Pressed for time but want to eat healthy? Make sure your pantry is stocked with the right foods to fall back on. Some canned foods can be quite healthy. Sardines, tuna, and salmon can be healthy sources of Omega 3s which are an important fat that is missing from the American diet. Fruits with no sugar added are high in fiber. Beans with low or no sodium can be a good source of protein. There are many companies responding to the demands of their customers by not adding unnecessary sugar and salt to their canned goods. Produce that is destined to be canned is picked at the peak of freshness. There is some Vitamin B and C loss in the canning process, but some foods provide excellent sources of calcium, potassium, and fiber. Heating tomatoes before they are canned increases the availability of lycopene (urinary health). This is also true for foods with orange pigments which optimize the benefits of beta-carotene (eye health). Look for canned foods with minimal ingredients and be aware of sugar and salt content. In addition, canned foods can save money and time if used properly and combined with other fresh ingredients.
Researchers at the Smell and Taste Treatment and Research Foundation, found that participants who smelled green apples, bananas, or peppermint several times a day, whenever they felt hungry, were able to lose unwanted weight up to 30 lbs. The research group consisted of 3,200 women who were tested with specific scents. Ages of the women varied from 18 to 64 with the experiment lasting six months. Along with bananas and green apples they were also given peppermint and vanilla. Neutral scents as opposed to strong scents have a positive effect. Smell is a crucial part of tasting food. The smell of strong scents of food can cause us to crave certain foods and overeat. Whereas smelling neutral scents can trick the brain into thinking that it has already satisfied the need to eat.
- Try to avoid wandering down aisles that contain foods that may tempt you in your desire to eat healthy.
- Begin a shopping list by looking inside your fridge at the items you made use of, eliminate buying items that were allowed to spoil.
- Try using the store pickup option. It can relieve you of temptation. You will be able to order beforehand only the items you may need.
- 2 tbsp olive oil
- 1 large onion finely chopped
- 1 large carrot finely chopped
- 3 crushed garlic cloves
- 1 tsp chili flakes
- 2 tsp ground cumin seeds
- 2 tsp sweet paprik
- 1 tbsp tomato puree
- 1 cup red lentils
- 6 ½ cups vegetable stock
- 3 vined ripened tomatoes chopped
- 16 oz. spinach chopped
- 1 lemon cut into wedges
For the Garlic Yogurt:
- 3 oz. natural Greek yogurt
- 2 small garlic cloves crushed
- 1 tbsp. olive oil
- Heat oil in a large pan, then add, onion, carrots, garlic, chili flakes, some salt and pepper. Stir, cover, cook for 7-8 minutes until soft and lightly golden.
- Uncover pan, add cumin, paprika. Stir a few seconds, add puree. Add lentils and stock, bring to a boil, cover, and simmer for 20 minutes, stirring occasionally.
- Meanwhile, mix all ingredients for garlic sauce, add salt and chill.
- Add diced tomatoes to soup and simmer for 5 minutes, add salt and pepper to taste.
- Bunch up the spinach leaves and slice them thin (fine shreds). Stir into soup until wilted.
- Serve with yogurt sauce on top. Sprinkle paprika on top
- Serve with a lemon slice
Courtesy of Anarosa Nazario