Top Fat Burning Foods (with recipe for Pineapple Marinated Salmon and Salad)

Written and compiled by Lori Jo and published on the Advantage Wellness Management Inc. blog, websites, and all their social medias but the company has since closed due to new health reform laws so I am publishing the work here as an example of my published work.

Recipe and photos by Lori Jo

 

Boost your metabolism and be ready for summer with the following top fat burning foods and ideas on how to incorporate them into your diet. These foods help you to burn fat because they either have a very high thermo-genic effect or contain nutrients and compounds that boost your metabolism. In addition, as always, I will treat my readers to delicious and nutritious recipe at the end of this article.

1. Whole grains:  When given the choice between white bread and white rice choose their whole grain partners instead, such as whole wheat bread and brown rice.  Another example of a delicious whole grain is oatmeal.  I love to buy whole grain breads topped with seeds or oats and make sandwiches with them.  Some of my favorite sandwiches include avocado and cheese or cream cheese mixed with olives and alfalfa sprouts.  These make perfect picnic foods to enjoy after a nice hike in the country.

2. Fish:  Fish is light and packed with protein, which hasa high thermo genic effect causing you to burn about 30% of the calories during digestion.  Fish is very versatile and can be eaten cold, hot, and alone or mixed into salads and into sandwiches.  You can cure it, can it, cook it or eat it fresh or raw.  You can cook fish using many methods such as steaming, boiling, and barbequing, pan frying, or simply wrapped in foil and baked in the oven.  In Australia, they love to “fire up the Barbie” with recipes such as Teriyaki tuna steaks, barbecued tuna with honey glaze, and barbecued swordfish with Rosemary, barbecued coriander salmon, and barbequed salmon kebabs.  I really love the Australian style recipes– they always seem to be very tasty and creative with touches of Asian spices and flavors while incorporating a lot of seafood.

3. Low-fat dairy products: These include yogurt, cheeses, and low fat milk, which are rich in calcium and vitamin D that helps to preserve and build muscle mass. Muscle is essential for maintaining a faster metabolism.  I like to add yogurt to smoothies – the natural kind without added sugars is best.  As for cheeses, I like to make fruit and cheese plates.  Try various cheeses with grapes and oranges and a glass of red wine or chilled rosé for warm weather.  Argentina has lovely wines; try a nice Malbec if you opt for the red wine.  Malbec grapes are grown in the dry region of Mendoza, Argentina.

4. Green tea:  What I love about green tea is that it is delicious hot or cold and can be enjoyed all year long.  Not only is green tea chocked full of anti-oxidants, but the American Journal of Clinical Nutrition reported that drinking 4 cups a day can help shed more than six pounds in eight weeks!  How is this possible?  Green tea contains EGCG (Epigallocatechin gallate), a compound that temporarily speeds up your metabolism.  In summer, try making green tea and then adding fresh mint and putting it in the fridge to chill.  This makes it easily accessible and refreshing to drink all day long and you can get your four daily cups in.  You can also add a little lemon if you like.

5. Lentils:In addition to fiber, lentils can provide 35% of our daily intake of iron.  Did you know that 20% of us are iron-deficient?  Getting 100% of all your daily nutrients is imperative for keeping your metabolism running at top speed.  Lentils are another thing that can be enjoyed year round, hot or cold.  Healthy foods such as vegetarian stews and salads make them the perfect main dish or side course.

6. Hot peppers:One of the best memories I have while growing up in California is being surrounded by Mexican food.I have to say hot peppers are one of my favorite foods. One thing I like about them of course is the flavor. ButI also like them because they are great for cooking: you can adjust the amount of hotness by removing all the seeds (mild form), half the seeds (hot form) or none of the seeds (hottest form).Chilies(hot peppers) come in various forms- fresh, salsas, powders – and there are various chili species, which have different flavors.  One of my favorites is Chipotle, which is a chili that is prepared with a smoky flavor.  They are beautiful to look at and can really add color to a dish.Hot peppers help to burn fat because they contain capsaicin.  Capsaicin is the compound that gives chilies their fiery kick and is responsible for heating up your body, causing you to melt extra calories.So break out the chili flakes and hot sauce and put them on everything!

Pineapple Marinated Salmon and Salad

Serves: four

I think nothing is better than fish marinated in pineapple juice.  I discovered this while eating in a Vietnamese restaurant.  The recipe below is inspired by the salmon dish I ate there as well as the typical Australian BBQ fish dishes so popular in summer.  If you do not have a BBQ try grilling the fish on a very hot grill.  I love to mix fresh and crispy greens with anything savory and hot– contrast is very important when cooking and really adds to the eating experience.

Ingredients for Salmon and Marinade

Fresh Ingredients

Fresh Ingredients

  • 1 tablespoon finely chopped mint
  • 1 tablespoon finely chopped cilantro
  • 1 tablespoon finely chopped red chili pepper (remove or do not remove seeds according to personal preference as far as hotness is concerned)
  • 1 teaspoon oyster sauce
  • 1 teaspoon fish sauce
  • 1 teaspoon soy sauce
  • 1 teaspoon grated ginger
  • 1 teaspoon dried Coleman’s mustard
  • 2 cloves garlic, minced
  • 4 tablespoons extra virgin olive oil
  • 1/4 cup (60 ml) fresh lime juice
  • 1 1/2 cups pineapple juice
  • Freshly ground pepper and sea salt to taste
  • Four 7 oz. (200gram) fresh white or pink salmon fillets (not frozen), with skin

Ingredients for Vinaigrette and Salad

  • 1tablespoons  balsamic vinegar
  • 1/3 cup olive oil
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • Freshly ground pepper and sea salt to taste
  • 1 handful red grape tomatoes or small cherry tomatoes (cut them  lengthwise if you can’t find any tiny ones)
  • One large handful of torn lettuce leaves.  I like butter lettuce, arugula, escarole, red lettuce and watercress but use whatever is fresh and in season and mix them up for color and flavor.  Pre-made baby lettuce mixes are also nice.  When they are fresh and organic, they have a much better flavor.

Method

  1. Marinade: Combine ingredients in a nonmetallic bowl and season to taste
    Marinade

    Marinade

    Add the salmon to the marinade, cover well with the marinade

  2. Cover with plastic wrap and refrigerate for 2 hours
  3. Meanwhile for the vinaigrette, in a large bowl mix the vinaigrette ingredients together and stir in the tomatoes.  Set aside
  4. Place drained salmon fillets, skin-side down, on a heated barbecue or grill pan. Cook
    Marinated

    Marinated

    covered for 3 minutes each side or until the skin is crisp and the salmon is cooked to the degree you desire

  5. In the large bowl with the vinaigrette
    Grilling

    Grilling

    and tomatoes, add a little salt, pepper to taste, and add the clean and dried greens but set aside a small amount of the vinaigrette and tomatoes to drizzle on top as a final touch

  6. Toss the leaves until covered with the Vinaigrette
  7. Place a handful of the salad on a plate and place the salmon on top. Drizzle with a little of the extra vinaigrette you set aside and serve.  You can serve with crusty wheat bread if you like and some nice iced greet tea infused with fresh mint leaves
Finished Dish

Finished Dish

Enjoy!

Sources:

Top 30 Super Foods for Weight Loss Part 1 of 3 (Gravlex Recipe Inside)

Written and compiled by Lori Jo and published on the Advantage Wellness Management Inc. blog, websites, and all their social medias but the company has since closed due to new health reform laws so I am publishing the work here as an example of my published work.

Recipe and photos by Lori J0

 

Although these top 29 super-foods aid in weight loss they also provide powerful nutritional benefits for your bones, immune system, eyesight and mental clarity.  Below I will list the foods along with idea on how to include them into your daily diet and then I will provide one of my personal recipes for you to try to enjoy.  This time I am going to provide you with a recipe on Salmon Gravlax.  Something that is so easy to prepare but I bet you have not even tried it!  It’s similar to smoked salmon but I like it even more and versatile as you can eat it alone, on crackers, in salads, sandwiches and much more.

1. Grapefruit:  Studies have shown that those who add fresh grapefruit to their diet lose more weight than those who do not. Grapefruits contain a bioflavonoid called narignin, which not only boosts metabolism, but its antioxidants’ seek and destroy free radicals (helps to prevent cancer).

2. Black beans:  Black beans are not only beautiful and inexpensive but also delicious and they contain 15 grams of protein without the saturated fat found in red meat.  These are delicious in Mexican food, vegetarian tacos, etc.  Be sure and soak them overnight.  One of the nice things about dried beans is you can store them for a long period.

3. Oats:  Oats are full of hunger satisfying fiber and ½ cup has 4.6 grams of resistant starch according to the health.com website.  Oats contain resistant starch.  Resistant starch is a healthy carb that helps to burn fat and boosts your metabolism.  Another fun thing about oats is it is not only good for breakfasts but there are also many desserts you can make with them.

4. Avocados:  I just mentioned healthy carbs previously but now I want to mention healthy fats and Avocados are just that.  Avocados contain oleic acid, a healthy monounsaturated fat that can reduce your sensation of hunger as well as fiber and protein.  Try to eat ¼ to ½ a day.5.

5. Salmon: Salmon is a lean source of protein, which statistics show; women usually do not get enough protein.  Not only is salmon delicious, filling, and versatile, it is full of MUFA’s (monounsaturated fatty acids), which aid dieters in weight loss and help them to keep the weight off.  There are so many ways to enjoy salmon, such as sushi or grilled, and left over salmon is great when eaten cold in your favorite salad.  One of my favorite things to make with salmon at home is salmon skin sushi rolls.  The skin of the salmon is a very concentrated form of the good fats and is delicious when crispy and combined with crunchy cucumber, rice and nori (edible seaweed that is dried or toasted).  This is a nice sushi alternative for those that do not want to eat their salmon raw.

6. Blueberries:  Blueberries are beautifying, healthy, and slimming – all things that make me happy! They are only 8 calories a serving and are full of anti-aging antioxidants.  Another plus is the 4 grams of fiber that can help you to feel full after eating them.  Try them on your morning oatmeal or as part of a delicious smoothie.

7. Broccoli:  Broccoli is green and lovely and delicious raw or cooked.  Its low calorie, full of cancer fighting properties such as fiber and this makes it the perfect food for losing weight.  I love broccoli in chopped salads.  Jamie Oliver has some wonderful chopped salad recipes that use root vegetables and broccoli with wonderful vinaigrette dressings.

8. Brown Rice:  We all love rice and brown rice is the perfect alternative to white.  One serving contains 1.7 grams of resistant starch (we talked about that earlier) which boosts your metabolism and burns fat.  I love to mix brown rice with tuna, a bit of olive oil, eggless mayo, sea salt and pepper for a lovely and simple salad.  You can also add olives, capers, frozen peas (or whatever you may have in the fridge) to brown rice for a healthy and easy to prepare lunch.  This dish is delicious the next day as well so make enough for leftovers.

9. Pears:  Pears (with the skin) are full of fiber and a study shows that women who eat three pears a day consumed fewer calories and lost more weight than those who did not.  Make pears a delicious part of your salads with a wonderful goat cheese.  They also make lovely desserts when paired with dark chocolate.

10. Wine:  Grape skin contains an antioxidant called “Resveratrol” which stops fat storage.  Studies have shown that wine drinkers are slimmer in the middle than hard alcohol drinkers.  One glass of wine will boost your calorie-burning rate for up to 30 minutes.  One glass of red wine or chilled rose is delicious with lentil salad.

Need another nudge to eat healthy? Here is my personal recipe for Salmon Gravlax, it is so easy to prepare that you will not believe it!  It is similar to smoked salmon but I like it even more because of its versatility: you can eat it alone, on crackers, in salads, sandwiches and much more.

Gravlax is very economical.  I eat it for breakfast on rice crackers topped with cream cheese or at lunch in a salad or sandwich.  You can also try it on top of blinis with a little sour cream and chives.

As a finish to part 1 of my article, I am going to share with you my mine and my husband Gravlax recipe.  Gravlax is just as delicious as smoked salmon if not more so (I like it better) and it is very easy to make and much more economical.  I eat it for breakfast on rice crackers topped with cream cheese or at lunch in a salad or sandwich.  It is very versatile.

Gravlax Recipe

Ingredients

Salmon

  • Salmon filet, 500 grams.
  • Fresh dill
  • Pepper corns
  • Coriander seeds
  • Sea salt

Method

  1. Remove the skin from the salmon (some recipes say to leave the skin but I prefer without)

    Fresh Dill

  2. Toast peppercorns and coriander
  3. Grind toasted seeds in a mortar and pestal
  4. Mix with salt and sugar
  5. Make a bed with half of the mixture, add half the dill
  6. Place salmon filet above the rest of the dill and then add the remaining other half of the mixture
  7. Wrap in aluminum. Make small holes to drain the liquid
  8. Place in the refrigerator for 2 days with a weight on top

Dry Ingredients

Ingredients in Foil

Ingredients in Foil

Gravlax

Gravlax
Gravlax on Cracker

Gravlax on Cracker

Yummy and healthy, enjoy!

Sources: