Can someone give me some HEALTHY recipes?!
Can someone give me some HEALTHY recipes?
i'm on a diet and i want some healthy recipes for me to have for supper, lunch, and breakfast. please send in ingrediants, measurments, and preperations. thanx!
Answers:
I am the grandmother of a two diabetic grandchildren (type 1)...my father was also a diabetic (type 2)....the best answer I can give you is to buy a diabetic cookbook which has the best and most tasty and healthy recipes...I cooked for my oldest grandson (18 yrs. old) out of them cookbooks (always buying the newest edition) for most of his life....it wouldn't hurt to buy one and try it....also, they have a magazine that comes out and it would be great to subscribe to that....good luck in eating healthier....
2 of my favorite meat recipes are very lean and delicious!
#1 Grilled Salmon with Rosemary
1 lb. Salmon
2 tsp extra-virgin olive oil
2 tsp fresh lemon juice
1/4 tsp salt
pinch of finely ground pepper
2 cloves minced garlic
1 tsp dried, crushed rosemary
Cut fish into 4 equal-sized portions.
Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary, then brush the mixture onto the fish.
To Grill:
Arrange fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn halfway through grilling.
To Broil:
Spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil on HI 4" from the heat for 4-6 minutes per 1/2" of thickness. If the fish is more than 1" thick, gently turn halfway through broiling.
#2 Mediterannean Lemon Chicken
1 lemon
2 teaspoons dried oregano
3 cloves garlic, minced
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground black pepper
6 chicken legs, skinned
Preheat oven to 425 degrees F
Grate the peel from 1/2 the lemon, squeeze out the juice (about 1/4 cup) and add to peel with the oregano, garlic, oil, salt and pepper. Stir until mixed.
Coat chicken pieces with the lemon mixture and arrange, bone side up, in the baking dish. Cover dish and bake for 20 minutes. Turn and baste chicken.
Reduce heat to 400 degrees F and bake uncovered, basting every 10 minutes, for about 30 more minutes. Serve chicken with pan juices.
Breakfast: - toast two slices of wholemeal bread, then spread some peanut butter on them. Slice a banana and layer the banana on top of the bread. It will keep you full till lunch (promise) Or fill a bowl of cereal and add any fruit you like - strawberries blueberries, or banana. Boiled or scrambled eggs with wholemeal toast and OJ.
Lunch:- Chicken, bacon and avocado salad. I use precooked chicken. Grill the bacon, slice the avocado and add all the ingredients to some nice salad leaves, for the dressing just use olive oil, some lemon juice and a pinch of salt. Always add a piece of fruit for pudding.
Dinner:- Grilled pesto salmon with noodles. Put the salmon on a grill tray, spoon some pesto onto the salmon, then sprinkle on some Parmesan cheese, put it under the grill for 20 minutes. Just before it's ready, boil some thin egg noodles and add it all together in a bowl - yum.
Chili, fry some mince with onion and loads of chilies until the mince has browned, add chopped tomatoes, tomato puree and as many veg as you like. (mushrooms, courgette, kidney beans, or anything else you like). Season and allow it simmer for at least 40 minutes or until cooked.
Stir fry, fry any veg you like, mushrooms, peppers, broccoli, baby sweetcorn, or a stir fry mix. Add some soy sauce and spoon onto a bowl of noodles.
Hope that helps.
Breakfasts
Try organic Irish-style oatmeal, sweetened with agave nectar and bananas
Cut up your favorite fresh fruits, top with organic vanilla yogurt and walnuts
Smoothies are also a great breakfast--try one egg, about a half cup of orange juice and a banana for starters
Lunches
This is one of my favorite sandwiches--start with a hearty organic whole grain bread (or this works really well on a whole wheat/grain wrap as well). Spread a bit of hummus, add sliced turkey, a little organic cheddar, roasted red peppers and some kind of green like baby spinach, mache or alfalfa sprouts. Try experimenting with variations on this theme.
Dinners
Grilled fish like salmon or tilapia. Coat with a little sesame oil and some minced pickled ginger. Grill about 10 mins. per inch of thickness, turning once.
Great side dishes for this are oven-roasted kale (tear leaves off stalks, coat w/ olive oil and oven-roast at 450 degrees for about 8-10 minutes depending on how crispy you like it. Sprinkle with salt (optional) before serving); or asparagus (preheat oven to 450 degrees, coat asparagus with olive oil and sprinkle with sea salt and some chopped walnuts. Roast in oven for about 20 mins.)
Also try serving with a side of some kind of whole grain, like brown rice or quinoa.
Salads are also great!
Hope this helps.
Breakfast parfaits
you will need : fruit, cup, granola/oats (optional), lite coolwhip/ lowfat vanilla yogurt.
1) cut your fruit and place in cup
2) use about 2 and 1/2 spoonfuls of lite coolwhip/yogurt
3) sprinkle oatmeal or granola on top
Pita sandwiches
you will need: a pita pocket/tortilla ( perferably whole grain), vegetables, cooked (boiled, broiled, grilled, etc.) strips of chicken ( 2-3) and pepper/salsa
1) chop your veggies
2) open your tortilla or just prepare the pita pocket
3) sprinkle a small amount of pepper on your chicken ( a small palmfull for EVERY PIECE NOT EACH PIECE
4) stuff your pita pocket of layer your tortilla
5) roll you tortilla or fit everything in the pita pocket
6) enjoy! and dip in organic salsa if you want
Spinach puffs with chicken
you will need: chopped spinach,an oven ,ravioli or dumplings skin, the chicken from the pita wraps , 2 beaten egg yolks
1) wash your spinach and open the skins or ravioli
2) chop the chicken into small mini pieces
3) stuff the ravioli or dumpling skins with the spinach and chicken
4) if you have dumplings then close them by pinching them into triangles and before closing them coat the inside border to keep them closed and then pinch it together
5) ( by the way preheat the oven or toaster oven at 375 degrees at step 2) cover the bottom with foil and bake for about 15-25 minutes or until crispy on bottom
6) flip every once in a while to do equal toasting
7) take out cool and plate
8) enjoy!!
PS hope these recipies work and also hope you think they're delicious!
here's a nice dessert guide as a bonus for only 100 calories each
1) chocolate kisses are a small treat, have 3 for only 100 calories
2) an english muffin with peanut butter
3) fat- free pudding
4) frozen yogurt
5) cherries
3)
4 Minute Spicy Garlic Shrimp by Rachel Ray
1 pound med to large shrimp - peeled and deveined
about 2 TBS Extra Virgin Olive Oil -- I usually go round the skillet twice
4 gloves garlic crushed away from skin
2 TBS McCormicks Montreal Steak Seasoning
1/2 TSP crushed red pepper flakes
Zest and juice of 1 lemon
2TBS chopped parsley
(and I add about 1 TBS light butter when cooking the shrimp)
Heat skillet over medium heat, add Extra virgin olive oil garlic, red pepper flakes, and shrimp. Season with streak seasoning. Cook 3-4 minutes until shrimp are pink. Add lemon zest and juice and parsley. Done. I serve with angel hair pasta. Quick, easy, and healthy.