Eat well

eWellness magazine

SLIMMER YOU WITH HEALTHY, FIBER-FILLED CARBS

2018-07-03

Summer is a great time to enjoy the bounty of the season, and thewarm weather calls for refreshing dishes. When you eat foodsthat are in season, they are not only more affordable, they arealso fresher and packed with the highest amount of flavor andnutritional value. What means the dishes for your holiday partyshould be even healthier and more delicious than last year.

It’s also a great time to consider shedding those extra stubborn pounds. Summer is actually thebest time to find foods that are packed with fiber – a weight-loss superstar. You can still have yourcarbs and slim down if you choose the right ones.

The following fat-burning foods are good choices to keep you fueled and full all day that are low incalories but packed with taste.

LENTILS - Although lentils include all the beneficial nutrients like fiber, protein, minerals, andvitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils onlycontains about 230 calories, but still leaves you feeling full and satisfied. They are great forblasting belly fat.

CHICKPEAS - Super affordable and tasty, chickpeas deserve a spot in any health-consciouskitchen. Each serving comes packed with nutrients, from iron to B vitamins. And chickpeas haveplenty of nutrients that can help you lose weight, too. How? Chickpeas are a great source ofprotein. Your body burns a lot of energy - in the form of calories - to help break down the protein.

QUINOA – Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats. Quinoa is also a great source of fiber and B vitamins, and it’s gluten-free.

KANIWA - Baby quinoa, also known as Kañiwa, is predicted to become the next ‘new’ ancientsuper food. Kañiwa is called quechua, cañahua, and baby quinoa because it looks and tastessimilar to quinoa, and us its botanical relative is loaded with lots of good nutrients. It cooks up witha crunchy texture & makes a nutrient-rich, delicious breakfast or dinner.

QUINOA FLAKES - Quinoa flakes are made from pressed quinoa. You get all the health benefits ofquinoa with a more familiar breakfast texture and a quicker cooking time. Use it as a greatalternative to oats for a quick breakfast.

KAMUT – Kamut is rich in heart-healthy omega-3 fatty acids, and it’s also high in protein while lowin calories. A half-cup serving has 30% more protein than regular wheat, with only 140 calories.Kamut helps to reduce cholesterol, blood sugar and inflammation.

BANANAS – Bananas help reduce stomach bloating and are a good source of potassium, whichcan help lower water retention and prevent muscle cramping during a workout. Bananas are alsorich in glucose, a highly digestible sugar, which provides a quick energy boost.

SWEET POTATOES - Sweet potatoes are loaded with fiber, nutrients and can help you burn fat.The magic ingredient here is antioxidants - they stabilize blood-sugar levels and lower insulinresistance, which prevents calories from being converted into fat. They provide a great energyboost before a workout.

BROCCOLI – Broccoli is a cruciferous vegetable that’s rich in Vitamin C. Vitamin C builds collagen,which forms body tissue and bone, and helps cuts and wounds heal. It has nearly 1 gram of fiberper 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in theintestines. Broccoli also aids in digestion by helping to keep your stomach lining healthy.

BUCKWHEAT - Like quinoa, buckwheat is gluten-free and a complete source of protein, whichmeans it supplies all nine-essential muscle-building amino acids the body cannot produce on itsown. It is also high in magnesium and fiber.

TEFF – Teff is a mild, nutty whole grain and a complete protein that’s rich in vitamins and fiber. It isalso rich in calcium and iron. Diets rich in calcium have been associated with lower body weightand reduced weight gain over time.

BLUEBERRIES - A cup of blueberries has 21 grams of carbs, but they couldn’t be better for you. They are loaded with polyphenols—chemical compounds that prevent fat from forming— and thatactively burns belly fat.

By incorporating these high fiber carbohydrates into your diet, you’ll feel fuller longer, get many ofthe vitamins and nutrients your body needs, and burn fat while enjoying good, healthy food.

Pereg Natural Foods (www.pereg-gourmet.com) offers an extensive line of all-natural grains andancient grains including quinoa, teff, buckwheat, kamut, lentils, and chickpeas, among others. Theymanufacture all their products from start to finish, controlling the quality from the sourcing until theproduct is packed and ready for the consumer.

Enjoy these delicious recipes

KAñIWA BURGER

This recipe incorporates many of the fiber-filled, fat burning foods that will help you spring forwardto a healthier, slimmer you!

Ingredients:

2 cups water

½ cup raw Pereg Natural Kañiwa

1 cup water

1 cup cooked chickpeas, smashed, with the skins removed

½ cup gluten-free Panko breadcrumbs

1 large egg, whisked

1 garlic clove, minced

¼ cup white onion, minced

¼ teaspoon smoked paprika

½ teaspoon kosher salt

¼ teaspoon cracked black pepper

2 tablespoons coconut oil

Directions:

Prep time: 10 minutes Cook time: 30 minutes Serves: 2 big burgers or 4 smaller burgers*Estimate Only

STEP 1Combine kañiwa and water in a medium saucepan and bring water to a boil. Lower to a simmer,cover, and simmer for 15-20 minutes or until tender and the water is absorbed. Remove from heatand let cool. You should have 1 cup cooked.

STEP 2Combine kañiwa with smashed chickpeas, breadcrumbs, garlic, onion, and spices. Form into twobig patty or four smaller patties.

STEP 3Fry 4-5 minutes per side in coconut oil over medium heat until the outside is brown and inside isheated through.

BABY QUINOA SALAD WITH ROASTED VEGETABLES

This quinoa salad is perfect for the person who thinks they don’t like quinoa. It’s sweet and tangyand full of nutrition from the roasted veggies, plus the fiber and protein from the Baby Quinoa. Youcan serve it as a side or as a lunch main. I tend to triple the recipe and keep it in the fridge to grabas a quick healthy breakfast or lunch.

Ingredients:

1 cup Pereg’s Baby Quinoa

1 sweet potato

1 small red onion

1 red pepper

¼ cup olive oil, plus more for veggies

¼ cup balsamic vinegar

2 TBSP honey

Salt and pepper

Directions:

STEP 1Preheat oven to 425 degrees

STEP 2Prepare Baby Quinoa according to package directions

STEP 3Dice the onion, sweet potato and pepper into small pieces

STEP 4Put on a sheet pan, coat with olive oil, salt and pepper

STEP 5Roast veggies till golden brown and soft (about 25 minutes)

STEP 6Mix honey, ¼ cup of olive oil and balsamic vinegar in a container, until completely mixed

STEP 7Once the Baby Quinoa has cooked and rested, mix with the roasted veggies and dressing

STEP 8Enjoy this dish at room temp

*Recipe developed by Shoshie Steinhart for KosherMoms

About Pereg Natural FoodsAll Pereg products are certified Kosher by the OU and CRC and are 100% natural, free frompreservatives and additives. They are also dairy and lactose-free. Pereg is available at leadingsupermarkets, health food & kosher food stores and online for direct consumer purchase. Findrecipes at https://www.pereg-gourmet.com/blogs/recipes.

Recipes and photos: Courtesy of Pereg Natural Foods

Segment: "Healthy 4 of July" part 2