Healthy Foods to Curb Hunger

Healthy Foods to Curb Hunger
Don't let hunger pangs derail your diet.
Kelli Wilson
oats, avocado, toast, and almonds to snack on when hungry

Hunger pangs can derail a weight-loss program, but the Environmental Nutrition newsletter offers an easy strategy.

Eating foods that are rich in fiber, protein, and healthy fats will make you feel more full, for a longer time.

Healthy Foods that Fill You Up

  • Oatmeal

    Oatmeal is high in soluble fiber, which slows digestion. Research shows that people who started their day with oatmeal ate 31 percent fewer calories at lunch.

  • Almonds

    Almonds and other nuts offer healthy fat, protein, and fiber.

  • Eggs

    Eggs are high in protein and low in calories.

  • Rye Bread

    Rye bread tends to be more satisfying than other breads, perhaps because it is high in fiber.

  • Greek Yogurt

    Greek yogurt is rich in casein protein, which slows digestion.

  • Beans

    Not only do beans offer plenty of nutrients, research shows they can increase fullness by about 31 percent.

  • Avocados

    Avocados lower the desire to overeat by providing healthy monounsaturated fat. They're good sources of fiber, potassium, several vitamins, and healthful fat.

    A new study found that healthy (but overweight) adults felt fuller, and had less desire to eat over the next five hours after adding avocado to their lunch—and only added about 112 calories.

  • Salmon

    Salmon is loaded with protein and omega-3 essential fatty acids. Research shows that eating at least 25 grams of protein with meals helps control appetite and can contribute to weight loss. A 4-ounce piece of salmon provides that amount of protein. 

Sources

“Top foods to boost satiety,” Environmental Nutrition, 2017

“Consuming Half an Avocado During Lunch Can Make an Overweight Person Feel Full Longer...” Loma Linda University Health

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Contributor
The Taste for Life Staff
Tags
weight loss / dieting
diet / nutrition
oatmeal
almonds
nuts
eggs
bread
rye
beans
avocado
salmon
protein
yogurt

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Hoisin-Glazed Salmon

Hoisin-Glazed Salmon
with Broccoli and Rice Noodles
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 10 oz uncooked rice noodles
  • 1 small bunch broccoli, cut into bite-size pieces (approximately [q:1 1/2] cup)
  • 1 Tbsp canola oil
  • 1 lb salmon skinned,* cut into bite-size pieces
  • 2 garlic cloves, minced
  • 2 Tbsp low-sodium soy sauce
  • [q:1/2] cup hoisin sauce
  • 2 Tbsp black or white sesame seeds
Directions
  1. Prepare noodles according to package instructions. Set aside.
  2. Steam broccoli until bright-green and nearly fork-tender, about 4 minutes. Set aside.
  3. Heat oil in a nonstick skillet set over medium heat. Gently add salmon pieces. Cook salmon, undisturbed, until undersides of pieces are brown, about 3 minutes. Flip salmon pieces. Add garlic, soy sauce, and broccoli to skillet. Cook until salmon pieces are completely cooked through, approximately 3 more minutes.
  4. Gently toss salmon and broccoli mixture with cooked noodles. Drizzle with hoisin sauce, garnish with sesame seeds, and serve.
Nutrition Info
638 Calories, 31 g Protein, 75 g Carbohydrates, 4 g Fiber, 23 g Total fat (4 g sat), 973 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B12, C, Phosphorus, [nutrition:4] Vitamin B6, K, [nutrition:2] Vitamin B1 (thiamine), E, [nutrition:1] Vitamin B2 (riboflavin), Calcium, Iron, Magnesium, Potassium, Zinc 

Grilled Salmon Kebabs

Grilled Salmon Kebabs
Prep Time
25 minutes prep + 1 hour soak time for skewers
Number of Servings
4
Ingredients
  • 2 Tbsp chopped fresh oregano 
  • 2 tsp raw sesame seeds 
  • 1 tsp ground cumin 
  • [q:1/4] tsp crushed red pepper flakes 
  • [q:1 1/2] lb boneless skinless wild salmon fillet, cut into 1-inch pieces 
  • 2 lemons, very thinly sliced into rounds 
  • Olive oil spray 
  • 1 tsp pink Himalayan salt 
  • 16 bamboo skewers soaked in water for 1 hour
Directions
  1. Heat grill or grill pan to medium-high heat. 
  2. Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside. 
  3. Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total. 
  4. Spray fish lightly with oil, and season with salt and reserved spice mixture. 
  5. Lightly dust grill with oil. Place fish on grill and cook, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.
Nutrition Info
Per serving: 272 Calories, 34 g Protein, 3 g Carbohydrates, 1 g Fiber, 13 g Total fat (2 g sat, 5 g mono, 5 g poly), 152 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), B3 (niacin), B6, B12, Pantothenic acid, Copper, Molybdenum, Phosphorus, Selenium, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Biotin, [nutrition:1] Vitamin C, E, Folate, Iron, Magnesium, Potassium, Zinc

Grilled Salmon with Peach and Avocado Salsa

Grilled Salmon with Peach and Avocado Salsa
Prep Time
10 minutes/Cook Time: 10 minutes
Number of Servings
4
Ingredients

Salsa:

  • 2 cups peeled and chopped peaches
  • 1 avocado, diced
  • [q:1/2] cup grape tomatoes, halved
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons lime juice

Salmon:

  • 1 teaspoon chili powder
  • 1 teaspoon brown sugar
  • [q:1/2] teaspoon kosher salt
  • [q:1 1/2] teaspoons olive oil
  • 4 (6 to 8 ounce) salmon fillets
  • Lime wedges for serving
Directions
  1. Zest one of the limes. Juice the zested lime to yield 4 teaspoons of juice.
  2. In a medium bowl, combine the lime zest, lime juice, avocado, strawberries, onion, cilantro, and salt to taste. Cut the remaining lime into wedges. Set the salsa and lime wedges aside separately.
  3. Prepare a grill to medium-high heat. Brush both sides of the salmon with oil and sprinkle with salt and pepper. Grill the salmon until just cooked through, about 4 minutes per side.
  4. Serve the salmon hot, with the salsa on top and the lime wedges on the side.
Nutrition Info
593 Calories, 43 g Protein, 109 mg Cholesterol, 16 g Carbohydrates, 8 g Total sugars (1 g Added sugars), 5 g Fiber, 41 g Total fat (8 g sat), 433 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, Vitamin E, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin B2 (riboflavin), Vitamin C, [nutrition:2] Folate, Potassium, [nutrition:1] Vitamin A, Vitamin K, Magnesium, Zinc

Island Seasoned Salmon

Island Seasoned Salmon
Number of Servings
Serves 4
Ingredients
  • 1 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 1 tsp paprika
  • [q:1/2] tsp cayenne pepper
  • [q:1/2] tsp chili powder
  • [q:1/2] tsp garlic powder
  • [q:1/4] tsp onion powder
  • [q:1/4] tsp crushed red pepper flakes
  • [q:1/2] tsp cinnamon
  • 2 Tbsp raw honey
  • 1 Tbsp orange juice concentrate
  • 1 tsp apple cider vinegar
  • 4 (6 oz) salmon fillets
  • 1 Tbsp coconut oil
Directions
  1. In a small bowl, combine all spices. 
  2. In a separate small bowl, whisk together honey, orange juice, and vinegar.
  3. Brush the honey mixture on all sides of each fillet. Then season all fillets evenly with spice mix.
  4. Heat coconut oil in a large skillet over medium-high heat and sear each fillet for 2 to 4 minutes per side or until cooked through.
Nutrition Info
426 Calories, 35 g Protein, 94 mg Cholesterol, 11 g Carbohydrates, 9 g Total sugars (9 g Added sugars), 1 g Fiber, 26 g Total fat (8 g sat), 446 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, Phosphorus, [nutrition:4] Vitamin E, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Vitamin B2 (riboflavin), [nutrition:1] Vitamin A, Vitamin C, Folate, Magnesium, Potassium

Salmon Laksa Curry

Salmon Laksa Curry
Prep Time
30 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil
  • 1 onion, thinly sliced
  • 3 Tbsp laksa paste* 
  • [q:3/4] c plus 2 Tbsp coconut milk
  • [q:3 3/4] c low-sodium vegetable stock, hot
  • 7 oz baby corn cobs, halved lengthwise
  • Salt and freshly ground black pepper
  • 1 lb 5 oz piece skinless salmon fillet, cut into [q:1/2]-inch slices
  • 4 c baby spinach, washed
  • 9 oz medium rice noodles
  • 2 scallions, sliced diagonally 
  • 2 Tbsp chopped fresh cilantro, and 1 lime, cut into wedges, to garnish
Directions
  1. Heat oil in a wok or large skillet. Add onion and stir-fry over medium heat for 10 minutes, stirring, until golden. Add laksa paste and fry, stirring, for 2 minutes longer.
  2. Add coconut milk, stock, and corn and season with salt and pepper. Bring to a boil, reduce heat, and simmer for 5 minutes.
  3. Add salmon slices and spinach, stirring to immerse them in the liquid. Cook for 4 minutes until fish is opaque all the way through and flakes easily.
  4. Meanwhile, put noodles into a large heatproof bowl, cover with boiling water, and soak for 30 seconds, or according to package directions. Drain well and then stir
  5. them into the curry. 
  6. Pour curry into four warm serving bowls and garnish with scallions, cilantro, and lime wedges. Serve immediately.

Baked Salmon with Herbed Omega Crust

Baked Salmon with Herbed Omega Crust
Ingredients
  • 3 Tbsp ground flaxseeds
  • 1 Tbsp whole-grain bread crumbs*
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried rosemary
  • [q:1/2] garlic clove, crushed
  • Zest of 1 lemon, plus 1 lemon cut into wedges
  • 1 Tbsp olive oil
  • 2 salmon fillets, about 5 oz each
  • Sea salt and black pepper
Directions
  1. Preheat oven to 375°. Line a baking sheet with aluminum foil or brush baking sheet with a light coat of oil.
  2. Combine ground flaxseeds, bread crumbs, herbs, garlic, lemon zest, and olive oil in a bowl to make topping, and then season with salt and pepper.
  3. Spread flaxseed mixture over salmon fillets, flesh side up, and place fillets on prepared baking sheet.
  4. Roast in oven for about 8 to 10 minutes, or until crust is golden brown.
  5. Serve with lemon wedges and a salad of mixed greens.
Nutrition Info
410 Calories, 31 g Protein, 10 g Carbohydrates, 5 g Fiber, 28 g Total fat (5 g sat, 11 g mono, 10 g poly), 665 mg Sodium, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), B6, B12, Phosphorus, Selenium, Vitamin C, Pantothenic acid, Magnesium, Biotin, Copper, Manganese, Vitamin B2 (riboflavin), Folate, Vitamin K, Iron, Potassium, Zinc

Grilled Salmon with Strawberry Avocado Salsa

Grilled Salmon with Strawberry Avocado Salsa
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients

Salsa

  • 2 cups peeled and chopped peaches
  • 1 avocado, diced
  • [q:1/2] cup grape tomatoes, halved
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons lime juice

Salmon

  • 1 teaspoon chili powder
  • 1 teaspoon brown sugar
  • [q:1/2] teaspoon kosher salt
  • [q:1 1/2] teaspoons olive oil
  • 4 (6 to 8 ounce) salmon fillets
  • Lime wedges for serving
Directions
  1. Zest one of the limes. Juice the zested lime to yield 4 teaspoons of juice.
  2. In a medium bowl, combine the lime zest, lime juice, avocado, strawberries, onion, cilantro, and salt to taste. Cut the remaining lime into wedges. Set the salsa and lime wedges aside separately.
  3. Prepare a grill to medium-high heat. Brush both sides of the salmon with oil and sprinkle with salt and pepper. Grill the salmon until just cooked through, about 4 minutes per side.
  4. Serve the salmon hot, with the salsa on top and the lime wedges on the side.
Nutrition Info
613 Calories, 48 g Protein, 125 mg Cholesterol, 16 g Carbohydrates, 8 g Total sugars (1 g Added sugars), 5 g Fiber, 40 g Total fat (8 g sat), 450 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, Vitamin E, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin B2 (riboflavin), Vitamin C, [nutrition:2] Folate, Magnesium, Potassium, [nutrition:1] Vitamin A, Vitamin K, Zinc

Pan-Seared Salmon in Red Curry Sauce

Pan-Seared Salmon in Red Curry Sauce
Prep Time
20
Number of Servings
4
Ingredients
  • 1 Tbsp coconut oil, melted, divided
  • [q:1 1/2] tsp red curry paste, divided
  • [q:1 1/2] tsp coconut crystals or honey, divided
  • 4 (6-oz) salmon fillets with skin
  • [q:1/2] cup coconut milk
  • 1 tsp fish sauce
  • [q:1/2] tsp fresh lime juice
  • [q:1/2] tsp grated fresh ginger
  • [q:1/2] tsp minced garlic
Directions
  • Place 2 teaspoons of the oil, 1 teaspoon of the curry paste, and 1 teaspoon of the coconut crystals in a small bowl and stir well. Rub paste onto top and sides of each salmon fillet.
  • Place remaining teaspoon of oil in a large skillet and heat over medium-high heat.
  • Add salmon, skin side up, and pan-sear for 3 minutes. Carefully flip fillets over.
  • Add rest of ingredients and remaining [q:1/2] teaspoon curry paste to skillet. Poach salmon in liquid for 5 to 7 minutes, until center of each fillet just cracks and flakes.
  • Remove fillets and keep warm on a plate covered with foil.
  • Simmer sauce for 3 to 5 minutes, until it has reduced by half.
  • Serve fillets topped with red curry sauce.
Nutrition Info
422 Calories, 35 g Protein, 4 g Carbohydrates, 1 g Fiber, 29 g Total fat, 221 mg Sodium. [nutrition:3] (niacin), B6, B12, and Selenium

3 Sauces for Grilled Salmon

3 Sauces for Grilled Salmon
Ingredients

Mediterranean Tzatziki Sauce

  • 1 cup low-fat, plain yogurt
  • 1 cucumber, peeled, seeded, and finely diced
  • 2 cloves garlic, minced
  • 1 tsp chopped fresh oregano
  • 1 tsp grated lemon zest

Mustard-Dill Slather

  • [q:1/2] cup Dijon mustard
  • [q:1/2] cup mayonnaise
  • 1 clove minced garlic
  • 1 Tbsp chopped fresh dill
  • 1 Tbsp lemon juice

Coconut-Curry Sauce

  • 1 cups canned coconut milk
  • [q:1/2] cup peanut butter
  • 2 tsp red curry paste
  • 2 tsp fresh lime juice
  • [q:1/4] cup chopped fresh cilantro
Directions

Mediterranean Tzatziki Sauce and Mustard-Dill Slather

  1. Combine all ingredients.

For Coconut-Curry Sauce

  1. Stir over medium heat until thick and well blended.
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