WEIGHT LOSS RECIPES HIGH IN VITAMINS AND MINERALS

Weight Loss Recipes High in Vitamins and Minerals

Are you experiencing weight loss resistance? The reason why you can’t seem to shed those extra kilos can be because of vitamin and mineral deficiencies. To sustain a low-calorie diet, you might be eating foods that don’t have the micronutrients that your body needs to function optimally. If you want to improve your weight loss results, you should incorporate recipes high in vitamins and minerals into your diet.

Once your body isn’t overcompensating for nutrient deficiencies, it’ll be able to focus more on burning excess fat. Here are 9 recipes high in vitamins and minerals to improve your weight loss results and keep you healthy as well.

EAT RIGHT AND HEALTHY WITH RECIPES HIGH IN VITAMINS AND MINERALS

B VITAMINS AND WEIGHT LOSS

Your body needs 13 essential vitamins to function and 8 of that are B-complex vitamins. Although B vitamins do not directly lead to weight loss, they’re important for various metabolic processes. They help metabolise carbohydrates, fats and proteins into energy.

With a low-calorie diet, you will need a lot of energy to complete your daily tasks like work and exercise. In general, sufficient energy levels allow you to function optimally. With a vitamin B deficiency, your metabolism won’t be operating at full capacity. Thus, you’ll feel lethargic and it’ll be harder to lose weight.

Some foods that are rich in B vitamins include beans, lentils, milk, eggs, lean meat, whole grains, potatoes and bananas. To get you started, here are two recipes packed with B vitamins that can help improve your weight loss results and overall health.

1. GRILLED SALMON KEBABS

Salmon is one of the best foods to incorporate into a weight loss diet. It’s rich in protein, which keeps you full longer, as well as omega-3 fatty acids, which can stimulate fat loss. Apart from that, salmon is also an excellent source of B vitamins. So, if you want to avoid a vitamin B deficiency, you can incorporate this recipe for grilled salmon kebabs into your weight loss diet.

Ingredients:

  • 680g of wild-caught salmon fillet, cut into 1-inch chunks
  • 2 lemons, thinly sliced
  • 2 tbsp fresh oregano, chopped
  • 2 tsp sesame seeds
  • 1 tsp ground cumin
  • 1 tsp kosher salt
  • 1/4 tsp red pepper flakes, crushed
  • olive oil cooking spray

Directions:

  1. Preheat the grill on medium heat. Cover the grill grates with cooking spray.
  2. Place chopped oregano, sesame seeds, cumin and crushed red pepper flakes in a small bowl. Mix to combine the ingredients.
  3. Thread salmon and lemon slices one after the other onto bamboo skewers. Start and end with the salmon chunks.
  4. Spray salmon kebabs with oil. Season with spice mixture and salt.
  5. While turning occasionally, grill the skewers for a total of 8 to 10 minutes or until salmon is cooked through.
  6. Transfer to a plate and serve.

2. KALE BARLEY SALAD WITH FETA CHEESE

A salad with kale, barley and feta cheese will surely provide your body with the B vitamins it needs. Kale contains B6; barley has B3, B6 and B7; and feta cheese provides B2, B6 and B12. This healthy recipe also includes chickpeas, which delivers B9, and avocado, which contains B5. As such, this kale barley salad with feta cheese is one of the recipes high in vitamins and minerals that can help you lose weight.

Ingredients:

  • 1 avocado, cubed
  • 4 cups kale, de-stemmed and cut into ribbons
  • 1 cup cooked pearl barley
  • 1 cup chickpeas
  • 1/3 cup feta cheese, crumbled
  • 3 tbsp sunflower seeds
  • 2 tbsp red onion, finely diced
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 2 tsp honey
  • 1 tsp fresh lemon juice
  • 1/2 tsp lemon zest

Directions:

  1. Whisk olive oil, white wine vinegar, fresh lemon juice, lemon zest and honey in a large bowl. 2. Add the kale to the bowl and toss to evenly coat the ribbons.
  2. Stir in cooked barley, chickpeas, avocado, sunflower seeds and red onion.
  3. Transfer to a bowl and serve.

VITAMIN C AND WEIGHT LOSS

Vitamin C doesn’t only boost your immunity. It can also support your weight loss efforts. Vitamin C keeps your blood sugar levels stable, so you’re less likely to experience food cravings in the afternoon. Vitamin C also assists in the absorption of iron. Iron, in turn, is essential in providing the body with energy.

With a low-calorie diet, you’ll need a lot of energy to maintain an active lifestyle with regular exercise. Vitamin C also helps metabolise fat during exercise. Studies have found that a vitamin C deficiency makes it harder for you to lose weight.

Some foods that are rich in vitamin C include cruciferous vegetables, leafy greens, berries, tomatoes, potatoes, capsicums and citrus fruits. If you don’t want to be deficient in vitamin C, here’s one of our recipes high in vitamins and minerals to get you started.

GARLIC SAUTÉED BRUSSELS SPROUTS

Like other cruciferous vegetables, Brussels sprouts are rich in vitamin C as well as other nutrients such as vitamin K, vitamin A, folate and manganese. It’s also high in fibre and protein so it can keep you full for a longer period.

Ingredients:

  • 454g Brussels sprouts, halved
  • 2 cloves garlic, thinly sliced
  • 1 1/2 tbsp extra virgin olive oil
  • 1/2 tsp kosher salt
  • 1/2 tsp freshly ground black pepper

Directions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Add Brussels sprouts to the pan. Season with salt and pepper. Cook for 3 to 5 minutes, or until tender and golden. Flip to cook the other side for another 3 to 5 minutes.
  3. Add garlic and cook for 1 to 2 minutes or until fragrant.
  4. Transfer to a plate and serve.

VITAMIN D AND WEIGHT LOSS

Apart from its usual benefits, studies have found that sufficient levels of vitamin D aids in weight loss and boosts the positive effects of a low-calorie diet. The presence of vitamin D in your bloodstream has also been found to reduce body fat and enhance weight loss.

Meanwhile, a vitamin D deficiency has been linked to a higher risk of obesity. Though sun exposure is the best source of vitamin D, there are certain foods that are high in vitamin D.

This includes salmon, sardines, oysters, shrimp and mushrooms as well as vitamin D fortified foods like dairy, cereal and orange juice. Here’s one of our recipes high in vitamins and minerals that will prevent a vitamin D deficiency.

BAKED SHRIMP WITH LEMON-GARLIC SAUCE

Ingredients:        

  • 567g large shrimp, peeled and deveined
  • 3 cloves garlic, minced
  • 1/4 cup fresh lemon juice
  • 2 tbsp light butter, melted
  • 2 tbsp fresh parsley, chopped
  • 1 tsp Worcestershire sauce
  • 3/4 tsp lemon-pepper seasoning
  • 1/4 tsp ground red pepper
  • cooking spray

Directions:

  1. Preheat the oven to 220 degrees Celsius. Cover a baking dish with cooking spray.
  2. Combine lemon juice, butter, garlic, Worcestershire sauce, lemon-pepper seasoning and red pepper in a bowl.
  3. Place shrimp on the baking dish and arrange in a single layer. Pour the lemon mixture over the shrimp.
  4. Bake for 8 to 10 minutes, or until shrimp is cooked.
  5. Transfer to a plate. Serve with parsley on top.

VITAMIN E AND WEIGHT LOSS

Vitamin E is responsible for a lot of essential functions in the body. It’s needed to prevent cell damage and repair muscles. Though there is no direct link to vitamin E and weight loss, vitamin E improves muscle function.

As you’re losing weight, ingesting the right amount of vitamin E each day will also build lean muscle mass. Shedding kilos and building muscle at the same time is the most ideal scenario for weight loss.

Some foods that are rich in vitamin E include almonds, sunflower seeds, avocados, spinach, squash, rainbow trout, lobster and broccoli. To avoid a vitamin E deficiency, here’s one of the recipes high in vitamins and minerals to get you started.

AVOCADO AND ALMOND SALAD

Avocados and almonds are good sources of vitamin E. They’re also high in protein and fibre so these nutrient-dense ingredients can keep you satiated for a longer period. Thus, they’re good to incorporate into your weight loss diet.

Ingredients:

  • 4 cups spring greens
  • 1/2 cup ripe avocado, diced
  • 3 tbsp toasted almonds, sliced
  • 2 tbsp extra virgin olive oil
  • 1 tbsp champagne vinegar
  • 1 tsp fresh thyme, chopped
  • 1 tbsp shallot, chopped
  • 1 tsp Dijon mustard
  • 1/8 tsp kosher salt
  • 1/8 tsp black pepper

Directions:

  1. Place olive oil, vinegar, thyme, shallot, Dijon mustard, salt and pepper in a large bowl. Mix to combine the ingredients.
  2. Add spring greens, avocado and almonds. Toss to evenly coat the ingredients with dressing.
  3. Transfer to a bowl and serve.

VITAMIN K AND WEIGHT LOSS

Vitamin K is predominantly known for clotting the blood and strengthening your bones. However, in order to have the best chance of weight loss, it’s important to take in the daily dose of vitamin K your body needs. Vitamin K activates osteocalcin, which is a protein that can help stabilize blood sugar levels. Thus, a healthy dose of vitamin K can help stimulate weight loss.

Some foods that are rich in vitamin K include leafy greens such as swiss chard, spinach, kale, broccoli, Brussels sprouts, as well as fish, meat and dairy. To hasten your weight loss, here’s a healthy recipe high in vitamins and minerals to incorporate into your diet.

CHICKEN WITH CHEESE AND SPINACH STUFFING

Chicken stuffed with cheese and spinach is a delicious but diet-friendly dish. With chicken, cheese and spinach, you also get a healthy dose of vitamin K, among other nutrients.

Ingredients:

  • 85g boneless and skinless chicken breast
  • 3 cups spinach
  • 1/4 cup light ricotta cheese
  • 1/2 cup long grain brown rice
  • 1 tsp olive oil
  • salt, black pepper and paprika, as needed

Directions:

  1. Preheat the oven to 200 degrees Celsius.
  2. Heat olive oil in a medium saucepan over medium heat. Add 1 cup spinach and cook for 3 to 4 minutes or until slightly wilted. Add ricotta cheese. Stir for 30 to 60 seconds.

CHROMIUM AND WEIGHT LOSS

Chromium is a micromineral so you only need a small trace of it in your diet. However, when it comes to weight loss, it’s important to have sufficient levels of chromium. They help metabolise carbs, regulate energy levels, stimulate protein synthesis and reduce fat levels. As such, chromium has a vital role in weight loss and management.

Some of the foods rich in chromium include nuts, seeds, eggs, fish, potatoes, tomatoes, leafy greens and lean poultry. To avoid a chromium deficiency, here’s one of our recipes high in vitamins and minerals to get you started.

BAKED FISH IN TOMATO SAUCE

Baked fish in tomato sauce is a healthy dish that will provide your body with sufficient levels of chromium. It’s high in protein but low in fat, sugar and sodium. Thus, you’ll be able to enjoy a delicious meal that’s great for weight loss.

Ingredients:

  • 8 cherry tomatoes, halved
  • 2 fish fillets
  • 2 cloves garlic, crushed
  • 2 cups tomato puree
  • 1 tbsp onion flakes
  • 1 tsp oregano
  • 1/8 tsp chilli powder
  • a handful of fresh basil leaves
  • salt and pepper, as needed

Directions:

  1. Preheat the oven to 180 degrees Celsius.
  2. Place tomato puree in an oven-safe baking dish. Add garlic, onion flakes, oregano and chilli. Mix to combine the ingredients.
  3. Place fish on top of tomato sauce. Spread tomato halves around the fillets. Season with salt and pepper.
  4. Cover baking dish with aluminium foil. Bake for 30 minutes. Remove cover and cook for another 10 minutes or until fish is cooked completely.
  5. Transfer to a plate. Serve with your preferred side dish.

MAGNESIUM AND WEIGHT LOSS

Magnesium is responsible for a lot of body functions. As for weight loss, this micromineral helps regulate blood sugar levels and provide your body with a boost of energy. Thus, having a sufficient amount of magnesium can lessen food cravings and improve exercise performance.

Some of the foods rich in magnesium include spinach, kale, asparagus, avocados, bananas, nuts, seeds, fish and yoghurt. Here’s one of our recipes high in vitamins and minerals that will prevent a magnesium deficiency.

TILAPIA AND ASPARAGUS WITH CHILLI

This tilapia and asparagus with chilli is packed with protein and flavour. Tilapia is also rich in niacin, vitamin B12, selenium and potassium. Meanwhile, asparagus high in fibre, folate, calcium and iron as well as vitamins A, C, E, K and B6. Thus, these two foods are great additions to your weight loss meal plan.

Ingredients:

  • 227g tilapia fillets
  • 227g asparagus, trimmed and cut into 1-inch pieces
  • 1 tbsp chilli powder
  • 3 tsp olive oil
  • 3 tsp lemon juice
  • 1 tsp garlic powder
  • 1/4 tsp sea salt

Directions:

  1. Using a large saucepan, bring 1 inch of water to a boil.
  2. Place asparagus in a steamer basket. Cover and place on top of the pan. Steam for 4 minutes or until the asparagus is tender and crisp. Set aside to cool.
  3. Place chilli, garlic powder and salt in a large bowl. Dip the fillets and coat evenly with the mixture.
  4. Heat oil in a large non-stick skillet over medium-high heat. Add fish and cook for 5 to 7 minutes. Turn once to cook both sides.
  5. Add lemon juice, a pinch of salt and asparagus to the pan. Cook for 2 minutes or until asparagus is warmed.
  6. Transfer to a plate and serve.

ZINC AND WEIGHT LOSS

Your body needs a hefty dose of zinc to function properly. Regular consumption of foods rich in zinc also helps balance hormones in the body. Depleted hormone levels can be a source of weight gain. Aside from that, the micromineral also aids protein production and enzyme regulation.

Red meat is high in zinc. However, it’s not completely suitable for a weight loss diet. Instead, try other foods rich in zinc such as oysters, seafood, beans, nuts, whole grains, leafy greens, lean poultry and mushrooms. Here’s one of our recipes high in vitamins and minerals to get you started:

SPICY BBQ OYSTERS

This spicy BBQ oysters recipe is so delicious you won’t believe that it’s low in calories, carbs and sodium. It’s also good enough to serve at parties or small gatherings. With that said, this healthy dish with spicy garlic sauce is a wonderful addition to your cooking repertoire.

Ingredients:

  • 24 large oysters
  • 5 tbsp mild chilli sauce
  • 3 tbsp lemon juice
  • 3 tbsp butter
  • 1 tbsp garlic, finely minced
  • a few drops of hot sauce

Directions:

  1. Preheat the grill to medium-high heat.
  2. Melt butter in a small non-stick saucepan over medium heat. Add garlic and cook for 1 minute or until softened. Remove from heat. Stir in chilli sauce, lemon juice and hot sauce.
  3. Place oysters on the grill with the flat side up. Close the lid. Cook for 3 to 5 minutes or until the top shell opens. Transfer to cutting board without pouring out oyster liquor.
  4. Cut the top shell of the oysters. Place 1 tsp of the chilli sauce on top of each oyster.
  5. Return oysters to the grill. Cover and cook for 2 to 4 more minutes or until sauce is bubbling.
  6. Transfer to a plate and serve.

Chromium, magnesium and zinc are some of the minerals that your body needs to function optimally. They are also needed for weight loss and management. Apart from these minerals, we also discussed the negative consequences of vitamin and mineral deficiencies. Having a healthy with nutrient-dense ingredients will not only hasten your weight loss results but will also improve your overall health.

Now you know the importance of vitamins and minerals when it comes to weight loss, you can try our list of recipes high in vitamins and minerals. Try them out and see how these healthy and delicious dishes can improve your weight loss results.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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