Healthy Recipes Thread

[risred1]

As suggested in another thread, please share your healthy recipes. It would be helpful if you could share the nutritional components featured in the meal.

Carbs, Proteins, Fats, and featured nutrients.

Thank you!

[Miss Philicia]

Is this for me or for you?  What's healthy for me, with my 6ft. frame and svelte 170 lbs. figure might not be the same for you, though I don't know what your weight is.

Anyway, it's not about specific recipes particularly.  Diet is a more holistic approach that depends on your weight, your "target" weight, the amount of activity you do per day... that's all tied into how many calories you should consume, and how many you're consuming in excess, portion size, etc.  Yes there's desirable vs. not desirable things to eat, though technically you can really eat anything it's more a matter of how often you consume something.   This is why you should begin , in most cases, with a nutritionist so they can evaluate all of this that I just discussed. 

[risred1]

I understand your point about working with a nutritionist....

but this is a thread for ideas of a healthy meal. Relativity asside to one body composition and goals, and being that you like to cook. Is there a recipe that you would share with someone?

What's your fav?

[Miss Philicia]

I'm not sure how you want to define "healthy meal" -- that's my point.  I'm not sure how I could be more clear.

[risred1]

Do you have a definition of a "healthy" meal? Even if its relative to your viewpoint.

This is not a test to trip folks up, although i can understand your suspicion.

I noticed that you stated that you like to cook, so I figure you prepare meals that server your purposes.

I'd like to know or am requesting or simply putting it forth.

Whats your favorite recipe as fits your dietary objectives...

It would be nice to know about FAT, CARBS, Nutrients, and of course we all have various needs.

But its incumbent upon the reader to understand what their needs are. If someone is lactose intolerant, or has issues with wheat glotton or peanuts or can't or shouldn't eat under cooked eggs, or has issues with seeds or any food allergy for that matter, I would expect them to know their limitations.

This is to follow up on a suggestion in another thread, which is to share our recipes. I recall way back when when I was discussing Carnintine as a supplement, someone suggested that all I have to do is eat Kale... Well honestly, I'm not a kale eater. But what might help is a Kale Recipe.

I'll post my oatmeal recipe shortly. Its a simple meal that is a great source of Omega 3.

I'm not going to bite anyone donating recipes. Its just about what we are eating, that's all.

[AndyArrow]

Wow!

I got excited when I logged on saw that there were already 4 replies  to this thread to say I was disappointed when I read the replies is a bit of an understatement.  The idea for this thread was mine so I'm sorry I got you involved in this resred.

Anyway, it's not about specific recipes particularly. 

Actually, that was my EXACT idea behind this thread which risred started.  Maybe "healthy" has too many connotations for some people so think in terms of "well-balanced" or "nutrient specific".  I wasn't expecting a meal plan designed around my taste, needs, lifestyle and family history.



I'm not sure how you want to define "healthy meal" -- that's my point.  I'm not sure how I could be more clear.

Organizations like Meals on Wheels, Project Open Hand & The Food Chain give out thousands of meals a day that are designed to be healthy.  I make a delicious Pound Cake, but I know it's not healthy.  I really didn't think this would be that difficult. 

If no one else is interested then I guess this thread will just move into the realm of forgotten.
AA

[risred1]

Many of us are challenged with consuming a large quantity of Omega 3 fatty acid to help keep our triglycerides in check. Particular those on PI based regimens. While Fish Oil Supplements are very popular to get to the 6 grams needed per day, there are other sources of Omega 3 to consider.

Walnuts and Flax Seed.

One-quarter cup of flaxseeds contains about 7 grams of omega-3 fatty acids while one-quarter cup of walnuts contains about 2.3 grams. In either case, the amount is pretty substantial. Therefore by combining one-quarter cup of walnuts with a tablespoon of flaxseeds you will add close to 4 grams of omega-3 fats to your diet.

And since we usually need help with cholesterol and fiber, oatmeal provides support for both these needs.

What I'm providing isn't so much a recipe, as oatmeal isn't a very complex cooking operation.

None the less,

I make a serving of oatmeal which is a Half Cup Dry with 1 cup of milk in a microwavable bowl that's at least a 2 quart bowl. The critical ingredient for me is SALT. I use kosher salt and for me, put in three good pinches. A slightly salty taste work well with the toppings to put on after cooking.

You need a big bowl in a microwave as the milk will froth up, and your going to want to contain it in the bowl and not have it spill out in your microwave. I also reduce power to about 80% in my microwave. But some you can run full power, and some you might want to run less.

I cook for about 4 mins and 30 seconds, stir the oatmeal, and depending on how done, cook an addition 15-45 seconds.

To this I add up to half a cup of walnuts and add about a tablespoon of dark brown sugar.

You get alot done with this type of breakfast or for any meal frankly. Some protein from the milk that can be increased by adding egg whites or protein powder. A good source of both soluble an insoluble fiber. The Omega 3 from the Walnuts. Other Nut Fats. And Milk fat depending on what type of milk you use. One simply can use water if milk is not a good option.

I haven't broken down the carbs, fats, and proteins and nutrients yet, but I want to post something on here as an example.

[veritas]

risred1,

Oatmeal is a must for me every morning. The only thing I do differently from the above is add water instead of milk and cinnamon instead of brown sugar. Add a cup of green tea and honey and "VOILA"-breakfast (i have my coffee later).

veritas

[flip408]

 Spicy Black Bean Soup, You will love my original from San Jose CA, Very easy.

Fresh Veg: Onions, Bell Pepper, Red pepper, Jalapeno, Serrano, Anaheim,(optional to taste), carrot, tomatillos diced, Chopped Garlic
Canned: 2 cans Chicken broth and Black beans, 1 can diced tomatoes, small can corn.

Cook diced vegetables with butter in large vessel untill a little soft, add all can ingredients, bring to boil for a while covered 15 min.  reduce heat, use a slotted spoon and separate 1/2 vegetables into blender or food processor, pulse, return to soup.  this gives it that cooked forever flavor.

Reheat, serve over bed of avoccado slices, top with pepper jack cheese or sour cream, cilantro, chives.  Goes great with corn bread, flour tortillas, sliced wheat bread. 

I wish I had a picture, I made this the other night, lasted for three meals.  It seems pretty healthy.