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A PLN Guide to Healthy Cooking

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A PLN Guide to Healthy Cooking - Page Text Content

S: PLN Guide to Healthy Cooking - 2009

BC: This is where we all should be... | Eat Well for a Happy and Healthy Life

FC: Personal Learning Network Guide to Healthy Cooking for our friend @paulrwood

1: Your Contributing Network Marylee Boarman Wanda Boesch Kelly Dumont Lisa Durff Carolyn Foote Kristin Hokanson Kevin Jarrett Darren Kuropatwa Chris Lehmann John Maklary Sylvia Martinez Nurse Price Dean Shareski Kyle Stevens Lisa Thumann Paula White

2: Ingredients 4 tablespoons honey 2 tablespoons lime juice 1 tablespoon olive or canola oil 1 pound bay or sea scallops, rinsed and patted dry 2 teaspoons grated lime peel 1 lime, cut into 4 wedges | Enjoy! Kristin Hokanson

3: Ingredients 4 tablespoons honey 2 tablespoons lime juice 1 tablespoon olive or canola oil 1 pound bay or sea scallops, rinsed and patted dry 2 teaspoons grated lime peel 1 lime, cut into 4 wedges | Preheat the broiler. Position the rack 4 inches from the heat source. Cover a broiler pan or cookie sheet with aluminum foil. Spray generously with cooking spray. In a large bowl, whisk together the honey, lime juice and oil. Add the scallops and toss gently to coat with the honey mixture. Arrange the scallops in a single layer on the prepared broiler pan or baking sheet. Broil until opaque throughout when tested with a tip of a knife, about 5 minutes. Turn the scallops over and broil for another minute. Divide the scallops onto 4 warmed plates. Pour any juices from the broiler pan or baking sheet over the scallops. Sprinkle with grated lime peel and serve with a lime wedge.

4: Cauliflower Casserole 1 large head of cauliflower 1 large onion 1 large container of light/fat free sour cream 1 6 oz package of shredded parmesan cheese 1 partial can of powdered parmesan cheese Boil the cauliflower and the onions until tender. Drain all water. Drain more water. Use a potato masher to mash the cauliflower. Drain more water. Mix in sour creme and shredded parmesan cheese. Sometimes, I mix in raw onions at this point. Place in a Pyrex baking dish, spreading it out evenly. Cover the top with powdered parmesan cheese and bake until the top browns. Of course, this can be done in a Dutch Oven as well. We use a colander to drain the water when we use the DO because it is hard to drain all of the water out of the hot, heavy cast iron without some help. HEALTHY SUBSTITUTE FOR MASHED POTATOES

5: Paul, I hope you'll really like this recipe as a substitute for a huge plate of mashed potatoes. Stay well! Paula

6: Johnny Mak's Hearty and Healthy Chicken Noodle Soup

7: This recipe is guaranteed to make those cold days a little warmer. Beats the heck out of Campbells! The secret to this recipe is to make your own stock AND to make the stock the day before you start preparing the soup. This way, you can skim the fat off the stock before you use it...much healthier and tasty that way! Stock Take the bones of a cooked chicken (I like the rotisserie chickens at the store), place them in a pot. Cover with water. Add cut carrots, onion, and celery. Add a bay leaf, fresh thyme, a little sage and a little rosemary. Add a little salt and black pepper. Let it low boil (covered) for at least an hour. Strain bones, veggies, and herbs out until you get a clean stock. Stick the pot in fridge overnight. Next day, skim the fat off of stock and put on low heat to warm up. Soup Dice up 1/2 onion, 2 stalks of celery, 1 red pepper, & a handful of baby carrots. Heat a little olive oil in another soup pot. Once hot, throw veggies in. Add a little salt & pepper and sweat the veggies for about 3 minutes. Add the heated stock to the pot. You may need to add some store bought stock if you need more liquid. Bring to a boil and add a couple handfuls of egg noodles. Once the egg noodles are cooked, add diced cooked chicken to heat up. Salt and pepper to taste and enjoy! My kids LOVE it when I make soup. You will too!

8: Alfredo 1/4 stick margarine 1 clove garlic 1 cup plain soymilk 1 T flour 1/2 cup Parmesan vegan cheese 1/4 cup mozzarella cheese (Veganrella is good) 1. Melt margarine and infuse garlic. 2. Add soymilk and flour. 3. Add seasoning and cheeses. Whisk thoroughly until melted. This will thicken! 4. Save some for Mrs. Wood!

9: Loveable Luscious Lemon Pie (Called this because we used to make it with lemonade in Kindergarten when we were learning the letter "L".) Ingredients: 1 50/50 low fat Graham Cracker Pie Crust 2 9 oz containers of low fat Cool Whip 2 packs of Crystal Light sugar free drink mix (I suggest raspberry Ice or Raspberry lemonade, or one of each) Combine the powered drink mix and cool whip together in a bowl, then pour into the pie crust. Freeze for 2 hours before serving. (May also be frozen to eat later.) (Tastes like Key Lime pie when made with lime drink mix.) Enjoy! (While it tastes SINFUL, it's approved for people with diabetes, so very low in sugar!) Recipe listed by Paula White

10: It's not a cheesesteak, but it's tasty... Ingredients: * A couple pounds of boneless chicken breasts * Fresh red and green peppers (I used about 1/2 - 1 of each, depending on taste. * A little bit of Extra Virgin Olive Oil * Lemon Juice * White Wine * Minced Garlic (I used the canned stuff in a hurry.) * oregano * pepper. * basil if you're feeling particulary nutty * rice or rice pilaf | This is one of my favorite "Oh no, I've got thirty minutes to feed the family, and Kat wants dinner to be healthy" meals. I don't think I've ever done it exactly the same way twice, but... here's my attempt to call it a recipe. | Chris' Quick and Easy Lemon Chicken

11: Cut up the chicken breasts into bite size pieces. Mix the wine and lemon juice in about a 70% - 30% ratio (play with that until you find a taste you like) in a mixing bowl with some of the minced garlic, and spices. Let it sit for a few minutes... (If I'm really rushed on time, I don't marinate it, the wine and lemon juice are strong enough to give a lot of flavor to the chicken during cooking.) Cut up the peppers and set them aside. Eat a few. They're tasty. Make some of your favorite variety of healthy rice. Put the olive oil into a nice chef's pan, heat the oil unil you get a water drop sizzle and season the pan with more of the minced garlic and spices until the kitchen smells awesome. Then dump the chicken and marinade and the peppers into the pan. You're sort of poaching the chicken in the marinade, so I find it's really important to be pretty active in moving the chicken around so that all the pieces get cooked all the way through, but I find the whole thing cooks up pretty quickly. I always watch the bigger pieces, and cut into one or two to make sure they're done, but not overdone. Plus, they're fun to taste. It takes 10-15 minutes in the pan, tops. Let it get hot enough to boil up for a moment or two so that you can use the marinade as gravy without giving yourself food poisoning. Put the rice in a big serving bowl and pour the chicken and gravy over it. Easy to cook, easy to serve. Kat and I have been together for thirteen years, and she still loves when I make this -- although she's quick to tell me when the chicken got overcooked. Hope you enjoy the chicken... and take care of yourself, we need you around for a long, long time! | Chris' Quick And Easy Lemon Chicken

12: Baked Apple Chicken 100 grams cubed chicken 1/2 finely chopped apple 2 tablespoons lemon juice 1 tablespoon apple cider vinegar 1/8 teaspoon cinnamon Salt and Pepper to taste Stevia (sweetner) to taste Dash of cayenne pepper Directions Lightly brown chicken in lemon juice. Add chopped apple and evenly coat with a mixture of apple cider vinegar, lemon juice, stevia, cinnamon, cayenne and pinch of salt. Put in small baking dish and add additional vinegar and lemon juice. Serve with the rest of the apple in thin slices on the side. 1 serving

13: Hey, it's not ribs, but it's pretty healthy. Remember you have to take care of yourself before you can take care of anyone else. Get your rest, eat healthy, but above all else, keep on laughing. After all it is the best medicine. Kelly Dumont-Utah

14: 11 Heart Healthy Snacks By: Valerie Denny Source: http://yourtotalhealth.ivillage.com/11-heart-healthy-snacks.html (with commentary by Kevin Jarrett) These snacks get our hearts pumping, literally and figuratively. They're delicious alternatives to the ho-hum bag of chips or candy bar. Skip the drive-through or the candy aisle and load up on some heart-healthy snacks that will not only maintain your cardiovascular health, but may help you drop a few pounds as well. 1. Vegetables dipped in hummus. (EWWWW! DUDE! Skip this one...) Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat. 2. Fruit skewered on a stick with a little dark chocolate for dipping. (mmmm, yes!) Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease. 3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries. (Not a cantaloupe or cottage cheese person, sorry!) The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat. 4. Fat-free yogurt with fruit and a sprinkle of nuts. (works for me!) Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts. 5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice. (BLECH!) Tofu is a great alternative protein source without saturated fat. Berries, grape juice and pomegranate juice have a high concentration of antioxidants.

15: 6. Homemade soup. (NOW WE'RE TALKING!!!) Start with a vegetable base. You can buy a frozen vegetable base or containers of vegetable base to load up on antioxidants and fiber. Make sure its low in sodium. Then dump in a bag of frozen or mixed vegetables. Mix in a couple of cups of beans. Make sure to rinse the beans to remove sodium. Season with fresh herbs. "If you want to make it creamy without heart-clogging fat, use low fat soy milk or evaporated skim milk," says Hendel. She calls it, "The most amazing creamy liquid that you can add for creaminess without fat. It's a magical ingredient in the kitchen." 7. Pureed prunes — sneak them into your brownies. (UGH CAN YOU SAY TRIP TO THE BATHROOM?) "It makes very chocolaty brownies," Hendel says. "Pureed fruit will make the chocolate taste more chocolaty, plus you've added in something that use less oil or less butter and you've added antioxidants because of the pureed fruit. Also fruit has fiber to lower your cholesterol." 8. Silken tofu or soy milk — substitute for regular milk in recipes. (Ummmm no....) "It can add heart healthy protein, yet cut down on heart-clogging calories of the other oils you might have used." 9. Applesauce or apple butter — use in place of oil for muffins. (YES! We do this all the time!) "Apple butter is one of best ingredients you can add to moisture and pleasant fruit flavor that won't combat your other ingredients," Hendel says. 10. Nuts and small chunks of fruit — sprinkle on top of muffins. (ALSO WORKS!) "If you substitute applesauce for the oil," Hendel says, "you'll be making a muffin low in fat, chock-full of antioxidants from fruit, fiber from nuts, and heart-healthy protein from the nuts." 11. Meatloaf — really! Use tofu and chopped white chicken meat instead of red meat. (ARE YA KIDDIN' ME??!?!?!?!!?!?) "You can't taste the tofu at all," Hendel says. "Plus, you get extra protein."

16: Chillin' and Grillin' Oh Yeah Baby | "Healthy as She Goes!" @jmaklary

17: Grilling food is one of the ways we eat more healthy in our house. We try to always keep bagged salad, low-fat dressings, baby carrots, red peppers, celery, cherry tomatoes, and fruit on hand for quick snacks and healthy side dishes. We try to limit carbs by skipping on the potatos, rice, or bread at some meals. | Grilled Veggies Slice up 1 onion, 1 red pepper, and 1 zucchini squash. Marinate in good olive oil, kosher salt, fresh cracked pepper, and a squirt of lemon juice. 15 minutes is all you need. Grill over high heat in a grill basket for about 5-7 minutes. Keep 'em a little crisp. Grilled Meat The sky is the limit! My go-to rub consists of kosher salt, fresh cracked pepper, garlic powder, onion powder, and paprika. You can put this on just about anything.. chicken, steak (sirloin is healthiest), lean pork, turkey, shrimp and fish. Grilled Dessert Take halved and pitted nectarines, brush with a little butter, place face down on grill for 10 minutes and baste with honey several times. When finished, let cool slightly and sprinkle with nutmeg and cinnamon. Or, plop a scoop of vanilla frozen yogurt on top for a yummy treat.

18: I was going to give you my boiled ribs recipe but remembered the ruckus it caused the last time. Keep well. I may need you to give me a lift sometime. Your Canadian friend, @shareski

20: My Basic Recipe for Everything Take a really good piece of meat or chicken. Use a BBQ dry rub and let it sit if you have time. Sear it in a heavy non-stick pan that you can use metal utensils in (this will not work in any old non-stick pan). Turn down heat and cook until done. Take out and keep warm. Add a chopped onion to pan and deglaze with wine, broth, or water, scrapping up the brown goodies with a metal spatula. Keep cooking and add other veggies. Dinner's ready!

21: stuff i can't live without cheesesticks sugar-free chocolate pudding hard boiled eggs so worth the money bagged salad high quality olive oil prime quality meat & fish | Get a George Foreman grill with the removable heating plates. Having a non-stick pan that allows for a great sear makes low fat cooking tastier. Deglaze the pan with broth, wine, or even water to create instant sauces. I use a Caphalon One. Make your own sauces, soups, and salad dressing to control ingredients. Use plastic spray bottles for oil. Roast some veggies for a different taste! Keep the freezer and pantry full of healthy staples. I can't stand low-fat alternative foods, I just use less of real stuff. Avoid diet food and prepared diet frozen dinners - they are high in salt and just won't have the flavor you need! Drink lots of water Always eat breakfast and try not to skip meals - don't get hungry!

22: Go against the grain - try QUINOA! | Quinoa is a easy-to-cook, tasty grain grown in the Andes mountains of South America. An Incan staple, its protein profile is the most complete of any grain, containing all the essential amino acids found in meat. That makes this fat-free grain a perfect part of any light-on-the-meat diet. It's available at Whole Foods in bulk; packages of it are also sold at many supermarkets.

23: Quinoa makes a nice base for a variety of dishes. Just toss some grilled vegetables with chilled quinoa for a nice lunch. You can also toss this recipe with a quarter cup of fresh pesto, chimichurri sauce or cilantro chutney for a brightly flavored summer salad. Quinoa is also a nutritious addition to soups. | Quinoa cooks almost exactly like rice. To steam it, follow these steps: Ingredients: 1 cup uncooked quinoa 1 garlic clove, peeled and lightly crushed 1 bay leaf 1/2 to 3/4 tsp. salt, or to taste 1/2 tsp. cracked black pepper, or to taste. Method: 1. In a strainer, rinse quinoa under cold water for 30 seconds. (Do not skip this step, as the grain will otherwise cook up with a faintly soapy flavor.) 2. In a medium saucepan, combine quinoa, garlic, bay leaf, salt and pepper with 1 3/4 cup (14 fl. oz.) cold water. 3. Over high heat bring to a boil. 4. Reduce heat to low. Cook, covered, until quinoa is tender and plumped and liquid is absorbed, about 17 minutes. 5. Remove from heat, uncover and fluff with fork. Stay healthy Paul! - - Lisa Thumann @lthumann

24: Roasted Butternut Squash Soup Hearty, filling, and delicious, this is one of our all-time favorite soups and one that we make often for family and friends. While it’s certainly not ultra low carb, it packs a good nutritional bang—especially in beta-carotene and potassium—for the carb buck. Serves 6 1 butternut squash (about 10-inch length) 1 tablespoon unsalted butter teaspoon salt (or to taste) teaspoon freshly ground black pepper teaspoon ground cinnamon 1/8 teaspoon freshly ground nutmeg 1 tablespoon butter medium yellow onion, peeled and diced 1 small tart green apple, peeled and diced pinch salt and pepper 3 cups vegetable broth or water 4 tablespoons butter for browned butter garnish (or avocado oil or roasted pumpkin seed oil) 1. Remove the stem end from the butternut squash and split the squash in half lengthwise. Scoop out and discard the seeds. 2. Dot the halves with the first tablespoon of butter and sprinkle on the salt, pepper, cinnamon and nutmeg. 3. Roast the squash in a 400-degree oven for 45 minute to 1 hour, until fork tender. 4. Meanwhile, melt a second tablespoon of butter in a 2 quart saucepan over medium heat; when butter foams, add onion and apple, season lightly with salt and pepper, and saut until tender. Set aside. 5. When squash is cool enough to handle, use a large spoon to scoop the pulp into a blender jar or the work bowl of a food processor. Add the sauted onion and apple and about half the vegetable broth or water and process until smooth. Return soup to the saucepan, add remaining liquid to desired thickness, and keep warm over low heat. (At this point, the soup can be refrigerated in a covered container and held for 24 hours. Return soup to a saucepan and bring to a simmer before proceeding.) 6. (Optional) In a small skillet over medium heat, melt the remaining butter and cook it until it is a deep golden brown. 7. Ladle soup into bowls, drizzle a tablespoon of browned butter, avocado oil, or pumpkin seed oil into each one, and serve immediately. @jmaklary

25: Southwest Chicken and Couscous Ingredients: 1 1/3 cups of chunky salsa 1/2 cup of water 2/3 cup of couscous 4 skinless, boneless chicken breast halves | Instructions 1. In a small saucepan heat salsa and water to boiling;stir in couscous;remove from heat and let stand for 5 min. 2.Meanwhile, place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches fro heat for 7 min. Turn and broil 5 to 8 min more or till chicken is no longer pink. 3. Spoon hot couscous mixture onto 4 plates. Diagonally slice hot cooked chicken; place on bed of ocuscous From: Wanda Boesch!! Enjoy

26: Quick Balsamic Chicken Ingredients: 4 chicken breast halves with skin but no bone (about 1 lbs) (also works without skin) Kosher salt and fresh ground pepper 2 Tbspn extra virgin olive oil 1 med onion, chopped (about 1 cup) 1 clove garlic, minced (about 1 tsp) 4 plum tomatoes, chopped (or 1 can diced tomatoes w/liquid) cup balsamic vinegar 1 cup canned chicken broth 2 Tbspn unsalted butter PAUL--This is pretty healthy, even with the butter! It's actually from Good Morning America's Sara Moulton. Especailly good with a spinach salad! Enjoy! Marylee Boarman

27: Directions: Season the chicken with salt and pepper. Heat the oil in large skillet over high heat until hot; reduce hea to medium-high and add the chicken breasts skin side down. Saute for 6 minutes or until the skin is nicely brown. Turn chicken over and saute for 12-14 minutes, or until chicken is just cooked through. Transfer with tongs or slotted spoon to plate and cover loosely with foil. Reduce heat to medium; add onion to skillet and cook, stirring occasionally, until softened, about 5 minutes. Add the garlic and cook 1 minute. Add the tomatoes and cook until softened slightly bout 3 minutes. Add the vinegar and broth and simmer for 5 minutes. Add any juices from the chicken plate to the pan, then add the butter and heat, stirring to blend, just until the butter is melted. Serve skin side up and top with some of the sauce. You could also grill the chicken and top it with the sauce!

29: Buffalo Chili Home on the Range! 1 pound ground buffalo/bison brown and drain 1 can cream corn 1 can whole kernel corn 2 cans pinto beans with juice 1extra large can of Original Ro Tel Tomatoes 1 can Chili Fixin's Ro Tel Tomatoes 1 cup Fat Free Sour Cream 1 Package Fat Free Saltine Crackers Mix ground buffalo, corns, beans, and tomatoes in soup pan and heat until hot. Serve in bowl with dollop of sour cream and crackers on the side. Yummy and heart healthy too! Very low in fat and cholesterol. Nurse Price

30: Deep Fried Eggplant | Deep fry in canola oil. You could steam or boil it too but it won't be as colourful; oil brings out the colour of eggplant, steam bleaches it. If you steam or boil it add a dash of sesame oil to The Secret Sauce. John Maklary suggested grilling; yummm. Buy the long Japanese style eggplant, regular eggplant is good too if you can't get the Japanese style. | So easy, so good, and so good for you.

31: 2/3 lb (2 or 3) Japanese eggplant 3 cups oil for deep-frying The Secret Sauce 1 tspn Chinese chili paste or minced chili peppers 1 1/2 tspn soy sauce 1 tspn sugar 1 tspn minced garlic 1 tspn minced ginger Chop eggplant into bite sized pieces. Mix the secret sauce in a cup or small bowl. Heat oil to high and deep fry eggplant for 2 minutes, just until it's tender, and remove. Add The Secret Sauce, mix, and serve. | Your going to love this; make a double recipe. Darren Kuropatwa

32: In case you are missing the BBQ. . . Beer Can Chicken | from one Texas buddy to another @technolibrary

33: Buy a large whole roasting chicken. Fire up the grill. Open up a can of beer and pour out (or drink) part of it. Seat the chicken over the can of beer on the grill so that the beer can is inside the chicken. (sounds strange, I know!) Close the grill and let it cook for a couple of hours. Voila! *alternately, the more refined method is to use a can of water, and add a lemon and rosemary inside the chicken.

34: Kyle, Angela, and Dylan Stevens

35: Dijon Mustard Salmon 4 (4 ounce) fillets salmon 3 tablespoons prepared Dijon-style mustard salt and pepper to taste 1/4 cup Italian-style dry bread crumbs 1/4 cup butter, melted (or Can’t Believe it’s not Butter spray) ________________________________________ DIRECTIONS: 1.Preheat oven to 400 degrees F (200 degrees C). Line a shallow baking pan with aluminum foil. 2.Place salmon skin-side down on foil. Spread a thin layer of mustard on the top of each fillet, and season with salt and pepper. Top with bread crumbs, then drizzle with melted butter. 3.Bake in a preheated oven for 15 minutes, or until salmon flakes easily with a fork.

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  • Title: A PLN Guide to Healthy Cooking
  • Inspired by the network of Paul R. Wood
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  • Published: almost 10 years ago