Healthy Recipes

Healthy recipes are one of the keys to a successful Eating for Life strategy. I'll provide links to the best recipe websites and resources I have found. I tend to like sites that provide more than just big recipe lists. There are great sites out there that can help you keep track of your eating habits, preferences, shopping lists, and offer suggestions...you name it, they will help you with it.

Having a library of healthy recipes that you become familiar with shopping for and preparing is extremely useful! It's also handy to know how well they keep as leftovers, if there are any special storage or utensil needs for a dish, preparation time, and so on.

Excellent Free Recipe Sites:

The Internet is brimming with excellent healthy recipes and cooking sites! Many of them are free to use or ask only for some kind of registration or newsletter subscription. I recommend that you use a "junk" email account from Yahoo! or HotMail to sign up for these. If you love them, you can always change your email later.

These are free sites that I use all the time:

Eating for Life Sample Recipes
Checking out Bill's new crusade, the Great American Transformation and the book that explains it. Basically, we have a big, fat problem. We Americans are becoming big...and fat...and that's a problem! The Vision: America will be the healthiest nation in the world, within 10 years.

I really enjoy this book! The purpose behind it...the concepts...and then a real feeling of bringing it all together. Check out these sample recipes from the official site:

...Eating for LIFE Sample Recipes

Eating for Life

Bill Phillips

Buy New $24.50!

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AllRecipes.com

WOW...absolutely everything you ever wanted to know about food! There are so many cool things about this site like the Recipe Box, Meal Planner that you can adjust for serving amounts (i.e. eating for 1), Shopping List and more from the world's most popular recipe website. How about 1,350 ways to prepare chicken!

...Hungry for dinner ideas? Click here for America's Best 300 Recipes!

Jessica's Biscuit

From the fine folks at Epicurious.COM (also a great recipe site!), Jessica's Biscuit provides 9,000 hardbound and eBook recipe titles! If you want a specialty or ethnic book for some different and interesting ways to eat healthy recipes, Jessica's got what you want.

...MORE

Fish - shellfish - grilled salmon - smoked fish

EggBeaters

What can I say? I love EggBeaters! There is no faster way on earth to whip up a plateful of nutritious eggs...yes, they are real eggs...but without the cholesterol and fat of regular egg yokes. This site has great recipes to take advantage of these nutritional miracles...

With a shelf life of 90 days (and you can freeze the unopened carton too!), they are a staple in my refrigerator.

I also very much enjoy the Garden Vegetable blend of green and red peppers, tender onions, crispy celery and just the right amount of seasonings for a quick and delicious omelet or scrambled egg dish. No chopping little bits of vegetables!

I could eat burritos anytime so the Southwest version of the product which offers a bolder flavor with a combination of real eggs, green and red peppers, onions, chilies and Southwestern spices for really decent breakfast burritos. I like 'em hot so I just spice it up a bit with some diced jalape�os, slap it together in a whole wheat tortilla and viola!

How Do I Use Egg Beaters?
In place of whole eggs in my favorite dishes, including scrambled eggs, omelets, and French toast. I also use Egg Beaters as an ingredient in just about any recipe calling for eggs. And, because Egg Beaters is pasteurized, it's safe and convenient to use with recipes calling for uncooked eggs. Caesar salad dressing, protein shakes and smoothies, b�arnaise and hollandaise sauces, egg nog and more are all safe to consume with Egg Beaters.

For Recipes:
For recipes, simply use Egg Beaters as follows:

4 whole eggs = 1 cup Egg Beaters
1 whole egg = 1/4 cup Egg Beaters
1 egg white = 2 tbsp. Egg Beaters
1 egg yolk = 3 tbsp. Egg Beaters

Skillet Scrambling:
Pour desired amount into non-stick sprayed skillet over medium heat. Let set for 30 seconds, then push cooked portion to center with spatula. Do not stir the eggs. Cook 1/2 to 1 minute more, gently turning to scramble. Seriously, it takes the pan longer to warm up than it does to cook these!

Microwave Scrambling:
Pour the desired amount of Egg Beaters into a microwave-safe bowl. Cover and cook at high (100%) power for 1 minute. Stir. Cook 1/2 to 1 minute more until set but slightly moist.

Hard-Cooked:
Pour Egg Beaters into a nonstick skillet. Cover; cook for 10 minutes over very low heat. Cool, then chop into cubes and use to make egg salad or egg sandwiches. Works great!

Breading:
Use Egg Beaters to coat chicken, fish or other foods before cooking with bread crumbs or flour.

Refrigerator Storage:
For storage purposes, you can keep an opened carton of Egg Beaters in your refrigerator for up to seven days. I like the convenient, re-sealable pour spout package makes that easier than ever, and avoids messy refrigerator spills. Unopened refrigerated Egg Beaters can be stored fresh in the refrigerator until the expiration date printed on each package.

Freezer Storage:
Frozen Egg Beaters packages can be stored in the freezer for up to one year after purchase. After you have defrosted a frozen package, it can be kept in the refrigerator for up to seven days, but do not refreeze.

Click the links below to view their online information materials.
	Blackline Masters - Healthy Eating Nutritional Facts Poster Consumer Brochure Recipe Booklet Protein Card Calculator

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Eggbeaters are easy eggs

Help Me Cook.com

Nicely done online cooking magazine with several great features like "What's for Dinner?" and tips from many professional chefs. Oh...and a wealth of information designed to answer cooking questions in general and...Help You Cook!

...Help Me Cook!

Put Down the Donut!...No, really!

Fresh, no bull content updated constantly and humorously delivered...health articles, fitness tips, cool healthy recipes, you name it. All from...yes...it's true...PutDownTheDonut.COM

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Links:

Lee Kum Kee

Tested Recipes

Try to keep it to twenty minutes or less

Seriously...finding the time to keep up with the sheer logistics of eating 6 times a day can be daunting. Here are a few that I've tried and are quick, nutritious meals:

Santa Fe Chicken
The mixture of spicy salsa and sweet peach preserves adds a flavorful touch to this chicken dish.

Serves 4

4 boneless, skinless chicken breasts (about 4 ounces each)
3/4 cup salsa (mild, medium or hot depending on preference)
1/4 cup peach preserves
Non-stick cooking spray
Mrs. Dash or similar mixed herb
seasoning

Rinse and pat dry chicken breasts and season each side with Mrs. Dash. Spray unheated broiler pan rack with non-stick cooking spray. Place chicken on broiling pan rack about 4 inches from the heat and cook for 10 to 12 minutes, turning once at the halfway point. Meanwhile, combine salsa and preserves in small saucepan over low heat and stir. Spoon over chicken breasts. Serve with brown rice and zucchini.

Quiche Cakes
Enjoy this quick and easy dish for breakfast, lunch or dinner!

Serves 6 to 8

2 (8-ounce) containers Egg Beaters
4 ounces chopped turkey ham
1/2 cup baby spinach leaves
1/4 cup chopped onion
4 ounces shredded, low-fat mild cheddar cheese
Salt
Pepper

Preheat oven to 350 degrees. Spray non-stick skillet with cooking spray and saut� turkey ham and onion until golden. Add spinach and saut� until spinach wilts. Spray large muffin pan with cooking spray. Fill each cup with vegetable mixture until about one-third full. Add salt and pepper to Egg Beaters and then add cheese. Pour Egg Beaters mixture into the cups over the vegetable mixture until three-fourths full. Bake for 10 to 12 minutes. Serve with fresh fruit for breakfast or a green salad for lunch or dinner.

Turkey Salad Lettuce Wraps
Are you stumped about what to do with the leftover holiday turkey? Turn it into Turkey Salad Lettuce Wraps. With the perfect blend of cream (non-fat, of course) and crunch, this recipe�s a winner.

Serves 4

Turkey Salad Lettuce Wraps 2 cups cooked, chopped turkey
1/4 cup non-fat mayonnaise
1 chopped celery stalk
3 sliced scallions (green onions)
3 tablespoons diced red onion
Salt
Pepper
4 Boston lettuce leaves
Cranberry sauce (optional)

Mix first six ingredients until well combined. Divide turkey mixture into four equal portions. Place each portion in the center of each lettuce leaf. Top with a spoonful of cranberry sauce, if desired. Fold or roll up each leaf and eat.

Field Green Salad with Soy Dressing
Serve this fresh salad with any meal or add 2 cups precooked, sliced chicken or turkey to make it a meal in a bowl. The soy dressing also goes very well on steak or chicken.

Serves 4

6 cups mixed baby field greens
1/2 cup sliced carrots
1/2 cup chopped red onion
1/2 cup yellow pepper, diced
1 cup shredded non-fat mozzarella or cheddar cheese (or 1/2 cup of each)

Rinse and spin-dry the greens. Place them in a large bowl. Add carrots, red onion and yellow pepper. Toss to combine. Sprinkle cheese on top. Serve with soy dressing.

Soy Dressing

1/2 cup light soy sauce
1/4 cup sesame oil
3/4 cup lemon juice
2 tablespoons minced garlic
2 tablespoons minced fresh chives

Combine all ingredients in a medium bowl and whisk thoroughly. Sample the dressing to see if more water is needed. If so, add a tablespoon at a time, whisking to taste. Transfer to a cruel or other dressing container with a top. Shake before pouring.

My apologies to any copyright violations on this page. Some of this stuff I've collected over several years and really don't know where I got it. If something is yours, I'll gladly credit you for it or immediately remove it at your request. Thanks...

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