Tag Archives: #walnuts

3 Better Ways to Weight Loss

Just thinking about what to eat for for weight loss can be overwhelming. These three no-brainer tweaks to your eating plan can get you off the diet rollercoaster for good starting at your very next meal, and without any deprivation.

Peanut Butter, Raspberry, and Oats Smoothie Bowl from Expect the Best, Your Guide to Healthy Eating Before, During and After Pregnancy.

 

Eat Breakfast

Breakfast serves up an opportunity to include the nutrients you need. The energy it provides jump-starts the body and brain after sleep.

I talk here about how studies suggest that eating the morning meal does not guarantee better weight control, so it may seem like I am contradicting myself by recommending breakfast.

Yes, the research about breakfast and weight loss is inconclusive. But in my experience, people skip breakfast because they’re not hungry in the morning, and they’re not hungry in the morning because they ate too much before going to bed. Eating more regularly throughout the day, starting in the morning, may prevent overeating at night and could decrease your calorie intake overall.

Many people don’t like traditional “breakfast” foods. No problem. As long as it contains enough protein, found in foods such as dairy, eggs, and beans, and it’s otherwise nutritious and balanced, it’s breakfast! It’s OK to divide breakfast up into two smaller meals, too.

Make the Change to Whole Grains

I recently wrote about a new study that showed swapping whole grains for the refined kinds burns calories and boosts metabolism.  What a gift! You eat delicious whole grains, and you burn calories!

This No-Added Sugar Fruit and Nut Quick Bread is packed with whole grains and nuts. Get the recipe here.

 

Give the change to whole grains a try.  Instead of white bread, have whole wheat. Enjoy oatmeal for breakfast and pass over the white bread bagel and cream cheese. Experiment with  whole grains such as freekeh or farro instead of white pasta or rice at dinner. Easy peasy!

Snack on Nuts

Studies show that nuts have fewer calories than what’s on the label. That’s a good reason to make them your snack of choice.

Research has found that whole roasted almonds have 25% fewer calories than what is listed on food labels; walnuts supply 21% fewer calories; and pistachios also contain fewer calories than what the label says.  It stands to reason the same goes for peanuts, too.

One ounce of nuts is an excellent substitution for the same amount of snack chips, pretzels or chocolate. In addition to fewer calories, nuts provide more protein, fiber, vitamins, minerals, and phytonutrients, powerful plant compounds that protect your cells, as well as heart-healthy fat.

 

 

No Added Sugar Fruit and Nut Quick Bread

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Kick off 2017 with this no-added sugar quick bread that’s perfect for a New Year’s day brunch, snack, or everyday breakfast. Dried fruit and bananas provide natural sweetness so there’s no need for sugar or other sweeteners.  Almonds and walnuts supply heart-healthy fat, and the recipe calls for oat flour instead of wheat flour to keep this dense, satisfying bread gluten-free and packed with whole grain goodness.

You can mix and match the types of nuts and dried fruits you use, and make 12 muffins out of the batter instead of a single loaf. Enjoy this better-for-you bread with peanut butter or cottage cheese, or pair with eggs or Greek yogurt. Happy New Year!

Fruit & Nut Bread
Makes 12 servings.

2 medium ripe bananas, broken into large chunks
2 large eggs
1⁄4 cup canola oil
2 cups oat flour*
1 teaspoon baking powder
1⁄2 teaspoon salt
3⁄4 cup chopped almonds
3⁄4 cup chopped walnuts
3⁄4 cup dried unsweetened apricots, chopped into small pieces
3⁄4 cup raisins

Preheat oven to 350˚F. Coat a 1 1/2 quart loaf pan with cooking spray, and line with a sheet of parchment paper.

In a large mixing bowl, mash the bananas until no longer chunky. Using a whisk, add the eggs and canola oil and combine well. Add the oat flour, baking powder, and salt. Stir to combine.

Add the almonds, walnuts, apricots, and raisins, and blend well.

Pour the batter into the loaf pan and spread it evenly. Bake for 25 to 30 minutes or until a toothpick inserted in the middle comes out clean.

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Cool for 15-20 minutes out of the pan before cutting.

* To make oat flour, place 2 cups of gluten-free one-minute or old fashioned oats in a food processor and process on high speed until oats achieve a powder-like consistency, about 1 minute.

Per serving (1 slice or 1/12 of the loaf):

Calories: 253
Total fat: 14 grams
Saturated fat: 1 gram
Cholesterol: 35 milligrams
Sodium: 135 milligrams
Carbohydrate: 29 grams
Dietary fiber: 4 grams
Protein: 6 grams
Calcium: 64 milligrams
Iron: 2 milligrams

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