One may ask why is it, that even when we consume vegetables in high quantities, the results appear to be limited? It is due to the method of cooking that is most popular- frying and sauteing which uses a lot of oil. The alternative is not the complete elimination of oil, but the key is limiting the usage of oil and reducing the quantity.
Instead of using oil for frying or to sauté, we can use tomatoes. It vastly reduces the amount of oil used by about 98%. Simply chop the tomatoes, add 1 tbsp oil, add the leafy vegetable, stir it around, and cook as you would when sauteing. Covering the pan also helps because it creates condensation, and this liquid helps continue the cooking process, without having to add oil again, which would have been the normal process. Alternatively, remove the lid and reduce the temperature, or leave uncovered, if you prefer a drier texture.
At the end, drizzle 1 tsp olive oil (average depending on the amount prepared) over your green vegetable, for some silkiness.
All of the following are known for lowering cholesterol which contributes towards weight loss management, good digestive health, controlling diabetes, and they also include high levels of calcium and iron.
- Callalloo, (avoid both raw and cooked, for persons with kidney disease due to its potassium levels)
- Chorai (another form of Bhaji)
- Pakchoy
- Ochroes
Simple substitutions in cooking can make a healthier meal that can aid with weight loss.
Sweet Potatoes
Make better use of locally grown sweet potatoes (20% carbohydrates). They are less starchy compared with imported English potatoes (80% carbohydrates). Starch is one of the main sources that lead to overweight conditions.
Tomatoes
Tomatoes are rich in Lycopene, an antioxidant that gives them their red colour and may help reduce the risk of chronic diseases. Also, tomatoes contain Vitamins C, A, and K. They are 93% water and makes it easy to cook with green leafy vegetables.
Natural Yogurt Mixed with Mayonnaise
Mayonnaise is heavy with saturated fat. It should be consumed occasionally in limited quantities. Reduce the amount of mayonnaise by one-third. Use one part of natural yogurt or Greek yogurt (preferably 0% milk fat if available) to two parts of mayonnaise. Squeeze some lime juice, and use a variety of fresh herbs in addition to shallot. Parsley, cilantro, and celery are good options. Mix together and mix into your potato salad or chicken salad.
Breakfast
Start the day with a bowl of natural yogurt, fresh fruit, and a sprinkle of granola cereal, this combination may reduce the inclination to eat more bread than would be necessary.
Avocados
The avocado is a healthy fat, crushed and spread on whole wheat toast instead of butter or margarine, topped with some green mango pickle, sour, or fresh tomato slice, for extra zest is a great breakfast alternative for anyone trying to lose weight.
The Soursop
Has a reputation as a weight loss ally. It has a significant amount of vitamin C, boosting metabolism and aiding in the reduction of fat. This double action promotes a feeling of satisfaction from hunger, which enhances the metabolic rate. This double action is what gives the soursop a reputation as a weight loss ally. It is also low in calories and high in fibre. One cup of soursop has about 148 calories, and it is the high fibre content that contributes to feeling satisfied, which leads to being less inclined to snack or eat starchy foods.
Hummus
Make better use of Channa! It is naturally low in saturated fat and significantly reduces bad cholesterol. Used as an alternative to butter or margarine, hummus is made using cooked or canned channa, tahini (sesame paste), olive oil, fresh herbs, married man pork, garlic and lemon juice. Swirled around in a food processor the final result is a lovely spreadable snack or dip. It is packed with protein and the olive oil is a healthy fat.
