HEALTHY RECIPES
RavishingRubbies
Posts: 69
HELLO EVERYONE.I AM CREATING THIS TOPIC SO THAT WE CAN POST HEALTHY RECIPES HERE.WE WILL SHARE OUR RECIPES HERE TO HELP ONE ANOTHER TO EAT HEALTHY AND HAVE A SOURCE TO COME TO.WE WILL BE SHARING,LEARNING,AND ALL GROWING TOGETHER TO BE HEALTHY,AS WELL AS LEARNING TO COOK AND EAT HEALTHY.PLEASE POST ALL OF YOUR HEALTHY RECIPES HERE TO SHARE.LET'S DO THIS TEAM.:bigsmile: :happy:
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A Bowl of (White) Lies: Healthy
Mac and Cheese
Ingredients
one box of macaroni and cheese (I
prefer the gluten-free rice pasta
and cheddar from Trader Joe’s)
two garlic cloves
two shallots
about 2 tablespoons of olive oil
1 head of cauliflower or a fiesta
flower
about 2 tablespoons of heavy cream
about 1/3 cup shredded cheese
Directions
1. Steam or boil your fiesta flower in
salted water
2. Put a pot of water on to boil for the
macaroni and cheese’s pasta
3. Mince the garlic and shallots
4. Purée the cauliflower in a food
processor or a blender with a bit of
water and heavy cream until fairly
smooth
5. In a medium saucepan sauté the
garlic and shallots on medium-low
heat until golden
6. Add the cauliflower purée to the
garlic and shallots. Stir to combine.
7. Purée the cauliflower-garlic-shallot
mixture with a bit more water and
heavy cream if necessary to make
into a very, very smooth purée.
8. Prepare the “cheese sauce” from
the macaroni and cheese box; mix
the cheese packet (if not a liquid– a
powdered mix) with about 1/3-1/2
cup of the purée.
9. Add the cheese sauce to the cooked
and drained (but not rinsed) pasta.
Stir in as much of the remaining
cauliflower purée as you feel can be
masked by the cheese sauce. Add
the shredded cheese, stir to
incorporate and melt.
10. Serve!0 -
GRAPE APPLEHOLIDAY PUNCH:(1)cup boiling water(1/2)cup sugar/subst(1)can 11.5oz.can 100% white grape juice,thawed and undiluted(1)6oz.can frozen apple juice;thawed&undiluted(24)oz.cold water(1/3 cup)lemon juice,fresh/frozen thawed(7) cups=56oz.gingerale*ice cubes. *Directions:Stir together the boiling water&sugar,until the sugar dissolves&makes a syrup.Set aside&cool to room temp.*In a large pitcher or bowl,combine the white grape juice,apple juice concentrate,water&lemon juice. *Stir in the cooled sugar syrup.In a non-metal punch bowl,add ice cubes,then pour in the grape mixture.Just before serving,pour in the gingerale.serves 20 app.6oz.each.(113) calories each.0
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Prep time: 20 min
Total time: 3 hour 20 min
Makes: 8 servings
What You Need
3-3/4 cups cold fat-free milk, divided
2 pkg. (4-serving size each) JELL-O Vanilla
Flavor Fat Free Sugar Free Instant Pudding
32 Reduced Fat NILLA Wafers
2 bananas, sliced
2 cups thawed COOL WHIP FREE Whipped
Topping
Make It
Pour 3-1/2 cups of the milk into large
bowl. Add pudding mixes. Beat with wire
whisk 2 minutes or until well blended. Let
stand 5 minutes.
Arrange layer of wafers on bottom and up
side of 2-quart serving bowl; drizzle with
2 Tbsp. of the remaining milk. Add layer
of banana slices; top with 1/3 of the
pudding. Repeat layers, drizzling wafer
layer with remaining milk and ending with
pudding. Spread whipped topping over
pudding.
Refrigerate 3 hours or until ready to
serve.
Nutritional information per serving
Calories 180 , Total fat 2g , Saturated fat
1g , Cholesterol 5mg , Sodium 410mg ,
Carbohydrate 38g , Dietary fiber 1g ,
Sugars 18g , Protein 5g , Vitamin A
6%DV , Vitamin C 4%DV , Calcium
15%DV , Iron 4%DV .
Healthy Living Information
Low fat
Diet Exchange
2-1/2 Starch
Nutrition Bonus
Try this low-fat, low cholesterol version of
an all-time favorite Kraft banana dessert.0 -
Prep time: 10 min
Total time: 10 min
Makes: 1 serving
What You Need
2 slices sourdough bread
2 Tbsp. black bean salsa
3 slices OSCAR MAYER Deli Fresh Oven
Roasted Turkey Breast
1 tsp. fresh cilantro
1 KRAFT Monterey Jack Cheese Slice with
a TOUCH OF PHILADELPHIA
1 Tbsp. olive oil
Make It
Heat panini grill. Fill bread slices with
salsa, turkey, cilantro and cheese.
Brush outside of sandwich with oil.
Grill 2 to 3 min. or until golden brown.
Nutritional information per serving
Calories 610 , Total fat 23g , Saturated fat
7g , Cholesterol 30mg , Sodium 1160mg ,
Carbohydrate 76g , Dietary fiber 4g ,
Sugars 4g , Protein 24g , Vitamin A
6%DV , Vitamin C 10%DV , Calcium
20%DV , Iron 35%DV .0 -
ANGEL HAIR PASTA WITH BROCCOLI FLORETS :*A LARGE HANDFUL OF FLAT LEAF PARSLEY ,MIX IN ANY OTHER LEAFY FRESH HERBS LIKE MINT,SAGE,OREGANO,ARGULA. (3/4)C.ALMONDS(2-3)TBSP.OLIVE OIL(1)POUND ANGEL HAIR PASTA (*A GOOD AMOUNT PARMESAN CHEESE*PINCH RED PEPPER FLAKES*tANGY SQUEEZE OF LEMON *DIRECTIONS:START A LARGE POT OF BOILING WATER.SALT IT TO TASTE.GRAB THE BROCCOLI &CHOP IT UP FINELY.PEEL THE BROCCOLI STEM;CHOP.IN A SMALL PAN,HEAT OLIVE OIL;ADD THE GARLIC AND GENTLY SAUTE,UNTIL GOLDEN. ADD THE BUTTER AND MELT.TAKE OFF THE HEAT.(2.)WHEN THE PASTA WATER IS AT A ROLLING BOIL,THROW BOTH THE PASTA AND BROCCOLI INTO THE POT.BOIL UNTIL THE PASTA IS DONE,APP.3-4MIN.DRAIN WELL,THEN TOSS WITH THE GARLIC MIXTURE AND PARMESAN CHEESE.SERVE WITH A SIDE SALAD.SERVES 6.CALORIES=367,CALORIES FROM FAT=104,12G.FAT,2G.SATURATED FAT,2MG CHOLESTROL,43MG SODIUM,53G CARBOHYDRATES,4G FIBER,12G PROTEIN,3 GRAMS SUGAR ENJOY EATING HEALTHY
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WHOLE WHEAT PIZZA:(3/4)c.warm water(1)pkg dry yeast(2)c.whole wheat flour(2)tbsp.olive oil(1)pinch sugar(1/2)tsp.honey(1bag,shredded lowfat mozzarella cheese (6)oz.pizza sauce(*)Toppings of your choice *Directions:Mix together yeast water,sugar, and honey.Add flour.Knead.Put oil on the bottom of your bowl,and place dough on the top.Roll around in the oil and cover.Let set&rise(30)minutes.Preheat oven@350 degrees.*Grease pizza pan.*Roll out dough to size&roll up the edges of the dough to form a wall.so toppings don't spread out of the pizza.Poke holes on the bottom of the dough.Pour sauce and spread out.Cover with 1/3 of the cheese.Put half the toppings.Another 1/3 of the cheese.The rest of the toppings and the rest of the cheese.**Bake for (25)minutes or until the cheese is melted.This recipe is delicious and healthy.you can find other recipes like this at www.Recipe4Living.com0
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CHEESY PIZZA SOUP:(1-1/4)cup fresh mushrooms,diced(1)onion,finelychopped(1/2)ib.italian sausage(2)cups water(1)15oz.can pizza sauce(1)1c.sliced pepperoni,chopped(1)14.5oz.can diced tomatoes,mexican fiesta flavor(1/4)tsp.italian seasoning(1/4)c parmesan cheese,grated*Mozzarella cheese,shredded(for garnish)**Directions:In a large pot,saute mushrooms,onions,and italian sausage 2-3 minutes or until sausage is browned.Add water,pizza sauce,pepperoni,diced tomatoes,and italian seasoning.Bring to a boil.Reduce heat;cover;simmer for (20)minutes stirring occasionally.Before serving,stir in the parmesan cheese and garnish with Mozzarella Cheese.(170)calories per slice,(3)mg.cholestrol.0
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CRISPY SALMON WITH AVOCADO AND GRAPEFRUIT SALAD:(1)tbsp.grapefruit juice(1)tbsp.lemon juice(1)tbsp.orange juice (1)tbsp greek yogurt(1)clove garlic,minced(1)tbsp.olive oil(2)salmon filets(1)head bibb lettuce(1/2)english cucumber,thinly sliced(1)grape fruit,segmented(1/2)avocado, sliced **Instructions:Mix together citrus juices,Greek yogurt,garlic,&salt&pepper.Set aside.**Heat oil in pan until hot.Season salmon with salt&pepper.Sear salmon skin side down for about(6)minutes,flip over and heat until cooked through,about (4)more minutes.*Assemble lettuce,cucumber,grapefruit,and avocado.*Drizzle with dressing. from:www.foodily.com**231 calories per filet,(8.3)grams carbohydrates,(1.6)grams dietary fiber,(75)mg.cholestrol,(9.1)grams fat (1.8)grams saturated fat(34)mg.sodium(30)grams protein.:bigsmile:0
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CHUNKY BEEF STEW:*nonstick spray(3/4)pound boneless beef sirloin steak cut into 1-inch cubes.(3/4)pound tiny new potatoes,halved(1)9oz.pkg.frozen cut green beans=2cups(4)carrots peeled&cut into 1-inch pieces(1)onion,cut into thin wedges (1)can 14oz.low-sodium beef broth(1)tbsp.Worcestershire sauce(1-1/2)tsp.dried italian seasoning(1/4)tsp. black pepper(3)cans= 8oz.each,no salt added tomato sauce **Directions:Over medium-high heat,lightly coat a 4quart pot w/cooking spray;add beef. Cook 4-5minutes,stirring frquently.Remove beef from pot,using a slotted spoon;set aside.(2.)Add potatoes,green beans,carrots, onions,broth,worcestershire sauce,Italian seasoning,&pepper to the pot.Bring to a boil;reduce heat&simmer,covered app.15 min. or until the vegetables are tender.(3)Add tomato sauce to the pot.Return to a boil;reduce heat and simmer,covered,for (10)minutes.Add beef;heat thoroughly and serve. nutritional info:(240)calories a bowl.(20)grams protein(3)grams fat(1) gram saturated fat(33)grams carbohydrates(6)grams fiber. **Enjoy eating healthy:happy:0
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WHITE BEAN CHILI:(3/4)pound ground lean turkey(1/2)onion,chopped(1)clove garlic,minced(3-1/4)cups water(1)can 15oz.great northern or cannellini beans,rinsed&drained(1)can 4oz.diced green chilies(2)tsp instant chicken bouillion granules(1) tsp.ground cumin(1/4)tsp.black pepper(2)tbsp.flour **Directions:In a large pot,cook turkey,,onion&garlic,until no longer pink.(2.)Stir in 3cups water,beans,undrained chilies,bouillion,cumin,and pepper.Bring to a boil;reduce heat to a simmer.Simmered covered for(30) minutes.(3.)In a small bowl,stir together the remaining (1/4)cup of water&flour.When the chili is ready,add the flour mixture and cook for (1)minute more to thicken.Serve. **Nutrition info:(292)calories per bowl/serving(25)grams protein(30)grams carbohydrates(8)grams fat(2)grams saturated fat(6)grams fiber.0
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CANNELLINI AND CABBAGE SOUP:(1)tsp.olive oil(3)cups thinly sliced cabbage(2)carrots,sliced(6)garlic cloves,minced(1)tsp dried thyme(1/4)tsp.black pepper(2)cans 14oz.each low-sodium chicken broth(1)can 14-1/2oz.no-salt added diced tomatoes (1)cup water(1/4)cup tomato paste(2)cans 15oz.each cannellini beans,rinsed&drained **Directions:In a large pot,heat olive oil over high heat.Add cabbage,carrot,garlic,thyme&pepper;cook 2-3minutes.(2.)Stir in broth,undrained tomatoes,water&tomato paste.Bring to a boil;reduce heat.Simmer;covered for(8)minutes,or until vegetables are tender,stirring occasionally.(3.)Mash half of the beans with a fork.Add all of the beans to the pot.Heat through and serve. Nutrition info:Serves(6) (164)calories each,(11)grams protein(30)grams carbohydrates,(4)grams fat,(1)gram saturated fat,(9)grams fiber. **Warm,healthy,and satisfying:happy:0
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DOUBLE CHOCOLATE BROWNIES:*cooking spray(1/4)cup butter(2/3)cups sugar(1/2)cup water(1)tsp.vanilla extract(1)cup all purpose flour(1/4)cup unsweetened cocoa powder(1)tsp.baking powder(1/4)cup miniature semisweet chocolate chips(2)tsp.powdered sugar**Directions:Preheat oven to 350 degress.Lightly coat the bottom,not the sides of a 9x9x2-inch square baking pan.(2.)In a medium saucepan,melt butter,remove from heat.Stir in granulated sugar,water,and vanilla.Stir in flour,cocoa powder,and baking powder,until combined.Stir in chocolate pieces,Pour into prepared pan.(3.)Bake for 15 to 18 minutes.or until a toothpick inserted near the center comes out clean.Cool on wire rack.Remove from pan.Cut into 16 bars.Sprinkle with powdered sugar.113 calories each piece,37mg sodium,carbs 17,cholestrol 8mg,saturated fat 2g0
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ONE BOWL BROWNIES:(1/3)CUP CANOLA OIL(1/3)CUP LIGHT/FAT-FREE SOUR CREAM PLUS 2TBSP,1/4 CUP LIGHT CORN SYRUP(1-1/2)CUP SUGAR/1/2CUP SPLENDA(2)TSP.VANILLA EXTRACT(1)LARGE EGG (1/2)CUP EGG SUBSTITUTE(1/4) TSP SALT(3/4)CUP COCOA,SIFT THE COCOCOA FIRST(1)CUP UNBLEACHED FLOUR(1/2)TSP.BAKING POWDER(1/3)CUP CHOPPED NUTS,OPTIONAL(1/2)CUP CHOCOLATE CHIPS,WHITE,MILK,OR SEMISWEET CHOCOLATE;OPTIONAL. DIRECTIONS:PREHEAT OVEN@350.Coat a 9inch square baking pan with canolacooking spray.Add canola oil,sour cream,corn syrup,sugar,or splenda,&vanilla to a large mixing bowl,mixer on low speed,or mix well by hand.*Add in the egg,egg substitute, and cocoa,beating well after each egg&until lumps are gone.*Add flour,baking powder,&salt to a 2cup measure and blend briefly with a fork.*Add dry ingredients into the batter in mixing bowl&mix by hand,just until blended.Stir in nuts&chocolate chips,if desired. Pour batter into prepared pan.Bake in the center of the oven for 22-25 minutes,or until the brownies begins to pull apart from the sides of the pan.Cool completely in the pan on wire racks.Cut into squares.*Sprinkle the top of them,a little powdered sugar if desired.Nutritional info:25 small brownies:99 calories,2g.protein,16.5g carbohydrates,1g dietary fiber,fat 3.5 g,saturated fat 0.5 g,cholestrol 8.5mg,sodium 45mg.,calories from fat 30%.0
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SPINACH TURKEY ROLL-UPS:PREP:(20) MIN TOTAL:(20) MIN (2)TBSP honey mustard(*)dashes ground nutmeg(8)slices turkey breast(1)cup baby spinach(1/2)medium red bell pepper,seeded*cut into strips(4)sticks string cheese mozzarella **DIRECTIONS: In a small bowl,stir together honey mustard and nutmeg.carefully spread mustard mixture evenly onto turkey slices.(2.)Divide spinach among turkey slices,allowing leaves to extend beyond the turkey.(*)Top with pepper strips and cheese(3.)Starting at an edge of a turkey slice with cheese,roll up each turkey slice.Serves(8). (**)To make ahead:Prepare turkey roll-ups as directed.Wrap each roll-up in plastic wrap.Chill roll-ups in the refrigerator up to(4)hours. *Nutrition Info:(40)calories per roll up.(1)gram,saturated fat(220)mg sodium(1)gram total fat(2)grams carbs(9)mg cholestrol(5)grams protein.:bigsmile:0
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SLOW COOKER TURKEY SOUP:(1-1/2)POUNDS TURKEY BREAST(4)CLOVES GARLIC(1/2)RED ONION,FINELY SLICED(2)RIBS CELERY,TRIMMED&CHOPPED(4)CARROTS CHOPPED(1/2)MEDIUM WINTER SQUASH,PEELEDAND CHOPPED (1)TBSP BALSAMIC VINEGAR(*)SALT&FRESH GROUND BLACK PEPPER,TO TASTE(*)ITAILIAN HERBS(*)COLD WATER(*)PARSLEY **DIRECTIONS:(1.)TURN THE SLOW COOKER ON HIGH(2.)RINSE THE TURKEY BREAST IN COLD WATER&PLACE IT IN THE BOTTOM OF A SLOW COOKER.TOP WITH CHOPPED,ONIONS,GARLIC,CELERY,SQUASH.SEASON WITH SEA SALT,PEPPER, ITALIAN HERBS,ADD THE VINEGAR.POUR FRESH COLD WATER OVER THE TURKEY & VEGGIES UNTIL SUBMERGED.(3.)COVER&COOK ON HIGH UNTIL THE TURKEY FALLS APART USING A FORK.4-5HOURS DEPENDING ON THE SIZE OF YOUR CROCK POT&THE SIZE OF YOUR TURKEY BREAST.(4.)REMOVE THE PIECE OF SKIN AND DISCARD.PULL APART THE COOKED TURKEY INTO PIECES WITH 2 FORKS(5.)STIR&TASTE TEST.DOES IT NEED A PINCH OF SUGAR TO OFFSET THE SALTINESS?A LITTLE VINEGAR TO BRIGHTEN THE FLAVOR?TWEAK THE BROTHS GENTLY WITH SMALL AMOUNTS OF SWEET,SOUR& SALTY, UNTIL THE BALANCE IS THE WAY THAT YOU LIKE IT.(6.)IF YOU LIKE IT SPICY,ADD SOME HOT RED PEPPER FLAKES. sERVE WITH A SPRINKLE OF FRESH CHOPPED PARSLEY.EACH SERVING=237CALORIES(30MG)PROTEIN,SODIUM(177)MG(6.1)GRAMS CARBOHYDRATES(87)MG CHOLESTROL(9.5)GRAMS FAT(2.6)GRAMS SATURATED FAT. tHIS SOUPS MAKES 5 SERVINGS,YOU CAN DOUBLE IT AND FREEZE THE REST FOR ANOTHER DAY OR WEEK.0
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GINGER-CHICKEN NOODLE SOUP:(1) pound chicken,thighs,skinless,boneless cut into i-in.pieces*(1) tbsp.cooking oil*(2) medium carrots cut into thin bitesize sticks*(3)cans,14oz.each- chicken broth less sodium,*(1) cup water*(2)tbsp rice vinegar*(2)&(1/2) tsp freh ginger*(1/4) tsp ground black pepper*(2)oz.rice noodles,dried*(6)oz.pea pods frozen,thawed,&halved diagonally*(1) tbsp. soy sauce, less sodium.In a large skillet,cook chicken half at a time,in hot oil just until browned.Remove with slotted spoon to a 2-3quart slow cooker.*Add carrot,broth,water,vinegar,soy sauce,ginger,and pepper.Cover and cook on low heat for (4-6) hours.Stir in noodles and pea pods. Cover and cook for (10) minutes more or until the noodles are done.And then serve. *Calories:(221),saturated fat:(1)g,sodium:(805)mg,Dietary fiber:(2)g.Total fat (6) g,carbs:(16)grams,cholestrol:(72)mg,Protein:(23) grams0
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advocado & banana pudding
1 banana 1 advocado 1/2 cup agave 1/2 cup cocoa powder 1/2 cup coconut milk. mix in food processor. chill. serve with fruits. (kinda like chocolate pudding but with a twist)0
