Get Fit!! forum: Healthy Recipes

 
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ImageTallulah_B
Jul 24, 2012 5:20 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Do you have any healthy recipes to share?
Sometimes it's low meat/low fat, and other times it's heavy on the veggies - please share! Ears perked up!

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ImageTallulah_B
Jul 24, 2012 5:22 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Here's a weight loss recipe copied directly from the website enclosed. I haven't tried it yet - let me know what you think.

Pasta con Broccoli
From Appetite for Reduction: Fast & filling Low-fat Vegan Meals by Isa Chandra Moskowitz http://www.amazon.ca/Appetite-Reduction-Filling-Low-Fat-Vega...
I added a small can of drained, rinsed chickpeas for added protein. Use all the garlic even though it seems like a lot.
Ingredients
1/2 lb whole-wheat linguine (I used wild rice glueten free pasta instead)
2 teaspoons olive oil
1/4 cup thinly-sliced garlic
3 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 teaspoon dried thyme
1 cup vegetable broth
1/2 cup dry white wine
1/2 teaspoon salt
4 cups broccoli, tops cut into small florets, stalks sliced thinly
2 teaspoons balsamic vinegar
Several pinches freshly-ground black pepper
Directions
1. Bring a large pot of water to a boil, and use the time between starting at and the time it boils to prep your ingredients.
2. Heat a large skillet over medium heat. Sautee the garlic, red pepper flakes, and thyme in the oil for about a minute, and make sure you don’t burn them.
3. Stir in the vegetable broth, wine, and salt. Add the broccoli, bring the liquid up to a simmer, and cover the pan. Cook for 8 to 13 minutes, depending on how done you like your broccoli.
4. When the pasta is done, drain it and add it to the broccoli mixture. Toss with a pasta spoon for about three minutes, or until everything is thoroughly coated. Mix in the balsamic vinegar, and serve with generous doses of black pepper. There will be garlic left over in the bowl; don’t forget to spoon it out over your pasta.

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ImageDiamond919
Aug 1, 2012 2:18 PM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
Susan, I have been looking for a really good salad dressing that is low in fat, carbs and sugars. Usually, when you take away those three the flavor goes too. So I found a recipe:

16 oz cottage cheese
1/2 package of Hidden Valley Ranch dry dip mix

Mix together to as a dip for fresh veggies or add water to use as a dressing for salads. Very tasty
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 1, 2012 5:04 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
wow - thanks, Anita!
I'll have to try this - Hidden Valley is a good brand........
and I presume it's the low-fat cottage cheese, not the full-fat stuff my DH gets Big Grin

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ImageDiamond919
Aug 3, 2012 12:55 PM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
I get the 1% cottage cheese. I think you will be surprised at how good it is.
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 3, 2012 1:59 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
I'm not surprised......... I watch a show called "Eat, Shrink and Be Merry" where 2 sisters challenge chefs/cooks who cook full-fat dishes and the sisters make a low-fat/low calorie version. They then bring the 2 dishes to a group of the public who try them both. More times than not their lighter dish is chosen.
One sister is a nutritionalist and the other is a cook. When I get back from camping on Monday, please remind me, and I'll get a link to their website...... Ears perked up!

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ImageDiamond919
Aug 3, 2012 3:25 PM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
That would be great! I need ideas for light meals. I need a way to cook a fish filets other than baking in lemon juice and dry mustard. I want to try breading with Melba toast then baking. I always cover when baking but I like the crispy fillets.
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 6, 2012 9:55 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Janet & Greta Podleski and the TV hosts of Eat, Shrink and Be Merry.
Here's their home site - click "On TV" tab and it shows 4 paragraphs where you click "Click here" and it brings you here:
http://www.foodnetwork.ca/ontv/shows/Eat-Shrink-and-Be-Merry...
These are all good links......... hope you can "view" the Canadian show.......

btw - I have a breading for pork chops, chicken or fish that's Very Light - it's called "Skinny Shake". You bake your chicken, fish or pork chops - here's the recipe for the Skinny Shake and "Southern Fried" chicken:

Skinny Shake
Works for chicken, beef or pork
(recipe makes enough to coat about 20 cut up chickens or almost 30 servings of fish fillets)

Empty 4 Cups dry bread crumbs into a deep bowl, add 1/2 Cup vegetable oil and mix these until
well blended with pastry blender or fork

Add:
1 Tablespoon salt
1 Tablespoon paprika
1 Tablespoon celery salt
1 teaspoon pepper
OR season to suit yourself - Onion or garlic powder, sesame or poppy seeds, dried herbs,
lemon pepper....... use your imagination.

I also add parmesan cheese for that extra bump. Put it in a clean plastic
container (ie. cottage cheese or yogurt or whatever) and store in fridge.


Oven Baked "Southern Fried" Chicken recipe, using Skinny Shake:
Dieter's Portion - 1/6 of the chicken - 244 calories.

1/2 cup "Skinny Shake" above
2 broiler-fryers (about 2 1/2 pounds each), cut up

Measure out Skinny Shake and put in a paper bag.
Moisten the pieces of chicken with water and shake them in the bag, a few pieces at a time.
Arrange chicken, skin side up, in a single layer on a non-stick baking pan and bake in a
moderate oven (375 deg F) about 45 minutes, adding absolutely no other fats or oils.
Don't be alarmed if the chicken seems dry for the first 20 minutes; then the "Skinny Shake"
starts to work, and at the end of the baking period, it will be crisp and perfect.

Drooling

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ImageTallulah_B
Aug 6, 2012 10:30 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Here's a good recipe for Skinny Potatoes

Skinny Mashed Potatoes

Metric Ingredient Imperial
12 potatoes 12
175 ml fat free clear chicken broth 3/4 cup
125 ml plain fat free yogurt 1/2 cup
5 ml chives, chopped 1 tsp
-salt & pepper to taste-

Directions
Peel potatoes and slice into a large pan. Cover potatoes with water.
Cook over medium high heat until water begins to boil. Continue cooking until potatoes are tender and cooked through. Drain off water.

Add chicken broth, yogurt, chives and salt and pepper to taste. Mash potatoes with a potato masher or with an electric mixer on low speed.

Serves 4

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ImageTallulah_B
Aug 28, 2012 9:44 AM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
haven't heard from anyone in awhile - how's everyone doing??
Does anyone else have healthy recipes they use?

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ImageDiamond919
Aug 30, 2012 10:24 AM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
I'm in love with baked fish! I like it crispy so I probably over bake. I am shying away from salt, so I use lemon pepper, lemon juice, olive oil, Old Bay seasonings and mustard powder. Ihave used this recipe with sliced tomatoes and onions. I really like it but I was a fried fish lover in the past.
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 30, 2012 10:38 AM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Funny you should mention fish - it's what I pulled out of the freezer for dinner tonight!
And I'm using my Skinny Shake recipe to bake it Big Grin
I use sea salt which I think is better than your regular salt......... Ears perked up!

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ImageDiamond919
Aug 30, 2012 12:27 PM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
What kind of fish are you having? I had Swai today but I have been eating Tilapia. What are you having with it?
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 30, 2012 1:49 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Cod - having basmati rice (leftover from last night) and corn on the cob
Otherwise, I'm drinking a Lot of water. don't know why, but by the end of the day my feet have puffed out so must be retaining a lot of water. My calves are puffed out to the point of discomfort because the skin is SO stretched. I think I had too much salt with pretzels, and now am compensating with major water intake. I'm going to check online to see what I can do for water retention. I've never had this problem before.......... Sticking tongue out

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ImageDiamond919
Aug 30, 2012 3:13 PM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
Is the water retention just with your feet? Maybe prop for better circulation tonight (feet above your heart while sleeping).
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 30, 2012 4:39 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
Yes, feet, ankles and calves - don't see it anywhere else. I read online that warm (cooled down boiled) with 2-3 tablespoons of lemon juice helps. So, I made myself some today. I had done a "flush" many years ago, and I remember that's the way the day started - with a warm glass of water and lemon juice.
I wish I could find the recipe that was in Women's Day......... Boiled root vegetables (potatoes, carrots, parsnips, etc) in a large pot, then drain the juice - that was one of the drinks to have every day - I think 2-3 times per day?!?! It was a Liver Cleanse........ Drooling
Anyone out there have that magazine and willing to share the recipe? It was really good tasting, and I used the boiled veggies too, although the recipe said to toss them out - I'm too Scottish to toss out food.
hmmmmmmm maybe that's my main problem - can't waste food, so I eat it Rolling on the floor laughing Rolling on the floor laughing Rolling on the floor laughing

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ImageTallulah_B
Aug 30, 2012 4:47 PM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
I just found this recipe from Women's World magazine, as listed on MyFitnessPal.com
I'm going to try it - anyone care to join me? Or any thoughts on it?

~FAT FLUSH SOUP~
‎2 tsp. Olive Oil
1 1/4 lbs. Lean Ground Beef, Turkey, or Shredded Chicken
1 Onion, chopped
2 cloves Garlic, chopped
1 Bell Pepper, seeded and chopped
... 8 oz. Mushrooms, chopped
1 (14oz) can Crushed Tomatoes
1 (32oz.) bottle reduced sodium tomato or vegetable Cocktail Juice
1 (14oz) can Beans rinsed and drained.
1 Tbs.Ground Cumin
1/8 tsp. cayenne, or to taste
1/4 cup each fresh Cilantro and Parsley, chopped

In a stockpot, heat Olive Oil over Medium-high setting. Saute meat/ poultry until cooked through, about 5 minutes. Drain and set aside. Saute Onions, Garlic, Peppers, and Mushrooms until soft, about 5 minutes. Stir in remaining ingredients, except Cilantro and Parsley. Cover and simmer 20 minutes. Stir in Cilantro and Parsley. Cover and simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Makes 16 cups.
1 serving = 3 cups
Calories 315
Fat 9g
cholesterol 65.8mg
Protein 31g
Carbs.30g
Sodium1185mg.
Fiber 8g.

This is what the poster wrote:

It tastes just like Chili! ( I used 93/7 Ground Turkey ) just be careful and put the exact amount of Cayenne in there. Mine is warm but I could feed it to a little one and be fine. I used the exact amount, but you can taste it a little.
I weigh myself every Sunday/ Monday.... depending on my mood to log.... and I logged my loss for the week yesterday. From yesterday to today, I lost 1.4lbs! I won't log it, I only log my loss once a week, but I am staying on this plan for 7 to 10 days to see what happens!!! For what it is worth, I work all week on the treadmill to see a 1.4lb. loss so this is exciting! I may have just lost some water weight all of the sudden, who knows, but I will tell you this..... I have never, in the past months....seen a 1.4lb. Loss overnight!
Also, this recipe below makes ( 5) 3 cup servings so if you want to do this for a week or two, you might want to double the ingredients. 10 servings is five days if you don't want to feed your family this for days and days. If you are feeding the family, well, you might want to make it every other day or something. MY HUSBAND LOVES IT! So, I will be making this every other day for the next week to week and a half.......but I just know that it is going to be worth it! I have a good feeling about this one!

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ImageDiamond919
Aug 31, 2012 7:00 AM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
Sounds like a plan! I think I can try this for a week or so just to see what happens. I'm going to pick up the ingredients tonight, Susan.

To make sure I understand you this is a fat flush? I think I have been taking in too few calories and burning muscle instead of fat. So I need to make sure I am burning fat!!!!
Love prospers when a fault is forgiven, but dwelling on it separates close friends.
ImageTallulah_B
Aug 31, 2012 8:39 AM CST
Name: Susan MacKenzie
Torrington, Alberta, Canada
World Famous Gopher Hole Museum
I expect a lot of it is water loss, cuz the amount of liquid you're drinking is a help for water loss (flushes your system of water and fat, I'm sure). Big Grin

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ImageDiamond919
Aug 31, 2012 9:10 AM CST
Name: Anita Crusoe
Indiana
Love forgives all wrongs.
More questions:

I'm trying really hard to have fresh or frozen veggies - less preservatives and salt. So can you offer any suggestions for making my own veggie juice to replace the V8 and what kind of beans - does it matter?

I have tried to make my own spaghetti sauce or chili base. It didn't turn out too well but I still have the concoction, so I may as well put it to good use.
Love prospers when a fault is forgiven, but dwelling on it separates close friends.

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