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For some people, it comes as a surprise that a crucial part of eating healthfully is choosing foods you actually enjoy. If you don't like what you're eating, you'll eventually find an excuse to fall off the wagon. Sometimes it just takes a little modification — it can do wonders to make an old favorite healthier and enjoyable.
Asian Sesame Chicken
Preheat the grill, rinse chicken and place in pan to marinade. Mix together the sesame oil, soy sauce, apple cider, ginger and garlic and pour over the chicken. Marinade in fridge for 20 minutes to 2 hours. Grill, sprinkle with sesame seeds and serve. Chicken can be substituted for white fish. Goes well with veggie stir fry. Veggie Stir Fry
Lightly grease the pan with buttered paper towel or coconut oil. Sautee veggies over medium heat adding the bean sprouts and soy seasoning last. Sprinkle with sesame seeds and serve. Add chicken, pork, lean beef, shrimp or fish pieces to make it a meal.
Caesar Salad
Egg Salad Stuffed Tomatoes
Hollow out the tomatoe and stuff with egg salad.
Sweet Orange Melody Roasted Veg
A sweet, delicious and filling way to get some veggies and a serving of fiber and good clean carbs. Serve with chicken breast or your choice of fish along with salad for a healthy meal.
Directions: Cut your vegetables into big chunks, toss in a tablespoon of olive oil, sprinkle with your choice of sweetness and sea salt. Put it in an oven proof pan and bake it at 350 degrees until a fork slides through them easily (between 30 and 40 minutes depending). Save leftovers for lunches or snacks.
Dill-icious Baked Green Veg
This dill-icious dish is a mixture of vegetables that paired with dill and olive and oil, baked in the oven, are to die for! And you didn't think vegetables could be to die for???
Directions: You know the drill; cut the veg into bite size pieces, mix with olive oil, dill and sea salt and bake in the oven at 350 for 20-30 minutes. You'll know they're ready when you smell the dill-iciousness. Serve on top of a small serving of brown rice with some protein and salad. Save leftovers for omelettes, to top salads, for lunches or snacks.
Turkey Zuchinni Stew A quick one pot dinner that is low in calories, it packed full of veggies and leftovers are fabulous.
Directions: Chop onion and garlic, saute with ground turkey until turkey is no longer pink. A italian seasoning. Slice zucchinis in quarter inch slices. Peel tomatoes and slice. Add tomatoes and zucchines to ground turkey mixture along with a can of tomatoe sauce, cover pot and put on low heat. While the stew is cooking, cook the rice. When done add to the stew mixture and simmer for about 15 minutes. If stew appears dry, add water to desired consistency. Serve with rye crackers, rice crackers or rice cakes.
Honey Mustard Tuna Salad
A quick salad that's easy to make.
Mix the tuna with lots of mustart and a bit of honey. Throw some salad greens in a bowl, plate, tupperware, add some sliced celery and cucumber, tuna mix on top and there you have it!
Caesar Salad
Roasted Garlic Veg
A roasted veg dish for garlic lovers. Use any vegetables that you want, or have handy. Some suggestions:
Directions: Cut, mix, spice, bake, smell and serve. Is great with anything; brown rice, mashed cauliflower, salad, chicken, fish or anything that could use some company.
Beef Stir Fry
Dill Mashed
A pleasant substitution for mashed potatoes that is low in calories, easy to make and delicious.
Boil cauliflower, broccolli and/or carrots until they are super tender. Strain and fork mash. Season with dill or sea salt. You can use one, two or all three of the vegetables at once. For a change of flavour, boil with garlic- and voila- you have garlic mash.
Stuffed Roasted Red Peppers
A nice change for breakfast or for dinner.
In a small bowl combine the garlic, rice, soy seasoning and chicken and mix. Hold the pepper face up and distribute the mix evenly between the peppers. Serve warm or cold.
*To poach chicken boil enough water so chicken is submerged. Lower heat and cover, let simmer for 10-15 minutes. Cut chicken in middle and it's done if there isn't any pink remaining.
Zuke Pasta Noodles
A healthy, low calorie way to get your pasta fix.
Using a veggie peeler and turning the zuchini as you go, slice the zuchini into ribbons. In a pan, over medium heat, saute zuchini in an inch of water until it's soft. Add sea salt and pepper to taste.
Pasta Sauce for Zuke Noodles or Spag Squash
Heat one tablespoon of olive oil on low- add garlic and onions. Saute for minute, add tomatoes and oregano. Simmer for a few minutes and stir in your favorite protein (lean chicken, beef, shrimp, fish). Spoon overtop of your zuke noodles or spag squash and serve. So-Easy Coleslaw
Like it sounds- so easy...
Take your bagged coleslaw mix- add your tuna, some mustard and a teaspoon of maple syrup to sweeten. That's it. It was really that easy. Broccoli Soup from Hell!
to taste Water to taste Salt to taste Black pepper 2 heads Broccoli very fresh to taste Olive oil optional, for garnish Cut the florets off the heads of broccoli. Cut the stems into similarly sized pieces. Add all of the broccoli — florets and stems — into a pot of rapidly-boiling, salted water (ratio = 2 tablespoons salt in 5 quarts (= 4.73lt), you’re not actually using this much water or salt). Cover. Cook 3.5 to 4 minutes.
Using a slotted spoon, put the cooked broccoli pieces into a blender. Fill blender about halfway with cooking liquid. Blend carefully, it’s hot. Add more cooking liquid as necessary to achieve the desired consistency. Adjust seasonings.
If you must, add goat cheese to the bottom of the bowl before pouring the soup in. Serve, drizzled with olive oil if desired.
Green Veggie Soup 4 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, crushed 1 celery stick, chopped 1 courgette, chopped 1 head of broccoli, chopped 1.5 litres vegetable stock 5.5 oz green beans,trimmed and chopped 5.5 oz green peas 150g asparagus, trimmed and cut into 1cm [1/2-inch] pieces 3 oz baby spinach leaves Heat the olive oil in a large saucepan and cook the onion, garlic and celery until lightly browned. Add the courgette and broccoli and cook for 5 minutes.
Pour in the stock and bring to the boil. Simmer for 5 minutes then add the green beans, peas, asparagus and spinach. Continue to simmer for 5 minutes or until the vegetables are tender. Season with black pepper. Whiz in blender if desired.
Chocolate Oatmeal 1/2 cup rolled oats 2 tbsp dark cocoa powder 1 scoop vanilla protein powder 1 tbsp ground flax seed 1 cup water Oatmeal Pancakes 1/2 cup old-fashioned oatmeal 1/4 cup tofu 4 egg whites 1 teaspoon vanilla extract 1/4 teaspoon cinnamon 1/4 teaspoon nutmeg 1 tsp almond butter if desired Process the oatmeal, tofu, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth. Butter a nonstick skillet with just enough to prevent sticking. Add the batter and cook over medium heat until both sides are lightly browned. Veggie Omellette
Best way to make these is with leftover vegetables from the night before. If you don't have leftovers, use whatever you want, steamed, boiled, raw, sauteed veggies- onions, celery, peppers, zuchini, carrots- anything you've got will work. Lightly grease the pan with a piece of buttered paper towel-use just enough so that it won't stick.
Beat 1-2 eggs in a bowl. Heat a pan on low and lightly grease with a piece of buttered paper towel- use just enough butter so that your eggs won't stick. Throw the egg beat in the pan and the veggies on one half of the egg. Let it cook for 3-5 minutes, fold over the side that doesn't have veggies on it. Leave it another minute or few and you have your omellette. Use sea salt, pepper, dill, organic ketchup or salsa to flavour. Serve next to a bed of spinach and enjoy. Agnus's Asparagus Guacamole
2 cups cooked asparagus
1/2 cup finely-chopped onion 1 cup seeded, skinned, & finely-chopped tomato 1 tbsp freshly-squeezed lime or lemon juice 5 drops tabasco sauce 1/8 tsp black pepper 1 garlic clove, crushed 2 tbsp finely-chopped cilantro Process asparagus in a blender until smooth. Combine all ingridients and refrigerate for five to six hours. Voila! Sweet Lemon Salad Dressing
Spicy Lemon Salad Dressing
Home-made Honey Mustard
Honey Mustard Vinagrette
Mexican Mustard
Caesar Dressing
Roasted Tomatillo Chile Salsa
On a baking tray, roast tomatillos, onion, garlic and jalapenos for 12 to 15 minutes. Transfer the roasted vegetables and any juices on the bottom of the tray to a food processor. Add the cumin, salt, cilantro and lime juice and pulse mixture until well combined but still chunky.
Adrienne's Fresh Slice and Dice Home-Made Salsa This is a quick and easy way to garnish and add flavor, texture and color to pretty much anything; from a chicken breast to fish, steamed vegetables and eggs, use it as salad dressing, or with rice crackers or cakes as a snack, the options are endless.
Directions: Dice all the veggies add the olive oil, sea salt and herbs, mix and voila. Garden fresh salsa that is extremely good for you; it has tonnes of antioxidants and enzymes, is great for digestion and it also provides your body with a healthy dose of fiber, water, nutrients and healthy fats. Not to mention that it is delicious The following aren't necessarily recipes, these are more modifications or substitutions that can be easily made to anyones diet:
Do you have a recipe or suggestion? Email Stacy@beachbodykelowna.com |
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Recipes |
