HealthyFoods4Change

Acorn Squash

2010-12-14T20:05:00.000-08:00

ACORN SQUASH
Hearty, Smart & Easy
Some foods just seem to be winter dishes like acorn squash.
This dish takes time but is certainly easy.

Ingredients:
(1) medium acorn squash (halved and seeded)
(1) tablespoon butter or a healthier choice
(1) tablespoon brown sugar

Directions:
Preheat oven to 350 degrees
Turn acorn squash upside down onto a cookie sheet. Bake in a 350 degree oven until it begins to soften, approximately 30 - 45 minutes. Remove squash from the oven and turn right side up so that the flesh is facing upwards. Place butter and brown sugar into the squash. Bake for another 30 - 45 minutes. Sprinkle some cinnamon on top before serving.

Start Eating Right!

2010-12-09T21:36:00.000-08:00

Seasoning Makes The Meal!

Stop using butter and start using spices that reduce blood sugars, and oil that provide healthy fats! This meal is simple and easy to make. I complimented this meal with a side dish of almonds and a nice glass of cabernet. Does it get any better?

The Spices Used:
Cinnamon on sweet potatoes
Marjoram, Oregano & Basil on my baked salmon
Lemon (squeezed on my asparagus and salmon)
Olive oil rubbed on my salmon

After doing some research on red wine I found that this wine actually lowers your blood sugar. Check it out and discover the benefits of red wine, spices and more. And don't forget you MUFA's at each meal. I had some almonds.

I Hate Brussels Sprouts!

2010-12-01T21:14:00.000-08:00

Its so hard to warm up to Brussels Sprouts!
Even as an adult I realize the nutritional value and how good they are for you. But I still have a hard time wanting them on my plate! Here is a simple way to prepare them without steaming or boiling them and pouring on the butter!

Roasted to perfection!

Ingredients:

(1) bunch of brussels sprouts (split) face up

(4) tbsp olive oil

(6) tbsp balsamic vinegar

Directions:
Simply place your medium sized brussels sprouts face up in a glass pan after tossing them in some olive oil. Then drizzle balsamic vinegar over them. Put them in a pre-heated oven (370 degrees) for 35 minutes. Serve hot with any great piece of fish or meat of your choice.

Holiday Salad With Color!

2010-12-01T20:34:00.000-08:00

Happy Holidays Everyone!

The strangest thing about this salad is the combination of ingredients. I love the creativity behind this salad and the colorful presentation it makes for a Holiday meal. This dish contains two (2) MUFA's (Pine nuts & Olive Oil).

Ingredients:
(2) limes
(1) jalapeno pepper
(4) ripe Fuyu persimmons
(1) pomegranate
(3) tbsp olive oil
1/2 cup of cilantro leaves
1/4 cup of toasted pine nuts

Directions:
Squeeze juice from limes into a large bowl, add jalapeno's and let stand for 2 minutes. Meanwhile, trim and discard top and bottoms from persimmons. Thinly slice persimmons. Toss persimmons, pomegranate seeds, pine nuts, olive oil and cilantro. Serve imediately!

Spaghetti without the Spaghetti!

2010-11-04T20:11:00.000-07:00

Our friend Robb Neale made spaghetti last night. He understands my passion and design for a healthy lifestyle. Imagine my surprise when he served mine on a bed of broccoli. What a wonderful combination of flavors. Don't limit your thinking when cooking a traditional dish. Explore and have fun "Healthifying" your standard recipes.

Robb's Spaghetti Sauce
Ingredients:
Whole stewed Tomatoes
Tomato sauce
Tomato paste
Yellow onion
Green bell pepper
Zucchini
Chopped garlic
Ground turkey

Spices:
Cinnamon
Oregano
Thyme
Cumin
Red Pepper Flakes
Chili Powder
Bay Leaves
Pepper & salt to taste

I don't have the exact measurements regarding Robb's recipe since its his special sauce but feel free to experiment and create your own soon.

Brussels Sprouts & Butternut Squash With Pomegranates

2010-10-30T21:48:00.000-07:00

Color is in this FALL!
Try this robust side dish for color, taste and texture.
Most people I know don't like Brussels Sprouts due to its sometimes bitter bite.

By combining this not so favorite vegetable with squash, pomegranates and Balsamic Vinegar, your taste buds will comes alive! It's a great dish to compliment chicken or fish.

Ingredients:
1 lb. Brussels Sprouts, cleaned and halved
2 cups Butternut Squash, peeled & cubed (buy pre-cut)
2 Shallots, sliced
3 Garlic Gloves
1 Pomegranate (Seeds only)
Balsamic Vinegar
Sea Salt & Pepper to taste

Directions:
Preheat oven to 450 degrees
Toss all ingredients along with some olive oil and place in a shallow 9" x 13" glass pan. Drizzle with Balsamic vinegar and bake for 40-45 minutes.

Pumpkin/Banana Bread

2010-10-19T22:19:00.000-07:00

The next several posts I've decided to introduce some pumpkin dishes to celebrate fall.

Is the pumpkin a fruit or vegetable?
The pumpkin is a member of the squash family, and, though its is treated like a vegetable, it is technically a fruit. The reason a pumpkin is a fruit is because it grows on a vine and contains seeds.

Pumpkins are antioxidant rich including beta carotene, potassium, zinc and is high in fiber.
Check out the benefits of Pumpkins.

Pumpkin Banana Bread

Ingredients:
3/4 cup whole wheat flour
1/2 cup unbleached flour
3/4 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp ground nutmeg
3 ripe bananas, mashed
1/2 cup pureed pumpkin
2 tbsp butter
1/2 cup light brown sugar
3/4 cup of Walnuts (MUFA's)
1 large egg white
1 large egg
1 tsp. vanilla extract

Preheat: oven to 325 degrees

Grease: 9"x 9" glass baking dish

Combine: In a medium bowl combine flour, baking soda, pumpkin spice,walnuts and salt with a wire whisk and set aside.

Combine: In a large bowl combine butter and sugar with an electric mixer. Add egg whites, bananas, pumpkin and vanilla, and beat at medium speed until thick. Add flour mixture, blend but don't over mix. Pour batter into pan and bake on a center rack for 60 minutes, or until a toothpick inserted in the center comes out clean. cool for 20 minutes before cutting into 2" squares. add a touch of powdered sugar and some fresh raspberries for accent.

P.S. I also love to add some chocolate chips from time to time :)

Salmon And Asparagus

2010-10-18T21:47:00.000-07:00

Salmon should be fresh and simply cooked.
It's the side dish that sometimes takes center stage.

The main dish today really focused on my side dish
Asparagus!
I wanted to add a greater sense of flavor and volume to my side dish since all I was having was a small salmon filet (6 oz.) and a fresh salad as shown here.

I simply cut and brushed each Asparagus stalk with with an egg glaze then breaded them with a standard bread crumb that included Mrs. Dash flavoring (No Salt). I continued to fried them in a saute pan with two tablespoons of olive oil until crispy.

A Tomato Salad with Feta and Spinach complimented the main dish as shown here.

Chicken Breasts with Spinach and Feta

2010-10-13T21:16:00.000-07:00

Sometimes I cook because of the process and challenges. Are you like me? I absolutely love being in the kitchen working with recipes and adding my own touch to an otherwise standard recipe. Cooking is so different than baking. I love the work, ingredients, passion and presentation that goes into cooking. I hope by now you know that healthy foods are my focus throughout my blog.

Tuesday Night Chicken!
Stuffed with Spinach & Feta Cheese

Ingredients:
1 cup of fresh spinach (Chopped)
1 tsp olive oil
1/2 cup of feta cheese
1 large onion, chopped
5 cloves of garlic
4 chicken breasts
1 egg
2 cups of seasoned breadcrumbs
spray oil
toothpicks

In a medium pan, add oil, onion, garlic and saute for about 5 minutes. Then add spinach, salt and pepper to taste. Remove from heat and add the feta cheese. Feel free to add other ingredients to create your own stuffing.

Slice your chicken breasts in half creating thinner cutlets. take a heaping tablespoon of your spinach filling and place at the center of each cutlet. Roll and wrap and secure with several toothpicks. Egg wash your chicken and cover with breadcrumbs then place on a sprayed cooking sheet. Cook for 25 minutes at 350 degrees.

Tuesday's Lineup!

2010-10-13T20:27:00.000-07:00

Lunch was exceptionally colorful and easy today. I had gone shopping last night and stopped by the local deli to see what was fresh and ready to go. My lunch represents a colorful assortments of healthy foods. I can't stress enough how important it is not to eat fast foods. We do have choices for lunch.

The next time your traveling or out for lunch, think about going to a local deli for some lunchtime nutrition.

My lunch includes:

1. Sardines

2. Broccoli Salad with raisins, sesame seeds & onions

3. Greek Salad with onions, olives, cucumber & diced tomatoes

4. Carrots

Followed by a fresh Dessert

Its Finally Here!

2010-10-05T22:45:00.000-07:00

WOW! Three Bean Chili!

It rained all day yesterday so I decided to light the fire and make a pot of "Three Bean Chili" Your probably thinking this guy eats a lot of vegetables. And your right about that. I also wanted to make this chili a full meal so I added some ground turkey. Don't forget the sour cream and grated cheddar cheese.

I started with a recipe that serves 16 but ended up with a lot more. How does that happen? :)

Ingredients:
1 1/2 tablespoons canola oil
2 cups chopped onion
2/3 cup chopped carrots
4 garlic cloves, minced
4 cups of water
1 cup of red bell pepper
1 cup of chopped zucchini
2 tablespoons chili powder
2 teaspoons dried oregano
2 teaspoons ground cumin
2 teaspoons ground turmeric
1 tablespoon red chili flakes
3/4 teaspoon salt
1 1/2 pounds of ground turkey
2 (28 ounce) cans crushed tomatoes
2 (16 ounce) cans kidney beans drained
2 (16 ounce) cans black beans drained
2 (16 ounce) cans pinto beans drained
1 (6 ounce) can of tomato paste
1 1/2 teaspoon rice vinegar
fresh cilantro, cheddar cheese & sour cream

Directions:
Heat oil in a large stockpot over medium high heat. Add onion, carrot, and garlic, saute 5 minutes. Prepare fresh ground turkey for inclusion with the remaining ingredients. Stir in 4 cups water and all remaining ingredients, bring to a boil. Cover, reduce heat and simmer 40 minutes or until carrots are tender.

Lentils With An Italian Kick!

2010-09-22T20:30:00.000-07:00

I love lentil soup but have tried to keep it more organic and rich with this recipe. You'll notice my stock is large cuts of carrots and celery and I've added a lot more spices to spice it up of course! I love lentil soup by itself but when serving for others I always feel it should be paired with a meat. In this case I found a great product that added the italian kick I was looking for.

I hope you enjoy this dish as much as I did last night. Whats even greater about the first serving is the second and third servings. The flavors keep building over 24 hours.

Ingredients

1 onion, chopped
1/4 cup olive oil
2 carrots, sliced
2 stalks celery, chopped
3 cloves garlic, minced
1 teaspoon dried oregano
2 bay leafs
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
1 (14.5 ounce) whole tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and layered on soup
2 tablespoons vinegar
salt to taste
ground black pepper to taste
also add these for some punch (cumin, red chili pepper, or turmeric)

Optional:

Italian style sausage by aidells at www.aidells.com I opted for their smoked chicken & turkey sausage made with poultry raised without hormones. This product also has no gluten and no msg.
Directions
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

"WATER IS THE BEST DRINK FOR A WISE MAN."

2010-09-21T20:14:00.000-07:00

This statement was made by one of America's nineteenth-century philosophers, Thoreau.

It's important to have a variety of health beverages in your diet. Today, there are too many people subsisting on diet sodas, regular sodas, and energy drinks. These consist mostly of artificial sweeteners, artificial flavoring, and caffeine. The body will not perform to peak performance with a steady intake of these types of beverages according to author Sharon Stajda "Drinks That Are Good For You" I have long been creating my own cleansing water that is 100% natural and very easy to make. There are some main ingredients that are necessary and others that can be added to taste. I like to add lemon slices to mine while others may add another fruit for a twist!

Ingredients:
Ginger Root (Approx. 2" section) grated
Mint Leaves (Handful to taste)
Cucumber (Lg.) sliced
Lemon (Med.) sliced
2 quart pitcher (Ice & water)

Have some Bing Cherries for an afternoon snack!
Cherries are on my top 40 Best Foods group.

What A Perfect Combination

2010-09-13T20:07:00.000-07:00

Beans & Rice + Sun Dried Tomatoes

I love rice and beans because it compliments any fish or chicken. Adding Turmeric, sun dried tomatoes or other spices gives this standard an added punch to any dinner. Take a look at this dish and build a great dinner! This recipe came to me via Vegan Yum Yum, which I recommend you take a look.

Ingredients:

1 Cup Brown Rice, uncooked
1 Can Great Northern Beans (rinsed)
1/2 Cup of Sun Dried Tomatoes
1/2 Cup of Pine Nuts
2 Large Handful of Baby Spinach
2 Tsp. Balsamic Vinegar
1/2 Tsp Kosher Salt
2-4 Italian Herbs of your choice (Basil, Oregano, Marjoram, Rosemary, etc.)

Cook your rice (Stove top or rice cooker) When finished, heat 4 Tbs. olive oil in a saute pan over medium heat. Add herbs, tomatoes and pine nuts. When pine nuts start to turn golden brown, add the beans. Add salt and vinegar, stir gently.

Layer spinach on top of beans. Place hot, steaming rice over spinach and leave for 30 seconds or so, until spinach is wilted.

BRAIN FOOD... Think About It!

2010-09-11T17:00:00.000-07:00

My son is challenged with ADD and is now starting college. I suggested he needs to focus, pay attention and follow-through if he expects to be rewarded on this new journey.
Then I wondered, don't we all need brain food?

Here are five things you should know about feeding your brain:

Fuel It Up (Balanced meals)
Become A Grazer (Eat all day)
Eat Lower On The Glycemic Index (GI)
Know Your Fats (MUFA's)
Discover Yourself (Exercise daily)

I wanted to introduce some "Brain Food" dishes that are easy to make, that you can eat anytime and will hopefully keep your eyes wide open for this thing called life! Click here for 50 best brain foods. The five supercharged brain foods are fish, avocados, blueberries, spinach and eggs.

1. Fish

It’s definitely not a myth that fish is good for the body. But exactly how good is fish for the brain? Fish is actually one of the most healthy foods for keeping the brain at an optimal level of functioning. Eskimo’s and countries that are high in fish consumption tend to have slower aging rates, significantly lower percentages of “mental diseases” and “disorders” and an overall healthier population. High fish consumption has been linked to lowered rates of depression & neurosis and a stabilized mood.

Fish actually fights aging in the brain and significantly reduces cognitive decline in the elderly. “That rate of reduction is equivalent to being three to four years younger in age,” wrote researcher Martha Clare Morris, (ScD, of Rush University Medical Center, Chicago) in the Archives of Neurology. Eating fish high in Omega-3 fatty-acids is especially helpful for not only the brain, but the entire body.

That’s why I take the fish oil supplements daily, which have been proven as effective as actually eating fish. If you are currently consuming plenty of fish or taking fish oil supplements, you are helping your brain reach a peak level of performance! If you aren’t, your brain is definitely missing out.

2. Avocados

Avocados are almost as good as blueberries in enhancing brain health. While the avocodo is pretty fatty, the fat is monounsaturated; promoting increased circulation and bloodflow. The increased circulation from avocado nutrients is not only found in the body, but is highly prevalent in the brain.

So if you want increased oxygen and bloodflow to the brain, stock up and chow down on some avacados. Avocados also lower blood pressure levels — which is known to benefit the brain. Lower blood pressure is linked to an increase in cognitive abilities and I.Q.

3. Blueberries

Compounds in blueberries have been proven to actually “reverse” short-term memory loss. Research compiled on blueberries effects on the brain found that they actually increase the number of cells in thehippocampus – the region of the brain which is responsible for memory. So blueberries actually causeneurogenesis – the production of new brain cells.

This is a great finding for those who may have killed off a few too many cells from stress. Blueberries have also been known to prevent brain aging and actually trigger specific neural-pathways in the brain to enhance cognition and mental processing speed. I suggest keeping those blueberries around for a snack. By eating them you are literally feeding your brain new neurons!

4. Spinach

Spinach has been linked to preventing dementia in women. A study has proved that middle-aged women who ate spinach and other green vegetables, delayed cognitive decline by 2 entire years. Spinach is literally brain food and feeds the brain vital nutrients and enzymes that it needs to strengthen synapses and produce healthy levels of neurotransmitters. Spinach also keeps up Folic acid – low levels of Folic acid have been linked to memory decline and heart disease.

To keep your Folic acid levels up, eat spinach! Spinach helps control the amount of water your body retains and helps eliminate bloating. Neurologists recommend eating spinach at least 3 times a week as brain food. It is now highly recommended by experts to find organic spinach because spinach is on the top ten list of insecticide-laden vegetables. But if you aren’t already eating spinach, it definitely wouldn’t hurt to incorporate a little bit of Popeye’s diet into your own!

5. Eggs

Eggs are known to enhance many executive brain functions. Recently, the National Sciences Academy recognized the nutrient “cholin” in eggs as being “essential to one’s diet.” “Cholin” plays an essential role in the development of brain motor functioning and memory. At the University of North Carolina, research conducted by Steven H. Zeisel found that the brains of babies whose mothers were given “cholin supplements” showed increased memory functioning and capacity.

“The difference is so clear that we can differentiate between them even when they have reached adult age”, says Dr. Zeisel. Eggs have always remained high on the “brain-food” chain. So, if you enjoy eating eggs, you are actually enjoying the associated benefits of enriched brain functioning.

Side note: An extensive study from the Harvard School of Public Health proved beyond any doubt that healthy people can eat eggs without any adverse effects on the incidence of cardiovascular diseases.

The Choice Is Yours

2010-09-07T20:51:00.000-07:00

Obesity is quickly becoming the number one health issue confronting America today, and it's not just America, other countries are affected also. Obesity leads to a multitude of health problems including, but certianly not limited too:

Heart disease
Diabetes
High Blood Pressure

These 3 alone are rapidly becoming the leading causes of premature death in both men and women, in our society according to Jim Newell at http://www.ToYourHealth101.com

The choice is with us. We can choose to eat in moderation versus overeating. We can choose to eat the best foods versus bad foods. We can choose to take our bodies for granted or invest in them by accelerating our discovery process on how we operate and function.

I was overweight with boarder line diabetes, high blood pressure and high cholesterol. My doctor wanted to prescribe drugs to control my out of control behavior. I decided to change the order of my priorities and focus on what goes into my body combined with good exercise and mental state of being.

I believe in the 40 BEST FOODS along with MUFA's (The healthy fats). Of course this alone does not reduce weight or maintain a healthy body if you overeat. Caloric intake must still be maintained based on your goals to loose weight or maintain a balanced body system. By all means consult a doctor as well but realize that you are a key player in this decision.

Check out some of my simple meal plans to get you started.

Aren't you tired of diets?

Why not simply CHANGE!

Healthy Stew

2010-09-01T21:06:00.000-07:00

Healthy Stew...Vegetables Never Tasted So Good!

This dish can be served right away. However, flavors tend to taste better the following day. This dish is good hot, cold or reheated the next day. It can be served with eggs as a great side dish that adds protein to the meal. I have pictured this stew with a dab of greek yogurt complimented by sweet potato tortilla chips by "Food Should Taste Good". This company has other health minded products that are Gluten Free.

Ingredients:
1/2 cup of virgin olive oil
4 medium tomato's
1 large yellow onion
1 large yellow & red pepper
1/4 Tsp of chile pepper
5 cloves of garlic
2 cups of broccoli
1 large zucchini
8 oz. tomato paste
2 cups of red potatoes (pre-cooked)

Mix all ingredients into a large mixing bowl along with salt and pepper to taste. Pour mixture into a glass baking dish (13" x 9" x 2.5") pre-heat oven to 375 and bake for 50 minutes. Add provolone cheese or parmesan cheese about 10 minutes before taking out of the oven.

Spinach Salad For The Soul

2010-08-16T13:06:00.000-07:00

Spinach Salad For The Soul

I'm not one to follow recipes and usually find myself creating meals from the heart and soul. I start off with a basic principle of eating healthy. I find a base food and build upon it by adding ingredients that add flavor, and compliment my needs to eat well. My spinach salad is so simple and so basic but I feel it clearly represents my style of eating and is true to me.

Spinach includes one of my 40 Best Foods and is a renowned muscle builder. It has a great color and presents itself well as a stand alone full bodied lunch or dinner when chicken or fish is added. I love the texture of the leafs and it holds a dressing well.

Larry's Spinach Salad

(5) cups of chopped baby spinach
(1) cup of "Craisin" or Strawberries
(1) handful of black Calamata olives
(1) cup of feta cheese
(1) small apple cubed
(1) handful of chopped walnuts

Dressing:
(2) part olive oil
(1) part apple vinegar
(1) tsp. of Mrs. Dash Seasoning

Add for additional protein:
(1) 4 oz. chicken breasts or
(1) 8 oz. albacore tuna or
(1) 4 oz. salmon

Bread sticks on the side will add some crunch to your afternoon lunch or light dinner.

Sensible Snacking

2010-08-15T11:36:00.000-07:00

Snacking seems like an American pastime.

I know we eat because we get hungry and I understand there are many reasons why we eat between meals but what constitutes a good snack vs a not so good snack?

Frito-Lay suggests that clearly there is a difference between mindless eating and snacking to curb the appetite between meals. Snacking can be part of a healthy, balanced lifestyle and offers many benefits. When keeping healthier ingredients, portion size, and personal calorie needs in mind, snacking can be useful in managing weight and sustaining energy throughout the day. See Frito-Lay at http://www.fritolay.com/

I also feel its important to look at the healthier alternatives to snacking such as a handful of nuts with dark chocolate. The benefits provided in these wonderful MUFA's are endless and still provide the needs in managing weight and providing energy throughout the day. And lets not forget that the apple a day your mother always stressed. My favorite snack food has always been the combination of raw nuts with dark chocolate. After a good walk or workout at the gym I usually follow it up with a cup of "All Natural-Nonfat Greek Strained Yogurt" topped off with a fruit for added flavor.

Shouldn't we be looking for alternative healthy snacks instead of the convenience found in a bag of potato chips?

Your thoughts?

Lunch Time Alternatives

2010-08-11T22:53:00.000-07:00

I recently received a "Best 40 Food Lists" from a friend of mine.

This list encouraged me to build my dinners, lunches and snacks around these top food choices. The picture posted here is a simple lunch I made for my partner and myself. It includes seven of the top 40 foods. In addition to selecting the best foods, it also has a very responsible caloric count. (375 calories)

Ingredients:
10 oz. Chunk White Albacore Tuna in Water
6 oz. All Natural-Nonfat Greek Strained Yogurt
(1) Teaspoon of Turmeric
(1/2) Cup of walnuts
Salt & Pepper to Taste

Blend all ingredients and place on a full slice of fresh pineapple. Add some salad garnish with spinach & carrot sticks as shown in the image. Don't forget to add some black olives (MUFA's) to aid in your digestion of food. MUFA's will be introduced in future postings.

I also like to serve this with some lemon water!