Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Make foods appear pretty and appetizing and everyone will enjoy their food more!
Learn to use spices and fresh herbs to add aroma to both savory and sweet foods.
Heart Healthy
New Recipes


Week ofDecember 31, 2010

Homemade Baked Tortilla Chips

If you are looking for a healthy alternative for chips, try making your own. The spices you choose should compliment your dip or spread. Try the cinnamon sugar combination with flour tortillas and serve with a fruit salsa. Or try serving a combination of garlic salt and cumin with a black bean and corn salsa. Choose your favorite flavors and let your imagination go.

10 - 12 flour or corn tortillas
Vegetable oil or vegetable oil spray
Choice of spices

Cut tortillas into 8 wedges. Brush or spray baking sheet with oil. Arrange tortilla wedges in a single layer on the baking sheet and brush or spray lightly with oil.

Sprinkle with seasonings: salt, garlic salt or seasoned salt, chili powder, cinnamon and sugar, etc. Bake at 325 until crisp and lightly browned, approximately 10 minutes.

Week of December 24, 2010

Entertaining with a Healthy Attitude and Style

Now that everyone has stuffed themselves during the Holidays, every other sentence out of most peoples mouths is "I need to lose those pounds I put on". So what does a caring hostess serve for those New Year's get-togethers?

For an elegant and healthy canape tray, try stuffed vegetables as an alternative to other calorie ladden appetizers. Make up low fat chicken, tuna, shrimp, crab or surimi salads or goat cheese and yogurt or feta and low fat cream cheese or low fat sour cream stuffings and let your imagination go. Garnish with chives and pimentoes or get truly lavish with caviar.

Great veggies for stuffing are belgium endive, celery, cucumbers, small plum or cherry tomatoes, small pimento peppers, cherry peppers, pepperoncini peppers, anaheim peppers and miniature colored bell peppers. If your guests like spicy or hot things, you may also stuff jalapeno peppers.

The best part is, most of these appetizers can be made ahead of time and refrigerated until ready to serve.

Week of December 17, 2010

Tips for a Healthy Lifestyle

Be smart about the foods that you choose to buy. Always purchase good quality fruits and vegetables, healthy complex carbohydrates, lean proteins, and healthy fats.

Portion control is extremely important. Since 1980 portions served in resturants and homes have nearly doubled in size. It is hardly surprising that obesity has severely increased in the same time frame.

Create a balance in your life with happy relationships, satisfying jobs and regular exercise or physical activity.

Smart Eating Tips:

  • Drink plenty of water to keep your body hydrated.
  • Choose foods low in saturated and trans fats.
  • Eat lean cuts of meat or poultry and low-fat or fat free milk products.
  • Eat a variety of fruits and vegetables and whole-grain carbohydrates such as brown rice, bulgur, quinoa, and millet each day.
  • Total fat intake should be between 20 to 35 percent of calories ingested. The good fats should come from sources like vegetable oils, avocados, nuts, seeds, and fish.
  • Eat less sugar.
  • Refrain from as much processed food as possible. Try to fill your diet with fresh produce and fresh meats, poultry and fish.
  • Add no more than 1 teaspoon of salt per day when cooking.
  • Educate yourself - read the labels of packaged foods. Finding out what ingredients and calories a product contains will enable you to make smarter decisions about what you buy.

Week of December 10, 2010

Revving Up Your Body's Immune System

As we greet this years cold and flu season, why not strengthen your bodies natural disease fighting defenses.

  • Eat Colorful Fruits and Vegetables
    Fruits and vegetables that are brightly colored like red bell peppers, spinach, berries (blueberries, strawberries, raspberries, etc) sweet potatoes, avocados, kiwi and pink grapefruit contain double the antioxidants of their paler cousins. They also provide a rich supply of carotenoids that help keep your respiratory tract healthy.
  • Get More Sleep
    Yes a rested body is stronger. Getting 8 hours of sleep every night can make your immune system 50% stronger. Deep sleep is when the body replenishes it virus fighting immune cells.
  • Pass Up Sugary Foods and Beverages
    Refined sugars and excess natural sugars can weaken your immunity as well. According to a 1977 study published in the American Journal of Clinical Nutrition, drinking 24 ounces of sugary soda depressed infection-fighting white blood cell activity by 50 percent for about five hours after consumption.
  • Herbs like echinacea, Asian ginseng, eleuthero, garlic, and white and green tea all possess elements that modulate, activate or enhance immune function and the antimicrobial properties that fight disease.
    • Every clove of garlic contains over 70 various sulfur compounds. The body needs these raw compounds to maintain virus killing white blood cells. Heating or cooking garlic inactivates the enzyme that produces allicin, but if garlic is chopped and allowed to sit for 10 minutes before cooking, enough allicin is formed to maintain the healthful benefits. Exposing garlic to heat for as little time as possible (lightly sautéing, for example) will help retain its enzyme activity.
    • Studies have proven that green tea is rich in catechins, a natural germ fighting compound. Now more research reveals that white tea is even more effective than other teas. Unlike other teas, white tea undergoes less processing and contains more protective natural chemicals.

Week of December 03, 2010

Original Spice Seasoning Mixes for Gifts

Are you trying to come up with some original ideas for holiday gifts this year. Why not mix up some of your favorite spice mixes and rubs and place in pretty jars. You can always top caps with some pretty fabric and tie with a ribbon or string bow. Include a small card with what the mix is and instructions for use like: "Use to season chicken and seafood".

Here are a few recipes to get you started . . .

Creole Seasoning Mix

2 tablespoons plus 1-1/2 teaspoons paprika
2 tablespoons garlic powder
1 tablespoon salt
1 tablespoon onion powder
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon cayenne pepper
1 tablespoon pepper

Yields: about 1/2 cup. Use to season chicken seafood, steak or vegetables.

Chicken Dry Rub

1/4 cup brown sugar, packed
2 tablespoons chili powder
2 tablespoons paprika
1 tablespoon cumin
1/2 teaspoon cayenne pepper (can use more)
1 tablespoon garlic powder
3 teaspoons mustard powder
2 teaspoons salt
2 teaspoons black pepper

Yields: about 3/4 cup. Rub onto chicken; place in the refrigerator for 6 - 24 hours.

Moroccan Seasoning Mix

5 teaspoons ground nutmeg
5 teaspoons ground cumin
5 teaspoons ground coriander
2 1/2 teaspoons allspice
2 1/2 teaspoons ground ginger
1 1/4 teaspoons cayenne pepper
1 1/4 teaspoons cinnamon

Yield: about 1/2 cups. Use in any Moroccan dish. Also good on grill pork chops.

That is just a start . . . to find hundreds more just type "spice mix recipes" into a search on Yahoo or Google and Have a Very Spicy Holiday Season!

Before you begin any exercise or diet program, you should have permission from your doctor.
Contents in this web site are in no way intended as a substitute for medical counsel .

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