Want to lose weight this year without dieting? Spice it up!
Hi!
Happy end of January 2012! Wow–did the past month just fly by for you as fast as it did for me?
I hope you had a wonderful holiday and that your 2012 will be your happiest and healthiest yet. If one of your goals for the year is to lose weight, good for you! As you know, I am passionate about helping people lose weight without dieting, because most diets just aren’t sustainable. Science has finally proven what you’ve probably suspected for years — that following a restrictive food plan can actually make you more likely to overeat.
The great news is that you can ditch your diet for good and still lose weight and keep it off—you really can! Granted, it might not happen as fast as you want it but when you lose weight in a sustainable way, you are much more likely to maintain your weight loss. Here is something to try:
Spice Up Your Meals! Cooking your meals with lots of spices could help curb overeating. A recent study found that overweight people who sprinkled their food with spices lost an average of 30 pounds in six months, compared with just two pounds in a group with no spices. The researchers determined that the flavors made people focus on the sensory characteristics of the food — its smell and taste. And because the foods were more enjoyable, people felt fuller faster and didn’t eat as much. Also, about 90 percent of what you taste is determined by what you smell, so spend a moment enjoying the aroma of your food before every bite.
The following high-fiber, filled with spices stew is bursting with flavor and just about knocked the socks off of the my Healthy Cookbook Club participants this month. Enjoy!
Creole Hoppin’ John
From Vegan Soul Kitchen by Bryant Terry
3/4 cup dried black-eyed peas, sorted, soaked overnight, drained and rinsed
1/2 cup long-grain brown rice, rinsed and soaked overnight
1 tablespoon plus 2 teaspoons extra-virgin olive oil (divided)
1/2 cup finely diced shallots
1/8 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon chili powder
1/4 teaspoon crushed red pepper flakes
1/8 teaspoon cayenne pepper
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
2 cups vegetable broth
1 14.5-ounce can diced tomatoes, drained
1 teaspoon coarse sea salt
In a medium saucepan combine the black-eyed peas with enough water to cover by 2 inches, place over high heat and bring to a boil. Skim off any foam, reduce heat to medium-low and simmer, partially covered, just until tender, 50 minutes to 1 hour. Remove from heat and drain.
Drain the rice, add to a medium saucepan and place over medium heat. Cook for about 2 minutes, stirring often with a wooden spoon, until the water has evaporated and the rice starts smelling nutty. Add 1 tablespoon of olive oil and continue cooking until the rice starts browning, about 2 minutes.
To the rice add the shallots, onion powder, garlic powder, paprika, chili powder, red pepper flakes, cayenne, thyme, oregano and remaining 2 teaspoons olive oil. Continue cooking, stirring frequently, until the shallots are soft, about 3 minutes. Transfer this mixture to a bowl and set aside.
Over medium heat in the saucepan that the rice has cooked in, combine the vegetable broth, tomatoes and sea salt and bring to a boil. Add the rice mixture and the black-eyed peas to the broth and stir well. Bring back to a boil, then cover and reduce heat to low and cook for 50 minutes, until most of the water has evaporated.
Remove from the heat and steam with the cover on for at least 10 minutes. Serve hot with your favorite hot sauce.
Chef Jenny Brewer MS, CNS