Are you someone who looks forward to winter? Are you excited, not by walks in the woods and making preparations for the holidays, but by wearing your fat pants?
Hiding with you under those bulky sweaters and elastic waistband pants are extra pounds. On average, people add two to three pounds over the winter, pounds that can be avoided by eating heavy, chunky and healthy foods.
A recent study showed that those who ate “heavy” soups with large chunks of veggies felt fuller and ate 20% fewer calories than those who dined on pureed soups. Think of it as the difference between a bowl of fresh fruit and a smoothie. Which is more filling?
Chewing those delicious veggies slows you down. Remember, it takes about 20 minutes for your body to feel full. You naturally eat less when you take your time.
“Heavy” doesn’t mean heavy on the calories. It’s about bulk. While calories and protein do help fill you up, so does the weight of your food. Can you imagine five rice cakes making you feel full? There’s a lot of air in those cakes that won’t satisfy hunger. Eating a smaller amount of cooked brown rice would definitely fill your tummy.
You’ll eat less and still feel full if you choose heavy and healthy foods.
Here are a few choices you can enjoy:
- Oranges, grapefruits, apples
- Broccoli, cauliflower, cooked spinach, bok choy, cabbage
- 1 lb. ground turkey, beef or vegetarian ground meat
- 1 yellow onion, chopped
- 1/4 green cabbage, chopped (about 2 cups)
- 2 carrots, sliced
- 1 green or red bell pepper, chopped
- 3-4 stalks celery, (1 cup total), or peeled and diced celeriac/celery root
- 15 oz. diced fire-roasted tomatoes
- 4.5 cups reduced-sodium beef broth
- 15 oz. canned kidney beans, with their liquid
- 1/2 cup fresh parsley, chopped
In a large stockpot, brown the turkey or beef over medium heat, and drain the grease, if necessary. Add the onions and cabbage and sauté them until they are tender, about 5 minutes.
Add the remaining ingredients, bring it to a boil, partially cover it and reduce the heat to keep it at a simmer. Cook it for 15 – 20 minutes until the carrots are as tender as you like them, stirring occasionally.
Serve it immediately, or refrigerate it for up to 3 days, or freeze it for up to 3 months.