All Entries For healthy cooking
Quinoa pronounced KEEN-Wah has quickly become a staple in my cooking. I love that it is quick and easy to prepare, has outstanding nutritional value and is allergy-free. Since it cooks through in less than 20 minutes, it is a useful grain substitute in just about any recipe. A single serving is high in healthy fats, fiber protein, iron, magnesium phosphorus, and riboflavin. Quinoa is also gluten free! Increase your nutritional grain options with these quick and convenient Quinoa recipes. Read More ›
Have you noticed that cupcakerys are the new hot trend in restaurants? Even in my non-metropolitan home town, our local bakery competed in the 2011 and 2012 Food Network Cupcake Wars and won "Best of the Best" on Cupcake Champions in 2012.
In our home, the month of February is an unofficial cupcake month, with Valentine's Day and nine separate family birthday celebrations to prepare for. However, if I stuck with the standard recipe, my husband and I would surely gain a few pounds and my kids would gain an eternal sugar high. That said, there are some simple modifications that add nutritional value, reduce the processed sugar, fat, and calories too. Substitute whole-grain flours for all purpose flour. Use fruits and vegetables as a natural sweetener and add color and texture; applesauce can be used in place of oil; flaxseed meal or chia seeds mixed with water can be used in place of eggs; and Greek yogurt can be used in place of flour. I also find that when I use natural ingredients, I crave the processed sugar less-and-less. Another health benefit and convenience with cupcakes is that a serving is as simple as one cupcake. Leftovers can go right into the freezer instead of a late night snack. Celebrate something special with these healthier cupcake recipes. Read More ›
My current go-to green vegetable is kale, which has nutritional value and health benefits that are off-the-charts. Whether I’m throwing it in my smoothie or steaming it as a recipe addition, I do my best to eat it every day.
The next time you are at the supermarket grab a bunch of kale and start cooking these recipes that you’ll actually eat and taste great.
Enchilada Casserole with Kale and Sweet Potatoes
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Asparagus is delicious when prepared simply: steamed, roasted or grilled. I like to blanch and shock the asparagus before grilling. Boil the asparagus for 1 minute (this is the "blanch" part of the process). Immediately plunge the asparagus into ice water to stop the cooking process (this is the "shock"). The asparagus will turn bright green and retain all its taste and nutrition. Dry it off and then grill it. Serve alone or on a pizza. Or serve it cold with vinaigrette.
How do you prepare it? Easy--Mother Nature gave you a guide. Pick up a spear, hold one end in each hand, and snap it. It will naturally break at the spot where it turns from woody to tender. You can either snap each spear or use the first one as a guide and cut them all off at the same spot.
Don't throw away those tough ends. You can simmer them for stocks or puree and use in soups. If all your spears are thick and woody, use a vegetable peeler to trim the outside and expose the tender interior.
You'll love these easy asparagus recipes:
Phyllo Wrapped Asparagus
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We love bell peppers. Served raw, they're a tangy and low-calorie snack and a great addition to any salad. When cooked, their natural sweetness is highlighted. We've picked a pack of pepper recipes that are both delicious and nutritious!
Takeout is tasty and convenient, but comes with high fat, sodium, and calories. Afterward, you may experience bloating or a tummy ache and have little idea what ingredients were used in the dish you purchased. Instead of surrendering control to your local drive-in, diner, or dive, use these SparkRecipes to cook your favorite take out dishes in the comfort of your own kitchen. By doing the cooking yourself, you can use savory spices, health-smart ingredients, and improved cooking methods like baking and steaming that bring out the natural flavors in food. With the money you save, don’t forget to give yourself a little tip: you deserve a reward for a job well done!
Chicken Satay with Vegetables (Chef Meg's Makeover)
Crispy Baked Egg Rolls
Chef Meg's Spring Rolls
Pot Stickers (steamed wontons)
Baked Crab Rangoon
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Are you looking for new ways to eliminate unhealthy ingredients and add more healthy ingredients to your recipes? Stuffed Bell Peppers are a fun way just to do that. A large size bell pepper has about 50 calories and is loaded with folate, magnesium, copper, fiber, vitamin A, vitamin C, vitamin K, vitamin B6, and potassium. Use peppers in place of high calorie wraps that have very little nutritional value. For an added bonus, stuff your peppers nutritional storehouses like beans, lentils, whole grains, finely chopped veggies and lean meats. Top it off with a puréed vegetable sauce for added flavor. Keep yourself healthy with these 10 super stuffed pepper recipes. Read More ›
Ground turkey is a staple in my kitchen. I buy in bulk and keep it in my freezer. My favorite use for this versatile item is turkey burgers. It’s fun to experiment with items in my fridge, cupboard, or farm box, aiming for half of the ingredients to be vegetables and whole grains. This creates a complete nutritional meal for my kids that also affords them choice of toppings and condiments. My personal favorite is to enjoy the patty on top of leafy greens with honey mustard dressing. Instead of consuming that full-fat 500 calorie beef burger, opt for one of these juicy turkey burger recipes. Read More ›
For years, the Mediterranean "diet" has been touted by many nutrition experts as a way to reduce the risk for cardiovascular disease, certain cancers and more, but the advice had been loosely based on the results of "observational studies." People living in countries that border the Mediterranean Sea, including Greece, Italy, Spain and Turkey, tend to have a lower risk of those diseases. These folks consume a bounty of fresh and wholesome fruits, vegetables, whole grains, fish, beans, olive oil, nuts and seeds.
However, the evidence favoring a Mediterranean-style eating plan just got much stronger. A major clinical study published this week in The New England Journal of Medicine found that about 30% of heart attacks, strokes and deaths from heart disease can be prevented with a Mediterranean-style eating plan. Test subjects for this experimental study were selected if they had risk factors for cardiovascular disease such as type 2 diabetes, smoker, hypertension, elevated LDL cholesterol, low HDL cholesterol, overweight or obesity, or a family history of premature heart disease. The scientists randomly assigned the 7,447 male and female subjects (ages 55-80) into one of three groups:
- Mediterranean diet plan plus 4 tablespoons olive oil daily
- Mediterranean diet plan plus a 1 ounce mixed nuts (walnuts, almonds and hazelnuts), or
- A low-fat diet plan
The results of this study now position the Mediterranean diet as a powerful eating plan when it comes to the prevention of heart disease. If you want to compare your daily diet to the Mediterranean plan used in the study, here’s the checklist: Read More ›
Are you caught up on the latest juicing craze? Regardless making homemade juices are a great choice for those wanting to take control of their health. Homemade juices are healthier than store bought as you can control what ingredients are being used and nothing unnecessary is added. It’s a great way to use those fruits and vegetables are ripe and ready to use. I’ve come up with some of the best combinations by throwing in everything on the container that needs to be eaten today into the juicer. It also a great way to eat fruits and vegetables you may not enjoy on their own. All of these recipes require a blender or juicer. Stay hydrated and filled up on nutrition with these delicious juice recipes. Read More ›
When you think of cabbage, do you think of a garnish used to add color or fill in the white space on a plate? Or worse, do you remember watery, mushy, or chewy boiled cabbage that a relative over-boiled with cured meat? If so, then you share my shock and surprise that, at least until recently, I've been missing out on the vitamins and nutrients packed into this water-rich super food. Cabbage has more vitamin C than an orange is a great source of vitamins A, K and also is high in folate and fiber too. I like the flavor that it adds to soups and salads. My favorite recipe in the "The SparkPeople Cookbook" is Chef Meg’s Minestrone Soup and much of the flavor and nutrition comes from the two cups and chopped cabbage in this recipe. Use these cabbage recipes to add extra vegetables to your nutritional intake. Read More ›
When it comes to the protein portion of a healthy diet, boneless, skinless chicken is a hero. It’s versatile, easy to prepare and naturally lower in fat and calories than many other meat options. But by itself, chicken can be, well, a little boring.
Baked, grilled or roasted chicken is probably a regular part of your dinner rotation. So you’ll need some great side dishes for chicken that add a little spark to the plate. We’ve gathered 10 side dish recipes to help you bring new life to that chicken dinner.
If you haven’t tried miso, the flavorful, fermented Asian ingredient made from soy, then you should. Miso adds umami, or savory flavor, to any dish. Serve this recipe as a side dish for grilled chicken marinated in soy sauce, fresh ginger, garlic and lime. Read More ›
Start your day right with these delicious 300-calorie breakfast ideas.
Breakfast burrito: 3 scrambled egg whites + 1/2 cup diced tomato* + 1/4 diced yellow bell pepper + 1 Tbsp chopped sweet onion + 1/4 cup no-salt-added canned black beans + 1 Tbsp salsa, wrapped in an 8" whole-wheat tortilla
Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp unsalted peanut butter + 1/2 sliced pear*
Orange-apricot quinoa: 1/4 cup quinoa* cooked in 1/4 cup calcium-fortified orange juice + 1/4 cup water; stir in 4 chopped dried apricot halves + 1 Tbsp sliced almonds
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With the amount of time, effort, and cash that is going into putting a meal on the table, it's a shame to let any leftovers go to waste. While you might not want to eat the same meal two days in a row, you can easily turn any extra servings into something entirely different--with very little work.
Orange Miso Grilled Salmon
You might not be able to decide which way you like this recipe the best: cold or hot. Shred chilled salmon and place atop salad greens, along with a drizzle of balsamic vinegar and orange slices. Read More ›
There's no more perfect time of year than right now to start cooking with blueberries. This Native American gem is flavorful and loaded with outstanding nutrients, antioxidants, fiber, and vitamins. A recent study from a Harvard School of Public Health found that eating three or more servings per week can reduce a woman’s risk of heart attack by as much as 33%. Research is also finding that eating blueberries helps with mental wellness and can improve your memory too. Even when they're not in season, I keep them in my freezer and pop them into my hot cereal or right into the Vitamix blender for smoothies. The next time you are at the market, grab a basket of blueberries and enjoy how these recipes will help you become a healthier and happier you. Read More ›