Category Archives: Healthful Eating

August 28, 2011 · 5:06 pm

Powerhouse Breakfast Shake

Spinach and Fruit Smoothie

Powerhouse Breakfast Shake

In my upcoming book RECIPES FOR RECOVERY, I feature some recipes for breakfast drinks. I also mention that I use the Vita-mix, although the recipes can be made using a sturdy blender. I confess the sturdy blender thing gave me pause. I don’t know of any blenders comparable to the Vita-mix. So before the book goes to print, I plan to remove the sturdy blender language and just go with the Vita-mix. Then it will have the caveat that using a blender won’t produce the same results.

If you buy RECIPES FOR RECOVERY, it’s probably because you’re interested in getting back on your feet after a serious operation, a lengthy illness, or cancer treatment (radiation, chemotherapy). Granted the Vita-mix is more expensive than a blender, but isn’t your health worth it?

Here is a sample from the new cookbook of a nutritious drink. If you don’t own a Vita-mix, try this in your blender. Then log on to vitamix.com and order the Vita-mix. You won’t regret it!

RECIPE

Forget those “instant” or canned breakfast drinks. They’re mostly sugar and a little milk. Make your own!

Ingredients:
1 cup skim or 1% milk
1 banana, peeled
½ cup frozen chopped spinach
1 cup frozen mixed fruit or berries
Honey, sugar, or sweetener to taste (optional)

Directions:
Combine all ingredients in the Vita-mix in order listed (except sweetener).
Blend until all ingredients are smooth, like a shake.
Taste-test and sweeten if needed.
Drink immediately.

Yield: Two smoothies

Variations: Vary the fruit and frozen fruit but keep the milk and spinach for your calcium, protein, and iron.

Note: Don’t be turned off by the icky color. The flavor of the spinach is masked by the fruits.
From RECIPES FOR RECOVERY ©2011 Cheryl Norman

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August 3, 2011 · 4:23 pm

Five Minute Mac-n-Cheese

Mac-n-cheese

5-Minute Mac-n-Cheese

Sometimes you need a helping of good old comfort food. Using whole wheat pasta and reduced fat cheese, you can make macaroni and cheese a reasonably healthful dish. It’s a hasty tasty meal or side dish, depending on your appetite. ☺

RECIPE

Five Minute Mac-n-Cheese

Ingredients:

  1. ½ cup skim or 1% milk
  2. 1 Tbsp. cornstarch
  3. 1 Tbsp. frozen chopped onions
  4. ¼ tsp. minced garlic
  5. Pinch grated nutmeg
  6. 1 measuring cup of shredded reduced fat cheese (your choice—I like sharp cheddar)
  7. 1 cup cooked whole wheat macaroni
  8. Salt & Pepper to taste

Directions:

  1. Dissolve the cornstarch into the cold milk. Stir in onions and garlic.
  2. Pour the milk mixture into a one-quart saucepan and bring to a boil. Quickly reduce heat and stir frequently until milk thickens.
  3. Immediately remove from heat and fold in the cheese until incorporated to make a cheese sauce. If sauce is too tight or stiff, add a small amount of milk.
  4. Toss with the macaroni, season as desired with salt and/or pepper, and serve.

Yield: 2 servings (or 1 if you’re hungry!)

Enjoy!

From RECIPES FOR RECOVERY ©2011 Cheryl Norman

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July 17, 2011 · 3:21 pm

Lighten up that Chicken Parm!

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Our favorite Italian restaurant has a delicious chicken Parmesan dish that is a killer. I shudder to think of its fat grams and carb count! The chicken breast is a huge portion, breaded and fried, and topped with ooey, gooey cheese served with spaghetti made from semolina flour (low fiber).  In typical Hasty Tasty Meals fashion, I made it my mission to prepare a figure-friendly (or at least a figure-friendlier!) version. It isn’t too labor-intensive, either.

Tip: Use a sturdy freezer storage bag for the marinade.

RECIPE

Chicken Parmesan for Two

Ingredients:

2 boneless, skinless chicken breasts (3-4 oz. each)
Marinade*
1 28-oz can crushed Italian tomatoes
3 oz. dried whole wheat pasta
2 Tbsp. prepared pesto sauce
½ cup lowfat shredded mozzarella cheese, divided
¼ cup grated Parmesan cheese, divided
(Optional) two sprigs of fresh basil for garnish

*Marinade: 1 Tbsp. wine vinegar, 1 tsp. Dijon mustard, 1 Tbsp. dried Italian seasonings, 1 Tbsp. olive oil, and 1 tsp. minced garlic

Directions:

  • Marinate the chicken breasts for at least an hour (overnight works, too) in an Italian herb dressing (either bottled or my recipe*).
  • Cook pasta according to directions on package to al dente. Do not overcook.
  • Preheat a 10″ covered skillet on medium. Add chicken breasts, cover, and cook until done (use a meat thermometer if in doubt). Turn off heat but leave chicken in the covered skillet.
  • Meanwhile, in a 2-quart pan, heat the Italian crushed tomatoes just to a simmer. Remove from heat and immediately stir in the prepared pesto.
  • Spoon some of the tomato sauce over each cooked chicken breast, just to cover. Toss remaining sauce with the cooked pasta and divide between two plates to serve.
  • Top each chicken breast with the two cheeses, replace cover on skillet, and allow cheese to melt (3-4 minutes).
  • Serve each chicken breast on top the spaghetti, garnish with a sprig of fresh basil (optional), and enjoy.

Those of you who have a copy of Chef Cheri’s Hasty Tasty Meals also have a quick and easy pressure cooker chicken Parmesan recipe, but this recipe is for those who are apprehensive about pressure cooking. ☺

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July 6, 2011 · 3:01 pm

HASTY TASTY BBQ SANDWICHES

Leftover roast pork, poultry, or beef? Use it tomorrow to make yummy barbecue sandwiches. As for the sauce, that’s up to you. I’ve discovered people are passionate about their barbecue sauces. Sweet and sour? Sweet and hot? Spicy? Mild? Use whatever you prefer. I usually go with a basic bottled variety.

RECIPE

Serves 4

Ingredients:

12 ounces (approximate) leftover roasted pork, beef, or chicken–shredded
1 cup beef or chicken stock
1 cup favorite barbecue sauce
4 Light wheat buns

Directions:

Combine all ingredients in a one-quart pan, cover, then bring to a simmer over low heat.
Reduce heat to its lowest setting and simmer for at least an hour or until mixture thickens. If using a gas range, you may need a flame tamer to keep heat level low.
Spoon one fourth of the mixture (approximately 3 ounces) onto a wheat bun and serve as is or with your favorite toppings.

In selecting a bottled barbecue sauce, read the labels. Avoid products with the first ingredient “high fructose corn syrup” because those have too much sugar. My personal favorite is the locally made AVIATORS BBQ SAUCE, available online at http://www.GourmetAviator.com.

©2011 Cheryl Norman

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