Beef Recipes
Can you eat beef and still stay healthy? Yes you can. But the compromise will be giving up on that juicy T-bone steak served on a plate with a baked potato beside it. The key to enjoying beef and not increasing your risk of taking in too much saturated fat is to choose leaner cuts of beef, such as round steaks and some parts of sirloin steaks. You might think it may be a healthier option but doesn't seem like a tasty option, does it? Try few of these recipes and see is it really true. Surely your heart would thank you for it.
The Basics of Weight Loss
Weight loss is a simple equation. When you eat food you put calories into your body. Your body also burns calories to exist and when you exert yourself. If the amount of calories that go into your body is more than the amount of calories you burn, then these additional calories will be stored in your body as fat and you will gain weight. If the amount of calories that go into your body is less than the amount you brun daily, then the body will burn the fat stored in the body to make up for the shortfall.
The rate at which your body burns calories is called the metabolic rate. You can increase this by exercising and being active. So the idea is simple, increase your metabolic rate and reduce your calorie intake.
Your Basal Metabolic Rate is the amount of calories you burn in a day doing nothing.
The rate at which your body burns calories is called the metabolic rate. You can increase this by exercising and being active. So the idea is simple, increase your metabolic rate and reduce your calorie intake.
Your Basal Metabolic Rate is the amount of calories you burn in a day doing nothing.
Basic Food Calorie Table
Here you can find out how many calories a serving of any basic food will cost you. You can use this to make up a healthy meal according to your calorie specification.
Ideal Weight Calculator
The most important calcuation is the Body Mass Index (BMI). The BMI is a measure of body fat based on height and weight, and it applies to both adult men and women. The results are base on empirical data. This is only an indication of how healthy your weight is.
Lean Beef Burritos
Ingredients:
8 ounces beef round tip center steaks, cut ¼-inch thick
Coarse salt and freshly ground black pepper
Smoked paprika or chipotle powder
1 tablespoon olive oil
2 cups shredded cabbage
4 tablespoons minced green onion
4 whole grain or high-fiber tortillas
Shredded cheddar cheese
Sour cream
Salsa
Preparation:
Season beef with salt, pepper and a small pinch of paprika or chipotle powder. Heat olive oil in a large skillet over medium-high heat. Cook beef for 2 to 3 minutes. Flip and cook another 2 minutes or until just cooked through. Transfer to a cutting board and tent with foil.
Toss cabbage and green onion in a medium-sized bowl. Thinly slice beef and divide among tortillas. Top with cabbage and cheese. Roll into burritos and place each on a plate. Garnish with sour cream and salsa.
Potato Salad with Asparagus
Ingredients:
* 1 pound baby red potatoes
* 1 cup asparagus tips
* 1/2 red onion, sliced
* 1/4 cup fat free, reduced sodium chicken broth
* 2 tbsp white wine vinegar
* 2 tsp Dijon mustard
* 1 tsp extra-virgin olive oil
* 1 garlic clove, crushed
* Fresh ground black pepper to taste
Preparation:
Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender. Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters.
While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled.
Nutrition Details (Per Serving):
Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g
* 1 pound baby red potatoes
* 1 cup asparagus tips
* 1/2 red onion, sliced
* 1/4 cup fat free, reduced sodium chicken broth
* 2 tbsp white wine vinegar
* 2 tsp Dijon mustard
* 1 tsp extra-virgin olive oil
* 1 garlic clove, crushed
* Fresh ground black pepper to taste
Preparation:
Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender. Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters.
While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled.
Nutrition Details (Per Serving):
Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g
Beef Steak Salad
Ingredients:
* 3/4 lb. beef round
* 1 tbsp salt and some pepper
* 1/2 small daikon radish
* 1 onion
* 4 shiso leaves
* 1 carrot
* 1 green onion
* *For dressing: 2 tbsp soy sauce / 2 tbsp fresh lemon juice / 2 rice wine vinegar
Preparation:
Thinly slice onion and soak them in water and drain well. Slice daikon, carrot, and shiso into thin strips. Chop green onion. Rub salt and pepper on beef round. Grill the beef for rare. Soak the beef in ice water. Dry the beef and thinly slice it. Place vegetables and beef slices in a plate colorfully. Mix soy sauce, vinegar, and lemon juice to make dressing and pour over the salad.
Stir-fry lamb with chili & mint
Ingredients:
* 2 tbs peanut oil
* 400g lean lamb cut into strips
* 1 garlic clove chopped
* 1 tbs finely chopped fresh red chilli
* 40ml (2 tbs) oyster sauce
* 40ml (2 tbs) fish sauce
* 1 tsp sugar
* 4-5 tbs finely chopped mint leaves plus extra to garnish
* Steamed jasmine rice to serve
Preparation:
Heat the oil in a wok over high heat. Add the lamb and stir-fry for about 1-2 minutes until almost cooked. (You may need to cook the lamb in 2 batches so as not to overcrowd the wok.) Add the garlic, chilli, oyster and fish sauces and sugar. Stir-fry for a further 1-2 minutes.
Taste to check the seasoning balance. (Don't be afraid to add more chilli, sugar or sauces, to taste.)
When the lamb is cooked through and tender, stir in the mint leaves. Remove from the heat and serve with the steamed jasmine rice, garnished with extra mint.
Spring Salmon Salad
Ingredients:
* 1 medium head of red lettuce
* 2 hard cooked eggs, yolks removed
* 2 medium, vine-ripe tomatoes cut into wedges
* 1 cup cooked asparagus tips
* 1 small red onion, thinly sliced
* 1 small yellow pepper, cut into strips
* 1 7.5 ounce can of pink salmon
Dressing:
* 1 tbsp extra-virgin olive oil
* 1/4 cup balsamic vinegar
* 2 tbsp water
* 11/2 tsp Dijon mustard
* 1 garlic clove, crushed
Preparation:
Rinse and dry lettuce leaves. Tear into pieces and divide among four bowls or plates.
Combine chopped cooked egg whites, tomato, asparagus, onion and pepper. Arrange on top of lettuce.
Drain salmon and flake on top of vegetables.
In a small bowl, whisk vinaigrette ingredients together until emulsified. Drizzle a little over each plate or bowl.
Nutrition Details (Per Serving):
Calories 191, Calories from Fat 70, Total Fat 7.8g (sat 1.4g), Cholesterol 23mg, Sodium 386mg, Carbohydrate 14.6g, Fiber 3.1g, Protein 15.7g
Turkey and Green Bean Salad
Ingredients:
* 2 cups green beans, trimmed and cut into pieces
* 1/4 cup fat free mayonnaise
* 1/4 cup plain fat free yogurt
* 1 tsp lemon juice
* pinch of salt
* 1/4 tsp ground black pepper
* 2 cups cooked white-meat turkey, diced
* 1/2 cup red bell pepper, diced
* 3 tbsp fresh parsley, chopped
Preparation:
Place green beans in a pot of boiling water and cook for 2 minutes. Remove from heat and rinse with cold water.
Stir together mayonnaise, yogurt, lemon juice and seasoning in a large bowl. Add green beans, turkey, red pepper and parsley. Toss well to coat.
Nutrition Details (Per Serving):
Calories 152, Calories from Fat 25, Total Fat 2.8g (sat 0.7g), Cholesterol 50mg, Sodium 184mg, Carbohydrate 8.6g, Fiber 2.4g, Protein 23.1g.
* 2 cups green beans, trimmed and cut into pieces
* 1/4 cup fat free mayonnaise
* 1/4 cup plain fat free yogurt
* 1 tsp lemon juice
* pinch of salt
* 1/4 tsp ground black pepper
* 2 cups cooked white-meat turkey, diced
* 1/2 cup red bell pepper, diced
* 3 tbsp fresh parsley, chopped
Preparation:
Place green beans in a pot of boiling water and cook for 2 minutes. Remove from heat and rinse with cold water.
Stir together mayonnaise, yogurt, lemon juice and seasoning in a large bowl. Add green beans, turkey, red pepper and parsley. Toss well to coat.
Nutrition Details (Per Serving):
Calories 152, Calories from Fat 25, Total Fat 2.8g (sat 0.7g), Cholesterol 50mg, Sodium 184mg, Carbohydrate 8.6g, Fiber 2.4g, Protein 23.1g.
Shrimp Pasta Salad
Ingredients:
- 6-ounces rotini pasta
- 1 cup frozen peas
- 6 ounces green beans, cut into pieces
- 2 vine-ripe tomatoes, halved vertically, then thinly sliced
- 3/4 pound cooked shrimp
- 1/4 cup fat-free mayonnaise
- 1/4 cup plain low fat yogurt
- 1 tbsp nonfat milk
- 1 tsp dried mixed herbs
- Freshly ground black pepper
Preparation:
Cook pasta according to package instructions. Add peas to pasta water after two minutes of cooking time. Drain and cool pasta and peas. Cook green beans for 5 minutes in a pot of boiling water. Drain, then plunge into a bowl of iced water to retain color and stop cooking process. Drain again.
Assemble salad in a large bowl. Make creamy low-fat dressing by combining mayonnaise, yogurt, herbs and black pepper. Pour over salad and toss well. Add another tablespoon of nonfat milk if you prefer a thinner dressing.
Nutrition Details (Per Serving):
Calories 319, Calories from Fat 30, Total Fat 3.1g (sat 0.5g), Cholesterol 130mg, Sodium 306mg, Carbohydrate 45.7g, Fiber 5.4g, Protein 26.5g
Mango Chicken
Ingredients
* 15 ounces Chicken breast skinless chicken breast
* 2 each bell pepper one red and one green
* 1 medium onion white onion
* 3 clove(s) garlic clove
* 2 medium mango
* 2 tablespoons fish sauce
* 3 tablespoons low-sodium soy sauce
* 1 tablespoon unpacked brown sugar
* 1 tablespoon fresh lime juice juice of one lime
* 1 dash red chili pepper flakes
* 1 dash kosher salt
* 3 1/2 cups cooked brown rice
Preparation:
Dice the raw chicken, spray the pan with PAM and cook until tender, remove from heat.
Dice in big chunks the onion, mushrooms, and peppers and toss in the wok or large frying pan on medium high heat until cooked.
In a separate saucepan, crush garlic and add sliced mangoes, lime juice, fish sauce, soy sauce, chili flakes and brown sugar.
Simmer and stir on low heat until flavors meld. Serve all over brown rice.
Spice-Rubbed Pork Chops
Ingredients:
* 2 tbsp chili powder
* 1 tbsp paprika
* 1 tbsp brown sugar
* 1 tbsp cumin
* Freshly ground black pepper
* 4 4-5 ounce 1/2-3/4 inch boneless pork loin chops
Preparation:
Combine spices in a small bowl using a small whisk. Rub spice mixture on both sides of each pork chop (remember to trimmed of all visible fat). Put chops in a dish large enough to accommodate chops in one layer, and cover; or place pork chops in a gallon-size resealable storage bag and lay flat on a plate. Refrigerate and allow spices to penetrate the chops for 6-8 hours.
Preheat broiler. Place chops on a lightly oiled broiler rack and broil 5 minutes each side until done. These work equally well on the grill.
Nutrition Details (Per Serving):
Calories 231, Calories from Fat 74, Total Fat 8.2g (sat 2.6g), Cholesterol 89mg, Sodium 137mg, Carbohydrate 7g, Fiber 1.9g, Protein 32.3g
Healthy Cooking
Eating healthy food and food cooked in a healthy fashion is vital to maintaining a healthy weight and healthy lifestyle. Simple steps such as changing to non-stick (teflon coated) pans and reducing the use of oil or butter, and using a steamer to cook food and bring quick and easy benefits. There are plenty of tasty and nutritious ways to pepare low-fat food, here are some of the recipes.
Poultry (chicken, turkey, pigeon)
Beef
Pork
Lamb
Fish and Seafood
Vegetarian
Poultry (chicken, turkey, pigeon)
Beef
Pork
Lamb
Fish and Seafood
Vegetarian
Pills and Herbal
Fat burning pills, creams and herbal remedies should only be considered as supplements to Healthy eating and regular exercising. We will discuss the value and drawbacks of these supplements.
Exercising
The core of every weight-loss and toning program is exercising. Exercises can be broken up into two broad categories. You have the muscle building and toning exercises - usually performed with some kind of resistance such as weights. Then you have the cardio-vascular exercises which forcus on your heart and lungs such as jogging, walkin, stepping etc. However most exercises are a combination of the two.
Beginner
30 Minutes a day brisk walk
Cardio Exercise
Pilates
Exercise Equipment.
Beginner
30 Minutes a day brisk walk
Cardio Exercise
Pilates
Exercise Equipment.
Diets
A healthy Diet is one of the fastest ways to good sustainable weight-loss. There are many so called 'fad' diets out there, but the best diet is one that you can live with every day for the rest of your life. A Diet usually consists of a very disciplined approach to food. This mean being aware of how many calories you are putting into your body and making sure you stay away from junk food.
Detox Diets
Detox Diets
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