8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin

If you want to lose weight, feel great, have a perfect or flawless skin and improve your health in many ways, then these are the eight healthiest foods you should eat every day. Losing weight does not require magical pills. The solution is in the foods you eat regularly. 

Discover in just 5 minutes what to eat to help you lose weight quickly and safely. 

The foods here are the ones I actually do try to eat every single day for their health benefits. More importantly, it is explained how you are made sure to eat each one on suggested recipes.

You will see that incorporating these foods daily (or any food you want to eat daily) is like creating any other habit. They must be built in to your routine, so that you do not need to make a special effort to eat them, it happens automatically. (Note that many can easily go into a smoothie, and many can easily go into a salad—a big reason to build your diet around these two meals!)


8) GREEN TEA. Recent scientific studies have indicated that green tea could protect against cancer, heart disease, and osteoporosis, as well as aid in weight loss. In addition, you cannot walk into a cosmetics store these days without bumping into a skin care product containing green tea. 

Many believe the tea in skin products can help prevent skin cancer and signs of aging.

If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there. Green tea has been shown to boost the metabolic rate and increase fat burning in the short term. Learn this later; just click here, How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?

HOW TO GET IT DAILY: (For the suggested recipes, I will post these recipes later. To get more information and get the LATEST recipes please subscribe to this blog, click here, subscribe to Culinary Physics. Like our Facebook page, click, Facebook page Culinary Physics.)

During an afternoon break from work—either brewed hot or iced from the fridge (the leaves are good for three infusions)

Frozen Matcha Latte with Sweet Red Beans

Slow-Cooker Coconut-Matcha Brown Rice


7) MUSHROOMS. Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.

HOW TO GET THEM DAILY:

By sipping on homemade mushroom broth, sautéing them for your morning tofu wrap, or in stir-fries. (Mushrooms should be eaten cooked, not raw, as they contain toxins that are deactivated when cooked.)

Vegan Mushroom Stroganoff- Healthy Recipe

Better than Bone Broth

Shiitake Bakin’


6) ONIONS AND GARLIC. Onions and garlic are both part of the allium family of vegetables that contain substances to that benefit your health in many ways, stated the American Institute for Cancer Research. 

While onions and garlic cloves do give off strong odors, the sulfur compounds responsible for those aromas are the same substances that provide health benefits if you eat onions and garlic, the Linus Pauling Institute declared.

HOW TO GET THEM DAILY:

As the foundation of flavor for every dish you sauté!

Quick Pickled Onions

Roasted Garlic Dressing


5) BEANS. Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol. 

Do you how to cook beans easily? Learn more here, click or tap link, How to Cook Beans Fast and Delicious?

HOW TO GET THEM DAILY:

In a wrap with veggies for breakfast, sweetened for a snack, in a dip such as hummus, and as the base for your dinner

Slow-Cooker Refried Beans

Tutu à Mineira- Mashed Beans- Brazilian Food Recipes

Bulked-Up Smoothie


4) TURMERIC. A study done by Drugs in R & D found that curcumin or turmeric was equal or more effective than diabetes medications at reducing oxidative stress and inflammation in the treatment of high cholesterol.

It may help with acne scarring. You may want to try a turmeric facemask to help reduce acne and any resulting scars. The anti-inflammatory qualities can target your pores and calm the skin. Turmeric is also known to reduce scarring.

Studies like these are causing pharmaceutical companies to design a synthetic form of curcumin that unfortunately, will not work as well as the real thing.

HOW TO GET THEM DAILY:

In just about everything you eat! Add flavor to salad dressings, cooked grains, and even smoothies (cardamom, basil, or cinnamon). For turmeric specifically, try:

Sesame-Turmeric Oven Fries


3) NUTS AND SEEDS. Macadamia nuts are one of the best, as they have the highest fat and lowest protein and carb content of any nut. 

Pecans and Brazil nuts are also high in healthy fat and low in protein, while providing abundant antioxidants and minerals. 

Almonds and pistachios contain beneficial antioxidants, fats, vitamins, and minerals as well, but should be eaten in moderation due to their high protein content

HOW TO GET THEM DAILY:

Use 1 to 2 tablespoons per smoothie or salad.

My favorites: flaxseeds (be sure to grind them), chia seeds, pumpkin seeds, walnuts

Chipotle–Pumpkin Seed Salsa

Banana Cream Chia Pudding Parfaits

How to Make the Jamie Oliver's Savoury Moroccan Vegan M'Hanncha - Vegetarian Recipes

Emergency Vegan Shakin’ Bits

Crazy Mixed-Up Nut Butter


2) LEAFY GREEN AND CRUCIFEROUS VEGETABLES. Cruciferous vegetables are part of the Brassica genus of plants. They include the following vegetables, among others: Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens, Horseradish, Kale, Radishes, Rutabaga, Turnips, Watercress and Wasabi.

Brassica vegetables are highly regarded for their nutritional value. They provide high amounts of vitamin C and soluble fiber and contain nutrients with anticancer properties: 3,3'-diindolylmethane, sulforaphane and selenium. 

Boiling reduces the level of anticancer compounds, but steaming, microwaving, and stir-frying do not result in significant loss. Steaming these vegetable for three to four minutes is recommended to maximize sulforaphane. Learn how to… How to Keep Cooked Broccoli Bright Green?

HOW TO GET THEM DAILY:

Salads, smoothies, and sautéed as a side

Colcannon

How to Prepare Kale Chips Easily? Best Kale Chips Recipes

Lemony Steamed Kale with Olives

Almost Instant Ramen

Broccoli Frittata Recipe- Healthy Recipes


1) FRUITS, ESPECIALLY BERRIES. Berries are bright, flavorful, and sweet super fruits that have a long list of health benefits. Vitamin C. A strong antioxidant that protects skin from free radicals. It hydrates the skin and increases collagen and elastin levels. 

Found in blackberries, blueberries, cranberries, elderberries, goji berries, raspberries, and strawberries. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer.

HOW TO GET THEM DAILY:

A few handfuls in a smoothie, first thing in the morning.

We usually use frozen berries—, which are not much different from fresh in terms of nutrition—but when they are in season and we can get them at the farmers market or from the farm, we will use fresh.

Strawberry Shortcake Rice Bites

Blueberry-Walnut Vinaigrette


OTHER HEALTHY FOODS TO EAT SEVERAL TIMES A WEEK

Though the above foods are the ones worth designing your daily food habits around, there are many others that fill out a varied plant-based diet. You will see that these foods also show up in many of our recipes in this blog.

1) Avocado (often on toast or in place of dressing on a salad, Creme de Abacate- Avocado Cream- Brazilian Food Recipes)

2) Coconut products (coconut virgin oil, coconut butter or manna, coconut milk, shredded coconut)

3) Ginger (sometimes as tea and in smoothies or stir-fries)

4) Tomatoes (raw in salads or cooked in stews and main dishes)

5) Lemon juice (to brighten up a dish)

6) Dates (usually as fuel during a run, or in treats). My favorite is dates medjool. 

7) Dark chocolate - less or no sugar (as an occasional treat for doing something good for your health)

REFERENCES:


George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. Pub: World's Healthiest Foods. ISBN-10: 0976918544 

Laura B. Russell. 2014. Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More. Ten Speed Press. ISBN-10: 1607745712

Matt Frazier, Stepfanie Romine and Rich Roll. 2017. The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life. The Experiment. ISBN-13: 978-1615192663

How to Make Delicious Kartoffelpuffer (German Grated Potato Pancakes)?

Kartoffelpuffer or German Grated Potato Pancakes are shallow-fried pancakes of grated potatoes, flour and egg, often flavored with mustard, grated garlic or onion and seasoning. They may be topped with a variety of condiments, ranging from the savory (such as sour cream or cottage cheese), to the sweet (such as applesauce or sugar), or they may be served plain. 

A regular snack at Christmas markets across Germany, Kartoffelpuffer are crisp and delicious potato pancakes served with a spoonful of tart applesauce. These make a perfect snack with a glass of cold beer, or try them with a warming glühwein, just as they would in Germany.

Kartoffelpuffer - German Grated Potato Pancakes Recipe

Makes about 20 Kartoffelpuffer, serving around 6 as a snack

INGREDIENTS:

1kg floury potatoes (Russet or Yukon Gold potatoes)
1 large onion
3 tablespoons plain flour
2 eggs
1–2 teaspoons horseradish sauce or mustard (optional)
vegetable oil, for frying
salt and freshly ground black pepper


For the APPLE SAUCE
2 Bramley apples
1 tablespoon granulated sugar, or to taste


COOKING DIRECTIONS:

1) For the applesauce, peel, core and chop the apples, dropping them into a saucepan as you go. Add 2 tablespoons of water and set over a medium heat, covering with a lid. Allow to cook until soft, about 5–8 minutes, mashing them with a spoon from time to time to help them along. Season to taste with a little sugar, bearing in mind that the sauce is supposed to be quite tart, and spoon into a bowl to cool a little. The sauce can be served warm or made in advance and served cold.

2) For the Kartoffelpuffer. Peel potatoes and keep in cold water until ready for use. Potato pancakes must be made just before they are to be eaten; they cannot be grated in advance as they will blacken very quickly. Grate them into a bowl.

3) Grate in the onion and add the flour and eggs, stirring well to mix. Season generously with salt and pepper and stir in the horseradish or mustard, if using. Set aside.

4) Add 2–3 tablespoons of vegetable oil or coconut oil to a large frying pan and set over a high heat. Once the oil is hot, dollop a few tablespoons of the potato mixture into the pan, flattening them out until around 1cm thick, and allow to fry for 2–3 minutes until crisp and golden.

5) Flip over with a palette knife and fry on the other side. 

6) Remove to a plate lined with kitchen paper and keep warm in a low oven (around 110°C/90°C Fan/Gas Mark 1/4) while you make the rest.

7) Serve hot with a dollop of applesauce on top.


German Grated Potato Pancakes Recipe Variations

1) Potato pancakes are often made without onion. At other times apple is added for flavor, an unusual and delicious touch. Grate 1 large peeled apple into potato mixture, with or without onion, and proceed.

2) Add 2 tablespoons minced parsley to drained potato mixture.

3) Instead of making small pancakes, German housemakers often make a huge pan-size cake and serve one to a portion, usually as a luncheon or supper dessert-entree, after a first course of soup, a vegetable casserole or a sausage platter. If a 10? skillet is used, this mixture will give 4 or 5 large thin pancakes. Usually onion is omitted and so is pepper. The finished pancake is sprinkled with granulated sugar or, sometimes, cinnamon.

4) A somewhat simplified version can be made by baking pancakes, all at once, in the oven, a dish known as Kartoffelkuchen (Potato Cake). Prepare potatoes with or without onion and/or apple. Put 3 or 4 tablespoons vegetable shortening or lard in an 8?-square cake pan and place on moderate heat until fat is quite hot. Turn mixture into pan and pour a little more melted fat over the top. Bake in a 425° oven about 45 minutes, or until potato mixture is very brown and crisp on top. Turn onto serving platter and cut into squares. This method is a little easier to handle when you have guests, as it saves you from having to fry individual pancakes just before dinner is served.


Related Healthy Recipe: How to Prepare Kale Chips Easily? Best Kale Chips Recipes

Can you freeze kartoffelpuffer (German Grated Potato Pancakes)?

To freeze kartoffelpuffer, be sure they are completely cool; place them in a single layer on a baking sheet, and cover with plastic wrap. Once frozen, the Kartoffelpuffer may be transferred to a heavy-duty plastic freezer bag. Similarly, Kartoffelpuffer should be refrigerated in a single layer. Learn how to… 
10 Best Tips for Freezing Soup: How to Freeze Individual Portions of Soup in Mason Jars (Glass), Plastic Containers, Ziploc Bags and Tupperware

How do you reheat Kartoffelpuffer - German Grated Potato Pancakes?

Before serving, preheat the oven to 450 degrees F. If your Kartoffelpuffer are frozen, remove them from the freezer about 15 minutes before heating so that they partially thaw. Bake the refrigerated or partly frozen Kartoffelpuffer on an ungreased cookie sheet for about 5 minutes or until they are hot. 


Related Delicious Recipe: Easy and Moist Southern Coconut Cake Recipe with Coconut Milk by Bobby Flay - Southern Foods Recipes



References:

Jean Anderson and Hedy Wurz. 1993. The New German Cookbook: More Than 230 Contemporary and Traditional Recipes, 1st edition. HarperCollins. ISBN-13: 978-0060162023

Linn Schmidt and Birgit Hamm. 2012. Grandma's German Cookbook. DK. 
ISBN-13: 978-0756694326

Mimi Sheraton. 1965. The German Cookbook: A Complete Guide to Mastering Authentic German Cooking. Random House. ISBN-10: 0394401387