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Cooking for health can be very satisfying. Keep in mind, healthy recipes are not just dishes with fruits and vegetables. A balanced diet is important in any program you are involved with. You can cook just about any dish you wish if you just watch the level of (bad)fats being used in the dish. You should choose dishes with as many whole foods as possible. These dishes typically carry the highest level of nutrition and the lowest level of (bad) fats. Below, you will find some of my favorite recipes. As you read some of these recipes, you may think they are not that healthy. Remember, there is good nutrition even in dishes containing higher fat contents. The key is to maintain smaller portions when eating those types of dishes.
I hope you enjoy these recipes as much as I do.
For those who have a juicer.
- 2 – Large Oranges (pealed)
- 1 – Large Apple (my favorite is red delicious)
The apple adds a bit of sweet to the drink without the need to add sugar.
Tasty Vegetable Juice
- 3-4 – whole carrots (10-12 inches in length)(no need to peel)
- 1/2 – stock of celery
- 1 – small beet (slightly larger than a golf ball)
This juice has a refreshing taste and is very good for the intestinal track.
Whole Wheat Bread
- 1 1/2 cups warm water
- 2 Tablespoons Olive Oil (canola oil can be substituted)
- 1 cup whole wheat flour
- 2 cups unbleached white flour
- 1/4 teaspoon salt
- 1 tablespoon sugar
- 2 teaspoons yeast
Mix ingredients. I prefer to use my Kitchen Aid mixer with the bread hook. Mix for 8 minutes. If no mixer is available, mix ingredients with a utensil of choice until the mixture becomes to thick to use the utensil. Then continue to mix in a folding manner using your hands.
Once well mixed, allow the dough to raise for one hour in the bowl. At one hour, mix again just long enough to deflate the dough and let raise one more hour.
After that hour raise, once again, mix dough just enough to deflate dough, put the dough into the bread pan and let raise 45 minutes.
Turn on the oven to 350 degrees and preheat for 15 minutes (this will allow the dough to raise a full hour) Cook the loaf for 30 minutes, remove from oven, remove loaf of bread from bread pan, and let cool on a cooling rack to room temperature.
Chicken Vegetable Soup
- 6-8 cups water
- 12-chicken flavored bouillon cubes
- 2-3 boneless chicken breast halves (4-5 boneless chicken thighs works well also)cut into cubed bite size pieces
- 1-medium onion chopped finely
- 1-2 cups frozen peas
- 1-2 cups frozen corn
- 1/2 – 3/4 cup fresh carrots finely chopped or shredded
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground thyme
- 1/4 teaspoon ground coriander seed
- 1/2 teaspoon ground cumin
- 1 1/2 teasponns powdered garlic (or 2 wedges fresh garlic grounded)
- 1/2 cup fat free (or low fat) milk
- black pepper to taste
- Noodles of choice (I personally like the small shell noodles)
In a 5-quart dutch oven or pan of similar size, bring your water to a boil. Add the bouillon cubes and boil until bouillon has dissolved.
Add all other ingredients except the noodles. Bring mixture to a boil. Turn heat down between low-medium heat (depends on your stove) to maintain a small boil while covered. Boil the mixture covered for 30-45 minutes.
Add noodles. The amount you use will depend on your personal preferrences. I like a very hearty soup, therefore I use enough noodles so by the time the noodles are cooked, for every spoonful of soup I take, I have a bunch of meat and vegetables and very little broth. If you prefer more broth with your soup, use less noodles.
Add 1/2 cup fat free milk
Turn the heat back to medium high and cook until the noodles are tender.
This recipe will make about 12 servings of soup.
Soups make for a great source of nutrition. Cream soups are also a great source of nutrition, however they carry a higher fat content. So if fat intake is of concern to you, limit your portions, but enjoy yourself.
Prize Winning Chili
- 2 Tablespoons olive oil (you can use canola oil or vegetable oil as substitutes)
- 2 onions chopped finely
- 3-4 cloves of garlic minced
- 2 pounds extra lean ground beef
- 1-15oz can tomato sauce
- 2-6oz cans tomato paste
- 1-12oz can/bottle dark beer (any beer will work but dark beer brings out the best flavor)
- 1 cup stong brewed coffee
- 1-14oz can beef broth (you can use 4 cubes of beef bouillon in 2 cups water for substitute)
- 1/2 cup (packed) brown sugar
- 1 heaping Tablespoon black pepper
- 3 1/2 teaspoons chili powder
- 1 Tablespoon ground cumin
- 1 Tablespoon unsweetened cocoa powder
- 1 teaspoon dried oregano
- 1 teaspoon ground coriander seed
- 5-15oz cans kidney beans (drained)
- 2 large red or green bell peppers chopped
- Optional: 4 fresh hot chile/jalepeno peppers chopped (if you want HOT chili)
In a 5 quart dutch oven or pan of similar size, heat oil over medium heat. Cook onions, fresh garlic, peppers, and ground beef until the meat is well browned and the onion/peppers are tender.
Mix in remaining ingredients, reduce heat to low and simmer for a minimum of 1 1/2 hours.
My recommendation is to simmer chili for 3-5 hours. This allows the flavor of the ingredients to really maximize, resulting in a chili I have won ribbons with in a chili cooking contest. Enjoy.
Buffalo Chicken Wings
- 24-36 chicken wings: split and tips discarded (48-72 halves)
- ¾ cup butter, melted
- 1-15oz can tomato sauce
- 2 Tbl + ¼ tsp chili powder
- 1 ½ tsp cayenne pepper
- ¼ cup honey
- ½ cup apple cider vinegar
- 1 tsp garlic powder
- 1 tsp hot sauce (or to taste)
- Preheat oven to 375 degrees Fahrenheit
- Bake wings in preheated oven for 30 minutes, or until cooked through and crispy
- Meanwhile, in a sauce pan, melt butter over low heat. Add remaining ingredients and stir thoroughly. Turn off burner
- When wings are baked, remove wings from baking sheet into large mixing bowl (do not dump cooked off fat into bowl with wings). Turn oven down to 250 degrees Fahrenheit
- Dump cooked off fat from the baking sheet
- Pour hot sauce mixture over wings
- Stir wings until they are completely covered with sauce
- Remove wings from sauce, shaking off excess sauce, and placing back onto baking sheet
- In your 250 degree oven, bake for another 15 minutes to set the sauce
- Remove wings from oven and let set 5 minutes before serving
If freezing wings, allow wings to cool to room temperature. Place wings on a cookie sheet single layered and not touching one another. Put into the freezer and allow wings to freeze. Once frozen, place wings into a zip lock bag and put in freezer. Anytime you want buffalo wings, just take a few out of the freezer and microwave to desired heat (about 4 minutes on high setting for 6-wings).