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Taste Tuesday - Fuller For Longer

As mentioned on today's show, the foods below are proven to keep you fuller for longer. Research was carried out in which particpants were given different food groups and asked to to state which kept them feeling full 2 hours later. Called the "satiety index," which determines how satisfied you feel after eating certain foods the initial research continues to be proven right.

1| WHITE POTATOES: Curse carbs all you want, but fiber-packed potatoes kept participants in the study full 2 hours after eating. Potatoes are one of the most filling foods, and keep you sated three times longer than the average food.
But beware: Researchers were surprised to find that fatty fried potatoes like chips and French fries weren't as satisfying and didn't fare as well.

2| EGGS: This healthy food option has been called the "perfect protein," and a new study confirms protein's role in satiety. Researchers at the University of Washington found that people who eat a 30 percent protein diet ate 441 calories less each day than those on a 15 percent protein diet.

3| HOT OATMEAL: It's the most satisfying breakfast cereal around, providing more protein per serving than any other grain as well as a good dose of fibre. "Add some low-fat dairy like yogurt or skim milk and you should stay full all morning," says Elisa Zied, R.D., author of So What Can I Eat? and spokesperson for the American Dietetic Association.

4| BEANS: Their high fiber content is key. According to Ida Laquatra, Ph.D., R.D., director of global nutrition for Heinz, "research shows that high-fiber foods are processed slower and last longer in the stomach, resulting in a feeling of fullness long after they have been eaten."

5| FISH: Cooked whitefish is proven to keep you full; for best results, steam or grill a thick whitefish, such as cod, bass, or halibut.

6| SOUP: Research from Pennsylvania State University found that dieters who ate soup two times per day were more successful in losing weight and maintained, on average, a total weight loss of 16 pounds after 1 year. Chunky, broth-based soups, such as chicken and vegetable, are most filling.

7| APPLES: An apple a day can keep you healthy and full. High water content may be the reason. "Foods that contain water have more bulk and a lower energy density — meaning you get more food for less calories," Zied says. And do we even need to mention the fiber?

8| BEEF: Packed with protein and micronutrients like iron and zinc, a little beef goes a long way. Partner beef with a high-fiber side dish like wild rice or bulgur and you can close the kitchen after dinner.

9| SALAD: "Salad adds the bulk to a meal that keeps you full with less calories," according to Zied. Additional research from Penn State shows that people who eat salad at the start of a meal wind up taking in fewer calories all day than those who skip salad.

10| POPCORN: A great snack that provides bulk, popcorn keeps your mouth moving longer than the same amount of calories of other snacks like potato chips or pretzels.

Source: Women's Health Mag


A HEALTHY MEAL FOR CHINESE NEW YEAR
Chicken chow mein / stir fry

Ingredients to serve 3

· 175g medium egg noodles
· 1 tbsp/15ml sunflower oil
· 1 med onion/90g onions
· 2 cloves/6g garlic
· 175g bean sprouts
· 175g mange tout
· 225g chicken breast, fillets - skinless & boneless
· 2 tbsps/30ml dark soy sauce
· 10g ginger root
· 5g five spice powder

METHOD
1. Preheat the oven to 190C/375F/gas mark 5.

2. Put a piece of foil (approx 30x40cm) onto a baking sheet and brush the centre with 1 teaspoon/5 ml of the oil.

3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 30ml of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.

4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.

5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout.

6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.

7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.

8. Add the garlic, bean sprouts, mange tout and five spice powder, and continue stir-frying for a further minute.

9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot. Serve immediately.

This dish can be packed with more vegetable to provide extra nutirients such as carrots, sprouts, broccoli etc.

Source: Cook Yourself Thin