15 Foods To Help You Lose

15 Foods To Help You Lose

By Denise Foley

Want To Curb Your Appetite And Stop Sugar Cravings? Then Put These On Your Grocery List.

Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.

1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.
Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

TURTLE PIE

TURTLE PIE

Ingredients:
1 (150 gms) package oreo cookies , crushed
1/4 cup butter, melted
1/2 cup chopped walnuts
Ingredients for CARAMEL SAUCE:
1 cup sugar
2 tablespoons water
1/2 teaspoon lemon juice
1/4 cup heavy cream

Ingredients for GANACHE FILLING:
12 ounces semi sweet chocolate chips
1/2 cup heavy cream
1 cup heavy cream, for the whippd ganache
2 tablespoons butter, for the ganache topping

Directions:
FOR THE CRUST:
1. Combine the oreo crumbs and melted butter. Spread the mixture on the bottom and sides of a 9 inch pie plate and

press evenly. Refrigerate for at least an hour or until firm.

FOR THE CARAMEL SAUCE:
1. In a heavy 2- to 2 1/2-quart saucepan over medium-high heat, combine the sugar, water and lemon juice. Cook

until it turns amber, 6 to 8 minutes. Stir the sugar with a wooden spoon with the water until combined; do not stir

after this point and, instead, tip the pan to ensure even cooking. Do not allow the sugar to burn.
2. Remove the pan from the heat and very carefully pour the cream into the hot syrup. Take care it does not splash; the syrup is very hot. Use heavy pot holders to protect your hands and arms. Stir with a long-handled wooden spoon until the sauce is smooth and blended. Let the sauce cool to warm or room temperature. Can be refrigerated.

FOR THE GANACHE:
1. Place the chocolate in a heatproof bowl.
2. In a small saucepan over medium-high heat, bring the cream just to a boil. Remove from the heat and immediately pour the cream over the chocolate.
3. Using a whisk, stir the mixture until the chocolate is melted and smooth. Let cool until spreadable. Refrigerate for at least 1 hour .Makes about 1 cup.
reserve 1/2 cup for the topping.

TO ASSEMBLE:
1. Place the chopped walnuts over the bottom of the crust.
2. Drizzle about 1/4 cup caramel sauce over the nuts.
3. Then in a mixing bowl, whip the ganache until light and fluffy, then gradually add the cream and whip to soft peaks.
4. Spread the whipped ganache over the caramel sauce and nuts, spread out evenly. Freeze for at least 1 hour or until set.
5. In a small saucepan melt the reserved ganache. Add 2 T. butter and stir until butter is melted and chocolate is glossy. Pour over the frozen pie and swirl pie plate until pie is completely covered with the ganache.
6. Decorate with the remaining caramel sauce. Store in the freezer until ready to serve.
7. Roll out the pie dough to 10 1/2 inch circle. Lay the pastry over the pie pan. Tuck the edges of the dough around the pan. Once done, crimp the sides using your knuckle or a fork.
8. Place the apples over the dough then pour all the sauce in.
9. Crumble the streusel over the apples and bake in the over for 30 minutes or until crust is golden. Cool for 10minutes before serving.

Crockpot Jambalaya

Crockpot Jambalaya
By Laura LaValle, RD, LD Top

One of the challenges of adhering to a low-carb diet is finding lots of different ways to season and spice the same vegetables and proteins that you use over and over again. This spicy, flavorful Cajun dish helps fill that bill, and while it may traditionally be served over brown rice, for a low-carb version, serve over steamed vegetables such as zucchini, spaghetti squash or cauliflower.

Serves: 12
Time to Table: 4 to 8 hours

Healing Nutrient Spotlight
Excellent source of vitamin C, niacin, selenium
Good source of vitamin A, iron, vitamin B-6, vitamin B-12

Ingredients*
1 lb. boneless chicken breast halves, cut into 1-inch cubes
1 lb. andouille sausage, sliced
1 (28 ounce) can diced tomatoes with juice
1 large onion, chopped
1 large green bell pepper, chopped
1 cup chopped celery
1 cup chicken broth
2 tsp. dried oregano
2 tsp. dried parsley
2 tsp. Cajun seasoning
1 tsp. cayenne pepper
1/2 tsp. dried thyme
1 lb. frozen cooked shrimp without tails

*Use organic ingredients for optimal nutrition.

Preparation
Mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth in a crockpot. Add the seasonings: oregano, parsley, Cajun seasoning, cayenne pepper, and thyme. Cover, and cook 7 to 8 hours on low, or 3 to 4 hours on high. Add the shrimp during the last 30 minutes of cook time.

Steam the vegetable of your choice during that last 30 minutes of cook time. Ladle jambalaya over vegetables and serve.

Nutrition
168 calories, 26 g protein, 7 g carbohydrates, 3 g fat, 1 g monounsaturated fat, 121 mg cholesterol, 3 g sugars, 3 g fiber, 713 IU vitamin A, .1 mg thiamin,
6 mg niacin, .5 mg pantothenic acid, .3 mg vitamin B-6, .7 mcg vitamin B-12, 20 mg vitamin C, .1 mg copper, 1.8 mg iron, 36 mg magnesium, 371 mg potassium, 22 mcg selenium, 522 mg sodium, 1 mg zinc

Raisin & Blueberry Springroll

Raisin & Blueberry Springroll
Chef Heny Sison

45 pcs spring roll wrapper
oil for deep frying
225 g cream cheese (softened)
50 g egg
30 g sugar
30 ml cream
2 ml lemon extract
50 g California Raisins
100 g graham crackers 50 g melted butter
200 g blueberry pie filling

Mango Salsa:
2 pcs ripe mango
15 ml lemon juice
30 g sugar
mint leaf


1. Mix graham crackers and butter. Set aside.
2. In a bowl, mix cream cheese, egg, sugar, cream and lemon extract until smooth.
3. Fold in graham cracker mixture, California Raisins and blueberry pie filling. Do not over-mix.
4. Spoon filling on each wrapper and roll up each spring roll tightly. Seal the end with
egg white, if needed. 5. Deep fry in hot oil until golden and crispy.
6. Servc while hot with mango salsa.

Mango Salsa:
1. Slice mango pulp into fine cubes or brunoise.
2. Toss in all ingredients in a bowl. Chill before serving.
3. Garnish with mint leaves.

BANANA FRITTERS IN COCONUT BATTER RECIPE

BANANA FRITTERS IN COCONUT BATTER RECIPE

Ingredients:
1 cup all purpose white flour
2/3 cup desiccated coconut
1/4 cup sugar
1 tablespoon sesame seeds
1/3 cup coconut milk
1/4 cup water
6 pieces latundan bananas
corn oil, for frying

Ingredients for the sauce:
1/2 cup coco jam
1/4 cup coconut milk
vanilla ice cream, for accompaniment

Directions:

1. MAKE THE SAUCE: Place coco jam and coconut milk in a saucepan. Bring to a gentle simmer and cook for about 5

minutes. Cook until slightly thickened. Set aside.
2. TO MAKE THE BATTER: Place the flour, coconut, sugar, sesame seeds, coconut milk and water in a bowl and

whisk with a wire whip to smoothen the batter. Add more water if the batter is too thick.
3. Peel the bananas and cut in half lengthwise then in half again crosswise, coming up with a total of 4 slices per

banana.
4. Fill a wok or deep heavy-based saucepan 1/3 full of oil and heat to 350 F.
5. When oil is ready, dip banana into the batter then drop gently into the hot oil. Cook in batches for 4-6 minutes or

until golden brown all over. Remove with a slotted spoon and drain on paper towels.
6. Serve hot with the coco jam sauce and scoops of vanilla ice cream.

COCONUT CAKE RECIPE

COCONUT CAKE RECIPE

Ingredients:
16 ounces unsalted butter, cubed
3 cups sugar
6 large eggs
4 1/2 cups all purpose flour
1 1/2 tablespoons baking powder
1/2 teaspoon salt
1 1/2 cups milk
1 tablespoon coconut extract
Ingredients for coconut filling:
3 cups coconut milk
2 cups milk
16 ounces unsalted butter, cubed
1/3 cup cornstarch
1 tablespoon coconut extract
2 tablespoons water
8 cups sweetened coconut flakes

Ingredients for coconut frosting:

4 cups whipping cream, preferably coconut flavor
1 cup confectioner's sugar, sifted
2 cups sweetened coconut flakes, for decorating

Directions:
1. FOR THE CAKE: Preheat oven to 325 degrees. Spray two 10-inch round cake pans with cooking spray; set aside.
2. In the bowl of an electric mixer fitted with the paddle attachment, cream together butter and sugar until light and
fluffy, 5 to 6 minutes.
3. Add eggs, one at a time, and beat until creamy, occasionally scraping down sides of the bowl using a spatula.
4. In a large bowl, sift together flour, baking powder, and salt.
5. In a small bowl, mix together milk and coconut extract. With mixer on low speed, add flour mixture, alternating
with cream mixture, beginning and ending with flour; beat until just combined.
6. Pour batter into prepared cake pans and bake until a toothpick inserted into the cake comes out clean, 40 to 45
minutes. Let cool completely on a wire rack before removing cakes from pans.

7. FOR THE FILLING: Place cream, sugar, and butter in a medium saucepan and bring to a boil over medium-high
heat, stirring occasionally until sugar is dissolved.
8. Meanwhile, in a small bowl, mix together cornstarch, coconut extract, and 2 tablespoons water to the cream
mixture, bring to a boil, and simmer until thickened, about 1 minute.
9. Remove cream mixture from heat and stir in coconut until well combined. Transfer to a large baking dish; let cool.
10. Cover filling with plastic wrap and chill overnight. Just before using, place mixture in the bowl of an electric
mixer fitted with the paddle attachment. Beat until smooth and creamy, 4 to 5 minutes.

11. FOR THE ICING: Place whipping cream in a bowl of an electric mixer. Gradually add confectioner's sugar and
whip until stiff.
12. Ice the cake with the whipped cream, then place sweetened coconut flakes on the sides and top of the cake.