Spring Foods for Weight Loss

Goodbye winter, hello spring! Gone are the cold winter days which served as a good excuse for the couch potato syndrome. With spring and the sunshine it promises, engage in outdoor activities as much as possible.

Even simple chores like gardening, cleaning the garage are good ways to bust a few calories. This is the ideal time to take up an outdoor sport. Even a thirty-minute walk every day will go a long way in your weight loss goals.

Not only does spring bring that spring to your feet, but also comes with a plethora of foods that can help you get closer to the weight that you desire. Bananas, strawberries, grapefruit, pineapples, kiwis, apricots, nectarines, cherries, rhubarb, blueberries are spring fruits that can be added to a weight loss plan. Veggies like cucumber, zucchini, new potatoes, radishes, asparagus, eggplant, avocados, peas, chicory, artichokes, carrots, ramps, fava beans, spinach, okra, beets, broccoli and herbs like cilantro, parsley, basil and mint must be a part of your spring food diet. Green leafy vegetables are also a must during this season. For those who need their dose of meat, opt for chicken whites, rabbit meat and lamb. Fish lovers and sea food fans could go for the sea bass, black cod, scallops, clams and mussels. For your grains try millet, quinoa, rye and barley.

A spring diet must be rich in fiber since it helps cleanse the digestive system and gets rid of toxins from the body. Artichoke contains cynarin, a compound that is effective in bringing cholesterol levels. More so, it is very rich in fiber and has contains not more than 70 to 75 calories. Asparagus can make for a yummy snack or meal. It is has a high water content and is rich in Vitamin A and Vitamin C. A cup of peas only contains around 30 calories. They are full of fiber. A regular intake of peas is good for a consistent dose of Vitamin K for the body. This vitamin is crucial for bone building and blood development. Cucumbers and radishes are also very rich in fiber and therefore make you feel full after having a large helping. What more, they have a negligible calorie count and can therefore be chomped upon as per your whim and fancy. Some diet experts are of the opinion that onions can actually burn fat deposits. They also bring down the level of cholesterol. Herbs like parsley, cilantro, coriander and mint also have few calories and can add a lot of zing to an otherwise boring dish. Some also believe mint is a natural appetite suppressant.

The best snack when on a spring weight loss program is a single banana. It is rich in fiber and potassium. A banana before a sport or exercise or after a workout is a good energy booster. Nectarines and peaches are also known to bring down cholesterol levels and at the same time are very low in calories. Berries like strawberries and blueberries are rich in antioxidants. They are also wonderful weight loss foods as they have no fat and are very low in calories. Blueberries are also known to regulate the body’s metabolism. Although high in sugar, pineapples help in digestion. Consumed in reasonable quantities, these fruits can easily be added to your spring food diet. Similarly, avocados are not always advised for those aiming to shed those extra kilos because it contains fat. Yet if had in small quantities can work wonders since it takes time to digest and therefore gives you the impression of feeling full for a longer time. Studies have shown that having grapefruit on a regular basis can bring down the insulin level in the body. This in turn facilitates loss of weight. More so, it has essential nutrients like Vitamin A, Vitamin C and potassium. Apricots are rich in Vitamin A and cherries have nutrients that help in ridding the body of toxins. These little red fruits are so powerful that they also help counteract free radicals that are very harmful.

To increase metabolism, it is important to have protein rich foods. The sea bass is high in protein and is also rich in iron. Clams and mussels are a good source of Omega 3 fatty acids important for metabolism. Rabbit meat and lamb are great sources of protein and much lower in calorie content than other meat products and once the desired weight is achieved they can be used to replace red meat.

Depending on your weight loss goal, your lifestyle, your likes and dislikes, it is easy to formulate the appropriate weight loss program. A diet in spring is easy follow as this season offers many delicious fruits and vegetables that can be put together to make interesting meals. The important thing is to transform a fatty winter diet into a more cooling spring one.

Date Nutty Muffins

Ingredients

Flour: 2 cups

Salt: half tsp

Baking powder: 2 tsp

Nutmeg: 1 tsp

Chopped dates: half cup

Chopped walnuts: half cup

Egg: 1 beaten

Cold milk: 1 cup

Oil: one and a half tbsp

Cinnamon powder: 1 tsp

Method

Toss, flour, salt, cinnamon and baking powder with a fork to mix the ingredients. In a separate bowl, beat egg, and add milk and oil. Add the grated nutmeg and the tossed flour and mix well. Add chopped dates and walnuts to the flour and mix it with beaten egg and milk. After the ingredients are mixed well keep the mixture aside. Grease a muffin tin with fat and dust it with flour. Fill two thirds of the tin. Bake for 20 to 25 minutes at 400 degree F.

Dragon Chicken

Chicken supreme cut into dices 200gms

Dry red chilli flakes 10gms

Chopped garlic 10gms

Tomato garlic sauce 25gms

Fried cashew nuts 25gms

Salt to taste

Sugar 10gms

Few drops of lime juice

Yellow butter 5 gms

Method

Marinate the chicken with salt little egg and dust in corn flour. Deep fry for five minutes till crisp. In a wok, heat oil, sauté the garlic, add the chilli flakes and the tomato garlic sauce and cook for a minute. Add the rest of the ingredients and mix well. Add the fried chicken and toss well to coat the chicken pieces evenly with the sauce mix. Add the fried cashew and mix. Serve hot.

Tomato Marmalade

Tomatoes: 2 kg

Oranges: 3 nos Oranges

Lemons: 2 nos

Sugar: 1.7kg

Whole cloves: 30gm

Cinnamon sticks: 150gm

Method

Remove the peel from the tomatoes and cut it into small pieces. Cut the oranges and lemons into small quarters. Pour off the juice from the tomatoes. Add sugar. Stir until it is dissolved. Add oranges, lemons, and spices which have been tied loosely in a cheesecloth bag. Place the mixture over high heat and boil rapidly, stirring often. Cook until it is clear and thick (about 50 minutes). Pour into jars and close the jars tightly with their lids. Cook over a hot water bath for a further 10 minutes.

Grill asparagus with spinach and cheese

Ingredients

Olive oil: quarter cup

Lemon juice:1/8 cup

Fresh asparagus spears:12

Baby spinach: 60gm

Grated Parmesan cheese:1/8cup

Seasoned slivered almonds: 1 tbsp

Method

Preheat a grill (on low heat). Marinate the asparagus with lemon juice and olive oil. Grill asparagus for about four minutes, turning at least once, and brushing with the olive oil mixture. Remove from the grill.

In a large bowl, combine the spinach, Parmesan cheese and slivered almonds. Cut asparagus into bite-size pieces, and add to the salad along with the lemon juice and olive oil. Mix and serve.

Fresh Fruit Salad with mace

Ingredients

Sugar:30/80gm

Juice of half a lemon

Selection of 4 to 6 fruits: apples, pears, oranges, bananas, grapes(green or black) melons and peaches

Mace powder: 3 to 5 gm

Method

Dissolve the sugar in 300 ml of water over gentle heat. Bring the syrup to a boil and continue boiling for five minutes. Cool it, and add lemon juice and mace powder. Quarter, core and slice the apples. Peel and segment the oranges. Slice the bananas. Halve and seed the grapes. Peel and segment the peaches. Scoop orbs out of the lemon with a small scoop(1). Put each fruit into the syrup as it is prepared. Mix all the fruits together and, if possible, leave it to stand for 2-3 hours to allow the flavors to blend. The fruit salad will keep up to 3 days, but the bananas need to be replaced everyday.

White sauce

Ingredients

Milk: 3 cups

Plain flour: 3 tbsp

Butter: 3 tbsp

Method

Take a flat, heavy bottomed vessel. Heat the butter. Add the plain flour and stir fry on a low flame. Keep stirring without browning it. Gradually add the milk stirring continuously. The sauce will thicken. It should be of a smooth flowing consistency. Use as required in the above dish

Broccoli Cutlets

Ingredients

Finely chopped broccoli: 2 cups

Boiled grated potatoes: 1cup

Onion, finely chopped: 1

Butter: 1 tbsp

Cheese, grated:1/2cup

Bread: 4-6 slices

Chilli flakes:1/2tsp

Salt and pepper to taste

Bread crumbs

Oil for frying

For the batter

Plain flour: 1 cup

Water

Method

Heat the butter. Stir fry the onions until light brown. Add the broccoli and potatoes. Stir well. Allow this mixture to cool. Soak the bread slices in water. Squeeze to drain excess water. Crumble finely and add to the above mixture. Add grated cheese, chilli flakes salt and pepper. Mix well.

Keep aside for sometime, and make cutlets in desired shapes. Prepare the batter by mixing maida with water. Dip the cutlets in the batter and roll over bread crumbs and deep fry in oil and low flame. Serve hot with tomato sauce.

Broccoli Fritters

Ingredients

Fresh broccoli: 500gm

For the batter

Plain flour:1/2cup

Corn flour:1/2cup

Rice flour:1 tbsp

Soda bi carb: A pinch

Baking powder:1/4 tsp

Salt and pepper to taste

Oil for frying

Method

Remove the florets of broccoli. Steam and put them in ice cold water. Drain and keep them aside. Mix the flours, soda bi carb, baking powder, salt and pepper. Add water to get a smooth flowing consistency. Keep the batter aside for two to three hours. Heat the oil. Dip each floret into the batter and deep fry. Serve hot with a spicy sauce.

Broccoli au gratin

Ingredients

Fresh broccoli: 250gm

Potatoes:2

Butter: 2 tbsp

White sauce: 3 cups

Salt and pepper to taste

Grated cheese: 3-4 tbsp

Salt and pepper to taste

Method

Steam broccoli florets, and soak in ice cold water. Drain and keep aside. Cut boiled potatoes into cubes. Heat the butter. Stir fry the broccoli and potatoes. Then add the white sauce, salt and pepper. Mix well. Grease a baking dish. Pour the broccoli potato mixture. Cover with grated cheese and bake in a hot oven until the cheese turns golden brown. Serve hot with garlic bread.

Moong Chana Dal Cheela

Ingredients

Moong dal: 2 cups

Channa dal 2 cups

Onion peeled and chopped: ½ cup

2/3 cup tomatoes, diced into ¼ in cubes 1tsp ginger, grated

2tbsp cilantro, chopped fine

1-2 green chillies, seeded and cut fine (optional) 1 tsp salt, or to taste

Vegetable oil spray

Method

Wash the dal in running water. Soak for 2-3 hours. Grind to a smooth batter using the water they were soaked in. you can grind the mixture and refrigerate the previous night itself. Stir the remaining ingredients into the batter

Heat a non-stick griddle on the stove. Lightly spray with vegetable oil. Take a ladleful(1/4 cup) of batter, pour and spread gently on the griddle. Cover and cook for 30sec or until bubbles start appearing and the lower side begins to become golden brown. Turn over with a spatula and cook for another 30-40 sec or until cooked through.

Slide onto a plate. Cook the remaining chelas (about 16 total) the same way. Serve with mint chutney accompanied by a glass of milk and a fruit.

Vegetable lasagna

Ingredients

Chopped onions: 100gm

Chopped garlic: 30gm

Virgin olive oil(a generous amount)

Diced carrots: 100gm

Diced celery root: 100gm

Diced pumpkins: 100gm

Diced brown mushrooms: 100gm

Diced tomatoes: 100gm

Tomato paste: properly roasted

Tomato sauce: 150ml

(season with fresh rosemary, thyme, salt and pepper and slowly simmer for 15 minutes)

Add afterwards

Cubes of zucchini: 50gm

Egg plant: 50gm

Small roses of cauliflower: 50gm

Small roses of broccoli: 50gm

Leek cubes: 50gm

Small cubes fennel: 50gm

All things must be very dry, without any trace of water or oil.

(Use any other seasonal/available vegetables as well to add or to exchange in this section)

Mix all the above

Make a cream cheese sauce with one egg, seasoned with lemon juice, lemon skin, garlic and basil.

Method

Slightly brush olive oil on a baking dish. Layer with uncooked pasta sheets followed by thick layers of vegetable stew and thin layers of cream cheese sauce. Top with thin layer of cream cheese sauce and grated parmesan cheese.

Cover dish with aluminium foil. Bake for 50 minutes at 160 degree C. Bake at 180 degrees C for the last five minutes. Take off aluminium foil and serve.

Pea-filled potato cakes

Potatoes, boiled and peeled: 450gm

Vegetable oil: 3 tbsp

Salt to taste

For the filling

Vegetable oil: 2 tbsp

Frozen green peas: 80gm

A couple of generous pinches each of coriander, red chilli and cumin powders

Dried mango powder: half tsp

Salt to taste

Fresh coriander, chopped: 2 tbsp

Method

Mash the potatoes, knead lightly for a minute or two till it comes together and divide it into 6 parts. Heat the oil in a small non-stick saucepan. Add the peas, spices and salt, give the pot a stir and splash water and cook until the peas or done, for about 5 minutes. Add the coriander and mash a little. Make the potatoes into balls and make a deep and wide depression for the filling. Place 1 rounded tsp of filling in each and pinch the potato over the top and reshape into balls. Pat to flatten. Heat half the oil in a non-stick frying pan. Cook the cakes over a moderate flame until golden and crisp on both sides.

Nelli Chutney

Ingredients

1/4kg amla, washed, dried, deseeded and cut into pieces

Green chillies: 100gm

Black pepper: 1 tablespoon

Methi seeds: 1 tablespoon

Mustard seeds: 2 tablespoon

Ginger: 2 inch

Lemon juice: 2

Salt: 2 heaped tablespoons

Method

Grind together to a coarse texture. Store in a dry jar. This chutney will keep for over a year though it will gradually turn dark, almost black over time.

Baked chicken

Chicken: 6 - 8 pieces

For seasoning

Pepper:1/2 tsp

Chilli powder: 1 heaped spoon

Mustard: 1 1/2tsp

Lemon juice: 3 tbsp

Sugar: 25gm

Worcestershire sauce: 1 tbsp

Soya Sauce: One-and-a-half tsp

Olive Oil: 1 tbsp

For garnish

Spring onion chopped: 2 tbsp

Preparation

Marinate chicken with seasoning ingredients. Socre chicken pieces to allow marinade to penetrate and leave it for an hour-and-a-half. Taken a tin foil large enough to wrap the chicken. On a shallow glass bowl, arrange chicken pieces neatly on the foil. Pour the remaining marinade over the chicken. Fold the edges and wrap into a neat package. Bake in a pre-heated oven set at 200 degree Celsius for 25-30 minutes.

Jackfruit jam

Ingredients

Jackfruit flakes: 1Kg

Clove: 12

Cinnamon: 6(1 inch pieces)

Sugar: one-and-a-half kg

Citric acid: 1 tsp

Water: 6 cups

Method

Deseed the jackfruit and cut it into small pieces. Cook in water just enough to dip the pieces, adding crushed clove and cinnamon. When the water boils, remove the clove and cinnamon pieces from it. Smash the cooked jackfruit or grind in a mixer and sieve. Heat water, sugar and citric acid in a vessel. When it boils add the fruit pulp to it. Stir continuously. When the solution thickens, remove it from fire and pour it into a prepared bottle. Cool the jam in the bottle and then store. To test whether the jam is done, cool the jam on a ladle. When cool, the jam should fall from the tilted ladle in flakes rather than in drops.

Veggie pizza

Ingredients

Flour: 175gm

Skimmed milk: 150ml

Baking powder one fourth heaped tsp

Refined oil 2 tbsp

Salt to taste

Pizza sauce one and a half desserts spoons

Cheese slices – 6

Onions (thinly sliced) 2

Tomatoes (chopped) 1 or 2

Capsicum (chopped) 1

Corn (optional) 2 tbsp

Oregano, basil quarter tsp each

Pepper to taste

Method

Sift the flour, baking powder and salt in a bowl. Make a well in the centre and add the oil and milk. Combine into smooth dough and leave it covered for about 15 minutes. Roll out into a 12 inch round or a 26X16 cm rectangle. Place in a greased baking tray or pizza pan, and bake at 180 degree C for eight minutes. Once the pizza base is ready, spread the pizza sauce over this. Place the cheese slices all over the prepared base. Sprinkle onion slices, chopped tomatoes, capsicum and corn. Season with salt and pepper and add oregano and basil, if you like. Bake for a further 15 to 20 minutes. Slice using a pizza wheel and serve hot.

Homemade Pizza Sauce

Ingredients

Onions (sliced fine) 2 to 3

Garlic (chopped) 12 cloves

Tomatoes (chopped) 4 to 5

Basil, oregano to taste

Salt and pepper to taste

Sugar half tsp or to taste

Olive oil 2 tbsp

Method

Heat a little olive oil in a sauce pan. Sauté the sliced onions and garlic till the onions are translucent. Add the chopped tomatoes, dry herbs, salt and sugar. Add pepper if desired. Bring this mixture to a boil. Simmer for 45 minutes top one hour, stirring occasionally. Your sauce is ready.

Strawberry jam

Ingredients

Strawberries: 1 ½ kg

Sugar: 4 cups

Citric acid 1 tsp

Method

Remove the stalks and wash the strawberries. Put the fruit in a heavy pan and stir till it boils. Mash, add sugar and lemon juice. Stir until sugar is dissolved. Remove the scum. Boil rapidly till it sets when tested. Cool and pour into clean and dry jars. Seal with wax and close the lid tightly.

Almond and Celery Soup

Ingredients

Almonds: 50 gm

Celery: 1 shoot

Carrot: 1

Spring onions: 25gm

Asparagus tips: 5 gm

Garlic: 3 cloves

Coriander root: 5 gm

Red Chilies: 2

Salt to taste

MSG to taste

Chinese cabbage: 5 gm

Pak Choy: 5 gm

Method

Make a stock using celery roots and leaves with the onion and carrot, coriander roots and red chilies. Soak the almonds in hot water for 15 minutes. Remove the skin from the almonds and make them into a paste. After the stock is boiled, strain it and pour it into a pan. Add sliced carrots, asparagus tips, Chinese cabbage and pak Choy and bring the mixture to a boil. Add the seasoning and thicken the soup by adding the almond paste little by little. Again give it a single boil; check for seasoning and serve the soup hot garnished with fried sliced garlic.