Would like some low-fat recipe ideas that don't include mushrooms or fish. I am trying to lose weight and need healthy food ideas. Any suggestions would be greatly appreciated. I need to lose 50 pounds.
Hi, When I was 37 I weighed 180 lbs..I went down to 140. After all that work I now weigh 210 lbs. When I went back to work it was easier just to eat take out, especially Chinese which I love. Simply because right across the sidewalk from where I worked was a Chinese Restaurant. The point I'm trying to make is you can lose all the weight you want, but unless you realize it's a lifetime commitment, you will gain the weight back.
Instead of looking at it as a diet, think of it as a lifestyle change. It's something you're doing to make your life and your health better. When I lost my weight what I did was try to eat less fat and carbs. I would eat egg salad with fat free mayo and I would only eat the whites chopped up. Instead of eating it on bread I would sit it on a big bunch of lettuce. I would do this with tuna or chicken and turkey salad also. You could also do a green salad with grilled chicken strips on top. When I go to McDonald's I order a side salad with a piece of grilled chicken on it and I use Newman's light balsamic vinaigrette. Something else to consider if you're using lettuce, Iceberg lettuce has very little nutritional value if any. I didn't know this when I lost the weight. So maybe if you're going to use lettuce you should mix some romaine or something in with your iceberg. I also love the Kraft fat free dressings.
I love sweet tea and soda so instead of going cold turkey at first, I would cut myself way back and would only drink a glass at dinner or with lunch, until eventually I cut it out all together and only drank water with a little lemon or orange juice squeezed in it.
To this day we still only use skim milk and you can buy fat free mozzarella and cheddar cheese to use in your recipes. Although my family doesn't like them as well they're probably healthier for you. You can also buy fat free cream cheese, ricotta, and sour cream. Nobody here likes Italian except for pizza, which buy the way I don't recommend. So I will make an 8x8" pan of lasagna using fat free ricotta and mozzarella for me, and freeze portion sizes to use for lunch later on. There's also 2% cheeses you can buy.
Another thing is to cut back on your portion size. When I made spaghetti or something I really liked I would have second helpings. They have a spaghetti measurer that has holes in it that measures out the proper amount for a serving. This is what I used and I would measure out all my food. If my cereal said 2/3 cup, I measured it out. Mypyramid.gov has all kinds of information that also tells you what a serving size should look like for different foods. I can't remember where I saw it but I think it was on food network, they measured rice out in an ice cream scoop because they said it was equal to a serving size. I know fish and meats are supposed to be the size of your palm or a playing deck of cards. When you think about it that's not much. That's probably why so many of us are overweight.
For your meats broil, bake, grill or poach them. If you're eating turkey or chicken, don't eat the skin. Contrary to popular belief, fruits are good for you but like everything else in moderation, because of the sugar content in a lot of them. If you're watching fats; anything that's prepackaged especially bread products are full of hydrogenated oils. I also walked every day for 30 minutes, even if it's 2 times a week it's better then nothing. When I started out it was for 5 minutes on a hill beside my house to the neighbor's house. Then the following week it was to the church which was a few minutes longer. The most important thing is to start off slow so you don't hurt yourself. Then each week do a little bit more.
We use this recipe for a snack with skim milk. It's from the 8 week cholesterol cure book. It does have oat bran in it so they are a little drier than the muffins people are used to, but we like them.
Apple Cinnamon Muffins
2 1/4 cups oat-bran cereal 1/4 cup brown sugar 1 1/4 tsp.cinnamon 1 Tbsp.baking powder 1/4 cup chopped walnuts 1/4 cup raisins 1/2 cup skim milk or evaporated skim milk 3/4 cup frozen apple juice concentrate 2 egg whites 2 Tbsp. vegetable oil or to make oil free use 2 Tbsp. corn syrup 1 med. apple chopped
Mix the dry ingredients in a large bowl. Mix the milk, apple juice concentrate, egg whites and oil in a bowl or blender. I never use a blender. Add to the dry ingredients and mix. Add the chopped apple. Line the muffin pan with the paper baking cups and fill with batter. Bake in a 425*F oven for 17 minutes. Makes 12 muffins
It says that they don't get as brown as a regular muffin so if you leave it in long enough to get really brown on top you'll get a dry muffin. It also says don't leave it in longer then it calls for and to check it with a toothpick to make sure it comes out clean. I've checked them after 15 minutes and they were fine. I've also had a little extra juice left after the first batch so the second batch got 1 cup of juice instead of 3/4 cup and this made them a little moister. They have no preservatives in them, so if you don't eat them within 2 to 3 days, store them in the freezer or fridge in a zipper storage bag. This is how I keep them in the fridge anyway, I put them in the bag as soon as they cool down.
GUARANTEED TO LOSE 10 TO 17 POUNDS IN ONE WEEK. FOLLOW IT CLOSELY.
Day 1: Eat all the fruit you want, all day, EXCEPT bananas. Especially eat Melon.
Day 2: All vegetables, fresh, raw, or cooked. NO BEANS, PEAS or CORN. Eat a large baked potato with butter.
Day 3. All fruit and vegetables, but no potatoes or bananas.
Day 4: Eat 8 bananas and drink 8 glasses of skim milk.
Day 5: Beef and vegetables. Eat 10 to 20 ounces o beef and 6 tomatoes, medium potato, and 8 glasses of water.
Day 6: Beef and vegetables. All you want, but no potatoes.
Day 7: Eat brown rice and drink unsweetened fruit juice and eat vegetables. STUFF, STUFF, STUFF!!
Continue in this way, in order, until you have reached the weight you want. You must keep the days in order, no switching around and substitutions. Eat all the T-J soup you want.
T-J Soup
6 large onions 3 green peppers 2 stalks celery 1 head cabbage 2 cans whole tomatoes 1 or 2 pkg. onion soup mix OPITONAL: carrots, garlic or fresh parsley
Cut vegetables and cover with water in large pot. Add onion soup and tomatoes. Boil for 10 minutes, cover, lower heat and simmer until vegetables are soft.
Eat T-J soup anytime you want and as OFTEN as you wish. There are no calories in this soup. The more you eat, the more you lose.
The seven day eating plan can be used as often as you like. As a matter of fact, if you followed correctly, it will clean your system of impurities and give you a feeling of well-being your never thought possible. After only seven days of the process, you will begin to feel lighter because; you will be lighter by at least 10 pounds and possibly 17 pounds and have an abundance of energy.
Continue this plan for as long as you can wish and feel the difference in both medical and physical disposition.
Bananas are high in carbohydrates and will lessen any cravings for sweets. Two fruits which are lower in calories than most other fruits are watermelon and cantaloupe. Should you eat melon, your changes are losing 3 pounds the first days are great.
DRINK LOTS OF WATER. On the 5th day, drink at least 8 glasses to wash away and uric solid in your body.
I did not drink skim milk, but I did drink 1 %.
Cut the soup in half if you like as we are not heart patients.
I only drank water plain and with lemon. It does make you feel better. Remember to think about what you can have not what you cannot eat!
substitute chicken for fish in just about any recipe. limit your fruit to 2 servings daily > that includes juices. limit your carbs to no more than 30 grams daily. increase daily water intake to at least 8 - 6oz glasses walking> once daily 4 times a week > 10 min in one direction, turn around, and 10 min back. stay away from crackers, sweets, & "empty" snack foods.
Just a note: My diabetic neighbor told me that pineapple is the worth thing he could eat being a diabetic. So for you diabetic's out there, I would check it out before splurging on pineapple!
When baking cakes use unsweetened apple sauce in place of oil and I usually add a TBSP more apple sauce and eliminate 1 egg. This can be done with most cakes.
I make huge salads out of cabbage slaw, low fat dressing, add canned, rinsed black beans or garbanzo... sliced radish, and add a small amount of grains: brown rice, quinoa, wild rice, all kinds... wheat berries. I then add a little bacon bits and raisins or 'crasins'. Small amount of walnut pieces. Eat lots. You can add a few cherry tomatoes. 1/4 of a diced avocado. It fills you up and is good. Keep it simple. For breakfast have oatmeal (steel cut), Splenda and more fruit. I eat salad for lunch and dinner. You won't be hungry, and it is so good. I use low fat sesame dressing, lightly. Enjoy!
I went to my local library and checked out the "American Heart Assoc." cookbook...Jane Fonda had a healthy book from the 80"s and others. I photo copied the recipes that I liked.
I use a ziplock bag and put the cornflakes, rosemary, and pepper and crush.
dip the chicken in the milk...then crumbs put in in a baking dish lined with foil and vegetable oil spray (I use olive oil spray)
bake 400 for 30 min.
It's also a matter of taking maybe one of your favorite recipes and changing it to low fat.
Use egg whites instead of whole eggs. Use other spices besides salt bake instead of deep fry Substitue ground turkey breast for hamburger whole grain pastas fresh fruites/veggies whole grain breads
For chili...I used ground turkey breast fresh crushed tomatos (or canned if I didn't have enough fresh) chili powder onion kidney beans I also threw in oatmeal.
It was a healthier version than the hamburger as usual and delicious.
My sister-in-law once made chili without meat and just used oatmeal and spices...it was delicious!
I take and layer chicken breast/tenders in a dry non-stick skillet. Heat on MedHigh. Sprinkle garlic salt heavily on the top of the chicken and then evenly spray with PAM. Once chicken is good and bubbly, flip and repeat the seasonings and spray. Once chicken is cooked through, and this will depend on the thickness, not the time, you can pull it and serve it with a healthy salad, or in a steamed vege toss, or eat it in a pita sandwich of what ever. Is so very tasty! I like mine a little caramelized. So once it is cooked through, I turn up the heat and let it cook till it is almost dry..... add a touch of water and respray with the PAM, it bubbles and coats the chicken with all that great flavor! I do this to both sides and the cooked down juice and water and PAM make a nice bullion type substance that really marinates the meat and tastes great! PS ... Mrs.Dash is a good seasoning to use too, and it is sodium free as well. This technique can be used on pork as well.
The Weight Watchers website has quite a few recipes that you can access without "joining". Also, www.sparkpeople.com has recipes, support, and tons of resources that are all for free. It is really worth joining.
Login using the form on the top of the page to post feedback (if you are a registered user). If you have not yet registered, click here to do so. It's FREE!.
Archives:
Request: Healthy Low Fat Recipes
Archived on 01/25/2009
I need low-fat (or no fat) recipes for person with pancreatic cancer. I am looking for home cooking recipes.
Thanks.
M.B.
Answers:
RE: Healthy Low Fat Recipes
Dr. Dean Ornish has published very good no-fat cookbooks. These books have been very popular, so, I think you may find them at your local library. Best Wishes.(09/02/2004)
Mix a 20 oz can of crushed pineapple with the dry ingredients of a one step angel food cake mix.
Put in 9 X 13 pan, sprayed with non stick spray and bake for 30 minutes at 350 degree.
This is also a very good diabetic dessert, actually good for anyone. I serve with fat free whipped topping or sometimes ice cream. (06/09/2006)
For a quick and tasty low-fat meal, take some sliced chicken breast or lean ground beef and brown in one tablespoon of hot oil. Remove from pan and set aside. Add chopped veggies of your choice to pan. I use onion, broccoli, squash, etc. with a couple tablespoons soy sauce and some crushed garlic. Add a little water, if necessary, and saute for two or three minutes. Return chicken or ground beef to pan, toss with veggies and continue cooking for another five minutes or so until chicken is cooked through. Serve with brown or white rice. Best wishes. (06/11/2006)
On Wisgal's pineapple dessert, make sure you use the whole can of crushed pineapple along with the juice, do not drain it. Pour from the can into the cake mix. My aunt made this during our visit home last year, it was tasty & ever so easy! (07/09/2007)
