Are you looking for a quick and healthy supper recipe? This recipe promises to be a hit amongst family and friends.  Packed full of  protein, fibre and nutrients, this dish delivers a healthy meal in minutes. Stir fry is a favorable method of cooking for weight loss because the nutrition stays within the dish. Traditional stir fry recipes use oil for quick cooking, while this dish uses fat free salad dressing. Try it tonight for supper. This recipe is compliments of Rachelle Wood Nutrition.

Simple California Chicken Stir Fry          serves 2

8 oz  chicken breast, cooked
4 TBSP low fat Catalina salad dressing
1 tsp grated ginger root
1 bag of California Style  frozen vegetables

Heat stir fry pan on medium heat. Add salad dressing and ginger and cook 2 minutes. Then add frozen vegetables and cook until tender stirring often. Then add chicken and cook 3 more minutes. Divide into to servings and enjoy as a no starch supper !

Do you have a healthy stir fry recipe to share with other blog readers? If so email it to us. Did you try this recipe? Don't forget to post your comments below. 

Fruits and vegetables will save your life. An abundant source of nutrition lies within each colour and variety. A multitude of flavours, combined with stimulating scents, fruits and vegetable are nature’s most perfect food for weight loss.

Fibre rich foods help to fill your stomach faster. This results in making people eat fewer caolries per day. Fibre needs water to be pushed through the body. Water and fibre will assist with weight loss, and fruits and vegetables are a great source of both.   

Carotenes are the pigmentations found in plants which make them a beautiful colour. Each carotene colour corresponds with many different medicinal properties. Carotenes have 2 major roles in the human body: to be converted into vitamin A, and to provide antioxidant protection. Recent studies suggest that people who eat many types of carotenes are less likely to develop disease such as cancers, heart disease and obesity. In general, the greater the intensity of the colour, the higher the level of carotenes. Eating a garden salad everydayis a great way to increase your weight loss results and carotene levels.

Carotenes Food Sources

Alpha- Carotene: green plants, carrots, squash, corn, watermelon, green peppers,   potatoes, apples
 

Beta- Carotenes: green plants, carrots, sweet potatoes, squash, spinach         

                                                          Gamma- Carotenes : carrots, sweet potatoes, corn, tomatoes, watermelons, apricots

Lycopene : tomatoes, carrots, green peppers, apricots, pink grapefruit
 

Lutein : green plants, corn, potatoes, spinach, carrots, tomatoes

Here's a popular Rachelle Wood Holistic Weight Loss program recipe full of flavourful carotenes and antioxidants. It cooks in 5 minutes. Like any good stir fry, the secret is not to overcook the vegetables. Make sure the oil is heated before placing vegetables in stir fry pan. 

Simple Spicy Chicken and Peppers   serves 4   

1 pound boneless, skinless chicken breast cut into strips
1 green pepper, julienne
1 red pepper, julienne
1 c onion, chopped
2 cloves garlic, minced
1 TBSP olive oil
2 cans low sodium diced tomatoes
1 TBSP Italian seasoning
1 tsp chilli powder
fresh ground pepper 

In a non-stick skillet heat oil at medium heat. Cook chicken first, add vegetables then spices. Stir fry about 5 minutes or until tender crisp, no more than 5 minutes. Serve over organic brown rice. This recipe is compliments of Rachelle Wood Nutrition. Enjoy.

As a general rule the greener the vegetable the better it is for you, and this recipe combines 2 of my favorites. Green beans and celery are packed full of vitamins, minerals and antioxidants. This recipe is a good source of fibre with a lovely soya ginger flavour. Prepare this vegetarian/vegan low fat recipe for your family this evening.  This recipe is compliments of Rachelle Wood Nutrition.

Chinese Green Beans    serves 5

3 cups green beans cut diagonally

1 cup celery, cut diagonally 

½ cup onion, diced

1 can sliced mushrooms, drained

1 TBSP minced gingerroot

1 TBSP organic olive oil

1 TBSP cornstarch

2 TBSP light soy sauce or Braggs 

½ TBSP low sodium vegetable soup mix

1 TBSP water

Cook beans in boiling water until tender crisp. Do not overcook. Meanwhile in large skillet heat oil, add ginger and cook for 2 minutes. Add celery, onion, and mushrooms. Blend last 4 ingredients and add to skillet. Then add drained beans. Cook for 3 minutes and serve. Rachelle likes to serve this dish with grilled salmon and brown rice. 

Do you have a healthy recipe to share with other blog readers? If so email it to us.  Did you try this recipe? Please post your comments below.

It was a stormy snowy day in Prince Edward Island, with over 20 cm of snow falling.  Most local businesses closed down for the day and Islanders were told to stay indoors.  Cold weather automatically makes me think of indulging in a hearty bowl of soup, and today was no exception. So I took out my slow cooker this morning to try a new healthy weight loss recipe. 

I'm a cookbook fanatic and was recently given a new slow cooker one, “ A Potful of Recipes”, by JoAnna Lund.  It contains many healthy recipes for any ingredient under the sun with an index. The first 80 pages contain slow cooker  tips for creating healthier meals. It even has a short chapter on how to create low fat meals.  This cookbook is fantastic   (thanks mom), and is available to buy online.

With so many delicious recipes to choose from- I decided on Taco Cabbage Soup. Sounds interesting enough, I love Mexican seasoning and cabbage is a weight loss super food. I was sold. Here's my interpretation of the recipe.

Slow cooker Cabbage Taco Soup

1 pound of lean ground turkey

2 tsp extra virgin olive oil 

2 cans low sodium diced tomatoes

2/3 cup hot water

1 TBSP low sodium taco seasoning 

1 tsp dried parsley  

1 large can red kidney beans, rinsed  

5 cups of shredded cabbage 

1 small onion, chopped

2 stalks of celery, chopped

freshly ground pepper  

In a large skillet heat oil on medium heat.  Add ground turkey and cook till browned. In slow cooker combine ( in order) tomatoes, water, and spices. Next add kidney beans, cabbage, onion and celery. Mix well, then add cooked turkey. Mix well, cover and cook on low for 8 hours. Mix well before serving and enjoy! 

Depending on how small you grate the cabbage, the cooking time may change. My soup took 10 hours to cook thoroughly. Nutritionists agree that eating soup is a great way to maximize your nutrition and water intake. Enjoy often! Even my roommate (who's not a health nut like me) raved about this recipe and requested I make it again. 

If you’re looking for a quick flavourful supper this dish promises to satisfy. Many of my in office weight loss clients have made this vegan/vegetarian dish again and again. Spinach and lentils are high in fibre, calcium and iron. Curry powder, often used in Indian cooking, kicks up the flavour a notch while the tomatoes stick all ingredients together. A plesent dish to serve for lunch or supper, why not make it for supper tonight? This recipe is compliments of Rachelle Wood Nutrition.

Quick Curried Lentils

1 TBSP hemp or canola oil

1 onion, chopped

3 cloves garlic, chopped

1 TBSP chopped ginger root

1 tsp ground cumin

1 tsp ground coriander

2 tsp curry powder

1 cup green or brown lentils dried, washed and sorted

1/2 bag baby spinach, washed

1 can low sodium tomatoes, chopped 19 oz

2 cups low sodium vegetable stock

¼ cup chopped fresh parsley

In a large saucepan heat oil on medium high heat. Add onion, garlic and spices and cook for 3 more minutes. Add lentils, tomatoes, spinach and stock. Bring to a boil, reduce heat and simmer, covered, for 40 minutes or until lentils are tender. Stir in parsley and serve.

Rachelle enjoys serving this recipe with a salad and brown rice for lunch or supper. It freezes well and tastes great the next day. Do you have a low fat healthy recipe to share with other blog readers? If so, email it to us. Did you try this recipe? Don’t forget to rate the recipe and post a review.