Summer is upon us! The weather’s getting hotter and the clothes are getting skimpier. Next thing you know, a beach vacation is in the works and you realize that you’re stuck with a few extra kilos that you just HAVE to lose ASAP.
Worry not, Evolve Daily’s here to help you shed that extra weight just in time for your vacation! Here are 7 Delicious, Fat-Melting Recipes to help you on your weight loss journey:
Greens And Ham Breakfast Bowl
The addition of avocado, a fruit high in healthy fats, will help keep you full longer so you won’t be tempted to snack.
- 8-10 ounces ham, diced
- 1 large bunch swiss chard, chopped and washed
- 1/2 red onion, sliced thin
- 1 tsp olive oil
- 1 avocado, sliced
- 2 soft-boiled eggs
- Hot sauce
- Salt and pepper
1) Cut off the stems from the chard, leaving the thinner parts to add texture to your breakfast bowl.
2) Brown the ham in a skillet with minimal oil (depends on how lean your ham is). Cook until brown and crisp.
3) Toss in the onions and the chard, sprinkling a little bit of water so the chard wilts.
4) Top with your sliced avocado and soft-boiled eggs and season with a bit of salt and pepper.
Miso Sweet Potato and Broccoli Bowl
Sweet potatoes are one of the most versatile forms of healthy carbohydrates. You can steam them, bake them, grill or puree them – they’ll turn out delicious either way. Although they are sweet, their natural sugars help ensure a balanced and regular source of energy without the blood sugar spikes linked to fatigue and weight gain.
For the bowl
- 1 cup dried rice or another cooking grain of your choice
- 1 to 2 sweet potatoes (about 1.5 pounds)
- 1 large bundle broccoli (about 1 pound)
- 1 to 2 tbsp olive oil
- Coarse or kosher salt
- Freshly ground black pepper
- 1 tsp white sesame seeds
- 1 tsp black sesame seeds
For the miso-sesame dressing
- 1 tbsp minced fresh ginger
- 1 small garlic clove, minced 2 tablespoons white miso (the mildest kind) 2 tablespoons tahini (other nut butters can work in a pinch)
- 1 tbsp honey
- 1/4 cup rice vinegar
- 2 tbsp toasted sesame oil
- 2 tbsp olive oil
1) Heat oven to 400 degrees. Place rice or grain and cooking liquid in a rice cooker or on the stove. Cook according to package directions.
2) Peel sweet potatoes and cut into 1-inch cubes. Cut tops off broccoli and separate into bite-sized florets. If your broccoli stems feel especially woody, peel them (with the same vegetable peeler), then cut them into 1/2- to 1-inch segments.
3) Coat one large or two smaller trays with a thin slick of olive oil. Layer sweet potatoes on tray(s) and sprinkle with salt and pepper. Roast for 20 minutes, until browning underneath. Flip and toss chunks around, then add broccoli to the tray(s), season again with salt and pepper, and roast for another 10 to 20 minutes, until broccoli is lightly charred at edges and sweet potato is fully bronzed and tender. Toss chunks around one more time if it looks like they’re cooking unevenly.
4) In a small skillet, toast black and white sesame seeds until fragrant. (You can do this in the oven if using an oven-proof skillet.) Let cool.
5) While vegetables roast, prepare sesame-miso dressing: Combine everything in a blender and run until smooth, scraping down sides once. Taste and adjust ingredients if needed, but try to resist adding more honey if it tastes salty.
6) Assemble bowls: Scoop some rice/grains into each, then pile on the roasted sweet potatoes and broccoli. Coat lightly with sesame-miso dressing and finish with toasted sesame seed duo. Serve with extra dressing on the side.
Sunny Green Juice
Get your daily dose of greens and fruits in one simple shake!
- 2 big handfuls spinach
- 1/2 seedless cucumber
- 1/2 cup pineapple or mango
- 1/2 large navel orange, peeled
- 1/2 lime, peeled
- 1/4-1/2 cup water
If using a Vitamix or other high-powered blender:
1) Chop cucumber, pineapple, orange, and lime into 1-inch chunks for easier blending.
2) Place spinach in the blender jug. Add half the other ingredients and 1/2 cup water.
3) Secure the blender lid and start off blending at moderate speed. Pulse if necessary to get things moving, then gradually increase speed to high. Once mixture is close to being fully pureed, add remaining ingredients and continue to blend. Only add additional water if necessary.
4) Continue blending until most pulp has disappeared. This may take a few minutes.
If using a juicer:
1) Set up your juicer according to the manufacturer’s instructions and switch it on.
2) Add all ingredients, alternating a bit of each at a time until everything is juiced.
3) Pour into a tall glass and enjoy, or store it in an air-tight mason jar in the fridge. Consume within 8 hours for optimal freshness.
Lentils and Salmon
You can enjoy this protein-rich meal for lunch or dinner. When cooking salmon, remember NEVER to over cook or over season!
- 4 (4 oz.) fillets of salmon, skin on
- 2 tbsp olive oil
- Kosher salt
- 2 tbsp butter
- Lemon, for serving
- 1 cup green lentils, cooked
- 1/2 cup diced onion
- 2 stalks celery, diced
- 1 large carrot, diced
- 2 cloves garlic, minced
- 1/4 cup capers (opt.)
- 1 tsp fresh thyme (plus some for garnish)
- 2 tbsp olive oil butter
- 1/2 lemon
- Salt and pepper
1) Sear the salmon in an oven-safe skillet for about 2-3 minutes in a little olive oil over high heat. Once it’s seared, flip it so the skin is down and top it with a little olive oil butter.
2) Then stick the skillet in a 350 degree F. oven for 5-7 minutes until it’s just cooked through. You can obviously cook multiple fillets at once or cook them as a big piece and then cut them into portions after cooking.
3) Cook the lentils according to the package. The key is to not overcook them which can easily happen. If you overcook them, they will just turn to mush.
4) Add a good drizzle of olive oil to a large skillet and cook the veggies over medium heat. Once the onions, celery, and carrots have softened, add the garlic and lentils and cook.
5) If you’re using capers (highly recommended) add those in also with some lemon juice and fresh thyme.
6) Finish off this mix with some olive oil butter in the pan and season it well with salt and pepper.
Mediterranean Quinoa Bowl
One of the only plant foods that is considered a complete protein, quinoa is also gluten-free and is rich in essential nutrients and fiber.
- 1 cup Quinoa, dry
- 4 Broccolinis
- 4 to 6 oz. Block of Feta Cheese, cut in cubes
- 1 cup Roasted Red Peppers, cut in slivers
- 1/4 cup Capers, rinsed and drained
- 1 cup Chickpeas, cooked
- 3 tbsp Flat Leaf Parsley, finely chopped
- 2 tsp Dried Oregano
- Generous pinch of Sea Salt
- Fresh Ground Pepper
- 1 Meyer Lemon
- 1 tbsp Good Quality Olive Oil
1) For the quinoa, typically, bring two cups water and one cup dry quinoa to a boil. Cover and simmer for about 15 minutes. Place the broccolini right on top after ten minutes and cover to finish the quinoa and the broccolini will steam on top. Remove the broccolini to a cutting board, and transfer the quinoa to a large bowl and fluff with a fork.
2) Toss the red pepper slivers, chickpeas, capers, dried oregano and salt and pepper to the quinoa and stir. Give the broccolini a rough chop and toss it in the bowl. Squeeze the juice of the entire meyer lemon (avoiding seeds) and the olive oil, stir again.
3) Lastly, cut the feta into small cubes (easiest if done straight from the fridge or even let it sit in the freezer for a few minutes). Add the cubes and the parsley to the quinoa and give it a gentle fold. At this point, it is probably a tad warmer than room temperature, which is great. If you’d rather it cold, let it sit in the fridge for about 30 minutes to cool down.
Grain-Free, Nut-Free Carrot Cake For Two
Stevia, used in place of sugar as a sweetener, has actual health benefits. It contains zero calories, is 100% natural, and tastes awesome!
- 1 tbsp walnut or coconut oil
- 4½ tsp sucanat or coconut sugar (or another natural granulated sugar), ground a bit in a coffee grinder
- ½ chickpea egg (2 tbsp. chickpea flour + 2 tbsp. water) (or ½ chicken egg, if paleo)
- ¼ tsp vanilla
- 3 tbso finely grated carrot (about ½ medium carrot)
- ⅓ c. + 1 tbsp + 1 tsp sunflower seed ‘flour’
- 1 tbsp raisins
- ¼ tsp lemon zest
- 1/16 tsp nutmeg
- 1/16 tsp dried ginger
- ¼ tsp cinnamon
- ⅛ tsp sea salt
- 5 drops liquid stevia
- 1-2 tsp water, only if the batter needs a bit more moistening
- 4 tsp soft goat cheese
- 1 tsp maple syrup
- ½ tsp milk of your choice
1) Preheat the oven to 350 degrees.
2) Mix the ingredients for the chickpea egg, if using.
3) Use a paper towel to wring the grated carrot of any excess moisture.
4) Mix the dry ingredients (sun-flour, spices, salt, and lemon zest).
5) Beat the coconut oil with the sugar until combined.
6) Add in the chickpea egg, vanilla, and stevia (if using), and beat to incorporate some air into the mix (until you see bubbles).
7) Stir in the dry mix, along with the grated carrot and raisins.
8) Add water, if needed, at this point.
9) Pour into a small, well-oiled baking ramekin.
10) Bake for 35 minutes until the top has risen a bit and is golden. The cake has a ‘sticky’ texture due to the lack of leavening agent, but it is not underdone.
11) Cool for 5-10 minutes.
12) Mix the ingredients together for the frosting until smooth.
13) Invert the ramekin and lightly tap the bottom to remove the cake, or eat it from the dish.
Fried Cauliflower Rice
Craving for fried rice but don’t want the carbs? Check out this healthy alternative!
- 1 head cauliflower
- 1/2 pound (8 slices) thick-sliced bacon, optional
- 2 large eggs
- 1 tbsp minced ginger
- 3 cloves garlic, minced
- 2 carrots, diced (about 1 cup)
- 1 cup corn, fresh or frozen
- 1/2 cup peas, fresh or frozen
- 4 green onions, thinly sliced
- 1/4 cup cashews, almonds or other nut
- 2 to 3 tbsp soy sauce
1) Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower “rice.”
2) Cook the bacon in a 12-inch skillet over medium heat until crispy. Transfer to a plate lined with a paper towel to drain. Once cooled, roughly chop into pieces. Drain off all but a teaspoon of bacon grease (or use 1 teaspoon vegetable oil), reserving the grease.
3) Place the pan back over medium-high heat. Whisk the eggs and pour them into the skillet. Quickly scramble the eggs or make an omelet. Transfer the eggs to a cutting board and roughly chop into pieces.
4) Wipe the skillet clean and warm 1 tablespoon of bacon grease or vegetable oil over medium-high heat. Add the ginger and garlic, and sauté until fragrant, about 30 seconds. Stir in the carrots and sauté until crisp-tender, 2 minutes. Stir in the corn, peas, and the cauliflower “rice” into the pan, mixing the ingredients thoroughly.
5) Lower the heat to medium, cover the pan, and cook until the cauliflower is tender, 5 to 8 minutes. Uncover and stir in the bacon, eggs, green onions, cashews, and 2 tablespoons of soy sauce. Taste and add more soy sauce to taste. Serve immediately.
There’s no better time to start than right now! Begin your weight-loss journey with these delicious, low-fat recipes and get that body you’ve been working so hard for!