Healthy Alternatives
By Jung Joo Kim & Jennifer Wong
Healthy Recipes
Healthy Recipes
Healthy Homemade Mayonnaise
1 egg yolk 1 Tbsp vinegar tsp Dijon mustard tsp salt tsp white sugar 100-200 mL canola or olive oil
1. Whip the egg yolk 2. Add the vinegar, mustard, salt and sugar 3. Add oil to control consistencythe more oil, the more fattening the mayonnaise 4. Whip mixture
Healthier Mac & Cheese
1. Put a large pot of water on to boil. Preheat oven to 450F. Coat an 8-inch-square (2-quart) baking dish with cooking spray. 2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture. 3. Heat 1 1/2 cups milk in a large heavy saucepan over mediumhigh heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
Ingredients
3 Tbsp plain dry breadcrumbs, 1 tsp extra-virgin olive oil tsp paprika 1 16-oz or 10-oz package frozen spinach, thawed 1 cups low-fat milk, divided 3 Tbsp all-purpose flour 2 cups shredded extra-sharp Cheddar cheese 1 cup low-fat cottage cheese 1/8 tsp ground nutmeg tsp salt Freshly ground pepper, to taste 8 oz (2 cups) whole-wheat elbow macaroni, or penne
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.
Healthy Recipes
Pork Parmesan
Pork can be substituted with chicken
Ingredients:
8 pc of pork chop cup cooking wine cup milk 1 tsp cornstarch tsp table salt ginger powder white pepper parmesan cheese spaghetti sauce grated onions (optional)
1. Heat oven to 175C, for a more gourmet style. For a fast cooking, skip this step. 2. Chop the pork chop 3. Mix the wine, milk, cornstarch, salt and grated onion. Pour into a flat container. Place the pork chops into this mixture, then sprinkle less than tsp of ginger powder and less than tsp of white pepper. Marinate for at least 20 min, best done if marinated over a night. 4. Drain the marinating sauce. Place in a frying pan or tray, depending on
method of cooking (read on for options). 5. To cook quickly, place on pan then pour over a layer of ready-made spaghetti sauce. For a more gourmet style, place on tray then pour the layer of spaghetti sauce. Place on the middle rack of oven, and cook for approximately 13 min. 6. Sprinkle some cheese over the pork chop, then cook for another 2 min. If pan cooked, sprinkle cheese when pork chop seems nearly done. When done, turn the heat off, then blend and smash the pumpkin cubes with a wooden spoon. Stir and add whip cream according to taste preference. Control the thickness of the soup with milk and water, according to taste preference. Season with salt, and sprinkle whip cream
Pumpkin Soup
Cut up a pumpkin, preferably a green pumpkin, into cubes. Place them in a pot, then pour water into pot so that it covers 2/3 of the pumpkin cubes level. Cover the pot, and cook until soft. Check the pumpkin with a chopstick or toothpick.
Healthy Recipes
ingredients
cup water cup instant brown rice 2 tsp sesame oil 1 lb 93%-lean ground turkey 1 Tbsp minced fresh ginger 1 large red bell pepper, finely diced 18-ounce can water chestnuts, rinsed and chopped cup reduced-sodium chicken broth 2 tsp hoisin sauce, (see note) 1 teaspoon five-spice powder, (see Note) 1/2 teaspoon salt 2 heads Boston lettuce, leaves separated cup chopped fresh herbs, such as cilantro, basil, mint and/or chives 1 large carrot, shredded
Five-Spice Turkey & Lettuce Wraps +
4 servings
Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave. Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat. 2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute. 3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.
Healthy Recipes
mango, apple & pecan salad
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healthy garden salad +
ingredients.
2 tbsp & 1.5 tsp red wine vinegar 1 tbsp & 1.5 tsp grapeseed or olive oil 2 tbsp & 2 tsp chopped fresh cilantro 1 lime, juiced teaspoon white sugar teaspoon salt 1 clove garlic, minced package frozen shelled edamame 1.5 cups frozen corn kernels 1 cup cherry tomatoes, quartered 2 green onions, thinly sliced 7 ounce can black beans, rinsed and drained 1. In a large serving bowl, whisk together the red wine vinegar, grapeseed/olive oil, cilantro, lime juice, sugar, salt and garlic. Set aside. 2. Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans. Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.
Mango Apple Pecan Salad cup chopper pecans 1 mango, chopped into squares 10 cups baby romaine lettuce, rinsed and dried 1 red apple, cored and thinly sliced
Balsamic & Olive Oil Dressing Tbsp white sugar 2 Tbsp balsamic vinegar 1 tsp chopped garlic 4 Tbsp olive oil salt and pepper for taste
Healthy Recipes
salmon steak
ingredients.
4 salmon steak Teriyaki sauce Olive oil Garlic, sliced or chopped Black pepper
for 4 servings
1. Soak 1/3-1/2 of salmon in teriyaki sauce. Marinate for 30 minutes. 2. Heat frying pan with low/medium heat, then add 1 Tbsp of olive oil. Add chopped garlic into pan. 3. Place the fish steaks into the pan, then cover the pan. Turn the heat to low & cook for 10-15 minutes. Flip the salmon when accordingly ready. 4. Once done, turn off heat and season the steaks with black pepper.
healthy optional sides:
1. Place some arugula (rocket salad) onto plate according to preference, then place salmon steak on top. 2. Rinse well a cup of quinoa per serving. Drain it in a strainer, transfer into cooking pot, add 1 cup of water. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer. Cook for 15 minutes. Remove quinoa from heat and allow to sit 5 min with lid on. Fluff quinoa gently with a fork, then serve. 3. Slice 2 onions laterally as one would to cut onions for onion rings. 3 minutes before salmon steaks are all cooked, wipe one side of the frying pan clean of oil, then saut onions. Serve with the salmon steak. 4. Preheat oven 450F. Toss asparagus with garlic, lemon zest and juice and olive oil. Sprinkle some salt & pepper. Spread asparagus across pan covered with foil on a single layer. Bake 8-10 minutes, or until asparagus is tender and beginning to turn golden.
Healthy Recipes
Always deep-fry twice. As it requires oil to take out oil, the 2nd round soaks out the oil that was absorbed by the food in the 1st round. This neutralizes the state of oil containment.
The key to a healthy diet is not having an excess of certain food. Alternate the types of oil you use, preferably between olive oil, sunflower oil, grape seed oil & canola oil.
The more colorful your plate, the healthier it will tend to be. Green for vegetables, a bright fruit, brown meat, white carbohydrates The colors represent different groups in the pyramid.
The only two foods you can have an excess of are onions and garlic. They enhance your immune system, dissolves blood clot and very beneficial for those with cancer & diabetes
When possible, try to make your own sauce for any food. Ready-made sauces sold in supermarkets tend to have many preservatives, and excess fat & sodium.
After boiling noodles, always drain them then place them in cool water in a separate big bowl. Shake the noodles with your hands as bubbles are producedthese bubbles are excess starch.
Avoid beef as much as possible. It contains many substances, such as sodium, heme iron and processed chemicals, that give rise to coronary heart diseases & cancer.
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Use normal sugar, not SweetN Low sugar unless a person has diabetes. Artificial sweeteners trick the bodys ability to calculate and compensate for the calorie content of foods. This misperception of calories can lead to overindulgence of other sweet foods.
Issue | Date Always deep-fry twice. As it requires oil to take out oil, the second round soaks out the oil that was absorbed by the food in the first round.
Try to substitute butter in Italian food with olive oil as much as possible. When cooking other food, substitute butter with margarinethough it still ahs some, it contains less saturated and trans fat.
Always heat the pan for a few seconds before adding cooking oil. Food will not stick onto the pan easily, allowing you to use less oil when cooking.
When cooking Asian food, there tends to be a 4:6 ratio of soy sauce to salt. When the food is lighter in color, add more salt to avoid color change in the food. Healthy Recipes
The only two foods you can have an excess of are onions and garlic. They enhance your immune system, dissolves blood clot and very beneficial for those with cancer & diabetes
Avoid beef as much as possible. It contains many substances, such as sodium, heme iron and processed chemicals, that give rise to coronary heart diseases & cancer. 10
Ways to Avoid Stress Eating
Indulging in complex carbs. All carbs prompt the brain to produce more serotonin. The trick is to stick to more complex carbohydrates since the human body digests them more slowly and while they keep blood sugar levels stable. Examples are a bowl of oatmeal, whole grain, high-fiber breads and pastas, beans and lentils, which are packed with B vitamins to help keep up energy levels. Quinoa, sweet potatoes and fruit are also recommended. Crunching some veggies. Crunchy raw veggies such as baby carrots, cucumbers and celery are great stress reducers because the act of crunching releases tension in the jaw without adding many calories. Eating the right kind of fat. Foods high in Omega-3 fatty acidswalnuts, almonds, flaxseeds, pine nuts, wild tuna and salmonhelp control unhealthy surges in stress hormones. They are also protective against mood disorders such as depression and are important for brain function. If you are able to think clearly, you will be better equipped to deal with stress. Increasing your C. Vitamin C-rich foods, such as citrus fruits, do double duty because they can reduce stress hormone levels even as they boost the immune system, which is often compromised when we are under a lot of stress. It builds stamina too, which is why it is recommended to eat such fruits after intense sports. Drinking tea. Studies show that theanine, an amino acid found primarily in green tea, can have a calming (but not drowsy) effect while helping to lower elevated blood pressure.
Healthy Recipes
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