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3 Fat-Burning Recipes
Imagine eating all you want and still losing weight. Sounds like a dream, doesn’t it? But it’s a reality when you eat fat-burning foods that require more calories to digest than they contain. Using more calories than you consume helps your body burn up your stored fat. Adding recipes containing these fat-burning foods to your diet will boost your metabolism, and when combined with regular exercise, will have you shedding the pounds in no time.
Fat-burning recipes should include superfoods
Superfoods are foods that have an especially high nutrient content, such as antioxidants, protein, fiber and vitamins. These superfoods are often found in fat-burning recipes because of the vitamins they contain, the metabolism boost they provide and the energy it takes your body to digest the fiber in them. According to Kathleen M. Zelman, MPH, the following superfoods are ideal to include in fat-burning recipes:
- Lowfat or fat-free dairy products like yogurt or cottage cheese
Recipes that include these healthy fat-burning foods will give you a delicious blend of antioxidants, vitamins, fiber and protein that aid in burning fat.
The New York Daily News reports that healthy fat-burning recipes should include the following in addition to the fat-burning foods listed above: whole grain cereal, oats, peppers and spices, green tea, chicken and coffee.
The fiber in the whole grain and oats takes effort for your body to digest. The chicken contains lowfat protein. Coffee and green tea contain caffeine, which gives you a temporary boost of energy and metabolism. According to Dr. Susan Biali, M.D., adding peppers and chilis to your meals also boosts your metabolism and helps burn fat.
Fat-burning recipes should also contain dairy products. A report from Michael Zemel at the University of Tennessee-Knoxville claims that a dairy-rich diet nearly doubles the rate of weight and fat loss compared to a dairy-poor or dairy-free diet with the same level of calorie restriction. Fat-burning recipes should include dairy because the report adds that calcium in dairy products can boost weight loss by increasing the breakdown of fat in cells. Therefore, dairy products are considered fat-burning foods.
One healthy fat-burning recipe ingredient that everyone agrees on is nuts. Though nuts can be high in calories, they are also high in fiber and protein, which boost your metabolism. According to a study from the City of Hope National Medical Center in California, participants who ate nuts every day were found to have lost nearly 40 percent more weight than those who didn’t, despite the fact that both groups consumed the same number of calories.
Following are some healthy and delicious fat burning recipes, courtesy of Shape magazine.
Flaked-Salmon Salad with Black Beans
- 1 tablespoon extra-virgin olive oil
- 1/4 cup bottled fat-free vinaigrette
- Juice of 1 large lemon
- 1 teaspoon Dijion mustard
- 12 ounces boneless salmon fillet
- 2 cups broccoli florets
- 1 15.5-ounce can black beans, drained and rinsed
- 1 cup grape tomatoes, halved
- Salt and black pepper
- 4 cups torn assorted salad greens (trimmed, washed, and dried)
- 1 bunch fresh basil
- 2 carrots, peeled and shaved into long strips
- Whisk together olive oil, vinaigrette, lemon juice, and mustard. Set aside.
- Preheat oven to 400°F. Place salmon in a small roasting pan. Cook for 10 to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch), or until an instant-read thermometer registers 140°F. Remove salmon from oven and set aside. Once it's cool, flake into bite-size pieces with a fork.
- Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute or until florets turn bright green. Drain and rinse under cold water. Shake to remove as much water as possible and place in a large bowl. Toss broccoli with dressing; set aside.
- In another bowl, combine salmon, black beans, and tomatoes. Season with salt and pepper. Divide salad greens and basil among 4 plates. Top with broccoli and salmon mixture and garnish with shaved carrots.
Two more healthy fat burning recipe from Shape magazine are:
Spiced Pistachio-Crusted Chicken and Glazed Carrots
For the Chicken
- Cooking spray
- 1/2 cup unsalted, shelled pistachios
- 3 tablespoons black sesame seeds
- 2 teaspoons ground coriander
- 1 1/2 teaspoons ground cumin
- 1 egg
- 1 tablespoon water
- 1/4 cup flour
- Salt and freshly ground black pepper
- 4 boneless chicken breast halves (about 6 ounces each), skin removed
For the Carrots
- 1 1/2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 6 carrots, sliced 1/4 inch thick on the diagonal
- Salt and freshly ground black pepper
- 1/3 cup orange juice
- 1 1/2 tablespoons honey
- 2 tablespoons chopped fresh cilantro
- Preheat oven to 400°F and coat a foil-lined baking sheet with cooking spray. Finely chop pistachios in a food processor or by hand.
- Transfer to a shallow bowl and stir together with sesame seeds, coriander, and cumin. In another shallow bowl, beat egg and water together. Add flour to a third bowl and season with salt and pepper.
- Dip a piece of chicken in the flour and shake off excess; quickly dip in egg mixture, then pistachio mixture, turning to coat both sides.
- Transfer to baking sheet and repeat with remaining chicken.
- Bake for 25 to 30 minutes or until juices run clear when pierced with a knife in the thickest part.
- While chicken cooks, prepare the carrots. Heat oil in a skillet over medium. Add cumin seeds and cook until fragrant. Add carrots and toss to coat with oil; season with salt and pepper. Add orange juice, cover, and cook for 8 minutes, stirring occasionally.
- Reduce heat to medium-low and stir in honey. Continue cooking, uncovered, for 4 to 5 minutes more or until liquid evaporates and carrots are tender. Divide chicken and carrots among four plates, sprinkle with cilantro, and serve.
Sesame quinoa salad with shrimp
- 1 cup uncooked quinoa
- 1 pound cooked medium shrimp, peeled and de-veined
- 1 yellow or red bell pepper, seeded and diced
- 3 tablespoons chopped
- Fresh cilantro
- 2 green onions, minced
- 2 tablespoons rice wine vinegar
- 1 tablespoon sesame oil
- Salt and ground black pepper
- Combine quinoa and 2 cups of water in a medium saucepan. Set pan over high heat and bring to a boil. Reduce heat to low, cover and cook 10 minutes, until liquid is absorbed and quinoa is translucent.
- Remove from heat and stir in next 6 ingredients. Season to taste with salt and black pepper. Serve warm or chilled.