Caesar - Quick Healthy Meals: An Eating Healthy Cookbook with Low Calorie Diet Recipes for Weight Loss

Quick Healthy Meals: An Eating Healthy Cookbook with Low Calorie Diet Recipes for Weight Loss Donna Caesar Digital Edition V 2.0 2014 by Donna Caesar No part of this book may be reproduced by any means whatsoever without the written permission from the author, except brief portions quoted for the purpose of writing reviews.
All information in this book has been carefully researched and checked for factual accuracy. However, the authors and publishers make no warranty, expressed or implied, that the information contained herein is appropriate for every individual, situation or purpose, and assume no responsibility for errors or omissions. The reader assumes the risk and full responsibility for all actions, and the authors will not be held responsible for any loss or damage, whether consequential, incidental, special or otherwise that may result from the information presented in this publication.
We have relied on our own experience as well as many different sources for this book, and we have done our best to check facts and to give credit where it is due. In the event that any material is incorrect or has been used without proper permission, please contact us so that the oversight can be corrected.

Table of Contents A GIFT FOR YOU! Image courtesy of Stuart Miles at FreeDigitalPhotos.net
Thanks for buying this book. In appreciation, I'd like to offer you this FREE gift: Recipes to Soothe Your Soul.
Every recipe includes a color photo, serving size and nutritional information.

Want to find out when I publish a new book or when I have a sale? By claiming your FREE gift, you will also be signing up to my Lose Weight Naturally list where you will always stay in the loop!
Click here to get Recipes to Soothe Your Soul INTRODUCTION Healthy weight loss is not about denying yourself the love of food. It is all about eating abundant healthy whole foods, in the proper proportions, and using "clean" cooking methods that do not jeopardize flavor. Healthy weight loss also includes eating low-fat, low sodium and low carbohydrate meals that are delicious and varied so you can benefit from quick weight loss without feeling you are on a diet. This cookbook is filled with yummy heart healthy recipes you can easily prepare to satisfy your hunger and yet support your weight loss efforts. The recipes are all low in saturated fat, sodium and carbohydrates.

They are delicious, heart healthy, easy to prepare and are a great follow-up to my first Amazon best selling cookbook, Whole Foods Recipes.
Why Whole Foods? Based on the research of many experts in Biochemistry and Biology, it is our modern diet consisting mainly of processed foods, harmful trans-fats plus high amounts of sugars and sodium that is at the root of the obesity epidemic plaguing both adults and children today. To eat healthy is to remove all the preservative and additives from our diet and replace them with whole natural foods like our ancestors used to eat. To keep it simple, think chemical free, natural and organic whole foods as the best for weight loss.
Simple Ways to Eat and Cook the Low-Fat, Low Sodium, Low Carbohydrate Way Below is a list of the ways I used to cut the fat, sodium and carbohydrates from the recipes in this cookbook:

• Lots of Fruits and Vegetables

Fruits and vegetables are the perfect foods and should be included with every meal because they are naturally low in fat, sodium and carbohydrates plus they are rich in antioxidants, vitamins, minerals and fibers which help to fill you up. They are also very low in calories making them a great choice for weight loss.

Whenever possible, choose organic produce because they are free of chemicals that can contribute to weight gain.

Lean Poultry, Red Meat, Fish & Seafood

It is so easy to cut the fat calories from any poultry meal by skinning the chicken first before cooking because most of the fat is contained in the skin. Dont wait until the chicken is cooked before skinning it because by that time all the fat has already permeated the meat. When choosing beef, go for the lean cuts and trim away any visible fat before cooking. Pork tenderloin is a good choice because it contains less fat than other pork cuts.

• Low-Fat Dairy Foods

Make it a habit to always choose low-fat (1% fat) dairy products.

• Low-Fat Dairy Foods

Make it a habit to always choose low-fat (1% fat) dairy products.

The amount of calories you save is huge.

• Less Cooking Oil

The main cooking oil I use for my recipes is extra-virgin olive oil because it is rich in the Omega-3 fats (a heart-healthy fat). You will always want to cook this oil on medium heat because it can burn easily and become toxic.

• Nonstick Cookware

Nonstick cookware is the best to cook your foods in because you dont need to add any cooking oil at all except for a pan spray. The cookware does a nice job of frying foods without burning and without the added calories of cooking oil. You will notice I use a small amount of oil in all my recipes.

If you have nonstick cookware then you can skip the oil to further reduce the calories of the meal. I only use a small amount of oil in the recipes because you dont need much when cooking on medium heat. Also, vegetables contain a lot of water and so not much oil is needed when cooking them. If you find you need more moisture when frying you can add just a little water to the oil.

• Use Less Sugar

The dessert recipes are all heart healthy but do contain some sugar, albeit very little. Try to skip eating desserts and save them as treats when entertaining or celebrating.

Your body will thank you! As an alternative to sugary desserts, fruits and plain Greek yogurt sweetened with a little honey are good low calorie substitutes.
Lets Get Started I sincerely hope this cookbook will help you love heart healthy meals and give you more options when it comes to cooking whole foods for weight loss while building a healthier lifestyle you can live with for the rest of your life. Enjoy & Be Well! Donna Caesar If you wish to contact me, you can do so here: donnacaesar77@gmail.com WHOLESOME SOUPS Portobello Mushroom Soup
Preparation Time: 15 minutes Cooking Time: 70 minutes Serves: 8 Ingredients:

• 1 1/2 tbsp. (22 ml) extra-virgin olive oil
• 1 red onion, chopped
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1 zucchini, chopped
• 8 oz. (250 g) portobello mushrooms, sliced
• 3 cloves garlic, finely chopped
• 1/4 tsp. / 411 g) diced tomatoes
• 1 cup (250 ml) lentils, rinsed and drained
• 1 tbsp. (15 ml) balsamic vinegar
• fresh cilantro and dill sprigs for garnish

Preparation: In a large non-stick saucepan, cook onion, celery, carrots, zucchini and mushrooms in olive oil over medium heat until vegetables are tender, about 8 minutes. (15 ml) balsamic vinegar

fresh cilantro and dill sprigs for garnish

Preparation: In a large non-stick saucepan, cook onion, celery, carrots, zucchini and mushrooms in olive oil over medium heat until vegetables are tender, about 8 minutes.Next page