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Showing posts with label Healthy. Show all posts
Showing posts with label Healthy. Show all posts

Healthy Asian-style salad with chicken and napa cabbage


INGREDIENTS
150g of napa cabbage
60g of chicken fillet
60g of carrots
3 sprigs of spring onion
A small piece of ginger root (about 2cm)
4 small chili peppers
1 tablespoon of sugar
3 tablespoons of soy sauce
1 teaspoon of sesame oil
1 tablespoon of white wine vinegar

PREPARATION
1. Combine the vinegar, soy sauce, sugar, and sesame oil. Mix everything well.

2. Slice the napa cabbage and carrot into thin strips. Cut the chicken fillet into small pieces. Chop the chili peppers with the seeds. Cut the spring onion into 3cm strips.

3. Grate the ginger with a large-hole grater. Combine all the ingredients and dress the salad.

The Italian Diet

The Italian Diet: 100 Healthy Italian Recipes to Help You Lose Weight and Love Food 

Do you love food but want to lose that excess weight? Celebrating the wealth of delicious ingredients that are naturally enjoyed by the Italians, Gino D'Acampo has gone back to his roots and chosen healthy and satisfying recipes that can be eaten with a clean conscience. The Mediterranean diet is made up of fresh fish, lean meats, pulses, olive oil, and a feast of fruits and vegetables, which explains why people who live there are thinner, healthier, and live longer. Leading dietitian Juliette Kellow analyzes each of GIno's recipes and constructs meal plans to help lose weight.

5 unbelievably yummy Italian dishes for people who follow a healthy lifestyle

Do you feel sad when hearing the words ’healthy diet’? Yes, it’s important to eat healthy meals, but do we really need to deny ourselves delicious food?
Today, we at Bright Side are going to prove that healthy and flavorless meals aren’t synonymous. Try making your favorite Italian dishes with more healthy ingredients and enjoy their wonderful taste!






50 simple kitchen life hacks to make food much healthier

These 50 tips will help you to eat only healthy meals and keep you feeling your best. 

1. Use a spray bottle for oil.
To put exactly the amount of oil that you need in a frying pan, use a cooking spray. You can easily buy these in any supermarket. If you don’t have such a utensil, use a wide pastry brush.

2. Fry with broth, not oil.
Frying with broth is one more way to make your meals healthier. Two tablespoons of any broth will be enough. Although there is also some fat in broth, it’s much healthier than oil.

3. Use natural yogurt instead of store-bought sauces.
Forget about the sauces you buy in supermarkets, because there are enormous amounts of additives and preservatives in them. You can easily make a homemade sauce from yogurt.

4. Add sesame seeds to your diet.
Sesame is rich in calcium. Garnish your salads and other dishes with sesame seeds to make them healthy and visually appealing.

5. Cook in the oven.
Forget about frying if you have decided to lead a healthy lifestyle. Baking is one of the healthiest ways to cook.

6. Use homemade mince.
The mince you buy in packages or by weight is made of extremely fatty meat. What’s more, it’s not fresh. That’s why it is better to spend some time to make mince at home and enjoy a really delicious and healthy meal.

7. Do not use wheat bread for cutlets.
Cutlets usually contain some amount of wheat bread to bind the mince. But there are lots of low-calorie variants such as whipped egg whites or finely grated marrow squash. They will make your cutlets soft and juicy.

8. Try different kinds of coating.
We are used to flour and breadcrumbs, but they are not the only ones. Try to coat your foods in sesame seeds, ground nuts, chickpeas, lentil flour, or rolled oats. Your dishes will become healthier and have a little bit of a different flavor.

9. Eat less salt.
Try to reduce the amount of salt you receive from food. Salt has negative effects on our health. For example, it retains water and causes many other health problems.

10. Add salt to your plate.
Nutritionists say that salt that hasn’t been heat-treated is healthier. Therefore, it’s better to cook without salt at all. You can add salt to your plate when the dish is already cooked.

11. Use sea salt instead of table salt.
In addition to sodium chloride, sea salt also contains potassium, sodium, calcium, magnesium, ferric, iodine, and many other essential micronutrients.

12. Cook vegetables in boiling water.
When you want to cook vegetables, it’s better to place them into boiling water rather than cold to preserve more nutrients and vitamins.

13. Steam vegetables.
Steaming is the healthiest and easiest way to cook vegetables. If you don’t have a strong need to boil your vegetables (for a soup, for example), it’s better to steam them. Nowadays you can easily find cooking devices that will help you steam food.

14. Freeze broth.
Use ice molds to freeze broth. Then you can drop a couple of cubes in any dish to add rich flavor to your food. What’s more, you can use it for frying as we’ve already said.

15. Do not forget to add spices.
Spices and herbs not only flavor any dish, they are also very good for your health. Add your favorite spices to all the dishes to boost your immune system.

16. Eat more nuts.
Do not hesitate about adding ground nuts to any vegetable and meat dishes — this is a perfect combination. Nuts are a source of omega-3 fatty acids which are exactly what we need.

17. Low-fat salads are delicious and healthy.
To make a vegetable salad more nourishing, add any low-fat cheese such as feta.

18. Eat salad greens.
Salad greens are full of benefits and antioxidants. Add chopped greens to your dishes to make them spicy and beneficial.

19. Combine different kinds of flour.
Even pastries can become healthier if you use oat, buckwheat or other kinds of flour instead of wheat flour. It will also improve the flavor of your pastries.

20. Use whole wheat flour.
Whole wheat flour is much better for your health than wheat flour. Master some recipes including this ingredient. Maybe you won’t do it in a day, but it is worth trying.

21. When baking, use fruit puree instead of butter.
If you often delight your family with delicious cakes, use fruit puree instead of the butter. It will make your desserts less fatty and unhealthy. The best variants are apple or pumpkin purees.

22. Eat less sugar.
Sugar is the most dangerous enemy of our health and beauty. Try to eat it as little as possible. You can use a pinch of stevia or dried fruit when baking.

23. Replace butter with oil.
Try to use such delicate and flavored oils as almond or coconut oils. They go perfectly with pastries and other desserts.

24. Buy a multicooker or convection oven.
Modern kitchen devices give us the opportunity to cook with a minimal amount of oil. What’s more, you can adjust the temperature to avoid carcinogens occurring.

25. Eat dark chocolate.
Eat chocolate containing 70% of cocoa or more. It boosts your brain and improves the immune and cardiovascular systems.

26. Cook in cast iron cookware.
Cast iron pans and skillets are the best for cooking. Cast iron gives off no dangerous elements unlike some other cookware materials.

27. Drink lemon green tea.
Green tea is rich in antioxidants, and lemon helps our bodies digest them better. So do not forget to drop a lemon slice in your cup of tea.

28. Life hack aromas.
If it’s too late in the evening but you crave a piece of dessert so much, remember about the great power of aromas. For example, vanilla will stop you from eating sweets.

29. Buy small plates and bowls.
They won’t let you eat more than you need. The usual portion of an average adult is a handful.

30. Eat bananas and milk.
Bananas and milk are a very delicious and healthy combination that will help you strengthen your bones. Blend the ingredients to make a smoothie. You can also add some rolled oats to make it more nourishing.

31. Marinate meat in honey.
Forget about your usual pickles and sauces and try making honey meat. It’s sweet, delicate, and crunchy. Of course, this dish is quite high in calories.

32. Check fish is fresh before cooking.
To do this, drop the fish into a deep bowl of water. If it sinks, you can cook it with no doubt. But if it comes to the surface, you’d better throw it away.

33. Follow the split meal approach.
Doctors and nutritionists agree on the point that we should have small split meals 5 or 6 times a day. A balanced menu consists of breakfast, lunch, dinner, and two healthy snacks between them.

34. Eat slowly.
When you eat slowly and chew the food thoroughly, your stomach has time to send the signal to your brain that it is full.

35. Eat fish with red wine.
Dry red wine goes with redfish very well. It helps the fish reveal its flavor and boosts its beneficial impact on your cardiovascular system.

36. Preserve your coffee beans from losing their aroma.
Sometimes we need a cup of flavorful and refreshing coffee in the morning. If your coffee beans have lost their aroma, try leaving them in cold water for 1.5 or 2 hours.

37. Keep your vegetables fresh for a longer period.
To keep your vegetables fresh and healthy, place them on paper towels in the fridge. They will soak up extra water and preserve the vegetables from decaying.

38. Avoid unnecessary calories.
Try not to eat simple carbohydrates contained in pastries, sweets, fast food, and other unhealthy products. They only give you extra calories and imagined fullness. Eat complex carbs instead such as grain, whole wheat pasta, and other products.

39. Do not combine tomatoes and cucumbers.
It’s one of the most popular salad combinations, but it’s not healthy at all. Cucumbers contain a ferment that destructs ascorbic acid (vitamin C) contained in tomatoes.

40. Eat spicy food sometimes.
Season your dishes with such spices as red pepper, garlic, paprika, or chili. They will boost your metabolism and digestion.

41. Eat raw fruit and vegetables.
They are much better for your health than heat-treated ones. They also contain a lot of cellulose that improves our digestion system and absorbs toxic elements.

42. Drink more water.
An adult should drink 1.5 — 2 liters of water every day. Drink enough to boost your metabolism, clean the organisms, and keep looking your best. Avoid dehydration of your organisms!

43. Eat seasonal vegetables and fruit.
Buy vegetables and fruits when they are in season. During this period they contain the largest amount of vitamins and micronutrients.

44. Have a meal 3 or 4 hours before going to bed.
Your body should rest at night, therefore try not to overload your stomach with food that is hard to digest. 3 or 4 hours will be enough for your stomach to digest dinner and be ready for sleep.

45. Cook grain with green tea.
Did you know that grain can be cooked not only with water or milk? Try making different grain with green tea. Drop a teabag into a pan of boiling water or use a 1:1 ratio of water and green tea. You will be very amused!

46. Eat red meat with avocado.
This vitamin-packed product will add a new flavor to your usual meat dish. With it, your meal will become much lighter and healthier.

47. Season broccoli with mustard.
Broccoli is greatly packed with vitamin B, and mustard will help you digest it much better.

48. Make smoothies.
Smoothies are the simplest way to get a daily portion of vitamins and supplements. Use your imagination to create yummy and healthy smoothies. You can use milk or natural yogurt as the base and add any vegetables and fruit you like.

49. Freeze vegetables.
Frozen vegetables retain a great part of the vitamins and minerals fresh vegetables contain. You can keep them in the freezer for quite a long period.

50. Look for healthy sugar substitutes.
You should use healthy sweeteners instead of sugar, for example honey. But try not to heat it up, because honey loses all its benefits under high temperatures. So do not add it to your cup of hot tea.

Five healthy dinners to help keep you looking your best

Dinner is a very important meal, and you shouldn’t skip it, even if you are on a diet. A perfect dinner that is good for your health is both light and nourishing.

1. Fish with asparagus beans

INGREDIENTS
150 g of fish
Spices, according to taste
1 lemon
200 g of asparagus beans
1/2 teaspoon of salt
20 g of butter
1 teaspoon of lemon juice
2 tablespoons of parsley

PREPARATION

1. Wash the fish. Place it in a pan of boiling salt water and simmer for 10 to 15 minutes. You can also add lemon and some sprigs of spice.

2. Wash the asparagus beans and put them in a pan of water. Add some salt and bring the beans to a boil. Do not cover the pan.

3. Simmer the beans until they get soft, then drain them into a colander. To let the beans retain their green color, place them in cold water for a couple of minutes.

4. Drain the water and heat up the asparagus beans to allow the water to evaporate. Before serving, add the butter, salt, pepper, parsley and lemon juice.

5. Serve together with the fish.

2. Cottage cheese stuffed peppers

INGREDIENTS
5 bell peppers
100 g of sour cream
400 g of cottage cheese
A dash of salt
2 cloves of garlic
A tuft of fresh greens (parsley, dill, cilantro, marjoram, basil)
Pepper
1/2 teaspoon of caraway

PREPARATION
1. Grate the garlic and chop the greens. Combine the cottage cheese, sour cream, garlic and greens, and mix thoroughly until you get a thick paste.

2. Cut off the tops of the peppers and remove the core.

3. Stuff the peppers with the paste.

4. Place the peppers in the fridge for an hour.

5. You should cut the peppers into halves before serving.

3. Farfalle with vegetables

INGREDIENTS
250 g of farfalle pasta
2 onions
2 carrots
200 g of celery sticks
2 tablespoons of olive oil
Salt and pepper, according to taste
1/2 teaspoon of paprika

PREPARATION
1. Peel the carrots, onion and celery sticks. Chop the onions and grate the carrots and celery using a large-hole grater.

2. Fry the vegetables with olive oil for 5 minutes at a high temperature, stirring constantly.

3. Boil the pasta in salted water according to package instructions.

4. When the farfalle are done, add them to the vegetables. Sprinkle the pasta with salt and pepper and fry for a couple of minutes. Before serving, season the dish with paprika.

4. Chicken fillets with vegetables

INGREDIENTS
1 chicken breast
1/2 onion
1 carrot
1 bay leaf
Salt and pepper
2 tomatoes
1 cucumber
1 bell pepper
Lettuce
Lemon juice

PREPARATION
1. Wash the chicken breast and peel off the skin.

2. Place the chicken breast in a pan of water. The chicken should be covered with water. Bring it to a boil.

3. Add the carrot, onion, salt and pepper. Boil the chicken for 20 to 30 minutes and take it off the heat. You can keep the chicken stock and use it later.

4. Chop the tomatoes, cucumber, pepper and lettuce. Combine the vegetables in a bowl and dress them with the lemon juice

5. Vegetable casserole

INGREDIENTS
500 g of broccoli
250 ml of milk
4 eggs
1 clove of garlic
150 g of Feta cheese
2 tablespoons of flour
A dash of salt
Greens

PREPARATION
Preheat the oven to 180° C.

1. Cut the broccoli into florets and place them in a baking mold.

2. Grate the Feta with a grater.

3. Whip together the milk, eggs, Feta, garlic, flour and greens. Pour the batter into the mold.

4. Bake for 40 minutes.

ENERGY BITES


Full of many healthy goodies, peanut butter energy balls are exactly what you want to be snacking on! 

Introducing – The easiest snack you’ll ever make!  Made with all healthy ingredients and refined- sugar free.  These energy balls will satisfy all your late afternoon cravings.

This same recipe exists already on the blog, deep down in the archives.  Actually one of the first things I ever shared here on The Well Floured Kitchen.  I had made square energy balls, which is still an option.  Yet, most people are looking for round energy balls, so I thought it might be time for an update.

I did change one thing about them.  The amount of honey has been reduced to 1/3 a cup.  I was so happy to find that they are still sweet enough to appease my nagging sweet tooth.  Also, did I mention the hint of chocolate?  I used a couple tablespoons of my Navitas cacao powder – my favorite and I highly recommend it.  But these can definitely be made with any cocoa powder you have available.

They are so simple to make, literally dump all the ingredients in the food processor and give it a whirl.  They will form a dough in about a minute, then roll them into balls.  Little kids can easily help with this recipe, they will especially love rolling the balls.  Like playdough that you can eat.

Really the only downside is how quickly they disappear!  It makes about 30, depending on the size of the balls.  I use this 3/4 ounce scooper, which is about a tablespoon and a half.  With 6 of us, that is less than 4 each!  I need to start making a double batch.

Store them in the refrigerator, and grab one whenever the craving hits!

INGREDIENTS
1 Cup Natural Peanut Butter
2 Cups Rolled Oats
1 Cup Unsweetened Shredded Coconut
⅓ Cup Honey
¼ Cup Ground Flaxseed
½ Cup Sunflower Seeds
½ Cup Coconut Oil, Melted
3 Tablespoons Cocoa Powder

PREPARATION
1. Place all ingredients in a food processor. Pulse until it is well mixed, and forms a dough.

2. Roll into balls. If the dough is too soft, place in the refrigerator for ½ hour until it firms up, then roll the balls.

3. Refrigerate until serving.

MORE PEANUT BUTTER RECIPES!





HEALTHY SPRING RECIPES ~ TULIP TOMATOES, (MOTHERS DAY BRUNCH OR GARDEN PARTY RECIPE IDEA)

Healthy Spring Recipes ~ TULIP TOMATOES

Do you need something pretty for  Mothers Day Brunch, or a Garden Party?  These beautiful tulip tomatoes serve as both a eye catching table decor and a yummy veggie tray at the same time.  I love the colors and how fresh and healthy they look, almost to pretty to eat. To make a mixed bouquet you could use some yellow grape tomatoes too. These look great on a white serving tray.

INGREDIENTS
Yields: 15 tulips, Ready in 30 minutes
15 Large Cherry Tomatoes
16 stalks of chives
8 oz. cream cheese
1 cucumber
1 teaspoon dried basil
Salt and pepper

PREPARATION
1. With stem side down, cut a cross in the top of each cherry tomato (about 3?4 down the tomato).

2. Using a spoon (grapefruit spoon works very well) to gently scrape out the tomato seeds.

3. Take a grilling skewer or toothpick and make a hole where the stem currently is. You may need to twist the skewer in a circle a few times to make room for the chive to fit through.

4. Finely chop or grate cucumber.

5. Mix cream cheese, cucumber and basil in a bowl. Add salt and pepper to taste.

6. Add a teaspoon of cream cheese mixture into each tomato tulip (adjust depending on size of tomatoes).

7. Insert a chive into the hole at the bottom of each tomato.

8. Use a damp paper towel to clean any excess cream cheese filling from outside of tomatoes.

9. Prepare the tulip bouquet on a large plate or platter. Use the extra chive stalk to wrap around the tulip stems to complete the bouquet.

HEALTHY FIRECRACKER POPCICLES

Yup.  this totally happened.  And you know what?  these were actually really easy to make.

These healthy Firecracker popcicles have no artificial colors, no added sugar and can be made vegan.  I used cows milk, but any type of milk can be used.   The only sweetener is fruit.

I am afraid that these aren’t exactly like the real thing.  You see, I have never seen a blue raspberry in my life.  So I used blueberries instead.

If you want to make homemade popcicles this summer, I highly suggest buying some silicone popcicle molds.  They are not expensive, and you can get really creative with them.   I use these.

When I made these popcicles, I made 1 layer at a time, and then froze that layer.  Each layer only took a few minutes to make.  So, all in all, these pops didn’t require much prep time.

If I were to make these again, I would add some lemon juice to the blueberry mixture.   Also, the red layer does not have to be strawberry.  It can be cherry or raspberry.

Healthy Firecracker Pops –Makes 8 pops

Blueberry Layer- 1/2 cup of blueberries and 1/8 cup of milk  –In your blender- Mix blueberries and milk.  Fill each silicone mold 1/3 with the blueberry mixture and stick the popcicle stick in the mold for 2-3 hours. 

Lemon Layer- 1 Banana and the zest and juice of 1/2 lemon- In your blender- mix banana, lemon juice and zest.  Fill each silicone milk another 1/3 with this mixture.  Freeze for 2-3 hours.  

Strawberry Layer- 1/2 cup os sliced strawberries and 1/8 cup of milk- In your blender- mix strawberries and milk.  Fill the rest of the silicone molds with this mixture.  Freeze for 20-3 hours .

For dessert tonight, we had these beauties for dessert.  My three-year-old told me that the lemon-banana was his favorite part.  My husband and I liked the strawberry.   I am pretty sure this little guy loved the blueberry best.

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