10 Foods You Should Eat Every Week to Lose Weight

10 FOODS YOU SHOULD EAT EVERY WEEK TO LOSE WEIGHT

1. CHIA SEEDS

BLUEBERRY ALMOND CHIA PUDDING

INGREDIENTS

• ½ cup unsweetened almond milk or other nondairy milk beverage
• 2 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• ⅛ teaspoon almond extract
• ½ cup fresh blueberries, divided
• 1 tablespoon toasted slivered almonds, divided

DIRECTIONS

• Stir together almond milk (or other nondairy milk beverage), chia, maple syrup and almond extract in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.

• When ready to serve, stir the pudding well. Spoon about half the pudding into a serving glass (or bowl) and top with half the blueberries and almonds. Add the rest of the pudding and top with the remaining blueberries and almonds.

BERRY CHIA PUDDING

INGREDIENTS

• 1 ¾ cups blackberries, raspberries and/or diced mango (fresh or frozen), divided
• 1 cup unsweetened almond milk or milk of choice
• ¼ cup chia seeds
• 1 tablespoon pure maple syrup
• ¾ teaspoon vanilla extract
• ½ cup whole-milk plain Greek yogurt
• ¼ cup granola

DIRECTIONS

• Puree 1 1/4 cups fruit and milk in a blender or food processor until smooth. Scrape into a medium bowl; mix in chia, syrup and vanilla. Cover and refrigerate for at least 8 hours and up to 3 days.

• Divide the pudding between 2 bowls, layering each serving with 1/4 cup of the remaining fruit, 1/4 cup yogurt and 2 tablespoons granola.

2. FATTY FISH

ROASTED RED PEPPER & SARDINE TOAST

INGREDIENTS

• 1 slice whole-grain bread, toasted
• ¼ cup sliced roasted red peppers
• 1 lemon-olive oil sardine
• 1 teaspoon chopped fresh chive

DIRECTIONS

• Top toast with peppers, sardine and chives.

EASY SALMON CAKES

INGREDIENTS

• 3 teaspoons extra-virgin olive oil, divided
• 1 small onion, finely chopped
• 1 stalk celery, finely diced
• 2 tablespoons chopped fresh parsley
• 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
• 1 large egg, lightly beaten
• 1 ½ teaspoons Dijon mustard
• 1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)
• ½ teaspoon freshly ground pepper
• Creamy Dill Sauce, (recipe follows)
• 1 lemon, cut into wedges

DIRECTIONS

• Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.

• Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
• Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
• Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
• Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

3. CRUCIFEROUS VEGETABLES

BRUSSELS SPROUTS SALAD WITH CRUNCHY CHICKPEAS

INGREDIENTS

• 1 (9 to 10 ounce) package shredded or shaved Brussels sprouts
• 4 cups chopped kale
• 1/2 cup Tahini Sauce with Lemon & Garlic (see Associated Recipes)
• 1 cup roasted chickpea snacks with sea salt
• 1 medium avocado, pitted and quartered

DIRECTIONS

• Divide Brussels sprouts and kale among 4 single-serving lidded containers (you'll have about 3 1/2 cups of greens in each container). Seal and refrigerate for up to 4 days.

• Transfer 2 tablespoons tahini sauce into each of 4 small lidded containers; refrigerate for up to 4 days.
• Just before serving each salad, drizzle with 1 portion of tahini sauce and toss well to coat. Top with 1/4 cup roasted chickpeas and 1/4 avocado.

CAULIFLOWER RICE

INGREDIENTS

• 4 cups cauliflower florets
• ¼ cup extra-virgin olive oil
• ½ teaspoon salt
• 1 cup chopped herbs, such as chives, parsley, cilantro, and/or basil

DIRECTIONS

• Pulse cauliflower in a food processor until chopped into rice-size pieces.

• Heat oil in a large skillet over medium-high heat. Add cauliflower and salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Remove from heat and stir in herbs.

4. WHOLE GRAINS

MEDITERRANEAN CHICKPEA QUINOA BOWL

INGREDIENTS

• 1 (7 ounce) jar roasted red peppers, rinsed
• ¼ cup slivered almonds
• 4 tablespoons extra-virgin olive oil, divided
• 1 small clove garlic, minced
• 1 teaspoon paprika
• ½ teaspoon ground cumin
• ¼ teaspoon crushed red pepper (optional)
• 2 cups cooked quinoa
• ¼ cup Kalamata olives, chopped
• ¼ cup finely chopped red onion
• 1 (15 ounce) can chickpeas, rinsed
• 1 cup diced cucumber
• ¼ cup crumbled feta cheese
• 2 tablespoons finely chopped fresh parsley

DIRECTIONS

• Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.

• Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl. To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

CREAMY FETTUCCINE WITH BRUSSELS SPROUTS & MUSHROOMS

INGREDIENTS

• 12 ounces whole-wheat fettuccine
• 1 tablespoon extra-virgin olive oil
• 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
• 4 cups thinly sliced Brussels sprouts
• 1 tablespoon minced garlic
• 1/2 cup dry sherry (see Note), or 2 tablespoons sherry vinegar
• 2 cups low-fat milk
• 2 tablespoons all-purpose flour
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper
• 1 cup finely shredded Asiago cheese, plus more for garnish

DIRECTIONS

• Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to the pot and set aside.

• Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).
• Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired.

5. APPLES

CURRIED BUTTERNUT SQUASH & APPLE SOUP

INGREDIENTS

• 1 tablespoon unsalted butter
• 1 tablespoon olive oil
• 2 cups chopped sweet onion (from 1 medium onion)
• ½ cup chopped celery (from 2 stalks)
• ½ cup chopped carrots (from 3 medium carrots)
• 1 tablespoon curry powder
• 3 pounds butternut squash, peeled, seeded and chopped (7 to 8 cups)
• 1 ¼ teaspoons kosher salt
• 1 teaspoon black pepper
• 2 cups finely chopped Golden Delicious apple (about 1 large), divided
• 2 cups unsalted chicken stock
• 2 cups water
• 6 tablespoons crème fraîche

DIRECTIONS

• Melt butter with olive oil in a large pot over medium. Add onion, celery and carrots and stir to coat. Cook, stirring occasionally, until vegetables are tender, 8 to 10 minutes. Add curry powder; stir vegetables to coat thoroughly.

• Add squash, salt, pepper and 1 1/2 cups of the chopped apple to pot and stir to coat. Stir in chicken stock and water and bring to a boil over medium-high. Reduce heat to low, cover and cook, stirring occasionally, until butternut squash is soft when pierced with a fork, 20 to 25 minutes.
• Remove from heat and, working in 2 batches, pour soup into a heavy-duty blender. Secure lid on blender and remove center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 1 minute. Return soup to pot; reheat if needed. Serve with crème fraîche and garnish with remaining 1/2 cup chopped apple.

CARROT-APPLE SMOOTHIE

INGREDIENTS

• 2 large carrots, sliced (about 1 1/2 cups)
• 1 medium-ripe banana
• 1 large Honeycrisp apple, cored and quartered
• 1 cup light coconut milk
• 2 tablespoons fresh lemon juice
• 2 teaspoons minced fresh ginger
• 2 teaspoons minced fresh turmeric or 1 teaspoon ground turmeric
• ½ cup ice cubes

DIRECTIONS

• Combine carrots, banana, apple, coconut milk, lemon juice, ginger and turmeric in a blender. Process until smooth, about 45 seconds. Add ice cubes and process until smooth, about 30 seconds. Serve immediately.

MIXED GREENS WITH LENTILS & SLICED APPLE

INGREDIENTS

• 1 ½ cups mixed salad greens
• ½ cup cooked lentils
• 1 apple, cored and sliced, divided
• 1 ½ tablespoons crumbled feta cheese
• 1 tablespoon red-wine vinegar
• 2 teaspoons extra-virgin olive oil

DIRECTIONS

• Top greens with lentils, about half the apple slices and the feta. Drizzle with vinegar and oil. Serve with the remaining apple slices on the side.

6. FERMENTED FOODS

KOREAN BBQ TEMPEH GRAIN BOWL

INGREDIENTS

• ½ cup water, divided
• 5 tablespoons rice vinegar, divided
• 4 tablespoons reduced-sodium tamari, divided
• 4 tablespoons light brown sugar, divided
• 2 cups thinly sliced napa cabbage
• 1 cup thinly sliced radishes
• 1 tablespoon gochujang
• 3 cloves garlic, minced
• 1 teaspoon grated peeled fresh ginger
• 1 tablespoon cornstarch
• 8 ounces tempeh, cut crosswise into 16 pieces
• 2 cups cooked brown rice
• ¼ cup fresh cilantro

DIRECTIONS

• Preheat oven to 425 degrees F. Set a wire rack on a rimmed baking sheet and coat with cooking spray.

• Whisk 1/4 cup water, 4 tablespoons vinegar and 1 tablespoon each tamari and brown sugar in a medium bowl. Add cabbage and radishes and toss to combine. Set aside, tossing occasionally.
• Meanwhile, combine the remaining 1 tablespoon vinegar, 3 tablespoons each tamari and brown sugar, gochujang, garlic and ginger in a small saucepan. Bring to a simmer over medium-high heat. Cook, stirring occasionally, for 2 minutes. Whisk the remaining 1/4 cup water and cornstarch in a small bowl. Slowly add the cornstarch mixture to the sauce, whisking constantly. Cook until thickened, about 1 minute.
• Pour half the sauce into a medium bowl and add tempeh; gently toss to coat. Transfer the tempeh to the prepared rack. Bake until the sauce is tacky, about 15 minutes. Return the tempeh to the bowl and add the remaining sauce. Gently toss to coat.
• Divide rice among 4 bowls. Transfer the pickled vegetables to the bowls using a slotted spoon; drizzle with the liquid, if desired. Top with the tempeh and sprinkle with cilantro.

SIMPLE SAUERKRAUT

INGREDIENTS

• 5 pounds green cabbage
• 3 tablespoons non-iodized salt, such as canning, pickling or kosher, divided
• Salt brine, as needed and for water weights (1 teaspoon non-iodized salt, dissolved, per 1 cup water)

DIRECTIONS

• Rinse the cabbages under cool water and remove the tough outer leaves. Cut the cabbages into quarters and cut out the core. Using a large, sharp knife, a food processor with a slicing blade or a mandoline, very thinly slice the cabbage. Place about one-third of the cabbage in a large clean bowl and sprinkle with 1 tablespoon salt; using clean hands, vigorously knead the salt into the cabbage until the cabbage starts to release a little liquid. Repeat with the remaining two-thirds of the cabbage and the remaining 2 tablespoons salt, vigorously kneading the salt into the cabbage after each addition.

• Once all the cabbage is in the bowl, using both hands, massage the cabbage mixture vigorously, using your fingers to squeeze and bruise the cabbage, releasing as much of its liquid as possible, about 10 minutes.
• Transfer the mixture and its liquid to a 5- to 6-quart glass, ceramic or stone container. Using your clean fists or a clean kitchen tool, pack the cabbage into the container with as much force as possible, removing all air pockets. Let stand, uncovered, for 2 hours. Pack the cabbage down once again. It should be completely covered in liquid. If not, add enough additional salt brine to cover.
• Fill a sealable plastic bag (or bags) about two-thirds full with salt brine (instead of plain water in case they leak during fermentation). Place bag (or bags) directly on the surface of the cabbage mixture, using the bag(s) as water weights to keep the cabbage fully submerged at all times. Use enough water weights to cover the whole surface. Cover the container with a clean dish towel and place the lid on top. Place in a cool (60 degrees to 64 degrees F), dark place. The cooler the temperature, the slower the fermentation. If you want to speed up the process, place in a warmer spot, out of direct sunlight or heat.
• Check the sauerkraut every few days. Remove any scum or bits of white/light gray mold from the surface with a clean spoon and wipe off the plastic bag as necessary. (White/gray mold is not harmful. If you see any black mold, discard the sauerkraut. Pink-colored "slime" on the surface is a yeast that, while not harmful, spoils the flavor and texture.) Pack the sauerkraut back down and replace the water weights. If the sauerkraut is not fully submerged, add additional salt brine. Replace the dish towel and lid.
• After 2 to 3 weeks, use a clean fork to take out a sample to taste. If you like the flavor and have seen bubbles on the surface (a sign of fermentation), it's ready to be refrigerated. If you want more flavor, re-cover and continue fermenting until it develops a flavor that you like. When you like the taste, transfer the sauerkraut and liquid to smaller, airtight containers. Refrigerate for up to 6 months.

7. PISTACHIOS

ROASTED PISTACHIO-CRUSTED SALMON WITH BROCCOLI

INGREDIENTS

• 8 cups broccoli florets with 2-inch stalks attached
• 2 cloves garlic, sliced
• 3 tablespoons extra-virgin olive oil, divided
• ¾ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• ½ cup salted pistachios, coarsely chopped
• 2 tablespoons chopped fresh chives
• Zest of 1 medium lemon, plus wedges for serving
• 4 teaspoons mayonnaise
• 1 ¼ pounds salmon fillet, cut into 4 portions

DIRECTIONS

• Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.

• Combine broccoli, garlic, 2 tablespoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper on the prepared baking sheet. Roast for 5 minutes.
• Meanwhile, combine pistachios, chives, lemon zest, the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl. Spread 1 teaspoon mayonnaise over each salmon portion and top with the pistachio mixture.
• Move the broccoli to one side of the baking sheet and place the salmon on the empty side. Roast until the salmon is opaque in the center and the broccoli is just tender, 8 to 15 minutes more, depending on thickness. Serve with lemon wedges, if desired.

8. EGGS

SPINACH & ARTICHOKE SALAD WITH PARMESAN VINAIGRETTE

INGREDIENTS

• 1 (15 ounce) can quartered artichoke hearts
• 1 recipe Parmesan Vinaigrette (see Associated Recipes)
• 1 (5 ounce) package baby spinach (about 6 cups)
• 6 hard-boiled eggs
• ¼ cup chopped unsalted pistachios

DIRECTIONS

• Line a sheet pan with paper towels or a clean dish towel. Drain artichokes in a wire-mesh strainer and rinse well under cold water; drain again. Arrange the artichokes in a single layer on the prepared pan (to remove moisture); set aside.

• Transfer 2 tablespoons vinaigrette into each of 4 small lidded containers.
• Divide the artichokes among 4 single-serving containers. Top each with one-fourth of the spinach. Seal the containers and refrigerate for up to 4 days.
• In the morning before taking your lunch to go, slice 1 1/2 hard-boiled eggs and add to the meal-prep container. Dress with the vinaigrette and sprinkle with 1 tablespoon pistachios just before serving.

LENTIL BOWLS WITH FRIED EGGS & GREENS

INGREDIENTS

• 2 ½ cups water
• ½ cup French green lentils, rinsed
• 2 cloves garlic, 1 smashed and 1 minced
• 1 bay leaf
• ¼ cup low-fat plain Greek yogurt
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• ½ teaspoon salt, divided
• ¼ teaspoon ground pepper plus 1/8 tsp., divided
• 8 cups shredded kale (about 2 bunches), preferably lacinato
• 4 cups baby spinach
• 1 cup roasted red peppers, drained and thinly sliced
• 12 green olives, pitted and coarsely chopped
• 1 avocado, sliced
• 2 teaspoons olive oil
• 4 large eggs

DIRECTIONS

• Bring water to a boil in a medium saucepan over high heat. Add lentils, smashed garlic, and bay leaf and stir. Return to a boil, then reduce heat to maintain a simmer. Cook, stirring occasionally, until the lentils are tender, 20 to 25 minutes. Remove the garlic and bay leaf and drain off any liquid.

• Meanwhile, combine yogurt, lemon zest, lemon juice, 1/4 tsp. salt, 1/4 tsp. pepper, and minced garlic in a large bowl. Add kale and spinach; toss to coat.
• Divide the kale mixture among 4 dinner bowls and top each with roasted red peppers, olives, avocado, and the lentils.
• Heat oil in a large nonstick skillet over medium-high heat. One at a time, crack eggs and add to the pan; cook for 1 minute. Season with the remaining 1/4 tsp. salt and 1/8 tsp. pepper, then cover and cook until the whites are set, about 2 minutes more. Place an egg on top of each bowl and serve.

9. AVOCADOS

EVERYTHING BAGEL AVOCADO TOAST

INGREDIENTS

• ¼ medium avocado, mashed
• 1 slice whole-grain bread, toasted
• 2 teaspoons everything bagel seasoning
• Pinch of flaky sea salt (such as Maldon)

DIRECTIONS

• Spread avocado on toast. Top with seasoning and salt.

AVOCADO PESTO

INGREDIENTS

• 1 large bunch fresh basil
• 2 ripe avocados
• ½ cup walnuts or hemp seeds
• 2 tablespoons lemon juice
• 3 cloves garlic
• ½ teaspoon fine sea salt
• ½ cup extra-virgin olive oil
• Ground pepper to taste

DIRECTIONS

• Strip basil leaves from the stems and add to a food processor along with avocados, walnuts (or hemp seeds), lemon juice, garlic and salt; pulse until finely chopped. Add oil and process to form a thick paste. Season with pepper.

10. DARK CHOCOLATE

DARK CHOCOLATE PEANUT BUTTER TRUFFLES

INGREDIENTS

Ganache

• 1 cup finely chopped 53% to 60% chocolate or chocolate chips (about 6 ounces; see Tips)
• ¾ cup coconut milk
• 6 tablespoons powdered peanut butter, sifted

Coating

• 2 1/2 cups finely chopped dark chocolate or chocolate chips (53-60% cocoa; about 1 pound; see Tips), divided
• Flaky salt for garnish

DIRECTIONS

• Line a rimmed baking sheet with parchment paper.

• To prepare ganache: Place 1 cup chocolate in a medium bowl. Heat coconut milk in a small saucepan over medium heat until it begins to bubble around the edges. Pour the coconut milk over the chocolate; let stand until the chocolate is slightly melted, 3 to 4 minutes. Stir until smooth. Add peanut butter powder, 2 tablespoons at a time, stirring until fully incorporated after each addition before adding more. Rap the bowl on the counter to smooth the top. Cover and refrigerate until set, about 1 1/2 hours.
• Remove the ganache from the refrigerator and let stand for 10 minutes. Shape into 18 balls, using about 1 tablespoon for each. Place on the prepared baking sheet and refrigerate while you make the coating.
• To prepare coating: Put about 2 inches of water in the bottom of a double boiler and bring to a boil. (See Tip.) Remove from heat. Put 2 cups chocolate in the top of the double boiler and place it over the bottom. Clip an instant-read thermometer to the top pan, touching the chocolate. Use a spatula to stir the chocolate until it's melted. Do not let the temperature exceed 118 degrees F. Remove the top pan and add 1/4 cup chocolate. Stir until melted. Add the remaining 1/4 cup chocolate; stir until melted and the chocolate is 81 degrees F.
• To coat truffles: Get the ganache balls out of the refrigerator. Set the top pan back over the bottom and let the chocolate warm up to 88 degrees F, stirring constantly. Remove the top pan. Using 2 forks, dip each ganache ball in the chocolate, letting excess fall back into the pan, and place the truffle back on the parchment. The chocolate should maintain a temperature of 88 degrees F as you work. If it cools, warm it up over the bottom pan, making sure not to let it exceed 90 degrees F or cool below 84 degrees F.
• Let the chocolate coating set before serving, about 5 minutes. Sprinkle the truffles with salt, if desired.

 

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