Healthy Recipe Thread

[RayP]

Gonna give this thread a go, if it works great, if not it can just die as this forum fills up. For those who don't know me, cooking is one of my passions and hobbies... and I tend to take it fairly seriously. I'll do my best to share as many healthy recipes in here as I can. I personally don't take supplements, and try to get all my nutrition via actual food... so I do a lot of cooking.


I'll start it off with one of my favorite recipes: seared scallops w/ a spicy orange sriracha reduction. Super quick and easy to make, and very healthy.


-I usually make this one with about a pound of scallops. Season with just salt and pepper on each side, then give them a quick sear in a sautee pan, ~2 minutes a side depending on how thick they are. Obviously add some olive oil to heat up in the pan to sear the scallops in.
-remove scallops from the pan, and throw on a late under some foil
-since I usually use about a pound of scallops, I then juice two fresh oranges into the pan.
-add 1 tablespoon of low sodium soy sauce
-add 1 teaspoon of honey
-big heaping tablespoon or two of sriracha
-mix that together in the pan on low heat for about 5 minutes, until the sauce thickens, and then pour the sauce over the scallops.


If you have some extra time, you can use what sauce you have leftover after pouring over the scallops, and add a cup of brown rice with some fresh veggies to the pan and make a "fried rice" of sorts as a side dish to go with it. That is all off memory, but I think that's all there is to it.

Click to read more...

 

[RayP]

Made this recipe the other night, which turned out AMAZING. Only thing that I did differently was I used skinless chicken breasts instead of a whole or half a chicken. That, and I added a huge pinch of red pepper flakes, but I love spicy food. I also don't think I used quite as much olive oil as the recipe suggests, but I didn't measure that part out.

Oh, and I didn't use all those fresh herbs, and just used the dry version. **** would be too expensive to buy a fresh version of them.


http://www.foodandwine.com/recipes/roast-chicken-with-ratatouille

 

[Teemu]

Rinse some tilapia filets and add salt, pepper, garlic salt, paprika, red pepper flakes, onion powder, and old bay to each side to taste. Put some flour in a dish and coat both sides, shaking off excess. Sear on medium-hot with some olive oil in a skillet for about 3-4 min per side. Couldn't be any easier.

 

[Jim Bob]

http://paleomg.com/bacon-chorizo-chipotle-smothered-meatloaf/

This is so good that a guy at work demanded that I send him the recipe when he smelled me eating the leftovers for lunch.

 

[RayP]

breakfast:

-dice 1 good sized sweet potato into small cubes. microwave for 5 minutes.
-dice half of one onion
-dice 2-3 cloves of garlic
-sautee garlic an onion for 2-3 minutes in a bit of olive oil. then add sweet potatoes and sautee for at least another 5 minutes, or longer if you like them crispier. after you add the sweet potatoes add whatever seasonings you prefer. i normally stick with salt, pepper, and maybe a pinch of italian seasoning or two.

-then in another pan make 2 runny sunny side up eggs
-serve eggs over hash, crack into them with a fork, and mix that all that up together.


amazing.

 

[theIceWookie]

Pancakes, cause who doesn't love to have pancakes.

1 Cup of Cottage Cheese (1 percent works best)
1 Cup of Eggs/Egg whites (doesn't matter which, usually works out to about 4 eggs per cup)
1 Cup of Oats
1 Table spoon of Cinnamon
1 Table spoon of Vanilla

Blend it up, and cook in a frying pain.

 

[Jim Bob]

I have an easy banana pancake recipe:

- Put 2 bananas and 4 eggs in a blender
- Blend them
- Pour on a hot griddle
- Flip
- Eat

 

[Ace Rimmer]

There's probably a ton of variations on this out there, but this is one I have started eating more often.

Turkey Meatloaf

500 grams ground turkey (or a 50/50 ratio of turkey & extra lean ground beef)
2-3 cloves of garlic, smashed and chopped
1 good size onion (I prefer red) finely diced
2 packages frozen spinach, thawed and drained (squeeze out excess water) around 500 grams total? (they come in brick form here)
3/4 cup soy milk
2 big chunks of cooked cauliflower flowers (about a cup)
2 eggs
3 tsp sea salt
1 tsp black pepper
3-4 glugs of Worcestershire sauce
about 1/2 cup of salsa (homemade or from a jar)
2 tsp Trader Joe's Everyday Seasoning
2 tsp poultry seasoning
dash of cayenne pepper if you like it spicy

Saute garlic & onions, when cooked, add to a food processing device with everything but the meat & salsa. Process until the consistency of baby food. Stir in meat, add to loaf pan. Shake BBQ rub on top. Bake in a 350F oven for about 90 minutes. Remove the loaf from the oven, top with salsa and let rest for 5 minutes.

You can also add in other vegetables if you like - I've added a couple grated carrots and even a grated zucchini, but I don't put them in the food processor. I've also topped with bbq sauce, and cooked bacon which makes it less healthy, but not a lot. More veggies mean you have to cook it longer so it maintains its "loaf" form when cutting.

Serve with a salad, maybe with a nice thick slab of garlic toast.

 

[Jumptheshark]

I am trying to find a good balance between diet and work out to lose wait

 

[JR97]

Eggocado

Eggs and avocados are great for protein and good fats. On game days or heavy training days I do 2 eggs and 1 avocado for breakfast.

Whip up 2 eggs and add in some garlic salt/Onion Salt, cilantro, diced tomatoes/onions, or whatever else you'd typically like in your salsa, guacamole, or breakfast burrito. If I'm in a rush, I won't whip up the egg. I'll just pour the yolk and white into each half.

Cut the avocado in half and pull the pit. The hole left from the pit is where you'll pour the egg. I usually hollow out a little more than the existing hole. I also trim a little off of the rounded bottom so that the avocados sit flush and don't wobble.

Preheat oven to 350. Put concoction in an oven safe container for 20 min. or so. Remove, splash on some lime or lemon juice. Enjoy.

Note: I use a bread pan and usually some of the egg will spill out of the avocado halves. I'll add a little water to that spilled egg and it'll cook to omelette consistency.

I've also used 2 avocados before and cut them at 80/20 or 75/25 instead of 50/50. Then hollow out the bigger half a little more and pour the egg in. Then eat the smaller halves without cooking.

 

[Felicia Tennison]

Hi, I think, the best recipe for those conscious in staying fit will be the food that is rich in protein. I guess, this includes, beans, fish , eggs and other dairy products.

 

[SixthSens]

Eggs and avocados are great for protein and good fats. On game days or heavy training days I do 2 eggs and 1 avocado for breakfast.

Whip up 2 eggs and add in some garlic salt/Onion Salt, cilantro, diced tomatoes/onions, or whatever else you'd typically like in your salsa, guacamole, or breakfast burrito. If I'm in a rush, I won't whip up the egg. I'll just pour the yolk and white into each half.

Cut the avocado in half and pull the pit. The hole left from the pit is where you'll pour the egg. I usually hollow out a little more than the existing hole. I also trim a little off of the rounded bottom so that the avocados sit flush and don't wobble.

Preheat oven to 350. Put concoction in an oven safe container for 20 min. or so. Remove, splash on some lime or lemon juice. Enjoy.

Note: I use a bread pan and usually some of the egg will spill out of the avocado halves. I'll add a little water to that spilled egg and it'll cook to omelette consistency.

I've also used 2 avocados before and cut them at 80/20 or 75/25 instead of 50/50. Then hollow out the bigger half a little more and pour the egg in. Then eat the smaller halves without cooking.

Wow, that sounds delicious. Will definitely give it a try some time!

 

[Porn*]

I last 2 months I've gone on a complete vegetarian (quasi vegan) diet... trying to break my old patterns and association with Meat as my go to source for sustenance. By doing so, i'm feeling incredible... here are 2 recipes that i've created that I'm enjoying quite a bit.

Coconut Pumpkin Soup
1/4 cup coconut oil
1 cup chopped onions
1 clove garlic, minced
3 cups vegetable broth
1 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon crushed red pepper flakes
1 (15 ounce) can 100% pure pumpkin (I roast and use fresh pumpkin when in season)
1 cup light coconut milk

in the onions and garlic; cook until the onions are translucent, about 5 minutes. Mix in the vegetable broth, curry powder, salt, coriander, and red pepper flakes. Cook and stir until the mixture comes to a gentle boil, about 10 minutes. Cover, and boil 15 to 20 minutes more, stirring occasionally. Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
Pour the soup into a blender, filling only half way and working in batches if necessary; process until smooth. Return to a pot, and reheat briefly over medium heat before serving.

***I serve with pumpkin seeds, coriander and coconut milk drizzle on top***

Lentil Soup:

Ingredients
- 1.25 cups red lentils
- 1/2 cup white rice
- 1/3 cup vegetable oil
- 1 large yellow onion, chopped
- 6 cups warm water
- 1 tbsp vegetable stock
- 1 tbsp ground cumin
- 1 tbsp olive oil
- 1 tbsp salt or to taste
* lemon wedges optional
​
Soak lentils and rice in warm water. Add onion to hot vegetable oil in a large saucepan. Add the 6 cups water and bring to a boil. Drain soaking lentils and rice, rinse well then add to boiling water with onion and boil 15 to 20 minutes. Add vegetable stock, cumin, olive oil and salt. Serve each bowl with lemon.

 

[Johansen2Foligno]

Trying to branch out more in the vegetables I eat. Lately I have been eating a fair amount of kale, spinach, and collard greens.

I like pan cooking spinach in a pot with butter and garlic. I add pepper afterwords for taste. Pretty simple but very delicious.

Collard greens I cooked for the first time and I used a recipe I found online. Anyone have a decently healthy recipe for collard greens?

Kale I keep pretty simple. I massage it with olive oil. I also add squeezed lemon juice, salt, and pepper. Very tasty with baked salmon.

I am not sure anyone would like my cooking to be honest. I try not to add any salt to what I cook for dinner because I think I get enough with lunch.

Also would be interested in chicken recipes. As it is now, I cook them from frozen and cover them with a little olive oil, cayenne, garlic, and black pepper.

 

[PlayoffBeard365]

GREAT THREAD!!! I love to cook and don't eat meat products or much processed foods so I should be able to contribute.

Mostly I do very simple recipes at approx 50% protein, 40% carb, 10% fat.

Lots of eggs, fish, tempeh, quinoa, nuts, cottage cheese, sweet potato, polenta, legumes and tons of veggies

That egg/avocado looks great. Will give it a go. I do similar but with a red pepper.

Food photography is cool too

 

[anlongo13]

https://www.t-nation.com/blogs/dessert-pizza-for-lifters

Made this yesterday, it's worth a shot if you have a sweet tooth. Definitely will be one of those things I make a couple times a year.

Couple of cooking notes though:

_ Use any protein powder. T-Nation just has zero shame plugging their products.

- Had a tough time with the crust. Make it pretty thin. Also, cook it on about 250 instead and go slower. My crust was pretty soft in the middle.

- Only used two small packets of Truvia, and it was still satisfyingly sweet. So adjust as needed.

 

[FLYLine27*]

Any recommendations on a easy to make healthy, chili recipe?

 

[heilongjetsfan]

Any recommendations on a easy to make healthy, chili recipe?

Chili is easy! It really depends what you think of as healthy, though. Paelo/Atkins, you're pretty much SOL, due to the beans. If you're going low fat, beans get you again, but not as badly as they do for carbs. The fiber content is huge, though and there's a ton of vitamins and minerals, so I'd say go for it anyway. You can use more or less oil and you can use leaner or fatter meat as well. Chili is pretty much the most modifiable dish I know.

Here's what I do:
Brown 1lb of ground beef or pork on a medium-high heat. When the meat is nearly cooked through drain off the excess fat (or don't!). Add 2tbsp chili powder (or 1 tbsp cumin, 1/2tbsp oregano 1/2tbsp mild cayenne) and salt to taste. Toss in 2 or 3 big garlic cloves, minced finely. Dice a bell pepper and toss that in, too. Continue cooking until the meat is nice and dark brown.

From here on out it's just opening cans and waiting. Add 1/2 a small can of tomato paste and a big can of either crushed tomatoes or whole peeled tomatoes. Crushed will finish faster, whole will be slower but more flavourful in the end.
After that, toss in one can each of beans (like pork'n beans) and kidney beans. The kidney beans have a sludge in the can that you can rinse off or not. It's full of starch,so ditch it if you're low-carb. If you're in a hurry though, it'll help thicken things up quicker.
Simmer this on medium-low for 40 mins or so, stir every 5. When it seems almost thick enough, turn off the heat and wait 10 mins. It'll thicken up a lot as it cools down.

Throw a teaspoon of vinegar in the pot before you serve it, and some minced cilantro if you like it.

You can switch up anything you like in this recipe. Beef, pork, moose, venison all work. The beans can be fresh instead of canned (way more work!) or you can switch them out for other types of beans. The peppers can br any colour. Hot or sweet.

Chili isn't really something you should use a recipe for anyway. Just eyeball it and taste it often. Remember not to add too much salt before the end when it's thickened up. You can always add salt later, but you can't take it away.

 

[Power Man]

breakfast:

-dice 1 good sized sweet potato into small cubes. microwave for 5 minutes.
-dice half of one onion
-dice 2-3 cloves of garlic
-sautee garlic an onion for 2-3 minutes in a bit of olive oil. then add sweet potatoes and sautee for at least another 5 minutes, or longer if you like them crispier. after you add the sweet potatoes add whatever seasonings you prefer. i normally stick with salt, pepper, and maybe a pinch of italian seasoning or two.

-then in another pan make 2 runny sunny side up eggs
-serve eggs over hash, crack into them with a fork, and mix that all that up together.


amazing.

Mind blown, because I made the exact same omelet 2 weeks ago

 

[jaimeculpepper]

Thanks for the delicious and healthy recipes. I will bookmark this thread and will try these recipes.

 

[aadi*]

Chicken Zoodle Soup

Chicken Zoodle Soup
With the winter months approaching fast my niece and I co-conspired to come up with this warm and comforting soup using 'zoodles' that's easy on the waistline."

2 tablespoons olive oil 1 cup diced onions 1 cup diced celery 3 cloves garlic, minced 5 (14.5 ounce) cans low-sodium chicken broth 1 cup sliced carrots

3/4 pound cooked chicken breast, cut into bite sized pieces 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1 pinch dried thyme (optional) salt and ground black pepper to taste 3 zucchini squash, cut into 'noodles' using a spiral slicer or vegetable peeler Add all ingredients to list

 

[Dog]

Saw a recipe for tuna stuffed avocado the other day, looked really good.

Will post if I find it

 

[RayP]

Saw a recipe for tuna stuffed avocado the other day, looked really good.

Will post if I find it

If you're using a good piece of tuna you should be ashamed of yourself.

 

[CanadianPensFan1]

If you're using a good piece of tuna you should be ashamed of yourself.

Does something from a can count as a "good piece of tuna?"

 

[RayP]

Healthy swordfish recipe.... marinated it in the juice of half a lemon (for just the one filet), fresh garlic, salt, pepper, maybe 1/8 cup of beef broth to give the marinade a little more body, and some chili oil.

Cast iron skillet, medium-high heat. Give the pan plenty of time to warmup. Melted maybe a tablespoon of ghee into the pan. Have an oven pre-heated to 400. Toss the fish on the hot skillet, after 3 minutes flip it. Toss in the oven for 8-10 minutes.

Had that with some sauteed swiss chard, that was sauteed in onion, garlic, bell pepper, ginger paste, red pepper paste, 1/4 cup of broth, and squeezed half a lemon into that when done.