cup  green bell pepper, coarsely chopped 
1 Tbsp  onion, finely chopped 
1 egg hard boiled, chopped 
6 Tbsps mayonnaise, light 
1 tsp mustard 
1/2 tsp salt 
1/4 tsp black pepper 
1/4 tsp dill weed, dried 

1-Wash potatoes, cut in half, and place them in cold water in a saucepan.
2-Cook covered over medium heat for 25 to 30 minutes or until tender.
3-Drain and dice potatoes when cool.
4-Add vegetables and egg to potatoes and toss.
5-Blend together mayonnaise, mustard, salt, pepper, and dill weed.
6-Pour dressing over potato mixture and stir gently to coat evenly.
7-Chill for at least 1 hour before serving.

Makes 10 servings--Serving size: 1/2 cup

Calories 98
Fat 2 g
Saturated fat less than 1 g
Cholesterol 21 mg
Sodium 212 mg
                      SWEET POTATO CUSTARD

Sweet potatoes and bananas combine to make a flavorful low fat custard made with evaporated skim milk and no added fat.
1 C  mashed cooked sweet potato
1/2 C mashed banana (about 2 small)
1 C  evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp  salt
as needed   nonstick cooking spray
1/4 C  raisins
1 Tbsp  sugar
1 tsp  ground cinnamon

1-In a medium bowl, stir together sweet potato and banana.
2-Add milk, blending well.
3-Add brown sugar, egg yolks, and salt, mixing thoroughly.
4-Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
5-Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
6-Bake in a preheated 325 F oven for 40-45 minutes or until a knife inserted near center comes out clean.
Yield: 6 servings--Serving Size: 1/2 cup
Each serving provides:

Calories: 144
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 92 mg*
Sodium: 235 mg

*If using egg substitutes, cholesterol will be lower.

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium   baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops  hot pepper sauce
2 tsp grated parmesan cheese

1-Prick potatoes with fork. Bake at 425 F for 60 minutes or until fork is easily inserted.
2-Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
3-Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
4-Sprinkle top with 1/4 tsp parmesan cheese.
5-Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.
Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:

Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg