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Category: Healthy Recipes

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For Healthy Meals, Choose Wild American Shrimp

When preparing your next health-conscious menu, consider that where you find your ingredients can be just as important as what you use.

Certified Wild American shrimp, caught fresh in their own natural environment in the Atlantic and Gulf, have added appeal to health-conscious consumers who care about where their food comes from.

“Wild-caught shrimp are fresh, succulent and tender, unlike 85 percent of shrimp, which are imported and pond-raised,” said Monica Pope, owner and chef of the Houston restaurant t’afia. She lives by the philosophy “eat where your food lives.”

Wild American shrimp are beneficial for those who are trying to lose weight. “A typical 4-ounce portion has just 112 calories when served steamed, boiled, grilled or baked and provides 23 grams of protein -; 47 percent of the daily value for protein,” Pope said.

She recommends that consumers ask for certified Wild American shrimp at their grocery store, favorite restaurant or seafood counter.

“You have a choice,” she said. “By asking for certified Wild American shrimp, you’re not only choosing the best-tasting seafood possible, you’re also helping to support an entire industry and way of life.”

TURMERIC SHRIMP

1 pound Wild American shrimp, cleaned

2 1/2 cloves garlic, peeled

2/3 teaspoon salt

1 small bay leaf

1/3 tablespoon fresh-squeezed lime juice

2 1/2 cups water

2/3 teaspoon turmeric

3 tablespoons lime juice

1/3 teaspoon red chili powder

3 tablespoons cilantro, chopped

Place garlic cloves in a food processor with the salt and mince. Toss with the shrimp and set aside for 15 minutes. In a saucepan, bring the water to a boil with the bay leaf, 1/3 tablespoons lime juice and the 2/3 teaspoon turmeric.

When the water is boiling, add the shrimp, stirring. Cook just until opaque, about 2 to 3 minutes. Drain.

Immediately spread the shrimp onto a large baking sheet to cool. Mix the additional lime juice, red chili powder and a pinch of turmeric together and pour over the warm shrimp. Toss until well-combined. Add cilantro leaves after the shrimp have cooled.

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Healthful Dining At Your Desk

Many of us eat more food at work than we do at home simply because working hours span mealtimes and snack times. We grab breakfast foods from home or pick up something to eat at our desk. Lunch comes from a brown bag, the cafeteria or a restaurant. For some, snacking helps break up the afternoon and boosts energy levels for the rest of the workday.

Breakfast at your desk should be convenient, tasty, nutritious and mess-free. A quick rule: Include whole grains, dairy and a fruit. One option is yogurt (dairy) topped with Whole Grain Total® (whole grain) and diced peaches (fruit). A muffin made with whole grain cereal, along with milk and a banana, is also satisfying and easy to eat.

Packing lunch takes little time and allows you to choose what you want to eat. “Peel and wash vegetables, rinse and spin lettuce, slice cheese and fill water bottles on Sunday for the entire week,” says Dayle Hayes, R.D., a nutrition consultant and author in Billings, Mont. “Wrap single servings of luncheon meats in plastic wrap, label and freeze. In the morning, use the frozen meat for a sandwich. It should be defrosted by lunchtime.” Hayes also suggests preparing a couple extra servings when you’re making dinner so that you have lunch leftovers.

Food safety is essential to prevent spoilage. Pack breakfast and lunch with cold packs if a refrigerator is not available. Heat chili, soup and other hot foods until very hot; then pack in a clean, insulated container warmed with boiling water. Open only when ready to eat.

Snacks may be the most difficult, and resisting the lure of office goodies can be a challenge. Hayes recommends stocking your desk with nutritious, nonperishable snacks. If you have been told to eat less sodium to help control your blood pressure, limit snack foods that are overly salty. Area grocery or health food stores may offer more lower-sodium choices.

Banana-Wheat Muffins

Streusel

1 tablespoon Gold Medal® all-purpose flour

1 tablespoon packed brown sugar

1 tablespoon butter or margarine, softened

1/3 cup slightly crushed Whole Grain Total® cereal

Muffins

3/4 cup mashed ripe bananas (about 2 medium)

1/2 cup milk

3 tablespoons packed brown sugar

3 tablespoons vegetable oil

1 egg

11/4 cups Gold Medal® all-purpose flour

21/4 teaspoons baking powder

1/4 teaspoon salt

11/4 cups slightly crushed Whole Grain Total® cereal

1. Heat oven to 400°F. Grease bottoms only of 12 regular-size muffin cups. Stir together streusel ingredients until crumbly; set aside.

2. In large bowl, stir together bananas, milk, 3 tablespoons brown sugar, oil and egg. Stir in 11/4 cups flour, baking powder and salt just until flour is moistened; stir in 11/4 cups slightly crushed cereal. Divide batter evenly among muffin cups, filling each about 2/3 full. Sprinkle streusel evenly over batter in muffin cups.

3. Bake about 20 minutes or until golden brown.

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Healthy Summer Snacking

Your air conditioner isn’t the only thing that uses energy in the hot weather-your kids do, too.

Warm months usually means children are playing outside more. All that running, jumping and swimming uses up plenty of energy, so it’s important to keep your kids well-fueled. Here’s a recipe that can do just that. It’s a fun, portable snack mix made with California raisins, so it has a sweet taste and supplies lots of energy.

Sunshine Snack Mix

Ingredients:

2 cups California raisins

2 cups low-fat granola cereal

1 cup candy-coated chocolate pieces

1/2 cup sunflower kernels

Directions:

In large bowl, combine all ingredients; mix well.

Yields: 51/2 cups

Serves: 11

Preparation time: 5 minutes

Fun Fuel

The potassium in California raisins helps lower blood pressure, which has been shown to help reduce the risk of heart disease. In addition to adding fiber to the diet, raisins rank among the top antioxidant foods and even contain phytochemicals that contribute to oral health.

The Taste Of Health

Of course, nutrition facts probably don’t matter much to your children. Kids tend to focus on taste, and California raisins hold up well there, too. They make sweet, plump treats, which means they can be an easy way to help your children maintain a healthful diet-and to keep their energy levels up throughout the day.

Cool Ideas

Looking for more summertime snack ideas? The California Raisin Marketing Board offers a host of tasty, easy-to-make recipes that require little to no time spent in the kitchen, giving you more time to spend with your kids. Try making Raisin Peanut Butter Balls for a quick snack or Spiced Apple Pie Party Mix for a good dose of dried fruits, nuts, cinnamon and nutmeg. Raisin Nachos with Cinnamon Dipping Sauce is sure to be a crowd-pleaser, and try Raisin Delights for bite-size balls of cream cheese and sunflower seeds rolled in coconut. Or just snack on California raisins straight from the box.

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Healthy Chicken Recipes

People strive to find recipes that provide delicious and healthy food. Health-conscious people focus on preparing low-fat dishes that are delicious and easily prepared. Chicken is an excellent source of protein and at the same time low in fat. Using healthy chicken recipes will significantly lower the blood cholesterol, thereby improving your overall health and fitness level. People love this versatile meat, which can be prepared in various lip-smacking forms.

Be it a healthy chicken salad or any other chicken recipe, choosing the right chicken for your dish is very important .If you opt for the cheap battery-reared chicken, you will get a greasy and stringy dish with a flat taste. These chickens are fed on a high-calorie diet that gives them a lot of fat but no muscle. On the other hand, choosing an organic chicken will give you firm and full-flavored meat. Organic birds are raised on a better diet and roam free under better and more humane conditions. This chicken will obviously cost more but will give you better taste and quality.

To further decrease the level of fat, you can trim off some areas, especially on the thighs, and enjoy a healthier meal. You should never leave raw chicken at room temperature. To prevent contamination, always wash chicken with cold water. Store it in the coldest part of the refrigerator and use within two days. Similarly, cooked chicken shouldn’t be left out for more than two hours. Frozen chicken can easily sit in your freezer for one year without any harm.

A little creativity in your kitchen can whip up new low-fat and healthy chicken recipes for your entire family. If you cannot find a particular ingredient, try replacing it with some substitute and see the all-new dish prepared exclusively by you. While preparing food, follow basic safety rules and avoid accidents in your kitchen. This will ensure you safely prepare tasty meals for everyday consumption focused towards a healthy and long life.

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Salad Packs A Health Punch

Eating plenty of fruits and vegetables can help you ward off heart disease, stroke and certain types of cancer. Include dark green, leafy vegetables, yellow, orange and red fruits and veggies, cooked tomatoes and citrus fruits. If you consume 2,000 calories a day, aim for at least nine servings or 41/2 cups of fruits and vegetables.

Try mangos and sweet potatoes. Mangos are high in fiber, have no cholesterol or saturated fat and are high in potassium and beta-carotene. They help replenish energy. Sweet potatoes are the most nutritious and heart-healthy vegetable, according to the National Center for Science in the Public Interest. They’re fat-free, cholesterol-free, low in sodium and high in fiber. Besides the great taste, the sweet potato is a wonderful source of vitamins A, C and E. Cumin is a good source of iron and cumin seeds promote a healthy digestive system.

Spring Salad with Chutney Dressing and Sweet Potato-Cumin Crisps

1 (9-ounce) bottle mango chutney (about 1 cup)

1/2 cup reduced-fat sour cream or mayonnaise

1/2 cup plain lowfat yogurt

1/4 cup finely chopped fresh cilantro or mint

8 to 10 cups mixed spring greens

1 apple, thinly sliced

1 cucumber, sliced

Golden raisins and toasted cashews

Sweet Potato-Cumin Crisps

1 cup Bruce’s Sweet Potato Pancake Mix

2 teaspoons toasted cumin seeds

1/4 teaspoon Bruce’s Ma Cayenne Red Pepper

1 cup water

2 tablespoons vegetable oil

Prepare Sweet Potato Cumin Crisps; set aside. For dressing, combine chutney, sour cream, yogurt and cilantro; mix well. Refrigerate until ready to serve. At serving time, toss greens with dressing and arrange on salad plates with apple and cucumber slices. Sprinkle raisins and cashews over each serving and serve sweet potato crisps on the side. Makes 6 servings.

Note: For a main dish salad, toss 3 cups of cubed cooked chicken with some dressing and arrange on plates with greens.

Combine all ingredients in a bowl; mix well. Spray an 8-inch nonstick skillet or omelet pan with cooking spray and place over medium heat. When pan is hot, add 2 tablespoons batter and tilt quickly to spread evenly. Cook until golden brown, about 2 minutes, then turn and cook on other side until golden brown and crisp around edges. Repeat with remaining batter, spraying pan as needed to prevent sticking. Place rounds in a single layer on paper towels after removing from skillet, then place in a single layer on a lightly greased cookie sheet. Bake in a 325° oven for 10 to 15 minutes or until crisp and dry. Cool before serving. Makes about 1 dozen.

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