Nutrition

This is the Recipe that helped me finally lose weight

Susy WulfFebruary 3, 20224 mins read

You don’t have to lose weight if you love the food you eat. Women participating in the 2018 Woman’s Day Live Longer and Stronger Challenge have lost weight by replacing starchy, processed foods with healthier options. Joy Bauer, R.D.N. is a WD contributor who helps them make long-term lifestyle changes without compromising on flavor. Enjoy their favourite healthy dishes.

Veggie Stir Fry

Addison Iboyi is often late getting home after picking up Aniya, her younger sister, from school. She tries to cook quick meals. Low-carb vegetable stir fry is her go-to meal. She sautees diced onions in olive-oil cooking spray, and then pan sears the breasts of boneless, skinless chicken breasts. She then removes the chicken from pan and cuts it into smaller pieces. She then sprays some olive oil cooking spray on the same pan and adds a bag of pre-cut cauliflower, carrots, broccoli and carrots. She then cuts the vegetables and adds fresh red and yellow bell peppers. She season the vegetables with Mrs. Add onion powder or garlic to the pan. She then puts the chicken back in the pan and drizzles a bit of teriyaki glaze over it. Finally, she lets everything cook for a while longer. Addison Iboyi states, “I don’t let vegetables sit for too long to preserve their nutrients.” She can make a full meal in just 15 to 20 mins.

Burrito Bowl

Arnold loves to make a healthier version Chipotle’s burrito box — she uses cauliflower instead rice, more vegetables instead of meat and no sour milk at all. After browning the onions in olive oil she adds cauliflower, asparagus, and half a cup organic low sodium pinto beans. She also adds a pinch of garlic powder. After the vegetables and beans have been cooked, she adds shredded salad greens and 2% shredded cheddar cheese to top them off. “I get my burrito bowl fix. It’s still quite filling! Arnold agrees.

Stuffed Peppers

Hoffman cooks five nights per week and plans her meals a day ahead. Stuffed peppers are now her favorite meal. She removes the tops and seeds from the whole green peppers and fills the peppers with raw cauliflower rice and diced zucchini. To make the peppers moist, she adds just enough pasta sauce. Next, she adds half a cup water to the peppers and then covers them with foil. The peppers are baked at 350°F for 45 minutes. Tina says, “I love how all the flavors combine with peppers.”

Spaghetti Squash

Christie uses tomato sauce and ground turkey to make spaghetti. She swaps starchy pasta out for nutritionally-rich spaghetti squash and vitamin A. She first browns the ground turkey in an oven. After browning the turkey, she adds Ragu Garden mixture sauce, black olives and mushrooms to the pan and simmers it for around an hour. She adds a cup water to the bottom of the instant pot while the sauce is cooking. She then cuts the spaghetti squash in half and places them on the trivet of her instant pot. The meat is then drizzled with olive oil and season them with salt. She closes the lid, and she sets the meat for manual pressure cooking for 8 minutes followed by natural release for 8 more minutes. After it is done, she uses her fork to scrape the skin off the meat. She loves the mild flavor of spaghetti squash, so she also enjoys it with Parmesan cheese and grilled chicken. It’s been added to her morning omelets, she says. Jones says, “It’s an easy way to add more vegetables to your diet without making a lot sacrifices.”

Eggroll in a Bowl

Oakley cooks ground chicken breast in olive oil spray in a skillet to make healthier eggrolls. Next, she adds chopped scallions, fresh ginger, low sodium soy sauce and Marketside’s kaleslaw. Cover the skillet with a lid and let the coleslaw wilt. If she craves more crunch, she will sprinkle almond slivers and chestnuts over the top. Oakley says that it feels healthy, even though it tastes different. Oakley says, “If I have to slow down due to my fast eating habits, I will try to eat it with chopsticks.”

Susy Wulf
author

Susy Wulf is a journalist, copywriter, editor and journalist. She has a BA degree in English from Monmouth University, and a MA in Global Communications (American University of Paris).

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