Archive | Heart Healthy Recipe

Eat What You Love: 300 Incredible Recipes Low in Sugar, Fat and Calories

Eat What You Love: More Than 300 Incredible Recipes Low in Sugar, Fat and Calories
healthy recipes
As we all know and hear all the time, obesity is on the rise, even in young kids. Most of us like food and enjoy eating well. Eating well, however, doesn’t mean that we have to consume lots of fat and sugar and thereby calories. If you have a family member that has a health condition or if you want to cook for your family healthy and delicious food, ‘Eat What You Love’ would be a fantastic cookbook to own.

In the cookbook, written by Marlene Koch, you’ll find over 300 scrumptious, low-fat and low sugar recipes, even your pickiest eater and fast-food addict will enjoy. I like the fact that each of the recipes is fast and easy to prepare and cook; ideal for  working moms or dads to quickly whip something up at the end of a long working day.

healthy recipes

Marlene Koch’s has been called a “magician in the kitchen” for her amazing ability to make excess sugar, fat, and calories disappear, but never the taste! In Eat What You Love she works her magic to craft incredible tasting guilt-free recipes for everyone’s favorite foods–from luscious milkshakes and melty sandwiches, to creamy soups and crunchy “fried” foods–along with recipes for belly-filling breakfast dishes, sensational salads, perfect pastas, easy-fix entrees, savory soups and sides, and lots of her famous desserts!

The book starts with a very informative introduction on things such as fats (the good and the bad), sugars, carbs, calories, the issue with salt, fibers etc. It then goes on to talk about essential ingredients you will need for cooking healthy food. The recipes include chapters on smoothies and shakes, hot and cold drinks, muffins and coffee cakes, breakfast, appetizers, soups and chilis, pasta, fish and seafood, chicken, turkey, lean meat and even creamy desserts, cookies and cakes, as well as pies and fruit desserts. I am sure there’ll be something for everybody.

Overall, this is a fantastic, informative and must-have cookbook for any family that wants to enjoy delicious and healthy food. Grab a copy of the yummy recipe book HERE.

**I am an Amazon affiliate which means if you buy anything through my blog, I get a very small kickback at no cost
to you. I use this money to pay for postage and handling for my giveaways.

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I truly think ebook will be helpful to far more people then STAHMs or WAHMs. This ebook is for anyone who wants to start saving now in hopes of working less in the future. It would be helpful to ANYONE who is just looking for ways to supplement their income. It’s perfect anyone who loves to make their dollars stretch as far as possible.
Within the pages of this ebook, readers will learn so many tips, ideas & secrets to help them save more money & live easier! The stress of money can be a big one if you let it; but a work-around is to learn to take control of your money NOW. Spend less & save more, live below your means (not above it) and do so the easy way! Grab your copy of The Mom’s Guide to Saving Money HERE.This book was previously called You Can Be a Stay at Home Mom on One Income, but because it is filled with money-saving ideas Becky opted to change the title to The Moms Guide to Saving Money.

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Whatever the title, the info inside is worth it’s weight in gold. SERIOUSLYGood info…and so much more. And for less than the price of a pizza! Consider the affordable $9.99 cost an investment in your future. Let’s git ‘er done.

Essentia Health’s Tips to Make Recipes Healthier

**shared with permission from Essential Health Press Release

healthy cooking

 

Make your recipes healthier with a few easy steps

The Holidays mean many of us plan to do more cooking at home. Cooking from scratch gives us the opportunity to Make Recipes Healthier that still taste great.

Denise Cleveland, registered and licensed dietitian and Director of Nutrition Services at Essentia Health-St. Joseph’s Medical Center, suggests looking for ways to cut the calories, saturated fat, carbohydrates, sugar and salt in recipes while maintaining or improving flavor. Also boost the fiber and whole grains but retain the original texture.

Her first step is to read the entire recipe. Check the amounts and types of fats, sugars and salts. Many recipes rely on the “usual” amounts of these items, such as 1 stick of butter, 1 cup of sugar or 1 teaspoon of salt. The recipe’s creator may not have considered using a little less of these ingredients but give yourself permission to do your own recipe rehabilitation.

Decreasing fats, sugars and salt does not greatly affect how most recipes work or the number of servings.  However, fat and sugar provide structure and texture in baked goods.  Change these ingredients by only small amounts in cakes, cookies, breads and muffins.

Here are a few tips to help you review and experiment with your recipes.

To help with weight loss or weight control, decrease a recipe’s calories from fats and sugars:

  • Look for fats, such as butter, margarine, or oil. Cut the amount by 25 to 50 percent in non-baked goods.
  • Look for sugars, such as white sugar, brown sugar and honey. Reduce the amount by 25 to 50 percent in non-baked goods.
  • Substitute fat-free evaporated milk or soy creamer for cream.
  • Substitute fat-free sour cream or nonfat plain yogurt for regular sour cream.
  • Applesauce can replace fats and maintain moisture. Use a 1-to-1 ratio, such as ¼ cup applesauce for ¼ cup butter.

To help reduce carbohydrates, which is especially important for people with diabetes:

  • Decrease sugar by 25 to 50 percent in non-baked goods.
  • For baked goods, such as cakes and cookies, you can replace half the white sugar with a stevia product. You can’t use all stevia because the product won’t rise as expected.
  • For non-baked goods, replace all white sugar with a stevia product and use only half as much stevia as the recipe calls for.
  • Don’t bother with brown sugar substitutes because they have the same calories and carbohydrates as brown sugar. Instead, cut the brown sugar by at least 25 percent.

To decrease solid fats:

  • Instead of butter or stick margarine, use extra virgin olive oil or canola oil.  Reduce the amount by at least 25 percent. You can also use tub margarine but make sure a liquid oil comes first in its ingredient list.
  • Reduce the amount of cheese and choose a low-fat natural cheese.
  • Choose leaner cuts of red meat such as the loin or round cuts instead of chuck. Trim outside fat.  These leaner cuts work great in soups and stews.
  • Remove the skin of poultry.
  • Instead of breading, use finely chopped nuts to add flavor and crunch. Nuts add good fats.

To decrease sodium:

  • Eliminate all of a recipe’s salt or only use 25 percent. The exception is yeast breads and fermented products that need salt for the yeast to work and for the bacteria in fermented products to be at a safe level.
  • Choose the light soy sauce and reduce the amount by 50 percent.
  • Use only no-salt-added or reduced-sodium canned vegetables and tomatoes. Frozen vegetables without a sauce are also good substitutions.
  • Make your own soups and gravies. Use unsalted stocks, sodium-free bouillon packets or low-sodium soup bases.
  • Grind oatmeal in a blender and use instead of bread crumbs in recipes such as meatloaf.
  • Buy poultry products that aren’t processed with sodium solutions.

To increase whole grains and fiber:

  • Use white whole-wheat flour instead of all-purpose flour. White whole-wheat flour is 100 percent whole grain, loaded with magnesium and offers more fiber.
  • Use brown rice instead of white rice and just plan for a longer cooking time.
  • Add more low-sodium canned beans to soups and stews.

Essentia Health-St. Joseph’s Medical Center and Clinics has licensed and registered dietitians on staff. Contact Denise Cleveland at denise.cleveland@essentiahealth.org

Recipe rehabilitation: Sweet Potato Casserole

Sweet Potato Casserole

Sweet potato casserole is a classic fall dish. Here is a Streusel-topped Sweet Potato Casserole found in Southern Living’s “Our Best Christmas Recipes.” To make this recipe healthier, decrease the amount of fat, using oil instead of butter and a fat-free milk product. Substitute a stevia sweetener for white sugar and cut the brown sugar in half.  Use white whole-wheat flour instead of all-purpose flour. These modifications cut the calories by one-third, the fats nearly in half and the sugars by almost 75 percent.

Original recipe                                                             Modified recipe

6 medium sweet potatoes or yams (about 3 pounds)      3 pounds fresh sweet potatoes or yams

¾ cup sugar                                                                  1/3 cup stevia sweetener such as Truvia

1/3 cup 2 percent milk                                                   ¼ cup skim milk, vanilla soy milk or rice milk

¼ cup butter or margarine, melted                                  2 tablespoons olive oil or tub margarine

1 teaspoon vanilla extract                                              1 teaspoon vanilla extract

½ teaspoon cinnamon                                                   ½ teaspoon cinnamon

½ teaspoon ground nutmeg                                           ½ teaspoon nutmeg

2 large eggs, lightly beaten                                            2 large eggs, lightly beaten

1/3 cup firmly packed brown sugar                                 2 tablespoons brown sugar

1/3 cup finely chopped pecans                                      ¼ cup chopped pecans or walnuts

2 tablespoons all-purpose flour                                      2 tablespoons white whole-wheat flour

2 tablespoons butter or margarine, melted                      2 tablespoons olive oil or tub margarine

Yummy Heart Healthy Recipe! Tex-Mex Chili Pie

Hello BetterU Brainerd Lakes!

I just had to share this fabulous recipe which is brought to you by the American Heart Association’s Food Certification Program.

Tex-Mex Chili Pie

Serves 4; 1 1/2 cups per serving

Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free Cheddar cheese, and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer.

Ingredients
1 pound extra-lean ground beef
1 15.5-ounce can no-salt-added black beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 8-ounce can no-salt-added tomato sauce
1/2 cup water
1/2 cup chopped red onion
1/2 medium yellow bell pepper, chopped
1/2 medium green bell pepper, chopped
1 teaspoon chili powder
1 teaspoon salt-free all-purpose seasoning blend
***********
Cooking spray
4 6-inch corn tortillas
1/2 cup shredded fat-free Cheddar cheese
1/4 cup fat-free sour cream

Directions

In a large nonstick skillet, cook the beef over medium-high heat for 6 to 8 minutes, or until browned, stirring frequently to turn and break up the beef. Using a slotted spoon, transfer the beef to a 2- to 3-quart slow cooker. Add the remaining chili ingredients to the slow cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until the onions and bell peppers are tender and the flavors have blended.

Meanwhile, preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.
Using a sharp knife, cut each tortilla into 8 triangles. Place in a single layer on the baking sheet. Lightly spray the tops with cooking spray.
Bake for 8 to 10 minutes, or until the chips are golden brown and crisp. Transfer the baking sheet to a cooling rack. Let the chips cool for 15 minutes.

When the chili is ready, place 8 tortilla chips with a pointed end up around the inside of each rimmed soup bowl. Ladle the chili into the bowls. Sprinkle the Cheddar over the chili. Top each serving with a dollop of sour cream.

Nutrition Analysis (per serving)
Calories 371
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 67 mg
Sodium 317 mg
Carbohydrates 40 g
Sugars 12 g
Fiber 8 g
Protein 39 g
Dietary Exchanges: 2 starch, 2 vegetable, 4 very lean meat

This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.

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