Top 7 Foods That Make You Feel Fuller for Longer

Top 7 Foods That Make You Feel Fuller for Longer

Introduction

When you eat healthy foods, you feel fuller longer. Some foods naturally deliver a smaller calorie investment while giving your stomach a full feeling. You feel full, so you eat less, your calorie count goes down, and you feel great.

When you eat foods that provide little nutritional value with their calories, your mind tells you to eat more. It says, “Hey, we need nutrients, minerals, and vitamins!” So you reach for more of the unhealthy food that is sitting in front of you. You eventually become full but take in way more calories, fat and processed nasties than your body needs.

The result? You pack on the weight and fat, your heart, circulatory system and entire body suffers, and you find yourself hungry again relatively quickly. Eat the following.

2 pepper fruits feel fuller

1 – Beans and Legumes

“Beans, beans, the magical fruit; the more you eat, the more you toot!” That children's rhyme refers to the flatulence-causing property of most beans. Yes, they can give you gas, no doubt about it. But on the positive side, they are high in protein and dietary fiber.

They can also fit into just about any budget and meal plan since they are inexpensive and versatile. Beans are also a heart healthy food.

2 – Fresh Fruits

Fresh fruits deliver fewer calories per gram, much fewer on a comparative basis. So you can eat several servings of superfood fruits blueberries

  • apples
  • bananas
  • blackberries
  • cantaloupes
  • citrus fruits, grapes
  • pomegranates
  • plums

all without paying much of a calorie penalty.

You double your fat-burning when you replace foods like potato chips, chocolate bars and candy snacks with healthy fresh fruits.

fruits how to feel fuller vegan

3 – Soups

Make sure you avoid store-bought soups unless you are going to do some intelligent nutritional label research. A single can of soup that you buy at your favorite grocery store often delivers several times your daily-recommended of salt.

Homemade soups give you total control over their contents. It is fairly easy to make a large batch of soup, and then portion off individual serving sizes that you can keep in your refrigerator and freezer for easy access. Soup is also easy on the budget, and because of its liquid base, it makes you feel full. At the same time delivering a limited number of calories and loads of vitamins and minerals.

4 – Fermented Foods

Do you like crunching down on a crisp, tart pickle? That's great because fermented foods send a signal to your brain that starts a production of hormones that makes you feel full. This is true because of the short-chain fatty acids (SCFAs) in foods that have been fermented, like kimchi, sauerkraut, and pickles.

A side benefit is the healthy probiotics found in most fermented foods. Probiotics are healthy bacteria that promote proper digestion. They actually live in your gut! Some health experts and physicians also believe that probiotics reduce your appetite. So enjoy some sauerkraut or pickles. You will not only find yourself eating less, but your digestive system receives benefits as well.

5 – Nuts and Nut Butters

Nuts are packed full of healthy unsaturated fats. A healthy body needs fat, and the fats in nuts are just what you are looking for. On a per calorie basis, nuts and nut butter are rich in fiber and protein. What are the 2 leading natural components that make you feel fuller longer? You guessed it, fiber and protein.

Just don't eat too many nuts or too much nut butters at one sitting. Those healthy fats are high quantity in nuts, and should not be over-consumed. So reach for a handful of almonds or walnuts the next time you are stuck between meals and craving something to eat. The heart healthy nature of nuts is just a wonderful side benefit of this versatile and tasty raw food.

nuts feel fuller vegan

6 – Broccoli and Brussels Sprouts

Repeat after me, “cruciferous vegetables”. Vegetables like brussels sprouts, broccoli and cauliflower belong to the cruciferous family. Cabbage, bok choy, kale, collard greens and horseradish are also a part of this healthy vegetable subdivision. They deliver high levels of healthy dietary fiber.

As with other filling foods on this list, they are inexpensive and versatile. The antioxidants and cancer-fighting ingredients in cruciferous foods are also worthy of note. Another reason you need to be getting more of these healthy whole foods into your diet.

raspberry feel fuller faster

7 – Raspberries, Blueberries, Blackberries and Other Berries

Most berries are high in wonderful antioxidants that fight dangerous free radicals in your body. They are also heart healthy and deliver high levels of phytonutrients, minerals and vitamins that promote body health, inside and out. Your immunity system receives a huge boost when you eat berries regularly. This means that your natural defense system is much better prepared to ward off infections, disease, and sickness.

It also means that you recover from injuries and sickness fast. Berries contribute a few calories considering the amount of filling fiber they deliver. Just 1 cup of raspberries offers a full 8 g of fiber. (The average adult needs between 25 and 30 g of dietary fiber each  day from food items, not supplements.)

Protein is the most satisfying type of food. More than carbohydrates and fats, protein satisfies your hunger more effectively than any other type of food. And guess what? Researchers are not even quite sure why protein acts like a stop sign, signaling your mind to stop eating. But it does. So make sure that you are getting the recommended 0.36 grams of protein per pound of body weight (about 0.8 grams of protein per kilogram) every day.

And don't forget filling, healthy, digestive track regulating fiber. The “modern-day” diet is lacking in dietary fiber. Foods like the brans, grains and oats listed above do a great job of delivering protein and dietary fiber. And limiting the number of carbohydrates and calories you consume.

To summarize, for a solution to feeling full eat foods high in fiber and/or protein. They have high satiety index scores, which is a fancy way of saying they are healthy foods that make you feel fuller longer.

 

 

Do You Really Know How To Cook Cauliflower?

Do You Really Know How To Cook Cauliflower?

Cauliflower has a bad reputation because either it is considered to taste too cabbage-ish or being with no taste. Yes, it's hard to be a cauliflower, from my childhood we only had it served (overly)boiled with a peculiar taste. As an adult, I learned that cauliflower is a versatile veggie, when it comes to cooking it. In the Indian kitchen, it is used as a potato & cauliflower dish called Aloo Gobi and in curries as well. In the vegan raw kitchen, you can make a lovely pizza.

Below are 5 suggestion for cooking with cauliflower

[huzzaz id=”vegan-cauliflower-recipes” vpp=”5″]

Vegan Lingo Explained – Nooch, Nutritional Yeast

Vegan Lingo Explained – Nooch, Nutritional Yeast

The Vegan lingo can be hard to understand. If you are new to the vegan world or even have been here for a while you might wonder about some of the terms we use. I remember the first time I read the word ‘nooch' in a recipe, and vegan margarine – I would never use ‘normal' margarine, so why would I use the vegan version? and what's Daiya? Cheeze anyone? Let me start this” Vegan Lingo Explained” series with Nooch.

  • Nooch, is nutritional yeast, with no rising effect. It's usual not easy to find in shops, yet it's easy to use.
  • It is a deactivated yeast.
  • Nutritional yeast is produced by culturing a yeast in a nutrient medium for several days.
  • While it contains trace amounts of several Vitamins and minerals, it is only a significant source of some B-complex vitamins. Sometimes nutritional yeast is fortified with vitamin B12.
  • Nutritional yeast has a strong flavor that is described as nutty and cheesy.
  • It is a complete protein, meaning it contains an adequate proportion of all nine essential amino acid that we need to function.
  • It is low in fat and sodium and is free of sugar, dairy, and gluten
Source: Wikipedia

How to use Nooch, Nutritional Yeast

  • Grind it in a mini chopper with an equal part of blanched almonds to fake Parmesan cheese, this is great sprinkled on pasta!
  • Add a tablespoon or two to risotto, quiches, cannelloni, stuffed mushrooms. Anywhere you would use Parmesan
  • Sprinkle it on popcorn
  • Blend it with nuts to make a vegan cheese sauce and soft or hard cheese.

As always experiment with your foods – Enjoy!

 

 

 

Did you know Jamie Oliver has Vegan Recipes?

Did you know Jamie Oliver has Vegan Recipes?

Jamie_Oliver Vegan recipesThe way Jamie Oliver cooks has always been one of my favourites; he makes it look easy and his energy is cool. What I didn't know was that he also has a nice selection of vegan recipes.
You can find his recipes at http://www.jamieoliver.com/. Not only can you sort recipes alphabetically by date or popularity, but you can also filter your search by ingredients, kitchen, difficulty (I love that :D), course, and occasion for dish type.

I did a search for “not too tricky” and found “Briam”, which is a Greek dish traditionally eaten with feta – I made the dish with vegan feta – it was delicious and easy to make.

The recipes can be found at http://www.jamieoliver.com/recipes/vegetables-recipes/briam/

Below each recipe you will find the corresponding Nutritional Information 🙂

Vegan Teenager Foods (Cheat Sheet)

Vegan Teenager Foods (Cheat Sheet)

vegan foods for teenagers

Teenagers are hungry all the time – being vegan or not.
The trick is of course always to have something healthy in the fridge or freezer. We don't want it to be too expensive either.

Not only for teenagers but I also like to have something just “to grab”; it is nice not to have to cook a full meal from scratch, but just something healthy and filling.
Here are some great suggestions:

Snacks

Having snacks around has been the best way to keep us all full between meals, or instead of meals when we run out of on time. The old wisdom that snacking ruins your appetite mysteriously doesn’t seem to apply to teenagers and young adults. Try these Simple and Satisfying Vegan Snacks.

Cook in Quantity

I keep vegan taco meat in my freezer and an extra bowl of pasta salad in the fridge when possible. Label the leftover containers to make them easy to find, especially if your wayward teenagers are as bad at feeding themselves as my brother is. Pre-cooked quinoa and wild rice are also excellent in salads and wraps.

Veggie Burgers and Veggie Dogs

Veggie dogs, or not-dogs as we call them in my family, are another easy and filling food. Paired with sprouted buns and homemade ketchup, burgers and dogs are an excellent treat, especially for those less inclined to cooking. Making the veggie burgers yourself can be pretty easy though, if you have a little more time than money, and store-bought has never tasted as good to me as what I make myself.

Get more tips at http://www.onegreenplanet.org/

10 Amazing hacks for Vegan Cooking

10 Amazing hacks for Vegan Cooking

10 vegan food hacksCooking vegan you'll need loads of tricks to cook or at least that is how it looks in the beginning. After you have some experience it gets easier and easier; still when we find recipe with milk, honey, butter or cheese we don't give up, we just replace the foods. I think we have all tried to make our own cheese some with good result and some with lesser result, here are some good suggestions.

1. Make Your Own Honey Replacement

You don’t have to be a bee to make your own honey. Just mix 1 ¼ cups of granulated sugar with 1/3 cup of water and you have one cup of vegan honey. Replace the honey in a recipe with an equal amount of your homemade sweetener.

2. You Don’t Need a Churn to Make Butter

Believe it or not, making your own butter is pretty easy. You just need some specialty ingredients like lecithin, coconut oil, and xanthan gum and a mold to shape the butter in. Vegan butter can be made with soy milk or for a soy-free version, try my cashew-based vegan butter. You can even make it fancy by adding your favorite herbs or using cocoa butter to make a heavenly chocolate-flavored butter.

3. Avocados Can be Used as Butter

There’s a trend going on right now for avocado toast. Just mash up some avocado and season it with your favorite herbs, spices, or even hot sauce and spread it on your toast as you would butter. Besides toast, avocado can substitute for butter in baking or in puddings. Just be aware that you will taste the avocado, so be sure it’s a good match for your recipe.

Continue to read 7 remaining the hacks http://onegreenplanet.org/

Photo Credit: Mattie Hagedorn
10 Amazing hacks for Vegan Cooking 1

>