Recipes to Make Using Olive Oil | Weight Loss Edition
Oils are a staple in our daily life, especially in cooking. Your food is incomplete without oil; you can not make any dish without the use of atleast a tiny amount of oil. And rightly so because oil is essential to give your food the right texture or flavor and has numerous health benefits.
But why is it that when it comes to weight loss, we always hear people tell us about consuming oil? More importantly, is that even possible?
You are mistaken if you think cutting out oil from your diet entirely is possible. Food without oil is difficult to cook, will taste bland, and be short of essential nutrients that we need in our daily life. However, there is one key aspect to note here – and that is the type of oil you use.
There are countless oils in the world, among which several are popular choices for cooking. But not all oils are healthy, especially when it comes to losing weight. Oils are made of fatty acids, which are vital micronutrients for our body, but only if you use the correct type of fatty acids and consume them in a moderate quantity. That is why you want to lose weight, you will have to choose the right kind of oil for your regular meals.
One oil that we know is widely popular for its benefits and use during weight loss is olive oil. Olive oil is a common name in households. It serves various purposes and is preferred as the first choice for many people regarding consumption.
The reason is its excellent health benefits, especially when keeping you in shape. So let’s talk about olive oil and learn some new, fun recipes to make using olive oil that can help you in your weight loss journey.
What is Olive Oil?
Olive oil is a type of liquid fat extracted from olives. Olives are native plants in the Mediterranean, and the fruit itself is consumed and added to various dishes. It can be cooked and eaten fresh. Olive oil is extracted by pressing ripe olives and is yellowish-green in color – just like the fruit itself. It is commonly categorized under vegetable oils and is widely used worldwide for various purposes other than eating, such as applying on skin and hair.
There are many different types of olive oils available on the market, including extra virgin olive oil, refined olive oil, virgin olive oil, pomace olive oil, and extra light olive oil.
Why is Olive Oil Considered Healthy for Weight Loss?
We keep talking about olive oil being a healthy and good choice for people on their weight loss but why is that? Well, as we said above, oils contain fatty acids, but in the case of olive oils, they contain monounsaturated fatty acids, which are highly beneficial for our health.
Monounsaturated fatty acids are unsaturated fats that remain liquid at room temperature and are easy to digest. They also do not clog our arteries and keep our health healthy. Olive oil is rich in these fatty acids, making it a heart-healthy oil.
Similarly, olive oil also contains “good cholesterol,” – which is beneficial for our health. All our life, we have been worried about increased cholesterol in our bodies, and most people believe it keeps their body weight increased. But basically, it all depends on the type of cholesterol. There are two types of cholesterols: high-density lipoproteins (HDL) and low-density lipoproteins(LDL). Among these two, HDL is considered the good cholesterol because instead of clogging your blood vessels, it helps scavenge the toxin formulation from them.
Lastly, olive oil also plays a crucial role in marinating our blood sugar levels. It helps keep our blood sugar levels generally lower, which is good for our health as well as fat accumulation in the body. Other than that, it helps curb cravings. Since it keeps you generally full, it allows you to avoid overeating, which, in turn, stops you from gaining unnecessary weight.
Weight Loss Recipes to Make Using Olive Oil
Ribollita – Tuscan Bean Soup
There is nothing better than a good hot soup after a tough day at work or the gym. This soup makes the best after-workout meal when you are on your weight loss journey because it’s full of proteins and keeps you warm to help with a muscle strain. And the olive oil just adds extra flavor!
- 5 tbsp extra virgin olive oil
- 1 onion, sliced
- 3 potatoes (cut into small cubes)
- 200g shredded savoy cabbage
- 2 carrots, cut into small cubes
- Salt and black pepper
- 2 ripe fresh tomatoes – peeled and chopped
- 1 tbsp tomato puree
- 2 garlic cloves, sliced
- 1 small leek (cut the white and green parts small)
- 3 celery stalks, cut into small pieces
- 250g shredded cavolonero
For Beans :
- 1 small celery stalk
- Springs of fresh sage, rosemary, and parsley
- 225g soaked and dried cannellini beans(make sure to soak in cold water for 12 hours)
- 3 sliced garlic cloves
For Serving and Garnishing:
- Extra Virgin olive oil
- 5 to 10 slices of country-style bread
- 2 mild onions
- 2 garlic cloves
How to Make:
- Step 1: Take soaked beans and rinse and drain them properly. Next, take a large, heavy pot and put it there, along with the ingredients needed for cooking beans (mentioned above).
- Step 2: Take cold water and pour it into the pot enough to cover the beans up to 5cm. Put the pot on heat and let it boil slowly. This will take about 90 minutes – during this time, keep the pot covered and cook gently from time to time.
- Step 3: Now lift the beans from the pot out of the liquid using a slotted spoon. Leave all the vegetables and herbs in the stock. Once the beans are out, make a puree of the beans in a sturdy food processor. Once down, pour it all into a bowl.
- Step 4: Keep this bowl aside and, similarly, strain the broth from the pot, discard the vegetables and herbs and keep the liquid broth aside as well. Now take your pot and put olive oil in it. Here, add chilies and onions, and a pinch of salt. Let this fry for about 10 minutes.
- Step 5: Add tomatoes and the tomatoes and cook this mixture for another 2 to 3 minutes. Now mix the entire bean puree that you kept aside earlier into the fired vegetables. Keep stirring this mixture for a few minutes and allow the flavor to blend. In the end, add thyme, garlic, and all other vegetables to the mixture.
- Step 6: Take the broth you kept aside earlier and measure it. If it’s less than 1.5 liters, add water to increase the quantity. Now pour this into a pot and add some salt and let it boil. Once it has come to a boil, cook at low heat for 2 hours. Lastly, add peppers and other seasonings, remove it from heat and let it sit overnight.
- Step 7: On the next, preheat your oven to around 350 Fahrenheit, and mix the beans into the soup. Slice the onions left for garnishing and arrange them in a thin layer on top of the soup. Put the pot in the oven and take it out when the onion is tender – this can take up to an hour.
- Step 8: Your soup is ready; just your slices of bread and rub garlic cloves on it, and toast under a grill for a few minutes. And you are ready to serve your soup with tasty and healthy garlic bread!
The Classic Pear-Walnut Salad
We all know olive oil is the best salad dressing, but this salad is unique. Olive oil here plays a key role as it gives it its unique flavor along with the pear. It’s the healthiest salad you can have as a pretty workout or light lunch – it’s fresh, tasty, with the right amount of nutrients, and takes no time to be ready. It is a super simple 10-minute recipe so let’sget started!
- Half Cup (crushed) Walnuts
- 1 Pear (nicely sliced or cut into cubes)
- 1 tablespoon olive oil
- 1 Tablespoon vinger
- Orange juice
- Seasoning of your choice
How to Make:
- Step 1: Take a clean bowl and add your crushed walnuts. Now take your pear and cut it into cubes or nicely slice it. Sliced pear is not easy to get in a spoonful; hence most people prefer pear cut in cubes.
- Step 2: Now mix the two ingredients, so they blend. Now on top, add your olive oil and vinegar dressing, and take two spatulas to mix everything.
- Step 3: Now first, taste the salad, and if you think you like it tangy, add your orange juice to it – but pour it spoon by spoon. You don’t want walnuts and pears floating in liquid.
- Step 4: Lastly, add your favorite garnishing; youcan either use sliced olive or some parsley. If you like, you can also add leaves of Romaniancabbage to the bowl to eat with the salad. And voila – your salad is ready!
Rosemary Crisp and Olive Oil Flatbread
Nothing more filling than a good flatbread. This is another very good post-workout meal that can keep you full all night and won’t make you go to your fridge for some midnight binge. This flatbread is super healthy and easy to make, so let’s start!
- 2 sprigs of rosemary
- 1 tablespoon chopped rosemary
- olive oil (75ml for cooking and some for brushing)
- 3 or 4 sprigs of fresh thyme
- 1 teaspoon bicarbonate of soda
- 230g plain flour
- ¾ teaspoon salt
- 1 teaspoon crushed dried chilies
- 125ml water
How to Make:
- Step 1: First of all, keep your oven on preheat at 450 Fahrenheit so while you are preparing, your oven is ready.
- Step 2: Take a medium-sized bowl and add the flour, bicarbonate of soda, chopped rosemary, and salt. Stir all the ingredients together, and then make a hollow well in the center of the bowl.
- Step 3: Add water and olive oil in this well gradually and slowly stir the flour using a wooden spoon toward the center. Keep stirring until the dough forms.
- Step 4: Take out the dough and place it on a hard surface. Noe kneads it gently about 4 to 5 times. Once done, divide the dough into 3 pieces. Each piece is for a single flatbread.
- Step 5: Take one piece of dough and keep the rest covered in a clingfilm. Now take a piece of baking paper (about 25cm round) and roll out the first piece of dough. Make sure to keep the dough think and the shape rustic.
- Step 6: Once the dough is spread and ready, lightly brush some additional oil on the bread and then scatter the chopped rosemary on top of the oil. You will have to lightly press the rosemary from the top so it sticks to the dough. Sprinkle some salt for taste – and your flatbread is ready to go in the oven.
- Step 7: Keep the flatbread in the oven till it’s golden brown – this can take about 8 to 10 minutes. Once done. Transfer it to a cool rack and eat it without the dip you like!
Olive Oil – Best Oil for Weightloss!
If you are on a weight loss journey but are tired of eating bland, low-fat, and tasteless food, we hope we have helped you. Olive oil is the best alternative to our regular vegetable oil and can make your favorite food healthy. With a minimal change in your diet, you can achieve your target weight – and, along with it, a healthier heart. So switch to olive oil and do try these recipes!