Healthy Recipes

Remember that there is a difference between a snack and a meal.  A meal is fully BALANCED meaning that it contains all three macro-nutrient ratio’s (Carbs, protein, fat) in the correct ratio.  For example putting together a snack would mean nothing more than slamming a few crackers and calling it good, whereas if you want to make it a meal you would have to put some protein in there as well such as a protein shake, yogurt, cottage cheese…you get the point.  You may be asking yourself, “well what about the fat?”  Remember a simple little saying, “the fat will follow”.  What this means is that if you are actively trying to get a low glycemic carbohydrate and a quality low-fat protein, then you DON’T have to worry about adding the fat in…it will naturally occur in about a 20% ratio if you are choosing healthy choices.

 Below are some simple suggestions to spark your mind.  Following the food list, you will find suggestions for quick, balanced, on the run suggestions.

Quick-On-The-Go-Meals

The only thing that you may need with these meals is a mini cooler with ice or a micro-wave oven.  These meals are designed to be quick and easy and worker friendly.

          1- Sandwiches:  Just remember to limit the condiments, dressing and cheese.  These items add fat calories galore!  Egg salad sandwiches work great as well!  Just remember to limit the egg yolks in the mixture and you should be great! 

2-Whole Grain pasta’s:  You may be saying “what, pasta?  That is not quick!”  Hear me out…This can actually be one of the quickest ways to have a pre-made meal.  All you do if make a big serving of whole grain pasta that will last for 2-4 servings and pre-dress it with a healthy sauce (low sugar/fat) and then you have a quick meal ready to be eating at any time.  The only drawback to this is that you may need  microwave to warm it up.

3-Protein Bars balanced with fiber:  It is not enough to just have a protein bar and call it good.  You need to balance that bar with adequate fiber.  So be sure to take along a baggie of pre-cut veggies and fruit to go along with your bar and you will be set for the next three hours. 

4-RTD’s (Ready-To-Drink Meals):  These have become popular in the last decade due to their extreme convenience.  To give you an example of what I am talking about just think of EAS’s Myo-Plex Shakes.  They are pre-packaged shakes that need to be refrigerated and that is just about it.  Just as the protein bars you need to balance this meal with a serving of veggies and/or a serving of fruit.

5-Left-Overs:  This is something that can make your life a whole lot more enjoyable!  If you have more of a formal dinner with healthy recipes (such as in this book) you can intentionally make more servings and package up the rest for later…all you need is a microwave!

6-Pre-made protein shakes:  This is an economical choice because all you have to do is buy a big 5lb jug of Whey Protein and then make 5-6 pre-made shakes and keep them in your fridge.

7-Whole Grain Crackers and a Protein source:  Triscuits, wheat thins, or any other low-sugar/fat cracker combined with a protein source such as tuna fish, yogurt, cottage cheese, lean deli-meat, or any other protein source such as a pre-made shake.

8-Salads:  If you can grab an extra ten minutes the night before and prepare a salad, they make great convienance meals.  You may need a fridge or you can keep it in your cooler if you are on the road.  Just be sure to spice up your salad with adequate protein such as shredded chicken or turkey to keep the protein high.

9-Whole Grain Cereals:  Yes you can have breakfast for your meals if you need to!  Just be sure that it is whole grain and low-sugar/fat…sound familiar?

 Well there you have it my friends!  Some of the fastest meals available for all of you busy people out there!  Remember life is good and I will see you next week!

This is from the eat clean website (www.eatcleanmag.com).  Please check them out for further recipes and meal planning…they are great!

I am always being asked about “healthy dessert recipes” so here you have one!  I got this out of the Clean Eating Magazine.  www.eatcleanmag.com I hope you enjoy!

I have personally tried these little babies and love them!  I think you will as well…please let me know!

Check out these gems!  I got this in my inbox this morning and I thought that I would share it with the rest of you.  I sure you you like them.  Here is my personal suggestion with these pancakes: Use a lowfat organic yogurt (greek, for increased protein content) and use it for your syrup!  Feel free to cut up some fresh fruit of your choice for some extra flavoring!  Enjoy!

This fanciful reinterpretation of pulled pork uses chicken and lots of tomato sauce. Have sliced jalapenos, sliced red onions and some sour cream on hand to top this hearty main course.

Serves 8 | Hands-on time: 25 minutes | Total time: 330 minutes

Ingredients:

• 1 8-ounce ca reduced-sodium tomato sauce
• 1 4-ounce ca chopped green chiles, drained
• 3 tablespoon cider vinegar
• 2 tablespoon honey
• 1 tablespoon sweet or smoked paprika
• 1 tablespoon tomato paste
• 1 tablespoon Worcestershire sauce
• 2 teaspoons dry mustard
• 1 teaspoon ground chipotle chile
• 1/2 teaspoon salt
• 2 1/2 pounds boneless, skinless chicken thighs, fat trimmed
• 1 small onion, finely chopped
• 1 clove garlic, minced

Instructions:
ONE: Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in
a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
TWO: Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
THREE: Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

An unusual and rich flavor combination; serve this salad with sliced tomato on a bed of lettuce or on French bread.

Serves 5 | Hands-on time: 15 minutes | Total time: 15 minutes

Ingredients:

• 1 12-ounce c chunk light tuna, drained and flaked
• 1 cup chopped canned artichoke hearts
• 1/2 cup chopped olives
• 1/3 cup reduced-fat mayonnaise
• 2 teaspoons lemon juice
• 1 1/2 tsp chopped fresh oregano, or 1/2 tsp dried

Instructions: Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl.