When trying to lose weight, it’s important to cook the right foods. Trying to eat healthy does not mean living on a Spartan diet! Here are some recipes to give you some ideas about the food you can cook:
(Makes about 12 cups of fresh, healthy cereal for breakfast)
1 cup flax seeds
2 cups wheat germ
4 cups peanuts
2 cups sunflower seeds
4 cups rolled oats
1/4 cup oil
1/4 cup maple syrup
Use a food processor or blender to grind up seeds and nuts together. Mix everything on to an oven tray.
Bake for one hour at 350degrees. Mix every 20 minutes.
Use other kinds of nuts that you prefer. You can use walnuts, hazel nuts, almonds or cashews. If you don’t have a food processor, you can leave the nuts whole.
(Makes 4 – 6 large pancakes)
1/2-3/4 cup chopped fresh fruit (peaches, blueberries, apples, strawberries, cranberries, etc.)
Pinch of cinnamon (optional)
1 cup soy milk or water
1 Tbsp oil
1 cup whole wheat flour
2 tsp baking powder
1 Tbsp sugar (optional)
Pinch of salt
Mix the dry ingredients, and mix the soy milk or water separately.
Heat a lightly-oiled fry pan.
Combine both wet and dry ingredients and fold in the fruit.
Ladle carefully onto the fry pan. Fry on both sides.
Try different fruits or other kinds of flour such as wholemeal or bulgur.
Roasted Tomato Soup
3 Tbsp. chopped fresh basil
1 1/2 tsp. olive oil
1 clove garlic, minced
salt & freshly ground black pepper to taste
8-10 ripe tomatoes (3 lbs.), cored, halved and seeded
2 red onions, chopped
3 cups defatted reduced-sodium chicken stock
Heat a boiler, and spray an oven tray with cooking spray. Place the tomatoes on the tray and broil for about 10 minutes, till the skins are blister. Let it cool, and then remove the skins.
Meanwhile, heat oil in a medium fry pan; add onions and saute for 5 minutes. Add garlic and saute for another 5 minutes, till onions are very soft. Stir in tomatoes and cook for another minute. Use a food processor or blender to mix till smooth, and then return ingredients to the saucepan.
Stir in the chicken stock and bring all ingredients to boil. Simmer for another 5 – 10 minutes on reduced heat. Remove the ingredients from heat and stir in basil. Season with salt and pepper and refrigerate till chilled.
Scrambled Tofu and Vegetables
(Serves 2 – 3)
2 blocks firm tofu (500 g/16 oz)
2 carrots, sliced
3 green onions, chopped fine
1/2 tsp turmeric
Salt and pepper to taste
2 green onions, sliced for garnish
2-3 Tbsp light oil (sesame, canola, etc)
1 celery stalk, sliced
Heat oil in a frying pan, and add the carrots and celery. Add green onions with turmeric and saute for 2 – 3 minutes. Crumble in tofu and mix with the sauted vegetables. Season with salt and pepper. Cook for another 3 – 6 minutes. Serve with sliced green onions.
Add different vegetables, such as sliced mushrooms, fresh basil and green or red peppers.
Salmon with Pepita-Lime Butter
1 pound salmon fillet, skinned and cut into 4 portions
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons unsalted pepitas (see Tip)
1 tablespoon olive oil
1/2 teaspoon freshly grated lime zest
2 tablespoons lime juice
1/4 teaspoon chilli powder
Toast pepitas, and mix in a small bowl with olive oil, lime juice, lime zest and chilli powder.
Coat a frying pan with cooking spray and heat. Season salmon with salt and pepper and cook till browned. Fry each side for 2 – 4 minutes.
Transfer salmon to a plate. Add the oil and pepita mixture to the pan and heat. Serve over the salmon.
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