Authors: Amelia Sanders
Negative Calorie Diet Cookbook: 50 Top Rated Negative Calorie Meals-Natural Fat Burning Advantage To Help In Natural Weight Loss (5 page)
Makes 3 servings
Ingredients:
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1 cup asparagus, trimmed and chopped
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2 cups baby carrots
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1 Tbsp. freshly squeezed lemon juice
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1/2 tsp freshly ground black pepper or lemon pepper
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Sea salt
How to Prepare:
- Boil some water in a saucepan and add some salt. Add the asparagus and blanch for 20 seconds. Drain and transfer immediately into a bowl of ice water. Remove from the ice water and set aside.
- Place the baby carrots in the boiling water and blanch for 45 seconds. Drain and plunge into the bowl of ice water. Drain and set aside.
- Toss together the asparagus and baby carrots in a mixing bowl. Add the lemon juice and pepper, then toss well to combine. Serve right away.
Makes 6 servings
Ingredients:
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6 medium red beets
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30 asparagus spears, sliced on the diagonal
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3/4 cup fruit-based vinegar
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1 1/2 cups hot water
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3 Tbsp. chopped fresh dill
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3 tsp arrowroot powder
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1/3 cup cold water
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3/4 cup chopped walnuts
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Freshly ground black pepper
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6 cups lettuce, torn
How to Prepare:
- Blanche the asparagus in boiling water for 3 minutes, then drain quickly and plunge in a bowl of ice water. Drain and set aside.
- Boil the hot water and vinegar in a saucepan. Combine the cold water and arrowroot powder in a small bowl, then stir into the saucepan and let boil until the mixture thickens. Remove from heat and set aside to cool.
- Set the oven to 400 degrees F.
- Slice the ends of the beets and rinse them thoroughly. Arrange on a baking dish and pour about half an inch of hot water into the dish. Cover the dish with aluminum foil and roast for 1 hour.
- Take the beets out of the oven and carefully remove from the baking dish. Set aside to cool completely, then place under cold running water and rub off the beet skins.
- Slice the beets into thin rounds, then place in a mixing bowl. Drizzle the fruity vinaigrette on top and toss to coat.
- Divide the lettuce into six servings, then arrange the asparagus on top. Divide the beet mixture among the servings, then top with dill and walnuts. Season to taste with freshly ground black pepper, then serve.
Makes 3 servings
Ingredients:
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3 cups stemmed kale, rinsed and chopped
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3 cups organic baby tomatoes
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1/2 cup raw cashews
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1/2 tsp garlic powder
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1/4 tsp sea salt
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1/2 Tbsp. minced scallions
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1 Tbsp. diced red onion
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2 1/2 Tbsp. freshly squeezed orange juice
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2 1/2 Tbsp. apple cider vinegar
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1/2 Tbsp. minced fresh flat leaf parsley
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1/4 tsp minced fresh dill
How to Prepare:
- Soak the cashews in filtered water for 2 hours, then drain and rinse.
- Place the cashews into a food processor or blender and add the red onion, scallions, lemon juice, salt and garlic powder. Process until pureed.
- Add the herbs and blend until combined. Pour the dressing into an airtight jar and refrigerate for 1 hour.
- Toss the tomatoes, kale and dressing until combined. Divide into three servings and serve right away.
Main course meals should consist of mostly vegetables, a few nuts and seeds, a bit of fruit, and a palm-sized portion of lean protein. However, if you want to achieve your weight loss goal sooner rather than later, then you should fill most of your plate with meals made up mostly of the ingredients listed in Chapter 1.
Add plenty of flavor to your mains by sprinkling in some herbs and spices; a little bit of salt and pepper wo
n’
t hurt either. Minimize your consumption of meats, and stick mostly to seafood and poultry if you cannot remove them from your diet completely. You would be surprised at how quickly you can lose weight, however, if you do say goodbye to meat. Mushrooms are a great, healthy, super low calorie substitute to obtain that meaty, smoky flavor. You will find plenty of recipes that call for that here as well.
Makes 2 to 3 servings
Ingredients:
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2 cups chopped kale
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2 dried shiitake mushrooms
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8 fresh shiitake mushrooms, stems discarded
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1 1/2 cup zucchini, sliced into ribbons (with a spiralizer or mandolin)
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1 cup carrot, sliced into ribbons (with a spiralizer or mandolin)
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1 cup radish, sliced into ribbons (with a spiralizer or mandolin)
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2 Tbsp. tamari
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2 tsp white wine vinegar
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2 tsp chopped jalapeno pepper
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1/2 cup chopped fresh cilantro
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1 orange, peeled and sliced into bite-sized pieces
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1/4 tsp freshly grated orange zest
How to Prepare:
- Mix together the vinegar, tamari and jalapeno pepper. Finely grate the dried shiitake mushrooms into the mixture and set aside.
- Place a cast iron skillet over medium flame and heat about a tablespoon of water. Stir in the carrot, radish and zucchini noodles and stir well until tender. Transfer to a serving bowl.
- Chop up the fresh shiitake mushrooms and place in the skillet. Sau
t
é until tender, then place on top of the noodles. - In the same skillet, stir fry the kale, orange zest, and sliced orange until the kale wilts. Transfer the kale mixture into the bowl of sauce and mix well.
- Mix everything together and toss in the cilantro. Serve right away.
Makes 6 servings
Ingredients:
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3/4 cup dried chickpeas, soaked overnight in cold water.
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2 small zucchini halved and sliced
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9 cups baby spinach
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1 1/2 cups dried browned lentils, hulled, rinsed and drained
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9 cups hot water
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5 garlic cloves, minced
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3 tomatoes, chopped
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3 green and/or red bell peppers, chopped
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3 red onions, chopped
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1 1/2 tsp ground turmeric
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1 1/2 Tbsp. curry powder
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1 1/2 tsp ground ginger
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1 1/2 tsp cumin
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3 Tbsp. tamari
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1 1/2 tsp sea salt
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1/3 tsp freshly ground black pepper
How to Prepare:
- Rinse and drain the soaked chickpeas thoroughly, then set aside in a colander.
- Boil the hot water in a large pot, then stir in all of the ingredients, except the garlic, tamari and spinach. Bring to a boil.
- Once boiling, reduce to simmer for about half an hour, stirring every so often.
- Stir in the tamari, garlic and spinach. Simmer until spinach is wilted.
- Pour into a large bowl and serve right away.
Makes 4 servings
Ingredients:
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4 tilapia fillets,
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4 Tbsp. coconut milk
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4 cups peeled and shredded carrots
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6 garlic cloves, minced
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2 zucchini, sliced thinly
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Sea salt
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Coconut oil, as needed
How to Prepare:
- Place a cast iron skillet over medium flame. Heat just enough coconut oil to glaze the bottom, then add the tilapia fillets and sear until cooked through.
- Remove the fillets from the pan and place on a plate. Set aside.
- Wipe the pan clean and add a tablespoon of water. Add the garlic and simmer until tender, then stir in the zucchini and sau
t
é until tender. Season to taste with salt. - Combine the shredded carrots with the coconut milk in a food processor and blend until pureed.
- Serve the tilapia fillets with the zucchini and carrot mash on the side.
Makes 2 servings
Ingredients:
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2 cups grated pumpkin
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14 oz. wild rice, rinsed thoroughly
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2 1/2 cups chopped wild mushrooms
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2 Tbsp. chopped fresh sage leaves
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2 tsp arrowroot powder
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1 cup nonfat chicken broth
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Optional: 1/2 oz. Parmigiano Reggiano cheese
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Sea salt
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Freshly ground black pepper
How to Prepare:
- Stir fry the grated pumpkin in a cast iron skillet over medium flame until tender. Transfer to a plate and set aside.
- Wipe the skillet clean and place over medium high flame. Stir fry the wild rice until dry, then transfer to a bowl and set aside.
- Add a tablespoon of water into the skillet and heat over medium flame. Add the mushrooms and sage and stir until mushrooms are tender.
- Return the rice and pumpkin into the skillet and add the broth. Let simmer, then stir in the arrowroot powder. Keep stirring until it thickens.
- Once thickened, reduce to low flame and stir in the cheese, if using, and season with salt and pepper.
- Transfer to a serving bowl and serve right away.