8 Filling Foods for Weight Loss

To lose those remaining stubborn pounds, many of us just need to tweak our diets and cut our portion sizes. One secret is to incorporate low fat, low calories foods, like these, into your diet. The following eight filling foods deliver the goods as far as dietary fiber, powerful protein, and essential nutrients so you get more bang for your bite…

1. Apples

How do you like dem apples—especially since they rank number one on our list of satiating foods. Apples contain a secret-weapon when it comes to slowing digestion and creating that full feeling for longer—it’s called pectin.

According to nutritionists at Tufts University, pectin in a whole apple is more filling than the equivalent amount of fruit in juice. After all it takes effort (just ask your jaw) to devour an apple so your brain and body have adequate time to register a feeling of hunger satisfaction.

2. Eggs

You don’t have to be shy when cracking eggs (including the yolks) to eat. According to dietary research from Saint Louis University, people who consume eggs for breakfast, eat roughly 330 fewer calories daily compared to those who eat cereal, toast, or bagels for their morning meal.

Food scientists dub eggs the “complete protein,” which refers to the nine essential amino acids contained within a single egg. The Academy of Nutrition and Dietetics, claims this collection of amino acids is what suppresses the appetite and tells your brain and body that you’ve reached food capacity.


3. Oats

A belly full of oats is a happy belly. Just ask anyone who gobbles down this high fiber breakfast bowl. Oats stall mid-morning snack attacks because they absorb liquid (i.e., water, milk, almond milk) like a sponge—meaning you’ll eat less calories, but feel full until lunchtime.

The secret of slow digesting oats is that they take much longer to work their way through the digestive system, which compared to the quick fix you’ll get with most breakfast cereals, quells hunger pangs and regulates blood sugar so you’re satisfied for much longer.

4. Figs

Not only are they naturally sweet if you’ve decided to cut out refined sugars in favor of natural sweetness, figs are thick and fleshy for a satiating bite. That means you’ll get sticky-sweet without the added calories.

On top of a caloric cut, figs are great source of dense, filling fiber. For instance, one fig clocks about 37-calories and 1 gram of fiber to stall the release of sugar into the blood steam and prevent hunger cravings from spiking shortly following meals.

5. Potatoes

Potatoes have a bad rap. However, it’s all in how you prepare the vegetable. Sure, potatoes are a starchy bunch, but a healthy boiled, baked, or grilled potato (not fried) will satisfy hunger for quite some time.

In fact, potatoes squelch hunger for about the same duration as brown rice or whole wheat bread—at far less carbohydrates than both. But don’t shun a grilled, baked, or boiled potato from your plate. If you do, you’ll be missing out on a ton of nutritious fiber and vitamin B6, potassium, copper, vitamin C, manganese, niacin, and phosphorus.

6. Greek Yogurt

Hark the Harvard researchers who tout Greek yogurt as “the single best food for shedding pounds.” During a study that monitored the weight and dietary habits of 120,000 people over a 20 year period, Greek yogurt was found to balance blood sugar (and curb cravings) and satisfy hungry tummies for longer.

In fact, the same study found that those who opted for protein-packed Greek yogurt, shed unwanted, extra pounds without changing any other habits (i.e., diet or exercise). Keep in mind that Greek yogurt contains double the protein, no whey, and a sliver of the sugar compared to any other type of yogurt.

7. Wheat Berries

Have you tried wheat berries? The whole-wheat kernels do get a lot of notice as a super food, and similar to quinoa (another super food), wheat berries are super rich in both protein and fiber compared to most other grains.

To give you an idea, a serving of wheat berries contains roughly 6-grams of protein and 6-grams of fiber—meaning twelve times the appetite satiating power. Foods like wheat berries and quinoa trigger the release of ghrelin, a hormone that indicates to the brain that we’re full.

8. Beans

Beans, beans might be good for your heart, but they’re also ideal for whittling your waistline. Beans fill you up because they absorb a lot of water during the cooking process—for example when incorporated into stews, soups, and sauces.

On top of that, beans are also high in fiber that fill you up quick and tell the brain that you’re full. Beans also provide resistant starch, a type of carbohydrate that delays the release of sugar into the bloodstream to provide feelings of satiation.


BLT Ranch Pasta Salad

If you like pasta and love BLT’s then this BLT Ranch Pasta Salad was made for you! It has all of the flavors of the sandwich, such as bacon, lettuce and tomato, topped with a creamy ranch dressing mixture that is sure to make you dream of summer all year long.
Not only is this BLT Ranch Pasta Salad the perfect side to bring to those summer gatherings, but it’s also so easy to make, too! You knew that was coming, right? From start to finish, you can have this dish made in less than a half hour.
To start, you’ll make the ranch dressing and refrigerate for at least an hour (or overnight) so that the flavours blend together. The dressing is a mixture of Greek yogurt, mayonnaise and dry ranch dressing mix, which keeps it on the lighter side. But if you’re not a fan of Greek yogurt, feel free to swap it out with mayonnaise. You’ll then prepare the bacon, slice the tomatoes, and chop the lettuce. Toss the BLT toppings with some cooked pasta, mix in the ranch dressing, and refrigerate until ready to serve.
Packed with tender pasta, creamy dressing and BLT fixings, your favorite sandwich gets a makeover in with this easy BLT Ranch Pasta Salad!
One bite of the BLT Ranch Pasta Salad and you’ll want to make this all year long. The BLT flavors and zesty ranch dressing are the perfect topping for the tender pasta. And because it’s so easy to whip up, you have no excuse not to make this for parties, graduations, or just when you’re in the mood for a delicious pasta salad.
BLT Ranch Pasta Salad

Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Yield: 8-10 servings

BLT Ranch Pasta Salad

Packed with tender pasta, a creamy dressing and BLT fixings, your favorite sandwich gets a makeover in with this easy BLT Ranch Pasta Salad!


  • 1/2 cup plain Greek yogurt
  • 1/2 cup mayonnaise
  • 1/2 (of 1.0 ounce) package dry Ranch dressing mix
  • 16 ounces pasta
  • 2 cups cherry tomatoes, quartered
  • 10 slices bacon, drained, cooked, and crumbled
  • 2 cups romaine or iceberg lettuce, chopped
  • Salt and pepper, to taste


  1. In a medium bowl, combine the yogurt, mayonnaise, and dressing mix. Refrigerate for at least an hour,or overnight.
  2. In a large pot, cook pasta until al dente.
  3. Remove from heat, drain, and rinse under cold water.
  4. Add tomatoes and bacon. Stir well to combine. Season with salt and pepper.
  5. Add lettuce and dressing just before serving so that it does not become too soggy.
  6. Serve immediately or refrigerate until ready to serve.
  7. Enjoy!


It’s best to add the dressing to the salad right before serving so that it stays creamy.

Mini Orange Creamsicle Cupcakes

Cream, orange zest, and orange juice are the stars behind the dreamy  flavor of these Mini Orange Creamsicle Cupcakes.

Mini Orange Creamsicle Cupcakes Recipe

Makes 5 dozen
Prep: 20 Minutes
Cook: 20 Minutes


60 miniature paper baking cups
1/2 cup butter, softened $
3/4 cup sugar
2 large eggs $
3/4 cup heavy whipping cream or whole milk
1 tablespoon orange zest $
1/2 cup orange juice $
2 teaspoons vanilla extract
1/4 teaspoon orange food coloring gel
2 cups cake flour or all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
Garnish: candy sprinkles


1. Preheat oven to 350°. Place baking cups in 5 (12-cup) mini muffin pans (or bake in batches).

2. Beat butter and sugar at medium speed with an electric mixer in a large bowl; beat in eggs, 1 at a time.

3. Combine cream and next 4 ingredients in a medium bowl. Combine flour and next 3 ingredients in a large bowl; add to butter mixture, alternating with cream, beginning and ending with flour. Spoon batter into prepared muffin pans, filling cups 2/3 full.

4. Bake 10 to 15 minutes or until a toothpick inserted in center comes out clean. Transfer to wire racks; cool completely. Top with Cream Cheese Frosting; garnish, if desired.


These Crème Brulee Bars are smooth, creamy and delicious – with a biscuit base and a crunchy sugar topping.

These Crème Brulee Bars are smooth, creamy and delicious - with a biscuit base and a crunchy sugar topping.

The base is the classic crumbled up biscuit with melted butter combination.

The custard is a fairly basic crème patissiere. Add a little cornflour to help it to set – so you can slice the bars neatly. Also add some butter at the end for added richness and a glossy finish.  You’ll get a creamy, smooth but sliceable custard with this recipe without having to add gelatin or anything like that (which would give it a jelly-like finish).

The topping is a simple, even layer of sugar that’s been melted using a blow torch.
I’ve gotta say – aren’t blowtorches fun!!

A couple of tips before you start:

When using the blowtorch, make sure your crème brulee bars are on a metal tray so you don’t scorch your work surface.

Also, it’s best to torch the sugar just before serving.

If you attempt to torch the sugar and then leave it for a while before serving you’ll find that the sugar turns to liquid and melts down on the custard and around the bars – leaving no crunch at all.If you want to prepare this dessert ahead, make it up to the bit just before you sprinkle the sugar on. Then you can place the individual slices on a plate, cover it and place in the fridge. You can eat them like this if you like, or you can just take them out of the fridge when you’re ready to serve, sprinkle on the sugar (smoothing with the back of a teaspoon for an even layer) and torch till dark and very bubbly.

30 mins – plus 2-3 hours cooling and setting time
10 mins
40 mins
 These Crème Brulee Bars are smooth, creamy and delicious – with a biscuit base and a crunchy sugar topping.
Author: Nicky @ Kitchensanctuary.com
Recipe type: Dessert
Serves: 10
  • Base:
  • 200g/7oz Digestive biscuits (or graham crackers) – use gluten free biscuits if required
  • 100g/3.5oz Unsalted butter, melted
  • Custard:
  • 500ml/2 cups+ 2tbsp whole milk
  • 115ml/ ½ cup double/heavy cream
  • 1 tsp vanilla extract
  • 6tbsp cornflour
  • 5 egg yolks
  • 150g/ ¾ cup caster sugar
  • 40g/1.4oz unsalted butter
  • Topping:
  • 5tbsp fine granulated sugar
  1. Start with the custard mix:
  2. Add the milk, cream and vanilla extract to a large pan and heat on high until it just starts too bubble, then turn off the heat.
  3. In a large bowl, mix the cornflour, egg yolks and caster sugar. Pour in a little of the boiled milk to the egg mixture and whisk quickly before the egg tries to scramble. Add another couple of splashes in and whisk. Now add the rest of the milk, and whisk. Give your milk pan a quick wash and dry (or grab a fresh pan), then pour the milk and egg mixture back into the pan. Heat on a medium heat stirring with a whisk all the time until the custard is very thick. It will take about 5-6 minutes and will thicken quite suddenly towards the end. Once thickened, turn off the heat and stir in the butter until incorporated. Allow to cool for 10 minutes, then place some clingfilm/plastic wrap directly on top of the custard – so it’s touching the top of the custard – and leave to cool completely (this prevents a skin forming on the custard).
  4. Next make the biscuit base:
  5. Line a 20cmx20cm baking tin with baking parchment.
  6. Put the biscuits into a large bowl and crush into crumbs using the end of a rolling pin, then mix in the melted butter until thoroughly combined. Spoon the mixture into the baking tin and push down so you have a tightly packed, level layer covering the bottom of the tin.
  7. Spoon in the cooled custard mixture and flatten with the back of a spoon. Place some clingfilm on top (touching the custard) and place in the fridge for 2-3 hours (or overnight) to set.
  8. Once set, take out of the fridge and remove from the tray (using the baking parchment to carefully lift it out). Place on a chopping board and slice into 10 slices. Wipe the knife after each slice to get a neat, clean slice for each bar.
  9. Sprinkle half a tablespoon of granulated sugar on top of each bar and smooth out with the back of a spoon. Levelling the sugar in this way will ensure even melting of the sugar.
  10. Ensure the bars are on a scorch-proof surface (such as a baking tray) and melt the sugar – using a blow torch on a medium heat setting – until the sugar browns and bubbles rapidly.
  11. Leave to set for a minute, and then serve.

S’mores Rice Krispies Treats Pinwheels

Say goodbye to boring squares and hello to these fun S’mores Rice Krispies Treats Pinwheels!

Say goodbye to boring squares and hello to these fun S'mores Rice Krispies Treats Pinwheels!  | MomOnTimeout.com

S’mores Rice Krispies Treats Pinwheels!  Not only are these treats easy on the eyes (totally impressive!), they are crazy easy to make!

Say good-bye to square rice krispies treats and hello to these fun pinwheels! something fun, something unexpected, and these pinwheels are just that.

Pinwheels are always appreciated and they are just as easy to make as traditional treats.  There’s a couple extra steps but really, SO worth it!

S’mores Rice Krispies Treats Pinwheels recipe:
Serves: 15 servings
  • 10 oz miniature marshmallows
  • ¼ cup butter (plus more for greasing)
  • 5 cup Rice Krispies cereal
  • ¾ cup graham cracker crumbs
  • 7 oz jar marshmallow creme
  • 6 Hershey’s chocolate bars
  1. Preheat oven to 200 degrees.
  2. Line a 10×15 pan with waxed paper. Butter the waxed paper and set aside.
  3. Combine marshmallows and one quarter cup of butter in a microwave-safe bowl. Cover and heat on high for 30 seconds, stir. Repeat until completely blended.
  4. Stir in cereal and graham cracker crumbs.
  5. Press mixture into prepared pan.
  6. Spread marshmallow creme on top using an offset spatula.
  7. Place Hershey’s bars on top of the marshmallow creme.
  8. Place in oven for two minutes. Use a spatula to spread the softened chocolate.
  9. Let cool for 10 minutes.
  10. Roll up starting on the long side. Peel away the waxed paper as you roll. Pinch the seams together.
  11. Place seam side down and refrigerate for 30-45 minutes or until chocolate has set.
  12. Slice and serve!

Start by buttering a waxed-paper lined jelly roll pan. You really want to butter it well so that the waxed paper is easy to peel away when you’re rolling up the treats.

Say goodbye to boring squares and hello to these fun S'mores Rice Krispies Treats Pinwheels!  | MomOnTimeout.com

Next butter and marshmallows are microwaved until melted and then the cereal and graham cracker crumbs are stirred in.

Say goodbye to boring squares and hello to these fun S'mores Rice Krispies Treats Pinwheels!  | MomOnTimeout.com

Now here comes the fun part. I know we’ve already got the marshmallow component of these s’mores treats covered, but if you wanted that marshmallow flavor to pop. Soooo, Ishmear on a jar of marshmallow creme. 

Next comes a layer of Hershey’s bars that are gently melted and then spread over the top of the marshmallow creme layer.

Say goodbye to boring squares and hello to these fun S'mores Rice Krispies Treats Pinwheels!  | MomOnTimeout.com

So finally, we roll it all up and throw it in the fridge to set.

Say goodbye to boring squares and hello to these fun S'mores Rice Krispies Treats Pinwheels!  | MomOnTimeout.com

Slice and serve!

Mac & Cheese Muffins

Oh, how I love homemade macaroni & cheese.  Enter the Mac & Cheese Muffin. These individual sized portions of creamy, cheesy pasta are the perfect solution to satiate your cravings without going overboard. You can eat two of them for dinner with a side salad and was happily satisfied. I think one would also make a perfect side dish to chicken, beef or pork. There’s even spinach in these so you can feel good about getting in some veggies! Feel free to get creative and use any of your favorite cheeses instead!

Mac & Cheese Muffins

yield: 12 MUFFINS


  • 4 c cooked whole wheat or high fiber macaroni
  • 1 T butter
  • 1 T flour
  • 1 c skim milk
  • 1 garlic clove, minced
  • 3 oz sharp cheddar cheese, shredded
  • 3 oz Gruyere cheese, shredded
  • 1 egg
  • 1 egg white
  • 1 (10 oz) package of frozen chopped spinach, defrosted, drained and patted dry (or you could use 1 cup cooked fresh spinach)
  • Salt & pepper to taste


  1. Pre-heat the oven to 400. Lightly mist a 12-cup muffin tin with cooking spray and set aside.
  2. In a small sauce pot, melt the butter over medium heat. Add the flour, mixing it into the butter until thick. Stir in the milk and garlic and raise the temp to bring the mixture to just under a boil. Add the cheese and whisk mixture together until thoroughly combined into a cheese sauce.
  3. Remove the cheese sauce from heat and then mix in the egg and egg white (binding agents) until combined.
  4. In a large bowl, combine the pasta, spinach, cheese sauce, salt and pepper and mix together. Spoon the mixture evenly into the cups of your prepared muffin tin.
  5. Bake for 10-15 minutes until the tops slightly brown. Let cool 5 minutes before removing from muffin tin.


Egg Snowman

I will start my list of recipes for this holiday season with these cute snowmen made of eggs. I used hard-boiled eggs, a carrot and some peppercorns. These snowmen are a very nice addition to your holiday appetizer platter. Oh and this will make eating eggs more fun for your kids as well ;).

Time: 30 min, Prep: 30 min.
Servings: 6                                


  • 6 large hard-boiled eggs
  • 6 small hard-boiled eggs
  • Peppercorns
  • 1 carrot
  • 1 skewer / stick for BBQ
  • uncooked pasta
  • parsley


Peel off the egg shell.  Peel the carrot and cut off the ends. Slice the carrot so that you have 6 round slices from each end that are approximately ½ cm thick.

Egg Snowman Egg Snowman-5 Egg Snowman-6 Egg Snowman-10

Cut off the top and bottom of the eggs.

Stick the BBQ skewer through the eggs to make a hole and remove it. Do the same with the two round slices of carrots.

Egg Snowman-11 Egg Snowman-12 Egg Snowman-13 Egg Snowman-14

Stick the pasta into the two eggs and the carrot slices.

Snap off the extra pasta that is sticking out of the carrot.

Stick the tip of the skewer in the eggs to make small holes for the eyes, nose and buttons. Place a peppercorn in each hole and a small piece of carrot for the nose. Lastly, stick a parsley sprig on the side for the broom.

Egg Snowman-15 Egg Snowman-16 Egg Snowman Egg Snowman

I had a great time making these funny little snowmen :).

Happy holidays!!!

Egg SnowmanEgg Snowman