| | By Victoria Seaver, M.S., RD
After the big feast—plus all the yummy leftovers—it's normal to feel a bit bloated. And while I have zero regrets about all the delicious food I've enjoyed, I am feeling a bit out of whack. While time is often what your body needs most to get back to feeling normal, research suggests there are some foods that may help you debloat faster. So this week, I'm focusing on recipes that include such foods and that clock in right around 400 calories. These lighter dinners are just as satisfying as ever and easy to make, which is just what I need after all the time spent in the kitchen last week! | | | | | The week starts off with the most delicious recipe to use up leftovers (that is, if you still have leftovers)—Cream of Turkey & Wild Rice Soup. This soup is so yummy and comes together in just 35 minutes. I like to shave off even more time by using a container of pre-chopped carrots, celery and onion (or mirepoix) from the grocery store. Next up: Monday's Pumpkin Curry Soup and Tuesday's Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce—both of which feature the fresh flavor of ginger. Research suggests that ginger helps stimulate digestive muscles, making it easier for foods to pass through, which may also help with bloating. Enzymes found in kiwi—which you'll find in Friday's dinner—works in similar ways but specifically targets protein, helping your body digest it efficiently.
Another key piece of the puzzle is proper hydration. And while drinking plenty of water helps your body properly digest food and flush out excess sodium, eating certain foods—like soup—can help, too. Wednesday's Slow-Cooker White Bean, Spinach & Sausage Stew is a delicious and comforting way to stay hydrated and the slow cooker does all the work for you. Enjoy!
Sunday: Cream of Turkey & Wild Rice Soup (378 calories)
Monday: Pumpkin Curry Soup with 1 (1-in.) slide whole-wheat baguette (397 calories)
Tuesday: Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce (422 calories) (That gorgeous image above!)
Wednesday: Slow-Cooker White Bean, Spinach & Sausage Stew with 1 (1-in.) slice whole-wheat baguette (384 calories)
Thursday: Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers (405 calories)
Friday: Baked Fish Tacos with Kiwi Salsa & Chips (454 calories)
You can also view all of the recipes here. | | | | An easy way to up your veg count for the week is to add some to breakfast! We often reach for fruit for our first meal of the day, but veggies can also make for a delicious breakfast—especially when paired with eggs and Gruyère cheese, like in these Muffin-Tin Spinach & Mushroom Mini Quiches. Make a batch at the beginning of the week, so you have something healthy on hand every morning.
Get the Recipe: Muffin-Tin Spinach & Mushroom Mini Quiches
| | | | I'm diving head first into holiday baking and starting with these easy Cinnamon-Raisin Oatmeal Cookies. I'm looking forward to making a batch of these tasty cookies this weekend and, surprisingly, I already have everything on hand to make them!
Get the Recipe: Cinnamon-Raisin Oatmeal Cookies
Love this newsletter, have a meal-prep tip you're dying to share or a question you need answered? Email me at ThePrep@eatingwell.com. | | |
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