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Free Foods - enjoy!

An important key to successful weight loss and weight maintenance is finding ways to avoid feeling hungry, getting bored and managing the desire for snacks.

'Free foods' are a great way to help you achieve this as they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

Using 'free foods' (and some creativity) you can prepare a 'guilt free' tasty snack or small meal to be enjoyed between meals or to accompany a KicStart™ shake or soup.

The free food and drink tables below provides a practical guide on 'free foods'.

Although 'free foods' are healthy for you, it doesn't mean they can't taste great too. Check out our range of delicious 'free food' recipes in the Recipes and Ideas section of your HWFL Week by Week Guide Book or (veiw).

Tip - prepare and refrigerate some of the recipe ideas ahead of time so they can be quickly accessed and easily enjoyed as needed.

You will notice that most fruit is not listed on the free food table. Whole pieces of fruit (not fruit juice) are an important part of a long term healthy maintenance diet, however they do contribute to your overall energy intake.

Try to eat only 'free food' fruits in Phase 1 of your HWFL program to achieve the best possible weight loss.

'Free food' - vegetables

Any combination of 'free food' vegetables can be eaten on their own, made into a hot or cold salad, made into a soup or dip, or dry roasted (view)

alfalfa sprouts

carrot garlic radish

artichoke hearts
(fresh or in brine)

cauliflower ginger silver beet

asian greens

celeriac green beans spinach
asparagus celery kale spring onions
bamboo shoots chinese mixed veges leeks squash, button

bean sprouts

choko lettuce swede
broccoli cucumber mushrooms tomato (fresh or tinned)
brussel sprouts dill pickles onion
(spanish, brown or white)
water chestnuts
cabbage eggplant peas / snow peas watercress
capsicum (green, red or yellow) fennel pumpkin zucchini
 

'Free food' - fruit 

Note: 2 whole pieces of fruit (not fruit juice) are an important part of a long term healthy diet, however they do contribute to your overall energy intake.

For general snacks and adding variety to KicStart shakes the following ‘free food’ fruits can be used freely. 

blueberries / blackberries (fresh/frozen)
lemon / lime
passionfruit
raspberries (fresh/frozen)
rhubarb
strawberries (fresh/frozen)

 'Free food' - drinks

water sparkling mineral water
fruit infused water plain mineral water
herbal teas vegetable juice
miso ** tomato juice
soda water ** soup
made from free vegetables
tea or coffee with a dash of milk  

** Enjoy sparingly being mindful not to over consume on sodium

 'Free food' - condiments

pepper low sodium soy sauce **
herbs (dry or fresh) balsamic vinegar
spices vinegar
horseradish sweet pickles
Worcestershire Sauce™ ** mustard

 ** Enjoy sparingly being mindful not to over consume on sodium

 Some 'free food' snack suggestions

vegetable dip (homemade using free veges above) vegetable sticks
salsas soups made from free vegetables
diet jellies **  

Free Foods don't have to be boring!

Whilst free foods are great for you, it doesn't mean they can't taste great too.

Some of the delicious 'free food' recipes that can be found in the recipe section of your Week by Week Guide book include:

Soups:

  • Zucchini and basil soup (view)
  • Roasted tomato soup (view)
  • Pumpkin soup (view)

Salads and side dishes:

  • Warm Asian salad (view)
  • Baby spinach and balsamic salad (view)
  • Tri-colour coleslaw (view)
  • Ratatouille (view)
  • Cauliflower mash (view)
  • Fennel and baby bean salad (view)
  • Roasted italian style vegetables (view)

Snacks and entertaining:

  • Roasted semi-dried tomatoes (view)
  • Spicy eggplant dip (view)
  • Balsamic garlic mushrooms (view)
  • Soy and sesame mushrooms (view)
  • Quick ‘n’ easy salsa (view)
  • Roasted or BBQ vegetable kebabs (view)

Drinks:

  • Berry nice ice blocks (view)
  • Ginger, berry and lime punch (view)

Dessert:

  • Warm berry compote (view)
  • Robyn’s rhubarb and raspberry delight. (view)