Healthy Recipes

MAKING FAST, HEALTHY, AND DELICIOUS MEALS

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.

Preparing healthy, good-for-you 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. Read on to discover simple recipes and tips for a healthier diet.

In today's 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.

In addition, many of us have been put on special diets to address specific health concerns ranging from heart disease prevention and diabetes, to weight loss. Diets often have you eating the same things over and over, which can become monotonous over time. Being exposed to different types of foods and creative methods of preparation can infuse your diet with a new twist and give you the delicious tastes you've been craving.

Taking the a few minutes to prepare quick and 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.

Making your favorite recipes healthier

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 skillets.

• 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 soy milk. 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 cut-back 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.

Learning the basic building blocks of a healthy diet is the first step to eating better and promoting overall health. See Healthy Eating: Easy Tips for Planning a Healthy Diet and Sticking to It for guidelines and suggestions.

Healthy Breakfast Recipes

Many people feel too busy to take 15 minutes for breakfast everyday. But this vital first meal of the day gets our metabolism going and gives us energy. People who eat breakfast are less likely to be overweight. Breakfast can be quick, easy and nutritious. Break your daily fast with one of these tasty recipes.

Breakfast recipe ideas:
Apple Cinnamon Oatmeal – whole grains with fresh fruit are a great way to start off the day. Grains give lasting energy and pack a great fiber punch. You can also use a left over grain from another meal and simply heat it up with a little more liquid, some cinnamon and apple slices. Click here for recipe
Veggie Scramble or Omelet – eggs are filled with energizing protein and make a great healthy breakfast, especially when served with healthy tasty veggies. Click here for recipe
Oat Pancakes – this version of an American favorite has lots of flavor (as well as more fiber) and is lighter on the tummy. Cook these once and have enough for multiple meals. Click here for recipe
Fritters/Pancakes – breakfast doesn’t always have to be the same thing. Experiment a little! Fritters are extremely variable and make a great breakfast option. Try using a left over grain such as quinoa or millet with some added flour, egg and liquid. Or use veggies such as zucchini, spaghetti squash, or sweet potatoes. Add different herbs or spices to make meals savory or sweet. Two recipes are Polenta Fritters and Spaghetti Squash Potato Pancakes.
Nut Butter Banana Toast – this simple breakfast gives you a nutritious mixture of whole grains, protein and fruit, plus it tastes great. Simply spread a whole grain toast with your favorite nut butter and cut slices of banana on top.

Time saving tips for making healthy recipes

What if I just don't have time to cook? Or prepare my lunch? Or eat breakfast? All common refrains from people who don't realize how easy and fast it can be to prepare your own meals. Start by adding one more meal at home each week. Cooking is like any new skill. It takes a little practice to perfect. So give yourself some leeway. It’s okay to burn the rice or over-cook the veggies. After a few tries it will get easier and quicker. Start out with simple dishes. Cooking doesn't have to be complicated.

Some time saving tips for cooking quick healthy meals

• Cook simple. Steam or sauté some veggies. Bake a sweet potato. Grill some fish or chicken. Simple cooking is a great way to keep things easy and quick. To make the food more interesting, you can add condiments, spices, and/or dressings to your food when you eat it. Individuals with different preferences can spice up their food in their own unique way. This is great for families.
• Prepare food ahead of time. This will allow you to have easy access to items that you can add to your meals. Chop veggies ahead and store them in containers in the fridge. Hard-boil some eggs for breakfast. Package meal sized portions to grab and take with you for lunch.
• Cook more than you need for one meal. It’s great to have leftovers that can be used for a quick and easy lunch or dinner the next day. Also, when making things like whole grains, cook at least double the amount you need and store it in the fridge to use with other meals.
• Use a timer. Many things don’t take a lot of preparation time, but need longer to cook. Using a timer allows you to prepare food in a short period of time and then do other things as they cook. For example, it doesn’t take long to wash some root veggies and put them in the oven, or measure, rinse, and throw rice into a pot to cook.
• Invest in kitchen tools. There are many tools that make cooking easier and time saving for you. A few are: rice cooker, crock-pot (slow cooker), immersion blender, and food processor. Some of these devices save you time by cook while you do other things (rice cooker & crock-pot). Others make it easier and quicker to make things like soups, smoothies, and hummus. These items are often easy to find at garage sales or second hand stores.

Healthy Lunch and Snack Recipes

Lunch is often a rushed meal due to our busy work schedules and it is often eaten out. But lunch can be a very easy meal to prepare yourself if you plan ahead a little bit. Things like sandwiches or leftovers from dinner make quick, easy and healthy meals for lunch.

Lunch recipe ideas:
BYOS – Build Your Own Sandwich. Most work places have refrigerators, so bring some lean lunchmeat, some lettuce, tomato, cucumber or other veggie toppings you enjoy and a loaf of hearty whole wheat bread to make your own sandwiches for lunch. Save time, money, and your health. Spice it up with different condiments like mustard, hummus or pickles.
Veggie Deluxe Sandwich – This sandwich is filled with nutrients and is also quite filling. The hummus provides protein. The avocado is a healthy fat. Plus it’s versatile so you can mix it up by using different condiments, veggies, or flavors of hummus. Click here for recipe
Grilled Chicken & Artichoke Salad – packed with flavor (as well as fiber and nutrients) this salad is an energizing lunch.Click here for recipe
Whole Grain Salad – any cooked grain will work for this twist on a salad. Yes, whole grains taste great cold! Click here for recipe
Potato Lentil Soup with Greens – this soup is quick and easy to make. The lentils have lots of nutrients, fiber, complex carbohydrates, and folic acid. The greens offer a rich source of vitamins and minerals. Click here for recipe

Snacks

A healthy diet can include snacks. Some people actually do better when they eat three small meals plus a couple healthy snacks throughout the day. Snacks can help keep our blood sugar level more even, giving us steady energy instead of the more common highs and lows in energy level.

Healthy snack ideas:
Fruits & Nuts – This wonderful combination gives us fiber and protein for a satisfying snack. Have a piece of fresh fruit and a small handful of nuts. A great twist on this one is fruit with nut butter spread on top.
Yogurt parfait – plain, low-fat yogurt with fresh fruit mixed in. Using plain yogurt you control how much sweetener you add. Also try adding a dash of vanilla or some cinnamon for different flavors. For a heartier snack add a handful of cereal or granola.
Popcorn – pop your own light popcorn for a great, tasty snack. You can even be adventurous with spices. Try adding curry, onion powder, or anything else you like after it’s popped.
Hummus & veggies – the chickpeas in hummus offer lots of good fiber and protein, it has no cholesterol and is a very fulfilling, tasty snack. Click here for hummus recipe
Ants on a Log – be a kid again and enjoy celery with nut butter and a few raisins or cranberries on top.

Be healthier while saving money

Eating healthy food does not have to be expensive. In fact preparing your own meals can be a great way to help your family save money. Be creative and have fun with it!

Some basic tips for saving money when preparing healthy food:

• Substitute veggie protein for the meat protein in some of your meals, especially if you tend to eat meat at most meals. Legumes, especially when bought in their dry form, cost a lot less than meat.
• Find a large farmer’s market where local veggies are sold. Often you can find amazing deals on very fresh produce. In addition, if you go towards to end of the market, venders often sell what’s left at even more reduced prices.
• Buy in bulk. Find a grocery store that sells grains, legumes, nuts, seeds and other items in bulk. Store the items in glass jars to keep them fresh.
• Make you own version of items such as salad dressing or smoothies. They will be much healthier if you make your own and they are very easy. Easy salad dressing: olive oil, vinegar, mustard, herbs, and a little salt & pepper. Smoothie: ½ banana, 6 strawberries, handful of blue berries, liquid of choice (i.e. splash of juice and low fat milk) and blend until smooth.
• Pack a lunch. Bring leftovers or purchase ingredients to make your own lunch. Say you spend $10 each workday on lunch, that’s $200 per month. Sandwich fixings for a week’s worth of lunches wouldn’t be more than $20 per week, which is $80 per month. Saving you $120.

Healthy Dinner Recipes

Dinner is typically the largest meal in the U.S. and it can feel overwhelming to come home from work and still need to prepare a meal for yourself and your family. Thankfully there are a number of ways to make cooking a healthy meal at home quick, easy, tasty, and fun.

First, you can think of the time as an activity that brings the family together. Get the kids involved in helping preparing the meal. They can do things like washing and tearing up vegetables and measuring out ingredients.

Chop vegetables ahead of time over the weekend or on a night when you have more time and energy. Store them in containers in the fridge and use them as needed.

Use a crockpot so that meals are ready when you get home. This way you can eat right away and use the time after dinner to do other things or to plan for tomorrow’s meals.

Dinner recipes ideas:
Sweet Potato Burritos or Tacos – a delicious, healthy twist on two Mexican meals. Click here for recipe
Ham & Broccoli Quiche – this version is much lighter and healthier, but just as tasty! Enjoy without guilt and with a mixed green side salad. Click here for recipe
Simplified Chicken Marbella – the wonderful combination of sweet and tangy flavors make this a favorite dish. Plus you simply add everything to a casserole dish and throw it in the oven.Click here for recipe
Bean Burgers – a tasty, healthy twist on a popular meal. Click here for recipe
Spinach Veggie Lasagna – packed with flavor and veggies, this dish is a nice alternative to the more typical tomato based lasagna. Click here for recipe
Lean & Juicy Hamburgers – this version adds some other ingredients to the ground meat to make for a healthier and also juicier version. Click here for recipe

Healthier Dessert Recipes

Cutting out junk food does not mean that you cut out all desserts. You can “have your cake and eat it too” by learning how to include scrumptious, healthy and affordable desserts in your menu. Try picking one of these recipes or other ideas for a special sweet treat. Find ways to shift your thinking about what a healthy dessert can be.

Click here to get six delicious healthy desert recipes: Oatmeal Chocolate Chip Cookies, Simple Sorbets, Rich Chocolate Pudding, Fruit Crisp, Zucchini Bread, and Pumpkin Pie. See below for more ideas.

Dessert recipe ideas
Popsicles: Freeze your own 100% fruit juice popsicles. If you don’t have a Popsicle tray you can use an ice-cube tray and freeze with small plastic spoons as handles. Click here for recipe
Yogurt: Buy a large container of plain yogurt and you can make each serving unique by adding a little sweetener such as honey and cut up pieces of fresh in season fruit. Making your own frozen yogurt is fun, too! Click here for recipe
Home baked items: For healthier baked goods it is much more affordable to make your own. It’s also a great way to spend time with family or friends. Oatmeal cookies with rolled oats (whole grains!) are a good example of a healthier baked option. In addition you can usually reduce the amount of sugar typical recipes call for. Click here for recipe
Frozen treats: There are many delicious frozen treats such as fruit, yogurt, and smoothies. Try freezing grapes, bananas (cut into pieces before freezing), peaches (cut into pieces before freezing), or berries. For an amazing dessert pour a little dark chocolate sauce over the frozen fruit. Yummy! Click here for recipe
Chocolate: Many of us have chocolate cravings. Dark chocolate is actually quite high in anti-oxidants so enjoy the occasional square of dark chocolate (70% or higher is best) as a wonderful treat. Enjoy other chocolate treats on special occasions. Click here for recipe
Fruit and vegetables can be the main ingredient in a number of sweet treats such as cobblers, pies, or sweet breads. The fruit brings vitamins and natural sweetness so not as much sugar is necessary. Vegetables add fiber and various vitamins & minerals. Click here for recipe