Published on

Small changes to your recipes can lead to big calorie cuts. A few ingredient swaps can make home-cooked dishes so much healthier.

1 Like
  • Be the first to comment

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide


  1. 1. Pasta, Rice and GrainsFor most of the world’s population, a balanced diet is based on a significant amount ofcarbohydrates, the food group that provides energy for daily activity. Often called “gofoods”, six to 11 portions of bread, cereals and other carbohydrate-rich food arerecommended for most individuals. Grow (protein) and glow foods (fruits andvegetables) are the other elements of a balanced diet.Pasta or the more general term “noodles” is a food staple made from different kindsof flours and starches and comes in a wide variety of shapes and sizes. Thoughnoodles are widely available in stores, making it from scratch using the bestingredients available like farm fresh eggs, extra virgin olive oil and durum semolinaflour makes for an extra special dish.Rice, on the other hand, is the most important staple in Asian countries though it iswidely consumed in other parts of the world like in Spain’s famous paella and Italy’srisotto. Together with corn, these two rank the highest in worldwide agriculturalproduction. Rice comes in a variety of colors from white and brown to red to black.The colour could either be from the seed itself or the degree of which the hull isremoved or polished. Brown rice is healthier because it contains more fiber thanpolished white. Same logic goes for baked goods using wheat flour.
  2. 2. Wheat as well as rice both fall under the category of cereal grain together with corn,millet, sorghum, barley and oats which are made into countless products from flour,breakfast foods, snacks to animal feeds and non-food products.An important tip when preparing both pasta and rice is to pay close attention tocooking time and doneness. This can vary depending on the water’s temperature, theingredients’ starch content and even the weather. Noodles should be cooked to a firmtexture but not hard. For rice dishes, the amount of water used is key as somevarieties absorb more water than others. Read package instructions to ensureoptimum results.For the health conscious, organic is preferred though this is more difficult to come by,not to mention up to two or three times as expensive. However, organically grownproduce is free from chemical fertilizers and pesticide residues that can be harmful inthe long run if consumed regularly.With trends in nutrition, protein-based diets such as South Beach and Atkins, havebecome very popular among Hollywood celebrities and are even endorsed by doctors.These involve the significant reduction of carbohydrate intake. It takes some gettingused to as most traditional meals are enjoyed with a starchy component – like the bunof a hotdog or burger, the crust of a pizza, or the baked potato that comes with asteak.
  3. 3. Basic Tomato Pasta SauceThis basic recipe is ideal for any type of pasta. Add meat, if you like, or additionalseasonings. The sauce may be frozen in freezer-proof containers for up to 6 months.Servings: 4 cupsCooking Time: 45 minutesDifficulty Level: AverageIngredients:2 tablespoons oil, 1 tablespoon melted butter, 2 onions, finely chopped, 2 garlic(cloves), minced or thinly sliced, 12 large tomatoes, peeled and chopped, 3 sprigs freshparsley, 1 teaspoon dried oregano, ½ teaspoon dried thyme, 1 bay leaf, ¼ teaspooncrushed chilies, 5 ½ oz. tomato paste, Salt, Freshly ground pepper, SugarPreparation Instructions:Pour the oil and butter into a large skillet and place over low heat. Once the buttermelts, add the onion and garlic. Stir to blend. Cover and cook 5 minutes. Add thetomatoes, parsley, oregano, thyme, bay leaf, and chilies, and a pinch of sugar. Stir.Cover and cook 15 minutes, stirring occasionally. Uncover and add the tomato paste.Stir well and cook 10 to 15 minutes, or until heated through. Force the sauce througha sieve, if desired.
  4. 4. Chicken and Brown RiceChicken and brown rice, along with fresh herbs and spices, is a meal the whole familywill enjoy. It can easily be served as lunch as well as dinner and is one of those dishesthat seems to taste even better the next day after all the ingredients have settled intoone another. It is both flavorful and healthy!This is such an easy meal to prepare and is so nutritious. You can really add whatevervegetables you like and any meat you prefer will work, too. I don’t use salt, but youcan certainly spice it up with salt or any other spices you prefer.Servings: 4Preparation Time: 15 minutesCooking Time: 15 minutesRecommended Wine: WhiteDifficulty Level: EasyIngredients:1 cup brown rice, uncooked, 3 cups raw or cooked chicken, cut into cubes, 3 tbsp.olive oil - plus more as needed, Cinnamon (to taste), Cayenne pepper (to taste), 8-10broccoli crowns (cut into pieces), 1 cup finely grated (powdered) Parmesan cheese, 1carrot (peeled and sliced), 2 tbsp. each fresh dill, tarragon, rosemary, sage, and mint(chopped), 1 cup Parmesan cheese (freshly grated), Fresh salad greens, 1-2 avocados(cubed) (if you like avocados a lot use 2)Preparation Instructions:Cook the brown rice according to the package directions and set aside. Place chickencubes in a medium-sized bowl. Add olive oil, cinnamon, cayenne pepper, andParmesan cheese. Mix until chicken is well coated. In a large skillet over medium tohigh heat, cook the chicken cubes until the sides are crispy brown (If you’ve used rawchicken, then naturally, you’ll need to make sure the chicken is cooked through.) Stiras needed to make certain all sides are crispy brown. *Add the rice to the chicken andvegetable mixture and let cook until the rice is getting crispy or done to yourpreference. You may want to add a little more olive oil at this point. Add the freshherbs and fresh Parmesan cheese and mix well into the chicken/rice. Cover and cook acouple of minutes. Place the crisp greens on a plate. Spoon the chicken/rice/herbmixture over the top of the crisp greens and sprinkle with avocado cubes. Add an extradrizzle of olive oil, if desired. Enjoy!
  5. 5. Whole Wheat Blueberry MuffinsThis recipe uses unsweetened applesauce, buttermilk, and egg whites to make thesetreats healthier than traditional blueberry muffins.Servings: 6Preparation Time: 5 minutesCooking Time: 25 minutesDifficulty Level: EasyIngredients:1 cup all-purpose flour, ¾ cup whole wheat pastry flour, ¾ cup granulated sugar, 1tablespoon baking powder, 1 teaspoon finely shredded lemon rind, 2 egg whites, 2/3cup buttermilk, 1/3 cup unsweetened applesauce, 1 teaspoon pure vanilla extract, 1cup fresh or frozen (not thawed) blueberriesPreparation Instructions:Preheat the oven to 400 degrees F. Lay 6 cupcake papers into the muffin tin or spraythe tin with non-stick spray. In a large mixing bowl, blend together the flours, sugar,baking powder, and rind. In a smaller mixing bowl, beat the egg whites until foamy.Add the buttermilk and stir. Add the applesauce and vanilla and stir. A little at a time,add the buttermilk mixture to the flour mixture, stirring until just moist. Fold in theblueberries. Pour the batter into the muffin tin, filling each cup about ¾ full. Bake for22 to 25 minutes, or until a toothpick inserted into the middle comes out clean. Coolfor 5 minutes in the tin, then remove from the tin and finish cooling on a wire rack.OTHER RELATED TOPICS:how to make cake mix bettergourmet recipemake cake mix bettercake varietiesbetter cake mix