Make Healthy Meals

3 pound of mashed potatoes
1 tsp salt
1 tsp pepper
2 tsp garlic powder
2 cups cheese (your favorite will do)
1 pie crust for the bottom only
1 package of frozen broccoli drained and dried a little

Bake the pie crust for 10 mins in a 425-degree oven

Mix the potatoes, salt, pepper, garlic powder, and 1 1/2 cup of cheese
together until well mixed. Fold in the broccoli put in the pie crust and top with the remaining cheese. Bake for 20 mins at 350 until the cheese is melted and golden brown.

500 grams okra
1 teaspoon cumin seeds
1 teaspoon fenugreek seeds
1 cup grated coconut
Coriander leaves
Salt (to taste)
Sugar (to taste)

1) Chop up the okra into 2 to 3 pieces.

2) Heat cup of vegetable oil.

3) Add the fenugreek seeds and cumin seeds.

4) Cook the ingredients over low heat. When you start to hear the seeds crackle, add the chopped okra and grated coconut.

5) Next, add salt and a pinch of sugar.

6) Make sure to sprinkle a few drops of water from time to time.

7) When the okra becomes soft, add in the chopped coriander leaves.

2 cups freshly grated creamed corn
1 tsp. baking powder
2 lightly beaten eggs
1 tsp. salt
4 heaping tbsp. all-purpose flour
Ground pepper to taste

Combine all ingredients in one bowl and stir well. Lightly grease a non-stick skillet and drop the batter on the pan, in generous tablespoons. These cook like pancakes. Cook approximately one minute on each side, and should be turned when they are lightly browned. Serve with chili, soup, or barbecue.

1 acorn squash
2 to 3 apples
1/4 cup brown sugar
1 pat margarine
Dash nutmeg
Dash salt (optional)

1) Slice the acorn squash in half. Scrape out the seeds and the strings.

2) Place the squash face down in a casserole pan filled with 1/2 inch of water.

3) Sit the pan in a 350-degree oven for about 10-15 minutes.

4) While the squash is steaming, peel and slice the apples.

5) Mix in the brown sugar.

6) Take the squash out of the oven, placing face up, and fill the cavities with the apple mixture.

7) Add a pat of margarine to each half and top with a shake or two of nutmeg.

Cover very lightly with foil.

9) Bake the dish until the apples and squash are soft and cooked. This takes approximately another 1/2 hour.

8 ounces of Mediterranean style vegetables, prepared
Olive oil
Salt and pepper
4 ounces of dry couscous
Approximately 2 ounces of feta cheese
Approximately 2 ounces of pitted, sliced black olives

Place a selection of prepared Mediterranean vegetables such as eggplant, zucchini, red onion, and peppers in a baking tray and top with a little olive oil. Youll need approximately 8 ounces of chopped vegetables.

Preheat oven to 350F. Bake vegetables for approximately 15 to 20 minutes.

Meanwhile cook 4 ounces of couscous according to package instructions but replace the water with the same amount of vegetable broth for more flavor. Fluff couscous with fork and add 1 tablespoon of olive oil and a little bit of salt and pepper to taste. Mix through.

Serve couscous topped with Mediterranean vegetables and a sprinkle of chopped feta cheese and olives.

Sweet potatoes are packed with vitamins and is a great skin food. Garlic has strong antioxidant vitamins and gives this mash a rich flavor.

4 large sweet potatoes, scrubbed, peeled and cubed
3 tablespoons unsalted real butter
3 garlic cloves, peeled and crushed
Salt and black pepper to taste

Place the sweet potatoes in a large pan of salted boiling water. Cook for approximately 15 minutes or until tender. Drain and set aside. Melt the butter in a saucepan and saut the garlic over low heat for about 1 to 2 minutes. Stir often and dont let the garlic burn as it will taste very bitter.

Now pour the garlic butter over the sweet potatoes, season with salt and pepper and mash until creamy. Serve immediately.

Note: if the mash is too thick, add a little vegetable broth or warm milk to make a creamier texture.

This makes a simple and delicious side dish with a twist.

3 cups of fine green beans
1 teaspoon sesame oil
1 tablespoon extra-virgin olive oil
2 garlic cloves, peeled and crushed
1 inch piece of fresh root ginger, grated or finely sliced
2 tablespoons soy sauce

Steam the beans for approximately 5 minutes until slightly tender.

In a separate pan heat the olive and sesame oils. Add the garlic and saut over low heat for approximately 1 to 2 minutes taking care not to burn. Mix in the ginger and soy sauce and cook for a further 2 minutes, stirring continuously. Pour the ginger mixture over the green beans and serve immediately.

8 ounces of risotto Arborio rice
5 ounces frozen peas
2 tablespoons olive oil
4 spring onions, finely sliced
12 asparagus tips
5 cups vegetable broth
4 ounces chopped mushrooms
2 tablespoons mascarpone cheese

Heat the oil in a large non-stick pan. Add the spring onions and sauté lightly for approximately 2 minutes. Now add the rice and mix well until the rice is fully coated with the oil. Add the asparagus tips, peas and 1 cup of stock. Mix well. Keep stirring over medium heat until almost all the liquid is absorbed, then add an additional cup of stock. Keep repeating this process until the risotto is tender and cooked through. You may need a little additional stock.

Add the mushrooms 1 minute before removing from heat. Remove from heat and stir in the mascarpone cheese and serve immediately.

1 tablespoon butter
2 tbsp olive oil
1 pound fresh asparagus spears, trimmed
3/4 cup grated Parmesan cheese
2 cloves minced garlic
salt and pepper to taste

Combine oil and butter in frying pan. Saute garlic briefly before adding asparagus. Cook for 4-6 minutes, removing from heat before the asparagus becomes soggy.

Remove from pan and sprinkle with cheese, salt and pepper.

Editor’s Note:

Feta works well also. If you really want to control the fat, use cooking spray and a baking dish. Fresh Parmesan is by far better!

Technorati Tags: asparagus, parmesan

1 tablespoon olive oil
2 cloves garlic, minced
1 (10 ounce) bag baby spinach leaves
kosher salt and freshly ground pepper to taste
crushed red pepper flakes to taste

Heat olive oil in a skillet. Saute garlic for a couple minutes. Add spinach, salt, pepper and crushed red pepper. Stir over heat for a few minutes, until leaves are wilted.