Make Healthy Meals

Perhaps your only memory of spinach comes from watching Popeye as a young child, or worse, you remember being forced to eat spinach that’s been broiled within an inch of its life and retains only an unpleasant texture and a bitter taste. Too many people have a negative view about spinach, when in fact, besides being rich in iron and vitamins, this vegetable can be quite tasty. When you go to purchase your first bundle of spinach as an adult, take some time to really look around for some tasty meal ideas when it comes to spinach.

A lot of people think that salads are boring, but the truth is, salad is only as boring as you let it be. While some people can happily eat raw spinach alone, other people adore the taste of spinach mixed with romaine. In any case, excise iceberg lettuce from your diet, because it has the nutritional value of green water!

Mix your spinach greens with walnuts, sweet bell peppers and mushrooms, which will make for a wonderful appetizer or light meal. Spinach doesn’t really need a heavy dressing, so consider a balsamic or raspberry vinaigrette and think about adding some fresh, crisp apples to sweeten the whole salad.

A spinach omelet can use the richness of cheese and eggs to bring out the distinctive taste of this vegetable without letting it become overwhelming. Use a white cheese like Parmesan to complement the taste and don’t go light! This is a fairly healthy dish and it can be a great way to start a day off or end it. While pregnant women or people with weakened immune systems should be cautious about using undercooked eggs, this recipe is quite good when the egg base stays fairly soft. Play with the spices as well; you may or may not know that spinach is greatly enhanced with nutmeg, which complements the taste quite nicely.

Another great recipe that comes from India involves spinach being used as a fun side dish, along with some seasoned potatoes. You start by frying ginger, garlic and various spices for about a minute before you add vegetable stock and coarsely diced potatoes. Then you cover and cook on low heat for about forty minutes, after which, you add the spinach and stir well. After the entire dish has simmered for another five minutes or so, it is ready to eat. This side dish is popular everywhere, and you’ll find that if you’re in the mood for spicy or mild, you can adjust it at need.

If you are looking forward to eating a little better, why not start with spinach? While you might have bad memories of it from childhood, there’s no reason to let those memories stand between you and some wonderfully cooked and seasoned meals.

Whether you are looking to trim a few inches from your waist or you are hoping to find some tasty recipes to introduce to your friends and family, you can find exactly what you are looking for in cauliflower. This rather homely little vegetable has a great deal to recommend it on the nutrition front, and it surprises many people when they learn how tasty it can be while still being quite good for you. Taking some time to learn about the health benefits that you can get from this veggie as well some great ways to prepare it can revolutionize your culinary world.

Like other vegetables, cauliflower is a great source of fiber. This allows it to have a beneficial impact on colon health and colon cancer. There has even been research done lately that points to it, along with other cruciferous vegetables like Brussels sprouts and cabbage, being helpful in the fight against breast cancer. You’ll also find that cauliflower is a rich source of the B vitamin, which is excellent when it comes to cell growth and replication, something that is essential for expecting mothers and people who are recovering from illness.

In addition to this, you’ll find that cauliflower contains allicin, a chemical that improves the health of your heart and reduces the chance of stroke. Cauliflower also contains selenium, which helps strengthen your immune system. Essentially, cauliflower is a great way to maintain your health and to strengthen it at the same time.

When you are looking to eat cauliflower, you’ll find that it doesn’t take much at all to make this dish palatable. Try cutting the florets down to one-inch pieces and tossing them with olive oil, salt and pepper. Then roast the in a cooking pan at 400 degrees for around 20 minutes and you’ll find that the cauliflower that comes out is quite soft, slightly sweet, and mildly caramelized. This basic recipe can be adjusted to your taste, and you’ll find that you can get lots of different effects by using different spices and seasonings.

You’ll also find that there are many recommendations towards mashing cauliflower like potatoes. Start by steaming the cauliflowers and then mashing them, preferably using an immersion blender. You’ll find that by adding just a little bit of salt and butter to this dish, it be quite tasty. Though the taste is not much like potatoes, the texture is inordinately pleasing.

Getting to know cauliflowers can be the best culinary decision you make all year, so take a look to see what this white vegetable can do for you.

Whether you are looking to add a tasty treat to your table, or you are simply looking for an economical way to eat more healthily, one of the best things that you can do for yourself is to start looking into what cabbage can do for you. Cabbage is a great source of vitamin C and while many people believe its only use is as a filler or shredded up into coleslaw, cabbage is actually quite versatile when it comes to making into an addition for your dinner table.

One of the most interesting and exotic ways to eat cabbage is to pickle it. Pickling cabbage has a long and interesting history that ranges from Europe to Asia; in Germany, for instance, the ubiquitous sauerkraut is based in cabbage, and in Korea, the deliciously spicy kimchee is made mostly of cabbage. Pickling cabbage is a surprisingly easy art. You shred the cabbage into a jar, cover it with water and salt and let it sit in a warm place until it ferments. This is the basic method that is used across the world, and you can essentially use it as a template for your own recipe. You can throw in vinegar to give the cabbage some bite, as well as pepper, ginger, garlic or chilies.

Boiled cabbage is a great addition to soups and stews, and the process of boiling will tend to make the leaves soft and tender as well as release the sugars, creating a signature aroma. This is a great side dish to serve with more substantial fare, particularly ground beef and or rice. You’ll find that cabbage in general is also a great source of dietary fiber and has been used to regulate intestinal problem in the past. Similarly, cabbage is also often used to treat inflammations, due to the fact that it contains a high amount of glutamine.

Cabbage is often used a method to give texture and solvency to other dishes, essentially acting as a filler that will soak up the sauces and tastes around it. Consider adding cabbage to your next stir fry. Throw in the meat first and then toss in the cabbage and other vegetables to cook until they are tender. Similarly, you’ll find that cooked cabbage can make a great wrapper for various types of rolls, and that cabbage rolls are a great way to introduce some fiber into your family’s diet.

There are lots of reasons to use cabbage in your cooking, so find the one that works for you today!

Asparagus is one of the most healthy plants that people routinely eat, and whether you are trying to burn weight, build strength or simply eat in a more healthy fashion, you’ll find that by simply adding asparagus to your recipes that you can do yourself a world of good. While some people like to add asparagus on as a side dish, it can easily be seen that with a little bit of effort and research that you can do a great deal to make this appetizing vegetable an excellent main course on your dinner table.

In as far as fruits and vegetables go, asparagus is extremely good for you. A ten ounce serving of asparagus is not only low in calories, but will also provide you with a variety of vitamins and minerals that you might be missing. You’ll find that it is an excellent source zinc, calcium, manganese and copper. It is also an excellent source of folic acid, making it an extremely desirable food for pregnant women or people who need to maintain their health.

It is also interesting to note that studies have been done that link asparagus to anticarcinogens and consumption of the vegetable itself will help prevent tumors and cancers in lab animals. You’ll also notice that asparagus’s short shelf life will let you know in no uncertain terms when it is no longer rich in nutrients. Soft stems and wet, slimy tips will tell you that the asparagus is on the way out and should be composted.

Asparagus can be cooked in a number of ways, so whether you get it fresh in bunches or pickled to a yellowy paleness, there are options for the pickiest eaters in your family.

If you have a love of dairy, consider making a cream of asparagus soup. Asparagus has a wonderfully mild flavor that goes quite well with cheeses and creams, and when cooked in soup, the asparagus itself will become deliciously tender while still maintaining some of its crispness. You’ll find that the addition of nuts like crushed walnuts or cashews to it will also help add to the texture. You’ll also find that simply steaming the spears and drizzling the sauce of your choice over them, you’ll able to make a terrific light lunch or dinner. As stated before, a creamy white sauce goes quite well, as does something more sweet or savory, like teriyaki sauce.

Take some time to learn about this pleasant and powerful vegetable and see what it can do for you!

If you’re old enough to read this article, you know how important it is to maintain a low fat diet in order to stay healthy. In this day and age of fast food and convenience, it isn’t always easy to find and eat foods that are low in fat. However, you don’t have to sacrifice eating out while maintaining a low fat diet. Below are a few tips and reminders that are easy to remember and use when eating out.

* Instead of going for the burger and greasy fries, order a salad or go for the salad bar. Be sure to use oil and vinegar or a viniagrette instead of the creamy dressings.

* If you must have a burger and fries, order a kid’s meal. There is enough food for you and it will satisfy the craving.

* Most restaurants promote one popular diet or another, so choose those meals over regular menu items. They are usually better portioned and lower in fat, and you won’t feel overly stuffed when you’re finished with your meal.

* Split a meal with a friend or your spouse. Restaurants are famous for piling on the food. Often there’s enough food for 3 people, so splitting a meal not only helps lower your fat intake, it also saves money – a double bonus!

* Instead of fries or a baked potato, order veggies or even beans.

* Choose lower fat meats for your entree; order chicken instead of steak, fish instead of chicken and so on.

* Instead of breaded chicken or fish go for grilled. It not only tastes better, it is better for you!

* Drink lots of water before your meal. It will help you feel fuller faster, helping you eat less.

* Eat only half of your meal and take the rest home for another meal another day. Two meals for the price of one!

* Order off the lighter lunch menu instead of the heftier dinner menu when possible.

* Make a meal out of a healthy appetizer. Appetizers are usually a great portion size for a meal, and try to choose foods that aren’t fried.

* Check the restaurants website for nutrition information on your favorite dishes before you head out. This will help you make better choices when you’re ready to order.

Eating low fat doesn’t mean you have to sacrifice fun and going out with your family or friends. By arming yourself with these tips before you head out to your favorite restaurant, you can enjoy good times and eat healthy.

If you’re like me, when you hear the term “low fat cooking” you think “bland, boring, no flavor or too much work”. Well low fat cooking doesn’t have to be any of those things! Low fat cooking can be fun, flavorful and very easily done. With these 5 easy tips below, you’ll be cooking in no time – low fat cooking that is!

Tip number one: choose low fat meats.

Meat contains the highest content of fat over other foods. However, there are ways to cut the amount of fat from meat. I love red meat over poultry or pork. I am a steak eater and hamburger lover hands down. Put a nice juicy steak and a juicy chicken breast in front of me, and I’ll always choose the steak.

However, I know that red meat is not as healthy so I do try to choose chicken more often. Also, I buy red meat with a lower fat content; 90/10 hamburger and lower fat beef choices. You can also substitute turkey burger for regular hamburger; virtually no taste difference but a heck of a lot lower in fat.

Tip number two: EVOO (aka extra virgin olive oil).

I use EVOO almost every time a recipe calls for vegetable oil or some other type of cooking oil. EVOO is considered a “healthy” oil. It is actually good for you and contains the Omega 3 amino-acids your body requires. I use it for all my baking and cooking needs and find no difference in taste.

Tip number three: Lower fat substitutions.

There is almost always a great substitute for high fat ingredients. For instance, when a recipe calls for shortening, lard or bacon grease, use olive, safflower, corn, sunflower, canola or soybean oil instead. Another no brainer substitute for creamy salad dressing is oil and vinegar, lemon juice or reduced-calorie dressing. Whenever you need to “grease” a pan for baking or sauteing, use non-stick cooking spray. Instead of mayonnaise, switch it up with sour cream or plain yogurt. Low fat or fat free are even better choices and your food won’t taste like “diet”.

Tip number four: veggies, veggies and more veggies.

Vegetables are nature’s healthy treat. Instead of the usual protein, starch and one veggie for your 3 course meal, try one protein and 2 or even three different vegetables. We grilled steak and sliced red, yellow and orange bell peppers. Served with corn on the cob and some sauteed onions, it was the best tasting meal we had all summer, not to mention how pretty it was. And oh so filling. I think all the flavors were so satisfying we didn’t need potatoes or pasta to make it feel complete.

Tip number five: cut out the pre-packaged meals.

As healthy as they claim to be, pre-packaged foods usually contain a lot more salt and other preservatives that give them a long shelf life. I think that if a food has a long shelf life, it also has a long “body” life; in other words, it will stick to your hips, butt, thighs and waist for a really long time.

One great tip that I’ve learned over the years that will not only save inches on waistline, it will also save money in your pocket is to stick to the outer walls of the grocery store. There you will find healthier choices like produce, whole dairy products and even the healthier meats.

Summer’s here, and that means that many children will be at home with more time for snacking. While many would love a cabinet filled with sweet treats for snacks, it’s much better if you can get them into the habit of healthy snacks.

Now how are you going to do that?

The first step is simple to say, harder to put into practice. Simply start buying healthier treats and leave the junk in the store.

For most people it’s not quite that simple. But once you can manage it, it really does become simpler to eat healthier snacks or to give them to children. There’s nothing else available in the house.

So what are the kids supposed to snack on?

You can switch them from chips to baked crackers or pretzels. These can still have some interesting flavors, but be better for you.

Some other ideas take more preparation.

Chop up fruit into a fruit salad, for example. If it will encourage people to eat it, add some yogurt or even whipped cream (if that’s what it takes). Certainly much healthier, yet often a very welcome snack.

My children also love frozen berries. They’re significantly cheaper than the fresh ones, and the ones I buy at Costco cost less per ounce than those sugary fruit snacks. Yet the kids prefer the berries.

You can also chop up some vegetables. Pay attention to the ones people in your family will actually eat. Don’t be afraid to include some salad dressing or hummus as a dipping sauce.

If you have a yard you can even consider growing some good snacking food. Even if you don’t have one, cherry tomatoes or other small varieties of tomato don’t require a lot of space to grow, yet many children love them as snacks. They can be eaten right off the vine.

If you have a bit more space and a bit more time a fruit tree works well also. The house I grew up in had a plum tree in the back yard. Those were a favorite snack. The ones right off the tree were so much better than the ones that had gone into the fridge.

Frozen treats are always a big hit. A fruit smoothie is one fairly simple idea. Throw frozen fruit, apple juice and some honey into the blender. You decide the exact mix. A banana often goes well in there also, or even a carrot.

You can also freeze yogurt into popsicles. Get a fairly healthy type; many varieties have significant amounts of sugar added.

Nuts are also a pretty healthy snack. They have a lot of fat, but it’s generally of healthier types. A nice trail mix can be a lot of fun.

As everyone gets used to snacking healthier, it no longer feels like deprivation to leave out the less healthy foods. You may deal with some grumbling or even feel like complaining yourself at first, but as everyone gets used to the routine and finds their own favorites it should get easier.

If you haven’t done a lot of cooking in your life, it can seem pretty intimidating. Many recipes look really complicated. And of course we’ve all had to taste the results of cooking disasters. Why subject yourself to that?

One of the best reasons to learn to cook is that it gives you more control over what you’re eating. It’s also cheaper and generally healthier than eating out. How healthy depends on what you’re making, but at least you have the control if that’s what you want.

Fortunately some foods are very, very easy to make.

Pasta

Pasta in general is very easy to make. Fill a pot about half full of water. Put it on the stove and turn the burner on. When the water boils, add some pasta. You’ll need to guess at how much you need for the number of people eating and the size of your pot.

The pasta is done when it is tender. When I worked at an Italian restaurant, the chefs would check to see if the spaghetti was done by throwing individual pieces it at the wall. You don’t have to do that. Use a spoon or fork to retrieve a piece from the water when it starts to look about right (about 10-15 minutes in), and blow on it to cool it before tasting. If it’s not crunchy, it’s done.

You can finish this off with a jar of your favorite sauce.

Frozen Vegetables

Fresh vegetables are wonderful, but if you’re just getting started, practicing on the frozen ones can be easier. And all you really need to cook them is the microwave.

Put the vegetables in a microwave-safe container. That’s plastic or glass, in case you’re that far inexperienced, although I think most people can microwave now. Add just a touch of water and cover lightly. A plastic lid, plastic wrap or paper towel will do the job.

Cook time depends on quantity. When in doubt, remember that you can add to the cook time as needed. The water will help to steam the vegetables.

As you get comfortable with frozen veggies, you can give fresh ones a try. Chop them up first, and just add a little water for steaming. As you get more comfortable you can use olive oil or your favorite spices to make things a little more interesting. Garlic and lemon juice work well for many people.

A key thing to remember is that overcooked vegetables taste awful! Most are best if they are still just a touch crunchy. If there’s a vegetable you’ve always hated, it could well be that you’ve only ever had it overcooked. This is particularly true of vegetables such as broccoli which many people seem to overcook. It’s an entirely different taste if cooked for a shorter time.

Stir Fry

It doesn’t take long at all to master a basic stir fry. You chop up your meat and vegetables and cook until done in a frying pan with some olive oil, soy sauce and a bit of sugar to counteract the saltiness of the soy sauce. Add other spices and flavors to suit your taste. Use a spatula to keep stirring the food around until it’s all cooked.

Probably the only key thing I would add is that you will slowly learn which vegetables need to be in there the entire time, and which need much less cooking. Carrots, for example, take longer than zucchini to become tender.

Find Recipes You Want to Try

The big thing to remember about cooking is that you’re following directions. Start out just doing that with simple recipes you find, and work your way to whatever complexity you desire. As you get comfortable you can learn to play with the recipes a little and figure out what you can switch around for the flavors you prefer. Cooking can be a great way to express your creativity once you get comfortable with it.

For many people lunch is one of the great challenges of healthy eating. The healthy options that are easy enough to bring to school or work just get to be so routine. Fast food and eating out quickly becomes more appealing.

Lunch doesn’t have to be just sandwiches, salads and wraps, however. You can get more creative about it.

The first thing to consider is whether or not you will have access to a refrigerator and microwave. Both of these really open up the possibilities. You can keep many foods cold enough with a well insulated lunch box and ice pack, but there aren’t good substitutes generally available for reheating food safely.

If you’re able to keep your food cold and reheat it, you can bring just about anything you want for lunch. Despite how many people feel about leftovers, they really can be a great option. If you freeze a wide range of them you don’t even need to limit yourself to the previous night’s dinner, which can help with the boredom factor.

But let’s say you’re pretty well limited to cold lunches. No facilities to reheat food for one reason or another. What then?

You don’t need to limit yourself to your standard foods. You can dress up even basic sandwiches to make them more interesting.

Try using pesto rather than mayonnaise, for example. You’ll get a much more interesting flavor out of it.

That’s kind of thing is the key. Don’t settle for plain flavors. Roast a pepper and add it to your sandwich. Add olives if you like them. Switch up the cheese. Buy better bread.

Salads can be improved similarly. Get something better than a plain head of lettuce. Try romaine, spinach, whatever suits you. Throw in artichoke hearts, kalamata olives, a touch of feta cheese or whatever appeals to you while keeping things fairly healthy.

You can even take some inspiration from those premade lunches kids like. Bring the ingredients to build a quick pizza on a tortilla. You may not be able to melt it all together, but you can roll it up and get a good meal. Don’t limit yourself to pepperoni and red sauce. Be creative.

The thing to remember is that you’re bored with your lunch because you haven’t decided to make it interesting. If you can work with a wider range of ingredients you can make your lunches healthy, simple and interesting. Build the habit and you’ll find out that it’s really not that hard.

A lot of people make convenience foods when they eat because that’s all they’re comfortable with. It seems to be the simplest thing to do. But all those convenience foods typically come with the price of added sodium and fat. They just aren’t as good for you as cooking for yourself.

If you don’t cook regularly, it sounds pretty intimidating. Lots of people think they can’t cook because they haven’t done much at all in the kitchen. But some basic ingredients work with most foods: Olive oil, lemon, garlic and pepper.

Salt can help too, of course, but you don’t want to overdo it. Most people get more than enough salt in their diets anyhow. And if you don’t like garlic, you probably aren’t going to use it.

I always say to use olive oil because it is one of the healthiest oils out there, and it has a very light flavor. It’s not going to overpower your meal.

Most vegetables you don’t even have to do that much, although the flavors really come out with a little seasoning. The quickest way to prepare any vegetable is to boil it until just tender. Do not boil into mush – that’s the mistake too many people make. Boiling too long ruins the flavor and much of the nutritional value.

But there’s much more you can do to a vegetable than just boil it.

They do well in the oven. Stir fried. Steamed. Grilled. Each method brings out a slightly different flavor, and if you drizzle a little olive oil on and sprinkle a little crushed garlic or pepper on, you have a nice, simple flavor.

You can do similar things with meats. The acid in the lemon juice can help to tenderize it just a touch, or you can mix up a marinade. My basic marinade is a mixture of olive oil, soy sauce, vinegar, sugar and whatever seasonings appeal. The beauty of it is that many cuts of meat love it if you leave them soaking in the marinade for hours, so you can cook when it’s convenient. Say… first thing in the morning before you head out to work.

Or if you want a very simple marinade, soak the meat in Italian salad dressing. Very simple and flavorful. Italian dressing goes very well with chicken.

Simple meals have an appeal all their own. It’s not just that you’re saving yourself a lot of stress trying to keep up with 4 pots on the stove top and another dish in the oven. Simple flavors can really work well together.