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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Healthy Eating

Cauliflower Fried Rice

02 Tuesday Jul 2013

Posted by creatingahealthylifestyle in Recipes

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Cauliflower, cruciferous vegetable, Food processor, Fried Rice, Healthy Eating, Healthy Fried Rice, Healthy Recipe, Recipe, Vegan, Vegetarian

Cauliflower Fried Rice1 cauliflower

1/4 cup chopped red onion

1/4 cup chopped carrot

1/2 red bell pepper, chopped

1/2 cup frozen peas

1 cup chopped bok choy

2 tablespoons olive oil

water

salt to taste if desired

Cut cauliflower from its thick stem and cut into medium size pieces.  Grate into rice in a food processor in two batches, using the metal blade, not a grater disc.  Heat olive oil in a large frying pan and add grated cauliflower.  Cook on medium heat, covered for 4 minutes, then stir and add 1/3 cup water.  Cook covered for 4 more minutes.  Add more water if necessary to prevent sticking. Stir in the remaining vegetables and salt. Cook covered until the vegetables begin to soften, about 4 more minutes.

Makes 4 – 8 servings depending on the size of the cauliflower.

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A Busy College Student’s Healthy Shopping List

28 Thursday Feb 2013

Posted by creatingahealthylifestyle in Healthy Eating

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College Student, College Student and Healthy Eating, Cook Healthier, Eat Healthier, Eating at College, Eating Healthy, Grocery Shopping List, Healthy Eating, Healthy Grocery Shopping List, Healthy Shopping List, Planning Ahead, Smoothie Recipe Link, Stocking up on Groceries

A Busy College Student's Healthy Shopping ListI’m so proud of my daughter for planning ahead, making her (stock-up) grocery shopping list, sharing it with me, and allowing me to share it with you.

With her job, she has been paying for her own groceries, yet I was more than happy to send her some extra money to replenish her food with this list:

salmon, chicken, or turkey

pretzels

string cheese

salads

frozen meals

yogurt

eggs and turkey bacon

apples, bananas, grapes, blueberries

carrots

bread, bagels

smoothie ingredients: spinach, blueberries, oranges

May we all be inspired to cook healthier and eat healthier!

Love, Health & Happiness,

Phyllis

Beet Pancakes

20 Wednesday Feb 2013

Posted by creatingahealthylifestyle in Recipes

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Beet Pancakes, Beets, Healthy Eating, Healthy Recipe, Kitchen Wizard Flexipes, Mari Suzuki, Vegan, Vegetarian

Beet Pancakes3-4 beets, peeled and shredded

1/4 cup whole wheat flour

salt & pepper, to taste

1/8 cup olive oil

Place beets into a bowl.  Stir flour into the beets in small amounts, until thoroughly mixed. Season with salt and pepper. Heat the oil in a frying pan and place large spoonfuls of beets in the pan, flattening into pancakes. Cook until crispy, turning once.

 

Serve as an appetizer, side dish or snack.

Recipe adapted from my good friend and best-selling cookbook author Mari Suzuki, of Kitchen Wizard Flexipes: Simple Time-Saving Secrets for Tasty Global Cuisine (Quick & easy recipes for more variety and nutrition…)

Five Ways To Enjoy Arugula

14 Thursday Feb 2013

Posted by creatingahealthylifestyle in Healthy Eating

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Arugula, Arugula and Grains, Arugula in Soup, Baby Arugula, Cooking Arugula, Five ways to enjoy arugula, Grains, Greens, Healthy Eating, lentil soup, Recipe Ideas, Recipe Links, side dish, Superfood, Vitamin A, Vitamin K, Whole Grain Pasta

Five Ways To Enjoy ArugulaHere’s another “green” that has been classified as a “Superfood.” At only 16 calories per two-cup serving, it is packed with nutrients, including vitamin A (great for your eyes and vision) and Vitamin K (known for bone-building). Mature arugula has a spicier, peppery taste, while baby arugula has a milder flavor with the same health benefits.

Here are some suggested ways to enjoy arugula:

1. Add arugula leaves to a salad of other greens.

2. Add arugula leaves to a sandwich.

3. Saute arugula leaves in a small amount of olive oil and serve as a side dish, or add to cooked quinoa, brown rice or whole grain pasta.

4. Add 2 cups of arugula to vegetable or lentil soup.

5. Place arugula leaves on a pizza prior to baking.

Love, Health & Happiness,

Phyllis

Nut-butter Sandwiches

13 Wednesday Feb 2013

Posted by creatingahealthylifestyle in Recipes

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Almond butter, Apples, Banana, Breakfast, Breakfast Sandwich, Healthy Eating, Healthy Recipe, Healthy Sandwiches, Healthy Snack, Lunch Sandwich, Pre-workout food, Recipe, Vegetarian, wheat bun, whole grain bread, Whole Wheat Bread or Bun

Nut-butter Sandwiches1 whole wheat bun (thin sliced) or 2 slices whole grain bread

2 tablespoons peanut butter, almond butter or other nut butter

sliced apples

sliced banana

Toast bread, spread 1 tablespoon of nut-butter on each side of bread and top with apples and banana.

Enjoy for breakfast, before a workout, for lunch, or as a snack.

Valentine or Anytime Refreshing Raspberry Fruit Salad

09 Saturday Feb 2013

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Banana, Fruit, Fruit Salad, Gluten Free Dessert, Grapefruit, Healthy Dessert, Healthy Eating, Healthy Lifestyle, Healthy Recipe, Holiday Dessert, Kosher, No Cooking Recipe, Raspberry, Red Dessert, refreshing recipe, ripe bananas, Valentine Dessert, Valentine's Day, Valentine's Day Dessert, Vegan, Vegetarian

Valentine or Anytime Refreshing Raspberry Fruit Salad1 – 10 oz. package of unsweetened frozen raspberries

3 grapefruits, peeled, sectioned and sliced into bite size pieces

2 ripe bananas, thinly sliced

Place frozen raspberries in a medium bowl. Add the grapefruit pieces and mix well. Just prior to serving add the sliced bananas.

This delicious and refreshing recipe was shared my a dear friend Lisa.

Healthy Eating and Desserts

31 Thursday Jan 2013

Posted by creatingahealthylifestyle in Healthy Eating

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Desserts, Desserts and a Healthy Lifestyle, Fruit to Satisfy Cravings, Healthy Eating, Healthy Lifestyle, Mindfulness Eating, Portion Control, Servings, Sharing Desserts, Sweets and a Healthy Lifestyle, Three-bite rule

Healthy Eating and DessertsYou may be wondering if desserts, sweets, treats… fit into a healthy lifestyle.  The short answer is they can, just not on a daily basis. Here are some suggestions of how to enjoy something sweet:

1. Decide when, where and with whom you will have your sweets.

2. Enjoy what you have by eating it with mindfulness.

3. Share it with others.  Get one dessert and 2 spoons.

4. Use the three-bite rule.  Savor three bites or spoonfuls and then remove it.

5. Use portion control and stick to one serving.

6. Have sweets on special occasions like your birthday, anniversary or holidays.

7. Eat your sweets out rather than at home where you may be tempted to eat too much, especially if there is a large quantity or multiple servings.

8. Have a piece of fruit, melon or berries when you are craving something sweet, or for dessert.

Love, Health & Happiness,

Phyllis

Michael’s Apple Oat Pancakes

30 Wednesday Jan 2013

Posted by creatingahealthylifestyle in Recipes

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Apple Oat Pancakes, Apple Pancakes, Breakfast, Breakfast Recipe, Gluten Free Pancakes, Healthy Eating, Healthy Recipe, Homemade Apple Pancakes, oat flour, Pancakes, Recipe

Michael's Apple Oat Pancakes2 cups oat flour (grind oats in a high-speed blender or food processor)

1 cup oats

1/3 cup oat bran

4 tablespoons milled flax-seed

3 eggs

1 cup almond milk

2 tablespoons vanilla

3 tablespoons agave (optional)

1 teaspoon cinnamon

3 apples, cored and chopped

1/2 cup brown sugar (optional)

1/2 teaspoon cinnamon

1/2 cup water

First, cook the apples in a saucepan with the brown sugar (if using), cinnamon and water, until soft but still firm.  While the apples are cooking, grind 2 cups oats into flour. In a large bowl, place the oat flour, oats, oat bran, and flax-seed.  Mix well and add the eggs, almond milk, vanilla, agave (if using) and cinnamon.  Stir well then stir in the cooked apples.

Cook pancakes on a griddle or frying pan, until browned on both sides.

Syrup is optional and may not be necessary if sweeteners are used when cooking the apples and/or in the pancake mix.

Greens, Greens, Greens!

24 Thursday Jan 2013

Posted by creatingahealthylifestyle in Healthy Eating

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Beet Greens, Bok Choy, Collard greens, Cooked Greens, Drink Your Greens, Eat Your Greens, Greens in Smoothies, Greens in Soup, healthiest foods, Healthy Eating, Juiced Greens, Juicing, Kale, Leaf vegetable, mustard greens, Raw Greens, raw spinach, Spinach, Vegetarian

Greens, Greens, GreensGreens have been touted as some of the healthiest foods available.  Some people love them, while others don’t care for them, or rather, they haven’t found a way to prepare them that is enjoyable.

The “greens” food group includes spinach, kale, bok choy, beet greens, chard, collard greens and mustard greens, among others.

Below are three very different ways of preparing greens.

Delicious Greens with Garlic

Looks Cooked Raw Kale Salad

Nourishing Power Smoothie

Try a variety of greens and get creative. You could add sautéed greens to quinoa, raw spinach to soup or a salad, bok choy to a stir-fry or drink your greens after putting them in a juicer.

May you find some recipes to enjoy the health benefits of eating or drinking greens!

Love, Health & Happiness,

Phyllis

Vegetarian Multi-Bean Chili

23 Wednesday Jan 2013

Posted by creatingahealthylifestyle in Recipes

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Chili, Healthy Eating, Healthy Recipe, High Fiber, Multi-Bean Chili, Multi-Bean Recipe, Recipe, Vegan, Vegetarian, Vegetarian Chili

Vegetarian Multi-Bean ChiliIf using dried beans, plan on soaking the beans overnight and allow about two hours to cook the beans. I used a blend of beans that also included lentils and peas.

1/4 cup olive oil

1 large onion, chopped

1 red bell pepper, diced

6 cloves garlic, minced

1 1/2 tablespoon chili powder

1 1/2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

1 teaspoon salt

1 1/2 cups water

6 cups cooked beans, lentils and peas

1 (14.5 oz) can diced tomatoes

Heat oil in a large soup pot.  Add onion, red bell pepper and garlic.  Saute until the vegetables are soft.  Add the chili powder, oregano, cumin and salt; stir over heat for 2 minutes. Stir in the water, cooked beans and tomatoes. Bring to a boil, reduce heat and simmer, stirring occasionally, until the chili thickens and the flavors blend, about 30 minutes.

Makes 8-10 servings.

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