Tag Archives: healthy cooking

Gazpacho- Our Family Recipe

  • 3 cups tomato juice
  • 2 tablespoons Olive oil or vegetable oil
  • 3 large tomatoes, peeled and seeded
  • 1 cucumber, peeled and seeded
  • 1 small onion (Vidalia or sweet onion preferred)- cut up
  • 1 small green pepper, cut up
  • 1 ear fresh corn- cut off the stalk, strings removed
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 3/4 natural sea or kosher salt
  • 1/2 teaspoon Tabasco sauce
  • 1/3 cup ground whole wheat bread crumbs
  • 3 tablespoons balsamic vinegar

In a covered blender at high speed, blend all the ingredients (minus the bread crumbs) in batches, so not to overfill your blender vessel (I personally like a bit of chunk in my gazpacho so I pull out 1/2 cup medium chunked cucumber, green pepper, corn and add after it has been blended. If you like your soup smooth, skip this step) until blended. Put into a large bowl. Fold bread crumbs into the soup, cover and chill.

Because this is a homemade recipe I don’t have a calorie breakdown, but I think a 1 cup serving is probably around 140 calories, its mostly vegetables and is a seasonal part of healthy eating!

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Easy Pork Chop Recipe

Guest blogger, Trisha DeHall, shares this delicious (and easy!) recipe for pork chops.

Lean cuts of pork are high in protein and low in fat. Add a side of veggies and you’ve got a clean meal that delivers all the right nutrients without waist-expanding carbs. Servings: 4

Here’s what you need… Continue reading

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Making the Right Choices at the Grocery Store

Making the right choices when navigating the grocery store aisles can be a challenge.  You need to provide yourself with knowledge and a plan to achieve the most nutritional purchases. Continue reading

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Cooking at Home Can Positively Impact Your Weight & Health

Finding the time to cook healthy foods can be challenging too many in our busy society. But cooking doesn’t have to be time consuming, intimidating, or expensive. Have some of these basic healthy staples in your pantry and you can whip together an energizing meal that is low in salt and high in nutrition.

My top choices are:

1. Boxed chopped tomatoes- (boxed is often better than canned variety. If you choose canned, look for PBA free, organic choices).

2. Whole wheat or wheat blended pasta

3. Beans (PBA free is using canned, rinse well and soak throwing out soaking water if you use dried)

4. Frozen mixed vegetables (especially broccoli, edamame, cubed carrots)

5. Egg substitute/egg whites or whole eggs

6. Boneless, skinless chicken breast

7. Old-fashioned oatmeal (breakfast or breading for chicken strips and fish)

8. Frozen fruit (can flash freeze your own at this time of year)

9. Brown rice

10. Quinoa, faro

11. Frozen shrimp

12. Low-fat, low-salt chicken stock (I use large carton, organic brands)

Some easy, go-to recipes to try are:

  • Hearty vegetable soup
  • Vegetable, chicken or shrimp pasta (fill with veggies, add spinach, and other veggies to build up the density of the dish which controls the total calories
  • Veggie wrap filled with veggies, and chicken. Add fat-free feta or low-fat Mexican cheese and low-salt salsa
  • Stir fry veggies and protein with brown rice, quinoa with low-salt soy sauce.
  • Tomato soup with veggies made with low-salt chicken stock
  • Fruit smoothie with frozen fruit, low-sugar o.j., vanilla protein powder and 0% Greek yogurt
  • Oatmeal crusted chicken
  • Frittata- make a dinner meal by adding more savory ingredients such as broccoli, chicken breast or shrimp, onions, tomato bits, mushrooms, spices, fresh herbs and 1 cup egg substitute. Frittata’s can work for brunch by leaving out the chicken

 

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Are You Sure You Want to Drink That?

Soda pop and designer coffee drinks can add high calorie totals to your daily caloric intake with no health-benefits to you.

The March issue of Oxygen magazine quotes the statistic that there is a 135% increase in calories consumed from soft drinks from 1977 to 2001. An equally disturbing fact is that milk consumption has decreased by 38 percent. The long-term consequence from this fact will be increased belly fat from the soda, and an increase in issues regarding bone health in future generations from a lack of calcium. Continue reading

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