This week's topic focused on Filling Foods, also known as Green Diamond foods. If you're a WWer, they're the foods in your books that have the little green diamond next to them.
What are Filling Foods?
They are foods that fill you up. They are full of fiber and water. And will help you feel fuller longer. Food choices involving green diamonds are always the better choice because they will fill you up and keep you fuller longer. The longer you're full, the less food you eat and the less likely you are to make bad food choices. Sounds like a win to me! )
Some examples of filling foods are:
*Whole wheat pasta, brown rice, potatoes, and grain. Also includes air popped popcorn or 94% fat free microwave popcorn. DOES NOT INCLUDE: bread
*Vegetables and Fruit- Fresh, frozen, or canned without added sugar. DOES NOT INCLUDE: dried fruit, juices, or french fries
*Whole Grain Cereal- hot and cold without added sugar, dried fruits, or nuts. Oatmeal, bran, or shredded wheat.
*Fat Free Dairy and Dairy Substitutes- milk, cheese, fat free sugar free pudding, plain yogurt, and soy products
*Lean meats, poultry, fish, eggs, legumes, and meat substitutes.
*Soups made with filling foods.
Some of my favorite filling foods are tangelos, oatmeal, popcorn, soy burgers, and salmon.
I challenge you to make most of your food choices this week to be filling foods. It is much easier than you think! And now onto one of my favorite soups containing filling foods!
Sassy Salsa Pumpkin Soup
(Serves 4 - calories: 162.5, fat: 0.75g, sodium: 1128mg, carbs: 13, fiber: 12g, sugars: 6.5g, protein: 10g)
Non-stick cooking spray
1 tbsp minced garlic
1 tbsp chili powder
1/2 tsp cumin
4 cups Fat Free broth (chicken or vegetable)
15 oz. can pure pumpkin
1 can black beans, drained and rinsed
1 cup corn
3/4 cup salsa (this is where you can add or reduce the spiciness)
Optional toppings: shredded reduced-fat or fat-free cheese, and reduced-fat or fat free sour cream
Spray pot with non-stick cooking spray and heat pan on medium. Add garlic, chili powder and cumin, and stir for one minute. Add broth to the spices, and bring to a simmer. Add pumpkin and mix well. Add the remaining ingredients and bring soup to a boil. Reduce heat and simmer for 10 minutes.
This soup can be served with a sprinkle of cheese and a little fat free sour cream on top. Serves 4.
Now I get a lot more than 4 one cup servings from this soup. I usually get 6-7. Don't let the pumpkin throw you off, this soup is rather tasty!!
Skinny vibes to all!!