When paying attention to his line, we tend to prefer light food. Yet certain foods "stall" without much fat. Here are 10 foods with high satiety index to help you eat healthy and avoid cravings mid afternoon.Contents of this article
- 1 - The potato
- 2 - Bananas
- 3 - oatmeal
- 4 - red beans
- 5 - The cheese 0%
- 6 - The apple
- 7 - Eggs
- 8 - White meat
- 9 - The white fish
- 10 - Whole grains
Contrary to appearances, the potato is low in calories. So, it can be the basis for many healthy recipes. In the oven, salad, mashed ... The potato is still good for the line, as long as we do not turn into chips.
Potato salad recipe for sole for 2 persons:
Cook 4 steamed potatoes. Peel and slice them. Pour a little olive oil in a hot pan and fry the side sole white skin. The return to brown on the other side without ever ceasing to baste with the pan with olive oil. Shred sole. In a large bowl, combine the potatoes, sole, 2 shallots, peeled and cut. Add a light vinaigrette sauce and a little parsley. Add salt and pepper.
Banana, excellent health, is a very satisfying result. Carbohydrate source, it is easy to digest and only 70 kcal! It is therefore ideal for breakfast or snack break. Eat nature. You probably also enjoy with a good smoothie bowl.
Smoothie recipe bowl with bananas for 4 people:
Mixer 2 bananas, kiwis 4 and 1 white cheese. Pour the mixture into several bowl. Add on pieces of bananas and cut kiwi. Sprinkle a little grated coconut.
The oatmeal was all good. It not only helps to keep the whole morning, but it swells in the stomach when swallowed. So, the feeling of fullness is all the longer. Last point: this cereal has only 68 kcal per 100g.
Find the recipe here porridge.
Red beans are legumes rich in fiber and minerals. Result: they satiate while facilitating intestinal transit, all for 95 kcal per 100 g.
Recipes of red beans and carrots Moroccan for 4 people:
Soak red beans overnight in a large bowl of water. Cook 1 hour over low heat in a pan of water. Peel 2 carrots and 1 zucchini. Cut into slices. Cook them in a little water. Put them in a pan with a little olive oil, juice of one lemon, 1 tsp. c. cumin, 2 cloves minced garlic and fresh coriander. Mix the carrots, zucchini and red beans.
Rich in water and protein, cottage cheese 0% is a dairy product that stalls without making you fat. The proof, it only 45 kcal per 100g. One can easily add it to the recipe for a smoothie or make low fat tzatziki.
Tzatziki recipe lightened for 4 people:
1 cucumber cut into small cubes. Chop some mint and 1 garlic clove. Mix these ingredients in cheese 100g 0% and add a very olive oil.
Apple, in addition to being rich in fiber and vitamins, is only 75 kcal. It will stall without being dangerous for your line. If you like sweet and sour mixes, we can easily add it to a salad for a little tart key.
Recipe for sweet and sour salad with apple for 2 persons:
In a bowl, pour a little beet sprouts and add 2 Granny Smith apples diced. Crumble feta 50g and add some nuts. Drizzle with olive oil. Add salt and pepper.
Here is a high protein food, vitamins but also iron! So, it satiates without swell, with only 75 kcal per unit.
Recipe of the omelet with vegetables for 2 persons:
Beat 4 eggs in a bowl. The pour into a nonstick pan hot. Add salt and pepper. Once the omelet making, pour in a flat plate. Add red onion slices, cherry tomatoes, fresh green beans and steamed, yellow peppers and basil. Close the omelette.
High protein and low in fat: white meat is one of those foods that stall while having a relatively low caloric intake. To maintain profits, the chicken is baked in the oven or pan, but above all, it is not fried!
Lemon Chicken Recipe for 2:
Preheat tower at 180 ° C. Cut 2 chicken breasts into cubes. Marinate in a mixture of 4 c. in s. olive oil, juice of one lemon, mint leaves, salt and pepper. Once well marinated, place the chicken in a roasting pan and bake 15 minutes. Serve with quinoa or bulgur.
White fish like haddock, are often advised in diet menus. The latter, with only 90 kcal per 100g and a good protein content, allows to combine pleasure and dietetics.
Haddock ceviche Recipe for 2:
Dice 250g haddock. In a bowl, mix 3 tbsp. in s. olive oil with the lemon juice to 2, a few drops of Tabasco sauce, 1 clove garlic, salt and pepper. Marinate the fish for 2 minutes. Dice 1 green pepper and 1 red pepper. Peel and chop 1 red onion. Mix the fish. Present as a tartare with some parsley leaves.
Whole grains promote good transit, feel fuller and are low in calories. Wholemeal pasta are, for example, a very good basic dish, provided you do not drown the sauce and cheese.
Recipe from "One pot pasta" for 2 persons:
The "One pot pasta" is a culinary technique that consist in any cook in the same pan. For this recipe, place 300g penne pasta in a pan full. Add broccoli, cherry tomatoes, cauliflower, parsley, salt and pepper. Pour 1 liter chicken stock over the ingredients and cook 10 minutes. Drain and serve immediately.