Healthy Fruit Dessert in Layers

You can put together a really healthy fruit dessert without loading up on calories and sugar.  I made this dessert one night for company.  My husband insisted I make a dessert not necessarily healthy when we have guests for dinner.  However, he knows me well enough that I am going to turn anything I make into the healthy eating category.  Fortunately for me I always have some organic plain Greek yogurt in the fridge along with a selection of fresh fruit.   I got really creative with this and just started making the dessert with no plan.  Actually most of my cooking is without a plan or recipe.

This delicious healthy dessert is easy as can be.

Here are the ingredients but you can change the fruit and omit the nuts if you wish. I use a round glass bowl 10” in diameter

Ingredients

2 cups of plain yogurt

1/4 cup of cocoa powder 

1/4 cup of xylitol (a healthy sweetener that supports healthy gums and helps regulate blood sugar)

1 tablespoon of honey

1 teaspoon of cinnamon powder

2 bananas 

1 cup of strawberries

1 peach

1 cup of chopped nuts (any will do)

Directions:

Mix the yogurt, cocoa powder and xylitol until smooth.  Taste it to see if you want to add more chocolate or xylitol.

Put a layer on the bottom of the glass bowl.

Blend the fruit in your blender  with one tablespoon of honey

Add half the fruit to the top of the yogurt

Add half the nuts on top of the fruit

Add another layer of yogurt

Add the rest of the fruit and nuts on top

Chill the mixture of at least two hours and serve to your guests or family.

You can get very creative with fruit and yogurt to create a healthy dessert.  I always have these ingredients in my house for emergency last minute desserts.  This recipe also makes a lovely light lunch.  For those of you on diets this is filling and very satisfying and low in calories.  The chocolate yogurt is very good. Sometimes I blend the cocoa powder and yogurt with the xylitol when my sweet tooth is in full gear.  

One of the biggest secrets to healthy eating is to keep unhealthy food out of your house.  Should you get a major craving for ice cream late in the evening,  the activity of getting in your car and heading out to the store make take your desire for ice cream.  At least it will put it off for another day.   For you lovers of dessert try different mixtures with fruit and yogurt. You will feel good that you are eating a healthy dessert and also there won’t be any of that old fashioned guilt attached.

Check out my new book on Amazon for more healthy recipes and ways to enjoy good health.   Feel Better Every Day

http://a.co/8Y7LHwq

My Favorite Easy Healthy Dinner Recipe

We eat a lot of chicken in our house.  There are several reasons why I like  chicken. It is healthful, inexpensive and there are so many easy cooking recipes for chicken.  When cooking chicken that takes a long time I prefer to use chicken thighs as they are always tender, flavorful and don't dry out. I cook the  thighs with the skin to keep the juices in and the seasonings intact. People have a choice to either eat the skin or not.  Actually if you use organic chickens the skin is very healthful.  I create  many favorite healthy entrees but this one is great for company.  I always make extra to insure we have another delicious meal and enjoy healthy eating. And it gives me a night off from cooking. 

Adding to our healthy eating I generally buy organic chickens but as long as the chickens are not fed antibiotics I will use regular chickens.  Generally on the package it will read that the chickens are natural and not fed with saline to pump them up.  Chickens are loaded with vitamins and minerals and are lower in fat and calories than red meat.  I have found that I can cook two dinners plus one lunch for as little as $7.00. 

Chicken Combo Healthy Entree

Ingredients:

8 chicken thighs or as many as you want to make.

2 Cups of sliced mushrooms

1 cup of chopped onions

1 cup of chopped canned artichoke hearts

1 cup of sliced black olives

Avocado or Grapeseed oil—-enough to brown the chicken and veggies 

1 cup of dry white wine

4 tablespoons each of oregano, basil, thyme, garlic powder,  paprika, lemon pepper spice

Salt to taste

Directions:

Blend all the dry spices in a bowl

Roll the chicken thighs in the mixture to cover

Heat the oil

Add the thighs and brown on each side

Remove the thighs and set aside

Add more oil to the pan

Brown all the veggies except the artichoke hearts and olives

Add the chicken back into the large pan and cook for about 45 minutes turning once

Add the wine, artichoke hearts and olives.

Simmer until ready to serve

Serve with brown rice and tossed green salad.

Not to get off the subject but since I got my rice cooker last year I love making rice. It always coms out perfect and I don’t have to watch it.  This is especially helpful living in high altitude.

This is an easy cooking recipe that guests will love and to boot you are giving your guests a healthy entree.  

This recipe freezes very well though I think it will disappear before heading for the freezer.  I don’t like the word left overs so getting around that I always tell people I cook for two nights. And very often whatever I make tastes better the second night.  As with all of my recipes you can adjust the seasonings and use water or chicken broth instead of wine.  For those of you are not a lover of mushrooms they can be eliminated.  I use a lot of seasonings when I cook but many people like a blander flavor but either way you can still enjoy healthy eating.

More recipes in my Feel Better Every Day  book.  http://a.co/8Y7LHwqy

Favorite and Healthy Snack Ideas

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Most of us love to snack in between meals especially when sitting at our desks or watching TV.  Snack is great as long as we follow some simple health snack recipes.   A favorite in our house is just eating plain fruit.  Fruit is best eaten alone and not with other foods especially with complete meals.  You get more health benefits  from the fruit which includes your digestive system.  

When my husband comes home from the grocery store (he does all the shopping as he thinks I spend too much money on impulse items), Frankly the jury is out on that one.  During the summer there is such an abundance of berries, melons and other fruit it is so easy to cut up and put in the fridge for healthy eating.  We can go through at least three melons, a pound of berries and other fruit in a week’s time. Fruit is one of the most healthful foods we can eat.

We both love peanut butter and almond butter.  I am in favor of using almond butter which we have every morning for breakfast.  Almond butter does not possess Omega 3 but is a big alkali food.  If you are purchasing a natural butter there will be an oil settlement at the top.   I pour  out the oil in a small bowl and add enough of each of these to get the spreadable consistency.

*cocoa powder

*cinnamon

*flaxseeds

*pumpkin seeds

*sesame seeds

*sunflower seeds.

Blend these additions into the oil and pour back into the jar. I use a long handled spoon to mix everything together.  If it is too thin  add more of one of these ingredients.  You are adding many vitamins, minerals, fiber and omega 3.

Along with a delicious spread of either peanut butter or almond butter you can scoop a little into cut up celery stalks for a delicious and nutritious healthful food.

I love cheese and it does have many health benefits.  However it is high in fat and calories so I try to limit eating cheese as much as I can.  This cheese recipe can be  saved in your arsenal of healthy snack recipes and yet elegant enough to serve to company.  I like to use fresh mozzarella cheese for this recipe.  This cheese is lower in fat and calories than other types of cheese.  And it is one of my favorite healthy appetizers.

Ingredients:

1 pound of fresh mozzarella cheese

1/3 cup of olive oil

3 Tablespoons of wine vinegar

1 teaspoon each of oregano, basil, thyme

salt and pepper to taste

Directions:

1. blend all ingredients not including the cheese
2. Cut the cheese on 1 inch squares
3. Gently add the cheese to the mixture and put in glass jar with lid
4. Chill for at least one day.
5. Drain any excess oil before serving

*Don’t be afraid to add more oil if necessary

It always seems easy enough to find healthy recipes for soups, salads and main courses but Appetizers and desserts require some experimenting.

Here is the link to my Book   Feel Better Every Day   Lots of good information on staying healthy as you age and tons of recipes

The Perfect Healthy Dinner for Two

This is one of my favorite easy dinner ideas for two.

I always try to cook in the healthiest way possible and make a mental note to be sure getting lots of vitamins, minerals and fiber.

Our dinner last night consisted of: 

1. A tossed healthy salad

2, Wild caught salmon filets

3. Brown rice

This simple salad recipe includes lettuce, tomatoes, sweet peppers, cucumber, radishes and a mixture of sunflower and pumpkin seeds. There is a lot of vitamin A and C in the salad and the seeds give you a huge does of magnesium.

Here is a heart healthy salad dressing that I make from scratch.  I always have a bottle in the fridge.  I change the spices and herbs for different tastes.

Here is an easy recipe  for an simple salad dressing

1/2  cup of olive oil

1/4 cup of cider vinegar or lemon juice

2 tablespoons of water

t tablespoon each of oregano, basil, tarragon and garlic powder

salt and pepper to taste

Mix everything in a bowl and pour into a bottle with lid. 

 The main course was wild caught salmon.

I made a marinade of the following ingredients:

2 tablespoons of olive oil

Juice of 1/2 lemon

garlic powder

black pepper

turmeric

oregano

I poured this mixture over the salmon filets and turned them over a few times.

I put the filets in the fridge for about an hour

I put the rice and water in the rice cooker adding the following: 

1 tablespoon each  of ginger, cinnamon, fennel seeds, curry powder

2 tablespoons of sesame seed oil

I love my rice cooker.  Living in high altitude sometimes the rice  does not cook properly without this cooker.  And to boot I am free to do other things.  

We also try to have fish at least twice a week minimum.  There is a ton of  Omega 3  in salmon and it is so delicious.  I also keep  several cans of wild caught salmon in the pantry for a quick lunch.  If you eat fresh foods including a lot of produce you are on the right track for continued healthy eating.  I do not like to spend a lot of time in the kitchen, and you really do not have to  for completely delicious and healthy meals. Finding easy dinner ideas for two is no problem.  However, we love the left overs if there ever are any.

Healthy eating is a way of life for us.  I feel if I cook healthful food this equals healthy eating. We do have a splurge once in a while.  Sometimes I hear mocha almond fudge ice cream calling me.  Thankfully it only calls about twice a year.

Yummy Baked Almonds

My Favorite Healthy Snack—Baked Almonds 

Making healthy snacks recipes  can be a real challenge.  It does seem like most snacks bought and homemade often have way too much sugar or salt as part of the recipe.  I buy a lot of raw nuts, and while they are tasty enough I love to add some flavor and crunchiness.  With this  healthy recipe I have experimented with other nuts such as walnuts, pecans and cashews.  Each one of these nuts offer many vitamins and minerals.   In fact to keep up your healthy eating having a handful of nuts everyday raise your vitamin intake and of course taste yummy.  Just make sure not to indulge in nuts that have been processed with additives and way too much salt.

Almonds are a true alkali food and are only lacking in  Omega 3 oil.  The nuts are full of magnesium, which is one of the most important minerals you can eat.   I  spend a lot of time online for new recipes to create healthy snacks,

Here is one of my most favorite recipes for healthy snacks.  I usually make up a big batch and put the nuts in closed containers in the pantry.  I have to admit I dig in frequently for a few nuts, and am amazed what a great pick me up they are for afternoon slumps. This recipe can be a little tricky balancing the amount of oil you need to cover the nuts without too much excess. You will have to experiment with this.

I usually start with about a pound and a half of almonds.

Spicy and Yummy Baked Almonds

Ingredients:

Raw Almonds

Approx. 1/4 cup of either avocado or grapeseed oil.  Sesame seed oil will work as well.  These oils have a high smoking point.

1 tablespoon each of garlic powder, Himalayan salt, lemon pepper spice, curry powder

Directions:

1.Blend the oil with the spices

2. Put the nuts in a bowl

3.  Add the oil slowly and keep stirring the nuts until well covered without excess oil

4. Arrange the nuts on a large cookie sheet — try to make them as flat as possible

5. Preheat the oven to 350.

6. Bake the nuts approximately 15 minutes until brown (Not burned).  I have done that before.

7. Turn off the oven and allow the nuts to dry out for about 15 to 20 minutes

8.Cool the nuts (try a few) and put in containers for the pantry

*There are many other spices you can add: oregano, seasoned salt, parmesan cheese, cumin,

  tarragon.  Experiment with whatever you like.  However, it is best to use powdered spices.

This healthy snack recipe can be used on a weight loss diet.  The nuts add to healthy eating and are very filling.  I have found that if I have a handful of these nuts I am full for a long time

For more healthy recipes check out the recipe chapter 3 fir snacks   in my new book  Feel Better Every day

Easy Cooking Recipes--Soup

I think I can safely say that most of us really like easy cooking recipes.  We want to get the best tasting and healthful food by spending as little time as possible on meals.  This is especially true with our very busy lives today.  I personally never serve leftovers—however I usually make enough of any recipe that I can  for two meals.  I often make up my own recipes so I know they are part of our healthy eating regime.  

I have created the perfect healthy lunch by making soup.  I only have to cook this once a week.  My fridge and freezer are generally filled with several containers of homemade soup.  When we are home for lunch I defrost a container (which is enough soup for two).  I warm up the soup and we have lunch.  Most of my soups contain many veggies and usually black or white beams or lentils.  The soup  enforces our healthy eating for the day in case we go out or have a splurge.  All of my soups are part of my easy cooking plan.  I always include veggies and spices that are high in vitamins, minerals and fiber.  I am a big proponent  of making sure we get a heavy dose of magnesium everyday.   When I go out for lunch and my husband is home I know he is eating a healthy meal.

My favorite soup and his too is whenI use up whatever veggies are left in the fridge.   I always have containers of cooked fresh beans in the freezer so the soup takes only about an hour to cook.  I defrost the beans so they are ready to use. My husband always seems happy to have a bowl of soup for lunch which is great for me.  The extra benefit of making soup is that is very inexpensive as well as being a healthy lunch.

Grab Bag Soup

1 gallon of water or mixture of chicken or beef broth

2 cups each of chopped onion, celery, carrots, spinach, zucchini 

 (also acceptable are left over radishes. green onions, broccoli, cauliflower and tomatoes)

3 cups of either black or white beans 

1/4 cup of cider vinegar (replaces adding a lot of salt)

4 tablespoons each  basil, oregano, thyme, garlic powder, lemon pepper spice, 

1/4 cup of olive oil or avocado oil

salt and pepper to your taste

Directions:

1. Put water and oil in a large soup pot
2. Add all vegetables and spices and cook on high temperature for 30 minutes
3. Add the beans and cook for another 30 minutes
4. Salt and pepper to taste

  

Allow the soup to cool and put in plastic or glass containers and freeze until you use the soup.

For more delicious soup recipes check out chapter 3 in my book  Feel Better Every Day.

HEALTHY SALAD RECIPES

Many people especially those on one diet or another opt for salads to keep their calorie count controlled.  And the excitement when a salad bar is featured in a restaurant often has the dieter ecstatic.  The good news here is that you can make very healthy choices at a salad bar or pick things that have more calories than eating a sandwich with french fries.  Not to mention the dressings which are not only laden with sugar, fat and salt but are loaded with empty calories.  You can cut a lot of calories along by add a healthy salad dressing to your salad.  At most salad bars there are bottles of oil and vinegar.  Pour a little oil, some vinegar and add a little salt and pepper and your salad will taste wonderful.  And best to stay away from "low calorie" blended dressings as the substitutes for fat are often sugar and unknown additives.

Eating at home is always a healthier eating choice as you know exactly what goes into your food. And you can create many healthy salad recipes that you can enjoy for lunch or dinner.  The goal is to create healthy food for healthy eating.

I have  a basic healthy salad dressing that I use with almost every salad I create.
Ingredients
1/2 cup of olive or avocado oil
1/4 cup of lemon juice or cider vinegar
3 tablespoons of water

I blend this mixture together before adding different spices.  When I feel in an Italian  mood I add a tablespoon each of Oregano, Basil and Thyme.  I will add salt and pepper to taste.  This healthy salad dressing adds just enough flavor for any vegetables of your choice.  I may also add a few tablespoons of dry parmesan cheese to thicken and give  the dressing extra flavor.  What is so great about this healthy salad dressing is that you can add any favorite spices and herbs you desire.

I try to get several servings of healthy vegetables in  most salads I make, covering the wide range of necessary vitamins and minerals.

Here is a salad that is one of my favorite healthy salad recipes for lunch especially during the summer when it is really hot.

Broccoli Garden Salad  (this will make 4 generous servings)

1 cup of fresh broccoli chopped in small pieces
1 cup of fresh cauliflower chopped in small pieces
1 cup of sliced cucumber (peeled)
1 cup of thinly sliced carrots
1 cup of chopped black olives
3 cups of chopped fresh spinach
1 cup of thinly sliced celery
1 cup of crumbled feta cheese
1 cup of either pumpkin seeds of sunflower seeds
Basic blend salad dressing (above) add 1 tablespoon each of cumin, curry powder, garlic powder, oregano and salt and pepper to taste
Blend all the veggies in a bowl and pour the salad dressing over and mix.
Add the seeds just before serving.
Chill in the fridge for at least one hour.

Having a salad with all this healthful food just adds to healthy eating.  Just knowing you are nourishing your body is wonderful.

I write extensively about healthy salads in chapter 3 of my book  Feel Better Everyday.

Dehydration and What It Means

When we are young we just drink water or some beverage when we are thirsty.  Thirst is the symptom to drink.  However, when you age thirst is not enough to start jugging down the water.  Water has to become a daily  habit to avoiding dehydration.

I personally thought that with all the produce I consume I wouldn't need to worry about drinking water to prevent dehydration.  Well I was very wrong.  One day after a motorcycle ride with my husband and lunch out with a group I started having stomach pains.  I just thought it was a disagreement with the food I had for lunch.  Fortunately I made it home before all the horrific symptoms of dehydration set in.  I was extremely  dizzy and spent a lot of time in the bathroom.  My husband immediately took me to the Emergency room where I was hydrated intravenously.  I promised myself to get into a strict drinking of water routine.  However, I didn't take this seriously enough and had two more attacks.  There are three stages of dehydration which include mild, moderate and severe.   You may be lucky to have a few mild symptoms such as feeling tired, slightly nauseous and a bit dizzy.  Start drinking water immediately and if you have a gatorade water product on hand this will also help a great deal.

I began my regime of drinking gatorade and water combined.  I started to feel better and to this day I get at least  1.5 quarts of water today with a small amount of gatorade.  As we age we have to think of dehydration  prevention as the body does become less forgiving.  When you live in warm weather your need for water increases so start drinking water today if it has not been on your agenda.

For those of you who truly dislike water try adding the juice of a lemon plus a teaspoon of xylitol or stevia and make a lemonade drink.  Carry your water around the house and always have a bottle in the car so there are no excuses for not drinking enough water. The good news is that dehydration is preventable.  And it goes without saying that if you are physically active you need to replace your water loss and keep your electrolytes in balance.

Amazon Books: Feel Better Every Day for more information and recipes and great ideas