As the days grow shorter and the leaves change colors, the arrival of fall brings with it a crisp, refreshing atmosphere and a shift in culinary preferences. Fall is the perfect season for heartwarming stews, a comfort food beloved for their rich, savory flavors. These fall stews often incorporate a variety of seasonal ingredients, such as root vegetables, hearty grains, and lean protein sources, making them not only delicious but also a great option for those aiming to maintain or lose weight.
We spoke with Kim Abbage Hart, a certified fitness nutrition specialist and personal trainer, to learn about a few different ways we can modify the hearty fall stew to maximize its benefits for weight loss. Hart explained that including lean cuts of steak and boosting vegetable content is the key to a nutritious stew.
How To Make Stews More Healthy
Fall stews are a culinary delight, offering a warm and comforting taste of the season's bounty. Typically, they feature ingredients like butternut squash, sweet potatoes, carrots, and various beans, resulting in a hearty and flavorful dish. To make fall stews even more weight-loss friendly, incorporating lean cuts of steak and boosting the vegetable content can be a winning strategy.
"Making a few strategic adjustments is key. Opt for lean cuts of steak such as flank or sirloin top side steak. Additionally, boosting the vegetable content is essential. Incorporate a variety of non-starchy options like carrots, celery, bell peppers, spinach, kale, and zucchini to add both flavor and nutrition," Hart states.
Hart explains further how these minor adjustments to your stew recipe contribute to weight loss in various distinct ways. "Lean cuts of steak and the use of plant-based proteins like legumes have lower fat content, which reduces overall calorie intake. Protein helps maintain muscle mass while promoting a feeling of fullness, which can prevent excessive calorie intake. Including healthy complex carbs like sweet potatoes or Japanese sweet potatoes provides sustained energy, helping to keep you satisfied for longer periods."
These tips are a simple yet delicious and nutritious way to savor the flavors of fall while staying mindful of one's health and fitness goals.
The Bottom Line
By opting for lean meats, giving preference to vegetables, and selecting healthy carbohydrates, you can create a hearty stew that not only tantalizes your taste buds but also moves you closer to your weight loss objectives this season.
As Hart stated, select lean cuts of steak like sirloin, trimming excess fat to keep the stew lower in calories and saturated fats. Incorporate an abundance of vegetables, such as kale, spinach, and carrots, for added nutrition and fiber.
Moreover, using low-sodium broth and minimizing the use of heavy creams can help keep the stew's overall calorie content in check. These choices not only provide more fiber and nutrients but also ensure a slower release of energy, helping you feel full longer which helps with losing weight.
