To lose weight and fat, it is important to burn more calories than you consume. But did you know eating the right foods can boost your metabolism and help you fry more calories throughout the day? Nancy Waldeck, a chef at Thomas F. Chapman Family Cancer Wellness at Piedmont, shares her tasty, healthy recipes that contain fat-burning ingredients.
Modern Day Bean Salad
Fat-burning star ingredient: Beans. They contain hunger-curbing protein and fiber, and are low in fat.
Ingredients:
- 1 can reduced-sodium chickpeas
- 1 can reduced-sodium black beans
- 1 can reduced-sodium cannellini beans
- 1 can reduced-sodium red beans or kidney beans
- 2 roasted red peppers
- 2 tablespoons chopped green onion
- 1 tablespoon chopped parsley
- ½ cup chopped sweet peppers or peperoncini
- ¼ cup capers
Rinse well and drain the canned beans. (Bonus: Rinsing the beans can reduce up to 40 percent of their sodium content.) Stir all the ingredients together in a large bowl and toss with the avocado dressing below.
Easy Avocado Vinaigrette
Fat-burning star ingredient: White balsamic vinegar. Some studies have found vinegar may play a role in helping the body break down fat. Plus, it packs a lot of flavor for only 14 calories per tablespoon.
Ingredients:
- 1 Hass avocado, peeled and pitted
- 3 tablespoons white balsamic vinegar
- ¼ cup extra virgin olive oil
- ½ teaspoon sea salt
- 1 garlic clove
Puree all the ingredients together in a food processor or blender.
Fresh Fruit Salad
Fat-burning star ingredients: Apples, pears and berries, which are all high in water content and fiber, plus they satisfy your sweet tooth for less calories than ice cream or cake.
Ingredients:
- 6 to 8 cups of chopped fresh fruit and berries, like apples, pears, berries and cherries
- 1 large orange
- 1 lime
Place the fruit in a bowl and squeeze the orange and lime juice on top of the fruit. Toss well, chill and serve.
Tomato Tabouli
Fat-burning star ingredient: Quinoa (pronounced keen-wah). It’s as simple to cook as rice and can be found next to rice in your local grocery store. It also contains 8 grams of protein and 5 grams of fiber in each cup, which helps you stay full and satisfied.
Ingredients:
- 1 cup red, white, black or mixed quinoa
- 2 cups low-sodium tomato juice
- ½ cup chopped celery
- 2 cups chopped grape tomatoes
- 1 cup chopped parsley
- 1 or 2 large lemons
Place the quinoa and tomato juice in a large pot on the stove. Bring to a boil, then cover and reduce to a simmer. Cook for about 20 minutes, or until the quinoa has “bloomed”, or opened. (Looks like a curlicue attached to the grain.) Toss the celery, tomatoes and parsley with the quinoa, and squeeze the juice from one lemon. Taste the salad to decide whether the additional lemon juice is necessary.
Fresh Peach Salsa
Fat-burning star ingredient: Jalapeño pepper. Hot peppers contain capsaicin, which has been found to reduce appetite and briefly raise metabolism.
Ingredients:
- 2 large peaches, pitted, peeled and chopped
- 1 jalapeño pepper, red or green
- 2 tablespoons sweet chili sauce
Stir all the ingredients together in a bowl. Serve with fresh veggies or chips. Fresh Peach Salsa can also top a chicken breast, shrimp or a piece of fish.
Mint Green Tea
Fat-burning star ingredient: Green tea. It contains catechins, a phytochemical that may briefly raise metabolism and studies have found this super tea may help the body burn belly fat.
Ingredients:
- 8 Green Tea Bags
- 8 Cups of Water
- 3 or 4 Big Sprigs of Mint
Bring the water to a boil in a large pot on the stove. Turn the heat off and add the tea bags. After 3 minutes remove the tea bags, and add the mint.
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