Eating Healthy recipes & Fast Meal Ideas


Breakfasts

Breaskfast Smoothies


Pineapple Shake:
makes 4 servings
20 oz Pineapple chunks in unsweetened juice
1 md Banana, peeled, cut into chunks
1 1/2 c Skim milk
1/4 ts Vanilla extract
Drain pineapple, reserving 3/4 cup juice. Measure 1/2 cup pineapple chunks and save remainder for other use. Place all ingredients in blender and process until smooth. Pour into glasses.

Nutrition Information per Serving: 85 calories 3 g protein 16 g carbohydrate 1 g fat (11% of calories) 48 mg sodium

Orange Shake:
makes 2 servings
1 cup orange juice, preferably freshly squeezed
1/2 cup skim milk
1 teaspoon sugar
1/4 teaspoon vanilla extract

Place all ingredients in a blender and process until smooth. Pour into glasses.

Nutrition Information per Serving:
93 calories
3 g protein
18 g carbohydrate
1 g fat (10% of calories)
33 mg sodium


Strawberry-Banana Shake:
makes two servings
1/2 cup frozen unsweetened strawberries
1/2 medium banana, peeled, cut into chunks
1/2 cup orange juice, preferably freshly squeezed
3 Tablespoons plain low-fat yogurt

Place all ingredients in a blender and process until smooth. Pour into glasses.

Nutrition Information per Serving:
85 calories
2 g protein
17 g carbohydrate
1 g fat (11% of calories)
16 mg sodium


Raspberry-Peach Shake:
makes 4 servings

10 ounces frozen raspberries in light syrup
1 cup canned peach nectar
1/2 cup buttermilk
1 Tablespoon honey

Place all ingredients in blender and process until smooth. Pour into glasses.

Nutrition Information per Serving:
109 calories
2 g protein
23 g carbohydrate
4 g fat
37 mg sodium





Fast Healthy Lunches

Cob Salad

Make a tossed salad with your favorite veggies, add tuna, or a sliced boiled egg, an ounce of shredded ard cheese and some sliced low fat turkey. Salt and pepper to taste, no need to dresing! fast and Yummy!



Pita Pockets

Cut up veggies like green peppers, tomatoes, cucumbers and add them and aphalfa sprouts to a pita. top with a little oil and vinegar or light italian dressing and enjoy as a quick lunch



Banana wraps

take a tortilla flat bread spread peanut butter on it, and roll a banana in it. Cut in half. Eat with a assortment of fresh veggies, and a glass of milk for a great energy lunch.


Healthy Supper Ideas

Mama Ril's Crock Pot Vegetarian Chili

1 cup of tvp
1 cup of water
1 beef bullion cube
1 tablespoon of olive oil
1 small can of tomatoe paste
1 medium can of crushed tomatoes
1 large can of kydney beans (drained)
1 green pepper, medium onion diced
1 can of drained sliced mushrooms, or 1/2 cup of washed fresh diced mushrooms
2 tablespoons of chili powder ( more to taste if needed)
1 tsp salt, pepper, and cayenne pepper ( optional for spicy chili)
1 tsp garlic powder ( or a chopped clove), basil, oregano ( fresh or dried)

Throw it all together in the crock pot, mix well, turn on high, bring to a boil covered. if mixture seems to thick at first sicne the TVp soaks up a lot of liquid, as a little but of water. As it stews , it will thicken.
turn down to low, and let simmer for 2 to 4 hours. stir occasionally serve with toasted baguettes brushed with olive oil and garlic lightly. Serve with a side salad.

(This is a great recipe for meat lovers!! They can't tell the difference from this and my meat chili. If you want to use meat, add 1 pound of lean ground beef pre cooked in a frying pan, and eliminate the TVP, 1 cup water, and olive oil from the recipe)


Mama Ril's Vegetarian Mexican Stew ( crockpot)

( if your in a hurry you can speed this recipe up by boiling it on the stove in a regular pot, it workes up in less thean 20 minutes on the stove, but you need to watch it carefully)
1 cup tvp
1 cup water
1 tbsp olive oil
2 tbsp chili powder ( more to flavour if desired)
mushrooms, green peppers, and an onion chunked up large
4 meduim potatoes peels adn chunked up large
2 peeled carrots, cut in 1 inch lengths
1/2 cup or tomatoe sauce
1 tsp salt, pepper, garlic powder, oregano, and basil

Throw all together in the crock pot. Add just enough water up to cover the ingredients. set on high and cover, allow to simmer to a boil. Switch to low and let sit until vegetables are soft. the starch in the potatoes will thicken the juices to make it stew like.

To do fast on the stove, put it all in a pot on the stove on high, bring to a boil. Stir, lower heat to meduim-low, and cover with air vent open. Let simmer, stirring occasionally. When veggies are soft adn potaties thicken the juices, it's done.






Want to add your recipe here? Email us

Join the CleanHome Daily Reminder Group

No E-clutter here!! Just 6 emails a day to keep you on track.

Subscribe to cleanhome
Today is...

a day to enjoy life!