Tasty Recipes for Weight Loss
I am going to be cooking for some family members that are extremely overweight and I need to know some recipes that will help them lose weight without actually telling them it is "diet" food. Some of the weight loss books recipes are so tasteless looking. Help!!
I often cook for family members who are obese and are not formally on a diet and would be rather hurt if they thought I was deliberately trying to monitor their caloric intake. How I empathize!
One aproach that seems to work is to substitute lower fat, more healthy ingredients in dishes that everyone enjoys whether slim. chunky, obese or in denial. No recipes but happy to share some of the ideas and methods others have shared with me:
Grill versus fry (obvious, I know)
Braise fish and seafood using seasoned stock. Serve in big shallow bowls over steamed vegetables, like snap peas, sweet potatoes diced), curls of greeen onions, maybe a touch of wine. Looks amazing and very sopisticated.
Use stock instead of cream to make sauces, if a creamy consistency is needed, lets say for a crab and corn chowder, substitute non fat evaporated milk. I do this all the time and it works like a charm.
Add lots of vegetables to a rich dish to add fibre which will help the body excrete more fat than it retains. I am sure someone can explain the science behind this or correct me. It's all about ratios. A small example of what I mean. For lasagna, layer grilled eggplant for every other layer of pasta (whole wheat), substitue small curd cottage cheese blended until smooth for the ricotta cheese (I add spinach, grated parmesan and nutmeg to it). Top with fresh mozzarella.
Same approach when serving meat, keep the portion of protein no bigger than the palm of your hand and serve with lots of veggies. I do a thai curry with shrimp and add tons of fresh veggies and use low fat coconut milk mixed with stock to create the sauce, along with fish sauce, garlic, finely chopped coriander and a squeeze of lime at the end.
Speaking of thai-if you can find mung bean noodles (not rice noodles) you can make silver noodle yum which is a noodle salad with shrimp, ground pork, cucumbers, sliced red onions, coriander leaves, whatever else you want to add, topped with a little ground peanuts and dressed with fish sauce, lime juice, chile concoction. Mung beans are less caloric than rice noodles. It is delicious especially in the summer.
Here is one recipe for dessert, although you can serve amazing things with little or no fat, watch portion size to control calories. I love dessert and eat it almost very day. I do watermelon, strawberries with greek yogurt and a little brown sugar over the top. cheeries are in season and NOTHING is better IMO than fresh cheeries served in a glass bowl full of ice water. Strawberry shortcake using angel food cake and sweetened nonfat greek yogurt garnished with mint. Marinate the strawberries in some balsamic vinegar.
This recipe is for chocolate cake. It cooks up like a sponge with a gooey fudgy sauce underneath. Fantastic and something like 90 calories a serving. Hello!
Great ideas. Interesting soups are also a big help. The problem with overeaters is the stuff that sneaks in after the meals or between the meals. Safisfying meals as suggested above, plus keeping them engaged without food is key. I find an evening ritual is also helpful. A great lo-cal drink and some of that low fat kettle corn for example. Then the kitchen is closed.
Just wanted to report that I plugged the ingredients from the cake into the WW recipe calculator and came up with 5 points (low-fat milk) or 4 points (skim milk) per serving (assuming 9 servings as written). Which probably means it's a bit higher than 88 calories and 3.6 grams of fat as the recipe says (that'd be 2 points). Was still incredibly delicious and relatively low point/low fat anyway!
This is the link to the ranch dressing that is low fat/calories that I use most of the time. I had made some about 2 days ago, and it is at its best flavor right now. My son, a toothpick and his girlfriend a toothpick, know that it is a diet dressing made with non fat everything. I put out a huge bowl of cucumbers, celery, carrots, radishes, tomatoes, broccoli, jicama and thin sliced bell pepper. They can't get enough, they gobble it. If you thin it out with a little more buttermilk it makes a very good faux ranch dressing.
That and pickled veggies, you can eat as much as you like, and if you flavor them right, they are so satisfying.
mb! Sorry just saw your post!
Which recipe? I have a few, hehe!
The pickled ones I bought at the little Mexican deli market were very hot. I have a recipe for Mexican pickled veggies I just need to find it.
But this one is for what was called "PanAsian" I made them with the Pork satay, and then made these again and this time with more veggies
I used red bell pepper, carrot, onion, cucumber, jicama serrano chilies, radish and I thing that was it. But you can use whatever you like. It has mint which gaves it a nice flavor. You might want to double the recipe, it went so well with pork.
1 red bell pepper cut into strips
2 carrots cut thin on a long diagonal slice
1 cup cauliflower floretes
1/2 cup whole small radishes - daikon is better!
1 cup of peeled cut into strips jicama
2 serrano chilies - cut into strips- I put seeds into it too
1 Cup rice vinegar
1 Cup lightly packed mint
1/3 Cup sugar - rice vinegar is sweet on its own so use to your tastes
1/2 tsp salt -kosher
Place the veggies in a large bowl Bring vinegar, mint sugar and salt to a med boil stirring until you dissove the sugar.
let it cool completely
Strain the syrup over the veggies, placed in the fridge for 2 hours in a Qt sized glass jar. But you will need a half gallon size for double. These were so good!
Make gazpacho by putting a couple of tomatoes, a green pepper, a cucumber, and half an onion through the Cuisinart until coarsely chopped (peel tomatoes and cucumber first). Then mix with a big can of tomato juice and season with a couple of spoonfuls of olive oil and vinegar, salt, garlic powder, cumin or chili powder, and a little hot red pepper. Chill at least 24 hours and serve ice-cold. Just about the only calories are in the olive oil but that tiny amount in about half a gallon of gazpacho doesn't add up to many calories per portion so this is almost a "free food".
I'm all about dessert... I take pumpkin filling from the can, add in fat free cool whip, tons of cinammon and spices, along with Slenda and whip up nice and fluffy (all to tast). Fill a pie tin lined with low-fat graham crackers you've packed in and voila - a total pass for pumpkin pie! You can even do individual ramikans to make it more special!
One easy trick is to remove salt from cooking, it might be bland but once you get used to less salt in your food you stop putting it on everything.