Now that you have learned some basic information on the benefits of foods and some diseases that can be carried if your food is not properly cooked, it is now time to make your own recipes. Below are some healthy recipes that are delicious and easy to make.
Meals
This recipe was taken from thechew.com. I have added some ingredients to make sure this meal has all the food groups.
Ingredients
Ingredients
- 4 pints Cherry Tomatoes (halved)
- good Olive Oil
- 2 tablespoons minced Garlic (6 cloves)
- 18 large Basil Leaves (julienned; plus extra for serving)
- 1/2 teaspoon crushed Red Pepper Flakes
- Kosher Salt
- 1/2 teaspoon freshly ground Black Pepper
- 1 pound dried Angel Hair Pasta
- 1 1/2 cups freshly grated Parmesan Cheese (plus extra for serving)
- 1 pound shredded chicken strips
- Gather all your ingredients.
- Combine the cherry tomatoes, 1/2 cup olive oil, garlic, basil leaves, red pepper flakes, 1 teaspoon salt, and the pepper in a large bowl. Cover with plastic wrap, and set aside at room temperature for about 4 hours.
- Next take the shredded chicken. Make sure it is clean. Put it in a pot of boiling water and allow it to cook for 10-15 minutes. Once the chicken has fully cooked and is soft, drain the water and set the chicken aside.
- Just before
you’re ready to serve, bring a large pot of water with a splash of
olive oil and 2 tablespoons salt to a boil and add the pasta. Cook al
dente according to the directions on the package (be careful – it only
takes 2 to 3 minutes!). Drain the pasta well and add to the bowl with
the cherry tomatoes.
- Add the cheese and some extra fresh basil leaves
and toss well.
- Serve and enjoy!
This is another recipe taken from thechew.com. It is a healthy take on the traditional lasagna.
Ingredients
Directions
Ingredients
- 1 pound fresh Pasta Sheets (thinly rolled)
- 2 medium Zucchini (shaved)
- 1 pound Spicy Italian Sausage (casings removed)
- 1 large Onion (halved and sliced)
- 3 cloves Garlic (sliced)
- 1/2 bunch Asparagus (cut into 1/4-inch thick coins)
- 2 cups Marinara
- 2 cups Basil Pesto
- 1 cup Parmigiano Reggiano (grated)
- Extra Virgin Olive Oil
- Salt and Pepper
Directions
- Preheat oven to 375F. Bring a large stock pot of water to a boil and season generously with salt. Prepare an ice bath in a large bowl.
- Blanch the pasta sheets, 3 to 4 at a time in the seasoned water for 2 to 3 minutes. Remove and cool in the ice bath. Lay onto a sheet tray with parchment in between the layers to prevent sticking. Repeat with the remaining pasta.
- Place zucchini ribbons in a colander and sprinkle lightly with salt. Set aside over a plate while making the sauce to allow the zucchini to release it's water.
- In a large sauté pan, add a few tablespoons of olive oil over medium heat. Add the sausage break up into small pieces with a wooden spoons. Sauté until dark brown, stirring occasionally.
- Remove the sausage to a plate and set aside. Add the sliced onions to the sausage drippings, cooking until soft. Add the asparagus and cook until slightly softened. Add the garlic and cook until fragrant, about 30 seconds. Add the marinara and the sausage back into the pan and stir to combine, cooking until warmed through.
- Begin to build lasagna by greasing a 9x9 baking dish with olive oil. Layer a few sheets of pasta to cover the bottom of the dish. Spread a layer of the sausage mixture and sprinkle with parmigiano reggiano. Layer zucchini strips over the sausage mixture, and spread a layer of pesto over the zucchini. Repeat layers until all of the ingredients have been used, ending with a layer of sprinkled parmigiano reggiano.
- Bake for 30 to 35 minutes or until melted and golden brown. Cool slightly before slicing and serving. Serve with freshly grated parmigiano reggiano.
The Next recipe is for the classic steak and potatoes with a side of rice. This is another recipe from thechew.com with a little twist added from the original recipe.
Ingredients
Directions
Ingredients
- steamed broccoli
- 2 Rib Eye (bone in; 1 1/4-inch thick)
- 1/4 cup Olive Oil
- 1/2 teaspoon Cayenne
- 2 Garlic cloves
- Salt
- Pepper
- Salted Butter to finish
- 5 Red Skinned Potatoes (1-inch cubes)
- 4 tablespoons Butter
- 2 teaspoons Rosemary (chopped)
- Salt
- Pepper
Directions
- Preheat outdoor grill. If you do not have a grill, a small indoor grill will work as well. In a rimmed baking dish, whisk together olive oil, cayenne, garlic, salt and pepper. Place steaks in marinade and flip to coat. Allow to sit at room temperature for 45 minutes. Before grilling scrape off any large bits of garlic.
- Cook 4 to 5 minutes per side for medium rare. Right before removing steaks from grill top with a pad of salted butter.
- While the steak cooks, take your broccoli crowns and cut them into small stems. Boil a pot of water and place the broccoli inside and allow it to cook for 3-5 minutes. Once cooked and slightly soft, set aside.
- Next, place potatoes in foil packet with a few pads of butter and season with salt and pepper. Seal and place on the grill. Grill for 15 to 20 minutes. Halfway through cooking open packet and add the rosemary. Seal and continue to cook. Once done, remove and serve along side steak and broccoli.
Snacks
Now if your not hungry for a giant meal and are looking for something to munch on, there are plenty of healthy options for those too. Here is a recipe for grape poppers. Its very simple. Take a grape and stick a toothpick in it. Next dip the grape in goat cheese or yogurt. Then finally cover the outside of the grape with nuts such as walnuts or pecans. NOTE: If you are allergic to nuts, one can substitute the nuts for oatmeal grains or even eat the grape covered in yogurt alone. (This recipe was found on pinterest)
The next recipe is very simple and easy. All it requires is a box of strawberries and some Greek yogurt. Take the strawberries, dip it in the yogurt and enjoy! One can also use bananas or any other fruit they like to eat.
This is a little heavier snack but has many healthy components. It requires tortilla slices, cream cheese, a couple of turkey slices and some cucumbers. Lay out a slice of tortilla and spread some cream cheese on top. Next place two slices of turkey and place it on top of the cream cheese. Add some sliced cucumbers on top and roll up the tortilla and enjoy!