Few healthy recipes to make eating
well a little more tasty
Squash with Tomatoes and Basil
makes 8 servings
2 tbsp olive oil
1 cup diced yellow onions
1.5 tbsp minced garlic
1.75 lbs zucchini or yellow summer squash, cut in half lengthwise and then cut crosswise into 1/3inch thick slices (about 6 cups)
4 medium vine-ripened tomatoes, cored and cut into 1/2inch dice (about 2.5 cups)
.5 cup (lightly packed) chopped fresh basil leaves
salt and freshly ground black pepper
.5 cup freshly grated Parmesan cheese
Heat oil in a large skillet over med heat.
Add onion and cook, stirring occasionally, until soft, about 6 min. Add garlic and cook, stirring frequently until its fragrant, about 2 min.
Add zucchini, cover skillet and cook, stirring occasionally until crisp-tender, about 5 min.
Add tomatoes and cook, covered for 2 min.
Stir in basil, and season with salt and pepper.
Cover and cook for 1 minute
Add 2/3 of Parmesan to the mixture and stir.
Sprinkle the remaining cheese on top and serve hot.
2Liters of Water
1 Medium Cucumber
10-12 Mint Leaves
Mix together in preferably glass container
sit overnight in the refrigerator.
Drink throughout your day.
Natural Banana/Raisin Bars
When you have a sweet tooth and want to stay on track, here's a nice treat. Sugar IS NOT an added ingredient.
Bake at 350 for 15-20min.
3 mashed Bananas (ripe)
1/3 cup apple sauce
2 cups oats
1/4 cup almond milk
1/2 cup golden raisins
Mix together, put in lightly greased 8x8 pan and
bake uncovered for 15-20min until golden brown.
Cool on rack and eat.
Honey Oatmeal-Raisin Cookies
25 min Cook
2 tablespoons unsalted butter, melted
1/4 cup canola oil
1/2 cup honey
1 large egg
1/4 cup smooth unsalted almond butter
1/2 teaspoon vanilla extract
1/4 cup nonfat dry milk
1 cup whole-wheat pastry flour (or 1/2 cup each all-purpose and whole-wheat flour)
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 3/4 cups rolled oats
1/2 cup raisins
Preheat the oven to 350 degrees F. Mist 2 baking sheets with cooking
spray. Beat the butter, canola oil, honey, egg, almond butter and
vanilla extract in a large bowl with a mixer until combined.
In another bowl, whisk the dry milk, flour, baking soda, cinnamon
and salt. Add the flour mixture to the butter mixture and stir to
combine. Stir in the oats and raisins.
Scoop tablespoonfuls of batter about 2 inches apart onto the
prepared baking sheets. Bake until golden, about 12 minutes. Let the
cookies cool 2 minutes on the baking sheets, then transfer to a rack to
cool completely. Store in a loosely covered container for up to 3 days.
Per cookie: Calories 100; Fat 5 g (Saturated 1 g); Cholesterol 10 mg; Sodium 45 mg; Carbohydrate 13 g; Fiber 1 g; Protein 2 g
Fresh & Colorful
Squash with Tomatoes & Basil
2 Tbsp Olive Oil
1 C Diced Yellow Onion (1/4" dice)
1 1/2 Tbsp minced garlic
1 3/4 lbs zucchini or yellow summer squash, cut in half lengthwise
and then cut crosswise into 1/3" thick slices (about 6c.)
4 medium vine-ripened tomatoes, cored and cut into 1/2" dice (about 2 1/2 cups)
1/2 c (lightly packed) chopped fresh basil leaves
Salt & freshly ground black pepper
1/2 c freshly grated Parmesan Cheese
Heat oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it's soft, about 6 minutes. Add garlic and cook, stirring frequently, until it's fragrant, about 2 minutes.
Add zucchini, cover skillet and cook, stirring occasionally, until it's crisp-tender, about 5 mintues. Add tomatoes and cook, covered, for 2 mintues. Stir in basil, and season with salt and pepper. Cover, and cook for 1 minute.
Add 2/3 of Parmesan to the mixture and stir. Sprinkle the remaining cheese on top and serve hot.
Nutrition Facts: (per serving)
fat 5g (saturated fat 1.5g)
recipes used with permission from The Earthbound Cook: Recipes for Delicious Food and a Healthy Planet by Myra Goodman (Workman Publishing, September 2010
Oatmeal With Dried Cherries
breakfast while you sleep. Start your day with this low-fat, high
carbohydrate breakfast, and you'll see that life really is a bowl of
|Cook: 4hr 0min
|Total: 4hr 15min
for a changed serving size are based on a calculation and are not
reviewed by the author or tested. Please also consider scaling up or
down cooking containers as needed.
- 4 cups water
1 cup iris (steel-cut) oatmeal
3/4 cup dried cherries
1/2 cup packed dark brown sugar
1/2 teaspoon salt
1/4 cup maple syrup
4 teaspoons margarine or butter (optional)
a 6-quart Crock-Pot or other slow cooker, combine the water, oatmeal,
cherries, brown sugar, and salt. Cover and cook on low for at least 4
hours or overnight. Serve topped with the maple syrup and margarine or
butter (if using).
or steel-cut, oatmeal is simply oat groats that have been cut into 2 or
3 pieces and not rolled. Irish oatmeal takes longer to cook than
regular rolled oats, but the delicious chewy texture is worth the wait.
Look for tins of Irish oatmeal in health food stores, gourmet shops, or
the baking aisle of large supermarkets. Note that instant Irish oatmeal
is not a suitable substitute.