Tag Archives: Healthy Diet Menu

Salmon in Mustard Marinade Recipe

BBQ Salmon in honey-mustard marinade 2 things a salmon is great at: swimming upstream & being BBQd! Ingredients 300 grams (10.5 oz) salmonfilet 3 tbs lemonjuice 3 tb oliveoil 1 tbs mustard 1 tbs of garum fish sauce (any nonprocessed fish sauce full of chemicals will do) 2 tbs honey peper and garlic powder (or seal salt if your diet permits it) Instructions: Cut the salmon filet in 4 pieces of equal size. Grab a big bowl and pour in the olive oil. Add the honey, mustard, fish sauce, lemon and stir well. Put in the pieces of fish cover thel with the oily goo and leave to marinate for at least 30 min. Grill them on a clean BBQ, depending on the size of the filet and your preference :o) Absolutely lovely with a fresh, green salad!  

Posted in Healthy Recipes | Tagged , , , , | Leave a comment

Healthy Rotisserie Chicken Broth

 Healthy Rotisserie Chicken Broth Recipe I have never made chicken broth!  At Thanksgiving I have watched my Mom make turkey soup.  She basically took the turkey carcass, added water and a bunch of vegetables and a few spices. How hard could it be? To my surprise, this was an easy process. Start with your healthy rotisserie chicken.  (Just click the link if you would like to look at the recipe.) After I cleaned most of the chicken off the bones of the chicken, I placed all the pieces on a large section of cheesecloth.  I knew it would save me a bundle of time if I didn’t have to pick out all the bones and such later! I wrapped up all the pieces in the cheesecloth and secured it with a pieces of string and set it in the crockpot. Next I added a bunch of vegetables: Celery Carrots Onion Garlic I filled the crockpot about 3/4 full of water and then mixed in the spices: Garlic powder Onion powder Bay leaves Oregano Basil Thyme [NOTE: You will want to add pepper but we can’t since I have one who is sensitive to pepper.] I let this cook on low for about 8 hours.  (It could be shorter time wise.  I think the vegetables were done about 6 hours.) First remove the cheesecloth with all the bones and such and discard.  Next I used the VitaMix to start pureeing all the vegetables.   I had to do this in batches and just placed all the pureed broth in a plastic container which ended up in the refrigerator to cool. Later I put the rotisserie chicken broth in containers and then put them in the freezer. You can freeze the broth in a couple of different containers.  You can put it in ice cube trays or small plastic containers or small plastic bags. I like small plastic containers which stack easily in the frig or freezer.  I also like to freeze either one cup or two cups of puree.  Since most recipes I use call for two cups of puree, I like to freeze two cups of broth in a container.  (Makes it easier when you need healthy chicken broth in a recipe!) I want to know what you do! What spices and vegetables do you use for chicken broth? Relevant Searchrotisserie chicken bone broth healthy unhealthy

Posted in Healthy Recipes | Tagged , , | Leave a comment

How to Cook Quinoa

How to Cook Quinoa Quinoa is a highly nutritious gluten free seed. It has a mild flavor and is a great substitute for rice or couscous. Quinoa is very easy to cook.  If I am in a hurry, I simply cook it the same way I cook brown rice: 1 cup quinoa to 2 cups water.  Like rice, bring the water to a boil, add the quinoa, bring back to a boil, cover the pot and simmer on low. Quinoa only takes about 15 minutes to cook versus the 30-40 minutes for brown rice. How to Cook Quinoa – Add some variety Basic Plus Instead of making quinoa with water, use a vegetable broth or chicken broth. NOTE: Be very careful with store bought vegetable broth or chicken broth! If you have food sensitivites it is highly likely that broths you find in the store have at least one ingredient you will react to if not more.  I have started making my own broth to ensure that all the ingredients are safe for my children. I also added several spiced to the boiling water/broth before adding the quinoa. Here are just a few of the spices I add: Salt Garlic powder Onion powder Pepper (don’t use now since my daughter has a senstivity) Cumin or curry (depends on what else I am serving) Quinoa with Almonds and Cranberries 1/2 cup toasted almonds (I use raw sliced almonds which I toast in a pan first) 1 cup quinoa 1 cup vegetable broth (I use whatever homemade broth I have on hand) 1 cup water Salt  (1/4 – 1/2 t) 1 cinnamon stick 1 bay leaf 3/4 cup dried cranberries Toast the quinoa in a non-stick frying pan.  (You do the quinoa like the almonds, in a dry pan.)  Only toast until the quinoa begins to brown up. Remove from the heat. In a saucepan, combine all the ingredients.  Bring to a boil and then cover and reduce the heat to low.  Let this simmer for 15-20 minutes. This is my son’s favorite way to eat quinoa! Quinoa Pilaf I cook this a variety of ways.  It is a great way to make a dish that has both protein and vegetables. Saute any or all of the following vegetables: onion garlic celery zucchini pepper (green/red/yellow/orange) carrots (if using carrots, start them first since they take a bit longer to  saute) I have added the vegetables a couple of different ways. You can then cook the quinoa and the vegetables together or add vegetable to the quinoa after it is cooked. I prefer to add the vegetables to the cooked quinoa.  The vegetables are a bit crisper. How to cook quinoa: I just gave your three different great ways to cook a healthy food for your family.  Make sure you add quinoa to your healthy diet menu today.  

Posted in Healthy Diet Menu | Tagged , , , | Leave a comment

Healthy Recipe: Turkey Burgers

New Addition to Healthy Diet Menu – Turkey Burgers The biggest challenge for making any dish with ground turkey is the bread crumbs.  It is easy to find gluten free bread but it is difficult to find gluten free bread that is also soy free, dairy free, corn free, and yeast free. The yeast is the real problem with bread, at least for now. Hence, it is impossible to find bread crumbs that are free of gluten, soy, dairy, corn and yeast. What to do… I needed something to absorb the moisture. While making a salad, I decided to add some black beans for protein.  The thought struck me, why couldn’t I mash up black beans and use them in turkey burgers? It worked beautifully! Here is my healthy diet turkey burger recipe: finely chopped onion minced garlic finely chopped hot peppers (just a small amount) lemon juice (squirt) little basil a few pinches of salt granulated garlic onion flakes egg black beans First I mashed up the black beans using a pastry cutter.  (I’m certainly not making any pastries with it!  It also works great on avocado!) Then I just dump in the rest and mix with my hands.  A rather messy job but the fastest and easiest method.  Then I make them into patties and either freeze or refrigerate until we are ready to grill them. It you have any other suggestions, please comment below…

Posted in Healthy Recipes | Tagged , , , | Leave a comment

Is Rotisserie Chicken Healthy?

Healthy Diet Menu – Should it Include Rotisserie Chicken? “Is Rotisserie Chicken Healthy?” Two months ago I would have given a hearty “YES” as a reply to that question! If you look online, here is the top answer from Yahoo Answers: Best Answer – Chosen by Voters Chicken is chicken. Rotisserie chicken is just the way they cook it. So, yes, chicken is healthy. or another answer: Absolutely. However, for it to be “healthy” you should remove the skin and stick with the white meat (breast) as the skin is almost entirely saturated fat and dark meat higher in calories and fat. Rotisserie style chicken is probably the most health conscious method of cooking as it doesn’t add any additional oils, fats, or batters. Even though rotisserie chicken has gotten glowing reviews – It can no longer be a part of our healthy diet menu! Whorush: 30 sites by this AdSense ID Whorush: 30 sites by this AdSense ID Whorush: 30 sites by this AdSense ID Whorush: 30 sites by this AdSense ID I needed a break from all this cooking so we stop at a local supermarket chain after church to pick up a rotisserie chicken and vegetables.  It was delicious! When we got home we made a salad and had the chicken for our protein requirement.  To top it off, it lasted through lunch the next day! However the next day my son’s headache was much worse and he was down for the next three days.  The only new food was the rotisserie chicken.  But how could that be!?!? It was chicken! I called the store and after talking with several employees, they finally tracked down the box that the chickens were shipped to the store in and low and behold was the “less than 2%”. Lesson learned – while my son is hyper sensitive, I have to make everything from scratch!  It requires a lot of work but the results are well worth it! NOTE: The rotisserie chicken did not affect myself, my husband or my daughter. Time to start getting the next meal ready… make sure you know what should be in your healthy diet menu – as you can see it is different for every family member. Learn how to easily cook your own rotisserie chicken here. Relevant Searchis rotisserie chicken healthyrotisserie chicken healthyare rotisserie chicken healthy

Posted in Healthy Diet Menu | Tagged , , , , , , | 9 Comments