Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Keep boullion and some flavorfull dried soup bases on hand for a quick soup base.
Keep fresh fruit in the refrigerator at all times for those sweet attacks. The fresh fruit will satisfy as well.
Heart Healthy
New Recipes


Week of October 26, 2008

Broccoli Tips

Broccoli is a nutritional powerhouse that boasts 200 percent of the recommended daily allowance of Vitamin C, a good dose of Vitamin A, riboflavin, calcium, and fiber - and contains just 40 calories in a mere one cup serving. It has even been proven to help protect against cataracts, stroke, and many kinds of cancer.

What to look for when shopping for broccoli:

The best broccoli will have dark green tops with slightly lighter green stems.
Buds should be tightly closed, with no mushy spots or signs of yellowing.
The stalks should feel firm and crisp, never limp or wobbly.

At most stores, you can also buy packages of pre-cut broccoli florets - look for the same characteristics to ensure quality.

Broccoli can stay fresh for up to two weeks if you store it unwashed, dry, and tightly wrapped in a plastic bag. Keep in mind broccoli's nutritional value depletes the longer you store it, so it is best to use it as soon as possible.

Frozen broccoli is a good alternative too - you can use as much or as little as you like and freezing does a great job of preserving nutrients.

Perfect broccoli everytime!

Perfectly cooked broccoli is an appetizing bright green with a mild, pleasant flavor and a tender but firm texture. To avoid overcooking, uncover once it’s done and serve right away. You can also plunge it into an ice bath to stop the cooking, as this will preserve the color, flavor, and nutrients.

Week of October 19, 2008

If you are craving sweet snacks, go ahead and give yourself a break without breaking your diet. Here are some low cal sweet snacks that can curb your cravings.

Cinnamon Microwave Apple

To prepare Core half an unpeeled apple (use any variety that remains firm when cooked, such as Northern Spy, Rome Beauty or York Imperial) and fill with 1 teaspoon of brown sugar and a dash of cinnamon; place in a microwave-safe bowl and cover with plastic wrap. Microwave for 2 1/2 minutes; remove from oven and top with 1/2 cup nonfat vanilla frozen yogurt.

Nutrition score per serving: 143 calories, 0 fat, 90% carbs (32 g), 10% protein (4 g), 2 g fiber, 313 mg calcium, 0.4 mg iron, 46 mg sodium.

Lemon Pops

To prepare Combine 16 ounces of plain, nonfat yogurt and 8 ounces of frozen lemonade concentrate, pour into 6 pop molds and freeze.

Nutrition score per serving (1 pop): 111 calories, O fat, 83% carbs (23 g), 17% protein (5 g), trace fiber, 153 mg calcium, 0.34 mg iron, 60 mg sodium.

Strawberry Cream Cheese Snacks

To prepare Spread 1 graham cracker with 2 tablespoons of fat-free cream cheese and top with 1/3 cup sliced strawberries or 2 tablespoons of preserves.

Nutrition score per serving (1 graham cracker with 2 tablespoons of cream cheese and 1/3 cup sliced strawberries): 105 calories, 17% fat (2 g; 0.5 g saturated), 61% carbs (16 g), 22% protein (5 g), 1.5 g fiber, 66 mg calcium, 1 mg iron, 249 mg sodium.

Apple Nut Yogurt

Cut a medium sized apple in half. Put one half in a bag in the refrigerator for another day. Cut out the core of the apple and throw it away. Cut up the rest of the apple into small pieces and put in bowl. Add 1 tablespoon of low calorie vanilla yogurt. Sprinkle with cinnamon. Add four chopped walnut halves and stir together. This makes a healthy, quick snack!

Nutrition score per Serving: 88 Calories; 5g Fat (43.7% calories from fat); 2g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1 Fat.

Skinny Shakes

1/2 cup of skim or 2% milk
1 banana, broken into pieces
One or two packets of Sugar Substitute

Blend in blender until smooth and start dropping ice cubes into the mixture, one or two at a time. Keep adding the ice cubes until your shake is as thick as desired.

For variations, add fresh or frozen strawberries, chocolate syrup to taste, crushed pineapple, or a fresh peach.

Nutrition score per Serving (excluding unknown items): 155 Calories; 1g Fat (4.2% calories from fat); 5g Protein; 34g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 68mg Sodium. Exchanges: 2 Fruit; 1/2 Non-Fat Milk; 0 Other Carbohydrates.

Week of October 12, 2008

If you are looking for a nice salty snack without adding tons of saturated fat to your diet, try this spicy invention.

Spicy Chickpea Snacks

1 - 15 ounce can chickpeas, drained
1 tablespoon vegetable oil
1 1/2 teaspoons chili powder (or more)
1 teaspoon paprika
1 teaspoon cornflour
1/2 teaspoon cumin
1/2 teaspoon oregano
1/3 teaspoon garlic powder or onion powder
1/3 teaspoon cilantro (ground coriander)
1 dash cayenne pepper (or to taste)
For cheezy flavor:
1-2 teaspoon nutritional yeast
Salt (to taste)

Preheat oven to 375º F. Mix chickpeas and oil. In a small ball mix together corn flour & spices (except salt). Add to chickpeas and toss to coat.

Bake on a baking sheet about 40 min.(or until crunchy). Sprinkle with salt.

Week of October 5, 2008

How to Make a Rich and Nutrient Rich Beef Stock

You will need a heavy large stainless steel stock pot, large bowls, a collander, a strainer and a sheet of fine cheesecloth. This is a great lazy weekend task.

40% large meaty bones (also known as marrow bones) (about 2)
60% boney bones (also known as knuckle bones) does not have meat on them
1/2 cup cider vinegar
4 quarts or more filtered water
3 springs fresh thyme
3 organic carrots
3 organic onions

3 ribs celery

Roast meaty bones on a baking sheet in a 350 degree oven for one hour. (this will intensify the flavor of your stock and give it a nice rich color.

While meaty bones roast, add the boney bones to your stock pot. Add 1/2 cup cider vinegar and four quarts or more water to cover bones in stock pot. Let sit

Peel 3 onions and coursely chop each onion into 8 pieces.

Trim and scrub 3 carrots (leaving peel on). Chop into 1 - 1 1/2" pieces.

Rinse and trim 3 ribs of celery. Coursely chop into 1" pieces.

After one hour, remove meaty bones from oven and place in pot with boney bones and vinegar water. Add vegetables and 3 sprigs of thyme. Scrape browned bits from pan into stock pot.

Please on stove over high heat and bring to a boil. As broth boils scum will rise to the top. Skim off the scum from the top with a ladel. The scum is impurities from the bone, so you want to remove as much as possible.

Reduce heat to a simmer. (There must still be a slight movement below the surface or a roll. DO NOT COVER.

Stock need to roll (simmer) for at least 12 hours up to 72 hours. (This can be cumulatively - let roll for a specified time. Let cool and refrigerate, then you can take it out and bring to a boil again, skim and return to a simmer.

When stock has cooked the desired time, remove from stove and let cool enough to handle.

Place a collander over a large bowl and pour stock through. Throw away bones, any dry cooked meat and vegetables.

Line a strainer with cheesecloth and place over bowl. Pour stock through cloth and strainer to remove the last of any particles. Let stock cool thouroughly to room temperature (up to four hours).

Cover and refrigerate until jelled. Remove any fat layers that form.

To store, you msy freeze in freezer in freezer safe containers for up to 6 months.

Stock will last up to 5 days in the refrigerator.

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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