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Archive for the ‘Healthy Food’ Category

When it comes to losing fat and building muscle, there is no better way to accomplish these goals than by removing as much processed food as possible from your diet and replacing it with fresh, whole ingredients such as meat, vegetables, fruit, eggs, nuts, and seeds. Learning some basic recipes that incorporate these elements is the best way to improve your health.

Whole chickens are great because they are cheap, tasty, and easy to cook. With these simple roasted chicken recipes you can start eating healthy as soon as tonight!

The Ingredients

Whole chicken Lemon Salt and pepper

The Recipe

Preheat the oven to 400 degrees F. Rinse the inside and outside of the chicken in cool water and pat dry. Sprinkle salt and pepper all over the inside and outside of the bird. Stab the lemon several times with a knife and place inside the bird’s cavity. This will ensure that it stays juicy and doesn’t dry out during roasting, as well as giving it a great flavor. Place the chicken in a roasting pan and place in the center rack of the preheated oven. Now you can just wait until dinner is ready, no basting necessary! The chicken will be done in about 1 1/2 to 2 hours, or when the internal temperature of the thigh reaches 180 degrees F.

The Variations

Above is the “master recipe,” but you can tweak this basic blueprint to end up with literally hundreds of different types of roasted chicken! Here are a few ideas of things you can do to spice things up and add in a little variety.

Chop up some onion and add it, along with a couple garlic cloves, into the chicken’s cavity. Similarly, you can add some dried or fresh herbs such as rosemary and thyme into the cavity. The more “goodies” you can fit in, the more flavor will soak into the bird as it cooks. Pour or rub some olive oil or fat all over the bird before you stuff it. This will add in more flavor and help to keep it juicy while it cooks. Pat the chicken all over with a dry rub before throwing it in the oven. Again, the sky’s the limit with these roasted chicken recipes!

These days, eating healthy while saving money can be challenging. Food prices seem to be on the rise, while salaries and budgets may remained more constrained.

Here are 7 great ways that will be great for the waistline while keeping the budget nice trimmed as well.

1. Big Hint! If you can sprout your beans or legumes before you cook them, you will activate enzymes and increase the bio-availability of valuable nutrients, all for just soaking them for 24 hours. This goes for seeds, as well. It will also save cooking time and decrease energy usage. The best beans and seeds are organic and sprouted, untreated by heat or chemical processing.

Beans, legumes and seeds provide lots of nutrition value for the buck. They are high in complete protein and add body and richness to soups and stews.

2. If you eat meat, save your bones! You can make a very nice soup. When you simmer poultry bones until they are very soft, they become edible and can be fed to your dog or cat. The marrow and bone are high in mineral and nutrient value. The broth will be delicious for simmering vegetables, rice or grains and makes a delicious soup as well.

3. Less is best. Did you know that most adults eat far more than they really need? Believe it or not, a light diet is much healthier than a hearty diet.

4. Cut up an apple, sprinkle with cinnamon and raisins with breakfast. This inexpensive add-on will enhance digestibility and help carry you through the day.

5. Lightly scrambled, sunny side up or poached eggs are more nourishing than hardboiled eggs. Get more nutritional value for your dollar with the lighter cooking.

6. Smoothies can be economical while being both filling and delicious. They can be prepared in just mere moments. A delicious and nutritious breakfast smoothie can be made with one half of a banana, one half of an orange, one half of an apple, 1 cup of milk (preferable organic and raw), one quarter cup of organic oats, 1 tablespoon of sunflower seeds all prepared in a blender. Save the rest of your fruit in the refrigerator for the next day. Add as much fruit as you like, or up the amount of ingredients to your liking. Some people may like to add a dash of natural vanilla extract.

7. Cut up fresh raw vegetables, preferably organic, and serve with lunch and dinner with a homemade delicious dip. Chew them carefully, and they will help fill you up while providing excellent nourishment. Fresh, raw fruits, vegetables are power-packed with vitamins, minerals, pure water and “living” enzymes. Be sure to eat raw foods before cooked to maximize nutritional benefits. Raw foods well chewed will satiate the appetite while providing valuable high quality fluid, vitamins, enzymes and minerals.

Happy, economical and healthy eating!

Popcorn can be traced back more than 5,000 years. It was popular with North American tribes who used to add various herbs and spices for flavour. Popcorn is created when a popcorn kernel is heated up. The moisture inside turns to steam, expands and forces the kernel to pop. You can see how such a simple process could have been discovered all those years ago and has kept going through the centuries.

 In more modern times popcorn has been associated with films and cinemas. Vendors used to stand outside the movie theaters offering the snack to movie goers. The theater owners soon wondered why those outside vendors should make all that profit from their own hard earned customers. So they started to provide the snack inside their theaters and the popularity of popcorn at the movies quickly became established.

 Now with so many people having a home theater system these days, a great idea for movie nights at home is to make your family and friends some good old fashioned popcorn yourself. It will create a great atmosphere and seem just like being out at the movie theater. You can even add some butter salt seasoning to get that great authentic taste. Then you’ll be all set for a great evening at the movies.

 Many popcorn makers these days can make popcorn much healthier than they used to with around 40% less calories. These healthy-option popcorn makers work by using hot air instead of oil to cook the popcorn. If you are considering buying a popcorn popper you should decide which type of machine to buy. If you are counting the calories you should definitely go for the hot air poppers. However you can select from stove top popcorn makers, automatic popcorn air poppers or you can use the microwave with the right tools and ingredients.

 These days there are many different flavours you can add to popcorn. This humble traditional snack is now in the gourmet food bracket as more and more people discover the many interesting flavors available. You can choose from sweet flavors like caramel and chocolate, savory flavours made from herbs and butter or hot spicy flavors by sprinkling ingredients like chilli and cayenne pepper onto it.

 One thing is for sure though, whichever type of popcorn machine you choose and whatever flavor of popcorn you make you will be certain of a great supply of delicious popcorn snacks at your fingertips that the whole family will enjoy.

It may seem a contradiction but it is possible to have a healthy and delicious cooked breakfast.

First, start with a glass of freshly squeezed orange juice – full of vitamin C and counts as one portion of fruit and veg.

Then a bowl of porridge made with half semi skimmed milk and half water. Top with just a teaspoon of unrefined sugar. Oats are Low GI so keep you going through the day and also contain soluble fibre which is good for the heart and for lowering cholesterol. The milk contains protein and calcium – both essential for good health.

Then the cooked bit. I suggest 2 rashers of lean grilled back bacon, a poached egg, one grilled tomato, a large grilled flat mushroom and baked beans.

Some survey said that people who eat eggs in the morning are shown to be slimmer than those who don’t. Again full of protein. The tomatoes and mushroom count as one portion of vegetable each. The beans are full of fibre – recommendations say you should be 18g of fibre a day.

Then have a bowl of prepared fruit – another 2 portions of fruit with a natural yoghurt.

Finish with a slice of wholemeal toast with a small amount of butter – much better in my opinion to have a small amount of natural butter than synthetically produced margarine. The toast contains fibre and also wholegrains which are good for the health.

Perfect and no desire to snack on unhealthy foods for the rest of the day!

Healthy eating is vital for a healthy, strong body and to nurture the mind. Most healthy foods are also lower in calories and fat than unhealthy foods and can thus also help you to lose weight.

This recipe is perfect for a quick dinner plus it is super healthy and it contains fat burning foods to help you lose weight.

Lentil and Oregano Soup

The gremolata topping makes this delicious soup (of Greek origin) utterly delicious and the lentils keep you fuller for longer.

Info

Serves: 4
Number of fat burning foods: 3 (avo oil, lentils and tomatoes)
Calories per serving:390
Fat per serving:5g

Ingredients:

15 ml avocado oil
1 onion, sliced
1 celery stick, diced
2 teaspoons of garlic and chili in jar
300 g brown lentils
1,5 L vegetable/chicken stock
1 x 400g tin tomatoes garlic flavor, peeled
And diced
15 ml fresh oregano, chopped
1 bay leaf

Gremolata
10 ml fresh parsley, chopped
10 ml oregano, chopped
5 ml lemon rind, grated
Zest of half a lemon
1 teaspoon garlic and chili from jar

Instructions:

Combine all these ingredients.

Heat the oil in a pot over a medium heat. Add the onion, celery and garlic and chili and saute for 3 minutes. Add the lentils, stock, tinned tomatoes, oregano and bay leaf to the pot, bring to the boil and allow to simmer for 20 minutes, or until lentils are cooked.
To serve, remove bay leaf, season the soup with salt and pepper, ladle into bowls and add the gremolata topping.

I hope you enjoy this recipe and that you include it in your meal plan. Let me know what you thought about the recipe! Just remember that in order to be healthy and to lose some weight, exercise is very important, so is healthy eating.

The best selling Mexican junk foods are not the same as the most famous Mexican foods if you are looking at authentic Mexican food recipes. Forget Taco Bell and Tex Mex inventions if you want to know what real Mexicans eat.

Tortillas are a Mexican staple and are eaten daily in Mexico, served alongside a meal. In the south of Mexico, tortillas are often made from maize and in the north, they are usually made from flour.

Recipes for Mexican Tortillas

Tortillas are used in many typical Mexican food recipes. They can be fried to make tacos, broiled to make quesadillas or rolled and baked to make enchiladas. Enchiladas are coated in a chili and tomato sauce, filled with pork, chicken, or vegetables, and then baked. They are usually quite mild, despite the chili content.

Quesadillas are tortillas, which are stuffed with cheese. This is a simple Mexican recipe, which is frequently served with salad or beans. If you prefer your tortillas fried, you can make tacos. Taco fillings include pork, chicken, beef, or vegetables.

Famous Mexican Sauces

The word salsa means sauce, although some Mexican salsas are thick and chunky, rather than thin and sauce-like. Mole sauce is a chili, chocolate and spice based sauce. It can be green or red and is often served over turkey or chicken.

Pipian sauce, which is popular in the Oaxaca region of Mexico, is made from pumpkin seeds. It is green and goes nicely with chicken.

Red Snapper Veracruz Style

Fish and seafood is very popular in the Veracruz region of Mexico and the following Veracruz recipe for red snapper, known locally as Huachinango, combines this tasty fresh fish with a flavorful marinade and other ingredients such as bay leaves, chicken broth, onion, and tomato.

Huachinango is found on many menus in coastal Mexican areas. This recipe makes enough to serve six people.

Traditional Huachinango Recipe

You will need:
1 whole red snapper (about 3 1/2 lbs), cleaned and de-scaled 1/4 teaspoon black pepper 1/4 teaspoon ground cloves 2 tablespoons water Juice from 2 limes 3 chopped cloves garlic 2 bay leaves 1/2 teaspoon dried oregano 1 sliced onion 1/2 cup chicken broth Vegetable oil, to saute 3 tablespoons dried parsley Salt, to taste 1 tablespoon capers 12 whole green olives 8 pitted green olives, finely chopped 6 pickled chilies 1/2 cup homemade tomato puree (tomatoes, water, and olive oil) 4 plum tomatoes
How to make it:

Score the fleshy part of the fish with a sharp knife and leave the head and tail on. Mix the lime juice, water, garlic, clove, and black pepper together and pour this marinade over the red snapper. Let it marinate in the refrigerator for 30 minutes.

Pour a tablespoon of the oil into a hot pan and sear the snapper on each side for several minutes. Add the chicken broth, then the onion, bay leaves and oregano. Add the tomato puree and the whole plum tomatoes.

Next, add the chopped olives, capers, and pickled chilies. Add salt to taste and simmer for 15 minutes. Sprinkle the parsley and whole olives over the fish before serving it. You can serve this red snapper recipe with rice and salad.