Small changes to your recipes can lead to big calorie cuts. A few ingredient swaps can make home-cooked dishes so much healthier.
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1. Pasta, Rice and Grains
For most of the world’s population, a balanced diet is based on a significant amount of
carbohydrates, the food group that provides energy for daily activity. Often called “go
foods”, six to 11 portions of bread, cereals and other carbohydrate-rich food are
recommended for most individuals. Grow (protein) and glow foods (fruits and
vegetables) are the other elements of a balanced diet.
Pasta or the more general term “noodles” is a food staple made from different kinds
of flours and starches and comes in a wide variety of shapes and sizes. Though
noodles are widely available in stores, making it from scratch using the best
ingredients available like farm fresh eggs, extra virgin olive oil and durum semolina
flour makes for an extra special dish.
Rice, on the other hand, is the most important staple in Asian countries though it is
widely consumed in other parts of the world like in Spain’s famous paella and Italy’s
risotto. Together with corn, these two rank the highest in worldwide agricultural
production. Rice comes in a variety of colors from white and brown to red to black.
The colour could either be from the seed itself or the degree of which the hull is
removed or polished. Brown rice is healthier because it contains more fiber than
polished white. Same logic goes for baked goods using wheat flour.
2. Wheat as well as rice both fall under the category of cereal grain together with corn,
millet, sorghum, barley and oats which are made into countless products from flour,
breakfast foods, snacks to animal feeds and non-food products.
An important tip when preparing both pasta and rice is to pay close attention to
cooking time and doneness. This can vary depending on the water’s temperature, the
ingredients’ starch content and even the weather. Noodles should be cooked to a firm
texture but not hard. For rice dishes, the amount of water used is key as some
varieties absorb more water than others. Read package instructions to ensure
optimum results.
For the health conscious, organic is preferred though this is more difficult to come by,
not to mention up to two or three times as expensive. However, organically grown
produce is free from chemical fertilizers and pesticide residues that can be harmful in
the long run if consumed regularly.
With trends in nutrition, protein-based diets such as South Beach and Atkins, have
become very popular among Hollywood celebrities and are even endorsed by doctors.
These involve the significant reduction of carbohydrate intake. It takes some getting
used to as most traditional meals are enjoyed with a starchy component – like the bun
of a hotdog or burger, the crust of a pizza, or the baked potato that comes with a
steak.
3. Basic Tomato Pasta Sauce
This basic recipe is ideal for any type of pasta. Add meat, if you like, or additional
seasonings. The sauce may be frozen in freezer-proof containers for up to 6 months.
Servings: 4 cups
Cooking Time: 45 minutes
Difficulty Level: Average
Ingredients:
2 tablespoons oil, 1 tablespoon melted butter, 2 onions, finely chopped, 2 garlic
(cloves), minced or thinly sliced, 12 large tomatoes, peeled and chopped, 3 sprigs fresh
parsley, 1 teaspoon dried oregano, ½ teaspoon dried thyme, 1 bay leaf, ¼ teaspoon
crushed chilies, 5 ½ oz. tomato paste, Salt, Freshly ground pepper, Sugar
Preparation Instructions:
Pour the oil and butter into a large skillet and place over low heat. Once the butter
melts, add the onion and garlic. Stir to blend. Cover and cook 5 minutes. Add the
tomatoes, parsley, oregano, thyme, bay leaf, and chilies, and a pinch of sugar. Stir.
Cover and cook 15 minutes, stirring occasionally. Uncover and add the tomato paste.
Stir well and cook 10 to 15 minutes, or until heated through. Force the sauce through
a sieve, if desired.
4. Chicken and Brown Rice
Chicken and brown rice, along with fresh herbs and spices, is a meal the whole family
will enjoy. It can easily be served as lunch as well as dinner and is one of those dishes
that seems to taste even better the next day after all the ingredients have settled into
one another. It is both flavorful and healthy!
This is such an easy meal to prepare and is so nutritious. You can really add whatever
vegetables you like and any meat you prefer will work, too. I don’t use salt, but you
can certainly spice it up with salt or any other spices you prefer.
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Recommended Wine: White
Difficulty Level: Easy
Ingredients:
1 cup brown rice, uncooked, 3 cups raw or cooked chicken, cut into cubes, 3 tbsp.
olive oil - plus more as needed, Cinnamon (to taste), Cayenne pepper (to taste), 8-10
broccoli crowns (cut into pieces), 1 cup finely grated (powdered) Parmesan cheese, 1
carrot (peeled and sliced), 2 tbsp. each fresh dill, tarragon, rosemary, sage, and mint
(chopped), 1 cup Parmesan cheese (freshly grated), Fresh salad greens, 1-2 avocados
(cubed) (if you like avocados a lot use 2)
Preparation Instructions:
Cook the brown rice according to the package directions and set aside. Place chicken
cubes in a medium-sized bowl. Add olive oil, cinnamon, cayenne pepper, and
Parmesan cheese. Mix until chicken is well coated. In a large skillet over medium to
high heat, cook the chicken cubes until the sides are crispy brown (If you’ve used raw
chicken, then naturally, you’ll need to make sure the chicken is cooked through.) Stir
as needed to make certain all sides are crispy brown. *Add the rice to the chicken and
vegetable mixture and let cook until the rice is getting crispy or done to your
preference. You may want to add a little more olive oil at this point. Add the fresh
herbs and fresh Parmesan cheese and mix well into the chicken/rice. Cover and cook a
couple of minutes. Place the crisp greens on a plate. Spoon the chicken/rice/herb
mixture over the top of the crisp greens and sprinkle with avocado cubes. Add an extra
drizzle of olive oil, if desired. Enjoy!
5. Whole Wheat Blueberry Muffins
This recipe uses unsweetened applesauce, buttermilk, and egg whites to make these
treats healthier than traditional blueberry muffins.
Servings: 6
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Difficulty Level: Easy
Ingredients:
1 cup all-purpose flour, ¾ cup whole wheat pastry flour, ¾ cup granulated sugar, 1
tablespoon baking powder, 1 teaspoon finely shredded lemon rind, 2 egg whites, 2/3
cup buttermilk, 1/3 cup unsweetened applesauce, 1 teaspoon pure vanilla extract, 1
cup fresh or frozen (not thawed) blueberries
Preparation Instructions:
Preheat the oven to 400 degrees F. Lay 6 cupcake papers into the muffin tin or spray
the tin with non-stick spray. In a large mixing bowl, blend together the flours, sugar,
baking powder, and rind. In a smaller mixing bowl, beat the egg whites until foamy.
Add the buttermilk and stir. Add the applesauce and vanilla and stir. A little at a time,
add the buttermilk mixture to the flour mixture, stirring until just moist. Fold in the
blueberries. Pour the batter into the muffin tin, filling each cup about ¾ full. Bake for
22 to 25 minutes, or until a toothpick inserted into the middle comes out clean. Cool
for 5 minutes in the tin, then remove from the tin and finish cooling on a wire rack.
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