I need healthy ideas.

[FFC]

Alright ladies, I've been trying to figure out healthy food options that I can make for Matt and I for work. First of all: Matt is very traditional. He doesn't like to try new things, and anything that is a 'healthy version' of his favorite (spaghetti, burger, fries, etc) is just not good enough for him.

I'm pretty good at knowing what's healthy and what's not - not that you can tell by my journal :irked: But I'm really curious to hear some of your ideas for healthy snacks and meals. I need something that doesn't take long to put together, something that's not really costly, and something that doesn't TASTE healthy - LOL.

He wants to do Slim Fast, but I can't manage drinking my meal; physically I just can't do it. I'll start shaking if I don't eat a real meal - a curse I obtained from my dad.

Looking forward to hearing from you!

[WebLady]

I need to do more of this myself too, but ... lean meats are always good for you (chicken, fish, lean cuts of beef), bake, broil or grill things instead of frying, try whole wheat pasta and rice, no salt/low cholesterol/low fat butter and such, and of course veggies.

I just try to read labels and cut back on the salt and fatty stuff and not fry things. We still eat "normal" food (I just can't eat something that doesn't taste good and I am a little picky), I try to limit my portions and am trying to get back in the habit of exercising regularly again. We still have "bad days" where we eat not so great things and we do go out to eat once or twice a week. And then my big weekness is dessert :bun:


I guess I wasn't much help ... I am sure others have better advice ... All the best to you guys!

[FFC]

I need to do more of this myself too, but ... lean meats are always good for you (chicken, fish, lean cuts of beef), bake, broil or grill things instead of frying, try whole wheat pasta and rice, no salt/low cholesterol/low fat butter and such, and of course veggies.

I just try to read labels and cut back on the salt and fatty stuff and not fry things. We still eat "normal" food (I just can't eat something that doesn't taste good and I am a little picky), I try to limit my portions and am trying to get back in the habit of exercising regularly again. We still have "bad days" where we eat not so great things and we do go out to eat once or twice a week. And then my big weekness is dessert :bun:


I guess I wasn't much help ... I am sure others have better advice ... All the best to you guys!

You WERE helpful! You're right: lean meats, whole wheat pasta and rice. Also, grilling/baking versus frying. I love to use olive oil, so I use it on everything. Sooooo, we can start with fixing our BBQ and using that more often - YAY! And I can work on baking versus frying so much. Hmmm... I really want him to fix that dang'd bbq!!! :innocent:

We do need to start exercising. Being full time employees and students doesn't give us much room for that though :urgh:

[neebelung]

We've just totally gutted and revamped our eating, and I've become a label nazi, but for the first time, DH is really on board this time. Here's an idea of what I'm/he's eating these days:

My eating:

Breakfast: Special K w/skim milk (I do actually measure out the 3/4 cup of cereal and 1/2 cup of milk so I'm eating the actual serving size and not a "bowl full.") Days I'm in a hurry, I keep a couple Slim fast shakes and/or

Mid-morning snack: A banana, or sliced apples

Lunch: A small can (2 ounces) white albacore tuna in water, a pack of mixed vegetables (those steamer packages you do in the microwave), and some ruby red grapefruit for 'dessert.'

Mid-Afternoon snack: Organic baby carrots, and 10 Kashi whole grain crackers w/two tablespoons of hummus

Dinner: 2 boneless, skinless chicken breast tenderloins (baked/dressed any number of ways -- I do all sorts of things with chicken) with steamed broccoli and wild rice (I recently learned wild rice is actually a better grain than brown rice... huh! Who knew?)


DH's Eating: DH is like your husband probably... he can't stand anything

Breakfast: Cereal w/skim milk OR Jimmy Dean "De-lites" breakfast bowls (the bowls have fewer calories, less fat and more protein than their De-lite breakfast sandwiches)

Mid morning snack: Sliced apples, or a banana

Lunch: A sandwich (whole wheat bread, lite mayo, sliced deli turkey, 1 slice reduced fat cheese) and a steamer pack of veggies

Afternoon snack: more fruit, or a 100 calorie pack of cookies or crackers

Dinner: (whatever I make for him :lol: )


The big key I've found is stick to the portion size. For instance, with hummus, it's 2 tablespoons... with lunch meat it's 6 slices, with cereal, it's 3/4 of a cup. This also means counting things like crackers... it's a pain in the patoot at first, but it keeps you from overeating. Sticking to the actual serving size (and using a smaller bowl or plate accordingly) makes it easier to accurately chart your intake.

Also, I do my shopping on weekends, and take most everything for breakfast, lunch and snacks to work with me on Monday (including paper plates/plastic cutlery). If I have everything with me, it reduces the temptation to say "screw it" and head to lunch with my co-workers. If I have my food here, I eat it and ONLY it.

While I'm trying to reduce my dependence on packaged/processed foods, I'm realisitic as to how much time I have to MAKE lunches in the morning before work, so things like steamer packs of veggies and prepackaged tuna (the "tuna cups" are perfect! they don't even need to be drained) are convenient and healthy options.

Also, I take a case of bottled water with me to work every week to keep from drinking sodas; I also keep a box of the Special K protein water drink mix in my desk. These are good for between meals/snacks - 30 calories, 5 grams of protein and they're kinda sweet, so if you're weaning yourself off sodas it might help you.

And last but not least, to stop drinking the office coffee (and the horrible creamer powder I have to have in it!) I brought green tea bags to work to drink in the morning.

Good luck!!

[neebelung]

Sooooo, we can start with fixing our BBQ and using that more often - YAY! And I can work on baking versus frying so much. Hmmm... I really want him to fix that dang'd bbq!!! :innocent:


We love to grill out,but it's not practical for us on weeknights. The good ol George Foreman grill (or any of the knockoffs) is AWESOME for chicken, steaks, burgers... I also have a Calphalon cast iron grill pan -- the ridges allow grease and fat to drain off.

OH another interesting food fact -- I kept hearing about ground turkey... how much better it is for you, much lower in fat, blah blah blah. So Friday night I was going to make us turkey burgers. I went to the store, and read the package -- 17 grams of fat per 4 ounce serving. WTF???? So I picked up the package of ground beef I usually buy (the Maverick brand, 96% fat free) -- 4.5 grams of fat per 4 ounce serving!! HUH????

So I started reading the labels of ALL of the different grades of ground beef, becuase the turkey claimed to have "42% less fat then REGULAR ground beef." Uh huh, and that's the key. REGULAR ground beef... well for us, the beef is better, because we never buy/eat REGULAR ground beef. So just scrutinize labels, and don't listen to hype -- read for yourself and decide what's better for you.

[FFC]

Wow! Thank you! I do know that we need to work on our portion sizes - that's probably our biggest problem. Going back for seconds is more of a habit than a need. I love to eat, and especially if it's good food. :urgh:

I feel ya on the coffee - I should switch to tea (which is also provided by the office!) Hmmm... I think I'll start there :)

[FFC]

We love to grill out,but it's not practical for us on weeknights. The good ol George Foreman grill (or any of the knockoffs) is AWESOME for chicken, steaks, burgers... I also have a Calphalon cast iron grill pan -- the ridges allow grease and fat to drain off.

OH another interesting food fact -- I kept hearing about ground turkey... how much better it is for you, much lower in fat, blah blah blah. So Friday night I was going to make us turkey burgers. I went to the store, and read the package -- 17 grams of fat per 4 ounce serving. WTF???? So I picked up the package of ground beef I usually buy (the Maverick brand, 96% fat free) -- 4.5 grams of fat per 4 ounce serving!! HUH????

So I started reading the labels of ALL of the different grades of ground beef, becuase the turkey claimed to have "42% less fat then REGULAR ground beef." Uh huh, and that's the key. REGULAR ground beef... well for us, the beef is better, because we never buy/eat REGULAR ground beef. So just scrutinize labels, and don't listen to hype -- read for yourself and decide what's better for you.

I really don't do ground meat... it grosses me out about 90% of the time. I wonder what the difference would be in fat grams in a steak vs. turkey... something to look into :)

Thanks again :)

[neebelung]

Hmmm... I think I'll start there :)

That's my attitude going in to this whole change... we'll make a few small changes here and there, then once we stick to those for a while, we'll make a few more changes, etc... We figured if we tried to change EVERYTHING at once, we're setting ourselves up for failure, but if we make a few doable changes at a time, we're more likely to stick with it.

Oh and we cleaned ALL the junk food (cookies, chips, Christmas candy) out of the pantry yesterday -- brought all the candy to work for the receptionist's desk... lol... if it's not there, we can't eat it!! Instead we're keeping a TON of fresh fruit in the house.

[FFC]

That's my attitude going in to this whole change... we'll make a few small changes here and there, then once we stick to those for a while, we'll make a few more changes, etc... We figured if we tried to change EVERYTHING at once, we're setting ourselves up for failure, but if we make a few doable changes at a time, we're more likely to stick with it.

Oh and we cleaned ALL the junk food (cookies, chips, Christmas candy) out of the pantry yesterday -- brought all the candy to work for the receptionist's desk... lol... if it's not there, we can't eat it!! Instead we're keeping a TON of fresh fruit in the house.

Cleaning out the pantry is tough. I have tons of pastas in the pantry - and I have them because they're easy for dinners on busy school nights. I know they're not healthy, but they're a meal. One thing we have to do is work on our portions - I can start with making only ONE box of Mac n cheese to split rather than 2 boxes and hope for leftovers - because there never is! Same goes with boxed Alfredo, and other similar pastas. I like to make a huge pot of spaghetti and make it last a week of lunches. One problem is that I can't eat spaghetti sauce, so I use white sauce or butter and parm cheese :urgh: So I have to think of some healthy topping for my pasta.... :ooh:

[Docsgirl]

I really don't have any great advice, as we're trying to get back in the habit of eating healthy too....we've been in a slump of eating whatever we "feel" like since Thanksgiving.:snide:

But, a few things I've found out is that.....Silk chocolate soy milk tastes just like 2% chocolate milk, and it's a whole lot healthier for you. I can say much about the regular and vanilla Silk though, cuz I don't care for them.

An apple will give you just as much energy as a cup of coffee. So if you feel the need for an energy boost, eat an apple! :)

The lean ground beef is not only healthier for you, but it's easier clean up, since there's not a whole bunch of grease left everywhere.

And my favorite snack is putting grapes into a ziploc bag and freezing them overnight. Frozen grapes are yummy and good for you. :D

[FFC]

Thanks Docsgirl - I have never drank a glass of real milk in my life, so I am a soy milk fiend (sp?). I use Silk Light, and have been trying to portion out my cereal WHEN I eat cereal. Unfortunately, I can't eat just cereal - my body can't handle it. It's one of those things I got from my dad. I get to shaking like crazy if I eat just cereal for breakfast. Cereal and fruit doesn't help either, so I always end up snacking when I have cereal.

[neebelung]

Cleaning out the pantry is tough. I have tons of pastas in the pantry - and I have them because they're easy for dinners on busy school nights. I know they're not healthy, but they're a meal. One thing we have to do is work on our portions - I can start with making only ONE box of Mac n cheese to split rather than 2 boxes and hope for leftovers - because there never is! Same goes with boxed Alfredo, and other similar pastas. I like to make a huge pot of spaghetti and make it last a week of lunches. One problem is that I can't eat spaghetti sauce, so I use white sauce or butter and parm cheese :urgh: So I have to think of some healthy topping for my pasta.... :ooh:
We keep pasta on hand, too, but we switched out regular for whole wheat, or the Omega 3 enriched kind. And the jar sauce we keep on hand is an organic variety.

Easy meal:

(I always keep a bag of the Tyson frozen boneless, skinless chicken breast tenderloins on hand for quick meals)

8 chicken breast tenderloins
1 jar of tomato based pasta sauce (whatever flavor you like)
1 package shredded fat free mozarella
1 package whole wheat pasta (if it's a 4 or 5 serving box, cook the whole thing; if it's an 8 serving box, cook half of it)

- Rinse the chicken pieces under cool water for 30 seconds each (they come packaged with a protective ice 'shell' on them, but they'll cook quicker if you melt it off first)
- Arrange chicken in a glass baking dish
- Pour sauce over chicken
- Cover with foil

Bake at 375 for about 20 minutes; pull out of oven and remove foil; top with shredded cheese. Bake for another 10 minutes, uncovered.

Meanwhile, boil pasta according to directions.

When I dish it up, I pull out two dinner plates, and two tupperware containers. I divide the pasta into 4 servings, and then do the same with the chicken. This way we can either take it for lunch the next day, or we have a pre-made dinner for the next night.

[FFC]

Oh I love chicken parmesan!! That is a GREAT idea, dishing it into containers to put away before eating... I can't really do red pasta sauce, but I can substitute mine with something I'm sure. :)

[neebelung]

That's pretty much my standard procedure -- dish it into tupperware as I'm dishing ours up. Totally prevents going back for seconds. :)

[Moon.Dust.]

A couple of quick things:
Use cooking spray instead of butter, margarine, or oil.
IF you're going to use butter go for margarine/vegetable oil -I like Country Crock Omega Plus Light.
Go for whole wheat instead of white flour in your pastas, breads, etc. The newer stuff does NOT taste like cardboard anymore!!
Make a healthy dinner, but double the quantity and BEFORE you serve it take out portions for lunch in the future.
Make sure you know what the portion sizes actually are. It really easy to think you're having one portion when in reality you're having 2 or even 3 portions!!
I make it a point of having frozen veggies & fruit on hand so it makes prep easier when cooking. Also, I have a REALLY hard time getting fruit in so I just buy bags of frozen fruit and divide them up as soon as I get home into those little ziplock snack bags. When I get ready for work I grab one of the bags along with my lunch. The fruit has been a life saver when cravings kick in!!!

Here's what I made for dinner saturday:
Wholewheat angel hair pasta with chicken & veggies:
http://farm4.static.flickr.com/3119/3185774647_55c1fb7d8b_m.jpg

Suatee chicken with cooking spray. Salt & season to taste. Once browned add frozen veggies and allow to cook through.
http://farm4.static.flickr.com/3353/3185773657_9af9131830_m.jpg

Whole wheat pasta cooked & allowed to simmer with tomato basil sauce:
http://farm4.static.flickr.com/3480/3185774077_2f61e50089_m.jpg

[FFC]

Good info! Thank you!!! I am very grateful for all of your responses! Keep em coming!

[KMS]

Do y'all like soup? I find that's a good lower calorie, yet satisfying, lunch to pack. So simple too. If Matt is not a fan of whole wheat pasta, try quinoa pasta or a white whole wheat pasta. It has a milder taste, similar to the regular stuff. I know that you eat tofu, but does Matt? I found a recipe for some baked tofu for sandwiches that I'm trying this week. I'll let you know how it is. Regardless of how natural lunch meat pretends to be, I would say that 99.9% of them are cr@p for you. Even before I became vegetarian, I stopped eating that stuff. Do y'all eat greens at all (collards, kale, turnip, etc)? I am going to start aiming to eat atleast one serving a day. They are insanely healthy. I used to hate them, but just started liking them a couple of years ago, thankfully.

I can usually make a Mexican food meal healthy and satisfying. You guys see me eat a lot of beans, grilled veggies, guacamole, pico de gallo, and corn tortillas. If you enjoy guacamole, you can't not feel satisfied incorporating it into a meal!

I feel like everybody can benefit from lessening their meat intake. In fact, every single nutrition course I ever took said the same thing. Americans get 2 to 3 times more protein a day than they need. Grilled chicken has been made into some sort of diet food. It's not. Neither is lean ground turkey. Sure it's healthier than the cheapest ground beef found at Walmart, but that doesn't make it saintly.

Anything highly spiced limits my consumption. That doesn't mean hot spicy, but just with a lot of spices in it. I rarely go to the Indian buffet that I used to go to because I can't eat enough of it to make it worth the money. It's definitely satiating. I find that when I make Indian spiced lentils and brown rice at home that I feel the same way about getting full quickly.

As far as carbs go, if I'm eating bread, pasta, rice, etc I recommend atleast 1 gram of fiber for every 50 calories. If I look on the back of a cereal box and there isn't, at the very least, 3 grams of fiber per serving then I put it back on the shelf.

I have been having issues with finding healthy breakfasts lately. Most of the traditional American breakfast dishes are so unhealthy and there is just no salvaging some of them. But I recently tried a recipe for these pancakes made from white whole wheat flour and cornmeal that has pieces of corn in the batter. It makes no attempt at taking place of yummy maple syrupy pancakes; it's just a new idea. They taste amazing spread with peanut butter and natural jelly or sliced bananas. You can make them in big batches, freeze them, and then toast them for quick breakfasts. It makes a great snack too. I can type up the recipe if you want it. I am also going to start investigating international breakfasts that might sound good. I have just been skipping breakfast because of my frustration!

A snack that I love, but haven't had the ingredients lately is a slice of apple spread with some sort of unsweetened nut butter, topped with a slice of banana, drizzled with agave, sprinkled with some hemp nuts, and then some cinnamon. Very satisfying. I also second the frozen grape suggestion!

I have a sweet tooth and I find that simple fruit sometimes (often!) doesn't satisfy me so I have turned to drizzling melted chocolate on bananas or apples so I don't call Chad and request him to bring home a big slab of free dessert from work. That touch of chocolate satisfies me.

[FFC]

Thank you Keely. Matt is not a fan of Tofu, Hummus, soup, or greens. He likes a decent salad, but if he has the choice of a salad or a burrito, he's going for the burrito. I love Mexican food, as does he, it's just so hard to make it without cheese - we both are cheese lovers.

I can't eat soup, for some reason it doesn't agree with me. I've made soup, tried canned soup of different varieties, and all the above just mess me up.

I think I'll get a bunch of frozen veggies and fruits to put in the freezer next time I go shopping. That will help us a lot with getting our daily servings. I have to agree with you on the 'grilled chicken' thing. While it's healthier than frying it, it's not really healthy for the body - regardless of what the food pyramid says. I don't want to get into a debate over it, to each his own. I eat it, because it's easy and it's healthier than getting breaded/fried chicken.

I love spicy foods, and I love to use a lot of spices when I cook - too much sometimes. It drives Matt nuts LOL.

Another thing I"m going to add to my shopping list is vegetarian refried beans - at least they have fiber in them and they'll work in a tortilla or as a spread if I make it up just right.

White whole wheat flower? I've never heard of it... And mixing it with cornmeal for pancakes is something new and different I've now got to try :) I agree with you on the cereal thing. I've started eating Raisin Bran versus Corn Flakes or Cheerios because they have more bran in them, and raisins are a better option than the 'frost' on the frosted flakes.

[KMS]

I cannot get enough soup! Sorry it doesn't settle well with you. You know that whole chicken noodle soup thing...sometimes soup really is all that makes me feel better! I think that I'm going to get some frozen mixed fruit next time I go to the store too. I remember the fruit that we would get at school sometimes that would still be a little frozen and so yummy. Hey, Moon Dust, when you pack it in your lunch is it still chilled when it's time to eat it at lunch? That sounds so good to me! I have a hard time getting in any fruits other than apples and bananas because it's hard to get your hands on good fruit around here.

Have you looked at the Harvard food pyramid? That is the pyramid that many of my professors would refer to. The USDA food pyramid is challenged by many, many nutrition groups and professionals. I'm not saying not to eat grilled chicken or lean ground meats or even lean cuts of steak, but I have found that when counseling people that they adopt these types of meat and then overdue them just as they overdid the other cuts of meat. I generally tell people to change to the leaner cuts of meat and then limit the meat that they take in. It throws off the protein/carb/fat ratio that we need for optimum health. Even with my vegetarian diet I found that I still get too much protein sometimes if I'm being heavy handed with the beans, grains, or soy products and not getting in enough fruits and veggies.

Yep, white whole wheat flour is still a whole grain, but it's made with a more mild type of wheat so it doesn't have the stronger flavor of the hard red wheat. It has a little less fiber because of the structure of the wheat, but it's still the whole grain and healthier than the highly refined wheat flour.

[Moon.Dust.]

OMG! If you guys like egg plant & portobello mushrooms you can slice them put a little balsamic vinegar, grill, and make an AWESOME sandwich!

[neebelung]

OMG! If you guys like egg plant & portobello mushrooms you can slice them put a little balsamic vinegar, grill, and make an AWESOME sandwich!
*drool* Portobellos.... Yummm....

I've been finding a lot of recipes lately where they suggest subbing portobellos for beef -- definitely something I want to try.

[Micah's bride]

Something that I've found that's a really quick, filling lunch for me is the Cottage Doubles. They are pre-portioned cottage cheese with either pineapple, blueberries, or strawberries. I also like to take a pita pocket and fill it with a little shredded cheese, tons of veggies and either spicy mustard or some fat free Italian dressing.

Being a vegetarian in a house with two devoted meat-eaters can be hard, so I have to get creative sometimes to make my guys eat healthier without going veggie (which they refuse to do). I like to bake pork chops with some powdered bbq seasoning. I'm not sure how healthy it is, but I know it's better for them than burgers and fries or hot wings.

Have you looked into some of the veggie friendly stuff they make? I really like Kashi. They make awesome little pocket sandwich, which are frozen. That would be a super easy lunch and it's already portion controlled. I eat the ones with just veggies, but I'm pretty sure they also make some with meat.

The biggest thing, as someone else said, is portion control. My mom has called me the food nazi for years because if the cracker box says 10 is a serving, I count out ten. I count potato chips, baby carrots, everything. It makes me feel more accountable if I KNOW the exact number instead of eye-balling it.

I don't know if you've considered going vegetarian. It's not for everyone, but I've been really happy with the decision. Sure, it's not as easy for me to eat...but I feel so much better. I have more energy and I don't feel sluggish after a meal. I just feel so much cleaner, for lack of a better word. Plus, I lost almost 20 pounds in the first 3 months!

[FFC]

I love the idea of frozen fruit that Moon.Dust brought up. I'm so going shopping this week :) We even accidentally have the week off of school (long story) and I asked Matt if we could start working out this week since we're off, and he said he'd rather get his truck movable first (the front end is torn apart right now). Makes sense.

Anyway, I'll look into that flour, and that Harvard food pyramid!

[FFC]

OMG! If you guys like egg plant & portobello mushrooms you can slice them put a little balsamic vinegar, grill, and make an AWESOME sandwich!


I LOVE that idea - Matt wouldn't eat it though...

I've also heard that substituting cheese with avocados is recommended... just as expensive, but doable I think :)

[FFC]

Something that I've found that's a really quick, filling lunch for me is the Cottage Doubles. They are pre-portioned cottage cheese with either pineapple, blueberries, or strawberries. I also like to take a pita pocket and fill it with a little shredded cheese, tons of veggies and either spicy mustard or some fat free Italian dressing.

Being a vegetarian in a house with two devoted meat-eaters can be hard, so I have to get creative sometimes to make my guys eat healthier without going veggie (which they refuse to do). I like to bake pork chops with some powdered bbq seasoning. I'm not sure how healthy it is, but I know it's better for them than burgers and fries or hot wings.

Have you looked into some of the veggie friendly stuff they make? I really like Kashi. They make awesome little pocket sandwich, which are frozen. That would be a super easy lunch and it's already portion controlled. I eat the ones with just veggies, but I'm pretty sure they also make some with meat.

The biggest thing, as someone else said, is portion control. My mom has called me the food nazi for years because if the cracker box says 10 is a serving, I count out ten. I count potato chips, baby carrots, everything. It makes me feel more accountable if I KNOW the exact number instead of eye-balling it.

I don't know if you've considered going vegetarian. It's not for everyone, but I've been really happy with the decision. Sure, it's not as easy for me to eat...but I feel so much better. I have more energy and I don't feel sluggish after a meal. I just feel so much cleaner, for lack of a better word. Plus, I lost almost 20 pounds in the first 3 months!

The problem with frozen meals that are just 'throw in the microwave and eat' is they're expensive! I can't buy more than about 2 at a time without feeling like I'm spending a fortune.

I was born and raised vegan vegetarian, so I know how it goes. I started eating meat when I was 18. Unfortunately, being vegetarian/vegan had no impact on my weight/build. I have always been a big girl - never even had real cheese till I was about 13. The biggest problem is my parents never said "you've had enough to eat Justina".. they just let me eat and eat and eat - only at mealtime. Snacks were a no-no.

I can try going veggie again, but it's near impossible with my husband. He just wants to do the slim fast diet, but I can't handle it.

Great ideas though - and I like the powdered bbq seasoning vs. the actual bbq sauce idea.

[NurseLau84]

Justina-
I hope you and your hubby are doing well with the healthy eating!! I wanted to give you some tips on how my husband and I eat/stay fit:

-No fast food....EVER; I know this seems harsh to some, but it's how we live. If we're out and really have no choice but to stop and eat, we'll get Subway. Either a veggie wrap or some turkey, lettuce, tomatoes, etc.

-I buy fresh ingredients. Nothing processed, packaged....you get the point. There's always bananas, bartlett pears, grapefruit, and apples in the house to eat as a healthy snack. Sometimes I cheat and buy the pre-sliced macintosh and granny smith apples at Trader Joes; that way when I am in a rush or don't feel like cutting, I throw some apples, fat free greek yogurt, and a few pecans in a bowl......YUM! Such a good snack. Believe it or not..buying fresh doesn't mean expensive. You'll spend much more buying packaged meals, etc.

-BABY SPINACH. If you like salads.....substitute the old romaine or iceberg for this. It's unbelievably good for you, and I always find it on sale. Just put some veggies and a little dressing on it, and it's a fast easy side for a meal.

-Use olive oil (in moderation) when sauteeing/cooking. It is high in fat, but it's not that "nasty" fat like they use over at McDonalds. Olive oil is natural and contains "good" fats that are actually healthy for you.

-Salmon: if you're a fish lover, eat this! DH and I have it about once per week. It's REALLY, REALLY nutritious and has almost no fat.

-Spice it up: I use lots of spices and herbs, etc (not salt!) to add flavor. Garlic, onions, pepper, red pepper flakes, rosemary, thyme, sage, etc......

-Wheat pasta rather than white; we LOVE the Barilla plus pasta---it tastes great and is really high in protein.

-Stay away from deli meats. They're ridiculously high in salt!

-Use turkey over beef: For example: I make turkey meatballs (made with 93% fat free ground turkey) with homemade sauce over wheat pasta. It's healthy, easy, and everyone I've made them for raves about them. They're super moist and taste awesome (if you want the recipe, let me know!)

-Baked, not fried. (Obviously! :))

Hope this helped a little...good luck to you both!

[FFC]

Thank you! The problem with having more fruits than apples and bananas is that most fruit requires preparation (oranges = peeled, grapes = washed and plucked, strawberries = inspected/washed) etc. We go through bananas like crazy, and I buy apples and don't eat them unless I take the time in the morning to cut them.

Matt does love bananas, but I know if I pushed 3 on him a day he'd prolly shoot me LOL.

I am not a fan of spinach at all. I like collard greens though - maybe I'll start working with those more. I should figure out a recipe that I can sneak in greens and have Matt eat them and not know it. Any ideas on that? :)

I love spices too.. I have tons of them. But I love salt as well - one more thing to work on :urgh:

[neebelung]

Oh another habit we've adopted: if you think you're craving a snack, drink a bottle/glass of water. Wait 20-30 minutes. If you're still feeling snacky, then get yourself a snack, but if not, then you weren't really hungry! (and the water will keep you feeling fuller, so you won't eat as much when you DO snack)

[gwenshack]

Do you have a Trader Joe's near you? My FH hates healthy food in all forms, but he's trying to do better, which is a relief to me - since his eating habits suck. LOL. Also, with him eating healthier it's easier to buy ONE set of groceries, as opposed to "Gwen food" and "Ron food"!
Anyway, Trader Joe's has a lot of interesting options that make healthier eating more fun. A lot of the prepackaged stuff is healthy and low in calories but still tasty - and, fortunately, Trader Joe's prices are really reasonable. I've actually gotten Ron to go a whole week without eating chips...
No matter what, you have to read labels and pay attention to portion size. So many peope ignore those pesky labels...! :)

[FFC]

Do you have a Trader Joe's near you? My FH hates healthy food in all forms, but he's trying to do better, which is a relief to me - since his eating habits suck. LOL. Also, with him eating healthier it's easier to buy ONE set of groceries, as opposed to "Gwen food" and "Ron food"!
Anyway, Trader Joe's has a lot of interesting options that make healthier eating more fun. A lot of the prepackaged stuff is healthy and low in calories but still tasty - and, fortunately, Trader Joe's prices are really reasonable. I've actually gotten Ron to go a whole week without eating chips...
No matter what, you have to read labels and pay attention to portion size. So many peope ignore those pesky labels...! :)

We do have a Trader Joes and a Nugget, but they're so much farther than Winco and Safeway... I guess I have to make the extra 5 miles worth my while and buy like for the month when I'm there.

[Moon.Dust.]

Thank you! The problem with having more fruits than apples and bananas is that most fruit requires preparation (oranges = peeled, grapes = washed and plucked, strawberries = inspected/washed) etc. We go through bananas like crazy, and I buy apples and don't eat them unless I take the time in the morning to cut them.

Matt does love bananas, but I know if I pushed 3 on him a day he'd prolly shoot me LOL.
That's my issue too. And that's why I really love the frozen fruit idea. I don't get that "has it gone bad?" feeling if I've waited too long. though with it being so convenient, I haven't had that issue.

I am not a fan of spinach at all. I like collard greens though - maybe I'll start working with those more. I should figure out a recipe that I can sneak in greens and have Matt eat them and not know it. Any ideas on that? :)

I love spices too.. I have tons of them. But I love salt as well - one more thing to work on :urgh:
Lasagna!!!
You can add TONS of veggies in to a lasagna or pasta bake!!!

What I also do is make it a point to add veggies to EVERYTHING (I stopped at tacos after a plea from FH :rofl: ) but no mater what I make I just toss in some veggies.

[FFC]

That's my issue too. And that's why I really love the frozen fruit idea. I don't get that "has it gone bad?" feeling if I've waited too long. though with it being so convenient, I haven't had that issue.


Lasagna!!!
You can add TONS of veggies in to a lasagna or pasta bake!!!

What I also do is make it a point to add veggies to EVERYTHING (I stopped at tacos after a plea from FH :rofl: ) but no mater what I make I just toss in some veggies.

We only like lasagna if it's smothered in cheese.... or cheese sauce :urgh: That can't be healthy...

I can make pasta dishes with different veggies though... hmmmm :)

Oh, and don't tell him they're tacos, tell him they're fajitas :happy:

[Docsgirl]

We only like lasagna if it's smothered in cheese.... or cheese sauce :urgh: That can't be healthy...

I can make pasta dishes with different veggies though... hmmmm :)

Oh, and don't tell him they're tacos, tell him they're fajitas :happy:

What about making an alfredo lasagna? That way you wouldn't need all that cheese! :D

[KMS]

Maybe you can sneak some finely shredded collards into enchiladas, with just a little cheese. Hehe. :D What about empanadas w/ a whole wheat crust, shepherd pie, steamed asian dumplings...I can imagine some sneaky collards in those things.

[NurseLau84]

What about making an alfredo lasagna? That way you wouldn't need all that cheese! :D

Eeek....alfredo sauce is WAY high in fat/calories! :bbredface:

[NOTKT]

http://www.myrecipes.com/recipes/healthydiet

This website has been really useful to me. I love my Cooking Light magazine and this is their (plus others) recipe website.

If you scroll down to the bottom of the page, you will find all different recipes for under 300 calories. Pizzas, casseroles, Italian dishes. Enjoy!

[FFC]

Yeah, Alfredo sauce is like one of the top worst things you could eat unfortunately. I can make a lasagna with tofu and make him think it's cottage cheese though - done that before :) and I can use cheese only on top instead of in every layer like I love to do. Ya'll are right, I could slip in some greens and veggies into a lasagna pretty easily, as with homemade beans.

[gwenshack]

Yeah, Alfredo sauce is like one of the top worst things you could eat unfortunately. I can make a lasagna with tofu and make him think it's cottage cheese though - done that before :) and I can use cheese only on top instead of in every layer like I love to do. Ya'll are right, I could slip in some greens and veggies into a lasagna pretty easily, as with homemade beans.

You can also skip some of the pasta by adding portabello mushrooms as a layer. Filling and vegetables, yet hearty. I used to make a portobello mushroom "lasagna" back in the day that had NO pasta in it!

[FFC]

I posted this in my journal, but figured I should post it here.

I went grocery shopping yesterday!!!!!! I got tons of veggies and fruits, got some portabello mushrooms I want to sautee with the eggplant I got. I got fresh basil to blend up with silken tofu to make my salad dressing so that I can eat salad without the millions of Ranch calories. Fresh strawberries, pineapple, apples, bananas, carrots, zucchini (to sautee with mushrooms and onions), and even those frozen veggies I mixed up and put in snack baggies for work! I'm getting excited. I also got fresh chicken breasts from the deli - I'm going to use shake n bake and bake them rather than fry them - I hear it's almost no carb and as long as I don't use a lot of oil, it'll be somewhat healthy.


Keely, is this the sweetener you were talking about? It's made from the stevia leaf....

http://forums.onewed.com/attachment.php?attachmentid=3931&d=1232029730

[BnB]

if I remember correctly, you have acid reflux like I do...........
and that's why you can't have red sauce?

I've drastically changed my diet since Christmas when I was sooooooo sick from my reflux that I had to go see a specialist again

some things I put on my pasta (whole wheat) instead of red sauce

warm a little olive oil and add basil and oregano, drizzle over pasta

sprinkle with parmessan cheese

spray with I can't believe it's not butter spray

[FFC]

You're correct - and thank you for the idea! I LOVE sautee'd pasta with spices and onions and olives... I usually just tend to go a little overboard and make it FRIED pasta in Olive Oil LOL. I have been trying to avoid carbs and when I am successful I feel sooo much better! I eat a teensy bit of whole wheat tomatomac with a meal once in awhile, but usually it's about a real serving (3/4 cupish).

[BnB]

I'm not allowed to eat onions, but if you are, then go for it

I have some more ideas, gotta go find them

brb

for the last month, I've been living on breads/whole grain pastas and vegetables................limited vegetables at that

I feel like a prisioner...........bread and water only

[BnB]

Ingredients:

1 Tablespoon olive oil
2 twaspoons crushed garlic
1/2 cup chopped onion
1 T. chopped parsley
4 ounce jar pimientos, undrained
1/4 cup red wine
1/4 teaspoon basil
1/8 teaspoon oregano
Sea salt to taste
1 teaspoon to 1 Tablespoon lemon juice
Pinch of sugar [or agave]
How to make it:

Saute onions and garlic in olive oil over medium heat a few minutes, until onions soften.
Add parsley and stir.
Puree pimientos in food processor or blender.
Add to pan with basil, oregano and salt and sugar. Add lemon juice starting at lower amount and taste, adding more if necessary.
Simmer lightly until thickened.
Serve over cooked spelt spaghetti or cappellini. Makes enough for 2 servings.

[BnB]

No-tomato Pizza Sauce
I've finally perfected a replacement for traditional pizza sauce which doesn't contain tomatoes. It's moist and tasty and carries most normal pizza toppings really well - we like it with mushrooms and pepperoni. This recipe makes just enough to cover one 8-9" pizza base; for an extra generous covering use 1½ peppers instead. Will even work as a dip!
Pizza tip: Most mozzarella cheese has citric acid in the watery juice it's stored in to act as a preservative, but you can occasionally find one that doesn't. Try asking in posh delicatessens for fresh buffalo mozzarella, which may suit lactose intolerants too.
Ingredients
1 red bell pepper (the thick-walled type, not the pointed finer sort)
Garlic oil
Chilli oil
Fresh basil
Seasoning to taste
Equipment: Mini blender (food processing attachments from hand blenders work great).
Preheat the oven to 220°C (gas 7 or 425°F). Halve and deseed the peppers, place them cut side down, well spaced apart on a sheet of tinfoil and bake for 10-20 minutes until the skins are blackened and puffy. Remove from the oven (leave it on if you're making the pizzas now) and peel off the skins; they will peel off in large sheets if the peppers are cooked enough.
Chop the cooked peppers in half roughly and add to the food processor/blender. Add about a tablespoon in total of oil, blending garlic and chilli to taste, and a small handful of washed basil leaves. Put the lid on the blender, pulse a few times till the ingredients begin to mix, and then blend for 15-20 seconds until a slightly chunky paste is formed. Season to taste - I don't use much in the way of salt and pepper as the toppings usually provide plenty!
Freezing: If you want to make a big quantity in advance and freeze this, don't blend the oils and basil in - just whiz up the peppers and freeze that in dollops, then add the oil and herbs when you thaw it out to use.
Fake Pizza with goat's cheese and pesto
This recipe is also free of cow's milk (though it contains goats' cheese!)
1 good quality pizza base (bread machine owners can make their own)
3 medium or 2 large flat mushrooms
About 3 tablespoons leek, finely shredded
3-4 tablespoons green pesto (some brands contain citric acid as a preservative - try vegan ones or make your own!)
About 150g mild creamy goat's cheese
1 chicken breast or turkey breast steak, sliced into stir-fry strips
Garlic-infused olive oil for drizzlingPut the oven on to heat up according to the instructions for the pizza base. Heat a small amount of oil in a frying pan and cook the chicken or turkey lightly on a fairly high heat, until it's slightly browned but not quite cooked through. Turn off the heat and leave in the pan to collect the juices. Place the base on a pizza sheet and spread a thin, even layer of pesto over it, not quite to the edges. Crumble the goats' cheese into chunks and scatter over the pesto; scatter the leek evenly over the cheese. Add the mushrooms - if you like, lay them out in a decorative pattern. Next add the turkey, sprinkling any pan juices over the whole pizza, and top the whole thing off with a drizzle of garlic oil. Pop in the oven and bake as per the instructions for the pizza base: the meat should be golden and completely cooked by the time it comes out. Serve with freshly ground black pepper and a crisp salad dressed with oil and balsamic vinegar.

[BnB]

Ingredients for 2 servings
1 packet of ready-to-bake pizza crust such as Boboli brand or other.
2 tbs. pesto sauce (such as Armanino Farms)
½ cup grated reduced-fat cheese (mozzarella, sharp cheddar, Jack or a blend)
½ cup of toppings such as mushrooms, zucchini, lean ham, pineapple etc

Preparation
Preheat oven to 400 degrees. Spread pesto evenly over the pizza crust. Put the toppings and grated cheese evenly on the crust. Bake 8-12 minutes or until the crust is lightly browned.

[BnB]

Cook Time: 20 minutes

Ingredients:


12 ounces pasta (any type), uncooked
2 tablespoons olive oil
1 14.5 ounce can reduced-sodium chicken broth
3/4 teaspoon dried basil, crumbled (or 1 tablespoon fresh)
4 ounces low-sodium boiled ham, thinly sliced and cut into 1/2 inch strips
Grated Parmesan cheesePreparation:


Cook the pasta according to package directions.
Heat oil in a medium saucepan heat over medium heat.
Pour in the broth, then stir in the basil, and cook for 3 minutes, or until it just starts to boil.
Pour pasta into a large colander to drain. Return the pasta to the pan and pour in the broth.
Add ham to pasta and toss well to combine. Cook for about 2 minutes over medium-high heat, or until piping hot.
Grated Parmesan cheese can be added when pasta is served, if desired.Serves 4

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[BnB]

Kds 10 Minute Tomato-Free Sauce Ingredients

1 1/4 c Soy milk (http://www.bigoven.com/whatis.aspx?id=Milk) 1 pn Parsley (http://www.bigoven.com/whatis.aspx?id=Parsley) 1 tb Plus 1 Tspn flour (http://www.bigoven.com/whatis.aspx?id=Flour) ( I use 1/4 c Shredded Tofu-Rella Cheddar (http://www.bigoven.com/whatis.aspx?id=Cheddar) Whole wheat (http://www.bigoven.com/whatis.aspx?id=Wheat)) Cheese 4 To 8 cloves garlic (http://www.bigoven.com/whatis.aspx?id=Garlic) (I am a 1/4 c Shredded Tofu (http://www.bigoven.com/whatis.aspx?id=Tofu)-Rella Jack Garlic (http://www.bigoven.com/whatis.aspx?id=Garlic) fanatic) Cheese 1 pn Basil (http://www.bigoven.com/whatis.aspx?id=Basil) x Spike season (http://www.bigoven.com/whatis.aspx?id=Season)ing 1 pn Oregano (http://www.bigoven.com/whatis.aspx?id=Oregano) 1 ts Margarine (http://www.bigoven.com/whatis.aspx?id=Margarine) (optional)
Instructions for Kds 10 Minute Tomato-Free Sauce

Tofu-Rella cheese can be found at most health food stores, I buy mine at Trader Joes or Mothers Market, which are both California based. Directions: Bring soy milk, garlic, basil, oregano, parsley, spike and margarine (which is optional) to a rolling boil. Slowly SIFT the flour while continuing to stir as the flour will clump. After the flour is thoroughly disolved stir in the cheese until the sauce has thickened. If the sauce is not thick enough, add more cheese, if it is too thick add more soy milk. This tastes great over pasta, steamed vegetables and speghetti squash. For those of you that still eat seafood products, I occasionally add imitation crab meat (white fish) towards the end as to not overcook the fish. Well, hope you enjoy this recipe!! Let me know what you think of it! Happy eating!

[BnB]

Due to my allergies to tomatos, I found this recipe to make fake tomato sauce- I love it- my husband likes it, and says it tastes just like marinara sauce...This sauce truly brightened my day!

And here is the Un-tomato Sauce:
1 1-pound can beets, drained (or one pound fresh)
2 1-pound cans carrots, drained
2 Tbls. Ume Vinegar or Apple Cider Vinegar
1 C. Water
1 T. salt
2-3 T. Oregano
1.5 T. Garlic powder
2-3 T. Basil
2 t. sugar
Puree completely in food processor or blender, and place in the fridge and let flavors blend for several hours

[BnB]

Layered Chicken Enchiladas with Tomatillo-Cilantro Sauce

Bon Appétit (http://www.epicurious.com/recipesmenus/bonappetit/recipes) | September 2005
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main ingredients Chicken (http://www.epicurious.com/tools/searchresults?att=85&type=advanced), Mozzarella (http://www.epicurious.com/tools/searchresults?att=441&type=advanced), Onion (http://www.epicurious.com/tools/searchresults?att=104&type=advanced), Hot Pepper (http://www.epicurious.com/tools/searchresults?att=590&type=advanced), Milk/Cream (http://www.epicurious.com/tools/searchresults?att=49&type=advanced), Tortillas (http://www.epicurious.com/tools/searchresults?att=736&type=advanced), Garlic (http://www.epicurious.com/tools/searchresults?att=94&type=advanced), Tomatillo (http://www.epicurious.com/tools/searchresults?att=687&type=advanced), Cilantro (http://www.epicurious.com/tools/searchresults?att=732&type=advanced)
cuisine Mexican (http://www.epicurious.com/tools/searchresults?att=19&type=advanced)
type On a Budget (http://www.epicurious.com/tools/searchresults?att=649&type=advanced)


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yield: Makes 8 servings
The tortillas and filling are layered (instead of rolled) to reduce prep time.



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subscribe to Bon Appétit (https://w1.buysub.com/loc/BNA/ba_recipe_link) Ingredients


2 pounds large tomatillos, husked, rinsed, halved
1 1/4 cups low-salt chicken broth
10 garlic cloves, peeled
2 cups sliced green onions
2 cups (packed) very coarsely chopped fresh cilantro
1 large serrano chile, sliced (with seeds)

12 5- to 6-inch corn tortillas
1 purchased roasted chicken, meat torn into strips (about 4 cups)
1 pound whole-milk mozzarella cheese, cut into strips
1 cup whipping cream
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Preparation

Preheat oven to 450°F. Mix tomatillos, chicken broth, and garlic cloves in large saucepan. Cover and bring mixture to boil. Reduce heat; simmer gently until tomatillos are soft, about 10 minutes. Transfer hot mixture to processor. Add sliced green onions, chopped cilantro, and sliced chile; blend mixture to coarse puree. Season sauce to taste with salt and pepper.
Overlap 6 tortillas in 13x9x2-inch oval or rectangular baking dish. Top tortillas with half of chicken strips and half of mozzarella strips. Pour 2 cups tomatillo sauce evenly over. Top with remaining tortillas, chicken strips, and mozzarella. Pour 1 1/2 cups tomatillo sauce over, then whipping cream. Sprinkle with salt and pepper. Bake until bubbling, about 25 minutes. Cool enchiladas 10 minutes. Serve with remaining tomatillo sauce.
Prep tip: Related to both the tomato and the gooseberry, tomatillos look like small green tomatoes with papery husks. They are tart and acidic with flavors of apple and lemon, and can be eated raw or cooked. Choose ones that are firm; make sure to remove the husk and rinse the fruit before using. You'll find tomatillos at some supermarkets and at Latin markets.

[FFC]

Oh that sounds yummy! One more thing I gotta try :happy: Thanks!