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Simply Delicious

Author: Oksana Aron, MD Source: Weight Loss NYC Aug 7, 2024

Light and Flavorful Vegetarian Burritos

Style them as you wish!

Imagine delicious vegetarian burritos with colorful toppings, garnished with cilantro, and a side of salsa and avocado slices.

Here’s a simple vegetarian burrito recipe with each serving under 200 calories you can adapt to items and seasonings you prefer or have in your cabinet at home. Tortillas come in many kinds, you can even go lower carb by swapping as a lettuce wrap.

Vegetarian Burrito
Veggie Burrito variation

Ingredients (with Calories)

  • 1/2 can of black beans (122.5g, 110 calories), drained and rinsed
  • 1/2 cup of cooked quinoa (92.5g, 111 calories)
  • 1/2 red bell pepper (74.5g, 23 calories), diced
  • 1/2 small red onion (50g, 20 calories), diced
  • 1/2 teaspoon of olive oil (20 calories)
  • 1/2 teaspoon of cumin
  • 1/2 teaspoon of chili powder
  • Salt and pepper to taste
  • Juice of 1/2 lime
  • 2 tablespoons of chopped fresh cilantro
  • Whole wheat tortillas (approx. 60 calories per tortilla)
  • Optional topping ideas: salsa, avocado slices, Greek yogurt

Recipe Instructions

  1. In a skillet, heat olive oil over medium heat. Add the diced red bell pepper and red onion. Cook until softened, about 3-4 minutes.
  2. Add the black beans, cooked quinoa, cumin, chili powder, salt, and pepper to the skillet. Stir well to combine and cook for an additional 2 minutes.
  3. Remove the skillet from heat and stir in the lime juice and chopped cilantro.
  4. Warm the whole wheat tortillas in a separate skillet or microwave.
  5. Divide the bean and quinoa mixture among the tortillas, and add any optional toppings of your choice.
  6. Roll up the burritos, tucking in the sides as you go.
  7. Serve the vegetarian burritos warm and enjoy!

Nutritional Information (per serving)

  • Calories: Approximately 180-200
  • Protein: 7-10g
  • Fiber: 4-6g
  • Fat: 5-7g

We hope you enjoy this light version of the vegetarian burritos that are under 200 calories per serving! Let us know if you need any more suggestions.

Expert Weight Loss Guidance

Develop new possibilities with physician supervision:

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and start your medical weight loss program today.

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Michelle Kwan Bean Salad Recipe

Author: Oksana Aron, MD Source: Weight Loss NYC Mar 7, 2024

Diet DIY

You don’t need to be a chef to whip up easy meals like veggie stir fry in minutes. In fact, there are so many simple recipes you can innovate from core concepts and make them your own with your choice of ingredients and favorite spices. Make them once or many times, for one meal or pack them to go for work lunches or fun picnic fare.

Vegetable Stir Fry
Recipe Inspirations

Olympic Proportions

Skating legend @michellewkwan shared her favorite Bean Salad recipe on instagram recently:

I love a bean salad … it’s an easy meal that you can have you’re on the go … I also love throwing in the random vegetable that’s alone in the fridge. And it’s perfect when you have some extra quinoa or even bow tie pasta leftover.

Michelle’s Recipe

Many ways to vary this recipe, so can use this as a gentle guide.

Salad Ingredients:

  • 1 16oz can black beans
  • 1 16oz can chick peas
  • 1 avocado
  • 1/2 - 1 red onion
  • 1 green pepper
  • 1/2 cup chopped parsley
  • 1 cup cooked quinoa

Instructions:

Mix ingredients into a bowl. Add italian dressing or seasoning of your choice, such as her own balsamaic vinaigrette

Balsamic Vinaigrette (optional)

  • 2 tablespoons honey
  • 1 tablespoon dijon mustard
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon freshly crushed black pepper finely ground
  • 1 large garlic clove minced
  • 1/4 cup balsamic vinegar
  • 1/2 cup chopped parsley
  • 3/4 cup extra virgin olive oil

Prep Time: 15 minutes
Cook time: 15 minutes
Yield: 1 salad
Tags: Vegan, Vegetarian friendly

Nutrition:

calories, grams fat

Comments

3468 Likes

Visitor comment: That sounds very good and healthy! Quinoa sounds good but I think I’d also enjoy it with brown basmati rice. Thank you for sharing!

More Weight Loss Ideas

More recipe ideas from this blog.

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Keto Bread Recipe

Author: Oksana Aron, MD Source: Weight Loss NYC Feb 28, 2024
Buns of Fiber

Trying to cut back on bread is challenging, here is a fun a simple recipe you can try and adapt to suit your needs. Psyllium fiber is a soluble dietary fiber with clinically demonstrated health benefits.

Enjoy! -

Use of psyllium in the diet for three weeks or longer often lowers blood cholesterol levels in people with elevated cholesterol, and can lower blood glucose levels in people with type 2 diabetes. Use of psyllium for a month or longer may produce a small reduction in systolic blood pressure.

Fiber is good for you because it is not absorbed, instead helps move food through your digestive system and other health benefits.

Ketogenic (Keto) Bread

ketogenic bread
Ketogenic bread is low-carb

Versatile low-carb, gluten-free, keto bread featuring psyllium fiber can also be used for BBQ hot dog or hamburger buns or even for garlic bread.

Yield: 6 rolls

Ingredients

  • 1.25 cups (5 oz) almond flour
  • 1/3 cup (1.75 oz) ground psyllium husk powder
  • 2 tsp baking powder
  • 1 tsp sea salt
  • 2 tsp cider vinegar
  • 3 egg whites
  • 1 cup water
  • 2 tsp sesame seeds optional topping

Instructions

Preheat oven 350°F (175°C); also boil the water.

  1. Place dry ingredients in a bowl; Add vinegar and egg whites, mix.
  2. Add the boiling water, blending with a hand mixer for 30 seconds. Dough should remain thick.
  3. Shape dough into 6 rolls. (Tip: Apply a little olive oil to hands first.)
  4. Place on a greased baking sheet. Top with optional sesame seeds.
  5. Bake on lower rack in the oven for 50–60 minutes; rolls should be a bit firm on bottom.
  6. Top and serve as wish.

Prep Time: 15 minutes, Cook time: 1 hour

keto buns baking in the oven
Fresh-baked low carb buns

Nutrition per bun: 165 cal, 12g fat, 2g net carbs

Keywords: Bread, Low-Carb, Wheat-free, Breads, Gluten-Free Low Calorie Diet

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Roasted Butternut Squash Soup

Author: Oksana Aron, MD Source: Weight Loss NYC Nov 14, 2023

Tis the Seasoning

[H]earty fall recipes make for a delicious autumn [treat] or Thanksgiving dish. …easy to prepare and packed with fiber, antioxidants, vitamins, and minerals—essential nutrients that boost the immune system, improve heart health, and reduce your risk for chronic disease.
butternut squash soup
Recipe Inspirations

Simple Butternut Squash Soup

Autumn is a special season with hearty options for your table. Quick and easy butternut squash soup! 165 cals/bowl. Vegan soup suitable for low fat and other diets.

Prep: 15 minutes, Cook: 1 hour, Yield: 3 cups

  1. Preheat oven to 425. Prepare a baking sheet with foil and light oil.
  2. Cut squash in half lengthwise, keeping the skin on. Scoop out seeds, optionally saving a few for roasted garnish.
  3. Lay halves face down on baking sheet along with any seeds. Accompany with lighty chopped carrots and onions. Bake for 30 minutes.
  4. Remove seeds, carrots and onions, bake the squash for another 30 mins or unti soft enough to scoop.
  5. Scoop out squash into bowl, discard skin. Mash the squash then move to a blender along with the carrots and onions.
  6. Blend on high - add 2 cups of water and seasonings (see ingredients)
  7. Pour into a soup pot to stir and warm up before serving. Add roasted seeds for garnish.

Ingredients: One butternut squash, 3 medium carrots, 1/2 medium onion, 2 cups water, Seasonings: 1/4 tsp white pepper, 1/4 tsp cumin, 1/2 tsp paprika, 1/2 tsp garlic powder

Nutrition:165 calories, 4 grams fat, 3 grams protein, 20 grams carbs

👩‍🍳 View more recipes on our blog, or on our website.

Weight Loss Nutrition

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com to learn more about her medical weight loss program and how it may benefit you.

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Keto Pizza #Recipe

Author: Oksana Aron, MD Source: Weight Loss NYC Feb 23, 2022

Ketogenic Pizza

Came across this gem, a nice spin on pizza dough, topped with a traditional pizza sauce.

ketogenic pizza recipe
Pizza with Broccoli & Chicken

New Twist on Dough

Ketogenic twist on classic pizza dough, topped with sauce and more to suit. Make, bake and enjoy.

Double boil or microwave the mozzarella to soften it for the dough blend, whereas the sauce need not be heated, the pizza will all be baked along with whatever toppings you like. Prepare the dough on parchment paper.

Dough

  • 4 tbsp Parmesan cheese
  • 2 tbsp cream cheese
  • 2 cups mozzarella shredded & melted
  • 4 tbsp almond flour
  • 1/2 tsp baking powder
  • 1 tps italian seasoning
  • 1 egg whisked

Sauce

  • 1 cup tomato sauce
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1-1/2 tsp oregano

Toppings

Reddit user pietyp shared this recipe; Toppings whatever you like … mine was rotisserie chicken chopped up with mushrooms broccoli and red onion. [See photo] I did use some almond flour when forming the base just to give that semolina-look. It was honestly perfect. Definitely recommend..

Healthy Recipe Ideas

Find more recipes on our blog via keyword: recipe, or visit website.

Sources: Reddit u/pietyp photo and recipe

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Veggie Boats #fun #healthy #recipe

Author: Oksana Aron, MD Source: Weight Loss NYC Dec 7, 2021

Ahoy! Ahoy! ⛵

Enjoy this simplest of “recipes” we think all ages will enjoy.

Recipe? We don’t need no recipe…

Just find the veggies and dips you like and have at it!

veggie boats
Instructions: Gather veggies and spreads (here we used hummus) and some toothpicks. Hollow out vegetables and cut off the bottoms so they can lay flat. Assemble the boats with toothpicks and sail shapes as desired. And that’s it!

Seasonal fun, for all seasons

We loved this find just had to share with you as an all purpose healthy party snack, or anytime, nobody is watching, right? Have fun creating your own flavorful fleet!

animated veggie boats

Choose healthy meals, or make more at home

View more recipes on our website or blog.

Learn more about healthy dieting and safe weight loss with Dr. Aron.

Source: Oh Happy Day, https://ohhappyday.com/2012/05/veggie-boats/

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Vegetarian Treat

Author: Oksana Aron, MD Source: Weight Loss NYC Jul 17, 2020

Tasty Tofu Marinade

Tofu is vegetarian soy protein.

Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time

Ingredients

16 ounces block firm, extra firm, tofu, fresh or frozen/thawed

Asian Marinade

2 T reduced sodium soy sauce

2 T rice vinegar (or balsamic or cider)

1 T honey or brown sugar

1 T vegetable or sesame oil

Lime Marinade

1/3 C Reduced sodium soy sauce

1/3 C lime juice

1 T vegetable or sesame oil

Instructions

  • Prep
    1. Press water out of the tofu (see below)
    2. Cut tofu into desired shape: Triangles, cubes, slices or sticks.
    3. Mix marinade of your choice into a bowl, and add the tofu shapes.
    4. Marinate tofu for at least 30 minutes.
    5. Prepare a baking sheet with foil for baking.
  • Cook
    1. Preheat oven to 350 degrees.
    2. Drain the marinated tofu and place onto the baking sheet.
    3. Bake until tofu is firm and lightly browned, about 30 minutes.
    4. Turn pieces once during baking.
    5. Enjoy!

This low fat, vegetarian dish yields about 2-3 cups. Refrigerate any leftovers within 2 hours.

Nutrition facts: 100 calories per 3 oz, 6 g fat (0 saturated/trans)

How to Press Tofu

Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well — use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.

Steps

To press fresh medium to super-firm tofu, apply gentle, steady pressure.

  1. Place tofu between layers of folded paper towels or clean dish towels on a plate.
  2. Cover with another flat plate to help distribute the weight.
  3. Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
  4. Let the tofu sit for 30 minutes or longer. Replace towels if needed.
  5. Cut the tofu into desired pieces and use or freeze.

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