Healthy
Meals Don't Have To Be Boring
If you been through a grocery check-out or bookstore lately--or
even taken a look at the food section in the paper--you've probably
seen some great recipes that inspire you to eat more healthfully
and enjoy meals that tantalize your taste buds while sustaining
your body. But "eating healthy" is more than great recipes...
it 's a way of life. It 's planning, shopping, and thinking differently
about food. Truly, removing the stress from the process of creating
meals is a major component a healthful diet.
First of all, what is "healthy food"? Current nutritional
consensus holds that healthful diets consist of lean meats and
fish, whole grains and fewer processed foods, which tend to have
more added sugars, starch and less fiber. Fiber is known to be
especially beneficial and whole grains are a great source, but
so are nuts and leafy green vegetables. Lastly, a truly healthful
diet has reduced amounts of fat, sodium and added sugars, all of
which are plentiful in processed foods.
"Fat" is a bit of a dirty word in nutritional terms,
but--in its best forms--is necessary and even beneficial. Limit
butter, and opt for a drizzle of good olive oil on bread and in
cooking. For cooking at higher heats, grapeseed oil is a great
choice.
To support your healthy eating plan, stock your pantry wisely,
focusing on the kinds of cuisine you and your family prefer. Start
with the basics: good olive oil, reduced fat/sodium broth, brown
rice, whole wheat pasta, dry beans and lentils. Then if you particularly
enjoy Tex-Mex, add good chili powder, cumin, oregano and tomato
paste. If Asian fare is always a favorite, keep low sodium soy
sauce, ginger and sesame oil on hand, along with longer grain rice...
you'll always be able to whip up a fabulous meal with some fresh
lean meat and vegetables.
A well-stocked pantry includes fresh dried spices that allow you
to experiment with flavors and make otherwise bland dishes really "pop"!
Buy your spices in the bulk foods section of your favorite grocery
store. These will be fresher and more flavorful than the jarred
variety...especially if your spices came WITH your spice rack!
Throw those out and start over with fragrant, freshly milled spices
that you store in air-tight containers.
With your pantry all put together, you're ready to start planning
some meals! A little extra prep time when you come in from the
grocery store will make subsequent dinner projects quick and easy.
Apportion fresh meats into ziploc bags with marinades right away.
Those you won't eat in the next day or two can be frozen for extra
time to take in flavor! Plan more than one meal in a week that
use that same fruits, vegetables and fresh herbs--wash and chop
those right away.
For the busy family cook, concentrate on meals that can be put
together in 20-30 minutes. Chicken breasts, pork tenderloin, fish
and seafood are all choices that do not require lengthy cooking
times. Add a quick-cooking grain, steamed vegetables or a salad
and you've got a well-balanced, tasty and healthful meal in no
time!
Here are a couple of great recipes to get you started.
Moroccan Spiced Pork Tenderloin
Tender, juicy pork tenderloin is a cinch when you follow these
simple rules. Sear the meat over medium high heat to seal in the
juices. Use a food thermometer and make sure you only cook the
meat to 150 degrees. Let the meat rest (covered loosely with foil)
for at least 5 minutes after you remove it from the oven.
1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
1 tablespoon olive oil
1-1/2 pounds pork tenderloin
Heat oven to 400 degrees.
Combine spices in a small bowl. Season pork on all sides with
spice mixture.
Heat oil in 12-inch ovenproof skillet on med high heat. Sear tenderloin
until brown on all sides (about 4 minutes).
Place skillet in oven, bake for 15-20 minutes or until the internal
temperature of the pork reaches 145-150 degrees.
Remove from pan. Cover pork loosely with foil and let rest for
5 minutes. Slice and serve.
Serves 4
Couscous with Dried Fruit
Couscous has got to be the quickest side dish on earth. Add your
favorite herbs, spices, veggies and even nuts to make your own
signature dish.
1 1/4 cup vegetable broth
1/4tspsalt
3/8tspcinnamon, ground
1tbsp butter or olive oil
1cupcouscous
3tbsp dates, chopped
3tbsp cherries, dried
3tbsp golden raisins
Bring broth, salt, cinnamon, and butter or oil to a boil. Stir
in the couscous, dates, cherries, and raisins. Return to a boil.
Cover and remove from heat. Let sit 5 minutes. Fluff with a fork
and serve.
Serves 4
About the Author:
Toni Tanner Scott, Personal Chef and Cooking
Coach, http://www.DinnerMadeSimple.com
Article Source: Content for Reprint
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