Posts Tagged ‘healthy’

Crock Pot Chili for Easy Dinners!

November 15th, 2009
Bowl of chili with sour cream and cheese
Image via Wikipedia

When it comes to busy weeknights, help is always welcome in the kitchen.  A crock pot is like having a second set of hands in your kitchen.  Prepare it in the morning before work and it’s ready for you when you come home. 

Now that Fall is here, there is no better way to warm your insides than to prepare a crock pot chili recipe.  Now there are so many chili crock pot recipes you can use.  Some add alcohol, some use cocoa and others use black beans instead of kidney beans.

My favorite recipe is for easy crock pot chili and very healthy too!  Tomatoes are extremely rich in vitamin C, vitamin A, potassium and iron.  They are also high in lycopene-an antioxidant that neutralizes harmful free radicals.  Locopene has twice the antioxidants of beta carotene and helps prevent against prostate cancer.  Black beans are rich in dietary fiber which helps lower cholesterol.  Black beans are also high in antioxidants which protect us against cancer and aging.  Onions are rich in fiber, sulfur compounds, vitamin C and chromium.  Low-fat beef or turkey is a great way to get your protein and keep you full for a long time.  Bite for bite, this chili packs a powerful nutritional punch!

 

 Black Bean Crock Pot Chili

1 pound low fat ground beef or turkey

1 medium sweet onion

1 -32 ounce cans diced tomatoes

1-2 cans black beans (depends on how many you like)

1 packet chili powder or 2 tablespoons

*cayenne pepper to taste

First thing is to saute the ground beef until cooked.  Near the end throw in the onions to soften a little.

Put the gound beef and onions in the crock pot.  Add diced tomatoes and black beans.  Stir in chili powder.

Let cook all day on low.

 

Top with shredded cheddar cheese and/or sour cream.

Bon Apetite!


 

 

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A Chicken Soup Recipe to Warm Your Soul!

November 15th, 2009

Chicken soup

Image via Wikipedia


Chicken Soup is my favorite soup to cook.  When Fall arrives and the temperatures drop, I instantly start craving soups.  I want to share my chicken soup recipe that is always an all family favorite!  This recipe for chicken soup is fast, easy and the best way to use up all old vegetables that you would otherwise throw out.

The first thing to do is gather up all our old vegetables.  I always have celery, carrots and onions on hand.  I believe the basics of almost any soup is onions, carrots and celery.   Chop them up small and start sauteing them in 1-2 tablespoons of  coconut oil or olive oil and garlic.  The more garlic the better as far as I am concerned. 

When the onions start to look translucent, add about 8 cups of water.  I then add chicken boullion according to the package. 

Add your chicken.  If I have a leftover roast I will add every last bit of meat I can get off of it, or I will add a package of chopped chicken breast.  Costco is now selling bits of chicken breast vacuum packed at a great price.  I keep a package in my freezer at all times. 

Now I add the rest of my vegetables.  I love to use broccoli, zucchini, pea pods, potato (use the skins)-whatever I have and need to use.

This is also a good time to add whatever starch you want-noodles, wild rice, pasta.  I like to use extra wide egg noodles.  I also use a russet potato or two to give an earthy flavor.  Let it simmer for a while, but keep on eye on it.  You may need to use extra water or add some more bouillon.  This is where you can make the soup a chicken noodle soup recipe, a chicken and rice soup recipe, or even a chicken corn soup recipe!  You choose.  I find the best chicken soup recipe is always the one you make with love and your imagination!


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The Diversity of Asian Food

November 11th, 2009

Asian food is one of the most diverse types of cuisine that is available throughout the world. There are so many regional variations to Asian foods for you to choose from. It spans the whole variety of flavors from the mild to hot curry flavors, sweet and sour flavors, to some of the delicate flavors of the Philippines and Indonesia. The Asian food recipes that are cooked in many restaurants in the US, and indeed through the western world, are basically catering to western tastes and therefore may not taste exactly the same as they would in the indigenous countries.

Almost every major city in the western world has an Asian food store where you can buy the ingredients for your own home-cooked Asian food recipes. Although, nowadays you can find almost any ingredient you want with a quick search online. Online shopping is increasing year by year, and this is especially so when it comes to sought-after ingredients which are hard to find. Asian food supplies sometimes fall into this category, especially if you want to delve into realistic Asian cookery.

Japanese cuisine is some of the healthiest food in the world. To make authentic Japanese cuisine, you must source your ingredients very carefully. A lot of them are not going to be readily stocked in your local supermarket. But, if you are willing to go the extra mile to source your ingredients you will find that the end product will give you great satisfaction. Japanese foods tend to use a lot of rice or noodles as a base and they also are great believers in using fresh vegetables and raw fish. The Japanese have a culture of preparation which is very meticulous, the attention to detail in Japanese cooking makes it feel almost ritualistic, and it is as much about form as is any French cuisine.

Chinese cuisine is another form of food which we are all used to seeing in our towns and cities. Yet, it is again heavily modified towards the western palate. Also, there are many distinct regional variations throughout Chinese cookery, as there are throughout the Asian food market. Every region in China seems to use it own ingredients and its own cooking processes.   Like every other respectable cuisine in the world, the best Chinese cuisine only utilizes the ingredients which are available at the time and which are in season which makes it very healthy. This makes Chinese food, as well as Asian food in general, some of the most popular in the world.

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The Cabbage Soup Diet

November 11th, 2009
Cabbage from Bulgaria

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The cabbage soup diet is a popular diet which gives the overweight person an opportunity to lose weight and improve their overall system. Obesity is a big problem in the western world these days. The reasons for weight gain are many. Some people blame the pace of life, everybody needs a lot more hours in the day, and most people just don’t have the time to cook properly. While this may be true, the implications of being overweight mean that there is a much higher risk of heart problems, liver and kidney problems, and blood problems, to name but a few. Using the cabbage soup diet is a good method of starting off your weight loss plan.

Soup diets are highly recommended for people who are trying to lose weight. The cabbage soup diet plan involves making cabbage soup. You prepare the soup and eat only the soup three times a day for a period of seven days. One week is sufficient for this diet. The reason that this diet works is because it contains negligible amounts of calories. There are many other health benefits to eating a cabbage soup diet recipe. There are many recipes and some of them involve eating some combinations of food which can at times be quite bizarre. Some forms of this diet will allow the dieter to only consume water, as much of the soup as they can handle, and a selective number of other foods. Other forms of the cabbage soup diet allow for a wider range of other foods. The thing that a lot of dieters like about this dieting plan is that they can eat as much of this type of food as they want. Most cabbage soup diet recipes involve the addition of other low-calorie vegetables as well. The whole mixture can be flavored with an onion soup mix, tomato juice, and/or vegetable bouillon. Beef is even allowed on the first day with some of the recipes.

The 7 day cabbage soup diet is also good for helping with urinary dysfunction. Other common health issues that can be helped with this diet are headaches, digestive disorders, and insomnia. Drinking plenty of water with this diet also helps a lot. The cabbage soup makes people want to urinate more. This has an enormous impact on a person’s body during the diet is because of the high level of toxins which are released during weight loss.

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Healthy Apple Pie Recipes

November 10th, 2009
Apple Crumb Pie
Image by kpwerker via Flickr

Apple Pie can arguably be one of the best and healthiest desserts if you make it that way!  Apples are sooo good for you and cinnamon lowers blood sugar.  The combination makes for a healthy, low fat dessert that is super delicious!  The best apple pie recipe also happens to be an easy  apple pie recipe too!

 

Apple Crumb Pie

This  recipe for apple pie has a special crumb crust and topping that go great with the filling.  Almost any kind of apples will do, but tart work the best.  

Most apple pie recipes are laden in fat.  We use honey and less butter for the curst which reduces the fat.

It taste great a la mode with nonfat frozen yogurt.

Crust

2.5 cups whole-wheat pastry flour

1/2 cup sugar

1 teaspoon ground cinnamon

1/4 cup unsalted butter

2 tablespoons honey

Filling

8-9 tart apples sliced thinly

1/2 cup sugar

1/4 cup whole-wheat pastry flour

2 tablespoons vanilla

3 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Preheat oven to 425*.  Oil a 9 or 10 inch spring form  pan.

Crust:  Mix sugar, flour and cinnamon in a large bowl.  Cut in  butter and honey with a food processor to form fine crumbs.  Pat two-thirds of the mixture on the bottom and up the sides of the pan.

Filling:  Place the cut apples in a large bowl.  Add sugar, flour, vanilla, cinnamon and nutmeg.  Toss to coat the apples.  Spoon the filling into the crust and bake for 25 minutes.  Remove the pie from the oven and top with the remaining crust crumbs.  Pat the crust down gently and sprinkle with more cinnamon.  Bake for another 20 minutes until golden.  Cool 45-60 minutes before removing the sides of the pan.

268 calories per serving, 5 grams fat, 5.6 g. dietary fiber

 

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Apple Crisp

Apples, cinnamon and raisins are surrounded by a delicious granola like crust.

Filling

8 tart sliced apples

juice of 1 lemon

3/4 cup raisins

1/2 cup sugar

2 tablespoons whole-wheat pastry flour

1 teaspoon ground cinnamon

1 teaspoon ground nutmeg

1  teaspoon vanilla

1/4 teaspoon ground cloves

1/4 teaspoon ground allspice

Crust

2 cups rolled oats

3/4 cup oat bran or bran

1/4 cup unsalted butter

1/2 cup wholw wheat pastry flour

1/2 cup sugar

2 tablespoons honey

2 teaspoons ground cinnamon

Preheat oven to 350 degrees.  Lightly coat 13×9 baking pan with no stick spray. 

Filling:  Mix the apples, lemon juice, raisins, sugar, flour,cinnamon, nutmeg,vanilla,cloves and allspice.   Set aside.

Crust:  Mix the oats, bran, butter, flour, sugar, honey and cinnamon.  Pat half of the crust mixture on the bottom of the prepared baking pan.  Pour filling evenly over crust.  Pat remainng crust on top.  Cover the pan with foil and bake for 45 minutes.  Uncover and bake another 15 minutes or until golden.  Cool.

190 Calories per serving, 3.9 gram fat, 39.6g. carbohydrate, 2.7 g. fiber.

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Low Carb Pasta

September 20th, 2009

The hardest part of a high protein diet like the South Beach or the Atkins diets, is giving up pasta.  Being Italian, I love pasta!  So when I discovered Dreamfields low carb pasta, I was thrilled!  Its healthy,  it tastes great and has the al dente texture of real italian pasta.  7 ounces of this pasta is 170 calories, 30 grams of protein, 3 grams of fiber and 7 grams of carbs.  I admit is is a bit pricey, but if I only eat it once a week or so, I don’t mind the cost.  Besides being low carb, it also is free of the white sugar and white flour that raises your glycemic index. So even if your not on the South Beach Diet, it is a good choice, especially if you are a diabetic.  This low carb pasta is also rich in a natural prebiotic fiber that is typically found in raisins, asparagus, artichokes and garlic.  It  improves calcium aborption which improves your immune system and helps reduce cholesterol.

Dreamfields also has a great website where  you can buy low carb pasta and low carb pasta sauce online.  You can search their data base of low carb pasta recipes and plan your dinners.  It takes alot of the hassle and work out of planning recipes.

Supermarkets  have payed attention to this low carb craze and now stock up on great low carb replacements for beer, pasta and candy.  Always read the labels to be sure what your eating.  Some of these products can fix your sweet tooth or carb craving without sacrificing your waistline!

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Raw Food Diet

September 15th, 2009

What exactly is the raw food detox diet, and how can it really benefit me? I mean, eating nothing but raw foods seems like it isn’t going to fulfill my nutritional needs, how can eating just vegetables really help my body? First, you have to understand how your body functions in order to properly understand the benefits of eating vegetables, and working them more and more into your daily diet as you progress to meeting your fitness goals. Vegetables have long been a staple of the Chinese and Tibetan diets, and they claim to have a big part in why they are able to live so long.

The way your internal systems work together develops over time, and with that, you end up storing toxins from food that hasn’t been completely digested, and plaque from fats that haven’t been passed through your bloodstream properly. When this happens, you usually end up suffering from a heart attack, or kidney and liver problems. The way to solve this though, is by getting the natural antioxidants, and chemicals found in the raw food diet that help your body to push the toxins out. This is why it is considered a detox diet, when in reality, it is just a natural diet that helps your body function the way it is supposed to. When you don’t have all of these leftover toxins stored up, you are going to feel better, look better, and generally have a better outlook on life all together.

When you are beginning the raw foods diet you probably aren’t going to notice much of a change, but as you gradually insert more and more of this diet plan into your life, you are going to notice that your hair is shinier, your face glows, your teeth feel whiter, there are so many benefits to eating natural foods, instead of man processed meats and frozen vegetables. The same goes for your animals as well, the dog raw food diet is great to keep their skin and coat healthy, remove that odor that follows them around, along with getting rid of bad breath. To top all of this off, eating natural vegetables is going to clear the enzymes and free radicals that build up in your blood stream, allowing both of you to live longer, happier healthier lives. If you haven’t taken a look at the raw food detox diet, what are you waiting on? There are some great raw foods diet recipes available where you won’t even believe you are eating raw food!  You can also incorporate the benfits of raw food throught drinking wheatgrass everyay.  Wheatgrass benefits are a great addition to a regular diet if you don’t want to go completely raw.   Either way, incorporate raw food into your diet as much as you can for a healthier body.

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Dark Chocolate

September 13th, 2009

So what is everyones big fascination with dark chocolate? I mean, chocolate is made of sugar, and sugar is bad for you, so isn’t chocolate bad for you? Well, to set the record straight, there have been studies showing that one type of chocolate in particular is actually healthy for you, containing antioxidants that help to clear toxins from your bloodstream, along with chemicals that help your body release that feel good substance called serotonin. This is why when people are down, or depressed, the one thing that they are usually craving is a chunk of chocolate, because the serotonin released lifts your spirit almost immediately. Think of a girl after a bad breakup with her boyfriend, going after that bar of Dove dark chocolate.

Not all chocolates are made equal though. It is only spoke about that dark chocolate is good for you, whereas milk, and white chocolate don’t have the same health benefits of dark chocolate. They all contain sugar, but the active chemicals inside of dark chocolate set it apart from its relatives. It’s for this reason that so many physicians and doctors are telling patients to eat more chocolate. Other then the bars that you see in gas stations, convenience, and grocery stores, there are couple other types of dark chocolate, that can have even more health benefits for you.

The first being organic dark chocolate. This stuff fetches a decent penny at the health food store, or the Native Sun grocery stores, but it is well worth it. Everything inside of the bar is natural, grown without pesticides, herbicides, or growth hormones, giving you the most natural chocolate you can taste. It does come with a price tag though, so save this bar for those rare occasions when you really need a good pick me up.

The other type is sugar free dark chocolate. Since most of the craving is actually for the chocolate itself, you probably aren’t going to miss out much by going with sugar free instead. The reason this type of dark chocolate is considered healthier for you is because of the way your body processes sugars. They aren’t natural to your body, and getting rid of them wherever possible is a smart decision. So for a true guilt free pick me up, next time you should consider some sugar free dark chocolate.

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Fat Burner Remedies

September 3rd, 2009
For the best natural fat burners you may not have to look any farther than your own kitchen.  Apple cider vinegar and  green tea  are both the best fat burners with or without a prescription!

 

Apple Cider Vinegar

It seems like the apple cider vinegar diet has been around for awhile….could be it works!  Everyone has heard the saying,  “An apple a day keeps the doctor away”.  It’s true!  Apples are an excellent food.  They provide tons of fiber, vitamins and minerals. They help break down fat, detox the body and flush toxins out of the system.  Apple Cider vinegar has the same properties as the apples it’s made from.  People who use it regularly swear by it.  1 tablespoon  of acv in a glass of water sweetened by some honey or maple syrup is all you need before each meal. Not only does it cut your appetite, it alkalizes your body.  This is where the magic happens.  An acidic body holds onto weight to protect itself from the toxins.  When you alkalize, your body releases the toxins and no longer needs the weight as protection.  Besides weightloss, many people report a reduction in allergies, beautiful hair and skin, better digestion and elimination and an increase in energy and vitality.

 

Green Tea

Green tea stimulates the metabolism and accelerates weight loss.  It contains very powerful antioxidants called catechin polyphenols which activate the enzyme responsible for dissolving excess fat or triglycerides in the body.  The polyphenols along with the caffeine in green tea makes it the best fat burner.  It creates thermogenesis which burns your body’s fat  as fuel. Instead of coffee in the morning, brew up a pot of green tea to get your metabolism going.

So before you waste your money on expensive fat burner pills, try some healthy green tea or apple cider vinegar first.

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Diet Foods

September 2nd, 2009

Beware any food that calls itself “diet foods”.  Often it is a low-fat, sugar-free or low-sugar, pre-packaged food that may be low in calories, but also low in any  nutritional value.  Many of these diet foods are sweetened with aspartame which is a known neuro-toxin that can wreak havoc on your body.  Aspartame poisoning is known to mimic the symptoms of Multiple Sclerosis.

Splenda is another sweetener that was promised to be the next best thing, but is now coming under scrutiny for its safety concerns.  Splenda is suppose to be as sweet as sugar with none of the calories.  Unfortunately, long term studies of Splenda have never been conducted and evidence against its good benefits is mounting.  Artificial sweeteners as food additives are not subject to the same strict regulations as pharmaceutical drugs by the FDA.  Most testing of artificial sweeteners are funded by the food industry which obviously has quite a vested interest in it’s success.  Foods with these artificial sweeteners also spike your blood sugar and deliver empty calories which leave you hungry soon after you have eaten them.

The best diet foods for weight  loss  are whole, healthy foods.  Whole foods are also a benefit to diabetics.  Foods that are grown in the earth, not manufactured in a factory.  Many good diet foods include fresh fruits and vegetables that you can eat as much as you want.  They are loaded in fiber, anti-oxidants, vitamins and minerals that your body needs to burn and break down fat cells.  A whole food diet consists of whole grains like brown rice, quinoa, and whole wheat pasta, and lean proteins like turkey, chicken or lean cuts of beef.  Substituting heavy creams and oils with applesauce, riccotta cheese and yougurt is also a great way to lighten foods up.  I like to visit my friend’s  site to learn tips on lightening up Italian food - my favorite!   A good rule of thumb to follow is if mother nature didn’t make it, don’t eat it.  A whole food diet will give you energy, vitality and all the nutrients you need to get you through the day in top form.

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Healthy Smoothie Recipes

August 31st, 2009

Smoothies are a great way to get  nutrients into your body.  They are delicious too.  Even kids love them!   In fact, smoothies are a great way to sneak in extra protein, vitamins and minerals into your kids.   Here are some tried and true, tasty smoothie recipes to have fun  with .  Children love to help make them too!

Nutritional supplements can be added to any smoothie as needed.  Good ones are:

2 tbsp. whey protein powder.  Growing children needs lots of protein.  Many attention deficit disorders can be greatly helped with added protein.   Amino acids are necessary for healthy brain development.  Adults rarely get enough protein.  Protein helps curb hunger  longer and aids in weight-loss.

2 tbsp. brewer’s yeast. Brewer’s yeast is a natural  food source of Vitamin B complex.  It also is high in protein and loaded with other important minerals and vitamins. Cellular development is enhanced by the high nucleic acid count found in brewer’s yeast.  I wouldn’t add it in addition to protein powder.  Do one or the other.  Brewer’s yeast helps to reduce stress, lower cholesterol, and enhance metabolism and energy.

2 tsp. flax seeds. Flax seed is high in fiber and fun to chew on.  Flax seed  are rich in omega 3 fatty acids,  lignans and phytoestrogens which lower triglycerides and blood pressure.    Omega 3’s are great for you skin, brain, heart…just about everything.

flax oil. Some people don’t care for the taste of flax seed, so flax seed oil is a good option.  The oil contains less fiber than the seeds, but the benefits are still there.

lecithin. Add 2 tsp.  to your smoothie to help  promote weightloss.  Lecithin is an emulsifier.  Ithelps the liver breakdown and disperse fat in the body.  It’s also said to be beneficial for the reproductive system in both men and women and also good for the gallbladder.

aloe vera juice. Aloe vera is a very healing plant rich in calcium, iron, potassium, chromium, manganese, copper and zinc.  It’s great for the skin, the digestive track and the immune system. Pour 2 ounces into your smoothie for added benefits.

The basics of almost any smoothie is yogurt, ice, a fruit  and a liquid.  If you desire a more low-fat smoothie recipe, you can use low-fat or nonfat yogurt.  Then build from there, adding your favorite fruit and the nutritional supplements you desire. Here are some yummy recipes:

Strawberry Banana Smoothie Recipe
1/2 cup vanilla almond milk
1/2 cup vanilla yogurt
1/2 frozen banana
1/2 frozen strawberries
1 teaspoon honey
2 tbsp vanilla whey protein powder

Chocolate Peanut Butter Smoothie Recipe
1/2 cup chocolate almond milk
1/2 cup vanilla yogurt
1/2 frozen banana
3 tablespoons peanut butter
2 tablespoon chocolate whey protein powder (or vanilla)

Creamy Orange Smoothie Recipe
½ cup vanilla yogurt
½ cup orange juice
1 peeled and seeded orange
1 cup ice
2 tablespoons brewer’s yeast

Tips for Great Smoothies

-    Add ingredients to blender and pulse until desired thickness.  If too thick, add more liquid.

-    Crushed ice blends better than ice cubes.

-    Buy frozen fruit for any fruit smoothie recipes.     Then you don’t need to add ice and it blends better.

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Kids Lunch Ideas

August 20th, 2009

I am always on the lookout for the most nutritious  foods for lunch to put in my kids lunch bags.

I want to cover his requirement that his food be good and mine that it be good and healthy.  To me, healthy means low calorie, nutritious, and full of vitamins and protein that will sustain him throughout the day.  I don’t mean diet low calorie food when I am referring to my growing 7 year old boy.  I mean not laden with fats, sugar and refined carbohydrates that are not good for anyone yet alone a growing child.  I’m searching for the kind of calorie you get from a whole grain.  Slow burning and steady.  Sometimes that is a challenge.  Last year I found myself getting pretty monotonous with his lunches, the same old thing.  This year I intend to be more adventurous.  Baking with whole grain is so  easy and usually tastes better than what you can buy from a store.

I found a recipe using whole wheat flour and dates for the perfect mid-morning, low calorie filling snack.  It’s also great as a low calorie high energy breakfast that’s quick and easy.  That is my new mantra…easy, easy, easy.  I LOVE easy!  I will make this the night before and pack most of my kids lunch bags the night before as a time saver.  My son loves these!  I love these as a low calorie food for myself!  For those Weight Watchers out there this is a filling low point food that is great to carry with you on errands.  Every now and then I throw in some carob chips or semi-sweet chocolate chips as a surprise.

Energy Bars

1/4 c. orange juice

3 Tbsp. honey

2 Tbsp. lemon juice

1 8-oz. pkg pitted whole dates (snipped)

2 1/2c.white whole wheat flour or whole wheat flour

1/2 tsp. baking soda

1/4 tsp. baking powder

1/4 c. unsweetened applesauce

2 egg whites

3 Tbsp. pure maple syrup

1 Tbsp. canola oil

1.  Preheat oven to 350 degrees.  Line a 13×9x2 inch baking pan with foil and grease.  Combine orange juice, honey and lemon juice; stir in dates.  Combine flour, soda, and baking powder; add remaining ingredients.  Mix until combined.  Stir in date mixture.  Press into pan.

2.  Bake for 12 to 15 minutes or until toothpick inserted near center comes out clean.  Cool.  Lift up from foil to remove from the pan.  Cut into bars.    8

9 calories, 1 gram fat, 2 g fiber.  1 point each for Weight Watchers.

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Nutritious Low Calorie Foods for Dinner

June 14th, 2009

Dinner should be the lightest meal of the day, but full of nutritious low calorie foods.    When it’s cold, I love warm homemade soups.  In the summer,  grilled organic vegetables with salmon or chicken breasts. Light and simple.  You are preparing your body to rest for the night.  If you overburden your digestive system with heavy food, then you get heartburn and any unused calories  end up stored away as fat.    A good rule of thumb is to stop eating anything but fruit after a certain hour.  When I’m good, I don’t like to eat past 7 pm.  In the summer, It’s easy to get in the habit of eating late because the sun stays out so long.  The later you eat, the lighter it should be.  Be sure you use healthy low calorie foods like the ones listed below.

Here are some of my delicious low calorie foods  for dinners that I love to eat!

Grilled Vegetables with Wild Alaskan Salmon.  There is no better way to eat your veges than to grill them.  I love to slice zucchini, sweet onion, asparagus, and tomatoes or any high fiber low calorie foods you have in the fidge.   I coat them with olive oil, then grill them slowly for 20 minutes or so.  While I’m grilling my vegetables, I marinate the salmon.  I like to use Makoto’s ginger dressing for a spicy, sweet gingery flavor, or sometimes a dressing made with fresh squeezed lemon, garlic, extra-virgin olive oil and sea salt.  . When the vegetables are finished, I grill the salmon.   I like to garnish with a few bits of crystallized ginger on top.   That’s it!  Simple and easy.   Even my 7 year old son loves this meal!

Vegetable soup. There is nothing like a warm bowl of soup to fill your tummy on  a chilly evening.  This recipe is my weight loss special.  It’s on the top of my healthiest low calorie foods list.   I love to eat it for snacks too.

Saute 2 onions and 3 carrots in garlic and olive oil until slightly tender.  Add 8 cups water and bring to a boil.  Add chicken bouillon,   2 diced potatoes (skins off),  1/2 shredded cabbage, 2 cans dices tomatoes and a little bit of tomato paste.   Add the zucchini last for a filling low calorie dinner.

Taco salad. This is one of my favorite high energy low calorie foods. Brown turkey and add  taco powder.  Make a salad of shredded  romaine lettuce , red leaf, or whatever kind you prefer.  Top with a 1/2 cup taco meat, 1/4 cup salsa of your choice, a dollop of low-fat sour cream and sprinkle a tablespoon of cheddar cheese for a filling low calorie dinner.    Delicious!

Greek Lentil Salad. This is the most nutrient dense low calorie foods I make.  Everything is so good for you!  Mix 1/2 cup drained canned lentils with 1/4 cup each of chopped tomatoes, cucumbers and red onion.  Dress with 2 tablespoons fresh squeezed lemon, 1 tablespoon extra-virgin olive oil, a sprinkle of oregano and 1/4 cup crumbled feta cheese.  This Salad is shock full of filling low calorie foods!

Bon Apetite!

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Healthy Low Calorie Foods for Lunch

June 13th, 2009
Green coral lettuce
Image by kerryj.comvia Flickr

If  breakfast is the most important meal of the day, lunch definitely comes a close second!  It’s almost midway through the day, and it’s important to re-fuel yourself, but not to eat too heavy that you want to fall asleep at your desk.  I love to eat big salads with protein for the healthiest low calorie foods.  I like to stay around 350-400 calories or so for lunch.   Here are some of my healthiest low calorie favorites!

Garden salad with lean protein. I love to mix baby spinach with arugula.  I add celery, tomatoes, carrots and about 3-4 ounces of lean chicken, salmon, or tuna.  Don’t skimp on the spinach or vegetables becasue they are the lowest calorie foods. Salads are some of the most nutritious low calorie foods you can eat.   If you like , you can add a tablespoon of goat or feta cheese for added flavor.  I dress it with a mix of  olive oil, crushed garlic clove, Celtic sea salt to taste and a lot of fresh squeezed lemon juice. I’ve gotten use to salad dressings without vinegar.   Fresh Lemon alkalizes your body.  I use it on almost everything!

Fresh Vegetables with Hummus.    Yum, yum, yum…what else can I say about hummus!  .  Hummus is not that high in fat.  It’s got the good fat – olive oil.  I eat about 1/2 cup at lunch with all the fresh, filling low calorie vegetables I have on hand.  Crisp celery, sugar snap peas, carrots, or just about any vegetable you prefer is delicious.  This is soooo easy and provides lots of high fiber low calorie foods for lunch!

Vegetable sandwich on Eskiel bread.  Eskiel bread is my all time favorite!  It’s loaded with fiber and made from sprouted grain full of enzymes my body needs.    I prefer the sesame. I keep it in the freezer and toast it to make sandwiches.   I know in Weight Watchers each slice is 1 point.  I like to spread the bread with mustard , then layer lettuce, sprouts, dill pickles, sweet onion, tomato and sprinkle with garlic salt and pepper.  Every now and then I’ll add avocado if I have some and can afford the extra calories.   The whole sandwich is 4-6 points, depending if you have the avocado or not.

Quinoa with lightly steamed vegetables.  Quinoa is considered a perfect protein.  Quinoa is a South American grain.  It’s been around for over 6000 years.  The Incas considered it sacred and called it the “mother of all grain”.  I like to cook quinoa in chicken broth.  When there’s about 5 minutes left to cook, I throw in  cut up vegetables to soften them a bit.  I like to use celery, asparagus and zucchini, or any healthy low calorie foods of your choice.   I eat it with fresh squeezed lemon and often a tablespoon of humus mixed in.  Simply divine!

Bon Apetite!

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Healthy Low Calorie Foods for Breakfast

June 11th, 2009
A tablespoon of rolled oats
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Breakfast is the most important meal of the day. It’s your fuel for the day, so make it count.  Make sure to eat high energy low calorie foods to get you  going.   Eggs, whole-grain porridge,  even pancakes can be very sustaining low calorie foods for breakfast if you don’t eat too much!  My husband cooks me an omelette with fresh vegetables most mornings! I’m a pretty lucky woman!

The key to keeping any food low-calorie is to eat in moderation.  Eat like the French!  They really do know how to eat.  Fresh whole foods, butter, cheese, but only a little bit.  No deprivation, only moderation.  Small bites of rich foods are very satisfying and will keep you full longer..

Water.Before you eat anything, drink 16 ounces of water to flush out your body.  Our bodies have been working very hard through the night cleansing and repairing itself.  Water will help flush out toxins and hydrate the body.  It will also fill you up.  Drink  a lot of water throughout the day.  It’s one of the most low calorie foods there is… and it’s free!   At the first sign of hunger, always drink a glass of water before you eat, especially if you need rapid weight loss today.  That may be all you need.


Eggs.  1-2 Whole egg omelet with fresh, sauted asparagus, garlic, onion, tomatoes and zucchini (any vegetable you like.)

Eggs are the most nutrient dense low calorie  foods there is. The only nutrient they lack is vitamin C. They’re great lean protein, easy to carry, and very versatile. My acupuncturist scolded me once when I told her I only ate egg whites.  She said the richest part of the egg is the yolk.  Eggs are important for our brain.  Good fat. So good for you!  I’ve eaten them ever since.

Steel Cut Oats.  Yummy topped with 1 tbsp. agave syrup and cinnamon.  Steel cut oats seem to keep me satiated longer than rolled oats.  This is because they are very high fiber low calorie foods.  I also like how chewy they are!  I love blue agave syrup because it’s as sweet as honey, only low on the glycemic index.   Agave syrup and cinnamon mixed together will definitely keep your blood sugar even.

Pancakes.

1 c. buckwheat flour

1 tsp. baking powder

1/2 tsp. baking soda

2 tbsp. sugar

1 egg beaten

1 c. milk

1 tsp. vanilla

If I’m not focused on food combining, I’ll eat a pancake made with buckwheat flour.  You can use whole wheat if you like, but I try to stay gluten-free when I can.   Combine flour with an egg and some milk.  Stir to consistency desired and top with pure maple syrup, honey or dip in applesauce.  Whole grain pancakes are very filling, but don’t over do it.  One large or 2 smaller pancakes are enough when you are counting calories.    Fresh blueberries in the batter make it even yummier still! 

Bon Apetite!

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Healthy Low-Calorie Foods Guide for Weight Loss

June 7th, 2009
Hummus from The Nile restaurant, Chicago.
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No one likes to feel hungry.  The best way to stay full is to either eat foods with a  ton of fiber, or a little fat!  A healthy diet needs both.

Fiber.  High fiber low calorie foods cleanse our digestive track and keep everything moving smoothly so toxins don’t have a chance to accumulate and be absorbed.   High fiber diets have been shown to aid in losing excess body fat and lowering blood pressure. Fresh fruits and vegetables, whole-grain breads, beans and legumes are all great choices.  Fresh fruits and vegetables are the lowest caorie foods.   The National Cancer  Institute recommends 20-35 grams of fiber daily.  Nutrient dense low calorie foods don’t have to be boring!  Eskiel Bread is my staple.  I love it!  My favorite lunch is celery, sugar snap peas and carrots with 1/2 cup hummus.  Trader Joe’s tahini- free Hummus is my favorite.  Not to high in fat and extra lemony!

Fats. My choice of fats is extra-virgin olive oil.   I love to make a dressing of olive oil, fresh lemon juice, garlic and sea salt. I make a big batch of it and keep it handy.  I drizzle  it on salads and vegetables.  I will even  marinate fish in it.  I also enjoy butter,  cheese, yogurt and eggs.  I just don’t over do it.   Trans fats are the bad ones.  Anything partially hydrogenated I stay far away from.  It’s even in ketchup -be careful.

Food combining principles say not to eat carbs with fats because  you will gain weight.   As you are aware, fats aren’t exactly the lowest calorie food.  They also say you can eat as much protein and good fat as you like as long as you don’t mix with carbs.  .   Whether you believe in food combining or not, experience tells me when I do mix carbs and fat,  I tend to gain weight easier.  So just to be safe,  no matter if I food combine or not, I always like to stay under about 1300 calories.  That’s about 25 points a day if you do Weight Watchers.  I’ll give myself an extra 200 calories if I work out that day.

I have found that the best way to lose weight is to remain under a certain amount of calories (or points) and eat the best food possible.  We need fats, but not too much.  A tablespoon of oil in our dressing, 1/2 cup of hummus with our fresh vegetables, salmon – all good fats.  I have comprised a filling, low-calorie foods guide of some of my favorite healthy, foods.

I stay away from processed foods.  Most “low-fat” foods that come out of a box or a bag are refined carbohydrates.  I try to eat filling low calorie foods to keep trim.  When I reach for a pre-packaged “diet” food, although it may be low-calorie, I am hungry very soon after.  It’s then sooo much harder to stay within my calorie goal of the day.


 


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