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Recipes for Weight Loss and Super Health .pdf



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Recipes for Weight Loss and
Super Health
5 Health Recipe Instructions

Compiled By : Nico Titus

Article #1
A Short Healthy Eating Guide For A Healthier Life

By Nyeka Thomas

Eating healthy foods can help lengthen lifespans, decrease risk of
chronic diseases and increase physical and mental well-being.
Foods for healthy eating can be really delicious, and there are
plenty of simple food recipes out there for a good, healthy diet. If
you've got specific dietary condition, you should see a doctor for a
healthy food list tailored to your needs. This healthy eating guide
presumes no special dietary requirements.

Try to match your calorific intake to the energy you use. While the
odd exception won't be problematic, you can't eat Christmas
recipes every day. Normally women use about 2000 calories a day
and men use 2500.

Healthy recipes use less saturated fats and more unsaturated fats.
Roughly speaking, saturated fats are fairly solid at room
temperature and unsaturated fats are liquid. Seeds and nuts are
great for healthy nutrition party because they contain healthy oils:
similarly oily fish can be a starting point for healthy, easy recipes.

For a good healthy diet, try to eat complete proteins. Animal
proteins are usually complete, but also contain a lot of saturated
fats which people keeping healthy foods diets should avoid. To get
complete proteins from plant sources pair a grain (such as rice,
wheat or oats) with a pulse (such as beans, lentils or chickpeas).
A more comprehensive healthy food list for pairing can easily be
found in an online or print healthy food guide. This combo is so
good it's used in simple food recipes around the world, like
Jamaican rice 'n' beans and Indian dal with rice. There are Middle
Eastern healthy, easy recipes combining wheat (in couscous,

bulgur and bread) and chickpeas (e.g. houmous, falafel) which
make great diet foods for healthy eating.

A healthy foods diet avoids sugary foods and drinks. Even too
much 100% fruit juice can be bad for you, because simple sugars
are less healthy than carbohydrates like starch. Diet foods and
healthy snacks tend to be low in sugar, so that can be a safer bet.
Instead of processed foods, eat lots of fresh fruit and vegetables,
which can be used in healthy, easy recipes from any good healthy
food guide.

It doesn't matter how many meals you eat a day: this differs
between cultures and time periods. However, consistency is
important to avoid feeling hungry and if hungry between meals
eat healthy snacks. Avoid missing breakfast too, because slowrelease energy helps get you through work or school.

Speaking of school, it can be hard keeping track of kids' healthy
nutrition. School dinners might not always use healthy recipes,
but healthy kids' snacks are out there. With a lunch-box and a
healthy eating guide they'll be eating healthy foods in no time.

Hi, Nyeka Thomas is the name, and I'd like to share with you
information on how beneficial it will be in understanding more
about a Good Decent Healthy Guide to include in your life, let's go!
http://www.healthyfoodguiderecipes.org/
Visit my website at the above link.

Article Source: http://EzineArticles.com/?expert=Nyeka_Thomas

Article Source: http://EzineArticles.com/7841518

Article #2
Breakfast Banana Split
By Zoe Jane

I am sure you know that breakfast is the most important meal of
the day. Since it is the most important meal, we need to make
sure that we eat the right things to give ourselves a "jump-start"
to the day. It can be tempting to head over to McDonald's before
work and grab on of their sausage, egg and cheese sandwiches.
Do not do that! That sandwich is one of the worst things you can
put into your body in the morning. Anything even similar to that is
not sufficient for your needs and will not carry you very far into
the day.

Instead of unhealthy foods full of empty calories, we owe it to
ourselves to start the day by eating something tasty, healthy and
full of nutrients. I have trouble enjoying many of the "normal"
breakfast foods so I tend to get creative when I make breakfast.
Because of my lack of interest in most breakfast foods I started
thinking of things that I liked that weren't breakfast foods.
I got to thinking and had a great idea. I love banana splits so I
transformed it into a breakfast meal! I replaced the ice cream with
yogurt and added some things to make it filling and healthy. The
result was delicious and very filling.

Hopefully you can enjoy this recipe for yourself and maybe share
it with your friends and family. I tried to lay it out as simple as I
could so it is easy to understand. Just keep in mind that it isn't an
exact science. Change it up if you want and make it enjoyable for
you! Finally, here are the directions to make your very own
breakfast banana split.

Ingredients:
You will need a banana, a half of a cup of yogurt, 2 strawberries, a
forth of a cup of granola and 4 or 5 blueberries.
Preparation:
1. First, the banana and cut it down the middle (long ways).
2. Separate the two banana slices so they are a couple inches
apart.
3. Put two ¼ cup scoops of yogurt between the banana slices.
4. Now take the strawberries, cut the tops off, and cut them into
even slices.
5. Spread ¼ cup of granola evenly on top of the area of the dish
that has yogurt.
6. Lay the strawberries on the yogurt so they are evenly spread
apart.
7. To top it off, place 2 or 3 blueberries on top of the scoops of
yogurt.
8. Now you can enjoy a tasty but healthy breakfast!
If you have left over breakfast you can take it with you for lunch.
In order to do this you will need a lunch bag. I recommend that
you buy a neoprene lunch bag. They are the best kind of lunch bag
you can buy. You can find it here.
Article Source: http://EzineArticles.com/?expert=Zoe_Jane
Article Source: http://EzineArticles.com/7846528

Article #3/
Recipes To Build Muscle - Muscle Muffins
By Riley Daye
Most of us don't associate baking with recipes to build muscle.
With a little ingenuity you can make healthy high protein recipes
at every turn in the kitchen and this is a favourite "muscle muffin"
recipe of mine! Everyone loves a delicious treat, and now you can
enjoy this protein packed muffin that is actually good for you just remember one muffin is a serving so don't get crazy eating
the whole tray fresh out of the over. For those of you manly
muscle heads - there's no need to fear baking! No you don't need
to wear grandma’s oven mitts and apron to whip up delicious
baked goods. In a few easy steps and less than 30 minutes you
can whip up some recipes to build muscle and you can start with
this high protein Banana Oat Muscle Muffin recipe!

Ingredients:
- 1 Banana
- ¾ cup egg whites
- ½ cup low-fat plain Greek yogurt
- ¾ cup oats
- 2 scoops of vanilla WHEY protein powder
- ¼ cup of a sugar substitute (Splenda, Sweet n' low, etc.)
- 1 tsp. baking powder
- 1 tsp. baking soda
- 4 tbsp. low-fat Greek yogurt

To Make:
1. Preheat your oven to 350 degrees. Spray your muffin tray with a
cooking spray to prevent your muffins from sticking to the tray.
2. In a mixing bowl, blend all ingredients together until they are smooth
and all chunks have been sorted out. No one wants to bite into a chunk of
protein powder or a clump of oats! Next, spread evenly into your muffin
tray filling all the way up to the top.
3. Throw the tray in the oven for about 17 minutes. In order to tell if they
are baked all the way through, try inserting a toothpick or fork into the
muffins. Upon removing the toothpick, if no muffin residue sticks onto the
toothpick, they are done!
4. Top off your high protein recipe creation with the Greek yogurt as a
nice glaze and enjoy! Yields 12 servings. For maximum freshness, store
the remaining muffins in your fridge to enjoy throughout your week.
The breakdown: (per individual muffin)
Calories: 70
Protein: 8 grams
Carbs: 7 grams
Fat: 1 gram
Fibre: 1 gram
Total Prep time: 23 minutes
Total Enjoyment: 100%
Tip: Wrap the muffins individually in plastic wrap and keep in the freezer.
They're a great snack to take to work to enjoy, or boast about your new
ability to master recipes to build muscle! Los Angeles Personal Trainer
Riley Daye is part of the Gym Paws Fitness Team. His areas of study
include Weight Lifting, Strength Training, Nutrition, Body Building and
Sport Specific Training.

Article Source: http://EzineArticles.com/?expert=Riley_Daye
Article Source: http://EzineArticles.com/7853940

Article #4
How to Make Low Calorie Spanish Omelette
- A Healthy, Low Calorie Version You Can
Still Enjoy
By Marie Ryan

Spanish Omelette or "Tortilla Española" is the king of 'tapas' on the
Spanish tapas scene. Its rise to fame has been fast and furious. Visitors
to Spain nowadays are almost as obliged to sample this 'top 'tapa' e as
they are to see a flamenco show or go to the beach. The humble "tortilla"
has found international fame at last.
However that wasn't always the case. Modest households in Spain have
been serving this dish as a main course for many years. The tortilla has
several advantages which makes it a staple for a busy household. Firstly
it is very filling and very tasty, but more importantly for those on a
budget, the ingredients are few, easily had, and relatively cheap. In fact it
was regarded as the poor man's lunch.
There is only one problem. The traditional Spanish omelette is not exactly
low in calories. Nutritionists say there can be up to 250 or 300 calories in
only 100 grams of tortilla. The calories increase due the absorption of oil
in the frying process.
This recipe will show how to eliminate the oil from the tortilla and you can
enjoy the great taste of Tortilla Española knowing you are not overdoing
the calories.

Ingredients: for 2-3 people
2 large potatoes
1/2 large onion
4 eggs
Pinch of salt
Olive oil
Method: There are two processes in making tortilla. a) Preparing and
cooking ingredients.b) Turning the tortilla. (You may need some practice
at this!)
Peel the potatoes and quarter them.
Add potatoes and onion to boiling water for 10/15 minutes, till potatoes
just starting to turn soft but not soggy.
Cut onion into fine slices.
Add one small drizzle of oil to frying pan and sauté onion till translucent.
Remove and keep.
Drain potatoes well, when ready, through a colander. The less water,
remaining the better. Cut the potatoes into smaller cubes. Remove and
keep.
Break eggs into a large mixing bowl. Beat the eggs well.
Add the potato and the onion to the eggs in the mixing bowl.
Stir the mixture carefully.
Heat one tablespoon of oil in a frying pan
When the oil is hot, add the egg mixture and spread evenly around the
frying pan

.

TURNING THE TORTILLA
After about 3 minutes in the pan, TURN THE TORTILLA. ie. Remove the
pan from heat and place a large plate over the pan. Hold the pan firmly
and retain the plate above the pan firmly. OVERTURN THE PAN so the
plate is below and the pan is upturned on top. The tortilla should have
loosened from the pan and is now on the plate.
Replace the pan on the heat, and wait till hot.
Slide the HALF-COOKED tortilla back into the pan in order to set the
underside of the tortilla.
After 2-3 minutes, remove from heat and slide tortilla from pan to plate.
The secret to a great tortilla is that it should be golden brown on the
outside yet firm but moist on the inside. Give it a try!
Enjoy your low-calorie, tasty Spanish Omelette.
Recipe by Marie Ryan
If you don't have to worry about calories then see a 'regular' scrumptious
Spanish Omelette in the making. Watch the video to see how to turn the
omelette.
http://marieryan.hubpages.com/hub/How-to-make-Spanish-OmeletteTortilla-Espaola
Marie Ryan writes on all things Spanish.
See Also The Origin of Spanish Tapas.
http://marieryan.hubpages.com/hub/Origin-of-Spanish-Tapas

Article Source: http://EzineArticles.com/?expert=Marie_Ryan

Article Source: http://EzineArticles.com/7848178

Article #5
How to Make Delicious Tandoori Chicken
By Moumita Chatterjee Ghosh

Tandoori chicken is a popular Indian, Bangladeshi and Pakistani dish
consisting of roasted chicken prepared with yogurt and spices which is
called as Tandoori Spices. The name comes from the type of cylindrical
clay oven, a tandoor, in which the dish is traditionally prepared. Tandoori
Chicken is a dish of Mughlai cuisine. It was popular among the noble
families and Nawab families.
Ingredients (serves 2)
Garam Masala Powder - 1/2 teaspoon
Garlic(Minced) - 1 teaspoon
Ginger Paste - 1 teaspoon
Kasuri methi - 2 tablespoon
Red Chilli Powder - As per taste
Salt - As per taste
Vegetable Oil - 2 tablespoon
Yoghurt - 1 Cup
Chicken drumsticks - 6
Lemon juice - 4 tablespoon
Tandoori chicken masala - 1/2 packet

Cooking Time - 1.00 Hrs
Preparation Time - 0.50 Hrs

Steps to Prepare
Step 1 Clean the drumsticks and marinate with lemon juice and salt and
then using a sharp knife, cut slashes in the flesh to allow the marinating
to penetrate and keep aside for 1 hour. Take a bowl and mix the yoghurt,
tandoori masala, Red chili powder, gram masala powder, ginger & garlic
paste, kasuri methi & food colour and then pour the mixture over the
chicken and rub it into the flesh, turning the chicken several times.
Step 2 Cover and refrigerate 8 hours or overnight. Remove the chicken
from the refrigerator at least 30 minutes before cooking. The chicken may
be grilled or roasted.
Step 3 If using a charcoal grill, prepare a fire for direct-heat cooking.
Position the grill rack 5 inches from the fire. Allow the coals to burn until
white ash covers them and the heat is moderate. Remove the chicken
from the marinade, pressing lightly to extract excess marinade, and brush
with oil. Place the chicken pieces on a well-oiled grill rack and; grill,
covered, with the vents open, turning 3 or 4 times, 45 minutes or until
the juices run clear when a piece is pierced near the bone with a knife.
Step 4 If roasting; pre-heat the oven to 450 F or 230 C degree. Place the
chicken on a rack in a roasting pan, brush with oil, and cook, turning
once, 25 to 30 minutes until the juices run clear when a piece is pierced
near the bone with a knife.
Serving Tips: Serve Hot with sliced Onion and Lemon wedges
Notes: This recipe can be served as appetizer or dinner.
To look into more delicious recipes, please visit
http://www.peekncook.com
Article Source:
http://EzineArticles.com/?expert=Moumita_Chatterjee_Ghosh

Article Source: http://EzineArticles.com/7815771


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