Scrumptious Recipes
Eating healthy doesn’t mean no-flavor, here are some of my favorite recipes that I have enjoyed. I’m not a nutritionist so I am not providing any nutritional content, but common sense should prevail. These are readily available ingredients from your local grocer or farmer’s market, nothing too funky. Enjoy these fresh and flavorful dishes, low-fat, high protein, and most, if not all, are low carbohydrates, that my family has enjoyed. They were adult and kid tested!
BEVERAGES
Peach Fresh Smoothie
Time: 5 minutes
Servings: 1
Ingredients
1 cup frozen peaches (using frozen fruit means you do not need to add ice)
1 cup apple juice (or orange juice)
½ cup low-fat plain yogurt
Preparation
Combine ingredients in a blender. Puree until smooth, enjoy.
For a twist, try using frozen strawberries or your favorite berry.
SNACKS
Yogurt Parfait
Time: 5 minutes
Servings: 1
Ingredients
8 oz fat-free vanilla yogurt
1 c mixed strawberries and blueberries, rinsed and drained
¼ to 1/3 cup classic granola
Preparation
Layer ingredients in order listed bowl.
Tip: to pack to-go, put the granola in a baggie to sprinkle on top when serving.
APPETIZERS
Asian Chicken Lettuce Wraps
Time: 30 Minutes
Servings: 4
Ingredients
¼ cup water
1 pkt. Stir-fry seasoning powder
2 Tbsp reduced sodium soy sauce
3 Tbsp lime juice
1 tsp sugar
1 Tbsp olive oil
1 lb ground chicken (or ground turkey)
½ cup water chestnuts, diced
1 red bell pepper, seeded and diced
3 Tbsp scallions, sliced thin
1/8 tsp red pepper flakes
1 head of iceberg lettuce, rinsed, dried, and the leaves pulled apart
1 cup peanuts, chopped
¼ cup cilantro, chopped
Preparation
Mix water, stir-fry seasoning, soy sauce, lime juice and sugar in a small bowl. Set aside for later.
Heat olive ...
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..., add frozen corn and cook an additional 10 minutes.
Serve with fat-free sour cream, scallions, shredded low-fat cheese.
SIDE DISHES
ENTREES
Grouper with Mediterranean Relish
Time:
Serves: 4
Ingredients
2 tomatoes, diced
2 Tbsp fresh basil, chopped
1 tsp fresh oregano, chopped
1 Tbsp garlic, minced
2 tsp extra-virgin olive oil
½ cup sliced black olives
4 grouper fillets, 5-7 oz each
Preparation
Preheat oven to 350 F. Lightly coat a 9-by-13 baking pan with cooking spray.
In a small bowl, combine the tomato, basil, oregano, garlic and sliced black olives. Add the olive oil and mixes well.
Arrange grouper fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 12 to 18 minutes.
Tip: You can substitute halibut, tilapia, and salmon for a nice variation.
The last step of this recipe is waiting. The master pot should be left on low heat for about one hour and a half to two hours while stirring consistently to prevent sticking or burning to the edges of the pan. The sauce can be thinned if too thick by simply adding some more, you guessed it, chicken stock. When the sauce is done, my grandmother usually puts some salt and pours it on some cooked chicken with rice on the sides. The rice she makes (another traditional dish) is delicious and requires a recipe of its own. But after the sauce is nice and ready, pour it on your choice of poultry or even get crative. The end result is always a happy mouth and a taste of mexican heritage itself. Enjoy.
To start the recipe, the following supplies will be needed; a medium bowl, knives, measuring spoons, a cutting board, and a spatula to stir the ingredients, a regular spoon can be used
After taking a closer look at the American diet, it 's clear to see Americans are in a lot of trouble. The average American diet is filled with lots of greasy fast food, large cuts of meat, salty junk food and sugar-laden sodas. This tradition is then passed on to the children and creates a legacy of ailments, disease and a lower quality of life. To many people, plant-based eating sounds like a death sentence. In reality, it 's all about getting creative with the foods you already like. It also involves intentional meal-planning and organization. However, your health is worth it. The ability to experience a better quality of life should be motivation enough to start changing your eating habits. Consider a few of these simple ways to incorporate plant-based eating into each meal without eliminating delicious taste.
Combine ingredients in a small pot and bring to a boil over medium heat, stirring often. When it thickens, remove and add toppings of choice. Dig in. Note: Coconut milk, soy milk, or other substitute will work in this recipe.
This is a story of an immigrated family, narrator’s father and mother who immigrate to Canada from Malaysia. In this family father prepares foods for everybody every day. One day, son’s rebellious behavior broke the silence of life, and father used violence to teach him a lesson, all this happened were in daughter’s eyes. The story is written by Madeleine Thien, “Canadian-born daughter of Malaysian-Chinese immigrants, who lives in Vancouver, British Columbia. Now, whose collection Simple Recipes was named a notable book by the 2001 Kiriyama Paci fic Rim Book Prize” (Brown, 2006). The theme of cultural conflicts are shown through the setting of rinsing rice in kitchen, the character of brother’s rejection in life and the metaphor
Most people are trapped into believing that Canada is a very diverse place to live as it welcomes many cultures, but do not realize what happens to their culture when they have lived in Canada after time. Throughout the stories Simple Recipes by Madeleine Thien and A Short History of Indians in Canada by Thomas King, the authors tell the actions of what is happening in the characters lives to show the stripping of other cultures when they come to Canada. These two stories reveal how difficult it can be to be a person with a different culture existing in Canadian society.
In a separate bowl cut the large scallions and half medium cabbage to small pieces. Peel and chop the potato, malanga, carrots, turnip, yam and the butter squash. Wash the vegetables and put in a separate boiling water. Cover it and cook it in high heat for an hour. After an hour reduce the heat and add scotch bonnet pepper. Once everything is fully cooked remove it from the pot. Used the cooking water to blend the squash into a puree. For the best flavor pour the vegetables, the squash and the cooking liquid into the pot that cooked the meat. After that add parsley, thyme, and broken spaghetti. If there’s no spaghetti, you can substitute with macaroni. Let them all cook for about an hour or until tender. Once done combine meat with soup and enjoy. You can eat this soup with bread has a side dish.
Once you have everything that is needed, you can begin to prepare the dish. Preheat the oven to 350 degrees. Take the large mixing bowl and pour the sour cream and the can of mushroom soup into it. I use one can of Campbell's mushroom soup. You can use the off-brand mushroom soup to cut costs if you wish. The end result will be about the same. I also prefer to use fat free sour cream to make it lighter. However, any sour cream would work. You will need eight ounces of sour cream. Stir the sour cream and soup together, and they will blend into a sort of cream sauce. If it is too thick, add a few tablespoons of water to thin it. The sauce should slowly drizzle off of the spoon. You also need to prepare the beef. It is totally dependent on your preference as to how much beef you should use. I tend to use about two pounds of lean hamburger. ...
teaspoons of cinnamon, and three-fourths of a cup of flour into a large bowl, and stir them
For years, I have been eating what I want. Food choices are a significant factor that affects our health. What we like or crave, often, is the determining variable in what we eat. Finding the right balance of food choices is the key factor in improving our health benefits. Choosing nutrient-dense foods will provide more nutritional value than foods that are found to be low in nutrient density. Making the right choices in foods, however, is extremely difficult. Often, I find myself enthralled in the latest fad, not considering the subtext of the foods I am eating, such as nutrients, vitamins, healthy fats and unhealthy fats, cholesterol and minerals. The diet project underlined a three-day food entry intake that provided a dietary analysis report
Watkins, R., (2000). Recipes and Tips for Healthy, Thrifty Meals. 1st ed. : United States
We were told that 98 people had signed up to receive food. We calculated the number of Gatorade's we had and then divided that evenly. We ended up giving each person 16 gatorades. We had to take the gatorade out of the packaging and put them into plastic meijer bags. On this day, there were many volunteers, more than normal we were told. So, we set up an assembly line type organization to have the highest efficiency possible. Once that job was finished, we moved onto the potatoes. The potatoes were packaged already so we just needed to take them off the truck and place them on the table to people to pick
The first step to making spaghetti is assembling the sauce. A 20 minute preparation time before cooking the sauce involves dicing vegetables and opening two cans of tomatoes. This process couldn’t be easier for the novice chef.The first ingredients you’ll need are: one tablespoon of extra-virgin olive oil, one small diced onion, four cloves of minced garlic, two teaspoons of kosher salt, four dried bay leaves, one teaspoon of oregano and one teaspoon of basil.The last ingredients that you’ll need
2. Read the Recipe Completely. Once you find the recipe, read it thoroughly, making sure all instructions are perfectly clear to you. If some of the food terms are incomprehensible to you, you may want to refer to a good food dictionary.
When I was involved in sports I often ate very nutritious foods because I want to stay as physically fit as possible and eating right helped me do that. However, now that I don’t play sports and am a lot more concerned with school and work, making nutritious choices tends to fall to the back burner. Doing this assignment and taking this class in general have made me want to make more thought through decisions about what foods I chose to put into my body. I know eating a balanced diet makes people feel better mentally and physically, so it’s something I have been working on making a priority in my life once