Why Whole Foods?
Based on the research of many experts in Biochemistry and Biology, it is our modern diet consisting mainly of processed foods, harmful trans-fats plus high amounts of sugars and sodium that is at the root of the obesity epidemic plaguing both adults and children today. To eat healthy is to remove all the preservative and additives from our diet and replace them with whole natural foods like our ancestors used to eat. To keep it simple, think chemical free, natural and organic whole foods as the best for weight loss. Simple Ways to Eat and Cook the Low-Fat, Low Sodium, Low Carbohydrate Way Below is a list of the ways I used to cut the fat, sodium and carbohydrates from the recipes in this Article.
Lots of Fruits and Vegetables
Starting with your first Reciep
Either you are Very good cook or a Newbie, These are some simple and easy to made recipes for you to start with your Diet and Nutrition Plan.
Fiesta Chicken Soup
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Serves: 6
Ingredients:
2 tsp. (10 ml) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1 lb. (500 g) boneless, skinless chicken breast diced in ½ inch (1.25 cm) pieces 6 cups (1.5 L) reduced sodium chicken stock
1 Roma tomato, seeded and diced
1/2 cup (125 ml) avocado, diced
2 tbsp. (30 ml) fresh lime juice
1/4 tsp. (1 ml) hot sauce or to taste
1/4 cup (50 ml) fresh coriander, coarsely chopped
Preparation:
In a large non-stick saucepan, heat oil over medium-low heat. Add onions and garlic and cook until softened, stirring occasionally. Add broth and bring to a boil. Stir in chicken and reduce heat to low. Partially cover and simmer gently for about 10 minutes. Stir in tomato, avocado, lime juice, hot sauce and coriander. Serve immediately.
Nutritional Analysis Per Serving:
Calories: 180
Fat: 7 grams
Sodium: 120 mg. (5%)
Carbohydrate: 8 grams
Protein: 25 grams
Mix Vegetable Grilled Steak Salad
Preparation Time: 20 minutes
Cooking Time: 8 minutes
Serves: 4
Ingredients:
Dressing:
1/2 cup (125 ml) unsweetened orange juice 1/2 tbsp. (7 ml) ginger root, grated
1/2 tbsp. (7 ml) white wine vinegar
2 cloves garlic, minced
2 tsp. (10 ml) light soy sauce
2 tsp. (10 ml) sesame oil
2 tsp. (10 ml) liquid raw honey
1 tsp. (5 ml) extra-virgin olive oil
1/4 tsp. (1 ml) hot pepper sauce
Beef:
3/4 lb. (375 g) top sirloin steak, trimmed of all visible fat.
Salad:
12 cups (3 L) mixed lettuce greens
1/2 lb. (250 g) asparagus, trimmed, cooked and cut in 1-inch pieces
12 cherry tomatoes, halved
1/2 cucumber, thinly sliced
1/2 red onion, thinly sliced into rings
1/4 cup (50 ml) fresh cilantro or parsley, chopped grated Parmesan cheese for garnish
Preparation:
In a small bowl, whisk together all dressing ingredients. Pour 1/4 cup (50 ml) of dressing over steak in a shallow glass dish, turning to coat. Marinate in refrigerator for 30 minutes. Reserve remaining dressing.
Grill steak for 3-4 minutes per side for a medium cook. Cool and slice thinly on the diagonal. Toss reserved dressing with lettuce greens, asparagus, tomatoes, red onions, cucumber and cilantro.
Mix steak into the salad and garnish with cheese.
Nutritional Information Per Serving:
Calories: 200
Fat: 5 grams
Sodium: 200 mg. (8%) Carbohydrate: 17 grams
Protein: 23 grams
Please post your Comment if your Like.
Based on the research of many experts in Biochemistry and Biology, it is our modern diet consisting mainly of processed foods, harmful trans-fats plus high amounts of sugars and sodium that is at the root of the obesity epidemic plaguing both adults and children today. To eat healthy is to remove all the preservative and additives from our diet and replace them with whole natural foods like our ancestors used to eat. To keep it simple, think chemical free, natural and organic whole foods as the best for weight loss. Simple Ways to Eat and Cook the Low-Fat, Low Sodium, Low Carbohydrate Way Below is a list of the ways I used to cut the fat, sodium and carbohydrates from the recipes in this Article.
Lots of Fruits and Vegetables
Fruits and vegetables are the perfect foods and should be
included with every meal because they are naturally low in fat, sodium and
carbohydrates plus they are rich in antioxidants, vitamins, minerals and fibers
which help to fill you up. They are also very low in calories making them a
great choice for weight loss. Whenever possible, choose organic produce because
they are free of chemicals that can contribute to weight gain.
Starting with your first Reciep
Either you are Very good cook or a Newbie, These are some simple and easy to made recipes for you to start with your Diet and Nutrition Plan.
Fiesta Chicken Soup
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Serves: 6
Ingredients:
2 tsp. (10 ml) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1 lb. (500 g) boneless, skinless chicken breast diced in ½ inch (1.25 cm) pieces 6 cups (1.5 L) reduced sodium chicken stock
1 Roma tomato, seeded and diced
1/2 cup (125 ml) avocado, diced
2 tbsp. (30 ml) fresh lime juice
1/4 tsp. (1 ml) hot sauce or to taste
1/4 cup (50 ml) fresh coriander, coarsely chopped
Preparation:
In a large non-stick saucepan, heat oil over medium-low heat. Add onions and garlic and cook until softened, stirring occasionally. Add broth and bring to a boil. Stir in chicken and reduce heat to low. Partially cover and simmer gently for about 10 minutes. Stir in tomato, avocado, lime juice, hot sauce and coriander. Serve immediately.
Nutritional Analysis Per Serving:
Calories: 180
Fat: 7 grams
Sodium: 120 mg. (5%)
Carbohydrate: 8 grams
Protein: 25 grams
Mix Vegetable Grilled Steak Salad
Preparation Time: 20 minutes
Cooking Time: 8 minutes
Serves: 4
Ingredients:
Dressing:
1/2 cup (125 ml) unsweetened orange juice 1/2 tbsp. (7 ml) ginger root, grated
1/2 tbsp. (7 ml) white wine vinegar
2 cloves garlic, minced
2 tsp. (10 ml) light soy sauce
2 tsp. (10 ml) sesame oil
2 tsp. (10 ml) liquid raw honey
1 tsp. (5 ml) extra-virgin olive oil
1/4 tsp. (1 ml) hot pepper sauce
Beef:
3/4 lb. (375 g) top sirloin steak, trimmed of all visible fat.
Salad:
12 cups (3 L) mixed lettuce greens
1/2 lb. (250 g) asparagus, trimmed, cooked and cut in 1-inch pieces
12 cherry tomatoes, halved
1/2 cucumber, thinly sliced
1/2 red onion, thinly sliced into rings
1/4 cup (50 ml) fresh cilantro or parsley, chopped grated Parmesan cheese for garnish
Preparation:
In a small bowl, whisk together all dressing ingredients. Pour 1/4 cup (50 ml) of dressing over steak in a shallow glass dish, turning to coat. Marinate in refrigerator for 30 minutes. Reserve remaining dressing.
Grill steak for 3-4 minutes per side for a medium cook. Cool and slice thinly on the diagonal. Toss reserved dressing with lettuce greens, asparagus, tomatoes, red onions, cucumber and cilantro.
Mix steak into the salad and garnish with cheese.
Nutritional Information Per Serving:
Calories: 200
Fat: 5 grams
Sodium: 200 mg. (8%) Carbohydrate: 17 grams
Protein: 23 grams
Please post your Comment if your Like.
