season of lounging and being lazy is over.
“Layered clothes will no longer cover the extra weight you gained last winter,” said nutritionist Raneem Abdulmajeed. “It is time to pay close attention to what goes into your mouth. Skip the sugar, fat and carb and focus on being healthy,” she added.
The nutritionist gives us a list of delicious meals that are easy to prepare and help shed the extra weight.
Omelet with Broccoli and Feta Cheese with a side of Brown Toast Bread
“Always start the day with a healthy and nutritious breakfast. This meal takes maximum 15 minutes to prepare and will keep you energized for the rest of the day,” said Abdulmajeed. “Eggs contain protein, toast has the carbs and the broccoli offers the filling fiber,” she added.
2 slices rye bread, toasted
1/4 teaspoon dried dill
2 large eggs, beaten
1 cup chopped broccoli
2 tablespoons feta cheese, crumbled
1. Heat a small nonstick pan over medium heat. Spray the pan with the cooking spray. Add the broccoli and cook it for three minutes.
2. Put the eggs, feta, and dill in a bowl and mix them together. Add the egg, cheese and herb mixture to the pan. Cook for three to four minutes and then flip the omelet and cook for two more minutes or until cooked through. Serve with a side of brown toast.
Another breakfast recipe is the Banana and Almond Butter Toast.
“This is a very simple, quick and tasty morning meal and known to be one of the best foods to eat for breakfast,” said Abdulmajeed. “The bananas and whole-grain rye bread are high in resistant starch, to help boost metabolism, while the almond butter adds hunger-curbing protein and healthy monounsaturated fats. One slice only contains 280 calories, but it will keep you full until lunch time,” said Abdulmajeed.
1 slice of brown toast
1 sliced banana
1 tablespoon almond butter
1. Add a generous amount of almond butter and spread it on the toast.
2. Top the mixture with the sliced banana.
Herb Hummus and White Bean with Crudites
“Eating the right kinds of food can help you burn up to 300 calories, this recipe can help you burn fat, calories and help you to slim down faster. Plus, it only takes five minutes to make,” said Abdulmajeed. “This would be a great snack to eat at work or before working out,” she added.
2 teaspoons olive oil
1 tablespoon lemon juice
Mixed fresh vegetables (chopped broccoli florets, sliced green and red bell peppers, and baby carrots)
1/4 cup canned white beans, rinsed and drained
1 tablespoon chopped chives
1. Mix the beans, chives, lemon juice and oil in a small bowl, then mash them all together with a fork until you get a smooth paste.
2. Eat the mixture dip with half a cup of raw vegetables, such as cucumbers, carrots, sugar snap peas, bell peppers, broccoli, and grape tomatoes.
Oriental rice salad
“Even though this dish takes around 20 minutes to prepare, it is totally worth it. You can have this as a side dish for dinner with chicken or eat it alone for lunch,” said the nutritionist. “This dish contains more than two grams and more than enough protein and fiber to fill you up without weighing you down,” she added.
1/2 cup of chopped pitted dates
2 tablespoons olive oil
Freshly ground black pepper
1/4 cup chopped fresh parsley
1/2 teaspoon ground cumin
1/2 Vidalia or other sweet onion, thinly sliced (about 3/4 cup)
1/4 cup chopped fresh mint
1/4 teaspoon salt
3 cups cooked brown rice
1 can of chickpeas, rinsed and drained
1. Heat the olive oil in a large nonstick pan over medium-high heat. Add the onion and cook, stirring every now and then for around five minutes or until the onions begins to gold. Remove the pan from stove and stir in chickpeas, cumin, and salt. Season to taste with freshly ground black pepper.
2. Combine rice, onion-chickpea mixture, dates, mint, and parsley in a large bowl. Toss well until thoroughly combined. Serve warm or at room temperature.
Skillet Grilled Salmon with sweet Pineapple Salsa
“Lean protein is one of the main ingredients for any successful weight-loss plan. There is no better source of lean protein than salmon, it is also filled with monounsaturated fats,” said Abdulmajeed. “A 2001 study found that people eating a MUFA-rich diet lost an average of nine pounds, while their counterparts on a low-fat diet gained six, on average,” she added.
4 (6-ounce) salmon fillets (about 1/2-inch thick)
1 cup chopped fresh pineapple
2 tablespoons chopped cilantro
1/8 teaspoon ground red pepper
2 tablespoons finely chopped red onion
1 tablespoon rice vinegar
1/2 teaspoon salt
1. Combine the pineapples, red onions, chopped cilantro, rice vinegar and ground red pepper together in a bowl and keep it on the side.
2. Heat a nonstick grilling pan covered with cooking spray over medium-high heat. Sprinkle the salmon with salt. Cook it for four minutes on each side or until it flakes easily when tested with a fork. Top with salsa.