Healthy, Five Ingredient Recipes!


recipe headline

Life at home might seem a lot busier for some now that school is back in session. It can be hard to find the time to grocery shop and plan out a good meal. Here are some great meal ideas that only require five ingredients, making them much faster and easier to prepare!

5- Ingredient Mexican Quinoa Stuffed Peppers

 

5-Ingredient-Mexican-Quinoa-Stuffed-Peppers-11-1

 

https://www.gimmesomeoven.com/5-ingredient-mexican-quinoa-stuffed-peppers/

This recipe uses fresh ingredients and quinoa, which is a great source of fiber and a great substitute for those wishing to avoid gluten!

Ingredients:

  • 6 medium bell peppers (any color), tops cut off and cores removed
  • 1 package Morningstar Farms Chipotle Black Bean Crumples, cooked according to package instructions
  • 3 cups cooked quinoa
  • 2 cups (8 ounces) freshly-shredded Pepper Jack cheese
  • 1 cup good-quality salsa (I used a salsa verde with corn)
  • optional toppings: chopped fresh cilantro, diced avocado, extra cheese

Directions:

 

 

 

 

 

 

In a large mixing bowl, stir together the cooked black bean crumbles, cooked quinoa, 1 1/2 cups shredded cheese and salsa until combined.  Spoon the mixture evenly into the cavities of the six bell peppers.  Sprinkle the tops with the remaining 1/2 cup shredded cheese.

Bake uncovered for about 25-30 minutes, or until the peppers are cooked and soft and the cheese is all melted.  Serve immediately, topped with optional toppings if desired.

 

 

Roast Chicken and Sweet Potatoes

 

chicken sweet potato

http://www.eatingwell.com/recipe/250549/roast-chicken-sweet-potatoes/

This delicious chicken recipe doesn't need a lot of ingredients but packs in a lot of flavors. Sweet potatoes are a great source of fiber, iron, and calcium, and also have beta-carotene, which is an antioxidant!

Ingredients

    • 2 tablespoons whole-grain or Dijon mustard
    • 2 tablespoons chopped fresh thyme or 2 teaspoons dried
    • 2 tablespoons extra-virgin olive oil, divided
    • ½ teaspoon salt, divided
    • ½ teaspoon freshly ground pepper, divided
    • 1½-2 pounds bone-in chicken thighs, skin removed
    • 2 medium sweet potatoes, peeled and cut into 1-inch pieces
    • 1 large red onion, cut into 1-inch wedges

Directions

  • 1 Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.
  • 2 Combine mustard, thyme, 1 tablespoon oil and ¼ teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
  • 3 Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
  • 4 Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

 

Salmon and Asparagus in Foil

 

5-ingredient-dinner-salmon

https://www.cookingclassy.com/salmon-and-asparagus-in-foil/

 

This simple salmon recipe uses fresh dill an asparagus for a delicious, healthy, and filling meal.
 
Ingredients

 

 

 

  • 4 (6 oz) skinless salmon fillets
  • 1 lb asparagus, tough ends trimmed

 

 

  • 2 1/2 Tbsp olive oil
  • 2 cloves garlic, minced, or chopped fresh thyme, rosemary or parsley

 

 

 

Instructions

 

 

  1. Preheat oven to 400 degrees. Cut four sheets of aluminum foil about 14-inch long. Divide asparagus into 4 equal portions (about 8 spears per foil packet) and layer in center of each length of foil.
  2. In a small bowl stir together oil with garlic. Drizzle 1 tsp of the oil over portion of asparagus then sprinkle with salt and pepper. Rinse salmon and allow excess water to run off, then season bottom of each fillet with salt and pepper. Layer fillets over asparagus.
  3. Drizzle top of each salmon fillet with 1 tsp of the olive oil mixture and season top with salt and pepper to taste. Top each with about 2 sprigs dill and 2 lemon slices (if using fresh thyme or rosemary use about 3/4 tsp per each if using parsley use 1 1/2 tsp).
  4. Wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose.
  5. Place foil pouches in a single layer on a baking sheet. Bake in preheated oven until salmon is cooked through, about 25 – 30 minutes. Unwrap and serve war

 

Shrimp and Quinoa Salad

 

 

 

 

 

RU237141

https://www.bhg.com/recipe/shrimp-and-quinoa-salad/

This shrimp and quinoa salad is the perfect, light and refreshing meal that is easy to prepare and convenient when you don't have a lot of ingredients on hand.

Ingredients

  • 12 ounces fresh or frozen large shrimp
  • 1 cup quinoa
  • 2 cara cara oranges
  • 3 tablespoons white balsamic vinegar
  • 1 5 ounce package baby spinach or arugula
  •  
  • Directions

    1. Thaw shrimp if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp and pat dry with paper towels. Thread shrimp on four 8-inch skewers.* For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 4 to 6 minutes or until shrimp are opaque, turning once halfway through grilling.**
    2. Meanwhile, rinse quinoa; drain. In a medium saucepan bring 2 cups water to boiling. Add quinoa. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until water is absorbed. Remove from heat.
    3. Finely shred 1 teaspoon peel from 1 orange; set aside. Using a paring knife, cut remaining peel and white pith from oranges; discard. Holding an orange over a very large bowl to catch juices, cut segments from orange (set segments aside). Squeeze juice from membranes into bowl. Repeat with remaining orange. Stir in finely shredded orange peel, balsamic vinegar, 1/4 teaspoon salt, and 1/4 teaspoon ground black pepper. Add shrimp, quinoa, and spinach; toss gently toss to combine.
    4. To serve, divide salad among four shallow bowls or dinner plates. Arrange orange segments evenly on top.

     

     

     

     

     

 

5-Ingredient Mediterranean Pasta Salad

 

WITH_J_1

http://www.realfoodwholelife.com/blog/5-ingredient-mediterranean-pasta-salad-recipe

If you're feeling a craving for pasta, this delicious mediterranean dish is simple to prepare, with most ingredients only needing a quick chop.

Ingredients

8 oz pasta (gluten-free or whole wheat, any shape)

1 12-oz jar artichoke hearts, drained

1 1.5-oz jar sun-dried tomatoes in oil, drained

1 12-oz jar kalamata olive, drained and roughly chopped

2 tablespoons extra virgin olive oil

2 tablespoons white balsamic vinegar (regular is fine, too)

¼ teaspoon kosher salt

Optional Add-Ins

Chopped flat leaf parsley, thinly sliced red onion, chopped cherry tomatoes, chopped cucumber, baby spinach, baby arugula, cooked crumbled sausage, shredded rotisserie or roasted chicken, one can of drained and rinsed chickpeas, one can of drained tuna, crumbled feta cheese.

Instructions

1. Bring a large pot of water to a boil, then cook the pasta according to package directions, being careful not to overcook. When the pasta is just tender, but not mushy, drain and set aside.

2. Meanwhile, in a large bowl, stir together the artichoke hearts, sun-dried tomatoes, and olives.

3. Add the warm, drained pasta to the bowl, stirring to combine. Add any optional add-ins at this time as well. Pour over the olive oil and vinegar, and sprinkle with salt. Taste and add additional salt or vinegar to taste. 

4. Serve warm or at room temperature.

Serves 4-8.

 

Super Fast Mexican Soup

 

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https://www.tasteofhome.com/recipes/super-fast-mexican-soup/

If you're short on time, this soup recipe is a convenient way to get a lot of flavor without a lot of work.

Ingredients

  • 2 teaspoons olive oil
  • 1 pound boneless skinless chicken thighs, cut into 3/4-inch pieces
  • 1 tablespoon reduced-sodium taco seasoning
  • 1 cup frozen corn
  • 1 cup salsa
  • 1 carton (32 ounces) reduced-sodium chicken broth

Directions

  • 1. In a large saucepan, heat oil over medium-high heat. Add chicken; cook and stir 6-8 minutes or until no longer pink. Stir in taco seasoning.
  • 2. Add remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes to allow flavors to blend. Skim fat before serving.

 

For more information on Weight Loss Surgery, please call BeLiteWeight today!

 

 

Savory Summer Soups


Soup Banner

One of the best things about summer is the abundance of fresh fruit and vegetables that become available. A great way to enjoy the delicious variety of seasonal produce is to make an easy, healthy soup. Although some might say that summertime is too hot for soup, it can actually make a great light meal when you don't want to be weighed down by heavy food in the heat. Here are some different soup recipes that will satisfy your taste buds while keeping you full and satisfied.

 

First, we have a scrumptious recipe that uses roasted corn and peppers. The char from the roasted corn and peppers adds the perfect smoky flavor.

Smokey Roasted Corn Chowder

smokyroastedcornchowder

                                      http://www.thebeautifulbalance.com/smoky-roasted-corn-chowder/

Ingredients

*To roast corn spray baking sheet with coconut oil and bake corn in a 350-degree oven for 20 to 25 minutes or until corn looks roasted
**To roast red bell pepper either place under broiler in oven and continue to rotate the pepper until it is black or roast on an open gas flame on the stove and rotate until the entire pepper is black. Immediately place in plastic bag and zip close and allow to cool. Once cooled peel charred skin off.
  • 16 oz (2 cups) roasted sweet corn*
  • 32 oz vegetable broth
  • 16 oz unsweetened coconut milk
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 roasted red bell pepper**
  • 1 tsp chili powder
  • 1/2 tsp cayenne
  • 1 tbls smoked paprika
  • 1/2 tsp liquid smoke, optional (I used hickory)
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in large stock pan and sauté onion, bell pepper, corn, and garlic until soft.
  2. Add chili powder, cayenne, smoked paprika, and salt and pepper
  3. De glaze pan with vegetable stock, add liquid smoke and bring to a boil
  4. Turn off heat and separate half of the vegetable mixture in the pot in a separate bowl
  5. Pour the broth and other half of vegetables into a blender and blend until smooth
  6. Return the blended mixture back into the pot on the stove, add the separated vegetables, and pour coconut milk into the pot
  7. Bring back to a boil and adjust for salt, pepper, and smokiness

 

This delicious summer minestrone is packed with tons of summer vegetables as well as zucchini, peppers, and beans. 

Summer Minestrone Soup

 

 

summer-minestrone-vertical-a-1600

                                             https://www.simplyrecipes.com/recipes/summer_minestrone_soup/

 

Ingredients

  • 1 Tbsp olive oil
  • 1/2 cup diced onion (about 1/2 onion)
  • 1/2 cup sliced leeks, white and light green parts only (see How to Clean Leeks), about 1/2 leek
  • 1/2 cup diced celery (about one celery rib)
  • 1/4 cup diced red bell pepper (about 1/4 of one bell pepper)
  • 3 cloves garlic, minced (about 1 Tbsp)
  • 6 cups chicken stock (can use good quality vegetable stock for vegetarian option)
  • 1 bay leaf
  • 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
  • 1 teaspoon kosher salt (add more salt if using unsalted stock)
  • 2 cups large dice zucchini (or other summer squash such as crookneck or pattypan)
  • 1 cup fresh green beans, trimmed and cut into 1-inch lengths
  • 2 roma tomatoes, diced
  • 1/2 cup cooked small white beans
  • 1/2 cup dry ditalini or any small pasta (omit for gluten-free option)
  • Fresh basil for garnish
  • Grated Parmesan cheese for garnish (optional)

Instructions:

1 Sauté onions, leeks, celery, bell pepper, garlic, in olive oil: Heat 1 Tbsp of olive oil in a large, thick-bottomed pot on medium high. Add the diced onion, leeks, celery, and bell pepper. Cook for 8 to 10 minutes until softened, lowering the heat to medium to prevent browning.

Add the minced garlic and cook for a minute more, until fragrant.

2 Add stock, seasonings, beans, pasta, vegetables, then simmer: Add the chicken stock, bay leaf, thyme, and salt to the pot. Increase heat to bring to a simmer, then add the zucchini, green beans, tomatoes, white beans, and pasta.

Heat to a simmer again and lower the heat to maintain a steady simmer. Cook for 10 minutes until the vegetables and the pasta are cooked through.

3 Garnish with basil and Parmesan: Garnish with thinly sliced fresh basil and grated Parmesan cheese to serve.

 

 

What's a better combination than grilled cheese with tomato soup? This simple recipe is the perfect way to fulfill your craving for fresh summer tomatos!

Summery Fresh Tomato Soup

 

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                            https://www.foodandwine.com/recipes/summery-fresh-tomato-soup

 

Ingredients

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Turmeric: A Super Root


turmeric heading

In order for our bodies to work properly, we have to keep them well fueled. What you eat can make a huge difference in your energy levels, your mood, and of course your overall health. It's important that your diet is giving your body the best fuel possible.  A super food that has been proven to contain many health benefits is turmeric. Turmeric is a root that is similar to ginger, and it can be found most notably in curry. (It's what gives curry it's beautiful yellow color.) In India, the belief that turmeric holds various health properties has persisted for thousands of years, and now science is proving that belief to be correct.

The main ingredient of Turmeric is curcumin, which is where it derives its numerous health benefits. One of its perks is that it's an antioxidant. Antioxidants help to counteract the effects of aging and disease that are caused by the oxidation of tissue. Curcumin also increases the productivity of the antioxidants that are already present in our system. So not only does it block oxidants from damaging our tissues, but it also strengthens the other antioxidants in our body so that they work better. 

In addition, curcumin works as an anti-inflammatory. Low-level, chronic inflammation is thought to be responsible for a variety of chronic illnesses that afflict many people, such as heart disease, cancer, Alzheimer's, and other degenerative diseases. It can help to prevent heart disease by improving the function of our blood vessel lining, which regulates things like blood pressure as well as blood clotting. In addition, curcumin has been shown to be effective in the treatment of arthritis, as some patients have reported that it works just as well as other anti-inflammatory drugs.

Curcumin also has the ability to help elevate levels of a growth hormone called Brain-Derived Neurotrophic Factor (BDNF). BDNF is shown to prevent brain-related diseases, and low levels of BDNF correspond with certain health issues such as depression and Alzheimer's Disease. Alzheimer's Disease is in part caused by inflammation as well as oxidation, and curcumin works to counteract them both.

A powerful remedy for cystic acne is a relatively simple mixture of turmeric with equal parts fresh lemon juice and unfiltered apple cider vinegar. It creates a paste that is extremely effective in preventing and healing acne cysts. The only downside is that it can temporarily dye the skin, so it's best to do it at night before bed.

The amount of curcumin in turmeric is relatively small, so it's recommended to use a turmeric extract in order to receive the full benefit of its potential. Another way to boost your body's ability to absorb curcumin is by eating it with piperine, which is the chemical in pepper that makes it spicy. It's also recommended to consume turmeric with a meal heavy in fat because curcumin is fat-soluble, which means it needs fat to break down.

The best health plan is prevention, and using turmeric is a great way to help your body fight against the degenerative diseases that are prevalent in today's society.

 

 

For more information on Weight Loss Surgery, please call BeLiteWeight today!

 

 

Hydrating Low-Carb Summer Refreshers!


hydrating banner Summer is just around the corner which means that the hot weather is on its way. One of the most important things we can do for our body when its hot outside is to stay hydrated. We tend to sweat a lot more in the heat, and we need to make up for the water that our body has lost. Not only does it give you more supple skin, but staying well hydrated is beneficial to your brain, heart, muscles, joints, and basically anything else that helps your body keep moving. Drinking water is great, but there are other options for making refreshing beverages that are not only fun for the summer, but very beneficial to your health.

 

 

Homemade Keto Electrolyte Drink

keto_electrolyte_drink_lowCarbSpark

                                                                                                         https://www.lowcarbspark.com/homemade-keto-electrolyte-drink/

Having a deficiency in electrolytes can cause many symptoms, including fatigue and irritability. This summer refresher will help keep your electrolytes up and leave you hydrated.
 
Ingredients
  • 6 cups water (~ 1.5 l)
  • The juice of one medium lemon ( 55ml)
  • ½ tsp potassium chloride or lite salt.
  • ¼ tsp pink Himalayan Salt.
  • 2 tsp Natural Calm magnesium supplement.
  • Sweetener to taste.
  • Optional: 2 squeezes of Water Enhancer ( Fruit Flavored, Naturally sweetened with Stevia)

 

 

Rehydrating Infused Lemon Ginger Turmeric Water

Image_7-26

                                                                                                                              https://www.positivehealthwellness.com/recipes/8-natural-rehydrating-drinks-make-home/

Two indredibly powerful ingredients are tumeric and fresh lemon juice. Tumeric works as an anti-inflammatory, while lemon juice helps boost white blood cells. This recipe utilizes both to create a healthy drink that will revitalize you and quench your thirst

Ingredients

  • Lemon -1
  • Ginger- 1-inch piece
  • Turmeric -1/2 tsp
  • Salt- a pinch
  • Water-400ml 

Clean and cut the lemon into slices. Clean the ginger root and slice it. In a glass bottle layer the lemon and ginger root. Add the turmeric powder. Fill it with water, put the lid on and you’re ready to go.

 

 

Carrot Apple Protein Smoothie

carrot-apple-protein-1-960x540

                                                                                                         https://greenblender.com/smoothies/recipes/carrot-apple-protein

Here is a recipe for an easy and delicious smoothie that is high in protein and fiber. Protein helps to build and repair tissue, while fiber helps to help you feel fuller, longer.

Ingredients

 

 

 

 

 

 

  • 4 oz carrots – chopped
  • 1 apple
  • 1/4 avocadopitted
  • 1/2 cup cup apple sauce(one container)
  • 1/2 limejuiced
  • 1 tbsp pea protein
  • 1 1/4 cup water
  • 1 cup ice

 Pro tip: For an extra creamy smoothie, or if you don’t have a high-powered blender, lightly steaming the carrots for a few minutes will help them blend quickly and smoothly.

 

 

Natural Hydration Drink Recipe for Kids

 

 

kid refresher

                                                                                                                                                  https://www.superhealthykids.com/natural-hydration-drink-for-kids/

It's also good to make sure that our kids are staying hydrated after long days spent playing in the sun.  This drink is more fun than plain water but not unhealthy like sugary juice or soda.

Ingredients

  • 3 cup – sugar free coconut water
  • 1 cup – raw apple juice
  • 1 cup – ice
  • 1/8 teaspoon – sea salt
  • 1 tablespoon – honey

Optional:

  • 1/4 medium – lime
  • 1/4 medium – orange

Directions:

 
  1. Put all ingredients in a high powered blender, and blend for 1 minute.
  2. Pour into containers and enjoy immediately or store in the fridge for later. Will stay good in the fridge for 1 week.
  3. Optional:  add a squeeze of lime and orange juice!

 

Cucumber Tomato Avocado Salad

wholesomeyum_cucumber-tomato-avocado-salad-paleo-low-carb-14

                                                                                                         https://www.wholesomeyum.com/recipes/cucumber-tomato-avocado-salad-paleo-low-carb/

There are also ways to stay hydrated that don't involve drinking. There are many foods that contain a high water content, like cucumbers, which can make a delicious meal that keeps you feeling refreshed despite the heat.

Ingredients

  • 2 tbsp Lemon juice
  • 2 tbsp Olive oil
  • 1/2 tsp Garlic powder
  • 1/4 tsp Black pepper
  • 2 large Hass avocados (halved, pitted, peeled, and cubed)*
  • 6 medium Tomato (cut into wedges)
  • 2 cups English cucumber (chopped)
  • 3 tbsp Fresh dill (chopped)
  • 3 tbsp Fresh parsley (chopped)

Instructions

 

 

 

 

  1. For the dressing: In a small bowl, whisk together the lemon juice, olive oil, garlic powder, and black pepper. (Alternatively, place in an airtight container and shake vigorously.)
  2. In a large bowl, combine the avocado, tomatoes, cucumber, fresh dill, and fresh parsley.
  3. Pour the dressing over the salad and toss to coat. Serve immediately.

 

 

 

For more information on Weight Loss Surgery, please call https://www.beliteweight.com/contactus/BeLiteWeight today!

 

 

 

 

 

 

 

Keto Diet: A Helpful Short-Term Tool


KETO 2

Everyone is talking about The Keto diet! Many celebrities swear that it is the fastest and most effective way to shed weight. The diet is essentially an extremely low carb regiment. By eliminating carbohydrates, your body goes into a natural state of ketosis where it breaks down the fats in your liver and produces ketones. This is a process called beta-oxidation, and the ketones are used to fuel your brain and body, instead of what your body normally uses for fuel, which is glucose, or sugar. Anyways, all that science means that your body is actually burning fat instead of using its other sources of energy!

There can be many other benefits to switching to a low carb diet too. Not only is it an effective method for weight loss, but it can also help prevent and maintain diabetes by controlling your blood sugar. Additionally, making this change can also improve brain functionality as well. Studies have shown that increased fatty acid intake can aid your concentration and focus. Keto benefits don’t stop there either! The diet has also been shown to be good for your skin and help clear up acne!

So what exactly is a Keto diet? When following a keto diet, it's good to avoid things with sugar, such as bread, fruit, or starchy foods like potatoes and beans. What you should be eating are things like meat, greens, seeds, nuts, and other fatty foods like milk and cheese. The majority of food to be consumed is fat, followed by protein and then a small number of carbs. Green, leafy vegetables are best, such as Kale and Spinach!

There are some potential side effects associated with the Keto diet. It is possible to experience cramping in the legs as well as constipation. In order to best prevent this, it is important to keep hydrated. When switching to a high fat, low carb diet the body goes through a transitional period where it adapts to burning fat instead of glucose. During that time you might feel tired but that is normal! Your energy levels will return to normal after your body has finished adapting to using a new fuel source.

It is truly fascinating the way the human body works and how what we eat directly affects our ability to function. Whether or not you're interested in trying the Keto diet, it's best to do your own research and formulate a plan that is best for you!

Salad Dressings: Carb Friendly & Delicious


 

weight loss surgery vsg gastric sleeve recipes salad dressings

The Spring Equinox on March 20 may officially be the first day of Spring, but April 1st has the emotional appeal of true change. Winter is officially over and to help fully internalize this change BeLiteWeight is giving out all of our favorite Salad dressing recipes. Don't wait to try these zesty sauces!

Low-Carb Caesar

With fresh lemon juice and garlic this recipe is guaranteed to leave your mouth tangy and stomach wanting more!

Sugar-Free Thousand Island

Clocking in at only 5 ingredients this salad dressing makes a quick addition to some protein!

Feta Vinaigrette Dressing

This recipe takes a few minutes of time and a blender but we promise it is worth the wait!

Classic Low-Carb Vinaigrette

Made with raw organic apple cider vinegar, this vinaigrette is full of flavor and helps cut your gut!

 

For information about Weight Loss Surgery & the Gastric Sleeve call BeLiteWeight today!

 

Works Cited

https://www.dietdoctor.com/recipes/caesar-dressing

https://www.verywell.com/sugar-free-thousand-island-dressing-2242121

http://www.ketogenic-diet-resource.com/low-carb-salad-dressing.html

http://www.lowcarbsosimple.com/basic-vinaigrette-and-variations/

 

 

Diabetic Approved High Protein Recipes


diabetes diabetic high protein low carb diet healthy steak chicken shrimp eggs food weight loss surgery vsg sleeve bypass bariatric

Pesto Chicken Kabobs

diabetes diabetic high protein low carb diet healthy steak chicken shrimp eggs food weight loss surgery vsg sleeve bypass bariatric
-Photo and Recipe Cred http://www.diabetes.org/mfa-recipes/recipes/2016-07-pesto-chicken-kabobs.html

High Protein Egg Pizza

egg pizza diabetes diabetic high protein low carb diet healthy steak chicken shrimp eggs food weight loss surgery vsg sleeve bypass bariatric -Photo and Recipe Cred – https://www.muscleandstrength.com/recipes/low-carb-high-protein-breakfast-pizza-eggs

Steak With Roasted Tomatoes & Scallions

steak diabetes diabetic high protein low carb diet healthy steak chicken shrimp eggs food weight loss surgery vsg sleeve bypass bariatric Photo and Recipe Cred – http://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/steak-dinner-recipes/steak-roasted-parsnips

Shrimp and Fennel Risotto

diabetes diabetic high protein low carb diet healthy steak chicken shrimp eggs food weight loss surgery vsg sleeve bypass bariatric Photo and Recipe Creds – http://www.realsimple.com/food-recipes/browse-all-recipes/shrimp-fennel-risotto

For more weight loss recipes and tips come check out our Blog! To learn about the Gastric Bypass and other surgical weight loss options call BeLiteWeight now!

Nuts for Nuts: Weight Loss & Health Benefits


nuts for nuts weight loss health nutrition surgery vsg bariatric sleeve bypass healty fat protein

When utilized properly nuts are an excellent source of high protein, nutrient dense, & low carbohydrate fuel for your body. Most nuts contain heart healthy omega-3 fats along with other specific life enhancing nutrients. However, not all nuts in the grocery store are the same!

Nut Rule #1: Minimize Carbs
The most important rule to follow when eating nuts as a weight loss tool minimize your carbohydrate intake. A lot of nut butters and trail mix come loaded with sweeteners and chocolate. Make sure to avoid these and your body will begin to rely on your body fat as energy. Don’t worry though, the healthy fat from nuts will keep you from feeling starved!

Mixed nuts healthy food weight loss low fat carbohydrate protein

Health Benefits from Different Nuts
    Almonds – Almonds are packed with Calcium and Vitamin E and their skins are full of flavonoids! They are also the lowest calorie nut per ounce at only 160!
    Macademia Nuts – Although high in fat, macademias contain mono-unsaturated fat which are actually essential and healthy. They are also full of fiber and other minerals, but they do go rancid quickly!
    Pecans – Great for the heart, pecans contain oleic avid (the healthy fat known from avocados) and plant sterols which are both known to prevent heart disease and lower cholesterol.
    Pistachio’s – Uniquely important for its vitamin B6, and the antioxidants Lutein and zeaxanthin, pistachios are also full of potassium and fiber which help you feel full!
    Cashews – Important for vegetarians, cashews contain important minerals like zinc and iron and are also jam packed with quality protein.
    Walnuts – Walnuts, like Pecans, are also especially healthy for their contribution to your heart because of a specific acid. Walnuts contain alpha linoleic acid, ALA, which reduces inflammation and oxidation in the arteries!

For more weight loss related health articles go to our blog! & To learn about the Gastric Sleeve and other surgical weight loss options call BeLiteWeight now!

Links to Info:

http://www.health.com/health/gallery/0,,20585485,00.html/view-all
http://www.bbcgoodfood.com/howto/guide/health-benefits-nuts
http://www.health.com/health/gallery/0,,20585485,00.html/view-all
http://www.health.com/health/gallery/0,,20585485,00.html#best-nuts-for-your-heart-0

 

Choices: Five Healthy Dinners For Summer!


low carb dinner choices weight loss before after vsg gastric surgery One of the most daunting tasks while trying to lose weight is simply to figure out what to have for dinner.  All the various diet options available is often too confusing and even overwhelming at times. Nevertheless, when trying to slim down, low calorie dinners are absolutely essential.

This week we present to you 5 dinner recipes that are not just skinny but delicious, filling and most importantly healthy!

1. Chicken With White Beans and Tomatoes

This super awesome chicken recipe is not just easy to cook but is also fully loaded with lean proteins. White Beans, tomato and thyme infuse just the right aroma and flavor to the dish!

Check the recipe at http://www.realsimple.com/food-recipes/browse-all-recipes/chicken-with-white-beans-and-tomatoes

low carb food dinner options vsg vertical gastric sleeve  chicken white beans *Photo Credit to www.realsimple.com

2. Pomegranate Chicken with Almond Couscous

Try out this sweet, spicy and tangy chicken for dinner! It is full of proteins but savory with richness of almond. Not just filling but tasty too!

Try the recipe at: http://www.bbcgoodfood.com/recipes/pomegranate-chicken-almond-couscous

low carb food dinner options vsg vertical gastric sleeve pomegranate chicken *Photo Credit to www.bbcgoodfood.com

3. Loaded Spinach Salad  

This colorful salad is rich in proteins and antioxidants. Eggs impart necessary proteins while spinach enriches the salad with its powerful nutrients and vitamins.

Check the recipe at: http://www.eatingwell.com/recipes/loaded_spinach_salad.html

low carb food dinner options vsg vertical gastric sleeve  loaded spinache salad
*Photo Credit to www.eatingwell.com

4. Loaded Spaghetti

This is not only a tempting looking dish but delicious as well. The peas and bell pepper are not just colourful but tasty and rich in antioxidants too.

Whole wheat spaghetti is a great healthy carbohydrate option!

Try the recipe at : http://www.womenshealthmag.com/weight-loss/healthy-dinner-recipes/loaded-spaghetti

low carb food dinner options vsg vertical gastric sleeve  loaded spaghetti

*Photo Credit to www.womenshealthmag.com

5. Summer Farrotto

Farro is an italian grain that is nutty in flavor but packed with nutrients like magnesium, b vitamins, niacin, zinc, protein, and fiber. What a delicious power food!

Try this recipe at: http://www.womenshealthmag.com/weight-loss/healthy-dinner-recipes/summer-farrotto

low carb food dinner options vsg vertical gastric sleeve  farro *Photo Credit to www.womenshealthmag.com

For more weight loss tips check out our Blog now! And to learn more about the Gastric Sleeve and other surgical weight loss options call BeLiteWeight today!

Weight Loss Recipe: Chicken Stir-Fry with Basil & Eggplant


Dinner time can be a huge culprit for eating bad food, especially if you've already had a busy day and don't feel like slaving away in the kitchen in order to make something healthy to eat. However, there are very quick and easy recipes out there that are still very yummy and provide the healthy nutrients you need in order to keep that fat off! One of the easiest recipes happens to be a chicken stir-fry with basil, mint, and eggplant.

This Asian-inspired dish is easy. All you have to do is throw together some veggies, protein, and other simple ingredients into a frying pan. All of it is very straightforward and quick with stir-fry.

Fortunately, this particular dish uses lean chicken with a bit of basil and eggplant in order to whip up something that you and your entire family will love, and they won't even know they will be eating healthy without all that fat!

Why are these ingredients so good for you? Check out below:

Skinless chicken is a very lean and healthy protein that can be added to anything and give you the healthy nutrients you need without all of that added on junk that fat-heavy proteins are going to have.

Basil is a wonderful herb that provides a healthy dosage of vitamin K, iron, and vitamin A. It also even provides a source of calcium and helps with dieting.

Eggplants are full of something known as phytochemicals, which also helps with dieting. However, phytochemicals are also great for lowering that risk of heart disease while being quite tasty.

Weight Loss Recipe: Chicken Stir-Fry with Basil & Eggplant

Recipe and photo courtesy of the Mayo Clinic

Here's the full list of ingredients you'll need for your stir-fry:

  • 1/4 cup of basil
  • Two tablespoons of mint
  • 3/4 cup of chicken broth
  • Three green onions, chopped
  • Two cloves of garlic
  • One tablespoon of extra virgin olive oil
  • One tablespoon of ginger
  • One small eggplant
  • One yellow onion
  • One red bell pepper
  • One yellow bell pepper
  • One pound of chicken
  • Two tablespoons of soy sauce, low sodium

Directions

  1. Add the basil, mint, ¼ of the chicken broth, green onions, garlic and ginger into a blender/food processor and ‘pulse’ until it is minced (not pureed).
  2. Add 1 tsp. of olive oil (or non-stick cooking spray) to a large nonstick pan, over medium heat. Then add the eggplant, onion and bell peppers and sauté until the veggies are tender (approx. 8 minutes). Put them in a bowl and cover to keep them warm.
  3. Add the rest of the olive oil (about 1 tbsp.) to the pan on medium heat. Add the chicken and soy sauce and sauté for approx. 2 minutes, until the chicken is opaque. Then add the remaining chicken stock and bring it to a boil. Return the veggies from step 2 and stir until heated (approx. 2-3 minutes).
  4. Transfer to a warm serving dish and… 

ENJOY!