Tag Archives: Healthy

Glycemic Index Recipes For the Healthy Gourmet

The glycemic index chart is a qualitative measure of a given food’s immediacy of impact upon blood sugar levels. The GI chart ranges from 1 to 100, and the lower a food’s score translates to less impact upon blood sugar levels. Foods which score high on the chart conversely cause rapid spikes in blood sucrose levels. Experts increasingly agree that overall health and energy is facilitated by sticking with foods with a low score. The good news is that there are an abundance of good recipes which allow for both health and taste.

The volatility which ensues in blood sugar levels after consuming foods high on the index causes several adverse effects. For a diabetic these consequences can be quite severe, and for others they can range from feelings of lethargy to increased feelings of hunger even shortly after finishing a full meal. Foods which score under 55 are considered low on the table. On the other end, foods which come in over 70 are considered high. Those in between are moderate.

When there is no alternative to a high GI ingredient there are tricks to dilute its impact. By combining proteins with high index foods one can reduce the full effect which would be felt should the high index food be eaten on its own. Good recipes take advantage of this phenomenon. One can maintain a healthy lifestyle while eating appetizing meals including dishes like this one:


(Serves 2)

3.5 oz pasta twirls
One and a half sticks of chopped celery
7 oz of drained borlotti beans
7 oz of canned tomatoes
1/3 cup of red wine
Half a vegetable stock cube
A few black olives
Pinch of dried herbs
Pinch of salt

Cooking Instructions

Place the pasta in an oven safe dish. Add the beans, olives, celery, tomatoes, stock cube, salt and herbs. Stir in the wine. Add water until the pasta is just covered.

Cover with aluminum foil and bake in a 375 degree oven for a half hour. Remove and stir. Place back in oven and cook for an additional 20 minutes removing the foil towards the end to allow for a nice crust to form on top.

And for dessert…..

Honey Mango Mousse


4 peeled and diced mangoes
2 bananas
400 grams low fat yogurt
4 teaspoons of honey
12 ice cubes
2 teaspoons vanilla

This low GI dessert is easily prepared by blending all the above ingredients and refrigerating for a few hours. Simply spoon into cups and serve.

One can see that these recipes are not lacking in appeal. Using a diet friendly and GI chart compliant cookbook allows you to control weight, increase energy, and still eat like a worldly gourmet.

Doug Dearing writes about glycemic index recipes at http://glycemicindexfoodlists.com

Healthy Fish Recipes

When shopping for dinner, either for yourself or your family, the number of options in terms of what to prepare can be quite overwhelming. There are so many different protein choices. Should you go with red meat, the family favorite, or the leaner white meats like chicken? Many experts suggest rejecting traditional meat altogether in favor of fish. But sometimes, seafood can be a bit more expensive, and there are always the problems of mercury that have many worried.

In another saucepan, soften the chopped shalots in butter for a few minutes. Increase the heat and add the watercress and spinach and cook for a while. Add the parsley, salt, pepper and cream. Stir well and boil, then remove from the heat. Pour all the contents into a food processor and blend well to get a pure. Taste it and correct the seasoning. Spread this pure on a large tray and let it cool for some time.

Most types of wood are suitable for cooking fish, as long as the board is pest-free and untreated. You need to soak the wood before using it. Soak the wood for at least an hour, until it is totally waterlogged. This ensures it is going to give off enough steam to cook the fish.

Tilapia fish recipe nutrients vary depending on how the fish is prepared and cooked and what fats or sauces are added. You can marinate tilapia but you should only marinate it for a short time because else the proteins will be broken down, resulting in mushy fish. Grilling is another cooking method although tilapia does tend to be thin and small, meaning it tears easily if you are not careful. It needs only a few minutes grilling else it might dry out. Tilapia has a delicate taste and suits most seasonings. Grilling is a healthy way of cooking tilapia. You might want to grill a whole fish with some seasoning added or you might want to marinate it first.

Whether you’re a big fan of shellfish or fresh fillets, there is an Alaska Seafood recipe to meet your needs for almost everyday of the year. By dabbling in the flavors of different regions of the world, you’ll begin to learn the qualities of each fish and how you prefer to eat them. Experimentation is key; as any good chef will tell you, so don’t be afraid to play around with the delicious options that are sustainably caught along the coast of our very own Alaska.

Remember that if you boil the lobster for too long, the meat will become chewy, and if it is not boiled for an adequate amount of time, then you will not have a properly cooked lobster. It is also a good idea to dash a little butter or sweet oil on the shell and wipe it off later. This is one of the easy recipes that you will find and is also one of the best healthy recipes for lobsters.

Take a Red Snapper fillet and put it in your microwave dish. Drizzle with a little olive oil and sprinkle a little Cajun seasoning. Cook for four minutes on full power. Season with salt and pepper and leave to stand for a couple of minutes. This is then ready to be served. One of the quickest and easiest ways to serve this great tasting fish.

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Healthy Quinoa Recipes

Red Quinoa Recipes

A fast and easy recipe, ideal for any event. It’s a recipe that is not just fantastically really simple to prepare, it tastes even better the day after, so is ideal to prepare in advance for parties or gatherings. Alternatively prepare it to take to work or school!

Cooking Quinoa

Time to learn how to prepare quinoa… To make a Healthy and Easy Quinoa Salads, you need:

75g white or red quinoa, 1 large zucchini (courgette), 1 tablespoon of red wine or balsamic vinegar, splash olive oil, 1 chopped red chili, 150g roughly chopped feta cheese, 100g halved cherry tomatoes, 4 spring onions, finely sliced, several leaves of roughly torn parsley

Easy Quinoa Salad – Method

Boil the quinoa according to guidelines. Drain, rinse under cold water and drain again. Set aside to cool.

Slice the ends off the zucchini then, using a potato peeler, slice into thin strips.

Whisk together the vinegar and two tablespoons of olive oil, season.

Place the other ingredients in a bowl, setting aside a little of the cheese. Splash the dressing liberally over the salad, and crumble the remaining feta cheese on top.

There you have it; a quinoa salad recipe ideal as a starter or snack.

When cooking quinoa, remember it takes less time than other whole grains; around 10-12 minutes should do it. However, also bear in mind that although there is little difference red quinoa tends to take a little longer to cook, so increase cooking time by a couple of minutes. You will know it is cooked when it becomes soft and a tail sprouts from the seed.

IMPORTANT NOTE: If you are going to buy quinoa in bulk (as opposed to pre-rinsed packets) remember to rinse off the saponin before cooking. Otherwise, if you do not wash off the saponin, it can cause an upset stomach.A versatile essential in the kitchen Not only can it be used in place of grain such as rice and similar, it can also be ground into flour to make bread and pasta. Quinoa is also delicious eaten as a side dish.

Whilst almost always known as a grain or cereal, quinoa is not actually either because it is not a member of the grass family. It is actually a species of goosefoot – so called because of the shape of the leaf – grown primarily for its edible seeds. There are several types of quinoa grain available such as the regular white quinoa, red quinoa and black quinoa.

Quinoa can be substituted for the grain in most dishes, therefore preparing meals for those with allergies and/or other sensitivities can be a new .

Quinoa can often be added to dishes as a thickening agent. However, red quinoa is not as effective as a thickening agent as it tends to remain firmer than the white quinoa.

It is very easy to prepare and can be boiled in a similar fashion to rice.

And cooking quinoa in desserts, as well using it in your everyday cooking, is just as really simple and easy. Use quinoa instead of rice for your favourite rice pudding.

So, you just have to agree, quinoa is a great and versatile essential for any kitchen!

So, time for some quinoa cooking

Here is some useful info

Now we can take a look into a few of the more basic facts about quinoa. If you have been living on another planet, then you can be forgiven for never having heard of quinoa! It is everywhere at the moment, but because there can never be too much information about anything, so we take a brief the origins of this versatile seed and cooking quinoa, which are the types of quinoa available and the calories in quinoa.

The origins of quinoa

There are probably a few of you out there who may well be asking ok, but ‘what is quinoa?’ Well, that’s a good question.

The quinoa grain is quite new to the western world, but has been considered a staple part of a nutritional diet by indigenous Incas of the Andes Mountains in South America for more than 5,000 years.

Native Incas considered quinoa to be sacred. They called it the mother grain.

What are quinoa health benefits?

Included in the long list of quinoa nutrition facts is it is known to contain a high amount of protein and is rich in niacin, iron, phosphorus and potassium. Quinoa is high in unsaturated fats and lower in carbohydrates than most grains.

Recipes for Quinoa

Recipes for Quinoa

Healthy Juicer Recipes

When it comes to healthy juicer recipes, many people tend to get confused because it’s a new concept for most. Of course everyone is familiar with fruit juices such as orange, apple and grape varieties. But when talking about juicer recipes, many incorporate the use of green and colorful vegetables. The first thing you might think is how unpleasant a juice like this might taste but the fact is that these juices are delicious, healthy and energy promoting. If you are interested in seeing what these powerful juices can do for you, consider trying one or more of these awesome healthy juicer recipes.

Green Lemonade
-5 Big Leaves of Kale
-3 Apples, Cored
-1/2 Lemon, Peeled

Simply juice the components (stems and all) and you will be left with a smooth, light drink that really tastes like lemonade with a hint of sweet apple. You can’t even taste the kale which is great news for children and those who have a hard time consuming their greens.

Cool Cucumber Medley
-1 Cup Spinach
-1/2 Cucumber
-1/2 Apple
-2 Stalks Celery
-3 Carrots

While the color can be a little intimidating, this is likely to become one of your most favorite refreshments especially when it’s warm outside. While the carrots and celery play a small role in the taste, the cucumber and apple really offers a nice sweetness to the mix. And don’t peel your veggies before juicing them either! If you are worried about pesticides then make sure to buy your veggies organic.

Orange Banana Passion
-1 Orange
-3 Bananas
-1/2 Ginger Stalk
-a handful of Mint

There are a myriad of tastes that come to life when you make this juice. It’s zingy yet sweet at the same time and provides plenty of energy to keep you going until lunch. You can also incorporate your favorite fruits into the juice for some variety. For example, try adding fresh berries to the mix to change the color and add a little more sweetness.

How to Make These Juices
It’s pretty obvious that you can’t just chop up these fruits and veggies and get them to turn into something drinkable. What you need is a good juicer or two, depending on how you want to produce your own juices at home. There are wheatgrass juicers, manual juicers, citrus juicers and power juicers to choose from.

Some people choose to use a power juicer for all their needs, while others use a citrus juicer for their fruits, another juicer for their greens, and then mix the juices together in the end. It really all depends on your own personal preferences and what kinds of juice you like to consume the most. If you are really into citrus you might not need a power juicer but if you like to juice veggies such as carrots and broccoli, you will probably want to invest in a power juicer of some kind.

Welcome to Power Juicer Shop, inside you will discover an amazing selection of low priced and excellent quality products and healthy juicer recipes.

Making Healthy Recipes Requires Healthy Ingredients

It’s true that healthy eating is the way to go, but if you don’t have any healthy food or ingredients in your pantry it is going to be a lot harder to stick to the healthy foods. When changing your eating lifestyle for the healthier there are a few key items that you will want to keep on hand. By stocking you shelves with these basics you will be ready and able to make a healthy meal anytime.

Seasonings – Having the right seasonings is what can make or break a healthy dish. Here is a listing of a few key seasonings to have in your spice rack. With these on hand you will find cooking with healthy recipes a piece of cake. Salt, Black Pepper, Cumin, Italian seasoning, chilli powder, crushed Red Pepper, ground cinnamon and ground ginger

Canned Foods – There are many canned foods to keep on hand. These can be used as flavouring for a dish or as the base. By keeping the right ingredients around healthy eating is simple. These include; canned Tomatoes and Tomato paste, canned lentils, various broths and canned beans.

Condiments – This is probably the most important of all the healthy foods to have on hand. With these condiments even if you are missing an ingredient from a healthy recipe you will be able to find a great replacement to make your healthy meals delicious. Condiments such as Dijon Mustard, Balsamic Vinegar, and Extra Virgin Olive Oil are great to have with your meals and really finish off the dish nicely.

Refrigerator Basics – It is always a good idea to keep these cold box items on hand for your healthy recipes. Skimmed milk, Greek yoghurt or low fat yoghurt, fruit juices and feta cheese can all be used in snacks and are a tasty and healthy way of eating in between meals. Snacking is one of the biggest reasons why people put on weight so by making your snacks healthy, you are allowing yourself to indulge whilst not eating unhealthy foods.

By having all of these ingredients in your kitchen you will be well prepared for cooking practically any healthy recipe. Cooking healthy is good for you and your family. Getting a good supply of healthy recipes and testing them out trying new things and adjusting when necessary will not only help you feel better, but look better too. Salmon is a great and tasty meal and with plenty of recipes about you can add in a range of tastes and spices to suit your pallet.

Easy healthy recipes including salmon recipes can be found online and with healthy eating the name of the game at the moment, make sure you are getting your fill.

Have More Healthy Dessert Recipes to Live Healthy

The primary step in your pursuit to remain healthy is to eat healthy food. Though, we regularly equate healthier eating choices with restrictions from desserts and sweets. This is not true at all. Cooking experts, such as Paula Dean, Martha Stewart, and others, have led the best way in creating healthy dessert recipes which taste fantastic and please your sweet tooth as fitting seamlessly into the new healthy chosen lifestyle.

Whole wheat cakes, for instance, substitute whole wheat flour for processed white flour, toting up protein and nutrients for a dessert. You can always change and modify the elements used in any dessert recipe to ensure that the dessert becomes scrumptious and fit. The result is a wickedly scrumptious dessert that is actually adding healthy benefits to your body. And your loved ones and guests won’t ever get to find out about the change in the recipe.

If the objective is to cut out fat, sugar, or calories, you may still indulge in a rich dessert since there are actually many different recipes that cut these components too. You may learn to make use of applesauce in place of oil, Splenda in place of sugar, and egg whites in place of eggs. You will be surprisingly delighted with the results, that will be cakes that are light, fluffy, and deliciously sweet.

Use these healthy dessert recipes when making a dessert for a vacation party or potluck, to ensure that a wider range of guests can enjoy them. Be sure to possess a carbon copy of the recipe obtainable to ensure friends can observe what is in the cake and can feel lighter eating it. Low fat recipes are particularly good for all those with heart issues as well as potential weight issues. Fight against various health conditions by having low fat cake in place of ice cream or cheesecake.

An additional crucial point in eating healthy dessert is making use of vegan elements that will always be low in calories and fat. Tofu and vegetable margarine replace the eggs and butter, giving the cake far less saturated fat and which makes it a far healthier dessert. Supply a low fat or low calorie cake to your kids and their friends at birthday parties, Christmas parties and Halloween parties..

For further details on healthy dessert recipes please browse Healthy Dessert Recipe. You may also take a peek at some awesome vegan recipes by clicking vegan recipes.