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Healthy Eating
                              FRESH SALSA


Fresh herbs add flavor--so you can use less salt.

6 tomatoes preferably Roma (or 3 large tomatoes)
1/2 medium  onion finely chopped
1 clove garlic, finely minced
2  serrano or jalapeno peppers, finely chopped
3 tablespoons   cilantro, chopped
1/8 teaspoon   oregano, finely crushed
1/8 teaspoon   salt
1/8 teaspoon   pepper
1/2 avocado diced (black skin)
juice of  1 lime
 

1-Combine all of the ingredients in a glass bowl.

Serve immediately or refrigerate and serve within 4 or 5 hours.
Yield: 8 servings--Serving size: 1/2 cup

Each serving provides:

Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg
                            HOMEMADE SOUR CREAM



Try this instead of sour cream on beans, vegetables, fruit, and tortillas.

2 tablespoons   skim milk 
1 tablespoon   lemon juice
1 cup low fat cottage cheese 
 




1-Place all ingredients in a blender, and combine on medium-high speed until smooth and creamy.
2-Serve with Tropical Fruit Compote (see any recipe that uses sour cream).

Yield: 8 servings--Serving size: 2 1/2 tablespoons

Each serving provides:

Calories: 27
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 2 mg
Sodium: 117 mg
Calcium: 24 mg
Iron: Less than 1 mg
                    VINAIGRETTE SALAD DRESSING



1 bulb   garlic, separated and peeled
1/2 cup   water
1 Tbsp   red wine vinegar
1/4 tsp   honey
1 Tbsp   virgin olive oil
1/4 tsp   black pepper


1-Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them.
2-Bring water to a boil then reduce heat and simmer until garlic is tender, about 15 minutes.
3-Reduce the liquid to 2 Tbsp and increase the heat for 3 minutes.
4-Pour the contents into a small sieve over a bowl and with a wooden spoon,
mash the garlic through the sieve into the bowl.
5-Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.
Yield: 4 servings--Serving Size: 2 Tbsp

Each serving provides:

Calories: 33
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 0 mg
                      YOGURT SALAD DRESSING


8 oz plain yogurt, nonfat 
1/4 cup   mayonnaise, nonfat
2 Tbsp   chives, dried
2 Tbsp dill, dried 
2 Tbsp lemon juice
 



1-Mix all ingredients in bowl and refrigerate.
Yield: 8 servings--Serving Size: 2 Tbsp

Each serving provides:

Calories: 23
Total fat: 0 g
Saturated fat: less than 0 g
Cholesterol: 1 mg
Sodium: 84 mg