17 health low Recipes

rolled oats, water, a pinch of garlic powder, a pinch of onion powder, low sodium vegetables or chicken bouillon cube, salsa for the health makes the body great (from my previous post), dried tuna flakes (from my previous post), squeezed lemon (optional)

old fashioned oats (not instant ), low-fat milk (cow, almond, rice or soy), honey (or 1/2 cup brown sugar), dried cranberries, salt, flax seed meal, toasted unsalted sunflower seeds, grape nuts cereal (or cereal of choice)

rolled oats, golden flax seeds, yeast, shredded cheddar cheese, brown rice flour, oat flour, organic raw sugar, vegetable oil, low-sodium chicken broth, eggs

total time : 25 minutes, ease of preparation : easy, health : y weight, heart y, low sat fat, low cholesterol, low sodium, low calorie, grapes , separated into small clusters, extra-virgin olive oil, kosher salt , or to taste, freshly ground pepper to taste, low-fat plain or vanilla yogurt

lean ground beef or 1 lb ground turkey, onion, diced, garlic cloves, crushed, chopped tomatoes, canned, canned low-sodium kidney beans, low sodium chicken broth, salt, pepper, chili powder, cumin, cayenne pepper, cinnamon, dark chocolate

whole grain bread, toasted, low-fat mayonnaise, italian salad dressing, leaves butter lettuce, cucumbers, sliced thin, tomatoes, sliced thin, red onions, sliced thin, avocados, cheese (optional), bean sprouts

olive oil, yellow onion chopped, boneless, skinless chicken thighs cut into small pieces, lean ground chicken, roasted chopped green chilis, ground cumin, dried oregano, cayene pepper, low sodium chicken stock, cannellini beans (great northern), chopped cilantro, shredded cheese, diced onion, sour cream

blueberries (i use 1 frozen bag of berries. make sure you defrost them, though), blackberry (also , 1 bag defrosted), apples, pureed with skins (i recommend fuji apples), eggs, apple pie spice, sugar substitute (i recommend splenda), coconut (unsweetened , from a health food store), oats (oatmeal, old-fashioned), almonds, ground to a meal, salt, apple pie spice (optional), flax seed meal, vanilla protein powder, oat bran, wheat bran, canola oil, milk

red lentil, onion, chopped, garlic clove, chopped, carrot juice, broccoli floret, low-sodium vegetable bouillon granules, sodium-free seasoning (such as mrs. dash), balsamic vinegar, chopped pecans

minus 1 tbsp sifted whole wheat flour, double-acting baking-powder (low aluminum, of course), sea salt, cinnamon, honey, minus 2 1/2 tbsp oil, eggs, vanilla extract, organic peanut butter (optional, but necessary if you want to make peanut butter-chocolate chip cookies!), organic semisweet chocolate chips or carob chips

whole kernel corn, drained, fresh tomatoes, washed and chopped, green bell peppers, washed and chopped, onion, peeled,washed and chopped, low-fat plain yogurt or 1/2 cup plain fat-free yogurt, beaten

center-cut bacon, cut in half, light wheat bread, light mayonnaise, romaine lettuce leaf, roma tomatoes, salt and pepper, sliced extra-lean roasted turkey or 5 oz extra-lean shaved deli turkey

risotto with sausage and cranberry beans, make risotto , you absolutely must use a specific type of rice called arborio rice (carnaroli and vialone nano are also used, some say superior, but are more difficult to find). these types of rice release starch when stirred in a liquid; it is this process which makes risotto, otherwise you just have a starchy mess of mush. these types of rice are identified by their fat round grains and pearly appearance. they can be used to make other sorts of rice dishes, such as pilaf, but other types of rice cannot be used for risotto. arborio is no longer that much of a specialty product; it can be found in most large, well-stocked grocery stores in the italian section. or sometimes, misguidedly, in the asian section., okay , so now we have the rice. you will also need some good, low-salt stock or broth - it should be low-salt not for health reasons, but because a good deal of it will evaporate, leaving its salt behind, and i like to have more control over the salt in a dish. it can be homemade, but i m not going to be a snob about it because, in truth, we go through gallons of store-bought stock in this household and i don tsp see that changing anytime soon. furthermore, risotto is actually a dish which can be whipped up out of thin air when it seems as though you have nothing to eat, as long as you have butter, rice, stock, maybe a few herbs, and some leftover parmesan. i like the kind of stock purchased in tetrapak cartons, because they are resealable and can be put in the fridge and used as needed. if you really want to use homemade but you don tsp have time to make stock or don tsp like the aroma of roasting bones in your house (i don tsp blame you), you can buy really great stock at north market poultry and game - it is expensive, but can be diluted with a 2- or 3-to-1 ratio of water to stock, so it stretches. my general guideline is to plan on 1/4 cup dry rice per person, and about 4 cups of stock to 1 cup of rice. of course, this isn tsp exact and will vary depending on your elevation and the phases of the moon, but it s a good place to start. i usually just use 4 cups of stock and then dilute with water or wine (or sometimes beer, if that s all i have) if i feel i m going to run out., well, we have rice and stock covered, now we just need our setup: place the stock in a saucepan on your rear burner, bring to a simmer, and leave it there with a 6-8 oz ladle in, and place a large, wide saute pan (must be really large, plan that your rice will at least quadruple in size) or dutch oven on the burner in front. get out your favorite wooden spoon and flex your stirring arm., nice thing about using sausage is it s so full of flavor you can leave out the usual onion/garlic/shallot/celery nonsense if you re tired and don tsp feel like chopping. furthermore, sausage goes from the freezer to the pan without suffering too much. okay, let s go, risotto with sausage and cranberry beans - serves 4, links italian sausage , or 1 lb bulk (or hot, or a combination - definitely with some fennel), casings removed, cooked cranberry beans or 1 can white beans, drained, arborio rice, beef , chicken or vegetable stock, butter, freshly, finely grated parmesan cheese , plus more for garnish, an oz) flat-leaf parsley, chopped finely, lemon juice , or juice from 1/2 lemon, salt and black pepper to taste, red pepper flakes to taste, optional, good balsamic vinegar , optional

whole peeled organic tomatoes in juice, low-sodium chicken broth, pepper stir-fry vegetables, orange juice, whole peeled garlic, jalapeno chile pepper , deseeded and chopped, health nut bread , torn into pieces, chopped fresh cilantro leaves , plus more for garnish, salt, pepper, lime wedges, garnish

hamburger bun (light , if available), boca meatless ground burger, fat-free american cheese, low-fat vegetarian chili (like 1 by boca, amy s or health valley), pickles (or chips), tomatoes, onion, mustard