Tag Archives: Healthy Recipes

Easy Healthy Breakfast Recipes

Today is the day for a few easy healthy breakfast recipes that you can try right away. You can whip them up in no time and enjoy the delicious foods as a family.

We will start with a traditional omelet, which can be very healthy when made with the right ingredients.  A basic omelet filled with cheese (or meat) and vegetables is the perfect way to start  the day. It is filled with protein and vital nutrients from the veggies; plus, you will enjoy a wonderful blend of textures and flavors.

Veggie Omelet

Image by ccharmon
Image by ccharmon

INGREDIENTS

  • 1 T. olive oil
  • 1 T. butter
  • 3 eggs
  • 1 cup broccoli spears (tiny)
  • 1 small onion (diced)
  • ¼ cup real cheddar cheese (grated)
  • You can substitute any kind of meat (chicken, steak, or ham) for the cheese if you prefer
  • 1 small tomato (diced)
  • Salt and freshly-ground pepper, to taste.

DIRECTIONS

  1. Steam broccoli until fork tender (can be cooked the night before).
  2. Heat a non-stick pan over medium heat on your stove.
  3. Add 1 tablespoon high-quality olive oil and 1 tablespoon butter (not margarine).
  4. Scramble the eggs in a bowl until they are pale yellow.
  5. Stir-in diced tomato, onion, steamed broccoli, and cheese or meat to the egg mixture and blend well.
  6. Season to taste.
  7. Pour the mixture into the pan.
  8. Let the mixture cook until it begins to set.
  9. Then, gently lift the omelet from the bottom of the pan and fold it over on itself.
  10. Continue to cook over low heat until set – do NOT overcook.
  11. Serve immediately with a piece of 100% whole wheat toast lightly spread with almond butter.

You can substitute any vegetable that you enjoy: spinach, mixed veggies, green/red peppers, etc. My seasoning preference is salt and pepper, but change it up as you like by adding additional seasonings to taste: basil, oregano, cilantro, parsley, etc. 

Oatmeal with Fruit, Nuts, and Spices

A simple breakfast that will keep you feeling full until lunch.

INGREDIENTS

  • 1 cup of rolled oats
  • 3 cups of water
  • 1 teaspoon of salt
  • 1 banana (chopped into small pieces)
  • ¼ of a cup of pitted dates (chopped into small pieces)
  • 1/3 of a cup fresh blueberries
  • 2 T. thinly-sliced almonds
  • 2 T. chopped walnuts
  • 2 to 3 dashes of cinnamon
  • Real maple syrup for sweetener (to taste – use a light hand)

DIRECTIONS

  1. Bring water and salt to a boil in medium sauce pan.
  2. Stir in the oats and bring to a boil over medium-high heat.
  3. Reduce the heat and simmer for about 5 minutes or until close to desired consistency.
  4. Remove from heat, cover, and let stand for about 5 minutes or until it reaches the desired thickness.
  5. Divide the oatmeal into 3 or 4 serving bowls.
  6. Sprinkle with cinnamon and a generous dollop of maple syrup.
  7. Top with the fruit and nuts.

Your nutritious, delicious breakfast is ready in about 10 minutes.

You can substitute almost any type of nuts/seeds and fruits in this recipe. Try pecans, pine nuts, or sunflower seeds instead of almonds and walnuts.  You may prefer raisins, dried cherries or dried cranberries – or use apples and raspberries.

This breakfast is very low in calories and extremely filling without adding excessive sodium or cholesterol to your diet.

Banana or Blueberry Pancakes

Blueberry Buttermilk Pancakes

Homemade pancakes are at the top of the favorite list in my family – and are definitely a comfort food for many people. In addition to one of the best-loved breakfast foods, they are wonderful for a quick and easy dinner.   

INGREDIENTS

  • 2 eggs
  • ¼ cup milk
  • ¾ teaspoon salt
  • 2 teaspoons baking powder
  • 1 T. sugar
  • 1¼ cups unbleached all-purpose flour.
  • 1 cup milk
  • ¼ teaspoon vanilla
  • 3 T. real butter (melted and cooled slightly)
  • ½ cup blueberries or 1 ripe banana (chopped)

DIRECTIONS

  1. Place all dry ingredients in medium mixing bowl.
  2. Use wire whisk to mix thoroughly, set aside.
  3. In another bowl, beat eggs with ¼ cup milk until light and fluffly.
  4. Pour egg mixture into dry ingredients and stir until blended.
  5. Add 1 cup milk and vanilla – whisk until smooth. (DO NOT overmix)
  6. Batter should be thin.
  7. Stir in the melted butter and add fruit.
  8. Let the batter rest for 5 minutes while preparing the griddle.
  9. Place griddle or heavy frying pan over high heat. (Test – when a few drops of water sprinkled on pan steam and dance around, it is ready.)
  10. Spray with butter-flavored PAM or coat with real butter (my preference).
  11. Immediately pour batter into the pan in ¼ cup increments to form pancakes (Use ½ cup if you prefer larger pancakes.)
  12. Allow the batter to set (bubbly on top); then, flip each one gently.
  13. Serve lightly sprinkled with powdered sugar or real maple syrup.

The warm fruit inside the pancakes makes them more nutritious and extra delicious. Bananas add sweetness to the batter; and blueberries give a nice fruity pop to the taste buds.

Try making extra batter without the fruit to save in the refrigerator for the coming week. When ready to use, thin down with milk, add the fruit and you are ready to cook.

You can also buy packaged batter mix, which makes the process even easier, but read labels carefully and choose a brand that has minimal or no additives.

Traditional Hearty Breakfast

The traditional recipes tend to be some of the best, so if you would like to try a simple farmer’s breakfast, this recipe is as quick, easy and wonderful.

INGREDIENTS

  • 2 extra large eggs
  • 4 strips bacon or 2 sausage patties
  • 2 slices 100% whole wheat toast
  • Real butter and favorite jam
  • 1 small apple or orange, sliced (or any fruit of choice)

DIRECTIONS

  1. Slice fruit and set on table.
  2. Place eggs in mixing bowl and whip with a fork until pale yellow (a little milk can be added if you like).
  3. Add salt and pepper to taste, set aside.
  4. Place the bacon or sausage into medium frying pan and cook until bacon is crisp or sausage is done through. Thin sausage slices will cook more quickly.
  5. Remove the bacon or sausage from the pan and place on a paper towel to drain.
  6. Place the meat on a cutting board and chop into small pieces and stir into the eggs.
  7. Drain the grease from the frying pan and return to heat.
  8. Pour egg/meat mixture into the hot pan, stirring frequently, until eggs are done (do not overcook). Remove from the heat.
  9. Serve with sliced fruit, lightly buttered 100% whole wheat toast and favorite jam.

You can also put the egg/meat mixture on the toast (sandwich style) to take with you, if time is short. Don’t forget to grab a piece of fruit, too.

Another alternative is to cook the meat, then – the eggs (over easy, sunny-side up, or scrambled) and serve with the toast and fruit.

Easy, Peasy, Healthy French Toast

This version of French toast is easy to make, good for you, and absolutely yummy – a great way to start the day.

INGREDIENTS

  • 2 extra large eggs
  • 2 T. milk
  • Dollop of honey
  • 1/8 teaspoon vanilla
  • Dash of salt
  • 2 slices hearty whole-grain bread

DIRECTIONS

  1. Set griddle or frying pan on the stove over medium heat.
  2. Whip all ingredients (except bread) together until thoroughly mixed.
  3. Place one slice bread in the egg mixture and pierce with a fork to help soak up the egg.
  4. Flip it over to allow 2nd side to soak up the egg.
  5. Quickly coat the frying pan with a little real butter (or spray with butter-flavored PAM and place soaked bread into pan.
  6. Immediately repeat this procedure with the 2nd slice of bread and place in the pan.
  7. Cook both slices for ~ 2 minutes on each side or until lightly browned and slightly puffed.
  8. Remove slices from the pan – add a little butter and sprinkle lightly with powdered sugar – or real maple syrup. Sooooo tasty!
  9. Enjoy a side dish of fresh strawberries, blueberries, or half a cantaloupe.

Join us tomorrow for some great smoothie recipes and oatmeal cups – for those days when there is a serious time crunch. 

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Veggie Omelet: Photo Credit: Broccoli & Spinach Omelet 03.08.08 via photopin (license)

Delicious Healthy Holiday Books and Recipes

Delicious Healthy Holiday Meals 

Most of us love the holidays and the scrumptiously delicious foods that are available in abundance throughout November and December. At the same time many of us worry a little (or a lot) about over eating and eating too many rich foods that we should probably not be eating (at least not in large quantities). How do we deal with that cognitive dissonance (conflicting beliefs/behaviors)? It is tough, but it can be done.

To help myself and all of you, I have put together a list of books, videos, and recipes. Hopefully, it will help all of us get through the holidays with less mental conflict and guilt and at the same time let us enjoy the holidays in a deliciously healthy way – without gaining extra pounds. ENJOY!

Books

Naughty Holiday Recipes Made Healthy! [Kindle Edition] ~ Dr. Kristen Harvey.

Everyone loves the holidays but they don’t love the imminent weight gain that seems to happen. But this year the weight gain does not have to happen. Pick up this quick 48-page Kindle eBook and you can still cook delicious, decadent tasting holiday recipes just a healthier version of them.

Healthy Holidays (Spiral-bound) ~ Chef Heather Haxo Phillips.

In this 48-page spiral bound book you will find out how you can still enjoy delicious holiday meals without packing on the pounds. It may only be 48 pages, but it’s packed full of savory recipes for holiday drinks, appetizers, entrees and more.

The Healthy Holiday Cookbook: Quick, Easy, Tasty and Affordable Recipes for Christmas, Thanksgiving and Other Celebrations [Kindle Edition] ~ Jessica King.

This book is broken down into eight different chapters – New Year Delights, Sweetheart Valentine’s Day Recipes, Scary Tasty Halloween, Eating too Much for Thanksgiving, A Taste of the Holidays, Hannukah, Other Holiday Treats and Conclusion. With the different chapters to choose from you’re sure to find some tasty recipes for the Holidays. And better yet, they’re healthy recipes!.

Healthy Holiday Guide: 7 Tips to Stay Healthy and Skip the Weight Gain ~ Kim Hiatt.

If you are looking for quick, easy, and healthy holiday recipes, pick up this 94-page book. The author provides seven simple to follow tips that will help you keep the weight gain, this holiday season, away.

25 Holiday Gluten-free Recipes Home-made Delicious and healthy ~ Carolyn DeLong.

This holiday season if you’re eating gluten-free (or have family/friends who are) and wanting to avoid the inevitable holiday weight gain, this book is for you. You’ll find sweet and savory recipes such as Garlic Mashed Potatoes, Turkey Dinner, Gingerbread Cookies and many more.

Have Yourself a Healthy Little Holiday [Kindle Edition] ~ Rogene A. Robbins.

With over 20 recipes to choose from, there’s something so savory and delicious about these recipes that your family and friends won’t even know they are healthy. You won’t find just recipes in this 70-page Kindle book either. The author says that holidays aren’t just about food so it’s not surprising that one section of the book is devoted to and titled that – “Making the Holidays about More than Food”.

Healthy n’ Wholesome – Holiday Favorites Cookbook: Awesome Healthy Cookbook for Beginners ~ Healthy n’ Wholesome.

Now you can eat healthy during the holidays too. And just because you’re eating healthy doesn’t mean you have to skimp on taste. Grab this book and you’ll find mouth watering holiday recipes so quick and easy that even a beginner can prepare them. From recipes like Sweet Potato Pie, Collard Greens, Fruit Cake, Eggnog and more, you’re sure to find something that will suit even the pickiest eater.

Delicious Holiday Recipes: Cook Fast, Eat Healthy Even On A Tight Budget ~ Kelly Klein.

This cookbook offers 98 pages of easy, healthy and budget-friendly holiday recipes. What more could you ask for? From Cheese-Stuffed Potatoes to Turkey Patties to Orange Gelatin Salad and Sugar Cookies, you’ll have several mouth-watering recipes to choose from.

Your Healthy Holidays Mini-Cookbook 2013 (Holiday Entertaining) [Kindle Edition] ~ Sorcha MacMurrough, Shanna Murchison & Evelyn Trimborn.

This is exactly what it says it is – a mini cookbook but your family and friends will thank you for picking up a copy of it when you tantalize their taste buds with mouth-watering goodness such as roast pork with cranberry glaze, broccoli with lemon butter sauce, low-fat peanut butter cookies, and more.

Delicious Healthy Holiday Recipes and Videos

Main Dishes

Shrimp Cocktail - Image by Bryan Thatcher
Image by Bryan Thatcher

Shrimp Cocktail

Pork Medallions & Cherry Sauce

Christmas Salad With Pancetta, Chanterelles And Pine Nuts

Ginger Glazed Duck

Honey-Glazed Ham

Braised Lamb Shanks - Image by Albert Lynn
Image by Albert Lynn

Braised Lamb Shanks

Christmas Turkey

Crab Eggs Benedict

Filet Mignon

Easy Roasted Pork Tenderloin

Christmas Roast Lamb Rosemary & Garlic

 

Side Dishes

Brussels Sprouts with Prosciutto 

Roasted Cauliflower with Olive Oil & Salt Roasted Cauliflower with Olive Oil and Salt

Glazed Butternut Squash 

Green Beans with Pearl Onions

Roasted Butternut Squash With Brown Sugar

Roasted Garlic Mashed Potatoes

Winter Fruit Salad

Green Bean Almondine Recipe

Roasted Garlic and Cayenne Kale Chips

 

Desserts

White Chocolate Krispies 

Chocolate-Dipped Almond Meringues 

Eggless Chocolate Cheesecake 

Pumpkin Ice Cream with Ginger Cake
Image by Dave Beckett

Pumpkin, Ginger And Nutmeg Ice Cream 

Iced Gingerbread Cookies

Peppermint Brownie Truffles-Fast & Easy

No-Cook Cranberry Oatmeal Bars

Cranberry Upside-Down Cake

November Apple Kuchen

Image by clkohan
Image by clkohan

Iced Sugar Cookies 

Grilled Fish with Mango Salsa Recipe

Grilled Fish with Mango Salsa
Image © Olga Lyubkin – Fotolia.com

[typography font=”Myriad Pro” size=”24″ size_format=”px” color=”#db2525″]Grilled Fish with Mango Salsa Recipe[/typography]

Grilled Fish with Mango Salsa recipe is made from nature’s combination of fish from the sea and fresh mangoes, which grow everywhere in Mexico’s coastal areas that border on the tropical parts of the country. This is an incredibly easy and delicious recipe that works as well for entertaining as it does for a delightful family dinner.

INGREDIENTS

The Fish

  • 4 red snapper filets or swordfish steaks (6 ounces each)
  • Salt to taste
  • 1 avocado, sliced into thin wedges
  • 2 limes cut in quarters

The Sauce

  • ½ cube butter
  • 1 teaspoon fresh-squeezed lime juice
  • 1 teaspoon fresh-squeezed orange juice
  • 1 teaspoon juice from canned chipotles in adobo
  • ½ cup diced mango (Dice over a dish so you can save the juice that results from the dicing).
  • Salt to taste

DIRECTIONS

  1. Salt the filets and either broil or grill until just cooked through (DO NOT OVERCOOK).
  2. Make the sauce – This can be done while the fillets are cooking
  3. Melt the butter in a small saucepan, add remaining ingredients and simmer for one minute.
  4. Place each filet on a plate, spread the mango sauce over the filets, and top with avocado slices and lime wedges.
  5. Serve immediately with steamed Basmati rice and a bright green vegetable. .

Servings: 4



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