Menu Concepts Blog

Winter Weight Loss Tip #2

Winter Weight Loss Tip #2

* Is the cooler weather disrupting your efforts to lose weight?
* Reaching for comfort foods ?
* Lost your motivation?
* Here are some low GI winter weight loss recipes!
* We have all meals covered!


Breakfast

"Start the day with a cozy bowl of low GI porridge with a difference "

Low GI Porridge

Carrot Cake Baked Oats

Choose rolled oats they are less refined & have a lower GI than quick oats, they take longer to cook BUT we have a simple way to reduce cooking time so keep reading ...

This one is good to make ahead of time for those of you who are busy and don't have time to prepare meals in the morning.

Serves: 8 people

Ingredients:

  • 2 cups rolled oats
  • 2 tbsp ground flaxseed (optional)
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp sea salt
  • 1 3/4 cups unsweetened almond milk or milk of choice
  • 2 large eggs
  • 1 tsp vanilla
  • 3 tbsp maple syrup/ honey/ stevia
  • 1/2 cup shredded carrots (about 1 medium carrot)
  • 1/2 cup unsweetened raisins
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup chopped pecans

    Glaze:
  • 1/2 cup plain natural/ greek yoghurt
  • 1/2 tsp vanilla essence
  • 2 tsp honey or stevia
  • 2 tbsp unsweetened shredded coconut

Click here for the instructions...


 Grain Free Gluten Free Banana Bread

Grain Free, Gluten Free Banana Bread

Serves: 10

Ingredients

  • 4 bananas, fairly ripe
  • 4 whole eggs
  • 1/2 cup + 2 tablespoons. of coconut flour
  • 1/4 cup + 2 tablespoons of almond flour
  • 4 tablespoons of cold pressed organic coconut oil (or you may use grass-fed butter), melted
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1 tablespoon (heaping) of ground cinnamon
  • Pinch of freshly ground nutmeg
  • Pinch of sea salt

Click here for the instructions...


 Lunch

Spaghetti Squash Chickpea Meatballs

Spaghetti Squash & Chickpea Meatballs

Serves: 3-4 (18 meatballs)

Ingredients

  • 1 spaghetti squash3 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1/4 cup chopped sweet onion
  • 1 egg, beaten
  • 1/2 cup nutritional yeast
  • 1/4 cup rolled oats
  • 1/3 cup hemp seeds
  • 1/2 cup chopped walnuts
  • 1/2 cup fresh basil, chopped
  • 1/4 cup chopped dry sun-dried tomatoes
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sea salt, adjust to taste
  • Pinch of red pepper flakes, adjust to taste
  • Freshly ground black pepper, adjust to taste
  • 1, 15 ounce can chickpeas, drained, rinsed and dried

Click here for the instructions...


Lentil Mushroom Walnut Balls with Cranberry Pear Sauce

Lentil Mushroom Walnut Balls with Cranberry-Pear Sauce

Serves: makes 13-14 balls

Ingredients for Lental Balls:

  • 1/2 cup uncooked green lentils
  • 1 cup walnuts halves, finely chopped
  • 2 teaspoons extra virgin olive oil
  • 2 heaping cups finely chopped cremini mushrooms (one 8-oz package)
  • 3 large garlic cloves, minced
  • 1 cup finely chopped destemmed kale leaves
  • 1/3 cup dried cranberries, finely chopped
  • 1/2 teaspoon finely chopped fresh rosemary (or 1/4 tsp dried)
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1 tablespoon sherry vinegar
  • 2 tablespoons ground flax + 3 tablespoons water
  • 1/2 cup gluten-free rolled oats, ground into a coarse flour
  • 1/2-3/4 teaspoon fine grain sea salt, to taste
  • Freshly ground black pepper, to taste

For the cranberry sauce:

  • 2 cups frozen or fresh cranberries
  • 1 ripe pear, peeled and finely chopped
  • 1/2 cup pure maple syrup
  • small pinch fine grain sea salt

Click here for the instructions...


Dinner

Roasted Spring Onion and Cauliflower Frittata

Roasted Spring Onion and Cauliflower Frittata

This recipe is great accompanied by some roast or steamed veggies!

Ingredients

  • 1 bunch spring onion (scallions)
  • 1/2 small head cauliflower
  • 1 Tbsp olive oil
  • 1 garlic clove, minced
  • 1 - 2 tsp salt
  • 50g feta, crumbled
  • 5x eggs
  • 1 Tbsp milk
  • 1/4 cup freshly grated parmasen

Click here for the instructions...


 

Chicken Rosemary One Pan

One-Pan Almond-Rosemary Chicken with Crispy Za'atar Zucchini

Serves: 2
Ingredients

  • 2 small, organic chicken breasts
  • Handful of rosemary sprigs
  • 1 lemon, juiced
  • 1/2 cup almond meal
  • 2-3 tbsp olive oil
  • 2 tbsp parmesan
  • 3-4 zucchinis
  • 2 tbsp za'atar spice
  • 3-4 tbsp olive oil
  • Sprinkle of almond meal

Click here for the instructions...


Non starchy vegetables

Filling up on non-starchy vegetables is your secret weight loss weapon!

Contact an Accredited Dietitian for Assistance Today!

*** Information presented in this post is general nutrition advice. Please see one of our Accredited Practising Dietitians (APD) for individualised dietary advice ***

 

Menu Concepts Editor

Written by : Menu Concepts Editor

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