Tag Archives: low calorie cooking

LIFEWISE MEAL IDEAS

Planning meals is crucial to healthy eating. It does not have to be a multi ingredient recipe or anything high maintenance.
No matter how easy the meal, it must be thought of in advance; you need to take something out of the freezer, and also need to be sure you have the starch and veg to go with it. NEVER plan a meal without vegetables. They are the easy part. You can always keep frozen green beans or California mix stocked. Fresh broccoli is quick and easy. Carrots and turnip last weeks in the fridge.
Slowcookers are must for the busy working mother. Get it all ready the evening before and plug it in in the morning. Always use the low setting if it’s going to be on for 8 hours, or it will be overcooked.
A take out night or two is ok! Make it a cooked roast chicken with baked potato and a garden salad, or a low fat Sub or wrap.
Below are some easy ideas for meals:
Roast a chicken or turkey on the weekend; you will have leftovers for lunches and possibly Monday night supper if you start with a large enough bird/roast.
Pita or flatbread pizzas. Protein will be cheese and chicken or burger.
BBQ’d burgers on silver hills buns with salad or coleslaw/broccoli slaw or salad.
Simple bbq’d or broiled cuts of meat with veg and baked potato.
Shrimp or scallop stir fry with arctic garden stir fry frozen veg. (of course you can use chicken or meat, but the fish can be thrown in from frozen if you haven’t taken anything out of the freezer in advance)
FISH like haddock is so quick and easy, always have some in your freezer.
Tacos/fajitas…leftover or precooked breasts, sliced peppers, onions etc and salsa and a bit of grated cheese and low fat sour cream! Add a salad or some slaw!
Recipes; there are many, if you have planned properly you will have ingredients to at least 2 for the week (chicken pot pie, sheppards pie…)
Slow Cooker: recipes such as cabbage roll casserole or lasagna to name just a couple. OR, just cook your meat, and do the veg and starch when you get home.
Keep in mind that it doesn’t need to be complicated or fancy. Can be basic and easy. Just PLAN IT!!

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Brussells Sprouts Chips

Surprisingly delicious…you don’t have to like Brussells Sprouts to like these! Same thing can be done with Kale, which can now be purchased ready to go (President’s Choice Organics)

 

Brussels Sprout Chips

2 cups fresh brussels sprouts leaves (outer leaves from about 2 pounds of sprouts)

1 1/2 tablespoons olive or melted coconut  oil

Sea Salt

spices of choice for additional taste (optional)

 Instructions:

Preheat oven to 350 degrees.

Wash brussels sprouts and trim away the ends of the stems, and peel off the outer layer leaves.  Discard any discolored or wilted leaves.

In a large bowl, mix the leaves with olive or coconut oil.  Season with sea salt and other spices (of choice) to taste.  I used a little garlic powder and a dash of paprika.  You could add a variety of spices to change these little chips up.

Line a large (or two) baking sheets with parchment paper arranging the leaves evenly in a single layer on sheet.  Bake for 8 to 10 minutes, or until crispy and brown around the edges.

 

Free food!!

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Healthy Salad Dressings

Maple Vinaigrette

¼ c exra virgin organic olive oil

¼ c balsamic vinegar

¼ c maple syrup (REAL)

¼ c Dijon mustard

1+ tsp crushed garlic

About 30 calories (condiment) per Tablespoon

You may double or triple if you like.

Keep refrigerated.

Caesar

3 Tbsp lite mayo

3 tbsp lemon juice

3 oz water

½ tsp salt

1 tsp Dijon mustard

1 tsp black pepper

1 Tbsp lite parmesan

About ¼ is 35 condiment calories.

 

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