healthy eating recipes?

[uplandhunter870]

with the biggest loser thread going, i got to thinking (which can be dangerous at times) but what about having a thread where people could post up some healthy eating recipes.  what we eat can have a huge effect on weight loss and/or training goals.

this may take off or nose dive i have no idea

i know we have some good cooks on here, so whats everyone think? theres got to be some good tasting good for you recipes hanging around our members recipe books

[Woodchuck]

I quit putting country gravy on my bacon and cheese omelletes, but we did starting adding bacon to the sausage gravy over biscuits.    Sorry couldn't resist.

[sirmissalot]

I'm always looking for new ideas on vegetables. The majority of time I skip that part if the meal because I get tired of salad, asparagus, grilled zucchini or occasional broccoli. Not to mention I'm a bachelor and its not uncommon for me to just eat a pound of deer steaks for dinner or a big halibut fillet by itself.

[IBspoiled]

An all protein meal is not bad for you, it feeds your muscles. 

For me and my family here is what I do.  I cook everything from scratch.  Boxed/prepackaged stuff is loaded with extra junk that keeps us fat!  So if you can just take small steps and get away from that stuff you will be on your way to healthy eating.  Don't eat too many carbs, bread, rice, pasta etc.  Eat breakfast and get used to drinking tons of water.  I know that's not a recipe but good advice.   

[weathergirl]

Great thread idea...I'm interested in what people have to say.  I'll try to share some of mine later on this evening, as I've been on the computer way too long today (I'm sure no one here can relate to that  )

[jackelope]

I think the biggest mistake in regards to eating healthy is portion size. For sure that is my problem. Calorie counting is pointless. 500 calories in potato chips will hit you differently than 500 calories in grilled chicken breast will. It's very difficult to eat healthy unless you have a lot of time on your hands to shop and cook, especially if you are cooking for others too.

[jackmaster]

yeah switch your diet to 100% MRE'S and excersise and drink nothing but water, you will lose weight, that i guarantee

[HUNTINCOUPLE]

Use Mrs.Dash sesoning to season food that needs it. They have some very tastey blends that are sodium free!!!

[Southpole]

I like where this thread is going. I would be up for sharing excellent recipes that taste great and are good for the bod (even the boys would enjoy them). I'm usually very good with what I cook and eat, but where I get into trouble is my liking for vodka tonics and good wine  . I might as well eat 3-4 full size snickers bars if I'm going to drink that stuff. I also inherited a desk job 6 years ago that's not doing me any favors. Who's going to give the first clean recipe? 

[DOUBLELUNG]

My wife, who can't eat anything fatty for metabolic reasons, discovered this at Whole Foods.  Since we live 140 miles away, I trial and errored to come up with a substitute.  Don't let the fact that it has no added oil or meat fool you, this is crazy delicious stuff.

Moroccan lentil soup

1c dry white beans
1c dry garbanzo beans
3c dry red lentils
1 white onion
3 carrots
3 ribs celery
4 plum tomatoes
6 cloves garlic
1" cube peeled ginger
1 Tbsp garam masala seasoning
1 Tbsp sea salt
1 tsp cayenne
1 tsp nutmeg
1 tsp cumin
cilantro leaves

Rinse beans and lentils; drain.  Soak overnight in 5 quarts of water (you will want a 2-gallon pot).  If beans absorb all water, add 2" of water over beans.  Bring to a boil, then simmer 1 hour, stirring occasionally.  While the beans simmer, chop onion, celery, carrots, tomatoes; peel garlic and split cloves; and peel ginger.  Add these ingredients and the spices and simmer another hour, stirring occasionally.

It's delicious, hearty and filling, and only 160 calories or less per cup.

[vandeman17]

My biggest bit of advice for people trying to lose weight is to eat more.... often I mean.  What I am saying is that instead of eating a few big meals, it is much better to eat more often and in smaller quantities. It will speed up your metabolism and start teaching your body that it doesn't need to store what it isn't using because it knows that it will be fed again soon. Just give it a try for a few months and you will be pleasantly surprised. It does take diligence and planning but it is well worth it! 

[DOUBLELUNG]

Crock Pot Green Chili

2-3 lb pork loin roast
28 oz can crushed tomatoes
28 oz can whole green chiles
garlic powder
black pepper
salt

Place pork loin roast fat side down in crock pot.  Cover with remaining ingredients.  Cook on high 12 hours.  Place in cool location for 8 hours.  Use fork to pick out and discard the orange solidified fat.  Shred meat with 2 forks, stir thoroughly. 

I eat this plain or over brown rice - or with tortillas when I'm not avoiding simple starches.  I do the 5 minutes of prep time in the early evening after work, carry it out to the garage (50 degrees in winter), plug it in and forget it until I have my first cup of coffee the next morning.  Go out to the garage, turn off the crock pot, forget about it again until I get home from work.

By slow cooking then chilling, it is amazing how low fat this is.  This is also an excellent way to do any game roast, though I tend to leave out the green chiles and add diced onions, carrots and potatos for a classic pot roast.

[firedog]

Spanish  Chicken


4 Chicken Breasts
1 can Black beans
4 slices Monterey Jack cheese
1 Avocado
Salsa (we use Resers or homemade)



Drain and rinse black beans, back into a bowl with enough water to cover them and cook until hot. About 4 minutes in the microwave. Drain again and mash up.

Pound Chicken out to equal thickness season with a little garlic powder, salt and pepper etc.  sometimes I will sprinkle a little taco seasoning on also. and either grill or fry, we prefer grilled.

When Chicken is done put a layer of black beans on top with a slice of Monterey Jack. Once cheese is melted take off and place a slice of avocado and salsa.

Serve with Spanish rice.

[firedog]

Bruschetta Chicken

Salsa Topping:

6 Medium Roma tomatoes, seeded and chopped
¼ cup finely chopped fresh basil leaves
½ tsp. sea salt
3 cloves fresh garlic, minced
1 Tbsp. Balsamic vinegar
¼ tsp ground black pepper
1 Tbsp Olive Oil

Chicken Breast:

1 Tbsp Chopped fresh Oregano
1 Tbsp Chopped fresh basil
½ tsp chopped fresh thyme
1 tsp chopped fresh Italian parsley
2 Tbsp fresh lemon juice
2 Tbsp Balsamic Vinegar
1 Tbsp Olive oil
½ tsp garlic powder
½ tsp ground black pepper
¼ tsp Sea salt
4 Skinless Boneless chicken breasts

1.   For Salsa combine all ingredients in medium bowl. Cover and chill in refrigerator until ready to serve.
2.   Fore chicken breast, combine all ingredients in a large ziplock plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least an hour.
3.   Preheat oven to 350 deg (I grill mine on the Traeger)
4.   Remove chicken from bag, discard marinade
5.   Place chicken in glass baking dish. Cover with foil and place in oven for 30 to 40 minutes or until chicken is cooked thoroughly. Or Grill for aprox 10 minutes per side.
6.   Serve with salsa on top, garnish with fresh basil leaves. 

[weathergirl]

Does anyone have any new and different (and HEALTHY) ways to eat venison?  I feel like I've tried everything...

[DoubleJ]

Does anyone have any new and different (and HEALTHY) ways to eat venison?  I feel like I've tried everything...

I think just keeping the unhealthy "add-ons" like cooking in oil or butter, cream sauces, etc. would make eating venison healthy. 

[JLS]

Does anyone have any new and different (and HEALTHY) ways to eat venison?  I feel like I've tried everything...

We grill a lot of it, giving the steaks a light coat of olive oil before seasoning.  Stir fries, shredded for tacos.  All can be healthy.  What kills me is the ice cream afterwards!  I hate Tillamook

[weathergirl]

Here's one I just remembered about.  It requires smoking venison first though...

"Kelli's Smoked Venison Spinach Salad"

Heat in pan with olive oil, "soyaki," and red wine vinegar:  sliced smoked venison, yellow and orange peppers, sweet onion, broccoli, mushrooms, craisins, olives, garlic

Add chopped tomatoes and serve over fresh spinach.

 

[7mmfan]

One meal that my wife and I eat a lot is a simple stir fry.

Chopped Red, Yellow, Orange Peppers,
Chopped Red Onions
Chopped Celery
Chopped Carrots
Snap Peas
Water Chestnuts
Fresh Grated Ginger
Minced Garlic
Tender cuts of venison
Grilled Chicken

Cook all the vegetables with 1 tbls of olive oil and 1/4 cup of water. A little garlic salt, onion powder, Cayenne Pepper and Mrs. Dash Garlic and Red pepper seasoning. Start carrots and celery first as they will take the longest to cook. Add other veggies about 3 minutes later. Throw in a splash of balsamic vinegar for good measure.

Pre cook  venison and grilled chicken and slice into 1/2"x 2" strips. Reheat in a 50/50 mix of cooking sherry and balsamic vinegar. I don't know how much I use exactly, but it couldn't be more then 1/4 cup of each and probably less. Just a healthy splash of each. Cook until sherry and vinegar are cooked off.

Simple, flavorful, and healthy. Very few additives and very few carbs. You can pre-cut and pre-cook everything so it only takes a few minutes to throw together.


We also do a lot of herb rubbed roasts and broilers in the oven. Keeps the sodium intake and carb intake down without trying to hard. We are working hard at sticking to a semi-palio (no carb/low carb) diet. Its harder then you think!

[762Armo]

Here is a super healthy and a very easy recipe. This is tomorrow lunch, and it took about 10 15 min with prepping.

Cut up onions and start frying them with oil, after this I started adding veggies and pomegranate sauce... I let each vegetable cook a bit before adding the next. Here's my order: Carrots,  pomegranate sauce, tomatoes, peppers, broccoli and a bit of celery, more sauce, broke eggs on top and mixed all together. Super healthy, got bunch of veggies, and bunch of protein. Next time I'm adding chicken breast and no eggs, just felt too lazy to cook chicken breast today.

[whacker1]

tagging this one to follow along.  the morrocan lentil soup sounds very interesting, we will give it a try in the next week or so

[Bean Counter]

Armo that looks great! 

I think people eat too much starch. And refined starch at that. Switch to whole grain breads, brown rice, etc and feel fuller with less food shoveled in your mouth. More nutrients and fiber, to boot. Add a little fat (peanut butter, butter, etc) to make yourself feel full after eating it. 

I also limit liquid sugar intake. No sugar in iced tea, and minimal soda intake, if ever. If I have to stop at Circle K and get something other than plain old water, I fill it up 75%+ with carbonated water and just a little Poweraid on top. I don't see how on earth someone can drink 44 ounces of pure syrupy soda

  I've heard it said that people who make no other changes to their diet other than to eliminate soda drop about 11 pounds in the first year. I also wouldn't switch to diet as that is supposed to make your sweet cravings worse and generally doesn't cause people to loose weight. 

Drink more water.  I start every day with two tall, warm glasses of water. Feel great with it and terrible without. 

I'm no dietician but I've been within ideal weight my whole life.

[quadrafire]

 
[warm glasses of water.

Bean, I have seen that before about the warm water. What do you think the benefit is ? My pea brain can't imagine a difference. 

[Bean Counter]

Your body absorbs it faster. If its cold, your blood vessels and stomach muscles contract on the water. I can guzzle two glasses of water and then start breakfast five minutes later without feeling sloshy and water logged.

I live in an arid climate so I live and die by hydration. If I'm going for a hike or hunt, I add a V8 to the morning ritual for the sodium and other electrolytes. Really helps in the water retention especially if you have a morning cup of coffee.

[Bean Counter]

Key is to make it just right. Not HOT, but not cold. I use tall mugs/glasses and after 60 seconds in my microwave its the perfect temperature. I soak it up like a sponge.

[deadwoodbuck]

IBspoiled ya got it all right...processed is to be avoided, lots of water and avoid fats and sugars.  i bake all my veggies, cauliflower, broccoli, carrots etc.  like julia child has said...everything in moderation.

[whacker1]

My wife, who can't eat anything fatty for metabolic reasons, discovered this at Whole Foods.  Since we live 140 miles away, I trial and errored to come up with a substitute.  Don't let the fact that it has no added oil or meat fool you, this is crazy delicious stuff.

Moroccan lentil soup

1c dry white beans
1c dry garbanzo beans
3c dry red lentils
1 white onion
3 carrots
3 ribs celery
4 plum tomatoes
6 cloves garlic
1" cube peeled ginger
1 Tbsp garam masala seasoning
1 Tbsp sea salt
1 tsp cayenne
1 tsp nutmeg
1 tsp cumin
cilantro leaves

Rinse beans and lentils; drain.  Soak overnight in 5 quarts of water (you will want a 2-gallon pot).  If beans absorb all water, add 2" of water over beans.  Bring to a boil, then simmer 1 hour, stirring occasionally.  While the beans simmer, chop onion, celery, carrots, tomatoes; peel garlic and split cloves; and peel ginger.  Add these ingredients and the spices and simmer another hour, stirring occasionally.

It's delicious, hearty and filling, and only 160 calories or less per cup.

Doublelung - I wanted to say thank you for this recipe.  We finally had a chance to try it tonight.  It was very good my wife and I both enjoyed it.  I will add that after trying the first bowl, we added a couple cups of dices leftover ham we had around.  We intend to make it next time adding andoulie sausage. I know that doesn't help you with your wife's metabolic issues, but I thought everyone else might want to see some variations.

Any other recipes you would like to share?

[deerslyr]

I try and cut out all processed foods what so ever and try to eat a plant based meal 2-3 days a week. The other 4 days I eat venison, elk, or fish. I feel so much more full of energy now.

[Elkrunner]

I tried this one with venison burger, was pretty good.  I trying to keep a low sodium diet with lower carbs and no dairy right now.

Chili
1 small bag dry red beans
1 small bag dry light kidney beans
1 lb ground turkey, bison or super lean ground beef 2 cloves minced garlic 1 large green bell pepper, diced 1 medium to large onion, diced 1 29oz crushed tomato (No Sugar Added)1 15 oz can tomato sauce (No Sugar Added)
1/4 cup (approx) Chili Powder (more or less to desired taste) 2 tsp (approx) cumin (to taste)
Prepare beans ahead of time according to package directions OR if you choose to use canned beans read the labels and look for a low sodium variety with no added sugar. It is best to prepare the beans yourself because the sodium content of canned beans is often quite high.Brown meat, bell pepper, garlic, and onion in a large stock pot seasoning with black pepper as you brown. Add in all tomatoes. Drain beans and add a little at a time until desired consistency/amount. Season with chili powder and cumin until desired taste. Simmer on low heat for about 30 minutes.

[Elkrunner]

Been eating this one a lot lately.    I have substitued the tomato sauce with the low sodium V8 hot and spicy and its great.  I have only been putting a cup of that in.  I like my sauce to be bit thicker, so I can cover the salmon when done. 
 
Saucy Salmon
1 tablespoon olive oil
4 cloves garlic, minced
1 (14-ounce) can low-sodium diced tomatoes, juice included
1 (12-ounce) can low-sodium tomato sauce
1 (7-ounce) jar roasted red peppers, drained, rinsed and thinly sliced
2 dried whole red chilepeppers
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 large bunch Swiss chard, washed well and dried, tough center stems removed, coarsely chopped (about 8 cups)
4 (6-ounce) skinless salmon fillets
1/4 cup chopped cilantro leaves
Preheat oven to 350 degrees F. Heat oil in a large sautepan over medium-low heat. Add garlic and cook until soft and golden, about 1 minute. Add diced tomatoes with juice, tomato sauce, red peppers, chili peppers, cumin, coriander and 1/4 teaspoon each salt and pepper. Bring to a boil, then reduce heat to medium-low and simmer for 10 minutes until sauce thickens slightly. Remove from heat, and remove chilepeppers.
Place Swiss chard on the bottom of a 9 by 13-inch glass baking dish. Season fish fillets with remaining salt and pepper and place in on top of chard. Cover with sauce and bake, covered, until fish is just cooked and chard is wilted, about 15 minutes.  Remove cover and bake an additional 5 minutes or until internal temp reaches 150 degrees Sprinkle with cilantro and serve. Let stand for 5 minutes.

[grundy53]

tagging this thread

[whacker1]

resurrecting this thread, because I got a good recipe or two from it, hopefully there is some more.

[Fl0und3rz]

Red beans and rice is pretty good.

http://allrecipes.com/recipe/authentic-louisiana-red-beans-and-rice/

1 pound dry kidney beans
1/4 cup olive oil
1 large onion, chopped
1 green bell pepper, chopped
2 tablespoons minced garlic
2 stalks celery, chopped
6 cups water
2 bay leaves
1/2 teaspoon cayenne pepper
1 teaspoon dried thyme
1/4 teaspoon dried sage
1 tablespoon dried parsley
1 teaspoon Cajun seasoning
1 pound andouille sausage, sliced
4 cups water
2 cups long grain white rice

1. Rinse beans, and then soak in a large pot of water overnight.
2. In a skillet, heat oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes.
3. Rinse beans, and transfer to a large pot with 6 cups water. Stir cooked vegetables into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 hours.
4. Stir sausage into beans, and continue to simmer for 30 minutes.
5. Meanwhile, prepare the rice. In a saucepan, bring water and rice to a boil. Reduce heat, cover, and simmer for 20 minutes. Serve beans over steamed white rice.

I'd substitute red beans for the kidney beans, because I am not a fan.  You can drop the sausage if you desire.  It makes a great side to barbecue, blackened fish, jerk chicken or pork, and so on.  For a quick and easy recipe, you can also substitute canned beans and rice from a rice cooker.   

Black beans and rice are another good one.  And you can get both in the box from Zatarain's at your grocery store.  Mouth watering.

[swinters]

I figured, generally speaking anyway, that if it's made up from regular ingredients and not from a box that it's healthy.  I worked in Egypt for a couple of years and one of my favorite meals was koshari (or koshary - or several other spellings).  It's especially handy when vegetarian friends come over.  You have to have red hot sauce (I have a recipe but find the Asian hot sauce is great.  Bought mine at Safeway) and garlic sauce (I also buy an Asian garlic sauce - kind of an amber liquid in a jar).

Here's a cut & paste of a really good recipe from an online post.  The only step they missed that I think is important is, after you brown the onions, pour the oil over the macaroni and stir it in.  I also put the garlic in with the lentils when cooking them vs. cooking it with the onions:

Koshari

Comments from website post:  Koshari is very similar to chili. It is made of lentils, rice and tomato sauce and can be spicy. Koshari is a fast food meal in the Middle East, and is offered by street vendors in cities like Cairo. There are many variations, but this recipe is my absolute favorite!

INGREDIENTS:
•   1 cup lentils
•   1 cup white rice
•   1 cup uncooked macaroni (orzo or elbows)
•   1 large onion, diced
•   2 tablespoons olive oil
•   2 cloves garlic, crushed
•   2 1/2 cups tomato sauce
•   1/4 teaspoon crushed red pepper or teaspoon hot sauce

PREPARATION:
Place lentils in saucepan and bring to a boil. Allow to simmer on low for 30 minutes, or until tender.

While, lentils are cooking, also cook white rice in 2 cups of water, or according to package directions.

Also, cook macaroni noodles in until al dente.

Combine lentils, rice and macaroni in large pot.

Saute onions and garlic in pan in olive oil until browned.

Add tomato sauce to onions and garlic and heat until bubbling. Remove from heat.

Place a serving of lentil mixture on a plate and cover with sauce. Sprinkle red pepper on top and serve.

[nocklehead]

My tips would be
Avoid eating pesticides, gmo, and any irradiated foods.
Avoid drinking "treated" municipal tap water.
Avoid drinking water stored in plastic, especially filtered or distilled water stored in plastic, it acts as a solvent and breaks down plastic faster. I personally use artisan spring water and keep in glass jugs. A quick search can find your nearest artisan well. If youre already lucky enough to be away from "city water" youre on the right track.....
Remember raw veges have way more vitamins.

I dont really like raw veges too often but heres how I get them a little more::

Kale Smoothie
-------------------

2 Cups kale or other dark green leafy (beet, collard, chard, etc...)
1 banana
1/2 an apple
1 cup favorite or available "milk" (soy,rice,hemp,raw)
1 clove garlic (optional, but raw garlic is very beneficial)
1 cup of ice
1/4 cup carrot
1/4 cup broccoli
honey to taste: 1/8 cup-ish
 
put all ingredients in high power blender and go!

Many things can be added or substituted, protein powder, bee pollen, raw eggs, whatever you want..... work with what you have.

[lokidog]

Nockle, raw veggies may have more vitamins, however, many actually benefit from a light application of heat as it makes them easier to digest.  Carrots are one example.  I also read recently that tomatoes are better for you cooked.

We use olive oil for all of our oil needs.  One of my favorite meals is onions, garlic, mushrooms and venison steak sauteed in butter served over rice with steamed broccoli on the side.  Nowadays, instead of using 100% butter, I use a smaller amount of olive oil and add a small amount of butter at the end for the extra flavor.

Here's a marinade recipe I have used recently for grilled moose and deer.

1/4 c. Soy sauce
1 bottle beer (light beers might not be as good in this...)
2 T. Dijon mustard (I have been using a ginger wasabi sauce someone gave us)
1 T. Worcestershire sauce
1 T. Hot sauce (more or less to taste)
1 T. Black pepper
1 T. Salt (could probably eliminate if sodium conscious)
Steak

Marinate at least one hour.

[jkhbuchanan]

as a meal replacement

In a blender add:
about 8-10 ice cubes
half tbsp peanut butter
1 cup non fat milk (or you can use water but taste better with milk)
1/2 banana
2-3 scoops of chocolate whey protein (GNC Amplified Wheybolic Extreme 60 is what I use)
blend until well blended

This shake is delicious.

[JLS]

jk,

Try this one also.

1 banana
1/2 cup greek yogurt
1 tbsp chia seeds
1 tbsp ground flax
1/2 cup nonfat milk
1 scoop protein powder (choc or vanilla)
1/2-1 cup frozen mixed berries from Costco (blueberries, raspberries, blackberries)
ice to desired consistency

[WSU]

I try to limit the number of dark beers I drink. 

[jkhbuchanan]

jls thanks I will have to try it sometime.