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Healthy Eating
Healthy eating involves maintaining a balance of proteins, fats and carbohydrates. With that you want to make sure you consume lots of water, vitamins and minerals. The amount of protein the body takes in is completely dependent on what the person does for physical activity. The more intense or longer the duration of activity, the more fuel, or protein the body needs. If not fueled properly the body cannibalizes muscle proteins, thus making you weaker. The body uses proteins to rebuild the muscle you damage during activity. A maximum protein intake for the human body is 1 gram pf protein per pound of body weight. There is only one exception to this rule, and that is if you are an endurance athlete. Granted, most teenagers are sedentary individuals, the ratio of fat to carbohydrates should be 60/40. 60% should be carb calories and 40% should be calories from fat. Try the recipes below, they have a good ratio of carbohydrates, protiens, and fats.
| Healthy Quick Recipes Honey Chicken INGREDIENTS 1 clove garlic, minced
1 cup chicken broth
1 Tbs Worcestershire sauce
1/4 cup oil - divided
2 Tbs lemon juice
4 skinless, boneless chicken breasts
1/2 cup flour
salt and pepper to taste
1/4 cup honey
Combine the garlic, broth, Worcestershire sauce, 1 Tbs of the oil, and lemon juice and marinate the chicken for at least 15 minutes, preferably a bit longer and up to 1 day.
Heat the remaining oil or a mixture of oil and butter in a large skillet. Mix together the flour, salt and pepper in a shallow pie pan or something similar. Take the chicken from the marinade (but save the marinade!) and dredge it in the flour mix. Saute the chicken in the oil/butter mix until browned on all sides, about 8-10 minutes.
Mix the honey in with the marinade. Pour this over the chicken, cover, and simmer 20-25 minutes, until the chicken is done. Enjoy! SALT FISH AND ACKEE (SALTED CODFISH)
INGREDIENTS
2 cans ackee
1/2 lb. salt fish
1/4 c. salad oil or melted butter
1/4 oz. ground black pepper
6 strips bacon, fried crisp
3 stalks leeks or scallion
4 med. tomatoes, diced fine
3 med. onions, chopped fine
Wash the salt fish and then place in a saucepan with sufficient cold water to cover generously and boil for about 15 minutes, or until fish is tender. Pour off water and remove all skin and bones from fish and flake with a fork, after which set aside in the dish in which you are going to serve same. Keep warm.
Open cans of ackee and drain off liquid. Set the ackees in a colander or strainer, over hot water to warm.
In a frying pan, place the salad oil or melted butter and with this, fry the diced scallion, tomatoes, onions and pepper for about 4 minutes over medium heat.
Now pour a small amount of the fried seasoning over the flaked salt fish in the dish, turning it over with a fork. Add the ackees to the fish as a topping. Pour the rest of the fried seasoning over the ackees. Serve hot. This dish may be set in a moderate oven to keep warm until ready to serve, but cover with foil before doing so.
Garnish dish with parsley, radish roses or rings of sweet peppers, black pepper, and fried beef bacon (optional).
Japanese Curry Rice INGREDIENTS Curry ingredients, make ahead of time
1 tbsp curry powder
2 onion
2 tbsps flour
3 cups water
2 cubes soup bouillon
1 tsp grated fresh ginger
1 tsp grated garlic
1/2 tsp garam masala
2 tbsps butter Rice ingredients
4 cups steamed Japanese rice
1 onion
2 potatoes
2 carrot
1/4 lb Japanese curry roux 3 1/2 cups water
1/2 lb pork
Cut potatoes, carrots, and pork into bite-sized pieces. Slice onions. Heat a deep pan and saute the pork. Add onion, potatoes, and carrots in the pan and saute together. Add water in the pan and bring to a boil Turn the heat down to low and cook for 40-50 min. Add curry roux in the pan and simmer for 10 min. Serve the curry over the rice and enjoy!
Bronco Burgers INGREDIENTS
5 fresh jalapeno peppers
4 pounds ground beef
salt and pepper to taste
1 egg
1/4 cup steak sauce, (e.g. Heinz 57)
1/4 cup minced white onion
1 teaspoon hot pepper sauce (e.g. Tabasco™)
1 pinch dried oregano
1 tablespoon Worcestershire sauce
1 teaspoon garlic salt
1/4 cup crushed Fritos® corn chips
8 large potato hamburger buns
8 slices pepperjack cheese
Preheat a grill for high heat. When the grill is hot, roast the jalapeno peppers until blackened on all sides. Place in a plastic bag to sweat and loosen the blackened skin. Rub the skin off, then seed if desired, and chop.
In a large bowl, use your hands to mix together the ground beef, salt, pepper, egg, steak sauce, onion, hot pepper sauce, oregano, Worcestershire sauce, garlic salt and Fritos®. Divide into 8 balls, and flatten into patties.
Grill patties for 10 to 15 minutes, turning once, or until well done. I always drink one beer, then flip, drink another beer, then remove from the grill and place on buns. Top each one with a slice of pepperjack cheese and pig out!
JOLLY JUMBUCK IN A TUCKERBAG
INGREDIENTS 1 pound lamb rack
1/4 cup chopped onion
1/2 teaspoon dried mint leaves or 2 leaves fresh mint
1/2 teaspoon dried rosemary or 1 sprig fresh
1/2 teaspoon dried parsley or 1 sprig fresh
1 egg
1/2 cup bread crumbs
1/2 teaspoon Worcestershire sauce
Salt
Freshly ground pepper -- to taste
2 tablespoons veg. oil
1 pkg. frozen puff pastry -- thawed
1 egg yolk
1 tablespoon milk
Trim fat from lamb and cut meat into cubes. Chop meat with onion and herbs in food processor. Add egg, bread crumbs, Worcestershire sauce, salt and
pepper. Mix together. Form lamb into 4 patties. Put oil in frying pan and when hot, sear patties on both sides. Do not cook through. Cool patties on paper towels and allow to stand in refrigerator until cool to the touch. Roll thawed pastry dough to 1/8" thick. Cut pastry into 4 circles approximately 8" in diameter. Place a cleaned rack bone into top of each patty and place patties in center of puff pastry circles. Draw up sides of pastry circles around bones. Cut a small space into top of “bags” for steam to vent. Tie the top of each “bag” with a piece of cooked spaghetti. Place pastry bags on lightly greased cake racks over a baking sheet. Make an egg wash using 1 egg yolk and 1 T. milk. Brush mixture on bags. Bake in 450F oven for 10 to 15 minutes. Serve immediately on warmed plate with mixed vegetables.
Serves 4.
Dublin Coddle 1lb english sausages
8oz streaky bacon
1 cup stock or water
6 medium potatoes
2 medium onions
salt and pepper
Cut the bacon into 1in squares. Bring the stock to a boil in a medium saucepan which has a well-fitting lid, add the sausages and the bacon and simmer for about 5 minutes. Remove the sausages and bacon and save the liquid. Cut each sausage into four or five pieces. Peel the potatoes and cut into thick slices. Skin the onions and slice them. Assemble a layer of potatoes in the saucepan, followed by a layer of onions and then half the sausages and bacon. Repeat the process once more and then finish off with a layer of potatoes. Pour the reserved stock over and season lightly to taste. Cover and simmer gently for about an hour. Adjust the seasoning and serve piping hot.
| French Dip Sandwiches INGREDIENTS 1 rump roast
1/2 cup soy sauce
1 tsp beef bouillon (or 1 cube)
1 bay leaf
1 tsp dried thyme
1 tsp garlic powder Combine all this in a slow cooker and then add enough water to mostly cover the meat. I started with hot water this time, because I started it cooking a little later than I'd planned on. In my new slow cooker, which cooks hotter than the old ones, I started this at 1pm on low and it was done by 6:30. The water was pretty much at a simmer nearly the whole time. If you have an older slow cooker, I'd do 10 hours on low or 5-6 hours on high. Get some good rolls for the sandwiches. Take the meat out and slice it as thinly as possible, then layer on the bread. Serve with the sauce and dip the sandwich as you eat. Spaghetti cabonara INGREDIENTS
1/4 pound mild Italian sausages
1/4 pound thinly sliced Prosciutto or cooked ham
4 tablespoons butter
1/2 cup chopped fresh parsley
3 eggs, well beaten
1/2 cup grated Parmesan cheese Freshly ground black pepper (to taste)
1/2 pound spaghetti salted water Additional grated Parmesan cheese
Remove casings from sausages and crumble meat. Finely chop Prosciutto. In a wide frying pan over medium-low heat, melt 2 tablespoons of the butter. Add sausage and half the Prosciutto to pan and cook, stirring until sausage is lightly browned and Prosciutto is curled (about 10 minutes). Stir in remaining ingredients. If you wish to complete the preparation at the table, have ready in separate containers the remaining 2 tablespoons butter, parsley, eggs, the 1/2 cup Parmesan cheese and the pepper.
Cook spaghetti in a large kettle of boiling salted water according to package directions until al dente. Drain well and add to hot meat mixture. At the table (if you wish), add butter and parsley to spaghetti mixture. Mix quickly to blend. At once, pour in eggs and quickly lift and mix spaghetti to coat well with egg.
Sprinkle in the 1/2 cup cheese and a dash of pepper; mix again. Serve with additional Parmesan cheese.
Ground Beef Carbonara Sauce: Follow directions for Carbonara Sauce (preceding), but omit sausage and Prosciutto. Instead brown 1/2 to 3/4 pound ground lean beef (crumbled) with 1/4 teaspoon fennel seeds (coarsely crushed), 1 small onion (finely chopped) and 1 clove garlic (minced or pressed). Continue to cook until onion is soft. Beat eggs with 1/4 teaspoon salt.
This recipe for Spaghetti Carbonara serves 4
Paella
INGREDIENTS 6 c. (1 1/2 mil.) water
4 chicken breasts
1 cube of soup bouillon
3 1/2 c. white med. grain rice
1 Polish smoked sausage, cut in cubes
1 can (16 oz.) Goya green pigeon peas
2 envelopes of Goya Sazon seasoning
1 can Goya Paella mix
1 can (4 oz.) Goya octopus in olive oil
Place water, chicken, and soup bouillon in 4 quart pressure cooker and pressure cook for 30 minutes. Cool down pressure cooker, remove lid and take out the chicken, but keep broth. Add the Sazon seasoning, rice, pigeon peas, paella mix and the cubes of Polish sausage to the broth inside the pressure cooker. Mix or gently stir for 15 seconds to blend ingredients.
Place pressure cooker on stove, medium heat and loosely cover with a lid (do not pressure cook; use regular pot lid or aluminum foil. Cook at medium heat for 20 to 30 minutes or until rice is done. (Paella is best served moist, not dry!)
Debone the chicken breasts and cut into small strips or chunks; discard olive oil from the octopus can and mix chicken and octopus into the cooked rice mix (do this very gently, and don't stir rice more than three ties or it will become pasty).
Tapenade INGREDIENTS 1 clove garlic, chopped
1-3/4 cups whole, pitted olives (kalamata, black, green; use your favorite)
1 anchovy fillet, rinsed
2 Tbsp. capers
1 tsp. chpped fresh thyme OR 1/4 tsp. dried thyme leaves
3 Tbsp. lemon juice
6 Tbsp. olive oil
1/8 tsp. white pepper
Combine garlic, olives, anchovies, capers, thyme, rosemary and lemon juice in an electric blender or bowl of a food processor. Slowly add the olive oil into the mixture while blending or processing. Blend until a paste is formed. Add pepper and stir.
Store the spread in the refrigerator, well covered. You can also make this recipe by using a mortar and pestle, or by chopping all ingredients together until very fine. The texture can be as smooth or as chunky as you like. Serve with crackers or crusty french bread. It can also be a sandwich spread; use with roast beef and hoagie buns for a rich sandwich.
Oluwombo INGREDIENTS cooking oil
Beef, Chicken, Goat, or Pork (any one or two or more in combination), cut into serving-sized pieces
Peanuts (roasted, shells and skins removed) or Peanut butter (natural, unsweetened), about a half-cup per serving (optional)
Onion, chopped (half an Onion per serving)
Tomatoes, peeled if desired, chopped (one tomato per serving)
Tomato paste (one tablespoon per serving)
one Chicken or Beef bouillon cube (optional)
salt (to taste)
black pepper (to taste)
banana leaves (one per serving)
Mushrooms, cleaned (optional)
Smoked fish or meat (optional)
Plantains (one per serving)
In a hot, lightly-oiled skillet or on a hot outdoor grill, briefly cook meat until it is browned but not done. Remove from heat and set aside.
If you are using peanuts:
Crush or grind the peanuts with a potato-masher, rolling pin or with a mortar and pestle. Heat a spoonful of oil in a saucepan. Add the Onion and cook for a minute. Then add the tomatoes, tomato paste, bouillon cube, salt, pepper (or other spices) and crushed peanuts or Peanut butter. If necessary, add water to make a smooth sauce. Cook briefly until it is heated completely. Briefly heat the banana leaves over the grill or in a hot oven. (Heating the banana leaves makes them more flexible.) Remove some of the fibers from the central rib of the each leaf -- these will be used to tie the leaf-packets closed (or use kitchen string). Place a portion of meat and some of the tomato-Onion sauce (and Mushrooms and smoked meat or fish, if desired) in the center of a leaf. Fold the leaf in from the sides, drawing all the sides together, being careful not to break the leaf. Tie tightly closed at the top. Cut off any extra leaf above the tie. Repeat until all the leaves have been filled. Use any extra leaf to double wrap the packets. Place a wire rack (or similar) in the bottom of a large dutch oven or similar cooking pot. Add water to fill the pot up to the bottom of the rack. Place the banana-leaf packets on the rack. Cover and bring to a boil on the stove (or better yet) over the grill or an open fire. Steam the packets for an hour or longer. Add water to the cooking pot as necessary to prevent it from becoming dry.
To serve: Remove the plantains from their packets and lightly mash with a fork. Top with the meat and sauce. This can be done before serving, at the table, or each diner can be provided with a both a plantain packet and a meat packet.
source of information cooks.com and wikipedia.com |
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