Healthy Recipes
Summer 2011... Healthy Eating Plan:
Start with– NO white flour, NO white pasta, NO white sugar, NO white bread,
NO canned fish, NO white rice…
When possible… use LOCALLY GROWN or certified ORGANIC produce
Sample Menus:
Breakfast1. Brown Rice Omelet
In a pan…. Olive oil
Green pepper cut up, Yellow pepper cut up
½ small onion
3 mushrooms cut up
½ tomato cut up
add pepper, parsley and 2 scoops of cooked brown rice
cook vegetables/rice first/ medium heat
then add egg whites…stir while cooking
add ½ cup shredded cheese or shredded tofu (low fat)
2. Vermont Oatmeal
Old Fashioned Quaker Oats (NO instant)
Combine ingredients in a pan
Water, oats and boil until cooked (usually 5 min)
Then add:
Cut up dates, walnuts, ½ cup healthy granola cereal, 1 banana
Add REAL Vermont Maple Syrup (1 tablespoon)
Add ½ cup rice milk (original rice dream)
(you can also add: raisins, peaches, cranberries)
3. Ancient Grains Breakfast: Kamut Flakes
1 bowl of Kamut Flakes with Rice Milk
add: 1 cup PLAIN lowfat yogurt and blueberries
(you can also use: peaches, cranberries, or apples instead of blueberries)
4. Salad and Salmon
Romaine lettuce, red cabbage
Walnuts, Feta cheese
Olive Oil with Balsamic Vinegar as dressing
3 oz of broiled Salmon (wild), in Olive Oil with lemon
5. SWAN/ Breakfast-Stir Fry
String-beans, Walnuts, Avocado, Nuts, Onions, Egg Whites, Goat Cheese, Olive Oil
Olive oil in pan, start with onions, then add string beans, walnuts, avocado, pistachios nuts….stir fry until cooked but still crunchy… then add goat cheese at last minute and heat all ingredients on low.
Lunch
1. Nutty Brown Rice
In a bowl combine:
4 scoops brown rice (cooked)
½ cup walnuts
½ tomato cut up, 1 tbsp feta cheese
add, pepper, parsley, basil
and olive oil
2. Lentils and Brown Rice
Cook Lentils: 3 cups water, 1 cup Lentils, boil then simmer… for 30min
Add 4 scoops cooked Brown Rice
Add walnuts, Olive Oil, lemon (squeezed), pepper, ½ cup low fat/ mozzarella cheese (shredded),
Optional: add ½ cut up avocado, 1 tomato cut up,
3. Couscous with Lentils
Cooked Couscous (whole wheat)
Add to cooked Lentils (3cups water, 1 cup Lentils, boil then simmer for 30min)
With Olive Oil, almonds or walnuts, parsley, basil, pepper
Lemon (juice-squeezed), cut up tomatoes, red pepper (powder)
Dinner
1. To-Your-Health Salad
In a soup dish combine:
Romaine lettuce, Red cabbage, 1 Carrot, ½ Green Bell pepper, Mushrooms (4)
Artichoke hearts (4), Kalamata olives (4), ½ cup Walnuts, ½ cup Blueberries
Add: Olive Oil and Balsamic Vinegar, Parsley, Basil, Pepper
2. Atlantic Halibut Steak (4oz.) (New England caught) Broiled
olive oil, one green pepper, cut up
basil, parsley, pepper, capers, onions, garlic chopped/ browned
one lemon, squeezed, Cajun seasoning
add to top of fish…Broil for 10-12 min. on high
3. Whole Wheat-Pasta Primavera
boil pasta remove from pot, add olive oil
sauté, lightly, in a pan with olive oil add:
chopped/sliced red pepper, green pepper, yellow squash
string beans, chopped carrot, broccoli,
add black pepper to taste
add pasta to pan… stir and serve
Shopping List Suggestions:
- Whole wheat crackers > (Ak-Mak—brand name)
- Tofu (block form)
- Juice > not from concentrate: Orange, Grape, Blueberry
- Whole Wheat Pasta (Barilla)
- Soy Milk (Silk-original flavor) or Rice Milk (plain) or Almond Milk (plain)
- Lettuce-- Dark Green ONLY
- Nuts > Raw>(no salt, honey, sugar, oils)>cashews, almonds, walnuts, some peanuts
- Lentils (Organic)
- Brown Rice (Full Circle-Organic)
- Oatmeal > Quakers Old Fashioned
- Cheerios > plain
- Whole Wheat Couscous
- Egg White packages
- Quinoa (Organic)
- Buckwheat/Whole Wheat pancake mix
- Hummus w/ Tahini
- Whole Wheat Pita Bread
- Kamut Cereal (ancient grains)
- Taboule (bulger wheat, tomatoes, parsley, garlic, lemon)
- Avocado (Organic)
- Bluberries (local)
- Apples (local)
- Wild Caught Salmon (filet)
- Wild Caught Tuna (steaks)
- Wild Caught Halibut (steaks) New England
- Drinks: fresh squeezed blueberry juice, fresh squeezed grape juice, green tea (unsweetened), fresh squeezed carrot juice
