3 LOW CALORIE DENSITY MEALS FOR WEIGHT LOSS

Enjoy these 3 low calorie density meals for weight loss that will help you mix up your weekly routine, yet still stay on track for weight loss. I'll be featuring a day's worth or recipes you can eat in a full day or throw a recipe that looks good to you into your mix this week. Enjoy!


BREAKFAST POTATOES


Ingredients


3 medium gold potatoes (cubed)

1 small onion (chopped)

1 large bell pepper (sliced lengthwise)

1/2 tsp fresh parsley (finely chopped)

1 tbsp nutritional yeast

1/4 cup water

salt, paprika, and pepper to taste

steamed veggies of choice


Preheat oven to 425°F and line a baking sheet with parchment paper.


Add all of the ingredients (except steamed veggies) into a large bowl and toss well to evenly coat. Distribute the mixture in a single layer on the lined baking sheet and place into the oven for about 30 minutes, or until the potatoes are cooked through. Allow to cool a bit before serving, and serve with your desired steamed veggies.


SWEET POTATO MISO SUSHI


Ingredients


1 cup uncooked short grain brown rice

3 cups water 1/4 cup rice vinegar 1 tbl raw granulated sugar

1/2 tsp salt 5 - 7 nori sheets 1 to 2 green onions (thinly sliced length wise)

1/2 cup red cabbage (chopped)

edamame for serving if desired


SWEET POTATO MISO FILLING

1 and 1/4 lb. sweet potato (about 4 medium sweet potatoes)

3 tbsp chickpea miso

1/3 cup unsweetened plant milk

salt and pepper to taste bamboo sushi mat is helpful, but not essential

for dipping you can use low sodium soy sauce, tamari, wasabi etc.


Preheat the oven to 400 F. Prick the potatoes a few times with a fork, then place them on a baking sheet. Roast for about 40 minutes or until fork tender.


If you have a rice cooker, cook 1 cup short grain brown rice according to rice cooker recommendations. Otherwise make the rice on the stove top according to package directions. Allow the rice to cool to a warm room temperature. Once the rice has cooled to a warm temperature, add the rice vinegar, sugar, & salt to the rice pot & stir until well combined.


Allow potatoes to cool so you can handle them. Cut in half and scoop out the flesh into a medium mixing bowl. Add the chickpea miso, plant milk, salt and pepper. Use a potato masher or fork to mash to a “smashed” not “silky” consistency. Set aside.


Lay down one piece of nori sheet shiny side down on a clean dry cutting board. Scoop some rice onto the nori sheet leaving about 1/2 inch space on the end closest to you. Then scoop a bit of the sweet potato miso filling on top. Layer some green onion and red cabbage on top of the rice and sweet potato mash, almost in a pyramid shape.


Wet both ends with a little bit of water so they stick together when rolled. Start rolling from the side closest to you (with all the fillings). Use your hands to help you roll tightly until you reach the end. Press the ends firmly together to "glue" the roll together. If it's not sticking, add a bit more water to the edge of the nori sheet.


Repeat “rolling” steps with all rolls until finished & set aside the rolls for about 5 minutes before cutting into desired pieces. Make sure you are using your sharpest knife to cut these, or all the hard work you just did, will be ruined. Serve and enjoy. Leftovers store well in a glass container with lid in the fridge for the next day.


VEGAN CAESAR SALAD


Ingredients


DRESSING

1/4 cup raw cashews (soaked and drained)

1/4 cup cup water

1 cloves garlic

1.5 tbsp lemon juice 1 tsp Dijon mustard

1 tsp capers (drained) 1/2 tsp soy sauce or tamari

1 tbsp nutritional yeast salt and pepper to taste


salad ingredients of choice (I used a spring mix, apple, a small amount of dried cranberries, tomato, red cabbage, and a small amount of avocado)

Add all dressing ingredients to a high speed blender, and blend on high until smooth. Serve over desired salad ingredients.










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