| Meal Plans for Healthy Lifestyles! |
Herbs and how to use them:* Burnet with salads or poultry* Chervil with salads or fish * Cilantro with pasta, salads, fish, or salsas * Sweet basil with chicken or fish, pasta, tomatoes and other vegetables * Dill with chicken or fish * Lemon balm with fish or fruit * Oregano with vegetables or pasta * Mint with salads or fruits * Rosemary with chicken, veal, lamb, or potatoes * Summer savory with vegetables or dried beans * Tarragon with fish, chicken, or salads * Thyme with meats, poultry, fish, vegetables, or salads YaYa-B 2 teaspoons salt 1 teaspoon basil 2 teaspoons dried oregano 1/2 teaspoon thyme 1 1/2 teaspoons onion powder 2 teaspoons garlic powder 1 teaspoon dill 1 teaspoon marjoram 1 teaspoon cornstarch 1 teaspoon pepper 1 teaspoon dried parsley flakes 1 teaspoon rosemary 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg Replacements * You can replace butter or margarine with extra virgin olive oil - 1 tablespoon butter to 2 1/4 teaspoons extra virgin olive oil More on healthy fats & oils * Replacing sour cream or heavy cream with nonfat plain Greek yogurt is a one-to-one ratio. Healthy Ways to Cook Vegetables 1. Steam - Any of your favorite vegetables will steam nicely with citrus zest and juice added to the water, like broccoli with orange or spinach with lemon. 2. Saute - Choose a few brightly colored vegetables along with extra virgin olive oil and your favorite herbs/spices. Cook until slightly tender but still crunchy. 3. Stir-fry - Select a lean meat with any of your favorite vegetables to cook with teriyaki sauce, then serve over mung bean sprouts or quinoa. 4. Bake - Wrap vegetables, extra virgin olive oil and herbs/spices of your choice in tin foil and bake until vegetables are slightly tender. 5. Boil - Always use a broth or liquid that you will drink along with the vegetables when you boil them, so that the nutrients that are released in the boiling process aren't lost. 6. Stew - Fruit, tomatoes and root vegetables like carrots, parsnips, turnips, rutabegas, potatoes and onions tend to stew better than other vegetables. 7. Roast - Bell peppers and root vegetables like carrots, parsnips, turnips, rutabegas, potatoes and onions also roast better than other vegetables. So take a few of your choice, chop them up, spread them on a baking sheet, drizzle extra virgin olive oil over them along with your favorite herbs/spices, then roast them in the oven at 450° for 30-40 minutes or until tender. 8. Grill - Bell peppers, asparagus, zucchinis and mushrooms grill well and make tasty additions to salads or main dishes. |
Salad dressingsBasic vinaigrette1 tablespoon extra-virgin olive oil 1 tablespoon balsamic vinegar, red-wine vinegar, or lemon juice Small pinch of salt Ground pepper to taste Optional 1/2 clove garlic, peeled 1 tablespoon strong brewed Earl Grey tea 1/2 teaspoon Dijon mustard 1/2 tablespoon chopped fresh parsley, or chives 1/2 teaspoon honey Honey mustard 1 clove garlic, minced 1/3 cup extra-virgin olive oil 1 tablespoon white-wine vinegar 1 1/2 teaspoons Dijon mustard, (coarse or smooth) 1/2 teaspoon honey 1/8 teaspoon salt Freshly ground pepper, to taste FishMediterranean fishServes: Makes 6 servings. 1 1/2 pounds firm white fish fillets 1 tablespoon olive oil 1/2 cup finely chopped onion 1 can (14 1/2 ounces) diced tomatoes, drained 1/2 cup pitted Kalamata, green or black olives, cut in half lengthwise 2 tablespoons white wine 1 teaspoon basil leaves 1/2 teaspoon garlic powder 1/4 teaspoon thyme leaves Mix ingredients in a small bowl or zip lock bag, add fillets and let them marinate in the refrigerator until you're ready to cook. Salmon with lemon 4 (6-ounce) salmon fillets 1/4 cup extra-virgin olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 tablespoon minced fresh rosemary leaves 8 lemon slices (about 2 lemons) 1/4 cup lemon juice (about 1 lemon) 1/2 cup Marsala wine (or white wine) 4 teaspoons capers 4 pieces of aluminum foil Mix herb and spice ingredients. Place each salmon fillet on a piece of aluminum foil, cover each fillet with some of the mixture, wrap in the foil and set in the refrigerator until you're ready to cook. Cook the fillet in the foil. Lemon garlic fillet 4 fillets 3 tablespoons fresh lemon juice 1 tablespoon olive oil 1 clove garlic, finely chopped 1 teaspoon dried parsley flakes pepper to taste Mix ingredients in a small bowl or zip lock bag, add fillets and let them marinate in the refrigerator until you're ready to cook. BeefBeef stir-fry Choose a lean beef.Choose a variety of your favorite vegetables, at least 3 colors and about 4 cups' worth. Use mung bean sprouts in place of rice or pasta. Make a homemade sauce or a light teriyaki sauce. Brown the ground beef, then stir in sauce and vegetables, and cook until vegetables begin to soften. Beef Stroganoff 1 lb. ground beef 2 1/4 teaspoons extra virgin olive oil 1 teaspoon Dijon mustard 1/3 cup Greek yogurt 1/3 cup white wine or Worcester sauce 1/2 lb. white mushrooms, sliced 4 green onions, white and green parts Brown the meat and drain the fat, then deglaze the pan with a splash of white wine and extra virgin olive oil. Add the Dijon mustard, Worcester sauce or white wine and ground beef, then whisk in the Greek yogurt, mushrooms and green onions. If you don't want to use flour, boil the noodles in the sauce to absorb some of the liquid. ChickenBalsamic Glazed ChickenChicken pieces 4 lbs. Balsamic glaze 1/3 cup Lime juice 1/2 lime A slice of lime and fresh green onions chop't for garnish Chili powder 1 teaspoon (optional) Mix ingredients in a small bowl or zip lock bag, add chicken pieces and let it marinate in the refrigerator until you're ready to cook. Garlic Lemon Chicken 2 thin slices of lemon Lemon juice 1 lemon 1 1/2 teaspoons fresh rosemary, finely chopped 1/4 teaspoon salt 1 dash pepper 1 1/2 teaspoons olive oil 1 small garlic clove, minced 2 chicken pieces Mix ingredients in a small bowl or zip lock bag, add chicken pieces and let it marinate in the refrigerator until you're ready to cook. Marinated chicken 1 to 2 tablespoons vinegar, like cider, balsamic, or red wine 2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary, or crumbled bay leaf 1 to 2 tablespoons mustard, whole grain or Dijon 1 to 2 teaspoon garlic or onion powder, optional 1/4 cup extra-virgin olive oil Freshly ground black pepper 4 boneless, skinless chicken pieces Mix ingredients in a small bowl or zip lock bag, add chicken pieces and let it marinate in the refrigerator until you're ready to cook. Orange Chicken For the chicken fingers: Cooking spray 1 tablespoon sesame seeds 4 cups (3 1/2 ounces) crispy rice cereal 1/2 teaspoon grated orange zest Kosher salt and freshly ground black pepper 2 egg whites 1 tablespoon low-sodium teriyaki sauce 1 1/2 pounds boneless skinless chicken breast, cut into tenders 4 by 1 1/2-inches, about 18 pieces Mix ingredients in a small bowl or zip lock bag, and coat the chicken pieces with the mixture. For the sauce: 1/2 cup low-sugar orange marmalade 1 tablespoon low-sodium teriyaki sauce 1 teaspoon grated ginger 1 tablespoon freshly squeezed lemon juice Pour over chicken pieces and let it marinate in the refrigerator until you're ready to cook. | - |