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| Healthy Recipe and Tips |
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by Brenda Hyde Health professionals refer to eating healthier as a "Lifestyle Change". I understand now why they are so careful with the wording they chose for this. It's a change that lasts forever and needs to be thought of that way. It's important that we understand that we are not going to be discussing diets, or even weight loss. Many of us are making "Lifestyle Changes" which include eating balanced, low cholesterol, low fat and often low sodium meals and snacks. Some of you may be like my husband, and your doctor may be asking you to do this. Others, like me, may simply want to eat healthier. Regardless of why you want to include healthy recipes in your meal plan, you can learn to do it just as I am! We will divide this column into The Tips and The Recipes. Both will help you to make the changes you need to eat healthier. The Tips *Gradually try fat free and low fat products, such as cream cheese, sour cream or other cheeses. If you, or someone in your family does not like the taste do not force the products. Compare the nutrition information, and you may find you can cut back the amount of the regular products, rather than making them feel like they HAVE to eat something they don't like the taste of. Remember this is a long term change in the way you eat, and you don't want to be discouraged from the beginning. *Be careful not to fall into the trap of eating MORE of a no fat cookie, cracker or snack. They still have calories. If you and your family are big snackers, start out with replacing chips with pretzels. Also, many of the cereals are low fat and no cholesterol and can be great for snacks. *Immediately start cutting back the amount of meat you use in your meals! For instance, if you like adding ground beef or sausage to your spaghetti sauce, fry it in a pan alone, but HALF the amount you usually use, and drain well on paper towels before adding to your sauce. This was one of the first things I tried and there were no complaints! *Remember to keep your focus on the fact that this is not temporary. You are making a change that will be with you and your family forever. If you need to keep a journal of what works and what doesn't then do that! The Recipes You will find that southwestern or Mexican style meals are easy to adapt and very tasty. Here are two that I have made and they pleased everyone in the family. Enchilada Pie 1/2-pound ground chuck 1/2 small onion, minced 1 small can enchilada sauce (10 ounce) 5-6 corn tortillas 2/3 cup cheddar or Monterey jack shredded cheese 1 can 15.5 ounces of red or black beans, drained 1/2 cup water Cooking Spray Brown the chuck and onions,drain well. Add the sauce, the beans and the water. Mix and heat through. Spray a casserole dish with cooking spray. Cover the bottom of dish with tortillas, you may have to rip cut or tear to fit. On top add 1/2 your meat mixture, one more layer of tortillas and the remaining mixture. Sprinkle the cheese on top and bake uncovered for 30 minutes in a 350 degree oven. For toppings you may add lettuce, tomato, green onions and salsa at the table. I adapted this recipe so I don't have exact counts, but it is low in fat and cholesterol if made as is, and without sour cream or extra cheese. This recipe is so filling that you can offer a salad or vegetable with it, but nothing else will really be needed. Brenda's Mexican Style Chili 1/2 pound ground chuck 1 15.5 ounce can chili bean mix (beans only) 1 15.5 can black beans, drained 1/2 small onion, minced 1 clove garlic, minced 1 tablespoon chili powder Brown your ground beef, and as it starts to cook add the minced garlic and onion. Drain well when they are soft and the beef is browned. Add both cans of beans and the chili powder. At this point you can season to your families tastes. If they like it very spicy you can add more chili powder, Cajun seasoning or cayenne pepper. I make my chili thick, but you can thin it with water as you desire. I would serve this chili with corn tortilla strips you can make yourself. Simply spray corn tortillas, which are very low in fat, with cooking spray, cut into thin strips and bake in a 400 degree oven until crispy. You can serve the chili with a nice green salad on the side and another vegetable if you like. Stop back for new recipes and tips next month! |
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About the Author: Brenda is a wife, and mom to three living in Michigan. She is editor of http://oldfashionedliving.com where you will find more herb and recipe features. |
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Let's Get Cooking!
