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Healthy Recipes
How To Get More Nutrition ...
These Delicious Ways

These healthy recipes will please even the most discriminating palate. Anyone who thinks that healthy food doesn't taste good hasn't tasted these dishes. If you're trying to get your family to eat healthier food, sneak in some of these healthy recipes and they'll never know the difference. Healthy eating can be delightfully delicious. Taste these recipes and see for yourself!

The healthy recipes on this page are primarily main dishes. You will find some delectably delicious healthy salads and healthy desserts by clicking on the highlighted links.

Healthy Main Dishes


Black Bean Ratatouille

4 cloves chopped garlic
1 large yellow onion, sliced
¼ cup filtered water
1 medium eggplant, quartered and sliced
2 medium zucchini, sliced
1 bell pepper, sliced and cut in 1" strips
½ cup chopped cilantro
1 14 ounce can of ground or chopped tomatoes
1 15 ounce can of black beans, drained
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. Celtic Sea Salt
cayenne pepper to taste (optional)

In a large skillet, saute the onion and garlic in the water for 3 minutes.

Add the remaining ingredients except for the cilantro and cayenne pepper. Simmer for 15 minutes, covered, stirring occasionally.

Add the cilantro and simmer for an additional 5-10 minutes. Add the cayenne pepper, if desired, before serving.

Serve over millet, brown rice or whole grain pasta.


Basmati and Wild Rice Pilaf With Beans

1 cup uncooked organic brown Basmati rice
½ cup uncooked organic wild rice
3 Tbsp. coconut oil, extra virgin olive oil or ¼ cup water
½ cup frozen peas
½ cup frozen corn
½ cup red bell pepper, chopped
½ cup onion, chopped
½ cup broccoli florets
½ cup cauliflower florets
2 cloves garlic, minced
15 ounce can of organic black beans
½ tsp. dried marjoram
½ tsp. dried thyme
½ tsp. ground cumin
½ - 1 tsp. Celtic Sea Salt (to taste)
2 tsp. rice vinegar (unseasoned and unflavored) or fresh lemon juice
½ cup raw cashew pieces

Rinse the rice and place Basmati and wild rice together in a covered saucepan with 4 cups of filtered water. Bring to a boil, then simmer 30 - 40 minutes until all the water is absorbed.

When the rice is within 5 minutes of being done, heat the olive oil or water in a large skillet. Add all the remaining ingredients and saute for 5 minutes. Then mix in the cooked rice and cook over very low heat, covered, for 10 minutes.

Serve as a main course with a large salad.


Rice, Beans & Veggies

1 cup raw brown rice
2 ½ cups water
1 cup broccoli florets
1 cup cauliflower florets
½ cup red bell pepper
¾ cup onion, coarsely chopped
¼ head of red cabbage, cut in ½" cubes
1 cup green beans, cut in 1' pieces
1 cup frozen corn
2 cloves garlic, minced
1 15 ounce can organic red beans, drained
2T coconut oil, extra virgin olive oil or ¼ cup water
¼ tsp. whole cumin seed
½ tsp. ground coriander
½ tsp. turmeric
¾ tsp. Celtic Sea Salt , or to taste
¼ tsp. Cayenne pepper (optional)

Cook the brown rice in 2-2 ½ cups of water, over medium heat, until tender and all the water is absorbed while you are preparing the vegetables, about take 35-45 minutes.

In a large, covered skillet, heat 2 T olive oil or ¼ cup water. Sauté all of the fresh vegetables and the seasonings, except for the cayenne, for 5 minutes. Add the red beans and cooked rice and simmer covered over low heat for 10 minutes. Do not overcook the vegetables. Add cayenne, then serve.


Chicken & Veggies

½ cup red bell pepper
½ cup green bell pepper
1 cup onion, thinly sliced and cut in quarters
1 cup asparagus, cut in 1" pieces
1 cup red cabbage cut in ½" chunks
1 cup broccoli florets and thinly sliced stems
1 pound white or dark meat chicken cut in 1" cubes
2 cloves garlic, minced
1 sheet Nori seaweed cut in ½" x ¼" bits
½ cup cilantro, chopped

Braise chicken in water or broth until tender. Sauté remaining ingredients in ¼ cup chicken broth or hot water for 2 minutes. Add chicken. Cover and simmer over low heat for 5 minutes more or until the vegetables are crisp tender. Season with one or a combination of the following:
Celtic Sea Salt and cayenne pepper, or
Fresh salsa, or
Extra virgin olive oil and raw, unfiltered apple cider vinegar, or
Lemon or lime juice, or
A Tasty Bite sauce or your favorite healthy sauce, or
Your favorite herbs and spices
Be creative

Serve over brown rice or brown rice penne pasta.


Blueberry Pancakes

½ cup freshly ground brown rice flour sifted
1 cup freshly ground buckwheat flour, sifted
½ cup yellow or blue cornmeal, finely ground
1 Tbsp. aluminum-free baking powder
½ tsp. Celtic Sea Salt
2 cups Rice Dream
½ large ripe banana, pureed
½ cup fresh or frozen blueberries
2 Tbsp. expeller pressed safflower oil
3 Tbsp. pure maple syrup
Coconut oil or extra-virgin olive oil for frying

Combine sifted brown rice and buckwheat flours, cornmeal, baking powder and sea salt in a large bowl.

In a separate bowl, mix together the pureed banana, Rice Dream, blueberries, oil and maple syrup. Stir into the dry ingredients.

Let sit for 10 minutes.

Spoon onto a heated oiled skillet. Flip after bubbles have formed on pancakes. Cook till lightly brown.

These are delicious without anything on them, or you may want to use a small amount of coconut butter or fruit conserves.

Order the "Essential Cuising - Healthy Cooking Classes" 6 DVD set from www.foodmatters.tv today

Cook Books with Healthy Recipes

Nourishing Traditions by Sally Fallon
This book "offers modern families a fascinating guide to wise food choices and proper preparation techniques. Sally Fallon unites the wisdom of the ancients with the latest independent and accurate scientific research in over 700 delicious recipes that will please both exacting gourmets and busy parents." It contains nutrition information and recipes, valuable to both non-vegetarians and vegetarians.

Ayurvedic Cooking for Westerners by Amadea Morningstar
This is an excellent cookbook, even if you're not interested in Ayurveda. My favorite main dish recipe in this book is the paella. It is mildly seasoned with very delicate flavors. This book is not a vegan cookbook, but there are plenty of recipes that are vegan or can be substituted to make them vegan if you choose. Even non vegetarians will enjoy the healthy recipes in this book.

Vegetariana by Nava Atlas
This is probably the book I use the most. It seems to have more vegan recipes than most other vegetarian recipe books that I've tried, including some tasty ethnic ones. It's also entertaining with its interesting and historical vegetarian lore.

Friendly Foods by Ron Pickarski
This is a good starting book for healthy cooking. There are explanations of terms and ingredients for those unfamiliar with some of the uncommon ingredients used in this book. Some of the recipes take a bit of time to prepare, but are well worth it.

FOODS THAT HEAL by Bernard Jensen
This book contains a wealth of information about healthy foods, including the nutrients contained in and the therapeutic value of most of the fruits and vegetables. The last 85 pages of the book is a collection of tasty, healthy recipes.




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