Healthy Recipes For A Healthy Lifestyle

Healthy recipes have largely disappeared from the typical American household, along with home-cooked meals. They have been replaced with pre-packaged meals from Boston Market or a fast food restaurant such as McDonald's. Or as an alternative, the family eats out. In either case, the meals are not as healthy and nutritious as they would have been had they been prepared at home.

Growing up in the 50s and 60s almost guaranteed that families ate home-cooked meals with ingredients from healthy recipes. These meals were by and large based on recipes handed down from mother to daughter. That made them healthy recipes.

Our dinners back in those days found the whole family seated together at the table. And the entire meal was prepared from scratch by mothers.

The foundation of a healthy lifestyle is nutritious meals based on healthy recipes. With proper planning, healthy meals can be prepared for your family even in this stress-filled, fast paced society.

Eggs have suffered from bad publicity based on bad science. Read the truth about the healthy and nutritious egg here. There are numerous healthy recipes using the egg.

Oven-Scrambled Eggs (Serves 6 to 12)

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Note: Use eggs from organically-fed, free-range chickens! Although the recipe calls for milk, I suggest replacing it with healthier alternatives such as almond milk. If you have access to raw milk, use it. Commercial milk (full fat, skim, and low-fat) is pasteurized and homogenized. Read the health risks here.

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2 free-range eggs
2 slices fat-free cheese slices
2 whole-wheat English muffins
4 slices turkey bacon or tofu sausage slices
2 tsp. butter

Split and lightly toast the English Muffins. Butter the muffin slices and cover each with cheese. Return to toaster if using toaster oven and brown to melt cheese. Transfer to a plate.

Fry the bacon until they are done and place on one muffin half.

Turn up the heat under pan to high. Add the beaten egg and quickly scramble omelet-style to form a compact round shape. Turn out onto second muffin half. Close the sandwich and serve.

Deviled Eggs

6 free-range eggs, hard-cooked
1 tbsp. light sour cream
1 tbsp. light mayonnaise
3/4 tsp. prepared mustard
1 tsp. green relish
1/8 tsp. onion powder
1/4 teaspoon sea salt, optional
1/8 teaspoon pepper

Cut eggs in half lengthwise. Remove yolks and set whites aside. Mash yolks with fork. Stir in remaining ingredients until well blended. Refill whites, using about 1 tablespoon yolk mixture for each egg half. Chill to blend flavors.

Note: Carefully choose the brand of light mayonnaise that you purchase. Store brands such as Pathmark or Shoprite, as well as brand names such as Hellmann's, contain artificial flavors and high fructose corn syrup. Purchase mayonnaise at Whole Foods, Trader Joe's, or your local health food store. Remember, healthy recipes call for healthy, organic ingredients.

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5 cups zucchini, shredded
1/4 cup whole-wheat flour
1 small onion, grated
2 eggs
1/8 tsp. sea salt
1 tsp. baking powder

Combine ingredients and drop by spoonfuls into a heated lightly-oiled griddle. Cook until golden brown on each side.

Easy Black Bean Soup

3 cups Water
2 cans Black Beans
2 Stalks celery, chopped
1 Onion, chopped
1 tbsp Olive oil
2 Cloves Garlic
1 tbsp Fresh Ginger, chopped fine
Black pepper to taste

Heat oil in skillet. Saute onion until tender (5 min?). Add Celery, garlic, ginger -- cook 1-2 mins more to release flavors. Add everything else and simmer 30 mins or so to mix flavors and thicken a little.

Note: use extra-virgin olive oil

Cabbage Creole

Brown onion and bell pepper. Cut up cabbage. Add all ingredients and simmer for 30-40 minutes.

Note: soy is not the healthy alternative the soy industry wants you to believe it is. Read the truth about it here. Healthy recipes call for ground beef from free-range cattle.

Mediterranean Grilled Vegetable Soup

2 small zucchini (1/2 lb. total), trimmed and quartered lengthwise
2 red bell peppers, cored, seeded and quartered lengthwise
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 red onion, peeled and cut into 1/2-inch-thick slices
1 yellow bell pepper, cored, seeded and quartered lengthwise
1 tsp. olive oil
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1 Tbsp. red-wine vinegar
salt & freshly ground black pepper to taste.

Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.

Meanwhile, brush zucchini and onion slices with oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside.

Peel the peppers. Coarsely chop the yellow pepper and set aside with the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Note: use extra-virgin olive oil

Mexican Brown Rice

1 12 oz. can chopped tomatoes, keep the juice
1 cup uncooked brown rice
1 cup corn
1 1/2 cup water
2 tbsp. olive oil
1/2 pkg. taco seasoning
2 tsp. fruit sugar
1 onion, finely chopped
1/2 tsp. garlic powder
1/2 tsp. onion powder

Add the water to a large pot and bring to a boil. Add all the ingredients, except the corn. Reduce to a simmer, cover and cook until water has been absorbed into rice. Average cooking time is 60 minutes. Let stand for 10 minutes and fluff with fork.

Note: use extra-virgin olive oil

Turkey Noodle Soup

1 tablespoon extra-virgin olive oil
1 pound skinless, boneless, turkey breast sliced into 1-inch cubes (organic)
1 onion, diced
2 garlic cloves, minced
1 tablespoon fresh ginger, minced
4 cups low-sodium chicken broth (check ingredients; make certain it doesn't contain MSG ( monosodium glutamate) or HFCS (high fructose corn syrup)
2 cups water (filtered)
1 large carrot (thinly sliced)
2 celery stalks (thinly sliced)
1 cup cremini mushrooms, sliced
1 tablespoon dried thyme
1/2 teaspoon red-pepper flakes
1/2 teaspoon fresh black pepper
1 cup frozen edamame, shelled
6 ounces soba noodles (about 2/3 of package)

Heat olive oil in a large saucepan over medium heat; add turkey breast and onion and cook until turkey is no longer pink -- about 5 minutes.

Stir in garlic and ginger and cook one minute more. Add broth, water, carrot, celery, mushrooms, thyme, pepper flakes, and black pepper to the pan.

Bring contents to a broil, reduce heat and simmer, covered, until carrots are tender (about 10 minutes.) Stir in edamame and soba noodles, return to a simmer and cook for 5 to 6 minutes, or until noodles are tender.

Garnish with fresh cilantro, if desired.
Source: Matthew Kaday, MS, RD. Muscle&Performance magazine.

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