Healthy Recipes Everyday

New Focus For Healthy Recipes Everyday

I've taken a break from posting recipes everyday for a couple of reasons. While I've wanted to eat healthier and lose some weight, I just knew that I was somehow missing the boat. Even though the recipes I was trying and posting were good and full of healthy ingredients, they weren't focusing on the type of eating lifestyle I really wanted to steer towards. The problem was, I wasn't exactly sure what it was I was looking for.

Not too long ago, I came across a book that clicked for me. As I was reading about the beliefs that Dr. Joel Fuhrman talked about (eating nutritionally dense food rather than counting calories for example) I became more and more intriqued. I took a run up to Barnes and Noble and bought his book, Eat to Live, and as I started reading through it, I realized I'd hit the motherlode. The Eat to Live plan is just what I've been looking for.

So for the past few weeks I've been transitioning over to this new way of eating and learning all I can about eating foods that are nutritionally dense and most importantly are vegetable-based. This new way of eating is making it necessary to look for a completely different kind of recipe than what I've been focused on in the past. Hence, the Healthy Recipes Everyday blog is going to be a bit different than it was in the past.

I'm looking forward to posting recipes that I'm finding all over the place -- cookbooks, websites, blogs, and that friends who are also eating this way are sharing. Some I'll just post so the recipes are handy when I have a chance to try them and others will be ones that I've already tried and feel are worth sharing.

I'm excited about this new emphasis on eating nutritionally dense food and the wonderful health benefits that result from this kind of lifestyle. I'll be posting more in the days to come about the Eat to Live plan as well.

So now I can happily say -- Healthy Recipes Everyday is BACK!!

Sweet and Sour Shrimp

Here's another recipe I found in Cooking Light's 5 Ingredient 15 Minute Cookbook. I don't think Dave thinks there is a dish that involves shrimp that isn't wonderful. This recipe is quick and easy. Serve over brown rice.

Sweet and Sour Shrimp

Serves: 4

1 (8 ounce) can pineapple chunks in juice
1 tsp. cornstarch (or arrowroot powder)
3 Tbsp. chili sauce
1 Tbsp. soy sauce (use low-sodium)
1/2 tsp. garlic powder
Cooking spray
2 tsp. sesame or vegetable oil
1 medium green pepper, coarsely chopped
1/2 medium onion, sliced
3/4 pound peeled and deveined medium-sized fresh shrimp

Drain pineapple, reserving juice; set pineapple chunks aside. Combine reserved juice, cornstarch, chili sauce, soy sauce, and garlic powder; set aside.

Coat a large nonstick skillet or wok with cooking spray and add oil. Place over medium-high heat until hot. Add green pepper and onion; stir-fry 2 - 3 minutes or until crisp-tender. Add shrimp; stir-fry 2 - 3 minutes or until shrimp turn pink.

Stir cornstarch mixture and pineapple chunks into shrimp mixture. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly. Serve immediately over brown rice.

Cajun Swordfish

Swordfish is one of my favorite kinds of fish -- the first time I had it cooked on the grill I thought I was eating steak. It's delicious. I found this recipe in Cooking Light's 5 Ingredient 15 Minute Cookbook and thought it was worth a try.

Cajun Swordfish

Serves: 4

4 (4 ounce) swordfish fillets (1" thick)
Olive oil cooking spray
1 1/2 tsp. blackening seasoning, divided
1/3 cup non-fat mayonnaise
1 Tbsp. sweet pickle relish
1 tsp. fresh lemon juice
Lemon wedges (optional)

Coat both sides of fish with cooking spray; sprinkle evenly with 1 1/4 teaspoons blackening seasoning. Place swordfish on rack of a broiler pan that has been coated with cooking spray. Broil 5 1/2" from heat for 6 minutes on each side, or until swordfish flakes easily when tested with a fork.

While swordfish broils, combine mayonnaise, 1/4 teaspoon blackening seasoning, pickle relish, and lemon juice. Stir well.

Serve swordfish immediately with mayonnaise mixture and lemon wedges.

Portobello Burgers

I absolutely love Portobello mushrooms cooked on the grill. Here's a yummy alternative to hamburgers when you're trying to lay off the beef!

Portobello Burgers

Serves: 4

4 large Portobello mushrooms, stems removed
1/4 cup low-fat Italian dressing (I make up a package of Good Seasons using the lite recipe)
cooking spray
4 (1 ounce) slices cheese (Provolone, Mozzarella, Cheddar -- all good!)
4 kaiser rolls (or multi-grain sandwich bun)
1 red pepper, sliced
1/2 Vidalia onion, sliced

Toss pepper and onion slices in a 1 - 2 tablespoons of Italian dressing and then place in the center of a large piece of heavy duty foil. Fold up sides to create package.

Brush both sides of mushrooms evenly with about 3 tablespoons of the Italian dressing. Coat grill with cooking spray and heat grill to medium heat (about 350 degrees) Place foil package on grill and allow peppers and onions to cook. Place mushrooms on rack, and grill covered for about 4 minutes on each side or until tender. Place cheese over mushrooms and grill for an additional minute while cheese melts.

Lightly toast buns if desired. Place mushrooms on buns and top with peppers and onions.

Lime Chiffon Pie

This is yet another variation of a light and refreshing pie you can make using Sugar Free Jell-O and Lite Cool Whip. This is a recipe I found in the Kraft Food and Family magazine.

Lime Chiffon Pie

Serves: 8

2/3 cup boiling water
1 package Jell-O brand Lime flavored Sugar Free, Low-Calorie gelatin
Ice cubes
1/2 cup cold water
1 1/2 tsp. grated lime peel
2 Tbsp. lime juice
2 cups thawed Cool Whip Lite (or Cool Whip Free or Cool Whip Sugar-Free) Whipped topping
1 ready to use reduced fat graham cracker crumb crust

Stir boiling water into dry gelatin mix in large bowl at least 2 minutes until completely dissolved. Add enough ice to cold water to measure 1 cup. Add to gelatin; stir until ice is completely melted. Stir in lime peel and juice.

Add whipped topping; stir with wire whisk until well blended. Refrigerate 15 - 20 minutes or until mixture is very thick and will mound. Spoon into crust.

Refrigerate at least 4 hours or overnight. Store leftover pie in the refrigerator.

Razzmopolitan

Here's another drink idea from the Kraft Food and Family magazine. Again, would be a nice treat out on the deck on a warm summer afternoon.

Razzmopolitan

Serves: 7 (1 cup each)

1 tub Crystal Light Sunrise Classic Orange Flavor Sugar Free Drink Mix
5 cups cold water
2 cups low calorie (light) cranberry raspberry drink
1/4 cup fresh lime juice

Place drink mix in plastic or glass pitcher. Add cold water; stir until drink mix is dissolved.

Add cranberry raspberry drink and lime juice. Stir. Refrigerate until ready to serve.

Pour into sugar-rimmed martini glasses.

Note: for an adult version, omit 1/2 water and add 1/2 cup vodka.

Note to self: would this be good with frozen raspberries and crushed ice added and blended into the drink? Worth a try!

Strawberry Pink Lemonade

I found this recipe in a Kraft's Food and Family magazine and thought it sounded perfect for a refreshing drink out on the deck this summer. I'm anxious to give it a try!

Strawberry Pink Lemonade

Serves: 8 (1 cup each)

1 tub Crystal Light Pink Lemonade Flavor Low Calorie Soft Drink Mix
7 cups cold water
1 cup frozen strawberries, divided
ice cubes

Place drink mix in plastic or glass pitcher. Add cold water; stir until drink mix is completely dissolved.

Pour half of the drink mix and half of the strawberries into blender; cover. Blend on high speed until smooth.

Pour over ice cubes in tall glasses. Repeat with remaining prepared drink mix and strawberries. Serve immediately.

Beef Stir-Fry with Mushrooms and Spinach

Here's another recipe I found at MealsForYou.com. I've changed it up a little bit to make it more to my liking but it's not far off the original. Again, this is a quick meal to prepare -- you can have it on the table start to finish in about 30 minutes.

Beef Stir-Fry with Mushrooms and Spinach

Serves: 4

1 bag porcini mushrooms (I use baby bellas)
3 Tbsp. lite soy sauce (plus more for serving if desired)
1 Tbsp. cornstarch
1 tsp. sugar (can leave this out or use a sugar substitute)
1 pound boneless sirloin steak, thinly sliced across the grain
2 tsp. vegetable oil
2 tsp. Asian sesame oil
2 tsp. fresh ginger, minced
1 clove garlic, minced (or 1 tsp. jarred minced garlic)
1 cup scallions, chopped
6 oz. spinach, washed with stems removed
Brown rice -- enough to serve 4

Cover mushrooms with hot water in a bowl. Let soak for 15 minutes. Drain, reserving liquid. Rinse mushrooms under running water. Pat dry and slice. Set aside.

Combine next 4 ingredients in a jar with a tight-fitting lid. Shake vigorously. Place sliced steak in a mixing bowl. Pour marinade over steak and toss to coat.

Heat vegetable oil and sesame oil in a wok or heavy non-stick skillet over high heat. Stir-fry ginger and garlic for 45 seconds. Add steak and marinade and stir-fry 2 minutes or until steak begins to brown. Add scallions and mushrooms and stir-fry 2 minutes or until scallions are softened. Add spinach and reserved mushroom soaking liquid. Stir-fry another 45 seconds. Season to taste with pepper. Serve with additional soy sauce. Serve alongside or over brown rice.

How Healthy Foods Keep You Healthy

So have you ever wondered how eating cauliflower can make you healthy? Sure you know it's a veggie and that in and of itself means its better for you than Doritos (right?) But what exactly will choosing cauliflower for dinner do for you in the long run?

That old adage -- an apple a day keeps the doctor away -- well, just how exactly does eating an apple every day accomplish that?

I received an email today with a chart that gives a quick overview of how some of our basic fruits and veggies can keep us healthy. I loved it! Next time I'm debating about what I should be feeding my body (meaning do I go with the chocolate chip cookies or should I opt for the orange instead) I'll have a quick reference that can help me to remember just why choosing the ORANGE is the better choice.

Here's the chart. Copy and paste it into a document and print it out for a quick reference.

apples	Protects your heart	prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	kills bacteria	Fights fungus
grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
grapes	saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
mangoes	Combats cancer	Boosts memory	Regulates thyroid	aids digestion	Shields against Alzheimer's
mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
oats	Lowers cholesterol	Combats cancer	Battles diabetes	prevents constipation	Smoothes skin
olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
peaches	prevents constipation	Combats cancer	Helps stops strokes	aids digestion	Helps hemorrhoids
peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates diverticulitis
pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
prunes	Slows aging process	prevents constipation	boosts memory	Lowers cholesterol	Protects against heart disease
rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
strawberries	Combats cancer	Protects your heart	boosts memory	Calms stress
sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
walnuts	Lowers cholesterol	Combats cancer	boosts memory	Lifts mood	Protects against heart disease
water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
wheat germ	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
wheat bran	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

Parmesan Sole Fillets

Here's a simple to prepare dinner that is ready in under 30 minutes. Doesn't get much better than that (unless someone else is cooking it for you!) This is from MealsForYou.com.

Parmesan Sole Fillets

Serves: 4

1 pound sole or other mild-tasting fish
1 cup plain, low-fat yogurt
1/4 cup grated Parmesan cheese
2 Tbsp. fresh parsley, chopped
1 Tbsp. instant minced onion
1 Tbsp. lemon juice
1/2 tsp. garlic salt
1/8 tsp. grated black pepper

Preheat oven to 375 degrees. Arrange fillets in a baking pan coated with nonstick cooking spray. Combine remaining ingredients in a bowl. Spread yogurt mixture evenly over fillets. Bake 12 - 15 minutes.