Filling Low Calorie Foods

Tips to lose weight & feel good!

Posts Tagged ‘low calorie foods’

Muffin Recipes

November 21st, 2009

: Image by Queen Roly via Flickr

I know everybody thinks of the muffin as being something which does not really go with weight loss or dieting. The muffin is generally seen as a high-fat treat that is eaten as a comfort food or as a desert. But, there are plenty of muffin recipes that you can make for yourself that bring the calorie count down low enough to be considered as part of a calorie controlled diet. You can also reduce the amount of saturated fat that you put into your own muffins. A muffin recipe can be made with a wide variety of ingredients. For instance you can add blueberries to make a blueberry muffin recipe, or you can add chocolate chips to make a chocolate muffin recipe, the choice is yours. This is the beauty of the muffin; you add either what you want to add at the time or what you have available in your kitchen. Below is a healthy recipe for muffins using wheat bran. Wheat bran is low in cholesterol, sodium, and saturated fat. It is a great source of iron, protein, riboflavin, and potassium, as well as being rich in nutrients and vitamins.

The ingredients for your bran muffin recipe are:

1/2 cups of wheat bran
1/3 cup of vegetable oil
one egg
1 cup of buttermilk
half teaspoon of vanilla extract
2/3 cup of brown sugar
1 teaspoon baking soda
one cup of all purpose flour
half a teaspoon of salt
half a teaspoon of raisins

First, make sure that your oven is preheated to 190°C. Paper your greased muffin tray with muffin liners. Now you can get on to the mixing. Mix together your buttermilk and wheat bran. You have to let this stand for about 10 minutes. Now, mix together the sugar, egg, oil, and vanilla. At this stage you can add this to your buttermilk and wheat bran mix. Put the baking soda, baking powder, salt, and flour through a sieve and add this to your wheat bran mixture. Blend the whole lot well until it is nice and creamy. Now you can mix in your raisins, and place small dollops into each muffin case. These should go into the oven for between 15 and 20 minutes. You will know if they had done by pushing a thin knitting needle into the middle of the muffin, if the needle comes out dry then your muffins are done. Don’t eat them all at once.

Bon Apetite!

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Posted in Food, Recipes

Tags: blueberry muffin recipe bran muffin recipe chocolate muffin recipe healthy recipe for muffins low calorie foods muffin recipe Muffin Recipes muffin tray

Low Calorie Foods for Yummy Snacks!

June 17th, 2009

It’s important to eat 5 times a day to keep your metabolism burning. I believe the food pyramid should be an inverted triangle with breakfast being the largest meal, and then eating less and less throughout the day. In between meals, low calorie food snacks will keep your engine running, but be sure to eat nutritious low calorie foods, not junk food. The healthiest low calorie foods seem like they would be boring, but I’ve put together a list of diet low calorie foods that are anything but boring. Snacks should ideally be around the 100 calorie mark if your intending to lose weight. Protein low calorie food choices are always good because they willact as an appetite suppressant to definitely keep you full longer. Here is my low calorie food list of healthy, great snacks to aid in weight loss. Combine these with daily exercise for the fastest way to lose weight. Enjoy!

Air popped popcorn, 3 cups ( the lowest calorie foods)

String cheese

grapefruit

banana

Hummus and veges (2 tablespoons)

1 cup yogurt with fresh blueberries or strawberries

6 high-fiber, fat free crackers

1 hard boiled egg

10 almonds Frozen blueberries (blueberries have the highest antioxidant capacity)

Apple – The high fiber content of apples help curb cravings and shrink your waist!

Whey High protein smoothie

Protein Bar Recipe

turkey meat rolled with mustard and a pickle inside

Celery with 2 tablespoons peanut or almond butter

1/2 cup non-fat cottage cheese with pineapple

2 Clementines

Fruit Salad

Hermit Cookies. This cookie is shock full of nutients and is great for a snack or for breakfast on the go.

2 1/2 cups whole wheat flour

1/2 protein powder

2 tsp. baking powder

1/4 tsp ground cloves

1/4 tsp ground cinnamon

1/2 tsp ground nutmeg

1/8 tsp ground mace

1/8 tsp ground cardamom

1/4 tsp sea salt

1/2 cup olive oil

1/2 cup agave nectar

4 egg whites

1/2 cup unsulphered black strap molasses

1/2 apple sauce

1 tbsp vanilla

2 tbsp plain low fat yogurt

1 cup sultana raisins

1/2 cup dried unsweetened cranberries

1 cup unsalted, raw, slivered almonds

Preheat oven to 350*F. Line cookie sheet with parchment paper. Sift all dry ingredients and spices together in a large mixing bowl. Cream olive oil and agave nector together until smooth. In a seperate bowl, beat egg whites together and add olive oil mixture. Mix well. Add molases, applesauce, vanilla and yogurt. Mix well. Add raisins, cranberries and almonds. The dough should form a ball. It’s okay to use hands. Wrap ball of dough with plastic and refrigerate for 2 hours. Use a spoon to make small balls and line the cookie sheet. You can use a fork to press down gently. Bake 10 minutes until lightly browned. Each cookie has 90 calories and 5 grams of fat.

Bon Apetite!

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Posted in Food, Recipes, Weight Loss

Tags: fastest way to lose weight Food healthiest low calorie foods list of diet low calorie foods low calorie food list low calorie food snacks low calorie foods lowest calorie foods nutritious low calorie foods Protein low calorie food

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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Posted in Food, Health/Nutrition, Weight Loss

Tags: healthiest low calorie foods healthy healthy low calorie foods high energy low calorie foods high fiber low calorie foods low calorie foods nutrient dense low calorie foods nutritious low calorie foodsfood

Healthy Low Calorie Foods for Lunch

June 13th, 2009

: 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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Posted in Food, Health/Nutrition, Weight Loss

Tags: filling low calorie foods Food foods lowest in calories healthiest low calorie healthiest low calorie foods healthy healthy low calorie foods high fiber low calorie foods lean protein low calorie foods low calories foods lowest calorie foods nutritious low calorie foods quinoa

Healthy Low Calorie Foods for Breakfast

June 11th, 2009

: Image via Wikipedia

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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Posted in Food, Health/Nutrition, Weight Loss

Tags: filling low calorie foods glycemic index healthy high energy low calorie foods high fiber low calorie foods low calorie foods most low calorie foods nutrient dense low calorie foods steel cut oats

Healthy Low-Calorie Foods Guide for Weight Loss

June 7th, 2009

: Image via Wikipedia

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. Fats are essential for keeping your hormones balanced and also work as an appetite suppressant – keeping you full longer.

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.