Be Healthy, Eat Healthy

Be Healthy, Eat Healthy
Healthy Cooking Tips

Healthy cooking is not just about the ingredients you choose, but the way you
prepare them as well.
The following healthy cooking tips will maximize the nutritional benefits of foods,
and help minimize the potential harm from improper cooking methods.
1. Use a steamer. Steaming can retain nutrients better than other methods, such as
boiling.
2. Use marinades. Marinating meats (particularly chicken) may reduce the

formation of heterocyclic amines (HCAs), which evidence shows may be
carcinogenic. Garlic, rosemary, ginger and turmeric are good spices to add to
marinades.
3. Use a slow cooker. What you put in - fresh vegetables, lean proteins - is a big part
of what makes a healthful meal, but the lower temperatures slow cookers use may
help preserve nutrients that can be lost when food is cooked rapidly at high heat.
4. Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad
dressings for better health, especially if you have high blood pressure or high
cholesterol.
4. When grilling, pre-cook meats on the stove or in the oven, and finish them off on
the grill. Less time on the grill means fewer carcinogens in your meats.
5. Use more fruit desserts (fresh, stewed, and cobblers) instead of cakes and
cookies. Choose frozen yogurt, sherbet and sorbet instead of ice cream. Serve cake
with fruit sauce instead of frosting or whipped cream.
Apple Oat Bran Muffins
Oat bran binds cholesterol in the gut and blocks its absorption. Perfect for a healthy
breakfast treat.
Recipe Ingredients
• Canola oil for oiling the muffin pan

• 2 large green cooking apples
• 2 cups whole-wheat pastry flour
• 1 cup unbleached white flour
• 1 1/4 cups oat bran
• 2 1/2 teaspoons baking soda
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 12-ounce can apple juice concentrate
• 1 cup water
Instructions
Heat oven to 325° F. Lightly oil muffin pan. Peel and core apples; chop them
coarsely. Set aside.
In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda,
cinnamon, and nutmeg.
Add apple juice concentrate, chopped apples, and enough water to make a light
batter.
Mix just enough to moisten all ingredients. Divide batter among the muffin cups and
bake till lightly browned, 25-30 minutes.
Remove muffins from cups while hot.
Serves 12.
Nutrients Per Serving
• Calories: 208
• Protein: 5.6 grams
• Fat: 1.4 grams
• Saturated Fat: 0.3 grams
• Carbohydrate: 48.7 grams
• Fiber: 5.4 grams
• Cholesterol: 0 mg
Broccoli Salad With Avocado
The crunchy broccoli and creamy, soft avocado makes for a delicious salad.
Recipe Ingredients
• 1 pound broccoli
• 1 ripe avocado
• 2 tablespoons extra virgin olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon grainy prepared mustard
Instructions
Trim and wash the broccoli and cut it into bite-sized pieces. Steam or boil the
broccoli in a large pot until it is just crunchy-tender and bright green, then drain it
well, and cool.
Peel and pit the avocado, then cut it into small cubes. Fold the avocado into the
broccoli.
Stir the olive oil, lemon juice, and mustard together in a small bowl, until well
mixed.
Toss the broccoli and avocado with the dressing.
Serves 4.
• Calories: 117
• Fat: 15.0 grams
Pineapple Salsa Chicken
Savory healthy chicken recipe.
Recipe Ingredients
• Two bags Success Brown Rice (or white rice)

• Four boneless, skinless seasoned, chicken breasts or turkey cutlets
• 1/2 cup each chopped red and green bell peppers
• 1/2 cup thinly sliced green onions
• 3 tablespoons chopped fresh cilantro
• One can of (20 ounces) pineapple tidbits
Instructions
Prepare rice according to package directions. Set aside.
Spray large skillet with vegetable cooking spray. Grill or brown chicken breast on
both sides and continue to cook until no longer pink.
In a small bowl, combine remaining ingredients. Toss. Serve chicken on bed of

brown rice, top with pineapple salsa. Garnish with sprigs of cilantro.
Serves 4.
Savory Turkey
Delicious and healthy turkey recipe.
Recipe Ingredients
• 1 lb lean minced turkey
• 1 large onion, finely chopped
• 4 tbsp tomato puree
• 1 cup red wine
• 1 tsp ground cinnamon
• 2 1/2 cups macaroni
• 1 1/4 cups skimmed milk
• 2 tbsp margarine
• 3 tbsp plain flour
• 1 tsp grated nutmeg
• 2 tomatoes, sliced
• 4 tbsp whole meat breadcrumbs
• Salt and pepper to taste
Green salad, to serve with
Instructions
Preheat oven to 425° F. Fry the turkey and onion in a non-stick pan without fat,
stirring until lightly browned.
Stir in the tomato puree, red wine, and cinnamon. Season, then cover and simmer
for 5 minutes.
Cook the macaroni in boiling, salted water until just tender, then drain. Layer with
the meat mixture in a wide ovenproof dish.
Place milk, margarine and flour in a saucepan and whisk over a moderate heat until
thickened and smooth.
Add nutmeg, salt and pepper to taste.
Pour the sauce evenly over the pasta and meat. Arrange the tomato slices on top
and sprinkle lines of bread crumbs over the surface.
Bake for 35 minutes, or until golden brown and bubbling.
Serve hot with a green salad.
Serves 6.

• Calories: 566
• Fat: 9.0 grams
Beef Roast with Sauce
Very good, easy beef roast with sauce recipe. Only ten minutes preparation.
Recipe Ingredients
• 3 lbs sirloin
• 1 bottle choice marinade
• Freshly ground black pepper
• 1 cup red wine (optional)
• 1/2 lb mushrooms, sliced
Instructions
Marinate roast in a large resealable freezer bag with 1/2 bottle of Renée's
marinade for 12-24 hours. Remove roast from bag, season with pepper and
place a meat thermometer into centre of roast. Discard used marinade.
Preheat both sides of BBQ to medium heat. Place roast on grill, fat side up.
Turn off flame under beef, or more beef away from direct heat. Close BBQ
cover.
During cooking period, baste roast twice with some of the remaining bottled
marinade. Cook to an internal temperature of 140° F for rare or 160° F for
medium. While roast is cooking, place wine and remaining Renée's marinade
with mushrooms into a saucepan and cook over medium-high heat. Serve
beef thinly sliced with sauce.
Serves 10.
• Calories: 239
• Fat: 9.0 grams
Low Fat Baked Halibut
Delicious low fat baked halibut with homemade salsa, rich with savory flavors.
Recipe Ingredients
Papaya Salsa
• 1/2 cup cilantro leaves

• 1 cup cubed papaya
• 1/4 cup cubed red bell pepper
• 1/4 cup diced red onion
• 1 small jalapeno pepper, seeded and minced
• 2 tablespoons freshly squeezed lime juice
Marinade
• 3 tablespoons freshly squeezed lemon juice

• 1 tablespoon grated lemon zest
• 1 tablespoon olive oil
• 1 tablespoon grated fresh ginger
• 3/4 teaspoon freshly ground black pepper
• 1/2 cup minced fresh cilantro
• Six 6-ounce halibut steaks, sliced in half lengthwise
• 3 medium bulbs fennel, trimmed and sliced
• 2/3 cup purified water
• 9 black or white peppercorns
Instructions
Make the salsa: Put salsa ingredients in a small bowl, mixing with a spoon until
everything is thoroughly melded in. Cover and refrigerate until you are ready to
use.
Make the marinade: Stir together the lemon juice, zest, oil, ginger, pepper, and
cilantro in a bowl. Let the flavors mingle together for at least 2 hours, covered, in
the refrigerator. After the 2 hours, put the fish in a baking pan, pour the marinade
evenly over it, and let it sit for 20 - 30 minutes, covered, in the refrigerator.
Preheat oven to 400° F.
Meanwhile, cook the fennel in the water with the peppercorns in a large, flameproof
sauté pan, covered, over high heat for about 6 - 8 minutes, until just tender, adding
liquid if necessary.
Remove from the heat.
Remove the halibut steaks from the refrigerator and bake them for 5 minutes on
each side. The halibut should be flaky and white.
Arrange equal portions of the fennel on each of 6 plates, put the halibut on top, and
spoon 1 tablespoon of Papaya Salsa on the fish.
Serves 6.
• Calories: 322
• Fat: 7.0 grams
Cocoa Banana Frozen Dessert
Frozen banana on a stick coated with chocolate, easy versatile dessert recipe
with no added sugar.
Recipe Ingredients
4 ripe bananas (very ripe preferably)

2 tablespoons pure unsweetened cocoa powder
1 teaspoon pure vanilla extract
2 tablespoons maple syrup
Instructions
1. Peel the bananas and place them in a blender or food processor together
with the cocoa powder.
2. Add the vanilla extract and the maple syrup.
3. Blend until very smooth. Pour into individual custard cups or small bowls
and freeze till just frozen.
Serves 6.
• Calories: 118
• Fat: 0.7 grams
• Cholesterol: 0.0 mg
Ginger Cookies
These ginger cookies are healthy and children love to be involved in cutting and
decorating.
Recipe Ingredients
• 2/3 cup molasses or sorghum

• 1/3 cup softened butter or Spectrum Spread
• 1/4 cup frozen concentrate apple juice, thawed
• 1 teaspoon pure vanilla extract
• 2 egg whites
• 4 cups unbleached all-purpose flour
• 1/2 cup sugar
• 2 teaspoons powdered ginger
• 1 teaspoon cinnamon
• 1/4 teaspoon powdered cloves
• 1/4 teaspoon allspice
• 1/2 teaspoon salt
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/8 teaspoon grated orange zest
GLAZE
• 1/4 cup concentrate apple juice
Instructions
Preheat the oven to 350° F.

Mix the molasses, butter, apple juice concentrate, and vanilla together in a large
bowl. Beat the egg whites in a separate bowl for 3 minutes, and then whisk them
into the wet ingredients.
Mix all the dry ingredients together, including the orange zest, in a separate, large
bowl. Slowly add the dry ingredients to the wet ingredients, using a wooden spoon
to mix everything together until the dough becomes stiff. Knead the dough with
clean hands for a couple of minutes, and then divide it in half.
Flatten each half into 2 round disks, wrap them in plastic wrap, and put them in the
freezer until they are completely chilled, at least 2 hours, or overnight.
After the dough has thoroughly chilled, roll it out on a floured surface. Sprinkle the
dough with a little more flour. Roll it out into 1/8-inch-thick slabs, and then cut it
into shapes with a cookie cutter. Using a pastry brush, lightly brush the cut cookie
shapes with the apple juice concentrate.
Smear the baking sheet with 1/4 teaspoon of butter and arrange the cookies on top.
Bake for 10 - 12 minutes until they turn a light golden brown. Remove the cookies
from the oven and let them cool for a few minutes before transferring to a cooling
rack.
32 cookies (servings).
• Calories: 97
• Fat: 1.8 grams

Be Healthy, Eat Healthy

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Healthy Cooking Tips

2. Use marinades. Marinating meats (particularly chicken) may reduce the

• Canola oil for oiling the muffin pan

Nutrients Per Serving

Nutrients Per Serving

• Two bags Success Brown Rice (or white rice)

Prepare rice according to package directions. Set aside.

In a small bowl, combine remaining ingredients. Toss. Serve chicken on bed of

Green salad, to serve with

Nutrients Per Serving

Nutrients Per Serving

• 1/2 cup cilantro leaves

• 3 tablespoons freshly squeezed lemon juice

Preheat oven to 400° F.

Nutrients Per Serving

4 ripe bananas (very ripe preferably)

2. Add the vanilla extract and the maple syrup.

Nutrients Per Serving

• 2/3 cup molasses or sorghum

• 1/4 cup concentrate apple juice

Preheat the oven to 350° F.

Nutrients Per Serving

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