Modify Your Recipes for Weight Loss

Roast Chicken Breasts with Garbanzo Beans, Tomatoes and Paprika is a delicious recipe. For dinner or lunch it will be a crowd pleaser, but it may not be pleasing for your weight-loss efforts. This recipe calls for chicken on the bone with the skin. This is why, per serving, this recipe has 405 calories and 24 grams of fat; a nutritional profile of this recipe is available.

To make this recipe weight-loss friendly use chicken breast without the skin. Per serving this meal will now be 385 calories and 18 grams of fat. When reading a recipe always look at the way that you can make it work for you. Ingredients can be replaced or reduced to fit into your daily plan, so you can continue to eat delicious food, without ruining the hard work you've put into losing weight.

Photo by: Lisa Hubbard

Poaching for Low-Fat Meals

Poaching is a way to cook food by simmering it in water, wine or broth. This way of cooking helps keep food moist and helps prevent it from falling apart. This way of cooking also helps in preparing low-fat meals that will help you stick to your weight loss plan.

Poached Scrod with Herbed Vinaigrette is an easy to prepare dish that can fit into all meal plans. Per serving there are 318 calories, 15 grams of fat and 3 grams of carbs. A  nutritional profile of this recipe is available. Each serving of the dish serves 8 ounces of fish. You can reduce the amount of fish to fit into your plan and will cut down on the calories.

You can substitute halibut, flounder or tilapia for the cod in this dish. Don't forget to save this recipe to your Nutrition Data Pantry.

7-Ingredient, Lo-Carb Meal

Poached Scrod with Herbed Vinaigrette is easy to prepare. With only 7 ingredients you will be at ease in getting the meal ready for you friends or family. If you can not find scrod, or prefer a different type of fish, you can prepare this recipe with sole, flounder or talapia as well.

With 318 calories and 3 grams of carbs per serving this can fit into any weight loss plan. To add fiber to this meal, to help keep you satisfied, you can add a side of grilled vegetables or a serving of brown or wild rice. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

A High Protein, Satisfying Soup

Soup is usually a filling dish, but may not always keep you feeling satisfied. Umbrian Fish Soup (tegamaccio) though, definitely will. With 33 grams of protein per serving you will feel satisfied and this will help you stay on track with weight loss. Per serving there are also 422 calories and 13 grams of carbs so if you are following a low-carb lifestyle you can fit this into your meal plan. A nutritional profile of this recipe is available. Analysis does not include toasts.

If you would like to reduce the amount of fat in this dish you can decrease the amount of oil to 1/4 cup. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Chinese Broccoli Makes a Great Low-Cal Side-Dish

Chinese Broccoli is an easy to make side dish that goes great with chicken, fish or meat. It can also be a vegetarian main dish if you add additional nuts or some tofu. If you can't find Chinese broccoli you can use Broccolini.

Not only is this dish low in calories, but is low in carbs and high in fiber as well. Additionally there are 6 grams of protein per serving which is equivalent to 1 ounce of animal protein. Per serving this dish has 159 calories, 10 grams of carbs and 4 grams of fiber. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Marcus Nilsson

Low-Carb Chicken Stir Fry

Preparation for Spicy Stir Fried Chicken and Greens with Peanuts can start in the morning with marinading the chicken. When you return home, from your day at work, all you have to do is get your skillet hot and get cooking. In 20 minutes you will have this meal on your table.

Per serving there are 379 calories, 10 grams of carbs, and 4 grams of fiber. A nutritional profile of this recipe is available. To decrease the amount of fat in this dish you can reduce the amount of oil or you can use nuts that were not roasted. Don't forget to save this recipe to your Nutrition Data Pantry.

A Delicious Mother's Day Dinner

Celebrate Mother''s Day with a fantastic, low-carb dinner that everyone will enjoy. Steak with Olives, will be ready, from start to finish, in 30 minutes.

Depending on the meal plan you are following you can add a variety of sides to this dish: a mixed green salad, steamed or roasted vegetables, sweet potatoes or wild rice. As to not ruin your weight loss efforts have fresh fruit or sorbet ready for dessert.

A  nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

Some Good Rules to Eat By

Michael Pollan is the author of In Defense of Food: An Eater's Manifesto. In this book Pollan writes about how food is now created by science as opposed to being only created by nature.  Besides eating what Pollan calls "edible food-like substances" he addresses that we not really eating, as we consume food in front of the TV, in the car and more often, alone.

In Defense of Food gives you ways to come back to eating real food and returning real, sit down and enjoy your meal times. These basic ideals are easy ways to help you reach your healthy weight. Follow Pollan's rules to eat by to help you start off on a weight loss plan or to make some basic changes to a healthier way of living.

Introduce new and exotic fruits to your diet for an antioxidant boost

We all know that fruits are good for us. They are low in calories and high in fiber which can help you with your weight loss. Fruits are also full of vitamins, minerals and antioxidants. Spring and summer months are a great time to try some fantastic fruits.

Prevention.com shared some exotic fruits for their readers along with the amazing health benefits each one provides. So instead of eating one more banana or apple try fresh figs, lychees, guavas, Asian pears, and papayas.

Here are some recipes from Epicurious.com to help you add these new foods to your diet:
Fresh Summer Fruit in Ginger Wine Syrup
Asian Fruit Salad with Papaya-Mint Sauce

Figuring Out the Farmers' Market

Recently I was at the Farmers' Market in Union Square in New York City. It is a beautiful market and as the weather gets warmer the variety of produce, breads, and cheeses are abundant. It was a bit overwhelming  walking through the market with so much variety and trying to understand what was different about each farmer's product, but it was a fun experience as well.

After this trip to the market I came across a post on Mark's Daily Apple with tips on how to shop a farmers' market. There are some great tips, which I will use on my next trip to the market, along with a brief video giving more of an explanation of how to have a great farmers' market experience.

A Low-Cal Side Dish

Sometimes food can get boring when you are trying to lose weight. Adding a new food to your menu helps add some excitement back to meal-time. Sauteed Dandelion Greens is definitely a tasty and nutritious addition that will become a regular part of your meal plan.

Per serving there are 198 calories, 16 grams of carbs and 6 grams of fiber. A nutritional profile of this recipe is available. To reduce the amount of fat in the dish you can cut the oil down to 1/4 cup. This side goes great with chicken, meat or fish and can also be a vegetarian main dish by adding beans or tofu. Don't forget to save this recipe to your Nutrition Data Pantry.

Low-Carb Stir-Fry

Beef and Napa Cabbage Stir-Fry is an easy to prepare meal. From start to finish you can have this ready and on your table in 30 minutes. As a time saving tip you can buy shredded cabbage so it's all ready to go when it's time to start cooking.

Per serving there are 309 calories and 10 grams of carbs. A nutritional profile of this recipe is available. If your daily plan allows for it you can add 1/2 cup of brown rice, soba or rice noodles to this dish. Chicken breast is also a great alternative to the beef and will cut down on the calories and fat. Don't forget to save this recipe to your Nutrition Data Pantry.

Adding more beans to your diet

Earlier this week I wrote about the Mediterranean diet and how grains and legumes are the body of the diet. Beans, which are part of the legume family, are low in calories and fat and high in fiber beans pack a huge nutritional punch. At HealthCastle.com they shared some key nutritional benefits, as well as, some easy ways to add beans into your diet.

Here are some bean recipes from Epicurious.com to try:
Pinto Beans with Chiles
Tuscan White Bean Salad with Spinach Olives and Sun-Dried Tomatoes
Curried Lentil and Spinach Soup

Weekend Cooking for the Week

Weekends are a great time to start thinking about what meals you are going to prepare for the week. Plan out a menu, make a grocery list, and get cooking so you have all the healthy food you need at your disposal. Use the weekend to make the dishes that may take longer to prepare. You can freeze these items so all you have to do is re-heat on those busy nights.

Cabbage and White Bean Soup with Sausage is a low-cal, high-fiber soup that makes a great lunch or lite dinner. Per serving there are 244 calories and 5 grams of fiber. A nutritional profile of this recipe is available. Freeze this soup in individual containers so you have your meal portioned out and ready to go. Don't forget to save this recipe to your Nutrition Data Pantry.

Quick and easy as well as low-cal and low-fat

Asian Chicken and Water Chestnut Patties will be on your dinner table in 20 minutes. Each serving has 161 calories and 3 grams of fat. This is a dish that can fit into any weight loss plan. If you are following a low-carb lifestyle this dish will also work for you with only 4 grams of carbs. A  nutritional profile of this recipe is available.

This meal is low in fiber, but to increase it, you can add a side of steamed broccoli (or other vegetable), a side salad, or a 1/2 cup serving of whole grain rice or pasta. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

Mediterranean Diet - Wine and Exercise

Wine is traditionally drank with meals, never recreationally, in Mediterranean countries. There are many studies of the health benefits of drinking red wine in moderation. If you are at risk for alcohol-related problems, or pregnant, you should forgo wine and replace it with fruits and vegetables.

The Mediterranean diet recommends a glass of wine a day. Remember that a serving of wine is about 4 ounces so be aware since the glass you get in a restaurant can be up to 8-10 ounces. If you are using the Mediterranean diet to help with weight loss you can eliminate drinking alcohol to help reduce the amount of calories you consume in a day.

Mediterranean Diet - Dairy and Eggs

For the Mediterranean diet diary is not as big of a part as it is with the American diet. Although calcium, an important mineral for bone strength, comes from dairy foods, those living in Mediterranean countries consumed their calcium from plant foods like dark green vegetables, figs, seeds, almonds, tofu and white beans.

The Mediterranean diet recommends 2 servings (or more depending on your needs) per day of dairy foods. A serving equals 1 cup of low-fat or nonfat milk or yogurt or 1 ounce of low-fat cheese.

Mediterranean Diet - Meat, Poultry and Fish

The Mediterranean diet, leans heavily towards a vegetarian-type diet. The majority of foods are plant based, but it still incorporates animal proteins, just in smaller amounts than we are usually accustomed to.

It is recommended that about 8-ounces fish be eaten weekly. Depending on your your daily needs will determine if you should consume between 1-4-ounces of another lean meat. Choose animal products such as fish, lean white-meat chicken, and lean cuts of beef.

Mediterranean Diet - Grains and Legumes

Grains and legumes are what makes up the body of the Mediterranean diet. Grains are at the bottom of the Mediterranean pyramid, suggesting 8 or more servings of whole-grain breads, pastas, rice, and cereals. You can make these grain dishes even better by adding legumes, nuts, seeds or vegetables.

The Mediterranean Diet - Eat Your Fruits and Veggies

Yesterday I wrote about the healthy fats that are part of the Mediterranean Diet. Today brings up a reoccurring theme, which is part of the Mediterranean Diet and also a key component to weight loss; eating your fruits and veggies.

The Mediterranean Diet suggests that you eat an abundance of fruits and vegetables. It encourages eating up to 10 servings a day. Fruits and vegetables are high in nutrition and provide antioxidants, vitamins and minerals. Another benefit is that they are low in calories and high in fiber and water content which helps you feel full. Here are some suggestions for getting in your fruit and vegetable servings:

The Mediterranean Diet

Elaine recently posted about how monounsaturated fats may promote weight loss . The Mediterranean Diet is part of the same thought process. It promotes olive oil as the primary source of fat as well as consuming nuts and seeds.

All olive oils contain monounsaturated fats, but look for "virgin" or "extra virgin" since they are less processed. Use olive oil in cooking, salad dressings or to dip whole grain bread in, but remember to use in moderation because of the high caloric content.

Nuts are also high in fat, but tree nuts, such as walnuts, pecans and almonds are low in saturated fat. Since nuts are high in fat you should limit yourself to a handful a day. Look for raw or natural nuts and avoid ones that are roasted or heavily salted. Use natural nut-butters to avoid trans-fats.

A high-fiber, high-protein vegetarian soup

Soup is usually associated with winter, but it can still be an easy, and satisfying spring dish. Curried Lentil and Spinach Soup, which is high in fiber and protein, makes a great lunch or dinner. This soup can me made up to one day ahead and also frozen in individual portions to have on hand. Per serving there are 537 calories, 38 grams of fiber and 34 grams of protein; a nutritional profile of this recipe is available.

If you feel that the calorie level of this dish is too high, or that you won't feel full with just a bowl of soup alone, make this recipe 6 servings instead of 4. This will bring each serving to 357 calories with 25 grams of fiber and 22 grams of protein. Add a nice slice of whole-grain bread or a side salad, as your daily plan allows, and you'll have a delicious and filling meal. Don't forget to save this recipe to your Nutrition Data Pantry.

Keeping Up with Going Green

Even though Earth Day was this past Tuesday, I noticed on many news shows, that this whole week was dedicated to going green. Here is another "green" recipe for you to try - Orecchiette with Cannellini and Broccoli.

This vegetarian recipe is high in fiber, 10 grams per serving, which will help you feel satisfied so you can stay on your path to weight loss. Each serving also provides 21 grams of protein, which is equivalent to eating 3 ounces of animal protein. This will help play a part in keeping your diet healthy as well as our planet. Don't forget to look at your local farmer's markets for some of the ingredients in this recipe, it's just another way to keep going green.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Ratatouille is an easy way to get in your high-fiber veggies

Ratatouille is a stewed vegetables dish that can be a side dish to any protein or grain. It can also be a meal on its own. It is low in calories, high in fiber, and is an easy way to get in some of your vegetable servings.

Monkfish with Ratatouille is an easy to prepare, one dish, meal. Each serving has 305 calories and 7 grams of fiber; a nutritional profile of this recipe is available. Since ratatouille can go with so many different things try doubling the recipe so you have leftovers. You can use the ratatouille for tomorrow's lunch mixed with some quinoa or whole-wheat pasta or even for tomorrow's dinner with baked or roasted chicken. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Ann Straton

Easy prep, low-calorie meal

Fish Fillets in Parchment with Asparagus and Orange is easy to prepare since it is all done in parchment paper. This makes for an easy clean-up as well. The combination of these ingredients bring to you a low-cal, low-fat and low-carb meal. A nutritional profile of this recipe is available.

An easy plan ahead tip is to get the fish ready a few hours in advance so when it is time to cook all you have to do is just place the fish in the oven. A great side to this dish would be a serving (1/2 cup) of whole grains, such as bulgur wheat, mixed with slivered almonds and dried cherries (use 2 tablespoons of each per person). Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Coral von Zumwalt

A vegetarian dish for Earth Day

Happy Earth Day! Both Monica and Elaine have written about how to make an impact on our planet through diet. What has come up again and again is moving away from animal products and trying vegetarian food.

Vegetarian Cassoulet is a hearty and healthy vegetarian meal to try in honor of our planet. Per serving there are 12 grams of fiber and 16 grams of protein. So even the biggest carnivore will feel satisfied after this meal. A nutritional profile of this recipe is available.

Don't forget to save this recipe to your Nutrition Data Pantry so you can try, as Elaine suggested, a "Veggie Day" once a week.
Photo by Romulo Yanes

Try walnut oil to add new flavor to your salads

I came across this Beet, Ricotta, and Arugula Salad with Walnut Oil from the Flying Trapeze and decided to give it a try. Since Elaine has been posting a lot about the importance of eating vegetables I was excited to find a new salad recipe that would have more flavor than olive oil and vinegar could provide.

I was not sure about the walnut oil, since it can be quite expensive, but it was worth it. The combination of flavors really made this salad taste great and since walnuts are high in omega-3s I was also getting some heart healthy fats into my diet. Just a little bit of walnut oil goes a long way. This salad recipe calls for 2 teaspoons per serving which is an easy and delicious way to get in your fat serving each day. Besides salad dressings walnut oil works well in marinades, dips and baking.

A nutritional profile of this recipe is available.

A low-cal, Asian inspired meal

Steamed Chicken with Black Mushrooms and Bok Choy is a delicious meal with only 282 calories and 12 grams of carbs per serving. This Asian inspired dish may take longer to prepare than ordering in from your local restaurant, but at least you are the one in control of the preparation allowing yourself to stay on your weight loss plan. A nutritional profile of this recipe it available; don't forget to save this recipe to your Nutrition Data Pantry.

The combination of mushrooms and bok choy can help you reach your goal of the minimum 5 servings of fruits and vegetables a day. To read more about the importance of eating your veggies read Elaine's post from earlier this week.

Photo by: Romulo Yanes

Add a low-calorie spiced soup to the mix

Even though the weather is spring-like, having soup can still be an option at mealtime. Stick to broth based soups or soups prepared with lots of veggies to help fill you up with minimal calories. Indian Spiced Carrot Soup, prepared with a low-sodium chicken or vegetable broth, can be a mid-afternoon snack, a satisfying lunch or a great starter for dinner.

Per serving there are 163 calories, 8 gram of fat and 4 grams of fiber. This is an easy to make recipe that is sure to fit into your daily plan. A nutritional profile of this recipe is available; don't forget to save this recipe to your Nutrition Data Pantry.

A hearty high-fiber salad

Salads are great for lunch and can also be a nice, easy meal to have for dinner. Making sure that you are satisfied after your salad is just as important as the ease in preparing it. Mediterranean Salad, which has 8 grams of fiber and 12 grams of protein, will fit this bill. A nutritional profile of this recipe is available.

This salad will help you get in some of your vegetable servings along with a nice portion of lean protein. Both of these are a great combination for weight loss. You can try other protein options for this salad such as grilled chicken breast or tuna. A great time-saving tip is to double this salad recipe so you have leftovers for lunch or a snack. Don't forget to save this recipe to your Nutrition Data Pantry.

Low in calories and carbs and full of great flavor

As a side dish or a main course you will enjoy this colorful and tasty dish. Zucchini Rice Gratin is a variety of vegetables baked with an assortment of flavors, from garlic to Parmigiano-Reggiano cheese. Each serving will surprise you with only 259 calories and 16 grams of carbs per serving; a nutritional profile of this recipe is available.

This dish makes a great side for grilled or broiled chicken or meat. As a main dish just add a side salad, but watch the amount of dressing you use. Remember to save this recipe to your Nutrition Data Pantry and don't forget to take your leftovers for tomorrow's lunch.

Photo by Romulo Yanes

A different thought on breakfast

I have always been part of the group that believes that you must eat breakfast shortly after you wake. It is, of course, the most important meal of the day. Well, recently I read an article that thinks very differently about eating breakfast, which got me thinking differently about how I approach my morning meal.

Cari Corbet-Owen, who is a Clinical Psychologist and a guest writer for the Diet Blog, believes that we need to take a new look at the meal that is supposed to be our break-fast. Cari believes that we need to look at our hunger and energy levels before we eat breakfast. We should also look at what the researchers say about breakfast and see if they apply to us. Take a look at what Cari has to say.

Remember that all of our bodies are different and respond to weight loss in different ways. Using the Nutrition Data Tools and changing how you look at eating may help you in reaching your weight loss goals.

Enjoy a low-cal vegetarian meal

Sometimes a meat-free meal is a nice change, but you still want to feel satisfied after you're done eating. An easy to prepare dish that will do that for you is Sauteed Greens with Cannellini Beans and Garlic. Per serving there are 269 calories, 6 grams of fiber and 10 grams of protein; a nutritional profile of this recipe is available.

The combination of fiber and protein will keep you feeling full, without getting overstuffed. If you daily plan allow for it add 1/2 cup of brown rice or other whole grain to this meal. It will be a great addition to this delicious dish. Don't forget to save this recipe to your Nutrition Data Pantry.

A low-calorie, low-fat, high-fiber, no-cook meal

With the warmer weather here eating salads becomes more common. Instead of getting stuck in a salad rut try Smoked Turkey, Black Bean, Bell Pepper and Corn Salad.

This no-cook, easy to prepare meal is great for lunch or dinner. You will definitely enjoy this colorful and filling salad that can fit into any weight loss plan. Per serving there are 274 calories, 6 grams of fat and 8 grams of fiber. A nutritional profile of this recipe is available.  Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Ann Stratton

Eating pasta while working on weight loss...definitely.

Many people think pasta is something you need to stay away from when working on weight loss. The reality is, that it is not the pasta that's the problem, it's the serving size and the sauce that ruin your hard work. When you are out at a restaurant you may get up to 1 pound of pasta when you order your dish - that is actually 8 servings. If the sauce you got to top your past is anything other than a tomato based sauce you can add up to 1,000 calories to that whole meal. One great idea is to have your pasta at home and make your own healthy sauce.

Pappardelle with Vegetable Bolognese is a high fiber, high protein dish that combines a 3 ounce serving of pasta with a tasty vegetable sauce. The combination of vegetables and spices makes this a flavorful meal that you will enjoy and it will definitely fit into your daily plan.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry because this easy to prepare meal will be one that you make again and again.

Photo by: Romulo Yanes

A high-fiber, protein filled breakfast

Start off your weekend with a satisfying breakfast. Artichoke and Mushroom Frittata has 14 grams of fiber and 20 grams of protein  which will help keep you energized throughout your busy day. A nutritional profile of this recipe is available.

This recipe, which can be served warm or at room temperature, makes a great family breakfast or works well with an assortment of brunch items. No matter how you serve it everyone will enjoy this healthy breakfast. If it fits into your daily plan add a slice of whole grain bread to your frittata; just remember spread it with jelly instead of butter. Don't forget to save this recipe to your Nutrition Data Pantry.
Photo by: Coral von Zumwalt

Dining out tips - getting ready to order

Yesterday I gave you some tips to think about for when you are getting ready to go out to a restaurant. Here are some easy tips to help you stick to your weight loss plan when it is time to order.

• Start with soup or salad. Order a salad with dressing on the side or a broth based soup to start. This will start filling you up so you don't over-eat once your meal arrives.

• Avoid the bread basket. Bread and butter calories can add up fast so do your best to avoid snacking on it before your meal arrives. Drink some water, talk to your company, or, if you have to, ask the waiter to take the basket away.

• Go for grilled. Steak, chicken or fish grilled is your best option when dining out. Also look for broiled, roasted or steamed dishes. Don't forget to ask for sauces on the side or look for low-fat marinades or salsas.

• Skip or split dessert. After your meal if you are satisfied then skip dessert. If you must have something sweet, then order a dessert and split it, allowing yourself a few bites of a decadent treat.

• Watch out for alcohol. Drinking your calories can add up very quickly. People also have a tendency to overeat or misjudge portions and healthy options while drinking. Order a club soda with lemon and it will look like you have a cocktail, but without the calories. If you do want to have a drink order wine and wait for your meal to arrive to enjoy it.

Dining out tips - before you even get to the restaurant

Before you even pick the restaurant you are going to you should do some research and planning of how you are going to enjoy your meal while sticking to your weight loss plan. Here are some before you go tips:

• Find out what is on the menu before you make your plan. You want to make sure you have healthy options so you can enjoy your time out and stick to your weight loss plan. See if the restaurant has their menu online so you can decide on what you are going to order before you even get there.

• Plan to share your meal. Most restaurants serve portions that are 2-3 times more than what a serving size is. So split your meal with a friend or ask the waiter to wrap up half so you have leftovers for the next day.

• Think about ordering 1-2 healthy appetizers for you meal. You will get a variety of options and the serving sizes will be smaller.

• Now matter what your order make sure to ask for it the way you want it. If you want more vegetables or a baked potato instead of fries don't be afraid to ask. Restaurants are very accommodating to the needs of people looking to lose weight so let your waiter know exactly what you would like.

Tomorrow I will give you some easy suggestions for what to do when you are at the restaurant and getting ready to order your meal

A 30-minute, low-carb meal

30-minute meals have become a trend. When coming home from a long day at work you want to prepare dinner quickly, yet still have something that helps you stick to