Q. My husband and I are eating healthy and was wanting to know what kind of recipes you have that are delicious that are healthy? Also, what kind of snacks or other healthy ideas do you enjoy? Thank you!!!
A. Ways that helped me to a healthy lifestyle way of eating:
Nutritious foods that are high in nutrients and low in fat and sugar (no sugar, if possible).
Substituting sugar and oil (partially, depends on the recipe) by using applesauce and pureed fruits in baked goods.
Eating veggies as the main dish and lean meats (including beans), fish and chicken (very little red meat) as a side dish.
Eating whole wheat rice, pasta and breads is good as a side dish or as part of the main dish, as long as it is not high in fat, but is high in fiber. Lots of times, breads and pasta will say its wheat when it isn't whole wheat; something to watch out for.
Eating 3 meals plus 2 snacks a day is good.
Staying away from fast foods and tv dinners laden with fat and sugar.
Staying away from mayonnaise, in sandwiches or salads especially, use mustard instead. For dips and salads, use non fat to low fat yogurt. Or used tomato based dressing or dip (like salsa)
Use monosaturated fats like olive oil, not polyunsaturated or saturated fats.
Key is finding what kinds of foods you like; going to the American Heart Association website as a guideline.
Then looking at recipes that appeal to you.
I made a binder, with plastic sheet pocket protector page with index pages (salads, meats, side dishes, desserts, etc.). I’d try the recipe, if it’s good, it stays, if not, its tossed.
Tuna cakes
1 can tuna, drained (I like the one packed in water)
1/4 tsp Dijon mustard
1/4 cup bread crumbs (I use leftover whole wheat bread and grind it up in the food processor)
1 egg (or 1/4 egg substitute)
onion (optional)
Mix together, using pie plate with crumbs in it (2 inchs thick or more), make 4 to 6 patties, (or one big one if you want a big tuna burger sandwich), cover each one with the crumbs.
Place in preheated, oiled pan.
Brown on one side then flip it, to brown on other side.
-----
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
OR
Frozen pepper stir fry, thawed (red, yellow, green pepper slices and onion slices, available in the freezer section at the grocery).
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Note:
How to keep them from falling apart. Rinse the black beans and dry them off before mashing them. Use the food processor for the onion, garlic and pepper mixture and then strain juices through a fine strainer to remove any excess water. Put back in food processor.
Blend everything in the food processor, beginning with onions, peppers, and garlic, bread crumbs, eggs and spices and then the beans last.
Note: Put a little oil on your hands when shaping the patties to prevent sticking.
Divide mixture into four patties. (Made them smaller, ended up with 6 and served them with a "dipping sauce" salsa.)
For Grilling: Freeze patties and grill them frozen.
Directions
For grilling: Preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.. Place patties on foil, and grill about 8 minutes on each side. If baking,
For Oven Baking: Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Place patties on cookie sheet, and bake about 10 minutes on each side.
----
Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:
2 or 3 Tilapia filets
1 egg
about 1/2 c milk
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs
Preheat over to 400. Cut the fish (or chicken) up into bite size pieces. Put the bread crumbs, salt, pepper, and parmesan into a ziploc bag. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl.
Take the nuggets out of the milk/egg mixture a few at a time and drop into the bag. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil). Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken. They are good!
----
Applesauce Oatmeal Cookies (Low Fat and Moist)
Total Time: 1 hr
Makes: 3 1/2 dozen
Ingredients:
1 1/2cups all purpose flour
1tsp. baking soda
1 1/2tsp. ground cinnamon
1/2tsp. salt
1/4tsp. ground nutmeg
3/4cup firmly packed brown sugar
1/2cup Splenda
1/4cup margarine, softened
3/4cup applesauce (unsweetened)
1/4cup egg substitute or 1 egg
2Tbsp. fat-free milk
2tsp. vanilla
3cups quick or old fashioned uncooked oatmeal
1cup diced (can use food processor, much easier) dried mixed fruit or raisins
Preparation:
1. Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray or grease lightly with cooking oil.
2. In medium bowl, combine flour, baking soda, cinnamon, salt, and nutmeg; mix well. In large bowl, beat sugars and margarine until well blended. Add applesauce, egg, milk and vanilla; beat well. Stir in flour mixture' mix well. Stir in oats and dried fruit; mix well. (Dough will be moist.)
3. Drop dough by rounded tablespoons onto prepared cookies sheets.
4. Bake 10 to 12 minutes or until edges are light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store in tightly cover container.
Notes:
These cookies are moist and chewy; low in fat and low in sugar. I like them better the next day when they are moister and even more flavorful.
Plan on try making these with powdered flaxseed (good source of omega-3 fatty acids).
Nutritious foods that are high in nutrients and low in fat and sugar (no sugar, if possible).
Substituting sugar and oil (partially, depends on the recipe) by using applesauce and pureed fruits in baked goods.
Eating veggies as the main dish and lean meats (including beans), fish and chicken (very little red meat) as a side dish.
Eating whole wheat rice, pasta and breads is good as a side dish or as part of the main dish, as long as it is not high in fat, but is high in fiber. Lots of times, breads and pasta will say its wheat when it isn't whole wheat; something to watch out for.
Eating 3 meals plus 2 snacks a day is good.
Staying away from fast foods and tv dinners laden with fat and sugar.
Staying away from mayonnaise, in sandwiches or salads especially, use mustard instead. For dips and salads, use non fat to low fat yogurt. Or used tomato based dressing or dip (like salsa)
Use monosaturated fats like olive oil, not polyunsaturated or saturated fats.
Key is finding what kinds of foods you like; going to the American Heart Association website as a guideline.
Then looking at recipes that appeal to you.
I made a binder, with plastic sheet pocket protector page with index pages (salads, meats, side dishes, desserts, etc.). I’d try the recipe, if it’s good, it stays, if not, its tossed.
Tuna cakes
1 can tuna, drained (I like the one packed in water)
1/4 tsp Dijon mustard
1/4 cup bread crumbs (I use leftover whole wheat bread and grind it up in the food processor)
1 egg (or 1/4 egg substitute)
onion (optional)
Mix together, using pie plate with crumbs in it (2 inchs thick or more), make 4 to 6 patties, (or one big one if you want a big tuna burger sandwich), cover each one with the crumbs.
Place in preheated, oiled pan.
Brown on one side then flip it, to brown on other side.
-----
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
OR
Frozen pepper stir fry, thawed (red, yellow, green pepper slices and onion slices, available in the freezer section at the grocery).
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Note:
How to keep them from falling apart. Rinse the black beans and dry them off before mashing them. Use the food processor for the onion, garlic and pepper mixture and then strain juices through a fine strainer to remove any excess water. Put back in food processor.
Blend everything in the food processor, beginning with onions, peppers, and garlic, bread crumbs, eggs and spices and then the beans last.
Note: Put a little oil on your hands when shaping the patties to prevent sticking.
Divide mixture into four patties. (Made them smaller, ended up with 6 and served them with a "dipping sauce" salsa.)
For Grilling: Freeze patties and grill them frozen.
Directions
For grilling: Preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.. Place patties on foil, and grill about 8 minutes on each side. If baking,
For Oven Baking: Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Place patties on cookie sheet, and bake about 10 minutes on each side.
----
Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:
2 or 3 Tilapia filets
1 egg
about 1/2 c milk
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs
Preheat over to 400. Cut the fish (or chicken) up into bite size pieces. Put the bread crumbs, salt, pepper, and parmesan into a ziploc bag. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl.
Take the nuggets out of the milk/egg mixture a few at a time and drop into the bag. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil). Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken. They are good!
----
Applesauce Oatmeal Cookies (Low Fat and Moist)
Total Time: 1 hr
Makes: 3 1/2 dozen
Ingredients:
1 1/2cups all purpose flour
1tsp. baking soda
1 1/2tsp. ground cinnamon
1/2tsp. salt
1/4tsp. ground nutmeg
3/4cup firmly packed brown sugar
1/2cup Splenda
1/4cup margarine, softened
3/4cup applesauce (unsweetened)
1/4cup egg substitute or 1 egg
2Tbsp. fat-free milk
2tsp. vanilla
3cups quick or old fashioned uncooked oatmeal
1cup diced (can use food processor, much easier) dried mixed fruit or raisins
Preparation:
1. Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray or grease lightly with cooking oil.
2. In medium bowl, combine flour, baking soda, cinnamon, salt, and nutmeg; mix well. In large bowl, beat sugars and margarine until well blended. Add applesauce, egg, milk and vanilla; beat well. Stir in flour mixture' mix well. Stir in oats and dried fruit; mix well. (Dough will be moist.)
3. Drop dough by rounded tablespoons onto prepared cookies sheets.
4. Bake 10 to 12 minutes or until edges are light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store in tightly cover container.
Notes:
These cookies are moist and chewy; low in fat and low in sugar. I like them better the next day when they are moister and even more flavorful.
Plan on try making these with powdered flaxseed (good source of omega-3 fatty acids).
What are healthy dishes I can bring camping to share with a group?
Q. I am going car camping & RVing a few times this summer with family and friends. We always have plenty of tasty and unhealthy food, but and I would like to bring some healthier options. I’m kind of stumped for ideas of food that travels well and is healthy and can be made for a group. I am open to side dishes, snacks, desserts, or any other ideas. We will have limited refrigeration capabilities. Any suggestions would be much appreciated! Thanks!
A. Here are some healthy ideas :)
~ Homemade trail mix: nuts, seeds, dried cherries or blueberries, dark chocolate chips
~ Fruit/berries
~ Apple slices with almond butter or peanut butter
~ Veggies & hummus
~ All natural sweet potato chips, popcorn, pita chips
~ Tortilla chips & salsa
~ Chewy chocolate cherry bars:
http://www.wholefoodsmarket.com/recipes/800
~ Greek yogurt/yogurt, cottage cheese (if you can keep it cool)
~ Healthy cereal (such as Kashi or Nature's Path Organic cereals - high fiber, not high sugar)
~ Whole wheat pitas, with hummus, veggies
~ Kashi granola bars, Lara bars, Kind fruit & nut bars
~ Homemade muffins with whole grain flour, like raisin or apple bran, carrot, berry, etc.
- Whole grain morning glory muffins:
http://www.wholefoodsmarket.com/recipes/1470
~ Whole grain pancakes or waffles
- Whole wheat pear pancakes:
http://www.wholefoodsmarket.com/recipes/2833
~ Fruit salad; try different combinations like:
- Strawberries, kiwi
- Watermelon, grapes, strawberries
- Banana, mango, pineapple
- Watermelon, honey dew melon, pineapple
- Raspberries, blueberries, strawberries, blackberries
~ Sandwiches on whole grain bread like: multigrain, ezekiel, rye, whole wheat pita, whole grain tortilla, etc.
Filling ideas:
- Pesto, tomato, baby spinach & mozzarella
- Falafel & hummus in whole wheat pitas
- Tuna or Egg salad
- Almond or Peanut butter & jam - nut butter, without added sugar
- Cheese & tomato
- Chickpea wrap (with things like grated carrot, cherry tomatoes, cucumber, red onion, mixed baby greens, salad dressing, etc.)
- Black bean wrap with salsa & some cheese in a whole grain tortilla
- Veggie burger
- Hummus, lettuce, grated carrot, sliced cherry tomatoes in pita halves
~ Salad made with romaine, baby romaine, mixed baby greens or Italian salad mix with things like cherry tomatoes/tomato, cucumber, low-fat salad dressing, red onion, dried cranberries, goat or feta crumbles, walnut crumbles, almond slithers, grated carrot, etc.
- For more protein, you could add chickpeas to the salad or make a bean salad.
~ Whole grain pasta salad with basil pesto, olive oil, or salad dressing; with things like cherry tomatoes, baby spinach, goat cheese or mozzarella, broccoli, kale, etc.
~ Grilled vegetables, steamed vegetables, vegetables stir fried in olive oil (for example: broccoli, carrot, yellow & green zucchini, red onion, mushrooms, cauliflower, asparagus, etc.)
~ Wild/brown rice with balsamic vinaigrette dressing
~ Quiche
~ Mediterranean crunch salad
http://www.wholefoodsmarket.com/recipes/2935
~ Pasta salad with grilled vegetables & mozzarella
http://www.wholefoodsmarket.com/recipes/1920
~ Spinach & strawberry salad
http://www.wholefoodsmarket.com/recipes/696
~ Homemade black bean burgers
http://www.wholefoodsmarket.com/recipes/2565
For desserts:
~ Dark chocolate cherry brownies (or any brownies, ideally whole grain for baked goods)
http://www.myrecipes.com/recipe/dark-chocolate-cherry-brownies-10000001835270/
~ Cupcakes
~ Pie, like apple, cherry, blueberry, berry, etc. with whole grain crust
~ Cookies
- Chocolate cherry cookies:
http://www.wholefoodsmarket.com/recipes/764
Here is a website with great healthy recipes, meal ideas, snack ideas, etc.
http://www.wholefoodsmarket.com/
I hope this helps :)
♥
~ Homemade trail mix: nuts, seeds, dried cherries or blueberries, dark chocolate chips
~ Fruit/berries
~ Apple slices with almond butter or peanut butter
~ Veggies & hummus
~ All natural sweet potato chips, popcorn, pita chips
~ Tortilla chips & salsa
~ Chewy chocolate cherry bars:
http://www.wholefoodsmarket.com/recipes/800
~ Greek yogurt/yogurt, cottage cheese (if you can keep it cool)
~ Healthy cereal (such as Kashi or Nature's Path Organic cereals - high fiber, not high sugar)
~ Whole wheat pitas, with hummus, veggies
~ Kashi granola bars, Lara bars, Kind fruit & nut bars
~ Homemade muffins with whole grain flour, like raisin or apple bran, carrot, berry, etc.
- Whole grain morning glory muffins:
http://www.wholefoodsmarket.com/recipes/1470
~ Whole grain pancakes or waffles
- Whole wheat pear pancakes:
http://www.wholefoodsmarket.com/recipes/2833
~ Fruit salad; try different combinations like:
- Strawberries, kiwi
- Watermelon, grapes, strawberries
- Banana, mango, pineapple
- Watermelon, honey dew melon, pineapple
- Raspberries, blueberries, strawberries, blackberries
~ Sandwiches on whole grain bread like: multigrain, ezekiel, rye, whole wheat pita, whole grain tortilla, etc.
Filling ideas:
- Pesto, tomato, baby spinach & mozzarella
- Falafel & hummus in whole wheat pitas
- Tuna or Egg salad
- Almond or Peanut butter & jam - nut butter, without added sugar
- Cheese & tomato
- Chickpea wrap (with things like grated carrot, cherry tomatoes, cucumber, red onion, mixed baby greens, salad dressing, etc.)
- Black bean wrap with salsa & some cheese in a whole grain tortilla
- Veggie burger
- Hummus, lettuce, grated carrot, sliced cherry tomatoes in pita halves
~ Salad made with romaine, baby romaine, mixed baby greens or Italian salad mix with things like cherry tomatoes/tomato, cucumber, low-fat salad dressing, red onion, dried cranberries, goat or feta crumbles, walnut crumbles, almond slithers, grated carrot, etc.
- For more protein, you could add chickpeas to the salad or make a bean salad.
~ Whole grain pasta salad with basil pesto, olive oil, or salad dressing; with things like cherry tomatoes, baby spinach, goat cheese or mozzarella, broccoli, kale, etc.
~ Grilled vegetables, steamed vegetables, vegetables stir fried in olive oil (for example: broccoli, carrot, yellow & green zucchini, red onion, mushrooms, cauliflower, asparagus, etc.)
~ Wild/brown rice with balsamic vinaigrette dressing
~ Quiche
~ Mediterranean crunch salad
http://www.wholefoodsmarket.com/recipes/2935
~ Pasta salad with grilled vegetables & mozzarella
http://www.wholefoodsmarket.com/recipes/1920
~ Spinach & strawberry salad
http://www.wholefoodsmarket.com/recipes/696
~ Homemade black bean burgers
http://www.wholefoodsmarket.com/recipes/2565
For desserts:
~ Dark chocolate cherry brownies (or any brownies, ideally whole grain for baked goods)
http://www.myrecipes.com/recipe/dark-chocolate-cherry-brownies-10000001835270/
~ Cupcakes
~ Pie, like apple, cherry, blueberry, berry, etc. with whole grain crust
~ Cookies
- Chocolate cherry cookies:
http://www.wholefoodsmarket.com/recipes/764
Here is a website with great healthy recipes, meal ideas, snack ideas, etc.
http://www.wholefoodsmarket.com/
I hope this helps :)
♥
What are some healthy choices for my lunchbox at school?
Q. I am going into senior and need some healthy choices to get fit and healthy!
Any ideas?
Any ideas?
A. Fresh and dried fruit is really good for snacks.
For lunch I make a big batch of pasta (with whatever sauce I feel like) and then eat it for lunch during the week. It usually keeps well and tates great. You can also have wraps, salad sandwiches, and other breads with salad fillings. I take cous cous (which can be a bit messy) and leftover dinner.
The easiest that I find is little cans of tuna (but obviously only if you like the taste of tuna.)
You can take vegetables like carrots etc. for snacks as well.
Take a drink bottle as it is easy to mistake thirst for hunger. Just make sure you don't drink too much as you will need to go to the toilet during class.
You can make healthy muffins (with fruit etc in them). Look on google for healthy muffin recipes.
Cheese and crackers are good - just make sure that you get low fat cheese.
If you make grilled homemade pizzas with healthy ingredients, you can then take them to school the next day.
Nuts are also great for quick snacks.
For lunch I make a big batch of pasta (with whatever sauce I feel like) and then eat it for lunch during the week. It usually keeps well and tates great. You can also have wraps, salad sandwiches, and other breads with salad fillings. I take cous cous (which can be a bit messy) and leftover dinner.
The easiest that I find is little cans of tuna (but obviously only if you like the taste of tuna.)
You can take vegetables like carrots etc. for snacks as well.
Take a drink bottle as it is easy to mistake thirst for hunger. Just make sure you don't drink too much as you will need to go to the toilet during class.
You can make healthy muffins (with fruit etc in them). Look on google for healthy muffin recipes.
Cheese and crackers are good - just make sure that you get low fat cheese.
If you make grilled homemade pizzas with healthy ingredients, you can then take them to school the next day.
Nuts are also great for quick snacks.
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