Monday, July 19, 2010

High Volume Foods

Summer seems to bring a new opportunity weekly to rock that swimsuit and show off the body you worked all winter and spring to create. With lots of summer left, here is what you can do with your diet to help protect that waistline, or if you're a little behind, catch up to feel comfortable soaking up some rays.

High Volume Foods

What is a high volume food? It is food that takes up a lot of space in your stomach, making you feel full, without costing you many calories. Here are some of my favorite choices:

Melons - Watermelon, cantaloupe, honeydew. These melons are superstar fruits which pack a tremendous amount of vitamins and minerals. Because they also have a high water content they can really stretch your stomach quickly giving you the sensation that you are full.

Squash - Acorn, Spaghetti, and zucchini are my favorite varieties. They are all delicious, and prepared differently so it gives the impression of a lot of variety to the menu.

Soups - Soups prepared with a water base are a great way to get good nutrition while again filling up fast. Load beef broth with tons of vegetables in a large pot and have meals for an entire week!

Fiber - Having fiber with each meal also fills you up fast, and keeps you feeling full longer.

Lean proteins such as fish, chicken, and turkey are also great choices during the summer months. All taste great on the grill and are quick and easy to prepare.

Here is my recipe for spaghetti squash with meat sauce:

1 medium spaghetti squash
1 can crushed tomato sauce
1 can tomato paste
half yellow onion
1 lb. ground beef or turkey
3Tbls Extra Virgin Olive Oil
3 cloves garlic
black pepper
crushed red pepper

Fry onions, garlic, and meat in a large skillet. Place everything else in a medium pot, except the squash, and bring to a boil. Spices should be added as much or as little as you'd like. Once boiling reduce heat and add mixture from skillet. Let simmer while you cook the squash.

Preheat the oven to 375. In a baking pan place a cut squash flesh side down. Fill with water, about 1/2" up the sides of the squash and cover with foil. Place in the oven and bake covered for 45 min. Uncover and continue to bake for 15 min. Once soft, remove and allow to cool. Scoop out the seeds, and then with a fork pull the rest of the squash out. it should come out in strands resembling spaghetti noodles, hence the name!

Top with sauce and fresh parmesan cheese!

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