Post your Healthy Recipes here

A Freeper asked me for some healthy recipes by freepmail, and it occurred to me that it would be nice to have a thread where Freepers could post their healthy recipes. Could be a great resource.

Buttermilk Bran Muffins 2 cups wheat bran (I use 1 cup oat bran and 1 cup flax meal, but 2 cups of oat or wheat bran would do) 1 cup Splenda (use the kind that measures the same as sugar as opposed to the type that is concentrated) 2 1/2 cups whole wheat flour 2 1/2 teaspoons baking soda 1 teaspoon salt 1 teaspoon vital wheat gluten (Wal-Mart carries this in the aisle with the flour) 1/2 cup canola oil 2 cups buttermilk 2 eggs, beaten 2 tablespoons molasses or honey

1. Mix first 5 ingredients together in a large bowl. 2. Stir in remaining ingredients. 3. Fill greased muffin cups 2/3 full with batter. 4. Bake at 350°F for 16-18 minutes. 5. Check for doneness with a toothpick.

I added frozen blueberries to the recipe yesterday and it came out great. Next time I'm going to try adding a ripe banana and some walnuts. If using flax, it can turn rancid if left out. I put all the muffins, after they've cooled, into a gallon-size zipper bag and freeze. Then either the night before or first thing in the morning I take one out of the freezer for breakfast.

These are delicately sweet and have kind of a cakey, chewey texture. If you want a decadent cookie, you'll be disappointed, but I really do enjoy these.

1/4 cup canola oil 1/2 cup unsweetened applesauce 1/2 cup honey 1 egg 1 teaspoon vanilla extract 1/2 teaspoon lemon extract or a little bit of lemon juice 1 cup sifted whole-wheat flour 1 cup sifted all-purpose flour 2 teaspoons baking powder 1/2 teaspoon salt 1 1/2 cups grated carrots cooking spray

1. Preheat oven to 375 degrees. 2. Cream together butter, applesauce and honey. Add eggs, and beat well. Blend in vanilla and lemon extracts. 3. In a separate bowl, sift together the flours, baking powder and salt. Gradually add the dry ingredients to creamed mixture, and mix well. 4. Stir in carrots. 5. Prepare baking sheets with a quick shot of cooking spray. Drop by teaspoon on baking sheets. Bake 15-18 minutes and cool on racks.

Caesar Salad Sandwiches This is a healthy alternative to sandwiches made with processed meats.

Number of Servings: 6 Serving Size: 1 3-oz roll with 3 oz chicken and 1/2 cup salad greens Ingredients medium hard rolls (whole grain) Makes 6 sandwiches

3 cups torn romaine lettuce 1/2 cup fat-free Caesar salad dressing 1/3 cup grated fresh Parmesan cheese 1.5 lbs chicken breasts, cut into strips about 3 inches long 2 tsp olive oil

Preparation Instructions 1 Set the oven on broil. Cut each roll in half and scoop out the dough to form a pocket in one side of the bread. Combine the lettuce, dressing, and cheese in a bowl. 2 Place the chicken strips on a broiler pan and brush with the olive oil. Broil the strips of chicken for a total of about 7 minutes, turning once. Add the chicken to the salad and pile the mixture into the bread pocket. Top with the other half of bread and serve.

I've been experimenting with veggie burgers, but I haven't found a recipe that's worth sharing yet. LOL.

diced tomatoe, zuchinni, brocolli and a clove or two of garlic, minced. You could use whatever veggies you want -- the more the better. Put some olive oil in a hot skillet and put the diced tomatoes in. I like to cook the tomatoes down pretty good because that intesitifes the flavor. As that's cooking, bring your water to a boil for your pasta. Use only enough pasta for one serving. Once your tomato is cooked down pretty good, add the rest of your diced veggies and stir fry until they're at the consistency you like. I like them not too soft, but still with some bite to them.

Then just put your pasta on the plate and top with the veggie mixture. Ideally, you want to be very generous with the veggies and conservative with the amount of pasta.

I eat a lot of salads, using a nice variety of veggies. Sometimes I take a slice of Ezekial bread and toast it, rub a cut open clove of garlic on it, and then cut it into squares for croutons. A nice vinegeratte dressing finishes it off. Here's a good salad dressing recipe:

1 tablespoon fresh lemon juice 1/2 teaspoon Dijon mustard 1/4 teaspoon fresh ground black pepper 1/8 teaspoon sea salt (or regular salt) 1 clove garlic, finely minced 3 tablespoons olive oil

1. Whisk together the lemon juice,mustard,pepper, salt& Garlic. 2. Slowly whisk in the oil, whisk until you can see it has fused and is slightly thicker.

1 cup brown rice olive oil 1 tsp. flax oil (optional) 1 medium onion, chopped 1 or 2 green onions, sliced 2 stalks celery, chopped 2 carrots, diced 1 cup fozen peas 2 eggs, beaten 1 diced zuchinni or squash 2 or 3 brocolli florets, diced ½ chicken breast, diced 1 clove garlice, diced soy sauce salt and pepper

Cook your rice ahead of time. I cook brown rice this way: 1 cup rice, 2 ¼ cup stock (chicken or veggie), extra virgin olive oil, 1 tsp salt. Put a tablespoon olive oil in hot skillet. Put dry rice in skillet and toast, just for a minute or two. Add stock (water is okay too). Add salt. Bring to boil. Simmer for approximately 45 minutes, till liquid is absorbed. Let sit covered till cool. Refrigerate until you’re ready to use it in your fried rice recipe.

Note: Veggie varieties are optional. I sometimes omit peas or zuchinni, depending on what I have on hand.

Put 2 tablespoons extra virgin olive oil in hot skillet, or spray skillet generously with cooking spray then heat skillet. Cook up your diced chicken in skillet. Remove chicken from skillet and put aside.

If oil is no longer coating skillet, spray with more cooking spray or add a teaspoon of olive oil. Scramble the beaten eggs. Remove eggs from skillet and put aside with chicken.

Put 2 tablespoons olive oil in hot skillet. Add all veggies except green onion and garlic. Stir fry till desired consistency. I like my stir fried veggies crisp/tender. Add cooked chicken and eggs. Add green onions and garlic. Add cooked rice and flax oil. Stir fry and mix ingredients till evenly hot throughout. Add soy sauce to taste. Add pepper to taste.

1 bag of red kidney beans 1 onion salt pepper Tony Chachere's seasoning (New Orleans style seasoning)

Bring to boil. Simmer for a few hours, until the beans are soft and you have a nice gravy.

BARLEY & SHREDDED CHICKEN WITH PARMESAN CHEESE 2/3 c. barley 1 1/2 tsp. chopped onions 3/4 c. diced carrots 3/4 c. celery 3/4 c. leeks 1/4 c. chicken stock 1/2 lb. boneless chicken (skinless, defatted breasts best) 6 tbsp. Parmesan cheese 1/2 c. chopped parsley Spray cooking oil Place barley in pot with enough water to cover, bring to a boil. Lower heat and simmer until barley is tender, approximately 45 minutes. Drain and set aside, but keep warm. While barley is cooking, preheat broiler. In pot, saute onions, carrots, celery and leeks using small amount of spray cooking oil. Saute until tender. Reserve half vegetable mixture. Add chicken stock to remaining half and cook until stock is reduced by half. Set aside. Broil chicken cooking 3 to 5 minutes each side. When cool, shred chicken, combine all ingredients (including Parmesan cheese and parsley).

1 1/2 cups boiling water 1 cup bulgur wheat 1/4 cup freshly squeezed lemon juice (2 lemons) 1 Tbsp. Olive oil Kosher salt 1 whole (2 split) chicken breast, bone in, skin on Freshly ground black pepper 1 cup minced scallions, white and green parts (1 bunch) 1 cup chopped fresh mint leaves (2 bunches) 1 cup chopped fresh flat-leaf parsley (1 bunch) 1 hothouse cucumber, unpeeled, halved lengthwise, seeded, and medium-diced 2 cups halved cherry tomatoes Preheat the oven to 350 degrees F.

Grape Honey. I got this idea from the book, "What Would Jesus Eat." This was what they did back in Jesus' day.

Wash grapes. Run through food processor till broken up. Put grapes and water in pot and bring to boil. Simmer for 20 minutes. Add water if necessary. Strain seeds if necessary.

Zucchini Pasta 4 small zucchini 2 tablespoons olive oil 1 clove garlic, pressed 1 (14 1/2 ounce) can diced tomatoes 1 teaspoon oregano diced chicken, cooked, or maybe some cooked shrimp 1 bunch fresh basil, torn 1/2 cup grated parmesan cheese 2 servings 35 minutes 20 mins prep

1. Slice clean, unpeeled zucchini into ribbons, using a vegetable peeler, and turning the zucchini as you go. 2. Warm 1 TBSP olive oil in a saucepan, on medium heat. 3. Saute the garlic briefly, and add tomatoes and oregano. 4. Simmer uncovered for a few minutes. 5. Heat the remaining oil in a large skillet. 6. Add the zucchini. 7. Stir for several minutes, until zucchini is soft. 8. Add salt and pepper to taste, then mix in the sauce. 9. Add the chicken or shrimp, stir well. 10. Stir in basil, and transfer to a serving dish. 11. Top with parmesan cheese.

Here's a great recipe that I discovered somewhat accidentally.

Parmesean-Crusted Chicken Breasts

Take a couple of boneless skinless chicken breasts, and pound to a uniform thickness (use either heavy-duty ziplock bags, or waxed paper and a heavy mallett or glass)

Whisk an egg or two, with some salt and pepper, put in a pie tin (or other low, flat pan)

Take fresh shredded parmesean chese (or grated, just not in a can) and add some italian seasoning and put in another low, flat pan.

Pannini Maker or George Foreman grill, brushed with olive oil (a frying pan if you must, but then you have to turn them.

Take the chiken breasts, dip in the egg mixture with one hand, then into the parmesean cheese with the other hand. Then, go directly onto the hot pannini grill, close the lid, and cook for 3-4 minutes (it doesn't take much time at all, since you pounded them into a uniform thickness)

My husband loves fried chicken, but between the oil and the bread crumbs (he's diabetic) this recipe makes a great alternative. You can either eat them directly, cut them in pieces to put on a salad, or top them with marinara sauce for Chicken Parmesean.

Enjoy!!

Bean Glop

1 can pork and beans drained

1 medium onion chopped

1 up cubed cheddar cheese

2 tablespoons hot sauce

drain the porke and beans. Place in sauce pan with chopped onion and 1 tablespoon hot sauce

heat covered on low until bubbling

add cheese on top recover and heat on low until cheese begins to melt

stir cheese into beans. Add remaining tablespoon of hot sauce and heat gently unti cheese becomes almost melted.

Stir one more time and serve in bowls piping hot. Add more hot sauce to taste.

Not exactly a recipe (and I'm pretty sure that I don't use any which don't contain, "add the cheeese and beaten eggs"), but worthwhile anyway.

Get a filter jug to supply your drinking water, and keep it clean and refrigerated. And if you like ice during the summer, use the filtered water to make your cubes.

I suggest any number of delicious low fat low cost Greek recipes. My favorite is the simplest - the ubiquitous summer Greek "horiatiki (village style)" salad:

fresh tomatoes, diced
sweet onion --cut in thin rings,
Cucumber, diced
green pepper diced
oregano, olive oil (xtra virgin tastes better on cold salads), a touch of good wine vinegar, salt and fresh pepper--all shaken together and poured over the salad

Sprinkle on top some good feta cheese(preferably goat or sheep's milk) Tyr some fresh olives too---kalamata or the little black ones are used in Greece, but you can use whatever you like...pits removed.

Of course let the salad sit for awhile and then you can mop up the juices with a crusty slice of day old (or any kind) of bread.

Kali orexi!

My 84 year old Dad just returned from a 3 week trip to Alaska with plenty of frozen hallibut and Salmon that he'd caught.

What are some great recipes for such? Especially with marionade, onions, flavor etc?

Thanks all

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