Easy Healthy Cooking for Busy People

with Menu and Recipes

Are you eating like there’s no tomorrow?

Do you experience pain in your arm(s) or chest?

Having shortness of breath when you’re resting or doing simple physical activity?

If your answer to any of these questions is yes…

Maybe you need to stop eating yourself to death now.

We all need a little more healthy food in our lives but most of us are so busy with work or social commitments that we find it hard to cook for ourselves. Thus we end up going to the fast food places for a quick bite and wipe away any good we have done in our healthy diet.

When we reach the age of 40 and above, our bodies are prone to suffer from terminal illnesses like heart attack, diabetes and obesity…

Centers for Disease Control And Prevention state that heart disease is the leading cause of death for both men and women.

Every year about 735, 000 Americans have a heart attack and more than half of the deaths due to heart disease. About 610,000 people die of heart disease annually.

Plus that’s only from the United States. Imagine how terrifying the numbers are when you take into account the entire world.

Unless you want to add to the number, which I’m sure you don’t, now’s the time to take things into your own hands and start eating healthy!

You have the power to change your life for the better.

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Easy Healthy Cooking For Busy People

with Menu and Recipes

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Eating Healthy will bring a huge difference to your health and life.

It all starts here, with you.

12 Tips for Soup and Salad Lovers

1. With soup, it is easy to “Cook Once, Eat Twice” (or three times!). Soup is the perfect freezer food, which means leftovers won’t go to waste. Soup will keep in the freezer for a couple months, so don’t hesitate to whip up extra large batches to enjoy now and later.

soup and salad lovers

2. Freeze leftover soup in muffin tins for easy-to-transport single-serve lunch portions.

3. Allow soup to cool overnight in the refrigerator before freezing. Putting hot soup into your freezer can briefly increase the internal temperature of your freezer, which could negatively impact your already frozen items.

4. Don’t add cold milk or cream straight from the refrigerator to your soups while cooking. To prevent curdling, warm the milk and cream up before adding to the simmering soup.

5. Mirepoix is a combination of diced carrots, celery and onion used to add flavor to soups, stocks and broths. The smaller the pieces are cut, the faster they will release their flavor.

6. When making soup, “sweat” aromatics, like onions or garlic, first. Simply sauté these ingredients in a little olive oil or butter until they are soft. This will release their flavors and enhance the final taste of your recipe.

7. Give your soup a chance to cool a bit before adding final seasoning. When soup is boiling hot, it is difficult to tell whether or not it actually needs more salt or other seasonings.

8. Add a squeeze of fresh lemon or lime to broth-based soups before serving to “brighten” up the flavors. Citrus has a natural fresh taste to it that will liven up the other flavors in your soup.

9. Save time cleaning up by making your salad dressing in the same bowl you plan to serve your salad in. Mix up your dressing ingredients and let them sit for a while to give the flavors a chance to meld. Then add the rest of your salad ingredients to the bowl and toss to coat right before serving. If you make more dressing than you need for one salad, simply pour off the excess into another storage container before adding your salad ingredients.

10. When making homemade vinaigrette, add a little Dijon mustard or mayonnaise to emulsify the mixture. This will help hold together the oil and vinegar (or other acidic components) longer.

11. No one likes a soggy salad. Don’t add dressing until right before you serve it to keep your lettuce crisp.

12. It’s important to thoroughly wash lettuce before eating it, but it can be challenging to get it dry enough to hold your dressing. If you eat a lot of salad, a salad spinner is definitely worth the investment.

Ingredients for A Creamy Cheesy Potato Soup

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Potatoes are one of my favorite vegetables. You can do so many things with them, including this wonderful simple soup.

You will need:

4 Cups of Chicken Broth

1 ½ Cup of Whole Milk

2 to 2 ½ Cups of Potatoes, cubed

¼ Cup Celery, thinly sliced

¼ Cup Carrots, thinly sliced

½ Cup Sweet White Onions

¾ Teaspoon of Salt

¼ Teaspoon of White Pepper

4 Ounces of Cream Cheese, room temperature, cut into one inch pieces

1 Tablespoon Corn Starch

1 Tablespoon Olive Oil

Add the oil to a six quart soup pot, heating it over medium high heat.

When the oil gets hot, add the carrots, onions, and celery. Cook for two – three

minutes while stirring. Turn the heat down to simmer.

Add the chicken broth, potatoes and spices, cooking until the potatoes are

fork tender [about 10 minutes].

Add 1 Cup of the milk, while stirring, to avoid curdling. When the milk has reached the same temperature as the cooking soup, drop in the cream

cheese, allowing it to melt for a couple of minutes before stirring the soup,

once more.

Taste the mixture to be sure you do not need to add more salt or pepper.

If more is needed, do so now.

Add the corn starch and the rest of the milk to a small bowl and mix well.

Slowly pour the mixture into the hot soup, stirring, until the soup thickens. Reduce the heat to warm and allow the soup to cool.

Serve with a good hardy bread or an assortment of crackers.

Options:

[1] Top with your favorite shredded cheese.

[2] Slice a couple green onions and sprinkle on top.

[3] A couple tablespoons of Bacon Bits will add lots of extra flavor.

[4] Add a pinch or two of Red Pepper Flakes to the cooking soup,

to add a little kick to the soup.

[5] Float a pat of butter on top of the hot soup.

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Potatoes are one of my favorite vegetables. You can do so many things with them.  Baked, Fried, or Hashed, they are simply one of the best all around food items.  This wonderful simple soup recipe will delight anyone who eats it, give it a try on a cold Autumn night.

You will need:

4 Cups of Chicken Broth

1 ½ Cup of Whole Milk

2 to 2 ½ Cups of Potatoes, cubed

¼ Cup Celery, thinly sliced

¼ Cup Carrots, thinly sliced

½ Cup Sweet White Onions

¾ Teaspoon of Salt

¼ Teaspoon of White Pepper

4 Ounces of Cream Cheese, room temperature, cut into one inch pieces

1 Tablespoon Corn Starch

1 Tablespoon Olive Oil

Add the oil to a six quart soup pot, heating it over medium high heat.

When the oil gets hot, add the carrots, onions, and celery. Cook for two – three minutes while stirring. Turn the heat down to simmer.

Add the chicken broth, potatoes and spices, cooking until the potatoes are fork tender [about 10 minutes].

Add 1 Cup of the milk, while stirring, to avoid curdling. When the milk has reached the same temperature as the cooking soup, drop in the cream cheese, allowing it to melt for a couple of minutes before stirring the soup,once more.

Taste the mixture to be sure you do not need to add more salt or pepper.  If more is needed, do so now.

Add the corn starch and the rest of the milk to a small bowl and mix well.

Slowly pour the mixture into the hot soup, stirring, until the soup thickens. Reduce the heat to warm and allow the soup to cool.

Serve with a good hardy bread or an assortment of crackers.

  • Options:

[1] Top with your favorite shredded cheese.

[2] Slice a couple green onions and sprinkle on top.

[3] A couple tablespoons of Bacon Bits will add lots of extra flavor.

[4] Add a pinch or two of Red Pepper Flakes to the cooking soup, to add a little kick to the soup.

[5] Float a pat of butter on top of the hot soup.

The Healthiest Foods You Can Get

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

Fruits

Apricots

Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft.

Mango

A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupe

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Cantaloupes are in the top 10 when it comes to eating one of the healthiest foods. They contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato

A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

Onions

An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli

Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach

Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts

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Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto beans

A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk

Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0 fiber.

While Skin Milk is in the healthiest foods category for the younger generation, as we age we need a little more fat in our diet, so using regular or 2% milk in your diet is ok, too.

Seafood

Salmon

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All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab

Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

With just a few changes in our diets, we can assure ourselves that we are doing our best to eat the healthiest foods from the garden or grocery stores.

If you’re looking for a meatless meal that satisfies, look no further. This isn’t an exact recipe, it lets you choose your favorite vegetables, herbs and spices.  Instead it is meant to inspire you for your next veggie only meal.

Preheat your oven to 350 F. Then open your refrigerator and see what is in the vegetable draw.  Choose your favorites and begin chopping up some veggies.  Next add some herbs, such as, Basil, Cilantro, Oregano or mint.  Drizzle with Olive Oil, then lightly toss.  Add a pinch or two or my favorite spices, salt and pepper, lightly mix to mingle the flavors.  Using two pieces of foil, [or as many as you need] divide the vegetables and place on the foil, folding them into small pouches.  Place on a cookie sheet and bake for about 20 minutes for a hot crunchy texture or 35 minutes for a completely cooked meal. 

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In this photo, we have pattypans, peppers, onions and tomatoes with basil, parsley and oregano.  You can also add, fresh mushrooms, eggplant, garlic and plenty of other veggies.  Most will work well in this little quick and easy [no] recipe meatless meal.

Take care when opening the pouch as steam can burn fingers and noses, if gotten too close.  The aroma will be amazing but don’t stop there, add a drizzle of your favorite balsamic reduction or soy sauce, then serve over rice, pasta, Quinoa or just have it by itself.  With all the flavors and texture of this meatless meal you will not miss the meat at all.

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If you prefer your food grilled, this [no] recipe can be done on your grill, also.  Just be sure to use one of the vegetable baskets made just for grilling so your chopped veggies will not fall through the grill while cooking.  Complete the cooking before adding the soy sauce, balsamic vinegar or Olive oil to the hot vegetables.  Toss to incorporate the flavors before serving. Serve with some slices of warmed french bread that has been sprinkled with Parmesan Cheese for a meal to remember.

 

Most families have an enormous amount of food waste.  Take a look at your neighbors garbage and the amount thrown away would make some people literally cry.  But, you can eliminate most if not all of your food waste by following these tips.

1. Plan Your Meals – Don’t go shopping without a plan. If you know what meals you want to cook based on the weekly grocery store flyers, what you have on hand, and what’s in season, you’ll waste less.

2. Freeze Leftovers – When you have leftovers, even small amounts, put them away in the freezer. Even small amounts of cooked veggies or instance, can be used later to make veggie soup.

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3. Cook the Right Serving Amounts – If you’re cooking for two, consider cutting the recipe in half to avoid waste. Alternatively, plan ahead to save leftovers as homemade TV dinners for eating later.

4. Buy the Weird Veggies – Check out your grocer to see when they sell the strange shaped or “ugly” produce. This not only costs less but by buying you help eliminate the grocery store’s waste.

5. Use the Old First – As you put food away, put new behind the old so that you make sure to use the old items before you use the new items. For items that are shelf stable until opening, like mayonnaise, keep out of the fridge until the old is used.

6. Have a Leftover Day – At least once a week, have a day where everyone only eats leftovers. This is a great way to use up all the food that you have prepared. You can heat it all up and serve it buffet style.

7. Conduct Inventory Regularly – Before shopping, always check what you have available and what is getting ready to expire so that you can create dishes using those ingredients that you already have on hand.

8. Use Scraps Wisely – When you have food scraps there are things you can do with it, such as use it to make compost, or create broths.  Even your leftover fresh veggies can be turned into a flavor filled broth for making your next batch of soup.

9. Learn Proper Storage Techniques – There is a right way, and a wrong way, a right place, and a wrong place to store each item that you purchase. Do your research and learn how to store everything correctly to get the most use out of it.

10. Preserve Your Own – Can it, pickle it, or freeze it if you realize you’re not going to have time to eat it before it goes bad. For example, fermented cabbage is an excellent way to use up cabbage that is getting close to expiring.  A simple pickling will save it for later use.  This is also true of most fresh vegetables, [cucumbers, cauliflower, carrots, etc.] thus cutting down on your food waste.

11. Eat Expired Food – Most food has expiration dates that aren’t really when the food “goes bad” but rather when it must be sold by. Most foods are fine for at least 7 days past the expiration or sell-by date.

With a little planning and thought you can eliminate most food waste. If somehow you still end up with extra food because you couldn’t say no to a sale, you can save the day by donating it to your local food bank.

Have you tried the NEW OLD health food? What, haven’t heard of it? It’s called Bone Broth, a rich broth made from any animal bones that have already been roasted in your meal preparation or bought from your butcher and roasted in your oven.

Roasted Chicken Leftovers

Start by removing the cooked meat, then rinse and crack the bones so they will release their goodness,  if they are still intact, place the bones back into a clean pot, add enough water to cover plus 3-4 inches above the bones and simmer over a medium heat source for 3-8 hours.

  • The gelatin found in bone broth is a hydrophobic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion.

  • Bone broth reduces joint pain and inflammation courtesy of Chondroitin Sulfates, Glucosamine, and other compounds extracted from the boiled down bone cartilage.

  • Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals.

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To enhance the flavor, I add 1 teaspoon of sea salt, one medium onion cut in half, and  1 large carrot, 2 celery ribs, cut into one inch pieces but the flavorings can be any vegetable of your choice.

I’m guessing, by now, you have noticed the NEW OLD health food is an old favorite that our grandmothers have been making for centuries. Yep, the Bone Broth that is the rage of the culinary world, is an enriched broth or stock that cooks from every generation have been making for centuries.

The grandmother that gave you chicken broth for a cold was doing the right thing for you, without knowing it or having a doctor’s education.

As with a lot of things, the old is new again.  If you think you do not have time to engage in the making of this wonderful healthy broth, use your slow cooker for the simmering stage.  You can even leave it over night and have a cup in the morning to start your day.

Garden Fresh Italian Tomato Sauce

¼ Cup of Olive Oil

2 Medium Sweet Onions, chopped

2 Cloves of Garlic, minced

1 Tablespoon of Fresh Basil Leaves, finely chopped

1 Teaspoon Salt

1 Teaspoon of Fresh Oregano, finely chopped

1 Tablespoon of Sugar

4 Pounds of Fresh Tomatoes, peeled and chopped*

[should measure about 2 ½ quarts]

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Heat oil in a large saucepan. Add the onions, garlic, Basil, Oregano and salt. Saute for about five minutes then stir in the tomatoes. Bring the pot to a boil, reduce the heat and simmer uncovered for about two hours. Stir often. Add the sugar and continue to simmer until the sauce come to the thickness you like.

Remove from the heat and allow to cool. You should have about 5 ½ to 6 cups of sauce. When cooled, store in air tight containers until ready to use. Can be frozen if needed.

*Before chopping, squeeze out as many seeds as possible. The seeds can give the sauce a bitter taste. Try keeping as much of the liquid as you can by squeezing over a mesh strainer with a bowl under it. Add the liquid to the cooking sauce. This sauce can be added to any of your favorite pasta recipes.

Fabulous Garlic Sauce

½ Cup of Minced Garlic, about 1 large head

¼ Cup of Olive Oil

¼ Cup of Butter

1 Cup of Fresh Parsley, finely chopped

¼ Cup of Parmesan Cheese, shredded

Heat the oil and butter over medium heat until soft but not browned. If you scorch the sauce, it will become bitter tasting. Stir in the parsley and cook while stirring for about two minutes. You want the parsley soft but still green. Serve while hot over ½ pound of cooked pasta, toss well. Adding ½ cup of small shrimp will only make this meal better.

White Clam Sauce

2 Small cans of Minced Clams [about 14 ounces total]

¼ Cup Olive Oil

¼ Cup Butter

2 Cloves of Garlic, crushed

2 Tablespoons of Fresh Cilantro, finely chopped

½ Teaspoon Salt

Drain the clams, reserving the liquid. In a skillet, slowly heat the oil and butter. Add the garlic and saute until the garlic is golden brown in color. Remove the skillet from the heat and add in ¾ cup of clam liquid*, salt and cilantro. Bring it back up to a slow boil, simmering for about 10 minutes. Add the clams and simmer for another 3 minutes, while stirring. Recipe makes about 1 cup of sauce. Enough for ½ pound of your favorite pasta.

*If there isn’t enough clam liquid, finish it off with water or chicken stock.

 

Tips for Reducing Your Family’s Food Waste

You might be surprised to learn that in the United States, we have more than 34 million tons of food waste on an annual basis. That accounts for around 14 percent of the total waste we place in our landfills, where it decomposes and creates greenhouse gases. The U.S. Department of Agriculture estimates that families in the United States waste about 27 percent of their food purchases, thus wasting spendable income.

So what can you do to reduce your food waste? Keep in mind that by reducing the amount of food you throw away, you’re actually saving money too. The following tips and lifestyle changes will help you make sure very little goes to waste.

[1] Meal Planning will help stop Food Waste.

Plan your meals weekly. Decide how many meals your family will be eating at home each week. Then make a written plan of what you need for breakfasts, lunches and dinners. Create a list and then shop from the list, buying only what you need. When you’re making the list, keep the recipes in front of you so you can make sure you buy the right quantity. For example, if a stir fry recipe calls for 10 ounces of chicken, you can buy only around 10 ounces, about one large chicken breast.

[2] Learning to Love Leftovers will stop Food Waste.

Much of the food that goes to waste in your home is most likely due to leftovers. Either change your meal planning so you don’t have leftovers, or learn to love them. For example, leftover stir fry may not sound like a typical breakfast, but it can be quite satisfying if you add a couple of eggs and create an omelet. You can also, plan to use them the next day for your brown bag lunch.

food waste This is one of my favorite ways to use leftovers for another meal.  A finger food plate where everyone gets a verity of small leftovers for a complete meal.  Black bean salad with corn tortilla chips, salmon pete` on celery sticks, sliced fresh veggies and a boiled egg makes an inviting meal, while clearing out the refrigerator.

[3] Learning to Preserve food will stop Food Waste.

There are many different opportunities to preserve your produce before it goes bad. For example, if you buy an abundance of apples and can’t eat them all before they go bad, you can chop them up and freeze them. You can place them in a food dehydrator or a low temperature oven and make dried apple slices. You can also cook them down and toss them in a food processor and make applesauce or apple butter.

Finally, if you just can’t do anything with that food and it’s going to end up in a landfill, consider composting. Composting turns your food scraps and paper scraps into rich soil that you can use in your garden, landscaping or even in your indoor plants. It’s a smart way to help keep food waste out of landfills and to enhance your gardening experience.