Recipes for a healthy lifestyle

Olive oil or coconut oil as the main fat, replacing other fats and oils including butter and margarine.

by Stan Kalson — 

The following lifestyle ideas will create a healthy body and longevity for those who can adhere to it:

  • An abundance of food from plant sources, including organic fruits and vegetables, potatoes, breads and whole grains, beans, raw nuts and seeds.
  • Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown, organic foods that often maximize the health-promoting micro-nutrient and antioxidant content of these foods.
  • Olive oil or coconut oil as the main fat, replacing other fats and oils including butter and margarine.
  • Total fat, ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than seven to eight percent of energy.
  • Daily consumption of small amounts of cheese and yogurt (low-fat and nonfat versions may be chosen).
  • Weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish may be somewhat favored over poultry) and up to four cage-free eggs per week (including those used in cooking and baking).
  • Fresh fruit as the typical daily dessert. Sweeten foods with Stevia or other healthy substitutes that don’t raise the glycemic index.
  • Lean, organic red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces per month).
  • Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
  • Moderate consumption of organic, chemical-free wine, normally with meals.

The following recipes adhere to these healthy lifestyle ideas:

Garden Vegetable Frittata

Ingredients:

  • 1 pound asparagus
  • 6 ounces button mushrooms
  • 1 tablespoon olive oil
  • 1 clove garlic
  • 1 shallot
  • 1 small zucchini
  • 6 large eggs
  • 1/3 cup 1% milk
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • dash nutmeg
  • 1 tablespoon chopped chives
  • 1/4 cup freshly grated Parmesan cheese
  • 2 medium or 1 large tomato

Instructions:

Preheat the oven to 350 degrees. Wash and trim asparagus and cut into 1-inch pieces. Blanch asparagus in boiling water for 1 to 2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside. Clean and slice mushrooms. In a skillet, heat olive oil and sauté the mushrooms over medium heat for about 10 minutes. Grate or finely mince the garlic and shallots. Add to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg and chives. Add asparagus, mushroom mixture and zucchini. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle Parmesan cheese over the top and bake in the oven until set, about 30 to 35 minutes. If desired, place under the broiler for 2 to 3 minutes to brown the top. Allow the frittata to cool before serving. Frittatas can be made ahead and chilled, covered, overnight. Allow to come to room temperature before serving. Makes six servings.

Cheese Pita Pizza

Ingredients:

  • 1 whole wheat pita
  • 1/4 cup light spaghetti sauce
  • 6 tablespoons fat-free mozzarella
  • 2 tablespoons Parmesan cheese

Instructions:

Preheat oven to 425 F. Lay pita on baking sheet, cook for 10 minutes until crisp. Remove from oven, spread sauce over pita, then sprinkle cheese on top. Cook for 5-7 minutes until cheese is melted. Cut and serve.

Green Chili Chicken

Ingredients:

  • 1 medium onion, chopped
  • 1-1/2 cups cooked chopped light-meat chicken
  • 2 cans chopped green chilis
  • 3-1/4 cups green enchilada sauce or salsa verde
  • 2 cups canned pinto beans
  • 3 cups water
  • 1 tablespoon chili powder
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Instructions:

Sauté onion and chicken with seasonings until onion is tender. Add beans, chilies, enchilada sauce and water. Boil until beans are tender. This soup is wonderful served with some crushed tortilla chips and shredded cheddar cheese on top.

 

Stan Kalson is the founder and director of the International Holistic Center, Inc. www.holisticresources.org. 602-287-0605.

Reprinted from AzNetNews, Volume 27, Number 2, April/May 2008.

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