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How to stay healthy and young
Easy Fat Loss Recipe #1 – Apple Oatmeal Pancakes
Makes 1 Serving (4 to 6 small pancakes)
Ingredients
6 egg whites
cup oatmeal (dry)
1 tablespoon unsweetened apple sauce
Pinch of cinnamon powder
Pinch of stevia
1 apple, diced finely
teaspoon baking soda
Cooking spray
Directions
1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.
Nutritional Facts
(Per Serving)
· Calories: 240
· Protein: 28g
· Carbohydrates: 32g
· Fat: 0g
Easy Fat Loss Recipe #2 – Ginger Beef
Makes 2 Servings
Ingredients
2 sirloin steaks (4oz each), cut in strips
1 tablespoon olive oil
1 small onion, diced
1 clove garlic, crushed
2 diced tomatoes
1 teaspoon ground ginger
4 tablespoons apple cider vinegar
Salt and pepper
Directions
1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
2. When both sides are well-seared, add the onion, garlic, and tomatoes.
3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.
Nutritional Facts
(Per Serving)
· Calories: 208
· Protein: 31g
· Carbohydrates: 3g
· Fat: 8g
Easy Fat Loss Recipe #3 – Asia Turkey Burgers
Ingredients
1-pound ground turkey
cup minced onion
3 tablespoons chopped fresh parsley
2 tablespoons Worcestershire sauce
2 tablespoons minced green bell pepper
1 tablespoon soy sauce
1 tablespoon water
1 tablespoon grated fresh ginger
Salt and pepper
2 cloves garlic, crushed
Directions
1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it is very well combined
3. Divide into three equal portions and form into burgers about 4- inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked through.
Nutritional Facts (Per Serving)
· Calories: 184
· Protein: 33g
· Carbohydrates: 4g
· Fat: 4g
Easy Fat Loss Recipe #4 – Hot Paprika Shrimp
Makes 2 Servings
Ingredients
8oz shrimps, shelled and deveined
1 tablespoon macadamia oil
1 teaspoon paprika
Pinch cayenne pepper
2 cloves garlic, crushed
Directions
1. In a skillet over medium-high heat. Saut the shrimp and garlic.
in the oil for about 5 minutes until it is pink.
2. Sprinkle the paprika and cayenne over it.
3. Cook for about another minute and serve.
Nutritional Facts
(Per Serving)
· Calories: 159
· Protein: 23g
· Carbohydrates: 1g
· Fat: 7g
Easy Fat Loss Recipe #5 – Apple Mustard Pork Tenderloin
Makes 4 Servings
Ingredients
1-pound pork tenderloin
cup apple cider vinegar
2 tablespoons unsweetened apple sauce
1 clove garlic
2 teaspoons soy sauce
teaspoon grated ginger
2 teaspoons Dijon mustard
Directions
1. Place the pork in a slow cooker (or in a baking dish).
2. Combine all remaining ingredients in a bowl and mix together.
3. Pour mixture over pork, coating the pork generously.
4. Cover and cook on low for 6 hours (or 45 minutes at 350oF in cooking in oven).
Nutritional Facts
(Per Serving)
· Calories: 182
· Protein: 30g
· Carbohydrates: 2g
· Fat: 6g
Easy Fat Loss Recipe #6 – Quinoa Burritos
Makes 2 Servings
Perfect for a snack, spread or sandwich
Ingredients
2 small whole wheat tortillas
cup quinoa, cooked
4 egg whites
avocado, cubed
1 cup lettuce, shredded
cup salsa
cup red onion, diced
cup black beans
cup fresh cilantro
Directions
1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.
2. Spead half mixture equally on whole wheat tortillas.
3. Top with salsa, avocado and lettuce.
4. Wrap and enjoy!
Nutritional Facts
(Per Serving)
· Calories: 272
· Protein: 17g
· Carbohydrates: 33g
· Fat: 8g
Easy Fat Loss Recipe #7 – Kale Chips
Makes 2 Servings
Ingredients
2 handfuls kale leaves
1 teaspoon cayenne pepper
Cooking spray
Sea salt
Directions
1. Preheat oven to 350F.
2. Arrange kale on a non stick baking sheet.
3. Very lightly coat kale with cooking spray and a bit of sea salt.
4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.
Easy Fat Loss Recipe #8 – Cajun Style Sweet Potatoes
Makes 2 Servings
Ingredients
2 medium (5oz) sweet potatoes
1 teaspoon paprika
teaspoon onion powder
teaspoon thyme
teaspoon rosemary
teaspoon garlic powder
Pinch of cayenne pepper
1 teaspoon olive oil
Directions
1. Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.
2. Slice the sweet potatoes in half lengthwise.
3. Brush each half with olive oil.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes.
Nutritional Facts
(Per Serving)
· Calories: 124
· Protein: 2g
· Carbohydrates: 27g
· Fat: 2g
Easy Fat Loss Recipe #9 – Southwestern Eggs
Makes 1 Serving
Perfect for a snack, spread or sandwich
Ingredients
1 whole hard-boiled egg
3 hard-boiled eggs, whites only
1 tablespoon Greek yogurt
Pinch of chilli powder
Pinch of garlic powder
Pinch of onion powder
1 teaspoon apple cider vinegar
Directions
1. Peel the eggs and slice the eggs in half.
2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.
3. Mash the eggs with a fork. Stir in, yogurt, chilli powder, garlic powder, onion powder, apple cider vinegar, and mix until creamy.
Nutritional Facts
(Per Serving)
· Calories: 129
· Protein: 20g
· Carbohydrates: 1g
· Fat: 5g
Easy Fat Loss Recipe #10 – The Thermoccino Smoothie
Makes 1 Serving
Ingredients
1 scoop Vanilla Iso-Smooth Isolate Protein
1 shot of espresso
cup of greek yogurt
Pinch of stevia
Pinch of cinnamon
5 ice cubes
Directions
Blend and Enjoy!
Nutritional Facts
(Per Serving)
· Calories: 169
· Protein: 35g
· Carbohydrates: 3g
· Fat: 1g
To get more ideas for easy fat loss, watch this video - The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)
This post is from the Metabolic Cooking – Fat Loss Cookbook written by Karine Losier and Dave Ruel. To find out how you easily lose weight by eating healthily.
To find out more about Metabolic Cooking, visit the website – Easy Fat Loss
Dave Ruel
Dave is the most respected and trusted fitness cook in North America and is a firm believer that eating healthy to support your body goals DOES NOT have to be plain and boring.
He's seen fitness enthusiasts go the usual route of steamed chicken, baked potatoes, and broccoli for every meal and has had the opportunity to teach them that there is a 'better way'.
With Dave's approach, you're never dieting, you're just eating healthy because you love it.
Dave has a large background in helping others achieve their goals, be it fat loss or muscle building and is always learning new and innovative techniques to use in the kitchen.
Karine Losier
Karine, co-author of Metabolic Cooking is also known as the 'Lean Kitchen Queen' and has a strong passion for food, fitness, and culinary adventures. She gets excited about challenging the commonly used techniques that most chefs turn to while seeking out healthier alternatives. Simply put, she's a real kitchen glamour renegade.
Karine isn't just a bubbly little chef either. She's holds a master's degree in psychology so she is fully aware of all the psychological struggles that people face with regards to their eating habits and diets, thus why she knows the importance of good nutrition that tastes great and serves to motivate people to stick with their diet by challenging their commonly held psychological beliefs.
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