Cook Yourself Healthy
In today's world of fast food and busy schedules, many Americans are struggling to eat healthy meals and maintain a desirable body weight. It doesn't take a rocket scientist to figure out how to achieve both of these goals.
You need to create a balanced diet of healthy fats, healthy carbohydrates, and plenty of fruits and vegetables. An emphasis on plant proteins makes a healthy diet. You need to remake your plate.
You need to create a balanced diet of healthy fats, healthy carbohydrates, and plenty of fruits and vegetables. An emphasis on plant proteins makes a healthy diet. You need to remake your plate.
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Eat More Whole Grains
Helps keep your blood sugar stable
Try to eat at least one serving of whole grains at each meal. Whole grains can help keep your blood sugar stable and lower your risk of developing Type 2 diabetes. People with Type 2 diabetes need to eat whole grains to maintain a lower, more stable blood sugar. Whole grains are more difficult to digest and aren't absorbed until they are further down the intestinal tract. This keeps blood sugar from peaking and waning.
To get started:
- choose bread with 100% whole wheat listed as the first ingredient
- toss a handful of barley into soups
- check labels of crackers and other grain-based foods to see if they have more than 2 grams of fiber per serving
- for cold cereals, look for 4 grams of fiber per serving.
Whole Grain Recipes
Squash-Quinoa Soup
Sesame-Ginger Wheat Berry Salad
Sesame-Ginger Wheat Berry Salad
Squash-Quinoa Soup
Whole Grain Recipe
Makes 6 servings. Prep: 15 minutes. Cook: 17 minutes.
Ingredients
Ingredients
- 12 oz. skinless, boneless chicken breast halves, cut into 1-inch pieces
- 1/3 cup finely chopped shallot or onion
- 2 tsp. olive or canola oil
- 2 - 14-ounce cans reduced sodium chicken broth
- 1 - 5.5 oz. can apricot nectar
- 1 lb. butternut squash, peeled, halved, seeded, and cut into 1-inch cubes
- 3/4 cup quinoa, rinsed and drained
- 1 tsp. ground cumin
- 2 small zucchini, halved lengthwise and cut into 1-inch pieces
Directions
1. In saucepan cook chicken and shallot in hot oil over medium heat for 2-3 minutes or until shallots are tender, stirring occasionally. Add broth, apricot nectar, squash, quinoa, and cumin. Bring to boiling; reduce heat. Simmer, covered , 5 minutes. Add zucchini. Cover and cook 10 minutes more or until squash and quinoa are tender. Season to taste with salt and ground pepper.
Sesame-Ginger Wheat Berry Salad
Whole Grain Recipe
Makes 4 servings. Prep: 15 minutes. Cook: 45 minutes.
Ingredients
Ingredients
- 1-1/4 cups water
- 1/2 cup wheat berries
- 1 cup canned black beans, rinsed and drained
- 1/2 medium mango, seeded, peeled, and chopped
- 3/4 cup thin bite-size carrot strips
- 1/4 cup mango chutney
- 2 Tbsp. rice vinegar
- 2 tsp. toasted sesame oil
- 1/4 tsp. ground ginger
- Salt (optional)
- 1 small head napa cabbage, coarsely shredded
Directions
1. In saucepan, combine water and wheat berries. Bring to boiling; reduce heat. Simmer, covered, for 45-60 minutes or until tender. Drain liquid. Stir in black beans, mango, carrots, chutney, vinegar, oil, and ginger. Season with salt, if desired. Serve with napa cabbage.
Nutrition facts
Calories 226, total fat 3 g, saturated fat 0 g, monounsaturated fat 1 g, polyunsaturated fat 1 g, cholesterol 0 mg, sodium 332 mg, carbohydrate 45 g, total sugar 14 g, fiber 8 g, protein 9 g..
Use Plant Oils
Help Prevent Heart Disease
The use of healthy oils like olive oil, canola oil, soy oil, and peanut oil is essential to cooking yourself healthy. Research has shown that 2 tablespoons of olive oil a day can help prevent the inflammation that contributes to heart disease and other chronic health problems.
When cooking, don't let the oil smoke. This damages its nutritional value and the flavor. Strive to eliminate products containing hydrogenated oils and trans fats. Become a label reader. Also, start substituting olive oil for butter whenever possible. Experiment with flavored olive oils for variation.
When cooking, don't let the oil smoke. This damages its nutritional value and the flavor. Strive to eliminate products containing hydrogenated oils and trans fats. Become a label reader. Also, start substituting olive oil for butter whenever possible. Experiment with flavored olive oils for variation.
Healthy Cooking from Amazon
Cook Yourself Healthy
Eat More Fruits and Veggies
Adds Color and Texture to Your Meal
Fill up half of your plate at each meal with fruits and vegetables. Salads are a great way to accomplish this.
Boiling your vegetables robs them of their nutrients and flavor. Try them sauteed in extra virgin olive oil, chopped garlic, and, perhaps, a dash of hot pepper sauce. Or steam your veggies with several whole peeled garlic cloves. The flavor will permeate them beautifully. Drizzle or brush a little flavored olive oil over them instead of butter.
Boiling your vegetables robs them of their nutrients and flavor. Try them sauteed in extra virgin olive oil, chopped garlic, and, perhaps, a dash of hot pepper sauce. Or steam your veggies with several whole peeled garlic cloves. The flavor will permeate them beautifully. Drizzle or brush a little flavored olive oil over them instead of butter.
Salad Recipes
Turkey Spinach Toss
Salsa, Black Bean, and Rice Salad
Salsa, Black Bean, and Rice Salad
Turkey Spinach Toss
Salad Recipe
Makes 4 servings. Start to Finish: 20 minutes.
Ingredients
Ingredients
- 2 - 8 oz. turkey breast tenderloins, halved horizontally
- 1/4 tsp. coarsely ground black pepper
- 2 Tbsp. butter or olive oil
- 2 oz thinly sliced deli ham, cut into bite-size pieces
- 1/2 cup orange juice
- 2 - 9-10 oz. pkgs. fresh spinach
- 1 orange, cut into wedges
Directions
1. Season turkey with pepper. In very large skillet heat butter or oil over medium-high heat; add turkey. Cook12 minutes or until no longer pink (170F); turn once.
2. Remove turkey from skillet. Slice into strips; cover and keep warm. Add ham to skillet; cook and stir 1 minute or until heated and starting to crisp. With slotted spoon remove ham from skillet. Add juice and bring to boiling.
3. Add spinach, half at a time, to skillet; cook 1 minute or until just wilted. Add orange wedges with the second batch of spinach. Using tongs, remove from skillet; divide among plates. Sprinkle with salt and pepper. Top with turkey and ham. Drizzle with remaining juices from skillet.
Salsa, Black Bean, and Rice Salad
Salad Recipe
Makes 6 servings.
Ingredients
Ingredients
- 2 cups cooked long grain rice, chilled
- 1 - 15 oz. can black beans, rinsed and drained
- 2 cups chopped tomatoes
- 1 cup chopped yellow or red pepper
- 1 cup frozen whole kernel corn, thawed
- 2 green onions, thinly sliced
- 2 Tbsp. snipped fresh cilantro
- 1 cup picante sauce or salsa
- 4 oz. Monterey Jack cheese with jalapeno peppers, cut into 1/4 inch cubes (optional)
- Lettuce leaves
- 1/2 cup fat-free or reduced fat sour cream
Directions
1. In large bowl, stir together chilled rice, beans, tomatoes, sweet pepper, corn, onions, and cilantro; add picante sauce or salsa. Toss to coat, Stir in cheese, if using.
2. Line six salad bowls or plates with lettuce leaves. Top with rice mixture. Serve with sour cream.
Chicken Mango Salad
From Kelly Kartman (my daughter)
Ingredients
- 2 Grilled Chicken Breasts, cut up or shredded, or 1 large can chicken
- 3-4 Celery sticks, chopped
- 1 medium apple, cored and chopped
- 1-2 ripe mangos, peeled and cubed
- Sweet onion, finely chopped (optional)
- 1 small package chopped walnuts (optional)
Sauce
- 1 cup low-fat mayonnaise or salad dressing
- 4-5 Tablespoons cider vinegar
- 1 teaspoon yellow mustard
- Sugar, to sweeten to a sweet-n-sour taste
Mix all ingredients in large bowl. Make sauce and add to chicken mixture to cover. Chill for 45 minutes to 1 hour. Serve on bed of greens or just out of the bowl with your favorite crackers.
Variation:
Replace mango with small, well drained cans of mandarin oranges and crushed pineapple.
Salad Accessories
Eat More Fish
Great Source of Omega-3
People who eat fish have healthier hearts than those who don't. Stock your freezer and cupboard with salmon, tilapia, haddock, black cod, herring, and sardines.
Most people tend to overcook fish. Measure the thickest part and cook 10 minutes per inch (for baking). When grilling or pan-frying, cook it until it just loses its glassy look. You want your fish to be light and flaky, not dried out. If you think it's done, it probably is.
Most people tend to overcook fish. Measure the thickest part and cook 10 minutes per inch (for baking). When grilling or pan-frying, cook it until it just loses its glassy look. You want your fish to be light and flaky, not dried out. If you think it's done, it probably is.
Fish Recipes
Steamed Cod with Gingery Mushrooms
Tilapia Puttanesca
Italian-Style Fish
Tilapia Puttanesca
Italian-Style Fish
Steamed Cod with Gingery Mushrooms
Fish Recipe
Prep: 15 minutes. Cook: 8 minutes plus 4-6 minutes per 1/2 inch thickness of fish
Ingredients
Ingredients
- 1 lb. fresh or frozen skinless Alaska or gray cod, or tilapia fillets
- 1/2 tsp. ground ginger
- 1 Tbsp. finely chopped fresh ginger
- 2 tsp. canola oil
- 8 oz. fresh shiitake mushrooms, stemmed and halved
- 1 large red sweet pepper, seeded and cut in rings
- 1/2 cup sliced green onions
- 1/4 cup dry white wine or reduced-sodium chicken broth
- 2/3 cup reduced-sodium chicken broth
- Thin strips green onion (optional)
- Very thin slices fresh ginger (optional)
Directions
1. Thaw fish, if frozen. In a bowl combine the 1/2 tsp. ground ginger, 1/4 tsp. salt, and 1/4 tsp. black pepper. Sprinkle on fish; set aside.
2. In skillet cook the 1 Tbsp. fresh ginger in hot oil over medium-high heat 15 seconds. Add mushrooms, pepper, and 1/2 cup onions. Cook 5 minutes or until mushrooms are tender, stirring occasionally. Remove skillet from heat; add wine. Return to heat. Cook and stir until wine is almost evaporated. Add chicken broth; bring to boiling.
3. Place seasoned fish on vegetables in skillet. Reduce heat; maintain gentle boiling. Cook, covered, 4-6 minutes for each 1/2 inch thickness of fish or until fish flakes easily when tested with fork. Serve fish and vegetables topped with onion strips and fresh ginger. Spoon cooking liquid over all.
Tilapia Puttanesca
Fish Recipe
Prep: 25 minutes. Start to Finish: 25 minutes.
Ingredients
Ingredients
- 1 lb. fresh or frozen skinless tilapia fillets
- 1/8 tsp. salt
- 1/2 medium red onion, cut in wedges
- 1 Tbsp. olive oil
- 2 cloves garlic, minced
- 1 - 14.5 oz. can diced tomatoes
- 2 tsp. dried oregano, crushed
- 1/4 tsp. crushed red pepper
- 1/4 cup pitted kalamata olives
- 1 Tbsp. capers, drained (optional)
- 2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley
Directions
1. Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle with salt. Set aside.
2. In large skillet, cook onion in olive oil over medium heat 8 minutes or until tender; stirring occasionally. Stir in garlic, undrained tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.
3. Add olives and capers to sauce. Top with tilapia fillets, Return sauce to boiling; reduce heat. Cook, covered, 6-10 minutes or until fish flakes when tested with fork. Remove fish. Simmer sauce, uncovered, 1-2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley.
Italian-Style Fish
Fish Recipe
Start to Finish: 20 minutes.
Ingredients
Ingredients
- 1 1/2 pounds fresh or frozen white-fleshed fish fillets, 1/2 to 1 inch thick
- 1/4 tsp. salt
- 1/8 tsp. black pepper
- 2 cups sliced fresh mushrooms
- 1 Tbsp. cooking oil
- 1 - 14.5 oz can Italian-style stewed tomatoes, undrained
- 1 - 10.75 oz can condensed tomato bisque soup
- 1/8 tsp. black pepper
- 4 1/2 cups hot cooked linguine or other pasta
- 1/3 cup finely shredded Parmesan cheese
Directions
1. Thaw fish, if frozen. Preheat broiler. Rinse fish; pat dry with paper towels. If necessary, cut fish into six serving-size pieces. Measure thickness of fish. Place fish on the greased unheated rack of a broiler pan. Turn any thin portions under to make uniform thickness. Sprinkle with salt and pepper.
2. Broil about 4 inches from the heat just until fish flakes easily when tested with a fork. Allow 4-6 minutes per 1/2 inch thickness of fish. If fillets are 1 inch thick or more, turn once halfway through broiling.
3. Meanwhile, for sauce, in a medium saucepan cook mushrooms in hot oil until tender. Stir in undrained tomatoes, tomato bisque soup, and pepper. Cook and stir over medium heat until mixture is heated through.
4. Spoon pasta onto plates; top with some of the sauce, fish fillets,and remaining sauce. Sprinkle with Parmesan cheese.
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Eat More Nuts and Legumes
Good for Appetite Suppression
Nuts and legumes are underutilized foods that are excellent sources of fiber. Nuts also counteract high cholesterol. Studies show that women that eat more nuts and peanut butter had a lower risk of developing Type 2 Diabetes.
Legumes also provide healthful protein. They are rich in fiber and contain minerals such as folate, magnesium, and iron. It is recommended to cook with beans, lentils, or other legumes instead of meat, at least once a week.
Legumes also provide healthful protein. They are rich in fiber and contain minerals such as folate, magnesium, and iron. It is recommended to cook with beans, lentils, or other legumes instead of meat, at least once a week.
Recipes with Nuts & Legumes
Kale, Lentil, & Chicken Soup
Fast Chicken & Rice with Almonds
Pork Skewers & Peanut Sauce
Fast Chicken & Rice with Almonds
Pork Skewers & Peanut Sauce
Kale, Lentil, & Chicken Soup
Nut & Legume Recipe
Prep: 25 minutes. Cook: 10 minutes + 10 minutes + 5 minutes.
Ingredients
Ingredients
- Nonstick cooking spray
- 1 cup chopped onion
- 1 cup coarsely chopped carrots
- 2 cloves garlic, minced
- 6 cups reduced-sodium chicken broth
- 1 Tbsp. snipped fresh basil or 1 tsp. dried basil, crushed
- 4 cups coarsely chopped fresh kale (about 8 oz.)
- 1/4 tsp. salt
- 1/8 tsp. black pepper
- 1 1/2 cups cubed cooked chicken (about 8 oz.)
- 1 medium tomato, seeded and chopped
- 1/2 cup dry red lentils
Directions
1. Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat. Add onion, carrots, and garlic to hot saucepan. Cover and cook for 5-7 minutes or until vegetables are nearly tender, stirring occasionally.
2. Add chicken broth and dried basil to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
3. Stir in chicken, tomato, red lentils, and fresh basil. Cover and simmer for 5-10 minutes more or until kale and lentils are tender. If you substitute brown or yellow lentils, you'll need to increase the cooking time per package directions.
Fast Chicken & Rice with Almonds
Nut & Legume Recipe
Start to Finish: 10 minutes.
Ingredients
Ingredients
- 1 - 8.8 oz. pakage cooked brown or white rice
- 1/2 cup frozen peas
- 1 pound chicken breast tenders, halved crosswise
- 1 Tbsp. cooking oil
- 1/4 cup bottled stir-fry sauce
- Packaged oven-roasted sliced almonds
Directions
1. Stir peas into rice pouch. Heat in microwave according to package directions.
2. Meanwhile, in a large skillet, cook and stir chicken in hot oil over medium-high heat for 2-3 minutes or until no longer pink. Stir rice mixture into skillet. Stir in stir-fry sauce; heat through. Sprinkle each serving with almonds.
Pork Skewers and Peanut Sauce
Nut & Legume Recipe
Makes 6 servings. Prep: 25 minutes. Broil: 10 minutes.
Ingredients
Ingredients
- 1 lb. boneless pork (such as loin or tenderloin), cut into 1 1/2 inch pieces
- 1 small red sweet pepper, seeded and cut into 1 1/2 inch pieces
- 1 cup 1 1/2 inch pieces fresh pineapple
- 5 Tbsp. water
- 2 Tbsp. creamy peanut butter
- 2 Tbsp. finely chopped fresh pineapple
- 1-2 tsp. finely chopped serrano pepper
- 1 small clove garlic minced
- 1/2 tsp. ground cinnamon
- 1/2 tsp. reduced-sodium soy sauce
Directions
1. Preheat broiler. Alternately thread pork, sweet pepper, and pineapple on skewers. If using wooden skewers, soak in enough water to cover for 30 minutes. Broil 4-5 inches from heat for 10-12 minutes or until pork is just slight pink in center, turning once halfway through.
2. Meanwhile, for sauce, in a small saucepan combine remaining ingredients. Heat over very low heat until melted and nearly smooth, whisking constantly. Serve with pork skewers.
Cooking Utensils
To Cook Healthy
Beef & Lamb Recipes
Ginger Beef Lettuce Wraps
Lamb Chops with Tomatoes
Lamb Chops with Tomatoes
Ginger Beef Lettuce Wraps
Beef Recipe
Makes 12 wraps. Prep: 20 min. Marinate: 4 hrs. Cook: 7 min. Freeze: 30 min.
Ingredients
Ingredients
- 1 lb. beef flank steak or boneless beef top round steak
- 1 medium yellow or green sweet pepper, seeded, cut in bite-size strips
- 1 small zucchini, trimmed and cut in thin bite-size strips
- 1/2 medium red onion, cut in thin wedges
- 1/3 cup ginger beer or ginger ale
- 3 Tbsp. reduced-sodium soy sauce
- 2 cloves garlic, minced
- 1/2 tsp. cornstarch
- 2 tsp. canola oil
- 2 Tbsp. finely chopped fresh ginger
- 12 Bibb or leaf lettuce leaves (about 2 heads)
- 1/4 cup fresh cilantro leaves
Directions
1. Trim fat from beef. For easy slicing, wrap and freeze beef 30-45 minutes or until firm. Thinly slice beef across grain; place slices in self-sealing plastic bag. In a second self-sealing bag combine sweet pepper, zucchini, and onion.
2. For marinade, in bowl combine ginger beer, soy sauce, and garlic. Divide marinade between beef and vegetables. Seal bags; turn to coat each. Refrigerate 4-6 hours, turning bags occasionally. Drain marinades into bowl. Stir in cornstarch; set aside.
3. Heat oil in large nonstick wok or extra-large nonstick skillet over medium-high heat. Add ginger; stir-fry 15 seconds. Add vegetables; stir-fry 3-5 minutes or until crisp-tender. Remove vegetables. Add half the beef to wk. Stir-fry 2-3 minutes or until beef is slightly pink in center. Remove beef. Repeat with remaining beef. Return all to wok, away from center. Stir marinade mixture; add to center of wok. Cook until bubbly. Toss beef and vegetables to coat. Remove from heat.
4. To serve, divide beef and vegetables among lettuce leaves, top with cilantro, and roll up.
Lamb Chops with Tomatoes
Lamb Recipes
Start to Finish: 20 minutes
Ingredients
Ingredients
- 8 1-inch thick lamb loin chops
- Salt and pepper
- 1 8.8 oz. pouch cooked long grain rice
- 4 medium plum tomatoes, cut up
- 4 green onions, cut into 1-inch pieces
- 1 Tbsp. snipped fresh oregano
- 1 Tbsp. balsamic vinegar
Directions
1. Season chops with salt and pepper. Grill over medium coals 12-14 minutes for medium-rare, turning once halfway through grilling.
2. Meanwhile, microwave rice according to package directions. In food processor combine tomatoes, green onions, and oregano; process with on/off turns until coarsely chopped. Transfer to bowl; stir in vinegar. Season with salt and pepper. Arrange chops on rice; top with tomato mixture.
Drink Alcohol in Moderation
Reduce Risk of Heart Disease
Multiple studies have suggested that a glass of wine or a cocktail with your meal can lower the risk of heart disease. In this way, alcohol is a way to cleanse the palate and help digestion. Moderation is the key to these benefits.
Men can enjoy two drinks per day, women can have one. More than that increases the risk for other diseases, like breast cancer.
Men can enjoy two drinks per day, women can have one. More than that increases the risk for other diseases, like breast cancer.
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