Making Fast, Healthy, and Delicious Meals
Eating healthy means making a commitment to preparing healthy food. But for many of us, the term "healthy meal" brings to mind hassle, effort, and tastelessness.Preparing healthy, good-for-you foods doesn't have to be a stumbling block to a healthy diet. Plenty of resources exist to help us eat well and transform our favorite foods and recipes into healthier fare. Read on to discover simple recipes and tips for a healthier diet.
The benefits of cooking and preparing your own food
In today's fast-paced culture, the prospect of planning, cooking, and savoring a home-cooked meal can seem daunting. The "quick-and-easy" way of life full of microwaves, fast-food restaurants, and packaged meals easily overshadows the importance of cooking and preparing food the old fashioned way: at home in your own kitchen. Many prepared foods, whether from the drive-thru or a microwave-safe package, can contain a myriad of unhealthy ingredients.
In addition, many of us have been put on special diets to address specific health concerns ranging from heart disease prevention and diabetes, to weight loss. Diets often have you eating the same things over and over, which can become monotonous over time. Being exposed to different types of foods and creative methods of preparation can infuse your diet with a new twist and give you the delicious tastes you've been craving.
Taking the a few minutes to prepare quick and healthy meals gives you more control over what you and your family are eating. Seeking out a variety of healthy recipes and preparing nutritious meals can help prevent common medical conditions and concerns, and engages your senses in a sumptuous world of flavors, textures, aromas, sights, and sounds! It can also be a wonderful way to bring your family together, while helping you save money.
Making your favorite recipes healthier
There are many easy ways to alter recipes so that they are healthier while maintaining their wonderful tastes, flavors, and textures.
Some basic tips for making your favorite recipes healthier include:
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Decrease the meat and increase the vegetables called for in stews and casseroles.
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Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
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Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
Cook with less fat by using non-stick skillets.
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Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
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Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
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Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
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Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
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In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soy milk. Also use low-fat cream cheese, yogurt, and mayo.
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Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cut-back and then use less and less over time; you'll hardly notice the difference.
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You can also use fat substitutes like prune purees and applesauce in baked goods.
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Use fresh-frozen fruit without added sugar if fresh is unavailable.
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Cut the sugar called for in most recipes by one-third to one-half.
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Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
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Try salsa on a baked potato or salad rather than high-fat dressing or butter.
Learning the basic building blocks of a healthy diet is the first step to eating better and promoting overall health. See Healthy Eating: Tips for a Healthy Diet for guidelines and suggestions.
Healthy Breakfast Recipes
Healthy Breakfast Recipes
Many people feel too busy to take 15 minutes for breakfast everyday. But this vital first meal of the day gets our metabolism going and gives us energy. People who eat breakfast are less likely to be overweight. Breakfast can be quick, easy and nutritious. Break your daily fast with one of these tasty recipes.
Breakfast recipe ideas:
Apple Cinnamon Oatmeal – whole grains with fresh fruit are a great way to start off the day. Grains give lasting energy and pack a great fiber punch. You can also use a left over grain from another meal and simply heat it up with a little more liquid, some cinnamon and apple slices. Click here for recipe
Veggie Scramble or Omelet – eggs are filled with energizing protein and make a great healthy breakfast, especially when served with healthy tasty veggies. Click here for recipe
Oat Pancakes – this version of an American favorite has lots of flavor (as well as more fiber) and is lighter on the tummy. Cook these once and have enough for multiple meals. Click here for recipe
Fritters/Pancakes – breakfast doesn’t always have to be the same thing. Experiment a little! Fritters are extremely variable and make a great breakfast option. Try using a left over grain such as quinoa or millet with some added flour, egg and liquid. Or use veggies such as zucchini, spaghetti squash, or sweet potatoes. Add different herbs or spices to make meals savory or sweet. Two recipes are Polenta Fritters and Spaghetti Squash Potato Pancakes.
Nut Butter Banana Toast – this simple breakfast gives you a nutritious mixture of whole grains, protein and fruit, plus it tastes great. Simply spread a whole grain toast with your favorite nut butter and cut slices of banana on top.
Time saving tips for making healthy recipes
What if I just don't have time to cook? Or prepare my lunch? Or eat breakfast? All common refrains from people who don't realize how easy and fast it can be to prepare your own meals. Start by adding one more meal at home each week. Cooking is like any new skill. It takes a little practice to perfect. So give yourself some leeway. It’s okay to burn the rice or over-cook the veggies. After a few tries it will get easier and quicker. Start out with simple dishes. Cooking doesn't have to be complicated.
Some time saving tips for cooking quick healthy meals
* Cook simple. Steam or sauté some veggies. Bake a sweet potato. Grill some fish or chicken. Simple cooking is a great way to keep things easy and quick. To make the food more interesting, you can add condiments, spices, and/or dressings to your food when you eat it. Individuals with different preferences can spice up their food in their own unique way. This is great for families.
* Prepare food ahead of time. This will allow you to have easy access to items that you can add to your meals. Chop veggies ahead and store them in containers in the fridge. Hard-boil some eggs for breakfast. Package meal sized portions to grab and take with you for lunch.
* Cook more than you need for one meal. It’s great to have leftovers that can be used for a quick and easy lunch or dinner the next day. Also, when making things like whole grains, cook at least double the amount you need and store it in the fridge to use with other meals.
* Use a timer. Many things don’t take a lot of preparation time, but need longer to cook. Using a timer allows you to prepare food in a short period of time and then do other things as they cook. For example, it doesn’t take long to wash some root veggies and put them in the oven, or measure, rinse, and throw rice into a pot to cook.
* Invest in kitchen tools. There are many tools that make cooking easier and time saving for you. A few are: rice cooker, crock-pot (slow cooker), immersion blender, and food processor. Some of these devices save you time by cook while you do other things (rice cooker & crock-pot). Others make it easier and quicker to make things like soups, smoothies, and hummus. These items are often easy to find at garage sales or second hand stores.
