4 dietitian-approved stew recipes for weight loss over 50
Read on for suggestions and insights from Nicole Olen, RDN, registered dietitian, nutritionist and health expert, Jake Dickson, CPT-NASM, certified personal trainer and contributing editor at BarBend, Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements , and Stephanie Wells, MS, RD, registered dietitian and owner of Thyme To Go Vegan Nutrition Services.
Use Biohacking to fight aging with Somavedic’s scientifically proven products
1. Cannellini bean stew
Fiber is not only essential for a healthier digestive system over 50, explains Olen, but also vital for healthy weight loss, because if you eat enough of it, you’ll stay satiated and full for longer (and less likely to snack more later on !)
For a quick way to add more fiber to your seasonal stew, Olen suggests following a bean recipe like this recipe. “For more fiber, replace your beef, pork, or chicken with lentils or beans instead,” she advises, adding that “many soups, stews, and slow cooker meals can easily use beans, too.” For dipping, she suggests “exchanging refined grains for whole-grain options when you can, such as whole-wheat bread, English muffins, bagels, or tortillas” to go along with your stew.
This casserole recipe is high in veggies (tomatoes, carrots, onions) and fiber-filled beans to support your weight loss journey while also keeping you cozy on a hot day.
Ingredients: onions, garlic, carrots, extra virgin olive oil, diced tomatoes, dried bay leaves, vegetable stock cubes, water, cannellini beans, wholemeal bread (optional)
2. Slow Cooker Moroccan Chickpea & Turkey Stew
While fiber is crucial for healthy weight loss, so is protein, Dickson explains. Centering your favorite winter stew around a protein source can help you stay satiated and build lean muscle (and lose fat in the process). For a cozy (and smart option with Thanksgiving coming up), Dickson recommends using ground turkey in your stew (and you can use leftover turkey from the upcoming holiday!) “Instead of ground beef, I think ground turkey is a popular choice. is [for weight loss-friendly stews] because of the meat’s low fat and protein content,” says Dickson.
It’s versatile enough to be “thrown into a wide variety of dishes from soups to stews,” he continues, adding, “It’s true that some cuts of turkey are healthier than others, but the whole bird is healthy and lean. ” He also advises being wary of “packaged lunch meats, as they often contain excessive amounts of salt and other unhealthy additives.” This stew recipe is not only suitable for weight loss, but also gluten-free. It contains ground turkey and chickpeas, another great source of protein. It also contains tasty ingredients and spices that promote optimal gut health, such as turmeric, paprika and essential vegetables such as carrots and celery.
Ingredients: lean ground turkey, extra virgin olive oil, chopped onions, garlic cloves, poblano peppers, carrots, celery, diced tomatoes, chickpeas, fat-free chicken broth, turmeric, paprika, cilantro, bay leaves, crushed red pepper flakes, coarse salt, parsley, spearmint
3. Quinoa & vegetable stew
When you start working towards a weight loss goal, being realistic and achievable is important for lasting success, explains Best. “A healthy and sustainable weight loss is usually about 1-2 pounds per week,” she points out, reiterating that casseroles that are “rich in fiber, protein, and/or healthy fats” will help keep you full and satisfied as you exercise. “do not significantly increase your caloric intake.” She specifically recommends opting for quinoa in your meal because it’s a “plant-based complete protein, meaning it contains all nine essential amino acids.”
Complete proteins are usually “animal food sources only,” she notes, making quinoa ideal for any vegan diet. “It’s also gluten-free, high in fiber and antioxidants,” she says, and these properties also make it an ideal grain for a gluten-free diet. Ultimately, aside from promoting healthy weight loss, the “fiber and antioxidant content” in quinoa is beneficial for immune system health. This stew recipe features quinoa along with other healthy veggies and carbohydrate sources like corn, peas, and red potatoes.
Ingredients: olive oil, chopped onions, paprika, garlic, paprika, ground coriander, ground cumin, low sodium vegetable stock, red potatoes, white quinoa, corn, tomatoes, frozen peas, salt and pepper, queso fresco or feta cheese crumbled, avocados, chopped cilantro
4. Sweet potato stew
Another great vegetable for weight loss is a sweet potato, Wells says, and these can be added to any great stew for a healthy source of carbs, energy, antioxidants, and more. When it comes to stews, soups, and other hot meals, she instructs to include “starchy vegetables” like sweet potatoes. “Starchy vegetables like potatoes and sweet potatoes provide fiber and antioxidants, in addition to their energy-providing carbohydrates.” She adds that these foods help “keep you feeling fuller all day longer,” and when making stew it’s important to add resistant starch.
“When cooked and cooled, some starchy foods form resistant starch,” notes Wells, continuing that “resistant starch acts like fiber in the gut, promoting feelings of satiety, reducing hunger and providing fuel for the beneficial bacteria in your gut .” This stew is all about sweet potatoes and also features the gut-loving spice turmeric, the digestive health-boosting vegetable, kale, and anti-inflammatory coconut milk.
Ingredients: olive oil, white or yellow onion diced, chopped fresh ginger, garlic cloves grated or diced, pink salt or sea salt, paprika, turmeric, black pepper, cinnamon, nutmeg, cayenne pepper, sliced carrots, spinach or chopped kale, sweet potato in cubes, vegetable broth, full-fat coconut milk, cooked jasmine, basmati or wild rice