It’s that time of year again; our bodies have just settled into winter mode following a long hard summer of bikini dieting…until BAM we hit them with the infamous SSB crash diets. But have you ever considered how much more fun SSB would be without the stress of starving oneself?
Envisage the perfect SSB night…slim, toned and dressed to impress you certainly look the part and that’s all that counts, isn’t it? What does it really matter that you have an empty ache in your tummy, are struggling to keep your eyes open and already feeling the effects of that single vodka soda? If only there were a way to translate how good you look on the outside to how you feel on the inside…well there is…its quite simple really…EAT!
The following recipes, using foods scientifically proven to make you look and feel almost instantly better are your ticket to SSB perfection. With properties that reduce bloating, provide energy, improve complexions and aid weight loss these foods give a new meaning to the term ‘super-food’.
1. Tackling Breakfast
The biggest error made by dieters is skipping breakfast. Scientific study has shown that a healthy, nutritious, well-balanced breakfast is the key to losing weight and keeping it off.
Recipe
Porridge with a blueberry and pineapple compote
Ingredients
· ½ cup porridge oats (alternatively one of the portioned packets of oats)
· ½ cup water
· ½ cup of semi-skimmed milk
· Handful of blueberries
· A few chunks of pineapple
· Pinch of cinnamon
· Squeeze of Lemon
· 2 teaspoons of honey
· Mint leaves (optional)
Method
1. Put the pineapple chunks on a baking tray under the grill – leave under until slightly coloured
2. Put the blueberries, pineapple, honey, lemon and a splash of water in a pan and gradually heat up.
3. Whilst the compote is heating – put the oats in a pan along with the water and milk and cinnamon – gradually bring to the boil, stirring continuously
4. When the porridge has reached desired consistency, thick but still creamy – pour into a bowl and top with the compote and a few mint leaves (if using)
Benefits
· Oats
– Low in fat
– Low in calories
– High in fibre so release energy slowly – so will therefore keep you feeling fuller for longer and reduce the need for snacking
– High resistant starch content – which boosts metabolism & burns fat
– Lower cholesterol
· Blueberries
– High in anti-oxidants – linked to weight control – scientists in the University of Florida have recently found that those who consume more antioxidants weigh less even if they don’t eat fewer calories
– Belly fat fighters! – scientific tests have shown consuming blueberries dramatically reduces belly fat, blood fats, lowers cholesterol and improves blood sugar and insulin levels
– Good source of fibre – for every gram of fibre we eat we eliminate 7 calories!
· Pineapple
– High fibre content
– Low calorie content (74 per cup of pineapple)
– ONLY 0.2g of fat content
– High in vitamin C studies show that those who consume more vitamin C deplete fat mass 30% faster than those who don’t
· Honey
– Nutritionally superior to refined sugars
– Stabilizes blood sugar levels – this may have a satiating effect helping to decrease craving and encourage healthy weight loss
2. A ‘super-food’ kick for lunch (or dinner) – 1 person
Recipe
Salmon and Spicy Greens
Ingredients
· 1 x Salmon Filet
· 3 x Tender-stem broccoli pieces (or normal broccoli heads)
· A couple of handfuls of Spinach
· ¼ x leek finely sliced
· 1 x tblsp pinenuts
· 1 x spring onion – finely sliced
· ½ x red chilli (or more according to taste)
· 1 x tsp Chinese five spice
· 5cm piece of fresh Ginger
· Drizzle of light soy sauce
· Squeeze of lime juice
· Seasoning
· Fresh Coriander & Brown rice to serve
Method
· In a small bowl mix together the spice, soy sauce, lime juice ½ of the chilli and ½ of the ginger and some finely chopped coriander leaves
· Place the salmon on a place – cover with the mixture and leave to marinate for about an hour
· When the fish has finished marinating place in the oven and bake for around 15 minutes before checking – when it is cooked according to preference remove from oven
· When the fish has about 5 minutes cooking time left place a small splash of neutral oil (such as vegetable or rapeseed) into a wok or frying pan – allow to heat up
· Add the remaining ginger and chilli – stir fry for about 1 minute then add the spring onion and pine nuts and leek
· After another minute add the tender-stem – continue to stir fry for 3-4 minutes before adding the spinach and some soy sauce to taste
· As soon as the spinach has wilted serve on a plate as a bed for the salmon with a squeeze of lime, sprinkling of coriander leaves and a good portion of brown rice.
Benefits
· Salmon
– The protein in salmon helps the body maintain metabolism at levels to promote weight-loss
– Low fat
– Low calorie
· Broccoli
– Very low calorie content
– Low fat
– 1/10 of daily fibre needs
– Helps fight the threat of cancer
– Rich in calcium
· Spinach
– Low calorie content
– High in nutrients such as antioxidants, vitamins A, C, E and K – keep you looking and feeling healthy
· Leeks
– Have low energy density and therefore allows you to have large serving sizes with fewer calories
– Fat free
– Cholesterol free
– Low levels of carbohydrate
· Pine nuts
– Contain pinoleic acid which triggers the release of two different hunger suppressant hormones thus aiding weight loss
– Provide an energy boost from the protein and magnesium content
· Brown rice
– Oils found in brown rice help to lower cholesterol
– High in fibre – makes you feel fuller for longer thus reducing the need to snack
3. Something sweet
Recipe
Vanilla and cinnamon fruity crunch
Ingredients
· 1 x pear – cut into quarters
· 1 x plum – halved
· A few pinches of cinnamon
· 1 x vanilla pod
· Squeeze of lemon juice
· 1 x tblsp oats
· 4 squares of dark chocolate
Method
1. Place the pear, plum, vanilla, cinnamon and lemon juice on a sheet of kitchen foil – form a sealed pouch from the foil and place in a preheated oven at 180C – allow to bake for 20-30 minutes
2. Toast the oats in a non-stick pan until golden brown and set to one side
3. When the fruit is soft place in a bowl, top with the oats and drizzle with melted dark chocolate – the addition of fat free natural yoghurt also works really well
Benefits
· Pear
– Low calorie content
– High in fibre
– Low glycemic index – the glycemic index grades foods on how much they affect blood sugar levels – rapid changes in blood sugar levels can cause fatigue and hunger therefore a low glycemic index is better for weight loss
– 12% of daily suggested intake of vitamin C – which has been proven to reduce body weight and fat deposition
· Plum
– High in fibre
– Rich in anti-oxidants
– Low in calories and fat
– Excellent source of vitamins and minerals
· Dark Chocolate
– Recent research has raised Dark Chocolate to new health levels – the cacao bean (the main ingredient in dark chocolate) is a huge source of flavonoids which is a type of antioxidant known for combating ‘free radicals’ that the body naturally accumulates and can cause inflammation, heart disease and aging
– Cacao also affects the chemical balance of the brain which controls moods and hunger cravings
– Low glycemic index
– High in fibre
Image credits: ehow.com, benecol.co.uk, naturalfayre.com, ocado.com