Recipes For Maintaining A Healthy Weight

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Being overweight can increase your risk of developing type 2 diabetes by as much as 75%. By maintaining a healthy weight, exercising regularly, and eating a nutritious diet, you can drastically reduce the possibility of heart disease, stroke, and diabetes. Eating healthy doesn’t have to mean resorting to lettuce and tofu, you can still enjoy delicious foods without packing on the pounds. The following recipes are designed to help combat expanding waistlines, without sacrificing flavor.

Healthy Banana Bread

Don’t let yourself be fooled into thinking that banana bread has to be made with pounds of refined sugar and trans-fat. In this recipe, we’ll be replacing some of the simple carbohydrates found in white flour with a healthier, more filling whole wheat flour. Enjoy it with a cup of cold skim milk for a delicious post-lunch treat, or top the bread with cream cheese for a decadent dessert that won’t tip the scales.

INGREDIENTS

• 4 overripe bananas, mashed
• 1/4 cup melted margarine
• 1 1/3 cups whole-wheat flour
• 1/2 cup sugar
• 1 egg (or 1 tablespoon egg substitute)
• 1 teaspoon baking soda
• 1/2 teaspoon vanilla
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 cup chopped walnuts (optional)
• Pinch of salt

DIRECTIONS

1. Preheat oven to 350 degrees Fahrenheit, and grease a 8×4 inch baking pan with margarine or nonstick cooking spray.
2. Beat together the bananas and margarine, and slowly add in the egg. Mix in the flour, sugar,baking soda, salt, nutmeg, cinnamon,and vanilla. Stir until all ingredients are well combined, and add in walnuts if desired.
3. Bake for 45 minutes, and allow to cool on a wire rack for 5-10 more minutes before serving.

Broccoli Salad

Although broccoli is known to cause bloating, it’s a significant source of antioxidants and

vitamin C, so the drawbacks are minimal in comparison with the health benefits.

INGREDIENTS

• 1 pound broccoli florets
• 1/2 cup frozen peas
• 1/2 cup reduced fat mayonnaise
• 1/3 cup garbanzo beans
• 1/4 cup onion, chopped
• 1/8 cup honey
• 2 tablespoons white vinegar
• 1/4 cup chopped walnuts
• 1/3 cup matchstick carrots

DIRECTIONS

1. Boil the broccoli florets for 1-2 minutes, or until bright green in color. Do not overcook, we want them to be crunchy, not limp and flavorless. Drain, and set aside for later.
2. Mix together broccoli florets, peas, garbanzo beans, onion, walnuts, and matchstick carrots in a salad bowl.
3. Whisk together mayonnaise, honey and vinegar, and pour over the vegetables. Let it cool for 10 minutes, and serve chilled.

Spicy Vegetable Stew

On a cold winter night, this stew is sure to please even the pickiest of eaters. Choose organic vegetables, or buy locally from a farmer’s market to ensure freshness and quality. It can be difficult to find good-quality vegetables that haven’t been coated in chemicals and pesticides, so choose wisely.

INGREDIENTS

• 1 pound ground beef
• 3 carrots, peeled and chopped
• 1/2 onion, chopped
• 1 clove garlic, minced
• 2 tomatoes, peeled and chopped
• 3 cups uncooked rigatoni noodles
• 1 cup water
• Salt and pepper, to taste

DIRECTIONS

1. 1. Cook the ground beef in a skillet over medium heat, for about 10 minutes, or until well-done. Drain off the excess grease, and aside for later.
2. In a pot, bring the water to a boil and add in chopped carrots, garlic, onion, and tomatoes. Mix in the rigatoni noodles, and let cook for 8-12 minutes.
3. Remove the pot from the heat, and add in the ground beef.

Asparagus and Feta Cheese Omelet

Eggs are packed with protein, and when we combine them with fresh vegetables and cheese, thehealth benefits are astronomical. Since both vegetables and eggs are extremely filling, you’ll beable to skip the mid-morning snack.

INGREDIENTS

• 6 spears fresh asparagus, trimmed and chopped
• 2 tablespoons olive oil
• 1/2 cup halved red cherry tomatoes
• 1 teaspoon minced garlic
• 1/4 cup chopped onion
• 1/2 cup chopped spinach
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 1/2 teaspoon dill
• 1/2 cup crumbled feta cheese
• 5 large eggs
• Pinch of salt
• Freshly ground black pepper

DIRECTIONS

1. Heat olive oil in a skillet, and cook asparagus for 2 minutes, or until tender. Add in the cherry tomatoes, garlic, onion, spinach, oregano, parsley, basil, and salt, and cook for 5 minutes, while stirring. Remove from heat and set aside on a heat-resistant cooking pad.
2. Whisk the eggs together, and then pour over a non-stick cooking pan.
3. After the eggs are almost finished, spoon the asparagus mixture onto half of the omelet and sprinkle with feta cheese. Flip the other half over, so the asparagus is completely covered by the eggs. Continue cooking until both sides are done, and move to a plate. Serve warm, and add a sprinkle of salt and black pepper if desired.

Lemon Tarts

A delicious treat after a hard day, these tarts are the perfect balance of sweet and sour. Playaround with the ingredients to incorporate your favorite fruits and flavors.

INGREDIENTS

• 1 cup almond meal (can be found at most health food stores)
• 10 Tablespoons fresh lemon juice
• 4 pitted dates
• 1 teaspoon sugar
• 2 Tablespoons lemon zest
• 2 Tablespoons honey
• 2 eggs
• 3 teaspoons sweetened coconut shavings

DIRECTIONS

1. Preheat the oven to 350 degrees Fahrenheit, and spray muffin tin with non-stick cooking spray, or grease with margarine.
2. To make the tart crust: Blend together the 4 Tablespoons lemon juice, almond meal, sugar, and dates. Press the mixture into a muffin tin, and bake for 10 minutes.
3. To make filling: Mix together the remaining lemon juice, lemon zest, and honey, then beat in the eggs and pour into the shells. Allow to cool for 2 hours, and top with coconut shavings.