Healthy Eating Recipes

Baked Rosemary Sweet Potato Recipe

5 cups 1/4-inch thick peeled sweet potato slices
1 teaspoon dried rosemary
1 1/2 teaspoon crushed garlic
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil

Sprinkle potato slices with rosemary. Add garlic, salt to your liking, and oil. Toss slices in oil and seasoning. Spread evenly in a baking dish. Cover with lid or foil, and bake at 400 degrees F for 25- 30 minutes. Remove covering and turn potatoes over. Bake another 5 - 10 minutes uncovered or until potatoes are tender and top is a nice golden brown color.

For more baked sweet potato recipes visit Healthy Eating Recipes

How to Easily Create Healthy Eating Recipes From Your Old Favorites
By Linda J Bruton

There are many recipes which can easily be made into much healthier versions without affecting the taste or texture of the food. So whether you are on a healthy eating plan or following a special diet, by using these techniques you should be able to make a healthy eating recipe from any of your old family favorites.

1. Reduce the amount of fat, sugar and sodium in your recipes.

Most recipes will allow a reduction in the amount of fat, sugar and sodium in them without forsaking taste. Just by cutting the amount of fat and sugar you place in your recipe will help to cut the calories. Follow these general guidelines to make the right decision on exactly how much fat, sugar or sodium you can leave out of your recipes.

Fat: Use half the fat that is called for in your recipe and replace the other half with unsweetened applesauce, mashed banana or prune puree instead. If you wish you can use commercially prepared fruit-based fat replacers as well.

Sugar: Again, reduce the amount of sugar in the recipe by about 1/3 to 1/2 and then add such spices as cinnamon, cloves, allspice, nutmeg, or flavorings such as vanilla extract or almond flavoring. This will help to enhance the sweetness of the food.

Sodium: This should be reduced by 1/2 in baked goods which do not require yeast. For those that do, you should not reduce the amount of salt as it is necessary for the leavening process. If you omit the salt from foods with yeast, they will end up dense and fat. For most main dishes, you can reduce the amount of salt you have by 1/2 or eliminate it completely.

Don’t forget to look at the other ingredients you use in cooking which may contain sugar, fat and sodium. Begin decreasing these as well. If a recipe calls for you a cup of grated cheddar cheese then only use 1/2 a cup in the future.

2. Make Healthy Substitutions.

By “healthy substitutions” we do not just mean reducing the amount of sugar, fat or sodium in your recipes but also look at ways of boosting their nutritional content. So if a recipe calls for whole wheat pasta, replace it with enriched pasta (you will triple the amount of fiber you are having as well as reducing the number of calories).

3. If you can delete unhealthy ingredients altogether.

There are some recipes in which you can delete ingredients altogether, such as frosting, coconut or nuts, which are high in fat and calories. Also start to decrease your use of condiments (pickles, olives, butter, mayonnaise, syrup, jelly) as they contain large amounts of sodium, sugar, fat and calories.

As you begin looking at your recipes with a more critical eye and decide what to change and how to change it, make notes on any alterations you carry out so that you can refer to your notes next time. Hopefully by following the few steps above you should be able to make more healthy eating recipes for your family for the future. You may find yourself and your family naturally dropping pounds without even formally dieting!

Eating healthy does not have to mean time-consuming menu preparation or boring meals. To discover delicious alternatives you never knew could be healthy, be sure to check out my Eating Healthy blog at: http://www.eating-healthy.org

For more healthy eating recipes and healthy cooking tips visit Cook Healthy Recipes

Easy Grilling Recipe- Grilled Meatloaf

2 lbs lean ground beef
2 onions, minced
2 garlic cloves, minced
2 tablespoon parsley, chopped
1 teaspoon ground coriander
1 teaspoon ground cumin
2 teaspoon salt
1 teaspoon pepper
2 flat metal skewers

Place the ground beef in a food processor. Add the onion, garlic and parsley. Process until mixture becomes smooth. Remove and place in a large mixing bowl. Add the coriander, cumin, salt and pepper to the mixture. With your hands mix all the ingredients together well. Form the mixture into two meatloaves. Run the skewers through the center of each loaf. Heat the grill to medium high. Place the loaves on the grill and cover. Cook 20 minutes turning over half way through the cooking time. If you like your ground beef a little rarer you can cook these for about 15 minutes. For more well done meat cook just a little longer.

For more healthy easy grilling recipes visit Healthy Eating Recipes

Grilled Citrus Ginger Tuna Steaks Recipe

2 tuna steaks
1 tablespoon fresh ginger, minced
1 tablespoon lemon juice
1 tablespoon lime juice
1/2 cup olive oil
1/4 cup white wine vinegar
2 tablespoons soy sauce
2 garlic cloves, minced

Mix olive oil, vinegar, soy sauce, lemon juice, lime juice, garlic and ginger. Place the tuna steaks in a bowl and add 1/2 cup of the mixture. Place it in a refrigerator for 2-4 hours. Cover and refrigerate remaining mixture. Drain the mixture from the tuna. Coat the grill with cooking spray and grill tuna for 5-7 minutes on both sides. Serve the tuna steaks with the remaining mixture.

For more healthy seafood recipes visit Eating Healthy Recipes

6 Tips To Help You Be A Better Cook
by Pat Lockhart

Do you wish you were a better, more confident cook? Do you lack the self-assurance to try new recipes? One of the essential elements of being a proficient cook is to love what you do, so it stands to reason that the more successes you have in the kitchen, the greater will be your enjoyment and self confidence. Follow these tips and you will be well on your way to realizing your goal of becoming a better cook.

1. Start with a good cookbook and learn the basic techniques.
There are thousands of cookbooks on the market, you can find a cookbook on almost every aspect of diet and eating, from those focused around types of cuisine - French, Italian, Indian, etc.; to others that emphasize the nutritional or health aspects of eating and diet. And, there are also cookbooks that feature cooking styles such as slow cooker recipes, casseroles, barbecue. A dedicated cook will collect a wide assortment of cookbooks; however, most will tell you that they have a basic cookbook that is a useful learning resource and not just a bunch of recipes. “The Joy of Cooking” is one such resource. Browse, read reviews and buy a basic cookbook that has clear, easy to follow recipes for the kind of food that appeals to you and your family.

2. Use fresh ingredients.
This is fundamental to really good cooking. There are an overwhelming number of processed and boxed meal products available; marketed as quick and easy alternatives to cooking from scratch. Nevertheless, they will not result in a finished product anywhere near as good as something that is prepared with fresh ingredients. And, there are lots of meals that can be prepared quickly. Rachael Ray, for example, has cookbooks with recipes featuring meals in less than 30 minutes. You can double the recipes when making casseroles, soups, and stews and freeze half portions for another meal. Consider purchasing a slow cooker and a good slow cooker cookbook.

3. Invest in good kitchen equipment.
You don’t have to buy everything at once, but it is a good idea to gradually stock your kitchen with good quality cookware, utensils and other labor saving devices. If you have the right equipment, cooking is less frustrating and takes less time. Most basic cookbooks will have a section on kitchen essentials that you can use as a guide.

4. Follow recipes carefully, but don’t be afraid to use your own judgment.
Although this sounds like a contradictory statement it really isn’t. It is important, particularly when baking, to measure carefully and follow the cooking times and instructions given. However, no matter how precisely a recipe is written, other variables may effect how something will turn out. For example, maybe the temperatures in your oven are not quite accurate and things take a little longer or a little less time to cook. Recipes may be written to work at sea level and require adjustment for higher altitudes. Be flexible and trust your judgment which will become sharper with practice. When you modify a recipe be sure to make a note of what you did differently for future reference.

5. Experiment with new tastes and recipes.
It is easy to just keep cooking the same things over and over, but it is also very boring. As you become a more proficient cook try new foods and recipes. It’s exciting and rewarding as long as you don’t get too stressed out if something doesn’t turn out well. All good cooks make mistakes and have disasters in the kitchen from time to time. The process of trial and error is part of the learning curve. Consider keeping a food journal, maybe try out one new recipe a week and record how you liked it, what changes you make to ingredients or seasonings; whether you would make it again. Free E-cookbooks and recipe sites on the internet are an excellent way to get recipes at no cost.

6. Seek out opportunities to learn more about cooking.
Ask advice from more experienced cooks and watch what they do. You could join cooking forums such as: discusscooking.com or cookingforums.net. The food channel is a good resource, or consider a cooking course in your community. Become skilled at the ‘whys’ of cooking not just the ‘how to follow instruction’ approach. This is a lifelong challenge but worth the time and effort in the personal satisfaction, a sense of accomplishment and the pleasure you give others. The following quote sums it up.

“Cooking is an art and patience a virtue… Careful shopping, fresh ingredients and an unhurried approach are nearly all you need. There is one more thing - love. Love for food and love for those you invite to your table. With a combination of these things you can be an artist”.

Keith Floyd, “A Feast of Floyd”

About the Author

Pat Lockhart is the author and publisher of the website: Super Cookbooks, a comprehensive cookbook resource. The website features a cookbook directory of best selling cookbooks in a number of different categories; resource information about how to create your own cookbook; a weekly featured recipe; as well as articles and cookbook reviews; and links to free e-cookbooks. Visit our website at: http://www.supercookbooks.com

For healthy cookbooks, healthy cooking and healthy eating recipes visit Cook Healthy Recipes.

Healthy Sandwich Recipe- Low Carb Turkey Wraps

1 low carb, whole wheat tortilla
3 tablespoons Apple Butter
1 cup of chopped turkey
1/3 apple cored and thinly sliced
1 thin sliced provolone cheese
1/2 cup lettuce shredded
1 thin slice of onion

Spread apple butter on the tortilla. Layer the rest of the ingredients on top of this and to one side. Roll and slice diagonally.

Tip- You can substitute the turkey with chopped chicken breast.

For more healthy sandwich recipes visit Healthy Eating Recipes.

Healthy Chicken Recipe- Roasted Lemon and Cashew Chicken

8 organic, free range skinless chicken breasts
1 tablespoon olive oil
12 unpeeled garlic cloves
½ cup cashew nuts
8 ounces chopped broccoli
Zest of one lemon

Preheat the oven to 350F.
Place the chicken breasts in a non-stick roasting tray.  Drizzle the oil over the chicken and add the garlic cloves and cashews.  Roast for approximately 25 to 30 minutes.   Meanwhile, steam the broccoli for approximately 5 minutes, then add to chicken.  In a separate bowl combine the lemon juice and lemon zest and pour this mixture over the chicken.  Return to oven and roast for an additional 5 minutes.  Serve with a side of noodles or rice.

Tip:  Additionally, you can add a tablespoon of soy sauce, a little chilli or even a little honey to the chicken.

For more healthy chicken recipes visit Healthy Eating Recipes.

Healthy Mexican Huevos Ranchero

In Mexico this is often eaten for breakfast but also as a light meal. This is a healthier version which makes a pretty substantial breakfast, lunch or light dinner. Serves 2.

1 small onion (thinly sliced)
2 clove of garlic (pressed or thinly sliced)
1 small red chilli (alternatively a sprinkle of dried chilli flakes will do)
1 can of chopped tomatoes
4 small corn tortillas
4 free-range, organic eggs
Olive oil spray *

* Tip: Save calories by easily making your own olive oil spray. Mix one part olive oil and 3 parts water to a clean spray bottle and use this mixture for cooking instead of pouring the olive oil straight from the bottle.

Spray a non stick pan with olive oil spray and gently fry the onion for about 2 minutes, add the garlic and chilli and fry another minute. Add the tomatoes and lower heat and simmer sauce for approximately 5 minutes.

Add a little water to a separate pan and gently poach each egg for 3 to 4 minutes until set. Poaching takes a little practice at first but it’s easy once you get the hang of it. Alternatively, you can use a poaching pan. Once cooked, remove the eggs and set aside.

Heat the tortillas by placing them under a grill or in a hot pan for approximately 30 seconds on each side. Place two tortillas on each plate and top with the eggs and tomato sauce mixture and serve immediately.

** This recipe is dairy free and gluten free (if using gluten-free, pure corn tortillas)

For more healthy breakfast recipes and healthy Mexican recipes visit Healthy Eating Recipes.

Healthy Lasagna Recipe

1 teaspoon olive oil
1 onion, finely sliced
2 sticks of celery, finely sliced
1 carrot, grated
4 cloves of garlic, peeled and crushed
1 pound of quality lean ground beef – organic if possible (alternatively you can use organic ground turkey)
1 can of plum tomatoes
½ teaspoon dried oregano
2 zucchinis, thinly sliced lengthways
1 cup of already roasted red peppers (or you can make your own at home)
4 sheets of lasagne (whole wheat if possible)
Salt and pepper to taste

For the cheese sauce
* By using an extra mature, strong cheddar you’ll need much, much less and still get a full flavor.
8 ounces skimmed milk
3 tablespoons corn flour
1 teaspoon Dijon mustard
8 ounces mature cheddar cheese
Dash of nutmeg

In a large saucepan add the olive oil , onion, celery and carrot and cook over low heat for approximately 4 minutes.  Add the garlic and cook a further one minute.  Set aside.  In a frying pad fry the meat until completely cooked through.  Drain away the oil and add to your large pan of onion and vegetables. Turn up the heat and add the wine, stir continuously until all the wine has been absorbed.  Then add the tomatoes and oregano.  Season with salt and pepper and simmer for approximately 30 minutes, until the liquid has reduced.

Heat the frying pan again and add the zucchini.  Char grill for approximately 2 minutes on each side.  Remove from heat and set aside.  Do the same thing with the roasted peppers (drain if using jar peppers).  Set aside.

Make the cheese sauce by heating up the milk and nutmeg gently over low heat.  Mix the corn flour with a little milk in a small bowl and whisk until smooth.  Add this mixture to the milk and nutmeg.  Whisk continuously over low heat for approximately 2o to 3 minutes until thickened.  Then add the mustard and half of the cheese.  Add salt and pepper if necessary.

Now put it all together.  Take a lasagna dish and start with a layer of meat, then roasted peppers, then more meat, then roasted zucchini, then more meat, finally your four sheets of pasta.  Now pour your cheese sauce over the top and top with the remaining cheese.  Bake for approximately 20 to 30 minutes until bubbly.  Serve immediately with a side salad.

For more healthy pasta recipes visit Healthy Eating Recipes.

Healthy Cooking Ideas That Will Delight Your Family
By Roger Wakefield

Changing the way we cook our food can have a dramatic effect on our health. If we make wiser choices with our food and the way we cook it, we can significantly reduce our risk of contracting cancer and heart disease.

Here are some top tips for healthy cooking:-

1. Invest in non stick pans - With quality non-stick pans you can get away with not using oil at all or by using a low fat cooking spray. You can also ‘fry’ some foods in a little water to prevent them sticking. If you have to use oil, use olive oil and pat food with kitchen roll after cooking to remove excess oil.

2. Look through your recipes collection for diet recipes and low fat recipes. Cook them in batches and freeze so that you always have a healthy meal option available.

3. Steam or stir-fry vegetables - Cooking them using these methods will help the vegetables to retain their nutrients, colour and taste. Look for healthy recipes like Chinese stir-fries and invest in a wok and steamer. You can buy Chinese bamboo steamers, which just sit on top of a pan of boiling water, or you can buy electric steamers. You can get a good electric steamer for less than the cost of one meal out and the ease of use is a real time saver.

4. Use olive oil - Replace other oils or fats with olive oil which is a mono-unsaturated oil and actually helps to reduce cholesterol. Make your own salad dressings from olive oil and balsamic vinegar to give your salad a Mediterranean taste and this will be lower in fat than commercial salad dressings. Search online for free recipes using olive oil. Some muffin recipes use olive oil or corn oil instead of solid fats.

5. Use fat free milk in cooking and baking to cut the fat content of your healthy recipes.

6. Replace fat in baking - Look for low fat recipes for cakes and biscuits or replace half the fat in recipes with pureed prunes, yogurt or mashed banana. Search for diet recipes for sweet treats.

7. Use fat-free yogurt or creme fraiche instead of using cream for pouring on dessert recipes or fruit.

8. Add more vegetables to casseroles and soups and use fresh or frozen vegetables rather than canned.

9. Don’t add salt to food - Season food with herbs, spices, garlic and lemon juice instead of salt.

10. Trim visible fat off meat and use lean meat in your low fat recipes. Cut down on how much red meat you consume and replace with fish and chicken or turkey.

Remember, cooking and eating healthy food is not hard work and definitely not expensive. If you play your cards right you can change you whole family’s diet and they won’t suspect a thing.
That isn’t to say that they won’t notice anything though, because they will - they may well notice that they are losing weight, feeling better and getting fewer minor illnesses.

If that isn’t reason enough to try out a few of these tips, I don’t know what is!

Roger Wakefield is an author and publisher who writes content for for the Recipe File site, which is one of the best established recipe sites online. The Recipe File website includes in excess of 40 thousand recipes ranging from dessert recipes to seafood recipes. Cooking for your family can be simple and pleasurable if you use the right cookbook. The Recipe File guarantees that you will never have trouble finding a scrumptious new recipe in minutes.

For more healthy cooking ideas and healthy eating recipes visit Cook Healthy Recipes.