Cooking And Eating healthy

Cooking healthy is easier than you think and well worth the effort. You don't need a big kitchen to be able to cook well, though it can't hurt. It's more about the choices you make when you go shopping and get to the stove. When cooking healthy it helps to stock your kitchen, with a variety of foods that you can throw together for a healthy meal in a hurry. Try keeping these foods on hand, for a quick meal on a busy night. In the bean category: pinto, black, kidney, chickpeas, refried beans. In the pasta category: ramen noodles, spaghetti, whole wheat, fettucini, penne, bowtie. Other types of grain: couscous, orzo, cornmeal, bread sticks, bread crumbs, whole wheat crackers. Canned tomatoes: whole, diced, seasoned, sauce,salsa and sun-dried tomatoes.

Cooking with low-fat dairy products, takes the same amount of time, and you don't need any special skill to make the swap. Eating healthy, does not mean you have to give up good tasting food. Using fresh herbs and spices, and using salt correctly, you can make low-fat food taste great. Fresh herbs are loaded with antioxidants, antibacterial agents, and most of all, flavor. Use a handful of basil, for a burst of flavor in pasta sauce, on pizzas, and even on a sandwich or in your favorite soups.

Professional chefs, use many fresh herbs and some even cook with wine. Home cooks, might be a little intimidated by cooking with wine or feel it's too "fancy," but using a little wine in a sauce can add a lot of flavor, without any fat, If I were to give you one healthy cooking tip, it would be, watch the fat! Always use a measuring spoon when using oil, butter or any kind of shorting. Adding too much fat or not enough fat is sometimes the home cook's downfall.
Here are some healthy recipes for you to try. Enjoy.


Chicken and Spanish Rice

Makes 4 to 6 servings

1 cup onions, chopped
3/4 cup green peppers
2 tsp vegetable oil
1 cup tomato sauce
1 tsp parsley, chopped
1/4 tsp black pepper
1 1/2 tsp garlic, minced
5 cup white rice, cooked in unsalted water
3 1/4 cup boneless and skinless chicken breast, cooked , diced

1. In a large skillet saute onions and green peppers in oil for
5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken and heat through.


Spicy Baked Fish

cooking oil spray
1 lb cod (or other fish) fillet
1 Tbsp olive oil
1 tsp spicy seasoning mix

1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture.
3. Bake uncovered for 15 minutes or until fish flakes with fork.
Cut into 4 pieces. Serve with your choice of rice and vegetable.

Spicy seasoning mix

1 1/2 tsp white pepper
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tsp onion powder
1 1/4 tsp garlic powder
1 Tbsp basil, dried
1 1/2 tsp thyme, dried

Mix all ingredients together. Store in an airtight container.
Use in meat, poultry, fish, or vegetable dishes.
Try replacing the salt in the salt shaker and use at the table.


Low-fat Chocolate Fig Cake

1 cup chopped dried figs
1 cup boiling water
1 teaspoon baking soda
1/4 cup oil
3/4 cup sugar
1/2 cup applesauce
1/2 cup eggs (2 eggs)
3 tablespoons cocoa
1 1/4 cups + 2 tablespoons flour
2 teaspoons vanilla

1.Grease and flour an 8”x12” pan. Preheat oven to 350°F.
2.Place figs in a bowl; pour boiling water over the top and sprinkle with baking soda.
Mix and allow to stand until cool.
3.Combine oil and sugar. Blend in eggs, applesauce, vanilla, salt, and cocoa.
4.Add flour alternately with cooled fig mixture.
5.Spread batter in pan.
6.Bake for 50 minutes until a toothpick inserted in the center comes out clean.

Apply your favorite icing or frosting.