SITE NAVIGATION

Home

SHOP ONLINE!!!

About Us

Our Products

Consultations

Newsletters

Health Articles

Client Comments

Links

Write to Us

Calendar

Search our Site

Recipes

Save Our Supplements

HEALTHY RECIPES

Have a healthy recipe idea to share?  Go to the "Write to Us" page and send it along.  We'll post it next time we update the site.

Jump to:

Banana Bread: Whole Wheat, Low Fat

Butternut Squash Soup

Cheeseburger made with Textured Vegetable Protein

Couscous

Fish Baked with Nut Crust

Healthier Breakfast Oatmeal

Mexican Black Bean Soup

Orange Dream

Slaw Salad

Tuna Steaks Tropical Style

WHOLE WHEAT LOW FAT BANANA BREAD

Debbie Markel’s own recipe

INGREDIENTS

2 cups whole wheat pastry flour      

½ tsp. salt         

2 tsp. baking soda 

2 tsp. cinnamon

1/2 C. egg substitute  

1/4 C. plain or vanilla yogurt                          

1 tsp. flavoring extract (any type you like)

2 T. vegetable oil (other than olive oil)

3 bananas, mashed                        

1/2 C. raisins

1/3 cup sugar (white or brown, it doesn’t matter. I use Xylitol natural sweetener)

INSTRUCTIONS

Preheat oven to 350 degrees.

Lightly grease a loaf pan.

Mix together dry ingredients with a wire whisk & add raisins.

Mash bananas, then add sugar & all other ingredients.  Mix well.

Make a well in the dry ingredients and pour in the wet ingredients.

Mix well, but do not over-mix.

Pour into loaf pan.

Bake for 50 – 60 minutes, depending on your oven, until a toothpick inserted in the middle comes out clean.

Cool in pan for 10 minutes, then invert onto a rack to finish cooling.

Cut into 10 slices.

ADD DIFFERENT SPICES by using cloves, allspice, nutmeg or any other spice you like.

ADD MORE FIBER by substituting ¼ cup of flour for wheat germ, wheat bran or oat bran.

ADD MORE PROTEIN (and more fat) by adding ¼ C. chopped nuts.

ADD OTHER VARIATIONS by adding chopped dates or dried cranberries instead of raisins, add ¼ C. shredded, dried coconut, or using other dried fruits.

To input your own recipes and get a nutrition analysis, go to www.nutritiondata.com and use the “pantry” feature.  Nutritiondata.com is a comprehensive database of almost every food and its nutritional value.  You can even look up fast foods.  What an eye-opener!!

Orange dream

From Mayo Clinic (www.mayoclinic.com)

 SERVES 4

Ingredients

Directions

In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each glass with an orange segment.

Mayo Clinic Healthy Weight Pyramid servings

Fish Baked with Nut Crust   

4 fish filets, 4 oz. white fish (flounder, talapia, monkfish, etc.)

2 T. melted soy or canola margarine                  

Crushed nuts (pecans, walnuts, almonds)               

Fresh bread crumbs                  

2 - 3 T. orange juice                 

Salt & pepper                                                                                       

Put fish is baking dish and press all the ingredients into filets in the above order.  Bake at 350 for about 20 minutes or until flaky & done.  From Emeril Live TV Show

 Tuna Steaks Tropical Style   

4 Five-oz. tuna steaks               

1 Fifteen-oz. can pineapple chunks in pineapple juice, drained                  

1/4 C. teriyaki sauce                 

1 tsp. grated, peeled fresh ginger                       

1/2 tsp. salt                  

2 C. frozen mixed stir-fry veggies                                                                      

Heat oven to 450.  Coat  sheets of foil with cooking spray.  Center 1 steak on each piece of foil. Top with pineapple chunks.  Combine sauce, ginger & salt & pour over each steak.  Arrange veggies beside tuna.  Double fold foil, leaving room for circulation.  Bake 18 - 20 minutes.

Butternut Squash Soup          

1 butternut squash, baked and peeled                    

1/4 - 1/2 tsp. curry powder (to taste)                  

6 oz. plain yogurt                      

1/2 C. soymilk              

Salt & pepper to taste               

1/4 - 1/2 tsp. grated nutmeg                   

2 T. cranberry sauce, applesauce or something else to add a little sweetness        

Mix all together in a blender, heat & serve.  Makes 2 servings.  This is thick!

Mexican Black Bean Soup

2 cans black beans

1 can diced tomatoes Mexican style

1 can corn

1 small onion, chopped finely

1 clove garlic, chopped finely

2 C. clear broth (I use vegetable broth)

½ or 1 jalapeno pepper (depends on your taste)

A few sprigs of cilantro for garnish

A little bit of grated cheese for garnish if desired

Saute onion & garlic in a little bit of olive oil in a Dutch oven sized pot until soft and opaque.  Do not drain any of the cans.  Add undrained beans, tomatoes and corn.  Add broth & pepper.  Stir.  Bring to a boil, then turn down & simmer on low for 30 minutes.  Serve with some chopped cilantro & a little grated cheese on top.  From the Richmond Times-Dispatch.

COUSCOUS

From Carolyn Hash

1 box Near East brand roasted garlic & olive oil couscous

1 tsp. dried basil

Chopped vegetables: broccoli; tomatoes; red, green and/or red bell peppers

A few squeezes of fresh lemon

Chopped, fresh cilantro

Cook couscous as directed on box.  After fluffing with a fork and cooled, add the rest of the ingredients.  Refrigerate for at least 2 hours, then serve.

HEALTHIER BREAKFAST OATMEAL

From Mary Midgett Harrison

Prepare plain oatmeal as usual.  Then add:                                                                

2 tsp. cinnamon

2 T. molasses

1/3 C. dried cranberries

1/2 banana

Mix together.  Can add soy, rice or almond milk if desired.

SLAW SALAD

        From Sandra Allison

1 bag slaw mix

1/2 C. or less light Ranch dressing

1/2 C. red bell pepper, chopped

1/2 tsp. dill weed

Fresh spinach leaves

Mix together the first 4 ingredients and put into a serving dish.  Arrange spinach leaves in a circle on top of slaw around the edge of the dish and serve.  Looks beautiful!

TVP CHEESEBURGER

From Nubella.com

Makes 4 servings                                               

Ingredients:                                                                                                                

1 Cup Textured Vegetable Protein (TVP)

1 cup boiling water

1 lightly beaten egg

1/4  cup oats

1/4  finely chopped onion

3 tablespoons self-rising flour

1 tablespoon soy sauce

1 tablespoon ketchup

1/2 teaspoon pepper

4 whole grain sandwich buns

Step 1: Soak the textured vegetable protein. Soak dried textured vegetable protein in hot water to re-hydrate it. Use a covered bowl & let sit for 15 minutes.

Step 2: Mix the textured vegetable protein with the other ingredients

Step 3: After 15 minutes, add all other ingredients except the buns. Mix thoroughly together. Cover and refrigerate the mixture for at least 20 minutes so the mixture firms up and is easier to shape into patties.

Step 4: Shape the mixture into patties. Divide the mixture into quarters and roll each quarter into a ball before flattening it down into a patty by pressing the mixture between your hands.

Step 5: Fry the patties in heart-healthy oil. Once all the mixture is formed into patties, add two tablespoons of canola, olive or peanut oil to a small bowl and brush this oil evenly over both sides of each patty. Next, heat a large frying pan over a medium heat and add the burger patties. Make sure the pan is hot before adding the patties or they'll stick. Fry for 3 minutes each side.

Step 6: Construct the burgers and serve.  Top the bottom half of each bun with the cooked burger patty, a little thinly sliced sharp/tasty cheese (about  1/2 ounce or 15 grams), and any other hamburger fixin’s you like. Place the top of the bun on the burgers and microwave each one for 30 seconds to heat through and melt the cheese.