healthy cold sandwich recipes image
Vickey
I want to go on a diet to be healthy, but I don't want it to have to be too hard. I work out a lot, and am very fit, but I feel that I am not making the healthiest choices when it comes to eating. What should I do when it comes to disciplining my food choices?
Answer
Thats great that your active and want to eat healthy :)
Go for natural, organic foods. Eat smaller portions more often rather than big portions less often. Avoid things like soda, diet soda or any diet drinks, artificial colors or sweeteners, too much sugar, overly processed foods. Remember to drink plenty of water. Green tea is great to =) As well as water with lemon which is cleansing, good for your skin, digestive system.
You can also try out healthier alternatives with food.
Examples:
- Replace fast food french fries with homemade sweet potato or regular fries (made with a touch of olive oil, salt)
- For chips, you could try natural sweet potato chips, pita chips, fat free popcorn, pop chips or a natural potato chip brand like Kettle. You can also make your own chips by thinly slicing potatoes or sweet potatoes, glazing with olive oil, sprinkling with salt (pepper, basil if you'd like - cinnamon goes well with sweet potatoes) & baking them.
- Replace candy with things like frozen grapes or banana slices, dried mango strips, dried blueberries/cranberries/cherries/papaya, raisins, etc.
- Try a veggie burger on a whole wheat bun, topped with some things you like.
- If you want soda, try cold sparkling water with lemon or mixed with 100 % organic fruit juice instead
- Replace white pasta with whole grain in pasta dishes + add veggies (for example adding baby spinach to pasta, grilled vegetables to lasagna, broccoli/grated carrot/spinach/kale to pasta salad, etc.
- For a creamy pasta sauce try tomato sauce with goat cheese mixed in, for a healthier dish
- Enjoy pizza, try it on thin multigrain crust topped with fresh veggies.
- For healthier treat options try things like: frozen yogurt, vanilla greek yogurt with berries & grated dark chocolate, whole grain baked goods, etc. Desserts are fine in moderation :)
Here is a list with some healthy food ideas :)
~ Greek yogurt or yogurt (nonfat) - Greek yogurt has more protein than regular yogurt
~ Eggs, cheese, cottage cheese (2% is fine), goat cheese, skim milk or goat milk, etc.
~ Vegetables
~ Fruit & Berries
~ Beans (chickpeas, black beans, kidney beans, mixed beans, etc.) - full of fiber and protein :)
~ Veggie burgers (Amy's makes great veggie burgers)
~ Whole grain breads: multigrain bread, ezekiel bread, rye bread, whole wheat pitas, whole grain tortillas or bagels, etc.
~ Whole grain pasta or brown rice pasta, brown/wild rice, quinoa, buckwheat, etc.
~ Sweet potatoes or potatoes
~ Hummus
~ Oatmeal - great source of fiber, you can add toppings like: almond butter or peanut butter, nuts, fresh berries/fruit, raisins, dried fruit like cherries/cranberries/blueberries, cinnamon, skim milk or non-dairy milk, nonfat greek yogurt, jam, honey, agave nectar, maple syrup, etc.
~ Healthy cereals (Kashi, Nature's Path Organic, etc..high in fiber like raisin bran)
~ Nuts, seeds, almond butter, peanut butter
~ Non-dairy milks like soy, almond or rice milk
~ Ground flax seed to add into a smoothie, top yogurt, etc.
~ Olive oil, good healthy fat, great for stir frys with lots of veggies.
~ Salmon & Tuna
~ Tofu & Tempeh - are great in sandwiches, wraps, on salads, etc.
~ Whole grain crackers
~ Whole grain waffles or pancakes
~ Dark chocolate
Website with great nutrition information, healthy recipes, meal ideas, snack ideas, etc
Building blocks for good nutrition:
http://www.wholefoodsmarket.com/values/building-blocks.php
Four pillars of healthy eating:
http://www.wholefoodsmarket.com/healthstartshere/fourpillars.php
I hope this helps :)
♥
Thats great that your active and want to eat healthy :)
Go for natural, organic foods. Eat smaller portions more often rather than big portions less often. Avoid things like soda, diet soda or any diet drinks, artificial colors or sweeteners, too much sugar, overly processed foods. Remember to drink plenty of water. Green tea is great to =) As well as water with lemon which is cleansing, good for your skin, digestive system.
You can also try out healthier alternatives with food.
Examples:
- Replace fast food french fries with homemade sweet potato or regular fries (made with a touch of olive oil, salt)
- For chips, you could try natural sweet potato chips, pita chips, fat free popcorn, pop chips or a natural potato chip brand like Kettle. You can also make your own chips by thinly slicing potatoes or sweet potatoes, glazing with olive oil, sprinkling with salt (pepper, basil if you'd like - cinnamon goes well with sweet potatoes) & baking them.
- Replace candy with things like frozen grapes or banana slices, dried mango strips, dried blueberries/cranberries/cherries/papaya, raisins, etc.
- Try a veggie burger on a whole wheat bun, topped with some things you like.
- If you want soda, try cold sparkling water with lemon or mixed with 100 % organic fruit juice instead
- Replace white pasta with whole grain in pasta dishes + add veggies (for example adding baby spinach to pasta, grilled vegetables to lasagna, broccoli/grated carrot/spinach/kale to pasta salad, etc.
- For a creamy pasta sauce try tomato sauce with goat cheese mixed in, for a healthier dish
- Enjoy pizza, try it on thin multigrain crust topped with fresh veggies.
- For healthier treat options try things like: frozen yogurt, vanilla greek yogurt with berries & grated dark chocolate, whole grain baked goods, etc. Desserts are fine in moderation :)
Here is a list with some healthy food ideas :)
~ Greek yogurt or yogurt (nonfat) - Greek yogurt has more protein than regular yogurt
~ Eggs, cheese, cottage cheese (2% is fine), goat cheese, skim milk or goat milk, etc.
~ Vegetables
~ Fruit & Berries
~ Beans (chickpeas, black beans, kidney beans, mixed beans, etc.) - full of fiber and protein :)
~ Veggie burgers (Amy's makes great veggie burgers)
~ Whole grain breads: multigrain bread, ezekiel bread, rye bread, whole wheat pitas, whole grain tortillas or bagels, etc.
~ Whole grain pasta or brown rice pasta, brown/wild rice, quinoa, buckwheat, etc.
~ Sweet potatoes or potatoes
~ Hummus
~ Oatmeal - great source of fiber, you can add toppings like: almond butter or peanut butter, nuts, fresh berries/fruit, raisins, dried fruit like cherries/cranberries/blueberries, cinnamon, skim milk or non-dairy milk, nonfat greek yogurt, jam, honey, agave nectar, maple syrup, etc.
~ Healthy cereals (Kashi, Nature's Path Organic, etc..high in fiber like raisin bran)
~ Nuts, seeds, almond butter, peanut butter
~ Non-dairy milks like soy, almond or rice milk
~ Ground flax seed to add into a smoothie, top yogurt, etc.
~ Olive oil, good healthy fat, great for stir frys with lots of veggies.
~ Salmon & Tuna
~ Tofu & Tempeh - are great in sandwiches, wraps, on salads, etc.
~ Whole grain crackers
~ Whole grain waffles or pancakes
~ Dark chocolate
Website with great nutrition information, healthy recipes, meal ideas, snack ideas, etc
Building blocks for good nutrition:
http://www.wholefoodsmarket.com/values/building-blocks.php
Four pillars of healthy eating:
http://www.wholefoodsmarket.com/healthstartshere/fourpillars.php
I hope this helps :)
♥
Does anyone have any good recipes for NuWave Oven?
layzeeej
I have lost my recipe book that it came with and would like some wonderful recipes. Thanks for your help.
Answer
Whole Frozen Turkey (10 pounds)
Buying a frozen turkey and making it in less than 2 1/2 hours is so easy and is an unexpected treat for the whole family.
Unwrap the frozen turkey and rinse in cold water. While still wet, season the outside as desired and place on liner pan or 1" rack breast side down. Nu-Wave on HI for 60 minutes. (At this point, the gizzards inside should be defrosted and you can remove for later use. Season or fill cavity with vegetables at this point). Turn turkey breast side up Nu-Wave on HI for another 75-90 minutes or until thermometer reads 165°F. If the skin is becoming too brown, cover with tin foil just as you would a conventional oven.
Let the bird sit as usual and use drippings from pan to make delicious gravy.
(If you want to make up to a 15 pound bird, see our extender ring.)
See Cooking Chart for more times and temperatures
FROZEN ROAST BEEF (4 pounds)
Buying a roast beef (or 2) on sale and freezing it for later saves time and money. Just take it out and, and under 2 hours, you can have a delightful surprise for the family.
Rinse the beef in cold water so any dry seasonings may adhere. Place roast on 1" rack, top side down. Nu-Wave on HI for 50 minutes. Turn over, top side up, and continue another 50 minutes (RARE) or more depending on your taste. Let sit 15 minutes and enjoy!
See Cooking Chart for more times and power settings.
BAKED FRENCH TOAST (4 servings)
4 1-inch thick slices raisin bread or white bread
4 eggs
1 1/3 cups milk or half and half
2 teaspoons vanilla
1 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
2 tablespoons sugar
1/2 teaspoon salt
1 cup maple syrup
1/4 cup butter or margarine
Cut bread slices in half diagonally. In a shallow dish, whisk together eggs, milk, vanilla, cinnamon, nutmeg, sugar, and salt. Dip each bread slice in mixture to saturate both sides.
Lightly butter a shallow aluminum pan and arrange slices in a single layer. Place pan on 4" rack and Nu-Wave HI for 8 minutes (or until browned and puffy). Turn 1/2 way if desired.
While toast bakes, combine syrup and butter. Heat until melted together.
Top off and enjoy!
Hint for Low Fat Version:
Dip bread in egg substitute and roll in corn flake crumbs. Follow cooking directions above and top with low-cal syrup or fruit. This is crispy, healthy, and delicious!
BAKED REUBEN SANDWICH
Butter, softened
2 slices rye bread
1 ounce thinly sliced corned beef
1/4 cup sauerkraut, squeezed dry
1 slice Swiss or Gruyere cheese
1 tablespoon thousand island dressing
Lightly butter one side of each slice of bread. On the unbuttered side, place corned beef, sauerkraut, and cheese. Spread with dressing. Top with second slice of bread, buttered side up.
Place directly on 4" rack and Nu-Wave on HI for 7 minutes or until the top is lightly toasted and the cheese is melted.
Place directly on the 4" rack and Nu-Wave on HI for 4 minutes or until well heated and cheese melts.
STUFFED POTATO SKINS (8 servings)
4 baked potatos
1 cup sour cream
2 cups shredded cheddar cheese
1/2 cup chives or scallions, chopped
4 slices cooked bacon
Cut potatoes in half lengthwise and scoop out cooked potato, leaving thick skins. Mix everything except the skins and fill each skin with equal amounts of the mixture. Place on the 4" rack and Nu-Wave on HI for 5 minutes.
CHINESE STYLE RIBS (20 servings)
1 cup soy sauce
3 tablespoons dry red wine
1 tablespoon each sugar, salt, and garlic powder
2 pounds baby back ribs, cut into individual pieces
Mix all the ingredients and marinate the ribs for at least an hour. Spread the ribs on the 4" rack and Nu-Wave on HI for 20 minutes.
LONDON BROIL (4-6 servings)
1 1/2 -2 pound flank steak , 1" thick
salt, pepper, and garlic powder to taste
2 pounds sliced mushrooms
6 tablespoons butter
1/4 cup Worcestershire sauce
Place mushrooms, butter, and Worcestershire sauce on 10" pie plate and set on liner pan. Place the steak on 4" rack. Nu-Wave on HI for 5 minutes. Turn the meat and cook another 5-7 minutes or to desired temperature. Slice the meat at a 45 degree angle against the grain and serve with the mushrooms.
FROZEN - When you find flank steak on sale, buy a few and freeze them for later. (Freeze flat for later use). Spray or rub vegetable oil on frozen steak and sprinkle with seasonings. Nu-Wave for 10 minutes, turn and cook another 15 minutes or to desired temperature.
CORNISH HENS
These tasty birds are almost always available frozen therefore they are perfect to cook in the Nu-Wave Oven and come out crisp on the outside and moist on the inside!
Remove the wrapper and run under water to remove the glaze. Place on the 1" rack, breast side down, and Nu-Wave on HI for 30 minutes. Pry open the cavity, remove the giblets, and season the cavity. Turn over and cook another 20 minutes or to 170°F.
LOW-CAL CHICKEN PARMESAN (4 servings)
Total time from freezer to table.........30 minutes
4 (5-6 oz) boneless/skinless Chicken Breasts-Frozen
Low-Fat Italian Dressing
Seasoned Bread Crumbs
8 oz. - 2% Mozzarella Cheese (shredded)
Grated Parmesan to taste
12 oz. Pasta Sauce
Dip chicken pieces in Italian dressing and roll in bread crumbs. Place on liner pan. Nu-Wave 8 minutes per side (or until done). Open oven and spoon sauce on each piece and sprinkle with cheese. Cook 2 more minutes.
LAMB CHOPS WITH FETA & CHEESE (4 servings)
2 tablespoons olive oil
1 clove garlic
1 tablespoon lemon juice
4 lamb chops, 1" thick
4 ounces feta cheese, crumbled
1/4 cup chopped ripe tomatoes
4-6 pitted Kalamata olives
1 tablespoon chopped parsley
salt and pepper to taste
In shallow dish, mix olive oil, garlic and lemon juice. Add the lamb chops and turn to coat on all sides. Place in refrigerator for 15 minutes. In small bowl mix feta, tomatoes, olives, and parsley. Set aside.
Place lamb chops directly on 4" rack, sprinkle with salt and pepper. Nu-Wave on HI until done to taste, approx. 12-14 minutes (turning over 1/2 way)
When chops are done, spoon equal portion of feta mixture on each chop and NU-Wave on HI until cheese melts.
BREADED SOLE OR FLOUNDER (4 servings)
4 sole or flounder filets, about 2 pounds
4 tablespoons melted butter
lemon seasoning to taste
salt
2 cups bread crumbs
Mix the butter, seasonings, and crumbs and press into the fish. Coat both sides of fish and place on 4" rack. Nu-Wave on HI for about 7 minutes.
Frozen: Cook frozen filets for 5 minutes and then continue the recipe as above.
FRENCH FRIES (4 servings)
Cut off 1/2 inch from the ends of 2 large baking potatoes. Cut 1/2 inch off the sides to make a square sided potato. Cut, lengthwise, into 1/2 inch fries. Toss with vegetable oil and salt and pepper. Lay on 4" rack and Nu-Wave on HI for 20 minutes or until crisp (turning 1/2 way).
Parmesan Fries: Cook as directed above but before serving, toss with 1/2 cup of grated parmesan cheese
APPLE CRISP (8 servings)
4 apples (11/2 lbs.) peeled, cored, and sliced 1/8"-1/4" thick
1/3 cup flour
1/3 cup brown sugar, firmly packed
1/3 cup quick cooking oatmeal
1/4 cup butter, softened
1/4 cup granulated sugar
1/2 teaspoon cinnamon
Grease an 8" round cake pan. Place sliced apples in the pan. In a medium bowl, combine flour, brown sugar, oatmeal, and softened butter until well mixed. Set aside. In a small dish mix granulated sugar and cinnamon. Sprinkle over the apples. Pat the oatmeal mixture on top. Place on the 1" rack and Nu- Wave on #5 (med. heat) for 30 minutes or until apples are tender and juices are bubbly.
Whole Frozen Turkey (10 pounds)
Buying a frozen turkey and making it in less than 2 1/2 hours is so easy and is an unexpected treat for the whole family.
Unwrap the frozen turkey and rinse in cold water. While still wet, season the outside as desired and place on liner pan or 1" rack breast side down. Nu-Wave on HI for 60 minutes. (At this point, the gizzards inside should be defrosted and you can remove for later use. Season or fill cavity with vegetables at this point). Turn turkey breast side up Nu-Wave on HI for another 75-90 minutes or until thermometer reads 165°F. If the skin is becoming too brown, cover with tin foil just as you would a conventional oven.
Let the bird sit as usual and use drippings from pan to make delicious gravy.
(If you want to make up to a 15 pound bird, see our extender ring.)
See Cooking Chart for more times and temperatures
FROZEN ROAST BEEF (4 pounds)
Buying a roast beef (or 2) on sale and freezing it for later saves time and money. Just take it out and, and under 2 hours, you can have a delightful surprise for the family.
Rinse the beef in cold water so any dry seasonings may adhere. Place roast on 1" rack, top side down. Nu-Wave on HI for 50 minutes. Turn over, top side up, and continue another 50 minutes (RARE) or more depending on your taste. Let sit 15 minutes and enjoy!
See Cooking Chart for more times and power settings.
BAKED FRENCH TOAST (4 servings)
4 1-inch thick slices raisin bread or white bread
4 eggs
1 1/3 cups milk or half and half
2 teaspoons vanilla
1 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
2 tablespoons sugar
1/2 teaspoon salt
1 cup maple syrup
1/4 cup butter or margarine
Cut bread slices in half diagonally. In a shallow dish, whisk together eggs, milk, vanilla, cinnamon, nutmeg, sugar, and salt. Dip each bread slice in mixture to saturate both sides.
Lightly butter a shallow aluminum pan and arrange slices in a single layer. Place pan on 4" rack and Nu-Wave HI for 8 minutes (or until browned and puffy). Turn 1/2 way if desired.
While toast bakes, combine syrup and butter. Heat until melted together.
Top off and enjoy!
Hint for Low Fat Version:
Dip bread in egg substitute and roll in corn flake crumbs. Follow cooking directions above and top with low-cal syrup or fruit. This is crispy, healthy, and delicious!
BAKED REUBEN SANDWICH
Butter, softened
2 slices rye bread
1 ounce thinly sliced corned beef
1/4 cup sauerkraut, squeezed dry
1 slice Swiss or Gruyere cheese
1 tablespoon thousand island dressing
Lightly butter one side of each slice of bread. On the unbuttered side, place corned beef, sauerkraut, and cheese. Spread with dressing. Top with second slice of bread, buttered side up.
Place directly on 4" rack and Nu-Wave on HI for 7 minutes or until the top is lightly toasted and the cheese is melted.
Place directly on the 4" rack and Nu-Wave on HI for 4 minutes or until well heated and cheese melts.
STUFFED POTATO SKINS (8 servings)
4 baked potatos
1 cup sour cream
2 cups shredded cheddar cheese
1/2 cup chives or scallions, chopped
4 slices cooked bacon
Cut potatoes in half lengthwise and scoop out cooked potato, leaving thick skins. Mix everything except the skins and fill each skin with equal amounts of the mixture. Place on the 4" rack and Nu-Wave on HI for 5 minutes.
CHINESE STYLE RIBS (20 servings)
1 cup soy sauce
3 tablespoons dry red wine
1 tablespoon each sugar, salt, and garlic powder
2 pounds baby back ribs, cut into individual pieces
Mix all the ingredients and marinate the ribs for at least an hour. Spread the ribs on the 4" rack and Nu-Wave on HI for 20 minutes.
LONDON BROIL (4-6 servings)
1 1/2 -2 pound flank steak , 1" thick
salt, pepper, and garlic powder to taste
2 pounds sliced mushrooms
6 tablespoons butter
1/4 cup Worcestershire sauce
Place mushrooms, butter, and Worcestershire sauce on 10" pie plate and set on liner pan. Place the steak on 4" rack. Nu-Wave on HI for 5 minutes. Turn the meat and cook another 5-7 minutes or to desired temperature. Slice the meat at a 45 degree angle against the grain and serve with the mushrooms.
FROZEN - When you find flank steak on sale, buy a few and freeze them for later. (Freeze flat for later use). Spray or rub vegetable oil on frozen steak and sprinkle with seasonings. Nu-Wave for 10 minutes, turn and cook another 15 minutes or to desired temperature.
CORNISH HENS
These tasty birds are almost always available frozen therefore they are perfect to cook in the Nu-Wave Oven and come out crisp on the outside and moist on the inside!
Remove the wrapper and run under water to remove the glaze. Place on the 1" rack, breast side down, and Nu-Wave on HI for 30 minutes. Pry open the cavity, remove the giblets, and season the cavity. Turn over and cook another 20 minutes or to 170°F.
LOW-CAL CHICKEN PARMESAN (4 servings)
Total time from freezer to table.........30 minutes
4 (5-6 oz) boneless/skinless Chicken Breasts-Frozen
Low-Fat Italian Dressing
Seasoned Bread Crumbs
8 oz. - 2% Mozzarella Cheese (shredded)
Grated Parmesan to taste
12 oz. Pasta Sauce
Dip chicken pieces in Italian dressing and roll in bread crumbs. Place on liner pan. Nu-Wave 8 minutes per side (or until done). Open oven and spoon sauce on each piece and sprinkle with cheese. Cook 2 more minutes.
LAMB CHOPS WITH FETA & CHEESE (4 servings)
2 tablespoons olive oil
1 clove garlic
1 tablespoon lemon juice
4 lamb chops, 1" thick
4 ounces feta cheese, crumbled
1/4 cup chopped ripe tomatoes
4-6 pitted Kalamata olives
1 tablespoon chopped parsley
salt and pepper to taste
In shallow dish, mix olive oil, garlic and lemon juice. Add the lamb chops and turn to coat on all sides. Place in refrigerator for 15 minutes. In small bowl mix feta, tomatoes, olives, and parsley. Set aside.
Place lamb chops directly on 4" rack, sprinkle with salt and pepper. Nu-Wave on HI until done to taste, approx. 12-14 minutes (turning over 1/2 way)
When chops are done, spoon equal portion of feta mixture on each chop and NU-Wave on HI until cheese melts.
BREADED SOLE OR FLOUNDER (4 servings)
4 sole or flounder filets, about 2 pounds
4 tablespoons melted butter
lemon seasoning to taste
salt
2 cups bread crumbs
Mix the butter, seasonings, and crumbs and press into the fish. Coat both sides of fish and place on 4" rack. Nu-Wave on HI for about 7 minutes.
Frozen: Cook frozen filets for 5 minutes and then continue the recipe as above.
FRENCH FRIES (4 servings)
Cut off 1/2 inch from the ends of 2 large baking potatoes. Cut 1/2 inch off the sides to make a square sided potato. Cut, lengthwise, into 1/2 inch fries. Toss with vegetable oil and salt and pepper. Lay on 4" rack and Nu-Wave on HI for 20 minutes or until crisp (turning 1/2 way).
Parmesan Fries: Cook as directed above but before serving, toss with 1/2 cup of grated parmesan cheese
APPLE CRISP (8 servings)
4 apples (11/2 lbs.) peeled, cored, and sliced 1/8"-1/4" thick
1/3 cup flour
1/3 cup brown sugar, firmly packed
1/3 cup quick cooking oatmeal
1/4 cup butter, softened
1/4 cup granulated sugar
1/2 teaspoon cinnamon
Grease an 8" round cake pan. Place sliced apples in the pan. In a medium bowl, combine flour, brown sugar, oatmeal, and softened butter until well mixed. Set aside. In a small dish mix granulated sugar and cinnamon. Sprinkle over the apples. Pat the oatmeal mixture on top. Place on the 1" rack and Nu- Wave on #5 (med. heat) for 30 minutes or until apples are tender and juices are bubbly.
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