Hey everyone, Happy Motivational Monday & welcome to the official JUNGLE FITNESS Orange County Personal Trainer Blog! Today, we’re discussing Healthy Recipe Tips, to make your favorite recipes healthier. Just imagine, all the food you love so much, made into something healthier to eat.
Some basic tips for making your favorite recipes healthier include:
- 1. Decrease the meat and increase the vegetables called for in stews and casseroles.
- 2. Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
- 3. Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.Cook with less fat by using non-stick skillets.
- 4. Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
- 5. Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
- 6. Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
- 7. Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
- 8. In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soy milk. Also use low-fat cream cheese, yogurt, and mayo.
- 9. Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cut-back and then use less and less over time; you’ll hardly notice the difference.
- 10. You can also use fat substitutes like prune purees and applesauce in baked goods.
- 11. Use fresh-frozen fruit without added sugar if fresh is unavailable.
- 12. Cut the sugar called for in most recipes by 1/3 to 1/2.
- 13. Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content
- 14. Try salsa on a baked potato or salad rather than high-fat dressing or butter.
Breakfast recipe ideas
Apple Cinnamon Oatmeal – whole grains with fresh fruit are a great way to start off the day. Grains give lasting energy and pack a great fiber punch. You can also use a left over grain from another meal and simply heat it up with a little more liquid, some cinnamon and apple slices. Click here for recipe
Veggie Scramble or Omelet – eggs are filled with energizing protein and make a great healthy breakfast, especially when served with healthy tasty veggies.
Oat Pancakes – this version of an American favorite has lots of flavor (as well as more fiber) and is lighter on the tummy. Cook these once and have enough for multiple meals.
Fritters/Pancakes – breakfast doesn’t always have to be the same thing. Experiment a little! Fritters are extremely variable and make a great breakfast option. Try using a left over grain such as quinoa or millet with some added flour, egg and liquid. Or use veggies such as zucchini, spaghetti squash, or sweet potatoes. Add different herbs or spices to make meals savory or sweet. Two recipes are Polenta Fritters and Spaghetti Squash Potato Pancakes.
Nut Butter Banana Toast – this simple breakfast gives you a nutritious mixture of whole grains, protein and fruit, plus it tastes great. Simply spread a whole grain toast with your favorite nut butter and cut slices of banana on top.
Lunch recipe ideas
BYOS – Build Your Own Sandwich. Most work places have refrigerators, so bring some lean lunchmeat, some lettuce, tomato, cucumber or other veggie toppings you enjoy and a loaf of hearty whole wheat bread to make your own sandwiches for lunch. Save time, money, and your health. Spice it up with different condiments like mustard, hummus or pickles.
Veggie Deluxe Sandwich – This sandwich is filled with nutrients and is also quite filling. The hummus provides protein. The avocado is a healthy fat. Plus it’s versatile so you can mix it up by using different condiments, veggies, or flavors of hummus.
Grilled Chicken & Artichoke Salad – packed with flavor (as well as fiber and nutrients) this salad is an energizing lunch.
Whole Grain Salad – Any cooked grain will work for this twist on a salad. Yes, whole grains taste great cold!
Potato Lentil Soup with Greens – this soup is quick and easy to make. The lentils have lots of nutrients, fiber, complex carbohydrates, and folic acid. The greens offer a rich source of vitamins and minerals.
Some time saving tips for cooking quick healthy meals.
If you do not have time to cook a meal that is healthy, and are forced to buy fast food meals or junk food. THINK AGAIN! Here are a few ways to save time to cook a healthy meal for you and your family. 
- Cook simple. Steam or sauté some veggies. Bake a sweet potato. Grill some fish or chicken. Simple cooking is a great way to keep things easy and quick. To make the food more interesting, you can add condiments, spices, and/or dressings to your food when you eat it. Individuals with different preferences can spice up their food in their own unique way. This is great for families.
- Prepare food ahead of time. This will allow you to have easy access to items that you can add to your meals. Chop veggies ahead and store them in containers in the fridge. Hard-boil some eggs for breakfast. Package meal sized portions to grab and take with you for lunch.
- Cook more than you need for one meal. It’s great to have leftovers that can be used for a quick and easy lunch or dinner the next day. Also, when making things like whole grains, cook at least double the amount you need and store it in the fridge to use with other meals.
- Use a timer. Many things don’t take a lot of preparation time, but need longer to cook. Using a timer allows you to prepare food in a short period of time and then do other things as they cook. For example, it doesn’t take long to wash some root veggies and put them in the oven, or measure, rinse, and throw rice into a pot to cook.
- Invest in kitchen tools. There are many tools that make cooking easier and time saving for you. A few are: rice cooker, crock-pot (slow cooker), immersion blender, and food processor. Some of these devices save you time by cook while you do other things (rice cooker & crock-pot). Others make it easier and quicker to make things like soups, smoothies, and hummus. These items are often easy to find at garage sales or second hand stores.
Some basic tips for saving money when preparing healthy food:
Eating health doesn’t always have to be expensive; 1 extra dollar for substitutions will save you money in the long run for your health. Here are a few ways to eat healthy while saving money!
- Substitute veggie protein for the meat protein in some of your meals, especially if you tend to eat meat at most meals. Legumes, especially when bought in their dry form, cost a lot less than meat.
- Find a large farmer’s market where local veggies are sold. Often you can find amazing deals on very fresh produce. In addition, if you go towards to end of the market, venders often sell what’s left at even more reduced prices.
- Buy in bulk. Find a grocery store that sells grains, legumes, nuts, seeds and other items in bulk. Store the items in glass jars to keep them fresh.
- Make you own version of items such as salad dressing or smoothies. They will be much healthier if you make your own and they are very easy. Easy salad dressing: olive oil, vinegar, mustard, herbs, and a little salt & pepper. Smoothie: ½ banana, 6 strawberries, handful of blueberries, liquid of choice (i.e. splash of juice and low fat milk) and blend until smooth.
- Pack a lunch. Bring leftovers or purchase ingredients to make your own lunch. Say you spend $10 each workday on lunch, that’s $200 per month. Sandwich fixings for a week’s worth of lunches wouldn’t be more than $20 per week, which is $80 per month, saving you $120.
(quoted from: helpguide.org)
I hope these recipes help you eat healthier and at a more affordable rate. There’s nothing like taking year off your life plus saving money simultaneously. Utilizing these methods to eat healthy while saving money is just one step, eating healthy alone is not enough. Daily exercise is always required, no matter how you get it.
This is Jon Jung and… I’m out.
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