Basic tips for getting healthy recipes for healthy eating

Eating healthy means making a commitment to preparing healthy food. But for many of us, the term "healthy meal" brings to mind hassle, effort, and tastelessness. Healthy eating also means picking up a variety of foods from these groups: meat, dairy products, fruits and vegetables, cereals such as bread and pasta. It is essential to limit the amount of fats and sweets. It includes enjoying nutritious food in the amounts our bodies need for best results.

Preparing healthy, healthy foods doesn't have to be a stumbling block to a healthy diet. Plenty of resources exist to help us eat well and transform our favorite foods and recipes into healthier fare.

 

Get more variation recipes by cooking and preparing your own food

In fast-paced culture, the prospect of planning, cooking, and savoring a home-cooked meal can seem daunting. The "quick-and-easy" way of life full of microwaves, fast-food restaurants, and packaged meals easily overshadows the importance of cooking and preparing food the old fashioned way: at home in your own kitchen. Many prepared foods, whether from the drive-thru or a microwave-safe package, can contain a myriad of unhealthy ingredients.

With cooking and preparing your own healthy meals gives you more control over what you and your family are eating. Seeking out a variety of healthy recipes and preparing nutritious meals can help prevent common medical conditions and concerns, and engages your senses in a sumptuous world of flavors, textures, aromas, sights, and sounds! It can also be a wonderful way to bring your family together, while helping you save money.

There are many easy ways to alter recipes so that they are healthier while maintaining their wonderful tastes, flavors, and textures. Some basic tips for making your favorite recipes healthier include:

• Decrease the meat and increase the vegetables called for in stews and casseroles.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta. Cook with less fat by using non-stick skillet.
• Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
• Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
• Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
• Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
• In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soymilk. Also use low-fat cream cheese, yogurt, and mayo.
• Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cutback and then use less and less over time; you'll hardly notice the difference.
• You can also use fat substitutes like prune purees and applesauce in baked goods.
• Use fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by one-third to one-half.
• Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
• Try salsa on a baked potato or salad rather than high-fat dressing or butter.

Source: www.helpguide.org

Kale Chips

This is an idea that has been floating my head for awhile- I have had a few friends tell me about the idea and I have seen it a few times in cookbooks or cooking sites, and well, I am just now getting around to posting it! It's super easy, takes little effort, and is an easy way to incorporate dark green veggies into your diet- NOT TO MENTION that my child ate almost the whole plate herself- they have the crunch and crispy flavor of a potato chip- your little ones will probably like it too!

Raw Kale with Grape Seed Oil and Sea Salt

Baked Kale or "Kale Chips!"

Ingredients:

1 bunch kale, rinsed & patted dry

2 TBSP grape seed oil

1/2 tsp sea salt

Directions:

I rinsed my kale then chopped it into 3 inch pieces (you can chop or tear it) then I through mine in my salad spinner. I removed the tough stems before putting them in a bowl with the oil and salt. Toss them well and then lay them on a cookie sheet to bake for 20 minutes on 325. Bake them for 12ish minutes, then with a pair of tongs, turn them over and bake for another 8- 10 minutes until the edges are browned and the leaves are crispy. Serve them immediately as an appetizer or a side, they don't stay crunchy for too long, so gobble them up quick!

Fruit, Granola, and Yogurt Parfait

Here's what my Valentine concocted for me this year, it was quite tasty and pretty cute, way to go Honey! Thanks for sharing YOUR recipe with ME!!!! (he found it himself, I was quite impressed!)

Granola:

1 cup old fashion oats

1/2 cup shredded coconut

1/2 cup sliced or slivered almonds

3 TBSP oil or butter (if butter, melt it first)

2 TBSP honey

Fruit:

8-10 strawberries, diced

1/2 cup blueberries

1/2 cup pineapple, diced

or substitute any of the above with raspberries, blackberries, bananas, or more!!!

2 cups plain yogurt

Directions:

Preheat your oven to 350, mix all your granola ingredients together and spread them out on a cookie sheet baking for 18- 20 minutes until golden brown. Remove immediately from the cookie sheet (so it doesn't keep cooking) and put it in a bowl. Mix your fruit up and scoop it into the bottom of a glass parfait dish or tall glass, then continue to layer it with yogurt and the granola as much as you would like. This recipe will make approximately 4 servings.

And if you need some cheering up in the kitchen or a little giggle.... this story should do the trick!

My sweet husband wanted to surprise me and make me this for breakfast, but ran into a little snag if you will, when he realized he shouldn't have pre-cooked the oatmeal for the granola!!! In his defense he did show me the recipe which DID say "1 cup oatmeal" instead of a more accurately "1 cup oats"... so he had to dump the first batch and start over for round #2... what a trooper! (And yes, he gave me permission to share the story and the picture!! )

Check out batch #1:

Superbowl Snack

Bean Tacos (or Burritos or Nachos)

I posted this recipe about a month ago but didn't have a picture to go with it... so here's the new updated post! I am actually going to make this for the Superbowl this weekend! It is so, so good and only takes about 15 minutes to make!!! I am going to serve it in a bowl along with corn chips and let people snack on it like a dip- it's healthy and filling and will be the newest addition to my Superbowl cravings!

Here's another great recipe, super easy, passed on to my from my sister. Honestly, this meal has such little prep and comes together so quickly it's a great last minute choice. You can prepare your own beans from scratch (by soaking them over night and boiling them the next morning) or you can used canned.

Ingredients:

2 cups cooked pinto or black beans

1 green bell pepper, chopped

1 cup salsa (I used Trader Joe's chunky jarred salsa)

1/2 cup onion, diced

1 cup frozen corn

1 tsp cumin

1 tsp fresh cilantro, chopped

corn tortillas

Directions: Chop and dice your onion and green pepper, throw them in a pan with a little grape seed oil and saute them for about 3-4 minutes. Then add in your beans, salsa, cumin, and corn. Stir and cook for about 3 more minutes. Remove your pan from the heat, add your chopped cilantro, give it a final stir and scoop a portion into a warmed tortilla! Easy as can be and as tasty as all get out!

*** Make sure you use a salsa that you like, jarred works better than fresh, but use your favorite because it will make or break the recipe. Also, this makes great left overs "nacho style"- scoop it up with a crunchy tortilla chip for your lunch or a quick snack!

Roasted Veggies & Linguine with Optional Chicken

I found the original recipe for this in my Vegetarian Times Magazine this month, but I adapted it a bit and added some "optional chicken" for some protein. In the magazines Valentine's addition they recommended making this dish for the official LOVE Day because it brings the fire (with the red pepper flakes) and the romance (with the white wine), so make it for someone you love... or for yourself- you'll love it too!

Ingredients:

Grape Seed Oil (or Olive Oil)

2 cups mushrooms, sliced

1 bunch asparagus, chopped in 2 inch pieces

1 small onion, coarsely chopped

2 TBSP grape seed oil

2 cloves garlic, minced

1/4 tsp red pepper flakes

2 cups cherry tomatoes

1/2 cup white wine

1/4 cup chicken broth

1/2 cup basil, torn * optional, can make it without

pasta, whole wheat or brown rice ( I used 1/2 a package of Trader Joe's Whole Wheat Linguini)

Directions:

Pretty easy recipe, room for sloppy measuring and variations, so feel free to use what you have on hand and modify where you need to. First, bring your water to boil for your pasta and cook noodles per directions on the pasta package. Next, chop your asparagus, onion, and mushrooms and toss them in a bowl with some Grape Seed oil and red pepper flakes. (the original recipe called for 1/2 tsp pepper flakes, so if you like it hot, add more- I thought it was plenty spicy with 1/4 tsp). Spread the veggies on a roasting pan lined with parchment paper and bake at 400 for 12 minutes. Then add the tomatoes to the pan and let them roast for another 7-9 minutes until veggies get to your preference (the tomatoes will burst open and start to shrivel). Remove them and scoop them into a bowl. If you choose to add chicken, add some grape seed oil and a garlic clove to a frying pan and brown some chicken tenders. Remove them from the pan, and cut them into bit size pieces. Then drain the pasta and add to the bowl with the veggies and the chicken. Add everything pack to your frying pan, pour your wine and chicken broth in and use some s & p, mix everything up and let simmer for a 5 minutes, turning frequently to mesh all the juices and flavor. Serve up solo!

Delicious Raw Broccoli Salad

Finally A Broccoli Salad with NO MAYO!!!

I have to confess, broccoli isn't my favorite veggie even though I really wish it were because of its great health benefits. If I were really honest, I would 'fess up and tell you, it's in the bottom 3 of my favorites. BUT there is hope on the horizon, I concocted this new recipe that I love so much, I think I could make it once a week!

Ingredients:

3 crowns of broccoli, chopped

1 Granny Smith Apple, chopped

1/2 cup sunflower seeds, toasted

1/2 cup raisins

1/4 of a red onion, diced really small

Dressing:

1/4 cup Balsamic Vinegar

1/4 cup Olive Oil

2 TBSP brown sugar

2 tsp Tarragon Vinegar

1 lemon, juiced

Directions:

Prepare all your ingredients by washing and chopping them where needed. I used raw sunflower seeds, so I toasted them on the stove top by adding a 1/2 tsp Grape seed oil in a skillet with the sunflower seeds. I continually turned them until they were toasty brown and added a sprinkle of sea salt to them.... they were so YUMMY! Then I made the dressing, whisked it together and poured it over top, tossed it and served it immediately. This salad doesn't do well to serve it the next day because the apples get mushy, so eat it right away!

Quick Frittata....

I modified this weeks recipe from Abundant Harvest Organics Newsletter, and used this frittata as a dinner option this week- with leftovers for lunch or breakfast. It was really simple, fresh, and easy to prepare- and a great way to pack a lot of veggies into one meal!

Ingredients:

1/2 onion, diced

1 clove garlic, minced

1 red bell pepper, diced

1 crown broccoli, chopped

6-8 mushrooms, diced

2 huge handfuls fresh spinach, chopped

10 eggs, beaten

1/4 tsp sea salt

1/8 tsp pepper

1/2 cup cheese, parmesan or cheddar

**The original recipe called for sausage (cooked & diced) and for cheddar cheese as well, I opted for no sausage and to use parmesan, but you could really use a lot of different variations with this recipe.

Directions:

Preheat your oven to a low broil. In a large oven proof skillet, heat 1 TBSP grape seed oil and saute your garlic and onion for 2 minutes. Add all your veggies and let them cook for about 3-4 minutes. In a separate bowl, beat your eggs and add your s & p and your cheese. Mix well and pour into skillet, stirring everything around to get it all mixed up. Then let is sit until the bottom begins to cook (you will see the egg starting to solidify around the edges of the pan) lift up the sides and let the uncooked egg drain to the bottom of the pan like you would an omelette. Then, put the whole skillet into the oven (on LOW broil) and let it cook for 5-7 minutes making sure it doesn't burn on top, it will get a toasty brown. Remove, let it rest for a few minutes, cut and serve in wedges for any meal of the day!

The Comfort of Lasagna

The temperature has been down right chilly here, and the snow keeps on blowing... my nice professional long black wool coat has been put back into the closet and replaced with my crazy warm BRIGHT RED ski coat... not so subtle I know... but darn warm. A hat is always required, and gloves are of course a must. *sigh* I am far from being any form of stylish this time of year. Yeah... you should have realized I'm one of those comfort over style girls... what shoes am I wearing you may ask? Certainly not a cute little trendy pair of "boots"... I use quotes because really most of these "boots" wouldn't last 5 seconds in this weather... I've got on sh*tkicker boots for sure... and they keep my feet happy and warm :)

I digress... either way you come from style wise, this lasagna will warm you up just right for dinner. You can make a batch, eat half, and freeze the other half, it keeps great, and packs up perfect for lunch time as well... although you might want to pack it up in a larger container than this one...



Turkey and Spinach Lasagna (or Mushroom and Spinach Lasagna for the veggies)
by steph chows

In a large pan with a little olive oil brown up
1 lb 99% lean ground turkey (or to make it vegetarian friendly, 1 lb of chopped mushrooms)

Once cooked through add in
1-2 cups frozen spinach
Set aside

In a medium bowl mix together
15 once container fat free ricotta cheese
1/2 cup lower fat parmigiana cheese
1/3 cup skim milk
1/2 cup freshly chopped flat leave parsley
1 cup fat free mozzarella shredded
salt and pepper to taste

You will also need:
26 once jar diavola tomato sauce (or other spicy sauce)
1/2 cup part skim mozzarella shredded (use this as the top layer... it melts better)
whole wheat lasagna noodles

First pour a little sauce into the bottom of a 9x13 pan. Top off with a layer of whole wheat lasagna noodles. Then add half of your turkey spinach mixture. Next spread a 1/3 of your sauce over top. Then do a layer of your ricotta mixture. Now do your next layer of noodles going in the opposite direction (if you went long wise first, go across the short way now) this helps hold everything together better when you slice it up! Then put the remainder of your turkey/ 1/3 of the sauce and remainder of the ricotta on top. Put on one more layer of noodles and sauce, and top with your park skim cheese!

Bake at 350 for around 45 minutes.

Spicy Eggplant

This was so yummy, I could have eaten the whole dish! This recipe tops the charts, I am sure you will love it... the pictures don't do it justice! It is fast and easy to make, it maybe took me 15 minutes!! Great flavor and some spicy kick to heat things up. Serve it over a bed of brown rice.

Ingredients:

1 large eggplant, chopped

1 bell pepper, chopped

1/2 red onion

3 cloves garlic

3 TBSP soy sauce

3 TBSP rice vinegar

1/4 - 1/2 tsp red pepper flakes

3 TBSP grape seed oil

Directions:

Heat your grape seed oil in a hot frying pan with your red pepper flakes (I used 1/2 tsp and it was pretty spicy, next time I would use 1/4 tsp- but if you are a lover of spice, heat it up to 1/2). After that has a minute to heat up, add your chopped eggplant and let it cook for about 3-4 minutes, turning it every minute or so. Next add your chopped bell pepper and onions and minced garlic cloves and cook that for another 3 minutes, turning it as well. Last add your seasonings. Let it simmer for 5 minutes and either leave on low or remove from heat until serving. I let mine sit for about 30 minutes before eating, and everything was really well marinated and juicy... umm umm!

Quinoa, Chicken, & Veggie Pilaf...

Ok, so here's what I do when I don't feel like a lot of prep (or brain effort) but still what a good meal loaded with protein and lots of yummy veggies. Quinoa (pronounced KEEN-WA) is a great staple to have on hand- it's packed with protein, calcium, and iron plus it cooks quickly! At the end of the week, I pull out whatever veggies are left, saute them, and throw them in this dish. It's different every time, but easy all the time!

Chicken pieces browning

Sauteing vegetables; red pepper, onion, & garlic

Everything combined in one skillet before adding it to the quinoa...

Ingredients:

3 cups chicken broth

1.5 cups quinoa

2 cloves garlic

1/3 onion (use what you have)

1-2 chicken breasts

veggies of your choice; I have used these combinations:

• red pepper, brocholi, red onion, chicken
• mushroom, snowpeas, yellow bell pepper, green onion chicken
• carrots, celery, onion, left over turkey pieces

Directions:

In a large skillet, add your chicken broth and quinoa, and let comet to a boil while you prep everything else. Once it reaches a boil, reduce heat and let simmer 10-12 minutes. Wash & dice you veggies (if you are adding chicken, wash & dice that too and brown it in a separate pan, seasoning it with s & p and some garlic powder). Once all your veggies are chopped, add a TBSP of grape seed oil into a hot pan, add your veggies & garlic and let sautee for about 3-4 minutes. At this point, hopefully your quinoa will almost be done cooking, so add your veggies and chicken, stir altogether, cover and let cook for another 4-5 minutes. Add any seasoning you prefer, or leave it as it is with its light flavor and yummy vegetable taste.

*** Lots of times people give me feedback in person, so I will try to pass it on when I remember to add it to the post. A recommendation for this dish was to serve it with Soy Sauce or Bragg Liquid Aminos if it is to bland for your pallet.

Spinach and Green Apple Salad

Ingredients
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon Dijon mustard
Salt and freshly ground pepper
5 ounces baby spinach leaves (about 5 cups lightly packed)
1 Granny Smith apple

Directions

1/3 cup walnut pieces, toasted in a dry skillet over a medium-high flame until fragrant, about 2 minutes

In a small bowl whisk together the oil, vinegar and mustard. Season with salt and pepper to taste.

Toss the spinach with the dressing until evenly coated then divide the spinach among 4 serving plates.

Core the apple and slice it into matchsticks. Sprinkle a quarter of the apple pieces on top of each salad. Follow with the walnut pieces. Serve immediately.

Per Serving:

Calories 155; Total Fat 13 g; (Sat Fat 1.5 g, Mono Fat 6 g, Poly Fat 5.5 g) ; Protein 2 g; Carb 10 g; Fiber 3 g; Cholesterol 0 mg; Sodium 88 mg

Chicken Piccata with Pasta and Mushrooms

Ingredients
6 ounces whole-wheat angel hair pasta
1/3 cup all-purpose flour, divided
2 cups reduced-sodium chicken broth
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
4 chicken cutlets (3/4-1 pound total), trimmed
3 teaspoons extra-virgin olive oil, divided
1 10-ounce package mushrooms, sliced
3 large cloves garlic, minced
1/2 cup white wine
2 tablespoons lemon juice
1/4 cup chopped fresh parsley
2 tablespoons capers, rinsed
2 teaspoons butter

Directions

Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; keep warm.

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Indian Spiced Omelette

Ingredients:

1 tablespoon olive oil 1 small onion, finely chopped 1 teaspoon garam masala 1 teaspoon curry powder pinch of salt 1 medium tomato, finely chopped 1/2 cup (75g/2 1/2oz) fresh or frozen peas 1/2 green chilli, seeded and thinly sliced 4 eggs, lightly beaten 2 tablespoons chopped fresh coriander (cilantro) plain yoghurt, to serve tomato chutney, to serve

Method:

1. Heat the oil in a large fry pan over medium heat. Add the onion and cook for 3-5 minutes or until golden. Add the garam masala, curry powder and salt and cook for 1 minute or until fragrant. Add the tomato, peas and chilli and cook for 3 minutes or until the tomato is soft.
2. Whisk together the eggs and coriander. Pour into the pan and cook over medium heat for 3 minutes or until the egg starts to set. Lift up one edge of the egg to allow any uncooked egg to run underneath. Continue cooking until just set.
3. Transfer the pan to a grill preheated to medium and cook until the omelette sets.
4. Serve wedges of the omelette topped with yoghurt and tomato chutney, and serve with toast. Serves